Things You Need To Consider When Choosing A Gym

By Carol Young

The gym is a new age shrine for health enthusiasts who are concerned about their bodies and their lifestyle. The number of gyms has grown greatly over the last few years and the services available at these centres have also reached a whole new level. They are no longer visited by just body builders or professional sportsmen. There is an increased thrust on the need for staying fit, so people of all genders and from all age groups and professions are enrolling themselves as members of gyms.

However, you must be careful of centres that have come up just to profit from the modern rage for fitness, as they can have a detrimental effect on your health owing to their lack of right equipment and services. Thus, there are some important aspects that you must remember while choosing a gym.

Your motivation levels can be notably affected if the gym is situated far off from your place of work or home. Thus, close proximity of the gym is very important. Things like organization of equipment, air conditioning, and how helpful the employees are, should also be checked before registering for a membership in a gym. Moreover, the interiors must not be cluttered with machines or cause any sort of consternation during exercise. Only gyms with latest equipment and modern facilities must be chosen. This is a critical criterion, because faulty equipment will not only hamper the results, but may even be dangerous for you.

The availability of additional facilities, like steam baths etc always adds to the reputation of a gym. Day care centres are also available in some gyms, which keep children busy during workout sessions of the parents.

Another critical factor is if the gym offers personal training facility or not. Personal training is a great way to get yourself a customized fitness routine and to stay focused. The personal trainers in the gym should be dedicated, focused and approachable so that you are able to derive the maximum out of their knowledge.

A gym whose registration charge exceeds your budget or seems to be much higher given the services it offers should not be selected. Flexible and longer duration packages may be easy on the pocket, but you should be cautious about lock-in periods that may bind you and stop you from terminating your membership.

At the end of the day, the thing to keep in mind is that your gym must be a place where you are happy to go everyday and feel energized at the end of every session, and this idea will make your decision easier. - 17269

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Learn more about Personal Training and discover the qualities of a Fitness center that matches your needs.

How to Start Muscle Building at Home

By Mark Wilson

Is driving to the gym to time consuming? You can produce great results from the convenience of your home working out under the right advice. You can ensure success if the right steps are taken, in a home work out as opposed to a gym membership.

As long as you have motivation and dedication and are willing to put in the hard work, building muscle at home can and should be easy.

Although most people think exercise comes first when building muscle, the truth is you need to start eating healthy before you begin working out. When you have a good diet plan in place and youre eating only healthy foods, its time to start focusing on finding the right exercises for your plan to build muscle at home.

Make sure you purchase the right equipment for your home prior to working out. Muscle building at home is much safer and effective if the right weights and equipment are purchased. Not having the proper amount of weight for specific exercises greatly increases your risk of injury.

It is recommended to consult with your general physician before beginning a muscle building regime at home. You can garner how to use the weights and how to shed unwanted body fat in the fastest time possible the first visit. Your physician will be able to tell you what lifts to avoid as well as diagnosing any potential health conditions that would inhibiting in your program.

Weigh the pros and cons of free weight against a weight machines when purchasing equipment. Free weights consume much less space and do not restrict movement like some weight machines. The durability and quality of the weights should be considered before any purchase is made.

Make sure the weights purchased will be able to be utilized correctly in the space allotted for them. When you are not working out, do you have available storage for the weights? Avoid a large set of weights or machines if your home is short on space, instead make a more economical choice. As they generally require less space than machines, free weights can also be purchased in weight combinations ready to use with several exercises. Muscle building at home will be more efficient and easier once the right weights are purchased. - 17269

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If you would like more information about muscle building at home please visit our free muscle building tips and resource site.

How Cells Function in the Body is the Key to Youth

By Dr. Lorna Mistranski

The best way to fully comprehend what free radicals are is to look at them from a cellular level in that the human body is made up of all kinds of cells.

The chemical bond of a cell is comprised of various types of molecules that are held together with one or more atom.

Atoms are comprised of protons, neutrons, and electrons whereby the total amount of protons that are in the nucleus determine how many electrons will surround them.

The role of the electrons is to manage chemical reactions that occur inside the atom as well as the substances that makes the atoms form molecules. Much like planets, electrons revolve around the atom in one or more shells.

When the innermost shell has two electrons, it is considered full. When the second shell is full with electrons the process starts all over again.

The most important thing in determining the structural characteristic of an atom is the number of electrons in the outermost shell.

Maximum stability is reached when the atom has a full outer shell. This is the ideal condition every atom seeks to attain and is achieved by the following conditions:

Gaining or losing electrons to either fill or empty its outer shell

Bonding together with other atoms and sharing electrons to complete the outer most shell

The typical way an atom achieves maximum stability is sharing electrons with other atoms. This allows the conditions to for the atoms sustain the molecules in the most efficient way.

Often, the bonds that the atoms form remain in tact so that maximum stability is maintained. However, when these bonds do tear, the highly unstable free radical is born and swiftly seeks to make itself more stable.

Free radicals like to attack by locating the closest cell that has maximum stability and begins to steal electrons. Eventually these attacked molecules become free radicals themselves. The process will continue until eventually cellular damage occurs.

Common times when free radicals occur are during metabolism as well as when the body is fighting off bacteria or viruses. Pollution, cigarette smoke, radiation, and pesticides are other times when free radicals can occur.

The body is usually able to fight off free radicals unless it's empty of antioxidants or free radicals production accumulates too much, damage can occur. The older you get the more free radical damage occurs. - 17269

About the Author:

For the past 30 years, Dr. Lorna Mistranski has researched extracts that offer the topresults in diet pills. She has a free diet pillsblogthat offers sound informationwhen looking for which diet solution is right for you. She also has an informative sitethat looks at the topfree diet pillsoffersavailable and which ones to avoid.

Want a Full Body Massage? Shiatsu Massage Chairs Deliver at Home

By Harry Presco

You come home after a long day at work. You are tired, maybe a little stressed. Relaxing would be nice option or even better yet, how about a massage? Unfortunately, my house did not come with masseuse service. However, there is another option: A shiatsu massage chair. There is no appointment necessary, all you have to do is sit down, get comfortable, lean back, put the footrest up and push the start button. Ah, that feels great!

Massage chairs have come a long way over the years. The advance of electronics and mechanical systems has combined with massage techniques into the massage chair of today. You can find a robotic chair that is capable of massaging almost all parts of your body. These chairs can reach your neck, shoulders, back, buttocks, thighs, calves, feet and even your arms and hands. The best massage chairs have great technology to simulate many of the most beneficial massage techniques. Massage techniques such as a Shiatsu massage, Swedish massage or a Deep Tissue massage. These massage techniques have specific applications for your overall health and wellness.

For a truly techological marvel, the Montage Elite massage chair by Omega Massage, Inc. is an amazing machine. The Montage Elite brings sophisticated luxury with advanced technology giving you the healing benefits of a full body massage. The Montage Elite is equipped with full body heat. One can individually control the heat for the chair back, the seat and the footrest. Music is a great way to relax and the Montage has an MP3 player and headphones. There is a massage sychronization button that synchronizes the massage movements to the tempo of your music. Need a great foot massage? Look no further, the Montage Elite has a reflexology foot massage built into the footrest. Need to get stretched out a bit? Omega even included a lower body traction function that will stretch and elongate your lower body from the hips down.

The massage chair industry has major competitors such as Sanyo and Panasonic. Both companies have introduced technologies from their electronic divisions intomassage chairs. Sanyo built lie detectory technology into its HEC-DR7700K massage recliner. This technology is used to find stress points in your back and then tailors the massage to relieve those areas. Sanyo uses its GK roller system which uses a thumb-like roller to extend out around your neck and shoulders. If your looking for a delightfully invigorating massage, the Sanyo HEC-DR7700K shiatsu massage chair may be for you.

Panasonic introduced its EP-3222 shiatsu recliner. The EP-3222 utilizes the Swede-Atsu massage system developed by Panasonic. The Swede-Atsu combines aspects of both Swedish and Shiatsu massage therapies. Panasonic incorporates an air compression massage system to provide a full body massage. The air compression massage system has airbags built into the seat and footrest to massage the lowe body. The rollers of the EP-3222 simulates the motions of an expert masseuse. The EP-3222 shiatsu lounger memorizes the settings for 3 different users. Technology that can learn what I like, now that is a plus.

It is amazing how these shiatsu massage chairs are becoming more realistic with each advance in technology to replicating a human masseuse. Today, the best massage chairs integrate many different capabilities to satisfy your massage requirements. These shiatsu chairs come have remote controls with manual controls over almost every aspects of the massage functions. Concentrate ithe massage in a particular area for relief or use an automatic program to give you a wonderful full body massage.

With all the technology in massage chairs, it is wise to educate yourself. Find out what massage techniques can benefit you the most. There is certainly a tremendous variety of choices. Be careful to choose find a massage chair that provides the type of massage you want. Make sure that the massage recliner is comfortable to sit in. The best way is to try out different massage chairs from different manufacturers. This way, see what fits you comfortably, what features do you value and then make an educated decision. Take a little time upfront to find the right shiatsu massage chair for your needs. It is an investment in your health and well being. That way, the next time you need to relax, just sit back and push the start button and have a massage in the comfort and privacy of your own home. - 17269

About the Author:

Why not get a whole body massage whenever you want it? With a massage chair from http://www.massageunlimited.com you can relax whenever you like. We carry the top brands including Sanyo, Panasonic, Human Touch and Omega. Check out our selection at http://www.massageunlimited.com for the best massage chairs.

The Factors Why You May Not Be Getting Taller

By Rodney Williams

People of shorter stature know that our society has a preference towards taller people. It is an unfair disadvantage which often leads to children being teased by their peers. This can hinder their success when they become adults. There are very fundamental reasons why some people do not gain height. To overcome these limitations, it is important that you understand them completely.

While your genetics have the most control over how tall you will be, some people have additional circumstances that prevent them from growing taller. These circumstances occur during childhood, when your body grows most. Every person is unique and only your doctor, or your child's pediatrician, can tell you the exact cause for your shorter stature. However, there are basically four reasons for limited growth, familial, constitutional growth delay, growth failure, and idiopathic short stature.

Growth is most commonly limited for Familial reasons. Familial height is totally dependent on your genetic makeup. Normally, you will not be much taller than your parents.

However, nutrition and medicine have advanced. Now there are ways for you to increase your height despite your Familial history. This includes eating the right diet, getting plenty of exercise, and sleep. Although there are some who would take artificial Human Growth Hormone, or HGH, this is not recommended in these cases. The best thing you can do for your body is to increase height naturally.

Constitutional Growth Delay means that your body does not grow when it is expected to, but catches up much later. Typically, a child will grow much less than the average child when they are young. The child will remain shorter than his or her peers until the onset of puberty. When the child reaches puberty, growth accelerates and the child will reach the genetically disposed height. This condition typically runs in families and is most common in children.

Growth Failure is a symptom of a greater health problem. Typically, there are three problems that lead to this type of stunted growth. When your have a systemic disorder, this means that one of your body's systems, like the nervous or cardiovascular systems, are not working correctly. When your endocrine system is preventing growth it means that your organs are failing to make or utilize the hormones and enzymes you need to gain height. When a fetus is harmed or developed incorrectly in the womb, a Congenital growth limitation may occur. There are certain conditions that are untreatable. Only your doctor can tell you how to overcome this type of short stature.

Idiopathic Short Stature may be the most frustrating reason. You may have no symptoms and no health issues. In fact, your body might be in good health. However, you do not gain height. Fortunately, this is not a very common condition. Also, artificial HGH has not been proven to have an impact on this type of limitation.

Once again, only a doctor can tell you exactly why you, or your child, are not growing taller. While administering HGH might be discussed, it will be better if you try to naturally grow by eating right, working out, and sleeping. Also, do not smoke because second hand smoke may stunts growth. However, once you know the fundamental reason for your shorter stature, you can work to improve your situation. - 17269

About the Author:

To discover how to grow taller fast, read Grow Taller 4 Idiots. Grow Taller 4 Idiots ebook is an authoritative guide on nutrition, posture and exercises for gaining height naturally.

Amazing Smoothie Recipes Review for Good Health and Great Flavour!

By Jen Turner

I had decided to lose weight, but I wanted to make sure I was doing this in a healthy way, which is why I thought smoothies would be a great choice. I quickly found the Amazing Smoothie Recipes eBook which not only gave me great recipes, it also told me about the numerous health benefits of smoothies - which I was really interested in learning.

The eBook was very quick and easy for me to download. I saved the PDF file onto my computer, but it is also designed to print out and put in a ring binder if you want. And, though it was cheap already at $9.95, it even came with 4 really interesting and useful bonus eBooks!

The eBook taught me so much about how important it is to get 5 portions of fruit and vegetables in a day. Unfortunately many of us are so busy that we barely get 3! But smoothies are a great way around this problem, especially when you have access to the 200 yummy recipes in the Amazing Smoothies eBook. Eating fruit and vegetables is never a chore with these recipes! It even comes with a printable chart to help make sure youre getting all the nutrients you need (though, by making these smoothies, I don't even have to worry about that fact!)

There were some really interesting facts in this eBook about why smoothies are so nutritionally valuable. For example, I learned that watermelons include an important cancer-fighting ingredient called lycopene. There are also a huge number of other antioxidants found in the recipes here, important for protecting your health.

Some of my favorite recipes include the Apple Passion on page 37 and the Pink Banana Smoothie on page 43 - you just have to try them! All the ingredients are really easy to get hold of, you just find them at your local supermarket - and they are GREAT for anyone who wants to try a raw food diet.

One of the main reasons I never made many smoothies in the past was because I was worried about making a mess of my blender - but there is a really handy section in this eBook telling you how to clean it properly. You should also be aware that the measurements are all in ml rather than cups, but fortunately most measuring cups have both labeled.

My favourite thing about buying this recipe collection in eBook format was that I could download it as soon I bought it - and I could buy it at whatever time I wanted. And, since it is delivered electronically, the makers could add on the great bonus eBooks: 101 Amazing Ways to Stay Healthy, The Amazing Family Cookbook (with 500+ low sugar and low fat recipes), Amazing Vegetable Variations (300+ recipes that families love) and Amazing Fast Food Facts.

In short, I really do think this eBook is great for anyone who is trying to lose weight, as well as anyone who wants to learn more about easy ways to be more healthy. - 17269

About the Author:

Whether you're learning how to be a little more healthy, or trying to lose some weight, the Amazing Smoothie Recipes ebook is a great place to start. You can also follow my own weight loss progress and menu ideas on my weight loss blog at Diet Smoothie.net

4 Cons Of High Carbohydrate Dieting And Losing Arm Flab

By Katherine Crawford M.S.

Finding a good nutritional strategy for losing bingo wings can be like navigating a mind field. After all, marketing has made finding the truth harder than ever.

I'm pretty sure you're having a challenge finding the perfect diet

If you are, don't worry. I suspect many women are in your exact same situation. I remember when I used to get so frustrated with all the different diets out there.

So here are 4 reasons why you shouldn't go on a high carb diet for arm flab loss:

1. Sugar overdose. Being around lots of carbs means being around lots of sugar in one form or another. And if you have a sugar addiction you should definitely stay away from high carb eating. After all, once you start having sugar it will be very hard to stop.

2. Reduced insulin effectiveness. If your body gets too many carbs at once, it will become insulin resistant. This horrible state makes it hard for muscles to absorb nutrients. And if your muscles aren't absorbing nutrients then your arm fat is.

3. Hunger swings. Lots of carbs translates into fluctuating levels of blood sugar. And once your blood sugar goes down, you'll be very very hungry. The key here is to have massive amounts of vegetables with EVERY high carb meal. Only then will blood sugar be somewhat stabilized.

4. Extremely slow fat loss. Expect very very slow fat loss when doing a high carb diet. If you're looking for lightening quick results, then this type of diet is NOT for you.

Do you want to lose that arm flab ASAP? If so, high carb is not for you. In my experience, moderate to low carb intakes are best. Going low carb, however, isn't necessary unless you are insulin resistant. How can you tell? If you have a relatively large abdomen, then you could be insulin resistant. Ignore all the marketing hype and stick to what has been proven by research. Only then will you achieve sexy arm success! - 17269

About the Author:

Author Katherine Crawford, a Harvard fitness expert and recent arm fat sufferer, teaches women how to get rid of bingo wings. Learn how to get sexy arms by visiting her blog about how to get rid of arm flab now!

Steps to a Speedy Recovery After Knee Arthroscopy

By Dr. Richard Edelson

Recovery from knee arthroscopy is fairly quick, especially when compared with recovery from open knee surgery. Still, it is important to follow all of your orthopedic surgeons instructions for the fastest recovery possible.

The Best Ways To Keep Swelling Down

Your orthopedic surgeon is sure to instruct you to keep your leg elevated during the first few days after surgery. Additionally, you can use ice to keep pain and swelling under control.

How to Manage Your Bandage

When you come home from the hospital, you will have a bandage on your knee. Be sure to keep that on for the first 24 hours. After that you can take it off. Its alright to take showers after 24 hours has passed, but protect your knee from direct sprays of water. Dont soak in the tub until your knee has healed thoroughly.

Within a week you will have a followup appointment with your orthopedic surgeon. He or she will discuss the surgical findings with you and go over your treatment plan.

What About Weight Bearing?

Click here for more on rehabilitation after surgery .

You may come home with instructions to use a walker, cane or crutches after your surgery; however, this is unusual with arthroscopic knee surgery. Usually, you will be able to walk without assistance. You will need to take care about bearing weight at first, but as time passes and you persist with your postoperative exercises, you will gain strength and ability. You will probably be able to drive after about a week has passed. Check with your orthopedic surgeon about this.

Using Exercise to Strengthen Your Knee

Your exercise plan may consist of a list of exercises given to you by your orthopedic surgeon, or he or she may send you to a physical therapist. Whatever plan your orthopedic surgeon devises, be sure to follow it closely for quick, effective results.

Managing Your Prescriptions

After your surgery, you will probably have two prescriptions. One will be for antibiotics to prevent infection. The other will be for pain medications to make your recovery more comfortable. Be sure to follow your orthopedic surgeons instructions closely regarding the use of these drugs.

Complications Are Rare

It is unusual to have complications with arthroscopic knee surgery; however, when they do occur, they are usually not major and are easily treated. Most common complications are blood clots, infection, and blood accumulating in the knee.

Here Some Signs To Look Out For

Be sure to let your orthopedic surgeon know if you experience:

1) Fever

2) A feeling of chills

3) A feverish feeling or redness around the knee

4) Pain that increases and/or persists

5) Unusually prominent swelling in the knee

6) Persistent and increasing pain in the calf - 17269

About the Author:

Dr. Edelson is a Board Certified Orthopaedic Surgeon specializing in sports medicine. His clinic, Sports Medicine Oregon, focuses on athletes of all ages. Click here to learn more about Dr. Edelson, Labral Tear Repairs in Oregon and Shoulder Doctors in Tigard.

Arthroscopy and Its Benefits to Knee Surgery

By Dr. Richard Edelson

The use of arthroscopy to diagnose and treat joint illnesses and injury has been a tremendous improvement in the field of orthopedic surgery. With arthroscopy, an orthopedic surgeon can get an inside view of a damaged or diseased joint and make a quick and accurate diagnosis and treatment plan. This technique causes a minimum of trauma; however, it is important to bear in mind that it will take time and effort to recover from any surgery. The amount of time and effort it takes is greatly influenced by the degree of damage or disease your joint(s) have suffered.

For example, if you have injured your knee(s) through hard use, like jogging, there will probably be a lot of damage to repair. Your articular cushion - the weight bearing part of your knee - may be badly degraded. If this is the case, you may never regain full use of the knee. After your surgery, you will surely need to limit your exercise regimen to low-impact choices.

You can speed your recovery time by following your doctors orders to the letter. Following your physical therapy routine exactly will help your knee to recover quickly and efficiently.

Another thing that will have an impact on the outcome of your surgery is your physical condition. People who are in better condition to begin with, recover more quickly. So you can see that it is not realistic to compare your recovery to that of a professional athlete, even if you have the same knee injury. The athlete will surely recover more quickly because his or her knee muscles will probably be in better condition.

Even if you have been very active in sports and physical exercise, it will be important to remember that you must modify your exercise regimen to protect your knee after surgery. An exercise program that is too stressful could cause you to re-injure your knee.

Expect to devote 4-6 weeks to your complete recovery from arthroscopic knee surgery. While you should be able to get back to your day-to-day tasks pretty quickly, understand that returning to your exercise program will take time and modification.

Click here for more on knee surgery recovery .

When considering returning to work, consider the type of work you do. An office worker can probably return to work within a very short time. A manual laborer would be well-advised to take a break until recovery is complete.

Exactly How Fast Is Recovery?

With knee arthroscopy, an orthopedic surgeon can get an excellent view of the interior of a patients knee. This is done by use of a very tiny camera inserted through a very tiny incision. The use of this technique tremendously increases the accuracy with which the surgeon can diagnose and treat diseased and damaged knees. That is why this technique becomes more popular every day.

A recent study (January 2008: Arthroscopy: The Journal of Arthroscopic and Related Surgery) documented the fact that eighty percent of patients who have had knee arthroscopy are able to return to light ADL (activities of daily living) like gardening and walking within a week following surgery.

Director of the Taos Orthopedic Institute in New Mexico, Dr. James Lubowitz is and a leading author of the study. He declares that this study gives the only definitive answer to the question patients ask most often: When can I be active again? - 17269

About the Author:

Dr. Edelson is a Board Certified Orthopaedic Surgeon specializing in sports medicine. His clinic, Sports Medicine Oregon, focuses on athletes of all ages. Click here to learn more about Dr. Edelson, Vancouver ACL Surgery and Vancouver Athletic Injuries.

How To Get Huge Biceps With The Best Bodybuilding Workouts

By Ricardo d Argence

In the gym, the arms are more worked out, then the chest or other parts of the body. Since guys want the sleeves of their shirts to fit a little tighter, they will work them to death. It feeds them a sensation of assurance and the females apparently like a guy with large guns coming out of his shirt.

Today, I will tell you how to exercise your biceps, which is actually two muscles that are connected at your elbow, and run up and under your shoulder muscle.

A barbell curl is the most basic exercise to be done. When using an EZ-curl bar or straight bar ensure that you begin with your feet spread shoulder-width apart. You need to take an underhand grip about shoulder width apart also. Use a mirror to make sure that your body, including the wrists, elbows and shoulders, are in alignment.

A great was to start is with the bar full extended then raise the bar up to your chin by curling your arms up but keep your elbows still. To reach maximum contraction, flex your biceps at the peak of the movement. You must keep your wrist locked all the time otherwise if you let your wrist bend, this can easily hurt you. This is the main exercise for building mass in the biceps. Put this exercise at the beginning of your routine, using heavy weights. Its best to always warm up with a lightweight for one or two sets before going heavy.

I recommend doing Alternate Standing Dumbbell Curls second because you can still use heavy weight. This exercise will really add to the rounded shape that you want in your biceps.

The same motion is used as in bar curls but one slight variation. At the top of the movement twist your hand so that your pinky moves up a little higher than your thumb. Try practicing it with no resistance. This is what will give you that extra peak that all the pros have. Its hard to do, but it will add that extra edge to your guns that your friends don't have.

Preacher Bench Curls With An EZ-bar is a good isolation exercise for your guns. Because you are isolating your biceps, you will notice you aren't as strong as you would like to be in this exercise. Plus if you have done the first two exercises with the correct intensity, then you should be pretty exhausted by now.

Place your chest against the bench and let your arms hang over the angled cushion. Grab the EZ curl bar with an underhand grip. Curl the weight up and contract your biceps as hard as you can. Lower slowly, being careful not to let the bar stress your elbows at the bottom of the movement. This is a great exercise that will place added stress on your lower biceps area.

This program is only a portion of a fitness plan, you can see on my website for more information. - 17269

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