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Fitness
Total Fitness Index
Improve your physical fitness with illustrated workouts for yoga and Pilates, and get
tips on cycling, walking and running. Plus, read about proper nutrition and exercise motivation.
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Fitness Motivation: The effort through proper fitness motivation that
you’re putting into this session will definitely increase your abilities to assist loved ones when you’re needed,
with any challenge they might face. Whether its to teach him how to swing a baseball bat for T-ball or to teach him how to
swing the latest dance step for prom night, whether to bend down to tie her tiny shoes or to stand up and kick her huge boyfriends
butt! That’s the ability your training gives you, this is how you’re paid back, for your sweat now and later on.
Quote: By Jettic Ram of EZE-TONE
Fitness Nutrition: “If I had know I would have lived this long, I would
have taken better care of myself!”
Fitness Cycling:The deafening din. The stench. Wheel-swallowing potholes. Congestion. Parking cars and opening
doors. Turning traffic. Speeders and lane hoppers. Cell-phone users. Trucks on steroids. Treacherous oil patches. Incessant
stoplights. Deadly grates and threatening curbs. These are just a few of the hazards bicyclists face on busy city streets.
So, why are you riding there? Even though it might seem like the logical place to pedal because it's the
direct route or the way you drive, there's almost always a better route for bicycling. And when you take it, a wonderful thing
happens: The trip becomes scenic, stress-free and fun. From: PlanoCycling and Fitness.
Fitness Running: "Aerobic fitness" refers to endurance, or the ability to sustain work for prolonged periods.
This is usually experienced in the abilities to walk, run, climb uphill,
swim, etc. Most forms of sports, work, recreational and military activities include elements of aerobic fitness. Generally
speaking, any activity which lasts less than 12 minutes is not fully aerobic. The term "aerobic" implies that the oxygen necessary
to accomplish the work is taken up by the individual during the activity.
Fitness Walking: Call it power walking, fitness walking, or just plain walking. Indoors or out, walking is
one of the healthiest and most rewarding forms of exercise available to all sorts of people, young and old. In fact, walking
burns about the same number of calories per mile as running (and it's a lot easier on your knees). Walking is one of the most
adaptable workout activities around – you can walk for an hour straight to make your walking program effective and to
achieve your goals, or you can accumulate this hour over the course of a day.
Fitness Yoga and Pilates: The concept of engaging both mind and body in a fitness regimen has been around
for centuries and has evolved into countless approaches.
Inspired by different cultures, philosophies and advancements
in bio mechanical understanding, each has its own particular focus, physical techniques, benefits and goals.
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FOOD FOR THOUGHT
HEALTH TIPS
Regarding that
sweet tooth. Cut back gradually:
If going cold turkey on sweets only makes you
want them more, try cutting
out one or two per day
over time. Keep a food journal: You'll be less
likely to reach for those empty calories when
you
see in writing how fast they add up.
Substitute: if you must have a sweet, pick one that
doesn't require
a lot of eating. Have a Tootsie Pop
instead of a candy bar, for example.
Clear out:
If you can't resist temptation, don't keep sweets
in
your cupboard at home or in your desk at work.
Load up on aqua: Drink a big glass of water when a
craving
hits, or have a cup of fruit flavored herbal tea.
That usually all it takes to make it pass.
Be active: Take a walk, put on an exercise video,
or take
a spin on the bike when your sweet tooth strikes.
By the time you finish, the craving is usually gone
and you've
burned calories instead of eating them.
Get back on track: Don't beat yourself up or abandon your goal
if you slip up. Managing your weight isn't about perfection- it's about persistence.
This is from an article by Denise
Austin, a top exercise expert
Twice the Workout in Half the Time
by Denise Austin, Prevention magazine
Did you know that when you do a toning workout,
you burn a number of calories during your routine but, more importantly, you continue to burn calories at a higher-than-normal
rate after your workout as your body busily synthesizes muscle protein.
This afterburn lasts for as long as two hours, according
to research data done at Johns Hopkins and Arizona State Universities. Researchers at these institutions studied women who
did a series of resistance exercises and measured their resting energy expenditure for many hours afterward. Most women continued
to burn calories at a higher rate for at least two hours after the workout. In other words, for only 15 minutes of exercise,
you gain more than two hours of an elevated metabolism!
Maximize Your Efforts
To challenge your muscles the way you would during
a longer workout, perform these moves in supersets: one exercise immediately followed by the next with no rest in between.
Start with the lunge, then the squat; that's one set. Rest for 30 to 60 seconds between sets, then repeat the pair one or
two more times. Be sure to use weights that are challenging but not so heavy that you can't maintain proper form. If you're
unsure about how much weight to use, start with a 5-pound pair of dumbbells, and adjust up or down from there. Do two or three
sessions a week, with 1 day of rest between workouts.
About Brain Sync
Brain Sync tapes and CDs have been clinically
tested with a record-breaking 95% success rate and are offered to patients at America's most prestigious cancer treatment
hospitals, Memorial Sloan Kettering and Dana Farber.
EEG studies conducted at Harvard Body Mind
Medical School and UCLA concluded that our exclusive Brain Wave Audio Technology® prompts brain activity into extraordinary
body-mind states.
After almost two decades of clinical research,
Brain Sync is revealing itself to be one of the world's greatest breakthroughs in healing and mind expansion.
With this technology you can reach states
of being that directly nurture your sense of self, your creativity, and the dynamic expression of your power. These are states
that will enhance your ability to give and receive love, direct your will to achieve new goals, and generate vibrant states
of health and well being.
New Technology for Meditation
Until recently, entering extraordinary states
of heightened receptivity and peak performance has been attained predominantly by only a disciplined few, practicing ancient
techniques such as meditation, chanting, yoga, and newly revamped versions of the mystical traditions - for example, progressive
relaxation, auto-suggestion, hypnosis, and biofeedback. These techniques do work. But they take long periods of practice,
discipline, and sometimes a leap of faith. It is all too easy to become impatient and give up long before producing positive
results.
Now there is an easier pathway – a
new technology – that can guide you directly into those beneficial states of deep meditation and heightened receptivity.
With this technology, you can leverage the powers of your mind-body connection to attain optimal mental and physical performance.
This new path uses sound waves that carry listeners into the higher frequencies of consciousness where profound transformations
take place.
Clinically Proven
First discovered by biophysicist Gerald Oster
at Mount Sinai Hospital in New York City, brain wave audio technology sends pure, precisely tuned sound waves of different
frequencies to your brain via stereo headphones. In his EEG research, Oster discovered that when different vibrations, or
sound frequencies are delivered to the brain separately through each ear (as with stereo headphones), the two hemispheres
of the brain function together to "hear" not the external sound signals, but a third phantom signal. This signal is called
a binaural beat and it pulses at the exact mathematical difference between the two actual tones.
So, for example, if, simultaneously, a signal
of 100 cycles per second entered your left ear and a signal of 109 cycles per second entered your right ear, what you would
actually perceive you heard would be a rhythmic, soothing pulsation, beating at 9 cycles per second. Research results show
that first parts of the brain and, eventually, large areas of the brain begin to resonate sympathetically with this "phantom"
binaural beat in what is known as the Frequency Following Response.
Subsequent research determined that binaural
beat frequencies could drive or guide brain activity into a wide variety of specific brain states. Thus, effortlessly and
naturally, your brain activity slides into rhythm with this binaural beat, becoming organized and coherent. Within minutes,
the sound frequencies start to balance the left and right hemispheres of your brain – creating a remarkable state called
hemispheric synchronization and driving the electrical activity of your brain into powerful states, normally unattainable.
Scientists have noted that this rare phenomenon
was accompanied by flashes of creative insight, euphoria, intensely focused concentration, deep calm, and enhanced learning
abilities. Brain Sync has advanced and refined a sophisticated sound recording technique called Harmonic Superimposition of
binaural beat frequencies. In our audio programs, carefully tuned binaural beats are superimposed, layer upon layer, causing
different groups of neurons to fire at different frequencies.
Recent scientific research indicates that
individual brain states, ranging from sleep to creativity, are marked by combinations of different brain wave frequencies.
Brain Sync's Harmonic Superimposition technique takes a number of highly specific binaural beat frequencies and combines them
simultaneously so that the binaural beats themselves create harmonic beat frequencies with the other binaural beats, to produce
a highly specific brain state. The frequencies we've chosen for our audio programs are very powerful "window frequencies"
ranging from the low delta range, associated with sleep and healing, upward through theta, alpha and into the very high beta
range associated with heightened alertness and cognition.
The Frequencies of Consciousness
Brain Sync programs use window frequencies
– extremely precise frequencies that resonate and impact the body at a cellular level. Listeners say they can actually
feel their meditation on a physical level, in rushes of positive energy and a flow of deep heartfelt emotions.
Our choice of frequencies is based on extensive
biofeedback research. The special combinations of frequencies we use have been selected specifically to help you achieve the
same extraordinary brain states that scientists have discovered in remarkable men and women.
Music to Transcend With
We harmonically layer precision-engineered
window frequencies within exquisitely beautiful music that blends chant and ancient instruments with melodies based on Eastern
Tantric traditions. Designed to open the flow of energy to your chakras, you'll find yourself carried on smooth, silky waves
of sound into angelic realms and the primal worlds within your own psyche.
Brain Power: Flow
into a state of relaxed concentration where the right and left hemispheres of your brain move into perfect sync. Frustrating
mental blocks and fears gently dissolve. Fresh neural pathways open effortlessly. You'll feel invigorated as you access up
to 90 percent more of your untapped ability to learn, recall and create new ideas. Listeners report this program was particularly
helpful in boosting intuition and other forms of extrasensory perception. Gamma, Theta and Delta frequencies and music only.
Run Time: 60 minutes.
Increase creativity: Hurtle
past creative blocks and stale concepts. Discover how to engage the essence of true beauty that artists have pursued for centuries.
Reach a state of profound relaxation that expands your perceptions and opens the channel to your personal sources of inspiration.
Enhance your capacity to achieve new insights and access ideas and knowledge that exist outside of conscious awareness. Alpha
and Theta frequencies and music. Run Time: 60 minutes.
Deep meditation: Lift yourself from physical tension and mental
anxieties in just minutes. Binaural beat frequencies, harmonically layered with rich, resonant music based on ancient mystical
traditions, help you quickly reach a profound meditative state that would otherwise take years of practice to attain. As your
brain awakens, the energy centers in your body are balanced and energized. Your chakras open and vibrate with this healing
power. Beta, Alpha, Theta, and Delta frequencies and music. Run Time: 60 minutes
Ecstasy: Exquisitely beautiful music based on Tantric traditions
stimulates your sexual energy centers and opens your heart chakra. In this euphoric state, endorphins flood into your system,
transporting you to a realm of sensual inspiration where you can experience peak pleasure and sexual fulfillment. Alpha and
Theta frequencies and music. Run Time: 60 minutes.
Achieve All the Health Benefits of Natural Balanced Sunlight INDOORS.
There are many reasons that people get sick in the winter and I am convinced
that lack of sunlight is one culprit everyone should seriously consider.
Physical and mental health
Improved behavior
Muscle strength
Energy
Learning
In moderation, sunlight improves immunity and stimulates our metabolism while
decreasing food craving, and increases our intelligence.
We all need about one hour of sunshine per day and most of us don't even
come close to that. Unfiltered sunshine is important. If you are wearing glasses or sitting in front of a window, some
of the 1500 wavelengths present in sunshine will not reach your retina and nourish your brain.
These wavelengths include ultraviolet and contrary to popular belief, if
received in moderate amounts; they do provide many outstanding health benefits and do not promote the skin cancers that conventional
medicine warns about. And, since most of us live in regions with a serious deficit of sunlight, it is difficult to get the
recommended exposure time.
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Lyla luvs her Mini-Stepper Plus
Photos taken Jan 06
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The Mini-Stepper Plus combines the lower body workout of a stepper with the upper body workout provided by the
resistance arms for full body cardiovascular conditioning. The resistance for the arm movements is controlled using dial adjustment.
This compact unit comes complete with dual hydraulic cylinders for resistance and an electronic monitor for tracking time
and steps taken.
- As seen on Lifetime cable TV
- Full-body cardiovascular workout. Dual action arms work the upper body while the steps work the lower body.
- Very compact design for storage when not in use.
- Heavy duty steel frame for years of long life.
- Resistance provided by dual hydraulic cylinders.
- Smooth pulley design for quiet operation. Also allows the user to change the resistance level to vary the workout.
- Electronics feature elapsed time and number of steps taken. 2 AA batteries included.
- Warranty: 90 days parts, 1 year frame
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LYLA Say's, know what you want,
don't see it on this page,
click on the above link!
Lyla say's, if you want to shop around
for that great exercise product
click on the above link!
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Welcome to CRUNCH Fitness! Are you ready to burn fat, blast
away major calories and get a little funky? If so, then you're at the right dance party - this Cardio Dance Blast is
hip, fun and incredibly effective!
Instructor Marie Forleo gets down with some moves you can
debut on the dance floor OR use when you're just having fun at home. You'll dance like a diva, get fast and funky and do a
little island swing before its over - all while getting a major cardio workout! Even if you're not a dancer, don't worry.
Marie breaks down each combo into simple steps that come together with ease and before you know it, you'll be moving and grooving.
So come on and join this dance blast workout for a fat - blasting good time!
Welcome to CRUNCH Fitness! ATTEN-TION!!! We want you to
get up off the couch today and join us for an efficient, maximum calorie burner workout that will also tone your whole body.
In Boot Camp Training, Crunch-style, we don’t waste any time. From start to finish, we keep you motivated – and
we do it without yelling at you! Each workout segment is jampacked with solid conditioning exercises that will define, tone
and strengthen your muscles and your heart. Boot Camp Training is a fun and challenging workout to keep you out of the boredom
trench. So join the fight and improve your life: GET UP AND GET MOVING, NOW! Dumbbells from 3 to 10 pounds are recommended
for maximum results. The CRUNCH Philosophy: The CRUNCH fitness program welcomes people from all walks of life regardless of
shape, size or ability. We created a workout environment that is not competitive or judgmental. Enjoy these favorite classes
with imaginative instructors in an atmosphere that makes working out fun. Meet the instructor: Susan L. Hitzmann, M.S., New
York. Exercise physiologist, certified instructor and trainer. Fitness philosophy: Fitness is not just a state of body, it's
also a state of mind. Favorite splurge food: Vanilla yogurt and cottage cheese mixed with crunchy cereal on top.
The only "proven" way to tone and condition the
underlying muscles of the face, chin and neck. Give your face a lift - without surgery!
In today's anti-aging battle, increasing numbers
of women are performing not only daily exercise for their bodies but are currently recognizing the need to improve facial
muscle tone.
Just as the principle of dynamic resistance is
employed in physical fitness training, this system is used to strengthen and tone the muscles of the face, chin and neck with
amazing results.
The complete system includes: Facial-Flex Ultra
Device - Made with surgical stainless steel and space-age material for years of durability. Advanced Renewal Complex - Specially
formulated anti-oxidant rich moisturizer that helps reduce visible signs of aging. Informative Instructional Video - Learn
how to impact over 30 muscle groups of the face, chin and neck. Convenient carrying/storage case.
Offering a step up in features from the F1, the Polar A3 heart rate monitor offers
manual and automatic heart rate limit settings and personal target heart rates, in addition to display of current/average
heart rate, exercise time, and time of day.
The new Denise Austin Powerbelt Walking System defines the TOTAL BODY WALKING WORKOUT!
Simply strap the fully padded, lightweight belt around your waist, grab the soft rubber handles, pump your arms and go. The
patented resistance reels will provide smooth resistance over the full range of your arm swing, both forwards and backwards.
You'll feel the burn in your biceps, triceps, chest and back muscles and you'll immediately realize you're burning more calories.
Bowflex, Total Gym and Crossbow are expensive! Thats why Bodylastics Intl created Bodylastics,
the super effective and affordable home gym system. Our **MAX TENSION workout package is perfect for extra strong individuals
who need extra resistance. Bodylastics utilizes one of the smoothest sources of resistance ultra smooth exercise bands. Tone
and firm! Build power, strength and stamina. Our groundbreaking design is engineered to perform as well as the big boys like
Bowflex, Total Gym and Crossbow!
Used by more than 18,000 health clubs, the F1010W Original Club Step will help you
get to your fitness goals in no time. The lightweight, instantly adjustable Step platform has a slip-proof, durable mat on
top, and non-marking rubber floor pads on the bottom of the platform and the blocks.
Don’t have time to join a gym and exercise? With this elliptical strider there’s
no reason to make excuses. It sets up right in the comfort of your own home, and can even sit in front of your TV set so you
can stay entertained while you burn calories. The elliptical strider simultaneously exercises your lower body as you "stride"
back and forth on the pedals, and works your upper body as you pump the handles back and forth in unison with your legs--an
ideal exercise for getting into shape for ski season or preparing for a long hiking trip. This apparatus provides a complete
aerobic workout package without overstressing muscles and joints as some exercise programs, such as step aerobics, can do.
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Welcome to CRUNCH Fitness! If you want flat, sleek, toned
abs, look no further! Fat Burning Ab Attack is the only workout you’ll ever need to get (and keep) those washboard abs!
The secret to a flat midsection involves muscle-toning AND fat-burning elements. This program gives you the benefits of both
in one concise, no-nonsense workout! Instructor Catherine Chiarelli expertly leads you through a standing, totally ab-focused
cardio segment developed to help burn off excess belly fat — so there’s nothing hiding those underlying ab muscles
from view! You’ll then move to the mat for a targeted, routine that hits the abs from all angles to maximize toning
and definition. If you’re looking for a flat, toned, tight midsection you’ll be proud to show off, start attacking
your abs today!
Burn Fat With Sizzling Latin Dance Moves! Welcome to CRUNCH
Fitness! You don’t need to travel south of the border for a hot, hot workout! This low impact fiesta is packed with
fat blasting choreography, sizzling with a spicy Latin dance flavor that turns up the body heat to “caliente.”
Even if you’re not a dancer, Giselle will break down these easy-to-follow dance steps so you can follow along. Put some
Latin attitude into your hip sway and get loose. We’ve added live drums for extra fun. You’ll burn the fat as
you burn up the dance floor, feeling the beat of the merengue, mambo, cha cha, samba and more. Say “Adios” to
boring workouts!! All Fitness Levels. No equipment necessary. The CRUNCH Philosophy: The CRUNCH fitness program welcomes people
from all walks of life regardless of shape, size or ability. We created a workout environment that is not competitive or judgmental.
Enjoy these favorite classes with imaginative instructors in an atmosphere that makes working out fun. Meet the instructor:
Giselle Roque de Escobar, instructor at CRUNCH Miami. Certified fitness professional teaching for over 18 years, as well as
personal trainer. Fitness philosophy: Never underestimate what your body can do; strive for new limits. Please consult
your physician before beginning this or any other exercise program.
Lightweight, comfortable handles
Simple LCD display shows count or calories burned
Rotating rope-clip for maneuverability
Adjustable 10-foot rope
Battery operated
Having to count while jumping rope can take the rhythm right
out of a good jump-roping workout. That's why this smartly designed rope from Tanita manages the numbers for you. It's easy
to use--just enter your weight in the handle's LCD display and start jumping.
This electronic scale will weigh up to 330 pounds (150 kilograms), plus measures body
fat via bio-impedance technology. In other words, when the user stands barefoot on the two transmitters, a safe, low-level
electrical current is sent through the body.
Able to accommodate over 100 body shaping exercises, the Weider Total Body Works 5000
home gym features a body weight resistance design with additional bands that add up to 50 lbs of additional resistance to
your workout. The cable and pulley system allows for greater versatility and a greater range of motion for varying exercises,
so you can increase your strength and flexibility.
Put the pedal to the metal with Body By Jake Cardio Cruiser! SAVE BIG! Got junk in
the trunk? There's no need to give up your couch potato days... you can still sit back comfortably while you burn away calories
with Body by Jake's most effective exercise machine yet. The Cardio Cruiser has a revolutionary design that combines the movements...
3 most popular gym machines: the comfort of the recumbent bike, the upper body toning motion of the elliptical machine, and
the lower body action of the stair mill.
Glide your way to fitness with this Tony Little Gazelle Cross Trainer Pro with Soft
Glide! SAVE CASH! Enjoy a low impact workout, yet feel like you're walking on air! The Soft Glide technology has a patented
dual pivot system and independent foot action that gives you a greater range of motion and a more thorough workout. And because
it's low impact, there's almost no stress on your joints, reducing the chance of injury.
The Stamina Premium Upright Bike uses a quiet, adjustable, magnetic resistance so you
can increase the intensity of your workout as you grow stronger. The foam-padded handlebars allow you to vary your grip as
you workout, and the wide-padded seat is comfortable even for extended routines. The multi-function display is easy to use,
and the dual-color housing gives this bike an attractive look. The Stamina bike has wheels so you can store it easily when
not in use.
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Pelvic Tilt Exercises
The pelvic tilt exercise helps the individual find
and maintain their "neutral spine" -
a position in which the back is stabilized and
less prone to injury.Tighten the abdominal muscles and slightly
squeeze the buttocks in order to press the
small of the lower back into the floor and
tilt the pelvis into a "neutral"
position.
Another photo of me doing
a section of an aerobic workout.
FITNESS - How to Stay Fit
How
to stay fit.
Why should I spend my valuable time on exercise?
Besides the obvious answer that it's
essential
for my health. There are other factors here.
There are significant benefits from exercising
3 to 5 times a week. We are not talking about
cosmetic enhancement although there is that.
PHYSICAL
EXERCISE like, aerobic exercise, running,
walking provides excellent maintenance for your body.
On a regular
basis it is a priceless tool to keep
your body tuned up. If you can't perform regular
workouts try to fit
an activity in during the course
of the day that requires you to walk or climb stairs.
 BATTLE OF THE BULGE
Exercises
specifically for the abdominal muscles
won't take fat from that region, but they will
strengthen those muscles. The
bicycle exercise is
excellent for the abs. Lie on the floor or a mat,
hands at your sides, feet in the air with knees
bent about 45 degrees. In that position, pedal as
though you were riding a bike. Crunches are another
great abdominal
exercise. Lying on the floor, raise
the legs up with knees slightly bent and ankles
crossed. Contract the abdominal
muscles and slowly
lift the shoulders off the ground.
A reverse crunch also flattens the stomach.
While on
the floor, with knees bent 90 degrees and feet in the
air, raise the buttocks off the floor and keep
them
raised for three to five seconds before lowering them.
If people combine all of the above, they should
win
the battle of the bulge
EXERCISE TIPS - MORE FOOD FOR THOUGHT
Exercise
makes aging less painful
HealthDay
Feb.25, 2005
You've heard it a million times -regular exercise
will not only keep you fit, it can help ward off
a host of ills that range from heart
disease to depression.
But
did you know that people past retirement age
can derive many of the same benefits from a workout,
even if it has been
years since they
broke a serious sweat?
"Most of the issues we look at as aging
really are disuse.
We're meant to move." said
Colin Milner, CEO of the international Council on
Active Aging, an umbrella group of about
4,000
organizations that deal with aging populations.
"Exercising is the closest thing to a 'magic bullet,
to ensure longevity and a good quality of life,"he said.
Try selling that to those 65 and older, most of
whom
are too sedentary for their own good, says
James Blumenthal, a professor of medical psychology
at Duke University
Medical School, who has conducted
a number of studies that link exercise to a drop in
depression and a reduced risk
of a second heart attack.
There is good evidence that older people respond just
as well to exercise as younger
people do, but most
older people don't exercise," he said.
One reason could be health, acknowledged Milner,
who noted that 85 percent of people over 65 have
some health problem that could deter them from
exercising.
Another problem, people are often more
focused on external anti-aging remedies
than on staying fit.
The
challenge is to help people realize that they
should focus on prevention rather than perfection.
Fortunately,
a growing number of organizations are
starting to preach the gospel of exercise to older adults.
The medical
community is paying increased attention
to the importance of exercise for older people,
even the elderly.
Besides
trimming the risk of assorted ailments
exercise has been shown to increase weight loss, and
improve self-confidence
and physical condition so the
daily activities of living are much easier to perform.
Despite all this good
news about how exercise can
improve the lives of older individuals, the key is to
motivate folks to get moving.
Another
way to encourage exercise is to explain how
exercise can keep people independent.
If you're older and have
fallen out of the
exercise habit, your first move should
be to the doctor, Blumenthal said. The visit should
include a stress test and a review of medications you're
taking because certain drugs can affect physical
abilities;
beta blockers, for instance ,
slow down the heart rate, he said.
Once your doctor has approved you for exercise,
get moving. And, Blumenthal added,
"You don't have to train for a marathon."
"Modest exercise of 30 minutes
a day every day
is more important than the intensity," he said.
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Lying on back with knees bent
and arms crossed on chest.
Squeeze the abdominal muscles
so that your shoulder blades
are slightly lifted off the floor
and your midsection is
"crunched". Hold this position
for a count of ___ seconds
then slowly return to the starting
position.
Be sure to keep the neck relaxed
and in a
neutral position during the exercise.
Ride that bicycle, Lyla,
just another section of an Aerobic
routine.
COOKING UP THE FUN WAY TO EXERCISE
There
is a fun way to do exercises.
Yes I'm talking about the machines. And you
need not spend as much time
exercising. It
shortens the time releasing you for other fun
things. There are many on the market today
and I cannot say enough about their value.
COOKING UP BENEFITS TO EXERCISES
Mental alertness
is another benefit of exercise.
Is this situation familiar to you? You arrive
home fatigued and distracted
and spend most of
your evenings on "autopilot". You go through
the motions of caring for your family while being
drawn to eating large high fat dinners.
Many of us skip exercise at the very time of day
that
the
body needs an energizing fat burning boost
to keep from packing on the pounds. You can
change this by altering
your routine. When you
leave work, relax, leave with a smile, stretch,
do neck rotations, do shoulder shrugs
and try
torso turns. So when you get home you are in
a good frame of mind.
Exercising later in
the evening has proved
beneficial for many people. If you can't
exercise take an evening walk. You will
be
astonished by the difference it will make in your
life. Physical Activity has made a big difference
in
my life and I follow my own advice. There is so
much one can say on this subject but main thing is
get up and
move around.
 Lyla, practice's her dive, before diving into
the whirlpool.
Really doing a section of an
aerobic workout.
COOKING UP EXERCISE TIPS
THE WORKOUT
THAT WORKS FOR EXERCISE ENTHUSIASTS.
Are your workouts working for you? Not sure? One
way to tell is by using a method
called the rate
of perceived exertion (RPE). It helps ensure that
you're working out to your optimal level!
Aim too
low and you'll just be going through the motions
without much benefit. Aim too high and you could
end
up frustrated, burned out, or injured!
So how do you find a pace that's just right?
Think of exertion on a scale of 1 to 10, 1 being no
exertion (sitting in a chair, for example) and 10
being the
most you can possibly do. A moderate walk
might put you at a 3. Remember, it's not about how
fast you're walking,
it's about how strenuous it
feels. Aim for a range between 3 (moderate) to 5
(strong), say experts at the American
Council on
Exercise. You should feel you're exerting yourself
enough to gain cardiovascular benefit, but not so
hard
that it's difficult or uncomfortable to sustain
your workout.
As your strength and fitness level increases,
bump up
the intensity to compensate, still aiming to stay
within your newly defined 3 to 5 range. The best thing
about perceived exertion is that it works for any
workout - walking, jogging, bicycling, bench stepping,
climbing
stairs, or performing low-impact aerobics!
So go ahead - enjoy
COOKING UP RECIPES FOR WELLNESS
It stands to reason that a lot of us are goal
oriented. We are individuals therefore our goals
are
different. If we were robots, our goals
would be the same.
Some people want to become slender.
Others want
to intensify their beauty. Then there are the people
who want to have a magic wand to reduce their
waistline.
There are those who want to succeed in the business world.
And still others want to be young
forever. Of course
there are those who want to make as much money as they
can and then some. The powerstruck
ones are pretty
interesting. That is their main focus.
Then there is the focus on living the best we
can
from day to day. Savoring the joys that life has to offer.
But this is only if we are healthy.
Illness puts a damper
on everything. That is the primary reason for being healthy.
But to be healthy
we must take the steps that will
accomplish that. We all know that.
Exercise will help and a good diet
is a must.
But what about the rest of it. Taking a lot of supplements
turns people off. It is essential
to understand the
value of doing just that. Supplements are the key to
long life and a very healthy one.
Another
focus should be on exercise.
Now here is a factor that is rich in possibilities.
Spot exercising is
good, aerobics even better and
walking superb. Some people hate exercise. Others
thrive on it and it does
the job for them. For those
who hate exercise, walking is the answer. Walking
briskly is where exercise shines.
The exercise machines are a great invention.
They make spot reducing a breeze.
These
are all suggestions to help us in our quest
for good health and long life.
All the information in the
world won't do it for
you unless you want this and work at it every day
for the rest of your life.
No
one can do it for you. It is a single solitary
effort and I might add quite rewarding
if you follow through.
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Isometric Exercise Introduced
by Dr Jeremy Sims
Isometric exercises by definition are those in
which a force is applied to a resistant object. They have a part to play in a number of programs for muscle strengthening.
A typical example is pushing against a brick wall.
Although there is a build up of tension in the muscles there is no actual movement.
To increase strength it is necessary to maintain
a position in any one exercise for between 6 to 8 seconds. The exercise should then be repeated 5 to 10 times, each time ensuring
maximum muscular contraction.
A number of important points regarding isometric
exercise need to be emphasized:
1. Any one isometric exercise will only increase
muscle strength at one joint angle. To strengthen the other joint positions requires repetition of further corresponding exercises.
2. Isometric exercises on their own are not recommended
for strength training. They must only form part of a complete exercise program.
3. If you suffer from heart disease or raised
blood pressure you should stay clear of isometric training. During muscular contractions in this form of exercise, blood pressure
can rise quite profoundly.
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Los Angleles California
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