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Check out my montly training and health tips: http://www.getawesomefreestuff.com/ Benefits of being fit:
Exercise not only burns calories and strengthens muscles, it also improves the quality of your life and makes you feel better. People who exercise on a regular basis tend to have more energy, a more positive attitude, and greater confidence. Exercise benefits also include: Decreased risk for osteoporosis and osteoarthritis · Weight bearing exercise will increase bone mineral density, which is especially important for post-menopausal women. Increased bone density reduces the chances of bone fractures and bone degeneration. · Evidence exists to support the notion that resistance training, in conjunction with hormone therapy and proper diet may reverse some bone loss associated with osteoporosis. · Exercise has been shown to reduce joint pain and inflammation. · Osteoarthritis is a breakdown of cartilage resulting in pain, tenderness and swelling. Decreased risk of developing type II diabetes · As the number of diabetics continues to rise (especially type II associated with obesity), research demonstrates that both cardiovascular exercise and resistance training lowers resting insulin levels and increases insulin sensitivity, thereby improving blood sugar control. · Onset is gradual, usually between ages 35-40 and closely linked to a sedentary lifestyle (including obesity). Decreased risk of cancer · Regular aerobic exercise is believed to increase levels of anti-inflammatory hormones and other anti-inflammatory substances, all of which may help to blunt the formation of cancerous tumors. Decreased risk of cardiovascular disease (CVD) and improved blood lipid-lipoprotein profiles · CVD is the leading cause of death in the U.S. Studies demonstrate that regular exercise can reduce your risk for CVD by 50% and your risk for high blood pressure (hypertension) by 30%. · Regular exercise (cardiovascular activities and resistance training) lowers total lipid levels and improves the ratio of HDL (good) to LDL (bad) cholesterol, thus lowering your risk for heart disease. Improved resting metabolism · Muscle tissue loss attributed to the aging process or inactivity can lead to significant reductions in resting metabolism. A 1-pound increase in lean mass can increase your resting metabolism by 10-15 calories per day. Reduced risk of obesity · Exercise burns additional calories and lowers the amount of excessive fat on the body. Obesity is considered a chronic disease due to the multiple health risks associated with it. · Resistance training burns additional calories and lowers the amount of excessive fat on the body. · Obesity significantly affects the · All individuals, regardless of age or gender can effectively manage their body weights through a program of consistent exercise and sensible eating. Improved physical functioning · Adaptations from both aerobic and resistance training enable one to perform tasks with less physiological strain. These improvements include enhanced strength, endurance, balance, and flexibility, all-important factors as we age. Improved flexibility · Optimal musculoskeletal function requires the maintenance of adequate range of motion at all joints. This is of particular importance to the hamstrings region, where lack of flexibility can contribute to poor posture and an increased risk of chronic low-back pain. Improved psychological and emotional state · Improved self-esteem, self-efficacy and self-confidence. · Reduced levels of depression, anxiety and stress. Improved mental and work performance · Regular exercise has been linked to reduced absenteeism, sick leave, disability, and worker's compensation. · Greater levels of fitness has been associated with improved work efficiency and decision-making ability. · Exercise has been linked to reduced mental errors in tasks requiring concentration and short-term memory. Most of us can attest to a life of bountiful exercise during our formative years or throughout college. The question remains as to what happens when we stop exercising? Aside from the obvious gain in body weight that coincides with the typical period of rapid fat gain (between ages 25-44), are there any other changes that occur with detraining or the cessation of regular exercise? In general, detraining results in deterioration in the functioning of all the major physiological systems of the body; namely the cardiovascular, musculoskeletal, and respiratory systems. A simple maintenance-type program 2-3 times per week can reverse the negative effects of being sedentary. Fitting exercise and physical activity into your week can be relatively easy. The key is to maximize gains without pain or injury. Here are some simple tips to follow: Spend 5 minutes warming up · Use low intensity rhythmic exercises that include a good range of movement, such as walking, cycling or jogging. Allow yourself 10-15 minutes for stretching · A program targeting the major muscle groups will improve performance and minimize both pain and injury. · Greatest gains in flexibility can be attained by stretching after your workout when muscles have had plenty of time to warm up. Strive to complete a minimum of 15-20 minutes of aerobic conditioning · Select a continuous aerobic activity that places an increased demand upon your heart, lungs and muscles of the arms or legs. Include 10-15 minutes of strength training · Exercises that emphasize the major muscle groups include calisthenics, push-ups, crunches and weight lifting. Set aside 5-10 minutes for a cool down and additional stretching · Perform low-intensity exercises similar to the warm-up phase with emphasis on deep breathing. · Use slow, controlled stretches targeting all major muscle groups, holding each stretch for 15-30 seconds. | |||
YellowBrix Top Health | |||
Ab Workouts: When To Avoid By Eston Dunn, MS, BSE, BFA, AFAA, ACE, ACSM | |||
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What's more, a lot of bending exercise first thing in the morning puts stress on the discs in your back. Why? You’re taller when you wake up in the morning than when you go to bed at night. That's because the discs in your back are hydrophilic (pronounced high-dro-fill-ick). In other words, they suck up water while you sleep. First thing in the morning, these discs are like a balloon full of water. And, if you do a lot of bending (like sit-ups or touching your toes), there's a lot of stress on those discs. In fact, the stresses are three times higher than when you perform the same exercise two or three hours later. That's one reason why putting on your socks in the morning feels a lot harder than taking them off at night. "Researchers have documented the increased annulus stresses after a bout of bed rest," says Professor Stuart McGill, an expert in spine function and injury prevention and rehabilitation at the University of Waterloo in Canada. "Yet many athletes and laypeople alike get up in the morning and perform spine stretches, sit-ups, and so on. This is the most dangerous time of day to undertake such activities." Some evidence for this comes from research published in the journal Spine. The study shows that controlling lumbar flexion in the morning is an effective way to reduce back pain. A group of 85 subjects with persistent or recurring lower back pain was assigned to one of two groups. One group was told to restrict the amount of bending they did in the early morning. The control group received a "fake" treatment consisting of six exercises shown to be ineffective in reducing lower back pain. After six months, back pain was reduced in the group told to restrict bending activities in the early morning. A follow-up study shows that participants who continued to restrict bending activities in the early morning enjoyed a further reduction in back pain. The bottom line is that doing your ab workouts -- or any type of exercise that involves a lot of bending -- is one of the worst things you can do for your back first thing in the morning. | |||
Finding or making time to exercise is the first step toward improving your health, but it's not the only step. Workouts can be challenging, and mistakes in the gym are common. At times, these mistakes can cause mild strains or more significant injuries. The American Council on Exercise shares the following mistakes commonly made in the gym and offers tips to help individuals stay safe during their workouts. 1. The all-or-nothing approach Not having a full hour to exercise is no reason to skip your workout. Research shows that even 10 minutes of exercise can provide important health benefits. 2. Unbalanced strength-training programs Most people tend to focus on certain muscles, such as the abdominals or biceps, because they have a greater impact on appearance or it is where they feel strongest. But to achieve a strong, balanced body, you have to train all the major muscle groups. 3. Bad form The surest way to get injured in a gym is to use bad form. For example, allowing the knee to extend beyond the toes during a lunge or squat can put undue stress on the knee, and using momentum to lift heavy weights or not exercising through a full range of motion will produce less-than-optimal results. 4. Not progressing wisely Exercising too much, too hard or too often is a common mistake made by many fitness enthusiasts. Rest and gradual progression are important components of a safe and effective exercise program. 5. Not enough variety Too many people find a routine or physical activity they like -- and then never change it. Unchanging workouts can lead to boredom, plateaus and, worse case, can lead to injury or burnout. 6. Not adjusting machines to one's body size Most exercise equipment is designed to accommodate a wide range of body types and sizes. But it's up to you to adjust each machine to your body's unique needs. Using improperly adjusted machines will lead to less-than-optimal results and increase your risk of injury. 7. Focusing on anything but your workout The importance of being "mindful" of the task at hand cannot be overstated. Reading or watching TV can adversely affect the quality of your workout because the distraction can literally slow you down. 8. Not properly cooling down after your workout Too many people wrap up their workouts and head straight to the showers. Instead, take a few minutes to lower your heart rate and stretch your muscles. This not only improves flexibility, but also helps prepare the body for your next workout. 9. Poor gym etiquette This can range from simply being rude -- lingering on machines long after you are done, or chatting loudly on your cell phone -- to poor hygiene and not wiping your sweat from machines once you're finished. Always be considerate of other exercisers. 10. Not setting realistic goals Unrealistic and vaguely stated goals are among the leading causes of exercise dropout. The key is to establish a training goal that is specific and appropriate for your fitness and skill levels -- something a bit challenging but not overly difficult. The American Council on Exercise (ACE), America's Authority on Fitness, is a nonprofit organization dedicated to promoting the benefits of physical activity and protecting consumers against unsafe and ineffective fitness products and instruction. This article was prepared by Cardiovascular Business Week editors from staff and other reports. Copyright 2004, Cardiovascular Business Week via IncRx.com. |
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