Health

The last seven years, or so, at the Tour de France has shown a success story that is very uncommon. Winning seven Tour de France championships is a feat that will be extremely hard to duplicate. Lance Armstrong knew it could be done, even overcoming a life threatening bout with cancer.

While admiring the great courage of one man, we can learn from his experience. Many of us struggle to maintain our weight and keep our diets in top form. We cheat with snacks, fast food, and overindulgence. And it shows in the mirror.

Cycling is just one form of exercise that we have to choose from. The benefits are enormous:

• Anyone can cycle. Regardless of ability, we could all take a stroll around the neighborhood.
• Bikes for everyone. A bike can be purchased by even those without legs. There are no limits to what bike manufacturers have developed. You may have seen some of the new styles.
• Family activity. Kids love to bike, and they love to bike in packs. Join the pack.
• Cycling is transportation. It is possible to live without a car. Bike to the market, school, and work. It’s not as far as you think.

Different Health Problems generally do not allow us to do traditional exercises. Above all, one type of exercise cant be effective to each group facing different challenges. But despite all these different challenges, the general rule applies to all: Extra Effort and Persistence.

Exercise Tips to fight Obesity:

. Light cardiovascular exercises like swimming, cycling, biking, yoga, treadmill, walking

. Low resistance weight training.

. Eat less, burn more

Tip: High intensity workouts are no-no (as they put pressure on the knees.)

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Exercise Tips to fight Hypertension

. Low level aerobic training (biking, treadmill)

. Walking

. Water aerobics, swimming

. Resistance Training (Bench Press, squats and leg press).

. Circuit training.

Exercise Tips to fight Asthma

. Warm-up: Breathing exercises like pranayam, stretching.

. Aerobics: moderate to high intensity workouts.

. Swimming, kick boxing

. Step aerobics.

Different Health Problems generally do not allow us to do traditional exercises. Above all, one type of exercise cant be effective to each group facing different challenges. But despite all these different challenges, the general rule applies to all: Extra Effort and Persistence.

Exercise Tips to fight Arthritis:

. Water Exercises: They are most important. They are gentle on the joints, allow full range of motion and increase strength, thus relieving overall muscle stress.

. Moderate strength training for those aged between 50 and 60 years.

. low-intensity cardiovascular exercises like biking, swimming, cross training, yoga etc.

Exercise Tips to fight Diabetes!

. Moderate to low impact workouts(like treadmill and biking)

. Walking

. Swimming

. High-intensity workouts should be avoided.

Tip: Exercises leads to better glucose tolerance, overall metabolism and glucose control.

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Exercise Tips to fight Obesity:

. Light cardiovascular exercises like swimming, cycling, biking, yoga, treadmill, walking

. Low resistance weight training.

. Eat less, burn more

Tip: High intensity workouts are no-no (as they put pressure on the knees.)

Walking for exercise is a purposeful, brisk walk specifically designed for the purpose of improving health. It is one of the best and cheapest forms of exercise. If you want to improve your general health and keep fit, or if you want to reduce your weight, walking is a good place to start.

Walking keeps you fit and helps you take off extra weight and keep it off. It’s cheap, it’s simple and almost anybody can do it. Walking has a multitude of health benefits for everyone. Here are some of its many benefits:

• Helps reduce the risk of coronary heart disease and stroke

• Lowers high blood pressure

• Helps reduce weight and body fat

• Helps reduce risk of some cancers

• Reduces anxiety and depression and improves your mood and mental well-being

• Helps control joint swelling and pain from arthritis

• Gives you more energy

• Helps you sleep better

• Helps you look better

• Improves bone density and helps reduce the risk of developing osteoporosis

• Helps those people who are recovering from a period of ill-health

Walking for exercise does not need to be strenuous to produce results. Even walking for 30 minutes a day has been reported to produce measurable benefits, even among those who are least active.

Over the past 15 years or so, we have been told that a healthy lifestyle is important. Scientists recommend we should be accumulating on average 60 minutes of exercises a day in order to maintain healthy levels. What exactly does that number mean? Over the course of a regular day, we should be doing some sort of physical activity that adds up to approximately 60 minutes. Whether it is in the gym on the treadmill or just in the garden for the afternoon, adding physical activity is vital.

First we need to know what actually constitutes exercise. The term Healthy activity can be broken down in to three categories; Cardiovascular, Resistance, and Flexibility.

Cardiovascular training

It is recommended to do cardio 2 or 3 times a week. Depending on your fitness level., cardio can consist of a nice walk with your dog, or a vigorous run on the treadmill. Ideally you are trying to increase your cardio capacity. which has many health benefits.

Resistance Training

I know better than anybody that sitting at a desk all day can take a toll on your body. You don’t get much movement and you can get what I like to call “spread butt”

Here is how you can Tone at your Desk

1.Seated Scissors

Scoot forward in your chair and sit straight. Extend legs in front of you about shoulder-width apart. Point your toes and rotate legs out slightly. Keeping legs straight, cross left ankle over right, then right over left. Alternate legs quickly 40 times or do for as may as you can.

2.Supported Single-Leg Squat

Stand a foot or so in front of your chair with your hands on the desk. Rest top of left foot on the chair seated behind you and lower into a single leg squat, keeping right knee alignes over ankle. Stand up and repeat. Do 20 squats on each leg.

3. Standing Calf Raise

Grab a thick dictionary and stand with the balls of your feet on it (so heels are supported). Holding onto the wall, if necessary, rise up onto your toes, then lower your heels untill they’re just and inch off the floor. Press back up and repeat; do 20 reps. For an added challenge do them one leg at a time.

I don’t have much of a problem with belly pouch or bulge, since I’ve been doing one ab exercise or another for most of my life to make my abs flat.

But most of you haven’t done any kind of ab exercise recently or ever in your life so you can benefit by my experience with one particular ab exercise especially.

I know a small ab exercise that can literally whittle your waistline and work your abs at the same time. If you work diligently at this ab exercise, that is.

Here is my ab exercise:
Lie on your back with your knees bent, feet resting on the floor.

Bend your right leg sideways and rest your right ankle on your left knee.

Link your fingers behind your head and situp, twisting your torso as you do, so that your left elbow touches your right knee.

Then lay back down and repeat 20 times. If you’re a beginner at ab exercise you may want to work your way up slowly, starting with five ab exercises everyday and each week adding one more ab exercise on.

A Japanese study found that if you exercise at night you will be less tired the next day. Apparently it increases testosterone levels.

Whether this is the case or not I’m not sure. However, I do know that in my own (and other peoples) experiences it depends on what type of exercise you do.

For those of you who have trained physically hard in the couple of hours before bed and then ingested the necessary food afterwards you may well have found it hard to drop off for a good nights sleep.

I know, in the past, this was the case for me.

Think about it. It stands to reason!

You perform hard physical training, get your body into an ‘alive’ state with blood pumping and sweat pouring, and then expect it to quickly shut down and allow you those precious eight hours sleep a night!

NOT likely!

If this sounds like you, or you would simply like a way to unwind before bed while improving internal health, then keep reading.

I have been counseling people on weight loss, exercise efficiency and nutrition for over twenty years. Every time I go to the gym I observe people, their training tactics and their workout habits. Over the last few years I have noticed something about certain people in the gym that has been interesting. You would think more people would do this but they don’t. What I have noticed is certain people have a habit or process they go through when they workout that most do not. What is interesting is, before I even realize that they do it, I can tell by the way their bodies look that they have this habit. They are leaner, healthier looking, and stronger than most.

Most people if you asked them after years worth of working out, what is the best program for you? They could not even tell you. There are certain types of people who have racing styles out of the gate full steam — only to lose in the end. Do they learn? Not usually.

Press Conference 1996 ? Lance Armstrong
On Wednesday October 2, I was diagnosed with testicular cancer. I have been made aware that it has spread to other parts of my body… I… I am… here to say, I will work with the doctors to overcome… and I will work hard to race once again.

"Just DO it" Nike Ad

Sunday July 24, 2005 Lance Armstrong not only beat cancer, but also went out on top after winning seven consecutive Tour De France bicycle races. If you don’t know, the Tour De France bike race is with out a doubt the most grueling endurance race ever. For the most conditioned athletes it is the hardest optical they will ever face. However, for Lance after cancer, the race seems as if it were just a formality of a race already won.

No one will ever know what truly drives a human being to overcome such odds. No one will ever know what demons they had to face each and every day in those beds, bikes and back roads of their minds. What I do know is Lance did go from denying his condition to having a deep desire to overcome it and succeed!