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The study, published in the Journal of Aging and Physical Activity, found that exercise, particularly strength training, affected mood in individuals over 62. According to Arent, one reason for that is what strength training does for seniors' self-esteem. "Strength training prevents loss of muscle mass and bone density, conditions that can interfere with the independence and quality of life of an older person," he says. "Mundane tasks that were once difficult, such as grocery...

Your Eyes Needs Exercise Too!

Your Eyes Needs Exercise Too!The study, published in the Journal of Aging and Physical Activity, found that exercise, particularly strength training, affected mood in individuals over 62. According to Arent, one reason for that is what strength training does for seniors' self-esteem. "Strength training prevents loss of muscle mass and bone density, conditions that can interfere with the independence and quality of life of an older person," he says. "Mundane tasks that were once difficult, such as grocery shopping, are no longer an issue." And when an older person can resume abandoned physical activities, like playing with grand-kids or gardening, it's amazing how quickly his or her depression lifts.Eye ExerciseRub your hands together to make them warm. (You can shake them or hold them in front of a heat vent if you prefer) Then close your eyes. Cover your eyes with your warm hands. Make sure your hands do not touch your eyelids and that you do not rest your cheekbones on your hands. If you want to place the weight of your head on your hands, put the weight on the forehead. Then look at the dark. If you see spots or zaps of light, wait till you see the dark. Don't hurry. Do this at least twice a day for 5 to 15 minutes.Exercise also helps lower your blood pressure. Your lungs will also benefit from exercise as they become better conditioned so that activities such as climbing stairs will not make you out of breath. Muscles that are not used become small and inelastic, but aerobic exercise will help tone your body by increasing muscle size, strength and flexibility while burning calories. Exercise can also help alleviate stress and make you more productive, so choose something that you enjoy and stick with it.Arm Exercise1. bend your arms so that there is a 90 degrees angle at the elbow2. swing the arms forward and backward so the elbow is high at the back3. try not to swing the arms to high or across the body in the front (hands should not be above shoulder height nor should they cross the midpoint of your body4. keep the angle at the elbows at 90 degrees throughout the swingsIt seems that almost everyone from time to time will use family life as an excuse for not having any time to exercise, missing out on even a single exercise benefit.

Exercising at Home with Videos

Exercising at Home with Videos

These days, there are a lot of people purchasing exercise videos and to say the least; there are plenty to choose from. But the question is, are there really any advantages to using "exercise videos" ? Well, in a word, yes, there are actually a lot of advantages to using exercise videos. Lets discuss some of those advantages.For one thing, exercise videos are made for home workouts. Home workouts offer a lot of advantages over going to the gym. You can exercise any time during the day and there will be no time when you will have to worry about dealing with crowds. There will be no waiting for equipment. You do not have to be on time for a scheduled class. You can wear any cloths you want. You only have to buy each video one time but you can use them as much as you want while the gym has ongoing fees to pay. You also do not have the extra time spent driving to and from the gym.Exercise videos come with a very wide selection of different kinds of workouts. There are videos for aerobic workouts, strength workouts, circuit workouts that combine the previous two, yoga, stretching, and even mental exercise like meditation. They can be found in a variety of different styles like dance aerobics, step aerobics, kickboxing, Pilates, and jump rope just to name a few. You can get ones that are very easy if you are just starting out, or ones that are much more difficult as you become more advanced. You can even buy videos that are geared for specific purposes such as workouts for seniors, for children, for pregnant women, and for those with back pain. You can get exercise videos that do not require the use of equipment, as well as ones that use such items as stability balls, rubber tubing, aerobic steps, free weights, mini- trampolines, and body bars and even home gym multi-stations. Whatever equipment you have, there will be a video you can buy to show you a routine that uses it. These exercise videos as well as any of the equipment that may be used in them can easily be bought online as well as in any number of department stores and fitness equipment catalogs making it practically effortless to get them. Exercise videos are a very good tool to help you get the most out of your home workouts. They give you structured routines to follow as well as giving you a variety of types and intensity levels of exercise that you can do. The most important thing to remember however is this, simply popping an exercise video into the VCR, then sitting back on the sofa and watching it with your feet up will do nothing for your waistline. Getting up and following along on the other hand will get you on your way to the results you want to achieve.

Home Exercise Equipment Selection

Home Exercise Equipment Selection

Exercise equipment is usually a hot item especially just after the new year. Guilt and hope for the future often prompt newbie exercisers to spend huge amounts of money on equipment they probably will not use longer than 6 months. The biggest draw to home exercise equipment is the privacy that exercising in home provides. Last year alone 5 billion dollars was spent buy American Consumers just on exercise equipment alone. Needless to say the purchasing of exercise equipment is a huge investment and not one that should be taken lightly. The best way to spend money effectively is to aggressively research and educate yourself on the particular type of home exercise equipment you would like.An important questions to ask yourself are whether you enjoy exercising at home. If your already own and use workout video, floor mats, and free weights then yes you probably do enjoy exercising at home. Also before buying high end home exercise equipment decide whether or not you can make due with less expensive exercise solutions. For example changing a mountain bike into a stationary bike with bike mount, or using free weights instead of weight machine. Then decide on where the exercise equipment you planned to buy should live. Measure the space and take those measurements when looking for home exercise equipment. Make sure the location you choose has all the amenities you need for exercise like a tv or radio. Make sure there is a window available for air flow.A great solution to knowing which home exercise equipment works best for your is to go to the gym and try the equipment. Most gyms offer a monthly memberships which means you do not have to pay for more than a month. Make sure you go when the gym is not busy and try working out on various machines. If you have a gym attendant available ask him for advice. These people work with clients day in and out and may be able to help you flesh out what your needs are and what are the best home exercise solutions are. Remember buying home exercise equipment is a big investment and if you want to spend your hard earned money efficiently you must first do the necessary research to know what you need and if you will use it. Exercise is great for your health and a correct investment in exercise equipment can add years to your life.

Treadmill Belt Care And Maintenance - How Important Is It?

Treadmill Belt Care And Maintenance - How Important Is It?

Regardless of the type of belt you have on your treadmill, the most important aspect of any belt is how well you take care of the belt. Many factories have decided to put warnings in their manuals to not lubricate a walking belt. The reason many do this is because of all the crazy things that people use to lube the belt. Ive seen people use everything from motor oil to WD-40 to Crisco in order to lube the belt and you should only use a commercially available treadmill belt lube on a " "treadmill belt" " . Many other products like WD-40 or most commercially available spray silicone lubricants will ruin the backing of your "walking belt" . Some of these lighter lubricants can actually cause the belt to create more friction on the treadmill deck than not using any lubricant at all.Finding a lubricant that is designed just for your machine can be difficult. Most commercially available lubricants for treadmills are composed of food grade liquid silicone which has as much in common with spray silicones as a fish has with a bicycle. Other treadmill lubricants use a synthetic polymer and others use products such as Teflon or something as simple as wax. The key is to make sure you use a product that is designed to work with your treadmill and has been designed to work exclusively with treadmills. Another important point is to make sure to keep the top of the belt clean. Dirt can have its own insulating effect on the walking belt. What we suggest is buy a new pair of shoes for each person that will be using the treadmill and only use them when walking on the treadmill. This keeps dirt, road grime, sand, etc. off the top of the belt. It is surprising just how much trash can build up on a belt just from people carrying dirt on to it from their shoes. We also suggest cleaning the top of the walking belt at least once a quarter. It is easy to do and any treadmill belt cleaner along with a clean nylon bristle brush works great to keep the belt clean and running at as low a temperature as possible.Many people dont realize the need to maintain the most important part of their treadmill. The dealers are sometimes only concerned with making the sale and getting the product out the door. Maintenance will always be a necessary part of using your treadmill and the belt is the most important part to maintain. If you maintain your belt well and keep it properly lubricated it will not only make your belt last longer, but also keep your treadmill running better for longer. It is relatively low effort and considerably cheaper than the alternative, in short, it just makes sense. So keep up with your maintenance otherwise you could have much bigger problems than you expect.

Back Exercise, Making Your Back Work For You.

No matter, what our jobs, all of use our back every day when we're sitting, standing, lifting, even lying down. A back injury can result in pain, disability, and even loss of income if it prevents us from doing our jobs. Together with proper lifting techniques, back exercises are one of the most important things each of us can do to strengthen our backs and help protect them from accidental injury and sports injuries. The right "back exercises" , when done on a daily basis, can help you to keep your back fitness at the best possible level. Remember, though, if you are experiencing back pain of any sort, check with a healthcare professional before doing these or any exercises. And do the exercise according to the medical advice rendered by that professional. Sciatica is the disease which affects nerves of the back. To control the back pain due to the nerve disease you must undergo strength training in physiotherapy.If you understand the concepts of how backs get injured by bad back exercise habits you can easily tell if you are moving in healthy ways, if an exercise will help or harm, or if you're doing a good exercise in bad way. You're not helping yourself if all you do is a "list" of exercises. Worse, many people are given a list of things to never do again. This list is often favorite activities that made their lives worthwhile and fun.Most people spend their lives doing activities with poor posture that rounds their lower back. They sit, stand, walk, and exercise round-shouldered and round-backed. This shortens chest and shoulder muscles in front, and over stretches and weakens your back. Like squeezing a water balloon in front, when you round forward, it squeezes the front of your discs between your back bones (vertebrae) above and below the disc.

The Routine of the Training

In order to be effective, fitness training must be well assimilated and personalized. The process of learning and mastering the exercises properly takes a lot of time. Many of the movements must be practiced until they become automatisms; this way, the focus will be on the muscles that are worked out and on intensity of practice, rather than on the execution technique. But this routine of training has also some disadvantages.One of them is monotony the exercises get to be really boring for the practitioners. On the other hand, at least 4-6 weeks are necessary for checking and proving the potential of training, developing, losing weight, etc. that a program might have. A shorter period of time will not be enough for drawing relevant conclusions on the effectiveness of the program. Thus, a certain psychological resistance to monotony is necessary from the very beginning.Another disadvantage of routine is the fact that the muscles act under the principle of economy of effort. This means that, soon after starting the program, they do not react to the stimulus with the same effectiveness as in the beginning. A state of limitation intervenes, when, in spite of the same efforts, the sportsman will not progress any more. Stagnation of good results might be very frustrating for the sportsman, who could, finally, abandon training completely. For avoiding this, it is advisable to change the program periodically, so that the muscles will have time to 'forget' the first exercises; the sportsman can come back to them after getting through a few different programs.A completely new program can have disadvantages, for example the fact that learning it demands an increased effort of attention, of focusing, and sometimes even involve mental stress, determined by the degree of difficulty of the program. However, some practitioners can see a positive aspect in this, considering the new program as a challenge, which will 'refresh' them psychologically. On the other hand, a too frequent change of programs can be as ineffective as maintaining them for too long. Changing the program before benefiting of all its potential of progress is like giving up antibiotics treatment after you have the impression that the symptoms disappeared.It is important for the sportsman to observe carefully his own reactions from one training to the next; this way he will be able to choose the best moment for taking up new routine. It is very easy to consider some temporary states of indisposition, irritability or tiredness as limitation or overtraining and to abandon, in consequence, a program which would still have a lot to offer. This is another case in which the experience accumulated by the practitioner in months or years of training will help him take the right decision and change the program when it is best for the body. If the sportsman makes the right choice, he will feel progress even in the first sessions of training and he will not need a long period of adaptation.In time, the sportsman can develop a conditioned reflex, meaning that the body will ask regularly, at certain intervals, for a change in the routine of the training. This way, new solutions can be anticipated for getting over the critical fazes of stagnation. Moreover, the interest for the training will remain constant. The active breaks (active recovery), which must be initiated once a trimester, a semester or a year, can submit to this rhythmic conditioning. They intrinsically belong to the training and their importance must not be underestimated.

Summary

The study, published in the Journal of Aging and Physical Activity, found that exercise, particularly strength training, affected mood in individuals over 62. According to Arent, one reason for that is what strength training does for seniors' self-esteem. "Strength training prevents loss of muscle mass and bone density, conditions that can interfere with the independence and quality of life of an older person," he says. "Mundane tasks that were once difficult, such as grocery...