Exercise Workouts: June 2012

Coffee, Tea Can Cause Osteoporosis

A hot cup of coffee may sound like a great way to start the day. But if you consume too much, you could end up with osteoporosis.

Osteoporosis or porous bones is a silent disease and one of the most common disorders of postmenopausal women. It affects almost one-third of all women over 50 and is a major cause of fractures of the hip, spine, and wrist. Bones become thin and brittle because of lack of calcium that is controlled by the female hormone estrogen. As estrogen levels drop following menopause, the bones break easily, leading to painful, crippling and sometimes fatal injuries.

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"For someone with this condition, a vigorous cough may fracture a rib; lifting a heavy object (like a grandchild) or taking a bumpy car ride may crack a bone in the spine - so will vigorous dancing. Osteoporotic bones also fracture spontaneously, for no apparent reason. When they do so in the spinal column, it collapses, leaving the affected woman with the familiar 'dowager's hump' and considerably shorter," according to Dr. Isadore Rosenfeld of the New York Hospital in "Doctor, What Should I Eat?"

The best way to get calcium is to drink a lot of milk and eat calcium-rich foods like cheddar or mozzarella cheese, salmon, sardines, tofu, and yogurt. Another helpful strategy is to avoid substances that rob calcium from your body. These calcium robbers include coffee and alcohol.

Coffee, cola, and tea are bad for your bones because they contain caffeine that promotes the excretion of calcium through the urine. At risk are those who drink more than two cups of brewed coffee or four cups of brewed tea a day. The calories from cola drinks can also make you fat and put extra strain on your bones. Another bad habit is smoking since nicotine interferes with calcium absorption. Those who smoke have lower bone mass.

Coffee, Tea Can Cause Osteoporosis

Weight-bearing exercises can strengthen your bones and protect you from osteoporosis. Jumping and hopping in particular can help create healthy bones. To keep fit, take Phenocal, a safe, natural, and effective weight loss supplement that boosts your metabolism, suppresses your appetite, reduces food cravings, and increases energy levels to give you the body you want. Visit http://www.phenocal.com for details.

Janet Martin is an avid health and fitness enthusiast and published author. Many of her insightful articles can be found at the premiere online news magazine [http://www.thearticleinsiders.com]

The Importance of Physical Fitness

In its most general meaning, physical fitness is a general state of good physical health. Obtaining and maintaining physical fitness is a result of physical activity, proper diet and nutrition and of course proper rest for physical recovery. In its simplest terms, physical fitness is to the human body what fine-tuning is to an engine. It enables people to perform up to their potential. Regardless of age, fitness can be described as a condition that helps individuals look, feel and do their best. Thus, physical fitness trainers, describe it as the ability to perform daily tasks vigorously and alertly, with left over energy to enjoy leisure-time activities and meet emergency demands. Specifically true for senior citizens, physical fitness is the ability to endure, bear up, withstand stress and carry on in circumstances where an unfit person could not continue.

In order for one to be considered physically fit, the heart, lungs, and muscles have to perform at a certain level for the individual to continue feeling capable of performing an activity. At the same time, since what humans do with their bodies directly affects the state of mind, fitness influences to some degree qualities such as mental alertness and emotional expression.

Fitness

Physical fitness is often divided into the following categories in order for people to be able examine its components or parts. Particularly, physical fitness is judged by:

1. Cardiovascular endurance: This is the ability of the body to deliver oxygen and nutrients to tissues and to remove wastes over sustained periods of time.

2. Muscular strength & endurance: Strength deals with the ability of the muscle to exert force for a brief time period, while endurance is the ability of a muscle, or group of muscles, to sustain repeated contractions or to continue to apply force against an inert object.

3. Flexibility: This denotes the ability to move joints and use muscles through their full range of motion.

4. Body composition: Considered as one of the components of fitness, composition refers to the body in terms of lean mass (muscle, bone, vital tissue, and organs) and fat mass. Actually, the optimal ratio of fat to lean mass is an indication of fitness. Performing the right set of exercises can help people get rid off body fat and increase or maintain muscle mass.

The Importance of Physical Fitness

Jonathon Hardcastle writes articles on many topics including Fitness [http://ifitnesscentral.com/], Kids And Teens [http://4kidsandteens.com/], and Alternative Health

Get a Perfect Swing With These Golf Swing Tips

The adrenaline rush that a person gets after making a perfect golf shot is unbelievable. However, to strike the golf ball with perfection, one needs to master the golf swing, so that one is able to exert the right amount of force that will carry the ball to the desired spot.

The two most important factors that determine a perfect swing are the club grip and the body posture. If you are looking for golf swing tips from a pro, he or she will highlight the same thing. Let's have a look at these two golf swing tips to achieve the proper swing.

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The Grip

A comfortable grip is considered as a functional grip for a perfect swing. New golfers in particular struggle with their grip. Based on your dominant hand, the club should be placed against the palm of your opposite hand. It needs to be held a little loosely at your fingertips. You should be exerting pressure from the heels of your hand at the same time.

Your dominant hand must then be placed in the same position, thereby forming a "V" with your index fingers and the thumb. Remember, the grip must not be extremely tight, but strong enough to hold the club comfortably.

Posture

Maintaining linear energy in a good swing is considered to be an ideal posture. Golf swing tips that are worth recommending here is that a player should always bend from his waist. Besides this, a person should not drop his or her back and shoulders to avoid injury. Golfers should ideally bend foreword from their hip socket so that they are able to swing their arms freely through their chest area.

One of the common mistakes committed by amateur golfers is that they stiffen their legs in the hope to achieve a perfect shot, especially when they approach the ball. One of the keys to a proper posture is to keep one's leg loose. The player must flex at his knees a little bit to achieve a good swing. That being said, the knees must not cross the tips of one's foot, or else it will curb comfortable body movement.

If one follows the above mentioned pointers, one will be able to achieve a better swing. What most people should also realize is that golf is a state of mind. You can play your best only when you are calm and free from all kinds of worries. A mind free from worries combined with proper grip and posture will definitely improve your game every time you enter the field.

Get a Perfect Swing With These Golf Swing Tips

Would you like to learn how to golf much better? Be sure to visit my site to improve your game and read the simple golf swing review.

Exercises to Lose Lower Back Fat

Most people divide their back into the lower back and the upper back. Some people want to lose lower back fat while other people desire to get rid of their upper back fat.

Because it's very difficult to spot reduce fat from a particular body part, targeted strength exercises can do little do reduce your lower back fat. However, they can tone it and improve its appearance immensely. They can also make you more limber and alleviate back pain. That's why it's important to incorporate targeted exercises in your quest to lose lower back fat.

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Here are some exercises which can help you to eliminate lower back fat:

Exercises to Lose Lower Back Fat

Lose Lower Back fat fast

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. To read more about losing back fat, click here: Lower Back Fat Exercises

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Easy Exercises You Can Do At Home

Do you know that in order to keep your heart healthy and your weight under control, you need to walk at least 10,000 steps each day? This may sound daunting but many activities you're doing everyday such as running errands or doing household works can add up to a few hundred or even thousand of steps for you.

To maintain your health and make sure you achieve the 10,000 steps each day, here are some simple and easy exercises that you can do at home. These exercise routines not only help to keep you fit but also will tone your body as they work on some specific muscle groups. They are a lot more effective than the general exercises such as running errands and doing house chores. Here are the exercises you can easily do at home:

Exercise

- Stretching exercises. Stand with both of your hands against a wall and move your left leg back so that your foot is flat against the floor. Hold for a few seconds; then repeat this move with the right leg. Another great stretching exercise you can perform is to lie on your back, use both hands, bring up your right knee to your chest and hold it for a few seconds. Repeat this routine with your left leg.

- Curl is very easy to do. Just lie on your back with both hands behind your head and raise your upper body. Repeat this move for 15-20 times.

- Leg exercises can be done by lying down on your side and lifting each leg repeatedly for 15-20 times. You can also stand and hold on to the back of a chair and lift your legs backward repeatedly.

- Arm exercises. This is important to improve muscle tone. For arm exercises, you can use an exercise band. Place both feet on one end of the band, hold the other ends with each hand and then repeatedly raise and lower the band (in an up and down motion for 10-15 minutes). If you have a pair of dumbbell, you can also use them to exercise your arms.

- If you are working at home and sitting in front of your computer most of the time, try to press down on your toes in an up and down motion frequently. This activity will help to keep the blood circulation flowing in your legs.

- If you know how to dance, put on a music CD and dance for about 20-30 minutes. This is a great cardiovascular workout. You can also incorporate push-ups, sit-ups and jumping rope into your daily home exercise routine.

- Abs workout. I have found a great 8 minute video showing you how to do abs workout at home. You can watch the video at "Best Abs Workout At Home - Only 8 Minute".

NOTE: Always do some stretching to warm up before starting any exercise routine to prevent injury.

Easy Exercises You Can Do At Home

Leon is an Infopreneur dedicated to sharing his online discoveries across the net. You can visit his blogs at Leon's Self-Improvement Blog and Health Buzz Zone.

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Professionalism in the Workplace

We live in a society that is very centered around our work lives. People are always rushing to work and spend their majority of their time working. Since it is harder to keep and maintain jobs in our economic climate, it is very important for employees to remember what it is professional behavior and what is not. Professionalism can make or break someone's career. This article will take a look at some of the behaviors that you should exhibit while you are at work. By following some of these general guidelines you will be able to exert yourself in a professional manner at all times.

One of the first things that you should do to maintain a professional manner is to leave your personal life at home. Everyone has a home life and there are always things that may upset you when you are at home. That is perfectly normal. However, if you bring a bad attitude to work or are unable to handle your work for the day then it may be best to stay home and handle you situation.

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Gossip is one thing that you will want to steer clear of at work. There are always people that love to generate rumors or add more fuel to the flame. If you want to further your career and be successful then it is best to stay away from what they are talking about. It can be harmful to you, someone else, or even the company. You should find better things to do with your time.

When you are working for someone else, it is good practice to remember that they are your superior and unless they are abusing their power, you do not have a right to judge every decision that they make. If your boss wants to change your hours then they can do that. If they want you to work later, then you should. You need to make sure that you show that you are willing to go the extra mile in your job. If you stick with this mentality then you will see great benefits in your future.

Always know your companies, policies and procedures. If you follow the rules then you will be doing your job correctly. Some jobs have a relaxed atmosphere and some have a stricter atmosphere. You will need to be able to adapt to how your job handles their business.

Dress code is also very important. If your job requires you to dress a certain way then you should adhere to those guidelines. You would look unprofessional if you were in a meeting with the CEO who was in a full suit and you were in jeans.

All of this stuff is common sense when it comes to the work place. These are basic principles that we learn throughout our lives that you should have no problem with by the time you have a job. If you have questions about how your company operates they can always put you in contact with their business insurance provider who will be able to explain why the company has to operate the way that they do.

Professionalism in the Workplace

Nicola Stevens
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Skateboarding Facts

There are some fun as well as interesting skateboarding facts out there that you may not be aware of. The very first skateboard was introduced in 1950 and it was an instant hit. However, it featured a handle bar just like scooters do today. It took several years before they were made without this part of it to have the basic style that we are familiar with today.

While skateboarding is well known around the world, it may surprise you to learn that more than half of all skateboarders are in California! This is due to many things including the love of surfing there. Skateboarding is quite similar in nature with the exception that one takes place in the water and the other takes place on land. Since the climate is nice year round in California, it is also a sport people can take part in any time of the year. California is also one area that encourages skateboarding rather than making it difficult to enjoy in certain areas.

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There are less than 500 skateboarding parks found in the United States. Many of them have just been built within the past 10 years. One reason for the increase is due to the information about how children need to be motivated to exercise more. Since skateboarding is a great form of exercise, these skate parks offer a place to do it. Another reason for them is that many communities want to offer their youth a place to have fun without the use of drugs or alcohol.

Skate parks also don't produce very much noise pollution which is often a concern when new structures are added to a community. However, they are very expensive to build. On average, it will cost per square foot to build one. Many communities justify it though by saying it keeps youth from engaging in negative behaviors. The cost of the law enforcement, courts, and repairs from those types of behaviors are going to be much more than paying for a skating park.

Did you know that skateboarding is in the top 10 sports events around the world? The position for it moves a few spots either direction each year. Right now it sits at #6 which is something to be very proud of when you consider all of the other types of sports that could fill up these top 10 positions.

In fact, skateboarding continues to be one of the fasting growing sports in the United States. Many experts believe this is due to the introduction of the X Games. It is also do to the fact there is so much selection out there when it comes to skateboards and the accessories to use.

The body part that is most commonly injured when skateboarding are the wrists. This is why it is so important to wear wrist guards. Yet this is the one accessory relating to skateboarding safety that most people fail to use. Another fact is that most of these injuries are believed to be the result of someone riding on a skateboard that isn't designed to hold their amount of body weight. More than 80,000 people are seen by medical professionals annually due to injuries while on a skateboard.

The average age for skateboarding in the United States is 12 years old. The youngest individuals were 2 years of age. The oldest person known to learn how to skateboard was 67 years old! He had always wanted to take part in it but his parents didn't let him. He decided it was one adventure in life that he definitely wanted to experience.

There are plenty more great skateboarding facts and information out there too. Learning about them is a great way to fully understand this sport. You can also show off for your buddies when they realize just how much you happen to know about this fabulous sport.

Skateboarding Facts

Although visiting a skateboards retail store, you can choose your favourite boards and try it. But the price may not as good as you expect. If you are looking for a quality skateboard with a good price, buy it online is a very good choice. There are many brands of skateboard for sale on Skateboardspro.com

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Hyperthyroidism - Its Pathophysiology

The over stimulation of the thyroid gland leads to hyperplasia of the gland and subsequently this leads to an increase in the secretion of thyroid hormones. The growth in the cells and its multiplication manifest in enlargement of the gland. Noticeable changes occur in all parts of the body as a result of the increased hormone secretion.

There is elevation in metabolic rate manifesting in elevation in metabolism of protein, fat and carbohydrate. The accelerated protein and fat metabolism lead to weight loss and muscular weakness. The body attempts to remedy the weight loss and so the patient's appetite is increased in the process.

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Patient is unable to tolerate hot weather as a result of the increase in the body metabolism. The superficial capillaries dilate leading to increased peripheral blood flow and also an increase in cardiac output as the body tries to eliminate excess heat from the system. This accounts for warm and moist skin and also for the perspiration.

The increase cardiac output in conjunction with hormonal effects on the sympathetic nerves brings about palpitation and tachycardia. There may be ectopic beats or atrial fibrillation in the elderly. There is increase in systolic blood pressure and the pulse pressure. The heart tries to compensate for these increases and may eventually become overwhelmed and fail.

The increase in metabolism also brings about an increase in the absorption of glucose from the intestines. This excessive absorption of glucose triggers off glyconeolysis which in combination with the glucose absorption leads to hyperglycaemia. Excessive glucose in the blood leads to the release of insulin into the blood stream which brings about a rapid fall in blood glucose level. This glyconeolysis and insulin release lead to rapid rise and fall in blood glucose level as well.

Oxygen consumption is increased as a result of the increase in metabolic rate. The increased metabolic rate coupled with increase oxygen consumption leads to changes in perception and co-ordination. Increased sympathetic activity and increase blood flow to the brain lead to nervousness, hyperactivity, hyper-excitability, restlessness, irritability and insomnia.

Increased adrenergic activity results in the retraction of the upper eyelids which presents with increased sclera exposure or exophthalmos. Increased adrenergic activity also causes fine muscle tremors which are noticeable when patient's hands are outstretched.

Excessive thyroid hormones exert some effects on the sympathetic nervous system which lead to increase in peristalsis producing an increase the frequency of bowel motion (diarrhoea).

Noticeable changes occur in the reproductive systems. There is either increase sexual desire or low sex drives in both sexes. In the hyperthyroid males gynaecomastia is sometimes present, whereas there is oligomenorrhoea or amenorrhoea in the females. However, there may be decrease in fertility in severe hyperthyroidism.

The skin becomes thinned and the hair is fine, soft and straight as a result of increased thyroid hormone secretion.

Hyperthyroidism - Its Pathophysiology

Joseph Ezie Efoghor is a Registered Nurse with several years of practical experience. He has touched many lives through his style of writing. To get more of his articles, visit http://www.africannursesforum.com/blog

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Strength Training and Injury Prevention

While most American communities provide relative safety from severe crime and the tragedies of war, daily living presents a variety of physical challenges that can have significant, long-term, or even life-threatening consequences. Simple tasks such as shoveling the driveway, chopping wood, cleaning eave troughs, or even just walking down an icy sidewalk challenge your balance, stability, muscular strength, and cardiovascular health. These activities may seem trivial, but many of us are ill-prepared for the elements of risk involved or the physical exertion required and we experience injury as a result.

The Centers for Disease Control and Prevention (CDC) reports over 1.5 million Americans seek emergency room care each year due to simple slip, trip, and fall injuries. Encountering these chance accidents may seem out of our control, but chance or negligence is not solely to blame for Americans vulnerability to slip and fall accidents. With thirty states having an obesity rate greater than or equal to 25%, and an average of 50% of Americans meeting insufficient criteria for physical activity in 2007, we have made ourselves more vulnerable to simple injuries by being negligent of our level of physical fitness. Being physically inactive and overweight often correlates with poor cardiovascular health, weak muscles, inadequate balance, and reduced coordination, each of which increases risk not only for slipping and falling but also potential for increased severity of injury. And although much of our health care philosophy relies upon rehabilitation from injury as a solution, health care professionals recommend exercise prescription, including cardiovascular exercise and resistance training, as a preventative strategy to diminish risk of injury and provide a mechanism for losing weight.

Fitness

Including functional movements in your resistance training routine is one component of an injury prevention program. The purpose of functional movement is to mimic real-world scenarios in a controlled environment, thereby improving your ability to perform the simple activities of everyday life. Learning proper technique for performing movements such as squatting, balancing, and lifting objects from the floor to overhead promotes proper joint mechanics that protect knees, shoulders, hips, and lower back from fluke injuries. Functional training also involves moving forward, backward, and sideways to place additional demand on core muscles and improve neuromuscular innervation. While your ability to balance on one foot probably isn't the difference between life and death, it could mean the difference between long-term hospitalization, a series of physical therapy, or an aspirin and some ice. When starting a resistance training program, the load of resistance, sets, and repetitions should be chosen according to your current physical ability level.

Add resistance progressively and be patient with yourself when adding resistance. This will prevent you from overloading joints and connective tissue during exercise. Begin with higher reps and low weight focusing on proper technique until you master the movement itself. Keep in mind that you should always consult your physician before starting an exercise program.

Sources 2007 CDC U.S. Physical Activity Statistics

Strength Training and Injury Prevention

Jes Reynolds is a fitness professional who has been studying health & fitness for over 12 years. In addition to actively participating in health, fitness and athletics, Jessica received a B.S. Kinesiology from Michigan State Univeristy. Her combined education and experience working with all types of individuals, from the physically or mentally handicapped to the elite athlete, allows her to understand both the scientific and behavioral aspects of weight loss, fitness and athletics.

Jes Reynolds is a leader in teaching proven strategies for reaching health, fitness, and athletic goals. If you want to learn more about health, fitness, and human performance, visit: http://www.jesreynolds.com

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