Tuesday, 26 April 2011

10 Tips for Preventing Acne (Pimples)

Zits can be the bane of your life, and acne is simply the worst form of zits that you can have. It’s always embarrassing, sometimes painful and at times scarring. Acne occurs because of increased hormonal activities. That’s why it’s often seen in teenagers. But some women in their 20s and 30s do get acne outbreaks, especially close to their periods. When your body produces hormones in excess, it stimulates your oil glands. The excessive oil production combines with dead skin to plug the pores. This leads to a buildup of dirt and bacteria under your skin, which ultimately erupts in a rash of acne or pimples.

How harmful are energy drinks?

Energy drinks are becoming increasingly popular. Walk into any convenience or grocery store, and you’ll see various brands of energy drinks like Red Bull, Adrenaline Rush, Full Throttle, and Monster Energy packed in small and bright cans. Rather than providing food energy (as measured in calories), these drinks are designed to increase a user’s mental alertness and physical performance by the addition of caffeine, vitamins (B vitamins in particular), amino acids (example taurine) and herbal supplements which may interact to provide a stimulant effect over and above that obtained from caffeine alone.
Everyone knows that these drinks can boost the energy levels, can increase the stamina and improve the performance. Students use them to pull all-night study sessions, athletes use them to boost their performance and millions around the world consume them to receive that extra energy needed to survive the day. But not everyone is aware that there are side effects to these drinks – both positive and negative.

Ingredients of Energy Drinks and their Effects

Every energy drink can contain any number of ingredients, but they are essentially soft drinks with high levels of caffeine and glucose, and different combinations of taurine, B vitamins, and various herbs.
Red Bull, one of the most popular energy drinks, contains nearly 80 mg of caffeine per can, which is no more than your average cup of coffee or or twice the caffeine in a cup of tea. Other energy drinks contain several times this amount. Other stimulants such as ginseng are often added to energy drinks and may enhance the effects of caffeine.
Unlike hot coffee or tea, which is sipped slowly, it’s common for typical energy drink consumers to drink large amounts quickly. Consumption of a single energy beverage will not lead to excessive caffeine intake; however, consumption of two or more beverages in a single day can. Too much caffeine can have adverse effects like nervousness, irritability, sleeplessness, increased blood pressure, abnormal heart rhythms (arrhythmia), and stomach upset. Caffeine, like alcohol, works as a diuretic causing more urine output and leading to dehydration. Caffeine is also addictive, therefore the athlete may require higher and higher doses to achieve the same “caffeine high”.
The main ingredient in all “energy drinks” is carbohydrates or sugar. These cause the nervous system to become over stimulated, making people feel more energized. But, large amount of sugar can have laxative effects and also cause a sudden crash in energy levels. When sugar enters the blood stream and provides a “blast” of energy, the person feels good and energized. Once that sugar is burned up (usually in about 30 to 45 minutes) and leaves the blood stream, there is a sugar crash and energy high disappears. The person’s reflexes slow, they may feel dizzy, muscle power decreases and performance falls off.
Many energy drinks contain caffeine containing herbs such as guarana seeds, kola nuts, and Yerba mate leaves. The natural substances do not provide enough amounts of caffeine so manufacturers often add synthetic caffeine to boost the effect of the natural source. Other herbs include alleged immune system enhancers like astragalus, schizandrae and echinacea, and supposted memory boosters like ginkgo biloba and ginseng. However, there is no scientific evidence to support any of these assertions. Most of these herbs have not been shown to improve athletic or mental performance. Some of these herbs may interact with prescription medications to impede or enhance their chemical properties, a dangerous combination.
Other Ingredients
Taurine is an amino acid produced naturallu in our bidy. It helps to regulate normal heart-beats and muscle contractions. However, its effects on people when consumed as a drink additive remain unclear. Also, many energy drinks contain as much as 1000 mg of taurine per can; the safety of such large doses is not known.
Energy drinks like Red Bull contains 600 mg of glucuronolactone, a substance that is naturally found in the body. Energy drinks claim glucuronlactone detoxifies the body and protects against cancer. However, there is no scientific evidence to support these claims or on the safety of this combination.
B vitamins are an important part of a healthy diet and are essential for breaking down carbohydrates into glucose, which provides us energy, and for breaking down fats and proteins. They are sometimes added to energy drinks in small amounts. It makes energy drinks appear healthy, although they probably contribute little.

Energy Drinks and Alcohol

Energy drinks like Red Bull are often used as mixers with alcohol like vodka. Alcohol is a great depressant and energy drinks are stimulants. Energy drinks can lessen the subjective effects of alcohol intoxication like dizziness and headache without affecting the blood alcohol concentration. As a result, people may consume larger amounts of alcohol.
A recent study investigating the effects of energy drink consumption in combination with alcohol reported that although subjective alcohol related symptoms like headache and weekness were significantly reduced, but the participants performed just as poorly on objective measures of motor coordination and reaction time as they did after consumption of alcohol alone. Furthermore, both the caffeine in energy drinks and alcohol act as diuretics and so could lead to excessive dehydration. For these reasons, it is not recommended to consume energy drinks in combination with alcohol.

Consumption of Energy Drinks Before or During Exercise

Many athletes, particularly adolescents, use caffeine before and during competition to help boost physical performance. Research has found that consumption of moderate levels of caffeine prior to and during heavy exercise is safe and effective. However, the safety of consuming caffeine in combination with the herbal supplements found in many energy drinks, prior to or during exercise, has yet to be established.
Energy drinks should not be confused with sports drinks such as Gatorade, which are consumed to help people stay hydrated during exercise. Sports drinks are specially formulated to contain the appropriate balance of glucose and electrolytes for easy absorption, thereby providing fuel to working muscles, as well as water and electrolytes to maintain optimal hydration.
There are still many unknowns in the relationship between the ingredients in energy drinks and athletics. Until the safety of this practice can be established, consumption of energy drinks prior to or during exercise by individuals of any age is not recommended.
Energy drinks are a powerful stimulant and can boost athletic performance, but they are not optimal for proper hydration, carbohydrate delivery, or the appropriate amount of caffeine for athletics performance. It is known that large amounts of sugar and caffeine are harmful to our bodies. However, there is very little known about the various other substances found in many energy drinks. Medical professionals simply do not know the long-term effects of consuming these beverages.
Energy drinks consumption should be limited to adults, used with caution and consumed in moderation only on certain occasions. Better still, opt for healthy drinks.

Top 9 Acne Myths Debunked

Acne becomes a concern during adolescence. But many people get zits even after they pass this sensitive stage of life. All of us have experienced the development of acne to varying degrees at some point of time in our lives. Acne is common and so are the myths that surround it. Let’s check what these myths are and the true facts that lie behind:

Myth 1: Poor Hygiene Standards are Responsible for Causing Acne.
Fact: Lack of proper cleanliness does not produce acne. Acne is caused due to the inflammation when the hair follicle wall ruptures as a result of excess oil, dead skin cells, and bacteria getting trapped within the follicle. Washing the face each day can help you get rid of excess oil, dead skin cells, and surface dirt, but frequent cleansing or washing too vigorously can make the condition worse. The skin can be kept healthy with proper oil-balance by cleaning it with mild soap and water not more than twice a day.

Myth 2: Intake of Certain Types of Foods can Trigger the Development of Zits.

Fact: People have always blamed chocolates, french fries and other junk foods for producing pimples, but no scientific fact has been able to prove this conception. In reality, certain foods like milk and seafood can aggravate the condition, but there is no evidence that they can lead to development of acne.

Myth 3: Acne can be Effectively Treated by Sunbaths.

Fact: In the short run, exposure to sun can dry up an oily skin. This improves the condition of acne temporarily, but gradually the skin gets adapted to the sun exposure and there are no long term effects. Further, studies have established that the harmful rays of the sun produce damaging effects on the skin. Skin cancer is the most serious outcome of taking sunbaths.

Myth 4: Acne might Result due to the Use of Makeup.

Fact: There are certain cosmetics which might cause acne by blocking the pores. But some cosmetics, termed as “non-comedogenic” or “non-acnegenic”, are safer options. In fact, some brands of cosmetics incorporate ingredients (such as benzoyl peroxide or salicylic acid) which have the power to fight acne.

Myth 5: Greater Quantities of Acne Medication can Cure Acne.

Fact: When an individual notice the skin condition getting worse, he or she opts for higher dosage of acne medications. But overdose is harmful, and excessive use of acne medications can lead to skin irritation, dryness, and more blemishes. Talk to your dermatologist if the acne doesn’t improve within 6 to 8 weeks of taking prescription acne medication.

Myth 6: Sexual Activities can Cause Acne.

Fact: The general idea which remains in people’s minds suggests that too much sex or masturbation can cause acne breakouts. But there is no scientific basis to support this concept. Sexual activity and secretion of hormones share a relationship with each other, but the effect of sex on sebum production has not yet been established. Hormone levels are also found to fluctuate with stress and anger.

Myth 7: Acne Only Affects Appearance.

Fact: The appearance of an individual gets affected by the development of zits and the effects harm the individual’s psychology via this route. A person might suffer from depression and a low level of self-esteem. Severe acne might turn them “unsocial” as they try to stay aloof from a social circle.

Myth 8: Popping the Bumps can Actually Cure them.

Fact: This is a totally wrong concept and a harmful one as well. Popping can actually intensify the infection by spreading the bacteria which have caused the zits. The activity can cause scarring, which might assume a permanent nature. So even if the acne gets healed up in the future, the scars would keep on reminding you about those embarrassing days.

Myth 9: Only Teenagers can get Acne.

Fact: Adolescents are more likely to experience acne breakouts, but acne is not very unusual in individuals who have crossed 40 years of age. In the worst cases, some people might experience breakouts throughout their lives.
You might feel that acne myths are pretty funny! But some myths can produce serious consequences on your skin. Just think of applying bizarre solutions to your acne! Won’t you frown at the idea? Some people do not and they are the ones who fall prey to acne myths!

How to Overcome Your Nervous Habits

We always try to stay alert and eliminate all such actions which might result from an unconscious state of mind. But sometimes certain situations – when we are anxious or tense – force us to showcase our habitual behavior in front of the outer world. These unintentional acts are very unappealing to the eyes and can even affect our health. So, let’s check out the most common nervous habits:

9 Ways to Increase Your Blood Circulation

Modernization and changes in lifestyle have the potential to cause adverse effects on the cardiovascular system. Cardiovascular diseases are the world’s leading killers, and the World Health Organization, WHO, estimates that by 2020 cardiovascular diseases will account for 40% of all deaths worldwide. Majority of cardiovascular diseases is caused due to blood circulation problems. Improper circulation of blood through arteries and veins results in insufficient supply of oxygen and nutrients to our organs and tissues.

Our circulatory system, also known as the cardiovascular system, consists of a pump (heart), a high pressure distribution circuit (arteries), exchange vessels and a low-pressure collection and return circuit (veins). The circulatory system serves the purpose of integrating the body as a unit and provides a continuous supply of nutrients and oxygen to various parts of the body. Coversely, the circulatory system helps in the elimination of toxins (the byproducts of metabolism). Poor blood circulation, at best, may lead to a feeling of numbness and tingling sensation in your feet and hands. However, at worst, it may put you at a risk of a heart attack or stroke due to oxygen in the blood not able to reach certain vital organs.

Blood circulation gets affected due to unhealthy eating, lack of physical activity, unhealthy habits and lifestyle. Thus, for a proper circulation, you need to bring important changes in these aspects. Here are some of the important, healthy and non-pharmacological tips to improve blood circulation:

   1. Exercise Regularly: Exercises are the one of the most effective ways to enhance blood circulation. Thirty minutes of regular exercise for 4-5 times a week can substantially reduce your risk of various cardiovascular problems. There is an increase in the pumping action of the heart along with an increase in the number of capillaries. Exercises do not necessarily mean paying regular visits to the gym or a fitness studio! Rather, it can take the form of any physical activity like walking, jogging, running, stair climbing, cycling, swimming etc. These exercises have a great potential to improve the blood circulation rate. If you are running short of time, you can go for simple “at-home” exercises like performing ankle toe movements, or rotating arms in a circular manner.  Having a small waking session at home or in the office can serve the same purpose.
   2. Eat Healthy: To live healthy, you must eat healthy. Avoid consuming excess of anything especially saturated fats like dairy products; hydrogenated oils etc. Instead, consume healthy fats such as omega-3 fatty acids and monounsaturated fatty acids (MUFA). Eat plenty of green leafy vegetables, fruits and whole grains. Reduce the consumption of sugar and salt and add up more of dietary fibers. Improper diet can adversely affect the blood cholesterol levels, which in turn, can result in atherosclerotic changes (plaque build-up in the artery walls which does not allow blood to flow freely). These conditions affect the body’s normal process of blood circulation.
   3. Drink Healthy: The blood plasma volume is the major determinant of blood pressure and the circulatory functions. Dehydration can cause a reduction in the volume of blood through a reduction in the water content of the blood. This further lowers the blood circulation rate. Make sure you drink plenty of water to keep your body hydrated.
   4. Have an Active Lifestyle: The sedentary lifestyle of today slows down the rate of circulation and causes various health related problems. Switch to a healthy and active lifestyle – get involved in some outdoor activities like gardening, dog walking or in some recreational sports like cricket, football, tennis and golf. Get adequate amount of sleep and learn to cope up with day to day stress. Stress, which causes muscle-tensions, can lead to serious circulation problems and cardiovascular diseases. Relaxation techniques like yoga and meditation can help in the restoration of the body’s harmony. Breathing exercises too, that are associated with yoga, are known to purify the blood, thereby improving circulation.
   5. Take Ancient Herbal Remedies: Include herbs like cayenne (a mild form of chili powder), ginger, garlic and ginkgo in your diet. These herbs have favorable effects on blood circulation. Wild berries and rosemary are known for their effects in regulating and stabilizing blood pressure. Spicy foods also promote good circulation. When you eat spicy food, your body’s temperature is raised; therefore, it increases your blood flow and gets your heart pumping.
   6. Go for a Massage: Massage is one of the ancient and the most effective remedies to improve blood circulation. Massage is not just a relaxation technique but something more than that. Body pain develops on account of reduced oxygen supply to the muscles due to muscle tension. Massage works by releasing tension from the muscles and making way for the supply of oxygen in the muscles.
   7. Get Benefits from Positioning: Our body is always under the act of gravity and gravitational force always tries to pull the blood away from the heart. Thus, positioning is one of the easy way to improve local circulation. Using gravity as assistance to aid circulation is the basic rationale behind it. Position yourself in such a way that, the area where you want to increase circulation is positoned above your heart level.Some of the yoga pose like shoulder stand, head stand etc. make use of same concept to improve circulation.
   8. Opt for Hydrotherapy Sessions: It includes warm water bath, contrast bath (switching between the hot and cold water), steam bath, etc. The therapy, targeted towards relaxation, causes vasodilatation (widening of the blood vessels) of peripheral blood vessels (arteries and veins in the feet, legs, lower abdomen, arms, neck or head) which in turn, lead to faster and smoother movements of blood. These are signs of proper blood circulation.
   9. Quit Smoking: Smoking is primarily responsible for peripheral vascular diseases (diseases of the blood vessels located outside the heart and brain). It brings about degenerative changes within the blood vessels leading to hardening of arteries which eventually leads to improper blood circulation.

It is evident from the above passage that lifestyle changes and not medications can promote the body’s blood circulation process. You need to incorporate some special changes by introducing certain measures in the area of fitness, diet and lifestyle. And yes, by sacrificing your favorite habit – smoking!

Feel good and healthy in the next 12 months with just 6 simple steps!

How was your health like over the past twelve months? Take an honest assessment of your health and dietary habits by going through the following questions:

1. Did you have enough energy to finish an entire work week with a bang in the whole of 2010?

2. Did you cook the majority of your meals or were you fond of buying food from fast-food chains?

3. Have you been eating at a healthy-sized portion?

4. Were you ever serious about paying attention to food labels and keeping a look out for fat and sodium?

5. Have you been physically active or have you even had a dose of light exercise daily?

6. Did you manage to quit smoking and control your alcohol intake?

7. How many "goodnight sleep" did you have all throughout the year?

8. Do you think you were 75% most of the time happy this year?
Take this easy-to-remember Health Survival Guide to help you live a healthier life this year:

1. Know your hormones and strive to keep them in balance

Hormonal balance is one of the major foundations of health. It is key to a long and healthy life. Though your body is designed to check and maintain its own hormone levels, many external factors can have these levels askew. Age, chronic stress, infection, anxiety and depression, obesity, wrong diet, sleep deprivation, hypoglycemia, chronic pain, and inflammation are among the common conditions that disrupt your hormone balance.

A healthy lifestyle and a healthy diet will help you keep your hormone levels in check. Enough supply of Omega-3 and Omega-6 essential fatty acids can help maintain good hormonal balance, too. You also have to reduce your intake of dairy products and meat as animal fats store chemicals which can affect the activities of your hormones.

2. Avoid chemicals and detoxify your body.

Every day, you encounter a large deal of chemicals affecting your health. Most of these chemicals can disrupt hormonal balance resulting in a series of health problems. Prolonged exposure to these harmful substances can cause significant effects to the nervous system and immune system. Illnesses associated with too much chemical exposure include adult and child cancers, numerous neurological disorders, immune system weakening, autoimmune disorders, asthma, allergies, infertility, miscarriage, and child behavior disorders including learning disabilities, mental retardation, and hyperactivity.

It is necessary to detoxify your body regularly. Taking detox measures will help you unload the toxins in your body and prevent your body systems from getting overworked.

3. Maintain a good sleeping habit.

Allow your body to heal naturally by giving it the rest and sleep it needs. During sleep, your body rejuvenates and gets the whole system ready to face the errands of the next day. If you maintain good sleeping habit, you constantly give your body a dose of repair every night.

4. Proper nutrition.

Changing your eating habit is the best way towards health. Not only does it keep your hormones in balance but it also boosts your immune system to help your body fight off disease. What you feed your body is reflected on your outside appearance and performance. Being fully nourished with the essential nutrients makes you feel and look vibrant and young.

5. Practice stress management - Practice the way of love to manage stress.

Stress is the biggest enemy of good health. It is often called the silent killer and expert stealer! It can steal your joy, energy, and can gradually kill your positive midset. More so, it has direct effects to your physical health. Stress doesn't end its havoc with draining you mentally. It can lead to chronic diseases and metabolic syndromes. Yes, it is true that short term stress raises your adrenal cortisol levels, which is a good practice to help your body cope. However, long term stress keeps cortisol high, which then subverts your metabolism to accumulate fat and burn muscle for energy, thins the bones, ages skin prematurely, and degrades brain tissues.

You must find your way to manage stress before it takes over you. You can embark on a new hobby or try a new adventure. Never fail to unwind and catch up with your circle of love. Relationship-building is a great stress-reliever in itself . Nothing beats having that inner joy.

6. Meditate

Always have a "me-time"! This will prevent you from being overwhelmed with work and life's pressures. Meditate and have an in-depth connection with yourself. Check what you need to improve on then, know what you want. This kind of self-agreement will keep you on track. Dream and aim high. Experience the goodness of nature; recall the things that can generate the feeling of being thankful. Treat yourself and make yourself king from time to me. Be happy! Everyone is entitled to have his own kingdom in his lifetime.

To learn more about rebalancing and revitalizing your Mind and Body, visit Body Overhaul.

Wednesday, 13 April 2011

Twenty Minutes a Day Keeps the Doctor Away!

Run for your life

You may be fond of running for that feel of fresh air. But there's a lot more than that. A great deal of benefits comes with this rigorous exercise. These include weight loss, improved cardiovascular health, bone health, better mood and mental activities. Surely, a 20-min run a day keeps the doctor away.

Reports have it that runners, aside from being fit, are happier and less stressed than those who do not run or exercise regularly. Running has the ability to add zest to your day-to-day as it facilitates release of endorphins. These hormones create a sense of euphoria or what they call "runner's high" that can eventually improve mood. Running can also lower your stress levels. The running act itself allows the mind to focus on the task at hand. It takes your thoughts off your worries at home or at work. This is a good practice for the brain to have better prioritizing and concentration skills.

A superb way to slow down the aging process is to have that regular run. One upfront sign of aging is the weakening of bones and loss of muscle mass. Those who run regularly are less likely to experience bone and muscle loss as they age. Those who have inactive lifestyle usually have weaker bones when they get older. When this happens, the individual is more likely to be susceptible to osteoporosis upon reaching the age of 50.

9 Important Facts about Running

1. Running serves as a remedy. The psychological benefits of running even outweigh the physical demands. It is even used to treat clinical depression and other psychological disorders.

2. Running is used to treat addiction to drugs and alcohol.

3. Running also helps maximize the lungs' potential. It keeps the lungs strong and powerful.

4. Running helps lower blood pressure by maintaining the elasticity of the arteries.

5. Running strengthens the heart and helps prevent heart attacks. It helps keep the cardio system efficient and strong.

6. Running allows a person to burn an average of 100 calories per each mile. While the average human being burns about 2000-2500 calories a day by simply existing, running 5 miles a day can burn an additional 500 calories, making it a lose-weight tool.

7. Running does not increase appetite. The truth is, running, like exercise, regulates appetite and suppresses it whenever necessary.

8. Running increases sex drive. Several studies have shown that those who exercise regularly have sensed an increase in their sex drive in no time. One study also showed that a person at his 40s or 60s typically has the same amount of sex drive as non-athletes 20 years younger if he has a regular run. The same study found that men who run are more able to achieve and maintain an erection, and women who run are more easily aroused and have better orgasms.

9. Running improves sleep. It can be a helpful tool in dealing with insomnia and sleeping difficulties. Several studies on the link between running and better sleep found that runners had greater sleep efficiency than the non-runners.

You don't need to run races or train like athletes to receive the benefits of running. Just the recommended 20-minute-a-day run could help you have better physical and mental health. You'll sleep better, be happier, and stronger. You do not even have to think twice about hitting the pavement. Run for your life or rather, run for a better life!

To learn more about how to maintain bone and muscle health, please visit sherpa-strength.com.

Long-term musculoskeletal healt

You can optimize your long-term musculoskeletal health by:

1) Reversing Damage

Years of stressful living cause damage to your body. To help reverse this, Sherpa Strength releases hundreds of phytonutrients that increase your strength and energy, enhance your muscle mass, and help you maintain long-term fitness.

2) Getting Healthy Sleep

Sleep is probably the most important tool in building muscle mass. After a strenuous exercise, your muscles need recovery time. This takes place in your sleep. During sleep, growth hormones are produced and protein synthesis occurs to rebuild your broken down muscles. Without this, the time spent in work-out is put to waste. The REM (rapid eye movement), the deepest phase of sleep, is the stage where extensive repair is done to your body. During this stage, your muscles are in a paralytic state that allows optimal rejuvenation. 8 hours of sleep is recommended for both children and adult daily.

3) Increasing Protein Intake

The synthesis of muscle protein is essential to the body's ongoing growth, repair, and maintenance. The human body synthesizes protein from diet. Carbs serve mainly as energy for the body, while protein provides the necessary amino acids to build and repair muscle. For muscle growth, carbohydrates are not as essential as protein and fats. High quality protein, which the body breaks down into amino acids, should be the center point of all your meals. At least 1,000 milligrams of protein per pound of bodyweight is recommended daily. Protein-rich foods include soy milk, egg, lean meat, fish, tofu, grains, and other legumes.

4) Increasing Vitamin B12 Intake

Vitamin B12 is important for increasing energy as it stimulates production of red blood cells as well as processes carbohydrates, proteins, and fats. It aids the body in digestion and absorption of protein and carbs. Good sources of Vitamin B12 include meat, poultry, fish, eggs, milk, and fortified cereals. At least 2.4 micrograms of Vitamin B12 is recommended daily.

5) Increasing Essential Fatty Acids (EFAs) Intake

Dietary fats play an essential role in hormone production, which in turn is responsible for growth and strength increase. Fat is a concentrated source of energy. EFAs are unsaturated fats that are necessary for thousands of biological functions throughout the body. They aid in the prevention of muscle breakdown and help to increase your HDL level (good cholesterol). Sources of EFAs include fish, shellfish, soya oil, chia seeds, pumpkin seeds, and leafy vegetables.

6) Increasing Water Intake

Water is a miracle supplement. To utilize optimal physical strength, take one 8 ounces glass of water for every 10 to 12.5 pounds of bodyweight per day. It will not only facilitate natural detoxification but will improve your bodybuilding training results. It will help your kidneys deal with the extra protein and circulate the nutrients throughout your body. Water is the transportation system that delivers great nutrition to the muscles.

7) Doing Compound Exercises

Compound exercises are those which stimulate more than one major muscle group at a time. They affect your entire skeletal system and trigger growth throughout the body. The following are recommended exercises effective for muscle growth and strength enhancement: Squats (Legs), Calf Raises (Lower legs), Bench Press (Chest), Pull Ups (Back), Bench Dips (Arms), Bicep Curls (Arms), Military Press (Shoulders), and Crunches (Abs). To ensure general fitness, Cardiovascular exercises may be incorporated to your exercise program. However, Strength training remains to be the key to muscle strength and balance.

To have a well-structured exercise program, you can follow the FITT (Frequency, Intensity, Type, Time) Principle. The FITT Principle is applicable to individuals exercising at low to moderate training levels and may be used to establish guidelines for both cardiorespiratory and resistance training. Here's a recommended training combination:

Cardiovascular Exercise

* Frequency - 3 to 5 times per week

* Intensity - Moderate to moderately difficult activity

* Time - 20 to 40 minutes per session

* Type - Rhythmic, large-muscle-group activity that generates faster heartbeat, such as walking, jogging, jumping rope, swimming, and dancing

* Benefits - Reduces body fat, lowers risks of heart diseases, increases HDL (High Density Lipoprotein) levels also known as the "good" cholesterol, decreases clinical symptoms of anxiety, tension, and depression, and enhances blood circulation and detoxification

Strength Training

* Frequency - 2 to 3 times per week

* Intensity - Load or weight = 60 to 75% of the maximum amount you can lift one time for a particular type exercise

* Time - 1 to 3 sets (8 to 15 reps per set) each of 6 to 10 exercises involving all of the major muscle group areas: chest, back, shoulders, arms, low back, abdominals, hips/thighs, and calves

* Type - Resistance exercise that works the major muscle groups, such as weight machines, free weights, exercises using tubing, or exercises using your own body weight for resistance, such as curl ups, pull ups, push ups, and squats

*Benefits - Burns calories to help you keep your weight down, increases bone density which lowers your risk of Osteoporosis and broken bones, strengthens muscles which improves your balance, and reduces your chances of joint injuries

8) Breathing Properly

Slow, deep breathing is a powerful anti-stress technique. When you bring air down into the lower portion of the lungs, where the oxygen exchange is most efficient, heart rate slows, blood pressure decreases, muscles relax, anxiety eases and the mind calms. Breath control can also help your exercises become more rhythmic and regular.

Results: The precise combination of ingredients in Sherpa Strength along with a mind-body focus precisely addresses your strength enhancement needs!

Visit sherpa-strength.com for more information on muscle strength.