A Few Basic Tips on Getting and Staying Healthy

One of the Founding Fathers of the United States, scientist and statesman Benjamin Franklin, coined the famous rhyme, 'Early to bed and early to rise, makes a man healthy, wealthy and wise.' This popular adage underscores the importance of sleeping and how it affects the overall health of a person. Of course, if you want to be in the pink of health, there are other things you need to do and commit to away from drifting into dreamland. You also need to eat right, exercise, and stay away from excesses and unhealthy habits.

Being and staying healthy may entail a bit of hard work, especially for those who were born with a body that can easily succumb to certain diseases. Some people are naturally born with a good-looking physique, while others still need to spend long hours in the gym to achieve it. If you're planning to work out so you can stay healthy and be in great shape, you may also need to take supplements to complement it. You can read more about supplements on various health and nutrition websites.

If you're not ready to hit the gym just yet, you can do some basic exercises first to get your body conditioned and just generally sound. Believe it or not, simple breathing exercises can already do wonders to your body. Here's a simple breathing exercise you can do even while you're in the office: first, completely empty your lungs by exhaling slowly but forcefully through your mouth; second, take a very deep breath in through your nose; next, hold your breath for twice as long as the time you took it in; Finally, breathe out or exhale about four times longer than it took you to inhale. Do this ten times and feel your body being revitalized.

Walking is also a very basic form of exercise that can be taken for granted. If you lead a sedentary lifestyle (read: sitting for hours on end at work or at home), you become more vulnerable to certain health risks like heart disease, stroke, high blood pressure, and cancer, among others. If your work requires you to sit in front of the computer for at least 8 hours every day, be sure to find time to get up from your chair and do a 30- to 40-minute walk. Doing this daily can help lower your blood pressure, manage your weight, and even improve your mood.

Following these tips may just be what the doctor ordered so you can stay fit and healthy as a horse. You can browse the web for other forms of exercise and you can read more about supplements so you can find out for yourself what's ideal for you in terms of your health goals.

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The Benefits of DIY (Do It Yourself) Personal Fitness Training

Defining DIY (Do It Yourself) Personal Fitness Training

The author's definition goes like so – you learn about fitness training from a reliable source, practice what you've learned under the guidance of a certified personal trainer, and then continue your program on your own to achieve and maintain your desired level of fitness. Voila! – DIY personal fitness training!

Alternately, if you can not afford to hire a trainer to ensure you use the proper form and avoid injury, you can use alternative sources – reference materials, the internet, video demos, and people who are knowledgeable about fitness (including your doctor).

A word of caution: use advice from other people carefully. They will not pay the doctor's bills when you hurt yourself.

The Point of This Article

In this article, the author is not downplaying the importance of using an expert to achieve the fitness level.

Instead, the thought is that you can educate yourself about weight and interval training and possibly employ a trainer to help you learn. Then, after you can do exercises with the proper form and learn how to create your own workouts, you no longer need a trainer.

The Components of Fitness

This discussion covers both aerobic and strength training. Recent information emphasizes both as part of a comprehensive health improvement plan.

We already know that you can not run every day and hope to achieve fitness. On the other hand, strength training alone may not help you achieve the benefits of aerobic activity.

Bottom line – your fitness plan must incorporate both aerobics (ideally interval training) and strength training. Equally as important is the nutritional plan supporting these two activities.

What's In It For You

Why would you want to put in the time and effort to learn about fitness and eventually become your own personal fitness trainer?

Consider the following benefits:

  • If you have reached an age or state of health where you understand that being out-of-shape has seriously affected your ability to function effectively, you will realize what it has cost you. Are you a baby boomer who can not get up from your lounge chair and can not walk up stairs without getting out of breath? The getting-fit advantage of increased mobility and feeling better is obvious.
  • Constantly dieting without results? Strength training creates the furnace (muscle) to burn fat. The benefit of accelerating weight loss is a major reason for getting into shape.
  • An increased level of fitness helps combat symptoms of the condition called diabesity. Some of the symptoms are high blood pressure, high cholesterol, and elevated blood sugar.
  • Everyone wants to look their best. Getting into shape defines your musculature. Obviously, men achieve more definition than women, but women appreciate a well-toned body, especially when clothes fit perfectly.
  • The process of getting fit combats stress. Starting your day with a workout is one of the best methods to address the stress in your life.
  • This is perhaps the most important benefit of DIY fitness training – if you are committed to better health, the steps you take to achieve fitness automatically attract more activity to get healthy. For example – as you find your body changing into a more appealing shape, you clean your food cabinets of junk food.
  • You can save big bucks using DIY personal fitness training. Working with a trainer can be costly. It may take a while before you find one who has the expertise to address your goals. No one knows your body's limitations as well as you do.

Where to Start

Only you can evaluate your knowledge about fitness.

You may not have cared about the topic until you reached an age where you found yourself overweight, out-of-shape, and sick.

Maybe you have stayed in shape your entire life and keep up with current health information.

Regardless of your depth of knowledge in this area, there are experts who have documented successful fitness plans in book form. The books are inexpensive, full of valuable advice, and one of the best places to get started on the road to health and DIY personal fitness training.

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Who Needs a Gym for Weight Loss and Personal Training?

In the last few decades, gyms have exponential growth. In your neighborhood, there's probably at least a useful, and then down the street, there's probably a few more. They all want your money, but many of us can not pay for gym memberships. Neverheless, personal training from home should still be available, and, moreover, who has the time to get to a gym, and deal with all the other members or limited machines? Instead, use the following tips to succeed with weight loss or personal training without a gym.

Your own home can be transformed into your personal gym and warehouse with just a few pieces of inexpensive equipment. A bench, a few dumbbells and anything else you wanted to add in are all you really need, and you can do almost any exercise that you can think of. You'll save tons of money while enjoying all of the benefits and advantages of being able to work out right from home.

Public parks are great for working out and getting on track with your weight loss. Of course, you'll probably find plenty of recreational areas, but do not be afraid to get creative. Trees can be used for pullups, hills can be used to run sprints, and much more.

Of course, public recreational areas have all of the sports courts you could ever want. Basketball courts, tennis courts, tracks, football and soccer fields, baseball diamonds and more will all be available wherever you live, free of charge and open to usage by the public.

Look into your local town or county's trails or any other recreational systems that they have in place. Take out your bike and go for a ride, or simply take the dog out for a long walk. All of these steps will help you begin making great strides in your personal training efforts.

Weight loss can seem very challenging, and sometimes it looks like you need to join the craze and sign up for a gym. But you really do not. You can save all of that money and still succeed with weight loss by simply opening up your eyes to the amazing possibilities you have for exercise all around you. Workout from home, use local parks or trails, and more, and you'll start making progress today without ever needing to step foot into a gym. In fact, many places are offering affordable outside personal training right in your very own home.

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Three Self Assessment Options For Physical Fitness

To live a healthy, active, and long life, physical fitness is key. But before you begin or come up with a workout routine to reach your goal for weight loss or weight gain, it's important to know your fitness level first. Do not let expensive gym memberships or confusion how to get tested get in your way. Physical fitness tests are easy to do and you will only need simple equipment like a watch or stopwatch, a tape measure or yardstick, and a pencil and paper. Try these three self-assessment options for your physical fitness:

1. Muscular fitness
You can measure your strength or muscular fitness with the simple push-up. An acceptable modification for this is by starting push-ups from your knees instead of your feet. Lie on your stomach, your elbows bent and your palms just beside each shoulder, and shoulder-width apart. Keeping your back straight and your belly tucked in, firmly push up with your arms until you're up as far as possible, with elbows as straight as you can but not locked out. Lower your body until the chest just brushes the floor. Repeat the exercise. Count each time you complete one full push-up. Record the highest number you can complete. The last couple push-ups should be a bit difficult but not painful.

2. Flexibility
The flexibility fitness self-assessment test measures the backs of your legs, hips and lower back for flexibility. Sit at one end of a yardstick on the floor with your feet on either side of the stick. The bottom of your feet should rest at the 15-inch mark. Reach forward and down the stick length, holding the position as long as you can at least two seconds. Record the distance you reached forward. Try this test for another two times. Record the best of the three reaches.

3. Aerobic fitness
Record your pulse by placing your index and middle finger over the side of your neck. Once you feel the pulse, count the beats over 15 seconds on your watch. Multiply the number of beats you count by 4. The product of the equation is equal to your heart rate per minute. Record the number. Next, take a brisk walk of about 1 mile and record your pulse again. Repeat the entire exercise and record the second set of results.

It's important that you keep track of your progress. If you want to self-asses and repeat these three physical fitness tests, try an interval of every six to eight weeks. When you discover any trends and progresses, record your measurements carefully. Then you can adjust your exercise program accordingly. You should share these self-assessment records with your doctor who can help you to understand and react to your results. For a more efficient physical fitness assessment on muscle gain and body fat loss in London, Shaping Change can help you in every step of the way.

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Rest and Recovery – The Missing Link to Your Training Program

In most cases, coaches forget to consider probably one of the most crucial components of any training program-rest and recovery. With the advances in sports science and the growing culture of year round training among youth today, our athletes are more active than they've ever been in spite of an obesity epidemic among sedentary children and adults. In most cases, they are working in environments where quality training is not emphasized and overtraining is the norm.

Here are a couple reasons why incorporating rest and recovery into your training program is important:

  1. Energy Stores Replenished – with the proper amount of time, this will give athletes a chance to refuel energy stores (muscle glycogen) and hydrate to perform at maximum levels.
  2. Muscle Growth – this occurs when the rate of muscle protein synthesis is greater than the breakdown of muscle protein breakdown. Without rest, the muscle continues to break down as you risk overtraining or possible injury.
  3. Mental – the lack of recovery can lead to overtraining both physically and mentally. Some symptoms of overtraining are staleness, depression, sickness, lack of performance, etc.

Below are some simple ways to aid in your athletes' recovery ensuring they perform at higher levels with less chances of injury.

Rest and Recovery Tips

  1. Sleep 7-8 hours a night – during this time, growth hormone is released along with numerous bodily functions that promote muscle growth and recovery.
  2. Active Recovery – studies show active recovery is far better than passive recovery (no activity being done). Some examples are having a catch, going for a light jog or swim, etc.
  3. Lighten your weight load at the end of the week – lifting heavy all week can be too taxing on the body and inhibit recovery. Lightening the load of lifts at the end of the week gives the athlete an opportunity to focus on speed of movement while giving his or her body a chance to heal.
  4. Decreasing Intensity every 3rd or 4th week – decreasing intensity can come in many forms such as lowering weight loads, reps and sets (volume), etc. I have found doing this every 3rd or 4th week gives the body a chance to come back fresh and ready to take on increased loads and intensities as you move along in your program.
  5. Yoga – this is a great way to activate and stretch muscle groups while releasing unnecessary bodily tension.
  6. Foam Rolling – in replacement of a deep tissue massage, foam rolling can massage out the knots or trigger points that have accumulated over months and years of training allowing you to stretch easier and increase range of motion.
  7. Cold Tub Immersion – studies have shown an increase in performance following cold tub immersion and cold / warm tub contrast. Also, an increased psychological benefit of athletes' mental readiness to compete in following days has been recorded.

As the season gets closer, the Parisi Speed ​​School has been traveling to high schools to provide our Rest and Recovery Circuit designed to make the athlete feel and perform better in proceeding days of competition. Our 4 station Rest and Recovery Program, each approximately 15 minutes long goes as follows:

  1. Light Warm Up
  2. Foam Roll
  3. Yoga / Active Stretching
  4. Cold Tub Immersion

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The Truth About Getting Firm, Flat Abs

One of the biggest goals that all people have with personal training and weight loss is getting firm, flat abs. That's what we all want, and we all know the only way to get there is by spending hours performing hundreds and hundreds of situps and crunches, right?

Not so fast. When you want to get great abs, you do not need to do any situps. In fact, these have been proven to be ineffective exercises which can be completely replaced. Not to mention that exercise is only one core component to be successful in your quest for hard abs. When you're ready to finally reach your personal training and weight loss goals, use the following information to get on track.

Situps and crunches only workout a fraction of your entire abdominal region. And endless reps are not an effective way to train. Instead, target your entire core with smarter exercises incorporating twisting or stabilization moves. For example, planks are a great abdominal exercise, and will train those muscles the way they are meant to be used in the real world. Using medicine balls or kettlebells can also be great for your abdominal region.

Compound exercises which build muscle through your body are also a great way to train. For example, when you do squats, which really target your legs and butt, your abs are used as a stabilizer, and also get worked. Deadlifts are another example of this. In this way, you can target many muscles at once, and be more successful in your efforts while taking even less time.

Nutrition is just as important to reaching your personal training or weight loss goals to get abs as exercise, if not more important. You can have the best abs in the world, but if they are covered in flab, you will never see them. Therefore, you have to have a healthy, balanced lifestyle, and you need to work towards eating right to ditch excess pounds. Keep this in mind as well: 70-80% of how you look is what you eat.

If you never want to do a situp ever again, you do not need to. In fact, you can get better abs, and see more weight loss and personal training success, by doing just that. Instead, start using the right exercises and techniques, and starting incorporating a smart nutritional plan, and you'll finally start to make progress. Your goals are within reach when you put common myths aside and start training intelligently.

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Why You Need A Certified Personal Trainer

Right now, an estimated 3 million Americans are paying for the services of certified personal trainers – sounds like a lot, but remember that's only about 1% of the American public. So what do they know about personal trainers that you do not?

Certified Personal Trainers Keep You Accountable
How many times have you started working out again, only to miss first one, then two workouts and soon thereafter stop training again again? Whatever it's because your training partner does not show up, you just do not feel motivated or you're not seeing your desired results from your weightlifting the reason does not matter – what matters is you quit again.

By using a certified personal trainer you'll be much more likely to show up for every weightlifting session – especially if you'll be billed for their time whether you show up or not. But it's not really the money – when you know someone is going to be there waiting for you every session you'll feel obliged to show up and give your best, even when you do not feel like it. Soon your results will both impress you and motivate you that much more – you'll head to the gym because you REALLY want to work out!

Certified Personal Trainers Know What Works
Every week all over the world you'll see people who have just joined the gym walking around in a daze, unsure of what to do, what bodypart to train next or how to train the muscles they want to build. Hiring a certified personal trainer right from the outset lets you skip those first few weeks of confusion and start right in with the right exercises in the right order.

Another big issue has been tagged 'bro-science'. There are a lot of 'old wives' tales' floating around every gym, with fitness advice that's either outdated or was never correct in the first place. This information has been passed from person to person for so long it's spouted as 'science' by your gym bros – hence the name. But your personal trainer has been trained in what DOES work – and renew their certification every couple of years.

As a result, even weightlifters who've been training for a few years can benefit from sessions with a good trainer – after all, have you ever heard of a competitive professional bodybuilder who did not have a personal trainer? So if a certified personal trainer can help pro bodybuilders at that level, imagine what they can do for you!

Certified Personal Trainers Design A Weightlifting Program That Works For YOU
Three factors are all-important in designing your weightlifting routine: your genetics, your goals and your current level of fitness. This is why it's not as simple as finding a weightlifter which size & shape you like and then copying what they do in the gym, or blindly following a workout routine you found in a bodybuilding magazine.

Similarly, you may want to focus your exercise routine on getting stronger, building muscle, losing weight, gaining energy or just achieves a higher fitness level – or any combination of those. Yet each requires a different mix of exercises, weights and reps to accomplish. How can you just follow that sexy woman's routine if you do not know whatever her intention is to burn fat, maintain a healthy weight, build strength, carve out a perfect beach body or just build the stamina and energy levels she needs to keep up with her 3 kids?

Your personal trainer will create a program that's right for YOU, designed to help you meet your goals through steady progress from where you are now to where you want to be – and often well beyond where you thought you could go. And make sure you get there in the shortest time without doing anything to injure yourself or delay your progress. You're in the gym to improve your physical fitness, and your certified personal trainer is the best weapon in your fitness arsenal – get hooked up with yours today!

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Want to Become a Fitness Trainer? Job Descriptions and Career Demand Stats

If helping people to get and stay healthy is something you feel passionate about, then why not begin a career as a fitness trainer or personal trainer? The time has never been better to begin your personal trainer career. Job outlook is outstanding and the health and satisfaction benefits are awesome.

Find out what it takes to start your personal trainer career and what qualities you need to meet fitness trainer job description requirements. Also learn just how and why job outlook for this personal trainer career field is so great right now.

Fitness Trainer Job Description

Fitness trainers typically lead, instruct and motivate individuals in exercise activities such as cardio and strength training. Their main objective is to assess the physical fitness level of a client and to help them set and reach their desired fitness goals.

Fitness trainers enjoy careers with flexibility, personal interaction and creativity. They do things like:

  • Work one-on-one with a client or with two or three clients at a time.
  • Work in a gym, their clients' homes or out of their own homes.
  • Design and implement their clients' workout routines from scratch.

Desired Qualities for Fitness Trainers

If you are interested in a career as a fitness trainer you should have or be able to develop these qualities:

  • Be outgoing
  • Have excellent communication skills
  • Be good at stimulating people
  • Be sensitive to the needs and abilities of others
  • Be in good health and be physically fit
  • Have strong sales skills with the personality and motivational skills to attract and retain clients

Personal Trainer Career Outlook

  • According to the US Bureau of Labor Statistics, “employment of fitness workers is expected to increase 29 percent over the 2008-18 decade.”
  • People who are certified in personal training and / or have degrees in fitness-related subjects can have better career opportunities.
  • Personal trainers who incorporate new technologies, nutrition and wellness into the services they provide may also be in more demand.

The US Bureau of Labor Statistics answers this question:

“Why is now the best time to begin a career in personal training?”

  • An increasing number of people are spending time and money on fitness.
  • More businesses are recognizing the benefits of health and fitness programs for their employees.
  • Aging baby boomers are becoming increasingly concerned with staying healthy and physically fit.
  • A reduction in the number of physical education programs in schools, and parents' growing concern about childhood obesity creates demand for this career field.


A personal trainer career field can offer benefits such as:

  • Continuing health and physical well-being
  • The freedom to create your own schedule and build your own routines
  • The ability to run your own business.

If the fitness trainer job descriptions and personal trainer career demand statistics in this article have you fired up to begin a new career as a personal trainer, then get started today!

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Golf Position: Impact Position

The next position that we are going to talk about is the all important impact position. Moving down from the last position that we talked about, a rotary motion of the body as well as the unleashing of the wrist hinge that you have created is going to square the clubface through impact. A few of the points that you need to look at impact are; that your spine angel should remain constant, in fact your spine angle should remain constant through the swing. That is, the spine angle that you created at address like this, should be maintained. You should not be moving across like that, you maintain this angle as well as the spine angle looking down the line. That angle that you created at address there should be maintained. There should be no raising or lowering of that spine angle so that is important that it should be maintained through impact.

At impact the hips will have been unleashed and they will be turning around 45 degrees to the ball target line like so. The shoulder line will be around 10 degrees open. They will not be square. That was a bit of an old myth that the shoulders should be square at impact but they will be in fact open at impact.

Now through the impact area there is a strong correlation between your elbows and your hips. The right elbow at impact will be just in front of the right hip there and left arm will be the same as we talked about at address. The top part of the left arm will be touching your chest and that will be there at impact again. In fact the impact position is very similar to the address position. The only differences are: the hips are turned around, the left knee is straightened, and the hands and butt end of the club will be slightly ahead of the club head.

Now of course at impact the main thing that you will want to do is have the clubface square assuming you are hitting a straight shot. Coming from inside the target line-coming from that position down through impact you want the clubface to be square. To do this you want to maintain those spine angles-if you get ahead of the ball like that the club head is going to be open. If you have walked back and stayed back on your right foot you are going to have all sorts of problems. The club head will probably be closed so make sure you keep your spine angles correct. Get all the other positions correct and then through impact hopefully you are going to have a square clubface and be in that position there.

The impact area all through this zone is called the “power zone”. In the golf swing you want to rotate to the top creating that torque then start down slowly and when you are getting through these areas here, this is the “power zone” coming through impact. This is where you want to rip the ball.

You can not rip the ball from the top of your swing. If you do that you will probably come over the top you are going to start hitting from your shoulders, from the top of the swing and you are going to lose all the power. You are going to use it up by the time you get down through impact-you are not going to have any power left. You need to get to the top of the back swing let it go, then let it rip through the impact area. If you have done this correctly you will find yourself in the next position that we are going to talk about that which where the club is parallel to the ground again.

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How To Get Certified For Personal Training

Do you wish to pursue a career in the field of health and fitness? There are a number of different people who wish to become professional fitness instructors, but they do not know about how to become certified for it. If you are an active body builder and know all of the secrets of body building and personal training, you can just join a gym, or open your own to start teaching. However, that will not be much good because unless you have professional training, you will not be able to get a lot of customers.

Everyone in the world of today wants to learn from those who have professional knowledge of what they are doing, and since the years of experience that you might have, it will not be much good unless you are able to get professional certification. How to get certified for personal training is simple and not very difficult. There are a number of different things that you need to note however. Firstly, it is not as easy as many people might think. A lot of people believe that getting professional certification in the field of personal training is easy and a hassle free process; it is anything but.

In order to get certified for personal training, the first step that you need to take is to join a professional training course. Now, there are a number of different types of courses that are being offered to people today, so make sure you choose one that suits your aspirations. Some people are happy enough for signing up for and getting an online certification, while there are many others who wish to get their fitness instructor training from state of the art, internationally recognized institutions. The job of a personal trainer is more and more in demand these days as obesity levels all over the world are rising and people are looking for ways by which they can reduce their weight. Gaining proper fitness is the job of every responsible person who desires to lead a healthy lifestyle, and with the help of these training institutions, a person can get certified.

If you are learning how to get certified for personal training, talking to those who have already achieved their professional training certification will help you greatly. There are a large number of people who you can talk to, and most of them are providing their fitness consultant services on the internet only. All you have to do is visit their website, and engage in a conversation with them. This will help you very much in planning a planned path towards your aim of getting professional certified education, making it much easier for you to get a clear idea about what needs to be done.

There are lots of benefits for those who qualify and get appropriate certification for personal training. You can start your own training and fitness program first of all, and do not have to reliant on others to give you jobs. A lot of instructors have their own gyms in real life, but in order to maximize their profit potential, what they do is create a complete copy of the tips and tricks that they wish for their students to learn, and post them online. This way, you can just purchase their fitness program from their official website only.

If, for instance, there are not any professional institutes or colleges within your area that provide professional certification for health and fitness programs, you can also sign up for an online course. Online courses are easy to sign up for and complete, and give a basic idea of ​​the total fitness regimes and types of exercises that are involved in personal training. Talking to already certified professionals to learn how to get certified for professional training is an extremely important step, because they will be able to guide you about the job opportunities within your area as well as the best institutions that you can choose to join.

Various health clubs that are located in different locales also run their own fitness instructor programs, so for people who are just looking to get local qualification; This is a great idea and will help them immensely in getting a job in their vicinity. People who are interested in becoming personal trainers need to learn how to get certified for professional training in order to maximize their job opportunities and get a larger pay.

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Fighting Metabolic Syndrome

Metabolic Syndrome is a condition that was only identified about 20 years ago. It's a condition many people have but few understand. Even the experts debate its existence. But most would agree that the risk factors that make up Metabolic Syndrome or Syndrome-X as it's sometimes called are very real and very serious. According to the American Heart Association some 47 million people have it. That amounts to one in six people.

It's new, it's common, and it has a scary name. So what is it? In truth, Metabolic Syndrome (Syndrome-X) is not really a disease, it's a group of risk factors. None of these risk factors alone are good news, but when combined they are indeed scary. They are high blood pressure, high blood sugar, unhealthy cholesterol levels, and abdominal fat. Among other things they can double your risk of blood vessel and heart disease and increase your risk of diabetes by five times.

Risk Factors for Metabolic Syndrome

According to the American Heart Association and the National Heart, Lung, and Blood Institute, there are five risk factors that make up metabolic syndrome. Being diagnosed with at least three of these risks factors means you have Metabolic Syndrome.

Large Waist Size
For men: 40 inches or larger
For women: 35 inches or larger

Cholesterol: High triglycerides
Either 150 mg / dL or higher
or Using a cholesterol medicine

Cholesterol: Low Good Cholesterol (HDL)
For men: Less than 40 mg / dL
For women: Less than 50 mg / dL
or Using a cholesterol medicine

High Blood Pressure
Either Having blood pressure of 130/85 mm Hg or greater
or using a high blood pressure medicine

Blood Sugar: High Fasting Glucose Level
100 mg / dL or higher

Since it's a collection of risk factors rather than a disease, the experts are not exactly sure how it develops. They have however identified some risk factors. These include Insulin resistance, unhealthy lifestyle, obesity (particularly in the abdominal area), and hormonal imbalance.

Even though Syndrome-X is becoming more common, there is good news. It can be controlled by making lifestyle changes.

Yes, these are the very same changes we're always speaking of. First off you need to eat healthy. No surprise there. Second you need to become more active. You do not need to go over-board, just do something you enjoy. If nothing else, walking is a great way to burn some calories and unlike some activities it will not interfere with that most important of exercises. Yep, you guessed it, strength training.

Strength training increases lean tissue and this allows for more storage of glucose and greater glucose uptake therefore helping to lower blood sugar.

Strength training has been shown in numerous studies to decrease peripheral insulin resistance. This has huge implications for sufferers of Syndrome-X and type 2 diabetes. Ivy (1996) showed that improvements in insulin resistance and glucose tolerance with strength training are highly related to an increased skeletal muscle insulin action. Topics undergoing resistance training improved many of the abnormalities associated with this metabolic syndrome: rarely glucose intolerance, hyperinsulinemia, abdominal adiposity, hypertension, and hypertriglyceridemia, Castaneda (2002).

There is also evidence that strength training increases HDL cholesterol in normal subjects and lowers triglyceride and LDL levels in type 2 diabetics Willey (2003). In addition strength training has been shown to reduce visceral fat deposition by way of enhanced basal metabolism and activity levels while counteracting age and disease related muscle wasting.

Strength training improves insulin sensitivity and glycemic control, and has positive effects on hypertensive and lipid profiles Willey (2003).

The risk factors that make up Metabolic Syndrome / Syndrome-X are real, but we have an arsenal of weapons at our disposal. Lifestyle changes including diet, increased calorie expenditure and of course, strength training. It's a battle we can win.

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5 “Skinny Jeans Approved” Abs Exercises for Women

When it comes to what women want, be it a good man, shoes that do not hurt your feet, or a wardrobe that would make Mariah Carey jealous, a sexy mid-section would be near the top of that list. To a guy like me, nothing is more sexy than a woman with trim abs. I've trained women for years and my track record speaks for itself. The results my clients have achieved over the years has bought many pairs of skinny jeans out of the back of the closet!

What's standing between you and perfect abs may not be your fault. Women carry more bodyfat than men do, this is common knowledge. But did you know that a woman's body is predisposed to retain bodyfat? This can make it challenging to lose those extra few pounds and get a sexy mid-section.

The fact is, there is an answer. The type of abs exercises women do during workouts can determine whether you pass or fail at getting great abs. There are ab exercises that are more appropriate for a woman's physiology than others. The great news about these abs exercises for women is that you do not have to break your back to perform them.

1. Crunches. The go-to out of all abs exercises for women. Perform them with your fingertips right behind your ears. When you contract, do not pull your head toward your knees, rather focus on a point on the ceiling. That way you are not using your neck and you move your upper torso in one movement.

2. Supined Bicycle. This exercise will give you results quickly. With fingertips behind your ears, bring your right knee in and your left elbow forward. Alternate the movement for 20 reps each time.

3. Exercise Ball. If there were an abs exercise for women tailor-made to your needs, it would be this one. It puts so little strain on your back, yet produces maximum results every time. Feet flat on the floor. Ball under your back. Fingertips behind the ears – and just pull your torso up. Remember to focus on a point on the ceiling!

4. Ab Wheel. I love this abs exercise for women because everyone who I have ever introduced it to raves about it. It's a total ab workout, (you only need to do about 5 reps to get results!), And there is zero back strain. On your knees and the wheel out in front of you, lean forward and roll the wheel in front of you keeping your back straight. If you're new to this exercise, you can move halfway out, but as you get more advanced, the further out you can extend your arms.

5. Leg Pull-Ins. One of the best abs exercises for women. Lay flat on your back. Your heels 6 inches off the ground and fingertips behind your ears. Pull both knees as close to your chest as you can. Retract back to 6 inches off the ground. Repeat this 10 times to get the most out of your workout.

If you do these abs exercises once a day, 3 days a week, you can insure your own stunning results. These abs exercises for women specifically target your mid-section while decreasing back strain. Also, using weights for these exercises is not necessary, which make the movements much easier, but still packing enough power to get you back in your skinny jeans!

In addition to your exercises, the nutritional element of your routine is vital. Junk food will always hold you back, but research shows there are 7 superfoods that can slim your waist and actually boost the effectiveness of your workout, and these foods may surprise you. Refer to my resource box for further reading.

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How to Exercise In A Wheelchair

The average American does not get enough exercise. Busy lives, lack of motivation and not knowing where to start are all common reasons people have for being sedentary. While exercise may be difficult to get into for the average American, people in wheelchairs face an additional challenge.

Most popular forms of exercise involve the use of your legs. Whether you're in a wheelchair temporarily or permanently, it is still possible to get moving. In order to prevent back pain and maintain a healthy weight, it is important to find a type of exercise that works for you.

Wheelchair Exercises

The type of exercise you choose to do depends on your goals, preferences and physical condition. If you have a medical condition, find out what ways are safe for you to exercise from your doctor. You may choose to use an online exercise video, DVD, in-person class or physical therapist to guide you.

The first component of physical fitness is cardiovascular health. A strong heart and strong lungs will efficiently deliver oxygen-rich blood to the tissues of your body, keeping them healthy. They will also help ward off cardiovascular disease and related health conditions like high blood pressure. Cardio exercise is anything that gets your heart rate up and increases your intake of oxygen. You can do this without using your legs. Consider looking for a closed cardio class in your area, or check out chairaerobics.com for DVDs of different styles of workouts. Fast-paced strength building exercises can also be considered cardio as they increase your heart rate. See http://www.youtube.com/watch?v=bvE0uQRM5-A for an interesting seated upper body workout that is sure to get your heart pumping.

The second pillar of physical fitness is core strength. The core muscles are responsible for holding the body in proper posture. Many traditional core exercises like bridges and planks involve the legs; it may be best to pursue core strength through adaptive yoga or Pilates. Unlike traditional exercises, these forms emphasize the roles of breathing and intentional engagement of muscles. As you move your upper body, either working with resistance bands, medicine balls or free weights, you will rely on your core muscles to keep you properly aligned and upright. Consciously engaging them throughout all your movements will tone them. See http://www.ehow.co.uk/videos-on_7401_adaptive-pilates.html for an instructional video series on adaptive Pilates.

Cardio and strength training exercises help to maintain a healthy weight, increase bone density, fight depression and stave off a number of diseases and pain conditions. No matter what your disability, there is always a way to get moving. Seated cardio and adaptive yoga or Pilates are great fitness options for those in wheelchairs.

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Overcome the Anxiety Factor! A Medical Emergency Can Occur Anytime!

Coming to terms with the world of today, you bought to realize the metamorphosis of healthy living where learning the basics of First Aid are as much essential, as getting a High school Diploma! Why and how do we lay a fault person in the recovery position, or what to do in an emergency situation like a heart attack, how to cope with the crisis, are some vital knots that need to be tied in a systematic manner to bring everything back to normal again. Your medical IQ is important to differentiate you from being an educated adult from a half-educated adult and there are services that provide help as an alternative to deal with stressful situations. You can call or approach centers for First Aid Training like the one for the purpose; as merely reading the facts would be like possessing only theoretical information on the subject when actually you need practical knowledge.

More often than not, parents need to know more on simpler conditions that may occur anytime and at any place, like stains and insect bites, allergic reactions to several things in the environment or injuries that are as common as catching cold! A stitch in time would save nine, if you strive to deal with the emergency while help is on the way. After all, if you are not ready to face the circumstance in critical situations like when a person suffices from stroke or where an infant becomes unconscious, chances are that this may turn serious in seconds! How would you feel, then? It would be a sensible decision, therefore, to join First Aid Classes like the ones available anywhere in your neighborhood, to equip you with the basic knowledge on how to recognize emergencies and take steps to recover from them. The benefit lies in the fact that if you are aware of the complexity level of the situation, the person who is suffering would just be safer under your care as he or she would be under medical supervision. The thought behind getting trained is to be ready to face anything and everything before the arrival of any medical help and it can mean saving lives within minutes without being hopeless and shell-shocked.

Lifesaver packages can be availed of through direct calling or going online and are certified by organizations of repute like the American Red Cross and American Heart Association. Take the bolder initiative now as prevention of an emergency is better than cure and decide to act immediately, if there is an ailing adult or child at home. This makes your utmost responsibility to take charge as you are as important a member of the family as any other. Remember, as a life saver you can be your own trauma specialist, which means that you do not need a medical Diploma or Degree to cope up with medical emergencies. So, what are you waiting for? Get set and go, be proactive and you would never be unprepared when an emergency strikes!

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How To Prepare And Survive The “Mayan Apocalypse”

Many people nowdays live with fear. There are horrible stories and news we hear talking about the end of the days. The best representation of these horrible scenarios is seen during the attack of disasters. From here we could see the coming of horrible circumstance which will take us away from our comfort zones. No need to be so afraid if you have made your effort of having all the preparation and projection of what will happen later on.

You must put into deep consideration that having the right kind of mindset to overcome any kind of disaster can make a huge difference on your planned survival. When you have your own preparation, it is certain that there will be less problems and complications. Remember that we do not know what will happen to us during this time but we can always have the time now.

Threatening Scenario Just Like Seen On Apocalypse Movies

In apocalypse movies, we see horrible happenings that will most likely occur in our areas which is the same as dealing with disasters that strike. One example depicted is that electricity is the first one which might be not operational. The next would be gas which would be the first to be run down for well-being causes generally if the lines just did not before break. Phone lines fall, break, or get full. Water lines break, and those that tend not to might shortly contain water that is not secure to drink. Streets are typically swiftly not passable or, at most effective, hazardous for cars so it will be important that you have kept disaster supplies.

Survive Like Those Who Lived In the Movies

We could start to live without being so afraid if we are prepared about it. Here are the following actions that must be considered to overcome the difficulty of this circumstance:

1. Choose your food very well. We need food to survive. We need adequate amount of water for consumption. Water on unexpected emergency scenarios bought to not ration, so retail store necessary numbers of standard water to your domestic. Stocking water supplies really needs to be a highly regarded necessary agenda. Your survival food, standard water, and supplies must last for more than a week so that it could sustain your biological needs even during disasters. Make sure that they are all composed of high nutrient foods.

2. Proper storage survival gear. Be sure that you know where the gear is stored. Arranging the resources you will need after an accident is the most essential part of your own private preparation. Utilizing these types of survival supplies will help you shield your lives of many users close to you.

3. Get some training. It is wise that we always acquaint ourselves with certain beneficial videos to help you with methods to put together survival gear to meet the needs of the house, workplace or vehicle. You will not be afraid of opponents even if you are in the street alone, if you have learned on what are the proper actions that you can do when stuck during disasters. After learning all the ideas from it, you must also share this to all the people around you so that they will also enhance these scenarios.

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