Archive for March, 2007

Exercise or workout is more important for your mind and body.

But are you doing your workout program regularly by planning half an hour to forty five minutes from your schedule?

Nobody is spending separate time for workout even if they are planning in that way.

You may not find time to workout on a busy schedule.

Here are some of the five minute fitness workouts for keeping you fit on busy schedule.

These workouts can be performed at your home or office.

1. Take a lift to the bottom floor and then climb the stairs to come back to your floor. You can do this at you home or at office. If your home building or office building has no stairs, you can buy an inexpensive workout step. The step climbing helps workout stress and emotion.
2. You can take some time out to do stretching exercises. Stretching exercises alleviate you from tension and stiffness in the joint. You can perform these stretching exercises at your office also. Keep a yoga mat at your office and perform stretches in a relaxing room.

Women are different from men when it comes to body building.Nowadays woman body building became popular with male body building [Female body building].

Women are developing muscles and toned body with woman body building.

Tips for woman body building:

1. Set the goals depending upon your goal. If you are participating in woman body building competition, prepare the plan accordingly. If you want to build muscle and tone your body, prepare your woman body building plan in that way.
2. Once you have decided the goal, stick to it. You should not neglect or skip the workouts. If you feel to skip the workout, remember the goal.
3. Follow the proper form. In the beginning, take help of a trainer to workout. If you are not following the proper form, it may lead to injuries.
4. Women have more body fat than men. You have to workout to reduce the body fat and increase the muscle mass.
5. Women avoid weight lifting, as they feel that it will turn them muscular. But, in reality weight training converts fat into lean muscle.
6. Don’t work on any one exercise. If you repeat the same exercise and overdo, it overstress particular muscle group.

Bikram yoga is also known as hot yoga. Bikram yoga has twenty six postures performed in a special environment where the air must be heated up to ninety degrees Fahrenheit.

Heat is utilized in this yoga to let you go deeper and to melt safer in to bikram yoga asana.

Bikram yoga consists of standard postures, backward bends, forward bends, and the twists.

If the environment is heated to ninety degrees Fahrenheit, the body becomes more flexible to perform the asanas.

It reduces injuries, causes your body to sweat more and helps in removing the harmful toxins in your body.

These postures work with your muscles as well as with your inner organs. Each posture stretches and strengthens your muscles, joints and tendons and works on your glands and nervous system.

Bikram yoga increases your strength and toughens your body. As you work in high temperatures, you need to wear comfortable clothes that breathe well enough while you are sweating.

Bikram yoga also helps in stress management and improves your blood circulation. It also helps in losing weight and developing toned and strong muscles.

As heart is the important part of our body, you have to take care of the heart to avoid complications that may cause in your life.

Cardio vascular exercise has many health benefits such as strengthening your heart and lungs.

Here is a list of cardio exercise equipment that can help you for cardiovascular training.

Treadmill: Treadmill is cardio exercise equipment used fro running and walking.

You can the speed on the treadmill so that you can workout with same pace everyday. You can incline it to suite your cardiovascular goals.

Treadmill benefits: It helps in toning your body muscles, helps in losing weight and you can work on a rainy day also if you have treadmill at home. You can also workout on hot summer without going out. You can increase or decrease the intensity of workout depending up on the health condition.

Resistance training: Resistance training is cardio exercise equipment which increases the muscle strength. There are different forms of resistance training. Some of them are free weights, weight machines and resistance bands. Free weights or dumbbells can be used to target every muscle in the body.

Many of them assume that cholesterol is fat. Cholesterol is not a fat but it is related with fat.

Your body contains both cholesterol and fat and if there is a deficiency or increase of one or the other, or even both it can affect your fitness.

Cholesterol is a soft, waxy substance found among the lipids (fats) in the blood stream and in all your body cells.

Cholesterol is used to form hormones, cell membranes and needed for other functions of the body; therefore it is an important part of the healthy body.

Cholesterol is produced by the liver in larger quantity. Bile acids are produced by the cholesterol which aid in the digestion of fat. If there is too much cholesterol in the body, health problems arises.

Thus aerobics with the cardiovascular muscles is important since increased levels or decreased levels of cholesterol can lead to heart problems known as coronary artery disease. Too much cholesterol will enlarge prostates and affect the heart by hardening the arteries or narrowing the arteries path line to the blood.

Vitamins are very important for the body builders in their daily routine.

If you are focusing on natural body building or not, vitamins are essential as they are calorie free supplements that help your body with essential functions.

If you are a body builder, you need more carbohydrates and proteins to build your muscle mass.

Vitamins are helpful in processing carbohydrates, proteins, and fat. As your body is stressed more with body building, your body requires more vitamins to build muscle mass.

Our body does not produce vitamins except for vitamin D. you should get the required vitamins necessary for the body from food and health supplements . The vitamins do not supply energy or add to body mass but are involved in several functions such as function of central nervous system, bone metabolism, immune function, hemoglobin production, and energy metabolism.

Let us know the importance of vitamins and their functions for body building.

Vitamin A: Vitamin A is fat soluble and is stored in our body fat. Vitamin A is required for development of tooth and bones, for the integrity of skin and mucosa, and for normal reproductive capabilities. Vitamin A is also helpful for skin, tissues, and eyes to keep them in good health.

Losing weight is not an easy task especially if you are doing it alone.

You may feel frustrated whenever you see the weight. You may be doing the things in a right way; following your diet and exercising regularly.

The change you want to see will come slowly. Before you give up, follow these ideas about why you are not losing weight.

Eating unconsciously:
Many times you don’t have time to take lunch and you will eat snacks outside.

Unconsciously you will eat wrong things if you don’t find time to take breakfast, lunch or dinner.

You should not avoid taking breakfast, lunch or dinner. Before eating any food, you have to think what you are eating and what are the disadvantages of eating that food.

If you are not getting enough sleep:
There’s a link between obesity and the number of hours of sleep each night. Losing sleep affects your metabolism by making you hungry. Another reason is that Sleep Deprivation may affect the secretion of cortisol, one of the hormones that regulate hunger. Losing sleep may increaser the storage of fat.

You are very much conscious about your health.

You want to lose weight and maintain fitness all the time.

But you are busy with your work schedules and cannot spend so much time for exercise workout at your home or office.

If you want to spend time also, you are not able to maintain the exercise schedule alone. Many people face with one or the other problem like this.

You have opportunity to maintain fitness at office. You can workout at office by spending less time with out getting bored.

It is possible if you share your ideas with your colleagues. You can talk to your colleagues and friends about organizing fitness workout group at office so that colleagues can support and encourage each other and maintain fitness.

If a fitness workout group is formed, then everyone can share their ideas with others and everyone can give their best idea for diet. Some companies want their employees to be fit and healthy, so they give permission for these types of programs. You can talk to your manager or supervisor before proceeding further.

Women are more conscious about their abdominal fat than men.

You are slim and you have well toned body.But the only problem area in your body is abdomen.

As every one now-a-days are working in front of the computers for long hours, there is no stress on the stomach and abdomen muscles.

Therefore for some of them, the fat will be deposited at the abdomen.

Don’t worry about your abdomen fat as there are lots of abdominal exercise equipment available.

You can select the best exercise equipment which is suitable for you to workout. The abdominal exercise equipment tones your body and strengthens your abdominal muscles.

There are different types of abdominal exercise equipment. Some of them are given below:

Exercise ball:
Sit on the ball and place your feet about a foot apart on the floor. Roll back on the ball carefully until you lie on the ball with your back fully extended. Tighten your abdominal muscles and raise your trunk off the ball to about thirty degree angle. Return to the extended position and repeat the process.

If you take vitamins daily, it prevents health risks and diseases and improves your health.

Researchers say that consuming extra vitamins than required may prove harmful and risky.

If you are taking a healthy diet, then it is not necessary to consume those supplements separately.

When women are still in childbearing age, extra quantities of vitamin A supplements may cause birth defects.

There is an increased risk of women having hip fractures after menopause, if they take extra quantities of it.

Overdose causes liver abnormalities. Excess intake of it may also cause osteoporosis.

High quantity of vitamin B complex can cause diarrhea, stomach cramps and nausea.

Vitamin B1 may cause drowsiness, B2 causes bright yellowing of urine, B3 causes liver problems, niacin causes temporary flushing sensation, and B6 may cause numbness in hands and legs together with headaches.

Extra quantities of vitamin C can cause formation of kidney stones. If you are taking it in your food as well as calcium supplements, there is an increased risk of formation of kidney stones. Extra amounts of calcium affect your brain function and may cause dementia. High quantities of it can cause diarrhea and stomach problems. The body levels of copper are reduced with large amounts of vitamin C.