rx64: Fitness

10 Pain-Fighting Foods

Your body is under attack -- but you probably don't even realize it. You have no symptoms. You feel fine. Everything seems to be operating normally. So what's the problem? <div style="float: left; height: 240px; width: 315px;"> <a href="http://rx64.com/blog/wp-content/uploads/2015/08/14-2-ginger-rx64.jpg"><img alt="14-2-ginger-rx64" class="alignnone size-medium wp-image-11876" height="225" src="http://rx64.com/blog/wp-content/uploads/2015/08/14-2-ginger-rx64-300x225.jpg" width="300" /></a></div> Inflammation. It's a normal process that is designed to help your body recover, which causes the occasional ache or pain. In small doses, this is fine. But if you're constantly putting your body under stress --whether from work, illness, or even exercise -- your body flips into protection mode. The inflammation that's meant to protect you instead causes your body to fight against itself. The system breaks down, and you become more vulnerable to injury or even disease. But the process of healing your body can be improved with several small, simple changes. For example, many foods contain anti-inflammatory compounds that can alleviate pain and swelling, and help protect your body. Amanda Carlson-Phillips, the vice president of Nutrition and Research at Athletes’ Performance, shares which foods provided the most powerful boost to your body's ability to regulate and reduce inflammation. Here are her top 10: Cinnamon Once considered more precious than gold, cinnamon is one of the world's oldest and most coveted spices. Research has shown that cinnamon not only reduces inflammation but also fights bacteria, assists with blood sugar control, and enhances brain function. Sprinkle cinnamon over yogurt, cereal, or oatmeal or add it to a smoothie or a glass of low-fat milk. Ginger This flavorful root is available all year and used in everything from soda to stir-fries. Ginger contains several anti-inflammatory compounds called gingerols, which may relieve joint pain, prevent free radical damage, protect against colorectal cancer, and increase immunity. Ginger is also a natural anti-emetic, often used to alleviate motion sickness and morning sickness. Steep a couple of slices of ginger in hot water for ginger tea or blend it with soy sauce to top a stir-fried dish. Onions Onions are packed with sulfur-containing containing compounds, which are responsible for their pungent odor and associated with improved health. These widely-used and versatile vegetables are believed to inhibit inflammation and linked to everything from cholesterol reduction to cancer prevention. Try using onions as a base for soups, sauces and stir-fries. Other foods with the same benefits include garlic, leeks, and chives. Tart Cherries One of the richest known sources of antioxidants, tart cherries are an anti-inflammatory powerhouse. New research suggests that tart cherries offer pain relief from gout and arthritis, reduce exercise-induced joint and muscle pain, lower cholesterol, and improve inflammatory markers. Drink a glass of tart cherry juice in the morning with breakfast or combine dried tart cherries with nuts for a snack. Walnuts Walnuts are one of the healthiest nuts you can eat. They're loaded with anti-inflammatory, heart healthy omega-3 fatty acids and provide more antioxidants than Brazil nuts, pistachios, pecans, peanuts, almonds, macadamias, cashews, and hazelnuts. Walnuts are also a great source of protein and fiber. Top yogurt or salad with a handful of walnuts or eat raw walnuts as a snack. Turmeric A mustard-yellow spice from Asia, turmeric is a spice often used in yellow curry. It gets its coloring from a compound called curcumin. The University of Maryland Medical Center found that curcumin can help to improve chronic pain by suppressing inflammatory chemicals in the body. Make a homemade curry with turmeric or mix it into other recipes once or twice a week. Pineapple This tropical yellow fruit contains the enzyme bromelain, which is helpful in treating muscle injuries like sprains and strains. According to a study in the journal Inflammatory Bowel Disease, this enzyme may also help to improve digestion along with aches and pains associated with rheumatoid arthritis. Add pineapple to a smoothie or salad to help improve your body's tweaks and twinges. Flaxseed Flaxseed is packed with omega-3 fatty acids which can help to reduce inflammation in the body. The Harvard School of Public Health reports that omega-3 found in flaxseed may help in blocking pro-inflammatory agents. Grind flaxseed to release the oils, and then add a spoonful of it to your salad, oatmeal, or yogurt. For more omega-3-rich foods with anti-inflammatory benefits, eat soybeans, extra-virgin olive oil, and fatty fish like salmon and tuna. Carrots Colorful orange carrots are rich in carotenoids, a group of phytochemicals known to help protect cells from free radicals and boost immunity. They also help regulate inflammation, according to the University of Rochester Medical Center. Add carrots to your salad or cook them as a side dish for any meal. Other carotenoid-rich foods include apricots, tomatoes, sweet potatoes, squash, and pumpkin. Dark, Leafy Greens Dark, leafy greens like spinach and kale are packed with flavonoids, a phytonutrient that boost heart health and may help ward off cancer. According to the Alzheimer's Association, flavonoid-rich foods may also reduce inflammation in the brain, possibly slowing the progression of Alzheimer's disease. Eat a spinach salad a few days a week for a powerful punch of flavonoids. Other good sources are kale, soybeans, berries, tea, or even a glass of wine.<hr>

Your body is under attack -- but you probably don't even realize it. You have no symptoms. You feel fine. Everything seems to be operati...

Ways to Keep Your Body Healthy

11:32 PM Ajay Verma 0

<div style="height: 150px; width: 315px; float: left;"><a href="http://rx64.com/blog/wp-content/uploads/2015/08/800x400_running_beach-rx64.jpg"><img alt="800x400_running_beach-rx64" class="alignnone size-medium wp-image-11855" height="150" src="http://rx64.com/blog/wp-content/uploads/2015/08/800x400_running_beach-rx64-300x150.jpg" width="300" /></a></div> A healthy body not only contributes to a more active, productive and fulfilling life, but can also add years to your life. When your body has a strong immune system to combat health problems, your risk of developing eye problems, arthritis and chronic diseases like cancer, Type 2 diabetes and heart disease is reduced. By following a few guidelines, you can develop habits that contribute to the ongoing health of your body. <hr> Eat Healthy Foods When you eat right, you not only feel better and have more energy, but you also provide your body with vital nutrients -- protein, carbohydrate, fat, vitamins, minerals and fiber -- that maintain your body's health. A nutrient-rich diet includes whole grains, fish, nuts, eggs, poultry and lean meats, fat-free or low-fat dairy foods such as yogurt and fortified milk, and unsaturated fats like olive oil and avocados. Avoid processed and refined foods, which are typically loaded with saturated fats and sugar. These foods have little nutritional value and can cause your blood glucose levels to rise and then quickly drop, leaving you feeling tired. Regular Exercise Like eating a healthy diet, participating in regular exercise is crucial to keeping your body healthy. Regular physical activity helps control your weight, strengthens your bones and muscles, improves your mood and overall mental health and may add extra years to your life. According to the Centers for Disease Control and Prevention, moderate-intensity exercise, such as brisk walking, is safe for most people. Participate in at least 150 minutes of moderate-intensity aerobic exercise a week. If you are experiencing health issues, check with your doctor before beginning any exercise program. Get Enough Sleep Although the amount of sleep needed varies with each individual, getting adequate, quality sleep plays a vital role not only in your daily performance, but also in keeping your body healthy throughout your life. Sleep is necessary for the healing and repair of your heart and blood vessels. It aids in the balance of your body's hormones and supports your body's growth and development. Your immune system, which defends your body against infections and other harmful substances, relies on adequate sleep to remain strong and function properly. Noticing when your body needs sleep and honoring that need is important to maintaining good health. Aim for seven to eight hours of sleep a day. Reduce Stress Stress management in your busy, active life plays an important role in keeping your body healthy. Although stress can't be avoided, it can be controlled. When stress is repeated, excessive and left untreated, your body can develop physical health problems, such as high blood pressure, weakened immune system, and mental issues like depression and lack of concentration. Strategies like exercise, yoga, meditation or participating in stress-reduction programs are effective ways to manage your stress and help keep your body healthy. Drink Water Keeping well-hydrated is essential not only to your body's health, but to its survival. Water is an essential nutrient that makes up between 60 and 70 percent of your body. Every cell in your body needs water to function properly. Water maintains body temperature, moves nutrients and waste materials through your body, helps normalize blood pressure and lubricates and cushions body joints and organs. You must replace the water lost through body functions like perspiration and breathing every day to avoid dehydration. Keep a bottle of water handy during the day to drink from. A good rule of thumb for estimating adequate daily water intake is to drink, in ounces, half your total body weight. For example, if you weigh 140 pounds, drink 70 ounces daily.<hr>

body Fitness Health keep fit Ways to Keep Your Body Healthy

A healthy body not only contributes to a more active, productive and fulfilling life, but can also add years to your life. When your body ha...

Meditation & Mind

1:05 AM Ajay Verma 0

<img alt="meditation-rx" height="200" src="http://rx64.com/blog/wp-content/uploads/2015/08/meditation-rx-300x200.jpg" style="float: left;" width="300" />   Meditation is a way of transforming the mind. Meditation allows a person   to   control their thoughts, and promotes positive energy. All of us seek peace   and harmony, because a lot of us find a lack of this in our lives. We all   want   to be happy. Happiness is a goal we strive towards more often than   attaining it. At times we all experience dissatisfaction in life–agitation,   irritation, disharmony and suffering. Our personal dissatisfaction remain limited to ourselves and yet we keep sharing our suffering with others. The atmosphere around each unhappy person becomes charged with agitation. In this way, individual tensions combine to create the tensions of society. The basic problem of life is its unsatisfactory nature. Things that we do not want, happen, and things that we want, do not happen. A graphical explanation of life A graphical explanation of life Twenty five centuries ago in Northern India, a man decided to investigate the problem of human suffering. After years of searching and trying various methods, he discovered a way to gain insight into the reality of his own nature and to experience true freedom from suffering. Having reached the highest goal of liberation, of release from misery and conflict, he devoted the rest of his life to helping others do as he had done, showing them the way to liberate themselves. This person was Siddhartha Gautama, known as the Buddha, or the enlightened one. Buddhist meditation practices helps to develop concentration and emotional positivity. Meditation can be used to combat stress, depression. Buddha did not teach any religion or philosophy or system of belief. He called his teaching “Dharma”, that is “Law”, the law of nature, experienced and verified by oneself. Therefore, in his teaching Buddha always gave highest importance to the direct experience of truth. What he had experienced, he explained as clearly as possible so that the others might have guidelines with which to work towards their own realization of truth. The only way to experience truth directly is to look within, to observe oneself. All our lives we have been accustomed to look outward. We have always been interested in what is happening outside, what others are doing. We never try to examine ourselves, our own mental and physical structure, our own actions, our own reality. Therefore we remain unknown to ourselves. We do not realize how harmful this ignorance is. Meditation makes one feel relax and calm. Meditation gives peace of mind. Meditation is the key to healthy life. Meditation Tips Meditation is easy to learn and an important contributory factor to mind/body health. <ul> 	<li>The first step towards practicing meditation is learning to breathe in a manner that facilitates a state of calmness and awareness.</li> 	<li>If you are sitting, keep your spine straight and let your shoulders drop.</li> 	<li>Focus your attention on your belly, feeling it rise or expand gently on the in breath and fall or recede on the out breath.</li> 	<li>Every time you notice that your mind has wandered off your breathing, notice how it took you away and then gently bring your attention back to your belly and the feeling of the breath coming in and out. Your job is simply to bring your mind back to your breath every time, no matter what it has become preoccupied with.</li> 	<li>Practice this exercise for 15 minutes at a convenient time every day, whether you feel like it or not, for one week and see how it feels to incorporate a disciplined meditation practice into your life.</li> </ul> Please note, this exercise has been provided for general information only, and should not be treated as a substitute for medical advice given by your doctor or any other health care professional. We are not responsible or liable for any diagnosis made by a user based on the content of the rx64.com website. Always consult your own GP if you’re in any way concerned about your health. <hr />

Fitness Meditation & Mind

Meditation is a way of transforming the mind. Meditation allows a person to control their thoughts, and promotes positive energy. All ...

Yoga

12:56 AM Ajay Verma 0

<img alt="yoga" height="180" src="http://rx64.com/blog/wp-content/uploads/2015/08/bambini-300x180.jpg" style="float: left;" width="300">  Yoga is a general term for spiritual disciplines in Hinduism and is directed   towards attaining higher consciousness and liberation from ignorance and   suffering. More specifically it is also the name of one of the six orthodox   systems of Hindu philosophy. Both Vedic and Buddhist literature discuss   the doctrines of wandering ascetics in ancient India who practiced various   kinds of austerities and meditation. Hindu tradition in general recognizes three main kinds of Yoga – Jnana yoga: the path of realization and wisdom, Bhakti yoga: the path of love and devotion to a personal God, and Karma yoga: the path of selfless action. Other classifications also exist. Yoga Exercise Yoga Exercise Patanjali's Yoga is known as Raja–yoga or ‘Royal yoga’. Hatha yoga, which stresses physical control and postures, is widely practiced in the West. Kundalini yoga, especially associated with Tantra, is based on the physiology of the “Subtle body,” according to which seven major centers of psychic energy, called Chakras, are located along the spinal column, with the kundalini, or ‘Coiled–up’ energy in latent form, located at the base of the spine. When the kundalini is activated by yogic methods, it ascends the spine through the main subtle artery of the sushumna, ‘Opening up’ each chakra in turn. When the kundalini reaches the topmost chakra in the brain, samadhi is attained. Yoga is usually practiced under the guidance of a guru, or spiritual guide. Contemporary systems of yoga, such as those of Sri Aurobindo Ghose and Sri Chinmoy Ghose, stress that spiritual realization can be attained without the withdrawal from the world characteristic of the older traditions. Surya Namaskar Surya Namaskar or Sun Salutations is a sequence of Yoga poses. When performed correctly, it aids great amount of Body, good amount of Mind, and optionally, some amount of Spiritual Well Being. This is a pictorial presentation on how to perform Surya Namaskar. Press the hands against each other tightly. The thumbs are together and are made to press into the chest. Stages Of Yoga The basic text of the Yoga philosophical school, the Yoga Sutras of Patanjali (2nd century B.C.), is a systematization of one of these older traditions. Patanjali divides the practice of yoga into eight stages: Yama, or restraint from vice, and Niyama, or observance of purity and virtue, is the moral foundation for practice and removal of the disturbance of uncontrolled desires. Padmasana Padmasana Asana, or posture, and Prana Yama, or breath control, calms the physical body, while Pratyahara, or withdrawal of the senses, detaches the mind from the external world. Internal control of consciousness is accomplished in the final three stages: Dharana, or concentration, Dhyana, or meditation, and Samadhi. It is through such practices that Yogis acquire miraculous powers, which must ultimately be renounced to attain the highest state. In Samadhi the subject–object distinction and one’s sense of an ‘Individual self’ disappears in a state usually described as one of supreme peace, bliss, and illumination. A common feature of different traditions of yoga is one–pointed concentration on a chosen object, whether a part of the body, the breath, a mantra, a diagram, a deity, or an idea. <hr>

Fitness indian Art Stages Surya Namaskar yoga Yoga

Yoga is a general term for spiritual disciplines in Hinduism and is directed towards attaining higher consciousness and liberation from ...

Carbohydrates

12:32 AM Ajay Verma 0

Fruits for health Fruits for health Carbohydrates, is one of the major nutrients. It is the energy provider for voluntary and non–voluntary functions of the body. Carbohydrates present in cereals, pulses, roots and tubers are usually in form of sugars and starches. Sugar is 100% carbohydrate. As it is present in a simpler form, it gets digested and absorbed faster. Vegetables, fruits, and the outer cover of cereals & pulses all contain carbohydrates. These are fibrous and not digested or absorbed in human intestine, but eliminated as waste products.<img alt="carbohydrate-rx" height="180" src="http://rx64.com/blog/wp-content/uploads/2015/08/carbohydrate-rx-300x180.jpg" style="float: right;" width="300"> As they are not available to the human body for use they are also known as unavailable carbohydrates. However, they help maintain the muscle tone of the gastro–intestinal tract and ensure normal peristaltic movement. This helps in avoiding constipation. Soluble unavailable carbohydrates like pectin, lignin help in maintaining serum cholesterol, triglycerides and glucose levels, thereby playing an important role in the diet of patients suffering from arteriosclerosis, hypertension, CHD and diabetes. Unavailable carbohydrates provide bulk without adding to calories and are useful in the weight reducing regime. About 60 to 70% of total energy should be sourced from carbohydrates. A typical Indian diet supplies 70 to 75% calories from carbohydrates. While in western countries carbohydrates provide only 40 to 50 % calories. While inadequate consumption of carbohydrate may lead to under–nutrition, too much carbohydrate may lead to obesity. As part of the intake is stored in the form of glycogen in liver and muscle and the remaining in the form of fat in adipose tissues. A minimum of a 100 gm. of carbohydrate is needed in the diet to ensure efficient oxidation of fats. <hr>

Fitness good for US Carbohydrates

Fruits for health Fruits for health Carbohydrates, is one of the major nutrients. It is the energy provider for voluntary and non–voluntary ...

Importance of Minerals

12:29 AM Ajay Verma 0

Importance of Minerals Minerals are important for growth & development as well to regulate vital life processes. They regulate acid-base balance in body. They are essential for transmission of nerve stimuli, muscle contraction, cell membrane permeability and maintenance of osmotic pressure & water balance. Foods that predominantly contain acid forming minerals like sulphur, phosphorus and chlorine produce acidic reactions in the body. Specific foods are milk, cheese, pulses, meat & eggs. Sodium, potassium, magnesium, iron and calcium produce alkaline ash. Most of the fruits and vegetables produce alkaline reaction. Most of the minerals if taken in excess result in undesirable effects. Excess calcium predisposes renal calculi or hypercalcemia. Excess iron results in hemosiderosis & liver damage. Some minerals in excess quantity may create imbalance and result in reducing utilization of other minerals where as some produce toxic reactions. Sources of minerals and effects of their inadequacies <table class="tint-box" width="100%" border="1"> <tr> <td width="34%">Mineral</td> <td width="33%">Sources</td> <td width="33%">Effect of inadequacy</td> </tr> <tr> <td valign="top">Calcium & Phosphorus</td> <td valign="top">Milk Group Meat & Fish group Green Leafy Vegetables Legumes & Nuts Cereals & Grains </td> <td valign="top">Rickets Osteomalacia Osteoporosis Poor Blood clotting Dental problems </td> </tr> <tr> <td valign="top">Sodium</td> <td valign="top">Table Salt Baking Powder Sodabicab Preservatives Protein Foods Fish, Milk . Poultry </td> <td valign="top">Muscle Cramps Mental Confusion Fluid Electrolyte Imbalance </td> </tr> <tr> <td valign="top">Potassium</td> <td valign="top">Milk Group Meat Group Fruits and Vegetables Instant Coffee </td> <td valign="top">Fluid & Electrolyte Imbalance Tissue Breakdown </td> </tr> <tr> <td valign="top">Iron</td> <td valign="top">Organ Meat Whole Grain Dry Fruits </td> <td valign="top">Hypochromic Microcytic Anemia </td> </tr> </table> 	<hr>

Fitness Health Importance of Minerals Importance of Minerals

Importance of Minerals Minerals are important for growth & development as well to regulate vital life processes. They regulate acid-b...

Vitamins

12:27 AM Ajay Verma 0

Vitamins are essential organic compounds needed daily in a very small quantity to perform specific functions in the body. Since most vitamins are not synthesized in the body in adequate amounts, it is necessary to obtain them from the diet. A properly formulated diet can supply all vitamins in adequate quantities from natural foods. However, synthetic vitamins too are nutritionally equivalent to natural vitamins. <img alt="nutrition_001" height="180" src="http://rx64.com/blog/wp-content/uploads/2015/08/nutrition_001.jpg" style="float: right;" width="250"> Functions of Vitamins In the digestive process, vitamins interact with other nutrients to enhance absorption. They can work as co–enzymes to speed up body chemical reactions. Vitamins help release energy from biological reaction during metabolism. They themselves do not provide energy. Classification of Vitamins Water soluble Vitamins Water soluble vitamins cannot be stored in the body, the excess gets excreted in urine. Daily supply of these vitamins is therefore, important to avoid ill effects of inadequacy. Carefully selected foods in daily diet can supply adequate amount of vitamins. Supplements in synthetic forms are not advisable in normal conditions, as they do not provide any additional benefits. <table class="tint-box" width="100%" border="1"> <tbody> <tr> <td width="33%">Vitamin</td> <td width="33%">Sources</td> <td width="34%">Effects of Inadequacy</td> </tr> <tr> <td valign="top">C–Ascorbic Acid</td> <td valign="top">Amla, Guava, Citrus Fruits Orange, Sweet lime Lemon, StrawberriesDrumstick, Papaya, Watermelon, Tomato, Cabbage</td> <td valign="top">Acute–Scurvy. Delayed wound healing, Low resistance to infection,Iron deficiency, Anemia,Fragile capillaries, Decayed teeth. </td> </tr> <tr> <td valign="top">B1–Thiamin</td> <td valign="top">Nuts & Oil seeds, Sesame, peanuts, Whole grain cereals, Wheat Germ, Soyabean</td> <td valign="top">Acute–Beriberi, Leg Cramp, Mental Depression, Edema, Loss of appetite, Weight Loss</td> </tr> <tr> <td valign="top">B2–Riboflavin</td> <td valign="top">Milk & Milk Products, Wheat germs Yeast,Green leafy vegetables </td> <td valign="top">Lesions around mouth and nose.Glossitis, Hair loss Scaly skin,Light sensitivity</td> </tr> <tr> <td valign="top">B3–Niacin</td> <td valign="top">Yeast, Peanuts & Peanut ButterSesame seeds, Soybean Whole grain cereals, Nuts, Meat, Fish, Poultry, organ meat </td> <td valign="top">Acute–Pellagra, Anorexia, Sore mouth, Weakness, Irritability Mental depression, Damage to central nervous system, skin </td> </tr> </tbody> </table><hr>

Fitness Health Vitamins

Vitamins are essential organic compounds needed daily in a very small quantity to perform specific functions in the body. Since most vitami...

Diet and Nutrition

12:22 AM Ajay Verma 0

Food & fruits Food & fruits <img alt="Clear-Liquid-Diet" height="180" src="http://rx64.com/blog/wp-content/uploads/2015/08/Clear-Liquid-Diet.jpg" style="float: right;" width="250"> Nutrition is the science of foods. It is the study of nutrients and the effect they have on our body. It includes all the processes of the human body like ingestion, digestion, absorption, transportation and utilization of nutrients and then eventually the disposition of the end product, the entire function which is termed as “Digestion”. Nutrition includes every thing that happens to food, from the time it is eaten until it reaches its end process. There are many social, economical, cultural aspects of food all of which is included in the study of diet and nutrition. Dietetics is a science as well as an art of the dietary intake of either individuals or a group of people under different economic and health conditions and then studying them according to the principles of nutrition. Geriatric Nutrition Physiological changes take place with increasing age hence the nutritional requirements also change accordingly. During old age, energy requirements are less as the Basal Metabolic Rate (BMR) starts decreasing from the age of 35. The requirement of energy reduces at the rate of about 5% to 20% between the age of 35 to 70 years. To cater to this change in requirement calorie intake should be reduced to maintain ideal body weight as per age and body frame. Overweight individuals need to reduce and attain ideal body weight. While protein, minerals and vitamins requirements remain unchanged, higher intake of minerals and vitamins especially calcium, iron and B complex vitamins may help. These aid the processes of digestion, absorption and utilization as they do not function at an optimal level. Dietary considerations Intake of adequate amount of soluble and insoluble fiber to combat constipation. Sufficient intake of fluids for proper elimination of waste products, stimulates peristalsis and thereby reduces constipation. Intake of easily digestible and soft food. Small & frequent feeds. Teen Nutrition Teens Diet Teens Diet The period of transition from childhood to adulthood is called adolescence (teen age). There is an accelerated physical, mental and emotional growth and developments occur during this period. It is in fact the second and final growth spurt. Growth spurt for girls is between 10 to 13 years of age and that for boys is between 12 to 15 years. Nutritional requirements are higher during these different periods of growth spurt. Other reasons for different nutritional requirements for boys and girls is different hormonal secretions and also bigger frames of body in case of boys than in girls. Physical, psychological and social pressures influence adolescent’s eating habits. They may skip meals, prefer fast foods which are inadequate in essential nutrients especially calcium and vitamin A but high in calories, saturated fat and sodium. Sometimes self imposed diets to maintain their figure may result in complex and far reaching disorders like anorexia nervosa or bulimia. Ways to provide good nutrition to Teenagers. Meals taken at home, breakfast & dinner to include most of the vitamins and minerals. Leafy and other vegetables can be incorporated in the form of snack preparations. Fruit juices, lassi, milk shakes may be taken in place of carbonated drinks. Girls should pay special attention to protein, vitamin C and iron intake. Monitor weight gain, gain in height and body build. Consult expert at the earliest if feeding problems are suspected.

Diet and Nutrition Fitness Geriatric Teen Diet and Nutrition

Food & fruits Food & fruits Nutrition is the science of foods. It is the study of nutrients and the effect they have on our body. It...

Body Building

12:17 AM Ajay Verma 0

<div> Most of our medical problems can be rightfully blamed on our lifestyle. As a result, a revolution on health is the need. We now know that we have a great deal of control over our health, that taking pills and going to the doctor are less important than the steps we can take on our own. The bodybuilding ethic has shown us how to look better and feel better both physically and emotionally. Bodybuilding Bodybuilding Body building’s contribution to health has been great. Some major benefits to the millions of people on regular exercise programs are a decrease in the risk of heart disease and an increase in life expectancy. Bodybuilding has promoted a healthy diet of unprocessed, whole foods with lots of fruits and vegetables, the kind of nutrition we know helps prevent cancer and cardiovascular diseases.><img alt="body building" height="128" src="http://rx64.com/blog/wp-content/uploads/2015/08/body-building.jpg" style="float: right;" width="200"> Bodybuilding has created positive changes in eating habits. The quest for muscularity has brought about a limitation of certain foods, especially those with fat. Smoking has been linked directly with the major killers like lung cancer and heart disease. Bodybuilding has contributed to a significant drop in smoking in adults. A person who takes bodybuilding seriously knows that alcohol, if consumed at all, should be taken in moderation. Some benefits of bodybuilding underline its anatomical effects. Despite our awareness of the more evident medical problems, many of us overlook the major health factor called stress. Stress situations are abound in our world today.They drive up our cholesterol and sugar levels. The results are heart attacks, stomach problems, backaches and increased sensitivity to pain. Stress can lead to alcohol, drug abuse and bad eating habits. Studies have shown that people involved in social activities have fewer illnesses and live longer lives. The sense of belonging becomes an elixir for our soul, which in turn influences our very body chemistry. When you are involved with bodybuilding training you interact with people, not only directly in the gym but also around you. Bodybuilding links us to others. It not only helps us personally, it turns our focus outward. As bodybuilders, we become object examples that others can follow. In a kind of reverse psychology, it shows our concern and support for them. As role models, we get a sense of commitment, joy and self–esteem that can dissolve the stress in our daily lives. You can’t stay well in a stressful world unless you are involved with people. As bodybuilders, we influence others for the better. The interaction provides supplemental assurance for our own well–being. It is not too much of an exaggeration that for those who have been bitten by the bodybuilding bug, life revolves around training. In other words, bodybuilding becomes a way of life.</div><hr>

Body Building Fitness Body Building

Most of our medical problems can be rightfully blamed on our lifestyle. As a result, a revolution on health is the need. We now know that we...

Height & Weight of Adult

12:13 AM Ajay Verma 0

</div> 	 	 		 								 Adult & General Health Average Height & Weight chart (age 25 years) Approximate weight in Kg. <table class="tint-box" width="100%" border="1"> <tr> <td width="25%">Ft.in Inch</td> <td width="25%">Man</td> <td width="25%">Ft. in Inch</td> <td width="25%">Woman</td> </tr> <tr> <td>5–2</td> <td>53.5–58.5</td> <td>4–10</td> <td>43.5–48.5</td> </tr> <tr> <td>5–3</td> <td>54.9–60.3</td> <td>4–11</td> <td>44.5–49.0</td> </tr> <tr> <td>5–4</td> <td>56.3–61.7</td> <td>5–0</td> <td>45.8–51.3</td> </tr> <tr> <td>5–5</td> <td>57.6–63.0</td> <td>5–1</td> <td>47.2–52.6</td> </tr> <tr> <td>5–6</td> <td>59.0–64.9</td> <td>5–2</td> <td>48.5–54.0</td> </tr> <tr> <td>5–7</td> <td>60.8–66.7</td> <td>5–3</td> <td>49.9–55.3</td> </tr> <tr> <td>5–8</td> <td>62.6–69.0</td> <td>5–4</td> <td>51.3–57.2</td> </tr> <tr> <td>5–9</td> <td>64.4–70.8</td> <td>5–5</td> <td>52.6–59.0</td> </tr> <tr> <td>5–10</td> <td>66.2–72.6</td> <td>5–6</td> <td>54.4–61.2</td> </tr> <tr> <td>5–11</td> <td>68.0–74.8</td> <td>5–7</td> <td>56.2–63.0</td> </tr> <tr> <td>6–0</td> <td>69.9–77.1</td> <td>5–8</td> <td>58.1–64.9</td> </tr> <tr> <td>6–1</td> <td>71.7–79.7</td> <td>5–9</td> <td>59.9–66.7</td> </tr> <tr> <td>6–2</td> <td>73.5–81.7</td> <td>5–10</td> <td>61.7–68.5</td> </tr> <tr> <td>6–3</td> <td>75.8–83.9</td> <td>5–11</td> <td>63.5–70.3</td> </tr> <tr> <td>6–4</td> <td>78.0–86.2</td> <td>6–0</td> <td>66.3–72.1</td> </tr> </table> 	 					 			 				 	 		 </div><hr>

Fitness Genral Height & Weight of Adult

Adult & General Health Average Height & Weight chart (age 25 years) Approximate weight in Kg. Ft.in Inch M...

Exercise Routine

12:10 AM Ajay Verma 0

<div>The Importance of an exercise routine Before you really get on with the comprehensive routine for intermediates, you should get acquainted with some resistance training. This training can also be followed at the beginner’s stage (following the necessary warm up before abiding to any routine). The resistance training comprises of some fundamental exercises to tone up the muscles in the body. They are as follows Pull ups or chinning These can be executed using a bar of intermediate length fixed on two ends at a considerable height above the ground (say at a height of about 7 to 7.5 feet). After taking a firm grip on the bar you are expected to pull yourself up till your chin just crosses the bar above. You are expected to take a grip broader than your shoulders. Repeat the movement 8–10 times. Do at least two sets of it. This exercise aids in the development of a symmetrical back and is also beneficial for the latissimus dorsi muscles. This can also be done using the grip taken for the barbell bicep curl. This then, aids in the development of the biceps. Cycling Cycling <img alt="cycling" height="102" src="http://rx64.com/blog/wp-content/uploads/2015/08/cycling.jpg" style="float: right;" width="98"> Push ups or dips These can be executed using three stools. Place each hand on the stools and place your toes on the third stool, so that you are in an upright position above the ground. Push your self down wards till your chest has reached close to the ground, then move back to the initial starting position. Repeat the movement 8–10 times. Do at least two sets of it. You can also do it on the flat floor in case you find the previous technique difficult to execute. This exercise aids in the development of the chest (pectorals) and also works out triceps. Dips between parallel bars These can be executed between two parallel bars fixed at a considerable distance above the ground. Raise yourself on top of the bars till your arms are extended and straight. This will be the initial position. Lower yourself down till your legs are almost near the ground level. Raise your self back to the initial position. Repeat the movement 8–10 times. Do at least two to three sets of it. This exercise aids in the development of the shoulders and triceps. </div><hr>

Exercise Routine Fitness Exercise Routine

The Importance of an exercise routine Before you really get on with the comprehensive routine for intermediates, you should get acquainted w...

Routine for Intermediates

12:06 AM Ajay Verma 0

<divstyle="width: auto;"> First Month </div> (Mondays) <table border="1" width="100%"> <tbody> <tr> <td width="50%">Chest and Shoulders</td> <td width="50%">Light/Heavy</td> </tr> <tr> <td>Bench Press</td> <td>5x8 to 5x12</td> </tr> <tr> <td>Incline Bench Press</td> <td>4x8 to 4x12</td> </tr> <tr> <td>Dumb–bell Press</td> <td>4x8 to 4x12</td> </tr> <tr> <td>Upright Row</td> <td>4x8 to 4x12</td> </tr> <tr> <td>Bent–arm Row</td> <td>4x8 to 4x12</td> </tr> <tr> <td>Lateral Raise (Standing)</td> <td>–</td> </tr> </tbody> </table> a) Biceps b) Thighs and Backs (Wednesdays) a) Dumb–bell curl: 4x8 to 4x12 Reverse curl: 4x8 to 4x12 Preacher curl: 4x8 to 4x12 b) Squat: 4x8 to 4x12 Leg press: 4x8 to 4x12 Leg extension: 4x8 to 4x12 Stiff legs dead lifts: 4x8 to 4x12 c)Abdominal d) Legs (Fridays) a) Sit–ups: 4x15 to 3x15 Crunches: 4x15 to 3x15 Leg raises: 4x15 to 3x15 b) Calf raise: 3x15 to 3x12 (these are done standing) Calf raise: 3x15 to 3x12 (above are seated:use machine, if possible, otherwise use a barbell) Squat, narrow: 3x8 to 3x12 Second Month (same exercises on the principle of increasing the weight over those used in the first month, but doing the same number of repetitions and sets. The weight should be increased from 5 to 15 kg depending on the exercise.) (irrespective of any routine that you follow, you should leave the gym only after you’ve had a thorough cool down). The cool down comprises of some basic ways as given below Stretching your arms and legs. This stretches the biceps of the arms and the hamstring muscles of the legs. Lying on the ground flat with your arms stretched and legs laid well apart. Keeping your eyes closed, inhale deep breaths and exhale them slowly. Feel the energy flow in the different parts of your body. Repeat this for 3 to 4 times. Finally, open your eyes slowly and arise from the ground. You’ll notice that your body tends to sweat while doing the above. This ensures the cool down. You start feeling fresh, too! The routine suggested previously, is comparatively straightforward, with none of the usual complicated changes in the number of repetitions and sets. For advanced level routines relating to professional bodybuilding, refer to the following few books: <ul> <li>Bodybuilding Encyclopedia by Arnold Schwarzeneggar.</li> <li>Weight training by W.Bright.</li> <li>Bodybuilding system by Joe Weider.</li> <li>Bodybuilding for Women by Joe and Ben Weider.</li> </ul> 	 					 			 				 	 		 </div><hr>

Fitness Routine for Intermediates Routine for Intermediates

First Month (Mondays) Chest and Shoulders Light/Heavy Bench Press 5x8 to 5x12 Incline Bench Press 4x8 to 4x12 Dumb–bell Press 4x8 to 4x12 U...

Exercise Helps Muscle Tone

11:58 PM Ajay Verma 0

<img alt="weight-lifting" height="110" src="http://rx64.com/blog/wp-content/uploads/2015/08/weight-lifting.png" style="float: left;" width="102">Exercise five is bent–over rowing, again with a barbell. This time the grip is a wide one, and the bar is raised to the chest while the body is in a bent–over position. The main purpose of this exercise is to develop the muscles in the arms and the latissimus dorsi, or ‘Lats’ as they are always called. Once again a different muscle is targeted preserving the comprehensive nature of the workout. The muscles of the upper body are now given a rest. </div> It is the turn of the legs to be exercised in the sixth movement. The squat bar for the deep knees bend has to be taken off the stands and the bar balanced across the shoulders. This is for the muscles at the front of the thighs (or quadriceps as they are properly known) and of the lower back (the gluteal muscles). The seventh exercise is a complete change, the sit–up either flat on the floor or on a decline bench. This is for the abdominal muscles which most young people like to train. No weight is needed for this. The abdominal muscles can be just as effectively exercised by doing ‘Crunches’ which are sit–ups done with the legs bent, say over a bench. <div class="float-left" style="width: 102px;"> Weight Lifting</div> The final exercise which is to be introduced is the two hands dead lift with barbell where good style is paramount. This develops the muscles of the lower back, the gluteal muscles, and is beneficial for all–round body strength, including the legs. In this, the bar is picked up from the ground so that the lifter stands straight until the finish of the movement. The bar is lowered and the movement repeated. This is the basic routine that must be done every time on entering the gym. Now, the summarized routine for beginners is as below Routine for Beginners <table class="tint-box" border="2" border-color="black" width="100%"> <tbody> <tr> <td width="25%">Exercises </td> <td width="25%">Muscles</td> <td width="25%">Sets </td> <td width="25%">Reps </td> </tr> <tr> <td>1. Two hands barbell press</td> <td>deltoids, triceps</td> <td>2/3</td> <td>8/10</td> </tr> <tr> <td>2. Two hands barbell curl</td> <td>biceps</td> <td>2/3</td> <td>8/10</td> </tr> <tr> <td>3. Bench press</td> <td>pectorals/triceps</td> <td>3/4</td> <td>8/10</td> </tr> <tr> <td>4. Upright rowing</td> <td>deltoids/trapezius</td> <td>2/3</td> <td>8/10</td> </tr> <tr> <td>5. Bent–over rowing</td> <td>lats/back</td> <td>2/3</td> <td>8/10</td> </tr> <tr> <td>6. Squat</td> <td>thighs</td> <td>2/3</td> <td>8/10</td> </tr> <tr> <td>7. Sit–ups (finger tips at side head)</td> <td>abdominals</td> <td>2/3</td> <td>8/10</td> </tr> <tr> <td>8. Dead lift</td> <td>back, legs</td> <td>2/3</td> <td>8/10</td> </tr> </tbody> </table> Later if time and inclination remains, the following may be added <table class="tint-box" border="1" width="100%"> <tbody> <tr> <td width="25%">Overhead pulley</td> <td width="25%">deltoids</td> <td width="25%">2/3</td> <td width="25%">8/10</td> </tr> <tr> <td>Pulley in to waist</td> <td>upper back</td> <td>2/3</td> <td>8/10</td> </tr> </tbody> </table> <hr>

Exercise Fitness muscle tone Exercise Helps Muscle Tone

Exercise five is bent–over rowing, again with a barbell. This time the grip is a wide one, and the bar is raised to the chest while the body...

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