Iron Power – Using The Power Of Iron To Stay Fit

February 10th, 2012

There is a lot of talk about protein and vitamins when the topic of fitness is brought up, but there needs to be some attention put on your iron intake as well. Iron is one of the minerals that will give you the energy to make it to your workouts and then complete them successfully.

If you have been feeling tired lately and need to drag yourself to your workouts it may be a problem with your iron stores. If the exercise ball at the gym seems heavier than usual, think about your iron intake. Have you been getting enough lately?

A lack of iron can affect your red blood cell count, which is responsible for sending oxygen throughout your body. Without enough oxygen you will feel tired and sluggish.

Does this mean that you should race to a bottle of iron supplements for a quick injection?

No. Iron supplements are not necessary if you are eating properly, unless there is an underlying condition that requires medical care. Iron supplements can actually be quite dangerous unless administered by a doctor. They also tend to be binding, which can lead to constipation. This is the last thing you’ll need if you are already feeling sluggish.

It is best to get your iron naturally. All red meats including beef and pork are good sources of iron. Liver and kidney are an excellent iron source as are oysters. Spinach, beans and lentils are other food sources that can help build up your iron supply.

If you have been eating a lot of iron rich foods and still feel tired you may still be having a problem absorbing all the iron you need. Iron that comes from plants instead of meat sources cannot be easily absorbed unless they are eaten with a food that contains Vitamin C.

Even if you have been eating a lot of red meats you may not have been absorbing the iron properly. There may be a problem if you have been enjoying a cup of coffee during or right after a meal. Caffeine can hinder iron absorption and should be consumed at least an hour before or after a meal.

It is estimated that 30% – 50% of the population in America has some type of iron deficiency. Most cases are mild, however, and may not be noticed for many years. If you are having a harder time lifting the exercise ball at the gym and fee

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Perhaps exercise has nothing to do with your knee pain

January 20th, 2012

Aren’t you doing physical exercise just because you think that it can aggravate your knee pain? However, physical exercise has nothing to do with your knee pain. This fact was put forward by a new research. Interestingly, this finding holds true even for people who are overweight. Researchers reached this conclusion after going through a deep analysis of about 1,300 people whom they followed for over 10 years. This observation is no doubt quite significant however, it seems standing head to head to some, previous assumptions like extra physical activity may injure knee, physical activity may lead to knee pain, etc. In order to know more precisely about the whole issue it is important to have more study on this subject and I fully agree with researcher Marian A. Minor, Ph.D, University of Missouri-Columbia when he says: The time has come for studies that delve deeper into possible causes. Image credit: Healthy Living Atlanta Via: Ivanhoe

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‘Pay n Use’ Workstations: No-sweat workout at your convenience!

January 19th, 2012

Who likes the idea of getting out of the warm ‘n’ cozy blanket early morning to hit the gym? No one, for sure! But, would you like the idea of a no-sweat workout, that too at your convenience – at the mall, a departmental store, a restaurant or just about in any public place when you feel like it? The Japanese have come out with an innovative solution that promises to burn calories without any sweat and that too at your convenience. Coin operated workout stations are popping up all over Japan in convenience stores to help people get their workout at their convenience. These could in fact be the future money spinners! How does this work? You get a 10 minute workout when you drop coins equivalent of $4.10 into the slot of the machine. All you have to do is balance yourself on the footpads of the machine that moves in multiple directions @ 1,560 times per minute. You don’t want to smell sweaty if your next destination is a date with your partner, and this machine promises just that – a no-sweat workout! I think the concept is great especially for fitness freaks who travel and find it difficult to find a gym in an alien place. The idea of ‘pay n use’ work stations is great and may just be the need of the hour when you see the growing obese population in the world. So the next time you find yourself guilty over eating that deliciously sinful dessert, you just know where you have to head next for – The convenience store! Source

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Stretch to prevent injury during exercise

January 18th, 2012

Stretching your muscles prior and after your workout will assist you in greater performance and reduce injury. However, before stretching one must warm up / cool down by doing a slower version of the actual exercise such as walking for running or aerobics at a lower intensity than the actual session. In fact, stretching should become a regular part of all forms of workouts including gym. Benefits: Some of the benefits of stretching are as follows: – physical fitness – increased suppleness – ability to learn and perform skilled movements – reduced risk of injury to joints and muscles – reduced muscular soreness – less painful menstruation in females – increased relaxation and a feeling of general well being Common Mistakes: While stretching is good for your health, it needs to be done correctly. Unfortunately, even those who stretch do not always stretch properly and hence do not reap some or all of these benefits. Some of the most common mistakes made when stretching are: – improper warm-up – overstretching – performing the wrong exercises – performing exercises in the wrong (or sub-optimal) sequence Stretching Tips: Here are some tips to take care while stretching: – Stretch for at least five to seven minutes – Begin with gradual mobility exercises of all the joints, i.e. simply rotate the wrists – Hold each stretch for a minimum of 20-30 seconds – Breathe comfortably, with deep breaths through your nose, and out via your mouth – While stretching you must feel a slight discomfort, else you may be doing the stretch incorrectly – Stop immediately if you feel any pain. Also: Stretching Techniques

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Keep yourself in shape with uSurf Wave-action Exerciser!

January 17th, 2012

The way uSurt Wave-Action Exerciser works is really amazing and trust me, using it is just like enjoying sea surfing and more interesting is the fact that it provides good workout for calves, thighs and hips as they are instinctively engaged while riding it. Moreover, while trying to maintain balance, it naturally provides good workout for our arm and shoulder muscles. So, won’t you call it a wonder device that not only provides you with the sensation of sea surfing but also cap-a-pie workout. So, go and grab it! Via: Chip Chick

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Can exercise make you smarter?

January 16th, 2012

A study was conducted on 259 Illinois third and fifth graders by putting them through classic PE routines: the "sit-and-reach," a brisk run and timed push-ups and sit-ups. The math and reading scores were high with students who had fitter bodies. If you have been putting off exercising it’s time to stop procrastinating. Exercise makes you smarter and what better reasons do you need to start exercising? Scientists have also found that vigorous exercise can cause older nerve cells to form dense, interconnected webs that make the brain run faster and more efficiently. And there are clues that physical activity can stave off the beginnings of Alzheimer’s disease, ADHD and other cognitive disorders. Greenough, a psychologist at the University of Illinois says: If you’re thinking that by exercising at age 20 you’re going to have some effect on what you’re like at age 70, you’d better be willing to commit to 50 years of hitting the gym. Aerobic exercise helps the heart pump more blood to the brain, along with the rest of the body. More blood means more oxygen, and thus better-nourished brain cells. Every time a bicep or quad contracts and releases, it sends out chemicals, including a protein called IGF-1 that travels through the bloodstream, across the blood-brain barrier and into the brain itself inducing production of several chemicals, including one called brain-derived neurotrophic factor, or BDNF. With regular exercise, the body builds up its levels of BDNF, and the brain’s nerve cells start to branch out, join together and communicate with each other in new ways. This is the process that underlies learning: every change in the junctions between brain cells signifies a new fact or skill that’s been picked up and stowed away for future use. BDNF makes that process possible. Brains with more of it have a greater capacity for knowledge. Image Source

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Happy Feet: Turn to dancing for a perfect body

January 15th, 2012

Indeed dancers have an agile and flexible body. They proudly flaunt the figure which all of us would love to have. As a matter of fact dancing is a better option to put one’s body in shape. Because it serve the dual purpose. First it helps in acquiring a fit and athletic body; second you learn some dancing skills, which can be handy at any point in your life. Whereas if you toil in a gym then it is more tiring, injury prone and helps to acquire only muscle power. On top of all dancing improves you physically as well as psychologically. I would say dancing is akin to yoga. As it help in attaining holistic development. You can choose from a number of dances, which are classified on different grounds e.g. theatrical, religious and recreational. Dance can be differentiated as tribal, ethnic, and folk dance, between amateur and professional, and above all between different genres and styles. Some well-known dances are Jig, Waltz, Tango, Disco, Salsa and Hip-Hop. You can select any dance but just keep in mind that it uses lot of energy to keep you fit. Dance is mostly accompanied by music but it could be also be presented independently or provide its own accompaniment (tap dance). While dancing you can even express ideas, stories, rhythm, and sound with the bodies. Dancing is a form of relaxation and also eases out one’s tension. So, if you are keen to possess a figure just like a dancer then you better get your feet moving. The sooner the better! Image Source:thatsfit

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Watch your waistline shrink with intelligent shopping trolleys!

January 14th, 2012

Do you find yourself loading up your trolley with ice-creams, cheese, chips and cookies when you go shopping for your groceries? Do you think your waistlines would have been smaller if these junk foods did not reach your kitchen? Here’s some great news for all you calorie-conscious people. EDS, a U.S technology company outlined a concept of ‘intelligent trolleys’ that will read the product’s individual code and give customers information about calories, nutrition, ethical sourcing and the environment. The high tech model will be fitted with a computer screen and a barcode scanner. The screens would reduce the need for lots of packaging for food, helping stores to tackle environmental concerns. Shoppers want barcode readers on their trolleys to calculate the nutritional content and tell them when they have blown their calorific budget says EDS’s Sion Roberts, director of consumer industries and retail. Trials of such touch screen trolleys have begun in some of the stores in the Unites States. I think it is a great idea as it prevents people from going overboard with food though I wish we could have some technology that would warn us when we stuff our tummies with junk food! Image Source

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Dark Chocolate: An antidote to fatigue!

January 13th, 2012

"Forget love, I’d rather fall in chocolate" Certified chocoholics, now have more reasons to grab another bar of chocolate without feeling guilty! You were only doing yourself a big favor by having your daily dose of chocolate and a new study has confirmed that you were just right in doing so. The study revealed that a daily dose of chocolate may reduce the symptoms of chronic fatigue syndrome. Chronic fatigue syndrome (CFS) is a debilitating and complex disorder characterized by profound fatigue that is not improved by bed rest and that may be worsened by physical or mental activity. CFS affects over one billion people and the cause of it is not known. However, the symptoms include muscle fatigue, insomnia and bouts of memory loss. There is no cure for CFS and the disorder may be controlled to an extent by making lifestyle changes including handling stress with relaxation. When researchers of Hull York Medical School carried out a trial on about ten patients who received a daily dose of 45 gm of dark chocolate for two months, they found that the patients had lesser symptoms of chronic fatigue syndrome. However, the results were not the same with when the patients had white chocolate that was dyed brown. Dark chocolate is known to contain high amounts of polyphenols similar to the antioxidants found in green tea. The polyphenols improve the serotonin levels in the brain which is associated with the CFS and is also known to reduce high blood pressure. Chocolate is also a mood elevator giving you an instant energy lift. Now that you have valid reasons, go for the bar but know your limits or you will end up piling up ‘FAT’ in your quest to cut the ‘FATIGUE’! Image Source

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Women who exercise cope up better with menopause

January 12th, 2012

Every one is aware of the health benefits achieved by exercising. Women who exercise in particular find that they can avoid the onset of diseases like arthritis, high blood pressure and cholesterol. Now, researchers have found that women may be able to cope up with menopause better if they exercised, more so if they included walking as a part of the regime. Menopause, which typically occurs between the ages of 45 and 55, is when a woman stops menstruating and experiences symptoms like as irritability, mood swings, hot flashes and night sweats. A study was conducted by researchers of Penn State University on 164 volunteers led a sedentary lifestyle before. They were divided into three groups; the first group walked for an hour three times a week, the second group performed yoga for 90 minutes twice a week and the third group did not exercise. At the end of the program, it was found that women who walked had the most improvement in the quality of life while those who performed yoga had smaller improvements and those who did not exercise showed no improvements in the quality of life. It was also found that women who exercised could cope better with hot flashes and night sweats associated with menopause. The study suggests that since women slept better when they exercised, they had adequate rest which in turn puts them in a better position to cope up with menopause. Its time to talk a walk, ladies! Image Source

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