Featured

Aerobic Exercise for Weight Loss Can Be Fun

The word aerobic literally means “with oxygen” or “in the presence of oxygen.” Aerobic exercise is any activity that uses large muscle groups, can be maintained continuously for a long period of time and is rhythmic in nature. Aerobic exercises utilize oxygen as the major fuel for sustaining activity for relatively long periods.

In general, aerobic exercises are those activities that require large muscle work, elevate the heart rate to between 60 percent and 80 percent of maximal heart rate, are continuous in nature and are of 15 to 60 minutes in duration. An aerobically fit individual can work longer, more vigorously and achieve a quicker recovery at the end of the aerobic session.

Aerobic exercises fall in two categories:

Low to Moderate Impact aerobics These include walking, swimming, stair climbing, step classes, light water aerobics, rowing and cross-country skiing. Nearly anyone in reasonable health can engage in some low- to moderate-impact exercise. Brisk walking burns more calories than jogging for the same distance because it takes more time to walk than jog that distance and poses less risk for injury to muscle and bone.

High-Impact aerobics Activities that belong to this group include running, dance exercise, tennis, racquetball and squash. High-impact aerobics should be performed on alternate days. People who are overweight, elderly, out of condition or have an injury or other medical problem should do them even less frequently and only with clearance from their doctor.

Here are some of the many aerobic exercises you can do and because of the variety you have to choose from, it can not only take the bordum out of doing it, it can make doing it downright fun as well.

1. Walking
Walking is a popular form of exercise because it requires little in terms of equipment or facilities. Walking an extra 20 minutes each day will burn off 7 pounds of body fat per year. Longer, moderately-paced daily walks are best for losing weight.

2. Jogging/Running
In jogging or running, an individual is able to cover greater distances in a shorter period of time. Therefore, greater numbers of calories can be burned per time spent.

3. Choreographed Aerobic Exercise
Choreographed aerobic dance is a very popular form of exercise throughout the world. Aerobic dance helps in toning up the muscles of the body and many people find it fun to do as well.

4. Step Aerobics
Step aerobics incorporates the use of a step or bench typically about one foot wide and three feet long and about six inches high. Instructors use many moves that require participants to step up and down from the platform. This way, the activity will not be boring and tiring, but will be lively and motivating.

5. Water Aerobics
Water aerobics incorporates a variety of movements from both swimming and land aerobics to develop vigorous routines that are aerobic in nature. It utilizes the resistance to movement that water creates to elevate heart rates and also helps you if balancing yourself on land is difficult. It is a good way to lose weight.

6. Swimming
Swimming is a very popular form of regular exercise. Due to the resistance of water, the amount of energy required to swim a certain distance is greater than that needed to run or walk the same distance. In other words, swimming can burn more calories than running per time spent.

7. Stationary Cycling/Bicycling
Stationary cycling or bicycling are excellent forms of aerobic exercise when done continuously. Like swimming, cycling is a non weight bearing activity that builds muscular endurance and strength and improved flexibility of selected muscles of the legs and thighs.

8. Jumping Rope
Jumping rope can be a great aerobic workout as long as it is performed at a slow to moderate pace and is done continuously for a relatively long period of time (15 minutes or more).

The key to effective weight loss is through use of a healthy exercise program which is performed on a regular basis while following a healthy dieting & nutritional plan. Aerobic exercise is good for weight loss because it uses more calories than other activities and helps raise your metabolic rate.

This helps your body burn calories at a faster rate. It is an effective way to lose fat only if you are motivated enough to do it frequently. Aerobics only burns fat during the workout itself. So if you want encouraging results you need to be able to exercise daily and for longer periods.

Featured

Three Simple Steps to Fat Loss

Being overweight has now moved from a social nuisance and domestic embarrassment to an official disease. The American Heart Association has announced obesity a dangerous epidemic and a major risk for heart disease. More than 70% of US adults are overweight and that figure is rapidly increasing.

But by following three simple steps in your everyday life you do not have to become one of the above statistics. They are easy to follow without time constraints and dont require a complete lifestyle change. These three steps are:

1. Strength Training – Nowadays you do not have to live in a gym to put on functional muscle. Short High Intensity sessions performed once a week is all that is required to elevate the metabolism for total fat burning.

2. A Small Decrease in Daily Calories – Diets dont work (everybody knows this by now) but by decreasing your daily calories by a small amount, the weight loss is body fat alone and not lean tissue and water that is associated with crash diets. Remember fat accumulates on the body over a long period of time so it must come off slowly.

3. More Incidental Activity – Instead of driving try walking, walk instead of taking elevators or escalators; take the stairs and so on. Just keep moving through out the day.

Lets have a look at the Three Steps in more detail below:

Strength Training

Between the ages of 20 and 70 the average person loses one quarter of their muscle mass. Running, cycling or other aerobic sports will not prevent this loss. This is very disturbing because the muscles are the engines of the body and every pound of muscle burns 100 calories every day.

By adding just 10 pounds of functional muscle to your body, you will burn off 60 pounds of fat over the next year. Providing you take in the same amount of calories it will keep burning those extra pounds year after year! The amount of fat the body
can burn is directly related to the lean muscle your body has.

If you don’t perform weight training to maintain your muscle tissue, you will lose half a pound of the fat burning tissue per year after the age of 20 years. In simpler terms the more functional muscle you have on your body the more fat you will burn up.

Small Decrease in Daily Calories

For years now, we have been told to use dieting to rid the excess fat from our bodies.

The trouble with this concept is that the low calorie restricted diet would throw the body into starvation mode, with the body holding onto the fat and using precious muscle tissue for energy.

This would then lower the metabolism causing greater muscle loss and when the diet is broken the unwanted fat would not only return but actually increase because to the lowered metabolism.

The way around this is to cut your daily calorie intake by a small amount of calories only. This will stop any starvation mechanisms from clicking in. You can do this by making up a seven day eating plan and writing down every thing you eat for the week, and then work out the calories you have eaten with a calorie counter. Divide this figure by seven and you have your daily calorie value.

Decrease daily calorie value by a couple of hundred calories per day and no more. This will generate slow weight loss and the majority will be fat loss only. The daily calories should be consumed during the day with small frequent meals.

The calories should come from a balanced diet (no fad diets please) with the required amount of micronutrients, vitamins and minerals. As well as containing the required amounts of fibre, fat, protein and carbohydrates.

More Incidental Activity

Fat is burned from the body when cells oxidize to release energy in the form of exercise. When the exercise is done slowly to moderately then the majority of energy is taken from the fat stores.

The key to effective aerobic training that burns off maximum fat is long-term consistency not intensity. It doesnt matter if you run a mile, jog a mile or walk a mile you will burn exactly the same amount of calories.

The best exercise by far for the purpose of fat-loss is fast walking either indoors on the treadmill or outdoors. Other aerobic activities are the treadmill, bike, climber or any other training gear found in or out of the Gym.

Start with 100 minutes of controlled incidental activity per week increasing this to 200 minutes a week or more. In all other activities try to move, move, move. Try parking the car further away from your destination so you can walk the extra distance, hide all your remote controls so you have to get up and change the channels manually. These all help burn those extra calories and body fat from your frame.

By incorporating these three simple fat loss steps into your everyday life you will not have to change your lifestyle or be subject to time constraints.

Featured

The Failure of the Wonder Drugs

According to a study presented recently at the European Society of Sexual Medicine, about one third of the 631 impotent participants who did not get the desired result after taking prescription medication such as Viagra for the first time gave up sex altogether. When the pills did not work the first time, 68 percent of men reported a loss of self-esteem, 32 percent felt depressed and 24 percent said they believed their condition could never be treated. One third simply did not return to their doctor to try an alternative treatment after a failed attempt, something the researchers said highlighted the fact many men delay or ignore treating their problem. Doctors say that this is unfortunate because there may be other treatment options that a patient can explore with their doctor’s guidance. Patients can have the option to take either testosterone injections, other oral prescriptions, direct injections to the shaft, vacuum pumps, surgery, or in cases of psychological issues, counseling. Apart from those there are other, more unconventional treatments available, like herbal medicine, acupuncture, or experimental medicine. But what exactly is sexual impotence and how is it treated?

Sexual impotence, or erectile dysfunction, is a condition characterized by a man’s repeated inability to achieve or maintain an erection suitable for sexual intercourse. It commonly affects sexually mature males, usually due to underlying medical or psychological conditions. It can be caused by alcohol abuse, smoking, hormonal deficiency, or diseases like diabetes and cardiovascular disease. Psychological impotence can be caused by depression; feelings of anxiety or nervousness; stress from work, family or financial problems; unresolved issues between sexual partners; feelings of self-consciousness; and fearing a partner’s reaction or rejection.

One of the most popular treatments for sexual impotence are prescription oral phosphodiesterase type 5 (PDE5) inhibitors such as Viagra (sildenafil), Cialis (tadalafil), and Levitra (vardenafil) which are reliable, non-invasive and conveniently packaged in pill form. These drugs work by blocking the enzyme known as PDE5, which breaks down the chemicals that cause the erectile response. PDE5 inhibitors work by relaxing smooth muscle tissue in the blood vessels of the penis enabling their dilation and increasing blood supply to the corpus cavernosum, thus allowing the penile shaft to engorge and stay firm for a longer period of time. But contrary to popular opinion, these drugs do not directly create an erection in the penis, instead requiring sexual stimulation in order to work. However, it does increase the sensitivity of the male sexual organ.

Although these medications have been hailed as a wonder drug by impotent men worldwide, PDE5 inhibitors are not without its complications. Numerous side effects such as headache, nausea, vomiting, indigestion, muscle pains, flushing of the face and body, runny nose, palpitations, and vision disturbances have been observed in some patients. However, there has been some evidence that these side effects diminish with prolonged use. It is also not recommended for patients taking nitrate-based drugs or alpha-blockers, because interaction between those prescriptions with PDE5 inhibitors can be fatal in some cases.

As with any medication, PDE5 inhibitors have both positive and negative effects on the body. If you are suffering from sexual impotence and did not achieve an erection upon taking Viagra, Cialis, or Levitra for the first time, please consult your doctor. He can give you a different prescription medication that is more suited to your physiology. Don’t just give up.

Featured

10 Ways To Improve Your Health

Choosing a healthy lifestyle can benefit you in several ways. It gives you a boost of energy and makes your body feel more in tune. It is important to identify ways you can improve your health.

Following are ten things that you can do to promote optimal nutrition:

1. Watch what you eat. Your meals should consist of a healthy daily balance of foods. Knowing your nutritional needs and not eating too much or too little can lead to a more balanced lifestyle. There are several resources to consult in order to determine your body’s needs.

2. Sleep. When you are sleep-deprived, your body begins to shut down. Make sure that you feel rested from getting an adequate amount of sleep. This will allow your body to function at a consistent and optimal speed every day.

3. Take vitamins and supplements. Paying attention to where your diet feels lacking. Once you have determined this, you can compensate with vitamins and supplements.

4. Exercise. You should exercise at least four or five times per week. Exercise helps your body to build muscle, lose weight and can help prevent illness and disease.

5. Fight addictions. Avoid over or under eating. This can easily disrupt your nutritional balance and cause serious problems.

6. Keep learning. There are several different definitions of improving health. Improving heath not only means diets, but there are holistic approaches that can be a part of your lifestyle. Keep researching and studying to determine what is and is not effective to help you in improving and maintaining your health.

7. Stay motivated. It is easy to begin working on improving our health and it is also easy to discontinue once we dont see immediate results. A major aspect of improving your health is remaining consistent and motivated in your activities. It is important to make health care an every day priority.

8. Get the right body measurements. Getting your body mass index taken, as well as finding where you need to focus your efforts in order to improve health can help you in staying motivated in improving your health.

9. Build a network. A network includes not only those that can provide information for you, but also support and assist you in building and maintaining health.

10. Consult. There are a variety of health care providers and nutritionists that can help you. If you are uncertain about necessary steps to take, get in touch with the right person to determine what you need to do.

You can help yourself to live a more fulfilled life by consistently working towards improving your health. By knowing what you need to do and by following those steps, you can be assured that you will attain better nutrition and energy.

How Long Until Vision Clarity? Recovery from LASIK Eye Surgery

How Long Until Vision Clarity? Recovery from LASIK Eye Surgery As with any other surgery, LASIK also has a recovery period. Since LASIK involves cutting a flap in the corneal tissue, the recovery typically pertains to the healing of the cornea. Patients who have undergone LASIK surgery may experience blurry vision and watery eyes until … Continue reading How Long Until Vision Clarity? Recovery from LASIK Eye Surgery

How Long Until Vision Clarity? Recovery from LASIK Eye Surgery

As with any other surgery, LASIK also has a recovery period. Since LASIK involves cutting a flap in the corneal tissue, the recovery typically pertains to the healing of the cornea. Patients who have undergone LASIK surgery may experience blurry vision and watery eyes until the cornea heals completely. However, it is true that in case of LASIK, the patient requires less time for full recovery, relative to other refractive surgery procedures.

It is reported that LASIK helps restore vision clarity shortly after the surgery. However, there are a few exceptions and LASIK does have associated complications. During recovery, a patient may suffer from halos/starbursts, light sensitivity, astigmatism, dry eye syndrome, or other minor side effects. But these conditions normally dissipate over a period of a few weeks. Moreover, instances of such complications are minor a mere 5%.

In general, your eye surgeon would schedule post-operative meetings, in order to test your vision and assess the results of the surgery. These post-operative visits are highly beneficial for a speedy recovery, since the doctor may advise certain valuable tips and precautions that you must take. Though quite rare, a few patients might require enhancement procedures to attain optimum visual acuity. Such aspects may be discussed at these post-operative visits.

Following the LASIK surgery, you should be able to resume your daily life fairly quickly. However, it is recommended that you should not take part in any major sporting activities for at least a month or so after the surgery. For instance, tiring contact or water sports are highly detrimental to recovery.

LASIK is the preferred choice of many among the available types of refractive surgery. After LASIK surgery recovery, majority of patients have had excellent results, without any serious or long-term complications. Furthermore, they have been able to see as well as they did with their eyeglasses or contact lenses – a dramatic change in a persons life, with a whole new range of activities available that he or she could not enjoy while wearing eyeglasses.