Do you have an extra 10 minutes each morning?
Spend 10 minutes watching an aerobics show on tv or dvd. The activity even if just for 10 minutes will result in increasing your metabolism and getting you off to a good start!
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Just a few weeks ago, three men suffered heart attacks while running the Los Angeles marathon. Two of them died.
Tragic, yes –but it doesn’t surprise me. I’ve been warning my patients for years about the dangers of long-distance running.
In today’s Health Alert, I’ll show you how to avoid this unnecessary heart risk. What kind of exercise strengthens your heart and boosts your lung volume too.
The Basics of Heart Healthy Exercise
Nature fashioned your heart to adapt to challenges. In doing so, your heart eliminates unused capacity. If you train your heart to adapt to longer intervals of “cardio,” – like in a marathon, for example – you force your heart to sacrifice strength, power and reserve capacity.
Yet, strength, power and reserve capacity are exactly what your heart needs most to meet real world demands.
There’s only one way to build up the strength in your arms or legs. And that’s to physically challenge their power. Your heart is the same. You need to challenge its power – not duration – to make it stronger.
We get a great source of data about heart health from the landmark Harvard Health Professionals Study. Researchers followed over 7,000 people. They found that the key to exercise is not length or endurance. It’s intensity. The more energy a person exerted during exercise, the lower their risk of heart disease.
High intensity exercise can also help you live longer. Another Harvard study compared vigorous and light exercise. Those who performed exercise that is more vigorous had a lower risk of death than those who performed less vigorous exercise. My favorites are swimming, biking, running and elliptical machines.
I switch my patients among them to keep it fun and lower the chance of “overuse injuries.” What you use will depend on your level of fitness. The most important strategy is to increase your challenge gradually over time.
Your Ready-to-Use PACE® Program
About ten years ago, I developed a more effective heart-strengthening program. I call it PACE® for Progressively Accelerating Cardiopulmonary Exertion. It has produced dramatic results in my patients.
PACE® focuses on short bursts of exercise. I call them intervals. Break your exercise into short bouts then increase the intensity gradually as your conditioning improves. When you do this, it’s more enjoyable, more effective and safer than longer exercise at lower intensity.
Here’s a five-interval routine you can start right away:
Int 1 Rest Int 2 Rest Int 3 Rest Int 4 Rest Int 5 Rest
2 min 2min 90 sec 2 min 60 sec 2 min 40 sec 2 min 30 sec 2 min
Do the first interval at a low to moderate intensity. Then rest. But when you “rest,” I don’t mean stop. Your rest interval should be a slow, easy pace – like you’re walking.
On the second interval, boost the intensity. If you’re on a stationary bike, for example, you can turn up the resistance so it’s harder to pedal.
As the length of the interval goes down, the intensity should go up. By the time you do the thirty-second interval, you should give it everything you have.
If you haven’t exercised in a while, go slow at first. As you improve, give yourself an extra challenge each time you workout.
To Your Good Health,
Al Sears, MD
P.S. – This is also a superior way to burn fat. After four to six weeks, you’ll see your belly fat start to disappear.
No matter what diet you follow, rather you sweat it out on a treadmill, in a spin class or sweatin’ the oldies, one indelible truth remains: to get in shape and stay that way you must exercise. No matter what pill claims research and science to stop carb absorption, block fat hormones or decrease hunger, the fine print is always the same: “use in conjunction with a sensible diet and exercise”.
The problem with that is most people hate to exercise. And the majority of those who do it consistently have simply submitted to the inescapable obligation to do so.
The quest now is how to make exercise enjoyable . . . dag on it, make it fun even. The best way to do that is to do something you enjoy. Something different., something that challenges your muscles, gets your blood pumping, and your laugh lines stuck. And if it makes you feel confident and sexy at the same time, it won’t hurt none. Belly dancing is just the activity that will give you all those benefits and some more to boot.
The History of Belly Dancing
Belly dancing is often looked at as the secret dance of the bronze skin beauties. But in fact this is a secret that has been revealed. Belly dancing has been done since ancient times. Some for of it exist in many countries around the world from the Middle East to East Asia, its performance in entrenched in culture and tradition.
Although belly dancing is viewed in western societies as a sexually exotic dance done by women for men, that’s not the traditional view or practice of belly dancing. As a dance that is performed in societies where women and men have socially separate interaction (ie women over here, men over there), it is a dance that is most commonly done for women by women. In ancient Egypt, when the mistress went in labor, her harem would gather around her and do undulations of the belly, also known as belly rolls, to symbolize the birthing process, and distract her from labor pains.
During bridal parties when the bride had her hands and feet covered in Henna (a mud-like paste to dye decoration on the skin) the women would belly dancing to pass the time while the henna dried.
Interestingly enough men belly dance as well. With firm, earthly moves that often includes stomps and sharp movements, instead of the graceful flows of the female version, men celebrate among them selves.
The uniqueness of belly dancing
Belly dancing is a type of dancing whose base is isolation moves. You must move your torso while keeping your lower body still and visa versa. So even the women with a six pack can benefit from the unique muscle techniques required to belly dance. The muscle control and technique required while implementing the very deliberate moves (yeah it’s so much more than just trusting your pelvic bone around), will make you admire the graceful moves displayed by belly dancing performers. Even if you do not plan on gracing the stage to move your “lovely lady lumps”, it is an activity every woman should try at least once in a life time.
We are westerners and in our mind belly dancing is still exotic and sensual and to be able to move with grace and sensuality makes us all little more confident in our femininity. And because it is a dance that can be done no matter what shape, size or scale number you represent, it is just the thing to help you love the skin you are in.
About The Author
Mubarakah Ibrahim CPT is an AFAA certified personal trainer and owner of BALANCE fitness Studio for women in New Haven, CT. She offers 1 on 1 personal training service for women, on-line personal training, outdoor boot camps, and group fitness classes, including belly dancing. She also lectures, promotes and conducts workshops on health and fitness through out the northeast. She can be contacted by visiting her website http://www.BalanceCT.com or e-mailed at balanceCT@hotmail.com © BALANCE fitness. Article may be reprinted without permission only in it’s entirety including author bio and contact information.
Malignant Hypertension and accelerated high blood pressure are two emergency conditions which should be treated promptly. Both conditions have same outcome and therapy. However Malignant hypertension is a complication of high blood pressure characterized by very elevated high blood pressure, and organ damage in the eyes, brain, lung and/or kidneys. It differs from other complications of hypertension in that it is accompanied by papilledema. (Edema of optic disc of eye) Systolic and diastolic blood pressures are usually greater than 240 and 120, respectively. While Accelerated high blood pressure is condition with high blood pressure, target organ damage, on fundoscopy we have flame shaped hemorrhages, or soft exudates, but without papilledema.
There are two things. Hypertensive Urgency and Hypertensive emergency. In hypertensive urgency we don’t see any target organ damage while in emergency we see target organ damage along with high blood pressure greater than systolic >220. Now depending upon target organ damage you will decide whether you have hypertensive emergency or urgency. It is essential to bring down high blood pressure in hypertensive emergency immediately, while in urgency, bring down blood pressure very rapidly is not required.
Pathogenesis of malignant hypertension is fibrinoid necrosis of arterioles and small arteries. Red blood cells are damaged as they flow through vessels obstructed by fibrin deposition, resulting in microangiopathic hemolytic anemia. Another pathologic process is the dilatation of cerebral arteries resulting in increased blood flow to brain which leads to clinical manifestations of hypertensive encephalopathy. Common age is above 40 years and it is more frequent in man rather than women. Black people are at higher risk of developing hypertensive emergencies than the general population.
Target organs are mainly Kidney, CNS and Heart. So symptoms of Malignant hypertension are oligurea, Headache, vomiting, nausea, chest pain, breathlessness, paralysis, blurred vision. Most commonly heart and CNS are involved in malignant hypertension. The pathogenesis is not fully understood. Up to 1% of patients with essential hypertension develop malignant hypertension, and the reason some patients develop malignant hypertension while others do not is unknown. Other causes include any form of secondary hypertension; use of cocaine, MAOIs, or oral contraceptives; , beta-blockers, or alpha-stimulants. Renal artery stenosis, withdrawal of alcohol, pheochromocytoma {most pheochromocytomas can be localized using CT scan of the adrenals}, aortic coarctation, complications of pregnancy and hyperaldosteronism are secondary causes of hypertension. Main Investigations to access target organ damage are complete renal profile, BSR, Chest Xray, ECG, Echocardiography, CBC, Thyroid function tests.
Management:
Patient is admitted in Intensive Care Unit. An intravenous line is taken for fluids and medications. The initial goal of therapy is to reduce the mean arterial pressure by approximately 25% over the first 24-48 hours. However Hypertensive urgencies do not mandate admission to a hospital. The goal of therapy is to reduce blood pressure within 24 hours, which can be achieved as an outpatient department. Initially, patients treated for malignant hypertension are instructed to fast until stable. Once stable, all patients with malignant hypertension should take low salt diet, and should focus on weight lowering diet. Activity is limited to bed rest until the patient is stable. Patients should be able to resume normal activity as outpatients once their blood pressure has been controlled.
Hospitalization is essential until the severe high blood pressure is under control. Medications delivered through an IV line, such as nitroglycerin, nitroprusside, or others, may reduce your blood pressure. An alternative for patients with renal insufficiency is IV fenoldopam. Beta-blockade can be accomplished intravenously with esmolol or metoprolol. Labetalol is another common alternative, providing easy transition from IV to oral (PO) dosing. Also available parenterally are enalapril, diltiazem, verapamil, Hydralazine is reserved for use in pregnant patients as it also increases uterine profusion, while phentolamine is the drug of choice for a pheochromocytoma crisis. After the severe high blood pressure is brought under control, regular anti-hypertensive medications taken by mouth can control your blood pressure. The medication may need to be adjusted occasionally.
Remember, It is very necessary to control malignant hypertension, otherwise it can lead to life threatening conditions like Heart Failure, Infarction, Kidney failure and even blindness.
Dr Armughan, Author of this article. Read More about Malignant Hypertension
Dr. Armughan, Read more about High Blood Pressure Symptoms Causes Diet Treatment Blackhead remover by Venusworldwide
I have been using aerobic workout videos for about a year now, and let me tell you if you have the right setup and the right attitude, they work every bit as well as an actual aerobics class with an expensive personal trainer. Although many people buy aerobic videos, and then leave them sitting there, gathering dust, and never do anything with them, many others use them to embark on a healthier, more successful life. What is the difference? Why do aerobic videos work wonders for some people, but fare horribly for others? Allow me to explain.
You see, the reason is not the aerobics videos at all, but the person watching them. The first and most important thing is attitude. Now, we have all heard that before but I will have to emphasize it again: attitude is everything. The right attitude towards exercise will enable you to find joys in hours of sweat which could otherwise make you give up for the tempting leisures of a potato-couch instead. The right attitude is essential to your success. Right from the onset, you need to set realistic and achievable goals and a constant schedule of exercise that will help you approach your goals. That is no easy task, I know. And nobody or nothing can help you. Motivation can not come from the aerobic videos it has to come from within.
The most important thing is that you exercise regularly. Doing each aerobic video twice every third Sunday won't count. Frequency matters more than how much time you spend on each once-in-a-blue-moon session. Even if you never make it all the way through your aerobic videos at first, you have to be using them every day or you will not get the maximum results from them I doubt that you will get any results at all. Set realistic goals and stick with them. It is no good telling yourself that you will do a two hour workout with your aerobic videos every day, and then compromising that unachievable goal the very next minute. Set little goals, ones you know that you can succeed at, to build confidence and slowly move on to bigger goals.
Equally important is to have a good space to do your aerobics workout. If you live in a tiny one room apartment with clothing spread all over the floor, forget it. You can use some aerobic videos with less space than you might think, but if you don't at least clear a little room to move around in, you will never reach any of your exercise goals, and that is a terrible excuse. The beginning of your aerobic workout is really setting a time, clearing out a space, and psyching yourself up. Don't expect immediate success from using your aerobic videos. It will be very hard work and you might feel like giving up at times. But if you persevere, within a month you will notice major changes.
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Aerobics are great, even thought the aerobics craze seem to have passed and that today is very different to what has swept the world of its feel and got it into working out the aerobics way, the current times offer the exerciser an abundance of tools and information about aerobics that has never before existed.
This kind of exercise was very fashionable some years ago, at one time you could find many of your friends and family in you local gym doing aerobics, but after this health workout fashion changed into many different streams of physical exercise, like the oriental disciplines and many diverse international workouts.
But aerobics didn’t go away, with time this has become on of the most researched and developed forms of losing weight and getting fit again, many different machines have been invented and researched, and many experts have been working in the field of aerobics.
When you start doing aerobics you should probably think about what kind of aerobic clothing you want to buy, since they have a lot influence on the quality of you exercise, and will probably also be a factor of how you feel, you will need to talk to your trainer or research online before you make decisions because a lot of these clothes do not come cheap and you may want to buy yourself more then one suit for your workout, so you wouldn’t have to do the laundry every day or so, this clothes will need to be washed once you had a good workout.
There are great advantages of aerobics exercise, first it is a special and very wide way to work out and keep your body in good shape, lose weight and maintain a regular workout schedule, but there are many other advantages to aerobics exercise some of them very surprising. A lot of people meet and make friends in the gym, some decide to start working out together and push each other to do better, stronger and faster, a partner is always a good way to improve and get further than what one would do by himself. A second benefit from working out together is that you can actually make friends, sometimes just work out friends and some time even more than that.
Working out and doing aerobics will also effect you mood, improve many aspects of you body and spirit and make you stronger not only physically. The effect of working out is that you body will release a lot of positive things into your blood, making you happier and stronger, this alone can make a huge change in anyone’s personality, and the good news is that if you never worked out you will feel this significant change.
Even you are not convinced I encourage you to try this form of exercise before you move on, almost surely you have a gym close to you home and you can always ask to work out a couple of time to see if its something that you could try. Keeping it relatively safe start from the basics and move on as you progress, in a short time you will understand and feel the difference.
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