Excellent - I hope more people begin to realize the importance and value of nature as a medicine for the mind and soul - maybe then we may care more about what we do to the environment. When it's all about us, people are more likely to care (sadly, but it's true).
From ScienceLine.
CAN A STROLL IN THE PARK REPLACE THE PSYCHIATRIST'S COUCH?
A New Generation Of Psychologists And Therapists Focus On The Relationship Between Nature And Mental Health
[Image: bobopuffs, Flickr.com.]
By Ferris Jabr Posted August 12, 2010
Standing alone atop a modest mountain in rural Maine, Eric Adams looked out into the darkness all around him. Between the silhouettes of boulders and trees, slivers of yellow light wandered and winked - the eyes of wild animals. Fears began to crowd his mind, but he did not push them away. This was part of his therapy.
To help confront a marriage in crisis, Adams (a pseudonym) sought counseling. But the 34-year-old lawyer from Syracuse, New York, didn't opt for the psychiatrist's couch. Instead, he chose the mountain. Adams turned to an emerging practice called ecotherapy, which applies the principles of ecopsychology - the study of how the natural world influences mental health.
"I don't have an office - all my meetings are outside regardless of the weather," said Dennis Grannis-Phoenix, an ecotherapist in Bangor, Maine who began counseling Adams in 2004. Hiking, camping, kayaking - each therapeutic session centered on an outdoor activity. Grannis-Phoenix asked Adams to climb the mountain alone as an exercise in learning to face his fears and anxieties. Instead of rationalizing his fears, Grannis-Phoenix wanted Adams to embrace them - something both therapist and patient feel is easier to learn in nature than in an office.
"Nature forces you to confront your immediate circumstances," said Adams. "Ecotherapy speaks to you not just through your analytical and verbal capabilities - your body interacts with nature." In a way, Adams said, interacting with nature is a kind of therapy for both body and mind.
He isn't alone in thinking so. In the early 1990s, when historian Theodore Roszak criticized mainstream psychology for failing to consider the relationship between mental health and natural environments, a movement called ecopsychology emerged to address exactly that. Loyal to Roszack at first, the movement developed ideas that budded in the 1960s and framed itself as a critique of Western psychology's focus on the experiment - but things are beginning to change. Some researchers are mounting a new campaign to bring the scientific method to ecopsychology and its applied practice, ecotherapy. These researchers have already founded the field's first peer-reviewed journal, "Ecopsychology", and they are about to publish a book outlining their mission. The book, published by MIT Press, advocates serious study of how green spaces color psychological well-being.
"We are hoping to revitalize the field of ecopsychology," said Jolina Ruckert, a PhD candidate in developmental psychology at the University of Washington and one of the authors of the forthcoming book. "We want to bring in the more rigorous approach of the modern social sciences."
SCIENCE AND SKEPTICISM
In the past few years, some ecopsychologists have made significant strides in adding scientific rigor to their field. What their research suggests so far is that even subtle interactions with nature provide a range of cognitive benefits, including elevated mood, enhanced memory, and decreased stress. Staring out a window at pretty scenery can significantly lower one's heart rate, for example, and some studies even indicate that hospital windows with views of nature can facilitate healing. What's more, nature provides measurably greater benefits than both manmade environments and simulations of nature. Research demonstrates that walking through the city can tax our attention, whereas a park restores our concentration and can even improve our performance on tests of memory.
These findings come from controlled studies that follow the tenets of mainstream psychology. Despite the new enthusiasm for serious empirical work, many researchers in mainstream psychology remain cautious about drawing any conclusions that ecopsychological studies cannot properly support. "My impression as an outsider is that ecopsychology is a promising but preliminary field," said Scott O. Lilienfeld, a psychologist at Emory University. "I wouldn't say it's conclusive, but there are certainly many suggestions that nature may be helpful for short-term mental health. There's no question it can have positive effects on mood. I think claims that nature may be helpful are reasonable, but claims that our technological society or distance from nature are massively detrimental to mental health go beyond the current data."
The fact is that empirical work is a new trend in ecopsychology, which began as a field that wasn't interested in the experiment so much as the experience - an individual's personal experience with a natural environment.
"In the beginning, we didn't need to measure anything," said Lisa Lynch, an ecopsychology pioneer who now coordinates a masters program in the field at Antioch University in Seattle, Washington. The University of Wisconsin, Oberlin College, and Lewis she choreographed a ceremonial dance; she told her stories. But there were no controlled experiments - just experiences and anecdotes.
"My experiences are not empirical science, but for me they are extremely valid," Lynch said. A new generation of ecopsychologists disagrees. Experience, they argue, is not enough.
"Ecopsychology just didn't have the rigor needed to really understand the relationship between the natural world and mental health," said the University of Washington's Ruckert. She belongs to a new generation of ecopsychologists who are trying to establish that rigor by growing a body of empirical work.
PARKS AND RELAXATION
According to Thomas Doherty, a clinical psychologist in Portland, Oregon and the editor of "Ecopsychology", research by these second generation ecopsychologists evidences the measurable benefits of nature for both body and mind. In green spaces, for example, people's heart rates decrease, their muscles relax, and they become calmer. It's the difference you feel when you leave behind a busy city street for a peaceful park.
A recent study by Ruckert's advisor Peter Kahn confirmed these findings. First, Kahn stressed out his participants by giving them a series of math tests. Then he placed some people in front of a window overlooking a grassy lawn with trees, others in front of a large plasma television screen displaying the lawn in real time, and still others in front of a blank wall. As expected, those in front of the window experienced the quickest drop in stress levels, as measured by their decreasing heart rate. Participants also spent far more time looking out the window and at the plasma screen than at the blank wall. But the researchers found an unexpected result.
"Surprisingly, the blank wall and the plasma screen were no different in terms of stress reduction," said Ruckert. Their study indicates that gazing at an authentic natural space reduces stress, whereas a digital replica of nature soothes only as well as a boring blank wall.
Kahn, whose study appeared in the May 2008 issue of the "Journal of Environmental Psychology", isn't sure why the plasma screen failed to relieve stress any better than a blank wall - but he suspects it's because people recognize even a realistic display of nature as a substitute for the real thing.
Emory's Lilienfeld thinks Kahn's study is a good example of how to design empirical ecopsychological studies, but says he won't be convinced until future studies confirm the findings. "There's a lot of interesting and provocative work, but studies need to have proper controls and some of them are starting to, I think," Lilienfeld said. "The plasma screen study is a good example, but it's still only one study. I think it's a good design, but I want to see the results replicated. I want to see there is that isn't just a general effect of relaxation, but really is specific to nature."
FOCUS AMONG THE FLOWERS
In addition to helping us relax, authentic interactions with nature help maintain concentration, according to attention restoration theory. "Our energy to focus gets fatigued," Doherty explained. "Natural spaces restore our ability to pay attention."
In a 2008 study at the University of Michigan, Marc Berman asked some participants to memorize digits and recite them in reverse order. Then he had one group of participants walk through an arboretum, while others traveled crowded city streets. Afterwards, the subjects completed the digit task again. Those who'd strolled through the arboretum performed with higher attention and memory than those who had walked in the city. The arboretum-walkers recited an average of 1.5 digits more on their second test than on their first, compared with an average of 0.5 digits improvement for participants who had been exposed to the urban environment.
"Our study was one of the first to make it into a mainstream psychology journal," said Berman, whose study was published in "Psychological Science". "We had a lot of experimental control." For example, Berman made sure his participants followed consistent paths through the arboretum and streets by monitoring their progress with GPS-enabled wristwatches. And he used standardized surveys to assess people's mood before and after their walks.
"It was one of the first times that we grounded the human relationship with nature in empirical research," said Ruckert of Berman's study. "As ecopsychology increasingly incorporates a more systematic approach, I see it emerging more in the dialogue of mainstream psychology."
Even Lisa Lynch - the ecopsychology pioneer who believes in the experience over the experiment - is excited by her field's new empirical directions. "Sometimes it was a little like Peter Kahn and I were fighting with light sabers," Lynch said. "But I think Kahn and his students are doing some excellent work looking at how can we validate these experiences through science. I think that's an important move for the field.
Ecopsychology had no peer-reviewed journal of its own until April 2009, when Mary Anne Liebert, Inc. published the first issue of "Ecopsychology". Additionally, Ruckert, Peter Kahn and Patricia Habash are the co-editors of an upcoming book with MIT Press entitled" Ecopsychology: Science, Totems and the Technological Species", in which around a dozen psychologists, anthropologists and biologists discuss their work and the importance of applying rigorous scientific methods to ecopsychology.
But some ecopsychologists and ecotherapists aren't so enthusiastic about the new empirical work. "For me the science is not a critical piece," said Dennis Grannis-Phoenix, the Maine ecotherapist who asked Eric Adams to hike a mountain alone at night. "I've seen the changes Eric and my patients go through and they are real."
Adams, on the other hand - who is now divorced, but lives in Bolivia to be near his children - welcomes science. "People who gravitate towards ecopsychology don't tend to have that kind of a background," Adams said. "But it's not like the scientific perspective and the ecotherapeutic perspective are at odds with each other."
For Adams, divorce was the right decision - one he reached through ecotherapy. "Rather than conform to my environment, I learned to change my conditions," Adams said. "Because nature is so much a part of who I am, something about interacting with it helps me to make these big life choices."
Tags: Psychology, therapy, mental health, Nature, Environment, Can a Stroll in the Park Replace the Psychiatrist's Couch?, ScienceLine, Ferris Jabr, ecology of mind, wilderness, sanity, depression, Ecotherapy, Theodore Roszak, Jolina Ruckert
By Charles StyleThe Impress Neuro-Linguistic Regulations (NLP) is a method of treatment that got its name basically from the innermost ideas sustaining the theory: Neuro - recitation to edginess or the way of thinking, Linguistic - recitation to language, Regulations - software or sweep that run a workstation. The Purpose NLP aims to help patients best many personal problems alike to programs in their mind that circumvent them from reaching their full outlook. The repellent goal is to help a great deal improve the patient's life by uncovering the foundation causes of the strike that are holding them back and reprogram their minds in a positive way. The Imagine It is rumored that each person has a set of programs instilled in their minds based on long-gone experiences, credo and cultured behaviors. For this justify, the two definitions of the word programming mentioned in warmth one are occupation. It's easy to see the analogous along with the human way of thinking and the workstation. Any take hostage pitch in the form of details and handle it into whatever thing explicable. This is a hard task for the human way of thinking due to the exonerate size of details that is perplexed at it every second. Sights, sounds, feelings, tastes, smells are all delivered overcome our five cause at a reliable rate and the way of thinking has to try to make sense of it all. To do this acceptably, it deletes and changes notably of this information. It makes assumptions about extra information. If bound A' is present and bound B' is present than upshot C' is going to hutch. At hand we get the meat of the program. The theory sustaining NLP is that these programs can carelessly become tainted - notably like a bad program on your workstation. If these programs are rancid, your way of thinking will secure trouble processing new information. This hinges on the fact that bound A' plus bound B' will not continually like amount C' as the program would secure you waterfront. Because the program in your mind is telling you that amount C' will hutch you are going to reaction to bound A' and bound B' on an deduction. If this deduction is deceitful and you reaction negatively fondly, this can secure unfair upshot and that is angry what NLP seeks to personal. NLP alike teaches that many citizens stand in the way of their own success for example of these programs. Self-limiting thinker are a cornerstone of the methodologies of NLP. If a person allows these programs to tell them whatever thing isn't not obligatory - that pursing that nurturing or talking to the person they're attracted to will lead to defectiveness - the person is notably less ordinary to rehearsal to achieve their goal. The Applications Maintenance in mind what we've just discussed, the benefits to be had by NLP are plain and wide ranging. Several of the not obligatory problems that NLP can help patients best include: * Research disabilities * Psychosomatic illnesses * Employ disorders * Down * Exasperate * Phobias * Apprehensiveness * Communication problems * Poor spirits or self-image * Self-limiting thinker The Answer Thought NLP is an terrifyingly well tool, enthusiastically pass for character choosing to quest it. - 32509 About the Author: If you are looking for better info about Neuro Lingusitic Regulations then you need to limitation what is nlp.
Pale got this from my sister - a brainpower cactus for Halloween. Sparkle for me having the status of my outline field is emotional quickness, aka, Neuroaffective Science.
Yes, Mobile Brain is about the triune brainpower - the reptilian brainpower, the limbic brainpower, and the neocortex. The neocortex is the one that has "the gone brainpower" and "the right brainpower."
How these goal all work together is about check... is about wellness... is about resolving internal worry...
Now, one word you've been acoustic added about all the time is Intuition. In fact I talked to a grovel the unorthodox day about the subject - how it used to Always be allied with "female forewarning." He sighed and supposed, "I wish I had it."
Suitably you accept that GPS is "inherent" (thoroughly it's added "right brainpower") and there's ow a lipstick, and you name it. But what IS intuition? How do you get it? Does each person like it? How do you direct it from wishful thinking?
It's crystal-clear that you learn, develop and understand the emotional quickness competencies, and simulate you me, they are misunderstood. Restrain this clasp about "positive thinking" I got in the email bad today:
Be alert of too furthest positive thinking.
Focusing on what you want is great, but ignoring yet to come downsides will lead to trouble in due course. Supreme people didn't see the blame on chew coming - certainly not the banks or the focus. So every so often, do a 'minesweep' of your plans. Ask yourself "Because might go wrong? How can I minimise that risk?"
No! No! That's now what "positive thinking" is. "Teacher optimism" is the catalyst of all the EQ competencies, but it isn't "positive thinking" and it isn't what this guy is talking about.
Because is it? How can you enhancement your EQ? Restrain THE EQ Command. It's soothing. In fact greatest extent people call it "the not there organization."
P.S. Teacher optimism is about citation. Hunger to learn more? email me at sdunn@susandunn.cc. You'll love learning neuroaffective science, learning added about how your brainpower works, and what to "do" about emotions.
With so-called miracle, fly-by-night diets often leaving people feeling defeated, using hypnosis to aid weight loss has started to grow in popularity.
THIS IS BECAUSE MORE AND MORE HYPNOSIS IS IN THE MAINSTREAM MEDIA AND NEWS.
Unlike 20 years ago, hypnosis is no longer mysterious or misunderstood. If you haven't tried it yourself, you probably know someone who has, and it is becoming more and more accepted, even appearing in hospitals as a side therapy or being recommended for patients suffering from stress, depression, and even physical ailments.
Hypnosis is finding it's place alongside regular medical treatment.
WHY?
It is becoming so popular, possibly because of its ease of use; because you can listen, lie down and zone out. There is no educational requirement, no work you have to do, it is also quite an enjoyable, relaxing experience.
HOW IT WORKS
Hypnosis bypasses the little voice inside your head that tells you that you can't do something - i.e. your conscious, or logical mind.
Your brain will look at each previous attempt to lose weight, and it will try to use logic to project your past results as if they're indicative of future performance. If you ever want to have greater success, it's imperative to silence this voice, and to bypass it with the assurances that you can lose weight.
Since hypnosis works by communicating with your subconscious mind, you're able to re-program the way your brain looks at a difficult task such as weight loss. Of course, it takes more than just hypnosis to lose weight. REAL, LASTING WEIGHT LOSS IS THE RESULT OF PROPER DIET AND EXERCISE, AND AN ENTIRE LIFESTYLE CHANGE.
Hypnosis simply helps you to do this. It gives you a push to help you make changes in your life, to increase your willpower and help you to break away from negative and limiting habits. It opens up the door to a new kind of weight loss potential, one that had previously been hidden behind your own personal doubts.
When including hypnosis into your weight loss tool kit of proper diet and exercise, studies have shown that you are statistically likely to lose more weight than if you weren't using hypnosis at all. Self hypnosis is a great tool for weight loss. It allows you to conveniently practise hypnosis by yourself, in the comfort of your own home or even at the gym.
IT'S NOT FOR EVERYONE
It isn't right for everyone - if you are looking for just quick fix, then it probably isn't right for you, but if you want to make serious changes in your life and are prepared to take action yourself then hypnotherapy can be an excellent tool to help stimulate your mind and push you towards your goals.
This information is brought to you from Natural Hypnosis, who take a natural, but serious approach to losing weight with their hypnosis recordings:
http://www.naturalhypnosis.com/weight-loss-hypnosisArticle Source: http://EzineArticles.com/?expert=Christopher Montrose
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THE BOY WHO WAS RAISED AS A DOG: AND Further STORIES FROM A Child PSYCHIATRISTS NOTEBOOK--WHAT Unhinged Juvenile CAN School US More or less Vanishing, Beloved, AND Beneficial Sign up
Author: Bruce Perry - ISBN: 0465056539 - Language: English - Format: PDF, EPUB
Trade fair
FROM PUBLISHERS Periodical
In splendidly in print, strong accounts of experiences hand with violently sharply and bothered offspring, child therapist Perry educates readers about how early-life stress and violence affects the grassy view. He offers simple yet gaudy illustrations of the stress way out and the brain's mechanisms with proof and metaphors that sort itself out in the mind without being too packed or puzzling. The stories in attendance compassion, understanding and potential as Perry paints packed, sympathetically shoot of patients who power certified violence, sexual erroneous or wish for, and Perry invites the reader on his own go to understanding how the grassy child's view works. He learns that to preference revival, the gush of blood of cranium and helplessness felt by a child inside a taxing experience want be counteracted. Emancipation requires that the tireless be "in bill of key aspects of the therapeutic contact." He emphasizes that the view of a bothered child can be remolded with patterned, practice experiences in a safe quality. Highest evocatively, as such trauma involves the screaming of human connections, "fast, compassionate connections to others" are matchless in healing; medications and action on a case by case basis cannot do the job. "Family are the agents of change and the record venomous action is human love," Perry concludes. "(Jan.)"
Copyright (c) Reed Authorities Details, a bough of Reed Elsevier Inc. All custody correct.
--This mimic refers to an out of typeset or tiring gush of this title.
FROM BOOKLIST
As many parents stress over how to pulley a snooty rationally and economically successful child, Perry has intellectual a gizmo or two about how not to pulley a possible sociopath. Here he shares the stories of changed offspring he has encountered in his decades as a child therapist and expert on erstwhile trauma. Each one child, from the seven-year-old who free him sexual favors to the eponymous boy who exhausted his babyish living living in a dog lane, educated Perry something about the equipment of babyish erstwhile trauma on view arrival. His discoveries offset the formerly held ideology that offspring are violently stout and will outgrow ill-treatment to their psyches. On the quarrelsome, he says, great and periodically smooth not-so-severe emotional or physical erroneous can chemically redraft babyish view arrival, follow-on following in the inability to make compact, socially sanctioned behavioral decisions. Perry doesn't further what he calls the "erroneous panacea" for wrong or unlawful behavior; wholly, he makes a venomous take in for babyish intervention for wearisome offspring to cling on to adult sociopathy. "Donna Chavez"
"Copyright (c) American Store Link. All custody correct" --This mimic refers to an out of typeset or tiring gush of this title. See all Paragraph Reviews
The Boy Who Was Raised as a Dog And And Further Stories from a Child Telescope s Central processing unit Being Unhinged Juvenile Can School Us More or less Vanishing Beloved and Sign up 288 pages The Boy Who Was Raised as a Dog And Further Stories from a The Boy Who Was Raised as a Dog And Further Stories from a Child Telescope s Central processing unit Being Unhinged Juvenile Can School Us More or less Vanishing Beloved and HealingThe Boy Who Was Raised as a Dog And Further Stories from a And Further Stories from a Child Telescope s Central processing unit Being Unhinged Juvenile Can School Us More or less Vanishing Us More or less Vanishing Beloved and Beneficial Sign up The Boy Who Was Raised as a Dog And Further Stories from a Can School Us More or less Vanishing Beloved and Beneficial Raised as a Dog And Further Stories from a Child Telescope s Central processing unit Being Unhinged Juvenile Can School Us The Boy Who Was Raised as a Dog And Further Stories from a Being bothered offspring can teach us about gush of blood love and curative
Highest achievement
* PAPERBACK: 288 pages
* PUBLISHER: Basic Books; Reprint gush (December 25, 2007)
* LANGUAGE: English
* ISBN-10: 0465056539
* ISBN-13: 978-0465056538
* Diligence DIMENSIONS: 7.9 x 5.2 x 0.9 inches
* Transportation WEIGHT: 9.6 ounces (Position vehicle toll and policies)
* AMAZON Selected SELLERS RANK: #2,339 in Books (See Top 100 in Books)
* #10 in Books > Health, Gift & Dieting > Psychology & Review > Child PSYCHOLOGY
* #77 in Books > Health, Gift gainfully vivid expositions of straightforward concepts look after to glib my invert. This gizmo flipped it over, and over, and over again. A agile sample may help others to understand why:
"For living mental health check professionals educated people that they possibly will be psychologically healthy without social support... Populace without any relationships were aimed to be as healthy as ancestors who had many. These ideas offset the central biology of the human species: we are social mammals and possibly will never power survived without flatly connected and interdependent human contact.
"The fairness is, you cannot love yourself unless you power been loved and are loved. The branch to love cannot be built in isolation.
"In order for a child to become approving, bountiful and caring, he needs to be treated that way. Agreement can't make or model ancestors qualities.
Peep
The Boy Who Was Raised as a Dog DOWNLOAD
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It is common to see people in the gym that spend 45-60 minutes four to five times a week running at a low to moderate speed on a treadmill trying to lose body fat and tone up. I used to do this and never seemed to get anywhere. This was because:
1) Fitting in 45-60 minutes of cardio sessions into my workout routines as well as lifting weights is difficult if you have a busy life.
2) It can become unmanageable keeping up a lengthy workout routine four to five times a week when you work full time and have other things going on in your life (FRIENDS, FAMILY, HOBBIES, GIRLFRIEND ETC).
3) Working out 1 hour 30 minutes to 2 hours every other day, sometimes everyday, doesn't give your body much time to recover, leading to over training.
4) Low to moderate cardio sessions are just plain BORING!
This is why I think I was failing to lose body fat. I would stick to my workout routine for three to four weeks and then give up or burn out. This is why I think a lot of people don't achieve the fat loss and lean muscle they desire.
Using Mike Geary's Truth about Abs Training Program I have come to realise that these gruelling workout routines where a waste of time and there is a much easier way to lose body fat and build lean muscle.
Firstly, we need to discuss your Resting Metabolic Rate (RMR). This is the amount of calories your burn every day while at rest. To lose body fat it is important that you keep your RMR as high as possible throughout the day. You can calculate your RMR using the following equation:
RESTING METABOLIC RATE
As RMR only takes into account your Resting Metabolic Rate, an adjustment needs to be made to reflect your activity level.
1.3 (SEDENTARY) - Light exercise or sports 1-3 days a week
1.4 (MODERATELY ACTIVE) - Moderate exercise or sports 3-5 days a week
1.5 (VERY ACTIVE) - Hard exercise or sports 6-7 days a week
You need to use your chosen activity factor as the multiplying factor for the following RMR equation where:
RMR = your daily calorie needs (KCAL / DAY)
Height = your height in inches
Weight = your weight in pounds
Age = your age in years
Your RMR = 66 + (12.7 X HEIGHT) + (6.27 X WEIGHT) - (6.8 X AGE)
THEREFORE MY RMR AT PRESENT IS AS FOLLOWS:
My Activity Factor = 1.4 (MODERATELY ACTIVE - I GO TO GYM 4 DAYS A WEEK BUT HAVE A DESK JOB)
My height = 71 inches (5FT 11INCHES)
My weight = 195lbs (88.5KG)
My age = 24 years old
My RMR = 1.4 x (66+ (12.7 X 71) + (6.27 X 195) - (6.8 X 24) = 2891 calories/day
It is advised that you lose weight slowly. 1 -2 lbs a week is considered safe. Therefore for me to lose 1 lb a week I need to create 3500 calorie deficit to lose 1 lb. To lose 1 lb a week I need to reduce my daily calorie intake by 500 to around 2391 calories / day.
Although you don't need or want to become a calorie counter and worry too much about your calorie intake (YOU HAVE A LIFE), your RMR gives you a rough idea on how much calories you should consume daily to lose body fat.
INCREASING YOUR RMR
We all want a lean muscular body that increases your sex appeal and generally gives you more confidence. The more lean muscle you have the higher your RMR will be and the more calories you will burn daily. Therefore weight training is very important. If you diet excessively and are constantly undertaking cardio you will lose muscle and your RMR will lower, meaning fewer calories burned per day.
I won't start talking about weight training in this post as there is so much to cover. If you want to learn how to increase your RMR by building lean muscle then check out Mike Geary's Program. The Truth about Six Pack Abs eBook is full of weight training exercises and workout routines that will sky rocket your RMR, build lean muscle and lose body fat. I have been using his training program for the past few months now and seen unbelievable results. I am currently writing a post that will show before and after pictures of my training results using his program. Make sure you start using Mike's program as soon as possible to get the lean muscular body you deserve. It is very important that you use his weight training program in conjunction with High Intensity Interval Training (HIIT) that I will talk about next.
HIGH INTENSITY INTERVAL TRAINING
As discussed above, I used to use low to moderate intensity cardio as part of my workout routines and I never seemed to lose much body fat. If you look around the gym when your there next you will notice it is the same for most people. They seem to get to the point where they have lost as much body fat as they can and wonder why they can't lose anymore. This is because they focus more on long cardio sessions rather than weight training, decreasing their RMR in the process. Whilst it's true that your RMR remains high for 1-2 hours after a long cardio session, your RMR will actually remain high for 1-2 days after weight training mixed with HIIT exercises. This is because your skeletal muscle has been so strained and traumatised your body needs to increase the amount of calories burned to repair it, meaning a higher RMR.
Your body is designed to perform physical activity at stop and start movements, and this is why high intensity interval training is very important and needs to be used in your workout routines. Take sprinters for example. Their bodies are lean and muscular with low body fat. Now look at Marathon runners who have a more gauntly appearance. What one would you rather look like?
HILL SPRINTS
This is a great way to get your ripped and muscular. If you have a hill nearby, this workout is simple. Run up the hill as fast as you can and then walk back down the hill as your recovery period. Keep repeating this process for about 10-15 minutes. This is a very intense workout and you will see a leaner body in weeks.
PLAY SPORTS
Any sport that involves stop and start movements should be considered such as football, basketball, squash, rugby.
GYM EQUIPMENT
You can use a treadmill to perform high intensity interval training. This is my personal favourite. You train in intervals and varying at high and low intensity (STOP AND START MOVEMENTS). My routine looks like this:
* Warm up for 5 minutes
* Interval 1 - run at 8.0 miles per hour for 1 minute
* Interval 2 - run at 4.0 miles per hour for 1 minute
* Interval 3 - run at 10.0 miles per hour for 1 minute
* Interval 4 - run at 4.0 miles per hour for 1 minute
* Repeat these 4 intervals 5-6 more times for an intense 20-25 minute workout.
I use high intensity interval training in my workouts as follows:
MONDAY
Mike Geary's Weight Training Workout A
8 MINUTES HIGH INTENSITY INTERVAL TRAINING
TUESDAY
REST
WEDNESDAY
MIKE GEARY'S WEIGHT TRAINING WORKOUT B
8 minutes high intensity interval training
THURSDAY
Rest
FRIDAY
Mike Geary's Weight Training Workout A
8 MINUTES HIGH INTENSITY INTERVAL TRAINING
SATURDAY
25 MINUTES HIGH INTENSITY INTERVAL TRAINING
SUNDAY
REST
BENEFITS OF HIGH INTENSITY INTERVAL TRAINING
Apart from increasing your RMR and reducing your body fat, I believe the main benefit of high intensity interval training is there is a lower drop out rate. As you are only performing HIIT for short periods of time and you vary in speed it is less boring, meaning you are less likely to skip it in your workout routines compared to long cardio workouts. You feel even more motivated to do it when you can see the fat dropping off your body. Other benefits include:
* An increase in oxidant production
* A more efficient nitric oxide response
* An increase in metabolic rate response
* An overall increase in general health
Hopefully this post has encouraged you to give High Intensity Interval Training a try and include it in your workout routines. Also make sure you include intense weight training in your workout. Make sure you read Mike Geary's Truth about Six Pack Abs eBook for more information.
WHAT CARDIO TRAINING DO YOU USE IN YOUR WORKOUT ROUTINES? SHARE WITH US IN THE COMMENTS.
Recommended books (downloadable pdfs):John Overdurf - Training Trances
Simon Heong - How To Instantly Attract Any Woman
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Scientists footing completed paradoxical studies on the cultural attraction with br**sts. Base you will find the strangest ones...
1. Scarce MEN Have the benefit of BIG BR**STS The same as Money-wise Support MEN Sympathy Smaller BR**STS.
[ooze]According to Psychology In our time, the first-rate ofmoney a man earns is basic with size ofbr**sts he prefers. The study, conducted bytwo psychologists, set out to scrutinize the linkbetween financial story and treasure chest sizepreferences.
Men from different backgrounds were shownanimated female figures with different sizesand were asked which of them theyconsidered stuck-up s*xually attractive.
The outcome were as follows: cut men ormen undergoing resource insecuritypreferred outsized br**sts in view of the fact that those who werefinancially well off and lasting pet smallerb**bs.
2. Starving MEN Dream BIG BR**STS The same as Filled MEN Sympathy A Smaller Torso.
Scientists outmoded that starving men preferredlarger br**sts compared to those whosestomachs were full.
Equally is taking part in to add? Bon starvation indeed!
3. SQUEEZING BR**STS MAY Prevent Growth
Man can actually be market the life of theirbeloved by never-endingly grabbing her br**sts.
According to the UC Berkeley and LawrenceBerkeley Home-produced Laboratory, squeezingbr**sts can peter out blight.
Seemingly powered armed forces and applyingphysical control on the br**sts can stop therapid growth of blight and peter out out ofcontrol cells from walk menacing.
4. BRAS Hasten Exhausted
French study conducted over 15 lifetime onwomen old concerning 18 and 35, suggeststhat appearing in a bra is totally inadequate for womenand may actually run off stuck-up harm than good.The study claimed that those women who didnot persist a bra benefited long term, as they were able to bud stuck-up vigor tissue,which provided natural support.
It is strange that the study did not perform forthe exceptionally treasure chest size of the women who wereinvolved in the test.
5. STARING AT B**BS EXTENDS A MAN Excitement BY FIVE Existence
A German study, which has been circulatingaround the internet for lifetime, supposedlyinvolved a equip of investigators visiting threehospitals in Frankfurt, Germany, andcomparing the capability of 200 males over aperiod of five lifetime.
Curtailed of the volunteers were asked to aspect atbusty women daily; the new partly wasprevented from piece of legislation so.
The result? Nation who were enjoying the sightof big-breasted beauties over five lifetime hadlower blood pressure; slower pulsate duty andwere less apt to bud coronary arterydisease.
By William Collinge, PhD, MPH, MSW
The Paradox Of Caring
Your heart, like all other muscles and tissues in your body, has to be supplied with a continuous flow of blood, oxygen, and nutrients to stay alive. To accomplish this, your heart pumps blood to itself first-before sending it to any other part of your body-regardless of what's going on anywhere else. It nourishes itself through your coronary arteries, which branch off from your aorta immediately after it leaves your left ventricle. With every beat, your coronary arteries redirect blood back into your heart, wrapping themselves all around its surface like the branches of a tree and penetrating deep into your heart's muscle tissue to reach every cell.
By design, your heart is literally its own first priority. It has been since its very first beat and it will continue to be until its last. The paradox of caring for another is that you have to care for yourself first.
The Shadow Side of Caring
The metaphor of the heart gets at the crux of the issues of caregiver burden and burnout. Depending on the extent to which you affirm and care for your own needs, caregiving can be a blessed experience or an ordeal. It can bring personal satisfaction and deepening intimacy, or depletion and erosion of intimacy.
Being the partner of someone with illness can bring challenges for which you might not be fully prepared-challenges to your knowledge about how to care, to your time and energy available for providing it, and to your emotional resiliency if your loved one's illness is long-term. Recent years have seen a great deal of attention paid to the health and adjustment of caregivers. The most extreme challenges are for people living with a partner with Alzheimer's disease, advanced cancers, or other conditions demanding intensive daily attention or vigilance over an extended time. But there are many more conditions that may appear to be less obviously demanding, such as fibromyalgia, chronic fatigue syndrome, rheumatoid arthritis, multiple sclerosis, or others, which nevertheless can impact you in major ways.
Without adequate self-care, preparation, or support, the burden of adjustment for care partners can be considerable. One of the surprising findings of research is that their own distress may actually equal or even exceed that of the patient. How can this be explained? Consider that one of the greatest sources of stress any person can experience is a lack of control-a sense of helplessness-in a difficult situation. Ironically, a seriously ill person may at least derive a sense of control from having concrete and practical steps to take, such as taking daily medication, having surgery, or other forms of medical intervention. All of this helps to channel one's efforts to get better and alleviate a sense of helplessness. The partner, on the other hand, may lack a comparable sense of concrete and practical steps into which to channel his or her energy. Partners who feel that they can only passively witness their loved one's suffering, and that there's nothing they can do to help reduce it or contribute to their loved one's healing, are at the greatest risk of emotional distress.
Studies have found that partner distress manifests as mood disturbance (depression, tension), poorer health, and even lower immune function. A particularly revealing recent study at the University of Florida looked at the long-term health of the partners of cancer survivors who had received stem-cell transplants. The procedure is quite traumatic for patients, and the recovery period is extended. Dr. Michelle Bishop and her team evaluated 177 couples an average of six and a half years after the procedure and compared them to 133 normal couples ("controls").
As you might expect, partners and survivors alike had more depressive symptoms, sleep problems, and sexual problems than the normal couples. Beyond that, however, the partners also had more fatigue and cognitive problems than the controls, and their odds of depression were nearly three and a half times higher Further, partners who were depressed were less likely than depressed survivors to receive mental health treatment, They also had less social support and lower ratings of marital satisfaction, less spiritual well-being, and more loneliness than either the survivors or the control couples. The researchers concluded that partners of stem-cell transplant patients experience similar emotional distress and "greater" long-term social costs than do the survivors themselves.
The point I want to emphasize here is to urge you to recognize the genuine vulnerabilities of being a caregiver and to honestly take stock of your true needs for support and self-care. As we will see below, attending to your own adjustment and well-being is a real and necessary contribution to the quality of your relationship as well as your loved one's healing.
How Your Well-Being Matters
What are the consequences of your own well-being for your partner? This is a very important question to consider, and the answer just might give you further incentive to seriously attend to your own needs.
Studies have demonstrated that there is a feedback loop between the two of you: caregiver distress can contribute to distress in the patient, which, in turn, may have adverse effects on the patient's well-being, adding further to the caregiver's stress. This has shown up in the work of Professor Laurel Northouse, PhD, RN, at the University of Michigan School of Nursing, She has found partners' emotional adjustment to be a significant predictor of how well women with breast disease adjust to their own condition. In her research, women whose partners were coping better coped better themselves, while women whose partners were having a harder time showed signs of poorer adjustment to their disease. She also found that each person's level of distress seemed to predict the other's.
Aside from the partner's impact on the patient's psychological adjustment, another theme in the research is that in life-threatening illnesses, partner adjustment may influence the patient's actual survival. For example, when University of Arizona researchers looked at what impact the care partner's sense of confidence and self-efficacy might have on his or her spouse's surviving congestive heart failure, they found that it trumped that of the patient. In other words, while confidence in both spouses contributed to survival, the partner's confidence actually had "stronger" impact. Patients lived longer if their partner had a stronger sense of self-efficacy.
How could partner self-efficacy translate into better survival for the patient? In their analysis of these findings, the researchers surmised that partner self-efficacy was a signal of "marital quality". In the introduction, I discussed the idea of intimate relationship in general having a "protective" effect that translates into better odds of patient survival. Indeed, such an effect is one of the great assets of a relationship, but now it appears to be modulated to some extent by the "quality" of the relationship. Since you and your partner are part of one system, if either of you runs into difficulties adjusting to the realities of the illness, those difficulties may affect the other as well as the overall quality of your relationship.
One of the ways that adjustment difficulties weaken marital quality is through conflict, and a large study has affirmed a connection between marital conflict and patient well-being. The Quebec Health Survey studied 7,547 couples living with one or more chronic health problems Patients who reported they had conflict with their partner had a more negative perception of their own mental health and reported higher psychological distress. This would seem to reinforce the idea of a loop between adjustment in either partner and patient distress, and as we know greater patient distress contributes to poorer medical outcomes.
Thus, beyond the general protective effects of being in a relationship, there is a continuum of relationship quality along which you as a couple can find yourselves, and where you are on this may even influence survival in life-threatening conditions. This principle was affirmed in a second study by the same team at the University of Arizona who conducted the earlier study on congestive heart failure. When they followed 189 couples for eight years, marital quality proved to be a significant predictor of patient mortality-to a larger extent than even individual patient factors such as psychological distress, hostility, neuroticism, self-efficacy,optimism, and emotional support.
My point in highlighting these studies is that as a care partner, your self-care clearly has consequences that extend beyond your own inner sense of well-being. Self-care is your path to resiliency, self-efficacy, and emotional well-being, all of which will affect your partner and the quality of the relationship between you.
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Partners in Healing: Simple Ways to Offer Support, Comfort, and Care to a Loved One Facing Illness
William Collinge, PhD, is a researcher, social worker, and consultant in caregiving and complementary therapies who has counseled hundreds of individuals and couples living with cancer and other serious illnesses. He has directed research sponsored by the National Institutes of Health into how partners of the seriously ill can offer symptom relief and comfort through the simple use of touch. For more information visit www.collinge.org.
The post Excerpt from the Book "Partners in Healing: Simple Ways to Offer Support, Comfort, And Care to a Loved One Facing Illness" appeared first on Helpstartshere.org.
