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!