8 Simple Rules In Exercising

These are 8 simple rules in exercising. Feel free to read this post.

1. For exercise to be effective, it must be regular - at least 4 to 5 times a week.
2. Enjoy your exercise. Do something you look forward to as regular way of life.
3. Your exercise period needs to be long enough and hard enough to tax your body somewhat. Breathlessness and pounding of the heart are natural reactions to exercise, but should return to normal within a few minutes after you have finished the activity. Exercise of the right intensity should not interfere with your sleep or leave you unduly stiff or lame the next day.
4. Always begin a new form of exercise, like squash or running, slowly and increase gradually. This applies particularly to those above the age of forty, or those who have not been accustomed to regular exercise before.
5. To minimize muscular aches and pains, a 5 minutes warm up is recommended prior to exercise. During this period stretching exercises, walking, or forward bends are encouraged. Also allow a cooling down by walking or light exercise for 3 minutes after the strenuous exercise.
6. Allow at least 2 hours after eating before a strenuous exercise programme. However, light exercise after eating is desirable.
7. Take advantage of daily opportunities for additional exercise. Walk instead of drive. take the stairs instead of the elevator or lift. Practice bending, stooping, pushing and pulling as you go through each day. Make a conscious effort to remain active all day.
8. Calisthenics (systematic body exercises) such as deep knee bends, sit-ups and push-ups do not strengthen the heart, but they are important for flexibility and muscle strength.
   

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How To Exercise?

Everyone needs proper and adequate exercise. Even if you are a housewife, doing your household chores does not give you enough of the right kind of exercise. Schoold children may not get enough. Office workers, teachers, clerks, and factory workers certainly do not get enough. What type of exercise programme will increase your endurance, your strength, and your oxygen supply to your body? You should choose exercise which will do just these things.

The best form of exercise depends upon your age, sex, physical condition and preferences. It should be something you enjoy doing, that fits easily into your daily schedule, and that is vigorous enough to give you the tonic effect you need.

Walking is the simplest type of exercise and the best all around prescription for healthful living. It is free, requiring no equipment, suitable for all ages, it can be done at your own convenience, either alone or with a companion. The walking we are talking about is brisk walking, using fast, long steps. Sauntering, window shopping, slow walking - these, though may be tiring, do not bring the stride into action. Only brisk walking will produce the desired effect. In the evening, a brisk walk is more helpful than a tranquilizer for a good night's sleep.

Jogging (running and walking alternately) has recently become popular. If you aspire to jog or run, first learn to walk. You may enjoy tennis, volleyball, swimming, hiking, skating, badminton, and gardening. More strenuous activities may be indulged in by those who are in fit condition, such as basketball, soccer, and squash.

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How Close Are You To A Heart Attack?

An epidemic of heart disease (also known as myocardial infarction) is sweeping the world today. In many countries it is killing more people than any other single disease. This epidemic is related to habits of living or life style rather than due to bacteria or a virus.

A heart attack occurs when tiny blood vessels or arteries which feed the heart muscle itself become so narrowed that there is an inadequate supply of oxygen, fuel and energy to the heart muscle. When one of these small arteries becomes completely blocked off, that portion of the heart muscle dies. This is a heart attack. If this same process takes place in the brain and a small portion of the brain is deprived of its oxygen, the person suffers a "stroke", and usually paralysis of one side of the body.

A heart attack may result in immediate death, but most persons with a heart attack have a second chance. With proper care they may lead quite normal lives.

The narrowing of the arteries and loss of elasticity or flexibility of the arterial wall is caused by the process known as atherosclerosis. This is produced by the deposition of an excessive amount of a waxy substance, and cholesterol in the walls of the arteries. The process of atherosclerosis often begins in young people in their late teens and early twenties. Therefore heart attacks are becoming common among younger adults.

What factors or conditions increase heart attack? The three major factors are;
1. High blood cholesterol,
2. High blood pressure, and
3. Cigarette-smoking.

Other controllable factors causing heart attack are excessive emotional stress and strain, overweight, and inactivity or lacking in exercise. As you can see, most of these factors can be controlled or prevented by maintaining good health habits and avoiding harmful habits.

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Important Health Tips

These are some important health tips I got through short text messages (SMS) from some of my friends which I like to share it with you. Take a look at them.

IMPORTANT HEALTH TIPS

1. Answer the phone on your left ear.

2. Do not take medicine with cold water.

3. Do not have huge meals after 5pm.

4. Drink more water in the morning, less at night.

5. Best sleeping time is from 10pm to 4am.

6. Do not lie down immediately after taking medicine.

7. When battery is down to the last bar, do not answer the phone, as the radiation is 1000 times.

Please forward these important health tips to the people you care about.
Your kindness, cost nothing.

Healthy17

Exercise And Your Heart

One of the most important effects of exercise on your body is its stimulating effect on your heart and circulation. An active muscle may have 20 times the amount of blood passing through the newly opened blood vessels as an inactive muscle. When you exercise the large muscle of your body, such as in walking or running, your heart, being a muscle, also exercises by speeding up its beat. When you walk, about 30% of the circulation of your blood is carried on by your leg muscles, and the remaining 70% by the heart.

Your heart is truly a miracle muscle. It is a hollow, four-chambered ball the size of your fist, arranged in circular and spiral layers of muscles. When these contract, your blood is literally squeezed out of its chambers into your arteries, which branch out like the roots of a tree to carry blood to every living cell of the body.

To get an idea of how much your heart works, clench your fist and open it again and again 72 times a minute. Your hand tires very quickly, but your heart does this 100 000 times a day, or 40 million times a year. The sturdiest muscle in your body, it pumps 8 000 liters of blood every day through 100 000 kilometers of blood vessels.

Your heart will take good care of you all of your life. It is the first organ of your body to lose efficiency if you let it rest too much. If you are a sedentary person, your heart beats 70 to 80 times a minute at rest, and pumps about 90 c.c. of blood into your circulation with each beat. This meets your needs at rest, but it does not provide much safety margin. If you run for a bus, or up a flight of stairs, there is an immediate need for your heart to pump more blood to the working muscles. If you are not used to exercise, a sudden demand may prove too great for your heart.

In what way does properly regulated exercise strengthen your heart muscle and slow its resting beat? When you exercise strenuously, you increase your need for blood to the muscles by as much as 20 times. This makes the heart also beat faster and the heart muscle becomes more efficient, enlarges and gives stronger contractions. The resting heartbeat of a fit person is only 60 a minute. This means that it needs to pump only 60 times a minute as compared to 70 or 80 times in an unfit person to get the same amount of blood around the body in the same time. This saves about 25 000 beats a day. If your heart is in good exercised condition, it can double or triple its output when necessary without strain, and then slow its speed quickly to normal after hard work. An athlete who is in excellent condition may have a pulse rate of only 40 beats per minute!

Exercise increases the efficiency of your lungs, conditioning them to process more air with less effort. If you are a sedentary person, habitually "at rest", much of your lung surface is little used and a large proportion of your air cells are collapsed. Exercise makes you breathe faster and deeper, bringing oxygen for your tissues. This strengthens and protects your organs against disease.

Moreover, it also increases the number and size of your blood vessels, as well as your total blood volume. Thus the physically fit person has a better chance to recover from a serious operation or even from a heart attack.

The Voice of Prophecy