Stand Health Articles » exercise

Exercise with video games

Stand Team — Tue, 29 Mar 2011 05:21:22 +0000

When I was small and playing time for video games, my father commented: “why not play outside and you exercise”. For him, and many others, video games and sedentary were synonymous. Since, in fact both things were going quite hand… until now.
As time passes, we are putting old and our around everything changes. And so was also the case with video games. For example, in Canada have installed a gymnasium, where one can heat, exercise, and until he lost calories within a station of training based on the Nintendo Wii.
All this is happening in Studeo 55, in Vancouver, which is believed to be the gymnasium more prestigious of the country. Studio 55 has been the first gymnasium of the world to incorporate the popular game console, in a circuit of training. The goal has been losing calories and improves the physical state fun.
In one of the chambers of Studio 55, very comfortable and wide (37 square meters), has been installed a giant screen and the Nintendo Wii. In this way customers can exercise while playing.
The owner of the club, says that a meeting of boxing of Wii, tennis or bowling provides the same exercise athletic that a hike energetic, burning from 75 to 125 calories, depending on the size and the level of activity of the person.
The initiative seeks to attract the younger clients to the gym, and make sport and suffering increasingly are terms more distant on one another.

Exercises the pelvis’ muscle

Stand Team — Wed, 23 Mar 2011 17:00:35 +0000

Women who have problems of control of the bladder can regain control with exercises for the muscles of the soil of the pelvis, which are called Kegel Exercises
Certain life events such as the pregnancy, childbirth and being overweight, can weaken the pelvic muscles.
Fortunately, when those muscles weaken, you can strengthen again. The muscles of the soil of the pelvis are as other muscles. The exercise can strengthen again. Women who have problems of urinary incontinence can regain control with Kegel exercises.
Exercise the muscles of the soil of the pelvis for five minutes three times a day can mean a big difference in the bladder control. The exercise strengthens the muscles that hold the bladder and maintain the other organs of the pelvis in its place.
The pelvis is part of the body that is among the bones of the hip. The lower limit of the pelvis is the part that is between the legs and consists of several layers of muscle elastic. The muscles attach to the front, back and side of the pelvic bone.
They are mainly two muscles that make the work. The largest stretches as if it were a hammock. The other has a triangular shape. These muscles avoid involuntary departures of urine and stool.
How to make the exercises for the muscles of the pelvis?
Before anything else, find the muscles. This is very important (the doctor, nurse or therapist can help you make sure you are doing the exercises correctly).
Squeeze the two main muscles that extend along the floor of the pelvis. These are the muscles in the form of “hammock” and “triangle”.
There are three methods to check that it is exercising muscles.
1. When urinating, try to stop the output of urine. If you can do, that means that you are using the muscles.
2. Imagine that is trying to avoid the departure of gas. Entered the muscles that used to do so. If you have the feeling of contraction, mean that these are the muscles that must exercise.
3. Lie and enter a finger into the vagina. Tighten as if he were trying to stop the output of urine. If you feel you squeeze the finger, is squeezing the right muscles.

Not tighten other muscles at the same time. Be careful not to enter the muscles in the abdomen, legs or other parts of the body. Getting the muscles wrong can exert more pressure on the muscles that control the bladder. Only tighten the pelvic muscles. Neither endures breathing.
At the beginning, look for a quiet place to make where it can concentrate well (in the bathroom or in its fourth).
* Lie on the floor.
* Entered the muscles of the pelvis and count up to three.
* Relax and count up to three.
* Repeat of 10 to 15 times at each meeting.
Do the exercises at least three times a day, every day in three positions: lying down, sitting and standing. Repeat, but do not exaggerate.
You can make the exercises while lying on the floor, sitting at your desktop or stop in the kitchen.
Those three positions strengthen muscles. Be patient. Do not stop them. They are only five minutes, three times a day.
Most of the women notice improvement after a few weeks; however, it is possible that won’t notice any improvement until after three to six weeks.
Aid for the exercises.
You can also bring the muscles using weights or special biorregulation. Ask your team of health care about them.
The weak muscles of the pelvis often cause problems of bladder control, leaving out the urine of involuntarily. After the exercises, the strong muscles retained the urine.
It is important tighten the muscles of the pelvis before sneezing, pick up an object or jumping, since the sudden increase in the pressure can damage those muscles. Can protect the muscles of the pelvis not to be damaged more, preparing before sneezing, pick up an object or jumping, you just have to tighten the muscles strong and endure until after you finish (of sneezing, lifting an object or jumping).

After that you get used to tighten the muscles of the pelvis during those times, will have fewer accidents.
Remember:
* The daily exercises can strengthen the pelvic muscles.
* Often these exercises improve the bladder control.
* Ask your doctor or nurse.
What is tightening the muscles adequate?
It is advisable to wear a daily exercise for the muscles of the pelvis, until you get used to regularly. Suggest one below:
Official of the exercises for the pelvic muscles
Sunday
✓ Exercise muscles of the pelvis __ times.
✓ Spent ___ minutes to make the exercises.
✓ In each meeting, it __ times the pelvic muscles.
Monday
✓ Exercise muscles of the pelvis __ times.
✓ Spent ___ minutes to make the exercises.
✓ In each meeting, it __ times the pelvic muscles.
Tuesday
✓ Exercise muscles of the pelvis __ times.
✓ Spent ___ minutes to make the exercises.
✓ In each meeting, it __ times the pelvic muscles.
Wednesday

✓ Exercise muscles of the pelvis __ times.
✓ Spent ___ minutes to make the exercises.
✓ In each meeting, it __ times the pelvic muscles.
Thursday
✓ Exercise muscles of the pelvis __ times.
✓ Spent ___ minutes to make the exercises.
✓ In each meeting, it __ times the pelvic muscles.
Friday
✓ Exercise muscles of the pelvis __ times.
✓ Spent ___ minutes to make the exercises.
✓ In each meeting, it __ times the pelvic muscles.
Saturday
✓ Exercise muscles of the pelvis __ times.
✓ Spent ___ minutes to make the exercises.
✓ In each meeting, it __ times the pelvic muscles.

The exercise routines for women

Stand Team — Tue, 17 Aug 2010 15:36:34 +0000

The exercise routines we can do in a gym, or at home, do not change too between men and women. In addition to the differences of strength; women use a little less of weights and make fewer repetitions, differences in exercises spend more than anything for the objectives that each is proposed.

It is that most of the men make exercise for toning and achieve greater strength and endurance, while the routines of exercises for women more elected are those that lead to an improvement aesthetic of the body.

Combat the flaccidity in the arm and abdomen, buttocks and thighs are some of the goals of so many women to begin a program of physical exercise and in most cases are achieved results that exceeded the targets. Is achieved a healthy body beyond the question aesthetic.

Exercises to strengthen the abdominal muscles.

Lying on your back on the floor with his hands in the neck and supporting the chin in the chest, off the shoulders of soil raising and flexing the trunk forward. The movements will be short and either slow and with your knees to prevent injuries lumbar. The ideal is to begin with very few repetitions, some 3 series of 10 each to gradually increase to the extent that we constants.

To achieve a cola firm

It is advisable do so on a mat or something soft to support the knees on the ground. In a position to four feet, always with the back parallel to the ground and the abdominal firm, rose up a leg as high as it can slowly until re instead. First leg and then the other. Some 3 series of 15 for each leg is a good number for a start.

The elongation is important both as the exercises in themselves, there are to stretch and stretching well the muscles before and after each routine.

Good exercise to burn your calories

Stand Team — Mon, 02 Aug 2010 20:00:11 +0000

51 Years ago when the company Wham-0 produced the first disk of plastic named Frisbee, not imagined that what began as a game, then became a very important activity for dogs, and also in a sport for the human.

When tours your body to launch the disk: stretch your arm, then run to catch the disk, stretch your muscles, strong your back and improve your coordination, including you can get to burn 200 calories per hour. A game that you can practice at any age, in any place and just for fun.

You can find discs of all types: for use only in golf courses as the Innova Valkyrie golf disc, for that gamble with your dog the Hyperflite Jawz (prepared to receive the strong bites for your pet), Aerobe Pro Ring that traveling at high speed; and the classic Frisbee, the original disc.

There are four different types of disks, some flying faster than others, others to resist the winds (other than are with them), which are also for dogs, but what we all have in common is that while you fun, you might be exercising… almost without realizing.

Exercises of force

Stand Team — Fri, 11 Dec 2009 18:02:36 +0000

The first we should know about the exercises of forces that the muscles only strengthened when asked to work beyond the intensity accustomed, objective can be achieved increasing resistance, by means of increasing weight that must be lifted, making it more repetitions with the same weight, making exercise routines longer and emphasizing the intensity, by reducing the recovery periods.

The exercises of force must be specific to the objective by taking into account the need individual or functions that it wants to develop. Once established the starting point, it is advised designing the routine so that it exercised first groups of muscles larger ones, such as those in the chest and back, and then go to the smaller. With this procedure is achieved increasing the power to lift weight to the time that achieved the correct technique.

To achieve the maximum force the exercises should be made with between 85 and 100 percent of the lifting capacity, until the completion of one to five repetitions. It is natural that a greater number of repetitions, lower the number of series, so it should not be abused these.

As an alternative are the exercises of force elastic, that achieved with moderate weight, i.e. between 65 and 80 per cent of the maximum capacity of uprising. The repetitions made under these conditions allow faster movement of between eight and 12 repetitions for each series, up to three to see significant results.

The resistance is achieved by means of the maximum possible number of repetitions, made with weights of between 40 and 60 per cent of the capacity of its own of uprising. While the heavy lifting to achieve force demand a recovery period of between two and three minutes between sets, it is recommended that only 30 to 60 seconds when you exercise of resistance.

It is important to remember that the muscles work best during the years of force, but they should also be given sufficient time to recover between series and series.

To achieve good results with the exercises of force are advised to be carried out every two days, because, unlike what is believed, do not increase the volume at the gym but thanks to the good rest and adequate nutrition.