Monthly Archives: October 2019

Benefits of Physical Activity

Health & Nutrition, ,


Exercise is important to maintain our health.
When we realize how many physical benefits of activity we can get it’s easy to get
motivated and get started with some form of exercise, or to keep it up,
whatever the case may be.

Exercise strengthen heart & lungs, protect blood pressure
and exercise lowers cholesterol.

Even a moderate walk as exercise starts a chain-reaction,
and as a start it causes the skeleton muscles to become more active.
As the muscles warms up, more heat is given off.
Body temperature remains almost the same, because the body’s automatic
air conditioning system starts to disperse the extra heat through the skin.
As more blood sugar is turned into energy, more carbon dioxide gas will
be expelled in the air we breath out, and blood will flow more rapidly
through the muscles. The breathing will become deeper, and the heart beat
and blood pressure will be changed.
In more strenuous exercises, these processes will be stepped up.
More heat will be generated, the heart beat will be faster, blood-pressure
higher, breather deeper and faster, and the circulation more rapid.
The limiting factor in strenuous exercises is the oxygen supply,
and when this limit is reached, oxygen fatigue is experienced and
the exercise has to stop.

Exercise and Cardiovascular Health
Cardiovascular disease are our biggest health problem.

The main cause of mortality in the western world is cardiovascular disease.
Heart disease and cancer combined, account for almost 50% of all deaths
each year. There are good reasons to warn everybody starting an exercise
program, to have a thorough medical and physical approval before they start.

Need for Exercise
Physical benefits of Exercise has been recognized even in sickness.
Physicians are not permitting patients with organic ailments to stay in bed
as long as before. According to “The American Practitioner”,’The evels of
bed rest include the development of negative nitrogen balance and calcium loss
through the kidneys, with the possibility of developing kidney stones.’
The article also says:’nervous tension can be released at times by exercise,
either in the form of specific muscular exercise or through some form of
athletics.’
Physio and occupational therapy are now standard procedures in medicine,
to restore the use of muscles and nerves that have been injured by disease
or by accident.
Those who’s occupation involves standing a long time, like dentists, teachers,
shop assistants, etc., are likely to develop phlebitis, i.e. the formation
of a blood clot – usually in the calf of the leg.
These people are advised to walk more and in addition. to take vitamin E
and lecethin capsules to improve the circulation, dissolve the clot and
prevent the formation of further clots.
Sufferers from rheumatism and arthritis, also those who are overweight,
are prone to take too little exercise. When people are troubled with
rheumatic twinges it is usually a sign that more exercise is needed and
that their diet contains too many acid-forming foods.
It is well known to vets that pampered pet dogs, which receive little
exercise, are troubled by ailments of degeneration which never affect
hard working sheep and cattle dogs.

Forms of exercise
Forms of exercise is a matter of personal preference.

Skipping is an effective form of exercise, and one of the best exercises
for keeping fit and is very suitable for wet days, as it can be done indores.
The skipping rope should be just long enough to clear the head, when standing
erect. Five minutes skipping every day is adequate for the first week,
increasing gradually to ten, fifteen and finally twenty minutes.
During bad weather it is best to skip at an open window, or better still,
under a veranda.
Generally speaking, when we grow older we should take less strenuous exercise
than when we were younger.

 Walking and gardening are safe exercises for almost all ages.
Tennis could perhaps better be left to younger people, although
here and there one finds elderly people playing tennis with all the vim and
gusto of youth. These people have usually ‘grown up’ with the game and
accustomed themselves to what is normally a strenuous form of sport.
Swimming, like walking, is very suitable for older people, although they are
advised to keep to the and slower back and breast strokes, rather than the
more tiring modern strokes. Swimming has the advantage that the body’s weight
is partly supported by the water, which makes it possible to exercise without
We do not recommend exercise as a method of reducing weight, for this is
most disappointing.

 Exercise will reduce weight temporarily, but the appetite
thus acquired will rapidly put weight back again.
To lose 2 lb the average person would have to walk 15 miles per day for 7 days,
or play golf for 4 hours a day for the same period, without increasing his
food intake. By an athlete running for one hour per day at a speed of 7 miles
per hour, it could be accomplished in one week, again, if food consumption
is not increased.’
Aerobic Exercise
There is a minimum of aerobic exercise that should be performed every day.
The ideal time to do any exercise is early in the morning, when the air is fresh
and so is your body. There are physical benefits from early morning exercise,
because your body is most capable of utilizing exercise at that time.

Psychological benefits of Exercise
Besides the physical benefits of exercise, there are also tremendous
psychological benefits of exercise.
I think that anyone interested in losing weight or generally improving his or
her well-being knows deep down the importance of exercise.
Unfortunately for some it’s easy to find an excuse for not to exercise.
Knowing one should exercise regularly but not doing it can create negative
feelings towards oneself, and that is energy lost.

The way this happens is: every time you think of exercise you say to yourself:
“Well, I haven’t done anything today, and I won’t be able to do later, so I’ll
do it tomorrow.” You are procrastinating. Meanwhile, you can’t help feeling
quilty. However, if you exercise first thing in the morning, then every time
you think of exercise during the day, it’s with a feeling like: “Yeah! I’ve already
exercised!” That feeds you with a fantastic positief feeling for yourself,
and these feelings spil over to other areas of your life.This is another of the many
benefits of exercise! Everything is enhanced.

Once you get into the habit of exercising every morning, you’ll get to the point
where you’ll actually feel disappointed if you miss one day.

Fresh air and sunshine
Fresh, clean air is a very valuable life force, along with sunshine, which is the
source of all life on this planet.
Few people realize how much nourishment our bodies get from the air we breathe.
Make a point of supplying yourself with both of these important elements of
health as often as you can. Also, it’s important to have a window open when you
sleep. Even when you must add an extra blanket for warmth, fresh circulating air
while you sleep is invaluable.

A wise man would consider that health is the greatest of human blessings!

If you like all of the above physical benefits of exercise, I can recommend one
of the best exercise programs to improve and maintain your overall health!

Pinterest

Weight loss Exercise

Health & Nutrition

Many people look for weight loss exercise to loose weight when exercising.
This is often associated with exercise and especially with aerobic exercises.
This type of exercise has the aim of working up some sweat, get your heart
to beat faster and your breathing harder.
Aerobic exercise is believed by many scientists to be the best predictor of
weight maintenance.

You can loose weight without exercise by reducing calorie intake, so that
you burn more calories than you take in, but you need regular exercise to
keep your weight off.

Part of the weight-bearing exercises are endurance exercises.
Endurence exercise is the best weight-loss tool for people who urgently
need to loose weight. Exercises that make them tired gives them two potent
fot-loss tools:

  • Tiring exercises burns calories
  • Tiring exercises leaves you with an elevated metabolsm and a need to
    recover.
  • Endurance exercise is also tiring, and the more tired you are from any
    individual bount, the more recovery you need.

But there are two problems with endurance training as a primary weight-loss
exercise:
1) Your body becomes more efficient at running or cycling or swimming,
and burns fewer calories per unit of work.
2) Weight-loss slows down your metabolic response to both food and
exercise. Your body becomes biased toward regaining the lost weight.
Those two results are your reward for successful weight-loss when you use
a combination of diet and endurance exercise. You need to exercise even
more and eat even less just to break even and not to regain the weight.

The aim of the weight-loss exercise program is to maximize every part of the
adaptive process while avoiding the point at which being over-tired does more
harm than good.

Overweight and obese adults should have 200 to 300 minutes per week of
moderate-intensity exercises.
These are general guidelines and you have to experiment to see what works
best for you.

The weight-loss exercise plan I promote consists of aerobics and weight bearing
exercises, which are two effective type of exercises to loose weight and to keep it off.



You can take advantage of all the benefits of this weight-loss exercise plan
here NOW!

Workout Plan

Health & Nutrition

When we want to determine what kind of workout plan we like to benefit
from, we have to take into account firstly, what we like to achieve with the exercises.
Secondly, what the benefits are for you from this type of exercise plan.

Any workout plan should contain warming up exercises.
It’s important to get your body warmed up to get ready to lift, when you
do weight-bearing exercises. Particularly, when you are middle aged.
The more you warm up, the better your training sessions will go.
You’ll start with simple range-of-motion exercises and move on to faster
movements that will wake up your muscles and nervous system.

For many people, the aim is to loose weight. Aerobics exercises, by which you work up some sweat, get your heart to beat faster and your breathing harder, is in particularly suitable if you want to loose weight.

Also endurance exercises are good if you want to loose weight and to keep it off.
They are usually part of a workout plan that contains weight-bearing exercises.

Any workout plan has one thing in common: they all will help you to improve your overall health and fitness level.
Whether you do aerobics, weight lifting, jogging, running, swimming, cycling, athletics or just plain walking. Walking has many health benefits.

Even a moderate walk as exercise starts a chain reaction, and as a start
it causes the skeleton muscles to become more active.

Most exercise programs in gyms and health clubs are wrong.
So is running on streets with polluted air and subjecting your body
to the stress of running, does much more harm than good.
The aim of a workout plan is to maximize every part of the adaptive
process while avoiding the point at which being over-tired does more harm than good.

If you are new to training or follow a structured plan for the first time,
you are almost guaranteed to make fast progress.
You just have to constantly follow the directions. It will feel like hard work and it will certainly take you out of your comfort zone.
But in a month or two you will be able to do so much more so that the
starting level workouts will seem like child’s play.
On the other hand, when you have a solid base of strength and conditioning, and you like to work out and you are pretty good at it, then you have to push yourself to improve on that, starting with the first training session of your workout plan.

But no matter at what level you are now, you only make as much progress as your efforts allow. Your muscles don’t get stronger without using progressively heavier weights. You don’t loose fat unless you use more energy than what you’re doing now.
Remember this: the shape you’re in now is the result of everything you have done in the past. If you want to achieve something new, you have to do something different.


“Success is not for the timid. It is for those who seek guidance, make
decisions, and take decisive action.” “If you want to do something,
just do it.”
I like to recommend a workout plan that contains aerobics, weight-
bearing exercises and nutrition. You can get it here NOW!

Pinterest

Anytime fitness

Health & Nutrition, , ,

Is anytime fitness your goal? Anytime fitness is not hard to achieve if you
use the right exercise program for your age and personality.

When we think of exercise, it involves activity. Whether it may be physical or mental activity depends on what we want to achieve with it.
You can train your brain with mental activity by solving a cross-word puzzle or trying to solve a mathematics problem. However, the type of exercise I like to discuss will be physical activity.

Physical activity is one of the four aspects of lifestyle, which have a major influence on our health and well being. The other three are: nutrition, stress, and synthetic chemicals. Nevertheless, half the Australian population doesn’t have adequate exercise and one in eight adult is totally sedentary.

Anytime fitness does wonders for the working of our bodies and minds, for our attitudes and moods and for the prevention of degenerative diseases and early aging. The evidence for benefits in relation to heart disease, stroke and high blood pressure are overwhelming. More recent evidence confirms that there are benefits also for the prevention of adult-onset diabetes, osteoporosis, colon cancer, anxiety and depression.

In contrast to these benefits, sedentary living may be responsible for as much as one-third of the fatal cases of heart disease, colon cancer and diabetes.
When we analyze the large number of benefits which are responsible for being fit, it’s easy to get motivated to get started with activity, or to keep it up, whatever the case may be.

We have to keep in mind that it is important for any physical activity that it should be enjoyable, otherwise there is a big change that we discontinue sooner or later. It is important to think of fitness as part of normal health and part of our normal life, not just an eccentric hobby. It may surprise you that only a small amount of regular physical activity can make the difference between a body which is sluggish, lethargic, lacks tone and is overweight and one which is energetic, fit, trim and good looking.

Walking is the best exercise you can have, because it’s natural. Good long brisk walks give a lot of benefits- the whole body begins to respond. You breath properly, your circulation and heart benefits, and it’s good for the mind and positive thinking.
It’s only in recent years that fitness gurus have recognized the supremacy of brisk walking. In contrary to jogging, brisk walking provides a lot of benefits without any problems. Walking is almost as important as the right food. You need to eat and exercise properly,
the two together gives you the best results to achieve anytime fitness.

The internal organs of the body need tone and for this most of them depend almost entirely on physical activity. As we breathe deeply, the diaphragm – which separates the chest from the abdomen – rises and falls repeatedly, massaging all the internal organs, particularly the stomach, small intestine, bowel, lungs and liver. The stretching and relaxing of the intestines is vital in preventing that wide spread form of ‘self poisoning’ : constipation. Exercise does keep you regular!

Physical activity has many health benefits. I’m not going into details about the health benefits of exercise, you can read all about it in my article: “Exercise for good health”.
Sufferers from rheumatism and arthritis, also those who are overweight, are prone to take too little exercise. When people are troubled with rheumatic twinges it is usually a sign that more exercise is needed and that their diet contains too many acid-forming foods.

Forms of exercise
Forms of exercise is a matter of personal preference.
While exercise programs often vary from person to person based on fitness levels and goals, each one should include aerobic exercise, resistance – and flexibility training.
Those components will help you improve your fitness level and help you overcome obstacles that challenge your agility, balance, coordination, endurance and strength in everyday life to give you anytime fitness .

Skipping is an effective form of exercise, and one of the best exercises
for keeping fit and is very suitable for wet days, as it can be done indoors.
The skipping rope should be just long enough to clear the head, when standing erect.
Five minutes skipping every day is adequate for the first week, increasing gradually to ten, fifteen and finally twenty minutes.
During bad weather it is best to skip at an open window, or better still, under a veranda.

Generally speaking, when we grow older we should take less strenuous exercise than when we were younger. Walking and gardening are safe exercises for almost all ages. Tennis could perhaps better be left to younger people, although here and there one finds elderly people playing tennis with all the vim and gusto of youth. These people have usually ‘grown up’ with the game and accustomed themselves to what is normally a strenuous form of sport.
Swimming, like walking, is very suitable for older people, although they are advised to keep to the slower back and breast strokes, rather than the more tiring modern strokes.
Swimming has the advantage that the body’s weight is partly supported by the water, which makes it possible to exercise without straining oneself or damaging a muscle.

We don’t recommend exercise as a method of reducing weight
for this is most disappointing. Exercise will reduce weight temporarily, but the appetite thus acquired will rapidly put weight back again.

The physical beauty of a man or a woman is due largely to the quality and shapeliness of the muscles. Properly developed muscles which in repose do not bulge, but are smooth in contour and firm in appearance, giving a pleasing and attractive outline, which was obviously part of nature’s plan! Only anytime fitness and good health can achieve and maintain the body beautiful!

I like to mention that I have developed an exercise program that can benefit young and old people, busy people and retired folks.
It’s just a matter of choosing which exercise fits you best.
I have included in my program how to exercise, warming-up exercises,
aerobics, weight-bearing exercises and nutrition for athletes, which is also important to give you anytime fitness. You can get it here!

    Healthy for Life with Exercise

    Health & Nutrition, , , , ,

    If people would realize how many health benefits exercise can offer, there would be no hesitation in getting started with some form of exercise.

    Especially older folks are harder to get motivated, because they think the exercise will cause an injury. At the contrary, exercise will keep there overall fitness level and muscle strength in optimal form. It’s a matter of choosing the right form of exercise.

    Swimming, walking and gardening are very suitable for older people.
    Swimming has the advantage that their body weight will be partly supported by the water, which makes it possible to exercise without risking any bodily harm.

    Walking is the best exercise you can have, because it’s natural. Good long brisk walks give a lot of benefits- the whole body begins to respond.
    You breath properly, your circulation and heart benefits, and it’s good for the mind and positive thinking.

    It’s only in recent years that fitness gurus have recognized the supremacy of brisk walking. In contrary to jogging, brisk walking provides a lot of benefits without any problems. Walking is almost as important as the right food. You need to eat properly and exercise properly, the two together gives you the best results.
    The internal organs of the body need tone and for this most of them depend almost entirely on physical activity.

    Exercise produces big results whether we’re 40, 60 or 80. According to the Human Physiology Laboratory at Tufts University Human Nutrition Research Center on Aging, we respond well to exercise at any age. Muscles grow, bones strengthen, and metabolism increases. Our body fat decreases while blood sugar and balance improve. I proved this to myself when I taught strength training at a retirement residence. With modest effort, exercisers in their 80s grew stronger and more vital. We were all delighted.

    Reduced muscle strength is associated with age-related disability. The most common cause of muscle weakness is inactivity. After three months of high-intensity muscle training, healthy men over 60 experienced gains similar to those reported for younger men training with similar intensity and duration. People who were stronger remained more independent and less burdened by advancing years.
    Any type of exercise helps, but combining aerobics, strength, and flexibility works best. For most people, aerobic exercise is an easy place to begin.

    As we breathe deeply, the diafragm – which separates the chest from the abdomen – rises and falls repeatedly, massaging all the internal organs, particularly the stomach, small intestine, bowel, lungs and liver. The stretching and relaxing of the intestines is vital in preventing that widespread form of ‘self poisoning’ : constipation.
    Exercise does keep you regular!

    In the mid-eighties, a vital clue to the right exercise for lifelong
    health was uncovered by brilliant research in biochemistry.
    Biochemists established that all cell replication in the immune system and therefore all immune strength is dependent on availability of the amino acid glutamine. Your immune system uses a ton of it.
    But immune cells cannot make glutamine. Only muscle cells can do
    the job.
    So your muscles have to supply large amounts of glutamine to your immune system every day in order to maintain it. That’s it!
    The mitochondria of muscle are the furnaces in which most of your
    body fat and sugar are burned for fuel. Muscle is what stresses
    your skeleton to maintain your bones. We also know that muscle is
    the vital link which also maintain your immunity and hence your
    resistance to all diseases. Muscle is the health engine.
    Which so much overwhelming evidence that muscular exercise is
    essential to health, what are we doing about it? A big fat zero.

    Muscle is the health engine.
    It’s a proven fact that the right exercise not only maintains your heart, your lungs, your muscles, your bones, a healthy level of body fat and even your intestinal function, but also some more subtle functions, like insulin and your body’s dealing with sugar.It has been known for more than fifty years that lack of exercise leads to glucose intolerance.

    However, not long ago research has shown that getting of the couch and start moving, not only maintain insulin function to deal with the sugar, but it also can reverse decades of damage. Insulin dependent diabetics, for example, using the right exercise program, can increase insulin efficiency so much that some patients, who have used insulin daily for years, no longer need it.

    In healthy people, the right exercise completely protects glucose tolerance against the degenerative changes in insulin metabolism that lead to adult-onset diabetes.
    Healthy old men who maintain a lifelong exercise program, have the same healthy insulin efficiency as young men. A high sugar diet, which progressively destroys insulin metabolism, makes it virtually mandatory to exercise if you want to avoid glucose intolerance as you grow older.

    Most physicians believe that hardening of the arteries, a degenerative process, is inevitable. Dr. Lakatta at the National Institute on Aging Research Center in Baltimore, is showing in ongoing experiments, that regular exercise maintains arterial elasticity and even reverses arterial hardening that has already occurred.
    I could fill many pages citing numerous bodily functions which are maintained by regular exercise. But I will keep it short.

    Research recently undertaken has revealed the major way in which exercise protects you against all diseases. It started with the evidence that exercise increases the overall number of white blood cells. Followed by more precise findings that moderate exercise increases bodily production of lymphocytes, interleukin 2, neutrophils and other disease fighting components of the immune system. There is no
    doubt that the right exercise strengthens your immunity. And it also strengthens your resistance to all forms of damage, decay, bacteria, viruses, toxins and even radiation. Closing with the wise words of Louis Pasteur, the father of modern medicine:”Host resistance is the key.”

    For an exercise program that teach you aerobics, weight lifting and
    nutrition for athletes, click here!

    Exercise to lose belly fat

    Health & Nutrition, , , , ,

    The best exercise to lose belly fat is high-intensity forms of exercise combined with full-body weight training.

    For the body to function properly and if you want to lose belly fat, it is imperative to integrate the principles of good eating habits with a well-balanced exercise program.

    Every day, you should see to it that your heart is exercised.
    Aerobic exercises stimulates the respiratory and circulatory systems.
    This way you will supply fresh oxygenated blood to your cells.
    And your body will function more efficiently.

    The heart is like any other muscle, if you don’t use it, you will lose it!
    Do something everyday, preferably early morning for half an hour.

    There are many aerobic activities to choose from: swimming, tennis,
    skipping robe, light jogging, bike riding, stretching and brisk walking,
    as well as aerobic classes.
    If you don’t have the time to go to the gym, you can probably buy some equipment to exercise at home, for example rebounding on mini trampolines. Rebounding is a terrific aerobic exercise for all ages, that you can do at home or even better, in the garden.

    It strengthens and tones every cell of the body, because it works against the gravity pull.
    Your heart rate will slow down, which is important. The lower the better. Mine is at 60 beats/minute and has been like that for a long time.

    Don’t make the mistake of excluding exercise from your daily life.
    A walk in the forest or at the seashore will do wonders for your physical well-being and for your emotional and spiritual outlook.

    Weight-bearing exercises have several advantages above aerobics.
    Weight training increase significantly cardiovascular capacity and endurance.
    Weight lifting is better than aerobics to lose belly fat.
    It also increases muscle mass, thereby providing a more plentiful supply of glutamine for your immunity.

    Apply high intensity forms of exercise and full-body resistance training.  Low intensity cardio exercise has no effect for removing visceral fat in particular.  High intensity exercise such as interval training, sprints (bike sprints or running sprints), AND full-body weight training are very effective at helping to improve your body’s ability to manage glucose and increases insulin sensitivity, a crucial step in removing visceral fat.

    These types of high intensity exercise routines are also very effective at increasing your
    fat-burning hormones and creating a hormonal environment conducive to lose belly fat. 

    Don’t train with weights for more than one hour per workout. Your ability to gain lean mass,is limited by your hormone levels. After 45 minutes to one hour,hormone levels decline.You can force yourself to continue,but it doesn’t do your body any good.

    Use a wide variety of exercises. Restricted resistance exercises, especially on machines, stress only certain fibers of a muscle in certain positions. You need to get all the fibers
    in all positions.

    You have to move some weights if you want to lose belly fat and have a long and healthy life. Click here for an exercise program that will help you to lose belly fat.

    Exercise Plan

    Health & Nutrition, , , ,

    Before starting any exercise plan it is necessary to get an approval from your doctor.
    Start easy,don’t take strenuous weight programs in health clubs, which takes time out of
    your working day. It takes too much of your time and becomes a burden.

    Your exercise plan should be part of your daily routine to be successful.
    It is better to exercise in the morning for twenty minutes than three hours at the gym
    on the weekend.
    Use your own body weight and gravity, instead of machines, which provide ample
    resistance. It is best to progress gradually, there is no need to work to your limit.
    Don’t strain. Your body doesn’t need to be heated in order to improve.
    The rhythms of nature are your limits.

    Your exercise plan has three goals:
    First and most important: to maintain and increase your muscle mass.
    Secondly: To maintain your cardiovascular system.
    Thirdly: To maintain your flexibility.

    The average person stiffens as he ages, increasing the risks of strains and tendon, ligament and skeletal disorders.

    When you have your doctor’s approval, you can do a little aerobics to warm up the system and get your blood pumping. Twenty minutes at even mild intensity will have cardiovascular benefits.
    I recommends aerobics to begin with for everyone, before you pick up weights.
    Then 5-10 minutes stretching after your muscles are warm is all you need to maintain flexibility lifelong.

    Now you are prepared to exercise your muscles. Your exercise plan should include resistance exercise for shoulders, arms, chest, back, legs and abdominal. If you exercise three days per week, which is the starting level for consistent benefit, then do:
    Day 1 – Shoulders and arms
    Day 2 – Chest and back
    Day 3 – Legs and abdominal For 5 days per week, do one body part per day.

    1) Never do more per exercise than one warm-up set of 12 – 15 easy repetitions, followed by one medium heavy set of 6 – 10 repetitions to exhaustion.

    2) Work a body part only once per week. It takes about 48 hours for exercised muscles to breakdown worn cells, then 48 – 72 hours to build new, stronger replacements. The muscle remains at maximum strength for 5 – 8 days and then slowly declines. Exercising a muscle every 5 – 8 days is the optimum program for progress.

    3) Don’t train with weights for more than one hour per workout. Your ability to gain lean mass,is limited by your hormone levels. After 45 minutes to one hour,hormone levels decline.You can force yourself to continue,but it doesn’t do your body any good.

    4) Use a wide variety of exercises in your exercise plan. Restricted resistance exercises, especially on machines, stress only certain fibers of a muscle in certain positions.
    You need to get all the fibers in all positions.

    5) In one hour at two sets per exercise you can do 12 exercises easily. Don’t force yourself to do more. For weight exercises, see Bill Pearl’s book: The Encyclopedia on Weight Training.

    6) Accentuate the return phase of the repetition, when the muscle in question is lengthening under load. In a barbell bicep curl for example, the eccentric contraction occurs when you are lowering the bar to the start position.
    Restrain yourself all the way down, because it is the stress of lengthening under load that causes most of the strength and lean mass gains that you are seeking.

    7)Take a protein drink daily within one hour after workout. Research shows that weight training puts subjects into protein deficit, despite the high protein level of the American diet.

    8) Take daily antioxidant supplements. All exercise increases oxidation in the body.

    9) Eat an alkaline diet. All exercise increases body acidity. See www.nutrobalance2.com/ the alkaline/acid food theory.

    10) Sip a cold light carbohydrate drink (7-10%) throughout workouts. Drinks containing a little glucose, a little zylitol plus mostly glucose polymers are best. It will trickle carbohydrate continuously into your blood and spare your muscle glycogen, thereby maintaining your energy level.
    It will also prevent dehydration. Even 3% dehydration can reduce strength by 10%. And it will help to keep your body temperature down, at the same time reducing the amount of blood diverted to the skin for cooling, thus leaving more to supply your muscles with oxygen and nutrients.

    A final note about weight-bearing exercise: without the stimulus to your body to grow, nutritional supplements can’t work properly. Important new research published in the New England Journal of Medicine shows, that multi-vitamin and mineral supplementation had little effect in improving the health of old people. But when a resistance exercise was added
    to their exercise plan, the health benefits were astonishing. Ranging from over 100% improvement in strength and muscle size to big improvements in mobility and recreational activity.

    It takes a bit of puff and stick ability to grow a high-performance body. But once you’ve done it, a little bit of exercise necessary to maintain it is one of life’s greatest bargains.

    Here is an exercise plan that covers the basics of exercise, aerobics,
    weight bearing exercises and nutrition for athletes.

    Activity: Protection against all Diseases

    Health & Nutrition

    Activity is important to maintain a healthy body and for protection
    against all diseases. I refer to my article: “Benefits of Exercise”
    When you are not sleeping your body was designed to be almost
    continually active.
    If you immobilize a limb for just three hours, it starts to degenerate.
    That’s why even during sleep you automatically flex and stretch and
    turn more than a hundred times in one night. Inactivity is deadly!

    You can read this in a report by Dr. Walter Bortz in the Journal of
    the American Medical Association in 1982.
    He reviewed over a hundred studies showing that the sedentary lifestyle
    developed in the last 50 years in America causes widespread bodily
    damage. This damage occurs independently of other health risk factors,
    like smoking, alcohol, fat, age and family history of disease.

    Here follows some of his findings:
    By itself, simple inactivity causes a chain reaction of cardiovascular
    decay. First, it reduces vital capacity. That means, sitting like a slug
    reduces your ability to take up and use oxygen.
    As a result, muscles, organs, and brain become partially oxygen deprived.
    In addition, inactivity reduces cardiac output, that is, the ability of your
    heart to pump blood around the body.
    So the tissues of couch potatoes become double deprived.
    They get less oxygen and less blood and the essential nutrients the blood contains.
    In an effort to make up these deficits, your body constricts arteries,
    thereby raising blood pressure. This arterial constriction on top of
    a weakened heart not only increases the risk of clots and stroke, but also
    makes your cardiovascular system less able to respond to sudden movement
    or changes of position.
    Consequently, sedentary folk often suffer dizziness on standing, because
    the impaired system cannot instantly increase blood flow to the brain.
    With any sudden movements they are prone to falls and accidents,
    because the restricted system of blood flow cannot respond efficiently.

    Activity Can Save Your Life
    One of the best studies was conducted by renowned exercise guru
    Dr. Kenneth Cooper at his Aerobics Center in Dallas.
    They followed 13,344 men and women for 15 years.
    This meticulous research, controlled for all major interfering variables, like age,
    family history, personal health history, smoking, blood pressure, cardiovascular
    condition, and insulin metabolism.
    At the fifteen-year follow-up, reduced risk of death was closely correlated
    with physical fitness. This included death from cardiovascular diseases,
    a variety of cancers, and even accidents.
    There is no longer any doubt: activity can save your life, while couch
    potatoism creates an existence that is nasty, sick, and short.

    Activity: Protection against All Diseases
    The right exercise is a major strategy for protection against all diseases.
    Physicians who do not incorporate exercise into their treatment protocols are
    guilty of malpractice.
    The right exercise maintains your heart, lungs, your muscles, your bones, a healthy
    level of body fat, even your intestinal function.
    But what about more subtle functions, such as insulin, and your body’s handling
    of sugar?
    We know that couch potatoism leads to glucose intolerance.
    However, research has shown not long ago that getting off the couch not only
    maintains insulin function to deal with the sugar, but also can reverse decades
    of damage. In healthy people the right exercise completely protects glucose tolerance
    against the degenerative changes in insulin metabolism that lead to adult-onset diabetes.
    Research has revealed the major way in which activity gives you protection against
    all diseases. It started with evidence that exercise increases overall white blood cells.
    Then came more precise findings that moderate exercise increases bodily production of
    lymphocytes, interleukin 2, neutrophills, and other disease fighting components
    of the immune system. There is no longer doubt that the right exercise strengthen
    your immunity.

    Remember the wise words of Louis Pasteur, the father of modern medicine:
    “Host resistance is the key”.

    Hence activity strengthens your resistance against all sorts of damage, decay, bacteria, viruses, toxins, even radiation and gives protection against all diseases. .

    I can recommend one of the best exercise programs on the internet to obtain and improve
    your overall health!