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The hazards of tobacco use have been well documented. Smoking and smokeless tobacco both present numerous health risks. The statistics are alarming and have in part played a role in the gradual reduction of the number of people using tobacco products. However, more than 400,000 people in the United States still die every year due to smoking. Smoking is especially dangerous to those with:
On average, people who smoke die 5-8 years earlier than those who don't. Other key statistics caused by smoking are:  Well, okay it's a no-brainer; smoking and tobacco use is not conducive to good health. If someone wants to quit, the first step is to make the decision to quit. How should one approach quitting? Step 1 : Get ReadyLearning new skills and behaviors involves change of routine, distracting oneself, and reduction of stress which all can be achieved by using an intelligent wellness program combining diet and exercise. Why not replace an unhealthy lifestyle with a healthy one?
Triangle side one is low impact cardiovascular training; this has many known benefits: What are some basic forms of low impact "cardio" training? The second side of the triangle is achieved by implementing a low impact resistance training program. You can realize major health benefits as well as body transformation. What is resistance training? Free weights, weight machines, isometrics, push-ups, sit-ups, pull-ups, bow flex or a combination of the above are all forms of resistance training. My recommendation for beginners is to start a basic full body circuit training routine using high reps (10-15) per set on machines. Two to five days a week is the suggested rapidity of training. The benefits of resistance training are:
 Remember: the key to having success with resistance training is a sound complete array of exercises working the entire body combined with discipline in the regularity of training.
The final phase of the triangle is perhaps the hardest to follow. A dietary lifestyle controlling insulin through maintaining stable blood sugar has many health benefits for even non-diabetics. This is achieved with a diet comprised of adequate protein with any additional fat being monounsaturated combined with primarily low glycemic index carbohydrates.
 Remember it is the synergy of the three sides which makes the triangle work. Implementing the synergy of the three sides of the triangle definitely will have beneficial health benefits. Primarily women and some men often comment that fear of weight gain prevents them from quitting smoking successfully. Their concerns are not unfounded. There is data that supports their fears. Some research indicates nicotine may be an appetite suppressant. There is other data that suggests that smoking affects energy expenditure. However, why tolerate the health risks, expense, smell and cosmetic liabilities of smoking when the synergy of the triangle can dramatically and positively enhance your health and appearance? 
© 2004, Steve Courson. All rights Reserved.
Click to go back to Steve Courson's 2004 Newsletters
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USING DIET & EXERCISE TO COMBAT NICOTINE
The best way to facilitate these changes is to employ the principles of the Health, Fitness & Youthful Aging Triangle. The triangle combines low impact cardiovascular training with low impact resistance training with a nutritional lifestyle predicated on insulin control combined with select nutritional supplementation.
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