Exercise: how long it takes to get 'out of shape'

So many of us fall in and out of exercise routines on a regular basis. For many, it's a daily psychological battle whether to go to the gym or skip it altogether.

But once you do achieve your fitness goals and get to what you consider to be "in shape," what happens if you start slacking? How long does it take for negative results to start creeping in.

The answer: much sooner than you think.

We spoke recently to Shawn Arent, an exercise scientist at Rutgers University, and asked him to tell us how long it actually takes to get out of shape.

Here's what he told us:

Daily exercise made easy

When you decide you want to start losing weight it is important to choose both a diet and an exercise plan that you can fit easily into your life with minimal fuss. The Dukan diet is a great example of a diet that does this and do it yourself at home exercise is the cheapest and easiest way to ensure you exercise regularly.

The thought of having to get up and go out to the gym is sometimes enough to put people off exercising so if exercising at a gym is not your style then plan a week’s worth of exercise that you can easily incorporate into your life. Chores around the house will count as cardiovascular exercise, an hour of moderate household tasks can burn up to 170 calories, just 15 minutes of vacuuming can burn up to 43 calories and 15 minutes washing dishes can burn up to 22 calories. If you have a garden you can burn up to 102 calories watering plants or washing your car. Playing with animals and children is another all fun way you can burn calories during your everyday life without having to schedule in a gym visit or pay for expensive equipment.

If you want to take the exercise a step further you can dedicate some time each day to doing simple aerobic style exercises that can be done in the house. Lunges, star jumps, press ups and sit ups can all be done easily, as can squats and chair sits. You can use tinned foods or bottles of water as weights so you can tone and strengthen you arms. If you need more inspiration to exercise then you can always purchase a fitness DVD and dedicate just half an hour a day to doing it in your living room, without having to step out of the front door.

It’s important to eat well to fuel your exercise and get the most from your workout. The Dukan diet is a great option for those looking to lose weight or tone up thanks to the list of unlimited 100 foods which are ‘free’, meaning you can indulge in them as often as you want. If you are hungry after a work out you can snack on meats, chicken or seafood. You can use your free vegetables to make a free chicken salad or go online to the Dukan coaching pages for recipe ideas and inspiration. As the pages are regularly updated and offer a wealth of information you need never feel unmotivated or alone on the diet. By eating little and often you will ensure you are never hungry and have the energy to exercise and continue losing weight. You will be surprised at how easy you find to incorporate it into your life.

D-Ribose Increases Energy in Heart Tissues Dramatically

Isometric Exercises are Most Effective for Lowering Blood Pressure

Doctors Health Press, a division of Lombardi Publishing Corporation and publisher of various natural health newsletters, books, and reports, including the popular online Doctors Health Press e-Bulletin, is reporting on a new study finding that isometric resistance training is the most effective exercise to keep blood pressure down.

As Doctors Health Press e-Bulletin (http://www.doctorshealthpress.com/heart-health-articles/blood-pressure-articles/the-best-exercise-for-lowering-blood-pressure) notes, isometric resistance training involves muscular actions in which the length of the muscles doesn't actually change; in other words, a person won't see their muscles moving or stretching. All the force they apply against their muscles is done in a static way. The muscles are tense, but they don't actually contract like they would when a person lifts a heavy barbell.

As the article "The Best Exercise for Lowering Blood Pressure" reports, when Belgian researchers compared isometric resistance training with other types of resistance training, they found that this form triggered the greatest drop in systolic blood pressure.

The Doctors Health Press e-Bulletin article states that isometric resistance exercises have other benefits going for them besides lowering blood pressure. High-tech equipment, which can be very pricey, and an expensive gym membership aren't needed for isometric resistance. The exercises also tend to be fairly safe to perform compared to other types of resistance training, as they don't have a history of causing injuries.

source: fitness.broadwayworld

Reflexology alleviate muscle tension and stress

Mild Exercise After Meals Can Help Improve Your Heart Health

We know that eating well and staying active keep you healthy, but are still in the process of discovering the best times to eat and exercise. Through a study by the American College of Sports Medicine, it turns out light exercise after a meal can help improve your heart health. Here's why:

"High triglyceride levels can put individuals at risk for cardiovascular disease, heart attack, and other heart-related conditions. Regular exercise is a good way to keep triglycerides from becoming elevated, and the results of this study may help individuals manage their triglyceride levels more effectively by considering the timing," said the primary investigator, Wataru Aoi, Ph.D., of Kyoto Prefectural University in Kyoto, Japan.

In a small sample of healthy participants who were not currently participating in an exercise program, a low-intensity exercise combination of walking and light resistance exercises suppressed the elevation of post-meal triglyceride concentration after eating a high-fat meal. This effect was noted in VLDL, LDL, and HDL fractions.

These findings seem to conflict with the more commonly-held belief that exercise before eating is better as it boosts your metabolism and aids in better digestion, but the two don't necessarily contradict one another. Whether you exercise before or not, it looks like you'll do yourself a favor by moving around post-meal. After all, it makes sense. When your body is working to digest food, lying around probably isn't going to help.

Source: ACSM Press Newsletter.

Weight Lifting Benefits Heart Health: Study

Researchers from the College of Applied Health Sciences at the University of Illinois at Chicago (UIC) have announced the results of a study indicating the advantages of resistance training in relationship to positive cardiovascular effects.

The study’s findings demonstrates that after just 6 weeks of resistance training and exercise, 2 vital bio-markers associated with negative outcomes relating to vascular tissue damage had disappeared for African American men.

The study’s results did not show the same effects for Caucasian men.

These bio-markers, key indicators for inflammation, immune response and the shaping of vascular tissue generally rise in conjunction with tissue damage, infection and stress.

The bio-markers discovered to decrease after the resistance training are known as C-reactive proteins.

“This suggests that resistance exercise training is more beneficial in young African American men then in [white] men of the same age,” said Bo Fernhall, dean of the College of Applied Health Sciences at the University of Illinois at Chicago (UIC).

“Higher blood pressures in African American children have been shown asyoung as 8 to 10 years of age,” said Dr. Fernhall. “so there’s obviously something going on that predisposes the African American population to end stage disease, hypertension and stroke and the more debilitating diseases later on in life.”

Cardiovascular disease, hypertension, stroke and kidney disease is more widespread among blacks than whites in the United States.

Levels of these C-reactive proteins bio-markers, one involving vascular re-modeling and the other that signals oxidative stress, dropped significantly among African American men that lifted weights. Study co-author Marc Cook, a UIC doctoral student pointed out that this study builds on a previous study that shows that aerobic exercise also helps to lower levels of the C-reactive protein bio-markers for oxidative stress.

“If you don’t like cardiovascular exercise, if you don’t like running on a treadmill, if you can’t play basketball or you’re not good at it, you can lift weights and improve your health, especially when it comes to high blood pressure,” Cook said. “If you want to lift weights and you do it on a regular basis, you could improve your function.

Lead study author, Dr. Bo Fernhall, is a professor in the department of kinesiology and community health at UIC’s Urbana-Champaign campus.

The study findings were published online in the Journal of Human Hypertension.

Article by Jim Donahue

Reflexology alleviate muscle tension and stress

New workout vogue: Trim fat, enlarge brain

If you leapt out of bed today bubbling with resolve to greet the new year with a rigorous fitness routine, get ready for a bonus.

Research has long established what exercise can do for heart and muscle development. Now, according to an expanding body of research, it could also be growing your brain.

The results of several new studies indicate that physical activity may make you better at learning and memory tasks. And in a hopeful sign for America's aging population, it is thought to be a factor in warding off dementia.

"What we now know pretty well is that animals who exercise have greater levels of chemicals in the brain that promote brain growth," said Owen Carmichael, associate professor in the neurology department at UC Davis Medical Center. "These neuro-growth factors are what tell the brain to grow new cells."

In particular, Carmichael points to research on rats showing that of two groups – one kept from exercising and the other exercised vigorously – the "active rats were gunning to go," mentally. The inactive rats showed an "inhibited ability to form new neurons; they didn't remember as well" as the active rats.

Fast-forward from rodent research to anthropology and you come across a set of human evolution studies that suggest the human brain grew because of robust physical activity.

David A. Raichlen, an anthropologist at the University of Arizona, is the primary author of at least two new papers exploring the thesis. Collaborating with colleagues in 2011, Raichlen published online his examination called "Relationships Between Exercise Capacity and Brain Size in Mammals."

This and other research say that aerobic exercise stimulates myriad brain-growth factors, including blood and an insulin-like substance "which appear to lead to exercise-induced neurogenesis in the rodent and human hippocampus."

This may be how human brains developed, proportionately, to three times the size of those in other mammals, experts say.

"Being sedentary was not really an option in the days when you had to chase your dinner," Carmichael said.

In addition, a 2011 paper in the EPMA Journal, a European science publication, offers hope to those recovering from brain injuries or concerned about dementia. Citing animal studies, the paper's authors said exercise may help in the creation of growth cells that surround injured brain tissue, and in the hippocampus.

The brain's hippocampus is ground zero for memory tasks, and atrophy as a result of advanced aging is a risk factor in Alzheimer's.

But according to the paper, "data indicate that exercise may alleviate disease progression in Alzheimer's disease, as well as in other neurodegenerative conditions like Parkinson's disease."

The European paper recommends further human study using tools such as magnetic resonance imaging and PET scans to measure brain size after activity.

Ted Smith is co-owner with his wife, Chaz Smith, of the Hangtown Fencing Club in Placerville, and has been fencing for 22 years. At 60, he has twice been the U.S. national champion in the 40-and-up divisions and regularly places in the nation's top four fencers in his age group.

Smith doesn't need studies to reinforce what he has observed among colleagues in the highly competitive international fencing field.

"People I know who compete in my age division are very athletic," Smith said. "A lot of these guys are amazingly energized at 60 and older. They are constantly mentally adjusting to the changes their opponents make every second. They are adjusting their own strategies instantly."

Besides providing challenging brain work, physical activity also trains the brain so that "your balance improves and your flexibility improves," said Smith, who coaches about 20 young fencers. "Your chances of slipping and falling are far less."

In a recent Public Broadcasting Service discussion of a book he co-authored called "Super Brain," Harvard professor of neurology Rudy Tanzi captivates television audience members with tales of the human brain's prowess.

Then, without explanation, he asks the studio audience to rise and run in place for several seconds. They do so, looking bemused and befuddled. When Tanzi stops them, he explains the purpose of the drill: They've just fed their brains.

Researchers say even the smallest amount of aerobic activity helps. But benefits to the brain are greater if you run rather than jog, jog rather than walk, walk briskly rather than stroll. This is because the more rigorous the activity, the greater the blood supply and insulin-like flow to the brain.

Evette Tsang, 43, of Sacramento is a four-year breast cancer survivor who embraces exercise as a means of living healthy. Tsang was not aware of the latest research but already was leading an effort of several wellness groups to make joint New Year's resolutions in 2013 to step up aerobic physical activity.

"Definitely, when I exercise, it clears the mind and makes me feel better," Tsang said.

Or, in the lexicon of science, as expressed in a Trends in Neuroscience abstract in 2007: "Human and other animal studies demonstrate that exercise targets many aspects of brain function and has broad effects on overall brain health."

source: sacbee

Fitness Secrets: Build The Body Of Your Dreams

Fitness Secrets: Build The Body Of Your Dreams By Following These 4 Fitness Tips

As many of you are probably aware, the number of individuals in the world who are currently overweight is at an all time high. High fat foods, sugary drinks, and a lack of activity are the main culprits for these peoples' weight gains. And if you feel as if you could stand to lose a few pounds, then these 4, fat burning fitness tips could be exactly what you are looking for.

We all know how challenging it can be to get yourself fit and healthy and lose weight, especially if you lead a hectic lifestyle and wish that there were simply more hours in the day. Never fear though, because no matter how strapped for time you may be, if you follow some of the following fitness secrets and techniques, and incorporate them into your everyday life, you'll soon notice the pounds literally melting away.

1. Get your nutrition in check - When it comes to leading a healthy lifestyle and losing weight, getting your diet in order and eating healthy and nutritious foods is simply a must. Without a shadow of a doubt, the two most important aspects of health and fitness are diet and exercise. If your diet is wrong, the pounds will just keep piling on. Avoid saturated fats and processed foods packed full of artificial ingredients, and instead go for healthy, fresh, natural, low fat alternatives. Fresh fruits and vegetables, lean meats and fish, potatoes, pasta etc, are all low fat foods that can taste delicious and still help you to not only lose weight, but protect yourself from various diseases and health risks. As well as this, try to drink plenty of water during the day as well. This has been known to boost your metabolism, and also flush harmful toxins out of your body.

2. Keep a log of everything - When we say everything, we mean everything. Writing down exactly what you eat and drink in a day, as well as what exercise you have done, can prove to be vitally important. Keeping note of everything ensures that nothing is left to chance or wonder. If your weight loss stalls one week, or you even gain a pound or two, you can go back to your notes and look at exactly what you have done. Did you eat anything different to what you normally do? Did you miss a workout or cut one short? Having the evidence written down for you ensures that you do not make the same mistakes again. As humans, that is after all how we learn, from our mistakes.

3. Mix up your workouts - Obviously when it comes to fitness, exercise is simply a must. But doing the same monotonous workout in the gym, day in and day out, soon proves to get boring. And that is when most people tend to quit. They don't look forward to their workouts, and simply cannot be bothered. Instead try to mix things up. If you usually start with an hour on the treadmill, why not do some boxing or bag work instead? If you usually go for a run, how about swimming or other sports? Keeping things fresh, interesting, and fun, ensures that you won't get bored and quit altogether, which is the last thing that anybody wants.

4. Don't do it alone - Studies have shown that people that take part in fitness and exercise regimes, have much higher success rates when they do so with a friend or family member. Having somebody with you every step of the way, ensures that you both have the same goals in mind, makes your workouts more enjoyable and productive, and provides encouragement for you both when you need it most. As well as this, it can also help to strengthen the relationship between you, as you both have a common goal in mind.

Remember, health and fitness can both go hand in hand with happiness. Being fit and healthy ensures that you look and feel great, both on the inside and out. Be under no illusions, getting fit, healthy and in shape is not an easy fix and will not happen overnight, but if you are prepared to put the work in, you will soon be reaping the rewards.

Good luck with all your future health and fitness goals, and until next time.
Thanks for reading.

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Correct Your Shoulders With Butterfly Exercise

Butterfly Exercise on Multi Gym

Multi-gymnasium are available with various types of specific apparatuses. Butterfly exercise apparatus is one of the stations of multi-gym. This exercise is also very effective to correct rounded shoulders/ drooped shoulders. This exercise develops the deltoid, pectoralis, triceps brachii, supraspinatus, teres minor and lattisimus dorsi. This exercise not only develops the shoulders but also develop the back muscles and abdomen muscles. At the same time this exercise is safe as it is done on fixed apparatus and does not need external help. To do this exercise proceeds as explained below:

Sit down on the seat of butterfly apparatus. Keep the spine straight. Look your face in the front mirror and fix the eye at head height. Fix the initial weight as per your physical efficiency. Recommended weight is less than 10kg. Because these exercises here are explained especially for postural corrections and not for body building. Hold the handles properly and with both the arms with the cushioned pads provided for the purpose. Take a breath and press both the arms and hands medially till both the ends of the apparatus touch each other.

De-breath and loosen the apparatus apart. Repeat the process for 10-12 times. Take 3-4 minutes recovery. Do one more set of 8-10 repetitions as explained above. Again take 4-5 minutes reckoned and increase the weight. Do one more set of 6-8 repetitions as explained above. At last decrease the weight to initial level and do one set of 10-12 repetitions.

Apart from the above physical exercises many yoga postures are there which may play an important role to correct this deformity. Main yoga postures for the purpose are given below for the benefit of the reader:

(a) Weigh Posture
(b) Camel Posture
(c) Anterior Stretch Posture
(d) Heron Posture
(e)Wheel Posture
(f) Crocodile Posture
(g) Peacock Posture (h) Scorpion Posture

Exercise Your Way to More Energy

Back in the early 90s, when I was first starting my career in fitness (which morphed into the career that now allows me the privilege of writing books about health and energy), the “gym wars” were just heating up in New York City. I worked as a personal trainer at Equinox, a then fledgling gym that has since turned into an American phenomena. At the time, new gyms were cropping up on every street corner. I was asked by a reporter for the New York Times to recommend the best gym in town.

My answer? “The one you go to”.

It was, if I say so myself, one of my better responses to an interview question.

So, to answer the question of “What’s the best exercise to do?” I’m going to steal from myself and answer it thusly: The best exercise is the exercise you actually do.

HOW THESE TYPES OF EXERCISE BENEFIT YOU
Exercise gives you energy. It’s that simple. Anything is better than nothing, and the more strategies for working out, the more likely you are to be successful in making exercise a regular routine and taking your energy to the next level.

The said, most of the neuroscience research on learning, focus, and attention refers to aerobic exercise (much as they love to spin around on their little wheels, it’s hard to get mice to lift weights or stretch, so there’s a lot more animal research on aerobic exercise than there is on, say, bodybuilding or yoga). High-intensity exercise, such as running, appears to provide the biggest bang for your brain. But even walking at a brisk pace will increase energy. Aerobic exercise also helps your heart and lungs function more effectively.

Resistance exercise builds more muscle mass, which, in turn, boosts your metabolism, always a good bet for increasing energy. Strong muscles also make it a lot easier to carry our bones around, especially important as we age. Studies show that strength training increases self-esteem and energy. Pumping iron three times a week, for example, can increase energy levels y upto 50 percent, even on days you don’t lift, according to Mark Moyad, M.D., director of Preventive and Alternative Medicine at the University of Michigan Medical Center.

Flexibility exercise – such as yoga, tai chi, or stretching – can help alleviate muscle tension and decrease anxiety, both energy zappers. For overall health, well-being, and energy, you should incorporate all three types of exercise into your routine.

SKIP THE EQUIPMENT AND ENJOY WHAT YOU DO
So back to particulars. If it’s been a while since you’ve exercised, then begin by walking. Aim for 30 minutes a day, and break it up into three 10-minutes walks if that makes it easier. You’ll notice the increase in energy in not time. As you get stronger and more energized, you may want to consider interval training (see page 105), the PACE program (see page 106), the Tabata Protocol (see pa ge 109), or any of the other workouts in the pages that follow.

For people who are a little more in shape, or if you want to challenge yourself more, try stair climbing. Or stair running. And I don’t mean getting on the stair-climbers you find at the gym (not that there’s anything wrong with that). I’m talking about finding a flight – or forty – or stairs in your own environment and climbing them. Or running them.

And speaking of easy-to-do, no-cost, at-home creative ways to jump-start your energy with a short exercise break-jump some rope! Now truth be told, I’ve never been able to master the coordination of this, but when I used to take Aerobox classes, I simply held the rope in one hand and slapped it to the ground while jumping in step with the rest of the class.

It’s probably better if you can manage the coordination, but even without it, the jumping motion is stupendously effective for boosting energy. It gets oxygen and nutrients to the brain like nothing else, not to mention getting you blood circulating. You’ll feel like your energy circuits just got a tune-up, and you’ll be amazed at how long it lasts.

In sum, all these techniques are good. But just like the best gym in town is useless if you don’t go to it, the best exercise program in the world means nothing to your energy if you don’t actually do it. So whatever it is that gets you off the couch- be it biking, swimming, tennis, jogging, walking, gardening, weight training, skipping rope, running stairs, or running backwards – it’s all good. At the risk of sounding like a Nike ad, just do it. Whatever “it” is.

It – meaning any kind of exercise at all – will boost your energy like nothing else in the world.

By Jonny

Lose hip fat with five quick exercises

One of the hardest places to lose fat from is the hips. There are some exercises that are fast and easy that will help you shed those unwanted kilos from your hips. It is, however important to remember that a healthy diet is essential to get a perfect butt.

In addition to a healthy diet, some minor changes in your everyday life can also help. For example, take the stairs instead of the elevator and park a little further away from the door.

1. One of the easiest exercises to lose hip fat is by simply jumping on a trampoline. Begin by jumping for a two minute period.

2. By adding a short walk to your day, you will exercise the hip area and begin to attack the deposited fat cells.

3. Toning the abdominal muscles will also help lose hip fat. This can be done by performing a variety of ab exercises such as twists or crunches. Do not over do it with these. Abdominal exercises are most effective when done three times a week.

4. Squats are a great way to reduce unwanted fat on the hips. This is a simple exercise. You begin in an upright position and bend your knees, lowering your body. Then come back up. Not only will this exercise help with hip fat, but it will also tone leg muscles.

5. Cardio exercises are the best way to lose fat from the body. A complete cardio workout will speed the metabolism and burn calories. These exercises do not build muscle but they strengthen the heart and help burn calories.

Great workout diet tips to gain muscle mass

There are some rules and restrictions you need to follow if you want to get cutting edge body muscle.

FOOD INTAKE RULES AND RESTRICTIONS:

Take creatine. Start taking 5 to 15grams per day for upto 7 days,then take about 2 grams per every 50kg of weight. If you are taking more than that, then you are wasting your money. Excess creatine would be ex-created. You should not stop taking creating you can take it for several years. This creatine is not chemical or drug infact the body gets from the diet but in very low doses.

Take the creatine 30 minutes before workout and see the difference.

1) Stop spending for powders. Eat real food.

2) Eat 15 to 25 eggs per day with out yolk. You should not eat the yolk, it contains very very high amount of fats and extreme amount of cholesterol as result you look like an elephant and U getting close to diseases like diabetes, heart attack, liver damage and kidney failure and the list goes on........

3) Just boil the eggs and remove the yolk and divide the egg whites in to 5 or 6 meals and eat.

Collect the egg shells and boil them for about 15 minutes and wait them get dry and grind them like starch powder. Eat about 2 to 2.5 grams of egg shell powder in 3 divided doses. Egg shells powder contains 95% of calcium. With out stronger bones U can't be perfect body builder.

4) Forget about meat(goat, beef, pig..). If U don't want to quite eating the meat then forgot about "cutting edge body".

5) You can eat chicken with out skin less.

6) But "Fish" is the recommended food for body builders. It contains more than 26% of protein , high amount of vitamins and minerals like iron and good O-mega 3 fatty acids that helps tissue repair, preventing skin problems and helps repairing the damaged DNA(which leads to cancer) and much more.

7) Eat fish two times a week. 250 to 500grams of fish is enough each time.

8) All the protein intake should be atleast 60 to 100gms per every 50kgs. So count who much protein U need and change the diet.

9) Your total fat intake should not exceed more than 4%. If U eating more fat then U are building fat instead of muscle.

10) Take multivitamin tablets, Vitamins helps in repairing the damaged tissues very quickly.

11) Drink milk 1 liter per day. The fat in the milk should not exceed 1.5%. Some have milk elergy so check whether U are not on of them.

12)Don't eat yellow peas, eat green peas.

13)Stop taking cool drinks and fast food and pizzas and burgers. No need of energy "shakes"

14) If U don't have milk alergy then U can drink about 1liter per day(in 3 divided doses). The fat in the milk should not exceed 1.5%.

15) Stop eating sweets and sugar and oily food.

WORKOUT RULES

1) Ur workout should not exceed more than 70 minutes. Try to finish it with in 60 minutes.

2) Before each workout there should be at least 3 to 6 days of rest. example....if U start the workout with chest on Monday then do the chest workout again on next Monday.

I suggest U to start with chest ,back, delts, arms(total),legs,abs+neck, take rest on Sunday.

3) U must use heavy weights. Use dumbles and barbels more often than machines. Use as much weights as possible.

4) Doing workouts with heavy weights gives much strain to Ur muscles and the tissues gets damaged much further. Its the best way to get harder and harder and stronger and bigger muscles.

5) Select 3 or 4 exercises for each muscle group. And complete the exercises with in 4 or 5 sets. More sets is just a wast of time. Use as much weights as possible and complete the set with 4 or 5 reps. More are unnecessary.

6) U should not take more than 30 to 45 seconds rest between each set. That's the way U can blast the muscles and Ur brain gets a message that "need to build more muscle quickly".

7) U must sweat. Don't train in AC rooms, sweating burns extra fat layers below the skin. so U can reveal the cuts and also Ur skin becomes much glowish. If You're not sweating then U are not working hard.

8) There should be some change in Ur workouts after every 45 days. example.. U can change the order of the workouts and the exercises and the reps and sets. There are hundreds of exercises for whole body select 3 or 4 exercises for each muscle group and change then in every month.

9) Take about 5 days rest every after 60 days and eat lot of protein food.

10) U should stop all other extra activities like running or playing outdoor sports except Ur profession and studies.

11) U should drink atleast 8 liters of water daily. Water is the main source that transports the vital vitamins and minerals and proteins to the organs and blood. And it plays main role in energy production.

And there is lot more U can learn Ur self little by little.

Coregasm: How exercise gives orgasm for some women

Sometimes performing particular exercises can have a pleasant side-effect.

For some women a workout can have an enjoyable side-effect -- it gives them an orgasm.

In fact, exercise orgasms might not be as rare as you'd think, a recent US study found. 'Coregasms' are most common during ab workouts, but anything from weight lifting to yoga can be orgasmic for some women.

Almost one-quarter of women have had an orgasm while exercising, according to a US survey of 530 women aged 18-63. And we're not talking about the exercise-obsessed, or about women with a fetish for working out.

Sexual pleasure
Average women responded to an e-mail asking if they'd like to be part of a study on orgasms and sexual pleasure while exercising. They were divided into two groups based on how they answered the question: "Have you ever -- at any time in your life -- experienced an orgasm while you were exercising?''

About 23 percent had actually climaxed while working out, the survey revealed. What's more, a further 46 percent had experienced sexual pleasure.

Uncontrollable
Getting off while working out wasn't a one-time deal for most women. Eighty-two percent repeated their coregasm at least three times, and over 40 percent had had more than 10 orgasms while doing some form of physical activity.

For 18 percent of women, having an orgasm while they were working out was uncontrollable. But about 30 percent could control their coregasms almost every time. Some women could even predict that they'd orgasm after they'd done a certain number of exercise reps, reached an intensity in their workout, or after they'd been exercising for a period of time.

Not sexual
Unlike sex-related orgasms, coregasms don't have anything to do with sexual arousal or stimulation. Almost 90 percent of women who had them weren't masturbating in any way with their hands or fingers. And the majority weren't fantasising about the hunk working out next to them -- or thinking about anything to do with sex, for that matter. Having a coregasm was an entirely non-sexual experience.

Still, it was a pleasurable one -- the majority of women were happy about their workout orgasms often or almost every time they had one. And most got at least a little wet some of the times they came. A few women even said the prospect of a coregasm was motivation for their next workout.

Thirty-six percent couldn't keep their orgasms private and found themselves making sounds when they came. That might be why most felt at least a little self-conscious about having a coregasm and worried about someone noticing.

Ab workouts
The exercise orgasm has picked up the nickname 'coregasm' because women are most likely to experience it when working out core abdominal muscles. Ab exercises -- sit-ups, crunches, and the like -- were by far those most often said to be orgasmic.

But exercise orgasms aren't limited to core workouts. Lifting weights, yoga, biking or spinning, and running all featured on the list of exercises that had lead to orgasms during the last three months of exercise.

'How can working out cause some women to orgasm?' the researchers wondered. Some exercises involving abs and the pelvis could put pressure on the clitoris, leading to clitoral orgasms, they reckon. Another possibility is that heavy breathing during exercise could trigger parts of the nervous system involved in orgasms.

But as yet they don't fully understand what causes exercise orgasms and how they're experienced by the women who have them. More research is needed, the researchers say.

D-Ribose Increases Energy in Heart Tissues Dramatically

Also Read: What is Cord Blood?

source: rediff

What Shoes To Wear For Dance Exercise

It seems less and less of us are going to the gym. Not only is it quite boring, and you don’t really know how to push yourself without giving yourself a ridiculous injury, but there are now so many far more exciting and fun ways to keep fit! Exercise classes in studios, dance classes of all kinds: aerobics, Latin American dance, jazzercise, etc. are much more enjoyable ways of keeping healthy and having fun.

These types of classes are so popular at the moment, over a wide span of age ranges, whether or not people have any dance experience. The question often posed is, what do I wear? Generally, as long as your clothing is comfortable and light, you will be fine. Your footwear, however, is much more important. You shouldn’t really wear your running trainers or pumps that you’re used to for the gym. They’re great if you’re running or doing sports where you need good traction, but in dance halls and studios, too much grip can cause serious knee injuries from twisting and turning, and you don’t want to be getting what feels like stuck to the floor, interrupting your flow of the dance.

Dance sneakers are great. They not only look much cooler than most sports trainers, but they are ideal for dance exercise. They’re all specially designed for different requirements, but offer the support and features you need to get the most out of your class. They should have cushioning to prevent impact on your feet and knees when jumping, and many have elevated heels and mid-sole cushioning which offers further shock absorption and support.

Many have a split sole, which means they are much more flexible and allow your foot to move more freely. The lightweight rubber soles also help with this. Most also have non-marking soles, which is often important in studios. You may notice lots have spin spots, which is simply a smooth circle on the sole of the shoe, designed for your spins to be easy.

The leading dance and sports brands – such as Addidas or Bloch - make their shoes using high performance materials, including mesh and leather, ensuring your feet can breathe, and the soft fabrics will stop them from rubbing on your feet while you’re dancing.

What is the best exercise for building muscles?

How to build muscle and achieve greater muscle definition is something that a great many people want to know, both for reasons of sporting competition, but also for purely cosmetic reasons. However when it comes to determining how to build muscles through physical exercise it is difficult to establish one type of exercise that is superior to all others in achieving this particular aim. This is because the process of improving muscle definition, size and weight is dependent on other factors alongside physical exercise, without which no type of exercise will be fully effective in accomplishing this.

The other factors which influence the success or failure of any exercise program designed to build muscles are each person’s individual metabolic processes, their dietary regime and the amount or rest they get between bouts of exercise. The degree to which each of these will be significant will depend on the individual, but they all have to be factored into the equation to some extent.

When it comes to deciding how to build muscle through exercise the majority of people will most likely consider weights training to be the best form of exercise for achieving this, and this is certainly one effective way to do it. However it can be possible to build your muscles using weight free body training as well, as the most important part of the process is ensuring that the muscle tissues are ripped, as it will be during the process of repairs that the tissue will grow.

Achieving this requires more than just physical exercise however, as it is also dependent on the tissues receiving the necessary dietary protein, to enable growth. This protein can come from red meat, fish and chicken, or from vegetable proteins, but for most it will probably be a combination of both – together with protein-heavy supplements. A good supplement to take along side is beta-alanine, it helps build and repair the muslces.

Source: buildmuscle.org

Practice the Power of Positive Exercise

Patricia Moreno is six feet tall (183 cm) and gorgeous.

When I first started as a personal trainer in 1990, Patricia was the most sought-after aerobics teacher in New York City. Aerobic instructors were the star of the booming fitness industry of the 80s, which made Patricia a true superstar among stars. (We’re talking about an era when “no pain, no gain” was the mantra, low-fat diets were all the rage, and “step” was a noun).

Whenever and wherever her classes were held, the hallways would be packed with spandexclad aerobicizers jockeying for a place in the class. Other teachers would typically have fifteen to twenty-five people in attendance. Patricia would have 100 (or whatever the legal capacity of the room was). She was, as they say in Hollywood, “a big draw”.

She was that good. Still is.

And she had more energy than any human on the face of the earth.

ALIGN WITH A HIGHER ENERGY
She’s no longer teaching aerobics, but her packed intenSati classes-part yoga, part life coaching – are taught throughout the country and offer movement with a message of self-awareness and empowerment.

She’s still six feet tall and gorgeous, has a “real woman” (i.e. curvy, not model-thin) body with minimum fat and a scary amount of muscular strength.

And she still has more energy than any human on the face of the earth.

Patricia – like me – is an optimist. She believes our natural state is one of energy, peace, and happiness, and even if we can’t achieve it al the item, it can always be the bull’s-eye we aim for.

“What depresses our whole energy and happiness is the way we’re thinking”. She told me.

Like many intuitive healers, Patricia believes energy exists on a vibrational continuum, with emotions such as anger, quilt, resentment, and fear on the lower end, while joy, peace, spirituality, generosity, and personal power exist on the higher end. When you’re out of sync, feeling depressed, pessimistic, and uncertain, it’s a good bet you’re hanging on the low end of the continuum.

When you’re in alignment with that higher energy, you know it. You feel fully alive, whole, and-well, energizes.

So how do you get on the high side of the energy continuum?

CHANGE ENERGY-DRAINING THOUGHTS
In Patricia’s classes, students shout positive, energetic affirmations while performing movements, that express strength, power, and courage. “You may not be able to hold on to the thought ‘I am strong’, for a full minute”, Patricia told me, “but you sure can repeat it vocally for a full minute, and if you repeat it while doing a movement – such as the motion of a bow and arrow – it’s enough to shift the belief or attitude that’s causing you low energy into the direction of high energy and personal empowerment”.

So, actions and words together pack a more powerful punch than thoughts do. In fact, used together in the way she recommends, they can change thoughts, especially the energy-draining kind.

You can try this at home, folks, Anything that gets you out and about in a quick, repetitive tempo can be the basis for reprogramming you brain and rebooting your energy circuits. First, get yourself in motion, and then, as you’re doing it, repeat a word or an affirmation: “I’m feeling happier now” works well. So does “I’m feeling energetic!”

Even when the words don’t describe how you actually feel, the mere act of saying the words as you move helps create the feeling of energy. You can dance, bike, walk, do jumping jacks, run- any repetitive motion that increases your heart rate will work. Speaking power phrases or affirmations, says Patricia, increases your oxygen uptake and helps program your brain, connecting the movement with the positive feeling.

REPEAT ONE ENERGETIC AFFIRMATION AT A TIME
Patricia suggests coupling the following energy-boosting affirmations with repetitive movement:

• All need is within me now.

• All the energy I need is within me now.

• All the strength I need is with me now.

• Al the love I need is within me now.

• All the courage I need is within me now.

• Every day in every way I’m better and better.

• Every day in every way I’m healthier and healthier.

• My body now restores itself to perfect weight and perfect health.

You may feel silly saying these out loud. I did, too, Doesn’t matter – no one’s listening. The point is, it works. And the negative voices in your head are going on about how this couldn’t possibly affect your energy, just ignore the little chatterboxes and do the exercise anyway.

“Building health and strength takes an attitude of courage”, say Patricia.
Remember, you’re aligning with your higher purpose. And who doesn’t feel energetic and on fire doing that?

By John

Accelerade to Retrieve Your Energy After a Workout

When it comes to energy, carbohydrates used to corner the market.

Not anymore.

For years – decades, even – carb loading dominated the field of sports nutrition. Standard operating procedure was to load up on pasta before a big run, and use carbohydrate drinks to recover from a hard bout of energy-draining exercise. With the advent of low-carb diets, the discussion about carbs and energy grew more sophisticated and nuanced.

We now know that a high intake of carbs can actually drain your energy by increasing both blood sugar and insulin, setting you up for an energy crash (not to mention weight gain and mood swings). Although the spectrum hasn’t swung full circle away from carbohydrates, the bloom is off the rose. There are more sophisticated, and effective, ways to reclaim your energy after a workout.

BALANCING CARBS AND PROTEIN FOR RECOVERY
When I was a personal trainer, there was much talk about the so-called “golden window”, a period of about 45 minutes right after exercise when your muscles would just soak up nutrients and energy, and your body would be primed for storing glucose (energy in the form of stored carbohydrates is called glycogen). Replenishing glycogen stores after exercise was the name of the game – that and repairing, rebuilding, and growing muscles that were broken down by a hard workout. Drinking or eating carbohydrates after workout is a time-honored way to restore the lost energy and make sure you have enough for the next day.

Now, interesting research has caused us to rethink that ancient wisdom. We now know that it’s critical to also take in some protein, and manufacturers are wisely paying attention to the ongoing and emerging research on just what the perfect mix of carbs and protein might be for maximum energy (and recovery). Exercise physiologist John Ivy, at the University of Texas in Austin, is one of the leading lights in this research. He has his own theory about what the right balance is.

“Our work indicates that a ratio of 2.6 grams of carbohydrates to 1 gram of protein works extremely well to replenish glycogen and speed muscle healing”, he told the New York Times in an interview.

And that’s just what you need to do to maintain, and increase, energy reserves.

DRINK BACK YOUR ENERGY
Robert Portman, PhD, is an exercise physiologist and biochemist who believes that the “sweet spot” for an energy or sports drink is a perfect combination of protein and carbs. So he and his research team at Pacific Health Laboratories in New Jersey went out and created it. It’s called Accelerade.

Recent research in the highly respected journal Medicine and Science in Sports and Exercise found that cyclists who drank Accelerade were able to crank out about 30 percent ore miles with more than 80 percent less muscle damage than those who drank conventional energy or sports drinks. The authors concluded, albeit with typical scientific reserve and caution, that Accelerade “could significantly benefit athletes in sports where endurance and recovery are important”.

Accelerade also come sin a gel pack, called Accel Gel. A number of studies have shown that people who consume Accel Gel have had more energy for workouts, as demonstrated by improved swim times, improved cycling times to exhaustion, and even improved training run finish success in slalom ski races. And Accelerade (the drink) has improved muscle recovery in runners, cyclists, and collegiate hockey players.

Remember, when athletes and exercise physiologists talk about “recovery” and “performance” they’re really talking about energy. Granted, you have to use these drinks as intended – after working out – but many people reading this book work out regularly and are frequently exhausted. If you find that your workouts are draining you of energy and that you’re not recovering fast enough, Accelerade or Accel Gel may be just what you’re looking for.

How exercise lowers blood pressure

Though it will increase somewhat during the hours after exercise, there is evidence that repeated exercise sessions will gradually lower resting BP, especially in those with borderline or mild hypertension.

Remarkable changes take place in your cardiovascular system when you exercise. However, blood flow to working muscles increases tremendously, which causes an immediate drop in blood pressure. The body responds rapidly increasing heart rate and cardiac output to maintain blood pressure at the level required.

As you stop exercising, blood pressure can fall just as dramatically. This is due to a number of factors:

* When the muscles stop contracting, there is no longer a pump to send blood back to the heart. Moreover, the heart responds by lowering cardiac output, and blood pressure drops.

* Thus, concentrations of metabolic byproducts (such as lactic acid) remain in the bloodstream, which causes blood vessels in the muscle to remain dilated. Allowing blood flow in these areas to remain high, resulting in a fall in blood volume of the heart, which lowers BP.

* Also, body temperature increases with exercise causing the blood vessels in the skin to dilate in order to lose the extra heat. Thus, reduces blood volume in the heart.

For some people, especially those who fail to do a cool-down routine and stand still after exercising, blood pressure drops so much that they faint. However, for most, the reduced BP is a desirable outcome.

Qi Gong: Exercise For Mind & Body Energy

Ever wonder why a cat grooms itself all day?

Well, clearly, it’s not primping for a night out on the town. So there must be some other reason. And through some inventive research at Princeton University, we now understand exactly why cats like to groom. (I know, that question’s never far from your mind). Even if you’re not a cat person, read on, because what I’m about to explain has some major implications for your well-being and energy.

Remember serotonin? It’s one of your brain’s “feel good” neurotransmitters. Because there are only about 200,000 serotonin neurons in your brain, and they have to service millions of cells, and because serotonin has a profound (although complicated and not completely understood) effect on well-being and mood, it’s no wonder that as a society, we spend an awful lot of money to keep the serotonin flowing. In fact, there’s a $130 billion industry (as of 2000) based on drugs that do just that (they’re called selective serotonin reuptake inhibitors, or SSRIs).

Back to the cat.

Barry Jacobs, Ph.D., and his colleagues in the psychology labs at Princeton inserted electrodes into the brain stems of cats and then recorded what was happening over the course of each cat’s day. Which was not much.

Until the cats started grooming themselves.

Once they started grooming, their serotonin activity increased forty fold!

No wonder they do it all the time.

But here’s the thing: What that 9 and other) research has taught us is that concentrated, repetitive motion raises serotonin activity. And that brings us to one of the best energy enhancers in the world – Qi gong.

MIND-BODY ENERGY EXERCISE
Qi gong originated in China thousands of year ago. It’s actually a family of mind-body exercises that share the following elements: regulation of the body, regulation of breathing, and regulation of the mind. If a practice doesn’t include all three elements, and if all three don’t occur simultaneously, then it’s not a member of the Qi gong family.

Three decades ago, Herbert Benson, M.D., the pioneering doctor who was among the first to introduce the concept of mind-body medicine to the United States, studies gi gong while he was researching what he termed “the relaxation response”. *He concluded that to reach a state of deep relation all you have to do is control your body, breathing, and mind.

In qi gong, as in many meditative practices, you control your mind by simply concentrating on a single though. It can be a word, a mantra, a sound, a letter. You regulate your breathing in some count of four and breathing out for a slow count of four), and you add regular, specific movement to handle the body part of it. Those three components are the trifecta of increased serotonin activity (and with it, greater energy and well-being).

PRACTICE MAKES PERFECT (ENERGY)
At the University of Southern California, Irvine, Shin Lin, Ph.D., a visiting professor from Shanghai University, has been researching the measurable effects of qi gong and tai chi. Lin and his colleagues use an EEG to measure brain waves. They use an EKG to measure heart waves and the sympathetic-parasympathetic nervous system balance. They use a laser Doppler to measure peripheral blood flow. These guys are serious; they’re performing rigorous, scientific investigation about what happens in the body and what happens to energy when you perform certain exercise.

And here’s what they found: significant, measurable, beneficial effects on the nervous system when subjects did gi gong and tai chi.

We don’t often think of energy as something you can measure, but Lin’s lab is doing exactly that. Lin and his research associates don’t stop with the EEG, the EKG, and the laser Doppler measurements, though. They also quantify the actual human energy field using infrared thermograph to measure light, and measuring electrical fields with a highly complex system called gas discharge visualization.

What they’ve demonstrated is that when you practice certain movements, such as those in gi gong, your energy increases. You get enhanced blood flow, signaling more energetic activity. You actually raise all the markers for energy – heat, light, and gas. Your energy objectively, measurably, and significantly increases. Couple that with an increase in serotonin levels and you’ve got a great prescription for boosting your overall energy.

So why not just do regular exercise?

Well, actually, you should (see chapter 3). But the thing about tai chi and gi gong is that you get many of the blood-circulating effects of exercise without the increase in stress hormones that usually accompanies a strenuous workout. In Lin’s lab, they have Bowflexes, stationary bikes, and weight training equipment. Although all these do greet things, they also raise levels of cortisol (the stress hormone), and weight lifting actually temporarily constricts rather than dilates the blood vessels. Tai chi and gi gong are excellent complements to conventional Western exercise and allow you to reach a relaxed, calm state while at the same time increasing your energy.

Which means you’ve got up one on that grooming cat?

D-Ribose Boost Heart Health Dramatically

Benefits of Supine Sleep Meditation

This deformity is purely an acquired deformity and takes a long span of time to develop. So it takes a long time for correction as well. Supine sleep meditation is the most effective treatment for curing this. Supine sleep will appear to be very difficult to the person because the person is in a habit to sleep by the side so meditation prior to sleep will help the person to fall asleep at the earliest and to divert the attention from sleeping posture.

Moreover nervousness, fear, anxiety, tension .will be driven off through meditation during bed time. Method is very simple. Put a very thin pillow under the head. Lie on the bed so that whole of back, shoulders, heels, elbows, etc. properly placed on the bed. Face upward and start long, slow and deep breathing. Focus both the eyes on the midpoint of the forehead between the eyebrows. Try to see or visualize your favorite scene/picture or flower, deity/idol on your mental plate. Pleasurable movements can also be concentrated upon or good memories can be recaptured. This act will become an act of bed time meditation in supine position and help to get sleep faster.

This if practiced at least for 15 days will make the person habitual of supine sleeping. A few months of supine sleep will correct the rounded shoulder deformity for ever. This in turn will improve the vision as well.

Practice Yoga for Yourself, Your Energy, and Your Life

Here’s an energy tip that crosses the boundaries of many of the categories in this site: Practice yoga.

Yoga is good for overall health and well-being; it’s an exercise that improves strength and flexibility; it can foster personal and spiritual development; it promotes sleep; it may aid in detoxing the body; and it is the ultimate example of mono-tasking, providing kind of focus needed to better organize your thoughts, you priorities, and your life. And yes, it is a wonderful way to manage stress, promote relaxation, and increase energy.

You don’t have to know your Asthanga from your Vinyasa to be impressed with the myriad benefits you can derive from yoga. Research backs up what practitioners have known for centuries – yoga, with its precise moves and controlled breathing, can relieve anxiety, increase concentration, promote a meditative state, and improve mood and energy.

A recent study points to why yoga may be effective at improving mood. An hour of yoga produced a 27 percent surge in brain levels of GABA (gamma-aminobutyric acid), a neurotransmitter that’s often low in people who are depressed or anxious. Yoga has also been shown to reduce fatigue in subjects with multiple sclerosis and relieve lower back pain in chronic sufferers. In yet another study, this one on subjects with chronic insomnia, researchers found significant improvements in sleep in those who practiced 30 to 45 minutes of Kundalini yoga once a day for eight weeks.

Reduction in fatigue, pain, and anxiety translates into one thing everyone wants: more energy for living!

But wait, there’s more. Yoga can also reduce heart rate and blood pressure, increase lung capacity, improve body composition, relax tense muscles, and improve overall physical fitness. Talk about an energy super-charge!

The practice of yoga began thousand of years ago as a way to attain spiritual enlightenment through physical and mental training. Today there are many yoga disciplines that vary in style and intensity, but all remain rooted in yogic tradition by incorporating various asanas (poses) and pranayama (breathing techniques).

In yoga, breath signifies prana, or vital energy, and is the connection between the physical and the spiritual. Practicing yoga helps develop mind-body stamina. By focusing on the breath, you can clear the mind of distraction, as you ease the body into a pose. Yoga practitioners often describe that increase in focus and clarity as feeling like the energy equivalent of a penetrating laser light.

In principle and practice, yoga promotes flexibility. Asanas can be adjusted to meet in individual’s fitness level or to work around an injury. With thousand of poses and a wide variety of disciplines to choose from, yoga can be fashioned to suit a wide range of personalities, sensibilities, and goals. Done consistently, it can almost definitely send your energy into the stratosphere.

FIND YOUR FORM
The most common form of yoga in the United States and Europe is hatha yoga. It encompasses a variety of styles, both strenuous and gentle; some focus on the physical, others the meditative. Some forms of yoga are exacting in the number and sequence of asanas, and others are more free-flowing.

Lyenga yoga emphasizes precision and form, and employs belts, pillows and other props to help students reach poses that would otherwise be beyond their limits. I Ashtanga yoga, on the other hand, asanas are performed one after another, quickly and continuously. Bikram yoga is a particular style developed in Los Angeles by Bikram Choudhury, a former Olympic gold medalist. It is practiced in a hot, humid room (typically from 950F, or 350C, to 1150F, or 460C) and is rapidly gaining popularity around the world. Then there are the many hybrid classes, which mix and match yoga styles. Why not try a few, and pick the one that most suits you and gives you the greatest sense of well-being and increased energy?

Whether your ultimate goal is a lifetime of inner peace or just an hour of peace and quiet, by practicing yoga – clearing your mind, challenging your body, and controlling your breathing – you can attain a state of relaxation and invigoration.

WORTH KNOWING
“Trying to find the right yoga class is like trying to find the right date”, says Cyndi Lee, founder of Manhattan’s Om Yoga. Asthanga may be a perfect match for your best friend but way too sweaty for you. Here area a couple of tips to keep in mind when hunting for the right class.

• If you’re a yoga novice, regardless of your level of fitness, begin with the beginner class. Give yourself a chance to develop proper breathing technique and good form.

• When searching out a yoga class, ask friends for recommendations, read class descriptions, sample various yoga styles, and try classes with different instructors until you find the right fit.

• Be sure to tell the instructor that you area a first time student, and always mention any physical limitations.