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Fat Loss Interval Training For Beginners

Do want run but don’t feel that you can?

Do you enjoy walking but are looking for the added fat burning benefit of running?

Well if so, then the workout I’m about to take you through will make your day a happier one.

When most people start running (at whatever stage of their life) they usually cannot run for a very long period of time. That’s to be expected since the body hasn’t been trained to accommodate the greater demands imposed by running faster or longer. However, the desire to run is present for many people because of its fat burning and overall cardiovascular benefits.

One way to build up your running endurance is to simply run a little bit longer each time you run. A good rule of thumb is to increase either your distance or speed (not both) by no more than 10% per week. This progression allows your body to adapt to new running demands while minimizing your risk for injury.

This method of running at the same pace for a given distance or duration is known as steady-state cardio or running. Initially, this is a great place to start for most beginners but there comes a point when it becomes rather boring and its fat burning potential lessened.

Instead, you may want to consider interval training. Interval training, also known as HIT, is by far the most superior training method to improve your running speed and endurance while maximizing your fat burning potential.

HIT refers to a method of cardio training whereby you combine bouts of high and low intensity. So for our purposes, and since you are a beginner, you would be combining bouts of walking and jogging. Each bout would last a certain amount of time and would be executed at a certain speed.

For most people who have never run before (and who want to start) I usually get them to start with intervals that consist of 90 seconds of walking followed by 30 seconds of jogging. They would then repeat this sequence for a given amount of time – usually 10-15 minutes depending on their initial fitness level.

The wonderful thing about interval training is that there are thousands of possible interval combinations that you can use. And as you become fitter the amount of time at the low and high intensities would vary to give you more of a challenge.

Start with this interval training workout:

Assuming that you’re a complete beginner I’m going to suggest that you begin by following the workout I mentioned above. That is to walk for 90 seconds and then jog for 30 seconds. Repeat this sequence for a total of at least 10 minutes. If you feel you can go longer, then go for it.

The true value of interval training is that it allows you to exercise at a higher overall intensity because it is broken up. Starting off, it might be tough to run (without stopping) for a full 10 minutes but with HIT you can actually spend more time running at a faster speed because you have those lower intensity recovery bouts.

Working at higher intensities also means that you burn more calories and while maximizing your body’s ability to burn fat. Over time, your metabolic rate will increase and you will be burning fat even while your resting. When it comes to fat loss the key is intensity.

So start off with this walk and jog HIT workout and progress from there. For more great interval training workouts check out my Treadmill Trainer

Cruise Ship Menues: An Important Consideration For Cruisers

Cruising is a great experience where you can travel through the sea and enjoy the beautiful calm sea in front of your eyes. There are many cruising vacation spots in the world that are loved by cruisers. For many people, cruising is a passion and they take off to cruising spots very often. All the cruises are luxurious and you can choose to sail in a cruise that fits your budget. Since you have to spend a few days in the cruise depending on the destination to which you’re sailing to, cruise ship menus are often given much importance by the cruise companies. The menu in the cruise ship will definitely contain the delicacies of the country along with the common menu.

While you sail in a cruise ship, eating from the cruise ship menu is the main entertainment apart from enjoying the blue seas. Many people in the world wish to try different cruise ships just for the sake of tasting the food. The greatest thing with the cruise ship menus is that you can taste the food of different countries at a single place. Every day you stay in a cruise, you will be provided with different menus that cannot be generally prepared at home.

The cruise captains are more concerned about their guests and you will be provided high quality food that is prepared hygienically. The cruise ship menu for each meal will start with starters that contain some fruits and vegetables, which are the favorites of most vegetarians. Apart from these you can get different non vegetarian food like smoked salmon, Mississippi delta prawns, Strawberry bisque and salads. The main courses are fillers that are nutritious and tasty at the same time. You can find different country themed main courses when you are in a cruise. The desserts will contain mouth-watering ice creams and sweets that you cannot find elsewhere. Different cruise ships offer different types of menus and you will not have the same menu the next day.

Most of the popular cruising ships keep their cruising ship menus a secret as they guarantee to provide great ecstasies for their guests. Though the common menus will be rich in calories, you can opt for low carb foods that are also available as a part of the menu. As more and more people are extremely diet conscious, the cruise ships contain diet food stalls also, which prepare low calorie diet for its conscious guests.

If you feel that the cruise ship menus are high calorie foods and if you are allergic to some ingredients, you can order your menu specifying the ingredients you want to be added in your menu. The cruise staff is always ready to prepare special food for their guests but to avail that facility, you have to talk to the authorities in advance. People who are on strict diets can make use of the low carb foods and take care of the potions they consume. When you are on a cruise, you have many things to explore and enjoy, including the secret, surprising cruise ship menues.

Gordon Banks is a sailing and cruise ship enthusiast and has been writing many sailing and cruise ship related articles to help you save money and enjoy wonderful sailing vacations. Learn about the Carnival Cruise Line Ship or the Disney Cruise Ship from a popular sailing website that specializes in providing money saving tips and getting you the best cruise deals.

Thyroid Disease, A Naturopathic Answer

Thyroid disease, malfunctions of the thyroid gland, hyperthyroid (overactive) or hypothyroid (underactive) are showing signs in our population of becoming an epidemic says “The Colorado Thyroid Disease Prevalence Study”. This is a trend across the board in American health, where we are seeing many common diseases moving to an epidemic stage. You name a disease and it is probably an epidemic or moving toward becoming an epidemic like thyroid disease.

Why do we have this problem? Well, as a naturopath I say look at the basics, we are violating just about every natural law in how we take care of ourselves and our environment. But for you who have thyroid disease, solving your problem is the most important priority right now. I will be frank with you; the drug industry does not have a realistic answer to your problem. Drugs can be a way to stabilize your situation temporarily but to use those drugs does not address the root of the problem only the symptoms. Through your thyroid disease, your body is saying something is wrong with the way you are living. If you only address this disease signal your body is sending you with drugs, without addressing the real cause, it will breakout again as another disease and so on.

To get back to basics, take a look at an article I wrote titled “You Are Sick and You Need Help Now” also read “I am an omnivore, we are all omnivores”. These articles will give you some real solid basic health suggestions and common sense knowledge that, when put into practice, begin to address those needs your body has. When you give your body what it needs, the whole body begins to normalize and all your organs begin to run like they were designed to. When they do that, even genetically weak organs begin to move toward normal function.

I ask that you give these suggestions a fair shake of at least 3 months of diligent work. Remember it took years of abuse to develop thyroid disease, it is not going to be solved with a few good meals, you have to work with this. You will see changes just as I did. Read my biography. I had cancer, a genetic weakness, and many genetic problems all served up by an American life style. I really thought I led a healthy life until I was taught better by my sicknesses. If I had not changed my life, like I am asking you to do, I would be dead like my father and grandfather. As I have repeated over and over to students, “I have not drawn a sick breath since that time 18 years ago when I cured my cancer.”

While you are establishing a healthy foundation for your body there are herbs, vitamins and minerals listed below that can assist you with your thyroid issues. Also I would encourage you to take up a hatha yoga routine that includes the inverted postures (simple inverted, shoulder stand, and plow poses). These powerful yoga postures are known to cleanse and stimulate the thyroid gland to balance itself while encourage a balancing of all hormones.

The kind of Ingredients you should seek for thyroid disease.

Below are listed some of many foods that can assist the body when it is suffering from this disease. Some of these foods have a reputation for their thyroid remedial power. Why is it important that the ingredients in the herbal formulas you take be from food? Why couldn’t they be from chemicals? Scientists would like to think that we can treat our bodies with chemicals, that chemical medicines will cure us. But that has never happened and it never will; that is why there are always dangerous side effects. This is just plain common sense; our bodies do not recognize chemicals because they are not from nature. Below are simple natural food complexes which have been shown to be better for our internal human environment. Our forefather’s and mother’s have been using some of these same ingredients for thousands of years with no ill effects.

Why so many different ingredients? This is also just plain common sense as are all nature healing remedies and philosophies. Every single ingredient we are suggesting will all encourage a positive result in your body. But our bodies are uniquely individual and what will encourage dramatic healing results for you might not be as beneficial for someone else with thyroid disease. So we suggest many herbal foods combined together to create a healing synergy that will fit with each unique individual. Again this is common sense when you are given the simple answer. Chemicals can react against each other causing side effects while foods tend to work together; we all know that.

Food Nutrients for the Thyroid

Listed below is information on different food complexes that assist the thyroid to regain balance and function. This information was compiled by Doctor Robert Thiel, N.H.D. who also holds a Ph.D. in nutrition science; he heads the research group at Doctors’ Research.

Adrenalglandulars are a Food which has been used for decades by nutrition-oriented doctors when adrenal concerns are suspected. The adrenal glands help the body deal with stress, but high stress weakens the adrenal glands. Fatigue and metabolic problems are common symptoms of adrenal insufficiency. It should be noted that it is well accepted that hypoadrenalism results in “increasing the frequency of hypoglycemia” as well as “hypothyroidism”. Salt craving is a common symptom of hypoadrenalism; it can also be involved in hypothyroidism. The adrenal cortex produces the hormone cortisol which helps control organic metabolism and responses to stress.

Alfalfa is believed by some herbalists have a “beneficial effect on the pituitary gland”, “helps in chemical imbalance”, “neutralizes uric acid for arthritis”, and “is useful as a Food to prevent cholesterol accumulation in the veins”; this last point is supported by several animal studies.

Brown Kelp is a Food source of trace minerals, and an excellent source of iodine. Kelp has long been used (since 3000 B.C.) to provide nutritional support for the thyroid gland. Gary Null, Ph.D., has written, “Kelp can rebalance thyroid metabolism, resulting in successful weight management and the reversal of many conditions which are caused by a thyroid imbalance, including stomach and respiratory disorders”.

Burdock is believed by some to be helpful in “fortifying the immune system”. It has several historical uses including helping with skin disorders “particularly when they are caused by a system imbalance. It stimulates the digestive juices and bile secretion and therefore is useful in treating anorexia nervosa and digestion and appetite problems”. Some believe, in addition to helping with digestive concerns, burdock “aids the pituitary gland to help adjust hormone balance”. Burdock has sometimes been recommended for thyroid health.

Carrots contain a variety of carotenoids, which is a vitamin A precursor. Low levels of vitamin A are associated with increased risk of thyroid goiters and deficiencies affect thyroid metabolism. “A decade-long Harvard study indicated that by getting 50 milligrams of carotenoids in every other day…significantly reduced the risk of cancer, cardiovascular disease, and cataracts”.

Copper is a mineral which, in proper dosages, is essential to the human body. Vegetarian Thyro contains copper in a B-vitamin containing Food. Copper works with zinc in the body, and zinc without copper can lead to imbalances. Food copper is not like non-food forms such as copper chloride.

Guar gum seed is a water soluble fiber (in the form of a galactomannan), extracted from locust beans. It improves “tolerance to glucose by decreasing absorption”, which makes it of value for many.

Iodine can be properly called THE THYROID mineral since the body’s sole use of the mineral iodine is for the thyroid to make thyroid hormones (T1,T2,T3, & T4). The primary thyroid hormone (T1) is called monoiodotyrosine, which means it needs iodine and tyrosine. It gets converted to T2 with the addition of more iodine, then to T3 with more iodine then to T4 with even more iodine.

Irish Moss Chondrus crispus contains humic and fulvic acids (FAs) which increase the solubility of toxic metals, thus it is sometimes used to detoxify. Detoxification can be an issue with thyroid health as some believe that substances like chloride and fluoride can bind with the thyroid and interfere with iodine absorption. “Irish moss and Kelp combination is used to balance hormonal indeficiency especially in the thyroid gland. It increases the metabolic rate, thyroid activity, and the detoxifying function of the body. The herbs {also} supply trace minerals…[and] is commonly used in conjunction with…the complex of B vitamins, vitamin A,…and zinc”.

Liver glandulars have sometimes been recommended by nutrition-oriented practitioners for some with metabolic concerns. The liver is involved in blood sugar regulation, conversion of T4 to T3, and a variety of enzymes.

L-tyrosine an amino acid required for the production of thyroid hormones, T1,T2,T3, and T4. Tyrosine may reduce the net rate of protein breakdown in the body and appears to help with endurance. Tyrosine has an effect nerve impulse transmission and may “improve vigilance and lessen anxiety”. Gary Null (Ph.D.) considers tyrosine to be a therapeutic amino acid for depression as well was an antiencephalopathic, antiparkinsonian, and an antidepressant. Women on oral contraceptives have been found to have less plasma and brain levels of tyrosine which results in a reduction in catecholamines, which affect mood. Oral consumption of tyrosine has, in some case, been shown to completely alleviate depression while increasing plasma tyrosine levels. It has also been shown to help when MAO inhibitors did not. In rat models vitamin C has enhanced the ability of tyrosine to decrease blood pressure. Interestingly, “Tyrosine has been known to normalize blood pressure whether high or low. Tyrosine is being tested by the Air Force to enhance performance under stress”.

The body naturally produces tyrosine by converting it from phenylalanine. “Compared with tyrosine which has a de novo synthesis component limited by phenylalanine oxidation, most nonessential amino acids have a very large de novo synthesis components because of the metabolic pathways they are involved in”. This might explain why taking separate tyrosine is more helpful for many than taking other separate amino acids classified as nonessential—they can be made with much easier (with less restriction) than tyrosine can (tyrosine requires liver hydroxylation).

Pituitary glandulars have long been used by doctors. The pituitary produces the thyroid stimulating hormone which signals to the thyroid that it needs to work and make its own hormones.

Rice bran is a Food source of B vitamins, which are often used for stress and anxiety.

Scullcap (also spelled “skullcap”) is a member of the mint family and is often used as a tonic for ‘female weakness’.“These [tonics] are plant remedies that either strengthen or enliven a specific organ or the whole body. They are truly Nature’s gifts to a suffering humanity”. Even the United States Pharmacopoeia has long recognized scullcap as a nervine and tonic. It also is recommended by some herbalists for thyroid concerns.

Selenium seems to support thyroid hormone production, function as part of many enzymes, have antioxidant effects, and supports cardiovascular health. Food selenium is about twice as well retained than non-food selenium.

Thyroid glandulars have long been used by doctors to nutritionally support the thyroid. The 1916 edition of the United States Pharmacopoeia states that the following concerning thyroid glandulars, “exerting a strong influence on the nutritive and metabolic processes. Used in the treatment of myxdema, cretinism and obesity”. Dr. Cass Ingram also prefers glandulars to synthetic thyroid medications when low thyroid is suspected. There are reports that many who do not test positive for clinical hyperthyroidism or hypothyroidism who take thyroid glandulars have sometimes reported improvement in many symptoms associated with hyperthyroid and hypothyroid.

Watercress Nasturium officinalis is an evergreen that thrives in clear cold water. It has been written that, “Watercress is strongly alkaline due to its high potassium content…Watercress increases blood circulation and increases energy…. It increases physical endurance and stamina”.

Zinc deficiency in humans can cause thyroid problems, alopecia, impotence, skin problems, immune deficiencies, increased susceptibility to infection/sore throats, night blindness, impaired taste, delayed wound healing, impaired appetite, photophobia (hypersensitivity to light), difficulty in dark adaptation, growth retardation, male infertility (low sperm counts), liver enlargement, and spleen enlargement.

Reference:

The Colorado Thyroid Disease Prevalence Study, Arch Intern Med. 2000;160:526-534

Gay J. Canaris, MD, MSPH; Neil R. Manowitz, PhD; Gilbert Mayor, MD; E. Chester Ridgway, MD

Paul Blake is a doctor of herbal medicine and a master herbalist. He used naturopathic medicine to treat his own case of cancer eighteen years ago. Visit Paul’s website on Herbal Remedies, Natural Healing Herbs for more interesting information on improving your health, or for more information on the Thyroid Disease.

Spring Break Packages - Teasers, Incentives, And the Best Trips

These days when we look at advertisements for spring break packages online, on television, in newspapers, or magazines we see many incentives thrown at us to help us choose one package over another. Twenty hours of free drinks, free pizza at Pizza Hut while your there, free entry to exclusive parties and clubs…these are an example of what you may see posted with the ads. These are called travel teasers. They help one travel agency establish dominance over another by giving away something you can’t get from the other guy. This is usually done when the basic elements of the package have a preset price that can’t be changed due to contract restrictions from the hotels, airlines, or cruise lines. Most of these incentives and travel teasers turn out to be less valuable than they appear.

It’s important to cut through these teasers to reveal the important elements of each package. If it’s an air/hotel package try to concentrate on the price your paying for those two elements. Food may be included if it is an all-inclusive spring break package. If so, this also must be taken into consideration when a price is given. It’s normal for food to add a significant amount to the price.

Some college students may be looking at a cruise/hotel package. These are typically called cruise and stay packages. Bahamas cruises usually offer a cruise and stay package since a Bahama cruise is usually no longer than seven hours each way. Again, look at the cost for the cruise and hotel only when comparing to other spring break deals.

Incentives are great if you view them from the proper perspective. The price shown is what you are paying for your hotel stay and round-trip ticket on a cruise or airline. If by chance the incentives and teasers turn out to be useful that’s great, if not you didn’t pay for them. Travelers who think they are paying for the incentives are usually the people that feel cheated when they return from the spring break vacation.

Once you break through to the nucleus of the package, you still have a problem. You need to be able to predict the best spring break destination. Ten to fifteen years ago it was all about Panama City and Daytona Beach. This was a cheap spring break vacation. Gas prices had not skyrocketed yet and you didn’t spend hundreds of dollars driving that Ford Bronco or Jeep Grand Cherokee to Florida and back. The hotel rooms were cheap and you didn’t need a birth certificate or passport to go. Also, it was much easier to convince your parents to let you go to Florida. Letting their baby boy or girl leave the country always makes a parent uneasy and they felt like they could reach you quickly if a problem should arise.

Cancun, Mexico had its moment in the sun from 1992 to 2005. This was generally fueled by buckets of money pouring into MTV and other entertainment firms from Mexico. You couldn’t turn on MTV during March without seeing college kids screaming and dancing in Cancun on spring break…drinks in hand. They sold the idea that Mexico was the number one destination for spring break and college students believed them. Every year saw bigger numbers than the previous. Hotels were booked out seven months prior and it seemed like spring break tourism couldn’t get any better, but it was all about to change. The old law of supply and demand combined with mother nature would soon give college students a new spring break destination.

2006 was the year the Bahamas took over, and it has been that way ever since. They typical college student could no longer afford to go to Cancun. The hotels had increased their nightly rates to a level that was no longer affordable. Then in late 2005 the eye of a massive hurricane moved directly over Cancun. The lobby areas of most of the hotels has four feet of standing water. The hotels and beaches had suffered many millions of dollars in damages.

The Bahamas was affordable, it was just a short distance off the coast of Florida, and it was beautiful. Bahama cruises were suddenly full and the hotels were getting sold out in November. Parents liked the fact that Grand Bahamas and Nassau had a lower crime rate than Mexico and they didn’t need to send tons of money with their kids to pay for overpriced food, activities, and drinks. The Bahamas had a variety of reasonably priced restaurants to choose from.

It’s hard to say where college spring break students will be during spring break 2009, but one fact remains. The pictures and videos shown of MTV spring break will look exactly the same regardless of the background. Spring break will live on somewhere.

Francis Copa is the author of this article. www.BahamaSun.com is a great source for the best spring break packages.

The High Cost of Travel: Is a Hawaii Vacation a Good Idea?

Are you turned off by the high cost of travel? If you are, you may consider putting off your summer vacation plans. Or, you may opt for visiting a more local attraction. Of course, doing so can save you money, but the high cost of travel doesn’t necessarily mean that you have to forego your dream Hawaii vacation.

If you intended to travel to Hawaii this year, but have yet to make your travel plans, do not make the mistake of assuming that your travel costs will be too high. Yes, travel costs may have increased, but you may still be surprised how affordable it is to take a Hawaii vacation.

One of the best ways to find great deals on Hawaii vacations is to examine all of your options; literally all of them. First, you will want to start with Hawaii vacation packages. If you are looking to stay at a hotel or a vacation resort, you should have a number of packages to choose from. Vacation packages are nice because you are often rewarded with a small discount. It is also important to note that you can save yourself time. Vacation packages are set up so that you can make multiple travel arrangements, like your flight, car rental, and hotel stay, all at the same time.

While most Hawaii vacation packages will save you money, some can actually end up costing you more. That is why you will first want to do a small amount of research. If your vacation package includes a stay at a hotel, your flight, and a car rental, determine the individual cost of these three and then compare the total to the vacation package price. Are you getting a good deal? You should be.

Although it is easiest to save money when staying at a Hawaii hotel or vacation resort, you may have had other ideas. Private Hawaii vacation rentals, including homes, cottages, villas, condos, and apartment rentals, come highly rated and recommended. If you would like to rent a Hawaii vacation home rental, just be sure to use your best judgment. The best ways to save money is to examine rentals that only have features that you need or will use. For example, don’t pay more for a Hawaii vacation home rental with a pool if you don’t like swimming.

If you opt to make your Hawaii travel plans individually, as opposed in a vacation package, search out the best deals. Starting with your airline reservations, check each airline that services the area. Compare prices. Also, try to be flexible with your travel dates. For instance, it is often cheaper to fly in the middle of the week than on the weekend. The same applies for holidays, as travel costs are often higher during peak travel times.

In keeping with your flight to Hawaii, you are presented with another way to save money. Many airlines now charge you an extra fee for extra luggage. In fact, some airlines now charge you for the first bag. If you are taking an extended trip to Hawaii, you may not be able to avoid the fee for the first checked bag, but there are ways you can eliminate that extra fee for a second bag. For starters, only pack what you need. To make sure that you are well prepared, check the Hawaii weather forecast before you leave. Next, invest in space saving travel bags. They are often $10 or less for two bags and they can significantly reduce the amount of space in your suitcase.

As for renting a Hawaii car rental, you should do so. All of the Hawaiian Islands have so much to offer you and you want to be able to see each and every part of Hawaii. Having your own car rental allows you to do so. What you will want to do, however, is find the best deals. Car rental companies often charge different rates for different cars. If your traveling party consists of you and a friend or you and your spouse, a large SUV or minivan may not be needed. You could save money by going with a smaller, compact car.

Let Hawaiian Beach Rentals help you make your Hawaii travel plans. They list a large selection of luxury, yet affordable Hawaii vacation home rentals.

Treximet A New Migraine Drug

On May 16th, Glaxo-Smith-Kline Pharmaceuticals, the makers of Imitrex, announced that they were releasing a new drug for the treatment of migraines. The new drug was to be called Treximet and according to the makers, was to be a vast improvement over Imitrex. Like Imitrex, it is made to be taken at the onset of a migraine, but is supposed to work faster and better to reduce migraine pain. GSK has spent several years and millions of dollars researching and “pre-marketing” Treximet in anticipation of FDA approval and product launch.

So what’s the deal? Is this really better than Imitrex alone? From a strict treatment point of view, yes, the medication probably is better than Imitrex alone for a migraine. The reason for this is twofold. First of all, several years ago, Dr. Silberstein of the Jefferson Headache Center was able to demonstrate through research, that Imitrex combined with naprosyn taken at the onset of a migraine was better in treating that migraine than either drug alone. Such a combination is deemed synergistic, meaning basically that two plus two equals ten. Naprosyn is the prescription form of Aleve which is sold over the counter and is an anti-inflammatory. Once this research was confirmed, GSK began to develop a combination drug.

The second reason this drug might be better is something called RT technology. GSK has developed this and uses it currently for its Imitrex tablets. Think of it as “burst” technology as the tablet does burst apart when it begins to dissolve. This may speed absorption, and speed is of the essence when treating a bad migraine.

All treatment benefits aside, is Treximet really a great deal? Well for some, maybe not. One of the reasons a combination drug is usually developed is because the patent on the original drug is about to expire. And sure enough, that is what is happening to Imitrex this year. Unfortunately, samples of Imitrex are rapidly disappearing from doctor’s offices. For those who have prescription coverage, the best answer is to ask for a prescription for naprosyn and take both pills at the onset of a migraine. Failing that you could just take two Aleve tablets with your Imitrex.

For those with no prescription coverage, hang in there! Two pharmaceutical companies who make generic drugs have announced that they will be manufacturing sumatriptan (generic Imitrex) by the end of 2008. Once that is available, it will open up the availability of the drug for millions of migraineurs who previously could not afford the drug. Even with no prescription coverage, the generic may be cheap enough to afford by paying cash. The downside to generics is, different fillers which are cheaper are used in manufacture. GSK still holds the patent on RT technology so it most probably will not be available in the generic sumatriptan.

As will all medications in the class of triptans, you cannot take these medications if you are pregnant, have uncontrolled hypertension or heart problems such as coronary artery disease. Check with your provider to be sure before taking any new medication and remember, treat early and treat fast to get rid of migraines.

Mary K. Betz MS RPA-C is a practicing Physician Assistant in neurology and specializes in headaches. For more information on headache treatment visit Headache-adviser.com

Stretching Techniques

It has been proven that stretching help increase flexibility of the body and performance of the muscles and decreases the risk of muscle injuries. Traditionally stretching was done during cool down; after a workout but it is now recommended that one should even do stretching as an activity in itself apart from cardio or strength training. It should take not more than 10 minutes to complete a full body stretch. Stretching is known to enhance the range of motion of the body parts. People who stretch more are known to have a high degree of flexibility. Some of the benefits of stretching are as given below:

• Increase in the range of motion of the body parts

• Increased physical fitness

• Reduced risk of injuries during work out

• Decreased muscular soreness and muscular tension

A few stretching techniques are listed below:

Forward /Backward bending: Stand upright with both legs together. Raise both your hands above your head. Slowly bend downwards to touch your feet with your fingertips. Hold this position for a few seconds and slowly go back to the starting position. Repeat 3-4 times. This increases the flexibility of the body.

Side bending: Stand with legs apart and arms stretched wide apart and palm facing downwards. Bend towards one side with the hand on that side touching the foot on the same side and the hand on the opposite side curled over your head and pointing in the same direction as the other hand. Feel the stretch on the waist and hold the position for a few seconds. Repeat for other side. Repeat 8-10 times. This also increases the flexibility of the body.

Cobra pose: Lie flat on your stomach with hands beside your chest, legs straight. Slowly raise the upper part of your body with your face towards ceiling. Try to maintain an angle of 70 degrees between the ground and the upper part of the body. Hold this position for a few seconds. Feel the stretch at your abdomen and the lower back. Concentrate on your breathing. Draw your breath in as you stretch and exhale as you come down. Slowly go back to the starting position. Repeat 3-4 times. After a few days, try to hold the stretch for as longer times. This is a yoga pose and is known to relieve back pain and work on the tummy.

Calf stretch: Stand on a step on the front half part of your feet. Raise yourself and try to shift the weight completely on the toes. Feel the stretch on the calves. Slowly lower yourself and go slightly below the starting position and again feel the stretch on the calves. Return back to normal position. Repeat 3-4 times. This strengthens the calves.

Apart from the above there are various other techniques for various parts of the body. One is free to select the exercises one feels comfortable with. A judicious mix of these would make the body more flexible and boost the immunity against dieseases and ailments.

Double your flexibility in 28 days using YOGABODY Naturals Flexibility Kit. Stretching Exercises & yoga poses are not enough… you need Gravity Poses and 6 specific nutrients to improve your stretching flexibility fast! www.yogabodynaturals.com

Car Hire Toulouse

Toulouse, also known as the Pink City (Ville Rose) because of its pink buildings is not only an excellent city to discover as a short break destination, but also a great base for exploring the beautiful surrounding countryside. Located alongside the Garonne River and the scenic Canal du Midi Toulouse is a beautiful city. As famous for its architecture as it is for its pioneering space centres, Toulouse is a town with a nostalgic heart and forward-thinking mind.

Toulouse is one of the chicest cities in France. Toulouse is the main city in the Midi-Pyr

A Simple Diet Plan To Help You Lose Weight Fast

There is a serious problem of obesity everywhere in the world today. Because of this, there is a serious need for an education on nutrition. There is a simple trick to follow if you want to lose weight; just make sure that you burn more calories than you consume. It should be simple and easy to follow, that is also nutritionally sound and balanced. Let me show you a simple diet of 6 small meals each day to help speed up your metabolism. This is a diet composed of various healthy foods to help you avoid overeating and bingeing.

Breakfast: Have only 1 portion of lean meat (either 4 to 6 scrambled egg whites or 1 serving of fat free dairy or low fat milk, yogurt, cottage cheese, or 4 ounces of turkey breast or chicken). If you are vegetarian, you can eat high protein soy products. Have one portion of complex carbohydrates or one portion of fruit (medium sized fresh fruits, or brown rice, high fiber, oatmeal or whole grain cereal. Limit your portion size to half cup to a cup. Have unlimited servings of non-starchy vegetables such as mushrooms, greens and tomatoes.

Mid-morning Snack: You may eat a medium sized fruit or an ounce of raw nuts like pumpkin seeds, walnuts and almonds. Natural peanut butter portioned at one to two tablespoons is also ok.

Lunch: Have one portion of lean protein coming from fat free dairy or low fat cottage cheese, yogurt or 4 ounces of lean beef, turkey or chicken breast. Have a medium sized fruit that is fresh and not canned. If that is possible, the next best thing is frozen fruit. You are allowed one portion of complex carbohydrates like half cup or one cup of whole grain pasta or brown rice, or a medium sized sweet potato or baked potato.

Mid-Afternoon Snack: Have one portion of lean protein, and unlimited amount of non-starchy vegetables.

Dinner: Have 2 portions of lean protein, and unlimited servings of non-starchy vegetables like cauliflower, broccoli, mixed green salads. You can always mix them with spices, herbs and lemon juice with sea salt. Try to avoid creamy sauces, margarine and butter because they have unnecessary calories.

This is the best and simplest diet plan if you want to lose weight. If you feel as if you are not losing weight as fast as you want to, all you need to do is increase your physical activities. If you are still reaching a plateau, try to cut down your carbohydrates and fruit servings in half. But never limit your protein intake. Remember that we want to lose fat, not muscles.

You should also keep in mind that dieting should not become an obsession. Your sole objective is to lose the extra pounds and not just the outward appeal to the masses. Many people forget this basic principle and end up hurting themselves. I had to mention this because recently there have been numerous death reports from extreme dieting. This definitely is not worth it. Good Luck.

The Author runs a blog on Free Online
Diets and Binoculars with Camera

Exercises To Increase Flexibility

A small guide that goes a long way

Flexibility is generally defined as the range of motion of the joints. It is the ability to bend and stretch easily without too much effort. Flexibility depends upon various factors like the state of the joints, muscles, length and looseness of muscles, shape of bones, age etc. Some medical conditions like arthritis can affect flexibility.

This flexibility can be attained by effective exercise and also through yoga. Stretching is generally done to increase flexibility. Flexibility can be best gained by performing stretching exercises which may include exercises of back, neck, shoulder, wrist, legs etc. If exercise is done in a proper way it is observed that a person with a rigid body before starting exercise will have gained flexibility of almost every part of his body with regular practice of exercise.

Some benefits of flexibility can be as follows:

• Flexibility allows the body to move freely without much effort for activities like bending, stretching, dancing etc

• Flexibility exercises help to reduce muscle soreness, tension and muscle tear if done with properly

• Flexibility exercises also help reduce the chances of injuries

• Flexibility exercise helps improve the join function

• Decreased recovery time

It is said that flexibility decreases with age but it is also true that flexibility can be attained at any age provided; the exercises are done in the right manner. With regular exercise, even a less flexible person can also achieve flexibility.

Few exercises to increase flexibility:

Spine, trunk turning- Stand straight with legs apart. Your hands should be behind your head and start leaning forwards. While doing so your legs should be stable. Try and bring the right elbow in front of the body to touch the left knee such that your trunk rotates. Return to normal position. Perform with the other side.

Spine, extension- Stand with feet together, hands upwards. Now step one leg forward and simultaneously move your upper body and head backwards. Return to start position. Repeat with the other leg.

Spine, lateral flexion- Stand straight with legs apart and both hands behind the head. Now slowly start bending your right elbow towards the outside of your right knee. Repeat with the other side.

Posterior thigh stretch- Sit on a bench with your right leg straight on the table and your left leg resting on the floor. Now lean forward towards your right leg until you feel a stretch in your knee and calf. How the position for some time. Repeat with the other side.

Neck stretch- Sit or stand straight with your arms hanging loosely at the side of your body. Now slowly turn your head towards one side. Hold for a few seconds and then turn to the other side. Repeat 3-4 times.

The above are only a few set of exercises. There are a lot more exercises to improve the posture, flexibility and dexterity of different parts of the body. We can choose exercises that suit our body but see to it that you exercise regularly though.

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