Knowledge is Healing

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September 19, 2009

Exercise With Your Dog

Filed under: Uncategorized — Jenny @ 6:21 am

18 Sep 2009 11:21 PM

Looking for a new workout partner? Why not enlist the help of your favorite four-legged friend?

According to a new study, there are physical and mental health advantages for a dog owner and a dog when they exercise together.

Exercising with Fido will not only help you reduce your waistline, but it can also do wonders for your dog's as well. What's more, experts say working out with your pet helps promote the human-animal bond.

However, before you drag your Dalmatian on a 6-mile hike you should consider the type of dog you have. Researchers note that dogs differ in the amount and types of exercise they should be doing to maintain good health. Factors such as age, breed, weather and general health need to be considered before you involve your dog in a strenuous workout regime.

Some guidelines to consider include:

*Generally, larger dogs have higher energy needs, and smaller breeds need less exercise.

*Ideally, dogs should be taken out twice a day for exercise. Times may vary from 15-60 minutes, depending on your individual pet. Humans can benefit from the same amount of exercise.

*Allowing your dog to run loose in the backyard while you chase after him doesn't constitute as effective exercise. Aerobic exercise should be continuous with few breaks. Most dogs are content to lie in the sun and only get up for short periods of activity. This behavior could negatively influence your exercise regime.

*According to experts, medium and large dogs typically make better long-distance running partners. If your dog can run longer than you are able, you may want to consider biking while having your dog run beside you on a leash.

*Make sure your dog is in shape before taking him along on intense workouts. If you are planning to run a long distance, you need to build your dog's endurance so he can handle the longer mileage.

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September 18, 2009

Stick With It or Take a Rest?

Filed under: Uncategorized — Jenny @ 4:38 am

17 Sep 2009 09:38 PM

Once you start exercising, keep it up. That's the message from fitness experts, who claim that there is a huge number of first-time exercisers falling into a pit of despair because they don't see marked changes in their body after only a few weeks of working out.

But the overweight and under motivated are not the only ones having issues with fitness programs. According to a new study, regular exercisers, who don't adjust well to changes, are also hurting themselves.

The study found that exercisers who adhered to a consistent workout regime suffered when they were forced to take a break.

The research, which followed people, who were slaves to the Stairmaster or a stationary bicycle, failed mood tests when they were told not to exercise for two weeks.

The results of the study showed that the forced exercise "vacation" didn't recharge one's batteries. Rather, it left the highly regimented fitness buffs feeling worse than before.

"After one week we began to see changes," according to the study's lead author. "After two weeks, those changes had deepened. Two weeks of slothfulness had pushed the former exercisers into a grim state."

Researchers noted that study participants who were kept from their normal fitness routine were significantly more tense, tired, and less vigorous. In addition, the more out of shape they became, the more their mood and energy level worsened.

Researchers concluded: The more active you are, the more energy you have and the better your mood.

Fitness experts recommend that adults get at least 30 minutes of moderate-intensity physical activity five or more days per week in order to life a healthy lifestyle.

What's more, fitness experts advise that if you can't get in your regular routine jogging, swimming or walking, that you get creative. Tweak your routine, choosing other activities to stay physically and mentally fit instead of bemoaning the fact that you couldn't follow your set regime.

Do you get crabby when you miss a workout?

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September 16, 2009

Score Another One For Upper Body Exercises

Filed under: Uncategorized — Jenny @ 10:57 pm

16 Sep 2009 03:57 PM

The next time your upper body aches from working all day, consider skipping the massage and heading to the gym to lift weights.

According to a new study, exercise may be able to ease a sore upper body more than some expensive ergonomic interventions or a professional massage.

Ergonomic interventions are designed to make your workspace and equipment better suited for your activities. For example, some companies sell computer keyboards and chairs designed to encourage proper wrist and back placement.

The study, which included more than 2,100 volunteers, examined the effect of exercise on those who suffered from work-related arm, neck, and shoulder pain. Most of the study participants admitted to hunching over their desks for hours on end, or wedging their phone between their ear and shoulder.

Researchers tested a variety of pain-easing options on study participants including ergonomics, exercise, and massage. In the end, a significant number of volunteers noted that they experienced beneficial results from the exercise, but not so much with ergonomic interventions or massages.

Researchers concluded that while there is no guarantee that exercise will alleviate work-related upper body pain for everyone, it is a good place to start. What's more, in most cases it is cheaper than paying for expensive ergonomic interventions.

If you plan to experiment with upper body exercises to alleviate your pain, be sure to warm up before you hit the weights. Also, remember that when you lift free weights you should be able to control your movements. Do not swing, bounce, and alter your range of motion. If you cannot control the weight, then reduce it. Finally, it's very important to maintain good posture when lifting weights or doing any other type of strength training. Good posture will not only help you maximize a particular exercise, it will also yield positive effects on your back and abs.