Why no workout is complete without core strengthening?

Exercise-RegularlyImagine a conversation among a group of bodybuilders. “Nice glutes,” one says admiringly to another. “Thanks. You’ve got some ripped biceps yourself,” he replies. A third bodybuilder cuts in. “Hey, no one’s even commented on my transversus abdominis!” she complains.

Your what? Whether you’re an athlete or a couch potato, if you’re like most people, you haven’t given much thought to this long, flat muscle located deep within your abdomen. The transversus abdominis is one of a set of 29 muscles that make up the body’s core-the trunk and pelvis area.

Those muscles support your spine and stabilize your entire body. But many teens-even those who exercise regularly-overlook them. “When teen athletes work out, they put a lot of effort into their arms and legs,” says Dr. Douglas Lundy, an orthopedic surgeon in Fort Collins, Colo. “But you’ve also got to work on the muscles that you don’t see in the mirror.”

Back to Basics

That’s where core strengthening comes in. Core strengthening is a relatively new name for an old concept. Fitness pros have long known that exercises that target the trunk and pelvic muscles can improve posture and balance. Now young athletes are discovering that those same exercises can boost performance and prevent injury. “In the last five years, I’ve seen more and more high school trainers incorporate core strengthening,” reports Drago Novkovic, the director of education for the Sports Medicine Institute for Young Athletes in New York City.

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What should you do to maintain a good health when you wake up every morning?

Nowadays we have a lot of tools and machines to support your motions in the morning as treadmill, exercise bicycle, trampoline, ball….. Using these equipments will help your body become stronger and healthier. There are the different trampoline reviews however most of people feel exciting with jumping on a trampoline – a new device. Besides choosing a favorite exercise in the morning you should do other habits to have a good health and the comfortable spirit.

Every morning you wake up to beginning for a new day, the morning works will greatly affect your working results in that day. Therefore you should have the good habits and do them in the morning to bring you to have a day with full of joy and the favorable work.

In this writing I want to share to you what should you do to maintain a good health when you wake up every morning. I hope these habits will help you have a morning completely healthy and dynamic.

morning_waking_up

What should you do in the morning?

Get up early

Go to bed early and wake up early every day are a good habit which you should maintain. The biggest benefit of getting up early is everything going as your plan such as:

  • Firstly, you can exercise with your favorite sport,
  • Then, you will cook the breakfast for the whole family,
  • Last, you have a lot of time to do something for individual.

Get up early means that you do not have to hurry or worry about no in time to going to office. At that time you feel everything become really relaxed to you.

However easy to say but difficult to do that because there are a lot of people who can not get up early so you must try too much and I believe you can do it if you have the high determination in yourself.

Gargle with the warm water

After a night of sleep, the bacteria stored in the palate if you gargle with the warm water this habit may eliminate the amount of bacteria timely and prevent other related diseases. You probably will not expect that it brings the big efficiency to your health. According to the investigations, people who have the habit to gargle with warm water in the morning will be less risk of gum infections, cavities, pneumonia, bronchitis….

Expose yourself to the sun in the morning

Actually basking in the warm sunlight in the morning is very good for us especially the newborn babies who need a lot of vitamin D to develop the bones. If you have a habit to expose yourself to the sun or read a newspaper next to the sunny window in the morning it will help you both feel more conscious and absorb vitamin D.

Do exercise

It is very important thing and I am sure that many people will forget to gargle with warm water or bask in the warm sunlight but they will take a little time to do exercise in the morning.

Jogging, walking, running, jumping on trampoline or perform exercises within 30-45 minutes of the morning will be very good for health. Although you know the endless benefits of exercise, exercising under the morning sunlight is a great way to starting a new day and bring a good health for you. Continue reading

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To promote health, parents should push children into outdoor activities this summer

summer-outdoor-activities

During the warmest part of the year, youngsters may want to park themselves in front of the TV, but keeping kids active can have a long-lasting impact on their weight and on their overall health

“I definitely think it is important to keep kids active during the summertime,” Jenny Inabinet, Lenoir County Parks and Recreation program coordinator, said. “They are out of school, and a lot of kids want to stay inside because it is so hot outside, but they need to get out and be in that heat and remain active so they will not gain unnecessary weight during the summer.”

Staying active during the warmest part of the year is a responsibility that falls on both the parent and the child, and an active family could benefit both.

“I would say it’s half and half,” Inabinet said. “Parents need to push their kids to stay active, but the kids should want to stay active, too. Going to the parks or having them play on the playground or walking the track together are a few great ways to stay active as a family this summer.”

Inabinet also suggested baseball, softball, kickball, walking or running around as good ways to remain active.

Beautiful summertime weather can be a blessing, as generally speaking any activity outside burns more energy and keeps them more active than sitting inside, according to Melissa McCoy of Kinston, mother of a 9-year-old.

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First World Problems?

The global importance of emotions and health.

emotions-and-health

Here’s something to smile about: researchers have known for a while that there’s a connection between emotions and health. People with positive emotions tend to report being healthier-they even live longer-and those with negative emotions report being less healthy. But a limitation of this research was that it was focused on people in the developed world, leaving one team of researchers to wonder if the connection between emotions and health was just a “First World problem.” In other words, in a part of the world where people might not have adequate food or shelter, would emotions still be strongly tied to health?

To answer that question, they surveyed more than 150,000 people in 142 different countries, asking them about recent positive feelings, negative feelings, their self-reported health, and questions about whether they felt safe and secure where they lived, as well as about food and shelter. Their conclusions? Not only was the connection between emotions and health found to hold true globally, but the connection between positive emotions and good health was actually stronger in poorer countries, as their recent article in Psychological Science reports. Sarah Pressman, the study’s lead author and an assistant professor of psychology and social behavior at the University of California, Irvine, says they wanted to know if the emotion-health connection would “matter in a place where people are in wars, where people are starving, where they’re homeless, and surprisingly enough, it not only mattered, but it mattered more, which was quite a big surprise to us.”

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How to fit exercise into your day?

Sam sets his alarm every morning for 5:30 a.m. so he can slip into the high school swimming pool by 6:30 to work on his endurance and the efficiency of his breast stroke. Have you noticed that swimmers are almost always morning people? If you’re not a morning person, you’re probably not a swimmer.

school-sports

Football and basketball, wrestling, and track and field types usually work out after school to get in shape for their sport. But you don’t have to be an athlete to benefit from regular exercise-we all need to fit workouts in every week with a home fitness machine. You can read Spin Bike Reviews to have more information.

Fitting in exercise, though, is a challenge in itself. Just where are those cracks and crevices in the day? If you have a daily schedule full of intellectual and social pursuits, and you participate in theater, music, or the newspaper after school, how do you fit a workout in? And, once you’ve figured out your schedule, what can you do to keep motivated and to avoid having your good intentions dry up and blow away in the wake of a heroic start?

These questions were posed to some real high school kids. Continue reading

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Teaching children about sundials is an exercise

sundial-kid

The other morning I took my homemade sundial out and put it on its pedestal on our back lawn. The sun hadn’t risen over the neighbour’s house yet, so it was still in shadow. I puttered around the birdfeeder, cleaning up seeds and hulls spilled over the winter and, soon enough, I noticed the sundial was bathed in brilliant morning prairie sunshine.

I went over, and the shadow of the gnomon fell slightly past the 10 numeral. I looked at my pocket watch, and it was five minutes after 10. I nodded to the sun, and said, “You’re right on time again, welcome back to the northern hemisphere.”

My sundial is an equatorial type, that is, the face where the numerals are is parallel with the earth’s equator, so the sun’s rays only shine on it after the first day of spring, and only until the first day of autumn. I made it to conform to daylight savings time, too, so I don’t put it out until the clocks are put ahead.

Sundials are so fascinating. And so simple. They have no moving parts, and yet will keep time for centuries, if the elements themselves don’t destroy them.

And yet they are complex, too. They must be made for a particular longitude and latitude, and will be accurate only there. We live in the central time zone, but a time zone is so wide, the sun can only possibly be at one spot at high noon by our clocks. Our city is 10 degrees west of this meridian, so I had to factor that in when calibrating the angles. Continue reading

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Going Back to School to Exercise And Chat

exercise-machineHOW much does it cost to work out on state-of-the-art exercise machines and to be professionally supervised while doing so? For those who live in the boroughs of Allendale or neighboring Upper Saddle River, it’s free.

Northern Highlands Regional High School here, which serves both communities, opens its fitness center Tuesdays and Thursdays from 7 to 9 P.M. for use by local residents. And more and more people are taking advantage of it.

On a recent evening, most of the 15 Nautilus aerobic machines and several of the free weight stations were in use. Ruth Auer of Allendale was working out a leg-strengthening device. Since she has been coming to the center, she said, she could notice her thighs getting slimmer and stronger.

Mrs. Auer said part of her enjoyment of the center came not only from the fact that it is free but also that ”the teachers are terrific.”

Carl Mortensen, supervisor of health and physical education at the school, and his wife, Sue, a gym teacher there, are on hand to take the medical history of each participant and to measure flexibility and strength. Then they devise a personal training program and turn participants loose on the equipment while watching discreetly but vigilantly in the background. The Mortensens volunteer their time at no cost to the school. A standard signed medical release form absolves the school from any extra liability, said the school’s business administrator, John Kowalsky. He said the school’s general liability policy covers any injuries that might arise from the workouts. ‘We Saw an Opportunity’

Most of the equipment was acquired when a local fitness center, the Classic Gym in Mahway, was updating and put its machinery up for auction in late fall of 1988. ”We saw an opportunity and we went for it,” Mr. Mortensen said. Continue reading

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Step into fitness

When it comes to fitness, taking walks is a great way to exercise. The health benefits really stack up if you follow a regular walking program. Amanda Mandel, a New York City freshman in high school, discovered some of the perks when she started walking at age 13. “I lost weight,” says Amanda, who is now 30 pounds lighter. “I feel more fit, I am more confident about myself, and have strong calf muscles. I can play sports better now too.”

Amanda walks about two miles, four times a week, around her neighborhood. She also speed walks every few blocks. Hikes, however, have become her favorite way to walk. “I love the challenge of climbing [hills] and doing hiking trails,” she says. “I like it best when it gets challenging, and then I feel good when I finish.”

walking-program

Walk Off Stress!

The feel-good aspect of walking is one of its biggest pluses. Research shows that walking can help improve people’s moods. A recent study released by the American College of Sports Medicine reported that brisk walking reduces feelings of tension and anxiety, whether you take one 30-minute walk or three 10-minute walks a day. “It helps clear my head from school,” notes Amanda. “After I walk, I really wake up and I’m able to focus on my homework.”

Walking gives us positive energy, says Debbie Eisenstadt Mandel, Amanda’s mother and author of Turn On Your Inner Light: Fitness for Body, Mind and Soul. “When we exercise,” says Mandel, “we boost our energy levels and clarify our thinking by bringing oxygen to the brain.” Continue reading

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How competitive are you?

Exercise-and-Fitness

The thumping of a basketball resounds off the driveway from late afternoon until 10 every night as Alex gets ready for the Friday basketball game. He thrives on the competition and takes his practicing seriously.

His sister wheels her bike out of the garage every afternoon for a 10-mile ride along the nearby bike path. Alex watches her put her helmet on. “What kind of athlete are you?” he asks.

“I’m interested in fitness, not competition,” she retorts.

“I’m fitter than you’ll ever be,” Alex calls to his sister’s back.

Are Only Competitive Athletes Fit?

footballCompetition can be defined as a situation in which two people vie for a prize, honor, or advantage-or a win. You can easily see how this applies to traditional competitive sports such as football, baseball, basketball, and soccer. A competitive person loves this rivalry and works hard to get the win. Continue reading

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