Obesity Costs

Obesity is a disease that is quite different from any other disease in our world. The obesity epidemic throughout the United States is distinctive in that the decisions of each individual can influence the outcome. It is the individual’s fault for their disease. Other diseases such as cancer are not due to decisions they previously made. Now, obviously, a person who is obese did not desire to become the way they are, but it could have been prevented. While there is surely a medical or genetic component to obesity, there's no way the biological makeup of

(photo credit: http://www.smart-kit.com/wp-content/uploads/2007/04/obese-and-brain-power.jpg)

Americans has changed that much in a half-century. Much of the increase in the nation's weight must be attributed to ordinary folks who lack the self-control to pursue a healthy lifestyle.
Besides the obvious disadvantages of being over weight such as appearance, self consciousness, and health issues, there is one more significant drawback that you may not have thought of. This disadvantage does not only affect the individual that is obese, but also the rest of society. Obesity imposes a major fiscal dent on society. Due to the health problems created by being overweight, annual medical costs for obese individuals are approximately $1,000 more than for people with normal weight. A 2004 study by the Research Triangle Institute and the Centers for Disease Control and Prevention found that almost half of all obesity-related health-care costs are paid for by Medicare and Medicaid. In 2002, the obese enrolled in Medicare accounted for a quarter of total spending, up from 9 percent in 1987. This health burden is paid for by everyone. Due to the fact that people who do not control their weight impose cost on those who do, there has been talk about imposing a fat tax. There is already a similar tax on junk food that has been implemented by governments in 17 states.

It is said that it has come to this point, but unfortunately it has. It is affecting individuals of every age. There has be be something done, but what is correct to implement is still in the workings.

How to get the yearned for 6-pack?

There are many things that are contributed in obtaining a great stomach. The first step is to build muscle. This is done by various abdominal exercises. The second step is by eating healthy foods. Even if you do hundreds of crunches a day, but then go to fast food restaurants, you will not see the results you want. You might have a 6-pack, but it is under the built up fat from the greasy food.
There are multitude of abdominal workouts available. Many can be easily accessed through the internet. This is a cheap and easy way to obtain a variety of abdominal exercises not just the traditional crunch.
(photo credit: http://www.tias.com/stores/hacs/pictures/290768a.jpg)

Here are a few abdominal exercises that can be modified depending on your personal training level:
1.) Crunch- Lie down with hands crossed over the chest or behind the head and feet on the floor, knees bent. Contract the abs and lift the head and shoulders off the floor, bringing the rib cage towards the lower belly. Lower slowly back to start and repeat. This can be made more advanced by adding an exercise ball, as well as twisting sideways.

(photo credit: http://z.about.com/d/exercise/1/0/E/b/obliquecrunch.jpg)

2.) Reverse Crunches- Lie on your back with knees bent to 90 degrees, shins parallel to the floor. Contract the abs and lower the feet towards the floor, keeping the knees bent. Rotating the pelvis up and bring the knees back towards the ribcage. Don't let your back arch.
3.) Ball Squeeze & Lift- Lie on right side with ball between shins, squeezing it to hold it in place. Keep hips stacked and abs tight to stabilize your body. Squeeze inner thighs and contract the waist and hip muscles to lift the ball in the air. Lower and repeat for 10-12 reps and then switch sides. Do 1 set and work up to 2-3 sets over time.
4.)Plank- Begin on the forearms and knees and then lift up until you're on your elbows and toes, back flat, in a straight line from head to heels. Tilt your pelvis and contract your abs to prevent your rear end from sticking up in the air. Hold for as long as you can with perfect form.
5.) Bicycle- Lie on the floor with knees bent and hand behind the head. Lift the shoulder blades off the ground and straighten left leg out while bringing the left elbow towards the right knee. Switch sides, bringing the right elbow towards the left knee. Continue alternating sides in a 'pedaling' motion.
(photo credit: http://www.deniseaustin.com/images/getfit/exercises/bicycle.gif)

6.)Oblique Crossover Crunches- Lie on your back and cross the left foot over the right knee. Lift the shoulder blades off the floor and twist to the left, bringing the right shoulder towards the left knee. Lower back down and repeat for all reps before switching sides.
These are just a limited amount of abdominal exercises. More can be found through the links posted to different abdominal workouts.

Kickboxing

A great way to workout is by joining a class at your local gym. I suggest kickboxing classes. I used to regularly attend these classes and loved it. You meet people that you normally would not encounter with your daily routine and once you have accomplished a class, your body feels worn out, but you feel great. These classes are not for out of shape people. They are fairly challenging so you should be moderately in shape.
First let me tell a little background information about kickboxing. Kickboxing is a total body workout that increases your stamina, flexibility, and strength. The class usually last about one hour, but it goes by fast due to the dance mixed

(photo credit: http://www.divaris.com/rereview/00fitness.jpg)

music playing in the background. Kickboxing, although it dates back to 2,000 years ago in Asia, it is a relatively modern sport. Competitive kickboxing began in the 1970s when American karate experts arranged competitions that allowed full-contact kicks and punches that had been banned in karate. Currently though, one popular form of kickboxing is aerobic or cardiovascular kickboxing. This combines elements of boxing and martial arts to provide overall physical conditioning and toning. Cardio-kickboxing does not involve physical contact though. Its purpose is to benefit the body. Classes are usually comprised of 10 to 15 minutes of warm-ups, which may include stretching and traditional exercises such as jumping jacks and push-ups, followed by a 30-minute kickboxing session that includes movements such as knee strikes, kicks, and punches. After this, at least 5 minutes should be devoted to cooling down, followed by about 10 minutes of stretching and muscle conditioning. Stretching is really important because you can strain muscles. Slow, proper stretching helps relax muscles and prevent injury.
Besides keeping your body fit, kickboxing has other benefits. According to a study by the ACE, you can burn anywhere from 350 to 450 calories an hour with kickboxing! Kickboxing also reduces and relieves stress. It is a rigorous workout comprised of controlled punching and kicking. No wonder it is great at relieving feelings of frustration and anger. Practicing kickboxing moves can also help to improve balance, flexibility, coordination, and endurance. You also learn a little self defense.

(photo credit: http://www.puma-uk.com/images/site-pics/fk1.jpg)

Team Sports

If working out is hard for you to get around to, then maybe you should expand your options. To some people, working out in the gym seems monotonous and painfully exhausting. This does not mean that there are no other choices. A great solution to this problem is to get a group together and do some sort of team sport. This is a very fun way to stay in shape and once you are done you feel as if you had a great workout without the extreme exhaustion of gym workouts. There are several options to choose from including football, soccer, basketball, volleyball, dodge ball, etc. These games are all competitive sports that will give you a good workout. It is also a great social experience.
Some students believe that after high school sports, there is not a lot of opportunity to play sports, but this is not true. If you are not going to participate in sports at the collegiate level, then there are still chances for to get involved. Intramurals are a great way to stay active in team sports and get involved on your college campus. The time commitment is obviously less than a normal college sport, but it still gives the feeling of teamwork. Usually intramural sports are played 2-3 times a week with a end-of-season tournament at the end. Staying active through intramurals is not only good for your body, but it is also an extracurricular activity that allows you to stay social and meet people with your same common interests.
More opportunities are available in your city. Here, in Louisville, there are various leagues you could get involved with. Here are a few that offer a wide range of competition from competitive
Basketball: http://www.wherethegameis.com/adultleague.shtml
Volleyball: http://www.midamericasportscenter.com/
Soccer: http://rivercityindoorsoccer.com/
You could also just get a game together with a group of friends this always turns out to be a good time and usually you end up with a good workout. The pictures shown are from a indoor soccer game. It was tiring, but so much fun. A great place to go to play outdoors is the Waterfront.

Maintain. Don't Gain!

As we enter into the holiday season, it is hard to resist the many pleasures offered such as pumpkin pie, cookies, chocolate, and more. These deserts are seem irresistible at times, but if we prepare ourselves for the upcoming holidays prior these events we will be more likely to control the urge.
It if a known fact that on average, people gain about one pound during the period between Thanksgiving and late February. The majority of the increase occurs between Thanksgiving and NewYear’s. This study was done by the National Institutes of Health. The results showed that the participants, when checked again a year later, had gained another 1.4 pounds. This increase may seem trivial, but unfortunately if we take a look at a slender 25-year old, for example, who picks up one pound each year for 50 years, he or she will become obese by the age 75. This is depressing news and should be an eye-opener for those out there in similar situations.
From the National Institutes of Health’s research, American males in their 20s who weighed, on average, 163.9 pounds in 1960 were found to weigh 191.5 pounds 40 years later. Similarly, females in their 20s weighed on average 127.7 pounds in 1960, but ballooned to 164.7 pounds 40 years later.
A great saying to keep you on tract during these holiday months is, “Maintain. Don’t Gain!” Try to limit the amounts of deserts you eat at parties. This will help in the long run. Although that piece of pumpkin pie seems all too scrumptious, try to either cut the piece in half or choose a desert filled with fewer calories. Another way to help with the dreaded gain of weight is through exercise. Individuals who exercise even moderately during the holiday period will see much smaller weight gains, according to the National Institutes of Health holiday study.

(Photo Credit: http://www.meredithsuewillis.com/images/gbreadhouse05one.jpg)

So think before you over indulge this holiday season. Nothing is wrong with eathing a dessert after dinner, but be sure to pick something you will not regret in the morning. Do you really want to become gradually obese over the next 40 years of your life? Or do you want to exhibit a little self control over holidays so you ‘Maintain. Don’t Gain’ those extra pounds.

Louisville Running Trails

One of my favorite ways to workout is by running in nature. The reason being is that I push myself harder when I am outside enjoying the scenic views. I tend not to take notice in my exhaustion as much. There are many great running trails located in Louisville. The one most conveniently located for me personally is The Nature Center in Joe Creason Park. These trails offer a great scenic view and it is a relatively short run, as well. The loop I usually run only takes 25 minutes. There also are a view hills which provide a small challenge. Different views of nature can be seen while running on the trail, such as a hollow tree.
Cherokee Park is also a great place to run. It is a 409 acre park including a golf course, soccer fields, nature trails and more. Below is picture of a view seen in Cherokee Park, as well as the map of different trails within the park.

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The Jefferson County Memorial Forest is another great trail. It is a wooded loop trail with deep valleys and hills and several stream crossings. It is 2.75 miles round trip and takes an average of 1.5 hours. It has a moderate difficulty level. Some of the trails take you around Tom Wallace Lake which is pictured below.

(http://www.memorialforest.com/explore/default.html)

The next trail mentioned, I personally have never been to, but I plan on visiting it soon. It is the Hike and Bike Trail which is a part of the Bernheim Arboretum and Research Forest. As the name implies, the trail is open to both foot and bicycle travel. The trail is wide and clearly marked, consisting of mostly gravel, with some paved areas. After an initial climb from the parking area, the trail is mostly flat. The trail follows Long Lick Creek, with several well constructed bridges over the creek. The trail is mostly tree lined with some rocky areas located along the way. The total length of the trail is 3.7 miles one way. I hear the best time to run at this trail is during fall.

(http://www.localhikes.com/HikeData.ASP?DispType=4&ActiveHike=0&GetHikesStateID=&ID=5666)

I hope these running trails allow you to have a great workout while being in the presence of nature.

Say No to Freshman 15

As a college student, I have found it very difficult to eat the “right” foods. As I entered college, I was haunted by the terrible rumors of the Freshman 15. This theory is that as you become a freshman, you are likely to gain 15 pounds over the course of the year. This might seem like a major exaggeration, but it is not as hard as it seems. When you are on a meal plan at Kosters that offers you 10 meals a week plus an additional $300.00 flex dollars good for use at the Cafe, let’s just say you take advantage of the money that your parents are paying for. Especially at Kosters, the all-you-can-eat buffet style dining on campus, it is hard to choose from wither the Pizza Bar, International Bar, the Grille, or the Soup and Salad Bar. The majority of these options are not healthiest option and if you are eating there three times a day, the pounds can easily add up. My hope in telling you about my experience is to provide various ways to get around the dreadful Freshman 15.
My attempt at eating healthy at Kosters begins with avoiding the Grille and Pizza Bar section all together. At the Grille they provide burgers, chicken patties, and fries of all varieties, and at the Pizza Bar they have the largest array of pizza ranging from the classic cheese and pepperoni to random toppings of buffalo chicken. These are the greasiest parts of Kosters and is a likely way to gain those unneeded pounds.
My frequent food of choice is usually a combination of soup, salad, or a sandwich. To me, these options are relatively healthy, but unfortunately I would not be satisfied if I lived on these foods alone. There fore, I tend to hit up the international bar which offers a diverse range of food from Mexican to Thai to Mediterranean.
Another major problem that leads to gained weight is the food people buy in order to munch on. As college students, we tend to buy the cheapest thing in the grocery aisle which is usually not the healthiest. Below I have provided healthy snacks, which are easy and cheap.
Happy trails mix-Combine 1 cup whole-grain toasted oat cereal with 1/4 cup chopped walnuts and 1/4 cup dried cranberries for a healthy trail mix.
Ants on a log- Spread peanut butter on celery sticks and top with raisins. This is a favorite of mine.
Fat-free yogurt with fruit and a sprinkle of nuts
Fruits and Vegetables- Spice it up with fat-free dip.
Popsicles- Look for ones made with 100% fruit juice.
Rice Cakes
Baked Tortilla Chips
Granola Bars- those low in fat and sugar
Low-fat cheese
Low-fat pudding

By eating some of these healthy snack options, you will avoid those addicting, unhealthy snacks and soon be on your way to overcoming the Freshman 15.

Treadmills vs. Elliptical Trainers

When going to the gym for the first time, you might feel overwhelmed with all the equipment surrounding you. This happened to me when I first joined my local gym. One of my main concerns was which machine I wanted to start out with. My choices were between the good old fashioned treadmill and the newer elliptical trainer. Through my own experience and with the help of a little research, I learned the what my personal preference is.
Treadmills and elliptical trainers are two of the most popular exercise equipment today. They are both excellent tools for getting an aerobic workout in the comfort of the indoors. When we compare treadmills vs. elliptical trainers, each has its own ups and downs. Due to the fact that treadmills have been around longer than elliptical machines, treadmills are more common, however before you choice treadmill over the elliptical, you might want to consider the elliptical’s advantages.

The main advantage of the elliptical trainer is impact free component. It frees the joints in your lower body from the great force of running, unlike the treadmill. Another great advantage to the elliptical trainer is that is offers you a total body workout if it has the dual action handlebars for your arms as well as the foot pedals for your legs. Also, according to a recent study, the lack of impact on the joints allows the user to burn roughly the same amount of calories as treadmills with the impression of putting considerably less effort. Cristina, above prefers the elliptical because she says, "It is a good workout without feeling like exhausted after."
The treadmill on the other hand does provide a better training experience for a dedicated runner. To the right is a picture of Courtney running on the treadmill at the Surf. She enjoys this because she is looking for a aerobic workout in order to get in shape for soccer. Another example is if you are training for a marathon and you don’t want to go outdoors during the cold winter months, then you are better off with the treadmill. Another great reason for using the treadmill is that you can create some awesome choreography.
In conclusion, the debate over which is better, the treadmill or the elliptical trainer can have multiple answers. It depends 100% on your individual preference. Personally, the elliptical trainer is a better match for me due to the fact that in the past year I tore my ACL. In order to keep my knee joints free from impact, I choose the elliptical.

What do you prefer? Go to my poll and voice your opinion.