Stronger Glutes

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This is a new, fun way to strengthen your glutes and thighs. By using a kettlebell, which is easier to hold than a dumbell, you’ll be able to maximize your results with added resistance while performing this wide-leg drop squat

Stand with your feet a little wider than shoulder width apart, toes facing forward. Hold a 5- to 10-pound kettlebell or dumbell in your right hand. Rest your left hand on your left thigh. Bend your knees, sit back on your heels and lean slightly forward as if you were dropping the weight on the floor. When the weight is a few inches from the floor, straighten your legs and stand up.

At the top of the squat, switch hands, grasping the kettlebell with your left hand. Then straighten your legs and repeat. Bend, switch, straighten. Continue the squats, alternating arms until you have completed 10 to 20 squats.

: Los Angeles  Times

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Health & Fitness

Get Fit with this Easy Rule: Walking

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The deceptively simple path to a fit body  begins with the easiest activity in the world: walking.

Every get-fit plan should start with a basic 30-minute daily walk for 30 days. It will prime your body for the muscle-toning and stamina-building exercises you need in order to go from couch potato to hot property. Cheat or skip this simple step and you run the risk of injuring yourself and falling off the fitness wagon.

First things first
According to experts, an out-of-shape muscle is deficient in two things: tiny power house factories (called mitochondria) that generate juice for your workouts, and contractile proteins that give the muscle strength. And walking for 30 minutes a day – or for 10 minutes three times a day – for a month replenishes mitochondria and contractile proteins, so your body will be ready and able to build on your fitness routine. Find out how an “easy” walk can still help you lose weight.

Take the next step :
When you’re ready to expand your exercise program, follow these guidelines for sculpting a lean, healthy body:

– After 30 days of walking, add 10 minutes of resistance training, focusing on the large muscle groups of your body (back, abs, quads, glutes, shoulders, and hamstrings) every other day.

– The next month, add another 10 minutes of resistance training, hitting your remaining muscle groups (chest, shoulders, and arms) every other day.

Congratulations! After 90 days, you’ll be ready to pull out your cutest workout gear and showoff your fit body. Add 21 minutes of stamina-building exercise to your routine three times a week.

Source: The Times Of India

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Beetroot Juice for Boosting Stamina

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A regular beetroot drink allows you to exercise for longer without tiring
Forget punishing gym workouts and jogging miles uphill.

The key to boosting stamina could be as simple as a glass of beetroot juice.
A daily dose apparently allows us to exercise for longer before tiring.
Just under a pint of beetroot juice a day also lowers blood pressure, boosting heart health.
With some of the benefits even surpassing those gained from the strict training routines followed by professional sportsmen, the researchers admit to being stunned by the results.
And they say that while the earthy tang of the juice might not be to everyone’s taste, it could have a big impact on everyone from athletes training for big events to pensioners who lack the energy to walk to the shops.

The researchers, from the University of Exeter and the Peninsula Medical School, in the same city, recruited eight healthy young men to complete a series of cycling tests.
They took them twice – after drinking beetroot juice once a day for six days and after drinking blackcurrant cordial.
When tasked with cycling at an easy pace, the men used less oxygen after drinking beetroot juice, the Journal of Applied Physiology reports.
This indicates that their muscles were able to do the same amount of work while spending less energy. When they were asked to cycle for as long as they could before stopping, the beetroot juice allowed them to pedal an extra minute-and-a-half before running out of energy.
This 16 per cent increase in endurance means that someone who normally runs out of steam after jogging for hour would be able to keep going for an extra ten minutes.
Alternatively, they could cover the same distance but more quickly.
Researcher Andy Jones said: ‘We were amazed by the effects of beetroot juice on oxygen uptake because these effects cannot be achieved by any other known means, including training.
‘Obviously you get fitter with training but your oxygen uptake stays fixed.
‘You could take a Tour de France cyclist and a man in the street and their oxygen uptake at the same work rate would be exactly the same.’

The benefits are likely to be due to the high levels of nitrate in beetroot juice, which costs around £2 a pint in health food shops.
The chemical is also found in green leafy vegetables such as lettuce and spinach but is especially concentrated in juices.
It is thought that it undergoes a series of changes in the body which lead to the blood vessels widening, improving oxygen supply to the muscles.
Although the study used shop-bought beetroot juice, the researchers said that homemade versions should also be beneficial.
But drinking beetroot juice is likely to have another unexpected consequence – purple urine, or ‘beeturia’ as it is known to scientists.

Source: MailOnline. 9Th.Aug.2009


How to Avoid Infections at the Gym

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gym, workoutHigh school, college, and pro athletes in sports including wrestling and baseball have come down with staph infections in recent years, in some cases MRSA, the potentially deadly strain that is immune to antibiotics. It’s not always clear where these and other infections originate, but athletes are at risk because they tend to get nicks and cuts, and also to share equipment and towels.

However, you can take some common-sense steps to protect yourself at the gym:

• Make sure the equipment is clean. Gyms are supposed to regularly clean off the equipment, but you should take your own precautions.

• Sharing is not always best. Don’t use someone else’s towel. In some cases, you may also get more peace of mind by purchasing your own basic equipment, like yoga mats.

• Shower right after you exercise. Don’t wait around in your sweaty clothes if you’ve been using common equipment or participating in a contact sport. Don’t use a communal bar of soap, either.

• Wear flip-flops or shower shoes when showering. While staph gets the headlines, athlete’s foot is still a pain. Protect yourself by keeping your feet off the communal shower floor.

• Think twice about the sauna or the whirlpool if you have a cut, scrape, or bad bruise. A couple of microbes thrive in hot water. If you do use a hot tub, shower afterwards.

Don’t ignore symptoms. Whether or not you’ve worked out lately, pay attention to a scratch, bruise, or cut that becomes red, hot, or tender.

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Play in Youth, Pay in Old Age

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Playing tennis or badminton might be an excellent way of keeping fit, but if you’re not careful, you may end up paying in old age, healthwise.

……………… & see

A new study headed by Navah Ratzon, director of occupational therapy department at Tel Aviv University (TAU), can be applied to any number of leisure sport activities.

“Increasing numbers of adults are pursuing amateur athletics during their leisure hours. But we’ve found worrying indications that this activity — when not done properly — may have negative effects on the musculoskeletal system,” Ratzon warned.

For example, in the US, musculoskeletal disorders and disease are the leading cause of disability, and are the cause of chronic conditions in 50 per cent of all people 50 years and older.

Musculoskeletal complaints include discomfort, pain or disease of the muscles, joints or soft tissues connecting the bones.

Focusing specifically on bowlers, Ratzon and her graduate student Nurit Mizrachi found that 62 per cent of the 98 athletes in their study reported musculoskeletal problems — aches and pains in the back, fingers, and wrist, for example.

According to the study, the degree of pain a player reported was in direct proportion to the number of leagues in which the person participated. Their conclusion is that the intensity of the sport exacerbated the risk of long-term musculoskeletal damage.

The risks are particularly high in sports where the body is held asymmetrically and repetitive movements are made, according to a TAU release. These findings were recently published in the journal Work.

All ball sports should be played with caution, Ratzon advised, including sports like golf, basketball, tennis and squash. “Your body is meant to work in a certain way,” she added.

“If you jump for the tennis ball while twisting your back, you put too much stress on your body because it’s an unnatural movement.”

Stretching before games is an obvious prevention method against long-term damage. But people should take other measures to keep their bodies fit.

Sources: The Times Of India

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