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    Free Essay
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    Exercise and sleeping better

     

    The amount of physical exercise that you exert during the day is one of the key ingredients to helping you get a good sleep at night. The more active your body is during the day, the more likely you are to relax at night and fall asleep faster. With regular exercise you'll notice that your quality of sleep is improved and the transition between the cycles and phases of sleep will become smoother and more regular. By keeping up your physical activity during the day, you may find it easier to deal with the stress and worries of your life. Research and studies indicate that there is a direct correlation between how much we exercise and how we feel afterwards. You should try and increase your physical activity during the day. The goal here is to give your body enough stimulation during the day so that you aren't full of energy at night. Your body requires a certain amount of physical activity in order to keep functioning in a healthy manner. It is also important to note that you should not be exercising three or four hours before you go to bed. The ideal exercise time is in the late afternoon or early evening. You want to make sure you expend your physical energy long before it is time for your body to rest and ready itself for sleep. You should attempt to exercise at least three or four times a week for a period of 30 minutes or so. You can include walking or something simple. If you prefer, you can include strenuous activities such as running as well. The goal here is to increase your heart rate and strengthen the capacity of your lungs. By adding a regular exercise activity to your daily schedule will help you to improve your overall health and help you emotionally as well. Along with running and walking there are several other physical activities that you can add to your daily life to increase your level of physical activity. If you are battling not sleeping, you'll find aerobic exercise to be the best. Your goal with exercise is to increase the amount of oxygen that reaches your blood stream. Overall, there are many types of aerobic exercise for you to choose from. The activities include running, biking, using a treadmill, dancing, and jumping rope. There are some non aerobic exercises that you may find beneficial to help you solve your amnesia problem. Yoga Yoga is an exercise that has a stimulatory effect on your nervous system, especially the brain. Yoga utilizes breathing techniques and yoga postures to increase the blood circulation to the brain, promoting regular and restful sleeping patterns. The regular practice of yoga will help you to relax as well as relieve tension and stress. Tai Chi Tai Chi is an ancient art of breathing and movement that was developed by the Chinese monks. The movements involved are slow and precise, which is ideal if you have joint pains or you are unable to participate in high aerobic exercises. Research has shown that Tai Chi can help with insomnia by promoting relaxation. If you discover that you don't have any time to exercise on a regular basis, you should try to sneak moments of activity into your schedule. Whenever possible, you should take the stairs instead of the elevator, as little things like that will do wonders for your body. You should also park your car around the corner and walk that extra block or two to get to your destination. As you may know, there are many small things you can add to increase the activity in your life. Your overall goal here is to have a healthy and well balanced life - with plenty of sleep.

         
    Exercise and type 2 diabetes

     

    One of the most undemanding and the most workable ways to knock over blood sugar amount, eliminate the dangers of "cardiovascular disease," and perk up health and welfare in general is exercise. In spite of that, in today's inactive world where almost every indispensable job can be carried out online, from the ergonomic chair in front of a computer, or with a streaming line of messages from a fax machine, exercising can be a hard argument to win over. The Weight of Exercise Everyone should exercise, yet the health experts tells us that only 30% of the United States population gets the recommended thirty minutes of daily physical activity, and 25% are not active at all. In fact, inactivity is thought to be one of the key reasons for the surge of type 2 diabetes in the U. S., because inactivity and obesity promote insulin resistance. The good news is that it is never too late to get moving, and exercise is one of the easiest ways to start controlling your diabetes. For people with type 2 diabetes in particular, exercise can improve insulin sensitivity, lower the risk of heart disease, and promote weight loss. Type 2 Diabetes Diabetes is on the rise. The number of people diagnosed with diabetes every year increased by 48% between 1980 and 1994. Nearly all the new cases are Type 2 Diabetes, or adult-onset, the kind that moves in around middle age. Symptoms of Type 2 Diabetes include increased thirst, appetite, and need to urinate; feeling tired, edgy, or sick to the stomach; blurred vision; tingling or loss of feeling in the hands. The causes of type 2 diabetes are complex and not completely understood, although research is uncovering new clues at a rapid pace. However, it has already been proven that one of the reasons for the boom in type 2 diabetes is the widening of waistbands and the trend toward a more deskbound and inactive lifestyle in the United States and other developed countries. In America, the shift has been striking; in the 1990s alone, obesity increased by 61% and diagnosed diabetes by 49%. For this reason, health experts encourage those who already have type 2 diabetes to start employing the wonders that exercise can do for them. Without exercise, people have the tendency to become obese. Once they are obese, they have bigger chances of accumulating type 2 diabetes. Today, the U. S. Department of Health and Human Services reports that over 80% of people with type 2 diabetes are clinically overweight. Therefore, it is high time that people, whether inflicted with type 2 diabetes or not, should start doing those jumping and stretching activities. Getting Started The first order of business with any exercise plan, especially if you are a "dyed-in-the-wool" sluggish, is to consult with your health care provider. If you have cardiac risk factors, the health care provider may want to perform a stress test to establish a safe level of exercise for you. Certain diabetic complications will also dictate what type of exercise program you can take on. Activities like weightlifting, jogging, or high-impact aerobics can possibly pose a risk for people with diabetic retinopathy due to the risk for further blood vessel damage and possible retinal detachment. If you are already active in sports or work out regularly, it will still benefit you to discuss your regular routine with your doctor. If you are taking insulin, you may need to take special precautions to prevent hypoglycemia during your workout. Start Slow For those who have type 2 diabetes, your exercise routine can be as simple as a brisk nightly neighborhood walk. If you have not been very active before now, start slowly and work your way up. Walk the dog or get out in the yard and rake. Take the stairs instead of the elevator. Park in the back of the lot and walk. Every little bit does work, in fact, it really helps a lot. As little as 15 to 30 minutes of daily, heart-pumping exercise can make a big difference in your blood glucose control and your risk of developing diabetic complications. One of the easiest and least expensive ways of getting moving is to start a walking program. All you need is a good pair of well-fitting, supportive shoes and a direction to head in. Indeed, you do not have to waste too many expenses on costly "health club memberships," or the most up-to-date health device to start pumping those fats out. What you need is the willingness and the determination to start exercising to a healthier, type 2 diabetes-free life. The results would be the sweetest rewards from the effort that you have exerted.

         
    Exercise and weight loss tip 1 why behind the neck exercises are bad for you

     

    : Please don't be like me! Several years ago I was warned to stay away from behind-the-neck exercises and movements, and do you think I listened? Of course not. And as a result, I acquired a rotator cuff injury that slowly gets worse and worse over time. It is often said that it is much smarter to learn from the mistakes of others than to have to suffer the consequences yourself. I'd say that I agree with that. Just in case you are not quite sure what a "rotator cuff" is, its a handy little muscle on the back of your shoulder that literally helps your arm to "rotate" around the shoulder socket. For most people, this muscle is not supposed to rotate far enough to take the arms too far behind the head. Behind the neck exercises not only pull this muscle to the edge of its natural range, but often have additional weight resistance involved that cause even more stress to the area. If this is done repetitively over time, the muscle will often get injured. Another thing that may happen is that it will become inflammed and swell to the point where the bone around it pinches the muscle. Both conditions are chronic, painful, and should be avoided at all costs. So, if there are any behind-the-neck movements in your current workout, you will want to find more shoulder-friendly alternatives. And if such an exercise is ever recommended to you by a friend or exercise program, ask or look for a better alternative immediately. You only get one body! Take care of it. To YourBestBody, Lawrence Cole Your Lifestyle and Fitness Coach Read this Exercise and Weight Loss Article at YourBestBodyNOW.

         
    Exercise and your anaerobic threshold

     

    If you’re like most people you’re looking to get the most out of a workout that you possibly can. However exercising to build endurance requires a different approach than exercising to lose weight. To get the most out of your workout you need to know what your Anaerobic Threshold or AT is. Your AT rate is an individual number that varies from person to person, and can even change as your body becomes stronger over time. To better understand AT we need to take a look at your heart rate. Your heart is expressed in beats per minute, the maximum rate at which your heart can safely operate is known as your Maximum Heart Rate or MHR and is an average value taken over a few minutes. Originally your AT number was believed to be between 80 to 90 percent of your MHR. However since you were taking a percentage of an average the value was often inaccurate, and a more precise measurement was needed. Professional athletes who need to know their AT undergo a series of tests. They ride a stationary bike or run on a treadmill. A mask was placed over their mouth to measure oxygen and carbon dioxide at different levels of exertion. The results are processed using computer programs and yield very precise results. These tests are costly and time consuming and not necessary for most people. A less sophisticated method that is reasonably accurate is the talk test. You will need to take your pulse or use a digital pulse meter or watch. When you are jogging or using a stationary bike and you can talk normally without speaking in short burst you are in your aerobic metabolic zone. As you increase the intensity and you still talk but not as easily this is the lower edge of your AT zone, make a note of your heart rate. Pick up the pace again as your breathing becomes more rapid and talking becomes more difficult and you start to speak in short bursts this is the upper range of your AT. For best results perform this test a few times on different days and average the results. Once you know your AT range here are tips to help you get the most out of your exercise routine. Exercising below your AT range will burn some fat, and will help you improve things like blood pressure, cholesterol and blood sugar levels. Exercising in your AT zone will give you the maximum fat burning benefit. You will use the most calories if you can spend most of the time that you exercise in this range. Exercising above your AT zone will boost your strength and endurance. The amount of fat you will be burning will be lower than if you were exercising at a lower AT level. People who exercise vigorously and have minimal fat loss are exercising above their AT level. Once you know what your AT level is getting the most out of your workout is easy. You monitor your heart rate and adjust your intensity to raise or lower your heart rate keeping you in your desired range. People who exercise regularly should check their AT level every 6 to 9 months and make adjustments as needed. © Copyright. Fitness-web, All Rights Reserved.

         
    Exercise and your health how much does it really help

     

    You always hear people say, “You need to exercise regularly to maintain your health”, but just how much does exercise really do for your health overall? Are the health benefits of exercise really worth the effort it takes to exercise regularly? Can’t you just eat better and still maintain your health just the same? Can anyone tell me what the real health benefits of exercise are or is it all just speculation based on heresy? Alright then, here are some really good reasons to consider for making exercise part of your healthy lifestyle: Americans spend more than $600 billion dollars per year for health care. That equals almost $3,000 for every single person in the whole population of the country. Sadly, this financial commitment has shown no signs of any decrease, nor has it produced fully acceptable results with regard to treating a wide variety of chronic health problems. Attempts have been made to identify the factors which have been major contributions to the epidemic of medical problems in our society today and a number of probable reasons for why so many people are so seemingly unhealthy have been named as; poor eating habits, a sedentary lifestyle, stress, poor health habits (i. e. smoking). At the same time, studies have been done to see what, if anything can be done to lower either the number or the severity of the medical problems affecting the public. These studies have shown some convincing evidence that exercise has substantial medical benefits for people of all ages. Two of the most publicized efforts to investigate the possible link between exercise and disease were longitudinal studies, each of which used more than 10,000 subjects. Some years ago, in a study of 17,000 Harvard graduates, Ralph Paffenbarger, M. D., found that men who expended 300 calories per day, the equivalent of walking briskly for 45 minutes, reduced their death rates from all causes by 28% and lived an average of two years longer than their sedentary former classmates. A more recent study conducted by Steven Blair, P. E.D., of the Institute of Aerobics Research in Dallas documented the fact that a relatively moderate amount of exercise has a significant effect on the mortality rate of both men and women. The data was adjusted for age differences between subjects in an eight year study of 13,344 individuals and the conclusion was that the higher the fitness level, the lower the death rate. An analysis of the data yielded by both studies suggests one conclusion…exercise is medicine! Accepting the idea that regular exercise can play an important role in reducing your risk of incurring a medical problem and reducing your overall health care costs is a critical step. While listing all of the medical problems and conditions that can be at least partially treated and controlled by exercise would be very extensive, here are a few of the most significant health concerns and the manner in which exercise is thought to help in each case. Allergies: exercise is one of the body’s most efficient ways to control nasal congestion. Angina: regular aerobic exercise dilates vessels, increasing blood flow, thereby improving your body’s ability to extract oxygen from the bloodstream. Anxiety: exercise triggers the release of mood-altering chemicals in the brain. Arthritis: by making the skeletal joints move, exercise induces the manufacture of synovial fluid and helps to distribute it over the cartilage and to force it to circulate throughout the joint space. Back pain: exercise helps to strengthen the abdominal muscles and the lower back muscles. Cholesterol: exercise will raise your HDL (the good cholesterol) in the blood and lower your LDL levels, the bad cholesterol. Diabetes: exercise helps lower excess blood sugar levels and improves your circulation . Heart disease: exercise, by lowering your body fat, lowering your LDL levels, decreasing your blood pressure, lowering your heart rate and increasing heart and lung efficiency, lowers your risk of heart problems. Knee problems: exercise helps strengthen the muscles, tendons and ligaments of the knee making it more able to withstand stress. Menstrual problems and PMS: exercise helps to control the hormonal imbalances often associated with PMS by increasing the release of beta-endorphins. Osteoporosis: exercise promotes bone density, lowering the risk of suffering a bone fracture. Overweight problems: exercise suppresses your appetite, increases your metabolic rate, burns fat and increases lean muscle mass. So, are the benefits of regular exercise really worth the effort? Should you make exercise a part of your lifestyle? Absolutely! As you can see, in many ways, your life may depend on it.

         
    Exercise as power source

     

    This day and age it can be very difficult indeed to go to the gym. Life is very hectic and busy, which will create a serious challenge for remaining consistent with exercise each day. Exercise is however, just what we all need to reduce stress, and give the body the extra energy it needs to carry out normal living. The best results of exercise are achieved through the use of refined techniques, functional exercises, cardio, the right nutrition, variety, awareness, consistency, and motivation over a period of time. The refined techniques mean correct form to isolate muscles or to target areas of the body. Efficiency is need to ensure stimulation of the muscles. With weight lift training, which is also known as resistance training, you'll need to eliminate any type of momentum. It is also important to move the weight about using a full range of motion. Full range of motion causes the muscle to contract for the right amount of time and help to ensure the right length of the tendons. The goal here is to strengthen the joints of your body by stimulating the muscles. Cadence is also helpful, as it is a term that refers to the rate in which the resistance or the weight moves. The best results with cadence are gained by slow movements which will cause the muscle to contract for a longer period of time. You can mix in a series of fast and slow cadence, which is very beneficial with sports type training. Using the correct angles will achieve muscle isolation in target areas and help to decrease the risk of injuries, which is great for those using heavy weights. Functional type exercise is a popular technique that will stimulate the core and torso of your body while you work on another muscle group at the same time. As an example, when you perform a dumbell press while lying on an exercise ball. Your abdominal muscles and the core muscles will contract to hold your body into this position, while your chest and tricep muscles will push the dumbells up. This type of exercise and challenge will cause maximum stimulation to your body and keep the workout interesting and refreshing. Cardio is another exercise that is great for the heart and lungs. The total number of calories you burn is very important along with maintaining the right heart rate. The formula for your heart rate is 220 minus your age times 60 for the lower number, then 220 minus you age and times 80 for the upper number. This is also known as fat burning zone. Cardio will also de-toxify the body and help to strengthen the immune system along with other benefits. The muscles will contract and pass the lymph along, which will allow the immune system to clear away dead cells and bring new ones in. Anytime you exercise, warming up is very important, as it will prepare your body for the more demanding workout of cardio. You should always allow 15 - 30 minutes prior to weight lifting and 10 - 15 minutes prior to cardio exercises. You should also stretch as well, as this will help get the blood flowing through your musles and get them limber as well. An ideal schedule for working out is to warm up then follow with cardio. You can lift weights on Monday, Wednesday, and Friday then cardio only on Tuesday and Thursday. Even though you may think your schedule is simply too busy to maintain a schedule for working out, you'll find that adding exercise will actually add more time, as you'll have a lot more energy in your normal everyday life. You can think of exercise as the batteries that will help to give your life power.

         
    Exercise at home or gym

     

    Making the decision of where you will go to exercise is a very important step in reaching your goals of fitness. A lot of factors will go into this decision, and each one should be evaluated well before you start exercising. Once you have made a decision on where you will go to exercise, you can move on to deciding how you plan to work out. As you probably know, exercising at home has many advantages. The finance department is one of the best advantages. With the gas prices being what they are today, it is quite obvious that you'll save money on fuel as well as wear and tear on your vehicle by choosing to exercise at home. Memberships to a gym can often be quite expensive and may include other things that you don't need such as child care or swimming pools. You also won't need to be concerned about the latest trends of exercise gear as you most likely will be exercising by yourself at home. Keep in mind that working out at home does require a bit of financial obligation. Even though you may plan to run, it is very important that you have high quality running shoes. This statment applies to any type of equipment that you may purchase to use at home. If you go out and buy cheap equipment, you'll probably end up getting hurt or getting frustrated because you aren't making any progress. Along with the financial gains, exercising at home may also help those who don't like to work out in public. If you are worried about how you look in gym clothes, it is very comforting to know that the only person who has to be with you when you exercise at home is you. Also, when you exercise at home, you don't need to worry about time at all. Those of you who are motivated by being with people you know or come to know while working out away from home, a gym may be a better idea than working out at home. At the gym, you'll also more of a selection of equipment as well, far more than you'll have at home. If you need other services than just weights and equipment, the gym may have just what you need. If you plan to swim a triathlon, you'll find the swimming pool at the gym to be just what you need to prepare yourself. Swimming is also a great exercise for your body and cardio, as it will work muscles in your body that you probably didn't even know you had. Gyms will also offer you classes that you may find very motivating. If you attend class on a regular basis, you may be motivated enough to continue so you don't have to defend yourself when asked where you've been or what you have been doing. You can also meet new people in class, or just help others along if you choose. All in all, making the choice of exercising at home or at the gym is a choice you should make based on your goals and personal preference. The most important decision you'll need to make is to determine what type of environment you want to be in and how you want to accomplish the fitness goals in your life. Once you have given it some thought and weighed out the pros and cons, you'll have no problem making the choice. Always keep in mind that once you've made your choice, you can always switch if you aren't happy with the choice you made.

         
    Exercise away joint and arthritis pain

     

    With the prevalence of arthritis projected to increase by more than 50 percent in the next 25 years, experts are urging Americans to get moving. Doing so could prevent or control joint pain and arthritis. Arthritis is the nation's leading cause of disability, affecting 66 million Americans. It strikes people of all ages, including 300,000 children. For the one in three Americans with arthritis, the pain and inflammation associated with this chronic condition can limit everyday activities such as walking, dressing and even bathing. It also comes with a stiff price tag, costing the U. S. $86.2 billion annually in direct medical costs and indirect medical costs, such as losses in productivity. Controlling Pain According to the Arthritis Foundation, practicing healthy behaviors now, such as increasing physical activity and maintaining an ideal weight, can help prevent or reduce joint pain and arthritis later in life. "Walking is a great example of a simple activity we can do to promote health," said Dr. Patience White, chief public health officer of the Arthritis Foundation. "A 30-minute walk most days of the week, or even three 10-minute walks, reduces joint pain and stiffness, builds muscles around the joints, increases flexibility and endurance and improves overall health." Dr. White adds that physical activity also promotes weight loss. For people above their ideal weight, losing as little as 11 pounds can decrease the risk of osteoarthritis or slow its progression. Step In the Right Direction To encourage individuals and families to get moving, the Arthritis Foundation will host Arthritis Walk events at more than 400 communities nationwide. The Arthritis Foundation event, presented by the Aleve® brand, entails teams walking one - and three-mile courses on behalf of friends or family members with arthritis. Thousands of walkers participate each year, raising funds to directly support critical arthritis research, public health efforts and public policy initiatives.

         
    Exercise back pain away

     

    According to past research and studies, nearly 80% of all Americans will experience some type of back pain in their lives. The American Academy of Orthopedic Surgeons believes this as well, as they say 80% of us out there will encounter some type of problem with our back before we die. Traditionally, the treatment for lower back pain is increasing core strength to increase flexibility on muscles that are tight, which will provide better stabilization of the spine and exercises to correct the imbalances of the muscles. The muscles that surround the spine will provide stability and support of the spinal column. Every muscle between the hips and shoulders are included as well, as these muscles are referred to as the core muscles. Back pain can be a result of muscle imbalances caused by any of these core muscles. If the back of your thighs are weaker than the front of your thighs, there will be an uneven pull on the front of your spinal column. There are some effective ways that you can integrate core strength training exercises into all of the exercises you perform, rather than doing just the traditional crunches and sit-ups. One such way is by breathing effectively. Deep breathing will utilize your diaphragm muscles which will help support the spinal column and lengthen the spine, which is great for your lower back and supporting you when you walk or run. The tummy tuck and bridge lift can also help you to reduce back pain and strengthen the core muscles as well. The tummy tuck exercise is a simple pelvic tilt that draws the abdominal muscles away from the floor. Do perform a tummy tuck, simply lie face down on the floor and squeeze your glutes to strengthen your spine. Instead of pressing into your thighs, you should instead reach your tailbone down towards your heels. Perform 15 reps of each exercise and alternate them until you have completed a couple of sets. For the bridge, place your feet on a bench or on the floor and scoop your pelvis upward, as your rib cage should stay low to reduce any irritation to your spinal muscles. The bridge will help to relieve stress on your back and focus the muscle contractions into the glutes and the hamstrings. Other exercises for lower back pain are the lumbar side stretch, hip flexor stretch, and calf stretches, as all three can help to alleviate pull on your spinal column. Hip flexor stretch When doing a hip flexor stretch, bring one foot forward in a bent knee, 90 degree angle, while your other leg is on the floor behind you with your foot pointed upwards toward the ceiling. The hip flexor stretch will help to open up the muscles of your back on the side of the spine near your hips. You can also squeeze your glutes as well to deepen the stretch with each breath you exhale. You should begin to feel a stretch in your back leg, in the thigh front and the hamstrings on your front leg. Lumbar side stretch This stretch will bring your legs wide with your knees bent while you sit or stand. Simply bring one hand down towards your foot on the inside of the thighs and your other hand behind your head. The last stretch will open up your Achilles tendon, which is the most distant pull on the spine. For this, place an object under your foot and lean the weight of your body forwards. Maintain a fluid breath while you hold stretches for 30 seconds or so. After a while, you should begin to feel a stretch behind your knee and shin.

         
    Exercise balls

     

    Exercise balls are one of the most innovative ways to exercise. These little balls will catch every one's fancy due to their shape and very attractive colors. The real benefit of these balls, which were introduced by a group of Swiss medical therapists, is a substitute of support during exercise. Working out with the exercise balls will strengthen and tone all of the major muscles of the body. The soft texture of the balls make it an ideal choice for Yoga positions, using dumbbells for muscle toning, or working on heavy duty weight training equipment. The advantage of exercise balls is that they are durable and maintain shape well under pressure. The documentation with the balls will provide test load figures for how much weight the exercise balls will hold. The advantage here is the fact that the balls provide soft yet firm support that doesn't harm your body. You can find exercise balls in several different colors and finishes. You can even get a ball that matches the texture of your room. They are simple to store and you can even roll them under your bed or a table if you prefer. When you aren't using them, you can let kids play with them. These balls are very fun for kids, as they are very soft and won't cause them any harm. Medical equipment Originally developed for use in medical therapy, the exercise ball is used to support the body during exercise. These balls will provide support to the body when you do a specific exercise in a specific position and still need to maintain the balance. Most exercise balls are made of burst proof latex or other material that is very safe to use. There are many postures with yoga and muscle toning exercise that can only be done with the help of support. For these postures, exercise balls are quite useful. The exercise balls will introduce an element of stability to the exercise that you wouldn't normally get with the floor exercise. Your body responds automatically to the instability to keep balanced on the exercise ball. This will help in strengthening the muscles that aren't actively participating in exercise. An exercise is also very useful for physiotherapy treatment. Exercise balls will help to get rid of backache and spinal disorders. The small range of movement and adjustment of balance of the spine that is induced by exercising with the exercise ball will help reduce back pain. The Swiss ball exercise is for people with back pain to provide them with a simple way to restore movements after an episode of back pain. It also results in improved muscle strength, greater flexibility, and a wide range of motion of the spine during treatment.

         
    Exercise bikes

     

    When you decide to purchase an exercise bike, you should first find a place in your home where you can place it. Then, you'll need to think about whether or not you want an upright exercise bike, a semi recumbent bike, or a recumbent exercise bike. Once you have made the decision of which type of bike you want, check out the reviews that are available in bike magazines and also on the internet. You can also take the advice of family and friends who are currently using the same as well as personal trainers who have experience. The reviews on exercise bikes are normally rates in accordance to their performance, functions that they have, as well as the type of material that is used for constructing the exercise bikes. The exercise bike that you select should be very comfortable to sit on and the seat should be easy to adjust, as it otherwise it would be really hard to cycle on. If the height of the seat is wrong, it can put a lot of pressure in your lower area, specifically the groin. To find out more about these types of features, it is very important that you read a review as the reviews can give you valuable information about the features of exercise bikes. Reviews have other advantages as well. A lot of times, websites on the internet will offer special discounts on the exercise bikes as well, which is just another benefit to reading the reviews. After you have read the reviews, you'll be able to negotiate for a better price once you talk to the sales person. No matter how you look at it, you really can't go wrong with reading a review on exercise bikes. You can find out anything you want to know, as well as get opinions from those who already own the equipment. A majority of the time, you can find out flaws as well, which can save you a lot of time and effort. Going to local gyms is also a great way to find out about exercise bikes. If you don't want to buy one or if you don't have the space to keep one at home, you can always join a local gym and use one there. There are several different types available at your local gym, with everything from standard exercise bikes to the newer electronic versions. Whether you choose to buy on for home use or use one at the gym, an exercise bike can help you stay in shape. All you need to do is ride it a few minutes a day, and you'll be amazed at just how much it helps you. Considered to be a part of cardio, an exercise bike can help you lose weight and tone your body down like never before.

         
    Exercise bikes are not what they used to be

     

    Do you remember the days when exercise bikes were just bikes held up off of the ground? When exercise bikes were no more complicated than your regular everyday outdoor bike? It seems like a million years ago but in fact it was just yesterday. In an amazingly short amount of time exercise bikes have changed the way we exercise and they way that we stay in tip top shape. Gone are the exercise bikes that are like outdoor bikes, not we have spinning machines and exercise bikes with TVs on them. We have exercise bikes that will take us up hills and down them to add some spice to our workouts and exercise bikes that will monitor your heart rate and your breathing. It is truly amazing just how much these amazing fitness machines have changed over the last few years. And the best part is that all of these changes to the exercise bikes of today mean that you get a better, more personalized workout each and every tie that you get onto on. What makes exercise bikes so great and so popular is that they offer so much variety but you never have to leave the house. Many people do not like going to a public gym to exercise in front of all kinds of people. It makes you uncomfortable, who wants others to see them sweating? I know I don’t. And when you have home exercise bikes you never have to take this kind of thing into consideration, you can do all of your exercising in the privacy of your own home. That is not the only plus to exercise bikes though, there is more. If you had a regular bike, what would you do when it snowed or it was raining really hard? It is not safe to ride a bike outdoors in that kind of weather. Not only could you slip and fall off, but others driving could have a hard time seeing you. This can lead to all kinds of dangerous situations but when you have your own exercise bikes indoors, you can exercise at any time of the day r night, in any weather with perfect safety. Safety should always come first and with these kinds of exercise bikes it always does. When it comes to choosing the exercise bikes that are right for you, it will take some serious shopping around. You need to take into consideration why you are looking for indoor exercise bikes. Is it to burn fat? To promote good heart health? Better circulation? These types of considerations will affect the kind of exercise bikes that you should be looking at. Since there are so many add ons and extras that you can get these days you need to make sure that you are looking at the exercise bikes that have what you need. For example, if you want to work on your heart health then you need to look at the exercise bikes that will have heart monitors and perhaps some more of those kinds of add ons.

         
    Exercise can help relieve lower back pain

     

    If you are one of the millions of people that suffer from lower back pain, then you need to know that exercise can do wonders for you. When it comes to relieving lower back pain, exercise provides more long term relief than any back pills that your doctor can give you. The fact is, pills only serve to mask the problem by providing temporary relief of the pain, but the problem that is causing much of the pain is still there. Exercise will strengthen the muscles that support your back and improve flexibility thus greatly reducing the chances of future attacks. You should be doing a three fold program of exercise which includes aerobics, resistance and stretching exercises. Aerobic exercise like walking and bike riding will begin to get your body conditioned properly because it strengthens your heart and lightly works your muscles. Resistance exercise like weight lifting will strengthen the muscles that support your back. Stretching exercises will increase flexibility giving your back a greater range of motion. Your doctor can guide you as to when and how much of each type of exercise you should be getting. For people with lower back pain, the best aerobic exercises to do are low impact ones like swimming, walking and bike riding. Jogging, dance aerobics and step aerobics all produce repeated impact on your back and on your knee and hip joints as well. In order to get in good condition, start out with 15 minutes of light aerobic work per day, 2 to 3 times per week, and then gradually build yourself up to 30 to 40 minutes per day, 4 to 5 times per week. You should be working enough to raise your heart rate to be in between 65% to 85% of your maximal heart rate. You determine your maximal heart rate by subtracting your age from 220. Regardless of whether you are walking, bike riding or doing any other aerobic exercise, always maintain good posture. This means sit up strait, stand strait and do not slouch or lean forward. Good posture is essential to any good exercise program. When it comes to resistance exercising, you always want to concentrate on the abdominal muscles. These muscles play a major part in giving your lower back support and the stronger they are, the more relief for your back. Also important is to do exercises that are designed to specifically strengthen the lower back muscles themselves. You will best benefit from working each muscle group 2 to 3 times per week. You may want to hire a qualified fitness trainer to help get you on your way by designing a resistance program that is right for you. Remember that while resistance exercise is great for strengthening the targeted muscles being worked, there should never be any pain involved. Some discomfort should be present in the muscles being worked while performing the exercises for them, but should subside very shortly after completion of the exercise. If there is any pain during the exercises or if discomfort persists for some time after, it is a sign that something is wrong and exercising should be discontinued and your doctor should be consulted immediately. As far as stretching is concerned, 10 to 15 minutes of moderate stretching per day is usually enough to get the job done just fine. Here you really want to concentrate on stretching your hamstrings which are the muscles in the back of your upper legs. The looser your hamstring muscles are, the better range of motion your back will have as flexible hamstring muscles do not put the strain on your lower back that tight ones do. Stretching the lower back muscles is also a must and sitting on the floor with your legs flat on the floor in front of you while you slowly reach for your toes until you can’t go any further, hold for 10 seconds, and sit back up is a great exercise to stretch both your hamstrings and your lower back. Repeat this stretch 2 to 3 times each day. While there are no miracle cures for lower back pain, you can make living with a lower back condition much easier to deal with by simply incorporating some exercise into your life each day. It is worth the effort in the long run give up 30 to 40 minutes per day, 4 to 5 days per week to exercise away your lower back pain.

         
    Exercise facts you must know

     

    Fitness-oriented gym classes were designed to make fitness and good nutrition fun and achievable and to maximize the amount of movement during the class period. Class size was limited to 14 students to allow for increased instructor attention, increased opportunity for motivation, and less time standing in line. The key to keeping up with a resolution to get fit is finding an activity, or range of activities, that you enjoy. Not everyone sees exercise as fun, and doing something you find boring just because it's good for you is very difficult to sustain. But you can take steps to make it more enjoyable. Eye Exercise Close your eyes as tightly as you possibly can. Squeeze the eyes, so that the eye muscles contract. Hold this contraction for three seconds and then let go quickly. This exercise causes deep relaxation of the eye muscles and is especially beneficial after the slight strain caused by the eye exercises. Blink the eyes a few times. Exercise tip for an exercise benefit: Get yourself a stationary bike. They're easy and handy and quiet. So you can hop on it and exercise when your little one is taking a nap. Play your children's games with them: hopscotch, kick ball, jump-rope or what ever they come up with. Exercise facts Evidence shows that regular exercise can: 1. increase levels of HDL or "good" cholesterol, 2. lower high blood pressure, 3. help improve body composition by burning fat, 4. promote healthy blood sugar levels, 5. promote bone density, 6. boost the immune system, 7. improve mood and reduce the chance of depression. Generally speaking, the greater your stamina, the greater are the health benefits. If you want to improve your stamina, it's important to start gently, increasing the frequency of your activity before increasing how hard you exercise. Try out new sports or activities until you find something you like. When you find an activity you like, try exercising with a friend, at a pace that still allows you to talk. Activities that you can do as a family or with friends may help with motivation.

         
    Exercise for an entire you

     

    For thousands of years, physical activity has been associated with health. Today, science has confirmed the link, with overwhelming evidence that people who lead active lifestyles are less likely to die early, or to experience major illnesses such as heart disease, diabetes and colon cancer. Obesity and poor physical fitness constitute a health problem affecting an increasing number of children. Childhood obesity and poor physical fitness are associated with insulin resistance, type 2 diabetes mellitus, blood lipid abnormalities, and high blood pressure in later life, according to background information in the article. The causes of childhood obesity include a pervasive "toxic" environment that facilitates increased caloric intake and reduced physical activity. In order to alter the children's environment, it is suggested, an effective strategy for prevention and treatment of childhood obesity must be pervasive and collaborative. The school setting is an attractive starting point for a collaborative effort. Eye Exercise This eye exercise is as simple as it sounds. Whenever it occurs to you that you've been spending too much time staring at the monitor, purposely shift your vision to look at the weave of the fabric on your sleeve or the poster on the wall or the tree across the street. Exercise tip for an exercise benefit: Whenever you and your spouse or friends have free time, use it to go for a hike, a day of fun with the kids in the park, etc. When kids are at a park you'll get a lot of exercise because all children love to go up and down on the slide, swing etc. and they always want their parents to do it with them, so do it Regular activity can also improve the way you look and feel. In combination with a balanced diet, regular activity can help to maintain a healthy weight. It can even boost self-confidence and reduce the risk of depression. How much is enough? For an adult, regular, moderate intensity physical activity means using up about an extra 200 calories per day, most days of the week. This equates to about 30 minutes of activity, such as a two-mile brisk walk, that should make you feel warm and mildly out of breath. During moderate intensity activity, you should still be able to talk without panting in between your words.

         
     
         
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