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    Take the low approach to great abs

     

    Everybody wants a six pack, including you. It is probably the most sought after goal and hoped result of working out. Working toward great abdominal muscles, not only looks great, but cuts your risk of injury and improves your performance in everyday life. Not only are rock hard abs a symbol of fitness, but strong and flexible abdominal muscles help trim your waist and end back pain. Two very important health goals of many who enter an exercise facility. It allows you to move from side to side with stability and control. Men and women want to walk on the beach and show off all their hard work by exposing their abs. From what has been seen in gym and health facilities, it is most worked on muscle group or it is the most neglected. What category do you end up falling into? There are many ways in which you can work you abdominal muscles. There is a scientific sequence to effectively shaping and creating great abs. Most people are stronger in their upper to middle abdominals compared to their lower abdominal muscles. It is recommended that you work your lower abs first since you are freshest and have the most energy to get the most out of your stomach. The abdominal muscles react and provide optimal results visually when performed to failure. Failure occurs when the muscle is thoroughly exhausted and the exercise can no longer be executed. This means you can not do one more painful repetition. Your mid-section should be worked in this manner all the time. Some examples for lower abs are as follows: The reverse crunch (using the slant board) - with your hand holding the bars and your legs straight on the floor, raise your knees to your face, while bending your knees, until the fetal position. Then slowly drop your rear end until you touch the board and repeat the exercise. Leg lifts (performed on the Roman Chair) - Start with your back on the back support and lift your knees/legs to its highest point. Feet should not be allowed to swing behind your rear end at its lowest point for safety and momentum purposes. Hanging leg raises (performed on the cable machines) - Start by hanging from the middle pull up bar on the cable machines. The hanging leg raise is probably the most result producing stomach exercise since it is generated from the lower abs and then incorporated the upper abs at its peak. It begins by having your feet lift over and above your waist until it reached approximately where your hands are holding on. Remember to keep you body from swinging back and forth. This will cause you to use more stomach muscles and less momentum. Then proceed to your upper/middle abs to get that desired burn. The Ab Roller, which is great for upper abdominals and obliques, is great to start with since it promotes safety and immediate results. Exercises utilizing the ball and floor mats are great ways to end a stomach workout. The utility ball allows for maximum stretching to hit all areas of the mid-section. Since your stomach is considered your smallest muscle, you are able - and recommended to - train them up to 6 days per week. A cardiovascular work out which consist of constant aerobic activity which last for more than 30 minutes at your 80% target heart rate is extremely beneficial and necessary to achieve that ever desired six pack. Great abs are only obtained through hard work, perseverance and proper form. They are the central point in which your motion begins and ends. In the end, great abs will give you the needed support for your workout and your life.

         
    Technique in weight training

     

    Technique in weight training is very important for achieving the expected progress, but also for protecting the body of the sportsman. The first important thing is to learn correctly the basic movements. In this type of training there is a kind of classic set of exercises, which the sportsman needs to master from the beginning. This set includes exercises with free weights (dumbbells and barbells). While training with these, the movement is not imposed by any machine. When executed without the supervision of a fitness instructor, it is possible that these movements are done in a wrong way, a situation which increases the risk of accidents a lot. One of the most frequent mistakes is an incorrect position of the spine. Some exercises (bench press, barbell curls) could involve exaggerated arching, while others (sit up bend, dead lift, squats, etc.) involve unjustified flexing (hunching). These wrong positions can lead to unfavourable stress exerted over the spine, knees or shoulders. Besides, they can direct the effort to other groups of muscles than the ones intended. The result is that none of these are properly trained, because no exercises specific to the muscles are performed correctly. In such situations, the sportsman will only feel exhaustion in all his body and will not be able to direct and localize the effort in the zone which a particular exercise should mobilize. Another example of wrong technique is exaggerated swinging for exercises which do not need impetus. This happens most often while raising the weights laterally for working on the deltoid muscles, when the sportsman wrongly flexes the knees and uses the lumbar muscles, arching his back too much. Other mistakes are made when catching the bars. In the case of pull up, for example, and of pushing from behind the neck (for the shoulders), a too narrow catch will place the scapular-humeral circulation into a non-physiological, stressing position. Exaggerated bending forward during squat will force the spine, while lowering the thighs below horizontal position will stress the menisci. Rowing from bending position and stretching back must be done with the back in extension; otherwise the risk of slipped disc might appear. Not using a belt when lifting very heavy weights can determine slipped disc, but also inguinal hernia or rupture of abdominal muscles. The technique of breathing must be understood correctly. Breathing in instead of breathing out, blocking the thorax or not can affect the sportsman a lot. Generally, the sportsman must breathe out during the most difficult part of the movement and must breathe in during controlled coming back in position. Apnoea (blocking of the thorax) must be used only in the case of lifting heavy and very heavy weights; otherwise it is not justified. While making aerobic effort, it is necessary to have a particular breathing rhythm, a pace which can vary according to the cardiac frequency and lung ventilation. All these examples support the idea that the presence of the fitness instructor during training is absolutely necessary.

         
    The 24 hour fitness path

     

    The Twenty Four Hour fitness center is like your one stop shop to everything about fitness and your well-being. Imagine it as the Walmart of the fitness industry. Twenty Four Hour fitness centers are located in a number of areas in the state. All of them have equipments which cater to weight training as well as cardio vascular equipments. A variety of fitness gear is also available. Twenty Four Hourfitness centers all have locker rooms and - believe it or not - baby sitting accommodations. Over all, the Twenty Four Hour fitness center is a complete, clean and extremely well maintained facility that especially caters to all your fitness wants, needs and preferences. Join Us It is very easy to get started on your path to fitness. Twenty Four Hour fitness centers have over three hundred clubs located in the whole nation and is open for twenty four hours. There is no long term contract to sign up in. You have the option to pay monthly, but you are offered a complete personal training package that suits your body type, body weight and built so you are ensured with a service that is truly personalized. Which club do you belong in? Twenty Four Hour fitness center gives you the option to choose the specific type of club that you desire. The active club involves a group exercise as well as free weights and cardio machines to work off that fat. The sport club also includes everything in the active club but with additions such as basketball, heated pools and whirlpool. The super-sport club also includes the amenities found those in the active club and the sport club but with more additions such as massages, a sauna as well as a steam room. The ultra sport club is the works. It includes most of the amenities found in the active, sport and super sport club, plus a day spa, courts for racquetball as well as an executive locker room. The Path to Performance It all depends on what you want to achieve. In Twenty Four Hour fitness centers, a uniquely specialized fitness program is available to anyone who simply wants to improve their performance in a specific sport or is seriously training for competition. The program is designed by athletes. The Performance program includes a menu plan specifically customized for those intense workouts. A resistance training is also available as well as a full cardio workout. After your exercise, a metabolic rate test is conducted. This program is designed for those who wants to get started as soon as possible but has no clear and specific idea how. This is clearly the best option for them because all the information on nutrition, resistance training is learned through this program. This is the foundation one needs in order to have results that would last your body a lifetime. The Components of Fitness A regular exercise, an intense workout is just part and parcel of your path to health, fitness and well-being. There are other factors that should just as well play a part and which Twenty Four Hour fitness center teaches you. Food intake is one of them. A menu is provided to those who follow the performance path. This details what you should or should not eat, or at least eat less of, if not completely avoid. Cardio is also one as this enhances your endurance to stress and exercise. Vitamins and supplements are a necessity unless you are sure that you are able to receive the proper amounts of iron, calcium, vitamin C or D or E in a day. If not, it is best to take them in. Resistance training is a feather in your fitness cap and is a necessary tool for being healthy, wealthy and wise.

         
    The art of massage guide

     

    The word massage derives from the words 'mass' and 'massa', Portuguese and Arabic meaning to touch or handle. Massage is one of the oldest healing arts. Everybody can massage, and most of us already do so without even knowing it. When you rub your hands together, you're doing massage. When you've stubbed a toe and rub it better, or rub a baby's back, you're doing massage. Massage is a natural thing to do, and the effects of massage promote health in a very natural way. Massage can help everybody in numerous ways: Stress Reduction: With current day living we tend to live hard working, hurried lives and stress can accumulate in our bodies in various ways, including neck, shoulder and back pain. Massage therapy identifies those areas and helps reduce muscle tension, as well as the overall level of stress and tension in the body. Pain Relief: People with arthritis, whiplash, neck or back injuries and even those unfortunate enough to be involved in car accidents can all benefit from massage. Different massages relieve the different kinds of pain experienced. Massage can also benefit those suffering from anxiety and depression. Sports Performance: Many top sportsmen and women employ massage therapists to treat and even prevent injuries from occurring. If you've never given a massage before here are a few things you'll need: Clean Towels Old Clean Sheet (massage oils will stain) Candles Romantic CDs Massage Oil Before you start your massage, you'll need to set the mood. Lock the doors, and turn off the phone. Set the bed ready, use an old clean sheet as massage oils will stain, and roll towels up for a head and neck rest. Turn the lights off and use candle light instead for a more romantic feeling. Put some calming music on. Good communication is essential for an effective massage. Let your partner know what you would like to do and where you are going to start. Start with light strokes and when you feel your partner is relaxing move onto to a massage. 1. Pour about two tablespoons of massage oil into the palm of your hand, and rub your hands together lightly. When the oil is warm and evenly distributed, begin massaging your partner's back with long, deep strokes. 2. At the beginning, communicate frequently with your partner to determine if the strokes are too hard or too soft. Keep your hands in contact with your partner at all times, take your time with each rhythmic yet sensitive stroke, and proceed from long, gliding strokes to shorter, deeper strokes. 3. Use your body weight rather than your arm strength for deep strokes. Once you have developed a rhythm that pleases both of you, move on to the shoulders and arms, and progress to the legs and feet, brushing the buttocks as you move up and down your partner's body. 4. Ask your partner to turn over. Begin massaging the chest, arms and hands. Pay special attention to your female partner's breasts: don't be too invasive at this stage, but don't ignore them. Lightly stroke the nipples and undersides. 5. Glide down to the legs, brushing the genitals on your way down. After finishing the fronts of the legs and feet, glide back up and slowly brush over the genitals. Tease your partner by brushing his or her inner thighs near the genitals, and very lightly touching the pubic region. Massage is an ideal form of foreplay and can often lead to more. Introduce sex toys too - they are perfectly safe and highly recommended. Once the massage is finished, remember to carry on with the relaxation by spending some time together before falling asleep or rushing out the door. You have both just shared a very intimate experience together. If this was your first attempt at massage, just remember practise makes perfect.

         
    The basics of pilates exercise

     

    If you’re highly informed or even if you’re one of those people that just stay home, no doubt you’ve heard of the Pilates Exercise. The purpose of Pilates Exercises is to stretch and to strengthen your body. That is why Pilates is so popular with most contortionists and ballet dancers. But just because people are using Pilates for physical improvement, and weight loss, it doesn’t mean that a Pilates exercise is a cardiovascular exercise. Pilates is basically a low intensity exercise. Most instructors recommend Pilates with aerobics and other forms of exercise for best effects. The Pilates Exercise was invented by Joseph Pilates, a German National, as a self exercise. Pilates was born a fragile child, sickly and asthmatic, so he took to exercise to improve his body. When he was a bit older, he was living in France, and was arrested as an “enemy alien.’ During his internment, he was assigned in the medical facilities of the prison and this is where he put Pilates into use, as rehabilitation exercises for the sick. Since then the Pilates exercises has gained its reputation for helping improve the overall physical state of the body. Pilates exercise is a series of breathing techniques combined with stretching and a simple machine. Pilates exercises designed to improve the body’s core. This includes the muscles in the abdomen, back, and buttocks. Some say it is better than yoga overall because it strengthens the body through improving posture strength and flexibility through stretching. The machines used in Pilates, are there to challenge the body, by making it stay in certain positions while moving the other parts in differing directions, thereby training the body to endure strain, thus increasing strength. The basic Ideology of the Pilates Exercise is the use of the body’s mental ability to improve movement, efficiency and muscle control, which is also why they say that Pilate exercise somehow improves one’s mental state. Pilates also makes you aware of proper posture. Due to the exercises that you do, it also develops the muscles in the back and abdomen, further promoting good posture. Pilate exercise also uses breathing techniques, which further increases mental focus. And probably one of the greatest focuses of Pilates is flexibility strength of the muscles. It is this ideology that made Pilates popular among dancers in the begining. Many Pilates enthusiasts and users have testified to the effectiveness of this program. With regular classes, the bodies become well balanced and stronger. Some say that after each workout, you can instantly feel the difference it has made to the parts of the body, mainly the legs back and abs. Aside from increased strength, weight loss is what many people aim for when they do Pilates exercises. Other benefits of Pilates include increased energy levels, higher endurance, better flexibility, great abdominal workouts, and overall physical well being.

         
    The benefits of weight training

     

    Don’t underestimate the health benefits of weight training. The results of overall health improvement, metabolism and body toning are tremendous. More and more people are becoming aware of the benefits and finding their way into fitness centers lining up waiting for exercise machines. Lifting weights is no longer a bodybuilder’s hobby. Men, women and young adults alike lift weights and realize the advantages. The major benefits of a strength program include looking trimmer and more youthful as one ages; increased metabolism and weight management; reduced stress and depression; prevention of the onset of diseases such as arthritis, osteoporosis, diabetes, hypertension and high cholesterol. Many people have the notion that lifting weight is only for athletes or people who want to look good at the beach. But, what about the person who would like to pick up a 25 pound bag of dog food or the grandparent who would like to be able to carry his or her grandchild? One of the greatest myths of weight training is the fear of bulking up or developing large, masculine-looking muscles. Muscles don’t just happen. It’s incredibly difficult for men who want to develop large muscles to do so, let alone for women who have 1/10th the testosterone of a man. If, by exercising hard, a woman develops some muscle size, it will be minimal and will improve her figure. Your level of testosterone, body/muscle type and hard work at the gym is the only way muscle can be increased. Weight training isn’t only about the results that you can see in the mirror. Muscles support the skeleton, protect internal organs, move the body, help to maintain balance and help control metabolism. The stronger the muscles the better the body performs. Strength is important for the body from aesthetics to function. Resistance training is really about training hard, building strength and enhancing the body’s structural integrity. The key to getting stronger is intensity and quality, not quantity. The idea is to break down the muscle fibers so they can rebuild. When muscle rebuilds, it becomes stronger and firmer. Rest the muscles for 24 – 48 hours after a workout is important for the rebuilding process. Eating protein within one hour after working out is the building block to muscle repair. Be careful that safety is used in weight training so injury does not occur. Start slowly, but with progression. Proper form and technique is essential for safety as well. Too many people stay stuck at a lower resistance when they could be lifting heavier weight and enjoying more benefits. A good question for a person to ask is, “Could I have lifted more weight, and could I have done it with good form?” On an intensity scale of one to ten, a beginner should be at a five. A seasoned weight trainer should be able to reach an eight and sometimes a ten. A ten is to failure. You won’t reach failure on every workout, but you should try to be comfortable to eventually get to a level ten. Don’t compromise form. Feeble efforts produce little results, but challenging, progressive resistance training programs increase strength. For more information and tips on exercise, go to easyexercisetips

         
    The best carpet cleaning system in rochester new york

     

    Take it from someone who has professionally cleaned carpet and upholstery in Rochester, New York for many years. I use the Dry Foam Extraction Method exclusively. This low moisture soil extraction system is a very effective and economical way to clean carpet or upholstery. “You have a better system” or “my carpets look like new” is what I’ve gotten use to hearing from hundreds of satisfied homeowners over the years. The Von Schrader Company manufactures the Dry Foam Cleaning Equipment that I use. They’ve been in business for approximately seventy years. They politely boast that their equipment is the ultimate design in low moisture soil extraction. I can tell you that personal experience has certainly made a believer out of me. In A Nutshell, Here’s How The Equipment Works Dry foam is deposited evenly just ahead of the brush. The dry foam helps to separate the dirt from the fibers. The very soft 150,000-bristle brush gently combs and scrubs the carpet from the base on up. The cylindrical motion of the brush pushes the dirt up to the top of the rug pile. The powerful built-in vacuum extracts the dirt-laden suds in a matter of seconds. The result is a deep cleaned and nicely scented rug. Here’s Why The Dry Foam Extraction System Has Yet To Be Equaled · The entire cleaning process is accomplished in one single pass. There no need to go back over the rug with a vacuum cleaner. There are no messy hoses to drag all over the home. · The Dry Foam system cleans deeply embedded soil without harming the rug. The cylindrical brush scrubs the fibers right down to the base of the rug. The rug is deep cleaned. · The cleaning solution only requires a 10% mixture of water. Less water eliminates over wetting of the carpet and backing. There is no need to be concerned about carpet damage such as browning, shrinkage, buckling, delaminating, and mildew. · Unlike other cleaning systems, Dry Foam detergent does not leave a gummy or waxy film that attracts dirt. It has a special anti-soiling property and a nice fragrance. It has a low PH Level and is environmentally safe. · The Dry foam cleaning system can actually improve the air quality of a home by removing mold and mildew. · The equipment is gentle on rugs. No harmful compounds are emitted when the equipment is in use. Some Disadvantages Of Using Hot Water Cleaning Systems—Just My Opinion · Several gallons of water are applied with hot water systems. This can drench a carpet. · Hot water systems can actually damage carpet fibers. It can cause colors to bleed. Carpets can experience browning, shrinkage, and rot. · Hot water cleaning systems can leave a film or residue that attracts more dirt. · Carpets require more time to dry. Take My Advice The Dry Foam Carpet Cleaning System is the most practical and efficient carpet cleaning system available. In my opinion it has no rival.

         
    The best way to get a flat firm stomach

     

    When it comes to our bodies, we all have one place or another that we are somewhat unsatisfied with. You always here people say things like “I hate my thighs” or “my butt is too big”. Of course some of these things are said in jest, but there is still discontent hidden in there. Despite it all though, the one thing that has become almost an obsession today is the way our abs look. It seems that everyone is looking for those ever elusive “six pack abs”, but much like Ponce De Leon’s search for the fountain of youth, it seems like it is impossible to find. Now, while there is no “magical formula” for attaining a flat, firm, and toned stomach, there is something you can do that if done regularly, will get you the results that you are looking for. To get these results, stomach crunches need to be done daily but keep in mind that stomach exercises alone will not burn the fat off of your midsection. Keeping your calories in check along with doing your crunches everyday will be the way for you to see that flat, chiseled, sexy stomach. Crunches are easy to do, and if done properly, are very effective for toning those abs. Here is a step by step breakdown of the proper way to get the most out of your crunches. Lie flat on your back on the floor with your legs bent to about a 90-degree angle with both your rear and your feet flat on the floor. Place your hands behind your head making sure not to interlock your fingers. You can make your hands into fists so you do not pull up on the back of your neck. The next thing to do is to pick a spot on the ceiling directly above you. This should be done in order to ensure that you do not bend your neck during the duration of the movement. Do not take your eyes off this spot! The most common mistake while performing a crunch is too much stress on the neck as a result of pulling on it with the hands. The next step is to stabilize the low back. This can be done by tightening the muscles in the abdomen. Slowly curl forward and up using your abdominal muscles only. There should be no bending at the waist. Keep your abdominal muscles firm for the entire duration to ensure low back stabilization. Keep your focus on that spot on the ceiling to prevent neck pain as a result of stress. At the top position your shoulder blades should only be between 4-8 inches off the ground. There is no need to go any further. Pause at this top position. This whole movement should be performed slowly and take about 2 seconds to perform. Pause at the top position for 1-2 seconds to ensure full contraction of the abdominal muscles. Slowly return to the starting position keeping your abs contracted. That is all there is to it. The crunch is not a very big movement because you are working your abs only. A full sit-up does not work your abs better than the crunch because once you are past the crunch position, your abs are fully contracted and it is your hip muscles that are straining to lift you up, not your abs. Doing a hundred of these a day is not the key here. Doing two to three sets of 15 to 20 of these at a slow and deliberate pace with good form is what is recommended for maximum benefits and minimum risk of injury.

         
    The combined benefits of diet and exercise

     

    : Diet and exercise go hand-in-hand when you’re trying to lose weight. (By ‘diet,’ I don’t mean that you need to starve yourself or follow some fly-by-night fad diet. I simply mean that you should eat smaller portions, and your meals should be balanced, consisting of healthy foods from every food group.) You may try only cutting down on all the high-calorie foods and skip the exercise. You may cut down on your portion sizes. And, the weight will eventually come off. However, if you also include exercise in your weight loss program, you’ll discover that not only will the weight come off, but your metabolism will improve, your fat will be replaced by lean, muscle tissue (rather than loose, jiggly flab), you’ll feel more energetic and mentally alert, and you’ll be better able to keep the fat off. The human body was created to be active. It wasn’t meant to live a sedentary lifestyle. Unless your health prohibits you from getting some sort of exercise each day, you should make an attempt to focus on the amount of physical activity you engage in. After all, most Americans don’t get nearly enough physical exercise during the course of a day! We’re all too busy sitting at our desks or in front of our televisions. By the same token, if you’re like the average American, who thrives on fast food or other high-fat, high-calorie meals, a change in eating habits is advised. You can still enjoy eating! But, if you’re serious about losing those extra pounds and keeping them off, you’re going to have to replace the greasy french fries with some healthy, fresh veggies. Instead of that 44 ounce Coke, drink more water. Try to include more fish in your diet, rather than a big, fat hamburger. You’ll be surprised at how much better you look and feel, when you replace those heart-clogging, fat-producing calories with healthier food choices. And, don’t skip meals! If you regularly skip meals, your metabolism is going to slow down, you’ll feel sluggish, and your body is going to hang onto those extra pounds as protection against starvation. By eating regularly, your metabolism works better, and you’re better able to lose weight! Yes, diet and exercise are important ingredients for successful weight loss! You don’t have to be miserable in the process of losing weight. Just remember the following points, if you want to shed those pounds and keep them off:

  • Don’t starve yourself! Eat regularly to ward off hunger. Focus on eating smaller portions (perhaps several small meals each day would work best for you).
  • Make sure that the calories you consume are nutritious and include foods from each food group.
  • Find an activity or two that you enjoy, so that exercise time isn’t dreaded. If you enjoy what you’re doing, you’ll be more likely to stick with your exercise routine.
  • A few healthy lifestyle changes can make all the difference in your physical, mental, and emotional well-being. Note: Before beginning any diet or exercise program, consult your medical professional.

         
    The differences between anaerobic and aerobic workouts

     

    Although the two types of exercise--anaerobic and aerobic--sound similar, they are actually quite different--and the controversy over which type of exercise is best continues. “Aerobic” literally means in the presence of oxygen. In general, any activity that allows oxygen to release energy through metabolism and that is performed at a low to moderate intensity for more than 90 seconds is usually considered to be an aerobic activity. Because aerobic exercise increases your need for oxygen and requires your heart and lungs to work harder, the benefits of aerobic activity include increased cardiovascular capability and a decrease in body fat. The disadvantages of aerobic activity include a decrease in muscle mass, strength, power, speed and anaerobic capacity. Aerobic exercise is typically longer in duration than anaerobic exercise and involves such activities as running, walking, swimming and cycling. On the other hand, “anaerobic” means in the absence of oxygen--any activity where energy is produced without oxygen and is performed at a medium to high intensity level for less than two minutes, is usually called an anaerobic activity. Anaerobic exercise is exercise that has a lower impact on your cardiovascular system and generally lasts for shorter periods of time than aerobic exercise. Although anaerobic activity requires an aerobic foundation, it provides the benefits of a decrease in body fat, an increase in muscle mass as well as improved strength, power and speed. Examples of anaerobic exercise include such activities as weight lifting and sprints. So, which type of exercise is best? The answer is that to achieve optimum physical fitness, you must train to improve your performance in both aerobic and anaerobic abilities and not focus your performance on one type of exercise at the expense of all others. In other words, fitness is a compromise. However, many people fail to realize that by focusing exclusively on prolonged aerobic or anaerobic training that they may be actually decreasing their overall fitness level. The best solution is to combine both types of training at varying levels of intensity and duration. For example, you can periodically switch from high intensity, short duration to medium intensity, medium duration and low intensity, long duration workouts. The truth is that unless you are training to be an endurance athlete, there is no need to train like one and that most activities encountered in sport, work and life are a combination of aerobic and anaerobic movements flowing in a seamless continuum.

         
    The effects of exercise on body temperature

     

    If you are having trouble sleeping, and you don’t already have a regular exercise program, you should start one if you want to sleep better. Exercise is beneficial to sleep in several ways. For example, exercise raises the body temperature rhythm and allows your body temperatures to ‘peak’ at a higher level. This, in turn, increases your energy level during the day, so you’ll feel more motivated and alive. And just as body temperature reach its maximum at a higher level through exercise, the body’s temperature will also drop further and more easily. This lets you sleep more deeply without interruption. A regular exercise routine prevents your body’s temperature rhythm from remaining relatively level throughout the day. With an appropriate body temperature rhythm, you will find that you can get a deep sleep even if you’ve had a stressful day or can’t perform your regular exercise on a certain day. Exercise also delays the drop in the body’s temperature in the evening, and this delay lets you remain awake and alert for a longer time without feeling drowsy or tired. And, as everyone knows, exercise is a great stress reliever, and stress is one of the main reasons for the development of sleep disorders. If you don’t already have an exercise program, you really should consider starting one right away. The best time to perform exercise is in the morning because it encourages a quick rise in temperature. You should avoid exercise for three hours before you go to sleep, since your body’s temperature will likely still be rising, and you could find falling asleep or sleeping deeply to be more difficult. You don’t have to run right out and join a gym in order to get regular exercise. It is possible to obtain the benefits that exercise brings through its effects on your body temperature by taking less dramatic actions. Research shows that even moderate exercise during the day has many healthful benefits. If you can’t seem to get motivated to exercise on a regular basis, you should find a less intense, but physical, activity you enjoy several times per week. The activity could include such things as taking a brisk walk, going for a bike ride, or going rollerblading. All of these activities will have a significant effect on your body temperature and encourage its rhythm to function at beneficial levels.

         
    The health benefits of regular exercise

     

    I am sure that most people realise that there are many benefits of exercising on a regular basis, most of these people however still choose not do so. This article gives information on how our health can benefit from this exercise which hopefully will encourage more people to start. I am one of the many people who basically finds it hard to gain any inspiration to exercise. I have over the past couple of years started a fitness routine and have not only enjoyed it(to my surprise) but have never felt so healthy. It is a strange situation, the thought of starting the exercise is like a choir, but afterwards I feel brilliant. Despite this, I then find it hard to begin to exercise again on the next day. It is weird! The benefits of exercise: Helps to lower levels of stress Helps to improve posture Helps people to sleep Helps you to gain stronger muscles Increases heart and lung efficiency Lowers the risk of heart disease and lung disease Helps overall circulation Helps to reduce blood pressure Helps people to lose weight Helps to reduce depression Helps to reduce cholesterol levels Helps to reduce symptoms of arthritis As you can see in the above the list, there are many reasons as to why people should start to exercise. These are only a few out of many health benefits I could mention. On a personal front, I have found that by exercising on most days, helps me to manage my stress levels. I am by nature a person who is quite anxious and even paranoid, exercising helps me to manage this negative part of my brain and helps me to see things in a much clearer way. I am also somebody who basically loves food. This exercise is a great way of keeping my weight down, a form of diet which lets me eat exactly what I want. Depression has been a regular feature of my life, however since starting my fitness regime, I do not think I have been depressed once. Even though the thought of this exercise does not exactly fill me with joy, I will continue to force myself to do it as the benefits are huge. I would strongly advise other people to also start exercising. I hope that they find it as rewarding and beneficial as I have.

         
    The history of nordictrack the famed fitness giant

     

    NordicTrack began in 1975 under the name PSI NordicTrack Inc. by Edward Pauls in Chaska, Minnesota. Pauls designed ski boots for Rosemount, Inc. based in Minnesota. Pauls had studied mechanical engineering, and when the Rosemark Firm closed in 1969 he began to focus wholly on his own inventions. He designed and patented “outrigger” skis for handicapped skiers. During a wet and nasty training session the idea for the NordicTrack ski machine was designed, according to Forbes Magazine. Pauls was an avid cross country skier, and he believed that he could duplicate the motion indoors so that others may train every month of the year. He then teamed up with national collegiate cross-country skiing champion and daughter Terri so that she may train with a device all year around and gain an edge against her competition. His design paired wooden skis with a patented fly wheel and one way clutch mechanism. After serious interest in his new product, he then invested his own money and began manufacturing the NordicTrack cross-country skier. In 1986, after careful management from Ed Pauls and a national fitness craze, the family run business had an annual revenue of $15 Million a year. At this time Pails was either going to grow larger, or sell. When Charles M. Leighton, of the CML Group, Inc. offered him $24 Million for the NordicTrack Company, Pauls sold. According to the agreement, Pauls would receive 7 million shares of CML stock, and a five year employment contract that would name Edward Pauls and his wife Chairman and Senior Vice President. When the company was bought by CML, NordicTrack was still only producing the skier, and Leighton wanted to diversify. In the early 1990’s NordicTrack introduced the NordicPower and the Executive Power Chair. In the Early 1990’s NordicTrack was booming with the introduction of retail stores and Factory Direct showrooms that offered all of the NordicTrack lines with considerable discounts. In 1993 stock began to drop, and the company began to experience a decline in sales. The Company then responded to the drop with a change in upper management personnel. The second half of 1995, CML’s stock fell 60%. The introduction of other fitness equipment had replaced the popularity. After several new products were introduced such as the Ellipse and Abworks sales still did not swing upward. In 1997 NordicTrack made an agreement with Sears to sell their Brand at all of the 850 retail locations. At this time, Sears was the largest retailer of fitness equipment in the United States. Despite the major changes, sales in 1997 were continuing to decline. In 1999 ICON Health and Fitness acquired NordicTrack and developed a premium line of home fitness equipment. NordicTrack is now owned by the same company that owns some of the most well recognized names in the fitness industry, such as Weslo, Healthrider, Reebok, Epic and Proform. NordicTrack continues to be a leader in fitness technology, and continues to introduce new products. In 2006, NordicTrack introduced the Elite 3200 TV treadmill that includes the iFIT workout programmable cards that allow the user to realize their fitness goals in a more enjoyable manor. Also introduced in 06’ the Audiostrider elliptical that provides motivational music and coaching from a certified personal trainer. In 2007, NordicTrack introduced Reflex Deck Treadmill. The Reflex deck is an arc shaped deck that reduces impact on the joints by 36%. Also introduced in 2007, the new PT3 strength system that offers audio and visual support for strength training in the users home for those that enjoy Free Motion Cablecross machines in their clubs. NordicTrack is a one of the best in the fitness industry. ICON and NordicTrack continue to introduce new technology to the fitness industry that is affordable to anyone interested in continuing health.

         
    The importance of stretching

     

    Among the methods applied in sport training, one that has been used more and more lately is stretching. The word, English in origin, is used as such in many other languages and it comes from the verb to stretch (meaning, in this sense, 'to make your arms, legs and body as straight as possible so that your muscles become long and tight'). More exactly, we talk about stretching the muscles, the joints, the tendons, the ligaments, etc. Even before the term itself and the specific methods gained individuality, stretching was used a lot, especially in sports or activities which require a very good mobility of the joints and special muscle suppleness (gymnastics, martial arts, ballet, etc.). The positions specific to hatha yoga were a source of inspiration for the different movements practiced in stretching, but these positions underwent many transformations, adaptations and simplifications. The most important effect of stretching is suppleness of muscles and joints, which enables increased effectiveness during the training. There are different opinions about the exact time when stretching should be introduced in the training program. Thus, there are authors who support the idea that stretching is indicated for both warming up and relaxation, and even for the main part of the training. On the other hand, there is the opinion that stretching must be done only in the relaxation faze, because the movements that are specific to it induce a state of relaxation that you do not want at the beginning of the training. This state comes as a result of maintaining the passive faze of the positions. Anyway, everybody agrees that stretching needs to be anticipated by general warming up, this way the practitioner will avoid tightening of the muscles. General warming up takes about 5 minutes and it contains aerobic exercises. Stretching muscles that have not been warmed up might be dangerous for the integrity of the muscle fibers, which could rupture easily. Both weight and resistance training should include stretching; the effectiveness will only increase once this type of movement is done during training. Another reason for higher effectiveness is the fact that a bigger number of motive units are involved in the movement and they are mobilized faster once the volitional order is transmitted, through the motive impulse, to the muscles. Given the fact that the range of the movements is larger, the sportsman can cover bigger distances, larger scopes, saving, at the same time, energy, which is important especially in very demanding sports (athletics, canoeing, etc.). You can have a whole training only with stretching exercises. However, this is not advisable: the muscles will quickly get used to only relax, without contracting, which can produce a certain misbalance. Another possible negative effect of exaggerated stretching movements (over the physiological limit of a joint) is laxity of the joints or even accidents like sprains, dislocations, tightening of ligaments or tendons, etc.). The main joints (knee, shoulder, elbow, etc.) are protected not only by their own mobility, but also by the elasticity of the muscles which surround them (periarticular). In conclusion, stretching must be accompanied by other forms of training so that the sportsman will have a complete and secure fitness program.

         
    The joys of walking

     

    But going on foot has other benefits too. Most people will agree that a ten to twenty minute walk in the air is a great way to clarify your thoughts and put your problems into perspective. One aspect of walking that is under-appreciated is how much it can enhance your creativity. “Studies have shown that spending as little as an hour a week in a natural area can have a positive influence on creativity” says James A. Swan, PhD, author of Nature as Teacher and Healer. New ideas, thoughts and emotions often surface during a walk. Be sure to write these down immediately after your walk, or perhaps keep a small Dictaphone on you to record such thoughts. Walking gets you away from the crowds. Studies have shown that 80% of people stay within 300 yards of their vehicle, so by going that extra distance you will quickly get into quieter, less disturbed areas. Many people enjoy listening to music while walking. Personally I do not like being divorced from my natural surroundings. I find that a better use of walking is to increase one’s sensual awareness, particularly if you are in a natural setting. Use all your senses to gain a greater appreciation of your environs. Learn to read the countryside with your eyes – the broader canvas painted by glaciers and erosion, the impact of humans and especially older traces thereof; the presence of old habitations, field walls and drains, quarries, gravel pits, decaying fence posts, second growth forest. Watch for animal tracks and signs, listen and try to identify bird song, the drumming of woodpeckers, the rustle of creatures rummaging in the undergrowth, the sighing of wind through the trees, the first flowers and buds to appear, shapes and patterns in the clouds. Feel the shape and texture of bark, flowers and leaves (but learn to identify and avoid poison ivy). Smell the aroma of freshly mown grass, the varying scent of new flowers, the rich scent of different fungi, decaying wood and leaf mould, the warm air from the south, and the cold, crisp air from the north. A walk is a great way to share valuable time with family, friends and colleagues. Rather than always going out on your own, ask someone to join you. Next time you have a meeting why not take it outdoors? You may well find that the fresh air will help you ‘think outside the box’ and inspire greater creativity. Walking and hiking is an easy way to meet some wonderful people, perhaps even your next partner, and many clubs offer hikes especially for singles, dog owners and others. For those seeking to blend a physical challenge with fun, orienteering is the ideal participation sport for young and old. Called a “thinking sport”, it involves a combination of map reading and decision-making skills. There are levels to suit all ages and skills, in addition to enjoying a great workout. Walking vacations are becoming an increasingly popular mode of exploration. Rambling through the countryside gets one closer to its heart than any other mode of travel. Close your eyes awhile and imagine the scent of wild rosemary and sage assailing your nostrils as you brush past these herbs on a trail in France, or the coolness of a mossy glade in an Irish oak wood. Birds and other wildlife flit around you, while all the while you are absorbing information imparted by your guide on the local history and culture. Hiking uphill to a castle or a town gives you a greater appreciation for what life might have been like there during the mediaeval period, or why that situation was chosen in the first place. And your reward? Arriving at a shady taverna for lunch, ordering a cool drink, then sitting and perusing the menu of fresh, locally produced foods. There are few better experiences. Such small group travel experiences particularly suit single travelers. It is a safe environment, sharing experiences with others, and having the advantages of a knowledgeable local guide. From a good guide, someone inspiring and entertaining, you will learn infinitely more than from any number of guide books, get introduced to locals, and have your personal interests attended to.

         
     
         
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