5 Real Life Fitness And Weightlifting Myths Vs. Facts From Street Workout.com

1. There is no such thing as spot reduction of the body. There is no ab machine in existance that will define your abs without making you loose total bodyweight and reduce total fat.

2. There really is no such thing as toning. Lifters often say heavy weights cause muscle gain and light weight causes muscle tone. Reality is light weight causes light muscle gain. Fat lose causes tone. If the light weight workout is aerobic in nature, then it will cause weight lose, but will not tone.

3. In order to get big, all you have to do is lift heavy. Wrong. We have all seen small, thin guys in the gym lifting way too much weight for their body size. Often one of the most overlooked aspects of fitness and weightlifting is diet. You must eat to support the weight gain, other wise it will not happen. Rest is also another key essential.

4. You only need to do a few exercises to really see some substantial growth. Really this is true. If an individual starts a regimen that includes squats, deadlifts, bench press, pullups, and I also would say military presses at high weights, and eat right, that individual will put on some real noticeable size.

5. How heavy you lift will basically produce how big you get. In other words, lift more, get bigger. Kinda false. One of the most overlooked aspects of fitness and a fact that many levels of the fitness industry don’t inform people of is that genetics is probably the biggest factor in your body type and the potential for you to change your body. There is no question that eating right, exercising and getting rest are essential, but if you are genetically predetermined to be obese, you will probably be more fit and more toned, but still be overweight. This can be change in extreme cases but more than likely not, you will still carry extra weight.

For more discussions of health and fitness, visit www.streetworkout.com

By: Analytical

Managiong Pain Relief With Headaches

One of the most complex forms of illnesses is the headache pain. In fact, this condition is very common as it does not only triggers adults, but teenagers and children as well. Although unpleasant, headache pain is basically regarded as a normal part of a person’s daily life. Since headache pain is among the top reasons for medical appointments to doctors and physicians today, it only proves that there is really nothing more typical on this type of illness.

The major causes of headache pain vary from the different cases of headache. Among the top factors that trigger headache pain are viruses, bio-chemicals, hormones, and bacteria. Genetics also has something to do with a person’s susceptibility to headache pains. People with low levels of serotonin are more likely to suffer from headache. Serotonin is the neuro-chemical that protects an individual from pain.

Determining different types of headache pain

While irritating and unpleasant pain is inevitable in all types of headache, it actually comes in different forms. It is really important for one to know the various types of headache pain in order to have proper diagnosis and application of headache pain relief treatments.

1. Migraine headache pain

This type of pain occurs on the one side of the head. The pain can become severe to the point that it can interfere with a person’s daily productivity.

2. Cluster headache pain

This type of headache pain is severe and sudden. Although a cluster headache has a shorter duration compared to other types of headache, it can trigger up to six times in one day.

3. Sinus headache pain

An infection, swelling, and irritation of the sinuses can spark a sinus headache pain. This type of headache pain is oftentimes mistaken with tension and migraine pains.

4. Rebound headache pain

A rebound headache pain is oftentimes caused by over-consumption of headache medications. Instead of diminishing the pain, pain reliever drugs can ultimately cause headache pains when abused.

Headache pain relief medications: Guidelines and precautions

Once headache pain is diagnosed, the doctor will then prescribed proper medications to alleviate and relieve pain. Apart from prescribed drugs, there are also non-prescription pain relievers that are regarded as safe when taken properly. However, it is still best to know and consider the following guidelines and precautions when taking in non-prescription headache pain reliever drugs:

1. Make sure to know all the ingredients contained in each product. Always read the labels of every medications before considering to buy or take them.
2. Only take the advised dosage of the drug. Never exceed the recommended amount of medication for this will most likely worsen the pain.
3. If there are more than one drugs to take, it is best to carefully plan the intake of each medication. This way, over-medication would be avoided.
4. For those with liver or kidney complication, it is recommended to consult a doctor first before taking headache pain relief medications containing acetaminophen ingredient.
5. People with asthma, bleeding problems, as well as those who have recently underwent any surgical procedure are advised to take medications like naproxen and ibuprofen.

By: Rhett Downs

Fitness Equipment Repair: About The Bremshey Treadline Ambition Treadmill

There is no doubt that not very many shortcuts will work if you want to shape up your physique. Miracle pills, high-tech gadgets, and expensive programs just don’t do the trick. In order to achieve better health and fitness, you will need a good diet and exercise program. One good method of receiving an excellent cardiovascular work out is via a treadmill, and with appropriate maintenance from a fitness equipment repair expert, it’s an investment that will last a long time. Let’s shed a little light on a treadmill that we personally favour-the Bremshey Treadline Ambition treadmill.

Rating: 5 out of 5 stars

Quick start keys let the user change the speed and elevation quickly and easily
Easy to read LCD console with large type
Max speeds of 16 kph (10 mph)

Price: can be found on the internet for about �799

Product Explanation:

The Bremshey Treadline Ambition treadmill is chocked with some terrific features to make it really beneficial, however these conveniences do not render it an expensive product. It comes with 6 preset programs and also a quick start guide which assists you in getting started right away. Additionally, it is equipped with an easy to read graphic LCD display along with quick start keys that allow your to modify the incline and speed swiftly. The console will permit you to monitor relevant things, for example, incline, speed, heart rate, etc. It offers plenty of running space, which is definitely good since it has a top speed of 16 kph (10 mph) – quite a workout for even seasoned runners. And with accessories like a compatible Polar chest belt, you’ll wonder just how the manufacturer of this fitness equipment were able to add so many elements for such a low cost.

Product Characteristics

The shock absorption components as well as the handle grips added into this treadmill will help the user to avoid overexertion.
LCD display shows the usual: distance, speed, pulse, calories burned, incline, and time spent exercising
Folds away for convenient, compact storage using hydraulic assistance

Product Specifics

Speed Range – 0.8 – 16 km/h, 0.5 – 10 mph
Amount of Slope – 0 to 10% Speed adjustment – 0.1 mph increments
Running Space: 51 x 142 cm / 20 x 56 inches 2-ply belt
Motor – 2.75 hp continuous
Max User Weight: 150 kg / 330 lbs / 23 st 8 lbs
Dimensions (unfolded): L194 x W85 x H135 cm
Dimensions (folded): (L)78 x (W)85 x (H)186 cm
Unit Weight: 101kg
Power supply – mains current

Warranty Information: 2 years manufacturer’s warranty for parts and labour

Conclusion:

The Bremshey Treadline Ambition treadmill is an excellent item at an affordable price-and there you have it. It extends a powerful workout, and with the assistance of a fitness equipment repair specialist, you can keep it in tip top shape. We’re confident you won’t find anything on this machine to complain about. When seeking the best treadmill for your regimen, this machine is certainly worth looking at. Highly suggested!

By: FrzJMo23

Treadmill Or Elliptical Trainer Workouts

We live in a society obsessed with losing weight and getting fit. In response there are countless products on the market that claim to get you in shape. Most are fads that come and go. For example, how many people are still working out with a Thigh Master. But, occasionally an exercise machine is designed that gets results. It promotes fitness and wellness. It helps both novice and fitness enthusiasts reach their exercise goals. It has ‘staying’ power!

The two most popular fitness machines that fit this qualification are treadmills and elliptical trainers. The tried and true treadmill has been around for years. It remains popular due to its appeal to both novice and seasoned athletes. It is a simple machine that requires no special skills, all you need to do is walk, jog or run. Although relatively new in comparison to a treadmill, the elliptical trainer is growing in popularity. In shear numbers the treadmill outsells ellipticals, but by percentage the elliptical is gaining in sales. It offers the benefit of a total body workout without the impact.

How do treadmills compare with elliptical training equipment? What benefits do each machine offer? Could either be right for you?

Treadmills

Treadmills are the most popular fitness equipment. They are simple to use and provide an excellent cardiovascular workout. Treadmills allow you to walk, jog or run. In addition, they can simulate hill climbing.

In shear numbers running and walking are the most popular form of exercise. Whether you are a casual walker or a serious runner, a treadmill can accommodate your exercise needs. By setting the speed and incline you can adjust your cardio workout to any level – from casual walking to heart pounding running.

Most power treadmills offer a number of pre-set programs and intensity levels from which to choose. On these particular machines, you may program in your personal information (i.e. age, weight, height, fitness level, etc.). Then, you may choose a pre-set program (such as ‘killer hill,’ ‘interval training’ or ‘weight-loss’), and the unit will automatically adjust the workout to fit your specifications.

You can bypass the pre-set programs and manually adjust the incline, speed, and the time yourself. And, even if you’ve chosen a pre-set program, you have the option of changing the incline level or speed level at any time.

Running on a treadmill with a nicely cushioned running surface provides less impact on the knees, shins, ankles, back, and joints than does running on pavement. As a result, the runner who uses a treadmill is less likely to sustain a running injury than a runner who runs upon a harder surface. (Nonetheless, a runner’s body will still experience impact when the foot lands on the belt.)

Outdoors, you could possibly trip over a rock or twist your ankle in an unseen hole in the ground. You don’t have to worry about unseen road or trail hazards when exercising on a treadmill. You need only maintain your rhythm on the moving belt.

Treadmills not only efficiently burn calories, but their impact reducing surfaces decrease the chances for injuries.

Elliptical Trainers

Elliptical trainers are relatively new to the fitness equipment industry. They have increased in popularity during the last few years, and the rate of growth is surpassing treadmills. But, do they deliver what they promise – a low impact, total body workout?

Elliptical trainers allow the user to burn a similar number of calories as they would from walking or jogging – but without the risk of injury to the back, knees, hips, or ankles. The difference in comparison to a treadmill is your feet never leave the foot pedals.

As a result, an elliptical is very low-impact and significantly reduces the pressure on your joints. In fact, whereas exercising on a treadmill requires your body to absorb the impact of walking or running, exercising on an elliptical can be compared to running in midair. Running can result in 2.5x your body weight impacting a treadmill.

Because of the low impact quality of an elliptical trainer, this machine may be the best choice for older people or individuals who are recovering from injuries. That is the obvious reason ellipticals are so popular with us baby boomers. Our joints are starting to tell us they’ve had enough.
Elliptical machines mimic the normal elliptical motion of the foot, the extension of the leg, and the rotation of the hip during walking or running. This motion uses all the leg muscles, giving you a total lower-body workout.

But what makes an elliptical workout so enticing is you also get a upper body workout (unlike the treadmill, which works only the lower body)! As the feet go through their elliptical motion, the hands grip the moving handlebars, exercising the arms. The movement of the dual handlebars mimics cross-country skiing. This particular type of upper body workout will not result in a bodybuilder’s physique. However, because you are including the upper 30% of your body in your workouts, the results will be more efficient exercise in less time.

Because elliptical trainers DO work the upper and lower body simultaneously, the heart rate climbs more quickly. Thus, less time is required to achieve more results. The amount of energy expended is optimized. As the legs are being worked, the back, shoulders, chest, biceps, and triceps are also working…making it possible to burn more calories in less time. (An optimal workout need only be about 20-30 minutes long, if you apply the right amount of resistance.)

Another advantage of elliptical trainers are the foot pedals can be worked in a forward or reverse direction. When you change the direction of the pedals, you’ll target your lower body in different ways. It is nice to be able to add versatility to your elliptical workouts, and such a change works to ensure optimal training of the leg muscles.

The intensity level can be adjusted on elliptical equipment to fit your personal level of fitness. Resistance may be added as desired to increase the workload on your legs throughout the forward or backward stride. With such an efficient workout, you can say ‘goodbye’ to flabby thighs and derrieres!

Studies show working out on an elliptical trainer can trick the body into believing it is working easier than it actually is. Therefore, as you’re burning more calories in less time on an elliptical trainer, your body feels as though it doesn’t have to work as hard to achieve its goals. This phenomenon is known as the “Rate of Perceived Exertion.”

An elliptical device is safe to use (i.e. it stops when you stop). It uses very little electricity and is economical to operate. Because of its low impact, there is less wear and tear of the machine, making maintenance quite low. It has a small footprint, so it takes up less floor space than other fitness equipment. And, as with the treadmill, it allows you to exercise in a controlled environment for more comfort and convenience.

And the Winner Is!

Which is better, a treadmill or elliptical trainer? Both give an excellent cardio workout and when used regularly will burn unwanted calories.

For a walking or running devotee, the treadmill is the machine of choice. Even if you prefer the great outdoors, the treadmill allows you to continue your favorite sport all year long and in the most inclement weather. A treadmill will reduce injuries since you workout on a flat surface that is cushioned. It can add variety to your workout through various challenging programs. And with heart rate control you can optimize your exercising by allowing your heart rate to control the level of exertion.

The appeal of an elliptical is the combined upper and lower body workout, and the low-impact. You exercise more muscle groups, while avoiding the kind of impact that can result in injuries. For those of us whose knees or ankles just can’t take it any longer, the elliptical trainer is the obvious choice.

So which one do you choose? Depending upon your preference and needs either can be an excellent choice.

By: Isaias Hensley

How Pure Is Your Creatine?

What I am about to tell you is not going to make me a very popular person with many supplement manufacturers. In fact, some of them are going to be down right pissed off at me. On the other hand, some of them are going to be happy someone spilled the beans and told the truth.

Finally, some of them will be totally unaware of this information and will be shocked when they read it. Basically, I fully expect this article to cause a sh*% storm that will reverberate throughout the supplement industry.The only people who I know are going to be happy about this article is the consumer, but I am getting ahead of myself. As we all know, creatine is one of the best bodybuilding supplements ever discovered. It increases strength, lean body mass, and, to a lesser extent, endurance. If that were not enough, it’s relatively cheap to boot!

What more could we ask for from a supplement?

When creatine was first introduced it was sort of pricey, but no one really cared because it worked so well. As time went on and more companies began selling creatine, the inevitable price war began and prices came down.

At that point creatine was only being produced by a few companies, so creatine was basically creatine and the price was the only real consideration. As is typical of the market place, once creatine became big business, several new manufacturers popped up and it became no longer a price war as much as a quality war. The expression “creatine is creatine” no longer holds true. More on that shortly.

At this time there are probably four-five companies large enough to mass produce creatine for the sports nutrition market. These companies in turn sell their product in huge bulk amounts to various distributors around the world.

As far as the mass producers are concerned, there is a large German company, two companies out of China, and two in the United States. Though there are various other companies, for this article we will basically concern ourselves with these five major producers which probably comprise 80-90% of the creatine production market.

Why I had to write this article

The supplement industry in the United States is by and large a self-regulated industry. Unlike other countries, we (the USA) don’t have government constantly telling us what we can and cannot do with our supplements. Though they have been trying to discredit supplements for decades, the FDA and pharmaceutical/ medical industrial complex have largely failed to do so.

As a self-regulated industry, we must do just that. Let me state here and now, I am all for self-regulation and totally against government regulation when it comes to supplements. When we find gross problems, we have to expose them no matter what the cost. Any supplement that is found to be potentially dangerous, terribly misleading, or otherwise a total scam, must be exposed as such.

If we don’t do it, then we allow the “powers that be” (who have an interest in discrediting the supplement industry) to get one step closer to the Orwellian scenario of other countries. I thought long and hard as to whether or not I should write this article, but in the end, as a person of good conscience and ethics, I knew I had to.

In the end, it will cost the entire supplement industry far more than any one loss could ever cost a single company if problems with a certain product are not exposed.

As far as I am concerned, this is us airing out or own dirty inter-industry laundry and policing our own, instead of waiting for the “don’t confuse us with the facts” popular media or other groups to come after the supplement industry.

I know it must sound like I am almost apologizing for writing this article, and in a way I am. It could potentially cost certain people a great deal of money. On the other hand, it could also make some other person a great deal of money, depending on where they fall (this will make more sense to the reader as you read along).

In the end, the truth can never been denied, it can only be delayed. With each day of delay, the cost to everyone goes up. Nuff said.

Are you getting more than you paid for?

Most of us are always happy when we get more than we paid for, but in some instances, it’s not such a good idea. If we are buying say vitamin C and the label says “500mg per capsule” and laboratory analysis reveals it contains 600mg, then that is a great thing.

However, if we test a product and not only does it contain what the label claims, but several other compounds we did not know were in there and had no place being in there, then that’s a completely different story.

For example, when the amino acid L-Tryptophan was taken off the market for the death of several people, it was not because of the L-Tryptophan itself, but because of a chemical contaminant found in a batch of the L-tryptophan that was not supposed to be there. This was a perfect example of getting more than you paid for in the worst possible scenario.

What I am going to write about in this article certainly is not as bad as the L-tryptophan fiasco, but it could be a potential health concern.

So after that long, cryptic, and bizarre introduction, what am I getting at? Recently, a company tested the five largest creatine manufacturers products and tested the products of various distributors from the USA, Germany, Great Britain, and other countries.

At this time, the company who did the testing wishes to remain anonymous, lest they be accused of throwing stones at the supplement industry. However, this is a very large and reputable company and they stand behind their test results.

Also, I know this company to be one of the worlds most reputable companies, so I had no problems with their testing results or methods. The test results came to me through the back door so to speak. So what was tested for and what did it reveal? The creatine products were tested for: Dicyandiamide, Creatinine, Dihydrotriazine, and sodium content.

What did the tests reveal? It revealed that there is a wide range of differences between creatine products from different manufacturers. The purity level of all the creatine products were also tested and they generally fell between 88 and 92%.

Now before you go off yelling “but my creatine says 99% pure creatine monohydrate on the bottle,” you have to remember there is a small amount of water in creatine monohydrate.

Before we bother with the results, we need to take a look at the chemicals that were tested for-and subsequently found- in these samples. What really bothered me was the fact that there is little safety research on some of these chemicals, most notably the dihydrotriazine.

I did Med-line searches, looked through various chemical data related books (i.e. the Merck Index and other publications), made many phone calls to chemists, spent hours on the internet, and was amazed to find so little real safety data on some of these materials.

Considering the fact that some creatine products contain fairly high amounts of these chemicals, the lack of solid safety data did not make me feel very comfortable. The major point of this is really the amount of creatine ingested in relation to the amount of contaminant present. It’s not that a compound has a small amount of some contaminant per se, but the levels of the contaminant is found in relation to how much of the product is consumed is the real question.

In the December issue of Health and Nutrition Breakthroughs (p12, 1997) Dr. Podell addressed the same concern regarding creatine as I have when he stated “…there is the potentially important issue of product purity. Given the high doses of creatine most people take, even a minute toxic impurity could have a dangerous effect. Unfortunately we cannot be sure of a manufacturers’ quality controls.”

As we all know, people don’t just take 500mg (1/2 a gram) of creatine, they take 10,000mg (10g), 20,000mg (20g), or even 30,000mg (30g) of creatine per day, so even a small amount of a contaminant (such as the dihydrotriazine) can add up quickly.

For example, one creatine product contained as much as 18,000 parts per million (PPM) of Dicyandiamide. If a person is taking in ten grams per day of creatine, that’s 180 mg of this chemical a day. If you are taking in 30g a day of creatine-as is often the case during the loading phase-you would be getting a whopping 540mg a day of dicyandiamide!

The Chemicals

Dicyandiamide (DC):

DC is actually a derivative of one of the starting chemicals (cyanamide) used in creatine production. DC is formed during the production of creatine products, and large amounts found in a product are considered the result of an incomplete or inefficient process. A quality creatine product will contain very small amounts, less than 20-50ppm. At this time, DC does not appear to be a particularly toxic chemical. Oral studies with animals (rats and dogs) lasting up to 90 days have not shown serious toxicity or carcinogenic effects, and acute poisoning also takes very high amounts.

DC appears to have many uses in the chemical industry. Some of the more interesting is the use of DC in the production of fertilizers, explosives, fire proofing compounds, cleaning compounds, soldering compounds, stabilizer in detergents, modifier for starch products, and a catalyst for epoxy resins.

At the concentrations found in some of the creatine products (see below), it’s a good thing this stuff does not appear to be particularly toxic. However, as far as I am concerned, I don’t want to be eating the stuff. One interesting point as it relates to DC and toxicity is, if one looks at the safety sheet on the stuff it states that DC breaks down into hydrogen cyanide gas when exposed to a strong acid. Hydrogen cyanide gas is very toxic and has been used as a chemical warfare agent!

As Bruce Kneller points out (see side bar), stomach acid, which has a PH of 2, is a very strong acid. Is even a tiny amount of hydrogen cyanide gas produced from the intake of large amounts of DC? The chemist I spoke to did not seem to think so and the safety data with animals would tend to support this, but who knows. Bruce might be overreacting a bit on this, but it’s better to lean on the cautious side with such things. Bottom line, it’s best not to be eating large amounts of DC in this writer’s opinion.

Dihydrotriazine (DT):

DT appears to be the real mystery chemical as far as potentially toxic contaminants found in some creatine products. One company had it listed as “…Dihydrotriazine is often found in various creatine products. This substance is a byproduct of non-optimized creatine productions and consequently widely spread over creatine products. Dihydrotriazine is a compound with unknown pharmaceutical and toxicological properties.” It was virtually impossible to find any useful safety data on this chemical.

However, DT is part of a large family of chemicals known as the “triazines.” It is an organic base with many derivatives. Some of these derivatives are toxic while others are known to be non-toxic, so it is very difficult to come to any real solid opinion regarding the potential toxicity of this chemical.

One chemist I spoke to from a major pharmaceutical supply company said to me on the phone “it’s safe to say that there will be major differences in toxicity between derivatives since ‘triazine’ simply means possessing three C=N-H groups. Some derivatives are highly toxic.”

Bill Roberts, a medicinal Chemist and writer for Dan Duchaine’s Dirty Dieting news letter commented after I sent him over this information: “There really is no way to say just how high a chronic intake of this chemical [these chemicals] is safe in humans from the information given. If the amounts were very small, say a few milligrams per week, it’s a reasonable guess that there would probably be no problem.

But if a creatine brand has say 1% of this impurity [these impurities] then people are going to be consuming thousands of milligrams of this compound [these compounds] over time. I think we have to be concerned about taking so much of something that really isn’t well studied in humans for safety. It would certainly be unwise to assume thattoxicity is not an issue.

If the consumer has a choice between a creatine brand that contains this impurity [these impurities] in significant amounts, and one that is more pure, I’d certainly recommend spending the extra money and obtaining the purer product.”

So as you can see, we are left with a major question mark regarding DT. For me, the less I know about a chemical the less of it I want to find in any product I am ingesting.

Though this chemical might turn out to be perfectly harmless, I think it should not be found in any amount and thus should be non-detectable (n.d.) in the ppm range until we know more about this chemical. As you can see from the tests, some companies have n.d. amounts while others have far more than that. I find this unacceptable, and so should you.

Creatinine:

Creatinine is one of the easy compounds to discuss on this list. Creatinine is actually a natural byproduct of creatine metabolism in the human body and of creatine production. A small amount can be found in every creatine product. However, in some products large amounts can be found, as high as 7700 ppm in one case (see chart). It is probably safe to say that the ingestion of creatinine is a safe endeavor.

There is some research that links the ingestion of creatinine from meats with increased colon cancer incidence, but in all honesty I would not put much stock in that or get all worked up about it. The point is, when I buy creatine I want to eat creatine, not creatinine.

Though a natural byproduct of creatine metabolism, it does not have any ergogenic effects and therefore I don’t want large amounts of it in my creatine, period. A high quality creatine product should contain less than 100ppm of creatinine in my opinion.

Sodium:

Like the aforementioned creatinine, sodium is an easy one to talk about. Also, like creatinine, it is a generally safe thing to ingest at normal intakes. At the levels found in these creatine products, the amount of sodium added to the diet is very small and should pose no problems, even to the most sodium phobic person. However, like I said before, when I pay for creatine I want creatine, not sodium. The lowest sodium content was 20ppm and the highest was 500ppm. I leave it to the reader to decide what is a tolerable sodium content to them.

Conclusion

Believe it or not, the company who did the testing told me that although those were the main chemicals they tested for, some creatine products read like a who’s who of different chemical compounds, though they admitted that they are usually found in trace amounts. As for the consumer, if it were me, I would demand the HPLC test results from whom ever I was buying my creatine from regarding the chemicals listed in this article.

If you don’t care, that’s OK also. As for me, I will make sure my creatine comes only from companies and distributors who sell creatine made by the large German company, or other companies, who clearly have their collective act together when it comes to producing an ultra pure creatine product.

Bottom line?

The expression “creatine is creatine” no longer holds true. However, a high quality creatine product it still the best thing going in bodybuilding/sports supplements.

By: Isaias Hensley

Health And Fitness Essentials � The Cardio-vascular Workout.

To accomplish a good cardio-vascular workout all you really need is a good pair of running shoes. Most cardio-vascular exercise needs little or no third party apparatus to help you accomplish your routine. Running, dancing, walking can all be done with no equipment (well, if dancing, then maybe some music would help). Other forms of cardio are step, circuit training, bike riding, swimming, aerobics and more…

With most exercise you should always remember to warm up first and cool down afterwards. This means gently stretching and moving your muscles to start off with. Suddenly moving into full exercise without building up first will cause problems such as stiffness and cramps. Ease yourself into it. Then after exercise, the cool down is basically gently moving the muscles and joints to stretch and relax, as your body returns to its normal pace.

Running:
Make sure you have a good pair of running shoes. The technology put into these shoes nowadays is highly researched and designed to reduce shock to the feet, ankles, legs and back. So don’t skimp on these – you get what you pay for.

Before you start your run, be sure to warm up first. Start with a brisk walk ensuring you move your arms vigorously gradually breaking into a slow jog. It is better to run at a speed to which you can still converse. If you find yourself losing breath, slow your pace down until you’ve recovered. If you are a novice runner try running and walking, until you can hold your run for 15 minutes.

Now increase the length and time of your run by a couple of minutes every other time you hit the road or treadmill, until you can run for 30 minutes without stopping. Try to increase your run time by 10% each week, remember not to over do it and don�t forget to warm down at the end of each by slowing down gradually. When your run is complete stretch your legs for 30 seconds per muscle, hamstring, calf and thigh.

Cycling:
Cycling is one of the best ways to get a good cardio-vascular workout.

First of all, if you are riding on the roads safety is paramount, always use the appropriate safety equipment when road riding. You can stay fit by riding a bike to work, most people work within a five mile radius of there place of work, which is a perfect distance for a bike ride.

Exercise bikes can be used in a variety of ways, general riding for specified length of time, this is like going for a bike ride with out the dangers of road riding and the weather. Warm up riding you can use an exercise bike for warming up the legs before a leg workout. Also exercise bike classes, these classes are taken by an instructor, who will put you through various levels of pace, quite like a circuit training exercise with a bike.

You may find it surprising to find that riding a bike five miles 3 times per week will improve your heart rate, your posture, skin and weight control. Some even say that riding and running are great ways of relieving stress.

Swimming:
One of the best ways to firm up and trim your body down. Due to the resistance the water has on the body swimming involves all the major muscle groups this allows the body to burn up to 20% more calories than swimming through air. Swimming a few lengths per day will keep you fit and give you an excellent workout. Swimming also has less impact on the joints than say, running.

If you wish to take your swim a little further try picking up the pace of your swim, you can work up to a great aerobic exercise and give your body an excellent workout.

Start off by swimming 1-2 lengths at a time resting between sets if necessary, after you have swam ten lengths call it a day. The next day repeat the process until you can swim five lengths without a break. Progress to ten lengths in by adding an extra length each time you return.

You can put together your own cardio raining routing in the gym, if you have a problem with this then the staff on hand will write one for you and show you how to achieve your goal. Try to make your cardio last between an hour and an hour and a half. A good start point for cardio is always a run.

This cardio workout will work for a person of medium fitness, however adjust the times and pace according to your fitness levels.

1. Run at a light pace for 20 minutes, start off at a walking pace and gradually move to a run, this helps you get warmed up and the blood pumping.

2. Rowing machine- set the rowing machine for a countdown time of 15 minutes or keep a check on your watch or the clock. Start off with a slow rowing motion to get the pace up, maintain this steady pace throughout the full 13 minutes and use the 2 minutes to slow the pace down.

3. Move immediately on to exercise bike take a stead paced ride for 12 minutes with a sprint finish for the remaining 3 minutes.

4. After the exercise bike move directly on to the step climber for a period of 15 minutes climbing on a light level to get the legs going. Try to move at a swift pace for the full 15 minutes as this is the last of the leg work you will be doing.

5. When you have completed the step climber, move onto the abs bench for some crunches. 4 sets of crunches to failure is your target for this exercise. Try twisting your body and touching your left knee with your right elbow and vice versa.

6. The last exercise in this quick cardio workout is the leg raise apparatus. Bring your knees up to your chest for 3-4 sets for as many reps as possible (failure)

After the completion of this cardio workout, remember to do a full warm down by stretching the muscles. The full workout should take you around 1 hour 20 minutes.

By: Baymaster

Health And Fitness Tips For Women: Really Appreciable And Commendable Tips

Nowadays, women’s health and fitness has become a bigger issue than ever before. Sedentary lifestyles and daily Fast food are robbing women of their good health and stripping them of their self-esteem. Every woman has a right to stay fit and strong in their life. Therefore, for this we are offering some of the basic Health and fitness tips that benefits the women a lot their life.

� The first and foremost fitness tips, to eat healthy fruits and green vegetables daily.

� Go for a walk daily at least for 30 minutes.

� Next, if you a familiar with the drinks, then it�s an advice to you to take red wine drink daily. This is one of the great fitness tips.

� Always try to reduce and mange stress because stress is the only failure of Human organism.

� Be excited when you wake up each morning. It helps you stay happy whole day.

� Always try to go for a trip to a hill station or other. This is anther great important health and fitness tips.

� Always try to opt those things that enjoy you and always make you happy.

� Always appreciate what you got and you will get more.

� Maintain a healthy body weight. Need not to over eat.

� Take balanced and nutrition diet and avoid junk foods.

� Go for exercise daily and push and pull heavy things.

� If you want to get, it�s better to give someone.

� Drink plenty of water. It helps you to remove harmful toxins from your body.

� Take regular 8 hour sleep

� Always try to learn and find new technologies.

� Spend lots of time with small kids whether you have or not. This will stays you happy all the time.

By: Connell Cyril

Living With Arthritis Pain

Do you realize that there are people living all day every day while suffering from the intense, almost unbearable, pain of arthritis? Although arthritis can strike at any age, it�s the elderly who are most affected. Our society has so many more old people than it used to have. People are living longer lives, and the huge generation of baby boomers is just getting ready to move into their golden years. The number of people in the U.S. with arthritis is growing every day, and more and more people are being robbed of a quality life by the pain and suffering it brings.

Arthritis comes in many different types, and with many different types of pain that can be located pretty much anywhere in the body. Because arthritis is an inflammation, it can occur in any joint and with pains ranging from fairly mild to the anguish of severe joint damage. Some senior citizens who suffer from arthritis describe their pain as a burning sensation.

Besides the pain, people with arthritis endure varying amounts of stiffness and swelling. Although the disease is considered an inflammation of the joints, muscles, bones, and other body organs can be affected, too. Osteoarthritis and rheumatoid arthritis are two of the most common forms of arthritis. Both can be life altering as the patient becomes more and more disabled.

How to Get Relief from Arthritis Pain

There has been a lot of research done regarding the sources of arthritis pain. We all know that inflamed joints are extremely painful. The tissue surrounding the joint can also hurt a great deal. Tendons and ligaments can become inflamed, and general fatigue and muscle strain can result in even more pain. It�s a package deal in which the patient suffers terrible amounts of pain.

For some reason, the pains arthritis patients suffer differ from person to person. While one patient may only suffer from joint pain, another patient can have all of the different pains listed above, and all at the same time. Because of this, arthritis can be much more painful for some than for others.

Your doctor has to figure out how much pain you have in order to be able to decide on the proper treatment for you. In order to more accurately do so, he may want you to keep a log where you record the differences in pain throughout the day as well as exactly what you were doing when a pain occurred.

Depending on the amount of pain you are suffering, you may only have to take over-the-counter painkillers on an as-needed basis, or your doctor may prescribe a stronger pain medication. Other treatment plans can include trips to a pain treatment center for therapy.

By: Rex Magnum

How To Purify Tap Water Safely And Effectively

The most important factor to bear in mind when looking at how to purify tap water, is to find out which systems will do it effectively and not still leave you with dangerous contaminants in your water.

With over two thousand toxins in our drinking water, including prescription drugs and herbicides, now is the right time to protect your health and learn how to purify tap water with the right product.

The best way is to check the manufacturers performance data sheet to see exactly what they can remove. Make sure that this is made available to you.

Many out there are simply old technology, like distillation and reverse osmosis systems, designed for industries which needed large quantities of demineralized water.

The problem is they remove essential minerals which we need to stay healthy, such as calcium and potassium, a fact which is also stated by the World Health Organization.

In addition to this, though effective at removing chlorine, they leave in many of the more dangerous toxins, so you are still at risk. They also waste large quantities of water and are expensive to maintain, so not a good example of how to purify tap water.

The most effective ones, which the US EPA recommends are carbon block, multi-stage filtration systems. These have been proven to remove 99% of all contaminants present, and keep in those essential minerals.

These will leave you with great tasting, healthy water with none of the ever increasing health risks. You can choose from a countertop, under the counter or even a whole house system.

Remember, you are exposed to the toxins when you shower as well, even more so than by drinking water as your pores open and absorb the vaporized toxins more easily.

We need to take a long hard look at the quality of the water we use, and make sure we protect ourselves and our family’s health with a view to the long term.

I hope this quick guide on how to purify tap water will help to point you in the right direction, and if you would like to learn more about the types of home filtration systems that I personally recommend and use, visit my website today.

By: Ray Hamilton

Removing Chloramines From Your Water Can Significantly Improve Your Health

One of the hot topics just now is about removing chloramines from our water, with many independent groups being set up to increase awareness of this problem. Despite what the municipals say, very little is known about this toxic substance and its long term health consequences.

What is known is that it is a mixture of ammonia and chlorine, is responsible for many incidences of respiratory illnesses and perhaps most worrying of all, causes lead to leech out of pipes and fittings. Even brass fitting are not immune as they almost always contain some lead, making removing chloramines a priority.

With over one in five Americans being supplied with water treated this way and with more treatment plants changing over to it, the problems can only get worse. It is favoured as it can stay in the water longer and therefore disinfect for longer, but this causes the leeching to occur and makes it extremely difficult to get rid of.

It is no use boiling, distilling or even using reverse osmosis, none of them can do the job! It falls to the carbon block filters as the only effective method for removing chloramines.

When choosing a system look for one that uses activated carbon with sub micron filtering and ion exchange. This will ensure 99.9% of all the bad stuff like chloramine and lead is removed, leaving you with safe pure water.

They do not need to be expensive, despite what some companies try to sell you, with starting prices from around $120 for a countertop one, with the filters needing to be changed only every six months.

Even without the presence of chloramines, it is vital to treat our water with over 2100 toxic chemicals known to be in it including prescription drugs and pesticides.

Once you have your chosen system you can relax and regain your peace of mind knowing that you are only drinking great tasting healthy water as it should be.

Visit my website today to learn more about the systems I recommend for removing chloramines after my own extensive research.

By: Ray Hamilton