Alcohol And Exercise

On Friday afternoon after you leave work, you probably think about going out and having a few drinks with
friends to relax and wind down.  Even though you  may think you deserve to go out and have a few drinks,
there are some things that you should certainly keep in mind.

Like any other day, tomorrow is going to be a day for exercise, and since you are exercising on a
regular basis, a few drinks of alcohol won't really hurt anything, right?  Before you decide to rush out
to the local bar, there are a few things below that you should think about before you make your choice
about going out to drink some alcohol.

Research has proven that even small amounts of  alcohol with increase muscular endurance and the output
of strength, although these types of benefits are very short lived.  After 20 minutes or so, the
problems will begin to surface.  All of the negative side effects associated with alcohol will easily
outweigh any possible benefits that it can have.   No matter how you look at it, alcohol is a poison
that can really harm your body if you aren't careful.

The negative side of alcohol can reduce your  strength, endurance, aerobic capability, recovery
time, ability to metabolize fat, and even your muscle growth as well.  Alcohol will also have an
effect on your nervous system and brain.  If you use it long term, you can cause severe deterioration
of your central nervous system.   Even with short term use, nerve muscle interaction can be reduced
which will result in a loss of strength.

Once alcohol reaches the blood cells, it can and probably will damage them.  With alcohol users,
inflammation of the muscle cells is a very common thing.  Over periods of time, some of these cells
that have been damaged can die which will result in less functional muscle contractions.  Drinking
alcohol will also leave you with more soreness of your muscles after you exercise, which means that
it will take you a lot longer to recuperate.

Alcohol will also have many different effects on your heart and circulatory system as well.  When
you drink any type of alcohol, you may begin to see a reduction in your endurance capabilities.
Anytime you drink, your heat loss will increase, due to the alcohol simulating your blood vessels
to dilate.  The loss in heat can cause your muscles to become quite cold, therefore become
slower and weaker during your muscle contractions.

Drinking alcohol can also lead to digestive and nutrition problems as well.  Alcohol cause a
release of insulin that will increase the metabolism of glycogen, which spares fat and makes the loss
of fat very hard.  Due to alcohol interfering  with the absorption of several key nutrients, you
can also become anemic and deficient with B type vitamins.

Because your liver is the organ that detoxifies  alcohol, the more you drink, the harder your liver
has to work.  The extra stress alcohol places on your liver can cause serious damage and even
destroy some of your liver cells.

Since alcohol is diuretic, drinking large amounts can put a lot of stress on your kidneys as well.
During diuretic action, the hormones are secreted. This can lead to heightened water retention and no
one who exercises will want this to happen.

If you must drink alcohol, you should do it in moderation and never drink before you exercise, as
this will impair your balance, coordination, and also your judgement.  Think about your health and
how you exercise - and you may begin to look at things from a whole new prospective.

Read More

Exercise Balls

Exercise balls are one of the most innovative ways to exercise.  These little balls will catch every
one's fancy due to their shape and very attractive colors.  The real benefit of these balls, which
were introduced by a group of Swiss medical therapists, is a substitute of support during exercise.

Working out with the exercise balls will strengthen and tone all of the major muscles of the body.  The
soft texture of the balls make it an ideal choice for Yoga positions, using dumbbells for muscle
toning, or working on heavy duty weight training equipment.

The advantage of exercise balls is that they are durable and maintain shape well under pressure.  The
documentation with the balls will provide test  load figures for how much weight the exercise balls
will hold.  The advantage here is the fact that the balls provide soft yet firm support that doesn't
harm your body.

You can find exercise balls in several different colors and finishes.  You can even get a ball that
matches the texture of your room.  They are simple to store and you can even roll them under your bed
or a table if you prefer.  When you aren't using  them, you can let kids play with them.  These balls
are very fun for kids, as they are very soft and won't cause them any harm.

Medical equipment
Originally developed for use in medical therapy, the exercise ball is used to support the body
during exercise.  These balls will provide support to the body when you do a specific exercise in a
specific position and still need to maintain the balance.  Most exercise balls are made of burst
proof latex or other material that is very safe to use.

There are many postures with yoga and muscle toning exercise that can only be done with the help of
support.  For these postures, exercise balls are quite useful.  The exercise balls will introduce an
element of stability to the exercise that you  wouldn't normally get with the floor exercise.

Your body responds automatically to the instability to keep balanced on the exercise ball.  This will
help in strengthening the muscles that aren't  actively participating in exercise.

An exercise is also very useful for physiotherapy treatment.  Exercise balls will help to get rid
of backache and spinal disorders.  The small  range of movement and adjustment of balance of
the spine that is induced by exercising with the exercise ball will help reduce back pain.

The Swiss ball exercise is for people with back pain to provide them with a simple way to restore
movements after an episode of back pain.  It also results in improved muscle strength, greater flexibility, and a wide range of motion of the spine during treatment.

Read More

Exercise At Home Or Gym

Making the decision of where you will go to exercise is a very important step in reaching your goals of
fitness.  A lot of factors will go into this  decision, and each one should be evaluated well
before you start exercising.  Once you have made  a decision on where you will go to exercise, you
can move on to deciding how you plan to work out.

As you probably know, exercising at home has many advantages.  The finance department is one of the
best advantages.  With the gas prices being what they are today, it is quite obvious that you'll
save money on fuel as well as wear and tear on your vehicle by choosing to exercise at home.

Memberships to a gym can often be quite expensive and may include other things that you don't need
such as child care or swimming pools.  You also won't need to be concerned about the latest
trends of exercise gear as you most likely will be exercising by yourself at home.

Keep in mind that working out at home does  require a bit of financial obligation.  Even  though you may plan to run, it is very important that you have high quality running shoes.  This statment applies to any type of equipment that  you may purchase to use at home.  If you go out and buy cheap equipment, you'll probably
end up getting hurt or getting frustrated because you aren't making any progress.

Along with the financial gains, exercising at  home may also help those who don't like to work
out in public.  If you are worried about how you look in gym clothes, it is very comforting to
know that the only person who has to be with you when you exercise at home is you.  Also, when
you exercise at home, you don't need to worry about time at all.

Those of you who are motivated by being with people you know or come to know while working out away from home, a gym may be a better idea than working out at home.  At the gym, you'll  also more of a selection of equipment as well, far more than you'll have at home.

If you need other services than just weights and equipment, the gym may have just what you need.
If you plan to swim a triathlon, you'll find the swimming pool at the gym to be just what you need
to prepare yourself.  Swimming is also a great  exercise for your body and cardio, as it will work
muscles in your body that you probably didn't even know you had.

Gyms will also offer you classes that you may find very motivating.  If you attend class on a regular
basis, you may be motivated enough to continue so you don't have to defend yourself when asked
where you've been or what you have been doing. You can also meet new people in class, or just
help others along if you choose.

All in all, making the choice of exercising at  home or at the gym is a choice you should make
based on your goals and personal preference.  The most important decision you'll need to make is
to determine what type of environment you want to be in and how you want to accomplish the
fitness goals in your life.

Once you have given it some thought and weighed out the pros and cons, you'll have no problem
making the choice.  Always keep in mind that once you've made your choice, you can always switch
if you aren't happy with the choice you made.

Read More

Cardio Exercise

Everyone has wondered at some point in time which cardio exercise is better.  To put it in simple
terms, both low and high intensity exercises will help you to burn off body fat.  The question here
is which is the most effective to burn off more body fat.

When scientists first discovered that during  intensive exercises, your body burns glycogen, which
is a form of stored carbohydrates that are stored in your liver and muscles for energy.  During low
intensity exercises, your body will burn a lot of fat.

If your wondering whether or not it works, the answer is no because there are so many obese people
still around.  Even though they are working out with low intensity routines, it still makes you
wonder how it can be.

The scientists were right when they said the human body burns more body fat during low intensity
exercises like walking or swimming.  During a  high intensity exercise such as running, the body
will burn a lot more calories.  Even if some of the calories burnt are from glycogen, there are
still many fat calories burned as well.

To put the icing on the cake, when your store of glycogen gets low, the carbohydrates from your
food you eat will later get converted into  glycogen to fill up the store and won't be converted to body fat when they are left unused for energy.

High intensity cardio exercise will juice up your metabolism even after you have completed your workout.  What this means, is that your body will continue to burn body fat hours after you have left the gym.  This effect is nearly non existent in low intensity cardio or aerobic workout.

Accumulatively, your body will burn up more and more calories during and after you have finished a
high intensity cardio exercise that it will with low intensity.

You can inject high intensity exercises into your cardio workout by introducing some interval training. You can walk for 5 minutes or so, then break into some jogging for another 5 minutes or so.  Then, walk briskly again until you have caught your breath and then sprint for a minute before you walk again.  From this point, simply alternate your running and walking for the  next 15 minutes until you are finished.

One of the best things about cardio is the more you do it, the more energy you'll have.  Cardio
will help you to burn calories, although its more useful for keeping your energy levels high.

If you've never tried cardio before, you should give it a shot.  If you like to exercise, you'll find cardio the best way to boost your energy and keep in top shape.  If you are just starting out, you'll want to go slow and keep your cardio  exercise in track - as it is very easy to over exert yourself.

Read More

Exercise And Asthma

If you suffer from asthma, you probably think that you can't exercise properly or safely.  Contrary to what
many think of this subject, there are ways that you can get in shape and exercise, even if you suffer
from asthma.

Asthma is a chronic lung disease that is marked by characteristics such as coughing, wheezing, shortness
of breath, and chest tightness.  Asthma tends to occur with people who are genetically or environmentally
presdisposed to the condition.

Some of the triggers that may start or make an attack worse include exposure to allergens, viral respiratory
infections, airway irritants, exercise, and exposure to things such as dust mites or cockroaches.

You can prevent asthma attacks by doing the following:
1.  Bathe your pets weekly.
2.  Don't smoke or permit smoking in yourhome.
3.  When mold or pollent counts are high, you should stay inside with air conditioning.
4.  Wash your bedding and any stuffed toys at least once per week in hot water.
5.  Wash your hands every chance you get.
6.  Get a flu shot.
7.  Wear a scarf over your mouth and nose in the winter months.
8.  Be proactive and know your triggers and  how you should avoid them.

Now that you know what you know about asthma, you  may be wondering where exercise fits in.  As most
doctors will tell you, you shouldn't give up on sports or exercise at all.  You just have to be
smart about how you play and take special pre cautions to avoid attacks.

Almost all doctors agree that the best way to  prevent attacks during exercise is to keep your
inhaler and medication close by.  You should never use the inhaler more than 3 times during a game
or exercise session.  If you are up the previous night with coughing and wheezing, it's always best
to go light with your exercise the next day.

For something known as IEA (Exercise Induced Asthma), the symptoms are somewhat different, in the fact
that they appear after 6 - 10 minutes of exercise and will often be worse in cold or dry air.

If you have IEA, there are several activities that you can enjoy such as swimming, walking, biking,
downhill skiing, and team based sports.  There are many activities for you to choose from, to ensure
you get the exercise you need as well.

Keep in mind that the condition of asthma isn't  "all in your head", it is a real physiological
medical treatment that will require treatment to prevent and treat.  Even though your doctor will
be your best friend in treating asthma, you are the one who can prevent your symptoms.

Always be smart, take your medication, and be proactive.  Don't let it put you in a life of
misery - as you can enjoy exercise just like everyone else.

Read More

Buying An All In One System

These days, more and more people are turning away from memberships to gyms and instead choosing to
invest money in a home gym.  You can put a home gym in a spare corner of your home, or even in the
basement if you wish.  Along with helping you save money by combining several different types of
equipment into one machine, these types of equipment can easily fit in small spaces and type up a lot
less weight than their individual counterparts.

When you are considering to buy an all in one piece of exercise equipment, you should first think
about your goals.  You should consider what you  hope to achieve from exercising and just how well
this piece of equipment will benefit you.

There are several types of all in one equipment for exercise on the market and almost all of them are
advertised well on television, in magazines, and  on the internet.  The most popular types on the
market are those types that are geared towards individuals who are interested in lifting weights.

Right now, the two most popular types of all in one exercise systems are the Bowflex and Total Gym
brands.  The Bowflex system uses resistant bows  that bend instead of the traditional weights that
simply lift.  Bowflex is designed to fit a wide variety of budgets and needs, it's widely
adaptable and extremely popular as well.

To make things even better, you can store the basic Bowflex system in small and tight places,
even under a bed if you choose.  The larger and more expensive Blowflex system competes with
the types of professional equipment that you can find in gyms, which allow you a quality workout
on quality equipment.

The Total Gym system is great as well, as it is advertised by martial arts legend Chuck Norris
and supermodel Christie Brinkley.  It is less expensive than the Bowflex and uses gravity
and resistance instead of traditional weights. By using this system, you have the ability to
adapt the machine to a wide variety of exercises that will work many different areas of your body.

When you make that decision about buying an all in one exercise system, you must also decide
on price, features, brand, and just who will use the machine.  If your family plans to use it as
well, then you'll need to get a system that  everyone will agree on.  You obviously wouldn't
want a machine that is too complicated for others in your home.

Even though Bowflex and Total Gym are the 2 most popular types of all in one equipment, there are
several others out there as will, from brands such as Weider and many others.  Before you
make your choice, you should look at several to see which one offers you more for your money.

Read More

Chidren And Exercise

If you have a child of 6 to 8 years old that wants to start exercising and lifting weights, you may
find yourself wondering what you should do.  While some think it is perfectly fine for children to
exercise, there are others that think differently.

The long and short of it is that yes, it is  beneficial for your child to partake in exercise
or a weight training regimen although there are a few things that you should keep in mind once this
starts to happen.

No matter how you look at it, children aren't  minature adults and therefore you can't use the
same methods with growing children that you can use with adults, as children are different from adults
emotionally, anatomically, and physiologically.

All children have immature skeletons, as their  bones don't mature until they get 14 - 22 years of
age.  With girls, exercise during childhood can have very critical effects on bone health that
can last for their entire lives.

Children are often times vulnerable to growth related overuse injuries such as Osgood schlatter
disease.  Children have immature temperature  regulation systems due to their having a large
surface area compared to their muscle mass which will cause them to be more susceptible to injury
when they aren't properly warmed up.

Children don't sweat as much as adults do, so  they will be more susceptible to heat exhaustion
as well as a heat stroke.  Due to their low muscle mass and immature hormone system, it makes it
harder for them to develop strength and speed. Their breathing and heart response during
exercise are also different from an adults, which will affect their capacity for exercise.

On the other hand, young boys and girls can  drastically improve their strength with weight
training although opposed to adults, neurological factors instead of muscle growth factors are mostly
responsible.

When you consider programs for children, first and foremost you should obtain a medical clearance.
The first approach to designing a program is to establish a repetition range of 8 - 12 and keep
the work load appropriate for the range.

You should ensure that workouts are spread out enough to have at least 1 - 2 full days of rest
between workouts. The main focus when working out should be on the form of every exercise performed,
and not on the amount of weight being lifted.

Before weight training, warm up and stretching should be done.  Start your children off with light
loads and then make adjustments accordingly.  No more than 3 non consecutive exercise sessions
should be done in a week.  You should also see to it that they drink plenty of water before, during,
and after exercise.  Getting enough water is very important with exercise, as it is often times very
easy to get dehydrated - especially with children.

Read More

Free Weights VS Machine exercise

Something you need to keep in mind and never forget is that when you exercise, you are training for
life.  You still may spend an hour a day in the gym, although that will still leave another 23 hours
or so for your muscles to function without using any fancy equipment.

Whenever you do any type of exercise, the movement of your body during the exercise is known as the
range of motion.  The more difficult the range of motion is, the more effective the exercise will be,
because your body has to work twice as hard to  perform the movement.

Take for the instance the classic dumbbell bicep curl.  If you aren't familiar with the exercise,
it is performed by standing up straight with your palms facing forward, and a pair of dumbbells held
down by your sides.  You'll contract your biceps to bring the dumbbells up to your shoulder height,
then repeat the exercise as many times as you wish.

Using that same movement for exercise on a bicepc url machine, you should sit down, brace your
upper arms on a pad, grasp 2 handles that are in front of you, then perform the same movement as
above to move the handles in an upward motion.

Now, looking at the muscle contractions in this exercise, you are contracting essentially your
biceps if you are using the curl machine, and that is pretty much all you are doing.  When you
use the machine you are sitting down, which will limit just how much your shoulders give.  The
machine has several muscles used in this exercise limited to the biceps, as well as
the muscles in your forearms and fingers.

Most of the time, when using machine weights, you will always be limited as to what type of exercise
you can perform.  You must always follow a strict procedure, which is pretty much the same with
free weights.  Unlike free weights, machine  weights offer a certain degree of resistance.

One of the best thing about free weights is the fact that you move a little chuck around to
select the weight you want to use.  Instead  of dragging it over to your exercise area,
you simply select it on the machine.  When  you are tired during a workout, this can be
a blessing.

A lot of people argue in the fact that free weights are the best for your body.  While this
is normally true, many people out there feel that machine weights are the best.  There are pros
and cons with both machines, although free weights have been around a lot longer and have
been proven time after time to achieve dramatic results.

Body builders for example, have used free weights over the years to build very impressive
bodies.  If you ask most of them about machine weights, they would probably laugh at you and
tell you that you need to quit joking around.

In a nutshell, free weights will use more of your muscles than the machines do, which makes them
more effective overall.  This doesn't mean that the machines are a waste of use, as they
offer some great advantages.  In some cases, it is best to stabilize the muscles that are
being used in a movement, which is where machines are the best to use.

The decision on which to use for you should be based on what you hope to achieve with lifting
weights and where you plan to use the equipment, such as home or at a gym.  Both systems are
great for your body, although the free weights are best to use if you want the best possible
workout, and always ensure that your muscles are getting the right workouts they need.

Read More

Exercise As Power Source

This day and age it can be very difficult indeed to go to the gym.  Life is very hectic and busy, which
will create a serious challenge for remaining  consistent with exercise each day.  Exercise is
however, just what we all need to reduce stress, and give the body the extra energy it needs to carry
out normal living.

The best results of exercise are achieved through the use of refined techniques, functional exercises,
cardio, the right nutrition, variety, awareness,  consistency, and motivation over a period of time.

The refined techniques mean correct form to isolate muscles or to target areas of the body.  Efficiency
is need to ensure stimulation of the muscles.  With weight lift training, which is also known as
resistance training, you'll need to eliminate any type of momentum.

It is also important to move the weight about using a full range of motion.  Full range of motion causes
the muscle to contract for the right amount of time and help to ensure the right length of the tendons.
The goal here is to strengthen the joints of your body by stimulating the muscles.

Cadence is also helpful, as it is a term that refers to the rate in which the resistance or the weight
moves.  The best results with cadence are gained by slow movements which will cause the muscle
to contract for a longer period of time.  You can mix in a series of fast and slow cadence,
which is very beneficial with sports type training.

Using the correct angles will achieve muscle isolation in target areas and help to decrease
the risk of injuries, which is great for those using heavy weights.

Functional type exercise is a popular technique that will stimulate the core and torso of your
body while you work on another muscle group at the same time.  As an example, when you perform
a dumbell press while lying on an exercise ball.

Your abdominal muscles and the core muscles will contract to hold your body into this position,
while your chest and tricep muscles will push the dumbells up.  This type of exercise and challenge
will cause maximum stimulation to your body and keep the workout interesting and refreshing.

Cardio is another exercise that is great for the heart and lungs.  The total number of calories
you burn is very important along with maintaining the right heart rate.  The formula for your
heart rate is 220 minus your age times 60 for the lower number, then 220 minus you age and
times 80 for the upper number.

This is also known as fat burning zone.  Cardio will also de-toxify the body and help to strengthen
the immune system along with other benefits.  The muscles will contract and pass the lymph along,
which will allow the immune system to clear away dead cells and bring new ones in.

Anytime you exercise, warming up is very important, as it will prepare your body for the more
demanding workout of cardio.  You should always allow 15 - 30 minutes prior to weight lifting and
10 - 15 minutes prior to cardio exercises.  You should also stretch as well, as this will help
get the blood flowing through your musles and get them limber as well.

An ideal schedule for working out is to warm up then follow with cardio.  You can lift weights
on Monday, Wednesday, and Friday then cardio only on Tuesday and Thursday.

Even though you may think your schedule is simply too busy to maintain a schedule for working out,
you'll find that adding exercise will actually add more time, as you'll have a lot more energy in
your normal everyday life.  You can think of exercise as the batteries that will help to give
your life power.

Read More

Exercising During Pregnancy

Everyone knows that exercise is very good for your health.  During pregnancy, exercise can have many
other benefits as well.  Normally, exercise should be light, especially during your first few weeks
of pregnancy while your body adjusts to the changes.

Any type of heavy exercise can divert the blood flow from crucial areas, and most women that exercise
on a regular basis should tone down their workout regimen during pregnancy.

Swimming, walking, and yoga are two very popular exercise activities that are suitable for pregnant
women.  There are other forms of exercise such as weight lifting that are acceptable as long as it
isn't too strenuous.  Most specialists recommend exercise 3 - 4 times a week, unless you have a
medical condition that prevents it.  If you are ever in doubt, you should consult a physician first.

Below, you'll find some of the best reasons as to  why you should exercise during pregnancy.

1.  Exercise can help to reduce the length of labor and recovery time.  The right exercise
routines will also increase stamina that is needed for delivery.

2.  Improved mental health.  Exercise can lower stress and improve your emotional health,
making it easier for you to get through the new experience of becoming a mother.

3.  Exercise can also help with weight management after the child has been born.  A common concern with most mothers is the weight they lose after pregnancy.  During pregnancy, exercise can
make postpartum weight loss easier.

4.  Exercise is very good for your unborn baby.  By keeping your body healthy, you are also
looking out for your baby as well.

5.  Exercise can help reduce the side effects of pregnancy.  Symptoms such as fatigue, headaches,
swelling, and constipation are all common with pregnant women.  Studies have shown exercise to
reduce the occurrence of these symptoms.

6.  Exercise can also decrease the risk of premature birth.  Exercise has been proven to
decrease the risk of premature birth by at least 50%.

You should always make sure that you drink plenty  of fluids before you exercise, follow a nutritious
diet, and avoid over exertion.  You should also listen to your body, and if you start feeling
sick you should immediately stop and rest.

If you exercise during your pregnancy, you'll find it a lot easier to deliver when the time comes.
Exercise will help your body strengthen up, which will make it very easy on you when you go into the delivery room.  Women who don't exercise find it much harder when the time comes to give birth.

Exercising during pregnancy is one of the best things you can do for yourself and for your unborn
baby.  Your baby will reap some of the benefits, which is reason enough to exercise.  Always be
safe when you exercise, and don't hesitate to ask a doctor for advice if you have any questions at
all.  As long as you exercise safe and use good common sense, you'll do a world of good for  your pregnancy.

Read More