Material Monster

What to wear, and what not to wear to the gym? When this
million-dollar fitness equipment apparel question presents
itself on gym days, even the strongest muscles turn to jelly.

Fitness equipment apparel has the potential to become the
make-or-break factor in a fitness program - especially if you
are just starting out with your get-in-shape routine.

The idea isn’t to make your fitness equipment apparel part of
your workout-routine. This can easily happen if you are
constantly lifting straps, instead of weights; tying laces,
instead of being tied up at the workstation; doing pull-downs,
instead of pull-ups; or giving an entirely new meaning to doing
push-ups.

You don’t want to be wrestling to improve the flexibility of
your fitness equipment apparel, instead of your body’s. If your
clothes have some stretch in them, it will be much easier to
stretch yourself to the limit!

Let’s start with fitness equipment apparel fabrics. To make the
most of your time in the gym, you have to feel completely
comfortable. Dryness, tear and abrasion resistance, stretch,
ventilation, ease of movement, and durability are all factors to
keep in mind.

Look for labels with references to materials such as Supplex,
Lycra, Spandex, Cotton, Polyamide, Coolmax, Dri-Fit, or a
combination of these. Cotton on its own is usually not the best
choice. It tends to hold on to moisture, becoming unpleasantly
clammy and heavy. Who goes through the workout effort in order
to g��n weight?

If you want to keep your cool, it is important to choose
light-weight, tight-fitting fitness equipment apparel. The
materials should have the characteristic of pulling sweat away
from your body, transporting it to the outside of the material.
The moisture can then evaporate, leaving you dry and comfortable.

An example of this is the Nike Dri-Fit range, where a
high-performance microfiber polyester fabric with this quality
is used. On a hot day, you wont need more than this. On a cold
day, a base layer can be added for extra warmth.

For superb ventilation, knit-in mesh panels under the arms, and
at the back are incorporated into some fitness equipment apparel
ranges. Make sure you have no excuse to throw in the towel
during those first, demanding weeks, by checking for tubular
seamless body construction, and flat stitching. You don’t want a
seam chafing you raw in an unmentionable place!

The bottom-line in fitness equipment apparel usually consists of
shorts. If you don’t feel comfortable in these, choose
easy-to-wear calf-length or full length workout pants. A good
choice is Moving Comfort’s range. DriLayer fabric, a mixture of
Polyester and Lycra, will keep you cool, and it remains almost
pill-free even with repeated washing.

You can also try the Adidas fitness equipment apparel range.
Their �Mind Body� Moisture-Wicking Pants, will
keep you cool and dry. These come with an elasticated waist, and
a drawcord. It has handy on-seam pockets. The hem is open for
comfort.

A fitted t-shirt or tank top takes care of the top half of your
fitness equipment apparel search. Try a stylish, Nike Rock ‘n
Sport Top for women. A nice touch is the sleek racer back.

A vital part of your fitness equipment apparel is your shoes.
Cross-trainers may be your best choice for the gym. Look for
good support, flexibility, and cushioning.

The Optima is a good shoe to start with. It is durable and
receives excellent reviews. It offers a 5mm sole. The breathable
canvas upper ensures comfort, and a good fit.

Another sensible choice would be New Balance. With ABZORB
cushioning in the heel, you are assured of excellent shock
absorption. Leather upper offers comfort and breathability.
Durability is improved with the solid rubber outsole.

The Nike Shox range includes lighter, flexible shoes in their
fitness equipment apparel. These are excellent for workouts.
Nike concentrated on cushioning and impact protection in the
design. Internal stitching, and a one-piece tongue and
innersleeve prevent chafing.

The four Nike Shox columns are made of a resilient foam that
enhances the durability of the shoe. The shoe has an extremely
responsive feel. Lightness is added with a lattice design.

It is a good idea to keep the color scheme of your fitness
equipment apparel on the dark side throughout. This will give
you a more streamlined look. A loose t-shirt for before and
after the workout, may also lessen any self-consciousness. All
the major manufacturers such as Adidas, Reebok, and Nike, offer
quality, moisture-wicking gym wear.

When you buy fitness equipment apparel, little thought goes into
the research behind the brandname. Nike’s laboratory, for
instance, has some of the most sophisticated scientific
equipment to enable researchers to come up with the best designs
and materials for peak performance.

The processes involved in testing include motion analysis,
kinetics, foot-pressure measurement, ankle range of motion,
heart-rate monitors, high-speed video, temperature sensors, and
much more. All this to bring you the best possible shoes,
shorts, or tops.

If you are partial to a particular equipment range, why not show
your loyalty by wearing fitness equipment apparel with their
brand name? Companies such as Cybex and Nautilus offer all you
need to be able to make the most of your time in the gym.
Nautilus offers the Dri-Release� range, with shorts,
tanks, and other apparel choices for your workout.

You have to feel so comfortable that you are able to forget
about your attire. You can’t work on your own flexibility if
your clothes doesn’t show some flexibility first! Your fitness
equipment apparel has to be able to MOOOVE with you..

For more information visit Best-Gym-Equipment.com a>

No matter what your genetics are like, you still have to eat
properly if you’re going to reach the muscle building goals you
set for yourself. Hard training is just the stimulus, in order
for it pay off, you need to eat correctly.

Here are 10 simple, easy-to-follow tips you can use in your
daily eating that will help you build muscle and get the
rock-hard physique you’ve always wanted.

1. Get enough protein

Since protein is the main nutrient responsible for muscle
growth, you want to take in at least 1 gram of protein for every
pound of body weight. So if you weigh 200 pounds, you need at
least 200 grams of protein each day.

Heavy, intense weight training usually requires an increase in
protein consumption, so you may want to shoot for 1.5 grams per
pound of body weight.

2. Get enough carbs

Your body uses carbs for energy when training. If you don’t eat
enough carbs, your body will break down muscle tissue for fuel.
This will stop your muscle building goals dead in their tracks.

Taking in enough carbs during the day will help fuel your
workouts and leave your muscle tissue alone.

3. Consume healthy fat

Foods containing unsaturated fats, especially monounsaturated
fats, are beneficial when trying to build muscle mass. Fish
oils, olive oil, flax seed, borage, and CLA help in creating
hormones that are used in the muscle building process.

4. Drink at least a gallon of water

Water is essential for overall health and well being. Our bodies
are made up mostly of water. Keeping it well hydrated helps
everything from protein synthesis to digestion.

It also helps with vitamin and mineral absorbtion. If you want
your body to operate at its peak, you need to drink at least a
gallon of water each day.

5. Get enough fiber

Fiber is needed for your body to operate ideally. It helps in
the digestion process. Try and get your fiber from complex
carbs, fruits, and vegetables.

30 grams of fiber each day is the minimum amount you want to
consume.

6. Eat more vegetables

Try to get at least 5 to 6 servings of veggies each day. Not
only are veggies important for their nutrients like vitamins,
but they offer alot of food at a very low calorie total.

You can virtually eat all the veggies you want and not worry too
much about the calories. Also, veggies offer plenty of bulk and
fiber, which can be helpful when processing a high-protein diet.

7. Eat fruit

Many bodybuilders are scared to eat fruit because of the sugar
content. But fruit is an excellent source of fiber, carbs,
antioxidants, and other important nutrients.

It’s true, too much fruit can add to the sugar and calorie
totals for the day, but you’re fine by taking in 2 to 3 servings
a day.

8. Use only proven supplements

Most supplements simply do not work. So instead of trying to
find the magic pill, stick with what’s proven to work.

Use protein, creatine, glutamine, essential fatty acids, and
multivitamins. If you work hard in the gym and eat right,
supplements will help you.

If you skip on the first 2, supplements are a waste of money.

9. Eat eggs and fish

Fish is an excellent source of both protein and healthy fats for
someone looking to build muscle. Fish like salmon and sardines
are high in Omega-3 fatty acids, which are beneficial for muscle
growth and recovery.

Eggs are inexpensive, easy to cook, and can be used in many
different ways to increase protein consumption.

If you’re on a low fat diet, stick with just the egg whites, but
if you’re trying to bulk up, use the yolks as well.

10. Eat 5 to 6 meals each day

Eating often throughout the day helps to provide your body with
a steady stream of nutrients it needs to build muscle.

Also, eating smaller meals will help speed up your metabolism,
so that your body uses the food as energy, not storing it as
body fat.

These 10 powerful nutrition tips are both easy to follow and
very effective. The more of them you use each day, the more
likely you are to build muscle mass.

So why are treadmills STILL the #1 home exercise machines with shoppers? And why are treadmill still the most popular exercise machines at the gym? Because they get weight loss results!

Here are the top 5 ways home treadmill workouts can help you lose weight, burn calories and get fit fast:

#1: A Treadmill Helps You Burn MORE Calories by Battling Exercise Boredom

We all know that exercise is a must if you want to burn fat and sculpt a better body quickly. But what do you do if you don’t LIKE working out?

What if you get bored or don’t like logging hours in the gym with all those muscle boys or short-shorts women?

One viable option is the home treadmill, because of all the things it allows you to do to FORGET that you are exercising in the first place.

You can set it up in front of the television and watch your favorite episode of ER or Oprah. An hour will fly by and you won’t even notice that you’ve been walking (or running).

Many treadmills also come with a magazine or book rack. What about walking uphill (a MEGA calorie burner) while reading your favorite mazagine or novel?

How easy is that?

And the more you enjoy your workout (or the more you can forget that you’re exercising) , the more time you’ll spend burning calories on your treadmill.

#2: The Treadmill is Unmatched For Workout Versatility.

Most funky fly-by-night exercise gadgets only allow you to do one thing. One repetitive motion that your body quickly adapts to (and that means less calories burned.)

A treadmill - on the other hand - gives you a lot of workout versatility so your body continues to be challenged to burn calories.

If you’re just starting an exercise program you can start with a slow walk and then speed it up as your body gets into better shape. If you’re training for a marathon, you can run at a steady pace and even build in sprints.

You can power walk or do a slow steady jog. Many treadmills will let you walk uphill. Some even come with handweights so you can build in upper body exercise as well.

There are countless ways you can vary your workout with a treadmill so that you continue to challenge your body and burn calories.

#3: A Treadmill Helps You Burn MORE Calories by Increasing Your Exercise Frequency

A new 3 year study conducted by the University of Stanford’s Graduate School of Business has found that consumers are overpaying for gym services.

The study concludes that most people overestimate how often they will use their gym membership and that most don’t visit the gym often enough to justify their membership costs.

Perhaps the reason may be that many people just don’t have the time to go. But here’s where a home treadmill can help you actually increase your workout time and frequency.

Experts tell us that two 15-minute workouts can give us the same exercise benefits as one 30-minute workout.

A treadmill allows you to split your workouts up into mini-workouts and still burn just as many calories.

Maybe you want to go for a 15 minute wake-up walk in the morning. Maybe it’s a 20-minute light jog at lunch. What about a 10-minute power walk just before dinner to curb your appetite or fight night-time boredom?

Whether it’s 5 minutes, 10 minutes, 15 or 20, it all adds up in weight loss. With a treadmill, YOU’RE in charge of your workout time.

#4: A Home Treadmill Gives You the Benefit of All-Year-Round ANY Time Exercise

Ok, here it is - one of the MOST IMPORTANT benefits of having a home treadmill:

CONVENIENCE, CONVENIENCE, CONVENIENCE

If you live in northern climates you know that walking or jogging in the snow and ice is NOT fun. What about when it’s raining? Scratch exercise off the list.

A home treadmill can be one of the best exercise comforts around because you can use it regardless of the weather or time of day

AND you can also exercise in any type of clothing that you want (no worrying about wearing that ratty t-shirt to the gym!).

#5: By Using the Large Muscles in Your Legs, A Treadmill Helps You Burn MAJOR FAT Calories

A recent Woman’s World article made the startling claim that, contrary to popular belief, gentle walking is one of the BEST ways to burn fat.

Why?

It seems that gentle walking allows your body to go STRAIGHT to the fat stores for energy instead of first depleting your sugar (glycogen) stores (used by your body for quick energy).

Not only that, there’s been countless studies including one by the American Medical Association, that rank a treadmill as the #1 cardiovascular machine for losing weight and burning calories.

Working the larger muscles in your legs burns maximum calories which means more weight lost. You can even increase your calories-burned by walking uphill which uses even more muscles.

Given all their benefits it’s no wonder that treadmill sales have continued to skyrocket over the past five years with more and more people starting their own weight loss programs at home.

So if you want to lose weight, stay young and keep fit, a treadmill can be an excellent investment to help you to achieve your goals. No matter what you decide be sure to have fun and make your health a priority!

Kathryn O’Neill is the chief editor for Treadmill Review, a consumer oriented website reviewing top home treadmills.

For more buying tips, brand reviews, and best buys visit http://www.TreadmillReview.net

Introduction to be given prior to the exercise :

Kayotsarga may be practised either standing or sitting or lying
down. For beginners, it is advisable to adopt lying down posture.

In standing posture, you have to stand straight with the spine
and neck in the straight line but without stiffness. Keep your
feet parallel to each other with a distance of about 10 cms
between them. Let your arms hang down loosely from the
shoulder-joints, close to your body with the palms open facing
inwards and fingers straight and pointing down.

In sitting posture, you may select a posture of meditation in
which you can sit comfortably and steadily for a long period.
The posture of meditation may be full lotus-posture, half
lotus-posture, simple cross-legged posture or diamond posture
(Vajrasan).

Alzheimer’s disease is a disease that can virtually steal away
the memory and the abilities of innocent people. It is tragic
when it happens and, unfortunately, it happens to many people
each year. Are their cures? Is there hope for individuals who
are faced with the challenges of Alzheimer’s disease? Let us
take a closer look at it and see just what it is and why it is
such a horrific disease to have.

What Is Alzheimer’s Disease?

Alzheimer’s is a disease of dementia. It is the most common form
of dementia. Alzheimer’s disease affects the parts of the brain
that control such everyday activities as thoughts, memory and
language. Unfortunately, scientists and doctor’s do not know
what is the actual cause of Alzheimer’s disease. They do not yet
understand why it happens or who it will strike. What they
believe is that a combination of factors contributes to the
onset of Alzheimer’s disease.

The largest risk of getting Alzheimer’s disease is in fact age.
People who are over the age of 65 double their chances of
getting Alzheimer’s disease every five years. It is thought that
Alzheimer’s disease can be related at least somewhat to
genetics. There is actually a type of Alzheimer’s, familial,
that strikes individuals between the ages of 30 and 60 that is
inherited. But, in the common form of the disease, there is no
direct link that is that obvious.

What Are The Symptoms?

There are a number of symptoms that can be the first signs of
this paralyzing disease. The first symptoms, though, are not
obvious. Mild forgetfulness is often the first symptom to be
seen. Then, it becomes more obvious when people begin to have
trouble remembering more recent activities and events. Or, they
may have more trouble remembering familiar people, places or
things. As it progresses, symptoms of Alzheimer’s worsen to
where individuals can no longer solve simple math problems. At
this stage, people may not realize that they have anything wrong
with them. Stress, over tiredness or just plan ‘old age’ may be
blamed.

Symptoms become more serious though. As simple tasks become
harder and harder to do, individuals realize there may be a
problem and seek medical advice. Things like not remembering how
to brush your teeth or how to tie a shoe become increasingly
more difficult. They may not be able to think clearly, may
become anxious or even aggressive. Sometimes, individuals will
wander. Unfortunately, Alzheimer’s disease will leave patients
needing complete care.

The Outlook For An Alzheimer’s Disease Patient

Alzheimer’s disease is a disease that affects each and every
person differently. It begins slowly and can take years to
worsen in some people. In others, it is much faster. The end
result is severe brain damage. The average Alzheimer’s disease
patient will live between eight and ten years from the time they
are diagnosed. Others can live up to twenty years.

There is no cure for Alzheimer’s disease. Some drugs that are
used early on in the treatment of patients can slow down the
progression of the disease in some patients. Some medications
are used to treat the symptoms of the disease which can help to
make patients more comfortable. On the horizon are many new
drugs and treatment plans, including stem cell research that can
benefit individuals who have Alzheimer’s disease.

To help answer the question of
whether hyper extension exercises on a roman chair are appropriate as part of
your spine rehabilitation program, first let me provide some background information on
the subject. Then, I will describe the muscle control problems that arise
with back pain. Next, we need to establish goals for rehabilitation and
determine the specific training requirements to obtain those goals. And finally, I will describe the inherent problems of traditional roman chairs, followed by a solution.

Muscle Control during
Optimal Health
Research has shown that there are two types of muscles: Superficial
strength muscles, and deep stabilizing muscles. Each has its own
unique characteristics.

Think of the superficial
strength muscles as “sprinter-type” muscles. These muscles contain the same
type of muscle fibers that are highly developed in the legs of Olympic
sprinters. They are great for producing speed during a 100 meter dash but poor
for endurance during a marathon. In contrast, the deep stabilizing muscles
are more like “marathon-type” muscles (superior for endurance but poor for
speed).

In healthy individuals, the
primary role of the superficial strength muscles of the lower back and
abdomen is to move the torso. (Torso is defined as: The human body excluding
the head, neck, and limbs. This part of the body is also known as the trunk.
So, these muscles move the rib cage, lumbar spine, and pelvis.) They are also
responsible for controlling trunk posture during high-level activities. These
activities may include: lifting, pushing, pulling, jumping, running, and other
ballistic (fast) movements of the limbs.

In contrast, the deep
stabilizing muscles of the back and abdomen are used to provide continuous
postural adjustments of the torso throughout the day during low-level
activities. Some examples of low-level activities are: sitting, standing,
moving from a seated to standing position, walking, and slow (non-ballistic)
movements of the limbs.

Muscle Control Problems that Arise with Back Pain
After experiencing back pain, the brain’s strategy for maintaining trunk posture
changes to a simplified, inferior strategy. First, the deep stabilizing
muscles stop working properly. Second, the superficial strength muscles
of the trunk become over-active and their muscle fibers shorten up to restrict
trunk range of motion.

This over-active/shortening-up
response is recognized by experts as the brain’s attempt to “lock up” and
protect the painful segments of the torso during the acute phase of injury.
This compensation pattern typically continues after it is no longer necessary
during the chronic phase of back pain (when the injured soft tissue structures
have healed).

The strategy of using
“sprinter-type” muscles to try to maintain trunk posture throughout the day is
like forcing an Olympic sprinter to compete in a marathon, instead of the 100
meter dash. Obviously, the sprinter’s muscles are built for speed, not
endurance. So to say the least, this strategy would not be very efficient.
But, other problems arise secondary to muscle fatigue and subsequent muscle
spasm which result in disc & joint compression.

Goals for Rehabilitation &
Specific Training Requirements
Just as the goals and specific training requirements for sprinters are different
than for marathon runners, there are also vast differences in the goals and
specific training requirements for a rehabilitation program versus a core
fitness routine.

In rehabilitation, one of our
goals would be to release the superficial strength muscles. (Remember
that they have “locked up” the injured region of the spine.) This is
accomplished through slow, low-load, pain-free movement patterns focused on
lengthening the superficial strength muscles while relaxed. This is
something I describe to my patients as a relaxed muscle release exercise
(not to be mistaken as a muscle-stretch exercise).

Although it is true that we must stretch the fascia and related non-contractile
tissues, it is important to recognize that muscles must be released while
relaxed. This is required in order to reset the muscle spindles that
control the set-point of resting tone and muscle length.

The idea of a relaxed
muscle release exercise is definitely a change in mind-set. What it means
is that typical hyper extension exercises performed on a roman chair bench are
not appropriate for the initial stages of rehabilitation for chronic back pain.

If the superficial strength muscles of the back and abdominal wall
are over-active (contracting too much) and the muscle fibers are shortened up to
restrict trunk range of motion, then “strengthening” exercises would not be the
proper type of exercise for rehabilitation.

Our next goal would be to retrain the deep stabilizing muscles in their
role as the primary trunk stabilizers during low-level activities. This is
difficult to achieve in a person with chronic back pain since the superficial
strength muscles are attempting to perform that role by over-contracting and
shortening up to restrict motion in the previously injured region of the torso.
Therefore, an aggressive exercise utilizing a roman chair that emphasizes the
superficial strength muscles of the torso and hips may neglect to activate
the deep stabilizing muscles appropriately. A more specific training
approach is required.

One important deep
stabilizing muscle of the back is called lumbar multifidus.
This muscle attaches at each segment of the lumbar spine down to the sacrum and
pelvis. The specific training that I recommend on a back exercise machine
is a slow, low-load extension movement occurring at each vertebra, instead of
holding the curve of the lower back in a locked position while moving through
the hips. This exercise should be easy enough to perform 30 repetitions
without fatigue.

The Problem and the
Solution
The specific training requirements for lumbar multifidus rehabilitation are not
likely to be achieved as part of a home exercise program on a traditional roman
chair hyper extension bench. The design of the traditional 90-degree exercise
angle is too difficult and not properly designed to promote the specific
training requirements of spine rehabilitation. This type of roman chair will
emphasize the hamstrings, buttocks and superficial strength muscles of
the lower back. It is also likely that training on the 45-degree exercise
angle will be too difficult and not specific enough.

Fortunately, a solution has
been developed that may be designated as a hybrid of the roman chair hyper
extension bench. It’s called the Back Trainer Medic by Kettler
(made in Germany). The Back Trainer Medic was designed to assure the
correct movement pattern, so the individual segments of lumbar multifidus are
trained appropriately. The torso pad is curved and the height of the pad
is adjustable so it guides the user through the correct motion of the torso for
spinal rehabilitation.

The specific exercises that I
show my patients to perform on the Back Trainer Medic fulfill both goals that I
addressed earlier in this article: First, releasing the superficial strength
muscles of the back (via relaxed muscle release exercises), and second,
retraining the deep stabilizing muscle of the back, called lumbar
multifidus (via a slow, low-load extension movement occurring at each
vertebra). The specific exercises are also demonstrated on a DVD video so my
patients can watch it at home as an additional guide.

The Back Trainer Medic has six levels of difficulty. The easiest level is
easier to perform than the 45-degree exercise angle of a roman chair, so it is
more appropriate for the initial stages of spinal rehabilitation. This
allows the user to progress to higher levels of difficulty while the lumbar
multifidus muscles adapt by improving motor control and increasing in size.
Another advantage is that this machine virtually eliminates the hamstrings from
the exercise so that your efforts are more specifically focused on training the
lumbar multifidus muscles.

Dr. Knudsen is a practicing physical
therapist who specializes in rehabilitation of chronic back and neck pain at
Back Trainer Institute.
For more information on the Back Trainer Medic or for other information on related topics, visit
http://www.Back-Exercises.com.