Health/Fitness

5-Step Stationary Bike Workouts for Improving Cycling Endurance

5-Step Stationary Bike Workouts for Improving Cycling Endurance

5-Step Stationary Bike Workouts for Improving Cycling Endurance
By Dennis Mwangi

Cycling endurance is all about being able to ride over long distances while still having the strength to ride at a good pace. The most basic stationary bike workouts for improving cycling endurance involve riding over long distances.

To be able to improve your cycling endurance, you need to ride on your bike over a long distance. A stationary bike will help you to track the distance you have traveled and this will help you to monitor your improvement.

Here are the 5 steps of this cycling workout;

1. Determine how far you need too ride your stationary bike.

If you are just starting out and feel you are not so fit, set the distance to ride at 1 to 2 km. Then as you get better and improve your body's oxygen uptake levels, increase the distance which you ride.

2. Set the resistance level appropriately.

Do not set the resistance level too low or too high, set it moderately at a resistance level in which you are comfortable. The main aim of this stationary bike workouts is to first improve your cycling endurance for riding over a set distance.

3. Ride at a constant pace.

Do not pedal very fast or very slowly. Riding at a moderate speed will help you to complete your long rides more easily and help you to improve your oxygen uptake levels. This is because you will be training your body to regulate its oxygen uptake levels over the long rides.

4. Increase the resistance level over time.

Increasing the resistance level will help you to build your leg muscles further. This will help you to ride up hilly routes with more strength and much faster. Make sure that you do this only after you feel more comfortable riding at the resistance level you have been practising at.

5. Increase the distance you cover overtime.

After several completing several cycling workouts at a specific set distance, increase the distance you ride, so as to improve your endurance much further. But do this after you feel more fit at the distance you have been cycling at.

In this article you have learned one of the many stationary bike workouts for improving cycling endurance. Cycling endurance involves several other factors such as having a good recovery ability and muscular endurance, but basic stationary bike workouts like the one above are a good start to improve your cycling endurance.

If you would like to learn more stationary bike workouts that can help you to improve your cycling performance visit my blog at Stationary Bike Workouts [http://www.bikingtraining.com/stationary-bike-workouts]

[http://www.bikingtraining.com]

Article Source: http://EzineArticles.com/expert/Dennis_Mwangi/426979
http://EzineArticles.com/?5-Step-Stationary-Bike-Workouts-for-Improving-Cycling-Endurance&id=5323325


Monkey Bars Give You A Total Upper Body Workout

by

Joseph

When you're looking for ways to become physically stronger, I suggest that you incorporate body weight exercises as part of your routine. Pushups, pull ups, chin ups and dips do wonders for the body. There's nothing like working out against your own body weight. 

Today, I'm going to add a new exercise to the repertoire. I'm talking about the monkey bars. 

The monkey bar exercise is simple enough: start at one end of the bars and move down to the other end. But it's the how which is all the fun!

How to do the monkey bar exercise

You'll need a monkey bar for this exercise. You should be able to find monkey bars at most playgrounds, outdoor fitness courses and some indoor gyms.

  1. Stand under the first bar.
  2. Use your leg muscles to propel you toward the bar.
  3. Grip the bar with both hands.
  4. Quickly grip the second bar with your left hand.
  5. Now, grip the third bar with your right hand. 
  6. Grip the fourth bar with your left hand.
  7. Continue the process until you reach the end of the monkey bars.
  8. Repeat the process going in the opposite direction.

The monkey bar exercise requires a great deal of upper body strength, good motor coordination, and endurance. 

The monkey bar exercise strengthens your shoulders, wrists, forearms, back and abdominal muscles. You're propelling yourself from bar to bar without losing your grip. The monkey bar exercise has an aerobic component, too. You're moving quickly which requires oxygenated muscles. The faster your heart beats, the more oxygen pumped to your muscles and the more calories burned.

You can't do monkey bars with an assist. The best way to learn the monkey bar exercise is to get up there and do them.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

***Like us on Facebook!!!***

I'm living fit, healthy and happy(SM). Are you?

 

"Monkey Bars Give You A Total Upper Body Workout" copyright © 2017 Living Fit, Healthy and Happy(SM). All Rights Reserved.

Google+


What Is the Best Cardio For Weight Loss?

What Is the Best Cardio For Weight Loss?
By Russell Leggette

While cardio plays an important role in weight loss, this should be combined with proper diet if the long-term benefits are still to be achieved and maintained. In fact the right diet is a key factor while trying to cut weight and improve your overall health. However, when it is combined with the right cardio exercises for weight loss as well as weight training programs, the combination will bear more fruits. So what is the best cardio for weight loss?

This will depend on your physical capabilities, personal preferences and limitations. If you are the type that loves jogging, you should go for a job. If walking is your thing, then you should walk. Whether it is playing basketball or a combination of different activities, you will need to choose an activity that is suited to your need. The key thing here is to ensure that you select an activity that you enjoy daily and ensure that you are consistent with it. You can expect to lose around 1 or 2 pounds every week. If you stick with this number in the long-term, you will definitively see success. Here are some other cardio activities that are worth considering.

Speed walking

This could be through indoor track, treadmill or even outside. One research concluded that overweight women who engaged in speed-interval walking workouts that lasted for 45 minutes for each session combined with weight training toning workouts for 4 times in a week were able to lose 23 pounds within a period of 16 weeks. You can walk in the evening and explore the new areas in your neighbourhood so as to keep the walk interesting and fun.

Jogging

This is an exercise that we all understand. All you will need to do is to jog at your desired speed. Also ensure that you have the right footwear so that you do not get blisters.

Stationary bike

This is a key exercise for toning the legs on top of burning calories. As you exercise on a stationary bike, it is important to ensure that the machine has been set in enough resistance. This will help you to avoid peddling yourself off from the bike and if necessary, you can sprint.

Elliptical machine

You can start by setting the machine in a comfortable level and ensure that you continue in your own pace to ensure that you workout hard enough in a way that enables you to burn the right calories. Engaging in some short high intensity intervals for a period of 30 to 60 seconds will work very well and the exercise will enable you to sweat much. Ensure that you have 3 to 5 minutes of cooling down.

Basketball

You can choose to shoot baskets on your own or you engage in a game with friends. Ensure that you remain constantly on the move, running to the court ends while using both baskets. For the best cardio to lose weight, contact Muscle Prodigy.

If you really want to learn best cardio workouts for weight loss, cardio exercise is only one part of a weight-loss plan. Here are some general cardio guidelines for weight loss.

Article Source: http://EzineArticles.com/expert/Russell_Leggette/2276984
http://EzineArticles.com/?What-Is-the-Best-Cardio-For-Weight-Loss?&id=9449706


Nutrition For Lean Muscle Gain And Fat Loss

Nutrition For Lean Muscle Gain And Fat Loss
By Troy Van Spanje

What To Eat For Lean Muscle Gain And Fat loss

Do you wonder why you push so hard in the gym, yet you aren't seeing the muscle gains that you want? Maybe you're doing great muscle building workouts and dumping down protein shakes, but if you're not paying attention to your overall nutrition, you'll have a tough time building muscle. If your body doesn't have the fuel and nutrients there to build muscle, you're working so hard in vain.

Although no nutrition program will work perfectly for everyone, certain basic nutrition principles are universal when you're trying to achieve fat loss while building muscle. Here's a helpful look at some of the best nutrition principles that you can immediately implement into your life to begin seeing big muscle gains while losing excess fat.

Macronutrients and Their Importance

Macronutrients are an essential part of your diet. What are macronutrients? Macronutrients aren't as complicated as they sound - they're just nutrients that your body requires in large amounts. These nutrients provide energy or calories.

The three macronutrients include:

  • Proteins - Proteins provide four calories per gram
  • Carbohydrates - Carbs provide four calories per gram
  • Fats - Fats provide approximately 9 calories per gram

The body needs all three of these macronutrients, as well as water and micronutrients (which we'll talk about later) to function optimally.

Why are macronutrients important? Building muscle isn't just about counting calories. The source of your calories also matters. For example, if you're aiming for 4,000 calories a day but you get most of your calories from fats while your protein and carb intake is deficient, you'll have a tough time reaching your muscle building goals. Even if you work out all the time, unless you have the right balance of macronutrients, it's tough to reach your fitness goals.

Let's take a closer look at each macronutrient and how you can figure out the right balance of each macronutrient to optimize your muscle gains.

The Role of Proteins in Muscle Building

Protein plays an important role in muscle building because the body uses proteins to construct all body tissues. Your body uses proteins to help repair muscles after a tough workout, which is why it's so important to get enough protein. It's also essential to make sure that you're eating the right kind of proteins.

All proteins are made up of amino acids. Certain amino acids can be made by the body, while others cannot. Your body doesn't need the amino acids it can make on its own. However, the amino acids that the body can't make must be taken in through your diet. The body must have all the essential amino acids in order to repair or build tissue.

Proteins are broken into two categories:

  • Incomplete Proteins - Incomplete proteins do not contain all of the essential amino acids and these proteins generally come from non-animal sources, such as nuts, veggies, and beans.
  • Complete Proteins - Complete proteins contain all of the essential amino acids, and they generally come from animal sources.

Recommendations for how much protein you should eat for maximum gains can vary. Some bodybuilding experts recommend two grams of protein per kilo of weight each day. However, an easier way to calculate your protein needs to make sure that approximately 30% of your calorie intake comes from protein.

What kinds of proteins should you be adding to your diet? Here's a look at some of the best muscle building protein foods, as well as some tips you can use to add them to your meal plans.

  • Whole Eggs - Whole eggs offer an excellent amount of protein and eating whole eggs makes sure that you get all the nutrition found in the egg yolks. One egg contains about 7 grams of protein and 70 calories, making it easy to add a lot of protein to your diet without adding a huge amount of calories. Here are a few ways to add whole eggs to your meals:
  • Dice eggs into salads
  • Make an omelette for breakfast
  • Boil the eggs
  • Make a meat, potatoes, and egg hash brown
  • Make your own egg protein cupcakes with egg, cheese, and diced meat.
  • Beef - Beef offers plenty of protein, iron, creatine, vitamin B12, zinc, and other essential nutrients that aid in muscle building and fat loss. Beef comes in many differ forms, including stakes and ground beef. Add it to your meals by:
  • Making hamburgers
  • Making tacos with ground beef
  • Stir fry with veggies
  • Season and eat a nice steak
  • Whey Protein Isolate - Whey protein isolate is easy to consume and usually provides more than 20 grams of protein per scoop. This type of protein is easy to take nearly anywhere with you so you get your protein when you need it. Enjoy whey protein isolate in your meals by:
  • Making whey protein shakes
  • Adding a scoop to your oatmeal
  • Take it on the go with a shaker and add liquid for a quick protein meal on the go
  • Chicken - Chicken is also a protein start, offering a low-fat way to consume protein. It also contains magnesium, iron, vitamin B12, and vitamin A. You'll get 26+ grams of proteins in a 3oz chicken breast for only 142 calories. Great ways to use chicken in your meals include:
  • Top a salad with cooked strips of chicken
  • Make healthy chicken strips
  • Spice up chicken with a salsa and sour cream sauce
  • Grill chicken and glaze with a fruity glaze or BBQ sauce
  • Salmon - Salmon is rich in protein and omega-3 fatty acids, making it a great choice for a muscle building diet. It also provides important vitamins, such as vitamin D, vitamin B3, and vitamin B12. Use salmon in your diet by:
  • Making salmon tacos
  • Glazing and baking the salmon
  • Grilling salmon
  • Flaking salmon and cooking with pasta in a garlic sauce
  • Add flaked salmon to a salad

Other great sources of protein include:

  • Greek yogurt
  • Liver
  • Shellfish
  • Milk products
  • Tuna
  • Turkey
  • Sardines

Carbs for Muscle Building

Many people make the mistake of cutting out carbs when they try to gain muscle, but you need those carbs to fuel the body when you're exercising. Carbs are the main source of energy for your body, and if you severely reduce your carbs, you'll also reduce your energy levels, making muscle building more difficult. Carbs are stored as glycogen in the body, and it's important to keep the glycogen levels high enough that the body never starts to use protein for energy.

It's important to eat enough carbs each day to make sure your body has plenty of calories to use for energy. This ensures that the protein you eat is left to support the growth and repair of muscles.

Carbohydrates come in two different groups:

  • Complex Carbs - Complex carbs take longer to digest and they contain more nutrient, such as important fiber, vitamins, and minerals. Since these carbs are digested more slowly, the body enjoys a more stable release of energy
  • Simple Carbs - Simple carbohydrates are carbs that are quickly digested. This often leaves you feeling hungry, which may make you start eating more than you should. Simple carbs also lead to spikes in blood sugar. It's important to limit simple carbs, such as sports drinks, sodas, white breads, pastries, etc.

About 40% of your calories should come from carbs when you're focusing on lean muscle building. Grains, beans, and vegetables offer a great source of complex carbs. Some of the best nutrient dense carbs to add to your diet include:

  • Barley
  • Oatmeal
  • Whole wheat bread, tortillas, and pastas
  • Oat bran
  • Beans
  • Sweet potatoes
  • Shredded wheat cereal
  • Brown rice
  • Wild rice
  • Asparagus
  • Tomatoes
  • Cauliflower
  • Spinach
  • Broccoli
  • Capsicum
  • Zucchini
  • String beans
  • Brussels sprouts
  • Onions

Fats for Muscle Building and Fat Loss

You also need fats to achieve your muscle building goals. Many people make the mistake of trying to avoid fasts when they're working to build muscle. Even if your goal is fat loss and muscle gains, you still need to consume enough fat. Fats are essential to your body, and certain types of fat are essential for muscle growth, muscle recovery, joint health, brain function, and more. Don't assume that eating fat will make you fat. It's eating too many calories that can make you fat, not consuming fat.

Fats come in three main groups, including:

  • Saturated Fats - Saturated fats are fats that generally come from animal sources, such as meat, eggs, and dairy products. Some people think that saturated fats should be avoided, but you don't need to completely eliminate saturated fats. Consuming both saturated and unsaturated fats can help you maintain high testosterone levels, making it easier for you to gain muscle.
  • Unsaturated Fats - Unsaturated fats generally come from vegetable sources and they are known as good fats because they help to raise your levels of good cholesterol. Some unsaturated fats even have the ability to reduce your risk of heart disease. Some excellent sources of unsaturated fats include nuts, fish, and vegetable oils, such as olive oil.
  • Trans Fatty Acids - Trans fatty acids are a type of fat that you do want to avoid as much as possible. They have the ability to raise bad cholesterol while lowering good cholesterol levels.

How much fat should you have on a daily basis? Approximately 25-30% of your calorie intake should come from fats. However, since you're focusing your efforts on muscle building and fat loss, you do need to focus on your fat intake on healthy fats that will improve muscle growth. Great foods and oils that offer you a great source of health fats include:

  • Coconut oil
  • Olive oil
  • Flaxseed oil
  • Brazilian nuts
  • Peanuts
  • Almonds
  • Walnuts
  • Cashews
  • Pistachios
  • Pecans
  • Fatty fish
  • Peanut butter (as long as it's not high in sugar)

The Importance of Micro Nutrients

Although macronutrients are required in large quantities, you also need to take in small amounts of micronutrients to support your muscle building and fat loss efforts. What are micronutrients? Micronutrients are parts of food sources that don't offer caloric energy, yet they still perform many different physiological duties and are essential to maintaining good health.

Micronutrients include:

  • Vitamins
  • Minerals

Important Vitamins and Minerals Your Body Needs

Do you know what vitamins and minerals your body needs? Here's a list of essential vitamins and minerals that your body needs:

    • B Complex Vitamins
      • B1 (thiamin)
      • B2 (riboflavin)
      • B3 (niacin)
      • B5 (pantothenic acid)
      • B6 group
      • B7 (biotin)
      • B8 (ergadenylic acid)
      • B9 (folic acid)
      • B12 (cyanocobalamin)
      • Vitamin A
      • Vitamin E
      • Vitamin D
      • Vitamin K
      • Cobalt
      • Boron
      • Fluoride
      • Chromium
      • Iron
      • Copper
      • Zinc
      • Manganese
      • Iodine
      • Selenium
      • Molybdenum
      • Potassium
      • Calcium

 

Great Sources of Micronutrients

How do you make sure you get plenty of micronutrients in your diet? First, cut out the junk food, since most junk food does not contain high amounts of important micronutrients. Second, focus on eating a wide variety of healthy foods. Some great foods to add to your diet to ensure that you get plenty of micronutrients to support your muscle building efforts include:

  • Fruits - Fruits contain large amounts of important micronutrients, such as potassium, vitamin C, vitamin A, and more.
  • Veggies - Veggies offer a wide range of micronutrients, from vitamin K to vitamin C.
  • Grains - Grains are a great source of micronutrients, particularly if the whole grains include the endosperm, bran, and germ intact. Whole grains offer great micronutrients, such as selenium, magnesium, and B vitamins. For the most micronutrient intake, avoid refined grains, which remove many of the micronutrients by removing the germ and bran.
  • Dairy and Meat - Animal based products, such as dairy products and meats, are a great source of micronutrients. Eggs, poultry, and fish provide iron, magnesium, zinc, vitamin E, and B vitamins. Dairy products offer vitamin D, potassium, and calcium.

What if you're not getting all the essential micronutrients in your diet? Micronutrients are essential for healthy bodily functions and muscle building, so if you don't think your diet is offering all the micronutrients you need, you may need to consider taking a supplement. This ensures your body has the micronutrients it needs to provide you with optimal health and performance.

Common Nutrition Mistakes to Avoid

Now that you're familiar with the macro and micronutrients your body needs, you're armed with important information that will help you improve your muscle building results. However, along with nutrition dos, you also need to learn about nutrition mistakes that need to be avoided. When you want to build muscle and encourage fat loss, make sure you're not making these common nutrition mistakes.

  • Mistake #1 - Not Getting Enough Calories - Failing to eat enough calories can sabotage your muscle building results. Building muscle requires calories. In fact, you need a regular surplus of calories to make sure that your body is staying in muscle building mode. If you're having a hard time adding more calories to your diet, try eating more meals each day. Instead of three meals and a snack, try eating six meals and a couple snacks. This way you fuel your body with enough calories to ensure your body has the energy it needs to keep building muscle.
  • Mistake #2 - Not Eating Enough Real Food - Another big nutrition mistake to avoid when you're focusing on muscle building is not eating enough real food. Supplements to improve your micronutrient intake are great. Adding protein powders to your diet can help you to add more protein to your diet in an easy way. However, you need to make sure that you're eating plenty of real food. Try to focus on eating a real, whole food diet first. Then you can figure out where you need to add some supplements to fill in any nutritional gaps. Remember, supplements should only be an addition to your diet - they shouldn't be replacements for your diet.
  • Mistake #3 - Failing to Be Consistent - Do you find yourself eating great, muscle-friendly meals on one day, and then the next day you have a tough time meeting your nutrition goals? Your body is going to show your inconsistencies. If you want real muscle building results, it's essential to make sure that you follow a good nutrition plan consistently. The best way to improve your consistency is to start scheduling your meals for the day and planning what you're going to eat to make sure that you get all the nutrients that you need. Sporadic eating will make it difficult to see muscle gains and fat loss. Taking the time to do some planning in advance and sticking to your plan will make it easier for you to be consistent with your muscle building diet.
  • Mistake #4 - Failing to Pay Attention to Pre and Post Workout Nutrition - Don't make the mistake of failing to pay attention to your pre and post workout nutrition. It's easy to focus on your meals throughout the day, but you need to really think about what you'll be eating right before you work out and right after you work out. If you're having a tough time seeing the muscle building results that you want, even when you're working out hard, you need to start paying attention to your nutrition right before and after you work out. Before you work out, make sure you have about 50-60 grams of complex carbs and 20-30 grams of healthy protein. Once you're done with your workout, fuel up with 40 grams of fast-acting protein and 50 grams of simple carbs, which you can get from a sports drink.

Sample Diet Layouts to Try

Now it's time to put all this information into practice by creating your own muscle building and fat loss diet. To help you begin building your own plan, here's a look at a 3-day meal plan that includes 3 main meals and 6 snacks. This plan totals 3,000 calories daily. You may need to increase your calories, depending on your muscle building needs, so this plan is only an example. It's also important to note that you should always talk to your doctor before beginning a new nutrition or exercise plan.

Day 1

Breakfast:

1 cup of cold cereal (low sugar)

� cup of low fat cottage cheese

� cup of pineapple

2 cups of milk

28 grams of protein powder

2 1/3 teaspoons of salmon, flax, or olive oil

Snack:

� cup of Greek yogurt

1 teaspoon of olive oil

2/3 cup of oatmeal

28 grams of protein powder

Snack:

2 2/3 cups of fruit juice

42 grams of protein powder of choice

Lunch:

1 2/3 cups of rice

9 0z of boneless skinless chicken breast

2 1/3 teaspoons of olive oil or other healthy oil

Dinner:

� cup of chickpeas

1 1/3 cups of brown rice

� cup of romaine lettuce

13 � ounces of Fish

2 1/3 olive oil

1/8 cup of cucumber

Snack:

1 cup of plan Greek yogurt

� cup of low fat cottage cheese

9 cashews

1 cup of raspberries

Day 2

Breakfast:

35 grams of protein powder

3 eggs

1 cup of oatmeal

2 1/3 teaspoons of healthy oil (ie. olive oil)

2 cups of milk

Snack:

� cup of Greek yogurt

1 teaspoon of olive oil (or other healthy oil)

28 grams of protein powder (or other healthy protein)

2/3 cup of oatmeal

Snack:

2 2/3 cup of fruit juice

42 grams of protein powder

Lunch:

1 1/3 cups of rice

2 1/3 teaspoons of olive oil

2 1/3 teaspoons of olive oil

9 ounces of tuna steak or salmon

Dinner:

� cup of onions

� cup of pasta

2 1/3 teaspoons of olive oil

13 ounces of ground beef

� cup of tomato sauce

Snack:

1 cup of milk

2/3 cup of oatmeal

1 cup of milk

1 teaspoon of olive oil (or other healthy oil)

Day 3

Breakfast:

2 cups of milk

3 ounces of cheddar cheese

7 tablespoons of slivered almonds

28 grams of protein powder

1 � cups of bran cereal

Snack:

2 kiwis

2 � tablespoons of barley

35 grams of protein powder

1 cup of milk

Snack:

2/3 cup of oatmeal

1 ounce of sunflower seeds

28 grams of protein powder

1 cup of milk

Lunch:

� cup of chickpeas

1 cup of rice

9 ounces of tuna in water (drained)

1 1/3 teaspoons of salmon, olive or flax oil

� cup of salsa

Dinner:

� cup of cucumber

1 cup of cherry tomatoes

1 cup of rice

9 oz boneless skinless chicken

1/3 cup of applesauce

7 tablespoons of slivered almonds

1 Capsicum

1/8 head of iceberg lettuce

Snack:

9 whole almonds

� cup of Greek yogurt

1 cup of cottage cheese

2/3 cup of oatmeal

Get Weekly access to workouts and nutrition guides for just $30/month. The First month is free. http://www.troyvanspanje.com/online-training/

Article Source: http://EzineArticles.com/expert/Troy_Van_Spanje/2018021
http://EzineArticles.com/?Nutrition-For-Lean-Muscle-Gain-And-Fat-Loss&id=9011648


The Link Between Cardiovascular Disease and Hearing Loss: A Growing Role for Audiologists

The Link Between Cardiovascular Disease and Hearing Loss: A Growing Role for Audiologists
By Dr. Ha-Sheng Li-Korotky AuD, PhD, MD

A growing body of research is showing a significant correlation between cardiovascular disease and low-frequency hearing loss. Moreover, the studies underscore a growing need for Audiologists and Physicians to work in partnership for the best health outcome of patients.

Most of the studies focus on the consequences of decreased blood supply due to cardiovascular compromise, and the downstream negative effects on the inner ear blood vessel health. The inner ear is extremely sensitive to blood flow, and there appears to be a strong relationship between the health of the cardiovascular system (heart, arteries, and veins) and hearing. These studies indicate that a healthy cardiovascular system promotes healthy hearing, but inadequate blood flow and resulting damage to the blood vessels of the inner ear can contribute to hearing loss.

A recent study, Audiometric Pattern as a Predictor of Cardiovascular Status: Development of a Model for Assessment of Risk, suggests that low-frequency hearing loss could be a marker for cardiovascular disease rather than a result of the disease, and low-frequency audiometric patterns can be used probabilistically to predict cardiovascular health. An underlying premise of the study is that vascular aspects (decreased blood supply) of cardiovascular disease show up as abnormalities in the condition of inner ear blood flow before they are revealed in the heart, brain, arteries, kidneys, or eyes, due to the inner ear's extreme sensitivity to blood flow.

Key findings in this study indicate that low-frequency hearing loss could be an early indicator of cerebrovascular disease (an indicator of stroke potential) or a predictor for developing cardiovascular disease. Findings were presented in 2009 at a Combined Otolaryngology Spring Meeting by David R. Friedland, MD, PhD., and published in The Laryngoscope (119:473-486, 2009).

Dr. Friedland summed up the important potential application of the study: "We propose that low-frequency hearing loss is a marker for cardiovascular disease rather than the other way around. Low-frequency hearing loss would thus represent a potential predictor of impending cardiovascular events or underlying disease. We suggest that clinicians may use the audiogram as a sensitive and reproducible screen for cardiovascular compromise".

Considering the strength of the evidence, researchers conclude that patients with an audiogram pattern of low-frequency hearing loss present a higher risk for cardiovascular events, and that appropriate referrals may be necessary, especially if they have no history of vascular compromise.

Audiologists commonly refer patients to Physicians when they suspect medical problems. These studies (and others which will be highlighted in future articles) should promote a call to action for physicians to refer more patients to Audiologists when they suspect hearing loss. Many Audiologists have AuD academic credentials, significant medical knowledge, and the advanced diagnostic equipment necessary to uncover the potential for underlying medical conditions. In any case, these and other studies suggest an increasing role for Audiologists to support the overall health of patients.

Dr Li-Korotky has AuD, PhD, and MD credentials. She is well respected as a researcher and clinician, with 20+ years of rich experience and more than 100 scientific publications.

The Doctor is particularly interested in medical aspects of hearing loss and the growing role for Audiologists to diagnose and predict the probability of underlying medical conditions.

Dr. Li-Korotky is the President of Pacific Northwest Audiology, http://www.pnwaudiology.com and her LinkedIn profile can be found here, http://www.linkedin.com/pub/ha-sheng-li-korotky-aud-phd-md/4a/423/224

Article Source: http://EzineArticles.com/expert/Dr._Ha-Sheng_Li-Korotky_AuD,_PhD,_MD/1450653
http://EzineArticles.com/?The-Link-Between-Cardiovascular-Disease-and-Hearing-Loss:-A-Growing-Role-for-Audiologists&id=7374426


8 Essential Life Skills to Teach Your Kids

8 Essential Life Skills to Teach Your Kids

8 Essential Life Skills to Teach Your Kids
By Kristen Wint

If you're like me, teaching your kids as you go, imparting wisdom to them as they make their way along the road of life, how often do you sit down and really think about the essential life skills you'd like them to have? Take a few minutes to brainstorm what's most important to you and your partner when it comes to the competencies that are integral to setting your kids up for success and start focusing on them today.

8 Essential Life Skills to Teach Your Kids:

1. Unconditional Love

By loving your children openly and wholeheartedly every day, you are showing them how to love themselves and others. Teaching kids to accept themselves for who they are will enable them to do the same with others. They must also be willing to forgive friends and family in order to love them unconditionally.

2. Social Awareness and Manners

Impart social and conversational skills from a young age by letting kids join in on adult gatherings from time to time. Don't make a habit of always segregating your children from the adults - they can learn a lot about etiquette, social cues and the art of conversation from watching grown-ups. These settings are also a good time to work on basic manners including the consistent use of "please," "thank you," "pardon me," as well as proper dining etiquette.

3. Respect for Others

Children learn respect from their family and it starts with family members caring for each other's physical space, thoughts, interests and needs. When kids feel that what's important to them is held in high regard by others, they will be able to emulate the same respect for their family and peers.

4. All Things Nature

Instill a lifelong love of the outdoors and of nature by spending plenty of time in the fresh air, in all kinds of weather. Let your kids climb trees at the park, plant seedlings in the garden, feed the birds in your backyard and jump in rain puddles on the street. All ages love summer camping, day hiking and picnics by the lake. When you give your kids a lot of exposure to our beautiful planet, it will make them appreciate it more and want to protect it for future generations.

5. Good Hygiene

Start early to create good hygiene habits that will stay with your kids forever - from teaching proper hand washing and teeth brushing techniques to tots, to encouraging daily bathing for sweaty teens. Make learning daily habits fun for young kids by singing, using props and giving out reward stickers. Good hygiene sets them up for good health and well-being in later life.

6. Food Preparation

Get your kids in the kitchen early, helping to select meals, prep food and cook with you. My son learned to prepare snacks with his classmates in preschool and loved it. He's been comfortable in our kitchen ever since and is not afraid to use a knife, stir a pot or get his hands dirty. Start by showing them how to make simple soups and pastas and work your way up to more complicated dishes.

7. Smart Shopping and Saving

Show your children the difference between whole foods and processed foods, how to eat in season and how to be savvy shoppers. Talk to them about brand versus non-brand, retail versus wholesale, and how to budget their money. Even young kids can save money in their piggy banks and learn how to bargain at a garage sale. Older children can open a bank account, start saving and help with shopping and errands.

8. Tidiness

With my recent goal of getting my house more organized, I've been reading "the life-changing magic of tidying up" by Marie Kondo. She highlights the fact that most of us have never been properly taught how to tidy! Start early by teaching your kids how to fold clothing neatly so they can find articles easier, and have them sort through their personal belongings to keep only things that "spark joy." A tidy room means a tidy mind, and ensures children can cut through the clutter to focus on what's important.

More Time Moms designs tools to make your busy life easier, so you can spend more time with your family. All of our bestselling titles, including the original and #1 bestselling Family Organizer and the Family Meals cookbook are designed by moms to help you manage your family schedule and are available online at http://www.moretimemoms.com. For more great parenting tips and tricks, check out our blog at http://musings.moretimemoms.com/ and join the Family Meals Challenge for free recipes, dinnertime tips and games.

Article Source: http://EzineArticles.com/expert/Kristen_Wint/1704739
http://EzineArticles.com/?8-Essential-Life-Skills-to-Teach-Your-Kids&id=9679866


Helpful Methods For Building Muscle - Useful Facts You Might Not Know

Helpful Methods For Building Muscle - Useful Facts You Might Not Know

Submitted by: Erick Spires

Let's face it: Having lean and tight muscles brings you a notch higher in the "looking good" rating scale. For men, having bulked muscles and ripped abs add to their "hunky" appeal. While women don't like the idea of bulking up, they infinitely feel way sexier when their abs are lean and their arms don't sag. Thin is definitely not in where the word "sexy" is concerned. Being waif-like is equated to sickness, like the image of ramp models collapsing on the runway because they've eaten nothing but a stick of cheese all day.

There is no other way around building muscle except to follow a fitness program composed of diet and exercise. You cannot hope to build muscle by following only a diet or only a weight-training program. Both must be incorporated in one seamless fitness regimen so muscles can be gained. With the foundation of diet and exercise, follow these simple and proven ways to help you build muscle:

1. Make sure that you have sufficient amounts of protein, carbohydrates and fats in your daily diet. Compared to those who are not on any muscle building regimen, you need about twice as much of these macronutrients in your diet. In order for your body to sustain the entire strenuous activity, you need to up your intake of carbohydrates from fruit, grain and vegetable sources. You will also need adequate amounts of fat to stimulate production of testosterone so that your muscles will bulk up. Protein is needed to help your muscles recover and bulk up. Your meals should include lead meat, chicken, milk, eggs and fish.

2. When you notice that your diet is lacking in these nutrients, you can always consider supplementation. Fish oil is a good source of essential fatty acids so you can supplement with this if your diet is lacking in dietary fat. There are also protein shakes and drinks containing the amino acids leucine, isoleucine and valine that help you build muscle. You can consider taking these, too.

3. Train with compound lifts. This is not always a popular method since it demands proper technique to be able to successfully carry it out. Squats and deadlifts are examples of exercises that work the largest muscle groups of your body that help in muscle building.

4. Lest you believe that in order to build muscle you need to keep on working at it day and night, hold yourself before you waste all your efforts. You need to give your muscles time to rest and recover so that the fibers broken down during your weight lifting regimen can reattach themselves and further form new ones as well. Thus, do your weight lifting sessions on alternate days with each session lasting no more than an hour and only a maximum of three days a week. Alternatively, you can train different sets of muscle groups per day. For example, you can concentrate on your legs one day, your arms on the next, your abs the day after that, your back the following day and your chest the day after to complete your routine. What is important is you give the muscle group you train time to recover. Otherwise, you won't be able to bulk up.

5. Drink plenty of water to aid in recovery and build muscle.

About the Author: Happily married father of three, fitness nut, and former professional bodybuilder. Read our full http://www.bodylasticsresistancebands.com/bodylastics-reviews/ and find out how http://www.bodylasticsresistancebands.com/ can help you get super fit from home.

Source: www.isnare.com
Permanent Link: http://www.isnare.com/?aid=820244&ca=Wellness%2C+Fitness+and+Diet


How Exercise Helps in Better Sleep

How Exercise Helps in Better Sleep

Submitted by: Kya Grace

If you are leading a sedentary lifestyle and wondering why you are not getting enough sleep at night, the reason is pretty simple. Your body is not tired enough to go into sleep mode. Only when your body is subjected to hours of work and effort, it will need rest. Often it is desirable to overcome the need for sleep. To do that, you surely know how the stimulating effect of caffeine in your coffee promotes alertness and keeps you awake. However, there is no such direct solution if your problem is reversed to the point of not having enough sleep despite the need for it. Sleeping pills induce artificial sleep in you and only help in the short term with no proper remedy. The consumption of sleeping pills from day to day can build a vicious cycle of fatigue.

The most common cause of sleep disturbance is too little activity during the day. But in some cases even after the daily physical or mental exertion, you could be agonizingly awake. In extreme cases, it is a kind of insomnia. One side of you tries to sleep; the other keeps you from doing so. Often people affected do not sleep all night and are then particularly uncomfortable the next day. The day could seem very boring and burdensome if you don’t have enough sleep the previous night.

People affected by sleeping disorders are known to have a much higher risk of becoming chronically manic or depressive. Therefore, before it reaches a point when you have no other option but to seek medical help, workouts and exercises can be an easy and homely solution for your sleeping needs. Today exercises mostly follow a holistic approach to body, mind and soul to get in line. Such exercises and workouts combined with phases of deep relaxation, breathing exercises and meditation exercises help you achieve engaging slumber at night.

Exercises let you work on your fitness issues as well as your stress problems. Working out has had soothing and balancing effects on many people, and thus their sleeping disorders have been countered. Only a mind in the right frame and a body in the right shape can enjoy blissful sleep. By exercising, the muscular endurance, flexibility and balance of your body are enhanced.

Bodily application comes through the activation of the muscles, tendons, ligaments and blood and lymph vessels to improve blood circulation. The back muscles are strengthened, resulting in improved posture during sleep. However, overloading or incorrectly performed exercises can also be harmful. So only work out as much as you can and as much you need.

Sleep, as we all know, is the best form of repose and relaxation for the human body. The so-called internal biological clock of your body calibrates itself to the day/night cycle and regulates your sleeping needs. So help yourself by following a simple daily 15-20 minute workout regime. The positive effects will be manifested when you rise and shine every morning after a splendid night’s sleep.

About the Author: If you would like to attend a free session at Boot Camp in Bronte, or to go to Bootcamps, visit Sydney Boot Camps.

Source: www.isnare.com
Permanent Link: https://www.isnare.com/?aid=708236&ca=Wellness%2C+Fitness+and+Diet


Apply These Five Sandbag Exercises for Better Physical Health & Fitness

by

Jennifer James Cooper

Utilizing a sandbag as an exercise device is an extremely flexible training exercise tool that will be made use of to get a full workout for the body in a brief period of time. When you do some uncomplicated exercises, you would be guaranteed to obtain a greatly efficient, whole body workout. Below is a list of the 5 sandbag training exercises you must try:
1. Sandbag Squats- It's just alike to a squat making use of a barbell, but here you use a sandbag in its place. Raise the sandbag to your shoulder, or you could certainly also place it on both your shoulders at the back of the head, as you're keeping the toes pointed slightly forward. Afterward, bend your knees downward until they become parallel to the ground, and then go back to the beginning position. You could also squat lower; do what seems convenient for you.
2. Sandbag Burpee Presses- As you're holding the sandbag up til your waist level, carry down the sandbag making sure your knees are relatively touching your elbows. Extend out to a push-up movement in one fluid body movement, accomplish a push-up, and then go back to the crouching stance. Cautiously stand up while raising the sandbag back to waist height. Bend barely as you are lifting the sandbag to chest level. Elbows ought to be down, as if you're plunking a box on a cupboard. Press the sandbag over the head, then back down to your chest, and then back to the starting posture. Repeat for as many repetitions as needed. Do it again as long as you can handle.
3. Sandbag Ruck- Carry the sandbag, place it on a shoulder, or at the back of your head on both shoulders. What you do next is simply jog or walk. Maybe you think it is pretty simple but actually, this movement is a torturous drill, which is based on the weight or size of your sandbag. A treadmill can be made use of to record distance, or to increase the incline for added difficulty.
4. Sandbag Push-Presses- Lift the sandbag up til waist level, and maneuver the sandbag to chest height similar to a sandbag burpee press. Bend down your knees and then go back up just like when you are acting a light bounce while pressing the sandbag on top of your head and then back down to chest height. The upward activity of your body will particularly assist in pressing the sandbag on top of the head. Repeat for as many repetitions as necessary. Do it again as long as you can.
5. Sandbag Get-Ups- Put the sandbag on one shoulder, as you're carefully lowering your body into a seated, then lying movement. While you are carrying the sandbag onto the shoulder, post the other hand on the ground also the other leg. Now get up! This position is seen to be difficult, and you would be off balanced as you stand up. After you get back to your starting pose, you have accomplished a sandbag get-up.
There are a variety of http://www.sandbagtraining.org/">sandbag training exercises that are believed to be easy and really effective. military personnel, firemen, cross trainers, strongman, & combat athletes all utilise sandbag training as part of their training workout programs to obtain a complete level of strength & fitness.

http://www.sandbagtraining.org/


Take Pride In Your Maternity Swimwear

Take Pride In Your Maternity Swimwear

Take Pride In Your Maternity Swimwear

By: Christopher Ayu

Thousand Now Take Pride In Their Maternity swimwear Who Never Thought They Could.

If you're pregnant, first of all, congratulations! You are probably wondering whether or not you'll be able to still do most of the things you enjoyed before you got pregnant. The answer is, of course, yes in most cases.

If you used to swim, there is a line of maternity-swim-wear that will give you clothing that will still fit you. This is hugely important, especially when you consider how much your body will change externally during the pregnancy.

Moderate exercise during a pregnancy is even a good idea since it will help keep both the mother and the baby safe and healthy. The reason for this is that the water provides buoyancy, which makes it easier for her to stay up and perform the exercises that she would like to do.

Maternity swimwear is designed to stretch to accommodate the extra space that the baby is taking up. You can choose between one and two-piece styles and even some styles that look more like traditional maternity shorts and tops. In the end it's all up to you and how comfortable you feel.

The one-piece styles do nothing to hide your tummy, but you can choose sliming colors and cuts to offset your appearance. Of course, a two piece with a traditional bra top is going to let your tummy hang out for all the world to see, but if that doesn't bother you, go for it.

There are a lot of people, who think that a woman never looks more beautiful than she does when she's pregnant, so don't be surprised if you get a lot of admiring looks!

If you feel more comfortable somewhere in-between, choose a two piece that includes a maternity smock top with a built in bra. This "tankini" look gives you the freedom of movement that a two-piece affords and still keeps your stomach away from prying eyes.

 

Author Bio
Christopher Ayu is the webmaster and content provider of www.swim-wear-in-style.com. This is one of the many articles posted on his site and can be found at www.swim-wear-in-style.com/Maternity-swim-wear.html

Article Source: http://www.ArticleGeek.com - Free Website Content