Monday, March 22, 2010
Tuesday, March 16, 2010
Increase Sexual-Drive by Lowering Blood Pressure Naturally
"Should you be concerned?"
Anyone with a history of high blood pressure in their family knows what devastation it can wreak. It carries with it a mishmash of health risks, many of them serious, like tripling the risk of dying from a heart attack, quadrupling the risk of dying from a stroke, doubling the risk of congestive heart failure and tripling the risk of developing kidney disease. But if our very lives weren't enough for high blood pressure to be in the top five of our "Health Issues to Be Concerned About" lists, then how about the lives of our marriages and relationships? High blood pressure has a significant impact on a couple's sexlife. Sex is a crucial part of any relationship, and when a loving couple is not having it at least on a semi-regular basis, more often than not, the relationship sours faster than curdled milk. The reason high blood pressure affects the average sexlife all boils down to blood flow. Due to the narrowing of the arteries that high blood pressure creates, it diminishes a man's ability to have an.erection -- never mind maintain one -- as there's less blood flowing to the penis. To rectify this situation, the average guy heads to his doctor, reluctantly tells him or her about his issues "down there," and the doctor prescribes him with some form of hypertension med -- usually an alpha or beta-blocker. Problem solved, right? Not exactly. While your blood pressure levels might lower incrementally, your sex drive will lower incrementally as well -- the very opposite of what you want to have happen. This isn't some theory concocted by so-called natural health "whack jobs," mind you. Well-respected news organizations and medical information outlets -- like ABC News and the Mayo Clinic -- corroborate this. In an ABC News webcast on Feb. 7 of last year, Dr. Domenic Sica, chairman for Clinical Pharmacology and Hypertension at the Virginia Commonwealth University Medical Center, said this: "When you look at it, a number of the blood pressure medications we use are associated with the onset of male dysfunction. Now, that can be a diuretic, a beta-blocker, or so-called peripheral alpha beta-blocker -- those are three drugs commonly linked to male dysfunction." I'm not sure the link can be made any clearer; you name the hypertension drug, and it will adversely affect your sexlife. Given this, if you'll pardon the cliche, how does one kill two birds with one stone? How does one lower their blood pressure and improve their lovelife at the same time? Or is that even possible? Absolutely it's possible, and you can learn how to do it all-naturally. Bestselling authors Frank Mangano and Jon Benson have developed an easy, all-natural way to lower your blood pressure and improve your sexlife at the same time. They weren't sure this was possible, but after months of research and hordes of emails from people on how their system worked for them, they don't just think it's possible, they know it's possible! Let me prove it to you. Go here: Low Pressure Sex I recommend you visit their website immediately, where you'll get a crash course on how this issue has affected me personally; more information on the links between what's 'down there' and hypertension; and most important of all, how you can improve the health of your body and your relationship...all-naturally. Have a great day, Melody Carstairs Sources: |
Monday, March 15, 2010
1 Mistake All Women Make For Fat Loss
Following the cardio mentality and depending on the cardio confessional is the biggest mistake that all women make when it comes to fat loss.
Let me explain...
On Saturday morning I was walking home from the gym when I passed by a young women - about 28 years old - who was talking on heriPhone . I heard her say, "I'm going for a walk now to get some exercise because I'm going out for a bad dinner tonight." I just wanted to yell, "No - no - no - no - no! That doesn't work. It never has, it never will." You can't out-cardio a bad diet.
Every woman I've ever met has made this mistake and had that "cardio confessional mindset" at one time or another - and it goes for most of the guys I know, too.
Unfortunately, at best, this poor girl will probably burn an extra 300-500 calories during her walk - if it's a really, really long walk. But at dinner, she's likely to eat 400-700 calories during the appetizer or consume that in liquid calories alone! (NOTE: By "bad dinner", I'm guessing she meant a high-calorie meal, and not a pity date with a deadbeat ex-boyfriend.)
Remember, as I've mentioned in the past, one British study found that some people OVEREAT in response to cardio exercise. So when dinner comes around, this poor girl might think, "Oh, I did that long walk today, so I can treat myself to a bigger dinner or dessert."
The only thing that comes close to beating a bad diet is interval training and resistance training.
Back in 2007, an Australian research study on interval training was getting a LOT of press for the surprising results. In the study, women who did interval training were able to lose belly fat without changing their diet.
In fact, one subject, named Louise, said this: "My diet was pretty bad back then, with lots of sweets, lots of junk food...doughnuts and sugar -- it was awful."
And yet by the end of this study, interval training helped Louise burn 8kg of fat in just 15 weeks - WITHOUT changing her diet.
Perhaps it IS POSSIBLE for you to out-train a bad diet - but only if you use interval training.
And that's just another reason the best short, burst fat burning workouts are based on this specific type of fat burning exercise.
So here's what you need to do:
Enjoy guilt-free eating and fat loss with this mindset.
Let me explain...
On Saturday morning I was walking home from the gym when I passed by a young women - about 28 years old - who was talking on her
Every woman I've ever met has made this mistake and had that "cardio confessional mindset" at one time or another - and it goes for most of the guys I know, too.
Unfortunately, at best, this poor girl will probably burn an extra 300-500 calories during her walk - if it's a really, really long walk. But at dinner, she's likely to eat 400-700 calories during the appetizer or consume that in liquid calories alone! (NOTE: By "bad dinner", I'm guessing she meant a high-calorie meal, and not a pity date with a deadbeat ex-boyfriend.)
The bottom line is that a single cardio session will not beat a bad diet.
Now you might be thinking, "At least it's better than nothing." But is it?Remember, as I've mentioned in the past, one British study found that some people OVEREAT in response to cardio exercise. So when dinner comes around, this poor girl might think, "Oh, I did that long walk today, so I can treat myself to a bigger dinner or dessert."
The only thing that comes close to beating a bad diet is interval training and resistance training.
Back in 2007, an Australian research study on interval training was getting a LOT of press for the surprising results. In the study, women who did interval training were able to lose belly fat without changing their diet.
In fact, one subject, named Louise, said this: "My diet was pretty bad back then, with lots of sweets, lots of junk food...doughnuts and sugar -- it was awful."
And yet by the end of this study, interval training helped Louise burn 8kg of fat in just 15 weeks - WITHOUT changing her diet.
Perhaps it IS POSSIBLE for you to out-train a bad diet - but only if you use interval training.
And that's just another reason the best short, burst fat burning workouts are based on this specific type of fat burning exercise.
So here's what you need to do:
- Give up the "Cardio Confessional Mentality" and understand that you can't "out-cardio a bad diet".
- Stick to your simple lifestyle nutrition plan 90% of the time and then enjoy your 10% reward meals GUILT-FREE.
- Use interval training to burn the fat and resistance training to sculpt your body.
Enjoy guilt-free eating and fat loss with this mindset.
Get more FREE sample fat burning workouts at: http://www.TurbulenceTraining.com
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment.
Discover more interval training workouts to help you burn fat, do more pushups, and build ripped six pack abs in less workout time than ever before.
Monday, March 8, 2010
Extreme Body Boutique would like to invite you to indulge in a total Wedding Make-Over! Packages are tailor made to suit you and only your needs! They can include waxing, tanning, hair, make-up, massage, weight-loss, fitness and even photography!
Extreme Body Boutique are the experts in Bridal and Wedding preparation. Our hen's weekend escapes and honeymoon packages will keep you in the best shape of your life!
Call us today on 03 9427-9889 or email us brides@extremebodygym.com
Be the best you can possibly be ! www.extremebodygym.com
*************
New Research: Fat Is Contagious?
It's like a dream come true.
"Gaining bodyfat is the result of a virus."
Wouldn't that be great news? Well... Let me tell you about the AD-36 adenovirus. Adenoviruses are the same nasty bugs that cause the common cold. We all have these viruses in various forms in our body all the time.
That last bit is a critical distinction.
Remember that.
The Pennington Biomedical Research Center in Louisiana has been doing some really ground-breaking research on AD-36. AD-36 affects stem cells... more specifically fat cells, both pre-formed and post-formed.
This means AD-36 can make MORE fat cells if contracted as an infant and make your fat cells larger if contracted as an adult.
Or so the theory goes.
To quote the study:
The result?
Wow. Sounds like we have a winner here. A virus that you can catch that literally makes you gain bodyfat! All we need is... a vaccine!
Right? Wrong.
First of all, notice that 11% of LEAN people have AD-36. And at any given time, just like a cold or a flu virus, you could contract AD-36. If your body has 'never' been exposed to it, you may require about 3 months to build up antibodies to ward it off.
Now, you can gain a lot of weight in 3 months... but come on. You cannot become obese in three months unless you are really, REALLY working at it.
Plus, like most viruses, you build up immunity to AD-36. Researchers do not know how long the immunity lasts, but some theorize it could last years... some even decades.
And let's not forget those 11% who are lean and have the virus.
Why did they not all of a sudden get "sick" with bodyfat?
Because they are not EATING or LIVING in a way that allows them to gain bodyfat no matter what nasty viruses may be floating about, that's why.
That's right: It is always going to come down to the food we put in our body and the way we move.
Here's another hypothesis presented by Sherry Strong, food philosopher and nutritionist: "This could very well be the result of nature creating a mutation to encourage us to eat more due to the fact our consumption of natural, whole and organic foods is so low."
Brilliant observation... and one that makes complete sense.
Even if a "virus" is responsible for 20% of our weight gain, what about the other 80%?
We do not need a vaccine other than good food and a common sense workout plan.
Here's the best ---> 7 Minute Muscle <--- the "vaccine" for bodyfat
Here's why I love this workout:
1. It's fast. 7-14 minutes 3-5 days per week. Anyone on earth can do this.
2. The Basic Upgrade (you will see it) still comes with a copy of my book "The Every Other Day Diet." Put the two together and you have an absolute winner of a plan that's practical and enjoyable.
3. Plus, anyone who owns "Every Other Day Diet" gets my upcoming "Radical Fatloss Blueprint" book free. It comes out this month.
That's 3 good reasons to go here and check out 7 Minute Muscle...<--- the "vaccine" for bodyfat
Here's one more:
You know better.
You know that there's never going to be a magic pill for health, vitality, energy and looking your best.
We can keep hoping... or you can take action and get what you want now.
To me, that makes more sense than AD-36 "Super-Retro Fat-burning Vaccine" to hit the marketplace in 2021.
[Fitness author Jon Benson sent me this article, and I thought it was worth sharing with you!]
***********
*************
"Gaining bodyfat is the result of a virus."
Wouldn't that be great news? Well... Let me tell you about the AD-36 adenovirus. Adenoviruses are the same nasty bugs that cause the common cold. We all have these viruses in various forms in our body all the time.
That last bit is a critical distinction.
Remember that.
The Pennington Biomedical Research Center in Louisiana has been doing some really ground-breaking research on AD-36. AD-36 affects stem cells... more specifically fat cells, both pre-formed and post-formed.
This means AD-36 can make MORE fat cells if contracted as an infant and make your fat cells larger if contracted as an adult.
Or so the theory goes.
To quote the study:
"Earlier researchers have concluded that Ad-36 may be contributors to obesity by super-charging fat cells to grow and store more fat. Until now, though, those researchers thought the viruses targeted pre-fat cells (called pre-adipocytes), causing them to convert in higher numbers to fat cells and causing those fat cells to be larger. Those studies were in mice. Pasaricas work determines the virus targets stem cells in humans."
The result?
"In one test, a third of obese people had the rare and highly contagious virus compared to just 11 percent of thinner people. Weight gain can last three months until the body has built up resistance to the bug."
Wow. Sounds like we have a winner here. A virus that you can catch that literally makes you gain bodyfat! All we need is... a vaccine!
Right? Wrong.
First of all, notice that 11% of LEAN people have AD-36. And at any given time, just like a cold or a flu virus, you could contract AD-36. If your body has 'never' been exposed to it, you may require about 3 months to build up antibodies to ward it off.
Now, you can gain a lot of weight in 3 months... but come on. You cannot become obese in three months unless you are really, REALLY working at it.
Plus, like most viruses, you build up immunity to AD-36. Researchers do not know how long the immunity lasts, but some theorize it could last years... some even decades.
And let's not forget those 11% who are lean and have the virus.
Why did they not all of a sudden get "sick" with bodyfat?
Because they are not EATING or LIVING in a way that allows them to gain bodyfat no matter what nasty viruses may be floating about, that's why.
That's right: It is always going to come down to the food we put in our body and the way we move.
Here's another hypothesis presented by Sherry Strong, food philosopher and nutritionist: "This could very well be the result of nature creating a mutation to encourage us to eat more due to the fact our consumption of natural, whole and organic foods is so low."
Brilliant observation... and one that makes complete sense.
Even if a "virus" is responsible for 20% of our weight gain, what about the other 80%?
We do not need a vaccine other than good food and a common sense workout plan.
Here's the best ---> 7 Minute Muscle <--- the "vaccine" for bodyfat
Here's why I love this workout:
1. It's fast. 7-14 minutes 3-5 days per week. Anyone on earth can do this.
2. The Basic Upgrade (you will see it) still comes with a copy of my book "The Every Other Day Diet." Put the two together and you have an absolute winner of a plan that's practical and enjoyable.
3. Plus, anyone who owns "Every Other Day Diet" gets my upcoming "Radical Fatloss Blueprint" book free. It comes out this month.
That's 3 good reasons to go here and check out 7 Minute Muscle...<--- the "vaccine" for bodyfat
Here's one more:
You know better.
You know that there's never going to be a magic pill for health, vitality, energy and looking your best.
We can keep hoping... or you can take action and get what you want now.
To me, that makes more sense than AD-36 "Super-Retro Fat-burning Vaccine" to hit the marketplace in 2021.
[Fitness author Jon Benson sent me this article, and I thought it was worth sharing with you!]
***********
Return to Extreme Body Here
Monday, March 1, 2010
Fit Over 40: Short article on anti-aging
Practical Life Extension
What Modern Science Says About Reversing The Aging Process
There's an old proverb that rings with wit and reason: "Everyone wants to go to heaven but no one wants to die." So why do we want to live forever? According to Dr. Sanjay Gupta, author of "Chasing Life" and CNN's Senior Medical Corespondent, we do not.
The real quest isn't eternal life on earth according to Gupta, but rather an exceptional life. While interviewing the foremost authorities on anti-aging and life extension, Dr. Gupta discovered three "universals" -- three principles that each researcher deemed critical to extending our lives naturally and empowering us to live exceptionally.
They are:
1. Weight training
2. Good nutrition
3. Positive thinking and having purpose
Jon Benson, author of "Fit Over 40", explores each of these in great detail, as well as asking 52 men and women how they have managed to slow the hands of time down to a crawl.
Benson does not waste time with hype and hypothesis. He focuses on real-world examples and applications we can all use to slow down the aging process and help prevent and reverse the conditions that can lead to disease.
Discover more today at http://www.fitover40.com/go/extreme
You too can live a longer, more exceptional life by simply adopting a smart, realistic and enjoyable lifestyle fitness plan. And if science just happens to catch up with Father Time, you'll be many steps ahead of the curve.
***************************************************************
What Modern Science Says About Reversing The Aging Process
There's an old proverb that rings with wit and reason: "Everyone wants to go to heaven but no one wants to die." So why do we want to live forever? According to Dr. Sanjay Gupta, author of "Chasing Life" and CNN's Senior Medical Corespondent, we do not.
The real quest isn't eternal life on earth according to Gupta, but rather an exceptional life. While interviewing the foremost authorities on anti-aging and life extension, Dr. Gupta discovered three "universals" -- three principles that each researcher deemed critical to extending our lives naturally and empowering us to live exceptionally.
They are:
1. Weight training
2. Good nutrition
3. Positive thinking and having purpose
Jon Benson, author of "Fit Over 40", explores each of these in great detail, as well as asking 52 men and women how they have managed to slow the hands of time down to a crawl.
Benson does not waste time with hype and hypothesis. He focuses on real-world examples and applications we can all use to slow down the aging process and help prevent and reverse the conditions that can lead to disease.
Discover more today at http://www.fitover40.com/go/extreme
You too can live a longer, more exceptional life by simply adopting a smart, realistic and enjoyable lifestyle fitness plan. And if science just happens to catch up with Father Time, you'll be many steps ahead of the curve.
***************************************************************
Return to Extreme Body Here
Sunday, February 7, 2010
Exercise Safety Tips for Beginners
Ready, Set, Exercise!
-- By Dean Anderson, Fitness Expert
Congratulations! You’ve made the decision to incorporate regular exercise into your healthy lifestyle, and take advantage of the its numerous benefits. Smart move.
But like many good things, exercise can also be risky—especially if it’s been a while since you've worked up a sweat, or if you have any health conditions (including obesity) that could increase your risk of injury. So, it’s important to know how to keep yourself safe, and avoid potential problems before they happen. The following information should help you do exactly that.
Before You Start: Safety Precautions
If you are planning to increase your physical activity or start an exercise program, you start with a sedentary activity—answering a few short questions, that is. The PAR-Q (Physical Activity Readiness Questionnaire) is the gold standard in fitness safety, used by doctors, trainers and health clubs the world over. Usually comprised of 5-7 questions, it can help rule out any underlying health concerns that could worsen with exercise. Answer yes or no to the following questions.
1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
2. Do you feel pain in your chest when you do physical activity?
3. In the past month, have you had chest pain when you were not doing physical activity?
4. Do you lose your balance because of dizziness or do you ever lose consciousness?
5. Do you have a bone or joint problem (for example, back, knee, or hip) that could be made worse by a change in your physical activity?
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?
7. Do you know of any other reason why you should not do physical activity?
If you answer YES to any of the questions on this list, you must check in with your doctor and get cleared for exercise before you start.
Likewise, if you have any chronic medical conditions (such as diabetes, high blood pressure, or arthritis) or risk factors (such as smoking or being more than 20 pounds overweight), and have not discussed exercising with your doctor, you should do so before beginning. Exercise is often an important part of the treatment for such conditions, but you may have some limitations or special needs that your doctor can tell you about.
And always remember the golden rule of exercise safety: start slowly, and build up the intensity and duration of your exercise gradually. Trying to make up for lost time, or go from couch potato to exercise maven overnight, is a prescription for problems.
Getting Started: The Right Gear
Many injuries and setbacks occur because people don’t take the time to get themselves well-equipped for their exercise. Make sure you:
* Wear shoes that fit well and are capable of providing the right kind of support for your activity and body type. If you’re a runner or walker, get your feet and gait analyzed, and get the right type of shoe for you—this service is usually provided free by stores that specialize in running shoes. Read "If the Shoe Fits, Wear It!"
* Wear appropriate exercise clothing. Fabrics that absorb sweat and remove it from your skin are best; loose-fitting, light weight cotton is also fine. Women should wear supportive sports bras. But no one should EVER wear rubber or plastic suits or belts—these prevent your body from dissipating heat properly and can lead to serious health risks from overheating and dehydration.
* Use protective gear: helmets for biking or high-contact sports; knee and elbow pads for skating; reflective clothing and/or lights for evening exercise; sunglasses, sunscreen, and hats for outdoor exercise.
* Avoid things like ankle and wrist weights. They can alter your normal movement patterns and increase the risk of injury. If you must add weight to your workout, a weighted vest helps distribute weight more evenly and allows you to move more freely and normally than weights attached to your extremities.
When to Stop: Warning Signs
A certain amount of discomfort during exercise is normal and inevitable—after all, you are challenging your body to do more than it is accustomed to. And you can expect to have some sore muscles after a vigorous workout; often the soreness doesn’t show up until a day or two later, especially with strength training.
But pain and other symptoms that occur during exercise can be warning signs that something is wrong. You should stop exercising right away if you:
* Have pain or pressure in the left or middle part of your chest, or in the left side of your neck, left shoulder or left arm
* Feel dizzy or sick
* Break out in a cold sweat
* Have muscle cramps
* Feel sharp pain in your joints, feet, ankles, or bones
* Notice that your heart starts racing or beating irregularly
If you start to experience these problems during high intensity aerobic exercise, it is best to immediately slow down. Allow your heart rate to drop gradually before stopping completely, since an abrupt stop can cause problems with blood circulation and fainting. However, in cases of severe and sudden pain, stop immediately, seek help, and follow up with your doctor.
Gyms & Trainers: What to Look For
If you do some of your exercise in the gym, whether on your own, in group classes, or with a personal trainer, there are some simple precautions you can take to keep yourself safe:
* Make sure the gym’s trainers and instructors have been trained and certified by a reputable, national certification agency, such as ACE, AFAA, ACSM or NSCA. They should also hold current CPR and first aid certifications, so they can take action if an emergency occurs.
* Ask the gym staff about the emergency action plan (every gym should have one and the employees should know its details) and equipment they have on hand, such as a basic first aid kid and an AED (Automated external defibrillator).
* Tell every personal trainer and fitness instructor who works with you about your limitations or medical conditions. Well-trained instructors should ask about this at the beginning of any group class or during your first session and be able to offer modifications.
* If you don't understand the instructions given, or the proper way to do an exercise or use a piece of equipment, always ask first. Improper technique or body position is a major cause of injury.
Know Your Limits & Your Needs
A big part of exercise safety is prevention. Just as your car will run better when you service it regularly, your body will protect itself from injury when you give it the food, water, rest, and attention it needs to operate at its best.
You’ll find a lot of information in the Resource Center and on the Message Boards about basic nutrition, and exercise-related concerns such as stretching, warming up and cooling down properly, and dealing with minor aches and pains before they become big problems.
So, do your homework first, then get out there and start sweating!
-- By Dean Anderson, Fitness Expert
Congratulations! You’ve made the decision to incorporate regular exercise into your healthy lifestyle, and take advantage of the its numerous benefits. Smart move.
But like many good things, exercise can also be risky—especially if it’s been a while since you've worked up a sweat, or if you have any health conditions (including obesity) that could increase your risk of injury. So, it’s important to know how to keep yourself safe, and avoid potential problems before they happen. The following information should help you do exactly that.
Before You Start: Safety Precautions
If you are planning to increase your physical activity or start an exercise program, you start with a sedentary activity—answering a few short questions, that is. The PAR-Q (Physical Activity Readiness Questionnaire) is the gold standard in fitness safety, used by doctors, trainers and health clubs the world over. Usually comprised of 5-7 questions, it can help rule out any underlying health concerns that could worsen with exercise. Answer yes or no to the following questions.
1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
2. Do you feel pain in your chest when you do physical activity?
3. In the past month, have you had chest pain when you were not doing physical activity?
4. Do you lose your balance because of dizziness or do you ever lose consciousness?
5. Do you have a bone or joint problem (for example, back, knee, or hip) that could be made worse by a change in your physical activity?
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?
7. Do you know of any other reason why you should not do physical activity?
If you answer YES to any of the questions on this list, you must check in with your doctor and get cleared for exercise before you start.
Likewise, if you have any chronic medical conditions (such as diabetes, high blood pressure, or arthritis) or risk factors (such as smoking or being more than 20 pounds overweight), and have not discussed exercising with your doctor, you should do so before beginning. Exercise is often an important part of the treatment for such conditions, but you may have some limitations or special needs that your doctor can tell you about.
And always remember the golden rule of exercise safety: start slowly, and build up the intensity and duration of your exercise gradually. Trying to make up for lost time, or go from couch potato to exercise maven overnight, is a prescription for problems.
Getting Started: The Right Gear
Many injuries and setbacks occur because people don’t take the time to get themselves well-equipped for their exercise. Make sure you:
* Wear shoes that fit well and are capable of providing the right kind of support for your activity and body type. If you’re a runner or walker, get your feet and gait analyzed, and get the right type of shoe for you—this service is usually provided free by stores that specialize in running shoes. Read "If the Shoe Fits, Wear It!"
* Wear appropriate exercise clothing. Fabrics that absorb sweat and remove it from your skin are best; loose-fitting, light weight cotton is also fine. Women should wear supportive sports bras. But no one should EVER wear rubber or plastic suits or belts—these prevent your body from dissipating heat properly and can lead to serious health risks from overheating and dehydration.
* Use protective gear: helmets for biking or high-contact sports; knee and elbow pads for skating; reflective clothing and/or lights for evening exercise; sunglasses, sunscreen, and hats for outdoor exercise.
* Avoid things like ankle and wrist weights. They can alter your normal movement patterns and increase the risk of injury. If you must add weight to your workout, a weighted vest helps distribute weight more evenly and allows you to move more freely and normally than weights attached to your extremities.
When to Stop: Warning Signs
A certain amount of discomfort during exercise is normal and inevitable—after all, you are challenging your body to do more than it is accustomed to. And you can expect to have some sore muscles after a vigorous workout; often the soreness doesn’t show up until a day or two later, especially with strength training.
But pain and other symptoms that occur during exercise can be warning signs that something is wrong. You should stop exercising right away if you:
* Have pain or pressure in the left or middle part of your chest, or in the left side of your neck, left shoulder or left arm
* Feel dizzy or sick
* Break out in a cold sweat
* Have muscle cramps
* Feel sharp pain in your joints, feet, ankles, or bones
* Notice that your heart starts racing or beating irregularly
If you start to experience these problems during high intensity aerobic exercise, it is best to immediately slow down. Allow your heart rate to drop gradually before stopping completely, since an abrupt stop can cause problems with blood circulation and fainting. However, in cases of severe and sudden pain, stop immediately, seek help, and follow up with your doctor.
Gyms & Trainers: What to Look For
If you do some of your exercise in the gym, whether on your own, in group classes, or with a personal trainer, there are some simple precautions you can take to keep yourself safe:
* Make sure the gym’s trainers and instructors have been trained and certified by a reputable, national certification agency, such as ACE, AFAA, ACSM or NSCA. They should also hold current CPR and first aid certifications, so they can take action if an emergency occurs.
* Ask the gym staff about the emergency action plan (every gym should have one and the employees should know its details) and equipment they have on hand, such as a basic first aid kid and an AED (Automated external defibrillator).
* Tell every personal trainer and fitness instructor who works with you about your limitations or medical conditions. Well-trained instructors should ask about this at the beginning of any group class or during your first session and be able to offer modifications.
* If you don't understand the instructions given, or the proper way to do an exercise or use a piece of equipment, always ask first. Improper technique or body position is a major cause of injury.
Know Your Limits & Your Needs
A big part of exercise safety is prevention. Just as your car will run better when you service it regularly, your body will protect itself from injury when you give it the food, water, rest, and attention it needs to operate at its best.
You’ll find a lot of information in the Resource Center and on the Message Boards about basic nutrition, and exercise-related concerns such as stretching, warming up and cooling down properly, and dealing with minor aches and pains before they become big problems.
So, do your homework first, then get out there and start sweating!
***************************************************************
Continue to Extreme Body Here
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