What Every Exercise Program Should Include

An effective and well rounded exercise program should include strength, cardiorespiratory, and flexibility training. On the days of strength training exercises should be done that challenge all muscle groups. Such as, push ups for chest and shoulders, squats for legs, calf raises for calfs, bicep curls for arms, dips for triceps (back of the arms), crunches for the abdomen and backrows for latissimus dorsi, trapezius, rhomboid and other smaller muscle groups located in the upper body. Cardiorespiratory training should be done most days of the week for 20-60 minutes, working in a target heartrate zone of 55-90% (depending on your fitness level) . Flexibility is essential for a successful fitness program. Stretching should be done most days of the week, stretching all major muscle groups for 15-30 seconds. Stretching can easily be forgotten but it’s role is vital. Proper stretching is done by allowing your muscles to extend to a full range. Overtime this will allow connective tissue to permanently lengthen. Research has shown that stretching is improved when muscles have been warmed up prior.

Keep in mind that you can exercise all day long but if your not eating properly you will override all your hard work. And you can still be doing unforeseen damage to your body.

Fish Oil May Help Reduce Breast Cancer Risk

A report in Cancer Epidemiology, Biomarkers & Prevention showed increasing evidence that fish oil supplements may play a role in preventing breast cancer.

Researchers from Fred Hutchinson Cancer Research Center in Seattle had Emily White, PHD of the public health sciences division survey 35,016 postmenopausal women with no history of breast cancer and asked them in a 24-page questionnaire if they use a “nonvitmain, nonmineral specialty supplements." After six years of following up, "880 cases of breast cancer" were seen using the Surveillance, Epidemiology and End Results registry. The regular use of fish oil containing high amounts of omega-3 fatty acids, EPA & DHA was linked to having a 32% reduced risk in breast cancer. The reduction in breast cancer was linked exclusively to invasive ductal breast cancer (the most common form). The study also shows that women who used supplements to reduce menopausal symptoms did not have an increase risk for breast cancer. Keep in mind that the fish oil used by the women in this study had the right amount of the active ingredients to allow for benefits. In other words, not all supplements are created equal. Some could have more or less of the active constituent.