acne prevention exercise

Acne Prevention - ExerciseWriten by Martin Bevon

Now for the facts. Let's take a look at how to combat acne. The main strategy to use is prevention where possible and better skincare. Here are several top issues of focus for each: exercise, cosmetics, diet, hormones, hygiene, medications, shaving, stress.

1. Exercise - Keeping in shape can help fight acne by fighting off negative stress levels that can come from negative self-esteem and depression. However, some safeguards need to be in place to ward off acne that can result from your workout routines. First watch which products you use on your body because you'll most likely be sweating. With any sunscreens for outdoor workout activities and any make-up or other cosmetics, check for
oncomedogenic and oil-free on the labels to help prevent pore clogging. And when your workout is finished, wash the products off as soon as possible, especially if you'll be going into a steam room or sauna where your pores will be opening up more. You don't want these lotions and other cosmetics getting into your pores and clogging them up, resulting in blemishes.

Watch what you put on your body with regards to clothing, sports gear and equipment, too.

For example, tight lycra and nylon exercise outfits might look great in the movies and on magazine models, but if you are susceptible to acne problems, avoid these synthetic fabrics that tend to trap in body moisture and heat resulting in a bacteria frenzy. Instead, choose loose clothing made of cotton or natural blends to allow more air to get to your skin. And when you're finished with your workout, get out of clothing wet from perspiration or water sports. Shower and change into dry, clean clothing. And keep your sports gear and equipment
clean, too. Dirty headgear, for instance, can irritate forehead areas prone to acne problems. So toss headbands into the washing machine after workout sessions.

Tip: when cleaning your body after a workout, no need to scrub with force and irritate skin.

If possible, wash with medicated soap (check for exfoliant on the label) or medicated wipes from your athletic bag where showers aren't available.

Tip: and when drying with a towel, even if it's during your workout to erase sweat, always blot instead of rub. That way you avoid grinding excess dead skin, dirt, sweat and other chemicals into your pores and risking pore-clogging and skin irritation.

Martin Bevon is the creator of http://www.acnetq.com On his site he has available many interesting articles, latest news and a variety of resources. Check them out now!

body temperature during exercise

Body Temperature During ExerciseWriten by Gabe Mirkin, M.D.

Heat stroke is a concern primarily during hot weather, but in the relatively cool environmental temperature of 50 F, healthy marathon runners can have body temperatures as high as 103.8 F. Weight lifters often have temperatures of 101 F during workouts in a warm gym. One runner who was still conscious is reported to have developed a temperature of 107.8 F after finishing a marathon, but most people cannot tolerate temperatures that high.

You suffer heat stroke when your body temperature rises so high that it cooks your brain, causing you to pass out. This is particularly likely to happen when you exercise, particularly in hot weather, because food is converted to energy by a series of chemical reactions, each of which release heat. The sum of the reactions convert more than 80 percent of the energy into heat, while less than 20 percent is actually used to drive your muscles. That means that the harder you exercise, the higher your temperature can rise, and your body has to work very hard to keep your body from overheating. During exercise, not only must your heart work extra to pump oxygen from blood in your lungs to your muscles, it must also pump heat in blood from your muscles to your skin where you sweat and it evaporates to cool you off.

Several factors increase our chances of developing a heat stroke such as when the outside temperature and humidity are high, you are not in shape, you take certain medications or are sick or dehydrated. Aspirin does not keep your temperature from rising during exercise because aspirin lowers fever by making you sweat and it when your body temperature rises during exercise, you sweat, and aspirin does not make you sweat more.

To protect yourself from heat stroke when you exercise, start out slowly and gradually increase your pace. This gives your body time to circulate the heat to the skin where heat can be dissipated. Drink fluids long before you are thirsty. Once you are thirsty, you are already dehydrated, having lost at least 2 pounds of fluids. Drink whatever you like best at least every 15 minutes and know the symptoms of rising body temperature. When your temperature rises above 102, your muscle often start to burn, when your temperature is over 104 you will usually become short of breath and when your temperature rises above 105, you will often have signs of brain distress, such as a headache, blurred vision, ringing in your ears, dizziness, nausea and passing out.

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 at http://www.DrMirkin.com

Free weekly newsletter on fitness, health, and nutrition.

exercise your face to look healthier amp younger

Exercise Your Face to Look Healthier & YoungerWriten by Cynthia Rowland

Do you have a problem area on your face that you would like to change? Double chin, droopy eyes, jowls, pouches, crows feet or marionette lines? Aging is as sneaky as sun damage and it seems that in a twinkling of an eye, your face can look so different that you might wonder just who is that person staring back at you in the mirror?

Could facial exercise be the answer to the age old question Can I maintain a youthful appearance? Must I spend my childrens inheritance to stave off Mother Natures footprints across my face?

You can certainly turn back the clock with facial exercise that employs resistance and isometric contractions of the muscles using the thumbs and fingers. This doesnt mean that you will look sixteen or even twenty again but shaving off ten or fifteen years from your appearance with exercise rivals the results of most plastic surgery procedures.

Plastic surgery techniques do not stop the aging process; muscles in the face continue to make their downward slide dragging the skin unnaturally, creating the need for more and more surgical procedures. With exercise, the muscles become stronger, the skin looks revitalized and lifted. Most importantly, facial exercises can be performed inexpensively at home.

The muscles of the face elongate just like the muscles in your arms, thighs and buttocks; in fact, the muscles in the face will have elongated about one-half inch by the time most people have reached the age of 55. The elongation is the result of atrophy of the muscles and gravity. Even though we talk, sing or laugh, the muscles continue to soften and become lax; its only when the facial muscles are specifically exercised do they begin to plump up and support your skin better.

The elongation of facial muscles affects every area of your face. For instance, the apples in your upper cheeks may not be positioned prominently, in fact, when a smile is made, rather than seeing fullness high on the cheeks, the muscles may appear flat and midway between the nose and mouth.

If you add one-half inch to the length of your forehead, your eye area suffers because the downward motion compresses into the brows. What happens if you add one-half inch or more to the area under the chin? The dreaded wattle is developing. One-half inch added to the jaw line means jowls are forming.

Beginning a facial exercise program to sculpt and contour the face may seem daunting at first because the movements and positioning feel somewhat awkward. Remember when you first learned to ride a bicycle? It was so scary! But after a few days of lumps and bumps, you were pedaling like you were a pro. Its the same with facial exercise, once you become familiar with the movements, you will marvel that these simple steps can easily produce a younger looking face.

You will want to take beginning photos before you start a facial exercise regimen so that you can track your progress and you will want to update your photos at the end of every third week. In about three weeks friends and colleagues will begin noticing that something is definitely different about you. They may think you have changed your hair in some way or that you are sleeping better but you will know what theyre seeing is your pretty face returning.

In hardly any time at all, you will notice how smooth and refreshed your skin looks; your face glows with radiance from increased oxygenation to the muscles and those sagging, droopy muscles are now portraying a more youthful looking you. Without surgery, drugs or anything harmful you can turn back the clock and look at least 10-15 years younger.

Cynthia Rowland is widely recognized as an expert in all natural facial fitness with over thirty years experience in health & beauty related fields. She has appeared on The View, Fit TV, HGTV and other popular shows. This author, speaker and television personality is leading the crusade to keep men and women looking vibrantly younger through natural techniques without spending their childrens inheritance.

Cynthia Rowland, Anti-aging Expert
I Save Faces
http://www.Facialmagic.com

exercise are you getting enough

Exercise - Are You Getting Enough?Writen by Sharon Kirby

Physical activity is essential for general good health. It reduces the risk of coronary heart disease, stroke, diabetes, osteoporosis, high blood pressure, obesity and certain types of cancer. It is also beneficial for psychological health.

We hear this all the time, via the media, our doctors, even friends and relatives, yet so many of us still seem to find it hard to dig up the enthusiasm to do any exercise at all.

How much exercise should you be doing?

The Chief Medical Officer recommends adults do at least 30 minutes of moderate intensity physical activity, on five days of the week. Every week. Unfortunately this news is often greeted by moans and groans the length and breadth of the country along with the synchronised whistling of kettles, rather than people jumping up out of their armchairs and getting their running shoes on.

In fact, the Health Survey for England shows that just 35 percent of men and 24 percent of women met the physical activity targets in 2003.

Moderate intensity physical activity means at a level where you experience an increase in heart rate and your breathing becomes faster, which is somewhere between 50 and 75 percent of your maximum heart rate. This is known as the 'target heart rate zone' (see note below to work this out).

You should feel warm, possibly breaking out in a sweat depending on the temperature and your level of fitness, but you should be able to keep it up for many minutes without becoming fatigued and still be able to hold a conversation. Good examples of moderate intensity activities include brisk walking, cycling, swimming, gardening, housework and even mowing the lawn.

Get motivated

So how can you motivate yourself to make a commitment to regular exercise for the rest of your life, without perceiving it as a chore?

Think about the advantages of being physically active. Aside from greatly reducing your risk of certain chronic diseases there are other more obvious benefits that will quickly become apparent.

You will notice both psychological and physical changes, such as improved mood and self-esteem, reduced anxiety, improved muscle strength, tone and flexibility and you will have more energy. Let's not forget the fact that exercise aids weight loss.

Your overall physical condition will improve as your heart and lungs become more efficient -- you will be able to climb stairs without gasping for breath. If you can be bothered to make the effort to become more active, it will give you so much more in return.

Structured exercise

Many people enjoy and are able to stick to a structured fitness program at a gym or health club; however, it's not for everyone. Drop out rates from such programs are high, with about half the people who join them quitting within a year of doing so.

Most of us know someone with a gym membership who hardly ever goes. Structured fitness programs can be hard to fit in to a busy routine and health club memberships can be expensive. If you sign up and don't go you will just end up feeling even worse than before you started!

Find something you enjoy doing

Contrary to popular belief, exercise does not have to involve trekking to the gym, and it does not have to be boring. There is an abundance of activities to choose from, in a variety of different settings.

To name a few: running, walking, hiking, bicycling, aerobics, bowling, lifting weights, golf, tennis, table tennis, badminton, swimming, dancing, ice skating, roller skating, karate, boxing, rowing, football, netball, hockey, skiing, rock climbing.

These activities can be done recreationally or competitively, and some may even be done in the comfort of your own home, depending on your personal preference.

Not everyone enjoys the same activities. Just because your neighbour goes to the gym every night after work come rain or shine doesn't mean you should follow suit. If you feel uncomfortable working out with complete strangers, this probably isn't the right thing for you.

Take the time to find something that fits your personality. There are plenty of options; if you try something and don't like it, try something else. If you try something for a few weeks and it gets boring, try something else. If you find something you enjoy doing, bingo! You'll be more likely to stick at it.

Incidental exercise

There are plenty of everyday activities that are not necessarily perceived as exercise, yet they are still of moderate physical intensity. Things you do regularly, or even every day, such as walking, gardening, housework, decorating, washing the car and climbing stairs are all types of incidental exercise. Exercise happens as a result of doing these things, rather than being the sole reason for doing them.

If you really can't bring yourself to exercise for the sake of it, incorporating more incidental exercise into your daily routine is a good idea. An hour of vigorous housework will help get your house clean and give you a work out. Always use stairs instead of the escalator or lift. Walk instead of taking the car. You get the general idea.

Break it up

There is more good news. You don't have to meet your daily target for physical activity all in one go. It can be intermittent.

Breaking up exercise sessions into smaller chunks of 10 to 15 minutes can have significant health benefits, as long they accumulate to at least 30 minutes per day. This is an excellent way to ease yourself in gently if you have been a couch potato all your life or lack of time is an issue.

Ten minutes here, 15 minutes there, it all adds up. You don't have to launch yourself into an intense one hour a day aerobic and strength-training regime. The total time you spend being physically active each day is more important than the actual length of each exercise session.

Do it for you

Like all our achievements in life, it's great if we can get family and friends to support our efforts. However, making a commitment to exercise requires self-motivation; you can't rely on someone else to do it for you.

If you can find someone to 'get fit with' it can be very encouraging, but you never know when he or she will become unavailable and you will be left on your own.

The key to long-term physical fitness is to embrace exercise as a significant aspect of your life, rather than something that you just fit in as a matter of necessity. Think of it as something you enjoy, not something you have to put up with, and you won't go far wrong.

How to work out your target heart rate zone:

Depending on which source you consult, the upper and lower limits for target heart rate vary. According to the American College of Sports Medicine the target heart rate zone is 50 to 75 percent of your maximum heart rate.

To estimate your maximum heart rate, take your age from 220.

For example, a 30-year-old person's maximum heart rate would be 190 beats per minute (bpm): 220 - 30 years = 190 bpm.

The upper and lower limits while exercising would be:

95 bpm: 190 x 0.50 = 95 (lower limit at 50%)

143 bpm: 190 x 0.75 = 143 (upper limit at 75%)

So for someone aged 30 their heart rate should be somewhere between 95 and 143 beats per minute when they are performing physical exercise of moderate intensity.

How to work out if your heart rate is within your target heart rate zone:

Take your pulse at the wrist or neck by counting the number of beats for 15 seconds and multiplying by four. This will give you the number of beats per minute. Or use a heart rate monitor if you find this difficult. The number of beats per minute should be within your target heart rate zone. If this number is too high, you are working too hard. If it is too low you need to step up the intensity.

It may help you to start by aiming for the 50 percent level of your target heart rate zone and building up the intensity gradually. Stop if you feel uncomfortable. Remember, whatever level you are at every little bit counts!

If you are very overweight, or in any doubt about your health consult your doctor.

Sharon Kirby is a freelance writer from West Sussex, England and specialises in writing about fitness and health. For more details of her articles, news and features visit her website http://www.healthwriter.co.uk

exercise to delay aging

Exercise to Delay AgingWriten by Gabe Mirkin, M.D.

In 1490, Ponce de Leon set out to find the fountain of youth. He didn't find it, and now, more than 500 year later, the only mechanism ever found to prolong life and delay aging is exercise. There is no data whatever to show that antioxidants, vitamins, or anything else prolong life. All tests that are used to measure aging really measure physical fitness. A fit 70-year old will score younger on aging tests than an out-of-shape 20 year old.

Scientists measure aging with a test called VO2max, your maximal ability to take in and use oxygen. Studies from Ball State University, Courtland State, Washington University in St. Louis and Mt Sinai Medical Center in Milwaukee show that intense exercise maintains fitness. People who do not exercise lose 15 percent of their fitness per decade, those who exercise at low intensity lose nine percent, while those who exercise intensely barely lose any fitness at all.

In the 1930s, Fred Wilt was an Olympian distance runner. At age 50, he was able to run two miles in less than ten minutes. Those of you who run competitively know that this is a magnificent time and that there are very few high school runners who can run faster than that. He was able to run a 9:40 two mile on training of only five to seven a week, by alternating almost flat-out 200 meter runs with jogging until recovery.

Increasing intensity makes you fit. If you go out and jog the same two miles at the same pace every day, you will not improve and you will not be very fit. However, if you run faster on one day, feel sore on the next day, and then run slowly until the soreness disappears, and then run fast again, you will be able to run faster, become more fit on every measure of fitness, and also test better on the tests that measure aging.

However, with increased intensity comes increased risk of injury. So, before you start an intense exercise program, and before you start lifting heavier weights, running faster, jumping, higher, throwing further, hitting a tennis ball harder, or doing anything that requires increased intensity, check with your doctor. The only problem with this recommendation is that the odds are overwhelming that your doctor won't know very much about sports, training, or improving physical fitness. But you should at least check with him or her to see if you have a condition that can be aggravated by hard exercise. Also remember that older people can't train intensely very often. You may have to wait two to ten days between hard workouts.

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 at http://www.DrMirkin.com

Free weekly newsletter on fitness, health, and nutrition.

anywhere and anytime exercises

Anywhere and Anytime ExercisesWriten by Jasdeep Singh

These type of Exercises generally makes your body strong and firm. No matter, you are Exercising or Muscle Building or Body Building, these exercises are quite handy and help a lot.

Here are few Anytime and Anywhere Exercises:

a) Crunch

Lie down on the floor on your back with your feet up on the couch or something. Give support to your neck with the help of cushion. Place your buttocks as near as possible to the couch. Lock your elbows. Now slowly raise your head off the ground just a few inches. Hold on to the raised position for 2 secs and then slowly come down.

Repeat this exercise 20 times to make one set.It will really build your abs and you will feel it.

b) Raising your Toes and then coming down.

Stand on a floor flatfooted with toes pointing straight.Hold onto something to balance yourself. Now VERY SLOWLY, raise your toes as high as possible. Hold on for 2 secs and come down very gently and slowly. Repeat it 20 times to make one set.

c) Push ups

Lie down on the floor facing towards the floor with your body weight on your palms. Now slowly, push your body up keeping your back straight and facing right ahead. Hold onto 2 secs and then slowly bring your body back to the starting position.

Repeat it 5-10 times in the beginning and then try to practice this exercise 20 times per set.

d) Wall Squat

Stand straight with your back against the wall. Now, gently move your body down to the sitting position. Make sure your back is still against the wall. Hold on to 15 secs and then gently move up keeping your back against the wall again.

Repeat it 5-10 times in the beginning and then try to practice this exercise 20 times per set.

Treadmill is one other important option which works for you 24/7 and 12 months a year even in rains, winter, snow, sun. Know more about treadmills and how to make optimum use of it here before buying it.

You can always try Yoga or Aerobics if you seriously want to shed off some weight. Muscle Building is one great way to keep yourself in shape and burn those extra calories. Get valuable Muscle Building Tips at http://www.weightloss-health.com/musclebuildingtips.htm

About the Author

Jasdeep: for http://weightloss-health.com/ your complete and most comprehensive family guide on Health.

Also get free muscle building workouts and schedules and a chance to go through other informative articles targetting various muscle building issues at Muscle Building Workouts, Exercises and Tips

If you wish to reproduce the above article you are welcome to do so, provided the article is reproduced in its entirety, including this resource box and LIVE link to our website.

exercise amp diabetes

Exercise & DiabetesWriten by Jayachandran Radhakrishnan

You are no doubt aware that exercise can help prevent the serious complications that often come with diabetes and heart disease. Research has repeatedly shown that regular physical activity helps reduce the likelihood of having a heart attack or a stroke, aids in weight loss, and improves mood.

But do you know that exercise can also help you reduce your blood glucose levels?

That's right. In people with type II diabetes, exercise may improve insulin sensitivity and assist in lowering elevated blood glucose levels into the normal range.

Here's how. When you exercise, your body uses more oxygen -- as much as 20 times more -- and even more in the working muscles, than when you are at rest. So the muscles use more glucose to meet their increased energy needs.

At the same time, exercise improves the action of insulin in the peripheral muscles, making it more efficient, so you get more out of the insulin your body is producing.

In older people with diabetes, the decrease in insulin sensitivity that comes with aging is also partly due to a lack of physical activity. So regular exercise benefits you now, and for years to come.

Sometimes, it may seem easier to pop a pill or even take a shot than to put on your walking shoes and hit the trail. But the truth is that exercise, in combination with a healthy diet, is one of the best things you can do to take care of yourself if you have diabetes.

Why exercise?

Exercise burns calories, which will help you lose weight or maintain a healthy weight.

Regular exercise can help your body respond to insulin and is known to be effective in managing blood glucose. Exercise can lower blood glucose and possibly reduce the amount of medication you need to treat diabetes, or even eliminate the need for medication.

Exercise can improve your circulation, especially in your arms and legs, where people with diabetes can have problems.

Exercise can help reduce your cholesterol and high blood pressure. High cholesterol and high blood pressure can lead to a heart attack or stroke.

Exercise helps reduce stress, which can raise your glucose level.

In some people, exercise combined with a meal plan, can control type II Diabetes without the need for medications.

Sources: National Diabetes Data Group. Diabetes in America, 2nd edition. NIDDK.

Jayachandran.R

http://www.aayurmart.com

exercise and breast cancer

Exercise And Breast CancerWriten by Sherri L Dodd

Taking every opportunity to distribute my marketing material for my new book, I stopped by a childrens clothing store one Sunday afternoon. Upon leaving the parking lot, my six year old son caught a glimpse of those ribbons with two lines. In my half-engaged attention, I acknowledged his observation that there were more than three on this one particular car. From his persistence to gain my feedback, I began to focus on our conversation. I informed him that I was not exactly clear of what he meant by the description of this two-lined ribbon. You knowthe red onethe boob problemand the. Ground zero! I realized that he was speaking of the Awareness Ribbons that so emphatically adorn various vehicles these days. I started to chuckle at his innocence in remembering my recent 15-minute explanation of breast cancer as the boob problem. After we enjoyed the moment, I struck a more serious note to remember that the disease is far from funny and can leave heartache and devastation in its vicious path. In fact, according to Dr. Susan Love, breast cancer affects 110 women every day.

My first encounter as a Personal Trainer with a recovering breast cancer client came quite a few years ago and meeting her was quite an experience. If you have ever met a breast cancer victor you will notice that their eyes reflect a beautiful understanding of life. My encounter with my client came while I worked at a swim and racquet club. Even the way she approached me was filled with grace. Wanting to strengthen her body after the illness, she inquired about a weight training routine. She had a beaming, yet subtle smile with each simple question that she asked of me. To look at her would never disclose of her recent pain. Her hair was a typical short style of a middle-aged woman and her legs still presented the years of tennis that kept her fit. I was honored to take the position as her trainer and we worked together on a program toward rebuilding her body for not only the purpose of strength and endurance, but to attain a touch of inner peace as well.

Recovery from breast cancer is not so different a program than simply exercising to avoid such a catastrophic event in a womans life. If you have followed fitness for any amount of time, visited your doctor or taken a class in school, the informative path to righteous living is well paved with getting the blood flowing and the heart pounding. In turn, you increase your chances of avoiding disease (heart-related, cancer, diabetes). Likewise, if you have successfully battled the disease and yearn for a method of attack against it recurring or simply want to lessen the unpleasant after affects, the all-knowing finger will be pointing in the same directionthe local gym. Even as early as the 1980s, research was proving that aerobic exercise improved fatigue levels and nausea in post cancer patients. Fast forward to present and the benefits have multiplied over the years. Subsequent studies indicate that weight training, aerobic exercise, and fitness emphasizing mind and body (i.e., yoga) all have a substantial impact of up to 25-50% improvement on pain, fatigue, overall optimism, the general fitness level of the individual and how much a person can improve their quality of daily life, complete with energy-draining tasks.

It is clear that exercise plays a tremendous role in helping breast cancer survivors feel better. So what are the details of program design? First and foremost, you want to stay clear of stress on the surgical or stitched area. Next, and just as important, begin with the usual 10-15 minute warm-up, no matter if you are doing weight training sets, a cardio routine or a number of yoga poses. It is after this warm-up that variety begins. For resistance/weight training exercises, you will want to start the initial phase of your program with a lowered weight volume but with up to double the repetitions. Elastic tubing and bands are also a good start for the first phase. Though you may not be directly working the muscle tissue in your surgical area, many muscles work together in stabilizing another muscles contraction. The lesser weight will insure that your wound is not overexerted to soon. The standard 2-3 sets are appropriate with 15-20 repetitions.

Another area of exercise is that of cardiovascular training. Cardio machines such as the treadmill or elliptical machines are acceptable and can be used for 3-4 days per week. In your initial phase of a recovery fitness routine, you may want to follow an interval program where you begin the session with a higher-intensity minute followed by a low-intensity minute totaling up to thirty minutes. As your condition improves, you can reduce your low intensity minute to 30 seconds and eventually eliminate it all together.

Finally, mind and body exercises such as yoga go a step further in fitness. Not only are you strengthening your body, you are also tapping into inner peace with each slow and controlled breath. Ideal for achieving relaxation, this type of training can be utilized for as little as 5-15 minute a day and still present positive results.

While breast cancer awareness has reached far heights as that of former president, Bill Clinton, who signed the Breast and Cervical Cancer Prevention and Treatment Act of 2000, it does not stop the fact that the disease continues to take more and more lives. While a cure is currently elusive, preventative measures are not. Engaging in a fitness program that includes healthy eating, routine exercise and positive mental development is a safe bet of increasing longevity.

About The Author

Sherri L Dodd is the creator and author of Mom Looks Great - The Fitness Program for Moms. She is an ACE-certified Personal Trainer, Lifestyle & Weight Management Consultant and Kickboxing Instructor with over fifteen years of exercise experience. She has lectured to groups on her fitness plan and is a freelance writer on the topics of fitness and general nutrition as well as the humorous side of motherhood.
momlooksgreat.com

exercise and chocolate milk could be key to long living

Exercise and Chocolate Milk Could Be Key to Long LivingWriten by Valerian D.

There are many researches aiming to find a non-pharmaceutical way to keep muscles in good function and to maintain the quality of life in elderly people. This ability to develop cells power and stability by converting organic materials into energy via oxidative process is performed by mitochondria. Described sometimes as cellular power plants, mitochondria - plural from mitochondrion - are found in most eukaryotic cells. Normally a cell has several hundreds to thousands of mitochondria, which means up to 25% of the cell's cytoplasm. According to accepted theory, mitochondria have their own DNA and they were originally derived from external organisms.



As their basic function is to create energy, mitochondria are in charge with quality of life. Studies found that as we grow older the amount of mitochondria diminishes in our body. This situation is determined by the decline of proteins in the mitochondria and results in age-related bad muscle function and respiratory skills worsening.



Then to maintain the quality of life in older people and not only, is equivalent to maintain the protein levels in muscles, replacing old and damaged proteins with new ones eventually.



Recent researches found that exercising can increase the synthesis of mitochondrial proteins. At the same time, drinking a cup of chocolate milk after a nice stroll is a good option.

Valerian D is a freelance writer interested in issues such as antiaging.

exercise the right way the standing calf raise

Exercise The Right Way - The Standing Calf RaiseWriten 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 bodybuiders' 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 standing calf raise.

MUSCLES TARGETED: gastrocnemius

STARTING POSITION

Face the machine, place the balls of the feet on the near edge of the step.
Move under the shoulder pads and stand erect with the hips under the shoulders.
Position the feet and legs parallel to each other with the toes pointing straight ahead.
Extend the knees and allow the heels to hang off the step.

UPWARD MOVEMENT

Push up on the toes as high as possible.
Keep the torso erect, legs and feet parallel and knees extended.
Push up off the step.
Do not lock the knees.

DOWNWARD MOVEMENT

Allow the heels to slowly lower back to the starting position.
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.

minimoto dirt bikes miniture motards the next step up from battery powered toys

Minimoto Dirt Bikes, Miniture Motards - The Next Step Up from Battery Powered ToysWriten by G Racing

As your child grows out of their little bicycle and wants more than a battery powered car to get them 'cruising' along. It can be a head scratching thought as what would be the next step up...

The wait is over as now comes a full range of affordable minimoto's & miniature dirt bikes to suit children as young as four with the right supervision.

Amongst many questions often asked the first one is always Are these petrol powered pocket bikes safe? The answer is YES! With built in safety features and speed restrictor an ideal starter bike is called the PY50 and is a quality dirt bike which comes with fitted restrictor to allow children to ride at a speed they feel comfortable with. Fully automatic (rev & Go) and fully enclosed shaft drive to the rear wheel so kids cannot get their finger, toes and clothes caught. An example of this bike can be found on on the links below in the Dirt Bikes 2 stroke between 47cc - 80cc link.

As your childs skill progresses there are many more models of petrol powered pocket bikes that allow your child to feed the need for speed. These miniature dirt bikes come with 2 stroke engines and as your child becomes more comfortable you can even move up to a 4 stroke engine as powerful as 125cc.

Once your child masters the basic starter bikes there are also lots of other models that are priced as low as 150 which can do speeds of up to 35mph such as the mini motard dirt bike which is small enough to fit in your car boot yet is strong enough for anyone up to 10 stones to ride it... so even mum and dad can have a ride!

Dirt Bikes 2 stroke between 47cc - 80cc :
http://www.ghostracingseries.com/dirtbikes2stroke.htm

Dirt Bikes 4 stroke between 50cc - 110cc:
http://www.ghostracingseries.com/dirtbikes2stroke.htm

5 tips to get you started and keep you going on an exercise plan

5 Tips to Get You Started and Keep You Going on an Exercise PlanWriten by Marie Roker

Making the decision to start exercising requires commitment and perseverance. Establishing and maintaining an effective exercise program can help you feel great and live a more active lifestyle.

Check with your doctor first. Get your doctor's OK before embarking on an exercise program to avoid a serious injury to your health.

Choose activities that you think you'll enjoy. It doesnt matter what it is, belly dancing, yoga, Pilates, swimming, bicycling, rollerblading, racquetball or tennis. Most people will stick to their exercise program if they are having fun, even though they are working hard. Avoid injuries by pacing yourself and including a warm-up and cool down period as part of every workout.

Vary your exercise program. Change exercises or invite friends to join you to make your workout more enjoyable. There is no est exercise just the one that works best for you. It won't be easy, especially at the start. But as you begin to feel better, look better and enjoy a new zest for life, you will be rewarded many times over for your efforts. Upgrade your fitness program as you progress.

Set aside a regular exercise time. Adopt a specific plan and write it down. Whether this means joining an exercise class or getting up a little earlier every day, make time for this addition to your routine and don't let anything get in your way. Planning ahead will help you get around interruptions in your workout schedule, such as bad weather and vacations.

Set short term goals. Don't expect to lose 30 pounds in two weeks. It has taken awhile for you to gain the weight, it will take time to lose it. Keep a record of your progress and tell your friends and family about your achievements. Make sure to keep it up-to-date. Keep setting realistic goals as you go along, and remind yourself of them often. Reward yourself periodically for a job well done!

Marie Magdala Roker is a Personal Development Coach an Author of Successful Thinking for a Successful Life: How to Banish the Unhealthy Thoughts and Habits That Limit Your Success. Sign up to her free newsletter as http://www.smartbeecoaching.com She also offers the Successful Thinking program, an affordable coaching resource that offers support and encouragement for helping women achieve their goals. You can find out more about the program at http://www.thinkandbesuccessful.com

fat burning exercises

Fat Burning ExercisesWriten by Gary Gresham

Fat burning exercises are the slow, aerobic, long duration types of exercise that involve most of the major muscle groups. Your body will burn a higher percentage of calories from fat with lower intensity cardio exercises.

Fat burning exercises include walking, jogging, running, elliptical exercise trainer workouts, cycling and swimming. The key factor to keep in mind is the more muscle groups you use, the more fat you'll burn.

Different type of exercises will burn more sugar rather than burning fat. Sugar burning exercises involve brief spurts of movement followed by rest which results in more sugar that is used for fuel instead of fat.

Sugar burning exercises include sprinting, tennis, racquetball, basketball, and golf. While these are great sports that benefit your overall fitness condition, they are different type of exercises that will not burn as much fat like fat burning exercises will.

To burn fat effectively, exercise at a moderate pace for a longer period of time. The residual effect of this type of aerobic exercise gives you the most benefits.

These aerobic fat burning exercises increase your metabolism which means you'll burn calories long after you exercise. People who exercise on a regular basis develop more fat burning enzymes than people who don't exercise at all.

By doing just twenty minutes of fat burning exercises you get those fat burning enzymes working. So if you are just starting out, exercise for at least twenty minutes and work up from there as your fitness level improves. Try to set 3 days a week as your goal to workout and work up to 5 days as you become more fit.

Home treadmills and elliptical exercise trainers are perfect for fat burning exercises. These fitness machines will give you the slow, aerobic, long duration types of exercise that work best to burn fat.

They are the most popular pieces for home gyms because they allow you to stay fit in any weather condition. They are easy to use and cost efficient because quality fitness equipment will last for many years.

If you want to reduce body fat, eating properly will always help. But by combining it with fat burning exercises, it will give you the excellent results you are looking for.

Copyright 2005 Treadmill Info.com All Rights Reserved.

This article is supplied by http://www.treadmill-info.com where you will find valuable information, ratings, reviews, articles and buying tips before you make the investment in quality fitness equipment. For more fitness related articles go to: http://www.treadmill-info.com/articles1.html

how to fit exercise into a 12 hour work day

How to Fit Exercise into a 12 Hour Work DayWriten by Virgil Aponte

Heres a question I get all the time: I truly have no time to exercise. What can I do? Simple, dont exercise youre to busy. Just kidding. Let me give you an example of a client I consulted who had the same problem. She was working full time, going to school part-time, had a 6 year old and basically felt she couldn't find time to exercise. Since she had very little time, joining a gym was not really an option. So here's what we came up with.

Everyday she had to walk to work and back instead of taking the bus. She worked in a high-school with access to 12 flights of stairs and a weight room. Her goal everyday at work was as follows: Upon entering the building she had to walk up to the sixth floor 2 times. Anytime she had to leave her office she had to walk up to the sixth floor of the building and back down. That was 4 times a day. Before she left for the day she had to walk up to the sixth floor 2 times. She also had to visit the weight room and do 20 pushups, 20 dumbbell shoulder presses with 10 lbs, and 20 back rows with 50 lbs. She visited the weight room twice a week. Is this program perfect? Of course not but what program is perfect. For someone who thought she had no time she was able to do aerobic work 5 times a week plus 2 strength work-outs. She also happened to lose 14 lbs. in nine weeks. Thats excellent progress for some one who initially thought she had no time to exercise.

The point Im trying to make is that having no time to exercise is usually just a perception. Usually its just a matter of fitting it in somewhere in your day. Another misperception is that exercise has to take place within a specific hour or time frame. In this particular case the exercise took place at intervals throughout the course of a day.

If you are truly busy (and most of are) and feel you have no time to exercise (and most of need to) try finding little spots in the day to fit it in. It really doesnt take much for it to add up. Remember 3 ten minute sessions over the course of a day will add up to 30 minutes. Many experts agree that 30 minutes is the minimum amount of exercise people should get each day.

I hope this example gives you or someone useful ideas on fitting exercise into your busy schedule.

For over 12 years Virgil has helped numerous people from all walks of life reach their strength & health related goals. His career highlights include working as a strength & conditioning/baseball coach for the New York Mets Instructional Baseball Academy, serving as an assistant with the WNBA New York Liberty's strength & conditioning staff and creating the Ultimate Stair Exercises DVD set http://www.StairExercises.com which has sold in 6 countries. Currently Virgil continues to teach, train clients and is releasing a new DVD series entitled GetFit Anywhere http://www.GetFitAnywhere.net Subscribe to his free health & fitness journal at: http://www.GivStrength.com

monterey beach an improvisation exercise

Monterey Beach - An Improvisation ExerciseWriten by Edward Weiss

Hearing is believing. Most people can't believe that you can only use 2 chords to create a few minutes of music. They really can't believe that they can do it themselves on the piano. Here's where the fun begins.

For instance, take the improvisation exercise Monterey Beach. Here, we use only 2 chords, A Major 7 and F# minor 7 to create a nice little improvisation.

Because we know that we will be playing just 2 chords, it allows us to move around with them and express ourselves at the keyboard much more easily. Why is this? Because we've limited choice. You' don't have to worry about when to switch chords or what chords to play. The improvisation exercise takes care of that. Now, you can just focus on playing around with your materials, in this case chords, and have fun.

This approach to improvisation gives students the opportunity to relax and actually enjoy the process of music making. They don't have to worry about scales or practicing for hours on end in order to sound good. On the contrary, students learn that they can actually play the piano using chords and make music right away!

Improvisation exercises like Monterey Beach prove to be an invaluable way for students to understand how to use the materials of music - which are chords and the element of time. We play around with these two and are surprised at what comes out of us. Perfection is not our goal here. Being in the moment and experiencing the joy of improvisation is.

Edward Weiss is a pianist/composer and webmaster of Quiescence Music's online piano lessons. He has been helping students learn how to play piano in the New Age style for over 14 years and works with students in private, in groups, and now over the internet. Stop by now at http://www.quiescencemusic.com/pianolessons.html for a FREE piano lesson!

virtual reality super bike motorcycle simulators needed

Virtual Reality Super Bike Motorcycle Simulators NeededWriten by Lance Winslow

Many young race bike motorcycle riders will attend super bike school so that they can hone their skills and become more proficient on the street. There are too many motorcycle accidents from crotch rockets in the United States of America and each year people are killed simply because they cannot handle the performance of the bike. Eventually if does that make it thru that initial learning curve they will become efficient and excellent rider, but in the meantime they can be quite dangerous.

Super bike classes are generally held on the track; a racetrack made for high performance motorcycles. This is where they will learn how to ride the motorcycle and handle all of its idiosyncrasies and performance issues. Unfortunately, the racetrack is much different than the street. On the street there are cars, which are always out there ready to hit you and on the track everything is moving about the same speed and in the same direction. Sure it is a good place to start but it makes sense to take this to the next level.

It is for that reason that I propose virtual-reality super bike motorcycle simulators. These simulators will have a motorcycle inside of a dome, which will actually be a flat-panel display and it will have actual scenery and real live simulated roads, turns and traffic. It makes sense to teach these young motorcycle racers how to ride on the street because that is where most accidents will occur.

The best way to capture all the footage needed for a race bike virtual-reality motorcycle simulator would be to put a camera on the front of a motorcycle and drive it through the streets of Atlanta, Boston, Los Angeles and also through many canyon roads with sharp corners and surprises.

Once the footage is captured it would go to a digital film room for editing and then it would be incorporated into a computer system that would run the virtual-reality super bike simulator. By doing this we could save lives and wouldn’t it be cool? Consider this in 2006.

Lance Winslow, a retired entrepreneur, adventurer, modern day philosopher and perpetual tourist.

aerobic exercise doesnt work

Aerobic Exercise Doesn't WorkWriten by Mark Allison

You may find that surprising but its true. Aerobic exercise actually burns muscle and fat and lowers your metabolism. Anything that causes us to lose muscle is undesirable, when you consider that as we age we lose 30% of our muscle anyway, roughly 1-2% per year. We cant afford to lose anymore. This muscle loss will be increased greatly if a low calorie diet is used in conjunction with aerobic exercise.

Now I know some of you will be thinking ah so what, a bit of muscle loss is worth it if I lose fat. Id say to you think about this, it sounds slightly scary but again its true. The muscle you lose comes not only from your body but also from your vital organs and bones. Thats your heart, liver, kidneys, etc. If your organs are functioning at a reduced rate, then so are your hormones. This kind of regime can also cause osteoporosis, as your bones are 1/3 protein. In fact what you are doing is ageing yourself and you will see this on the outside as well as feel it on the inside. Im sure you know people who have lost too much weight in this way they look pinched in the face, well old really.

So what should we do?

How can we put back this muscle? The answer is simple - weight training. Weight training can rejuvenate your organs, balance hormones, improve your cardiovascular health, sculpt your body, and give you a higher metabolism. For every 1lb of muscle gained the body burns 50 calories, thats 50 calories of fat, not fat and muscle. If you are young you can re train your muscles for life, if you are old you can turn back the clock by growing new muscle. Sounds interesting doesnt it?

For more information and a free newsletter on tips for fat loss go to http://www.fat-loss-review.com.

exercise equals fun

Exercise Equals Fun!Writen by Denise Nero

Getting Americas children to exercise has never been more difficult as the new boob-tube generation slouches in front of TVs, or sits for hours, mesmerized behind shoot-out video and computer games.

However, it is possible to foster a regular exercise pattern for children from an early age, with simple activities that are more fun than exercise.

Americas Pastimes

Back in the day, kids played hopscotch and tag and didnt know that it qualified as exercise! Reviving Americas pastimes could be an easy way to promote physical fitness. Hopscotch improves balance and coordination, while the constant stop-go running in a healthy game of tag elevates the heart rate to more efficiently burn calories. Jumping rope is another American favorite that has fallen by the wayside. The regular interval in jumping rope pumps the heart steadily, and is an efficient form of aerobic exercise.

Biking

Biking is another excellent way to get a child to exercise. From first learning on a tricycle to the celebrated arrival of the two-wheeler, biking is something that can be viewed as an achievement, as well as an easy way to increase a childs physical activity. Biking helps children develop coordination, balance, work the back muscle groups that aid good posture, and build up leg muscles. Moreover, biking gives children an easy way to travel to their friends houses and assert independence--an added incentive that will get those legs, and lungs, pumping! As nine-year old Michelle Yuen says, I love riding my bike. Its so much fun. I ask my mom, and then I can bike down to my friends house.

Rollerblading

Bikes arent the only wheels that kids can use to rev up their heart rate. Rollerblading is an activity that can be done indoors, and out, and an activity the whole family can join in. Whether in an indoor skating rink, or just playing by the sidewalk, rollerblading is an activity that is fun for the children and healthy as well.

A Walk with Fido

Another exercise that can be performed daily by a child is none other than the traditional walk with the dog. Jogging, or even walking at a brisk pace, with the dog, floods the body with endorphins and a slew of other health benefits related to exercise. Bring along a stick to throw to Fido, and the workout has becomes even more intense. Whats more: walking the dog everyday is a sure-fire way to maintain regular exercise, which is much more advantageous, in the long run, than intermittent exercising.

Yoga for Kids

Yoga has taken America by storm in recent years. From celebrity yogis like Madonna to stay-at-home moms, yoga has proven to be a way to tone and center the mind and body. Yoga is beginning to creep into the school gym programs, too. Just as many high schools throughout the nation have begun offering yoga as a gym option, many yoga for kids programs have sprung up as well. Yoga aims to tone the muscle groups, aid coordination, and improve flexibility through stretching. In addition, it has been said that a key principle in yoga, correct breathing, seems to alleviate stress in children.

Exercise that isnt Exercise

Taking the non-traditionalist approach to exercising is just as easy. Children can help mom carry the groceries or walk with her to the drugstore. Whatever the case, mixing up a regular exercise pattern for kids helps them create a healthy lifestyle.

And Dont Forget If you want high energy, fun exercise routines to keep kids healthy, try exercise videos. Professional trainers will challenge your child with safe exercises to increase balance, coordination and shed pounds.

Whats more, fitness is a family event. So for children, who want to work out like mom or dad, try mini trampolines or Urban rebounders, Dance revolution, exercise bikes and weight training equipment. These kid-sized fitness tools are made for your childs growing needs and are priced affordably. So, keep your child fit by having fun. To learn additional information about Urban rebounder or other exercise equipment visit our link at www.fitnessandkids.com

Denise Nero is the owner of http://www.fitnessandkids.com.
Stop by and Subscribe to HealthyNews Ezine for more great exercise, diet tips, children's health and fitness, freebies and more.

mini dirt bikes

Mini Dirt BikesWriten by Jimmy Sturo

Mini Bikes were first manufactured by Japan, followed by the Italian manufacturer, Polini and other Mini Bike Manufacturers such as ATM Vittorazi, Bi-ZetaBlata Pocket, Zocchi Sport Racing, ZPF Mini Bikes, GEM and others. As the sport spread to other parts of the world, innovative, high performance Mini Bikes came into production, which includes the Mini Dirt Bike.

Mini Dirt Bikes, though small in size, are not as cheap as some people thought it would be. For example, the Pitster Pro 125cc can cost you around 2,095 dollars. However, Mini Dirt bikes with less engine power, normally less than 90cc, are quite affordable with price ranging from 200 to 600 dollars only.

A Mini Dirt Bike has all the working parts and features of a normal Dirt Bike. It only weighs less, is much smaller and has a lot less power (about 49cc on average). Most Mini Dirt Bikes are built with a two-stroke engine, and since they are also designed to hold only half a gallon of gas on average, you also dont have to spend much on fuel.

With hundreds of models choose from, the popularity of these little but comparatively powerful machines is still growing among children and adults alike. It is a fact that thousands of Mini Dirt Bikes are sold every year around the world, and the number is increasing.

Since these Mini Dirt Bikes can run up to 75 mph or so, precautions should be taken while riding them, especially for younger kids. Wearing helmets should be made compulsory and children should not be allowed to ride these vehicles on a speed of more than 40 mph. If you are an adult and plan to buy a Mini Dirt Bike for yourself, make sure that it fits you and supports your weight.

Dirt Bikes provides detailed information about dirt bikes, dirt bike parts and more. Dirt Bikes is affiliated with Maui Snorkeling.

super bike school and crotch rocket racing technologies

Super Bike School and Crotch Rocket Racing TechnologiesWriten by Lance Winslow

If you have ever watched Street Motorcycle Racing with Super Bike factory sponsor riding celebrities as the take corners at speeds of 160 plus miles per hour dragging their knees on the track, then you know how dangerous that sport can be. Imagine yourself as a factory sponsored rider on a crotch rocket in full gear and the training you would need.

Well, it just so happens I myself was in the same shoes as most squids when I signed up for Super Bike School many years back in California. At the time they were riding Ninja 600s and nothing like todays race bike technologies and believe me we were racing around afterwards in the novice class and were no where near those 160 speeds, especially not in the corners.

Learning to race motorcycles is fun as you come in to set up for the turns, your mind goes into slow motion, but it takes a while to get use to doing it in a fluid motion or even close to the finesse of the professional riders. One new technology on the horizon are the Holographic Technologies, which are getting closer to becoming reality. Imagine watching an image of a factory rider in front of you setting up the turn and executing it perfectly? You would match your bike to the holographic projection and attempt to mirror you actions to it.

By doing this you would be able to visualize it and then watch the video of yourself doing it for critique by the Super Bike coaches. Such an application for this technology could also prevent motorcycle accidents in traffic as you learned to maneuver your bike in all situations. I would recommend super bike school to all motorcycle riders, because these skills are important to avoiding all the idiot drivers out there. Think on this.

Lance Winslow

exercise can you exercise too much

Exercise - Can You Exercise Too Much?Writen by Zach Thompson

Exercise is good for us and we all need some sort of it to keep our bodies in good health. However when you are working out it is important not to put abnormal strain on your body or you will defeat your purpose and do more harm than good.

Avoiding body stress when exercising: First of all be sure you are healthy. It is wise to have a physical check up before you begin an exercise regime, especially if you are recovering from an illness. It is very important not to over do it:

Start excising gradually, do not rush into a strenuous routine

Stimulate your body systems carefully by carrying out each exercise correctly.

Wear clothing that is comfortable

Exercise regularly if possible at a set time.

Results will come over time do not expect instant consequences

You may want to consult a physician, if you have just recovered from a serious illness.

Be careful not to get overheated: heat exhaustion can creep up on you and can be dangerous. Here are a few safety tips for outdoor exercise in those hot summer days.

Replace fluids: your body can dehydrate quite quickly if you are not careful. It may not be particularly hot but if it is humid you will sweat more and lose valuable fluids. You can replace fluids with sports drinks- replacement of minerals and cool water. Always make sure you drink a lot when exercising in the heat. For short bouts of exercise, less than an hour, water is sufficient. For longer exercise sports drinks are recommended.

In really hot weather you can schedule your exercise either in the evening or early morning. Consider working indoors if this cannot be managed.
Be aware of warning signs like fatigue and feeling light headed. If you experience these symptoms stop, rest in the cool and drink plenty of fluids.

Dress in loose cool clothes that will allow your body to breathe and sweat.
Be careful of air quality alerts, which can be more prevalent in summer. It is best to do indoor exercise if there are alerts.

Regular exercise: It is best to take regular exercise rather than a lot one day and none for the next few days. 20 minutes 2-3 times a day is a good regime. Or you can take a brisk walk for 2-5 miles. Bicycling is good but should be done in the cool of the day. The main thing to remember is to be careful and not overexert yourself. It is good to push yourself a little but not too much and you will see the results you need.

Get into the habit of trying to exercise at the same time and you will soon fall into a routine. Once you are in the habit of exercising you will see those pounds come off and at the same time you will strengthen your muscles. Over time you will see a change in yourself and will definitely feel much better, Exercise should always be coupled with a healthy diet for maximum results. As well as this you should get adequate rest so that you can have an all-round feeling of good health.

Zach Thompson is a Glyconutrients Consultant. His clients range from pro athletes and actresses, to cancer patients and children with Learning Disabilities. Learn more at http://www.nutritionalreview.com/79.php.

building a bike from a custom motorcycle kit

Building a Bike from a Custom Motorcycle KitWriten by Christine Harrell

For many, off the shelf bikes just wont cut it and a custom bike is the only way to go. For years, the idea of having a custom bike was out of the range of most budgets and most custom motorcycle kits were poor quality. However with the rise in interest in customized choppers, the custom motor cycle kit has become a great option for those who wont settle for any thing but a custom bike but either cant afford a Jessie James or desire a more intimate connection with their bike.

Choosing the overall style
The chassis is what truly sets the overall style of the bike. When searching for a custom motorcycle kit, focus on the shape and design of the chassis to find one that fits your style. Try not to let the paint designs on the photos sway your decision on chassis style as the paint can be completely customized later.

Customizing details
With a custom bike kit you dont need to settle for a mass-produced shelf option, you can build a chopper that is completely unique to any other bike. There are literally thousands of nuts and bolts and hoses and tubes that come with a custom bike kit, giving you the very important base design of the bike. Items like mirrors, foot pegs, gas caps, etc can be purchased individually to create a completely custom flair.

Weighing the cost
The cost of a motorcycle can be valued in dollars or time. For some people, money is less of a problem than time and others have the opposite dilemma. Still others may have the funds to purchase a customized bike from a bike builder, but would rather build their machine themselves for the experience and to understand every aspect of its design and inner workings.

Repair and maintenance
Because youll have an intimate knowledge of the bikes design and function with a customized motorcycle kit, future repair and maintenance wont be a costly issue. When something isnt working correctly, youll know how to troubleshoot the problem and if something needs to be replaced, youll know exactly how to do it. When you build your chopper from the ground up with a custom motorcycle kit, there is no need to depend on any costly repair shop.

Today, custom built motorcycles reign supreme on the road. A custom motorcycle kit is the perfect way to get all of the essentials you need to build your bike and then customize it with a slick paint job and unique chrome accessories. Unless youve got more money than time and arent interested in the craft of bike building, a custom motorcycle kit is the way to go for building a custom bike.

Author is a small business internet marketing consultant and the cofounder of nGenuity Solutions.

For additional information on parts for a custom motorcycle kit, please visit http://www.JirehCycles.com

biker business

Biker Business....Writen by Christain Cullen

With motorcycle gang violence again under scrutiny, its worth remembering an ominous warning about a biker blueprint for consolidating and carving up territory amongst the strongest clubs to maximise illicit incomes.

The warning was contained in a confidential assessment prepared in New Zealand on the activities of the Bandidos and the Highway 61 club and an agreement between Australian motorcycle gangs.

Bandidos chapter president Rodney Monk was gunned down outside an East Sydney restaurant on Thursday night in what appears to have been an internal club dispute. Police are hunting former Banidos sergeant-at-arms Russell Oldham in connection with the killing. Monk has since been named as a cocaine broker with links to an organised drug syndicate.

And on Saturday three members of the Highway 61 gang were arrested in Adelaide over the blackmail and bashing of a local man who owed money for drugs. The men were arrested at Adelaide airport after flying in from Sydney, allegedly to further threaten the victim. Two of the bikies were travelling under false identities.

Acting Detective Superintendent Graham Goodwin said after the arrests that such violence was become more common amongst bikie gangs.

We are becoming increasingly aware that members of motorcycle gangs and their associates are threatening and extorting members of the community to obtain money and other assets, he said.

In the document called A Preliminary Report on the Bandidos Motor Cycle Club Merging with the New Zealand Highway 61 Motor Cycle Club prepared by New Zealand police in 1996, details were given of plans by international biker gangs to drastically reduce the number of outlaw motor clubs proliferating world-wide.

This [move began in America where most motor cycle initiatives appear to begin, and through the reaches of the empire of the strong gangs, such as the Hells Angels and Outlaws, spread to Europe through their associated chapters and affiliated groups, and then to other countries of the world, the report said.

The reasoning behind the activity was to limit and control the amount of competition for the shrinking dollar in the illicit trading arena such as the drugs market, and to strengthen the financial position of the major corporation players.

where minor gang entities exist, they were either to be chartered (taken over) or absorbed by takeover, or eliminated completely, often through extreme violence, [including homicide through shootings and bombings.

In early 1994, following the world trend, there was a meeting in Sydney, Australia, between the major gangs where it was decided informally that the gangs in that country would adopt a similar stance to that already being set up by the rest of the [multinational gang business world-wide.

There would be a maximum of six gangs controlling Australia by the year 2000.

Under what was dubbed the Australia 2000 Pact the six gangs that would dominate were the Hells Angels, Outlaws, Bandidos, Rebels, Black Uhlans and Nomads.

The contents of the confidential report were revealed to the SA parliament on July 2, 1996 amid growing fears in that state of motorcycle gang violence.

The SA parliament was told that the confidential report detailed how New Zealand bikies had links to Australian gangs involved in trading and selling illegal weapons.

***********************************************************************************************

Christain Cullen writes for The Gotcha Network.

Come dive into the murky depths of the underworld, with regular updates on
police corruption, and
organised crime in Australia.

good nutrition and exercises key to our health

Good Nutrition And Exercises - Key To Our HealthWriten by Sharon White

Probably nutrition and exercises are the most important things that enable our body and immune system to stay strong and healthy.
There are various ways to keep yourself healthy and fit and you dont have to suffer from training endlessly in the gym or limit your eating habits. All you need to do is, first of all, understand what food is healthy and important for your health, and what is not.
Nutrition and exercise is important in developing a strong body and
immune system. Consuming the proper portions
of food will build a strong immune system, and body. Eating properly
will also promote a better mental well being, and over all good
health. There are guidelines you can learn, and nutrition labels you
can observe so that you may understand and use nutrition wisely.

Exercise is also very important for your body structure and vital
organs. Exercise done properly and consistent can help you control
weight, and also promote over all good health. There are two types of
exercises that benefit the adult learner. Aerobic exercise helps
improve cardio vascular and cardio respiratory functions. Aerobic
exercise is also a good way to loose fat, and keep a lean body.
Strength exercise helps build muscle and lose body fat. Strength
exercise also helps improve strength, balance, and flexibility in
joints. There are plenty of hints and ideas to sticking to a nutrition
and fitness plan. The first step to starting is to make that gradual
change. Set your goals and boundaries to a plan that fits your
lifestyle and age. It is ok not being able to change your diet and
fitness goals all at once. You make a difference by making small
changes now, and then notice the big changes to your body and health
in the future.

Nutrition and Exercise for Adult Learners

Nutrition and Exercise can be a valuable instrument in an adult
learners life. Proper nutrition helps build a strong immune system
(which can help fight diseases), mental well being, and over all
general good health. Exercise can help control weight, relieve stress,
build strength/flexibility, and increase awareness. Nutrition can be
maintained easily through what you eat, how you eat, and when you eat.
Exercise can be started slowly and increased gradually to help
maintain strength, flexibility, and decrease stress.

The key to understanding and using nutrition wisely is to first
realize you will need to make a lifestyle change. Once you know a
lifestyle change is needed you can begin to understand more about how
to eat nutritiously. The foods you eat can be broken down into
different categories. Each category has a proper portion that should
be consumed daily. The different categories and servings sizes are as
follows: fats, oils, and sweets use sparingly; milk, yogurt, and
cheese limited to 2-3 servings; meat, poultry, dry beans, eggs, and
nuts limited to 2-3 servings; vegetable group 3-5 servings; fruit
groups 2-4 servings; and bread and rice 6-12 servings.

Carbohydrates are one of the most important sections of food, but can
be easily overindulged. Your muscles and brain are primarily fueled
off of carbohydrates. You should include a daily portion of
carbohydrate in your diet to ensure that you maintain good muscle,
good liver function, and to improve performance and delay fatigue.
Carbohydrates are broken down into two groups simple and complex, both
groups metabolize into glucose. Simple carbohydrates are sweet and
contain one or two sugar molecules. Examples of simple carbohydrates
are glucose, fructose, and sucrose. Complex carbohydrates are long
chains of sugar best known as starch (ex: brown rice, corn, and
shredded wheat). To keep carbohydrate intake at a healthy level you
should consume between 6-11 servings of complex carbohydrates a day.

When starting a nutrition program it is also important to understand
fat. Fat helps keep the metabolism working for muscle activity,
protects vital organs, and insulates. On a daily basis only 30% of
your daily calories should be fat. The two types of fats are
cholesterol and triglycerides. Cholesterol is typical found in foods
coming from an animal, such as egg yolks, seafood, meats, and dairy.
Many people talk of saturated, polyunsaturated, or monounsaturated
fats. These three are actually called triglycerides. On the Georgia
State University's Department of Kinesiology and Health website they
explain these fats like this:

Saturated fats are usually solid at room temperature and come
primarily from animal products like meat, poultry, butter, and whole
milk. Also, some oils like coconut, palm, and palm kernel oils are
high in saturated fats. Dietary saturated fats have the greatest
impact on total blood cholesterol. Saturated fat should not exceed 10%
of total fat intake. Polyunsaturated fats are usually liquid at room
temperature and are found in vegetable oils such a safflower,
sunflower, corn, and soybean oils. Monounsaturated fats are also
liquid at room temperature and are found in vegetable oils, such as
olive and canola oils.

As can be seen by this small paragraph there is a lot to learn when
dealing with fat. The reason it is so important to understand fat is
because the over consumption of fat is believed to be one of the
leading causes of obesity, heart disease, and different types of
cancer. (Univ. of Ga. Website)

Protein can also get very complex. The reason is because proteins are
composed of amino acids and there are twenty different kinds of amino
acids. Out of these amino acids there are non-essential and essential
ones. Non essential amino acids can be made by the body, whereas
essential amino acids cannot be made by the body and can only be
consumed through food. The essential amino acids are isoleucine,
lysine, methionine, phenylanine, threonine, tryptophan, and valine. To
pack all of the essential amino acids into your diet (this can help
with growth and repair of body tissue), you must eat things that are
made up of complete proteins. An example of complete proteins are
found in eggs, milk, meat, poultry, and fish. The recommended dose of
protein per average individual is .8grams per kilogram of body weight
a day, for bodybuilders and athletes this number increases to
1.8grams.

The most important element to healthy nutrition is the very thing that
makes up 50-75% of the human body. This element also helps with
temperature regulation, cellular processes, and body composition. This
precious element is water. Water in the body is lost everyday through
urination, respiration, and sweat. Without water the human body can
suffer from dehydration, heat exhaustion, heat stroke, heat cramps,
and death. It must be replenished everyday. Each person needs 64
ounces of water each day; this number increases if exercise or
hot/humid environments factor in.

Nutrition labels are on every food product. When reading a nutrition
label limit the number of total fat, saturated fat, cholesterol, and
sodium you consume. Make sure you consume a lot of vitamin C, vitamin
A, calcium, iron, and dietary fibers. If you pick foods with labels
that have these qualities you will be on your way to eating
healthier.

Next to nutrition, exercise is very important. Exercise helps the body
as well as the brain. Exercising has many great benefits. The greatest
one is reducing the risk of premature death. Exercising helps reduce
high blood pressure, high cholesterol, and the chance of dying from
heart disease. For the adult learner exercise can greatly reduce
depression, anxiety, stress, and improve psychological well-being. Not
to forget it maintains healthy muscles, bones, joints, body weight,
and fat.

Exercise is divided into two types: aerobic exercise and strength
training. Each one has its own benefits for the adult learner. Aerobic
exercise mainly works on the improvement of cardiovascular/cardio
respiratory functions (heart and lungs). This gives maximum cardiac
output (blood pumped every minute), maximum stroke volume (blood
pumped each beat), and reduced stress on the heart. All leading up to
the maximum oxygen consumption for the adult learner, which in turn
helps the brain work better. Aerobics also lowers high blood pressure,
reduces body fat and increases HDL cholesterol (the good cholesterol).
Strength training greatly reduces stress and reduces body fat. It also
improves flexibility in the joints. In the adult learner it greatly
improves strength, balance, and functional ability.

Exercising has many myths, but only a few benefits to the adult
learner. As stated earlier, exercise is a way to burn calories.
Exercise helps work every part of your body and helps the body to work
more efficient. When exercising, there is a o pain, no gain
concept. Sometimes it may get hard, but the adult learner has to push
on and get through the pain to reap the benefits. The trick is to
slowly progress instead of jumping right in. For the adult learner it
is never to late to exercise because just like learning, its never
stops.

It is important to stick to a nutrition and fitness plan, especially
while being under the stress of being an adult learner. The following
are some ideas on how an adult learning can make gradual changes
toward a better fitness and nutrition program.

Changes in a nutritional lifestyle have to be made over a gradual
period of time to work effectively. One can start by changing the
portion size of what they are eating.
Another guide is to pretend your plate is a clock and the time is 3
p.m. The section between 12 and 3 bordered by the big and little hands
should be filled with meat or dairy servings. When your meat or dairy
portion goes over that section, then you are eating too much of it.
The rest of your plate should be filled with grains and vegetables.

Eating fat free foods are a good way to move toward your nutrition
goals but be careful when doing so because manufacturers tend to
replace the fat with more sugar and other substances that may be just
as harmful as excessive fat. A good hint in substitution of fats, are
to replace cup of oil with one cup unsweetened applesauce when
following a cake recipe or using a non stick skillet sprayed with
cooking spray such as PAM and fat free broth instead of one cup of
high fat cooking oil when pan frying meat. You would be surprised at
how good recipes taste even though you omitted some or all of the fat
in the recipe.

When dining out a good tip would be to ask for the salad dressing on
the side or ask that an omelet be cooked with one egg and two egg
whites instead of three whole eggs. Another thing to remember is not
to be afraid to ask questions when ordering your food at a restaurant.
Most restaurants will cater to you diet needs.

Another thing is that it is not good to starve yourself before going
to bed. Remember a snack will fuel your body for the 7 to 8 hour fast
it goes through when you are at rest.

If you find it difficult to stick to an exercise program, remember
that you can break activity down into different time frames. If you
want to get in thirty minutes of activity but do not have thirty
minutes to spare, try to walk briskly for ten minutes then plan on
parking as far way in the parking lot when you go to the market or
shopping mall to get in other activity. Walking up the stairs instead
of the elevator at your workplace is another helpful way to get in
some activity to your day.

It doesn't matter if you do not change your diet and fitness goals all
at once, what matters is that over time, you can change little things
that will add up in the future, and therefore you will see better
results in the log run.

The article was produced by the member of masterpapers.com.
Sharon White is a senior writer and writers consultant at term papers. Get some useful tips for thesis and term paper writing .

exercise amp injurieswhat you should know

Exercise & Injuries-What You Should KnowWriten by Christy Stevenson

In a perfect world, we would never get an injury. But unfortunately, injuries are often inevitable, especially if you are extremely athletic, physically competitive, or an avid exerciser. Simply put, the more you use your body, whether in exercise or everyday tasks, the more you put yourself at risk for injury. Lying on your bed all day may sound like a simple solution, but that only leads to a variety of other problems!

So how can you continue being active after youve suffered an injury? After some injuries, you really shouldnt be active at all. Depending on the nature and severity of your injury, you may need to take a good, long break from your exercises or at least modify. The most important step you can take is to check with your physician and heed the proper medical advice.

The worst step you can take is to ignore it. Many people mistakenly assume that all injuries just disappear after time. What really occurs is that the body attempts to heal but may heal completely out of place, creating an asymmetry in the bone structure of your body and changes in your muscle that may create a lifetime of tightness in that area. You have probably heard (or even said), My wrist (or knee or elbow or whatever) just hasnt been the same since I injured it. And that was years ago. Sadly, that persistent bothersome body part could have been less bothersome had you treated the injury properly in the very first moments it occurred. But even the best of us stubbornly expect too much of our bodies and deal with a persistent bad knee, shoulder, wrist, or elbow.

If your injury is minor, you can continue exercising, but you will have to modify your regimen and again heed the advice of your doctor. Heres a basic rule of thumb for post-injury exercise:


1. During the first 72 hours, REST! If you continue exercising with a new injury, you will inhibit your bodys natural healing mechanisms and possible exacerbate the initial injury. Dont make it worse than it already is. Apply RICE- Rest, Ice, Compression, Elevation.



2. After the first few days, you may begin slowly increasing your activity, modifying your routine as necessary. The body is an amazing thingif you listen to it, you will know exactly what activities you can and cannot perform.



3. Expect to feel post-injury pain and discomfort for weeks and even months. Take the appropriate measures to allow your body to continue healingmodify your exercises, keep the body part (wrist/elbow/knee) wrapped during activity, seek physical therapy, such as massage or adjustments, if that is recommended by your physician. There is also a new physical therapy technology out that uses laser to speed the healing of injured muscles. While it doesnt perform miracles, it can aid in the healing process.

Above all, try to avoid getting injuries by exercising properly. Use control and correct form always. Let your personal trainer or group fitness instructor know of your injury so that he or she can offer appropriate modifications. And if, during a workout, any exercise causes discomfort, discontinue that specific exercise and opt for one that offers similar benefits without the impact or strain. Never work through a cramp or a pain, no matter how much pride you have. Stop, stretch, and modify. Remember, your body is the only one youve got, so be good to it!

Christy Stevenson, FiTOUR ProTrainer and author of Get on the BallA Swiss Ball Workout, has been teaching group fitness classes for several years, earning her AFAA certification in 1999 and her Fitour certification in 2000. Visit her website at http://www.swiss-ball-workout.com.

eight reasons to build your own chopper or kit bike

Eight Reasons to Build Your Own Chopper or Kit BikeWriten by Tyler Powers

Choppers are great fun to ride, and if you want to build one it can be an amazing and rewarding experience. You can buy one from a former owner or from a custom motorcycle builder. Here are eight reasons to build your own custom chopper or kit bike:

1. Kit bikes are easy to build compared to a start from scratch chopper. You start with a rolling chassis and go from there. You are only committing to the frame, motor and front end when you go with a kit bike. If you have never built a motorcycle before, the kit bike is the way to start and then later build a scratch chopper. You'll end up with a classy ride you love even when you begin with a kit.

2. The customization is entirely up to you. You choose the accessories and features for your motorcycle and the end product won't be like every other bike on the road!

3. The experience is a great reason to build. Not only will you learn about motorcycle design, balancing and ergonomics, you will know how every single part in the motorcycle works and be able to perform repairs easily.

4. The chopper you build, whether from a kit or from scratch, will fit you and your personal needs. If you love suicide shifts, you can have it. If you want a lower profile for easy balance when stopped, you can design that right into the motorcycle. Ladies, especially, love the custom motorcycle because many petite women don't feel comfortable with a high profile motorcycle, yu can build the motorcycle to suit your body.

5. Building your own chopper is a LOT less expensive than building a built machine. If you design and build your own scoot, you'll get what you want at a fraction of the price a custom builder will charge. After all, you are putting out all the sweat equity yourself!

6. By building your own chopper, you can spread the expense over a period of time rather than having to pay for everything up front. When you buy a showroom motorcycle, whether chopped or not, you have to pay for everything at one time. This often means financing becomes involved and you have to plan for all those payments. If you are already on the road on a stock bike or another chopper, you can perform your build of a new chopper over a period of time, adding parts as you have the money. Sure, this may not be the fast track to having a completed ride, but it can often represent the sensible way to get what you want and have it paid for in full when you first ride out! You'll save tons of money on interest chargers over financing.

7. Bonding with friends and fellow riders is another great reason to build a bike. Usually when you start a build, friends drop by to help and see the progress. This allows quality time to chat and share tips and tricks. Sure, bonding can occur on the road, but it's nice to have some garage time with your buddies.

8. Family members are often more supportive of the motorcycle when you are putting time into it at home yourself. It keeps you at home and the whole family can participate in the project. Even the kids will get excited as the motorcycle comes together!

Copyright 2006 Tyler Powers

Tyler Powers is a contributing author and webmaster for http://www.custom-choppers-guide.com. You'll find more time and money saving information on buying or building a custom chopper (or motorcycle) at http://www.custom-choppers-guide.com than you can shake a stick at.

facial exercises a new trend in nonsurgical facial toning

Facial Exercises - A New Trend in Non-Surgical Facial ToningWriten by Zhana Dragicevich

There is a moment in everyones life, when you notice for the first time, (it may be for some around your 35th birthday), wrinkles and sagginess on your face. These may appear as a result of stress-filled days, good and bad personal experiences, genetics and a host of other factors influencing your life.

At first, looking from different angles in the mirror you think, perhaps you can do something about it. Well, anti-aging creams definitely improve the texture of the skin through quality moisturizing and fight against damaging UV rays together with regular beautician visits. What about droopy cheeks, dull skin color and a baggy looking jaw-line? You try to recall all the solutions offered on TV infomercials and magazine advertisements, thinking what is the best possible answer for fighting these aging signs appearing on your face?

The explanations offered by experts are pointing to different factors causing your skin to age:

-free radicals, highly reactive molecules created by factors like smoking and UV rays that damage skin cells, specially visible around eyes and lips:

- insufficient intake of fresh fruit and vegetables that contain vitamins and minerals necessary for skin regeneration and rejuvenation (vitamins C, A and E)

-depleted collagen and weaken muscles causing skin to sag

-genetic predisposition

Now, what is available? For people who dont believe in aging gracefully, there are few options:

- Paying a visit to a reputable plastic surgeons practice. This may be a solution for those with a readily disposable income, but for the majority perhaps this would not be an option.
- Botox injections, applied to small muscles underlying visible lines every three to six months, temporarily paralyzes the muscles, smoothing out the skin above
- Boost collagen production with non-ablative lasers that help stimulate collagen production in the dermis

Or, FACIAL EXERCISES, a new approach that is more and more appealing to those who are looking for a natural, inexpensive and non-invasive way to improve facial appearance. Several programs have been known in the last 30 years ranging from educational books, different devices and the advocates of facial exercises agree, if you stick with them, the results will pay off. Massage and facial exercises are a maintenance regimen for stimulating muscles and keeping the skin in place.

Ayurveda, an ancient Indian science, uses massage and facial exercises as a key to delay the aging process and help prevent wrinkles.

What benefits or initial improvements would you notice or gain using this method for facial aging prevention? The improvement in color and tautness in your skin is expected between 3-4 weeks based on everyday facial workout. An overall fresher and youthful look gradually comes within 3 months. Facial exercises are painless and easy to learn, working the same way we exercise our body muscles. The benefit that is gained by exercising the facial muscles, is improving skin tone, strengthening underlying muscle structure which in turn supports our facial skin and keeps it taut and supple.

According to the Washington Post, an exciting trend is taking place where facial exercises have become popular in USA. Fitness clubs in Manhattan, Washington D.C., Pittsburg, Boston and other places across the United States are now joining in the fashion of offering facial exercise classes. These are likened to aerobic classes for the face.

Some exercises are done by using the fingers to provide the resistance. The Australian company Oris Vista Pty Ltd , has developed a new innovative product that eliminates the overstretching of facial skin by using a ball to provide the resistance. Five short, but effective exercises, combined with the Oris Vista Face Exercise Ball are all that are needed to enable our facial muscles to have a complete workout. Oris Vista Face Exercise Ball with facial exercises instructions and anti-aging aromatherapy oil blend is available to order via www.faceexerciseball.com . The website also offers FREE BEAUTY TIPS AND RECIPES FROM YOUR OWN KITCHEN.

Zhana Dragicevich is a product developer and the owner of the website http://www.faceexerciseball.com.

coming this year a motor bike powered byhydrogen

Coming This Year - A Motor Bike Powered By-Hydrogen?Writen by Douglas Hanna

Are you looking for a vehicle that will have your neighbors staring in disbelief? How about a motor bike that goes 100 miles on $4 worth of... hydrogen? A British company, Intelligent Energy, recently unveiled just such a vehicle.

The ENV (it stands for Energy Neutral Vehicle) is described by Intelligent Energy (IE) as the worlds first purpose-built, fuel-cell motorbike. It is based around IEs CORE fuel cell, which the company says is a fully-integrated 1kW fuel cell generator providing power on demand directly to the drive-train.

The ENV is actually a hybrid vehicle in that it also has a battery pack that provides a 6kW peak load to the motor to help the bike accelerate from a standing start.

IE says the ENV motor bike goes from 0 to 30 in 7.3 seconds and has a top speed of 50 mph. The company also says it is virtually silent (with noise emissions equivalent to an everyday home computer) and its emissions are almost completely clean.

On a full tank, the ENV bike could be used continually for up to four hours without any need for re-fueling. The bike can be used by almost any rider as it has simple controls and no gears. While it is officially classified as a motorbike, those who have ridden it say it feels more like a very quick and responsive mountain bike.

Of course, there is a downside to a hydrogen-powered motor bike, and that is the fact that you just don't find hydrogen service stations on every corner. Or on just about any corner. However, Intelligent Energy is also working on new technology for separating hydrogen from other fuels, so you may find more places to say fill 'er up in the years to come.

Intelligent Energy has announced that when available later this year, that the ENV will initially sell for less than $10,000. But then, what's $10,000 when you're creating pratically clean emissions, and your neighbors are staring in envy?

Here's another new technology and it costs nothing. Its HD Radio and it enables AM and FM radio stations to broadcast their programs digitally. These digital broadcasts provide listeners with radically improved audio quality, more radio channels through multicasting, and new data services. To learn more about this amazing new technology, just go my Web site, http://www.hd-radio-home.com, to get all the buzz.

Douglas Hanna is a retired marketing executive and the author of numerous articles on HD radio, the Internet, technology and family finances.

exercise circuit training

Exercise: Circuit TrainingWriten by Michael Russell

If you are looking to boost your metabolism so you burn calories faster and build and tone the muscles in your entire body in a fast and fun workout, then circuit training may be for you.

As the name implies, circuit training involves moving through a predetermined sequence, or circuit, of exercises. These exercises are performed one right after the other until the entire circuit is completed. This is a vast departure from traditional forms of resistance training where an exercise is performed for a certain number of reps followed by a short rest and then another set of the exercise is completed until the desired number of sets is completed. Then the individual would move on to the next exercise and repeat the process.

Generally speaking, people have been instructed to perform 3 sets of any given exercise for 8-12 reps. Circuit training offers a radical change from this methodology. Individuals who have been following more of a traditional approach should find that circuit training is a welcome change. Since the body adapts very quickly this change is often exactly what is required to shock the body into producing results.

One of the reasons why circuit training is effective is that it involves less rest in between sets which serves to increase the intensity of the workout because you will probably be doing more work in less time. This movement from exercise to exercise also produces an aerobic training effect which can burn more calories. Remember, increasing the intensity means increasing the opportunity for results.

Circuit training takes planning. You have to know what exercises you will perform and in what order and the amount of resistance. This is often difficult in crowded public gyms where the equipment is always in use. It may be better to use machines that only require you to move the pin to change the weight than to use free weights that involve more preparation. You must take these factors into consideration when planning your workouts.

To make this planning easier, keep it simple. Try to progress from larger muscle groups to smaller ones. Using this strategy it would be effective to do legs first, then chest, back, shoulders and arms. Choose one exercise you like for each muscle group and perform 8-12 reps and then immediately move on to the next exercise.

It would be best to stick to compound multi-joint exercises for the major muscle groups when constructing a circuit training regimen. Squats and leg press for the quads, bench and incline press for the chest, chins, pulldowns and rows for back are all examples of excellent choices for your program. Due to the nature of the workout and the fact that you will have little or no rest between sets, keep the poundages light and manageable at first. You can increase them later if you wish as you get the feel for this type of training.

You can also split your circuits up into upper and lower body days. On your lower body days you would do quads, hamstrings, calves and abdominals, as an example. Your upper body circuit could consist of chest, back, shoulders, biceps and triceps. These workouts are intense so it is very important to listen to your body to ensure that you are not overtraining.

These circuit workouts are intense. They are tough on the body and challenging. Use them for brief periods where you want to burn fat and gain some lean muscle. Circuit training is terrific as a much needed break from your regular routine but, as with any other form of training, it is best to use circuit training in cycles. A 4-6 week cycle of this type of training may be exactly what you need to give your body a kick. Then when you return to your usual workouts, you will feel refreshed and motivated.

Michael Russell

Your Independent guide to Exercise