Health and Fitness Guide for Men

Tips and Advice for Choosing Tennis Shoes

2010-03-31T02:00:00.000-07:00

What`s more important when
choosing a tennis shoe? Check these out.

# Cushion: Cushioning is especially important
in the heel counter.

# Side support: Side support, also called lateral
and medial support, is also important.

# Back-of-head fit: Try on the shoe, and then put
your little finger behind the heel. It should fit snugly.

# When buying online, look for one of your shoes
that fits you perfectly well, check the size number
and choose the same size online.

# Toe box(top front of shoe): Make sure the toe
box is not too tight or too loose.

# Traction: Keep in mind the surface you play on
most often. Rubber gives better traction than
synthetic materials such as polyurethane but is
less durable.

Check out some carefully selected shoes right here.

Tips and Advice for Choosing Racquetball Shoes

2010-03-30T02:00:00.001-07:00

When buying racquetball shoes, consider
the tips and advice below:

# Choose side-to-side support
over flexibility and cushioning.

# Choose a heavy shoe with lots of support.

# The tread should be relatively smooth - compatible
with hard wood surfaces.

# Choose the brushed cotton jersey sock over terry liners.

You may want to check these out.

Tips and Advice for Choosing Fitness Exercise Shoes

2010-03-30T02:00:00.000-07:00

AEROBIC SHOES:

When selecting shoes for aerobic
fitness, the following tips and advice
should be considered;

# Check the width of the shoe at the widest
part of your foot. The bottom of the shoes
should be as wide as the bottom of your foot;
the uppers should not go over the side.

# Look for leather or nylon uppers. Leather is durable
and gives good support, but it can stretch. Nylon
won`t stretch and gives support, but it`s not as durable.
Canvas generally does not offer much support.

# Look for rubber rather than polyurethane or black
carbon rubber sole. Treads should be fairly flat in the
forefoot, If you are exercising on carpet, you can go
with less tread, if you`re exercising on gym floors, you
may need more grab.

Here are carefully selected fitness shoes that you may
like so much.

Top Ten Tips for An Energizing Lifestyle

2010-03-29T02:00:00.000-07:00

Whether you are an early bird
or a night owl, the following rules
can help boost your energy level:

1. At breakfast, eat at least one serving of protein
-rich foods such as legumes, meats or low-fat diary
and at least two servings of fruits, vegetables and grains.

2. Limit caffeinated beverages to three servings or
fewer and don`t drink tea and coffee with meals.

3. Never eat sugar alone and limit your daily intake
to 10 percent of total calories.

4. Eat several small meals and snacks approximately
every four hours.

5. Eat a moderate-size, low-fat lunch that contains a
mixture of protein and carbohydrates.

6. If you crave for protein and carbon hydrates, plan
a carbohydrate-rich snack for your low-energy period
of the day.

7. Do not overeat in the evening and avoid excessive
snacking after dinner.

8. Avoid severe calorie-restricted diets. People who
repeatedly diet or consume very low calorie diets
report that they have trouble concentrating, experience
impaired judgment and have poor memory.

9. Drink at least six to eight glasses of water a day.
Chronic low-fluid intake is a common but often
overlooked cause of mild dehydration and fatigue.

10. Limit your alcohol consumption. Alcohol
dehydrates the cells and suppresses the nervous
system, causing poor attention, fatigue and sleep
disturbances.

Here, you will find all the tools that you need to
make your healthy life complete.

'' Do not wait to strike till the iron is hot; but make
it hot by striking.''
William B. Sprague.

How To Achieve a Good Eating Habit

2010-03-27T16:05:00.000-07:00

Behavior modification toward
a good eating habit can be a
big challenge when you have
decided to eat healthily in order
to enhance your healthy living.

The starting can be discouraging

at first but once you have taken the first step, The subsequent steps
become as easy as you can imagine.

Now, the following tips and advice can help you change your eating
habit for a better, healthier and happier life:

1. Keep a log of the times, setting reasons and feelings associated
with your eating.

2. Set realistic long-term goals - for example, loss of a pound per
week instead of 5lb per week.

3. Avoid the total deprivation of enjoyable foods - occasionally
reward yourself with a small treat.

4. Eat slowly and realize that the sacrifices you are making are
what you feel are important for your your health and happiness.

5. Put more physical activity into your daily routine - taking stairs
instead of elevators or parking in the distant part of a parking lot
for example.

6. Reward yourself when you reach your goals - with new clothes,
sporting outfits or equipment, a vacation trip etc.

7. Share your commitment to a good eating habit or weight-loss
with your family and friends. They can support your effort.

8. Keep careful records of daily food consumption and weight change.

9. Be prepared to deal with occasional setbacks in your quest for weight-loss.

10. Remember that low-fat, low-saturated fat, and high-complex
carbonhydrated meals in combination with regular physical activity
is the basis upon which these strategies are applied.

'' Understand how your body works, respect it, and take care
of it, and it will take good care of YOU''

Anthony Robbins.

Healthy Food Nutrients for Well-Being

2010-03-06T15:04:00.000-08:00

It is becoming increasingly difficult to get adequate

nourishment from our food, and most of us are

unaware of what foods we put into our mouths.

Without realizing it, we deprive ourselves of the

proper nutritional balance the body must have to

function to its full potential.

Here are few but essential food nutrients and

eating guidelines that can help you improve your

eating habit as well as your body to function properly:

1. You need fluids: Water is the BEST way to

obtain fluids. Other good fluids include “fresh”

squeezed juices, herb teas, and clear sodas. Coffee

and tea are permissible in small amounts, when other

drinks are not available.

2. You need whole natural-complex carbohydrates:

You can get these nutrients from fruits and berries

(one or two servings a day), vegetables (five or six servings a day),

and grains (one or two servings daily). At least half of your vegetables

should be eaten raw. Eat nuts and seeds (lentils, dry beans, garbanzos, peas, etc.)

3. You need protein: Protein that comes from a living

source is much more likely to be balanced. You can be

certain of obtaining a good balance if you mix various

sources of protein. Eggs, nuts, seeds, grains, legumes,

sprouted seeds, low-fat meats, fish, chicken, and turkey

are the best sources of protein.

4. You need vitamins and minerals: These essential

elements are found best in vegetables, fruits, whole grains,

and nuts. I think supplementation is necessary for every body,

since it is unlikely anyone can obtain sufficient amounts of

these life-sustaining essentials without supplementation.

5. You need fats and oils: These should be in their liquid

forms and at room temperature. Soy, corn, linseed, peanut,

safflower, and sesame seed are the best oils.

6. You need adequate bulk: These can be obtained from

whole grains, whole fruits, seeds, nuts, and vegetables – preferably raw.

"If we eat unwisely, we may well be digging our graves with our teeth."

Unknown Author.

Fitness Exercise 'Dos' and 'Don`ts'

2010-03-05T14:50:00.000-08:00

In this post, I am going to elaborate more on

some of the mistakes people make when they
engage themselves in physical exercises.

The following are my suggestions for your
stamina-building exercise program:

# Don`t over do it: One of the biggest mistakes
people make in starting an exercise program
is to ''over do it'' at the beginning. The beginner
should not charge into any fitness program as
if it had to be completed by force. Whether you
are 20, or 40 or even 65, start slowly and build
yourself up. Any time you end an exercise period
feeling stiff and sore and exhausted, something is
wrong. Either you`re sick or you are over doing
it.

# Always exercise when it`s cool: If you exercise
and over do it on a hot day, you`re asking for trouble,
even a heat stroke or a heart attack.

# Exercise when you`re hungry: Never, ever exercise
on a full stomach.

# Don`t exercise - particularly run in the dark in
unfamiliar territory. It is too easy to sprain an ankle
or break a leg by stepping into a chuck hole.

# Use footwear that fits you, and which is designed
for your activity. This is especially true for runners.

# After you have finished with your exercise, do
some little stretching. This will keep your muscles
more active and make your body more flexible.
But DON`T OVER DO IT!

"Exercise is the chief source of improvement in our faculties."
Hugh Blair.

Flexibility Development Guidelines for Men

2010-02-24T13:07:00.000-08:00

The ability to move your joints through their full
range is an asset that can be maintained throughout
life. As a child, you`re naturally flexible, but as you
age, flexibility tend to decrease.

Disuse, injury, excessive body fat, and muscle
imbalance are common factors in this loss of range
of motion. You can maintain youthful flexibility by
incorporating stretching into your regular workouts.

The following guidelines can help you achieve a
good balance of flexibility.

# Warm up before stretching: An increase in muscle
temperature produced by fast walking, slow jogging,
jumping jacks, or other large muscle exercise will
make stretching safer and more productive. You`re
sufficiently warmed up when you begin to sweat.

# After warm-up, use stretching as preparation for activity:
While some feel that stretching during warm-up
decreases risk of injury in the activity that follows,
there is no evidence that this is true.

Warm up stretching is different from planned program
of stretching for general flexibility. Warm-up stretching
can be limited to what is essential, avoiding overstretching.
Stretch muscle groups used in the activity, hold at
the point of tension for 5 to 10 seconds, and do not
push for flexibility increases. Any gains will be minimal
due to the tightening effect of the workout that follows.

# Stretch for flexibility during cool-down: Muscles
are warmest and more elastic at this point. Stretching
is easier. More permanent changes in muscle lengthening
occur with low-force, long-duration stretching if muscles
are allowed to cool in a stretching position.

Cooling muscles before releasing tension apparently
causes muscle collagen - the connective tissue, like
stretched taffy, to stabilize toward its new stretched length.

# Stop at the point of tension, not pain: Stretching
to the point of pain, or until muscles quiver can risk
overstretching injury.

# Don`t bounce: A sustained stretch is more effective.

# Incorporate 8 to 12 stretches into your program:
Since flexibility is specific to a joint, a well-planned
program for general flexibility will contain one stretch
for each major muscle group. Warm-up or cool-down
stretching may contain fewer exercises because such
stretching is activity specific and has different goals.

Pay particular attention to body areas that are least
flexible and stretch them more often.

# Strive for muscle balance: When stretching muscle
on one side of a joint, stretch those on the other side
as well; for example, if you stretch the right leg,
stretch the left leg, too.

''Success is the sum of small efforts, repeated
day in and day out''
Robert Collier

Rest / Sleep - A Good Tonic for Well-Being

2010-02-22T09:29:00.000-08:00

There are many people who suffer from insomnia

- they just can`t sleep. To some extent this is due
to the high-pressure, tension-ridden world, we
have to live in, for greater part of the inability to
sleep lies in mind.

The biggest enemies are mental unrest, worry,
fear and anger. If someone has a problem, financial,
an argument with someone, misunderstanding with
a loved one, loss of property or the like, then it is
probably that sleep will not be induced as the problem
is turned over in the mind during sleep time.

There are ways to help gain your precious sleep.
Read a little, or play soft music in a dim airy room,
they should help. You remember the lullaby of a
mother or rocking her baby to a nursery rhyme
are the oldest example of many soft music to induce
sleep. Many do cover themselves with too much
bed clothing for comfort.

The following additional ideas can help you have
a good sleep or rest.

# Try to cultivate a positive attitude towards sleep.
Think of it as an enjoyable and pleasant part of
the 24-hour cycle of your life - therefore it is a
necessity and a must. You need to revitalize
your physical and mental powers through sleep.

# Establish a regular pattern of decreasing activity
as the time for sleep approaches. A warm bath or
reading may be part of the ritual. Give yourself
enough time to unwind.

# Use your daily exercise to reduce nervous
tension.

# After you`re in bed reduce the tension in the
body.

# Don`t panic when you feel you`re about to to have
a poor night sleep. Most people sleep much more
than they think even on a poor night.

# Learn not to probe your problems during
bed time.

Think of pleasant things and you`ll soon fall asleep.

3 Easy Ways to Overcome Backache

2010-02-20T12:12:00.000-08:00

Many people are likely to be off work daily with
some kind of back trouble. It is believed that a
lot of these back-troubles or injuries are caused
through the increase effect of bad posture when
sitting or driving a car and when lifting objects.

There is the need to maintain, through exercise
a flexible spine(the long cervical bone at your back)
with strong and firm back muscles. One cannot feel
well and full of life if the back muscles are weak.

Below this post are very simple but effective illustrated
exercises to help overcome a weak back; each is fairly
easy to carry out at any time of the day.

Remember to start gently and work within your capability.
In other words, you are cautioned not to over do it. Increase
pressure by repetition as you get used to the exercise.

# Sample Exercise 1.
Starting Position: Lie on your back with hands by the sides.

Action: Bring knees to chest position, clasping arms a few
inches below knees. Now pull knees and thighs tightly against
chest. At the same time raise your head and try to touch your
knees with the tip of your chin. Hold this squeezed position for
at least 5 seconds. Return legs to straight back to position.
Repeat 10 times. Exhale as knees bend to chest and inhale as
legs are straightened. Carry out daily on hard surface. This has
a better effect.

# Sample Exercise 2.
Starting Position: Supporting the full body, face down, on hands
and toes the back arched.

Action: Swing the pelvis(hips) from side to side. The movement
should be to the limit of your capability from one end(right) to the
other end(left). Think of effective on the spine - a full s-t-r-e-t-c-h
for effectiveness. The exercise should be done slowly and must be
done correctly for effect. Repeat 5 times daily. You will find the
movement tiring at first. It is never easy, but it must make evey
bone pull away from the next to it.

# Sample Exercise 3.
Hanging with full arms stretched is perhaps the best back exercise.
Starting Position: Hang from a bar, a door frame, a tree and try to
become as limp as possible.

Action: Start crossing your legs over one another - right over left
and then left over right. Hang for 20 seconds every day until you
can hang for 50 seconds every day. This exercise will stretch the
spine - the full vertebral column - from the neck to the base of the spine.

''Energy and persistence conquer all things''
Benjamin Franklin.

Fitness Walking - It`s Benefits and Importance

2010-02-19T12:20:00.000-08:00

In this post are the general benefits that you`ll

gain after engaging yourself in an effective fitness
walking program.

Here is how walking regularly can benefit your health.

# It trims you down: As you`d expect, walking tones
your leg muscles so that they appear slimmer and
more muscular. And it`s no surprise that walking
also helps promote long-term weight loss. But the
benefits of pounding the pavement go beyond a
reduced fat. In fact, walking can send fat fleeing
from all parts of your body.

# It peps you up: In addition to trimming and toning
your body, walking shapes up your insides. It
benefits your circulatory system directly by
strengthening your heart and enhance the flow of
oxygen to your brain. And brain full of oxygenated
blood means higher spirits and extra get-up-and go.

# Makes your lungs active: Walking also gives your
lungs a workout, which makes your breathing and
metabolism more efficient. As a result, your overall
stamina and endurance will increase, and you`ll feel
more energized all day long. In addition, you`ll feel
better about yourself with every step you take because
you`ll feel and look better, too.

# It reduces your risk: If you have sedentary lifestyle
- if you`re someone who sits a lot, a walking program
can be your best health insurance policy - a policy
to prevent disease, and not pay for it`s treatment.
In addition to helping you reap the health benefits
of avoiding weight gain, walking can do a lot to
bring down slightly high blood pressure. Because
walking prompts blood vessels to widen up, your
blood can flow through them more easily, which
causes your pressure to drop.

Also, walking helps reduce stress - a definite plus
when high blood pressure is a problem.

# It lengthens your life span: For every hour you
walk, you can add an hour to your life. Walk
regularly, and you can strut your stuff for many
more years.

For all these reasons, strolling goes a long way
toward reducing your risk of developing heart disease.

''The way to get started is to quit talking and begin doing''
Walt Disney

Fitness Walking Tips for Men

2010-02-18T12:41:00.000-08:00

You lead a very busy life. You run a lot of
errands - in your car. And you have little time to
exercise you body. If this sounds like you,
believe it or not you`re sedentary - you spend
a lot of time sitting down. And folks who don`t
exercise just don`t live as long as those who do.

The good news is that you don`t have to join a
gym or buy a bike to become more fit. You can
significantly improve your health - and keep your
mind and body young - simply by doing something
you learned as a kid: walking.

Just follow this simple step plan, and you`ll be
strolling down the road to better health.

# Get approval: If you haven`t exercise in a
while or have never walked for exercise, see a
doctor for a checkup and tell him/her about your
plans to begin a walking program.

# Draft a contract: To help you focus on your
goal - and then stick with it - write up a document
that states what you wan to accomplish. Include
when, where, how long and how often you`ll walk.
As you reach your goals, reward yourself with a
healthful treat such as a new pair of walking shoes.

# Choose good shoes: Walking may be the cheapest
form of transportation, but it`s not free. To
avoid injury and enhance enjoyment, you`ll need
to invest in a good pair of walking shoes. While
almost any type of athletic shoes will work, you
may want to try those made specifically for walking.

# Warm up: Stretching your muscles before walking
will decrease your risk of injuring them. Then
get your legs and body primed for action by
walking slowly for a few minutes.

# Take is easy and slow: At first, try walking
for 5 - to 10 minutes. Do this every day for a
week to get your muscles and feet accustomed
to the exercise. During the second week of your
walking program, take several 5 - to 10 minutes
walk throughout the day. This is less likely to
leave you with sore muscles or blister than if
you take one long walk.

Each week after that, gradually increase the
amount of time you walk until you`re walking
at least 30 to 40 minutes total per day, no fewer
than three times a week.

# Perfect your posture: When you walk, stand tall,
relax your shoulders and let your arms swing
naturally. Keep your pelvis tucked forward so your
lower back remains as straight as possible.

# Chart your course: When you begin your program,
walk at the same time and in the same place every
day, if possible. This will help get you into the habit
of walking. After a few weeks, you can vary your
route. If you`re walking at night, carry a flashlight
and wear light-colored or reflective clothing.

# Cool down: At the end of your walk, slow
your pace and wind down. Then follow the same
stretching routine you used for warming up.

# Keep an exercise journal: To track your progress,
write down how far and how long you walked
each day. You can also add inspiring quotes or
jot down what you saw or how you felt while walking.

# Listen to your body: When you first begin your
walking program, you may experience some fatigue
or find that you`re breathing harder or that your
heart`s pumping faster than usual. These changes
simply mean that your body is adjusting to your
new exercise routine. However, if you experience
any pain, stop exercising and see your doctor.
Above all, walking should be pain-free and fun.

READY, SET, WALK!

Fitness Tips and Advice for Beginners

2010-02-16T08:44:00.000-08:00

Every individual needs body exercise and fitness
to stay healthy and to help them carry out their
day-to-day activities with much ease. I am not
talking about the super-fitness required by athletes
and super stars, but the every-day-need essential
fitness that is so vital to each individual for his own
well-being.

No matter how hopeless you may feel, whatever physical
shape or form you may be in, or whatever your age, you
can always improve upon your health, strength and your
figure.

Everyone can do exercise at any place that is most
convenient to them.

The following are the basic requirements for exercise:

# Timing: Exercise can be performed first in the morning
or late in the evening, before one retires to bed. The time
should be a matter of convenience. As much as possible,
the selected time should be a routine period.

# Dressing: It is very important to be dressed properly for
exercises. Your dressing code could be a T-shirt, singlet/
blouse, shirt should be ideal for the trunk. A pair of shorts,
pants, shirts or loose gown will do for the female. Some
prefer performing in track suit, which should be worn to
protect the body after vigorous exercises. The important
thing is to dress conveniently for the occasion.

# Space: For aerobic exercises, you may take to the road
for jogging, brisk walking; interval running - running alternate
with walking without breaking over a prescribed or predetermined
distance or period.

1. Exercises under this head could be performed on a field
    running round on a track.

2. The gymnasium presents a better facility for all kinds of
    exercises in the cold and temperate seasons.

3. For your daily dose, however, exercise could be
    performed in a small space - in the compound on a
    mat or a clean bare floor or on a carpet. Some have
    just enough space for exercise in their bedrooms.
   Exercises are mainly performed with no or minimum
   small apparatus e.g skipping rope.

# Improvement index: Indication of effectiveness is
evident, when the body feels better; the muscles are
toned up nicely and active; one goes through the day`s
normal activities in a more heartening manner without
feeling or noting tiredness; also there is general figure
development and improved body shape.

''Forewarned, forearmed; to be prepared is half the victory.''

Miguel de Cervantes Saavedra