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October 2014

Boudin Products Recall Due To Possible Temperature Abuse

by

Joseph

Carlton Foods, a New Braunfels, Texas establishment, is recalling approximately 25,764 pounds of fresh Boudin sausage-like products that were made with pre-cooked rice that might have experienced temperature abuse and may contain an emetic toxin synthesized by the bacteria Bacillus cereus the USDA Food Safety and Inspection Service (FSIS) announced on Thursday. The agency has issued this a Class I Recall of High Health Risk.

The Boudin products subject to recall bear the establishment number “EST. 1943” or “EST. 961” inside the USDA mark of inspection. Products with the EST. 961 inside the mark of inspection would also have NB printed on the label.

The recalled products have "Sell By" dates ranging from  Oct. 28, 2014, to Dec. 16, 2014.

The sausage-like products were made on Aug. 22, 2014, through Oct. 17, 2014. The following Boudin products are subject to the recall:

  • 12-ounce vacuum-packed packages of “RICHARD’S HICKORY SMOKED BOUDIN”
  • 12-ounce vacuum-packed packages of “RICHARD’S PREMIUM BOUDIN”
  • 12-ounce vacuum-packed packages of “RICHARD’S ‘HOT’ PREMIUM BOUDIN”
  • 16-ounce vacuum-packed packages of “RICHARD’S PREMIUM BOUDIN”
  • 32-ounce vacuum-packed packages of “RICHARD’S CAJUN GRILLERS BOUDIN”

The products were shipped to retail outlets in Texas and Louisiana.

According to the USDA, the problem was discovered by FSIS personnel during a Food Safety Assessment. FSIS personnel noticed that pre-cooked rice which is used in the Boudin was being held at unsafe temperatures which could result in the food products containing an emetic toxin produced by Bacillus cereus.

B. cereus is a bacterium which can form spores that are resistant to heat and dehydration thus allowing them to survive cooking and dry storage.

The organism naturally occurs in many foods and can cause illness in human beings.

When foods such as rice, pasta, noodles, potatoes and pastry that contain the spores reach a certain temperature it can cause B. cereus to grow and make a poison which is harmful to humans.

The FSIS says that emetic toxins made by B. cereus an cause nausea and vomiting within 30 minutes to 6 hours after eating the contaminated food.

According to the USDA, neither the FSIS nor Carlton Foods have received reports about adverse reactions due to eating the products. They also say that people  who are concerned about illness should contact their health care provider.

Consumers with questions regarding the recall can contact Randy Rust, President, at (830) 625-7583 ext. 109.

God is our living water, He alone can sustain us.

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Article References

USDA Press Release http://tinyurl.com/m72ru6s

THE ORGANISM/TOXIN BACILLUS CEREUS http://www.foodsafety.govt.nz/elibrary/industry/Bacillus_Cereus-Spore_Forming.pdf

 

"Boudin Products Recall Due To Possible Temperature Abuse" copyright © 2014 Living Fit, Healthy and Happy(SM). All Rights Reserved.

 

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Can't Cook Won't Cook! - Learn 10 Very Easy Simple Steps

Can't Cook Won't Cook! - Learn 10 Very Easy Simple Steps

Submitted by: Robert Michael

Cooking Convenient Meals

You are probably looking for easy, quick and cheap ways to feed your family. Everyone is running in a different million directions these days but hopefully these suggestions will make it easier for you when it comes to preparing meals.

1. Consider cooking all of your meals for the week at once. This may take up a few hours but when you come home every night and will have a meal ready to eat in a very short amount of time you will be happy that you did this. If you make a roast use it for a main meal and then some of it for sandwiches, stir-fry and even beef stroganoff. If you cook several pounds of hamburger and put together a casserole then you will also have some left over for taco meat and chili that can be put in the freezer for later in the week.

2. Prepare all of the fruits and vegetables as soon as you get home from the store. All you have to do when it is time for a meal is cook them or throw them into a salad or some soup.

3. Watch different cooking shows on TV to get some great ideas. Many of these shows can show you how to make great, healthy meals in very little time.

4. Have your family members choose some of their family meals and put those recipes in a file for that month. This process will help you create a revolving recipe file. Don’t get stuck making the same meals over and over again. This way you can flip through your monthly file and there will be a new recipe for you to try.

5. Ask the members of your family to help you. Split up the cooking chores with your children as soon as they are old enough. Have everyone take turns making an entire meal. Plan these meals around the fruits and vegetables that have already been prepared to help you save even more time.

6. Invite your friends and neighbors to help with the cooking responsibilities. Prepare several of the same dishes and then trade them among your friends to end up with a week of great evening meals.

7. Take some time to go through the Sunday paper and cut out coupons for everyday items you use at the grocery store. You can find entire meals that are fresh or frozen. With a coupon you can cut down on the cost significantly and these meals are great to have in supply when you have little time and things are hectic.

8. It is perfectly find to eat out occasionally. Keep an eye out for coupons in your local paper for your favorite restaurants and have family members watch for restaurants with special prices for children. You can even find some health food choices at a few of the fast food places.

9. Finding a business that prepares an evening meal for you can be convenient and easy. You might think they are expensive but when you consider the time you will be able to save preparing a meal yourself you might decide it is worth it. You can choose from lots of different choices and these services often offer special need diets.

10. Take several of the ideas mentioned and create the plan that will work best for you and your family.

With very little planning you can cook meals that are fast and easy without spending hours in the kitchen on a daily basis.

About the Author: Robert Michael is a writer for Youre Cooking which is an excellent place to find cooking links, resources and articles. For more information go to: http://www.yourecooking.com

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Cheetak Cashews Recalled Due To Possible Salmonella Health Risk

by

Joseph

Cheetak New York L.L.C., an Edison, New Jersey company is recalling 11, 320 packages of "DEEP RAW CASHEW PIECES" because they have the potential to be contaminated with Salmonella, was the announcement on the Food and Drug Administration's (FDA) website.

 

According to the announcement the potential for contamination was noted after routine testing by the FDA.

 

The recalled "DEEP RAW CASHEW PIECES" were distributed to retail stores across the country from March 12, 2014 through October 21, 2014. The product comes in 7 ounce, 14 ounce and 28 ounce clear plastic package with the UPC number on the back of the package:

  • UPC number for 7 ounce: 011433133104
  • UPC number for 14 ounce: 011433133111
  • UPC number for 28 ounce: 011433133128

Salmonella is a bacterial organism which can cause serious or fatal illness in children, the elderly, frail persons and others with weakened imune systems.

Healthy people whom become infected with the bacteria may exhibit the following symptoms:

  • nausea
  • vomiting
  • abdominal pain
  • bloody diarrhea
  • fever

In rare instances Salmonella can enter the bloodstream and cause the following:

  • arterial infections
  • endocarditis
  • arthritis

Thus far no illnesses have been reported.

Consumers who purchased the recalled cashew products are urged to take the product to the place of purchase for a full refund.

Consumers who have questions can contact the company at 1-973-835-1906 from 9  AM- 5 PM  Eastern Standard Time.

 

“As many as may be the promises of God, in [Christ] they are yes” (2 Cor. 1:20)

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Article Reference

FDA Recall-- Firm Press Release

 

"Cheetak Cashews Recalled Due To Possible Salmonella Health Risk" copyright © 2014 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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Guidelines For Resistance Training

Guidelines For Resistance Training

Submitted by: Ken Bendor

Many people are afraid to start training with weights. Some think they'll injure themselves and others don't know where to start. Luckily, the ACSM (American College of Sports Medicine) has some guidelines that will help make your workout easier to do and more effective.

First, you need to choose a mode of exercise. A lot of options exist for resistance training. You can use free weights, machines or even your own body weight. Machines offer the safest workout and should be used by beginners. Free weights typically recruit more muscles than machines giving you a better workout. Unfortunately there is a higher risk of injury associated with free weights. Once you feel comfortable with machines, you can move into free weights but know that machines will still give you a good workout if you want to stick with them.

After you've chosen the mode of exercise you need to pick the exercises. The ACSM recommends you do a minimum of 8-10 exercises that target all the major muscle groups (hips, thighs, legs, back, chest, shoulders, arms, abdomen). You should do 1 set per muscle group that consist of 8-12 repetitions (reps). The only way 1 set per muscle group can be effective is if by your last rep you can't do anymore. You'll have to figure out a weight for every exercise in which you can reach that point. Keeping a log will save time so you don't have to find the right weight each week.

Do each rep in a controlled way. Don't jerk the weights and go at a constant speed throughout the range of motion. Each rep should last 3 seconds on the concentric contraction and 3 seconds on the eccentric contraction (3 seconds down and 3 seconds up) with a normal breathing pattern. You should take enough rest between exercises to do the next one with good form. Every 2-3 workout sessions, you need to pick some new exercises.

These guidelines should help you start a good workout routine. Be patient as you won't see results overnight. Sticking with a strength training program will give you many benefits in the long run.

About the Author: Ken Bendor is a Senior at Florida State University studying Exercise Science and Dietetics. He started http://StraightHealth.com to try and spread easy to understand and accurate information on health and fitness.

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Running For Your Life

 

by

Joseph

Running can be good for you in more ways than one, research suggests. According to the results of a study published in the Journal of the American College of Cardiology, running for even as little as five minutes per day can be good for your heart. This is encouraging news for anyone who is looking for fun and inexpensive way to stay fit.

Researchers base their results on a study of 55,137 adults between the ages of 18 years to 100 years (mean age 44 years) whom were followed for 15 years in order to learn about the associations between running and cardiovascular mortality.

Lead researcher Duck-chul Lee from the Department of Kinesiology at Iowa State University and his colleagues used questionnaires to gather information about the participants' physical activities and how long they lived.

 

Running Is Good For Your Heart

During 15 years of follow-up the researchers noted that 3,413 people died - 1,217 of which were caused by cardiovascular disease.

They learned that people who ran were less likely to die of heart disease than non-runners. In fact, runners tended to live 3 years longer than non-runners and had a 30 % to 45 % lower adjusted risk of all-cause cardiovascular mortality compared to people who didn't run.

Although "persistent runners" fared best of all with a 50 % lower risk of death by heart disease and 29 % lower risk of all cause mortality, even people who ran for short bouts were less likely to die from heart disease than people who never ran at all.

In fact, people who ran for less than 51 hours/day, less than 6 miles/day, at speeds less than 6 miles/hour or as little 1 or 2 times/week enjoyed better health than people who never ran at all.

Running is an aerobic activity that increases heart rate and respiration and caloric expenditure. Therefore not only is running a heart healthy activity, it can help shed body fat.

These findings are encouraging because not everyone is built for long distance running or at fast speeds. Indeed, the results of Lee's study suggest that even the elderly and physically disabled can still benefit from running.

Writing about their results, Lee and his colleagues concluded: "This study may motivate healthy but sedentary individuals to begin and continue running for substantial and attainable mortality benefits."

 

Never presume yourself to be above reproach, lest you be brought down by the evil within. Only God is without sin.

 

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Article Reference

Lee DC, Pate RR, Lavie CJ, Sui X, Church TS, & Blair SN (2014). Leisure-time running reduces all-cause and cardiovascular mortality risk. Journal of the American College of Cardiology, 64 (5), 472-81 PMID: 25082581

"Running For Your Life" copyright © 2014 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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Golf Putting Practice Is The Key To Better Scores

Golf Putting Practice Is The Key To Better Scores

Submitted by: Mike Pedersen

How many times have you gotten to the green in regulation only to "three-jack" your putts and walk off with bogey or worse? I have done it more times than I want to think and it is humiliating to say the least!

I have alway looked at putting practice as boring, so I never use to do it. Big mistake that was! The more I ignored my putting, the more strokes I was leaving on the greens from every round I played.

Does this scenario sound familiar? Do you have putting woes that jack up your scores beyond where they should be? If so, keep read as I want to burn in your brain the importance of golf putting and practice.

Practicing your putting doesn't have to be boring. In fact there are many excellent golf putting aids that can keep you focused and really get you dialed in on your putting. I have taken my putting aid to the practice green and spent over an hour there. That's unheard of for me! I have to laugh now.

These putting aids are very effective at helping you groove a perfect putting stroke that will hold up for 18 holes. In fact, after taking my putting more seriously, I dropped 5 strokes of my score and I was already a 9 handicap!

Now you've got to do some research at your local golf store to find the putting aid that will work for you. Hopefully you can even try one out before you buy it. Doing this gives you an idea of how effective it will be and if you will stick with it.

Some of these aids may seem hokey! Don't take those seriously. Look at the ones that will directly help your putting stroke and tempo. Thank goodness there are not as many golf putting aids as there are clubs!

The bottom line to lowering your scores is to practice your putting! Putting is over 40% of your score...don't ignore it!

About the Author: Mike Pedersen is one of the top golf performance experts in the country. He is the founder of 8 golf performance and information websites. For more information on the best golf putting aids, visit http://www.golfswingtrainingaid.com/golf-putting-aids.php

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Fresh and Frozen Crab Meat Recalled Due To Listeria Health Risk

by

Joseph

Rome Packing Company, Incorporated of East Providence, Rhode Island is voluntarily recalling Ocean's Catch brand All Natural Jonah Crab Leg Meat following a routine by the company determined that some of the finished may have been contaminated with the bacteria Listeria monocytogenes, the Food and Drug Administration posted on its official website.

According to the announcement no illnesses have been reported as a result of eating the food products.

The recalled Ocean's Catch brand All Natural Jonah Crab Leg Meat was packaged in round plastic containers (tub with a snap on lid), sold as refrigerated and includes the following:

  • 5 ounce Ocean’s Catch All Natural Fresh Jonah Crab Leg Meat:
    lot number 0104804 with a sell by date before 10/15/14
  • 6 ounce Ocean’s Catch All Natural Jonah Crab Combo Meat:
    lot number 0104791 with a sell by date before 10/13/14
    lot number 0104666 with a sell by date before 10/15/14

  • 8 ounce Ocean’s Catch All Natural Fresh Jonah Crab Leg Meat:
    lot number 0104665 with a sell by date before 10/13/14
    lot number 0104665 with a sell by date before 10/14/14
    lot number 0104804 with a sell by date before 10/14/14
    lot number 0104842 with a sell by date before 10/16/14
  • 8 ounce Ocean’s Catch All Natural Jonah Crab Combo Meat:
    lot number 0104787 with a sell by date before 10/14/14
  • 16 ounce Ocean’s Catch All Natural Fresh Jonah Crab Leg Meat:
    lot number 0104659 with a sell by date before 10/13/14
    lot number 0104665 with a sell by date before 10/14/14
    lot number 0104842 with a sell by date before 10/16/14
  • 16 ounce Ocean’s Catch All Natural Jonah Crab Combo Meat:
    lot number 0104806 with a sell by date before 10/14/14
    lot number 0104845 with a sell by date before 10/16/14

The recall also includes frozen products packaged in plastic bags sold as frozen which include the following: 5 pound bags of Ocean’s Catch All Natural Frozen Jonah Crab Leg Meat:
lot number 0104842 with a sell by date before 4/16/16.

According to the FDA's website, the products were distributed to the following states:

  • Massachusetts
  • Maine
  • New York
  • Illinois
  • Rhode Island
  • Pennsylvania
  • California
  • Florida

The following retail stores are listed as selling the products:

  • Shaw’s Supermarkets
  • Legal Sea Foods
  • Harbor Fish Market

The company's sampling determined that some of the finished products contain Listeria monocytogenes. L. monocytogenes is known to cause serious and sometimes fatal illness in young children, the elderly, frail persons, and others with weakened immune systems.

The bacteria can also cause miscarriages and stillbirths among pregnant women. Even healthy people can become ill from the microbe with symptoms that include

  • diarrhea
  • abdominal pain
  • nausea
  • stiffness
  • high fever
  • severe headache

The FDA says that any consumers who believe that they have become sick after consuming the recalled products should contact their health care provider.

The agency also says that people should not eat the recalled crab meat products. Instead, consumers should discard the recalled products or return them to their place of purchase for a refund.

Consumers with questions can contact Rome Packing Company, Incorporated’s representative, John F. Whiteside, Jr. at (508)991-3333.

The FDA says that Rome Packing Company, Incorporated is cooperating with the Food and Drug Administration and the Rhode Island Department of Public Health investigation and that the company "has initiated corrective action in their processing plant to prevent this from occurring."

This is the second voluntary recall in recent months for crab meat produced by the company.

 

Christ purchased for God with His blood those from every tribe and tongue and people and nation (Rev. 5:9)

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Article Reference

FDA Recall -- Firm Press Release

 

"Fresh and Frozen Crab Meat Recalled Due To Listeria Health Risk" copyright © 2014 Living Fit, Healthy and Happy(SM). All Rights Reserved.

 

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Time Saving Exercises - Key Facts You Should Know

Time Saving Exercises - Key Facts You Should Know

Submitted by: Erick Spires

One of the greatest challenges that any individual seeking to lose weight faces is the time needed for exercise. Let's face it: Our hectic lifestyles simply leave very little time for working out. The demands of our careers, school and family life take up majority of our waking hours that it's a constant challenge trying to find time to actually exercise. However, there is a solution. There are exercises that save time without compromising its effects to your efforts to lose weight and/or stay fit and healthy.

One way of incorporating exercise into your busy schedule is to walk or cycle to and from work when you can. With the ever increasing number of cars in our city streets, walking or cycling your way around can even get you to your destination faster.

Another way of getting in some quality workout is to multi-task. Lift weights or run the treadmill while watching the news. Do stretches while getting absorbed in your favorite soap opera. If you really need to focus on the drama, do your stretches while the commercials are on.

Super-setting is another exercise method that is time-saving. Normally, you take the time to rest between sets while doing your weight lifting regimen. But in super-setting, you save time since you simply rest the muscle you have previously worked out and continue to exercise the opposite one. For instance, you can exercise the chest and upper back or the front and the back of the upper arm.

Circuit training is one of those exercises that save time. Circuit training combines cardiovascular training with resistance training in one fast-paced workout. Begin by warming up with a jog or any cardiovascular exercise for ten minutes. Do a set of four resistance training exercises like chest press, leg presses, push ups and pull ups. Go into another cardiovascular routine for ten minutes. Do another three sets of resistance exercises alternated with cardio exercises. End your workout with a ten-minute cool down.

Playing a game or any sport is another way to get a good workout if you are given a limited amount of time. At the most, a game is only going to last one hour. You also get the benefit of fun and the stimulating power of competition.

Aside from merely doing these exercises that save time, you can also maximize the most of your workout sessions Put everything you've got into your session so you really get the most benefit from your training. Don’t just go through the motions but focus on your routine. Give it the best you've got and you're sure to reap the gains even if you only workout for a shorter period.

Finally, you can actually make time for your exercise if you plan it ahead of time. There is really no such thing as being too busy for exercise if you really make a conscious effort to include it in your routine. Pack your gym bag ahead of time so you don't have to waste valuable time picking up things or deciding on what to wear for your workout. By doing these and the tips mentioned above, you should still be able to exercise despite your hectic schedule.

About the Author: Happily married father of three, fitness nut, and former professional bodybuilder. Check out our detailed http://www.bodylasticsresistancebands.com/bodylastics-reviews/ and learn how http://www.bodylasticsresistancebands.com/ can help you get in the best shape of your life without an expensive gym membership.

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How Exercise Can Increase Bone Density

How Exercise Can Increase Bone Density

Submitted by: Jack Hazelton

It is an established fact that exercise increases bone density. It is also a well known that a large number of people undergo age related decline in bone mass, and this is the leading cause of frailty and fracture in older adults. Women, in particular, are susceptible to osteoporosis following menopause. Therefore, it is necessary to ensure that individuals do not lose their ability to move about in later years due to the loss of bone density.

Calcium and bone density:
It is true that many women take calcium supplements to ward off osteoporosis. However, taking in calcium supplements alone is not enough to maintain bone density. Magnesium and other micronutrients are also required to assimilate calcium. In addition, strength training is necessary to retain assimilated calcium.

Various studies have collected evidence of strength training increasing bone mass and maintaining bone density. For example, one study in Ontario’s Manchester University showed that postmenopausal women who underwent strength training for a year increased the bone mass in their spine by approximately nine percent when compared to women who did not participate in weight training and therefore experienced a fall in bone density.

Experts agree that exercise – strength training exercise in particular – is the key to preserving bone density and maintaining bone mass. Strength training exercise increases bone density, improves balance and develops muscle strength, and all of these factors help older adults improve their quality of life drastically.

Types of exercise
Not all exercises are created equal. Even among strength training exercises, certain kinds of exercises affect bone density and improve bone health more than others.

According to a research conducted by the Bone & Joint Injury Prevention & Rehabilitation Center, three characteristics in strength training exercise make it most suitable for building bone density. These are:

- The magnitude of strain in the exercise: Greater magnitude is found in exercises like weightlifting and gymnastics because of the greater force involved.

- The rate of strain in the exercise: This is where the rate of the impact felt is higher, as in plyometrics (exercises centered on fast, powerful movements) and jumping.

- Frequency of strain in the exercise: This is higher in exercises such as running, going up and down stars and weightlifting where the bones are impacted more frequently during the exercise.

All the three factors above play important roles in developing and maintaining bone density. However, which of these three factors is the most important was not determined by the study, although it was mentioned that people may experience an increase in bone density just by performing weight bearing exercises for 12-20 minutes, three times a week.

Exercises that place strain on the bones like weight lifting and strength training are the best exercises to build bone density. Other excellent exercises for building bone density include stair climbing, running and so on.

Impact of age on bone density
According to studies, exercise can increase bone density regardless of age. It has been seen that weight bearing exercises stimulate the formation of bone cells by retaining calcium. This is most important for postmenopausal women who start losing bone mass due to depleting estrogen levels.

Can exercise lower bone density?
A study found that elite level cyclists actually had lower bone density, leading researchers to believe that activities such as cycling and swimming could lead to loss of bone mass. The reason for this could be due to these factors:

- These exercises are non-weight bearing and do not put any strain on the bones
- The body loses enormous amounts of vital nutrients due to copious sweating
- The calorie deficit following hours of intense exercise could lead to loss of bone mass

Therefore, it is not a good idea to concentrate too much on one form of exercise or do it in excess.

Exercise alone cannot ensure maintenance and development of bone mass, but must be combined with excellent nutrition. This becomes more important when people over the age of 30 years since the body does not build bone cells as well as it did before. Therefore, building strong bones before this age is ideal, but the right diet and exercise can help at any age.

About the Author: If you are interested in health and fitness, visit Weight Training Tips to learn about weight training, nutrition and equipment to include weight training chalk.

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Top Suggestions to Do Proper Sandbag Conditioning Workout

Top Suggestions to Do Proper Sandbag Conditioning Workout

Submitted by: Jennifer Cooper

Where strength training aspires to develop muscle mass and make the most Herculean & athletic body possible given the degree of training and the accepted strength of the trainee undertaking the training, conditioning training is devised to increase your aerobic fitness (lungs & heart) and build up your endurance. In summary, your strength will permit you to do a number of physical adventures, while conditioning could amplify the length of time you will be able to do it. Sandbag training may be used for conditioning, too, once again unfolding how helpful and adjustable this easy but effectual fitness material can be.

Sandbags are well suited to conditioning training, to develop your stamina, because of the fact that they use your whole body in the exercise method. This could simply serve to increase both your lung capacity & heart vitality, depending on the sandbag training workout you choose. At the time you are conditioning yourself with sandbags, you need to focus much less on actually picking up the sandbag or flinging it around in space, but instead use it to add weight to various aerobic style exercises that you are achieving. This would raise the craft of the training exercises by a hefty margin, while keeping the concentration on developing tone and vitality rather than muscle bulk.

Walking & squats are the leading sandbag training regimen for conditioning, though the brave folks (and highly fit) may desire to try including some sprinting or running as well, to improve the effectivity on the stamina, heart and lungs. The answer to a favorable conditioning session with this remarkable but useful piece of fitness material is to work in a number of short sets of about 5-7 minutes, with a 1 to 2 minute break in between them. During the session, you should never put down the sandbag, even if you halt to breathe for a second. The sandbag ought to always be working its force on your muscles, inducing your heart to beat quicker and your lungs to expand with and be filled with oxygen, during a given set of exercise. You could put the sandbag down while you take your short break, of course.

Implement as many sets as you can without having to bring yourself to total exhaustion – possibly 3 to 4 for a reasonably healthy and fit individual, and more for those who are athletic. You can start a usual set by holding the sandbag against your chest then walking for the first portion of the set. After this, shift it onto your shoulders and then commence doing squats. Do a collection of squats with the sandbag on each of your shoulders, and then held in your arms in front of you. Interchange squats with more walking, with the sandbag either held between extended arms or held against you, or raised to your shoulder. Sprinting could give the best results with the sandbag on your shoulder, because of the fact that running with the sandbag carried out at arm's length could change your balance.

About the Author: Jennifer James Cooper http://www.sandbagtraining.org/

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