Thursday, 9 January 2020

[www.keralites.net] What is Aerobic Exercise and Why should I do it?

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What is Aerobic Exercise and Why should I do it?

Definition of Aerobics:

Using the same large muscle group, rhythmically, for a period of 15 to 20 minutes or longer while maintaining 60-80% of your maximum heart rate.

Think of aerobic activity as being long in duration yet low in intensity. Aerobic activities include: walking, biking, jogging, swimming, aerobic classes and cross-country skiing. Anaerobic activity is short in duration and high in intensity. Anaerobic activities include: racquetball, downhill skiing, weight lifting, sprinting, softball, soccer and football.

Aerobic means with air or oxygen. You should be able to carry on a short conversation while doing aerobic exercise. If you are gasping for air while talking, you are probably working anaerobically. When you work anaerobically, you will tire faster and are more likely to experience sore muscles after exercise is over.

Cardiovascular Benefits

Aerobic exercise conditions the heart and lungs by increasing the oxygen available to the body and by enabling the heart to use oxygen more efficiently. Exercise alone cannot prevent or cure heart disease. It is only one factor in a total program of risk reduction; examples of other factors are high blood pressure, cigarette smoking and high cholesterol level.

Additional Benefits of Aerobic Exercise

In addition to cardiovascular benefits, other benefits of aerobic exercise include:

- Control of body fat. (Aerobic exercise in conjunction with strength training and a proper diet will reduce body fat.)
- Increased resistance to fatigue and extra energy.
- Toned muscles and increased lean body mass.
- Decreased tension and aid in sleeping.
- Increased general stamina.
- Psychological benefits - exercise improves mood, reduces depression and anxiety.

Avoid the Aerobic Curve.

The aerobic curve occurs when you begin exercising, increase your intensity level, hit the high point and gradually decrease your intensity level. The goal when exercising aerobically is to hit your target heart rate and maintain it for the entire exercise session. This works the heart muscle more effectively and burns more calories. Think of riding a bike, running or swimming - you start, hit your pace (or target zone), then you maintain your pace until the cool down. As your heart becomes conditioned, you will have to work harder to reach the target zone. Less conditioned athletes will reach their target zones quickly because their heart muscle isn't used to the workload.

Aerobic Classes (step, hi/low, slide, interval etc...)

In an aerobic class, you can do moves in low intensity or high intensity. The level of intensity depends upon how high you bring your arms (not whether the class is low impact or high impact). Aerobic instructors should show class members how to do moves in high or low intensity. Participants should choose their own level of intensity dependent upon their level of fitness and how frequently they exercise.

If you are too tired to continue exercising in an aerobic class, march in place for a while until you can resume exercising. IT IS NOT OK to stop in the middle of an aerobic class because your body is sending extra blood to the muscles. Stopping suddenly can lead to muscle cramping and dizziness (this is why all aerobic classes have a cool down at the end of the aerobic section).

Exercise Frequency

Cardiovascular fitness is an ongoing process and requires consistent reinforcement. To maintain your current level of fitness you should do aerobic exercise at least 3 times a week. To increase your level of fitness, try exercising 4 to 5 times per week.

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[www.keralites.net] THE MANY BENEFITS OF OLIVE LEAVES

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The Many Benefits of Olive Leaves

The olive leaf has been a sign of peace and prosperity for many generations. In Genesis, a dove returns to Noah's arc with a fresh olive leaf in its mouth pronouncing the end of the flood. Today the olive branch has become a symbol of peace and even appears on the flag of the United Nations.

We have heard plenty of the health benefits of olive oil, but very little of the health benefits of olive leaves. Recent research shows that the extract made from olive leaves can cure and protect from various diseases and symptoms.

It all begins with Pythochemicals ("plant chemicals") whose main purpose is to protect the plant from parasites and maladies. By consuming the plants, our bodies absorb the paythochemicals that protect us from the same hazards. One of those pythochemicals is called Oleuropein, which can be found in olive leaves.

Here are 10 health benefits of olive leaves:

1. They help prevent or slow down the development of cancer:
Findings from a study conducted in 2010-2011 show that the active ingredient in olive leaves can slow down the development of cancer cells in women who suffer from breast cancer, as well as slow down the development of Melanoma in cells that were taken from mice.

2. They encourage bone formation
In a study conducted in Spain in 2011, researchers discovered that the Oleuropein found in olive oils encourages the production of osteroblasts - large cells responsible for the development of the bone - which prevent osteoporosis and a decrease in bone mass.

3. They fight against bacterial and viral infections
Oleuropein is especially useful in fighting against micro-organisms such as viruses and bacteria. It transforms into elenolic acid in the body, which stops the reproduction of amino acids in viruses and bacteria, thus preventing them from replicating and spreading.

4. They prevent aging
Free redicals can damage the skin by disrupting the process of DNA formation. Olive leaves are rich in phenols, antioxidants who neutralize free radicals and help revitalize our skin.

5. They reduce inflammation
Oleuropein's ability to fight against germs can cure infections and relieve inflammation.

6. The lower blood pressure
Researchers found that oleuropein can also improve blood circulation and prevent blood clotting. Olive leaves can also balance your blood sugar levels by improving the activity of liver insulin receptors.

7. They Fight against cholesterol
Olive leaves are also known for their ability to stop the formation of LDL ("bad cholesterol") by preventing oxidation.

8. They Reinforce the immune system
The phytochemicals found in olive leaves support the activity of Vitamin C, which is essential to our immune system.

9. They cure infections
As part of its antiviral activity, olive leaf extract can also cure viral infections such as herpes and influenza.

10. And the list goes on and on...
Since olive leaves have anti-viral, anti-inflammatory and anti-fungal properties, they can also help in cases of malaria, allergies, psoriasis, CFS (chronic fatigue syndrome) and more.

Convinced? Go to the nearest health & nature shop and ask for olive leaf extract.

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[www.keralites.net] : : SUPPLEMENTS FOR A MENTAL EDGE

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Hands that serve are Holier than Lips that Pray

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Hands that serve are Holier than Lips that Pray

10 Supplements For a Mental Edge

New research shows that by taking the right supplements, you could keep your brain in tip top shape and ward off future mental decline.These are the top 10 brain-boosting nutrients that you should try to prevent memory loss and to keep your cognition in check.

Photo: digitalart/ freedigitalphotos.net

DHA

Docosahexaenoic acid, also known as DHA, is an omega-3 fatty acid that is a major building block within the brain. This nutrient is essential to brain function and the nervous system, and a deficiency of it has been linked to a number of memory problems and psychiatric disorders.

Many doctors and neurologists agree that taking an essential fatty acid supplement is one of the best things you can do for your brain. It has been shown that omega-3 supplementation can improve memory loss, depression, mood swings, dementia, Alzheimer's disease and attention deficit disorder. It is impossible to get DHA in your diet alone (it is found mostly in wild salmon and seed oils), so you should consider getting this nutrient in a supplement. Indeed, one study showed that elderly people with higher levels of DHA are half as likely to develop dementia and 40 percent less likely to develop Alzheimer's disease.

Vitamin D

Vitamin D, or the 'sun vitamin', is noted for its ability to lift moods, banish depression, improve memory and increase problem solving abilities. Also, adequate levels of vitamin D have been shown to be protective against certain kinds of cancers, diabetes, heart disease and osteoporosis.

You should consider taking vitamin D in a supplement because it is estimated that between 40 and 90 percent of adults are vitamin D deficient. So even if you spend a lot of time in the sun, you should think about taking a vitamin D supplement to improve your mental function.

Vitamin B12

If you feel that your memory isn't functioning like it used to or your mind is foggy, you may have a vitamin B12 deficiency. This happens to be the most common vitamin deficiency in the United States, especially among senior populations who have poor absorption. Also, vegetarians and individuals who eat little to no meat are at risk for deficiency because animal products are the only natural sources of B12.

A new study by Oxford University found that a combination of three B vitamins, folic acid, B6 and B12, could prevent mental decline, dementia and even be an effective treatment for Alzheimer's disease when taken together. If you feel that you may have a deficiency, or have been told so by your doctor, you should consider taking a vitamin B12 liquid supplement tablet every day.

Photo: samuiblue/ freedigitalphotos.net

Antioxidants

Antioxidants are critically important to your brain's function. The protect brain cells from free radical damage and prevent premature brain cell aging. They are most commonly found in plants and berries from tropical regions. This is because the plants must have a high level of antioxidants to fight off the free radicals of UV radiation from the sun.

However, most of us do not consume blueberries, cranberries or raw cocoa beans every day and for that reason it is important to take an antioxidant supplement. The supplements are also more highly concentrated so that you get much more antioxidant power than you would in your regular diet.

For more in medical advice -- click here>>

Vinpocetine

This nutrient is derived from the periwinkle plant and increases blood flow to the brain, which in turn enhances the brain's use of oxygen and protects the brain from free radical damage. Vinpocetine has recently been considered a promising natural treatment for Alzheimer's and it has been shown to reduce post-stroke dementia.

Vinpocetine has only recently become available in the United States, but in Europe and Japan it has long been considered an effective treatment for a number of brain and memory disorders, available by prescription only.

Alpha GPC

L-alpha-glycerylphosphorylcholine, or alpha GPC is a nutrient vital to brain development and healthy brain membranes. This nutrient also shows promise as a possible treatment for Alzheimer's and to enhance memory and cognition. It also helps form acetylcholine, a primary neurotransmitter involved in memory and learning processes. It is difficult to get your hands on yet, but it is good to know that it exists.

Bacopa Monnieri

Bacope monnieri is a Ayurvedic herb that has been used in India for centuries to enhance memory, learning and concentration. It also has been noted for its calming effects and has been used to treat anxiety, deal with stress and promote better sleep. There have not been a lot of studies on this herb, so many of the benefits are what are known from tradition, and not science.

Huperzine A

This one has been proven by science. A compound present in Chinese club moss has been noted to help with dementia, depression, memory loss and anxiety. This alkaloid works by blocking a brain enzyme that breaks down acetylcholine, the neurotransmitter responsible for memory and learning abilities. This natural supplement contains an active ingredient similar to the popular Alzheimer's drug Aricept.

ALC

Acetyl-I-Carnitine, or ALC, is an amino acid that also acts as a powerful antioxidant. Research has found that it can improve mental clarity, focus, mood and memory. It has been shown to boost the brain's processing speed, help prevent Alzheimer's disease and protect brain cells from toxins and oxygen deprivation.

Ginkgo Biloba

Ginkgo is one of the most widely used herbal remedies in the world. It has been used for a number of brain-related problems, such as poor concentration, forgetfulness, headaches, fatigue, mental confusion, depression and anxiety. It works by increasing blood flow to the brain and many brain enhancement products use it as a component.

However, there is some recent controversy regarding ginkgo's effectiveness. It has tended not to help Alzheimer's patients when tested in a six-year study. Therefore, Ginkgo can be used as a method of mental enhancement, but it will not prevent or aid more serious mental conditions.

Pick up one of these supplements and let your brain get to work!

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[www.keralites.net] WHY AMLA IS GREAT FOR HEALTH.

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Why amla is so great for your health

Ever wonder why it is suggested that everyone should have one piece of amla on a daily basis? Well studies have shown that Amla or the Indian gooseberry is packed with nutrients and can actually help you live a longer healthier life.

Amla is one of the most important fruit, grows well in a warm climate. It is known to be a rich source of Vitamin C. So much so, that one small amla has as much Vitamin C as 2 medium oranges. Packed with compounds like polyphenols, minerals like Iron and zinc and vitamins like Carotenes and Vitamin B complex, amla can definitely keep a number of diseases at bay. Here are a few benefits of this amazing fruit:

Acts as an antioxidant: Rich in Vitamin C and polyphenols, amla is a great source of antioxidants. Research has shown that it has a high content of tannins, which when combined with polyphenols gives the fruit a unique free radical scavenging property. This unique asset helps reduce the damage caused by free radicals on the body.

Protects your heart: Amla is known to reduce cholesterol, and keep heart disease under check. Rich in fibre and iron, it is very effective in controlling the oxidation of LDL (Low density lipoprotein). Oxidation of LDL releases free radicals which are known to cause coronary artery disease, therefore stopping this oxidation is essential for preventing heart disease. Amla also helps to maintain cholesterol levels by inhibiting the oxidative properties of a chemical called thiobarbituric acid (TBA) that induces LDL oxidation. Another benefit of this wonder fruit is that it prevents arthrosclerosis (accumulation of plaque in the arteries) thereby protecting you from heart disease.

Controls diabetes and its complications: Research studies show that the polyphenol- rich fruit actually has properties that can protect the body from the oxidative properties of high blood sugar. The same compound is also effective in preventing the insulin resistance caused due to a high fructose diet. What this means is that the fruit can actually assist in the proper absorption of insulin leading to a drop in blood sugar in diabetics.

Protects you from cancer: Packed with antioxidant properties, amla has the potential to keep cancer at bay. Research into this particular property of the fruit, has found that it had the potential to prevent cancer by helping the body fight the harmful effects of chemicals that are carcinogenic. It also helps to inhibit the further growth of cancer affected cells. Apart from this, Amla extract can reduce the harmful effects of radiation andchemotherapy without reducing their beneficial effects as an anti cancer treatment.

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