Ju Ju Ju

I walked into the commercial gym yesterday after a long day of work excited to begin my workout. After warming up I proceeded to the squat rack to start my resistance training workout. I unfortunately ran into a bit of a roadblock. I was planning on starting with some Back Squats but there was a young man in the power rack performing barbell biceps curls with horrible form (a definite no-no!).

I decided to go to Plan B and rearrange my workout only to find that the flat benches were all occupied as well. This trend continued and everywhere I turned the equipment I desired was being used. I was happy that so many people were working out but at the same time I was frustrated that my well-laid plans were spoiled. I learned a long time ago that it is wise to have a back-up plan in place for situations like this so I decided to head home and revert to Plan C, which was my home workout routine.

I have found that having the option to workout at home is essential for people with busy schedules, for others who do not like going to crowded gyms, or for people who need a contingency plan for just-in-case situations (that’s me!). Another reason to have a home gym is that warmer weather has finally arrived and you may be less likely to go to your commercial gym.

I have helped people design expensive, well-equipped home gyms and I have helped others design very cost-effective, space-saving workouts areas. My personal home gym consists of a Stability Ball, 5lb to 95lb Dumbbells, some Kettlebells, an adjustable Weighted Vest, Adjustable DB Handles, Elastic Bands, 2kg to 10kg Medicine Balls, Ankle Weights, an AB Roller, a variety of Exercise Videos, and a minimal amount of space!

Anyone can have a Home Gym and there are many reasons to have one. The following list of questions should help you design a Home Gym that will suit your needs, your space, and your budget!

Questions To Ask When Building Your Home Gym:

The First Step: Ask Yourself Why?

Why do you want a home gym? What will it give you that you do not already have? What is your empowering vision of your ideal physique or athletic accomplishment? What are your short and long term goals? Always begin with a vision of the end results in mind, as this will guide you in your efforts. If you have not developed a vision of what you want to accomplish at this point, then that is the first thing you need to do. Develop a plan of attack for building your body and building your home gym.

Without a plan you might end up disappointed with the lack of results and frustrated that you bought the wrong equipment. Ask yourself what kind of results you expect your home gym to deliver? Is your home gym going to supplement your commercial gym membership (as a contingency plan)? Will you be doing your cardiovascular exercise outside or inside on a machine? Will you be doing stretching, strength training, or both? Is your home gym going to be the only place that you work out? Think about these things when designing your home gym.

I. How much are you willing to spend ($$$$$$$)?

How much do you want to spend, plain and simple? If you are just starting out with an exercise program, you might consider starting small with a simple, yet very effective, pair of Dumbbells. You can perform a full-body workout with a pair of dumbbells, some bodyweight exercises, and with a little knowledgeable of proper exercise technique. If you want to do it inexpensively, hire a knowledgeable fitness professional to design an individualized exercise program that you can do with a pair of Dumbbells in the comfort of your home. I have listed a variety of items that you might consider adding to your home gym.

Equipment Considerations:

A. Cardiovascular Machine

If you insist on performing your cardiovascular exercise routine at home be prepared to spend some money! Be aware, a gym quality treadmill, stationary bike, rowing ergometer, or elliptical trainer is going to cost you. You can buy used or refurbished gym quality equipment for a discounted price and if I wanted a cardio machine for my home this is probably the route that I would take. If you are thinking, “I’ll just save a few hundred dollars and buy an inexpensive treadmill at the mall,” make sure you do some research and ensure that you will buy something that is going to last and that will fit y our needs. I know many people who have purchased flimsy treadmills and regretted it soon thereafter. There are quality treadmills out there you just have to know where to look. I would recommend talking to my friend Bob McKinnon at McKinnon Technical Services (603-644-7539) who knows gym equipment like the back of his hand. He can point you in the right direction if you want to!

B. A Multi-Purpose Home Gym Machine

There are numerous multi-purpose gyms on the market and some are better than others. Chances are, if you turn on your television late at night and flip through the channels, you will be exposed to clever marketing using beautifully sculpted fitness models promising results in six weeks or less if you purchase their machine! Guess what. You can get results without a two thousand dollar machine that will most likely be collecting dust in a year anyway! Why not begin your quest for improved fitness with a modest investment in a pair of Dumbbells? Why not purchase a $20 book on how to get into shape? How about meeting with someone who specializes in coaching people through the process of positive physical change such as fitness professional or Registered Dietician? Infomercials are notorious for clever marketing and they can be very compelling. Avoid impulsive buying and do some research first before purchasing an expensive multi-gym. I recommend consulting a qualified fitness professional about the usefulness of such a machine, interviewing people who have that machine, and possibly even test-driving one before you make this decision. I have to mention that every Spring and Fall I see countless multi-gyms sitting out on someone’s lawn as part of the annual yard sale. I wonder why that is?

C. Barbells

If I had the room in my apartment, I would go out and buy a Barbell today! With a 45 lb. Olympic Barbell you can perform a wide variety of exercises in a variety of different ways. If you are an athlete, you have the space available, and you want to improve your sports performance, learning how to correctly perform the Olympic Weightlifting movements (Clean and Jerk, Snatch, and all the variations) can take your performance to the next level! To name a few, exercises such as Squats, Overhead Squats, Deadlifts, Bent over Rows, Bench Presses, Overhead Presses, and Upright Rows can be performed. I would recommend having an adjustable Power Rack and adjustable bench to augment the versatility of the barbell. Space and total cost are big factors when considering purchasing a barbell.

D. Dumbbells

If you want to save money and space, dumbbells are the way to go. You might consider two to three sets of dumbbells (they can be purchased at a sporting goods store for any where between $.35-$.75/pound (In Concord, NH, Check out Olympia Sports in the Mall, Sears, Target, Walmart, Northeast Fitness, or check out the newspapers for the least expensive way to go!). I prefer the metal dumbbells but there are also rubber coated and adjustable dumbbells available. “Power Blocks,” (perform a search on the internet to learn more about these) are adjustable dumbbells and are a great tool that take up a lot less space in your home gym, offers great versatility, and offers adjustable resistance to suit your needs. There are also other forms of adjustable dumbbells that consist of two handles, collars, and series of different size weight plates.

When selecting weights, it wise to start light and gradually purchase heavier dumbbells as you need them. I am able to perform wide variety of exercises with Dumbbells. If your goal is fat-loss, then a properly designed resistance training program that incorporates multi-joint Dumbbell exercises will help you achieve your goals more efficiently than many gym machines that “isolate” certain muscle groups. Remember, the more muscle groups that you incorporate, the more energy your body burns, and the better your results will be! Exercise technique is a factor but I’ll happily let you know that I have taught 90-year-old women and 11-year-old boys how to perform the most “difficult” Dumbbell exercises with pristine form.

E. Medicine Balls

Medicine Balls are a great tool depending upon your fitness goals and your current training level. For an athlete in search of sports performance enhancement, Medicine Balls are a great tool because they can be accelerated in a rapid fashion through many planes of motion. If general fitness is your goal, you can perform many traditional gym exercises with a Medicine Ball as well. Medicine balls come in all shapes, sizes, weights, and colors. Be sure that the ball you pick suits your needs. By the way, these are also great for outdoor workouts on a sunny day!

F. Benches and Stability Balls:

A bench can be a great tool that will allow you to perform more exercises during your home workout sessions. Some benches are adjustable and offer great versatility while others are just fixed benches. Space is a concern for many people and that makes the Stability Ball (a.k.a. Swiss Ball) a great alternative to a bench. With a Stability Ball you can perform inclined, seated, prone, supine, floor, and a number of lower body exercises. A knowledgeable fitness professional could teach you how to perform a full-body workout with a Stability Ball and a pair of dumbbells. There are a number of different ways to use it in order to maximize your home workout routines. Not only can it replace a more expensive exercise machine or bench, but it can also double as a chair, take up less space, and challenge your body’s balance in ways that a stable bench/machine cannot.

G. Resistance Bands/Tubes:

The cable pulley system at your local gym offers a number of exercises that can increase the variety of your workouts tremendously. An alternative to the cable pulley system for your home gym could be resistance bands or tubing that you can tie to a pillar in the basement of fix in a closed door. You can buy tubing that comes with handles already attached in some fitness catalogs or you could just tie a loop in one end to make your own makeshift handle. It is important to mention that elastic resistance training has many benefits and many inherent flaws. If you understand how to properly combine elastic resistance training with inertial (free weight training) you can maximize your results! A knowledgeable exercise professional can help you design your home gym to take advantage of these tools.

H. Exercise Videos:

There are many great exercise videos out there (and a lot more bad ones!). There are videos for Yoga, Step Aerobics, Tae-Bo, Pilates, Strength Training, Stability Ball Training, and every other imaginable fitness topic out there. Check out your local sporting goods store or Borders for a selection of exercise videos. The key is to find a couple videos that you enjoy and that give you the workout that you are looking for.

I. Other Fun Tools:

If you walk into a sporting goods store or open a fitness equipment catalog you will see a variety of toys that can supposedly enhance your workouts and deliver unbelievable results. Buyer beware! No one piece of equipment can solve all of your home gym needs and you must consider how this piece of equipment will fit into your complete program. Watch out for gimmicks and miracle exercise machines. Ask a fitness professional their opinion before you buy and you may save yourself some money! Do a little research before purchasing equipment for your home or you may run the risk of buying an expensive coat rack!

II. How much square footage do you have?

Simply put, how much space do you have available? Do you have enough room for an adjustable bench or a mutli-purpose exercise machine? Is the area well ventilated? How much ceiling height do you have? Are your floors solid? Do you have neighbors that might not appreciate you jumping up and down? Will you have room for all of the equipment you want to get? Thinking about these issues in advance will save you a lot of hassle in the long run. Finally, determine what else your home gym is used for? Will your home gym also be used for family gatherings, a playroom for the kids, an office, a gathering area to watch the Final Four, or strictly as a home gym? These are some other aspects to consider when designing your home gym.

III. Do you know your way around the gym?

Are you a beginner, an intermediate, an expert, or an advanced exerciser? A beginner might start out with an exercise tape, a Stability ball, and a couple of 5 pound dumbbells where as a more advanced exerciser might have a Barbell, Olympic Bench, a Stability Ball, an Adjustable Step, a Selectorized Weight Machine, a Power Rack, and a variety of Dumbbells. Have you been properly trained in the use of Free Weights or do you feel more comfortable using a machine? What kind of equipment does your plan of attack call for? The answers to these questions will help you better choose a home gym that works for you.

In closing, be sure to spend considerable time looking into the process of designing and constructing your home gym as it can be a very important addition to your life and to your home. Consider consulting an exercise professional to make sure that your gym will suit your individual needs, your budget, and your home. There are many reasons to have a home gym and it can be designed to help you achieve the results that you are looking for!

On-Line Sources for Home Gym Equipment:

-Exertools: http://www.exertools.com

-Perform Better: http://www.performbetter.com

-Power Systems: http://www.power-systems.com

-Body Trends: http://www.bodytrends.com

-Clubbells: http://www.1shoppingcart.com/app/aftrack.asp?afid=186111

-Kettlebells: http://www.dragondoor.com/index.html?kbid=2094

-Multi-Gyms: www.megaftiness.com

Stay fit,

Kyle Battis CSCS, L/ATC, NSCA-CPT

ATTENTION: “To build a home gym that really delivers results or to learn how to crank up progress from your current home gym go to www.HomeGymSecrets.com and you’ll receive a FREE special report valued at $15 just for stopping by!

Kyle is a fitness professional that has been in the trenches teaching his clients how to get amazing results from their home gyms for the past 6 years. Kyle started http://www.HomeGymSecrets.com to help people really understand what it takes to build a great body by using their home gyms. No matter what kind of equipment you have you can achieve great results if you know these secrets. Kyle may be contacted through e-mail kyle@homegymsecrets.com.

Chances are that you already know your treadmill can help you lose weight, stay fit, and protect you from the ravages of age related diseases like diabetes and heart disease.

But here are 3 MORE benefits of treadmill exercise you might NOT know!

#1 Walking on A Treadmill Helps Alleviate Depression

A recent study at Duke University found that even as little as eight minutes on a treadmill can help to dramatically, although temporarily, reduce symptoms of depression.

While researchers already knew that longer, sustained regular exercise helps to alleviate depression over the long term, this study proves that even short, vigorous workouts can have a similar helpful effect.

#2) Having Trouble Sleeping?

While it’s always been thought that vigorous exercise during the day will help improve sleep, the actual evidence to prove it hasn’t necessarily been forthcoming - until now.

Researchers at Stanford University School of Medicine conducted a study that included 43 adult volunteers ages 50 to 76. All of them were sedentary and had reported moderate sleep complaints.

They were randomly assigned to one of two groups. One group was asked to exercise 30 to 40 minutes, four times a week. The other group did not change from their non-active ways.

Those who exercised cut the time it normally took to fall asleep in half (while there was no change in the non-active group). The exercisers also rated their nighttime sleep as significantly improved.

The study, published in the Journal of the American Medical Association also reports that people who performed regular aerobic exercise or brisk walking slept almost an hour longer than those who did not exercise.

#3) More Efficient Workouts for the Time Pressed

Surveys of fitness professionals by the American Council on Exercise show that one of the fitness trends for 2004 will be workouts that accommodate the time-starved exerciser by being more efficient in a shorter time period.

With their built-in workout programs, controllable inclines and even heart rate monitors, treadmills allow you to custom tailor your workout to your time frame.

How about setting your fat-burning program for 20 minutes in the morning? Or why not do 15 minutes of incline intervals to keep your metabolism elevated throughout the day?

One of the biggest barriers to exercising is the lack of time. By using the tools available with your machine, a treadmill you can pack major cardiovascular benefits into a smaller time frame.

Any way you look at it, a treadmill is a great investment in your health and well being. By using it consistently to work out, you’ll be reaping major health benefits! Enjoy!

Kathryn O’Neill is chief editor for Treadmill Reviews, a consumer oriented website focusing on the home treadmill market.

For more treadmill buying tips, brand reviews and best buys visit http://www.TreadmillReview.net

Current statistics show that more and more people prefer to exercise on their treadmills at home rather than go out in inclement weather. Treadmill exercise is also the fastest growing mode of exercise, as well as the most profitable business pertaining to sports goods.

Home treadmills are designed a little differently than those used in gyms and clubs. The difference is in the sturdiness of the flywheel. Since gym treadmills are for public usage, their flywheels are stronger and more adapting to different speeds. Even their conveyor belts are made of more durable materials.

There are many reasons why home treadmills are preferred over treadmills at the gym or the club. For one thing, exercising on a treadmill at home saves commuting to the gym or the club. Then there is no question of shirking exercise, citing bad weather as the reason. Hence, people can exercise more and stay fitter. Exercising outside is also rife with dangers such as muggers and barking stray dogs. And most importantly, treadmill usage at home provides the convenience of being able to exercise at any desirable time.

Treadmills are expensive. Good electric operated treadmills would cost upwards of $1,500 and may even go up to $6,000. Due to this reason, treadmills are bought mainly by affluent people. The trend is changing slowly as more and more people realize that getting a treadmill is not a luxury but an investment for health. Treadmills are also more popular among women. In fact, three-fourths of all home users of treadmills are women.

Space is another factor to be considered before setting up a treadmill at home. Treadmills generally occupy five feet by two feet of floor area. There must be empty space kept around the treadmill so that the user doesn’t get much injured in case of a fall. The room where the treadmill is installed must be well-ventilated and airy because treadmill exercise can tend to be very sweaty.

Then there is the problem of electric supply. Most home appliances work on DC, but treadmills could work on either. It is better to opt for a DC-operated treadmill where home usage is concerned. Needless to say, toddlers must be kept as far away from a treadmill as possible, especially when it is in operation. The conveyor belt has a nasty drag-down effect and it may be catastrophic to the child if its clothing is caught in the belt. For protection against such mishaps, home treadmills are provided with special keys. Treadmills can be operated by adults only after inserting the keys in the slots provided. These keys have other benefits too. In electric treadmills, these keys can even remember the exact speed at which the exercise was going on. Hence, on inserting the key, the exercise can continue from the precise point where it was stopped.

Home treadmills are a boon to people with heart ailments. Treadmills can accelerate the circulation of blood within the heart and also make heart muscles stronger. Heart patients can exercise on their home treadmills to keep their heart in check. There are specialized treadmills which display the rate of heartbeat of a person. Polar CIC is a company that manufactures chest straps that work in conjunction via a wireless technology with treadmills to display the rate of heartbeat. Likewise, treadmills at home are a good thing for women during and after pregnancy.

Treadmills provides detailed information about treadmills, treadmill reviews, best treadmills, used treadmills and more. Treadmills is the sister site of Big Muscles.

Most of us have a tendency to gain a few pounds in the winter due to inactivity. Losing the added weight gets tougher and tougher every spring because our bodies don’t bounce back like they used to. There are some simple solutions to keeping the weight off in the winter that will aid you in your quest of a healthier body, by reducing the stress of seasonal weight gain.

• Walking is still considered to be one of the best activities for health. It is the most natural form of exercise, and anyone can do it, regardless of fitness level. A treadmill is great for indoor walking or running. They are available for any skill and financial desire.
• Elliptical trainers are quickly becoming as popular as treadmills. The action is basically the same, but elliptical machines provide a lower impact workout to the joints. Priced similar to the treadmills.
• Yoga and pilates workouts are becoming more embraced in record numbers. Combining flexibility, balance, and strength, the exercises are quite appealing to many. At home or in the gym, yoga and pilates provide a better workout than you think. Fitness balls and free weights can be added for more resistance.
• Rebounders or mini-trampolines. The small trampolines have been popular fitness equipment for about ten years. Rebounders work the body at the cell level and offer wonderful benefits in building skeletal and bone structure
• Free weights and strength building equipment has and probably will always be popular. Weight benches and universal machines are relatively inexpensive and last for many years. If you have room in your home, they are definitely worth it.

As you can see, there are plenty of fitness options out there for taking advantage of. Perhaps the most important factor in maintaining weight is goal setting. Many times, our weight gets out of control before we realize it. Managing a healthy diet and getting some sort of exercise is important to all of us.

Setting good goals and writing them down is crucial. Place your goals where you will see them throughout the day, in the bathroom, on the refrigerator, or on your computer monitor. Finding a healthier body is about making healthy choices and learning a new lifestyle. An open mind to healthier foods and motivation to exercise will set you on the right path. There are many easy weight management solutions that anyone can do to maintain a healthy body and mind.

Robb Ksiazek is a successful author and publisher for Body-Mass-Index-4U.com. He has researched and written hundreds of articles in the area of weight management and healthy lifestyles. He believes the combined mind, body, and soul approach is the key to a fulfilling life.

An elliptical workout differs from a treadmill workout in a few ways. Both will give you an aerobic workout but an elliptical trainer will work different muscle groups than a treadmill.

While both are excellent choices, they do have distinct differences. By knowing the difference, you can decide if an elliptical workout, the treadmill workout or even a combination of both works best for you.

Elliptical Workout

When comparing an elliptical workout to a treadmill workout the first thing you will notice is the elliptical trainer has much less impact. This low impact is especially good for people with joint, knee, lower back or hip problems.

An elliptical workout also works the upper and lower body simultaneously which makes your heart rate climb faster than with a treadmill workout. The elliptical trainer works your legs, back, shoulders, chest and your arms making it a total body workout.

Another great feature of an elliptical workout is you can add variety by pedaling backwards. This backward pedaling motion targets your lower body quadricep muscles.

Treadmill Workout

A treadmill workout can also give you an excellent aerobic workout and a lot of people still prefer it to an elliptical workout. If you prefer to run, jog or walk to exercise it’s obviously a smarter choice.

If you are just beginning to workout or just don’t want a total body workout a treadmill workout might be perfect. Most treadmills offer a different intensity level that you can increase as you get more fit.

A treadmill workout provides a different variety over an elliptical workout by allowing you to run, jog or walk on an incline. While it is a less intense workout, it is a great way to burn fat while promoting good cardiovascular health.

Even though treadmills remain the number one piece of fitness equipment sold today, elliptical trainers are quickly becoming very popular. With more and more health clubs adding more elliptical trainer machines, more people will try elliptical workouts.

Both elliptical workouts and treadmill workouts will build bone density, burn fat, promote good cardiovascular health and increase your energy level. The important thing is to workout on a regular basis whether it’s at home or in a gym.

If you are looking to purchase a treadmill or an elliptical trainer, the bottom line is, you usually get what you pay for. There are great values especially online but it just makes sense to get quality equipment that will last.

Whether you prefer a treadmill workout or an elliptical workout choose the one that you feel is right for you. That way you will work out more often, lose more weight and be much healthier.

Copyright © 2005 Treadmill Info.com All Rights Reserved

Since an injury causes loss on both fronts, one on the body issue which needs time to repair and recoup and two on the time loss which could have been put to better use for training and betterment. It is very similar to a financial loss, one you lose the money, second you spend more time to make it up. Serious sportsmen fear injuries more than anything else.

Some hard facts:

- Over 25,000 Americans sprain their ankles daily - 1 out of every 17 athletes suffer sports injury while playing the sport. - More than 50% of these injuries are preventable.

There are a few preventive measures that could be taken to prevent sports injuries, but most sportspersons do not practice them. These measures are not yet popular. Some techniques to prevent sports injuries are:

1. Good warm up: A good and gradual warm up would help increase the body temperature gradually, increasing the circulation and oxygen supply to the muscles. It prepares the body and the mind together for hectic physical activity that may follow. 2. Good cool down: Like a good warm up, a good cool down in immensely important to bring down the body temperature. It prevents pooling of blood in excessively used muscles and limbs and prevents build up of toxic matter like lactic acid in the muscles. It relaxes the muscles and your body entirely fighting away the stiffening and tightening.

However a good magical procedure to prevent sports injury by 50% is stretching. By making stretching a consistent part of a sportsman’s exercise regimen, you could prevent major injuries. Stretching is a simple process of relaxing your body and most sportsmen tend to put it away as it is too simple and hence ineffective. This is a gross error in judgment, as stretching is vital to any exercise regimen, sportsmen or not.

Stretching improves flexibility and flexible muscles are prone to much lesser injuries. The benefits of stretching are yet to be realized by most sportsmen and coaches. Those who have already incorporated stretching are getting invaluable results from it by staying injury free.

How Stretching Works?

Stretching increases the length of tendons and muscles, resulting in increase of “range of movement”. This implies that muscles and tendons can stretch a little further before injury inflicts them.

Lets us suppose the muscles of your neck are stiff and your ability to look around or turn your head is limited. While participating in your favorite sport, if you neck has to go beyond its normal range of movement, it would result in muscle tear or strain. If you do regular stretching of your neck muscles, its range of movement would improve and you might not be prone to such injuries in the future because your neck now has a better range of movement.

Stretching promotes recovery and prevents soreness. Stretching also makes sure that your muscles and tendons are in good working shape. Stretching in short conditions your muscles and conditioned muscles are prone to fewer injuries because they can handle more stress of sports and exercise.

There is certainly more to stretching than commonly believed. All the best for an injury free life.

Copyright 2005 Trevor Dumbleton

There are some people who only get stress from time to time and there are others who suffer from chronic stress. Obviously, it is easier to deal with stress that only arises occasionally, while it is almost impossible to get away from chronic stress.

Chronic stress is a condition in which stress arrives routinely and can often stay for days, weeks, and even months at a time, leaving people almost unable to think about anything other than everything that there is to worry about . Unfortunately, the mere sense of worry is not the worst the worst of it. It also leaves people fatigued and unable to concentrate and it can lead to problems with memory and even leave people unable to sleep right. Then, in its worst forms, it can even lead to a complete nervous breakdown, leaving the sufferer incapable of doing anything.

On top of the mental symptoms, chronic stress also leads to a weakened immune system, leaving a person vulnerable to disease. Then, if left unchecked, chronic stress will cause high blood pressure, coronary disease and even strokes. This is because stress tends to elevate the blood pressure, which is very dangerous if it continues too long. And as the heart continues to pump too quickly, it will swell up and eventually break down. Also, stress tells the body to create more platelets, which are designed to stop bleeding in cuts. Unfortunately, these can also lead to blood clots, such as those that cause hearts attacks and strokes. Thus, chronic stress can have serious repercussions on a person’s physical health.

One source of chronic stress can actually be post-traumatic stress disorder. This is a syndrome in which the person has had some sort of sudden, severe stress that has shocked the mind so fiercely that it is incapable of moving beyond that moment. In fact, there is research showing that a severe shock to the system can actually change the chemistry of the brain so that it is becomes suddenly accustomed to stress and it actually desires to stay in a state of stress. Thus, instead of moving beyond a severe shock, the brain is stuck in it and it is almost addicted to the sense of stress. Thus, rather than finding a way to come to grips with the problem, the brain is actually trying to return to it so that it can feel that shock again. This may seem to be counterintuitive, since the stress is usually a very unpleasant one, but the sudden rush of chemicals to the brain is not unlike using a drug. And, after that experience, the brain wants more of those chemicals in order to get its “fix”.

However, a sudden shock is not the only source of chronic stress. In fact, chronic stress can also result from a long period of stress. This may come from an intense period of work, or a rough period of time with the family, or even a project that was both enjoyable and a high priority. Just like post-traumatic stress disorder, the brain has become accustomed to having all those exciting chemicals flowing through it, so wants to return to the days when it was working at such an intense rate. Thus, once the brain is tuned for stress, it immediately goes back to it like a junkie returning to a dealer.

The problem, of course, is how to get the brain to get less accustomed to stress. Unfortunately, this is not easy, since the brain’s chemistry is now attuned to the feeling and its receptors now have a heightened sensitivity to stress. This is not easy, but it can be done.

People with chronic stress should seek relief through exercise, eating right, and getting plenty of sleep every night. All of these activities will help balance the mind and allow it to work more clearly while easing fatigue and the inability to concentrate. As well, a long vacation can provide some relief, as the simple act of getting away from it all will give the mind a chance to relax. Or, for the most severe cases, a person suffering from chronic stress may want to see a counselor or therapist who can help them through their memories and find some solutions. However, there is a certain stigma attached to this form of therapy, so people often shy away from seeking it. But people suffering from chronic stress should be afraid to ask for help and these people are more than happy to provide it.

Though chronic stress is difficult to deal with, it is not an impossible syndrome. Sufferers simply need to come to grips with their stress and find solutions that will work for them. Though it is a tough road to travel down, the rewards are immense for both mental and physical health. Thus, once chronic stress has been found, it should be dealt with immediately.

Home gym exercises

Lets analyze the various home gym exercises that ca be performed using your home gym.

For shoulders

Seated Shoulder Press Shoulder Rotator Cuff Internal Rotation Rear Deltoid Row Lateral Shoulder Raise Reverse Shoulder Shrug Front Shoulder Raise Scapular Protraction Shoulder Extension Shoulder Shrug Reverse Fly Scapular Depression Lying Front Shoulder Raise Shoulder Rotator Cuff External Rotation

Leg exercises Lying Leg Curl Leg Kickback Leg Curl Leg Press Seated Leg Curl Ankle Inversion Leg Extension Ankle Eversion Seated Calf Raise Standing Hip Flexion Lying Leg Extension Standing Hip Extension Seated Hip Adduction Standing Hip Abduction Standing Hip Extension w/Knee Flex Chest exercises Bench Press Chest Fly Resisted Punch One Arm Seated Fly Incline Bench Press Decline Bench Press Lying Shoulder Pullover

Back Exercises

Lat Pull down Lying Lat Fly Seated Lat Row Scapular Retraction Lying Lat Pull down Stiff Arm Pull down

Arm exercises Triceps Pushdown Single Arm Pushdown Lying Triceps Extension Cross Triceps Extension Seated Triceps Extension Standing Wrist Extension Seated Wrist Extension Standing Wrist Curl Standing Biceps Curl Seated Biceps Curl Also consider that a few home gyms also give you the additional benefit of doing aerobics exercises. Having a complete body workout with just 40- 45 minutes a day 3-5 times a week has never been easier and added to the fact that it can be done at home is surely the way to go. For more information on home gyms, what to look for and where to buy visit our home gyms site www.homegymsforyou.com

Visit our site www.homegymsforyou.com to learn all about home gyms. http://www.homegymsforyou.com http://www.exercise-equipments101.com http://www.nutritioninfopage.com

Aerobic workout - also known as cardiovascular exercise - is the basis of all exercising. It can be done in many ways. The important thing is that you find a training method that you like. Below are some examples that might be something for you.

Walking or Jogging

Both walking and jogging are great ways to lose weight get fit. Not only do they tone the muscles, relieve stress, create a healthier heart, and improve lung capability, they make you look wonderful, which in turns helps you get excited about doing other exercise for fitness.

Use Your Bicycle

Do you have a bicycle? When you ask many adults when the last time they rode a bike is, they cannot answer. Although bicycling is a favorite pastime, many adults do not take advantage of this great option for exercise. Not only does bike riding exercise the body and build a stronger cardiovascular system, it allows you to get out and enjoy nature, fresh air, and see new sites.

Swimming is great workout

Swimming is fun and an excellent way to get into and stay in shape. If you do not own a pool, many high schools have aquatic centers, or there is always the YWCA or YMCA, or your local gym. Many offer water aerobic classes that will help you tighten your body, lose weight, and get a good overall workout.

Play Tennis

If You haven’t played tennis before, you should try it. Tennis is not only a fun sport, but also a great way to exercise. You do not have to be a Venice Williams to play; in fact, you do not even have to be good. Just running after the ball alone will help get you into shape. This is a great way to strengthen your cardiovascular system and lose weight. You can find tennis courts in just about every city and if you would like to play but have no idea how, lessons are reasonable.

Copyright 2005 drbodoh

What causes cold sores? An excellent question with a not-so-simple answer.

You see - what causes cold sores for one person may not be what causes cold sores for another. But, hopefully, by the time you’re done reading this article you should know exactly what causes cold sores for you.

First, there is one thing ALL cold sore victims do have in common. The one basic answer as to what causes cold sores in everyone is the infection of a herpes virus.

There are 8 known human herpes viruses, only two of which causes cold sores. Herpes simplex virus type 1 (HSV-1) or type 2 (HSV-2). Type 1 causes about 80% of cold sores and is considered the main cold sore virus. Type 2 is primarily responsible for genital herpes outbreaks but causes about 20% of the cold sores.

Most of the time, the cold sores virus is latent (asleep) far back in the nerve “ganglia” - the area near the back of the jaw where the facial nerves connect with each other and the secondary nervous system.

When emotional or physical stress causes the virus to wake up and become active, they travel to the surface through the nerves. At the surface they enter the cells, force the cells to create copies of themselves, and then destroy the cells to release the newly created viruses. This replication process “explodes” many thousands of cells in a close area that merge and causes your unsightly monster cold sores.

This is the root of what causes cold sores in everyone.

But not everyone infected with the cold sore virus gets cold sores.

According to the World Health Organization between 85% and 91% of the people on this planet are infected with this highly contagious virus. Of those, 33% will never get a single cold sore in their lifetime. The other 67% will get at least one, and most often 2 or more cold sores per year.

What causes cold sores to occur in some of us and not others - assuming we’re all carrying the same virus? What actually activates these sleeping viruses?

Your level of health, how you handle stress, and the foods you eat all come into play here. What causes cold sores for you? Let’s take a look.

1. YOUR HEALTH. Simply put, the stronger your health, the stronger your immune system. The stronger your body’s defense system the less likely your herpes virus will wake up and produce another cold sore. If you get cold sores frequently, then you really need to upgrade your health level.

Vibrant health is a huge topic about which many books have been written. But you know the basics. Quality nutrient-dense foods such as fresh organic vegetables, low impact exercise, no smoking, limited alcohol consumption, and sleep. Also, today, it’s very wise - no matter how good your diet - to take a GOOD vitamin supplement - one that contains a large quantity of B vitamins (considered the anti-stress vitamins) and anti-oxidants to supercharge your immune system.

2. YOUR STRESS. This includes both physical and mental stress. Keep in mind that mental stress always affects us physically too. Stress is blamed as the No. 1 cause of cold sore outbreaks. Because the herpes virus lives in the nervous system cells, it’s very sensitive to stress changes. You can’t avoid all stress in your life, but keeping a high level of health will help you cope with the physical aspects of stress.

Some of the main stress events that studies show wake up the cold sore virus are illnesses such as colds (thus the term “cold sores”) and fevers (thus the term “fever blisters”). Also physical injuries, dental work, pregnancy, allergies, environmental toxins, medications, or an upcoming event like a wedding or funeral causes cold sores. Weddings are particularly bad for cold sores - if the ton of mail I get are any indication.

3. YOUR DIET. Besides a good diet to improve your general health, take a look at these two amino acids (protein fractions) - lysine and arginine.

Studies have shown that lysine is very much anti-herpes. Lysine not only helps keep the virus latent, but also, if already active, will encourage the virus to go back into hibernation. Foods rich in lysine include eggs, most vegetables, legumes, avocado, chicken, fish, turkey, and ricotta cheese. Additionally, many folks take a lysine supplement. These normally come in a 500 mg. tablet or capsule. During a cold sore event, taking 4-6 pills a day seems to help a lot of people.

Studies have been done on taking a long term “maintenance dosage” to keep the herpes virus latent. After a year or so, the lysine effect wears off - and increased dosages are necessary to keep the herpes virus asleep. My personal experience has been the same. I now just save the lysine pills for times of stress or when I actually feel a cold sore coming on.

Arginine, on the other hand, seems to wake up the virus and encourage it to reproduce. This isn’t surprising. Arginine is a little known but very powerful sexual enhancer. Foods that are high in arginine are chocolate, nuts (almonds, cashews, peanuts, and walnuts), sunflower and sesame seeds, grains (oat and wheat), peas, most cheeses except ricotta, milk and pork. Don’t avoid these foods - just balance them better with the lysine foods. Really - who can avoid chocolate for very long?

There is so much more I’d love to tell you about what causes cold sores, but it’s not possible in the space available for this article.

Hopefully I have been able to give you enough information that you will better understand - at least for yourself - what causes cold sores.