Fitness in general includes both aerobic and anaerobic aspects. According to the priorities of the sportsman, one or the other of the two aspects will be emphasized, but the second one will not be neglected. The purpose of doing fitness exercises is, ideally, to create a complete athlete, able to face various physical and psychological demands.

The object of aerobic fitness is the so-called cardio training, a term which refers to the cardio-vascular system and the heart muscle myocardium. We’ll talk about trainings which do not make oxygen duty and which are generally called ‘trainings of aerobic effort’. More exactly, they refer to efforts which take a long time more than 12 minutes usually they take between 20 and 60 minutes and they determine acceleration of cardiac frequency and lung ventilation. Efficiency in training requires a frequency between 60-80 of the maximum cardiac frequency calculated according to the formula 720-age in years.

The typical exercises of aerobic fitness come from classic resistance sports long distance running, cycling, swimming, fast walking, etc. and from different aerobic training programs aerobic gymnastics, step-aerobic, tae-bo, dance, etc..

Aerobic fitness uses specific cardio machines treadmill, classic or elliptical trainer, stepper,etc. Dosing the aerobic effort depends on the somatic type and the actual objectives of each sportsman.

Normally, the ectomorphic and mezomorphic types, which do not accumulate large quantities of subcutaneous adipose tissue, will need to practice for a rather short time 20-30 minutes per training in two or three trainings a week, in non-consecutive days. This time is necessary for realizing an effective cardiac stimulation, without the risk of losing muscular mass.

For the endomorphic somatic type, ‘benefiting’ of a lot of adipose tissue, aerobic training must last 45-60 minutes and needs to take place 4-6 times a week.

Even if trainings are extended time, miles and they are more frequent, their intensity, which is given by the cardiac rhythm per training, must remain high, so finally the body burns as many calories as possible. It is well-known that only after 20-30 minutes the body starts to mobilize the fat ‘deposits’. Before this, at the beginning of the training, the energetic support of the aerobic effort is ensured by the muscular and hepatic glycogen, the same as in anaerobic efforts, which are supported exclusively by the glycogen from the muscles and the liver.

This is one of the main reasons for recommending, in programs designed for losing weight, aerobic exercises they are the biggest and fastest ‘fat burners’. Of course, the other big benefits of these exercises appear at the cardiovascular, pulmonary, psychological and other levels.

A real euphoria is observed at the psychological level during aerobic training. This is motivated by the big number of endorphins produced in the body by this type of effort. Endorphins, also called hormones of happiness, are not produced in such a big quantity during anaerobic effort. Anaerobic training determines a big release of catecholamine adrenaline, noradrenalin, which are considered stress hormones.

A disadvantage of aerobic fitness is, first of all, non-developing a strong and fortified musculature, because of the reduced muscle efforts. We can also observe and must resist the monotony of the training, which is long and repetitive.

However, generally speaking, the advantages of aerobic fitness are remarkable and irreplaceable.

Getting and staying in shape is important for you – but your workouts may be more important for your family. The reason your family is inexorably drawn to follow your fitness example – for good or bad. How you manage your personal fitness and nutrition has a ripple effect that spreads across your entire family.

Your personal ripple effect may be one of the most powerful forces shaping your family’s mental and physical future. Consider the following

We are products of our environment. We gravitate toward what we are repeatedly exposed to. It’s a simple matter of repetition. The more we see, hear, use, or eat something the more it becomes ingrained in our psyche. In fact, social scientists believe environmental repetition may have an effect on gene expression and can literally change your biochemistry.

The power of suggestion is strong. The power of repeated suggestion is practically unstoppable. So if youre making poor fitness and nutrition choices at any age, its likely your family will be making the same choices shortly.

When Junior sees Dad parked in front of the tube and digging into a bag of chips, it’s hard to resist the same lifestyle. And chunky Mom, plus chunky Dad, often equals chunky kids.

The evidence is compelling. Your example, your behavior, your habits are being absorbed by your family at warp speed. The secret is making it a blessing instead of a curse.

Its never too early or too late to start. In the research center,
my staff and I see the impact that consistently exposing people to a healthy lifestyle has on individuals. As people mature, they embrace exercise as a natural, fun part of their lives.

You have the power to influence the health and fitness of every person in your family your children, your spouse, your siblings, your parents — and even your friends. The fitness habits you help them build will keep serving them in every area of their life. I can think of no better gift to give people than the gift of health.

But here’s the secret…

You absolutely must lead by example. Never “tell” a person what they should do, just keep living a healthy life in a tight lean body, and people will instinctively gravitate to you and learn from your examples.

The process for some “hard-headed” folks might be a bit slower, but they’ll come along once they see how much more fun you’re having in your new body than they could ever hope to have unless they pick up the pace and learn from your example.

So how do you do it? Its a day-to-day process and a series of
repeated small steps that add up to awesome health habits. Every time you choose the vegetables over the chips, a walk over a drive, and an active game over T.V., youve just made another donation to yourself and to your families lifetime health and fitness fund.

Its your personal ripple effect in action

Men – What You Do On A Daily Basis Affects Your Sperm Maturation Process
While a woman is born with all the eggs she’ll ever have, men produce sperm on a continual basis. Therefore, what a man does on a daily basis can affect the sperm maturation process.

Smoking, drinking, drugs, stress, poor nutrition and lack of exercise all can contribute to poor sperm quality. And, it was recently discovered, a man’s sperm quality begins to decline around the age of 25.

There are five main factors that contribute to overall sperm quality. They include sperm motility, speed, count, concentration and morphology shape and size.

A weakness in any of these areas can affect the chances of conception.

Motility
Sperm motility is a term that describes sperm’s ability to move in an active fashion in other words, are the sperm “strong swimmers?” In healthy sperm, typically more than 50 are active with over 25 moving forcefully in one direction. Motility enables the sperm to travel through the cervical canal, into the uterus and the fallopian tubes and, finally, to penetrate the egg.

Speed
The forward movement of sperm called progressive motility, forward progression or rapid linear progression. There are also several different ways to classify forward movement.

According to the World Health Organization 1999, in a healthy male, greater than 25 of sperm will exhibit progressive motility. It is thought that these are the sperm with the best chance of successfully fertilizing an egg. Rapid linear progression showed a greater than 60 improvement after four months of treatment with acupuncture, herbal medicine and supplements.

Sperm Count
Sperm count refers to the number of sperm in the fluid that is ejaculated semen. There are over 40 million sperm in a normal ejaculate. A total count below 40 million may indicate decreased fertility.

With the Berkley Center’s unique protocol of acupuncture, herbal medicine and supplements, count increased more than 14 after four months of treatment.

Concentration
Concentration is a measure of the number of sperm cells in a milliliter of semen. Normal concentration is at least 20 million sperm cells per milliliter of semen.

With the Berkley Center’s unique protocol combining acupuncture, herbal medicine and the appropriate supplements, concentration improved after four months of treatment.

Morphology shape and size
A healthy sperm cell will have a shape similar to a tadpole. The sperm’s oval head contains the genetic material, the center provides energy and the tail propels the sperm forward.

Using the strict criteria put forth by the World Health Organization 1999, studies of Assisted Reproductive Technology programs show lower pregnancy rates with less than 15 normal forms. Furthermore, experts believe that abnormally shaped sperm cannot fertilize an egg.

Subfertility
The term, subfertility, refers to couples that are unable to achieve conception after a year of unprotected intercourse or 6 months if the woman is over age 35. It is different from infertility. A subfertile couple merely has lower odds of conceiving during any given month than fertile couples.

Statistics at a glance
Human reproduction is surprisingly inefficient and quite complex — the likelihood of pregnancy within any given month is believed to be only 25 percent among fertile couples.

1 out of 12 couples have subfertility.

Male-related factors account for 40 percent of subfertility. Female-related factors account for another 40 percent and a combination of male- and female-related factors account for about 20 percent.

About 90 of all subfertility can be traced to specific causes that can be treated.

Typical causes of male subfertility
Sperm production problems

Blockages in the sperm’s delivery system

Injuries to the testicles

Low or high hormone production

Anatomical problems

Varicocele varicose veins around the testicle

Past illnessesinfectionsvarious diseases

Certain medications

Sperm quality
Sperm quality is a contributing factor for 40 percent of couples experiencing infertility. There are five main factors that contribute to sperm quality

Motility The ability to move in an active fashion. In healthy sperm, typically more than 50 are active with over 25 moving forcefully in one direction. Motility is what enables a sperm to travel up the cervical canal, into the uterus and the fallopian tubes and, finally, penetrate the egg.

Speed Progressive motility. In a healthy male, greater than 25 of sperm will exhibit progressive motility. It is thought that these are the sperm with the best chance of successfully fertilizing an egg.

Count The number of sperm in the fluid that is ejaculated semen. There are over 40 million sperm in a normal ejaculate. A total count below 40 million may indicate decreased fertility.

Concentration A measure of the number of sperm cells in a milliliter of semen. Normal concentration is at least 20 million sperm cells per milliliter of semen.

Morphology The shape and size of the sperm. A healthy sperm cell will have a shape similar to a tadpole. The sperm’s oval head contains the genetic material, the center provides energy and the tail propels the sperm forward.

Using the strict criteria put forth by the World Health Organization 1999, studies show lower pregnancy rates with less than 15 normal forms. Furthermore, experts believe that abnormally shaped sperm cannot fertilize an egg.

Motility, speed and morphology appear to be the most important factors to assess the fertilizing capability of sperm. Despite a low sperm count, many men with high-quality viable and highly mobile sperm may still be fertile.

Hemorrhoids involve the response of the blood vessels in the area of the rectum to pressure. This pressure can come from various sources and typically will cause pain and irritation. There are various reasons for hemorrhoids, and knowing them can help in making lifestyle changes and minimize the pain they cause.

Constipation is the main cause of hemorrhoids. This causes bowel movements to put strain on the rectal area, thereby putting pressure on the blood vessels and causing swelling and irritation. Strained bowel movements can cause bleeding from the blood vessels in the rectal area as well. Preventing constipation is an important step in preventing and minimizing the effects of hemorrhoids.

Pregnancy is the next leading cause of hemorrhoids. Pregnancy can also cause an increase in the pressure of the blood vessels in the rectal area. Hormonal changes are known to make blood vessels work harder which can cause swelling and irritation. Hemorrhoids due to pregnancy are usually temporary, but can be an important consideration in becoming pregnant.

Chronic Venous Insufficiency is the third leading cause of hemorrhoids. This condition occurs when the blood vessels in the area of the rectum are weakened, causing pressure, swelling and irritation. The pressure can be magnified with sitting or standing for long periods. Exercise and smoking in concert with CVI can cause irritation of the rectal blood vessels for those that are overweight.

Irritable Bowel Syndrome, known as IBS, can cause hemorrhoids, especially in cases when IBS is dominated by constipation. Diarrhea is also known to put extra pressure on the rectal blood vessels. Portal Hypertension, which is an increase in the pressure of the blood vessels running from the intestines to the liver, can cause hemorrhoids due to the increased blood flow and pressure.

Any type of hemorrhoid can cause irritation, pain, and bleeding in the areas of the anus and rectum. It is important to identify the cause of your hemorrhoids for future preventative measures. You may want to look at dietary and lifestyle changes to help reduce symptoms.

Binge Eating Disorder affects just about as many men as it does women, even though the stereotype is that eating disorders are thought to be a womens disorder. This stereotype is incorrect. There are 25 million people that struggle daily with Binge Eating Disorder. Out of that 25 million, you may be surprised to know that 40 are men. According to Wikipedia.com, this means that three women for every two men suffer from Binge Eating Disorder.

There are different reasons as to why men develop Binge Eating Disorder. One cause is if they play or played sports sometime in their life that required them to be thin or to lose a lot of weight for a particular competition, such as a wrestling match or running. Football players and body builders are still at risk, but it is lower since these sports require some meat and muscles in order to be successful. Another reason is that the chosen profession calls for thinness, such as modeling and acting. Men feel a pressure, just as women do, to maintain a level of thinness when they are in the public eye and when they are in looked at.

A man is more at risk for developing Binge Eating Disorder at a older age than a woman does, especially if the man had a tendency to be overweight at a child. This is because growing up a man believes that he needs to be strong and be able to protect not only himself, but also a female. If he is thin, this translates to fragile and he will see himself as not being powerful and not being able to get the things that he wants in life because he is considered weak.

Treatment for men is the same as women; although, men are more reluctant to visit a professional since eating disorders are considered to be female difficulties. The professional will go into detail to find out why the man comforts himself with food. Once the reason why he binges comes to the surface, the professional can give him ideas of how to change his behaviors. Once this happens and once the man feels comfortable with the professional, then the journey to recovery begins.

Clearly binge eating disorder is not only a female disorder, as many males are affected too. Regardless of being male or female, it is important to admit that your relationship with food is not healthy and to seek help on how to make it healthy once again.

By Kristin Gerstley

Hypnotherapy is the use of hypnosis to treat patients who are in pain or who are having problems within their minds. Those who use hypnotherapy believe that patients who enter a trance are much more likely to listen to suggestions which are given to them. Some conditions which are treated by hypnotherapy are pain, stress,obesity, stress, and amnesia. While many of these conditions are related to the mind, some functional ailments can be treated as well. Hypnotherapy is a practice that was used by the Ancient Egyptians and Indians. In these societies the practice would often have a religious tone, and both music and dance was included in the practice.

It wasn’t until the 19th century that a number of healers begin developing the methods that would come to be known as hypnosis. Franz Anton Mesmer developed a theory which has come to be known as animal magnetism. He did extensive research on hysteria, and his studies indicated that advanced cases were similar to what is called a post-traumatic stress disorder. The work of Sigmund Freud also played an important role in the development of hypnotherapy. There are a number of criticisms which have been made against the practice.

Some believe that the connection between the patient and the therapist may cause problems. The patient may want to please the therapist, or they may worry that the therapist doesn’t like them. However, many of these claims are inconsistent because hypnotherapy will generally take place in a medical facility. There are a number of common techniques that are used in this practice. One of the primary techniques is age regression. The hypnotist will attempt to mentally return the patient to a previous state, and this will often be done to help the patient gain something that they have lost.

The second technique that is commonly used in hypnotherapy is called revivification. In this technique, the hypnotist will help the patient remember previous experiences they’ve had. As an example, the hypnotist may ask a patient if they have ever been fishing, and if they have been, they will begin recalling the time that they went fishing, and there will be no need for the hynotist to create a new state. Another common method that is used in hypnotherapy is called a guided imagery. With this technique, the hypnotist will guide the patient through a pleasant experience. The hypnotist may often repeat certain ideas or concepts in order to get the patient to accept them, and this is called repetition.

In general, people are more relaxed when they are in a dream state. When a person is able to visualize something they desire, research has shown that it is much more likely that they will obtain it. In this situation, the goal of the hypnotist is to help the patient achieve a desired goal. The word Hypnotherapy is based off the word “Hypnos,” and this was the name of the Greek god of sleep. This technique has primarily been used to help people on a mental level, and was not well understood until the 19th century.

We all “want” to stay in shape and we all NEED to stay in shape. After all, exercise has proven to be good for our jeans and our genes. But, not all of us have the same stamina or endurance, and for some, excessive or strenuous exercise can be downright dangerous.

But, experts assert that no matter what your mental, physical, or medical condition is, moving your body has the same positive effects on everyone. However, they “do” note that some necessary adjustments should and must be made. And, they add that if you have a heart or other serious medical condition only your cardiologist or medical professional and diagnostician can make specific recommendations for the types of physical activity you can do and how long you can do them for.

Yet, some general considerations may be applicable for most. First, it’s important to note that if you take meds, known as beta-blockers, your target heart rate ranges are useless. Beta-blockers tend to slow down your heart rate at rest and with exercise; so, while you may be gasping for breath and working up a sweat, your heart may only be approaching a relatively low amount of beats per minute.

As far as special or specific activities are concerned, exercises such as low-level walking andor biking are excellent for strengthening cardiovascular fitness. However, experts note that your primary objective should be to keep the pace comfortable and “easy” so that you arent straining yourself or running short of breath. Having the ability to walk and talk to a friend or mate without struggling to speak or gasping for air should be sufficient enough.

Again, however, experts remind those with conditions or difficulties to seek medical attention andor speak to their physician FIRST.

With the concept of staying fit and healthy dominating the society today, how hard you should be pushing yourself depends on your level of fitness and your health history. You can kick off with your doctor’s recommendation regarding optimal heart rate target for working out based on these factors.

On the other hand, you may start reading fitness magazines in order to entice you to start toning those thighs and biceps and have beautiful abs that can be very amusing to the others.

Since the advent of the printing technology, printing has been a crucial factor in progressive development of a person as well as a nation. Through prints, you now have some fitness magazines that do not only offer colorful graphics and superb layout but also helpful and useful tips and advices that people can use.

Fitness magazines are specifically designed to provide people with facts and information to come up with an improved body and a healthier life.

The best thing about most fitness magazines is that they do not “beat around the bush.” Most fitness magazines provide you with straightforward, no hype or shortcuts, just detailed and reliable information and feasible tips about fitness, health, and ideas on how to life a quality life. Fitness magazines only provide relevant pieces of information that matter most to you and your family.

Each article written in fitness magazines are classified according to the topics they possess. The categories may range from basic information about foods to the sports and fitness advices from health and fitness experts.

Consequently, one of the known benefits of having fitness magazine in the market is based on the premise that people need ageless realities bounded by true-to-life testimonials of other people. The articles written in fitness magazines are based on unfussy, systematic approach specifically made to answer timely issues about health and fitness.

These articles are specifically generated to motivate people to cope up and succeed in spite of the many adversities in life.

Best of all, fitness magazines are also great sources of advertisements that focus more on health products such as vitamins and minerals food supplements and other necessary equipments needed to keep your body at its optimum peak of health.

Alternatively, with the advent of information technology, fitness magazines are now available in the Internet. Like its printed replica, electronic forms of fitness magazines likewise provide pertinent information about health and fitness.

The only edge they have with their printed counterparts is that they can be easily accessed anytime, anywhere. You can even download some articles free of charge. There is also a wide array of tips and advices regarding some frequently asked questions of fitness buffs.

Moreover, fitness magazines on the Internet also provide some healthy gourmet recipes that fitness aficionados can use. These recipes do not just offer alternative way to stay fit but also provides sumptuous treat to the palate.

Best of all, virtual fitness magazines offers readily available hyperlinks to web sites that offer fitness products and equipments, and with the convenience of online shopping, you can readily purchase these products with just one click.

Indeed, there could be no better way to acquire the right information and facts about health and fitness like what fitness magazines can provide. It is definitely your one-stop health journal in a snap.

According to the American Academy of Orthopedic Surgeons, 80 percent of Americans will experience back pain at some time in their life.

The traditional treatment for low back pain is increasing core strength to increase flexibility on tight muscles, provide better stabilization of the spine and exercises to correct the muscle imbalances. The muscles surrounding the spine provide stability and support of the spinal column. All the muscles between the hips and shoulders are included. These muscles are referred to as the core muscles. Back pain can be caused by muscle imbalances of any of these muscles. If the back of the thighs are weaker than the front of the thighs, there will be uneven pull on the front of the spinal column. This muscle imbalance can be caused from long periods of standing or sitting, improper strength training or running, this lordotic curve or sway back of the vertebral column can be painful.

There are more effective ways to integrate core strength training exercises into every exercise you perform, than by doing traditional crunches. One way is to use effective breathing. The following “Pilates” style breathing technique can be added to any strength training exercise. While performing a leg press, inhale during the bending part and exhale during the press. This deep breathing technique needs to be incorporated with the resistance or force of the exercise. You will utilize the diaphragm muscles which help to provide spinal support and lengthen the spine, by breathing from your diaphragm instead of shallow upper chest breathing.

The tummy tuck and bridge lift and can help reduce back pain and strengthen the core muscles. The tummy tuck is simply a pelvic tilt drawing the abdominals away from the floor. Simply lie face down and squeeze the glutes to lengthen the spine. Reach the tailbone down towards the heels instead of pressing into the thighs. Perform 10-12 repetitions of each exercise alternating them until you have completed 2-3 sets. For the bridge, simply place the feet on a bench or on the floor and scoop the pelvis upward; the rib cage should stay low to reduce the spine muscles irritation. This will relieve stress on the back and focus the muscle contraction into the hamstrings and glutes.

The lumbar side stretch, hip flexor stretch, and calf stretches can help to alleviate pull on the spine.

For the hip flexor stretch, bring one foot forward in a bent knee, 90 degree angle knee to hip and knee to ankle while the other leg is on the floor behind with foot pointing toward the ceiling. This stretch helps to open the muscles in the back on the sides of the spine near the hips. Squeeze the glutes to deepen the stretch with each exhaled breath. You should feel a stretch on the back leg, in the front of the thigh and the hamstrings on the front leg.

For the lumbar side stretch bring the legs wide with knees bent while sitting or standing. Bring one hand down towards the foot inside the thighs and the other behind the head.

The last stretch opens up the Achilles tendon; the most distant pull on the spine of the body. Place an object under your foot and lean your body weight forward. Keep a fluid breath while holding all stretches for 10-30 seconds .You should feel a stretch behind the knee and shin.

By exercising core muscles you will be able to continue working out without sacrificing your back. Check with your doctor before starting ANY exercise program!

Do you want a lovely, cute and good-looking face? Are you tired of you and your face because of those shadows and wrinkles? Do you want that your face should be unforgotten to others? Definitely your answer to the entire above question would be in affirmative. Since impression counts and your face is the biggest asset you have, which people notice first and hence you will definitely like to give your face an attractive and elegant look. But how is it possible, by applying those cosmetics or for opting to plastic surgery or else?

Giving your face the desired look is very simple and it involves no cost. Its for free. Only you need to add an extra task in your daily routine and that too for only 15 to 20 minutes and the task is very simple exercise i.e. Facial Exercise. Yes, facial exercise can remove those facial wrinkles, makes your face skin smooth, beautiful and elegant. It makes your face young and smart. So start doing it NOW!

Now the big question is what the facial exercise does??

Facial exercise protects facial muscles from slacking. Even if you are very good looking and young, as time passes your facial muscles will become loose, slack and creepy. So if you are young and smart and beautiful, doing facial exercise will prevent you from the slackness of face muscles when you grow old and if you are an old aged person then this will minimize the plasticity of you face muscles. Facial exercise will make your face skin wrinkle free and shiny. This will tone your facial skin and give you a youthful look. At the same time after performing the exercise, you will feel calm and relaxed.

How to do facial exercise?

By getting punch from the famous boxer in the locality, the idea is not bad but the tough task is how heavy you need the punch and the champion may charge you for that. However, facial exercise is completely free and you can do it your own. Only you need to do different exercise for different parts of your face like ear, nose, head etc.

If you are a beginner do face exercise daily for at lease 20 minutes for different parts of your face. However, after doing so one month you can opt for thrice in a week. Some spots of very minor type may start looking in your face, but this is normal and will disappear automatically within time.

How to do eyes exercise?

1.Tone the eye muscles. To do this, apply pressure to your forehead from the two sides of your temple with your fingers. Though do it very gently.

2.Do close your eyes and sit upright. While closing your eyes, look first down and then up as far as you can see. Repeat this activity 10 times.

3.Do close your eyes and sit upright. Now lift your eyebrows and stretch the eyelids down and up to the possible extent. Repeat this activity 5 times.

4.With open eyes, sit upright and be relaxed. Start closing your top eyelids, and lift your eyebrows until your eyelids are half closed. Now, open your eyelids, until you start seeing your iris.

5.Sit upright with your eyes open and look straight, then look down. Keep you head static. Repeat the activity 10 times.

Forehead Exercise

1.Frown as much as you can and try bringing your eyebrows over your eyes. In the process pull the eyebrows towards one another. Now lift your eyebrows as far as you can while opening your eyes.

2.Lie on bed and keep seeing ceiling. Lift your eyebrows upward with your eyes open. Relax and repeat the activity about 10 times.

3.Sit upright, seeing straight, start bringing your eyebrows down, wrinkle nose as much as possible, flaring your nostrils. Count up to 10. Relax and repeat the activity 5 times.