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Sarcopenia
(pronounced sarko-peen-ya) is the "age-related" loss of muscle. The word comes
from the Greek, for "flesh reduction." Just like
osteoporosis and
arthritis,
"sarcopenia is a serious degenerative condition
that increases ones risks for falls and makes one more vulnerable to injury."
Boredom will kill any workout routine. Who really wants to work out on the
same machines doing the same reps every day? It gets to be so very boring, that
you lose all motivation to work out in the first place. This is an indication
that your body is craving for new and adventurous ways to workout.
If you're looking for a fitness regimen that will help you keep fit
throughout your pregnancy, consider doing some water aerobics. Being in water
will take the weight off your legs and back and you will feel more comfortable
working out. Aside from that, aquarobics has been shown to help during labor.
Whether to work out while unwell concerns many exercisers. Although more
research is needed, the general guideline is that if you have symptoms of a
common cold, with no fever and all symptoms above the neck, moderate exercise
such as walking
should be okay. However, if your symptoms include fever, extreme tiredness,
muscle aches or swollen lymph glands you should refrain from exercise until you
get better.
Exercise plays an important role in building bone in childhood and adolescence,
maintaining bone before 50, and slowing down bone loss after 50. But exercises
are not equal. Brisk walking (as if you are late for an appointment) for 30
minutes four days a week can help reduce bone loss before and after menopause.
Many "isotonic" sports drinks claim to re-hydrate and boost energy, but then any
product containing calories will increase your energy levels. Many sports drinks
contain large quantities of sugar - in some cases, as much as 18 percent.
The stomach muscles are often some of the weakest
in a woman's body and we tend to make up for this fact up
letting the back take the strain. Read on.....
Hooping is back and it isn't just for kids anymore. The new hi - tech hoops are
larger and weighted which allows the hoop to move and maneuver around an adult
body with ease. This new movement art is known as 'hooping' or 'hoop dancing',
and is a perfect warm up activity for all kinds of group fitness classes.
A little bit of exercise helps people improve their memory and brain function,
according to a new study. Exercise is recommended for weight loss, stress relief
and energy boosts -- and now, exercise may also be used as a weapon in the fight
against Alzheimer's Disease (AD).
VO2 max is the maximum ability of the body to transport oxygen from the air to
the muscles for energy generation. It involves the heart’s capacity to pump
oxygen-rich blood to the muscles, as well as the muscles efficiency in
extracting and utilizing the oxygen.
It has been estimated that 1/2 kilo (1 pound) of body fat equals around 16,000
kilojoules (or around 4,000 calories). So to lose 1/2 kilogram of body fat each
week through exercise, we need to burn off approximately 2,500 kilojoules (600
calories) extra each day.
The most dangerous fat lies around the organs, deep within the belly. The fat in
the abdominal area functions differently than fat elsewhere in the body. It has
a greater blood supply as well as more receptors for cortisol, a stress hormone.
With high stress and, consequently, high cortisol levels, more fat is deposited
in the abdominal area.
The Anterior Cruciate Ligament is extremely important to all, as this ligament
controls rotational forces in the knee. If this ligament is torn, sudden changes
in direction become nearly impossible. Prevention of injuries to the ACL should
be part of every training regime.
All of us are programmed by birth to be tall and long-limbed, petite and short
limbed, small framed or big-boned or whatever. It is better for all of us to
begin accepting the imitable things about our body shape, and move towards
improving on what can be improved.
Portuguese researchers discovered that sudden heavy physical exertion releases
high levels of nitric oxide into the bloodstream of migraine-prone individuals,
prompting the dilation of blood vessels and the onset of a migraine headache
within the next several hours.
Jumping rope is a great cardiovascular exercise. It's one of the foundations
of a boxer's conditioning program, and you've got to be in shape to box. The
tennis champ Jimmy Connors used to skip rope as part of his conditioning
routine.
 Blasting
through training Plateaus
If your
workout has hit a snag, don't despair. By implementing the following
strategies, you can blast through a plateau and take your physique
to new heights. Read on....
The need for leading a healthy, active lifestyle is indeed serious, but
exercise can be play as well as work. Keep in mind that most sports and games
require movement. You can think of the benefits of participating in or training
for a sport as the three Fs, because you’ll often get faster and fitter-and
you’ll have fun, too.
A study of 30 healthy women and men, ages 20-45, sponsored by the American
Council on Exercise (ACE) and led by Peter Francis, Ph.D., at the Biomechanics
Lab at San Diego State University, compared 13 of the most common abdominal
exercises and ranked them from most to least effective.
New research finds many cancer survivors are obese and not physically
active, which could make it harder to keep their cancer under control.
Researchers in Canada analyzed data from more than 114,000 adults.
A workout to firm your Bikini-bashful body zones. You can do all the
exercises or just the ones that target your personal trouble zones.
Either way, do them every other day to see results in three weeks.
Plyometrics:
exercises to increase power
Plyometric training is specific work to enhance explosive power. In other words,
it involves a lot of jumping. Plyometric training is used for sports that
require short bursts of power such as tennis, basketball, or skiing, but it's
also a good exercise for anyone who wants to increase her power.
Anxiety is an emotion everyone has
experienced. It is a distressing feeling of apprehension and uneasiness. Being
anxious causes changes in your thinking (fear, worry), bodily functions (rapid
heart beat, sweating), and behavior (pacing, tapping the table), all of which
only reinforce your feelings of distress.
Exercise plays an important role in both the prevention and
rehabilitation of many forms of heart disease. Exercise can have a
positive influence on many of the factors that increase the risk for
heart disease such as high blood pressure, high cholesterol, diabetes
and obesity.
Improving
your metabolism
We know that our bodies need fuel, as does a car. We can increase
the performance of a car with good fuel, and we know that cheap or incorrect
fuel causes unnecessary wear and tear on the engine. For us it’s the same: we
work better on good quality fuel and burn more fuel when inactive, to power
basic processes such as breathing and blood circulation.
Sculpting
Long, lean and lovely Shoulders
Toned shoulders and sculpted arms make dressing an absolute pleasure, and they
also make your upper body leaner and stronger. They take time to achieve, but
rest assured it can be done – here's how.
Cold weather might make you feel like hibernating,
but you don't have to give up your exercise and fitness goals. You can exercise
indoors. Focus on how you'll benefit if you keep up your exercise routine
throughout the cold-weather season. Exercise can help you shake those winter
blues.
A drop in athletic performance or a general feeling
of fatigue may indicate you are suffering from anemia, a condition in which the
production and amount of your red blood cells is below normal. Red blood cells
which carry oxygen from the lungs to muscle tissues and organs are synthesized
in the bone marrow. Each cell lives for about 120 days in the circulation.
Trying
to gain muscle and lose fat at the same time is impossible. It just can't be
done. This is why most women who are trying to do both at the same time see no
results and give up. You have to do gaining muscle and losing fat in phases.
Fitness model or natural bodybuilder look strikingly different
because of a low body fat percentage and enhanced muscle mass and
muscle density. These are components which can be built over time.
You cannot just expect results within three to four months and think
you have done the necessary work.
Abs are your body's center of power
and provide core strength. Strong abs aid balance, help prevent
lower back injuries and promote good posture. Consistent abdominal
workouts (10-15 min, 4-5x per week) performed correctly are not just
for physical well being, but for aesthetics too. The secret to
developing great abs lies in treating your body as a complete unit.
In a new randomized controlled trial,
both aerobic and resistance exercise improved glycemic/blood sugar
control in people with type 2 diabetes. The greatest improvements
came from combined aerobic and resistance training.
Our bodies are genetically conditioned on how we lose or gain
weight. The first place where we gain weight
is the last place where we lose it. We cannot reduce only the part
we do not like. Once we lose fat from our body, we lose inches
everywhere even where we do not want to lose.
Elliptical trainers are exercise
equipment that combine the movements of the stair climber, treadmill,
and the exercise bike into one. The basic features of elliptical
machines include the drive system, the resistance system and the stride
length.
American College of Sports Medicine
and American Heart Association have provided physical activity
recommendations for adults and older adults
Our body dislikes staying still for long. The longer you're still, the
more tension that accumulates from being in one position. If you're
stuck behind a desk for that long, you can do some simple exercises
while sitting or standing. No special skills or equipment is needed. You
can take a break every couple of hours to "desk"ercise.
Interval training is simply
alternating bursts of intense activity with intervals of lighter
activity. Interval training works both the aerobic and the anaerobic
system. During the high intensity effort the anaerobic system uses the
energy stored in the muscles (glycogen) for short bursts of activity.
Body Image is defined as the mental
representation of your physical self at any given point in time.
Body image refers to how you see yourself, how you feel others
perceive you, and what you believe about your physical appearance.
Body image is influenced more by self-esteem than by how physically
attractive you are to others. It is how YOU feel about and in your
body.
Better breast cancer survival may be among the
many health perks of physical activity. The findings add strong new
support to the growing body of evidence that healthy lifestyle
factors such as eating well and exercising regularly provide
significant health benefits, possibly even offering protection
against cancer recurrences about on par with chemotherapy and even
the newer hormonal and drug treatments.
The more vigorous the exercise is, the better,
from the standpoint of overall health benefits.
Exercise addiction is rare but real.
For every person who over exercises, there are more than a hundred
people who rarely exercise. Usually people who exercise regularly
get along better at home and at work.
Besides giving a great aerobic workout, in-line skating also helps
you get long and lean legs and tones your rear in no time.
The
secret to losing Fat? Crank up the Intensity
Research shows that high-intensity, anaerobic workouts that include the
short-burst, get-you-out-of-breath, sprinting types of exercise, will make
your body release significant amounts of the most powerful "fitness hormone"
in your body - growth hormone, or HGH. Read on.....
Get ready to spice
up your walking program
More and more
women opt for walking as a form of cardiovascular exercise to
burn calories and melt away the unwanted fat. Walking for
fitness is certainly much more than going out for a stroll. It
incorporates the muscles of the upper and lower body making it a
GREAT aerobic activity. Read on....
Exercise at Your Office
You may not
want to turn your office into a mini gym, but there are exercises
you can do at or near your desk to boost energy levels, relieve
stress and burn calories. Read on....
Not moving around enough increases your risk of
colon and
breast cancer. Inactivity may also been linked to cancers of the
womb, lung and prostate. On the other hand, the good news is that being very
active can probably halve your risk of cancer.
If cycling or mountain biking is new to you, many
guides have several trips that are the perfect introduction. You will need to
learn some basic shifting and climbing skills. Mountain biking can take us many
places including away from the daily
stress and turmoil of
our hectic lives.
Keeping your muscles and ligaments flexible is
important because tight muscles can cause chronic pain. Flexibility training
helps balance muscle groups that might be overused during exercise or physical
activity or as a result of bad posture.
Pilates: an Exercise in Balance
Pilates is one of the most popular forms of exercise around, mainly because
it produces real fitness results without much of the 'strain and burn'
involved in more typical workouts. Pilates is one of the few forms of 'real'
exercise that can be performed by those with prior back, muscle, and joint
injuries.
The upper back muscles, specifically the rhomboids and trapezius
muscles are responsible for pulling the shoulder blades together and
elevating the shoulders. Their development is critical to counterbalance the
chest and anterior shoulder (front) muscles.
Exercises for
Women over 60
Women over 60 who exercise for at least 30 minutes
three times per week have the heart, lungs, and muscles of a woman ten years
younger. The kind of exercise that you do depends on what effect you want to
see.
Menopause brings with it a wide range of
changes to a woman's body. Without doubt, exercise is the menopausal woman's best friend in
a way that it
allows to control your body and emotions by using your internal resources.
Like As
well as helping your body to relax by reducing muscle tension, these stretch
exercises can be done to increase flexibility or to ease muscles, or cool down
after exercising. Ease your body into these stretches: you should not be
jumping or bouncing around, and the exercises are not supposed to be
uncomfortable. Remember to breathe slowly and rhythmically too.
The
neck consists of a series of interlocking blocks (vertebrae), each linked on
either side by a facet point, and all but the top two separated by a disc.
Problems can arise with any of these structures: it is possible to have a
painful, stiff facet joint on one side only or on both sides, or pain at
more than one facet joint on one or both sides, or at one or more facet
joints and discs.
Many studies involving
different age groups and differing exercise have shown that regular physical
activity lowers blood pressure for those who have hypertension. A review
of over 20 physical activity and blood pressure studies showed that, systolic
blood pressure is lowered about 11 mm Hg and diastolic blood pressure is reduced
an average of 8 mm Hg with regular exercise. Those effects have been
documented for men, women, and children and can occur after just a few weeks of
training.
Agility is
important in sport and daily life to enhance body control, increase foot speed
and prevent injury. Agility forces the trainers
to quickly move their body.
Aerobic kickboxing can be effective and fun - if you 're careful. Here are some
tips for anyone embarking on this type of exercise program, but beginning
exercise need to be the most conservation of all.
In principle the muscles which have the shortest
joining distance between the approaching bones are those principally responsible
for the movement. Read on.....
Cool-down
periods hold as great a significance as warm-ups, in fact both of
them are an essential part of an exercise routine. Warming up aids
the body in making a smooth transition from rest to activity, where
as during a cool-down, the body cools.
Read on....
Revamp your fitness routine
To keep on
achieving results from your fitness routine, it's important to mix
it up and keep the workouts interesting and productive. You can
adapt some of these tricks indicated below for your own fitness
routines, whatever your goals. Read on....
Resistance Band
Workout for Travelers
Try to work
up to 20 reps for each exercise while performing your resistance
band workout. (If it's your first time, start with five or however
many you can or have time to do). Read on....
Adding "Balance" back
to life
You must
balance your life such that the various elements in your life focus
on your fulfillment, to help you eventually reach a level where you
can pursue your personal desires. Read on....
Amount of exercise- a key in cutting
cholesterol
The best
way to lower your high blood cholesterol is to eat foods low in
saturated fat, total fat, and cholesterol, be more physically
active, and lose weight, if you are overweight. Read on....
Skipping to Good Health
Skipping
can actually tone the muscles of the upper body (especially the
deltoids and to a lesser degree the chest and upper back) as well as
the lower body (especially the calves and hamstrings). Besides it
promotes definition of abdominal muscles and reduces cellulite. Read
on....
Diet for Athletic
Endurance
A person on
a high carbohydrate diet stores far more glycogen in muscles than a
person on either a mixed diet or a high fat diet. Therefore,
endurance is greatly enhanced by a high carbohydrate diet. Read
on....
Being Active at all
Sizes
Being
overweight, obese or even extremely obese in no way should interfere
in your determination towards achieving health & fitness goals. Read
on....
Creating an
appropriate fitness program for yourself
Start by
turning simple daily activities into something more beneficial.
Simple changes such as vacuuming more vigorously, taking a brisk
walk during your lunch break or doing arm curls with a can of soup
will increase blood flow and strengthen muscles. Read on....
Every Breath You Take
Breathing
properly is relaxing and stress-reducing, and it is less taxing on
your neck muscles. And, yes, it will improve your performance as
well by giving a push to your body's metabolism. Read on....
Minimizing Sore Muscles
Arghh, the
dull pain from sore muscles, is a repeated complain from women
involved in fitness training! Hard exercise causes muscle damage. If
you looked under a microscope at your sore muscles after a hard
workout you would see torn and ruptured individual muscle cells, and
breakdown of the membranes between them. High intensity exercise
causes muscle soreness. Read on....
Keep Your Fat Furnace Working
One problem
for the increase in body fat % with advancing age is that 'basal fat
oxidation' - the rate at which fat is broken down inside the body
tends to drop as we get older. Read on....
Running for Women
Running
increases strength in the legs and leads to improved cardiovascular
and respiratory systems. It is also an excellent calorie burning
activity. Read on....
The optimal
exercise regimen for preventing osteoporosis has yet to be
established, but these guidelines are based on our current state of
knowledge
Cardio Timing: The Secret to
Burning Fat Up To 300% Faster
If
you want to get the maximum benefits possible from every minute you
invest in your workouts, then you should consider getting up early
and doing cardio before you eat your first meal - even if you're not
a "morning person." Read on....
Fitness tips to suit your Body-Type
All of us
are programmed by birth to be tall and long-limbed, petite and short
limbed, small framed or big-boned or whatever. It is better for all
of us to begin accepting the imitable things about our body type,
and move towards improving on what can be improved. Read on....
Stretching for fitness
Stretching
independently or as a part of a fitness routine has many beneficial
effects that can be felt even during exercises themselves. Read
on....
Body
Image: The History Of Body Hate
And How To Change It
You've got
just the body your mother line sent to you over thousands of
generations. Don't let corporate advertisers rape you of your inner
or outer self. Enjoy. Read on....
Here are some suggestions from WF
team to get you started and help you boost your activity level.
Read on....
Full-body workout: BODY, MIND AND
SOUL
We've dug up a bundle of reasons
for you to make exercise a part of your daily lifestyle. Read
on....
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