Step Aerobics

Step aerobics is a type of aerobic exercise that includes the use of a step or platform. The raised platform has a height ranging from 4 inch to 12 inches. The exercise basically includes stepping up and down on the platform. This is a good cardiovascular workout which does not include rigorous steps.

 

Steps of step aerobics

 

Stepping on and off the platform and raising your legs in co – ordination, are the basic steps involved in any step aerobic routine. The three basic steps are:

• Charleston
• Diagonal
• A – Step

Apart from these, some other common moves of step aerobic exercise are:

• T – Step
• L – Step
• V – Step
• I - Step
• Straddle down
• Corner knee
• Basic step
• Over – the – top
• Lunges
• Rocking horse
• Split step

Benefits of step aerobics

• This is equivalent to any cardiovascular workout. But without the rigorous steps involved in usual cardiovascular workouts.
• It effectively burns fats and calories.
• Regular workout decreases the cholesterol level.
• It is a low impact exercise that does not stress the joints.
• You can do this at home, without having to visit a fitness center regularly.
• The equipment for step aerobic is inexpensive. A pair of good shoes and a platform is all that is required.

Step aerobic tips

• It is suggested that you take the help of a professional before doing it at home. This minimizes the risk of getting hurt.
• Do invest in a pair of proper workout shoes. This is essential for providing arch support and also acts as a shock absorbent.
• A good and sturdy platform is another important requirement.
• Do warm – up before starting out.
• While working with your instructor ensure that he/she sees to it that you are raising your legs to the proper height.

Facial Exercise

With advancing age our skin looses its elasticity. The skin around our eyes and chin starts to sag. How do you maintain a youthful appearance? Regular facial exercise keeps those fine lines from appearing and helps you to retain that youthful look. Facial exercises are also used to treat certain medical conditions, pertaining to the facial area.

 

Benefits of facial exercise

• Regular exercise helps to tone the muscles, improves elasticity and thereby prevents the skin from sagging.
• It improves blood circulation and relieves the tension of facial muscles.
• Exercising the face muscles is recommended by medical partitioner to treat patients suffering from TMJ. This is a faulty movement of a facial joint that results in headaches, pain and other discomforts.
• It can also be used for reducing excess fat in the face.
• You can do it at home standing in front of your mirror.

Types of facial exercise

• There are special exercises for taking care of double chin problems.
• Cheek exercises help to reduce the excess fat and also tones the muscles, preventing them from sagging.
• For toning the areas around the eyes, there are special eye exercises.
• Specific exercises for your forehead relaxes you and keeps the fine lines from appearing. There are exercises designed to treat headaches as well.

Facial exercise tips

• It is suggested that you consult a professional expert before starting any exercises.
• Remember to take breaks between any two forms of exercise.
• There is no instant cure, only regular practice shows effective results.

Exercise

With a sedentary lifestyle, physical exercise has become increasingly important in today's life. Our modern lifestyle is surrounded by stress and therefore we need to relieve this by exercising. One can join a gym or workout at home or outdoors to maintain physical health and fitness.

 

Types of Exercises

 

Aerobic exercises – These include running, walking, playing tennis, hiking and cycling which focuses on cardiovascular strength.

 

Flexibility exercises involve stretching of muscles and joints.

 

Anaerobic exercises feature functional training, weight training and sprinting which focuses on short-term muscle strength.

Forms of Exercise

 

Various forms of exercises can be performed from children to adults. Some of these are –

 

Aerobics – This involves rhythmic aerobic exercise by including strength training modules and stretching. The exercise is performed to music in a group headed by an instructor.

 

Step Aerobics – This exercise involves use of an elevated platform or a step. One can increase the height of the step for more hard workouts. This exercise was innovated in 1989 by Gin Miller.

 

Facial Exercise – One can improve the skin tone and elasticity by working out the face muscles in this exercise.

 

Cardio Exercise – This exercise is beneficial for weight loss and features various activities like running, cross-country skiing, bicycling, swimming, rowing, rock climbing, walking and handball.

 

Benefits of Exercise

 

Exercise strengthens our muscles and cardiovascular system, improves athletic skills and maintains weight. Regular exercises help in boosting the immune system and prevent cardiovascular diseases.

 

It also prevents Type 2 diabetes and obesity, improves mental health and helps prevent depression. Strength training has continuous energy-burning effects even after 24 hours after workouts. Exercise also reduces the development of dementia and may also reverse brain damage caused by effects of alcohol.

 

With long term exercise the brain benefits by a number of ways like -

• There is increased oxygen and blood flow to the brain
• There is increased growth factor which helps in creation of new nerve cells and promoting synaptic plasticity.
• The brain produces increased levels of chemicals like serotonin, dopamine, glutamate and norepinephrine which help cognition.

Cellulite Exercise

Who doesn't want a smooth and flawless skin but what do you do when you see uneven, wrinkled skins on your thighs , hips and buttocks? You guessed it right this is cellulite which just doesn't go even though you lose body fat.

Well there is nothing to worry as there is a solution for that. With cellulite exercises and proper diet you can actually reduce or fully eliminate cellulite. Cellulite exercise mainly aims at toning the muscles. When you start building up the muscles in your body cellulite is automatically removed.

What is Cellulite Exercise?

Cellulite workout comprises cardiovascular exercises like swimming, jogging or brisk walking. Also specific anaerobic muscle workouts targeting the hips, thighs and buttocks are very much helpful in eliminating cellulite.

Cellulite Exercise Steps:

Start with a warm up for 15 minutes. It can be aerobic dance or some stretches. Then do some strength exercises or weight training. You must start with light weights and gradually go to the higher levels. It is advisable you do 15 minutes of strength training and do 10 repetitions for the target areas. Do some stretching exercise again for 20 seconds which will make your body flexible and increases strength as well.

Effective exercises for cellulite removal on the thighs are the leg lefts or side leg lifts.Lie down on your stomach with your hands tucked under your head. Lift one leg and in the air only rotate your foot three to four times, bring your leg down and do the same with the next leg. Try out 15 repetitions for each leg and 3 sets in total.

You can do lunges or squat exercises if you want to remove cellulite from your buttock. For more intense workout you can add weights to your ankles or at your sides.

Benefits of Cellulite Exercise:

Cellulite exercise not only burns the fat but also enhances blood circulation. Moreover as the exercise is not strenuous so you don't feel over exerted. The cardiovascular or aerobic workout not only improves the blood or lymphatic circulation but also burns fat and as you sweat while doing this workout toxins are all removed from your body. The strength training or weights transforms the localized fat deposits into muscle tissues. This kind of workout is beneficial if you are not overweight and you only need to focus the target areas prone to cellulite.

Note: Take expert's advice to know what kind of exercise is suitable for you.

Cardio Exercise

Cardio Exercise is aerobic exercise and is also known as cardiovascular exercise. It involves working out of large muscles to strengthen the heart and lungs. 'Aerobic' means something that needs oxygen. During this type of exercise, oxygen is delivered to the muscles.

Cardio Exercise gives the heart an excellent workout at certain intensity. The amount of exertion while exercising can be measured by checking the heart rate. The heart rate is the number of heart beats per minute. Each person has a resting heart rate which is the heart beat rate at rest. The maximum heart rate is the maximum a heart can beat in a minute.

To give the heart an ideal workout, one's rate should be 50 percent and 85 percent of the maximum heart rate. Cardio Exercise is also an effective way to reduce weight as it reduces calories.

Types of Cardio Exercise

Cardio exercises involve use of large muscles like legs. The exercises can be performed with or without the aid of special exercise equipments. It can be divided into –

Outdoor Cardiovascular Exercise – These outside exercises include jump-roping, walking, swimming, jogging, running, bicycling and skiing of various types. Most of these exercises do not need special equipments.

Indoor Cardiovascular Exercise – This type of exercise include the use of rowing machines, stationary bicycles, treadmills, ladder climbers, stair climbers and elliptical trainers.

Benefits of Cardio Exercise

Cardio Exercise results in various psychological benefits and keeps an individual happier and energetic. The exercise burns a lot of calories when done frequently for a longer period of time. One of the best ways to reduce weight is to engage in cardiovascular exercises and reduce calorie intake at the same time.

Metabolic rate increases with regular cardiovascular exercise which can help in losing of weight. Cardiovascular diseases also reduce with regular workouts. It has been suggested that just walking three times a week for 20 minutes can reduce the risk of heart diseases.

Body Stretch

Body stretch is an important follow up after any workout. Stretching also helps to relax your muscles and controls stress. Sitting in the office for longer hours often stiffens your body muscles. Stretching your body is an effective way to dissipate the tension in your muscles.

 

Benefits of body stretch

• Stretching is an important part of your warm up routine before any workout.
• Post exercise body stretch minimizes the risk of injuries and also helps your body to recover after a workout.
• Body stretches helps to improve the flexibility of your limbs.
• Stretching your body helps to fight against the effects of stress.

Types of body stretch

Some of the common body stretches are:

• Chest: Place your left forearm on a wall, at chest level, with the elbows bent at right angles. Turn your body gradually to your right. Repeat with your right forearm.
• Biceps: Spread your arms slightly behind. Your thumbs should be pointing up. Now rotate the thumbs till they are pointing towards the back wall.
• Triceps: Raise your right hand and place it behind your head. Bring your left hand to rest over your right arm. Now pull in your right arm with the help of your left arm. Repeat with left hand.
• Shoulders: With your left arm across your chest, hold the left elbow with your right hand. Stretch your left hand with the help of your right hand. Repeat with alternate sides.
• Legs: Hold your left leg (around the ankle area) with your left hand and bend it, till it points upward. The knee should point towards the floor. Repeat with your right leg.

Body stretch tips

• Minimize bounces or any sudden jerky movements while stretching.
• While stretching focus on those parts of the body that will be used during a particular workout. For instance work on your legs if you are going for a jog.
• If you feel any discomfort while stretching stop immediately.

Aerobics

Aerobics is a form of exercise that helps to lose weight and also increases the functionality of your limbs. It is also helps to improve the functioning of the cardiovascular system. The very word aerobics means "with oxygen." The process breaks down the fatty cells and releases oxygen, which in turn helps in the metabolic activity of the body.

 

Types of aerobics

• Sports aerobics
• Low impact aerobics
• Dance aerobics
• Step aerobics
• Aqua/Water aerobics

 

Benefits of aerobics

• Aerobics helps to strengthen your cardiovascular and respiratory system.
• The release of oxygen helps in burning fat.
• Regular exercise helps to reduce the level of cholesterol.
• Aerobics is also good for the heart.
• It is helpful in fortifying the natural defenses of the body.
• Research has shown that aerobics helps those suffering from depression.
• Aerobic exercise also keeps those years in check. Regular exercising helps to improve the mobility of your limbs.
• Water aerobics, it is believed is good for arthritis.
• Daily practice can prevent chronic conditions like osteoporosis from occurring.

Tips on aerobics

• It is always advisable to gradually work up your pace. Start with a few simple steps, and then gradually increase the steps and also the time span of your regime.
• Plan your schedule to make aerobics a daily part of your life. Choose a time when your energy levels are at their peak.
• It is suggested that you take professional help initially.
• Work with your instructor to include steps that you like doing.
• Make sure that you are wearing the proper gears while exercising. This minimizes the risk of injury.

Abs Workout

Abs workout comprises ab exercises and occasional workouts at the gym. Coupling this with a suitable diet plan helps you get those dream washboard abs. There are also specialized exercises for those interested in developing a six pack.

 

Abs workout exercises

 

Some of the effective ab exercises are:

• Captain's chair
• Torso Track
• Ab rocker
• Long arm crunch
• Bicycle exercise
• Vertical leg crunch
• Full vertical crunch
• Exercise ball crunch
• Long arm crunch
• Plank on elbows and toes

Abs workout at home

 

Crunches are the most effective way to loose the flab in your abdomen. Crunches are also useful in toning your muscles. The good news is, you can now do it at home, at a time that is convenient for you. All that is required is a mat for you to work out. Lie down flat on the mat. Bend your knees so that so that your feet rests flat on the mat. Now try to lift your shoulders off the mat with your hands placed behind your head. Hold this position for two seconds before slowly lowering your shoulders. Try squeezing your ab muscles with each raise. You can also try cable crunches.

 

Use a bench to do simple knee ups. Grab the edge of the bench, extend your leg outward and then slowly pull your knees to your chest. Hold for two seconds before returning to your original position. Remember to squeeze your ab muscles every time you raise your knee.

 

Abs workout tips

• It is necessary to loose the excess fat before you tone your muscles.
• Work with a trained professional before starting at home.
• A strict abs workout diet needs to be maintained for best results.
• You have to maintain a daily workout schedule to see the results.
• Drinking plenty of water to keep you well hydrated. You can also substitute water with sugar free beverages.

Different Types Of Exercise

Health & Fitness

All exercise is good for you and if done on a regular basis of at least 4 out of 7 days will lead to a healthier you, but exercise comes in many different forms from the simple everyday exercise we all get such as just walking, to more vigorous fitness routines such as an aerobics workout.

All forms of exercise use muscles and using our muscles on a regular basis can increase muscle size, strength and endurance, but not every form of exercise will have the same effect.

Exercises for endurance Forms of endurance exercising are cycling and running, exercises such as these build up and strengthen muscles; this type of exercise has several beneficial effects on our body such as:

• Increasing the amount of oxygen you take with each breath by increasing the capacity of the lungs.
• Enlarging the heart which enables it to pump blood more quickly around the body.
• Strengthens your skeleton.
• Helps with digestion.
• Improves your metabolism making it more efficient.
• Helps with improvements to the co-ordination.

This type of exercise suits someone who wants to improve overall health and strengthen and tone muscles, it is also good for the cardiovascular system but however if your aim in your fitness and exercise regime is to increase the muscles size then this type of exercise is not the best. For increasing the size of muscles resistance training is perhaps the best option.

Resistance training or Bodybuilding

Your muscle size will increase with a fitness plan based on resistance training; most resistance training involves using your muscles to lift heavy loads, which is known as bodybuilding.
Lifting weights of heavy loads forces the muscles to contract, training on regular occasions with weights will then cause your muscles cells to enlarge and as a result your muscles get bigger.
There are some forms of exercise which makes use of both resistance and endurance training, swimming for example is an endurance exercise as you have to push against the water to move and pushing against the water also causes resistance.
If your fitness routine is particularly intense then other parts of your body will begin to help your muscles, for example your heart will begin to beat quicker so that it can provide your muscles with more blood, and this in turn gives them more oxygen and valuable nutrients.
Once you have your muscles toned up with regular exercise and continue with your regime then your muscles will remain toned for they will be in a constant state of partial contraction which keeps them healthy and firm.

How many muscles does a body have?

We have around 650 different muscles within our body and these are divided into 3 different categories, skeletal muscle, smooth muscle and cardiac muscle.
Skeletal muscle gives us our movement and maintains our posture, it also generates heat and stabilises our joints. Smooth muscle is found in the walls of hollow organs in our body and the cardiac muscle is responsible for your heart.

Exercise Treadmill

The Exercise Treadmill is one of the most popular fitness equipment among fitness enthusiasts. This fitness machine is indoor sporting equipment which is used for walking and running exercises while in a stationary position.

The mechanism of the Exercise Treadmill features a belt system. The belt is connected to an electric motor or flywheel. The belt moves in a continuous path on which one can walk or run. The running speed can be set and measured by one’s choice.

One can choose from motor-driven heavy-duty versions which are also expensive. The cheaper machines are lighter and simpler and can be used when the walker pushes the belt to walk.

Origins of the Exercise Treadmill

The history of treadmills goes back over a century when it was used for reforming prisoners. It was innovation made in 1817 by Sir William Cubitt and hence it was also known as ‘treadwheels’. In 1894, the first private health club was started in 1894 by Professor Louis Attila.

The cardio workout machines were first used for the hospital and used in the club later. In 1952, Dr. Robert Bruce and Wayne Quinton of the University of Washington invented the first medical treadmill for lung and heart disease diagnosis. The home treadmill and exercise bike were developed with Dr. Kenneth Cooper's research on aerobic exercise benefits.

Other Uses of the Exercise Treadmill

Apart from running, the Exercise Treadmill is also used in horse racing. The horses are put on various exercises on special treadmills. In the car industry, large treadmills are also used for various testing of the vehicle’s performance.

Advantages of the Exercise Treadmill

It is used as a popular cardiovascular exercise machine which increases one’s endurance. It also features shock absorption systems which reduces strain on knees, ankles and the lower back.

Exercise Treadmill can also be used as indoor fitness equipment when the outside weather is not favorable. Instead of joining in a gym, one can exercise at home too. The machine also gives speed and slope adjustment. Some machines feature heart rate monitors, step count and calories burning rate.

Note: Electric exercising treadmills are expensive and occupy a large space. Ordinary treadmills do not have steep slope adjustments like in medical treadmills.

Exercise Equipments

Staying fit has become the new mantra for people all over the world. There is an increased awareness about health and every one wants to look healthy and fit. You don't have top be a fashion model to go to the gym, anyone who wants to stay fit

 

should follow a fitness regimen. This is resulted in the tremendous rise the popularity of exercise or exercising equipments. Either people are opting to go the gyms or the fitness spas to work out with the help of the exercise equipments, or they prefer to buy some of these exercise equipments so that they can follow their fitness routine at home.

 

If you want to stay healthy and have skin that glows, you must to follow a balanced and low-oil diet. At the same time, you need to exercise for 20-30 minutes, regularly.

 

Exercising is very necessary to keep fit and stay healthy. The market is flooded with various kinds of exercise equipments. Numerous fitness companies advertise their products regularly on television elaborately describing the benefits of each. Many exercise equipments are even delivered to the customer's residence on request and a demonstration provided to give the user a brief idea about its usage.

 

Exercising equipments are available for individuals for all ages. Exercising should be considered a daily routine to promote energy, vigor and vitality. These equipments have been engineered scientifically to provide maximum health benefit to the users. Some are designed to build a strong physique and appearance for the user. Some increase the energy levels, some help in fat loss, some aid in toning up the muscles. The customer can decide the exact physical need and choose from a range of exercise equipments. Some of the most popular exercise equipments are listed below.

• Treadmills
• Exercise Balls
• Home Gyms
• Ellipticals
• Exercise cycles
• Rowers
• Benches
• Weights
• Exercise Balls
• Abdominal Machines

Apart from these, various strength enhancing equipments are also available freely such as, chest toners, inversion tables, lat machines, leg press machines, calf machines, lifting hooks and arm exercise equipments.

 

You may buy your exercise or fitness equipments from companies like NordicTrack (NordicTrack.Com), LifeFitness (LifeFitness.Com), 2ndWindExerciseEquipment and (2ndWindExerciseEquipment.Com). However, before buying and using any exercise equipment, consult your doctor and take the advice of a trained fitness trainer.

 

At Beauty Tips Hub we have provided you the complete guide to exercise, which is essential to get a beautiful, toned body. So, buy the exercise equipment of your choice, keep fit and stay beautiful!

Exercise Bike

One of the most popular fitness equipments is the Exercise Bike which can be seen in gyms, clubs and even homes. The Exercise Bike is also known as a stationary bicycle. This cycle is equipped with a saddle, pedals, and handlebars without wheels.

The Exercise Bike also features an ergometer which gives the measurement of workout by the exerciser. Hence it is also known as bicycle ergometer, cycloergometer or cycle ergometer.

One can also convert an ordinary bicycle into a stationary bicycle by putting it on a trainer or bicycle rollers. Before racing or training, racing cyclists often use rollers and trainers to warm up.

Types of Exercise Bikes

Various new types of Exercise Bikes are available in the market nowadays. There are exercise bicycles in recumbent positions and upright bicycles on sale. Cycling enthusiasts can even buy indoor cycling bikes for cycling classes. Most of these bikes feature a resistance mechanism in the pedals which can be used to increase the exercise intensity. The mechanisms for resistance include fans, friction mechanisms and magnets.

There are also models where cyclists can pedal backwards for exercising their antagonist muscles. These muscles are not exercised in forward pedaling. Mini exercise bikes feature resistance parts and pedal only without handlebars and saddles. These are used for exercising and not for bicycle riding training.

The bikes require less space and are also cheaper. It can be installed on the floor and pedaled by sitting on a chair. One can try out different forms of exercise by turning the pedals by hand also.

Uses of Exercise Bikes

The cycles are used not only for exercises and general fitness but also for cycle event training. These bikes have been known for its low-impact, safe, effective cardiovascular exercise uses. While using the bike one has to put less stress on joints and doesn’t include sporadic motions. One advantage of using the bike is that one can gain weight loss while exercising on it. A person burns nearly the same calories while taking a one hour ride as running an hour at 7 miles per hour.

Some bikes are equipped with a video game console which shows a race being performed by the cyclist. Here one can find out one’s speed while pedaling on the stationary bike and try harder to compete in the virtual world.

Exercise Ball

The Exercise Ball is one of the newest exercise equipments used by fitness enthusiasts. This ball is also known as the Swiss ball and is made up of soft elastic PVC. It has a diameter of approximately 14 to 34 inches or 35 to 85 centimeters. For exercises and physical therapy, this ball has a number of uses. The ‘Swiss Ball’ name became popular

when American physical therapists used it in America after seeing its benefits in Switzerland.

The Exercise Ball is also known by a various other names like pilates ball, stability ball, Swedish ball, Pezzi ball, birth ball, sports ball, gym ball, gymnastic ball, physioball, therapy ball, yoga ball, balance ball, fitness ball and body ball. The medicine ball is heavier and smaller than the Swiss ball.

History of the Exercise Ball

An Italian plastics manufacturer, Aquilino Cosani developed the Exercise Ball in 1963. He improved the procedure of molding large plastic balls which were puncture-resistant. These balls were known as ‘Pezzi balls’. The balls were used by a British physiotherapist, Mary Quinton in Switzerland. She used it for treatment programs for infants and newborns.

The Swiss Ball exercises were used for neuro-developmental treatments by Dr. Susanne Klein-Vogelbach, director at the Physical Therapy School in Basel, Switzerland. She also supported the use of the ball for treatment of orthopedic or medical problems for adults.

Benefits of the Exercise Ball

From physical therapy equipment it is now also used in athletic training in fitness routines. It is also included in alternative exercises like yoga. The main benefit of exercising with the ball is that it engages more muscles to work out. This happens because the muscles try to react to the steadiness of the unbalanced ball. The main target body muscles for exercise ball fitness programs are the back muscles and abdominal muscles.

Other Uses of the Exercise Ball

The ball is also sometimes used as a chair to maintain proper posture as the back and abdominal muscles are always active while sitting and balancing the ball. Another use of the ball is among pregnant women to help the descent of the fetal head into the pelvis in labor.

Ab Rockers

Ab Rockers has become one of the popular fitness equipments in homes and gyms. This equipment is easily available in fitness shops, television marketing programs and on websites. Ab Rockers is an excellent fitness equipment for working out the abdominal muscles.

While doing crunches and leg raises in this abdominal work out machine, the neck is supported. To have strong contraction in the abdominal muscles, one should exhale while making the forward or crunch position. Ab Rockers develops and tones the abdominal muscles.

Benefits of the Ab Rockers

The Ab Rockers machine targets hard to train abdominal muscles with its rocking action. While working out neck and back strain are avoided in this machine. The neck, head and arm pads are of wear-resistant vinyl which gives better comfort and durability. The body is put in a natural position which helps in working out the lower and upper abs at the same time.

Ab loungers

Ab loungers have become one of the hottest fitness equipments among the health conscious. These are very popular with people who have a busy lifestyle and do not find time to visit a gym. There are various Ab lounger companies selling various ab loungers with various features.

The machine is easy to assemble and use. The Ab lounger can be used while watching television too and is an ideal workout item for couch potatoes. Some loungers also feature computer monitors which displays reps and calories burn rate.

Uses of Ab loungers

This fitness equipment is a new type of abdominal exerciser. It tightens and tones the lower and upper abdominals and obliques. The Ab loungers are more effective than doing simple crunches and sit-ups. The lounger supports the body, especially the neck, back and head while working out.

Since one can work out off the floor, one has a better motion range and can practice various ab workouts. Ab loungers are known for strengthening the back muscles and stretching the back. The machine also works out the legs and shoulders. The lounger can be used by users of various fitness levels to improve their abdominals and core strength. For beginners, it is an excellent way to start their fitness program while advanced users can supplement their daily training routine.

Types of Ab loungers

Ab loungers are available in various types like Ab Roller, Ab Chair Deluxe, Ab Slim Pro, Ab Lounge Sport, Ab Lounge Ultra, Red Ab Chair and Ab Sonic.

Ab Belts

One of the most popular fitness equipments in the market are the Ab Belts. These are available in various sports shops, online sites and through home marketing. Ab Belts are ideal for individuals who may not find time to join a gym or are having a busy lifestyle.
There are various Ab Belts exercises which workout the different abdominal muscles. Ab Belts are in high demand for this reason as people want a flat abdomen.

There are various companies selling Ab Belts in different names like 'Ab-Enegizer', 'The Ab Tronic', 'Fast Abs', 'Ab King Pro' and others. These belts can be used at any time and anywhere. One can work out his or her abdominal muscle while at office or at home. The Ab Belt is a belt worn on the abdominal part.
The belt is powered by Lithium batteries and is based on electrical muscle stimulators or EMS. The belt also comes with a 'tightening gel' or other types of gel to keep close contact with the skin. The belt works when EMS gives muscle contractions and workout the abdominal muscles.
Uses of the Ab Belts
The main use of these Ab Belts is to tone and build abdominal muscles for both males and females. The belt can be worn on various parts of the abdomen to target and work the oblique, midriff and other muscles.

The Benefits Of Exercise

Health & Fitness


We know the importance of living a healthy lifestyle, eating a healthy diet and exercising can help us to look after our heart and ward off heart disease and other major illnesses. Having a daily exercise plan will also leave you feeling less tired and stressed and can also make you feel happier.

Research has shown that people suffering from depression have felt a lot better when taking some form of activity on a regular basis. Exercising not only makes you feel good but also makes you look good, it helps to tone and strengthen muscles which will improve your posture and help burn body fat.

Your health in the long term

Benefits to your health in the long term are numerous, exercising for as little as 20 minutes per day 5 days a week will reduce the risk of heart disease, cancer and the development of diabetes. It can also have a positive effect on people who suffer from high blood pressure, often helping to bring it lower.

Exercise such as walking can help you reduce the risk of developing brittle bones later in life and help with problems such as constipation, menstrual problems and pre menstrual problems.

All-round fitness

An all-round fitness plan would involve three areas, aerobic exercise and flexibility exercises and strength exercises.

Your health can be improved by developing your aerobic capacity, aerobic exercise is basically any exercise that raises the rate of your heartbeat and makes you sweat slightly, for example a brisk walk or jogging.

The aerobic system is your heart, lungs, muscles and blood vessels. Your capacity is based on how well your body can deliver oxygen to the muscles and how much oxygen they use for energy.

Exercising on a regular basis for a specific time and level will help you to increase the ability to take in and use oxygen while exercising. This will then improve your aerobic capacity.

How to improve your aerobic capacity

This can be achieved by exercising for about 20 minutes per day 3 times a week at an intensity that is within your training zone. Your training zone is calculated by subtracting your age from 220, this will give you your maximum heart rate.

You then multiply this number by 65% the number you get is the number your heart rate should stay when you are exercising aerobically.

Exercise machines in gyms will have a built in heart rate monitor but if you are exercising at home then you can purchase a pulse rate monitor cheaply. These are often in the form of wrist bands or chest bands.

Understanding Principles of Exercise

Health & Fitness


It doesn’t matter which fitness programme you start on the basics behind them are all the same. Every exercise or fitness programme relies on frequency, intensity and duration as the base and will include sets and repetitions.

Frequency

The frequency of your fitness regime relates to the amount of days you spend on your exercise routine, in order to maintain your current health or to become fitter you should exercise is some form or other at least five days out of the week.

Intensity

The intensity of exercise can be measured in many different ways from the scientific to the more simple; the easiest way for a person to measure the intensity of a workout routine themselves in a gym or at home is to wear a portable heart rate monitor.

The intensity of a workout is usually said to be strenuous, moderate or mild, exactly what defines a mild, moderate or strenuous routine will differ from person to person depending on several factors such as your current level of health and fitness.

For example f you were a gold medallist in the Olympics and you were to run a mile in under 10 minutes then this would be classed as mild exercise, for most of us however this would be considered strenuous exercise or even impossible to do.

For the average person who wants to maintain there weight or who is on a diet and exercise program, then mild to moderate exercise is all that is needed on a daily basis.

Mild or moderate as a general rule will mean for most of us a brisk walk but again it all depends on your current health and the level of your fitness.

Duration

Duration is the actual length of time you need to be active in any one session, whatever your choice of exercise, fitness experts recommend that to remain fit and for exercise to have any benefit on your health then you must exercise roughly for 30 minutes 5 days a week.

This might sound like a lot but remember it is only mild to moderate exercise you are doing and this includes things like taking a walk, it doesn’t have to be an aerobics workout or lifting weights.

If you are only just starting an exercise regime then it is important that you build up the duration, slowly start off with maybe 15 minutes per day and work up to 30 minutes over a few weeks.

Repetitions and Sets

A repetition or rep as it is most commonly referred to is a single lift of a weight or 1 sit up or doing 1 exercise of whatever your chosen fitness plan consists of, a set is a group of those repetitions and as a rough guide when you first start on your fitness plan you will generally start off with a low amount of both reps and sets.

More than likely you will start of with about 5 reps of each exercise and probably 1 set, and then work up slowly with perhaps adding another 5 reps to the set after a week or so.

The total amount of reps and sets will depend on your level of fitness and health and also on the amount of time you have set aside for your exercise routine.

It’s Never Too Late To Get Yourself Fit

Health & Fitness


It is never too late and you are never too old to start out getting fitter and healthier, in the last few years many of us are realising this, for membership to health clubs and gyms have risen in the over 55 bracket.

The increase is thought to be partly due to more and more of us becoming increasingly aware of the risks later in life of diseases such as heart disease, stroke and diabetes.

Many are also exercising to help counteract obesity and middle age spread. Exercise is something that can be done at any age and even those who suffer from problems such as arthritis, high blood pressure and joint replacements can benefit from exercise with the help of a qualified trainer at a health club.

A recent study concluded that exercising on a regular basis can help you live longer, improve the quality of your life and increase muscle strength and posture.

What exercises can I do or not do

Obviously your particular exercise plan would fit in with your age and overall health and fitness, a trainer will obviously not send someone over the age of 65 and who has had knee replacements out for a ten mile run.

There are many different ways of getting fitter and the trainer will access your needs after a full medical examination, he/she will then work with you building up slowly into a regime that you are comfortable doing and one that will show improvements for you.

What benefits will I gain?

Your chances of becoming diabetic will be lessened as will the chance of developing heart disease and having a stroke. Other benefits to be gained are the overall feeling of well being and any medical conditions that you may have could also show an improvement.

Your fitness instructor will work out a plan for you particular needs and asses which exercises would be most beneficial to you and any medical conditions you have. For instance if you suffer from asthma then exercises which increase the amount of oxygen your lungs hold will benefit you, swimming in particular is a great form of exercise for the asthmatic.

People suffering from high blood pressure have seen an improvement of there condition after exercising on a regular basis from as little as two months.

People suffering from pains and stiffness in the joints from arthritis have also seen improvements in there condition when exercise has been undertaken on a regular basis.

It is important that if you do suffer from any serious medical illness that advice is sought from your Doctor before undertaking any form of exercise plan and you start off the plan slowly and build up over a period of time.

Health Vs Fitness

Health & Fitness


Many people are under the impression that for exercise to be beneficial to our health it has to be strenuous exercise, in fact research has shown that exercise done in a mild to moderate form is actually more beneficial to our health.

In order to determine exactly how much exercise we actually need per week we have to be clear about what we actually want to achieve from our exercise routine, do you want to exercise for fitness or for a healthier you. This may sound confusing for often the terms are used to mean the same thing but they do have very different meanings.

Fitness

Fitness is defined in relation to something called physical work capacity, which in simple terms means how much the body can do. A scientific way of telling how fit a person is to measure how much energy they can produce using a cycle erogmeter when cycling at a specific rate or timing how far the person can run on a track in a given time.

Fitness also relates to endurance, strength, power and flexibility, professional footballers and boxers for instance have to have high levels of fitness and endurance.

Health

Health is a broader concept and to be healthy we have to be not only resilient to diseases but also our spiritual and mental wellbeing plays an important role, usually when we say a person is fit we use the term fit and healthy together but this isn’t necessarily true.

An example of this would be if someone exercised regularly say for example playing football but they suffered from a problem such as alcoholism.

It is important to be able to distinguish between healthy and fit for the amount of exercise differs between the two. You need more exercise to get fit and remain in top shape than you do to be healthy.

Fitness training

Many people need a certain level of fitness to enable them to carry out the job they do, for example a fire-fighter, or if they are chosen for a football or rugby team. In order to achieve fitness of this level and maintain it then you would have to follow a structured training regime.

Training such as this is usually carried out in a gym under the supervision of a trainer; examples of training regimes such as these are track running and weight lifting.

The key point to achieving such a high level of fitness is the intensity of the regime and you will probably do more vigorous training than if you were just working out to be healthier.

Exercising for your health

Everyone can benefit from regular mild exercise, not only do we feel better about ourselves but also exercising helps to ward off many diseases, such as heart disease and obesity.

To become healthier we don’t have to train as intensely as we would for fitness, you can gradually increase the amount of activity you do and fit it into your daily routine.

Exercising this way can consist of simple everyday activities such as walking; a lot of people can be put off starting out on the road to becoming a healthier person simply because they think they need to work out at a level of high intensity to feel any benefit but this is untrue.

Slow and steady progress is all that is needed on a regular basis and the results will begin to show on your health, you’ll find yourself sleeping better, looking better and feeling better about yourself and have peace of mind knowing you’re doing something to help fight off the onset of early diseases.

Fitness-Getting Started

Health & Fitness

If you are just starting out on a new fitness plan and you haven’t been very active before then you must take a sensible approach to your new fitness regime and asses just what your body is capable of.
It is unwise to go rushing into things and start off your exercise routine with for example a vigorous hour session of aerobics, slow steady progress with gentle exercises is the way to start with a gradual build up.
The best way to start towards a healthy you is to be more active in your daily routine, but try and put a little more energy into your daily activities, some ways of doing this could be:

• If possible walk to work instead of using transport.
• Walk a little faster than would normally do.
• Always take the stairs instead of using a lift.
• If you travel by bus then get off one stop early and walk the rest of the way.
• If you have a dog then increase the amount of times you take it for a walk.
• When pushing the vacuum cleaner do it a little quicker.
• Join in activities with the children, swimming is great exercise.

What activities do you enjoy?

It’s easy to start off exercising, we all have good intentions at the start and often our expectations are too high of what we can actually achieve, but if the exercise plan isn’t something you really enjoy then you will quickly become bored for sure and with that you will eventually lose interest or your exercise routine will become a chore.
Think about what type of exercise suits you the best and what type of activities you enjoy doing, very often exercising alone can be boring so try to get the rest of your family involved perhaps you can go for walks or jog together.
There are also a number of classes available at your local gym which will offer a varied range of activities which can be done together, for example Yoga, Tai-chi, aerobics, dancing and swimming.
Try to vary your everyday exercise maybe one day a brisk walk the next cycling and so on, this way you’re not repeating and there is less chance of boredom setting in and more chance of you sticking to your plan.

Various activities
Activities which can be done in the home

• Following an exercise video or DVD
• Exercise bike
• Vigorous housework
• Gardening
• Rowing machine

Sports

• Swimming
• Dancing
• Squash
• Badminton
• Golf
• Aerobics
• Working out in the gym
• Weight lifting
• Football

Whichever activity you choose to do then always start off slowly and gradually build up over a period of time, never exercise if you are feeling unwell and always consult your Doctor before taking part in any vigorous exercise routine or if you suffer from any serious medical condition.
If at anytime you feel unwell then stop your routine immediately and seek the advice of a Doctor before continuing with your new regime.

Fitness & Health Glossary

Health & Fitness

If you’re thinking of attending a gym for the first time or have already made the effort and started attending you will probably have come away confused with the gym terminology used for your muscles and the different methods of training. Fear not here are some of the most commonly used terms in the gym explained in easy form:

• Abdominal muscles – These are more commonly referred to as a “six pack” especially when they are well toned, they are the six muscles which are grouped in pairs and run down your stomach from the mid region to your navel.
• Aerobic training – This is a particular strenuous exercise routine which requires plenty of oxygen, it is particularly helpful for strengthening the heart and lungs through using your bodies muscles to increase the heart rate.
• Anaerobic training – This form of training requires very little oxygen and a common form of this type of this exercise is sprinting.
• Agility – the ability to be able to move the limbs very quickly and easily, an example of an agile person is a gymnast.
• Cardiovascular training – many forms of exercise work particularly on the cardiovascular system, any form of exercise that strengthens the blood vessels and heart is called a cardiovascular workout. Examples of this are running, aerobics and cycling.
• Cool down – this is a from of light exercise which you do at the end of your workout to allow your body to gradually slow down.
• Lactic acid – this is produced in muscles during an anaerobic workout, if the lactic acid builds up too much then it will slow the body down.
• Pectoral muscles – these muscles are more commonly known as “pecs”, they are the muscles in your chest which help to push your arms forward.
• Repetitions – these are for example if you are doing sit-ups then 10 sit ups would be 10 reps.
• Sets – these are a fixed number of reps, for example when asked to do 2 sets of sit-ups then you would do 2 x 10 sit-ups if 10 was the amount of reps you do.
• Trapezius muscles – these are the largest muscles in the back and neck.
• Vo2 max – this is based on the amount of oxygen that a person can use in a work out of one minute, the higher the vo2 max rating the more efficient the body will be when performing regimes.
• Warm up – time should always be taken beforehand to prepare your body for a workout, this usually consist of bending and stretching exercises to loosen up your muscles and also to get blood flowing through them.

Exercise To Reduce Dementia Risk

Health & Fitness Exercise


We know that living a healthier lifestyle by eating a well balanced diet and having exercise on a daily basis can help reduce the risk of health problems such as heart disease and cancer. But recent studies have also shown that exercising during midlife for half an hour can help by significantly reducing the risk of developing dementia later in life.

Studies have shown that people in there 40`s and early 50`s who exercise on a daily basis could reduce their risk of having dementia by up to 50%. A reduction of around 60% could be seen in people who are genetically prone to Alzheimer’s disease.

How do we known exercise can help?

The study was based on 1500 men and women of whom 200 developed Alzheimer’s or some form of dementia between the ages of 65 and 70, researchers looked back into the past history to find out how active the participants had been up to 21 years previously.

Those people who had developed some form of dementia had been less active in their 40`s and 50`s than the people who showed no signs of dementia. The study concluded that it appeared to be necessary to take part in some from of physical activity which lasted between 20 and 30 minutes at least twice a week.

Researchers though there could be many reasons for the findings, for example exercising on a regular basis can help to keep the small blood vessels of the brain healthy.

It is thought also that regular exercise might help reduce the amount of the protein amyloid that build up in the brain in patients suffering from Alzheimer’s. Any physical activity also affects the genes and compounds that are essential for the memory to function properly.

The study also took into account the fact that people who exercise on a regular basis are prone to living a healthier lifestyle in general for example they are non smokers and don’t drink or drink very little alcohol.

Factor’s such as these were taken into account but the findings remained the same suggesting that exercise on a daily basis is beneficial for the brain.

Exercise suitable for middle age and the elderly

The most important point to note when starting any form of exercise for the first time is to build up slowly, maybe even as little as 5 minutes of walking or using an exercise bike at first then increasing the amount over a period of time.

Almost all forms of exercise are suitable for people who are in there 40`s and early 50`s when done in moderation until the body gets used to the new regime, for elderly people swimming is an ideal form of exercise which benefits many problems associated with ageing.

Many leisure centres and fitness centres now offer classes especially for people over the age of 50 where people the same age can workout together.

Exercise Routines For A Busy Lifestyle

Health & Fitness


Working out doesn’t have to take over your life, in today’s world everyone seems to be rushing here and there and making the excuse, I haven’t time to work out. Exercising can take as little as 20 minutes per day and if done on a regular basis results can be seen in both your appearance and health.

There is no need to go to a gym, you can exercise in your own home and inexpensive equipment can be purchased for use in the home.

It is always important that you start out with a warm up routine before exercising, this is needed to help prevent cramps during your routine and a cooling down period is also needed after your routine to allow the muscles to relax slowly.

Warming up and cooling down

This can be jogging on the spot slowly or stretching and bending exercises, remember to stretch your calf muscles, hamstrings and quads. The warm up should last about 5 minutes and it plays an important role in the workout plan.

A cardiovascular workout

There are many ways you can do a cardiovascular routine, for example using an exercise bike, jogging on the spot or skipping. These are all excellent forms of working the cardiovascular system; the effects of the cardiovascular workout can be increased by alternating every 2 minutes from moderate to harder effort but bear in mind to only exercise to your ability and don’t over do it.

If you are only just starting on your exercise regime then you could change this and do mild to moderate every 2 minutes instead. It is important that you don’t push your body too much too quickly as this can lead to soreness and possible injury.

It is just as important to cool off after every exercise routine and this can be done the same way as you did for warming up with stretches.

A cross training workout

If you don’t have much time to exercise then you can do what is know as a cross training workout, this workout will enable you to workout with various equipment and exercise different muscle groups.

The main advantage this type of exercise has to offer is that your exercise routine never gets boring and is an excellent way to exercise many muscle groups.

Warming up is still as important then you could include such exercises as walking on a treadmill, stepping, rowing and cycling, spending about 5 minutes on each piece of equipment. Remember to cool off with gentle bending and stretching.

A strength training workout

A strength training workout includes squats, lunges, inner and outer thigh exercises, bicep curls and press-ups. This type of workout increases your heart rate and tones your muscles at the same time; exercises of this type are normally done in repetitions and sets. Again it is important to warm up beforehand and to cool down at the end of your routine.

Any of the routines above should only be undertaken if you are generally in good health if you have any major health problems then the advice of a Doctor should be sought before starting your particular training plan. If at any time during the routines you feel unwell or have any pain then stop immediately.

Calories, Fat & Exercise

Health, Fitness & Nutrition


A lot of importance is put on the amount of fat we have in our diet and food manufactures have given us just about anything we could possibly ask for in food, with everything in low fat from crisps to low fat yogurts and fat free cakes and biscuits. But don’t be fooled into thinking that just because it says low fat on the label that you can eat as much of the item as you desire.

Fat has more calories per gram than does carbohydrates and protein so by eating less fat we do lose weight but eating a large bowl of low fat yogurt of ice cream can have the same amount of calories as eating a full fat small chocolate chip muffin.

So therefore we should remember that we must still control the portion size of food even if the label claims to be low fat or even non fat. Studies have shown that our calorie intake over the last couple of years has increased while the amount of fat we have in our diets has decreased.

It is easy to be misled into thinking that just because the food claims to be fat free then it must be better for us if we are on a diet, but if you were to choose low fat honey on a muffin instead of butter then you would perhaps be surprised to find out that the low fat honey would be 90 calories while the butter only 50.

Good nutrition however is more than just being conscious of the amount of calories that are consumed, it is also important to take into account vitamins and nutrients.

Highly engineered foods such as fat replaces and bulking agents more commonly used by body builders often lack the essential nutrients and minerals which are needed in our daily diet to help keep our bodies healthy.

Nutrition for sports

Those participating in sports on a regular basis need there bodies to be perfectly tuned and in good shape, this can only be achieved by getting proper nutritional needs, which includes vitamins and minerals.

It is essential that they are able to maintain there body weight without too much fluctuation because without proper nutrition and right food even the most vigorous training routines won’t be enough to keep you in peak physical condition.

A healthy diet consists of eating a varied diet that can supply vitamins, protein, carbohydrates and minerals. The amount of food you need will depend on factors such as your age, sex, and weight and activity level.

Increased physical activity will require that you have more calories per day and a smaller athlete will require less calories than a larger one for the larger built athlete for more energy will be required to move the body over the same distance.

Also more calories are burnt in practice sessions than in actual competition because a more vigorous workout is usually done in training for the build up to competition.

A-Z Of Fitness, Health & Nutrition

Health & Lifestyle


An A-Z of fitness, health and nutrition terms that you may come across on this website:

Absolute Strength: The maximum amount a person can lift in one repetition.

Accommodating Resistance: Increasing resistance Nautilus machines are said to provide accommodating resistance.

Acquired Ageing: The acquisition of characteristics commonly associated with ageing but that are, in fact, caused by immobility or sedentary living.

Active Stretch: Muscles are stretched using the contraction of the opposing muscle, (antagonist). For an example stretching the triceps, requires the biceps to contract.

Adhesion: Fibrous patch holding muscles or other parts together that are normally separated.

ADP (Adenosine Diphospahate): This provides energy for muscular contraction.

Aerobic capacity: Another term for maximal oxygen uptake (VO2 Max).

Aerobic Exercise: Activity in which the body is able to supply adequate oxygen to the working muscles, for a period of time. Running, cross-country skiing and cycling are examples of aerobic activities.

Amino Acids: Twenty- two basic building blocks of the body that makes up proteins.

Anaerobic Exercise: Activities in which oxygen demands of muscles are so high that they rely upon an internal metabolic process for oxygen, resulting in lactic acid build up. Short bursts of “all-out” activities such as sprinting or weightlifting are anaerobic.

Anaerobic Threshold: The point at which you begin working your muscles without oxygen, from an aerobic level, believed to be at about 87% of your Maximum Heart Rate.

Antioxidants: Vitamins A, C and E, along with various minerals, which are useful to protect the body.

Assimilation: The process in which foods are utilized and absorbed by the body.

Ballistic Stretch: A more vigorous stretch by using a swinging or bouncing motion suited only for conditioned athletes.

Barbell: Weight used for exercise, consisting of a rigid handle 5-7′ long, with detachable metal discs at each end.

Basal Metabolic Rate (BMR): Metabolic rate at rest, your bodies working output.

Bodybuilding: Weight training to change physical appearance.

Body Composition: The breakdown of your body make-up, i.e. fat, lean muscle, bone and water content.

Bone density: Soundness of the bones within the body, low density can be a result of osteoporosis.

Bulking Up: Gaining body weight by adding muscle, body fat or both.

Burn – As in “going for the burn”: In endurance exercise, working muscles until lactic acid build-up causes burning sensation.

Carbohydrate: Compounds that contain carbon, hydrogen and oxygen used by the body as a fuel source. Two main groups are sugars and starch.

Carbohydrate Loading: Increase consumption of carbohydrates in liquid or food form normally three days prior to an endurance type event.

Cardiovascular Training: Physical conditioning that strengthens heart and blood vessels, the result of which is an increase in the ability for your body muscles to utilize fuel more effectively resulting in a greater level of exercising.

Cellulose: Indigestible fibre in foods.

Cholesterol: A fat lipid which has both good and bad implications within the human body. Good being known as HDL and bad being LDL. Bad cholesterol is associated with heart disease and stroke, whereas the body requires cholesterol for the production of many steroid hormones.

Complete Proteins: Proteins that contain all the essential amino acids.

Cool Down: Moderate then light activity, normally followed by stretching.

Coronary Heart Disease: Diseases of the heart muscle and the blood vessels that supply it with oxygen, including heart attack.

Crunches: Sit-ups done on the floor with legs on bench, hands behind the neck.

Deficiency: A sub optimal level of either one or more nutrients, often resulting in poor health.

Dehydration: Excessive fluid loss from the body, normally from perspiration, urination, evaporation or being sick.

Delts: Abbreviation for deltoids, the large triangular muscles of the shoulder which raise the arm away from the body and perform other functions.

Disease Prevention: Altering lifestyles and environmental factors with the intent of preventing or reducing the risk of various illnesses and diseases.

Diuretic: A substance that aids the increase of urine excreted by the body.

Electrolytes: Capable of conducting electricity in a solution. Used in many body activities, potassium, sodium and chloride are all forms of electrolytes.

Endurance: Ability of a muscle to produce force continually over a period of time.

Enzyme: Helpful protein molecules, responsible for a multitude of chemical reactions within the body.

Ergogenic: Something that can increase muscular work capacity.

Essential Fatty Acids: Required by the body, however only obtainable from food sources, such as flaxseed oil and safflower oil.

Exercise: Activity done for the purpose of keeping fit and healthy.

Fat: Often referred to as lipids, or triglycerides, one of the main food groups, containing nine calories per gram. It serves a variety of functions in the body.

Fructose: Often used as a sugar substitute for diabetics, because of its low glycemic index. A healthier option than normal sugar, as fructose comes from fruit.

Glucose: The basic fuel of the body, the simplest sugar molecule and main sugar found in the blood stream.

Glycemic Index: A measuring system to find the extent of which various foods raise the blood sugar level.

Glycogen: The principle form of carbohydrate energy (glucose) stored within the bodies muscles and liver.

Hormones: Regulators of various biological processes through their ability to control the action of enzymes.

Hypertension: High blood pressure.

Hypoglycaemia: A common occurrence in diabetics, this is low blood sugar levels, resulting in fatigue.

Incomplete proteins: Proteins which are low in one or more of the essential amino acids.

Lactic Acid: A substance caused by anaerobic training of the muscles, a build up prevents continuation of exercise.

Muscle: Tissue consisting of fibres organized into bands or bundles that contract to cause bodily movement.

Muscle Tone: Condition in which muscle is in a constant yet slight state of contraction and appears firm.

Pecs: Abbreviation for pectoral muscles of the chest.

Power Lifts: Three movements used in power lifting competition; the squat, bench press and dead lift.

Progressive Resistance: Method of training where weight is increased as muscles gain strength and endurance.

Pumping Iron: Lifting weights.

Quads: Abbreviation for quadriceps, muscles on top of the legs.

Repetition: One complete movement of an exercise.

Reps: Abbreviation for repetitions.

Set: Fixed number of repetitions. For example, 10 repetitions may comprise one set.

Strength Training: Using resistance weight training to build maximum muscle force.

Upper Abs: Abbreviation for abdominal muscles above the navel.

VO2 MAX: The maximum amount of oxygen a person can utilize per minute of work.

Warm up: Light gradual exercises performed to get the body ready for physical activity.

health tip for boys

"A man too busy to take care of his health is like a mechanic too busy to take care of his tools."
-- Spanish Proverb

 

Health may be broadly defined as the state of physical and mental well being. When a person is said to be "healthy'," it means that the person is free from health and medical ailments. Regular exercise, a balanced diet and timely rest contribute to a person's physical well being. Physical health is different from mental health.

 

Mental health relates to the psychological well being of an individual. Mental health is reflected in the person's attitude, speaking and actions. Physical health is characterized by vigor, strength and agility.

 

Physical health is determined by proper food intake, timely rest and exercising. A proper and balanced diet plays an important role in determining health. So, what we eat goes a long way in determining what our physical condition would be like. Proper nutrition is necessary for.

 

Improper eating habits may lead to numerous physical ailments such as diabetes, obesity, acidity or cardiovascular diseases. It is always advised by nutritionists that a proper diet should include a lot of fresh fruits and vegetables. We have to supplement our diet with vitamins, proteins and other minerals.

 

Therefore, proper health can be achieved by:

• A balanced and nutritious diet
• Exercising
• Resting

A balanced diet includes some of the following constituents:

• Protein, Vitamin B2: found in food products like meat, milk, cheese and skimmed milk.
• Vitamin C, Cartenoids: Tomatoes, papaya, water melon, oranges, apples.
• Folic acid, calcium fibre: brinjal, lady finger, capsicum, cauliflower, onion, carrot.
• Energy, fats, fatty acids: ghee, cooking oils, butter, mustard, coconut oil.
• Protein, Vitamin B2, iron: rice, wheat, grains, cereals, maize, puffed rice.

It is true that if you want to stay healthy and have skin that glows, you need to follow a balanced and low-oil diet. A diet that contains MUFA (monounsaturated fat) is also recommended. MUFA is found in foods like avocados, olives, soybean, dark chocolate, nuts, seeds, and in flax, sunflower and olive oils. In short, a Mediterranean-style diet can actually help you stay healthy. MUFAs are also said to help in the reduction of belly fat.

 

It is necessary that to have perfect health, one must regularly exercise. Exercising helps in burning down excess fat in the body, boosts metabolism, improves blood circulation and keeps the body agile and flexible. A number of exercises can be done which are as follows:

• Swimming
• Horse riding
• Cycling
• Dancing
• Jogging
• Walking
• Running
• Weight lifting
• Gymnastics
• Yoga
• Pilates

It is always advised by health experts to consume less oily foods, red meat, spicy foods and use a fat free cooking medium. In this century, a wake up call has been felt by individuals from all walks of life to concentrate on physical well being. Many have opted for various sort of recreational activities to keep themselves physically and mentally fit. Many new gymnasiums and fitness centers notice a record turn out of people regularly. Many have resorted to the new age healthy diet. A daily activity or a strict regime of exercising is followed by many to reduce obesity, which has been known to trigger various sorts of heart disorders and high blood pressure.

 

Health Tips

• Go for medical checkups regularly.
• Consult your doctor before you start any new fitness or diet regime.
• Use the services of a trained fitness professional and a trained dietitian for your fitness and diet routine. The wrong fitness and diet advice can ruin your body.
• Include meditation in your daily routine.
• Maintain a healthy and balanced lifestyle.
• Do not take any pills or medication without consulting your doctor.
• Refer to health sites on the internet to stay updated on health related issues. There are sites like WebMD.Com and HelpGuide.Org that are particularly helpful.

Health is too complex and too vast a topic, to be dealt with comprehensively in one article. Beauty Tips Hub aims to provide complete information on beauty. And, the first step to a beauty is a healthy body.

Lose Weight Safely

Weight loss is a tricky topic. Lots of people are unhappy with their present weight, but most aren’t sure how to change it — and many would be better off staying where they are. You may want to look like the models or actors in magazines and on TV, but those goals might not be healthy or realistic for you. Besides, no magical diet or pill will make you look like someone else.
So what should you do about weight control?

Start small. Small changes are a lot easier to stick with than drastic ones. Try reducing the size of the portions you eat and giving up regular soda for a week. Once you have that down, start gradually introducing healthier foods and exercise into your life.

Stop eating when you’re full. Lots of people eat when they’re bored, lonely, or stressed, or keep eating long after they’re full out of habit. Try to pay attention as you eat and stop when you’re full. Slowing down can help because it takes about 20 minutes for your brain to recognize how much is in your stomach. Sometimes taking a break before going for seconds can keep you from eating another serving.
Avoid eating when you feel upset or bored — try to find something else to do instead (a walk around the block or a trip to the gym are good alternatives). Many people find it’s helpful to keep a diary of what they eat and when. Reviewing the diary later can help them identify the emotions they have when they overeat or whether they have unhealthy habits. A registered dietitian can give you pointers on how to do this.

Eat less more often. Many people find that eating a couple of small snacks throughout the day helps them to make healthy choices at meals. Stick a couple of healthy snacks (carrot sticks, whole-grain pretzels, or a piece of fruit) in your backpack so that you can have one or two snacks during the day. Adding healthy snacks to your three squares and eating smaller portions when you sit down to dinner can help you to cut calories without feeling deprived.

Five a day keep the pounds away. Ditch the junk food and dig out the fruits and veggies! Five servings of fruits and veggies aren’t just a good idea to help you lose weight — they’ll help keep your heart and the rest of your body healthy. Other suggestions for eating well: replace white bread with whole wheat, trade your sugary sodas for water and low-fat milk, and make sure you eat a healthy breakfast. Having low-sugar, whole-grain cereal and low-fat milk with a piece of fruit is a much better idea than inhaling a donut as you run to the bus stop or eating no breakfast at all! A registered dietitian can give you lots of other snack and menu ideas.

Avoid fad diets. It’s never a good idea to trade meals for shakes or to give up a food group in the hope that you’ll lose weight — we all need a variety of foods to stay healthy. Stay away from fad diets because you’re still growing and need to make sure you get proper nutrients. Avoid diet pills (even the over-the-counter or herbal variety). They can be dangerous to your health; besides, there’s no evidence that they help keep weight off over the long term.

Don’t banish certain foods. Don’t tell yourself you’ll never again eat your absolutely favorite peanut butter chocolate ice cream or a bag of chips from the vending machine at school. Making these foods forbidden is sure to make you want them even more. Also, don’t go fat free: You need to have some fat in your diet to stay healthy, so giving up all fatty foods all the time isn’t a good idea. The key to long-term success is making healthy choices most of the time. If you want a piece of cake at a party, go for it! But munch on the carrots rather than the chips to balance it out.

Get moving. You may find that you don’t need to cut calories as much as you need to get off your behind. Don’t get stuck in the rut of thinking you have to play a team sport or take an aerobics class to get exercise. Try a variety of activities from hiking to cycling to dancing until you find ones you like.
Not a jock? Find other ways to fit activity into your day: walk to school, jog up and down the stairs a couple of times before your morning shower, turn off the tube and help your parents in the garden, or take a stroll past your crush’s house — anything that gets you moving. Your goal should be to work up to 60 minutes of exercise every day. But everyone has to begin somewhere. It’s fine to start out by simply taking a few turns around the block before bed and building up your levels of fitness gradually.

Build muscle. Muscle burns more calories than fat. So adding strength training to your exercise routine can help you reach your weight loss goals as well as give you a toned bod. And weights are not the only way to go: Try resistance bands, pilates, or push-ups to get strong. A good, well-balanced fitness routine includes aerobic workouts, strength training, and flexibility exercises.
Forgive yourself. So you were going to have one cracker with spray cheese on it and the next thing you know the can’s pumping air and the box is empty? Drink some water, brush your teeth, and move on. Everyone who’s ever tried to lose weight has found it challenging. When you slip up, the best idea is to get right back on track and don’t look back. Avoid telling yourself that you’ll get back on track tomorrow or next week or after New Year’s. Start now.
Try to remember that losing weight isn’t going to make you a better person — and it won’t magically change your life. It’s a good idea to maintain a healthy weight because it’s just that: healthy.

Carbohydrates & Your Health

Health, Fitness & Nutrition

Carbohydrates are basically made up from starches; they should be the top provider of energy in your daily diet. It is recommended that 47% of your daily calories intake comes from carbohydrates, with most of this being from starchy carbohydrates.
Starch is a nutrient and it is the body’s fuel, it is an important part of a daily diet because it provides us with our body’s glucose and it also provides us with fibre.

Carbohydrates in our diet

Our bodies are able to store very little glucose so it is important that we receive daily intakes of starch, when we eat foods consisting of starch the starch is converted into glycogen and is then stored in our muscles and liver.
The glycogen is then used by our bodies to fuel our body and give us the energy we need. If we run out of glucose our muscles can also use body fat but this is not a very efficient source of energy.
High levels of glucose in the body will give us plenty of energy and will help with exercise routines where as low levels of glucose will leave us feeling tired.

Good sources of starch

• Bread
• Cereals
• Potatoes
• Beans
• Pasta
• Noodles
• Porridge oats
• Lentils
• Rice

How much carbohydrate should we have in our diet?

The general recommendation is that we should try and get 47% of our recommended daily intake of calories from foods that consist of starch, for athletes this daily allowance boosts up to 60 to 70% of the calorie intake.
There is a simple way of calculating how many calories you should be taking from carbohydrates, for example. If your calorie intake for the day is 3,000 calories then calories taken from carbohydrates should be 3,000 times 47%, which gives you 1,800 calories of your daily allowance.
Your daily intake of calories should be linked to your body weight and you should be eating an amount that will help to maintain your weight within a healthy range.

Replenishing your glucose level after exercising

How long it takes for your glycogen levels to replenish after exercising will depend on several factors such as:

• How vigorous your exercise routine was
• Your level of fitness
• The amount of carbohydrates you eat in your diet

It is best to replenish your level of glycogen by consuming carbohydrates as soon as you can after you have finished your exercise routine as this will help prevent tiredness. It is during the first two hours after exercising that replenishment is the most rapid and then during the following four hours it will gradually slow down.

Points to remember

• Starchy carbohydrates are the body’s fuel
• Glucose is the only fuel the brain can use
• Glucose cannot be stored in the body
• Glycogen in the muscles and liver is converted to glucose which is what provides us with our energy
• Depleted glycogen should be replenished as soon after exercise as possible.

Your Health: Walking & Cycling

Health & Fitness

Walk your way to a healthier you

Walking is one of the best all-round forms of exercise we can have, it is a way of keeping fit and losing weight that doesn’t cost anything but the rewards we can reap from it are endless. To lose weight we must burn off more calories than we eat and walking is one form of exercise that can help us to do this.
As a general guide a person weighing 60kg would burn off 150 calories if they were to walk at a brisk pace for a half hour. A heavier person would burn off more calories per half hour and a lighter one less calories.
Walking has been known to reduce stress and anxiety and to bring about a feeling of well being leaving the person more relaxed, it also gives us more energy though at first if you have been inactive for any length of time you may feel a little tired at but this will soon wear off after your body has got used to your new routine.
Any physical exercise is proven to help greatly with people who suffer from sleep problems and a gentle stroll before going to bed will help you relax as well as burn off some of the calories you had at your evening meal.
Walking has also been proven as excellent therapy for people suffering from back pain and also helps in relieving problems with the joints.
As well as helping you lose weight now and become fitter and healthier walking can help to prevent a wide range of problems occurring from carrying too much weight around in the future. Evidence has shown that walking can help with

• Lowering high blood pressure
• Help burn off body fat
• Promote healthy blood sugar levels
• Give a boost to the immune system
• Improve depression and anxiety

Cycling for your health

Cycling has been proven to be an excellent form of aerobic exercise for those wanting to shed a few pounds, cycling burns off roughly 300 calories per hour if you cycle at a moderate pace.
There are many indirect benefits to be gained from cycling; cycling can help to improve co-ordination, which is of particular help to older people as this gives better balance and reduces the risk of falls which could result in fractures.
Cycling is an excellent form of exercise for building up strength particularly in the legs and improving your cardiovascular system which helps people suffering from asthma.
Recent studies carried out showed that even the smallest amount of cycling can bring significant gains to fitness levels, the study showed that after just 6 weeks of cycling only short distances for 4 times a week aerobic fitness levels were raised by 11%.
Results also showed that people who started to cycle after never doing much exercise before moved from the third of the population who were the least fit to the fittest half of the population in just a few short weeks.

The Body & Losing Weight

Health, Fitness & Nutrition

We all know how easy it is to put on weight so why then is it so hard to lose that weight once it has been gained. Experts suggest that if we were to simply return to eating a healthy diet then left to its own devices our body would take care of itself and it would increase the rate at which we burn calories therefore bringing us slowly back to our ideal weight.
In a recent study undertaken a group of average weight men and women were asked to dramatically increase there body weight by raising there calorie intake for two weeks.
They were then asked to return to there regular eating habits and by doing so without any extra form of exercise or severe cutbacks there weight gradually decreased back to normal.
The explanation for this is thought to be that the metabolism increase is greater once a person returns to a normal healthy diet than during a period of over eating.
If our metabolism can speed up why then do we have trouble losing weight?
Research has shown that people either eat more than they need or cut back far too much and this is why many people find it hard to lose weight even if they are on a diet. So why is it when we cut back too much on our intake of calories we don’t lose more weight?
It has been proven time and time again that if we restrict ourselves too much then we usually don’t stick with the diet long enough for results to show. Also if we cut down on the amount of calories we eat per day too much then our metabolic rate actually decreases which then slows down calories burning.
Research has also shown that we are often misguided about the amount of food we need to eat per day or recommended portion sizes and more of us eat portions that are two or even three times those recommended without even realising it.
Studies have also shown that if the food is there before us then we will eat it without really being hungry but simply just because it’s there in front of us.
Another way in which we can over eat is what is termed calorie density; the same amount of food can vary greatly in the amount of calories it holds, so for example half a cup of meat has a lot more calories than the same quantity of vegetables.
If more people paid attention to this then they would eat less foods of higher calorie content and more lower in calories. It is recommended by health experts that if weight has been gained then reducing your intake of calories by 200 to 250 per day and being active will help you lose the weight you have gained.
This can be done by slightly reducing the portion sizes you eat at every meal. Weight can even be lost without reducing the portion size but rather by altering what you eat, instead choose food that has less calories such as eating more vegetable with your meal and just a very small portion of foods with higher calorie content.

The Mind, Body & The Soul

Health & Fitness

Living a healthier style just isn’t about eating healthier and exercising, a healthy lifestyle should be a complete way of life. Your body, mind and soul should be in complete harmony and by following a few simple steps we can all achieve this in our lives. Your body needs a healthy diet which consists of vitamins, minerals and nutrients but it also needs mental energy:

Mental energy

• all the exercise, healthy food and sleep in the world won’t help if you’re wasting mental energy.
• mental energy levels go up and down in the course of a day this can be through stress at work , problems in relationships, too many bills and not enough money to pay them or if you are feeling generally unwell.
• the key to mental energy is taking control of your life.

Try to take one step at a time to address issues, if you’re having problems in relationships then sit down quietly and talk them through, shouting at each other doesn’t get anything accomplished and can often make you feel worse.
If your problems are work related then ask to speak to the boss and discuss any work related issues with him/her. If you have money problems there are several ways of dealing with these issues but ignoring them and hoping they go away isn’t the answer.

Don’t be too hard on yourself

If you are the type who likes to be neat and tidy and well organised then you are probably classed as a perfectionist and anything below perfection will be frowned upon by you. If this sounds like you then try to remember these points:

• perfection causes anxiety which affects your lifestyle and happiness.
• living by such high standards can be a cause of high blood pressure.
• If you’re always pushing yourself in striving for perfection you can miss out on a lot of the good things in life.
• perfectionism can be a way of escaping like drinking, the perfectionist idea can be that people only like them because of their achievements and so failure isn’t an option.

Try to learn to relax more and de stress there are several exercises that are excellent for relaxing particularly Tai- chi and yoga. Learn that there is more to life than achieving and working towards goals, learn to just relax and enjoy life.