The Body

The body responds to stimulus in the form of exercise. At first, you might feel like you are aching all over from just walking around the neighborhood. If you have lived a sedentary life up until now, the muscles are not accustomed to being taxed in this way so they get sore.

Over time, the muscles will grow and get stronger in response to regular exercise. The benefit? Well, your body will look more toned; you can increase your aerobic capacity (you won’t be huffing and puffing when you walk or run) and lose weight. Staying in shape is one possible key to living a longer, healthier life. We all want that.

As your body slides into a state of fitness, you will feel confident enough to take on new challenges. Building a stronger, more fit body is a lifelong process with great fringe benefits.

The Mind

Have you heard of the “runner’s high”? It is a feeling that starts in the mind with the release of endorphins, the body’s natural mood enhancers. But, that feeling isn’t limited to running. It’s a by-product of exercise and getting fit.

Within the realm of mental illness these days, people are looking for alternatives to traditional medications. Too many side effects lead them to natural paths to boost mental clarity.

Exercise is certainly a way to do that. Through regular exercise, the body releases endorphins. It could be a way of the body applying a pain reliever so you can keep on working out. Either way, your mind reaps the benefits of the presence of those endorphins.

Getting fit can increase your mental focus. This can help reduce stress levels. With a clear head, you might be able to find solutions to your pressing problems a lot easier.

What leads to depression and other mental issues? It could be weight. It could be other health problems. When you exercise, you shrink your risk factors for heart attack, stroke, obesity and more.

Getting fit makes you want to get even fitter. When you see that you sleep better (which reduces stress), can think more clearly and are losing weight, you are more likely to stick with that program to see more results.

The same goes for the mental aspect of fitness. You gain confidence in yourself that translates into a bolder you who is not afraid of new challenges. And it’s all because of the mind/body connection you have cultivated through exercise.

Are you looking for ways to increase your positive mental health? Try working out.

This great series has full workouts, and ones which concentrate specifically on problem areas, like your core.

They are clear and easy to follow at home, and don’t require a ton of equipment to get the most of your workout.
To see a selection of top selling Stott Pilates DVDs, click here:
Stott Pilates DVDs

The Pilates Core Challenge DVD has a 60 minute running time. All you need is a Pilates mat, which is not included in the purchase, and you can enjoy the benefits of the program. The exercises on the DVD target your core muscles such as lower back, buttocks, hips and abs. Doing these exercises on a regular basis, makes your body become firmer and stronger.

Ana Caban is the instructor on the DVD. She gives easy to follow instructions to guide you through the program and teaches you how to breathe properly through the Pilates exercises.

The exercises include single leg stretches, double leg stretches, scissors, roll-ups and more. Pilates is being used as additional training by many athletes or dancers.

The DVD’s audio can be played in Spanish and English.
Pilates Core Challenge with Ana Caban

You might also like:
STOTT PILATES – Pilates Matwork DVDs

Pilates Core Challenge DVD with Ball By Dlfit

I was concerned because it stated you could have the equivalent of 3 cups of coffee prior to exercising. Now, it may be just because I am sensitive to even one mouthful of coffee, but it seems to me that what this would do to your heart rate would be rather alarming.

So yes, if you’re feeling a little sleepy late in the afternoon, instead of taking an over-the-counter stimulant, you can have a caffeinated drink and get a little pick-me-up. A cup of coffee might help with that too, or the essential British cup of tea. You might want to consider, however, if it is the caffeine giving you the pick me up, or just having a break and a hot drink.

If you’re planning on working out, you may wonder about caffeine and exercise. Is it a good idea to mix the two?

Caffeine is a stimulant, pure and simple. It is quickly absorbed into the body and begins to lose effectiveness after one to two hours.

Stimulants increase your heart rate and blood pressure, and release glucose into your blood stream. This may explain the extra energy you feel when you have caffeinated drinks.

Scientists also explain how caffeine increases the level of dopamine in your system, which activates the reward center of your brain. In short, caffeine makes you feel good.

The stimulant effect may make you feel more awake and more energetic for a short time, but will it affect how well you perform if you participate in sports or exercise?

But, you can get in shape a little at a time without spending lots of money on gadgets that may or may not work. Here are five ways to do that.

Fitness is important to everyone. Making exercise a family affair keeps everyone moving and healthy. Also, it seems less like work when you have a partner who is striving for the same goals, who can share with you and encourage you every step of the way.

So here are five things you can do every day to stay fit, without spending a fortune, with or without friends and family:

1. Walk, walk, walk.

You can walk thought the neighborhood during the evening after dinner. In the morning, walk with your kids to school if you don’t live more than a mile away. Park your car further away from home or the stores to force yourself to walk.

Walking is one of the best overall exercises for your cardiovascular system and to build a strong core. In the age of cars and other public transportation, we forget that we can still use our own two feet to get around.

2. Use an exercise video/TV program at home. Chance are, you have calbe TV, and so can have access to FIT TV, which broadcasts all sorts of fitness programs, from yoga to cardio to kickboxing to bellydancing. Or, get a cheap monthly membership to NetFlix. You will be amazied by the array of DVDS they have, and you will certainly be able to find some you like that you will want to buy, and will definitely never get bored.

It seems that every fitness trainer in the universe wants to make a video. You can learn everything from Pilates, kickboxing, yoga, tai chi and step aerobics to ball workouts and strength training in the privacy of your own home. The best thing about a DVD is that you can stop it when you get tired and use it at 5:30 in the morning or the same time at night.

3. Buy a set of dumbbells or waterbells.

You will invest some money in order to shape up, but you recoup your expenses in no time. A good set of dumbbells include a one, three, five and eight pound weight. For men, go up to fifteen pounds. Strength training is important for bone and muscle health as well as a quicker metabolism. Work one or two different body parts each day to work your entire body in a week for just pennies a day.

Water bells can be packed flat when you travel and filled with water when you get to your destination, and can carry up to 16 pounds in weight on each waterbell if you fill them full.

4. Use that bicycle.

Confess-you have a bike you have not used in years! Or you really want one but have not got round to buying it yet.

A decent bicycle that fits your needs for riding in the park or through the neighborhood will cost you less than $100. Use your bike to get a daily workout. Add a child seat on the back to take your little one along. Instead of driving, bike to the store. It is faster than walking and works those leg muscles.

5. Have a ball.

Again, most people have a football, soccer ball, baseball and so on around the house. If not, they can be purchased for relatively little money. Give yourself and your kids a daily workout by playing a game. Quick high impact moves build bone mass and keep your weight down. You’ll have so much fun that you won’t even think of it as exercise, or notice that you’ve been playing that touch football game or dodgeball game.

Staying in shape helps ward off disease, and increases your life expectancy. You can keep your body fit and healthy and your weight down with these free or inexpensive methods. You can pursue fitness alone or with your family using all of these suggestions as well, making fitness for the whole family a way of life every day.

Plyometric exercises involve using simple yet effective movements to build power and speed.  There are no weights used in plyometric exercises because of the intensity.  Only body weight is required.

Still a little foggy about what it is?  Think about playing tennis.  The movements needed to change direction in a second and hit a ball hard enough to return it across the net are both plyometric movements.  Other movements that fall into this category are jumping on one foot through a maze, jumping squats and jumping on and off of a box.

While they may seem like simple exercises, plyometrics are actually demanding.  Your body needs to be in good shape before attempting them.  To prepare your muscles for the impact, participate in regular weight training to build strength in muscles and bones.  Moving in so many unpredictable ways can cause injuries to joints, ligaments, tendons and muscles.

Before you begin any plyometric training, be sure to stretch properly.  A muscle that is not stretched is a disaster waiting to happen.  Get the body warmed up first so that muscles are easier to move without injury.

You can perform plyometrics for any muscle in the body that you want to improve.  The most common muscles that are targeted are the leg muscles.  Most sports and exercise classes use the legs considerably because they are the largest muscles in the body.  The goal is to teach your muscles to respond quickly without any problems.

Know that you can handle the training before participating.  If you have problems with your knees, jumping up and down on a box or winding through a maze of cones is not a good idea.  Plyometric movements are high impact.  Even for the conditioned body it is recommended that you start slow and simple and not at an advanced level right away.

Prepare your area for doing plyometrics.  Use a soft surface like a mat or cushioned floor to absorb most of the shock.  Also wear shoes that have sufficient support for all areas of your foot.  Hard surfaces can cause injuries to your body.

The everyday athlete can also benefit from using these techniques to better their performance.  Find a personal trainer who is familiar with plyometrics to show you the ropes and give you a good workout.

Anorexics are headed for trouble.  With the lack of nutrition being given to their bodies, the cells get what they need wherever they can.  Bones become weak because cells are robbing calcium from the bones.  Lack of energy is a common symptom because there is no fat for fuel.  The organs will eventually begin to shut down.
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All the while, the person suffering from anorexia nervosa is in denial.  They do not believe that they are doing anything wrong and are reluctant to talk about what is happening to them.  Depression sets in because no one understands them.

Anorexia nervosa is a serious condition.  The first step in curing it is to get help at the first sign that something is wrong.  In order to do that, communication between you and your child or other family member must be open and healthy.

The most common form found is whey protein. It’s a product derived from milk used during the cheese-making process whey protein is collected and separated from the cheese. It is quite easy to frequently find fantastic deals on this already inexpensive product.

While searching for whey protein powders, you will see just how many different types are out there. Whey protein concentrates (the least expensive) and whey protein isolates are the most common. The purity of the protein powder in the concentrated form is approximately 75% protein by weight.

Although types containing a higher quality by weight will be of higher quality and have better absorption rates into your body but they will carry a heavier price tag as well.

Our bodies need amino acids in order to be used as fuel for the rebuilding of muscles. Whey protein happens to contain these amino acids at the appropriate level for rapid intake and usage. This helps to increase the response from both hormones and cells, but it must be consumed immediately following a workout. Not only will this assist in building muscle – it will also enhance muscle endurance while reducing any deterioration. These amino acids will have the ability to be metabolized directly into the muscle tissue rather than the liver as with other amino acids.

It’s not to be assumed, however, that you will become bigger with larger amounts of protein consumed – no matter what your lifestyle is. Leading a sedentary lifestyle isn’t going to make the whey protein achieve anything miraculous. The more exercise you do, the more protein you need. It is recommended that strength athletes consume an approximate 0.7 to 0.8 grams of protein for each pound of body weight. However, going over this amount will only lead to extra fat to burn, no matter how much strength training you intend on doing.

1.  Talk to health care professionals.  They will be able to give you all of the answers to physical issues that will arise with your loved one.  Doctors can describe the physical limitations, neurological changes and how and if they will recover from the stroke.  This prepares you for what you will see on a daily basis.

2.  Talk to a social worker.  A social worker can evaluate your loved oneís case and let you know what type of medical support they qualify for.  If you work outside the home, your loved one may qualify for home nursing care and other services like Medicare or Medicaid, wheelchairs and home health supplies and physical therapy.

3.  Find a support group.  In order to get what you need to take care of the myriad of emotions that you and your loved one will experience, join a support group for stroke caregivers.  They can help you to understand your loved one and also yourself in your new role.

4.  Take care of yourself.  Donít neglect your loved one.  Use available resources to carve out time away from your loved one to exercise, meditate, get pampered and talk to others for support.

5.  Know all about medications.  Our loved one will come home with prescriptions from their doctor.  Know dosages, when to give them and side effects.  Staying organized will make pill time easier to handle.

6.  Know about insurance policies.  A thorough knowledge of your loved oneís insurance policy lets you know his or her rights to services.  If you need to supplement policies, you can then apply for assistance from the Federal government in a timely fashion and not at the last minute.

7.  Encourage your loved one.  They may feel like they are trapped inside their own body.  Celebrate each change in their condition or rehabilitation to give them a sense of hope for the future.

8.  Look at the big picture.  It can be depressing thinking of doing the same thing day in and day out for your loved one.  Focus instead on their progress and let a doctor evaluate it.

9.  Pay attention to your loved one.  It is not uncommon for stroke victims to become depressed.  If this starts to happen to your loved one, get help from their doctor and a psychiatrist to get them back on the track to proper mental health.

10.  Make changes to reduce stroke risk factors.  No one wants a stroke to happen again.  Promote a healthy diet, exercise (as much as possible) and check-ups.

It isnít easy becoming a caregiver.  Someone else is depending on you for everything.  Use these tips to keep yourself shored up emotionally as you care for another.