Tuesday, April 06, 2004 - Volume 2 Issue 7
Colin Evans, Editor (mailto:
)
In this issue
- From the Editor
- Featured Health Article - The 'Fat-Burning Zone' Myth - By Greg Landry
- Featured Success Article - Why Get Rich When You Can Be Wealthy? - By Chris Widener
- Featured Online Marketing Article - Is Norton Internet Security Blocking Legitimate Links? - by Jim Edwards
- Motivational Quotes
- Take A Break - Flying Solo...
- Tell Me what You Think
From the Editor - Colin Evans
Hi Everyone 
Welcome to this edition of Cols-A-To-Z.
I must appologise for not publishing this issue last week when it
was due, but I'm on my way to the UK...
Actually I'm staying with my parents for a couple of weeks before
I leave for the UK (next Wednesday).
My Dad has bought my treadmill and was asking about fitness,
heart rates and burning calories, so guess what this weeks health
article is about...
I'm going to miss that treadmill. I've been using it to burn over
600 calories a day and I've lost a minimum of one kilogram in
weight each week.
I've had to "bin" all my new clothes because they got too big for
me!
But I was delighted when I tried on my old jeans and they fitted
perfectly
In case you're wondering, running on the road doesn't interest me
in the slightest. I have this hang up about being miles from home
and then getting tired of running.
When you get tired of running on a treadmill, you turn it off and
go do something else.
Until the next time...
Featured Health Article - The 'Fat-Burning Zone' Myth - By Greg Landry
You've probably heard it, "you have to exercise at a lower
intensity to burn more fat.. to get in the "fat-burning zone."
Guess what, it's a myth!
Here's how it got started. Your body is always "burning" a mixture
of carbohydrates and fat for fuel. This mixture tends to contain a
little more fat during lower intensity exercise. Somebody took
this to mean that a lower intensity workout was best for losing
weight...not so!
- It all comes from the same "pot". It doesn't matter if you're
burning a little more fat or a little more carbohydrate at any
particular time in your fuel mix. It all comes from the same
calorie pool. The bottom line is, how many calories are you
burning?
- Moderate intensity exercise actually burns more calories in a
given time period. For example, you may burn 200 calories during
a 30 minute low intensity exercise session and 300 calories during
a 30 minute moderate intensity exercise session. Bottom line...
burning more calories is better for weight loss.
- Moderate intensity exercise increases your basal metabolic rate
(BMR) more than lower intensity exercise. This means that you'll
burn more calories 24 hours-a-day.
- Here's the one I like! Moderate intensity exercise gives you a
better "high"! You know, the "exercise high" you get when your
body releases endorphins and adrenaline. This can really elevate
your mood and is great for people who are depressed.
So, how can you know how intense your exercise is? Your heart rate
is your body's "speedometer" and an excellent gauge of exercise
intensity.
Here's how to calculate your target heart rate range for moderate
to high intensity exercise:
The most accurate way to determine what your heart rate range
should be while your exercising, is to use the Karvonen equation:
First, determine your theoretical max heart rate (Max HR) by
subtracting your age from 220.
Next, determine your resting heart rate (Rest HR) by measuring it
first thing in the morning in a seated, resting position.
Then, determine the lower end and upper end of your target heart
rate range:
(Max HR - Rest HR) X .50 + Rest HR = lower end
(Max HR - Rest HR) X .80 + Rest HR = upper end
For example, if you are 40 years old with a resting heart rate of
60:
Lower end of range
220 - 40 = 180 = (Max HR)
(180 - 60) X .5 + 60 = lower end of range
120 X .5 + 60 = lower end of range
60 + 60 = 120
Upper end of range
220 - 40 = 180 = (Max HR)
(180 - 60) X .8 + 60 = upper end of range
120 X .8 + 60 = upper end of range
96 + 60 = 156
So, in this example, your "aerobic training zone" or "target heart
rate range" would be 120 to 156 beats per minute. That means that
for the majority of your exercise session, your goal should be to
maintain your heart rate within that range. If you are just
starting your exercise program, you should be at the lower end of
the range. As you become more conditioned, you can move up in the
range.
This will help you to get the most benefit from the exercise you
do.
Get movin'!
Note: Be sure to check with your doctor before starting or making
changes to your exercise program.
Author and exercise physiologist, Greg Landry, offers free weight
loss and fitness success stories, articles, programs, and his
"Fast & Healthy Weight Loss" newsletter at his site:
http://www.Landry.com
copyright 2004 by Greg Landry, M.S
Featured Success Article - Why Get Rich When You Can Be Wealthy? - By Chris Widener
"Any fool can get rich, the wise get wealthy." Chris Widener
Getting rich is the main goal for a lot of people. That is
unfortunate however, because there is something so much greater
than simply the accumulation of money. Now don't get me wrong -
I am not saying people shouldn't have large sums of money. In
fact, I believe greatly in the power of money for good when in
the hands of the right people. I think money is simply a tool
that people can use to do great things - or bad things.
What is unfortunate is that so many people give up so much else
in life in order to get those large sums of money. First of all,
let me explain my quote about rich fools. Just turn on the TV or
read a popular magazine and you will find lots of rich fools. You
will see people with tons of money but who have no happiness, have
drug problems and who leave behind them a string of broken
relationships. These people are rich, not wealthy.
Rich people are people with lots of money. Wealthy people are
people who are rich in life. This would include financial
stability and freedom, but goes deeper into spiritual health,
emotional and relational health, and of course physical health.
I think getting rich is easy. It is simply a discipline that
anyone can do if they so choose. There are many examples of people
who have made very little money who have left vast fortunes. Spend
less than you earn, save more than you spend. Put what you spend
into an interest bearing investment. Do this over a long period of
time and you will get rich.
Wealthy? That is something altogether different. I have found that
in most cases you must give up some wealth to get the riches. I
know many rich people and very few of them are people who I would
call wealthy. Most of them sacrificed their families, their health
or their relationships as they pursued the accumulation of riches.
The fact is that it takes time to make money. And every moment of
time you spend in the pursuit of money is a moment of time taken
from something else that would make you wealthy in life.
So let me ask you: Are you on the fast track toward riches? Or are
you on the long-track toward true wealth?
Are you being wise with your finances so as to secure long-term
financial stability and independence? I hope so, because that is
certainly a part of being wealthy.
Are you investing in those closest to you? I hope so! The fact is
that when you lay on your deathbed, it won't matter how much money
you have. The grim reaper doesn't need any more money and so he
can't be bought with yours! The only thing that will matter are
those faces that surround you, the looks of love they give you,
and the memories you have of good times spent with them.
Are you taking good care of yourself physically? I hope so because
if you don't, you won't get the mileage out of it that you were
intended too! Physical health is part of being wealthy!
Are you taking care of your spiritual life? I hope so because I
don't think there are any more important questions we can answer
than those whose answers will play themselves out for eternity. In
my mind, spiritual questions make all the others seem like child's
play. Are you taking good care of yourself emotionally? I hope so
because it is your internal state that will give you the energy
you are looking for to live long and the peace to enjoy that life
of yours.
All in all, I have decided that I don't want to stoop to being
rich. That is too low of a goal for me. I want to be wealthy -
financially yes, but not to the exclusion of my body, soul and
spirit. Not to the exclusion of deep and meaningful relationships
with my friends and family. How about you? Will you be rich or
wealthy?
Chris Widener is a popular speaker and writer as well as the President of Made
for Success and Extraordinary Leaders, two companies helping individuals and
organizations turn their potential into performance, succeed in every area of their
lives and achieve their dreams.
Join subscribers in over 100 countries around the
world! Get Chris' FREE weekly Made for Success E-zine by sending a blank email
to
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Get his FREE daily SuccessQuote™ with action point
by sending a blank email to
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Get his FREE monthly
Extraordinary Leaders E-zine, one of the world's most widely distributed leadership
newsletters, by sending a blank email to
or visit his
websites at
http://www.madeforsuccess.com
and http://www.extraordinaryleaders.com
Copyright 2002-2004 Made for Success. Used by permission. All rights reserved worldwide.
Featured Online Marketing Article - Is Norton Internet Security Blocking Legitimate Links? - by Jim Edwards
I'm the first one to admit we need to curb the unbridled spam,
pop-up windows, banner ads and overall aggressive advertising
currently going unchecked online.
Like everyone, I find it extremely frustrating to land on a
website only to get bombarded with distractions that make it
extremely difficult to determine if the website contains what I
need.
However, the solution offered by Norton Internet Security 2004
may represent a bigger problem than it solves.
Ad blockers and pop-up blockers, like the one built into Norton
Internet Security 2004 (NIS 2004), are designed to block
advertising.
"Ads" appear defined as banners, pop-ups, and links with a
commercial intent.
When turned on, these blockers literally modify web pages you
visit which contain code meeting certain criteria. In other words,
they chop out parts of the html pages before you ever even get a
chance to see them in your web browser - and that's where things
get sticky.
You see, NIS 2004 comes preloaded to decide what is and what is
not advertising, even to the point where they block entire domains,
such as qksrv.net, one of the largest affiliate networks in the
world (also known as Commission Junction).
It also blocks Google Ad Sense content on individual websites.
In fact, any link containing one of hundreds of other variables
defined by NIS 2004 will invoke automatic censorship of that
website's content.
Now you may ask why this matters. Isn't it a good thing to block
advertising?
Well, I must insist the answer is "no" for several reasons:
First, on my copy of NIS 2004 ad blocking came in the default
"on" position.
That means users will experience content blocking without their
express consent.
Someone else determines what is and what is not classified as
advertising.
Ever searched online for hours trying to find a particular
product, gift, service, or solution to a problem?
Now imagine that you'll never find it because anywhere you might
see a link for it automatically gets deleted from every web page
before you view it.
Second, on a personal level, do you really want someone else
deciding if a link, banner, flash object or other piece of content
is appropriate for you to view or not?
(I'm not talking about pornography or socially unacceptable
material - that's a different debate.)
What's next after "ads?"
Will "ad blocker" software turn into "content blocker" software
and start censoring various articles, web pages, and even entire
domains because they contain certain words someone else labeled
inappropriate?
Do you want someone else thinking for you?
Third, if you operate a responsible, customer-oriented, focused
website built around a central theme, how do you feel about a
third-party software blocking some or all of your money-making
content... especially after you've worked so hard to attract
targeted visitors to your site?
Now, I'm not saying ad blockers are wrong. I'll also state for
the record that I LOVE Norton's products and have used them for
years. If someone wants to block advertising when they surf,
that's their right.
However, where I see a real problem is with the scope of the
blocking and the fact that, at least on my copy of NIS 2004, ad
blocking came in the default "on" position.
This creates circumstances where it's likely the user doesn't
know how content is getting modified before they see it, and it
sets a very bad precedent for things to come.
Jim Edwards is a syndicated newspaper columnist and the co-author of an amazing new ebook that will teach you how to use fr-e articles to quickly drive thousands of targeted visitors to your website or affiliate links...
Need MORE TRAFFIC to your website or affiliate links?
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Motivational Quotes
Other people's opinion of you does not have to become your
reality.
- Les Brown
Life is not a 'brief candle'. It is a splendid torch that I want
to make burn as brightly as possible before handing it on to
future generations.
- Bernard Shaw
Take A Break - Flying Solo...
A young and foolish pilot wanted to sound cool and show who was
boss on the aviation frequencies.
So, on his first approach to an airfield during the nighttime,
instead of making any official requests to the tower, he said:
"Guess who?"
The controller switched the field lights off and replied:
"Guess where?"
Tell Me What You Think
I would love to hear what you think of this issue of the "Cols-A-To-Z" Newsletter.
And of course, if you have any suggestions for upcoming issues that you'd like to
share with me, please send those, too!
Just e-mail me at:
To subscribe to my "Cols-A-To-Z" Newsletter, go to the following URL:
http://www.cols-a-to-z.com/join.html
Written by Colin Evans
Editor, Cols-A-To-Z.com
7 Kinross Road
Hillside
Bulawayo
Zimbabwe
+263 9 246210
© copyright 2004 Cols-A-To-Z.com
