Exercise And Recovery

The importance that exercise plays in the health of the individual is now universally recognized. Everyone should be incorporating exercise into their life as a regular part of their life routine. As true as this is, there are special reasons why regular exercise helps those in recovery lead a healthier life. Exercise improves a person?s outlook on life and raises their sense of well being. This eliminates any desire to reach for a drug to artificially improve how you feel in life. Many people have used drugs in the past to compensate for negative feelings. However, if you greatly alleviate, or even totally eliminate these negative feelings, your need to compensate for them with drugs will no longer exist. This is exactly what happens to most people when they embark on and carry through with a program of regular exercise.

When you hear the word ?exercise? do you think of it as something that is pleasant or unpleasant, as fun or work? How you feel about exercise plays a role in how often you will do it? Have fun when you exercise because if you are having fun when you exercise, you will automatically find it more pleasant. Focus on how good it feels to move your body. Remember also, if life makes you stressed and tense, exercise automatically releases stress and tension and gives you more energy. You can?t help feeling better about life and yourself too. So think of exercise as a wonderful way to make yourself feel better in just a short amount of time.

If you?re feeling stressed and down, exercising will pick you up and make you feel better and more resourceful. And by releasing stress, you will no longer be drained of energy from stressors and tension creating situations that occur in your daily life. What did you do in the past when you had a stressful day? Did you hurt yourself by doing unhealthy things like overeat, drink, smoke or worse? Now you will be making a conscious choice to do what makes you healthier, while achieving the exact same goals of relieving your daily stress and making yourself better, with fun exercise. You?ll have made a new commitment to yourself to treat yourself better by respecting your physical being and becoming healthier and healthier.

Later on in this article I will discuss an often neglected aspect of the health promoting qualities of exercising, but first I want to discuss what types of exercises are best for you.
The most valuable exercise and the most valuable piece of equipment for doing this exercise is obvious, but usually not known by most personal trainers, who often seem to have a particular favorite regardless of the individual they are advising. It is, to put it succinctly, any exercise that you will enjoy doing regularly. People often ask fitness advisors what piece of equipment they should buy to work out on. Well, the correct answer is the one you will enjoy using and thus will use consistently and regularly. For example one person might enjoy a rowing machine in their home, while another might enjoy a treadmill. While, again, another might enjoy using a climber or stair-like workout piece of equipment. People have different tastes, and that must be recognized and acted upon. Just because your friend has an exercise bike at home, doesn?t mean you should get one instead of say, an elliptical trainer that you would find more fun.

Often people are being advised to ?watch television when you work out,? I, on the other hand, typically advise my clients, to ?work out when you watch television.? When you are listening to your favorite music, you can also work out at the same time. If you have time to watch your favorite TV shows or again, if you have time to listen to some of your favorite albums, then, right there, you DO have time to work out, which can be done at the very same time. You probably have noticed that there are television sets in fitness centers. This strategy can easily be applied within your home. So have the equipment right there in your television room, and get on it whenever you watch television. In fact, a sedentary life style created by people spending hours sitting in front of a TV can be totally turned around, so that watching TV becomes the thing that propels you along the new path of getting a lot of exercise into your life. You don?t even have to go to a gym, you don?t even have to go outside, and you don?t even have to set aside extra time, just do it while you are watching your favorite TV programs in your own home.

Of course, you can also get good exercise and fresh air at the same time with an outside exercise such as walking, jogging or biking. However, you should only do these if you enjoy them. Since running can leave some people with wear and tear injury because of its impact nature, walking is more highly recommended because it is much safer.

It might surprise some of you that I believe that strength training is equally as important to good health as aerobic exercise. Doing aerobic exercise can improve the strength of your muscles, but only up to a certain point because a particular aerobic exercise will provide only so much resistance, so that after awhile, you are only maintaining the muscle you have already developed and not building any more muscle. The value of strength training for the health of every individual is becoming more and more recognized in the fitness world. It is now accepted that working out with heavy resistance provides benefits far beyond just being stronger and looking better.

Today using heavier resistance, moving at very very slow tempos, in both directions, and quickly reaching the point of failure, when you just cannot move the resistance any longer, is considered the best form of strength training. At the moment when your body tries but cannot overcome and move the resistance any longer, your muscle will signal your body to stimulate muscle growth to increase your muscle?s strength, and also improve the metabolic functions employed in the use of your muscles, so that any future challenge can be more easily met. Maintaining a slow rate of movement in both directions eliminates the effects of momentum, and counters the effects of gravity as the weight inside the workout machine is being lowered. This system of slow training with heavy resistance creates a more intense and productive workout while lessening any potential injury to the body, both through the very slow speed of movement and the reduced number of repetitions. This is the form of strength training I recommend, both to achieve the results you desire and protect you from any injuries. Because of the large increase of the resistance you will be dealing with, this method of working out is best done only using exercise machines, rather them free weights. In addition, proper form must be maintained at all times, both to prevent injury and insure you will get a proper workout that will provide all the benefits that are intended. When people hurry through their strength training by doing many rushed repetitions instead of going slowly, and jerk the weight, twist their body, clench their teeth and hold their breath, they are doing wrong things that will only keep them from making good progress in a safe way. I want to further reiterate that no matter what type of weight training you do, it is essential that you breathe freely and never ever hold your breath.

The positive side of this increased effort from using much heavier resistance, and slower and fewer repetitions in your fitness center?s machines, is that your sessions working out can be much much shorter in duration. With this new method that is more and more recognized as the best way to train, you can be finished with your complete workout in a surprisingly short time while achieving better results than you might have experienced the regular way. Strength training this way strengthens your bones, improves your cardiovascular health, improves your flexibility, makes your joints more stable and less prone to injury, and by improving your metabolism, helps you replace fat with muscle! Your added muscle will make everything in life easier to do and make you feel more energetic, thus, raising your spirit and mood.

Some people promote weight training as the complete answer to becoming and staying fit and insist that there is no additional need to be active. The truth is that even were you to work out with very heavy weights a couple of times a week, if you aren?t staying active the rest of the week you will not be able to maintain your health. The reason for this is that an integral part of keeping yourself healthy and young is the working of your body?s lymphatic system. Unfortunately this aspect of staying healthy has not received the attention it really deserves. This system is particularly important for the health of anyone in recovery since its main role is detoxification. Most people who have abused drugs have taken in and inundated their body?s systems with toxins. It is very important for those in recovery to do all that they are able to remove these substances from their bodies as quickly and thoroughly as possible. And then, because of a need to continue to feel and be healthy to stay away from drugs, those in recovery should remain on a program that keeps their bodies detoxified and clean.

The lymphatic system is the metabolic cleanser of the body. It draws in and carries toward disposal the many substances that need to be removed for the cleansing and detoxification of the body?s systems, including toxins, dead cells, cancer cells, nitrogenous wastes, fatty globules, pathogenic bacteria, infectious viruses, foreign substances, heavy metals, and other waste byproducts that the cells give off. However unlike the blood?s circulatory system which has the heart to pump the blood through its system, the lymph system lacks a pump to move the lymph fluid with all its waste through its many capillaries and ducts toward disposal. It is absolutely vital that the lymph fluids continue to flow in order to eliminate waste from the body, otherwise the toxicity of the body will increase leading to poor health and disease. Using a set of one way valves, lymph is moved along the vessels of the lymph system by the movement and contraction of the muscles during activity. Now you understand why just working out once a week, is not enough even though that will give you more muscle, stronger bones and a better working metabolism to burn calories to become and stay thinner. Spending the rest of the time sitting in your office 9 to 5 during the day, and in front of your television as a passive and sedentary person during the evening, will not keep your lymph system properly active to promote health. Without regular exercise, the toxicity of the body would build up because of a relatively inactive lymph system.

One very good exercise that is fun and can be done while watching television or listening to music is rebounding. Running or jumping up and down in place on a rebounder burns calories effectively. Using one of these mini-trampolines is remarkably gentle on ones joints and avoids the wear and tear of other similar activities, and it can burn as many or even more calories as other similar activities like running and jumping rope.

But more importantly, in regard to our present discussion on detoxification during recovery, this bouncing activity, running or jumping on a rebounder, effectively moves and recycles the lymph within the lymphatic system. In the end, it is very effective for detoxification and for continuing to keep your body in a cleaner less toxic state.

Those of you who have not been exercising and keeping your body in the best of health are going to be surprised and delighted with how much better you will be feeling and enjoying life when you have a stronger body and you are getting a lot of health enhancing exercise.

Exercise Misperceptions and the Paleo Diet

Before you get started with the newest wellness or exercise program in the marketplace, think about the weight loss business as a high profit enterprise out to get your money. Today, more dollars are thrown at individual fat burning initiatives than ever before while at the same time the incidence of obesity goes up in modern society.

Consider health club sign ups in particular. The traditional business model for a large fitness club is to sell more memberships than they can actually accommodate. They rely on a large number of their members getting lazy or discouraged and not fully using their membership while still paying their dues. Fitness clubs have human nature down pat.

Can we really accuse the health club of taking advantage of us though? We make the decision to join so why do so many of us fail to put forth the effort? Could it be that the idea of having access to a health club makes us feel like we might be doing something right but when we get there we either don't know what to do or that after a while we discover that whatever exercise routine we pursue is not producing the desired result?

Let's use this as a segue into the Paleo Diet and Lifestyle perspective toward exercise. Losing sleep just to get up before the sun rises to run or work out and then dashing off to work isn't a great program for overall health. Spending hours upon hours at the fitness club every week isn't great for social or family time either. This type of approach toward exercise is what ultimately disheartens many of us from following a healthy exercise regimen.

Now let's take a look at some common misperceptions about exercise.

Cardio workouts are strengthening the lungs and heart. Cardio workouts are not very effective at burning fat though. Only resistance training -that is lifting weights or using your body or other heavy object for resistance - is effective at burning off those rolls of fat. Don't take this the wrong way, you should still incorporate cardio into your exercise habits, just don't use it as a catchall exercise.

Doing sit ups and similar abdominal exercises do strengthen the muscles of the belly and are the pathway to those elusive six pack abdominal muscles. However, in order to see those abs, you've got to burn off that layer of fat that hides them and once again, this is done through resistance training.

So, many of use fall into the trap of doing lots of cardio and abdominal exercises. What this does in most cases is help us lose just a little bit of weight or just allows us to maintain where we are on the bathroom scale. If you will only make effective resistance training the core of your exercise routine, you can actually spend less time exercising while burning more fat.

The best exercises that go along with the Paleo Diet are demanding of physical effort but less time consuming than endless cardio or abdominal sessions. The concept behind Paleo exercise is to exert our bodies in similar fashion to our Stone Age ancestors. Do some intense movements for a short while then get plenty of rest. Again, you don't have to cut out cardio and ab exercises, they are good in their own way, just stop relying on them.

If you are interested in getting the most out of your exercise routine while getting some time back and seeing better results at the same time, then investigate the Paleo Diet and Lifestyle a little further.

How To Lose Weight By Running ? Lose Weight By Sprinting

There are numerous ways for you to choose from if you are determined to shed unwanted pounds from your body; one of the most effective way to get fit is to lose weight by running. This physical activity is very effective because every time you run, you elevate your heart rate fast and sweat a lot which is beneficial getting rid of unnecessary wastes in your body expelled through perspiration.

This will eventually lead you to more water intake as a result of being thirsty due to the strenuous activity. Drinking a lot of water is very essential in most weight loss programs because what water does is flush out harmful materials stored in the body and it also enables oxygen to fill most organs in the body including the brain; which really wakes it up in most activities and can make you perform better in these activities.

You need to have proper time management that allows you to do daily running exercises for at least an hour In order to make your program to lose weight by running very effective. The lifestyle of most, on the go, people in today?s society makes it sometimes hard to set some time to do this workout due to the demands of life like work and family; however, you must try to squeeze in some time for these cardio workouts. At least three times per week, but much better if you can do it on a daily basis. Just think this could make you feel much more energized and better about yourself because you?re making your body healthy and keeping your mind active all the time.

Try to consider the fact that you will have higher risks of getting various health disorders and other problems if you are a basically a couch potato; apart from that, if you do not lose weight by running, make sure that you can still achieve a healthy body doing some kind of cardio exercise to minimize the risk involved with being obese. For this reason, you should make sure to monitor your body mass index; so that you don?t allow your BMI levels to fall out of the healthy range.

There are still various ideas that you can choose from that will help you cut out those excess pounds on your body; and one of the best ways among them that is less costly on your part is to lose weight by running.

Pointe Shoes For Ballet, Which Shoe Is Right For You?

Anatomy of a Pointe Shoe
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There are several elements involved in the anatomy of a pointe shoe, all of which contribute to its fit and performance. The ability to identify these parts is important in understanding their impact upon the dancer and her performance. The front edge of the shoe is the platform, or the flattened area upon which a dancer stands en pointe. Inside the shoe is a stiffened cup encasing the toes known as the box, or block. The area covering the toes and top of the foot is the vamp, while the opening nearest the toes is the shoe?s throat. The supportive insole of a pointe shoe, or shank, fits within, while an outer sole, typically made from leather, runs along the underside. The rear portion of the shoe that encases the heel and sides of the foot is known as the quarter. Running the circumference of the shoe is the binding. This is the fabric channel through which the drawstring runs. You can learn more about pointe shoes at

Beginner Pointe Shoes
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The most important aspect in selecting beginner pointe shoes is proper fit. This not only affects one?s ability to dance en pointe, but safeguards proper development of the feet, ankles and legs. Bones in the feet do not fully mature until the early 20?s, and improperly fitted shoes can cause damage. Look for pointe shoes that fit properly standing on and off pointe. The ends of the toes should reach the front of the shoe, and there should be no excess material at the heel. To find the best width, check that there are no wrinkles in the box and that a finger cannot fit between the box and the foot. Most often, beginner pointe shoes should feature a medium shank, unless the dancer is particularly muscular or has a high arch. No matter the shank, a properly fitted pointe shoe will allow a dancer to roll through with comfort.

Ballet Demi Pointe Shoes
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Ballet demi pointe shoes are designed to meet the needs of younger dancers until they mature and develop adequate strength for pointe work. The main difference between a demi pointe and pointe shoe is that the demi pointe is boxed and shankless. They do not provide the support and stability needed to safely go on pointe, but are ideal for working up to it. These shoes are intended to help familiarize pre-pointe students with working in a boxed shoe, as well as basic shoe care such as sewing on ribbon and elastic.

If you are looking for more information on Ballet Pointe shoes. Head on over to

Reasons to Exercise at The Beach

Chances are that when you go to the beach, most of the people are there to relax, soak up some sun and spend some time lying around. The last thing that most people think about while at the beach, is exercise. However, it can provide an excellent place to get some activity which can lead to some fun calorie burning activities. The exercises done at the beach in the fresh ocean air can be looked at as a reward and nice break from the hum drum activity done in the gym with indoor lighting and recirculated air from the air conditioning and heating systems. Many fitness holidays use the beach in their program for that reason.

The beach has several advantages if you would like to workout there, let's look at some:

The water - The water at the beach can offer a way to add resistance to your body in ways that are difficult to get elsewhere. One example is that the water can offer resistance to the whole body if you go farther out, or just the legs closer to the shore. A treadmill in the gym cannot mimic this type of movement.

Swimming is an activity that can be done at the beach of course. Most gyms don't offer this. Even if it is it is going to be separate from the rest of the gym. Being that the beach has the water right there, it is possible to add swimming to circuit training.

Sand on the shore - There will usually be two types of surfaces the sand provides. It will be packed where the tide comes in near the water. This is where you can do exercises that require balance.

Farther away from the water there is typically a softer surface. The soft surface offers several benefits. Because it is soft it will be easier on the joints if you choose to run or walk in it. The soft sand absorbs energy. For this reason it will require more work if you choose to add jumping or running to your activity at the beach. It will also allow you to perform exercises that you would typically do on a mat in the gym, such as knee pushups or situps.

It is easy to mark off distances in the sand. These can be used in circuit training for activities like shuttle runs. The beach can add variety to your workouts. Those who use circuit training can design a circuit using bodyweight exercises easily and can add some things that would typically be impossible to do at a commercial gym or at home.

You can get the family involved. Usually your family will be with you at the beach. This does not mean having the entire family doing pushups and jumping jacks. However, there are numerous activities a family can do at the beach that are fun and will burn some calories. Bringing along a Frisbee, soccer ball, or volley ball can be a way to get the family involved in some activity and also have some fun. Why did you bring the family to the beach? It is usually to have some fun.

Distraction - Typically, I would say never let yourself be distracted when exercising for safety. However, there are times when a little distraction while doing some endurance exercise, such as jogging, will allow us to take our minds off the exercise and the time we have spent doing it. We can enjoy the scenery, breathe in the fresh air, and listen to the ocean while we are doing our activity. The distraction can make the time seem to pass faster.

Even though working out at the beach may be fun, there are some things to consider when you are thinking about adding some exercise while you're there.

Of course be sure to bring some sunblock. The sun's rays can be strong even if it is cloudy. Make sure it is sunblock that will not wash off from sweat or water from swimming. When swimming, make sure there are lifeguards and be careful of sea life and tides that may carry you out into the ocean. Bring plenty of water to stay hydrated.

During your daily routine there are types of exercises that are difficult to do such as swimming. So the next time you go to the beach, consider doing something more than just catching some rays. It can offer new and challenging types of exercise and give you a fitness retreat.

Six Pack Shortcuts My Mike Chang Workout Review

Mike Chang's Workout - My six pack shortcuts program review

A little bit about me?

I am judo black belt who is constantly looking for new workouts as a way of improving my strength and stamina for judo contests and gradings. After being a gym member for a long time, i have decided to take up home workouts instead. Surprisingly i am achieving better results, and they are keeping me more motivated to succeed.

Six pack Shortcuts - My Overview

Six pack shortcuts is a fully comprehensive guide to losing weight and building muscle.

It contains a variety of simple exercises which can be performed on a daily basis targeting specific muscles in the body. As the 'six pack' title suggests, there are also ab specific exercises which can be carried out once a flat stomach has been achieved.

The programme is by no means a quick fix and does require hard work and dedication as you work through a 12 week programme, five days a week. The workouts:

include supersets and trisets. These techniques trick the muscles into working harder, in less time.

Nutritional information is an additional bonus with this programme. It is a completely natural approach, without the need for diet pills or expensive supplements.

Because the guide comes in video format, it is like having your own personal trainer in the home. This serves to improve technique quickly, and make the workout a much more enjoyable experience. However, i do prefer my workouts on DVD for convenience. Only a small criticism!

If you decide to take up the six pack programme, i am confident you will see positive results, but only if you work hard and stick with the program. You should achieve increased muscle mass, improved stamina, and less body fat. However, these are only the physical benefits. Your self confidence and energy levels should also improve,

If you are short on time, like myself, in order to do the six pack shortcuts program at home, without the need for expensive gym membership, i would recommend getting yourself some dumbbells, barbell, and bench. Pull up equipment is also very beneficial. I have my own bar at home (took me a while to fit though, need to improve my DIY skills).

I decided to buy the Six Pack Shortcuts Program after much debate. In short (pardon the pun!) I am very happy with the product to date. I know that there are some very good free videos on You Tube by Mike Chang which i tried out for some time before I finally bit the bullet and bought Six Pack Shortcuts. This is a very good starting point, however, without the programme i lacked a consistent approach and routine which i now have by following Six pack shortcuts. Hopefully it will give you the drive to succeed. It worked for me. As well as the weight lifting, body resistance and pull up drills, i also really enjoyed the cardio elements. It was seeing the M100s that got me into this workout programme in the first place. Yes you really can push yourself to the brink in 5 minutes. I was in a pool of sweat.

Six pack shortcuts is much more comprehensive and informative in comparison to other similar home workouts on the internet which I have previously tested. The additional support from Mike Chang and his support team is also pretty good.

I personally like the combination between physical exercises and nutritional information that Mike Chang reveals in the Six pack shortcuts main guide and I think that the 2 months money-back guarantee from Mike Chang is a fair offer that can allow anyone to try this program risk free.

I do not think that the Six Pack Shortcuts workout is a 'shortcut' as such, like other reviews may claim on the web. It requires hard work and dedication, however at this point in time I am satisfied with my results. I think that with the right approach it is possible for the majority of people with a solid commitment to see significant results in quite a short amount of time. In any event, with the fall back of a 100% money back guarantee I do not think that there is anything to lose. I have achieved good lean muscle gain, improved stamina, and i am well on the way to success with this programme. Still working on the abs! My main weakness is sticking to the healthy eating.

My final piece of advice is to supplement your diet with whey protein shakes after the weights and recovery formula after the cardio elements, for any intensive home or gym workout. Stretching and recovery time is also extremely important and can easily be overlooked. Lest just say i have learnt my lesson the hard way.

Thank you for reading my article/review.

For my full six pack shortcuts review and other home workout tips visit: My Six Pack Shortcuts Blog at

The 3 Best Abs Exercises For Building That 6 Pack

In recent years there has been a revolution in the emphasis we place on our bodies. With all the diet pills, powders and potions on the market, it?s no wonder we are heavier as a nation than we have ever been in history. One of the things that we all seem to desire is a perfectly flat and well toned abdominal area. In this article we will briefly look at creating that perfect six-pack and the three best abs exercises.

There are primarily two reasons why we want to look good. Firstly we want to look good because it makes us feel good. When you feel good about your body it gives you an inner sense of pride and esteem for your ?self?. Secondly, we want to look good to others because this makes us more attractive to them. In our culture there seems to be an emphasis on looking good and it is one of those things we value. A great body is something that is both valued and admired and looking good obviously makes you feel more ?worthy? and admired.

Well toned abdominal muscles (abs) or a six-pack, as it is commonly referred to, is in many ways a symbol of health and fitness. Mainly because it is probably the most problematic area of anyone?s body. We therefore value it highly and someone with six-pack abs must be incredibly committed, healthy, fit and strong ? or at least that is the ?hidden? reasoning behind it and that is why you subconsciously want great abs. So, how do you get those great abs? Here are the three best abs exercises:

Best Abs Exercise #1 - Sit-Ups
This is the one that everybody seems to know about but the majority of people do wrong. Remember that the smallest adjustments can make all the difference and we want our workouts to be as effective as possible to get the most out of every minute we exercise. Here?s how to do proper sit ups:

Lie flat on the floor with your legs stretched out and your arms beside you. Lift your knees up by bringing your feet closer towards your body ? about the distance from your heels to your carve muscle. Cross your hands over your chest and lift your body all the way up so that even your lower back lifts off the floor. Stay there for about 3 seconds and then gently lower yourself. Repeat about 20 of these in 3 to 4 sets, but don?t strain yourself ? especially if you haven?t done it for a while. As you build your ab muscles you can start making it more challenging by sitting on an inclined bench or by holding a weight over your chest.

Best Abs Exercise #2 - Crunches
Once again, lying flat on your back, pull your legs towards your body slightly. With your arms crossed over your chest tighten your abs by ?pulling? your abdomen towards your spine as you inhale. Now lift your shoulders off the floor and don?t lift your body all the way up ? you just need to lift your shoulders to tighten your abs. As you lift your shoulders you want to exhale. Stay there for about 3 seconds and gently lower your shoulders. In the lowered position you should relax your abs. Now repeat.

The key here is to focus only on your abdominal area as you do this. Flexing your abs and proper breathing is essential ? remember that your breathing originates in your abdomen with your diaphragm. Repeat 10 to 20 times and do 3 to 4 sets of these.

Best Abs Exercise #3 - Leg Lifts
Your abs are a very important muscle group as it is a ?pivot point? in your body. With leg lifts we use this deliberately to tone our abs. Lie flat on your back with your legs extended and your arms beside you. Place your hands flat on the floor beside you and in this position, with your legs straight, lift your legs up as far as you can. Preferably your legs should be up in a 90 degree angle with the floor, but this might be difficult for some at first. Then, slowly lower your legs, but do not let your feet touch the ground. Repeat 10 to 20 times and do 3 to 4 sets of these.

These three exercises are by no means the only way to get great abs. In my opinion they are the best abs exercises, but you still have to combine them with proper cardiovascular exercise like running, swimming or cycling as it will help you loose weight while also targeting the abdominal muscles. And last, but not least, you have to control your diet. Fatty foods tend to ?gather? around the abdominal area which might make your workouts worthless.