Exercise Facts You Must Know!

Exercise Facts You Must Know!


Fitness-oriented gym classes were designed to make fitness and good nutrition fun and achievable and to maximize the amount of movement during the class period.
Class size was limited to 14 students to allow for increased instructor attention, increased opportunity for motivation, and less time standing in line.

The key to keeping up with a resolution to get fit is finding an activity, or range of activities, that you enjoy. Not everyone sees exercise as fun, and doing something you find boring just because it's good for you is very difficult to sustain. But you can take steps to make it more enjoyable.

Eye Exercise

Close your eyes as tightly as you possibly can. Squeeze the eyes, so that the eye muscles contract. Hold this contraction for three seconds and then let go quickly. This exercise causes deep relaxation of the eye muscles and is especially beneficial after the slight strain caused by the eye exercises. Blink the eyes a few times.

Exercise tip for an exercise benefit:

Get yourself a stationary bike. They're easy and handy and quiet. So you can hop on it and exercise when your little one is taking a nap. Play your children's games with them: hopscotch, kick ball, jump-rope or what ever they come up with.

Exercise facts

Evidence shows that regular exercise can:

1. increase levels of HDL or “good” cholesterol,
2. lower high blood pressure,
3. help improve body composition by burning fat,
4. promote healthy blood sugar levels,
5. promote bone density,
6. boost the immune system,
7. improve mood and reduce the chance of depression.

Generally speaking, the greater your stamina, the greater are the health benefits. If you want to improve your stamina, it's important to start gently, increasing the frequency of your activity before increasing how hard you exercise.

Try out new sports or activities until you find something you like. When you find an activity you like, try exercising with a friend, at a pace that still allows you to talk. Activities that you can do as a family or with friends may help with motivation.

Pregnancy and Exercise

Pregnancy and Exercise

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Much to her shock, one of my friends is pregnant.
She was actually debating whether she wanted to have children at all or not when she found out. She’s quite a beautiful girl, and she has always taken pride in her appearance, and always looks amazing no matter what she is wearing. She often told me that because she is short and working in a highly competitive field that she needs to have toned arms. It may not seem like much, but it made her feel more powerful in a world where she has to look up to almost everyone she talks to. Now that she is pregnant, she worries about her body shape, and has already begun looking for a pregnancy exercise video.

No matter what you were before you got pregnant or what you will be afterwards, you have to exercise when you are expecting. This not only helps keep weight gain at bay, it helps make going through labor a little easier. One of the best ways to make sure you get what you need is to use a pregnancy exercise video. These are made especially for women who are expecting. The exercises are meant to be safe and easy to do.

You may want to talk to your doctor before you begin using a pregnancy exercise video, however, because certain women may not be able to exercise while pregnant. Most women can, but certain women have complications that can be made worse with exercise. This is something that you should talk to your doctor about, and always be sure to follow his or her advice, and check in if something seems to be off. Not all women can do a pregnancy exercise video safely.

If you want to get exercise but you aren’t sure what you want to do, talk to your doctor about alternatives. You don’t have to use a pregnancy exercise video if you don’t think that will be something you will enjoy. Swimming is a great way to exercise while pregnant, as it puts very little stress on the body. Walking may also be a great alternative, and is something you can do anywhere at anytime as long as you don’t have to walk through snow or ice. Your doctor can give you a list of things you can and should not do. It isn’t important which one you choose, it is just important that you do something.

What Is Ashtanga Yoga? Understanding the Methods

What Is Ashtanga Yoga? Understanding the Methods

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Ashtanga yoga, also known as power yoga, is quickly gaining popularity among practitioners.
So what is Ashtanga yoga? It is the form of yoga most used by athletes and those interested in quickly increasing strength and stamina. Because of that, Ashtanga yoga postures have a higher degree of difficulty than those in other styles. Additionally, they are done as part of series.

Usually, students doing Ashtanga yoga postures will move quickly from one to the other to maintain that focus on strength. That is in opposition to many other forms of yoga where the emphasis is on breathing, relaxation, and flexibility.

Who Should Practice Ashtanga Yoga?

Ashtanga yoga poses are for most anyone who is in decent shape. If you are new to exercise, this is probably not the form of yoga with which you should start. Even the very easiest of Ashtanga poses are very demanding on the body, especially since you will even start with a body warming routine that is designed to activate your muscles. Overall, Ashtanga yoga can provide you with a build up of strength, stamina, and even some flexibility which explains its popularity with those involved in athletics.

If you decide to give Ashtanga a try, you should expect things to progress quickly. You will likely start right off with a sequence of yoga poses. Those will be practiced until the teacher feels you have mastered it fairly well and have complete understanding of its fundamentals. Then, you will move on to another series and a higher level of difficulty. Overall, it is a very fast moving form of yoga.

Ashtanga Poses

As for the Ashtanga yoga poses, they range widely in terms of positioning. You will find yourself moving from standing, backbent, inverted, balancing, seated, and even twisting poses. In power yoga, the sun salutation sequence of poses is very popular as well, so you will often use standing forward bend, upward dog, downward dog, and many other poses sprinkled in as well.

Though much of the focus in Ashtanga yoga poses is on the development of stamina and strength, you will also, as with any yoga, be focusing. You will be asked to focus your eyes on a point as you move through the poses given out by your instructor. In order to get the full effect and benefit of Ashtanga, you should make sure that your muscles and perhaps even the rooms are very warm. This ensures maximum flexibility and minimal injury as you work through the demanding postures.

If you are into athletics, exercise, or just want a new physical challenge, perhaps you should consider giving Ashtanga yoga a try. The clear choice of athletes and an increasingly popular form in general, it is perfect for those that are in decent shape and want to increase their strength, stamina, and flexibility. Power yoga is a series of poses taken in a quick and free flowing sequence. Even the classes move quickly with teachers adding more difficult sequences every time one is fairly well mastered. So if you learn fast, like to work hard, and think you are up to the challenge of power yoga, then you may benefit greatly from Ashtanga yoga poses.

25 Ways Get 10 Mins Of Fitness Exercise-PT#1

25 Ways Get 10 Mins Of Fitness Exercise-PT#1

Experts recommend working out 45 minutes to an hour a day (30 minutes for beginners) for weight loss and fitness. But if you're like most women, you don't always have a block of 30 to 60 minutes a day to devote exclusively to doing your workouts.

You can still exercise–you just need to sneak in the equivalent in resourceful ways. “The idea is to keep moving,” says fitness expert Ann Grandjean, EdD. “Get a cordless phone or put a long cord on your regular phone, and walk when you talk. Find whatever works for you and just move. Park half a mile from the mall and walk. Take the stairs instead of the elevator. Those little, itty-bitty things add up.”

Every Stolen Moment Adds Up

Lest you think that short bursts of activity have a negligible effect on your fitness program, think again. One study found that women who split their exercise into 10-minute increments were more likely to exercise consistently, and lost more weight after 5 months, than women who exercised for 20 to 40 minutes at a time.

In a landmark study conducted at the University of Virginia, exercise physiologist Glenn Gaesser, PhD, asked men and women to complete 15 10-minute exercise routines a week. After just 21 days, the volunteers' aerobic fitness was equal to that of people 10 to 15 years younger. Their strength, muscular endurance, and flexibility were equal to those of people up to 20 years their junior.

In yet another study, researchers at the Johns Hopkins School of Medicine in Baltimore found that for improving health and fitness in inactive adults, many short bursts of activity are as effective as longer, structured workouts. “It would be useful for people to get out of the all-or-nothing mind-set that unless they exercise for 30 minutes, they're wasting their time,” says Gaesser.

Breaking exercise into small chunks on your overscheduled days can also keep your confidence up, says Harold Taylor, time management expert and owner of Harold Taylor Time Consultants in Toronto, who has written extensively on the subject. “Skipping exercise altogether is ‘de-motivational'–you feel depressed and guilty,” Taylor says. “If you skip it, you tend to figure, ‘What's the use? I can't keep up with it anyway.' Yet as long as you make some effort each day, that motivates you onward. Success breeds success.”

Keep in mind, though, that short bursts of exercise are meant to supplement, not replace, your regular fitness routine. Here's a roundup of practical ways to work exercise into your day even when you “don't have time to exercise.” (You don't have to do them all in 1 day; select what works for you.)

Try These Proven Weight Loss Exercise Programs

Try These Proven Weight Loss Exercise Programs

Almost everyone is always on the lookout for killer weight loss exercise programs. There are hundreds, if not thousands of programs out there, and you can waste weeks on a program before finding out that it’s just not for you. In today’s fast-paced world, who really has that kind of time to waste? This article outlines a few popular exercise programs that you might be the right fit for you.

The most basic sort of exercise program that you can undertake is to design your own. This type of program offers ultimate flexibility, as you can customize it to your own needs, goals, and schedule. Designing your own workout program takes some work and some research, however.

In order to properly for a personal workout program, you’ll need to understand how exercise affects the body. Obviously, it’s important not to go too easy on yourself – if you don’t work your body hard enough, you won’t burn fat, and you won’t lose weight. What some people don’t know, though, is that you also can’t overwork your body. Exercising too hard cannot only lead to injury, but can also lead to a less productive workout overall.

A basic personal exercise program will consist of both cardiovascular exercise and strength training. Cardio exercise can be a simple jog outdoors, a run on the treadmill, or even performing aerobics along to a video. Strength training includes weight lifting, as well as activities like pushups, pull-ups, and crunches. It’s up to you to find the right mix of exercises that will challenge you and keep you motivated.

For someone looking for something more structured, one of the most popular weight loss exercise programs is known as Tae Bo. This program became famous for supposedly blending martial arts and self-defense techniques with an aerobic workout. Actual martial applications of the program are slim to none, but it does provide a great structured workout that you can follow along with at home.

Tae Bo combines basic aerobic maneuvers like jumping jacks with various series of punches and kicks, sometimes done very rapidly. Although some Tae Bo programs sometimes use aids, such as resistance bands to enhance the workout, they are not necessary. People are often surprised by how much the simple act of punching and kicking the air can leave you sore the next day!

Another extremely popular exercise program is called Pilates. Pilates bridges the grasp between intensity and relaxation, and shares some similarities with yoga. It uses slow, deliberate movements rather than rapid repetitions to achieve weight loss and muscle growth.

One the major focuses of Pilates is on breathing – you might say it’s the most important part. Even if you don’t decide that Pilates is for you, this idea can be put to use in other weight loss exercise programs. Breathing is very, very important to any exercise program. Proper breathing technique can help reduce fatigue during exercise, allowing you to workout longer, which can only help to speed you along to your weight loss goals.

Functional Fitness

Functional Fitness

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The New Year has brought with it some drastic shifts in the fitness industry. What was hot and trendy in 2005 isn’t necessarily still giving off the same steam in 2006. Fitness in 2006 is no-nonsense! Functional fitness marks the return of many tied and true fitness trends that are hardly worthy of the term “trend” at all. Rather, these fitness tactics have proven themselves time and time again:

Functional Workouts – You’re bound to hear a great deal of the term “functional training” this year. This refers to any workout that transcends into our everyday activities. Examples of functional exercise include sport-specific training (for novice athletes or weekend warriors), core training and multi-muscle moves that target the muscles we use regularly.

Short Effective Workouts – We’re demanding shorter total body workouts. Examples include fitness classes like – cardio-pump and cardio-resistance training fusion workouts such as Boxercise with weighted gloves. Total body circuits made up of multi-muscle exercises like squats, lunges, push ups, and pull ups are also popular.

Core Training –The core is specifically all of the muscles in your abs and back that help strengthen your other muscles and better support your spine. A happy spine will make simple daily tasks – such as reaching, bending and lifting, chasing the kids, even sex – easier and more enjoyable. Get ready to see more core training hit your gym in the form of stability ball workouts, Pilates and yoga strength and stretch workouts, and abdominal-specific workouts.

Common Sense Dieting – There has been a big shift away from low carb – high protein “wonder diets”. The vast majority of North Americans know that a healthy body needs carbohydrates in the form of whole grains, fiber, colorful fruits and leafy green vegetables for a complete diet. This shift towards intuitive healthy eating recognizes that 6 healthful small meals a day is a lifestyle and not a diet at all. Better yet, it’s an eating plan that people can adopt for life.

Mind-Body Workouts – Fusion workouts with more spiritual origins (yoga and Pilates) mixed with traditional weight training and cardio elements are huge. With mounting stresses at home and work individuals want a way to get in shape physically and mentally.

Fun Workouts – Today fitness is considered a leisure activity, so it has to be fun or people simply won’t do it. Fun workouts to hit the scene are largely dance-inspired – belly dancing, cardio strip, pole dancing, and salsa dance workouts. So we get our fun and workout too!

Workouts at Home – If you’ve decided to get into shape, do you want to spend a ton of money on a piece of fitness equipment that might be a clothes rack in a month? That’s why working out at home, in limited space with small, economical pieces of equipment – like resistance bands, dumbbells, stability balls and pure body weight exercises (push ups, crunches, body squats, bench dips) is high on our priority lists and light on our pocketbooks.

Atkins and Unprocessed Foods

Atkins and Unprocessed Foods

Keto diet for treatment of epilepsy
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When you first start on the Atkins program, you may be tempted to take advantage of many of the low carbohydrate products on the market today.
There are a wide variety of packaged items that are specifically manufactured to be low-carb. These include low-carb snacks, low-carb baking products and low-carb substitutes (like pasta or bread). While it may be enticing to fill your shopping cart with all of these goodies, it’s best for your diet and for your health to use them sparingly.

One of the key things to remember about the Atkins diet is its focus on raw, unprocessed foods. The center of diet, as shown by the Atkins diet food pyramid, is fresh vegetables and fresh meats. Added into the mix are natural cheeses, a selection of fruits and, eventually, whole unprocessed grains. There aren’t any packaged meats, canned vegetables or instant anything.

There is a reason that the Atkins food pyramid shows these foods in their raw states. There are great health benefits in minimally processed foods. Raw, whole foods retain more vitamins and nutrients than foods that have been through chemical and industrial processing. Manufactured foods are more likely to be tainted with chemical additives that can cause a whole host of problems.

Raw, fresh food ingredients provide the best basis for a healthy diet. Many dieters rely on foods that are technically allowed on the plan, but not good for health. One example is bacon. Many people on the Atkins diet consume lots of bacon. In fact, many use it as a daily part of their protein foods. However, bacon contains high amounts of sodium nitrite, an ingredient that is known to cause cancer. The more bacon they eat, the more they expose themselves to this chemical and many others.

The Atkins pyramid, and the Atkins diet books, recommends unprocessed, unrefined and non-manufactured foods for a reason. If people follow these recommendations, they will lose weight and experience health transformations. By eating fresh and natural foods you’ll be providing your body with the nutrients that you need to have optimum health.

Back to those packaged and processed low-carb foods. Technically, they are part of the low-carb program. They can be used in moderation as substitutes for your favorite carbohydrate heavy foods. In a pinch, low-carb bread and baked goods can help you get over cravings and add variety to your Atkins diet plan. However, one look at the labels of these products shows how chemically processed these items can be.

It is recommended that you use these products sparingly. In some individuals, low-carb packaged items cause carbohydrate cravings. This can make staying on the diet even more difficult. If you find that low-carb processed foods make you want to binge on carb-heavy foods, then its best that you stay away from these products. These products may also have hidden carb counts that will increase your daily carbohydrate level without you realizing it.

If you are experiencing a stall in your weight loss on the Atkins plan, re-evaluate your commitment to unprocessed and unrefined foods. If you’ve been eating too many low-carb processed foods, you may be consuming hidden carbs and eating more than necessary. Try eliminating these products and refocusing your diet on unprocessed and unrefined foods, like those seen on the Atkins diet pyramid. When you go grocery shopping, spend time along the outer rim of the store where the fresh, unprocessed foods are. This will help you avoid the temptation of packaged foods that can lead your diet astray.

You may need to rely on packaged meats, vegetables and fruits from time to time. We lead busy lives and convenience foods are part of life. It’s understandable that you may need to use some canned soup, bacon or canned vegetables in your daily life. However, make an effort to concentrate your dietary efforts on a wide variety of fresh, unprocessed foods. Your health and weight loss efforts will be greatly rewarded.

Stretching your way to Health

Stretching your way to Health

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Yoga , an ancient Indian method of exercise and meditation, is now one of the most popular health enhancement activities practiced by people in different parts of the world. This exercise has a strong appeal among women since the movements and poses focus on flexibility, grace, slow breathing, and relaxation. Due to its enormous popularity, literally thousands of journals, books, magazines, CDs, and other publications that varies on the theme, “woman's book on yoga and health” have been produced over the last few years. From Yoga 101 to Yoga Journals for the 21st Century, health enthusiasts and fitness buffs can't seem to get enough of this unique art form for body motion.

Basically, Yoga involves several concepts, including progressive learning and practice of postures, breathing, concentration, meditation, absorption, restraints, withdrawal of the use of senses. The mastery of these concepts will supposedly lead a Yoga practitioner to so-called spiritual liberation or enlightenment.

There are actually different forms of yoga, from the hard routines to the more mystical styles of Indian exercise. If one is really interested to practice the exercise, there are now many gyms and fitness clubs that offer yoga exercises for beginners.

It is said that by practicing the various postures and movements of Yoga, a person is able to engage in a process of body purification. As a positive result, a yoga practitioner is abe to gradually develop strength and stamina needed for to achieve optimum health. Any volume on a woman's book on yoga and health would include tips on improving flexibility, what food to eat, and other suggestions for daily practice. Yoga is not only a form of exercise. It is also part of Indian philosophy.

A woman's book on yoga and health would also commonly provide information on other regimen, therapy techniques, and even natural remedies for common illnesses. It is said that yoga can be used to relieve tension, headaches, colds and flu symptoms, allergies, and anxiety. The woman's book on yoga and health can be very helpful if you are a woman who seeks to regain confidence and clarity of mind after a traumatic experience or a distressful situation. Some books on yoga even focus on the health benefits of the exercise on pregnant women. Proper breathing exercises also help in the preparation for labor and in controlling pain and post-partum symptoms.

To get a yoga book of good quality, make sure to check if it contains a definition and history of yoga. Any woman's book on yoga and health must also highlight the benefits, potential risks, and requirements to attain the expected results out of the exercise.

Some Great Ideas on Staying Fit

Some Great Ideas on Staying Fit


Physical exercise is something that you need to do on a regular basis. If you’re looking for examples of great fitness exercises to try out, you’ll find them on our site.
A regular exercise program of either running, walking, cycling, swimming, aerobics or any other physical exercise helps to improve the efficiency of the human body in many ways. A healthy exercise regimen can help strengthen the body physically, as well as make you more confident and help you avoid some future illnesses.
Exercise keeps your bones and joints in line and strong, so the benefits aren’t purely superficial. It also acts to strengthen your cardiovascular system, to help keep your heart healthy. A few great fitness exercises used in conjunction with a healthy lifestyle and healthy diet can help you live longer and better.
A general feeling of improved well-being can be found through light exercises, so there is no need to overdo things. Light walking is probably the easiest fitness exercise there is; yet this doesn’t mean it isn’t a great fitness exercise. It helps blow the cobwebs away and can improve the heart, lower blood pressure and improve physique. All of these things help keep you healthy, active and measurably improve your lifestyle.
Great fitness exercises can include the use of weights, a fitness ball, exercise machines or just you and your muscles.
Combining physical exercise with nutritional supplements can vastly improve all of your physical and mental attributes and decrease the possibility of illness and damage, especially related to muscles, bones, blood, and even the heart. Exercising also helps release hormones throughout your body and the adrenalin that physical exertion releases can improve mental health. So you see, great fitness exercises improve your general well-being in addition to your physique.

The Basics Around The Paleo Diet

The Basics Around The Paleo Diet

Maybe you’ve heard of some people “eating like cavemen” and shudder to think what kind of foods they take in. But that’s unfair to immediately conclude that Paleo diet is eating like a crude caveman. First of all, let's know what Paleo diet means? The word paleo comes from the word Paleolithic that was ended for around 10000 ago. It is called Paleo because the foods or let us say lifestyle in this kind of diet are usually found during the Paleolithic era. This is also called as the diet of hunter gatherer, caveman, or the stone-age civilization. The main principles of this diet are based on its name. During this period, people would usually eat foods that are common around them. These foods are fish, nuts, vegetables, fruits like berries and seeds. Scientists today then consider the people during the Paleolithic era strong and healthy; they were deemed fit to cope with the ravages of those times. It enabled them to go around frequently and for long periods. More so, Paleo people were learned to not have diseases such as cancer, heart problems, or obesity. They are fit and full of energy. Do you know the reasons behind that? Of course, that is due to the kind of food they eat and lifestyle they had.
If you are into Paleo diet, the foods that you eat are vegetables particularly the root vegetables except or potatoes or even the sweet potatoes. The diet consist a lot of fruits, almonds, and walnuts as sole food or ingredients in the Paleo dishes. You can also include peanuts as well as cashews on your diet. For some, they go for berries like raspberries, strawberries, and blueberries because of its effectiveness that many people already proved it. While there are foods that you shouldn't eat, foods like parsnips, carrots, rutabagas, or the organ meats such as kidneys and liver must be increased.
If you are a person that is in diet particularly this Paleo diet one, you must not eat pasta, string beans, noodles, bread, snow-peas, dairy products as well as sugar. This is the routine that you should follow when in diet such this. When you wake up during morning, you scramble some eggs then you can fruits together with the yoghurt. You can also add coffee or tea on you meal and have a little amount of milk on it. For your lunch, you can just have with you a vegetable salad with dressing on it. Lastly, for your dinner have a refreshing and mouth-watering grilled fish, steak, or chicken with green vegetables of your choice.
The list of foods given here are all low in carbohydrates but higher in protein since all the carbs that you are going to eat are all from vegetables. Moreover, you must need an animal fat because this would be your main source of your energy. For those who are asking if the Paleo diet is healthy and effective, well, the answer is YES! Why? Paleo diet includes trimming down unnatural foods or the processed foods that are highly cooked. People on this diet would just stop taking in too much carbohydrates and would just rely on fats or proteins to keep them going. If you are committed enough on this kind of diet, time will that your food cravings for salty foods and sweets will just stop.
You should take note first that when you are into kind of diet, don't be too hot in achieving the kind of body fit you want. But one thing is for sure you can have the result that you wish in a matter of time. You just need to follow the Paleo diet program.