Get up! Get out! Get moving already!
|An Exercise in Proper Breathing|
posted by Kudut on June 27 2007, Updated on June 27 2007
An Exercise in Proper Breathing
Take a Good Breather
-- By Mike Kramer, Staff Writer
Proper Breathing is an underestimated, but critical building block of good health. Slow, deep breathing gets rid of carbon dioxide waste and takes plenty of clean, fresh oxygen to your brain and muscles. More blood cells get the new, oxygen-rich air instead of the same old stale stuff. Experts estimate that proper breathing helps your body eliminate toxins 15 times faster than poor, shallow breathing. You'll not only be healthier, but you'll be able to perform better (mentally and physically) and, of course, be less stressed and more relaxed.
Here's an exercise that will help you get the full benefits of good breathing. The techniques in this exercise are ones you should try to develop in your normal breathing, and that could take practice. Try to take about 10 minutes, but it can happen in five by cutting the time for each step in half. Most of it can be done anywhere you need to relax or clear your head:
Get Ready (2 minutes) Make the room dark, or at least darker. Lie down flat on your back, or sit against a wall. Use a pillow for comfort. Make sure no part of your body is strained or supporting weight. Close your eyes. Just pay attention to your breathing for a minute or two. Don't try to change it, just notice how it feels. Imagine the fresh blood flowing through your body. Listen to your surroundings.
Stage I (2 minutes) Practice breathing in and out of your nose. Exhaling through the mouth is okay for quick relaxation, but for normal breathing, in and out the nose is best. Take long breaths, not deep breaths. Try not to force it, you shouldn't hear your breath coming in or out. You're drawing slow breaths, not gulping it or blowing it out. Feel the rhythm of your breathing.
Stage II (3 minutes) Good breathing is done through the lower torso, rather than the upper torso. Each breath should expand your belly, your lower back and ribs. Relax your shoulders and try not to breathe with your chest. Put your hands on your stomach and feel them rise and fall. If it's not working, push down gently with your hands for a few breaths and let go. Your stomach should start to move more freely. Relax your face, your neck, your cheeks, your jaw, your temples, even your tongue.
Stage III (3 minutes) Feel the good air entering your lungs and feel the stale air leaving your body. "In with the good, out with the bad" is definitely true here. Make your exhale as long as your inhale to make sure all the bad air is gone. Remember, long slow breaths. Most people take 12-16 breaths per minute. Ideally, it should be 8-10. Now try to make your exhale a little longer than your inhale for a while. Pause after your exhale without taking a breath. Focus on the stillness and on not forcing an inhale. Your body will breathe when it needs to.
Article created on: 4/13/2004
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|Bodybuilding without equipment (tips)|
posted by Udut, Kenneth on Feb. 23 2010, Updated on Feb. 23 2010
No Equipment? No Problem!By: Mat D.
First of all, I recommend that you join a gym if you possibly can. I've written this article, though, because I know a lot of people don't live near gyms or cannot afford the membership fees. It's also good to know a few exercises you can do without equipment if you ever go on holiday and find that the hotel you're staying in has no gym. Obviously with the following exercises, you will not grow as fast as you would with more conventional bodybuilding exercises, but you will grow all the same. It's a million times better to do these exercises than to do none at all.
Please note that I haven't explained every exercise (e.g. crunches and hyperextensions) fully because descriptions of these exercises are freely available on the Internet. I would recommend doing these exercises 3-4 times per week. I would also recommend you warm up with 5 minutes light cardio beforehand (running on the spot, shadow boxing etc.)
CHESTPress-Ups (Push-Ups) You may associate these with sadistic gym teachers and military punishments, but it's time to expel that image from your mind. For a bodybuilder with no equipment, press-ups are his best friend! The secret to building mass with press ups is to do them slowly with low reps. Sure you can do sets of 200 press ups, but with that many reps you are just building muscle endurance. That's no bad thing but you won't get much bigger. I recommend doing these before any other arm work because I find that if I train my arms first, they tend to burn out before my chest. You should also try to vary the position of your hands from shoulder width apart to even wider apart and try putting your feet on a chair or a bed if you have one available to ensure that you hit your chest from every possible angle. An example chest workout would be:
Medium grip press ups - 3 sets
Wide grip press ups - 3 sets
Medium grip press ups (legs raised) - 2 sets
Wide grip press ups (legs raised) - 2 sets
TRICEPSYour chest workout should hit you arms as well as your chest, but if there is still some life left in your triceps, you may want to try a few sets of close grip press ups. Go into the normal press up position and then overlap your hands to make a kind of "window" with your hands (it's hard to explain but you must have seen movie directors doing it.)
BACKThere are a couple of exercises you can do for your back. For your upper back, you can do pull-ups from a tree branch or door frame. Use a wide overhand grip and make sure to go all the way up and all the way down. Your lower back is a little trickier but you must train it, especially if you are training your abs. Hyperextensions are the ones I would recommend except instead of using a hypertension bench, you use something (or someone) to hold down your legs. Try to do about 8-10 reps.
BICEPSIf you can find a door frame or a tree branch to hang off, these should be fairly straight forward. You basically just use a close underhand grip and pull yourself up so that your chin touches the tree/ door frame/ bar. Remember to extend your arms fully when you go down and try to do them really slowly for maximum contraction. Biceps can also be worked well with anything heavy with a handle (like a heavy school bag). Just hold the handle and lift it as you would with a dumbbell.
LEGSUnfortunately, it is almost impossible to build very much size on your legs without equipment. Obviously there is no easy way to do heavy squats without weights, but who says they have to be heavy? You can build some size and quite a lot of definition doing squats using whatever you have available to you (those big water bottles are great - one under each arm). You can even get quite a lot of definition and some size by doing them without anything. I even read about a bloke who used to have his mate jump on his back and then do them - you might look a little strange but if you're into that kind of thing... Just make sure to slow them right down, go all the way down (now this sounds really dodgy). You will probably have to high reps but if you can, try to keep it to about 3 or 4 sets.
ABSAbs are one of the few bodyparts which you can train almost as well without equipment as you can with. Obviously you can't do any hanging exercises but these aren't compulsory and many people prefer the lying exercises anyway. My ab workout goes something like this:
Lying leg raises - 3 sets
Twisting Crunches - 3 sets
Regular Crunches - 3 sets
Regular crunches will train the upper abs, twisting crunches will help to improve your obliques and lying leg raises will train your lower abs. I would try to keep the exercises in this order for the reason that all exercises will train your upper abs and you will not be able to complete the first 2 exercises efficiently if your upper abs are already tired. Reps should last 1 second except for regular crunches which should be held for 2 seconds for maximum contraction. Each set should consist of reps in the 15-30 range and you should try to only rest for 10-15 seconds between sets. Doubts have been raised about the safety of sit-ups and they do not work the abs primarily anyway, so that's why I use crunches in my workouts. There has been some debate about whether you should train your abs at the beginning of your workout or the end. In my opinion, it does not matter as long as you do train them. Another long standing argument is about the number of times per week you should train your abs. I train mine 3 times per week and this works well for me, but others say that training them every day works for them. Some people only train their abs once per week. Experiment and try to find which routine works best for you. Oh yeah -one last thing. If you do an ab workout, you MUST do hyperextensions (see back). If you don't, horrible things will happen to your back!
SHOULDERS Your shoulder muscles are probably the hardest ones to workout without equipment. The good news is that press-ups will hit them. The bad news is that not a lot else will unless you can find something heavy with a handle you could use to do lat raises. Not to worry though because press-ups are actually pretty good at building up your shoulders and the only muscles which you will not build through these are your traps. Traps can be worked by doing shrugs with just about anything heavy you can find.
CARDIOCardio without equipment seems simple enough, but in fact you have to be quite careful. The obvious thing to do would be to go running but this is actually a bad idea if you are trying to burn fat. For fitness, running is great, but for burning fat it's actually a bit too intense and your body can end up burning your muscle instead of your fat. Instead, I recommend taking a brisk 40-minute walk before breakfast every morning. This way, there is nothing in your stomach for your body to burn as fuel so it will go straight into fat burning mode. You don't have to walk - you can do anything just as long as you break into a light sweat while you are doing it.
|Find an exercise buddy|
posted by Simplify3 on June 26 2007, Updated on June 26 2007
Monday, June 25, 2007
As compulsive as I am about exercising (and there's a reason my husband calls our house Swim Freak Central), sometimes sleeping an extra hour or using my noon break to actually eat lunch sounds so appealing.
Most days, I have a swim team practice to attend. I've paid for it, and I know how happy it'll make me once I'm there, churning through the water and trying to do whatever my coach dreams up. So I get up and go. But the team takes Tuesdays off, and it would be oh-so-easy to blow off my workout that day. Thanks to Brian Vance, my official Exercise Buddy, that rarely happens.
Last spring, Vance, a 56-year-old financial consultant, began training for the La Jolla Rough Water Swim, a 3-mile ocean race in California. He wanted to get in a long, unbroken training swim at least once a week, on top of the three to five practices he catches with his team. Vance and I used to train together and are about the same speed. Because I get twitchy if I don't swim or water ski almost every day, I decided to tag along to keep him company.
Now we've got a standing date every Tuesday. No way I'm going to slack off if I know he's counting on me to show up. It's permanently scheduled on my calendar. We only miss if one of us is out of town or sick.
For the first time this year, we swam through the winter at Barton Springs. Without my exercise buddy, I wouldn't have done it. But I knew Vance was counting on me. And if he could jump in that 68-degree water in the middle of February, so could I.
"It makes all the difference," Vance says of having an exercise partner. "If I didn't have that, it wouldn't get done."
Our relationship illustrates something I've always known — that you're much more likely to stick to an exercise program if you've got someone to exercise with. The social aspect is what makes grinding out miles on the trail or doing aerobics enjoyable. It's more than 60 minutes of cranking out intervals — it's a chance to catch up with people with whom you might not otherwise hang out. Having a buddy to share the fun (and, sometimes, the misery) keeps motivation high. And there's even a Web site to help you find the right exercise buddy.
Take rowing buddies Nancy Pierson, 50, and Oliver O'Bryan, 60. They met while rowing an eight-person boat together, but have teamed up to row a two-person boat for the last three months. Three to five times a week, they meet at the Texas Rowing Center on Town Lake and take off for a muscle-mashing, 90-minute tour of the river.
"It's like rowing a high-performance vehicle. The result of a bad stroke is disastrous; the result of a good stroke is bliss," Pierson says.
Even more so than in swimming, partners are critical in rowing. If one doesn't show up, the boat can't go out. Knowing that Pierson is depending on him motivates O'Bryan, who says he has a "sort of innate inertia." Once he's at the dock, that inertia quickly turns to enthusiasm.
"It's very easy for me to follow Nancy," says O'Bryan, a business manager for a doctor. "We have a natural rhythm together."
On the water, O'Bryan determines the boat's direction; Pierson sets the pace. Together, they strengthen their bodies along with their friendship.
"I just like rowing with Oliver because I like Oliver," says Pierson, who teaches bowen, a form of therapeutic body work.
O'Bryan likens it to a sort of marriage. "But without all that other stuff," Pierson quickly adds.
For some women, pregnancy provides a convenient excuse to quit exercising. Not so for Tzatzil LeMair, 35, owner of the Tough Cookies Don't Crumble training program, and Ivonne Mercado, 38, who manages translations for Harcourt Inc. publishers.
"We've been friends for over eight years and made a pact that if we got pregnant again, we wouldn't let each other get too fat and out of shape (as we both did before)," LeMair says. Now that both are pregnant — LeMair with her fourth and Mercado with her third — they meet every Friday for a combination run/walk on the Barton Creek greenbelt or the Town Lake hike-and-bike trail.
"If you don't have somebody, you won't do it," Mercado says.
"If there's no accountability, other things get in the way," LeMair says. "It's too hot, I'll do it later — it just doesn't get done. If you don't have a training partner waiting for you, you have this inner dialogue, and you know who's going to win."
The key is not thinking of it as work, or something you have to do. "That's how Cookies started," LeMair says. "The basic (premise) is that exercise needs to have a social aspect. It takes away from your free time, so it has to be fun."
The Friday meetings provide time for Mercado and LeMair to catch up on how their pregnancies are progressing. They hope to keep meeting until their babies are due in the fall.
After that, they'll help each other get back in shape.
Vance and I socialize at our weekly swims, too. It's a chance to hear what's going on in his life and to share what's on my mind. The workout almost becomes a happy side benefit. It's worked so well that I've collected a couple of friends to keep me running through the summer, too.
If you're trying to keep in shape on your own, you're setting an obstacle in your path.
Sure, you can get around it. But wouldn't it be easier not to have to try?
How to find an exercise buddy
ExerciseFriends.com is a free online service that matches people looking for workout buddies. Members can search the site by gender, age, ZIP code and activity. Their top interests? Walking, hiking, running, tennis, weight training and cardio workouts. The site is not a dating service. It was created by Austin resident Patrick McCluskey.
|Learn about the utilizes of aluminum gutters|
posted by Swuzb El on May 30 2014, Updated on May 30 2014
| This gutter will seems to be fresh new for many years and also the maintenance amount is incredibly very low. Aluminium gutters are seamless gutters which have been presented with a variety of designs out there.|
Almost all of the roof of homes is leaking in the wet year. So to have far from the trouble you might have to try the best gutters to the roof which is definitely the aluminum gutters. Aluminum gutters are most generally used to continue to keep the rain drinking water far from your house. They may be most commonly positioned in eaves, and that is alongside the tiles on the roof and course of action of this is frequently accomplished by masons. By means of the intricate channels with the pipe, the gutter is available to draw away the accumulated drinking water. The rain gutter will run together the perimeter belonging to the property and then the downspout is joined on the gutter. Eave's channel or eave's trough is another identify of the downspout gutter for rain.
Aluminum guttering is among the staple items and important portion which the planned home necessitates. This can be the fundamental root for your beloved residence which you'll produce styles of dangers. You could possibly expend your hard earned money to produce your desire valid. These hazards will aggravate substantially throughout the wet period. This will likely act as a fighter towards rain while in the wet year. Certainly one of the main challenges, if the rain water accumulates on any piece for the household or any roof is increasing the wild grasses. If these mature around the surface area of the place then they will likely rip together the partitions and even they may have the potential to interrupt the walls. may help you to definitely get about the rewards and the makes use of of your aluminum gutters and seamless gutters.
Seamless gutters will deliver a great deal more many advantages on the people. Seamless gutter will preserve your property, insert the worth and can safeguard your residence. These aluminum gutters are specially produced by making use of the exclusive devices and it may possibly stand up to the hardest weather affliction. You really don't must retain these gutters mainly because it should help reduce and manage the soil erosion. There are a lot sorts of guttering surreys can be found in the industry. Fifty % for the consumers will use the round gutter that can seems as typical and more efficient. There is also a square condition guttering can also be accessible but the use is scarce. With the tall and large properties some of the most in the people will favor the frequent gutters. The gutters can be found in any shapes into the building up. The choice for the aluminum gutters will count on the shape with the dwelling and it'll make your property look and feel spectacular.
Does one get specialized roofline products and services in Surrey and bordering locations? You'll be able to head to . Aluminium gutters in Bespoke Roofline Ltd deliver quite possibly the most outstanding solutions as per your standards. You can favour aluminium guttering services and obtain a few advantages.
|Naples Taxi inc|
posted by Figaro Gaston on Dec. 15 2014, Updated on Dec. 15 2014
| Naples Taxi, inc is the Best Taxi Company in Collier County by Naples Award. Contact Naples Taxi to try the Service|
FOR IMMEDIATE RELEASE
Naples Taxi, Inc Receives 2014 Best of Naples Award
Naples Award Program Honors the Achievement
NAPLES November 27, 2014 -- Naples Taxi, Inc has been selected for the 2014 Best of Naples Award in the Transportation category by the Naples Award Program.
Each year, the Naples Award Program identifies companies that we believe have achieved exceptional marketing success in their local community and business category. These are local companies that enhance the positive image of small business through service to their customers and our community. These exceptional companies help make the Naples area a great place to live, work and play.
Various sources of information were gathered and analyzed to choose the winners in each category. The 2014 Naples Award Program focuses on quality, not quantity. Winners are determined based on the information gathered both internally by the Naples Award Program and data provided by third parties.
About Naples Award Program
The Naples Award Program is an annual awards program honoring the achievements and accomplishments of local businesses throughout the Naples area. Recognition is given to those companies that have shown the ability to use their best practices and implemented programs to generate competitive advantages and long-term value.
The Naples Award Program was established to recognize the best of local businesses in our community. Our organization works exclusively with local business owners, trade groups, professional associations and other business advertising and marketing groups. Our mission is to recognize the small business community's contributions to the U.S. economy.
SOURCE: Naples Award Program Contact Naples Taxi to try the Service. Phone (239) 400-3333. CONTACT: Naples Award Program Email: PublicRelations@awardservice.org URL: http://www.awardservice.org
|No equipment exercise websites|
posted by Udut, Kenneth on Mar. 9 2010, Updated on Mar. 9 2010
| Collected by my mother|
Three Internet gym memberships that provide formal programs at no cost and don't require any elaborate equipment:
|simple no-equipment exercises from realage.com|
posted by Simplify3 on Nov. 3 2007, Updated on Nov. 3 2007
| these exercises were suggested to me by my realage.com results, which said I am 4.4 years OLDER than my calendar age!|
|Take an Active Vacation!|
posted by Kudut on June 27 2007, Updated on June 27 2007
Take an Active Vacation
Have you thought about how great it would be to include your family in your pursuit to exercise more regularly? Family exercise will improve the health of your loved ones, make exercise more fun, and at the same time develop stronger connections between all of you. With a little creativity, you can find a way to make it work for everyone.
Consider making your family vacation an active one. Instead of spending time lounging on the beach or riding in a tour bus, plan a vacation that's full of fun, outdoor activity. Try to incorporate some of these ideas into your next trip, so that your family does at least one activity each day:
Go swimming or play at a water park
Hike a trail in a national park
Take walking tours of historical landmarks
Go white water rafting, kayaking, or canoeing with a guide
Take a ski trip
Go on a bicycle tour
Paddle boat at a resort of theme park
Try climbing, snorkeling, or scuba diving
...the possibilities for fun family activities are endless!
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|Vitamins and Minerals - what they do and the best food sources|
posted by Udut, Kenneth on May 6 2010, Updated on Aug. 11 2011
Supports energy metabolism and nerve function
spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk
Supports energy metabolism, normal vision and skin health
spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams
Supports energy metabolism, skin health, nervous system and digestive system
spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp
Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis
widespread in foods
Supports energy metabolism
widespread in foods
Amino acid and fatty acid metabolism, red blood cell production
bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast
Supports DNA synthesis and new cell formation
tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans
Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance
meats, poultry, fish, shellfish, milk, eggs
C (ascorbic acid)
Collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxidant
spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, strawberries
Supports vision, skin, bone and tooth growth, immunity and reproduction
mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver
Promotes bone mineralization
self-synthesis via sunlight, fortified milk, egg yolk, liver, fatty fish
Antioxidant, regulation of oxidation reactions, supports cell membrane stabilization
polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod
Synthesis of blood-clotting proteins, regulates blood calcium
Brussels sprouts, leafy green vegetables, spinach, broccoli, cabbage, liver
Maintains fluid and electrolyte balance, supports muscle contraction and nerve impulse transmissions
salt, soy sauce, bread, milk, meats
Maintains fluid and electrolyte balance, aids in digestion
salt, soy sauce, milk, eggs, meats
Maintains fluid and electrolyte balance, cell integrity, muscle contractions and nerve impulse transmission
potatoes, acorn squash, artichoke, spinach, broccoli, carrots, green beans, tomato juice, avocado, grapefruit juice, watermelon, banana, strawberries, cod, milk
Formation of bones and teeth, supports blood clotting
milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli
Formation of cells, bones and teeth, maintains acid-base balance
all animal foods (meats, fish, poultry, eggs, milk)
Supports bone mineralization, protein building, muscular contraction, nerve impulse transmission, immunity
spinach, broccoli, artichokes, green beans, tomato juice, navy beans, pinto beans, black-eyed peas, sunflower seeds, tofu, cashews, halibut
Part of the protein hemoglobin (carries oxygen throughout body's cells)
artichoke, parsley, spinach, broccoli, green beans, tomato juice, tofu, clams, shrimp, beef liver
A part of many enzymes, involved in production of genetic material and proteins, transports vitamin A, taste perception, wound healing, sperm production and the normal development of the fetus
spinach, broccoli, green peas, green beans, tomato juice,lentils, oysters, shrimp, crab, turkey (dark meat), lean ham, lean ground beef, lean sirloin steak, plain yogurt, Swiss cheese, tofu, ricotta cheese
Antioxidant. Works with vitamin E to protect body from oxidation
seafood, meats and grains
Component of thyroid hormones that help regulate growth, development and metabolic rate
salt, seafood, bread, milk, cheese
Necessary for the absorption and utilization of iron, supports formation of hemoglobin and several enzymes
Facilitates many cell processes
widespread in foods
Involved in the formation of bones and teeth, helps to make teeth resistant to decay
fluoridated drinking water, tea, seafood
Associated with insulin and is required for the release of energy from glucose
vegetable oils, liver, brewer's yeast, whole grains, cheese, nuts
Facilitates many cell processes
legumes, organ meats"
-- Vitamins and Minerals - what they do and the best food sources