Wednesday, 25 March 2015

Top Aerobic Exercises

 

 

Top Aerobic ExercisesBy Michael Russell

We all need a little exercise in our lives, should it be for weight or for overall health. Here are the best types of aerobic activity for fat loss:

Running/jogging outdoors - running or jogging is a fantastic cardiovascular exercise and one of the best when it comes to fat loss. One of the advantages is that you don't need any machines when doing this aerobic exercise. Most beginners would be better off by starting with only jogging, because when your body is not used to high intensity aerobic exercises, it can lead to an injuries.

Walking - walking is a perfect exercise for beginners if they're just starting a fat burning program. Walking is very natural, meaning everyone can walk and doesn't tire the body too quickly. The only drawback is that even if you walk for 30-60 minutes, it won't really burn many calories unless you walk at a fast pace.

Treadmill - just like running/jogging outdoors, it can also be done indoors. This is a big advantage to people who have cold climates and cannot run/job outside all year long. Because of all the advances in technologies, treadmills now have a lower injury potential so it's much easier on your feet and legs.

Stationary Bicycle - stationary bicycles come in different forms, the two most popular ones are stationary upright bicycles and stationary recumbent bicycle. The upright bicycles provide different preprogrammed courses which help people keep the same intensity throughout the workout. Most of them have multiple difficulty levels and built-in heart rate monitors. The recumbent bicycle is very similar to the upright one, but because the lower back is supported, it's much more comfortable.

Outdoor cycling - not as good as stationary bicycling because people can cheat by letting gravity do all the work. But a lot of people enjoy mountain biking and cross-country cycling, so they'd prefer to ride their bikes outdoors. In order for outdoor cycling to have a fat burning effect, you must maintain a steady pace or else it won't be that effective.

Elliptical machine - these machines first became popular in 1995. Lots of major fitness companies started making their own version of the elliptical machine. It's like a combination of hiking, cycling and walking all in one, which is what give it its excellent fat burning potential. And because it's a very fun exercise to do, people tend to report that it's much easier to for them to complete then other exercise at the same intensity.

Rowing machine - many people consider the rowing machine to be the most total aerobic exercise because it works all the major muscle groups in the body through a wide range of motion. The advantage to this is that it burns a lot of calories which helps burn more fat, but it can also be very fatiguing for people to maintain a sustained long enough workouts.

Stairclimbers - these aerobic exercises not only provide an intense fat burning workout, but they also effectively target the hamstrings, glutes, quadriceps and calves. They come with many difficulty levels and workout programs. Unless you feel some knee pain, this one's a very high calorie burning exercise.

 

 

 

Benefits of JoggingBy Paul Cris

Jogging is one of the finest exercise programs, as it yields a lot of benefits. You can do it independently and it helps you build a good physique by stimulating your heart rate, relieving stress, toning your muscles and also prevents a number of aging problems. It increases your energy level and it brings a sense of discipline and is more result oriented than any other type of workout. It helps burn calories and stay fit.

There are a few disadvantages that jogging yields such as muscle or joint strains and injuries. It is advisable to meet a physician before beginning this workout. Firstly, you need to confirm if you have any other health problem that could cause you physical stress if you exercise too hard. It is really necessary to get a medical clearance if you are overweight, or have a family history of blood pressure and heart problems or if you are above the age of 60.

When you start jogging, follow a regular guideline. At the start do a warm up exercise, light stretching and determine a pace that is most comfortable for you. You can gradually increase your speed. Do not hunch your body and swing your arms naturally. Do not let them strain. When you happen to mount a hill lean slightly.

To avoid injuries increase your activity for only 1-2 minutes per day. After several weeks, review your progress and then increase or decrease the activity accordingly.

Jogging is usually an exercise program followed by athletes and sportspersons. But even ordinary people can choose this fitness program for their general body fitness. But before starting this fitness program you need to consult a physician to confirm that you are healthy. After the checkup you can start running during the mornings or evenings and continue it until you feel fatigued. Gradually increase your timings and choose a place
where you can continuously run for at least thirty minutes.

Select a day in a week for running fast; it may be done on Wednesdays. Start off slowly and gradually increase the speed until you feel exhausted and your muscles become heavy. Slow down again till you breathe normally and start with speed again. Repeat this till your legs become heavy.

You may take a day off if you feel exhausted. Probably on Sundays you can jog a longer stretch. Start off with a 30-minute run and go on extending, week after week till you are able to run up to 90 minutes. Let Monday be a holiday and on Tuesday run slowly. On Wednesday take time to run faster.

Even if you are engaged in the other programs like rowing, cycling, swimming follow the same schedule.

Saturday, 7 March 2015

Natural Cure for Diabetes

 

 

Natural Cure for DiabetesBy Anita Cherrys

 

 

Food Therapy should be followed under the supervision from your doctor. Check your sugar level frequently so that sugar levels do not go beyond the recommended level

Foods to avoid

It is always advisable to avoid some foods if you are diabetic such as refined sugar, sweets, syrups, glucose, jam, molasses, fruit sugar, ice-cream, cakes, pastries, sweet biscuits, chocolates, soft drinks, condensed milk, cream and fried foods. Fats like butter, ghee and hydrogenated vegetable oil should also be avoided. White sugar and white flour should be reduced drastically. Avoid all processed foods, junk food, pastries, cookies, canned and preserved foods. They contain harmful preservatives and lot of salt. Avoid soft drinks since these have a lot of sugar. Try to avoid fried foods from your diet.
Smoking results in the using up of oxygen in the body. It will result in less of oxygen needed by the body to metabolize glucose. So smoking should be avoided.

Foods to be limited

Salt consumption should be reduced to a minimum. You will get enough salt form the vegetables and fruits you eat. Reduce animal foods especially red meats. Reduce poultry and egg. Reduce caffeine and alcohol. Do not drink tea and coffee more than 2 cups a day. Try to replace it with green tea or herbal teas like Parsley tea, Blueberry leaf, Tea made of tender walnut tree leaves, Water in which kidney bean pods have been cooked is good diabetes.

Do not consume alcohol in empty stomach. Alcohol on an empty stomach can cause low blood glucose or hypoglycemia.Foods that should be consumed in moderation are honey and other natural sugars like palm sugar, dates which can be used instead of white sugar. Remember these should be consumed in very little quantity only.Pasta, coconut, other nuts, unsweetened juices, eggs should be limited. You can replace it with whole grain, unpolished rice and Soya products. Try to eat whole grain bread instead of white flour. Fats like olive oil and peanut oil are more advisable that hydrogenated fats. Low fat food like skimmed milk and low fat home made cottage cheese can be taken in moderation. You can also substitute it with yoghurt. Sea food and fish also can be taken in moderation.

Foods to be taken

Drink at least 8 glasses of water a day.
An alkaline diet with natural food is recommended. Wholegrain, fruits, nuts, vegetables, and dairy products form a good diet for the diabetic. Raw vegetables can be taken in high quantities. It has been found that cooked foods raise blood glucose higher than raw, unpeeled foods. Cooking destroys many of the enzymes and some vitamins and minerals.

Eat at least five fruits every day. Fruits like grape fruit, pomegranate juice, Indian blackberry, banana, granny smith apples, fig, cranberries, black berry, kiwi fruits, and citrus fruits are highly recommended. It can be taken as a snack. Cucumber, Lettuce, onion, garlic string beans cucumber radish, tomato, carrot, leaves; spinach turnip, cabbage and Jerusalem artichoke are good for diabetes. Colorful vegetables are good for the functioning of pancreas. Drink Fruit juices without sugar. Brewer's yeast and sprouted alfalfa and mung beans are good for the body. Unripe banana also can be cooked and eaten.

The most important of all is eating high fiber diet which lowers need for insulin. It releases energy into the body slowly. It has also been found that diabetes decreases and may even disappear in people eating a high fiber or whole food diet. High fiber diet has more chromium and chromium is very good for people with diabetes.
Eat lot of potassium rich foods like raw peanuts, tomato, bananas, melons, dried peas, potatoes, apple cider vinegar, skimmed milk powder, wheat but do not take potassium supplements.

Include soluble fiber in your meals like barley, oatmeal, almond meal, dried beans, kidney beans, cooked black beans, peas, cereals, chickpeas, Bengal gram which has low glycemic index, , Black gram, lentils and corn or garbanzo beans to helps considerably in reducing blood sugar levels. Soy products like tofu, tempeh, soymilk, soya powder, soy bean sprouts, nuggets etc are also very good in containing neurological complications in diabetes. You can make bread out of any of the whole grains. Get a lot of soluble fiber into your diet. When you eat lots of bread, cereal and starchy vegetables you will get enough of starches which is very helpful for diabetes. Insoluble fibers, found in bran (oat bran, wheat bran), whole grain breads, whole grains and nuts, act as intestinal scrubbers by cleaning out the lower gastrointestinal tract. Fiber cleans your intestinal tract by moving out the food so that it wouldn't stay there and putrefy. Butter milk and yoghurt diet are very beneficial.

Helpful herbs and vegetables

1. Bitter Gourd (Karela): Bitter gourd Momordica-charantia or bitter melon juice contains plant insulin and should be taken 2 ounce 2 times daily on an empty stomach. It is found to be very effective for diabetes.
Or
It can be cooked as any vegetable and eaten.
Or
The bitter melon powder can be made by drying. Take bitter gourd powder I teaspoon daily in empty stomach.

2. Taking half a teaspoon of cinnamon a day may help prevent the onset of diabetes. Even soaking a cinnamon sticks in your tea, could also benefit non-diabetics who have blood sugar problem but are unaware of it.

3. 30 gram fenugreek seeds can be soaked in a glass of water at night and after 12 hours take it and grind it into a paste with the soaked water and drink it on a empty stomach.
Or
2 teaspoon if powdered seeds can be taken with water or milk.
Or
You can add fenugreek into anything you cook.

4. Eating upto 3 grapefruits a day has also been helpful.

5. 1 tablespoon of amla (Emblica officinalis) after removing the seeds extract the juice and mix with a cup of bitter gourd juice and take daily for 2months in a empty stomach.

6. Gymnema Sylvestre a traditional ayurvedic herb the leaf of which is to be taken up to 4 grams per day.

7. Indian blackberry seeds or Jamun seed powder (scientific name of Jamun is Eugenia jambolana or Syzygium cumini L and) is very good for diabetes. Take 1/4th teaspoon with 1 teasoon honey for 50 days.

8. Eating freshly crushed raw garlic 3-4 grams a day lowers blood sugar. You can wash it down with a glass of water.

9. Neem seeds daily 2 times a pinch. Taking a gram of neem leaf daily helps in diabetes.

10. Bael (Aegle marmelos) : The leave of the bael tree when chewed are very useful in diabetes. Pulp of this fruit could be dried and taken in doses of 5 to 10 gms a day.

11. A pinch of pure turmeric powders mixed in amla juice (Indian goose berry) and eat daily in empty stomach.

12. Use of turmeric and gooseberry in equal quantities in powder form taken with warm water is very useful in this behalf. These activate the pancreatic cells and more insulin is produced.

13. Wild jeerakam cumin seeds black colored 60 gm in 1 liter and boil a reduce it ti 1/4th liter and take half divide it into two equal parts and drink one part in the morning and one in the evening 2 times daily.

14. Grind (Bacopa monnieri )Bhrahmi and add a teaspoon of it to milk and drink.

Vitamins that help

Supplements in natural forms are more conducive to the body.
Magnesium supplementation has been shown to improve insulin sensitivity.
Vitamin C: 500 mg is recommended. Vitamin E: This vitamin is very valuable for diabetes. A daily dose of 200 i.u. of Vitamin E is recommended for a fortnight at a time.
Chromium: Whole grains, seeds, mushrooms, corn oil and brewer's yeast are relatively good sources of biologically valuable chromium.
Vitamin A:. Take A dose of 15,000i.u. on alternate days.
Vitamin B: Avoid large dosage of vitamin B because this vitamin interferes with the absorption of insulin by cells.

Things to do

Controlling your Weight is the best way to treat diabetes. Exercise improves the body's response to insulin. An exercise program should be started only with the advice of a doctor to avoid unnecessary complications. Walking, light games, jogging and swimming are also good.

Yoga & meditation can help a lot. To relieve stress do meditation once a day for 10 to 40 minutes.