Made Moon Blog

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Got high cholesterol or high blood pressure? Would you like to lose a few pounds, improve your fitness level and reduce risks of heart attack? If the answers are yes I have some great news for you!

A study reported in Circulation; Journal of the American Heart Association has come up with some remarkable conclusions.
Barnard and colleagues studied 11 obese men aged 38 to 72, who voluntarily enrolled in the Pritikin Longevity Center 21-day program. Seven of the men had hypertension defined as a systolic blood pressure reading of over 140 or diastolic reading of over 90.

The exercise consisted of brisk walking on a treadmill for 45-60 minutes per day. By the end of the 3-week program the blood pressure of all seven previously hypertensive men was normal.

Exercise has been known to improve blood pressure but the extent of this progress in such a short period of time surprised the researchers.

Oxidative stress, the technical term for the presence of oxygen free radicals in the blood, was reduced by 28%. This is extremely significant. Free radicals wound cell membranes and damage DNA codes within the cell’s nucleus. Free radical damage has been shown to be largely responsible for heart disease, stroke, cancer and Alzheimer’s disease.

Nitric oxide availability also improved by 28%. Nitric oxide helps prevent heart disease and reduces heart attack risk in several ways, including reducing blood pressure. It also prevents cells in the walls of blood vessels from clogging the arteries.

All of these improvements took place even though the participants lost very little weight. This was no surprise to Steven Blair and his colleagues at the Cooper Institute for Aerobics Research in Dallas who in 1995 studied 25,389 men who had check-ups at the clinic.

As suspected Dr. Blair found, as a group, fat men were more likely to get sick and die early than thinner ones. But the story gets more interesting.

Fat men who were also fit lived as long as fit, thin men. And thinner men who were out of shape were nearly three times more likely to die young than fat men who were fit. In other words, once Blair factored in the men’s fitness levels, their weight had no bearing on how long they lived.

Blair was intrigued by the findings. It made him think that Americans fret and obsess about something that may be totally irrelevant for some people: how much they weigh.

Blair has long been highly regarded by obesity researchers. But now he is at odds with some of them. After all, he’s found that as long as they get in good shape, people who are overweight by 20 or 30 pounds have no increased risk for mortality.

Up to now, most studies linking obesity to ill health did not factor in the subjects’ fitness level. And that leads to mistaken results, Blair says, because although excess weight is associated with coronary heart disease, high blood pressure, diabetes and colon cancer, those are exactly the problems regular exercise can help to prevent.

Are you ready to give exercise and smart eating a try? As I was chatting with a new exerciser recently she made a very insightful comment. “If I don’t do it now I won’t be able to do it later.”

Fifteen years ago a highly skilled heart surgeon, sawed open Gene’s chest and stitched in bypasses to six of his favorite heart arteries. Six heart bypasses isn’t a record but it’s not bad for a 59-year-old non-smoker with normal cholesterol and blood pressure, no family history of heart disease and no weight problem.

Gene and his wife Bernie recently retired from their Wellness Center and are now providing heart attack prevention information, heart vitamins and nutritional supplements on their website: http://www.VitalHeart.info

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It’s a healthy body that can home a healthy mind. Fitness has been one of the prime considerations for the humans for ages. Several fitness programs have been developed for different kinds of works and sports. There are several procedures that can be devised and executed to tone the body muscles. They include running, weightlifting, exercise etc. These entire have different out comes and they require different level of skill and stamina. One of the basic requirements before going in for training is that of a good trainer. It is a great risk to try out the workouts by oneself. Every exercise has a different position and posture which when tempered with can result into sever damage to the body tissue.

One of the basic components of a fitness program is weight training. It is the systematic lifting of weights to strengthen and tone specific parts of the body. The nuances of this include the different weights, having proper attire for lifting weights etc. For example the gloves must be worn before going for high-end weights as it may cause corns in the palms and they also provide a good grip on the bars of the weights. The weight lifts are customized for different sports. Some sports like discuss throw or hammer throw require much more weightlifting then the lighter sports such as table tennis.

Gymnasium is a favorite place for aspiring athletes and fitness conscious people. The number of equipments in the gym can be really enticing and inviting for the work out. But it has to be kept in mind that not all devices are ones cup of tea. The requirement of a trainer is a prerequisite here too. Basically there are two categories of equipment found in a gym, the machines and the free weights. They both cater to different parts of the body and have different ways to execute. The machines are better in a way that they have meters in them which tell the extent of workout that a person has undergone. This helps the athlete keep a track of his stamina.

Work out is also required by certain kinds of patients to keep up their body in shape to defend the attacks. Especially in case of patients suffering from cardiovascular ailments the doctors suggest a set pattern of workout to provide strength to the heart muscles. These are light exercises for example brisk walking, lifting lightweights.

Another major component for a fit body is the dietary schedule. It is the intake of recommended food while one is undergoing a fitness program. Excessive intake of fats during fitness tenure can make the whole procedure futile. The dietician, who in most cases is also the fitness trainer, provides a list of proper foods to supplement and support the body’s work out. The food is a combination of solids and fluids. They, in which ever forms are, must be able to fulfill the bodily requirements of structural components. They must be rich in carbohydrates for the energy purposes and proteins to build the body tissues.

Fitness is fast becoming a very important characteristic of the human beings. The heavy work schedules and the long working hours require a person to be mentally and physically fit to take the toll of such work. So don’t forget to include a fitness schedule in your work schedule.

Mansi aggarwal writes about Guide to a Fit Body. Learn more at http://www.getaworkout.com

Now that the warmer weather is upon us it’s a good time to improve your health fitness with a fun exercise program. If you already have a workout routine in place spring is a great time to mix it up. And, if you don’t have one - there’s no better time than the beginning of a new season to start a new exercise program.

A regular exercise program gives our lives balance especially if it’s the opposite of how we spend the rest of our day. For instance, if you’re self-employed you may enjoy the direction and social interaction of a group health fitness activity. If on the other hand, you have a boss dictating what you do all day you may prefer running or being a soccer coach where you’re in charge.

A regular exercise program also offers up additional stamina, stress relief and an abundance of health benefits. Not to mention, if you get up before your spouse and kids some time to yourself.

If you feel that you’re at your best first in the morning get yourself up and out before the rest of the family cracks an eyelid. In my view, there’s no better way to start your day than with a good workout.

That said, whether you prefer to do your health fitness program at sunrise, noon or sunset - the key to staying healthy and fit is to either bite the bullet and get started or shake things up enough so your workout routine never gets dull.

The best way to transform a stale exercise program is to make it fun. When exercise is enjoyed chances are we’ll do it more and at a higher level. Hence, better results for our efforts.

So, do what you enjoy most. Forget about what kinds of exercises burn the most calories or which type of workout routine your friends favour - just do something that puts a spring in your step.

If your exercise program is in need of a spring makeover try the following tips. And, if you need to ‘grow’ a whole new health fitness regime hopefully these ideas will inspire you to get started.

Better your own time. If you like solitary activities like running, walking, cycling or swimming raise the bar by setting new goals to better your time or number of laps. Consider also training for a competition.

Count your steps. Strap on a pedometer and start counting those steps. Fitness experts say that 10,000 steps a day is a good target.

For more ways to add fun to your workouts visit: http://www.healthandwellnessmatters.blogspot.com

Take up a new sport. If competition spurs you on consider joining a different team sport or participating in a one-on-one activity like tennis or badminton.

Slip on some headphones. Upbeat music and a varied play list not only gives you an emotional boost and something to look forward to each time you workout but research suggests it also takes your mind off what you’re doing. The same goes for listening to self-improvement tapes or CD’s while you workout.

Laugh at yourself. Laughter is known to raise adrenaline levels which in turn allows for a more energetic workout. Listen to a comedy tape or if you’re a runner have a saying like “Catch Me If You Can” printed on the back of your T-shirt.

Alter your workout routine. If it’s your habit to turn left whenever you head out for a walk or run, turn right instead. Take a different path or do your usual route backwards.

Start you own club. An exercise program is always more fun when it’s shared. If you can’t find anyone to walk or workout with start a group of your own. Talk to friends and neighbours and post signs in neighbourhood looking for like-minded individuals.

Treat yourself. Acknowledge your success and commitment to your health fitness by indulging in a good book, a night out with friends or purchasing some new workout gear.

Sherrie Le Masurier is a freelance writer who writes extensively on nutrition, fitness and family health. For more health fitness tips visit http://www.healthandwellnessmatters.blogspot.com - Copyright.

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“Life walking” is more than walking for exercise and fitness objectives. It’s the larger ideal of using walking to change your life.

The objective for this New Year is simple: Get moving. Don’t wait. Time is running out on your sedentary lifestyle. What can you do to make this year count for your weight loss goals - and your life walking? Two simple things at least:

One: If you’re the type who is doing absolutely nothing right now, please start to do some walking regularly. Any walking at all contributes to physical activity - and well-being. If you’re already modestly active, then do a little more every day and you’ll feel great. You will lose weight but gain something else - a life walking!

Two: Walking is the numero uno activity you should focus on. Sure, there are millions of other choices for exercise, but we all know of people who are waiting till they find the “best exercise”. How many of them are in fact wasting more time looking, rather than finding? That kind of ultra-perfectionism in choices leads nowhere.

If you’re like the rest of us, the so-called “formal exercise” may not be part of your inclination or even your “must-do” agenda. But life walking can be. Remember, even if it’s just to and from the front door, you are already a walker. You have been a walker since you took your first steps as a baby. All you have to do is more of it.

It’s a strange fact that in 2005 we have to tell people to walk more. But humans have spent so many centuries reducing their need to walk, that it’s now become necessary to tell people they have to “return to life walking”.

The industrial age, the automobiles we have, the tele-commuting we now do, the dial-a-life we now ring for everything - and the zillion other similar “conveniences” we have added to our lives … these have all now become the collective cause for the greatest “inconvenience” we can have hoped to have - disease!

Every passing year, technology encourages us in the life of a “Sit Where You Are And Be Served, Oh Master!” kind of existence we have built for ourselves.

Fine. Let’s look at the bright side. We no longer have to walk for the conduct of our lives. We have to now walk for life!

I would like to stress that you should make walking a part of how you live every day, not make it an exercise project. It’s not a chore. It’s not an obligation either. It’s not even something to consciously think about. It’s become an imperative!

One year from now how actively would you be able to say you have lived life?

Say, you’re downstairs … and need something from upstairs: Would you yell for someone to get it for you, or would you be sure to bound upstairs and get it yourself without a second thought? Not because you have to, but because it feels good to move again - a long-forgotten skill and thrill revived.

When you actually start looking for chances to move, not ways to avoid it, you’ll know you have come full circle. By then, your body will surely reflect this weight loss and dynamism too. Importantly, your life will also feel lighter.

“Movement is in your nature. Just put it in your routine.” is what Mark Fenton says in his book “The Complete Guide to Walking”.

I’d add: Instead of pursuing mere weight loss, remember there’s a bigger revival crying for your attention - today, decide instead to regenerate the life walking!

Laxmi Krishna is a bestselling author on weight loss. She succeeded in losing weight superfast — 30 kgs. in just 32 weeks, with no dieting — through a unique walking program she has designed. She reveals her success secrets in her path-breaking guide.
Visit Laxmi’s site at http://www.walking-calories.com

Perhaps you are planning on purchasing a treadmill, elliptical machine, stationary bike, or some other home cardio equipment. How can you be sure you get the maximum fitness and weight loss out of your equipment?

Assuming you have talked to your doctor and have been approved for exercise, here are some tips for designing your workout routine for maximum benefits and years of success!

Here is the formula for success: Have goals. Your goals should include the number of times you will ride per week, the number of minutes, and the level of difficulty you select on your particular machine.

A. The number of times you ride per week should be chosen based upon your level of fitness and your motivation. For example, if you are extremely out of shape and not very motivated, you may want to set a goal to ride one time per week and then do it no matter what. This is better than setting a goal to ride 5 times per week and then only riding 2. By doing this you will be building a foundation of success which will snowball more success. Adjust this goal upward when you are mentally and physically ready.

B. The number of minutes you ride will also be determined by your level of fitness and your motivation. The difference here is that your time goal will change more frequently than your other goals. At first, you may have difficulty riding for a few minutes. You may start with a goal of 5 minutes and find you achieve that in a short amount of time - at this point it is time to change your goal upward. Again, do not set yourself up for failure but do not go too easy on yourself here. If you easily complete 5 minutes, do not jump your goal immediately to 30 minutes. Build up slowly.

C. The level of difficulty or tension you apply should not be adjusted until you have reached a specific time goal with the minimum being 30 minutes. If you can’t complete 30 minutes on a low difficulty setting it is not the right time to be adjusting your difficulty upward. When you go up a level in intensity it may set you back on your time on the machine. Readjust your time goals accordingly until you work your way back to your goal. Repeat.

These goals are designed to gear you toward long-term success. Many people start an exercise program with an intensity and mind-set of getting into shape within a week. This leads to soreness, fatigue, and burn out. Getting in shape is a worthy goal that takes time. When you carefully plan and execute your exercise regimen, your exercise sessions will become a ritual that adds pleasure to your day for years to come.

Bill Herren is the webmaster for http://www.weightloss-articles.com - the Top weight loss site. Weight loss articles, success stories, product reviews and much more! Every thing you need to reach your weight loss goals.

Functional training has been gaining in popularity the last 3-5 years as many gym-goers are turning to swiss balls, medicine balls, and other tools in an effort to find the latest technique to perfect their bodies. Fitness enthusiasts are using swiss balls for ab crunches, medicine ball throws, and tubing for a variety of exercise “spice-ups”. Many trainers are teaching new functional modalities to their “not-so-ready” clients and late-night info-commercials are advertising BOSU’s and stability balls to participate in the upstart of functional based training. How did it become like this? Why did we let it get this far?

There are skeptics in the fitness world that believe functional training is a fleeting state of uncanny 1-legged exercises, cable wood chops, and ball push-ups. There are bodybuilders that believe that functional training has no place for hypertrophic needs, and the housewife who thinks she is not capable of performing single-legged deadlifts (SLDL).

“If she only knew…she performs them everyday”.

What exactly is functional training? Is it limited to the Swiss ball and exercises on one leg? Not at all. According to Mike Boyle, in his new book “Functional Training for Sports”, he defines “functional training as purposeful training”. “Many athletes and coaches mislabel functional training as sport-specific, which implies that certain movements and patterns are specific to individual sports. In fact, functional training should be more accurately represented as “sport-general” training. Functional training looks at the commonalities of movement and reinforces them. Many misinformed argue that functional training is only necessary for the athlete–that only athletes run, sprint, jump, push, rotate, change direction, and pull. Not so. Our bodies have the ability to perform all of those actions.

“We lose the movement because we don’t train for the movement”.

Movement Fixes Everything

How does functional training enhance movement? Functional training focuses primarily on multi-joint movements; therefore, it is key to note that multi-joint movements integrate muscle groups into patterns. These patterns are created everyday in our lives: walking upstairs, carrying groceries, picking up dropped keys, carrying children, crossing the street, getting out of a parked car, and so forth. It is no surprise that most orthopedic injuries occur while performing normal activities of daily living outside the gym.

“How many times has a back spasm hit you while shoveling snow?”

“A painful knee while wrestling with your children?”

“Or a pulled calf during your sprint across the street?”

Well what about the office worker who is never active and needs a safe exercise program? Proponents of machine-based training argue that machine-based exercises are safer, however, machine based training will develop tone and strength, but it lacks in proprioceptive input (internal sensory feedback about body position and movement) and the lack of stabilization will more than likely lead to greater incidence of injuries outside the gym. Traditional resistance exercises are usually performed along a single plane. The use of machines further restricts the movement in an effort to isolate a muscle. However, humans rarely move one muscle at a time along a single plane. Even when the displacement of mass occurs along a linear vector, the joint movements that allow this linear displacement of mass to occur involves all planes of motion (i.e. sagittal, frontal, and transverse).

Modern science tells us that the brain does not recognize individual muscle activities because it doesn’t need to. Instead, the brain looks at movement patterns and creates coordination between all muscles needed. Bodybuilders tend to isolate muscles in the pursuit of hypertrophy and isolated muscle development does not typically play a major role in motor pattern development. Because bodybuilders tend to isolate muscles for bulk and strength, size and symmetry, they lack the appropriate movement patterns. The goal of functional training is to not only change how the body looks, but to improve how the body moves. Muscles will develop naturally through progressive resistance loads as different movement patterns are worked, which is why most athletes look like they have performed some bodybuilding.

How is Movement Improved?

The basic principle of functional training is joint stabilization. Picture this: You are moving your refrigerator a few inches so you can mop underneath. If the refrigerator is in the middle of the floor, you are going to have a hard time moving it. If you are in between the refrigerator and the wall, and you can anchor your foot against the wall and push more forcefully to move the refrigerator. Depending on your strength and current fitness level, it will move easier. Why? Because you have been stabilized.

“Imagine your body is a joint; let’s say the shoulder, or more specifically, the gleno-humeral joint. The wall represents the muscles of the rotator cuff and scapular stabilizers. Once resistance is initiated (moving the refrigerator), the humerus must be stabilized in order to produce enough force through the motion. Once the rotator cuff and scapular stabilizers secure the head of the humerus (foot against the wall), the prime movers can create the force to move the object”

The kinetic chain is designed to manipulate variable forces from a multitude of directions to effectively produce movement. Functional training focuses on improving movement patterns to decrease alterations or deviations in the alignment of a joint within the kinetic chain, which can affect the quality of movement and the perpetuation of faulty movement patterns.

Working in unstable environments allows the intrinsic stabilization mechanisms to produce joint and postural stability, allowing you to enhance your stabilization strength and neuromuscular efficiency. Performing exercises in a proprioceptively enriched environment (unstable), the body is forced to recruit more muscles to stabilize itself and thus intra- and inter- muscular coordination is enhanced. The more proprioception your training provides, the more the body will learn how to interpret it and use it. The greater the ability to use proprioceptive information, the body will have greater ability in controlling new complex and diverse information. The greater control you have over new and diverse environments, the better you can perform and less chance of injury. Once the ability of the neuromuscular system allows all muscles to work together in optimal levels of motor unit recruitment and synchronization, then the rate of force production and maximal acceleration improves. Athletes have tremendous skill and body awareness because of their “movement-improvement” training,
and this translates to overall optimum performance in or outside the competitive arena.

Why functional train? Mostly every task you perform outside of sitting at a table, car, or lying in bed, is performed standing. For the body to execute movements in a standing position, every muscle has to be activated: from the soleus, biceps femoris, glutes, multifidus, transverse abdominis, erector muscles, sternocleidomastoid, and numerous others. If all these muscles are involved with a simple task of placing a box on top of a shelf, why not train the muscles together simulating that movement? What if the goal is fat loss? Fitness enthusiasts that have a goal of fat loss can benefit from functional training because when exercises are performed in a proprioceptively enriched environment (unstable), the body is forced to recruit more muscles to stabilize itself and thus more calories are expended.

Who Needs It?

Our body is created to properly run like a machine. It is through uncontrollable tangible and intangible factors that our bodies tend to lose their efficiency: lifestyle, nutrition, medical conditions, occupation, and genetics all play a role in our ongoing developmentalong with improper exercise technique. There is a place for movement improvement training in anyone’s workout. The undying desire for a better-looking physique cosmetically goes beyond fat loss, big arms, and tight butts. The natural human physique can look strong, healthy, and balanced if it is trained how it is to function properly. If you sit, walk, bend, lift, turn, run, throw, kneel, sprint, step, push, pull, or lie, you can benefit from functional training. Functional training is “movement improvement” training. Athletes and coaches have been using it for years and making it specific to their sport. Now with proper instruction, you can use it to prepare for the sport of life.

References and Sources

Boyle, Michael. 2003. Functional Training For Sports. Champaign, IL.: Human Kinetics.

Cook, Gray. 2003. Athletic Body in Balance. Champaign, IL.: Human Kinetics.

Clark, Michael. 1999. National Academy of Sports Medicine: Personal Training Certification Course. [Online] www.nasm.org September 24, 2003

Santana, Juan Carlos. 2000. Functional Training: Breaking the Bonds of Traditionalism Companion Guide. Boca Raton, FL.: Optimum Performance Systems

John Izzo holds a BS in Exercise Science with a minor in Health Promotion specializing in Community Nutrition, along with certifications from the National Academy of Sports Medicine (NASM), American Council on Exercise (ACE), National Endurance Sports Trainer Associations (NESTA), and American Fitness Professional & Associates (AFPA). Presently, he is Health & Wellness Director of the YMCA of Greater Hartford (CT) and Master Lecturer for World Instructor Training Schools (WITS). He is an enthusiastic trainer and a fan of all that is functional.