Light Beer? In Name Only!

　　A chilled beer may sound positively divine when the weather is hot and you feel the need to cool down.

　　The health and fitness conscious among us may assuage this yearning by reaching for a light beer, and it would be an erroneous assumption that a light beer is also necessarily light in calories; some light beers are no such thing!

　　The term ‘Light Beer’ can often is misleading especially since you can get the same number of calories from some of the regular draught beers as you may from the light ones. And why stop at the beer?

　　Take a look at some of the other beverages you may happily be downing with nary a thought for the calories you are ingesting. Consider all of these beverages and how they may help to pack on the pounds or stubbornly refuse to let you shed them:

　　Your daily latte or coffee drinks can be where a lot of the calories lurk

　　All alcoholic drinks have some of the highest caloric value of all edible things, some more even than pure fat

　　Cocktails are another seemingly innocent place where calories lurk, they often have sweetened juices, colas or other sugary concoctions added to them

　　That sweetened sodas are calorie laden is a no brainer

　　Even fruit juices are often sugar laden even when marketed under the ‘healthy’ banner

Laughter – Good for Fitness and Health

　　Laughter is considered to be an expression of happiness and joy; is defined as an emotional balancing mechanism and overall a very pleasant sensation. Laughter was probably the first form of communication and perhaps a precursor to the development of language.

　　So clearly laughter is fundamentally important to life when they say that laughter is the best medicine, this is true as well. We now know that laughing triggers production of endorphins (the happy hormone that exercise also produces) by activating the ventromedial prefrontal cortex in the brain.

Sigmund Freud also had the Relief Theory of Laughter where he claimed that laughter helps to release tension and can be a coping mechanism for sadness and anger.

　　A recent study by researchers at the University of Maryland Medical Center has suggested that there is a connection between laughter and healthy working of the blood vessels – by dilating them and increasing blood flow.

　　Laughter they also say, is something that gives you a bit of a workout; some even call it internal jogging.

　　In fact it is now being claimed that laughter may have some of the same benefits as aerobic exercise and that the impact that laughing can have on the heart and blood circulation can mimic such exercise.

　　While laughing doesn’t mean that you can give gym a miss or that chortling will give you a firmer butt, the way that laughter can help increase fitness is in other ways – laughter can improve blood pressure and cholesterol, lower stress, reinforce the immune system, and even, it is suggested, improve the appetite.

　　It was concluded, based on a study conducted at the Loma Linda University in California, that “the body’s response to repetitive laughter is similar to the effect of repetitive exercise.”

　　Another way in which laughter seems to help boost good health is by improving the process of healing. When diabetic patients were being treated for their condition, they were divided into two groups – one group was made to view humor for 30 minutes in addition to their medications and the other group received only the medication.

　　It was found that at the end of the year, the laughter group had improved cholesterol levels and so had levels of C reactive proteins which are an indicator of cardiovascular health.

　　The way that experts think laughter works in our favor is that it can make us hopeful and optimistic and that these upbeat feelings do perhaps translate to anticipation of better health and fitness.

There is certainly a connection between mental and physical health

　　There is certainly a connection between mental and physical health – a fit mind can be tantamount to a fit body and vice versa. But did you also know that oral health; or the health of our teeth says a lot about our overall health as well? Not just that; dental health actually impacts the rest of the body’s health.

　　The reason that we should all be aware of this mouth-body connection is that gum disease and poor dental health are actually very common. An estimated 35% of Americans are thought to have some or other form of gum disease (periodontal problems) and as much as half of the population could have gingivitis. There is the theory that if you take good care of your teeth, you are also doing a favor to your overall fitness and health.

　　Consider for instance the fact that if you tend to get a lot of dental infections, then this probably means that your immune system is weak.

　　This impairment of the immune system could be due to different reasons – side effects of certain medications or therapies, presence of disease, and so on.

　　There is another way in which other health problems impact dental health negatively – if you are on certain kinds of medication, these may result in dry mouth problems, or they may mean loss of taste.

　　Further they could also increase the chances of tooth decay and yeast infections.

　　Dental checkups are important to have regularly; not just for the sake of oral health. It is possible to detect other underlying health problems by examining the teeth. So it could well be that a routine visit to the dentist could help to bring to light health problems that were hitherto undetected.

　　If you have certain medical conditions, you may need to use specific dental health care protocols and you may have to exercise more care with your dental hygiene. There are some health problems that put the teeth at greater risk of decay and increase the likelihood of gum disease.

　　The fact that dental and overall physical health is connected is demonstrated by this as well: – if you have diabetes, your levels of blood sugar could become exacerbated by unhealthy teeth of unhealed oral problems.

　　Over the years researchers have also found that there is a connection between poor dental health and other problems. Gum disease in particular can we a warning sign of problems to come – it may indicate the presence or the likelihood of heart disease and stroke, and even kidney disease some researchers have found. Studies have also found a link to exist between premature birth and gum disease; another reason to take particularly good care of teeth during pregnancy.

Body Building Equipment For Maximizing Results

　　Body building equipment is specially designed and crafted for the people who have body building goals.

　　You can maximize the results of obtaining good body with necessary equipments of body building.

　　The best body building equipment will help to develop healthy muscular muscles in your body.

　　Here are some of the body building equipments which help you to reach your body building goals:

　　Plate load leverage 40 degrees shoulder press

　　Plate load leverage 40 degrees incline press Buy Insanity Workout DVD

　　7 station unit

　　Sel. leg press

　　Dead lift machine

　　Power runner

　　The main functions of these body building equipments are explained as follows:

　　Plate load leverage 40 degrees shoulder press:

　　This equipment consists of independent arms and two position handles which are adjacent to seat height.

　　Ball bearing mechanism should be used on it and you will be inclined at 40 degrees angle for back support and isolation.

　　You have to press overhead as if in a 90 degrees conventional shoulder press.

　　Rubber band technology is used in this in order to obtain progressive resistance.

　　You can use this body building equipment with plates or without plates.

　　Plate load leverage 40 degrees incline press:

　　The main features of this equipment are: independent arms, adjacent arm mechanism, 40 degrees angle, adjacent seat mechanism and attachments for rubber bands to use with plates or without plates.

　　You can get progressive smooth increase in resistance through the bands.

　　You can achieve higher intensity of workout with this equipment.

　　7 station unit:

　　It consists of cable crossover with 100lb and your resistance will be increased at sides.

　　The main features of this equipment include 2 seated lat with 250 lb stacks, ball bearing pulleys on crossover, 2 long pulley rows with 300lb and adjacent knee pads on seated lat.

　　The working space required for this equipment is approximately 20′x15′x8′ tall.

　　Sel. Leg press:

　　This body building equipment consists of adjacent carriage depth for easy entry and exit.

　　The main features of this product include 500lb steel stack, large rubber coated foot plate and 1-5/8 chrome guides.

　　The muscles which are present in your leg will be strengthened with this exercise.

　　Dead lift machine:

　　The main features of this body building equipment include rubber coated platform, rubber handgrips, plastic covered 1 5/8 solid weight pegs, 1 ½"ball bearing rotation, heavy duty construction, adjacent height mechanism and heavy duty rubber stops.

　　This equipment is designed for dead lifts, shrugs, rows and hack lifts.

　　This equipment is also available in non adjacent height.

　　Power runner:

　　This body building equipment is used for speed or power conditioning.

　　It performs single leg, reverse leg presses.

　　In this power runner equipment, you will be lifting weights with lower body in running position.

　　These are the most excellent body building equipments which aid in muscle development.

5 Exercise Machines To Add To Your Home Gym

　　We all know that we need to work out to look and feel better.

　　Here are 5 of the best exercise machines to add to your personal home gym for the best results in very little time. Most of these take up minimal space.

　　The total gym

　　To most people this is not really one of the fanciest of exercise machines; but there is more to this particular machine than meets the eye.

　　This little machine is one that allows you to do both your strength training and your toning exercises along with the aerobic and cardiovascular routines that will help you tone up those flabby areas and keep your heart pumping strongly insanity workout dvd 13 as long as possible. When you do not have that much time, this is a great machine to work with.

　　Bow-flex free weights

　　Although everyone knows about the Bow-flex line of exercise machines you may not be aware that Bow-flex makes a line of free weights that easily adjust from 2.5 to 50 pounds.

　　You can customize the amount of weight that you are working with on each dumbbellindividually so that you are actually lifting different weights in each hand. You can set one weight to be 30 pounds while you set the other to 40 pounds. Using these every day for 20 minutes is a great way to work out.

　　Ab rocker

　　If you want a good abdominal workout, you might want to add one of these exercise machines to those that you use once a week for an hour or every day for 20 minutes to tone up your abdominal muscles a little at a time.

　　This is a great way to tone and strengthen your mid-section and your core muscles when you really cannot do the traditional crunches and/or sit-ups; as it keeps you up off the floor.

　　All-in-one home gym

　　This item is one of the most common types of exercise machines made for your home gym. There are quite a few reasons that you want to add this one to your home gym. These are much less expensive than similar ones in the professional gyms; thus more accessible to everyone.

　　Rowing Machine

　　This is one of the best exercise machines that you can add to your own exercise equipment. A rowing machine gives you a great cardiovascular workout and toning that will work wonders for you. It is a worthwhile addition to your home gym.

Jogging Stroller: The Perfect Choice If You Are An Active Parent

　　Having a baby doesn't need to interfere with your exercise program; simply strap the little one into a jogging stroller and go for your run or power walk.

　　These three wheeled strollers have unleashed an army of fitness moms in parks and reserves around the country.

　　With the jogging stroller, the baby gets a healthy airing and the mom or dad still has their fitness workout.

　　There are now lots of different makes and models in the jogging stroller range, available at baby and department stores insanity workout online.

　　How do you choose the best model for you and your baby? [baby stroller]There are many things to consider, but the price is a good place to start. Decide how much you want to pay and need to pay.

　　Do you really need a top-of-the-range $500 jogging stroller if you are only going to be walking your baby on hard surfaces? Don't be tempted to buy what you don't need; base your decision on your budget and needs, not on fashion trends or status.

　　Wheel size is an important consideration with a jogging stroller. The larger wheels (20 inch) have been designed for off-road use and rough surfaces.

　　However, they also glide smoothly and easily over a variety of surfaces. Medium wheels of 16 inches are the most popular, because you get the smooth ride of larger wheels with the maneuverability of smaller ones.

　　The small wheeled jogging stroller has 12 inch wheels, or smaller, and is only suitable for around town, but they are super-easy to maneuver and turn.

　　Jogging stroller wheels have another variation - swivel or fixed. A swivel front wheel makes turning a breeze and has its greatest advantage in malls, streets and places where shape turns are needed.

　　However, a swivel wheel might not be the best option if you are an off-road jogger, particularly if you run on soft surfaces like sand or snow. For you, a fixed front wheel will track true and not wobble about on rough terrain. To have the best of both options, look for a swivel wheel that has a locking mechanism.

　　Just like 4wheel-drive vehicles, there are some jogging strollers that come with shock absorbers and suspension.

　　While you won't need them if you are a strictly hard-surface walker or jogger, if you are regularly on rough terrain, you might want to consider this option.

　　When you are shopping for your jogging stroller, you will also have a choice of colors and a range of optional accessories. As far as color is concerned, choose a light, bright color that is easily seen by oncoming traffic.

　　Lighter colors will be cooler in summer but will naturally show the dirt more easily. When it comes to what accessories you will need, consider a canopy to keep the sun off baby and avoid sunburn and heat discomfort.

　　Other accessories will mainly depend on your local weather conditions, to make sure your baby stays comfortable and safe. For you to enjoy your run or walk, your baby needs to be happy and content. Keep this point in mind when you are considering all these variations in jogging strollers.

5 Things That The Infomercials Don’t Tell You

　　The many, long winded infomercials that we are shown on TV that advertise exercise equipment promise you the earth: rock hard abs, instant six packs, buns of steel, big arms, thin thighs, you name it!

　　Also they tell you that you can have all this insanity workout dvd beachbody with a minimum of effort. What they don't tell you however is:

　　Spot Reduction is Impossible: If an infomercial tells you that X, Y or Z machine will help you 'lose weight from your waist' or that it will 'isolate your ab muscles' or 'make the fat melt away from your thighs' you know not to trust them.

　　Yes you can tone the muscles of a particular area, but you cannot lose weight from just one part of the body. Nothing except targeted liposuction will achieve this.

　　Those are professional models: The people you see in the infomercial are professionals whose job is to look that good. They spend a lot of time and effort in order to look the way they do; blessed in no small part, perhaps by excellent genes.

　　And in today's dag and age when everything can be altered digitally and cosmetically, who knows how real those abs, buns, pecs, calves and all the other beautiful body parts are?

　　No Pain no Gain: All of the infomercials that tell you that X, Y or Z 'sauna' belt or similar item will help 'melt away the inches' without any effort, are quite simply leading you up the garden path.

　　

　　If they tell you that the item they are plugging is going to make you lose the weight without effort as you go about your daily chores, don't bother believing them, because weight loss and fitness really is a case of no pain no gain!

　　Read the fine print: This is something else that the infomercials do not tell you to do: read the fine print that comes along with the ad usually right at the end.

　　In small, almost invisible letters, you will be told that something like "results vary" or "results shown may be atypical" or "proper exercise and diet control advised for best results" or similar. You don't see this usually, but this is put there to prevent the manufacturers getting sued!

　　You can manage perfectly well without their expensive product: If it's expensive dumbbells they are selling, a couple of large water bottles do just as well.

Fve Great Choices for Setting up a Home Gym

　　For those keep fit conscious people having to tighten their belts in recent times, an expensive gym membership may have been one of the first casualties when it came to cutbacks. A more cost effective option is putting together a home gym - while the initial outlay is undoubtedly big, the long term cost benefits are huge.

　　With that in mind, here follow five ideal pieces of equipment for starting off your own home gym. Any one of the following options would be an ideal starting point, while a combination of several would be fantastic.

　　Exercise bike

　　

Perfect for those who want to ease themselves in to keep fit with a familiar piece of equipment, exercise bikes are easy to operate but offer a great workout. They're just the thing for general cardiovascular session while also building up leg strength.

　　They also tend to be fairly small compared to some other pieces of keep fit equipment, so they're ideal for anyone with limited space for their home gym.

　　Rowing machine

　　A rowing machine is another relatively simple piece of equipment to get to grips with that also offers many keep fit benefits - making it ideal for beginners and veterans alike. They offer a great fat burning and body building workout without causing high levels of impact on your hips, knees or ankles.

　　There are several types of rowing machine available; go for one with high tension levels if you're looking to build strength.

　　Treadmill

　　If you have the space for it, then a treadmill is a wonderful addition to any home gym setup. You'll need a similar amount of space as you would for a single bed, so take that into account before going out and buying one.

　　One of the big benefits to treadmills is that they can offer a simple jogging/running session for those who just want a general weight loss programme - but also offer more complex workouts for those who plan to up their stamina levels or achieve a more rounded workout.

　　Cross trainer

　　If you'd like to get the kind of benefits associated with treadmills but without putting your joints through as much punishment as such a high-impact workout entails, then a cross trainer is ideal for you.

　　These machines offer a superb general fitness workout, helping to tone the user's upper body and legs along the way - making them ideal for anyone looking to lose weight and improve their aerobic fitness.

　　Multi-gym

　　If you're looking for a well-rounded workout then you'll need to do more than just aerobic exercise. There are a number of options available to you, but a multi-gym offers an ideal way to integrate a number of different weight-based exercises into your routine. As with the treadmill, though, space is a major consideration when it comes to buying a multi-gym - you'll need the amount of space you would usually set aside for a double bed, so double check your dimensions before splashing out.

　　Regular exercise can go a long way to keeping fit and healthy, but there's always the potential for unforeseen health issues cropping up at short notice. With that in mind, it's best to keep yourself covered with affordable healthcare. One great option is joining a mutual healthcare society for access to top notch health care services for a low cost.

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Get Started with These Tai Chi Moves

　　Given below are some of the popular Tai Chi moves:

　　1. The Horse Stance

　　This is the basic stance in Tai Chi. During this posture, you should look like you were sitting on the saddle of a horse.

　　To get into the stance, stand with your feet parallel to each other and at shoulder width apart.

　　Bend your knees slightly and try to lengthen your spine by imagining a string holding your head up erect.

　　Lift your arms out in front of you with your palms facing in, as if you were hugging a large tree.

　　When standing in this position, concentrate on inhaling and exhaling deeply.

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　　2. Repulse Monkey

　　Stand with your feet shoulder width apart and turn your shoulders and head over your left hip. With both hands at your side, step back with your left foot behind your right leg.

　　In this position, raise your hands level with your shoulders, and face both palms up.

　　Unwind your legs and stand normal. As you unwind, allow left hand to rotate back in unison with your left shoulder. Repeat the same movement with the opposite side of your body.

　　3. Cloud Hands

　　Stand with your feet shoulder width apart and face straight ahead. Place both arms to the left side of your body with palms facing up and your right arm on top of the left. In this position, move your arms up as if you were opening a window.

　　When you are moving your arms, your body will be twisted to the left at the hips. Repeat this same movement on the right side of your body.

　　4. Awaking Chi

　　Stand with your feet shoulder width apart. With your hands at your hips and palms facing up, inhale deeply as you bring your palms up to your chest. Exhale as you turn your palms down and lower them back to your hips.

　　Overview

　　This is just a sample of the many Tai Chi moves that are available to participants. During all the Tai Chi exercises, remember to concentrate on your breathing. A qualified Tai Chi instructor will assist greatly in the understanding and execution of these movements. Through dedication and training, you will become the master of your own "qi," or at least feel better in the process.

Tai Chi Moves for Beginners

　The ancient art of Tai Chi moves is translated in Chinese as "Supreme Ultimate Fist." This Chinese martial art originated many centuries ago, but is still popular today. Tai chi is deeply rooted in Chinese meditation, and it combines mental focus with controlled movements that are designed to challenge the body.

　　Tai chi, pronounced "tie chee," aims at increasing of what the Chinese call "Qi" (pronounced "chi"). To the Chinese, qi energy is responsible for calming the mind, increasing longevity, and sustaining good health.　　

　　The calculated movements of Tai Chi are slow, repetitive, and designed to synchronize the body and mind together.

　　Where to Find Tai Chi Instruction

　　Since its early inception, Tai Chi has been widely taught and practiced by many people. There areseveral forms of Tai Chi and numerous schools that concentrate on a variety of methods. However, most classes will teach the movements that are based on 13 foundational Tai Chi postures.

　　When you're looking for a Tai Chi class, you may want to consider what your goals are. There are some schools that will emphasize self defense and competition, while some will concentrate on the health and meditation benefits of Tai Chi.

　　You may also want to consider a class that has a low teacher to student ratio. A dedicated teacher will help you stay on track and will be able to spend more time with you.

　　Benefits of Tai Chi

　　Here are some of the benefits of Tai Chi:

　　1. Health Benefits

　　Tai chi has become popular in community centers, gyms, and health clubs across America. This low impact type of training provides practitioners with a sense of peace, better digestive health, increased flexibility, improved strength, increased coordination, and lower blood pressure.

　　2. Better Sleep

　　According to the Mayo Clinic, the Fitness blog combination of Tai Chi movements and mental concentration can start to provide benefits almost immediately. Tai chi participants have reported better sleep within the first couple of days.

　　3. Reduce Stress

　　One of the most significant benefits that frequent practice of Tai Chi can bring is stress reduction. Stress has been known to cause a wide array of medical problems for people.

　　Dr. Warren D. Conner, founder of the T'ai Chi Ch'uan Study Center of the Washington D.C., Metro Area explained that the basic principles of Tai Chi emphasize learning to relax and deep breathing. According to Dr. Conner, these 2 reasons alone make Tai Chi worth doing.

　　4. Burns Calories Safely

　　The low impact nature of Tai Chi allows many people with joint problems and other injuries a safer way to burn calories. According to a study completed by Harvard University, a 185 pound person burns 178 calories in just 30 minutes of Tai Chi participation.

　　5. Helps Chronic Conditions

　　A frequent Tai Chi routine can also help reduce the severity of many chronic conditions. Tai chi has been shown to help people with the following ailments: high blood pressure, diabetes, fibromyalgia, osteoarthritis, and heart problems.

Sugar Bad for Me? Why?

　　We are constantly being urged by fitness experts, nutritionists and doctors to avoid sugar, because it is really so bad for us and our health. So why is sugar, commonly found in every kitchen, added to countless food items and drinks and used by most of us quite freely, so very bad?

　　

Firstly it is important to understand that the regular granulated sugar that we use is derived from the same basic source - sugar cane however this undergoes a lot of processing and refining, with the result that all that is left is sweetness and little else in terms of nutrition.

　　And even this is not bad so long as it is had in small quantities.

　　This is not true for most of us however who not only add sugar to our first cup of tea or coffee in the morning but we proceed to( do you like me Work Out Blog. )consume it via many other ways - sodas, desserts, myriad other packaged foods from breads to salad dressings and the list simply goes on.

　　Sugar is added to make food tastier and more palatable, and it is literally everywhere!

　　Web MD speaks of all the many reasons why sugar is so bad for us:

　　1.That sweet craving that so many of us have and satisfy by having sweet things is one indication that we may actually develop a dependence on sugar - we know it is bad for us, but we still eat if in many different forms.

　　2.Eating too much sugar is bad for our cholesterol levels - studies have indicated that those who have high consumption of sugar also have higher triglyceride levels and lower levels of HDL or good cholesterol.

　　3.There is also the fact that sugar is inevitably linked to diabetes. Though sugar doesn't directly cause the disease, it contributes to a person's overall obesity, which in turn raises diabetes risk.

　　4.Then there is the impact that sugar can have on children's health. Even newborn babies show a preference for sweet things over bitter things; so it is no wonder that children are attracted to sweets.

　　This added to the fact that modern lifestyles have made kids sedentary and given them access to a lot more sugar than is good for them, increases their chances of obesity and again this is the main problem.

　　One of the ways that people can lower consumption of sugars is by using artificial sweeteners to reduce the total number of calories consumed. However this too can backfire, since people may cut out one source of sugar only to overcompensate with another, so that the total number of calories consumed still may be about the same!

Exercise for Arthritis

　　Research has revealed that over 37 million people in America suffer from the debilitating effects of arthritis. This disease is defined as painful inflammation of one or more joints of the body.

　　The wear and tear of arthritis can be frustrating for people who want to live an active lifestyle, or want to try to stay in shape. The two most common forms of arthritis are rheumatoid arthritis and osteoarthritis.

　　

Most of the time, the likelihood of contracting these two forms of arthritis increases with age; however, arthritis can affect people of all ages. Sometimes, even children suffer from arthritis.

　　Rheumatoid Arthritis

　　Rheumatoid arthritis is a chronic condition that occurs when the body's immune system accidentally attacks the cells that are located inside your joints. This often results in joint stiffness, pain, inflammation and decreased mobility.

　　Osteoarthritis

　　Osteoarthritis is often caused over time from the wear and tear of the body's joints. This type of arthritis is degenerative and usually results in joint pain, swelling and decreased mobility.

　　Tips for Arthritis Sufferers

　　If you or someone you know has been diagnosed with arthritis, there are steps you can take to help ease some of the pain that is associated with this painful condition:

　　Exercise for Arthritis

　　A regular exercise routine is important for arthritis patients, according to the Centers for Disease Control and Exercise. Exercise will help to increase muscle strength, which can take some of the pressure off the joints. An aerobic program combined with a strength training routine will help widen the following benefits:

　　Increase and maintain bone strength

　　Strengthen muscles around the joints

　　Help control access weight

　　Help provide a restful sleep

　　Help improve overall sense of well-being

　　Help to lubricate the joints

　　Types of Recommended Arthritis Exercises

　　The following exercises are generally advised for people who suffer from arthritis. Consult with your doctor before beginning any exercise program.

　　Aerobic Exercise

　　The American College of Sports Medicine recommends cardio routines that place the least amount of stress on the joints as possible. Examples of low impact cardio exercise are:

　　Water Exercise

　　Cycling

　　Walking

　　Water Activities

　　Water-based activities such as swimming and water aerobics can get your heart rate pumping while providing less stress on your joints than many exercises. Exercise in the water has an anti-gravity effect on your joints because the water supports the weight of your body.

　　If swimming laps is too painful for your arthritis, you can use a flotation belt and perform deep water running movements. It doesn't matter what activity you do in the pool, as long as you keep your heart rate up for 20 to 30 minutes. Have fun and design a program that's challenging, but keeps you coming back for more.

　　Cycling

　　Many people who suffer from arthritis find it beneficial to perform their cardio exercise on a stationary recumbent bike. This will allow you to improve your endurance, while having the desired effect of providing a low impact workout for your joints.

　　Modern recumbent bikes allow users to exercise in a variety of simulated environments such as: hills, interval training and other challenging preset cardio routines.

　　Walking

　　Walking can be done just about anywhere and is an effective low impact workout for arthritis patients. Research has also indicated that walking helps to maintain bone mass in participants. Remember to wear comfortable shoes and start a walking program gradually. You can increase your distance if the activity doesn't cause pain and as your fitness level increases.

　　Resistance Training

　　Strength training should be another component of your exercise routine. An effective resistance workout will help build the muscles that support your joints. Strength training will also help to maintain crucial bone mass. Try to perform at least two strength training workouts twice a week.

　　Considerations

　　While an exercise routine may help you alleviate some of your arthritis symptoms, make sure that you don't overdo it, and choose a program that works best for your specific condition. When exercising, try to adjust your position frequently and take breaks as needed.

　　Adequate rest is another important factor in an effective exercise program. Always rest at least 24 hours between strength training workouts and try to cross-train during your cardio routines.

　　For example, if you walk on Monday, you can swim on Tuesday and ride the bike on Wednesday. This will allow your muscles and joints sufficient time to rest between workouts.

　　Avoid impact exercises such as running, contact sports and exercises that cause repetitive movements such as high-impact aerobics or tennis.

Basics Of Yoga ‘Sun Salutation’ (Surya Namaskar)

　　

　　Fitness Blog

　　Basics Of Yoga is a flowing series of twelve poses which is called 'Sun Salutation' (Surya Namaskar). This series of twelve poses will help with your flexibility and will strengthen the muscles and the spinal column.

　　Yoga is one good way of relaxing and also working out the body and keep it supple. Some important points you keep in mind to start Yoga are:

　　Establish your body limits and practice Yoga to these limits.

　　It is advisable to start Yoga with a teacher by joining a class.

　　Always consult a health professional before starting a new exercise.

　　You want to start by controlling your breathing very slowly and deeply as you go through the poses. You also want to concentrate and focus on the movements and coordinate your breathing to the movements of the poses. To start, the twelve poses may not flow as one movement. The aim of the 'Sun Salutation' (Surya Namaskar) is to go through the twelve poses as one graceful movement.

　　Here are the twelve poses you complete the 'Sun Salutation' (Surya Namaskar) from start to finish.

　　Step 1. Stand on your Yoga mat and start with the Yoga Mountain Pose. This is standing up straight with your palms together in prayer position. Exhale.

　　Step 2. As you Inhale, raise your arms straight overhead and arch your back slightly.

　　Step 3. Exhale and then bend down forwards keeping your legs straight and touch your feet with your hands.

　　Step 4. As you Inhale , step the right leg back, arch your back and lift your chin.

　　Step 5. Exhaling, step the left leg in line with the right leg and create an 'A' shape with your body by keeping your legs and back straight.

　　Step 6. Retaining the breath, lower your knees, your chest and then your forehead, keeping your hips up and toes curled under.

　　Step 7. Inhaling, stretch forward and bend back. Keep your arms straight.

　　Step 8. Exhaling, curl your toes under, press down into your heels, and lift your hips creating an 'A' shape like step 5.

　　Step 9. As you inhale, bring your right leg forward, with the top of the foot stretched out flat on the floor, and lift your chin.

　　Step 10. Exhale and then bend down forwards keeping your legs straight and touch your feet with your hands. (repeat step 3)

　　Step 11. As you Inhale, raise your arms straight overhead and arch your back slightly. (repeat step 2)

　　Step 12. Exhaling, come back to standing still with your legs straight and together with your arms either straight down the side of your body or place in prayer position.

　　

The 1990’s saw a surge of popularity for the aerobic exercise routine of Tae Bo

　　The 1990's saw a surge of popularity for the aerobic exercise routine of Tae Bo, a form of Cardio boxing (the 'tae' comes from taekwondo and the 'bo' comes from boxing) developed by taekwondo practitioner Billy Blanks. Over a hundred million workout programs of Tae Bo have sold since it was first introduced.

　　

　　Recent reports suggest that the cardio workout with the martial arts kick is back - Tae Bo is back in a new avatar. Earlier forms of the fitness routine drew upon diverse disciplines such as dance, ballet, yoga, boxing, karate and taekwondo, and the new workout from Blanks called PT 24/7 has all this and more.

　　PT (short for Physical Training) 24/7 also uses cardio bands for resistance that are attached to the shoes and boxing gloves so that you have the benefit of resistance along with a cardio workout to save time. The new workout time is shortened to half an hour, and the resistance bands move along with the exerciser.

　　Resistance bands are something that you can run, walk, cycle with and can also be useful for power walking making a daily stroll more challenging for older people. This is a fun way to get more out of regular cardio activities.

How Fit ARE you REALLY?

　　Whether you are starting out on a new fitness program or you want to check how well an existing program is working for you, checking your fitness levels can be a good idea, and here is how you can go about it.

　　Check your flexibility

　　

Flexibility is an important determinant of fitness - try and touch your toes by leaning forward (unless you have a medical condition that makes this unsuitable for you), set your feet apart and try and touch the right foot with your left hand and so on.

　　Then mark your progress as both your fitness and flexibility improve.muchstrong

　　Measure your aerobic fitness

　　You can measure this with some simple brisk walking and measuring your pulse rate. Check your pulse rate before and then after a one mile walk - out of doors or indoors, it doesn't matter where.

　　This will give you an idea of how much your pulse rate speeds up after some brisk activity and if you continue to do this as your fitness increases, you should see a change in this, particularly the speed at which you complete that one mile circuit.

　　Keep track of your waist circumference as well as BMI

　　Some say that you have to step on the scales and calculate BMI to gauge fitness while others will say that only the waist hip ratio; or your physical measurements are indicative of your fitness. The fact is that a combination of both should give you an accurate idea of where your fitness is at.

　　The Pushup

　　This is a simple but foolproof way to check how strong and muscular you are. If at first you cannot perform the regular pushup, perform the pushup off your knees and then try and work it up to a regular pushup.

　　Then see how many you can perform - as your fitness increases, so will your ability to do pushups.

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What is the Runner’s High?

　　Many of us probably know about the endorphins that are released when we exercise, the great feeling that some of us get from running, walking, swimming and so on. These endorphins are often described as the body's happy hormone, which makes exercise a sort of reward in itself; making a person feel euphoria or an elevation of mood afterwards.

　　Research has shown that it is possible to get addicted to this feeling of elation or euphoria. So where there is this elation as a result of exercise, a person may actually feel despair or a sense of loss when for some reason he or she is unable to get their exercise 'fix'. This is what some experts refer to asRunner's High.

　　

The problem with runners' high is that it could mask feelings of pain that a person feels as a result of exercising too much.

　　The muscle fatigue, pain and other warning signs of stressing the body beyond a point may not be perceived by a person due to the release of these endorphin hormones and this could result in injury or bodily harm.

　　Scientists at the Tufts University conducted an experiment in rats that demonstrated this pain relieving or numbing ability of exercise.

　　Rats on an intense running regimen were seen to release certain chemicals that seemed to have the same impact on the brain as certain opiates - so literally they were intoxicated by these chemicals.

　　The link between elation and exercise is seen to be so strong that exercise is often suggested as a suitable option for recovering addicts of heroine or morphine; as a kind of 'substitute drug'. Also proving this link is the fact that withdrawal of the reward generating stimulus; in this case being unable to exercise, can cause a person to feel bereft and also experience sadness or despair much like a drug addict.

　　The fact that drug abuse, eating disorders and such conditions are often seen to occur together in the same individual also lends credence to the Runner's High hypothesis.

　　Another reason postulated for a runners' high is that a person may feel great after a strenuous workoutnot just due to the hormone release, but also because of the elation and sense of triumph that can come from completing a set goal or challenge.

　　So runners' high is a condition that many clinicians recognize and which can have several pitfalls if allowed to spiral out of control.

Simple tips to survive easily from the fat food

　　Simple tips to survive easily from the fat food when you are dining out:

　　Before ordering the food, checkout the total menu once and try to pay attention on the preparation methods, rather than look.

　　Mostly select the foods which are added with the words roasted, fresh, poached, grilled and steamed. The foods which are made by using the above methods don’t have much fat and they are good for your health.

　　Instead of creamy soups, go for the broth-based soups and in pasta dishes choose tomato sauces over cream.

　　Don’t go for the bread items because a single slice packs 70 calories and more. Also avoid the snack items which are prepared with the bread.

　　Order sauces, dressing and gravy as the side dishes and use them sparingly. Ask for the low fat and non fat items available in the restaurant.

　　Choose the appetizer over an entrée. By this, you can save your money and calories.

　　Stay away from fried, fatty and bread items. Don’t compromise on any aspect, a little bit of compromise make you to gain lot of calories which makes you to feel inconvenient after eating.

　　The restaurant portions will be 2 to 3 times larger than the normal serving size. Don’t make yourself fully stuffed until the entire food which has been served is completed. Instead of that, plan to take the half of the food to your home. This can help to consume that remaining food as another meal.

　　Before going to dine out, visualize your goals and stick to them firmly.

Joey’s Favorite Weight Loss Program

With the large number of weight loss experts and authorities advocating for fitness and health nowadays, the question of which weight loss program is truly the best remain unanswered up until now. Aside from the overwhelming number of options offered for the achievement of weight loss, the difficulty of fully determining which weight loss program dominates the rest lies in the variety and diversity of features and benefits that these particular diet plans present.


Weighing the advantages and advantages as well as considering its ease of implementation though, I conclude that the low-fat dietary regimen is Joey’s favorite weight loss program.
In certain levels, fat is essential for the optimum functioning of the body. Some of its several functions include the promotion of dermal health, maintenance of body heat, and the production of hormones. However, excessive amounts of such dietary component can lead to weight gain and eventually obesity which is then linked to a number of morbid conditions including cardiovascular diseases and cancer.

With the proliferation of fast food establishments, our usual modern diet is definitely far from being low fat. In fact, the National Health and Examination Survey indicated that about one-third (33.8%) of American adults are obese. Moreover, an estimated 17% (which accounts to 12.5 million) of children and adolescents are considered obese as well. These alarming figures only call for efforts to implement significant modifications both in our food intake practices as well as in our lifestyle, in general.
To substantially minimize your fat intake, you don’t need to totally give fat up. Actually, you can still eat a wide variety of food groups including a minimal recommended amount of fat. Aside from cutting down on your fat intake though, it is important as well to determine which types of fat you are eating. Doing so will help you avoid trans and saturated fats that contribute to the development of certain diseases of the heart.


In addition to the fatty tissues found in meat, high-fat foods that you need to minimize include pastries, pies, potato chips, and French fries. Deep fried foods shall also be avoided and labels of processed foods shall be read as well. On the other hand, fat from avocadoes, nuts, seeds and olives are rich in healthy fats which can take in the form of monounsaturated or polyunsaturated fat, or as omega-3. Moreover, choosing the low-fat and fat-free counterparts of food products such as milk, yogurt and cheese can also help in achieving a healthy weight.


It is certainly true that different people have unique needs. Thus, it can be concluded with this fact that different individuals have varying preferences of which weight loss programs are effective and convenient for their body type and lifestyle, among others. This implies further that Joey’s favorite weight loss program may not be as practical and effective for me as it is for you and others.

10 Food Processor Recipes You’ll Love

You can make your own peanut butter or any other nut butter that you like in your processor. Cashews make wonderful nut butter too.
Speaking of peanut butter, peanut butter cookies are the easiest recipe in the world: 1 cup sugar, 1 egg, 1 cup peanut butter, and a teaspoon of vanilla if desired. Toss them into your processor; give it a whirl for a few seconds until well mixed. Scoop out a tablespoon of dough and scrap it on the side of the bowl to even the spoon, drop onto a cookie sheet and smash it down with a fork to make the cross hatch design. Bake at 350 degrees for 7 to 9 minutes and you have fabulous, gluten free peanut butter cookies.
Make steak sandwiches by chilling, but not freezing, leftover steak in the freezer until firm but not frozen. Slice with your processor and then add to a skillet in which you have been sauteing bell peppers and onions. Put it all on a sandwich bun, top with jack cheese, and enjoy. I know, who has leftover steak? Plan for this and throw an extra steak or two on the grill next time.
Specialty butters are definitely a favorite of mine. In fact, I get ideas from many restaurants, constantly seeking new flavors to spread across bread. Armed with my food processor, making specialty butter has never been so easy. My favorite is basil-garlic butter. By processing a stick of butter with a couple cloves of garlic, I can then add some crushed basil leaves and let it sit in the fridge for a week or so in an air-tight container. Then, it’s French bread and wine for dinner. Sometimes I even use it on grilled cheese with mozzarella, sliced tomatoes, and bacon. So delicious!
For fresh lemon sherbet, mix equal amounts sugar, milk, and half-and-half with freshly grated lemon rind and some lemon juice. Then pour into a pan and freeze it, covering it for at least two hours. After frozen, use your food processor to blend it until smooth. Four hours in the freezer later, you have a wonderful dessert to go with anything you can cook up!
Another great idea is to take blackberries and sugar, blending them with your food processor until they’re smooth. Then, pour the mixture through a strainer into a pan and stir in some buttermilk. When frozen, break into chucks and beat with an electric mixer until smooth again, and then pour it back into a pan and cover it until firm. This is a great way to make a cold, berry concoction that the whole family will love, especially on hot summer days. And you can substitute blueberries or raspberries as well!
I am a huge fan of chocolate, and my food processor allows me to take melted chocolate chips, some tofu, salt, 3 egg whites, half a cup of sugar, and a quarter cup of water and turn it into a light, chocolaty masterpiece. My chocolate mousse is a favorite amongst all of my friends, and can be topped with either grated chocolate, whipped topping, or both!
My 14 cup processor will hold an 18.5 ounce cake mix. I can have the cake ready to bake in less time than it takes me to haul my big mixer out and find the correct beater.
I always use my processor to make pie dough. I even chill the bowl and blade in the freezer to help keep my dough chilled and flaky.
One of my favorite uses for a food processor is making soup when I’ve had a hard day. Some chopped onion, garlic, milk, a bit of flour, chicken broth, broccoli, cheese, and pepper can be easily put together to make an excellent meal. After sauteing the onions and garlic, add all ingredients except milk and flour and cheese, cooking over medium heat for 10 minutes. Afterward, combine with milk and flour and cook an additional 5 minutes, then let cool while adding cheese until it melts. Place in a food processor, and you have smooth, creamy broccoli-cheese soup that can relieve any stress-filled day.
Don’t those recipes sound wonderful? Well, they are, and the food processor makes everything so much easier. If you don’t have one, you need to go get one right away. In fact, soon you’ll have your own list of top 10 recipes to share with all of your friends.

Barbell Bent Over Row

STEP 1. With your feet shoulder-width apart and your knees bent roughly 15 to 30 degrees, keep your torso straight with a slight arch in your back as you lean forward at the hips. Your torso should be, at this point, roughly parallel to the floor. Grab the barbell off the floor using a false overhand grip (thumbs should be in line with the rest of your fingers) that's slightly wider than shoulder width. Let this bar hang at arm's length in front of you.

STEP 2. Slowly retract your shoulder blades as to have the bar pull up to the lower part of your sternum. Try not to use your arm muscles, and focus on getting the most activity out of your middle-back muscles.

STEP 3. Pause at the top where your chest should be sticking out toward the bar. Then, slowly return to the starting position while keeping your torso in the same position throughout the movement. Remember that your bent knees should provide all of the suspension your torso requires to be steady.

Chris Evans is a celebrity fitness role model!

Chris Evans is an actor best known for his role in Fantastic Four and Not Another Teen Movie. Soon he'll be known as Captain America: The First Avenger. Through his movie career, Chris has maintained a lean, defined look. He has done this despite a challenging work schedule and a limited focus on dieting. I will continue to update this lens as more information about Chris Evans Captain America workout becomes available.

Situp workout

STEP 1. With your feet anchored under a sturdy object, lie with your knees bent. Then, fold your arms across your chest or just hold your hands behind your ears.

STEP 2. Use your abs to flex your spine and slowly lift your upper body. Finally, roll back down, slowly and with control. Repeat as desired.