Aerobic Exercise for Losing Weight Important Guidelines for Aerobic Activity Definition of Aerobics: Aerobic means withair or oxygen. You should be able to carry on a short conversation while doing aerobic exercise. If you are gasping for air while talking, you are probably working or exercising anaerobically. When you work anaerobically, you will tire faster and are more likely to experience sore muscles after exercise is over. Think of aerobic activity as being long in duration yet low in intensity. Aerobic activities include Walking, Biking, Jogging, Swimming, and cross – country skiing & aerobic classes. Anaerobic activity is short in duration and high in intensity like Weight lifting, Sprinting, Soccer and downhill skiing. By using the same large muscle group, rhythmically, for a period of 15 to 20 minutes or longer while maintaining 55 – 85% of your maximum heart rate will give you maximum benefit in Cardio activity. Benefits of Aerobic Exercise: In addition to cardiovascular benefits the other additional benefits are Control of body fat – Aerobic exercise in conjunction with strength training and a proper diet will reduce body fat, Increased resistance to fatigue and extra energy, Toned muscles and lean body mass, Decreased tension and aid in sleeping, Increased general stamina and Psychological benefits – Exercise improves mood, reduces depression and anxiety. The Aerobic Curve: The aerobic curve occurs when you begin exercising, increase your intensity level, hit the high point and gradually decrease your intensity level. The goal when exercising aerobically is to hit your target heart rate and maintain it for the entire exercise session. This works the muscle more effectively and burns more calories. It is not ok to stop in the middle of an aerobic activity because your body is sending extra blood to the muscles. Stopping suddenly can lead to muscle cramping and dizziness – that is why all aerobic activity have a warm up and cool down mode at the beginning and end of every exercise. Targeted Heart Rate: To determine your targeted heart rate – [1] First reduce your age from 220, then calculate your lower heart rate at 60% of that figure and your upper heart rate at 80% of that figure. If you exercise within your targeted heart rate you will benefit most. It is harmful and dangerous to exercise beyond 85% of your targeted heart rate. Exercise Frequency: Cardiovascular exercise is an ongoing process and requires consistent reinforcement. To maintain your current level of fitness you should do aerobic exercise at least 3 times a week. To increase your level of fitness, try exercising 4 to 5 times a week. Remember to consult your physician prior to beginning a new exercise program – Stop exercise if you feel pain, Nausea or Dizziness. No matter what your fitness level is or what your goals are, you will look and feel better when you regularly participate in an exercise program. To be successful you must incorporate it into your lifestyle – just like eating and sleeping. Stretching to increase Flexibility: Flexibility is defined as the range of motion around the joint. Within each joint there is an optimum ROM necessary for peak performance. Factors that affect flexibility are 1. Age – as we age our joints loose some of their flexibility 2. Inactivity – Causes joints to loose their flexibility because connective tissue shortens 3. Gender – Women tend to be more flexible than men are 4. Body type and Strength training – Flexibility is specific to each individual because everyone has a different muscle structure, joint structure and genetic composition The good news is that with training [Stretching] your degree of flexibility can be increased. Also the other benefits of stretching include – Reduces muscle soreness, Reduces risk of injury, Improves relaxation both physical and mental and reduces stress. BASIC STRETCHING EXERCISES – BOTH FOR WARM UP AND COOL DOWN Before starting an exercise program it is advisable to do some stretching exercises in order to warm up and the same stretches is recommended as a cool down after your exercise program is completed. While these low intensity aerobic activity exercises are done you must move into a stretch until a slight tension but not pain is felt in the muscles of your body. Each stretch exercise must be done for 20 to 30 seconds. Your breathing must be slow and rhythmical. Never hold your breath during stretching exercises. 1. QUADRICEPS STRETCH: [Front of thighs] Place left hand firmly against the wall, reach behind and grasp your right heel with right hand and pull your heel towards the buttocks while maintaining an erect and upright posture. Hold on to this position for 20 to 30 seconds and then release. Repeat for opposite leg. 2. HAMSTRING [Back of Thighs] & LOWER BACKSTRETCH Lie down on floor with neck shoulders and buttocks in contact with the ground and keep left foot on ground and bend your left knee. With your right hand hold thigh against your upper body, and extend your right leg towards ceiling. Hold on in this position for 20 to 30 seconds. Repeat for left leg. 3. INNER THIGH STRETCH Sit down on floor with the soles of the feet together, hold ankles with hands lean forward from the waist while applying downward pressure to the inside of the knees. Hold for 20 – 30 seconds and then release. 4. BUTTOCKS, HIPS, ABDOMINAL STRETCH Lie down on the ground while keeping both shoulders in contact with the ground. Gently pull your knee at right angle towards the ground. Hold on this position for 20 – 30 seconds, and then repeat for other side. 5. CHEST, SHOULDER AND UPPER ARM STRETCH Sit on the floor on your buttocks, place hands behind and rest the palms of the hand on the floor. Move buttocks away from arms while keeping arms extended back and palms on the ground and knees raised. Hold for 20 – 30 seconds and release. Body building for muscular strength, Tone and Endurance: Muscular strength is defined as the maximum force that can be exerted by a muscle or muscle group. Muscular endurance is the capacity of a muscle to repeatedly exert force or to maintain a fixed contraction for a period of time. Anytime you are lifting the same item over and over again you are displaying muscular endurance. Muscle tone refers to the firmness of your muscles. Both endurance and strength exercise will improve muscle tone. The different methods available to improve muscular strength, endurance and tone are – Weight stations [Independent or station Gyms], Free weights/Hand weights, Tubing / Bands and Calisthenics such as push – UP’s, triceps dips and abdominal crunches. Before you choose your method of training you should determine your current fitness level. • • Fitness level 1 – you never or rarely exercise Fitness level 2 – You perform at least one set of 15 – 20 reps on 8 to 10 of the major muscle groups. Two to three times a week • Fitness level 3 – You perform at least 2 sets of 8 to 12 reps on 8 to 10 of the major muscle groups, three to four times per week In general if you want to firm up and tone your muscles you should stick with fitness levels 1 & 2. If you want to build muscle then you should strive and work to fitness level 3. After you select a level you will notice that within each is a strength component, an aerobic component and a flexibility component. In order to see results you must do some type of aerobic activity to decrease body fat and you should also stretch the muscles before and after strength training. This will decrease your chance of injuring the muscle and will help the more serious body builder lift more weight. Benefits of Strength Training: [1] Strengthening of your bones, [2] Reshaping your body, [3] Increasing your metabolism & [4] Improving your posture. A special note to Women: It is found that many women are afraid to lift weights because they don’t want large muscles. Your genetic makeup determines what types of muscle fibers you have, how they are distributed, the ratio of estrogen to testosterone and how body fat is stored. It also determines body type. There is only one body type that has a tendency to build muscle – The Mesomorph [Mesomorphs tend to be more muscular]. The other two body types - Endomorph [more rounded, hour glass figures] and Ectomorph [Slim and linear in shape] will not get ‘bigger’ muscles from weight lifting because their bodies respond to weight training differently than Mesomorphs. In fact, an Ectomorph and a Mesomorph can be on the exact same training regimen and the Mesmorphs will increase in size while the Ectomorph will just get stronger and not bigger. It may be hard to determine what body type you have; many people are a combination of more than one type. If you notice that you are building muscle in addition to toning and this is not the look you desire. Then decrease the amount of weight you are using and increase the number of repetitions – Go for endurance rather than strength. This way you should see your desired results – more muscle tone without increase in muscle size. Important USER guidelines to Strength training: 1. Determining the correct resistance level: In general use enough resistance to fatigue your muscles when you have completed the appropriate number of repetitions within a set. If you cannot complete all the repetitions within a set, decrease the amount of resistance. Never sacrifice form to get the last repetition in – if you do this, you will get injured at some point of time. Always make sure the last repetition is as pretty as the first. 2. Always make sure you are using the proper form: It is dangerous to lift weights without having your back properly supported. If you are lifting weights and feel stress on your back, knees etc, chances are you are not using the correct form. Never try an exercise without knowing the correct way to perform it. Never work the same muscle group two days in a row because the muscles need at least 24 hours to recover. Try alternating upper body / trunk one day and lower body the next. Don’t exercise if you have a medical condition such as herniated disc, torn muscle, sprained ankle, etc. Check with your doctor first before you begin a flexibility program. Why Warm UP and Cool Down: To be safe an aerobic program should begin with a warm up period. The main purpose of warming up is to increase your heart rate slightly. This has two benefits – [1] it raises your core body temperature, and [2] it increases the blood {oxygen} flow to your muscles to prepare your body for more vigorous physical activity. Your muscles and tendons {which attach your muscles to your bones} will be more flexible for stretching after mild movement has raised your internal body temperature. These flexibility helps you increase the range of motion of your joints and may help you avoid injuries such as muscle tears and pulls. What muscles should I warm up: Focus on warming up large muscle groups – Quadriceps, Calves, Chest, etc? Runners, Walkers, Bikers and the Elliptical users should begin their exercise with a fast walk for 3 to 5 minutes followed by gradual increase to the actual run itself. The same applies to cycling and cross training on the elliptical. Why Cool Down: After you’ve reached and maintained your training heart rate level in the aerobic portion of your class, it is important to recover gently. The cool down serves two purposes – 1] it reduces your pulse and 2] it returns the blood to your heart in sufficient quantities to rid the muscles of Lactic acid [a chemical result of muscular fatigue.] If you stop suddenly the blood will pool in your legs instead of returning to your heart. Dizziness, Nausea and a ‘worn out’ feeling are common symptoms of an improper cool down. A safe cool down period is at least 3 minutes, preferably 4 to 5 minutes. All cool downs should be followed by stretching of the muscles to avoid soreness and tightness. Just a word of warning regarding Cardio equipment and calories burnt. Many Cardio machines if not all don’t ask for your weight and tell you that you’re burning X number of calories. The number displayed is for a person of average weight [Usually average is 150 pounds]. For many people the number of calories is overstated. Eat for health & weight management More Salads & Less Fried foods is the key. 1. Use apple sauce or fruit purees in place of butter & oil in baked items 2. Use skim milk instead of whole milk 3. Replace heavy cream with low fat yogurt. Sour cream can be replaced by cottage cheese or by low fat yogurt 4. Substitute two egg whites for one whole egg [3 egg whites for two whole eggs.] 5. Trim all visible fat from meats before it is prepared 6. Cook with non-stick pans than using butter or oil 7. Add vegetables or extra pasta to meat dishes to decrease the amount of meat you consume 8. Cook with non-fat cheese or mix non-fat cheese with regular cheese 9. Use chicken stock for making marinades instead of oil 10. Chill stocks, soups and stews, then remove the congealed fat and reheat 11. Steam Vegetables 12. Microwave foods rather than fry Basic Stretching Exercises - Both for Warm Up and Cool Down Before starting an exercise program it is advisable to do some stretching exercises in order to warm up and the same stretches is recommended as a cool down after your exercise program is completed. While these low intensity aerobic activity exercises are done you must move into a stretch until a slight tension but not pain is felt in the muscles of your body. Each stretch exercise must be done for 20 to 30 seconds. Your breathing must be slow and rhythmical. Never hold your breath during stretching exercises. 1. QUADRICEPS STRETCH: [Front of thighs] Place left hand firmly against the wall, reach behind and grasp your right heel with right hand and pull your heel towards the buttocks while maintaining an erect and upright posture. Hold on to this position for 20 to 30 seconds and then release. Repeat for opposite leg. 2. HAMSTRING [Back of Thighs] & LOWER BACKSTRETCH Lie down on floor with neck shoulders and buttocks in contact with the ground and keep left foot on ground and bend your left knee. With your right hand hold thigh against your upper body, and extend your right leg towards ceiling. Hold on in this position for 20 to 30 seconds. Repeat for left leg. 3. INNER THIGH STRETCH Sit down on floor with the soles of the feet together, hold ankles with hands lean forward from the waist while applying downward pressure to the inside of the knees. Hold for 20 – 30 seconds and then release. 4. BUTTOCKS, HIPS, ABDOMINAL STRETCH Lie down on the ground while keeping both shoulders in contact with the ground. Gently pull your knee at right angle towards the ground. Hold on this position for 20 – 30 seconds, and then repeat for other side. 5. CHEST, SHOULDER AND UPPER ARM STRETCH Sit on the floor on your buttocks, place hands behind and rest the palms of the hand on the floor. Move buttocks away from arms while keeping arms extended back and palms on the ground and knees raised. Hold for 20 – 30 seconds and release. Exercise, Nutrition and Stress Management Landmark Associates Private Limited has downloaded from top fitness sites on the Internet to bring you this paper for your benefit. Consult your Doctor before you begin an Exercise Program Heart disease is today increasingly prevalent. In most south Asian countries the main factors for heart disease are obesity, increased lipids, diabetes, hypertension, increased insulin resistance, modern life style and stress. The major risk factors that contribute to heart disease are smoking, lack of physical activity, bad nutrition, excess of alcohol, stress and obesity. Exercise [Physical activity], yoga, diet control and stress management has been found to be extremely beneficial in the prevention of heart disease. Physical Activity: Exercise has both short term and long term benefits. Results of physical activity are far reaching – It increases myocardial viability and collateral circulation, improves in myocardial oxygen consumption, reduces heart rate, reduces obesity, diabetes mellitus and hypertension. It induces better appetite and sleep. It reduces insulin resistance, increases insulin sensibility and increases HDL cholesterol, reduces lowdensity lipoprotein cholesterol, lowers total cholesterol and triglycerides. Aerobic Exercise: Aerobic activity, which is long in duration yet low in intensity is important. Aerobic activities include Walking, Cycling, Elliptical cross training, Jogging, Rowing, Swimming and Aerobic classes. The benefits of Aerobic exercise are cardiovascular improvement, control of body fat, increased resistance to fatigue, stamina and improvement of endurance, toned muscles and lean body mass, decreased tension and better sleep, improves mood, reduces depression and anxiety. Important User Guidelines to Incorporate During Exercise: Always exercise within your target heart rate zone. The targeted heart rate zone depends on your present physical condition and age. To determine your targeted heart rate zone a] first reduce your age from 220, b] from the figure 220 minus age the lower heart rate must be from 55% of that figure and the maximum upper heart rate must not exceed 85% of that figure. The targeted heart rate zone differs as per age and your doctor’s recommendation. The maximum benefit of exercise recommended is when you exercise from 60 to 80% of your targeted heart rate. Duration / Frequency of Exercise: 20 minutes of continuous exercise improves your cardiovascular system, improves your stamina and endurance, 24 minutes in addition to the benefits noted also relieves you of stress. As weight loss begins after 24 minutes for an effective weight loss program the recommended time is 48 minutes of continuous exercise. Warm up & Cool down: Warm Up: To be safe on an aerobic program always warm up by gradually increasing your speed or resistance. The purpose of warming up is to increase your heart rate slightly and gradually. By warming up the benefit is a] it raises your core body temperature, b] it increases the blood flow {oxygen} to your muscles preparing your body for the more vigorous physical activity to follow. Also your muscles and tendons will be more flexible for stretching after mild movement has raised your internal body temperature. Cool down: After you had reached and maintained your training heart rate level in your exercise it is important to recover gently. The cool down reduction in speed and intensity serves two purposes it reduces your pulse rate and it returns the blood to your heart in sufficient quantities to rid the muscles of lactic acid {a chemical result of muscular fatigue}. If you do not warm up or cool down or if you stop suddenly in an exercise program the blood will pool in your legs instead of returning to your heart. This results at times Dizziness, Nausea and a ‘worn out’ feeling. Warm up and cool down are usually a minimum of 3 minutes for warm up and 3 minutes for cool down. All cool downs should be followed by stretching of the muscles to avoid soreness and tightness. Exercise and Time: • • • 20 minutes continuous to improve your heart 24 minutes continuous to additionally relieve stress 48 minutes continuous for an effective weight loss program Remember Time is the most important factor and not the resistance level or speed for long term benefit. Always exercise within your target heart rate zone. Benefit of Cycling: Cycling is one of the best forms of aerobic exercise. Working out on a stationary bike improves heart fitness, tones muscles and burns fat. Cycling offers conditioning benefits for your lower body. Upright Cycles with moving handlebars are what you should use as with this you could work your upper body, especially the back and shoulders. Upright Cycling: Using a stationary cycle provides the users with a thorough low-impact workout that creates less stress on your joints as compared to running. Moreover if you are overweight or if you are suffering from orthopedic problems that are aggravated by weightbearing exercises cycling is the best option. Recumbent Cycling: In addition to the benefits of upright cycling the recumbent cycle has the added advantage of strengthening and toning the gluteus, quadriceps and hamstring muscles [butt, front and back of thighs]. As the lumbar is supported with the seat pad it is advisable for users with back problems to use the recumbent cycle. Recumbent cycles create less strain on the knees. Elliptical cross training: Total body exercise movement of the upper and lower body. Low impact exercise without stressing the ankle and knee joints the elliptical is a good machine for cardiovascular and endurance exercise with the added advantage of exercising the upper body. Major muscle groups exercised are the gluteus, quadriceps, hamstrings, calves, oblique, deltoids and arms. Excellent for building stamina and endurance for the toning of total body. Treadmill: Walking is an effective exercise to promote cardiovascular benefit. Running benefits you to build stamina and endurance. There is no targeted weight loss as in cycling, walking tones the whole body and strengthens your legs while improving your cardiovascular system. Nutrition: Food contents can be divided into Carbohydrates, Proteins and Fat. Carbohydrates are as a source of energy and if not used for energy will be converted into fat. Yet carbohydrates when stored forms only 1% of body weight. Proteins are for energy, building up of muscles, for hormones, enzymes and antibodies. Fats are for energy and cholesterol and if not used or burned are deposited as fat. Saturated fat is found in butter, ghee and cream. Mono saturated fats are found in olive and other oils. Polyunsaturated fats found in linolic acid are very important as it preserves the function of the innermost layer of blood vessels of the heart coronary arteries. Vitamin C and E are advised to be taken, as they are antioxidants that protect oxidization of unsaturated fats. It is best you consult a Nutritionist for effective weight control and importantly diet control if you are a cardiac patient. Tips for Healthy Eating / Dietary Control: • • • • Make your breakfast the largest meal and your dinner the lightest meal of the day Eat your salad before your meal and have fresh fruits Be a nibbler, not a gourmet. Also don’t starve yourself and then overeat subsequently Before cooking remove all fats from meats and the skin from chicken • • Avoid sieving wheat and millet flours as this reduces the nutrients and fibre Repeated heating of oils should be avoided, Avoid deep-frying and prefer stemmed foods • • • Cook more on non-stick vessels as they cut down on the use of cooking oil Don’t overuse salt; dine at least two hours before you go to bed Prefer buttermilk, skimmed milk to whole milk and avoid milk cream and condensed milk • • • • Prefer fresh juices without sugar and limit coffee, tea and cola Eat the egg white and fish, limited chicken and avoid egg yolk, shrimps and meat Eat more yellow, orange and green vegetables and fruits as they add life to your heart As age advances eat less and exercise more Stress Management: Modern life is fast, stressful and highly competitive. Stress is today the major cause of illness and has been documented as one of the major causes to a range of disorders such as Hypertension, Diabetes Mellitus, Coronary Heart Disease, Bronchial Asthma, Peptic Ulcers, Pain conditions, Migraine and other psychosomatic illnesses and geriatric conditions. Stress can be physical, social or emotional. Stress causes the heart to beat faster, the blood pressure to go up, the muscles to become tense and the arteries to go into spasms. Stress eludes definition and is highly individual. Stress may be acute [due to unexpected events], chronic [bereavement, divorce] or intermittent [conflicts]. Stress management is the core ingredient. In any type of management towards stress related disorders. Yoga, Aerobic exercise and Massage have proven effective to control stress. Yoga is an ancient Indian culture and way of life that is claimed to endow perfect physical, mental and spiritual health. By practising yoga you are reported to develop a stable autonomic equilibrium, Reduce anxiety, develop and improve stress tolerance, improve body flexibility, physical and mental efficiency. Meditation – TM [Transcendental Meditation] has been proved to produce an overall reduction of stress. Also recent studies have suggested the effectiveness of the TM program in reversing the aging process. Anyway meditation makes you a better person as it helps you to relax, concentrate, be considerate and stay contented. Massage: Relief from pain is as good as a cure for certain conditions such as arthritis. Massage chairs are an effective way to relax your body and improve the circulatory system. More important the feeling of goodness of massage is an effective way to relieve and reduce stress. Resistance exercise/ Strength training: The benefits of strength training are the Strengthening of your bones, reshaping your body, increasing your metabolism and improving your posture. Resistance exercises are a suitable form of improving physical capabilities and of managing weight. Strength training and endurance exercises improve muscle tone. The different methods available to improve muscular strength, endurance and muscle tone are independent workstations, single station gyms, freeweights and abdominal crunches. Conclusion: Healthier lifestyle combined with diet control, stress management and exercise would benefit you to lead a life with total happiness and good health. Warning: if a person develops angina, perspiration, giddiness or other symptoms he or she must stop physical activity and consult their physician without delay. ---------------------------------------------------------The Effect of Negative Stress Stress derives from the Latin word 'Stringere' meaning hardship or affliction. Stress means different things to most people. Prolonged stress raises the cholesterol levels in the blood leading to hard deposits in the arteries blocking blood flow. The Psychosomatic disorders and stress disorders have increased alarmingly and is today one of major causes of most illnesses. Most wide spread is high blood pressure [Hypertension] and Coronary heart problems. Stress weakens the body’s defenses and the immune system is impaired when there is an excess of ‘stressinduced’ steroids in the body. The inability to adapt to stress is associated with the onset of depression and anxiety. Stress diminishes the quality of life by reducing feelings of pleasure and accomplishment and relationships are often threatened. Mental stress as well as physical stress is a trigger for angina. People associated with acute emotional stress have a higher risk for heart rhythm abnormalities and heart attacks. In women chronic stress may reduce the estrogen levels which are important for cardiac health. People who regularly experience sudden increases in blood pressure caused by mental agony and stress may over a period of time develop injuries in the inner linings of their blood vessels. People who are trying to deal with stress often resort to unhealthy habits such as eating highfat and high-salt diets, use of tobacco, alcohol abuse and leading a sedentary lifestyle. Prolonged stress can disrupt the digestive system. Irritable bowel syndrome {or spastic colon} is strongly related to stress. Sleep disturbances related to stress can further exacerbate irritable bowel syndrome. Stress can have varying effects on eating problems and weight. Often stress is related to weight gain. Many people develop cravings for salt and sugar to counteract tension thereby gaining weight. The weight gain is often abdominal fat a predictor of diabetes and heart related problems. Some people suffer a loss of appetite and lose weight. Anorexia nervosa and bulimia nervosa are eating disorders that are associated with adjustment problems in response to stress and emotional issues. The imbalance between insulin and glucose leads to either high or low blood sugar levels in the body. Chronic stress has been associated with the development of insulin resistance a condition whereby the body is unable to use insulin effectively to regulate glucose [Blood sugar]. Insulin- Resistance is a primary factor in diabetes. Diabetics must avoid any kind of stress whatsoever in order to bring back glucose to regulatory function. Stress is in direct relationship with pain. Chronic pain caused by arthritis and other conditions may be intensified by stress. Psychological distress also plays a significant role in the severity of back pain. Tension headaches are highly associated with stress and stressful events. Among the wide range of possible migraine triggers is emotional stress. The tensions of unresolved stress frequently cause insomnia. Stress can lead to diminished sexual desire and an inability to achieve orgasm in women. Stress response can cause temporary impotence in men and perceptual psychological stress could cause permanent impotency in both men and women. Stress may even affect fertility. Stress can cause physiologic alterations during pregnancy such as increased hormone levels or resistance in the arteries that may interfere with normal blood flow to the placenta. Stress has significant effects on the brain particularly on memory. Persons under severe stress suffer loss of concentration and become inefficient and accident-prone. Research indicates that the immediate effect of acute stress impairs short-term memory, particularly verbal memory. Research suggests that stress may actually be the cause of the so-called sick-building syndrome, which produces allergy- like symptoms such as eczema, headaches, asthma and sinus. Stress plays a role in exacerbating a number of skin conditions including hives, psoriasis, acne & rosaceous. Unexplained itching is also associated with stress. Alopecia aerate is hair loss that occurs in localized patches. Stress is suspected as an important cause of this condition. Stress has now been implicated in increasing the risk of periodontal disease, a disease in the gums that causes tooth loss. Unhealthy Lifestyles & Habits that Cause Stress: People under chronic stress frequently seek relief through drug, tobacco or alcohol abuse. Abnormal eating patterns and passive activities such as prolonged hours of watching television cause stress. An unhealthy diet, alcohol abuse, sedentary lifestyle and smoking promote heart disease and interfere with sleep patterns leading to increased tension levels. Animal fats, simple sugars and salts are known contributors to health problems. Stress Management with Exercise and Nutrition: Exercise has both short term and long term benefits. Results of physical activity are far reaching; The American Heart association recommends that you exercise at least 3 to 4 times a week cardiovascular fitness, stress reduction and improved sleep patterns. In addition to cardiovascular benefits exercise helps in the control of body fat, increased resistance to fatigue and extra energy toned muscles and lean body mass. Exercise improves mood and reduces depression and anxiety. Exercise reduces insulin resistance, increases insulin sensibility and HDL Cholesterol, reduces low-density lipoprotein cholesterol and lowers total cholesterol and triglycerides. It increases myocardial viability and collateral circulation, improves in myocardial oxygen consumption, and reduces heart rate, obesity, diabetes mellitus and hypertension. Aerobic exercise such as Walking, Cycling and cross trainer Elliptical are recommended. Always exercise within your target heart rate zone. The THR is determined by reducing your age from 220 and exercising in-between 55% to 85% of that figure. This percentage varies according to the age and general condition of the person. People with stress related disadours are recommended that they exercise for at least 24 minutes of continuous exercise within their target heart zone of 55% to 75%. For weight loss results are shown if the exercise period is continuous for 40-48 minutes at least five times a week with your target heart zone at 60% to 85%. Always begin your exercise program by gradually increasing your speed as warm up and cool down towards the end of your exercise by reducing speed. Time is the most important factor and not the speed or resistance level for long term benefit. Yoga & Meditation help to reduce anxiety, develop and improve stress tolerance, improve flexibility, physical and mental efficiency. TM –Transcendental Meditation has proved to produce an overall reduction of stress and is effective along with exercise in reversing the aging process. Massage is an effective tool to relax your body and improve the circulatory system. In certain conditions such as arthritis relief from pain is as effective as the cure. Most important the benefits of a massage on a Massage chair give you the feeling of goodness and contentment and are an effective tool in relieving and reducing stress. Healthy Diet & Nutrition: A. Restriction Free Food: Fresh Juices, Clear Soups, Plain Soda, Yogurt diluted with water or buttermilk, Fresh Green Salads and Green leafy vegetables except roots and tubers, Fruits with Skins, Sprouted grams and pulses and Whole wheat flour and its products. B. Limited Quantity Food: Mayonnaise and other sauces twice a week, lean meat, chicken & Fish in limited quantity provided they are boiled, steamed, roasted or baked and not fried four times a week. Egg yolks not more than twice a week including those used in the cooking of cakes and desserts. Skimmed Milk not more 500ml a day and if not skimmed milk 300ml a day. Fewer intakes of sugar and all food to be cooked with the minimum required salt. C. Food items to be avoided: A] Fats such as butter, ghee, peanut butter, coconut oil and vanaspathi. B] puddings, cakes, pastries and ice creams. C] beef, bacon, red meat, crab and shrimps. D] nuts, almonds, cashews and pickles made in oil. E] canned food items, soda- bicarbonate, proprietary drinks such as chocolate drinks and soft drinks containing sodium benzoate. Always make your breakfast the largest meal and your dinner the lightest meal of the day. Eat your salad before your meal and have fresh fruits. With regular exercise and physical activity, good nutrition and positive thinking you could avoid the effects of negative stress and live a healthy life. MASSAGE CHAIRS & MASSAGE ACCESSORIES FOR STRESS MANAGEMENT & PAIN RELIEF Stress today has been documented as one of the major causes to a range of illnesses and disorders. Stress can be physical, social and emotional. Stress causes the heart to beat faster, the blood pressure to go up, the muscles to become tense and the arteries to go into spasms. As stress eludes definition and is highly individual it could be acute, chronic or intermittent. Stress Management is the core ingredient in any type of management towards stress related disorders. The benefit of Massage in Stress control: Massage has proved beneficial in improving the circulatory system and give relief from pain even in acute syndromes such as arthritis. The various functions such as kneading, tapping, rolling and vibration that are incorporated in the function mode of a massage chair help the end user to feel good and positive at the same time improving the circulatory system. Massage is today being used worldwide to control anxiety and depression, elevate the senses to feel pleasure and help in combating the negative feelings both psychosomatic and psychological. Basically Massage is a tool used with medication to combat the effects of negative stress.