Benefits Of Weight Training
Weight training isn’t just for Arnold Schwarzenegger and Sylvester Stallone anymore. It’s really a system of exercise and health benefits that are available to everyone. If you go to a local gym and observe, you can find everyone from teenagers to great-grandmas exercising and strength training.
Weight training doesn’t mean just using barbells - it involves much more than that and is most often combined with aerobic activity during the “circuit.”
The natural benefits of weight training include:
- Slowing down bone loss
- Making your bones stronger
- Toning and firm up your body
- Increasing your muscle strength
Most people will tell you that strength training and using weights makes them more energized and happier, along with reducing stress. It’s amazing how much better you’ll feel when working out after a hard day at the office! The endorphins your body creates in response to exercise like this is very much “addictive,” and you’ll find that beyond being less-stressed, you’ll actually “crave” your workouts and look forward to them!
One of the benefits I have personally found in strength training is that it’s made my back stronger. Prior to beginning my workout, if I had to lift a lot of boxes or move heavy things, I really felt it the rest of the day, and sometimes the rest of the week. However after just a month of weight training, I found that I didn’t need to take an anti-inflammatory medication every time I moved some boxes around.
Of course, all professionals will tell you to consult a doctor before beginning your workout habit; you’ll want to make sure that there are no impediments to beginning
this new part of your daily routine. Most doctors will tell you to use caution and listen to the trainers, but nearly none will eliminate exercise altogether for their patients-there are simply too many benefits from the exertion.
If you go to a chiropractor, ask him or her how strength training and weight lifting can help you and what specific exercises would benefit your back and joints. Again, s/he will probably have some specific suggestions for your body and spinal ‘issues,’ but generally, a chiropractor will tell you that strengthening back and abdominal muscles will benefit you greatly.
If you do find that you ‘overdo it’ initially, scale it back just a bit until you’re ready to move on. You can use cold and heat to minister to the aching muscle(s), and take an anti-inflammatory agent to help in the recovery. But if you do ache a bit, don’t take it as your body’s way of saying that you ’shouldn’t workout.’ What your body is telling you is that you haven’t worked out enough and that it’s not used to the exertion!
If you plan your workout well, you will find that weight training machines can be a great part of your exercise plan and your health will improve greatly in very short order.
About the Author: Kirsten Hawkins is a nutrition and health expert from Nashville, TN. Visit http://www.popular-diets.com/ for more great nutrition, well-being, and vitamin tips as well as reviews and comments on popular diets.
Source: www.isnare.com
How to Obtain Optimal Health
Copyright 2005 Monique Hawkins
You should already know that nutrition is very important to your quality of life. If you want to have a healthy life and lifestyle, you will need to have a healthy diet with proper nutrition. You might hear all the time that your nutrition greatly affects the way you live and your quality of life but have you ever really thought about why? Do you really understand why it is so important?
If you really want to take the steps to live the long life that you deserve and to be as healthy as possible and enjoy those years, than you need to learn all you can about the importance of optimal nutrition. What you eat really affects your body and health.
1. What is optimal nutrition?
2. What nutrients do you need to be healthy?
3. What foods give you these nutrients?
Importance of Optimal Nutrition
Optimal nutrition is very important to your overall health and fitness. Studies have shown that people can actually live longer if they have healthy nutrition. It is proven that there is a link between optimal nutrition and long life and long term health.
If you take a look at society, you will notice an increasingly large number of people that are overweight and obese. You will also see problems such as poor teeth and acne, dry, brittle skin, dry hair and other problems. You will find many people on medications for headache, stomach problems, acid reflux, constipation, heart disease, high blood pressure and more. What may be more alarming than the high amount of medications is the fact that most people receive very little information about what is actually causing their disease or condition. Instead, they get a pill.
What many people never know is that what they are eating (or not eating) can be causing these health problems. You also need to understand that you will have to make changes and adjustments to your intake over the years and stages of your life. Just like toddlers need a different diet from teenagers, you also need to alter your diet as you continue through all of lifes stages. Understanding what is best for you through each stage of your life is the best way to remain in optimal health.
Micro and Macronutrients
Many people hear that they need proper nutrition but just what does that mean exactly? What nutrients do you need to be healthy? Optimal nutrition will include a variety of different micronutrients and macronutrients. Micronutrients include certain vitamins, minerals and antioxidants. Macronutrients include carbohydrates, proteins and fats that make up the foods you eat.
There is too often a lot of myth surrounding the nutrients, our bodies and how we use these nutrients. This is why it is very important that you get all the facts when planning to change your lifestyle and diet. Many people are suffering from malnutrition
and may not even know it. Many overweight individuals may be suffering from malnutrition. Just because you are eating does not mean you are eating the right things.
Micronutrients are the vitamins, minerals and antioxidants that your body needs to be healthy. The specific ones and amounts of each will depend on your body, sex, age and other factors. Every person is different so there is not one set plan that works for everyone. You need to learn what works for you. As you change, grow older, etc. this will change again and you will continue to have to adjust this.
Macronutrients are the carbs, proteins and fats that you get from foods. The amounts of these that you need will vary as well. This is where many myths come in about what you should or should not eat. The facts are that too much of anyone can be bad and not enough can be bad. Its all about finding a balance. This means those “All-Carb” or “No Carb” diets that are so popular on the market are really not the best thing for you.
What you choose to ingest in your body has a big impact on your overall health and your general well-being. People now eat more fast foods and frozen dinners and other quick meals that are not very nutritious at all. Some of these foods even have additives in them that can make them addictive so that you want more and more. People typically eat out of hunger and many of these foods do not work to satisfy your hunger leaving you wanting more or something else. Yet, they still have many calories and fat and other things that your body does not need.
Make the Committment
If you are serious in obtaining optimal health to the best of your ability, then take a look at your lifestyle in general. Are you eating the right foods? Are you exercising? Are you getting plenty of fresh air on a daily basis? Do you have positive relationships? If you find yourself answering “no” to these questions, then make the commitment to change. Talk with your family, friends, or a nutritionist. Check to see if there are support groups in your area related to health and lifestyle changes. Look into joining your local gym. Do your research and then purchase the right nutritional supplements that will help you achieve your goals.
If you at least try to make a change in one area, more are sure to follow! You are now on your way to optimal health.
About the author:
Monique Hawkins is an Associate with USANA Health Sciences. One of her passions is encouraging and supporting others to obtain optimal health and wellness. Visit her USANA website at http://www.whyusana.com/mhawkinsand her new music box website at http://www.my-music-box.com.
Walk Your Way Fit!
“It requires a direct dispensation from Heaven to become a walker.”
~Henry David Thoreau
Have you been looking for an easy, fun way to get fit? One that doesn’t involve costly equipment or a ton of time?
Would you like to:
- Lose weight?
- Improve endurance?
- Tone muscles?
- Enjoy long range health?
Did you know that you can reap these benefits (and more) just by walking? You can! But, what most people don’t know: in effort to achieve a certain result, you need to use a specific program (or a combination of them).
When first making the commitment to a walking program, you’ll need to establish your goals–ask yourself: “What’s my main fitness priority?”
Next, you need only match up your goal to one of these five programs. Choose from: weight loss, cardio conditioning, muscle toning, long term health or a combination of all of these.
Here’s a thumbnail sketch of each simple program:
* Weight Loss
Benefits: Flatten tummy, shrink hips, tighten thighs, reduce excessive fat.
Type of walk: Moderate; 45-60 minutes, daily.
Calories expended: 2,000-2,500 per week.
*Cardio Conditioning
Benefits: Strengthens heart, improves aerobic endurance, helps you perform better during other aerobic activities, and helps you recover more quickly from physical exertion.
Type of walk: High intensity, brisk pace; 20-30 minutes 3-4 days per week.
Calories expended: 800-1,000 calories per week.
* Muscle Toning
Benefits: Improve muscle strength, endurance, body firmness and increase metabolism.
Type of walk: Moderate, with resistance; 20-70 minutes 2-3 days per week.
Calories expended: 500-3,000 calories per week.
Notes: Use hand weights-light hand or wrist weights and swing them in a controlled manner. When doing so, flex your arm muscles, keeping them as close as possible to your trunk.
* Long Term Health
Benefits: Done consistently, this walk will increase energy, reduce stress and fatigue,
improve risk of heart disease, improve mood, improve self-esteem and ad years to your life.
Type of Walk: Consistent walks; 30+ minutes, daily.
Calories expended 2,000 per week.
* Have it all! Mix up all four.
Type of walk: Choose one program each day, 4 times per week or check out some of the great walking videos here: http://www.collagevideo.com!
My Mom’s story: When I was a teen-ager my mother and I used to exercise together. After some years, however, my Mom’s priorities changed and she found herself about 30 pounds overweight. Once she made the commitment to make a change, she used the combination of a daily walk and a sensible diet. The result? She lost one pound per week for 30 weeks and is back to her thin self once again!
A couple things before you begin. Most importantly, before you begin any fitness program, check with your doctor. Also, to make your walking workout a positive experience, invest in proper footwear. You will want to have flexible sneakers, walking shoes or (what I usually recommend) “cross-trainers.” They are available at all sporting goods stores: make the investment, you’ll be glad you did!
And speaking of proper form, most people also do not realize that there is a “way” to walk for the greatest benefit. It’s easy: first, strike the ground with your heel, rolling your foot to your toe. Then, push off with your toe. Repeat this with your opposite foot.
Thats all there is to it! With a little effort and your new flexible shoes “made for walkin” you are well on your way to walking yourself fit!
Laura Turner, Certified Personal Trainer has developed a series of health, fitness, and nutrition tips available at http://www.1brand-new-body.com. In 21 days you can create healthy new you,let her show you how! Get her free report: 7 Steps to a High Performance Body by sending a blank email to: mailto:hiperformbody@getresponse.com.
A Musicians Advice
There must be a million articles on how to choose the right DJ or Band for your celebration. However, I feel a musicians perspective is unique because we focus on sound, how its delivered and DJ stage performance. Too many DJs truly have no clue on how to adjust the EQ to the room or the difference between a Mambo and a Polka.
When I started my DJ Company I went to bridal shows posing as a bride. I was really amazed that the “shows” were nothing more DJ propaganda. There were these very good-looking men on stage in tuxedos doing their best impression of George Hamilton. They reminded me of over the top TV evangelists who can speak for hours without taking a breath and say absolutely nothing. Lights were flashing, the music was blaring and tee shirts flew threw the air. People were eating it up! Little did they know the real good-looking guy doesnt do their party, the inexperienced 19 year old laky does. The point I am trying to make is for you not to fall into the hype trap. Do your homework because your DJ can make or break your party.
There are many ways to find DJs and the Internet is an excellent source. But no matter how you gather your potential list of DJs remember to ask these important questions:
1. How long have you been working in the music and entertainment industry? (If the DJ is 20 and says 10 years than he probably is including elementary school chorus)
2. What equipment will you be using? (Have them name the types of speakers and other sound related equipment. Make sure its professional audio equipment. There are DJs who will show up with a home stereo system.)
3. Do you
have back up equipment and if so what type? (A boom box is not a back up system.)
4. What format (CDs, MP3s etc.) is your music in? (The snap crackle and pops from old style vinyl may not be acceptable to you.)
5. Are you willing to get together and go over the music and specifics of the party? (If a DJ is not willing to get together and review important issues with you, dont hire him/her.)
6. What is your DJ attire?
7. Do you have give-aways and organized games for the children? (Almost all pro DJs have give-aways and party games for the kids.)
8. Do you have music in all Genres (40s-2004)? (I went to a party were the DJ only played Rap because he had no other music.)
9. Do you have a microphone for speeches? (Preferably a cordless.)
10. (Most important) Can I come see you perform at your next party? (References and videos are not reliable, go and see them with your own eyes!)
If you decide to use a big agency make sure you know what DJ you are going to get and speak to him/her yourself!
Do your homework and you will have a fantastic celebration. You shouldnt have to worry about the pros you hire so make sure you hire a pro!!
Good luck and have a great celebration!!
About the Author: Dee Murphy of http://www.nassyjs.comPromoted by http://www.longislandguide.com
Source: www.isnare.com
Post-Nasal Drip and Its Effect on Bad Breath
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Post Nasal Drip and Nasal-Sinus Congestion Will Transform
a Case of Normal Breath into BAD Breath and Bad Breath
into HORRIBLE Breath!
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Bad Breath is very closely related to post nasal drip,excess mucus, sinus problems, your tonsils, and
tonsiloliths.
The bacteria which cause bad breath and sour/bitter/metallic tastes are anaerobic (live without oxygen). Their goal in life is to break down the proteins in foods that we eat. However, under certain conditions, they will also start to break down the proteins found in mucus and phlegm.
Therefore, those people who suffer from post nasal drip, sinus problems, and other such ailments are more prone to bad breath and lousy tastes because the bacteria use the mucus as a food source and start to extract sulfur compounds from the amino acids that make up the proteins found in all this excess mucus.
Scientifically, the anaerobic bacteria that cause bad breath “love” the amino acids Cysteine and Methionine, which are the building blocks of the proteins that are found in mucus (and phlegm) and in dairy foods, too. In fact, many people notice that when they drink too much milk or eat too much cheese they end up with more mucous or phlegm in their throat. This is a natural reaction for many people and unfortunately, ends up causing more bad breath and lousy taste.
If you still have your tonsils, you may be harboring a higher number of the bacteria which can lead to an
“interesting” and very often misunderstood phenomenon, called TONSILOLITHS. Literally translated, they are “tonsil stones” produced by the conglomeration of mucus draining down the back of the throat and the volatile sulfur compounds created by the bacteria which easily end up in the “nooks and crannies” of the tonsils, every time one swallows. I cant tell you how many stories Ive heard from my patients who asked their dentist what these objects were, and more often than not the answer was food particles. This couldnt be further from the truth!
Medication and Drugs MAY help Prevent Post-Nasal Drip, But At What Cost?
There are dozens of different over-the counter nasal decongestants and antihistamines you can use to help relieve congestion and dry up excess mucus, and some of them are very good at what they claim
Are you in search of the best sourced advice regarding learning disabilities.
Are you in search of the best sourced advice regarding learning disabilities.
When you are trying to find top advice concerning learning disabilities, it will be intricate extricating the best information from ill-advised learning disabilities submissions and support so its astute to know ways of judging the information you are offered.
Heres a few guidelines that we believe you should use when youre searching for information about learning disabilities. You need to understand that the advice we are giving you is only applicable to internet based information regarding learning disabilities. We cant offer you any assistance or guidance when you are also conducting research offline.
Find learning disabilities
Your relevant result is a click away!
A terrifc piece of advice you can follow when offered information and
suggestions on a learning disabilities web page is to find out who owns the site. This may divulge who is behind the site learning disabilities integrity The quickest way to work out who owns the learning disabilities web site is to find the sites about page.
All decent sites providing information on learning disabilities, will almost certainly provide an about or contact page which will list the people behind the site. The fine points should tell key points about the site owners capability. This enables you to make an assessment about the vendors insight and appreciation, to offer assistance with learning disabilities.
About the author:
Heath Macanally is the webmaster for http://www.learning-disabilities-review.info
How to look younger without botox or surgery
The fountain of youth. That seems to be what so many beautifulpeople seem to be grasping for. The ability to look trapped intime. Wrinkle free faces. The body of a 60 year old that lookslike a svelte twenty year old. You see that quite a bit inHollywood.
Plastic surgery has been around for ages. Face lifts are thelast resort where skin is pulled back to tighten the skin,eliminating wrinkles.
Now there is botox. Where a toxin is injected into your face toparalyze your facial muscles, to erase the lines on your face.
Scary isnt it? Then again, if you were gorgeous in your youth,if your face were your fortune, wouldnt you do everythingpossible to preserve your youthful appearance for as long aspossible.
Time is relentless. You get older every year. Your face and yourbody will age. But you can age beautifully. If you keep fit,exercise and watch your diet, your body can still be svelte latein life. It would get harder with time, but with enoughdiscipline and effort, you can still keep your figure.
It is harder when it comes to your skin. Sure, there is botoxand plastic surgery. An alternative you can turn to when nothingelse works. Until then, there are less invasive, needle freemeans to erase wrinkles, or at very least to appear younger thanyou really are.
Have you ever tried clinical microdermabrasion. It is like afacial where the doctor blasts tiny crystals onto your face, tosmooth your skin. You have to go for a few treatments but it iseffective. Lines diminish. Even acne prone skin improves withthis treatment. Best of all, the treatment does not burn yourskin with acid and you dont look like an escapee from a horrormovie during recovery
time.
These days, you can even do that at home. There are even
Another line eraser is a well known stretch mark cream.Originally created to erase stretchmarks but is so effective inerasing facial wrinkles as well, that this product is frequentlyout of stock. That stretch mark cream that women apply on theirfaces is
Other than physically erasing the lines on your face, you canappear younger if you dress, and act younger. An exuberantwoman, full of life looks years younger than she actually is.Look at Diane Keaton, born in January 5, 1946 which makes heralmost 60 years old. She certainly doesnt look her age.
A young vibe makes you appear younger. A young fragrance makesyou seem much younger than you really are. In a study, women whowore
Finally, the lighting you appear in can make you look older oryounger than you really are. In harsh bright, unflatteringlight, you could look years younger. In soft, gentle, flatteringlight, you look younger. Everyone looks better by candle light.Installing
About the author:
The writer is the webmaster of
Got a Cold - Should You Work Out?
A recent study sponsored by the American College of Sports Medicine indicates that exercising moderately while you have a common cold doesnt affect the severity or duration of the symptoms.
Its a widely excepted notion that exercising and keeping in shape will reduce your risk of getting sick, but nothing has been previously documented to demonstrate whether working out while suffering from a cold would reduce or intensify the symptoms.
The common cold affects us all, with the average American getting sick up to six times a year, but will exercising when youre not feeling well, increase or decrease your ability to battle the illness, and reduce symptoms?
The study, headed by Thomas G. Weidner, Ph.D., Ball State University in Munice Indiana, involved 50 moderately fit student volunteers, who were divided randomly into two groups: exercising and non-exercising. Each volunteer was injected with the cold germs, and tracked for a ten-day period.
The subjects all kept a daily log of physical activity. The exercise group worked out either by running, biking or using a step machine for 40 minutes every day, at no more than seventy per cent of their maximum capacity (measured by heart rate reserve).
Upon completion of the study and after analysis of exercise data, symptom severity, and actual mucous weight measurements, there was shown to be no significant difference in
symptom severity or duration in the exercise group or in their inactive counterparts.
The study revealed that exercising at a moderate intensity level does not intensify cold symptoms or compromise the immune system. It seems that a moderate level of intensity is not enough to alter immune response.
Reader beware, high intensity exercise such as heavy weight lifting or high intensity aerobic training has been shown to have a negative impact on the immune system during a cold or any respiratory infection.
Symptom to Exercise Guidelines:
Runny nose, sneezing, scratchy throat only Safe to exercise at low intensity levels.
Fever, dry cough, sore muscles, vomiting, diarhrea Exercise not recommended, resume more intense physical activity when cold, or infection is gone.
About The Author
Michael Stefano is a captain on the New York City Fire Department, as well as author of The Firefighters Workout Book, The 30-minute-a-day, Train-for-life Program for Men and Women. He is also managing editor, and writer of many articles on health and fitness at www.firefightersworkout.com, (where you can sign up for a FREE Train For Life Newsletter). Michael Stefanos articles have appeared on such internet giants as America On Line, Yahoo!, and eDiets.com
Benefits of Chair Yoga - Part 1
In comparison to many forms of exercise, the benefits of Chair Yoga far outweigh the risks. The therapeutic exercises work the body, from head to toes, to the best of any clients ability.
Therefore, the method used, addresses the whole body in a single routine. This is an amazing feat, for a low-impact exercise program, where the average session lasts 45 to 60 minutes. The following information will highlight some of the many benefits of regular participation in a Chair Yoga class.
Increased circulation is a result of movement and every body part that can move is used in a typical Chair Yoga class. For many of us, we think of cardiovascular heath first, and this is right fully so, but Chair Yoga helps many other forms of circulation, within the body, as well.
To sit still for days on end, we invite diseases of many kinds. Diabetics need movement to keep sugar levels in “tolerance zones.” Chair Yoga also has routines for the feet, toes, hands, and fingers, so there is no part of the body left out. Due to this whole body approach, the immune system is also stimulated by regularly attending Chair Yoga classes.
The many movements, bending, and twisting, in a regular Chair Yoga session, stimulate the elimination of toxins, within the body. Every time you bend the waist in one direction or another, the stomach aids in digestion and the lower back is gently stimulated.
Now, back to cardiovascular benefits - There seems to be a lot of confusion about what is classified as aerobic exercise.
One of the definitions for aerobic exercise is: Any exercise that would increase circulatory and respiratory ability. When the heart and lungs have to work harder to keep up with the bodys need for oxygen that is aerobic.
In fact, gardening and housework are also aerobic exercise that most seniors routinely do. This is not to say that gardening and housework are complete health maintenance systems, but they do burn over 200 calories per hour, for the average person, and meet the aerobic definition.
Much of this mentality stems from the “No pain - No gain” era. Most of the original advocates of this theory are now “nursing their own wounds” and practicing gentler forms of exercise. After all, none of us are immortal, and the body can only take so much abuse over time.
May I remind anyone, who is left standing, from the No pain - No gain era, that walking is also classified as aerobic exercise. So, whether you walk or run a mile, aerobic benefits are gained and significant calories are burned.
About the Author
Paul Jerard, is a co-owner/director of Yoga teacher training at Aura Wellness Center. He has been a certified Master Yoga teacher since 1995. He is a master instructor of martial arts. He teaches Yoga, martial arts, and fitness to children, adults, and seniors. Recently he wrote: Is Running a Yoga Business Right for You? For Yoga students, who may be considering a new career as a Yoga teacher. http://www.yoga-teacher-training.org
How Advice Columns Build Loyal Readers
Last year while researching a book on memorable speeches and essays, I stumbled across an ageless writing technique that continues to captivate readers.
Advice articles first appeared several hundred years ago. Some were submitted to papers and magazines anonymously. The question-and-answer format probably appeared a little bit later.
While opinion articles have been around for years, few develop the loyalty and following of advice columns.
Test this for yourself by gathering newspapers and magazines from the last several decades. My guess is: you’ll find the old question/answer columns still ageless and vibrant.
Advice features generate return readers. Why? Maybe it’s because people love to share problems and possible solutions.
Want to start your own “advice” column for a magazine or newsletter? Here are three simple steps to get started:
- Survey your readership for the two or three industry issues perpetually discussed.
- Find out all you can about those issues, and experts in those areas with whom you can consult.
- Prompt questions from readers about those issues, and answer them regularly in a column.
Current popular syndicated features, for
instance, offer advice on personal relationships, do-it-yourself projects, and travel.
In a professional or trade magazine or newsletter, your question/answer feature might cover the history of your profession, provide an open forum where readers share information, or follow a how-to format. That’s your decision.
One lesson Ive learned: If I dont know the answer, I generally admit that right away, and consult an expert in the area with more expertise than I. Also, I state that the opinions I express are subjective, and invite others to share their opinions, too.
Bottom line: If you want to connect better with your readers, you must also give them the opportunity to reach you.
About The Author
RIX QUINN wrote the new book “Words That Stick”, which offers lots of writing tips for professionals who hate to write. The book’s available at your local bookstore, or Amazon.com.
Rix can be contacted directly at 817-920-7999. His web site is http://www.rixquinn.com
Copyright 2005 Rix Quinn Communications, LLC
