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BMI & Daily Needs Calculator
October 30, 2008
This calculator estimates the number of Calories that you burn during exercise and daily living. The report generated by this calculator also includes information about your Body Mass Index (BMI), and lists your recommended daily intakes for individual nutrients. Go to the below site for the calculator.
http://www.nutritiondata.com/tools/calories-burned
Posted in: Nutrition Facts | | Comments (0)
Stretch Images
October 28, 2008
Posted in: Stretch! | | Comments (0)
Outdoor Cardio Circuit
Outdoor Circuit Workout
If you’re looking to spice up your outdoor walking or running workouts, this Outdoor Circuit Workout will take you through some tough intervals that will make your heart rate soar. By mixing up the moves and changing the intensity throughout the workout, you’ll keep your body challenged and your mind interested.
| Time |
Activity |
|||
| 5 minutes |
Warm up – Brisk walking |
|
||
| 2 minutes |
Walk or jog |
|||
| 1 minute |
Walking Lunges |
|||
| 1 minute | ||||
| 1 minute |
Walk or jog |
Sprints |
||
| 1 minute | ||||
| 3 minutes |
Walk or Jog |
|||
| 1 minute |
Tree Pushups |
|||
| 1 minute |
Scissor Jumps |
|||
| 1 minute |
Speed walk or Run |
|||
| 3 minutes |
Walk or Jog |
|||
| 1 minute |
Long Jumps |
|||
| 1 minute |
Speed walk or Run |
|||
| 1 minute |
High Jogs |
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| 1 minute |
Low Jogs |
|||
| 3 minutes |
Walk or Jog |
|||
| 3 minutes |
Cool down with an easy walk |
|||
|
Stretch |
||||
|
Speed walk or Run |
Instructions and Form Tips:
-
Complete one circuit for a 30 minute workout or complete the circuit twice for a 60 minute workout
-
Skip any moves that hurt, leave you dizzy or put you at any kind of safety risk.
-
Don’t be afraid to look silly out there but, if you do, find a park or trail where there’s less eyes watching.
-
This workout can also be done indoors…be creative!
Posted in: Strength Train/Work-outs | | Comments (0)
Essential Vitamins
~~ Vitamin Chart~~
Use these charts to find the nutrient contents of your favorite fruits, nuts and vegetables.
Minerals | Vitamins | Fruits | Vegetables | Nuts & Seeds
Vitamins are organic food substances found only in living things, i.e. plants and animals. They are essential for our bodies to function properly, for growth, energy and for our general well-being. With very few exceptions the human body cannot manufacture or synthesize vitamins. They must be supplied in our diet or in man-made dietary supplements. Some people believe that vitamins can replace food, but that is incorrect. In fact, vitamins cannot be assimilated without also ingesting food. That is why it is best to take them with a meal. Synthetic vitamin supplements can be of varying quality, so it is a good idea to get your supplements from a reliable source.
Note that I have listed only those foods which contain the listed vitamins in significant quantities. The are listed in descending order by nutrient quantity. For more detailed information, please visit the United States Department of Agriculture (USDA) Food & Nutrition Center.
Nutrient -
Daily Amount Needed
Information
Fruit Sources
Vegetable
Sources
Nut
Sources
10,000 IU/day (plant-derived) for adult males.
8,000 for adult females – 12,000 if lactating.
4,000 for children ages 1-3
5,000 for children ages 4-6
7,000 for children ages 7-10
Vitamin A helps cell reproduction. It also stimulates immunity and is needed for formation of some hormones. Vitamin A helps vision and promotes bone growth, tooth development, and helps maintain healthy skin, hair, and mucous membranes. It has been shown to be an effective preventive against measles.
Deficiency can cause night blindness, dry skin, poor bone growth, and weak tooth enamel.
Alpha-carotene, beta-carotene and retinol are all versions of Vitamin A.
Most fruits contain vitamin A, but the following fruits have a significant amount:
Tomatoes
Cantaloupes
Watermelon
Peaches
Kiwi
Oranges
Blackberries
Sweet potato
Kale
Carrots
Spinach
Avocado
Broccoli
Peas
Asparagus
Squash – summer
Green Pepper
Pistachios
Chestnuts
Pumpkin Seeds
Pecans
Pine Nuts/Pignolias
Sunflower Seeds
Almonds
Filberts/Hazelnuts
1.2 mg for adult males and 1.1 mg for women – 1.5 mg if lactating.
Children need .6 to .9 mg of B1/thiamine per day.
Vitamin B1/thiamine is important in the production of energy. It helps the body cells convert carbohydrates into energy. It is also essential for the functioning of the heart, muscles, and nervous system. Not getting enough thiamine can leave one fatigued and weak.
Note: Most fruits and vegetables are not a significant source of thiamine.
Watermelon
Peas
Avocado
No nuts contain a significant amount of vitamin B1.
1.3 mg for adult males and 1.1 mg for women – 1.5 mg if pregnant/lactating.
Children need .6 to .9 mg of B2/riboflavin per day.
Vitamin B2 or riboflavin is important for body growth, reproduction and red cell production. It also helps in releasing energy from carbohydrates.
Note: Most fruits and vegetables are not a significant source of riboflavin.
Kiwi
Avocado
No nuts contain a significant amount of vitamin B2.
16 mg for adult males and 14 mg for women – 17-18 mg if pregnant/lactating.
Children need 9 – 16 mg of niacin per day.
Niacin assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy.
Peaches
Tomatoes
Kiwi
Bananas
Cantaloupe
Watermelon
Avocado
Peas
Potatoes
Mushrooms
Squash – winter
Corn
Artichoke
Asparagus
Squash – summer
Lima Beans
Sweet potato
Kale
Broccoli
Carrots
Green Pepper
Nuts:
Peanuts
Pine Nuts/Pignolias
Chestnuts
Almonds
5 mg for adults and 6 – 7 mg for women who are pregnant or lactating.
Children need 2 – 4 mg of niacin per day.
Pantothenic acid is essential for the metabolism of food as well as in the formation of hormones and (good) cholesterol.
Oranges
Bananas
Avocado
Sweet potato
Potatoes
Corn
Lima Beans
Squash – winter
Artichoke
Mushrooms
Broccoli
Cauliflower
Carrots
No nuts contain a significant amount of vitamin B5.
1.3 to 1.7 mg for adults – 2 mg for women who are pregnant or lactating.
Children need between .6 to 1.3 mg.
B6 plays a role in the creation of antibodies in the immune system. It helps maintain normal nerve function and acts in the formation of red blood cells. It is also required for the chemical reactions of proteins. The higher the protein intake, the more need there is for vitamin B6. Too little B6 in the diet can cause dizziness, nausea, confusion, irritability and convulsions.
Bananas
Watermelon
Avocado
Peas
Potatoes
Carrots
No nuts contain a significant amount of vitamin B6.
At least 400 mcgs for most adults – pregnant women 600 mcgs and breastfeeding women should get at least 500 mcgs.
Children need between 150 to 300 mcg per day.
Folate and folic acid are both forms of B9. Folate occurs naturally in fresh foods, whereas folic acid is the synthetic form found in supplements. Your body needs folate to produce red blood cells, as well as components of the nervous system. It helps in the formation and creation of DNA and maintaining normal brain function, and is a critical part of spinal fluid. It has also been proven to reduce the risk for an NTD-affected (neural tube defect) pregnancy by 50 to 70 percent. Folic acid is vital for proper cell growth and development of the embryo. That is why it is important for a woman to have enough folate/folic acid in her body both before and during pregnancy.
Kiwi
Blackberries
Tomatoes
Orange
Strawberry
Bananas
Cantaloupe
Lima Beans
Asparagus
Avocado
Peas
Artichoke
Spinach
Squash – winter
Broccoli
Squash – summer
Corn
Sweet potato
Kale
Potatoes
Carrots
Onions
Green Pepper
Nuts/Seeds:
Peanuts
Sunflower Seeds
Chestnuts
Walnuts
Pine Nuts/Pignolias
Filberts/Hazelnuts
Pistachios
Almonds
Cashews
Brazil Nuts
Pecans
Macadamias
Pumpkin Seeds
2.4 mcg for adults and 2.6 – 2.8 mcg for women who are pregnant or lactating.
Children need .9 – 2.4 mcg per day.
Like the other B vitamins, vitamin B12 is important for metabolism. It helps in the formation of red blood cells and in the maintenance of the central nervous system.
Vitamin B12 is the one vitamin that is available only from fish, poultry, meat or dairy sources in food.
None
None
No nuts contain a significant amount of vitamin B12.
60 mg for adults – 70 mg for women who are pregnant and 95 for those lactating.
Children need between 45 and 50 mg
Vitamin C is one of the most important of all vitamins. It plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. Antioxidants act to protect your cells against the effects of free radicals, which are potentially damaging by-products of the body’s metabolism. Free radicals can cause cell damage that may contribute to the development of cardiovascular disease and cancer. Vitamin C has also been found by scientists to be an effective antiviral agent.
Kiwi
Strawberry
Orange
Blackberries
Cantaloupe
Watermelon
Tomatoes
Lime
Peach
Bananas
Apples
Lemon
Grapes
Artichoke
Asparagus
Avocado
Broccoli
Carrots
Cauliflower
Corn
Cucumber
Green Pepper
Kale
Lima Beans
Mushrooms
Onions
Peas
Potatoes
Spinach
Squash – summer
Squash – winter
Sweet potato
No nuts contain a significant amount of vitamin C.
5 mg for most adults. Between 50 – 70 yrs 10 mg, and after 70 15 mg.
Children need about 5 mg/day.
Vitamin D is known as the “sunshine vitamin” since it is manufactured by the body after being exposed to sunshine. Ten to fifteen minutes of good sunshine three times weekly is adequate to produce the body’s requirement of vitamin D. This means that we don’t need to obtain vitamin D from our diet unless we get very little sunlight – usually not a problem for children.
Vitamin D is vital to the human body as it promotes absorption of calcium and magnesium, which are essential for the normal development of healthy teeth and bones. It also helps maintain adequate levels of calcium and phosphorus in the blood.
None
Mushrooms
No nuts contain a significant amount of vitamin D.
30 IU for most adults. Children need between 6-11 mg/day. (1 IU is equal to approximately .75 mg)
Note: some researchers and medical experts believe that with all of the positive studies using higher doses of vitamin E, this daily recommended intake is not high enough.
Like vitamin C, vitamin E plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. It is important in the formation of red blood cells and the use of vitamin K. Many women also use it to help minimize the appearance of wrinkles, and mothers use it to help heal minor wounds without scarring, as it is valued for its ability to soothe and heal broken or stressed skin tissue.
Blackberries
Bananas
Apples
Kiwi
None
Nuts:
Almonds
Sunflower Seeds
Pine Nuts/Pignolias
Peanuts
Brazil Nuts
70-80 micrograms/day for adult males, 60-65 micrograms per day for adult females.
Children need about half the amount, depending on age.
Vitamin K is fat soluble and plays a critical role in blood clotting. It regulates blood calcium levels and activates at least 3 proteins involved in bone health.
None
Vitamin K is found in significant quantities in dark green leafy vegetables such as spinach, broccoli, and kale.
Pine Nuts/Pignolias
Cashews
Chestnuts
Filberts/Hazelnuts
http://www.healthalternatives2000.com/vitamins-nutrition-chart.html
Posted in: Supplements | | Comments (0)
Trampoline Workout
October 26, 2008
Posted in: Strength Train/Work-outs | | Comments (0)
Three, 20-Minute Home Workouts
October 24, 2008
Three no-excuses, 20-minute home workouts: whether you have a barbell, dumbbells or nothing at all, we have a fast muscle-building workout for you.
While everyone wants a perfectly sculpted body, when it comes down to working out, many of us have more excuses than motivation. The gym’s too far away. I’ve had a rough day at work and I’m tired. I’m addicted to the Internet. Blah, blah, blah.
Well, you can kiss those excuses goodbye.
* Can’t make it to the gym? We give you three workouts that can be done at home.
* Don’t have a lot of time? Give us a mere 20 minutes three times a week, and we’ll hit all the major muscles of your body.
* Don’t have a lot of equipment? Try one of three different routines: a workout for those of you with only a barbell, weight plates and a bench; a workout for those with only dumbbells and a bench; and one for you poor saps who don’t have any equipment at all.
WHO NEEDS THEM?
Whether you’re new to weight training or are a veteran lifter, you will benefit from these workouts, especially if you fit one of these profiles:
* The person who works out consistently, but is about to enter a busy period that won’t leave him time to complete his regular workout. Our clock-conscious routines will help you maintain your muscle and conditioning.
* The beginner who isn’t quite ready to join a gym. These routines will acclimate you to training, and help you learn basic exercises and develop neuromuscular coordination.
* The experienced exerciser looking for an additional workout routine. If you’re currently doing a three-day body-part-split and would like to add a fourth day, any one of the workouts presented here provides a great way to hit your entire frame a second time during the week.
* Someone who has hit a plateau in their training program and needs a shock routine. One of these 20-minute full-body regimens will give your body a whole new stimulus.
* The equipment-challenged. You don’t need a full array of iron to get a complete workout–just a barbell, some dumbbells of your own body weight.
WORKOUT #1
THE NO-EQUIPMENT-NECESSARY WORKOUT
When to use it: Having no access to equipment shouldn’t prevent you from getting into shape. A body-weight-only program does have a few drawbacks–mainly, it’s hard to manipulate your intensity by increasing the weight load on the muscles, and you really can’t effectively work “puling” muscles such as back and biceps. But this program can be just the ticket if you’re a beginner trying to break into the habit of training before getting some equipment or a gym membership; if you’re traveling and want to maintain your shape on the road; or if you don’t have the time to do your regular training routine but you want to do something.
1. BODY-WEIGHT SQUAT (legs) Put your hands on your hips or fold them over your chest (1a). From a standing position, feet about shoulder-width apart, squat down until both knees reach 90 degrees (1b). As you lower yourself, keep your lower back slightly arched, head up, and stick your glutes out as if you were going to sit in a chair. Also, be sure that your knees aren’t out past your toes as you descend–if they are, you’re not moving your glutes back far enough on the descent. Once you reach the bottom position, flex through your quads, hamstrings and glutes to power yourself back up to a standing position and repeat.
2. SIDE-TO-SIDE LUNGE (legs) With your hands on your hips, assume a comfortable stance, feet shoulder-width apart, head up and torso erect (2a). From there, step with your right leg straight out to your side, as deep as you can go without moving your left foot. Plant your right foot and bend your right knee to 90 degrees (2b). Then, flexing the muscles of your thigh, push yourself back up to a standing position and repeat the movement with your left leg. Alternate side to side in this fashion until you’ve completed 10 reps per leg.
3. INVERTED PUSH-UP (shoulders) Place your feet on a chair and your hands out in front of you at shoulder-width. Without moving your feet, creep your hands backward until your body is bent almost 90 degrees and your head is facing the floor. Press up until your arms are straight–you should resemble an inverted V (3a)–then slowly lower your head toward the floor until your arms are almost bent 90 degrees (3b) and repeat.
4. PUSH-UP (chest) Place your hands a little wider than your shoulders, put your toes on the floor, feet and legs together, and raise up into an arms-extended position (4a). Slowly lower yourself until your chest just touches the floor (4b), return to the starting position and repeat. As you lower yourself, concentrate on feeling the stretch in your chest, and flex on the way up rather than using a quick piston action to finish your set.
5. CLOSE-GRIP PUSH-UP (triceps) Do these the same as you do the regular push-ups, except bring your hands closer so that your thumbs and index fingers form a triangle beneath your chest (5a). As you descend, your elbows will point outward; once your chest comes in light contact with your hands (5b), slowly return to the starting position and repeat.
6. LYING TORSO RAISE (lower back) Lie facedown on the floor and place your hands loosely behind your neck (6a). Slowly raise your upper body until your chest is a few inches off the floor (6b). You should feel your lumbar spine and lower-back muscles contracting as you rise up. Hold the top position for a two-second count, slowly return to the starting position and repeat.
7. WEIGHTLESS CONCENTRATION CURL (biceps) Standing, grasp your left wrist with your right hand (7a). Apply pressure with the hand as you slowly and deliberately curl your left arm (7b). Once your elbow is fully bent, give your biceps an extra squeeze and hold for a second before slowly lowering. Complete all reps for one side before switching arms. Since you don’t have the benefits of a weight, you need to do this exercise in a controlled fashion–focus on keeping your working biceps fully engaged throughout each rep, and apply some challenging pressure with that nonworking hand.
8. CRUNCH (abs) Lie faceup, your knees bent and feet on the floor. Keep your hands behind your head (8a)–avoid the temptation to pull on your head as you tire. Curl your torso as you bring your shoulder blades up a few inches (8b), squeeze your abs, and then slowly return to the starting position. To keep the pressure on, don’t spend more than a second in the “down” position; the longer your shoulder blades are off the floor, the more work your abs must do).
WORKOUT #1
EXERCISE (2 Sets of 10 for each exercise)
Body-weight squat
Side-to-side lunge
Inverted push-up
Push-up
Close-grip push-up
Lying torso raise
Weightless concentration curl
Crunch
Instructions: Perform these exercises as a circuit; go directly
from exercise to exercise without resting, and rest one or two
minutes once you complete the first circuit before beginning
the second one. If you can get through the circuit twice and
have time left over, try getting a third circuit in.
WORKOUT #2
THE BARBELL AND BENCH WORKOUT
When to use it: This routine, designed by Sandy Shafer, certified personal trainer at the Sports Club/LA in Los Angeles, is built around the premise that if you have only 20 minutes, you should do the most effective exercises possible in that time. The mix of compound and high-powered single-joint moves will tax your major body parts and let you get the most bang for your buck in a short period. If you have a barbell and a bench, this workout is certainly a step up from the body-weight-only routine, and makes a good segue for someone wanting to take on a regular three- or four-day body-part split in the future.
1. DEADLIFT (thighs, back) Position your feet hip-width apart, toes pointed straight ahead and a barbell set in front of you. Squat down, maintaining a neutral spine position with your abs drawn in. Grab the bar just outside of your knees with an overhand grip (1a). Lift the bar from the floor by pressing through your feet, with slightly more pressure in the heels. The knees and hips should extend together while you keep the bar close. Once you reach a standing position (1b), lower the bar back down to the starting position by bending your knees and descending the same way you came up. Repeat. Don’t touch the bar to the floor before beginning the next rep.
2. FLAT-BENCH PRESS (chest) This move is a bit tricky if you don’t have a spotter or a rack on your bench. Lie faceup on the bench and grasp the barbell with a grip just outside of shoulder width (2a). Lower the bar toward your chest until your upper arms are parallel to the floor (2b)–lowering the bar any further may put too much stress on your shoulder joint. Slowly return to the starting position and repeat.
3. BENT-OVER ROW (back) Start with your feet hip-width apart and a slight, bend in your knees. Lean forward at the hips until your torso is about 60 degrees in relation to the floor, maintaining the natural arch in your back and keeping your abs tight. Grasp the barbell with an underhand grip, with your arms hanging straight down from your shoulders (3a), and lift the bar toward your belly button (3b), your elbows scraping your sides on the way up. Slowly return to the starting position and repeat.
4. STANDING MILITARY PRESS (shoulders) Stand with your feet hip-width apart, knees slightly bent and toes pointed straight ahead, keeping your lower back and abs tight. Take a grip on the bar just wider than your shoulders and bring the bar up to clavicle level (4a). Slowly press the bar overhead (4b), using the cadence explained in the instructions (page 100), extending your arms without locking out while maintaining the natural arch in your spine. Slowly return to the starting position and repeat.
5. STANDING BARBELL CURL (biceps) Stand with your feet hip-width apart, maintaining your spine’s neutral position and keeping your abs flexed. Grasp the bar with an underhand grip just outside shoulder width (5a) and slowly begin curling the bar to full elbow flexion (you’ll end up near your shoulders) (5b), keeping your elbows by your sides. Then slowly return to the starting position and repeat.
6. FLAT-BENCH FRENCH PRESS (triceps) Lie on your back on a bench and lift the bar straight over your chest, holding a shoulder-width grip (6a). Keeping your upper arms stationary, slowly bend your elbows to lower the bar to a point just over your forehead (6b). Forcefully flex your triceps and return to the starting position and repeat.
7. LYING KNEE RAISE/ REVERSE CRUNCH (abdominals) Lie on a bench, knees bent to 90 degrees and held in the air, hips at 90-degree angles (7a). Lower both legs slowly, maintaining the natural arch of your lower back and keeping the bend in your knees. Don’t let your feet hit the floor (7b). When you reach the bottom position, bring your knees back up and toward your chest until your glutes come off the bench (7c). Slowly return to the starting position and repeat.
WORKOUT
EXERCISE ( 1 Set of 8-12-6 for each exercise)
Deadlift
Flat-bench press
Bent-over row
Standing military press
Standing barbell curl
Flat-bench French press
Lying knee raise/reverse-crunch (1 set of 15)
Instructions: This routine should be preceded by a full-body warm-up, such as a five-minute jog of another type of cardio activity. So you’ll get the most out of each move, we’re having you do drop sets. You’ll do one complete set each, beginning with a challenging weight (about 65 percent to 75 percent of your one-rep maximum for that exercise) with which you’ll do eight to 12 reps. You’ll then drop about 20 percent of the weight and do six more reps. The better your cardio warm-up, the more weight you’ll be able to handle per move, so take your warm-up seriously. (And if you have more than 20 minutes, you should add one lighter warm-up set to each exercise!) A key to getting the most out of the workout is to maintain a 2-2-4 tempo on every rep: a two-second concentric contraction, a two-second pause and squeeze at the midpoint, and a completely controlled four-second negative.
THE DUMBBELL AND BENCH WORKOUT
When to use it: This workout, designed by Jimmy Pena, C.S.C.S., athletic director at the Ritz-Carlton resort in Half Moon Bay, Calif., uses a few killer exercise combos to get you in under the desired 20-minute window. Use it only if you have a bench and dumbbells and you’re looking for a quick way to blast your entire body. The beauty of the routine is that the combination of exercises provides some added coordination and strength you don’t normally get out of a traditional workout.
1. SQUAT/SINGLE ARM CURL/PRESS (thighs, biceps, shoulders) Choose a weight you can curl and press overhead–which will be less than you can squat. Stand with a dumbbell in one hand, other hand on waist, head up and your back in its natural arch (1a). Slowly bend your knees until your thighs are parallel to the floor (1b). Return to a standing position while simultaneously curling the dumbbell to shoulder height (1c). From shoulder height, palm facing backward, flare your elbow out while rotating your hand forward as you press the dumbbell overhead (1d). As you return the weight to shoulder height, execute the negative portion of a bicep curl and go back down toward the floor into your next squat. (Complete set on one side and switch)
2. BENT-OVER ROW/KICKBACK (back, triceps) You’ll need two different dumbbells for this exercise–one light-to-medium and one heavy. Place one knee and your nonworking hand on a flat bench for support, then bend forward at the hips and grasp the heavy dumbbell in your free hand (2a). Pull the dumbbell up to your abdomen (2b). Do 12 reps, then immediately grab the lighter dumbbell and raise your upper arm until it’s parallel to the floor and your elbow is bent 90 degrees (2c). Keeping your upper arm stationary, slowly extend the dumbbell up and out behind you (2d). Pause when the arm is extended, then return to the starting position. Do 12 reps. Repeat the two exercises on the other side of-your body.
3. DUMBBELL CHEST PRESS/ FLYE (chest) Choose a weight with which you normally do a flye. Lie back on a flat bench with a dumbbell in each hand, elbows bent 90 degrees (3a). Slowly press the dumbbells directly over your chest until your arms are fully extended (but unlocked) (3b), then slowly return to the starting position. From the bottom position, extend the weights out to each side of your body (keeping your elbows slightly bent) (3c) and bring them up in an arc until they lightly meet at the top (3d). Then return to the starting position and bring the dumbbells in closer to your shoulders for the next press.
4. DOUBLE CRUNCH (abdominals) Lie faceup on the floor, raise your legs six inches off the ground, and place your hands by your ears (4a). Slowly curl your chest toward your pelvis while simultaneously curling your pelvis toward your chest (4b). Slowly return to the starting position and repeat.
WORKOUT
EXERCISE (2 sets of 12)
Squat/curl/press
Bent-over row/kick-back
Press/flye
Double crunch
Instructions: These exercises are more complex than most because you’re doing multiple things at once. Take your time to do each movement, with slow, controlled positive and negative motions–at two sets apiece, there’s no need to rush through an exercise. Rest about 30 to 45 seconds between sets, taking just enough time to catch your breath and change the weights, if necessary. If you really want to shave some time off the workout, superset the chest and ab moves–go back and forth between the press/flye and double crunches with no rest between sets.
BONUS USES
* Though designed for the home and for those with limited equipment, these routines can also be used at the gym.
* The body-weight exercises can be used in a regular workout–pair them with weighted exercises to form a compound set. For example, on triceps day you can follow a set of cable press-downs with a set of close-grip push-ups to failure.
COPYRIGHT 2003 Weider Publications
COPYRIGHT 2008 Gale, Cengage Learning
Michael Berg “Three no-excuses, 20-minute home workouts: whether you have a barbell, dumbbells or nothing at all, we have a fast muscle-building workout for you”. Men’s Fitness. . FindArticles.com. 23 Oct. 2008. http://findarticles.com/p/articles/mi_m1608/is_1_19/ai_95632130
Posted in: Strength Train/Work-outs | | Comments (0)
Exercise and Depression
October 21, 2008
Exercise and Depression
Get up and get moving!
Stress: Depression can be one of the most debilitating experiences in life. It makes you tired, so tired you want to go to bed and never get up. It can be a challenge to pull yourself out of that dark hole. Seeing your doctor should always be your first step in dealing with depression, but there are some ways you can deal with depression on a daily basis. Though it may seem impossible, exercise is one of the best ways to deal with depression.
Exercise and Depression: Depression is one of the most common problems people experience today, but it’s also very treatable with medication, therapy and other self-help options. But, have you ever considered exercise as part of your treatment? Study after study has shown that exercise is a helpful way to treat depression because it:
Increases your sense of mastery which can help for people who don’t feel in control of their lives and moods
Increases self-esteem:
- Provides a distraction from your worries
- Improves your health and body, which can help lift your mood
- Helps you get rid of built-up stress and frustration
- Helps you sleep better, which can often be a problem when you’re depressed
It may seem impossible to get moving when you feel depressed but that’s exactly what you have to do. No matter how tired you feel, getting up and moving around can bring some immediate relief to your symptoms and getting in a little exercise is an excellent way to work off some of that added stress you’re carrying around.
Keep It Simple: The problem with depression is that it makes you feel like you have no energy. Even getting out of bed can take a monumental effort, so it may be hard to imagine exercising at all when you’re depressed. No matter what your thoughts are telling you, it really is possible to exercise when you’re depressed. If you take some simple steps, you can add a little activity to your day to help lift your mood and work through your depression.
Set simple goals: You don’t have to train for a marathon. Set a goal to get dressed and walk around the block. Promise yourself you’ll walk around the block at least 3 times that day. The next day, do more. Try to improve just a little bit each day.
Go easy on yourself: You might not be able to handle a lot of exercise, so try to feel good about what you CAN do. Now is not the time to kick yourself!
Do what you enjoy: If yoga feels good to you, spend a few minutes going through your favorite poses. If you usually enjoy they gym, get your bag packed and hit the treadmill. Even if you’re not enjoying it right now, eventually you will.
Make it social: Try to find a friend to walk with. Talking to people can help raise your energy and remind you that you’re not alone.
Go outside:. Even a little bit of sunshine can help raise your mood a little. Try to get outside and get some fresh air, remind yourself there’s a world out there and you can participate in it as much as you can handle.
Work with your doctor: Be sure to talk to your doctor about your treatment options and your plans to exercise. He or she may be able to refer you to someone who can help you set up an exercise program.
Whatever you do, don’t give up: You’re not alone and you aren’t doomed to feel this way forever. Try to participate in life as much as you can, even if it doesn’t feel good. Sometimes you have to do what’s right for yourself and wait for the good feelings to come later. Exercise can be a big help with your moods and the sense of accomplishment can add a new dimension to your day–something you can be proud of and feel good about.
-By Paige Waehner, About.com
Created: December 17, 2003
Posted in: Health Info. | | Comments (0)
Benefits of Cycling
BENEFITS OF CYCLING
Cycling is a low-impact, aerobic workout that provides a myriad of health benefits and can be continued for life without a major time commitment.
Numerous studies have found that cycling provides a variety of health benefits. Some of the benefits address specific health concerns, and others result in more general or indirect health benefits.
They include:
Clean air – Cycling is non-polluting and can help us breathe easier. Much of the pollutants and irritants in the air are the result of fossil fuel emissions and can cause serious health problems, including asthma, irritation of the lungs, bronchitis, pneumonia, decreased resistance to respiratory infections, and even early death. These health risks are accentuated in children. When people ride bikes instead of driving cars, everyone’s health benefits.
Ease of incorporating it into your life – Cycling generally does not involve a steep learning curve and a lot of expensive equipment (beyond a bike and a helmet, other cycling gear is optional). In most areas, you can cycle year-round, and build it into your daily routine by cycling to work and to do errands. Most people can continue cycling indefinitely. This means that you will be more likely to stick with cycling long-term, and lead a healthier life.
Exposure to sunlight – Vitamin D generated from 15 minutes of sunshine a day can help prevent prostate cancer, breast cancer, and osteoporosis. (Note: Too much sun, however, increases the risk of skin cancer.)
Improved cardiovascular fitness – Cycling strengthens the heart, which improves blood circulation and reduces blood fat levels and resting pulse. Riding as little as 30 minutes every other day meets the American Heart Association’s recommendations for a healthy heart.
Increased joint movement and less pounding – Cycling reduces the risk of arthritis (or inflammation of the joints) caused by worn out cartilage. Exercises like running put more stress on joints and break down cartilage, especially in the knees. Cycling is gentler on joints and can actually strengthen them because the cycling motion provides nourishment that builds up cartilage.
More active lifestyle – Cycling (and other exercise) combats the dangers of a sedentary lifestyle, which increases the risks of cancer, heart disease, diabetes, osteoporosis, and respiratory ailments. All of these diseases can be prevented – even reversed – with regular exercise. Further, regular exercise increases the heart’s ability to pump blood even when you are sitting still.
Reduced back pain – Cycling (and other exercise) provides nourishment that discs in the spine need for development. The large muscles in the back develop and become stronger. And cycling strengthens the small muscles that support individual vertebrae.
Stress reduction – Moderate exercise, including cycling, reduces stress, which leads to lower cholesterol and blood pressure.
Stronger immune system – Moderate exercise causes a boost in the immune system by increasing the production of cells that attack bacteria. Going for an easy ride can even make you feel better when you have mild cold symptoms without fever.
Sweating – Cycling causes most people to sweat, which is good for you because you sweat out toxins and (ideally) replace lost liquids with clean water.
Weight loss and fitness – Exercise, like cycling, burns calories, raises the metabolic rate, and builds muscle tone, so you burn more calories while at rest. This can combat the well-documented effects of obesity, including increased risk of disease and early death.
-Written by Maura Deering
Posted in: Cycle/Spin | | Comments (0)
Motivation = Success
You know you should exercise, but some days it’s tough to get moving: not enough time, too tired, no energy. Counteract those excuses by discovering what motivates you, and use these strategies to develop and maintain an active lifestyle.
- Step 1 – Determine an attainable goal such as exercising twice on weekdays, once on weekends. Creating realistic goals will set you up for success. If your goal becomes too easy, you can always design a new one.
- Step 2 – Create rewards for achieving your goal. The reward can be a massage, a new workout outfit, a new CD, a session with a personal trainer, or a new piece of sports equipment – whatever you really want.
- Step 3 – Partner with a friend, co-worker or loved one – someone who will support you and your goals without sabotaging them.
- Step 4 – Subscribe to a fitness magazine or online fitness newsletter. New tips and exercises can be inspirational and alleviate boredom.
- Step 5 – Create a competition with co-workers or friends. For example, the team whose members exercise for 30 minutes, three times each week for three months wins a prize. You decide what the prize is.
- Step 6 – Change into your workout clothes. Sometimes, it’s just a matter of getting dressed that causes the biggest barrier.
- Step 7 – Erase the concept that if you can’t do at least 30 minutes you’re wasting your time. Exercise burns calories, increases energy, and improves your health – even in small doses.
- Step 8 – Try a new sport or class. Adding variety, group support and competition can increase your likelihood of exercising.
- Step 9 – Make a commitment to your dog to go for a long walk at least twice each week.
- Step 10 – Look for ways to incorporate activity into your day, even if you can’t do your normal exercise routine. Take the stairs instead of the elevator, go bowling instead of to the movies, or use a push mower instead of a power mower.
- Step 11 – Sign up for a race and send in the entry fee. Whatever your activity – running, biking, walking, swimming – there are hundreds of races offered all over the world. Pick a place you’ve always wanted to visit.
- Step 12 – Join a gym. For some, paying for a membership increases the likelihood of compliance. It also eliminates the bad-weather excuse.
Tips & Warnings:
- Exercise in the morning. Research shows that people who make exercise a priority first thing in their day are more likely to stick with it.
- Every person goes through periods of time when it’s incredibly challenging to maintain an exercise program. Acknowledge it when it happens, recognize that it’s just a brief period of time, and restart your program as soon as possible.
- Choose things that motivate you – not what others want.
- Remind yourself of the many health benefits of an exercise program.
- Always consult with your health care provider before beginning an exercise program.
-How to Stay Motivated to Exercise
By eHow Sports & Fitness Editor
Posted in: Health Info. | | Comments (0)
Natural Male Libido Supplement Info.
Many natural supplements sold to boost male libido, simply don’t work and are sold without any medical substantiation whatsoever.
The good news however is, that some do, you just need to pick the right ones.
Male Libido first things first:
Male libido does not work in isolation from the rest of your body. A whole host of inputs are present that go into making you feel in the mood.
Your moods and your diet all affect your libido.
Big passion killers include:
Tiredness, stress, depression, a poor diet, alcohol, smoking and drugs.
If you suffer from any of the above then you need to make sure that you improve your diet, get some exercise (a great stress booster) and cut down on drugs cigarettes and alcohol.
What is L- Arginine?
L-Arginine is a non essential amino acid and is necessary for normal functioning of the pituitary gland.
The production of L-Arginine decreases with age and many experts believe this is responsible for many degenerative processes that are related to aging.
Research shows it plays role in maintaining wellbeing and particularly male sexual health.
Why it is so important:
In 1988 researchers discovered that L-arginine’s wide-ranging health benefits were due primarily to its role as a precursor to nitric oxide.
L-arginine stimulates the release of nitric oxide from the walls of blood vessels, improving circulation.
L-arginine is a particularly important amino acid for overall circulatory health and is sold as natural supplement for sexual health.
L-arginine has been proven to help increase blood flow to the penis, much like Viagra does, and the difference is it does it naturally.
How an erection occurs:
Nitric oxide is produced in response to messages from the brain; which triggers the release of nitric acid, which causes the smooth muscles of the spongy tissues inside the penis to relax, the tissue then fills with blood and an erection occurs.
L-arginine is so effective because it helps with the release of nitric oxide. Low levels of L-Arginine can lead therefore to decreased libido.
Medical proof:
A study published in 1994 showed an 80% improvement in the erectile function of men given 2.8 grams of argentine a day after a two weeks period
Combining L-Argentine with other herbs has also shown impressive results.
Combining L-Argentine with the tree bark Pycnogenol has seen over a 90% increase in male libido in recent studies.
Other great products for male libido:
There are other natural supplements that can be taken to increase male libido and two that are very popular are Ginseng and Gingko Bilbao.
Ginseng:
Korean Ginseng has been used in China as a sexual tonic for over 7000 years.
Korean ginseng in particular is taken for its ability to boost energy and sex drive. It also helps you adapt to physical or emotional stress and fatigue and helps improve blood flow
Gingko Bilbao:
Is used to improve blood flow around the body including to the genitals and also functions as an anti-oxidant in the body.
Ginkgo has long been thought to heal male impotence, and is a standard herbal remedy prescribed in China and is now popular worldwide.
A combination of the above four natural supplements will help increase male libido.
As we have said already, healthy sex drive depends on all round well being, as well as the realize of nitric oxide to create an erection.
The above four supplements all help with blood circulation and the realize of nitric oxide and this is why they are the best natural supplements for increasing male sex drive.
-Sacha Tarkovsky, Ezine articles
Posted in: Supplements | | Comments (0)
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