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"When you change the way you look at things the things you look at change"
Wayne Dyer
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15/02/1970
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I have been helping people reach their health and fitness goals for over 15 years.

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New Bedford
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MA
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http://exerciseandnutritiontips.com

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  • 21 Jul 2014

    Understanding Your Cardio Workout Routine


    What Is Cardio Training?

    cardio workout routineA cardio workout routine is a type of fitness training that can strengthen and improve your cardiovascular system. This post discusses some of the positive effects and a few drawbacks of a cardio workout routine.

    The Positive Points of a Cardio Workout Routine

    Cardio training is a a great way to improve your health and fitness and this can be done in numerous ways. Here are some of the positive effects a cardio workout routine can have on you.

    Improvement In Cardiovascular Fitness: A stronger heart and lungs can be achieved with cardio training. This type of training can help you improve how efficient your body utilizes and produces oxygen which can eventually give a boost to your endurance and energy levels.

    Better Sleep Quality: There has been research that shows that one of the positive impacts of cardio training is on sleep quality and the ability to get a more restfull, deeper nights sleep.

    Improved Immunity: A cardio workout routine may help boosts your immune system by getting the production of white blood cells stimulated and helping them to improve a quicker circulation throughout your body.

    Better Endurance: As previously mentioned, cardio training can improve your cardiovascular fitness leading to a positive impact with your endurance levels. This improvement in your endurance can lead to being less tired while doing longer workouts.

    Improved Mental Fitness: Along with the physical benefits it may have, cardio training may also give your brain a boost by improving your mood and lowering your stress levels.

    Lower Risk Of Chronic Disease: Consistent cardio training can keep blood glucose levels regulated in diabetics and some research shows a possible lower risk with some chronic diseases.

    Weight Loss: A cardio workout routine is a great fat burner with some of these cardio exercises having you burning several calories per hour .

    The Negatives Of Cardio Training

    Even though there are several positives of cardio training, there are some negatives when used excessively. Below highlights some of the main disadvantages of doing cardio training:

    Possible Injury Risk: The high impact nature of cardio exercises can put added stress on your muscles, bones, and joints which may increase your risk for getting injured.

    Greater Caloric Intake: Your body may require more calories due to excessive training sessions. Taking in calories in large amounts can cause irregular blood glucose levels, digestive issues, and other health problems.

    Lower Muscle Mass: Large amounts of cardio training in combination with not taking in enough calories can lead to the breaking down of muscle and less muscle mass.

    Problems Sleeping: Doing a moderate amount of cardio training can help you sleep while the opposite can be said with doing too much cardio as it can make it hard to get to sleep.

    5 Good Cardio Exercises

    There are many exercises you can have in your cardio workout plan, the key is to find what is right for your fitness level. Here are five basic exercises for your cardio workout routine:

    Cycling: A great cardio exercise, cycling, can burn anywhere from 400 and 1000 calories depending on your intensity. Cycling is low impact exercise that you can do outside as part of a group or on your own.

    Jogging: Going for a run outside is another cardio exercise that gets you outside and can be done alone or in a group.

    Swimming: This low impact exercise can burn off many calories without any stress on your joints. It also can be done at any age and helps to tone and strengthen your muscles.

    Fitness Class: There are such a wide variety of fitness classes available and finding one to your liking should be easy. These classes can burn many calories per hour and also improve your coordination, flexibility, and balance.

    Walking: This light cardiovascular exercise is suitable for all fitness levels and can be done at anytime. Walking can be done at a fast or slow pace and can be easily added into your day.

    Summary

    A cardio workout routine is often unfairly criticized in some health and fitness circles. However, provided that you do not excessively do it, cardio training can provide you with many positive benefits to improve your health and fitness. So find some exercises you enjoy and start incorporating them into your cardio workout routine today.

     


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  • 6 Jul 2014

    5 Dumbbell Exercises To Add To Your Exercise Routine


    Don’t Miss Out On These Dumbbell Exercises

    dumbbell exercisesIf you are looking for a way to improve your fitness level and your appearance which doesn’t include any machines, then these 5 dumbell exercises may be the answer. Whether you add all of them or just a couple of these exercises,  you may find what you have been missing in your exercise routine. So read on for the five dumbbell exercises that may give you better results. Remember always consult your physician to make sure your healthy enough to do any exercise program.

    1: Standing Dumbbell Oblique Twist

    The standing dumbbell oblique twist is an effective and simple exercise that uses a twisting motion with light dumbbells  in your hands. The main muscles being used are your obliques but other core muscles are also being used.

    To do the standing oblique twist, you will need a to grab a pair of dumbbells.

    1: Stand with your feet a little wider than shoulder with apart and dumbbells in hand.
    2: Bring your arms up and out to the side so they are parallel with your shoulders, making sure your arms remain straight and your palms face the floor.
    3: Twist your body slowly to the right as far as you can all while keeping your core nice and tight.
    4: Twist your body to the left as far as it can go and make sure you are tightening your core muscles as you twist.
    5: Repeat steps 3-4 for 8-12 repetitions.
    6: When you have completed the last rep, slowly place the dumbbells back on the floor and give yourself a minute rest.
    7: When a minute pasts, pick the dumbbells back up and repeat sreps 1-6 two more times.

    Here  Is A Video Demonstration Of The Standing Oblique Twist

    2: Standing Dumbbell Woodchopper

    The standing dumbbell woodchopper exercise gets its name because it has a resemblance to the way someone would chop wood. This exercise gets all your core muscles involved and is a great exercise to help get that toned stomach we all want.

    It just takes one dumbbell to do the standing dumbbell woodchopper exercise.

    1: Standing with your feet shoulder width apart, grab the dumbbell with both hands.
    2: Bend your waist, slowly twist to the right and hold the dumbbell right above your right thigh.
    3: Bring the dumbbell above your left shoulder as you straighten your waist while keeping your back and arms straight.
    4: Bring the dumbbell slowly back down to the starting position.
    5: Repeat these steps for 8-12 repetitions.
    6: When you have finished your last repetition, twist to the left while you slowly bend your waist and bring the dumbbell over your left thigh.
    7: Lift your dumbbell above your right shoulder while straightening your waist and keeping your back and arms straight.
    8: Lower the dumbbell to the starting position slowly.
    9: Repeat the steps for 8-12 repetitions.
    10: After doing the last rep, slowly put the dumbbell down and take a minute rest.
    11: When the minute pasts, pick the dumbbell back up and and perform 2 more sets.

    Here Is A Video Demonstration Of The Standing Dumbbell Woodchopper

    3: Standing Dumbbell Side Bend

    Another great dumbell exercise that works the core is the standing dumbell side bend which works the oblique muscles on each side. Doing this exercise on a regular basis will tighten up your torso and will give you leaner, slimmer appearance.

    When doing the standing dumbbell side bend, one dumbbell is all that is needed.

    1: With the dumbbell in your left hand and feet shoulder width apart, place your right hand on your right hip.
    2: Begin to bend to the left as much as you can.
    3: Once you have reached as far as you could, slowly return to the straight position again.
    4: Repeat the steps for 8-12 repetitions.
    5: When you have finished your last rep, switch the dumbbell to the right hand and stand with your feet shoulder and place your left hand on your left hip.
    6: Slowly bend at the waist as much as you can.
    7: When you have bent as far as you can, straighten up and return to the starting position.
    8: Repeat the steps for 8-12 repetitions.
    9: When you have finished your last repetition, slowly put the dumbbell on the flloor and rest for a minute.
    10: After a 1 minute rest, pick the dumbbell up and perform 2 more sets.

    ** Note **
    We do not want to build the obliques so do not do low-rep, heavy weight for this exercise!

    Here Is A Video Demonstration Of The Standing Dumbbell Side Bend

    4: Dumbbell Renegade Rows

    One of the most challenging dumbbell exercises on the list that is very effective, dumbbell renegade rows involves the lifting of dumbbells in a rowing motion while having to balace yourself and keep your core tight. Along with working your core, dumbbell renegade rows will also work the upper back, arms, and shoulders.

    To do this exercise, two dumbbells are needed.

    1: With the dumbells on the floor, place your hands on them about shoulder width apart, keep your legs straight out behind you and balance on your toes andd hands.
    2: Once you get balanced and your core is tight, slowly begin to lift the left dumbbell towards your chest off the floor.
    3: When the dumbbell reaches your chest, slowly lower it back to the floor.
    4: Slowly lift the right dumbbell towards your chest.
    5: When the dumbbell reaches your chest, slowly bring it back to the floor.
    6: Repeat the steps for 8-12 repetitions.
    7: Rest for a minute after you finish the last rep.
    8: After the minute rest, repeat for two more ssets.

    Here Is A Video Demonstration Of Dumbbell Renegade Rows

    5: Side Plank With Dumbbell Lateral Raise

    A variation of a popular bodyweight exercise is the side plank with a dumbbell lateral raise. Adding a dumbbell to this exercise makes it a tougher exercise but also more beneficial.

    Only one dumbbell is needed to perform this exercise.

    1: Place the dumbbell in your right hand and lay on the left side of your body.
    2: With your left forearm on the floor, hold your right arm out until it is parallel with your chest or floor.
    3: While balancing on your left forearm and feet, slowly lift your hips off the floor.
    4: When you have your body balanced, tighten your core and raise the dumbbell slowly towards the ceiling , keeping your right arm straight.
    5: Lower the dumbbell down slowly so that it is parallel to your chest or floor.
    6:Repeat the steps for 8-12 repetitions.
    7: When the last repetition is done, repeat the steps on the other side.

    Here Is A Video Demonstration Of The Side Plank With Dumbbell Lateral Raise

    Summary

    These five dumbbell exercises are a great way to burn extra calories and improve your fitness level. Try out these great dumbbell exercises, get the form correct, and add them into your workout routine today.

     


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  • 22 Jun 2014

    5 Drinks That May Boost Metabolism


    Metabolism Boosting Drinks

    metabolism boosting drinksThe word metabolism often gets thrown around in the world of health and fitness creating much interest which often leads to the over hyped creation of many so called metabolism boosting drinks and foods. If somehow you are able to look past some of this hype and learn what may be true and what may not be, you may find some metabolism boosting drinks that may benefit you. In this article I am going to show you five possible metabolism boosting drinks and why in my opinion they may help you burn more calories each day.

    1) Cold Water

    This metabolism boosting drink is known by all. I am sure by now you have heard about all the important health benefits that consuming water has and the function of helping maintain an optimal metabolism has me listing it as number one. While water doesn’t directly boost your metabolism, keeping your body hydrated can prevent the slowing down of your metabolism ensuring that you will be burning as much calories as you can each day. The colder the water the better.

    2) Black Tea

    Similar to water, black tea can also help prevent you from getting dehydrated which can slow down your metabolism. Also, black tea is packed the health boosting flavan-3-ols which may have properties to help increase your metabolism. Along with properties that show some metabolism boosting, flavan-3-ols also protect against chronic disease, increase in blood flow, strengthen your immune system and much more.

    3) Green Tea

    Green tea is quickly becoming one of today’s most popular metabolism boosting drinks The concentration of flavan-3-ols is much greater than black tea which in turn will make it an even greater metabolism booster. There are many different varieties of green tea to try but with the added popularity has brought out some flavored green tea powders that contain much sugar. So find a healthy variety that you like and make it part of your daily routine.

    4) Smoothies

    Another excellent metabolism boosting drink are smoothies  and if you choose the right ingredients, you can make a big difference in the amount of calories you burn in a day. If you are looking for the best results, make a smoothie that contains protein (mainly from nuts and seeds) and lots of fiber (which you can get from fruits). Drinking a high protein, high fiber smoothie can crank up your metabolism by increasing the calories you burn during digestion.

    5) Coffee

    Coffee, when you drink in moderation, may also be another metabolism boosting drink. A reason for this may be because coffe contains high levels of chlorogenic acid. Some studies have shown that this health boosting phytonutrient may stimulate fat burning by naturally raising your metabolic rate. Chlorogenic acid also has benefits to your health by promoting blood flow, fighting free radicals, strengthening your heart, promoting blood flow, and much more.

    Summary

    I hope you now have a better understanding of some possible metabolism boosting drinks and how they are a better option than any soft drink or high calorie sugary drink. You should always consult your physician to make sure you can have these or any other drink you may be unsure of. If you are looking for an alternative to your unhealthy drink, then give one of these a try and possibly get all those health benefits.

     

    Some of the links in the post above are “affiliate links.” This means if you click on the link and purchase the item, we will receive an affiliate commission. Regardless, we only recommend products or services we believe will add value to our readers.


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  • 15 Jun 2014

    The Importance Of Core Strengthening


    Why Core Strengthening Is A Must

    core strengthening One of the most important part of having a healthy and fit body is understanding the importance of core strengthening. If you are someone who is slim then thinking you dont need to work your core is definitely wrong. Having a core that is strong is not all about having good abs as it also includes strong glutes and lower back. A fit individual has a core with muscle balance which means strong in the front and in the back.

    Reasons To Have A Strong Core.

    The muscles of the body work in synergy with the core so it is of the utmost importace that the foundation of everything is stable. Having a body that is improperly aligned is usually the result of a weak core which often leads to pain from the neck down to the ankle.  Core strengthening is the foundation for a strong body.

    When your skeletal structure is incorrectly aligned, your weight is not being supported by your bones efficiently which has your muscles working extra to support your body. This eventually can cause the muscles to ache and be tight and cause such things as tendonitis and bone spurs. Everyday activities such as bending to pick something up, putting your pants on, and simply getting out of bed, all has the engagement of the core muscles. Even just sitting and standing up uses the core muscles. The importance of core strengthening is often overlooked until we start to face some of the aches and pains that make it hard to do everyday activities.

    Another important reason to work the core is the lack of movement many face on a daily basis. In today’s technological world many people are often sitting at a computer all day which can lead to a weakening of the core as time goes on. Sitting all day can cause improper posture which often increases this degeneration.

    If the root of this problem is not corrected, it could lead to chronic pain. When you suffer with chronic pain, everything from recreational activities to daily chores are hampered. Lower back pain, for instance, is suffered by thousands of people on a daily basis. This chronic pain can be frustrating and debilitating. A routine to help strengthen the core is often prescribed to people with lower back pain.

    Something else that is effected by a weak core is balance. Whenever you are trying to balance yourself, the core muscles are activated to help keep you stable and make sure you don’t fall. Stand up tall with a strong core

    Summary

    As it has been stated before, core strengthening will help you stay away from aches and pains that can prevent you from enjoying all types of activities and it will also have you feeling confident in your body to come through when you need it. The importance of training the core muscles has so many unseen benefits that it should be a priority in your journey to a healthier more fit you!

    http://www.youtube.com/watch?v=4aNq5v695T0

     


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  • 26 May 2014

    5 Core Bodyweight Exercises For A Stronger Core


    Core Bodyweight Exercises

    core bodyweight exercises A core that is well developed will give you good posture, protect you from getting injured , improve your balance, all which can be achieved with core bodyweight training. This article will give you five core bodyweight exercises for training your core. As with any exercise program, you should always consult your physician before starting.

    #1 Plank

    The plank will work your entire core even though it looks like a simple core bodyweight exercise. The instructions below will help you with how to do a plank.

    1: Kneel down and put your forearms on the floor.

    2. Bring your knees off the floor, support your bodyweight on your forearms and toeseep your back straight while tightening your core muscles.

    3. Hold this position as long as you can handle.

    Here Is A Video Demonstration Of The Plank

    #2 Side Plank

    A variation of the plank is the side plank which will work the oblique muscles that are on the side of your core. Follow the instructions below to do a side plank core bodyweight exercise.

    1: Position yourself so you are laying on the left hand side of your body.

    2: Place your left forearm on the floor and your right forearm behind your head.

    3: Bring your hips off the floor, support your bodyweight on your left forearm and feet and tighten your core muscles.

    4: Hold this position for as long as you can.

    5: Position yourself on the right hand side of your body.

    6: Place your right forearm on the floor and your left forearm behind your head.

    7: Slowly raise your hips off the floor, support your bodyweight on your right forearm and feet and tighten up your core muscles.

    8: Hold this position as long as you can handle.

    Here Is A Video Demonstration Of The Side Plank Core Bodyweight Exercise

    #3 V-Up

    An advanced exercise, the V-Up, works the abdominal muscles by raising your arms and legs off the floor to form a v shape. Follow the instructions below to do a V-Up.

    1: While laying on your back, keep your arms above your head and your legs straight out in front of you.

    2: Simultaneously while tightening your core, raise your arms and legs off the floor until they meet in the middle of your body forming a v shape.

    3: Slowly lower your arms and legs back down to the starting position.

    4: Repeat steps 2-3 for as many times you can handle.

    Here Is A Video Demonstration Of The V-Up

    #4  Superman

    A top exercise for your lower back, the superman, mimics superman mid-flight. Follow the instructions below to perform the superman core bodyweight exercise.

    1: While laying down on your stomach, place your arms above your head and your legs straight out in front of you.

    2: Slowly raise your left leg and right arm off the floor and hold for 5 seconds.

    3: Slowly lower your left leg and right arm back down to the floor.

    4: Slowly raise your right leg and your left arm off the floor and hold for 5 seconds.

    5: Slowly lower your right leg and left arm back down onto the floor.

    6: Repeat these steps for as many repetitions you can do.

    Here Is A Video Demonstration Of The Superman

    #5 Glute Bridge

    Another effective core bodyweight exercise for your lower back that also will work your glutes is the glute bridge. Follow the instructions below to perform the glute bridge.

    1: Lay down on your back with your arms straight out to the side and your knees bent having your feet as close to your butt as possible.

    2: While flexing your glutes, slowly tighten your core muscles, straighten your lower back lifting up and holding this position for 5 seconds.

    3: You can now slowly lower your back down to the starting position.

    4: Repeat these steps as many reps as you can handle.

    Here Is A Video Demonstration Of The Glute Bridge

    Summary

    Using these five core bodyweight exercises, youll quickly build up your core strength. Simply doing these core bodyweight exercises once or twice per week with rest days between each workout in combination with healthy eating and a consistent exercise regimen should get you the results you have desired.

     


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  • 18 May 2014

    The Many Benefits Of Bodyweight Training


    Bodyweight Training Benefits

    benefits of bodyweight trainingUsing the weight of your body, bodyweight training exercises can help you reach the fitness goals you have been looking for. One of the main benefits of bodyweight training is the fact that it is so versatile. This article is going to take a look at some of the positives and talk about some of the benefits of bodyweight training.

    Benefit 1: Versatility

    It doesn’t matter if your goal is to gain muscle, better cardiovascular conditioning, or lose weight, bodyweight trainining can help you get results. There are hundreds of bodyweight exercises that you can choose from that will allow you to get a complete total body workout that can help you achieve your goals.

    An example of a routine to build muscle can include such exercises as push ups, squats, and pull ups. Also, if you would like to increase your cardio fitness or burn fat, an exercise routine that consistent of high intensity bodyweight exercises such as high knees, burpees, jumping rope, or mountain climbers, will all get the heart pumping.

    Benefit 2: No Equipment Needed

    Another one of the great benefits of bodyweight training is the fact that there is no nee for equipment. This makes bodyweight workouts very cost effective and very time efficient as there is no need to set up any equipment. Instead of wasting time setting up machines or looking everywhere for weights, you can easily move from one exercise to anothergiving you a complete workout in a very short period of time.

    Benefit 3: Exercise Anywhere

    When it comes to bodyweight exercises, location is not an issue, as the exercises can be performed at anytime or anywhere compared to joining a gym which is only open a set hours or taking classes which are only held at specific times. It doesn’t matter if your outside, at work, or at home, all that is going to be needed is a small area to start doing your bodyweight exercise routine

    Benefit 4: Can Be Done By All Fitness Levels

    Whether you are a beginner or an experienced fitness enthusiast, bodyweight training will help everyone reach their fitness goals. Another one of the benefits of bodyweight training is the simplicity of most of the exercises so that even a beginner can easily learn the exercises. However, just because some of the exercises may be simplistic, the intensity of these exercises can be raised by increasing your repetitions, increasing the speed at which you do the exercises, or even shortening up the rest between sets.

    Benefit 5: Low Impact

    One other of the benefits of bodyweight training is not putting the stress of heavy weights on your joints. Many other types of exercises can place added stress on your joints that could also lead to an injury. However, bodyweight training has just about no impact on your joints which keeps you pain free and able to be consistent in your routine.

    Summary

    As it has been shown, there are many benefits of bodyweight training. It can be a benefit for you no matter what your fitness level may be. So if you are looking for an inexpensive but effective way to get in shape, try out bodyweight training and enjoy the results.

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  • 29 Apr 2014

    Health Damaging Chemicals In Cigarettes


    Chemicals In Cigarettes

    chemicals in cigarettes

    We would all be lying if didn’t know that smoking was bad for us. However, it is true that many of us do not know what is damaging about them.

    There are over 10 million smokers throughout the UK alone, with over 100,000 that die of smoking related causes. In the United States in 2012 the numbers are even more staggering with 42.1 million smokers with more than 480,000 deaths. Smoking can cause a number of illnesses and diseases, as well as physical issues including teeth deterioration and discoloured fingertips.

    With over 4,000 damaging chemicals that make up a cigarette, it should be important to know what some of these are and how they are harmful.

    70 of the chemicals in cigarettes can causes cancer, which is puts each smoker at a large risk of developing cancerous cells.

    So, what are these dangerous chemicals in cigarettes?

    Benzene

    This solvent is used towards making a variety of chemicals including petroleum and crude oil. This chemical compound is an example of a petrochemical which is most common for being used to manufacture gasoline and pesticides.

    Benzene is famously known for its effects and common tendency to cause leukemia and other cancers. Cigarettes contain a high percentage of Benzene, therefore the smoke that is released exposes smokers to the poison of it.

    Any form of prolonged exposure of this chemical can cause excess internal bleeding and genetic damage.

    Tar

    This is one of the few elements that a lot of smokers know to be inside of their cigarettes. However, the causes of it and the level of damage it can create.

    It is a word that describes the collection of all the particles that smokers inhale. It is a thick mixture of chemicals that create a sticky residue. The browness of this is what can end up staining a smoker’s teeth or fingertips.

    Because tar is made when a cigarette is lit, the ending ‘puffs’ of cigarette can be the worst part for inhaling tar. The cilia in the lungs is what can be paralyzed by the tar in the smoke, and therefore cause different types of lung cancer.

    Arsenic

    This is one of the most dangerous of all chemicals that make up a cigarette.

    It has the ability to damage the heart and blood vessels and damages our DNA in a way that stops us from being able to repair it. It is known to be just like a metal compound that can causes a large amount of cancers of all types. Some of these cancers include bladder, lung, liver and kidney. This hazardous chemical can cause the human body to largely suffer through smoking, not to mention the other ways in which it can be passed through our bodies – such as certain foods and water.

    The arsenic comes mainly from the pesticide spray that that gets used on tobacco leaves.

    Cadmium

    Cadmium is often used as a metal that makes lithium batteries. It is used within cigarettes and smokers will be open to the danger of it getting into their bloodstream. It will eventually damage the lining of arteries and the kidneys, and also damage our cells and stop them from repairing the DNA.

    The proteins that are present in our bodies is used to fight off any harmful chemical, nevertheless, inhaling a lot of cadmium can cancel out these proteins, meaning there are no defenses in the body that can fight chemicals off.

    Any excess exposure to Cadmium can result in nausea, muscle cramps, injury to the liver and shock. This means that a smoker is much more likely to develop these effects than a non-smoker.

    Ammonia

    Ammonia is the central chemical to toilet cleaner and can have a negative impact on the nicotine in a cigarette, widening the effect of addiction. It is used to make the nicotine more powerful and turns it into a gas that can be smoked easily. It also makes nicotine absorbable into the bloodstream and the heart, thus making nicotine more harmful that it needs to be.

    The ammonia is relevant to cigarettes because it supposedly enhances the enjoyment of smoking, because the nicotine kick becomes much stronger.

    The effects of intaking too much ammonia way include chest pain, a strong cough, difficulty in breathing and even temporary blindness.

    Formaldehyde

    This chemical is a disinfectant that is used to kill bad microbes, making it popular for use on dead bodies to preserve them. This is one of the main substances in a cigarette that will cause lung cancer and other diseases. It is incredibly toxic and can even be harmful for second hand smokers, as it can easily be a cause of cancer.

    This poison can be most dangerous to those that smoke it themselves, giving them a huge risk of terminal cancers. The short term effects of taking up too much of this chemical may include nausea, irritation of the skin, coughing and burning sensations that occur in the throat.

    The more you inhale, the bigger the damages will be. Long term effects might include nasal cancer and bad breathing for the rest of your life.

    There are both fatal and nonfatal diseases that smoking can cause. However the different elements that make up the average cigarette can all have different effects, depending on the type of chemical that they are.

    The main substance that people associate smoking with is nicotine, this isn’t necessarily as harmful on its own, but it does supply smokers with the addiction that causes the other elements to damage their bodies internally and externally.

    What do you think of this blog post? Can you think of anymore damaging chemicals in cigarettes? If so, please let us know in the comments below.

    This blog post was written by Jennifer Smith on behalf of TABlites, the E-cigarette specialists.

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  • 13 Apr 2014

    What Are Antioxidants and Do We Need Them?


    Antioxidants, Just What Are They?

    antioxidants

     (Photo credit: Wikipedia)

    Your body’s cells get their protection from powerful nutrients called antioxidants. A result of this is a great boost to your overall health in a number of different ways, so it is important to be including antioxidant rich foods into your diet. This article will take a look at just what are antioxidants and some of the benefits you may get when you include them into your diet.

    Antioxidants Role In Your Body

    Your body uses oxygen to extract all the nutrients from the foods you eat and also use the energy it can get from those foods. However, a by-product that is called free radicals is produced from these reactions. The cells within our bodies can be damaged from these extremely dangerous free radicals. Free radicals have been associated with a number of health issues such as, a weak immune system, diabetes, increase cancer risk, and increased aging signs.

    These dangerous free radicals can be prevented from damaging your body by being neautralized by antioxidants. Antioxidants allow you to get the most out of the nutrients in the foods you eat while protecting you from all the damaging things free radicals can do. Because of this, you can get the many positive health benefits from antioxidants such as the optimum function of all your vital organs.Improvement in vision, healthier skin, nails and hair, increased energy, and improved concentration, are all possible benefits you may get from adding antioxidant rich foods to your diet.

    Great Antioxidant Food Sources

    Foods that are plant based are a great place to find antioxidants, so by consuming plenty of nuts, seeds, fruits and vegetables, you will be able to give your body high levels of these great health boosting nutrients. Below is a list of some of main antioxidants and the best food sources that has them:

    Manganese: Manganese may assist the body in the activation of enzymes and can be found in green tea, garlic, and pineapples.

    Flavonoids: Flavonoids are a are a big group of antioxidants that can support the body in several ways. They can be found in citrus, berries, green leafy vegetables, fruits, tea, and in almost every plant based food.

    Vitamin A: Healthy vision is one of Vitamin As main role in the body. Spinach, dairy products, and carrotsCarrots, are all great sources of this vitamin.

    Vitamin C: The production of collagen is the responsibility of Vitamin C. Citrus fruits, berries, peppers and fruits are some of the top food sources of this antioxidant.

    Vitamin E: This pure antioxidant, Vitamin E has the main function to fight off free radicals within the body. It can be found in such food sources such as oils, nuts, and wheat germ.

    Summary

    As you can see from eveything stated above, there are plenty of positive reasons for you to add antioxidants to your diet. If you would like to get maximum benefit from all these powerful nutrients, make it a priority to eat some antioxidant rich foods every single day.

     

     

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  • 29 Mar 2014

    Common Causes of Workplace Back Pain


    Back Pain At Work

    workplace back painHave you ever suffered a backache so severe that you couldn’t perform such basic tasks as standing up or bending over? If so, then you can imagine what havoc back pain can wreak in the workplace. The American Chiropractic Association cites back problems as a leading cause of missed workdays, with half the American population suffering some type of back complaint at any given time. Unsafe work practices and sheer carelessness contribute to numerous cases of work-related back pain and injury.

    The human spine is remarkably strong, supporting the entire body as it moves and balances itself, and yet its series of articulated joints also makes it vulnerable to several types of injury. When stressed beyond its capacity by extreme torsion or sudden impact, the vertebrae can lose their normal vertical alignment, allowing the discs that lie between them to slip out of place. Slipped discs put pressure on sensitive nerves, causing pain and other odd sensations both at the injury site and throughout the nervous system. The muscles that support the spine are also subject to a wide range of stresses, and muscular strain can cause debilitating backaches and loss of mobility.

    Some occupations lend themselves to back pain more readily than others. Workers who are at risk for falls, for example, may suffer painful spinal compression or ruptured discs, while those who spend much of their day lifting heavy objects can easily over-stress their back muscles. But may cases or work-related back pain have more subtle origins. Office workers who sit at ill-fitting desks for long periods of time may suffer back strain as a result of poor ergonomics. at the same time, the sedentary nature of their work may encourage loss of tone in the muscles that provide crucial support to the spinal column, creating prime conditions for future back strain.

    Putting Back Pain Solutions to Work

    Employers worried about the tremendous potential for lost productivity, absenteeism and other issues stemming from employee back pain can implement any of several possible preventative measures. Equipment purchases such as forklifts and back support belts provide a degree of insurance against unnecessary lifting stresses on the spine. Regulations regarding safe lifting and carrying techniques, such as the “team lift” recommended for certain heavy objects where no mechanical lifting aid is available, should be clearly stated and rigorously enforced. Positive reinforcement, such as rewarding the team or department with the best injury record, can also help workers get motivated to use correct work safety techniques.

    Workplaces concerned about office – related back pain should educate employees on correct ergonomics, such as adjusting the sat height until both feet can rest flat on the floor. Introducing a wellness program in the office, complete with yoga classes, spinal evaluations and exercise equipment, is an excellent way to promote physical fitness among workers who might otherwise have not time to work out. Stronger muscles mean better spinal support against the jolts and stresses that so frequently cause back pain.

    Citations:

    Despite the fact that Jacob Maslow has five school aged children, Jacob find the time to blog about workplace safety for Tuff Supplies, an online retailer of workplace safety gear.

     


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  • 21 Mar 2014

    Get On Your Cycle To Lose Weight


     Cycle To Lose Weight

     

    San Francisco Critical Mass, April 29, 2005.

    (Photo credit: Wikipedia)

    Amongst all exercise routines to lose weight, cycling is undoubtedly one of the most effective and enjoyable. Cycling can be an amazing calorie-burning workout regimen and you could get on a cycle even to lose weight. Cycling offers a multitude of health benefits, whether it is improving your cardiovascular health or burning calories to lose weight. Cycling can provide different levels of training intensities and being a non-weight exercise, you are not likely to hurt your muscles and joints. Moreover, cycling is inexpensive and can be done both indoors and outdoors, alone or in the company of friends. The best part about cycling is that this exercise provides aerobic training, isometric resistance training and leg muscles training, cross training for swimming and running.

    Why should you choose cycling to lose weight? 

    Cycling can help you burn a lot of calories; this automatically reduces body weight. It can also increase your cardiovascular fitness and provides you with greater energy. Cycling also helps you to stay away from different lifestyle diseases like diabetes and high blood pressure. You can spend quality time with your loved ones when you accompany them on cycling trips.

    Cycling also helps to add variety to the existing exercise routine you follow. It can complement your weight loss effort if you follow a planned diet. You can also consider joining weight loss programs like Nutrisystem which deliver portion controlled meals to the dieters’ home. In fact, Nutrisystem greatly emphasizes performing an effective 30-minute workout everyday to lose weight in a healthy manner. Their workouts DVDs are popular among the followers. So whether it is to improve your fitness levels or avoid diseases or go green, cycling is a great exercise to take up.

    Ways in which cycling helps you lose weight: 

    • Cycling makes use of the largest muscle groups in your body namely the hip muscles, hamstrings, quads etc. This helps to increase your body’s fat-burning ability.
    • Cycling trains muscles to burn more fats. It involves steady and long rides which help to build capillaries in the legs; this allows more oxygen-rich blood to reach the working muscles. The fat-burning parts of the muscle cells called mitochondria become larger and this heightens fat burning.
    • Cycling offers endurance training which increases levels of fatty-acid binding proteins. The body is better able to move the fatty acids to the working muscles instead of getting stored. When you get fitter, you use up more oxygen and burn more fats.
    • With cycling, you can increase your daily calorie burning capacity. When you turn pedals, you burn calories. Even when you are following a recreational pace, you can burn nearly 600 calorie every hour. Incidentally, even after you have racked your bike, your body continues to burn calories. This is because the body continues to work to replenish the muscles.
    • Cycling helps to build lean muscle tissues and improves the body’s metabolic rate.

    Cycling ensures that you lose weight steadily but continuously; this helps you to sustain weight loss unlike deprivation diets that only guarantee short term results. If you can burn about 3500 calories each week, you can effectively lose one pound weight in a week’s time. When you introduce an activity like cycling in your daily routine, you should bring about other changes slowly; for instance, it may not be a wise decision to start cycling, giving up sugar, quit smoking and hitting the gym all at the same time.

    Author Bio: 

    Jessica Robert keenly blogs about weight loss ideas and diet tips. She runs a simple blog displaying helpful articles on easy dieting methods and weight loss ideas.

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