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Monthly Archives: April 2017

Aerobic Exercise and Health

Most of us now know that aerobic exercise is beneficial in many ways. Aerobic means “with oxygen,” and aerobic exercise trains the body to use oxygen more effectively. Aerobic exercise involves continuous movement of the large muscle groups that causes one’s heart rate to increase.

Regular aerobic exercise results in a more efficient heart. Oxygen travels through the blood, and a heart that can pump more blood with fewer beats per minute is a healthier heart. Exercising for twenty to sixty minutes (depending on your fitness level) per session is usually enough for most people to maintain heart health.

Regular aerobic exercise has shown to have a host of benefits in addition to improved cardiovascular health. It can help the body manage insulin more effectively, improve one’s overall outlook, and improve sleep, among many other positive side effects.

Aerobic exercise can also help maintain joint and bone strength, because weight-bearing exercises promote bone health. Benefits of a jump rope workout include its simple to do, easy to start and inexpensive to continue. When jump roping, you can easily reach your target heart rate. You don’t need a lot of space, and you can easily take a rope with you when you travel.

Aerobic Exercise and Injury

There are generally two types of aerobic exercise: low impact and high impact. Low impact exercises are those where one foot is always touching the ground. High impact exercises are those where the feet leave the ground, such as with jumping.

However, some benefits of a jump rope workout can also be seen as a potential area of risk. Because jump roping involves jumping, it is an ideal aerobic exercise because you can reach your target heart rate and increase your jumping speed as you improve your fitness level. However, jumping, particularly at a faster speed, also increases your chances of injury.

If you have joint problems, high impact exercise may not be the wise choice. Also, as you become fatigued when jumping, the chances of getting injured increases because fatigue can increase the chances of losing focus and tripping or twisting an ankle.

If you enjoy jumping rope, you’ll probably experiment with different styles of jumping as you become more skilled. These alterations can also increase your chances of tripping and getting injured.

Jump Smartly

If you decide that the benefits of a jump rope workout are worth the potential risks, consider these tips. First, as with all exercise programs, talk with your doctor. He or she can review your medical history and determine if high impact aerobics are a safe option for you. Once you are cleared to jump rope, choose a smart place. Choose the most “giving” surface as possible to jump on.

If you have access to a suspended wood floor, that’s a great option. If you must jump outdoors, avoid grass, as the variations in the ground may cause you to twist an ankle.

However, cement is one of the worst surfaces you can choose, because it is so hard. Your body will absorb all the impact. Pavement, while still hard, is a much better surface. Another option is to purchase a rubber exercise mat designed specifically for use with high-impact exercise.

 

Things to Do if Your Ankle Sprain

Here is what you can do it your sprain your ankle. Take a pain reliever and anti-inflammatory medication like Ibuprofen or Naproxen to help with the pain and swelling. Elevate your injured limb and ice your ankle and wrap it with an ACE bandage. You should stay off of your ankle the first day and merely keep it iced off and on, wrapped (to reduce swelling) and elevate.

Two to three days after the injury you should begin exercising the injured ankle. If your doctor tells you it is OK to go ahead and exercise your ankle, here is a good outline of what to do.

Ice and elevate your ankle for 10-15 minutes. Then:

TOE RAISES: Keeping your knee straight, pull your toes toward you. Hold for 10-15 seconds. Repeat 10 times.

HEEL RAISES: Keeping your knee straight, point your toes away from you. Hold 10-15 seconds.

ANKLE CIRCLES: Sit either in a chair or on the floor and move your ankle from side to side and up and down and around in circles. Perform 5 to 10 circles in each direction.

SITTING and STANDING HEEL RAISES: Sit in a chair with the injured foot on the ground. Slowly raise the heel of the injured foot while keeping the toes on the ground. Return the heel to the floor. Repeat 10 times.

BALANCING: Stand and place a chair next to your uninjured foot to balance you. Initially, stand on the inured foot for 30 seconds. Slowly increase this to up to three minutes at a time.

Optimally, your should do these exercises at least 2-3 times a day to improve your function, decrease the swelling and pain, and limit the stiffness in your injured ankle joint.

 

Muscle Exercises

Let’s face it. Our eyes gravitate towards a flat and well toned abdominal region. We all want that elusive flat, firm and enviable look of ‘washboard abs’. The muscles of your abdominal region, and indeed the midsection aren’t isolated; they weave through your torso like a web of high-tensile steel, and it’s critical to train them the right way.

So how do you get results fast? A recent study by the American Council on Exercise has the answer. Let’s discover the 3 most effective exercises to get flat abdominals, the correct way to breathe during abdominal exercises and tips and tricks to get results faster. I have integrated these exercises to help thousands of clients get results. You can view my clients in action with exercise videos and download full color abdominal exercise routines, diet plans and ebooks by registering on my websites mentioned at the end of this article.

A California study conducted by the American Council on Exercise has determined that the classic sit-up is not the best answer for stronger, flatter abdominals. The conclusions were intriguing, to say the least. The traditional sit-up was among the least effective abdominal muscle exercises.

Sit-ups (in which you raise your trunk up from the floor with your knees straight or bent) involve the hip muscles disproportionately relative to the abdominals. This means the hip muscles work more and the abdominal muscles work less i.e they are not getting trained in the right manner. In addition, there is an unnecessary (and potentially harmful) strain on the lower back. The sit-up is not only ineffective, but potentially harmful.

There’s more, and it’s equally surprising. The study indicated that several gadgets for the abdominals were either ineffective or marginally more effective than a regular abdominal crunch, which doesn’t cost you anything, other than the time required to learn the right technique.

Now for the big news. The top three abdominal muscle exercises were:

The Bicycle maneuver. The Captains Chair. Crunch on an exercise ball.

For best results.

Start with 2-3 sets of each exercise, 8-10 repetitions. Increase by 8-10 repetitions each week till you work your way up to a set of 40 repetitions in each set. 2 sets of 35-40 repetitions a day for the abdominals is ideal, and you do not need to train more than that.

Breathing during abdominal muscle exercises.

With all abdominal muscle exercises, exhale as you contract / exert / come up / crunch your abdominals; inhale as you relax / lower / return to the starting position.

Points to remember.

1. If you have lower back injuries or pain, consult a doctor before you begin, so you don’t hurt yourself. Also see a physician if you are over 35, have been sedentary for a long time, have high blood pressure and/or cholesterol, are a smoker, have chest pains or shortness of breath or have had a joint or muscle injury.

2. It’s not the number of repetitions, but the quality and technique that gets results. Overdoing sit-ups can hurt your lower back. Besides, the best way to get those flat lower abdominal muscles is to be patient for 8-10 weeks, eat a healthy diet and do regular aerobic exercise.

Exercise Effect on The Eyes

If you scan the internet you are very likely to come across sites that claim just that – buy the program, the course, the CD-ROMs, the videos, the books and even audio tapes, then follow the exercises and your sight can be restored to normal.

It does not seem to matter whether you are short sighted (myopic), long sighted (hyperopia), or rely on bifocals, you can be old or just a child, this or that self directed eye exercise course will do the trick and if not entirely satisfied there is always a money back guarantee.

There does not seem to be any clinical evidence based on an acceptable or recognized sample size to back up the claims of the eye exercise lobby.

There is however, anecdotal evidence which is hard to verify, that a self-directed eye exercise regime has made considerable improvement or even restored perfect vision.

It should also be noted that in the State of Iowa USA, a consumer lawsuit has been filed by the state Attorney General alleging that an a company marketing a self directed eye exercise program used a combination of misleading marketing tactics, exaggerated claims of effectiveness, false implications of scientific validity and misleading consumer testimonials.

Nevertheless the practice of eye exercising to improve vision is centuries old and who are we to pass judgement on this or any other ancient therapy?

Just think of the number of times you have read or heard about a drug breakthrough brought about by a link with a traditional herbal remedy.

It was not that long ago when professional medical practitioners scoffed at the thought that a natural herbal remedy could be a cure and at best was only a placebo.

Readers may draw their own conclusions as to the merits or otherwise of the various eye exercises and their claimed benefits that will be emailed regularly to those of you who sign up to join my elite group of members, and at least will have some cost free’ knowledge of the subject.

Who knows?

If you follow an eye exercise regime diligently you could be throwing out the glasses and contacts or maybe lowering your dependency on them. Nothing ventured, nothing gained! Self directed eye exercise programs should not be confused with the practice of Vision Therapy.

To put it simply, vision therapy, sometimes called visual training, behavioural optometry or development optometry, is a combination of eye exercises and visual aids, such as tinted or corrective lenses, carried out under the supervision of a qualified eye doctor or optometrist.

The therapy is widely used on children who have a vision problem or even to treat learning difficulties.

Eye care practitioners are not united on the benefits of Vision Therapy but if you have a child whom you suspect may have a problem then you should investigate this treatment and do be sure to get more than one qualified opinion.