Excercises

Tips for Exercise in Diabetes
Exercising regularly makes you look and feel better. This energetic image yo
u project is due to the extensive benefits provided by regular physical acti
vity. These include improved stamina, lung capacity, heart function, joint f
lexibility and bone strength, blood circulation, mental alertness, psycholog
ical well being and of course more effective weight control. Therefore, it s
hould come as no surprise that exercise can significantly decrease your risk
of suffering from chronic diseases and improve your condition if you are al
ready facing one.
One such condition is Diabetes. Diabetes is becoming increasingly common

and appears to be related to the growing number of people who are overwei
ght. Diabetes means that your blood glucose (also called blood sugar) is
too high. Your body uses glucose for energy. But having too much glucose
in your blood can hurt you.
The three cornerstones in the treatment of diabetes are food, medications, a

nd activity. Of these three, activity should be a first choice for the perso
n who has diabetes. Moving toward a more physically active life is generally
inexpensive, convenient, easy and usually produces great rewards in terms o
f blood glucose control and a general feeling of well-being.
How does exercise benefit people suffering from Diabetes?
Exercise has the potential to control diabetes by non-medical means, reducin

g the severity of the disease, and significantly reducing the risk of long-t
erm complications. If you are suffering from diabetes, here is why you shoul
d exercise:
* Exercise burns calories, which will help you lose weight or maintain a
healthy weight.
* Regular exercise can help your body respond to insulin and is known t
o be effective in managing blood glucose. Exercise can lower blood glucose
and possibly reduce the amount of medication you need to treat diabetes, or
even eliminate the need for medication.
* Exercise can improve your circulation, especially in your arms and leg
s, where people with diabetes can have problems.
* Exercise can help reduce your cholesterol and high blood pressure. High
cholesterol and high blood pressure can lead to a heart attack or stroke.
* Exercise helps reduce stress, which can raise your glucose level.
* In some people, exercise combined with a meal plan, can control Type
2 Diabetes without the need for medications.
Who can exercise?
It is advisable that you exercise if you have:
* Blood glucose less than 250 mg/dl.

* No symptoms of retinopathy (damage to the blood vessels of the eye),
neuropathy (damage to the nerves and circulation to extremities), or nephro
pathy (kidney damage).
* No cardiovascular problems such as angina, embolism, or aneurysm.
* No other condition that makes exercise inadvisable.
Who shouldn't Exercise?
Exercise is not suited for you if:
* Your blood sugar is above 300 mg/dl, especially with positive urine test
for ketonuria.
* You are sick with flu, infection or another illness that is worsening blo
od sugar control.
How much should I exercise?
It is recommended that you do a moderate-intensity physical activity for at

least 30 minutes on 5 or more days of the week. If you are not accustomed
to physical activity, you may want to start with a little exercise, and wor
k your way up. As you become stronger, you can add a few extra minutes to y
our physical activity. Do some physical activity every day. It's better to
walk 10 or 20 minutes each day than one hour once a week.
Which activities should I prefer?
Walking vigorously, hiking, climbing stairs, swimming, aerobics, dancing, bi

cycling, skating, skiing, tennis, basketball, volleyball, or other sports ar
e just some examples of physical activity that will work your large muscles,
increase your heart rate, and make you breathe harder. In addition, strengt
h training exercises with hand weights, elastic bands, or weight machines ca
n help you build muscle. Stretching helps to make you flexible and prevent s
oreness after other types of exercise.
Do physical activities you really like. The more fun you have, the more likel
y you will do it each day. It can be helpful to exercise with a family member
or friend.
Any precautions that I should take?
Precautions to take if you take insulin or oral diabetes medication:
* Talk to your doctor before starting any new exercise program.

* Exercise regularly, ideally at the same time each day.
* Be consistent with exercise and also with meal times and insulin injecti
ons.
* Avoid exercising at times when your blood sugar level is low.
* Have a high carbohydrate snack about 15 minutes before exercising.
* Do not inject insulin into the muscle groups that will be used during
the exercise session because the insulin will be absorbed too quickly, and m
ay result in hypoglycaemia or low blood sugar.
* When you exercise, wear cotton socks and athletic shoes that fit well and
are comfortable. After you exercise, check your feet for sores, blisters, irri
tation, cuts, or other injuries.
* To avoid strain when you walk or jog, don't use weights.
* If you have heart problems, do not work out alone.
* If you have numbness or lack of feeling in your feet, choose a low imp
act activity such as walking, cycling or swimming. Do not jog.
* Strenuous strength training or high-impact exercise is not recommended
for people with uncontrolled diabetes. Such exercises can strain weakened b
lood vessels in the eyes of patients with retinopathy.
* Exercise can lower your blood sugar. Watch for signs of hypoglycemia
(low blood sugar) during your workout and for several hours afterward if
you are using insulin or other medicine to lower your blood sugar. These s
igns include sweating, headache, heart racing, confusion, and weakness; bu
t some people have little or no warning before the blood sugar gets too lo
w. If you take medicines to lower your blood sugar, carry some cheese crac
kers or hard candies when you work out.
* Drink fluids before, after, and as needed during exercise to prevent loss
of body fluids.
* Tell those exercising with you that you have diabetes and also tell th
em what to do if you become weak
It's a good idea to keep some glucose, chocolate or a sugary drink to hand w
hile you exercise. Remember that hypoglycaemia may not only occur during exe
rcise but also some hours later. Therefore, it is important to check your bl
ood sugar not only immediately after exercise but also some time later to en
sure that extra glucose is not required at that stage.
Why Drink Water During Workout?
Water is the most essential ingredient to a healthy life. Our bodies are ma
de up of 65 percent water. Being dehydrated by even 2 percent can decrease
performance by 10 percent. Water performs important functions in our body l
ike:
* Transports nutrients and gases.

* Helps to remove waste and toxins from the body.
* Helps to regulate the body's temperature.
* Lubricating joints and tissues.
* Facilitating digestion.
Hydration becomes more imperative when you are making up for the water lost
in sweat from a good workout. Adequate fluid intake is essential to comfor
t, performance and safety. The longer and more intensely you exercise, the
more important it is to drink the right kind of fluids.
Why is Water important during exercises?
Staying hydrated is fundamentally important to a successful exercise regimen,

in fact, for any activity for the following reasons:
* Increases performance
We build up heat in the working muscles when we exercise and this cau
ses our internal temperatures to rise. Our bodies cool by perspiring, or sw
eating. The evaporation of sweat on our skin is what cools us. When exercis
ing in humidity, we lose even more water and need to drink more to keep coo
l and replace lost fluid. Your performance will diminish with the loss of f
luids. The water we lose through sweating comes from blood plasma, the vehi
cle for red blood cells, which contain the oxygen that muscles need in orde
r to perform work. As you become dehydrated, your total blood volume is red
uced, and the oxygen-carrying capability of your blood decreases. If you co
ntinue to exercise without proper fluids, you may have a drop in blood pres
sure, dizziness and nausea.
* Increases energy
Proper hydration enables your body to turn ATP (adenosine triphospha

te) into ADP (adenosine diphosphate), inorganic phosphate, and energy whic
h is just what you need for a good exercise session. This is essential for
muscle contraction. That's why you get cramps when you run low on water.
* Increases Fat Metabolism
Fat metabolism depends upon hydration, so if you hydrate yourself prope

rly, you'll be helping your body turn fat into energy. Now, your body won't b
urn fat just by drinking a lot of water. You still have to eat right and exer
cise. But if you neglect taking in enough hydration, you'll sabotage your wei
ght loss efforts.
* Provides Cardiac Support
Keep your hydration levels up and your heart will have an easier tim
e pumping blood through your body. But if your water levels are low, your
plasma volume decreases. Then your cardiac efficiency diminishes. And that
means your heart has to pump faster just to keep blood flowing to your or
gans. The right amount of water helps your cardiovascular system work more
efficiently by maintaining a more normal level of plasma volume.
How much water should I drink?
Follow these guidelines to make sure that you are well-hydrated for your wo
rkout:
* Two to three hours prior to a workout, drink two to three cups of water.
* During a workout, drink one-fourth to one-half of a cup of water ever

y 15 to 20 minutes throughout your training session. In warm weather you ma
y need more because of increased water loss due to sweating. Your thirst me
chanism is blunted during exercise, so don't rely on drinking only when you
are feeling thirsty. Instead, set your watch to go off every 15-20 minutes
to prompt you to take a sip.
* During your post-workout recovery, don't forget to recover with two t
o three cups of water. Replace each pound of body weight lost during your w
orkout with at least two cups of water.
What about Sports Drinks?
Sports drinks can be helpful to athletes who are exercising at a high intens
ity for 60 minutes or more. Fluids supplying 60 to 100 calories per 8 ounces
(close to 235 ml) helps to supply the needed calories required for continuo
us performance. Sodium in sports drinks helps with glucose absorption which
in turn helps working muscles. It's really not necessary to replace losses o
f sodium, potassium and other electrolytes during normal training since you'
re unlikely to deplete your body's stores of these minerals. If, however, yo
u find yourself exercising in extreme conditions over 3 or 5 hours (a marath
on for example) you may likely want to add a complex sports drink with elect
rolytes.
Go into your workout fully hydrated, and you'll be more invigorated than you
will if you're thirsty. Exercise is easier when there's plenty of water in
your system. If your workout is a sweaty affair, bring along a sports water
bottle to sip from in between sets, and make sure to have an extra glass of
water after you leave the gym. And Remember, these tips for hydration apply
to any kind of activity and you don't have to be a marathon runner to benefi
t from quenching your thirst. Stay hydrated, have fun with those workouts!
Swimming Benefits
The benefits of exercise on our physical and mental health are innumerable.
Being active can help you live longer and feel better. It can improve your
mood and help you sleep better. It can help you manage your weight and impro
ve your balance. In order to become fit, there are those who proclaim the vi
rtues of a runner's high, the intensity of weight lifting and the teamwork b
asketball inspires, but not everyone can participate in such high-impact exe
rcise.
This is when swimming comes into picture. Swimming is an ideal activity for
people of all ages and ability. When swimming, your body is supported by w
ater so there is no excessive stress on any one set of muscles or joints. S
wimming can be done as an exercise or as a pastime that can be enjoyed all
the year round. It can be carried on out-of-doors in the sea, river or swim
ming pools. You can swim with your family or your friends, or on your own.
Very little equipment is needed and one can begin at an early age and conti
nue for as many years as one feel inclined.
Swimming is an ancient pastime and workout. Many experts believe that our
ancestors learned how to swim by observing and imitating the behavior of a
nimals that live in water, such as fish and frogs. The earliest record of
people swimming is found in the Cave of the Swimmers, a cavern dating back
to 4000 BC in the southwest Egyptian desert near the border with Libya.
Swimming is a healthy activity that you can continue for a lifetime. It is a

low-impact activity that has many physical and mental health benefits. If you
like being in the water, here are some benefits that will have you smiling a
ll the way to the pool:
Physical Benefits:
Cardiovascular Fitness: Swimming is categorized as an aerobic exercis

e because even a few laps can be very demanding. It reduces blood pressure,
and risk of having a stroke. It reduces your resting heart rate and increa
ses your cardiac input. It makes your heart to pump blood effectively and e
fficiently. When you're aerobically fit, your body makes use of oxygen to s
ustain movement more efficiently.
*
Muscular Strength: Swimming as an exercise requires all the movement

muscles to co-ordinate at the same time. Water creates more resistance th
an air; so you need to try much hard when it comes to swimming. As a resul
t of this you develop stronger muscles.
*
Flexibility: Swimming and water exercise, when accompanied by good s

tretching habits, can greatly improve flexibility. The smoothness of the m
ovements helps lengthen and stretch muscles rather than make them bulky, g
iving one the appearance of being more toned, healthy and strong.
*
Low impact Exercise: The buoyancy of water acts as a protective gear a

round the body. It takes away any excess pressure on the bones, joints and m
uscles. There is no harsh pounding or jerks to jolt the system. It is one of
the safest and cushioned form of physical exercise a person can find. If a
person suffers from joint pains then swimming is a good form of exercises fo
r him. It is also used by physiotherapists to rehabilitate the person who ha
s just been through an accident or a surgery.
*
Aids in weight loss: During 30 minutes of swimming it is possible to

burn 260 calories. Low water temperatures also stimulate blood circulation
and metabolism. Because the metabolism is accelerated (even after coming ou
t from water), the fatty reserves are reached faster than usual. Therefore,
swimming can optimally assist to your weight loss programs.
Mental benefits:
Removes the fear of water: Most children are very afraid of water. Th
is fear has to be eliminated at young age otherwise it might become a phobi
a when he/she grows up. Swimming should be introduced in early ages to boos
t a child's confidence when facing water.
*
Reduces Stress: Swimming forces you to regulate your breathing and all
ows more oxygen to flow into muscles. It also helps in massaging your muscle
s and relieves stress. Being enveloped by the warm water facilitates a calmi
ng and meditative feeling. It is also an activity that can act as a stress b
uster.
*
Community activity: It is a great way to socialize and make new frien

ds. Many health clubs offer swimming facilities along with the regular gym
membership. It is great way to have some laughs and get a great workout.
Once you start swimming, you'll find it addictive and your body will be crav
ing to get into the water and get moving. This is because all elements of th
e body get a workout in water, while the mind enjoys the rest and being at p
eace. So pick up a towel and a swimsuit and dive in!
Brisk Walking
Brisk walking is a rather popular form of exercise, especially when it comes

to women. Brisk walking essentially means walking at a swift pace. It is beli
eved that walking briskly burns almost as many calories as running or jogging
for the same distance, and poses less risk for injury. This kind of walking
is also considered aerobic activity and is often a part of an entire aerobic
set.
How to Brisk Walk
* When a person walks at a pace that is sufficient to raise his/her heart r

ate to its "training zone" for cardiovascular stamina then its safe to say that
you are brisk walking.
* Start with heel down on the ground as a first step. Roll your foot thro
ugh to the toe, with no unnatural pushing from one foot to the other. Once yo
u get the hang of it you can start taking shorter steps. More frequent short
steps will give you a better workout and be easier on your joints.
* It's important to swing your arms. Bend your arms at the elbow at a 9
0-degree angle and swing them toward the center of your body. Swinging your
arms properly will give you a better aerobic workout and help you burn mor
e calories. Also, you will be able to move faster than if your arms are dan
gling at your sides.
* Keep your back erect to maintain good posture. Your head should rest co
mfortably in line with your spine - don't tilt it back or tuck your chin.
These are a few quick tips to get you started on how to brisk walk. Brisk wal
king has several benefits too. Let's look into these
Benefits of Brisk Walking
1. It helps to fight against stress, by providing complete relaxation to your

mind.
2. It protects you from the clutches of diseases like osteoporosis, colon can
cer, constipation etc.
3. It increases the longevity of your life, by maintaining your fitness.
4. It relieves you from backache trouble and also acts as a great remedy fo
r arthritis problem.
5. It helps in increasing your flexibility, by strengthening your muscles,
bones and joints, thereby toning your body.
It's true that walking is good for you. It's good for many a things not just
to knock of those extra kilos, for example its good for your heart, it's good
for your lungs, it's good for the muscle and bone growth of your children an
d it's good for your overall feeling of wellbeing. Brisk walking is a mild lo
w-impact exercise that can ease you into a higher level of robustness. Brisk
walking is most popular and comfortable exercise for all ages of people. It i
s one of your body's best forms of exercise. It is safe, simple and needs no
extra special training or practice. So while you are out there exercising the
re's absolutely no harm in trying this form out too!
Benefits of Cycling
Gone are the days when cycles were used merely as a means of transport by
people to commute on shorter distances. Cycling is a sport and an exercise
now, which has got the whole world going crazy after it.
Cycling is by far the most energetic activity you can undertake. Other acti
vities like weight lifting may produce more force or more muscle power over
a short period like sprinting or swimming, but there is nothing that match
es the long-term, high-power demands of cycling. For many people cycling pr
ovides a fun, consistent, reasonable means of exercising, improving cardio
functions, and losing weight. The added advantage of this exercise is that
people of all age groups and fitness levels can do it.
Cycling needs efforts from whole body. It is a complete exercise for whole
body. Be it your limbs or shoulders or arms, everything has to be in motion
and rhythm. The nice thing about cycling is that you can go at the speed t
hat you want. If you want a good vigorous work out, you can increase the we
ight on your exer-cycle. If you want a leisure ride you can take your cycle
around your neighborhood. Cycling makes you utilize your hips, legs along
with waist line muscles and thus helps in burning stored fat and ultimately
leads to a proper slim trim shape and size of body.
The health benefits of cycling are numerous. For instance:
* Cycling is good for your heart: Everyday cycling is an effective and e

njoyable form of aerobic exercise. It reduces the risk of serious conditions
such as heart disease, high blood pressure and the most common form of diab
etes.
* Cycling helps in weight management: Cycling can be part of a program

to lose weight because it burns the calories. You can burn almost as many c
alories as jogging and it is much gentler on the joints than jogging or aer
obics. Hence it is highly recommended for anyone over forty. It also activa
tes and boosts your metabolism thereby fastening the weight loss process.
* Cycling can improve your mood: Cycling can have positive effects on
how you feel. Moderate cycling has been found to reduce levels of depressi
on and stress, improve mood and raise self-esteem.
* Cycling can help to maintain strength and coordination: There can also
be indirect benefits in terms of reducing injuries from falls, which can be s
eriously disabling, especially in older people. Cycling also helps a lot in m
aintaining your stamina and also enables one to carry out day to day work wit
h vigor and energy.
* Cycling helps save the environment: Already there are scores of reasons
to say that our earth is getting polluted day by day and cycling is one cool
solution for all environment concerns. A cycle is zero on emission levels an
d can bypass the most congested traffic without any hassles. Thus it is more
efficient in pollution norms and doesn't get stuck up at heavy traffic conges
tion.
If you exercise regularly, you will be able to lose excess pounds and achieve
a healthy weight. At first, try to take a thirty-minute session three-five d
ays a week. Do not forget to warm up before cycling. Your pace should not be
too high: you should feel warm and only a little out of breath. Cycling is fu
n. Find a pal to join you. Do not hesitate, just take out your helmet and go
out and ride.
How to Keep on Running?
As a runner, there is almost nothing in this world that can take you to th
e places that running does. You can find your solitude in running. You can
find your thoughts and peace, energy and motivation. You can come up with
best ideas and solve your toughest problems when you are running.
But sometimes when you are running, you get this urge to stop running and st
art walking or just stop and relax. There's no logical reason for it. The bo
dy is ready. The mind is just turning lame for some reason. This is the poin
t when that little voice in your head tempts you to stop, saying "Come on, w
hy bother, stop running, no one need know."
Of course the more you run, the greater your stamina, but it still feels tough
sometimes to keep on running when you feel like stopping. So much of this is
psychological. Often the first fifteen minutes or so feel like the worst until
you 'get into your stride' and it starts to feel a little easier. So what to
do when you hit a wall while running? Here are some tips:
* Keep going
Promise yourself that, no matter what, you will go on, even if you are
walking, crawling, or puttering. Initially you might feel a bit of discomfo
rt, but after a few trips, your body will adjust, and what seemed impossible
, will soon be something you can easily manage. So stay on your feet; Eyes s
traight ahead. Move.
* Don't think
Have a blank mind of thought and run "in the moment" or "in the present"
. This will create a state where everything is effortless and there is a fluid
ity of motion, a natural economy of motion that is efficient, smooth, powerful
, effortless, and without suffering.
* Focus on breathing
Sometimes this one works; you will notice less discomfort and less wh
ining from the mind about the body not feeling quite energized. You will fe
el ready enough to continue running.
* Be creative with your workouts
Doing the same workout day after day leads to boredom and burnout. F
ind some new running routes; challenge yourself by adding some speed or up
hill climb to your workout. Being creative with your workout will add new
life to your running.
* Reward yourself
Rewards can be a powerful motivator. When you do succeed, make sure t

o do something nice for yourself. Many runners who have reached their goal
treat themselves to some tangible reward: a new running shirt, a sports wat
ch, a meal at a nice restaurant, or a special trip. The ideas are limited o
nly by your imagination.
* Make running sociable
Running solo might be boring, but if you can make contact with other p
eople then that can be fun. Run with a friend or your life partner. Perhaps
even your dog could become a training partner.
Any of these mind games can be initiated by you consciously. But, it's really
cool to realize that your brain did it on it's own to get rid of the whining
. Running and motivation go hand-in-hand.
There is something about running that transforms you. In the beginning, it ca

n be very difficult, and there will be times when you feel like stopping, but
if you can beat that little negative voice inside you that wants you to stop
, you will learn that you can beat anything. Running will teach you to overco
me your doubts and negativity, and that's a gift that will take you to new he
ights in anything you do.
Why Exercise in Morning?
It is true that one can exercise at any time of day as long as you're burnin
g those extra calories. However, there are many added benefits to choosing m
orning time to any other. Even if you manage to fit in just 15 minutes of st
renuous exercise, it will help you stay happy and healthy all day. Here are
some reasons why exercising first thing after waking up is beneficial.
Benefits of Morning Exercise
When you exercise in the morning, you'll find that because of the incr
eased intake of oxygen and circulation of blood in your body, you'll stay en
ergized for the whole day. It will automatically put you in a healthy frame
of mind. Whatever other things you may have on your schedule, you will notic
e that you will be eager and energetic to handle them.
*
Morning exercise is a great way of waking up your brain, thus helping

you to be alert to plan out your daily, weekly, even monthly schedule. It wi
ll help you organize your thoughts and make mental lists of what the day hol
ds for you.
*
Exercising in the morning can help reduce stress that has built up due t
o work, family and other life situations. One of the reasons this is true is b
ecause morning time is the quietest and most peaceful time of day - before the
daily routine begins. It gives you alone time, time to think and work things
out for yourself, without being disturbed.
*
Increase in morning activity levels (exercise) helps increase metaboli

c rate. This means that you end up burning calories throughout the day, no m
atter how often you may choose to eat. However, you still need to take care
about what you put into your body. Exercising goes hand in hand with sensibl
e eating.
*
Research has proven that people who exercise in the mornings tend to be
the ones most consistent in their fitness regimes and diets. So if you choos
e morning time for your exercise program, then chances are that you'll stick
to the plan for the long term. And that's a good thing!
*
Waking up at about the same time everyday and exercising daily at th

e same time conditions your endocrine system and circadian rhythm to "know
" when to wake up and prepare your body for the rest of the day. The human
body is a learning machine. You can train it to be on schedule with your
exercise program.
*
By exercising in the morning, you make sure that you won't miss it out f
or the day. A lot of times other things can crowd out exercise - work, meeting
s, social events etc. Thus, exercise tends to get pushed to be the last priori
ty at times.
*
Breakfast is the most important meal of the day. Most people eat a lig
ht breakfast before they exercise in the mornings. This is a double bonus. F
or one thing you actually get to eat breakfast which will keep you going the
whole day. Secondly, you exercise and thus, energize yourself.
So there you have it. If you're not a morning exerciser, try switching over f
or a couple of weeks. In that time you will be able to tell whether mornings
work for you or not. Keep those calories burning!
Choosing a Running Route
Fitness can be really uncomplicated, not all ways to being fit are via a pay
ment plans and celebrity endorsements. So when people choose to go running o
r walking it's probably a wise choice because you're not procrastinating on
what needs to be done; namely getting fit! This is the one exercise one can
do all year around. The one thing to consider before getting on this wagon t
o fitness is "Routing"! It's not just one of the things to consider but is i
n fact the biggest facet of running some would think.
Running Route:
* There are various roads to consider while choosing a route to run on. B
ut keeping in mind one's fitness goals and weather, its not tough to chart ou
t a map for oneself.
* The scenic route is a common way to make the choice. In fact it can w
ork as a motivation to go running. If you enjoy where you go running then t
he workout can be fun and you'll want to do it again. Some studies suggest
that being outdoors, especially in more "natural" environment has a positiv
e effect on your wellbeing. Running through parks, or along water bodies li
ke canals and lakes can be very invigorating.
* Terrain is an important factor when running. Depending on your fitness
goals one can choose a different terrain for a different purpose. For insta
nce flat levels for a brisk but steady pace; gentle hills for a challenge; a
nd steep slopes, which are more demanding on the way up and require better b
alance on the way down.
* Earth surface is another factor to watch out for as most injuries can
occur on poor surface roads. The best surfaces for both walking and runnin
g would have to be uniformed, cushioned surfaces such as grass or loose gra
nular tracks. Uneven or clammy surfaces just end up taking more work and co
ncentration and just time consuming.
* It's good to go down familiar routes as this gives you the option to rest
in places that feel comfortable incase you've over stretched yourself.
* If you happen to be running in the city area, then routing yourself via
a café or a general store might not be a bad idea for that much needed hydrati
ng break!
* Last but not the least thing while on your run is to consider your secu
rity. It's best to avoid deserted areas as well as very crowded areas; becaus
e as a runner you neither want to be a victim of some bored criminal's idea o
f harassment or come in the way of a speeding motorist.
With the company of a friend or an iPod this is indeed a great way to work ou
t your extra fat and stress all at once!
Running Towards Fitness
Who's to decide what the best form of exercise is? At the end of the day it's
about making the right choice for you, taking into consideration a few point
s and then picking an option. Never the less "Running" as it is, seems to be
a popular choice.
Let's address why we should make running the exercise to do and what we nee
d to get kick started on this fabulous preference...
Five Reasons to Run:
* Health benefits: There is conclusive proof that running improves your

health, for instance it is an excellent way to strengthen the heart and ens
ure there is efficient blood and oxygen flow throughout the body, which help
s decrease your risk of a heart attack. Running improves your immune system
so your body functions are more effective and efficient at fighting off germ
s.
* Weight Loss: It's a great way to get into shape and knock off those extr
a kilos! You can choose to run on an even path or up and down a hill, if you g
o distances, then you'll see the desired results.
* Running for a cause: It's the marathon season, be it in Delhi or New
York and what better way to get started than for a cause. Running can also
be used as a way to give to the society you live in. Many races benefit NGO
s that do so much good around the world. Running for something that's bigge
r than you is a great way to stay motivated to keep training and can make y
our races even more significant and rewarding.
* Meeting New People: While there are some folks who like to exercise o
n their own, running is a great way to form new friendships based on common
grounds like fitness. If you have a regular group of people who run with y
ou or even just one friend, it helps in staying motivated too.
* Inexpensive and flexible: All one has to do is put on a good pair of sho
es and head out the front door! If you're one to travel what better way to get
to know a place than to head out for a discovery jog.
These are some of the great reasons to start on the running program. And whil
e you're on it take a checklist of the very few things you will need...
Clothes and gear:
* As long as you're comfortable a nice pair of tracks or shorts, depending

on the weather and a good t-shirt is all you need in terms of clothes.
* Make sure you have a good pair of running shoes, as this is important
so as to not cause any injuries (a common occurrence while running).
* If possible carry along a small bottle of water, hydrating oneself while
on a long walk or run is a good idea.
What ever your motivation to run, there's no two ways about the great physica
l and mental benefits. So get the ball rolling and step into the outdoors!
Benefits of Working out as a Couple
One of the nicest things about working out with your spouse or partner is
that you get to spend quality time together! Throughout the week the two o
f you maybe apart doing your own thing with work and its requirements. How
ever, exercise time can be a shared time of bonding and catching up with y
our lives.
Benefits of Exercising as a Couple
The two of you may have very different weight loss goals. But working out
together will mean helping each other out. There are many benefits when yo
u choose to exercise as a couple. Togetherness time is just the bonus! Her
e are some plus points of couple exercise:
Safety: Accidents can happen during exercise - a trip, a twisted ankle

or wrist. Having your soul-mate with you, watching as you workout together
is advantageous to both of you. Help is always at hand!
*
Common Interest: Apart from the many other things you may enjoy in c
ommon you could add exercise to that list! New activities to the already g
rowing common interests can only add to the excitement of your relationshi
p and help keep it fresh! Think about it, you can never have too much in c
ommon.
*
Encouragement: Getting support with your exercise program is another

wonderful thing when you workout with your partner or spouse. You can alw
ays count on him or her to encourage you and help you boost your motivatio
n when you just don't feel like you want to go on. Your spouse will always
be honest with you without hurting your feelings.
*
A Deeper Bond: When we exercise the brain releases chemicals which sti
r up feelings of happiness, thus reducing stress and tension. These chemical
s also increase arousal and libido. Studies show that partners who enjoy exe
rcising together report having better sexual relations with each other thus
deepening their bond.
*
Pride: By exercising, you show that you care for your body and want to
be able live a healthy life for longer. That in turn means that you so trea
sure the time you spend with your spouse that you want to be around longer!
*
A Sense of Balance: Women tend to prefer cardio workouts whereas men

go for strength training. By spending workout time together, it's a great o
pportunity to learn from each other. Let your partner share their knowledge
with you and you enjoy the new fitness experience.
*
Quality time: Mentioned earlier, this is a good time to catch up with

each other having been apart during the week due to work and other respons
ibilities. By choosing a common workout time, you will not have to sacrific
e this one-on-one time which is uniquely yours.
How to Start a Program Together
If you're not already exercising together, then here are a few tips to get goin
g:
* Sign up for classes together. You can choose from salsa to contempora
ry dance, yoga, aerobics and many others.
* Do cardio workouts side by side. You can watch and learn from each ot
her.
* Stretch together. By doing assisted stretches, your body becomes more f
lexible.
And there you have it. An opportunity to spend time with your loved one an
d get a great body workout. So what are you waiting for? Head straight to
the gym with him (or her) and start bonding!
Read more: http://www.lifemojo.com/lifestyle/benefits-of-working-out-a

s-a-couple-667479#ixzz0XvpPUuOb
Never too late to start exercising
Fitness and training has become part of our lives more and more, whether it’s
a walk in the park or a 90 minute endurance run, fitness is an essential par
t of our lives and our healthy living.
Yet research shows, that on average 4 out of every 10 people over the age of
50 take part in absolutely no exercise what so ever. This is a very high pe
rcentage of people not taking part, considering the importance of exercise a
nd its benefits. Partially the reason for this is because older people feel
that exercise isn’t as important in their later years, as it was when they w
ere younger. But it is quite the opposite way round. The older we get the mo
re exercise we need as we become more susceptive to diseases such as osteopo
rosis and heart disease among other diseases. Exercise helps fight against s
uch diseases once you have clearance from your doctor.
Studies also show that older people also have the same ability as younger p
eople to increase their endurance and strength. In another study it was fou
nd that the hearts of male athletes between the ages of 50-70 years was jus
t as powerful as that of a twenty year old. New studies done by Charles Har
lequin on an 80 year old man show that he improved his strength by up to 30
0%.
Exercising in your later life also makes tasks at home easier. You can get e
xercise from working at home even if it’s a task such as gardening and will
help improve your fitness levels.
Through exercise the power output of your heart will increase and so will als
o respond better in times of physical and emotional stress. Exercise will als
o help reduce your blood pressure, cholesterol level and help fight against t
ype two diabetes.
Overall exercise is a great benefit for your health and lifestyle. If you want t
o live a long and active life exercise is the way to go.
Need Motivation to Exercise?
Exercise like any other hard work needs motivation and in some people's case
s more than others. There have to be things we can do to keep the focus and
remain interested in exercising. The other thing about motivation is you usu
ally find it only when you really look for it... Starting a fresh, energetic
and healthier standard of living is something you do for yourself, like mak
ing an investment in the future that will ensure first, that you live to see
your older years and secondly that in the years ahead, you spend them activ
ely doing what you like.
Here are ten things to get you motivated on exercising:
1. The Benefits: Talk to anyone in the fitness industry and you'll get th
e same answers, the benefits to our body when we exercise are innumerable. I
ts human nature to want to do things from which we get rewards/benefits. Sta
ying away from life style diseases like diabetes or just losing weight these
are all benefits of exercising!
2. Keep a dairy: Keep a record of how much you work out in a week and
see how it makes a difference to your energy levels. If you feel bold e
nough see how much weight you loose or how many muscles you make every m
onth! This will keep you motivated.
3. Rewarding hard work: At the end of the week or month give yourself a
reward, be it in the form of a holiday or even a day out, you deserve it an
d when you genuinely work out, its natural to look forward to that promised
end!
4. Goal oriented: Set yourself some goals but be realistic, so if the resul
ts are slow you don't get disappointed. But every time you achieve your goals,
it gives you more reasons to challenge yourself further.
5. Dress the part: It's very important to dress the right way to feel like y
ou're out doing the part. If you dress sloppily then you'll feel sloppy too. So
perk up your dress sense, whether it's a jog in the park or even going to the
gym.
6. Time yourself: If you have an hour to exercise, give yourself a target.
If running say you'll cover an X amount of kilometers and if you're at the g
ym then tell yourself you simply must burn X amount of calories. As and when
you start achieving your targets, it'll get you motivated to do better.
7. Endorphins: These are feel good hormones that get released in our bod
ies when we exercise, one feels upbeat and happy! So go get those endorphin
s out!
8. Vanity: Who doesn't want to look good? People who are over weight can
loose the weight and feel great and people who are already in their weight
category can stay fit by keeping the exercise routine going.
9. Have fun: It's important to choose work outs that let you have fun, al
ong with the health benefits! This keeps you going and has you looking forwa
rd to the next day.
10. A friend: Sometimes having company while you work out can be a great
motivation. Besides having moral support your friend can help you stick t
o your aims and goals.
There are probably many more motivational factors out there, some general a
nd some personal but what ever they may be they all lead to the same common
goal, "Good health". It's a question of getting out there and just doing w
hat are bodies were meant to do... be active!
* Keep going
* Don't think
* Reward yourself


ights in anything you do.
Read more: http://www.lifemojo.com/lifestyle/how-to-keep-on-running-3

04123#ixzz0XvpdfLK6
Is your Treadmill Workout Boring?
Treadmill training comes very close to being the perfect method for indoor ex
ercise. It's convenient, efficient, effective and versatile. It can be adapte
d to nearly any exercise goal and can meet the needs of almost every athlete.
Despite all those benefits there is one major disadvantage when exercising
on the treadmill is boredom. The thought of running or walking on a tread
mill brings only the image of monotony and a humdrum workout. In many ways
those treadmill haters have a good point. Using a treadmill sometimes pro
vides very little in the way of motivation. Running alone in an empty room
or while staring at nothing but a blank wall should probably be considere
d a form of torture.
To keep your treadmill workouts from getting stale, try some of these tips f
or beating boredom on the treadmill:
Run with a friend: If you and a friend belong to the same gym, get hi
m/her to run on the treadmill next to you. You can motivate each other and
provide distraction to make your workout time go by faster. And one great t
hing about treadmill running with friends is that you don't have to be the
same pace, so you can run with friends who you wouldn't normally run with o
utside.
*
Try an interval workout: Rather than running at a constant pace, mix

up your run with hard and easy segments. It can be as simple as: a five-min
ute warm-up followed by three sets of four-minute intervals (two minutes of
hard running and two minutes of easy running), followed by a five-minute c
ool-down.
*
Try Meditation: Trying meditation techniques while running on the trea
dmill is something that runners have been using for years to get rid of bore
dom.
*
Pop-in some entertainment: Pop in your favorite DVD, turn on your fav
orite show or create a play list of your favorite songs to keep your motiva
tion up and add another element of enjoyment. If you are planning on runnin
g for forty minutes make sure that your playlist is longer than 40 minutes
so your playlist won't run out before you are done. Wanting to hear that ne
xt song will provide extra encouragement to keep running.
*
Use your treadmill display: Almost all motorized treadmills will displ
ay your total calories burned, total miles, current speed and total time. So
me will also give you calories per hour, average speed, current pace, averag
e pace and heart rate data. Using the abundance of data that is available ca
n be both entertaining and motivating. You can scan through the data and see
your progress in the workout. You could also set goals for average pace, ca
lories burned, distance or time.
*
Take a break and change your routine: If you are struggling, take a b
reak from the treadmill, or cut back on walking and add other activities su
ch as strengthening exercises. Add a minute or two of running, or some incl
ines. Make sure you use your arms while walking and maybe add light weights
. Your mind will be distracted by paying attention to your arms and your le
gs.
*
Earn a day off: Daily exercise is something you are going to pursue f
or the rest of your life. You will come to enjoy your treadmill workouts bu
t aside from getting bored you also must avoid getting burned out. Every fe
w weeks, reward yourself with a day off and go do something different with
that hour normally devoted to exercise.
*
Alternate with another cardio machine: Try breaking up your run by alt
ernating with the bike or elliptical trainer. If you want to do a 40-minute
cardio workout, run on the treadmill for 10 minutes and then jump on another
machine for 10 minutes, and keep alternating until you've reached your tota
l goal time.
Another useful job that can be done when you are on the treadmill is to mak
e all your important phone calls for the day. After all, your hands are fre
e and you have set the timer! Give this time to your friends and family and
make good use of your exercise hour. This way, you also avoid boredom and
guilt!
10 Reason Why You should Cycle
Most people would agree that they need to exercise more often. We all need
about 30 minutes of activity a day to keep healthy; that's about 10,000 wal
king paces or 5 miles (8 km) of cycling. Getting around by bike or on foot
is a simple way to make your 30 minutes of activity part of your normal day
. Cycling or walking wakes you up in the morning, gets you fit, helps you l
ose weight and can even help to reduce stress.
Cycling can be done for transport, recreation and sport. Riding a bike is en
joyed by people of all ages. Cycling is a great way to escape from worries a
nd stress. You can cycle at anytime, anywhere, on your own or with family an
d friends. All it takes is a roadworthy bike, a helmet, shoes, comfortable c
lothes and some pedal power. The simplicity, cost-effectiveness and ease of
use of the bicycle have contributed to its worldwide use and popularity.
There are many reasons why it is a good idea to get on your bike:
1.
Healthy Immune system: The immune system serves to protect the body fr
om infections and diverse systemic diseases. Studies show that moderate acti
vity, such as cycling, strengthens the immune system and thus contributes to
a healthy life. It can also increase activity against tumor cells, assistin
g the prevention of related illnesses.
2.
Strong Muscles: During cycling, most of the body's muscles are activa
ted. The leg muscles are responsible for the pedaling movement; the abdomen
and back muscles stabilize the body on the cycle and cushion external infl
uences; and the shoulder-arm muscular system supports the body at the handl
ebars. All this trains and tightens up the muscular system, making it stron
ger and able to function efficiently.
3.
Strengthens the skeletal system: Exercise and the accompanying strain

on the skeletal system strengthens it and increases mobility. Cycling has a
positive effect on bone density and strength. Moreover, a muscular system st
rengthened by cycling supports and protects the skeletal system.
4.
Prevents spinal diseases and back pains: Posture when cycling is optim
um and the cyclic movement of the legs stimulates muscles in the lower back,
where slipped discs are most likely to occur. In this way the spine is stre
ngthened and secured against external stresses. In particular cycling can st
imulate the small muscles of the vertebrae which are difficult to affect thr
ough other exercise. This can help reduce the likelihood of back pains and o
ther problems.
5.
Reduces Mental stress: Cycling has a considerable relaxing effect due

to its uniform cyclic movement which stabilizes the physical and emotional
functions of the body. This counteracts anxiety, depression and other psyc
hological problems. The exercise also controls hormonal balance.
6.
Prevents Heart and cardiovascular diseases: The heart is one of the most
important organs for a healthy life but can be damaged by inactivity. Cycling
is ideal for training the heart to be stronger which results in less stress o
f the heart. All the risk factors that lead to a heart attack are reduced and
regular cycling reduces the likelihood of heart attack by more than 50%.
7.
Reduces Blood pressure: Moderate cycling can prevent, or at least reduc

e high blood pressure and so help to avoid stroke or damage to the organs. Bl
ood pressure is also reduced by a lower heart rate, which is a result of regu
lar cycling.
8.
Stamina: Cycling is especially good for aerobic exercise as the strain

on the body is less than in other endurance sports. Improved stamina reduces
tiredness and fatigue and promotes a sense of well-being.
9.
Low impact exercise: It is easy on your joints because it is a non weight
-bearing form of exercise. It can be done at any level of intensity, which make
s it suitable for people of all ages and levels of fitness.
10.
Saves the Planet: Increasing bicycle trips in preference to car trips

will reduce greenhouse gas emissions and reduce road maintenance costs, as b
icycles produce only insignificant wear and tear on roads. Cycle for 25 minu
tes every day instead of driving, you'll save around 165kg of carbon dioxide
emissions within a year.
Riding on local roads can be a great way to familiarize yourself with ridin
g on the road and gaining confidence in cycling. Once you are more confiden
t, you may want to use bicycle lanes on main roads. Remember to maintain yo
ur safety and the safety of others at all times.
Ride safe!
end!
gym.
s out!
rd to the next day.
Benefits of Aerobic Exercise
In a normal 24 hour period, investing 30 minutes in exercise and body toning

isn't too much to ask. True, we're all in a hurry to get the kids to school,
get to work on time, finish projects, get home and cook dinner and the rest o
f it. But what amount of time do we set aside for our body that helps us do a
ll these marvelous, multiple tasks? Not much, you say? Well, then, its time t
o change things for the better.
How Aerobic exercise helps the body?
Let's take a look and see what happens to the human body when it indulges i
n aerobic exercise.
During any form of aerobic exercise, we use the large muscles of our hands,
legs, hips, and other muscles. The quick movements and jumping, along with
side to side motion cause the heart to pump blood faster to the body. In a
ddition to this, the lungs take in a lot more oxygen which aids the circula
tion of blood to even the tiniest capillaries which open up wide. This way
your body gets energized faster. It also helps the blood stream carry toxin
s out of your body faster than normal. The body releases endorphins, which
are natural pain killers. These endorphins flow throughout the body through
the blood stream and hence, make you "feel better".
The first step to starting any form of aerobic exercise is to consult your d
octor. He or she will be the best person to assess your present condition an
d tell you how and when to start what type of exercise. If you're overweight
, the doctor may suggest mild form of aerobics, the absolute basic. If your
weight is proportionate to you height, the doc will check other vital body f
unctions before recommending moderate to intense aerobic exercises. Whatever
be your age, weight and frame of mind, do not take up aerobics before consu
lting your physician.
What regular Aerobic Exercise can do for You?
If you're looking for some reasons why you should begin aerobic exercise, her
e's a small list to begin with:
Reduces health risks: From diabetes to cholesterol to high blood pressu

re, the list goes on. All these conditions and many more can be kept at bay i
f your body is healthy and aerobics is just one good way to do that.
*
Keeps off the extra weight: Aerobics is the easiest and fastest way to
help shed those extra pounds and keep them off for good. Once you've lost t
he bulk of your weight, the muscle weight that replaces it, can be maintaine
d by regular, moderate aerobics. This can help you ward off osteoporosis, a
degenerative bone disease.
*
Keeps your arteries clear: Aerobics help increase the amount of "good
cholesterol" (HDL) in your body and decrease the "bad cholesterol" (LDL). Th
is is good news for your heart; you won't ever have to find out that your ar
teries are blocked.
*
Strengthens your heart: This form of exercise strengthens your heart, m

aking it pump blood to the rest of your body in the most efficient manner.
*
Builds stamina: Initially, when you're new at it, aerobic exercise will
make you a bit tired and sore. However, in the long run, you will notice that
your stamina has increased and with it your body's resistance to illnesses and
viral infections.
*
Boosts your mood: Although aerobic exercise is all about increased movem
ent and heart rate, it releases certain "feel good" chemicals from the pituita
ry gland in the brain. These tell your body to get out of the gloomy state it
is in. You will instantly feel better, less anxious or depressed.
Don't wait any longer. Don't worry about how heavy you are. Hurry, ask your
doctor and get started! The sooner you begin, the sooner you will reap the
benefits of just 30 minutes of jumping around!
Top 12 Exercise Excuses
There are lots of evidence that exercise is good for you. Keeping fit means
you reduce your risk of many diseases and some cancers. Despite the many ben
efits of exercise, statistics show that two-thirds of adults are not physica
lly active on a regular basis and a quarter get virtually no exercise at all
. As humans, we can be very clever in devising reasons and excuses not to ex
ercise.
Most of us make excuses at one time or another for our behavior and the rea
sons vary widely. In our busy and often stressful lives, we convince oursel
ves that there simply isn't time to be physically active. Excuses not to ex
ercise appear more frequently when motivation begins to wane or boredom set
s in. While one missed exercise session may feel insignificant, it may sign
al the beginning of an important motivational lapse. These excuses are the
most dangerous. They signal a critical change in the individual's commitmen
t to a healthier lifestyle.
It's time to face your excuses head-on so that you can overcome them and c
hoose to live a healthier lifestyle. Here are some of the most common excu
ses for skipping exercise along with ways to combat them.
1.
I don't have time: This is by far one of the most common excuses used.
Physically inactive people have just as much free time as exercisers, so you
can chuck this excuse! If you fall into this category, then it's time to revi
ew your daily schedule. Get up earlier and take a brisk walk around the socie
ty. Of course, take the stairs instead of the elevator, walk around your offi
ce etc. Bottom line, be creative with your time.
2.
I'm too old: You're still not. Exercise is an ageless activity, and it's
the closest thing we have to the fountain of youth. Exercise may not erase th
e wrinkles on your skin, but it will increase your energy level, have you lose
weight, reduce stress, allow you to live longer and healthier, and renew your
confidence. And that's just for starters. In fact, research shows that exerci
se is the best medicine we have for helping us age gracefully.
3.
I am embarrassed because I am fat: That's all the more reason why you
should go to the gym. If you feel embarrassed by your physical condition, av
oid the super fancy, ultra-trendy gyms. Instead find a neighborhood gym, whe
re you won't feel out of place. Most people are far too worried wondering wh
at people think of them to take notice of others. Honestly, they don't spend
time thinking you're silly, because they're too busy thinking that you thin
k they're silly.
4.
I don't Know where to start: A great way to ensure your workouts are mo
st effective is to hire a personal trainer or an online personal trainer. Wel
l-qualified trainer will keep you safe and enlightened. Also, there are books
, online websites, television shows and videos that offer loads of advice and
tips.
5.
I have tried and failed: People often quit because they schedule too m
any workouts, work too hard or don't give themselves rest days. If you've be
en unsuccessful at exercising in the past, then re-evaluate what went wrong.
Be prepared the next time. Gradually increase the intensity of the workout.
6.
I can't afford a gym membership: May be true but you don't have to spend
a single minute in a gym in order to lose weight or get fitter. Just walking
outside is a great place to start. Try walking, cycling or exercising at home.
7.
There is No gym near my house: So who said you have to work out in a g
ym? There are lots of places you can get the exercise you need. At home. At
work. Going from home to work. All you really need is a pair of athletic sho
es, a bit of imagination and a willingness to try different things.
8.
I don't have any exercise equipment: It has been said that you can tell
a great trainer by his ability to train a client without equipment. While eq
uipment isn't necessary, it can certainly enhance your fitness routine and ad
d variety. But don't let lack of equipment be the reason you don't exercise.
Try push-ups or surya namaskar or yoga; they don't require any equipments.
9.
Exercise is boring: Don't view exercise as a lifetime evil. Walking, d

ancing, tennis, swimming, cycling, hiking, gardening, aerobics, playing with
your children, jumping rope; there are countless forms of physical activity
to choose from. With so many ways to become active, all you need to do is f
ind a few activities that you enjoy and alternate between them.
10.
Exercise takes too much time: You can get a great workout in 30 minut
es, the amount of time you spend watching a really bad serial on TV. If you
don't have that much time, break it down into more manageable segments; sa
y ten minutes at a time. You'll soon find that you don't need to do everyth
ing in one big block.
11.
I am stressed: Exercise helps to reduce stress and frustration and imp
roves your mood. People who regularly workout handle stressful situations mo
re easily and tend to suffer less anxiety and depression. Try a form of exer
cise that doesn't require you to concentrate, like walking or running, and y
ou may find that you are able to solve irritating problems as you exercise.
12.
I can't lose weight because of my genetics: Genetics or metabolism, n

othing can hinder your way to fitness. The marvels of modern medical and bi
ological research are astonishing. There are methods to help you loose weig
ht irrespective of your genetics or slow metabolism.
Remember that doing something is better than doing nothing. Consider other
ways to be physically active. In case you haven't got the message, the impo
rtant thing is to do more than you're doing now, and keep doing it. Make a
date with a happier, healthier you.
A Beginner's Guide to Safe Exercising
Exercise is the magic pill. It doesn't really matter how old you are or how ou
t-of-shape you may be, it's never too late to start exercising. Regular physic
al activity will enable you to reach a greater level of health; including, but
not limited to, weight reduction, improved circulation, increased bone densit
y, reducing stress, and lowering cholesterol.
These days, if you open any fitness magazine, you can't help but get excited
about the idea of getting into shape. In the past, the idea of starting eve
n a basic exercise program would be met with a series of moans and groans. H
owever, in recent years, fitness programs have become a whole lot of fun. If
you plan to start a beginner fitness program, there are a few things you sh
ould do in preparation.
* Consult with your physician before beginning any exercise program.

* Wear appropriate exercise clothing. Fabrics that absorb sweat and remove
it from your skin are best; loose-fitting, light weight cotton is also fine.
* Drink plenty of water.
* Start out with as little as 10 to 15 minutes of exercise a day at a comfo
rtable pace, gradually increasing over time.
* Exercise with another person to keep yourself motivated.
* If the weather makes it boring or too uncomfortable to exercise outside
, try indoor activities, such as walking on a treadmill or even at the mall,
take a dance class, go swimming at an indoor pool, or exercise in your home a
long to a fitness DVD.
* Stretch before and after your workout.
* If you experience dizziness, chest pain or have difficulty talking dur
ing exercise, you are working beyond your level. Relax, allow your heart rat
e to drop gradually before stopping completely, since an abrupt stop can cau
se problems with blood circulation and fainting.
* Always remember the golden rule of exercise safety: start slowly, and
build up the intensity and duration of your exercise gradually. Trying to ma
ke up for lost time, or go from couch potato to exercise maven overnight, is
a prescription for problems.
The first step is the sweetest, but it's your fit body that you'll remember
the best, and it's vital to be fit without injuries. Take your time, become
educated about how your body works, and listen to your heart. Let your body
be your guide. Get to know it and its injury-prone areas and back off from a
ny movement that causes pain or cramping. And above all, never compare yours
elf to others. Ready, Set, Exercise!
Are You Over Exercising?
It is universally recognized by medical practitioners and the public that regu

lar exercise is beneficial to health. Psychologically and physiologically, the
re is no doubt that indulging in activities that flex the muscles and raise th
e heart rate brings enormous benefits and represents an important part of a he
althy lifestyle.
But sometimes people rigorously train because they're enthusiastic about a ce

rtain sport and end up practicing overzealously. Some are so anxious to reach
fitness goals that they train too frequently and/or vigorously. All this eve
ntually results in injuries such as pulled muscles, and stress fractures etc.
What is Over Exercising?
Over-exercising, also called compulsive exercising or obligatory exercising,
is when an individual engages in strenuous physical activity to the point
that it is unsafe and unhealthy. A regular exercise program provides many be
nefits, and it is normal to be mildly sore and a little tired following your
workouts. You might even push yourself beyond your limits at times, and tha
t's okay too. But, if you overdo it without allowing your body to recover, i
t can break down.
How much is Too Much?
To maintain a normal healthy state of the body, 2,000-3,500 calories should

be burned each week through aerobic exercises, such as running, cycling and
the like. Thirty to forty-five minutes a day, five or six days a week is suf
ficient to acquire health benefits. Exercise beyond 3,500 calories per week,
however, leads to decreased physical benefits and increased risk of injury.
What are its Symptoms?
Basically, when you train beyond your body's ability to adapt to exercise i
n a positive way, you may start to experience any/many of the over exercisi
ng symptoms.
* Feeling tired and lacking energy

* Persistent muscle soreness
* Difficulty sleeping
* Increased resting heart rate
* Headaches
* Irritability
* Loss of motivation
* Depression
* Decreased appetite
* Sudden weight loss
* Increased incidence of injury
* Increased susceptibility to infections
What are its dangers?
The physical risks are numerous. A very real risk with this disorder is dehyd
ration if the sufferer is not drinking enough fluids. Over-exercise can also
lead to insomnia, depression and fatigue. Additional physical side effects in
clude muscular and skeletal injuries, like shin splits, bone fractures, arthr
itis, or damage to cartilage and ligaments. Too much exercise can lead to the
release of excessive free radicals, which have been linked to cellular mutat
ions and cancer.
A sufferer may see deterioration of their personal relationships or failur

e at work or college. Many who exercise compulsively may become socially w
ithdrawn.
What can I do about it?
Here are a few tips to help keep your body healthy by training safely:
* Chill out: This is the simplest and most obvious solution. For those w
ho are experiencing signs such as loss of motivation or muscle sores, taking
a break will be a welcome relief.
* Set realistic goals: Set realistic fitness goals, ones that you can achiev
e without over-exercising.
* Go for massages: Receiving regular massage will help to release tension
, increase circulation, help with recovery, and in turn may help to prevent o
veruse injuries.
* Go for Variety: always make changes in your exercise patterns so that
it does not become monotonous and you are enjoying every bit of it.
* Appropriate Diet: Exercise can help you to lose weight and stay in shap
e because it uses up a lot of calories. However, you also need to eat a healt
hy diet so that your body gets the energy it needs.
Always stop exercising if you feel pain as it's often a sign that something i
s wrong, and learn to recognize the signs of over-exercise, such as injury, e
xhaustion and not being able to perform as well. Exercise should make you fee
l refreshed and energized not exhausted. If it's causing fatigue, soreness, o
r a feeling of utter dread, listen to your body! It may be time to make a cha
nge.
Common Exercise Mistakes
Exercise is like driving a car; there is a wrong way and a right way to do i
t. When you do it right, you get from A to B in one piece. Do it the wrong w
ay and you can end up flat on your back recovering from injury. Anecdotally,
most of us are guilty of exercising the wrong way at some point and we have
the scars and niggling injuries to prove it. It's easy to make mistakes whe
n you exercise. Often it's because we haven't been trained in the proper tec
hniques, and occasionally it's because we just don't pay close enough attent
ion to what we are doing. In either case, mistakes in exercise can be counte
r-productive to your goals and harmful to your body.
When one exercises, they want to make sure that they are getting the most o
ut of it by receiving the best benefits that come from the routines that th
ey practice. It must be noted that there are right ways to exercise as ther
e are wrong ways. Many people mistakenly believe that as long as they get t
heir adrenaline pumping and blood flowing they are correctly performing the
ir exercises. This is a huge misconception that must be corrected. There ar
e plenty of errors that people make while performing their exercise and the
y should be promptly notified. Below, we have identified what we feel to be
some key exercise mistakes made by people:
* Not stretching enough
It's always a good idea to stretch for a few minutes prior to exercise,
especially concentrating on the muscles that will be used during the fitness a
ctivity. Most importantly, spending time stretching after a workout for about
8-10 minutes, you will reap major benefits. Muscles that are flexible are far
less likely to be injured than tight ones.
* Poor Technique or form
Using incorrect form can lead to injury. Examples include: letting the
knee extend beyond the toes during a lunge or squat; using momentum to lift h
eavy weights; not exercising through a full range of motion will produce less
-than-optimal results. To learn proper form, it's helpful to invest in a few
sessions with a certified Personal Trainer.
* Incorrect Machine Set-up
Exercise equipment is adjustable and it's important that you set it up t

o fit you before you use it. If you don't know how, ask a staff person. Using
poorly adjusted equipment is a set-up for injury.
* Inconsistent Progression
Exercising too hard and too often, or increasing intensity too quickl
y is a common mistake. Consistency and gradual progression are important fo
r avoiding injury as well as for making improvements.
* Overestimating Your Exercise
This is a sure-fire way to an injury and a painful one at that! Too muc
h weight will contribute to poor form when lifting and create injury to other
areas of the body in addition to the muscle you're targeting. Know your limi
ts.
* Jerking while lifting weights
Lifting too much weight can contribute to jerking. The best way to stre
ngth train a muscle is by using slow, controlled movement. If you're jerking
your weights you're inviting injury, especially to your back muscles.
* Improper breathing
Most of us don't pay attention to our breathing when we are exercisin

g. One should incorporate proper breathing techniques into each move by inf
lating your stomach as you inhale and squeezing your abs as you exhale. Thi
s way you regulate the exercise speed, intensity and work on your core musc
les at the same time.
* Long exercise breaks
Socializing with friends may take a lot of your time at gym. Focus on
what you do at the moment. It is not the amount of time you spend inside the
gym, but the amount of quality exercise you do that gets results.
* Not Drinking enough water
If you wait until you are thirsty to have a drink, you are probably no
t getting enough fluid. Most people drink just when they are thirsty, but be
ing thirsty is a poor indicator that your body needs water. When you are deh
ydrated it can lead to cramps and muscle tightness which can result in muscl
e tears. On days that you exercise, you should drink even more water to rehy
drate your body.
* Not Cooling Down
When your schedule is busy it's tough enough to fit in a workout. So

to add extra time for a cool-down can seem impossible. But it's important t
o allow cool-down, even if just for 5 minutes. Just as your body needs a wa
rm-up it also needs a cool-down. Take some time to gradually let your heart
-rate lower. Stopping aerobic activity abruptly can cause a number of probl
ems such as blood pooling in your lower extremities or making you feel ligh
t-headed.
* Poor Goal Setting
Unrealistic or vague goals can contribute to exercise dropout. The key is

to establish a training goal that is specific and appropriate for your fitness
and skill levels. Try to define challenging but not impossible goals.
Other areas to watch during physical activity include pacing yourself and sa
fety. Remember that even the best athletes didn't become so overnight. It ta
kes determination, endurance and patience. Enjoy exercise, but do it safely.
And remember, physical fitness is a journey, not a destination.
Post Workout Recovery
Most people exercise for the benefits they get from their workout: improved
sports performance, better endurance, less body fat, added and even just f
eeling better. It's somewhat instinctive to warm-up before a workout. You m
ay jog in place a little, shake out your arms, do a few stretches, and some
other movements to get your heart pumping and your body feeling loose befo
re you exercise. After you're done exercising, however, you may be tired, a
nd taking the time to cool down and supporting your body post-workout may b
e the last thing on your mind. However, in order to maintain an exercise ro
utine it's important to recover fully after exercise. Recovery is an essent
ial part of any workout routine.
Why Recovery After Exercise Is Important?
When we exercise our muscles breakdown, tiny fragments of protein within th

e muscle cells shatter. The more we exercise during a workout the greater t
he muscle catabolism (degradation). After any workout routine the muscles n
eed to replace all elements lost, both proteins and energy stores need repl
acing for muscles to make a full recovery. But if muscles are not given eno
ugh time to recover fully before another workout is repeated then the muscl
es progressively become smaller. Therefore, Recovery after exercise is esse
ntial for muscle and tissue repair, strength building and energy replenishm
ent. This is even more critical after a heavy weight training session. A mu
scle needs anywhere from 24 to 48 hours to repair and rebuild, and working
it again too soon simply leads to tissue breakdown instead of building. For
weight training routines, never work the same muscles groups two days in a
row.
What to do after a Work-Out?
Taking care of your body after exercise will impact your muscles (their stren
gth and soreness), how well your exercise is received and even how much strai
n you put on your heart. So if you're taking the healthy step of exercising,
be sure to extend it to include these simple, yet essential, after-workout ti
ps:
*
Stretch: Stretching is beneficial both after your warm up and before

your cool down session, but if you only have time to do it once, you should
do it after your workout, before you cool down. At this time, your muscles
are warm and more elastic, and stretching increases your flexibility and m
aximizes the range of motion around your joints. You should stretch all the
major muscles groups that you used during your workout.
*
Rest or Cool Down: Time is one of the best ways to recover (or heal) f
rom just about any illness or injury and this also works after a hard workou
t. Your body has an amazing capacity to take care of itself if you allow it
some time. Resting and waiting after a hard workout allows the repair and re
covery process to happen at a natural pace. It's not the only thing you can
or should do to promote recovery, but sometimes doing nothing is the easiest
thing to do.
*
Meditate: Meditation has many benefits similar to napping. It helps alle

viate stress and calm the mind.
*
Take a shower: Actually take a hot shower (or bath) for 3 to 4 minutes
and then a cold shower (or bath) for a minute. The hot water encourages blo
od vessels to expand and the cold makes them contract. Three to five sets of
this will speed up your blood flow.
*
Post Work Out Nutrition: After depleting your energy stores with exer
cise, you need to refuel if you expect your body to recover, repair tissues
, get stronger and be ready for the next challenge. This is even more impor
tant if you are performing endurance exercise day after day or trying to bu
ild muscle. Ideally, you should try to eat within 60 minutes of the end of
your workout and make sure you include some high-quality protein and comple
x carbohydrate.
*
Replace Fluids: You know it's important to drink water during your work
out, but it's just as important to stay hydrated afterward as well. Experts t
ypically recommend drinking an additional two to three cups of water within t
wo hours of finishing your workout. You should then keep drinking water regul
arly, as even if you don't feel thirsty it's still quite possible to be dehyd
rated.
*
Have a Massage: Massage feels good and improves circulation while allo
wing you to fully relax. A good sports massage on a regular basis is importa
nt. Realistically, most of us should try to go every month.
*
Avoid Overtraining: One simple way to recovery faster is by designing a

smart workout routine in the first place. Excessive exercise, heavy training
at every session or a lack of rest days will limit your fitness gains from e
xercise and undermine your recovery efforts.
Taking fifteen minutes directly after the workout can greatly improve all th
ese aspects. It is unfortunate most of us neglect this aspect of our trainin
g especially considering the majority of us already know these benefits. Arm
ing yourself with recovery methods is essential to reaping the benefits of y
our strenuous efforts to maximize your athletic performance and your overall
health.
Facial Exercises to Tone and Lift Your Face

**************************************************
Your face has more than ten bones and 12 muscles, with numerous branches of
nerves, arteries, and veins. As a person ages, the skin on their face begins
to sag. This can be caused by loss of muscle tone and elasticity.
Facial exercise can help in all of these areas. It is typically used to stimulat
e blood flow and circulation, to better prepare skin for a facial treatment, rel
ieve tension, or assist in treating medical conditions.
What is Facial Exercising?
It is a series of contractions and applied resistance to specific muscles in

the face, sort of like body building but for the face and neck. In addition t
o increase in muscle size, which provides a nice lift to the face, when muscl
es are contracted the supply of blood to that area increases by ten times tha
n normal, which brings more oxygen and nutrients to skin.
How do Facial Exercises work?
Facial exercises pull and push the facial skin to permit more oxygen as well
as nutrients to the cells of the skin. As a result the old and damaged cell
s are whisked away and the face complexion gets better or cleaner. Since fac
ial exercise enables the skin to absorb more moisturizer, the wrinkles will
be rubbed out within no time. The most advantageous aspect of facial exercis
es is that they are economical and you can do it absolutely free.
What are the benefits of Facial Exercises?
Benefits of facial exercise can be given as below:
* It stimulates blood circulation to feed the cells of the outer layers, pro
moting better color and skin tone.
* It rejuvenates the elasticity and natural collagen, and smoothes sunken a
reas of the face.
* It diminishes fine lines and softens deeper lines to create a more firm a
nd youthful texture.
* It brightens and tightens the skin.
Here are a few of the exercises that you can do at home to get started:
Exercises for a Double Chin
The chin is just another handy place for the body to store fat and too much
body fat being deposited under the jaw causes double chin. Here are some d
ouble chin exercise that you can do every day (twice a day if possible):
* Sit upright, tilt your head back looking at the ceiling, while keeping
your lips closed and then start a chewing movement. You will feel the muscl
es working in your neck and throat area. Repeat 20 times.
* Lie on your bed, with your head hanging down over the edge. Slowly br
ing your head up towards your torso and keep it there for 10 counts. Relax
and lower your head towards the floor again - repeat 5 times.
* Sit upright and face forward and while keeping your lips together, sep
arate your teeth by dropping your jaw and then push your jaw forward, keep f
or a count of 10, bring back to starting position and repeat 5 times.
* Sit upright, then tilt your head back as far as you can manage, now op
en and close your mouth several times feeling the muscle stretch each time.
Exercises for a Cheek
Over the course of time, the skin of the cheeks tends to lose its elasticity c
ausing it to sag and developing wrinkles. The following exercises, if done reg
ularly, will assist in lifting and firming the cheeks:
* Have a relaxed smile with your lips closed and then suck in your cheeks
toward and on to your teeth. Hold this for 10 counts, relax and repeat 10 ti
mes.
* Look in a mirror while doing this exercise. Smile a wide as possible
while keeping your lips closed and your mouth corners turned up. Try to m
ake your mouth corners touch your ears. Next wrinkle your nose and see you
r cheek muscle move upwards and feel these muscles work. Keep for 5 counts
, relax and repeat 10 times.
* Pout your top lip, turning the corners of your lips upwards and move y
our cheek muscles towards your eyes. You should at this stage try to get you
r top lip touching your nose. Keep in this position for 10 counts, relax and
repeat 5 times.
* Keep your lips and teeth closed and blow air under your top lip (do not
let the air out) and keep it there for 10 counts, then move the trapped air to
your left cheek for 10 counts, then your right cheek for 10, then your lower
lip and hold for 10. Relax. Repeat 5 times.
Eye Facial Exercises
* While keeping your eyes closed the whole time, first look down and then
look up as far as possible. Repeat the facial exercise 10 times.
* Keep your eyes closed while lifting your eyebrows and stretching your e
yelids down as far as possible. Keep in this position for 5 counts, relax and
repeat 5 times.
* Lift your eyebrows while closing your top eyelids until about halfway
closed, then open your eyelid wide open until the white of your eye shows ov
er your iris.
* Gently tone the muscles of the eyes by pressing two fingers on each si
de of your head, at the temples, while opening and closing your eyes rapidly
. Repeat 5 times.
Forehead Exercises
Forehead is one of the places where lines and wrinkles easily form. The fol
lowing exercises, if done regularly, will help you reduce forehead wrinkles
and make your forehead skin look and feel tighter:
* Lie on your bed with your head hanging over the edge. Lift your eyebr
ows as high as possible, with your eyes opening very wide. Relax and repeat
10 times.
* Sit upright facing forward and while bringing your eyebrows down over
your eyes, wrinkle your nose as far up as possible while flaring your nostri
ls. Keep for a count of 10, relax and repeat 5 times.
* Frown as much as possible and try to bring your eyebrows over your eye
s while pulling the eyebrows toward one another. Then lift your eyebrow as f
ar as possible while opening your eyes as far as possible as well in a look
of surprise. Repeat 5 times.
You can see the obvious improvement in your face only after two weeks. With
in six to nine months you will be looking five to ten years younger than yo
u were before starting to exercise! It's so much fun to have a natural skin
care, and look younger with these simple exercises.
Breathing Techniques while Running

******************************************
Breathing properly is a very important aspect of running. Most people think
running is primarily performed by the legs with some assistance from the a
rms but this is simply not true. The respiratory system plays a critical ro
le in a runner's effectiveness. Runners who are capable of bringing greater
levels of oxygen into their system without compromising their efficiency a
re more stronger than their counterparts who struggle to breathe-in enough
oxygen when they are running.
Why do I get out of breath when I run?
When you run, you get out of breath. This is normal and natural. Your body
runs on oxygen. When you start to exercise, whether running, walking or a
ny other physical activity, your muscles need more oxygen. The body meets
this need by supplying oxygen-rich blood to the muscles. The lungs work ha
rder to absorb this oxygen out of the air as the requirement is more. You
get out of breath.
Try to run at pace at which you can breathe easily. Use the "talk test" to f
igure out if your pace is appropriate. Your pace should be easy enough that
you can converse with your companions. If you can't converse comfortably and
you feel yourself out of breath, you're going too fast.
Why is Proper Breathing Important?
Having an efficient breathing pattern while you run will make you a more ef
fective runner. You will be able to cover longer distances if you are breat
hing properly. It will make your body more efficient at getting oxygen to y
our muscles, which will help you to increase your endurance. Also, having a
good breathing rhythm while running makes the sport much easier and a lot
more comfortable. And the more comfortable any exercise program is, the mor
e likely you are to stick to it.
How do I breathe Properly?
Optimizing your breathing rhythm is surprisingly simple. Below you'll find

some easy steps that will help you develop your own breathing pattern:
* Breath from Mouth:
You should typically breathe through the mouth rather than the nose b
ecause the mouth allows more oxygen to enter and more carbon dioxide to be
released. If you attempt to breathe through your nose while running, your f
acial muscles will tighten and your jaw will have a tendency to clench. The
act of breathing through your mouth will encourage your facial muscles to
relax and therefore create a more relaxed composure. If you still feel you
are out of breath, slow down a bit.
* Use more of belly breathing:
Breathe from your belly or diaphragm, not your chest. Try lying on you
r back and watch your stomach as you breath. If you are breathing correctly,
it should rise and fall with each breath, while your chest remains relative
ly motionless. Keep this feeling with you as you run.
* Take short and shallow breaths:
Your breathing should be with short and shallow breaths. You don't want
to get into a breathing pattern of taking long, deep breaths on every inhala
tion or you won't be able to run very far. However, when you run up a steep h
ill that requires plenty of effort and you feel yourself running out of breat
h, a deep inhalation (or several) may be necessary to catch your breath again
.
* Breath in Rhythm:
The main thing to remember about your breathing while running is the r
hythm. You need to continue inhaling and exhaling at a consistent rate. Rega
rdless of how fast you are running, this must be done. Check to see what you
r natural breathing pattern is by counting your steps as you run. Some runne
rs may find they breathe in for two steps and out for two steps while others
may take three steps before the next breath. Depending on the runners comfo
rt level, this pattern could be adjusted. Whatever your pattern is, keep it.
* Listen to your breathing:
Use your ears to control your breathing. If you can hear yourself breat
hing heavily while running at an easy or moderate pace, you are running too q
uickly for your condition.
Breathing properly is so vital to decreasing stress and promoting proper ph

ysical stamina and development that more people should practice it. It is s
imple knowledge like this that can keep you fit and healthy for a long time
. Though learning to focus on your breathing may not come as an easy concep
t to those just learning to coordinate breathing with steps taken, but prac
tice harder. Practicing healthy breathing techniques while running can help
a runner to better succeed in having more energy when running.
Running Without Injury
Most people start running informally as an enjoyable way to keep fit rather
than as a 'serious' sport. However, the allure of the sport is very strong f
or many, and you just might find yourself running competitively before too l
ong! Running is one of the best activities most people can do to improve the
ir health. Running regularly can help with weight loss, fighting aging and d
isease, and with generally staying healthy.
Why take up running? Because it is the simplest, fastest and the most acces
sible way to fitness and good health. You don't need a partner; you don't n
eed equipment, a court, or a gym; you can exercise the dog at the same time
and you don't need much time either. A mere 20 minutes run, three or four
times a week is enough to make you fit. Running outdoors in the fresh air r
einvigorates the mind as well as the body. You will find that not only your
physical energy levels will be enhanced but that you will enjoy a feeling
of well being that is reflected in having a more positive mood.
Despite its many health benefits there is some concern over the incidence of
injury, especially heel pain, shin pain and knee pain in runners and joggers.
Injury prevention is a very serious issue for those who run regularly. Exerc
ise jogger or race contestant, regardless of your aspirations, when you first
get started in the running sport there are some basic tips you must follow t
o avoid injury and discouragement:
* Shoes: Running shoes should fit properly. They should not be overly w
orn and should also ideally be designed to accommodate the person's style o
f running. Invest in a pair of running shoes before hitting the road. Addit
ionally, running shoes should be replaced regularly to prevent injuries whi
ch may result from the running shoe being overly worn out.
* Stretching: Runners can avoid injuries by stretching regularly. But do
not stretch before starting your run. Simply because cold muscles and ligam
ents do not stretch, they snap. Hence start your run slowly and do some gent
le stretching after your body has warmed up. Improper stretching is a leadin
g cause of injuries in runners.
* Do not ignore Pain: Simple tip, but golden rule for every runner. Do n
ot ignore the signs of pain. Pain is a way your body is telling you that som
ething is wrong. Ignoring an injured area may cause serious and long-term da
mage. Hence consult a doctor immediately if you are facing any such situatio
n.
* Gradually increase Intensity: Listen to your body as you run. Slowly i
ncrease your speed until you just start to feel a bit uncomfortable (muscles
, breathing, etc.) and immediately back off just enough to where you feel co
mfortable again. Just maintain this pace. Never increase more than 10% of th
e intensity per week.
The advantage of these pain-free techniques is that although you are experi
encing no discomfort, your speed will continually keep increasing throughou
t the progress of your run. Even long-time joggers can see an immediate imp
rovement in their times when they apply these principles. By adding the phy
sical strength and emotional well-being that running gives, you can look fo
rward to a vibrant and happy, long life.
Improve your Body to Run Better

*************************************
Running. It's painful, tedious, and exhausting. So, why do so many people do
it? People run for many reasons. Most often, people run to stay in shape an
d to reach an ideal body weight. Studies show that a combination of diet and
exercise is the most effective way to lose weight, as it triggers a loss of
body fat and a proportional increase of lean tissue. Running, a rigorous ca
rdiovascular exercise, allows a person to burn an average of 100 calories pe
r each mile he or she runs. Other popular activities, such as biking and wal
king, only burn a fraction of those calories in the same amount of time.
Yet, most serious runners will say their addiction goes beyond the physical
benefits they achieve from running. Runners say the intense exhilaration a
nd euphoria that comes after a run is what motivates them most. Most runner
s become addicted to this intense high (aka The Runners High) and then star
t pushing for more.
Whether you're running for fitness, weight loss, stress relief, or competitiv
ely, it's important to continuously challenge yourself in order to increase y
our speed and stamina. One of the key elements that you need to work on in or
der to increase performance is your body itself.
Our body is like a complex machine. If you take care of it and maintain it
in an appropriate fashion, it will deliver some exciting results. Multiple
studies show that regular strength training can improve running economy. So
how do you adopt your body to deliver maximum results? Here are a few tips
to get you started:
Good Nutrition: Eat right and you'll run well. It's that simple. Your
body functions best, and you run better, when your diet includes the right k
inds of foods in the right amounts at the right times. There are three subst
ances that the body requires in large quantities in order to function proper
ly. These three substances are: Carbohydrates, fats, and proteins. These are
called the primary nutrients. Carbohydrates are especially important for ru
nners; muscles need the glycogen that comes from them in order to produce en
ergy. Thus, Carbohydrates should supply about 60% of food intake among runne
rs and intake of fat should not exceed 25%. Aside from carbohydrates, protei
ns can also supply energy and should comprise about 15% of calories in a run
ner's diet.
*
Proper Hydration: Once the race starts, hydration becomes important, p

articularly if it is a warm day. Fluids are necessary in allowing blood to t
ransfer glucose to muscles and in flushing out metabolic waste. Furthermore,
insufficient fluids inhibit one's ability to sweat and runners need to swea
t more. So maintain proper hydration levels when you are running. Drink duri
ng your long workouts in practice too. Not only will drinking fluids make yo
ur weekend long workouts more comfortable, but it also will teach you how to
drink and how often to drink. Drinking while you run is not an instinctive
technique; you need to practice to do it properly.
*
Develop Your Strength: Some runners fail to do resistance exercises w

hich is unfortunate since the stronger your muscles are, the easier it feel
s to run the same distance .You can tone and develop your muscles through w
eight training at the gym on alternate days or you can develop lower body m
uscles by incorporating hills into your running routine. If you run indoors
, try changing the grade on the treadmill to around five to promote muscle
tone. Run at an incline for several minutes two or three times during your
workout to improve your running strength and stamina. Activities other than
running can also help develop other muscle groups. Swimming, biking, rowin
g, yoga can contribute to a strong, healthy body.
*
Stretch regularly: Stretch before and after any run or workout. It help
s reduce the chance of injury, and keeps the body limber. Spend about 10 minu
tes before and after the run stretching your hamstrings, quadriceps, calves,
ankles, glutes, back and shoulders. Hold each stretch for 15 to 30 seconds. S
tretching increases flexibility, reduces risk of injuries, and improves form
and fitness.
*
Challenge Yourself Regularly: If you don't challenge yourself, it wil

l be difficult to improve your running. Pick one day each week to perform a
more intense running for short periods during portions of your workout. Ru
nning hills one day a week will help you to develop speed, strength, and en
durance.
Don't give up! There are a lot of aches and pains in the beginning and it wi
ll feel like your body is pleading with you to pick a new hobby! Be persiste
nt and running will become a healthy new habit that makes you look and feel
great.
Runner's Diet
It seems almost impossible that joggers could become overweight. All that run
ning, all those calories burned along city streets and park paths, it just do
esn't seem right.
Many people jog regularly, despite the regular exercise their physique does no
t match their efforts. The reason is quite evident; they do not derive the tru
e benefit of their jogging schedule because their body is not getting the righ
t nutrition. Therefore, the job is only half done!
What you need to do is match your eating plan to your running habits. People
who run or jog regularly need to balance their diet according to their body
needs.
General requirements of a runner's diet
Carbohydrates: Runners can afford to eat a large quantity of carbohydrates

because maximum calories are burned in running and jogging. The kind of c
arbohydrate one eats though is very crucial. Many joggers make the mistake
of going for sugar as the major source of energy which actually leads to
a depletion of B-complex and calcium from their systems. Joggers need is c
omplex carbohydrates like whole wheat flour products (roti, brown bread, w
hole wheat pasta, brown rice). Before the run, one must eat a good fruit (
apple, chickoo, banana) to increase the availability of easy energy. For t
he recovery phase, the hydration has to be maintained to aid the toxins fr
om being removed from the muscles.
Proteins: Though the requirement of proteins is not as high as body builders

, yet marathon runners need to keep the protein intake to 1gm per 1 kg body
weight. Complete proteins like chicken, soy, egg, paneer should be taken. Fo
r regular joggers, high biological protein should be eaten in a sufficient r
atio (30-40% is usually sufficient).
Vitamins and Minerals: The basic requirement is:
* Calcium: To give strength to the bones.

* B complex: to aid in muscle recovery and carbohydrate utilization.
* Vitamin E: To ensure joint flexibility.
* Vitamin C: To boost the immunity and speed the recovery.
Water and salts: The most important aspect of running is the hydration level
. It needs to be maintained by drinking water before the run and 30 minutes
after the run (with salts). Similarly, one should also have a complex carb f
ruit mix with bananas before the run and 1 hour after the run.
Every runner should eat as healthy as possible to ensure a strong immune sy

stem and thus prevent illness. Eating a proper diet which is well balanced
can help a runner to stay in good shape. But some runners may have other sp
ecific dietary needs depending on their weight which help the runner to tra
in properly. Here are some general guidelines:
Vata Person
* On Target weight: Before the run, you must eat a fruit to get that sug
ar. You can eat a lot of carbohydrates which should come from brown wheat, b
rown rice and whole grain cereals.
* Overweight: A vata person who jogs but is still overweight needs to c
ut down the fried foods, alcohol consumption, dairy and sweets in the diet.
Your diet should consist of complex carbohydrates 50% and proteins 30% and
fat 20%.
Pitta Person
* On Target weight: Pitta people have a very strong digestion and there
fore are tempted to eat junk food. They also have an acidic digestion and h
ence should avoid alcohol and fermented foods as it may create acidic and t
oxic environment in the stomach and muscles.
* Overweight: Pitta people are overweight due to stress and overeating a
nd since their stomachs can digest well they never feel uncomfortable despit
e overeating. Pitta people should have a diet which has 1/3 carbohydrates, 1
/3 proteins and 1/3 (fluids and about 15% fat and fiber). They should eat a
wide variety of fresh green salads before meals to balance the acidic enviro
nment.
Kapha person
* On Target weight: If you have managed to maintain the weight then tha
t's simply great! because your constitution is most vulnerable to weight ga
in. All you have to add is multi-minerals supplements for bone density and
vitamin C for immunity.
* Overweight: You need to cut down the five whites: white flour, dairy,
too much salt, too much sugar and too much ghee/butter.
In the end, a good diet is a lot like a good training program. Over the long
haul, a sound nutritional routine will deliver strong results and increased
performance, in the same way that a balanced workout program gradually impr
oves your conditioning. Since both are much more important over the long run
than in the short, your diet, like your training program, should be viewed
in the big picture.
Always keep the big picture in mind!
How to Prepare for a Marathon?

As summer rolls around, many athletic-minded folks take part in a marathon
for a challenging workout that can really pay off. If you've never run a ma
rathon, it's never too late to start! Dozens of half marathons are sponsore
d by various vendors and competitions around the country, and you don't nee
d to be in incredible shape to complete one. Running a marathon can be a ve
ry rewarding experience; it can test your physical and mental stamina, and
help you work towards a new goal. If you're looking for a new activity and
goal to set your sights on, a marathon can give you a fresh perspective! Th
ere are numerous benefits of running in marathon or training for one. These
include:
* It strengthens the heart and opens the capillaries, both sending energ
y to working muscles and flushing waste products from fatigued muscles.
* It strengthens the leg muscles and ligaments, thus improving your endu
rance.
* It increases your overall speed, even for shorter races.
* It teaches the body to burn fat as fuel.
* It develops your mental toughness and coping skills, thus increasing o
r enhancing your confidence level.
* It helps you socialize and meet new people.
* It helps you test your body to the limit and break free from your monot
onous schedule.
While completing marathon can be sometimes difficult, preparing properly fo

r these training sessions will make this important workout much easier to a
ccomplish. Listed below are areas of concern that require your careful prep
aration prior to your marathon.
Select an event: Doing a marathon begins with identifying the event. Se

lect an event that you feel you can achieve. Don't overestimate yourself!
*
Purchase the right Gear: Make sure that you are training in proper sp
orts shoes to maximize absorption of shock. The clothing should be light, p
roper fitting and should be sweat absorbing. Avoid cotton T-shirts for long
runs as they tend to absorb and retain sweat, making the cloth heavy, caus
ing body rashes when the T-shirt rubs against your body. Try one of the lig
htweight synthetics designed to wick moisture away from your skin and allow
it to evaporate quickly like Nike's DriFit and CoolMax by DuPont. Use Body
Glide, Vaseline, or similar products on feet, under arms, between thighs t
o eliminate or reduce chafing and/or blisters. Wear sunscreen every time yo
u are training in the morning.
*
Set goals: It won't do you any good to simply run until you're tired d
uring your training period. You will need to set some specific goals. Set yo
urself goals of running an extra mile or two each week to build up; you shou
ld be on average running around 30-40 miles a week.
*
Join a running club: Consider joining an organized running group. It'

s a good way to get social support, make new friends, and avoid the monoton
y that can happen when you run alone. You will see that it makes a World of
difference to run with others! You can also ask the experienced members of
the group to provide you additional information about the marathon.
*
Focus on Nutrition: Throughout training ensure you have a balanced die

t, increasing your carbohydrates slightly before a long run. The week before
the marathon focus on topping up your glycogen stores by increasing your ca
rbs; the bigger the glycogen stores in your muscles the longer you can perfo
rm. Bread, rice, pasta, cereals, potatoes, fruit and vegetables are all good
foods to eat.
*
Don't ignore hydration: Hydration is another key aspect of running a m

arathon. It is important that throughout your training you keep yourself hyd
rated, try to drink as much water as possible, diluted fruit juices are okay
to drink prior to running and sports drinks or isotonic drinks (most commer
cially available sports drinks are isotonic, examples being Gatorade, Powera
de etc.) can be a brilliant aid to give you energy and keep you going for lo
nger.
*
Plan you training: Throughout training, stick to a training schedule,

which will provide goals to keep you motivated. The marathon is the furthest
goal, but also come up with some targets to work for in the meantime. Runni
ng a marathon requires a lot of advance training. You'll need to find a sche
dule to follow; there are many great schedules for marathon training on the
internet as well as in fitness or running magazines. There are schedules for
new runners as well as for seasoned athletes. Pick one that is tailored to
your own situation. Once you set up a schedule, don't give yourself any excu
ses to skip training days. Keep a training journal to help you track your pr
ogress. It may also help to note your injuries. Plan your next steps ahead a
nd make sure to stick with your training program.
*
Mix it up: To prevent wear and tear of your muscles, it is wise to alte
rnate your training; incorporate cycling, swimming or deep water running. The
key is to make sure you do this activity for the same length of time as it w
ould take you to do your goal distance running.
*
Stretching, warm ups & cool downs: Stretch daily as it will help stre
ngthen your back and hamstrings. It is important also for your stomach musc
les to be firm and strong. A 15 mins warm up session and a 10 mins cool dow
n session is extremely important. Marathon running requires a strong body,
so don't forget the basics of running.
*
Rest: Get lots of rest one day a week, aiming for 8 hours sleep. Make ei
ther Friday or Saturday a complete rest day for the legs. If you do train on S
aturday, make it a very light workout on the legs.
*
Pay Attention to Injury: If you're hurt beyond a day or two, figure ou

t what's wrong. Talk to seasoned runners and/or see your doctor. Don't push
yourself until you cause irreparable damage. Remember, your goal is to finis
h the race, and you have to take care of yourself to do so!
*
Mental Training: Whether it is getting up early, or beginning a fitne

ss program your motivation and commitment needs to last over the long term
to have an affect. Running a marathon requires commitment and motivation, a
nd a belief that the accumulation of all those training miles will help you
to reach your goal.
The first marathon is usually the toughest, but it's also the most rewarding
. As you become more comfortable with the process, you can start to set some
new goals for each season. Your self confidence will naturally increase aft
er each one, and you'll be training your mind and body in the process.
Good luck!
Runner's Knee
The knee is basically a hinge joint, allowing backwards and forwards motion,
but it is also able to rotate slightly in on itself. The bending and straig
htening is controlled by the hamstring and quadriceps muscles at the back an
d front of the thigh bone respectively, and their size and position affects
the angles the legs move at, and particularly the way that the patella (knee
cap) moves. Your anatomy and the patterns of your muscle use determine many
of the injuries you will suffer.
Runners, jumpers, and other athletes such as skiers, cyclists, and soccer pl
ayers put heavy stress on their knees. Runner's knee is a term used to refer
to a number of medical conditions that cause pain around the front of the k
nee (patellofemoral pain). These conditions include anterior knee pain syndr
ome, patellofemoral malalignment, and chondromalacia patella.
What are the causes of Runner's Knee?
The symptoms of runner's knee develop when the kneecap doesn't move properl
y along its normal track. The patella (knee cap) lies in a groove (called t
he Trochlear Groove) on the front of the femur (thighbone), just above the
knee joint. Normally, when walking or running the patella moves up and down
this groove vertically, with no sideways motion (just like an elevator mov
es). Pain occurs when the patella is not tracking vertically in this groove
, but is pulled sideways. This causes the cartilage on the undersurface of
the patella, and the cartilage in the Trochlear Groove to rub abnormally ag
ainst each other, producing pain. If left untreated, the cartilage that is
subjected to this excessive rubbing will become permanently damaged, and be
gin to deteriorate and break down.
The knee is a complex structure and is very sensitive. A number of factors ca

n contribute to runner's knee, including:
* Weak kneecaps or thigh muscles: If you are a beginner runner your kne
ecaps are not used to the high impact nature of road running and you might
soon suffer a runner's knee.
* Overtraining: Training without giving your body time to recover will le
ad to fatigue and injury of the knee muscles.
* Hard surface: Tarmac is hard, and if you are just getting started in roa
d running your knees will feel the negative effect of running on tarmac.
* Wrong running shoes: Many runners are doing road running with runnin
g shoes meant for indoor sprints. A good road running shoe has a big sole
to absorb the impact.
* Problems with the feet: People who have flat feet (also called fallen a
rches or overpronation) are at higher risk for achy knees. Over pronation cau
ses excessive internal rotation of the lower leg and knee, stretching the mus
cles and tendons.
Women are more commonly affected with runner's knee than men. This is beca
use their wider hips create an angle from the hip to the knee that can cau
se problems.
What are the symptoms of Runner's Knee?
Symptoms of runner's knee are:
* Pain when you bend the knee while walking, squatting, kneeling, running
, or even sitting.
* Pain behind or around the kneecap, especially where the thighbone and
the kneecap meet.
* Pain that's worse when walking downstairs or running downhill.
* Feeling of stiff knee after sitting for prolonged periods of time.
* Popping or grinding sensations in the knee when the affected knee is m
oved.
What should I do about it?
Here are some tips to help you with this condition:
* Ice your knee. Icing is the first line of treatment for any running inj
ury to reduce pain and swelling. Most experts recommend applying ice for 20-2
5 minutes every 3-4 hours for 2-3 days, or until the pain is gone.
* Compress your knee. Use an elastic bandage, straps, or sleeves to give
your knee extra support.
* Elevate your knee on a pillow when you're sitting or lying down.
* Stop running for a week and give your kneecaps time to recover. While
you take rest, do activities which are light light on your knees like swimmi
ng and cycling. When you start running again, cut your mileage by atleast 30
percent.
* Use footwear with good arch support and cushioning for faster healing
and preventing future knee problems.
* If the pain doesn't go away or keeps recurring see your doctor.
How do I avoid it?

Knee injury and misalignment can often be prevented. You should practice
the following precautionary measures in order to avoid knee problems as m
uch as possible:
* Lose weight: If this applies and you are overweight, establish a healthy
diet and exercise program.
* Strengthen your thigh muscles: Make sure to keep your thigh muscles st
rong. Regularly stretch and strengthen them. If you don't, your body will de
pend on the strength of your knee, which can result in knee injury.
* Stretch: Always stretch before and after physical activity. This maintai
ns the elasticity of your muscles preventing undo strain on your lower joints.
* Take it slow: If you are going to increase the intensity of your workout
, do it slowly and gradually. Abrupt increases set you up for injury.
* Use good running shoes: If you have flat feet which can lead to exces
sive pronation then use appropriate running shoes which can correct this. A
lso, make sure that your shoes have enough support and discard them once th
ey lose their shape or the sole becomes worn or irregular.
So that's it, ease up and address the cause or carry on training and make it wo
rse. Not a difficult choice.
Tips for Long Distance Runners

************************************
Long distance events are great for those athletes who enjoy running and hav
e a desire to maintain dedicated training throughout the week on a long-ter
m basis. Success in the distance events comes from planning. Training must
be consistent and progressive. The training sessions are designed to physio
logically and psychologically enhance an athlete's potential to maximize hi
s/her competition experiences.
However there is risk involved with demanding too much from the body too so
on. If a runner wants to reach the point where long distances become very m
anageable and less physically stressful, then it's essential to build up ru
nning distances very slowly over time. Running is considered a "high impact
" exercise because of the jarring effect it has on the body with every sing
le foot-fall. Although the knees bear much of the burden, the impact that r
esults when each foot meets the ground effects the entire skeletal frame. O
ver time the body will adapt to the constant demands as muscles, ligaments
and tendons eventually strengthen as the runner's conditioning improves.
The physical and mental challenges which face the long distance runner are h
uge. The long distance run is the ultimate test of stamina and mental concen
tration combined. There are no quick fixes to making long runs easy, it is o
ften down to hard work, grit and determination, but there are a few tips whi
ch can maybe make the task just a little easier.
Pacing: There is no such thing as too slow when you set out on a long d
istance run. If you are aiming for a specific time then for the first 10% of
the distance consider going at 85-90% of the pace needed. Do not go over 100%
, any time gained in the early stages is normally exponentially lost in the l
atter stages.
*
Stay Loose: Some runners get tense in their shoulders and arms when th
ey start to get fatigued, leading to neck and back pain. You can prevent ten
sing-up and slouching by shaking out your arms and shoulders regularly. Also
, make sure you don't ball your hands up in a tight fist as that tightness w
ill radiate up your arms, to your shoulders and neck.
*
Rethink the Mileage: Mentally break your course into smaller sections
. Your 20 km run will feel much more doable if you break it into four five-
kilometer segments. Once you get to the 15 kilometer mark of an 20 kilomete
r run, think to yourself, "OK, just under 5K from here".
*
Stride: This is another technique that will help your legs feel less ti
red. When running, you have a stride length. That is how far you go with each
step. Sprinters have large strides to go fast (you will notice your stride t
o automatically get larger as you increase speed) while long-distance runners
should have a smaller step. Smaller steps will conserve energy. So the next
time you run, you should decrease your stride to a little lower than your nor
mal jog stride.
*
Choose Your Ideal Path: The best place to run is a smooth dirt path. Co
ncrete sidewalks can jar your joints as you run. Indoor and outdoor tracks of
fer a great surface but can get pretty boring pretty fast. If you choose to r
un on grass, make sure you stay aware throughout your run for obstacles or un
even patches.
*
Breathing: Here is a technique that will help your cardiovascular syst

em to conserve energy. When you breathe, you probably breathe mostly from th
e chest. Then, when you finish, you have a heaving chest. Instead of breathi
ng entirely from your chest, you should breathe from your stomach too (belly
breathing). That way, you will take in more oxygen because it fills up the
whole lung. It also splits the work that the muscles have to do to get you r
ight amount of air. Your chest will still be heaving after a long run but it
should be much better than before.
*
Take a Walking Break: Don't feel guilty if you stop or walk to get th
e fluids down during your long run. Many people walk through water stops in
marathons. And taking a short walking break gives your running muscles a q
uick rest, so you'll feel more energized and refreshed when you start runni
ng again.
*
Hydrate: Dehydration can make you weak and dizzy and can leave you w
ith chills even on the warmest day. Drinking plenty of fluids during your
long run is probably the most important thing you can do to keep healthy t
hroughout your run.
*
Proper Fuel: Running out of energy at the end of a long run is known a
s 'hitting the wall.' Properly fueling during your long run can help you avo
id becoming overly tired (which is when you become prone to injury). Sports
gels, bagels, bananas, raisins, and candy are all good choices for food to e
at on the run. Sports drinks are a good energy alternative if eating while r
unning causes nausea. If training for a marathon, long runs are a good oppor
tunity to learn what type of fuel works best for you before the big race.
*
Listen to Music: Adding tunes to your next long run can help pass the
time by taking your mind off of the seemingly endless journey ahead. A well
timed beat can help to get the blood going or start it up again midway throu
gh the run. Also, consider multiple playlists for different runs to keep the
music fresh. Either way, music can really be a difference maker during a lo
ng distance trek, so don't leave home without it.
*
Know Your Goals: This is probably the most important tip of all. Thoug
h the previous ones can help you, you are the one who decides if you really
want to finish the run or not. If you have the motivation, you can do it. As
sess why you started running and think why it is important to you. And that
is the biggest motivation booster you can get. As people say, "When there's
a will, there's a way".
Find some buddies to run with. Running with other people can be a great wa
y to keep your mind off the distance you are trying to cover. If you don't
have any friends that enjoy running there are usually a lot of running gr
oups around any city that are welcoming to new comers. Make sure you run w
ith people who are at about your pace so you don't have to push yourself b
eyond what you can do.
What is Fitness?
Fitness is not about being thin, having a small waist, or having bulging musc
les. To be fit means different things to different people. If you are maratho
n runner, fitness is about being able to run as far as you can in quickest ti
me possible so it doesn't matter how strong your upper body is. If you are a
weightlifter then fitness is about how much weight you can lift and your musc
ular strength, so most weightlifters are not concerned with cardio fitness.
What is Fitness?
Being fit is the interaction of all the muscles in your body working together
to complete a specific task, and the fitter you are, the easier that task wi
ll be. It is about your fitness being functional. It is a combination of qual
ities that enable us to be at our full potential in performing vigorous physi
cal activities. Physical Fitness involves the performance of the heart, lungs
, and the muscles of the body. Fitness also influences our mental and emotion
al development since what we do with our bodies also affects what we can do w
ith our minds.
What comprises Fitness?
No single exercise will result in total fitness. It is important to develop a

abalanced exercise program - including exercises such as running, stretching,
and weight lifting - that will result in improvements in all aspects of fitnes
s. The four components of fitness are:
* Cardiorespiratory Fitness: the heart's ability to pump blood and deliv
er oxygen throughout your body.
* Muscular Fitness: the strength and endurance of your muscles.
* Flexibility: the ability to move your joints freely and without pain thr
ough a wide range of motion.
* Body Composition: concerned with the portion of your body weight mad
e up of fat.
Total fitness can't be obtained by just running, which reduces rather than inc
reases flexibility and contributes little to upper body muscular fitness. Flex
ibility training will not improve aerobic or muscular fitness. Resistance trai
ning, such as weight lifting, is the best way to improve muscular fitness, but
it isn't the most effective way to improve flexibility or aerobic fitness, al
though it may contribute to a certain extent.
To be physically fit you need to include all the major fitness components in
your exercise program. Running and other aerobic exercise combined with str
etching to promote flexibility and weight training to develop muscular fitne
ss will gives you a balances program. This will not only leave you leaner an
d healthier but also better able to perform as a recreational or competitive
runner.
Aerobic (Cardiorespiratory) Fitness
Aerobic or cardiorespiratory fitness is measured in terms of aerobic capaci

ty (also known as maximal oxygen uptake or max VO2). It is the ability to p
erform large-muscle, whole-body physical activity of moderate to high inten
sity over extended periods of time. This kind of exercise, called aerobic e
xercise, helps the heart get bigger and stronger, which allows you to be mo
re active, have more energy, reduce risk to heart disease and other illness
, and remove stress from your cardiorespiratory system and your life.
Your aerobic capacity can be improved by consistent, progressive aerobic end

urance exercise. There are many kinds of aerobic exercises other than runnin
g - biking, swimming, walking, skating, etc. The basic idea is to exercise y
our body steadily and vigorously over a period of at least 20 to 30 minutes
at least three to five times a week. The result of such a regular program wi
ll be an aerobically fit individual.
Aerobic capacity is expressed as the amount of oxygen consumed in relation

to the weight of an individual (milliliters of oxygen per kilogram of bod
y weight per minute [ml/kg/min]). Thus, you can improve your aerobic fitne
ss by improving the amount of work you can do and by losing weight.
Muscular Fitness
Muscular strength is defined as the maximum amount of force a muscle or musc

le group can produce during a single contraction or exertion. This is usuall
y measured in fitness tests by how much you can lift in one all-out effort.
To be able to carry out daily tasks in a safe manner, or to perform efficien
tly as a runner or other athlete and to minimize injury, you need a certain
amount of muscular strength.
Muscular endurance is the ability to sustain repeated productions of force

at low to moderate intensities over extended period of time. A typical fitn
ess test for endurance would be how many sit-ups or push-ups you could do i
n one minute.
Abdominal muscle fitness helps you achieve good posture and decreases the i
ncidence and severity of low back pain. Upper-body muscle fitness helps you
perform daily tasks like lifting a child, changing a tire, moving furnitur
e, etc. Strong legs, abdominals, and upper body also contributes to an impr
oved running form, more power to run at a faster pace and up hills, and dec
reased chance of injury.
Flexibility
Flexibility is the ability of the muscle to move a joint through its full ran
ge of motion. A supple, flexible body, while of no direct benefit to your car
diorespiratory function, does allow you to exercise aerobically with greater
ease and more readily perform daily tasks requiring reaching, twisting, and t
urning your body. It also reduces your chance of injury and of developing bac
k problems.
Unlike weight training, which works muscles against resistance, flexibility

exercises involve stretching the muscles. Work on your flexibility before an
d after your runs and weight training sessions, as well as throughout the we
ek.
Although Physical Fitness and good health influences each other, they are no
t the same. Healthy people could be physically unfit due to lack of exercise
. On the other hand, Physically Fit people perform their everyday tasks effo
rtlessly.
In summary, run, weight train, stretch and be fit.

Cycling Cadence
As a cyclist, you're probably familiar with the term "cadence," but what is
it and how can you use cadence to train for cycling? Cadence measures how
many times you pedal per minute, or your revolutions per minute. You can us
e cadence as a tool during your workouts to help you train. Whether you're
a complete beginner with questions about a cost-effective, entry-level bike
or an elite athlete looking for world-class coaching to take you to the ne
xt level, invreasing cadence can help.
What is Cadence?
In cycling, cadence is the number of revolutions of the crank per minute; ro

ughly speaking, this is the speed at which a cyclist is pedalling/turning th
e pedals. Cadence is similar in some ways to wheel speed, but is a distinct
measurement.
You can count your own cadence the same way you would count your pulse. A
ll you need is a stopwatch. Count the number of times that one leg pushes
down on the pedal for 10 seconds and multiply by 6. You can count for a
full minute if you like as well. Newer cyclocomputers are also able to mea
sure cadence, and relay the reading to the cyclist via a display, typicall
y mounted on the bicycle's handlebars.
What's the best cadence?
There is no "best" cadence. It depends on your personal physiology, your t

raining background and your performance goals. Most people will have a nat
urally selected cadence, but that doesn't mean this is your optimal cadenc
e. Cyclists who are just getting interested in racing have a cadence on th
e lower side anywhere from 60 to 75 rpm, while more experienced cyclists t
end to have a cadence anywhere from 75 to 95rpm.
What cadence should I aim for?
Cyclists typically have a preferred cadence at which they feel most comforta
ble, and on bicycles with many gears it is possible to stick to a favourite
cadence at a wide range of speeds. Recreational and utility cyclists typical
ly cycle around 60–80 rpm; racing cyclists around 80–120 rpm and sprinters u
p to 170 rpm for short bursts. A cadence of between 80 and 90 seems to work
well for most triathletes. With training, you will discover your own best ca
dence. In general, it is advised to use slightly easier gears in the beginni
ng of the training in order to get used to a higher cadence and aim for a go
al cadence of 85-95 rpm.
95 is definitely on the higher side, but there is no harm in overshooting a b

it to help reprogram your muscle memory. At first it may feel foreign or very
fatiguing. This is a skill that needs to be trained just like any other phys
ical skill. But once you become accustomed to a higher cadence, it will begin
to feel more normal, and will actually become more efficient for you.
How do I improve my cadence?
These are some tips to improving your pedalling Action:
Make Sure the equipment is correct: First of all, you need to make sur
e that you fit right on your bike. With a road bike, you want your knee to b
e slightly bent at the down-stroke of the pedal for that leg. A saddle that
is too low or too high is inefficient and can cause problems. A low saddle d
oes not allow you to apply maximum power to the pedals and will leave you fe
eling cramped on the bike. A saddle that is too high will also cost you powe
r and will cause your hips to rotate with each peddle stroke, which can lead
to injury. Tendonitis has been reported from riding both with the saddle to
o high or too low, so you have to find the "just right" position.
*
Make Sure You Pedal with the balls of your feet: Beginners often make t
he mistake of pedalling with the middle of their foot (by the arch) or even t
heir heel. This is an inefficient method of pedalling.
*
Pedal Both Down and Up: It is important not just to pedal on the downst
roke. It is also important to pedal on the upstroke. Thus ideally you will be
pedaling for the 360 degrees of a pedal stroke and not just on the downward
part.
*
Try Pedaling at A Higher Cadence: Many beginners get used to pedaling

at a low cadence, sometimes as low as 50 rpm. Try periods of pedaling at 100
rpm. In the beginning, it might feel difficult to maintain this high cadenc
e if you are not used to it. But, you can gradually extend the time spent pe
daling at this frequency. By pedaling at a higher frequency, you will be for
ced to give more attention to your pedaling action. It will help encourage a
smoother pedaling action.
*
Try Pedaling with one Leg: An effective way to develop the ability to pe
dal for 360 degrees of the pedal action is to pedal with one leg at a time; th
is action instinctively teaches you to pedal on the upstroke.
*
Ride Fixed: When riding a fixed you cannot freewheel, but have to keep
the legs spinning all the time. It helps create a smooth continuous pedaling
action.
*
Focus on terrain: Cadence should vary by terrain. Staying within the

85 to 93 revolutions per minute range applies to a flat road with no wind,
but when riding on climbs or into a headwind, pedaling more slowly is natur
al. When you need more power on a climb 75 rpm works well, while for a stee
p stand-up climb you might go as low as 65 for a short stretch.
It can be difficult at first to get this technique down, especially with those
that are reluctant to downshift! Try practicing on a road bike to get your stro
ke down pat before you take it to the trail.
Types of Strength
Strength training is an essential element of fitness for virtually every sp

orts man and woman. The benefits of strength training to athletic performan
ce are enormous and many. Not only is it an integral conditioning component
for power athletes such as cricket and football players, performance in th
e pure endurance events can be improved with a well-structured strength rou
tine.
Mention strength training, and weight lifting or using machines immediately

comes to mind. But there are many types of strength. But before we get int
o that let us see what strength means.
What is Strength?
Well, a simple definition of strength is the capacity your body has to exert
muscular and skeletal force against a resistance. The resistance can be the
weight of your own body, the weight of something else or both. So, the larg
er capacity you have to move your own body or a foreign object in your envir
onment, the stronger you are.
What are the different types of Strengths?
Here are the basic types of body strength namely:
Maximal Strength
Maximal strength is the amount of force that can be generated from one, al
l out effort, regardless of time or bodyweight. Some people say weight tra
ining is best for maximal strength training, and for some exercises they a
re right. However, many trainees are using weights to perform exercises be
cause they can't handle the weight of their own body. For example, many me
n and women do Lat Pull Downs because they can't do pull ups or chin ups.
Explosive Strength
Explosive strength is strength per unit of time. In other words, this is ho

w much force you can generate in the shortest amount of time. In terms of b
odyweight training, it means how fast you can move your body from one posit
ion to another. Think of explosive movements like jumping squats or plyomet
ric pushups where your body is propelled with such force it actually leaves
the ground.
Strength Endurance
Strength endurance is the amount of force you can generate for an extended p
eriod of time. It is the ability to be as strong as possible as long as poss
ible. This type of strength is characterized by being able to perform a move
ment repeatedly without being overcome by fatigue or sacrificing form. There
are 2 different types in this one:
Dynamic strength-endurance is typically associated with cyclic exercises in

which considerable tension is repeated without interruption during each cy
cle of movement". It is also apparent in acyclic events requiring maximum p
ower repetitions with short rest periods in between such as jumping or thro
wing activities.
Static strength-endurance implies isometric tension of varying magnitude and

duration or in holding a certain posture. Static strength endurance is asso
ciated with relatively long or short term sustained muscular tension, its du
ration in each case being determined by its magnitude.
When you think of bodyweight strength training, this is normally the type o
f strength people think of. Rhythmic, repeated bodyweight calisthenics for
example builds strength endurance.
Speed Strength
Speed strength is defined as the ability to quickly execute an unloaded move

ment or a movement against a relatively small external resistance. For examp
le, working with a punch-out drill against the heavy bag would equate to the
execution of a relatively small external resistance, as the weight of the g
love is insignificant. Speed strength is also very important for fighters. U
nfortunately, many athletes train improperly, hence sacrifice this strength
quality.
Limit Strength
It is the amount of force that you can generate for one all-out effort. Con
sider Limit Strength as the base upon developing your muscles. A foundation
(your muscles) built on weak grounds (training program) will be detrimenta
l to your success. There are three types of Limit Strength:
* Eccentric (how much weight you can lower under control)

* Concentric (how much weight lifted at one time with all-out effort)
* Isometric (how much weight you can hold without losing control)
Examples of Limit Strength include Powerlifting, Olympic Weightlifting, Sh

ot Put.
Stabilization strength
It is a lot more than just balance. Stabilization strength involves improving

the stability and strength of the core. Without core strength, force productio
n, force transference, and force reduction will not occur properly. This will
lead to altered joint mechanics and eventually injury. Stabilization strength
training involves little joint action to enhance muscle endurance and deep sta
bilization of the core.
For the best overall results, a combined fitness program incorporating all o
f these types of strength is recommended.
Cardio vs. Strength Training
It's hard to believe that exercise, which seems to be a relatively simple to

pic, can cause so much debate. However, when assessing the efficacy of weigh
t training vs. cardiovascular exercise, there are plenty of conflicting opin
ions on which is better and this debate may never get resolved.
The difference between strength training and cardio workouts is like the di
fference between Arnold Schwarzenegger and Lance Armstrong, simply said. Co
mparing the two is absolutely pointless. And while both may be different, t
hey each have their strengths. You'll find the same thing with these workou
ts, and both would help you get in shape. Here is a detailed analysis of ea
ch of this exercise:
Burning Calories
Cardio burns an average of 10-12 calories per minute. Strength training bur
ns an average of 8-10 calories per minute. But you are taking breaks in bet
ween lifting weights, so over 30 minutes the actual number of calories burn
ed doing strength training will be even less. Both cardio and strength trai
ning gives you a metabolic spike which means that you continue to burn calo
ries for a couple of hours after the workout. Strength training gives you a
large metabolic spike as your body is trying hard to help your muscles rec
over and increases your overall resting metabolism over a long time. You al
so increase muscle size with strength training which causes you to burn mor
e calories as the body requires approximately 6 calories to sustain a susta
in a pound (or 0.45 kg) of muscle. So the more muscle you have, the more ca
lories you burn.
Fight against diseases
Cardiovascular exercise helps increase the strength of the heart making it p

ump more oxygenated blood throughout the body. It lowers the risk of heart d
isease and high blood pressure. It also helps manage metabolic diseases lik
e diabetes by maximizing glucose use. Like cardio, strength training also he
lps fight off diseases like heart disease. It does so by helping to reduce t
he amount of internal abdominal fat; the fat that wraps around vital organs
and constricts blood flow.
Effect on the body
Cardiovascular exercise gets the heart pumping and increases blood circulatio
n. It works out the heart like any other muscle and strengthens it for endura
nce, long life, and increased productivity. While strength training with resi
stance is known to build muscle, it is also beneficial for improving range of
motion, flexibility, posture, and tendon strength. In addition, it reduces t
he risk for injuries like back problems. Strength training significantly incr
eases bone density making bones stronger and healthier, and restore bone loss
caused by aging and inactivity. Strength training increases the amount of le
an muscle in the body which not only increases strength but also endurance an
d translates into better functioning and athletic performance.
Effect on Stress Bearing ability of the body
Cardio helps regulate hormone production so that you will have reduced stre
ss and live happier. Cardio helps you recover from other, more strenuous ex
ercises (such as strength training) by processing muscle and blood by-produ
cts. Strength training puts your muscles under heavy stress so that they bu
lk up and get toned.
Supervision
Cardio requires minimalistic supervision and most of the exercises are done
on machines. More supervision is required in strength training as the risk o
f injury is greater. Plus, there is a lot more to remember about how to do e
ach exercise safely and correctly.
As with anything in our lives, it is important to find the balance that works
for you. Find time for both strength and cardio training and you'll discover
that your results will come far more quickly and you'll be much more likely
to maintain those hard earned gains.
10 Common Gym Mistakes to Avoid
The gym offers so much variety when it comes to exercise, it's tempting to
jump in and try it all. The gym is the place where you can dramatically imp
rove strength, speed and fitness. This can greatly improve your on field pe
rformance.
Gyms have becoming a part and parcel of our lives, especially with people
becoming more and more health and fitness conscious. However, going to g
ym has its own set of problems, especially if you do not know or do not f
ollow basic gym safety measures which are essential to prevent common gym
mistakes. Let's first familiarize ourselves with common gym mistakes to
prevent them.
1.
Coming Without a Plan: Always, always always come into the gym with
a plan. Wandering around trying to figure out what to do next is a huge wa
ste of time, and huge intensity drainer. Write it down or memorize it but
always come in knowing exactly what you are going to do. If you have your
workout mapped out, you can quickly move from one exercise to another with
out a hitch and if someone is using something you need, you can move right
on to the next one and came back to it when it's free.
2.
Skipping Your Warm Up: If you're short on time, you may be tempted to
skip the warm up and jump right into your workout. But the warm up is one
of the most important parts of your exercise routine. By easing into exerci
se with light movement, you can gradually raise your heart rate, increase o
xygen to the body and increase blood flow to the muscles. Not only will tha
t make the transition to exercise more comfortable, it also prevents injuri
es by increasing the elasticity of the muscles.
3.
Using Bad Form: Using bad form doesn't just compromise your workouts
; it also puts your body at risk, possibly leading to pain or injuries. Ba
d form comes in many shapes and sizes, but a few common mistakes can be gi
ven below:
* Rounding the back: When bending over for an exercise, such as dum
bbell rows, keep the back flat or slightly arched to protect the back from in
jury. To make it easier, bend the knees or rise up until you can keep the bac
k flat.
* Straining the knees: When doing squats or lunges, keep the knees
behind the toes. Pushing the knees forward puts pressure on the joints and co
uld cause injury. To avoid this, learn proper form for squats and lunges or w
ork with a professional.
4.
Holding your breath: This one may certainly look like a no-brainer. Don
't forget to breathe when you lift. Whenever you feel that the activity is ne
w for you, you will concentrate more on doing it correctly. During this, you
forget the natural things that you need to do. For lifting, the breathing pat
tern is exhaling on the positive phase and inhaling on the negative phase. Ho
lding your breath causes your blood pressure to rise. If you hold your breath
for even a longer time, it may cause fainting.
5.
Sticking to the Cardio Section: Women especially tend to camp out in th

e cardio section for their whole workout. It may the fear of bulk (which we a
ll know is a myth) or it may just be because you prefer cardio, but cardio is
only half the picture. It is true that if you are trying to lose weight, car
dio should be your number one focus, but without building sleek muscles, you
will still be flabby, you'll just weigh less. Muscle also boosts metabolism,
so the more muscle you have, the more calories you burn through out the day,
even at rest.
6.
Doing too much too soon: If you're getting started with exercise, it's
tempting to try to make up for lost time by doing everything at once. After a
ll, you want to see results. The problem? You wake up the next morning and re
alize you need a crane to get out of bed. Some soreness is normal but if you
can't function, you went too far. Tips for getting started: Ease into cardio.
Start with 3-4 days at light-medium intensity until you get used to the work
outs.
7.
Doing the same thing over and over: If you've been doing the same rout
ine for months or years, you're putting stress on the same muscles, joints a
nd connective tissue every time you exercise. This could lead to an overuse
injury as well as burnout and boredom. Some common overuse injuries include
tendonitis, shin splints and stress fractures.
8.
Wrong settings on weight machines: Make certain that the seat height a
nd other settings are appropriate for you. Too high or too low a seat places
abnormal stress on your joints. Many machines are designed for someone 5'9"
tall. Have a trainer help you find a setting right for you.
9.
Exercising on an empty stomach: When exercising to shape muscles, it is

a bad idea to enter the gym in a fasting state. The body needs energy to lif
t weights and this energy comes from food, specifically the food you eat prio
r to the training session. Some light carbohydrates (rice, bread, fruits) is
a good idea prior to the training session.
10.
Not drinking enough water: Drink one-fourth to one-half of a cup of wa
ter every 15 to 20 minutes throughout your training session, and sip water c
ontinuously, before you're thirsty. By the time you're conscious of thirst;
the body is already partially dehydrated. This can adversely affect stamina
and concentration.
The purpose of working out is to challenge your body. These examples are onl
y a few of the mistakes that people tend to make in the gym. Everyone has be
en making at least one of them at one time or another (without realizing). B
ut, hopefully, this article has helped you realize what you are doing and fi
x the problem before it becomes a habit. If it becomes a habit, it will be t
ough to get rid of it.
Tips to Prevent Knee Injury
Knee is the largest and most complicated joint in the body. The complexity of
the design of the knee joint and the fact that the knee supports nearly the
whole weight of the body, it is the joint most vulnerable both to acute injur
y and the development of osteoarthritis.
Knee injuries are very common, especially for people who play a lot of sports
. Injury can affect any of the ligaments, bursae, or tendons surrounding the
knee joint. Injury can also affect the ligaments, cartilage, menisci (plural
for meniscus), and bones forming the joint. While running outdoors offers you
excellent health benefits in addition to the wonderful feeling of the wind i
n your face, it is also an activity that is prone to the most hurt knees.
You can avoid knee pain and injuries by doing the following:
Maintain a healthy weight to reduce stress on your knees: Staying sli

m reduces the forces placed on the knee during both athletics and everyday
walking. According to some medical research, it also reduce osteoarthritis.
Keeping your weight down also reduce the number of ligament and tendon inj
uries for similar reasons.
*
Check those shoes: Having the proper gear is crucial. If your shoes ar
e extremely worn and no longer provide the proper cushion, get rid of them.
The cushion in your exercise shoes helps to absorb the impact of running, if
there is no cushion that impact goes directly to the legs and knees. A grea
t way to make sure you have gear that is in shape is to replace your shoes e
very 500 miles or 800 kilometers.
*
Warm up: Before starting any exercise, warm up and then do stretches. I
f you stretch muscles in the front and back of your thighs, it decreases tens
ion on your tendons, ultimately relieving pressure on the knees.
*
Do low-impact exercise: At the gym, opt for a rowing machine or a cro

ss-country skiing machine. Both offer a strong workout with low impact to y
our knees.
*
Do flexibility exercises: Yoga, Tai Chi and similar range-of-motion exe

rcises improve flexibility and balance. This helps the knees operate more eff
iciently and reduces wear and tear.
*
Increase slowly: A common mistake is to increase your workout too soon

. Jumping up too soon can add stress and strain to the knees, which can lead
to injury. Make sure that you build it up slowly. It is suggested that you
only add 5 to 10 percent to your running distance each week in order to avoi
d injury.
*
Don't decrease your activity: A decrease in activity will lead to weakn

ess, increasing your chances of injuries. Don't suddenly change the intensity
of your exercise. Build up gradually to avoid knee pain.
*
Weight train: Strengthen your leg muscles to better support your knees
and avoid injuries by working out with weights. Strength training builds mu
scle and helps maintain bones. Exercises such as leg curls and leg presses,
which strengthen the upper leg, are most beneficial for knee arthritis.
The knee is an amazing joint that can handle a lot, but there is a limit. A
fter you pass the limit your knees can take then you will be battling knee
pain for a long time. Eventually most nagging knee pains will need surgery,
and that costs money and typically has a slow recovery. Take care of your
knees. Whether you are experiencing knee pain now or you are planning ahead
to prevent knee pain, follow the steps and take care of your knees. They a
re one of the most important parts of your body.
Iliotibial Band Syndrome (ITBS)
Iliotibial band syndrome (ITBS) is an injury that has been seen over the past
few years with increasing frequency, generally associated with running, cycl
ing, hiking or weight-lifting. Knee pain and knee injuries, as a result of Il
iotibial Band Syndrome, can be an extremely painful and frustrating injury th
at puts a big strain on both the knee and hip joints. ITBS is one of the lead
ing causes of lateral knee pain in runners.
What is Iliotibial band?
The Iliotibial band (ITB) is actually a long tendon (tendons connect muscles
to bone). It attaches to a short muscle at the top of the pelvis called the
tensor fascia lata. The ITB runs down the side of the thigh and connects to
the outside edge of the tibia (shinbone) just below the middle of the knee
joint. You can feel the tendon on the outside of your thigh when you tighten
your leg muscles. The band is crucial to stabilizing the knee during runnin
g, moving from behind the femur (thigh bone) to the front while walking.
What is Iliotibial band syndrome?
Iliotibial band syndrome (ITBS) occurs when there is irritation to this band
of fibrous tissue. The irritation usually occurs over the outside of the kn
ee joint, at the lateral epicondyle (the end of the thigh bone). The continu
al rubbing of the band over the lateral epicondyle, combined with the repeat
ed flexion and extension of the knee during running may cause the area to be
come inflamed.
What are the symptoms of ITBS?
The symptoms include:
* Stinging sensation just above the knee joint (on the outside of the knee o
r along the entire length of the iliotibial band).
* Tightness in the iliotibial band.
* Pain normally aggravated by running, particularly downhill.
* Pain during flexion or extension of the knee, particularly when pressing
in at the side of the knee over the sore part.
* Weakness in hip abduction.
What are the causes for ITBS?
Common causes include:
* Always Running on a banked surface (such as the shoulder of a road or

an indoor track) bends the downhill leg slightly inward and causes extreme
stretching of the band against the femur,
* Exercising on hard surfaces, like concrete,
* Exercising on uneven ground,
* Beginning an exercise program after a long lay-off period,
* Increasing exercise intensity or duration too quickly,
* Exercising in worn out or ill fitting shoes,
* Excessive uphill or downhill running,
* Overpronation (feet rotate too far inward on impact) of the foot.
ITBS can also occur where the ITB connects to the hip, though this is less
likely as a sports injury. It commonly occurs during pregnancy, as the conn
ective tissues loosen and the woman gains weight - each process adding more
pressure. ITBS at the hip also commonly affects the elderly.
Treatment for this problem should include:
* Rest, Ice, Compression and Elevation (RICE) is the first line of treatmen
t.
* Runners need to reduce running mileage and be alert to the signs of ov
ertraining syndrome.
* Apply ice to the knee (for 10 minutes every 2 hours) in order to reduce
the inflammation.
* Anti-inflammatory medications may also be used to reduce painful inf
lammation.
* Side Stretching can also help. To perform side stretching while standing
, place the injured leg behind the good one. If the right side is the sore sid
e, cross your right leg behind your left one. Then lean away from the injured
side towards your left side. It is preferrable to have a table or chair that y
ou can hold onto for balance on that side. Be careful not to overstretch. Hold
for 7 to 10 seconds and repeat on each side 7 to 10 times.
* Avoid crowned surfaces or too much running around a track.
* Shorten your stride.
* Wear motion control shoes to limit pronation or if you have been wearin
g motion control shoes, try less controlling shoes.
* Strengthen your hip abductors. You can test the hip abductor's strength
by trying to balance on one leg. You will probably find it difficult to bala
nce on the affected leg. You can strengthen your hip abductor muscles by stan
ding on one leg and lifting or tilting the other hip upward. Keep the knee st
raight on the leg you are standing on.
The body is an amazing piece of evolutionary engineering but, while it is flex

ible, it will not tolerate abuse indefinitely. Always listen to your body and
rest when appropriate, or shift the focus of your training to another part of
your body.
How to Increase Height By Exercises?
There are many people all over the world, who wish desperately to increase t
heir height. A good height enhances the personality and confidence of any pe
rson to a large extent. Also, a good height give people opportunities to tak
e part in many activities where height is a demanding criteria like army, po
lice force, modeling and air hostess.
Human growth hormone (HGH) stimulates growth and cell reproduction and re
generation, and helps body grow taller. Human growth hormone is produced
in the anterior portion of the pituitary gland deep inside the brain. Pro
duction peaks at adolescence when accelerated growth occurs. But growth h
ormone levels fall steadily on reaching adulthood, and the body stops gro
wing tall.
Post puberty, maintaining the right spinal posture will help add those extra
inches. The spine makes up 35% of our total height. Years of investigation
have shown that too much pressure on the spinal discs can inhibit a person's
growth by decreasing fluid capacity between vertebrae. The key to maintaini
ng a right posture is to strengthen all those back, neck and other spinal mu
scles that support the spine.
Here are some exercises that require just a minimal amount of time and effort
each and every day to get taller:
Swim to get taller: It seems kind of strange that you could possibly sw
im to increase your height, but it is true! Swimming stretches the muscles, e
specially the ones in the spinal area that are essential for growing taller.
Have you ever noticed that many swimmers are tall? Maybe there is a correlati
on in our midst and we just have to wake up and observe what is right in fron
t of us!
*
Swing to get taller: This is an easy exercise and what you might enjo
y doing. Swing yourself while holding a bar or a high shelf. You can do thi
s in your home with a bar placed at a certain height between firmly balance
d spots. But make sure that you swing only with help of your wrists and bar
. Do not allow any part of your body to touch the ground or any other objec
t. Swing by keeping your spine straight. You can always take rest in betwee
n swings.
*
Stretching Exercises: Stretching exercises are the best to grow taller.

There are some simple stretches of the body that bring about improvement in
the strength of the core muscles and body posture.
o Chair Exercise: The key to this method is to find a chair and pus
h your left leg backwards gently while holding the back of the chair in a com
fortable position. You may feel slight discomfort, which is okay. Just make s
ure that you repeat this process with the right foot to even out the stretchi
ng. This can make your legs longer and in effect is one of the best exercises
to increase height.
o Forward Bend: To do this exercise stand straight with legs wide
spread. Keep your hands up straight and then bend down forward and touch the
floor with your hands, without breaking your knees, then return back to you
r original position.
o Spot Jump: Keep your legs close. Stand on your toe and start jumpin
g with your hand straight up in the air for at least 2 minutes.
o Dry Land Swim: This exercise focuses on your lower back. Start th
is exercise by laying down flat on your stomach with your body fully extended
. Put your arms straight out in front of you with your palms toward the floor
. Raise your left arm higher than your right arm. Then, keep your legs straig
ht and lift your right leg off the ground as far as you can. Try to hold that
position for at least 4 seconds before gently lowering your leg and arm, and
raising the other leg and arm.
*
Running uphill: Sprinting up hills can make you taller, and that is a k
nown fact. As you do these uphill sprints your spine gets spacing in between
the disks. This causes muscle to grow there which effectively elongates your
spine making you taller. So go run up a hill!
*
Hang upside down for brief periods: This method should not be perfo
rmed more than 3 minutes at a time, and you should always have someone wi
th you when doing this for obvious reasons. Doing so will stretch your mu
scles and make them stronger in the process. You do not want to stretch t
oo much this way, which is why it is recommend to only hang upside down f
or a brief amount of time.
*
Yoga: Yoga is an ancient science. For decades, people have used vario
us techniques of yoga to improve their body. Many exercises in yoga relieve
stress off your spine, thereby correcting muscle imbalances and aligning s
pinal muscles and ligaments.
o Lie down straight on the floor facing the celing. Let your body re
st comfortably. Slowly stretch your left foot in the direction of right and ri
ght foot in the direction of left, without moving your legs. Remember not to s
tretch too hard. Then bring back your foot to the normal position. Now stretch
your right foot towards right and left foot towards left, but follow the same
guidelines while releasing.
o Lie down on your stomach and chest. Keep your palms on the grou
nd near the hips. Slowly bend your legs from your knees and lift the legs u
p. Let your thigh remain on the ground to provide you support. Now take you
r hands backward and try to hold your legs. Try to stretch your legs as muc
h as possible while keeping your torso uplifted. Don't try to stretch too m
uch. And then relax slowly.
o Half tortoise asana or the Ardha Kurmasana is is the type of yog
a exercise that mimics the tortoise position. Ardha Kurmasana helps the body
heal from spine problems and backaches. The arms, legs, hips, spine and thi
ghs are the parts of the body that will benefit from this position. It makes
the spine longer which is needed for the enhancement and the growth of one'
s height.
o One simpler yoga exercise is sukahasana or the sit position. It ha
s both the breathing and muscles exercises. One has to sit cross-legged, with
feet touching the thighs, with the hands resting on the feet ankles. One has t
o breathe in as well as out in equal intervals. It helps flex the groin and th
e hips and makes your back stronger.
Focus on the exercises above in order to grow taller naturally. Whichever e

xercise you choose, you should perform the same with utmost regularity and
punctuality but never exceed your capacity. First try your hand at those ex
ercises which, you feel, are easy and comfortable to perform and gradually
increase your intensity.
Common Marathon Mistakes to Avoid
If you've decided that running a marathon is something you would like to do

and you have already committed some time to training, improving your fitness
levels and your endurance so that you have the physical ability to actually
run a marathon, then learning exactly how to not run a marathon will be the
last part of the puzzle to put in to place.
You should by now have built up your weekly mileage to a point where longe
r distances aren't a challenge any more and if you've managed to avoid get
ting injured or picking up any niggles along the way, then the only remain
ing obstacle in achieving your goal is to go and run a marathon.
As simple as that sounds, you need to avoid these mistakes first time marat
hon runners often make:
1.
Wrong Goal: Many first time runners naturally think they should set a m
arathon finish time goal. This is not the case. Your goal for your first mara
thon or half marathon should simply be to finish. If you push yourself too mu
ch, you are dramatically increasing the likelihood of injury and not even see
ing the starting line. Set a time goal for your next marathon or half maratho
n. This may sound strange, but it is quite wise. Be smart and set the right g
oals.
2.
Hydration: You can go for a long, long time without food before you s
tarve. But not water. You must stay hydrated to avoid dehydration, heat ill
ness and keep up a strong pace. Preferably, you should be hydrating with a
sports drink containing carbohydrates and electrolytes instead of plain wat
er. Drinking only water during a marathon can actually be dangerous because
it can cause a condition called hyponatremia. Also, if you are going to dr
ink the sports drinks, don't bother drinking water too as the water will di
lute the concentration of the sports drink and slow down the absorption of
the carbohydrates. Drink 230 to 300 ml (around 8 to 10 ounces) of sports dr
ink about 10 minutes before the run begins and then 150 to 175 ml (around 5
to 6 ounces) every 2 miles (around 3 km) or so during the race.
3.
Eating a wrong pre-race meal: It seems that some people eat things tha
t might not agree with their stomachs on the race day. Well, for your pre-ma
rathon breakfast, you should choose only comfort foods - eat foods that your
system can digest easily and add to the carbohydrate stockpiles in your liv
er, blood and muscles. They should furnish enough sustenance to fuel your pr
olonged effort. Examples include pasta, banana, dried apricots, yogurt, milk
, kidney beans, apple and pear. Also, before a marathon race it is preferabl
e not to eat for at least 2 hours beforehand so that the food you consume is
digested.
4.
Underestimate Stretching: Many beginning runners finish a run and negl

ect to stretch enough or even at all. They then find themselves tight and so
re and eventually with a running injury. Do not neglect the importance of st
retching! Stretch within 15 minutes after every run and take your time. As y
ou progress through training, add a few seconds to each stretch and build up
to 20 seconds or more per stretch. Benefits will include less soreness, gre
ater flexibility, longer stride, and much more. Do not underestimate the imp
ortance of stretching.
5.
Trying something new on race weekend: Don't do anything different on

marathon day than you've done on other training days. This means not eati
ng new foods, taking new supplements, running with a new running outfit or
running with a new pair of shoes.
6.
Forgetting to do blister and chafing preparation: Almost everyone gets

foot blisters on a marathon. Prevent them as long as possible by preparing
your feet with lubricants, corn starch and sweat-wicking socks. You should h
ave been testing what works for you on your longest running/walking days. Do
n't forget to put lubricant on your armpits, thighs, crotch, nipples, and un
der-bra areas. Chafing is sheer torture in the final miles. Some marathons w
ill often provide petroleum jelly at checkpoints, which can be used to lubri
cate any areas that are starting to chafe.
7.
Running before Race day: If you're the type of person who gets race anx
iety, it might be beneficial for you to do a very slow, 20-minute jog the day
before. But if you think you perform better on rest, then just relax during
those 24 hours leading up to the race. Whatever you do, just make sure that y
ou don't do a significant workout that's going to leave you feeling tired or
sore the next day.
8.
Running fast in the beginning: It's easy to get caught up in race-day ex

citement and charge over like the marathon is a 5K run. But it's not, and you'
ll pay for it later in the race. Take the first few miles as a warm-up and gra
dually work to a comfortable pack. Start slow and finish strong.
9.
Competitive Running: Trying to keep up with someone else in the race,

especially someone you've never met before, but have taken a dislike to bein
g overtaken by is a big mistake. You have no idea what level of fitness othe
r runners have and not everyone who is fit actually looks fit. Any bursts of
speed or extra effort above what you have conditioned your body to do durin
g training will always take its toll on you at some stage in the race.
10.
Walking during the race: Walking is slower than running. If you think
you're going to run fast and then walk a little and then run fast, you won't
end up with your best time. If you can't run the whole race at the pace you
're going, slow down to a pace where you know you'll be able to run the whol
e time. This will give you a much better time.
11.
Increasing mileage all the way up until race day: You actually want t
o reduce the volume of your training for a short time leading up to the rac
e. Known as tapering, this will reduce your risk for injury and help you pe
rform your absolute best when it matters most. It takes about four weeks to
recover from a long run of 18 to 20 miles (29 to 32 km) or so. This means,
obviously, that no runs of 18 miles or longer should be conducted during t
he month leading up to a marathon. Four-week tapers work well for the marat
hon, and weekly mileage during these four weeks can be 80 percent, 60 perce
nt, 40 percent, and then 25 percent of usual levels.
If you want to learn how to run a marathon and how much training you need t
o do in order to accomplish this goal, then you need to fully understand wh
at running a marathon is all about. Do some reading and some research in to
how your body adapts to endurance training. Without this knowledge you run
the very real risk of serious long term injury, let alone ever being able
to run a marathon.
Race Etiquette for Runners
For the most part, runners are considerate at road races. But the occasional
runner may demonstrate bad behaviors, such as cutting off other runners, ta
king more than their fair share of food at the end, or even cheating by cutt
ing the course. This is where Running etiquettes matter. When you enter an e
vent, be it a charity walk, a fun run/walk, a half marathon or marathon; you
r behavior is important.
Race etiquette consists of just a few basic courtesies that ensure a successfu
l and most importantly fun event for all the runners. If you are new and have
not raced in an event, or if you are stepping up to larger events, these guide
lines will serve you well in all types of race formats.
1.
Do not run the race if you are not officially registered (aka run as a "
race bandit"). Runners that are not registered take away from valuable race re
sources and course support that registered runners have paid for and are expec
ting.
2.
Arrive early on race morning. There are thousands of runners, volunteers

and spectators heading to the same location. Build in some extra time for tra
ffic, shuttle lines and pre-race activities. Arrive at least an hour and a hal
f before the race starts.
3.
Be aware and follow instructions of race officials at the start line. If

you are a slower runner, that's OK, just don't stand right in the front of the
pack. If you are wearing headphones, remove them at the start in order to hear
any race instructions.
4.
If you are running with a group, do not run more than two runners abreast
. Running in groups or lines creates a barricade and makes it difficult for fas
ter runners to pass you. Stay single if possible, particularly in the first few
miles.
5.
In most races, the outsides of the course are for passing. If you are no
t passing, but rather running with the body of runners, stay to the middle of
the lane. This will allow people to pass on the outside instead of having to w
eave back and forth around people.
6.
When you are racing, it is easy to lose yourself in your thoughts and f
orget about the people around you. This leads to people being cut-off or even
being tripped.
7.
Don't drop your water cups, sponges, gel packs, etc on the course. Be co
urteous and leave a clear, clean path for runners and walkers behind you. Tra
sh that is tossed to the side of the road will be cleaned up after the race.
8.
Look before you spit or sneeze. If you need to spit, do so to the side and
out of the path of others.
9.
Groaning, grunting, wheezing and otherwise broadcasting your discomfo

rt are not considered in good taste. Slow down if you must, but don't make
the rest of the runners and walkers miserable listening to you.
10.
Don't stop suddenly to walk on the course or at water stations. If you

want to stop at anytime on the course, move to the side of the road so you w
ill not be trampled by those behind you.
11.
Don't suddenly change directions or cut off other runners. Glance arou
nd you before switching directions or pulling off the course.
12.
Don't cut the course; stay within cones and designated lanes. There ar
e several points along the course where runners are running in different dire
ctions on the same street separated by a row of cones. For safety purposes,
be sure to stay within the cones and lanes.
13.
Use caution when approaching the finish line. Do not stop suddenly once
you cross the line or cut off other runners in the finish line chute.
14.
Don't take more refreshments than you need before, during and after th
e race. Race refreshments are available based on the number of participants.
If you take more items than you need, you are taking away from the people t
hat finish after you.
15.
During road races, if somebody falls or should collapse from other pr

oblems, other runners nearby should render assistance. Running is a group o
f comrades, joined together with a shared love to run and a common goal to
complete sometimes very grueling race.
16.
The volunteers give their time and make races happen. Smile, wave, sa
y "thank you" to let them know you appreciate what they are doing. Hopefull
y, they'll keep coming out to help, so you can keep enjoying the races.
17.
Congratulate your competitors at the end of the race. Without them, you
r only race would be against the clock.
18.
Finally Smile! You never know where the camera might be on course, at th
e finish line or post race festivities.
That's what it grinds down to in the end: healthy etiquette, encompassing re

sponsible, caring behavior for our fellow runners. Trying to be a big show-o
ff can only lead to problems for yourself such as injuries. Then you're back
to square one, while the ones you acted superior over are already catching
up fast.
Enjoy the race and have fun! And don't forget to mind your race manners!
Treadmill Running vs. Outdoor Running
Running is generally a solitary pursuit but one that is quite popular as a m

eans of stress relief and weight loss. It is used by a wide array of people
for various reasons. For some, running is a key element in maintaining a hea
lthy lifestyle, others use running to cope with stress and other damaging me
ntal stimuli. The environment in which one exercises can be very instrumenta
l in determining the realized benefits of a run. Indoor treadmills may be ut
ilized by those looking for a predictable and user controlled running experi
ence.
There may come a time in the life of any runner where they are faced with the
decision of treadmill running vs. outdoor running. While this does not have
to be an irreversible decision, there are significant differences in not only
the method but also the goals and benefits of each:
Impact: Both exercise formats have some degree of impact. The road has
a far higher impact level than a treadmill, yet a grass surface cushions th
e degree of impact more so than a standard treadmill. If you perform a lot o
f running, you will want to be wary of the degree of impact that your body e
ncounters, otherwise your joints will inevitably sustain long-term damage as
a consequence.
*
Effectiveness: The treadmill belt offers some help by pulling your fee
t back underneath your body, so you are potentially exerting less energy to
move your feet and legs than if you were not on a treadmill. But both outdoo
r running and the treadmill can be as effective as each other. Effectiveness
really comes down to your overall exercise and nutritional regime. Often th
e best indicator of the effectiveness of a particular exercise is how much y
ou enjoy it. Think about it, if you don't enjoy running outdoors, then you'r
e probably not going to stick to a consistent regime. Additionally, you won'
t put in the same amount of effort as if you really loved running outside!
*
Wind Resistance: When you run indoors on a treadmill, you do not have
to overcome wind resistance. The lack of wind means you'll spend less ener
gy running 5 kilometers on a treadmill than you will running 5 kilometers o
utdoors. However, it may depend on how fast you are running. For the averag
e person, running 8 - 14 kilometers per hour (kmph) will result in little d
ifference. Some studies say outdoor running expends up to 5 percent more ca
lories; if you run faster than 14 kmph, running outdoors could utilize up t
o 10 percent more calories because you are working harder against wind resi
stance. To make your treadmill workout closer to outdoor exercise, simply r
aise the treadmill incline to 1% and you will expend as many calories as if
you were walking or running on flat pavement outdoors.
*
Accessibility: A run outdoors is certainly convenient. Put on your ru

nning shoes and away you go. But there could be many problems associated wi
th outdoor running. One problem may be that you live in the middle of the c
ity where it's completely flat and overly crowded. Another may be that you
don't feel comfortable running outside in the dark after work. The major be
nefit with the treadmill is that you can run without having to dodge people
and adjust the hill settings as you see fit. The drawback is that, unless
you have a treadmill available at home, you will have to make your way to t
he gym and possibly even wait for the machine (probable during peak hour at
the gym).
*
Propelling Your Body: The main difference between treadmill running

and outdoor running lies in how your legs have to carry your upper body.
Outdoor running, your leg muscles mostly work on propelling you forw
ard. Treadmill running, because the belt is moving under you, your leg mus
cles mostly work at re-positioning your legs to keep you stable. This affe
cts how much work your individual leg muscles need to do.
Treadmill running, the rearward moving belt decreases the need to pull
your upper body forward and so requires less work from your hamstrings than
outdoor running. However, your hip flexors (right at the top-front of each
leg) have to work harder to provide stability as your planted foot is dragge
d back (literally) under your body.
*
Measurable results: If you are running around outdoors you usually do

not have any way to measure if you are achieving your goals and increasing
your fitness. You may time yourself, but many factors can influence the ti
me it takes you to complete your circuit, including the weather and traffic
or walkers getting in your way. On a treadmill you have many ways to measu
re your progress including specially designed instruments.
You can track calories burned, distance, incline and speed. By keeping
track of this information you will be able to match or exceed your previous
workout.
*
Weather: One of the greatest advantages of having a treadmill is that

you can walk or run in any kind of weather. Rain, snow, ice, it doesn't ma
tter, and you can run through a heatwave too. In your heated and air condit
ioned home you can always exercise at the perfect temperature. Also most tr
eadmills now have on board cooling fans which helps keep you cooler in addi
tion to the cooling of your home or apartment.
*
Convenience: If you have a treadmill you can use it whenever you hav
e a free moment. You do not have to get to the park first. All adults in t
he family can use it too, and you may find that family members who would n
ot normally take any exercise are motivated by having a well equipped home
gym.
You also don't have to worry about missing your favorite TV, special
on TV or the latest award show as you can watch TV while you are on the tre
admill. Some treadmills now have built in TV's in their consoles. They also
have built in speakers so that you can listen to your ipod of Mp3 player.
*
Safety: Have you ever been in a gym and heard a "thud", only to see tha
t someone has fallen off the treadmill? It's not an uncommon occurrence! Some
people just cannot get the hang of a treadmill, so if you fall into this cat
egory, it may be wise to find an alternative.
For women safety can be a big issue, but men too can be at risk of mug
gings or other attacks when running in the park or on the street. Even in th
e best neighborhoods a circular route will usually take you through some dar
k or lonely places, and even though you probably try to be out when there ar
e other runners, you will find yourself running alone sometimes. Even if you
live in a safe neighborhood, you do have to be on the lookout for loose dog
s, and pot holes.
*
Cost: This one doesn't need any explanation. Even a used treadmill is
going to cost you more than running around your local park.
*
Space in the home: If you have a large home this will not bother you,
but if you live in a tiny apartment you may not have a lot of space for home
gym equipment like a treadmill. Keep in mind though that you can get foldaw
ay treadmills for easy storage.
*
Fresh air: Running outside gets you into the fresh air. So it's likely
to be better for your lungs than exercising indoors, even if you have all of
the windows open. To get around this you could put your treadmill in the back
yard in good weather.
*
Privacy: While some people love to strut their perfect physique aroun
d the park, for most of us there are advantages in not having the world wat
ching us run! At home it doesn't matter what you wear, whether you sweat or
how much you weigh. Just lock the door and nobody is going to see.
If you are training for an outdoor walking or running event, it is fine to do

part of your training on the treadmill, but try to do at least 60% of it out
doors. By training outdoors, you will be much more prepared for the demands o
n your muscles and joints, the weather and the varied terrain. Additionally,
the treadmill doesn't have any way to simulate downhill running, which is imp
ortant if you are running an event that has varied terrain. Similarly, there
aren't turn on a treadmill, which is another thing your body needs to adapt t
o if you plan to run outside.
To wrap this all up, we can say that treadmill running with distraction (peo
ple, tv, music) is going to feel easiest and require slightly less energy. O
utdoor running with no music is going to feel hardest, but you will benefit
from expending more energy (and likely burning more calories).
Benefits of Walking Barefoot
Urbanization has greatly affected the way in which we walk and as such we
no longer use our feet in the way they were intended. Due to the rapid urb
anization of our environment in the past few hundred years, with streets b
eing covered in tarmac and concrete paving slabs providing pavement to wal
k along, the ground has changed from soft, uneven woodlands and fields to
flat and hard surfaces. Then someone invented shoes. It was the last step
that divorced us from the Earth.
No matter how hard the shoe companies try they can never make a shoe that s
uits the shape of human feet. It is claimed that shoes not only deform our
feet, but can potentially lead to injury. Walking in shoes, therefore, does
more harm than good because it results in more aches and pains in the body
. Some of our foot muscles even get lazy by wearing overprotective shoes.
According to some ancient philosophies, life-force energy called Chi (also

called Qi or Prana) can be absorbed through the soles of the feet. Ground C
hi is absorbed automatically and unconsciously when walking barefoot, which
increases the amount of Chi absorbed by the body. It's said that you can c
onsciously learn to absorb more Chi from the ground as you walk to increase
your vitality, your capacity to do more work and your ability to think mor
e clearly.
Walking barefoot is beneficial for many health related problems. The benefit
s include:
* In summer seasons, walking barefoot has been found to have a cooling e

ffect on the body, especially walking bare feet on the green grass in the mo
rning.
* Walking barefoot improves circulatory function because the motion you
get from your unrestricted foot when walking barefoot activates a host of
muscles in your foot and legs, which in turn helps to pump blood back to yo
ur heart. This muscle action prevents the pooling of blood in your feet and
legs, reducing the stress on the entire cardiovascular system and reducing
blood pressure. This is why walking barefoot is recommended to prevent vei
n problems.
* Walking barefoot provide relaxation to the tired feet.
* It has also proven to be an effective remedy to get rid of the problem of f
lat feet.
* Walking barefoot offer an opportunity to build up a direct contact wit
h nature. This will not only take your mind off everyday tensions and relax
your body, but also rejuvenate your mind and boost your energy levels.
* Walking barefoot helps straighten out the toes and prevents its deformit
y. It also improves flexor strength.
How to walk barefooted safely?
Here are some barefoot safety tips:

* You must always be on the lookout to steer clear of possible hazards. S
can the path in front of you and see where you will be able to walk.
* Walking under overhanging tree branches means you need to take extra
care as your head will be facing downwards and you may not notice potenti
al hazards ahead of you.
* Take special care when walking through areas where it is difficult to se
e the ground, for example when walking through tall uncut grasses, leaf litter
, etc.
* Make sure that you avoid areas that have dangerous hazards such as poi
sonous snakes or industrial waste.
* When you get home, wash your feet with soap and water and make sure t
hat there are no insects on your skin.
Walking is one of the best base chakra exercises. The connection you make wi
th the ground on each step helps to balance the first chakra's energy while
strengthening and toning your legs and respiratory system. You should try to
walk barefoot as much as possible as it is helpful for the bone structure o
f your feet to function according to its natural shape.
Why Women Need to Exercise Differently?
We live quite rightly in an age of equality where we are slowly but surely t
earing down many of the traditional barriers that exist between men and wome
n. Despite this though, there are still some areas where differences do, and
will continue to, exist and exercise is one such area.
Physiologically speaking, women and men are different, no real news flash
there, but these differences even affect how we exercise. There are many d
ifferences in women which make it mandatory for women to have a different
exercise pattern from men. These differences are:
Women have different ratio of lean muscle to fat: Women have a lower r
atio of lean muscle, also the areas where women need strength is very differ
ent from a man. Women's muscles respond very differently to exercises as not
only there is less muscle but the biological response to exercises is quite
different.
*
Women's needs are different: Women need to retain some fat on their f
ace, especially because women are prone to hollowed checks and under eye wr
inkles. This gives a soft younger look (a pinched look in women is avoidabl
e). Where they need to knock out fat is the chin and the under the jaw line
.
*
Women have a very different fat distribution from men: This is becau
se of hormones. Men's fat is under the hormones insulin and testosterone.
Women's fat cells are under the influence of estrogen and progesterone. Un
like other hormones, the female sex hormones fluctuate along with the mens
trual cycle. Anyone with a basic knowledge of biology would know that they
affect many aspects of a women's body like the fat metabolism, food cravi
ngs, fat deposition, water retention and emotions.
*
Women's body has different angles: The center of gravity is lower and
the way a woman walks, sits and carries the weight is different. This is
because the way the pelvic bones and the bones of the arms are aligned are
at a different angle than a man. Some exercises of women need to be done di
fferently for women to actually benefit from them. Range of movement is als
o different. Ask anyone from the fashion apparel industry and they will kno
w the exact details in centimeters.
*
Women need strength in different areas than a man: The first is abdo
men, particularly the lower abdomen. This is the area where the woman push
es during childbirth and after childbirth this area becomes weak. The corr
esponding area is the lower back. The lower back of a women takes a lot of
pressure and as women wear heels and with excess weight the pressure incr
eases. The lower back needs special exercises. The women also needs to exe
rcise pelvic floor muscles to ensure that before and after childbirth thes
e muscles do not become very lax and weak.
*
A women needs to maintain strength in the core muscles: These are mus
cles which maintain the torso strength. Another special area of focus in wo
men should be the spine. The spine in a woman is generally very flexible, b
ut with age it tends to become rigid which is one of the major reasons of a
ccelerated aging. The spine is the core of all the nervous impulses network
of the body and with aging the spinal alignment gets affected.
To summarize, women need different exercise machines, different kind of exer

cises, a different exercise routine which is responsive to her cycles, a dif
ferent diet, different body treatments for her skin and a fair bit of tradit
ional time tested techniques like Yoga and Pilates along with an sensitive c
oach/guide who understands a women's biology and can motivate her consistent
ly and gently.
Walking FAQ's
No health professional would denounce the health benefits from walking even
if that meant walking to the shops as opposed to taking the car or taking yo
ur dog out for a good half-hour's walk once or twice a day. However, as a fo
rm of exercise to improve your fitness levels or as part of a weight loss re
gime, you can really look upon walking as a suitable form of exercise if you
are raising the intensity and/or speed at which you do it. But before you m
ove on to the next level, you need to know the basics:
How does walking compare to running?
Walking can provide the same benefits as a running program. General health
benefits are acquired from any walking. For cardio benefits the key is wa
lking fast enough to get your heart rate up. Walkers may miss fewer days d
ue to injury than runners while achieving similar improvements in aerobic
conditioning.
How many calories are burned walking one hour?
This will vary depending on the individual, speed walked, terrain, etc. An av
erage is 300 calories per hour.
What should I eat prior to a walk?
Eat something high in carbohydrates like dry whole grain cereal, a whole whe
at bread sandwich, or sometimes a power bar, and a banana. Do not eat anythi
ng heavy or fatty, eat too much, or eat anything that might upset your stoma
ch (this will be different for each individual). Whatever you eat should be
something you have previously tried, so you know how you react to it. It is
best to eat at least an hour before start of the walk and be sure to drink w
ater also.
Do I need to do a warm-up or a cool-down with walking?
All your walks should include a warm-up and cool-down. The best way to warm
-up is simply to start at an easy pace and gradually increase your speed. T
his lets your muscles and joints get ready for the demands of walking, and
it allows your heart rate and circulation to increase slowly and safely.
A cool-down at the end of your walk allows your heart and circulation to sl
owly return to normal, helping you adjust to a lowered oxygen intake and pr
eventing dizziness and possibly nausea. The best way to cool-down is to gra
dually decrease the intensity of your walk during the last 5 or 10 minutes
of exercise.
What is considered a good fitness walking pace?
An average fitness walking pace is close to 10 minute per kilometer (15 minu
te per mile). But, a good pace will vary depending on your fitness level, wa
lking technique, walking goals, and terrain. For general fitness walking, yo
u should walk at a pace that increases your heart rate, and you can maintain
for 30 to 60 minutes.
Should I use weights while walking?
No, the risk far out weighs the benefits. Weights can be a great part of you
r fitness routine, but use them separate from your walk. Carrying weights wi
ll not provide the resistance needed to tone your muscles; but can increase
your blood pressure, place strain on ligaments and tendons and may contribut
e to joint problems. You will actually be able to walk faster without carryi
ng the weights, therefore getting a better workout.
What should I look for in a walking shoe?
* Low heel
* Flexible sole
* Lightweight and breathable fabric
* Perfect fit
How often should I replace my walking shoes?
Walking shoes should be replaced every 300 to 500 miles (or every 3 to 6 mon
ths). Replace your shoes when you can tell the difference between your old p
air and a new pair. Do not go by their appearance. The inner support can be
worn out while they still look good on the outside. Because our feet sweat,
it's a good idea to rotate two pair of shoes if you walk daily. This will gi
ve your shoes time to dry out, which will prolong their life.
It is also important to stay motivated when walking. Try walking with a fri
end and varying your route. Also, set manageable targets week by week to ga
in a real sense of achievement!
Tips for Hill Running
Whenever a question is posed about a particular marathon or race, one of the

first questions asked is, "Is it hilly"? In general, most runners steer away
from hilly courses, but if you train on hills, you can race on hills. Trainin
g on hills is really a benefit to your overall running program. Hill training
can make you a better runner on the flat and on the track because in order t
o have good speed, you must have strong upper thigh and hamstring muscles. Hi
ll running can develop these areas significantly by increasing the amount of
resistance that your body can adapt to.
Benefits of Hill Running
By running hilly courses, you will enable your body to adapt to a new level.
And by running a specific hill interval workout, you will be fine-tuning th
ese adaptations even further. Uphill running can be used to increase form by
concentrating on a relaxed style. On the other hand, downhill running can t
each relaxation and improve leg speed and stride. Here are some more benefit
s that hill running offers:
* Increases your aerobic capacity that enables you to use less oxygen at i
ncreasingly longer distances.
* Increases your stamina that enables you to run farther at a given pace.
* Helps develop power and muscle elasticity
* Improves stride frequency and length.
* Develops co-ordination.
* Develops control and stabilization as well as improves speed.
* Promotes strength endurance.
* Teaches you how to run relaxed on a flat surface as you are already trai
ning for the extreme (running on hills).
Types of Hill Running
Hill running can be of different types mainly:
* Short hills: A short hill is one which takes no more that 30 seconds to
run up and has an inclination between 5 to 15 percent grade (In topography, th
e slope of a hill, mountain, road or anything else inclined, is more often ref
erred to as its grade).
* Medium hills: A medium hill is one which takes between 30 to 90 second
s to run up. This length is good for runners because it combines the benefit
s of the short and long hills.
* Long hills: A long hill is one which takes from 90 seconds to three minu
tes to run up. On long hills, the runner will not use as much power per stride
as the shorter hills.
Tips for Hill Running
Here are some tips to get you started with hill running:
Up hill
* Start with an easy 15 minute warmup on rolling hills.

* Taking "baby steps" will help you maintain a good cadence when your
lungs are screaming for mercy.
* On long, steady hills, switching often between walking and running is
tempting, but it makes you lose momentum and cadence. Pick one or the othe
r and go with it.
* Posture is everything on the uphill. Leaning forward from the hips put
s too much pressure on your back, an erect posture will provide better push-
off and don't forget to pump arms vigorously.
* Look ahead, not at your feet. This will allow you to pick the best line a
nd free up your airway.
* Run with a slightly higher knee lift.
Down hill
* Jog slowly on each decent.

* Don't over-stride, each landing will put extreme stress on your quadrice
ps.
* Lean forward not backward keeping your whole body perpendicular to
the ground.
* If you need to control your speed, cut your stride length and increase y
our cadence.
* Like a hurdler, step over, not on rocks and other obstacles. Keep your bo
dy level and lift your legs.
* Pick as straight a line as possible down the hill. The more you move lef
t and right, the more you stress your legs and increase the distance.
Efficient running technique can make an enormous difference in running econo
my on flat terrain, but optimal technique can play an even greater role on h
ills. Those just beginning hill workouts will likely find hills a struggle a
t first, but later long hills will become more of a friendly challenge than
a mortal enemy. The more you run hills, the more you'll find yourself adjust
ing to them automatically and your stride shifting to "hill mode" without an
y thought or effort.
Basics of Running Pain
Running is an enjoyable and healthy sport, but it can be tough on the body, i
ncluding the legs, feet and especially the knees. It is also one of the easie
st ways to get oneself in pain. It goes without saying that your feet take th
e brunt of the punishment on your run. Each one pounds the ground some 800 ti
mes per mile. The impact and stress of running is sometimes hard on the muscl
es and joints; especially if you ignore early warning signs. One of the early
sign is Pain. Any structural flaws in your feet or slight imbalances in your
stride will eventually result in an ache here or there. Pain, while running,
is common and it often affects the hips, knees, ankles, and feet of runners.
Why does one face pain while running?
Pain can be defined as "the penalty for violating the principle of nature". P
ain is confirmation of our fear, it signals us that we are doing something wr
ong and need to stop and change something. Certainly, fear could appear even
without any pain, just in anticipation of getting it, and prevent us from any
activity in this direction. Thus, pain is the evidence that you got where yo
u are not supposed to be. It means that your body is over the boundaries of i
ts own abilities to deal with surrounding. There are various causes of pain w
hile running:
* Wearing incorrect shoes can result into pain. Footwear for running shoul
d be fitted at a specialist shop and replaced regularly.
* Some people simply are not built for distance running; most successful
runners are ectomorph, which means they are naturally lean and light-boned. B
eing ultra-fit will not help you if you are built like a Chieftain tank.
* Doing too much high-impact exercise, or increasing your training progr
am drastically within a short time.
* Having tight leg muscles.
* Bad running posture which causes muscle imbalances.
What treatment should one consider?
Even a subtle, intermittent ache should be iced as soon as possible after a r

un to reduce inflammation. Slap on an ice pack or rub the afflicted area with
an ice cube for 20 minutes. An anti-inflammatory pill taken post-run can hel
p if the pain demands it.
How to avoid Pain?
In order to prevent pain one can refer to the following guidelines:
* Always warm up for a run by walking for 5 - 10 minutes first, especially

if you are new to it.
* Limit mileage increases to 10 percent per week.
* Add speed-oriented training in small doses.
* Don't overstride; develop a short, economical stride.
* Stay off the hardest and softest surfaces, like sidewalks and tall grass.
* Make sure you have enough rest days to allow your body to recover.
* Replace shoes within every 500 miles.
* Regularly strengthen and stretch your running muscles and tendons, esp
ecially those you've injured before.
Although there are risks, like any impact sport, running pain don't need to
stop you from enjoying your hobby. As long as you take the proper time to pr
epare for your exercise, and use the right equipment just like in any other
form of exercise, you should be able to avoid any pitfalls. And if you do su
ffer any pain, by knowing the symptoms, you can treat it before any serious
injury is caused.
Measuring Exercise Intensity
Most of the time when we exercise, we hardly give a thought to the intensi
ty of our workouts. Most often we don't even know how to measure it. But w
e exercise anyway. The question then is, do we have to measure it? Yes, me
asurement of intensity in exercise helps us know how far we're progressing
or not.
Exercise intensity is defined in terms of how much oxygen the body uses to
do an exercise and the calories burnt while doing it. In aerobic exercises
such as swimming, walking and cycling, intensity is understood as how hard
the activity feels when you do it.
The rule of thumb is moderation. Any exercise undertaken should be done in m

oderate intensity. If exercise is too light, then weight loss goals may not
materialize and fitness will be hard to achieve. If exercise is too intense,
burnout happens very quickly and there are high chances of injuries and sor
eness. Moderate-intensity exercise ensures that there are fewer injury risks
and that in the long run, exercise commitment is maintained.
Simple ways you can use to measure exercise intensity
There are a couple of simple tests you can do yourself to know whether you'r
e doing moderate-intensity exercise. You should find your activity relativel
y hard to do. Here are some ways to indicate that:
* You should be breathing faster than normal.

* You're beginning to sweat a little.
* You're starting to feel a little strain in your muscles.
You can also use the talk test to figure out your exercise intensity. When you
do moderate-intensity exercises, you'll be able to talk in short sentences bu
t unable to sing. This means that you're on the right track in terms of the in
tensity.
Accurate ways of measuring exercise intensity
There are more precise ways of measuring what intensity you're exercising at
. You can use your heart rate to measure intensity, relatively accurately. I
f you are a healthy adult engaging in vigorous activity, you can try to achi
eve a target heart rate of 70 to 85% of your maximum heart rate - the upper
limit of what your system can handle. However, if you're not so fit or you'r
e just beginning an exercise program, go for just 40 to 50% of your maximum
heart rate. Any more than this will put a strain on your body. As your fitne
ss improves, you can increase the intensity slowly and steadily.
Here's how you can calculate your maximum heart rate and intensity. Follow
these steps:
* Subtract your age from 220. This is a rough estimate of your maximum h
eart rate.
* Then calculate the lower limit of your target rate by multiplying your
maximum heart rate by 0.7 (or 0.4 if you are beginner).
* The upper limit of your target rate can be obtained by multiplying you
r maximum heart rate by 0.85 (or 0.5 if you are beginner).
While exercising, check your pulse. You can do this by placing your fingers
on the side of your neck where the arteries are or by placing 2 fingers on y
our wrist between the bone and tendon on top of your radial artery, on the t
humb side of your wrist. Just count how many beats you get in 10 seconds and
multiply by 6 to get the rate of one minute. However, if your heart beat is
irregular or you are on special medication for any illness, please consult
your doctor/specialist before you take on any physical activity, no matter h
ow mild it may be.
These are the easiest, quickest ways to check out your workout intensity. If
you feel you're pushing to hard you can slow down. If your workout isn't givi
ng you any strain, then maybe you can push yourself to do a little bit harder
. Either way, you'll get the most out of exercising at the right intensity, o
nce you calculate your heart rate!
Tips for Running in the Rain
The weather news draws a sad face among the runners. Most of the runners do
n't like running in the rain. Just trying to imagine the soggy socks, dirty
shoes, flooded and slippery roads makes you cringe. Rain makes it harder t
o run and it lessens your mileage for the week. The increased possibility f
or rainy, wet conditions might make most runners take their routine indoors
. However, with the right precautions, runners can keep up their outdoor ru
nning even on rainy days. They may even find the rain a refreshing change.
Here are some tips to get you started:
Create a natural moisture-wicking layer: Rub a bit of baby oil on your a

rms and legs to stop the water from sitting on you. This will help the water t
o rolls off instead.
*
Choose your fabrics carefully: It's best to avoid cotton, it just soaks up
the water. There are plenty of synthetic tops you can get that don't hold the w
ater.
*
Keep your feet dry: If your feet are prone to blisters or feeling cold
in the rain, try lambswool socks. Your feet won't stay dry but they will be w
arm and the socks won't rub. Cotton socks are a no-no. Get yourself some wate
rproof sneakers. If you don't want to buy a whole new pair, just use an old p
air.
*
Pop a hat on: Wear a head cover that will keep your head dry. A peaked
hat is a good way to keep the water off your face but do buy a lightweight on
e. Try and look out for a waterproof top that has air vents built into it.
*
Don't forget to safeguard your gadgets: If you carry a mobile phone then
put it inside something waterproof like a zip food bag to protect it.
*
Avoid puddles when possible: Stomping through standing water is fun bu

t that puddle could be deeper than you think and a spraining an ankle is not
much fun at all.
*
Slow down your pace: When running in the rain you don't feel as hot
which might tempt you to run hard. Don't. You drive more cautiously during
a down pour. It's good to use the same judgement when running in the rain.
*
Do not run fast against the wind: Be aware of how windy weather can
affect your running. Slow down when running in a strong wind. You are spen
ding six percent more oxygen than in ordinary conditions. Running slower w
hile against the wind will give you the same benefits as when you run fast
during normal conditions. When you begin your work out, try to run agains
t the wind, so that during your return you have the wind to your back and
are not fighting to run against it when you are more tired.
*
Stay Hydrated: Despite the cold weather, you'll still heat up and lose f
luids through sweat. Cold air also has a drying effect, which can increase the
risk of dehydration. Make sure you drink water or a sports drink before, duri
ng, and after your run.
Run in rains just for the pure enjoyment of it. Everything sounds different in
the rain. You will love the sound of rain hitting the canopy of trees. Things e
ven smell different in the rain and they certainly feel different. It's OK to g
et soaked to the core. If you haven't done it, try it.
Have fun!
10 Tips for Running in Hot Weather
Summer running obviously increases the core body temperature. On an averag

e a runner will expend 500-1500 kcal/hr depending on the experience and fit
ness of the runner. Running in hot weather can have adverse affects to the
body if not treated properly and with precaution. Heat raises the temperatu
re of the body and can cause dehydration, dizziness, disorientation, heat c
ramps or heat stroke.
The good news is that you don't have to give up running this summer. Howeve
r, you have to keep in mind that running in hot weather can be dangerous fo
r you, unless you are properly prepared for it and follow certain precautio
ns that will help you stay out of harm's way. Here are some tips to get you
started:
1.
Choose Clothing Carefully: Light-colored, loose-fitting clothing will

help your body breathe and cool itself down naturally. Tight clothing restri
cts that process and dark colors absorb the sun's light and heat. Wear synth
etic fabrics (not cotton) because they will wick moisture away from your ski
n so cooling evaporation can occur.
2.
Shower before you run: Take a cold shower or wet your hair before you
run. Lowering your skin temperature before you go out can help you stand t
he heat a little longer. You can also pour cold water over your head while
you're running.
3.
Wear Sunscreen: The sun drains energy out of you especially if it is

given the chance to burn you. Protect your skin with a waterproof sunscreen
that has an SPF of at least 15 and offers broad spectrum protection, which
means it protects against both UVA and UVB rays. Stick formulations are go
od for runners' faces because the sunscreen won't run into your eyes.
4.
Wear Shades: Good pair of running sunglasses help protect your eyes
from the sun's damaging rays. Also, wearing running sunglasses helps preve
nt headaches that come from squinting.
5.
Get Adapted: Give your body a week or two to adapt to the heat. If hot
weather starts suddenly, do shorter runs until your body adapts to the heat.
6.
Run in the morning: Generally, it's cooler and less humid in the mornin
g. And, summer air quality levels are worse late in the afternoon.
7.
Drink fluids while you are running in the heat: Sweating in the heat ac
celerates the loss of electrolytes that need to be replenished regularly thro
ughout your run for safety and endurance reasons. If your running time is ext
ended beyond 30 minutes, be sure to include a drink with carbohydrates and el
ectrolytes.
8.
Avoid substances that dehydrate the body: Be sure to restrict caffeine a

nd alcohol. Some medications, such as antihistamines, are also dehydration ris
ks (for longer races in particular).
9.
Don't Push It: Heat and humidity can be dangerous. Be aware of the sig
ns of overheating. On a race day (or during any intense workout), take weath
er conditions into account. Brutal heat and humidity mean you should scale b
ack your performance goals. Don't try to beat the heat. If you feel dizzy or
if your skin feels clammy, stop and get out of the sun.
10.
Stay out of cold air-conditioned rooms: If at all possible, the day befo
re and on the morning of the race, stay out of cold rooms. The shock to the bo
dy from that really cold room to the really hot race will be less.
Just as the heat slows you down and challenges your will, rest assured that y
our summer time running will lead to faster times and easier runs in the fall
when it is cooler.
Importance of Warm Up
When you have to fit an exercise routine into your already busy schedule, y
ou might be tempted to simply skip the warm up routine, even though you've
heard horror stories about people getting injured while working out. Three
words: don't do that. When you skip your warm up, you are not only putting
your body at risk for personal injury, but you are also making the workout
more difficult and less effective. For the best results, it is important to
warm up every time you work out.
Several changes takes place in the body once physical activity is initiated.
A person's respiratory rate, blood flow, and oxygen and nutrient levels deliv
ered to the cells increases. The rate of increase should be regulated in a st
eady pace to prepare the body for the physical stress that exercise will dema
nd. If one foregoes this priming procedure, the body will function less effic
iently and the workout will produce less quality results.
Warming up prior to any physical activity does a number of beneficial thing

s, but primarily, its main purpose is to prepare the body and mind for more
strenuous activity. The following reasons will help you better understand
the importance of a good warm up:
1. Warm up helps in breaking down the chemical complex of oxygen and he

moglobin in the blood. This results in the release of oxygen from the bloo
d, enhancing the delivery of oxygen to the exercising muscle.
2. Warming up reduces the potential for muscle and connective injuries
by increasing the body temperature as warm muscles and tendons have been s
hown to be less susceptible to injury.
3. It increases blood flow to the heart. As more blood reaches to the heart
it reduced risk for exercise-induced cardiac problems.
4. It decreases muscle viscosity (aka resistance) thus increasing the sup
pleness of the muscle. This enhances the mechanical efficiency and power of
the exercising muscles.
5. It helps promote sweating and reduces the amount of heat stored in the
body. This will help to prevent temperature from rising to dangerously high
levels during (more strenuous) exercise.
6. It enhances the speed of transmission of nerve impulses which makes yo
ur motor skills better.
7. It gives you better muscle control by speeding up your neural message
pathways to the muscles.
8. It helps more blood reach muscles and connective tissue. The more blo
od reaching the muscles, tendons and ligaments, the more elastic the tissue
s become. This means better performance and a reduced chance of injuries.
9. When you workout, you demand more blood and oxygen. Warming up help
s the heart and blood vessels adjust to this idea.
10. It allows you to work out comfortably longer because all your energy sy
stems are able to adjust to exercise, preventing the buildup of lactic acid i
n the blood.
Warming up doesn't have to eat up the time you allotted for exercise into yo
ur day. In fact, a decent warm up only has to be 5 minutes long to do its jo
b. It doesn't have to be boring either, you can mix up a number of great mov
es to make your warm up as fun as the rest of your exercising. In order to m
ake your warm up interesting, you may find the following tips useful:
* Skip gently for 1-5 minutes: Skipping is a great way to warm up becaus
e when you skip, you use lots of different muscle groups.
* Go for a gentle walk or jog: Gentle walking or jogging is great way to
warm up your muscles and prepare your body for further, more rigorous exerc
ise. Walking, or jogging, with friends can help you to stay motivated, and i
t can be a great way to socialize.
* Do some gentle muscle stretches: After you have warmed up your muscles
, doing some gentle stretching can be very useful, particularly if you are g
oing to do a high speed, intensive work out. You should hold stretches for a
t least 30 seconds, as long as this feels comfortable for you. However, star
t by holding stretches for just five seconds, and progress as your body gets
more used to exercise.
To fully reap the benefits of the time you are spending exercising, you must
warm up. Taking those extra few minutes to adjust to increased activity wil
l ensure a better performance from your body and, in turn, will make your wo
rkout more efficient, productive and, best of all, enjoyable.
Walking Tips
Remember your first step? What a fuss everyone made! And then you continu
ed to walk right on through childhood, adolescence, and into adulthood, b
ut somewhere along the way, like most adults, you probably stopped walkin
g so much. You might want to think about that.
Walking is one of the easiest and least expensive ways to stay physically fit
. It's also a versatile form of exercise that can be done indoors or outdoors
. There are various benefits associated with walking. These are:
Heart Health: The cardiovascular system naturally weakens with the ye

ars. Walking strengthens your heart and gets it pumping. A study at Bloomsb
urg University in Pennsylvania showed that people, who walked at least 30 m
inutes a day, three times a week, actually slowed the general decline in he
art health.
*
Weight Management: Everyone's metabolism tends to slow over time. Th

is can lead to weight gain. Walking burns calories and fights unwanted pou
nds. A healthy weight limits your chances of heart disease, diabetes, and
some cancers.
*
Strong muscles and bones: As we age, our muscles and bones tend to wea
ken. We're more apt to get things like osteoporosis or arthritis. But if you
keep moving and stay active, you can be mobile and flexible.
*
Positive Mind: Regular walks are an escape from mental stress. They g
ive you time to process your thoughts and release negativity. This creates
an optimistic outlook which keeps you from feeling depressed or anxious. A
positive attitude also can improve your immune system.
Most people think they know how to walk without considering the possibility
that they can improve this vital skill. Maybe you would like to walk more
as part of a health program, but you find walking uncomfortable. Improving
your ability to walk is possible, and can improve the way you look, as well
as make every step easier, more enjoyable, and even safer. The tips in thi
s article will get you started on improving the way you walk beginning toda
y!
*
Use good posture: Walk tall, look forward, (not at the ground) gazing
about 20 feet ahead. Your chin should be level and your head up. Keep your c
hest raised, and shoulders relaxed (shoulders down, back and relaxed). Tight
en your abs and buttocks. Flatten your back and tilt your pelvis slightly fo
rward.
*
Walk in proper form: Bend your arms in slightly less than a 90 degree
angle. Cup your hands gently. Swing arms front to back and not side to sid
e as arms should not cross your body. Do not swing elbows higher than your
sternum (breast bone). Swing your arms faster and your feet will follow.
*
Concentrate on your walking: Pretend you are walking along a straight l

ine. Resist the urge to elongate your steps. In order to go fast, take smalle
r and faster steps. Concentrate on landing on your heel, rolling through the
step and pushing off with your toes. Always, use the natural spring of your c
alf muscles to propel you forward.
*
Warm up and cool down: Stretching improves circulation and decreases b

uild-up of lactic acid, the chemical by-product that causes muscles to ache.
It also helps alleviate any muscle stiffness and prevents future muscle str
ain. As a result, you can walk further, longer and injury free. Before and a
fter walking allow ample time to perform a few simple movements, stretching
the hamstrings, calves, achilles tendons and shins.
*
Breathe naturally: As you walk, take deep, rhythmic breaths, to get t

he maximum amount of oxygen through your system. Walk fast enough so that y
our breathing is increased yet you are not out of breath.
*
Take extra precaution if you are suffering from diabetes: If you suffe
r from diabetes, you are prone to infection from even minor injuries. Many p
eople with diabetes experience a loss of sensation in the feet, making it di
fficult to detect injury. Untreated or improper self-treatment of ailments c
ould lead to serious, permanent damage or possible amputation. Check your fe
et daily for redness, blisters or injury. If you experience any numbness, ti
ngling or have wounds or abnormalities of any kind, see a podiatric physicia
n immediately.
These are just a few tips to show you how easy it is to add walking into y
our day and become an avid walker. You can make walking an easy and enjoya
ble part of your life!
Why Keep a Running Log?
Most people who run regularly want to improve their finish times at racing e
vents. But what makes some people faster than others? Becoming a better runn
er involves a lot of factors such as strength, weight, stamina, training and
lifestyle. When people first start out as runners they usually don't concer
n themselves with how fast they can run, but rather how far. However, after
a while runners usually want to increase their run time as well. To improve
both your distance and time it's best to follow a training program and that
is why keeping a running log can help you to achieve your goals.
If you are going to participate in any road races, especially the longer dis
tances like a marathon, then a logbook is essential to aid you in planning a
nd following your training schedule. It really helps to look back and see th
e improvements in your running. A running log is also necessary if you want
see how you are progressing with regard to your goals.
A running log is a place where you record your runs. It could be a notebook
, spreadsheet or even a weblog. The details included in the logbook are ind
ividual choices, but most people enter the date, place, distance, time and
general feelings about the run. If you want to be more thorough you can als
o record details on weather and terrain. The running log will help you keep
all the information about your runs in one place. The most important infor
mation about each run is the date, mileage and the amount of time the run t
ook. Additional information like how the run felt and any pain you may have
experienced will allow you to track your progress and keep track of runnin
g related injuries and when you are over stressing your body.
There are various benefits that you can gain from your training log. Some o
f these can be given below:
*
Setting goals: There is great power in a plan, even if you don't fulfi
ll every aspect of it. A plan gives you something to reach for; however clos
e you come is still more progress than if you are aiming for nothing. By mak
ing you aware of your progress as a runner, a logbook becomes the perfect to
ol for setting goals. You can project your past progress into the future and
create your own training plan, which you can then tweak along the way.
*
Motivational tool: It is simply a fact that as we develop a plan, whet

her very precise with a marathon in mind, or more laid back, when we commit
to a course of action we're more likely to follow through. When you start ad
ding up all the kilometers you've run, you get a feeling of achievement whic
h will help build your confidence as a runner.
*
Managing injuries: A logbook can also help you manage injuries and lea
rn what recovery plan works best for you. By tracking the development of an
injury from its beginning right through to healing, you may apply the same r
ehabilitation in the future, or alter it for a better result. A running log
preserves the pattern of your running routines. By recording your mileage, y
our shoe mileage, etc. you can prevent injuries by making sure your runs do
not exceed the 10% rule (i.e., you never exceed the previous week's total ru
nning by more than 10%).
*
Tool for evaluating tactics: Lacking a record of how you trained for a
particular event or race, it becomes very difficult to make any decisions a
bout how you might do it differently or better the next time. Keeping a reco
rd of what you did on the way to the actual event, gives you valuable data f
or making smart decisions the next time around.
*
Aids in being committed: Whether you are training for shorter distance
events or a marathon, it's vital to work your training program in order to
achieve your goals. Working your training runs into your daily schedule must
be treated as a priority just like any other important commitment you make.
Keeping a running log is a great way to stay on track with your training co
mmitment.
*
Helps in thinking positive: It's important to think positive throughout

your training especially if you are planning to do the longer distance events
like a half or full marathon. If you want to be among the first runners in you
r age group you'll need to think positive. One of the best ways to remain posi
tive in your thinking is to be prepared. By putting your training miles ‘in th
e bank' so to speak it will help you think positive about achieving your runni
ng goals.
*
Your personal running history: Ultimately, a logbook helps you to lea

rn about yourself as a runner and allows you to be in control of your runni
ng. You build a personal running history, which you can look back on and le
arn from. As you realise what training style brought the biggest rewards, y
ou can plan for even more success based on your own empirical evidence.
What information should I put in a Running log?
You can use a running journal/running log to record virtually anything you f
ind important about your run. You would usually, as a bare minimum, use it t
o record each of your runs or workouts. In your entries, you should definite
ly record distance, length of the run, where you ran (e.g. the actual route)
and how you felt the run went. Apart from that you can also record whether
it was a morning, afternoon or night run and which food you ate before or af
ter your run. If you are a professional then you can also record your heart
rate, altitude gained, pre-run and post-run stretches in your running journa
l/running log.
Accomplishing any assignment requires the use of good tools to get the best
results. If you are serious about achieving better running times and doing
longer distance events then you'll benefit from a good training program an
d using a running log to record your progress. It is advisable to keep an e
lectronic record of your runs as you will have the runs logged forever, you
can analyse your runs better and you can share your runs with others. We r
ecomend using LifeMojo.com to record your Runs and share it with others.
What to Wear while Running?
Exercise is an essential element for a healthy lifestyle, and running is a g

reat way to get your daily exercise. Plus, running is free; there are no gym
memberships involved; there are no expensive equipment purchases to save up
for. However, you do have to make sure that you are wearing the appropriate
gear for running.
The clothing that you wear while running depends on the season and the climat
e in the area where you live. If the weather is very cold, you should wear ei
ther sweatpants or cotton pants in order to keep your legs warm. Also, you sh
ould wear a t-shirt with a sweatshirt over it. This way, if you get hot after
running for a while, you can just take off your sweatshirt and tie it around
your waist. If the weather is mild, wear a t-shirt and a pair of lightweight
pants, such as nylon jogging pants. Consider bringing a long-sleeved t-shirt
along if the weather is brisk. If the weather is hot, you should wear lightw
eight cotton-nylon blend shorts with a comfortable tank top of t-shirt. Here
are few more points you should take into consideration:
* Wear Synthetic-blend Clothing
Avoid wearing pure cotton clothes, if you sweat profusely. Because it

holds your sweat and doesn't dry quickly; this can lead to chafing. Syntheti
c fabrics wick moisture away from your skin so cooling evaporation can occur
. Although the technical fabric running clothes may cost a little more, you'
ll appreciate the comfort, especially during long runs.
* Dress Lightly
Light-colored, loose-fitting clothing will help your body breathe and coo
l itself naturally. Tight clothing restricts that process, and dark colors abso
rb the sun's light and heat. Light colors reflect the sun from your skin.
* Do not overdress
It is important to not overdress when getting ready for a running wor

kout, especially during the colder seasons. Dress in layers if you can, wit
h light articles of clothing that you can remove once your body warms up. L
ayers are also important for when you finish your run, and need to cover yo
urself back up. Keeping your body cool while running, and warm when you hav
e finished will help your muscles and body work to their maximum potential.
* Do not overlook your shoes
Shoes are definitely the runner's most important equipment, and have t
o be chosen with care. The first requirement for a running shoe is to have a
comfortable fit and be well cushioned. If your feet tend to overpronate, th
en choose a shoe with specific motion control characteristics. Also, do not
try to squeeze the last few miles out of your running shoes: even the best r
unning shoes break down in about 500 miles / 800 kilometers. Replace your sh
oes before they wear out to avoid injury.
* Choose Running Socks Carefully
Don't wear 100% cotton socks during your runs. Your feet will most lik
ely be sweating a lot, and cotton tends to keep your feet wet, which can lea
d to blisters. Look for synthetic blends like those made from polyester, acr
ylic which are best at wicking away moisture. Also, do not try to run in you
r old cotton tube socks. Buy a new pair whenever required.
* Wear a sports bra
A good sports bra is an essential piece of kit. The breasts need to be

held firmly in position to minimize bouncing around which is uncomfortable,
but more importantly, causes stretching of the Coopers ligament which is th
e only ligament that stops the breast from sagging.
* Wear Shades
Good pair of running sunglasses help protect your eyes from the sun's
damaging rays. Also, wearing running sunglasses helps prevent headaches that
come from squinting (having eyes half closed in order to see better).
Running is a great way to get in shape, burn lots of calories, make your hear
t healthy and increase bone density. But there is a proper way to do it and y
our outfit contributes to the comfort level with which you run. The more comf
ortable you are the better you will be able to run and the more likely you ar
e to stick to it. Be consistent and you'll be training for your first race in
no time!
Before Buying a Treadmill
A treadmill is a good tool for use in bad weather, dangerous outside condit
ions, lack of time to get to a comfortable place for running, etc. It is al
so a good tool to make your run more comfortable having a good control of y
our speed, workout length and even of some biomechanical and physiological
parameters.
There is absolutely no end to the options you have when it comes to treadmi
lls these days. From small, compact models that fold up or practically slid
e under your bed to expensive, fancy models that cost thousands and do ever
ything but exercise for you, it's easy to get overwhelmed by the many model
s and features they offer and to make the decision as to what will be best
for you.
The decision to buy a treadmill is a step in the right direction towards bette
r health. If you've decided to buy a treadmill, there are a few things you sho
uld consider before taking the plunge.
* Price
The first thing you need to consider is how much you should spend in
order to get a good quality machine. This really depends on what kind of us
e you and your family expects to get out of the treadmill. Treadmills can v
ary greatly in price depending on the type and the features. Having said th
at though, with treadmills as with most exercise machines, it is very much
a case of "you get what you pay for". A more expensive model will typically
be much more stable, have a more spacious running surface and come with us
eful added features.
* User Weight
If any of the users in your family weigh over 100 kg then you should in
crease your budget a bit for a stronger motor and higher grade belt and deck,
even if you are only planning on using the treadmill for walking.
* Folding vs. Non-Folding
Many folding treadmills are only suitable for walking. This is because
to make the folding mechanism work, the footprint of the machine is reduced r
esulting in less stability especially when the deck is inclined. This lack of
stability not only reduces the quality of your workout but also reduces the
ability of the treadmill to withstand the constant pounding that running puts
on the frame, console and lower electronics.
If you're going to be doing a lot of running then a non-folding treadmil

l is still your best bet, especially in a basement or somewhere you can dedica
te the floor space.
* Manual Treadmills vs. Motorized Treadmills
Due to the difference in cost, many people are tempted to buy a manua
l treadmill instead of a motorized treadmill. But manual treadmills have ma
ny drawbacks vs. their motorized cousins. They are often difficult to get m
oving without using an extreme incline, and once moving you can't change th
e incline. The low price also often means less sturdy construction.
* Incline
The vast majority of treadmills come with some sort of incline adjustme
nt. Adding incline intensifies your workout so if you are buying a treadmill
with quite a low maximum speed it might be worth making sure that it has suit
able incline levels to add that extra bit of variety.
* Treadmill Stability and Smooth Ride
While buying, test the treadmills wearing your workout shoes and clot
hes. A shaky or jerky ride is unacceptable. The hand rails should feel stur
dy enough to support you and be in a good position to grip easily and not b
lock your arm motion. The belt must be wide enough and long enough for your
stride.
* Treadmill Workout Features
Boredom kills treadmill workouts. Choose a model that has the most pr
e-set and programmable workouts to vary pace and incline. The incline and s
peed should be easily adjustable from the console. A pulse monitor is good.
A water bottle holder is essential. Some models plug into a video or audio
player or the internet for new workouts. Music or videos can get you going
in the right direction.
* Noise and Space
The treadmill needs to work in your space. How noisy is it? If you plan
to watch TV or listen to music, you need to be able to hear those over the t
readmill itself. A model that looks small in the store can turn into an eleph
ant in your spare room. Check its size when folded or stored and test how eas
y it is to move.
* Warranties
Always check out the warranties offered on any treadmill you are cons
idering. A good, durable treadmill from a good manufacturer should be backe
d by generous warranty. Generally speaking, the longer the warranty offered
, the better the quality of the treadmill. Most treadmills come with at lea
st a one year parts and labour warranty. Better quality products often come
with a two or three years parts warranty. Machines from a higher-end manuf
acturer will often come with a lifetime warranty on the frame and on some m
odels even the motor will be backed by a lifetime warranty.
* Try It Out
The most important thing to do before buying a treadmill is to try it ou

t. Make a list of treadmills and call sporting goods stores to see if they're
available locally. Spend at least 10 minutes on each treadmill. Make sure it's
quiet and that it doesn't shake, even when running. While you're there, see w
here the drink holder is. Is there a place to put your iPod?
A treadmill can be a great way to get in shape. Regular exercise on a treadmi

ll can increase your body's metabolism. The higher your metabolism the more f
at will continue to be burned, even if you're resting. Most users will admit
the effectiveness of the treadmill in losing weight. However, its success is
determined by the commitment of the treadmill user. It's not just a program t
hat needs to be followed in this instance, it's a lifestyle change that allow
s the person serious about losing weight to eat right, exercise frequently an
d then feel the positive results. So get out those sweats and get in shape to
day, you will love working out on your new treadmill.
Tips for Cycling Uphill
Cycling is a complex sport in which competitors must contend with a variety

of strategies employed by opponents as well as many environmental factors.
Chief among the latter is the hilliness of the terrain. All the elements o
f good technique come into play when climbing hills on your bike. A combina
tion of performance, maintaining good balance, stamina, technique is a key
to success.
Climbing hills is a skill upon which everyone can improve. Hill climbers mu
st know when to shift, when to come out of the saddle and when to push hard
. Several variables come into play; every rider must find out what works be
st for them. You will have to understand the techniques of successful hill
climbing and then adapt them to fit your individual style. Here are some t
ips to get you started:
* Body Position
o Hand: keep your hands on top of the bars, perhaps 2 or 3 inches
from the center stem. A wide grip on the top of the handlebar reduces breath
ing restriction. And remember to drop your elbows and relax your upper body.
o Upper body: Keep your upper body still. The bike should rock un
der you. Too much movement will waste energy. And your shoulders should be
back and "open". If not, you are constricting your chest which will result
in breathing inefficiencies.
o Body posture: When you slide back on your seat, you gain a levera
ge advantage on the pedals. The only time you would want to slide forward is
for a short sprint on a small rise.
* Pedaling
A better pedal stroke is your key to going up hills faster and easier.
Go into a gear that's just low enough so that you're neither spinning rapid
ly nor having to stand on the pedals to crank them forward. Then, keep your
cadence steady and smooth. Always pay attention to your pedaling technique.
* Breathing
If you start to breathe irregularly, take a deep breath and hold it fo

r a few pedal strokes. Try synchronizing your breathing with your pedal stro
ke. Start by taking a breath every time one foot reaches the bottom of a str
oke. You will actually deliver more oxygen to your system with a controlled
rate than an irregular panting or gasping one. Moving your hands onto the ho
ods enables you to open up your chest and breathe more easily.
* Standing up and cycling
Generally speaking you will be more efficient and go faster seated in

the saddle. However, standing on the pedals gives you a greater feeling of p
ower. When standing, rock the bike gently from side to side in a rhythmic fa
shion. Also, balance your weight slightly in front of the crank center and r
elax your upper body as the bike rocks back and forth. Be smooth and gracefu
l.
* Cadence
While climbing, your cadence may naturally fall. But, some people let
it fall too much. Ride at your own pace and try to find the cadence that wou
ld let you climb all day. An average of 70 rpm is considered acceptable.
* Pick a Good Line
A beginner cyclist has the tendency to pick a line that avoids the most o
bstacles. Seems logical, but this isn't always the best route. As you ride alon
g a trail, your eyes should constantly scan the trail. Move your line of sight
from in front of your tire to about 15 feet up the trail, then back.
* Practice regularly
Practice hill climbing techniques often. Go hard occasionally, but focu

s on proper form and rhythm.
Learning to climb hills and mountains opens up whole worlds of cycling possi
bilities. Follow these techniques, and soon you'll find that hills aren't ne
arly as bad as before. Make hill climbing desirable challenge and a worthy c
onquest.
Best of luck!
Cycling Safety Tips
Cycling is a great form of exercise, and its fun. It can be enjoyed by people
of all ages. Cycling can provide you with a lot of health benefits too. It i
mproves your cardiovascular fitness so you'll have a lower risk of heart atta
ck and stroke. Pedaling is low impact, so you can improve muscle tone without
stressing your knee and ankle joints. It is also a great mode of transportat
ion. You can save a lot of fuel, save the environment from getting polluted a
nd you will have to pay no parking fees.
Like any outdoor activity, cycling has dangers that the rider should be awar
e of. Probably the biggest danger comes from sharing the road with cars. Alt
hough cycling is an activity that can be very beneficial in contributing tow
ards a healthy lifestyle, it is important to realize that much cycling takes
place on public roads shared with other vehicles. Cyclists need to know the
basic skills and principles in cycling on the road. Cycling can be daunting
to the novice cyclist especially on busy roads. By following a few basic sa
fety measures, you can make cycling safer, more enjoyable, and much less str
essful for yourself.
* Wear a helmet
Just as in case of motorcycles, bicycles also require helmets. Wear it

every single time you go on ride. The helmet should sit on top of your head
in a level position. The helmet should fit comfortably and not move when yo
u jerk your head from side to side.
* Do initial checkup
Before going on the open roads, do an initial check up of the bike. Chec
k if the brakes are working fine. Clean the reflectors. Check the air pressure
in tires is adequate. Adjust the seat according to your height.
* Warm up before starting
Before undertaking the activity of cycling, always warm up your body

so as to prevent muscle aches and spasms. Do 10 minutes warm up by jogging
or by cycling at normal pace. This is necessary particularly before underta
king fast cycling.
* Always ride on the correct side of the road
You should always ride on the correct side (left side for India/UK and r
ight side for US) of the street where there are less cars and more empty space
. Don't go in the busy hi-speed lane as the traffic is very fast in that lane
and might result in mishap.
* Obey traffic laws
Just because you are not in a car doesn't means traffic laws are not app
licable to you. You must obey traffic laws. Obey stop signs and stop lights, a
nd learn and follow all traffic laws and signals.
* Don't make sudden moves
Don't do anything that would surprise the driver of a car. Remember, t

he driver in the car might not be able to act quickly and if a mishap happen
s you are likely to be more hit than him. Signal other drivers when you are
making a move. Learn all the local signals before heading on open road.
* Be visible
Sometimes it's hard for drivers to see bicyclists because of the size. It
is extremely crucial, especially in the early morning as the daylight is low,
to wear Bright-colored clothing when you ride and try to get a brightly-colored
helmet so you'll be easier to spot.
* Be aware of the surrounding
Be aware of the conditions you are riding in. Ride defensively. Know
what the other traffic is doing. Be prepared to maneuver for safety. Keep y
our eyes open as you never know which car might stop in front of you or who
might open the door of a parked car. Always keep safe distance from a vehi
cle.
* Don't do stunts
Never hitch a ride on a moving vehicle, or do stunts or wheelies on a r

oad with cars or trucks. Never ride with more than one person on a bike unles
s the bike has more than one seat.
A bicycle ceases to be a toy when it is used on the road. It is a vehicle and

should be maintained in a roadworthy condition at all times. Owning and usin
g your bicycle can open up a range of potential leisure activities. Even if t
ravel is limited to going to and from work or school; the benefits of exercis
e and fresh air will improve your health and fitness.
Proper Breathing for Good Health
Good health is the first and foremost objective of every individual in this
world. But we do not possess good health all the time. We suffer from minor
and major ailments, seasonal and/or age related or environment/pollution, in
fection, allergy related problems. For our curing, we take recourse to treat
ment, under various systems of medicine, but the natural ways of prevention
and cure, are always much better, with no side effects. Breathing is one suc
h method.
Breathing is energy. Breathing supplies over 99% of our entire oxygen and en
ergy supply. Breathing fully is to live fully. Breathing fully is to manife
st the full range and power of our inborn potential. Optimal breathing will
make us live longer and healthier! However, the majority of adults do not b
reathe as effectively as they should. We rarely even give our life's breath
a second thought.
Poor breathing causes or worsens chronic maladies such as asthma, allergies,

anxiety, fatigue, depression, headaches, heart conditions, high blood press
ure, sleep loss, obesity, harmful stress, poor mental clarity plus hundreds
of other lesser known but equally harmful conditions. All diseases are cause
d or worsened by poor breathing.
However, breathing is something we can control. We can regulate our breathi

ng into something more beneficial than just exchanging oxygen for carbon di
oxide. Different healing systems, from different cultures, have long realiz
ed the healing benefits of the breath, including yoga, Tai Chi and some for
ms of meditation. Many holistic practitioners believe that the breath is th
e link between the physical body and the ethereal mind, and that spiritual
insight is possible through conscious breathing. There are various advantag
es of proper breathing like:
* It increases physical energy.

* It lowers blood pressure and heart rate.
* It reduced lactic acid build-up in muscle tissues.
* It balances levels of oxygen and carbon dioxide in the blood.
* It improves immune system functioning.
* It puts you in a relaxed state of mind and encourages access to creative
imagination and learning ability.
* It leads to physical relaxation.
* It releases anxiety and influences better health.
* It provides a healthy bloodstream that transports oxygen and nutrients to
your cells.
* Focusing on taking deep and slow breath during an emotional upheaval
will direct your body to calm down.
When you focus on breathing, you will change your habit of breathing from y
our mouth. Since focused breath work brings about relaxation and calmness,
you will get rid of the fast and shallow breathing that accompanies worry a
nd stress from your daily activities.
How Do I breathe correctly?
The first rule is breathe through your nose, not your mouth. Although it se
ems obvious, you would be surprised to know how many people have faulty bre
athing habits. Most of the time, although we are unaware of it, we are eith
er breathing too quickly or too slowly. We do not take in sufficient oxygen
or expel sufficient carbon oxide. As a result toxins build up in our bodie
s and we begin to get deprived of the rightful quantity of oxygen.
Sit comfortably and raise your ribcage to expand your chest. Place one han
d on your chest and the other on your abdomen. Take notice of how your upp
er chest and abdomen are moving while you breath. Concentrate on your brea
th and try to breathe in and out gently through the nose. Your upper chest
and stomach should be still, allowing the diaphragm to work more efficien
tly with your abdomen and less with your chest.
With each breath, allow any tension in your body to slip away. Once you are
breathing slowly and with your abdominals, sit quietly and enjoy the sensa
tion of physical relaxation.
Deep breathing can have a powerful influence on our health and will do wonde
rs for you. Access the life force by engaging the breathing process and begi
n natural healing to your mind, body, spirit today! Oxygen is free, but lik
e gold, it is often hard to find. Get in touch with your will power, thought
s and emotions by getting on a regimen of deep breathing.
How to Stay Fit at Work?
You certainly feel refreshed after a good workout. That's because physical
activity goes beyond improving your physical health. Regular activity enh
ances mood, performance and improves concentration. Being physically activ
e on a regular basis can make a big difference to your physical and mental
health and allow you to make the most of your life. Becoming more active
can help you control your weight, make you feel and look better, give you
more energy and help you relax.
But if you work in an office, sitting at a desk all day, then like thousands
of others in your position, you are not getting enough exercise throughout
the day. The lack of physical activity can have a detrimental effect on you
and workplace. Those who do not exercise have a higher prevalence of obesity
, diabetes and coronary heart disease. This can also affect the absenteeism
and productivity in the workplace. Here are some important health benefits o
f being physically active in the workplace:
* Improves fitness and health

* Improves productivity and morale
* Improves team spirit and job satisfaction
* Reduces stress
* Improves concentration and mental sharpness
* Aids relaxation
Employers of big firms and organizations are recognizing this fact and are
leaving no stone unturned for taking into account the health of their value
d employees. A lot of companies these days promote exercises and aerobic cl
asses in the office. Some offices are also equipped with a fully functional
gym for all those who want to combat stress in a healthy way. However, if
you don't have a gym in your office, there are many other ways by which you
can do a full body exercise in office. Check out some tips for staying in
shape in the office:
* Avoid transportation to office (if possible)
Make the most of your commute. Walk or use a cycle to work. It is bette
r to walk to office if it is not very far. Switch from riding a bus to walkin
g when you are near your office. Avoid using your car.
* Take the stairs
Many people rely too heavily on elevators, even when they only work on
the first or second floor. Twice a day just go up and down the stairs. This
will also provide you the required break.
* Look for opportunities to stand
You'll burn more calories standing than sitting. Try standing up once a
nd take a stroll around the office. Eat lunch standing up. You can also walk
to your colleagues instead of messaging them. This will also help you sociali
ze.
* Take fitness breaks
Rather than hanging out in the lounge with coffee or a snack, take a
brisk walk or do some gentle stretching. When you get a call on your mobile
, get up and move around while you talk instead of talking while glued to y
our seat. Else, just get up and walk till the coffee machine or go to the r
estroom. Take breaks to move around and stretch. You can also organize a lu
nchtime walking group. Enjoy the company, and offer encouragement to one an
other when the going gets tough.
* Stress Balls
Squeeze a stress ball repeatedly for a minute in each hand. Aim to form
a tight fist each time. This will increase forearm strength and joint streng
th in the hands. It gets the blood flowing too, which is good for heavy keybo
ard users.
* Conduct meetings on the go
When it's practical, schedule walking meetings or brainstorming sessio

ns. Do laps inside your building or take your walking meetings outdoors.
* Do breathing exercises
Whenever possible, at least once a day, do some deep breathing exercise

s. This will help you relax and relieve stress of the routine work.
These small workouts will make your office day less monotone and will boost
your mood as well. Furthermore, make sure to take an apple, pear, yogurt,
or juice instead of cookies and coffee for your snack.
Have a great day at work!
Importance of Hydration for an Athlete

Experts say that people should drink eight glasses of water a day but every
person's body is different, so there is no magical number for the right amou
nt of water to drink to prevent dehydration. What's true for everyone is tha
t the benefits of drinking water are universal. Drinking enough water regula
rly helps the body function properly, optimizing physical performance and bo
dily functions.
But when it comes to life of an athlete, the scenario changes completely! Thi
s is because an athlete's life is quite challenging. It requires a lot of phy
sical, emotional and psychological effort. An athlete has to undergo the seri
ous hardships of constant training, exercise and a high maintenance diet. His
performance in the game, more often than not, is always determined by the qu
ality and quantity of his training.
Now this is where hydration comes in. Athletes need to stay hydrated for o
ptimal performance. Studies have found that a loss of two or more percent
of one's body weight due to sweating is linked to a drop in blood volume.
When this occurs, the heart works harder to move blood through the bloodst
ream. This can also cause muscle cramps, dizziness and fatigue.
The best solution to this problem is Rehydration. It is the process of conti

nually replenishing or replacing the amounts of fluids, particularly water,
which were lost from your system while you were working out.
How much liquid should I drink?
Do not use thirst as a way of knowing whether you need to drink liquids. T
hirst is not always a good sign that your body needs more liquids. The fol
lowing are suggestions for how much liquid you may need to drink to preven
t dehydration:
* Before exercise: Drink about 350-600 ml of liquid, two to three hours b

efore exercise.
* During exercise: Drink 175 to 350 ml of liquid every 15 to 20 minutes.
* After exercise: Drink 470-700 ml of liquid for every pound lost during
exercise. Eighty percent of water lost during exercise must be replaced bef
ore another exercise event done in the same day.
It is a good idea to weigh yourself before and after exercise, especially dur
ing hot weather. This will tell you how much water you have lost in sweat dur
ing exercise. You will need to replace this water after exercise.
What should I drink?
Water is the ideal drink but when it comes to athletic performance, Sports d
rinks can be helpful especially to athletes who are exercising at a high int
ensity for 60-90 minutes or more. It's necessary to replace losses of sodium
, potassium and other electrolytes during exercise. Here are some different
types of Sports Drinks:
* Hypotonic
Hypo means less. A hypotonic drink is more dilute than your body fluids
(i.e. there are fewer particles such as sugars and electrolytes), which mean
s that the drink can be absorbed faster than plain water itself. These drinks
are best used for rapid hydration. Most are lacking in electrolytes, and are
therefore not optimum for exclusive use during long sessions of exercise. Ex
ample: lucozade sport.
* Isotonic
Isotonic means that the fluid is at the same concentration (i.e. the sa
me number of particles per volume) as your body fluids. It is therefore absor
bed as fast as or faster than water. These drinks work well for longer exerci
se sessions, replenishing fluids, electrolytes and carbohydrates. Most commer
cially available sports drinks are isotonic. Examples being Gatorade, Powerad
e etc.
* Hypertonic
Hyper means greater than. Hypertonic drinks (for example: lemonade or
fruit juice) are more concentrated than body fluids, and will be absorbed
more slowly than plain water. Hypertonic drinks slow down the rate at which
the stomach empties and therefore reduce the speed of fluid replacement. T
hese are better post-exercise drinks that offer a higher dose of energy wit
h the fluid.
The main role of hydration in relation to a physical workout is something e

very athlete must know. You must remember that other than allowing yourself
to perform better, water is the one element your body can't live without.
Whether you like it or not, you will have to take it in. Staying well hydra
ted should be one of your primary aims during tedious workouts and activiti
es. So go on! Drink it up and train hard!
Stair Climbing: As a Workout?

Running can make us fit, but it has its own disadvantages. It's inconvenient
, if not impossible, to run in cold winter, where chilly wind makes you shiv
er non stop. Not to forget, it is impossible to run in rainy season. Running
is a high impact aerobic exercise that can wear off your shoes pretty quick
ly and might cause injury and blisters to your legs. Sometimes you don't eve
n have a proper place to run. If you are facing these problems, you might wa
nt to consider stair climbing as alternative to running.
Stair climbing is one of the things that you can fit easily in your daily rou
tines. You can find stairs every where like in Government departments, hospit
als, malls and even in your office. So to maintain fitness instead of using t
he lift you can use stairs, in fact health conscious people have now started
using stair climbing as their workouts.
Stair climbing is a high-intensity exercise that is free and very accessible. A

ll you need is a set of stairs and you are good to go. However, it may be diffi
cult for heavier people at first try. The heavier you are, the harder it takes
to climb stairs, and at the same time it burns more calories. The benefits of s
tair climbing include:
* It requires no specific equipment to climb.

* Stair climbing is effective for cross training in between workouts.
* 30 minutes of stair climbing can be incorporated anytime during the day
.
* One's aerobic capacity increases which is indicative of a healthier and e
ffective heart, lungs and blood vessels.
* Good for weight loss.
* Reduces the cholesterol levels and maintains a good level of it in the bo
dy.
* It can reduce the risk of osteoarthritis that primarily affects the knees an
d the hip.
* Boosts your attitude, mood and confidence.
* Increases your stamina and energy to perform activities.
* Helps you lead an active and independent life by strengthening your mus
cle and heart capacities.
* Helps tone the muscles.
* Puts less pressure on the joints than running or jogging on concrete sur
faces would do.
Climbing stairs can quickly increase your heart rate, which can greatly impr
ove your cardiovascular fitness. It also helps in strengthening and toning t
he lower parts of our body, especially the calves, thighs, buttocks, and eve
n the abdominal area. Stair climbing is a very simple exercise that anybody
can perform at home. But it is a physical activity nonetheless. So if you ha
ve decided to take stair climbing as a part of your fitness routine. Here ar
e a few things you should keep in mind:
* Treat it as a proper workout.

* Do a warm up that includes quadriceps and calf stretches and a few fligh
ts of stairs at an easy pace.
* Start stepping, taking deep steps with your hands either on the railings
or swinging them to burn additional calories.
* Start slow. If you are in poor shape you should walk up and down the st
airs for 20 minutes.
* While climbing, you should lean forward slightly from the hips with th
e back straight. At no time, should you be rounded in the lower back area.
* Look forward, keeping your eye on the stairs from time to time.
* Don't skip steps in between by jumping 2 steps at a time.
* Place your whole foot on the step. Avoid climbing with your heels han
ging off the edge because you can injure your Achilles tendon.
* To prevent overuse injuries caused by repetitively doing the same activi
ty repeatedly, try alternating days of stair climbing with another activity.
* Drink water, keep yourself hydrated.
* Always wear good running shoes.
* Do a cool down that includes a walk as well as a stretch of hamstring, c
alf and quadriceps.
You can also find various stairs climbing equipment in the market. Some st
airs climbing equipment are very compact and take less space in the room.
They can also be easily installed anywhere in the house and make less soun
d as compare to some other exercise equipments.
Stair climbing can be fun and effective if you learn to do it with patience an
d safety. Do not be hasty about achieving the results. Be sincere and practice
stair climbing like any other habit you cannot get rid off.
Gym Etiquettes
Going to a gym is an important step in getting fit. For some, walking insid
e a gym for the first time can be intimidating. When you first signed-up, t
he salesperson probably went over the membership rules with you. However, i
t's highly unlikely he told you about proper gym etiquette. Yes, Etiquette
is everywhere for everything and the first thing you want to think of when
you head to the gym is your etiquette.
Just like you had to learn good table manners as a child, there are also som
e firm rules to follow for sharing a workout space with others. Even if you
feel like you're in your own little world when you're exercising, keep in mi
nd that others are trying to use that space too. Here are some general guide
lines that will make your next gym experience pleasant for everyone:
* Share the equipments
A gym is a community, so sharing is required. And no, you can't lay cl

aim to a machine by simply laying your towel on it. If you're doing multiple
sets on a machine, it's common courtesy to let others work in during your r
est periods. This may not always be practical, but offer to share whenever y
ou can.
* Put your weights away after use in the gym
Nothing is more annoying than weights that are left on the floor. If y
ou put weights on the bar, please take them off when you're done. Leaving du
mbbells, bands, exercise balls, and other equipment on the floor is a trippi
ng hazard and makes it difficult for other members to find the equipment the
y need. Don't assume that the next person who comes along has the ability (o
r desire) to clean up after you.
* Clean up yourself and the equipments you worked on
Always bring a towel with you and wipe the machines down when you're
finished. There's nothing worse than getting covered in someone else's swea
t. You don't want to sit in someone else's sweat, so why make them sit in y
ours? After using any type of equipment at the club, be sure to wipe it off
. Also, use a towel to separate yourself from the machine while you make us
e of it.
* Watch your Body Odor
Everybody smells, especially when they workout. Do yourself and others

a favor, and just put a little deodorant on. You can wash it off right afte
r if you don't like it. Be sure to clean your workout clothes on a regular ba
sis. Take a shower after your workout as well.
* Don't drop the weights
When you're finished cranking out a set of dumbbell presses, lay them d
own like a normal person. Don't just drop them off your shoulders. First, it'
s dangerous to do so. You don't know if there are any feet or hands that the
weight can land on. Second, it's bad for the weights and the floor. Even if y
our gym has those rubber floors, dropping the weights from great heights will
eventually cause some wear and tear. Finally, it is very distracting for oth
ers too.
* Proper clothing
Loose clothing is optimal. Clean T-shirts, sweatpants, athletic shorts,

and sneakers will do. Please leave the cut-off jean shorts and pajama pants at
home. That's just poor gym etiquette.
* Leave the cell phone in the car
One of the most obnoxious things to see at a gym is a person yapping

away on their cell phone while walking on the treadmill. Nothing is more an
noying than a man whose focus is somewhere else and is also distracting oth
ers.
* Respect People's Privacy
It might not seem like a private atmosphere but a lot of people would ju
st rather tune out when they're at the gym. Learn the signs. If someone is re
luctant to respond to your conversation with normal social cues of interest, p
lease just leave them be. It's not that they don't like you. Some people jus
t need to be left alone when they are working out.
* Competing
When you compete with the person next to you, you look like a fool! I
t does not make you any stronger, it does not make you look any better and
it doesn't make your workout any more efficient. Do you really think liftin
g 20 lbs more than the guy next to you matters to anyone?
* No Grunting
If you are lifting heavy weights, focus on proper breathing; you should
be exhaling as you contract the muscles and if you do so loudly, that's fine
, but no grunting or screaming.
* Don't offer advice
If you are going to help prevent an injury, go ahead, offer tips on prop
er technique. But unless you are asked, keep your advice to yourself.
Being a newcomer to a health club is tough for anyone, especially when you
're not sure how things work. Things will typically go much more smoothly
if you take the time to follow the rules and be a pleasant gym-goer.
How to Create a Successful Fitness Plan?
If you recently decided to shape up, then you've taken an important first s
tep on the road to wellness. Unfortunately, every year many well-intended p
eople tend to forget the fitness mantra long before their gym membership ex
pires simply because most people do not realize that any change in their no
rmal routine takes planning.
Many people get over enthusiastic and spring right in to action by getting a
Gym membership. They toil very hard every day trying to eliminate that unwa
nted belly bulge and get those desired 6 pack abs. Initial enthusiasm is so
high that they manage to get some early results. But after that, things slow
down a bit and by the next month the zeal is lost and the weight is back!
The beginning of any fitness training program requires a lot of planning and
dedication. Individuals not only should have a pragmatic view of their own
personal fitness goals, but they should also consider the variables they may
be faced with in achieving their objective for better health and wellness.
Here are some tips to create your own Fitness Plan:
* Set realistic goals
Rome wasn't built in a day. The single most aspect that individuals ne
glect when creating a fitness plan is goals. Even if they manage to set thei
r goals, most of them are unrealistic and are eventually not met. This leads
to a drop in morale and to pacify this drop one eventually goes back to the
ir previous unhealthy activities. Exercise and weight loss programs go absol
utely nowhere if you don't plan for your success. Write your goals down and
put it somewhere you will see it all the time to be reminded of your quest.
* Be committed
Fitness is like marriage. Just like commitment is the cornerstone to an

y successful marriage; the same principle applies to fitness. Being committed
requires a lot of motivation. Fitness motivation is an essential part of a f
itness program. It is the most important element in changing your body and yo
ur life. A great way to achieve the results you desire is to identify what ke
eps you motivated. These motivation tools can be weight oriented, or can pert
ain to inches lost, stamina gained, or anything else that you think is import
ant.
* Plan your daily routine
Make a plan of your day-to-day activities. Elaborate everything that yo

u will do everyday. Right from waking up in the morning to going to sleep at
night, you should have detailed plan of your routine activities. Do not expec
t an instant love affair with fitness routine. Experts agree that it takes 21
days to create a habit and six months for it to actually become a part of yo
ur everyday life. Exercise might feel like torture in the beginning but will
get easier as you get into better shape. As your body starts looking and feel
ing better, your attitude about exercise will improve.
* Progress gradually
Don't try to do much; you might end up getting nothing out of it. Your
fitness plan should provide gradual and consistent weight loss of about 0.5
to 1 kg per week. You should not lose more than 1 kg per week to maintain g
ood health while losing weight.
* Eat healthy
Choose a nutrition program that reduces calories without leaving out

specific foods or food groups. Make sure you are eating food from all the f
ood groups on the nutrition pyramid. Don't go for crash diet program becaus
e once the program is over you will be craving for food and would eventuall
y get back to your binge habits.
* Drink lots of fluids
To keep your body functioning at maximum efficiency, you need fluid

. Many people compromise their exercise and weight loss programs by never
drinking enough water. Water helps to flush out toxins from your body an
d keep metabolism fired up.
* Exercise
The importance of a regular workout plan cannot be stressed enough. You

should include 30 to 60 minutes of cardiovascular activity at least 5 days e
very week. If you don't have the time (or the desire) to go to the gym, do so
mething creative. Salsa classes, belly dancing, adventure sports etc; the lis
t is endless. Even walking or climbing stairs can make a difference.
* Rest
Rest is essential to allow our muscles to repair and grow and it gives
you time to focus on your state of mind too. Rest is as important as exercise
itself. One of the biggest mistakes that beginners make is that they do not
give their muscles time to recover before working out again.
* Always be ready to modify your Plan
The best fitness plan are those that can be modified according to the
requirement. As you keep learning new things from new people; try to incor
porate them in your plan. Many different exercise and weight loss programs
focus on different ideas and techniques. The best weight loss program might
be a combination of two or three.
* Continuous Assessment
Regularly monitor your plans. If personal fitness goals are not met, di
sillusion and despair begin to set in, and the whole venture might seem worth
less. You must forgive yourself in such a situation and ultimately revisit yo
ur commitment to the fitness training program. Take a long, hard look at all
of the factors that hindered your previous program, learn from your mistakes
and start all over again.
* Maintenance plan
Any weight loss plan should have a maintenance plan for after you've
reached your goal weight, otherwise it isn't worth your time. Make sure you
have a plan to maintain your healthy new weight after you have achieved yo
ur goals. Your plan should incorporate healthy eating and regular physical
activity as a permanent part of your daily life.
Making your fitness training program fully attainable is the biggest and the h
ardest part of ensuring a good and healthy life. Without realistic personal fi
tness plan, it is highly doubtful that you will succeed. Once you start your f
itness plan and get used to the changes, it will soon become second nature to
live a healthy lifestyle.
How to deal with Shin Splints?
If you regularly find yourself participating in physical activities that invo

lve a fair amount of impact with the ground, you could be at a high risk for
shin splints. Sooner or later almost all runners experience pain in the calf
or shin. Shin Splints are considered a cumulative stress injury because they
often occur after repeated stress or jarring of the bones, muscles and joints
without proper conditioning or recovery between workouts.
In some cases, the shin splints are so severe that it actually takes the perso
n away from the activity completely, while in other cases, the shin splints ca
n be dealt with and usual activity will be tolerated. Regardless of how severe
your shin splints are, it's going to be important for you to take steps to re
cognize them.
What are Shin splints?
The term "shin splints" refers to pain along the shinbone (tibia); the large
bone in the front of your lower leg. The pain is caused by an overload on t
he shinbone and the connective tissues that attach your muscles to the bone.
Shin splints represent one member of a group of injuries called "overuse in
juries". Shin splints occur most commonly in runners or aggressive walkers.
The pain that's typically associated with shin splints will occur right in the
front of the outer leg, right below the knee. Sometimes it will be located on
the outer edge of the middle region of the leg next to the shin bone, but thi
s will depend a great deal on the position your foot is in when it strikes the
ground while running.
What are the Causes of Shin splints?
Causes of shin splints include:
* Improper stretching
* Lack of warm-up
* Beginning an exercise program after a long lay-off period
* Training too hard
* Increasing mileage too quickly
* Running or jumping on hard surfaces or on a tilted or slanted surface
* Worn out shoes that do not have enough support
What are the symptoms of Shin splints?
Symptoms of Shin Splints include:
* Pain located on the medial (inside) part of the lower leg.

* Pain when the toes or foot are bent downwards.
* Sometimes a little bit of swelling.
* Pain is often worse with running on hard surfaces or other weight beari
ng exercise.
* Pain increases with running, jumping, hill climbing, or downhill runnin
g and may linger after stopping activity.
* Calf muscles may be tight and inflexible.
* Redness over the inside of the shin.
Who are more prone to it?
Although all runners are prone to it but beginning runners are at increased
risk of shin splints and stress fractures because they are not used to the h
igh impact that running has on the muscles and joints of the lower leg and f
oot. Another common cause of shin splints among beginners is poor choice of
running shoes or running in something other than running shoes. Runners who
have started running after long layoffs are also susceptible to shin splints
because they often increase their mileage too quickly.
Here are a few methods to prevent as well as to cure shin splints:
* Rest to allow the injury to heal.

* Apply ice in the early stages, particularly when it is very painful. Col
d therapy reduces pain and inflammation.
* Stretch the muscles of the lower leg. In particular the tibialis posterior
is associated with shin splints.
* Wear shock absorbing insoles in shoes. This helps reduce the shock on t
he lower leg.
* Maintain fitness with other non weight bearing exercises such as swimm
ing, cycling or running in water.
* Apply heat and use a heat retainer or shin and calf support after the init
ial acute stage and particularly before training.
* Follow the correct technique for your sport.
* Don't suddenly change your training regime.
* Walk on softer surfaces.
* Eat a diet rich in vitamins and minerals, and make sure you eat enough
calcium-rich foods such as dairy products.
If you act positively to address the causes of shin splints, there is no rea
son why you won't emerge a wiser, more confident runner from the experience.
Stretching and strengthening the calf muscles can help prevent the injury f
rom returning. However the most important preventive strategy is not to repe
at the mistakes that lead to the injury.
How to Walk Properly?

It is very important in life to do things in the right manner. An ineffective
attempt made, takes you nowhere, except for causing frustration, due to not
having achieved the desired result. Health fitness cannot be achieved magical
ly and this fact applies to every smallest aspect associated with fitness. Li
ke, for weight loss, say if you choose walking as your main workout type, the
n it becomes vital to ensure that you are following a proper walking style.
Walking is one of the best things you can do for your health. It's good for
your heart, blood pressure and weight management. When you're walking to g
et or stay fit, your form, pace, and breathing is especially important. Mas
tering a good walking technique takes some time. But with practice, it will
become second nature and will help you increase and maintain your pace com
fortably. Here are some tips to get you started:
Keep your eyes focused forward, not up or down. Don't look down when
walking; look ahead (especially when walking up hills).
*
Chin should be pointed down and pulled in slightly to maintain a neutr

al neck position, which will prevent neck pain by properly supporting your h
ead.
*
Keep your shoulders back, down and relaxed. Bend your arms at the el
bow at a 90-degree angle and swing them toward the center of your body. Be
careful not to cross the center line of your body or bend your arms at mo
re than 90 degrees. Swinging your arms properly will give you a better aer
obic workout, burn more calories, and engage more muscles throughout your
torso.
*
The back should be straight as you walk, allowing for its natural curve
s. You shouldn't be leaning backwards or forwards. But, a slight forward lean
on hill climbs is acceptable.
*
Your chest should be slightly lifted. Breathe deeply, expanding your st

omach, and try to breathe in rhythm with your steps.
*
Keep your belly button gently sucked in toward your spine. This will
keep your abdominal muscles activated, which is a great workout for your tu
mmy and it helps to protect your lower back from injury.
*
Your heel should hit the ground first. Take shorter, rather than longer,
steps. More frequent short steps will give you a better workout and be easier
on your joints.
By closely following the technique and form described, you can significant
ly improve your performance. It can help enhance the benefits you receive
from walking. These benefits are:
* Increased efficiency
* Better use of energy supplies
* Decreased risk of injury
* Increased comfort
* Faster times
* Increased calorie burn
* Increased muscle conditioning
* Body shaping
Following fitness walking tips goes a long way in ensuring that you'll not f
all prey to chronic body pains, poor posture problem, beauty related issues
like double chin and potbelly. When you'll be away from the clutches of the
above-mentioned problems, you'll tend to feel more active and enthusiastic a
bout carrying out your day-to-day routine activities.
Fitness After Pregnancy
Being pregnant is the most comfortable phase of having a baby. You can take
all the rest you want, eat well and sleep for long hours. You can pamper y
ourself crazy for the nine months. Because once the baby comes, life will b
e so different.
Having a baby means a lot of things: losing sleep, learning how to hold a t
iny person correctly and dealing with the weight you gained during your pre
gnancy. As you try to get your new routine down, exercise may seem like tha
t last thing you feel like doing. But, being active now is more important t
han ever because it helps raise metabolism, shed extra weight, provides muc
h-needed energy and helps reduce stress and tension.
Studies show that most women gain an average of about 30 pounds (close to 1
3 kg) during pregnancy, although many of us end up gaining a lot more than
that. On average, 18 to 20 pounds (8 to 9 kg) are usually lost within a mon
th of having a baby, but it's those extra pounds that can be tough to get r
id of. Your body may be different after having a baby. But, with a little p
atience and consistent exercise, you can get back into shape.
Why exercise after Pregnancy?
Exercise after giving birth can hasten recovery, aid weight loss and improve
muscle strength. Exercise increases your self-esteem, helps you relax and r
elease stress, and gives you more energy. It improves your stamina and endur
ance, muscle strength, flexibility, and balance all of which help you as a m
other. When you're active, your baby is more likely to become active as he o
r she grows into a child, teenager and an adult.
When to exercise?
You can be physically active even in the first six weeks after you give birth
. Ideally the right time for starting off with your exercising session is aft
er you've had your six-week postpartum checkup. But if you feel fit and fine,
then there is no hard and fast rule regarding carrying out your post pregnan
cy workout. It is preferable to begin your exercises, only if you feel physic
ally capable of exerting your body.
What exercises to do?
The key is starting at the appropriate time and increasing your activity slo
wly. Start with the level of physical activity you had in the last month of
your pregnancy. Don't be impatient with your body; it may take two or three
months to get back to your pre-pregnancy activity level. Here are some sugge
stive exercises:
* Walking / jogging
Many popular strollers have the tripod construction which was originall
y designed for jogging. These larger, stable strollers make walking or joggin
g with your baby an ideal way to ease yourself back into a fitness routine.
* Exercise at home
There are plenty of options for getting fit without leaving the house.
If you have a treadmill or static cycle at home, you've probably already co
mmitted to a training regime. You can also purchase work out DVDs which will
take you through a routine while your baby sleeps.
Exercise tips you should follow:
* Start gradually
* Wear comfortable footwear
* Warm up
* Drink plenty of water
* Start with low impact exercise
* Wear a supportive bra
* Exercise after you breast feed
* Include pelvic floor exercises in your program
What exercises NOT to do?
Don't do aerobics or running for the first three months to allow your muscle
s and joints to recover fully from the pregnancy and birth.
What if I am Breastfeeding?
It's okay to be physically active if you breastfeed. Your breast milk will s
till offer the same levels of nutrients to your baby, provide excellent immu
ne protection, and your breasts will produce the same amount of milk. Many m
others find it more comfortable to feed their babies before they exercise. J
ust make sure that you eat plenty of food.
What about Nutrition?
Breastfeeding mothers need a higher intake of nutrients in the diet includin

g protein, calcium, zinc, magnesium, folate and vitamins. You can achieve th
is by eating nutrient dense foods such as fresh fruit and vegetables, whole
grain bread and cereals, lean meat and diary products for calcium.
A mother with a new born baby needs to be physically and mentally fit to be a
ble to deal with stress. If you want to give your best for your baby, then yo
u need to start thinking about your fitness after pregnancy. It is important
not only to get back into shape, but equally important to feel energized and
positive for the whole day. You cannot afford to feel tired while caring for
your baby. You want to play with it and take utmost care at all times. All th
is is possible only when you are fit.
How to Start Running?
Health and fitness experts advocate running as an excellent exercise progra

m. Running will improve overall health and fitness and help control weight.
It's famous for its dramatic benefits to cardiovascular health, but it doe
sn't stop there. Running causes your body to produce a powerful anti-aging
element known as the Human Growth Hormone. It will also improve your bone h
ealth, making your bones stronger and able to handle more stress, helping t
o prevent bone-related diseases later in life.
Running is a very simple and most common exercise which is done by almost ea
ch and everyone. Though superficially it can look as a simple process but in
reality it is a complicated one and it requires proper knowledge and gears
without which a person can suffer severe injuries. A lot of times new runner
s start out their running "career" blindly. With all the information availab
le, it can be difficult to know what is most important in running for beginn
ers. Running is a fun, natural, healthy activity but it does take some knowl
edge and forethought to run without getting injured. Here's what you need to
have in check before you get too far into your running career:
1. Set goals
Set yourself easily achievable goals, daily and weekly. Each week, in
crease the amount of time you run and decrease the amount of time you walk.
When you start out, you should be focused on time not intensity. Once you
can run continuously for 30 minutes or so, you can start going faster.
2. Invest in a proper gear
You don't have to buy the top of the range shoe, which could set you b
ack several hundred rupees. However, it's important to ensure that your shoe
s will provide sufficient cushioning to protect your back and lower limbs fr
om injury. The clothes are as important as the shoes. They should be light a
nd sweat absorbing. Also, try to purchase a good sipper for your hydration n
eeds.
3. Warm up and Stretching
Always do a 5-15 minute warm-up walk before breaking into a run, foll
owed by a warm-down stroll. Stretching routines are also great thing to fol
low. Both Warm Up and Stretching are vital for running.
4. Focus on breathing
Use your breathing as your guide when running. You should be able to
carry on a conversation while running and your breathing shouldn't be heavy
. If you are running out of breath then slow down or walk.
5. Be regular
Developing a reasonable schedule and sticking to it is vitally important

for a new runner. You won't really benefit if you are irregular. However, don
't run if you're unwell or if you are facing any kind of pain, as this might i
ncrease the time you'll take to recover.
6. Start Slow
Don't run two days in a row for the first two months. Give your muscle
s and tendons a chance to adapt to running.
7. Increase gradually
Avoid drastic increases in time on your feet because that invites injury
. If you ran a total of thirty minutes last week, don't increase this by more
than ten minutes the following week. Be patient!
8. Find a Partner
One of the best ways to get started with running is to find a partner
to run with. If he/she experienced, all the better, because he/she will have
plenty of knowledge to share with you. Your running partner can provide you
with moral support, some friendly competition, and most importantly, a reas
on to get out and run.
9. Schedule Rest days.
Rest is a very important component of training. Even the most serious

runners should not run more than six days per week. The rest days help you
r body recover from running.
10. Don't compete
It's nice to be competitive, but not if the pressures are going to impac
t on your health and general life style. Avoid getting into the trap of enteri
ng a race with your co-runners, come what may, because this is the surest way
of getting injured.
Running is a fantastic way to boost your health, appearance and energy in one
simple exercise. Just make sure you ease yourself into it, and don't overdo
it. Stick with it, and you'll reap the rewards of an exercise that burns more
calories than almost any other exercise available and is completely free.
Jumping Rope for Fitness
Jumping rope is an exercise we believe is made for kids and tend to overlook
as adults. The thought of jump roping usually conjures memories of our chil
dhoods, usually either in the form of school playgrounds or the balcony of o
ur house. The idea that jump roping could be a part of our current exercise
routines doesn't often enter into the picture. Think again!
Jumping rope is possibly the single most comprehensive and beneficial form of
exercise a person can do. It can be done just about anywhere and anytime. It
can be done alone or in a group. It can also be easily incorporated into any
one's lifestyle. Best of all, it is an exercise that is fun, entertaining, an
d highly enjoyable.
Jumping rope or skipping is an activity that can be traced back to 1600 AD,
when Egyptians used vines for jumping. In the 1940s and '50s, skipping surge
d in popularity with kids in many US cities It was fun, plain and simple, an
d caught the attention of kids of all ages through the years and so the spor
t was born.
In today's world Jumping rope actually has a lot going for it as an exercise
. It can help you stay in top shape. Here are some reasons why you should re
gularly practice jumping rope:
Great for Weight Loss: Jumping rope can burn up to 1000 calories per h
our, making it one of the most efficient workouts possible.
*
Muscular Fitness: It tones muscles in the entire body, developing long,

lean muscles in all major muscle groups, both upper and lower.
*
Good for Cardiovascular Fitness: Jumping rope optimizes cardiovascular f

itness. It can also help your heart to utilize oxygen efficiently.
*
Optimizes overall all fitness: It maximizes athletic skills by combining
agility, coordination, timing, and endurance.
*
Inexpensive: Compared to most other fitness products, jump ropes are v

ery inexpensive, making this exercise accessible to everyone.
*
Portable: Jumping ropes are the most portable fitness equipments ever ma
de. They can even fit in a small plastic bag and can be carried in your suitca
se if you are traveling. For this reason, jumping rope is the perfect exercise
for travelers.
*
Easy to Learn: People of all fitness levels and athletic abilities can l
earn to jump rope in a relatively short amount of time. No matter what your ab
ility level is; you can learn at your own pace in a relaxed and comfortable en
vironment.
*
More Fun: Jumping rope is extremely enjoyable and can easily become a
fitness addiction! Also, jumping rope is one of the most flexible types of
workout that encourages creativity and spontaneity.
If you plan on using jumping rope as part of your aerobic routine, it's best
to follow the guidelines given below. Remember, it is a high impact exercis
e and hence should be done in an appropriate fashion:
* Use a floor surface that is even, smooth and limits friction. Avoid cem
ent floors. Go for wooden floors.
* The length of the rope should be appropriate. When you step on the mid
dle, the end sections of the rope should fit comfortably in the hands and re
ach the middle of the chest.
* Warm up before starting the exercise.
* Remember to lift feet off floor just high enough for the rope to pass qui
ckly.
* Try not to jump high and land hard.
* Keep shoulders relaxed and turn the rope with wrists.
* Have patience. Start slow and then increase the intensity.
If you want to get in shape but lack the time or money to join a gym, head
down to your local sporting goods store and pick up a jump rope. You'll qui
ckly find out how fun and effective this workout can be.
Why Drink Water During Workout?
Water is the most essential ingredient to a healthy life. Our bodies are ma
de up of 65 percent water. Being dehydrated by even 2 percent can decrease
performance by 10 percent. Water performs important functions in our body l
ike:
* Transports nutrients and gases.

* Helps to remove waste and toxins from the body.
* Helps to regulate the body's temperature.
* Lubricating joints and tissues.
* Facilitating digestion.
Hydration becomes more imperative when you are making up for the water lost
in sweat from a good workout. Adequate fluid intake is essential to comfor
t, performance and safety. The longer and more intensely you exercise, the
more important it is to drink the right kind of fluids.
Why is Water important during exercises?
Staying hydrated is fundamentally important to a successful exercise regimen,

in fact, for any activity for the following reasons:
* Increases performance
We build up heat in the working muscles when we exercise and this cau
ses our internal temperatures to rise. Our bodies cool by perspiring, or sw
eating. The evaporation of sweat on our skin is what cools us. When exercis
ing in humidity, we lose even more water and need to drink more to keep coo
l and replace lost fluid. Your performance will diminish with the loss of f
luids. The water we lose through sweating comes from blood plasma, the vehi
cle for red blood cells, which contain the oxygen that muscles need in orde
r to perform work. As you become dehydrated, your total blood volume is red
uced, and the oxygen-carrying capability of your blood decreases. If you co
ntinue to exercise without proper fluids, you may have a drop in blood pres
sure, dizziness and nausea.
* Increases energy
Proper hydration enables your body to turn ATP (adenosine triphospha
te) into ADP (adenosine diphosphate), inorganic phosphate, and energy whic
h is just what you need for a good exercise session. This is essential for
muscle contraction. That's why you get cramps when you run low on water.
* Increases Fat Metabolism
Fat metabolism depends upon hydration, so if you hydrate yourself prope

rly, you'll be helping your body turn fat into energy. Now, your body won't b
urn fat just by drinking a lot of water. You still have to eat right and exer
cise. But if you neglect taking in enough hydration, you'll sabotage your wei
ght loss efforts.
* Provides Cardiac Support
Keep your hydration levels up and your heart will have an easier tim
e pumping blood through your body. But if your water levels are low, your
plasma volume decreases. Then your cardiac efficiency diminishes. And that
means your heart has to pump faster just to keep blood flowing to your or
gans. The right amount of water helps your cardiovascular system work more
efficiently by maintaining a more normal level of plasma volume.
How much water should I drink?
Follow these guidelines to make sure that you are well-hydrated for your wo
rkout:
* Two to three hours prior to a workout, drink two to three cups of water.
* During a workout, drink one-fourth to one-half of a cup of water ever

y 15 to 20 minutes throughout your training session. In warm weather you ma
y need more because of increased water loss due to sweating. Your thirst me
chanism is blunted during exercise, so don't rely on drinking only when you
are feeling thirsty. Instead, set your watch to go off every 15-20 minutes
to prompt you to take a sip.
* During your post-workout recovery, don't forget to recover with two t
o three cups of water. Replace each pound of body weight lost during your w
orkout with at least two cups of water.
What about Sports Drinks?
Sports drinks can be helpful to athletes who are exercising at a high intens
ity for 60 minutes or more. Fluids supplying 60 to 100 calories per 8 ounces
(close to 235 ml) helps to supply the needed calories required for continuo
us performance. Sodium in sports drinks helps with glucose absorption which
in turn helps working muscles. It's really not necessary to replace losses o
f sodium, potassium and other electrolytes during normal training since you'
re unlikely to deplete your body's stores of these minerals. If, however, yo
u find yourself exercising in extreme conditions over 3 or 5 hours (a marath
on for example) you may likely want to add a complex sports drink with elect
rolytes.
Go into your workout fully hydrated, and you'll be more invigorated than you
will if you're thirsty. Exercise is easier when there's plenty of water in
your system. If your workout is a sweaty affair, bring along a sports water
bottle to sip from in between sets, and make sure to have an extra glass of
water after you leave the gym. And Remember, these tips for hydration apply
to any kind of activity and you don't have to be a marathon runner to benefi
t from quenching your thirst. Stay hydrated, have fun with those workouts!
Post Workout Recovery
Most people exercise for the benefits they get from their workout: improved
sports performance, better endurance, less body fat, added and even just f
eeling better. It's somewhat instinctive to warm-up before a workout. You m
ay jog in place a little, shake out your arms, do a few stretches, and some
other movements to get your heart pumping and your body feeling loose befo
re you exercise. After you're done exercising, however, you may be tired, a
nd taking the time to cool down and supporting your body post-workout may b
e the last thing on your mind. However, in order to maintain an exercise ro
utine it's important to recover fully after exercise. Recovery is an essent
ial part of any workout routine.
Why Recovery After Exercise Is Important?
When we exercise our muscles breakdown, tiny fragments of protein within th

e muscle cells shatter. The more we exercise during a workout the greater t
he muscle catabolism (degradation). After any workout routine the muscles n
eed to replace all elements lost, both proteins and energy stores need repl
acing for muscles to make a full recovery. But if muscles are not given eno
ugh time to recover fully before another workout is repeated then the muscl
es progressively become smaller. Therefore, Recovery after exercise is esse
ntial for muscle and tissue repair, strength building and energy replenishm
ent. This is even more critical after a heavy weight training session. A mu
scle needs anywhere from 24 to 48 hours to repair and rebuild, and working
it again too soon simply leads to tissue breakdown instead of building. For
weight training routines, never work the same muscles groups two days in a
row.
What to do after a Work-Out?
Taking care of your body after exercise will impact your muscles (their stren
gth and soreness), how well your exercise is received and even how much strai
n you put on your heart. So if you're taking the healthy step of exercising,
be sure to extend it to include these simple, yet essential, after-workout ti
ps:
Stretch: Stretching is beneficial both after your warm up and before

your cool down session, but if you only have time to do it once, you should
do it after your workout, before you cool down. At this time, your muscles
are warm and more elastic, and stretching increases your flexibility and m
aximizes the range of motion around your joints. You should stretch all the
major muscles groups that you used during your workout.
*
Rest or Cool Down: Time is one of the best ways to recover (or heal) f
rom just about any illness or injury and this also works after a hard workou
t. Your body has an amazing capacity to take care of itself if you allow it
some time. Resting and waiting after a hard workout allows the repair and re
covery process to happen at a natural pace. It's not the only thing you can
or should do to promote recovery, but sometimes doing nothing is the easiest
thing to do.
*
Meditate: Meditation has many benefits similar to napping. It helps alle

viate stress and calm the mind.
*
Take a shower: Actually take a hot shower (or bath) for 3 to 4 minutes
and then a cold shower (or bath) for a minute. The hot water encourages blo
od vessels to expand and the cold makes them contract. Three to five sets of
this will speed up your blood flow.
*
Post Work Out Nutrition: After depleting your energy stores with exer
cise, you need to refuel if you expect your body to recover, repair tissues
, get stronger and be ready for the next challenge. This is even more impor
tant if you are performing endurance exercise day after day or trying to bu
ild muscle. Ideally, you should try to eat within 60 minutes of the end of
your workout and make sure you include some high-quality protein and comple
x carbohydrate.
*
Replace Fluids: You know it's important to drink water during your work
out, but it's just as important to stay hydrated afterward as well. Experts t
ypically recommend drinking an additional two to three cups of water within t
wo hours of finishing your workout. You should then keep drinking water regul
arly, as even if you don't feel thirsty it's still quite possible to be dehyd
rated.
*
Have a Massage: Massage feels good and improves circulation while allo
wing you to fully relax. A good sports massage on a regular basis is importa
nt. Realistically, most of us should try to go every month.
*
Avoid Overtraining: One simple way to recovery faster is by designing a

smart workout routine in the first place. Excessive exercise, heavy training
at every session or a lack of rest days will limit your fitness gains from e
xercise and undermine your recovery efforts.
Taking fifteen minutes directly after the workout can greatly improve all th
ese aspects. It is unfortunate most of us neglect this aspect of our trainin
g especially considering the majority of us already know these benefits. Arm
ing yourself with recovery methods is essential to reaping the benefits of y
our strenuous efforts to maximize your athletic performance and your overall
health.
How to Choose a Gym?
Once you've made the decision to join a gym, you might be bursting with enth
usiasm to get started. Joining a gym is a great first step to achieving one'
s fitness goals, but with workout facilities popping up like wildfires, choo
sing the right gym can be a daunting task but vital nonetheless. You need th
e right atmosphere, the right service ethic, the right staff and the profess
ional knowledge; everything that is going to make your workout program a suc
cess.
Gyms come in all shapes and sizes: squares, rectangles, L-shaped, U-shaped,
upper level and two stories. Each gym has its own personality largely base
d on its ownership and operating team, the neighborhood in which it resides
and, subsequently, the folks it attracts. Like a mate, there's a gym for e
verybody. To join a correct gym is an important investment for your quest t
o achieve good health and a fit fabulously looking body. Here below are som
e tips to help you to select a suitable gym for you:
* Price
An obvious consideration is Price. The price of gym membership will

vary depending on the services offered and the duration of membership. Com
pare prices and features among clubs, just as you would before making any
other significant purchase.
* Location
Your gym should be nearer to home, work or the center of your activitie
s. You shouldn't have to drive 20 kms and sit in traffic for a half hour just
to get a decent 45 minute workout. Convenience is golden but don't let it di
ctate joining a gym.
* Membership volume (crowd)
How crowded does your prospective gym get? This is a major considera
tion and can be determined only by visiting the facility at those hours wh
en you plan to be working out. You want to move smoothly from exercise to
exercise without mobs, glares or testy attitudes. So choose a gym which is
less crowded.
* Amenities
Don't pay for a swimming pool, giant sauna, lounge and aerobics room i
f you're not going to use them. More is not necessarily better and it might
be necessarily more expensive.
* Equipment
The quality and condition of equipment are central to the final decisi
on. Well-maintained machinery is the key to a good gym. Too much, poorly lai
d out equipments can be a setting for a factory and not a functional gym.
* Gym Cleanliness
Gym cleanliness is an indicator of how well the gym is being managed.
If the management can't even keep their premises clean, do you think that
they will be proficient in managing the gym and its various programs? Make
sure the gym is clean, neat and well maintained.
* Management Attitude
Look for respect, politeness, honest and direct answers, eagerness to

show you around and discuss your needs and the gym's attributes. If you're n
ew to the gym scene, you'll want a good relationship with the gym staff. You
can learn a lot from them, so check them out carefully.
* Clientele
Although you don't need to become best buddies with your fellow exerci
sers, it's important that you feel at ease with the gym environment and its
clientele. Find a club that matches your personality and comfort level. Feel
ing like the odd one out every time you hit the gym won't help you.
Choosing a gym should be a priority when it comes to getting in shape. You n

eed to make sure you are happy with your decision or it will be another barr
ier you have to overcome when trying to get in your workouts. If you look ov
er and enquire about all the things on this list, you should end up making a
decision you are comfortable with and find a gym that you enjoy visiting on
a regular basis. Finally, you want to pay them a fee, to provide you a serv
ice, to better your health, body, physique, overall life so make sure the se
rvice is up to your expectations. You are the customer after all; without yo
u, there is no facility!
Common Exercise Mistakes
Exercise is like driving a car; there is a wrong way and a right way to do i
t. When you do it right, you get from A to B in one piece. Do it the wrong w
ay and you can end up flat on your back recovering from injury. Anecdotally,
most of us are guilty of exercising the wrong way at some point and we have
the scars and niggling injuries to prove it. It's easy to make mistakes whe
n you exercise. Often it's because we haven't been trained in the proper tec
hniques, and occasionally it's because we just don't pay close enough attent
ion to what we are doing. In either case, mistakes in exercise can be counte
r-productive to your goals and harmful to your body.
When one exercises, they want to make sure that they are getting the most o
ut of it by receiving the best benefits that come from the routines that th
ey practice. It must be noted that there are right ways to exercise as ther
e are wrong ways. Many people mistakenly believe that as long as they get t
heir adrenaline pumping and blood flowing they are correctly performing the
ir exercises. This is a huge misconception that must be corrected. There ar
e plenty of errors that people make while performing their exercise and the
y should be promptly notified. Below, we have identified what we feel to be
some key exercise mistakes made by people:
* Not stretching enough
It's always a good idea to stretch for a few minutes prior to exercise,
especially concentrating on the muscles that will be used during the fitness a
ctivity. Most importantly, spending time stretching after a workout for about
8-10 minutes, you will reap major benefits. Muscles that are flexible are far
less likely to be injured than tight ones.
* Poor Technique or form
Using incorrect form can lead to injury. Examples include: letting the
knee extend beyond the toes during a lunge or squat; using momentum to lift h
eavy weights; not exercising through a full range of motion will produce less
-than-optimal results. To learn proper form, it's helpful to invest in a few
sessions with a certified Personal Trainer.
* Incorrect Machine Set-up
Exercise equipment is adjustable and it's important that you set it up t

o fit you before you use it. If you don't know how, ask a staff person. Using
poorly adjusted equipment is a set-up for injury.
* Inconsistent Progression
Exercising too hard and too often, or increasing intensity too quickl
y is a common mistake. Consistency and gradual progression are important fo
r avoiding injury as well as for making improvements.
* Overestimating Your Exercise
This is a sure-fire way to an injury and a painful one at that! Too muc
h weight will contribute to poor form when lifting and create injury to other
areas of the body in addition to the muscle you're targeting. Know your limi
ts.
* Jerking while lifting weights
Lifting too much weight can contribute to jerking. The best way to stre
ngth train a muscle is by using slow, controlled movement. If you're jerking
your weights you're inviting injury, especially to your back muscles.
* Improper breathing
Most of us don't pay attention to our breathing when we are exercisin

g. One should incorporate proper breathing techniques into each move by inf
lating your stomach as you inhale and squeezing your abs as you exhale. Thi
s way you regulate the exercise speed, intensity and work on your core musc
les at the same time.
* Long exercise breaks
Socializing with friends may take a lot of your time at gym. Focus on
what you do at the moment. It is not the amount of time you spend inside the
gym, but the amount of quality exercise you do that gets results.
* Not Drinking enough water
If you wait until you are thirsty to have a drink, you are probably no
t getting enough fluid. Most people drink just when they are thirsty, but be
ing thirsty is a poor indicator that your body needs water. When you are deh
ydrated it can lead to cramps and muscle tightness which can result in muscl
e tears. On days that you exercise, you should drink even more water to rehy
drate your body.
* Not Cooling Down
When your schedule is busy it's tough enough to fit in a workout. So

to add extra time for a cool-down can seem impossible. But it's important t
o allow cool-down, even if just for 5 minutes. Just as your body needs a wa
rm-up it also needs a cool-down. Take some time to gradually let your heart
-rate lower. Stopping aerobic activity abruptly can cause a number of probl
ems such as blood pooling in your lower extremities or making you feel ligh
t-headed.
* Poor Goal Setting
Unrealistic or vague goals can contribute to exercise dropout. The key is

to establish a training goal that is specific and appropriate for your fitness
and skill levels. Try to define challenging but not impossible goals.
Other areas to watch during physical activity include pacing yourself and sa
fety. Remember that even the best athletes didn't become so overnight. It ta
kes determination, endurance and patience. Enjoy exercise, but do it safely.
And remember, physical fitness is a journey, not a destination.
* Keep going
* Don't think
* Reward yourself


ights in anything you do
A Beginner's Guide to Safe Exercising
Exercise is the magic pill. It doesn't really matter how old you are or how ou
t-of-shape you may be, it's never too late to start exercising. Regular physic
al activity will enable you to reach a greater level of health; including, but
not limited to, weight reduction, improved circulation, increased bone densit
y, reducing stress, and lowering cholesterol.
These days, if you open any fitness magazine, you can't help but get excited
about the idea of getting into shape. In the past, the idea of starting eve
n a basic exercise program would be met with a series of moans and groans. H
owever, in recent years, fitness programs have become a whole lot of fun. If
you plan to start a beginner fitness program, there are a few things you sh
ould do in preparation.
* Consult with your physician before beginning any exercise program.

* Wear appropriate exercise clothing. Fabrics that absorb sweat and remove
it from your skin are best; loose-fitting, light weight cotton is also fine.
* Drink plenty of water.
* Start out with as little as 10 to 15 minutes of exercise a day at a comfo
rtable pace, gradually increasing over time.
* Exercise with another person to keep yourself motivated.
* If the weather makes it boring or too uncomfortable to exercise outside
, try indoor activities, such as walking on a treadmill or even at the mall,
take a dance class, go swimming at an indoor pool, or exercise in your home a
long to a fitness DVD.
* Stretch before and after your workout.
* If you experience dizziness, chest pain or have difficulty talking dur
ing exercise, you are working beyond your level. Relax, allow your heart rat
e to drop gradually before stopping completely, since an abrupt stop can cau
se problems with blood circulation and fainting.
* Always remember the golden rule of exercise safety: start slowly, and
build up the intensity and duration of your exercise gradually. Trying to ma
ke up for lost time, or go from couch potato to exercise maven overnight, is
a prescription for problems.
The first step is the sweetest, but it's your fit body that you'll remember
the best, and it's vital to be fit without injuries. Take your time, become
educated about how your body works, and listen to your heart. Let your body
be your guide. Get to know it and its injury-prone areas and back off from a
ny movement that causes pain or cramping. And above all, never compare yours
elf to others. Ready, Set, Exercise!
Running Without Injury
Most people start running informally as an enjoyable way to keep fit rather
than as a 'serious' sport. However, the allure of the sport is very strong f
or many, and you just might find yourself running competitively before too l
ong! Running is one of the best activities most people can do to improve the
ir health. Running regularly can help with weight loss, fighting aging and d
isease, and with generally staying healthy.
Why take up running? Because it is the simplest, fastest and the most acces
sible way to fitness and good health. You don't need a partner; you don't n
eed equipment, a court, or a gym; you can exercise the dog at the same time
and you don't need much time either. A mere 20 minutes run, three or four
times a week is enough to make you fit. Running outdoors in the fresh air r
einvigorates the mind as well as the body. You will find that not only your
physical energy levels will be enhanced but that you will enjoy a feeling
of well being that is reflected in having a more positive mood.
Despite its many health benefits there is some concern over the incidence of
injury, especially heel pain, shin pain and knee pain in runners and joggers.
Injury prevention is a very serious issue for those who run regularly. Exerc
ise jogger or race contestant, regardless of your aspirations, when you first
get started in the running sport there are some basic tips you must follow t
o avoid injury and discouragement:
* Shoes: Running shoes should fit properly. They should not be overly w
orn and should also ideally be designed to accommodate the person's style o
f running. Invest in a pair of running shoes before hitting the road. Addit
ionally, running shoes should be replaced regularly to prevent injuries whi
ch may result from the running shoe being overly worn out.
* Stretching: Runners can avoid injuries by stretching regularly. But do
not stretch before starting your run. Simply because cold muscles and ligam
ents do not stretch, they snap. Hence start your run slowly and do some gent
le stretching after your body has warmed up. Improper stretching is a leadin
g cause of injuries in runners.
* Do not ignore Pain: Simple tip, but golden rule for every runner. Do n
ot ignore the signs of pain. Pain is a way your body is telling you that som
ething is wrong. Ignoring an injured area may cause serious and long-term da
mage. Hence consult a doctor immediately if you are facing any such situatio
n.
* Gradually increase Intensity: Listen to your body as you run. Slowly i
ncrease your speed until you just start to feel a bit uncomfortable (muscles
, breathing, etc.) and immediately back off just enough to where you feel co
mfortable again. Just maintain this pace. Never increase more than 10% of th
e intensity per week.
The advantage of these pain-free techniques is that although you are experi
encing no discomfort, your speed will continually keep increasing throughou
t the progress of your run. Even long-time joggers can see an immediate imp
rovement in their times when they apply these principles. By adding the phy
sical strength and emotional well-being that running gives, you can look fo
rward to a vibrant and happy, long life
Benefits of Cycling
Gone are the days when cycles were used merely as a means of transport by
people to commute on shorter distances. Cycling is a sport and an exercise
now, which has got the whole world going crazy after it.
Cycling is by far the most energetic activity you can undertake. Other acti
vities like weight lifting may produce more force or more muscle power over
a short period like sprinting or swimming, but there is nothing that match
es the long-term, high-power demands of cycling. For many people cycling pr
ovides a fun, consistent, reasonable means of exercising, improving cardio
functions, and losing weight. The added advantage of this exercise is that
people of all age groups and fitness levels can do it.
Cycling needs efforts from whole body. It is a complete exercise for whole
body. Be it your limbs or shoulders or arms, everything has to be in motion
and rhythm. The nice thing about cycling is that you can go at the speed t
hat you want. If you want a good vigorous work out, you can increase the we
ight on your exer-cycle. If you want a leisure ride you can take your cycle
around your neighborhood. Cycling makes you utilize your hips, legs along
with waist line muscles and thus helps in burning stored fat and ultimately
leads to a proper slim trim shape and size of body.
The health benefits of cycling are numerous. For instance:
* Cycling is good for your heart: Everyday cycling is an effective and e

njoyable form of aerobic exercise. It reduces the risk of serious conditions
such as heart disease, high blood pressure and the most common form of diab
etes.
* Cycling helps in weight management: Cycling can be part of a program

to lose weight because it burns the calories. You can burn almost as many c
alories as jogging and it is much gentler on the joints than jogging or aer
obics. Hence it is highly recommended for anyone over forty. It also activa
tes and boosts your metabolism thereby fastening the weight loss process.
* Cycling can improve your mood: Cycling can have positive effects on
how you feel. Moderate cycling has been found to reduce levels of depressi
on and stress, improve mood and raise self-esteem.
* Cycling can help to maintain strength and coordination: There can also
be indirect benefits in terms of reducing injuries from falls, which can be s
eriously disabling, especially in older people. Cycling also helps a lot in m
aintaining your stamina and also enables one to carry out day to day work wit
h vigor and energy.
* Cycling helps save the environment: Already there are scores of reasons
to say that our earth is getting polluted day by day and cycling is one cool
solution for all environment concerns. A cycle is zero on emission levels an
d can bypass the most congested traffic without any hassles. Thus it is more
efficient in pollution norms and doesn't get stuck up at heavy traffic conges
tion.
If you exercise regularly, you will be able to lose excess pounds and achieve
a healthy weight. At first, try to take a thirty-minute session three-five d
ays a week. Do not forget to warm up before cycling. Your pace should not be
too high: you should feel warm and only a little out of breath. Cycling is fu
n. Find a pal to join you. Do not hesitate, just take out your helmet and go
out and ride.
Before and After a Workout
There are two aspects of exercising that should be done, every time without
fail, so as to have the best work out each time. Warming up before you sta
rt your exercise regime and then cooling down after you are done will witho
ut doubt enhance your workout performance for the better.
Warming Up
Starting any calisthenics with no warm up is actually a serious way to cause

injury to yourself. Before starting any exercises, muscles in our bodies are
stiff hence it is important to loosen them up before attempting any vigorous
activity.
Here are some warm up and stretching tips:

* To raise the body's temperature, a warm-up should start with aerobic act
ivity, usually light jogging.
* For your upper body stretching the arms always improves the blood circ
ulation to the upper torso. While doing these exercises, the body should be
balanced. While lifting the arms, feel the stretch coming from the waist. Ta
ke deep breaths so that you can relax.
* Shoulder stretching will help you increase your range of motion. You c
an do these poses while seating or standing. Let your arms follow your shoul
ders.
* Leg Raises are a good stretching exercise for the hamstrings. While ra
ising the leg, only one leg should be lifted while the other one must be tou
ching the ground. The hips should touch the floor and the chin should be tuc
ked towards the chest.
These are some very basic stretches just to get you started. It is best to see
k advice from your fitness instructor as to what suits your body type.
Cooling down
After having worked up your body, some stretching to cool down is as impo
rtant as the warm up process, this is because when we work out we push ou
r muscles out of their ordinary state and work out the body to the maximu
m, an unwinding has to take place, in the form of cooling down.
* Spinal rocking relieves the tension from the lower back, which occurs af
ter a long work out routine. This is also very useful if you are transiting fr
om seated to standing poses or vice versa.
* Light aerobic exercise such as walking or easy indoor cycling are a gre
at way to cool down, as both of these will allow you to hydrate yourself.
* Warm clothing is also essential in the cooling down process. This is be
cause it prevents heat loss from your body.
* Finally whatever stretches you may do to relax your wound up muscles,
make sure you do it really slow and hold each stretch for a good 10-15 sec
onds.
If you're going to sweat it out, make sure you do it the right way, workout
results have a direct bearing on the kind of effort you put in. Even if your
workout time is a mere half an hour, make sure you still keep those 15 minu
tes for the warm up and cool down practice. The key is to ease oneself into
and out of exercising.
end!
gym.
s out!
rd to the next day.
Physical Fitness: A Way Of Life
Men used to be hunters and food gatherers. During early times of man's exist
ence, and before there was civil society, man used to go for hours, even day
s, in search of food. Back then, he had to walk very long distances for long
periods of time, even days, just to track that game, or dig that root crop
or gather that fruit, berry or honey. His lifestyle worked both ways for him
. He had to be physically fit to do it, and by doing so he became physically
fit even further. Then, physical fitness was a way of life. In these modern
times with so many choices, it is not the case anymore.
There is easily available and accessible transportation. Food is easily avai

lable, and many of our jobs, even recreation have become have become sedenta
ry. Physical fitness has taken the background. Man has found a new lifestyle
. Easy and convenient as it may seem, he has deprived himself of physical mo
vement, and thus his physical fitness and health is adversely affected. Many
kinds of diseases and ailments due to lack of physical exercise have croppe
d-up. But as more and more people are realizing the importance and benefits
of physical fitness, they are starting to make exercise a part of their dail
y activities. Physical fitness has become their lifestyle.
Achieving physical fitness doesn't mean we have to punish ourselves by exer

cising to exhaustion. Some people have the notion of no pain, no gain in ex
ercise. This may not be entirely wrong, but this just doesn't work for ever
yone. We have different physical fitness levels, what works for the other g
uy may not work for you.
Physical fitness exercise need not always be confined to the gym. It may be t
hose hobbies that you really enjoy, like ballroom dancing, gardening, etc. We
can also incorporate physical fitness exercise into our daily activities Par
k your car a block or two from your work. Use the stairs instead of the eleva
tor. It may seem difficult at first, but soon, it all becomes natural to us a
nd we get the exercise we need without really trying to.
Physical fitness can also come from food. The quality and quantity of the fo
od we eat also contributes to our well-being. Some foods, especially sugar a
nd caffeine, may give us a sense quick energy boost, but then it is just a s
hort period of high. After which, we tend to feel even more exhausted than w
hen we first took them.
Last, but not the least, for physical fitness, we need to have good quantity an
d quality of sleep. It is during sleep that we really get to rest and replenish
our energies, as our bodies relax and repair themselves.
No age is really too late when it comes to improving our physical fitness. Ju
st keep in mind that, as we have different levels of physical condition, it i
s really advisable to consult your physician before you start any physical fi
tness program, so as to determine and plan a program most suited and most ben
eficial to you.
"A sound mind in a sound body", as a saying goes, is very essential in achie
ving overall health. And these could be had by having the proper balance of
good nutrition, exercise, and sleep. We may not have to walk long distances
to hunt, or gather food as our ancestors did a long time ago. Our lifestyles
are much different now. But we still need still need to have the mental and
physical fitness to survive our modern, concrete jungle.
Forever Young
Promise of being forever young is as attractive as getting access to heaven!

The industry is worth billions of dollars and in some cases removal of each
wrinkle is charged for astronomically and yet paid for happily! All civiliz
ations since recorded history have been chasing the anti-aging dream; there
are references in the Ayurvedic texts, in Greek and Egyptian manuscripts.
Ayurved used many complicated preparations containing burned gold, silver (

"bhasma") along with other herbs and essential oils plus foods and herbs to
be used in daily life. The journey to youth has the following essentials:
* Diet: Under nutrition and over-nutrition both can be very damaging for
the body. An under nourished body lacks the energy to heal and rejuvenate i
tself and an over-fed body diverts all its energy to the process of digestio
n. The resultant - lack of time for non-urgent processes like rejuvenation a
re curtailed (in short if we keep eating constantly we can happily age faste
r).The optimum nutrition guidelines are:
o A diet consisting of 50% raw food (like fruits, salads, sprouts, n
on-roasted nuts) and 50% cooked food like roti, rice, vegetables, low non-vege
tarian consumption restricted to fish and eggs.
o Needless to reiterate no processed and preserved foods should be
eaten, as they contain too many toxic chemicals besides the fact that the foo
ds are devitalized having no vital energy (which is an essential anti-aging c
omponent)
*
Herbs: Many herbs called "adaptogens" by western nutritionists are in

fact herbs which stimulate and facilitate the removal of toxins from the bod
y by the liver and enhance the regenerative processes of the body.
An interesting aspect of the body is that the human body like many oth
er forms of life is capable of regenerating / re-growing parts of the body a
lmost completely. Regeneration is most active in skin, parts of the intestin
al lumen, some synaptic connections of the nervous system, large parts of th
e liver, reproductive organs and many other tissues.Some of the popular anti
-aging herbs are ashwagandha, ginseng, amla, and triphala (due to its immens
e detoxifying properties) royal jelly (made by the bees as food for the quee
n bee which gives it super life and fertility) aloe vera.
* Anti-aging preparations: Many are preparations containing combination

s of dong quai, nuts and seeds, pearl powder, burned metals over high tempe
ratures to the base mineral form, aconite, honey, amla, lotus seeds, ginko
biloba, lyceum fruit, sea horse, schizandra.
* Detoxification and dispelling nervous energy to get true rejuvenation be

nefits. The art of breathing right is vital, besides the fact that breath and
the science of breathing right are linked to a huge amount of stress free livi
ng, better concentration and memory and of course a more youthful living.
* Regular asans and walks: Many asans in yoga are linked to stimulation
of the glands which in turn release more of the hormones found in high qua
ntities in younger people.
* A word of caution: Simultaneous to the rise of the anti-aging industry

the rise of hormonal treatment of conditions has also been accelerated but
as wisdom dictates anti-aging is all about a delicate balance of the inheren
t body processes and a gentle consistent stimulation of the same not a surge
of artificial hormones as done by the proponents of the growth hormone ther
apy. Nevertheless such hormonal treatments may be of value in congenital (fr
om birth) hormonal deficiency.
Personal Hygiene Tips for Good Health
One of the most effective ways you have to protect yourselves and others fro
m illness is good personal hygiene. Good personal hygiene is the first step
to good health. Habits such as washing your hands and brushing and flossing
your teeth will help keep bacteria, viruses, and illnesses at bay.
Practicing good body hygiene also helps you feel good about yourself, which
is important for your mental health. Proper personal hygiene is essential
for social interactions and respect in the professional arena as people who
have poor hygiene (body odor, bad breath, etc) often are seen as unhealthy
and may face discrimination. The steps below will help you improve your pe
rsonal hygiene:
Bathe Daily: A daily shower is a must whether you feel grungy or not.
A regular bath (every morning and after all athletic activities) helps in ke
eping you clean, fresh and odor free. Cleaning your body is also important t
o ensure your skin rejuvenates itself, as the scrubbing of your arms, legs,
and torso will slough off dead, dry skin and help your skin stay healthy and
refreshed, and will prevent acne, blemishes and other skin eruptions. Also,
do not share your towel and wash them on a regular basis.
*
Wash your hands: Washing your hands after using the restroom, before
making or eating food, after handling dogs or other pets, after handling
garbage, and after coughing or sneezing (or if you have been around someon
e who is coughing or has cold), goes a long way toward preventing the spre
ad of bacteria and viruses. Most infections, especially colds and gastroen
teritis, are caught when you put your unwashed hands, which have germs on
them, to your mouth. Hands and wrists should be washed with clean soap and
water, using a brush if your nails are dirty. Dry your hands with somethi
ng clean and dry, such as paper towels.
*
Trim your nails: Keeping your finger and toenails trimmed and in good s
hape will prevent problems such as hang nails (when a loose strip of dead ski
n hangs from the edge of a fingernail) and infected nail beds. If possible, t
rim them weekly and brush them daily with soap so that no dirt or residue rem
ains beneath the nail. Fingernails should be trimmed straight across and slig
htly rounded at the top whereas toenails should be trimmed straight across. T
he best time to cut your nails is after bathing when they are soft and easy t
o trim. It's also a good idea to moisturize nails and cuticles regularly.
*
Practice good oral hygiene: The mouth is the area of the body most pro
ne to collecting harmful bacteria and generating infections. Recent studies
have found a strong link between gum disease and narrowing of the arteries (
a process known as atherosclerosis), which can lead to heart attacks and str
oke. The researchers believe that the bacteria that causes gum disease can l
eave people's infected gums and enter the bloodstream, activating the immune
system and making their artery walls inflamed and narrowed. Another theory
is that the bacteria enter the blood and attach themselves directly to the f
atty deposits that are already present in a person's arteries, causing furth
er narrowing.
To minimize the accumulation of bacteria in your mouth (which can caus

e tooth decay and gum disease), brush your teeth atleast twice a day and flo
ss daily. It will also help to prevent bad breath. Replacing your toothbrush
(after 3-4 months or when bristles become out of shape) is also essential t
o good oral hygiene. A new toothbrush is free from germs and plaque. Try to
store your toothbrush in a place where it can easily dry. In order to have a
nd maintain good oral hygiene, it is critical to visit your dentist at least
every six months.
*
Take care of your hair: Washing your hair at least every other day is imp
ortant to keeping your hair and scalp healthy and in good shape. If you suffer
from lice or dandruff, then take necessary action at the earliest. Also, it is
critical that you get a hair cut frequently for healthy hair. The longer you wa
it to get your hair cut, the more frail and brittle your hair can become, espec
ially if it is longer.
*
Wear Clean Clothes: Wear a fresh set of clothes as often as possible. D

irty clothes are a source of contamination and can cause very serious skin di
sorders if worn over and over without washing them. Also, try wearing a clean
pair of socks every day (especially after athletic activities) as this keep
your feet dry and not smelly. Wash clothing and linens on a regular basis as
the longer it takes you to clean them the smellier they become.
Good hygienic habits are easy to begin and maintain, and are the most effec
tive ways to protect yourselves and others from many illnesses.
How to Treat Muscle Pain?

******************************
Many people at one point or another have experienced muscle pain of some s
ort. It's quite common and often involves more than one muscle at a time.
This results in the pain seeming almost unbearable, especially when you ad
d the involvement of tendons, ligaments and cartilages, which are also oft
en involved.
What is Muscle Pain?
Muscle pain or myalgia is not a pathological condition in and of itself but r

ather a symptom of a tremendous number of disorders and diseases as well as o
f misuses of particular muscle. In that sense, muscle pain is similar to feve
r because it too is a mechanism that alerts or warns that there is something
which is going on in the body that needs to be fixed or, stated more correctl
y, healed.
What causes Muscle Pain?
Your muscles can become sore in several different ways. If you understand
where your muscle aches come from, it's easier to figure out how to preven
t them from aching in the future.
Fatigue: Muscle aches during or right after an activity are usually due
to a tired muscle. For example, if your muscle hurts right after the last repe
tition of a strength training move, or after you sprint up the stairs. The sor
eness should go away after a few minutes of rest. If it doesn't, you may have
a more serious muscle injury.
*
Unusual Activity: If you perform a difficult activity that your muscle

s aren't used to, like a new workout, or a long hike, you may feel significa
nt soreness beginning from 12 to 24 hours up to 72 hours. Your muscles may f
eel sore, swollen, stiff, and less flexible than before the activity. The so
reness comes from microscopic tearing and swelling of your muscle fibers. Th
is is a normal part of how your muscles gain strength.
*
Repetitive Activity: If you use a set of muscles repetitively for a l

ong duration, on a regular basis, by operating a machine, in weightlifting
sessions or long-distance running, even playing a musical instrument, the m
uscles can become painfully sore and may lose their normal range of movemen
t. These muscles are probably not getting adequate rest between movements.
The problem may be more severe if your body isn't correctly aligned while y
ou're engaged in the activity. Half of all on-the-job injuries (in careers
involving physical labor) come from this kind of muscle problem.
How Do I treat Muscle pain?
Here's How:
Rest: Rest is a key part of repair. Without rest, continual strain is pl

aced on the area, leading to increased inflammation, pain, and possible furthe
r injury. Also, most soft tissue injuries will take far longer to heal. In gen
eral, the rest should be until the patient is able to use the limb with the ma
jority of function restored and pain essentially gone. Immobilization is not u
sually necessary, and can be potentially harmful. Immobilization in a splint o
r cast should be carefully supervised by your doctor, as this can lead to stif
fness of the muscle.
*
Ice: Ice application helps reduce swelling, bleeding, and pain. Ice a
pplication should begin as soon as possible after sustaining a muscle pull.
Ice is excellent at reducing the inflammatory response and the pain from h
eat generated. Proper usage of ice can reduce the destruction over-response
which can result from inflammation. A good method is to ice 20 minutes of
each hour. Other recommendations are an alternation of ice and no-ice for 1
5–20 minutes each, for a 24–48 hour period. To prevent localised ischemia t
o the skin, it is recommended that the ice be placed within a towel before
wrapping around the area.
It should be noted that exceeding the recommended time for ice applica
tion may be detrimental, as blood flow will be too reduced to allow nutrient
delivery and waste removal.
*
Elevation: It is advisable to follow elevation of the injured part as ic

e is being applied to it or just after such a session. Elevation drains excess
fluid out of the injured part. This relieves muscle pain and swelling. In cas
e one has pulled a muscle in his back or neck, lying down comfortably on the s
tomach would work. If the injury is in the arm or leg, the limb could be propp
ed up on pillows as one is lying down.
*
Compression: Wrapping the injured part in an elastic bandage or with a

n ace wrap helps to reduce swelling by application of pressure. It provides
extra strength to the muscle and also reduces movement, thereby ensuring tha
t the muscle is not subjected to unnecessary strain. Compression works best
when applied after the area has been treated with ice and elevated.
*
Anti-Inflammatory Medications: Anti-inflammatory medications can help

reduce swelling and alleviate painful symptoms. However, many of them caus
e side effects like an upset stomach. It is best to consult a physician bef
ore taking these medicines.
*
Strengthening: After the muscle has healed, it is important to regain s

trength before returning to athletic activities. Both the injury itself and t
he rest period following the injury can reduce the strength of the muscle. No
t only the injured muscles but also all the muscles should be stretched befor
e starting the workout. One should be slow with the workout regime, as over-s
training the weak muscle may cause muscle injury again.
*
Heat Application: Heat is generally used for chronic injuries or injur

ies that have no inflammation or swelling. Sore, stiff, nagging muscle or jo
int pain is ideal for the use of heat therapy. The heat can help increase bl
ood flow to the painful muscle and help relax the muscle. Because heat incre
ases circulation and raises skin temperature, you should not apply heat to a
cute injuries or injuries that show signs of inflammation. Apply heat for ab
out 20 minutes at a time, a few times a day and use enough layers between yo
ur skin and the heating source to prevent burns.
*
Avoid Muscle Fatigue: Muscles help absorb energy, and restoring the st
rength of the muscle will help prevent re-injury. Muscles that are fatigued
are more likely to be injured. Athletes should use caution, especially as th
ey become fatigued, as the muscle becomes more susceptible to strain injurie
s.
*
Warm-Up Properly: Warming up prior to athletic competition or sports w

ill help loosen the muscle and prevent injuries. Jumping into a sport with s
tiff muscles can lead to a higher chance of straining the muscle.
*
Sip Ginger Tea: Ginger has known anti-inflammatory properties and is o

ne of nature's little secrets for healing. After you've had a tough workout,
drink a cup of ginger tea every few hours throughout the day to help preven
t some of the soreness associated with muscle overuse.
*
Have Cherry Juice: When you exercise vigorously, your muscles suffer
small tears which set up an inflammatory reaction resulting in pain and mus
cle soreness. Cherries are super rich in antioxidants and anthocyanins whic
h help to offset some of the anti-inflammatory changes and soothe the pain
of inflamed muscles.
*
Epsom salt bath: An Epsom salt bath can wonderfully reduce the muscular
pain, and it provides instant relief for the suffering patient. To avail thi
s remedy one has to pour two cups full Epsom salt in hot water-filled bath tu
b and then the patient suffering from muscular pain should take a relaxed bat
h in it. It is a natural cure process of muscular pain and strain.
How do I prevent Muscle Pain?
Follow the steps below to prevent Muscle Pain:

* Warm up before exercising and cool down afterward.
* Stretch before and after exercising.
* Drink lots of fluids before, during, and after exercise.
* If you work in the same position most of the day (like sitting at a comput
er), stretch at least every hour.
Participating in a regular exercise program will help to restore proper muscl

e tone to the area you have been resting. Light aerobic activities should be
started first, such as swimming or aqua-fit classes until you are sure your m
uscles are back to full potential. It's also important to get plenty of sleep
, while trying to reduce the amount of stress you have in your life. You migh
t want to try yoga or meditation before sleep to ensure maximum relaxation.
10 Tips to Keep Your Voice Healthy

*****************************************
We rely on our voices to inform, persuade, and connect with other people. O
ur voice is as unique as our fingerprint. Many people we know use their voi
ces all day long, day in and day out. Singers, teachers, doctors, lawyers,
nurses, sales people, and public speakers are among those who make great de
mands on their voices. Unfortunately, these individuals are most prone to e
xperiencing voice problems. It is believed that 7.5 million people have dis
eases or disorders of voice.
There are many different reasons why your voice may sound hoarse or abnorma
l from time to time, and some of these reasons are things that you can not
really control. An example would be catching a common cold virus that cause
s laryngitis. Sure, you can wash your hands frequently and try to avoid peo
ple with colds, but virtually everyone catches a cold with a bit of laryngi
tis now and again. What you probably did not know is that there are steps y
ou can take to prevent many voice problems. The following steps are helpful
for anyone who wants to keep their voice healthy, but are particularly imp
ortant for people who have an occupation, such as teaching, that is heavily
voice-related:
1.
Drink your water: Drinking enough water every day is important and doe
s not include things that have alcohol or caffeine. Water hydrates the body
and keeps skin and muscles at their best, but if you add alcohol and caffein
e, it dries out the body. Keeping yourself hydrated means keeping your throa
t hydrated, too.
2.
Breathe properly: One of the first lessons you will have when you start
learning how to sing is learning how to breathe. Singers need to breathe fro
m the diaphragm in order to protect your voice. If you talk or sing from your
throat, without the support of a breath, you will put a strain on your voice.
3.
Do not abuse or misuse your voice: Your voice is not indestructible. I

n every day communication, be sure to avoid habitual yelling, screaming, or
cheering. Try not to talk loudly in locations with significant background no
ise or noisy environments. Be aware of your background noise; when it become
s noisy, significant increases in voice volume occur naturally, causing harm
to your voice. If you feel like your throat is dry, tired, or your voice is
becoming hoarse, stop talking.
4.
Warm Up: Warm up your voice before heavy use. Most people know that s
ingers warm up their voices before a performance, yet many don't realize th
e need to warm up the speaking voice before heavy use, such as teaching a c
lass, preaching, or giving a speech. Warm-ups can be simple, such as gently
gliding from low to high tones on different vowel sounds, doing lip trills
(like the motorboat sound that kids make), or tongue trills.
5.
Be sure to get proper nutrition: It is important to eat a balanced die

t at all times, but especially during times when you know you will be using
your voice a lot. When you have a big performance coming up, avoid eating la
rge quantities of salty, sugary, and spicy foods. You should also limit your
consumption of alcohol and caffeine. Because your body needs extra amounts
of water to metabolize all of these foods, you are likely to rob your vocal
cords of much needed moisture if you are not careful with your diet. A dry t
hroat not only feels and sounds dry; it is at risk for sustaining real damag
e if you do not do what you can to replace lost moisture.
6.
Avoid spicy food: Avoiding certain foods, drinks, and behaviors are i
ncluded in developing healthy voice habits. They may taste good, but spicy
food can result in stomach acid moving back up into the throat causing prob
lems for your voice.
7.
Do not smoke: This advice goes along with learning to breathe, becaus
e smoking hinders your ability to breathe properly and irritates the throat
. Yet, avoiding smoking also means avoiding second hand smoke. Any contact
with smoke will cause throat irritation.
8.
Avoid Mouthwash: You will also need to avoid things like mouthwash. M
outhwash contains alcohol and other chemicals that can irritate your throat
. If you have to gargle, try to use a salt-water solution rather than mouth
wash.
9.
Avoid throat clearing or harsh coughing: Repeated throat clearing or h

arsh coughing can damage delicate vocal fold tissues. When you clear your th
roat too often, the friction between the air and the mucous membrane in the
airway passages may increase and lead to swelling and inflammation. The safe
st way to clear the throat is to sharply sniff and then swallow. If you feel
you must clear the throat, then do so silently without any voice at all.
10.
Listen to your voice: When your voice is complaining to you, listen to

it. Know that you need to modify and decrease your voice use if you become
hoarse in order to allow your vocal cords to recover. Pushing your voice whe
n it's already hoarse can lead to significant problems. If your voice is hoa
rse frequently, or for an extended period of time, you should be evaluated b
y an Otolaryngologist (Ear, Nose, and Throat physician).
With a little planning and a lot of common sense, you should be able to kee
p your voice healthy for a long time to come.
How to Protect Your Hearing?

*********************************
Noise is part of everyday life, but loud noise can permanently damage your h
earing. Conversation becomes difficult or impossible; your family complains
about the television being too loud and you have trouble using the telephone
. Permanent tinnitus (ringing in the ears) can also be caused. The damage ca
n be instant, for very loud or explosive noises, but generally it is gradual
. By the time you notice it, it is probably too late.
Second only to aging, exposure to loud noise is the most common cause of he
aring loss. Loud sounds, such as gunshots, firecrackers or jet engines, may
cause permanent hearing loss. Moderate noise levels over time can also cau
se hearing loss. The noise may be quieter but, if it lasts longer, it will
still damage the ear. Common items, such as power tools or a vacuum cleaner
, have this capability.
What causes hearing loss?
The ear has three main parts: the outer, middle, and inner ear. The outer ea
r (the part you can see) opens into the ear canal. The eardrum separates the
ear canal from the middle ear. Small bones in the middle ear help transfer
sound vibrations to the inner ear. Here, the vibrations become nerve impulse
s, which the brain interprets as music, a slamming door, a voice, and so on.
When noise is too loud, it begins to kill the nerve endings in the inner ea
r. Prolonged exposure to loud noise destroys nerve endings. As the number o
f nerve endings decreases, so does your hearing. There is no way to restore
life to dead nerve endings; the damage is permanent. The longer you are ex
posed to a loud noise, the more damaging it may be. Also, the closer you ar
e to the source of intense noise, the more damaging it is.
How can I protect myself against noise?
1.
One of the most important things you can do is to protect your ears fro
m excessive noise levels, particularly over long periods of time. The louder
the noise is and the longer you are exposed to it, the greater the risk of da
mage to your hearing.
2.
Wear hearing protectors, especially if you must work in an excessive

ly noisy environment. You should also wear them when using power tools, no
isy yard equipment, or firearms, or riding a motorcycle or snowmobile. Hea
ring protectors come in two forms: earplugs and earmuffs.
* Earplugs are small inserts that fit into the outer ear canal. They
must be sealed snugly so the entire circumference of the ear canal is blocked
. An improperly fitted, dirty, or worn-out plug may not seal properly and can
result in irritation of the ear canal. Plugs are available in a variety of sha
pes and sizes to fit individual ear canals and can be custom-made. For people
who have trouble keeping them in their ears, the plugs can be fitted to a head
band.
* Earmuffs fit over the entire outer ear to form an airtight seal so
the entire circumference of the ear canal is blocked, and they are held in pl
ace by an adjustable band. Earmuffs will not seal around eyeglasses or long ha
ir, and the adjustable headband tension must be sufficient to hold earmuffs fi
rmly in place.
3.
Remember, if loud music or noise ever causes discomfort or pain in yo

ur ears, you should use ear plugs, take regular breaks from it, turn down t
he sound or leave immediately. A handy rule of thumb is that if you can't t
alk to someone 2 metres away without shouting, the noise level could be dam
aging.
4.
Damage to your ears caused by water can be avoided or minimized by r

emembering a few simple rules. Try to avoid unnecessary submersion under w
ater such as when bathing, showering or swimming. If you are a regular div
er or a professional sports person, remember to descend and ascend steadil
y so your ears have time to adjust to the changes in pressure.
5.
It cannot be stressed enough that ears are, on the whole, self- cleanin
g and do not require any assistance in removing wax. It is old fashioned prac
tice to use a cotton bud, hair grip or any other device to clean the inside o
f your ears. Wax should be naturally excreted from your ears. Leave ear wax a
lone, it helps to keep your ears healthy. Cleaning your ears with cotton buds
or using over-the-counter ear drops can damage your ears.
6.
Don't listen to your personal music player at very high volumes - if the
music is uncomfortable for you to listen to then it's too loud, or if you can
't hear external sounds when you've got your headphones on, again, it's probab
ly too loud.
7.
Many people get pain in their ears whey take a flight. The culprit beh
ind such problems is a part of the middle ear called the Eustachian tube, a
tiny but important passageway that connects the middle ear to the back of th
e nose. Under normal circumstances, the Eustachian tube does its job of main
taining an equal balance of air pressure on both sides of the eardrum. Howev
er, when the body is subjected to rapid changes in air pressure, such as fly
ing on an airplane, the Eustachian tube must open frequently and wide enough
to try to equalize the quick change in pressure.
One of the best ways to help with that process is either chewing on a p
iece of gum or sucking on any type of candy, which activates the muscle that
opens the Eustachian tube. Yawning is even better since it's a strong activat
or of that muscle. If you have had, or are currently suffering, from a head c
old before flying, try taking some decongestant medication for a few days lea
ding up to the flight as this will also help to clear and unblock the Eustach
ian tube.
Vitamins A and D are the hearing vitamins so increase their intake. Ears lov
e dry heat so give them a luxury spell with a hairdryer from time to time. F
or impacted wax hearing loss, warm some olive oil and pour it into the ear.
Remember, an ounce of prevention is worth a pound of cure. It is never too e
arly, or too late, to protect the hearing you have.
Health Benefits of Laughing

********************************
Someone says they have a funny joke to tell you. As you listen to the set up
of the joke, a laugh begins to grow inside of you. As the punch line approa
ches, your whole body is poised to bust out with a hearty laugh, and then it
happens. Not just one laugh, but several laughs bursting forth, until your
sides are almost painful from the pulling action that laughing places on mus
cles in the body. Pain from laughing too much is the only kind of pain that
could be considered to be a good thing. A really funny joke can stick with y
ou for a long time, and provide you with more laughs when it comes to mind.
The ancient Greeks would visit the "Home of the Comedians" to improve their
health, while the Romans had funny men as a part of their efforts to help
people feel better. The American Indians not only had a medicine man as a p
art of every tribe but also had a tribe clown. The royal courts of England
always had court jesters to help the refined ladies and gentlemen take thei
r minds off of their problems. Humor was and is an essential part of our na
tures.
For those who still insist to be serious, here are some benefits of laughter
that should give you much needed boost:
Reduces risk of heart disease: Research shows that laughing expands the
inner walls of the arteries thereby increasing the blood flow. Furthermore,
this positive effect lasts for 30-45 minutes.
When you laugh, the blood flow increases and the blood pressure rises;
but when you stop laughing, blood pressure drops back to its baseline. This
relaxing effect helps bring down blood pressure.
*
Natural painkiller: Laughing helps people forget about pain. Studies s

how that children watching comedy films tolerate pain more easily. There are
many more studies to validate the pain relieving effects of good laughter.
*
Massages the abdominal organs: Belly laughing gives a good massage to

the abdominal organs, like liver, kidney, pancreas, spleen and adrenal gland
s. As a result, blood flow is increased and their functioning is improved.
*
Decreases stress: Laughing instantly reduces stress hormones level and h

ence is one of the most effective ways to reduce effects of stress.
*
Internal Workout: A good belly laugh exercises the diaphragm, contrac

ts the abs and even works out the shoulders, leaving muscles more relaxed a
fterward. It even provides a good workout for the heart.
*
Helps keep diabetes under control: A study showed that people who wa
tched a funny video after meal had comparatively lesser blood sugar level
than those who watched a serious film.
*
Makes you look young: Laughing requires as many as 15 muscles to squ

eeze facial muscles in to a smile. This act increases the blood flow aroun
d the face making you look younger.
*
Improves your breathing: Laughter empties your lungs of more air than i
t takes in resulting in a cleansing effect; similar to deep breathing. This i
s especially helpful for people who are suffering from respiratory ailments,
such as asthma.
*
Boosts your immune system: Researchers have found that laughter actual
ly boosts the immune system, increasing the number of antibody-producing T-c
ells. This then makes us less likely to get coughs and colds. It also lowers
the levels of at least four hormones that are associated with stress, so af
ter a good giggle you should be far less tense and anxious.
*
An effective anti-depressant: Laughter keeps depression and anxiety at

bay by boosting the production of serotonin, a natural anti-depressant. It's
no surprise that people with a good sense of humor rarely get depressed. And
even if they do get, they get over it quickly.
*
Acts like a cleansing and energizing breath: During stress, our breathi
ng is shallow and there is a build up of carbon dioxide and residual air in o
ur lungs. Belly laughing forces the air out of lungs, until its empty, follow
ed by a deep inhalation. Hence repeated laughing cleanses the body and energi
zes it with fresh oxygen.
*
Gives good sleep: One of the main factors responsible for sleep problem
s is stress and anxiety. Having a good laugh prior to sleep reduces stress an
d anxiety, promoting deep, restful sleep.
*
Offers several psychological health benefits: It boosts self-confidence

and gives mental strength to cope with conflicts and challenges in life. It al
so helps us come out of anxiety and depression. It improves out mental health
and makes us forget all the tensions in our daily busy lives.
*
Laughter is contagious: It not only lifts our spirits but also of othe
rs around us. Humorous person are always in demand. A single humorous person
lifts the spirit of everyone around him/her. Blessed are those who have suc
h friends.
*
Boosts your relationship: If you're looking to find a new partner, t

hen laughter will help you find a new mate. Men love women who laugh in th
eir presence and women actually laugh 125% more than men. And if you're al
ready with someone, then a shared sense of humour is an important factor i
n keeping your relationship running smoothly.
*
Helps you lose weight: Burning off calories by laughing might not sound
as if it has much use, but a hearty chuckle raises the heart rate and speeds
up the metabolism.
Laughing does more for you than a massage or a hot bath could do. It is not
hard to do. It only takes some listening in on your part. It is also free, a
nd this is what people mean when they say the best things in life are free.
You pay nothing to laugh, but the benefits last a lifetime and do not have t
o be reviewed. Watching other people laugh has a great effect as well, unles
s you are the coldest person on earth. Assuming this is not true; others' la
ughs could energize you and cheer you up, even if you do not know the people
who are laughing. This is one thing you will want to catch from others.
Benefits of Walking Barefoot
Urbanization has greatly affected the way in which we walk and as such we
no longer use our feet in the way they were intended. Due to the rapid urb
anization of our environment in the past few hundred years, with streets b
eing covered in tarmac and concrete paving slabs providing pavement to wal
k along, the ground has changed from soft, uneven woodlands and fields to
flat and hard surfaces. Then someone invented shoes. It was the last step
that divorced us from the Earth.
No matter how hard the shoe companies try they can never make a shoe that s
uits the shape of human feet. It is claimed that shoes not only deform our
feet, but can potentially lead to injury. Walking in shoes, therefore, does
more harm than good because it results in more aches and pains in the body
. Some of our foot muscles even get lazy by wearing overprotective shoes.
According to some ancient philosophies, life-force energy called Chi (also

called Qi or Prana) can be absorbed through the soles of the feet. Ground C
hi is absorbed automatically and unconsciously when walking barefoot, which
increases the amount of Chi absorbed by the body. It's said that you can c
onsciously learn to absorb more Chi from the ground as you walk to increase
your vitality, your capacity to do more work and your ability to think mor
e clearly.
Walking barefoot is beneficial for many health related problems. The benefit
s include:
* In summer seasons, walking barefoot has been found to have a cooling e

ffect on the body, especially walking bare feet on the green grass in the mo
rning.
* Walking barefoot improves circulatory function because the motion you
get from your unrestricted foot when walking barefoot activates a host of
muscles in your foot and legs, which in turn helps to pump blood back to yo
ur heart. This muscle action prevents the pooling of blood in your feet and
legs, reducing the stress on the entire cardiovascular system and reducing
blood pressure. This is why walking barefoot is recommended to prevent vei
n problems.
* Walking barefoot provide relaxation to the tired feet.
* It has also proven to be an effective remedy to get rid of the problem of f
lat feet.
* Walking barefoot offer an opportunity to build up a direct contact wit
h nature. This will not only take your mind off everyday tensions and relax
your body, but also rejuvenate your mind and boost your energy levels.
* Walking barefoot helps straighten out the toes and prevents its deformit
y. It also improves flexor strength.
How to walk barefooted safely?
Here are some barefoot safety tips:
* You must always be on the lookout to steer clear of possible hazards. S

can the path in front of you and see where you will be able to walk.
* Walking under overhanging tree branches means you need to take extra
care as your head will be facing downwards and you may not notice potenti
al hazards ahead of you.
* Take special care when walking through areas where it is difficult to se
e the ground, for example when walking through tall uncut grasses, leaf litter
, etc.
* Make sure that you avoid areas that have dangerous hazards such as poi
sonous snakes or industrial waste.
* When you get home, wash your feet with soap and water and make sure t
hat there are no insects on your skin.
Walking is one of the best base chakra exercises. The connection you make wi
th the ground on each step helps to balance the first chakra's energy while
strengthening and toning your legs and respiratory system. You should try to
walk barefoot as much as possible as it is helpful for the bone structure o
f your feet to function according to its natural shape.
How to Treat Neck Pain?

****************************
During our lives, many of us will have neck pain, and most of us won't kno
w exactly what caused it. In fact, neck pain can start from a whole range
of causes. Maybe you slept funny and woke up with a crick that won't go aw
ay. You might've been rear-ended in your car and now you have whiplash. Pe
rhaps you twisted it wrong one day in one of those high-intensity aerobic
classes. Even though most of us will experience neck pain, we won't all fe
el it in the same way. Sometimes, it's just on one side of your neck; some
times, pain shoots down your arms.
What causes neck pain?
Even with today's technology, the exact cause of back and neck pain can be
found in very few cases. In most cases, neck pain may be a symptom of man
y different causes, including any of the following:
* overuse, strenuous activity, or improper use such as repetitive or heavy l

ifting
* trauma, injury, or fractures
* degeneration of vertebrae, often caused by stresses on the muscles and l
igaments that support the spine, or the effects of aging
* infection
* abnormal growth such as a tumor or bone spur
* poor muscle tone
* muscle tension or spasm
* sprain or strain
* ligament or muscle tears
* sleeping in an awkward position
* Use of a computer keyboard over a long period of time may cause the ne
ck to hurt.
What are the symptoms?
* General pain located in the neck area as well as stiffness in the neck mu
scles.
* The pain may radiate down to the shoulder or between the shoulder blad
es.
* It may also radiate out into the arm, the hand, or up into the head, cau
sing a one-sided or double-sided headache.
* The muscles in the neck are tense, sore and feel hard to the touch.
* Acute pain can give rise to abnormal neck posture in which the head is f
orced to turn to one side; this condition is known as torticollis.
* The pain at the base of the skull may be accompanied by a feeling of w
eakness in the shoulders and arms.
* There may be a prickly or tingling sensation in the arms and fingers.
How do I treat it?
In most cases, neck pain can be treated at home using over-the-counter medic
ations, heat therapy, cold therapy and rest. Following tips are useful:
* One way to relieve neck pain would be to apply heat or ice to the tend
er area for about 15 minutes every couple of hours. This will cause the swel
ling and cramps to lessen.
* Slowly tilt your head one inch from side to side (first to the right, th
en to the left). Try to touch your chest with your chin, stretching the neck d
ownward. Maintain this position for 10 seconds.
* While looking straight forward, you should be sitting in a neutral positi
on.
* The area needs to be gently massaged.
* Take medicine that will stop the swelling.
* You should always be active. Attempt to keep your normal activities in
check by going to work; bed rest should not be required. If you are supplie
d with a neck-collar try to obstain from using it for more than a couple of
days.
How do I prevent it?
Here is some useful advice to help you prevent neck pain:
* Posture: chest lifted, shoulders relaxed, chin tucked in and head level.
Your neck should feel strong, straight and relaxed.
* Sleeping: A down pillow or urethane pillow is best for most people. A
void sleeping on your stomach.
* Relaxation: Recognize when you are tense. You may be hunching your sh
oulders or clenching your teeth without realizing it.
* Work: Avoid working with your head down or to one side for long perio
ds. Stretch and change position frequently.
* Exercise: Keep your neck joints and muscles flexible and strong with
correct neck exercises. Your physiotherapist can show you how.
So as you can tell, neck pain isn't quite as simple as "just" a pain in the neck
, but by learning more about it, you'll be better able to deal with it.
Eye Exercises
*****************
Eyes are one the most sensitive parts of our body. They work from the very
moment we wake up till we go to sleep. No one can adequately measure the va
lue of sight; but when we feel it failing we can in some degree realize wha
t that value is.
Over the last 10 - 15 years there has been a marked increase in the number
of people who wear glasses and contact lenses. This can be put down to dras
tically increased computer usage both at home and at work, and increased te
levision watching. More than 50 percent of computer users experience eyestr
ain, headaches, blurred vision and other visual symptoms related to sustain
ed use of the computer. This type of stress on the visual system can also c
ause body fatigue and reduced efficiency at work.
Many of these symptoms can be reduced through a combination of correcting w

orkstation conditions, posture, stress-relieving lenses prescribed specific
ally for computer operation, special anti-glare screens, nutritional supple
mentation and eye exercises.
The word exercise almost always conjures up images of heavy workouts, rippli
ng muscles and rigorous stretches. It is not very often that we realize how
important it is to exercise our eyes as well. Our eyes need regular exercise
in order to keep them healthy, just like any other muscle in the body. We t
ake our eyes for granted and eventually our eyes give up on us and we need g
lasses or contact lenses. This doesn't have to be the case if you regularly
exercise your eyes. By doing regular eye exercises, your vision will get bet
ter and clearer as the ophthalmic nerves receive a richer supply of blood. E
ye exercises help keep the muscles strong and active. They also help relieve
the strain of looking at a computer screen for extended periods.
So how do you exercise your eyes? To get you started, we've put together a s
hort list of some eye exercises you can start doing right away:
1.
First, rub your hands together until they feel warm (about 15 to 20 sec
onds). Then place your cupped hands over your closed eyes, being careful not
to apply pressure on your eyeballs. Make sure that no light rays enter the ey
es, and leave no gaps between fingers. Hold on this position for a minute or
two. If your arms get tired, rest your elbows on a table. Do this at least tw
ice a day for 5 to 15 minutes.
2.
Blinking is an often overlooked yet simple way to keep your eyes fresh
and being able to focus longer. Computer users and television watchers tend
to blink less, especially when they are intently focused on something. Try
it just now as a simple exercise. For the next two minutes blink every 3 - 4
seconds.
3.
Sit cross-legged on a chair and look straight ahead. Then inhale while
turning your eyes to the right-side, and bring them back to the centre while
exhaling. Repeat, this time turn the eyes to the left-side. Then, inhale agai
n and turn your gaze upwards and while exhaling come to the starting point. R
epeat, this time look downwards. You can repeat the process 2-3 times, not mo
re. Stop and relax if your eyes feel strained.
After that is done start rolling your eyes in a circle. Turn the gaze to
the right and then upwards while inhaling and to the left and then downwards
while exhaling.
Finally, look straight ahead. Inhale and open your eyes as wide as poss
ible. Then exhale and clench your eyelids together.
4.
Take a pen and keep it at an arms length from your eyes. Concentrate on
the tip of the pen. Slowly bring the pen near your eyes, stop when it touche
s your nose. Then, while still concentrating on the pen's tip take it back to
the original position. Try not to blink. At first your eyes may feel watery.
Close them and relax. Repeat the process 2-3 times.
5.
Sitting or standing at one end of a room, let your eyes scan around the
edges of objects in the room - clocks, televisions, doors, lights, computers,
etc. The object of this exercise is to keep your eyes moving in a loose and fl
uid way. Do this exercise for two minutes.
6.
Imagine a giant figure of eight about 10 feet in front of you. Now turn
the 8 on it's side. Now trace the figure of eight with your eyes, slowly. Do i
t one way for a few minutes and then do it the other way for a few minutes. It
may seem very alien at first but it's worth persevering with it.
7.
Close your eyes as tightly as you possibly can. Squeeze the eyes, so tha
t the eye muscles contract. Hold this contraction for three seconds and then l
et go quickly. This exercise causes deep relaxation of the eye muscles and is
especially beneficial after the slight strain caused by the eye exercises. Rep
eat this 7 or 8 times.
8.
Focus on a distant object (over 50 m away) for several seconds and slow
ly refocus your eyes on a nearby object (less than 10 m away) that's in the s
ame direction. Focus for several seconds and go back to the distant object. D
o this 5 times.
9.
Try to do this eye exercise once a day. It requires a sunny day or a go

od desk lamp with an incandescent bulb. Close your eyes. Look directly at the
sun through your closed eyes. While facing the sun, slowly rotate your head
from side to side as far as you can. This gets the sunlight on the peripheral
vision, and it helps bring more blood circulation to your neck. Do this for
3 to 5 minutes.
Too much of work affects our eyes badly. We need to take proper care for ou
r eyes to maintain their health.

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Tips for Exercise in Diabetes

One such condition is Diabetes. Diabetes is becoming increasingly common

The three cornerstones in the treatment of diabetes are food, medications, a

Exercise has the potential to control diabetes by non-medical means, reducin

Who can exercise?

It is advisable that you exercise if you have:

* Blood glucose less than 250 mg/dl.

Who shouldn't Exercise?

Exercise is not suited for you if:

How much should I exercise?

It is recommended that you do a moderate-intensity physical activity for at

Walking vigorously, hiking, climbing stairs, swimming, aerobics, dancing, bi

Precautions to take if you take insulin or oral diabetes medication:

* Talk to your doctor before starting any new exercise program.

* Transports nutrients and gases.

Staying hydrated is fundamentally important to a successful exercise regimen,

Proper hydration enables your body to turn ATP (adenosine triphospha

Fat metabolism depends upon hydration, so if you hydrate yourself prope

How much water should I drink?

* During a workout, drink one-fourth to one-half of a cup of water ever

What about Sports Drinks?

Swimming is a healthy activity that you can continue for a lifetime. It is a

Cardiovascular Fitness: Swimming is categorized as an aerobic exercis

Muscular Strength: Swimming as an exercise requires all the movement

Flexibility: Swimming and water exercise, when accompanied by good s

Low impact Exercise: The buoyancy of water acts as a protective gear a

Aids in weight loss: During 30 minutes of swimming it is possible to

Community activity: It is a great way to socialize and make new frien

Brisk walking is a rather popular form of exercise, especially when it comes

* When a person walks at a pace that is sufficient to raise his/her heart r

1. It helps to fight against stress, by providing complete relaxation to your

The health benefits of cycling are numerous. For instance:

* Cycling is good for your heart: Everyday cycling is an effective and e

* Cycling helps in weight management: Cycling can be part of a program

How to Keep on Running?

Rewards can be a powerful motivator. When you do succeed, make sure t

There is something about running that transforms you. In the beginning, it ca

Why Exercise in Morning?

Morning exercise is a great way of waking up your brain, thus helping

Increase in morning activity levels (exercise) helps increase metaboli

Waking up at about the same time everyday and exercising daily at th

Running Towards Fitness

* Health benefits: There is conclusive proof that running improves your

* As long as you're comfortable a nice pair of tracks or shorts, depending

Benefits of Working out as a Couple

Safety: Accidents can happen during exercise - a trip, a twisted ankle

Encouragement: Getting support with your exercise program is another

A Sense of Balance: Women tend to prefer cardio workouts whereas men

Quality time: Mentioned earlier, this is a good time to catch up with

How to Start a Program Together

Read more: http://www.lifemojo.com/lifestyle/benefits-of-working-out-a

Need Motivation to Exercise?

How to Keep on Running?

Rewards can be a powerful motivator. When you do succeed, make sure t

There is something about running that transforms you. In the beginning, it ca

Read more: http://www.lifemojo.com/lifestyle/how-to-keep-on-running-3

Try an interval workout: Rather than running at a constant pace, mix

10 Reason Why You should Cycle

Strengthens the skeletal system: Exercise and the accompanying strain

Reduces Mental stress: Cycling has a considerable relaxing effect due

Reduces Blood pressure: Moderate cycling can prevent, or at least reduc

Stamina: Cycling is especially good for aerobic exercise as the strain

Saves the Planet: Increasing bicycle trips in preference to car trips