Twelve Cups » Fitness

Exercising The Liver: An Excellent Guide To Health & Fitness

admin — Fri, 03 Feb 2012 18:33:03 +0000

The symptoms of a damaged liver are: dull aching pain in the right side of the stomach area often under the shoulder blade, terrible pain at the nape, rough tongue, unpleasant taste in the mouth in the morning and the appearance of yellowish color in the whites of the eyes. Other than those, a person with a troubled liver would also frequently feel loss of appetite, dizziness and drowsiness after meals.

With these indications of ailments, the person is often irritated and weak which could affect his entire outlook in life. And this could lead to fast deterioration of the body. Growing old would then become a burden.
But you can do something to prevent that misfortune from happening to you. Aging doesn’t have to bring about all sorts of diseases. It is not a reason that because you are getting old, you are expected to feel all kinds of sickness. There are times when you regret why you never heeded the advice to you before and why you never paid enough attention to your health when you were younger. Instead of dwelling on those regrets, why don’t you try doing something to alleviate that condition? No matter at what age you will decide to do so, it is never too late. Sanford Bennett, a phenomenal celebrity for bodily rejuvenation thru natural methods, has proven so.

In his campaign for total health rejuvenation, Sanford Bennett devised a program of exercise for the liver to keep it in a fine condition. The liver, being a gland, would respond well when exercised. And an exercise involving tension of the abdominal muscles will benefit the liver along with some massaging techniques. But of course, before doing the exercise, one must be familiar with the position and the structure of his own liver.

* First Exercise
There are three exercises Sanford Bennett described for the liver. Feel the location of your liver with the fingers of both hands as you lie on your back. Press the fingers upward past the ribs. The liver can be easily moved and tensed because the abdominal muscles are in relaxed state. Create pressing movements under and upwards. Do this twenty times and increasing daily until you reach 100 or until your condition permits.
This tensing exercise is comparable to the effect you get when you ride a horse. This is an exercise frequently prescribed by physicians when the liver is not in good condition.

* Second Exercise
Lie on your right side and place your left hand over the area of your liver. Position yourself with the head slightly inclined forward and with the knees bent. This will relax the abdominal muscles and place the liver forward. With your knuckle of the thumb or the pad of a finger, press well under the ribs and massage the liver.

* Third Exercise (Percussion)
Light thumping of the liver will also help in the healthy activity of the liver. Lie on your left side which inclines the liver forward and the muscles relaxed. With your right fist, strike lightly but rapidly on the area. Begin with twenty strikes and increase daily up to how many your condition permits. When the liver is properly taken cared of, the whole body system is guaranteed to be in a good condition. And when you pay equal attention to all the parts of your body, there is no need to worry about your health failing. Take care of your body.

The Key to Health and Fitness

admin — Thu, 02 Feb 2012 06:35:14 +0000

It is quite alarming how many people are put at risk simply by being overweight, and of course there is only one reason for most of them overweight, and because they do not “do not have a healthy diet. That said, are becoming increasingly health conscious today, and start paying more attention to your diet and fitness level.
The key to healthy eating
The first thing to remember about a healthy diet, the diet should include foods from all food groups, and of course a healthy diet should be accompanied by regular exercise. If the advice of health professionals is anything to go by, it seems that many people have trouble following a healthy diet, but need not be difficult. The main culprit, of course, is the fact that so many people lead a hectic life today, which usually results in stress situations that are difficult to focus on healthy eating.
Ultimately, however, is that you can stay with a healthy diet, regardless of how busy lifestyle and hectic. Remember, if you really want to get fit and lead a healthy life, then nothing is impossible.
For example, health professionals recommend starting including a variety of foods in your diet, and these must come from all different food groups. This in itself provides a solid basis to avoid junk food, fast foods and processed foods, which can lead to weight gain. In addition, we also must focus on restricting yourself about foods that are high in fat, sugar and salt. It is also advisable to weigh yourself on a regular basis to determine if your body is actually all the nutrients you need.
How to tell if your diet is healthy?
If you are generally free of any disease, then it is a good indication of healthy living. If you do not know exactly what kinds of foods are healthy and which are not, then you might consider some advice from health professionals. A healthy diet should be based mainly on starchy foods, and that give your body the energy it needs and also provide a wide range of nutrients such as calcium, iron, fiber and some vitamins. These foods include:
Rice
Potatoes
Cereals
Pan
Pasta
Your plan should also include plenty of fruits and vegetables. In fact, you can ensure that your body gets enough vitamins by eating at least five servings a day can consist of the following:
Oranges
Apples
Carrots
Beans
Peas
Broccoli
Fish should also play an important role in your diet, and whenever possible, you should try to choose fish that contains a large amount of fish oil. This ensures that the body gets enough protein, vitamins and a wide range of minerals not found in other foods.
Even if it makes you happy from time to time, you really need to look in regard to saturated fats. Please note that some foods that are high in saturated fats tend to be high in sugar and calories complex. Foods to be observed:
Sausages
meat pies
Hard cheese
Butter
Lard
Cakes
Cakes & Cookies
Cream
Confectionery
Limit your intake of salt – the medical profession has long been warning people that salt can cause hypertension and blood pressure during high school has the potential to cause several other coronary problems.
All health professionals recommend that a person should drink six to eight glasses of water each day to ensure that your body is sufficiently hydrated. In fact, many health professionals will tell you that no diet can be a healthy diet unless you’re drinking the right amount of water.

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Fitness Tips: Personal Training For Better Health

admin — Thu, 29 Dec 2011 18:33:03 +0000

the body fit and fine is to follow the fitness rules that help you maintain your physique in right way. These tips describe people how they can manage with changing conditions to keep their bodies strong. Since the body needs different treatments in changing weather and climate, you must be careful about it. The best fitness tip to maintain body is to enjoy regular yoga or workouts. It not only keeps your health robust but also provides fresh air to your brain to improve its capability.

Once you are addicted to yoga in morning, you will feel drastic changes in your body and it will always keep you happy. Another outstanding fitness tip is to avoid junk foods from your regular diet. Though you can have it occasionally but regular use of the junk food can increase your weight along with cholesterol in your body. Moreover, drink more than 10 glasses of water in day. Water is considered as the perfect and natural calorie burner and it also keeps the digestive system perfect in any condition. You can also drink limewater in early morning that will also help your body maintain its skin and overweight.

Importantly, you must bear in mind that playing games is also a good way to keep the body strong and vigorous. You must include the schedule of playing games in your daily work plan. You can play any game of your wishes to be fit and fine. In fact, it also helps your mind take quick decision at In present times, everyone wants to look smart and dashing! The easiest way of keeping the eleventh moment. Well, it is also necessary that you follow your fitness chart on a regular basis or it won’t work for you.

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8 Ways To General Health And Fitness

admin — Fri, 09 Dec 2011 18:39:29 +0000

Weight Loss, Weight Gain, Fitness and Nutrition type of tips I had a few left over that couldn’t really be placed into these categories. But as you will see they are right on the money for your general health and fitness and can be used in your everyday activities.

Lets take a peek:
What Is A Healthy Diet – A healthy diet satisfies two criteria: It contains enough fibre and a number of micronutrients including vitamins and minerals to maintain a healthy body. It is balanced in forms of fat, protein, and carbohydrates and micronutrients.

Don’t Train With The Flu – This is one of the biggest exercise blunders you can make A number of temperature raising viruses, including the flu can affect the muscles.
People often forget that the heart is also a muscle and can be weakened by the flu virus. Normally our hearts can cope with the strain of this, but exercising on top of an already weakened heart is potentially fatal. After a bout of the flu, you should wait at least 48 hours before exercising again.

Cool Down – When you do a strenuous workout the blood vessels in your muscles dilate to deliver more blood for the muscles to operate. The skin vessels also dilate to increase the heat loss from your body, which is why you get flushed after exercise.
If you don’t give your blood and skin vessels enough time to recover, and jump straight under hot water your skin vessels will dilate even further. Then your heart goes into overdrive trying to pump blood throughout the body.
Ultimately you might notice symptoms like faintness, dizziness or at worst, you could even collapse.

Don’t Eat Before Exercising – Always try to eat two or three hours before your exercise and not after that. If you do eat before exercise you can develop what is known as “dumping syndrome’ where the blood supply that normally goes to your muscles during exercise is diverted to your gut.
This means that you’re not getting enough blood to your muscles, which can cause you to become lethargic and faint.

Try to Give Up Smoking – the best and easiest way to give up smoking is to replace it with another habit. Unfortunately, quitting has been associated with weight gain if you replace your cigarette habit with a candy or snack food habit.
So replace the smoking with the habit of exercise!! Nothing tough or painful at first and build up to it.

A five minute walk instead of a cigarette and aim to build it up slowly and easily.
Before, you will be fitter, you will be healthier and your body will be more you realize tight and toned. You will feel better in the morning, your breath will be worth being near again and fingernails, hairand skin will take on a much younger fresher look!! Of the people who die from lung cancer, 95% of them smoke.
Protein Power – Carbohydrates supply the sort of calories easily burned during cardiovascular exercise, but protein plays an important part in building muscle mass – or rather in not storing food as fat. “This is largely because the bulk of protein that is eaten will be used to build muscle”.

Further the average male will lose 500gms of muscle – not fat – every year once he stops regular exercise. While older men and women are usually touted as the beneficiaries of strength training so to are the young.
Planned Exercise – I suggest you start with 100 minutes per week of mildly puffing exercise be it 2×50 mins, 3×35 mins, 4×25 mins, 5×20 mins all of which produce the same results.

Mix up your aerobic activities in the gym; use the treadmill, bike, climber or any other training gear available to you.
Keep A Training Log – Keep a training log for all your fitness requirements, keeping account of the reps you are using, how many sets, what weights you are using and also the date, time and where the workout took place is imperative for gauging your day to day progress. Also recording all cardio- vascular activities is just as important.
In conclusion, these general health and fitness might have been left to last but the are still right up there as far as your health and fitness is concerned.

Twelve Tips

Goal Setting in Fitness & Nutrition

admin — Sun, 16 Oct 2011 06:36:35 +0000

GOAL SETTING PRINCIPLES AND STRATEGY
Set Specific Goals. The goal must be measurable, such as “bench press 275 pounds” by a certain date rather than “increase the bench press” and without a concrete date in mind.Set Difficult and Realistic Goals. The goal must be within reach, yet challenging in order to increase mental arousal and motivation. Easy goals will not be motivating, yet goals that are nearly impossible will hinder motivation for future workouts. Goals must reflect your genetic ability accurately; as strength and size increases, the ability to match past goals will diminish.

Establish Short-term Goals. Each main goal must consist of sub-goals or short-term goals. Before a person can increase chest measurement by an inch, or bench-press an additional 50 pounds, he must progress in smaller amounts. Being able to see patterns in those amounts (your results over a particular period of time), or lack thereof, provides valuable data and feedback in your ability to achieve long-term goals during a specific time frame. Not being able to achieve short-term goals provides further information as to what is not working and the need for a new plan of short-term goals in order to achieve the long-term goal.

Develop Goal-Achievement Strategies. A trainee cannot achieve short- or long-term goals without knowing how he or she eventually will get there. In order to lose an inch off the waist, you must first lose a quarter-inch, then a half-inch, etc., and each step requires a certain amount of exercise and a proper eating plan. These aspects determine your daily or immediate goals.

Create Backup Plans of Action. What happens if a short-term goal is not reached? If something goes wrong, is it probable that the long-term goal will be reached? It will be difficult to get back on track if a backup plan of action is not established to correct any minor setbacks. If the goal is to lose a quarter-inch off the waist during the first month, and the trainee only lost one-eighth inch, the chances of losing a quarter-inch during the next phase of the strategy is highly unlikely (unless exercise is increased and eating is decreased). It will be necessary to rethink the strategy and decide what must be done in order to get back on track. But rather than waiting for the possibility offailure, strategize ahead of time and anticipate failure or what could go wrong.

Individual Personality Considerations. Prior to establishing goals, personality must be considered. Is the person a high-achiever or a low-achiever? Does the person have the commitment and can he or she maintain that commitment? Can the person sustain the motivation to reach a difficult goal that may be a year away while paying attention to diet and intense exercise during that time on a daily/weekly basis? Does the person have the maturity and intellect to work through any problems leading to each goal? How does the individual accept failure as a learning experience or another “nail in the coffin” of defeat?

Provide for Goal Evaluation. At the end of each short- and long-term goal, evaluate performance, dedication, motivation, and well you did to achieve (or surpass) your goals. From this information it will be easier to establish future goals, and to make goals easier or more challenging, by learning from mistakes, failures, and successes. Also, evaluate the backup plans of action and if any of those steps needed to be implemented, your problem-solving skills, what went right, what went wrong, andany factors that were not considered.Provide Goal Support.

Share goals with others, such as a loved one, friends, a mentor, or associates on the Internet. Telling people about what you intend to achieve increases support and keeps you on the path to prove your ability rather than experiencing humiliation or embarrassment from backing down when the going gets tough. Regular updates on a long-term goal, and how each short-term goal is proceeding will keep you in check and sustain motivation.

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Effects of Cigarette Smoking on Teen’s Health

admin — Wed, 15 Dec 2010 13:41:07 +0000

Cigarette smoking has harmful effects on Teenagers health and increases the risk of contracting lung cancer and other smoking related cancers. Cigarette smoking is harmful especially for teenagers as their body is in developmental stage. Teen smokers can develop smaller lungs, weaker hearts, and other health complications.

Although active smoking is associated with various harmful health effects, studies have shown that passive smoking can also cause coronary heart diseases, chronic respiratory problems, lung cancer etc. One cigarette smoked reduces the lifespan of individual by 11 minutes. Composition of CigaretteA cigarette smoke contains around 4000 chemical compounds and around 69 of them can cause cancer. A cigarette smoke also contains 43 chemical compounds that are identified are carcinogens.

Apart from Nicotine which is the basic chemical in a cigarette that causes addiction, some of the harmful chemicals found in cigarette smoke are carbon monoxide, nitrogen oxides, hydrogen cyanides, ammonia etc. Cigarette smoke is also found to have mutagens which are chemical compounds that cause mutations in genes. A single puff releases these harmful chemicals in the body and is responsible for various health effects and lung cancer. Harmful Effects on BodyCigarette smoking is responsible for significant number of cancer related deaths.

The person who smokes cigarettes is at the risk of contracting cancer of lungs, larynx, oral cavity, pharynx, esophagus etc. Short term effects of smoking include respiratory problems, nicotine addiction, and addiction to other drugs. The carbon monoxide in cigarette smoke reduces the oxygen level in blood. Lack of oxygen in blood then affects the functioning of vital organs like brain, heart, lungs etc. Smoking also increases the risk of cardiovascular diseases and stroke. Long term exposure to smoking can result in lung cancer, low levels of lung functioning, reduced rate of lung growth etc.

Physical effects of smoking include reduced stamina, performance, and endurance. Smoking also makes a person looks older as it depletes the vitamin A levels in the body. Teenage smokers experience shortness of breath three times more than non-smoker teenagers. Smoking may result into chronic obstructive pulmonary diseases (COPD) like bronchitis and emphysema. Smoking cigarettes or tobacco use during pregnancy has harmful effects on both the mother and unborn baby.

It increases the risk of pregnancy related complications. Even passive smoking is damaging for the health of infants and children and they can suffer from respiratory problems like asthma, nose and throat infection etc. Difficulty to Quit SmokingSmokers find it difficult to quit smoking due to physical, mental, or emotional side effects that arise when they try to quit smoking. When smokers try to quit smoking they may feel craving, anxiety, irritability, intestinal disorder etc.

People may also feel changes in emotions, temper changes, inability to focus etc. Difficulty to quit smoking arises as the body is accustomed to nicotine addiction and sudden withdrawal causes these side effects. People who want to get rid of smoking should quit the company of friends who are smokers. They should join groups who have quit smoking or trying to quit. Support from family and friends prove beneficial at this state. Strong will power and motivation will help the people to withstand these side effects. There are more chances that teenagers who start smoking at early age are likely to continue smoking in older age and abuse drugs or alcohol. Teenagers should be made aware of harmful effects of smoking on their health. Awareness drives and anti-smoking campaigns at schools and colleges can help prevent teenagers from taking up smoking.

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