Regular exercise and healthy life style eating can keep our bodies young, healthy and free of any disease. Honestly, it is hard to mix having regular exercise with our tight work schedule but one easy way of doing this without spending much time and money is to engage in cycling. Cycling to work alone will burn loads of calories and help prevent any fear of heart diseases.
In the past, people have visited gym and pay expensive memberships fees and in most cases don’t utilise the memberships because of their daily commitments.

The advantages of cycling over going to gym cannot be overemphasized. .Bike is cheap and can easily be bought on any store in the high street. They are durable and the average life span of a heavily used bike may span to like 5yeras .Their parts are easily accessible and the DIY involved in their repairs is straight forward.

The convenience of cycling is another plus to its use. There are cycling paths in modern roads nowadays and their road fatality rate is low compared to those caused by cars. Their is no traffic or hold up and it is even non-existents. Cycling is, relaxing, fun and invigorating and tones up the whole system.Cycling exercises nearly all parts of the body, the eye, the arms, biceps, hands, feet e t c The work out on those parts of the body is uniform and extra ordinary.

Apart from the health advantages, employers now pay some basic allowance per miles to employees who cycle to and from work. This allowance is off course to cover the cyclist’s costs, but above all it is also to encourage a greater number of employees to cycle. This allowance is exempted from tax up to a specified limit per mile. In conclusion, cycling is the best and the only cheapest option to fitness and also loosing weight. It effectiveness is enormous and its advantages outweighs using gym equipments.

Viantea Viano is a researcher specialising in educational articles. read more of his articles from www.uni-articles.com

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Everyone has that old pair of running shoes with their soles warn down, lining ripped out, and arches gone but they just wont throw away. Although you may be sentimental about an old pair of shoes there comes a point where you need to throw in the towel and buying a new pair of running shoes. Trust me, your feet and back will thank you when you realize how much more support you are getting with a new shoe pair of running shoes. Although it may seem like all running shoes seem basically the same, this is not the case. There are many factors that go into making a shoe that every runner should know in order to figure out what shoe is best for their feet. The following is a list of things to look for when buying a new pair of running shoes.

1. When you run you want to be able to easily bend your forefoot while keeping the rest of your foot stabilized. An easy way to check for this is to try and bend the shoe. If the shoe easily bends in half at the middle of the sole then this is not a stabilizing shoe. However, if the shoe bends at the forefoot then the shoe passes the first test.

2. It is important that a running shoe is able to maximally support your foot in order to prevent ankle sprains. A quick test to check this is to grasp the shoe at the front and back and then try at twist the ends in opposite directions. There should be a fairly good amount of resistance to twisting or the shoe will not help prevent you from twisting an ankle.

3. To test the support of your heel a quick test is to try and push in on the left and right walls of the back of the shoe, above the heel. You should not be able to push in much because this part of the shoe should be able to resist these forces in order to stabilize your foot.

When you finally decide to get rid of that old pair of running shoes, remember to perform these simple tests in order to see which shoe is going to provide you the most support. If you have questions about which shoe will be best for your foot type then you will want to consult with a podiatrist. Most podiatrists keep a list in their office of which shoes are quality and which shoes are good for people with varying foot types and mechanics. A podiatrist can be a helpful tool in helping choose a shoe that is going to maximally support your feet in order to prevent injury.

Dr. Andrew Schneider is a podiatrist in private practice in Houston, TX. He is dedicated to maintaining the health and safety of the feet of athletes and return them to their sport as soon as possible after injury. For more information about foot health in sports, informative videos, and to order Dr. Schneider’s FREE book, visit his website and his blog “The Houston Running Chronicles”

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Brain Fitness for Seniors?

Not sure where you are in the Senior Continuum, but I am 61, which I believe qualifies me, and I want to nurture my neurons.

I began to notice some worrisome changes in my ability to recall words awhile back.

I feel a great deal of fear when I contemplate not being able to discern danger in the world around me, or perhaps being dependent on the good will and intentions of others, who may not want to extend that much of themselves 24/7, and I also know that I cannot stop the inexorable changes associated with aging.

So I want to nurture my neurons, and keep them at their best.

Luckily for me, recent research has given us knowledge about brain fitness for seniors that we did not have even ten years ago.

The human brain has two very fundamental capacities which can be nourished and encouraged, called neurogenesis and neuroplasticity.

Neurogenesis is the birth of new brain cells, daily, which apparently migrate to the hippocampus where memory is laid down. So perhaps memory loss is not inevitable.

It appears that those new neurons do not just plop themselves into an already existing neuronal circuit, like replacements. In order to keep them, I must involve my brain in novel learning experiences. In other words, I must challenge them, or the brain gets rid of them.

It is also very important to take care of my brain through nutrition, sleep, stress management, and physical exercise, which are key components for maximizing neurogenesis and neuroplasticity, along with novel learning experiences.

Challenges involve any novel learning experience, learning a new language, an instrument, or even a computerized brain fitness program, like the Posit Science Brain Fitness Program, which has a lot of research with Seniors, older than Boomers, using it.

If the learning is not novel, the brain does not keep the new neurons, and there goes your memory.

Neuroplasticity is a term describing what neurons do constantly, which is seek new connections by reaching out to nearby neurons. If the connections prove beneficial, the brain will keep them.

So picture your brain working ceaselessly to provide you with more computing power, waving its dendrites and axons around.

Neuroplasticity can also be nurtered with novel learning experiences, which do not use crystallized intelligence (intelligence based on previous experience).

So give me that novel learning experience to maximize my neuroplasticity and neurogenesis. I want to have the world’s biggest hippocampus.

Michael S. Logan is a brain fitness expert, a counselor, a student of Chi Gong, and licensed one on one HeartMath provider. I enjoy the spiritual, the mythological, and psychological, and I am a late life father to Shane, 10, and Hannah Marie, 4, whose brains are so amazing. http://www.askmikethecounselor2.com

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Some days it just seems hard to get going. Trying to find that extra bit of energy to get you through your day but it just isn’t there. The periods of low energy may not be what they seem. Sometimes just doing a few simple things will not only help your energy levels but it can increase your metabolism as well. And anyway you can increase your metabolism is a good thing. Here are 8 ways to help energize your days and increase your metabolism at the same time. 1. Get up and get out: Exercise is one of the most important energy boosters there is. Living the life of a couch potato lowers your energy levels. Your heart and lungs do not work as efficiently supplying less oxygen to the cells. Oxygen is a key component in cell metabolism and less oxygen means a slower metabolism. As your metabolism drops you burn fewer calories and gain weight. A slow metabolism will also cause you to feel fatigued and run down. Exercise can reverse this energy drain. It increases cardiovascular efficiency, pumping more blood through the body and therefore greater amounts of oxygen, increasing the metabolic efficiency of the cells and the body as a whole. 2. Boost your breakfast: Most people make the mistake of either not eating breakfast or if they do it consists of a big cup of coffee and some sort of sugar filled sweet roll. While it satisfies the taste buds its long term energy output is minimal. Once the caffeine wears off and your blood sugar drops you’ll be ready for that midmorning nap. Eating a breakfast high in complex carbohydrates like whole grain cereal with skim milk and fruit will give you a long sustained energy source that keeps your metabolism at its optimum level well until lunch. 3. 8 Hours in the sack: Nothing recharges the batteries like a good night sleep. Sleep is the time when the body renews and heals itself. The best way to get more sleep is to go to bed earlier. That might put a damper on your channel surfing but your metabolism will thank you. Here are 5 ways to help improve your sleep. • Exercise regularly • Get on a schedule and go to bed about the same time every night. • Eat a high carbohydrate snack before bed. • Don’t drink caffeinated drinks before bed. • Avoid alcoholic beverages before bed. You will not sleep as soundly with alcohol in your system. 4. Know your prime energy time: Are you a morning person or an evening person. Your body’s energy runs in cycles, with high energy and low energy periods. Make a note of your energy cycles, when they are high and when they are low. Plan your major tasks at your high energy times and you’ll breeze right through them. 5. Have fun: Do things that make you happy. Take the time to partake in activities that you enjoy everyday, if possible. It doesn’t have to be the same thing everyday but taking the time to do something fun decreases stress and helps to motivate you. 6. Take a break: Taking a break from work every one and a half to two hours helps refresh our minds and bodies. If your mind starts to wander or you find yourself wishing to take a nap during work get up from your desk and take a walk and get some fresh air. Movement is your body’s best friend and helps jump start your metabolism giving you the energy to get through the day. 7. Alcohol is a downer: Alcohol, as we all know, is a depressant. While it can make us loose our inhibitions, at the end of the night your reaction times are slowed and drowsiness takes hold. What you may not realize is the fatigue and slowed thinking will continue the next day. Even if you only have a beer or two a day you may notice a vast difference in your energy levels if you eliminate the alcohol. By following these seven tips you can boost your energy and increase your metabolism and before you know it your fatigue and lack of motivation will be a thing of the past. And who knows, you may even burn a few extra calories and lose some weight.

For more ways to increase your metabolism and for more information about metabolism please click here.

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When you step onto a scale and you see those numbers staring back at you the first thought to cross your mind is “I’m fat.” But body weight alone is not the end all and be all of whether or not someone is fat. Of far more greater importance is body fat percentage. Men whose body fat percentage gets up above 15% or more are considered to be entering the realm of obesity. For women this percentage is anything over 22% body fat. The first thing that crosses many people mind at times like these is they have to do something drastic to lose the weight. While losing excess body fat is good step in reclaiming a healthy body, going on a crash diet or some from of intense exercise regimen is not a good idea. A slow and steady approach that is enjoyable is the best course of action for anyone attempting to shed extra pounds from their body. One of the best ways to begin to get into shape and is a great metabolism booster is cross training. The idea behind cross training is to break the boring monotony many people feel when they are doing the same exercise routine over and over again. Many people have trouble staying focused when it come to exercise programs. Because they are doing the same exercises for weeks on end they tend to lose the desire to continue on in their quest to boost their metabolism. Cross training allows for the integration of diverse movements or different exercise styles into a persons existing exercise program. This not only keeps their mind fresh but it also helps prevent overuse of particular muscle groups. By changing the route of the individuals exercise program they will see greater gains in both fitness and increased metabolism levels. The great thing about cross training, besides being a metabolism booster, is that it has a variety of benefits when it comes to fitness and fat loss. It helps strengthen the cardiovascular system including the heart and lungs which can help reduce blood pressure and lessen the chances of heart disease. There are three basic areas of a good cross training program: 1. Cardio Exercise is the best metabolism booster one can do in a cross training exercise program. This can be any number of exercises that raise to heart rate to 70%-80% of maximum for 20-40 minutes. Walking, jogging, bicycling and swimming are good examples of these types of exercises. 2. Weight Training will not only strengthen and tone the body but it is another metabolism booster not only during the workout itself but also after the workout when the body repairs and rebuilds the muscles affected. 3. Stretching and mobility exercises to help prevent joint and muscle injuries. While in and of itself not a big metabolism booster stretching will help keep the body flexible and ache free to allow you to get the most out of your workouts. Cross training is not only the perfect metabolism booster it is also a great way to stay interested in your exercise plan because it can change as time progresses. You can work in different exercises and routines and keep the boredom factor at bay. In fact if you keep at a cross training regimen you may eventually so enjoy what you are doing that it will become a life long habit that will reward you with a long and healthy life.

To learn more ways to boost metabolism and for more information about metabolism please click here.

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If you want a stronger more powerful body then resistance training is for you. Not only will resistance training improve your outward appearance but it will also improve your interior bodily systems as well, mainly with an increase in metabolism. Resistance training is the use of weights, weight machines, and body weight work to increase lean muscle mass. It is a crucial part of any exercise and diet routine when it comes to increasing metabolism. When most people think of resistance training, also known as weight or strength training, they picture large muscular bound people or athletes. The fact is that while resistance training can be used to build larger muscles it can also be used to tone the body and increase strength without adding size. Resistance training works by forcing the muscles of the body to push against the resistance of some form of weight such as a barbell or dumbbell. This actually causes the muscles to break down during the workout. After the weight training workout the muscles repair and rebuild themselves, using large amounts of caloric energy to accomplish this. In this way resistance training increases metabolism not only during the workout but also after the workout is completed. In fact, the more rest you get the more calories your body will burn repairing and growing the damaged muscle fibers. While most resistance training is done with weights at a gym or in a home gym you can also get in a good workout by using your own body weight as the resistance. By doing push-ups or chin-up you are using your body weight to work the muscle fibers. You can do these types of exercises anywhere and they are a great way to get in a good workout. Besides an increase in metabolism resistance training also offer other benefits as well. 1. Increase in Bone Mineral Density – Lifting weights help strengthen the skeletal system which is of particular importance to us as we age. By doing resistance training we can help maintain both bone health and strength as we get older and lessen the onset of bone maladies such as osteoporosis. 2. Increase in Overall Strength – You will increase the strength and power of both your skeletal and muscular system. 3. Increase in Fitness Level – As you get stronger and improve your overall physical condition you will find you are able to lead a more active and healthy lifestyle. 4. Body Fat Reduction – By lifting weights you are not only burning calories you will also increase you basal metabolism which will lead to a reduction in excess body fat. You gain in two ways here. One, your body becomes firmer and two you lose the fat and become leaner. 5. Improve Cardiovascular Health – Weight training can help strengthen the entire cardiovascular system which results in a lower blood pressure and heart rate. It will also help reduce the risk of heart disease. As you can see resistance training not only helps to increase metabolism but it is also beneficial to your overall health and well being in many other ways. Remember, as with any exercise program start slow and build your strength and condition levels up. You will see improvement if you keep at it and have a commitment to living a more healthy life.

To learn more ways to increase metabolism and for more information about metabolism please click here.

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Patience is a virtue. That’s what they say isn’t it? But isn’t it fascinating how often when we make a decision to do something, it seems that from that moment onwards it takes forever to achieve; we are overcome with frustration if it’s not completed right now…RIGHT this minute. Well that’s how it is for me anyway. Once I decide I want something, I want it done, complete and finished there and then. No mucking around.

This is a blessing and a curse all at the same time. A blessing in a sense that I become very motivated and committed to whatever project I have decided on; a curse because sometimes other people don’t feel the same sense of urgency about the task at hand as I do. Well, why would they after all? It’s not as if it’s their personal project. So often I’ll be in a position where I have to wait for something or someone; and waiting is something I don’t do very well.

While we’re on the subject of waiting, I can’t stand the concept of ‘lay-by’ either. Ever talk to somebody who wants to buy something and they say ‘I’ve put it on lay-by. I’m paying it off each week. I’ll have it in 3 months…’ Now that is what I call patience. So now, what on Earth do my ramblings have to do with the subject of weight loss?

Well consider this: what if you’re not the patient type and you’ve decided you to lose weight? Do you give up just because you can’t drop the weight by tomorrow? Well, you could….but that wouldn’t get you very far. If you are an impatient person, then I have to say that I definitely feel your pain. Impatience is omni-present; it doesn’t limit itself to the task of losing weight. For example, ever since I have decided to build a therapy room and work from home, it seems I can’t get it done quickly enough. This of course is a real shame because the plasterer we hired has other ideas. He seems to think its okay to just not show up. Time to tear my hair out.

What’s that all about?’ I’ll tell you what it’s about. It’s about patience and tolerance (or in my case, the lack of both). But it’s definitely teaching me something. I believe I go through these little setbacks so I can help my clients. Take ‘Lisa’ for example. She came to me in a desperate state. She simply ‘had’ to lose the weight. Not in a few months, but right now. ‘You’ve taken the first step. Congratulations.’ I told her. But taking the first step was not enough for her. Lisa had more than a weight problem. She had a major subconscious block to permanent weight loss; a belief that said ‘If I can’t have it tomorrow, I don’t want it at all’.

How can you possibly make a start on something when you know the very next day you’re going to give up? Ironically, ‘Lisa’ took great comfort in my therapy room story. She also agreed with me 100% on the lay-by thing. (Surprise surprise!). But most importantly, what she also did was agree to come back the following week, and the week after that. ‘Lisa’ made a commitment to herself and to me that she was going to see this though.

If you want to lose weight but you don’t think you can be bothered going through the sheer hell of losing only one kilo a week (as opposed to the 5 kilos you could theoretically lose if you went on the lettuce leaf diet or the pineapple diet or the no food at all diet), then think about what this experience is teaching you. You didn’t wake up several kilos overweight; this happened over time. Similarly, you’re not going to wake up and find yourself several kilos lighter tomorrow. But step by step, you can and you will do it. With a bit of patience.

Just like I will have my therapy room eventually. And then everything will be okay; until the next project….

Sonia Devine is one of Australia’s leading experts in weight loss hypnotherapy. Want to learn more about how to achieve permanent weight loss? Claim your FREE Weight Loss E-book here => http://loveyourselfslim.com.au/free_stuff

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The pressures of daily life can be daunting, and with demanding careers and raising a family, working out is probably the last thing on your mind at the end of a busy day. However, physical fitness can benefit you in more ways than you think.

Being physically fit is not only about conquering marathons in record time and not only about looking your best on the beach — even though looking your best is always a bonus. Being physically fit can help you live a longer, more fulfilling life, it can benefit your body, your self-esteem and help you deal with the stresses of daily life.

Isn’t it ironic how you always manage to find the time to watch TV, time to catch up on your favorite program or the time to get together with friends? Yet when it comes to going to gym or getting physical, you can easily come up with at least 10 different reasons why you’re either too busy or just don’t have the time to break a sweat.

Making fitness part of your life should be a priority in everyone’s life — it should become a daily habit, the same as brushing your teeth or taking a shower. Setting aside one hour of your day isn’t much to ask when you take into account all the positive things you achieve just by being physically fit.

Apart from looking and feeling good, working out can benefit you in the following areas as well:

• Help to relieve stress, depression and anxiety
• Increase your ability to concentrate, think faster and become more sharp
• Help reduce blood pressure
• Lower the risk of developing colon cancer
• Keep your heart healthy and reduce the risk of heart disease
• Help with gaining muscle, which can build and maintain strong bones
• Increase flexibility, which can help prevent injury and help with muscular tension.

So next time you put off going to the gym, stop and think about all the benefits you’re missing out on. Just 30 minutes to an hour of physical fitness a day can be a major health investment. And remember you don’t have to be in a gym to be fit. You can enjoy fitness with your kids, your spouse, family or friends by coming up with fun, physical activities such as going for walks, swimming, mountain biking, hiking or playing golf to mention a few.

Get a plan
There are many great fitness plans out there that can help you get into shape and enjoy fitness, but there are also many scams that promise you the world and don’t deliver. If you have spare cash on hand, get in touch with a personal trainer at your gym and take up a few sessions or visit a biokinetisist who will help you with your goals. You can also browse the Internet for reputable sites for information.

Kick start your fitness plan
If you’re a beginner into the world of fitness, ease into a routine by starting off slowly and gradually increase your endurance level. If you go all out on the first day, chances are you’ll burn out and overwork yourself to the extent that you’ll be put off fitness forever. If you’re a newbie, also remember that it takes time to get into a fitness routine and the only way to reach your ideal level is be consistent and stick with the program.

Make time
The best way to ensure that you avoid the excuses-zone is to make a habit of getting your workouts done first thing in the morning. Set your alarm to wake up an hour earlier, get to the gym and from there, you can shower and head for work. By doing your workout in the morning you are more likely to put it off later due to tiredness (or laziness), plus research has shown that you burn more fat if you do your cardio sessions first thing in the morning on an empty stomach.

Adam Khan Buy Quality Exercise Bikes, Treadmills and Table Tennis Tables at Argos Sports & Fitness Equipment

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There’s a current fad in the fitness industry and it’s called rebounding. It’s the practice of a trampoline for exercising and it has allowed many folks with the workout that they demand to keep them working hard and having fun simultaneously.

When you get started with your trampoline, it is a good idea to get used to being on it and how your body moves. Spend some time bouncing on the trampoline before you begin to use it for exercise. This will ensure that you feel comfortable on the equipment and that you are ready to get started with your exercise routine.

To get started with your exercise, you can start in the center of the trampoline and begin bouncing with your knees. Keep your arms out and your feet apart. This will get your motion started. You can add some variations to the workout with your arms and some people will even use hand weights while they are jogging on the equipment.

When walking on the trampoline, walk with your arms swinging at your sides just as you would if you were walking down the street. Lift your feet up off of the trampoline to begin a jogging exercise. Again, move your arms in the same way that you would if you were out for a run outside.

The trampoline can be easily moved from room to room making it an ideal choice for someone who does not have a lot of space in their home for bulky exercise equipment. This piece of equipment can be stored away when it is not in use and brought right to the place you need it to be when you are ready for a workout.

Your exercise routine can advance as you become more familiar with your movements on the trampoline. Your arms can be used for a jumping jack exercise that will use your upper body as well as your lower body. The only limit to this exercise equipment is your own imagination. Develop your own routine or simply jog on it.

The key to finding an exercise routine that helps you to lose weight is to find one that you enjoy. Using a trampoline for your exercise is a fun way to add some enjoyment to your exercise. The more you enjoy your exercise, the more likely you are to do it every day. Getting in shape will require a commitment to being consistent in the exercises that you choose. If you actually like what you are doing, you will get on and jog every day with your fun trampoline.

Tom B. Chuong is currently writing about topics related to home improvement & decor, personal fitness, and home & garden. Find out more by visiting these sites Baby Cribs, and Elliptical.

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Many weight trainers, whether they are on the gear or off, naturally become fixated with their size, shape and strength. When this happens they forget probably the most important variable of any weight training programme - BALANCE! Nothing in the body works independently from another. Every muscle, every system and every organ is either directly or indirectly affected by what ever stress or impetus placed on the body.

An example of this is how quickly and efficiently muscle cells produce energy. This is determined by how much work the muscle can do before it fatigues. This can be improved by working on improving your anaerobic and aerobic systems. The same can be said for flexibility. Making sure that you stretch, thereby increasing your flexibility, will amongst other things improve your body awareness. Improvements in something as simple as being able to focus on the muscles you are working will enhance your ability to learn and perform skilled movements. This is particularly useful in everything from sports specific training through to super setting. Over the past 15 years or so as a result of intense research into sports science there have been many differing opinions on flexibility but the common theme

throughout is that poor flexibility can be the result from lack of muscle activity or chronic use of poor lifting and stretching methods. It’s all well and good to tell people to stretch but like everything else if you do it incorrectly you’ll be doing yourself no favours, and in fact, do yourself more harm than good.

Flexibility refers to the possible range of movement or motion of a joint of group of joints. Skeletal muscles are attached to the bone, ligaments or fascia via tendons and can only PULL on a bone by means of a muscle contracting. Muscles have an origin (located on a stationary bone) and an insertion (located on a moving bone) with the muscle crossing over one or more joints. As the muscle contracts the insertion is pulled toward the origin. The constant contracting of muscles which occurs during exercise has a tendency to reduce the length of muscles and therefore flexibility. The contraction of a muscle does not necessarily imply that the muscle shortens; it only means that tension has been generated. An isometric contraction involves no movement whatsoever i.e. trying to push or pull an immovable object. An isotonic contraction whereby movement does take place. These are split in two: concentric (muscle shortens in length such as lifting a weight up) and eccentric (muscle lengthens as it lowers the weight).

Flexibility training will - Increase the extensibility of muscles - a flexible joint has the ability to move through a greater range of movement and requires less energy to do so. Prevention injury - greater range of movement at joints will decrease the chance of injury in situations where joints may be forced to an extreme end of range. Decrease muscle tightening - tightness can be reduced by performing stretches as the final part of an exercise programme. Decrease muscle soreness - studies have shown slow, static style stretches performed on completion of a workout is one form of reducing the possibility of DOMS. Counteracts possible restricting and shortening effects of hypertrophy training - muscles targeted during resistance training should be stretched immediately after performance of each exercise.

Increases co-ordination between muscle groups - nerve impulse velocity is increased with flexibility. Improved neuromuscular function allows opposing muscle groups to work in a more coordinated fashion. When one group contracts the opposing group relaxes. Improves muscular imbalances and postural alignment - poor posture can be the result of muscle imbalances. I could go on about postural alignment into next week but will touch on it at the end. Increase speed and power of movement - improved neuromuscular function also improves the function of the muscle itself. Improves muscle and general relaxation - stretching promotes muscle relaxation and therefore is effective in relaxing the body. Improves body awareness - stretching specific muscles brings the person’s focus to the muscles being stretched. There are also environmental factors which will have a direct impact on the effect on stretching.

By Top UK Bodybuilding And Steroid Expert Mick Hart. Learn how to Build Lean Muscle At Micks New Blog

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