Strength muscle

The notion that there is fat burning zone and you have exercise for a long duration within that zone is totally and completely illogical. Research is yet to prove that one specific kind of exercise is a better fat burner than another. The best way to increase overall fitness levels and stamina is to constantly challenge your body with a variety of resistance and cardiovascular exercises, which could be of different speeds and intensity levels. Challenge and variety is the key to effective training and exercise sessions. Also there is no evidence showing that consuming excess amount of protein will increase your muscle strength.

In fact, protein consumed in excess of what the body needs will be converted to fat. It is true that athletes in heavy training (muscular endurance lasting 60 to 90 minutes) may need to allocate a slightly greater percentage of their calories from protein, while non-athletes require only 12 to 15 per cent. This is because the body may have reduced protein stores during heavy training and workout periods. People in general don’t, however necessarily need to consume excess amounts of protein to meet this increased body requirement since it can be met by eating a well-balanced and nutritious diet with protein rich foods during periods of heavy training. If you thought that drinking water while exercising could give you cramps or that muscle turned into fat when you stopped working out then think again. A healthy body needs to be supported by a sound mind, so get your facts right and get fighting fit

Be careful not to miss any sessions since meticulous exercise is what after all creates the final output. Remember crunches will only tone your abdominal muscle, so if you want to get rid of the fat around your stomach you have to create a calorie deficit by burning more calories than you consume. However one should realize that abs or no abs staying healthy is the more important thing

Also Read : How to get 6 pack abs

How to achieve good fitness?

Achieve your fitness goals armed with knowledge to optimize your workout routine. It is a false fact that to lose weight one has to do cardiovascular exercise and strength training exercise are no good. But the fact is that both cardiovascular exercise and strength training exercise are necessary to promote weight loss. Cardiovascular exercise helps burn calories and strength training exercise increase the body’s metabolism and also tone the muscles. Moreover, calories burnt while weight training is more likely to come from fat than glycogen stores. So, include both forms of training to get effective, long-term results. Exercising the same part of the body everyday is the fastest way to cause injuries. To build strength, work your muscles to the point of exhaustion –but you need to give those muscles a day of rest to recover from the training. It is very much true that over straining and over exercise can cause serious discomfort and injuries. So work your muscles every alternate day to provide for recuperation of muscle fatigue. We often hear people saying that early morning is the best time to work out. But the truth is there is no best time to exercise. The best time is any time that appeals to you and fits into your schedule. Some people would love to jump start their day with a morning workout while others swear that exercising after the workday is over is a great way to feel energized for the evening and eliminate stress and tension.

Exercises are classified mainly into two. aerobic exercises are very much effective to increase the heart rate and to improve the cardiovascular endurance. exercises will increase your stamina and disease resistance power of body. by building strong muscles , you can improve your strength of joints, it will help you to prevent osteoporosis. most of the peoples are not like to do exercises. they find excuses to avoid exercises. some simple exercises are described below.
swimming : swimming is very much effective in increasing the cardio vascular strength.
home exercise machine: different type of home exercises machines are available in market, such as cardioglide, health rider, stationary bicycles, rowing machines etc.
health clubs : health clubs are mean for improving body health.

walking:
it is the easiest and simplest form of exercise which is an excellent cardiovascular exercise. it is a best starting exercise. start slowly and increase speed gradually.
cycling
cycling is also a very good cardiovascular exercise. always wear a helmet during the time of riding.
jogging
jogging is the second step, the first step is walking . after a fast walking you can start jogging. it is more harder and puts more stress to the body.

Its defined as the best shape a human can achieve for his Abs. In fact Six pack abs is nothing more than a perfect and strong abs muscles, which is well shaped in six layers. Its not an easy task! It takes time,perseverance,dedication and will power. Working out in gym on body muscles alone won’t help to get Six pack abs, you need to follow a strict diet too. Lets cut down this into simple steps.

Muscle Training

Note: Before doing any exercise mentioned below, you must do warm up exercises for 10 to 15 mins. Any warm up exercise will do like jogging or walking or jumping.

1.  Sit Ups

“Sit Up” is the primary muscle shaping technique that leads to Six pack abs. Its the basic exercise any trainer would suggest when it comes to abdomen.

How to do a sit up ?

Setting the Position:

Look at the above shown figure closely. As in the figure, you need some body else’s help to do sit up. You can do the same with out a help too. Fix your foot against a poll or a horizontal bar (on which weight can be applied). Interlock your foot inside the horizontal bar and lean flat against the floor. Now you are lying on the floor as a flat body with your foots crossed against bar.  Fix your hands at  the back of your head as shown in figure. Now that’s the position!

Doing Sit Up:

First Move: Rise up to your foot (as shown in figure) and try to touch your thighs. While doing this breath in deeply.

Second Move: Move back to the old flat position slowly. Exhale slowly while doing this.

You are done! Now repeat this step 2 or 3 times.

Counts:

Start doing this exercise with a count of 10 nos everyday for the first week. Increase to 20 next week and 30 and 40 and upto 50 a day!

2. Crunches

Crunches are one of the key exercises involved in shaping your abs. Different types of crunches are there.

Normal crunches

Step 1: Lie flat on the floor on a mat (or without one) in supine posture (Your eyes facing the top).

step 2: Bend your knees as shown in figure.

step 3. Bend your arms supporting your head.

Step 4:  Exhale slowly and Lift your shoulders towards the ceiling (not towards your knees).  When lifting force should be on your abs muscle (strictly). All other parts of your body like shoulders, head, neck and spine should be free of force and should feel ease. Don’t lift your body completely from the floor.

Step 5. Inhale slowly and ease back down to the floor. Don’t just go down all on a sudden. Slowly inhale and go down where force should be on abs muscle.

Repeat this step 10 times.

Watch this video for more info on crunches:

3. Side Crunches

Step 1: Lie flat on the floor as in previous step.

Step 2: Bend your knees as shown in figure (previous step)

step 3: Bend your arms and keep it as a support to your head.

Step 4: Exhale slowly and lift your left shoulder towards your right knee.

Step 6: Inhale slowly and come back to previous position.

Step 7: Exhale slowly and lift your right shoulder towards your left knee.  After this Inhale slowly and come back to normal position.

Repeat this 10 times.

Watch this video for more info on Side Crunches:

4.  Reverse crunch

Step 1:  Lie flat on the floor and keep your palms down on two sides of your body.

Step 2: Inhale slowly and lift your knees (bent position) up.

step 3: Exhale slowly and lift your hips (using abs muscle) from the floor.

Step 4. Come back to normal position.

Repeat this 10 times.

Watch this video for more info on Reverse Crunch:

5. Bicycle Crunch

You can watch the video below to understand Bicycle Crunch properly. This is a tough exercise which involves much strain.

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Today most parents are concerned about health and welfare of their children. This can be natural normal concern. However some parents worry about varies thins like, how is their child developing?  How is the emotional well-being of their child? Most parents compare their children with other children and against prevalent social norms. If they feel their child is in any way different in they may seek help. At first parents discuss their concern with a family member or friend, then a family physician or a school counceller. If they problems are progressive, serious, and persistent or are a hurdle in development, they need to ask for help.

The depressed child

Not only adults, children and teenagers also can get depressed. World over there is rise in adolescence depressed up to 20 percent adolescence can be depressed. Parents must be aware of signs in their children such as persistence sadness, lack of enjoyment in favorite activities, increased activity or irritability, persistence physical complaint like headaches and stomachaches, frequent absence from school, poor academic performance, persistence boredom, low energy poor concentration, eating or sleeping pattern changes and spending more time alone. Depressed children may talk of ending their lives or abuse alcohol and drugs to feel better. Stressful life events like failure, love failure parental separation, physical or sexual abuse can precipitate depression. Early diagnosis and treatment are essential. Depression in child and adolescents needs psychiatric help. The treatment is in the form of medication and therapy.

Children may excessively cry and cling to mothers. They may complain of headache, stomachache just before leaving for school. These symptoms subside after the child is allowed to stay home, only to reappear next morning before school. Refusal to go to school often begins after a vacation or holidays or brief illness. It may also follow a stressful event like death or relative change in school or change of house.

Children with separation anxiety have difficulty going to sleep, have unrealistic fears of animals, ghosts, being alone in the dark. Persistent fears, if not attended to, can lead to long-term serious development problems. Parents should not hesitate to seek professional help. Most children can be successfully helped with counseling.

Learning disabilities

A common reason for poor academic performance for children is specific learning disability. A child with learning disability is bright, can follow instructions, concentrate and is good to home. Yet child is not able to read or write without mistakes.  Some children also have trouble sitting still and paying attention. Learning disabilities are caused by nervous system defects in receiving, processing or communicating information. These children are likely to get frustrated and develop low self-esteem.

Advice

Try to avoid outdoor activities in the early morning when thick smog settles low. Choose evening hours for jogging walking and other indoor activities. For people with very weak lungs chest physiotherapy and regular steam inhalation is recommended to prevent cumulative congestion. Try to keep away from pollution of all kinds. Two new vaccines are available that reduces the intensity of flu attacks if taken before the winter. These are called the influenza vaccine and the pneumococccal vaccine.

The food you eat shows what you are. It holds good for respiratory patients particularly in winter. Don’t eat cold foods like yoghurt, salads, ice cream and similar items. Hot soups, ginger tea, spicy curries are best option. Strong black coffee works wonders during an attack of asthma. Foods rich in vitamin C boost immunity and prevent cold cough and sniffles. Tomatoes, capsicum, red pumpkin, citrus fruits and gooseberries are recommended to regular diet.

There are also traditional kitchen remedies which are taken along with drugs during attack of chest infections. It is always better to stick to homely treatment if infections or diseases are not found serious. Constant use of drugs affects health in negative ways.

Go to the hospital when homely remedies are ineffective.

They act as cerebral depressant. The commonly used tranquilizers are benzodiazepines,.temazepam etc. these drugs have largely replaced the older drugs of which the most important were the barbiturates . the long term use of drugs cause addiction . hence the use of these drugs should be under close medical supervision. Beta blockers are group of drugs used to reduce anxiety by affecting nervous system in a different manner. These are not addictive drugs .they don’t act on the brain but on the autonomic nervous system . beta blockers reduce the activity of sympathetic nervous system.

How Yoga Helps you?

Breathing play an important role in relaxing the body and mind. When your are tense and anxious your breathing is shallow , rapid and irregular . when mind is relaxed the breath rate is slow .Nadi shodan pranayama is said to be very effective fro reducing anxiety and bring balance to your nervous system. This pranayam will helpful in balancing components of your autonomous nervous system . holding your right nostril shut with the edge of your right thumb inhale to count of eight through the left nostril . the close your left nostril and take breath for a further count of eight. Release your thumb from right nostril and exhale to a count of sixteen , keeping your index finger on the left nostril. Then inhaling through right nostril .this is one cycle. Meditation involves the use of mind itself to achieve relaxation . in this method mind is made calm and still by focusing it on some neural thing.