Health

Sleep, Insomnia, Power Nap

host — 2008-09-14T18:08:29Z

Articles on manageyourlifenow.com about sleep, insomnia, power nap '../../../../../Articles/tabid/60/articleType/ArticleView/articleId/19/15-Proven-Tips-For-The-Perfect-Power-Nap.aspx'>15 Proven Tips For The Perfect Power Nap '../../../../../Articles/tabid/60/articleType/ArticleView/articleId/29/Help-about-Insomnia-causes-and-Insomnia-cure.aspx'>Help about Insomnia causes and Insomnia cure

Treadmill Training

host — 2008-09-14T18:06:49Z

Articles on manageyourlifenow.com about treadmill: '../../../../../Articles/tabid/60/articleType/ArticleView/articleId/13/9-Benefits-of-treadmill-training.aspx'>9 Benefits of treadmill training '../../../../../Articles/tabid/60/articleType/ArticleView/articleId/22/11-Reasons-why-Not-use-treadmill-for-running.aspx'>11 Reasons why Not use treadmill for running '../../../../../Articles/tabid/60/articleType/ArticleView/articleId/27/11-Treadmill-Training-Best-practices.aspx'>11 Treadmill Training Best practices

Help about Insomnia causes and Insomnia cure

host — 2008-09-14T18:04:55Z

Discuss for article: ''http://www.manageyourlifenow.com/Articles/tabid/60/articleType/ArticleView/articleId/29/Help-about-Insomnia-causes-and-Insomnia-cure.aspx'>Help about Insomnia causes and Insomnia cure'

11 Treadmill Training Best practices

host — 2008-09-14T18:03:13Z

Discussion about article: '../../../../../Articles/tabid/60/articleType/ArticleView/articleId/27/11-Treadmill-Training-Best-practices.aspx'>11 Treadmill Training Best practices

12 Ways to efficient home workout

host — 2008-09-09T12:48:24Z

Discuss article ''http://www.manageyourlifenow.com/Articles/tabid/60/articleType/ArticleView/articleId/26/12-Ways-to-efficient-home-workout.aspx'>12 Ways to efficient home workout'

11 reasons why not to use treadmill for running

host — 2008-09-04T01:49:35Z

Discussion about article: ''http://www.manageyourlifenow.com/Articles/tabid/60/articleType/ArticleView/articleId/22/11-Reasons-why-Not-use-treadmill-for-running.aspx'>11 reasons why not to use treadmill for running'

10 Simple Ways to Cure Cold

host — 2008-08-25T17:57:40Z

Most people get the cold virus 2 to 4 times a year. Children are even more prone candidates to cold, since statistics show that children fall «victims» of virus infection at least 6 to 10 times a year. Cold is also the most common reason for visiting the doctor. The common cold usually lasts for one week, although it may be extended for up to 2 weeks, it can be cured without treatment. If you notice that your cold lasts more than two weeks, then it is something serious and you should visit your doctor. The cold virus comes in about 200 different forms. We can get the cold through breathing, handshaking, kissing or touching. Contrary to what most people think, we do not get the cold because of climate changes, or from poor nutrition or exercise. [See also ''http://www.manageyourlifenow.com/Articles/tabid/60/articleType/ArticleView/articleId/20/30-Medical-Myth-Busters-You-Must-Know.aspx'>30 Medical Myth Busters you must know']. Statistics also show that people who are suffering from asthma or allergies are more likely to be infected by the cold virus. Stress is also one of the reasons we get the cold. There are things we can do and measures to take in order to cure cold. This article gives an overview of 10 simple actions for a fast treatment from cold.

The most common symptoms of cold are:

Runny or Blocked nose Cough Sneezing Sore throat Fatigue Diminished sense of taste and smell Congestion Watery eyes Low Fever

Cold prevention techniques

To reduce the chances of getting the cold virus you can follow these simple rules: Wash your hands regularly - and always before meals or before touching your eyes and your mouth. Disinfect surfaces that can keep germs such as handrails and pomola. Try to avoid people that have the cold virus Avoid being indoor with a lot of people, especially during the periods where virus diseases are on the rise.

10 Ways to cure from cold

1. Consume many liquids

As a first cure from cold try to consume a lot of water, juices and drinks (e.g. Tea and herbs in general). Liquids prevent the «drying» of our throat and nose, they help the mucous membranes glands to remain open and so it is easier to clean. Liquids are also very valuable when you have fever. In this case there is increased risk of loss of liquids with dehydration. In addition, the hydration of the body contributes to the removal of toxins produced from dead cells, which increases the agency fighting the virus.

2. Avoid coffee and alcohol

Try to avoid drinks containing caffeine and alcohol because those substances tend to dehydrate our body and this is not what we want while we are cold.

3. Water vapour and hot baths

Water vapours and hot baths are the most common home cures for cold. Some people are standing in the bathroom with running hot water; others inhale the vapours over a pot with boiling water. It is believed that the steam can facilitate congestion. The virus is also susceptible to very high temperatures, so it is possible that the steam can «kill» the virus through the nasal cavities.

4. Hot Soups

Many people consider a warm soup as the best cure the cold. The advantages of such a traditional cure comes from the broth, which keeps the body hydrated and it also helps with the vapours. It is therefore likely that any kind of hot broth will bring the same benefits. Research made for the consumption of chicken soup while in a cold showed that the ingredients of chicken soup can actually reduce the swelling of the nasal cavities and help in the faster cure from common cold. Also chicken soup can give the protein from chicken, a substance necessary for our body to build antibodies to fight viruses.

5. Use a humidifier

These devices are a good method to make more humid air. This may help to keep nasal cavities of liquid and thus avoid the blocking of the nose. When using the humidifier make sure to clean them regularly to block the possibility of transferring mould in the air.

6. Rest

One of the most important factors in getting cure from cold is a good sleep and generally relaxing. You need to get some good rest in order for your body to resist the cold virus better, faster and more efficient. If you have fever you should definitely stay home, switch off your mobile and try to relax. Most people tend to try and overcome cold with out resting. Experts’ advice is to stay at home and relax for two days in a warm environment. Typical temperature could be 24-25 Celsius.

7. Wash your mouth with salt water

It may sound like an advice from your grandmother but practice has proved that washing your mouth with salt water is one of the cures for sore throat. Dissolve half a teaspoon of salt into a class of warm water and make five to six gargles. These will definitely relief your sore throat.

8. Do not smoke

Although you should stop smoking for a number of reasons, smoking when you are cold has additional disadvantages. Smoking can aggravate the symptoms of cold, while aggravating can also be passive smoking.

9. Watch your diet

Although it is not proven that diet can help you cure from cold, [See also'http://www.manageyourlifenow.com/Articles/tabid/60/articleType/ArticleView/articleId/20/30-Medical-Myth-Busters-You-Must-Know.aspx'> '30 Medical Myth Busters you Must Know'], eating fruits and vegetables full of vitamin C can help you overcome faster from cold. Vitamin C strengthens the protection of the body, protects it from virus diseases and contributes to better functioning of white blood cells, the role of which is to fight viruses. Other food, which can assist you in recovering faster from cold, includes: Garlic Honey Peppermint Oranges, lemons, grapefruit, parsley, celery, cauliflower Foods containing zinc

10. Do not Exercise

Avoid exercise and all sorts of physical activity, for 3-4 days in order to give your body a chance to save forces for fighting the virus. Feel free to 'http://www.manageyourlifenow.com/Articles/tabid/60/ArticleType/PostComment/ArticleID/21/Default.aspx'>share any other tips or comments that can help cure from cold

30 Medical Myth Busters You Must Know

host — 2008-08-22T17:16:43Z

Eating carrots will improve your eyesight. Spinach makes you stronger. Fresh is always better than frozen. Computer screens can damage your eyes. Cholesterol is bad for you health. These are examples of medical and health myths that have been sustained over the years. Many people, including doctors believe in these myths although they are either not true or lack scientific evidence. Some of these myths also have very amazing and unbelievable origins. The following article presents 30 medical myths you definitely need to know. All myths are busted by research from well-known and established institutions. The myths are separated in the following categories: Food Drink Medical Myths General Health Medical Myths Eyesight Medical Myths Mobile Phone Related Medical Myths Metabolism Medical Myths

Food Drink Medical Myths

Myth 1: Carrots can improve your eyesight

This is one of the best medical myths ever. We have been told many times that eating carrots improves our eyesight because they contain a lot of vitamin A. Indeed carrots do contain vitamin A but consuming a lot of vitamin A has nothing to do with improving our vision. The origins of this myth go back to the dates of World War II. The British Intelligence service spread the rumour that their pilots ate a lot of carrots and that’s why they were so successful in destroying German targets. The truth for their success was the use of radars and not the consumption of huge amounts of carrots!! In an effort to hide the existence of radars the British spread around this myth that is sustained with great success until today.

Myth 2: Eating spinach can make you stronger

I am sure that most of us have seen Popeye getting stronger and more powerful with a tin of spinach. In fact Popeye is the first word that comes to mind when we hear about spinach. The truth about this lovely myth is that spinach does not make you stronger. On the contrary spinach is a vegetable that contains low levels of iron. There are other green vegetables that contain more iron than spinach. The myth that spinach is a full iron vegetable emerged from a typo mistake made in a report many years ago. In the report spinach was noted to have 34mg of iron (per half tin) but in reality is has only 3.4mg. This typo let people believe that spinach is a full iron vegetable and in addition to the low price of spinach it became very popular. Another reason that this medical myth lasts for so many years, and will continue to exist for a number of years, is of course Popeye!


Popeye image by 'http://www.flickr.com/photos/geographics/'>geozilla

Myth 3: The consumption of turkey makes us sleepy

This myth is based on the fact that turkey contains tryptophan, an amino acid located in protein that affects sleep and mood. However, the quantity contained in the turkey is not more than in other foods like chicken or veal and in some cases it is even less per gram than it is contained in pork or cheese. The myth apparently stems from the fact that all of us feel drowsy after a big meal (and eating turkey is a big meal), because the body consumes energy for digestion and thus the blood flow and oxygenation in the brain is reduced.

Myth 4: We need to drink at least eight glasses of water a day

An article by the USA National Academy of Sciences (60 years ago) noted that a good indication for water consumption for adults is 2.5 litres a day. In the same article they also noted, in the last sentence, that this quantity is already contained in the food we eat. In other words we consume the water our body needs in the food we eat. Researchers suggested that if we ignore the last statement from the article then it could be interpreted as a directive for the consumption of eight glasses of water a day. Other research suggests though that we get sufficient levels of water in our body from the typical daily consumption of juices, milk and even caffeine drinks. From all the studies carried out so far researchers did not find any scientific evidence to support this medical myth.

Myth 5: Coffee is harmful for our health

Coffee is consumed on a daily basis by millions of people. It is the world's morning favourite drink. It is a fact that the excessive consumption of coffee may be hitting the nerves and this can cause increased excitability. Normal consumption of coffee though can be good for our health. A study by Harvard University with more than 125,000 people drinking coffee showed that women were 30% less likely to suffer type ‘2 diabetes’. Other studies have shown that coffee reduces the risk of developing Parkinson's and cancer of the colon. In addition, coffee rejuvenates the spirit and despite the impact in the energy levels of our body, coffee has absolutely no effect on the heart. Two to three cups of coffee a day is beneficial to our health. However if we notice symptoms of anxiety and insomnia, then it is better to reduce coffee or switch to decaffeinate drinks.

Myth 6: Eat when you're cold and diet when you have fever

This myth was created as a result of statements to medical dictionaries and reports made hundreds of years ago. An example is a reference made in a medical dictionary, which stated that 'fasting is the best medicine for fever'. Cold and fever are usually due to viruses making cycles that last 7 to 10 days, regardless of what we do to combat them. Research did not prove sufficient evidence that diet affects cold or fever.

Myth 7: Fresh is always better than frozen

Ever since scientists have pointed out the benefits of antioxidants, people started to believe that eating more fresh fruits and vegetables is a better choice than eating frozen. In fact we tend to believe that frozen is second-class food. Frozen food can be as beneficial as fresh food because fresh fruits and vegetables are cut when they are at the top of their nutritional value and transferred to factories where they are frozen. This process locks down their nutrient ingredients and so frozen food has all the nutrient ingredients. Fresh fruit and vegetables when placed on the shelves - they lose some of their nutritional ingredients because of heat, air and moisture.

Myth 8: Eggs increase cholesterol

During the'60s and'70s, scientists have associated cholesterol in the blood with heart disease. Eggs that are rich in cholesterol eventually came out of our daily diet. Recent studies showed that saturated and trans fat in the diet of a person are more likely to increase the risk of heart disease than eggs. One egg has only 1.6 grams of saturated fatty acids, while a glass of milk with 2% fat contains 3 grams of saturated fat. Eggs provide protein in the body as well as vitamins A and D without making you gain extra weight. If you eat an egg for breakfast, you simply need to be careful with the amount of cholesterol that will take from other foods during the day.

Myth 9: Bananas are high in Fat

Many people think that bananas are high in fat. The truth about this myth is that bananas are actually low in fat. Bananas are made up of 95 calories and ½ gram of fat.

Myth 10: Chocolates causes acne

There is no evidence that chocolate; sugar, oil, milk or any other food causes acne. Some people believe that certain foods may be the cause of acne. No clinical research has proven that food is associated with acne.

Myth 11: Natural products are safer than artificial.

Mother Nature has produce some of the most dangerous substances known to mankind-among them arsenic and botulin. Humans have created laboratories to produce medicines that can control or treat many life-threatening diseases. Many important medicines also come from plants that are not only acting as medicines, but also have the side effects of medicines. The safety of a product, whether natural or synthetic, can be assessed only in carefully designed clinical (in humans) studies - and there are few natural substances that have been tested this way. Therefore it is not justified in any way that natural products are always safer than artificial. Exceptions to this myth are cases where it has been clinically proven.

General Health Medical Myths

Myth 12: Take pain relief drugs only if you are in high pain

The abuse of drugs is a very well known problem. Some people tend to take medicines with the slightest pain while others avoid medicines and drugs completely. The pain relief drugs are more effective when taken at the start of an episode of pain and not when the pain has developed fully. Actually it is recommended to use pain relief drugs in advance when you know that some activities will cause you pain. For example if you have problems with arthritis and you plan to make some manual work that usually gives you pain, you better take a pain relief medicine before starting the activity.

Myth 13: Cholesterol is bad for you.

There is ‘bad’ cholesterol and ‘good cholesterol’. Bad cholesterol is created by saturated fats found in food like meat and cheese. This type cholesterol can be the cause of heart diseases. Good cholesterol is found in unsaturated fats such as nuts, seeds and oily fish. Good cholesterol helps transporting cholesterol away from the arteries, back to the liver.

Myth 14: We use only 10% of our brains

The theory for using only 10% of our brainpower is there for almost a century. Sometimes this belief is charged to Albert Einstein but this has not been recorded to any report or statement. It is believed that they reason for carrying out this myth for so many years is to stress people the importance of self-improvement. Nevertheless, figurative and metabolic brain research and other studies from investigations of people with learning disabilities showed that people use more than 10% of their brains. The different iconographic investigations proved that no part of the brain is absolutely quiet or inactive. A detailed study of the brain failed to indicate the non-active 90%.

Myth 15: The hair and nails continue to grow and after death

This claim is repeated in movies and emissions but it is not true. The hair and nails to grow require a «complex hormonal coordination» that stops after death.

Myth 16: The shaving of the hair makes them grow faster, darker or coarser

This myth is repeated by the media and reinforced when short beard appears after shaving. A clinical study conducted in 1928 showed that shaving does not have an impact on the growing of hair, a finding that is also confirmed by more modern studies. When hair is re-grown after shaving they seem more rugged because they do not have the smooth head of the non-shaved hair. They also seem darker because they are not affected by the sun like the non-shaved hair.

Myth 17: Stress makes our hair grey

This myth has been maintained over the time due to the complexities modern life has to offer. People tend to think that stress caused by our daily hassles can make our hair go grey. The truth about this myth is that excessive stress can actually make us older both internally and externally. Stress increases the number of free radical molecules that attack healthy cells and this increases the production of stress hormones in the body. Nevertheless, until now, there is no scientific evidence that one bad day can make our hair grey. The reason for making our hair grey is due to the genetic characteristics of each individual. See also [''http://www.manageyourlifenow.com/Articles/tabid/60/articleType/ArticleView/articleId/18/21-Tips-to-Manage-Stress-in-our-Life-and-Work.aspx'>21 Tips to Manage Stress in our Life and Work ']

Myth 18: If we feel cold we will end up sick

Cold does not affect our immune system unless we are so much cold and the defenses of our body are destroyed - and this only happens in a state of hypothermia. We cannot get sick from cold, unless we catch a virus that will make us sick. The reason why we get sick easier during the cold winter is not the low temperature but it is because we are indoors where there are droplets of viruses that give us the cold. When we keep our body warm this does not mean that we are protecting ourselves from getting sick. A study by Carnegie Mellon University in Pittsburgh showed that optimistic people exposed to the virus cold remedies are 13% less likely to catch a cold compared with those who are more depressed!

Myth 19: The Use of Lipsticks can poison you

In 2007, an environmental group named Campaign for Safe Cosmetics checked 33 different lipsticks for lead. Despite the fact that there is no allowable limit of lead in lipsticks, 1 / 3 of the samples checked they contained a greater quantity of lead than that allowed in sweets. These findings created the myth that lipsticks can be harmful to your health because of the amount of lead they carry. The American Cancel Society after studying the results of this research decided that the risk from lead in lipsticks is extremely small. Lead poisoning is usually caused by other environmental factors, such as pipes and paint in old houses for example. In conclusion, there is no reason to concern that the use of lipsticks can poison you.

Myth 20: Do not swim immediately after your eat

This is a very common myth that has been around for many years. This myth is indeed correct if one has to participate in a swimming race, swim for a long distance or struggle with the waves or a strong current shortly after eating. The intense physical weariness with full stomach is never a good idea, because it can lead to cramps to stomach or muscles. However, experts did not find a problem with taking a relaxing swim or going into the water shortly after meal. What could prove extremely dangerous is swimming after alcohol consumption, because drinking may disrupt your judgment and encourage unnecessarily risky behavior.

Myth 21: Not washing properly can cause acne

Stress and the effects of hormones on sebaceous glands are the main causes of acne. It is not in any way proved that not showing properly will create acne. On the contrary cleaning your face too often can actually increase acne as the body compensates to replace the body oil washed away.

Myth 22: Use batonetes to clean your ears.

Batonetes might induce the cell ( «candle») deep inside the ear, and thus reducing hearing. If the accumulation of cell represents a problem for you, try medicated drops that soften them or make sure you visit a specialist doctor to clean it for you.

Eyesight Medical Myths

Myth 23: Reading with low light ruins eyesight

The idea that low light ruins eyesight has its roots in the pain of the eye. Low lighting makes it difficult for the eye to focus, leading to fewer eye-closings and hence this leads to dry eyes. So reading with low lighting is «inconvenient» but does not create permanent damage to the eyes.

Myth 24: Computer screens can damage our eyes

The enormous usage of computers both in the office but also at home has created the idea that computers are machines harmful to our eyes. Many people visit the eye doctors and others are making complaints about discomfort and fatigue in the eyes after prolonged and continuous use of the computer. A number of investigations and researches made for this myth have shown that video terminals are not detrimental to our eyes. This is because it has been proven that the video terminals emit very little or no harmful radiation such as X-rays or ultraviolet radiation. Therefore, with simple words, our eyes are not in a long-term risk from a computer screen.

Mobile Phone Related Medical Myths

Myth 25: Mobile phones pose significant electromagnetic interference in hospitals

Various references suggest that mobile phones cause erroneous alarms to screen machines and the malfunctioning of medical electric pumps. After the publication of a medical report that included more than 100 cases of possible electromagnetic interference with medical equipment, the Wall Street Journal published an article on the subject, which led to the ban of mobile phones from several hospitals. So far research did not show any evidence that supports this myth. In 2005 the Mayo Clinic conducted 510 tests with 16 medical equipment and six mobile phones. The study showed a rate of only 1.2% that can be considered as a clinically significant interference. Another study made in 2007 with 300 tests conducted at 75 treatment rooms did not also prove any kind of interference. On the contrary a major investigation into Anesthetists showed that the use of mobile telephones by doctors is associated with a 22% reduction in medical errors due to delays.

Myth 26: The Use of mobile phones can affect male fertility

A team of researchers from the American Society for Reproductive Medicine carried out a study with 364 men. The purpose of this study was to see if the use of mobile phones could affect male fertility. The study showed that men who used their mobile phones for more than 4 hours per day showed around 23% lower concentration of sperm compared with those not using any mobile phone. Although the researchers that made this study raised the theory that the decline in sperm quality can be either the effects of electromagnetic radiation or heat in the testes, this is just a theory based on a survey. Therefore it remains a simple observation that is not based on concrete facts that can prove that mobile phones can indeed affect male fertility. It excludes, for example, other important factors such as stress of people who speak more than 4 hours in the mobile, or a sedentary lifestyle. [See also ''http://www.manageyourlifenow.com/Articles/tabid/60/articleType/ArticleView/articleId/8/Benefits-of-Exercise.aspx'>Benefits of Exercise']

Metabolism Medical Myths

Myth 27: Metabolism is the same for men and women

This myth suggests that the body metabolism i.e. daily energy consumption is the same for Men and women. The proportion of fat and muscles in the body is what determines the amount of energy that will be spent. Men, who typically have less fat and more muscles tend to spend more energy than women, therefore they have a better metabolism than women.

Myth 28: Fat people have a lower metabolism than slim people

This myth is completely wrong. Fat people have a better metabolism than slim people. This is because a fat person burns more calories for movement because it needs more energy (due to the extra weight) compared to a thinner person.

Myth 29: As we get older our metabolism is increasing

As we get older our basic metabolism is actually decreasing. This because over the years our body muscles are reduced and fat is increased. More specifically, the basic metabolism of the individual from the age of ten is falling about 1% to 2% per decade.

Myth 30: Reducing the number of meals per day will improve metabolism

Digestion is a function of our body that burns many calories. So greatly reducing the quantity of food we eat, our body will also reduce the rate of metabolism to save energy. If we want to increase our metabolism we must not reduce the meals we eat but to choose food with fat-free protein and a lot of fibber. Furthermore, consumption of small meals at regular intervals (every 3 to 4 hours) helps for the better allocation of calories in our body and as a result this increases the basic metabolism. Feel free to a'http://www.manageyourlifenow.com/Articles/tabid/60/ArticleType/PostComment/ArticleID/20/Default.aspx'>dd to the list your comments and opinion or any other medical myths you are aware References Indiana University School of Medicine Mayo Clinic US National Academy of Sciences American Society for Reproductive Medicine Medical Myths that Can Kill You British Medical Journal St.Luke's Boise Medical Center Carnegie Mellon University American Cancer Society

9 Benefits of treadmill training

host — 2008-08-08T02:38:04Z

If your goal is good health, fitness and weight loss, then running on the treadmill is no disadvantage. When you burn a calorie on the treadmill is the same as a calorie your burn in any other activity. Your cardiovascular ability is improved at the same pace regardless if you are running on the treadmill, outside in the street or in the arena.

9 Benefits of treadmill training

Running into the treadmill has many advantages and benefits such as injury prevention, safety and comfort. In more detail:

1. Running with any weather

Look out of the window of your house. The wind is blowing; rain falls and perhaps turned into snow. You have planned to run for 5 kilometres. Do you dare to pass the threshold of your door and go out with this weather? In such circumstances, a treadmill is the ideal solution. You can make your exercise by running in the comfort and safety your home. The treadmill sets aside the bad weather.

2.Accuracy in pace training

The success of pace training depends on whether running repetitious, in the phases of tension and relaxation, are in precisely predetermined speed and distance. When you do pace training in the treadmill, you can adjust the speed and thus make sure that throughout the course of recurrence you are running in the same speed. The treadmill does not allow you to slow down or accelerate; it keeps your speed on a steady level. This enforces you to keep the desired pace throughout the training.

3. Steady pace

Once you start getting tired while running you slow down. But you do not realise that you slow down because you feel you have the same intensity and physical effort. In other words, you continue to believe that you are running on your desired pace. The treadmill will force you to keep the pace you had planned for your training. The only way to slow or reduce your pace is to deliberately reduce the speed of the treadmill.

4. Easy Runs

You cannot run continuously at maximum intensity. Your muscles need time for rest and recovery. Without resuscitation intervals, you will not be able to complete your hard training program and therefore you will not improve. Running in low intensity is necessary to relax the muscles from the hard, intensive and long-term training. It may be very difficult to run at a relaxing pace and give your muscles the time needed to recover. This pace can prove too slow and that is why many runners have a tendency to run loose running at a very fast pace. The novice runners can also benefit from the treadmill for easy runs. It is very important for a beginner runner to gradually strengthen their unused muscles and tendons before making any sharp or quick training. Setting up the runway at 'easy pace', novice runners can avoid the natural tendency to run faster than they should.

5. Hill Training

Hill training is one of the best and more efficient methods of training for the athletes to build the power and economy so as to improve their running performance. The problem is that many runners live in areas with few hills, if at all. What you can do then where there are no hills around? Climb the treadmill. Most treadmills have slopes from 1-12%.

6. Accident Prevention / Recovery

The daily running into concrete pavements or road creates special charges to the joints of your feet. This may create you abusive injuries. Treadmills manufactured today are based on high standards to provide a stable running surface, but also friendly to the runner.

7. Excellent tool for beginners

The treadmill is ideal for beginners and runners but is also a good choice for a novice to start running. Most new runners start with walking. The treadmill is a great tool because it incorporates these first steps in a training program.

8. Training with oscilloscope

The training with oscilloscope is a widespread method to control the intensity of running. Many treadmills have embedded heartbeat control. Some measure the pulse with a band placed around the chest and others with special bearing surfaces measure it on the top handrails.

9. Variety in training

The training programmes of the treadmill provide unlimited potential and combinations of speed, distance and inclination. You can design a program that can provide exactly the kind of training you want.

Benefits of Exercise

host — 2008-08-08T02:19:56Z

Manage your life better with exercise. The benefits of regular exercise can prevent chronic diseases; improve your self-confidence and self-esteem. Exercise is the effort to improve the physical condition of the body through systematic physical activity. The perception that physical activity helps preserve health goes back to antiquity, while the scientific validity enshrined in recent decades.

The sport is necessary for maintaining good condition and fitness. At the same time it makes the body less prone to many diseases, and also it can help improve mental health due to the entertainment and extraction that offers.

Statistics from research institutes studies documenting the views of cardiologists, epidemiologists and Psychiatrists that those who do regular exercise are less likely to present heart disease, cancer and mental illness (eg depression). Recently it has been established that the exercise in conjunction with careful diet prevents the onset of diabetes. Sports are one of the best and most effective ways that can be used to take advantage of the benefits of exercise. For the selection of the sport with which to engage, decisive factors are the age and health of the person concerned and therefore the opinion of the treating physician, especially for people over 40 years is a must. The perception that physical exercise is a decisive role in maintaining health is not new. In recent years it has become commonly accepted that the benefits of sport are so many, so few would be those who will be challenged.Today is scientifically documented that sport is also an important factor contributing to the mental balance and that physical activity is associated with mental health. In recent years it has established the idea that sport has in some patients suffering from depression the same beneficial effects as psychotherapy. How to choose a sport for physical exercise? The sport is necessary for maintaining good condition and fitness. At the same time it makes the body less prone to many diseases, and also it can help improve mental health due to the entertainment and extraction that offers. The daily life offers more opportunities for sport than anyone imagines. We can use the stairs more often than the elevator. We can go to work by bicycle rather than by car. We can take five minutes break and do some stretching while seated. CAUTION: If someone is over 40 years and has not being exercising for some time should consult your doctor before engaging in some form of sport or activity. When choosing a sport or exercise you should make sure that you choose something you like and find entertaining. A full exercise programme should include aerobic exercises such as joking and bicycle and exercises for the muscles and exercises for improving flexibility. 1. Aerobic Exercises When we say aerobic exercises we mean any type of exercise that can utilize our cardiorespiratory system. This means that the pulmonary airing is increasing as well as the heart bit rate and metabolism in muscular cells. Aerobic exercises are recommended in every age, even for people who until now had no contact with sports. The benefits of aerobic exercises start with maintaining a good condition for the heart, circulatory respiratory and nervous system. Aerobic exercises can float the muscles and help in retaining flexibility and avoid obesity, as the body burns the unneeded fat. It is generally acceptable that aerobic exercises and activities is the best prevention tool for diseases such as heart attacks, arteriosclerosis, hypertension or obesity, discomfort in the digestive system and even mental burdens. But apart from the support of health aerobic exercises can also be first-class entertainment. The variety of exercises makes them suitable for all tastes, seasons and weather conditions. The main aerobic exercises are walking, joking, cycling, swimming and some gymnastics programs accompanied by music, such as aerobics. 2. Walking The walking apart from a physical human activity is also one of the best forms of exercise and despite the spread of jogging the recent years, walking is more and more recommended by doctors. It is the ideal exercise for those who start with aerobic exercises. It reinforces the functioning of the heart and circulatory system and protects the muscle, the links and joints. The main Benefits of Walking are: Help in the maintenance of bodily weight in physiologic levels. It stimulates the operation of organism. It perceptibly improves the cardiovascular and respiratory operation. It contributes in the control of arterial pressure. Help in the maintenance of good mental situation of mainly old individuals. It constitutes the most natural and effective method for those who they avoid the gyms and the exigent sports. Tips for a better walk Wear light and comfortable clothes and athletic shoes Keep the body and the head standing - move your hands in the rhythm of marching. Prefer the asphalt, the earth or the grass - not the cement so that you avoid the intense vibrations Always have with you a Bootle of water to be refreshed when feeling thirsty.

3. Jogging The jogging is a natural way for movement. It can be done by anyone without special technical knowledge, and offers many variations. We can run fast or slow, alone or in a group. We have to do as much as possible jogging twice a week. At the beginning we do jogging for a couple of times and then relax for a period of two days so as not to unnecessarily exhaust our legs and spine. When jogging we should keep the pace we want to feel pleasantly without feeling drained. We start slowly with short breaks and we increase the time and pace gradually over time. Always wear gym shoes that absorb the vibrations and avoid slipping. Do jogging if possible in parks so as to avoid major traffic routes. 4. Cycling With cycling physical effort (exercise) is shared in the best way to the various body parts. The sitting in the saddle favours the spine and joints. For this reason cycling is easier for obese people than the jogging. Static bicycles in Gyms also offer a good form of exercise. TIPS: Use shoes suitable for cycling that can apply well in the bicycle pedals. For long journeys during the winter use a waterproof jacket and during and summer make sure that you use sun protection creams. Wear sport clothes with bright colours in order to be distinguished from car drivers. You can do cycling as often as you want. It is recommended two times a week with an interim break of two days. 5. Swimming Swimming is one of the most attractive and entertainment sport thanks to the different sense the water gives to the body. The buoyancy of water relieves in a large percentage the spine, joints and the links from the body weight they should support and thus relaxes the muscles. Alongside the influence of cold water promotes tissue blood flow and stimulates the heart and circulatory. 6. Dance Dance combines the best way to exercise with entertainment, because it reflects the inherent tendency of humans to follow the movements of the rhythm of music. The recipe is simple: even at home we can move in a rhythm track, improvising various simple exercises or dancing normally. For more systematic engagement there are gyms that offer different variations of aerobics. When to do exercises? Every morning after sleep, the body is rigid and cumbersome. Only after several minutes of movements can the body regain its natural flexibility and can respond to the needs of everyday life. The incomplete or unilateral move but during the day has resulted not fall completely morning stiffness. It is not something that depends on the age and can be avoided with the so-called flexibility exercises. (Stretching). O j flexibility exercises when performed properly, offer only advantages. We can start at any age. This will maintain the flexibility of our muscles and avoid the consequences of everyday fatigue. Example of simple exercises you can do daily Certain useful advices for increase of level of natural activity in the house, in the work and in the free time. In the house: - You walk - You make exercises enlargement, gymnastics or bicycle of gymnastics while you watch television You plant and you look after flowers or vegetables if you have garden You deal with the cleanness of house or car You play with your children In the work: You earlier go down from the underground or the bus a attitude or you park your car one square more far so that you walk the remainder distance You replace a break for coffee, with one fast 10[lepto] walk You make bicycle [anti] lead In the free time: You make bicycle or walk or run You marinely make sport or aerobic exercises in water You begin courses of dance, yoga or martial arts You begin gymnastics (aerobic, Swedish [ktl]) You play basket, football, golf or [tennis] You make sport of mountain as ski Summary of the benefits of Exercise: Reduce the risk of premature death Reduce the risk of developing and/or dying from heart disease Reduce high blood pressure or the risk of developing high blood pressure Reduce high cholesterol or the risk of developing high cholesterol Reduce the risk of developing colon cancer and breast cancer Reduce the risk of developing diabetes Reduce or maintain body weight or body fat Build and maintain healthy muscles, bones, and joints Reduce depression and anxiety Improve psychological well-being Enhanced work, recreation, and sport performance

30 Tips for Better Health

host — 2008-08-08T02:17:52Z

1. Start Walking

A good advice in order for you to begin: On the road to work, get off the bus earlier or leave your car little more far and walk a little more OR still better, you use a walk meter and measure the steps that you make daily. Benefits of walking: Walk is a very good way of exercise and only that needs is a pair shoes! And if you want to see how much steps you can make in one day, you hang in our walk meter and start! Remember to begin little by little - your objective is to increase your steps at 2000 daily. And before you known you will reach the objective of 10.000 steps the day.

2. Consume total milling foods

It is easier than that you believe - you change in the sandwich the white bread with bread of total milling and consume bread rusks of total milling. Benefits of Total milling foods: Researches show that the persons with healthy heart tend to consume more foods of total milling in the frame of balanced diet. There is a reason for this - the foods of total milling contain complex carbohydrates and plant fibres that Help maintaining normal levels of blood sugar in the blood and assist in the regulation of your body weight.

3. Buy more fruits and vegetables

Make sure that the fruits and the vegetables it is the first thing that you shop when you buy foods. Thus you can base your weekly dinners on fresh materials, while you do not forget to consume at least 5 portions of daily (400gr) fruits and vegetables. Benefits of fruits and vegetables: All know that there is no magic trick in the consumption of correct foods - all have to do with achiving a correct balance in what we eat. Fruits and vegetables - independent if it is for fresh, frozen, tin, drained or juices - are full natural components which can help in the maintenance of cardiovascular health.

4. Eat more fruits and vegetables

Try bananas, strawberries and apples. Throw a brave quantity in your cerials or in your yoghurt for a healthy dessert. Benefits of eating fruits and vegetables: The consumption of variety of fruits and vegetables is good for your heart. This happens because the different fruits and vegetables contain different vitamins, metal elements, plant components (included antioxydant) and plant fibres - all good!

5. Do not be afraid to say “no” in certain obligations

Do not be afraid to say “no” in certain obligations- specifically if you feel that your day overwhelms you. And most important, realise when you need help ask for it Benefits of saying 'NO' to obligations: Carried out by the stress of the day can have an impact in your cardiovascular health, specifically if you think some of the ways we use in order to 'cope' with daily stress such as smoking, the consumption of unhygienic foods and the lack of exercise. You deserve the right to say NO if it is for the benefit of you and of your heart - Learn how to control stress and enjoy your life more.

6. Increase your natural activity

Find small occasions and breaks in the day in order to increase your natural activity. For example do not use the remote control, but instead try to walk to the tv each time you want to change the channel. Benefits of natural activity: In general, the more active your are in your life the better it helps in the maintenance of your cardiovascular health. The exercise can help in the control of arterial pressure, blood sugar levels and cholesterol in the blood, while it is easier to control and maintain your normal and physiologic weight. Even the least activity, as you raise itself each time where you want to change the channel it can help your heart and give impulse in the circulation of blood.

7. Skip the elevator.

Begin walking for only 1 floor at the beginning and afterwards increase the floors. Benefits of not using elevators: Walking up the stairs is a marvellous aerobic exercise. This exercise makes your heart function a little more and it minimises the possibility of articulations.

8. Exercise more

If you are not a fun of gym or you haven't exercised for some time (or at all) then begin slow. Try to run for 1 minute and then to walk for 1 minute. Repeat this circle for as long as you can (perhaps for 10-20 minutes in the beginning) and continue increasing. Benefits of exercise: The aerobic exercise, like running, intense walking (for a limited interval) increases the cardiac vibration, a fact that is very good for the health of your heart. Exercise increases the flow of blood and intensifies the operation of cardiac system. And while your heart is a muscle, as any other muscle, becomes bigger and more possible via the natural activity. Big heart - a lot of love!

9. Take small breaks for stretching

Find a excuse in order to come out from the office, use the time to relax and strain your legs. Possibly you can include this exercise in the hour of lunch break - You can walk to the bank, you can go on foot to receive the clothes from the dry cleaner's or walk in the open air in order to buy your newspaper or your favourite magazine. Benefits of stretching: When you find some time and stretch your body either by walking or otherwise then this exercise is very good for your health and also very good for your heart. It can make your heart muscles stronger.

10. Eat Low Fat products

It is healthier to have vegetable margarine in your bread or in your healthy snack than not to eat vegetable margarine at all. Not all fat products are harmful - some of them are in deed good for your health. Select a margarine which includes polyunsaturated fat (low-hydrogenated fat) instead of butter. Benefits of eating low fat food: Fat constitutes a source of energy which provides essential structural elements for the cells of your body. Certain types of fat can maintain your heart healthy. Thus, what is important is not only the quantity but also the type of fat that you consume. Polyunsaturated fatty products are good! This is unsaturated fats, which help maintain cardiovascular health and are in sunflower oil and margarines.

11. Eat Fish twice a week

Try to eat two portions of fatty fish each week (fatty fish include mackerel, salmon, sardines, trout and perch) and select a spread such as Becel which contains vegetable oils. The fatty fish containing omega 3, which is good for maintaining cardiovascular health. Benefits of eating fish: Studies have shown that consumption of omega 3 fatty helps maintain cardiovascular health. And indeed there are two different types of omega 3. One is an essential fatty which is in vegetable oils,and the other is in fatty fish.

12. Switch off your mobile phone 30 minutes per day!

We know that there may be a challenge for some of you - but try to turn off your mobile phone for 30 minutes every day. You can do this when you go back home after work. You'll see that it worth doing it! Benefit of switching off your mobile phone: You know already that stress can increase the risk for health problems such as high blood pressure, by disabling your phone (do not worry, it's only for 30 minutes) you can relax without interruptions. I do not deserve it? Your heart, however, deserves - will be better long term.

13. Manage your shopping cart

Make a list in advance and avoid to go shopping when hungry, as you will be surprised by what may result in your trolley! Try to buy enough fruits and vegetables. Benefits of managing your shopping cart: Often we can overestimate how hungry we are. This sometimes leads us to buy foods that are high in fat or sugar (such as crisps and chocolate). Prepare a shopping list for you and plan healthy choices and stick to them. So this favour for your wallet and your diet and make your shopping list in advance.

14. Exercise with Friends

Find a friend to exercise together. A friend can lead you to achieve your goals. Also, to go to the gym is a social activity! Benefit of exercising with friends: To have a friend to exercise with will help you have a motive. Let's face it - if he/she goes to the gym and you do not go, likely you will feel a little guilty. While when you go along, there will be a little healthy competition. It is also a good idea to set common goals - for example «If we go to gym three times this week, we can relax the weekend».

15. Reward your self for your healthy habits

After you make all these changes, you can relax with certain simple enjoyments. Make a hot bubble-bath, or buy a new CD to listen or spoil yourself with a massage. Benefit of rewarding your self: You have adopted certain healthy habits, which your heart will appreciate. Therefore, you are eligible for a remuneration for your hard work. And hope that they were not as bad as you believed. Looking after your health care can be easy, entertaitaining and relaxing. You don't feel already the love?

16. Focus on fiber.

When shopping this week put a lot of oats, legumes (beans, lentils and chickpeas), total cereal milling without added sugar, total milling and bread fruit and vegetables. Benefits of having fiber as part of your diet: Fiber has many advantages for health - as many people know is very good for combating constipation. But this is just one advantage to health by integrating solvents (oats, pulses, fruits and vegetables) and insoluble, total milling foods in your diet. There are many more advantages - the fiber can help reduce blood cholesterol levels and control of glucose levels in blood. Make sure that you drink enough water - in order for the fiber to be used by your body they should be hydrated.

17. Explore your challenges

If you like challenges, it is perhaps time that you make your exercise most interesting. Take dance lessons, try fencing or go hiking. Benefit of new challenges: Simply because the variety is the salt in our life! The variety in exercise prevents boredom - there is a limit to how many times can you like the abdominal exercises. To do something different also helps avoid or delaying coming to a quagmire in the performance and results from the exercise.

18. Cooking in the grill!

Try cooking using the grill! Try chicken, turkey, fish or vegetables. And for something slightly exotic - improvise and let your imagination free. Benefits of cooking in the grill: Cooking on the grill is a very healthy way of cooking and is also very easy! When food is cooked, it retains most nutrients and allows any fat to leave, leaving a healthy meal without lossing its taste. If you want to be even healthier, select non fat sliced meat and remove any visible fat - that can help reduce saturated fat. And for dessert, why not try bananas? Bake a ripe banana and then served it with a few balls frozen low-fat yogurt.

19. Relax

Make sure that you find some time during the day to relax and enjoy yourselft. It could be a walk round the park or simply relaxing and reading a book or magazine. Benefit of relaxing: Its not only the well balanced diet and the exercise that contributes in the cardiovascular health - the maintenance of stress under control is also important. Therefore, when you feel stressed, remember that your heart feels the same.

20. Laugh

Find something that makes you laugh and deal more with this! Watch a comedy theatre, rent a comedy film or meet with friends. Benefits of laughing: Somebody said that the laughter is the better medicine. You feel good with your self - relaxing with friends, or seeing funny films - it can sure help you relax, and thus decreasing your levels of stress.

21. Increase the levels of natural exercise

Try to do little exercises during the day. Do not worry, it is not as difficult as it sounds. For example, use the shopping bags to work out your bisepts or stand on the nose of your feet while you wait in a queue. Benefit of natural exercise: Even the smaller things that you make measure for the maintenance of cardiovascular health. You exceedingly use what you have - that is to say you use what exists around you in order for you to exercise - it constitutes an intelligent approach for a healthier way of life, without spending a lot of time and money.

22. Reduce the consumption of alcohol

Try to reduce the consumption of alcohol. It is also a good idea that you keep a couple of days per week with out consuming any alchocol. Good alternative solutions are fruit juices, or soda. Benefit of not consuming large quantities of alcohol: We do not like to be the messengers of bad news, but alcohol actually it contains a lot of calories. The good news is that if you moderate the quantity that you drink, you can help in maintaining your physiologic weight, which is good for your heart. Your objective should be: maximum 3-4 units daily for men and 2-3 units daily for women (1 unit counterbalances with a glass of regular beer, 1 measure of drink or 1 regular glass wine).

23. Reduce the consumption of saturated fat

Turn your back on your saturated fat this week. So, fried and fatty foods such as animal butter, cheese, red meat and sweets should be minimised. Instead, replace animal butter with vegetable soft margarines, and products with lower or reduced fat. Benefit of not consuming saturated fat foods: When your diet contains foods with excessive amounts of saturated fat and calories, you run the risk of getting extra weight. Being overweight puts an extra charge on your heart, which leads to high blood pressure. By choosing foods with lower fat, which are not high in saturated fat is good for your diet, and also it makes your heart very happy.

24. Begin dance!

Latin, modern or traditional dances, classic, or belly-dancing ! Anything that you like better. You do not even need to leave home - just put some music on and start to move. Benefits of dancing: Dancing is a very good way to strengthen your heart and improve your physical form. You do not even feel like exercing because it is so much amusing! So, if you like dancing, go to a cultural club, gym or dancing school in your neighborhood and find something you like. Before you will understand it you will master the dance floor and at the same time you take good care of your heart.

25. Snacks

Think smart when it comes to snacks. Good food for a snack are nuts and seeds and almonds (unsalted). On the other hand, fresh or dried fruits are a good substitute for biscuits or cakes. Benefits of not eating un-healthy snacks:Most of us are very good when they need to eat healthily. But often when its the time for a snack it is very difficult to resist to foods that we know they are not too good for us. Sometimes eating 'bad food' is not catastrophic, but if you do it regularly then you should look at more healthy alternatives such as dried fruits which contain good fats. Attention, however, do not consume more than a handful a day, because they contain many calories.

26.Combine creativity and physical activity

Explore your artistic side while walking. Take a camera with you and take a photo of everything there is around you. To go for a walk and find some spare time is a very good way to move your feet and make your heart work better. The physical activity such as walking makes the heart muscle stronger. And the more powerful and big is your heart, the more slowly must work to efficiently circulate your body. The combination of your creative side with little physical activity may encourage you to walk a mile more for a good reception!

27. Reduce the consumption of caffeine

Want a cup of coffee? We not try a more healthy version? Perhaps try green tea, which is delicious, or you might prefer a tea with fruit, or with lemon and honey. We all want something help us keep up during the day and most of the times this is coffee, which contains caffeine. However, we must be careful how we consume caffeine. The high intake of caffeine may contribute to increased blood pressure. The herbal infusions (such as chamomile) help in relaxing, both for you and for your heart, while green tea contains antioxidants that are also good for your heart.

28. Yoga

If you have not ever tried yoga, is perhaps the best time to start. There are many different types of yoga to choose, depending on how fit and flexible you are. Benefits of Yoga: Yoga combines meditation and physical integration, constituting physical activity you can do regularly in the comfort of your home. In particular, yoga is a good way to get rid of stress, and focused breathing. And we all know that learning to relax and to control the level of stress not only helps us to enjoy life more, but it is better for our hearts long term.

29. Herbs and not salt

Try herbs. Rather than put salt, why not use fresh herbs for extra flavour? Too much salt in your diet is not good - linked to high blood pressure. Choosing foods low in salt or another «tasty alternative» do good in your heart. Foods you should be carefull about are: bread, canned soups, sausages, corn and sausage bif. So start to experiment with herbs in cooking. Here are some helpful tips: • Royal fits perfectly with tomatoes • Oregano gives strong taste in the sauce for pizza Good cooking!

30. Celebrate!!!

You have reached in very good point and remember, even if you have not followed the all advices, you have made the best you could. And as we all know the slightest counts for a healthy heart. Making changes in our lives is not easy. We should try and do some changes if this can reduce the age of your heart. So go out with your friends or simply do a little celebration for yourself. Go shopping, buy yourself a gift or make a small party at home. And do not forget: the care of your heart does not stop here, so remember if you love your heart it will love you too!