Lifting weights to develop muscle and strength is at an all time high in popularity.
The reason? It works!
However, there are some factors you should keep in mind. When using a barbell with weights, you should workout with a partner. When you are lying down on a weight bench pushing hard to get that last repetition and you hit a sticking point, you could be in serious trouble.
When the weights get stuck in this position, even lifting it above your neck, past your head and dropping it to the floor can become an impossible task.
In addition, when cheating to get some extra repetitions in doing a bicep curl using a barbell, for example, you need to swing your body to get momentum to lift the weights. This can cause a strain or result in a pulled muscle.
That doesn't mean you should abandon weights. If you have a training partner, great. If not, consider going to a gym. There are generally plenty of people around who can come to your rescue.
A better alternative for you just might be a set of dumbbells.
Using the example just given, do the bench press with dumbbells. You get a better stretch at the bottom of the repetition and, if you do get stuck and can't get that last repetition in, drop them to your side and allow them to hit the floor.
When doing that bicep curl, do one arm at a time. When you have done all the repetitions you can do correctly, use your free hand to apply enough pressure to help do another repetition, and then slowly lower the dumbbell. Do a couple more if you like.
This will definitely pump your arms like nothing you've done before, and is much safer than using a barbell. You also get a full range of motion, getting a full stretch and giving your muscles a more beneficial workout.
If you want more of a challenge, use dumbbells on an exercise ball. The ball creates instability which causes your body's core muscles to work hard to keep you on the ball. If you do lose balance, it is much easier to toss aside the dumbbells than it is to toss aside the barbell.
There are numerous exercises you can do using dumbbells and you can do them at home; with or without a training partner.
Dumbbells are not very expensive and may just be one of the best pieces of exercise equipment you own.
Thursday, September 14, 2006
Power Walk Yourself to Health & Fitness
Do you have a spring in your step? Does life feel so good that you cannot wait to get out of bed in the morning?
With the sedentary lifestyle so many of us lead nowadays, the chances of feeling like this are a little on the minus side. Hours of sitting at computers, driving to work and then watching TV at home, all lead to being overweight, having posture-related aches and pains and a general feeling of sluggishness.
These physical symptoms lead to mental sluggishness too. So we are trapped in this cycle of lethargy, draining us of our vital energy.
In order to lignite that vital spark, we need to break this cycle and the way to do it is...exercise. Exercise should not an optional extra that we fit into our lives when we feel like it, it needs to be an essential part.
Body and spirit are inextricably linked, so to achieve a healthy mind, you must firstly have a healthy body.
In order to make exercise an ingredient of our everyday lives, something that we will stick at, it needs to be fun. It needs to be enjoyable, challenging, motivational, have variety, achieve the desired results and suit your body and lifestyle.
One of the most natural forms of exercise is walking. Walking is an aerobic exercise that will not only increase your cardiovascular strength, but improve your posture as well.
Whereas any form of walking is beneficial, the most powerful is...Power Walking.
There are numerous benefits to be gained from power walking and some of them are:
Cardiovascular fitness is improved and thus the risk of coronary disease and strokes is reduced.
Mental well-being is improved resulting in a reduction in anxiety, stress and tension.
Muscles are toned and strengthened.
Helps to reduce body fat and manage your body weight.
Boosts energy and improves your self esteem.
The above are just a few of the physical and mental benefits to be gained from power walking. One benefit that deserves special mention and is often overlooked, is that if you walk with friends, it is socially enjoyable. This ensures that your power walking exercise is fun and not an activity that has to be endured.
Power walking is a low cost form of exercise. No special clothes or equipment are necessary to be able to participate.
However, there is one item that I would strongly recommend and that is a good pair of walking shoes. Each time your foot hits the ground, it is subjected to two and a quarter times your body weight, so the purchase of walking shoes is a wise investment.
So, muster your friends, grab your walking shoes and power walk yourself to new levels of physical and mental well-being.
With the sedentary lifestyle so many of us lead nowadays, the chances of feeling like this are a little on the minus side. Hours of sitting at computers, driving to work and then watching TV at home, all lead to being overweight, having posture-related aches and pains and a general feeling of sluggishness.
These physical symptoms lead to mental sluggishness too. So we are trapped in this cycle of lethargy, draining us of our vital energy.
In order to lignite that vital spark, we need to break this cycle and the way to do it is...exercise. Exercise should not an optional extra that we fit into our lives when we feel like it, it needs to be an essential part.
Body and spirit are inextricably linked, so to achieve a healthy mind, you must firstly have a healthy body.
In order to make exercise an ingredient of our everyday lives, something that we will stick at, it needs to be fun. It needs to be enjoyable, challenging, motivational, have variety, achieve the desired results and suit your body and lifestyle.
One of the most natural forms of exercise is walking. Walking is an aerobic exercise that will not only increase your cardiovascular strength, but improve your posture as well.
Whereas any form of walking is beneficial, the most powerful is...Power Walking.
There are numerous benefits to be gained from power walking and some of them are:
Cardiovascular fitness is improved and thus the risk of coronary disease and strokes is reduced.
Mental well-being is improved resulting in a reduction in anxiety, stress and tension.
Muscles are toned and strengthened.
Helps to reduce body fat and manage your body weight.
Boosts energy and improves your self esteem.
The above are just a few of the physical and mental benefits to be gained from power walking. One benefit that deserves special mention and is often overlooked, is that if you walk with friends, it is socially enjoyable. This ensures that your power walking exercise is fun and not an activity that has to be endured.
Power walking is a low cost form of exercise. No special clothes or equipment are necessary to be able to participate.
However, there is one item that I would strongly recommend and that is a good pair of walking shoes. Each time your foot hits the ground, it is subjected to two and a quarter times your body weight, so the purchase of walking shoes is a wise investment.
So, muster your friends, grab your walking shoes and power walk yourself to new levels of physical and mental well-being.
Wednesday, September 13, 2006
7 Safety Tips for Joggers
Jogging is a popular form of exercise during the warmer months of the year. However, the news often runs stories about joggers being mugged, assaulted, or worse. Here are some precautions you can take to prevent you from becoming another statistic :
1. Take or Tell a Friend
A group of 2-3 people increases the likelihood of identification, so thugs prefer victims who are alone. If you own a dog, take him along for your run. He'll enjoy the exercise, and it's one more complication for any attacker. If you aren't able to go jogging with anyone else, at least tell someone (preferably someone who lives with you) when you are leaving, what route you are taking and when you expect to return.
2. Travel Light
To make yourself a less-profitable target, leave your wallet, cellular phone, watch, jewelry, and even your wedding ring at home. Likewise, if you do like to jog to music, don't carry a super-expensive radio or media player with you. If you aren't carrying anything of value, thieves will have one less reason to accost you.
3. Use Different Routes
Don't jog the exact same route, especially if you jog around the same time every day. Many criminals prefer to plot an assault in advance, and if they know they can expect to see you on a specific street at a specific time each day, it will be much easier for them to plan an attack.
4. Stay Out In the Open
Wooded areas or urban settings with a lot of dumpsters, mailboxes, alleys, and other obstructions are the perfect hiding places for all kinds of thieves and muggers. When you're in an open space you can see everyone around you and have time to react appropriately if someone is approaching you in a suspicious manner.
5. Stay in Well-Lit, Busy Areas
If your schedule only permits you to jog after sunset, be sure to stick to streets with streetlamps. In addition, streets with lots of traffic, automobile or human, increase the chance of a criminal being identified or apprehended and are often avoided.
6. Jog against Traffic
Whether on the side of the road or a sidewalk, you should be running so that you are facing the cars coming up the street. This will allow you to assess any car approaching you for potential danger.
7. Pay Attention to Your Surroundings
Scan every approaching person or vehicle with your eyes, being on the lookout for any suspicious behavior. Listen for cars slowing down or accelerating for no discernable reason. It's better not to wear headphones at all, but if you do, keep the volume low enough to hear what's going on around you.
As you can see, just taking few simple precautions beforehand can make a big difference as to whether or not a criminal chooses you as a target for his crime.
1. Take or Tell a Friend
A group of 2-3 people increases the likelihood of identification, so thugs prefer victims who are alone. If you own a dog, take him along for your run. He'll enjoy the exercise, and it's one more complication for any attacker. If you aren't able to go jogging with anyone else, at least tell someone (preferably someone who lives with you) when you are leaving, what route you are taking and when you expect to return.
2. Travel Light
To make yourself a less-profitable target, leave your wallet, cellular phone, watch, jewelry, and even your wedding ring at home. Likewise, if you do like to jog to music, don't carry a super-expensive radio or media player with you. If you aren't carrying anything of value, thieves will have one less reason to accost you.
3. Use Different Routes
Don't jog the exact same route, especially if you jog around the same time every day. Many criminals prefer to plot an assault in advance, and if they know they can expect to see you on a specific street at a specific time each day, it will be much easier for them to plan an attack.
4. Stay Out In the Open
Wooded areas or urban settings with a lot of dumpsters, mailboxes, alleys, and other obstructions are the perfect hiding places for all kinds of thieves and muggers. When you're in an open space you can see everyone around you and have time to react appropriately if someone is approaching you in a suspicious manner.
5. Stay in Well-Lit, Busy Areas
If your schedule only permits you to jog after sunset, be sure to stick to streets with streetlamps. In addition, streets with lots of traffic, automobile or human, increase the chance of a criminal being identified or apprehended and are often avoided.
6. Jog against Traffic
Whether on the side of the road or a sidewalk, you should be running so that you are facing the cars coming up the street. This will allow you to assess any car approaching you for potential danger.
7. Pay Attention to Your Surroundings
Scan every approaching person or vehicle with your eyes, being on the lookout for any suspicious behavior. Listen for cars slowing down or accelerating for no discernable reason. It's better not to wear headphones at all, but if you do, keep the volume low enough to hear what's going on around you.
As you can see, just taking few simple precautions beforehand can make a big difference as to whether or not a criminal chooses you as a target for his crime.
Preventing Cancer with Diet, Exercise and Weight Management
About one third of all cancer deaths are related to diet. According to the American Institute for Cancer Research (AICR) dietary choices, together with exercise and a healthy weight, could prevent 3 to 4 million cancer cases worldwide each year. The top 3 causes of cancer are genetics, diet and environment. If individuals work to minimize the factors linked with the risks, as high as 60-70 percent of cancers can be prevented.
Following a Plant Based Diet
The best type of diet to prevent cancer is one that is based mostly on a variety of plant foods. Scientific evidence shows that vegetables and fruits protect against many different types of cancer. The American Cancer Society (ACS) recommends 5 to 10 fruits and vegetables a day, which can reduce incidences of cancer by as much as 40 percent.
Diets that focus on vegetables, fruits, grains and legumes (dried beans and peas) fight cancer in several ways. The vitamins, minerals, fiber, phytochemicals and other beneficial substances that are found in these foods are associated with lowering the risk of cancer. Phytochemicals are a natural substance found in vegetables and fruit that can interfere with cancer cell development. A plant-based diet is proven to protect against cancers of the colon, rectum, stomach, lung, mouth, pharynx, and esophagus. Increased intake of fruits and vegetables has also been shown to lower rates of cancer of the breast, bladder, pancreas and larynx.
Research suggests that lycopene, found in tomatoes and tomato-based products, can reduce the risk of prostate cancer and cancers of the lung, bladder, cervix and skin. Spinach, avocado and other yellow or leafy green vegetables contain lutein, which can reduce the risk of eye problems like cataracts and macular degeneration. When lutein is combined with lycopene it has additional preventive effects on prostate cancer cell growth.
Leafy green vegetables and citrus fruits should be eaten year round, not just when they are in season, for the greatest benefit. Eating a variety of these fruits and vegetables increase the cancer fighting benefit.
A high fiber diet helps move waste out of the body more quickly and can prevent colon and rectal cancers. A diet comprised largely of red meat slows waste elimination and increases the incidence of colorectal cancer.
Maintain a Healthy Weight and Be Physically Active
A diet rich in plant-based foods is generally lower in calories and may promote weight management. Obesity is linked to breast, colon, gall bladder and uterine cancers. The AICR recommends that adults avoid being underweight or overweight and limit weight gain to less than 11 pounds over medically appropriate weight.
Finding low fat alternatives to favorite foods and cutting back on portion sizes are 2 ways to begin eating healthier. Also, incorporating poultry and seafood into the diet and choosing lean cuts of meat helps in this effort. Switch to low fat and fat free versions of high fat products like mayonnaise, margarine, sour cream and cheese. Avoid fried foods and meats that contain nitrates such as cured lunch meats, smoked fish and bacon. Substitute fruits for fatty desserts. Reduce sodium intake by cutting back on salted foods and use of cooking and table salt. Try using herbs and spices to season foods instead.
Physical activity at any age can reduce the risk of being overweight. People who are sedentary at work can reach the recommended level of physical activity by incorporating an hour of vigorous activity and an hour of brisk walking into their week. This can be broken into smaller increments if a full hour time block isn't possible. The best way to incorporate physical activity into a daily routine is to choose activities one enjoys and schedule those activities as an appointment to be kept. (Before beginning any exercise program be sure to discuss it with a health care provider.)
If you have a genetic history of cancer, you may want to follow the suggestions given in this article to reduce your risks. By changing your diet to a mainly plant based diet, becoming physically active on a regular basis and managing your weight you may reduce your risk of cancer by as much as 40 percent.
Following a Plant Based Diet
The best type of diet to prevent cancer is one that is based mostly on a variety of plant foods. Scientific evidence shows that vegetables and fruits protect against many different types of cancer. The American Cancer Society (ACS) recommends 5 to 10 fruits and vegetables a day, which can reduce incidences of cancer by as much as 40 percent.
Diets that focus on vegetables, fruits, grains and legumes (dried beans and peas) fight cancer in several ways. The vitamins, minerals, fiber, phytochemicals and other beneficial substances that are found in these foods are associated with lowering the risk of cancer. Phytochemicals are a natural substance found in vegetables and fruit that can interfere with cancer cell development. A plant-based diet is proven to protect against cancers of the colon, rectum, stomach, lung, mouth, pharynx, and esophagus. Increased intake of fruits and vegetables has also been shown to lower rates of cancer of the breast, bladder, pancreas and larynx.
Research suggests that lycopene, found in tomatoes and tomato-based products, can reduce the risk of prostate cancer and cancers of the lung, bladder, cervix and skin. Spinach, avocado and other yellow or leafy green vegetables contain lutein, which can reduce the risk of eye problems like cataracts and macular degeneration. When lutein is combined with lycopene it has additional preventive effects on prostate cancer cell growth.
Leafy green vegetables and citrus fruits should be eaten year round, not just when they are in season, for the greatest benefit. Eating a variety of these fruits and vegetables increase the cancer fighting benefit.
A high fiber diet helps move waste out of the body more quickly and can prevent colon and rectal cancers. A diet comprised largely of red meat slows waste elimination and increases the incidence of colorectal cancer.
Maintain a Healthy Weight and Be Physically Active
A diet rich in plant-based foods is generally lower in calories and may promote weight management. Obesity is linked to breast, colon, gall bladder and uterine cancers. The AICR recommends that adults avoid being underweight or overweight and limit weight gain to less than 11 pounds over medically appropriate weight.
Finding low fat alternatives to favorite foods and cutting back on portion sizes are 2 ways to begin eating healthier. Also, incorporating poultry and seafood into the diet and choosing lean cuts of meat helps in this effort. Switch to low fat and fat free versions of high fat products like mayonnaise, margarine, sour cream and cheese. Avoid fried foods and meats that contain nitrates such as cured lunch meats, smoked fish and bacon. Substitute fruits for fatty desserts. Reduce sodium intake by cutting back on salted foods and use of cooking and table salt. Try using herbs and spices to season foods instead.
Physical activity at any age can reduce the risk of being overweight. People who are sedentary at work can reach the recommended level of physical activity by incorporating an hour of vigorous activity and an hour of brisk walking into their week. This can be broken into smaller increments if a full hour time block isn't possible. The best way to incorporate physical activity into a daily routine is to choose activities one enjoys and schedule those activities as an appointment to be kept. (Before beginning any exercise program be sure to discuss it with a health care provider.)
If you have a genetic history of cancer, you may want to follow the suggestions given in this article to reduce your risks. By changing your diet to a mainly plant based diet, becoming physically active on a regular basis and managing your weight you may reduce your risk of cancer by as much as 40 percent.
Monday, September 11, 2006
Get Motivated to Exercise !
Why exercise ? Most of us do it because we want to reap the benefits that tag along such as weight management, muscle tone, fat-loss, strength gain, etc. Nothing compares to exercise and everyone should be doing it. This is where a motive must come in. It may be health related or it may include a big event such as a wedding, reunion, or even a friendly competition. Whatever your motive is, think about it long and hard, and think about the feeling you will have once you achieve whatever it is you want to accomplish.
Set Goals
It is hard to hit a goal when you do not know where the target is! That is why goal setting is crucial in achieving victory. You want to set short term and long term goals. Setting a long term goal by itself is not smart. This is like driving to a foreign destination with no map or guidelines to help you along the way. Try setting a short term goal to be reached every three to six weeks. By doing so, you are allowing necessary adjustments to be made if needed. This will keep you on the track to success. The long term goal is your motive that you have already visualized, it is your climax, it is not however the end. Once you have achieved it you will re-evaluate and set new goals.
How Do We Get There ?
Which way is fast and most efficient ? This is the most important question we ask ourselves in the beginning, however this question should be asked each time a short term goal is reached to prepare for the next. We all have different goals, physical capabilities and lifestyles. There is no "one size fits all" workout program!
Once we manage to begin an exercise program, we must then keep in mind that our bodies will adapt to that program within four to six weeks time. When this happens our bodies will then become stagnant in producing results. It is extremely important that we cover many avenues in fitness so that hitting plateaus can be prevented. This includes changing the number of sets, repetitions, the amount of intensity (resistance), the amount of rest time among sets and workouts. Changing the types of exercises performed must also be done over time.
This is not only the most productive way of exercising but, it also helps to keep things fresh so that boredom is not a problem. Remember, workout time is supposed to be fun, which can make reaching goals very exciting!
Set Goals
It is hard to hit a goal when you do not know where the target is! That is why goal setting is crucial in achieving victory. You want to set short term and long term goals. Setting a long term goal by itself is not smart. This is like driving to a foreign destination with no map or guidelines to help you along the way. Try setting a short term goal to be reached every three to six weeks. By doing so, you are allowing necessary adjustments to be made if needed. This will keep you on the track to success. The long term goal is your motive that you have already visualized, it is your climax, it is not however the end. Once you have achieved it you will re-evaluate and set new goals.
How Do We Get There ?
Which way is fast and most efficient ? This is the most important question we ask ourselves in the beginning, however this question should be asked each time a short term goal is reached to prepare for the next. We all have different goals, physical capabilities and lifestyles. There is no "one size fits all" workout program!
Once we manage to begin an exercise program, we must then keep in mind that our bodies will adapt to that program within four to six weeks time. When this happens our bodies will then become stagnant in producing results. It is extremely important that we cover many avenues in fitness so that hitting plateaus can be prevented. This includes changing the number of sets, repetitions, the amount of intensity (resistance), the amount of rest time among sets and workouts. Changing the types of exercises performed must also be done over time.
This is not only the most productive way of exercising but, it also helps to keep things fresh so that boredom is not a problem. Remember, workout time is supposed to be fun, which can make reaching goals very exciting!
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