ESSENTIAL FITNESS

Did you know , Up to 45% of your total mass of the body is made up of skeletal muscles. Skeletal muscle is the tissue responsible for generation of the force needed to move your joints needed for exercise. Athletic performance is a combination of Genetics, Proper training, Rest, Recovery, Hydration & Optimized Nutrition. There are 3 types of exercises which is as follows:- Endurance Exercises which are prolonged activity at lower intensity helps in metabolic adaptation like increase oxygen supply Resistance Exercises which is short, intense burst of power output helps in increase strength, power and muscle mass. Sporting Activities which include combination of strength and endurance helps mostly in sports specific. Ask yourself which activity do you involve Requirements for all exercises are Energy, Oxygen, Nutrients with exhaust of Metabolic waste & Heat. Also we have to know what impacts exercise capacity are Muscles total cross sectional area Types of mus...

  Bananas can make you lose weight for a number of reasons of which the following are the most empirically grounded ones.  1) You’ll Start Burning Fat According to eatthis.com, Bananas have 12 mg of choline, a fat-blasting B vitamin that acts directly on the genes that cause fat storage in the abdomen. According to an article posted by this site, One reason heavy drinkers have bloated bellies is that alcohol depletes choline, causing weight gain around the liver.  2)  Your Blood Sugar Will Stabilize “Bananas are a great source of nutrition for a lot of reasons!” says Bjork from eatthis.com “I encourage consuming protein and healthy fat with the banana to slow down the absorption of the sugar from the banana into your bloodstream. This is the most effective strategy for keeping blood sugar levels stable, which means consistent energy levels and weight loss (since stable blood sugar levels allow the pancreas to secrete glucagon, the fat-burning hormone!)” Hormones—Fast...

Excess protein in the body poses danger to the health of an individual. This is so because too  much protein in the body is related to several health conditions such as the following : 1) Weight gain Excess protein is also usually stored as fat just like carbohydrate and fatty foods. This can lead to weight gain over time, especially if you consume too much protein just because you want to avoid carbohydrates. The point here is that your protein consumption should be moderate rather than excessive as this will make you gain weight on the long term. A 2016 study found that weight gain was significantly associated with diets where protein replaced carbohydrates, but not when it replaced fat. 2) Mouth Odor According to healthline.com, forty percent of participants in a 2003 registry reported bad breath. This is so because due to low carbohydrate consumption, the body has to make use of stored fat in the body as energy. This is achieved when the  body goes into a metabolic state c...

Smoking and Death According to the Center for Disease Control and Prevention, cigarette smoking is the leading preventable cause of death in the United States. 1. Cigarette smoking causes more than 480,000 deaths each year in the United States. This is nearly one in five deaths. 2. Smoking causes more deaths each year than the following causes combined: Human immunodeficiency virus (HIV) Illegal drug use Alcohol use Motor vehicle injuries Firearm-related incidents More than 10 times as many U.S. citizens have died prematurely from cigarette smoking than have died in all the wars fought by the United States. 3. Smoking causes about 90% (or 9 out of 10) of all lung cancer deaths.1,2 More women die from lung cancer each year than from breast cancer. 4. Smoking causes about 80% (or 8 out of 10) of all deaths from chronic obstructive pulmonary disease (COPD). 5. Cigarette smoking increases risk for death from all causes in men and women.1 The risk of dying from cigare...

    It is very important that a woman takes good food during pregnancy because it is her baby’s source of nourishment. Some foods are not quite suitable for a fetus and some are particularly excellent. A pregnant woman should always opt for food rich in folic acid, calcium, iron and protein.                       Folic acid is a B vitamin that is found in foods and is necessary to prevent birth defects in the baby’s brain and spine. It can be found in leafy green vegetables, fortified or enrich cereals, breads and pastas.                      Calcium on the other hand is a mineral used to build a baby’s bones and teeth. The Academy of Nutrition and Dietetics says that if a pregnant woman does not consume enough calcium, the mineral will be drawn from the mot...

Warm up is the most important elements of an exercise program. It is obviously important to prevent injury. Its a low level activity which should be completed before strechings and strenuous activities. The aim is to raise body temperature to prepare the entire body for vigorous exercises. Warm up prepares the cardiovascular system, respiratory system, nervous system and masculoskeletal system by increasing the demand on those system, so that they are able to accomadate the demands of strenuous exercises. The duration and intensity is not specific to recommend because it depends on the capacities of different person to person but the researchers suggest that 10-15 min warm-up will produce sufficient effect. The duration and intensity of warm-up also adapted as the environmental temperature and clothing worn by the body. The higher the temperature and greater the amount of clothing, the sooner the desired body temperature should attained. NOTE- If strechings done prior to war...

      How much fitness is sufficient?  Can I determine how much fitness I  require for a normal day to day life? Fitness itself is an aggregate of all the components that it comprises. We have the cardio respiratory component, muscular strength and endurance, flexibility and body composition component. Let me define the four components before returning to this question. Cardio Respiratory Fitness :- This is your body's ability to be able to supply energy and oxygen to your muscles during prolonged physical activity without tiredness or fatigue. How can we measure the cardio respiratory fitness? How Can You Improve Cardiorespiratory Fitness? Please read :- seven-best-common-aerobics-for-burning The minimum amount of aerobic exercise recommended for fitness by the American College of Sports Medicine and the American Heart Association is 30 minutes of moderate-intensity exercise five days per week, or 20 minutes of vigorous-intensity exercise three...

If you are a swimmer, you have to encounterd with cold weather and cold water also. What follows some guidelines for choosing cold weather swim gears plus some tips for training. Cold weather drains body temperature in seconds, so go straight in to water from locker room and straight to a hot shower afterward. Cold weather swimming require wearing a NEOPRENE swim cap and wetsuit. Wetsuit trap a thin layer of water in between you and neoprene, your body quickly warm up this water which keeps you warm. A fitted wetsuit should be tight enough and never have loose areas because this will negate the warm layer of water around your body by constantly letting in cold water. The main areas for bad fit are neck and hips so try to make a tailor custom made wetsuit. Ear plugs also be used because of cold water draining in and out, ear canal causes dizziness and may be the one reason to lose body heat. Webbed swim gloves must be there while swimming in cold water, it protects you from co...

 This refers to any un healthy condition of the skin especially one caused by infection. In this article, I will be taking about common skin diseases and their treatments. Only chronic diseases are not curable but they can be managed through an healthy lifestyle. 1) Acne  A skin condition, usually of the face, that is common in adolescents. It is characterised by black heads, white heads, pustules and/or red pimples in the face , back and/or chest , and is caused by the inflammation of sebaceous glands through bacterial infection. Can Acne be cured? At present there is no ‘cure’ for acne, although the available treatments can be very effective in preventing the formation of new spots and scarring. How To Treat Acne Scars a) Cucumbers. Must be applied on the face cucumber extract and leave it for 15 minutes. Then wash your face with water, preferably cold. This method is very effective in removing dark traces after acne. b)Lemon juice. Wipe damaged skin...

As we know athletes move throughout the world for their competition and training sessions. So they are encounterd by cold weather also and have to manage the risk of hypothermia because Cold weather facilitates the loss of body heat which can reduce body temperature. But it can managed by heat conservation or by increased heat production. Exercise and shivering increase metabolic heat production helping to offset body heat losses in the cold. Exercise increases peripheral blood flow facilitating heatloss, an effect that can persist for some time after exercise ceases. Prolonged exercises may lead to energy substrate depletion which compromise the maintenance of thermal balance during cold. The heat transfer coefficient is mainly influenced by ambient temprature, wind chill and clothing, when vasoconstrictor responses to cold are impaired body heat conservation declines. Chronic exertion impairs temperature control, when heavy physical activity in the cold is coupled with underfeedin...

Oral health is all about a healthy strong white and clean teeth free of debris , a pink strong gum and a good breath.       To most people, cure is better than prevention and that is one of the major problem in the world today. People spend more money on cure than on prevention . For example, people do not go for regular oral check ups and diagnosis with a dentist but only do so when they perceive that their is a problem with their teeth.  PREVENTION TIPS  Good Oral Hygiene  Oral hygiene is a practice of embracing habits that sustains oral health and ignoring those that contribute to oral or dental diseases. This is so because the remains of food under the influence of the bacteria will become a subject of decay, rot and ferment.  In addition, the soft plaque will release acid that destroys the enamel, thereby forming cavities 1) Brushing Your Teeth Thoroughly Twice A Day and Flossing At Least Once A Day.  The p...

Exercises gives you a physical fitness at high level as well as mental fitness to enchance the psyche. So i write here for enhancing the pschye, how exercises build up our emotional muscles. 1. Harness Happiness :  Strength training releases endorphins during and after you exercise similar to a runner’s high, but much more fierce. 2. Self-Esteem: Strength training helps you achieve the most drastic and measurable results, helping to achieve improved body image, self-perception and sense of accomplishment.  You’ll be proud of your progress. 3. Dedicate Yourself:  A strength training lifestyle encourages you to dedicate yourself in many areas, such as nutrition and time-management. This sense of dedication and focus transfers into all aspects of your life, including your personal relationships. Strengthen your body; strengthen your relationships. 4. Free Your Social Butterfly:  The only thing more fun than strength training is strength training with a fr...

A Brief Study Of The Importance Of Exercise To The Immune System  Science has shown that there are many organism that cannot be seen without the aid of the microscope. One way or the other, these harmful organisms can find their way into our body through varying degrees of body contact and openings. For example, they can find their way into the body through the mouth  while eating with un washed or not properly washed hands. Our hands cannot stay clean for 24 hours everyday. And we sometimes touch our eye with the hands as well. These organisms are known as viruses. The dictionary definition of virus : "(pathology) A submicroscopic infectious organism, now understood to be a non-cellular structure consisting of a core of DNA or RNA surrounded by a protein coat. It requires a living cell to replicate, and often causes disease in the host organism" .  The immune system helps to fight off this infectious organism and this is where exercising comes in. ...

As the top professional level, players may have to compete in different parts of the world due to their international fixture and travels across multiple time zones. So the travel schdule induces travel fatigue resulting from journey itself and a syndrome known as jet lag when multiple meridians are travelled. Travel fatigue refers to the feeling of tiredness and stiffness due to travelling for a long time, it can occur during airflight in northerly or southerly direction or after a long road journeys. It can be quickly reversed by rest, combined with light exercise and a shower or a short nap. JET LAG refers to a symptoms that accompany flights across multiple time zones, the condition is more robust than travel fatigue & is caused by a desynchronisation of circadian rhythms. The symptoms of jet lag includes intermittent periods of fatigue, lack of ability to concentrate, irritability, unusual mood disurbances, gastrointestinal upsets, and difficulty to sleep in appropria...

Obesity is on the rise every day. People eat and grow fat then they bring their children up in that poor eating lifestyle and the children gets fat also and they in turn pass on the fat lifestyle to the next generation. Today, we want fast foods and junks and we would rather eat out at restaurants than prepare our own food.         In an attempt to lose weight, gym membership is always on the increase. And some people prefer Fitness centers. In any case, the believe is that the more I exercise, the more I shed. This is often not the case as we shall see below. What is High Intensity Training          Let me put it to you in a layman's way. An intense training is any work out that gets your heart beat up, increases body heat and cannot be continued after a relatively short period, usually 5 minutes. I am referring to high intensity training in the strict sense of what it implies. This post does not include the high intensity interval t...

Hamstring strains usually occurs during maximum sprinting, when resisting knee extension, when the muscle is close to its maximum length and eccentric power generationis at its maximum. An important risk factor is poor warm up. Other factors include reduced range of motion and poor strength. If the hamstring muscle are weak in relation to the quadriceps muscle, the risk of hams injuries is also increased. HOW TO PREVENT HAMSTRING INJURIES: 1)WARM-UP:- Start with hamstring streching to prepare muscle for maximum effort. During warm up before any single training session and match especially before sprinting or shooting exercises, strech the hams. 2)FLEXIBILITY TRAINING:-  Again strech the hams to provide increase range of motion in the hip joint. If the range of motion is limited, strech the hams muscle regularly for 5-10 min at a time, at least 3 times a week during the preseason period and twice a week during the competition season. 3) STRENGTH TRAINING:-  Begin with...

The veterens now provide competition at local , national and international level for an increasing number of old athletes. However there is a certain risks associated with exercise for older people that can be minimized by adequate medical screening as well as an awareness of, and appropriate response to warning symptoms. BENEFITS OF EXERCISE Exercise benfits whole body as well as psyche. The most benefits found in cardiovascular system thats why exercise decreased morbidity, mortality, and symptoms, and reduce cardiac rehospitalization. Exercise increased the demand on myocardium improves oxygen utilization, dilates capillaries and improves  the delivery of oxygen and other nutrients to the muscles. Inside the cells  the number of mitochondria increases enhancing aerobic metabolism. Exercise tends to lower the resting heart rate and resultant increased diastolic time allows improved coronary blood flow.. Exercise lowers the blood pressure andreduce obesity, these two ...

As we knw IBS syndrome is an untreatable syndrome without 100% CURE. But some symptoms or irritation may be slowed and delayed by diet modification, yoga and physiotherapy. Connective tissue manipulation is an irritation suppressing therapy can used as a physiotherapy treatment.. Many yoga assanas mat also useful in this condition .. Thanking you

How To Increase Your Weight Naturally I will be providing carefully knitted solutions to this issue by drawing from the "energy balance theory " . In a simple way, the energy balanced says that "taking more calories ( the measurement for the amount of energy you derive from taking food) more than you expend ( I. e the amount of energy you use up without any physical activity-basal metabolic rate and with exercise- exercise metabolic rate), on an average day.          Using The Energy Balance Theory      When you are involved in physical activity , your body burns a lot of calories because you are active at the time.  The same goes for exercise. Therefore if you want to add up weight . 1) Reduce your level of physical stress if any :- Some of our activities are necessary but when they start becoming physical stress then there is a problem. If you feel your level of physical labor is becoming stressful, then you should consider ...

What You Need To Know About Female Orgasm   Research shows that one out of every four women has only experienced orgasm once or twice or never before. More than 60% of the women population have never reached orgasm and a reasonable proportion though few don't enjoy sexual intimacy. "I just lie there while he gets all the kicks " is usually what they say. Reasons Why Some Women Don't Reach Orgasm 1) Psychological Factor :- Some women don't actually see a reason why they should. Women who want to reach orgasm certainly does! provided their is the right stimulation and situation. Some women are rigid because of the belief that they have accumulated in their mind through some religion mumbo jumbo            Also, it could be that the lady is recovering from a psychological trauma from past sexual assault. This could prevent her from reaching orgasm 2) Stress :- Sex can be tiring when one has had a long day. It is only when both partners ...