diabetes relief and prevention through exercise

Diabetes Relief And Prevention Through ExerciseWriten by Patrick Mckeeman

Diabetes is something that can be treated and even prevented very effectively with exercise. Most people are aware of the many other benefits of exercise but the one that could have the greatest impact on the health-care system is the prevention and relief of this health problem.

Diabetes comes in two main types. These are type I and type II.

Type I occurs when your pancreas is producing too little insulin or in some cases not producing any at all. If you already have type I you of course have the daily task of injecting insulin into your body in order to control your glucose levels.

This is not an enjoyable thing to do. If you currently do not have type I diabetes then learn to prevent it through exercise and healthy living. The alternative may be daily injections for the rest of your life.

The second main type of diabetes is known as Type II. Many people also refer to it as adult onset diabetes.

If you are suffering from the symptoms of Type II it's due to you pancreas not being able to make enough insulin to control glucose levels. It can also occur when your cells do not respond properly to insulin.

This is commonly known as insulin resistance.

One of the most effective ways of dealing with insulin resistance is through exercise and good nutritional habits. A large number of people with this type of diabetes are over-weight.

Therefore, weight control is a must. If you are not active, over-eat and become obese, you have a very high risk of being afflicted with type II. In most cases, simply adding in exercise, including both weight training and cardiovascular exercise, along with good eating habits is enough to prevent type II diabetes.

Only in rare cases will this not work, and medication is needed.

With type II diabetes there are a number of other health problems that can then occur, including; high cholesterol, obesity, and hypertension. Exercise has a very positive effect on Type II for improving insulin sensitivity.

Ninety percent of all people with this health problem actually have type II, and exercise will help your body to process glucose at a quicker rate, lowering any high blood sugar symptoms you may have.

The intensity of your exercise session also plays a role. A more intense exercise program will help your body to utilize glucose quicker. However, high intensity does not mean faster. There is a difference.

Obviously before beginning any type of exercise program, regardless of what type of diabetes you have, you should check with your doctor. There are many differences between exercise for different types of diabetes that you need to be aware of before starting.

There can be certain dangers resulting from injecting insulin just before you begin to exercise. One situation that can occur is the risk of hypoglycemia or insulin shock during the exercise session.

Here are some general rules to keep in mind when exercising if you are type I: allow for enough rest between weight training sets to avoid high blood pressure symptoms; avoid lifting heavy weights or going to failure on each set; when doing cardio, avoid high impact exercises such as running outside; always ensure that you have carbohydrates in your system before you start and a supply of them nearby as well.

You may begin to feel shaky, disoriented, hungry, anxious or become irritable if you allow your blood sugar levels to get too low. Having a carbohydrate snack or drink nearby will help prevent these symptoms very quickly.

Blood glucose analyzers are very effective tools to use when exercising. You can test your blood sugar to ensure it's not at a level below 80 - 100 mg/dl range and not above 250 mg/dl.

During your post-exercise recovery period, around three to five hours after you complete your exercise session, so-called diabetic diets can be beneficial. Diabetic diets should consist of a good amount of carbohydrates to prevent hypoglycemia.

Exercise has its greatest impact on people with type II diabetes because of its positive effects on insulin sensitivity. Proper exercise and sound nutritional habits work considerably well for type II diabetics.

Consistency is critical in the prevention of type II diabetes. You can't expect to exercise now and then, and prevent it. You need to make exercise part of your life if it's going to be effective.

Patrick Mckeeman has very quick, easy & effective health & fitness solutions for you. For extensive information on diabetes & exercise please go to:
http://www.man-health-fitness-solutions.com/diabetes.html

superbike school 8 riding tips for winter

Superbike School: 8 Riding Tips For Winter!Writen by Greg Hudson

Time for an ice-cold slap in the face! Here are a few chilling safety reminders for the winter months ahead. Not everybody has the luxury of heated grips, a nice snug faring or rider training, so keep these 8 points in mind for your extended motorcycling pleasure!

Slippery Roads

The first rains of winter fall on roads that have been coated with oil during the summer months. Wet roads offer less grip than dry roads and places you previously rode could have a sheen of oil now compromising the grip of your tyres. Look out for the rainbow like streaks along the shiny surfaces of the road.

Water Filled Pot Holes

There is an illusion created by potholes. Appearing like puddles, they conceal their depththat is until you ride over them. Never assume a puddle is just a puddle!

White Lines

The painted surface of white lines gets extremely slippery in the rain. Avoid riding to close to the centre of the road during rain, as these markings collect a lot of fuel and dirt deposits. Add directional arrows and manhole covers to this list of snags!

Pedestrians

Be aware that pedestrians in wet weather are always not very aware, especially when running across the road to avoid getting wet! They usually keep their heads down to avoid the rain, so keep yours up to avoid them.

Speed and Corners

Just like they teach at superbike school, make sure the centrifugal forces on the bike are minimised heading into bends. Just ride a little slower, keeping those forces under control. Never sharply brake or accelerate to quickly either!

Additionally, gearing down to rapidly could cause a lockup of the back tyre where it normally wouldnt on a dry road.

Tree Gum

Trees overhanging the road get a little over sapped during summer. In the winter rains the mixture of water and tree sap can form a slippery film, the perfect trap for the unwary motorcyclist!

Corrosion and Your Motorcycle

Corrosion during winter can be avoided by washing of the salt and road dirt causing oxidisation. Wax your alloy rims with a nice hard wax to prevent the outboard motor effect. Try putting a little grease or vaseline in areas you think should stay dry.
Remember, bike covers will actually get a little moisture underneath them, so keep your bike covered in more ways than one.

Warm Yourself

Bear in mind that cold hands and feet dont react well. Treat yourself to a warmer kit to beat the freeze this winter.

Enjoy your Superbike, schools out!

Look into the showrooms of motorcycle dealers in Cape Town with http://www.BikeFinder.co.za!

exercise advice for beginners

Exercise Advice For BeginnersWriten by Tina Titas

If you are just beginning a regular exercise plan, there are a few things you need to know in order to get the most benefit from the exercises you do and keep yourself safe at the same time. Beginning an exercise program takes determination and effort, but at the same time is one of the more intelligent, beneficial decisions you could ever make. The top tips for beginning exercisers are as follows:

Visit your doctor for a checkup before beginning any exercise program. You will assure that you are in good enough health to embark on an exercise routine and your doctor can inform you of any potential health risks you may have die
to high blood pressure or other risk factors.

Decide what it is you want to accomplish and write a detailed plan as to how you are going to accomplish it. If you want to lose a certain amount of weight, a dress size or two, or reach a specific level of fitness, write it down and
take the steps one by one in order to reach these goals.

Be realistic about the amount of time it will take you to reach your goals and how much time you can reasonably spend exercising each day or each week. If you set your sights too high, you will become discouraged when it comes to your attention that it takes time and lots of effort to obtain the results you desire. Keep your expectations realistic and set goals that you can actually reach and you will be able to remain motivated and on track with your exercise routine.

A good exercise plan will include a structured, detailed list of how you want to improve your health and your body and give an account of the particular exercises that you will need to perform. The days and times you choose to exercise should be planned in advance as well. Just as with any other type of plan that is made in order to reach a particular goal, structure is imperative to your success.

You must eat properly when you engage in a regular exercise plan. If losing weight is your goal, it is fine to cut back on or eliminate certain foods from your diet, but your body requires energy to exercise and you must consume
enough of the right types of foods in order to have the stamina you need. Develop a healthy eating plan that includes plenty of protein and only the right kinds of fats.

Beware of magic pills, drinks, and potions that claim to be the best way for you to increase muscle and lose fat. There is no pill or potion that will take the place of healthy eating habits and regular exercise. There is no need for you to spend untold amounts of money of any of the various products on the market that will supposedly improve your body and your health. Stick to the basic of a healthy lifestyle and perform your exercise routine regularly and you will get the results you desire in time.

Tina Titas invites you to
http://www.FunExerciseVideos.com From
The Biggest Winner to
pregnancy yoga,
youll find exercise videos at a great price.

back extensions exercise

Back Extensions ExerciseWriten by John Gibb

If youre looking for a way to strengthen your lower back, back extensions may be the exercise for you. If youve recently injured your back youll want to consult your physician before attempting such an exercise. If you find this exercise is a bit too challenging for you at first, you can start out in an incline positioned until you are more comfortable with the exercise. Or, if you find this exercise too easy for you, you can do it in a declined position or use platted weights in front of the chest or behind the neck.

For this exercise you will either need a back extension machine, or a bench that allows you to securely position your feet so that the rest of your body wont move during the exercise. You will be lying on your front side and everything about an inch below your hips should be on the bench or back extension machine.

From this position fold your arms across your chest. Now, begin the movement by bending at the waist. You should continue this movement until you feel youve reached the full motion of your range. This will be different for everyone, so its up to you to determine. From here, raise your body back up slowly and hold your body at this position for a second. Repeat this movement to meet your specifications.

John Gibb manages http://www.weight-lifting-4u.com
The site dedicated to weight lifting.

exercise for the fun of it

Exercise for the Fun of ItWriten by Cheri Ellsworth

If you've ever started an 'exercise program' for the
purpose of relieving a health condition or losing weight
and found it very difficult to stick with the program,
there's probably a good reason why your determination
didn't last...

Your motivation failed because its source wasn't directly
connected to the exercise. Simply put, in your mind the
exercise was a chore rather than a pleasure.

For most people, the consequences of doing 'chores' have
to be fairly immediate for us to continue them. Otherwise,
we tend only to do challenging things when they are
inherently rewarding.

If you want to stick with it when it comes to exercise,
you must find a physical activity that is inherently
rewarding for you, and let health and weight loss become
and added benefit.

When I first took an interest in getting fit, losing the
weight that I'd gained during a recent change to sedentary
work, I started with exercise videos. These appeal to some
people, especially if you make the workout part of your
daily routine, but for me, it was just too much dread.

Next, I decided to make a bigger investment, thinking that
would force me to work out. Enter the rowing machine.

I read a statistic somewhere (after I bought mine), that
97% of home exercise equipment purchases get used for less
than one month. I don't know if the statistic is true in
general, but in my case it was right on.

Even with the inspirational music in my ear and my eye on
the view out my daylight basement window, it seemed silly
to me to be rowing madly and going nowhere.

I really did want to lose the weight, and I knew that
exercise and activity were absolutely necessary - diet
alone wouldn't produce long term results. So I kept trying
new things.

Membership in a gym: too much hassle and drive time. Yoga
classes: the schedules never fit with the rest of my life.
If these sound like excuses, they are.

People make excuses when faced with things we really don't
want to do. But exercise doesn't have to be dreaded. And
that's the message here. Keep checking out new things
until you find what works.

What finally got me in the groove was so obvious and easy
in retrospect. Walking. I read that the best exercise for
changing our metabolism is that which uses the large
muscles, rhythmically and continuously. Walking, jogging,
bicycling, swimming laps.

I enjoyed walking once I found good trails to use. By
walking every day for 45 to 60 minutes, I began to get fit.
Once I was in better condition, it was fun to ride bicycle
and do other things like playing racquetball and volleyball.

These activities are exercise, and a lot more fun to me
than a daily workout video or time on the rowing machine.
That's why I continue doing them - to me they are play, not
chores, inherently pleasurable, and that's my motivation.

You will have to stay motivated until something clicks for
you, but here's the mental difference. In your mind, you
are in the process of finding something pleasurable, rather
than in the process of completing an onerous daily task.

This is not to say that there won't be times when you have
to push yourself a little bit to get going. That is where
routine and habit help you. If it is your routine to do
something physically active each day, you will eventually
feel strange when you have to skip it.

Whatever physical activities you end up sticking with
doing, they will likely involve pleasure and a sense of
play and accomplishment. That's why you'll stick with
them, fitness and losing weight are just bonuses.

Cheri Ellsworth is contributing author to Atec Exercise and Acer Bike. Visit to find valuable free information and additional articles by Cheri.

exercise relapse when missing one day of exercise turns into two months

Exercise Relapse- When Missing One Day of Exercise Turns Into Two MonthsWriten by Meri Raffetto

Weve all been there before. You miss one day of exercise which then turns into a week and then into a month. Missing one day of exercise is not the end of the world, but it is crucial to pay attention to the following week. Once you miss an entire week, you will likely spiral into exercise relapse. It is important to get a firm handle on continuously missing your exercise.

Follow these three steps to get you back on track quickly when exercise relapse is looming around the corner.

1.Excuses, Excuses

Examine your excuses such as: I dont have time, kids, job, etc. Visualize these excuses as a 4 foot cement road block. You can shrug your shoulders and say, well, I guess I cant get beyond this, which means abandoning your fitness goals. Or you can look for ways around these barriers. Can you get over the top? Maybe there is a way around the side? In other words counter these excuses with a solid plan to get back on track. Sit down and look at your schedule. Find 20 minute increments for your exercise and schedule it.

2.Remind Yourself of the Benefits

You started exercising for a reasonwhat were they? Weight management, better mood, more energy, improved health? There are so many benefits; keep reminding yourself how much better you feel when you are active!

3.Dont Get Bored!

Often times we fall out of practice because we are bored with our exercise regime. Change it up! Think outside the box. Exercise comes in all kinds of different forms. Remember, doing something is better than doing nothing at all.

If all else fails turn on your favorite music and dance in your living room! If you are singleno one will see you. If you have a family, have them join in. Your kids will love it! No matter what, just keep some movement every day.

, 2005 Meri Raffetto. All Rights Reserved

Meri Raffetto is a Registered Dietitian and a recognized professional in the area of nutrition and wellness.
Learn about her online Balance Weight Loss Program and sign up for her free monthly newsletter to receive nutrition tips, inspirational stories, and healthy recipes.

inner thigh exercises

Inner Thigh ExercisesWriten by Nitin Chhoda

I train many women clients, and if there is one thing I have learned, women like to have toned inner thighs! It is a problem area for most women. The muscles of the inner thighs, also called the hip adductors, respond to a very specific exercise routine. It takes about 15 minutes of exercise three times a week to shape the inner thighs. All you need is an exercise mat to get stared. Try these exercises for a few weeks and you will feel more leg power when you walk, run, or swim. After about ten weeks, you will see new definition in your thighs.

Outer Thigh Lift.

Lie on your left side, and prop your upper body nearly upright on your left forearm. With your left leg bent comfortably, extend your right leg at a 45-degree angle in front of you. Slowly raise the right foot about six inches off the floor in a controlled motion. Hold for one count, then slowly lower the foot almost to the floor; start another lift without touching down. Do 10 reps. Then roil onto your right side and repeat. Do 3 sets with each leg. 3 sets of 10 repetitions each is a good starting point. When the routine begins to feel easy in about 3-4 weeks, add a one pound ankle weight.

Inner Thigh Firmer.

Lie on your left side with your head resting on a rolled-up towel to maintain proper alignment of your head, shoulders, and hips. Bend your right leg and rest it on the floor in front of you while extending your left leg straight with the foot. Slowly lift your left leg about six inches. Hold for a moment and then gradually lower the leg, beginning the next lift before your foot touches back down on the floor. After ten lifts, roll onto your right side and repeat. Complete 2 sets of 10 lifts with each leg. 2 sets of 10 repetitions each is a good starting point.

Cable Adductor Machine

This is the machine in the gym that most women gravitate towards! It's the one where you sit with your back pressed into the machine, holding onto any handles and with your legs and feet pressed against the foam pads. Smoothly bring your legs together, hold for a second then return under control to starting position. Some machines will have a combination of settings, allowing the legs to be taken wider, avoid taking your legs out too far, especially for beginners. Aim to keep your legs and back in contact with the machine at all times. It may be useful to warm up your muscles with a lightweight prior to your training weight, as this will not only help prevent injury, but also make sure that the machine is set-up comfortably for you.

Inner Thigh Firmer Using a Stability Ball or Pillow.

Lie on your back on the floor and place a small Swiss Ball or large pillow centrally between your lower legs. Smoothly squeeze the ball or pillow, aiming to apply pressure from both legs, onto the sides of the ball. Hold in the inner phase for 2 - 3 seconds prior to releasing and repeating again. Repeat 10 times. This exercise is usually performed while lying, but can also be performed seated or standing. Complete 2 sets of 10 repetitions. 2 sets of 10 repetitions is a good starting point.

How Much Exercise Is Enough To Tone The Inner Thighs?

This number guide will help you determine what intensity is right for you.

Let's say that the intensity of the exercise ranges from 1 to 5.

1 - Light exercise, can barely feel the muscle. (this is what you feel in the first 1-3 repetitions)

2 - You can feel the hip muscles working (as you do more repetitions, you become more aware of the tension in the muscles)

3 - Moderate intensity, where you begin feel a 'burn' or 'strain' in the muscle. You have to exert a little to maintain the exercise.

4 - Moderate to high intensity, where your hip muscle starts to hurt, and you feel like stopping.

5 - High intensity, where you just can't continue. You need to stop and take a break.

In order to tone the thighs, you need to push to an intensity that falls between 3 and 4. This will vary from person to person. For some individuals, 10 repetitions of an exercise is enough to get to 3, or even 4. This is especially common for beginners, or for those who have resumed exercise after a long break. For other, more conditioned individuals, it is common to get to 3 or 4 after 30-40 repetitions, or after using ankle weights.

Get free training routines for women, diet plans, grocery lists and fitness books for women on Nitin's website http://www.toningforwomen.com

For a free, full colour, printable inner thigh exercise routine designed by Nitin plus free bonuses, visit http://frontthighexercisesforwomen.toningforwomen.com/

how to manage a sales team at a regional bike shop

How to Manage a Sales Team at a Regional Bike ShopWriten by Lance Winslow

In many parts of the country there are bicycle shops, which clearly have the lions share of the business. Often this is due to longevity in location or having multiple locations. Often it is also due to sponsoring races, rides and bike clubs. Smart regional bike shops often have professional riders and give classes on riding, bike maintenance and bicycle gear and all this information distribution and community goodwill pays off.

In my younger days I rode my bike from Oregon to Mexico to raise money for Special Olympics and indeed that helped the bike shop who sponsored me with a bike, cycling attire and publicity. Later I found myself at city hall in a committee to put in more bike trails and pathways sitting beside the owner.

Often we would discuss his five bike stores and discuss the sales needed to insure he could grow his business, stay in business and hopefully expand his existing shops and add two-more. Eventually he did and was able to do this; why? Well, because he understood How to Manage a Sales Team at Regional Bike Shops. His secret strategy was to find enthusiastic knowledgeable riders and then train them from there in sales.

He taught them to listen, understand and teach classes. Eventually they literally knew the answer to every question and could tell when the customers were ready to make a decision and simply ask them for the order or how will your be paying for this; Check, Cash or Credit Card. The simplicity in his methods made him a millionaire and you know what? It could not have happened to a nicer guy.

Lance Winslow - Online Think Tank forum board. If you have innovative thoughts and unique perspectives, come think with Lance; http://www.WorldThinkTank.net/wttbbs/

exercise the only hope for diabetes

Exercise - The Only Hope for Diabetes!Writen by Greg Ryan

Why is it that the smallest paragraph in diabetes prevention magazines is about exercise? Exercise is probably the only hope for the diabetes crisis. If you have diabetes or some one in your family tree does, beware! You really have one choice, keep moving. Diabetes is a silent killer attacking you from the inside out! If you think you are not going to get it, think again.

The scarey thing is, you can wake up tomorrow and a key to the door opens and
wham! You have Diabetes. The ugly thing about this disease is that it takes away
your life a little at a time. You can lose limbs or your life, but it is treatable.

Do you know that kids today are the first generation projected NOT to live past their
parents age? How sad is this? What do we do about it?

1.You watch your daily sugar intake.

2.You get daily activity in your life.

3.You get regular check ups.

4.You get serious about your health.

5.You get an accountability partner.

6.You lay off the soft drinks.

If you do not get serious about your health, you risk getting diabetes. Consider
yourself warned!

Why am I so passionate about this? Every day I see people become chopping blocks.
They lose toes, arms, limbs and their lives. If they started an exercise program, all
that could be avoided...it's not too late to start today!

LOSE WEIGHT IMMEDIATELY! FREE MINI COURSE click here http://www.resolutions.bz

Discover the common sense way to lose weight with
out dieting that the doctors DONT want you to know. Greg Ryan is a best selling author of the book series Changing from the INSIDE OUT and former employee of Kathy Smith, and high profile fitness expert.

when to exercise your stock options

When to Exercise Your Stock OptionsWriten by Alan Olsen

Know the Rules

Employee stock options can provide you with a substantial source of deferred income and permit you to control the recognition of taxable income. You generally pay no tax when an option is granted because you are not receiving any shares of stock, only the option to purchase shares at a later date.

In general, holding an option to acquire stock may be better than holding the stock itself. The option provides protection against loss should the value of the stock decline below the exercise price. In addition, the option gives the holder equivalent ownership rights in the corporation, without requiring any immediate investment. Employee stock options offer the potential to have post-exercise stock growth taxed as capital gains rather than ordinary income. This provides an advantage for those who are in the top tax brackets

Know the Difference

Nonqualified Stock Options (NSOs) give an employee the option to buy corporate stock at a specified, fixed price (usually at fair market value at the time the option is granted). In general, you must exercise your option to buy within a specified time period--typically 10 years or less.

Upon exercising your rights, any gain realized from the spread (the difference between the exercise price and the fair market value) is taxed as ordinary income. However, any gain realized from the date the option exercised until the date the stock is sold is taxed as capital gain.

Incentive Stock Options (ISOs) also offer the option to purchase corporate stock at a set price, but ISOs cannot be issued with an exercise price below the current fair market value of the stock.

Generally, the spread on ISOs is not subject to ordinary income tax at the time you exercise the option. However, spreads may be subject to the alternative minimum tax (consult your GROCO financial adviser for more information). Gain realized upon the sale of the ISO stock may be taxed as capital gain. Provided you have held the ISO stock for at least one year from the date of exercise and at least two years from the date the option was granted, the entire gain recognized upon sale of the stock is taxed as a long-term capital gain.

When to Exercise Your Options

The decision of when to exercise your options depends on several factors as well as your particular situation:

Your Company's Plan

Generally, options become exercisable over a period of years. For example, options granted in the company plan vest 20 percent a year over five years. It's important to know the details of your firm's plan before you make a decision.

Your Company's Growth

Understanding how your company is poised for growth is another important factor in your decision making process. Issues to review and understand are:

• How your company makes money understand the industry that their earnings are tied to.
• Evaluate sales compare your companys sales to the industry average of competitors.
• Industry trends monitor the industry that your company operates in. Look for growth opportunities and understand your companys strategy for capturing market share.

• Understand the factors that can affect the liquidity of the market are lower interest rates and tax cuts freeing up resources for the companys growth plans?
• How your company is financing growth are they growing as expected?
• Know your leaders and their track record a companys strong executive team will likely yield continued success.
• Understand your companys P/E (price to earnings) ratio look for strong cash flow and well-managed costs.

Your Current Financial Needs

The decision to exercise should consider the need for cash, the proximity to the option's expiration and/or the current stock value as compared to its expected future value. With regard to ISOs, because of taxes, the required holding periods should be considered when determining when to exercise the options and/or sell the underlying stock.

Balancing Your Portfolio

You may also choose to exercise an option if your company's stock represents a large portion of your investment portfolio and you wish to diversify your holdings. Some professionals say to reduce investment risk, company stock should not represent more than 40 percent of your portfolio.

Market Conditions

Obviously, market conditions will play a large role in your decision to exercise your option. If the stock underlying the option appreciates, you may wish to hold on to options as long as possible in order to take advantage of future gains.

Tax Ramifications

In the case of NSOs, you may want to consider exercising your option over a few years to avoid being forced into a higher tax bracket. Remember, the spread on NSOs is subject to regular income tax at the time of exercise. Because appreciation occurring before exercise is taxed as ordinary income, it may be advantageous to exercise over time.

Your company's nonqualified stock options may be transferable to family members. If so, you may be able to trim your estate tax by giving options to your heirs. The transfer may be gift tax free if the value transferred is $11,000 or less ($22,000 if married). notwithstanding the transfer, upon exercise the executive will be responsible for any income taxes generated.

Alan L. Olsen is the Managing Partner at Greenstein, Rogoff, Olsen & Co., LLP, a top Bay Area CPA firm. A specialist in income tax planning, he frequently lectures and writes articles on tax issues for professional organizations and community groups. Alan has over 21 years experience in advanced tax planning including international tax, company reorganizations, multi-state taxation, financial statement preparation, stock options, estates and trusts, and representation before tax authorities. Alan received a BS in Accounting from Brigham Young University and an MBA in Taxation from California State University at Hayward. His website is ranked among the top accounting sites in the nation, featuring tax tools and wealth management articles: http://www.groco.com

motorbikes take cover

Motorbikes -- Take CoverWriten by Michael Challiner

As summer draws to a close, around 10,000 UK bikers start to think about laying up their motor bikes for the winter months. From the end of October through until Easter, the thought of motor biking is not so appealing and there is little point in taxing and insuring the bike. Bikes are winterised and stored away at the back of the garage awaiting the better weather. Sadly, thieves are aware of this and so some 600 bikes are stolen every month.

Obviously if you have totally cancelled your policy you will be unable to claim for this theft. You can, however, reduce the cover to a minimum for fire and theft and this is worth considering.

If youre more used to insuring cars than motor bikes, youll find some of the features of bike insurance very odd. For instance, its not possible to accumulate bonuses over time, as with a car. Occasionally you may find an insurer who will give you some discount if you dont claim for a certain period with the same insurer, but this is not the norm.

There are various policies. Specified Bike Policy, Specified Rider Policy, Comprehensive and Third Party Insurance. With a specified bike policy you are covering the bike and not the rider. This means you could insure a number of riders on the same bike.

A specified rider policy covers the rider, but not the bike. This means the rider is covered on any motor bike up to the size specified on the policy.

Comprehensive and third party insurance are more familiar terms. Comprehensive is the most expensive. Apart from paying for repairs to the bike in the case of accidental damage, it may offer some extras such as breakdown cover. In the event of a claim, you will only pay the excess as stated on the policy. With third party you simply buy the minimum legal insurance. This means you are covered for any property you may damage or people you might injure. You would not be reimbursed for your bike or anything else and an excess would still be payable. Third party is the cheapest form of insurance.

Younger riders will be charged higher premiums for their policies due to their inexperience and the increased risk of motor cycling. There is a frighteningly high accident rate and statistics tell us they are much more likely to be involved in an accident than more mature riders. Damage caused to themselves is often costly and lifelong.

The more hours spent on the road, the higher the risk and riders using their bikes to travel from one location to another as far as their work is involved will be likely to be charged higher premiums. Claims made in recent years for driving-related accidents will have an adverse effect on your premium too.

Other factors that will influence the premium will be the power and make of the bike. There are some very expensive bikes around and obviously this will mean a higher premium will be charged. If you have any penalties for speeding or dangerous driving your premium will rise and if you were to be disqualified for a length of time, insurance would be extremely expensive when your licence was re-instated.

To try and get the cost of premiums down, consider security devices such as immobilisers, alarms and steering locks. It may also be possible to get discounts for any training courses you have completed.

Be completely honest with your insurance company. Failure to disclose something which the company later discovers can invalidate your insurance. Not only would you not receive payment for any claim, but you could be prosecuted for driving without insurance.

An internet broker will be able to offer you plenty of advice when it comes to choosing an insurer. Theyll find a choice of policies to suit your circumstances and their experience will be invaluable. There are internet-only deals and discounts which theyll be able to offer too.

Keep insured and safe.

Car Insurance Smasher is a large car insurance Cover website.

exercise the right way the leg press

Exercise The Right Way - The Leg PressWriten by Richard Mitchell

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the leg press.

MUSCLES TARGETED: vastus lateralis, vastus intermedius, vastus medialis, rectus femoris

STARTING POSITION

Lie on leg press machine with buttocks supported on seat and back pressed against the back rest pad.
Place feet flat on the platform, shoulder width apart. Angle toes slightly outwards.

Grip handles and unlock weight in readiness for performance of the leg press.

EXERCISE TECHNIQUE

Slowly bend legs, allowing knees to move towards the chest.
When the knees have reached a point just beyond 90 degrees, slowly straighten the legs until you return to the starting position.
Do not lock your knees at the highest point of the movement.
Repeat this movement until you reach your target number of repetitions

OTHER EXERCISES WORTH CONSIDERING

Other exercises that tackle these muscles include the Squat, Hack Squats, Smith Machine Squats and Seated Leg Extensions.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

current recommendations are 3060 minutes of exercise everyday

Current Recommendations are 30-60 Minutes of Exercise, Everyday?Writen by Simon Gould

This is the latest advice to the public and many are surprised at the sheer quantity and confused as to what constitutes exercise.

Finding the time

For those of us with busy lives, fitting this into a day is not easy. Little time is left after a job, commuting, laundry, cooking and everything else. After a busy day do you feel like exercising anyway!? It is a struggle at first but many people are managing it and are reaping the rewards.

Dramatically reduced incidence of illness, you look and feel better, there are so many benefits to regular exercise it's worth making an effort. For a beginner 30-60 minutes everyday is far too much. You need to start much lower and build up gradually. Too much too soon will leave you injured.

What sort of exercise are we talking about?

Well, benefits can be obtained from nearly any activity that increases the rate of breathing. These can include gardening, brisk walking, climbing stairs. Any activity that requires a moderate effort and preferably one that can be done for a set period of time.

You could begin exercising for just five minutes a day, or every other day and slowly increase the minutes, or days, every week. After a month or so, the activity or exercise will soon feel easier to do. This is when you start to feel the benefits of regular exercise.

Take it further

Soon you may find you've established a regular routine. The exercise you're doing is becoming too easy or you want further challenges. This is the stage to experiment with other, perhaps more vigorous activities. Find your exercise strengths and see if there is a sport that matches.

The good thing about sports is having like minded people to play with. You may wish to test your ability by entering competitions or there maybe clubs you could join. Sports clubs and organisations can often open up a whole new way of life that can be very rewarding.

But, for now...

This may seem like a long way off today, but it's something well worth working to. However, when it comes to benefiting from exercise, even a small amount can do you good.

With regards to exercising everyday, even elite athletes would recommend one day off a week, you need to rest and recover at some time. Be sure to include exercise in your life and discover what it can do for you.

By Simon Gould author of http://www.fitnessbegin.com/ - Fitness, health and weight loss... Explained!

four types of exercises to keep you fit at any age

Four Types of Exercises to Keep You Fit at Any AgeWriten by Danielle Sims

Scientists now know that its unsafe to not stay active, no matter how old you are. And you dont need to buy fancy clothes or belong to a gym to become more active.

Unfortunately, most people dont get enough physical activity. Here are some reasons why they should:

* Believe it or not, the combination of the lack of physical activity and not eating the right foods are the second greatest inherent cause of death in the United States.

* Physical exercise can help people feel their best and help them enjoy life more.

* Regular exercise can check or delay some diseases like cancer, heart disease, or diabetes.

There are four types of exercises that you can do to have the right mix of physical activities.

1. Get at least 30 minutes of activity that makes you breathe harder on most or all days of the week. You dont have to be active for 30 minutes all at once. Ten minutes of endurance activity at a time is fine. Just make sure those 10-minute sessions add up to a total of 30 minutes most days.

2. Keep using your muscles. When muscles arent used, they waste away at any age. Muscles increase your metabolism, allowing you to incinerate more calories during the day when your body is at rest.

3. Do things to help your balance. Every now and then walk heel-to-toe. When you walk this way, the toes of the foot in back should almost touch the heel of the foot in front.

4. Stretch. Stretching can help keep your flexibiliyy to help you move more freely. Stretch when your muscles have warmed up.

So, make physical activity a part of your everyday life. Find things you enjoy. Go for brisk walks. Ride a bike. Dance. Work around the house and in the yard, take care of your garden, climb the stairs, or rake your leaves. Regular day to day chores around the house can keep you moving and active.

Dietsite.be contains information on diet, exercise, and health at http://www.dietsite.be

how exercise can help with anti aging

How Exercise Can Help with Anti AgingWriten by Zach Thompson

In our quest for the fountain of youth people have taken up a new form of treatment, Anti-Aging Clinics. Here you can get injections of human growth hormone HGH and injections of nutrient supplements, however a simpler and perhaps easier away to do this is by changing your diet and exercising. is means that with some simple exercise you will not even need to go to an

Strength training has been proven to help the body naturally produce HGH. The more you train the more your body produces HGH. Strength training is taking exercises to specifically strengthen certain muscles. You can do this by spending 20 minutes a day 3 times a week at your local gym or fitness center. Or if you have some simple equipment you can do this at home. Just some simple squats can stimulate the body to make HGH and help you lose weight as well. It will take about 24-48 hours for your body to build up HGH.

Research has found that for every hour you work out your body will make $10,000 worth of beneficial chemicals that it needs. Th Anti Aging Clinic your body will produce the chemicals naturally.

Try to strength train on a regular basis. As well as getting the HGH you will also improve bone mass and get more oxygen to your body tissues and organs. This will help them function better. You will feel better when you lose weight in this way as well. This is what the HGH injections at the Anti aging clinic will do for you. However nothing beats the natural treatment that your body can do for you.

So instead of jumping on the bandwagon and running to the nearest Anti Aging clinic, give yourself a break and let your body do it the natural way. Strength training coupled with diet will go a long way towards achieving your goal of not only a great looking body but also very possibly prolonging your life.

As well as exercise try to adjust your diet to a healthier one with more fruits especially berries and whole grain cereals. Try to add some fish to your diet (not shellfish) to make a complete diet. Cut down red meats, salt, fats and refined sugar and you will find your body rewards you as you feel better and have more energy. This change of diet coupled with strength exercises will also help you to lose and keep off those pounds.

You can also add natural nutritional supplements to your diet to ensure you are getting enough of the essential nutrients. These, when taken at a proper level will also help the anti aging process.

Zach Thompson is a Glyconutrients Consultant. His clients range from pro athletes and actresses, to cancer patients and children with Learning Disabilities. To learn if glyconutrients can help you, visit Buy Glyconutrients Product

exercise the right way the leg extension

Exercise The Right Way - The Leg ExtensionWriten by Richard Mitchell

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the leg extension.

MUSCLES TARGETED: vastis lateralis, vastus intermedius, vastus medialis, rectus femoris

STARTING POSITION

Sit in the machine and press the back firmly against the back pad.
Place the ankles behind and in contact with the foot pad.
Place the legs parallel to each other.
Grasp the handles.

UPWARD MOVEMENT

Raise the pad by fully extending the knees.
Keep the torso erect and firmly pressed against the back pad.
Do not lift the buttocks from the seat.
Do not lock out the knees.

DOWNWARD MOVEMENT

Allow the knees to slowly flex back to the starting position.
Keep the torso erect and firmly pressed against the back pad.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

an exercise routine you can do at the office

An Exercise Routine You Can Do at The OfficeWriten by Jim O'Neill

Ok, so your one of those people who just has the worst kind of schedule known to mankind. You get up at 5am so you can get to the office by 7am to start your day. You have to go to a parent-teachers meeting at your kid's school right after work, then you have to take your kid to soccer practice after that. You seem to have days like this almost all the time. You never seem to have much time for yourself between all of the things you have to do every day, so how can you possibly find the time to incorporate exercise into your day? Exercise takes time, and time is one luxury you just don't have.

Well, there is a way to get some exercise into your day and that way is to simply exercise at your desk. No, that was not a typo. Here is a little routine that you can do right at your desk. It doesn't take up much time and while it will not make you a candidate for the next fitness competition, it will give your muscles enough work to stay firm.

Complete one set of each exercise in order. Do 10 to 20 repetitions of each exercise, and follow with 1 to 2 more sets in order if time permits it.

Chair crunch:

Sit tall in your chair with your feet flat on the floor. Begin to slowly round your upper back downward until you feel your abdominal muscles tighten. Hold for 3-5 seconds, and then return to the start position.

Squats:

Stand up in front of your chair. Sit back into a squat like you are sitting back down in your chair, keeping your weight on your heels and your knees behind your toes. When you are almost touching your chair with your butt, push yourself back to the standing position using your leg muscles.

Calf raises:

Stand in front of your desk and put your hands on the desk for balance. Lift yourself up onto the balls of your feet. Hold for 3 to 5 seconds, and then lower yourself back down to the floor.

Desk pushup:

Stand 4 to 5 feet away from your desk and put of your hands on the edge of the desk. Relax your lower body and using just your arms, lower your chest down toward the desk and stop when your chest is about 3 to 6 inches away from it. Then push yourself back up to the starting position again using only your arms.

Seated triceps lift backs:

Sit tall in your chair. Put your arms down at your sides with your palms facing forward. With your arms strait and elbows locked, slowly bring your arms up behind you until you feel your triceps muscles tighten. Hold for 3 to 5 seconds, then lower your arms back to the starting position.

Seated bicep curls:

Sit tall in your chair. Start with one arm down at your side, palm facing forward in a fist. Put your other hand over your fist and push against it for resistance while bringing your fist up toward your shoulder. Once your fist is close to your shoulder, lower it back down to the starting position maintaining constant resistance with the other hand throughout the entire movement. Complete all repetitions for that set, then switch sides and repeat.

After you have completed each exercise for the amount of repetitions and sets you can do, sit down and straighten your legs. Now gently reach for your toes until you feel you can't go any further, hold for 10 seconds (do not bounce), then return to the starting position. Next, reach your arms out to your sides as far as you can. Keeping them fully extended, bring them slowly to the front and cross them over each other as far as you can. Hold for 10 seconds, and then return them to your sides. Now, reach your arms over your head as far as you can, hold for 10 seconds, and then return them to your sides.

Taking the time to do this simple but effective exercise routine at the office will help to keep you toned and you can do it even with the worst schedule possible because it can be done during your lunch break and still leave you enough time to eat your lunch.
Enjoy your workout.

Jim O'Neill gives you tons of valuable information on the subjects of weight loss, fitness, and nutrition to make it easy for you to live a healthy lifestyle. Sign up now for his free 7 part mini e-course at: http://www.mrgymfitness.com

exercise your brain

Exercise Your BrainWriten by Terry Wisner

There are over 650 muscles in the human body, and we have all heard the old saying use it or lose it regarding muscle conditioning. In fact, our muscle mass will atrophy at a rate of about one half pound per year, after we turn thirty.

If you agree with the scientists, we only use 10% of our brain. Think about that. The brain weighs less than two percent of our body weight and contains over 100 billion cells. (Take into consideration the loss of brain cells due to exercising them too much at parties, which may result in your specific number of cells being somewhat less.) And yet, the brain controls everything we do.

As we get older, the brain and our muscles need to exercise. Research has shown a likely cause of Alzheimers Disease is the neurochemical factors in the nerve cells of the brain. It is also known that if we exercise our brain, we fire these nerve cells in unique and healthy ways. This is where I need to say, I think researchers know very little about the brain. None the less, it is widely held that exercising your brain produces results that will make you feel and act more alert (and may help you remember where you put your car keys.)

Here are a few things experts say will help exercise your brain and keep it healthy:

PLAY: Play games and work with puzzles. Crossword and jig-saw puzzles are good and so is my favorite, Sudoku. Now the really good thing about Sudoku is, if dementia has already set in, just get one puzzle and make lots of copies, youll never know the difference! Card games and even video games can also work your brain in different ways.

CREATE: Write your own biography or family story. As you reflect on your life, with a few enhancements, it might be good enough to turn into a novel. Just ask James Frey and Oprah.

EXPERIENCE: Go someplace you have never been. Try a unique restaurant or grocery store. Take day trips to places youve never been. Even something as simple as walking the opposite direction you normally do in the grocery store will use your brain (just remember to go back a get the ice cream last.)

SHARE: Join a book club or civic group. Interact with others and share perspectives and experiences.

READ: Read novels, biographies, history, even business and self-help books. Read something out of the ordinary, it will make you work your brain harder.

Choose an activity and make it a priority. Decide how frequently you will exercise you brain and share your plan with your Partner. The two of you do not have to share a common goal, just hold each other accountable to achieve your goals.

The brain is like a muscle, if you dont use it you will lose it.

Terry Wisner, the Partnering Pro, International Speaker, Consultant, and author, shares his experience and knowledge through energetic, entertaining, and enlghtening presentations and seminars. Do you want to experience improvement in; Customer Service, Teamwork, Leadership Skills, Communication Skills, or simply Self-Improvement? Then, visit Terry at http://www.terrywisner.com or http://www.p2s.us and learn more about Partnering and how it can help you and your organization succeed.

5 easy ways to get your kids to exercise

5 Easy Ways to Get your Kids to ExerciseWriten by Larry Smith

The easiest way to get your kids out the door is to turn off any device that plugs into your kids brain. Therefore, the number 1 way to get our kids to exercise is:

1. Turn off the TV, the computer and the X- Box.

Over the past two decades, the percentage of overweight children has doubled and sedentary behaviors such as watching television and playing video games have become a part of everyday life. (Family Community Health 2002; 25:10.) To make matters worse, The American Journal of Clinical Nutrition states that a significant portion of childrens daily caloric intake is consumed while watching television. I can guarantee you that the majority of calories consumed during unsupervised television viewing come from pure junk food.

2. Set a Good Example:

Instead of sending your kids outside to play go with them! Set a good example. Initiate family bike rides or walks in the park as often as schedules will allow. The best opportunity to get your family to exercise is right after dinner! Try it and you will all have fun!

3. Little Kids Need Exercise Too:

According to the National Association for sport and physical activity, simple but targeted activities are recommended for babies, toddlers and pre-schoolers. Each day, toddlers should have at least 30 minutes of structured physical activity and pre-schoolers should have at least an hour. Examples for toddlers include follow-along songs or chasing a ball; and for older children, balancing games or tumbling. (Child Health Alert2002:2) Exercise should be a routine part of daily life and parents should join in, not just sit on the sidelines and watch their children romp.

4. Get Your Kids Involved in Sports:

One of the best things my dad ever did for me was to sign me up for football. It is amazing to me that by the age of 10, I had already decided that I was too small and not good enough to play football. Dad thought otherwise and he was right. I just loved to play that game and I played until I was 18 years old. Being involved in sports is a great way for your children to get in shape, build confidence, make new friends and have fun. I recently had the privilege of getting a gleeful phone call from my girlfriends 11 year old son, Taylor. He was so excited and happy to hear that he had been chosen to be on our districts rep soccer team. Becoming involved in your kids activities has just as many benefits for the parents! The key is to encourage but not force your childs participation in sports. Try exposing them to a number of different sports and activities and then allow them to choose the one that interests them the most.

5. Girls Should Play as Much as Boys:

By the age of six, girls already exercise less than boys. There is absolutely no physiological reason for this to happen according to Neil Armstrong of the Childrens Health and Exercise Research Center at the University of Exeter, Great Britain. He feels parents should encourage girls to enjoy the same level of physical activity and sports as the boys. If we are truly living in an age of equality and equal opportunity, lets start with the children. It is important not to distinguish between girl games and boy games especially when it comes to exercise. Girls should be allowed and encouraged to learn how to throw a baseball, play hockey and perform traditional male household duties such as washing the car and cleaning out the garage.

6. The Family that Plays Together Stays Together:

Many of my most cherished moments in life have been physical activities involving the whole family. I am not talking about the big competitive sports match either. My mom, dad, sister and I still laugh hysterically when we talk about the Smith family dart game at Uncle Dicks cabana. I feel that many strong and enduring emotional bonds come through the joy of playing together as a family. I have had many great teachers throughout my life including those much older and much younger than me. When I was in elementary school I was in tears one night because I could not do a simple forward somersault that they taught us in school. Let me tell you that my dad changed my world of crying and tears into laughter and joy by teaching me how to do a somersault in five minutes. Another special moment for me was watching Taylor sink his first ball in the basketball hoop at age eight. He must have taken a hundred shots before he finally got it in the hoop.

I sincerely believe that the family that plays together stays together!

Dr. Larry Smith Chiropractor and co-author of
Inside the Minds: The Art and Science of Sports Medicine

FREE DVD (Value $97)! Click below for Instant Access to the popular, innovative and enlightening Fitness Prescription DVD.
Take charge of your own health and develop remarkable, energy, stamina and zest for life!
http://chiropracticfamilyfitness.com/

exercises to improve your health energy digestion and your love of life

Exercises to Improve Your Health, Energy, Digestion, and Your Love of Life!Writen by Frederic Patenaude

Did the title of this article catch your attention? I hope so. Most of us don't mind finding out new ways to feel better and have more energy. Yet, I'm afraid I'm not going to teach you anything that you don't already know.

Some people talk about the benefits of exercising, such as increasing blood flow
to your brain and major organs, improving digestion, reducing stress, increasing
alertness, and boosting your immune system. That's a way to look at it.

Another way is that since our bodies are meant to move everyday, so it's not that
exercises brings us any benefits - this should be our natural state - but it's more
that not exercising actually has negative consequences!

According to an article published in the Health & Fitness sections of the About.com
Site, skipping exercise for two days in a row has bad effects on health.

It makes sense that we're meant to live an active life. Being sedentary was not the
norm for human beings, even in the Western world, until just a few decades ago.

If you want better health, improved digestion, more energy and love of life, make a
commitment to exercise EVERY SINGLE DAY, even if it's just to go out for a 30-
minute walk.

Personally, I never had a session of exercise - biking, a long walk, hiking, yoga,
weight lifting, or running - that I regretted. Even though I might not have felt like
doing it when I started, I never thought to myself, Jeez, I shouldn't have gone for
that bike ride or That was such a bad idea to take that yoga class!

***Exercise and Hunger***

When you exercise everyday, you will awaken your true hunger. If you've read my
book The Raw Secrets, (http://www.therawsecrets.com) you know the importance
of eating when you are truly hungry.

We know for example that hunger is widely recognized as a sign of health. Lack of
appetite is also widely recognized as a sign of ill health.

Now, many of you have written to ask about this true hunger concept. Some people
say that if they only eat when they are truly hungry, they hardly eat anything at all!
Not even enough to sustain them.

The key to awaken this lost sense of hunger is to exercise everyday.

***Walking More for Health***

I'm personally trying to implement a new habit in my life. Every morning after I wake
up, I go for a walk. While this is not the only exercise I try to get, it is a great way to
start the day.

Otherwise, what I normally do is either start working immediately or check my e-
mails. Not a good thing.With the morning walk, it gives me time to wake up, breathe
some fresh air, get some exercise, meditate (or something like it), and if I want I can
listen to audio-books on my iPod while walking.

Are there many health benefits to walking? Yes, but those are many health benefits
of exercising in general. A 1-hour brisk walk with a few hills burns around 300
calories, so as many as a 30 minute jog.

Walk an exercise most people can do and the joys of walking are numerous.
Breathing fresh air, taking time to see new places, beautiful surroundings, etc. It's
also an exercise most people can do or start doing.

If one day you have absolutely no desire to exercise, go for a 1-hour walk. You'll
feel much better afterwards.

A dog needs to walk everyday or else it's not going to stay healthy. Isn't it the same
for us?

***Rebounding Exercises for Health***

What exercises can you do on a rainy day? Some people like to go jog in the rain,
the mud and the cold. They are the brave ones. I like to watch them from my
window. But seriously, that's not my style.

What can you do instead? I found a great workout I can do inside on a rainy do (or
when it's too cold to go outside). It's rebounding, a way to exercise that is complete
and has several health benefits.

I won't talk about the so-called benefits of cellular exercise. Because of the up-
and-down movement of rebounding, apparently the lymph gets moving and this
helps to detoxify and slow-down aging. I'm not sure if this is true, but it sounds
great.

For me, the real benefits of rebounding is that it's something you can do inside on a
rainy day. Plus, it can be a great cardio-endurance-toning workout if you know what
to do with the rebounder.

So two tips for rebounding:

1- Get a good rebounder. Not those cheap ones at Walmart. Get something that will
last and will give you a real bound. My rebounder is a NEEDAK that I got on E-bay.

2- Get a DVD workout for rebounder. Most people have no idea what to do with
their rebounder. I had one for years and the only thing I was doing with it was to
jump up and down once in a while, and it got boring. Since then, I got a great DVD
which as several workouts, one which is 45 minute long and is great for many
aspects of fitness. You can get it from Urban Rebounding, a company that also sells
rebounders.

***The Magic of Calisthenics***

Everybody should learn a series of body-weight exercise. Not only are they
something you can do anywhere (even when traveling), but they are also great to
build strength and endurance.

Calisthenics include pushups, pullups, squats, lunges, and so on, including the
thousands of variation on each exercise that can allow you to get the results that
you want (strength training or endurance).

In a future article, I will give you a routine of body-weight exercise you can practice
anywhere to have a great workout at no cost.

***Multi-Tasking***

Finally, I'd like to add that doing cardio-vascular exercise or walking can be a
wonderful way to grow and learn. You can listen to recordings (either on a tape or
CD player or iPod) to learn languages, listen to audio books, and learn something
useful at the same time.

When I was studying German, Spanish and Portuguese, I was using every single
minute I could to listen to language learning methods, including during exercise
(but not during sleep!).

Now, I listen to audio books (I have a subscription to Audible - http://
www.audible.com) and learn about things that interest me. I listen to audio-books
when I'm on my bike, when I go for a walk, and of course when I drive. I listen to
music too, and sometimes I just look at the landscape.

Whether you use this exercise time to also learn and grow is entirely up to you. But
keep in mind that daily exercise in a health requirement - and also a great joy!

Young entrepreneur, Frederic Patenaude, is the author of the best-selling e-book The
Raw Secrets and is known for his no-gimmick, BS-free approach to health and
nutrition. To learn more about The Raw Secrets, and to read his FR*EE how-to articles
and newsletter, visit
http://www.askfrederic.com

does your heart get tired during exercise

Does Your Heart Get Tired During Exercise?Writen by Gabe Mirkin, M.D.

A healthy heart is so strong that it is almost never a cause of tiredness during exercise. Tiredness during exercise comes from your muscles. They run out of fuel or out of oxygen. Skeletal muscles use both fat and sugar for energy. When your muscles run out of their stored sugar supply, called glycogen, they cannot contract and function adequately. You feel tired, your muscles hurt and you have difficulty coordinating them. On the other hand, your heart muscle gets energy directly from fat and sugar in your blood and even from a breakdown product of metabolism called lactic acid. It is virtually impossible for the heart muscle to run out of fuel unless you are starving to death.

A healthy heart doesn't run out of oxygen either. Oxygen comes to the heart directly through arteries on its outside surface. If these arteries are not plugged up with plaques, they are large enough to supply all the oxygen that the heart can possibly need. However, fatty plaques in arteries can block the flow of blood. When the heart does not get enough blood, it will hurt and can start to beat irregularly. Exercise won't make a healthy heart hurt. If you develop chest pain during exercise, something is wrong and you need to check with a doctor immediately.

Subscribe to my FREE weekly newsletter on fitness, health, and nutrition.

Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports -- and the FREE Good Food Book -- at http://www.DrMirkin.com

exercises for carpal tunnel syndrome

Exercises For Carpal Tunnel SyndromeWriten by Adam Knife

What is Carpal Tunnel Syndrome? Carpal Tunnel Syndrome (CTS), is a condition of the median nerve in the wrist being compressed as entering the inflamed carpal tunnel. Carpal tunnel is most common in heavy computer users, and seems to be most common at approximately age 50, although, can be acquired at any age. According to Wikipedia approximately 10% of the population will get CTS, however, risk can be reduced through proper exercise.

Known very simply as the Warm-Up Exercises, these exercises and stretches will help warm up the muscles and nerves and prepare the tunnel for heavy work. Start simply by stretching your fingers as far apart as you can and holding your wrists in a as-close-to-90-degrees position as you can, without forcing them out of place: hold this position for about 10 seconds. This will elongate the tendons and surrounding area without doing damage, allowing further movement, etc. while working. Once this has been held for 10 seconds, move on to a tight squeeze: squeeze your hands in to the tightest fist you can, and hold for 10 seconds; then, bend your wrists in a downward position, while retaining the squeeze. This has the same effect as the previous exercise, but in the opposite directions.

The rest of these exercises can be dangerous if you already show signs of CTS, and damage can occur. These are meant for preventative measure, not as a recovery method.

Any of the following CTS exercises which rely on weights should not be done with weights heavier than 2lbs. One pound dumbbells are ideal for these exercises.

Before any use of the wrists, one should perform these, or similar exercises for optimal effect. Begin by loosening up the hand: massage your hand, bend it in all expected directions (with your other hand), stretch as best you can. Bend back all your fingers, putting pressure in both directions.

To continue the warm up process, rotate your wrists in full circles. Do 10-15 of these in either direction, with both wrists. Ensure your arms are at an approximately 90 degree angle while doing these.

Do wrist twists, with or without dumbbells. Rotate your wrists as far as they will go in either direction, slowly.

Perform a similar motion in a locked position, bending your arms toward the sky, perform window wiper-like motions with the dumbbell in your hand.

Holding your dumbbell in your hand in a tight fist like shape, bend your wrists toward the floor, then slowly back up 90 degrees. Hold for 10 seconds, and repeat 10-15 times in either wrist.

Adam X. Knife is a carpal tunnel syndrome sufferer who runs the Carpal Tunnel Exercises site CarpalTunnelHelp.info.

discover the best weight loss exercise ever

Discover the Best Weight Loss Exercise Ever!Writen by Armand Dupuis

The Best Weight Loss Exercise

The exercise the experts are keeping a Secret. The easiest exercise in the world actually Burns the Most Fat!

There is only one weight loss exercise that's the best fat burning exercise for everyone by far, theres not even a close second.

However, most so-called weight-loss experts don't teach this exercise, either because they are ignorant of the facts, or more than likely, because they can't make any money from it.

They can't make any money from the best weight loss workout, because you don't need to join a gym, and you don't need to buy any exercise equipment to do it.

People who advise that...

You have to go through all the different exercise routines on all the different exercise equipment in a gym, or buy all this weird exercise equipment, or that you need to be running for weight loss, are just giving you the runaround.

Weight Lifting As a Weight Loss Exercise

Many people who call themselves experts, make the claim that since muscles burn fat, you need to build big muscles so that you can burn more fat, and so...

You should work with weights, because that builds the biggest muscles.

That's totally misleading, but it sells a lot of gym memberships, and lots of exercise equipment.

Many people are looking for a quick weight loss workout, and also, many fitness professionals (note that I didn't say experts), believe that the harder you work out, the more fat you will burn, but...

That's a Lie!

The people who make these kinds of claims, obviously haven't a clue how the human body works as it relates to weight control, and they should probably look for some other line of work.

The Fat Burning Workout Or Sugar Burning

Yes it's true that fat is burnt in the muscles, but so is sugar. All the really hard exercises where you sweat a lot and your muscles hurt, is burning practically nothing but sugar, and almost no fat.

Most professional teach that you have to work really hard to burn fat, and so the more motivated you are to have a fat burning workout, the harder you work, and the harder you work, the more sugar you burn, but practically no fat whatsoever.

You can go through all kinds of weight lifting routines for your weight loss workout, and even build big muscles, but they will be sugar burning muscles, not fat burning muscles.

If you're a woman, you can build such big muscles this way, that youll begin to look like a Guy, but you'll still be fat!

Walking for Weight-Loss

Realize that walking for weight loss is the absolute best weight loss exercise available. Unless you're already very fit, walking for weight loss is a much better fat burning exercise than running for weight loss.

It's all relative!

If you're unfit and overweight, especially if you're obese and a typical couch potato, then...

If you go running for weight-loss, youll burn almost nothing but sugar and you'll probably be very sore the next day.

On the opposite extreme, if you're an experienced marathon runner, then your body is a very efficient Fat Burning Machine, which burns almost nothing but fat during a run.

However...

Just ordinary walking won't do it for you, as there are 10 Secrets which we teach you in the free Slim America weight loss Project, which turns ordinary walking into a very efficient fat burning workout, but that's not all...

Not only is walking for weight loss a fast weight loss exercise and the best fat loss workout, but it will also a rebuild your metabolism so that you burn more fat the rest of the day, even when you're not exercising.

So you see, walking for weight loss, is really the best weight loss exercise available to you, because you really rebuild your metabolism, and that's the key to permanent weight loss.

Have a Great Life!

Armand Dupuis is a Personal Trainer, Lecturer, Teacher, &
Permanent Weight Loss Specialist, who has been a Serious
Researcher into Human Consciousness for 5 Decades.

Mr. Dupuis has presently specialized his Teachings, into
a powerful permanent and free Weight Loss System, and
Information is available on his Web Site.

http://www.slimamericaweightlossproject.com/ea

get perfection in your life race street bikes

Get Perfection in Your Life: Race Street BikesWriten by Lance Winslow

Have you ever known true perfection in your life? Perfection when it really matters most? I submit to you that most people do not know true perfection, only think that they do. Why would I make such a bold statement? Well, perhaps because I have been observing humans for some 40 years now and well I am just not so impressed with them really.

Some people may look at hand crafted furniture and say this furniture is the finest in all the land. Others may go to the Opera and say; that was the finest performance, perfect indeed. Yet when we ask a craftsman of hand crafted furniture if their work is perfect they will say no and show you the minor flaws. If we ask an Opera performer if that was their greatest ever performance, they will admit that mistakes were made and the performance was not perfect.

So then how can you know perfection? Well perfection is not something to be observed, perfection is something you do or create yourself and when it is perfect you will know. How do I know? Well I have experienced perfection. The balance between forces and when it happens you know. You can feel it, as you are one with it.

If you want to experience the ultimate in perfection, then take up street motorcycle racing and you will find it there. Perfection is when you knee is 1 inch from the ground, the bike is a redline and you are taking a wide sweeping corner at 160 mph exactly on target and as fast as possible doing a dance with death hovering between all the forces of nature and doing it flawlessly. Once you do that you will know perfection, until then you dont know Sheet.

Lance Winslow - Online Think Tank forum board. If you have innovative thoughts and unique perspectives, come think with Lance; http://www.WorldThinkTank.net/wttbbs/

can exercise make you sick

Can Exercise Make You Sick?Writen by David Petersen

Fitness and exercise is on everyones minds now with New Years resolutions in full swing. In the northern hemisphere, New Year resolutions just happen to coincide with winter a time when almost everybody seems to have the sniffles. Naturally exercise is associated with good health and well being, but is it possible that your workout or training program may actually increase your chance of getting sick? This article briefly explains the immune system, its response to exercise and offers some helpful tips on how to avoid getting sick if you exercise regularly.

What is the immune system?

Unlike our cardio-respiratory or digestive systems which are made up of specific body parts physically linked together, the immune system is a diverse collection of cells in the blood and other tissues linked together with ingenious biochemical messengers.

The workhorses of the immune system are cells known as leukocytes or white blood cells. When the immune system is working effectively, the leukocytes identify viruses and bacteria that enter the body and destroy them before they can cause damage and make you sick.

How does exercise affect the immune system?

Moderate exercise that is most recreational exercise and fitness improvement programs may actually boost immune levels and increase leukocyte activity. So if you exercise say 3 5 days a week and allow for sufficient rest and recovery between sessions, you will have increased immune levels over your couch potato counterparts.

When exercise becomes habitual and training workloads become heavier however, there is an increased risk for what is called exercise induced immunosuppression (EII) or a decrease in immunity levels. Repeated bouts of sickness such as colds and flu may be a symptom of overreaching or overtraining where the volume (amount) and/or intensity of the exercise is too high.

It is thought that intense exercise and high volumes of training that do not allow for enough recovery and rest add cumulative stress on the body and the immune system. Just as not getting enough sleep at night negatively affects your immunity, so does excess exercise stress and fatigue.

How can I avoid getting sick if I exercise regularly?

The best way to ensure the integrity of your immune system is to make sure you get enough rest and recover sufficiently from each of your exercise sessions. If you are a competitive athlete or if you are training for an event you may want to ensure that your training program is periodized that is the exercise intensity and volume are carefully matched to ensure performance success.

Additional ways of ensuring your immune levels stay high is to use the following tips:

1.) Supplement with Glutamine

Glutamine is an amino acid (building blocks of protein) that is known to be a primary energy source for leukocytes. Studies show that blood glutamine levels drop during exercise and during the post exercise recovery process. During exercise glutamine is used as an energy source (leukocytes, kidney cells) and during recovery it is needed to repair damaged tissue and restore blood glucose levels.

By supplementing your diet with additional glutamine right after an exercise session you will help to maintain blood glutamine levels, ensuring muscle and connective tissue repair, adequate recovery and most importantly, immune system integrity.

2.) Supplement with a multi-vitamin

A multi-vitamin that provides 100% of the RDA for antioxidant vitamins such as vitamin A, C and E will also help to maintain your immune levels. Antioxidants neutralize free radicals generated during exercise. Free radicals are products of energy metabolism that tax the immune system and cause oxidation of tissue and conditions such as cancer and heart disease. Oxidative stress is particularly high among athletes and avid exercisers because of the increased use of the aerobic metabolism system.

Multi-vitamin supplementation has been shown to increase the activity of certain leukocytes - especially a certain type called neutrophils.

3.) Make sure you get enough carbohydrates

Ingesting carbohydrate both during and after exercise will also help maintain your immune levels and allows you to recover faster too.

The effect of carbohydrates on immunity is indirect as they have a protein sparing effect, which ensures that glutamine levels do not drop, leaving leukocytes starved for energy.

Carbohydrate taken during exercise helps maintain blood glucose levels, reducing the need to use glutamine and other amino acids (from valuable skeletal muscle) to make new glucose in a process called gluconeogenesis. During the recovery process carbohydrates will help to replenish liver and muscle glycogen (stored carbohydrate) without having to rely on your blood glutamine and other amino acid stores for new glucose.

Carbohydrates taken during exercise itself (e.g. energy drinks) also stimulate saliva flow, which helps flush airborne bacteria and viruses from your mouth and respiratory tract that may enter during exercise and cause infection.

In closing, this article has shown that even though moderate exercise may have an immune system boosting effect, if you are an avid exerciser there may be an increased risk of becoming ill. It is hoped that this article has provided some helpful pointers to help you avoid allowing your exercise to make you sick and allow you to train more effectively not only during winter but all year round,

David Petersen is a Personal Trainer/Certified Strength and Conditioning Specialist and the owner and founder of B.O.S.S. Fitness Inc. based in Oldsmar, Florida. More articles, exercise video clips and information can be found at http://www.bossfitness.com

NOTE: You're free to republish this article on your website, in your newsletter, in your e-book or in other publications provided the article is reproduced in its entirety, including this note, author information and all LIVE website links as above.

3 steps to starting a successful fall exercise program

3 Steps To Starting a Successful Fall Exercise ProgramWriten by Kathryn ONeill

Ah, the crisp cool breeze, the invigorating feel of the outdoors as the leaves start to turn colors, the sound of kids laughing on their way to school.

Fall is the time for new beginnings. New classes, new curriculum, new programs, new start. Youve relaxed over the summer and now youre ready to reach higher, push further.

Youre pumped. Youre excited about starting a new season. You're ready to tackle new challenges.

Theres nothing like feeling the momentum of new beginnings. If youve been wanting to lose weight and get into amazing shape, why not use this momentum to your advantage?

Momentum is one of the most underrated factors in achieving a better body.

Momentum can give you what you need to start an exercise program, stick with it and reap major rewards.

As we all know, its very easy to do something when we feel excited about it. This is not a bad thing if you learn to use it.

This initial excitement does wear off eventually, but by the time it does, you could be so far ahead already, that maintenance is easy.

Why not use this initial excitement to kick-start your treadmill exercise program?

Plan a program that you can get excited about, something that will push you just beyond where you are at right now physically. Then go for it! Dont wait until that excitement wears off. Do it! Live in the moment.

With that in mind, here are 3 steps to planning a treadmill exercise program that gets results:

1) Grab a journal or notebook and write down everything you want to achieve in vivid detail. How do you want to look? How do you want to feel? What would you like to fit into? etc.

Reread this vivid description at least once a day. By keeping in mind the end result, youll be highly motivated to push yourself further.

2) Start exercising and make notes on every workout session that you do. How long did you go? What was your perceived exertion? How many miles did you cover?

3) Review your workout session notes every week and then add something a little bit more challenging to the next weeks workout.

For example, if your average exercise time last week was 20 minutes up your average time to 30 minutes. If your perceived exertion was 5 on a scale of 1 to 10 then up it to 7. Make these little adjustments every week and you will be progressing leaps and bounds towards your fitness goals!

Plus the inspiration you get from charting your progress will keep you going long after that initial momentum is fizzling out.

By following these steps and using the fall momentum to inspire you, starting a treadmill exercise program becomes both exciting AND easy. Learn to use momentum to your advantage and youll achieve more than you ever dreamed possible!

Kathryn O'Neill is chief editor for Treadmill Review, a consumer oriented website focusing on the home treadmill market.

For weekly best buys, sales and free treadmill brand reviews, go to http://www.TreadmillReview.net.

full body exercise program

Full Body Exercise ProgramWriten by Michael Russell

This is the amount of activity necessary for the average, healthy person to maintain a minimum level of overall fitness and well being.

WARMUP - 5 -10 minutes of exercises such as walking, slow jogging, knee lifts, arm circles or trunk rotations.

MUSCULAR STRENGTH - a minimum of two 20-minute sessions per week that include exercises for all the major muscle groups. Lifting weights is the most effective way to increase strength and build muscle but is also vital for long-term fat loss.

MUSCULAR ENDURANCE - at least three 30-minute sessions once per week that include exercises such as callisthenics, pushups, situps, pullups and weight training for all the major muscle groups.

CARDIORESPIRATORY ENDURANCE - at least three 20-minute bouts of continuous aerobic (activity requiring oxygen) rhythmic exercise each week. Popular aerobic conditioning activities include brisk walking, jogging, swimming, cycling, rope-jumping and rowing. Doing that first thing in the morning, before eating will trigger a high fat burning effect!

FLEXIBILITY - 10 -12 minutes of daily stretching exercises performed slowly without a bouncing motion. This can be included after a warmup or during a cooldown.

COOL DOWN - a minimum of 5 -10 minutes of slow walking, combined with some light stretching. A very effective program that involves all major muscle groups goes here (remember the warm-up as described above) Squat: 1 x 20 reps, Pullover: 1 x 20 reps, Chin up: 3 x max, Superset with: Dips: 3 x max (a superset is going from one exercise to another WITHOUT pause between the two exercises).., Crunch: 1 x 20 reps. That's it and it will take about 30 minutes including warm up and cool down!

I suggest you do that 2 - 3 times a week, and the results will come very quickly! This program is a combination of weight training and a cardio workout, and it VERY effective in both muscle building and fat loss. The program is very old and extremely effective. The original name for this program is Squat and milk and it was used by all the old time bodybuilders to get huge amounts of muscle mass in a very short time. When used to get huge amounts of muscle mass, it is vital to eat as much as possible and drink tons of milk every day, then train the program 3 times a week as heavily as possible! But you can use it to trim your body as well, just avoid the huge amount of food and milk, and you will get very lean in a very few weeks! I suggest that you train the program in the morning as, if you do that, you will have a fat burning effect for the rest of the day.

(Never embark on a diet or exercise programme without first consulting a healthcare professional.)

Michael Russell

Your Independent guide to Exercise

ghost rider bikers beloved or philosophers pet

Ghost Rider - Biker's Beloved or Philosopher's Pet?Writen by Terence Ward

I see today that they're making a Ghost Rider movie. I discovered Ghost Rider when I was about thirteen years old, at my regular haunt, Collector's Comics of Wantagh, New York. I was a late bloomer to comic books, having been introduced to them by my D&D buddy, Marc Koenig. Like most things new in my life, I quickly became hooked and soon after, obsessed. I started small, with X-Men, Daredevil, and Thor. Oh, and I was lucky enough to be there for the Wolverine miniseries. The X-Men were about to embark on their second fight with the Brood, Daredevil was looking for direction after his lover had died, and I can't remember what was happening to poor Thor. What I do remember, though, was that crossovers got me to buy more books, and if I bought an issue I bought into the series. I was a Marvel man all the way, and they played me like a fiddle. At sixty cents an ish, I was soon spending twenty bucks a week and was a member of the discount club, adding to the savings I got by preordering my subscriptions. One of those that I ordered was Ghost Rider, the continuing story of the much-cursed Johnny Blaze, host to a demon motorcyclist.

Now a tale about a demonic motorcycle rider might seem like it's only appealing to tattoo artists and Harley salesmen, and perhaps tasteless teenagers, and that probably isn't that far off. Ghost Rider created solid objects out of Hellfire and spouted no small amount of preachy stuff about punishing the guilty, and all-in-all came off as a strange hybrid of Green Lantern and Captain America. However, after I went off to college and had no money for comics they retooled his character, making it less dependent on supernatural solids and moreso on his chain and Penance Stare, whatever that is. I can't say I'm an expert on this character anymore, but I can say that the movie version looks really, really cool.

So why am I interested? Why don't I ever see issues of Ghost Rider laying in the waiting rooms of tattoo studios? Is Ghost Rider actually a multilayered allegory of truth and consequence, cause and effect, the dark nature within each of us? Is the carnival background of the oh-so-aptly-named Johnny Blaze a commentary of the estrangement that increases daily in our society, and the growing fear of the other that bears down on us? Given its original writing, would that other have once been Communist, and now have been transmogrified into the Islamist terrorists all over the news? And what of the motorcycle aspect? Man becoming his own worst nightmare by embracing technology? Pushing the limits of danger to finally push past the fear of death? Are these the deep, weighty issues that attract us to this much-misunderstood anti-hero?

Or is it that flames, motorcycles, and skulls go really well together?

Terence P Ward expresses much of his observations about the world through the written word, spoken word, visual media . . . well, any way he damned well pleases. Most of what he's responsible for can be found at, or through, http://otherlleft.com

trapped on the treadmill worklife balance

Trapped On The Treadmill: Work-Life BalanceWriten by Esther Smith

Workers suffering burnout are making mistakes. Its depressingly predictable: these mistakes cost money, compromise safety and may even put lives at risk. Work-life balance is a subject with broad points of view but Corporate America is finally responding to this demand. Actually its been a matter of company survival. Corporations expecting employees to forego family time will not find the Ace Employee. Increased irritability means less production as more as more workers struggle to keep it all together.

Smart companies are recognizing employee needs for work-life balance and are providing an environment that encourages that balance. Yet, limiting this to quick fixes like flexible working hours, or part time hours for working mothers is not dealing with the real reasons why people are feeling disillusioned with their working life. It has more to do with long hours, constant overtime, bullying bosses, and the continual cutbacks that keep many on a frayed tightrope.

The core problem lies inside the minds of management -- obsessive drives, insane greed for money and power, ambition gone awry and a foolish disregard of anything void of short-term results. Even with limited changes, management still treats underlings like a herd of cows milking every ounce of effort possible. Thats not about to change when its driven by a winner takes all ideology and contempt for those unable to keep up.

In a 2006 study, men were more likely to report depression, increased drinking and smoking, and suicidal thoughts. Women on the other hand were more likely to report anxiety, uncontrolled crying, migraines, sleeplessness and persistent petty ailments.

Patrick learned the hard way at 40 he had risen to Senior Attorney for a small insurance company. His all-consuming job of 80-100 hours each week leaves his wife complaining that he was never home, and even when he is, hes useless. His children are in bed when he finally calls it a day, and often he sleeps in his clothes on top of the covers to get a head start the following morning at 5am.

Patrick admits he is spread too thin but if he doesnt run at breakneck speed, everything will overtake him as if hes on a treadmill with no controls. He is gaining weight catching junk food on the run and drinking more to unwind as he puts it. But a long weekend with friends changed everything. Patrick was on the phone constantly and his wife felt more like she had joined their friends as a single. Vexed and defeated, she finally blurted out: Im done! I dont want to do this anymore.

Often a wakeup call follows a crisis. To save his marriage and family Patrick had to adopt a family-first policy. He laid his decision on the corporate table no more weekends, home for dinner every night, no phone calls after 7pm! The silence was deafening.

Determined, he turned to the Internet and a new road to entrepreneurship. The dream of perfect harmony in work and home has worked for many who have chosen this road. Enjoyable, stress free and rewarding, they learned to love the risk factor because, as entrepreneurs they were able to see a direct benefit from the fruits of their own labor.

Entrepreneurs have a rosy view of their work-life balance because they love their boss. Its a big change from putting in 100 hours a week to please management by putting job first and everything else second, third or not at all. The new pioneers of this millennium will not be charging into the workplace as soon as they graduate. They will take their time and enjoy the trip. Ah well, the world doesnt need any more lawyers.

Congratulations Patrick, on getting fired.

2006 Esther Smith

Smith publishes two website: http://thepermanentventure.com and http://cashoftheday.com as well as her weekly Newsletter and blog. She has written and published numerous articles.

exercise with best results

Exercise with Best ResultsWriten by Isabel Curini

The problem of setting the training at a certain moment in the day is more serious than it appears to be. The choice of the period when we train depends on more factors. It's clear from the start that we cannot consider the period of three hours after every main meal, because this interval must be allotted to digestion only. Considerable physical effort is totally unadvisable in this period (blood must not be directed to the muscles, since gastric digestion has priority).

More exactly, people should train when their stomach is empty, but the level of glycemia must be constant. Considering a normal awake - asleep rhythm, there are two favorable moments when we can set fitness programs and training in general: one in the morning, between 10-12, and the other one in the afternoon, between 16-19.

Current practice in most of the sports confirms these periods as best for training.

Another argument for choosing one of these intervals for training is the body temperature, which now gets to its maximum. The second period (16-19) is even better than the first one from this point of view, because the temperature is higher and this enhances sport performance.

It is not advisable to train very early in the morning, right after waking up and before breakfast. However, there are authors who support the idea of having the training in this period. The reserves of glycogen are limited after the lack of food during sleeping and this is a reason for using the adipose tissue earlier in training than in other cases.

Unfortunately, at the same time, the stress hormones (cortisone) are secreted abundantly, so besides the adipose tissue, there is the risk of losing precious muscular tissue.

Another argument against this is the fact that body temperature is very low in the hours of morning, so no motion parameters (force, resistance, speed, mobility, skill) can be fully activated. Thus, a prolonged and tiring warming up would be necessary, hindering the actual training.

Everybody agrees that training before bedtime is not advisable at all, because they delay sleep a few hours, given growth of cortical activity and of body temperature.

This schedule can be adapted to any biorhythm and time zone and once automatism installed, effectiveness of training will definitely increase.

Isabel Curini is a fitness trainer and editor at http://www.healthfitnessworld.com HealthFitnessWorld.com - Health, Fitness, Body Building, Weight Loss, Nutrition - Articles and Resources.

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