Aerobics, Anaerobics, or Vacuuming; It’s all Good

 Author: C. Small

Are you a couch potato? Do you prefer sitting on the sidelines watching others have fun? Well, it’s time to get up and get active. The American College of Sports Medicine (ACSM), the Centers for Disease Control and Prevention (CDC), and the Surgeon General have all issued statements that recommend placing an emphasis on adopting physical activity into one's lifestyle. Their purpose is to make us aware of the health benefits associated with increased physical activity, as well as to highlight the amount and intensity of activity necessary to achieve optimal results.

Now before you look at increasing your physical activities, you should consult your physician to ensure a safe and healthy experience. Next, you must understand the term. Physical activity cannot be defined in just one or two words; it is a broad term that encompasses all forms of muscle movements. These movements can range from sports to lifestyle activities (such as house cleaning, gardening, etc). Also, exercise can be defined as physical activity that is a planned, structured movement of the body designed to enhance physical fitness. Regimented or purposeful exercise consists of a program that includes twenty to sixty minutes of activity at least three to five days a week.

Let’s take a look at the word exercise. Are there different categories of exercises? Actually there are. Exercise may be classified in one of two categories or energy systems, anaerobic and aerobic, depending on where the energy is derived from. There is a distinct difference between the two, and specific training techniques are used to enhance both. Anaerobic exercise does not require oxygen for energy. This is due to the intensity and duration of anaerobic events, which typically are high intensity and last only a few seconds to a minute or two. Also, in anaerobic exercises the body creates the energy without oxygen. This basically is due to the fact that the body’s demand for energy is greater so that it will find natural body chemicals such as creatine phosphate to create it. These activities include weight lifting, machines that offer resistance, dumbbells, and short sprints.

Aerobic exercise on the other hand, does require oxygen for energy. When performing a set of aerobic exercises you are causing the body to utilize oxygen in order to create energy. The oxygen is needed to breakdown glucose. Glucose is the fuel needed to create energy. This energy system is primarily used during events lasting longer than several minutes, such as cycling/biking, running, swimming, cross-country skiing, playing basketball, jumping rope, roller skating, walking briskly and dancing. In addition to these fun activities, you can get a great aerobic workout through stationary exercise machines such as cycles, treadmills, stair-steppers and rowing machines. These can be found at a local gym or health club, where you can not only increase your fitness-level but social contacts as well. Most of these machines can also be used in the privacy of your home.

(Note: The potential does exist however, where one can use both the aerobic and anaerobic systems, as in soccer, where a match requires ninety minutes of continual activity with short intense bursts of effort.)

Participation in physical activity can be beneficial for anyone and can be started during any stage of life. One goal of Healthy People 2010, which is a categorized listing of national health objectives established by the U.S. Department of Health and Human Services, is to increase the number of people who participate in daily physical activity. So whether you decide to do a regimented exercise program, house or yard work, walk a pet, or walk around town to complete errands, get up off the couch and get active!



About the author: C. Small is the Founder/President/CEO of CVS Unlimited, LLC and a health and fitness enthusiast with more than 31 years of military training. The Company’s desire is to help people achieve healthy lifestyles by combining good nutrition with the right exercises, and using the right equipment for lasting results.

Source: http://exercise-and-nutrition.com

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Low-impact Exercises are Fun and Healthy

Author: Raymond Lee

Not everyone is made for high-level exercising. But you can become fit without bouncing around in a leotard, battering your joints. Forget all the huffing, puffing, lugging, lifting, and straining. Movement therapy is a gentle – yet effective – group of sports that include yoga, tai chi, and Pilates. Just don’t be fooled by their mild manner. These activities can whip you into shape without breaking a sweat.

All three have ancient Eastern roots and are merely different interpretations of the same principle: keeping your body and mind in harmony naturally leads to better health.

It wasn’t until recently that modern science confirmed the many physical benefits of yoga, tai chi, and Pilates. With them, you can improve your balance, flexibility, and strength – no matter what your age, weight, or fitness level.

No Pain – but great gain 

Yoga, tai chi, and Pilates are gentle enough for anyone to try. If you consider yourself in bad health or disabled in some way, you’re a perfect candidate for these movement therapies. You can ease into the programs slowly and set your own pace. It’s easy to stick with them and you’ll see improvement quickly.

Here are just some of the benefits you will get from these soothing approaches to fitness.

• When you were a child, tripping and falling meant just another minor scrape. But as you get older, taking a tumble can have serious and crippling effects. If your sense of balance is as bad as Humpty Dumpty’s,these are the safest forms of exercise for you.

Just like the trick to growing tomatoes is to keep the main stalk strong, the trick to great balance is to keep your core muscles strong. The bands of muscle in your abdomen, lower back, and buttocks are the center of strength and control for the rest of your body.

All three examples of movement therapy are relatively stationary,but because they strengthen your core muscles, your balance will improve quickly – preventing falls – and you’ll develop greater flexibility and strength. Soon you will be moving with confidence again.

• Tai chi and yoga are especially recommended for people with arthritis.Gentle yoga can improve arthritis in your hands, for example, and tai chi’s precise, flowing movements help keep your joints limber, relieve your pain, and keep you active.

• The dance-like stretches, poses, and maneuvers within each of these movement therapies will gently strengthen and tone your body. Pilates is especially good as a strength-training workout.

• Add yoga or Pilates to your exercise regimen if you need to improve your heart health.

• In today’s hectic world, it may be hard to squeeze an extra 30 minutes of exercise into your schedule – at least without feeling even more stress. The beautiful thing about movement therapy is that it combines stress relief with exercise, so you kill two birds with one stone.

All the activities – tai chi, yoga, and Pilates – are done slowly, with intense focus on proper breathing and posture. They all relax your body and calm your mind.

As you can see, you can boost your overall health with these joyful, health-giving movements.

Things to know before you give it a go 

Just to be safe, make sure that you take these precautions before starting any new exercise program.

• Get your doctor’s approval on your fitness plan, especially if you’ve badly injured your back, neck, knees,or shoulders in the past.

• The stretches, poses, and movements of these therapies should not hurt. If you feel pain, stop and check your technique before continuing.

• Pilates is the most intense of the three exercise forms. You may want to try one of the less strenuous programs first if you are out of shape.

 • Be forewarned, you might get addicted to these calming sports.

Quick And Easy Tips On Nutritional Supplements

Author: Ranju Kumar

Nutritional supplement is a product that provides additional nutrients when people don't get enough of them through food. Nutritional supplement increases the intake of vitamins, amino acids, minerals, herbs, etc. It gives you everything you need to quench the thirst of average daily intake of nutrient.

Nutritional supplements are available in different shapes and sizes - many nutritional supplements can make a huge difference in your life. Nutritional supplements are exactly what they imply; they are the vitamins and minerals and other nutrients that your body needs to be healthy. Here are some information on nutritional supplements and what they are used for.

First of all, supplements help you to overcome nutritional deficiencies. We need all the nutrients in the proper amounts in order to have an optimum health. Since our diets can not provide all of them, nutritional supplements can fill in those gaps.

Nutritional supplements also help to boost our immune system. The stronger your immune system, the more resistant your body can be against disease. You probably know that popping a tablet or two of Vitamin C can help you avoid cold and related illness. This is exactly how useful supplementation is.

Nutritional supplements also enhance and complement our activities, such as workout regimes etc... Our body needs more than just vitamins and minerals. There are various nutritional health supplements offering a wide spectrum of essential nutrients. There are plenty of high quality multi-vitamins available on the market that offers a comprehensive range of vitamins and minerals.

Nutritional supplements represent a support to our body. The nutritional supplements clean the human body and restore the deficiencies present inside. While taken constantly, nutritional supplements promote good health and help prevent diseases. Nutritional supplements represent a good thing that we need. It is best to satisfy the body's vitamin and mineral needs with a healthy diet.

Here are a few tips that you might consider before buying nutritional supplements:

1. Nutritional supplements can enhance your body's function. It cleans the human body and restores the deficiencies present inside.

2. Everybody can consume nutritional supplement and mostly if it is diagnosed with a nutritional deficiency.

3. You must find out if you have a nutritional deficiency.

4. Ask your physician if it is safe for you to take nutritional supplements.

5. Does this supplement interact with any drug or food you are consuming?

6. Nutritional supplements help in better healing. Choosing the right supplements according to the requirement will provide the body with the fuel needed to enhance re-growth and heal within the body.

The goal of using nutritional supplements is to get your health, fitness and looks to a greater level. Nutritional supplements for good health are nutrients which may include one or several of the following: vitamins, minerals, amino acids, fatty acids, and medicinal herbs or botanicals.

Bad Diet Habits Bodybuilders Must Avoid At All Cost

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Author: Dane Fletcher

There are some mistakes that an ordinary person can get away with but not a bodybuilder. The lifestyle of a bodybuilder should be a lot different than that of someone who isn’t as physically active as a bodybuilder. By lifestyle I mean their eating habits, what they do to pass time and the habits they’ve picked up along the way. Here are the most severe mistakes that a bodybuilder can commit and may warrant a death sentence to their bodybuilding careers.

1. A Poor Diet This tops the list because by now we all know the importance of having a balanced diet that is rich in both quality and quantity. The mistake many make is neglecting their whole foods and replacing them with supplements. You know you’re committing this sin if you’d rather have a protein bar than a chicken wing or a protein shake than a glass of farm fresh milk. Supplements are meant to do exactly that; supplement. There has to be a good diet made up of healthy whole foods and then the supplements come in.

2. Insufficient Intake Of Water Water is very important to a bodybuilder and as much of it as possible should be taken. It is a medium in which all the body’s chemical reactions take place as well as a reactant in most of them. It is the chief transport agent in the body and it forms most of the blood’s volume. It also controls the body’s internal temperature and removes waste products from the body via sweat, urine and other excretions. Accumulation of toxic substances will not only hinder your body from achieving the goals you’ve set for it but also will damage your body.

3. Alcohol This is like the greatest habitual sin that you can commit. While it is true that a cold beer on a hot summer afternoon is the greatest gift given to humanity, it is actually the reverse when it comes to bodybuilders. It lowers the testosterone levels in your body meaning that less fat will be burnt. Also, alcohol is packed with empty calories that will just ensure that what you eat gets stored around your tummy and waist line. Now you know the reason for beer bellies! Try a cold glass of low fat milk, a protein shake or even better, water.

4. Smoking I don’t think it can get any worse than this when it comes to knowingly destroying your own body. Let’s just start with the fact that it greatly damages your lungs which are used for breathing just incase you didn’t know that! Working out is as basic to every bodybuilder as the sun is in the solar system. It requires a lot of oxygen. Smoking reduces your lung capacity and you end up panting and gasping for air after just a set of cardio. If you can’t do a 20 minute straight cardio, then you need to quit it now. It also escalates you chances of getting heart disease, cancer and other health complications.

Classical Pilates Technique with consideration of the NECK & BACK

FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact cvsmall.small@gmail.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I'm retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

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