Posts Tagged ‘exercise’

What is EECP? Enhanced External Counter Pulsation EECP

What is EECP?

Enhanced External Counter Pulsation EECP

For people with angina or heart failure, even simple activities — such as going to the mailbox or walking the dog — can be challenging.

If you are one of these people, take heart. There is a non-invasive treatment called EECP® Therapy that clinical experience has shown to be safe and to have benefit for the treatment of angina and heart failure. Approximately 80% of patients who complete the 35-hour course of EECP® Therapy experience significant symptom relief that may last up to three years.

EECP® Therapy is an outpatient treatment for angina and heart failure. Treatments are usually given for an hour each day, five days a week, for a total of 35 hours. During the treatment, you lie on a comfortable treatment table with large blood pressure-like cuffs wrapped around your legs and buttocks. These cuffs inflate and deflate at specific times between your heartbeats. A continuous electro cardiogram (ECG) is used to set the timing so the cuffs inflate while the heart is at rest, when it normally gets its supply of blood and oxygen. The cuffs deflate at the end of that rest period, just before the next heart beat. The special sensor applied to your finger checks the oxygen level in your blood and monitors the pressure waves created by the cuff inflations and deflations.

Jogging Secrets Revealed

Jogging Secrets Revealed

by: Junji Takano

Jogging may be considered as a sports-oriented exercise for healthy people only. Today, I am going to tell you that jogging rejuvenates your brain and I recommend a very simple, easy, and fun jogging tips applicable to small schoolchildren to very old senior citizens as a health-building exercise.

Jogging is just like a miracle magic—drink well, eat well, chat and talk well, and run well. Jogging is generally considered to build leg muscles and burns excess fats. My answer is “Yes” for sports-oriented people, and “No” to common people.

Here is a type of jogging that I’ve learned from some traditional healers. It was tested scientifically by renowned doctors that can benefit people of all ages. An easy jogging is an important factor for common people to enjoy and continue doing it. This traditional form of jogging can reduce blood sugar, blood pressure, urine acidity, increase brain functions, and many other benefits that you can achieve.

 

What form of jogging is this? It is as simple as not using your “thigh muscles” when jogging.

 

Leg MusclesJogging

 

If you do not use your thigh muscles, you can run as long and as far as you want. You won’t get tired at all. Besides, lactic acid won’t increase as you might think!

 

So how can you jog without using your thigh muscles? The answer…run slowly. Slow jogging is the ultimate answer! Jog for 4–5 kilometers or 3 miles per hour. Yes, it seems like walking but don’t walk. Jogging at the speed of walking is the secret!

 

Jogging consumes about twice more energy than walking. It means that if you jog slowly for 20 minutes a day, you can burn as much as 6 kilograms or 13 pounds of fats

 

 

Scientific analysis shows that slow jogging increases capillary blood vessels around the interior muscles.The increased size and vascularization of blood vessels would result in more oxygen and blood that are provided to the muscles. This means that you will be more capable of running in longer duration. Slow jogging can also burn sugar and fat efficiently.

 

Slow jogging reduces stress, so you won’t get angry easily. Less stress improves brain functions. In fact, brain analysis shows that functions of the brain as well as its size are growing dramatically in less stressful environment. Yes, slow jogging can help prevent diseases of elderly people such as Alzheimer’s disease, dementia, and of course, it helps increase the learning capability of young generations.

 

Tips for Slow Jogging

 

· Square up.

 

· Slightly bend your head forward.

 

· Just press your foot forward.

 

· Smile and chat while jogging.

 

· Jog for about 10 minutes 3 times a day, or 30 minutes per day.

 

Update (08/20/09)

 

As soon as this article was posted, we suddenly receive overwhelming e-mails especially from young athletes, elderly people, and sickly people, who are eager to know more about jogging.

 

The most common question was on how to reduce loads to the hip and knee. To do this, just keep in mind that the stepping distance should be short and avoid making loud sound of shoes. With these two simple techniques, your jogging will improve two to three times better.

 

Questions like ‘how to avoid getting tired or how to keep jogging long every day especially for overweight or obese people’, and ‘are there any alternative methods of jogging without running inside the house or for bedridden’, were also brought up.

 

Yes, there are easy ways to achieve these. Can you believe that these are as good as outdoor jogging? Of course, we have done medical and scientific researches and recorded the results since several years ago.

 

Step ExerciseStep Exercise

 

As you can see from the illustrations above, simply do up and down steps for about 10 minutes, 3 times a day, for beginners. With this step exercise, 50 volunteers suffering from metabolic syndrome lost about 2.5 kilograms (5.5 lbs.) of weight and reduced waist size of 5 cm (2 inches) less, in just less than two months. Apart from that, visceral fats reduced 18%. Isn’t that great?

 

This simple exercise may eliminate the use of cane by elderly people, because it will make your bone structure strong, and may also get rid of lower back pain.

 

Remember, don’t rush! If you are just starting, begin from a very slow motion. You can gradually increase the speed of your up and down step until you can do around 80 times per minute. Probably, 10 minutes per session and 2–3 times a day.

 

However, it does not mean that you have to do it 80 times per minute. It will also depend on your age and physical condition. Of course, this is not the equivalent of jogging outdoors but it will help a lot for people who cannot do it outdoors.

 

After jogging or after doing strenuous exercises your lactic acid in the blood increases. However, if you continue jogging slowly or slowly doing up and down steps for several days, you will notice no tiredness and the lactic acid in your blood reduces more than 20%. A good rule of thumb for the speed of jogging is that you should be able to talk to each other while jogging.

 

Feet Exercise

 

We recommend doing the up and down feet exercises for elderly people or for people with disabilities.

 

Feet Exercise

 

These simple exercises can help a lot. If you do it altogether with music, wouldn’t it be a great fun in rejuvenating our health?

 


About the Author:

 

Junji Takano is a Japanese health researcher involved in investigating the cause of many dreadful diseases. In 1968, he invented PYRO-ENERGEN, the first electrostatic therapy device for electromedicine that effectively eradicates viral diseases, cancer, and diseases of unknown cause.

 

7 Reasons to Do Moderate Intensity Exercise More Often

7 Reasons to Do Moderate Intensity Exercise More Often

Mar 11, 2013 | By Jessica Smit
 

 

Tabata, high intensity interval training (a.k.a. HIIT), Kettlebells, CrossFit… Sure, super tough workouts are hogging the all headlines these days, but that doesn’t mean you should completely ditch moderate intensity exercise. In fact, here are seven good reasons you should be doing moderate to low intensity exercise more often, and why.

 
   

 

Tabata, high intensity interval training (a.k.a. HIIT), Kettlebells, CrossFit… Sure, super tough workouts are hogging the all headlines these days, but that doesn’t mean you should completely ditch moderate intensity exercise. In fact, here are seven good reasons you should be doing moderate to low intensity exercise more often, and why.

 

You’ll Live Longer

Recent research shows that moderate exercise could just be the key to living longer. According to the Aerobics Center Longitudinal Study performed by Cooper Institute in Dallas, joggers who moved at a moderate intensity (about 10-11 minute miles) had a lower mortality risk than those who ran more than 20 miles a week at a much faster pace (7 miles an hour or faster). Another study, the Copenhagen City Heart Study, found that runners who logged in one to two and a half hours per week jogging at a slow or average pace had longer life spans than both their sedentary counterparts and the faster runners.

 

You’ll Reduce Your Risk Of Injury

Training at an all-out effort all the time may wear down your body faster, and at the very least, deplete your energy, making the likelihood of an injury more likely during a workout. “American College of Sports Medicine guidelines recommend that individuals aim for at least 3-5 days per week of a combination of moderate and vigorous intensity exercise; and they also state that vigorous intensity exercise performed more than 5 days per week may increase the incidence of injury to generally this amount of physically is not recommended,” says Jessica Matthews, an exercise physiologist for the American Council on Exercise.

 

 

You May Enjoy Exercising More

If you’ve been struggling to stick with a regular exercise routine, too much intensity could be to blame. Exercise intensity can affect adherence, Matthews says. “Some individuals may find higher intensity exercise to be more uncomfortable and less enjoyable which may lead to a less than consistent routine of physical activity,” she notes. Mixing up your routine to include both higher and lower effort levels can make your workouts more exciting, energizing, effective, enjoyable and easier to stick with, she says.

 

 

You’ll Perform Better With The Tough Stuff

Just as there can be no hills without valleys, lower intensity training helps to prep your body for the bigger ‘peaks’ challenging workouts can bring. “Moderate intensity cardio sessions serve to prepare you to better tackle your HIIT workouts so that you have the baseline cardio fitness and active recovery necessary to make your HIIT sessions more effective in the long run,” says Michele Olson, Ph.D., professor of exercise physiology at Auburn University in Alabama.

 

You May Eat Less

If you’re trying to lose weight and are guilty of falling into the “I burned it, I earned it,” trap, you may want to consider adding in more moderate activity to your routine. Lower intensity workouts could prevent you from feeling like you ‘earned’ that brownie after dinner, and make you less likely to consume all the calories you burned off at the gym in just a few bites. One study published in the American Journal of Clinical Nutrition found that female subjects ate more during their post workout meal after a high intensity session versus those who performed lower intensity exercise. It may also help curb cravings too – a separate study done by researchers at Brigham Young University found that women who completed a 45-minute moderate intensity workout (subjects walked briskly on a treadmill) were less tempted by photos of food afterwards.

 

You’ll Sleep More Soundly

Having trouble falling asleep at a reasonable hour? It could be that hardcore spinning class you took this evening. Some individuals find that taxing exercise actually hinders their ability to fall asleep, while low to moderate exercise improves sleep quality. “Moderate exercise is not so strenuous that your adrenaline runs high keeping you amped up when it’s time to nod off. Also, helps to wake you up during the day so you are ready for rest in the evening but not wiped out and sore you can’t relax,” explains Olson.

 

 

You’ll Improve Your Blood Sugar and Insulin Levels

Most types of exercise can help lower blood sugar levels, and help your body process insulin more effectively, but moderate intensity may offer the best benefits. One study done with a group of overweight diabetics found that the group that rode a stationary bike for an hour at a moderate pace lowered their blood sugar levels by as much as 50 percent in the following 24 hours while subjects who pedaled at a higher intensity for 30 minutes only lowered levels by about 19 percent . “Moderate intensity exercise uses up excess blood sugar for energy which helps your insulin to not shoot up or down during the day; it’s best for those who are even pre-diabetic,” Olson says.

 

OK, So, How Often Should I Work Out?

Convinced yet? Good! While moderate exercise offers some pretty excellent benefits, you certainly don’t have to give up your challenging workouts altogether — the key is finding a good balance of both. Olson recommends at least three days a week (approximately 30 minutes) of moderate intensity, steady-state exercise alternated with 1-2 days of higher intensity activities.

 

Low To Moderate Activity Ideas

Low intensity exercise is movement you can do comfortably, with almost no change in your breathing or conversational ability (such as stroll around the block), while moderate intensity may elevate your breathing rate, but shouldn’t effect your ability to talk without too much (you can still recite the alphabet, for instance) . Using these ranges to help gauge your intensity, almost any type of activity that allows to stay within this specific “talk test” range can be considered low to moderate intensity. Need some ideas of moderate intensity exercises to try? Read on for some ideas!

 

Household Chores

Mopping the floor, vacuuming the house, washing the car, and many other chores can count as low to moderate intensity exercise.

 

Jogging or Walking

Jogging or walking at an easy to moderate pace (for as long as you can still hold a conversation comfortably) can be considered moderate to low intensity exercise.

 

 

Resistance Training

Many traditional strength-training workouts can be considered moderate exercise. (Circuit training and powerlifting however, are more intense).

 

 

Swimming

Swimming at a recreational pace (not doing laps) can be considered moderate to low intensity exercise and offers the added benefit of being extra gentle on the joints too.

 

Yoga or Pilates

While the intensity level depends greatly on the style of yoga, many forms of yoga (such as Restorative, Iyengar or Ananda) fall into the low to moderate intensity category. However, the more active, faster paced styles of Ashtanga, Bikram or Vinyasa yoga, for instance, would not.

Healthy Sex Tips

Healthy Sex Tips

The plight of the typical young man isn’t the inability to have sex; it’s usually the inability to find someone to have sex with.

Fact is, though, if you think you don’t have to worry about erectile dysfunction (ED) until your hair starts to turn grey, think again. Even in your early 20s, chances are your arteries are already undergoing changes that may culminate years from now in ED.

Fundamentally, erection depends on blood flow into the penis. The more blood, the more reliable and firm your erection. But when arteries become narrowed by cholesterol-rich atherosclerotic plaque deposits, less blood flows into the penis and erections wilt. This becomes apparent by the time a man hits 50.

Harvard researchers tracked 31,742 middle-aged men for 14 years and found that ED is strongly linked to lifestyle factors that spur the growth of atherosclerotic plaques: smoking, obesity, heavy drinking and lack of exercise.

But plaques don’t pop up out of nowhere when you hit 50. They start to develop in childhood. Autopsies of men killed in their late teens and 20s in accidents or in war consistently show the beginnings of atherosclerotic plaques, which means the beginning of ED.

Meanwhile, a healthy lifestyle keeps blood flowing freely through the arteries and preserves erection function. Healthy living doesn’t mean you’ll have the ability of legends at 90. But if you want to function sexually when you’re drawing your pension, you’d be wise to adopt a healthy lifestyle now. Here’s how:

Get regular, moderate exercise Exercise is crucial for arterial health and blood flow into the penis. Exercise lowers cholesterol, which minimizes the deposits (plaques) on artery walls that narrow them and reduce blood flow. A study of middle-aged men at the University of California, San Diego, shows that as regular, moderate exercise increased, erections become more reliable. ED-preventive exercise doesn’t require extreme sports, but rather the equivalent of brisk walking for about an hour a day. “No question about it”, says Hank Wuh, M.D., author of Sexual Fitness. “Regular exercise improves erection function and sex”.

Eat less meat, cheese and junk food, and more fruits and vegetablesMeat, cheese and junk food are high in saturated (animal) fat. Like cholesterol, this fat narrows the arteries, limiting blood flow to the penis. Fruits and vegetables, on the other hand, contain antioxidant nutrients that minimize plaques and improve arterial blood flow. Italian researchers identified 65 men with incipient ED and asked half of them to eat less meat and cheese, and more fruits and vegetables. After two years, those who maintained a high-fat diet continued to have erection difficulties. But those who increased their fruit and vegetable consumption reported significantly less ED.

Lose excess weight According to the Harvard study of middle-aged men, obesity is strongly associated with ED, and weight loss improves erection function. That’s not surprising. As we’ve seen, exercise and a diet low in saturated fat improve erections. They are also cornerstones of weight control. Studies at the Duke University Diet and Fitness Centre show that as men lose weight and become more physically active, they report better erections.

Stop smoking Cigarettes greatly accelerate the growth of artery-narrowing plaques. A study at the New England Research Institute in Watertown, Mass., shows that smoking almost doubles the risk of ED. Australian epidemiologist Christopher Millett, Ph.D., says, “Health promotion programmes should use the link between tobacco and ED to help convince men to quit smoking”.

Manage your stress Many young men feel like they have heavy weights on their shoulders. In one recent survey of 11,000 corporate workers internationally, 57% of the Indian respondents reported an increase in stress.

The biological result of this emotional stress: the release of two hormones (cortisol and adrenaline) that constrict arteries, reducing blood flow into the genitals.

The erection-firming antidote is an ongoing stress-management programme. Proven stress relievers include exercise — aerobic or non-aerobic (e.g., yoga) — meditation, music (playing or listening to), massage, laughter, hot baths, gardening, caring for a pet, visualization (of relaxing scenes) and quality time with friends, family or a lover. Incorporate one or more into your daily life, or even better, combine them: Exercise with friends or bathe with your girlfriend, for instance.

http://www.carryfitness.com/healthy-sex-tips/

How to Get Curvy Figure

How to Get Curvy Figure

Stop worrying to know how to get a curvy body figure, and get the solution you need right here…

Every young feminine wants to have a curvy sexy figure, as women who have beautiful curves appear more attractive to most of the men. When someone says that you have a toned body with great curves then it’s a huge compliment.

You can get the perfect sexy figure in just 2 easy steps.

To attain a curvy body shape you only need to follow proper Diet and regularWorkout.

Step 1: Diet

Keep in mind that every figure is unique personality and has its own individuality.

May be the diet that works for your friend could not have the similar effects on you.

Do not take any kind of weight loss diet without the advice of experts. Be smart with your food. Prepare a diet plan according to your body shape and hunger.

Do not suppress your appetite instead take balanced diet, prefer to take homemade food and natural vegetarian diet. Do not skip your breakfast. Try to include fruits, milk, vitamin and mineral supplements.

Avoid cups of coffee and tea. Prefer fruit juice and plenty of water to drink. Packaged and processed foods are not good for your health and skin so avoid them.

Step 2: Workout

Yoga is very helpful to get curvy figure.

Pranayam yoga can do magic for you.  It makes your skin and body in perfect shape.

Take long walk and hold your body in different postures to get energy and right figure.

Do exercises that target your shoulders, arms, chest, back and hips.

These are few tips. When these are used along with proper cardio exercise and a balanced diet, you will see your body into a hot curvy shape in very short span of time.

http://www.carryfitness.com/how-to-get-curvy-figure/

Sitting is killing you

 Sitting is killing you !

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Exercise is good for us


A good workout can do wonders for your health

Exercise is obviously great for your health, which is why this one is at the top of our reasons for making time for it every day. Getting in a great workout on a regular basis helps maintain your weight, reduces the risk of health issues in the future and keeps you on a healthy track. Sounds like a pretty good motivator to us!
Exercising helps clear the mind

Going on a walk or hitting the gym for an hour when you’re feeling down or stressed out to the max is a great way to clear your head. Being able to channel your frustrated energy into something productive and healthy is a great thing, and exercise is also a great way to make “me” time away from all the stress in your life.
Fitness is a gateway to meeting new people

If you don’t care about your physical or mental health (and if that’s the case, there’s something wrong here!), perhaps this one will help show you why exercise is important. Joining a gym or a fitness class can help you meet new friends and guys (hello, cutie on the treadmill!) and helps you become more social. So if you feel like you’re stuck in a dating rut or could use a few new girlfriends, hit the gym and start socializing, lovelies!

http://www.lovingyou.com/articles/845195/top-three-reasons-to-exercise

A New Form Is All You Need To Avoid Running Injuries

This New York Times Magazine article has discovered a secret: It’s not really whether or not you run barefoot or with the latest Nikes that prevent injury, it’s the form you use when you run. The writer, Christopher McDougall, goes into a lot running history, but it boils down to a technique invented in the 1800s called 100-Up that stresses—among other points—no heel landings and always using the balls of your feet. Just by using this method, even arthritic old men who couldn’t run before can now go long distances painlessly and injury-free.

The image above shows the various steps to executing this the 100-Up, but the video on the NYT page shows it in motion. (I’m still trying to wrap my mind around why Peter Sarsgaard is inexplicably in the video though.)

Of course, they suggest that doing this barefoot will decrease your injury rate, and they point to various shoes that actually harm, rather than help your stride, by overcorrecting. If you’re a runner, you should definitely hop over and see what the article has to say about the 100-Up form and running shoes. I’ve given up running because of knee problems, I might just take it up again using their method.

http://lifehacker.com/5856117/barefoot-form-is-all-you-need-to-avoid-running-injuries?popular=true

This Is Your Brain on Exercise

This Is Your Brain on Exercise

by Markham Heid August 2, 2011
“A strong body makes the mind strong,” Thomas Jefferson once said.

Apparently TJ was on to something: Aerobic exercise and weight training improve brain function in a variety of ways, according to a review of more than 100 recent studies by University of Illinois exercise scientists.

Several of the studies found that exercise spurs your body’s production of a protein called insulin-like growth factor-1. IGF-1 has been shown to stimulate the growth of neurons and enhance cognitive performance, the Champaign-Urbana-based team writes. (We hear Einstein was a real gym rat.)

You don’t need to log endless treadmill hours to boost brainpower, either: Most of the studies found that exercising three days a week for 30 minutes was enough to observe an effect.

http://news.menshealth.com/this-is-your-brain-on-exercise/2011/08/02/

The A, B, C’s of Vitamins

The A, B, C’s of Vitamins

Vitamins are essential. They are needed to regulate metabolism and functioning of the body. While some vitamins can be found in foods or in small doses already within the body, other vitamins can be found in specialty products that can be taken as a dietary supplement. What are the main vitamins needed and how do they benefit the body?

Vitamin A or carotene is usually found in fish oil, eggs, carrots, dark green vegetables and in yellow fruits. This vitamin is fat-soluble and promotes healthy bone and hair growth. Vitamin A also aids in night vision, tooth development and reproduction. A person who suffers from a deficiency in Vitamin A can develop forms of night blindness as well as a susceptibility to infections.

Vitamin B is a complex, water-soluble vitamin that contains trivalent cobalt and is found in the liver. Although the vitamins can be used to boost energy levels in the body, they are primarily used to promote the function of the nervous system. A person’s levels of Vitamin B can diminish with stress, illness, alcohol, caffeine or processed foods and/or sugars.

Vitamin C, also known as ascorbic acid, is not produced or stored in the body. Therefore, the vitamin must be replenished in the body. Besides dietary supplements, Vitamin C can be found in fruits and vegetables such as tomatoes, oranges and other citrus fruits. The vitamin is used to support the immune system and healthy vision as well as cardiovascular, bone and muscle health.

Most people are familiar with Vitamin D. This fat-soluble vitamin regulates the levels of calcium and phosphorus in the intestines. Vitamin D is found in milk, eggs and in other specialty products. A deficiency in Vitamin D can cause a number of effects. Rickets, a deformity of the bones, is common in children who lack the required levels of Vitamin D.

Vitamin E is probably the most essential vitamin. Found in fats, oils, meats and poultry, this vitamin supports the immune system by preventing oxidation of fatty acids and Vitamin A in the cells. A person lacking the body’s required amounts of Vitamin E may experience muscular dystrophy or sterility.

Fish, green vegetables and specialty products can also be a good source of Vitamin K. This vitamin is needed to insure blood clotting and the production of prothrombin in the liver. Anemia, nosebleeds, fractures and osteoporosis can occur if a person’s diet does not have the recommended amounts of Vitamin K.

Vitamins are needed to maintain a healthy body. A person lacking a vitamin in his or her dietary plan may consider taking a specialty product, such as a dietary supplement, to offset a deficiency.

http://www.bhia.org/articles/specialty-products/vitaminbasics.html