Losing fat and gaining muscle should always go hand in hand. Unfortunately, if you only practice aerobics, such as walking, using a treadmill, etc. you will only lose weight and not gain much muscle at all. That is why it is so important to add weight training to your workout routine. Aerobic exercise combined with weight training is the key to losing weight and gaining muscle. Your body will do this simultaneously when you regularly (at least three times a week) practice weight training and aerobic exercise.
1) How fat loss and gaining muscle are essential to maintaining the ideal body weight and for a great physique – Fat loss and muscle gain are essential for getting you to your ideal body weight and maintaining a great physique. For each pound of muscle you gain, you will increase your metabolism, which is highly important in losing weight. The more muscle you have in your body, the more weight (fat) you will lose, even when you are doing nothing at all. When you increase your metabolism in this way, your body will help you burn off unnecessary fat even while you are sleeping.
2) Fat loss and muscle gain are best done in two cycles: muscle gain in the first cycle and fat loss in the second cycle. Since gaining muscle boosts your metabolism you will have more energy to workout and maintain your exercise regimen. Start off slow and keep increasing the weights or sets to help your body to keep gaining muscle. This doesn’t mean that aerobic exercise is not important, it is. You should keep up with your aerobic exercise as well.
3) Tips and strategies to gain muscle mass through diet, exercise and supplementation – There are many ways to gain muscle and lose fat. One is through your diet.
You will need to make a lifestyle change in your eating habits. Make plans to clean out your kitchen of processed foods and other unhealthy foods and go grocery shopping. Shop around the perimeter of the store first. This is where most grocery stores keep all of the healthy foods such as dairy, fruits, vegetables, fish and meats. Use this space to do most of your grocery shopping in. Drink plenty of water to stay hydrated and fend off unnecessary hunger.
Second is exercise. You must maintain a healthy routine of both weight training and aerobic exercise in order to boost your metabolism, lose fat and gain muscle.
Third are supplements. These are important because they will help you get all of the nutrients you can from your healthy foods. Start with a daily multivitamin, but be sure to check with your medical professional as some have added herbs that can interact poorly with your body or medicines.
Fat loss and muscle gain are possible provided you are willing to put in the effort required in this endeavor. I’m not going to tell you it’s easy and you will see results overnight. You won’t. You need to work hard at this and stick with eating healthy and exercising on a regular basis.
Mike Singh
Go to www.fatlosslifestyle.com & I will teach youNutrition Principles that will force you to gain muscle & lose fat faster than ever. Hi, my name is Darin & I am a World Class Prof. Drug-Free for Life 44 year old Bodybuilder, business owner, husband & Father. In the past, I have struggled to balance my life. Most of my clients are hard working business owners, parents, & stay at home house moms who want less stress, more time, energy, & fulfillment. My Promise to you is that I will show you how to not only get an amazing physique, but I will give you a precise, personal (exactly for you) total plan of attack that will allow you to do it in a way that feels good. If you are looking for a deeper approach to health, strength, & vitality; then you need this proven system. My 300 page e-book The “FATLOSS LIFESTYLE 12 Week Body Transformation System will give you the tools to take your body & your life to the next level. Whether you are a competitive bodybuilder who wants to get some great contest prep tips and or smooth out your life in between contests, or you are the gym rat who wants to take your physique to the next level, or a sedentary 40 year old that needs to get active. BODYBUILDING NUTRITION To gain muscle and lose fat you must; • Take in slightly less calories than you are burning • Consume higher quality calories. Eat more natural unprocessed foods that don’t come wrapped in a box. If it rots, it’s good for you: Lean (protein with low amount of fat, aka chicken <b>…</b>
Tired of carrying those extra weights around your middle? Here are some tips that can help you quickly lose weight and inches off that potbelly of yours. There are ways to have a flatter stomach without doing those dreaded crunches.
Belly Fat Busting Tip #1
Increase your protein and decrease your carbohydrates. It can deliver a one-two punch right to the belly. Carbohydrates increase your insulin level which can slow down your metabolism. The body can only metabolize just so much carbohydrates at once that tend to convert the rest to sugar and turned into body fat.
You just need to have 3-4 oz of lean protein with every meal. This kicks your metabolism up a few notches and an extra help of vegetables in order to add more fiber can keep thinks move along nicely. This is the first step to quick weight loss around your belly.
Belly Fat Busting Tip #2
Reduce your alcohol consumption. Alcohol provides no nutrients and each gram of it contains 7 calories. 100% of the calories you consume through alcohols are stored as fat meaning every beverage you consume is converted to fat usually around the belly.
Cutting back to just one or two drinks a couple of times a week will pay huge dividends to your belly fat busting account.
Belly Fat Busting Tip #3
When it comes to junk-food… pick two and you’re through! It means to pick one salty junk food item and one sweet junk food item to keep in your house. Give yourself only one meal per week during which you will eat a small amount of your chosen salty snack food and one meal per week for your sweet snack food.
An example for a salty junk food is having a plain nacho chips with fat-free refried beans, 1oz of reduced-fat, grated cheddar cheese, 4oz of boneless, skinless chicken breast strips seasoned with packaged taco seasoning, some shredded lettuce, and all the Salsa for dinner once a week. And for the sweet junk food is having a large pancake and syrup during Saturday mornings. This will play a major role in busting your belly fat and trimming inches from your waistline.
Belly Fat Busting Tip #4
Another way to bust belly fat is exercise but it doesn’t mean to do those dreaded crunches or go work out at the gym. You can do a structured exercise such as walking on a treadmill, going to an aerobics class for half hour to 45 minutes three times a week. Or you could give yourself a couple of projects to do around the house every week such as cleaning the garage, hand-wash the car, or do some work in the yard. Just schedule 1-2 of these kinds of physical projects every week shortly after eating a meal rich in catabolic/fat burning foods, and your results could far out-strip that working out down at the gym.
Jed Baguio
www.greatrockhardabs.com A complete guide on how to get rock hard abs. Ab crunches, brutal ab exercises, and horrible situps don’t really do much to get rid of the body fat so you can build rock hard abs. In order to get the abs you want you first need to get rid of all that body fat covering your ab muscles. By clicking this link… http you’ll discover the best exercises for burning fat and increasing your metabolism and energy to get those six-pack abs as quickly as possible. Don’t worry about spending hours in the gym. I’ll show you a high intensity program that will give you the results you want in under 30 minutes a day. If you are serious about melting that belly fat and getting those rock hard abs you’ve always wanted, go to….. www.greatrockhardabs.com
For someone who just started exercising, the right guidance is critical. If you are a newcomer, the first thing you want to do is exercise in a safe and effective fashion. Many individuals avoid the gym due to the fear of making a mistake in public. For the weight room rookie, there is nothing more demoralizing than the disheartening smirks of veteran trainees. Mistakes start to happen, and these prevent you from getting optimal results. In fact, it increases the chances of injury!
If you are considering joining a gym / are a gym rookie, then you must avoid the most common mistakes. Try these tips – before you know it, you could be teaching a thing or two to uncompromising ‘experts’ in your local gym or fitness center.
Presenting the most common mistakes made by rookie trainees.
1. Incorrect technique.(dumbbell or barbell).
Always speak to a gym instructor / experienced weight trainee to guide you and demonstrate the correct manner to perform exercises. If you have difficulty in lifting a particular weight, then don’t. Just practice with a light weight for the first 1-2 weeks.
2. Exercising on an empty stomach.
When exercising to shape muscles, it is a bad idea to enter the gym in a fasting state. The body needs energy to lift weights and this energy comes from food, specifically the food you eat prior to the training session. Some light carbohydrates (rice, bread, fruits) is a good idea prior to the training session.
3. Insufficient gear.
Always carry a bag containing a spare set of clothes, a towel, bathroom accessories and a water bottle for an effective workout.
4. Lifting weights too quickly.
When in the gym, the best way to lift weights is in a slow and controlled fashion. Avoid fast, jerky movements since they can cause injuries.
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5. Holding your breath.
The breathing pattern for lifting is to exhale on the positive phase (pushing or pulling the weight) and inhale on the negative (lowering the weight). Holding your breath can raise your blood pressure and, if you hold it long enough, cause fainting.
6. Being too proud to ask for assistance.
Work with a friend / ask for assistance when using heavy weights. In gym parlance, this individual is called a ’spotter’. Gym trainees are always more than willing, and it’s much better to ask quietly for a spot than to scream loudly for help once you’re in trouble.
7. Trying to ’spot reduce’ certain muscles, such as the abdominals.
The best gadgets and hundreds of crunches won’t transform your legendary flab into equally fabulous abs. For best results, incorporate aerobics exercises and sensible nutrition into your daily plan.
8. Overdoing it.
Resist the temptation to lift as much as you can or overdo the treadmill the first few times in the gym. Gradually work your way up.
9. Not drinking enough water.
Drink at least 20 ounces of water for every hour of working out, and sip water continuously, before you’re thirsty. By the time you’re conscious of thirst; the body is already partially dehydrated. This can adversely affect stamina and concentration.
10. Relying on the ‘best looking’ people for advice.
Just because someone is fit does not mean that they have used the best methods, but it does mean that have been exercising the longest. Consult a professional personal trainer for best results
VA new randomized control trial found that both aerobic exercise—such as jogging, cycling or walking—and resistance exercise—such as weight lifting—improved glycemic/blood sugar control in people with type 2 diabetes. However, the best results were received when patients combined the workouts. Each participant in the study, published in the journal, “Annals of Internal Medicine,” was evaluated on the changes in A1c value, a number that reflects blood sugar concentrations. A drop of 1 percent in this value is associated with a 15 to 20 percent drop in risk of heart attack or stroke and a 25-40 percent drop for risk of diabetes related eye disease or kidney disease.
DIABETES EXERCISES
How does exercise help diabetes?
Exercise is a great way to help control weight and it also lowers the blood sugar level. It also lowers a person’s risk of heart disease – a condition that is very common in people who have diabetes.
Exercise can also help you feel better about yourself and increase your overall health.
What kind of exercises to be done?
There are no specific exercises for one to do. Choose any cardio exercise (walking, running, cycling, aerobics, skating, warm-ups and cool-downs, tennis, etc.) – anything that increases the heart rate.
Aerobic exercise strengthens the heart and keeps the exerciser’s muscles warm. Strength training builds stamina, while improving both joints and muscles. Warm-ups and cool-downs are essential for the safety of the exerciser.
No matter what kind of exercise one does, make sure to warm up before starting, and cool down when done. To warm up, spend 5 to 10 minutes doing a low-intensity exercise such as walking.
Then gently stretch for another five to ten minutes. Repeat these steps after exercising to cool down.
When you start an exercise program, go slowly. Gradually increase the intensity and length of the workout as one gradually gets more fit.
Consult a doctor about what kind of exercise is right for you, depending on whether one has any other health problems.
1. Aerobic exercise -
Aerobic exercise helps increase heart rate, as well as breathing rate. This makes one breathe more deeply and also makes the heart work harder. It is best to aim for a total of about 30 minutes a day, at least 5 days a week. Here are some examples of aerobic exercises:
· Take a brisk walk either outside or on a treadmill
· Dance classes
· Swimming
· Jogging
· Roller-skating
· Tennis or badminton
· Indoor stationary bicycle
2. Strength training -
Strength training, done several times a week, helps build strong bones and muscles. Some ways to do it:
· Join a gym to do strength training with weights.
· Lift light weights at home
3. Flexibility exercises -
Flexibility exercises, also called stretching, helps keep joints flexible and reduces the chances of injury during other activities. Gentle stretching for 5 to 10 minutes helps the body to warm up, as well as get ready for aerobic activities.
4. Be on the move throughout the day -
Being active helps burns calories. The more you move around, the more energy one will have.
« Walk instead of driving whenever possible.
« Take the stairs instead of the elevator
« Work in the garden or do some housecleaning every day
« Walk to the market; park your car ½ kilometer before the market.
Are there any risks associated with exercising for people with diabetes?
There are some mild risks, but the benefits far outweigh the risks. So, its necessary to moderately exercise daily the right way.
Exercise changes the way in which the body reacts to insulin. Regular and strenuous exercise makes the body more sensitive to insulin, and thus, the blood sugar level may suddenly get too low after exercising.
Therefore, it is important to check the blood sugar level before and after exercising, and follow the doctor’s advice as suggested for low blood sugar.
If the blood sugar level is too low or too high right before one starts exercising, it is better to wait until the level improves, and normalizes.
It is also important to keep a check on blood sugar level if exercising in extreme hot or cold conditions, because temperature affects how the body absorbs insulin.
Should one drink plenty of fluids during exercising?
Yes. While exercising, our body uses more fluid to keep the body temperature cool. Therefore, by the time one feels thirsty, he may already be getting dehydrated. Dehydration can seriously affect the blood sugar level in the body.
Drink plenty of fluids, water before, during and after exercise.
What safety tips to follow while exercising?
Exercise can affect and lower the blood sugar level, so pay attention to possible warning signs during workout such as:
· Sudden change in heartbeat
· if one starts sweating more
· feels shaky, anxious or hungry
· feeling weak or dizzy
If you feel this way, stop exercising and check out on a doctor. It might be hypoglycemia or low blood sugar. It is normally recommended to keep candy, glucose biscuits or juice nearby to treat hypoglycemia.
Exercise tips for people with diabetes:
· Talk to the doctor about the right exercise for you.
· Check blood sugar level before and after exercising.
· Wear the proper shoes and socks, so as to avoid infection and blisters.
· Drink plenty of fluid before, during and after exercising.
· Warm up before exercising and cool down afterward.
· Have some juice handy in case blood sugar level drops too low.
Learn about how to warm up for an aerobic exercise with expert fitness tips in this free exercise video on high and low impact aerobics. Expert: Andrea Austin Bio: Andrea Austin has been a Fitness Trainer for 8 years, and an Instructor for 20. Filmmaker: stuart murphy
Returning the gift of holiday weight gain can be a true challenge for most of us. This is why it’s important to try to avoid getting a holiday weight package in the first place! There’s no benefit to approaching the New Year with a lot of extra weight that you have to lug around all year.
However, if you do gain a little weight, it’s a good idea to know and understand the measures that you can take to eliminate those extra pounds before they become a problem.
You can learn all about returning the gift of holiday weight gain in the tips below:
Get Moving
One of the best ways that you can maintain your current weight through the holidays, or shed those extra pounds from your holiday blessing, is to exercise! You should strive to get at least four hours of exercise weekly. This may sound like a lot, but there are many exciting physical activities that will enable you to lose those unwanted pounds.
* You can take a walk around the block to savor one last look at those Christmas decorations, go swimming in an indoor heated pool, or warm up in an aerobics or dance class.
* Go up and down the stairs a few times. When you’re done, your heart will surely be pumping!
* Learn some basic yoga moves and start or end your day with some deep stretching and relaxation.
Make Healthy Food Choices
During the holidays, fresh fruit assortments are a big hit and make eating healthy much easier. A good goal would be to eat five servings of fruits every day. When you snack on fruit, you’ll avoid the urge to sink your teeth into that hot apple pie and those other tempting desserts that tend to line tables and countertops when the holidays roll around.
In addition to fruits assortments, vegetable trays are a great, healthy choice as well.
* With fresh fruits and vegetables, not only will you be able to eat plenty of foods that taste great, but you’ll also get your daily dose of essential nutrients and vitamins that assist in the many functions of the body.
* It would be unreasonable to expect you to avoid all of the delightful foods that tempt you during the holidays. In fact, you shouldn’t deprive yourself at all! The key is to enjoy these sweet desserts in moderation.
* Fill up on the healthy fruits and vegetables first and then ask for a small serving of pie. You’ll get a sweet taste without the desire to devour the entire pie.
* Try to limit yourself to just one treat a day. Setting limits will allow you to enjoy all those seasonal foods that you love without causing holiday weight gain.
* Share your cookies and treats with those at your office, church, or homeless shelter. If the sweets tempt you too much at home, share them with others.
Party Etiquette
Prepare yourself for social gatherings, family dinners, and festive holiday parties. The foods and beverages that you find at these parties are generally loaded with fat and other unhealthy ingredients.
* Eat a healthy meal before going to holiday parties. If you’re not hungry, you’ll indulge in fewer unhealthy foods that can add pounds.
* Focus on enjoying the company rather than on the food. Engaging in conversation will allow you to forget (momentarily!) about the food buffet.
During the holidays we all want to indulge in traditional holiday treats. Being conscious of portion control will help you avoid gaining a significant amount of weight this holiday season.
Returning the gift of holiday weight gain is much easier when it does not involve too many pounds. Using these tips will keep the weight gain to a minimum and help you to shed those few extra pounds that do materialize.
Casa de Sierra Azul is an elegant and beautifully restored 200-year-old colonial home offers quiet, unusually spacious rooms in the heart of the city. Its is only two blocks from the bustling Zocalo with its many cafes, strolling musicians, and artisans offering Oaxaca famous painted animals and other high quality hand crafts. The Casa de Sierra Azul 15 guest rooms are furnished with carved wooden furniture, tiled floors in geometric designs, stucco walls, high domed ceilings, and skylights or high windows. All have luxurious private bathrooms with tiled showers. In your room, you will find a vase of fresh flowers, examples of local pottery, prints illustrating Mexican historical sites, and contemporary oil paintings. The original carved stone central fountain provides a soothing burble that masks city traffic. Some of the building original frescoes still adorn the covered, columned arcade, their blue and white borders matching the fountain hand-painted tiles. The walls of the courtyard provide a changing display of fine, contemporary art, making this tranquil spot an ideal setting for reading and relaxing at any time of day, and at any time of year. The guest rooms open on the courtyard or on adjacent corridors overlooking a secluded garden. At the end of the day, you will find your room freshened and your bed turned down. Casa de Sierra Azul is a member of www.worldwideuniquehotels.com
Mexico: The Land of Beautiful Beaches and Margaritas
Mexico is one of the most visited places in the world. With its warm hospitality, all inclusive resorts and great weather, it’s easy to see why. But, there are a million choices. If you’ve never been, (or even if you have), how do you select the ideal hotel in Mexico for your specific needs? Plus, how do you ensure you will receive the level of quality that you’re expecting? As in many developing countries, there is a whole range of different properties to choose from, some of which can be limited in terms of modern conveniences they provide. But then again, this may be exactly what you’re looking for! Regardless, here are some tips on how to find a quality hotel in Mexico and advice on how you can ensure you are prepared as you search for that perfect Mexico vacation getaway.
Doing it Right: The Hotel Selection Process
Amenities, Price and Location. Those are the three most important considerations as you plan your trip to Mexico and book your hotel. And if you can plan far ahead, it just makes things that much easier. So where do you start?
The Internet: Using online travel reservation services to compare hotel amenities, prices and check reviews.
• If you have a certain hotel chain that you prefer, such as Marriott, check their website first for specials and discount rates. The top hotels will guarantee their rates as the lowest available. This gives you the security of knowing that you are getting the best price and are booking through a reputable source.
• Many hotels will offer vacation package deals which bundle your room with meals and other hotel amenities. Depending on your needs, this can be a great way to increase convenience and save some money.
• Check out property pictures, maps, and video clips from hotel websites.
• Find out how other travelers reviewed the property. This information can be found at various websites, such as http://www.epinions.com/ offer this.
• Check The Mexico Hotel Guide, TravelWeb, and PlacestoStay all of which have lots of independent hotel information.
Don’t Pay Too Much! Look for the deals.
• If you have some flexibility, determine if they offer lower mid-week rates.
• A good way to find local hotels is to read travel bulletin boards and look for recommendations made by other travelers, such as those made on Tripadvisor.com.
Hotel Specific Issues
• How is their customer service history? Have they received positive ratings from independent organizations?
• If the hotel is part of an international franchise, find out how the chain rates this property within their organization.
• Is the hotel located in a safe part of the city or area?
• Is any major construction going on in the area that could impact your stay?
• Will there be any large groups at the Hotel during the time you want to go?
• Do they have a concierge, shuttle, laundry service or other extra service?
• Is one side of the hotel better than the other?
• Is public transportation located close by?
• What types of restaurants to they offer?
• Is there a fitness and aerobics room?
• What are the local attractions?
• Is this a new hotel or have they gone through a recent remodel?
• What is their cancellation policy?
• Do they offer smoking/nonsmoking rooms?
• Do they have agreements with airlines, rental car or other partners? You could benefit.
• Is the airport close to the hotel’s location?
Other General Recommendations
• Be flexible if it’s feasible for you. The hotel sets their prices by supply and demand, so it helps to know when the peak season is. If you don’t know when the best rates are, just ask them.
• Frequent customers of chain hotels can register on the hotel’s web site to save time and effort. By doing this, your hotel room preferences will be automatically included when you reserve your room.
• By calling the hotel directly, rather than the chains 800 number, you might get a room at the last minute, or during peak travel times. The front desk at the hotel are more hands on when it comes to the hotel’s capacity and can check for cancellations or no-shows.
So there you have it, the best advice to finding your perfect Mexico hotel! Keep in mind; there are many great hotels in all areas of Mexico. From Cancun to Puerto Vallarta, there are plenty of reputable hotels that you will want to return to again and again. If worse comes to worse, use a reputable travel agent to help you find a great hotel. They can remove the uncertainty when it comes to selecting high quality accommodations.
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There’s a lot we can do to stay healthy but these are the 5 tips that I consider to be very important
Stay Active: Our body is meant to move; as we stay active our body will function the way it’s supposed to. Lack of physical activities will make our body systems suffer and become vulnerable to various conditions and diseases such as coronary heart disease, cholesterol, blood pressure, obesity, low-back pain, and stress. Exercise helps to tone our body, keep our heart and lungs healthy, boost brain activities, firm muscles and detoxifies. Being physical activities can be anything from more vigorous routines such as aerobics to simply walking,
Fiber: Eating right is the next essential step to maintaining health body. It is important to avoid fast foods which contain a lot of saturated fats and sugar. To be healthy, our bodies require vitamins, nutrients and minerals. Fiber provides those vitamins, nutrients and minerals which lower your risk of diabetes, heart disease, high blood pressure, obesity and diabetes, intestinal problems, colon cancer, blood clots and many more. Foods that have fiber in them include vegetables, fruits, brown rice, whole grains (wheat, oats, barley) and Legumes(lentils, dry beans and peas).
Water: A lot of weight loss programs require their customers drink at least 8 glasses because they realize that water is essential to weight loss. A lot of people don’t realize how important water is to our body. Water is essential to our body. The majority of our body is water about 70%. Breaking down our body, blood is made up of 83 percent water, bones are 22 percent water, and muscle is 75 percent water. So it is important to keep yourself hydrated.
Stress: Reducing the amount of stress we have in our life plays an important part in how we are able to cope with it. Stress can do much damage to our body and mind and has been linked with “burnout”, fatigue, sleep problems, depression and it lowers our immune system. Learning techniques on how to cope with stress and worry are essential to keeping yourself balanced and full of energy. There are a wide variety of techniques from simple breathing exercises which can be done anywhere, at anytime, to full system relaxation and De-stressing to meditation.
Sleep: It is important to get enough sleep, boston university School of Medicine found that participants that slept 7-8 hours decrease incidence of diabetes, compared to those who slept less. Hormones have an effect on our health; Hormones affect our health. When we suffer from lack of sleep, we begin to crave more carbohydrates and sugar, our blood sugar levels will also fluctuate. If we don’t get enough sleep it can cause problems with our adrenal glands, the adrenal glands regulate your body’s health, when our adrenal glands start suffering, and we start to suffer.
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Lower back pain is one of the most common causes of job-related disability and why some people miss work. It is also the second most common neurological ailment in the United States, second only to headache. In fact, approximately 80% of adults in Western countries have, at some point, experienced lower back pain.
For some fortunate people, pain in the lower back may be resolved by itself or with the aid of medication within two to four weeks. However, there are some cases of lower back pain that may last for more than a few weeks, during which case the condition is termed as “chronic” and “progressive,” meaning it can only grow worse over time.
Moreover, 60-80% of those patients who suffer their first episode of lower back pain may experience recurring pain within one year.
According to current research, there are certain muscles in the back that work to stabilize the spine. When the spine or the back suffers an injury, these muscles are reflexively inhibited or shutdown. Worse still, these muscles do not spontaneously recover, and this is true even if patients do not feel pain and are able to return to normal activity levels.
As a result of the inhibition of these muscles, called lumbar multifidi and the transversus abdominus, lower back pain occurs. However, there are steps you can take to prevent the same thing from happening to you.
Lower Back Pain and Physical Therapy
One way to prevent the inhibition of the lumbar multifidi and transversus abdominus is through a series of physical therapy exercises.
Designed to strengthen the muscles of the lower back and keep the spine healthy, these physical therapy exercises may range from back stabilization exercises to muscle strength development and several wide variety of techniques.
In addition, a physical therapist may also recommend such methods as heat therapy, ultrasound, massage, mobilization, and education about posture and body mechanics in order to prevent lower back pain from recurring.
Some of these methods will be discussed later on. You will also find some practical self-help tips provided by experts to help you avoid lower back pain or prevent the condition from worsening.
However, before we head on to learning how lower back pain is treated through physical therapy, it is important that we first understand what causes lower back pain.
Lower Back Pain: CAUSES
There are actually many types of back pain, but the most common is pain in the lower back. Why? You might ask. The reason is simple: you carry most of your weight in the lower back. Thus, it is highly likely that a person would suffer pain in that area.
There is no definitive cause of lower back pain. Sometimes, the causes of the condition are so complex that it is difficult to pinpoint just a single one.
However, physical therapists and other healthcare professionals have observed that lower back pain is often a result of strained back muscles and ligaments due to any of the following activities:
Improper posture
Heavy lifting
Sudden awkward movement
Muscle spasm
Stress
We could all be guilty of the above activities. We may not suffer any back pains now, but it is likely that as we get older and the degree of inhibition of the back muscles as a result of these activities increases, back pain becomes a very distinct possibility.
In addition to these common activities, lower back pain may also result from specific conditions, such as:
Herniated disk (when the disk material presses on a nerve)
sciatica (when a herniated disk presses on the sciatic nerve. The condition causes sharp, shooting pain through the buttocks and the back of the leg.)
Spinal stenosis (when the space around the spinal cord and nerve roots becomes narrow. This is caused by arthritis and bone overgrowth, the pain resulting from when a nerve gets pinched in the narrow space.)
Spondylosis (a type of arthritis affecting the spine due to degenerative changes brought on by aging)
Spondylolisthesis (when one vertebra in the spinal column slips forward over another)
Lower Back Pain: TREATMENT
The treatment of lower back pain depends on several factors, including the specific type of lower back pain (whether it is chronic or acute) and the purported cause.
For instance, acute lower back pain is commonly treated with pain relieving drugs, such as analgesics, or some forms of exercises that can help relax the muscles.
On the other hand, chronic back pain or one that lasts for more than two weeks and is progressive may be caused by some underlying condition, during which case the treatment plan may consist of resolving the underlying condition to treat the back pain.
Lower Back Pain and Physical Therapy Exercise
Physical therapy exercise is one of the most common methods of treating lower back pain. In fact, many home remedies for lower back pain consist of exercise, because the general theory is that if you remain active, you remain healthy. This is true in most cases.
However, for purposes of this article, the exercises featured here will be those that are practiced by physical therapists to treat patients with lower back pain.
Generally, in physical therapy exercises, the exercise program for back pain should encompass a set of stretching exercises, strengthening exercises, and low impact aerobics. Read below for more on these exercises:
-Stretching
The back of a person is composed of the spinal column and contiguous muscles, ligaments and tendons. All these are designed to move in consonance with each other so that any limitation in the range of motion in any of these components of the back result in back pain.
Stretching for lower back pain specifically targets soft tissues, such as muscles, ligaments and tendons, found in the back and around the spine. By stretching, the spine and soft tissues are mobilized, increasing motion and thus, relieving pain.
There are many kinds of stretching exercises employed by physical therapists. One is the Hamstring Stretching Exercise which works to relax tight hamstrings, a common symptom of lower back pain. This exercise is said to help decrease the intensity of lower back pain among sufferers.
-Strengthening
Physical therapists generally use two forms of strengthening and back pain relief exercises, usually depending on the specific condition of the patient. These are the McKenzie exercises and dynamic lumbar stabilization exercises. However, the two forms of strengthening exercises may also be combined should the therapist find it appropriate to do so.
-McKenzie Exercises
Named after a physical therapist in New Zealand, McKenzie exercises are primarily extension exercises that could help reduce pain generated from the disc space and also may help reduce the symptoms of herniated disc by reducing pressure on a nerve root.
For acute pain, the McKenzie exercises should be done frequently, at least once every two hours. In addition, patients are advised to avoid flexing their spine when exercising.
-Dynamic Lumbar Stabilization Exercises
Using this back exercise technique, the first thing that a physical therapist does is to look for the patient’s “neutral” spine. This refers to the position that allows the patient to feel the most comfortable.
Afterwards, when the patient is in that position, the back muscles are then exercised in order to “teach” the spine how to stay in this position.
Performing these exercises on a regular basis can help strengthen the back muscles and keep the spine well-positioned.
Low Impact Aerobic Exercises
The purpose of low impact aerobic exercise is to recondition the back. Patients who undergo reconditioning of the back through low impact aerobic exercise will have fewer episodes of lower back pain.
In addition, whenever an episode of lower back pain does occur, the pain is less intense and lasts only for a short period.
Another benefit of low impact aerobic exercise is that patients tend to stay functional that is, they can continue with their regular work and carry on with recreational activities. In contrast, patients who do not undergo low impact aerobic exercises typically experience the gradual loss of their functional abilities.
For low impact aerobic exercises to achieve their desired results, they should be continuous. This will increase the heart rate and keep it elevated as well as increase the production of endorphins, which are pain fighting hormones released by the body.
Here are some examples of low impact aerobic exercises that you may want to try in order to lessen or reduce lower back pain:
-Walking
One of the simplest forms of aerobic exercises, walking is generally considered as very gentle on the back. To get the maximum benefit from walking as a form of low impact aerobic exercise, walk two to three miles three times per week.
-Stationary Bicycling
This form of aerobic exercise is less painful on the back since there is lower impact produced. This is beneficial for patients with lower back pain who may find walking too painful.
-Water Therapy
Sometimes referred to as aquatherapy, water therapy is simply doing exercise in the water. The buoyancy works to provide effective conditioning at the same time stress on the back is reduced.
Have you been suffering from rheumatoid arthritis? If “yes” is your answer, then you’re probably wondering how you’re going to cope with this disease in the days ahead.
Here’s good news! There are ways to deal with rheumatoid arthritis that will help you enjoy your life even though you have this disease. However, it’s critical that you raise the level of your lifestyle to a truly healthy one. With that in mind, here are three tips that can help you raise the level of your health:
1. Whenever your body sends you signals, be prepared to respond promptly.
Don’t overdo it, but listen when your body lets you know you have done too much. And you need to take these warnings seriously so you don’t overtax your physical limits. At those times when your joints seem to be stiffer than they ordinarily are, you need to ask yourself what you’ve been doing. You’ll figure out after a while what your physical limitations are.
2. Exercise is crucial and it is good for you.
It’s no secret that exercise is important for a healthy lifestyle, but it is especially important for you. If you are serious about achieving your best health possible, make and stick with a regular exercise plan. You’re probably aware that there are numerous positive results when you exercise. Becoming more flexible (which can help ease pain) is one of the greatest benefits How To Survive Financially With God’s Help- by Lonnie Mackley
of a regular exercise program. Another well-known benefit is the strengthening of your muscles. Exercising regularly can help you overcome fatigue, so you’ll feel more energetic as a result! Don’t bypass exercise just because you have rheumatoid arthritis because you really need to exercise. Your body will let you know when you’re doing too much.
When you stick with a regular schedule of exercise, you’ll also strengthen your heart.
Did you know the one of the best exercises of all is walking on a regular basis? Why not join a water aerobics class to work out in a swimming pool? That’s because working out in water is less stressful physically. It’s safer to exercise in a swimming pool since your body is surrounded by cushioning water.
Before putting your new exercise plan into action, be sure to see your doctor. He or she can advise you as to the kind of exercises you should do. Special exercises helpful to rheumatoid arthritis sufferers can be explained to you so you know how to do the exercises.
Along with your exercise routine, the services of a physical therapist might really help you.Physical therapy might be very beneficial for you as well.
3. Be especially careful to eat healthy foods instead of junk food.
It’s not to your advantage to fill yourself up with sugary soft drinks and fatty fried foods. Foods that are devoid of nutritional value will not help anyone—no matter what age they are. The kinds of food you eat will greatly affect you since you have rheumatoid arthritis. for example, if you are overweight—you will be much more uncomfortable. Just think of the extra stress and strain on your joints!
Include a lot of vegetables and fruit in your daily diet because they’re filled with vitamins. Vitamin and mineral supplements can also help you to be healthier. Along with fruits and vegetables, be sure to include lean proteins and low-fat dairy products. Protein and dairy products help to build and maintain your skeletal structure and joints.
The health tips in this article are especially for you, so be sure to follow them to achieve a healthier lifestyle. The results will be worth it.
The bicycle is a great exercise for any water aerobics routine. Learn how to do the bicycle in water with expert fitness tips in this free exercise video. Expert: Shawna Zorka Bio: Shawna Zorka has been teaching water aerobics for 10 years. Filmmaker: Jason Van Vleet
If there are ways and reasons why people put on weight, then there are also lots of reasons for obese or overweight people to loose weight.
To feel better,
To be healthier,
To look better,
To have more energy,
To have a better lifestyle and the list goes on.
No matter what reason one chooses, successful weight loss and healthy weight management depends a lot on the sensible expectations and goals. If sensible goals are set for weight reduction by you, chances are that you will be more likely to meet them and the probability to keep the weight off will be there too. The truth is, loosing even that 5 to 10 percent of your weight is the kind of goal that can help you improve your health.
Your weight is the result of several factors:
The kind and amount of food you eat
Whether your daily lifestyle includes regular physical activity
Whether you use the kind of food that helps you respond to stress and other such situations in your life
The status of your age and health
All of these factors should be addressed for successful weight loss and weight management. So that gives you one reason to avoid products that promise permanent results without any changes in your lifestyle. Any ad which offers you to reduce your weight without lowering the calories you take in and without any physical activities, is selling you fantasy and false hope. You might even call it fraud.
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Overweight and obese people should loose weight gradually. For safe and healthy weight loss, you should try to do it taking care of the nutrition in your food. Your lifestyle should be such that a fitness program has to be there to keep the extra fat off your body, for good.