stay fit and fabulous

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Your Health Stay fit and fabulous Women who do muscle-strengthening exercises like lifting weights will end up with bulky muscles. Women do not have the level of hormones (testoster- one), unlike the men, which are necessary to create bulky muscles. Strength training for women improves general strength, bone health and helps to tone and ?rm the body. Let us unravel some of the myths about exercise and food so that you are on the right track in your quest for better fitness and health. Stay Fit Dr Tan May Ling Health Enrichment Centre Tan Tock Seng Hospital Article contributed by: and Fabulous Know the facts about exercise and food to help you stay on top of your health. According to the latest National Health Survey 2010 1 , one in 10 Singaporeans is over- weight. Not only that, the number of overweight Singaporeans has jumped by more than 50 per cent in six years. 1 Source: The Health Promotion Board, 2010 I can lose weight by using vibrating machines. In order to lose weight effectively, it is recommended that you do 150 to 300 min- utes of aerobics exercise per week. Spot reduction exer- cise using vibrating machines only strengthens the underly- ing muscle, but has no effect on weight loss. No Pain, No Gain. Exercising to the point of pain increases the risk of injury. While you may have some degree of soreness a day or two after working out, experiencing pain is actually your body's way of telling you that there is something wrong. Skipping meals or taking meal replacements can help me lose weight. When we skip meals, our bodies think that we are in starvation mode and we often end up over-eating at the next meal. It is better to eat smaller, more frequent healthy meals and snacks to keep your blood sugar well balanced. Check out the Health Promotion Board’ s website for simple ways to keep a healthy weight. Give up dessert. You can still keep ?t and healthy without passing up on desserts. There are healthier choices of desserts like oat- meal cookies and yogurt in place of ice cream or cakes. For that matter, it will not kill you to have the occasional “sinful” dessert if you so wish to. Let it be a treat. If not, depriving yourself completely of desserts may result in you eating more. “Cholesterol-free” means “fat-free”. “Cholesterol-free” refers to foods that contain no cho- lesterol. Cholesterol is made by the body from the fats in animal-based foods such as meat, dairy and eggs. However, food which does not contain cholesterol may contain other types of fat. 104

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Page 1: Stay Fit and Fabulous

Your HealthStay fit and fabulous

Women who do muscle-strengthening exercises like lifting weights will end up with bulky muscles.

Women do not have the level of hormones (testoster-one), unlike the men, which are necessary to create bulky muscles. Strength training for women improves general strength, bone health and helps to tone and ? rm the body.

Let us unravel some of the myths about exercise and food so that you are on the right track in your quest for better fitness and health.

Stay Fit

Dr Tan May LingHealth Enrichment CentreTan Tock Seng Hospital

Article contributed by:

and Fabulous

Know the facts about exercise and food to help you stay on top of your health.

According to the latest National Health Survey 20101, one in 10 Singaporeans is over-weight. Not only that, the number of overweight Singaporeans has jumped by more than 50 per cent in six years.1Source: The Health Promotion Board, 2010

I can lose weight by using vibrating machines.

In order to lose weight effectively, it is recommended that you do 150 to 300 min-utes of aerobics exercise per week. Spot reduction exer-cise using vibrating machines only strengthens the underly-ing muscle, but has no effect on weight loss.

No Pain, No Gain.Exercising to the point

of pain increases the risk of injury. While you may have some degree of soreness a day or two after working out, experiencing pain is actually your body's way of telling you that there is something wrong.

Skipping meals or taking meal replacements can help me lose weight.

When we skip meals, our bodies think that we are in starvation mode and we often end up over-eating at the next meal. It is better to eat smaller, more frequent healthy meals and snacks to keep your blood sugar well balanced. Check out the Health Promotion Board’s website for simple ways to keep a healthy weight.

Give up dessert.You can still keep ? t and

healthy without passing up on desserts. There are healthier choices of desserts like oat-meal cookies and yogurt in

place of ice cream or cakes. For that matter, it will not kill you to have the occasional “sinful” dessert if you so wish to. Let it be a treat. If not, depriving yourself completely of desserts may result in you eating more.

“Cholesterol-free” means “fat-free”.

“Cholesterol-free” refers to foods that contain no cho-lesterol. Cholesterol is made by the body from the fats in animal-based foods such as meat, dairy and eggs. However, food which does not contain cholesterol may contain other types of fat.

104