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Exercise

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Reasons To Exercise

Many us need to follow an exercise program, in order to remain healthy. Below,
you'll find several good reasons why you should start exercising now.

1. Contributes to fat loss It is well proven from scientific research all over
the world that physical exercise contributes to weight loss. If you burn more
calories than you consume through nutrition, you'll lose weight. When you
exercise, you burn more calories than when you don't. It's really simple -- the
more you exercise, the more weight or fat you'll lose.

2. Prevent disease The chances of developing several various diseases has been
proven to decrease when exercising. These diseases include heart disease,
cancer, diabetes, and the stroke.

Around 4 out of 5 deaths caused by heart disease and cancer, are linked to
factors that include stress and lack of exercise. We all know that diabetes
increases the chance for heart attacks and strokes. What this shows, is that
many of the risk factors and diseases caused by not exercising are working in
conjunction to damage your health. To prevent this from happening, start
exercising.

3. Improving disease Many severe and minor diseases can be improved or even
healed through regular exercise. These even include the diseases listed above.
By following a regular plan, you can also decrease HDL cholesterol levels,
decrease triglyceride levels, and decrease your blood pressure as well.

Exercising on a regular basis will also reduce the risk of prostate cancer for
men, breast and uterine cancer for women, and much more. All of this is
scientifically proven, which is why you should start exercising today.

4. Enhance your state of mind Everyone knows from the many scientific studies
that regular exercising will lead to an increased release of endorphins in the
body. These chemicals will fight depression and make you feel happy. The body
releases these endorphins only 12 minutes into the workout.

There is another chemical known as serotonin that is increased during and after
a workout. The increased levels of serotonin in the central nervous system is
associated with feelings of well being and decreased mental depression. The
chemical can also help you sleep better at night.

5. Enhance your wellness When you are in great shape and well fit, you'll have
more energy and you'll notice that your overall mood is improved. You will have
experienced that you can stretch beyond your own limits and you know that you
can do more than you thought possible.

6. Persistence Exercising regularly will give you more energy, which can help
you be more productive at home and at work. Exercising can help give your new
goals a sense of purpose and give you something to focus on and aim for. This
can help you increase your persistence and prevent you from going off track
while you aim for your goal.

7. Social capabilities After a workout on a regular basis you can boost your
self esteem. This can help you look better and you'll be more comfortable as
well. Exercise will also help you to become more active and meet new people,
which will prevent you from feeling isolated and unsupported. Exercise will
also increase your interests in sex, and can help you to improve your marriage
or your partner relationship.

After knowing all of these tips and reasons to exercise, you shouldn't hesitate
to get out there and exercise. You can exercise at home or go out there and join
a gym. There are several different ways that you can exercise, all you have to
do is select a few that you like. Take a little bit of time out of your day and
start exercising -- you'll feel better than ever before and your body will thank
you.

Exercising Properly

There are two main types of exercise that you can do -- aerobic and anaerobic.
The first one, aerobic, means with oxygen. Aerobic type exercise has an
important distinction, it burns fat as the main fuel.

Anaerobic on the other hand, burns sugar as the main source of fuel. Despite
common myths, exercise doesn't have to be drastic in any way to provide massive
benefits. Even if you choose light exercise, you will still burn fat.

Light exercise will clear out lactic acid, which is a waste of the body, and
stimulate your cells to regenerate. To be sure that you are burning fat rather
than sugar, it's very important to make sure that you are doing several things
as you exercise.

The most important thing you can do as you exercise is breathe deep. You should
always breathe in deep into your stomach through your nose, hold it for a few
seconds and then exhale hard through your mouth.

Second, you should make sure that you exercise at a comfortable level. You
should exercise at a level of 7 out of 10, and still be able to carry on a
normal conversation while you exercise. You should do this for 45 minutes or so
each day, then you'll begin to notice just how much your energy will explode.

Even if you don't think you have the time to exercise, rest assured that there
is always time. If you have to, use the time that you would normally spend
sleeping. With exercising, you'll actually need less sleep than before.

You can also use the time of your lunch break to exercise as well. The increase
in productivity will have you more on the ball, and you can save your time
through the dramatic increase in your overall productivity.

Cellularise, or rebounding, is one of the best forms of aerobic exercise there
is. If you have access to a rebounder, you shouldn't hesitate to use it. Use
any break you have at work to engage in some type of movement and deep
breathing.

Any type of exercise you do will strongly benefit your heart. It will make it a
stronger and larger organ. Deep breathing will help your lungs become stronger
and larger as well. There is research now that links exercise to helping b
enefit and almost prevent each and every type of disease or ailment.

Movement of the joints will promote proper blood flow and create energy, as
sitting down all day will rob your body of much needed energy. If you sit down
all day, it's very important that you promote blood flow, circulation, energy,
brain flow, and the strength of your heart. With just a little bit of your time
devoted to exercise, you'll find yourself healthier than you have ever been in
the past.

Making Exercise More Fun

Nothing beats waking up in the morning with the thought of going to the gym to
lift weights or jog on the treadmill. After a hard days work, the gym is one
place you don't even want to think about. Sometimes, even the thought of
exercising at home with your own equipment can be less than desirable.

Sometimes, just trying to get and stay motivated to exercise on a regular basis
can be a challenge. No matter how you look at it, exercise can be downright
boring and even tedious at times.

So, you may be wondering just how you can get the motivation you need to
exercise on a regular basis. If you've been wondering what you can do to make
exercise more fun, you'll find some ideas below that just may help to make
exercise more fun and a little bit easier.

First things first, you should exercise with a friend. You can challenge each
other, help each other out, keep each other motivated and on track, make each
other laugh or just make a game out of your exercise programs.

You can also try something different. If you go to the gym each and every day
and use the same piece of equipment or use the same piece of equipment at home,
you should try mixing things up. Reverse your routine or just change the order
of your exercises.

Go to a city park that has playground equipment and use the slide, climb on the
monkey bars, do pull- ups, hang from your knees, just let your imagination guide
you. You don't always need to follow a strict routine, just get out there and
have fun working your muscles.

An outdoor circuit in the park is also something you can try. There are some
parks that have circuit courses set up with a planned course where all you have
to do is walk or jog to each station and then follow the instructions. If there
isn't a planned course, then you should do a combination of jogging and
walking, picking a distance of a couple hundred feet. Jog 100 feet then drop
and do a couple of pushups, walk the next 100 feet and then drop to do sit ups.

You can also ride a bike around your neighborhood or hike on a hiking trail. A
walk in the park or around your neighborhood is also a great way to get some
exercise. Doing yoga in the park or on a beach is also a nice and relaxing way
to exercise both your body and your mind.

Playing a competitive sport is also something you can try. A lot of cities have
team activities such as softball, volleyball, tennis, soccer, and so on. These
types of activities will not only provide you with good exercise but they will
also help you to meet new people as well.

When you exercise, try to picture your muscles getting bigger. Research has
shown that if you focus all of your thoughts on the muscles that you are
working, they will respond better. Try to watch them work with each repetition
as your muscles contract and relax.

As you can tell, there are plenty of ways you can make exercise more fun and
interesting. You don't need to follow the same routine day after day, as you
can do many other things to get in some exercise.

The important thing is that you should always try to incorporate exercise in
any various form into your everyday life and make these habits the kind of
habits that will last a lifetime.

Free Weights VS Machine exercise

Something you need to keep in mind and never forget is that when you exercise,
you are training for life. You still may spend an hour a day in the gym,
although that will still leave another 23 hours or so for your muscles to
function without using any fancy equipment.

Whenever you do any type of exercise, the movement of your body during the
exercise is known as the range of motion. The more difficult the range of
motion is, the more effective the exercise will be, because your body has to
work twice as hard to perform the movement.

Take for the instance the classic dumbbell bicep curl. If you aren't familiar
with the exercise, it is performed by standing up straight with your palms
facing forward, and a pair of dumbbells held down by your sides. You'll
contract your biceps to bring the dumbbells up to your shoulder height, then
repeat the exercise as many times as you wish.

Using that same movement for exercise on a bicep curl machine, you should sit
down, brace your upper arms on a pad, grasp 2 handles that are in front of you,
then perform the same movement as above to move the handles in an upward motion.

Now, looking at the muscle contractions in this exercise, you are contracting
essentially your biceps if you are using the curl machine, and that is pretty
much all you are doing. When you use the machine you are sitting down, which
will limit just how much your shoulders give. The machine has several muscles
used in this exercise limited to the biceps, as well as the muscles in your
forearms and fingers.

Most of the time, when using machine weights, you will always be limited as to
what type of exercise you can perform. You must always follow a strict
procedure, which is pretty much the same with free weights. Unlike free
weights, machine weights offer a certain degree of resistance.

One of the best thing about free weights is the fact that you move a little
chuck around to select the weight you want to use. Instead of dragging it over
to your exercise area, you simply select it on the machine. When you are tired
during a workout, this can be a blessing.

A lot of people argue in the fact that free weights are the best for your body.
While this is normally true, many people out there feel that machine weights are
the best. There are pros and cons with both machines, although free weights have
been around a lot longer and have been proven time after time to achieve
dramatic results.

Body builders for example, have used free weights over the years to build very
impressive bodies. If you ask most of them about machine weights, they would
probably laugh at you and tell you that you need to quit joking around.

In a nutshell, free weights will use more of your muscles than the machines do,
which makes them more effective overall. This doesn't mean that the machines are
a waste of use, as they offer some great advantages. In some cases, it is best
to stabilize the muscles that are being used in a movement, which is where
machines are the best to use.

The decision on which to use for you should be based on what you hope to
achieve with lifting weights and where you plan to use the equipment, such as
home or at a gym. Both systems are great for your body, although the free
weights are best to use if you want the best possible workout, and always
ensure that your muscles are getting the right workouts they need.

Children And Exercise

If you have a child of 6 to 8 years old that wants to start exercising and
lifting weights, you may find yourself wondering what you should do. While some
think it is perfectly fine for children to exercise, there are others that think
differently.

The long and short of it is that yes, it is beneficial for your child to
partake in exercise or a weight training regimen although there are a few
things that you should keep in mind once this starts to happen.

No matter how you look at it, children aren't minature adults and therefore you
can't use the same methods with growing children that you can use with adults,
as children are different from adults emotionally, anatomically, and
physiologically.

All children have immature skeletons, as their bones don't mature until they
get 14 -- 22 years of age. With girls, exercise during childhood can have very
critical effects on bone health that can last for their entire lives.

Children are often times vulnerable to growth related overuse injuries such as
Osgood schlatter disease. Children have immature temperature regulation systems
due to their having a large surface area compared to their muscle mass which
will cause them to be more susceptible to injury when they aren't properly
warmed up.

Children don't sweat as much as adults do, so they will be more susceptible to
heat exhaustion as well as a heat stroke. Due to their low muscle mass and
immature hormone system, it makes it harder for them to develop strength and
speed. Their breathing and heart response during exercise are also different
from an adults, which will affect their capacity for exercise.

On the other hand, young boys and girls can drastically improve their strength
with weight training although opposed to adults, neurological factors instead
of muscle growth factors are mostly responsible.

When you consider programs for children, first and foremost you should obtain a
medical clearance. The first approach to designing a program is to establish a
repetition range of 8 -- 12 and keep the work load appropriate for the range.

You should ensure that workou ts are spread out enough to have at least 1 -- 2
full days of rest between workouts. The main focus when working out should be
on the form of every exercise performed, and not on the amount of weight being
lifted.

Before weight training, warm up and stretching should be done. Start your
children off with light loads and then make adjustments accordingly. No more
than 3 non consecutive exercise sessions should be done in a week. You should
also see to it that they drink plenty of water before, during, and after
exercise. Getting enough water is very important with exercise, as it is often
times very easy to get dehydrated -- especially with children.

Choosing The Right Exercise For You

The type of exercise you do all depends on you and what you like to do. What
you hate doing, paying membership fees, and whether or not to buy equipment are
all things you need to consider as well as answer.

If you choose something that you don't like to do, you aren't going to keep
doing it for a long period of time. Give it some thought -- if you don't like
jogging, you aren't going to get up at 6 AM and go running. If you can't find
something you like to do, choose something you hate the least, which will
normally be walking.

Walking is great exercise, as it suits all levels of fitness. Anyone can start
a walking program at any time, it's normally the intensity and duration that
differs. Walking is also a social exercise, as it isn't difficult to find a
training partner to chat with while you exercise. Walking with a partner will
also make time go by faster.

No matter what exercise you choose, you should start at a low level of
intensity and build it up over a period of weeks, which is essential to the
longevity of your exercise program. If you start off too hard, you could end up
with an injury which will require time off to get over.

If you are really in bad shape, you should start off by walking for 10 minutes
each day. Then, increase it by 5 minutes every 2 weeks. To make things more
interesting, you should try walking a different course every few days. You can
also roster a different friend to walk with you each day of the week.

If walking isn't your thing, then you may want to try a fitness center. They
have loads of variety and normally have trainers on hand to answer any
questions you may have. When you choose a fitness center, make sure that they
give good service.

If they aren't willing to treat you well before you join, then they certainly
won't after you join. You should also make sure that the equipment they use is
well taken care of. It's easy to find out, as all you have to do is listen to
the machines. If they squeak a lot or make noise, then chances are they aren't
being taken care of.

If you still aren't sure what you should do, then you should look into golf or
tennis. Both are good social activities in most areas, and you can even meet
new friends. Tennis is great for fitness although it isn't for someone who is
just starting out. If you haven't exercised in a long time, then golf may be
the best activity for you.

Exercise And Play

Often times, when children return from playing, they look quite exhausted and
ready for a nap. This is the most accurate description, and also quite the
truth, as playing is hard work. It's exhausting to the mind and body of the
child, and it plays an important role in helping them to become productive and
healthy.

The role of play and exercise in the life of a young child will provide them
with several benefits. Exercise of the body is a very important part of keeping
the young body fit as it grows into an adult body. Once we reach adulthood, if
we've had the benefit of exercise and play, we all tend to continue that habit
well into our adult years.

Play is also good in the form of participating in organized sports, coordinated
play times, and being a member of a large group during all of these types of
activities. Playing on this level will teach us how to interact with peers and
perform as a team with our fellow players. In today's business world, these
skills are essential.

What we learn in body language, coping skills, and the interaction of the mind
and body during our interaction with others is invaluable. When we learn this
skills to the fullest, not only will we learn how to get along with others, but
we will also learn how to interact better with ourselves.

Although interacting with ourselves seems like a rather pointless exercise, it
is actually an important part of maintaining the best sense of health and
wellness. There will always be times when our bodies are trying to tell us
things about our physical or mental condition, which we will simply refuse to
listen to.

Through exercise and play, we will also learn what our limitations are -- both
physical and mental. At times of play, you'll see children and young adults
push themselves to their limit and beyond. As children, we are all more able to
distinguish between a real limit versus what society itself calls our limits.

For children and young adults, the pressures of the world don't affect them
near as much as it does adults. Children have a much better state of mind and
peace, unlike adults that have let the outside influence the body and mind,
which will do little more than becoming a dominant factor of time.

As you can tell, the benefits that are gained from exercise and play time as
children, will benefit us for the rest of our lives. As adults, we all too
often forget how important both exercise and play are.

Normally, we want to rush children into their daily responsibilities,
forgetting that at their age they need play and interaction for their young
minds.

Exercising During Pregnancy

Everyone knows that exercise is very good for your health. During pregnancy,
exercise can have many other benefits as well. Normally, exercise should be
light, especially during your first few weeks of pregnancy while your body
adjusts to the changes.

Any type of heavy exercise can divert the blood flow from crucial areas, and
most women that exercise on a regular basis
should tone down their workout regimen during pregnancy.

Swimming, walking, and yoga are two very popular exercise activities that are
suitable for pregnant women. There are other forms of exercise such as weight
lifting that are acceptable as long as it isn't too strenuous. Most specialists
recommend exercise 3 -- 4 times a week, unless you have a medical condition that
prevents it. If you are ever in doubt, you should consult a physician first.

Below, you'll find some of the best reasons as to why you should exercise
during pregnancy.

1. Exercise can help to reduce the length of labor and recovery time. The right
   exercise routines will also increase stamina that is needed for delivery.

2. Improved mental health. Exercise can lower stress and improve your emotional
   health, making it easier for you to get through the new experience of 
   becoming a mother.

3. Exercise can also help with weight management after the child has been born.
   A common concern with most mothers is the weight they lose after pregnancy.
   During pregnancy, exercise can make postpartum weight loss easier.

4. Exercise is very good for your unborn baby. By keeping your body healthy,
   you are also looking out for your baby as well.

5. Exercise can help reduce the side effects of pregnancy. Symptoms such as
   fatigue, headaches, swelling, and constipation are all common with pregnant
   women. Studies have shown exercise to reduce the occurrence of these 
   symptoms.

6. Exercise can also decrease the risk of premature birth. Exercise has been
   proven to decrease the risk of premature birth by at least 50%.

You should always make sure that you drink plenty of fluids before you
exercise, follow a nutritious diet, and avoid over exertion. You should also
listen to your body, and if you start feeling sick you should immediately stop
and rest.

If you exercise during your pregnancy, you'll find it a lot easier to deliver
when the time comes. Exercise will help your body strengthen up, which will
make it very easy on you when you go into the delivery room. Women who don't
exercise find it much harder when the time comes to give birth.

Exercising during pregnancy is one of the best things you can do for yourself
and for your unborn baby. Your baby will reap some of the benefits, which is
reason enough to exercise. Always be safe when you exercise, and don't hesitate
to ask a doctor for advice if you have any questions at all. As long as you
exercise safe and use good common sense, you'll do a world of good for your
pregnancy.

Cardio Exercise

Everyone has wondered at some point in time which cardio exercise is better. To
put it in simple terms, both low and high intensity exercises will help you to
burn off body fat. The question here is which is the most effective to burn off
more body fat.

When scientists first discovered that during intensive exercises, your body
burns glycogen, which is a form of stored carbohydrates that are stored in your
liver and muscles for energy. During low intensity exercises, your body will
burn a lot of fat.

If your wondering whether or not it works, the answer is no because there are
so many obese people still around. Even though they are working out with low
intensity routines, it still makes you wonder how it can be.

The scientists were right when they said the human body burns more body fat
during low intensity exercises like walking or swimming. During a high
intensity exercise such as running, the body will burn a lot more calories.
Even if some of the calories burnt are from glycogen, there are still many fat
calories burned as well.

To put the icing on the cake, when your store of glycogen gets low, the
carbohydrates from your food you eat will later get converted into glycogen to
fill up the store and won't be converted to body fat when they are left unused
for energy.

High intensity cardio exercise will juice up your metabolism even after you
have completed your workout. What this means, is that your body will continue
to burn body fat hours after you have left the gym. This effect is nearly non
existent in low intensity cardio or aerobic workout.

Accumulatively, your body will burn up more and more calories during and after
you have finished a high intensity cardio exercise that it will with low
intensity.

You can inject high intensity exercises into your cardio workout by introducing
some interval training. You can walk for 5 minutes or so, then break into some
jogging for another 5 minutes or so. Then, walk briskly again until you have
caught your breath and then sprint for a minute before you walk again. From
this point, simply alternate your running and walking for the next 15 minutes
until you are finished.

One of the best things about cardio is the more you do it, the more energy
you'll have. Cardio will help you to burn calories, although its more useful
for keeping your energy levels high.

If you've never tried cardio before, you should give it a shot. If you like to
exercise, you'll find cardio the best way to boost your energy and keep in top
shape. If you are just starting out, you'll want to go slow and keep your
cardio exercise in track -- as it is very easy to over exert yourself.

Exercise And Harm

Anytime you exercise, your brain releases chemicals known as endorphins that
produce a feeling of euphoria, which is known as "runners high", which is also
very easy to become chemically addicted to.

Without this rush, you'll feel irritable and out of it until you exercise
again. Therefore, you'll go on exercising and not listen to what your body is
actually telling you -- which is to stop.

The main reason addicts will continue to push themselves lies in what will
happen when they don't work out. Normally when they are unable to exercise,
they will display signs of depression, anxiety, confusion, and be less happy
with themselves.

Aches and pains Over exercising doesn't only affect the mind, but the body as
well. Exercise will initially do what it is intended to do, give you a fit body
but once you cross the line however, it can drastic. Muscle damage,
osteoarthritis, and heart problems will all be waiting in the wings if you
continue to overdo it. The body has limits and if you push beyond that limit,
you'll do nothing but harm yourself.

Obsessive exercise tends to happen among those who are new to exercise.
Therefore, if you are keen to reap the benefits of getting fit, you'll tend to
overstep the limits.

The initial signs of over exercise are exhaustion, which can lead to a build up
of fatigue. Keep in mind, it isn't only the muscles that are at risk, but the
bones as well. Many people who exercise push themselves to the point of
injuries such as shin splints or even stress fractures, then refuse to rest,
which causes greater and sometimes even permanent damage.

Even a brisk walk in the morning doesn't come without risk, as walking too much
can lead to osteoarthritis. When you walk, you are working again st gravity.
Even though you are exercising your muscles, you are also harming your knee
joints as well.

Many people who walk up to an hour or more everyday end up with complaints of
aches in the knees. The fact is, jogging also harms the knees, and too many sit
ups can hurt as well. As with any type of exercise, moderation is the key.

You should always start off gradually, and combine several different types of
workouts, which is one thing that obsessive exercisers forget to do. One of the
biggest complication factors of people who get addicted to exercise is that they
will tend to perform the same workout each and every day, which further
increases the risk of permanent damage.

Think right You should never work out to the point where you feel completely
exhausted once you have finished. Your limit with exercise should be 45 minutes
to an hour, four or five days a week. When you are finished, your workout should
leave you feeling fresh and energetic. Every week should make it a point to take
a day's break -- as your body will need to relax and rejuvenate.

The key to achieving this completely lies in your attitude, as exercising is
the way to a healthy life. If you do it only to please yourself, you'll defeat
the entire purpose when you stand there on the weighing machine.

If you take things one day at a time and don't over do it, you'll be well on
your way to a healthy body. Exercising can be a lot of fun and a way to relax,
if you don't rush it. Start off slow and gradually work your way up. Before you
know it, you'll know how to prevent injuries before they happen and you'll know
exactly what you need to do to remain healthy.

Buying An All In One System

These days, more and more people are turning away from memberships to gyms and
instead choosing to invest money in a home gym. You can put a home gym in a
spare corner of your home, or even in the basement if you wish. Along with
helping you save money by combining several different types of equipment into
one machine, these types of equipment can easily fit in small spaces and type
up a lot less weight than their individual counterparts.

When you are considering to buy an all in one piece of exercise equipment, you
should first think about your goals. You should consider what you hope to
achieve from exercising and just how well this piece of equipment will benefit
you.

There are several types of all in one equipment for exercise on the market and
almost all of them are advertised well on television, in magazines, and on the
internet. The most popular types on the market are those types that are geared
towards individuals who are interested in lifting weights.

Right now, the two most popular types of all in one exercise systems are the
Bowflex and Total Gym brands. The Bowflex system uses resistant bows that bend
instead of the traditional weights that simply lift. Bowflex is designed to fit
a wide variety of budgets and needs, it's widely adaptable and extremely popular
as well.

To make things even better, you can store the basic Bowflex system in small and
tight places, even under a bed if you choose. The larger and more expensive
Blowflex system competes with the types of professional equipment that you can
find in gyms, which allow you a quality workout on quality equipment.

The Total Gym system is great as well, as it is advertised by martial arts
legend Chuck Norris and supermodel Christie Brinkley. It is less expensive than
the Bowflex and uses gravity and resistance instead of traditional weights. By
using this system, you have the ability to adapt the machine to a wide variety
of exercises that will work many different areas of your body.

When you make that decision about buying an all in one exercise system, you
must also decide on price, features, brand, and just who will use the machine.
If your family plans to use it as well, then you'll need to get a system that
everyone will agree on. You obviously wouldn't want a machine that is too
complicated for others in your home.

Even though Bowflex and Total Gym are the 2 most popular types of all in one
equipment, there are several others out there as will, from brands such as
Weider and many others. Before you make your choice, you should look at several
to see which one offers you more for your money.

Eating And Exercise

Anytime you exercise, you do so in order to try and maintain good health. You
also know that you have to eat as well, so your body will have the energy it
needs to exercise and maintain for the everyday tasks of life. For making the
best of your exercise, what you eat before and after you workout is very
important.

No matter if you are going to be doing a cardio workout or a resistance
workout, you should always make it a point to eat a balanced mix of protein and
carbohydrates. What makes that determining percentage of carbs and protein you
consume is whether or not you are doing cardio or resistance exercise and the
intensity level that you plan to work at.

The ideal time for you to eat your pre workout meal is an hour before you
start. If you plan to work at a low intensity level, you should keep your pre
workout meal down to 200 calories or so. If you plan to exercise at a high
level of intensity, you will probably need your meal to be between 4,000 and
5,000 calories.

Those of you who are doing a cardio session will need to consume a mix of 2/3
carbs and 1/3 protein. Doing so will give you longer sustained energy from the
extra carbs with enough protein to keep your muscle from breaking down while
you exercise.

For resistance exercise, you'll need to eat a mix of 1/3 carbs and 2/3 protein,
as this will help you get plenty of energy from the carbs to perform each set
you do and the extra protein will help keep muscle breakdown to a minimum while
you exercise.

Eating after you exercise is just as important as your pre workout meal.
Anytime you exercise, whether its cardio or resistance, you deplete energy in
the form of glycogen. The brain and central nervous system rely on glycogen as
their main source of fuel, so if you don't replace it after you exercise, your
body will begin to break down muscle tissue into amino acids, and then convert
them into usable fuel for the brain and the central nervous system.

Keep in mind that mostly during resistance exercise, you'll break down muscle
tissue by creating micro tears. What this means, is that after a workout, your
muscles will instantly go into repair mode. Protein is the key here for muscle
repair, as you don't want muscle breaking down even further to create fuel
instead of lost glycogen.

Once you have finished a cardio session, you'll need to consume mainly
carbohydrates, preferably those with high fiber. Rice, oatmeal, whole wheat
pasta, and northern fruits are excellent sources. Also, try to consume 30 -- 50
grams of there types of carbs after you exercise. After your cardio workout, it
is fine to eat within 5 -- 10 minutes.

Once you've finished a resistance workout, you will need to consume a
combination of carbs and protein. Unlike cardio workouts, resistance workouts
will break down muscle tissue by creating micro tears.

You'll need protein as this happens to build up and repair these tears so that
the muscle can increase in size and strength. The carbs will not only replace
the lost muscle glycogen, but will also help the protein get into muscle cells
so it can synthesize into structural protein, or the muscle itself.

After your resistance exercise, you should wait up to 30 minutes before you
eat, so that you won't take blood away from your muscles too fast. The blood in
your muscles will help the repair process by removing the metabolic waste
products.

Exercise As Power Source

This day and age it can be very difficult indeed to go to the gym. Life is very
hectic and busy, which will c reate a serious challenge for remaining consistent
with exercise each day. Exercise is however, just what we all need to reduce
stress, and give the body the extra energy it needs to carry out normal living.

The best results of exercise are achieved through the use of refined
techniques, functional exercises, cardio, the right nutrition, variety,
awareness, consistency, and motivation over a period of time.

The refined techniques mean correct form to isolate muscles or to target areas
of the body. Efficiency is need to ensure stimulation of the muscles. With
weight lift training, which is also known as resistance training, you'll need
to eliminate any type of momentum.

It is also important to move the weight about using a full range of motion.
Full range of motion causes the muscle to contract for the right amount of time
and help to ensure the right length of the tendons. The goal here is to
strengthen the joints of your body by stimulating the muscles.

Cadence is also helpful, as it is a term that refers to the rate in which the
resistance or the weight moves. The best results with cadence are gained by
slow movements which will cause the muscle to contract for a longer period of
time. You can mix in a series of fast and slow cadence, which is very
beneficial with sports type training.

Using the correct angles will achieve muscle isolation in target areas and help
to decrease the risk of injuries, which is great for those using heavy weights.

Functional type exercise is a popular technique that will stimulate the core
and torso of your body while you work on another muscle group at the same time.
As an example, when you perform a dumbell press while lying on an exercise ball.

Your abdominal muscles and the core muscles will contract to hold your body
into this position, while your chest and tricep muscles will push the dumbells
up. This type of exercise and challenge will cause maximum stimulation to your
body and keep the workout interesting and refreshing.

Cardio is another exercise that is great for the heart and lungs. The total
number of calories you burn is very important along with maintaining the right
heart rate. The formula for your heart rate is 220 minus your age times 60 for
the lower number, then 220 minus you age and times 80 for the upper number.

This is also known as fat burning zone. Cardio will also de-toxify the body and
help to strengthen the immune system along with other benefits. The muscles will
contract and pass the lymph along, which will allow the immune system to clear
away dead cells and bring new ones in.

Anytime you exercise, warming up is very important, as it will prepare your
body for the more demanding workout of cardio. You should always allow 15 -- 30
minutes prior to weight lifting and 10 -- 15 minutes prior to cardio exercises.
You should also stretch as well, as this will help get the blood flowing
through your musles and get them limber as well.

An ideal schedule for working out is to warm up then follow with cardio. You
can lift weights on Monday, Wednesday, and Friday then cardio only on Tuesday
and Thursday.

Even though you may think your schedule is simply too busy to maintain a
schedule for working out, you'll find that adding exercise will actually add
more time, as you'll have a lot more energy in your normal everyday life. You
can think of exercise as the batteries that will help to give your life power.




Exercise And Sleeping Better

The amount of physical exercise that you exert during the day is one of the key
ingredients to helping you get a good sleep at night. The more active your body
is during the day, the more likely you are to relax at night and fall asleep
faster.

With regular exercise you'll notice that your quality of sleep is improved and
the transition between the cycles and phases of sleep will become smoother and
more regular. By keeping up your physical activity during the day, you may find
it easier to deal with the stress and worries of your life.

Research and studies indicate that there is a direct correlation between how
much we exercise and how we feel afterwards.

You should try and increase your physical activity during the day. The goal
here is to give your body enough stimulation during the day so that you aren't
full of energy at night.

Your body requires a certain amount of physical activity in order to keep
functioning in a healthy manner. It is also important to note that you should
not be exercising three or four hours before you go to bed.

The ideal exercise time is in the late afternoon or early evening. You want to
make sure you expend your physical energy long before it is time for your body
to rest and ready itself for sleep.

You should attempt to exercise at least three or four times a week for a period
of 30 minutes or so. You can include walking or something simple. If you prefer,
you can include strenuous activities such as running as well.

The goal here is to increase your heart rate and strengthen the capacity of
your lungs. By adding a regular exercise activity to your daily schedule will
help you to improve your overall health and help you emotionally as well.

Along with running and walking there are several other physical activities that
you can add to your daily life to increase your level of physical activity. If
you are battling not sleeping, you'll find aerobic exercise to be the best.

Your goal with exercise is to increase the amount of oxygen that reaches your
blood stream. Overall, there are many types of aerobic exercise for you to
choose from. The activities include running, biking, using a treadmill,
dancing, and jumping rope.

There are some non aerobic exercises that you may find beneficial to help you
solve your amnesia problem.

Yoga Yoga is an exercise that has a stimulatory effect on your nervous system,
especially the brain. Yoga utilizes breathing techniques and yoga postures to
increase the blood circulation to the brain, promoting regular and restful
sleeping patterns. The regular practice of yoga will help you to relax as well
as relieve tension and stress.

Tai Chi Tai Chi is an ancient art of breathing and movement that was developed
by the Chinese monks. The movements involved are slow and precise, which is
ideal if you have joint pains or you are unable to participate in high aerobic
exercises. Research has shown that Tai Chi can help with insomnia by promoting
relaxation.

If you discover that you don't have any time to exercise on a regular basis,
you should try to sneak moments of activity into your schedule. Whenever
possible, you should take the stairs instead of the elevator, as little things
like that will do wonders for your body.

You should also park your car around the corner and walk that extra block or
two to get to your destination. As you may know, there are many small things
you can add to increase the activity in your life. Your overall goal here is to
have a healthy and well balanced life -- with plenty of sleep.

Exercise At Home Or Gym

Making the decision of where you will go to exercise is a very important step
in reaching your goals of fitness. A lot of factors will go into this decision,
and each one should be evaluated well before you start exercising. Once you have
made a decision on where you will go to exercise, you can move on to deciding
how you plan to work out.

As you probably know, exercising at home has many advantages. The finance
department is one of the best advantages. With the gas prices being what they
are today, it is quite obvious that you'll save money on fuel as well as wear
and tear on your vehicle by choosing to exercise at home.

Memberships to a gym can often be quite expensive and may include other things
that you don't need such as child care or swimming pools. You also won't need
to be concerned about the latest trends o f exercise gear as you most likely
will be exercising by yourself at home.

Keep in mind that working out at home does require a bit of financial
obligation. Even though you may plan to run, it is very important that you have
high quality running shoes. This statment applies to any type of equipment that
you may purchase to use at home. If you go out and buy cheap equipment, you'll
probably end up getting hurt or getting frustrated because you aren't making
any progress.

Along with the financial gains, exercising at home may also help those who
don't like to work out in public. If you are worried about how you look in gym
clothes, it is very comforting to know that the only person who has to be with
you when you exercise at home is you. Also, when you exercise at home, you
don't need to worry about time at all.

Those of you who are motivated by being with people you know or come to know
while working out away from home, a gym may be a better idea than working out
at home. At the gym, you'll also more of a selection of equipment as well, far
more than you'll have at home.

If you need other services than just weights and equipment, the gym may have
just what you need. If you plan to swim a triathlon, you'll find the swimming
pool at the gym to be just what you need to prepare yourself. Swimming is also
a great exercise for your body and cardio, as it will work muscles in your body
that you probably didn't even know you had.

Gyms will also offer you classes that you may find very motivating. If you
attend class on a regular basis, you may be motivated enough to continue so you
don't have to defend yourself when asked where you've been or what you have been
doing. You can also meet new people in class, or just help others along if you
choose.

All in all, making the choice of exercising at home or at the gym is a choice
you should make based on your goals and personal preference. The most important
decision you'll need to make is to determine what type of environment you want
to be in and how you want to accomplish the fitness goals in your life.

Once you have given it some thought and weighed out the pros and cons, you'll
have no problem making the choice. Always keep in mind that once you've made
your choice, you can always switch if you aren't happy with the choice you made.

Water And Exercise

The human body is made up of over 75% of water, and as we all know, we cannot
live without water. The fact is, we can only survive for a total of 3 days
without water. Water has however, been replaced in most diets by soft drinks
and other sugar sweetened refreshments. Keep in mind that water is a healthier
and necessary for leading yourself towards a better health and longevity.

Your own personal need for water can vary greatly due to exercise, weight, and
temperature. Research has proven that over 2/3 of adults don't get the water
they need on a daily basis. By drinking water on a regular basis you can
replenish your body and keep it well hydrated and functioning as it should be.

A majority of us wait until we are thirsty before we drink water. Keep in mind,
this way isn't a reliable gauge of the water needs for the body. By the time you
are thirsty you have already lost two of more cups of the body's water supply.
Therefore, drinking water regularly is much better than simply waiting until
you are thirsty.

It is very important that you don't substitute beverages with alcohol and
caffeine for water. The reason behind this is that those types of beverages act
as a diuretic and can cause you to lose more weight through increased urination.
You may think and feel as if you are getting more water through these beverages,
although the fact is that you are letting it go almost as fast as you consume it.

Anytime you exercise, you need more water. Due to perspiration, your body will
lose quite a bit of water. For each pound lost due to exercise, you need to
drink 2 cups of water. Even when you lay down to sleep, your body loses water.
By drinking a glass or more of water before you go to sleep, you can wake up
with your body functioning as it should be.

It should become more obvious that when you are sick you'll need more water
than any other tine. When you get a cold or the flu, your body can become
dehydrated quite quickly. You can help to prevent this by drinking more water
at times when you become sick.

There are several mixed opinions as to whether purified water will actually
provide benefit. This is a subject you should explore yourself as you determine
the best type of water for yourself.

Always make it a habit to drink water on a daily basis. You should keep a
bottle of water with you at all times and drink it throughout the day. You
should also teach yourself to drink water instead of other beverages that don't
replenish the nutrients your body needs.

Exercise Balls

Exercise balls are one of the most innovative ways to exercise. These little
balls will catch every one's fancy due to their shape and very attractive
colors. The real benefit of these balls, which were introduced by a group of
Swiss medical therapists, is a substitute of support during exercise.

Working out with the exercise balls will strengthen and tone all of the major
muscles of the body. The soft texture of the balls make it an ideal choice for
Yoga positions, using dumbbells for muscle toning, or working on heavy duty
weight training equipment.

The advantage of exercise balls is that they are durable and maintain shape
well under pressure. The documentation with the balls will provide test load
figures for how much weight the exercise balls will hold. The advantage here is
the fact that the balls provide soft yet firm support that doesn't harm your
body.

You can find exercise balls in several different colors and finishes. You can
even get a ball that matches the texture of your room. They are simple to store
and you can even roll them under your bed or a table if you prefer. When you
aren't using them, you can let kids play with them. These balls are very fun
for kids, as they are very soft and won't cause them any harm.

Medical equipment Originally developed for use in medical therapy, the exercise
ball is used to support the body during exercise. These balls will provide
support to the body when you do a specific exercise in a specific position and
still need to maintain the balance. Most exercise balls are made of burst proof
latex or other material that is very safe to use.

There are many postures with yoga and muscle toning exercise that can only be
done with the help of support. For these postures, exercise balls are quite
useful. The exercise balls will introduce an element of stability to the
exercise that you wouldn't normally get with the floor exercise.

Your body responds automatically to the instability to keep balanced on the
exercise ball. This will help in strengthening the muscles that aren't actively
participating in exercise.

An exercise is also very useful for physiotherapy treatment. Exercise balls
will help to get rid of backache and spinal disorders. The small range of
movement and adjustment of balance of the spine that is induced by exercising
with the exercise ball will help reduce back pain.

The Swiss ball exercise is for people with back pain to provide them with a
simple way to restore movements after an episode of back pain. It also results
in improved muscle strength, greater flexibility, and a wide range of motion of
the spine during treatment.

Exercise Back Pain Away

According to past research and studies, nearly 80% of all Americans will
experience some type of back pain in their lives. The American Academy of
Orthopedic Surgeons believes this as well, as they say 80% of us out there will
encounter some type of problem with our back before we die.

Traditionally, the treatment for lower back pain is increasing core strength to
increase flexibility on muscles that are tight, which will provide better
stabilization of the spine and exercises to correct the imbalances of the
muscles. The muscles that surround the spine will provide stability and support
of the spinal column.

Every muscle between the hips and shoulders are included as well, as these
muscles are referred to as the core muscles. Back pain can be a result of
muscle imbalances caused by any of these core muscles. If the back of your
thighs are weaker than the front of your thighs, there will be an uneven pull
on the front of your spinal column.

There are some effective ways that you can integrate core strength training
exercises into all of the exercises you perform, rather than doing just the
traditional crunches and sit-ups. One such way is by breathing effectively.
Deep breathing will utilize your diaphragm muscles which will help support the
spinal column and lengthen the spine, which is great for your lower back and
supporting you when you walk or run.

The tummy tuck and bridge lift can also help you to reduce back pain and
strengthen the core muscles as well. The tummy tuck exercise is a simple pelvic
tilt that draws the abdominal muscles away from the floor. Do perform a tummy
tuck, simply lie face down on the floor and squeeze your glutes to strengthen
your spine.

Instead of pressing into your thighs, you should instead reach your tailbone
down towards your heels. Perform 15 reps of each exercise and alternate them
until you have completed a couple of sets.

For the bridge, place your feet on a bench or on the floor and scoop your
pelvis upward, as your rib cage should stay low to reduce any irritation to
your spinal muscles. The bridge will help to relieve stress on your back and
focus the muscle contractions into the glutes and the hamstrings.

Other exercises for lower back pain are the lumbar side stretch, hip flexor
stretch, and calf stretches, as all three can help to alleviate pull on your
spinal column.

Hip flexor stretch When doing a hip flexor stretch, bring one foot forward in a
bent knee, 90 degree angle, while your other leg is on the floor behind you with
your foot pointed upwards toward the ceiling. The hip flexor stretch will help
to open up the muscles of your back on the side of the spine near your hips.
You can also squeeze your glutes as well to deepen the stretch with each breath
you exhale. You should begin to feel a stretch in your back leg, in the thigh
front and the hamstrings on your front leg.

Lumbar side stretch This stretch will bring your legs wide with your knees bent
while you sit or stand. Simply bring one hand down towards your foot on the
inside of the thighs and your other hand behind your head.

The last stretch will open up your Achilles tendon, which is the most distant
pull on the spine. For this, place an object under your foot and lean the
weight of your body forwards. Maintain a fluid breath while you hold stretches
for 30 seconds or so. After a while, you should begin to feel a stretch behind
your knee and shin.

Exercise For Diabetics

The most common types of diabetes are known as Type 1 and Type 2. The Type 1
diabetes, which is also known as adolescent diabetes, differs from Type 2 in
the sense that the body will stop producing insulin altogether. Type 2 diabetes
is normally diagnosed in older adults and occurs as the body stops producing
enough insulin or the individual becomes resistant to their own body insulin.

No matter what form of diabetes it is, you'll lose your ability to adequately
utilize sugar. The blood sugar levels will increase due to the body's
difficulty in transporting sugar into the cells and out of the blood stream.
There are several ways to lower your blood sugar levels, including diet,
exercise, and medication.

As a whole, exercise is a very important part of diabetic management for both
Type 1 and Type 2 diabetics. Those that have Type 1 will find regular exercise
helps to maintain insulin sensitivity, helps to prevent the accumulation of
excess weight, and also increases the use of glucose by muscles. Although there
is really no way to prevent Type 1 diabetes, it is possible to prevent Type 2
diabetes.

The things to consider when you attempt to prevent the onset of Type 2 diabetes
are regular exercise supplementation with vitamins and herbs that will help to
prevent insulin resistance and proper control of weight.

Not only with exercise help directly with diabetic management by lowering blood
sugar levels and maintaining insulin sensitivity, but it will also help minimize
several of the complications that can occur in a diabetic individual. Research
has shown that walking 30 minutes each day can diminish the possibility of
developing Type 2 diabetes.

Almost all diabetics tend to develop circulatory problems and exercise can help
lower blood pressure and improve circulation throughout the body. Seeing as how
people with diabetes tend to have poor blood flow to their lower areas and
feet, better circulation is a great benefit.

Even though there are risks associated with exercise, the potential benefits
will outweigh the risks. Exercise does indeed lower blood sugar levels, so
those with diabetes should measure their blood sugar both before and after they
exercise. Since your body uses more sugar while you exercise and makes you more
sensitive to insulin, there is a risk of blood sugar becoming too low and
causing hypoglycemia as a result.

Whenever you exercise, it is important to let others know that you are
diabetic. They should also be informed about what they should do in case of
hypoglycemia. To be on the safe side, you should always carry candy or fruit
juice with you to treat low blood sugar when it occurs.

During and after you have exercised, you should pay very close attention about
how you feel, since rapid heart beat, increased sweating, feeling shaky, or
hunger can signal that your blood sugar levels are getting too low.

With diabetic management and treatment, exercise is very important. Exercise
will help with blood sugar control when the muscles use more glucose and the
body becomes more sensitive to insulin. Exercise will also help to prevent and
minimize common diabetic complications which include heart problems, high blood
pressure, and circulatory deficiencies.

If you are a diabetic, exercise should be part of your daily routine. You
should always exercise at a slow pace and never overdo it. Also, you should be
sure to exercise around people you know or at a gym, so there will always be
people around you in case something goes wrong. Being a diabetic doesn't have
to hinder your life or your performance, as exercise can help you get your life
back on track and heading in the right direction -- the healthy direction.

Exercise Bikes

When you decide to purchase an exercise bike, you should first find a place in
your home where you can place it. Then, you'll need to think about whether or
not you want an upright exercise bike, a semi recumbent bike, or a recumbent
exercise bike.

Once you have made the decision of which type of bike you want, check out the
reviews that are available in bike magazines and also on the internet. You can
also take the advice of family and friends who are currently using the same as
well as personal trainers who have experience. The reviews on exercise bikes
are normally rates in accordance to their performance, functions that they
have, as well as the type of material that is used for constructing the
exercise bikes.

The exercise bike that you select should be very comfortable to sit on and the
seat should be easy to adjust, as it otherwise it would be really hard to cycle
on. If the height of the seat is wrong, it can put a lot of pressure in your
lower area, specifically the groin. To f ind out more about these types of
features, it is very important that you read a review as the reviews can give
you valuable information about the features of exercise bikes.

Reviews have other advantages as well. A lot of times, websites on the internet
will offer special discounts on the exercise bikes as well, which is just
another benefit to reading the reviews. After you have read the reviews, you'll
be able to negotiate for a better price once you talk to the sales person.

No matter how you look at it, you really can't go wrong with reading a review
on exercise bikes. You can find out anything you want to know, as well as get
opinions from those who already own the equipment. A majority of the time, you
can find out flaws as well, which can save you a lot of time and effort.

Going to local gyms is also a great way to find out about exercise bikes. If
you don't want to buy one or if you don't have the space to keep one at home,
you can always join a local gym and use one there. There are several different
types available at your local gym, with everything from standard exercise bikes
to the newer electronic versions.

Whether you choose to buy on for home use or use one at the gym, an exercise
bike can help you stay in shape. All you need to do is ride it a few minutes a
day, and you'll be amazed at just how much it helps you. Considered to be a
part of cardio, an exercise bike can help you lose weight and tone your body
down like never before.

Exercise And Your Complexion

As we all know and hear all the time, exercise can do a body good. It can help
you to stay trim, tone muscles, and help to boost energy as well. What you
probably don't know, is the fact that exercise can actually help you achieve
the complexion that you've always wanted.

It's true that regular exercise will nourish the skin all over the body with
fresh blood, oxygen, and nutrients. As well, the increased blood flow and
circulation that come with working out will help to draw toxins out of the body
and improve the condition of all your vital organs, including the epidermis.

A lot of people think that sweat can trigger acne flare ups. The fact is,
sweating is great for any type of congested skin, as it helps promote the
flushing of impurities from the epidermal layer and will clean out the pores.
As well, vigorous exercise can actually correct the hormonal imbalances that
can trigger blemishes, therefore reducing the likelihood of outbreaks.

Any physical routine that you like to do, such as yoga, running, biking,
spinning, pilates, boxing, and such, will help to lessen the stress that you
encounter on a daily basis and help to prevent stress related acne.

Keep in mind that exercise may not be a miracle cure for everything, as you may
still experience breakouts from time to time although your acne will certainly
be less severe and last for a much shorter time frame.

Exercise is also great for other skin conditions that may or may not have to do
with the presence of acne. Your skin losing its elasticity or becoming thin and
less resilient is something that we all encounter. This is a common problem for
may of us as we get older.

As we all get older, we start to lose collagen, which will make us look tired.
As many of us don't know, physical activity can actually help to promote the
growth of collagen in your skin cells, which will plump up your facial skin and
make you look younger and more vibrant.

If you are worried about wrinkles, you should consider relaxation that comes
after you exercise. This has the effect of making your muscles, facial muscles
included, soften up. What this means, is that your lines will appear less
pronounced, helping to contribute to the youthful look that you are trying to
achieve.

With exercise you can achieve a smaller waist, better muscle tone, softer skin,
fewer blemishes, and an overall younger, more fresher look. If you've wanted to
add or change to your complexion, you shouldn't hesitate to exercise. Exercise
will help you feel more alive as well as improve your body. All you need to do
is take a little bit of time out of your schedule to exercise -- its as simple
as that.

Exercise And Stress

Even though exercise may not be the most exciting word in your vocabulary, it
sure is a word with a lot of benefits. Participating in daily exercise will not
only make you healthier in general, but it can also diminish the effects of
stress on your body as well.

Think about all the times you have heard someone say "the doctor says it's
stress related". Normally people will laugh it off, concluding that doctors say
that when they don't know the real answers or diagnosis. The truth of the matter
is that too much stress will play a role in many diseases.

To help increase your immune system and decrease your stress level as well, try
exercise, as movement is the key word here. Bending, stretching, reaching and
walking. There's really no need to buy any expensive equipment either, as you
can implement more movement into your daily routine and reap the benefits.

If you like aerobic exercise, you should grab a partner and have a blast with
one of the basic aerobic videos. Or, you can simply go out for a walk and enjoy
spending time together. As you may have heard, walking really is the best
overall exercise you can do for your health. As long as you have a pair of
walking shoes, you'll be fine.

As you go through your daily activities, make it a point to walk a little
farther, bend down and pick something up without using a pick up stick or
moving the item towards you with your foot. While you are sitting, you should
also do some simple and quick stretches for your neck and shoulders.

If you enjoy sitting around watching television, you should consider buying a
jogging board. These padded boards will make running, jumping, or walking in
place less stressful on your knees and joints. They are easy to store as well
and also very portable.

In many people's opinions, jogging boards are the best pieces of equipment you
can buy. They are also far cheaper than bulky treadmills and stationary bikes.

There are several different exercises that you can do to help you eliminate the
stress in your life. Walking is by far the best, as you can easily lose yourself
and your troubles by walking. Even if it is just around the block, walking can
do wonders for your health as well as stress.

If you have a lot of stress in your life, you may want to consider a gym.
Working out then sitting in the sauna is also a good way to relieve tension. If
your gym has a pool, you may find swimming to be very beneficial as well, as it
helps you to relax.

Exercise And Asthma

If you suffer from asthma, you probably think that you can't exercise properly
or safely. Contrary to what many think of this subject, there are ways that you
can get in shape and exercise, even if you suffer from asthma.

Asthma is a chronic lung disease that is marked by characteristics such as
coughing, wheezing, shortness of breath, and chest tightness. Asthma tends to
occur with people who are genetically or environmentally presdisposed to the
condition.

Some of the triggers that may start or make an attack worse include exposure to
allergens, viral respiratory infections, airway irritants, exercise, and
exposure to things such as dust mites or cockroaches.

You can prevent asthma attacks by doing the following:

1. Bathe your pets weekly.

2. Don't smoke or permit smoking in your home.

3. When mold or pollent counts are high, you should stay inside with air
   conditioning.

4. Wash your bedding and any stuffed toys at least once per week in hot water.

5. Wash your hands every chance you get.

6. Get a flu shot.

7. Wear a scarf over your mouth and nose in the winter months.

8. Be proactive and know your triggers and how yo u should avoid them.

Now that you know what you know about asthma, you may be wondering where
exercise fits in. As most doctors will tell you, you shouldn't give up on
sports or exercise at all. You just have to be smart about how you play and
take special pre cautions to avoid attacks.

Almost all doctors agree that the best way to prevent attacks during exercise
is to keep your inhaler and medication close by. You should never use the
inhaler more than 3 times during a game or exercise session. If you are up the
previous night with coughing and wheezing, it's always best to go light with
your exercise the next day.

For something known as IEA (Exercise Induced Asthma), the symptoms are somewhat
different, in the fact that they appear after 6 -- 10 minutes of exercise and
will often be worse in cold or dry air.

If you have IEA, there are several activities that you can enjoy such as
swimming, walking, biking, downhill skiing, and team based sports. There are
many activities for you to choose from, to ensure you get the exercise you need
as well.

Keep in mind that the condition of asthma isn't "all in your head", it is a
real physiological medical treatment that will require treatment to prevent and
treat. Even though your doctor will be your best friend in treating asthma, you
are the one who can prevent your symptoms.

Always be smart, take your medication, and be proactive. Don't let it put you
in a life of misery -- as you can enjoy exercise just like everyone else.

Quit Smoking With Exercise

When you decide to stop smoking, you'll bring on other changes in your life as
well. Smoking is a very addictive habit, meaning that it is very hard to quit.
There are a lot of changes that take place, although exercise can be a big help
to you when you decide to quit.

Try to set a new routine, such as working out or going to the gym. If that
isn't possible, you should try waking up earlier and going for a short walk. If
you can turn that walk into a run or a jog, it is going to be very stimulating
and the best way that you can start your day.

Keep in mind that exercise doesn't really mean pumping metal. If you don't have
the time to stop by the gym every day, then it isn't really that big of a
problem, as you can always choose to workout at home.

Whether you choose to workout at home or at a gym, you should always remember
that regularity is the key. It isn't getting started that's the difficult part,
it's sticking to a regular exercise program that is difficult and proves to be
stumbling block for most people.

Some people have a great start. They will buy track suits, gym wear, running
shoes, and a lot of other gear, so their first day at the gym is almost like a
celebration. As the days go by, they find it very difficult to meet the demands
and their routine will slow down a lot and finally come to a complete exercise
burnout.

One mistake that several people make is choosing the evenings to exercise. If
evenings fit your lifestyle, then it's fine. For most people however, the
evening hours are when they are completely pooped. By the evening most of us
are drained, and simply too tired for exercise. Therefore, it is always best to
set some time aside for exercise in the morning.

In the morning, wake up a half an hour or so earlier, put on your shoes, and
hit the road. Most roads are less crowded in the morning and less polluted as
well, making it a wonderful and relaxing way to start the day.

You should also steer clear from the coffee and try tea instead. If you are
moving around in the house, try playing music. You can also redecorate your
room by adding a few pictures around. When you redecorate, you should get rid
of everything that reminds you of smoking.

Plan your day where you'll have something fun to do at the end of the day. It
doesn't need to be something that involves money, as you don't want to end up
bankrupt. Spending time with family, playing games, or going for a walk with
your family are all good activities.

Watching television doesn't really fit into the list. The reason is because
television isn't something that demands a lot of attention. You can easily do
something else while you are watching television.

You should also make a list of things that build up your stress and try to
avoid them. If it isn't possible, you should try to find out some some ways to
bust stress and use them. Whatever you do, you shouldn't use stress as an
excuse to start smoking.

There are many other methods that you can use to beat stress. You can try
breathing exercises, mediation, or even music. Another great way to beat stress
is using the distressing ball. If you don't have one or access to one, you can
always wiggle your fingers and toes. This too is a great and natural method to
beat stress.

Alcohol And Exercise

On Friday afternoon after you leave work, you probably think about going out
and having a few drinks with friends to relax and wind down. Even though you
may think you deserve to go out and have a few drinks, there are some things
that you should certainly keep in mind.

Like any other day, tomorrow is going to be a day for exercise, and since you
are exercising on a regular basis, a few drinks of alcohol won't really hurt
anything, right? Before you decide to rush out to the local bar, there are a
few things below that you should think about before you make your choice about
going out to drink some alcohol.

Research has proven that even small amounts of alcohol with increase muscular
endurance and the output of strength, although these types of benefits are very
short lived. After 20 minutes or so, the problems will begin to surface. All of
the negative side effects associated with alcohol will easily outweigh any
possible benefits that it can have. No matter how you look at it, alcohol is a
poison that can really harm your body if you aren't careful.

The negative side of alcohol can reduce your strength, endurance, aerobic
capability, recovery time, ability to metabolize fat, and even your muscle
growth as well. Alcohol will also have an effect on your nervous system and
brain. If you use it long term, you can cause severe deterioration of your
central nervous system. Even with short term use, nerve muscle interaction can
be reduced which will result in a loss of strength.

Once alcohol reaches the blood cells, it can and probably will damage them.
With alcohol users, inflammation of the muscle cells is a very common thing.
Over periods of time, some of these cells that have been damaged can die which
will result in less functional muscle contractions. Drinking alcohol will also
leave you with more soreness of your muscles after you exercise, which means
that it will take you a lot longer to recuperate.

Alcohol will also have many different effects on your heart and circulatory
system as well. When you drink any type of alcohol, you may begin to see a
reduction in your endurance capabilities. Anytime you drink, your heat loss
will increase, due to the alcohol simulating your blood vessels to dilate. The
loss in heat can cause your muscles to become quite cold, therefore become
slower and weaker during your muscle contractions.

Drinking alcohol can also lead to digestive and nutrition problems as well.
Alcohol cause a release of insulin that will increase the metabolism of
glycogen, which spares fat and makes the loss of fat very hard. Due to alcohol
interfering with the absorption of several key nutrients, you can also become
anemic and deficient with B type vitamins.

Because your liver is the organ that detoxifies alcohol, the more you drink,
the harder your liver has to work. The extra stress alcohol places on your
liver can cause serious damage and even destroy some of your liver cells.

Since alcohol is diuretic, drinking large amounts can put a lot of stress on
your kidneys as well. During diuretic action, the hormones are secreted. This
can lead to heightened water retention and no one who exercises will want this
to happen.

If you must drink alcohol, you should do it in moderation and never drink
before you exercise, as this will impair your balance, coordination, and also
your judgement. Think about your health and how you exercise -- and you may
begin to look at things from a whole new prospective.





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