Technology in the 21st century has made life much easier to bear. Everything can be done with a mere touch of a button, whether the item is sitting right in front of us or some ten feet away. With such modern conveniences, is there any real time to get some real exercise done, or is mashing buttons the only exercise we get to build up finger strength?

Home exercise equipment is the next best thing for the health-conscious individual who could never seem to find time to work out in a gym. Unlike the equipment used by gyms in the city, home exercise equipment is easy to use, a little more compact, and requires little maintenance. Sometimes, newer models of home exercise equipment in the market are designed to work on multiple parts of the body to work on for that ever-impressionable fit form.

Choosing the correct home exercise equipment can be a little tricky at times, though shopping channels have been endorsing numerous designs that would seem easier to use as well as to store away. A majority of home exercise equipment buyers would prefer a treadmill, the very equipment that has stirred the home exercise equipment manufacturers since the bench press. Sometimes, a consumer would go out of his or her way just to be pummeled with a barrage of people saying that their brand is the best, or sturdiest, or even simplest to use. So where does the comparing begins once a consumer finally decides?

The best way, and usually the most assuring is to ask a local gym instructor on which home exercise equipment to choose. Sometimes, he or she would recommend the correct type depending on your current muscle tone and frame. There are times that a consumer would have to go though a budget and resort in purchasing used home exercise equipment. Make sure that the frame and structure is still in good condition with minimal to no rust forming at the welded areas and you can always repaint the scratched areas to make it look brand new. If the equipment suffered from irreparable damage, like broken gauges and loose wiring from a treadmill for instance, ask your local gym instructor and see if he can repair it for you. Sometimes, welding is often needed in sections of the home exercise equipment when the joints are unstable. This applies especially in bench press tables that accidents often occur when the support bar can not hold the barbell and would result to serious injury and almost certainty of death.

Whatever kind of home exercise equipment you choose, it is very important to know how much exercise you can get out of it to get that eye-pleasing form that you want to achieve this summer.

Note: This article may be freely reproduced as long as the AUTHOR’S resource box at the bottom of this article is included and and all links must be Active/Linkable with no syntax changes.

Charlene J. Nuble 2005. For up to date links and information about fitness equipments, please go to: http://fitness-equipments.besthealthlink.net/ or for updated links and information on all health related topics, go to: http://www.besthealthlink.net/

Building muscle requires the right combination of training and
nutrition information. That includes muscle building tips that
are proven to work.

Using the wrong information can be detrimental to your progress.
So be careful who you listen to in the gym. Even though everyone
has an opinion, not everyone is right.

The only way to build muscle is by following 3 synergistic
principles:

1. Hard, heavy and smart weight lifting 2. Quality nutrition 3.
Quality rest

All three must be in place if you’re going to succeed in
building muscle. If just one of these elements is missing,
you’re not going to come anywhere near your potential.

Here are 8 simple, proven muscle building tips that you’ll want
to include in your training and nutrition program.

Tip # 1. Evaluating your body.

By evaluating your current body composition, body weight and
body measurements, you give yourself a starting point. This will
be very important in deciding what your nutritional and weight
lifting goals will be.

Tip # 2. Setting your goals

Looking at the big picture and breaking it down into small mini
goals will help you achieve your muscle building goals. It’s
important that you identify your goals and periodically monitor
and adjust your goals on an ongoing basis.

It’s better if you were to break your goals down into long (3 to
6 months), short (1 to 2 weeks), and immediate term goals. Make
sure your goals are realistic. Record your goals and keep them
in a handy place where you have constant access to them.

Tip # 3. Keep a weight lifting log and diet log

It’s important that you write everything down. By keeping track
of your progress you are keeping yourself honest and motivated.
A weight lifting log and diet log can help you get better
results. You can look back at the end of each week and figure
out if you were on target with your goals.

A weight lifting and diet log will show whether your goals are
realistic and give you insight into your exercise and eating
patterns. If you’re building muscle and strength, you won’t have
to wonder what works, because you’ll have a full description of
everything you’ve done to reach your goals. This will be your
blue print for muscle building success.

Tip # 4. Setting up your weight lifting program

Setting up your weight lifting program is a lot easier once you
know your body statistics and goals. You must decide whether
you’re a beginner, intermediate, or advanced weight lifter.

Once you know your current weight lifting status, build your
weight lifting routine according to that information.

It’s suggested that you incorporate free weight exercises into
your muscle building programs as opposed to machines. In order
to build muscle you need to concentrate on the basic movements
like the squat, shoulder press, bench press, dead lifts, barbell
rows and chins.

One of the most important muscle building tips is to keep your
workout short, heavy and intense.

Tip # 5. Nutrition

Nutrition is one half of the key to building muscle. Without the
proper nutrition, you might as well pack your bags and go home.
No amount of super sets, negative sets, tri-sets or
pre-exhausting will build any amount of muscle mass without the
proper nutrition.

To be honest, nutrition will be that element of your muscle
building program that will make the difference between an o.k.
physique and one that commands power.

The trick to unlocking your muscle building fury is to find your
optimal nutritional state. To build muscle you need to consume
more total calories than your body uses each day.

Remember this very important muscle building tip; nutrition is
the key to building real muscle. Try eating 6 times per day and
make sure each meal is balanced with the optimal amount of
calories, protein, carbohydrates, and fat.

Tip # 6. Build a diet that supports your nutritional goals

Once you find out what your nutritional goals are, you need to
build a menu that will support your goals. Try and find menus
that are easy to cook and taste great. The trick is to adjust
the menus and recipes to match your nutritional goals.

Tip # 7. Use only proven muscle building supplements

Weight lifting supplements are meant to enhance an already great
muscle building program. If you have the right combination of
nutrients and the right weight lifting program, proven
supplements may enhance your performance.

In order for weight lifting supplements to function properly,
they must be taken at the proper times and in the proper
amounts.

Tip # 8. Rest

Blasting your body at full throttle all the time will slowly run
you down. You need to take some time to rest and relax. Have
fun, kick back and relax and enjoy the fruits of you labor. Let
your body get into a good rhythm of work and rest.

By getting quality rest you will ensure that you get the most
out of your muscle building program. Sleep is vital to building
muscle. Make sure that you get enough rest to properly repair
your body.

It is during sleep that most growth and repair occurs. Without
adequate sleep the body becomes weakened. It is very important
that you get the correct amount of sleep because muscle growth
happens while you are resting, not while you are training. If
you were to lift weights on a steady basis and not get any
quality rest, your body would slowly fall apart.

Weight training tears the muscle tissue down and the diet
provides the necessary fuel and material for repair, but it is
during sleep that the repair and growth process occurs.

Therefore, sleep is as vital to building muscle as is your
training program and diet.

You should aim for 6 to 8 hours of rest each night. Don’t be
afraid to take a nap in the afternoon or after work to add a
little energy to your workouts. Rest is one of those muscle
building tips you really don’t think about but is so important.

Use the muscle building tips above in your workout program and
you’ll soon start seeing results.

As you progress in your program, make sure to challenge yourself
and change your muscle building routine around. This will add a
new angle to your training and improve the your results.

How many times has this happened to you?

>> You psych yourself up mentally (you are GOING to do it!)

>> You don the outfit (you can practically feel the energy
flowing through your veins!)

>> You lace up the running shoes (Nike: Just Do It - that’s
you.)

>> You grab your towel (because ANYONE SERIOUS needs a towel).

Then it’s time.

It’s time to sweat. It’s time to burn the evil fat from your
body. You face the treadmill (or stair climber, or rowing
machine, or exercise video with the perky aerobics instructor on
it).

And you start.

You warm up, and start moving faster and faster. The sweat
starts to pour. The blood is pumping. Man, you are burning! That
size 2 exercise instructor is going to look like a whale
compared to you when you get through!

The adrenaline hits your blood and you feel GREAT! You could
exercise forever! In fact maybe you will exercise forever!

Your time winds down. Ok, maybe you’d better slow down, no sense
in going TOO crazy here. The cool down sure feels good. You turn
off the treadmill, or the exercise video and head to the shower.

Then it hits you.

EXERCISE REPERCUSSION.

You feel like you want to die, or at least sleep for about 12
hours. You go through the day craving anything you can easily
grab: anything edible or, depending on how good it looks,
anything at all. Nutritional value? Who cares!

But nothing seems to satisfy you and you could swear that you’ve
just eaten all the calories you burned during exercise PLUS
more!

What was the point in exercising at all if you go through your
day tired and eating everything in sight? It was just a waste of
your time and a stress on your body for nothing right?

Well, not necessarily, not if you can learn from it. Here’s how
to avoid the above experience when exercising:

1) Check Your Hydration Levels

(I know not really excitingbut it will do wonders!!)

The average adult loses 10-12 cups of water a day (that’s not
including water we lose from exercise, caffeine, etc).

It’s estimated that approx 75% of North Americans are
chronically dehydrated. And even MILD dehydration will slow down
one’s metabolism as much as 3%.

And here’s the key, all you exercisers: Lack of water is the #1
trigger of daytime fatigue!!!! Unfortunately this fatigue often
gets mistaken for hunger and we eat more than we need in a
desperate effort to get that water back into our bodies.

What can you do?

Before your workout: drink 1-2 glasses of water

During your workout: Have about -1 cup of water for every 20
minutes of exercise

After your workout: Have at least 3 cups of water in the hour
after you exercise.

2) Check Your Pre-workout Nutrition

Since you want energy over the long haul, your best bet is to
try having some complex carbs before you exercise (like oatmeal,
whole wheat toast, or whole wheat crackers).

Some people prefer to get their carbohydrate from fruit also, it
depends on what works for you.

Try to combine this with a little bit of protein (like peanut
butter on your whole wheat toast, or a couple slices of cheese
with your apple). Try different combos and see what gives you
the most energy.

3) During your workout:

If your workout is under an hour: Make sure you keep drinking
that water and continue to listen to your body.

If you want to go more than an hour you should try eating 25 to
30 grams of carbohydrate every half hour (i.e. From sports bars,
fruits or whole grains).

If you are exercising for more than 3 hours you should consider
sipping a sports drink to replace lost electrolytes. Both sports
drinks and energy bars help to maintain your blood sugar levels
and prevent muscle glycogen (energy) depletion

4) After exercise:

Keep drinking that water! (See above) You also want to refuel
with carbohydrates as soon as you can after exercise (toast,
bagel, fruits, oatmeal, etc.)

Your body not only needs to refuel but it also needs to rebuild
with some protein since intense exercise involves the breakdown
of muscle tissue.

Some possible snacks are: Peanut butter and banana sandwich on
whole wheat toast, cottage cheese mixed with fruit, scrambled
eggs with whole wheat toast.

The most important thing is to pay attention to your body and
feel what works for you as you exercise. If you feel
light-headed or dizzy or in pain at any time during exercise
stop! Respect your body and what it tells you.

Hopefully the next time you decide to face the treadmill (or the
exercise video) you’ll be able to feel great both during AND
after you exercise.

You’ll be able to feel as if you’ve made your body better and
stronger, by feeding it and exercising it and keeping that
energy up!

An estimated 23,000 people die each year in the United States
from Alzheimer’s disease. It is the leading cause of dementia in
the elderly, making it the eighth leading cause of death among
that age demographic. Alzheimer’s cannot currently be cured, but
understanding the seven stages of the disease can help
researchers, care-giving family members and those afflicted.

Alzheimer’s disease most often affects those over 65. It is
extremely rare for the conditioner to occur earlier.

Alzheimer’s affects the cortical tissues of the brain, causing
them to atrophy. On autopsy tangled webs of brain tissue
filaments (neurofibrillary tangles) and patches of degenerative
nerve endings, called senile plaques are found. It is believed
that these abnormalities cause a disruption of the electrical
impulses in the brain.

It is a devastating disease, robbing the individual of their
memories and ability to recognize their loved ones or care even
to complete simple tasks for themselves, but there are
treatments available to help slow the course of Alzheimer’s
disease and researchers are working hard to find a cure.
Understanding the stages of the disease is the key to both.

There have been a number of attempts to describe the disease
using a medical model but for caregivers and the rest of us it
is easier to use the seven step functional stages to understand
the changes brought on by the progression of the disease.

Stage 1 is described as a normally functioning adult without
noticeable symptoms and no changes in memory.

Stage 2 is often mistaken as part of the normal aging process.
The individual notices their declining memory issues and some
functional loss as well. They may have trouble remembering the
names of familiar people and places.

Stage 3 is defined as early Alzheimer’s disease. There is
progressive difficulty with involved tasks in demanding
situations and often growing anxiety and denial. Memory and
recall difficulties become apparent, concentration becomes
effected and there is generally a loss of productivity.

Stage 4 or mild Alzheimer’s, disease is characterized by a
flattening of mood and continued denial of the disorder.
Familiar faces, following directions to frequently visited
places and orientation of persona and place are still intact,
but assistance with complicated tasks becomes necessary.

Stage 5 Alzheimer’s disease is considered moderate and the
person in this stage can no longer get along in daily life
without the assistance of others. They can remember major
information about them selves and others but recall of newer
information is difficult. An individual at stage 5 needs
assistance picking proper attire and making most decisions.

Stage 6 is considered moderately severe and people begin to
forget large amounts of information about themselves and others
including the names of their spouses and children. They will
need help with all the activities of daily living and disturbed
sleep patterns becomes problematic and delusional or obsessive
behavior, acute anxiety and violent behavior can arise.

Stage 7 is the last stage of the disease, and in severe
Alzheimer’s disease speech is reduced to only a few words and is
mostly unintelligible. Individuals lose their ability to sit up
or walk. They cannot smile and even lose their ability to hold
up their heads. The brain seems unable to direct the movement of
the body.

Alzheimer’s disease isn’t curable but there are treatments that
can slow its progress and promising research that may one day
lead to a cure. Understanding the stages of the disease and its
progression can help those who are afflicted, their loved ones
and researchers ensure the best treatment now and promote hope
for the future.

Many people wonder if yoga can improve their muscle fitness.
They recognize that yoga can help reduce stress and increase
flexibility, but when it comes to increasing muscle fitness,
they think it might be a little too ‘weak’ to do the job. The
fact is that yoga can definitely make you stronger.

A study was conducted at the University of California at Davis.
Ten college ‘coach potatoes’ adopted a yoga routine for eight
weeks. Each week, they attended from two to four classes during
which they spent 10 minutes on breath control, 15 minutes of
warm up exercises, 50 minutes doing yoga asanas, and then 10
minutes of relaxation/mediation. At the end of the eight-week
period, the researchers measured the students’ fitness and
discovered that their muscular strength had increased by up to
31%, their muscular endurance improved by 57%, their flexibility
increased by 188%, and their cardio respiratory fitness improved
by 7%. These results are pretty amazing when you consider that
the study was only conducted for eight weeks.

How can something that seems so benign have such a major impact
on muscle fitness?

Muscle Strength - Unlike traditional weight building
exercises, in yoga your body provides the resistance. While you
are not likely going to produce the bulked up muscles of some
weight lifters, you will certainly increase your muscle strength.

Many poses in yoga are done very slowly or you stay in the
posture for several breaths. It is much more challenging to your
muscles to hold a pose or do it slowly than it is to allow
momentum to move you through an action. I have been working out
with weights for many years so my muscles are used to being
strengthened. Yet, I have practiced certain yoga routines during
which my muscles screamed for mercy and I actually had to get
out of the pose and then resume it because my muscles were so
challenged. I don’t often experience this during weight training
sessions.

In addition, some balance postures such as Tree Pose and
Shoulderstand require enormous muscle control in order to
prevent you from falling over. This helps to build and
strengthen your muscles.

Muscle Balance - In weight training, you isolate a
specific muscle as you perform an exercise and this leads to a
short, tightened muscle. The muscles you develop during yoga are
more likely to be elongated, because while you are strengthening
them, you are simultaneously lengthening them. You also do not
focus on an isolated muscle, but actively recruit the smaller
muscle groups as well. You truly work your entire body when you
practice yoga.

Practicing yoga can help realign your muscles, so they are more
balanced. Since you are not overworking any specific muscle
group, you are less likely to get injured.

In addition to all its other benefits, yoga can help you improve
muscle fitness. Whether you choose to use it as your primary
means of strength training or you want it to supplement your
other exercises, yoga can help your muscles grow fit, balanced,
and strong.

There are already numerous articles written on the hazards of
chemicals in personal care products. Even Senator Edward Kennedy
has written several letters to Congress regarding the health
risks associated with using cosmetics that contain
cancer-causing ingredients.

Personal care products that have been taught to be beneficial to
you may be the very ones that may contain chemicals that is
posing a serious threat to you and your family’s health.

Believe it. Personal care products like soap, shampoo, lotion,
toothpaste, and make-up usually contain cheap, synthetic
chemicals and ingredients that are suspiciously harmful. . There
are in fact more than 125 ingredients used on the skin suspected
of causing cancer. 20 cause adverse nervous system reactions.
And 25 are connected to birth defects. What you put on your skin
penetrates and can enter your body.

Here are some things that the labels do not tell you about
personal care products.

Fragrances. Just because it smells good doesn’t mean it is.
Oftentimes, the first things a consumer does when trying a
personal care product is to smell it. If the product smells good
the consumer is much more likely to want the product.

Oftentimes also, the label on the product gives the illusion
that the scent is natural. A picture used in the product will
lead to the conclusion that it must have come from that source.

More often than not, this is simply not the case. Most
fragrances are of synthetic origin. Fragrance on a label can
indicate the presence of up to four thousand separate
ingredients; many are toxic chemicals that cause or contribute
to cancer. Manufacturers are not required to disclose the
individual ingredients as they are considered trade secrets of
their personal care products.

Reported symptoms are headaches, dizziness, allergic rashes,
skin discoloration, violent coughing and vomiting, and skin
irritation. Clinical observation shows that the chemicals on the
fragrances of these beauty products can affect the central
nervous system, causing depression, hyperactivity, irritability,
inability to cope, and other behavioral changes.

It is therefore understandable why some countries have declared
many scented products to be hazardous to public health. And have
even gone to the extreme of banning the wearing of all cosmetic
fragrances in most indoor public places.

Color Pigments. As with smell, looks can also be deceiving. Just
because it looks pretty doesn’t mean it is.

Color pigments are used to make the product look attractive. It
does not really serve any beneficial purpose for any part of the
body. Color pigments found in personal care products are made
from synthetic and chemical ingredients such as coal tar. They
also contain heavy metal salts that deposit toxins onto the
skin, causing skin sensitivity and irritation.

Sodium Lauryl Sulfate (SLS) & Sodium Laureth Sulfate (SLES). You
will find these ingredients in almost all cleansers that foam.
These chemicals are even used in car washes, garage floor
cleaners and engine degreasers.

Research indicates that Sodium Lauryl Sulfate causes
inflammation of the skin and can weaken the immune system. Young
eyes will not develop properly if exposed to SLS because
proteins are dissolved. Be alert about these chemicals
especially on baby shampoos.

Triclosan. The EPA registers Triclosan as a pesticide and is
classified as a chlorophenol, a class of chemicals suspected of
causing cancer in humans. Triclosan is so toxic it is measured
in parts per trillion. These chemicals are the same ones used on
personal care products as they are known for their antibacterial
ingredient. Most often found in soaps and toothpastes.

How to show how harmful these chemicals are; one drop of
Triclosan in 300 Olympic-sized swimming pools can cause hormonal
disruption.

Mineral Oil. A petroleum by-product that coats the skin like
plastic and clogs the pores. It interferes with the skin’s
ability to eliminate toxins thus promoting acne and other
disorders. It slows down skin function and cell development.

Where can you find mineral oil in its largest portion? Baby Oil.
Note that Baby Oil is 100% mineral oil.

Contrary to what people believe, it is possible to create
personal care products without the use of any harmful chemicals.
The answers and solutions are found in nature. All it takes is
study, research and a sincere desire to meet the health needs of
consumers equally with profit needs.

Consider very carefully the health risks associated with
exposing yourself to harmful chemicals and make it your resolve
to no longer buy questionable personal care products from
companies that have little regard for your health.