Cardiovascular Health

Be Aware and Be Seen While Cycling at Night

Be Aware and Be Seen While Cycling at Night
By Meagan J Deacon

Even if you ride your bike to work, chances are you've never had to ride at night. Even when you had to stay late at work you probably hitched a ride home instead of riding your bike. Your reasons for this were good ones! Without the right gear, night riding is as terrifying as it is dangerous. Until you get used to it, riding at night can be scary. But there are steps you can take to ease into it, safely.

Tips for Cycling at Night:

  • Tip #1: Choose a Lighted Path

Many bike paths keep their lights on well into the night, making them suitable for bicycle commuting well past when the sun goes down. Finding a lighted path means a cyclist doesn't need much more gear to be able to ride at night. Be sure to read the signs before entering to find out if the lights run all night or if they have an automatic cut-off time.

  • Tip #2: Wear Clear Glasses

Plenty of cyclists own snazzy and functional eyewear. But if you're used to riding during the day, they probably have dark lenses. When searching for those perfect glasses, you probably wondered why anyone would want anything but sunglass lenses. The reason is clear. Clear is the best choice for night riding. If you don't have a pair of clear, cycling-specific glasses, a pair of basic safety glasses will work just fine.

  • Tip #3: Be Aware

If you thought riding in traffic in broad daylight was scary, night riding is a whole new adventure. If you're used to riding around on auto-pilot during the day, you will need to switch over to a more alert mode when riding after sunset. If this is your first trip out on a bike at night, go slow and keep your eyes open for unexpected obstacles, bumps in the road, potholes, and other obstructions. Be mindful of your position to take the weight off of your seat and put it on your feet, on the pedals. Use your legs as suspension to soak up anything you might not see with your eyes first.

  • Tip #4: Overuse Reflective Tape

Make yourself as visible as possible! Add reflective strips to your bag, bike frame and the clothing you plan to be riding in.

  • Tip #5: Make a Plan

The above tips are perfect for when you find yourself staring down an unplanned bike trip in the dark. Stopping at a nearby hardware store on your lunch break, using Google to find a bike path, and making sure you are covered in reflective tape will help you for an unexpected ride. To become a night riding expert, you will need to take a few more steps. One of them being, actually making a plan.

  • Tip #6: Pick the Right Bike

The right bike for night riding is one that can take a beating. A road bike with old parts and fatter tires is the perfect night-time bike. Fatter tires are able to soak up unexpected bumps better than the normal tires found on racing bikes.

  • Tip #7: KEEP IT SLOW!

Sayre is the leading manufacturer of reflective gear for use by athletes, military personnel and industrial safety. All of their products are manufactured in their Virginia factory and they are made using military grade materials. For more information on their reflective safety gear call 800.552.6064 or visit http://www.sayreinc.com to browse through their Reflex Reflective Safety product line.

Article Source: http://EzineArticles.com/expert/Meagan_J_Deacon/2211122
http://EzineArticles.com/?Be-Aware-and-Be-Seen-While-Cycling-at-Night&id=9437749


Barbell Floor Press Challenge Week 50

by

Joseph

 

I did not go to the gym this week, but that didn't stop me from doing cardio and functional strength workouts. Here is a summary of what I did: 

Stairclimbing

Dips

Inclined Pushups

Snow Shoveling

 

I have an iron gym workout bar that I used for my functional strength training exercises; this inexpensive piece of equipment is a must have for times when you want to srength train at home, on business trips or vacations. I did the dips and inclined pushups between stairclimbing sets.

Most of you are probably recovering from the winter storm that has made its way across the continental United States over this past weekend.

Clearing a safe path for pedestrians means getting out the snow shovel and doing some serious snow removal. Packed snow can be very heavy, and continuous repetitions of "scoop, lift and toss" make for a good functional strength training workout. But a word of caution to anyone thinking about snow shoveling: if you are not in good physical shape, you should avoid shoveling snow until you have consulted with a health care professional. Shoveling snow can increase heart attack risk in people with a familial history of heart disease.

When I return to the gym, I'll do the Olympic barbell overhead press and other exercises at the same level that I have recently.

I'll keep you posted.

 

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

 

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Getting Started With Biking: Tips for Heavy Cyclists

Getting Started With Biking: Tips for Heavy Cyclists
By Joan Bishop Denizot

Riding a bicycle outdoors is a great exercise if you are a bit overweight. Because cycling is a low impact exercise, it does not strain your joints as is experienced among joggers and runners. Cycling is a good option to exercise particularly if you want to do it at your own pace. Should you want to shed off those excess pounds, you might want to remember and do the following tips.

Determination to Pursue Cycling. It is normal to be hesitant to get on that bike and worry about what people might say or how you would look. Don't fret. Most experienced heavy riders attest that such feeling won't last. All you have to do is to have that determination to get on that bike and pedal your way to good health. You can conquer that fear however, you might want to take that first step.

Choose a bike that fits. The first thing you might want to consider is getting a bike that fits. You may consult your local bike shop for bike fitting. Giving the bicycle a test ride to see how comfortable you are riding it would be a good idea.

Start with flat terrain. You may want to start out riding through flat terrains in your yard, neighborhood street or the park area. Carefully plan your route so you would be biking along paths you are confident you can tackle. Then as you gain your confidence you can start biking with uphill terrain but a level higher at a time.

Practice getting on and off the bike. Among the fears of a beginner cyclist is the awkwardness of getting on and getting off the bike. You may want to practice this in your yard till you gain the confidence to do so outside.

Practice using gears. It may be an advantage if you become familiar with the gears on your bicycle and know when and how to use them. You may consult an experienced rider or your local bike shop for advice. You can practice using the gears on your bike at a nearby park. When you are confident with your riding, you can ride farther and enjoy the benefits of cycling outdoors.

There is no easy road to success. However, do not be easily discouraged; instead, have that determination to go on cycling and look forward for the results. Coupled with proper diet, cycling will help you get fit in no time.

Whether you are an average sized rider or a heavier one who wanted to try biking for recreational purposes, commuting, or losing weight, check out Zize Bikes for a line-up of custom made, extra sturdy bicycles for everybody that can support ALL riders of ALL sizes (up to 550 pounds).

Article Source: http://EzineArticles.com/expert/Joan_Bishop_Denizot/2223664
http://EzineArticles.com/?Getting-Started-With-Biking:-Tips-for-Heavy-Cyclists&id=9628830


Type 2 Diabetes - High Blood Pressure in the Lungs Linked With Diabetes

Type 2 Diabetes - High Blood Pressure in the Lungs Linked With Diabetes
By Beverleigh H Piepers

Blood leaving the heart via the arteries supplies oxygen to the cells throughout the body and picks up carbon dioxide. It returns from its tour of the body in the veins, from where it goes through the right side of the heart. The right side of the heart pumps blood through to the pulmonary artery to the lungs, where it picks up oxygen and begins its trip again.

When blood pressure in the pulmonary artery is too high, it is called pulmonary hypertension. Pulmonary hypertension strains the right side of the heart, which can then lead to heart failure. According to a study reported on in October of 2018 in the online journal PLOS ONE, people with Type 1 or Type 2 diabetes who have certain lung diseases are almost three times more likely to develop pulmonary hypertension than people with lung issues but who do not have diabetes.

Investigators at Fukushima Medical University and Hospital in Fukushima, Japan, studied 386 people who had been diagnosed with chronic lung disease...

  • a total of 42 or 10.9 percent had pulmonary hypertension.
  • the participants with diabetes were at 2.95 times the risk of having pulmonary hypertension as the non-diabetic participants.

Chronic lung disease includes chronic obstructive pulmonary disease and interstitial pneumonia. The former includes bronchitis and emphysema...

1. Bronchitis is an inflammation of the lungs, often with copious amounts of sputum, usually caused by microorganisms...

2. Emphysema is a condition in which tiny air sacs called alveoli, where the blood picks up oxygen, are distended and unable to return to their standard size, making it difficult for the lungs to oxygenate the red blood cells. This issue is usually caused by smoking.

3. In interstitial pneumonia the alveoli, and sometimes the outer covering of the lungs, become inflamed. The inflammation can be brought about by microorganisms or by unknown causes and can lead to death in 3 to 5 years.

Bacteria, viruses, fungi, smoke, dust, and certain chemicals can cause lung disease. There are several things people diagnosed with Type 1 or Type 2 diabetes can do to prevent developing lung disease...

  • keep blood sugar levels under control to help the immune system fight off invaders and maintain your heart and blood vessels in good shape.
  • do not start smoking or quit altogether. The Centers for Disease Control and Prevention in Atlanta, United States, offers many good ideas on stopping.
  • avoid second-hand smoke as well.
  • steer clear of air pollution when possible.
  • wear a safety mask when working around volatile chemicals, and
  • maintain proper ventilation when cleaning or painting indoors.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

Article Source: http://EzineArticles.com/expert/Beverleigh_H_Piepers/123142
http://EzineArticles.com/?Type-2-Diabetes---High-Blood-Pressure-in-the-Lungs-Linked-With-Diabetes&id=10024781


Barbell Floor Press Challenge Week 49

by

Joseph

I did not get to the gym last week, so I did cardio. I did lots of stair climbing and this kept me from becoming sedentary during the holiday season. I miss my heavy lifting so I'm looking forward to getting back to the gym. I'll be doing the standing barbell overhead press with Olympic bar at the same weight I have recently. Heavy lifting is fun and healthy for me.

I'll keep you posted.

 

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?

 

"Barbell Floor Press Challenge Week 49" copyright © 2019 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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How to Cycle Safely on a Busy Road

How to Cycle Safely on a Busy Road
By Joan Bishop Denizot

The road to fitness is from the road itself.

Bicycling or bike-riding is steadily increasing in popularity as a mode of transportation when going to school, office or work and as a means of recreation. It also opened for many opportunities for sports enthusiasts to showcase their strength and stamina in cycling competitions or bike races.

Many of the conducted studies on the benefits of cycling show that a regular routine of riding the bicycle helps reduce various health risks and problems due to our unhealthy lifestyle. First, it reduces our risk from cardiovascular diseases that include hypertension and heart attack among others. Second, it decreases the feeling of anxiety and depression that could be fatal if unattended. Lastly, it is also one of the important alternatives to lose weight. It burns our excess fats accumulated in our bodies then turns these heavy baggage to become muscles. In losing weight, it would be beneficial if the exercise is accompanied with a healthy diet like eating organic and nutritious food. It would help plenty! But how to cycle safely on a busy road? Here are some friendly suggestions for your own safety.

Keep on track. There is nothing to worry about if we follow traffic rules and regulations. Staying on a particular bicycle lane secures safety from accidents or among other incidents that might happen. Focus and spread your eyes at some of the debris, humps, parked cars and among others.

Give a hint. The importance of signals while cycling reduces incidents including crashes, bumping, and other accidents. With the proper and right hand signals, it is also advisable to wear vibrant colors to maintain visibility.

Make the best out of it. Of course, it will never be complete if you don't combine your journey with fun and enjoyment. Feel the wind and be mesmerized with the beauty of nature. There is no room for pains and aches unless we think that fitness with joy ride are best partners to be successful.

Cycling has run through many miles and it has already helped many people from various race, culture, size and shape. It has changed the way we perceive on managing our life to make it better every day. Therefore, it is not too late to include cycling as one of your daily routines. One pedal at a time and the finish line of the road to fitness is just right ahead.

Whether you are an average sized rider or a heavier one who wanted to try biking for recreational purposes, commuting, or losing weight, check out Zize Bikes company for a line-up of custom made, extra sturdy bicycles for everybody that can support ALL riders of ALL sizes (up to 550 pounds).

Article Source: http://EzineArticles.com/expert/Joan_Bishop_Denizot/2223664
http://EzineArticles.com/?How-to-Cycle-Safely-on-a-Busy-Road&id=9637323


Barbell Floor Press Challenge Week 48

by

Joseph

I did not get to the gym last week but that did not stop me from exercising. I did stairclimbing throughout the week; this exercise provided me with a solid cardio workout that burned off extra calories. 

I do look forward to returning to the gym this week; New Year's is coming up this Tuesday so my gym will be closed but I I hope to get there for weight training the day after. 

When I get back to the gym I'll be doing the standing barbell overhead press with the Olympic bar at the weights I had most recently.

I'll keep you posted.

 

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

 

"Barbell Floor Press Challenge Week 48" copyright © 2018 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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How to Balance on a Bicycle

How to Balance on a Bicycle
By Joan Bishop Denizot

Riding a bicycle is fun, thrilling, and exciting. It has become a common form of exercise for most people due to the numerous benefits that biking offers. This has also become a form exercise for most, in spite of their sex, age, and weight. With the increasing number of people enjoying this activity, more bicycle models have been developed and introduced in order to satisfy the growing demand of the riders.

Heavy riders can now enjoy a safer and worry-free riding experience due to the wide array of bicycles fit for them. These bicycles are built to ensure that falling and out balancing will not occur or will not be encountered. Custom made bicycles are also being offered to heavy riders for better fitting and right specifications. But despite the availability of these safe bicycles, one should still know the basics of bicycle riding, most specifically balancing. Some of the most helpful tips and techniques to enhance the biker's ability to balance oneself were listed below.

  • Choose bicycle models with lower and wider pedals to allow for a quick and easy stopping anytime.
  • Lower bicycle's seat for easy touching of the ground when accidental falls occur.
  • Equip bicycle with a wide and well-padded seat to add comfort to the rider.
  • Learn the techniques on proper stopping and correct braking of the bicycle.
  • Ride the bicycle at a controllable speed and with enough self-esteem and confidence.
  • Enjoy the ride and avoid pressuring oneself to immediately cycle at a fast pace.
  • Know the several roles of the bicycle parts including the steering details and functions.
  • Practice in a safe place with flat and concrete areas for an easier and smoother pacing.
  • Ask for assistance or help while practicing by holding the back of the bicycle while trying to stay put on the pedal.
  • Practice up hills and down hills with so much gentleness and care.
  • Wear the appropriate clothes which allow moving freely, easily, and comfortably during the entire bicycle ride.
  • Equip with safety gears such as helmets, knee pads, and hand gloves.
  • Practice more and continue learning. Never give up!

This guide will help heavy riders achieve better balance while riding a bicycle. Moreover, the latest innovations in the bicycle models either customized or not, will ensure only the best performance during the entire biking experience. With these, heavy riders are guaranteed to have the best, most enjoyable and most satisfying ride of their life in order to achieve a fit and healthy body.

Whether you are an average sized rider or a heavier one who wanted to try biking for recreational purposes, commuting, or losing weight, check out Zize Bikes company for a line-up of custom made, extra sturdy bicycles for everybody that can support ALL riders of ALL sizes (up to 550 pounds).

Article Source: http://EzineArticles.com/expert/Joan_Bishop_Denizot/2223664
http://EzineArticles.com/?How-to-Balance-on-a-Bicycle&id=9639411


Type 2 Diabetes - An Oral Drug That May Protect Against Heart Failure As Well As Lower Blood Sugar

Type 2 Diabetes - An Oral Drug That May Protect Against Heart Failure As Well As Lower Blood Sugar
By Beverleigh H Piepers

Dapagliflozin (Farxiga) is an SGLT2 inhibitor, given in the form of a pill for people who have been diagnosed with Type 2 diabetes and is used along with diet and exercise and sometimes with other medications. It works by making the kidneys secrete more sugar into the urine. According to a study reported on in October of 2018 in the journal Cardiovascular Diabetology, the drug is also helpful for treating heart failure, one complication of Type 2 diabetes.

Heart failure takes place when the left side of the heart is unable to take in blood from the lungs and send it out fast enough to the rest of the body.

The heart is made up of muscle tissue which grows when it is stressed. Inward growth of this muscle makes for a smaller space to accommodate blood flowing in from the lungs. This causes the heart to fail, filling the lungs with fluid from the blood.

In 2017 an estimated 26 million people worldwide had heart failure. In Type 2 diabetes high blood sugar levels damage the heart and blood vessels, and high blood pressure can result. It is vital to bring down the blood pressure reading to a healthy level to lower the strain on the heart. Heart attacks may not cause chest pain in people with Type 2 diabetes because nerve damage reduces sensation. That makes preventing heart disease even more imperative.

Investigators at Kobe University and several other research facilities in Japan looked at 58 people who had Type 2 diabetes and who also had heart failure. Dapagliflozin at a dose of 5 mg/day was added to their usual regimen. After six months the muscle tissue comprising the left side of the diabetic's heart decreased in size. Brain natriuretic peptide (BNP), a protein secreted by the heart cells in response to being stretched too far, lowered in the participants whose BNP was extremely high. From this information, the researchers concluded dapagliflozin could be helpful for improving heart failure in those who have Type 2 diabetes.

The natriuretic peptide is effective in making the kidneys secrete potassium into the kidneys, lowering the blood pressure and the amount of blood in the heart and blood vessels.

Dapagliflozin is given once a day, either with or without food. It is prescribed as part of an overall treatment plan that includes diet and exercise. Side effects include...

  • urinary tract yeast infections,
  • a stuffy nose with a sore throat,
  • frequently urinating in more copious amounts and at night,
  • dizziness or light-headedness,
  • ketoacidosis (check for ketones in urine),
  • nausea and vomiting,
  • feeling very tired,
  • having difficulty with breathing,
  • abdominal pain, and
  • kidney injury.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

Article Source: http://EzineArticles.com/expert/Beverleigh_H_Piepers/123142
http://EzineArticles.com/?Type-2-Diabetes---An-Oral-Drug-That-May-Protect-Against-Heart-Failure-As-Well-As-Lower-Blood-Sugar&id=10024823


Heading Out on the Road for Some Serious Mountain Biking

Heading Out on the Road for Some Serious Mountain Biking
By Shawna Penton

There is absolutely nothing like heading out on the road with your vehicle and traveling to some gorgeous track somewhere, whipping out your bike, and then doing a spot of mountain biking. If you have a mountain bike then you are going to need to head out on the road. On this page I want to run you through a couple of the things that you will need to think about when heading out on that trip.

Firstly, you are going to need to get an idea of the type of place you want to head. You can do this in a couple of ways. In the past I used to pick up dedicated mountain bike magazines and have a flick through the pages. Most included a fair few maps of trails. However, most of these were not local. Nowadays you can just head online and get all sorts of advice. Do not forget to print off some maps. You are going to need to follow them.

Now, most people head out there with just their mountain bike and a bit of safety equipment. You can do this. However, if you are serious about mountain biking then you may want to take a couple of extra items on the road with you. It will make the trip not only safer, but it is going to be a great deal more enjoyable.

• Your Trail Map. We have already covered this. You need to know where you are going on that trail. Obviously you will want to have a road map too if you have not explored that area before.

• Spare Inner Tube for your wheel. You never know when it could break!

• Bike Repair Kit. This will include a wheel pump; puncture repair kit and various useful tools.

• Your Cell Phone just in case you need to get in touch with somebody.

• A First Aid Kit. I am sure that very few people head out on an epic mountain bike trip without getting a few cuts and scrapes.

• Food and Drink. Do not forget to bring plenty of water!

The last thing that you need to think about is the transportation of your bikes. In my mind, there is one solution that is better than all the others out there. This is the idea of using a bike hitch rack. These are incredibly simple to use. They just slide right onto your hitch and fit in securely. They come in a variety of different sizes allowing you to hold anything from one bike to three or four of them.

Remember, if you are searching for a bike hitch rack then I really do suggest that you carry out a bit of research into the various options available. Do not forget to read a couple of reviews too! After all, you need to make sure that what you pick up is absolutely perfect for the job, right? Remember, you want to keep an eye out for whether a particular rack will work on your vehicle or not.

Article Source: http://EzineArticles.com/expert/Shawna_Penton/1835700
http://EzineArticles.com/?Heading-Out-on-the-Road-for-Some-Serious-Mountain-Biking&id=8339676