tag:blogger.com,1999:blog-26305898450965904912024-02-20T11:47:18.624-08:00Ladies Workouts, Exercises, Exercise for Girls, Exercise for Female, Fitness ExerciseThis blog is for Ladies Workouts, Exercises, Exercise for Girls, Exercise for Female and Fitness Exercises to keep you slim, smart and attractiveEngr. Mansoor Habibhttp://www.blogger.com/profile/06891908321413573079noreply@blogger.comBlogger7125tag:blogger.com,1999:blog-2630589845096590491.post-62217460370339254072008-06-02T11:13:00.000-07:002008-06-02T11:14:10.232-07:00How to Survive the First Month of New Motherhood<p class="MsoNormal"><br /><o:p></o:p></p> <p class="MsoNormal">You made it through about nine months of pregnancy and hours of labor or surgery, not to mention that annoying stay in the hospital immediately afterwards. They have finally stopped waking you up three times a night to check your blood pressure, and now you're home with the newborn baby. If you are feeling a bit lost, here's some advice on how to keep both of you healthy and happy.<o:p></o:p></p> <p class="MsoNormal"><b style="">Steps<o:p></o:p></b></p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoNormal"><span style=""> </span>1.<span style=""> </span>Don't expect perfection from either yourself or the baby. The idea is to roll with the punches and just get through this tricky period of adjustment in the best way that you can. Keep in mind that ninety percent is an A. If you are managing to keep the baby fed, and in clean diapers, and you are staying alert to any medical necessities, you are doing great.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>2. Make things easy for yourself by keeping materials and supplies close by the places where you will be using them.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>* If you are nursing, move your most comfortable easy chair into the baby's room. Set up a table next to the chair for a bottle of water, your glasses, a clock, maybe some music, and anything else you will routinely need during nursing. If you are going to be up in the middle of the night, you might as well be comfortable. Make it even easier on yourself by not even getting up; have one of those new cribs that fits right next to your bed and has a side that drops. Then just reach over, get the baby, and nurse lying on your side.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>* If you are bottle feeding, keep everything you need for formula preparation conveniently grouped on the kitchen counter. You will be way too tired to be searching in the drawers and cupboards in the middle of the night for the lid of the bottle. Or, better, just before bed, prepare bottles by taking a clean, empty, DRY bottle and measuring out the dry formula. Then cap it, and place it next to your night stand or in the baby's room along with a couple bottles of plain water - again, pre-measured if you think you might not get it right in the middle of the night. Just open the bottles and mix and feed. In the morning, take the empty bottles down to be washed. Another alternative is to buy the ready-to-feed formula in bottles for night time feedings, but this can get expensive.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>* You may have a perineal incision which will require washing with each trip to the bathroom, and this will require certain equipment. There is also a possibility of hemorrhoids. Again, make things easy on yourself by putting all those materials within easy reach of the toilet. It is important to take care of yourself and the closer the materials are to hand, the faster you can get yourself taken care of so that you can get back to that baby. Good products to have on hand are Preparation H, Tucks Pads with Witch Hazel, Tylenol or Motrin. A squirt bottle for gentle cleansing and diluting urine is helpful for this healing area.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>3.<span style=""> </span>Sleep when the baby sleeps. It's essential to avoid sleep deprivation so that you can remain alert when caring for the baby. Know how much sleep you need per day and get it in bits and pieces, sleeping when your baby sleeps, and napping when your baby naps--avoid the temptation to catch up on email while the baby is sleeping. You need to rest when the baby rests.<o:p></o:p></p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoNormal"><span style=""> </span>* Place the baby on his or her back and keep the crib or bassinet near you with no pillows, quilts, or toys (a light blanket can be placed below the baby's arms and tucked in lightly along the bottom half of the crib). If you choose to co-sleep, read up on how to do so safely. Also see the Warnings section below about sleeping positions.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>* Call your doctor if the baby seems to be sleeping excessively (over the normal 16 hours a day) as this may signal an infection.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>4. Ease into a schedule. Some people feel that an effort should be made to get on a schedule right away, and others believe in letting a natural rhythm arise at its own pace. Either way, do what is most manageable for you without causing stress to the baby. It will take some trial and error to find a good balance.<o:p></o:p></p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoNormal"><span style=""> </span>* Try to keep things picked up but don't worry about the dusting and the vacuuming. Some of that kind of thing is just going to have to wait until you get back on your feet.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>* Help the baby differentiate night and day by playing and keeping the room bright during the day, and by avoiding playing and bright lights at night. Change your baby's clothing on a constant schedule, as this will help them know that onesies are for playtime and night gowns are for bedtime.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>5. Brace yourself for the postpartum blues. Especially if you have had a medicated, surgical or "assisted" delivery. Over 50% of women experience tearfulness, tiredness, sadness, and difficulty in thinking clearly on the third or fourth day after delivery, probably caused by a sudden decrease of maternal hormones. Don't ignore these symptoms and any feelings of sadness or guilt that result; talk about it with someone who's close to you, and don't try to feign glee if you're really feeling down. Feel your emotions all the way through! Some of it will be painful and that is okay. Not only are you adjusting to an awesome event in life, your body is releasing every hormone known to woman around the clock. It should pass within one to three weeks as the hormones stabilize and you acclimate to the new situation.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>6.<span style=""> </span>Accept help. If you can afford it, hire a housecleaner, even just once every two weeks. That can help a lot. Get a babysitter if you need a break. If your partner is in the picture, support everything he or she does to help out. Be willing to let your partner dress or bathe the baby, and to take the child out for a walk or a drive; a parent who feels supported in his or her efforts to attend to the baby is more likely to want to spend more time with the baby, and that is likely to be a win-win situation for all involved. Relax and let your partner run with it. Chances are they can change a diaper just as well as you can! Sharing the responsibilities is a good thing. Discuss how you can do more of it.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>7.<span style=""> </span>Carry the baby close to you in a baby carrier when you move around the house or when you go out. Strollers are nice, but you may find that keeping the baby right on your chest will be the most convenient for you even while you cook meals. Taking a walk outside can be very refreshing for both you and the baby, and a baby carrier can make getting around very easy and comfortable for both of you.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>8. Ease into a different diet. If you ate your way through nine months of pregnancy with the mindset of providing for two, don't expect to immediately go back to 1400 calories a day and the will power of a professional bodybuilder. It may take a week or two for your habits to adjust. Plan to eat 3 healthy meals a day, and give yourself a little flexibility with your snacks until your body catches up with your eating habits. After your doctor gives you permission, start exercising again in small increments. If possible, join a gym. Not only will going to the gym get you out of the house, you will be inspired to stay on track by all of the twenty-somethings in sports bras and spandex. Don't forget to drink enough water and take a daily multivitamin.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>9. Keep your social life balanced. Some moms will find time away from the baby to be relieving, while others will prefer to keep the newborn with them at all times. It's an individual choice. Either way, stay in touch with your support system, whether that consists of the father, your close relatives, or friends. Consider finding other new mothers and connecting with them. Many places have groups of moms who meet regularly, and they can often be found with a little research on the Internet. As far as guests are concerned, limit people from visiting during this time when your child is vulnerable to contagious illnesses; most people are at their most contagious before they show symptoms of being sick.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>10. Know what to expect from the baby. Don't be surprised if the baby loses a few ounces of weight during the first few days after being born--they'll usually bounce back to that weight after seven to ten days. Look for the baby to demand to nurse every 1 1/2 to 2 1/2 hours, appear satisfied after feedings, takes both breasts at each nursing, wet 6 or more diapers each day, and pass 3 or more soft stools per day. Have the baby checked up on by a doctor on the third or fourth day after birth (if the newborn was discharged within 24 hours of delivery) and two weeks after birth; this is a good time to ask the doctor any questions you may have. Always remember and keep up to date with shots. Immunization, flu, and others are important to get during this and the next few months. You may choose to decline or postpone immunizations. Smaller babies, especially premature, are more delicate and they don't have the immune system of a toddler or preschooler.<o:p></o:p></p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoNormal"><span style=""> </span>* Spitting up is not uncommon and is nothing to be alarmed about, as long as the baby's weight gain is on schedule.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>* The umbilical cord stump will usually fall off during the second week; until then, give the newborn sponge baths instead of tub baths, dab the stump with alcohol, and fold the front of the diaper down below the navel to keep the area aired and clean.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>* If the baby is circumcised, place a dab of petroleum jelly on the circumcised area to keep the diaper from sticking to it.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>11.<span style=""> </span>Remember to enjoy that baby. The first few days and weeks will be rough, and you might be tempted to forget that you are in the midst of a miraculous and wonderful time. So even though you will be tired and sometimes stressed, do remember to soak in the joyful parts of the day. Cherish every minute, even when you are up at 2 am giving the baby a feeding and you look out the window and all is dark except your house. These few months will pass quickly and believe it or not, you will miss it!<o:p></o:p></p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoNormal"><b style="">Tips<o:p></o:p></b></p> <p class="MsoNormal"><span style=""> </span>* Ask for and get help. Being a mother is a job in itself, never mind laundry, cleaning, cooking, changing the oil in your car, and all those other things that have to get done. You don't get awards for doing it all.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>* Depending on your individual situation and when and if you will be returning to work, it is never too early to start making plans. If you are returning to work, solidify your childcare arrangements. If you will be spending your days momming, start connecting with Moms in your area and locating Mommy and Me classes.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>* Keep the camera right out in the open and use it every day for one or two shots. Your baby will change fast, and before you know it, you will be making a slide show for graduation from high school. For that you are going to want to have plenty of nice pictures!<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>* Remember that this is the "first time" for your baby, too, so they assume that whatever you're doing, that's the way things are supposed to be. Your baby will not be criticizing or judging you.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>* An important reminder-when your baby cries, do not take it personally. Their unhappiness is about them, not about you. There's no such thing as a "good" baby---or the converse---a baby who is crying in order to be bad or irritate you. Also, don't forget that babies aren't always crying because they're sad. They can't talk or enunciate anything, all they can do is utter an uncontrolled burst from their vocal chords. Know your baby, and you will know what he/she wants when crying.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>* Whenever possible, lean on your partner for support -- they will also feel more involved and invested!<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>* The most important advice you can get is to ignore all the well-meaning people giving you advice. At the end of the day, what works the best for you and your baby is what you should do.<o:p></o:p></p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoNormal"><b style="">Warnings<o:p></o:p></b></p> <p class="MsoNormal"><span style=""> </span>* Know the latest information on sleep positions and educate anyone who is helping you so that they will do the right thing in this regard. If anyone else looks after the baby, clarify that the baby is always to sleep on its back--a baby that is accustomed to sleeping on its back and is then placed to sleep on the stomach or tummy is at greater risk of Sudden Infant Death Syndrome (SIDS).<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>* Call the doctor if you spot extreme floppiness, jitters, fever (rectal temperature above 100.4 degrees Fahrenheit or 38 degrees Celsius), and very loose and watery stools.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>* Pay attention to any hard spots in your breast tissue if you are breastfeeding, as there is a slight chance of a plugged milk duct becoming infected. Call your doctor if you develop this problem.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>* Take Post-Parteum Depression seriously. It's a medical problem, not a sign of you being a bad mother. It can be treated and you will enjoy being a woman and mother much more.<o:p></o:p></p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoNormal"><o:p> </o:p><br /></p>Engr. Mansoor Habibhttp://www.blogger.com/profile/06891908321413573079noreply@blogger.com0tag:blogger.com,1999:blog-2630589845096590491.post-6595628434091741042007-08-09T22:26:00.000-07:002007-08-09T22:39:24.731-07:00How to Exercise Your Eyes<p class="MsoNormal">We all know how important it is to keep our bodies fit by doing things like going to the gym, jogging, and swimming. But, did you know that you can exercise your eyes as well? While eye exercising won't improve your vision, it will keep your eyes healthy and help minimize eyestrain.<o:p></o:p></p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoNormal"><span style="font-weight: bold;">Steps</span><o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>1. Sit comfortably on a chair. Rub your hands together until they feel warm. Close your eyes and cover them lightly with your cupped palms. Avoid applying pressure on your eyeballs. Place your palms so that the nose remains uncovered, and the eyes remain behind the slight hollow of the palms. Make sure that no light rays enter the eyes, and leave no gaps between fingers or between the edge of the palms and the nose. You may still see other lingering traces of colors. Imagine deep blackness and focus on the blackness. Take deep breaths slowly and evenly, while thinking of some happy incident; or visualize a distant scene. After your eyes see nothing but blackness, remove your palms from your eyes. Repeat the palming for 3 minutes or more.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>2. Close your eyes tightly for 3-5 seconds, then open them for 3-5 seconds. Repeat this 7 or 8 times.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>3. Close your eyes and massage them with circular movements of your fingers for 1-2 minutes. Make sure you press very lightly; otherwise, you could hurt your eyes.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>4. Press three fingers of each hand against your upper eyelids, and hold them there for 1-2 seconds, then release. Repeat 5 times.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>5. Sit and relax. Roll your eyes clockwise, then counter-clockwise. Repeat 5 times, and blink in between each time.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>6. Sit about 6 inches (200 mm) from the window. Make a mark on the glass at your eye level (a small sticker, black or red, would be perfect). Look through this mark and focus on something far away for 10-15 seconds; then focus on the mark again.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>7. Hold a pencil in front of you at arm's length. Move your arm slowly to your nose, and follow the pencil with your eyes until you can't keep it in focus. Repeat 10 times.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>8. Look in front of you at the opposite wall and pretend that you are writing with your eyes, without turning your head. It may seem difficult at first, but with a bit of practice it is really fun. The bigger the letters, the better the effect.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>9. Imagine that you are standing in front of a really big clock. Look at the middle of the clock. Then look at any hour mark, without turning your head. Look back at the center. Then look at another hour mark. Do this at least 12 times. You can also do this exercise with your eyes closed.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>10. Focus on a distant object (over 150 feet or 50 m away) for several seconds and slowly refocus your eyes on a nearby object (less than 30 feet or 10 m away) that's in the same direction. Focus for several seconds and go back to the distant object. Do this 5 times.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>11. Focus on an object in the distance (as far as possible) with a low contrasting background. Do this for a few minutes every half hour or so. This does not improve your vision, nor does any other technique. It can, however, maintain your best eyesight level during the day and prevent significant further vision deterioration.<o:p></o:p></p> <p class="MsoNormal"><o:p> </o:p></p> <p style="font-weight: bold;" class="MsoNormal">Tips</p> <p class="MsoNormal"><span style=""> </span>* It's more important to do the exercises regularly than to do them for a long time. Even 30-60 seconds of eye movement every hour is very helpful. For example, when your computer takes its sweet time to do something, most people just swear at the poor thing and waste the time, but you can make a few circles with your eyes. Even the first day you do this, you should notice that, when you finish working, your eyes aren't as tired as usual.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>* Taking short breaks from near work (e.g. staring at a computer monitor) to stare out to the distance also relieves some strain.<o:p></o:p></p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoNormal"><span style="font-weight: bold;">Warnings</span><o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>* Consult your eye doctor before doing any of these exercises. The last thing you want to do is add further strain to your eyes, or damage them permanently.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>* When doing these exercises, make sure that you're not facing anybody, or that they know you're doing eye exercises. Otherwise they might think you've gone nuts.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>* Extensive peer reviewed research has shown that visual clarity is not improved by exercise. Some people have weakness in the ability to turn their eye in or out. You may have esotropia (eye naturally turned in) or exotropia (eye naturally turned out). Exercise may help these conditions.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>* Doing these exercises when you wear contacts may cause them suction to your eyeball. They might also move around and possibly become folded and/or dislodged, which can be extremely uncomfortable as well.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>* Do not apply pressure on your eyes.<o:p></o:p></p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoNormal"><span style="font-weight: bold;">Things You'll Need</span><o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>* Pencil</p>Engr. Mansoor Habibhttp://www.blogger.com/profile/06891908321413573079noreply@blogger.com1tag:blogger.com,1999:blog-2630589845096590491.post-67959984994133876082007-06-29T03:29:00.000-07:002007-06-29T03:36:39.182-07:00How to Start Walking for ExerciseWalking is great exercise that can be accomplished by almost anyone. This article describes how to start a walking program.<br /><br /><strong>Steps<br /></strong><br /> 1. Set your expectations reasonably. If you have been sedentary for a long period of time, (i.e. your idea of walking is from your couch to your refrigerator and back) you will want to start out slow and go only a short distance.<br /><br /> 2. Find a good place to walk. Many times you can just walk around your block, but what do you do if the terrain is too steep, curvey, or just isn't what you're looking for? There are some easy solutions. You can go to your nearest high school; most schools allow town residents to walk the track when not being used. Take your car to a park if it's too far away to walk; parks are always flat and very peaceful.<br /><br /> 3. Pick an easy first walk. Make sure that no matter how far you get from your starting point, you are able to get back there. Walking on an oval track no more than a quarter mile around should be perfect.<br /><br /> 4. Pay no attention to how far you walk. It matters more that you walk for a longer period of time. Faster and farther walks will come later.<br /><br /> 5. Set a time. When you first start walking, decide how many minutes you will walk.<br />Choose a length of time you know you can make. Do not worry about how short that period is. Just keep moving until you reach it. 2-5 minutes each day is a good start. That time will increase from week to week.<br /><br /> 6. Increase your time. Each walk, increase your walking time by thirty seconds to one minute until you are able to sustain a 10 minute walk. Again, do not fret if you can't go longer than the day before. Set the goal and keep at it and you will reach it faster than you think. After reaching 10 minutes, the increases may take a bit longer; however, try to increase your time by 5 minutes each week.<br /><br /> 7. Work on speed and difficulty. After you are able to walk 45 minutes a day, you can work on speed and difficulty. Try moving off of the oval and onto the city streets: You will encounter hills and declines, and that will increase the difficulty of your walk.<br /><br /> 8. Determine your target and maximum heart rate. See "How to Calculate Your Target Heart Rate". If you are under your target heart rate (THR), you need to increase walking speed for it to be beneficial; if you are above your THR, decrease your walking speed. Again, weight loss and aerobic health will come through sustained effort, not through increased speed or distance.<br /><br /> 9. Try interval training. Walk at an increased rate for one to two minutes, then slow back to your normal rate for two minutes. Every day or two add an interval until you reach your desired total time, including rest periods. As you become more physically fit, reduce your rest periods until they are down to a minute or less.<br /><br /><strong>Tips</strong><br /><br /> * Bend your knees to find balance.<br /><br /> * Buy a pedometer to count how many steps you have walked each day. Write down the number of steps you have taken every night, and try to "beat" that number the next day. Walking programs often suggest 10,000 a day You can even organize yourselves into teams, perhaps with co-workers and have competitions to see which team walks the most steps over 5 weeks.<br /><br /> * Swing your arms as you walk.<br /><br /> * In the beginning it is not necessary to warm up, however once you really start to put stress on your legs, you should participate in some light stretching.<br /><br /> * Walk with a good posture. Stand completely straight, put your shoulders back, and take long strides.<br /><br /> * Try to walk no less than 3 times per week. 6-7 times is 'not too much.<br /><br /> * On weekends or holidays, try to increase your walking time to an hour or more. On some walks, try interval training by walking much faster for 30 to 60 seconds, then going back to your normal speed.<br /><br /> * Be sure to make notes about your walk: note your route, the weather; homes you appreciated; animals, wildlife or plant life you observed; and the thoughts and feelings you experienced. Keep them in a log along with your maximum heart rate, target heart rate, and the most time you've spent on a walk.<br /><br /> * Try using an iPod or other MP3 player to add entertainment to the walk. Books on tape make the walk go by faster and you may want to walk longer.<br /><br /> * When you are able to get, and stay, on your target heart rate, you will want to cool down a bit at the end of your walk. If you have been able to stay in the target rate for 20 minutes or so, spend about 5 minutes at the end of the walk trying to bring your heart rate back to where it was pre-walk. Slowing your pace down and doing some more light stretching can accomplish this. Do not stop walking to slow your heart rate in a cool down. It defeats the purpose of a cool down.<br /><br /> * You might find ways to incorporate walking into your daily routine if you can't find the time to go walking for the sake of it: take the stairs instead of the escalator or the lift; walk to the shops if they're close by; if you visit a friend who doesn't live too far away, leave the car at home. It's surprising how much difference it can make when you regularly climb a few flights of stairs and take frequent short walks.<br /><br /> * Remember that we live in an age that requires little physical activity. Now that we no longer toil in the fields or even (in most cases) factories, the avoidance of physical effort is not a gain, it's a loss. We should take advantage of all the small opportunities we can use to keep our bodies in shape, such as using the stairs instead of the elevator or escalator.<br /><br /> * Many people recognize the local mall as an excellent place to walk for exercise -- safe, warm and fun.<br /><br /> * Walking may cause cramps. If a cramp occurs, place your hands on your head and begin breathing through your nose and out your mouth at a slow steady rate. Be sure to bring a water bottle with you.<br /><br /> * If you drive, park your car a block or two away from where you live, that way you have to walk to or coming back.<br /><br /><strong>Warnings<br /></strong><br /> * Before undertaking this or any other exercise program, be sure to check with your doctor, especially if you haven't been physically active in more than 6 months.<br /><br /> * Be prepared for your walk. Take water with you. Also take along a whistle in case you get into trouble with dogs or unsavory people. Carrying a cell phone is also a good idea.<br /><br /> * If you are walking and become short of breath, slow down or stop. Ask for help if you need it.<br /><br /> * Don't carry weights with you as you walk. This extra weight throws your gait out of balance.<br /><br /> * Be sure to wear proper footwear. Sandals, flip-flops, and even fashion athletics do not support the various muscles, tendons, and joints in your foot and can therefore cause strain and injury.<br /><br /><br /><strong>Things You'll Need</strong><br /><br /> * Drink water during walks of ten minutes or more whether you feel thirsty or not. (Yes, this applies to cold weather and warm weather.)<br /><br /> * Good, comfortable walking shoes or sneakers and thick socks. If you have thin socks you may get blisters.<br /><br /> * A cell phone for emergencies.<br /><br /> * A whistle to call for help should you run into trouble of the criminal type.<br /><br /> * A hat and sun block on sunny days.Engr. Mansoor Habibhttp://www.blogger.com/profile/06891908321413573079noreply@blogger.com0tag:blogger.com,1999:blog-2630589845096590491.post-64122563108715893602007-06-21T20:25:00.000-07:002007-06-21T23:16:26.691-07:00Get Fit, Slim and SMART<p class="MsoNormal">A fit Slim and Smart Person is also the center of everyone's attention, and here I am going to give you some tips to make you stunning and Attractive.<br /><o:p> </o:p>Being "fit" essentially means being able to perform well in a wide variety of physically exerting circumstances. For some people, it also means being able to "fit" into their favorite clothes. Either way, if you find yourself running out of breath when doing simple things like walking up a few stairs or playing catch, it's time to improve your physical condition.<o:p></o:p></p> <p class="MsoNormal"><span style="font-size:130%;"><span style="font-weight: bold;">Steps</span></span><o:p></o:p></p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoNormal"><span style=""> <span style="font-weight: bold; font-style: italic;"> </span></span><span style="font-weight: bold; font-style: italic;">1. Incorporate more physical activity into your daily routine. </span>You're probably out of shape because you don't regularly challenge your body to do anything out of the daily range of motion. So start your own exercise regimen and stick to it.<o:p></o:p></p> <p class="MsoNormal"><span style="font-weight: bold; font-style: italic;"> 2. Switch things up.</span> Any physical activity that causes at least a little bit of strain will help you get fit, but it's important to remember that variety is the spice of life. Keep both your body and your mind guessing by enjoying a diversity of activities and having fun:<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>* Get started in Bikram yoga, a specific type of yoga in which classes are held in a hot, humid room.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>* Dance for exercise. Anything from ballet dance to breakdancing will increase your fitness if you stick with it.<o:p></o:p></p> <p class="MsoNormal"><span style=""> </span>* Jump in the pool. It doesn't matter if you're treading water, dog paddling, or mastering the butterfly stroke. Swimming is a good form of exercise that can be fun, too.<o:p></o:p></p> <p class="MsoNormal"><span style="font-weight: bold; font-style: italic;"> 3. Give your body fuel.</span> As you become more active, you'll need more food, but not just any food--you need healthy, energy-laden food that'll jump start the next phase of your day, not weigh it down. Learn how to eat healthy and drink more water everyday.<o:p></o:p></p> <p class="MsoNormal"><span style="font-weight: bold; font-style: italic;"> 4. Let your body rest.</span> When you're giving your body a run for its money with varied physical activities, you also need to let it recover and renew by getting sufficient sleep. Determine how many hours of sleep you need in order to feel refreshed in the morning, then discipline yourself to wake up and go to bed at the same times on a daily basis.<o:p></o:p></p> <p class="MsoNormal"><span style="font-weight: bold; font-style: italic;"> 5. Get a check-up.</span> To stay fit in the long run, you should perform regular maintenance on your body, just as you would with a car. Take yourself to the doctor and dentist regularly to make sure everything is running smoothly on the inside and to prevent any potential problems from arising.<o:p></o:p></p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoNormal"><o:p> </o:p><span style="font-size:130%;"><span style="font-weight: bold;">Tips</span></span><span style=""></span><o:p></o:p></p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoNormal"><span style=""> </span>* The benefits of a healthy lifestyle and physical fitness are easy to obtain with a small amount of know-how and a serious commitment. If you have decided that you're going to work out, you have to follow through, and not look for excuses to ignore the routine.<o:p></o:p></p> <p class="MsoNormal"><o:p> </o:p></p><span style="font-size:130%;"><span style="font-weight: bold;">Warnings</span></span><o:p></o:p> <p class="MsoNormal"><o:p> </o:p><br /><span style=""> </span>* Always consult a physician before beginning an exercise or diet regimen.<o:p></o:p></p> Stay Safe......Live Well.....Engr. Mansoor Habibhttp://www.blogger.com/profile/06891908321413573079noreply@blogger.com1tag:blogger.com,1999:blog-2630589845096590491.post-68667454013998722472007-06-15T01:07:00.000-07:002007-06-25T04:04:40.868-07:00Exercise to Become a Better Swimmer<?xml:namespace prefix = o /><o:p></o:p>If you find yourself getting out of breath before you finish a lap, maybe you need to try some new techniques in the pool. This guide will help you to improve your swimming easily.<o:p></o:p> <p class="MsoNormal"><o:p></o:p><br /><b><span style="LINE-HEIGHT: 115%;font-size:14;" >Dry Workouts<o:p></o:p></span></b></p><p class="MsoNormal"><o:p></o:p><br /><span style="font-size:+0;"></span>1. Do other exercises/sports besides swimming to build muscle and endurance. If you're going to be serious, you should devote all your free time to this. When you're not swimming, and not at work or school, bike, run, or do a similar sport. Soccer is great, and you can try gymnastics/acrobatics if you are feeling confident.<o:p></o:p></p><p class="MsoNormal"><span style="font-size:+0;"></span>2. Perform a variety of exercises every morning and evening that suit your style.<o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><span style="font-size:+0;"></span>* Breaststrokers and flyers should be doing a lot of leg exercises, squats, squatting jumps, and weight exercises, but don't use weights that are heavier than you can handle. Start out light and work your way up.<o:p></o:p></p><p class="MsoNormal"><span style="font-size:+0;"></span>* Freestylers and backstrokers should concentrate on their back and core muscles, and a little on their arms. Do the plank (get down on your toes and elbows, similar to push up position, and try to keep your body as straight and rigid as possible, and hold for a few minutes) a lot, as it is great for abs, back, and obliques.<o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><b><span style="LINE-HEIGHT: 115%;font-size:14;" >Wet Workouts <o:p></o:p></span></b></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><span style="font-size:+0;"></span>1. Work with a coach whenever possible.<o:p></o:p></p><p class="MsoNormal"><span style="font-size:+0;"></span>2. Pay attention to your breathing. Don't breathe too much. When racing, freestylers should be taking no more than 7 breaths every two lengths for short distances like the 50 and the 100, and for longer distances they should be breathing every 3 to 5 strokes. Breaststrokers should breathe every stroke, and flyers should breathe every 2 to 3 strokes. Flyers and freestylers should never breathe inside the flags.<o:p></o:p></p><p class="MsoNormal"><span style="font-size:+0;"></span>3. Reach as far forward as you can during your stroke. If it helps, pretend that you're four, and you can't reach the cookie jar, and you really want a cookie.<o:p></o:p></p><p class="MsoNormal"><span style="font-size:+0;"></span>4. Kick hard; pretend your legs really tickle, and you just want to get rid of the tickly feeling.<o:p></o:p></p><p class="MsoNormal"><span style="font-size:+0;"></span>5. Remember that when racing, the wall is your only friend, and that during a race, your sole objective in life is to reach the wall. Nothing else matters.<o:p></o:p></p><p class="MsoNormal"><span style="font-size:+0;"></span>6. You can also pretend that a shark is out to get you and you need to get out as soon as you can, this will make you swim a LOT faster.<o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p><br /><b><span style="LINE-HEIGHT: 115%;font-size:14;" >Tips <o:p></o:p></span></b></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><span style="font-size:+0;"></span>* Always have drinking water available.<o:p></o:p></p><p class="MsoNormal"><span style="font-size:+0;"></span>* At a swim meet, only eat things that will replenish the chemicals in your body but not be too heavy. IE: trail mix, dried fruit, etc.<o:p></o:p></p><p class="MsoNormal"><span style="font-size:+0;"></span>* Before racing, think about your race. Don't talk to anybody, think about everything you practiced, and concentrate.<o:p></o:p></p><p class="MsoNormal"><span style="font-size:+0;"></span>* If during practice there is someone better than you, because they are older or have more skill, you should ask them for pointers and tips, as usually it is taken as a compliment, and you will seldom be turned down.<o:p></o:p></p><p class="MsoNormal"><span style="font-size:+0;"></span>* Shave your body hair, arms, legs, chest, and have a short haircut, this will make you more streamlined and you will flow better through the water.<o:p></o:p></p><p class="MsoNormal"><span style="font-size:+0;"></span>* Practice your turns at the wall, nothing saves more time than a good turn, ask someone who's more professional than you to give you some tips, and or show you some of they're techniques.<o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><b><span style="LINE-HEIGHT: 115%;font-size:14;" >Warnings <o:p></o:p></span></b></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><span style="font-size:+0;"></span>* Never use weights that are too heavy for you, as you will hurt yourself, no matter how big your muscles are. Start with light weights that are easy and work your way up.</p>Engr. Mansoor Habibhttp://www.blogger.com/profile/06891908321413573079noreply@blogger.com0tag:blogger.com,1999:blog-2630589845096590491.post-25219160817747532682007-06-11T00:56:00.000-07:002007-06-25T03:59:52.610-07:00Use Exercise to Help You Lose Weight<p class="MsoNormal">Use exercise wisely as a tool to help you lose weight. It is very difficult to lose weight through exercise alone. When coupled with a sensible diet, exercise can be a very good tool to help us lose weight and keep it off.<?xml:namespace prefix = o /><o:p></o:p></p><p class="MsoNormal"><b>Steps<o:p></o:p></b></p><p class="MsoNormal">Select an exercise regimen that is appropriate for you. Choose activities that you like, exercise at convenient times of the day, and have a variety of exercises to chose from to avoid getting bored. <o:p></o:p></p><p class="MsoNormal">Familiarize yourself with the benefits and potential risks of the exercises you are considering. You will want to know approximately how many calories are being expended, what muscle groups are being used, and how long you should perform the exercises. <o:p></o:p></p><p class="MsoNormal">Spend most of your time on aerobic exercises. Remember that aerobic exercises are best for weight loss and weight maintenance. You can burn many more calories in a span of time doing aerobic exercise than doing strength training exercises. <o:p></o:p></p><p class="MsoNormal">Do include strength training exercise, as well. Building muscle mass is important - especially since dieting can cause loss of muscle mass. Muscles burn more calories than fat over the long term, so consider strength training to be an investment in long-term weight maintenance. <o:p></o:p></p><p class="MsoNormal">Work up to exercising at least 30 to 45 minutes per day, 4 or 5 days per week. Depending on your level of fitness, you may want to work up to that gradually. Lesser amounts of exercise are adequate if your goal is longevity or a healthy body and mind. If your goal is to lose weight, you need to work towards exercising most days. <o:p></o:p></p><p class="MsoNormal">Know approximately how many calories you are burning. Many exercise machines give approximations and you can find lists of estimates online. Those numbers are never going to be exactly correct, but you never really know how many calories you are consuming either. So consider it an estimate. <o:p></o:p></p><p class="MsoNormal">Avoid eating extra snacks or treats and telling yourself "it's ok, I exercised earlier" if your goal is to lose weight. It is much easier to eat 200 calories than to burn it off with exercise. A small snack could negate the entire workout. <o:p></o:p></p><p class="MsoNormal">Put your all into whatever exercises you choose. You can sluggishly make it through any exercise routine, but if you put a lot of energy into it you will burn a lot more calories. <o:p></o:p></p><p class="MsoNormal">Continue to challenge yourself. If your exercise routine is feeling, well, routine, then it is time to shake it up a bit. Try increasing the intensity, duration or try some new exercises. <o:p></o:p></p><p class="MsoNormal">Include more natural activity in your daily life. Walk a little extra; don't take the short cuts; find excuses to move. Fidget in your chair. Park further from the door. Take the stairs. Don't count this towards your total exercise time, but consider it little bonus fat blasts. <o:p></o:p></p><p class="MsoNormal">Remember to stretch after your workout, and stop if you feel pain. Talk to your doctor if you have any reason to be concerned about exercising. <o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><o:p></o:p></p><p class="MsoNormal"><b>Tips <o:p></o:p></b></p><p class="MsoNormal">Try to exercise at the same time each day so that you make it a routine that will fit naturally into your lifestyle. <o:p></o:p></p><p class="MsoNormal">If you are feeling lazy and are tempted to skip the exercise, try negotiating with yourself. Perhaps exercise for just 10 minutes. Once you start, you may want to continue and do the full routine. <o:p></o:p></p><p class="MsoNormal">If you are a people person, join a gym or exercise club, exercise with friends, or find an exercise buddy. If you are independent and like doing things on your own, consider getting an exercise machine or participate in activities like running. If you are a competitive person, consider working up to races or other competitive sporting events. <o:p></o:p></p><p class="MsoNormal">If you feel that you are too overweight to workout or are embarrassed to exercise in public, please give yourself a break! There is absolutely no need to be embarrassed about exercising. You do not have to wear skimpy aerobic outfits or tight shorts. Find clothes to exercise in that are comfortable. Force yourself to participate. Once you have done it several times you will realize that you deserve to be there as much as anyone else. <o:p></o:p></p><p class="MsoNormal">If you aren't on a fitness machine that will help tell you, a good guideline for activity level is how hard you're breathing. You should be able to talk, but a bit too breathless to sing. <o:p></o:p></p><p class="MsoNormal"><b>Warnings <o:p></o:p></b></p><p class="MsoNormal">It is normal to have muscle soreness or stiffness when you are beginning a new exercise routine. You may ease that by warming up with some light walking and then gently stretching. Stretching may be a bit painful at first, but it helps to reduce the soreness. <o:p></o:p></p><p class="MsoNormal">Do not exercise again until the soreness is just about gone. <o:p></o:p></p><p class="MsoNormal">If you experience more than normal muscle soreness, please consult a doctor. <o:p></o:p></p><p class="MsoNormal">Stop exercising if you feel faint or ill. <o:p></o:p></p><p class="MsoNormal"><b>Things You'll Need <o:p></o:p></b></p><p class="MsoNormal">Appropriate shoes are very important to safe exercising. Fitness shoes can be expensive, but they are the single most important investment you can make. Select shoes for the activity you chose. If you want to run, running shoes are what you need. For activities such as biking and the elliptical machine, all around fitness shoes are fine. <o:p></o:p></p><p class="MsoNormal">Select clothes for the temperature as well as the activity. There are differences between running shorts and tennis shorts. Yoga leggings are not the same as aerobics leggings. You will find that they are designed to help you move comfortably for particular exercises.</p>Engr. Mansoor Habibhttp://www.blogger.com/profile/06891908321413573079noreply@blogger.com0tag:blogger.com,1999:blog-2630589845096590491.post-28476720158571925312007-06-06T21:35:00.000-07:002007-06-06T21:40:35.071-07:00Trim Your Hips and Thighs!<p class="MsoNormal"><br /></p> <p class="MsoNormal">The lower body is a big trouble spot for most women. But, by cutting back on super-size portions and snacks, you can shed the excess fat, and with the simple exercises described below, you can firm your lower-body muscles for toned, sleek legs. Do two sets of 10 to 12 reps on each leg, two or three times a week (leave a day of rest between workouts).</p> <p class="MsoNormal"><o:p> </o:p></p> <p style="font-weight: bold;" class="MsoNormal">Single-leg Squat</p> <p class="MsoNormal">Stand with your feet together and arms by your sides, shift your weight onto your right foot. Rest the toe of your left foot next to your right foot for balance.</p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoNormal">Keep your back straight, bend at your hips and knees, and slowly sit back onto your right leg, raising your arms straight in front of you as you lower (hold onto the back of a chair for balance, if you need to). Stop when your thighs are almost parallel to the floor, and hold for a second. Then press into your right foot through the heel and stand back up.</p> <p class="MsoNormal"><o:p> </o:p></p> <p style="font-weight: bold;" class="MsoNormal">Bent-knee Crossover</p> <p class="MsoNormal">Get down on all fours, keeping your back flat and head down in line with your back.</p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoNormal">With your left knee bent at a 90-degree angle, lift your left leg up and back so the sole of your left foot is facing the ceiling. Then cross it over the calf of your right leg. Keeping your buttocks tight at all times, return to the starting position. Do one set, then repeat with the other leg. </p> <p style="font-weight: bold;" class="MsoNormal">Standing Abduction</p> <p class="MsoNormal">Hold onto a wall with your left hand for balance, and stand straight up with your knees slightly bent.</p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoNormal">Keep your right leg extended (knee soft) and right foot flexed, lift the right leg out to the side. Lift as far as you can without moving your upper body. Pause for a second, then, return to the starting position. Complete a set, then repeat with the opposite leg.</p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoNormal"><o:p> </o:p></p> <p style="font-weight: bold;" class="MsoNormal">Double Leg Lift</p> <p class="MsoNormal">Lie on your left side with your legs stacked on top of each other. Prop yourself up on your left elbow. Rest the fingertips of your right hand in front of you for balance.</p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoNormal">Raise your right leg about a foot, then slowly raise your left leg to meet it. Hold for 2 seconds, then lower each leg separately. Repeat this Exercise.</p> <p class="MsoNormal"><o:p> </o:p></p> <p style="font-weight: bold;" class="MsoNormal">Lunge</p> <p class="MsoNormal">Stand with your feet together, hold dumbbells(if you don’t have dumbbells use any other sort of loads) down at your sides with palms facing in toward your thighs. Take one big step forward with your right leg. Firmly place your right foot on ground, then, slowly lower your left knee toward the floor. Your right knee should be at a 90-degree angle, and back straight. Press into your right foot, and push yourself back to the starting position. Repeat with your left leg.</p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoNormal"><o:p> </o:p></p>Engr. Mansoor Habibhttp://www.blogger.com/profile/06891908321413573079noreply@blogger.com0