Diet and exercise

If your goal is to lose weight, there are two main factors that you should keep in mind, diet and exercise. Diet and exercise are the two best ways to lose weight, get in shape and live a healthy lifestyle. If you would like to shed some pounds here are some tips on how diet and exercise can help. If your goal is to lose weight and build muscle, you need both diet and exercise. The good news is that both diet and exercise are extremely effective at losing the weight fast and toning your body. With a diet and exercise plan you can usually lose about 10 pounds a month while shaping up your body and building muscle tone. If your goal is to lose 15 or even 20 pounds with both diet and exercise you can accomplish these goals in a very short time usually only 8 weeks.

There are lots of diets being offered, but health professionals have stated time and time again that the best types of diets are those that incorporate all types of foods such as grains, lean meats, fruits, vegetable and some oils from time to time. An exercise program is also easy to start. You don’t need any fancy equipment such as a home gym or to sign up for a contract, just start walking for 30 minutes to 1 hour each day. If you are looking to shed the pounds and get your body into shape, take a look at diet and exercise.

How exercise affects your cholesterol levels

Everyone already knows that exercise is an important part of a healthy lifestyle even if certain people choose not to exercise at all. The fact that only around 10% of American adults exercise at least three times a week however may indicate that many people are not aware of just how beneficial exercise really can be. Well, consider this fact: An estimated 99.9 million American adults have total blood cholesterol values of 200 mg/dl (milligrams per deciliter) and higher, and of these about 34.5 million American adults have levels of 240 or above. In adults, total cholesterol levels of 240 mg/dl or higher are considered high risk. Levels from 200 to 239 mg/dl are considered borderline-high risk. So then, what does this have to do with supporting a case to make exercise a priority? I mean how can exercise help with cholesterol levels anyway? Isn’t high cholesterol only controllable by diet and medication? Let’s review the following: In a study reported in the “Journal of the American Medical Association” in 1989, 13,000 men and women were studied for eight years. Risk factors for death from all diseases were studied and this was the conclusion: The data showed that an unfit man could reduce his risk of death from all diseases by some 37% and an unfit woman could reduce her risk by around 48%. The summary was that exercise not only lowered cholesterol levels significantly but also lowered the risk of death from heart disease as well as from all diseases. Another study conducted by the “Centers for Disease Control” in 1989 concluded that people who do not exercise have twice the risk of developing heart disease than those who do exercise. One study done at the University of California showed that married men aged 35 to 65 who started a regular exercise program had more sexual intercourse with their wives and had more orgasms than those who did not exercise. (If that’s not a good enough reason to don those jogging shorts and weight lifting gloves, I don’t know what is!) Cholesterol is just another type of fat in your body. Since exercise helps to burn up fat in your body, this fat is also burned up as well during exercise. As a result of this, your cholesterol levels are reduced through exercise. But what kind of exercise is best for this? The long and short answer is; any kind of exercise! Even walking regularly has been shown to reduce cholesterol levels. Of course limiting your intake of fatty cuts of meat and sticking to low-fat or even better, fat-free dairy products helps too. Also, eating plenty of fruits and vegetables, particularly high fiber ones, coupled with a moderate exercise program will surly help you win the battle against high cholesterol.

Steps to avoiding gym rage

Many of us go through this at our local gym or fitness centre on a regular basis, we become increasingly frustrated as a group of trainees chat away their experiences of the day on a bench or on at a piece of equipment for fifteen minutes while you are waiting to use it. Or someone is standing directly in front of the barbell rack doing tiny lateral raises when you want to get at the really big weights. Or casuals using equipment favoured by the regulars and often looked at like pieces of personal furniture for their own use. All this builds up stress especially between the months of January and April when the newcomers hit the gyms and fitness centres in an attempt to lose the weight gained over the Christmas and New Year period. In trying to realise their New Years resolutions they overcrowd the aerobics area and take over the weight room leaving weights lying around and causing queues for equipment. Regulars of the gym experience these problems and tempers start to flare in a phenomenon becoming known as "Gym Rage" During this testing time, all gym-goers, both new and experienced and the employees of the fitness clubs know that the newcomers usually only last until April and after that their good intentions run out. To help you through this stressful time have a look at and follow some of the hints below:  Stand at the back of the aerobics class when you first start, as you will usually find the hard-core regulars will be down the front.  Their are no rules that govern how many members a gym can sign up, causing some fitness centres to become overcrowded with everybody wanting to use them in the morning and afternoon on their way to and from work. So try to plan your visit to the gym a little earlier than usual or later in the day or evening. There is only one effective way to beat the January to April rush and that is to workout out late at night after 7.00pm  Talking on your cell phone whilst you are working out, this will tie up a machine or piece of equipment for a long time causing problems. It’s recommended that you turn off your cell phone whilst at the gym.  Don't hog the machines; try not to go over the time limits set on the particular machine you are using. If there is a time limit please stick to it. The thing that annoys most people is the way people sit on a machine knocking out set after set. By performing one set to muscular failure and moving on will free up the machines for use by the next person.  Wipe the machines down after use, try not to leave your sweat on the piece of equipment you have just used, use a towel to separate yourself from the machine while you make use of it and wipe it down thoroughly after use.  Don't drop the weights onto the ground and don’t clang them loudly as this is very off-putting to the other members. Make sure you return the weights to there correct place on the racks when you're finished with them even though you might have found them lying on the floor.  One thing you don't want to do is constantly ask people if they've finished using a machine when they're obviously still exercising on it. If anything the trainee will try to sit on it longer just to annoy you. Be patient; don't interrupt them while they are lifting, wait until they finish their set first.  A gym isn't a social club don’t stand around in large groups chatting especially if you have a machine in use, do your talking in the locker room or at reception.  Don’t leave your towel or other personal items lying around on a bench or piece of equipment if you are not using it. Leave your training space as clean as the way you found it. If the equipment is unattended for more than five minutes go ahead and use it, but be prepared to share also, let people work in with you if the difference in weight is not too large. Leave enough space around you so that other people can approach the weight rack and get the equipment they need.  Don’t scream when you are going for that personal best lift, remember that the others around you are concentrating on their own work out to and don't need to hear you screaming out for attention. Exhaling loudly as you contract the muscles during your set is fine.  Don’t hog the water fountain, only take a few mouthfuls of water and then move away, don’t fill up your huge water bottle with cold water and leave warm drinking water for the rest of the members.  Follow the gyms code of conduct usually seen on the walls of the gym or fitness centre, if trainees are not following the code report it to management don’t take it into your own hands.

Cardio exercise

Cardio Exercise Everyone has wondered at some point in time which cardio exercise is better. To put it in simple terms, both low and high intensity exercises will help you to burn off body fat. The question here is which is the most effective to burn off more body fat. When scientists first discovered that during intensive exercises, your body burns glycogen, which is a form of stored carbohydrates that are stored in your liver and muscles for energy. During low intensity exercises, your body will burn a lot of fat. If your wondering whether or not it works, the answer is no because there are so many obese people still around. Even though they are working out with low intensity routines, it still makes you wonder how it can be. The scientists were right when they said the human body burns more body fat during low intensity exercises like walking or swimming. During a high intensity exercise such as running, the body will burn a lot more calories. Even if some of the calories burnt are from glycogen, there are still many fat calories burned as well. To put the icing on the cake, when your store of glycogen gets low, the carbohydrates from your food you eat will later get converted into glycogen to fill up the store and won't be converted to body fat when they are left unused for energy. High intensity cardio exercise will juice up your metabolism even after you have completed your workout. What this means, is that your body will continue to burn body fat hours after you have left the gym. This effect is nearly non existent in low intensity cardio or aerobic workout. Accumulatively, your body will burn up more and more calories during and after you have finished a high intensity cardio exercise that it will with low intensity. You can inject high intensity exercises into your cardio workout by introducing some interval training. You can walk for 5 minutes or so, then break into some jogging for another 5 minutes or so. Then, walk briskly again until you have caught your breath and then sprint for a minute before you walk again. From this point, simply alternate your running and walking for the next 15 minutes until you are finished. One of the best things about cardio is the more you do it, the more energy you'll have. Cardio will help you to burn calories, although its more useful for keeping your energy levels high. If you've never tried cardio before, you should give it a shot. If you like to exercise, you'll find cardio the best way to boost your energy and keep in top shape. If you are just starting out, you'll want to go slow and keep your cardio exercise in track - as it is very easy to over exert yourself. (word count 474)

Exercise and your complexion

Exercise And Your Complexion As we all know and hear all the time, exercise can do a body good. It can help you to stay trim, tone muscles, and help to boost energy as well. What you probably don't know, is the fact that exercise can actually help you achieve the complexion that you've always wanted. It's true that regular exercise will nourish the skin all over the body with fresh blood, oxygen, and nutrients. As well, the increased blood flow and circulation that come with working out will help to draw toxins out of the body and improve the condition of all your vital organs, including the epidermis. A lot of people think that sweat can trigger acne flare ups. The fact is, sweating is great for any type of congested skin, as it helps promote the flushing of impurities from the epidermal layer and will clean out the pores. As well, vigorous exercise can actually correct the hormonal imbalances that can trigger blemishes, therefore reducing the likelihood of outbreaks. Any physical routine that you like to do, such as yoga, running, biking, spinning, pilates, boxing, and such, will help to lessen the stress that you encounter on a daily basis and help to prevent stress related acne. Keep in mind that exercise may not be a miracle cure for everything, as you may still experience breakouts from time to time although your acne will certainly be less severe and last for a much shorter time frame. Exercise is also great for other skin conditions that may or may not have to do with the presence of acne. Your skin losing its elasticity or becoming thin and less resilient is something that we all encounter. This is a common problem for may of us as we get older. As we all get older, we start to lose collagen, which will make us look tired. As many of us don't know, physical activity can actually help to promote the growth of collagen in your skin cells, which will plump up your facial skin and make you look younger and more vibrant. If you are worried about wrinkles, you should consider relaxation that comes after you exercise. This has the effect of making your muscles, facial muscles included, soften up. What this means, is that your lines will appear less pronounced, helping to contribute to the youthful look that you are trying to achieve. With exercise you can achieve a smaller waist, better muscle tone, softer skin, fewer blemishes, and an overall younger, more fresher look. If you've wanted to add or change to your complexion, you shouldn't hesitate to exercise. Exercise will help you feel more alive as well as improve your body. All you need to do is take a little bit of time out of your schedule to exercise - its as simple as that. (word count 472)

Discover this fascinating wellspring of health and energy

Does this sound familiar to you? After getting through a long day of work, engaging in obligatory social activities and then doing the upkeep on your house or apartment you may feel as if every last second of your time and every last drop of your energy have been spent. By that point, you just want to collapse on the floor, exhausted. Then you wake up and have to do it all over again the next day. Fortunately, there is help. You just need to know about an amazing exercise and self improvement system. This may be the easiest exercise to learn that you have ever seen. You'll feel wonderful and energized afterwards, unlike ordinary workouts. Its called Falun Dafa. I attribute the disappearance of my back pain to Falun Dafa. Another thing I feel that it did for me personally was give me the energy to get things done. You may also be excited to learn that it is something you can implement in your life very easily, without a lot of effort. What you'll want to do is visit Falun Dafa website. You'll want to get the book, Zhuan Falun, and exercise instruction videos. Both are available for free download. You'll want to read the book to gain the full benefits of this self improvement system. Now, you may be thinking that it might not be easy to learn all the ins and outs of these 5 sets of simple, energizing exercises just from a video. You'll find the solution for that on the very same website. There is a volunteer instructor list. Scan it for your city or one near you. The list covers most major cities around the world and even many smaller cities. The best part is that none of these volunteers will accept a penny of your money. They will show you these exercises free of charge and with no strings attached. The reason they will do this is because they have also received amazing results from this practice. For this reason, they are willing to take their own time to show you how to do it at no cost to you. So, what are you waiting for? Go over to that website and get started on what might be the most amazing and beneficial treasure you'll uncover in this lifetime. Discover for yourself an incredible wellspring of health and energy. This article is for information purposes only. It is not meant to prevent, treat or diagnose any health condition or disease. If you have or suspect you have a health problem, and before embarking on any exercise program you should consult your physician.

How can i stay motivated when it comes to home exercise

An exercise workout program is not going to be successful for anyone unless they can stay motivated and focused on their goal. Home exercise can be even more challenging than other types of available exercise because there are not as many factors inside the home to act in an encouraging manner for a person, which might help them to exercise and stay focused. As a result, while many people prefer working out in their own home for comfort reasons, they can find staying motivated in the actuality of this task to be more difficult. Here are some tips to help individuals stay committed to their exercise regiment and their weight-loss or muscle building goals. Music is a great motivator. Sports teams play music in their locker rooms, during half-time shows or other game breaks and/or during events when specific players go up to perform in their games. Music is just as motivating for exercise enthusiasts as it is for professional players and training athletes. Most people prefer pulse-beating music while they exercise, but the favored or preferred music of the individual will most likely be the best music to which that person can work out. Taking your mind off the 'discomfort' of working your muscles and offering some great motivation, music is a great resource for individuals who want to exercise. In many gyms today, individuals can find televisions.

Most people have this amenity in their home as well. Television is another great way to distract the exerciser when they are performing an activity that does not require their immediate and constant attention. Such activities can include working out on an exercise bike, a total home gym apparatus, elliptical machine, stepper and/or the like. It passes the time and allows the individual to take part in a more 'pleasant' activity. At the same time, individuals can utilize the television in another way as well - as a way to play and watch exercise programs. DVDs and VCR cassettes have been designed for exercisers in order to help keep people motivated with a specific exercise program. If you need instruction to stay motivated and with a set timeframe for the program, the television and playable exercise programs can be a great help. Exercising at home does not mean exercising alone.

You can always bring a buddy to your house to exercise. Additional motivation can easily be found in an exercise partner and this is very reassuring to many people who want to stay focused, but who may not want to leave the comfort of their own home. Lastly, consider visualization. It's easy to have a textual goal or a number in your mind. "I would like to lose twenty-five pounds". You might find yourself saying that over and over again in your mind, trying to convince yourself to stay focused. But this number repetition may not be the best thing for you. Instead, find a picture of yourself when you weighed your ideal weight. If you do not have a picture, try to visualize the way that your body would look if you lost that weight.

Having a mental image can help you more than a simple number-filled phrase might.

Exercise away joint and arthritis pain

With the prevalence of arthritis projected to increase by more than 50 percent in the next 25 years, experts are urging Americans to get moving. Doing so could prevent or control joint pain and arthritis. Arthritis is the nation's leading cause of disability, affecting 66 million Americans. It strikes people of all ages, including 300,000 children. For the one in three Americans with arthritis, the pain and inflammation associated with this chronic condition can limit everyday activities such as walking, dressing and even bathing. It also comes with a stiff price tag, costing the U. S. $86.2 billion annually in direct medical costs and indirect medical costs, such as losses in productivity. Controlling Pain According to the Arthritis Foundation, practicing healthy behaviors now, such as increasing physical activity and maintaining an ideal weight, can help prevent or reduce joint pain and arthritis later in life. "Walking is a great example of a simple activity we can do to promote health," said Dr. Patience White, chief public health officer of the Arthritis Foundation. "A 30-minute walk most days of the week, or even three 10-minute walks, reduces joint pain and stiffness, builds muscles around the joints, increases flexibility and endurance and improves overall health." Dr. White adds that physical activity also promotes weight loss. For people above their ideal weight, losing as little as 11 pounds can decrease the risk of osteoarthritis or slow its progression. Step In the Right Direction To encourage individuals and families to get moving, the Arthritis Foundation will host Arthritis Walk events at more than 400 communities nationwide. The Arthritis Foundation event, presented by the Aleve® brand, entails teams walking one - and three-mile courses on behalf of friends or family members with arthritis. Thousands of walkers participate each year, raising funds to directly support critical arthritis research, public health efforts and public policy initiatives.

Treadmill belt care and maintenance how important is it

Regardless of the type of belt you have on your treadmill, the most important aspect of any belt is how well you take care of the belt. Many factories have decided to put warnings in their manuals to not lubricate a walking belt. The reason many do this is because of all the crazy things that people use to lube the belt. I’ve seen people use everything from motor oil to WD-40 to Crisco in order to lube the belt and you should only use a commercially available treadmill belt lube on a treadmill belt. Many other products like WD-40 or most commercially available spray silicone lubricants will ruin the backing of your walking belt. Some of these lighter lubricants can actually cause the belt to create more friction on the treadmill deck than not using any lubricant at all. Finding a lubricant that is designed just for your machine can be difficult. Most commercially available lubricants for treadmills are composed of food grade liquid silicone which has as much in common with spray silicones as a fish has with a bicycle. Other treadmill lubricants use a synthetic polymer and others use products such as Teflon or something as simple as wax. The key is to make sure you use a product that is designed to work with your treadmill and has been designed to work exclusively with treadmills. Another important point is to make sure to keep the top of the belt clean. Dirt can have its own insulating effect on the walking belt. What we suggest is buy a new pair of shoes for each person that will be using the treadmill and only use them when walking on the treadmill. This keeps dirt, road grime, sand, etc. off the top of the belt. It is surprising just how much trash can build up on a belt just from people carrying dirt on to it from their shoes. We also suggest cleaning the top of the walking belt at least once a quarter. It is easy to do and any treadmill belt cleaner along with a clean nylon bristle brush works great to keep the belt clean and running at as low a temperature as possible. Many people don’t realize the need to maintain the most important part of their treadmill. The dealers are sometimes only concerned with making the sale and getting the product out the door. Maintenance will always be a necessary part of using your treadmill and the belt is the most important part to maintain. If you maintain your belt well and keep it properly lubricated it will not only make your belt last longer, but also keep your treadmill running better for longer. It is relatively low effort and considerably cheaper than the alternative, in short, it just makes sense. So keep up with your maintenance otherwise you could have much bigger problems than you expect.

Home exercise programs designed for weight loss

Home exercise programs are a great way to keep fit and lose weight. Along with proper diet and nutrition, an exercise program can help speed your metabolism and burn calories faster. There are a number of home exercise videos that will give you the direction and motivation you need to burn fat and lose weight quickly. But, why are exercise videos a great option in your home exercise program? The Convenience Factor: Exercise at your convenience. By performing regular exercises you will place a greater demand on your body's stores of fat and you will cause your metabolism to increase dramatically. Your body will burn fat as a source of energy at an accelerated rate and the end result will be a slimmer, more toned you. Your level of fitness will improve with each workout routine you perform. Exercise videos are a great way to learn the best exercises to burn fat and build lean muscle and you will be able to exercise in your very own home at your convenience. Inexpensive: There is no need for expensive gym memberships or extravagant exercise equipment. Fun, fast-paced exercise videos featuring well-know fitness experts and celebrities will give you the inspiration and direction you need to create your very own, highly effective home workout routine. How much would you have to pay to have Denise Austin as your personal trainer? With home exercise videos, she'll be available to you 24 hours a day for pennies a day. All levels: Home exercise videos are available for any fitness level from beginner to advanced. As your level of fitness increases you can move on to more advanced exercise routines to keep your body healthy and make weight loss much easier than with dieting alone. Variety: It is a good idea to change your exercise routine on a regular basis to keep your body challenged and make continued weight loss possible. After performing the same exercises over and over your body will require more advanced workouts to continue to burn excess fat and calories. Exercise videos will allow you to make progress at your own pace and give your metabolism the boost it needs to burn fat for energy. From Ballet to Hip Hop, there are exercise videos for every interest. Different types of exercises will cause your body to respond in different ways. You will be able to find a variety of exercise videos that will give you the types of workouts you need to gain muscle tone and lose weight fast. Regular exercise is critical to your health and well being. Find the exercise videos that suit your lifestyle and your goals and you can begin exercising in your very own home immediately. Your body will thank you for your efforts and you will look and feel better than you have in years. Weight loss is drastically easier when dieting is combined with exercise. Home exercise programs and fun videos you can do in your home are a great way to get in shape and experience fast weight loss.

Tips to help get you in the running

If you want to shape up, walking, jogging and running can all provide a step in the right direction. Experts say these activities are not only excellent aerobic exercise but they can be the easiest and natural route to fitness. Running or walking outside, however, may not always be a natural choice. If you're not enthusiastic about running or walking in winter weather or summer humidity, or if you live somewhere where there are few sidewalks or where there's a lot of traffic, you may want to invest in a state-of-the-art treadmill. A treadmill can make it easier to achieve fitness goals and the latest treadmills offer many fun, motivating features that let you track progress. Not all treadmills are created equal and a badly designed treadmill may ultimately do more harm than good. It's important not to settle because a bad short-term choice could have serious long-lasting health consequences. Since exercise should be a life-long habit, you want a treadmill that will protect potentially fragile joints. When you exercise on concrete sidewalks, for example, the impact shock is "bounced" back to your knees and hips, because concrete is a rigid material. This can also be true of rigid, heavy steel treadmills.

When choosing a treadmill, look for one with active shock management features like those featured on PaceMaster treadmills. The tri-flex system uses three components to protect joints: • A custom-designed deck flexes with every foot strike. • Elastomer cushions further absorb the impact shock. • Aluminum frames provide strength but also flex more than steel. As a result, your joints can stay healthier for longer.

Health pointers for the fitness babes

Exercise is an essential in life. Most people will certainly nod their heads to this. Exercise is not only perfect for losing weight, it is also good for keeping a reasonable body weight, for giving a boost on the metabolic rate and also for burning those unwanted excess calories. Exercise also revs up the heart and the lungs' machinery making them more efficient in doing their natural functions. Aside from these, exercise also works for strengthening the bones and keeps people looking good and feeling good about themselves.

Exercise also gives people the stamina to enable them to keep up with the pace of their lifestyles. Unfortunately, not many people chose to do what is good for them. Most people could not decide exactly what to do when waking up in the morning; whether to exercise or to press the snooze button one more time. The following tips are very helpful in reaching and maintaining the ideal body weight. This is especially great for women since they get through a lot of things going on in their bodies and are more susceptible to osteoporosis.

Not to mention that many women are under the pressure of keeping themselves beautiful. It is recommended that one or two of these tips at a time are incorporated to the work out routine. Worry not that the exercise routine is not enough. It is important to keep the commitments one makes. Ideally, it is advised to exercise three to five times a week for 20-60 minutes.

However, this is not exactly the case in the real world. One should not frustrate herself by aiming for the ideal when she knows for herself that it is utterly impossible. If she an manage it two times a week for twenty minutes per session, that will do just great. It is best to focus on doing what one knows she can do than to reproach herself for having not done enough.

She can start from this point and then progress on afterwards. This should make her feel successful for having kept her commitment to herself. Weight lifting should always come first. Many women always do cardio exercises first before weight lifting. A disadvantage of this is that it is possible to miss a critical component of the routine and spend all of it on cardio training. A women may notice this by not being able to see results even after devoting long hours at the gym. This can be avoided by reversing the order. This will guarantee visible positive outcome. Remember to monitor heart rate. It is recommended to exercise at 75-85% of the maximum heart rate.

Many people stick with just pumping up only 50% of their maximum heart rate. To ensure that one is working out at the prescribed target heart rate, she should use a heart rate monitor or any exercise equipment with this feature. Work out for only an hour or less. Doing this will keep one from dreading the gym. Focusing on the exercise and the aim to be accomplished will make each work out session more and more efficient.

Have some sort of fitness social support. Being in a fitness community maybe the important element lacking in your training program. A social support can do amazing wonders and therefore should not be underestimated. It would be helpful to work out in a gym once in while if one customarily does her work outs at home. One can also try classes in activities that have always been interesting such as yoga, pilates or sailing perhaps. One can also join clubs such as a walking club or a running club for instance.

Pep talk yourself. One should not pressure herself too much; rather, it is best to congratulate one's self and give out words of encouragement in between exercises. One should never forget to say some positive feedback for herself.

An effective exercise routine for beginners

Let’s start with this very important rule: NEVER OVERDO THE FIRST FEW SESSIONS. Many beginners to exercising fall for this trap, especially when they do not have qualified trainers with them. They get overly excited and lose patience. They try to produce in two weeks what often takes years to accomplish. They begin by going all out right from the start doing as much as they can. The next day, their joints and muscles lock up in pain. Then, they get discouraged, stop exercising for a while and give it up altogether. Workouts should start out smooth and easy. Here is a warm-up routine to do 1 set of before every workout, but doing 3 sets of these alone can be a pretty good workout; particularly if you are a beginner.

LEG STRETCH Lean over deeply on your left foot while your right leg is stretched out to your right side. Maintain balance. Slowly, raise yourself with your left leg to a standing position. As you stand, spread your feet wide apart. Repeat this for ten counts. Do steps 1 to 4 again; this time, alternate the legs’ position (left becomes right, and vice-versa). This exercise warms up your legs, calves, and abdomen. LEG SQUAT Stand erect, chest out, with your buttocks protruding and your stomach in. Put your hands straight out in front of you. Relax. Do squats by bending your legs to lower your body. Bend your legs until your upper legs (thighs) are parallel to the ground and you are in a squatting position. Keep your body erect as you squat. Then raise yourself as you straighten your legs back to a standing position. Do around 5 to 10 squats. Inhale deeply as you go down. Exhale as you stand up. This exercise warms up your leg muscles, calves, and the muscles in your abdomen. TRUNK TWIST Stand with your feet about 3 feet apart. Relax. Place your hands behind your head with your elbows out to the sides. Very slowly, twist your body to your right without moving your legs or feet. Try to twist to your right as far as possible. Your face and body should be facing your right side while your legs remain steady. Then hold on to this position for 10 seconds. Do the same to your left side. This exercise warms up your legs, back muscles, and abdomen. ARM ROTATION Stretch out your arms to your sides. Keep them level with your shoulders. Simultaneously rotate both arms to the front. Do this 20 times each rotation. This exercises your shoulders, arms, and back muscles. ARMS PRESS Bring your right and left palms together. Have all fingers and palms pressing each other in front of you while pointing the fingers upwards. Simultaneously push one palm against the other as hard as you can. Keep pushing for 5 seconds. Relax. Then push again for 5 seconds. Do this ten times. Exhale as you push, and inhale as you relax. Then press both palms in front of you while having their fingers pointing in different directions one set of fingers pointing to your left, the other set to your right. If your left fingers point to the right, your left hand should be under your right hand. Push both palms against each other, the left palm pushing upwards, the right palm pushing downwards. Exhale as you push, and inhale as you relax. Do this ten times. Then change the positions of your palms (left over right) and do the same procedures. This exercises your forearms, arms, shoulders, and latissimus muscles (the muscles at the sides that give your body a V shape). NECK PUSH Gently move your head to your right side while your right hand gently pushes back against it. Do this once. Gently move your head to your left side as your left hand gently pushes back against it. Do this once. Gently move your head backwards as your left or right hand gently pushes back against it. Do this once. Gently bow your head to the front as your right or left hand gently pushes against your forehead. Do this once. This exercise strengthens your neck muscles. Never do neck rotations. PUSH-UP Do slow push-ups from 10 to 15 counts. This exercises your arms, chest, shoulders, part of your abdomen, and part of your back muscles. JOGGING Jog in place for 3 minutes. Then jog in place a lot faster for 2 minutes. Then jog in place with a normal pace for another 3 minutes. This exercise gives you a good leg and calf warm-up. This also serves as aerobics for your lungs and heart. There! That ought to do it. After doing the above warm up exercises for some time, you should be ready start doing regular weight training and cardio workouts. Then just do 1 set of these exercises to properly warm up before you start each workout.

Warning lack of exercise could be harmful to your heath

You know it’s bad when the Surgeon General issues a warning that lack of exercise is hazardous to your health. And that was back in ’96. Since then, the stats haven’t improved much, either: 25% of the American population is still sedentary and 60% do not exercise regularly (Reference: http:// cdc. gov). For fitness minded folks, we could do worse than to follow the “hour-a-day” prescription outlined by the Surgeon General’s Healthy People Report. It’s just a guideline, of course and, as you already know, any amount of activity packed into your busy schedule is going to earn you healthy rewards. But there are plenty of other reasons to exercise. “If people exercised only moderately,” says Janet Kneiss, Physical Therapist, “there would be far less incidence of injury. The 15 or so people I see daily, who come in with back and neck problems, usually don’t want to exercise, they want a quick fix.” The solution as she sees it? “I think, if people could just reframe the idea of it [exercise] being so much work and focus more on the enjoyment of doing it, they would find the experience more positive.” So, if exercise alone can keep you injury and disease free, how do you keep it from being just another thing “to-do?” Here are a couple ideas: Do something you enjoy: This sounds incredibly simple, but it’s worth mentioning. As we’ve already said, most seasoned fitness fanatics as well as neophytes will be the first to tell you: if you do something you enjoy, you will stick to it. What do you like to do? Walk? Run? Spin the treadmill while watching the tube? Or how about branching out and trying something unique and different like kick-boxing or martial arts? It’s a great idea to add variety; it will keep your exercise fresh and interesting. Mix it up! Speaking of variety, you can also mix up your routine. For example: try splitting up your exercise sessions. If you take a half-hour walk in the morning, take a half-hour to stretch or resistance train in the afternoon. Just adding a bit of variety could spice things up and keep you motivated. Make an appointment with yourself. Make the commitment to exercise by making an appointment with yourself. Write it on your calendar. If you’ve never exercised before, start slow [10-15 minutes] then build up. Begin exercising three times a week, then slowly build up your time and your frequency. If you love to exercise, try listening to your bio-rhythms. If you can, schedule exercise during peak energy periods. Strive for your personal best. A friend e-mailed to tell me he was gearing up for another 5K relay race. I wasn’t surprised. When he was 40, never having run before and not having “runners genetics” as he puts it, he decided at 15 pounds overweight and asthmatic, he was going to run. He made up his mind. For a year he trained, dropped the weight and signed up. His first goal was simply to finish. Did he do it: you bet. Did he work through an asthma attack to get across the finish line? He did, but he kept going. Now, he continues to train and improve his time with each race. His secret, he tells me: enjoy the journey, live in the moment, and focus on your personal best. “So, Laura, what’s the take home message?” you ask. Never mind what everyone else is doing. Stay focused on you, doing what you enjoy and what is fun and exciting for you. Learn everything you can about health and fitness. Then, do the best you can. In so doing, you will be an inspiration for others. To summarize: A quote from one of my favorite inspirational writers Dr. Wayne Dyer, who says: “I don’t want to be better than anybody, I just want to be better than I was yesterday.”

Benefits of liquid vitamins

Vitamins and minerals can be absorbed by the body in a number of ways. They first enter our body through the food we eat. Secondly, we can take vitamin supplements to increase the amount of pertinent vitamins and minerals. There are different methods of taking medication and one of the most common methods is absorbing it in its liquid form. Do the advantages of liquid vitamins far outweigh its disadvantages - if there are any? Read on and find out. Better or Easier Absorption for Kids Although liquid vitamins may taste worse than vitamins in flavored, chewable tablet forms, they are however easier to absorb. There are numerous cases in which children have problems with choking, breathing and swallowing simply because of their inability to absorb medication or vitamins in this form. This is the same problem as well for adults who have lost their ability to control their jaws or are unable to digest anything that is not in liquid form. Liquid Vitamins are More Effective Because of its form, liquid vitamins can be assimilated immediately into the blood stream for a more systemic administration of the vitamin and its average absorption rate is approximately 90 to 98%. It is also three to five times more concentrated than vitamin pills and this lead to higher bio-activity and greater therapeutic benefits. The Link between Antioxidants and Liquid Vitamins Have you ever wondered whether or not liquid vitamins contained oxidants as well? Vitamins E, C and A are examples of antioxidants and they are commonly found in vitamin supplements but what about liquid vitamins? And the answer is an absolute YES. Liquid vitamins must in fact contain such antioxidants or they'll prove to be ineffective compared to other vitamins. Remember that the most important of all antioxidants - Vitamins A, C and E - are not internally produced by the body so they must be a regular fixture in our diet. Antioxidants are our main defense against effects of damaging oxidation reactions. Antioxidants are our best weapons against suffering from any form of cancer. Without it, we are basically weaker and less healthy. Liquid Vitamins versus Digestive Acids One reason why people refuse to acknowledge the benefits of liquid vitamins is because of the supposed destruction by digestive acids of any vitamin or mineral that it does not recognize as part of the process of digestion. The opposite is, in fact true. Our digestive system actually prefers or is able to better absorb liquid vitamins and minerals rather than those made in pill or capsule form. A vitamin pill or tablet has to be digested completely before it can benefit the human body. It must be broken down into absorbable nutrients or only up to thirty percent of it will be absorbed by the human body. Liquid vitamins however provide a better and easier solution for the digestive system. Because it does not depend in any way on mechanical digestion, an estimated 90% of it can be absorbed directly by the body. It's vital to remember that digestion does not mainly function to destroy vitamins and minerals but rather to transform them into substances it can use to improve the general constitution of the body. Liquid Vitamins: Toxic or Not? Another problem posed is the amount of colloidal minerals found in liquid vitamins. Are they harmful or not? In truth, even plants and fruits contain a trace of such minerals in them. Apples, for instance, contain 3-5 mg of aluminum as it's one of the most abundant elements that can be found in the surface of the Earth. But do you hear anyone telling you that apples are dangerous to your health? On the contrary, what we are more likely to hear is that an apple a day keeps the doctor away. And so it must be with liquid vitamins as well. Containing a slight amount of colloidal mineral doesn't mean it's bad for our health right away. Colloidal minerals, are above all else, naturally occurring elements and can not therefore be avoided. You Have a Choice At the end of the day, however, it's still up to you whether or not you wish to take vitamin supplements in liquid or solid form. What really matters is what you prefer and which will ultimately work better for you.

Facial exercise

Do you want a lovely, cute and good-looking face? Are you tired of you and your face because of those shadows and wrinkles? Do you want that your face should be unforgotten to others? Definitely your answer to the entire above question would be in affirmative. Since impression counts and your face is the biggest asset you have, which people notice first and hence you will definitely like to give your face an attractive and elegant look. But how is it possible, by applying those cosmetics or for opting to plastic surgery or else? Giving your face the desired look is very simple and it involves no cost. It’s for free. Only you need to add an extra task in your daily routine and that too for only 15 to 20 minutes and the task is very simple exercise i. e. ‘Facial Exercise’.

Yes, facial exercise can remove those facial wrinkles, makes your face skin smooth, beautiful and elegant. It makes your face young and smart. So start doing it NOW! Now the big question is what the facial exercise does?? Facial exercise protects facial muscles from slacking. Even if you are very good looking and young, as time passes your facial muscles will become loose, slack and creepy. So if you are young and smart and beautiful, doing facial exercise will prevent you from the slackness of face muscles when you grow old and if you are an old aged person then this will minimize the plasticity of you face muscles. Facial exercise will make your face skin wrinkle free and shiny. This will tone your facial skin and give you a youthful look. At the same time after performing the exercise, you will feel calm and relaxed. How to do facial exercise? By getting punch from the famous boxer in the locality, the idea is not bad but the tough task is how heavy you need the punch and the champion may charge you for that. However, facial exercise is completely free and you can do it your own. Only you need to do different exercise for different parts of your face like ear, nose, head etc. If you are a beginner do face exercise daily for at lease 20 minutes for different parts of your face. However, after doing so one month you can opt for thrice in a week. Some spots of very minor type may start looking in your face, but this is normal and will disappear automatically within time. How to do eyes exercise? 1.Tone the eye muscles. To do this, apply pressure to your forehead from the two sides of your temple with your fingers. Though do it very gently. 2.Do close your eyes and sit upright. While closing your eyes, look first down and then up as far as you can see. Repeat this activity 10 times. 3.Do close your eyes and sit upright. Now lift your eyebrows and stretch the eyelids down and up to the possible extent. Repeat this activity 5 times. 4.With open eyes, sit upright and be relaxed. Start closing your top eyelids, and lift your eyebrows until your eyelids are half closed. Now, open your eyelids, until you start seeing your iris. 5.Sit upright with your eyes open and look straight, then look down. Keep you head static. Repeat the activity 10 times. Forehead Exercise 1.Frown as much as you can and try bringing your eyebrows over your eyes. In the process pull the eyebrows towards one another. Now lift your eyebrows as far as you can while opening your eyes. 2.Lie on bed and keep seeing ceiling. Lift your eyebrows upward with your eyes open. Relax and repeat the activity about 10 times. 3.Sit upright, seeing straight, start bringing your eyebrows down, wrinkle nose as much as possible, flaring your nostrils. Count up to 10. Relax and repeat the activity 5 times.

Dumbbell exercises that suit beginners

The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. In this article we'll outline the dumbbell exercises that will enable new bodybuilders to develop the general strength and body conditioning needed. Initially beginners should aim to complete two sets of ten to twelve reps but after a few weeks, when you have developed sufficient control and basic strength, experiment with one set of six to eight reps to failure. This will maximize your muscle growth and give you the impetus to move on to the next stage of development. Before long you'll find the use of this single piece of equipment restricting, so later in this series of articles we'll pull together a muscle boosting program that utilizes other equipment to take you to the intermediate level. In the meantime, get to work with these exercises in order to get used to working your muscles. Start off training four days per week and work body parts on the following basis not forgetting to incorporate rest days: Day 1 - Biceps, Back, Abs Day 2- Hamstrings, Shoulders, Abs Day 3 - Quads, Forearms, Calves Day 4 - Triceps, Chest, Abs The exercises recommended for beginners are as follows: CHEST: Bench press, flyes UPPER BACK: Prone reverse flye, seated reverse flye, bent over row, pullover SHOULDER: Lateral raise, shoulder press, upright row TRICEPS: Lying triceps extension BICEPS: Curl, concentration curl FOREARMS: Wrist curl, wrist extension LEGS: Squat, leg curl, calf raise

Reasons to exercise

Reasons To Exercise Many us need to follow an exercise program, in order to remain healthy. Below, you'll find several good reasons why you should start exercising now. 1. Contributes to fat loss It is well proven from scientific research all over the world that physical exercise contributes to weight loss. If you burn more calories than you consume through nutrition, you'll lose weight. When you exercise, you burn more calories than when you don't. It's really simple - the more you exercise, the more weight or fat you'll lose. 2. Prevent disease The chances of developing several various diseases has been proven to decrease when exercising. These diseases include heart disease, cancer, diabetes, and the stroke. Around 4 out of 5 deaths caused by heart disease and cancer, are linked to factors that include stress and lack of exercise. We all know that diabetes increases the chance for heart attacks and strokes. What this shows, is that many of the risk factors and diseases caused by not exercising are working in conjunction to damage your health. To prevent this from happening, start exercising. 3. Improving disease Many severe and minor diseases can be improved or even healed through regular exercise. These even include the diseases listed above. By following a regular plan, you can also decrease HDL cholesterol levels, decrease triglyceride levels, and decrease your blood pressure as well. Exercising on a regular basis will also reduce the risk of prostate cancer for men, breast and uterine cancer for women, and much more. All of this is scientifically proven, which is why you should start exercising today. 4. Enhance your state of mind Everyone knows from the many scientific studies that regular exercising will lead to an increased release of endorphins in the body. These chemicals will fight depression and make you feel happy. The body releases these endorphins only 12 minutes into the workout. There is another chemical known as serotonin that is increased during and after a workout. The increased levels of serotonin in the central nervous system is associated with feelings of well being and decreased mental depression. The chemical can also help you sleep better at night. 5. Enhance your wellness When you are in great shape and well fit, you'll have more energy and you'll notice that your overall mood is improved. You will have experienced that you can stretch beyond your own limits and you know that you can do more than you thought possible. 6. Persistence Exercising regularly will give you more energy, which can help you be more productive at home and at work. Exercising can help give your new goals a sense of purpose and give you something to focus on and aim for. This can help you increase your persistence and prevent you from going off track while you aim for your goal. 7. Social capabilities After a workout on a regular basis you can boost your self esteem. This can help you look better and you'll be more comfortable as well. Exercise will also help you to become more active and meet new people, which will prevent you from feeling isolated and unsupported. Exercise will also increase your interests in sex, and can help you to improve your marriage or your partner relationship. After knowing all of these tips and reasons to exercise, you shouldn't hesitate to get out there and exercise. You can exercise at home or go out there and join a gym. There are several different ways that you can exercise, all you have to do is select a few that you like. Take a little bit of time out of your day and start exercising - you'll feel better than ever before and your body will thank you. (word count 619)

Steps to six pack abs

At one point in time, every last one of us passionately wanted a chiseled rock-hard mid-section. We all want to know how to get great 6 pack abs. Well here is one of the best kept secrets. It is the most coveted body part, the symbol of sexuality. In study after study researchers and health specialist alike have found that decreasing fat in your abdomen, and waist to hip ratio is the single most significant step that you can take to stay healthy for life, and age gracefully. Most of us have given up on the idea because our quest has for naught. We have been flooded with miss-information from fad diets, fat burner supplements, to exercise gadgets, promoting six week transformations with dramatic before and after photo’s, etc. The key to that coveted six pack is not one thing, it is four things. Bringing your body-fat level down by: 1.) Following a precise nutrition plan that has the right amount of protein combined together with the right amount and the right type of carbohydrates spaced strategically through-out the day, and around weight training and cardio sessions. 2.) An intelligent cardiovascular program 3.) An optimistic athletic mid-set 4.) Building up the muscles of the mid-section, and building up all other muscle groups In this article let’s focus on #4. The secret weapon for developing the musculature of the abdominal wall is a little known exercise called the ab vacuum. It targets you inner most abdominal muscle, the transverse abdominis (TVA for short). Most people don’t even know they have one let alone how to activate it. The TVA is like a corset, it is your own internal weight belt, holding your internal organs in place. It is the foundation for the rest of the abdominal muscles, the internal and external obliques, and the rectus abdominis. If you have done crunches and leg-lifts until you are blue in the face and are still unhappy with your mid-section, this information could take your quest for that fit chiseled mid-section to the next level. There are other benefits to strengthening your TVA. • It is the only exercise that has the ability to actually make your waist-line smaller. • By working and strengthening the TVA you are actually giving your spine more support, so the risk of a vertebrae or a disc slipping out of place is less. Did you notice that the old leather weight belts are not used anymore? That’s because we learned to tighten up our own internal weight belt on exercises verses using an external weight belt that shut off the need to activate the TVA which lead to injuries. • Better sex. When you strengthen your TVA with the ab vacuum exercise you will be using your diaphragm and you will also strengthen your lower pelvic floor muscles (ala a kegel squeeze). To perform a kegel exercise, squeeze your pelvic floor muscles, as if you’re trying to stop the flow of urine mid-stream. Stronger pelvic floor muscles help women achieve orgasms and help men achieve and maintain erections. It also makes the orgasms more pleasurable. As soon as I tell my clients this, you can always be assured of overtraining of the TVA. • You can work the other abdominal muscles more effectively. You can’t shoot a cannon out of a canoe. You can’t have strong walls on your building if your foundation is weak. When you strengthen up the foundation of your mid-section you will be able to perform your other abdominal exercises with more focused intensity. You will be able to feel the difference in weeks. • Athleticism - The TVA is the deepest abdominal muscle group there is. It is truly the core the core. An athlete can have excellent cardiovascular condition and have strong leg and back muscles, but if his core muscles aren’t in optimal condition, this creates a weak link in the bodies muscle chain that affects all his movements. All movements and reactions start at the core. If core muscles don’t do their job to stabilize and move the torso, then arm and leg muscles will overcompensate, trying to do a job for which they are ill-equipped. To get in tune with and activate your TVA simply place your hands around the sides of your body at your pelvis. Flatten your stomach by gently pulling in your gut, or pulling your belly away from your waist band. You can feel the TVA at work as it reduces the diameter of your torso in that area. This simple exercise also demonstrates the involvement of the abs in respiration, particularly exhalation. I have put on an incredibly unique twist to this exercise. The combination of two little known exercises takes the effectiveness of this core exercise to the next level. Basically, I have combined an ab vacuum with a kegele squeeze. Most women know what a kegel squeeze is. In child birth it gets the lower pelvic floor muscles stronger which aid in the pushing for child birth. For men, when trying to perform a kegel squeeze, think about stopping the flow of urine mid-stream while pulling your belly-button back toward your spine (as you exhale about Ѕ of your lung capacity). Also try to think about squeezing your sphincter muscles or like you have a quarter between your butt cheeks and you don’t want it too fall out. Now lets perform the exercise To begin, lie on your back with your knees bent at a 90, feet flat on the floor and the small of your back pushed flat into the floor. Take in a very slow long breathe and start to slowly exhale ѕ of your air while you are pulling your belly button down toward your spine (I like to put my index finger on my belly-button and feel it raise as I take the long breathe in and then feel it start downward as I exhale ѕ of my lung capacity). While at the same time pushing your lower back into the floor and drive you chin down toward your chest slightly. Once you have ѕ of your air out hold your breathe and suck in through your throat with your breathe being held for 5-10 seconds. As you are holding your breath and sucking in, think about pulling your innards up and under your rib-cage. It is called the ab vacuum for a reason, it is a little hard to come out of it and resume your normal breathing. But you will, and once you do relax and take a couple breathes and repeat. Starting out do 1 set of 6-9 repetitions, 2-3 times per week. You can do the ab vacuum anywhere, and need no equipment. It’s a great way to wake up, or to end your day. It will take lots of practice and each week you will be able to feel the muscles working more and more. Once you get good at the technique you will be able to feel a Ѕ circle burning sensation in the pubic area. Don’t be alarmed, just feel good about mastering one of the most unique and effective abdominal exercises out there. Please don’t give up on this exercise, once you master it you will be able to reverse gravity, and start to put back in place what years of inactivity and bad posture has started to let hang over your belt line.

Fitness magazines what s with them

With the concept of staying fit and healthy dominating the society today, how hard you should be pushing yourself depends on your level of fitness and your health history. You can kick off with your doctor's recommendation regarding optimal heart rate target for working out based on these factors. On the other hand, you may start reading fitness magazines in order to entice you to start toning those thighs and biceps and have beautiful abs that can be very amusing to the others. Since the advent of the printing technology, printing has been a crucial factor in progressive development of a person as well as a nation. Through prints, you now have some fitness magazines that do not only offer colorful graphics and superb layout but also helpful and useful tips and advices that people can use. Fitness magazines are specifically designed to provide people with facts and information to come up with an improved body and a healthier life. The best thing about most fitness magazines is that they do not "beat around the bush." Most fitness magazines provide you with straightforward, no hype or shortcuts, just detailed and reliable information and feasible tips about fitness, health, and ideas on how to life a quality life. Fitness magazines only provide relevant pieces of information that matter most to you and your family. Each article written in fitness magazines are classified according to the topics they possess. The categories may range from basic information about foods to the sports and fitness advices from health and fitness experts. Consequently, one of the known benefits of having fitness magazine in the market is based on the premise that people need ageless realities bounded by true-to-life testimonials of other people. The articles written in fitness magazines are based on unfussy, systematic approach specifically made to answer timely issues about health and fitness. These articles are specifically generated to motivate people to cope up and succeed in spite of the many adversities in life. Best of all, fitness magazines are also great sources of advertisements that focus more on health products such as vitamins and minerals food supplements and other necessary equipments needed to keep your body at its optimum peak of health. Alternatively, with the advent of information technology, fitness magazines are now available in the Internet. Like its printed replica, electronic forms of fitness magazines likewise provide pertinent information about health and fitness. The only edge they have with their printed counterparts is that they can be easily accessed anytime, anywhere. You can even download some articles free of charge. There is also a wide array of tips and advices regarding some frequently asked questions of fitness buffs. Moreover, fitness magazines on the Internet also provide some healthy gourmet recipes that fitness aficionados can use. These recipes do not just offer alternative way to stay fit but also provides sumptuous treat to the palate. Best of all, virtual fitness magazines offers readily available hyperlinks to web sites that offer fitness products and equipments, and with the convenience of online shopping, you can readily purchase these products with just one click. Indeed, there could be no better way to acquire the right information and facts about health and fitness like what fitness magazines can provide. It is definitely your one-stop health journal in a snap.

[ 1 2 3 4 5 6 7 8 9 10 19 ]