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    Free Essay
    7.2 of 10 on the basis of 1898 Review.
     

     

     

     

     

     

         
     
    Introducing falun dafa

     

    I have been practicing an advanced form of qigong for almost 5 years now. The name of this practice is Falun Dafa. Have you ever heard of or seen Tai Chi? Well, Falun Dafa is similar and yet very different. It is similar in the sense that is has slow and gentle movements. It is dissimilar in the sense that it is easy to learn. There are only 5 gentle exercises to that are so simple and easy to learn that a small child or an extremely elderly person could still learn and do them. Another major advantage that Falun Dafa has is that it is free to learn and practice. There are no class fees or ongoing monthly dues to pay. You can download video instructions from a Falun Dafa web site or you can learn from an actual volunteer instructor. The volunteer instructors can be found in almost every major city around the world. And they won’t charge anything to teach you this wonderful, energizing, health promoting exercise practice. I know this for a fact because I also serve as a volunteer instructor in the Kansas City area. So what have I obtained from the practice after 5 years? That’s an easy and exciting question to answer. After just two months of this practice, a nagging and recurring back pain that I had for many years went away. I was able to stop getting back treatments from my chiropractor. That was 5 years ago and I haven’t needed any further treatment since. What is exciting about the above example is that previously I tried many things to alleviate my back problem. Nothing else worked! I’ve always been relatively healthy with only minor health issues throughout my life. I have meant other people that had more severe health issues that also received total relief from practicing Falun Dafa. What do the exercises entail? Let’s talk about them here. What I’m about to describe is from my own experiences, if you would like a more accurate description and explanation of the exercises, please reference a book by Li, Hongzhi, the man who brought Falun Dafa out to the public. The name of his book is Falun Gong. You can get a copy of his book for free from the main Falun Dafa web site, falundafa. org. The first exercise is a gentle one that involves stretching from head to toe. To perform one cycle of the exercise takes about 3 or 4 minutes. It is done from a standing position with the knees and hips relaxed, until the gentle upward stretch that accompanies each of the exercise’s movements. When practiced, this 3 or 4 minute exercise is usually repeated three times. In normal circumstances, it takes about 12 minutes to repeat this exercise a total of three times. The second exercise is a standing stance with 4 positions. Each position is held for a length of time that can vary depending on the ability of the practitioner. In the beginning it would be fine to just hold each position for maybe 1 minute each or even less, depending on the person’s ability and comfort zone. Advanced practitioners might work up to as long as 7 minutes or more for each position. However, you can gradual improve your time according to your own wishes and abilities. The third exercise is a gentle exercise where you move your arms up and down in front of the body. In the first half of this exercise the hands go in opposite directions. In the second half, the arms go in the same direction. Each repetition of the exercise takes about 3 minutes. Generally, when practiced, people will repeat this exercise three times, for a total duration of about 9 minutes. The fourth exercise is similar but different in that the hands trace a path around the entire body. The path travels along the front of the body and then up the back of the body. The hands reach about the level of the mid-back before being brought in front of the body again. The path is traced for a total of 9 times constituting one repetition of the exercise. The fourth exercise is generally repeated three times when practiced. When done this way the total time to repeat this exercise three times is about twelve minutes. The fifth exercise is done sitting down in the cross-legged position. The leg cross can be simple “Indian” style or slightly more advanced depending on the ability and comfort zone of the person practicing. There is a sequence of hand gestures at the beginning and there are positions to hold. The duration of holding the hand positions can vary. Once again, how long is determined by the person practicing. Both how long you hold the hand positions and the overall duration of the exercise are entirely at the discretion of the person practicing. In the beginning a person might only practice the fifth exercise for a few minutes. Advanced users may practice for an hour or longer. Again, it all depends on the ability and comfort level of the person practicing. These are very simple explanations of the exercises. For more detailed and accurate accounts of the exercises read Falun Gong by Li, Hongzhi. Or alternatively, you can download his instruction videos from the main Falun Dafa web site mentioned previously. Mr. Li also has another book called Zhuan Falun, which to my understanding expounds on the characteristics of the universe: Truthfulness-Compassion-Tolerance. I wrote that with the hyphens to underscore that this is one characteristic and not three separate ones. Again, that is my understanding about them and much more profound understandings can be found in the book Zhuan Falun itself. Because you can practice Falun Dafa with others in a group setting without being charged any initial or recurring fees, it seems like the perfect alternative to other exercises that charge money to participate in. Exercising with a group or alone is fine and each person may have his or her own preference on that. It’s enjoyable either way. I personally practice it both ways. On the weekends we do have a group practice here in the Kansas City area and you are welcome to come join us if you are in the area. Fortunately, many cities throughout the United States, Canada and around the world have similar group practices. You don’t have to come to Kansas City to enjoy this wonderful practice. I have one last item of note. It seems that some people can’t stand to see others enjoy something good. And this is no different. The current person that runs China, Jiang Zemin, is terribly furious at people who practice Falun Gong for no logical reason that anyone can come up with. He brutally persecutes those who practice it in China. If you want to learn more about the persecution of Falun Gong in China, there is a web site that you can visit, faluninfo. net. They even offer suggestions to help end the persecution if you are so inclined. I do hope you get the chance to experience what I have from the practice. The health of my body and a deep sense of peace and well being are some of what I have obtained. This article is for information purposes only. The information is not meant to give advice or attempt to prevent, treat or diagnose any health problems. If you have or think you might have any type of health condition, please consult your primary care physician immediately. Consult him or her before taking up any form of exercise.

         
    It aint what you do it s the way that you do it

     

    Now basically, we all have an idea of how to lose weight, don’t we? So why do we find it so hard? Every single diet on the market no matter how fantastic it is will not work without one vital ingredient, WILL POWER! Unfortunately that is not something we can purchase from the store, that I am afraid to say, is something that we have to supply ourselves, and without it, every single diet that you attempt will fail. There are some good diets around, and one diet that suits one person will not strictly suit another. So you may find that you and your best friend are going to start a diet together, you friend may be going great guns and losing pound after pound, but you, are not. It’s frustrating, but it’s a fact of life that we are all made up differently. Personally I don’t recommend diets as such. Once you restrict your calories, your body will think that there is a food shortage, and it will go into starvation mode. Once in starvation mode it will slow down your metabolism to conserve calories. You see our bodies have been programmed from way back when there was not an abundance of food, we had to hunt our food so our meals were not regular. The metabolism regulated the usage of our calories so that in periods of food shortage, we did not waste away and starve. Now in this day and age there is always food to hand, but our bodies are not aware of this. When you skip a meal your body will go on starvation alert and slow that metabolism right down, which means next time your eat, your body is going to hang right on to those calories and store as much of them as it can as fat. So, what’s the solution? There has been tons of research and in my opinion the way forward is this. To keep your metabolism ticking over at a regular pace you need to eat regular meals, regular small meals every 2.5 - 3 hours, try to include protein in these meals (meat, preferably lean meat i. e. chicken, turkey, tuna) as protein doesn’t shoot your blood sugar right up and plummet it back down as sugary foods would. Keep your daily calories to a guideline level, (check out your ideal consumption online somewhere). The next part is something that you are not particularly going to like, but, it’s the only way forward, you need to EXERCISE!! You need cardio exercise 3-4 times a week for approx 40mins at a time, and very important, you need to do weight training, as the more muscle you have, the more fat you burn. Ladies don’t freak out, I am not saying that you need to look like Arnie, but you need muscle tone, and the more you have the more fat you will burn, even while you are sleeping! Good Luck!

         
    It s all about the basics

     

    Ask any professional how they became good at their martial arts skills and they will tell you practice. Ask them what they practiced and you will most likely hear “the fundamentals” or “the basics.” I once interviewed 13 great martial artists. The thing that struck me was that every one of them talked about how their earliest instructor was a traditionalist and had them study the basics. In other words, what made them great was the fact that they spent time on the fundamentals. Now the sad part of this was that half of them were not teaching the knowledge they claimed made them good. They were into the flash and the short cuts. While this is fine for them, it’s not fine for their students. Remember a shortcut is only part of a motion, but most motions are made up of many parts which can lead to shortcuts. Shortcuts lead nowhere. When a master takes a shortcut they look good, but when a student learns only shortcuts they look poorly trained. Practice your fundamentals and I promise you the fun stuff will be better, faster and functional. Fundamentals are – stances and forms. If you are taught quality forms, then they are worth it. If the forms are just made up, it can teach you bad habits in training that are hard to overcome. There are no excuses, if you want to master your art and your body then these should be perfect. Stances: horse, bow, front, cat, high back and low back. They should be low and comfortable so you are able to move in different directions while staying level. Also, the lower you are in your stance, the more stable you will be. Kicks: front side, back and round kick. These should be controlled and very smooth. Blocks: high rising, downward, outside block, front punch, back hand and vertical fist. If these are perfect your training can start! The list above works all your major muscle groups as well all major defense and offensive directions. If you just had those basics perfect you could master most any art. Regardless of whether they use those motions are not. The reason is simple, once you master your body you can make it do anything. A new style of martial arts is like learning a new dance. It can be challenging, but not impossible. If you are interested in learning more about how martial arts can help you and your children, please contact one of my three locations in Bellevue, Lynnwood or Kent, Washington at 800-508-6141 or [email protected] to set up a free 2 week trail orientation. Also, please see our web pages at kungfutemple and martialarts-instruction Sincerely, Robert Jones Master Instructor 6th Degree Black Belt Owner, the Academy of Kempo Martial Arts

         
    It s my body i ll exercise it if i have to

     

    Lately, I have noticed a lot of news regarding all aspects of the body. According to one report I read, this is a multibillion dollar-a-year business. I never knew my body was worth so much money. I’m tempted to sell it, or at least rent it out on a part-time basis. I did not know how big of a deal this was until one night this past week I had a little trouble sleeping. One reason I have trouble falling asleep is my deep fear of falling. Actually, it’s not the fall that worries me so much as that sudden stop. For some inexplicable reason I always stop three inches past the floor. I would not worry so much about falling asleep if I knew I was going to fall on my pillow instead of the floor. However, I can’t count on anything these days. Not even my fingers. I once woke up in the middle of the night engaged in a vicious life or death pillow fight. Unfortunately, the pillow won and I cannot find anyone to take my case. I did find one lawyer but he was three-sheets-to-the-wind and my case was no breeze. One fear I have in the middle of the night is falling into the hands of some vicious nightmare because of my horsing around the day before. My wife keeps nagging me about my daytime activities but I have a hard time harnessing these erratic urges. Often when I have trouble going to sleep or when I wake up in the middle of the night and can’t get back to sleep I simply get up quietly so as not to disturb the Gracious Mistress of the Parsonage and turn on the television. I once disturbed her and when I came to, I vowed never to repeat that offense. You would think with so many channels on television there would be something interesting to watch in the middle of the night. Something that would make the time spent profitably. Unfortunately, the nighttime airwaves are devoted to things holding no interest for anybody still clutching to a slim strand of sanity. You don’t have to be crazy to watch nighttime TV; it’s just a consequence of watching nighttime TV. What I do not understand is why they run so many infomercials for exercise equipment at two o’clock in the morning. Who in their right mind is up that time of night? I know I’m not. Using my remote, I channel surfed for probably 20 minutes and found nothing but people demonstrating exercise equipment and taunting me that I need to begin an exercise regimen if I’m going to live a healthy life. One man’s healthy life is another man’s pain in the back, the knee and the elbow. After all this exercise, I only end up with a tennis elbow and athletes foot. Not only exercise equipment, but also a good portion of these infomercials touted on the latest fad diet. According to one commercial I can lose all the weight I want to lose in a six-month period for only six easy payments of $99 which they would gladly charge to my credit card account. “Call right now,” they invite through the television screen, “for this special one - time offer.” This “special one-time offer” is conveniently offered every night. The only weight being lost is from my checking account. If anyone ever had a gander at my checkbook, they would readily see that my goose is cooked. Perhaps I could start a new fad diet: Cooked Goose. I could market myself as the “Cooked Goose Gourmet.” All this hype made me hungry, so I raided the refrigerator and kidnapped a tasty snack and immediately put it out of its misery and into my middle-age spread. I say enough is enough. I am tired of other people telling me how to take care of my body. It takes all the strength and energy I have to drag my body from one place to another, let alone adding exercise to my daily schedule. For a person my age I get plenty of exercise, more than I really need. A typical day for me always includes a rigid exercise regime; jumping to conclusions, running my mouth even when I’m told to be quiet from You Know Who and throwing my weight around every chance I get. After a full day of this, I am thoroughly exhausted. For my money, it’s my body and I’ll exercise it if I have to, thank you. However, right now, I have more important things to do. Places to go. People do see. Experiences to enjoy. I can’t think of any right now, but anything is better than some artificial exercise program. Who do you think I am? Jack LaLane? With all this emphasis on exercise, I wish some of these people would exercise the right to keep their viewpoint to themselves. In my opinion, the apostle Paul had the right attitude about all of this. I like what he writes to a young man by the name of Timothy. “For bodily exercise profiteth little: but godliness is profitable unto all things, having promise of the life that now is, and of that which is to come” (1 Timothy 4:8 KJV). The body exercised is no substitute for the daily exercise of godliness. To exercise godliness is to make the best possible use of each day.

         
    It s not just about getting a six pack

     

    When people think about ab exercise, they tend to think about getting a six-pack, flattening their stomach and generally looking better. Your abs, however, aren’t just there for looking good – there are far more reasons to exercise them than that! Your abs – that is, your abdominal muscles – are some of the most important muscles in your body. They protect your stomach, liver, kidneys, spleen, colon, and much more besides. In fact, your abs has some role in almost every movement you make, meaning that they are some of the most important muscles you possess. One of the best reasons to do abs exercise is that it not only helps to prevent abdominal pain, but also helps with back pain as well, as strong abs allow you to sit up straight easily and prevent back strain. A little effort now can save you a lot of pain (and money) later on down the line. Even if your back has already gone, ab exercise can help to relieve some of the pain by taking some of the weight off your back. Your abs don’t just help to support your back – they support your spine, your arms and your legs, too. Although it might seem strange, having strong abs can make it much less tiring to walk long distances, as you are less likely to feel a ‘stitch’ in your side. Strong abs also keeps you more balanced, as they are situated at the body’s centre of gravity. As your abs are a protective muscle, having strong abs makes you less likely to injure yourself when you fall – when it comes to your vital organs, it could actually make the difference between life and death. This is very important if you are an athlete or play other sports where you might be prone to injury.

         
    Jogging health benefits and how to do it

     

    Performing regular jogging gives better physical condition and other health benefits. Jogging also gives physical and mental pleasure. THE HEALTH BENEFITS OF JOGGING Jogging on a regular basis give a distinct good effect upon the general health, provided it is not over-done. The effects are: * Jogging makes the heart stronger. It increases the capacity of the blood circulation and of the respiratory system. * It speeds up the digestive system and helps you get rid of digestive trouble. * It counteracts depression. * It increases the capacity to work and lead an active life. * Jogging makes you burn fat and thereby helps against over-weight. * If you suffer from poor appetite, jogging will improve your appetite. * Jogging will strengthens the muscles of your legs, hips and back. However you will not get very big muscles from jogging. * Jogging makes you sleep better. THE PLEASURE OF JOGGING Jogging gives you physical and mental joy, provided you do not exhaust yourself. When jogging is done correctly, you will actually feel less tired when you have finished a tour than before you began. You get nice feelings in your muscles during the jogging and afterwards. You will feel the wind blowing around your body. You will hear the birds singing, the music of running water in the streams, or the sound of waves dashing towards the seashore. During the jogging you will also get a euphoric mental feeling after some time. CLOTHES AND SHOES The type of clothes you were must be suited to the weather conditions. In warm weather, shorts and a t-shirt is enough. However, it may be useful to carry along an extra piece of clothe in a light back-pack if you run out on a long route, in case the weather aggravates. In colder weather you must add more layers of clothes. In either case, the requirements for the clothes are: You should use light and soft clothes without any sharp sutures, hard edges or massive folds. They should sit fairly close to your body, but not so close that you feel squeezed, trapped, or so that your movements are hindered. The clothes should give good ventilation for moisture and sweat and perspiration through the fabric. The fabric should ideally hold water totally out from the outside, but this requirement is difficult to achieve together with the requirement of good ventilation. You should use fairly soft shoes, but with a good shape fitting the anatomical shape of your feet. The soles should easily bend during the normal movements of your feet, but support well against the ground. The underside of the sole should give friction against any type of grounds, so that you do not slide during jogging. The soles should buffer well against each impact from the ground. JOGGING ROUTES AND SESSIONS Jogging may be performed in a lot of ways * Long distance jogging 6-20 km in a moderate speed on even roads or paths. * Short distance jogging 3-6 km in a high speed. * Jogging upwards in a steep terrain 3-4 km, in a speed adjusted to the steepness * Jogging in a hilly terrain with paths going both up an down 4-8 km It is advisable to vary the type of jogging from day to day. Then the jogging gets funnier and you get a variable type of training. HOW TO PERFORM A JOGGING SESSION You should move slowly with little efforts the first few hundred meters to warm up your muscles. Then you gradually increase your muscular work and speed. When you have done half the route, you can take a speedy spurt using most of your capacity. If the route is long enough, you can take two or three spurts using nearly full capacity. The last hundred meters you gradually slow down again. STRETCHING YOUR BODY BEFORE AND AFTER EACH SESSION It is advisable to stretch out both before and after each jogging session, and not only the muscles in your feet, but your whole body 2 minutes before and 3-4 minutes after the session. When stretching out do the following movements: * Bend forward and touch your toes. * Kneel down on one of your feet, and stretch the other out backwards. * Bend your body to both sides. * Stretch out an arm, grab something, and turn your body round so that your arm is bent backwards. * Shoot your abdomen foreword, so that your spinal column is stretched into a bow. * Place your hands behind your neck and stretch your arms backwards. Then twist your body to left and right, also bend to each side. After the jogging it is sometimes best to wait for some minutes before you stretch out, so that the worst tiredness has gone away first. WHEN AND HOW OFTEN If jogging is the only sport activity done, a jogging session every second day is ideal. This is enough to give all the health benefits and increase your condition and endurance gradually, but without wearing yourself out. If you combine jogging by other types of sport activities, 2 times a week may be enough. You should not be too hungry before jogging, but it is not advisable to take a jogging session straight after a big meal. The time of the day does not matter, but your jogging should not be the first thing you do in the morning. HOW TO BEGIN If you are not accustomed to physical activity before you start jogging, it is advisable to consult a doctor before you start. You may have health issues that is not compatible with jogging activities, or that you must consider when doing your jogging. The first times, you should only jog on plain ground and only for 10 minutes. Then you can increase the time, distance and speed, and choose steeper and more difficult paths.

         
    Keep fit for life at any age

     

    Scientists now know that it’s usually more dangerous to not stay active, no matter how old you are. And you don’t need to buy special clothes or belong to a gym to become more physical. Most people don’t get enough physical activity. Here are some reasons why they should: * Lack of physical activity and not eating the right foods, taken together, are the second greatest inherent cause of death in the United States. (Smoking is the number one cause.) * Physical exercise can help people feel right and enjoy life more. * Regular exercise can halt or put off some diseases like cancer, heart disease, or diabetes. It can also perk up your mood can be a direct result along with helping depression. * Being active can help people stay independent and able to keep doing things like getting around or dressing themselves as they get older. There are four types of physical activies you need to do to have the right assortment of physical activities. 1. Get at least 30 minutes of activity that makes you breathe harder on most or all days of the week. That’s called “endurance activity,” because it builds your energy or “staying power.” You don’t have to be active for 30 minutes all at once. Ten minutes of endurance activity at a time is fine. Just make sure those 10-minute sessions add up to a total of 30 minutes most days. How hard do you need to exercise? The right level of effort is described this way: If you can talk while exercising without any trouble at all, you’re not working hard enough. If you can’t talk at all, it’s way too hard. 2. Keep using your muscles. When muscles aren’t used, they waste away at any age. How important is it to have “enough” muscle? Very! Muscles step-up your metabolism, allowing you to burn off more calories during the day when your body is at rest. Using your muscles may also make your bones stronger, too. 3. Do things to help your balance. Every now and then walk heel-to-toe. When you walk this way, the toes of the foot in back should almost touch the heel of the foot in front. 4. Stretch. Stretching can help keep you flexible and will be able to move more freely. Stretch when your muscles have warmed up. Never stretch so far that it hurts. So, make physical activity a part of your everyday life. Find things you enjoy. Go for brisk walks. Ride a bike. Dance. Work around the house and in the yard, take care of your garden, climb the stairs, or rake your leaves. Regular day to day chores around the hous can keep you moving and active.

         
    Keep your swimming pool s water clean

     

    The most important and necessary part of your swimming pool maintenance is, cleaning your swimming pool’s water clean. However, most of you guys feel the task as the biggest headache in maintaining a swimming pool. It’s not so! Your swimming pool water needs to very clean. Your swimming pool with clean water will always be an inviting place for you and importantly, it’ll keep you away from a number of diseases and infections. It’s not at all a headache rather an easy ‘n’ enjoyable task, if you really love your swimming pool. You just need to keep care of certain things. You should be well aware of pollutant or contaminants that generally pollute your swimming pool’s water. Your swimming pool’s water generally gets polluted by environmental pollutants, such as dust, leaves, chemical wastes, pollen, spores, bacteria, etc. Your sweat, body oils, and body fluids also pollute your swimming pool’s water. However, you can check these pollutants from getting into your swimming pool’s water and you can even get these pollutants out of your pool water. Your swimming pool has a circulation pump and filter. Your pool pump makes your pool water move through your pool filter every day, thus it helps to remove unwanted pollutants and disinfected organic materials from your pool water. What you need to do is, to check that your swimming pool is equipped with a good quality pump and filter. You should also keep regularly checking that your swimming pool pump and filter are working well. In case you notice any problem, you should get it fixed by a professional. Sand filters are the most common filter used in swimming pools these days. These filters are much easier to maintain than the diatomaceous filters. The diatomaceous filters can filter out finer particles of dirt, but they require more maintenance. Cartridge filters, which are quite simple to maintain, are also quite widely in use these days. Nowadays, zeolite filters are growing pretty popular. The filters with zeolite, specifically the clinoptilolite mineral, can filter particles as finely as diatomaceous filters. Additionally, the zeolite filters do not require any extra maintenance and they also have capacity to absorb ammonia and its complexes, reducing combined chlorine and offensive chlorine odors. You should also backwash your pool filter. While filtering water, some dust, dirt and other particles get trapped in your pool filter, which obstruct the passage of water thru the filter. As result, your filter loses efficiency. Backwashing your filter will send water backwards through the filter and flushes the trapped dirt out. It’ll help improve the working of your filter. You should run your swimming pool pump at least 6 - 8 hours every day. There is usually a timer that cycles the pool pump on and off to ensure this constant filtration. Your pump will help circulate the pool water and remove floating or suspended particles of dirt from the water, but it can’t do anything about pollutant that have settled to the bottom of the swimming pool or "stuck" to the walls; these can only be removed by “regular brushing and vacuuming” of your swimming pool. Thus, to keep your swimming pool water clean, you just need to keep checking that your pool pump and filter are working well.

         
    Keep your swimming pool tiptop

     

    Your swimming pool is always your favorite place to relax and recreate. You’re in your pool when you feel like exercising. You’re in there with your kids when you’re in playful mood. You just choose the place to have some nice time with your partner. Your swimming pool is always your “Shangri-La” whenever you are in agitated state of mind. It’s the most soothing place where you always love to be. It’s the place that you always want top notch, clean, hygienic, and well maintained. Certainly, a well maintained swimming pool is a source of eternal joy, but a poorly maintained one is a dreading place. Without proper care and maintenance, your swimming pool is nothing, but a natatorium of infected water. Your poorly maintained will no longer be the place where you always love to be. It’s always your well maintained and a clean swimming pool that attracts you. Thus, proper maintenance is always a key to your enjoyment in swimming pool. Whenever it’s about swimming pool maintenance, you effort should mainly focus on the two major areas; removing the unwanted dirt and foreign particles from the swimming pool, and maintaining or adjusting the chemical balance of the pool water. You should always do your best to keep your swimming pool’s water free from contaminants. So never ever let your pool turns green with algae. Your swimming pool’s water often get polluted by pollutants, such as dust, leaves, chemical wastes, pollen, spores, bacteria, etc. These pollutants can get in a swimming pool’s water via winds or swimmers. Often these pollutants travel thru your hair, sweat, body joints, your swimming trunks or swim suits. You can also keep foreign materials away from your swimming pool by regular brushing and vacuuming of your swimming pool. So, you should always take a shower bath to get you body free of pollutants before getting into your swimming pool. You should always keep your swimming trunks or swim suits neat and clean. Most importantly, you should get your swimming pool equipped with an efficient a circulation pump and filter. Your pool pump ensures that the swimming pool water moves through the filter every day, thus keeps the water free from pollutants and disinfected organic materials. You should always keep checking regularly to make sure that your pool pump and pump are working well. Other important thing is that you should always make sure that your swimming pool’s water is safe for swimming i. e. it should have balanced amount of required chemicals. For this you should regularly testing, maintaining, and adjusting the quantity of chemicals in your swimming pool’s water; add chemicals if you find them deficient in the water, or adjust their level if they are too much. You can get a good swimming pool calculator to check and adjust the quantity of chemicals in your swimming pool. Finally, you should chalk out regular swimming pool maintenance program; making it weekly is better idea. Your regular swimming pool maintenance program will help to prevent swimming pool problems and avoid pool water problems. It’ll help you keep your swimming pool tiptop.

         
    Keeping yourself fit after 40

     

    Have you ever noticed how people who do no exercise at all still have a look of fullness in their arms, legs and chests for example, when they are less than 30 years old? Have you also noticed that this look of fullness starts to slowly become a look of droopiness and sagginess when they are over 30? Our body is at its peak at between 25 and 30 years of age. After this point, our body starts to slowly go into a decline and we tend to put on weight a little faster than before. Part of the reason for this is, after 30, we begin to lose muscle to what is known as atrophy (muscle shrinkage due to disuse). We also begin to lose bone density leading very slowly to eventual osteoporosis. Muscle is active tissue and therefore burns calories. When we start to lose muscle to atrophy, our metabolism begins to slow down as a result leading to more fat storage and weight gain, and over 50% of this is due to inactivity. Is there anything you can do to help reverse this process? The answer is yes you can. We’ve all seen it, there are two women standing together, one is around 35 years old while the other is around 50, yet the older women looks more firm and vigorous than the younger women. You might ask yourself; how does she do it? The answer is she exercises. Period! You, at almost any age can stay in great shape as well, but you have to exercise. You have to make exercise a regular part of your day. A good exercise program would be one that contains both aerobic and resistance exercise with some stretching added also. Many prefer to do aerobics and resistance exercises separately, but a lot of people find that the best workout for them is circuit training since it utilizes all three of these types of exercise in one, and is very effective and time saving. A lot of people seem to think that aerobic exercise is the best way to lose and maintain weight, but, since 75% of the calories you burn are at rest, this is not the case. Aerobic exercise only burns calories during the activity, and then within two hours after you are finished, you burn no more calories than before. Resistance exercise on the other hand builds and maintains muscle, and since muscle is active tissue, you burn more calories than before, even at rest. One pound of fat burns around 4 calories per day while one pound of muscle burns around 50 calories per day. After 30 years of age, an inactive person will lose Ѕ to 1 pound of muscle every year. That means that ten years of muscle loss due to inactivity equates to a metabolism slow down of around 450 calories per day! If you want to lose fat and gain muscle tone, then you must include exercise into your day and that means including resistance training into your exercise routine. Men and women who include resistance training to their exercise routines lose around 44% more fat than those who don’t. Adding resistance training to a regular exercise routine will also slow down many of the effects of aging. People even in their 80s and 90s have seen as much as a 200% improvement in their strength levels within 3-4 weeks of starting to exercise. You can stay fit and trim after 40, but the message is clear, exercise with resistance included is an absolute must if you want to stay in peak condition and feel young and alive, and you can do it, even well past 40.

         
    Kegel exercises staying fit active and independent

     

    The Kegel Exercises derive their origin from the name of Dr. Arnold Kegel who discovered this wonderful exercise regimen. These are very beneficial for the pubococcygeal muscles also known as Kegel muscles. The idea behind this exercise is to tone these muscles as well as strengthen them thereby avoiding pelvic floor problems. The primary reason for the exercise was to control incontinence in women following childbirth as well as elderly women. But things have changed and now it is advised as an easy way to treat urinary stress incontinence. Another very good reason for you to do this exercise is that it makes your sex-life pleasurable! Regardless of your age, you should do these exercises to have gratifying and enjoyable intercourse. Causes of weakening vaginal muscles - Lack of exercise - Been through many pregnancies - Growing age - Being overweight Ways to do Kegel exercise - One of the easiest ways to do this is to contract the vagina and then relax. Repeat this at least 20-400 times a day depending on your strength. - The other method is to avoid using your stomach, leg, back or buttock muscles while doing this exercise. Breathe slowly and deeply. If your abdominal muscles move while doing this asana you are doing it the right way. The movement of your leg and buttocks muscles means you are in the wrong direction. - Gadgets are also available in the market which would help you exercise the right muscles. Easy to do - This exercise hardly takes any time and you can do it anywhere. Standing in a bus queue, while watching TV, lying down, walking and pretty much while doing anything else. It is better to start early and maintain the strength of your vagina muscles. As you grow older, particularly during menopause, the muscles are weakened. Need to do it We give lot of attention to our external look by doing number of exercises. Kegel exercise helps us improving our body internally. This exercise, if done in a proper and regular fashion, provides great results. This exercise may not work wonders overnight but by regular practice it will surely reap results. Some may notice changes within two weeks. How to find the right muscle? If you have no clue which muscle we are talking about then the answer is the one which is used while you pee. The muscle that helps you control your urinal release, i. e. start and stop urination is the pubococcygeus muscle. One should avoid doing Kegel exercise while urinating. Is this the right muscle? The tightening of the vagina on a squeeze by your finger would tell that you are exercising the right muscles. Benefits of doing Kegel exercise - An enjoyable and painless way to reach orgasm - It makes your orgasm stronger and better - It prevents prolapse and incontinence - Childbirth becomes much easier and the muscles regain their strength very quickly after birth - Would increase your confidence level - More control in bed Warning: The reader of this article should exercise all precautionary measures while following instructions. The responsibility lies with the reader and not with the site or the writer.

         
    Learn how the mind and body works with the five psychological phases of fitness

     

    Whether you are a military special operations soldier, an athlete, or just a regular person seeking to lose weight, all groups experience similar personal obstacles. Those who succeed in their training programs learn to conquer self-doubt. That is the key to fitness! Every day, excited people join fitness clubs determined to attend classes or workout for an hour a day, five days a week. This exuberance for vitality typically lasts for 10-14 days before self-doubt, sleeping in, and skipping workouts take over. In two short sentences, the first two psychological phases of fitness were described. The five phases of becoming fit are the following: Excitement and Highly Motivated Doubt Toward Goals Conquer Doubt Total Change in Energy Level / Confidence Make New Fitness Goal / Challenge The five phases are used to describe to people how they are going to feel in the near future about starting a fitness program whether as a beginner or as an advanced athlete preparing for Special Forces training. Typically, both the out of shape beginner and the advanced Special Operations candidate develop into their goals through the five phase process. In Phase One of fitness, a person makes a decision to get healthy, or decide to serve their country as a Special Forces member. This phase takes 2-3 seconds, but it actually takes about 2-3 weeks to replace old, bad habits and to create new habits that will fuel your desire to obtain your goals. Hang in there at least three weeks. It takes 2-3 weeks to BUILD GOOD HABITS. This phase is filled with motivation and a general excitement about fitness and exercise. Statistics show that people who workout in the morning before work are twice as likely to complete the workout compared to those who wait until after work to exercise. In the Phase Two, doubt enters and can either crush your progress or make you stronger. It is absolutely natural to have doubts about what you are undertaking. My advice is to start doubting as quickly as possible and get over it. Realize self-doubt is part of the process and it will be encountered again throughout your fitness journey. Even SEAL trainees doubt themselves, but those who become SEALs conquer their doubt. Likewise, those who lose 60-80 pounds in a year, conquer their doubt as well. Phase Three is one of the most exciting phases when you realize you have conquered your doubt. You may reach this phase continually throughout your quest for fitness or Special Forces status, but once you do, you really can do anything you set your mind to. This is where the mind and body connect. Use the workouts to be a catalyst in all areas of your life: work, relationships, school, spirit, financial, and others. I am a firm believer that exercising your body will give you the stamina and energy to exercise your mind, spirit, and achieve those life long dreams you have for yourself. Phase Four is the total identity change and self-confidence realization period for most people. You now associate yourself with fit and healthy people. Now, you are fit in mind and body. Your example will inspire others. Be a role model to another heavy person or aspiring Special Operations soldier. People will be amazed by your new work ethic at work and play. Eating healthy is now a habit for you too. In fact, eating fast food or unhealthy snacks makes you feel slightly ill. This is because your body will naturally crave healthy foods as you subject yourself to a long-term physical fitness routine. Phase Five is the next step, but the journey never ends. Set and conquer goals for yourself. Whatever you like - run, swim, bike, weight lift, etc. Challenge yourself to run a 10k, bench press 300 lbs, do a triathlon. The options are unlimited, after all fitness is a journey – not a destination.

         
    Light weight high repetition exercises to define tone and get ripped muscles

     

    Most people believe that exercising with light weights with high repetition will tone and define your muscles to get that rock hard ripped muscular body. Since so many fitness personal trainers teach their clients that, so it must be true? As summer approaches, many fitness enthusiasts will switch from muscle building routine to doing light weight high reps routine to cut away their body fat and to reveal their ripped muscular body. After all, it is shirt off time for the beach and poolside parties, isn’t it? Well, I am about to bust this popular light weight high rep to tone muscle myth. Did I hear you gasp? Good. This is because the myth is so well entrenched and a lie being told too often will generally be accepted as the truth. To get toned and well defined muscles, you need to lose body fat covering the muscles. Period. When you get rid of your body fat, your muscles will show through. You will look sinewy and muscular. Of course, that is provided that you have built muscles below those fats. Let me ask you, how could light weight high repetition exercises build muscles or melt away fat? There is no logic in this. To build muscle mass, you have to do heavy weight low rep compound exercises, exactly the opposite of light weight high rep routine. To lose body fat, you have to do intensive cardiovascular exercises and eating correctly. There is no such thing as spot reduction short of invasive medical procedures such as liposuction. That means no matter how many crunches and side bends you do, the fat isn’t going to come off your belly and neither will your love handles melt away. So if you want to reveal your well toned and defined musculature, you have firstly to build bigger muscles and then subsequently cut your body fat. Medium weight high repetition compound giant set exercises may help you burn more calories if the exercises keep your heart rate up and get you panting and sweating throughout the entire exercise workout session. However, this will already be a cardiovascular workout session and not a weight lifting workout session. So next time when some smart aleck advises you that to get a well toned muscular body, you must workout with light weight and with high repetition, just ask him to explain the logic behind his statement and have a good laugh when you see him fumbling for a logical answer.

         
    Lisa ryckman reviews fad diet books ruthlessly

     

    The Rocky Mountain News' energetic and prolific health and fitness writer, Lisa Ryckman, is always a good read. In this particular column, she reviews some current fad diets with a deliciously mordant wit. See, it’s hard to fool a fitness writer who really knows what she is talking about. Read the whole column but here are some excerpts. On the “Quaque” diet which recommends alternating extremely low calorie days with normal calorie days: “If you don't like tomatoes you won't like this diet, which the author acknowledges might not work and could even be dangerous. Don't try it if you have medical problems, an eating disorder or take meds for heart disease, diabetes, hypertension or stroke - in short, if you suffer from any of the myriad health problems often associated with being unpleasingly plump.” On “How the Rich Get Thin,” she offers the following, “When she arrived at Klauer's Park Avenue doorstep, this "dynamic mover and shaker in the world of public relations" had lost her zip; she was fat, fatigued and flaky. "For a woman accustomed to being in the limelight, this was a most unhappy state of affairs," Klauer confides breathlessly. Fortunately for Dianne, her assistant became adept at calling restaurants in advance to ask for cruditйs instead of a bread basket on her table.” On the “Skinny Bitch” she opines, “A chapter about the low-carb craze is titled "The Dead, Rotting, Decomposing Flesh Diet." A sometimes amusing, sometimes annoying bully of a book with an attitude on every page and a potentially obnoxious political agenda.” This article is sponsored by: getfitsource

         
    Lose your belly fat and show off your six pack abs

     

    Have you noticed that most people will never fail to include abdominal muscle exercises in their routines and yet somehow or other, they can never own that coveted 6 pack abs? Have you been religiously doing your abdominal muscle exercises? Is your abs showing to your satisfaction? No? Why? Do you know that your abdominal muscle is one of the easiest muscles to build but yet why is it that most people have difficulty in developing that 6 pack abs? Here is the truth. Those of you who are working out your abs regularly do probably own that much sought after six pack. Yes, you do. The only trouble is that your belly fat is covering them. Your abs will not show up well if you have a body fat ratio of more than 12%. The more fat you burn off, the more defined your abs will be. You will own that rippling washboard abs when your body fat is 10% or less. So if you have fat on your belly, forget about abdominal exercises and burn off the fats first. There is another reason why people put in so much effort to develop their abdominal muscle and yet their abs are not showing although they have low body fat. Again, there is a simple explanation. They are doing the wrong exercises and working out in bad form. Let’s take for example the most common abs exercises, the sit up and the leg raisers. Everybody seem to be doing these two exercises not knowing that these exercises really don’t do much for their abs. Don’t believe me? Ok…try this. When you do your sit up or leg raisers, place your palms on your hip on the area connecting to your thigh and perform the exercises. Tell me what did you feel? Ahhh….you are getting it. Those muscles there are doing most of the work. Those are your hip flexor muscles. Since your hip flexors are doing most of the work, how can you develop your abs effectively? So you say, from now on I will do crunches instead. Well, I have another surprise for you. Most people perform their crunches wrongly too. Think about it. Why is the exercise called the “crunch”? It is because you must squeeze your abs so are that you are crunching them. In order to squeeze your abs hard, you have to curl up like a prawn and breath out all the air in your lungs at the top position and then squeeeeeeeze the muscles so hard that you feel a burn. That will take a few seconds to crunch out all the air before you lower to the beginning position again. You can’t do this effectively if you just go up, down, up down, up down rhythmetically. So, if you have been doing hundreds of crunches everyday with minimal result, now you know why. In fact, it is almost impossible for the average guy to do tens of properly performed crunches and not to say hundreds of them. The same squeezing principle applies to other abs exercises. Ok….now that you know why your abs are not showing up well, so get on with burning your fats and perform your workout in correct form. You will then see your 6 pack abdominal muscle in no time.

         
     
         
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