Exercise for a Healthy Back Aerobics

hdsghAerobic Exercise
Aerobic exercise provides cardiovascular conditioning — it strengthens the heart and lungs and improves the body’s ability to use oxygen. Some other benefits of aerobic exercise includes increased energy levels, improved mood, better sleep habits, and decreased blood pressure. Aerobic exercise also burns calories and improves your metabolism, helping with weight loss. Some examples of aerobic exercise include:

  • Jogging
  • Cycling
  • Skating
  • Rowing
  • Swimming
  • Walking
  • Cross-country skiing
  • Dancing

In general, to achieve maximum benefits, you should gradually work up to an aerobic session lasting 15 to 60 minutes, 3 or 4 times a week. Please check with your physician before starting any aerobic program. Ask your physical therapists how to start an aerobic exercise program.

Your workout plan should consist of a 5-minute warm-up ( including stretching exercises) before the aerobic activity and 5 to 10 minutes of a cool down (stretching and slower activity) after the activity.

Here are some precautions with aerobic exercise:
Jumping rope puts too much pressure on the discs and should be avoided. Running can be done as long as it doesn’t increase lower back pain. When walking or running, wear supportive, well-cushioned shoes

Kickboxing Your Way to Fitness

fjfyjCardiovascular or aerobic kickboxing is a good workout for the entire body. Kickboxing borrows movements from karate and other martial arts in order to tone your body rather than knock out an opponent. Many gyms and health clubs offer kickboxing classes, or you can buy or rent kickboxing DVDs to get a good workout at home.

What Is Kickboxing?

Kickboxing is a great way to release stress and burn calories. The average kickboxing workout can burn up to 450 calories an hour and boost flexibility, balance, stamina, and physical coordination. The exercise can even help improve your confidence by teaching moves that will help you protect yourself.

Most cardio kickboxing classes start out with some basic cardiovascular exercises, such as jumping jacks, pushups, or jumping rope. Kickboxing moves help keep the blood flowing and also tone the muscles.

Kickboxing will have you breathing hard as you work the upper, lower, and core of your body with a few basic kicks. One common move is the front kick: Stand with your knees slightly bent, and lift one leg and kick out the foot in front

Heart Friendly Exercise Advice

jnrfsjrA sedentary lifestyle is one of the risk factors for cardiovascular disease, so becoming just a little more active can decrease your heart disease risk and increase your longevity. If you’re worried you’re too out of shape to get started, don’t be. “It’s more dangerous to remain sedentary than to start an exercise program,” says Barry A. Franklin, PhD, director of the cardiac rehabilitation program and exercise laboratories at William Beaumont Hospital in Royal Oak, Mich.

Don’t think, though, that you have to become a marathoner to see such benefits. “Small increases in cardiovascular fitness through short bouts of exercise can lead to significant improvements in the health of your heart,” Franklin says, adding that physically active individuals experience up to a 50 percent reduction in cardiovascular events, such as a heart attack.

But what sort of exercise is best? Experts say you need two types: aerobic exercise and strength training.

Aerobic Exercise for Heart Health

Although aerobic exercise can include bicycling, swimming, jogging, and aerobic classes, walking may be one of the best activities. That’s because you can do it anywhere, and you need

Calcium, Vitamin D Impact Bones’ Response to Exercise

You may know to eat carbs before you exercise to boost energy and eat protein after your workout to promote muscle. But the time of day you take your supplements — specifically calcium and vitamin D — may also affect how your bones respond to exercise, according to a new study presented today at The Endocrine Society’s 95th Annual Meeting in San Francisco.

Researchers at the University of Colorado Anschutz Medical Campus tracked calcium and vitamin D levels of 52 male cyclists between the ages of 18 and 45 who were given supplements of both either 30 minutes prior to an exercise regimen or one hour afterward.

Through an analysis of the cyclists’ sweat, researchers observed that calcium levels decreased in the blood after exercise whether a supplement was taken before or after working out. However, ingesting a supplement beforehand minimized this decrease which scientists believe may hold larger implications on how bones react to intense physical activity.

“These findings are relevant to individuals who engage in vigorous exercise and may lose a substantial amount of calcium through sweating,” said Vanessa D. Sherk, PhD, lead study author and postdoctoral research fellow. “Taking calcium before exercise may help

Kitchen Yoga

A good friend calls it “arsenic hour” — that frazzled window of time after work and before dinner when the kids are cranky, the adults are exhausted, and everyone’s bite-your-head-off ravenous. If you’re like me, the last thing you feel like doing during this volatile period is cooking. What I really crave is to shut myself in a quiet room, light a scented candle, turn on soothing music, and do 20 minutes of yoga to unknot the physical and mental kinks of my day. Sometimes I do just that, then begin cooking dinner in a much brighter state of body and mind.

But all too often, other priorities prevail: The kids have a lesson or sports event to attend, my husband or I have a meeting, or everyone — myself included — is too darn hungry to wait an extra 20 minutes for dinner. We could eat out or bring food in, but that carries its own stress, not the least of which is the cost. Someone else in the family could cook, but let’s not even go there.

After years of struggling with this dinner dilemma, I recently hit upon a solution that’s altered my

Sport for Ageing People

The concept of ageing is rather puzzling to scientists. According to studies, ageing is a process that suddenly starts occurring as years pass by without any specific reason, almost as if you have been programmed to age within your genetic markup. As age begins to take its toll, several changes occur in your body that results in a number of potentially life-threatening illnesses. One of the most effective and easiest ways to maintain longevity and prevent developing any of these diseases and conditions is exercising. Being constantly on the move and keeping your body working will prevent your body from crippling you.

At older ages, certain types of exercise or sport may be out of the question due to constraints in the body. However there are still plenty of options available. First, it is important to define what “old” is. Typically, a person between the broad age group of 19 – 64 is considered young as he or she requires the same level of physical exercise. This is 150 minutes of exercise per week including muscle strengthening exercises on at least two days of the week. So typically, people aged 65 and over would require different types of exercises to cope

4 Tips to Choosing the Fitness Trainer in Long Beach

You recognize that in order to get in the best shape of your life you need to have the best fitness trainer who can help you to create a balanced approach to your fitness lifestyle.

1. Know your fitness goals. The first step to workout is what you want to achieve. You need to consider carefully your fitness aim, your fitness goals and how you are going to measure success. For example, if you want to burn calories, your focus is going to be on exercise that can help prevent excess weight gain. If you have a chronic health condition such as heart disease, arthritis or diabetes, the moderate-intensity aerobic activity, like brisk walking, is generally safe for you. So in this case a clear focus is needed.

When you know what you need to accomplish your health and fitness goals, you will be able to see if a fitness gym or private fitness trainer fits the bill.

2. Identify a solid track record. This is not necessarily how long a fitness trainer has been conducting training programs. In fact, a lot of new fitness trainers have some stellar ideas and new techniques to consider. The point here is how much the trainer

Can You Use Ramdev Medicine For Arthritis to Get Rid of Joint Pain

What is arthritis?
Arthritis which is also called as joint pain in common language is an inflammatory condition relevant to the joints. It is an autoimmune disorder which is chiefly caused due to attack of defence mechanism against own body cells. This in turn results in pain, inflammation, swelling and redness of the affected joints. Sometimes there is severe pain that makes sufferer immovable. There is reduced mobility and hence all the routine tasks of the patient are affected in an adverse manner.

Chief symptoms of arthritis
Arthritis is characterized by constant and severe pain in the joints. Also there is swelling, redness and stiffness in the joints. The pain becomes worse upon walking or during certain physical activities. Some people may even suffer from fever. The flexibility of the joints is also reduced.

Ramdev medicine for arthritis
Since arthritis is a painful condition therefore it requires immediate as well as effective relief in a safe way. It is possible by using Ramdev medicine for arthritis. It comprises certain herbal remedies or products that are totally safe for the treatment and prevention of joint pains. With the use of this medicine, you may get relieved of pain as well as other discomforts

Introduction to Numbness Treatment

As and when your age increases, the why’s-and-how’s of body numbness is a common question to come through. That does not mean people with older age groups have to face body numbness rather the youths aged in their twenties may also experience it. Also, it’s not only the body but the face and legs too that could fall prey to numbness. So, it’s really important to understand the actual cause of body numbness, its causes, symptoms and treatment.

There are many causes of body numbness, like diabetes in people causes numbness and in some advanced stages neurologists are called up for professional treatment as well as medical attention. While in case of frequent simple numbness, this is a matter of serious concern. Thus, advanced diabetes causes numbness and due to high glucose in your bloodstream, the health complicates even more. The nerve receptors are exposed to risk of been adversely affected that further leads to a tingling sensation on your skin leading to numbness.

 

Treatment for this problem is recommended as soon as it is diagnosed. It is advised not to perform any treatment measure yourself. Call for a professional doctor or a

Cholesterol Buster The Power of Exercising

It goes without saying that bad cholesterol can have a detrimental effect on your life. Researchers have advised that eating healthy and exercising can lower the risk of one developing problems with high-cholesterol which can, in turn, result in a stroke or a heart attack.

Even though researchers advocate exercising as one way in which to keep cholesterol in check, they are quick to point out that they aren’t sure about the link between maintaining lower cholesterol as a result of exercising. Being overweight can increase the amount of low-density lipoprotein (LDL), also known as “bad cholesterol”, in your blood; the kind of lipoprotein that can be linked to heart disease.

The confusion about the effect of exercise on cholesterol stems from the fact that most cholesterol-related studies (conducted in earlier times) focused on dietary and exercise changes, making it difficult to figure out which of the two was making a difference. More recent studies have focused solely on the impact that exercising has in terms of lowering cholesterol levels. Researchers now believe that there are actually several mechanisms involved; the most important one being the fact that exercising stimulates enzymes that help to move the

Ayurvedic Treatment To Eliminate Kidney Stones Effectively

When talking about urinary tract disorders, kidney stones are the most common among them. When searching for the answer to the question “who are at higher risk of developing kidney stones”, it was found that people with less fiber content and more of animal protein in their diet are at higher risk of getting these stones. In addition, those with family history of kidney stones and also those with high stress levels in their life are at higher risk as well. Furthermore, people with high blood pressure and those, who are bedridden, are also falling under the high risk category.

Safe remedy and preventive action: Those, who are already been diagnosed to have kidney stones and those falling under high risk category are recommended to rely on ayurvedic treatment to eliminate kidney stones. Yes, patients with this issue can get rid of the stones, due to the effective ingredients present in the ayurvedic remedy called as Kid Clear capsules.

 

Ingredients in Kid Clear capsules:

  1. Bastimoda can improve the health of urinary tract and it is an effective detoxifier as well.
  2. Ambi haldi is another ingredient in ayurvedic treatment and it has different properties like anti-oxidant,

Solution Or Quick Fix Battling Back Pain

Physical intervention has been found to be a far more effective method of eliminating pain, in several patients suffering from back pain, as compared to drugs or surgery. Physical therapy done by BodyFix Method therapists in NYC is a non-invasive, alignment practice designed to bring relief to painful muscle and joints. On one hand, it works at pain relief and on the other it works at the root cause of pain so that you get lasting results with your physical therapy treatment. The primary aim of the physical therapist is to restore normal function after injuries or misalignment.

According to MayoClinic, 80% of all Americans have back pain at least once in their lives. That is a huge number. Apart from discomfort, it can incapacitate and prevent you from being able to function normally. Stress, sedentary lifestyle, wrong posture, sitting long hours and obesity add to the complexity of the situation.The human body is designed in a manner that if a body part is unable to function properly, others compensate to maintain movement. This is a remarkable adaptation for short term survival. However, long term persistence without corrective measures may lead to chronic issues. Misalignments in back

Muscle Soreness Explained

Q: I’ve been working out fairly consistently for about 1.5 years. I do strength training about twice per week and cardio 5 times per week. I’ve noticed that my thighs, particularly my quads, burn all the time with a small amount of exertion, such as ascending a flight stairs. Why do my thighs burn so much with minimal exertion? – Kim, 29 Texas

A: Let’s talk about muscle soreness. Delayed-onset muscle soreness, or DOMS as it is often called, is the common – one could even say requisite – result of a workout. If you do an activity you’re not used to, such as taking a new type of fitness class, attacking a hill on your bike when you’re used to riding on flat ground, or running a far longer distance than you are accustomed to – the difference in muscle use can cause micro-tears in muscle fibers and connective tissue. As your body works to repair itself, you may feel some low-grade pain in the area.

But this is where the phrase “no pain, no gain” comes in: those tears and the subsequent repair help make the muscle stronger – and that

Healthy Back Exercises Strengthen and Stretch

Exercise is an important part of improving and maintaining normal, comfortable back function. It is important to practice these exercises regularly so you maintain your fitness level.

What are the different types of exercise? Exercise can be divided into three basic groups:

  1. Strengthening: Repeated muscle contractions until the muscle becomes tired
  2. Stretching or Flexibility: Slow, sustained lengthening of the muscle
  3. Aerobic: Steady exercise using large muscle groups

All exercises should be performed slowly and comfortably to avoid injury. When performing strengthening and flexibility exercises, remember to breathe naturally and do NOT hold your breath; exhale during exertion and inhale during relaxation.

A program of strengthening, stretching, and aerobic exercises will improve your overall fitness level. Research has shown that people who are physically fit are more resistant to back injuries and pain, and recover quicker when they do have injuries than those who are less physically fit.

Strengthening Exercise

Strength training helps increase muscle tone and improve the quality of muscles. Muscle strength and endurance provide energy and a feeling of wellness to help you perform daily, routine activities.

Adequate core strength

Exercise to Help Chronic Fatigue

Chronic fatigue can be a debilitating condition that makes it difficult to make it through daily activities because you feel so exhausted. While it may be tough at first to muster the energy to exercise, physical activity is one of the most successful ways that people with chronic fatigue syndrome can manage their symptoms.

What Is Chronic Fatigue?
Chronic fatigue syndrome is a condition in which a person lives with severe fatigue that isn’t relieved by resting. Other signs of chronic fatigue include flu-like symptoms such as body aches, sore throat, headache, and enlarged lymph nodes in the neck or armpits.

While the exact cause of chronic fatigue is not understood, the condition often appears after an infection or extreme stress. Chronic fatigue may also occur for no known reason, and may just gradually worsen until symptoms become severe.

Chronic Fatigue: How to Start an Exercise Routine
Since it’s difficult for many who have chronic fatigue to simply get through the day, exercise may seem an odd way to remedy the symptoms of pain and fatigue. But because there is no cure for chronic fatigue, exercise is often recommended as a way to

Getting Fit With Martial Arts

Martial arts can help you defend and protect yourself, but there are a number of health and fitness benefits associated with them as well.

There are several types of martial arts, including:

  • Karate. This is the most common and well-known form of martial arts. Karate is a great way to tone and strengthen the upper body. In karate, an individual uses the hands, feet, and elbows for self-defense.
  • Tae kwon do. Tae kwon do is related to karate, but focuses more on the legs and kicking, and less on the hands and upper body. Tae kwon do is good for strengthening and toning the lower body.
  • Judo. In judo, you leverage the size and strength of the person you are fighting to defend yourself. Unlike other martial arts, judo focuses more on rolling and controlling opponents by holding them off, rather than by striking them.
  • Kung fu. This high-intensity martial art provides a strong aerobic and cardiovascular workout. Kung fu involves primarily kicking and punching moves, somersaults, jumps, and evading an opponent. Kung fu particularly helps improve cardiovascular health.

The Health Benefits of Martial Arts

Karate and other martial arts offer a number of physical and

Getting Ready to Run a Marathon

Running a marathon is a huge goal, one that requires months of training and commitment. But completing a marathon safely and without injury can offer great fitness benefits and personal satisfaction. Though it’s a long road before you even start the race, a good training program can get you in the best shape of your life and help you get across that finish line.

Starting Your Marathon Training Program

Running long distances can get your body into great shape, but it’s not without risks. Before you start any running or marathon-training program, you should get a complete physical from your doctor. If you have conditions such as heart disease or high blood pressure, or you don’t get much exercise, get checked out to make sure your body can handle the stress of training for a marathon.

As you look for a training program, be realistic about your fitness level and the amount of training to which you can commit. If this is your first time running or exercising consistently at all, choose a program for beginners. Also, keep the following tips in mind:

  • Set a schedule. You can find several marathon training schedules online

Toning Shoes Do They Really Work

Who hasn’t wished for a miracle product to hit the market that can help you get fit, slim, and toned without putting in any extra effort?

Researchers, or at least marketing departments, were listening. About 10 years ago, a company called Masai Barefoot Technology, or MBT, launched their toning shoes.

Now all types of unusual-looking fitness shoes are on the shelves, promising to firm up your thighs and butt as you walk. Choices include the Reebok EasyTone, Skechers Shape-Ups, and New Balance True Balance toning shoes. For toning up in warm weather, there are Reebok EasyTone Flip Flops, FitFlop toning sandals, and Skechers Tone-ups. Some companies, including FitFlop, also make toning boots as well as shoes and clogs.

Toning shoes are designed with a base that’s different from traditional shoes. Rather than being flat and stable, they’re rounded at the bottom, which forces you — and your muscles — to work harder to maintain balance. Toning shoes are also said to improve your posture, help you to burn more calories, and build and tone muscle.

You can expect to pay around $40 for a pair of toning sandals and up to $250

The Fun of Indoor Cycling Workouts

For people who love to bike or are searching for a challenging, structured workout that can be done in any weather, an indoor cycling class might be ideal.

Indoor cycling, also called spinning (after a trademarked class that uses specially-designed bikes), offers many health benefits. In the average cycling class, you get an intense cardiovascular workout, and can burn 500 to 700 calories.

Indoor cycling is a low-impact activity, which means it won’t harm your joints. It involves riding a specialized stationary bike, at a fast pace, and occasionally while standing. It’s a good workout f, because spinning focuses on toning lower-body muscles as well as providing a cardiovascular workout.

What to Expect in an Indoor Cycling Class

Before you commit to regular classes, do a bit of homework. Make sure you’re in good shape before jumping on a stationary bike for a 40-minute-plus, high-intensity class. It’s a tough workout, even for people who exercise regularly and are in good shape. It might be a good idea to observe a session or two to get a feel for the intensity and fitness level required.

The Mind and Body Benefits of Yoga

Looking for a way to relieve stress, burn calories, and get fit, all at the same time? Yoga can help accomplish these goals by conditioning both your mind and body.

Yoga, which originated in India more than 3,000 years ago, centers around physical strength and toning. It also focuses on principles of meditation and relaxation. Yoga typically involves a series of poses and deep-breathing exercises. It can be a fast-paced, cardiovascular workout or a slower, more relaxing toning session. It all depends on which type of yoga you perform.

Different Types of Yoga

  • Hot yoga. Also called Bikram yoga, this form of yoga is done in a very hot room — at least 100 degrees Fahrenheit — to help purify and cleanse the body by sweating, and by building stamina. While Bikram is a trademarked 90-minute class that follows a specific series of poses, other hot yoga classes incorporate different principles and can vary in length.
  • Ashtanga yoga involves set of core poses that are done in quick succession while you breathe deeply. It’s a high-intensity workout that tones and strengthens muscles and increases endurance.
  • Power yoga. Also known as Vinyasa, power yoga is derived from

Boost Your Energy Level With Exercise

Feeling sluggish, tired, and sleepy? Just don’t have any energy to do what you need to do? Skip the extra cups of java and hours of sleeping in, and head to the gym.

According to Robert Gotlin, MD, DO, director of sports rehabilitation at Beth Israel Medical Center in New York City, the benefits of exercise on energy level are twofold. Exercise boosts your body’s fitness level and also your mood, both of which contribute to overall health and well-being. This boost is a result of:

  • An increase in endorphin levels. “Endorphins are our body’s natural hormones that get released when we are doing something that requires a burst of energy — they are the things that make us perform, make us move,” says Dr. Gotlin. “Exercise tends to increase those levels.”
  • Better heart health. Exercise boosts cardiovascular health, which allows you to have greater endurance throughout the day. When it’s easier to do your daily activities, you’ll have energy left over and not feel so tired at the end of the day.
  • Improved sleep. Exercise also allows you to get a better night’s rest; when you get quality sleep, you feel more refreshed during the day.
  • Sharper