₦airaland Forum

nope, one is enough for ma health, mind and body

gabby, ma lost twin sista

For Fitness, remember the FIT

F~ Frequency: number of exercise sessions per week; at least three to five sessions per week are recommended.

I ~ Intensity: how hard you exercise for example, the degree of exertion while exercising; it is recommended that you exercise at 55 to 90 percent of   you maximum heart rate per minute - known as your target heart rate

T~ Time: duration or length of time that you exercise with your heart rate elevated into your target heart rate zone, the minimum amount is though to be 20-30 minutes per session.


Schedule of Hydration Before, During and After Exercise (SHBDAE)


When to Drink                                         Amount to Drink

2-3 hours before exercise                         About 2-3 cups

Every 15 minutes during exercise              6-12oz
   beginning at the start of exercise

After Exercise                                          2 cups fluid for each pound of body weight lost

NOTE:  these guidelines (SHBDAE) are for exercise lasting less than 1hr. during intense exercise lasting more than 1hr, the consumption of approximately 1 liter of sport drink per hour containing 4-8 percent carbohydrate per liter is recommended to maintain oxidation of carbohydrates and delay fatigue.

na lie, they r just deceiving you

thats just too nice

[quote author=na2day? link=topic=143396.msg3910256#msg3910256 date=1243038997]na 2 day?[/quote]no na yesteryear

[size=2pt]btw am nt a den fan oo, jst liked how they kicked mavs azz [/size]

[size=1pt]am a laker gurl [/size]

MODEL/ACTIVITY

**General physical (or leisure) activity

Example:

~ Walking (3-4 mph)
~  Gardening
~  Golfing (no cart)
~ Active play (volleyball, basketball, softball, ping pong etc)

Duration/Frequency

Accumulate at least 60 minutes of moderate physical activity on most days of the week while not exceeding caloric intake requirement.

Benefits

Improves overall health; helps manage body weight and prevent gradual unhealthy weight gain in adulthood

** Cardiovascular (or aerobic exercise)

Examples

~ Jogging ~ roller skating ~ cross country skiing
~Tennis
~Biking ~ speed skating ~ bench stepping
~ fast Walking (4-5 mph)
~Swimming ~ running
~Rowing
~Dancing ~ rope jumping
~Stair climbing
~ treadmill walking or running ~ bicycling

Duration/ Frequency


20+ minutes of sustained aerobic activity 3 to 5 minutes per week

Benefits

Helps lower blood pressure and cholesterol levels and reduce risk for heart disease, diabetes, obesity, and certain types of cancer

** Resistance (strength) training


Examples

~ Lifting weights
~push-ups
~sit-ups
~pull-ups
~chair stands

Duration/Frequency

20-45 mintues per session, 2 to 3 nonconsecutive days per week (eight or more exercise, 1-3 sets, 10-15 reps)

Benefits

Maintains muscle mass and strenght; promotes strong bones reduces risk and symptoms of arthritis; improves glycemic control

** Stretching

Examples

~ Standing or Seated toe touch
~ overhead reach
~yoga

Duration/Frequency

Hold each positioned stretch for 20-30second; do on most; preferably all, days of the week

Benefits

Reduces risk for injuries and falls; maintains and increases muscle and joint flexibility


Benefits of regular activity

~ better health
~improved fitness
~better posture and balance
~better self esteem
~weight control
~stronger muscles and bones
~feeling more energetic
~relaxation and reduced stress
~continued independent living later in life
~improved sleep
~enhanced immunity
~lowered risk of diabetes
~" " " " " " " " high blood pressure
~ increased quality of life
~ lowered risk of certain cancers
~ less stress and anxiety

Health Risks of inactivity


Cardiovascular diseases
   
      ~ Coronary artery diseases
      ~ congestive heart failure
       ~ hypertension
       ~ Stroke
        ~ peripheral artery disease

Metabolic Dieases

~ type 2 dibates
~ obesity
~ low levels of HDL cholestrol ( which is the good type)
~ high levels of LDL cholestrol ( the bad type) and total cholesterol
~  gallbladder diseases

Cancers

~ Breast cancer ( exercise lowers your risk)
~ colon cancer
~ prostate cancer
~ pancreatic cancer ( very deadly)
~ melanoma

( when you are physically fit, your body has a better and higher chance of fighting diseases)
Pulmonary Diseases

~ Asthma

Immune Dysfunction

~ susceptibility to viral infections

Musclosketal disorders


~ Osteoporosis
~ Physical frailty

Neurological disorder

~ cognitive dysfunctions

So get your butt up and exercise~ IF YOU LOVE YOUR LIFE BETTER TAKE GOOD CARE OF YOUR HEALTH.

*dunno*

2.

Eat less of milk,chesse and nuts,Eggs especially when you are 25 yearss and above.

while you have some nice tips up there, i wondering the reason why you said one should eat less of milk? seriously?

Milk and dairy products are providers of calcium, phosphorous, magnesium and protein which are all essential for healthy bone growth and development. so why would suggest a person eat less of it? milk has so many nutritional benefits that is needed in the body for overall health.

cheese has nutritional and health benefits,

Nuts are one of the best plant sources of protein. They are rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium. Nuts are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 - the good fats) which have all been shown to lower LDL cholesterol. nuts have contain insoluble fiber which is another dietary component that protects us from coronary disease.

eggs are also good for the overall health. Eggs have a high nutritional value, an excellent quality of protein though one needs to keep in check with other foods they eat that contains high cholesterol.

[quote author=na2day? link=topic=143396.msg3910035#msg3910035 date=1243034344]just watch and see [/quote]watch and see wetin?

abeg jor come and join ma team

coz we r going to kick some azz

i spend really much, my hair needs lot of care. so it cost much

beauty is very subjective however i do think she is beautiful

[quote author=na2day? link=topic=143396.msg3909417#msg3909417 date=1243023485]u better be scared. the none obvious call nko? an apology wasn't good enough[/quote]it's too late already. the deed is done

scared of wot ke?

Mad, this is really a hard one i must admit. Adoption is a subtle issue.

one of my relative adopted a boy and a girl that their moms abandoned, (they weren't related though) and she raising them up, they are now in their tweens and they call her mom and she really spoils those kids. however, one day the boy came home crying and he went and told the mom how one woman was telling him and his sister to "go and find out where they were picked up from" as if they were garbage dumped on the side of the road. and this wasn't the first time this has happened, so he wanted to know exactly why that lady keep telling them that.

all she could do at that moment was only to console them and trying diverting away from the issue, telling how them not to mind her blah blah. though inside she was uncomfortable with it and telling those kids at age wasn't right cox they wouldn't comprehend what in the hell she was blahing knowing how they have from little kids called her mom. till now, she is yet to tell them, though they are still growing i think she is waiting for the right time to really tell them about this in a way they will fully understand and be able to reason with her.

telling any child they were adopted is hard both for the child and the parents too. there are stereotypes people tend to associate with "adoption", so many a times parents are a little hesitant about letting the cat out of the box, which is very understandable.  

Personally, i think the days of hiding the truth about adoption are now history. it is better you use your mouth and kindly explain to them about how they came to be than for them to eventually find out from their friends, or other people cause honestly, those people will make fun of it, and oftentimes in a very harsh tone, which isnt a pretty picture cause then if you have a lot to explain and the trust issue between both of you might be weaken cause the child might not understand the reasons you didn't tell him/her early so as to be ready for any flare up.

telling them when they are young i think is better cause they will tend to adjust better to it than telling them when they are older which they may see as a betrayal. gradually introduce the concept of being "adopted" as being very special. whenever you decide to tell him/her that he/her was so special, that why you chose him/her to be your child. and that you love them so very much. use gentle and simple words that wouldn't complicate or confuse things. There’s no easy way to have the conversation or guarantees on how your child will react. The only way to prepare is to build an open and honest relationship with your adopted child and to confront the subject directly.

whatever decision you use to embark on please always remember to put the interest of the child as a priority.  the secret wouldn't be held for a long time before it is eventually known one way or the other. It is important to establish a bond of trust and honesty with your child.

[quote author=na2day? link=topic=143396.msg3909353#msg3909353 date=1243022346]thanks to the refs u won but dont worry, i have a surprise 4 ya [/quote]LOL should i be scared?

ofcuz it is easy to blame the refs when the so called "mavs" culdnt pass the ball

it was never meant to be a MUST but in today's society when people see single a person they tend to stereotype them. it is either you are gay, selfish, or out of luck with guys etc. however they fail to realize that not everyone likes to be tied down with one person for the rest of their miserable lives. sadly enough, all these stigma tend to be towards women most

though not always true or the case every time however, i guess some gals like their dads better cuz they are usually the ones who spoils them "daddys gurl" some dads dnt usually question every spending their daughters do unlike some moms. so some gals prefer that kinda lifestyles. some dads give easily while some moms likes to ask for every details of the spending and sometimes you have to do sometimes b4 u get sometimes

it is necessary at least to know how to boil white rice

[quote author=na2day? link=topic=143396.msg3858076#msg3858076 date=1242145822]thatz bcoz u dont know the MAVS in us [/quote]aww . . hope u r still mourning the loss your "mavs"

shouldnt u be fishing with them sef

told ya dens were going not beat their azz but kick it

afraid of what exactly?

dnt know what you mean by "encouraging someone to start up a family" however, i do know that before one takes on the huge responsibility of starting their own family, they have to be financially, and emotionally responsible for the bumps ahead. There has to be a good communication and planing between the parties involved, cant just wake up one morning and decide to start a family (though some still do and learn the hard way). plan how many kids you both want to have, who will be doing what etc. just like starting up and building a strong business, starting up a family requires good planning, communication skills and patience etc. sometimes very hard to build and maintain but not impossible

yes i can

nigerians have a fathers day, so do americans who where is the cheating again

michelin89:
Westerners are not gods and if they behave stupidly they can be called stupid.

i know they are not gods. i ask him that question cuz of the way he pointed fingers at nigerians knowing fully well that there are not the only ppl who spanks their children.

you really wish gabby!

that wasn't meanness, that is another method of being nice

better luck next time

those designs are very nice!

for those that do braids, do you shampoo your braids?