Monthly Archives: September 2017

Indispensable Ingredients Of Fitness And Healthy Living

For the past several years, there is hullabaloo on the need to be slim and sexy. Grocery shelves are filled with several food supplements and other products that promise certain health and wellness benefits. Home TV shopping channels also offer everything from slimming tea to herbal soap to ‘instant abs’ exercise gadgets. Gyms across the country are fast gaining members who are willing to sweat it out just to burn excess calories from mindless munching and eating. There is also an increasing number of vegetarianism and raw food diet converts who vow to trade juicy hamburgers for fresh vegetables and fruits. People who are stressed out dream of luxurious spa treatments, Thai and Swedish massages, and detoxification diets. All of a sudden, there’s the need to attain fitness and healthy living. This desire can be attributed to man’s realization that the world he is living in is too polluted and toxic. Fitness and healthy living seems to be man’s only hope in staying sane and sound in this otherwise hostile world.

If one wishes to achieve fitness and healthy living, he should go for ‘holistic’ approach. A person who wants to have super-fit body goes to the gym a lot and sticks to rigorous exercise routines. There’s nothing seemingly wrong with this but he should also see to it he is eating the right kinds of food. It is not enough to be physically fit outside; one has to strive to be internally and externally healthy. Body builders have to follow specific diets appropriate for his physical needs. It is a must to consult personal trainers who can prescribe a proper workout routine and the corresponding diet needed for such routine. Furthermore, people with weight problems should not only focus on improving their diet. Overweight and obese people also need to regularly exercise. One sure way to improve one’s health condition is through exercising and eating wisely. A person should consider these two key aspects as a two-in-one package.

Fitness and healthy living cannot be attained without the exercise of one’s will. An overweight person cannot be fit and healthy just be watching TV all day and expecting to wake up slim the next morning. Fitness and healthy living requires a lot of effort and involves many decision-making opportunities. One must be really determined to improve his diet and religiously follow exercise routines to be able to resist temptations that may go along the way. Sometimes, it is too tempting to pig out a little more often and to just watch movies at home instead of exercising and eating good food. But if a person firmly decided to be slim and sexy, he should be willing to let go of life’s needless pleasures.

Barbell 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 barbell 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

SHOULDERS: Upright row, military press, front shrug

TRICEPS: Lying triceps extension, lying triceps extension with EZ curl bar

BICEPS: Standing curl, EZ standing curl

LOWER BODY: Squat, reverse lunge, calf raise

Health and Fitness Essentials – The Cardio-vascular Workout

To accomplish a good cardio-vascular workout all you really need is a good pair of running shoes. Most cardio-vascular exercise needs little or no third party apparatus to help you accomplish your routine. Running, dancing, walking can all be done with no equipment (well, if dancing, then maybe some music would help). Other forms of cardio are step, circuit training, bike riding, swimming, aerobics and more…

With most exercise you should always remember to warm up first and cool down afterwards. This means gently stretching and moving your muscles to start off with. Suddenly moving into full exercise without building up first will cause problems such as stiffness and cramps. Ease yourself into it. Then after exercise, the cool down is basically gently moving the muscles and joints to stretch and relax, as your body returns to its normal pace.

Running:
Make sure you have a good pair of running shoes. The technology put into these shoes nowadays is highly researched and designed to reduce shock to the feet, ankles, legs and back. So don’t skimp on these – you get what you pay for.

Before you start your run, be sure to warm up first. Start with a brisk walk ensuring you move your arms vigorously gradually breaking into a slow jog. It is better to run at a speed to which you can still converse. If you find yourself losing breath, slow your pace down until you’ve recovered. If you are a novice runner try running and walking, until you can hold your run for 15 minutes.

Now increase the length and time of your run by a couple of minutes every other time you hit the road or treadmill, until you can run for 30 minutes without stopping. Try to increase your run time by 10% each week, remember not to over do it and don’t forget to warm down at the end of each by slowing down gradually. When your run is complete stretch your legs for 30 seconds per muscle, hamstring, calf and thigh.

Cycling:
Cycling is one of the best ways to get a good cardio-vascular workout.

First of all, if you are riding on the roads safety is paramount, always use the appropriate safety equipment when road riding. You can stay fit by riding a bike to work, most people work within a five mile radius of there place of work, which is a perfect distance for a bike ride.

Exercise bikes can be used in a variety of ways, general riding for specified length of time, this is like going for a bike ride with out the dangers of road riding and the weather. Warm up riding you can use an exercise bike for warming up the legs before a leg workout. Also exercise bike classes, these classes are taken by an instructor, who will put you through various levels of pace, quite like a circuit training exercise with a bike.

You may find it surprising to find that riding a bike five miles 3 times per week will improve your heart rate, your posture, skin and weight control. Some even say that riding and running are great ways of relieving stress.

Swimming:
One of the best ways to firm up and trim your body down. Due to the resistance the water has on the body swimming involves all the major muscle groups this allows the body to burn up to 20% more calories than swimming through air. Swimming a few lengths per day will keep you fit and give you an excellent workout. Swimming also has less impact on the joints than say, running.

If you wish to take your swim a little further try picking up the pace of your swim, you can work up to a great aerobic exercise and give your body an excellent workout.

Start off by swimming 1-2 lengths at a time resting between sets if necessary, after you have swam ten lengths call it a day. The next day repeat the process until you can swim five lengths without a break. Progress to ten lengths in by adding an extra length each time you return.

You can put together your own cardio raining routing in the gym, if you have a problem with this then the staff on hand will write one for you and show you how to achieve your goal. Try to make your cardio last between an hour and an hour and a half. A good start point for cardio is always a run.

This cardio workout will work for a person of medium fitness, however adjust the times and pace according to your fitness levels.

1. Run at a light pace for 20 minutes, start off at a walking pace and gradually move to a run, this helps you get warmed up and the blood pumping.

2. Rowing machine- set the rowing machine for a countdown time of 15 minutes or keep a check on your watch or the clock. Start off with a slow rowing motion to get the pace up, maintain this steady pace throughout the full 13 minutes and use the 2 minutes to slow the pace down.

3. Move immediately on to exercise bike take a stead paced ride for 12 minutes with a sprint finish for the remaining 3 minutes.

4. After the exercise bike move directly on to the step climber for a period of 15 minutes climbing on a light level to get the legs going. Try to move at a swift pace for the full 15 minutes as this is the last of the leg work you will be doing.

5. When you have completed the step climber, move onto the abs bench for some crunches. 4 sets of crunches to failure is your target for this exercise. Try twisting your body and touching your left knee with your right elbow and vice versa.

6. The last exercise in this quick cardio workout is the leg raise apparatus. Bring your knees up to your chest for 3-4 sets for as many reps as possible (failure)

After the completion of this cardio workout, remember to do a full warm down by stretching the muscles. The full workout should take you around 1 hour 20 minutes.

Dealing With Your Depression And Anxiety In The Business World

It is not easy to deal with depression and anxiety in the business world. Getting help from a professional should be the first thing you do if you deal with depression. Many companies nowadays have different programs for their employees. Talk to your Human Resources Representative on a confidential basis and ask if your employer has any such programs.

If your place of work doesn’t have any programs then ask your doctor or local mental health clinic. Help is available if you look hard enough.

With the help of a professional, evaluate the source of your depression. Knowing what is causing your depression can go a long way. Once you know why you are feeling depressed, then it is easier to find the ways to overcome it.

A good way to manage your depression is to learn how to deal with your negative thinking. If you get thoughts that make your fearful or anxious, challenge those thoughts with positive statements. Try to minimize the fear behind the thought by thinking of something positive or constructive.

When we worry or get depressed, we tend to worry on exaggerated assumptions. Sometimes our exaggerated ideas can make us worry even more. Remember to get all of the facts of your current circumstances. Getting the facts can make us aware of what is reality and what is not. Before you worry about something, get the necessary information on your situation. Don’t assume anything.

Take things one at a time. Do not look too far ahead. Next week or next month will take care of itself.

Your not alone in dealing with depression and anxiety. If you have such a problem, you can take steps to solve your current problem. They key is to get help from a counselor and to be persistent in finding the ways that will get rid of your anxiety and depression. Remember that there is hope. Eventually you or the person who is struggling will eventually get better.

Exercise with best results

The problem of setting the training at a certain moment in the day is more serious than it appears to be. The choice of the period when we train depends on more factors.

It’s clear from the start that we cannot consider the period of three hours after every main meal, because this interval must be allotted to digestion only. Considerable physical effort is totally unadvisable in this period (blood must not be directed to the muscles, since gastric digestion has priority).

More exactly, people should train when their stomach is empty, but the level of glycemia must be constant. Considering a normal awake – asleep rhythm, there are two favorable moments when we can set fitness programs and training in general: one in the morning, between 10-12, and the other one in the afternoon, between 16-19.
Current practice in most of the sports confirms these periods as best for training.

Another argument for choosing one of these intervals for training is the body temperature, which now gets to its maximum. The second period (16-19) is even better than the first one from this point of view, because the temperature is higher and this enhances sport performance.

It is not advisable to train very early in the morning, right after waking up and before breakfast. However, there are authors who support the idea of having the training in this period. The reserves of glycogen are limited after the lack of food during sleeping and this is a reason for using the adipose tissue earlier in training than in other cases.

Unfortunately, at the same time, the stress hormones (cortisone) are secreted abundantly, so besides the adipose tissue, there is the risk of losing precious muscular tissue.

Another argument against this is the fact that body temperature is very low in the hours of morning, so no motion parameters (force, resistance, speed, mobility, skill) can be fully activated. Thus, a prolonged and tiring warming up would be necessary, hindering the actual training.

Everybody agrees that training before bedtime is not advisable at all, because they delay sleep a few hours, given growth of cortical activity and of body temperature.

This schedule can be adapted to any biorhythm and time zone and once automatism installed, effectiveness of training will definitely increase.

Baby Boomers Sports And Gym Injury Risks|avoid Over 40s Exercise Injuries

Due to health care education, more people, who are over forty, those born in 1946 to 1964, commonly known as the baby boomers, are realizing the benefits of taking up sports or exercising in a gym.

This is well and good since exercising regularly severely cut the risks of contracting aging and obesity related potentially killer diseases such as diabetes, heart diseases, stroke, some forms of cancers and many other diseases.

It is indeed heartening to know that more baby boomers are taking charge of their health through regularly exercise to improve their cardiovascular health thus becoming fitter and stronger. However, with more middle aged people exercising and playing some form of sports, instances of injuries sustained from these activities have risen substantially.

In the United States, these gym or sports injuries have become the number 2 reason for people visiting the doctor’s office just behind the common cold, reported by the National Ambulatory Medical Care in 2003.

A Consumer Product Safety Commission research in 1998 found that sports related injuries to baby boomers had risen by 33 percent since 1991 and contributed to US$18.7 billion in medical costs.

Outdoor sports such as tennis, jogging and golf are very popular with people over forties. Not to be outdone, the more body conscious over forties baby boomers are also joining gym memberships in the multitudes.

Gyms all over the developed world are happily reporting booming new memberships year after year with a large pool of their members being the over forty baby boomers brigade, male or female baby boomers irrespective.

As baby boomers get older, their susceptibility to sports injuries rise proportionately. As people age, their body degenerate along with the aging process, although exercising regularly is known to slow down this very degeneration process.

This is particularly so for the risky weekend warriors who take to the running tracks or lifting weights to build their body with gusto during the weekend putting their aging bodies and joints to sudden busts of unaccustomed stressful activities, causing damages to their own bodies unknowingly.

What are the common baby boomer’s sports injuries? How to avoid them?

• Shoulder injuries – Common for those playing squash, tennis, badminton and lifting weights in the gym using wrong form and techniques.

• Elbow injuries – People who play racket games and bodybuilders.

• Back injuries – A very common occurrence in the gym amongst baby boomer bodybuilder wannabes. Also a common injury for golfers who often have to swing their spine.

• Knee injuries – For baby boomers who participate in sports with sudden movements and changes of directions such as squash and soccer.

•Ankle injuries – Usually striking the runners and joggers of long distances.

How to avoid the risks of sports injuries for the over forties?

This is largely common sense which most people know but few do it regularly as part of their exercise routine in so doing, risking injuries which can be avoided.

• Thorough warm of the muscles and joints which will be involved in the exercise or sport.

• Stretching adequately and correctly. Many people stretch in the wrong manner which then may cause even more injuries.

• Take the exercises or sports one step at a time, then as endurance and strength build up over time, you can then increase the intensity of the sport or the exercise.

• Exercise regularly. Not just over the weekend. Your body may not be able to cope with the sudden outburst each weekend.

• Hire a sports personal trainer who can tailor an exercise program suitable to your health condition and guide you safely through the exercises.

So baby boomers, don’t become a victim of your exercises. You want to be fit and healthy, not suffering from pain and despair from what could have been an enjoyable game of healthy sporting activity. Over 40s sports injuries can be avoided.

Helping Students Survive Sudden Cardiac Arrest

Right now, millions of students across the country are participating in physical activities at their schools – a basketball or soccer game, football and cheerleading practice or gym class. What if one of them had a life-threatening cardiac emergency? Would the school be prepared?

Sudden cardiac arrest strikes more than 340,000 Americans each year, including children and teens, usually without warning. Heart conditions tend to go undetected and often manifest themselves during physical activity. In the event of a cardiac arrest, a quick response and the early use of an automated external defibrillator (AED) are critical to improving the chances of survival.

According to the American Heart Association, early use of AEDs – portable devices that analyze the heart’s rhythm and deliver an electric shock to reestablish a normal heartbeat -could raise the chance of survival by 20 percent or more.

“Nearly 95 percent of cardiac arrest victims die – usually because defibrillation occurs too late,” said Dr. Vincent Mosesso Jr. of the National Center for Early Defibrillation based at the University of Pittsburgh. “Every minute that passes before returning the heart to a normal rhythm decreases the chance of survival by 10 percent. Patients who receive CPR [cardiopulmonary resuscitation] and a defibrillator shock within three minutes of going into sudden cardiac arrest have the best odds of survival.”

Unfortunately, many schools aren’t equipped with AEDs.

For that reason, Duracell and Zoll Medical Corp. have teamed up to help inform parents and educators about the importance of being prepared for these critical situations.

“Through this campaign, we want to work with communities across the country to provide their schools with the tools necessary to help save lives,” said Kara Salzillo, manager of brand communications for Duracell.

Heart Attacks, Silent And Deadly

Heart disease is one of the nation’s deadliest killers taking the lives of almost one million Americans each year. Each of us has a different susceptibility to cardiovascular disease. Your fitness level and what you eat plays a major role. Approximately 64 million Americans have cardiovascular disease, and here’s the shocker; as many as 40 percent of those who suffer a heart attack have no symptoms. A heart attack may occur due to heart disease but not always and although it is the leading cause of death it can be prevented. Women usually have fewer heart attacks than men but after menopause women catch up to men in the number of heart attacks experienced.

So, what are the factors that lead to heart disease?
The most commonly recognized risk factors are:

1 Stress
2 Smoking
3 High levels of LDL cholesterol (bad cholesterol)
4 Low levels of HDL cholesterol (good cholesterol)
5 High Blood-pressure.
6 Obesity
7 Diabetes
8 Destructive form of amino acid called homocysteine
9 Heredity

The heart is the most crucial organ to sustain life and to keep it ticking efficiently, our priority should be to prevent its deterioration. The simplest Mantra for prevention of heart disease is; eat well, exercise and adopt a healthy lifestyle. This has been said countless times before and the simple truth is that those who do follow through with the advice enjoy a much healthier and longer life.

NOTE: Always check with your physician first before changing or implementing any sort of a diet or exercise program especially if you’re taking prescription or over the counter medicines.

Some factors to consider when adopting a healthier lifestyle include but not limited to: (also check with your physician)

1 Cut down on dietary fat and cholesterol

2 Check your blood pressure regularly

3 Don’t smoke (fortunately there are a lot of resources available for those wanting to quit).

4 Learn to meditate, this will lessen stress.

5 Exercise – Being sedentary is one of the biggest risk factors for heart attacks.

6 Control your weight – If you’re obese

7 Control your diabetes

Symptoms of a heart attack

NOTE: These symptoms may or may not indicate a heart attack. In any case medical help should be sought immediately because some heart attacks are the ’silent type’.

The American Heart Association lists them as:

-Uncomfortable pressure, fullness or squeezing and excruciating pain in the chest.
-Pain spreading to shoulder, neck, and arms. Specifically left sided neck and arm pain.
-Light headedness, fainting.
-Shortness of breath with little exertion.
-Profuse sweating.

The first hour is very critical. So, don’t waste time thinking its gas or flatulence. Act immediately and call 911 don’t waste time calling your doctor, he’ll most likely ask you to call 911 anyway. Heart disease can be easily prevented it’s just a matter of implementing a healthier lifestyle.