Exercise Fitness

Have you ever felt tired and stressed out from work and by the time you get home you see your three children running towards you asking you to play basketball with them? You take a pass but promise the kids that after you rest a little, you will take some time to play.
Instead of disappointing your children, why not say, “yes” after all? You will be surprised by the amount of energy you will have after that 30-minute activity.
Did you know that by exercising at a moderate pace for only 30 minutes, you would feel a lot better, mentally? It has been proven that this improves the appetite and sharpens your style in problem solving. Not only that, you will also feel it is easier to sleep at night if you do moderate exercises even for only 30 minutes every day.
What are the benefits of regular exercise? It promotes self-discipline and has a positive impact on how you perceive life. Exercise help your spirits and can help with depression. For first timers, it can be done for 15 minutes for 2 to 3 days a week. You can increase the time you spend once your body gets tuned up for it. Don’t over do it!
DON’T ever force your body! If you get hurt, then stop. You can take a break from exercising for a few days and then you can start again but you need to start from day 1.
Here are some moderate exercises you can do and enjoy:
1. Walking. Make use of your surroundings. You can walk the dog. Encourage your family to walk with you or find a neighbor, friend or you can simply go it alone and use that as YOUR down time to recharge the batteries. Walk daily and you will find yourself burning calories while enjoying the surroundings and getting enough sunlight that is also good for your body.
2. Discover the wonders of Yoga. Yoga is an effective exercise that energizes not only your body but also your soul. You may want to learn just the basic yoga positions that are not too complicated but proven effective. A five-minute yoga exercise can perk you up and recharge your body with the energy you lost for the whole day. You relax and at the same time you stretch!
3. Engage in some type of sport. Play basketball, football, baseball, tennis or badminton. Many doctors have recommended sports as an effective way to stay fit and healthy. Sports can also be done in moderation. Do not take it seriously. Shooting basketball with a friend is one moderate exercise that is also considered a sport. You don’t have to be competitive to make it beneficial.
4. Join an exercise programs at work. If you still do not have exercises programs at work, then why not start it? You can talk to your boss about it and start with your colleagues. You do not only lose calories but it is also one good way to bond with them. This can be done in 30 minutes, 3 times a week. If this just isn’t an option, then every chance you get, take the stairs!
5. Exercise while doing household chores. Gardening, raking leaves, mowing the lawn, doing the laundry, vacuuming and car washing are effective moderate exercises at home. Make use of these chores to sweat and burn calories. Instead of using machines and gadgets to perform these chores, why not do it with your hands and lose some fat?


Exercise Bike

The exercise bike is also known as the exercise cycle or the stationary bicycle, they look similar to the bicycle with a saddle, pedal and handle bars but cannot move. They are used for exercise purposes and for reducing the calories to become fit. There are many types available and the basic difference is the upright model or the recumbent model. In case of the upright bike seems to the user to ride on the bicycle and for the recumbent type it has lower body and gives more relaxation to the user. Apart from these there is another type known as mini exercise bike. It consists of only pedal and does not have saddle and handle bar.

The ground line uses of exercise bike are it is portable and can be located both indoor and outdoor. It gives improvement in the fitness of the user. There are also various programs to select and it gives good cardiovascular exercise. The thighs are strengthened and may reduce the physic of the trainer. There are also many other types of exercising but using the exercise bike is double the times better as more calories are burnt here than running or jogging.

The computer found in front of the handlebar is known as console and it displays the speed, time, calorie burnt and other things related to the workout. It also records the distance traveled by the user. In many latest models the Heart Rate monitor is available this measures the pulse rate and higher the pulse rate the person gets more fit. The size of the display screen can also vary from small to big.

These exercise bikes can be used by anybody but not the children. The adjustments are also found in the handlebars, saddle and the pedal. They can be adjusted as the wish of the trainer. Some other models have bottle holder and reading rack. It is made with the high quality steel and they are given long warranty period depending on the brand.


Pregnancy Exercise

Pregnancy period is a very crucial time of a female’s life where little ignorance of the facts can actually create serious problems for the pregnant lady and for her baby too. It is always recommended to consult your doctor and follow his / her tips very seriously so that you give birth to a healthy baby. Life does change when a female becomes pregnant and the works which she used to perform before pregnancy need to be checked when she is pregnant. Similarly, if she had been regularly doing some exercises before pregnancy then she can continue those exercises after pregnancy too but she should have to consult the doctor for his advise about type of exercise allowed in pregnancy period. Exercises just don’t increase your chance of suffering from miscarriage and hence you should not be afraid while excising during pregnancy. Remember that rigorous exercise isn’t recommended during pregnancy period.

Here we have compiled some points which you must keep in mind while exercising during the days of pregnancy.

• Try and feel the natural signals which your body will give you. You will automatically feel that you need to reduce the exercising intensity as you aren’t able to bear more.

• If you have plans to start exercising regularly so as to improve your health during the time of pregnancy then it is always recommended that you start on a low note. Start exercising very lightly during the early days and slowly increase the intensity. This way your body will easily be able to adjust to the daily physical work.

• Never ever exercise too much. Breathlessness or exhaustion means your baby might not get the required oxygen. Similarly your body might not be getting the right amount of oxygen which it needs.

• Don’t exercise in very hot conditions. You will sweat too much and this decreases the water level in your body.

• Don’t exercise for too long. Breaks after short intervals are always recommended. Do not forget to drink extra fluids during and after the exercise. You need to maintain the water level of your body.

• Use footwear which cushions your feet well. You need to be comfortable while exercising.

• Do some stretching after you have exercised and before you start exercising. This is necessary to keep the muscles tight.

• Try to avoid uneven ground (like rocky places) while jogging or cycling. You might injure your ankles etc in such conditions so better avoid them.

• Consume nutritious diet so as to keep your body healthy. You can consult your doctor for the right kind of food for your body. Eating without your doctor’s recommendation can be risky.


Exercise Equipment

The fitness exercise equipment market is huge, a billion dollar industry. Just watch television for any length of time and you’ll see the never-ending infomercials on the latest and greatest machine to come down the pike. Some appear to be fairly good products, some, well, maybe more gadget and probably not so great.

The thing is, there are many, many very good devices for getting a very good, calorie-burning cardiovascular workout in your home. Even if you choose a simple set of free weights, a good workout can be had. Although there are probably better options for most individuals. Free weights are less convenient, cumbersome and generally take much longer to get a well-rounded workout, if you’re targeting all major muscle groups. The constant changing of weights is a total deal-breaker for many.

The Total Gym type machines are very good. You’ve probably seen the Total Gym advertised on television by Chuck Norris and his beautiful wife. These machines offer the capability to workout every major muscle group, but are also very affordable and have the convenience of being able to be folded and stored in a relatively small area. They’re unique in the fact that they have an inclined, adjustable bench that has a sliding seat and the setup uses the person’s body weight to provide resistance. The more the bench is inclined, the greater resistance. They also have the option to attach a weight bar and weights, to provide even more resistance if needed.

Exercise bikes have been around for many decades, and although they don’t have the flexibility of some other machines, one can be had for very little money. They don’t take up a lot of space and it’s easy to jump on and get a good cardiovascular workout in just a few minutes. Even 15-20 minutes a day would be extremely beneficial. I wouldn’t recommend this be your only source of exercise though. It’s very limiting in which muscle groups it targets directly. The upper body receives very little attention on a standard exercise bike.

Some people love rowing machines. They’re not space hogs, are very affordable, target most major muscle groups, and you can jump on and have a very good workout in a short amount of time.

It’s impossible to touch on even a fraction of the many different kinds of fitness exercise equipment. That’s actually not what this article is about. It’s about finding something that you will use…and use it!! If an exercise bike is maybe all that you know you’ll use, then get one. They’re an excellent device for a good cardiovascular workout. Combined with maybe a brisk walk in the morning or night, and occasional swim and possibly some Pilates, and you’ll be getting some excellent exercise.

Whether you choose an elliptical trainer, exercise bike, rowing machine, free weights or one of the other pieces of fitness exercise equipment, the problem is this…most equipment ends up collecting dust in the corner of a basement or garage. You can buy the best, most expensive piece of fitness exercise equipment to be had, but if you don’t use it, you’ve accomplished little more than wasting some money.

It’s really hard to understand, but many people will work 60-70 hours per week to afford that nice big house and luxury automobile, but won’t devote 30 minutes per day a few times a week to take care of themselves. Combine this with the stress and horrible diets that many people subject themselves to, and you have a heart attack waiting to happen. It’s inevitable.

Just remember, you deserve to enjoy a long, healthy, happy life just like the rest of us. Your loved ones deserve to have you around for as long as possible. You kids, especially, want and deserve to have you here until they have little ones of their own, and even longer. Doesn’t it just seem insane to die thirty years before your time just because you wouldn’t put forth a little effort to exercise, even moderately and watch what you eat ?

Purchasing any piece of fitness exercise equipment isn’t the quick fix that we as Americans so often look for. It can just make doing a good workout a little more convenient. If you don’t use it, well, it’s just so much dead weight…unfortunately, that’s what happens to your body also.


Exercise Your Mind

The more you work your brain, the more likely you will stave off Alzheimer’s disease
Just a modest amount of mental stimulation can go a long way towards warding off Alzheimer’s disease. This is the opinion of researchers who created mice genetically modified to get a condition similar to it.
Researchers at the University of California-Irvine studied hundreds of mice altered to make them develop abnormalities known as plaques and tangles in brain tissue that are considered hallmarks of Alzheimer’s disease in people. Writing on Tuesday in the Journal of Neuroscience, they said periodic learning sessions-swimming in a tub of water until finding a submerged platform to stand on-slowed the development of those two abnormalities in the mice.
“The remarkable thing was that just by learning infrequently, they still had a very dramatic effect on the Alzheimer’s disease pathology, ” said Kim Green, one of the researchers.
“So it suggests that in humans, if you learn more and more and more, it’s going to have a huge, beneficial effect,” Green added.
The findings highlight an idea that also has emerged in other research-that exercising one’s mind is important to staving off Alzheimer’s disease, the degenerative brain malady that is the most common form of dementia among the elderly.
Smart link Green noted that other studies have found that highly educated people are less likely to develop Alzheimer’s than people with less education.
There is no known cure for Alzheimer’s , which gradually destroys a person’s memory and ability t o learn, reason, make judgments, communicate and carry out daily activities.
“What we have shown is that by learning by stimulating your mind, you’re able to protect against the development of the pathologies associated with the disease,” Green said.
“Crossword puzzles reading books, learning a new language-anything you can do to stimulate the brain is going to be beneficial, we think.”
The mice were given “a very mild learning experience”-essentially figuring out a maze but in the water-for a week at a time every three months. The sessions were four times daily for a week at two, six, nine, 12, 15 and 18 months of age.
The mice that performed the task experienced slower development of the protein beta amyloid clumping in the brain and forming plaques, gooey build-up that accumulates outside nerve cells, the study found.
These mice also experienced a slower build-up of another protein in the brain. Hyperphosphorylated-tau, that can lead to the formation of neurofibrillary tangles-twisted fibers in brain cells.
Green said the researchers are looking into whether more frequent and intensive learning sessions might provide bigger and longer-lasting benefits.
Alzheimer’s disease first affects parts of the brain controlling memory and thinking. As it advances, it kills cells elsewhere in the brain. Eventually, if the patient has no other serious illness, the loss of brain function will prove fatal.
There are other mind tools or learning techniques that can help the brain synergise both halves ie., the left and the right hemispheres. It has long been known in the scientific world that the left hemisphere is responsible for logical functions such as those functions involved in reasoning and mathematics whereas the right hemisphere is responsible for the creative, imaginative and artistic functions of an individual.
Einstein is the most prominent person to have used the left-right synergy technique in formulating his famous equation of light and matter, E=mc2. Using special mind tools or mind training techniques developed in the last century and notably the last 50 years, individuals have been known to have developed phenomenal feats of memory like associating hundreds of names and faces , long arithmetic formulas as well as long strings of numbers all in the matter of minutes or seconds.
Whether memorizing long strings of numbers (more than 10 digits) have any practical applications is open to debate. But it does give the mind the workout it needs to stave off (not cure) Alzheimer’s disease. Such techniques are very easy to learn yet once learnt and used often enough, remains with the user all his life and allows the brain to store massive amount of information used in school, work or ordinary everyday life. However, most people go about their everyday lives without knowing such wonderful techniques are available.


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