Friday, June 25th, 2010
Have you been a couch potato but want to start back to an exercise program? Fitness walking may very well be the program for you! Fitness walking may be the best way to start a program for people whose level of conditioning is low.
Research has shown that exercise improves your circulation and energy levels while decreasing your cholesterol and risk for cancer, stroke and heart disease. As with any program you should always check with your doctor to be sure that your planned program won’t interfere with your current medical conditions or medications and that your goals will work with your current level of conditioning.
Fitness walking is a great way to get your body moving, lose weight and improving your energy level. This is definitely not as hard on your body as running or other intensive exercise programs. It is also one of the safest forms of exercise. Fitness walking strengthens your heart, lowers your blood pressure, and can increase your metabolic rate for the day while preventing weight gain.
Fitness walking may also be perceived as having some disadvantages. Because the exercise is less intense than other exercises, your improvements will be slower. You can take up more intense exercises once your fitness level has improved but don’t give up the walking which will help intensify the benefits of any other program you enjoy.
Fitness walking is easy to get started, costs very little and gives you the freedom to do indoors or outside. Walking should be the foundation of any beginning fitness program. Doctors recommend that you walk for 30 minutes at a brisk pace once per day. Some find it more convenient to walk for 10 minutes 3 times each day. With that flexibility anyone can incorporate it into their day.
The flexibility of a fitness walking program can also work against you. Without a structured program you may find excuses not to walk for those 10 minutes per day. Plan a specific time each day and stick with it for 21 days. Research shows that people who perform an activity for at least 3 weeks and develop a habit will find it more difficult to stop the habit than to it.
Start your program slowly. Even though you are walking you can still overdo the program and get hurt. Walking gives you time to think, socialize with your friends, make business decisions and listen to music. You’ll burn extra calories, feel better about yourself and discover that you can do more than you did before. There are many more advantages to doing fitness walking than there are disadvantages.
Keep a log of your progress and the milestones you reach. You’ll find this keeps you motivated and willing to continue the fitness walking program. You’ll see the small steps in concrete terms and you’ll be able to plan rewards when you achieve your goals. Your rewards must be consistent with your fitness walking program. Using ice cream or cake as a reward just works against your original goals. Consider other things that might be rewards such as a coveted CD, a book or an afternoon at the movies.
Too often we put the needs of others above our own needs. Although this is admirable and a desirable trait it also can adversely affect your health. Only you can make a change in your habits that will improve your health and your energy levels. And in the long run, this will also help the ones you love.
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Monday, February 8th, 2010
We all want to be buff. Who wouldn’t want to be ripped? Desire to be toned? As an Orange County Personal Trainer, I know you want to look better, feel healthier and more confident, and live longer you have to stay in shape. Theres no doubt about it. Sedentary life increases the risk of cholesterol, which leads to high blood pressure, which increases the risk of heart disease among many other things. Stop this tumbling snowball as soon as possible. It isn’t as hard to get in shape as one might think. With these six exercises you’ll be well on your way to a better, healthier you!
Now the first thing to understand is that form is everything. When you do an exercise in a wrong way, you can injure yourself and hinder results. So be sure to follow these exercises exactly. Whether you are looking to get huge, or just to become a bit more toned, these exercises can be tuned to your fitness level. For that bodybuilder look, use heavier weights with fewer repetitions. For the toned look, use light weights with more repetitions.
The Bench Press: This of the staple of working your chest. Grab some dumbbells and lay down on a bench. With dumbbells in hand, start with your arms slightly lower than parallel to the ground. Slowly start pushing the dumbbells toward the ceiling, maintaining complete control throughout the motion. Push them up until they meet. At this point you should be making a triangle at the top of your push, the apex being consistent with the center of your body. To get you back to where you started, follow the same path, but backwards.
The inclined Bench Press: This exercise resembles the normal bench press. Lay on an inclined bench which is inclined towards the ceiling. You must use a hammer grip, which means your palms face each other was you grip the dumbbells. Grab your dumbbells and again push them up towards the ceiling in a slow and controlled fashion. Be sure not to push the weights perpendicularly to your body as that can cause injury. Flys on a Declined Bench: Lay on a declined bench. This time you start with the dumbbells at the top of the rotation. Have the dumbbells directly above you with your arms straight. Again, you will be using the hammer grip. Take the dumbbells and begin to lower them in a semicircular fashion towards the ground.
Try to keep your arms straight with a slight bend in your elbow. This is to ensure that no elbow injury will occur. Lower the dumbbells as described to the floor until they are parallel to the floor. Then bring them back up. Be sure to keep your entire body stable, except for your arms.
Seated Tricep Press: This exercise focuses on your triceps, the muscles that extend your arm. Sit on a bench with your back straight and your feet firmly on the ground. Grab one end of the dumbbell with both hands and bring it behind your head.
As you keep your elbows stationary, slowly lower the weight until you feel your triceps stretching. Then begin to raise the dumbbell higher than you started. Try to raise the weight until the bottom end of the dumbbell reaches the level of the top of your head. Be sure to keep the weight behind your head at all times.
Tricep Extension: Lay flat on a bench with dumbbells in both hands. Straighten your hands out in front of you as you did with the dumbbell Flyes. Proceed to lower the weight towards your head by only bending your elbows. Bring it back up to full extension and repeat.
Tricep Kickback: This exercise is done only with one arm at a time. To train the right hand, stand to the left of a bench and place your right knee on the bench. Leave your left leg straight and place it firmly on the ground. Make sure your back is straight. Grab the dumbbell with your right hand and bring it half way between your body and the bench, keeping your elbow bent.
Your upper arm should be parallel to your body and your forearm perpendicular to your body. Straighten your arm at the elbow, making your forearm parallel to your body. Then proceed to slowly return to the starting position.
These exercises are for your chest and triceps. Be sure to look at our many other sections to help you work out the rest of your body and stay healthy.
Steve Hochman
http://www.articlesbase.com/health-articles/6-exercises-for-a-great-back-and-biceps-from-an-orange-county-personal-trainer-744950.html
Technorati Tags: Apex, Bench Press, biceps, bodybuilder, Complete Control, Dumbbells, exercises, Heart Disease, High Blood Pressure, Light Weights, No Doubt, Orange County, Palms, Personal Trainer, Repetitions, Risk Of Heart Disease, Sedentary Life, Snowball, Staple, Wrong Way
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Thursday, February 4th, 2010
Fenton Miller has been dealing with significant issues with heart disease since 2004. He has trusted his care to the MUSC Heart & Vascular Center, and is now living a full life, without worrying as much about his health.
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Technorati Tags: chest pain, dr. chris nielsen, dr. eric powers, Heart Disease, musc, musc heart and vascular center
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Sunday, January 17th, 2010
I have chest pain all the time. It feels like it is in the place between my breasts, at the bottom, sort of in the middle of my chest. I almost always throw up every morning after laying down for a long time. (I am not pregnant) My chest always burns. I smoke 1 or 2 cigarettes every day. Could this be from smoking or Acid Reflux or both? Thanks.
The throwing up after laying down for a long time sounds like acid reflux and smoking probably makes it worse. The chest pain all the time could be from both. Have you tried taking antacids? Like a pepcid complete or tums? If this helps, you should see a doctor. Maybe you need to change what you eat or take a daily medication. Who knows.
As for the smoking…. smoking only causes problems, like lung and heart disease and they only get worse the longer you smoke. It also makes you look old much sooner. The sooner you stop smoking the better, but of course you knew that. You COULD be developing some serious lung issues already. If you continue you smoke then you definitely WILL. If you are young and haven’t smoked too long then your lungs can partially repair themselves. The longer you smoke the worse your lungs will get and the more likely they will stay that way. Generally speaking the lungs can only get worse not better.
Technorati Tags: Acid Reflux, Breasts, Burns, chest pain, Cigarettes, Heart Disease, Long Time, Lungs, Medication, Pepcid, Pepcid Complete, Pregnant, Smoking Problems, Tums
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Thursday, October 22nd, 2009
I have been having chest pain while I have been eating my breakfast, lunch and dinner and when I am running. I would like to know if this is a case of Asthma.
Chest pain is serious business, so you should seek medical attention ASAP. Heart disease is the number one killer today, so please consult a cardiologist. Asthma could be a cause, but this is hard to determine with the limited information you have provided here.
Chronic chest pain is usually the result of coronary artery disease, or atherosclerosis. Stress testing with thallium and/or a cardiac catheterization may be necessary. Ask you doctor about these.
The Mayo Clinic lists many possible causes of chest pain. Click on the second link provided below. Causes range from heartburn–stomach acid traveling to the esophagus–to pleurisy to cancer, as well as many others.
Self diagnoses are not very reliable, so please check with a competent expert in this field. God bless you.
Technorati Tags: Asthma, Breakfast Lunch, Cancer, Cardiac Catheterization, Causes Of Chest Pain, Chronic Pain, Competent Expert, Coronary Artery Disease, God, Heart Disease, Limited, Mayo Clinic, Medical Attention, People Eating, Running, Serious Business, Stomach Acid, Stress Testing, Thallium, Why Do People
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Wednesday, October 21st, 2009
I have been having what I consider chest "annoyances" for about the last week. I can’t tell if they are heart related or muscle related. I am 27 years old and its not like I am grossly overweight. I could probably lose a couple pounds but thats about it. I did have a stress test about three months ago and passed with no problems. Heart disease does run in my family which is why I had the stress test in the first place. The pain gets worse when I move my move my chest in certain ways. Anybody have any ideas of what this could be?
You need to go see a Physician for your problem, never wait and try to figure it out yourself! Here are some things though that you could consider! I would still however go see a Physician!
There are many causes of chest pain. One is angina which results from inadequate oxygen supply to the heart muscle. Angina can be caused by coronary artery disease or spasm of the coronary arteries. Chest pain can also be due to a heart attack (coronary occlusion) and other important diseases. Do not try to ignore chest pain and "work (or play) though it." Chest pain is a warning to seek medical attention.
Causes of chest pain
Angina
Aortic Stenosis
Costochondritis and Tietze Syndrome
Gallstones
Gastroesophageal Reflux Disease
Heart Attack
Peptic Ulcer
Pericarditis
Pleurisy (Pleuritis)
Pneumonia
Pneumothorax
Shingles
Technorati Tags: Annoyances, Causes Of Chest Pain, chest pains, Coronary Arteries, Coronary Artery Disease, Coronary Occlusion, Costochondritis, Couple Pounds, Gallstones, Gastroesophageal Reflux Disease, Heart Attack, Heart Disease, Heart Muscle, Inadequate Oxygen, Muscle Chest, Oxygen Supply, Shingles, Spasm, Stress Test, Tietze Syndrome
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Saturday, October 10th, 2009
I have been getting pain in the left side under and on the side of my breast. I have also been getting a burning feeling in my back andsometimes it shoots down to my arm. It doesn’t last, though. It’s usualy just a quick burning sensation. However, the pain is getting to me since my mother just had a heart attack and has CAD at 46.
I know none of you can diagnose or tell me what is wrong. But if anyone knows the symptoms of a heart attack, does my chest pain sound at all like a heart related pain?
Women typically have different symptoms of heart disease/attacks than men. Most of the typical symptoms that are advertised were from studies performed on men. We are made differently and present with some different symptoms than men for certain disorders. The symptoms you are describing are significant for women in my experience. You should present to an ER if you have these right now (don’t drive – EMS preferably), if you are talking about intermittent symptoms – you should go to your family doctor for an evaluation and cardiac workup. Your family history is significant so error on the side of caution. Take care.
Technorati Tags: Breast, Burning Sensation, Caution, chest pain, Ems, Family Doctor, Family History, Heart Attack, Heart Disease, Heart Pain, Pain In The Left Side, Symptoms Of A Heart Attack, Symptoms Of Heart Disease, Typical Symptoms
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