Home Workout Routine,Your First Move

What You Must Do First and Why

1.Get Health Clearance

 

There is one common mistake which many people make when they decide to improve their bodies.  This mistake is to not begin with adequate preparation.  The first, and most essential, step in preparing to embark on a home workout program is to have a complete health clearance from your physician.

2.Health Conditions 

The most important reason for this is you may have a medical problem which you do not know exists.  There are many health conditions which can worsen from strenuous exercise;  there are some which can even be fatal.  While you want to work toward that perfect body, you surely do not want to take unnecessary chances with your health or your life. 

3.Peace of Mind with a Clean bill Of Health 

 

An evaluation from your physician will allow you to see if you have any extraordinary risk factors.  This kind of check-up, which will take very little time or cost, is well worth the benefits.  A clean bill of health will give you peace of mind--  and the go-ahead for your home workout. 

4.Find out if you Have Special Limitations  

 

The second reason is to find out whether you have any special limitations.  For example, you may have had sprains or other types of injuries in the past.  These can affect choosing the home workout that is right for you.  Your doctor may advise you to modify certain kinds of exercise, or to avoid them altogether. 

5.Prevent any Setbacks 

 

Visiting your physician before you begin a home workout regimen is necessary.  If you have any health or medical problems, they need to be addressed before you start a home workout.  Anything from a prior injury to an unknown heart condition can prevent you from getting the results you want from your workout.  They can cause setbacks, and even disaster.  A few minutes of your time beforehand can prevent all of this.

6.Be Ready For The Task

 

The best kind of evaluation is a complete evaluation.  If you have not made routine exams a part of your general lifestyle, now is a good time to start.  When you are serious about beginning a home workout regimen, you probably already know that it will affect your body.  Whether you have exercised before or not, making a home workout, a part of your everyday life, will place stress and strain on your body.  It will affect your muscles, your joints, your blood pressure, and every other part of your system.  Your body will be working much harder than it ever did before, to move in the direction of your goals.  This is why you need to know in advance that your body is ready for the task.  It will help your workouts to proceed more smoothly, and without any unnecessary risks to your health.

7.Benefits From a Home Workout

 

A home workout is an exciting adventure.  However, in addition to the effects it will have on your body, it will also affect your mind.  From the increased blood flow which occurs during workouts, to the change in your blood-sugar levels, the physical benefits of exercise can affect your mood, spirits, and disposition.  In order to ensure that these changes are positive, and you gain as much from them as possible, you need to be prepared by knowing that you are healthy. 

 8.Avoiding Repeat Injuries

 

Many people have sustained permanent injuries, and worse, solely due to not being aware of medical problems or limiting conditions prior to starting a regimen of strenuous exercise.  Others have become overwhelmed and discouraged, leading them to quit before seeing any positive results.  Still others have given up, because they simply did not know what to expect from their new venture.  In most cases, all of these repercussions can be avoided.

9.A Complete Evaluation

 

You want your new home workout routine to produce great results.  You want the perfect body that you may have been dreaming of for many years.  You want it all to come in the healthiest, safest, and most enjoyable manner, without any unnecessary risks or setbacks.  Getting a complete evaluation from your doctor before you choose any exercise or purchase any equipment is the best way to make your home workout routine a positive experience. 

10.You can Then Choose Your Routine

 

When you know that you are healthy, and without any risk factors, you will have a double benefit.  First, you can take on the workout routines of your choice without undue risk to your health;  and second, you will have the peace of mind from knowing that your new venture is safe for you.

11.Take The Sensible Step

 

In the interest of your health and safety, make an appointment to see your doctor before you begin your new home workout.  Not only is this the most sensible step, it will do wonders for your self-confidence.  When you know that you are physically prepared for the home workout routines which you are about to begin, you can look forward to one of the best and most exciting experiences of your life.

12.Your Body is Like a Machine

Treat your Body Well and it will serve you well.Give your body The right Nutrition,it Deserves it ,be healthy in Body and Healthy in Mind,

Barrie Edwards

http://www.superxenca.com 

Barrie Edwards Health and Fitness

Barrie Edwards Health and Fitness

A Healthy And Fitter Body

A healthy body is what most people are striving for. We are inundated constantly with images of slender, toned people. Be it on television or on a billboard as we’re driving down the street.  Fitness isn’t all about the weight that the scale says or the dress or trouser size you wear. Fitness is about how healthy you are.

Exercise is vital in the quest for body fitness. Many people join a gym for the convenience of having all the equipment they feel they need to work out. There are machines there to strengthen and tone every muscle in your body. With the onset of personal trainers, the process can be almost effortless. In that case, the exerciser is given a prescribed routine of exercise that will help them achieve the fitness level and body weight that they desire.

Fitness and exercise aren’t restricted to the confines of a gym. Any type of movement can be considered exercise. By taking those movements, a step further a person can work towards their own personal fitness goal.

For a person who lives in an apartment building, the decision of whether to take the stairs or the elevator might seem inconsequential, but those steps up to their floor everyday equal a leg workout. Choosing to hike it up the flight of steps gives not only the legs a chance to stretch, but it also gives the heart a chance to beat faster. By choosing this everyday, the body would begin to respond in a positive way.

The same can be said for walking as opposed to driving. Often when a destination is close people feel inclined to get in their car and drive there and then drive the route back. Lacing up a pair of walking shoes and heading out the door on foot is considered exercise and the benefits aren’t only restricted to the gasoline that will be saved. The entire body will feel the results and if that walk is taken several times a week, perhaps even daily, the fitness level of that person increases. 

Exercise can occur in almost every environment. It’s up to the health-conscious person to grab those moments and seize them. By mowing the lawn, the legs and arms are being worked out. Carrying the laundry is akin to lifting lightweights and chasing a toddler eventually equals a few laps around the running track. Paying attention to these same details and using them to their fitness advantage will result in so many health benefits.

Nutrition can really help with your fitness goals,the body should be as fit on the inside as on the outside,to achieve this a good Diet combined with a good Nutritional programe can work wonders, 

Barrie Edwards
http://vur.me/barrieeviral/recommending-xenca

Fitness and Exercise- Prevent Disease with Fitness and Exercise

Why you should be using Fitness and Exercise to improve your Health

Fitness and exercise prevent disease. That is a proven fact, and yet there are more people than ever are  suffering from obesity and type two diabetes is considered to be at epidemic level . If you are overweight, and especially if you are obese, or if you’ve been diagnosed with diabetes, then listen to your doctor and begin a regular fitness and exercise program. You’ll be glad you did.
One of the benefits of fitness and exercise, as any physician will tell you, it that fitness and exercise help control blood sugar. A diabetic who takes medication daily may find that less medication is needed with a regular fitness and exercise program. Many diabetics who stay with fitness and exercise programs find that they are able to quit the medication and get their diabetes under control in a totally natural way.A natural food supliment such as Five a Day Plus can help,this consists of 21 of the planets most nutritional plant substances, blended together into a superfood,

Triglycerides are also too high for most people. High triglycerides are linked to heart disease, including heart attacks and strokes. A great natural way to reduce your level of triglycerides is to simply begin and stick with a fitness and exercise program, while eating a sensible diet and using a food supliment. Triglycerides at too high a level are also linked to high blood sugar, and it is common for diabetics to have high triglyceride levels. Therefore, in this case fitness and exercise can take care of two potential health risks at the same time.

Many people have marveled at the way being over weight has become a  way of life, and wondered what caused it. Many point to sedentary lifestyles, working in front of computers, and watching too much television. In addition, many  eat diets high in fat and carbohydrates. Whatever the root causes fitness and exercise can be a major part of the cure for this problem. Engaging in physical activity, increasing the heart rate, and just getting active will help a person loose weight, control triglyceride levels and improve diabetes and should not be ignored. Parents should restrict time spent by children with video games or watching television and encourage them to engage in fitness and exercise the way children in past generations have, playing games like baseball, basketball and skipping. Children who learn the benefits of fitness and exercise at an early age will go into adulthood, and enjoy fitness and exercise, lead healthier lifestyles and tend to live longer, healthier and obviously happier lives.

Barrie Edwards

www.superxenca.co.uk

Exercise And Asthma

Exercise And Asthma

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

Asthma is a chronic lung disease that is marked by
characteristics such as coughing, wheezing, shortness
of breath, and chest tightness.  Asthma tends to occur
with people who are genetically or suffer as a result of their
environment

Some of the triggers that may start or make an attack
worse include exposureExercise And Asthma

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

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

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

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

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

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

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

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

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

Always be smart, take your medication, and be
proactive.  Don't let it put you in a life of
misery - as you can enjoy exercise just like
everyone else. to allergens, viral respiratory
infections, airway irritants, exercise, and exposure
to things such as dust mites or cockroaches.

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

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

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

The natural remedies that can help cope with astma
and which are highly recommended, include  five a day +
by Xenca,This is a green superfood and contains 21 of
 the most potent natural plants blended together,and
can be taken in a drink or in water and will help not only
to combat Asthma but also all other body functions

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

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

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

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

Barrie Edwards

http://www.superxenca.co.uk

Eating And Exercise

Anytime you exercise, you do so in order to try and
maintain good health. You also know that you have to
eat as well, so your body will have the energy it
needs to exercise and maintain for the everyday tasks
of life.  For making the best of your exercise, what
you eat before and after you workout is very important.

No matter if you are going to be doing a cardio
workout or a resistance workout, you should always
make it a point to eat a balanced mix of protein and
carbohydrates.  What makes that determining percentage
of carbs and protein you consume is whether or not
you are doing cardio or resistance exercise and the
intensity level that you plan to work at.

The ideal time for you to eat your pre workout meal
is an hour before you start.  If you plan to work
at a low intensity level, you should keep your pre
workout meal down to 200 calories or so.  If you
plan to exercise at a high level of intensity, you
will probably need your meal to be between 4,000
and 5,000 calories.

Those of you who are doing a cardio session will
need to consume a mix of 2/3 carbs and 1/3 protein.
Doing so will give you longer sustained energy from
the extra carbs with enough protein to keep your
muscle from breaking down while you exercise.

For resistance exercise, you'll need to eat a mix
of 1/3 carbs and 2/3 protein, as this will help
you get plenty of energy from the carbs to perform
each set you do and the extra protein will help
keep muscle breakdown to a minimum while you
exercise.

Eating after you exercise is just as important as
your pre workout meal.  Anytime you exercise,
whether its cardio or resistance, you deplete energy
in the form of glycogen.  The brain and central
nervous system rely on glycogen as their main
source of fuel, so if you don't replace it after
you exercise, your body will begin to break down
muscle tissue into amino acids, and then convert
them into usable fuel for the brain and the
central nervous system.

Keep in mind that mostly during resistance
exercise, you'll break down muscle tissue by
creating micro tears.  What this means, is that
after a workout, your muscles will instantly go
into repair mode.  Protein is the key here for
muscle repair, as you don't want muscle breaking
down even further to create fuel instead of
lost glycogen.

Once you have finished a cardio session, you'll
need to consume mainly carbohydrates, preferably
those with high fiber.  Rice, oatmeal, whole wheat
pasta, and northern fruits are excellent sources.
Also, try to consume 30 - 50 grams of there
types of carbs after you exercise.  After your
cardio workout, it is fine to eat within 5 - 10
minutes.

Once you've finished a resistance workout, you
will need to consume a combination of carbs and
protein.  Unlike cardio workouts, resistance
workouts will break down muscle tissue by creating
micro tears.

You'll need protein as this happens to build up
and repair these tears so that the muscle can
increase in size and strength.  The carbs will
not only replace the lost muscle glycogen, but
will also help the protein get into muscle cells
so it can synthesize into structural protein, or
the muscle itself.

After your resistance exercise, you should wait
up to 30 minutes before you eat, so that you won't
take blood away from your muscles too fast.  The
blood in your muscles will help the repair process
by removing the metabolic waste products.

http://www.superxenca.co.uk

Exercise The Key to a Strong Body

No one can argue that exercise is an important factor in not only the weight loss battle but also the larger war on a healthy body.  Regular exercise ensures a person will suffer from fewer ailments, feel stronger, and in many cases live longer.

Exercise isn’t all about running a mile, or doing one-hundred sit-ups to obtain a toned and trimmed stomach. It’s also about overall fitness. Conditioning the body as a whole including the muscles and most importantly the heart muscle is a key piece in the healthy body puzzle. 

Regular aerobic exercise is fundamental in keeping our hearts working exactly the way nature intended. This could include jogging, running, walking, cycling, or even swimming. Keeping the heart rate elevated for a prescribed amount of time is vital in building up the muscle of the heart. Doing this daily or even several times per week is an important first step in the journey to overall fitness.

Many younger people find fitness as a great fringe benefit behind enjoyment when they are participating in their favorite activity. Snowboarding and skateboarding have become extremely popular and the fitness benefits are substantial. Many muscles of the body are worked while these sports are enjoyed and the participants are not only having fun but also working out at the same time.

For those less adventurous a walk is a perfect alternative. Even a daily trip around the local park with the family dog is doing your body good. It’s working out your thighs, your buttocks and of course your heart. Many physically fit people depend on walking as their core daily exercise activity. Normally starting slow, it’s not unusual for people to find such enjoyment in getting out into the fresh air to stretch their legs, that the walks become longer and longer until they realize that it’s turned from a short stint to a few mile hike.


 Swimming is one activity that almost everyone enjoys. It’s a great way to get fit for people of all ages. Youngsters can be enrolled in swimming classes, which are not only educational, but also a wonderful way for them to exercise in a fun environment. For older children, hanging out at the swimming pool with friends gives them the exercise that they otherwise might not be getting.   For adults swimming can be an important factor in their overall fitness.  The water can be soothing for those who suffer from knee or joint pains.  For older folks it affords them the chance to stretch and strengthen their bodies without the stress of some of the more strenuous exercise routines

A good Diet And Nutritional programe is also essentual,this gives us the energy we need and
also ensures that the body is functioning properly.It will make us feel in tip top condition
and help us fullfill the above activities

Barrie Edwards

http://www.superxenca.co.uk

Exercise Can Help You Quit Smoking

Exercise can be a great help in when you decide
 to stop smoking, you'll bring other changes
 in your life as well.  Smoking is avery addictive
 habit, meaning that it is very hard to quit. 
There are a lot of changes that take place,
although exercise can be a big help to you when you
decide to quit.

Try to set a new routine, such as working out or
going to the gym.  If that isn't possible, you
should try waking up earlier and going for a short
walk.  If you can turn that walk into a run or a
jog, it is going to be very stimulating and the best
way that you can start your day.

Keep in mind that exercise doesn't really mean
pumping metal.  If you don't have the time to stop
by the gym every day, then it isn't really that big
of a problem, as you can always choose to workout
at home.

Whether you choose to workout at home or at a gym,
you should always remember that regularity is the
key.  It isn't getting started that's the difficult
part, it's sticking to a regular exercise program
that is difficult and proves to be stumbling block
for most people.

Some people have a great start.  They will buy
track suits, gym wear, running shoes, and a lot
of other gear, so their first day at the gym is
almost like a celebration.  As the days go by,
they find it very difficult to meet the demands
and their routine will slow down a lot and finally
come to a complete exercise burnout.

One mistake that several people make is choosing
the evenings to exercise.  If evenings fit your
lifestyle, then it's fine.  For most people however,
the evening hours are when they are completely
pooped.  By the evening most of us are drained,
and simply too tired for exercise.  Therefore, it
is always best to set some time aside for exercise
in the morning.

In the morning, wake up a half an hour or so
earlier, put on your shoes, and hit the road.  Most
roads are less crowded in the morning and less
polluted as well, making it a wonderful and relaxing
way to start the day.

You should also steer clear from the coffee and try
tea instead.  If you are moving around in the house,
try playing music.  You can also redecorate your
room by adding a few pictures around.  When you
redecorate, you should get rid of everything
that reminds you of smoking.

Plan your day where you'll have something fun to
do at the end of the day.  It doesn't need to be
something that involves money, as you don't want
to end up bankrupt.  Spending time with family,
playing games, or going for a walk with your
family are all good activities.

Watching television doesn't really fit into the
list.  The reason is because television isn't
something that demands a lot of attention.  You
can easily do something else while you are
watching television. 

You should also make a list of things that build
up your stress and try to avoid them.  If it
isn't possible, you should try to find out some
some ways to bust stress and use them.  Whatever
you do, you shouldn't use stress as an excuse
to start smoking.

There are many other methods that you can use to
beat stress.  You can try breathing exercises,
mediation, or even music.  Another great way to
beat stress is using the distressing ball.  If
you don't have one or access to one, you can
always wiggle your fingers and toes.  This too
is a great and natural method to beat stress.

Barrie Edwards

www.superxenca.co.uk

Your Own Training Programme

As a Coach,Physical Trainer, Mentor And Health and Fitness Consultant over the last forty years, dealing with all different types of people, of all different ages, the one thing that stands out above all others,we are all very different and each individual should work their own programme.Physical,Mental,and Spiritual.
 
  A PAP or Personal Activity Programme is an activity programme that is personal to you, it must fit in with all your other activities,social,work, and cultural,it may combine, with them, almost to the extent that they can be done together.
 
  Each individual PAP should be designed by The Person Doing It.Good advice should be sought.this can be obtained from  Sports Coaches,Physical Trainers,Physiotherapists,and similar professionals.

 It is essential to get a Physical check up before starting.The body is like a Machine and has to be maintained properly if you havn,t been treating your machine  properly  you could be in danger of  breaking down.

If you havn.t done any strenuous exercise for a long time, have a family history of heart disease,  have had a serious illness or injured yourself,  a thorough medical check is essential before starting.

  When starting the activity think of what you like doing,It is best to make it enjoyable.You won,t keep up with somethimg you don,t really like.

  What sports have you participated in in the past,this could be what you would be best starting with,
do you like running, or may be walking,walking is one of the best exercises you can do,or swimming
again very good exercise.

  These Activities combined with a general exercise programme will put you on the right road to
becoming fit and healthy and enable you to lead a more energetic and active life,a life with less stress
which will enable you to have more control over what you do and what your capable of doing.

  Lastly look at what you are eating and your intake of nutrition,are you eating junk food are you
taking your five a day + putting the right fuel into your machine, will give you  the energy you need


Barrie Edwards

http://www.superxenca.co.uk




 
 
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Fitness and Exercise to Prevent Disease

Fitness and Exercise to Prevent Disease

 

Fitness and exercise prevent disease. That is a proven fact, and yet more people than ever are suffering from obesity and type two diabetes are considered an epidemic in the United States. If you are overweight, and especially if you are obese, or if you’ve been diagnosed with diabetes, then listen to your doctor and begin a regular fitness and exercise program. You’ll be glad you did.

 

One of the benefits of fitness and exercise, as any physician will tell you, is that fitness and exercise helps control blood sugar. A diabetic who takes medication daily may find that less medication is needed with a regular fitness and exercise program. Many diabetics who stay with fitness and exercise programs find that they are able to quit the medication and get their diabetes under control in a totally natural way.

 

Triglycerides are also too high for most people. High triglycerides are linked to heart disease, including heart attacks and strokes. A great natural way to reduce your level of triglycerides is to simply begin and stick with a fitness and exercise program, while eating a sensible diet. Triglycerides at too high a level are also linked to high blood sugar, and it is common for diabetics to have high triglyceride levels. Therefore, in this case fitness and exercise can take care of two potential health risks at the same time.

 

Many people have marvelled at the way being over weight has become a way of life, and wondered what caused it. Many point to sedentary lifestyles, working in front of computers, and watching too much television. In addition, many we eat diets high in fat and carbohydrates. Whatever the root causes fitness and exercise can be a major part of the cure for this problem. Engaging in physical activity, increasing the heart rate, and just getting active can help a person loose weight, control triglyceride levels and improve diabetes and should not be ignored. Parents should restrict time spent by children with video games or watching television and encourage them to engage in fitness and exercise the way children in past generations have, playing games like baseball, basketball and skippin. Children who learn the benefits of fitness and exercise at an early age, will go into adults who enjoy fitness and exercise, lead healthier lifestyles, and tend to live longer, healthier and obviously happier lives.

 

Barrie Edwards

 

http://www.superxenca.co.uk

Fitness and Exercise for the Older Adult

Fitness and Exercise and the Older Adult

We may not like it,but yes we are all going to
became old at some stage,so we have to keep ourselves
fit and mobile.This is some of things that we can
all do.Fitness and exercise are not just for children
and young people. Older adults can reap mountains of
benefits from becoming engaged in a regular
program promoting fitness and exercise, and many
older adults are doing so. In fact more older
adults are taking fitness and exercise seriously
now than in recent decades.

Mall walking is a popular fitness and exercise
activity for older adults. Brisk walking is one
of the best forms of exercise people can do for
themselves. Shopping malls offer consistent
temperature and protection from the elements. If
it is raining,snowing or sleeting outside, you can still
walk in the mall, getting all the benefits of a
fitness and exercise program without having to
brave inclement weather.

Swimming is another popular fitness and exercise
method many older adults enjoy. Swimming exercises
every muscle in the body, but is easy on the knees
and joints. While many older adults enjoy swimming
laps, others have incorporated water-based
calisthenics into their fitness and exercise
programs, with great results.

The baby boom generation are getting
older, with many baby boomers now reaching
retirement age. This generation though is
different from preceding generations. Baby boomers
tend to live longer, and are more concerned about
health. More baby boomers watch their diets, try to control their weight and make fitness and
exercise a regular part of their lives than they
have in past generations.

Add to that the advancements made in medical treatments and
these baby boomers can expect to live for many
years to come. Fitness and exercise will continue
to play a major role in their lives.

Of course, fitness and exercise are not the only
factor to be concerned with. Diet also plays a
part. A high fiber diet, with most carbohydrates
coming from whole grains and protein coming from
more lean portions of meat to limit fat also
contribute to health. When proper diet and fitness
and exercise are linked the result more often than
not is a healthy person, no matter what the age.
Combining fitness and exercise with proper
nutrition is a win win situation for everyone
involved.


Barrie Edwards

The Proper Way To Exercise

Exercising Properly There are two main types of exercise, - aerobic and anaerobic. The first one, aerobic, means with oxygen. Aerobic type exercise has an important distinction, it burns fat as the main fuel. Anaerobic on the other hand, burns sugar as the main source of fuel.

Exercise doesn't have to be exesive in any way to provide great benefits. Even if you choose light exercise, you will still burn fat. Light exercise will clear out lactic acid,the bodies waste, and regenerate and stimulate your cells . To be sure that you are burning fat rather than sugar, it's very important to make sure that you are doing several things as you exercise. Breathe deeply is one of the most important things you can do as you exercise. You should always breathe deep into your stomach through your nose, hold it for a few seconds and then exhale hard through your mouth. Second, Make sure that your exercise is at a comfortable level.Exercise at a level of about 7 out of 10,if you can still be carry on a normal conversation thats about right do this for 45 minutes or so each day and you will begin to notice just how much your energy will explode.

There is allways time to exercise,even if you don't think there is,If you have to,use the time that you would normally spend doing other things.Change your normal routine.With exercising, you'll actually increase your energy levels. You can also use the time of your lunch break to exercise as well. The increase in productivity will have you more on the ball, and you can save your time through the dramatic increase in your overall productivity. Cellularise, or rebounding, is one of the best forms of aerobic exercise there is. If you have access to a rebounder, you shouldn't hesitate to use it.

Use any break you have at work to engage in some type of movement and deep breathing. Any type of exercise you do will strongly benefit your heart. It will make it a stronger and larger organ. Deep breathing will help your lungs become stronger and larger as well. There is research now that links exercise to helping benefit and almost prevent each and every type of disease or ailment. Movement of the joints will promote proper blood flow and create energy, as sitting down all day will rob your body of much needed energy.

If you sit down all day, it's very important that you promote blood flow, circulation, energy, brain flow, and the strength of your heart. With just a little bit of your time devoted to exercise, you'll find yourself healthier than you have ever been in the past.

Why Muscles Get Sore and How it can be Dealt With

Why Muscles Get Sore As people age, they begin to complain more of pains in their muscles and joints. They seem to stiffen up with age, and such commonplace activities as bending over for the morning paper can make them wince. Such pain can grip so fiercely that they are sure it begins deep in their bones.

 But the real cause of stiffness and soreness lies not in the joints or bones, according to research at the Johns Hopkins Medical School, but in the muscles and connective tissues that move the joints. The frictional resistance generated by the two rubbing surfaces of bones in the joints is negligible, even in joints damaged by arthritis. Flexibility is the medical term used to describe the range of a joint’s motion from full movement in one direction to full movement in the other. The greater the range of movement, the more flexible the joint. If you bend forward at the hips and touch your toes with your fingertips, you have good flexibility, or range of motion of the hip joints. But can you bend over easily with a minimal expenditure of energy and force? The exertion required to flex a joint is just as important as its range of possible motion.

Different factors limit the flexibility and ease of movement in different joints and muscles. In the elbow and knee, the bony structure itself sets a definite limit. In other joints, such as the ankle, hip, and back, the soft tissue—muscle and connective tissue—limit the motion range. The problem of inflexible joints and muscles is similar to the difficulty of opening and closing a gate because of a rarely used and rusty hinge that has become balky. Hence, if people do not regularly move their muscles and joints through their full ranges of motion, they lose some of their potential. That is why when these people will try to move a joint after a long period of inactivity, they feel pain, and that discourages further use

What happens next is that the muscles become shortened with prolonged disuse and produces spasms and cramps that can be irritating and extremely painful. The immobilization of muscles, as researchers have demonstrated with laboratory animals, brings about biochemical changes in the tissue. However, other factors trigger sore muscles. Here are some of them:

1. Too much exercise Have you always believed on the saying, “No pain, no gain?” If you do, then, it is not so surprising if you have already experienced sore muscles. The problem with most people is that they exercise too much thinking that it is the fastest and the surest way to lose weight. Until they ache, they tend to ignore their muscles and connective tissue, even though they are what quite literally holds the body together.

2. Aging and inactivity Connective tissue binds muscle to bone by tendons, binds bone to bone by ligaments, and covers and unites muscles with sheaths called fasciae. With age, the tendons, ligaments, and fasciae become less extensible. The tendons, with their densely packed fibers, are the most difficult to stretch. The easiest are the fasciae. But if they are not stretched to improve joint mobility, the fasciae shorten, placing undue pressure on the nerve pathways in the muscle fasciae. Many aches and pains are the result of nerve impulses traveling along these pressured pathways.

3. Immobility Sore muscles or muscle pain can be excruciating, owing to the body’s reaction to a cramp or ache. In this reaction, called the splinting reflex, the body automatically immobilizes a sore muscle by making it contract. Thus, a sore muscle can set off a vicious cycle pain. First, an unused muscle becomes sore from exercise or being held in an unusual position. The body then responds with the splinting reflex, shortening the connective tissue around the muscle. This cause more pain, and eventually the whole area is aching. One of the most common sites for this problem is the lower back.

4. Spasm theory In the physiology laboratory at the University of Southern California, some people have set out to learn more about this cycle of pain. Using some device, they measured electrical activity in the muscles. The researchers knew that normal, well-relaxed muscles produce no electrical activity, whereas, muscles that are not fully relaxed show considerable activity. In one experiment, the researchers measured these electrical signals in the muscles of persons with athletic injuries, first with the muscle immobilized, and then, after the muscle had been stretched. In almost every case, exercises that stretched or lengthened the muscle diminished electrical activity and relieved pain, either totally or partially. These experiments led to the “spasm theory,” an explanation of the development and persistence of muscle pain in the absence of any obvious cause, such as traumatic injury. According to this theory, a muscle that is overworked or used in a strange position becomes fatigued and as a result, sore muscles. Hence, it is extremely important to know the limitations and capacity of the muscles in order to avoid sore muscles. This goes to show that there is no truth in the saying, “No pain, no gain.” What matters most is on how people stay fit by exercising regularly at a normal range than once rarely but on a rigid routine.

Barrie Edwards

www.superxenca.co.uk

Exercise and Arthritis

Your bones hang out in a lot of joints. Knee joints. Hip joints. The joints in your fingers and the joints in your toes. Wherever bones meet, there is also cartilage, a rubbery, protective layer that ensures your joints bend smoothly and painlessly. But even cartilage cannot do this tremendous job alone.

A thin membrane called the “synovium” provides fluid that lubricates the moving parts of the joint. When the cartilage wears out of the synovium becomes inflamed, the result is generally a case of “osteoarthritis” or “rheumatoid arthritis.” In osteoarthritis, the cartilage can be eroded so much that bone does rub on bone. Thos type of arthritis develops gradually over a lifetime as a simple result of the wear and tear placed on your joints over the years.

 Very few people escape some degree of osteoarthritis, though the severity varies a great deal. As a matter of fact, if you are over the age of 50, you are likely to have at least one joint affected by osteoarthritis. Osteoarthritis affects men and women equally and is by far the most common type of arthritis, with almost 16 million Americans in the list. In rheumatoid arthritis, damage to the synovium is at the source of trouble.

 Doctors and researchers are not absolutely sure what causes it, but most think that rheumatoid arthritis is a disease in which the immune system actually attacks certain tissues in the body, including those that connect the joints and the synovium. Rheumatoid arthritis begins with swollen, red, stiff, and painful joints, but it may progress until scar tissue forms in the joint or, in extreme cases, until the bones actually fuse together. Almost 75% of the 2 million people with rheumatoid arthritis in the United States are women.

The disease can hit as early as teen years. Exercising Your Prevention Options Investing a little time in developing a good weight-bearing low-impact exercise and stretching plan can add up to great results when it comes to staving off arthritis pain. Strong muscles help protect the joints from wear and tear, and the movement keeps joints flexible. That is why the quest for fitness is at hand, even if you are 50 years and over. However, most people over 50 are still right where they always were sitting back and watching others jog by. Most of them contend that that is just for people who have been athletic all their life, or some say exercise is for young people and engaging into exercise will do them more harm than good.

There are still some that insist on excusing their selves in exercise routines because they do not just have time or they have less energy than ever before. These are all lame excuses. Hence, it is time to start to get rid of those pains. Start exercising. Consequently, preventing arthritis is not an exact science, but physicians have discovered a few ways to lower your risk. Here is how:

1. Do not weight around The single most important measure anyone can take to prevent osteoarthritis of the knee is to lose weight if they are overweight. Extra weight puts extra stress on your knees. If you are 10 pounds overweight, for example, you put 60 pounds per square inch of extra pressure on your knees every time you take a step. That extra pressure can slowly but surely erode the cartilage in your knees, leading to arthritis. A study has clearly supported the theory that weight loss weighs in on the side of prevention. In the study, overweight women who lost 11 pounds or more over a 10-year period decreased their risk of developing osteoarthritis of the knee by 50%.

2. Stretch those muscles Any kind of stretching is good as long as you do not bounce, which can lead to a muscle pull. This is according to some of the professors of clinical medicine in New York City. Try to hold a slow, steady stretch for 15 to 20 seconds, then relax and repeat. It is best to flex up by stretching before any exercise, especially running and walking. But it is also a good idea to stretch each day. Ask your doctor to teach you stretches that focus on potential arthritis trouble spots, such as the knees or the lower back.

3. Walking is always the best exercise Take a good long walk at least three times a week or participate in a step-aerobics or low-impact exercise routine maximum results. There is no proof that running is bad for the joints, but remember, it may aggravate an injury if you already have one. Just remember to check with your doctor before starting a new exercise program. The bottom line is that of all the healthful habits, exercise is the most important. This is because people are designed to be active. Hence, it is really important for people to exercise in order to stay healthy and keep those joints free from wear and tear. Just keep in mind that the unexercised body, even if free from the symptoms of illness or problems like arthritis, is not at its full potential. Hence, start exercising right now!

Barrie Edwards Health and Fitness - A Sure Way To Improve Your Health - http://instantblogsubscribers.com/vip/barrieedwards

Barrie Edwards Health and Fitness - A Sure Way To Improve Your Health - http://instantblogsubscribers.com/vip/barrieedwards

5 Simple Stretching Exercises To Relieve Back Pain

As our bodies undergo day to day stress, it takes a toll on our backs, and stretching exercises to relieve back pain can help. Depending on the occupation that we hold, we either sit or stand for the better portion of our day.

 Poor posture of the spine can bring about pain and long term problems for our backs. Fixing our posture, and stretching exercises to relieve back pain will help your back. Another issue that we face is that we attempt to over compensate for lack of activity during the week and put ourselves through rigorous physical activity on the weekend.

 Exercise is highly recommended and even beneficial, however it can cause problems if you are not physically used to it. This can make your back and body able to be easily injured. Exercising during the week and also doing stretching exercises can prevent this from happening. The stress that our bodies go through during the weekday can be overcome by doing five stretching exercises to relieve back pain for 15-20 minutes a day. These stretching exercises to relieve back pain will require an elastic band that could be purchased at a local store.

1 Lower Back Stretch

Start by sitting on the floor with your legs together and straight out in front of you. Put the exercise band around your feet and hold on to it with both hands. Then "climb towards your foot using the band to pull yourself. Continue this until you feel a stretch from your calves, spine and lower back. Hold the position for 8-10 seconds as you breathe normally.Repeat 3 times.

  2 The Groin Stretch

 Lay on the floor face up with your legs in an almost split position. Bend your left leg at the knee and place your foot on the floor. Put the elastic band on your right foot and then pull gently with both of your arms. You should hold this position for 8-10 seconds and then repeat the exercise 3 times.Then switch to the other leg and do three times.

3. The Glute and External Rotator Stretch

 Laying on the ground face up, wrap the band around a toe and straighten your leg while holding on to the band. When your leg is extended twist your torso at the hip until your leg is on the ground while keeping your back as flat as you can. Then hold this position for 8-10 seconds and repeat 3 times. Switch to the other leg and repeat.

4. The Hamstring Stretch

 Start in the same position as the External Rotator Stretch. However, instead of twisting at the hip, lay straight with your leg straight up then pull your leg gently towards your head. This will stretch your hamstring and help to relieve tension on your back.

 5. The Quad Stretch

Lay face down on the floor and wrap the band around a toe then pull your leg towards your head. When you feel the stretch in your front thigh, hold the pose for 8 seconds and repeat twice more. Then switch to the other leg and do the same. These exercise will help with flexibility and strength but they are also wonderful stretching exercises to relieve back pain.

Barrie Edwards

http://www.superxenca.co.uk

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Xenca is the only company of its kind that is run entirely by its members for its members.
Our commission plan pays associates generous commissions and offers everyone the chance to share in the company’s profits.
So, when we say “welcome to the team – together, we’re better”, we really mean it!

Our Mission

Our mission at Xenca is to make a difference in people’s quality of life. We believe passionately that we all deserve to enjoy the best health and wellbeing possible. We think that looking and feeling great should come naturally and have committed ourselves to providing exceptional products designed to make this so. We also believe our customers and business partners deserve to enjoy an outstanding experience in their dealings with us and have committed ourselves to making this experience a refreshingly different partnership. When we say “together, we’re better” we really do mean it.

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Among its many reported health benefits, this natural food supplement has been found to boost energy, aid detoxification, improve recovery and improve mental concentration. It may also lower cholesterol and produce a measurable reduction in biological age

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The glue that holds you together

Collagen is a key component in our hair, skin, nails and connective tissue, providing them with firmness  and strength.  From early adulthood onwards our body produces less and less collagen resulting in a net loss of 1% or more a year.  As a result bones lose density, skin loses firmness and muscles lose strength.

The Revitalise range of collagen aims to help combat this problem.  Made with types I and II collagen (in the form of collagen hydrolysate for easy absorption), this nutritional supplement should be taken in conjunction with a balanced diet.  The range includes both pure collagen formulations as well as supplements, which combine additional ingredients to target specific needs.

Collagen Revitalise

To supplement the primary structural protein in the body

Numerous clinical studies have demonstrated the efficacy of collagen supplements in the treatment of degenerative joint disease.  Other benefits linked with collagen supplementation include firmer skin, a reduction in fine lines and wrinkles, faster recovery from injury, stronger nails and healthier hair.  For best results take the recommended amount of collagen with water before bedtime for optimal absorption during sleep.

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Exercise And Stress

Exercise And Stress Even though exercise may not be the most exciting word in your vocabulary, it sure is a word with a lot of benefits. Participating in daily exercise will not only make you healthier in general, but it can also diminish the effects of stress on your body as well. Think about all the times you have heard someone say "the doctor says it's stress related". Normally people will laugh it off, concluding that doctors say that when they don't know the real answers or diagnosis. The truth of the matter is that too much stress will play a role in many diseases. To help increase your immune system and decrease your stress level as well, try exercise, as movement is the key word here. Bending, stretching, reaching and walking. There's really no need to buy any expensive equipment either, as you can implement more movement into your daily routine and reap the benefits. If you like aerobic exercise, you should grab a partner and have a blast with one of the basic aerobic videos. Or, you can simply go out for a walk and enjoy spending time together. As you may have heard, walking really is the best overall exercise you can do for your health. As long as you have a pair of walking shoes, you'll be fine. As you go through your daily activities, make it a point to walk a little farther, bend down and pick something up without using a pick up stick or moving the item towards you with your foot. While you are sitting, you should also do some simple and quick stretches for your neck and shoulders. If you enjoy sitting around watching television, you should consider buying a jogging board. These padded boards will make running, jumping, or walking in place less stressful on your knees and joints. They are easy to store as well and also very portable. In many people's opinions, jogging boards are the best pieces of equipment you can buy. They are also far cheaper than bulky treadmills and stationary bikes. There are several different exercises that you can do to help you eliminate the stress in your life. Walking is by far the best, as you can easily lose yourself and your troubles by walking. Even if it is just around the block, walking can do wonders for your health as well as stress. If you have a lot of stress in your life, you may want to consider a gym. Working out then sitting in the sauna is also a good way to relieve tension. If your gym has a pool, you may find swimming to be very beneficial as well, as it helps you to relax.

Choosing The Right Exercise For You

Choosing The Right Exercise For You

The type of exercise you do all depends on you and
what you like to do.  What you hate doing, paying
membership fees, and whether or not to buy equipment
are all things you need to consider as well as
answer.

If you choose something that you don't like to do,
you aren't going to keep doing it for a long period
of time.  Give it some thought - if you don't like
jogging, you aren't going to get up at 6 AM and go
running.  If you can't find something you like to
do, choose something you hate the least, which will
normally be walking.

Walking is great exercise, as it suits all levels
of fitness.  Anyone can start a walking program at
any time, it's normally the intensity and duration
that differs.  Walking is also a social exercise,
as it isn't difficult to find a training partner
to chat with while you exercise.  Walking with a
partner will also make time go by faster.

No matter what exercise you choose, you should
start at a low level of intensity and build it up
over a period of weeks, which is essential to the
longevity of your exercise program.  If you start
off too hard, you could end up with an injury
which will require time off to get over.

If you are really in bad shape, you should start
off by walking for 10 minutes each day.  Then,
increase it by 5 minutes every 2 weeks.  To make
things more interesting, you should try walking
a different course every few days.  You can also
roster a different friend to walk with you each
day of the week.

If walking isn't your thing, then you may want
to try a fitness center.  They have loads of
variety and normally have trainers on hand to
answer any questions you may have.  When you
choose a fitness center, make sure that they give
good service.

If they aren't willing to treat you well before
you join, then they certainly won't after you
join.  You should also make sure that the equipment
they use is well taken care of.  It's easy to
find out, as all you have to do is listen to the
machines.  If they squeak a lot or make noise,
then chances are they aren't being taken care of.

If you still aren't sure what you should do, then
you should look into golf or tennis.  Both are
good social activities in most areas, and you can
even meet new friends.  Tennis is great for fitness
although it isn't for someone who is just starting
out.  If you haven't exercised in a long time,
then golf may be the best activity for you.

Can a Raw Food Diet Help You Lose Weight Fast?

by Yuri Elkaim, BPHE, CK, RHNAuthor, Eating for Energy
If you are like most people, at some point in your life, your weight has been a concern. Some people are lucky enough, genetically speaking, to have to spend very little time or effort to maintain an optimum weight. For the rest of us, staying healthy, fit and trim is somewhat of a battle, and there is never a clear-cut winner. But sometimes, you need to simply shave off a few pounds. It might be a vacation that you have planned that requires a swimsuit-ready body; it might be an upcoming social event that you want to look your best for; or any number of other reasons that you might find yourself suddenly wishing that you were carrying a few less pounds.
Most of the usual methods for rapid weight loss are obviously unhealthy. Starvation diets and their like are one way to shave off a few pounds, but the effects on your body can be very dangerous. Instead, with a little fore planning, a raw food diet might be able to help you quickly and safely shed those excess pounds, and do what no other diet can do - keep them off for good.
The first thing to remember with the raw food diet is that faster is not always better, and you still need to maintain a healthy lifestyle. If you simply starve yourself, allowing only a few raw food items a day, you will do damage to your body. Allow the raw food diet to do its work the way it was intended; not as a crash diet, but a way to bring your body into harmony with the fuels you consume.
The raw food diet can help you in two ways. First, eating better provides the body with healthy fuel, and teaches it to use more effectively. Rather than quickly consuming and burning the energy from a chocolate bar, the energy from a piece of fruit will be absorbed in a more orderly fashion, and distributed to your body in a healthier way. Long after the sugars in the chocolate have been burned away or stored as fats, leaving you in a crash position, the fruit will be feeding your body.
What does this mean for the diet? It means fewer crashes, which means fewer cravings. Also, it means more energy. More fuel allows you to work harder, which will encourage quick weight loss. You can use the sustained energy from these raw foods to add more strenuous exercises to your routines, which will again encourage the body to burn off the stores of energy in your fat cells, because it will be getting used to the idea of getting cleaner, better energy from your raw food diet on a regular basis. If there is always more fuel coming, the body will not feel the need to store what it can for a dry spell.
Making these changes will, in a rapid but healthy time frame, reduce the amount of fat on your body. Given a proper run-up, you will be ready for that swimsuit in no time flat.

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