Saturday, 9 November 2013

Step Aerobic Exercise

Step Aerobic Exercise

 
Step Aerobic Exercise
Step Aerobic Exercise

Step aerobics 

 is a form of aerobics that is practiced worldwide by millions of people. The reason for its popularity is simple-it offers a great cardiac workout without the need for extensive space or equipment. All that is required is a flat surface and an aerobic stepping platform.
While the aim of aerobics is to increase the body’s consumption of oxygen, step aerobics builds on that goal by offering a more intense workout. The platform or “stepper” provides this extra boost by incorporating the action of stepping onto the platform to intensify the workout. The other benefit is that it has more impact than floor aerobics, and doesn’t stress the joints as much as running or jogging. The action of stepping onto the platform doesn’t shock the joints and generally does not require a great deal of co-ordination or athleticism.
The ‘stepper’ in step aerobics could be many things. There are many companies that sell sturdy platforms bundled with exercise videos and lots of other extras. But if you’re on a budget any household item can do. A block of wood, a milk crate, or a short stool can all provide that raised platform. Just be sure that it’s sturdy and safe or injury from falling or twisting an ankle could be a risk. Investing in a good platform is eventually the best bet, which will limit the chance of injury.
Other equipment needed is simply proper workout attire and a good pair of sneakers. When choosing sneakers, they should be lightweight (since a lot of stepping will be required) and provide good arch support and shock absorption.
To start, you can read a book on aerobics, watch a video or join the local gym and enroll in a class. Beginners to step aerobics can start with very simple exercises like stepping onto the platform and stepping back down again. Step aerobics is very welcoming for beginners, requiring far less complicated moves than other forms of exercise.
However, as you progresses there are many things that can be done to intensify the workout. The steps can be more rapid, and the platform can be raised. Arm movements can be incorporated to further increase blood flow and oxygen consumption. Some steps themselves are adjustable so as a user increases in skill and fitness, the step aerobics platform can grow as well.

 

Strengthen Your Immune System...

 

Strengthen Your Immune System

 
Strengthen Your Immune System
Strengthen Your Immune System

 

  

Strengthen your immune system by harnessing the power of diet, meditation and exercise. It is a case for concern that few people work on improving their immune system. Why bother when medicines abound over the counter? Don’t do this to yourself. Instead, aspire to be strong immune system, fit and healthy, Nurture that beautiful inner urge to attain a higher state of knowing, well-being, freedom, power, joy.

Keep faith in the processes of fitness exercise, fitness diet, fitness meditation by doing them sincerely, regularly, Regularity powerfully shifts the mind-body-mind rhythms toward a higher healing frequency. You lose some power when you become irregular.
Strengthen Your Immune System By Exercise
Exercise with heart. You are not just moving your limbs mechanically, you are pulsing strength and beauty signals into your heart’s functioning. The body ceases to clamor and moves into a tranquil dynamism, evolving from surviving to thriving.
How much should you fitness exercise? For maintenance, walk 16 km per week; for weight-loss or cholesterol reduction, walk 24 km per week. To rhythmise the body and mind, listen to music or spiritual discourses as you walk. Music contacts your emotional nature and taps your self-giving resources. Discourses clear, purify and interaction brings sweet fruits.
Further power your physical fitness processes with some key immunity strengthening foods. Find a balance between enjoying the sense that it’s good for you and the sense of taste. By giving in only to your sense of taste, you proceed towards lethargy or nervousness and finally illness.
Strengthen Your Immune System By Diet: Train yourself to observe how you feel with certain foods.
Example Diet for Fitness:

  • If you are slow and easy-going, you may find carbs such as potatoes, rice, wheat, fried foods sedate you and make you lethargic Leafy greens, raw salads, vegetables, apples pears, moong sprouts, black pepper pull you out of your regressive retreat and propel you to progressive dynamism.
  • If you are hyperactive and restless, acidic, ‘healthy’ tomatoes, garlic, pepper, papaya, honey, corn stoke your hot-headedness. Greens, mushrooms, melons, apples, rice, wheat, moong sprouts cool and calm your system.
  • If you are spaced out, dreamy and indecisive, yeasted bread, idlis and dosas that contain urad dal, sugar rajma, channa may make you more ‘airy’ and bloated. Heavy foods such as bananas, rice, oats anchor you; so du carrots, onions, green beans, melons, dals.
  • Carrots, green, tomatoes, guavas, oranges – these rich antioxidants which defuse illness-causing agents and enrich your immune cells.
  • Yogurt makes your digestive system secrete the enzyme immunoglobulin that strengthens your ability to repel disease.
  • Yogurt also cools inflammation. Mushrooms, apple juice and tea contain the antioxidant thiamine that purifies your lymphocytes.
  • Garlic, turmeric, fennel seeds (saunf) are excellent to stave off infections.
  • Lady fingers are supreme detoxifiers; a clean stomach is a healthy stomach.
Listen to your gut and say “No” boldly to any food that causes discomfort (acidity, headache, gas, muscle aches, etc). Since one year, my wife has been navigating the no acidity, no headache food highway successfully (she avoids chocolates, cheese, peanuts,) and feels really upbeat about not having to swallow painkillers. When you experience freedom from pain, the taste of old favorites automatically loosens its hold over your mind.
Strengthen Your Immune System By Meditation
The immune system can also strengthen through subtle forces called prana in Ayurveda. A strong immune system will to remain well and this intensity expressed through thoughts, mantras or prayers can channel pranic energies to an afflicted spot or course healingly through the entire body and mind. Of course, any medication that you may be having must be continued. Meditation is not an alternative therapy, it is a supplementary therapy.
Heath Tips and Effective Diets
Heath Tips and Effective Diets

Stretching Exercise Program

Stretching Exercise Program

Stretching Exercise Program
Stretching Exercise Program

 

As you age, your muscles tighten and range of motion in the joints can be minimized. This can put a damper on active lifestyles and ever hinder day-to-day, normal motions. Tasks that used to be simple, such as zipping up a dress or reaching for a can off of the top shelf, now become extremely difficult. A regular stretching program can help lengthen your muscles and make daily living activities easier.
Everyone can learn to stretch, regardless of age or flexibility. Stretching exercise program should be a part of your daily routine exercise, whether you exercise or not. There are simple stretches you can do while watching TV, on the computer, or getting ready for bed.
If you are doing strength training exercises, stretch in between sets. It feels good and saves time from stretching at the end of the workout! It does not have to involve a huge time commitment, but stretching program can end up giving you huge results!
Here are just a few of the benefits of stretching you can expect from a regular stretching program:

  • Reduced muscle tension
  • Injury prevention
  • Increased range of movement in the joints
  • Enhanced muscular coordination
  • Increased circulation of the blood to various parts of the body
  • Increased energy levels (resulting from increased circulation)
Stretching exercise program is important for people of all ages! One of the greatest benefits of stretching exercise is that you’re able to increase the length of both your muscles and tendons. This leads to an increased range of movement, which means your limbs and joints can move further before an injury occurs.
Stretching exercise program can help to prevent an injury by promoting recovery and decreasing soreness and ensures that your muscles and tendons are in good working order. The more conditioned your muscles and tendons are, the better they can handle the rigors of sport and exercise, and the less likely that they’ll become injured. Stretching comes naturally to all of us.
You might notice that if you have been sitting in a particular position for a long time, you stretch unconsciously. It feels good! In addition to that good feeling, a consistent stretching program will produce large gains in flexibility and joint movement. Be kind to your muscles and they will be kind to you.

 

Types of Weight Benches......


Types of Weight Benches
Weight Benches

Weight Benches

 

Get fit with weight Benches: Lot of focus given to fitness and exercise. There are lots of equipment’s for exercising depending on your goal and these equipment’s are amazing. These equipments not only keep one fit and in shape, they are also geared to limit back pains, as well as help reduce exercise-related injuries. These exercise weight benches are ideal for those who wish to trim down, keeping their bodies and their health in good shape.

Weight training benches may be of various designs: fixed horizontal, fixed inclined, fixed in a folded position, with one adjustable portion, with two or more adjustable portions, with racks to hold bars, etc. In short, the definition of a bench blurs into that of combinations that mix a bench and associated equipment. An exercise bench is also known as weight bench and abdominal bench. Abdominal weight benches are fitted with feet holders on their sides, and can be inclined at adjustable intervals. They are ideal for sit ups, which are exercises which focus on the abdomen area of an exerciser. But an exercise bench isn’t simply limited for abdomen fittings, as the exercise equipment can tone other parts of an exerciser’s body.
Weight Benches – Features
Weight Benches are manufactured in an array of qualities, features, and come with different prices. Like, bars, weight benches come in a variation of styles and functions, depending on personal preference and necessity. Some are mere utility flat, stationery weight benches or stools, for doing simple presses or repetitions, to multi-functional incline- decline adjustable benches.
Types of weight benches
Weight benches usually have a pair of upright racks at one end, which support a barbell and weights. The bench is designed so that user sits or lies down on the bench, typically with the legs on either side of the bench, and lifts the barbell with his arms. Most weight benches are divided into two or more portions, which can be adjusted at different angles to allow a variety of positions and intensities. Depending on the type and position, weight benches can tone and enhance the upper arms, thighs, and abdomen. You can exercise with this type of bench using dumbbells, resistance bands, and free weights when used with a power rack. Many of these weight benches are adjustable so that you can do bench press, incline press and decline press all from one bench. Some of these equipments also have additional accessories like leg extension, leg curl, lat, or preacher curl attachments. Using a weight bench in these different positions changes the emphasis on how your muscles have to work and move.
Flat Bench – The most basic of exercise benches are actually flat benches, with ample cushion support for the back, which could be used for complete dumbbell workouts. This bench is great for exercises like Chest Press, Dumbbell Rows, and Lying Triceps Extensions.
Incline Bench – On this bench you lay back at an angle where your head is positioned above your hips. On most weight benches the level of incline is adjustable depending on the exercise you are doing. This bench is great for exercises like Incline Dumbbell Bicep Curls and Incline upper Chest Flyes.
Decline Bench -It is the opposite of Incline- your head is below your hips when you are lying back and these weight benches have a place to secure your legs to keep you from sliding onto the floor. These weight benches are great for exercises like Decline lower Chest Presses, Abdominal Curl-ups, and Decline Leg Lifts.
Dumbbell weight benches -Dumbbell benches are used for lifting dumbbells instead of barbells. They usually do not include barbell racks and are often just simple flat benches. Some models an adjustable upper half to allow different angles and intensities. Additional functions such as preacher curl and leg press attachments are also commonly added.
Preacher curl weight benches -Preacher curl benches are used to tone the biceps and keep the arms stabilized during the workout. They are commonly used with Olympic or standard curl bars. They are relatively small and easy to move, making them ideal for home gyms.
Ab benches/ Ab weight benches – Ab benches are used as surfaces for cur-ups and other abdominal workouts. They can be horizontal or declined, and usually include foot grip at one end. Some are also adjustable to direct the workout to different areas of the abdomen.

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Olympic weight benches – Olympic weight benches are designed to support standard seven-foot and Olympic-sized bars. They are usually 48 inches wide with the bar holders set at the exact distance to support official sizes, so that smaller bars cannot rest properly on the racks. They are the most popular weight benches and are found in most gyms and fitness centers. They are ideal for advanced weight lifters and those seeking a full body workout.