So you've been exercising regularly, and cutting back on your calories to meet your weight loss goals. Everything is going great with your new changes but you notice the number on the scale isn't moving much and your body isn't changing shape as quickly as you'd hoped. There may be one more habit interfering with your weight loss efforts- -alcohol. Perhaps you enjoy a glass of wine with dinner, have a couple of beers while watching the big game, or even cocktails on a Saturday night with friends. All common practices but they may be getting in the way of your weight loss efforts.
Alcoholic beverages have been enjoyed throughout recorded history. For some, a drink with dinner may be relaxing. Others may enjoy the inhibitions that alcohol can create to "let loose" with friends. Many people drink for the health benefits. After-all, evidence shows that moderate drinking, especially red wine, may lower the risk of heart disease. No matter what your reasons are for drinking, alcohol can interfere with your weight loss goals.
Alcohol is a product of fermenting carbohydrates- both sugars and starches. This means it does provide calories. Specifically it provides 7 calories for every gram compared to 4 calories per gram of carbohydrates and protein, and 9 calories per gram of fat. Drinking 4 (12 ounce) beers will supply 600 calories. To burn those calories, a person would need to walk non-stop for 3 hours. Skipping the cab ride and walking home may be a strategy but for most of us a 3 hour walk is a bit daunting even when we are in good shape.
Although wine contains fewer calories than beer, this can also lead to extra calories. Having a glass of wine provides 100 calories, but this is dependent on the glass size. A serving size of wine is 5-ounces. The larger wine glasses hold about 10 ounces turning your one glass of wine into two glasses. To put this into perspective, drinking two glasses of wine each night with dinner will add an extra 200 calories each day. If these calories are not burned through exercise and daily activity it can lead to a 20 pound weight gain in a year.
Adding juice, creams, and sodas to cocktails will increase the calorie level beyond what the alcohol is already providing. Be careful of what you are drinking. In some cases, one drink provides more calories than an entire meal! Here are the drinks that top the scales for most calories-
Long Island Iced Tea: 780 calories Margarita: 740 calories Pina Colada: 644 calories White Russian: 425 calories Sex on the Beach: 356 calories Mai Tai: 350 calories Lemon Drop: 223 calories
Besides adding calories, alcohol may affect your weight for other reasons. Some evidence suggests drinking alcoholic beverages may stimulate your appetite and cause you to eat more than you normally would. It also decreases your inhibitions so you don't care how much more you are eating. How many times have you enjoyed chips and salsa with your margaritas while out with friends? How many chips did you eat? Who knows- all you remember is the waiter bringing three or four refills of the chip bowl.
Another factor to take into account is that your body processes alcohol first, before fat, protein, or carbohydrates which may slow down the burning of fat. There is also evidence that drinking too much seems to increase fat carried in the stomach area- otherwise known as the beer belly. Studies show that people with a higher amount of fat in the abdominal region are at a greater risk of heart disease.
Ok, this is looking dreary but it doesn't mean you can never enjoy alcohol again. It just means that it is time to take inventory to see how much you are drinking and pay attention to how many calories your favorite drinks supply. Learn how to enjoy alcohol in moderation so you don't end up sabotaging your weight loss efforts.
� 2005, Meri Raffetto
About the author: Owner of Real Living Nutrition Services, Meri Raffetto is a recognized professional in the area of nutrition and wellness. She specializes in weight management and cardiovascular nutrition and offers online programs to help people reach their weight loss and health goals. For more information or to sign up for a free newsletter visit http://www.reallivingnutrition.com.
Friday, June 15, 2007
Thursday, June 14, 2007
Why Are High pressure Tanning Beds Are Safer And More Effective?
If you don't fancy being trapped in a small, claustrophobic bed, high pressure tanning beds allow you to get the great tan you want without the headaches. High pressure beds are engineered with open sides so that most of the space around you is open. Additionally, these beds are engineered for people of all different skin tones.
High pressure beds allow people with different skin tones to get the ultimate tanning experience by staying in the bed for the needed amount of time. Thus, instead of only staying a few minutes because you're skin is pale, you can tan for twenty minutes like everyone else. However, high pressure beds can be extremely expensive.
By purchasing used commercial tanning beds, you can save yourself money.
Keeping Your Customers Happy
Buying used can save you hundreds of dollars. Although you may buy used tanning beds, you should still buy the highest quality tanning beds such as Sunquest, ProSun, and Sunvision.
High pressure beds allow your customers to get a great tan without feeling closed in; this is especially important for people who may be claustrophobic. Commercial high pressure beds are becoming more diverse and creating better tanning than traditional beds. High pressure beds release fewer ultraviolet (UVA and UVB) waves so that tanning is safer and more effective.
One great alternative to high pressure beds is canopies. Canopy beds allow customers the same opening feeling and can cost less especially if you buy used. Wolff offers a great selection of canopy beds available both new and used through many providers. You can even choose a product like Pedi-Tan to help customers get tans only where they need them. Tanning is a high pressure business, and you want to get the most customers possible.
When choosing a high pressure bed, canopy, or other commercial bed, consider buying your new tanning bed online so that you can save money and still get a great tan
About the author: Jon Butt hosts www.the-tanning-bed-guide.com A large advice site featuring how to choose your perfect tanning bed, where to get the biggest online discounts, which lotions and accessories will make tanning easier and safer, along with tan-thru clothing, sunless tanning advice and skin care to keep you looking like a goddess
High pressure beds allow people with different skin tones to get the ultimate tanning experience by staying in the bed for the needed amount of time. Thus, instead of only staying a few minutes because you're skin is pale, you can tan for twenty minutes like everyone else. However, high pressure beds can be extremely expensive.
By purchasing used commercial tanning beds, you can save yourself money.
Keeping Your Customers Happy
Buying used can save you hundreds of dollars. Although you may buy used tanning beds, you should still buy the highest quality tanning beds such as Sunquest, ProSun, and Sunvision.
High pressure beds allow your customers to get a great tan without feeling closed in; this is especially important for people who may be claustrophobic. Commercial high pressure beds are becoming more diverse and creating better tanning than traditional beds. High pressure beds release fewer ultraviolet (UVA and UVB) waves so that tanning is safer and more effective.
One great alternative to high pressure beds is canopies. Canopy beds allow customers the same opening feeling and can cost less especially if you buy used. Wolff offers a great selection of canopy beds available both new and used through many providers. You can even choose a product like Pedi-Tan to help customers get tans only where they need them. Tanning is a high pressure business, and you want to get the most customers possible.
When choosing a high pressure bed, canopy, or other commercial bed, consider buying your new tanning bed online so that you can save money and still get a great tan
About the author: Jon Butt hosts www.the-tanning-bed-guide.com A large advice site featuring how to choose your perfect tanning bed, where to get the biggest online discounts, which lotions and accessories will make tanning easier and safer, along with tan-thru clothing, sunless tanning advice and skin care to keep you looking like a goddess
Exercise And Quitting Smoking
When you plan to stop smoking, bring about other changes in your life style as well. Take a look at all those things that have become a kind of routine and break that routine. Try to do things differently and will make a lot of difference.
What we are trying to do as part of this exercise is that we are trying to create a new environment for you. It is not possible for you to shift to a new apartment so bring about a few changes in the way things are as part of your exercise to quit smoking. Let every thing have a new feel about it. If there was a favorite chair in which you used to sit when you smoked, change the upholstery of the chair or maybe you could stash away the chair into a corner.
Try to set a new routine. Try working out or going to the gym. If that is not possible, try waking up a little earlier and go for a short morning walk. If you can make that a run or a jog, it is going to be very stimulating and is going to be the best way to start your day.
Exercise does not necessarily mean pumping metal. If you do have the time to go to a gymnasium everyday, then that is well and good. But I suppose most of us do not have the time for a regular work out in a gym. So what is the other alternative? Do it at home of course.
But whether it is at home or at a multi-gym, there is something that I want to tell you. Regularity is the rule of the day. It is not getting started that is the difficult part, it is sticking to a regular exercise routine that is difficult and this is what proves to be the stumbling block for most people.
Most people have a wonderful start. In fact it is truly spectacular. They buy track suits and gym-wear, running shoes and a whole lot of other gear. Their first day at the gym is almost a celebration. Then as the days go on, they find it increasingly difficult to meet the domestic and professional demands and so their routine slows down and finally comes to a complete workout burn out.
One mistake that many people make is that they choose the evenings or a work out. If that can suit your lifestyle, then that?s fine. But for most of us, by the time the evening lifts up its curtains we are completely pooped. We find ourselves physically and mentally drained. And at that time our bodies will be just too tired for a work out. So it is best to set aside some time for exercise in the morning itself.
There are two advantages of setting apart time in the morning. The first advantage is that in the morning our bodies are fresh and full of energy. Now over here I want to make one point clear.
Many people believe that exercise depletes the body of energy but the case is just the opposite. Exercise pumps up more blood through the different parts of the body and warms up the body, so in fact, after exercise we feel more charged and ready to face the challenges of the day.
The second advantage is that in the morning we can plan for the whole day without letting the exercise routine affect the rest of our activities.
What about those of us who have never worked out before? In such cases you might need to start off under the personal supervision of an instructor and that may require that you go to a gym. But what I would suggest is that there are two simple things that any one can do for which you do not need the help of any instructor.
You know what these are? They are walking and swimming. Any body can walk and those of you who know how to swim can swim. For these two activities you do not need much gear and experts say that these two exercises have no side effects and are excellent stress busters.
So in the morning wake up just half an hour earlier, put on your walking shoes and hit the roads. Most roads will be less crowded at this hour and less polluted too. It is a wonderful way to start a day.
Take a break form coffee and try tea instead. If you are moving around the house, try playing music. Redecorate your room by adding a few pictures here and there preferably of scenery. And while you are redecorating, do what I mentioned earlier that is get rid of every thing that even remotely reminds you of smoking.
Plan your day in such a way that you have something enjoyable to do at the end of the day. It does not have t be something that involves money. We do not want you end up bankrupt. It can be something as simple as spending some time with the family playing a board game or something. Or it can be going out for a walk together.
But I would like to add that watching television just does not fit into this list. The reason is because T.V is not something that demands too much of our attention. We can easily do something else while we are watching TV and what can be easier than taking a smoke while our eyes are glued to the T.V. While you are working on breaking the habit of smoking, you need to move about with people. You need the company of people who can take your mind off that craving and TV doesn?t help you do that.
Make a list of those things that build up your stress. Try to steer clear of them. If that is not possible try to find out some stress busters and use them. Do not use stress as an excuse to start smoking. There are a hundred other methods of beating stress. As mentioned earlier, you could try breathing exercises, mediation or even music. There is another excellent way of beating stress and that is using the distressing ball. If you do not have one of those, try wriggling your fingers and toes. That too is a natural method of beating stress.
The point that we are trying to drive home over here is that you need a break from whatever you have been doing for this exercise of quitting to work. Since it is impossible to change your job or your home, you have to bring about as many changes as possible to get that whole new feeling.
About the author: Are you ready to kick the habit? Don't go at it alone. We have well over 20 FREE tips, tricks, and suggestions to kicking the smoking habit once and for all! Come to http://www.yoursmokingsite.co m today!
What we are trying to do as part of this exercise is that we are trying to create a new environment for you. It is not possible for you to shift to a new apartment so bring about a few changes in the way things are as part of your exercise to quit smoking. Let every thing have a new feel about it. If there was a favorite chair in which you used to sit when you smoked, change the upholstery of the chair or maybe you could stash away the chair into a corner.
Try to set a new routine. Try working out or going to the gym. If that is not possible, try waking up a little earlier and go for a short morning walk. If you can make that a run or a jog, it is going to be very stimulating and is going to be the best way to start your day.
Exercise does not necessarily mean pumping metal. If you do have the time to go to a gymnasium everyday, then that is well and good. But I suppose most of us do not have the time for a regular work out in a gym. So what is the other alternative? Do it at home of course.
But whether it is at home or at a multi-gym, there is something that I want to tell you. Regularity is the rule of the day. It is not getting started that is the difficult part, it is sticking to a regular exercise routine that is difficult and this is what proves to be the stumbling block for most people.
Most people have a wonderful start. In fact it is truly spectacular. They buy track suits and gym-wear, running shoes and a whole lot of other gear. Their first day at the gym is almost a celebration. Then as the days go on, they find it increasingly difficult to meet the domestic and professional demands and so their routine slows down and finally comes to a complete workout burn out.
One mistake that many people make is that they choose the evenings or a work out. If that can suit your lifestyle, then that?s fine. But for most of us, by the time the evening lifts up its curtains we are completely pooped. We find ourselves physically and mentally drained. And at that time our bodies will be just too tired for a work out. So it is best to set aside some time for exercise in the morning itself.
There are two advantages of setting apart time in the morning. The first advantage is that in the morning our bodies are fresh and full of energy. Now over here I want to make one point clear.
Many people believe that exercise depletes the body of energy but the case is just the opposite. Exercise pumps up more blood through the different parts of the body and warms up the body, so in fact, after exercise we feel more charged and ready to face the challenges of the day.
The second advantage is that in the morning we can plan for the whole day without letting the exercise routine affect the rest of our activities.
What about those of us who have never worked out before? In such cases you might need to start off under the personal supervision of an instructor and that may require that you go to a gym. But what I would suggest is that there are two simple things that any one can do for which you do not need the help of any instructor.
You know what these are? They are walking and swimming. Any body can walk and those of you who know how to swim can swim. For these two activities you do not need much gear and experts say that these two exercises have no side effects and are excellent stress busters.
So in the morning wake up just half an hour earlier, put on your walking shoes and hit the roads. Most roads will be less crowded at this hour and less polluted too. It is a wonderful way to start a day.
Take a break form coffee and try tea instead. If you are moving around the house, try playing music. Redecorate your room by adding a few pictures here and there preferably of scenery. And while you are redecorating, do what I mentioned earlier that is get rid of every thing that even remotely reminds you of smoking.
Plan your day in such a way that you have something enjoyable to do at the end of the day. It does not have t be something that involves money. We do not want you end up bankrupt. It can be something as simple as spending some time with the family playing a board game or something. Or it can be going out for a walk together.
But I would like to add that watching television just does not fit into this list. The reason is because T.V is not something that demands too much of our attention. We can easily do something else while we are watching TV and what can be easier than taking a smoke while our eyes are glued to the T.V. While you are working on breaking the habit of smoking, you need to move about with people. You need the company of people who can take your mind off that craving and TV doesn?t help you do that.
Make a list of those things that build up your stress. Try to steer clear of them. If that is not possible try to find out some stress busters and use them. Do not use stress as an excuse to start smoking. There are a hundred other methods of beating stress. As mentioned earlier, you could try breathing exercises, mediation or even music. There is another excellent way of beating stress and that is using the distressing ball. If you do not have one of those, try wriggling your fingers and toes. That too is a natural method of beating stress.
The point that we are trying to drive home over here is that you need a break from whatever you have been doing for this exercise of quitting to work. Since it is impossible to change your job or your home, you have to bring about as many changes as possible to get that whole new feeling.
About the author: Are you ready to kick the habit? Don't go at it alone. We have well over 20 FREE tips, tricks, and suggestions to kicking the smoking habit once and for all! Come to http://www.yoursmokingsite.co m today!
Exercise The Right Way - The Seated Row
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.
It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.
In this article we'll take a close look at the seated row using a machine.
MUSCLES TARGETED: latissimus dorsi, teres major, middle trapezius, rhomboids
PREPARATION
Grasp the handles with a closed, pronated grip.
STARTING POSITION
Sit down on the seat facing the chest pad of the machine. Place the feet on the foot supports. Sit erect and press the torso against the chest pad. Extend the elbows fully. This is the starting position for all repetitions.
BACKWARD MOVEMENT
Pull the handles towards the chest. Maintain an erect torso position and keep the elbows next to the ribs. Pull the handles as far back as possible. Keep all movement smooth.
FORWARD MOVEMENT
Keep the elbows next to the ribs and allow the handles to move back to the starting position. Keep the torso in the same position. Repeat or finish set.
About the author: Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.
It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.
In this article we'll take a close look at the seated row using a machine.
MUSCLES TARGETED: latissimus dorsi, teres major, middle trapezius, rhomboids
PREPARATION
Grasp the handles with a closed, pronated grip.
STARTING POSITION
Sit down on the seat facing the chest pad of the machine. Place the feet on the foot supports. Sit erect and press the torso against the chest pad. Extend the elbows fully. This is the starting position for all repetitions.
BACKWARD MOVEMENT
Pull the handles towards the chest. Maintain an erect torso position and keep the elbows next to the ribs. Pull the handles as far back as possible. Keep all movement smooth.
FORWARD MOVEMENT
Keep the elbows next to the ribs and allow the handles to move back to the starting position. Keep the torso in the same position. Repeat or finish set.
About the author: Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.
Wednesday, June 13, 2007
Vitamins For Female Hair Loss Prevention
In today's image conscious society, physical appearance is more important than ever to a woman's self-esteem. Imagine the heartache caused when a woman notices her hair thinning? It is estimated that over 25 million women experience thinning hair in the United States. Many are genetically predisposed to the condition. Most wonder if there are any natural remedies to help or prevent their female hair loss.
Several vitamins have been found to be very effective in supporting female hair health. Of course, many factors may contribute to female hair loss but proper nutrition can help prevent further thinning and more loss.
Vitamin A has been found to support the healthy development of tissues and cells in the body and also supports healthy hair. This important vitamin promotes healthy hair follicles by keeping the root of the hair lubricated. Vitamin A can be found in green vegetables, particularly the leafy ones, red, orange and yellow vegetables, liver and eggs. Many good multivitamins contain the recommended daily allowance of vitamin A, so don't take additional supplements without a physician's supervision. Overdoses of vitamin A can be dangerous.
A healthy scalp is also essential to healthy hair. Vitamin E supports a healthy scalp by helping to increase the oxygen supplied through the blood. Americans rarely suffer from a vitamin E deficiency, but increasing one's intake of green leafy vegetables, fortified grains and cereals and nuts can help ensure that this important nutrient is adequate. Vitamin E supplements are also available for this matter.
The B vitamins are also important for hair health. Regulating the amount of iron in the blood, these vitamins also help oxygen flow through the lungs to the tissues. Of course, a B vitamin deficiency would damage the hair and scalp by limiting the amount of oxygen that these tissues receive. B vitamins are available as supplements and in several foods, including proteins and soybeans, cereals, nuts and wheat germ.
If a proper nutrition that involves essential vitamins and minerals helps in hair loss prevention and a good healthy scalp, then paying extra attention to the food and supplements that you eat is well worth the time and effort!
About the author: Kathlene Capelle's site includes information on female hair loss, male hair loss, cause of hair loss, hair loss remedy, hair loss prevention, natural hair loss treatments, etc. Please visit http://www.hair-loss-remedy-central.com.
Several vitamins have been found to be very effective in supporting female hair health. Of course, many factors may contribute to female hair loss but proper nutrition can help prevent further thinning and more loss.
Vitamin A has been found to support the healthy development of tissues and cells in the body and also supports healthy hair. This important vitamin promotes healthy hair follicles by keeping the root of the hair lubricated. Vitamin A can be found in green vegetables, particularly the leafy ones, red, orange and yellow vegetables, liver and eggs. Many good multivitamins contain the recommended daily allowance of vitamin A, so don't take additional supplements without a physician's supervision. Overdoses of vitamin A can be dangerous.
A healthy scalp is also essential to healthy hair. Vitamin E supports a healthy scalp by helping to increase the oxygen supplied through the blood. Americans rarely suffer from a vitamin E deficiency, but increasing one's intake of green leafy vegetables, fortified grains and cereals and nuts can help ensure that this important nutrient is adequate. Vitamin E supplements are also available for this matter.
The B vitamins are also important for hair health. Regulating the amount of iron in the blood, these vitamins also help oxygen flow through the lungs to the tissues. Of course, a B vitamin deficiency would damage the hair and scalp by limiting the amount of oxygen that these tissues receive. B vitamins are available as supplements and in several foods, including proteins and soybeans, cereals, nuts and wheat germ.
If a proper nutrition that involves essential vitamins and minerals helps in hair loss prevention and a good healthy scalp, then paying extra attention to the food and supplements that you eat is well worth the time and effort!
About the author: Kathlene Capelle's site includes information on female hair loss, male hair loss, cause of hair loss, hair loss remedy, hair loss prevention, natural hair loss treatments, etc. Please visit http://www.hair-loss-remedy-central.com.
Health is Your Greatest Asset
If you are like many people who take the entrepreneurial plunge, you do so most successfully when you are approaching or entering into middle age. Your middle-aged years are also ironically around the time many people start to suffer problems with eroding health and weight problems. Wouldn't it be nice if we could have the best of both worlds: financial freedom and optimal health?
I once heard Dr. Dennis Kimbro http://www.denniskimbro.com say on a television interview that most millionaires fail a few times in business, and suffer some bankruptcies before they become successful. Another salient point he made is that most of people become millionaires around fifty years of age. Why this is the case I don't exactly know, unlike Dr. Kimbro I can only speculate on these matters.
My observation of many people makes me think perhaps the middle-age launch into business ventures has to do with people finding the confidence later in life. You have to have self-assurance to risk business ventures. Usually people don't have this type of business confidence until after they have run other peoples businesses.
Or at least they feel more confident once they have worked for other people.
Andrew Morrison, the owner of Small Business Camp, http://www.smallbusinesscamp.com once alluding to the book "Think and Grow Rich" said that many men become more successful in their middle years because they are less focused on sexual pursuits. I can relate to this because when I was in my twenties I would be too focused on dating, to have the focus to run a viable business.
However, what would be the point of having a successful business if we don't have the health to enjoy it?
Most people would agree business is a very competitive and challenging. It also stands to reason you should try to be at peak performance when undertaking a business venture. This is why you should seriously consider investing in your health to afford you the extra push -- to drive you to business success.
Some of the major reasons you may want to bolster your health and overall fitness are because:
- Studies show exercise helps relieve stress
- Exercise helps elevate your mood
- Exercise will help you think more clearly
- Resistance training will help increase your muscle and bone density which tend to decrease with age
- Stretching after exercise will to help keep you flexible which also tends to decrease with age
- Regular strenuous exercise can help you increase natural hormones in you body like testosterone which will increase muscle mass, sexual desire, and overall health
These are just some of the many well-known benefits you will achieve with a regular exercise program. It is no wonder that I find many people who are successful in business come from athletic or sports backgrounds. Many successful entrepreneurs have a regular fitness programs.
If you are a woman who has had children and find yourself with some undesired pounds good balanced workout programs could be considered from people like Denise Austin http://www.deniseaustin.com or Donna Richardson http://www.donnarichardson.com . For men you may like the workouts of people like Billy Blanks and his TaeBo system.
According to fitness trainers like Denise Austin, the focus of your workout should be on the balance of strength training, aerobics, and flexibility.
Most fitness experts like Jason Martin of the BODeStore.com http://www.BODeStore.com make the point that strength training as alluded to earlier "will increase bone density and muscle mass, aerobics will burn fat and give you more cardio fitness, and yoga or martial arts will help counter the inflexibility associated with age".
One thing you may experience as you age is you don't obviously have the natural energy you had when you were sixteen years old. Another problem you may experience is pain in your joints like your knees.
If you notice pain in your knees and elbows especially on damp or humid days you may be experiencing the on-set of arthritis. Arthritis can be demoralizing when you are trying to obtain optimal health. It is definitely something you didn't have to worry about or contend with when you were in your twenties. Don't let arthritis totally derail your pursuit of health in your most productive midlife years!
Seek the help of your doctor and perhaps explore some alternative remedies of relief. Personally I have found that some alternative treatments to be superior to pharmaceutical drugs. I hear good things about the supplement Phosoplex� in helping with arthritis and other joint problems.
The most important thing is to remember when embarking upon a health and fitness program is to do so with moderation. Don't overdue it and risk injury. Make sure you invest in good fitness shoes with good heel and ankle support. In Denise Austin's words "avoid boredom by doing various physical activities that you enjoy with your family". If you are quite a bit over weight maybe start out with walking more.
In the end what does if profit you to become a millionaire, but you are totally unfit to enjoy your investment? Like the saying goes "your health is your greatest asset".
Kamau Austin is a stay-at-home dad and health advocate. You can see more of his health insights at www.HealthandFitnessVitality.com .
About the author: Kamau Austin is a stay-at-home dad, health advocate, and publisher of http://www.healthandfitnessvitality.com
I once heard Dr. Dennis Kimbro http://www.denniskimbro.com say on a television interview that most millionaires fail a few times in business, and suffer some bankruptcies before they become successful. Another salient point he made is that most of people become millionaires around fifty years of age. Why this is the case I don't exactly know, unlike Dr. Kimbro I can only speculate on these matters.
My observation of many people makes me think perhaps the middle-age launch into business ventures has to do with people finding the confidence later in life. You have to have self-assurance to risk business ventures. Usually people don't have this type of business confidence until after they have run other peoples businesses.
Or at least they feel more confident once they have worked for other people.
Andrew Morrison, the owner of Small Business Camp, http://www.smallbusinesscamp.com once alluding to the book "Think and Grow Rich" said that many men become more successful in their middle years because they are less focused on sexual pursuits. I can relate to this because when I was in my twenties I would be too focused on dating, to have the focus to run a viable business.
However, what would be the point of having a successful business if we don't have the health to enjoy it?
Most people would agree business is a very competitive and challenging. It also stands to reason you should try to be at peak performance when undertaking a business venture. This is why you should seriously consider investing in your health to afford you the extra push -- to drive you to business success.
Some of the major reasons you may want to bolster your health and overall fitness are because:
- Studies show exercise helps relieve stress
- Exercise helps elevate your mood
- Exercise will help you think more clearly
- Resistance training will help increase your muscle and bone density which tend to decrease with age
- Stretching after exercise will to help keep you flexible which also tends to decrease with age
- Regular strenuous exercise can help you increase natural hormones in you body like testosterone which will increase muscle mass, sexual desire, and overall health
These are just some of the many well-known benefits you will achieve with a regular exercise program. It is no wonder that I find many people who are successful in business come from athletic or sports backgrounds. Many successful entrepreneurs have a regular fitness programs.
If you are a woman who has had children and find yourself with some undesired pounds good balanced workout programs could be considered from people like Denise Austin http://www.deniseaustin.com or Donna Richardson http://www.donnarichardson.com . For men you may like the workouts of people like Billy Blanks and his TaeBo system.
According to fitness trainers like Denise Austin, the focus of your workout should be on the balance of strength training, aerobics, and flexibility.
Most fitness experts like Jason Martin of the BODeStore.com http://www.BODeStore.com make the point that strength training as alluded to earlier "will increase bone density and muscle mass, aerobics will burn fat and give you more cardio fitness, and yoga or martial arts will help counter the inflexibility associated with age".
One thing you may experience as you age is you don't obviously have the natural energy you had when you were sixteen years old. Another problem you may experience is pain in your joints like your knees.
If you notice pain in your knees and elbows especially on damp or humid days you may be experiencing the on-set of arthritis. Arthritis can be demoralizing when you are trying to obtain optimal health. It is definitely something you didn't have to worry about or contend with when you were in your twenties. Don't let arthritis totally derail your pursuit of health in your most productive midlife years!
Seek the help of your doctor and perhaps explore some alternative remedies of relief. Personally I have found that some alternative treatments to be superior to pharmaceutical drugs. I hear good things about the supplement Phosoplex� in helping with arthritis and other joint problems.
The most important thing is to remember when embarking upon a health and fitness program is to do so with moderation. Don't overdue it and risk injury. Make sure you invest in good fitness shoes with good heel and ankle support. In Denise Austin's words "avoid boredom by doing various physical activities that you enjoy with your family". If you are quite a bit over weight maybe start out with walking more.
In the end what does if profit you to become a millionaire, but you are totally unfit to enjoy your investment? Like the saying goes "your health is your greatest asset".
Kamau Austin is a stay-at-home dad and health advocate. You can see more of his health insights at www.HealthandFitnessVitality.com .
About the author: Kamau Austin is a stay-at-home dad, health advocate, and publisher of http://www.healthandfitnessvitality.com
Healthy cooking for those with little time
Everyone who has ever juggled home, family and kids knows how difficult it is to create healthy meals when pressed for time. Cooking healthy, delicious meals can be difficult, but some advance planning can allow you to make the most of your cooking time.
One way to cook healthy meals that are easy to prepare is to plan your meals around several key foods that can be prepared in large quantities and used in several different recipes on consecutive nights. This method of making meals last is totally different from the usual strategy of making a huge batch of food and living on leftovers for the rest of the week. Your family will certainly appreciate the difference.
There are some key elements to cooking this way. The first step is to promptly separate and refrigerate the portion that will be used for the next days meal before you place tonight's meal on the table. Refrigerating the unused portion of the prepared meal is important to preventing food borne illnesses, especially when serving meat, poultry, seafood or any meal containing eggs or dairy products.
The foods that have been prepared ahead of time should be stored in shallow containers to allow it to cool more quickly in the refrigerator. Thicker foods like stews, puddings and meat slices should be stored in bowls no deeper than two inches. The food should be stirred occasionally as it cools.
The left over refrigerated foods should be used within one to two days. If the food is to be stored longer than that, it should be frozen for later use and thawed overnight in the refrigerator. Thawing food at room temperature should be avoided, since it can be a gateway to food borne illnesses and other pathogens.
One of the easiest examples of the leftover strategy is chicken breasts or turkey cutlets. Poultry works great for this strategy, since it is easy to cook large quantities.
Start by cooking extra chicken breasts or turkey cutlets. Half of the chicken or turkey should be refrigerated overnight for use the next day. The remaining half can be topped with your favorite spices, sauces and seasonings and served right away.
The brilliance of this strategy will become apparent the next evening, when the other half of the turkey or chicken can be used in an entirely different way. One great way to use the other half is to cut it into strips, add lettuce and salad dressing and create a delicious Caesar salad. Thus one staple food becomes two delicious and totally different meals.
Rice is another great staple that works well for planned ahead meals. The rice dishes start with cooking and preparing a large quantity of rice. While the rice is cooking, add some ground beef or ground turkey to tomato sauce and flavor it with some Italian seasonings. Pour it over the rice and serve your family a great meal.
On the second night, take the remaining rice, fry it in a skillet and mix it will your favorite vegetables and perhaps a can of shrimp or crab for another, totally different rice based meal.
The leftover rice can also be saved and combined with turkey, chicken or beef from previous meals to create different flavor combinations, including casseroles and soups.
Rice makes a great staple for nay meal preparation plan. In addition to its versatility, rice is also easy to freeze. After the cooked rice has been cooled in the fridge, it is easy to transfer to freezer bags and saved for future quick, easy and healthy meals.
No matter how short of time you are, it is still possible to create delicious, nutritious meals in no time. Making a week's worth of meals in only a few hours will give you more time to enjoy your food and your family.
One way to cook healthy meals that are easy to prepare is to plan your meals around several key foods that can be prepared in large quantities and used in several different recipes on consecutive nights. This method of making meals last is totally different from the usual strategy of making a huge batch of food and living on leftovers for the rest of the week. Your family will certainly appreciate the difference.
There are some key elements to cooking this way. The first step is to promptly separate and refrigerate the portion that will be used for the next days meal before you place tonight's meal on the table. Refrigerating the unused portion of the prepared meal is important to preventing food borne illnesses, especially when serving meat, poultry, seafood or any meal containing eggs or dairy products.
The foods that have been prepared ahead of time should be stored in shallow containers to allow it to cool more quickly in the refrigerator. Thicker foods like stews, puddings and meat slices should be stored in bowls no deeper than two inches. The food should be stirred occasionally as it cools.
The left over refrigerated foods should be used within one to two days. If the food is to be stored longer than that, it should be frozen for later use and thawed overnight in the refrigerator. Thawing food at room temperature should be avoided, since it can be a gateway to food borne illnesses and other pathogens.
One of the easiest examples of the leftover strategy is chicken breasts or turkey cutlets. Poultry works great for this strategy, since it is easy to cook large quantities.
Start by cooking extra chicken breasts or turkey cutlets. Half of the chicken or turkey should be refrigerated overnight for use the next day. The remaining half can be topped with your favorite spices, sauces and seasonings and served right away.
The brilliance of this strategy will become apparent the next evening, when the other half of the turkey or chicken can be used in an entirely different way. One great way to use the other half is to cut it into strips, add lettuce and salad dressing and create a delicious Caesar salad. Thus one staple food becomes two delicious and totally different meals.
Rice is another great staple that works well for planned ahead meals. The rice dishes start with cooking and preparing a large quantity of rice. While the rice is cooking, add some ground beef or ground turkey to tomato sauce and flavor it with some Italian seasonings. Pour it over the rice and serve your family a great meal.
On the second night, take the remaining rice, fry it in a skillet and mix it will your favorite vegetables and perhaps a can of shrimp or crab for another, totally different rice based meal.
The leftover rice can also be saved and combined with turkey, chicken or beef from previous meals to create different flavor combinations, including casseroles and soups.
Rice makes a great staple for nay meal preparation plan. In addition to its versatility, rice is also easy to freeze. After the cooked rice has been cooled in the fridge, it is easy to transfer to freezer bags and saved for future quick, easy and healthy meals.
No matter how short of time you are, it is still possible to create delicious, nutritious meals in no time. Making a week's worth of meals in only a few hours will give you more time to enjoy your food and your family.
Sunday, June 10, 2007
Hidden Benefits of Reflexology
The holistic therapy of reflexology has been used over the years to promote physical health and wellbeing in many thousands of people from all walks of life, but there is also a subtler aspect to its benefits that can be applied to the more vulnerable amongst us, to expand awareness and enhance everyday living.
When a client asked if she could bring her sister, who had learning disabilities, for a reflexology treatment with me, I was only too glad to concur. When the appointment day arrived, the young lady's mother accompanied her and explained to me that her daughter had been born with learning disabilities (she was now in her thirties) and that the only diagnosis that doctors had given her was that 'something probably went wrong during birth.'
My client - a pleasant & smiling young lady - appeared in cheerful mood, did not appear nervous, but was unable to reply to my enquiries about her health and lifestyle. Her mother did this for me, telling me she was on the whole in good general health and that one thing she constantly talked about was getting married! She loved to look at magazines where there were pictures of brides' dresses and related details and often imagined herself to be dressed in one. However, emotionally she was very detached from people, even her mother and two sisters.
During the treatment, she was unable to communicate to me any tender spots on her feet, which were very smooth & unlined, although I encountered several gritty areas especially on the head area and the pituitary and pineal glands. She did, however, say that she was enjoying it and loved the feeling of her feet being rubbed. I gave her an especially thorough post-treatment foot massage because of this. As they were about to leave, the young lady gave me a really big hug and thanked me for the time I had spent with her. I am quite used to this, but was a little surprised to see the look of surprise on her mother's face.
The next day, her mother phoned me to say that she had never seen her daughter give anyone a hug - not even to her - and that was the reason for her amazement at her response to the treatment. She also told me that, during the evening, when her daughter had been sitting upstairs in her bedroom, as she was accustomed to do every night, the mother had called up to her to let her know that she was going down to the shop to make a few purchases. Instead of the short �OK� that she expected, the girl called down to her to wait a moment while she got dressed, and she would accompany her on the walk to the shop. This was so unusual that the mother could hardly believe her ears. The daughter came downstairs fully dressed, and walked to the shop and back with her, lacing her arm in her mother's on the way back. This may sound like a very small breakthrough to many people, but the mother was very moved with this development.
Reflexology treats all the organs of the body through the feet, but not only this - it clears blocked energy pathways throughout the body enabling organs and glands to function properly and in a holistic way. When a blockage is removed from one area, this in turn promotes the free flow of energy to a related area, and so on. It can show benefits to the physical body or, as in this case, to the emotional body so that the heart can stimulate the brain into alternative ways of thinking or behaving. The fact that a client cannot tell us what is felt during a treatment, is therefore no indication as to the level of benefit that the treatment can bestow upon the mind, body and spirit.
About the author: Helen is a therapist, healer & facilitator based in the West Midlands, UK and who offers many types of energy healing and workshops/reiki attunements to private & corporate clients. Her website can be viewed at www.healingholistix.com
When a client asked if she could bring her sister, who had learning disabilities, for a reflexology treatment with me, I was only too glad to concur. When the appointment day arrived, the young lady's mother accompanied her and explained to me that her daughter had been born with learning disabilities (she was now in her thirties) and that the only diagnosis that doctors had given her was that 'something probably went wrong during birth.'
My client - a pleasant & smiling young lady - appeared in cheerful mood, did not appear nervous, but was unable to reply to my enquiries about her health and lifestyle. Her mother did this for me, telling me she was on the whole in good general health and that one thing she constantly talked about was getting married! She loved to look at magazines where there were pictures of brides' dresses and related details and often imagined herself to be dressed in one. However, emotionally she was very detached from people, even her mother and two sisters.
During the treatment, she was unable to communicate to me any tender spots on her feet, which were very smooth & unlined, although I encountered several gritty areas especially on the head area and the pituitary and pineal glands. She did, however, say that she was enjoying it and loved the feeling of her feet being rubbed. I gave her an especially thorough post-treatment foot massage because of this. As they were about to leave, the young lady gave me a really big hug and thanked me for the time I had spent with her. I am quite used to this, but was a little surprised to see the look of surprise on her mother's face.
The next day, her mother phoned me to say that she had never seen her daughter give anyone a hug - not even to her - and that was the reason for her amazement at her response to the treatment. She also told me that, during the evening, when her daughter had been sitting upstairs in her bedroom, as she was accustomed to do every night, the mother had called up to her to let her know that she was going down to the shop to make a few purchases. Instead of the short �OK� that she expected, the girl called down to her to wait a moment while she got dressed, and she would accompany her on the walk to the shop. This was so unusual that the mother could hardly believe her ears. The daughter came downstairs fully dressed, and walked to the shop and back with her, lacing her arm in her mother's on the way back. This may sound like a very small breakthrough to many people, but the mother was very moved with this development.
Reflexology treats all the organs of the body through the feet, but not only this - it clears blocked energy pathways throughout the body enabling organs and glands to function properly and in a holistic way. When a blockage is removed from one area, this in turn promotes the free flow of energy to a related area, and so on. It can show benefits to the physical body or, as in this case, to the emotional body so that the heart can stimulate the brain into alternative ways of thinking or behaving. The fact that a client cannot tell us what is felt during a treatment, is therefore no indication as to the level of benefit that the treatment can bestow upon the mind, body and spirit.
About the author: Helen is a therapist, healer & facilitator based in the West Midlands, UK and who offers many types of energy healing and workshops/reiki attunements to private & corporate clients. Her website can be viewed at www.healingholistix.com
How to get a lower blood pressure using medical treatment
The treatment for lowering the blood pressure is usually recommend by physicians for patients with a blood pressure of above 160/95mmHg. For those with a blood pressure immediately bellow these values it is taking into account age, sex or other individual factors of the patients before taking the treatment.
The first kind of treatment recommended by all the doctors will be a change in the your lifestyle.
First important change will be stop smoking, second is the moderation of drinking, the consume of alcohol increase the blood pressure. Another good point in lowering blood pressure is the correct alimentation like choosing food low in salts and sodium, consuming a lot of seaweeds, they will dissolve the 'fatty build-ups' from the blood vessels. The final tip regarding natural way to lower blood pressure will be working out; you need to make light exercises like walking, swimming, running for about 30 minutes per day.
But this is not always showing results. And then will begin a medical treatment to lower the blood pressure.
First drugs prescribed are diuretics and beta-blockers, these two represents the medical treatment for lowering blood pressure excluding complicating problem like heart disease. Diuretics are increasing the elimination of salt and water from the organism, lowering the blood and also lowering the blood pressure. As for the beta-blockers, they are reducing the amount of blood that the heart is pomping.
The also-called second line treatment is used only the previous one is ineffective or the patient suffers of other medical problems. There is a list of drugs that is used in severe medical treatment for lowering blood pressure:
Angiotensin converting enzyme (ACE) inhibitors is stopping the production of a hormone which increases blood pressure called ansiotensin.
Calcium-channel blockers are lowering blood pressure by relaxing the vessels so the blood will flows more easily trough them.
Vasodilators are relaxing the muscles of peripheral arteries, reducing the resistance to the blood flow, and therefor are lowering the blood pressure.
The last type of drugs, the most powerfully of them, are centrally acting drugs. These kind of drugs are blocking the transmission between the nerve impulses and the autonomic nervous system, system that controls involuntary actions of heart and blood vessels.
The first kind of treatment recommended by all the doctors will be a change in the your lifestyle.
First important change will be stop smoking, second is the moderation of drinking, the consume of alcohol increase the blood pressure. Another good point in lowering blood pressure is the correct alimentation like choosing food low in salts and sodium, consuming a lot of seaweeds, they will dissolve the 'fatty build-ups' from the blood vessels. The final tip regarding natural way to lower blood pressure will be working out; you need to make light exercises like walking, swimming, running for about 30 minutes per day.
But this is not always showing results. And then will begin a medical treatment to lower the blood pressure.
First drugs prescribed are diuretics and beta-blockers, these two represents the medical treatment for lowering blood pressure excluding complicating problem like heart disease. Diuretics are increasing the elimination of salt and water from the organism, lowering the blood and also lowering the blood pressure. As for the beta-blockers, they are reducing the amount of blood that the heart is pomping.
The also-called second line treatment is used only the previous one is ineffective or the patient suffers of other medical problems. There is a list of drugs that is used in severe medical treatment for lowering blood pressure:
Angiotensin converting enzyme (ACE) inhibitors is stopping the production of a hormone which increases blood pressure called ansiotensin.
Calcium-channel blockers are lowering blood pressure by relaxing the vessels so the blood will flows more easily trough them.
Vasodilators are relaxing the muscles of peripheral arteries, reducing the resistance to the blood flow, and therefor are lowering the blood pressure.
The last type of drugs, the most powerfully of them, are centrally acting drugs. These kind of drugs are blocking the transmission between the nerve impulses and the autonomic nervous system, system that controls involuntary actions of heart and blood vessels.
Making Hand Made Walking Sticks
Walking sticks are useful walking aids before walking aid innovations are introduced. Even now, walking sticks are still very much handy for disabled and elderly individuals.
Historically, hill men would never leave their houses without a stick to carry. Because of the rugged environment, the stick acted both as aid and companion. When sheep were already being herded, the stick became a necessary and ready tool for catching and controlling the animals. This was when the plain sticks came to be called as �Shepherd�s Crook�, a working tool and a walking aid for the hill men.
To be sturdy and durable, the shepherds themselves form their crooks from sheep�s horn. In order to produce the sheep�s horn crook, they are exposed to the heat from the peat fire so that their shape would bend and then, carve them with knife. Most fine selections of these hand-made horn handled crooks and walking sticks can be found in Scotland. There are crook makers that specialize on handcrafting these sturdy, elegant and durable walking sticks.
The hand-made walking sticks can be made from a variety of raw materials like Ram�s horn, Hazel shanks and buffalo horn. Ram�s horn is a traditional material used by crook makers, although, as of now, it is becoming increasingly scarce in a quality suitable for crook making. This may be due to the changes in farming practice. Hazel shanks are gathered over the winter in woods, burnsides and lakeshores. Then, they are stored to dry, for use on the following year. Buffalo horns are now becoming favored material by the crook makers. Asian water Buffalo horns produces interesting colors and textures and become striking crafts when finished.
The process of making a hand-made walking stick, with the crooked handle takes 4 steps to finish. First, is shaping the handle. This step involves cutting the material to a rough shape, exposing it to heat and rasping it into shape. Next is preparing the shank � the main body of the stick. After collecting hazel shanks over the winter, they are stored in the rafters to dry. A suitable shank is selected from among the dried ones and it is straightened using heat and pressure. Third step is joining together the handle and shank. This is done securely by a steel rod glued into the hazel shank and the crooked handle. Then, the handle is rasped down to fit the shank and the final shaping is done. The final step involves shaping the stick by applying various grades of files and abrasives on the handle. Indeed, this process is time consuming but this is also vital since it ensures the production of a high quality stick. After the files, polish is applied and then � enjoy the fine stick produced!
These walking sticks are really high quality because of the personal handcrafting care applied to it. Though it takes time to produce, knowing that it�s sturdy and durable enough to last for years to come is well worth the effort! -30-
For comments and inquiries about the article visit http://www.walkingaidsplus.com/
Historically, hill men would never leave their houses without a stick to carry. Because of the rugged environment, the stick acted both as aid and companion. When sheep were already being herded, the stick became a necessary and ready tool for catching and controlling the animals. This was when the plain sticks came to be called as �Shepherd�s Crook�, a working tool and a walking aid for the hill men.
To be sturdy and durable, the shepherds themselves form their crooks from sheep�s horn. In order to produce the sheep�s horn crook, they are exposed to the heat from the peat fire so that their shape would bend and then, carve them with knife. Most fine selections of these hand-made horn handled crooks and walking sticks can be found in Scotland. There are crook makers that specialize on handcrafting these sturdy, elegant and durable walking sticks.
The hand-made walking sticks can be made from a variety of raw materials like Ram�s horn, Hazel shanks and buffalo horn. Ram�s horn is a traditional material used by crook makers, although, as of now, it is becoming increasingly scarce in a quality suitable for crook making. This may be due to the changes in farming practice. Hazel shanks are gathered over the winter in woods, burnsides and lakeshores. Then, they are stored to dry, for use on the following year. Buffalo horns are now becoming favored material by the crook makers. Asian water Buffalo horns produces interesting colors and textures and become striking crafts when finished.
The process of making a hand-made walking stick, with the crooked handle takes 4 steps to finish. First, is shaping the handle. This step involves cutting the material to a rough shape, exposing it to heat and rasping it into shape. Next is preparing the shank � the main body of the stick. After collecting hazel shanks over the winter, they are stored in the rafters to dry. A suitable shank is selected from among the dried ones and it is straightened using heat and pressure. Third step is joining together the handle and shank. This is done securely by a steel rod glued into the hazel shank and the crooked handle. Then, the handle is rasped down to fit the shank and the final shaping is done. The final step involves shaping the stick by applying various grades of files and abrasives on the handle. Indeed, this process is time consuming but this is also vital since it ensures the production of a high quality stick. After the files, polish is applied and then � enjoy the fine stick produced!
These walking sticks are really high quality because of the personal handcrafting care applied to it. Though it takes time to produce, knowing that it�s sturdy and durable enough to last for years to come is well worth the effort! -30-
For comments and inquiries about the article visit http://www.walkingaidsplus.com/
Friday, June 8, 2007
How to avoid injuries
Exercising is a great way to keep yourself fit and healthy, but there is also a risk of injury. However, if you follow some basic guidelines, and stay within your physical limits, you can ensure that you'll have an enjoyable and safe workout.
Warm ups: Warm ups are essential...this cannot be stressed on enough. Starting an exercise routine without warm ups can be very damaging to your body. It is always advisable to do some relatively gentle exercise to warm up your muscles, so that they'll be less susceptible to damage that may occur during exercises. Also, they'll ensure that they get more flexible and limber.
Just spend a few minutes getting warmed up. About 5 to 10 minutes should do. Stretch muscles and other soft tissues. This will prepare your body for the more rigorous exercise that is going to follow, and help you go for a longer period of time without feeling tired or fatigued.
The right get-up Fitness wear is very important. Only if you are at ease and comfortable in what you're wearing, can you perform to your optimum potential. The right shoes are imperative. They must be suited to the type of exercise that you are doing. When buying a pair of fitness shoes, always consult with the staff at a sports equipment store, and ask for their advice. The wrong type of shoes can lead to sprains and even long-term injury. Clothes, too, must be comfortable, loose-fitting, and, ideally, made out of a fabric that absorbs sweat, like cotton. Very tight fitting clothes can be uncomfortable, and extremely loose clothes can get in the way. Don't compromise when it comes to fitness wear.
Cool down Don't come to a sudden halt in between strenuous workouts. This causes the blood to pool in your leg veins, and can leave you feeling dizzy and faint. Give time for the lactic acid being produced by your muscles during vigorous activity to be cleared by finishing your session with a few minutes of gentle exercise.
Change and Alternate It is a good idea if you combine strenuous activity with something that is comparatively less physically demanding. This lessens your chances of over-exerting yourself, and gives your body more time to recover from bouts of intense activity.
Stop when it starts hurting If exercising starts to hurt, stop until the pain has completely gone away. Saying like 'no pain, no gain' should be ignored, since they make you push yourself beyond your physical limits...which isn't a good thing, after all. If you experience physical discomfort and things like dizziness, faintness, nausea, shortness of breath etc, please visit your doctor right away. Also, avoid exercising when you are unwell or sick.
About the author: Diana for http://www.health-c are-information.org Offers information on various health topics such as diseases< /a>, injuries, and medical tests.
Warm ups: Warm ups are essential...this cannot be stressed on enough. Starting an exercise routine without warm ups can be very damaging to your body. It is always advisable to do some relatively gentle exercise to warm up your muscles, so that they'll be less susceptible to damage that may occur during exercises. Also, they'll ensure that they get more flexible and limber.
Just spend a few minutes getting warmed up. About 5 to 10 minutes should do. Stretch muscles and other soft tissues. This will prepare your body for the more rigorous exercise that is going to follow, and help you go for a longer period of time without feeling tired or fatigued.
The right get-up Fitness wear is very important. Only if you are at ease and comfortable in what you're wearing, can you perform to your optimum potential. The right shoes are imperative. They must be suited to the type of exercise that you are doing. When buying a pair of fitness shoes, always consult with the staff at a sports equipment store, and ask for their advice. The wrong type of shoes can lead to sprains and even long-term injury. Clothes, too, must be comfortable, loose-fitting, and, ideally, made out of a fabric that absorbs sweat, like cotton. Very tight fitting clothes can be uncomfortable, and extremely loose clothes can get in the way. Don't compromise when it comes to fitness wear.
Cool down Don't come to a sudden halt in between strenuous workouts. This causes the blood to pool in your leg veins, and can leave you feeling dizzy and faint. Give time for the lactic acid being produced by your muscles during vigorous activity to be cleared by finishing your session with a few minutes of gentle exercise.
Change and Alternate It is a good idea if you combine strenuous activity with something that is comparatively less physically demanding. This lessens your chances of over-exerting yourself, and gives your body more time to recover from bouts of intense activity.
Stop when it starts hurting If exercising starts to hurt, stop until the pain has completely gone away. Saying like 'no pain, no gain' should be ignored, since they make you push yourself beyond your physical limits...which isn't a good thing, after all. If you experience physical discomfort and things like dizziness, faintness, nausea, shortness of breath etc, please visit your doctor right away. Also, avoid exercising when you are unwell or sick.
About the author: Diana for http://www.health-c are-information.org Offers information on various health topics such as diseases< /a>, injuries, and medical tests.
Thursday, June 7, 2007
How to get a lower blood pressure using medical treatment
The treatment for lowering the blood pressure is usually recommend by physicians for patients with a blood pressure of above 160/95mmHg. For those with a blood pressure immediately bellow these values it is taking into account age, sex or other individual factors of the patients before taking the treatment.
The first kind of treatment recommended by all the doctors will be a change in the your lifestyle.
First important change will be stop smoking, second is the moderation of drinking, the consume of alcohol increase the blood pressure. Another good point in lowering blood pressure is the correct alimentation like choosing food low in salts and sodium, consuming a lot of seaweeds, they will dissolve the 'fatty build-ups' from the blood vessels. The final tip regarding natural way to lower blood pressure will be working out; you need to make light exercises like walking, swimming, running for about 30 minutes per day.
But this is not always showing results. And then will begin a medical treatment to lower the blood pressure.
First drugs prescribed are diuretics and beta-blockers, these two represents the medical treatment for lowering blood pressure excluding complicating problem like heart disease. Diuretics are increasing the elimination of salt and water from the organism, lowering the blood and also lowering the blood pressure. As for the beta-blockers, they are reducing the amount of blood that the heart is pomping.
The also-called second line treatment is used only the previous one is ineffective or the patient suffers of other medical problems. There is a list of drugs that is used in severe medical treatment for lowering blood pressure:
Angiotensin converting enzyme (ACE) inhibitors is stopping the production of a hormone which increases blood pressure called ansiotensin.
Calcium-channel blockers are lowering blood pressure by relaxing the vessels so the blood will flows more easily trough them.
Vasodilators are relaxing the muscles of peripheral arteries, reducing the resistance to the blood flow, and therefor are lowering the blood pressure.
The last type of drugs, the most powerfully of them, are centrally acting drugs. These kind of drugs are blocking the transmission between the nerve impulses and the autonomic nervous system, system that controls involuntary actions of heart and blood vessels.
About the author: This medical article has been written by Groshan Fabiola. She is a professional writer since 1990, writing many article on various domain from agriculture finance to web development or web research, but now aiming only on health related articles.
The first kind of treatment recommended by all the doctors will be a change in the your lifestyle.
First important change will be stop smoking, second is the moderation of drinking, the consume of alcohol increase the blood pressure. Another good point in lowering blood pressure is the correct alimentation like choosing food low in salts and sodium, consuming a lot of seaweeds, they will dissolve the 'fatty build-ups' from the blood vessels. The final tip regarding natural way to lower blood pressure will be working out; you need to make light exercises like walking, swimming, running for about 30 minutes per day.
But this is not always showing results. And then will begin a medical treatment to lower the blood pressure.
First drugs prescribed are diuretics and beta-blockers, these two represents the medical treatment for lowering blood pressure excluding complicating problem like heart disease. Diuretics are increasing the elimination of salt and water from the organism, lowering the blood and also lowering the blood pressure. As for the beta-blockers, they are reducing the amount of blood that the heart is pomping.
The also-called second line treatment is used only the previous one is ineffective or the patient suffers of other medical problems. There is a list of drugs that is used in severe medical treatment for lowering blood pressure:
Angiotensin converting enzyme (ACE) inhibitors is stopping the production of a hormone which increases blood pressure called ansiotensin.
Calcium-channel blockers are lowering blood pressure by relaxing the vessels so the blood will flows more easily trough them.
Vasodilators are relaxing the muscles of peripheral arteries, reducing the resistance to the blood flow, and therefor are lowering the blood pressure.
The last type of drugs, the most powerfully of them, are centrally acting drugs. These kind of drugs are blocking the transmission between the nerve impulses and the autonomic nervous system, system that controls involuntary actions of heart and blood vessels.
About the author: This medical article has been written by Groshan Fabiola. She is a professional writer since 1990, writing many article on various domain from agriculture finance to web development or web research, but now aiming only on health related articles.
Tuesday, June 5, 2007
The truth about stretching
A three year old study about stretching is getting cited in many articles today. And the conclusions reached by some writers may be harmful to your health!
Is stretching before exercise harmful?
Some recent articles have made stretching before exercise out to be a time-waster, not needed, and even harmful. This is not true. In fact, there's a recent 2003 study that evaluates all of the research on stretching. Researchers conclude:
"Due to the paucity, heterogeneity and poor quality of the available studies no definitive conclusions can be drawn as to the value of stretching for reducing the risk of exercise-related injury."
(The efficacy of stretching for prevention of exercise-related injury: a systematic review of the literature, 2003, Weldon) here
Study in question
The study generating all the hoopla was performed by the Kapooka Health Centre, New South Wales, Australia on 1,538 army recruits. It's a creditable study to show the occurrence lower limb injury on a group of young army recruits. Here is what the researchers actually concluded:
A typical muscle stretching protocol performed during preexercise warm-ups does not produce clinically meaningful reductions in risk of exercise-related injury in army recruits. Fitness may be an important, modifiable risk factor.
(A randomized trial of preexercise stretching for prevention of lower-limb injury, 2000, Pope) here
The statement, "Fitness may be an important, modifiable risk factor" is very important. It simply means that age, weight, and conditioning of the study subjects may be an important factor facilitating the injuries in this study.
Appropriate conclusion
Based on the way some have written about this study, it's okay to run a 100 meter sprint full speed without stretching beforehand. Now, this may be possible for a small number of lean, young army recruits in Wales. However, does anyone believe that a powerful, muscled-up NFL running back, or middle-aged and older adults can run a sprint cold without leaving both hamstrings laying on the track? Don't think so...
Use Common Sense
...and the full body of research
Think about it; if an out-of-shape couch potato (with just enough muscle to change channels) performs high-intensity, fast-twitch exercise, he may get injured ... pre-stretched or not.
This is why researchers in 2003 concluded, after researching all of the studies on this subject, "no definitive conclusions can be drawn..." In short, there needs to be a body of research based on age, weight, conditioning, and the study needs to be performed for the specific sport and type of exercise before life-changing conclusions are drawn.
The truth about stretching
First, yoga is great for you! Don't let some writer using sensationalism to sale a story to a magazine deter you from stretching.
Researchers show that prolonged stretching (in the form of yoga) with moderate aerobic exercise and diet control will reduce cholesterol and significantly reverse hardening of the arteries (20 percent regression) in adults with proven coronary atherosclerotic disease.
After one year in a yoga program, participants lost weight, reduced cholesterol, and improved their exercise capacity, (Retardation of coronary atherosclerosis with yoga lifestyle intervention, 2000, Manchanda).
If you have time for yoga class, or your martial arts training emphasizes stretching, that's great. Keep it up! But if you're not attending karate or yoga classes, then the Ready Set Go Fitness 10-Minute Stretching Routine may be for you.
Use dynamic stretching before games
Researchers show that athletes should not perform prolonged stretching routines before playing a game because it temporarily slows muscle activation. Dynamic stretching - Neck Circles, Arm Swings, Knee Rotations - may be better for pre-competition.
Prolonged stretching (stretch-and-hold "static" stretching) slightly decreases strength for up to an hour after stretching by slightly impairing muscle activation. (Reduced strength after passive stretch of the human plantar flexors, 2000, Fowles).
Static stretching builds flexibility and should be performed regularly, just not immediately before a big game.
Stretching as a Warm-up
Since warming up prior to anaerobic training is an absolute rule - never to be broken - stretching can be combined (multi-tasked) as part of the warm-up.
The goal of the warm-up is to get the blood flowing and raise body temperature (one degree) prior to high-intensity workouts and athletic competitions.
Stretch-hold Position
Gains in flexibility are dependent on the “duration” of stretch-hold position, and researchers show the best “stretch-hold position” (for time-spent) is 30 seconds. (The effect of time on static stretch on the flexibility of the hamstring muscles, 1994, Bandy). "Best" means optimal results for time-spent. You can get positive results with 2 minute stretch-holds, but 30 seconds yields positive benefits.
Remember to move slowly into the fully stretched-out position and hold it 30 seconds. Also, move just as slow out-of the the stretch-hold position. This type of stretching produces gains in flexibility, but it can cause injury, if you don't listen to your body and move in slow motion.
The take home
1. The best way to build flexibility is static stretching. And using the 30 second stretch-hold is shown to produce great results.
2. Static stretching can be used as part of a warm-up for training, however, static stretching will slightly slow you down for an hour afterwards so examine your training goals.
3. Dynamic stretching (arm swings, hip rotations, toe touches) will aid in the warm up process by increasing flexion in the joints and increasing body temperature. This method is preferred before athletic competition.
Have a great day!
Phil Campbell, M.S., M.A., FACHE
Author Ready, Set, GO! Synergy Fitness
Po BOX 253 Ripley, TN 38063
support@aftacertification.com
Copyright © 2004 American Fitness Training of Athletics
Is stretching before exercise harmful?
Some recent articles have made stretching before exercise out to be a time-waster, not needed, and even harmful. This is not true. In fact, there's a recent 2003 study that evaluates all of the research on stretching. Researchers conclude:
"Due to the paucity, heterogeneity and poor quality of the available studies no definitive conclusions can be drawn as to the value of stretching for reducing the risk of exercise-related injury."
(The efficacy of stretching for prevention of exercise-related injury: a systematic review of the literature, 2003, Weldon) here
Study in question
The study generating all the hoopla was performed by the Kapooka Health Centre, New South Wales, Australia on 1,538 army recruits. It's a creditable study to show the occurrence lower limb injury on a group of young army recruits. Here is what the researchers actually concluded:
A typical muscle stretching protocol performed during preexercise warm-ups does not produce clinically meaningful reductions in risk of exercise-related injury in army recruits. Fitness may be an important, modifiable risk factor.
(A randomized trial of preexercise stretching for prevention of lower-limb injury, 2000, Pope) here
The statement, "Fitness may be an important, modifiable risk factor" is very important. It simply means that age, weight, and conditioning of the study subjects may be an important factor facilitating the injuries in this study.
Appropriate conclusion
Based on the way some have written about this study, it's okay to run a 100 meter sprint full speed without stretching beforehand. Now, this may be possible for a small number of lean, young army recruits in Wales. However, does anyone believe that a powerful, muscled-up NFL running back, or middle-aged and older adults can run a sprint cold without leaving both hamstrings laying on the track? Don't think so...
Use Common Sense
...and the full body of research
Think about it; if an out-of-shape couch potato (with just enough muscle to change channels) performs high-intensity, fast-twitch exercise, he may get injured ... pre-stretched or not.
This is why researchers in 2003 concluded, after researching all of the studies on this subject, "no definitive conclusions can be drawn..." In short, there needs to be a body of research based on age, weight, conditioning, and the study needs to be performed for the specific sport and type of exercise before life-changing conclusions are drawn.
The truth about stretching
First, yoga is great for you! Don't let some writer using sensationalism to sale a story to a magazine deter you from stretching.
Researchers show that prolonged stretching (in the form of yoga) with moderate aerobic exercise and diet control will reduce cholesterol and significantly reverse hardening of the arteries (20 percent regression) in adults with proven coronary atherosclerotic disease.
After one year in a yoga program, participants lost weight, reduced cholesterol, and improved their exercise capacity, (Retardation of coronary atherosclerosis with yoga lifestyle intervention, 2000, Manchanda).
If you have time for yoga class, or your martial arts training emphasizes stretching, that's great. Keep it up! But if you're not attending karate or yoga classes, then the Ready Set Go Fitness 10-Minute Stretching Routine may be for you.
Use dynamic stretching before games
Researchers show that athletes should not perform prolonged stretching routines before playing a game because it temporarily slows muscle activation. Dynamic stretching - Neck Circles, Arm Swings, Knee Rotations - may be better for pre-competition.
Prolonged stretching (stretch-and-hold "static" stretching) slightly decreases strength for up to an hour after stretching by slightly impairing muscle activation. (Reduced strength after passive stretch of the human plantar flexors, 2000, Fowles).
Static stretching builds flexibility and should be performed regularly, just not immediately before a big game.
Stretching as a Warm-up
Since warming up prior to anaerobic training is an absolute rule - never to be broken - stretching can be combined (multi-tasked) as part of the warm-up.
The goal of the warm-up is to get the blood flowing and raise body temperature (one degree) prior to high-intensity workouts and athletic competitions.
Stretch-hold Position
Gains in flexibility are dependent on the “duration” of stretch-hold position, and researchers show the best “stretch-hold position” (for time-spent) is 30 seconds. (The effect of time on static stretch on the flexibility of the hamstring muscles, 1994, Bandy). "Best" means optimal results for time-spent. You can get positive results with 2 minute stretch-holds, but 30 seconds yields positive benefits.
Remember to move slowly into the fully stretched-out position and hold it 30 seconds. Also, move just as slow out-of the the stretch-hold position. This type of stretching produces gains in flexibility, but it can cause injury, if you don't listen to your body and move in slow motion.
The take home
1. The best way to build flexibility is static stretching. And using the 30 second stretch-hold is shown to produce great results.
2. Static stretching can be used as part of a warm-up for training, however, static stretching will slightly slow you down for an hour afterwards so examine your training goals.
3. Dynamic stretching (arm swings, hip rotations, toe touches) will aid in the warm up process by increasing flexion in the joints and increasing body temperature. This method is preferred before athletic competition.
Have a great day!
Phil Campbell, M.S., M.A., FACHE
Author Ready, Set, GO! Synergy Fitness
Po BOX 253 Ripley, TN 38063
support@aftacertification.com
Copyright © 2004 American Fitness Training of Athletics
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