ESSENTIAL FITNESS

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...