Exercise To Improve Metabolic Syndrome and Sexual Health

(By the expert at Better Life)

Metabolic syndrome is characterized by a group of health risk symptoms that occur together in an individual, which result in obesity, hypertension, high cholesterol, and high blood levels of glucose and diabetes. Metabolic syndrome affects sexual health adversely, especially in men. Because men tend to decrease physical activity levels as they age and increase the amount of processed foods they consume, their risk of developing metabolic syndrome with accompanying sexual dysfunction becomes greater. Can exercise help to lower the risk of developing metabolic syndrome?

In a study published in the February 2007 issue of The American Journal of Medicine, researchers analyzed data from 2126 men who participated in the 2001-2002 National Health and Nutrition Examination Survey. The data reported an association between erectile dysfunction and lack of physical activity and suggests that lifestyle changes, including increased exercise levels, may be an effective non-pharmacological treatment for men with ED. Reports suggest that physical activity in conjunction with other dietary measures can be instrumental in the prevention of cardiovascular disease and diabetes, which may in turn, may prevent a decrease in erectile function.

Another study of over 40,000 men with ED, examined erectile function and the effect of exercise intensity (as measured by metabolic energy transfer units or METS) upon participants. The results of this large study showed a significant correlation between exercise and ED such that those men who exercised more had fewer problems with ED. Given the outcome of the study, the researchers concluded that if men wish to improve their sexual health, one means of doing so would be to improve their cardiovascular and endothelial health by getting more exercise.

Check with your health care provider before you start an exercise program. Additionally, riding bicycles can restrict genital blood flow, so let your doctor know if you intend to cycle as part of your exercise routine.

Jogging Techniques

Walking properly can maximize the benefit to your body while reducing the risk of injury. After you’ve engaged in a walking program for a couple of months or so, perhaps you’re  ready to introduce more jogging into your routine. Not everyone is a suitable candidate for a jogging program. A person’s readiness will depend on a number of factors including their weight, joint health, and cardio-pulmonary functioning, just to name a few. But if you have been able to walk at a fairly rapid pace for about four miles three or four times a week, you may be ready to increase the time that you jog in your exercise program. Before you do this, here are some pointers to keep in mind so that you stay safe.

While the physical dynamics of jogging are very similar to those of walking, there are some important differences. When we jog, the knee of the leg preparing to take the next step is flexed more than when we walk. Also, the arms are bent more at the elbows and the arms swing more. The swinging should not be too exaggerated and it should be in a forward to backward motion, not across the front of the chest.

During an easy, comfortable jogging pace, the heel will come into contact with the ground first. Then the foot will roll forward to the ball of the foot, and then the toes will help propel you forward. This is similar to the stride we take when we walk. But as our speed increases when we jog, the heel-to-toe motion will be less noticeable.

Another difference between walking and jogging is in the way we breathe. When jogging, always breathe through both the nose and mouth. This will ensure that you’re getting as much oxygen as possible into your lungs. The more oxygen you get, the lower your heart rate will be since it won’t have to pump as fast to get the oxygen to the muscles that require more during exercise.

Now you’re ready to put this all together. First, always begin an exercise routine with stretching. Take note of any areas that feel tight or painful; proper stretching can usually work this out before you start. Then, begin by walking. This isn’t only a good way to continue the stretching phase, but it helps the heart and lungs to get ready. Once you begin jogging, never jog too fast or too long. Jog at a speed that you can sustain comfortably for ten to fifteen seconds; then switch back to walking. As you jog, concentrate on your breathing, your arm position, and your stride. Begin to feel your rhythm. Also, take note of your pulse after you complete each jogging interval. Allow your pulse rate to slow down before beginning the next jogging interval. Many beginning joggers are tempted to increase their speed and jogging time too quickly. This mistake leads to injury and/or enough discomfort to quit jogging altogether. You will be able to maximize your enjoyment and safety by sticking to a steady, walk-to-jog routine.

Exercise Boredom

Generally, people start a fitness program, become bored easily after a short amount of time and then move on. Boredom may occur during fitness programs that last more than a few weeks, because we tend to lose purpose and fail to keep track of progress from one stage to another. It is also the result of a lack of desire rather than an inability to exercise. Boredom can be avoided in large part if the type and location of exercise is varied, if reachable but challenging targets are set, and if exercise is a fun experience. We have discovered a few tricks for staying motivated and minimizing boredom over the years during our work-outs. They may work for you, too.

* Try training in a group. First of all, it is difficult to work-out on your own consistently because it is hard to get and stay motivated being alone. Training with other people can provide a great foundation for sharing and bouncing ideas off each other.

* Be open to trying new techniques. Adding a minute or two of jump rope is a great way to change-up a ho-hum routine. It doesn’t matter that you haven’t jumped rope since grade school. Start slowly and build up – it’s fun.

* Test your limits safely. Add a set of 8-10 burpees (an intense form of strength conditioning) to your daily routine for instance. These exercises utilize your own body weight as resistance – they are tough, but condition the entire body and are well worth the effort.

* Ignore the gimmicks. By switching around from one expensive and ineffective gadget to another in our attempts to become fit, we expend our energy in trying to find the ‘miracle cure’ and become lost. Keep your mind focused and your body working instead.

* Be ready for the long haul. It may take months to develop a good routine that develops strength and endurance as well as weight loss. Consistency over time is an important part of achieving a healthy, toned, and lean body.

We cannot completely eliminate the risk of becoming bored and quitting a fitness program, but through good planning and variety, we may be able to minimize the chances of failing to follow through on our objectives.

Workout According To Your Body Type For Best Result

I notice a surge on my workout posts. We are all busy getting ready to fit in those sexy looking bathing suits when summer time comes. But not all workouts are suitable for every body. You need to know your body type (your built) so you can adopt a program that works best for you. Just came across a nice article and would like to share with you.

Based upon genetics, individuals are born with one of three body types. We are divided into these categories as a general rule and people may vary in small ways within these groups, but we are significantly one of the three. Ectomorphs have long, lean bodies; mesomorphs are more triangularly shaped; endormorphs have round or pear shaped bodies. Women tend to look at models (who have predominately ectomorph body types), in magazines, TV and other media venues and base their weight goals around those images. However, in order to look your best, you should workout according to your body type and accept that genetics plays the major role in determining how you look.

An effective workout, regardless of body type should include strength and resistance training because it increases muscle cells and decreases fat cells, resulting in bodies that are firm and toned. Walking and running alone will not increase muscle strength or endurance in the upper and lower body, which is necessary for weight loss. If you are interested in adopting an exercise routine based upon your body type, here are some suggestions:

Ectomorphs are lean, angular and usually small chested with limbs that are longer than their torsos. They tend to have lower back problems and are prone to osteoporosis. This group of people may try to focus too much on running or other aerobic exercise at the expense of strength training. Ectomorphs need to spend about 30 minutes 2-3 days per week engaging in weight training utilizing dumbbells (2 pounds up to 12 pounds), lots of stretching, push-ups and pull-ups using your own body weight, and limit cardio work to no more than 3 days per week for 20-30 minutes.

Mesomorphs tend to be muscular and athletic. They are medium boned and have shorter torsos. Their weight is evenly distributed throughout the body and they have a higher ratio of muscle to fat. Mesomorphs usually build up weight in the waist, upper arms and in the back near the bra line. Since most of the fat accumulates at the midsection, they can be more prone to heart disease and stroke. Aerobic exercise is key to burning fat and keeping the cardiovascular system healthy, so mesomorphs should incorporate at least 30-40 minutes of aerobic (running, bicycling, cross-training) 3-4 times per week. Strength training should be included 2-3 times per week focusing on lower weights with higher repetitions to enhance muscle tone. Since this group of people has tight, short muscles, as well as a tendency to shin splints, they should stretch every day in order to avoid injury.

Endomorphs have round, curvy bodies. They tend to have a higher percentage of body fat and gain weight in the stomach, buttock and thigh area. Their metabolism tends to be slower so weight loss is more difficult to achieve. Low to moderate intensity aerobic exercise is most effective for this group of people at a frequency of 4-5 times per week for 30-45 minutes per session. This can include power walking, low-impact aerobics, bicycling with no incline or using the treadmill. Weight training should be incorporated 2-3 times per week with lower weights and higher repetitions. Stretching is very important because it helps to elongate the muscles and keeps them flexible.

So no matter your body type, try to incorporate strength, resistance and weight training as well as aerobic exercise in the right proportions in order to maximize the time you spend working out.

Should You Exercise When You Are Sick?

It depends on what kind of sickness you have. If you have a mild sore throat, sneezing, stuffy or runny nose, it is probably okay to exercise. Moderate workouts may even help you feel better because exercise can temporarily relieve nasal congestion.

However, if you have any kind of chest tightness or congestion, shortness of breath, persistent cough, or an upset stomach — you should postpone exercise workouts. You shouldn’t exercise if you have a fever, fatigue, body or muscle aches that are not related to previous activity – for example, you may be experiencing muscle aches because you did 100 sit-ups the night before after weeks of being sedentary. The pain you are experiencing is probably not related to flu/cold symptoms and it is okay to exercise moderately.

The rule of thumb for working out is to use common sense. If you are feeling under the weather but still want to exercise, lessen the intensity of your workout. If you feel worse at any point during the workout, stop and rest.

Just don’t use “sickness” as an excuse to avoid exercising. Many times people feel better emotionally, psychologically and physically by taking the time to engage in moderate workouts. If we pay attention to our bodies, strengthen our immune systems through consistent exercise programs and practice good dietary habits, we may be able to lessen the chances of getting sick in the first place.

Why Is Nutrition Important When Exercise

exercises" target="_blank">Exercising and proper nutrition go hand in hand for good health. If you do all kinds of workouts, 7 days a week, but feeding your million dollars body with junks, don’t expect it to give you a good return on your exercise investment.
When exercising, there are three major nutrients that your body needs: Carbohydrates to power your workout, fat for recovery, and protein to build muscles. All three need to be in proper ratio to maximize your fitness. When it comes to increasing your nutritional intake for optimal performance, start with the basics: macronutrients like carbohydrates, protein and fats, plus micronutrients related to optimal use of those macronutrients, such as the B vitamins and chromium. The more strenuous you exercise, the more you need additional antioxidants such as vitamins C and E, and minerals such as calcium and magnesium. This group of nutrients will help speed recovery from exercise.
As you stress your body with harder exercise, you may want to add nutrients that support the immune system and promote muscle repair and growth. These include vitamins C and E, protein, and carbohydrates, as well as fatty acids such as omega-3 and omega-6.
Carbohydrates are the power food for working out. Your muscles would rather use carbs than anything else because it burns carbs the quickest and most efficiently, and give you the energy you need with the least metabolic effort. When is the best time to eat carbohydrates? There are two special times: 30 to 60 minutes before any strenuous workout lasting 45 minutes or longer and in the 30 to 60 minutes after any strenuous workout. Carbohydrates are also good for keeping the immune system strong, so don’t overlook this important time for refueling.
Protein is essential for muscle growth and maintenance. The RDA (Recommended Dietary Allowance)suggests that your daily caloric intake should be about 10-15% protein. This amount is good enough to support your day to day activities and prevent disease, but it’s not enough to support muscle growth. To increase muscle mass with exercising, it is recommended that you get 20-35% of your daily calories from lean, high-quality protein sources. (Check with your doctor if you have kidney problem). The best source of proteins are complete proteins, containing all essential amino acids, and incomplete proteins. Supplemental protein products, particularly protein drinks, bars, and protein powders that combine hydrolyzed whey protein and isolated soy protein can be very beneficial in meeting your complete protein needs. You may find adding a scoop of protein powder to soups or smoothies a good whey to boost protein, especially between meals.
Not all fats are bad fat. Good fats are the mono-unsaturated fats and the omega3s and omega-6s (both polyunsaturated). Mono-unsaturated fats are less oxidative to healthy cells, inhibit the inflammatory response, allow blood vessels to dilate, and may even help suppress or control appetite. Olive oil, almond oil, high-oleic safflower oil, avocados, and certain nuts and seeds are good sources of mono-unsaturated fat. Omega-3 fatty acids from fish appear to reduce inflammation and support heart, brain, and neurological functions. They are especially important as your body recovers from strenuous exercise. As damaged cell walls are repaired, they use the available fatty acids in the process, replacing saturated fats, and cells work better with omega-3 in the cell-wall structure. Omega-6s are important for they help with stimulating necessary inflammation responses and with blood clotting and they are found in safflower, sunflower, soybean, corn, and wheat germ oils.
The “bad fats” that you should avoid at all time are saturated and hydrogenated fats. They increase the bad cholesterol, stimulate the inflammation process, increase stickiness and blood clotting, and increase oxidative damage to cells. Saturated fats are found in meats (especially red and dark meats), cheese, butter, cream, whole milk, and chocolate. Hydrogenated fats are found in processed foods like cakes, cookies, and crackers.
Regular exercise alone is not enough. Eating right and the proper supplementation are equally important for a healthy lifestyle. Eating the right foods at the right time can have positive effects on body composition and overall health, which means more muscle and less body fat,stronger immune system.

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Moderate Exercises to Fitness

Have you ever felt tired and stressed out from work and by the time you get home you see your three children running towards you asking you to play basketball with them? You refused and promised them that you will after you take you rest.

Instead of disappointing your children, why not say, “yes” after all? You will be surprised by the amount of energy you will have after that 30-minute activity.

Did you know that by exercising at a moderate pace for only 30 minutes, you would feel a lot better, mentally? It has been proven that this improves the appetite and sharpens your style in problem solving. Not only that. You will also feel that it is easier to sleep at night if you do moderate exercises even for only 30 minutes every day.

What are the benefits of regular exercise? It promotes self-discipline and has a positive impact how you perceive life. exercise helps in lifting your spirits and getting you out of any depression. For first timers, it can be done for 15 minutes for 2 to 3 days a week. You can increase the time you spend once your body gets tuned up for it.

DON’T you ever force your body! If you get hurt, then stop. You can take a break from exercising for a few days and then you can start again but you need to start from day 1.

Here are some moderate exercises you can do and enjoy:

1. Do the Walking. Make use of your surroundings. You can walk your dog, with your partner or child. Encourage your family to do the walking exercise daily and you will find yourself burning calories while enjoying the surroundings and getting enough sunlight that is also good for your body.

2. Discover the wonders of Yoga. Yoga is one effective exercise that energizes not only your body but also your soul. You may want to learn even the basic yoga positions that are not too complicated but proven effective. A five-minute yoga exercise can perk you up and recharge your body with the energy you lost for the whole day. You relax and at the same time you stretch!

3. Engage yourself into sports. Play basketball, football, baseball, tennis or badminton. Many doctors have recommended sports as an effective way to stay fit and healthy. Sports can also be done in moderation. Do not take it seriously. Shooting basketball with a friend is one moderate exercise that is also considered a sport.

4. Join exercise programs at work. If you still do not have exercises programs at work, then why not start it? You can talk to your boss about it and start with your colleagues. You do not only lose calories but it is also one good way to bond with them. This can be done 30 minutes, 3 times a week.

5. Exercise while doing household chores. Gardening, raking leaves, lawn mowing, doing the laundry, vacuuming and car washing are effective moderate exercises at home. Make use of these chores to sweat and burn calories. Instead of using machines and gadgets to perform these chores, why not do it with your hands and lose some fats?

Making exercises as part of your daily routines will surprise you of how much calories you will lose. Doing these moderate exercises of the same amount every day can burn 150 calories up to 1,000 calories a day!