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Cross Training – New Way to Lose Weight and Achieve Fitness

January 26, 2009 by  
Filed under Fitness

Cross Training For EnduranceYou may be in great shape, for the sort of exercise you do routinely. But if that’s all you do, day after day, you may be setting yourself up for injury or mental burnout and that is not a good way to get fit. What can help prevent injury and burnout? Cross training.

The numbers on your scale do not indicate whether you are fit or fat. Far more significant than your total body weight is the composition of your body tissue. If a man’s fatty tissue is bigger than 14% up to 15% of his body mass, or if a woman’s is more than 20% to 22%, he or she is overweight, or more precisely, over fat.

A small amount of fat is needed for padding the internal organs and as insulation under the skin. Excess fat leads to such diseases as diabetes, gout, high blood pressure, coronary artery disease, and gallbladder problems. There are very few, very fat persons. The reason is that the fittest, not the fattest survive.

The problem now is focused on how to resolve the problem. The problem with most people who want to lose weight is that they have the propensity to concentrate more on getting those numbers lower than what they are seeing now. What happens next is that they strive harder to achieve a lower weight, according to the “ever reliable” result of the weighing scale.

It would be more important to think of the human body as a heat-exchange engine that works on the basic principles of energy physics. The caloric balance equals the total calorie intake minus the total calorie expenditure.

Some of the calories people ingest are used for basal metabolism. As people get old, their bodies require fewer calories for this basic upkeep. Some calories are excreted as waste products. Some go into “work metabolism,” the energy expenditure required for any physical activity.

Hence, if people take in more calories than are used by these functions, there is a definite caloric excess. By the laws of physics, energy is transformed rather than destroyed. In this case, each excess of 3,500 calories is changed into a pound of fat. If people want to reverse this process, they have to burn up 3,500 calories to lose a single pound.

Winning the War Against Fat

When you think of fighting fat with exercise, you probably think of hours of hard, sweaty exertion. If this is the case, then, you will not get any farther. This is because people who are so much into losing more by exerting more effort tend to get bored easily.

Why? Because experts contend that when people exert more effort than what they are capable of doing creates a tendency to develop weariness and ennui. Hence, they give up, stop doing their routine exercises, and end up sulking in the corner with a bag of chips that seems to have all the bad calories in this world.

Now, you might ask, “What should be done instead?” The answer: cross training.

After some intensive studies and experimentations, health experts were able to come up with the concept of incorporating cross training in order to overcome or break the monotony or dullness in an exercise program.

Cross training refers to the integration of diverse movements or activities into a person’s conventional exercise routine. The main purpose of incorporating cross training into an exercise program is to avoid overdoing excess muscle damages and to put a stop to an imminent boredom.

Three of the most commonly used activities whenever a person decides to engage into cross training are swimming, running, and cycling.

In cross training, distance is one way to extend your activity as your condition improves. For this reason, you need to traverse a measured distance.

If possible, swim the course and measure the distance. If you will be using a running track, such courses usually are a quarter-mile per lap for a complete circuit.

Cross training offers a variety of benefits for fitness and fatloss. It builds up the strength and endurance of the heart, lungs, and blood vessels. It has also some tranquilizing effect on the nerves, and it burns up calories as much as it makes your “losing weight” more bearable.

Cross training has three basic components:

  1. Endurance exercises to condition the heart, lungs, and blood vessels and to induce relaxation. These begin with a careful planned walking and jogging regimen, depending on fitness level.
  2. Exercises to strengthen the muscles, particularly those important to good posture. These include some activities that are selected to encourage some people who are already burnt out with a particular routine.
  3. Exercises to improve joint mobility and prevent or relieve aches and pains. These consist of a series of static stretching positions that are safe and effective for most of the people who wish to try to lose some fat.

Indeed, cross training is a great way to modify the concept of exercising and losing fat without having to endure monotonous activities. In fact, the idea of exercising is to like what you are doing, hence, if you engage into cross training, you will be aware of it that you have already achieve your desired weight.

Boiled down, cross training is, certainly, one way of having fun. Don’t you agree?

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Yoga Ayurveda – Introduction

January 26, 2009 by  
Filed under Fitness

Top 10 Places to Do Yoga

Ayurveda is an ancient Indian healing system that allows you to gain insight into your body mind.  It explains how to keep the body mind balanced with the internal and external environment, and functioning optimally.

When you have insight into your unique body mind nature, you understand:

  • What your potential is
  • Your likes and dislikes
  • Why you do the things you do
  • How you are likely to respond to stress
  • What diseases you are more likely to succumb to
  • What your dominant tendencies are, both negative and positive

The ancient seers realized that the 5 universal elements exist within all of creation. That the qualities or metaphors of earth, water, fire, air and ether is present within nature in various combinations.  For example: observe the proportion of solidness – earth – that’s within a palm tree and an oak; the quality of lightness – fire – within garlic and pepper; and the quality of movement – air – within a tortoise and a hare.

A unique combination of the elements, called doshas, form the body, and each body must be cared for it its own distinctive way to achieve and maintain balance with the environment.  This is essential for health as an excess or deficiency of an element can ultimately result in disease.

Body Mind Spirit and Yoga Therapy

In the Yoga Ayurveda connection, Ayurveda emphasizes cleansing and building the physical body through herbs, massage, diet and lifestyle, and recommends yoga, meditation and breathing techniques for healing body mind spirit.

With an understanding of your body mind nature, you’ll be alert to override the natural tendency to select those yoga exercises, meditation and breathing techniques that create imbalance.

Yoga therapy with Ayurveda would be guided by the principles of Ayurveda. Ayurveda recognizes the cycles of time and season, and their affect on the body. The six different times of each day has an affect on the doshas, and therefore each body. Each season of the year will increase one or two doshas within the body. And this ancient Indian healing system acknowledges three different times of our lives that also affect body and mind.

In the body mind spirit connection, the mind changes constantly. Cool and calm one moment, then agitated another, and feeling dull and lethargic yet another time. And when we understand our predisposition to a specific emotion like fear, anger or greed, these enemies of the spirit can be tackled.

Yoga therapy and Ayurveda can rejuvenate your body and bring compassion and understanding to relationships. Get to know your body mind nature and understand why you do the things you do.

And now I invite you to take the test to gain insight into your Ayurvedic body mind nature, when you visit http://www.yogatogo.com

From Heather Greaves – the Self Care Expert and Body Therapies Yoga Training

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Reduce Stress Increase Productivity and Health – Vacation Way

January 25, 2009 by  
Filed under Featured

Vacations Can Soothe The Soul, and Help with Productivity, Health and More! Many people don’t take vacations often enough. In fact, according to a recent poll, around half of readers don’t take annual vacations; in fact, many readers never take them! And now with increasing frequency, when we do take vacations, we often bring work along with us, keeping ourselves essentially still in the work mindset we’re trying to escape.

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This is unfortunate for several reasons:

  • Vacations Stave Off Burnout: Workers who take regular time to relax are less likely to experience burnout, making them more creative and productive than their overworked, under-rested counterparts.
  • Vacations Can Keep Us Healthy: Taking regular time off to ‘recharge your batteries’, thereby keeping stress levels lower, can keep you healthier.
  • Vacations Can Strengthen Bonds: Spending time enjoying life with loved ones can keep relationships strong, helping you enjoy the good times more and helping you through the stress of the hard times. In fact, a study by the Arizona Department of Health and Human Services found that women who took vacations were more satisfied with their marriages.
  • Vacations Can Help With Your Job Performance: As the authors of the above study suggest, the psychological benefits that come with more frequent vacations lead to increased quality of life, and that can lead to increased quality of work on the job.
  • Vacations Promote Creativity: A good vacation can help us to reconnect with ourselves, operating as a vehicle for self-discovery and helping us get back to feeling our best.

The bottom line is that taking a good amount of time away from the stresses of daily life can give us the break we need so that we can return to our lives refreshed and better equipped to handle whatever comes.

While not everyone is able to take a vacation, for those who can take several days or a few weeks off for a trip, I’ve compiled the following resources from some of About.com’s travel sites. These can help you plan the best type of trip for yourself so you can come back feeling ready for anything. (For those of you who can’t take off enough time for a traditional vacation trip, keep reading; I’ll have resources for you, too.)

For those who don’t have the time or money to take a ‘formal’ vacation, I have an article on quick, that will give you some creative ideas on how to get a nice break and enjoy the benefits of a vacation, for less.

Source:
Chikani V, Reding D, Gunderson P, McCarty CA. Vacations Improve Mental Health Among Rural Women: The Wisconsin Rural Women’s Health Study. WMJ, August, 2005.

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Fitness for Women- Stay Fit and Healthy!

January 22, 2009 by  
Filed under Body Care, Fitness

fitness-workoutHere are 10 tips for women to stay fit and healthy:

  1. Staying fit and healthy starts buy viagra from canada with a balanced paid to write articles diet. Know and monitor the right weight for your age. Consult your doctor to learn what food you should avoid and follow your eating discipline routines. If you are trying to lose some weight, foods with high calories should be omitted from your meals. Food with high fiber and low fat should be included a priority in your grocery list instead of red meat, sugars and fats.
  2. Drink plenty of water. Drinking at least eight glasses of water everyday. This cleanses the body from impurities. It is also advised for lactating women to increase water intake to keep the body hydrated.
  3. Take Vitamins and Supplements. Do not forget your Calcium supplement.  Sufficient Calcium intake is beneficial for women of all ages. This has been proven to prevent having cramps and Pre-Menstrual Period (PMS) Symptoms. It also prevents Osteoporosis especially for menopausal women. Vitamin E boosts strong immune system. Women who undergo menopausal period should take Vitamin E-400 as it stops night sweats and hot flashes. Also, Vitamin E is said to be best in avoiding wrinkles when aging.
  4. Quit smoking. If you are smoking, stop. It is also a big “NO” for pregnant women, as this will affect the health of the baby. Pregnant women who smoke may pass the harmful content of cigarettes to babies through the bloodstream. Recent studies have shown that women smokers are more prone to diseases than men smokers. Women who smoke have a high risk of getting breast cancer. Also limit your alcohol intake.
  5. Incorporate exercises in your daily routine. Take a walk after work, use stairs instead of elevator or play with your kids when you are at home. Home exercises are also effective especially when you do not have time to go to the gym and would like to lose some weight. Yoga and Pilates are only a few of the many effective exercises you can do at home. Exercises help in limiting the risk of cardiovascular diseases.
  6. Avoid stress. Many women are prone to too much stress. Stress has been known as cause to many sicknesses. As much as possible take time to relax. Read a good book, hang out with friends and engage into sports. Pamper yourself by going to parlors or you can do some shopping. And do not forget to get enough sleep to revive your energy.
  7. Use sunscreen to protect your skin from the harmful rays of the sun. Wear hats when under the sun to protect your skin. Too much sun is bad for your skin. The skin is prone to cancer when exposed to too much sunlight. It also speeds up the aging of skin cells, which causes wrinkles to women.
  8. Make sure to visit your dentist to keep that beautiful smile. Always have it cleaned to prevent cavities and bad breath.
  9. Visit your Gynecologist. Women who are eighteen and above should have their Physical Examination annually especially for the Pap Smear test. Women who are forty and up should have their mammograms and the Breast self-exam is encouraged once puberty has been reached and should be a habit as they mature
  10. Safe sex is strongly recommended. Use condoms to prevent sexually transmitted diseases.
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Weight Loss Program – One Size fits One

January 20, 2009 by  
Filed under Weight Loss

Each of you is different, so are the needs and reactions of your body to any weight loss program. To derive the maximum benefit from any weight loss program it needs to be designed to fit your specific requirements at that point in time. Why point in time, I will explain later in this article.

All aspects of your lifestyle, from the food you eat, to the exercise that you do on a regular basis to determine what you require to do to lose weight. You also need to take into account your working environment and how this will affect your ability to manage a weight loss program and whether your occupation is also affecting the fact that you are overweight.

Your height, weight and gender will determine how many calories you should be consuming during the day and your nutrition can be adjusted accordingly to ensure that you will lose weight while still remaining healthy.

You also need to look at any supplementation that will be required and this will be adjusted according to any fitness training that you might be doing and once again the other factors that have already been mentioned.

The current condition of your health will need to be taken into account when designing a weight loss program.

It will also be well worth considering whether you are able to maintain the weight loss program that has been designed for you and evaluation should be made after the first week or so and adjusted accordingly as you should be able to maintain any program over the long term to expect reasonable results.

Your specific requirements will change over time, and they can change quite rapidly as your fitness levels increase and your body fat reduces.

So you need to be aware that a weight loss program that has been specifically designed for you now may not be suitable in a month or two.

Taking all these factors into account will ensure that you get the maximum results in the minimum time.

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