Cardiovascular Disease CVD

CVD

CVD is a general term for diseases that affect the heart and or circulatory system, and is the leading cause of death in the U.S. for both men and women, approximately 1 million deaths annually.
Coronary Artery Disease CAD is a common form of CVD. CAD is the buildup of fatty plaque in the coronary arteries, which are located within the heart muscle. This buildup can cause a restriction of blood flow to the heart and if a blockage occurs a heart attack results. Approximately 1.1 million heart attacks occur annually in the United States, with over 90% of these occurring at rest. Heart attacks account for 52% of all CVD deaths.
It is important to be able to recognize the "7 Major (primary) risk Factors for CAD", most importantly it is important to realize that, all but one of these risk factors are completely avoidable for most individuals.

7 Major Risk Factors for CAD

1) Abnormal Blood Cholesterol Level

2) Hypertension

3) Smoking

4) Diabetes/Prediabetes

5) Family History

6) Sedentary Lifestyle

7) Obesity

It is important to get a yearly checkup complete with blood work. Check with your doctor about these risk factors and make a change. It could save your life.

-some information taken from the Cooper Institute manual '08

Cooper Institute Law Enforcement Fitness Program

Cooper Institute gym

This is my first attempt at a mobile entry on the blog. I will send some pictures through out the week while I'm here getting my certification.

Sent from my BlackBerry® smartphone with SprintSpeed

10 Muscle Facts

DID YOU KNOW

1.The human body has more than 650 muscles.

2.Skeletal muscle is the body's largest tissue, accounting for approximately 45% of body weight in men and 36% in women.

3.Muscle fibers are thinner than a human hair and can support up 1,000 times its own weight.

4.There are three types of muscles in the human body: skeletal, smooth and cardiac.

5.Muscles are efficient. They normally use about 35-50 percent of their potential energy.

6.By the age of 65, individuals who haven't engaged in strength/exercise programs on a regular basis may incur a decrease in muscular strength by as much as 80%.

7.Approximately 70-75% of skeletal muscle is water, 20-25% is protein.

8.Muscle soreness is a result of microscopic trauma of tissue and not due to lactic acid.

9.By the age of 80, sedentary individuals will lose about 50% of their muscle mass.

10.People who strength train with a partner have more success and better results.

I'm going to have to buy on of these!

Another effective use for this new toy I mean tool. I have looked at them online and surpised to find out they are pricey at $99-$129.

Crunch

The basic crunch is performed by lying with your back on the ball, and your feet flat on the ground. Then proceed to complete a crunching motion, and return to the initial position. The ball will allow you to get a greater range of motion for your abdominals. Complete at least 3 set of 30 crunches, or as many as you can do.

Great Pushup, Crazy Contraption

BOSU BALL

Found an awesome pushup using a contraption that has been around for awhile, but I have always walked by it. I knew it had potential, I just wasn't sure how to give it a chance.
This exercise is performed with the bubble side on the ground. Place your hands on the outer edges of the flat platform, making sure they are directly under your shoulders. Making sure to maintain a flat back, tighten your abdominals throughout the workout.
Descend until your chest is very close to the platform, and then slowly push back up. Perform one set until you cannot go any more, making sure to keep proper form the entire time. Once you complete your first set, rest for one minute, and repeat.

Core Strength

BenchPress and Squats, Bicep curls and Skull Crushers are all important exercises, but, alone they can't prepare you for hours of groucho walking, climbing, running, stopping, waiting and jumping all with a full load out of gear. You core must be able to support your body and allow it to move and balance with ease.
This takes more than a few situps and crunches. Try adding these a couple of times a week.

The side bridge: hold for up to 2 minutes Swiss ball twist

Hanging weighted twist:
You will be surprised what a situp can't do.

Know the Ozone Levels!

Breathe Easy be aware of ozone and air pollution when exercising outdoors.

Just because you're not in a big city does not mean you're safe; pollutants can be carried into rural areas. Slow your pace or move indoors if you experience tightness in your chest, wheezing, coughing or unusual difficulty breathing. Additional pointers: Protect lungs with vitamins and antioxidants from a diet rich in fruits and vegetables. Avoid outdoor exercise when the weather is thick and stagnant. If you exercise midday when ozone levels peak, take it indoors. Avoid busy streets and rush hour to limit exposure to pollution.
To check local ozone levels click this link: Check it Here!

Exercise of the day

If you are looking for a change, try incline bicep curls. You will find that you must use a lighter wieght and they will cook your biceps fast.