Posts Tagged Fitness

Health Benefits of Bicycling You Need to Know

To stay active and fit one needs to follow certain physical activities. By regularly practicing physical activities it helps you stay away for health problems such as heart diseases, arthritis, diabetes, obesity and cancer. To get relief from the above said health problems, one of the best physical activity is bicycling. Riding bicycle regularly reduces the risk of health problems and keeps you healthy. There are numerous health benefits that are linked with bicycling, let’s take a look at few of them.

Promotes a Healthy Heart
Heart is one of the most vital organ of our body. Cycling regularly reduces the risk of heart diseases and stimulates healthy heart activity. It minimizes the chances of occurrence of various heart diseases such as heart attack as well as stroke.

Reduces Joint Pains and Improves Joint Flexibility
Cycling is the best way at protecting and feeding cartilages. Cartilages are the flexible connective tissues found in many parts of the body including the joints between bones. Cycling mainly targets the joints in the knees, ankles, wrists, and back. It helps in assisting the transport of energy and other metabolic produces to the cartilages. The practice of cycling minimizes pain in the joints and improves joint flexibility. It also reduces the risk of arthritis.

Lowers Blood Pressure
Moderate cycling is the best option of exercise for hypertensive people. This is because it lowers the blood pressure and further avoids damages or strokes to the vital organs, especially the heart. Regular cycling improves control of blood pressure.

Reduces Risk of Cancer
Research has shown that regular cycling reduces the risk of colon, prostrate, breast, and pancreatic cancers.

Stronger Bones and Muscles
Cycling strengthens the bones and muscles, as this activity involves the whole body. It is found to have a positive impact on the bone strength and density. You can also see an improvement in the muscle tone of thighs, rear end, legs and hips. Cycling is much beneficial for children as it ensures healthy muscle and physical growth.

Reduces Stress
A regular physical activity like cycling reduces anxiety, stress and depression. Bicycling along the roads and watching the scenic views, passing people and other natural surroundings can bring peace and calmness to the mind.

Improves Digestion and Lung Function
Cycling improves digestion and also the activity of metabolism. Regular practice of cycling helps you lose weight. If you steadily do cycling for one hour you will burn approximately 300 calories.

Frequent cycling strengthens respiratory muscles thereby improving the ventilation of the lungs. It has a positive impact on lung function.

Bicycling is an easy way of attaining an improved health. It is good for enhancing stamina and strength. People of all ages, from young children to older adults, should regularly practice cycling to enjoy a healthy life. However, it is better you consult your doctor regarding your limits and capacities.

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How to Loose Weight with Perfect Diet Plan

One of the healthiest ways to lose weight is to draw up a diet plan for losing weight and this is more effective as the body tends to favor slow changes with respect to exercise and food. Following are the few ideas to reduce the weight in a healthy way:

  • A diet for losing weight should aim at decreasing the fat levels in the body as they contain the highest level of calories than the other foods.
  • It is better to avoid long periods of starvation before taking a main meal, as this will lead to increased hunger, and ultimately ending up with high intake of food.
  • Foods like cereals, grains and its products and fresh fruits and vegetables etc, contains less fats but contains high nutrients and fibers which keep the body healthy and helps to lose weight.
  • Before starting the meals it is good to eat a bowl of vegetable salad without any fats as the fresh vegetables will satisfy the hunger to some extent and taking less amount of other foods.
  • To provide proteins for the body eat egg yolks, fat free dairy products, fish, de skinned poultry and meat in moderation.
  • It is better to avoid foods which are rich in calories and which contain high levels of saturated fats like fried foods, junk foods like cheese pizzas, cheese burgers, cakes, pastries, cookies, wafers, chips, carbonated beverages, colas and sodas.
  • As a part of diet to lose weight one must drink lots of water to keep the body hydrated.
  • By doing some physical activities like swimming, cycling, jogging, skipping, playing table tennis or brisk walking the person can lose the weight.

Diet plays a crucial role in loosing weight. To loose weight one need not go on crash diets, but it is good to take a wholesome and limited diet.

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Yoga And Its Eight Stages

Yoga means oneness and it reunite the essence of every religion, the essence of every creed and the core every spiritual path. It came from connecting to god context and just as the word religion means in a western context. The native yoga-paths are part of Vedic culture and it is referred as Hinduism.

Yoga is an origin of all religions. Yoga is root for Jainism, Buddhism and even Jesus Christ carried his lengthy pilgrimage after studying yoga. Following are some of the stages of Yoga, known as “Ashtanga yoga”:

Yama
It is an eternal and universal moral command. It was introduced to curb out all tendency toward violence and possessiveness. This helps to attain truthfulness, purity, conscience, trustworthiness, goodness and honesty.

Niyama
This stage of yoga helps to bring calmness to the mind with its own rules and regulations. This practices help to do self-purification through discipline, self-contentment, and self-study.

Asana
These are a kind of body postures, which helps to develop inner awareness and aid in calming the mind.

Pranayama
It is a kind of breathing exercise, which helps to bring rhythmic control, prolongation and restraint of the breath. Discovery of a subtle psychic force or a subtle cosmic element is major objective of this health practices.

Pratyahara
This type of yoga practices helps to bring control of the senses over the human body. It is capable to give up all, sentiments and pleasures. It will yield better result only when mind is withdrawn from all external attractions and objects.

Samadhi
A medication practice capable to lead to a state of super consciousness is called Samadhi. This is a reunion of aspirant (Sadhaka) with the object of his meditation Paramatma.

These stages of yoga are potential and destiny of a yogi’s. It is not a easy kind of job but it can give life’s purpose, spiritual mission, and field of opportunity if it is practiced in a right manner.

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Know About Major Yoga Asanas

Yoga is an old health practice for stronger-flexible body, toning of muscles, reducing stress, and physical well-being. Different yoga asanas are effective for different parts of a body. Following are the major types of asanas in yoga:

Vinyasa
It means a breath-synchronized movement in which, performance of a series of poses called sun-salutation matched to the breath system of a human body. It typically starts with a sun salutation to warm up the body for more intense stretching.

Ashtanga
Ashtanga or 8 limbs or power yoga is a fast paced and intense style of yoga. This series of asana is always performed in the same order. It is a very tough and rigorous exercise because this asana demands a constant movement from one pose to next pose.

Iyengar
This kind of yoga practice is more concerned with body alignment. Alignment describes the precise way of practice where body should position in order to get maximum benefits and avoid injury. This asana mainly emphasizes on long time pose and quick movement from pose to next.

Kundalini
This type of asana mainly focuses to freeing energy in the lower body and allowing it to move upwards. All other asana controls the breath but this explores the effect of breath. Its movement is rapid and repetitive rather than the pose held for a long time.

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Common types of yoga

There are many types of yoga. The common types of yoga are:

  • Iyengar Yoga: These types of yoga exercises are completely focused on the alignment and exact movements. Performing these types of yoga will provide a good knowledge of standards in yoga poses and becomes basic fundamentals in other style of yoga practice on how to do each pose.
  • Ashtanga Yoga: These types of yoga exercises are commonly known as “power yoga” because it is concentrated on a powerful flowing movement. These movements consist of pushups and lunges (jumps) that deal with strength and stamina. Athletic people like runners, gymnasts, and cyclists who want to improve balance and concentration perform these types of yoga.
  • Bikram Yoga: It is commonly known as the “hot yoga” as it is done in a very warm room. As heat helps in stretching tissues, these types of yoga are considered as excellent tools for enhancing flexibility. However, these are not applicable to people who suffer with cardio vascular diseases.
  • Viniyoga: It is associated with breathe and movement in flowing exercises which are suitable to each individual. These are generally a better form of yoga for people with back problems or neck injuries as it can be easily adapted by anyone.
  • Raja Yoga: This type of yoga concentrates on liberation (freedom) through meditation and they are only for people who have intense concentration capability.
  • Bhakti yoga: It is also known as devotional yoga and concentrates on self-surrender in front of the divine.
  • Mantra yoga: It is commonly known as the “yoga of potent sound”. They mostly concentrate on liberation by verbal or mental chanting of empowered sounds, such like “om,” “hum,” or “ram.”

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More Chances of Bone Fractures for Non-Exercisers

People who suffer from heart diseases are likely to suffer bone fractures than any other cardiac patients because they don’t do exercises. These patients can reduce the risk of weak bones or fractures by going through rehabilitation and increasing their exercise capacity.  People with heart failures should eat bone-strengthening diets for strong bones.

People with heart failures are at high risk for hospitalization and incapacitating hip fractures than healthier heart patients of similar age groups. In the condition in which heart can’t pump enough blood to the other organs in the body is considered as heart failure. Lung infections and major blood clots increase risk of hip bone fractures. Thirty percent of total patients who suffer from a hip fracture die within one year.

The study on risk of bone fractures for heart failure patients is conducted on 16,294 patients who visited emergency rooms with heart disease from 1998 and 2001 and patient’s ages ranged from 68 to 84. 4.6 percent of people with heart failure experienced a fracture after one year visit to the emergency rooms and patient with no heart failure had one percent hip fracture.

Even after looking all health issues, gender and various medications, patient with heart failure has more risk of bone fracture than other disease patients.

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Athletes and Performance Enhancing Drugs

Before every game athlete drug testing is carried on every athlete who wants to participate or who selected for participating in the games. Athletes are tested whether they use any performance-enhancing drugs for increasing their efficiency. Sometimes, competitors have many questions if any participant wins the game.

These tests are practiced for identifying any use of artificial substances or methods for enhancing athlete’s performance. Some comprehensive sports testing panels test for performance-enhancing drugs including stimulants, which are abused by the athletes.

Doping at games was banned for two very good reasons like use of drug is cheating and health of athletes gets effected by use of drugs. International Olympic Committee is formed for drug testing on athletes while selecting the athletes for the participating in Olympics and list of substances is prepared by the committee, which should not present in the body of the athlete and this list is updated every year.

The main reason of testing or doping is to find good athletes who does not use any chemical or any other substances for enhancing their performance.

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Level of Drugs Should Present In The Athlete’s Body

Athlete drug testing is conducted to ensure that no participant should have an artificially induced advantage of chemical substances. Enormous pressure is faced by the athletes to excel in the competition. Some have very strong desire to win more than one gold medal in the games for that he can go for performance-enhancing drugs or substances. Athletes have random drug testing process but not preplanned timings for drug testing.

Athletes check the levels of drugs through athlete drug testing. Presence of Amphetamine should be less than 500ng/ml for athletes and this helps the athletes for improving their endurances. Presence of Andro should be less than 250ng/ml and it helps in decreasing the body fat and promotes muscle growth. Diuretics help in losing the body weight and this drug is detected within 1hour after use. Ephedrine used for increasing the performance and presence should be less than 1000ng/ml. Mostly urine samples are preferred instead of blood samples for testing most substances, by the International Olympic Committee (IOC) because it easier to collect volumes of urine than collection of blood samples.

Athletes should provide a specimen of approximately 75ml and 27 laboratories around the world conduct the IOC subjected testing for the samples provided. More than 5000 tests are conducted for Olympic testing each year under bona fide conditions and with proper documentation.

Performance-enhancing drugs usage demeans both sport and the athlete who use them. Don’t use any performance-enhancing drugs and participate in the games.

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