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.
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.
Many people think about building muscles as abandoning life outside the gym and devoting hours in the gym like a monk in a monastery. Perhaps the only way to chisel the body into a hot muscular physique is by toiling hour by hour over the rusty iron day in, day out and year in, year out.
This need not be so. Although hard work is truly required, Extreme Fitness demands one to be a slave of the iron weights. Full-body work outs can make one progress and it easily fits in one's schedule. This is very convenient if one is looking forward to achieving Extreme Fitness but finds it hard to hold on to a single work out routine.
Genuine full-body work outs done by athletes with an aim in mind makes for maximum muscle contraction using heavy weights, makes room for full recovery so one can actually grow and continue to train hard plus it also prevents burnout which is inevitable due to excess training.
So if one is ready for Extreme Fitness, here is all there is to know about full body work out:
Full-body work out is a time saver. The biggest plus about having the whole body trained all at once is probably having to go to the gym less frequently; perhaps around two to three times for every seven days would be enough.
Another advantage of Working out the entire body all at once is that one need not spend two or more hours of strenuous exercise in the gym for every session; one only spends one hour in the gym for every session. So that's just three to four hours per week in the gym right? With full-body work outs, it is all about the quality of exercise one does for session and not the quantity, nor even the amount of time you allot per session.
Full-body work out boosts the cardiovascular system for Extreme Fitness. One must allot two to four sets for every body part into the one hour session. Jam packed with exercising, each one hour session then gets the heart and the rest of the cardiovasular system pumping and up to speed in a flash.
Now feeling pumped up, next find out what rules does one have to follow when engaging in full-body work outs:
Training commences only once every two to three days. This is so easy isn't it? What is great about this is that there is time spared during rest days so that one can indulge in a few cardio exercise sessions instead of depending on cardio execises one normally does at the end of each work out session which after all, are not at all very effective.
Heavy lifting is strongly advised. Contrary to popular belief, especially among athletes. It is not true that it is good to get trapped on training lightly than one actually could so as to conserve energy for the other body parts that will come later in the routine. What is true is that one cannot achieve optimal progress if one is not training heavy, no matter which program that person is doing.
One exercise only per muscle group. This is very easy to follow and is also important. Doing basic exercises which are also intense means you do not have to do another different exercise for that body part.
Keep work out short. Resistance training affects the natural homones of the body connected to muscle building. Intense exercising boosts the testosterone levels and long work outs increase those of catabolic cortisol. Sixty minutes of work out allows you to get the best of both worlds.
Now with this convenient and powerful work out regimen, one can now truly experience Extreme Fitness.
Have you ever felt tired and stressed out from work and by the time you get home you see your three children running towards you asking you to play basketball with them? You refused and promised them that you will after you take you rest.
Instead of disappointing your children, why not say, "yes" after all? You will be surprised by the amount of energy you will have after that 30-minute activity.
Did you know that by exercising at a Moderate pace for only 30 minutes, you would feel a lot better, mentally? It has been proven that this improves the appetite and sharpens your style in problem solving. Not only that. You will also feel that it is easier to sleep at night if you do Moderate Exercises even for only 30 minutes every day.
What are the benefits of regular exercise? It promotes self-discipline and has a positive impact how you perceive life. Exercise helps in lifting your spirits and getting you out of any depression. For first timers, it can be done for 15 minutes for 2 to 3 days a week. You can increase the time you spend once your body gets tuned up for it.
DON'T you ever force your body! If you get hurt, then stop. You can take a break from exercising for a few days and then you can start again but you need to start from day 1.
Here are some Moderate Exercises you can do and enjoy:
1. Do the Walking. Make use of your surroundings. You can walk your dog, with your partner or child. Encourage your family to do the walking exercise daily and you will find yourself burning calories while enjoying the surroundings and getting enough sunlight that is also good for your body.
2. Discover the wonders of Yoga. Yoga is one effective exercise that energizes not only your body but also your soul. You may want to learn even the basic yoga positions that are not too complicated but proven effective. A five-minute yoga exercise can perk you up and recharge your body with the energy you lost for the whole day. You relax and at the same time you stretch!
3. Engage yourself into sports. Play basketball, football, baseball, tennis or badminton. Many doctors have recommended sports as an effective way to stay fit and healthy. Sports can also be done in moderation. Do not take it seriously. Shooting basketball with a friend is one Moderate exercise that is also considered a sport.
4. Join exercise programs at work. If you still do not have Exercises programs at work, then why not start it? You can talk to your boss about it and start with your colleagues. You do not only lose calories but it is also one good way to bond with them. This can be done 30 minutes, 3 times a week.
5. Exercise while doing household chores. Gardening, raking leaves, lawn mowing, doing the laundry, vacuuming and car washing are effective Moderate Exercises at home. Make use of these chores to sweat and burn calories. Instead of using machines and gadgets to perform these chores, why not do it with your hands and lose some fats?
Making Exercises as part of your daily routines will surprise you of how much calories you will lose. Doing these Moderate Exercises of the same amount every day can burn 150 calories up to 1,000 calories a day!
In a sports Apparel specialty store you will delight at the wide range of clothing plus accessories that is available in the market. Specific sporting Apparels like golf, Fitness exercise, equestrian and yoga are very much available. The Apparel for sports like surfing or rafting and even mountaineering are abounds. The wetsuits are perfect for surfing Apparel. The sports Apparel include caps, batting gloves and rafting vests. Here's a short list on how to choose your sports and Fitness Apparel
1. The Golf wear
The golf Apparel can be found in any specialty sport store. The golf Apparel usually includes a trouser with a t-shirt. In golf Apparel, comfort is the most important factor. Chinos are also very popular golf wear. Hats and caps of varying designs and makes are also available. Of course outlandish gears worn by some professional golfers are also available.
2. The Running / Fitness wear
The running Apparel is best made with cotton to retain moisture that causes friction and might lead to possible chafing. The running shorts and tights including the cotton socks are the basic running gear. When running Apparel is being chosen, try to select a base layer top which keeps you dry for an extended run. Comfortable and fit running shoes must be matched to keep you fresh on the run.
The Fitness gear pertains to all kinds of Apparel including aerobics and gymnastics. The multi-colored tights and leotards are the best and most comfortable during a workout. The Fitness gear must be selected with care. Choose the proper material and correct size when selecting the Fitness gear is a must.
3. The athletic Apparel
The athletic Apparel must be chosen with the climate and weather in thought. An Apparel that is not suited for the weather will hinder the performance of an athlete. A popular athletic wear is the running or jogging pants with a drawstring waist. These type of athletic Apparel can be purchased at discounted rates. The all weather gear is designed to keep most of the elements out. An athlete depends on the athletic gear to perform at his best.
4. The Equestrian Apparel
The equestrian gear is mainly about breeches and boots. There are specialty equestrian stores that stock clothing and other equipment for riding. The casual equestrian gear could be riding breeches matched with a plain shirt. The paddock boots available also at equestrian Apparel stores complete the set for an equestrian. A pair of riding pants and a jersey can be bought at an equestrian Apparel store. When having lessons on riding, you may want to look online for equestrian stores to see and choose an outfit which lets you ride with great style and comfort. A little pricey in most cases but may be worth the price. A western style of gear is also available in specialty shops.
5. The Yoga Apparel
The yoga Apparel must be very comfortable and loose for easy movement. A t -shirts and a loose-fit short are basic yoga Apparel which will keep you fresh and comfortable. Also, it does not cost much. The designer yoga Apparels are available at special yoga stores. Yoga Capri pants and unitards are available at yoga Apparel store. The special Asana clothing can be found at very exclusive yoga outlets.
What a loaded question - right? Is this a tough question for you to answer? Well, the correct answer is - both. However, I want to qualify this answer as well - being "Skinny" is not necessarily the best thing to be. And it depends on what "Skinny" means to each one of you reading. Is it: "size minus", "size comfortable", "size when I was 16" or "size impossible"?Let's break that down a bit. Ten years ago I used to speak all over the country and had a talk entitled "Weight Loss - What's the Mystery?" My tagline was "When it comes to Weight Loss let your Jeans be YOUR Guide!" And of course my brand has evolved since then now it's called "The Skinny Jeans Weight Loss Program". And as you probably know by now the "Skinny" in "Skinny Jeans" is more of a state of mind and an attitude rather than just simply fitting into and wearing the now popular "Skinny jeans" style of jeans.
In the Monika world of weight loss "Skinny" means feeling good about yourself which includes having the utmost health and wellbeing possible! A strong statement and certainly attainable and sustainable. You must commit to yourself wholeheartedly if you want to have the Healthy body, mind and life you want. You must - it's the only way. Too many people fool themselves into believing there's a quick fix to having the trim body they are seeking - not you - right? As one of my clients and/or readers by now you certainly know it takes aconcerted effort to have the results you want. Prayer, visualization or meditation is good but you also need to take action to achieve your desired result. You have to learn how to take control of you life, take action andmake your health a priority rather than just fitting into a smaller size. Whether its baby steps or leaps you need help - there's no getting around that. We all do!
I have seen so many bright, beautiful women cheating themselves into believing they don't need any help. You may be thinking you can be more like a man and "do it all by myself". Here's a secret - I help men, too. Many times men have an easier time of taking the weight off on their own simply because they have more muscle than women - but often they struggle as well. This added advantage of "fat burning" muscle doesn't necessarily preclude them from needing some coaching. Women on the other hand need additional support wanting to talk things out helps them process their inner feelings - a very real part of a women's make-up needing to be honored at all times. You want to feel heard, nurtured, special and connected. What an absolutely great gift to give to yourself as you get "skinnier" and "healthier" all at the same time!
Health is wealth. By being physically fit, it can make a person look lean both inside and out.
There is a lot a person can do such jogging or walking in the morning, playing basketball or any other sport with friends but if a person wants to have muscles and look lean, the best thing to do will be to sign up and workout in a gym.
Just like taking any medicine, one should first consult the doctor before undergoing any form of exercise.
Physical exercise is beneficial because it helps maintain and improve ones health from a variety of diseases and premature death. It also makes a person feel happier and increases ones self esteem preventing one from falling into depression or anxiety. It has also shown to make a person with an active lifestyle live longer than a person who doesn’t.
The best exercise plan should have cardiovascular and weight training exercises. This helps burn calories and increase the muscle to fat ratio that will increase ones metabolism and make one either gain or lose weight.
A person who has never worked out before should do it gradually. Doing it too much for the first time can make one pull a muscle or have an injury making it worse. Endurance will never be built in a day and doing it repeatedly will surely be good to the person.
Focusing on certain portion in the body can help make it improve. A good example is going to the gym and doing a workout more often in a specific area such as the abs can give one a chest pack.
But Beauty is not only about having muscles which is what people can see. It is also about enhancing the Beauty within.
Here are some things one can do everyday to stay beautiful and healthy;
ท Reading books and other reading material more often keeps the mind sharp just like working out keeps the body in shape.
ท Work no matter what kind it is produces stress. One can reduce this by taking the time out to do something special like lying in a hot tub, shopping or watching a movie. Studies have shown it is reliever and helps one from looking haggardly.
ท Pollution is something people cannot control given the size of the problem. When one goes out, it is best to put some form of protection such as Beauty products that contain antioxidants that protect the skin from damage. There are also other Beauty products available and choosing the right one with the help of a dermatologist can help the person.
ท Another way to stay healthy is to give up some vices. Most people smoke and drink. Smoking has been proven to cause lung cancer and other diseases as well complications for women giving birth. Excessive drinking has also shown to do the same.
ท For people who don’t smoke, it is best to stay away from people who do since studies have shown that nonsmokers are also at risk of developing cancer due to secondary smoke inhalation.
ท Lastly, it is best to always start the day with a positive outlook. Just as studies have shown that exercise makes a person feel happier, smiling produces the same effect. A smile can do a lot and it is contagious in a positive sense. It brightens the day of not only one but others as well.
The Twenty Four Hour Fitness center is like your one stop shop to everything about Fitness and your well-being. Imagine it as the Walmart of the Fitness industry. Twenty Four Hour Fitness centers are located in a number of areas in the state. All of them have equipments which cater to weight training as well as cardio vascular equipments. A variety of Fitness gear is also available. Twenty Four HourFitness centers all have locker rooms and – believe it or not – baby sitting accommodations. Over all, the Twenty Four Hour Fitness center is a complete, clean and extremely well maintained facility that especially caters to all your Fitness wants, needs and preferences.
Join Us
It is very easy to get started on your path to Fitness. Twenty Four Hour Fitness centers have over three hundred clubs located in the whole nation and is open for twenty four Hours. There is no long term contract to sign up in. You have the option to pay monthly, but you are offered a complete personal training package that suits your body type, body weight and built so you are ensured with a service that is truly personalized.
Which club do you belong in?
Twenty Four Hour Fitness center gives you the option to choose the specific type of club that you desire. The active club involves a group exercise as well as free weights and cardio machines to work off that fat. The sport club also includes everything in the active club but with additions such as basketball, heated pools and whirlpool. The super-sport club also includes the amenities found those in the active club and the sport club but with more additions such as massages, a sauna as well as a steam room. The ultra sport club is the works. It includes most of the amenities found in the active, sport and super sport club, plus a day spa, courts for racquetball as well as an executive locker room.
The Path to Performance
It all depends on what you want to achieve. In Twenty Four Hour Fitness centers, a uniquely specialized Fitness program is available to anyone who simply wants to improve their performance in a specific sport or is seriously training for competition. The program is designed by athletes.
The Performance program includes a menu plan specifically customized for those intense workouts. A resistance training is also available as well as a full cardio workout. After your exercise, a metabolic rate test is conducted.
This program is designed for those who wants to get started as soon as possible but has no clear and specific idea how. This is clearly the best option for them because all the information on nutrition, resistance training is learned through this program. This is the foundation one needs in order to have results that would last your body a lifetime.
The Components of Fitness
A regular exercise, an intense workout is just part and parcel of your path to health, Fitness and well-being. There are other factors that should just as well play a part and which Twenty Four Hour Fitness center teaches you.
Food intake is one of them. A menu is provided to those who follow the performance path. This details what you should or should not eat, or at least eat less of, if not completely avoid. Cardio is also one as this enhances your endurance to stress and exercise. Vitamins and supplements are a necessity unless you are sure that you are able to receive the proper amounts of iron, calcium, vitamin C or D or E in a day. If not, it is best to take them in. Resistance training is a feather in your Fitness cap and is a necessary tool for being healthy, wealthy and wise.
Your thyroid dictates much of your metabolism, any malfunction or disease afflicting this area may cause you to have problems in metabolism leading to a drastic problem with your Weight – you may either gain Weight, lose Weight, or may find that losing Weight is harder than usual.
Those that plan diets do not take into consideration how their thyroids and metabolism may affect their Weight loss program. Most experts and even the media pitch in and recommend that the best way to lose Weight is cut calories.
Those with a condition called hyperthyroidism suffer from an overactive thyroid leading to one having his or her metabolism skyrocket. If this is the case, then you will probably lose Weight fast. This is a nice proposition for some who wish to lose Weight. However, this is actually hazardous to the health.
Aside from the medical difficulties such a disease brings, one will also notice Weight problems as a result. These people have trouble keeping on Weight and may notice weakness and bulging of the eyes. This disease may need special treatment from doctors.
Hypothyroidism on the other hand works in the other direction – slowing metabolism until the body gains Weight at an incredible rate. Like hyperthyroidism, hypothyroidism causes a general weakness in the body. It too may need special treatment and may cause serious health problems if left unattended.
While cutting calories in itself can be very hard for most people – imagine, the people involved in life and death struggles at the supermarket regarding whether to buy that extra box of sweets, some have exactly the opposite problem.
Instead of eating too much calories – which is a problem in itself, they eat too little calories instead.
Problem? What Problem
The problem with some is that they believe that since the experts say that they have to cut calories, cutting calories to an inordinate amount will reap greater results. Unfortunately, it doesn’t work that way. While cutting calories helps diets, consuming too little calories pushed the body into a hoard mode, the body’s metabolism slow to adapt to the lesser amount of available energy.
If your body enters this mode, your body will work at such slow metabolism that losing Weight becomes impossible. The technique here should be to reduce calories without the body slowing its metabolism. Only then can losing Weight become easier.
Another problem that can arise from decreased metabolism is that when your metabolism slows due to a drastic reduction in metabolism, and then you suddenly eat a good, hearty, calorie-filled meal, you are bound to gain more Weight owing to the increased surplus of energy.
This is why an imbalanced meal is highly discouraged among those that seek to lose Weight. The sudden loss and increase of calories will cause an imbalance in one’s energy consumption directly affecting fat deposit.
Here is a simple computation to help you get to the right amount of calories you will need per day so that you get your nutrients in the right balance.
First of all, multiply your Weight in kilograms by 30. If you only know your Weight in pounds, divide it by 2.2 to get to its English equivalent. We divide this number by 30 because that is the number of calories you need to maintain your Weight per pound of Weight.
For example if your Weight in pounds is 150, divide it by 2.2. That will give you a figure of 68.18. This is your Weight in kilograms. Multiply this by 30 and you will arrive at the amount of calories you will need per day to maintain 150 lbs.
You may consult a nutritionist to help you come lose Weight. In the end it all comes down to math. If you consume more that your body needs, it stores it as fat. Now is probably a good time to start studying the back of those grocery cartons.
Try to keep your diet at a 40% protein, 25% fat, and 35% carbohydrate meals at 300 calories per meal. Spread out these meals in a day for optimum results.
While it may be simple computation to get at numbers, do not forget the earlier mentioned fact that the body adapts to its condition. Expose it to extreme ones and you may find yourself getting results you never wanted. Consult a nutritionist for more advice.
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Thyroid
Weight Loss
People have problem areas. Even people, who have achieved their ideal body weight, will still have problem areas. It could be the love handles, the flabby arms, the sagging skin or the hips. Then you will find the market offering all sorts of products, from creams and applications to get rid of the fats to gadgets and machines to tone the arms, thighs or the abs.
However, there is one reality check you have to make. You cannot Spot Reduce. The attempt to do so is not going to work and it will not be for your good.
Why Can’t I Spot Reduce?
The market misinforms the public of the benefits that can be expected from their so-called revolutionary products when in fact there really are no revolutionary results to look forward to.
1. Healthy Diet Is Important
Diet is an important element to get rid of the undesirable body fats. The foods that you eat have calories and cholesterols that get stored in your body, probably amassing on those problem areas of yours. The diet is the main culprit for presence of fats.
So no matter how much you depend on those gadgets in the market, it will remain defenseless if you keep indulging in sweets, fatty foods or junk foods.
2. Spot Reduction Is a Mere Myth
It is not healthy to believe what those people say about the productivity of Spot reduction efforts. The products you see on the market require nothing but merely attach or apply them on the problem areas. What about your other body parts? What about the other requirements of the body?
In any healthy endeavors, you must be on the top of your physiology. You should know what it takes to achieve a goal. For example, if you want six-packs in your stomach, you have to know what it takes to get them.
Some people out there would claim that if you want to improve the look of your stomach, you simply have to concentrate on abdominal exercises or use the gadgets that will do the exercise for you. Again, you cannot Spot Reduce. You cannot achieve the goal with simply doing that one abdominal exercise.
The fat can not just come off on its own by just using a gadget. Genetics has to do with it. Diet has to do with it. Lifestyle has to do with it.
The truth is, before you can even aim for the six-packs on the stomach, you will have to take away the fats first.
So doing 500 crunches a day will only exhaust you but it will not get rid of those fats. Your body will not burn the fats stored in that Spot you are targeting. Actual workouts can actually address this. With this, the fats are burned one at a time, and not just in one area. It has a more integrated system of reducing the fats in the body.
Then you will also have to gain body mass. At this point, the only way you can only get rid of the fats and get some body mass is to have a healthy diet and do cardio exercises.
Only after surpassing the diet and cardio requirements can you focus on the abdominal exercises. This is the only proper time to really focus on working out for the six-packs.
3. There Are No Shortcuts
Miracle diets, pills and potions are mere shortcuts that will lead you to a dead end. If a healthy body is aimed, you have to work for it. You have to earn it.
We truly are living in a fast world with the advancement of technology, but your body still is very much natural. Thus you will still have to be grounded to what is naturally required by the body, healthy diet, regular exercise and considerable amount of time to develop that desirable state.
4. Health and Fitness Require Commitment
Your dedication to the health of your body is a lifelong commitment. Even if you achieved a good body now, it will not remain so forever if you abuse on your diet and lifestyle. It needs to be loved and taken care of, regularly.
That is why if you will depend on the Spot reduction claims, it will really bring you nowhere. You can only hope, but you cannot expect. So if you aim for the healthy body; get an exercise program for your self and make some changes in your diet. Give your self a holistic development. Improve not only the body, but your outlook in life as well.
Do It the Proper Way
With all these points raised, the bottom line is to simply get healthy the proper way. The saying still holds true. No pain, no gain. So do not be a victim of the misleading information and empty promises thrown upon you. Simply know the proper options. Take the matter into your own hands and enjoy the benefits of a healthy body.
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As people age, they begin to complain more of pains in their Muscles and joints. They seem to stiffen up with age, and such commonplace activities as bending over for the morning paper can make them wince.
Such pain can grip so fiercely that they are sure it begins deep in their bones. But the real cause of stiffness and Soreness lies not in the joints or bones, according to research at the Johns Hopkins Medical School, but in the Muscles and connective tissues that move the joints.
The frictional resistance generated by the two rubbing surfaces of bones in the joints is negligible, even in joints damaged by arthritis.
Flexibility is the medical term used to describe the range of a joint’s motion from full movement in one direction to full movement in the other. The greater the range of movement, the more flexible the joint.
If you bend forward at the hips and touch your toes with your fingertips, you have good flexibility, or range of motion of the hip joints. But can you bend over easily with a minimal expenditure of energy and force? The exertion required to flex a joint is just as important as its range of possible motion.
Different factors limit the flexibility and ease of movement in different joints and Muscles. In the elbow and knee, the bony structure itself sets a definite limit. In other joints, such as the ankle, hip, and back, the soft tissue—muscle and connective tissue—limit the motion range.
The problem of inflexible joints and Muscles is similar to the difficulty of opening and closing a gate because of a rarely used and rusty hinge that has become balky.
Hence, if people do not regularly move their Muscles and joints through their full ranges of motion, they lose some of their potential. That is why when these people will try to move a joint after a long period of inactivity, they feel pain, and that discourages further use
What happens next is that the Muscles become shortened with prolonged disuse and produces spasms and cramps that can be irritating and extremely painful. The immobilization of Muscles, as researchers have demonstrated with laboratory animals, brings about biochemical changes in the tissue.
However, other factors trigger Sore Muscles. Here are some of them:
1. Too much exercise
Have you always believed on the saying, “No pain, no gain?” If you do, then, it is not so surprising if you have already experienced Sore Muscles.
The problem with most people is that they exercise too much thinking that it is the fastest and the surest way to lose weight. Until they ache, they tend to ignore their Muscles and connective tissue, even though they are what quite literally holds the body together.
2. Aging and inactivity
Connective tissue binds muscle to bone by tendons, binds bone to bone by ligaments, and covers and unites Muscles with sheaths called fasciae. With age, the tendons, ligaments, and fasciae become less extensible. The tendons, with their densely packed fibers, are the most difficult to stretch. The easiest are the fasciae. But if they are not stretched to improve joint mobility, the fasciae shorten, placing undue pressure on the nerve pathways in the muscle fasciae. Many aches and pains are the result of nerve impulses traveling along these pressured pathways.
3. Immobility
Sore Muscles or muscle pain can be excruciating, owing to the body’s reaction to a cramp or ache. In this reaction, called the splinting reflex, the body automatically immobilizes a Sore muscle by making it contract. Thus, a Sore muscle can set off a vicious cycle pain.
First, an unused muscle becomes Sore from exercise or being held in an unusual position. The body then responds with the splinting reflex, shortening the connective tissue around the muscle. This cause more pain, and eventually the whole area is aching. One of the most common sites for this problem is the lower back.
4. Spasm theory
In the physiology laboratory at the University of Southern California, some people have set out to learn more about this cycle of pain.
Using some device, they measured electrical activity in the Muscles. The researchers knew that normal, well-relaxed Muscles produce no electrical activity, whereas, Muscles that are not fully relaxed show considerable activity.
In one experiment, the researchers measured these electrical signals in the Muscles of persons with athletic injuries, first with the muscle immobilized, and then, after the muscle had been stretched.
In almost every case, exercises that stretched or lengthened the muscle diminished electrical activity and relieved pain, either totally or partially.
These experiments led to the “spasm theory,” an explanation of the development and persistence of muscle pain in the absence of any obvious cause, such as traumatic injury.
According to this theory, a muscle that is overworked or used in a strange position becomes fatigued and as a result, Sore Muscles.
Hence, it is extremely important to know the limitations and capacity of the Muscles in order to avoid Sore Muscles. This goes to show that there is no truth in the saying, “No pain, no gain.” What matters most is on how people stay fit by exercising regularly at a normal range than once rarely but on a rigid routine.
Suppose that at a distance you see a short, stooped figure walking with short, slow steps. Most likely, you will conclude that the person is old. The hunched posture gives you the clue.
Why does aging contort so many bodies in this way? The reason is that many people, throughout their lives, never extend the neck to its full range, and so the Muscles shorten. Long hours of reading, sewing, typing, or standing at a workbench take their toll. Eventually deposits of calcium salts in the joints complete the process of immobilization. Once this calcification takes place, nothing can be done to reverse it.
Fortunately, older persons can take action before it is too late. The best action is regular exercise that stretches the Muscles and improves flexibility, with special considerations on the core Muscles. This kind of response is relatively important for a number of factors that when taken for granted will only lead to serious health problems.
What Are Core Muscles?
Core Muscles pertain to the Muscles found at the obliques, abdominals, lower back, and the glutes. These four areas of the body are the ones that usually frame the posture of a person. Hence, a good posture reflects the good condition of these Muscle areas.
What people do not know is that core Muscles are actually the “core” or the central part for all the strength that is needed to boost carry out different physical activities. This only means that if an individual’s core Muscle is physically powerful, it will maintain equilibrium on the body and will stabilize the system every time the person is Working out and moving.
Strengthening Core Muscles
The main responsibility of the core Muscles is to provide enough power to the body in order to enable it to cope up with the dynamic challenges of every physical activity that a person encounters.
For this reason, many health and fitness experts have realized that it is relatively important to strengthen the core Muscles than with the other Muscles in the body. Through some series of experiments and research, they have found out that having a stronger core can lessen a lot of health problems concerning posture.
For instance, a well-conditioned core Muscle can project good posture. It can also improve the endurance of the back all the way through the day.
Why? Because Muscles that are included in the group of core Muscles are actually the ones that initiate the proper stabilization of the whole upper and lower torso.
So, for those who wish to know and understand why it is important strengthen the core Muscles, here is a list of some of the benefits that you can use as references:
1. Strengthening core Muscles will improve posture and prevent low back pain of the muscular origin.
This means that as you incorporate stretching exercises in your routine, taking a particular focus on the Muscles of the upper and front part of the trunk, including the abdominal and trunk Muscles, the activity has the tendency to strengthen the Muscles of the back that extend to the spine.
2. It will help tone the Muscles, thereby, avoiding further back injury
Exercising your core Muscles will strengthen and tones your lower back Muscles and buttocks while stretching the hip flexors and the Muscles on the front of the thighs.
Achieving this state will deter you from any serious lower back injury.
3. Improves physical performance
Exercising the core Muscles with slow, static stretching is just as effective in relieving stiffness and enhances flexibility. Once the flexibility of a person has improved, it follows that he will be able to perform his physical activities at a better state.
4. They do not cause sore aching Muscles
Static stretching for core Muscles is best for the Muscles and connective tissues. And because it employs slow stretches only, it will not cause any soreness, as do the quick, bouncing exercises that rely on jerky Muscle contraction.
5. Lengthen Muscles and avoid unbalanced footing as you get old
Core Muscle exercises lengthen the Muscles that have contracted as a result of pain. It also prevents pain from vigorous exercise if they are included at the end of each workout.
Health and fitness experts highly recommend starting core work out immediately and repeating the routine at least 2 times a week. The process can be done after the workout or even during the activity, for about 10 to 20 minutes only.
Indeed, core Muscles are absolutely important in determining the good posture of the body. Strengthening them can absolutely eliminate those nuisances of back pains.
Many Women nowadays are into resistance Training. Many get into resistance Training programs engaging into sports. Resistance Training is important for Women. It allows you to be active and have a healthy body. You may also gain the needed strength and physically built muscles.
Before you start lifting weights, you should know the proper ways on how to execute the exercise. Many Women seriously encounter injuries when they incorrectly lift weights. It is important that you get rid first of the excess weight that you have by walking or jogging. You may also purchase weight loss equipment such as treadmills, cross bar platinum, and nutrition boo guides for a better health.
Women usually do not have the natural muscle structure that most men have. They may not also have the same strength to carry heavy loads or the same resistance that men have. What more if you get older? Your body may no longer have the same strength when you were still young. This happens because of the lifestyle you have or just because of aging process. Your resistance may have just decreased and your body tends to weaken.
You can benefit many things when you get into resistance Training. Even if you are not an athlete or a body-building enthusiasts, you can get into resistance Training programs. Having an active body and well-toned muscles can provide you the more strength and good resistance. You can do some workout outdoors like walking or jogging to get a better blood circulation.
You may also do some stretching and warm up exercises to allow the blood nutrients go to the muscles and joints of your body. Muscle stretching also helps in lessening the risks of injuries and muscle pains after the work out. Muscles tend to sore and get strained if you are not well warmed-up and do the proper stretching techniques before the work out.
In addition, muscle stretching also gives you more flexibility. You will be able to execute exercises comfortably and effectively. It is advisable that you do repetitive stretching and warm ups. Repetition of exercises makes your muscles and joints more enhanced and more adapted to the motion you are executing.
When you are ready to lift weights, you should first work on your larger muscles then the smaller ones. You may then finally go to the muscles that are isolated. You may execute push-ups that can enhance the upper muscles of the body. Before doing triceps extension exercises, you should first focus on the larger muscle groups such as the muscle found in your butt. You may execute exercises like repetitive squatting, box step-ups, and lunges.
You may also work on your quads which is the muscle found on the front thigh. You may perform repetitive squatting and lunges as well. You may also use the leg extension machine and the leg press machine for a well-executed exercise.
You should always remember that you work on the opposite muscles. Muscles tend to get imbalanced especially if the amounts of exercises you do are not equally distributed. When performing triceps extension, it is advised that you also do bicep exercises. If you work out on the chest and the stomach area like crunches, it is important that you do back extension exercises to get a balanced upper muscle toning.
Always take a rest after your resistance Training work out. Allow your muscles to cool gradually so that you will not feel any sore or strained muscles. After the resistance Training, you will see that you are more ready and physically fit for many kinds of sports.
Exercise is always a do-it-yourself venture. No other person and no machine can do it for you. Hence, it is important to have those motivating factors so that a person who is into Exercise in order to lose weight will hang about.
This is what people who are overweight should learn to understand. However, even if it so easy to set for instructions and easy to follow, this is not the same case for almost 35% of Americans who are unable to prevent being overweight.
Of course, once we are overweight, we usually want to trim down for a whole lot of reasons, some related to physical condition and fitness, while others would want to enhance their physique and appearance. And it is never too late to be fit.
In the past 50 to 75 years, physical activity has become the exception rather than the rule, both at home and on the job. People tend to drive where others once walked. People tend to flick a switch and machines do the hauling, lifting, pushing, and pulling for them.
However, people who try to lose weight tend to believe that weight gain is likely to happen if they will not take forward-looking steps to stop it.
The point here is that health experts believe that people lose their way, especially when it comes to dieting. They tend to go back to their old eating habits even after they learn to enjoy low-fat eating. They tend to return to sedentary ways even though they enjoy exercising.
But despite the momentum toward weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social appearance. There are many reasons in order to keep you Motivated to Exercise and stay healthy for the rest of your life.
Ways to Lose Big
1. Have an explicit goal
A simple statement like, “I want to lose some weight,” is an ambiguous and an indefinite statement. It will not the least motivate you to start doing Exercises right away.
What is important is to be precise on your goals. It would be better if you will set some detailed amount of pounds that you really want to lose. Envisage yourself what you will look like after reaching your desired weight. Doing this will inspire you to lose weight. In fact, maybe even more than what you have planned in mind. The idea is to use that figure to assist you to remain resilient and dedicated.
2. Develop a strategy
Strength of will does not work alone! To lose weight and stay with it, your strategy must comprise of both Exercise and diet, and not either of the two.
Try to start motivating yourself by throwing away your clothes that have bigger sizes. This will put you in a situation where you only have your sexy clothes and that you have to make a choice by Staying Motivated to Exercise or not wear any clothes at all. Which do you prefer?
3. Make out little, calculable measures
Put into practice actions that will suit your lifestyle. This means you have to implement moves that you and you alone will benefit from it and not somebody else.
The idea here is to opt for a more positive and attainable goal and not just to shun away from being plump and chubby.
4. Produce monitoring that has an important effect
It would be better to have somebody willing to take note of your progress or development. This will inspire you to keep on doing what you have started. Having somebody to listen to your achievements is definitely a better prize than just achieving your goal alone.
Besides, having an extra hand to support you and cheer for you when things start to fall short. It is that simple way of hearing somebody believing on what you do is one of the greatest motivations to keep you exercising for more.
5. Construct a vigorous, sensible timeline
What do you plan to achieve in a year? Try to suit your objectives to your calendar, and do not look forward to see the results in just a snap.
The bottom line is that in order to stay Motivated to Exercise entails a lot of hard work, which is contrary to what most people tend to think. The main idea is to let people change their lifestyle because it is only through this way that they will absolutely change their weight…for the better.
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Exercise
There are a lot of people who would give a lot to increase their Metabolism. Having a high level of Metabolism enables one to maintain burn fat and lose weight fast with the least amount of activity. Metabolism is the rate by which the body produces and consumes energy and calories to support life.
There are several factors that affect the Metabolism of a person, such as the amount of muscle tissue, the frequency of the meals one consumes, genetics, stress levels, personal diet and activity levels. Metabolism slows done due to the following: loss of muscle because of not enough physical activity, the tendency of the body to cannibalize its own tissue because there is not enough food energy to sustain it, and the decrease of physical activity that comes naturally with old age.
Here are several ways to fire up one's Metabolism:
1. Build up on lean, mean body mass. It is only natural that Metabolism decreases along with age, but it is possible to counter the effects. The amount of muscle a person has is a very strong determinant in the ability to burn calories and shed fat. So it goes without saying that exercise is essential. Build strength and resistance by working out at least twice a week, preferably with weights. Do easy exercises in between workouts. Simple tasks such as walking the dog and using the stairs in place of the elevator can already take off calories. The key is to match the amount of eating to the amount of activity one has. Here are some guidelines in getting the right exercise:
For strength training
-Increase the amount of repetitions of a particular exercise.
-Add the level of resistance
-Utilize advance exercise techniques if possible
For cardiovascular training
-Insert intervals between exercises
-Perform cross-training and combine the exercises
-Add up on resistance and speed
2. Eat breakfast. A lot of people are ignoring the fact that breakfast is the most important meal of the day. Surprisingly, the ones who eat breakfast are thinner than the ones who do not. Metabolism can slow down considerably if breakfast is taken during mid-morning or if one waits until the afternoon to eat.
3. Avoid sugar. Sugar enables the body to store fat. It is recommended that a person consumes food that helps sustain an even level of blood-sugar. Additionally, progressive execerise 2-3 times a week should be in order to stabilize blood sugar.
4. Eat spicy foods. Hot cuisine with peppers can increase Metabolism.
5. Sleep more. According to research, it is riskier for people who do not get enough sleep to gain weight. Also, muscles are regenerated during the last couple of hours of slumber.
6. Increase water intake. Water flushes out toxins that are produced whenever the body burns fat. Majority of bodily functions involves water, and lack of water causes the body system's operations to decrease its speed, and produces unneeded stress as a result.
7. Eat smaller meals. It is advisable to consume 4 to 6 small meals that are timed 2 to 3 hours apart.
8. Never skip meals. People tend to skip meals in order to lose weight, which is a big mistake since it slows down Metabolism.
9. Plan meals in detail. Always prepare the right amount of food to be consumed at the designated intervals. Do not commit the mistake of eating meals in sporadic patterns.
9. Ditch the stress! Stress, be it physical or emotional, triggers the release of a steroid called cortisol, which decreases Metabolism. Also, people tend to eat excessively when stressed.
10. Guzzle up on green tea. It can be used as a substitute for coffee. Tea has the ability to stimulate Metabolism, and unlike coffee, it has no undesirable side effects when too much is consumed.
11. Include more energy foods in the diet, such as fruits and vegetables, beans and whole grains.
Achieving the desired body weight is never impossible if one has the determination and patience needed to stabilize the Metabolism level, which plays an important role in weight loss. A person needs to realize that eating right and working out is not just a passing fancy, but a way of life.
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Tips
Since a lot of people are involved in physical Exercises, it is imperative that the Importance of Warming up before any strenuous activity should be discussed. Many have repeatedly ignored going through the warm up stage before working out, not knowing the consequences in doing so.
Why warm up? Several changes takes place in the body once physical activity is initiated. A person's respiratory rate, blood flow, and oxygen and nutrient levels delivered to the cells increases. The rate of increase should be regulated in a steady pace to prepare the body for the physical stress that Exercise will demand. If one foregoes this priming procedure, the body will function less efficiently and the workout will produce less quality results. Warming up preps up the nervous system, heightens mental awareness and alertness, and loosens up joints and muscles to make them less prone to injuries. Warm ups jump starts the fluid located in the joints, minimizing the risk for wear and tear of the muscles. It gives the heart a suitable period to adjust and pump up blood and nutrients into muscles.
This is vital for older people, since they have tissues that are less supple; they have joints with less fluid, and weaker hearts. Sudden Exercise can produce heart attacks to older people.
How does a person warm up properly? Initially, it can be done in any procedure that enables the heart to beat faster. One can simply walk and jog, or if a cardiovascular equipment is available, such as rowing machine or a bicycle, it can be utilized. Start at a gentle pace, and then slowly increase the pace until heart beat rate increases and the body temperature rises. It important to note that the pace should be in accordance to one's current fitness level, where the activity will leave the person energized and not exhausted.
After working up a light sweat (suggested time is 3-5 minutes, longer if the person is working out in a cold environment) one should do dynamic stretching. Stretching helps in developing overall flexibility, particularly in the spine, shoulder, and hip areas. The kind of stretching depends on the type of activity a person plans to engage to. For instance, if one is about to play sports, the recommended kind of stretching would be the ones that mimics the movements that will be done in the court or field. If one is about to do martial arts, light sparring can be done in the quarter of the normal speed, or just simply do the movements in slow motion. Be certain that the major muscles groups are stretched for 8 seconds minimum. It is necessary to remember to keep feet moving or do leg Exercises whenever the upper body is stretched to keep prevent blood from pooling in the legs. Remember, one should only do stretching if the muscles are already warmed up. Do not bounce while stretching. It leads to a contraction that can result in muscle tear or pull.
For weight-lifters, this is what should be done after the initial warm up. Load the bar with about 50-60% of the heaviest weight to be done for the session and perform the number of repetitions that will be done for the heavy sets. For the second set, the weight will be increased to 80%, then eventually to 90%, decreasing to 2-3 repetitions. Afterwards, rest for about 30 seconds, then repeat the steps. After this warm up, one can now proceed to the heavy lifting for the day. The advantage of doing the procedure is that the heavy sets will feel less daunting and can now be performed with considerably less stress.
After Warming up and proceeding to the main workout, it is equally important to cool down. When a person suddenly stops exercising or lifting weights, blood gathers in the muscle and oxygen is blocked. When this happens, a person runs the risk of having a heart attack. So cooling down should have the same Importance as Warming up.
Exercise is good for the health. Everyone is encouraged to pump it up, just remember to remember all the necessary precautions not only to maximize the workout, but also to stay safe and healthy.
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Exercise
You cannot measure every morsel that passes your lips, but it is a good idea to measure most Foods and beverages until you get a feel for portion sizes.
It is a supersized world out there, and most people are surprised to find that their idea of a single serving is actually two or three.
If you are into bells and whistles, there are Food scales that are preprogrammed with nutritional information, as well as scales that will keep a running total of your daily Food and nutrient intake for you. The only tools you really need, however, are a simple and inexpensive gram scale, dry and liquid measuring cups, and idea on reading Food Labels.
Among all of the mentioned tools, reading Food Labels seem to be the most effective way of determining the right kind of Food to be bought in the supermarket. It lets you make sensible Food selections. Through the “Nutrition Facts” section in a particular item in the grocery, you can identify the amount of serving sizes provided in that product.
With Food Labels, you can clearly understand the amount and kinds of nutrients that are provided in the item. Usually, it contains the information on saturated fat, sodium, total fat, fiber, and cholesterol amount “per serving.”
However, understanding and reading these Food Labels can be very perplexing. A typical consumer would definitely ask what those numbers mean and how it will affect her diet intake if ever she will religiously follow the serving guide as stipulated on the Food label.
To further have a clear and more comprehensive understanding of the items stated in the Food label, here is a list of things that you need to know:
1. Serving size
This is the primary item you will see in a Food label.
The amount of servings stated in the Food label refers to the quantity of Food people usually consume. However, this does not necessarily mean that it reflects your very own amount of Food intake.
Moreover, serving size determines the amount of nutrients that enters the body. This means that if you will follow strictly what the serving size is, you will obtain the same amount of nutrients according to the serving size that was given in the label.
For instance, if the serving size says one serving size is equal to 54 grams, that would mean you have to measure 54 grams and eat that and you have just eaten one serving. So to speak, the amount of nutrients stated in the Food label is the same amount that has entered your body considering the fact that you have just eaten 54 grams.
However, if you have eaten everything, and the Food label says that each pack is equivalent to 4 servings, you have to calculate the amount of nutrients that have entered your body. This means that if the Food label says 250 calories per serving that means you have to multiply it to four to get the total amount of calories you have taken.
2. Nutrients
This refers to the list of available nutrients in a particular item. It is also where the nutritional claims of the product based on the recommended daily dietary allowance are stated. Usually, the nutritional amounts are based on both the 2,500-calorie diets and the 2,000 recommended dietary allowances.
In order to understand the numeric value of each item, you should know that the “% daily value” that the Food label indicates is actually based on how a particular Food corresponds to the recommended daily dietary allowance for a 2,000 calorie.
If in the event that you have purchased an item that has a dietary allowance different from the 2,000-calorie diet, you just have to divide the stipulated amount by 2,000 and you will be able to identify the “%daily value” for the nutrients.
3. Ingredients
This refers to the list of the ingredients that were used to manufacture the product. The listing is usually arranged from the main ingredients that have the greater amount by weight up to the smallest quantity. This simply means that the actual quantity of the Food includes the biggest quantity of the main ingredient or the first item and the minimum amount of the very last ingredient.
4. Label claim
This refers to the kinds of nutritional claims of a particular Food item. For instance, if an item says it is sodium-free, it has less than 5 milligrams per serving or a low fat item actually contains 3 grams of fat or less.
Indeed, reading Food Labels can be very tedious and confusing. Nevertheless, once you get the hang of it, it would be easier for you to watch your diet because you can already control the amount of Food that you take.
Heart rate Monitors used to be exclusively operated by physicians and nurses alone but that was soon rectified with today’s multi-tasking generation. Every person seemed to want to know about everything that was related to them and that of course included monitoring their own Heartbeats.
What is a Heart Monitor
Also known as a cardiac monitor, a Heart monitor is a piece of electronic equipment that can be used to track or observe Heart functions continuously. It allows people to place a numerical value on their healthiness based on their Heart rate and have a target Heart rate to work for. The more complex versions of the Heart monitor allow physicians to see any signs of deterioration or improvement and make the necessary adjustments immediately.
Types of Heart Monitors
Today, Heart Monitors are produced by the millions and designed to cater specific types of individuals. Some Heart Monitors are primarily designed for weight loss programs while others are meant for the use of athletes or fitness programs. Some are wireless or come as a built-in feature of exercise equipment like a treadmill or an exercise bike. It can be strapped to your wrist or of considerable size. It may or may not emit any electromagnetic waves, depending on its purpose. A fetal Heart monitor, for instance, must not produce any waves at all as this may affect the health of the baby.
Factors on Selecting the Best Heart Monitor for You
ECG-Accurate Monitors with Chest Straps – Heart Monitors that come with chest straps are more often not the most accurate of Heart Monitors. The chest strap is strapped around your chest, a few centimeters below your breast. It contains a device that’s able to detect electrical activity of your Heart and transmit it to the brain of the machine – just like an ECG. The results are shown on the display monitor, which most of the times is attached to your wrist like a watch. Others however prefer results to be transmitted through audio messages via earphones.
Upon choosing Heart Monitors with chest straps, you need to remember to keep the strap constantly connected to your body lest you want the Heart monitor to produce inaccurate readings.
Lastly, the only alternative against buying Heart Monitors with chest straps are the ones that rely on pulses on your fingertips. These however do not provide readings as accurate as those with chest straps.
Heart Monitor Features – Basic and lower end models tend to display only your Heart rate and maybe the elapsed exercise time as well. This of course does not provide sufficient information if you want to know exactly how much you need to improve before you can be qualified as a completely healthy individual. Higher end models will naturally offer a wider range of features – for a price. Examples of such features are – but not limited to – Heart rate zone alarms, timers and number of calories burned. It may also allow users to set pre-programmed workouts along with a targeted Heart rate.
Ease of Use – Lastly, you must purchase a Heart rate monitor that you will have no problems of using. What good would a high end Heart monitor do if it takes you an hour to operate it? Are the numbers and words appearing in the Heart rate monitor readable? Can it be used in no-light situations? Are buttons well-labeled and ergonomically positioned?
To Buy or Not to Buy a Heart Monitor
Heart Monitors can be especially costly, more so if you are intent on purchasing higher-end models. If you have a limited budget, you should ask yourself whether or not you truly need to buy a Heart monitor. You can of course purchase one of the lower-end models but low quality Heart Monitors can lead to inaccurate results and that sort of defeats the purpose of buying one.
If you are intent on purchasing a Heart monitor, you need to ask yourself another question: do you need to make a solo purchase or is it alright with you to use the Heart monitor that comes as a built-in feature of a treadmill? Lastly, you should remember as well that you can always pay your doctor regular visits and have him monitor your Heart rate for you.
One of the most undemanding and the most workable ways to knock over blood sugar amount, eliminate the dangers of “cardiovascular disease,” and perk up health and welfare in general is Exercise.
In spite of that, in today’s inactive world where almost every indispensable job can be carried out online, from the ergonomic chair in front of a computer, or with a streaming line of messages from a fax machine, exercising can be a hard argument to win over.
The Weight of Exercise
Everyone should Exercise, yet the health experts tells us that only 30% of the United States population gets the recommended thirty minutes of daily physical activity, and 25% are not active at all. In fact, inactivity is thought to be one of the key reasons for the surge of type 2 Diabetes in the U.S., because inactivity and obesity promote insulin resistance.
The good news is that it is never too late to get moving, and Exercise is one of the easiest ways to start controlling your Diabetes. For people with type 2 Diabetes in particular, Exercise can improve insulin sensitivity, lower the risk of heart disease, and promote weight loss.
Type 2 Diabetes
Diabetes is on the rise. The number of people diagnosed with Diabetes every year increased by 48% between 1980 and 1994. Nearly all the new cases are Type 2 Diabetes, or adult-onset, the kind that moves in around middle age. Symptoms of Type 2 Diabetes include increased thirst, appetite, and need to urinate; feeling tired, edgy, or sick to the stomach; blurred vision; tingling or loss of feeling in the hands.
The causes of type 2 Diabetes are complex and not completely understood, although research is uncovering new clues at a rapid pace.
However, it has already been proven that one of the reasons for the boom in type 2 Diabetes is the widening of waistbands and the trend toward a more deskbound and inactive lifestyle in the United States and other developed countries. In America, the shift has been striking; in the 1990s alone, obesity increased by 61% and diagnosed Diabetes by 49%.
For this reason, health experts encourage those who already have type 2 Diabetes to start employing the wonders that Exercise can do for them. Without Exercise, people have the tendency to become obese. Once they are obese, they have bigger chances of accumulating type 2 Diabetes.
Today, the U.S. Department of Health and Human Services reports that over 80% of people with type 2 Diabetes are clinically overweight. Therefore, it is high time that people, whether inflicted with type 2 Diabetes or not, should start doing those jumping and stretching activities.
Getting Started
The first order of business with any Exercise plan, especially if you are a “dyed-in-the-wool” sluggish, is to consult with your health care provider. If you have cardiac risk factors, the health care provider may want to perform a stress test to establish a safe level of Exercise for you.
Certain diabetic complications will also dictate what type of Exercise program you can take on. Activities like weightlifting, jogging, or high-impact aerobics can possibly pose a risk for people with diabetic retinopathy due to the risk for further blood vessel damage and possible retinal detachment.
If you are already active in sports or work out regularly, it will still benefit you to discuss your regular routine with your doctor. If you are taking insulin, you may need to take special precautions to prevent hypoglycemia during your workout.
Start Slow
For those who have type 2 Diabetes, your Exercise routine can be as simple as a brisk nightly neighborhood walk. If you have not been very active before now, start slowly and work your way up. Walk the dog or get out in the yard and rake. Take the stairs instead of the elevator. Park in the back of the lot and walk. Every little bit does work, in fact, it really helps a lot.
As little as 15 to 30 minutes of daily, heart-pumping Exercise can make a big difference in your blood glucose control and your risk of developing diabetic complications. One of the easiest and least expensive ways of getting moving is to start a walking program. All you need is a good pair of well-fitting, supportive shoes and a direction to head in.
Indeed, you do not have to waste too many expenses on costly “health club memberships,” or the most up-to-date health device to start pumping those fats out. What you need is the willingness and the determination to start exercising to a healthier, type 2 Diabetes-free life.
The results would be the sweetest rewards from the effort that you have exerted.
Prescribing a medication for pregnant women is a complex process.
Before obstetricians and gynecologists decide which dose of which drug can best treat a condition without putting any harmful side effects on the mother and the baby, they consider the patient’s age, general health, the number of months before delivery, tolerance for medications, and any other drugs the pregnant patient may be taking.
Prescribing Exercise on pregnant women has to be just as scientific and precise. The type, intensity, frequency, and duration of a “dose” of Exercise are all critical. One person’s healthy, vigorous workout could be hazardous to another. These dangers may be greater in pregnant women because they are more likely to have strains and other serious side effects for the would-be mother.
However, if Exercise will be implemented and carried out in a normal, average range, Exercise will not have an effect on the overall condition of the Pregnancy and especially on labor or delivery.
Pregnancy
Quality prenatal care should be given to a mother during her Pregnancy. She should be prepared for the normal delivery of a healthy baby. Complications should be prevented at all costs.
All of these things are boiled down to the fact that a pregnant woman should be cared in such a way that she will not be compelled to do vigorous work but should not also stay in bed and be inactive until she gives birth to her baby.
Consequently, a pregnant woman’s condition varies in relation to the growth and development of the baby in side her womb. Therefore, it is necessary that proper health guidance be provided by her physician during her visit.
Moreover, it is important to keep the pregnant woman’s life active in order to promote good health, not only for her but also for the baby most importantly.
Physical conditions like blood pressure, weight and health status is usually monitored during the pregnant woman’s visit to her doctor. For this reason, it is significant to note that Exercise can be the number one factor in order to keep these aspects in good condition.
As the health experts contend, adequate physical and emotional information is needed by a pregnant woman to prepare herself for delivery. She needs practical health messages in keeping herself and the baby healthy.
Hence, for mothers or would-be mothers who are not yet aware why they should exert some effort in engaging into moderate, normal Exercise, here is a list of some of its benefits so that you will be able to understand the reason why pregnant women have to Exercise regularly:
1. Defiance against fatigue
As muscle becomes fatigued, it produces less force. To accomplish a task like climbing the stairs, for example, or shoveling snow, more units of muscle must be called into play to back up the wearied muscles.
The tired muscles are both less efficient and less effective. Hence, this will just put more strain on the pregnant woman because of the weight that is continuously adding up each day. That is why tired muscles will usually result to leg cramps or sore muscles.
What every pregnant woman must know is that Exercise improves the condition of the muscles and their ability to work longer without fatigue.
2. Reduce backaches
Even when you sit or stand, some muscles are working, and such relatively easy postures can tax some muscles and cause fatigue. The muscles of the lower back, for example, can be exhausted and worn out by the effort of keeping erect when a pregnant woman stand still for several hours.
With Exercise, a pregnant woman can correct this error by developing her posture.
3. Increase the amount of oxygen
Work and Exercise rely on glycogen, a substance produced by the body from complex carbohydrates and stored muscles and liver. The supply of glycogen in the muscles determines and limits the duration of activity. Exercise depletes the glycogen in the muscles and leads to tiredness.
However, when glycogen is depleted by strenuous activity, it is replaced in quantities greater than before, as if the body recognized the need to lay in a larger supply of fuel.
Hence, oxidation is essential for converting glycogen to the energy that pregnant women need to wiggle a finger, flex a muscle, or practice the lungs and heart for some blowing action during normal delivery.
These are just some of the many benefits Exercise can bring to pregnant women. Besides, nothing is completely wrong for a pregnant woman doing some moderate Exercises. The only important thing to remember is that before starting an Exercise program, whether pregnant or not, it is best to consult your doctor. As they say, doctors know best!
It seems as though many Americans are living a life that leads to high blood pressure or Hypertension. As people age, the situation gets worse. Nearly half of all older Americans have Hypertension. This disease makes people five times more prone to strokes, three times more likely to have a heart attack, and two to three times more likely to experience a heart failure.
The problem with this disease is that nearly one third of the folks who have Hypertension do not know it because they never feel any direct pain. But overtime the force of that pressure damages the inside surface of your blood vessels.
However, according to experts, Hypertension is not predestined. Reducing salt intake, adopting a desirable dietary pattern losing weight and exercising can all help prevent Hypertension.
Obviously, quitting bad habits and eating a low fat diet will help, but the most significant part that you can do is to Exercise. And just as Exercise strengthens and improves limb muscles, it also enhances the health of the heart muscles.
Heart and Exercise
The Exercise stimulates the development of new connections between the impaired and the nearly normal blood vessels, so people who Exercise had a better blood supply to all the muscle tissue of the heart.
The human heart basically, supply blood to an area of the heart damaged in a “myocardial infarction.” A heart attack is a condition, in which, the myocardium or the heart muscle does not get enough oxygen and other nutrients and so it begins to die.
For this reason and after a series of careful considerations, some researchers have observed that Exercise can stimulate the development of these life saving detours in the heart. One study further showed that moderate Exercise several times a week is more effective in building up these auxiliary pathways than extremely vigorous Exercise done twice as often.
Such information has led some people to think of Exercise as a panacea for heart disorders, a fail-safe protection against Hypertension or death. That is not so. Even marathon runners that have suffered Hypertension, and Exercise cannot overcome combination of other risk factor.
What Causes Hypertension?
Sometimes abnormalities of the kidney are responsible. There is also a study wherein the researchers identified more common contributing factors such as heredity, obesity, and lack of physical activity. And so, what can be done to lower blood pressure and avoid the risk of developing Hypertension? Again, Exercise seems to be just what the doctor might order.
If you think that is what he will do, then, try to contemplate on this list and find some ways how you can incorporate these things into your lifestyle and start to live a life free from the possibilities of developing Hypertension. But before you start following the systematic instructions, it would be better to review them first before getting into action.
1. See your doctor
Check with your doctor before beginning an Exercise program. If you make any significant changes in your level of physical activity — particularly if those changes could make large and sudden demands on your circulatory system — check with your doctors again.
2. Take it slow
Start at a low, comfortable level of exertion and progress gradually. The program is designed in two stages to allow for a progressive increase in activity.
3. Know your limit
Determine your safety limit for exertion. Use some clues such as sleep problems or fatigue the day after a workout to check on whether you are overdoing it. Once identified, stay within it. Over-exercising is both dangerous and unnecessary.
4. Exercise regularly
You need to work out a minimum of three times a week and a maximum of five times a week to get the most benefit. Once you are in peak condition, a single workout a week can maintain the muscular benefits. However, cardiovascular fitness requires more frequent activity.
5. Exercise at a rate within your capacity
The optimum benefits for older Exercisers are produced by Exercise at 40% to 60% of capacity.
Indeed, weight loss through Exercise is an excellent starting point if you wan tot prevent Hypertension. Experts say that being overweight is linked to an increased risk of developing Hypertension, and losing weight decreases the risk.
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Hypertension
When Mike turned 65, he was 25 pounds overweight. By strict dieting, he shed the extra pounds, but he lost more weight; he also lost his energy and vitality. He was always exhausted, and his friends, seeing his gaunt, drawn face, worried about his health.
By the time volunteered for a particular fitness program two years later, he had put 25 extra pounds back on. After 6 months of Exercise and some willpower at the dinner table, Mike slimmed down again. This time he felt better than he ever had, brimming with energy and glowing with good health.
What made the difference? The first time Mike lost weight; the second time he lost fat. The distinction is important. According to research, a large portion of the weight lost by dieting alone is active tissue, such as muscle and connective tissue, while a smaller fraction is excess fat. Exercise has the opposite effect. It increased his lean body mass and decreased his excess fat.
Same thing goes with Cellulite. Most people tend to think that Cellulites are only present to people who are obese. That is why they sometimes associate Cellulite with fats and obesity.
Actually, even if Cellulite refers to the chain of wrinkled “fat cells” and “subcutaneous connective tissues” beneath the layer of the skin, it should never be associated with people who are fat or obese. In fact, there are many people who have Cellulite but are not fat at all.
In reality, nobody knows the main reason why some people accumulate Cellulite. However, there are some factors that health experts are considering such as the structure of the fat cells or the poison that entered the body. Some experts say it may be caused by some hormonal changes in the body. But none of these things has been proven to cause Cellulites.
However, the only main reason why most of the Cellulite cases are abundant in women is that the connective tissues of women are more rigid and firm than men. Hence, whenever a woman gets fat, the fatty cells tend to swell and get bigger. It creates a protruding appearance to the skin producing an “orange peel” look.
For this reason, women are more prone to Cellulite than men. That is why it is important for women to be more careful on their body as they have higher chances of accumulating Cellulite.
Fats and Cellulite
With the many cases of obese people having Cellulites in their body, most of them believed that their Cellulites are caused by being too fat.
Even though not all those who are obese develop Cellulites, being overweight can really trigger the development of Cellulites. This is because too much fat under the skin tend to push the connective tissue creating a strain on the skin. Thus, Cellulites form.
However, this is still dependent on the structure of the cells. If an individual’s cell structure does not inhibit the tendency to bulge or expand even if fat deposits accumulate, then there will be no Cellulites.
So, the most important thing to remember here is to keep those connective tissues firm and strong and avoid accumulating excess fats so as to avoid the development of Cellulite.
How? Start an Exercise routine program.
Transforming food into fat seems all too easy for most of us. Losing fat is far more difficult, and to accomplish this, we have only three alternatives: (1) decrease food intake and keep activity constant; (2) increase activity and keep food intake constant; or (3) combine both approaches: diet and Exercise.
Physical activity can help reverse the results of inactivity. An hour of vigorous Exercise burns up 300 to 600 calories. If you also cut 300 to 500 calories from your daily menu, you can also lose weight at the rate of one to two pounds a week.
Without Exercise, you would have to eat 500 to 1,000 fewer calories a day to lose the same number of pounds in a week. Exercise is not for everyone who is over-fat, however. The severely obese person should Exercise only under medical supervision to prevent strain on the cardiovascular system and connective tissue. And no one should restrict food intake drastically without consulting doctor.
Resorting to this kind of activity will only get the matter worse. Remember what happened to Mike? He thought that when he started dieting, he would eventually lose all the excess fats he has accumulated. The problem is that he lost those connective tissues rather than excess fat.
For people who are prone to Cellulites, this will be a greater problem. Losing connective tissues instead of fat by strict dieting can only make the skin more prone to greater problems but the fat cells are still there. That only means that the problem is not solved at all.
Hence, if you wish to loose those Cellulites, it would be better to loose those fats first. The idea here is to burn those fats by increasing your metabolism by 7.5% to 28% more than your normal rate.
It is for this reason that exercising is an important factor in losing Cellulite. So for a more Cellulite free body, always engage in an Exercise routine.
