The end of a long vacation is definitely the time to look forward. Various activities can not be done because of the limited time, you can realize at the holidays. And instead of lazing and eating constantly, why not try biking?
Sport bikes popular in many major cities, including Jakarta. One sport can be enjoyed by people of all walks. Starting from the director until a regular employee. Why? Since you only need a bike.
In addition to enjoying the scenery during cycling, fatty deposits in the body can also be erased. Exercise bike is one of the most effective exercise to burn calories.
Cycling at a moderate pace (about 20-25 km / hour) can burn calories a woman weighing 58 kg up to 312 calories in half an hour. A man weighing 77 kg can even burn up to 408 calories in the same time.
Another benefit of this exercise is to train the muscles of the body, especially the muscles of the leg. You can adjust your bike pedaling pace. Pedal faster in a rather quiet street, but more slowly in the streets a little crowded.
For best results, kayuhlah by using the ball of your foot. Think of it as a swing swing play, not a top-down movement.
If you want to get a greater benefit, for example, to add strength to the body, there are three ways you can do. The first one, you can ride farther distances and higher speeds. Second, you can increase strength by cycling on a hilly road and downwind. Lastly, you can try cycling to carry the load.
The secret to get more cycling
At first, you may just be cycling for short distances. But to be able to cover longer distances, you need to have payments. Try to increase your mileage gradually, for example, one kilometer at a time.
For speed, vary the speed of your stroke. Mengayuhlah over backwards for 20-30 seconds, then slowed for 20 - 30 seconds later. Similarly repeatedly.
Do not forget to stretch before. By doing stretches for the neck muscles, arms, back and shoulders, you can reduce the accumulated fatigue after cycling. Do it also for the lower body.
You can also stretch during a long journey on a bicycle. Remember, do not get stuck in the uncomfortable position of sitting in the saddle, especially during a long journey.
Wednesday, October 24, 2012
10 Ways to Sharpen Memory
Who says alias can not remember the forgotten disease that only the consumption of the elderly. Since they are still young can be forgetful alias tulalit disease like the older ones. Shame the same sort tulalit girlfriend?
Many factors have to be the culprit forgetfulness disturbances, ranging from food consumed, piling work and other busy-busy.
Not to mention the familiarity of young people with a range of modern technological devices. Mobile
phones, computers, e-mail and the Internet, touted as a technological
tool that can force the body and brain to keep working for 24 hours.
Well, the hustle-bustle of activity is exactly what is said can lead to loss of the brain's ability to remember. However, the disorder is still able to overcome forgetfulness, really. By following these few simple tips, hopefully these forgotten diseases can be avoided:
1. Focus on listening and less talking. Because, the hearing will encourage us to concentrate more.
2. Discipline dieting. A healthy diet by consuming foods rich in protein, as well as fruit and vegetables, will provide an injection of 'power' for the brain.
3. Try to reduce or even possibly to avoid association with those who are always negative. Instead always develop positive thinking. Because of positive thinking can stimulate the brain works.
4. Avoid high fat foods. Because these fats can clog the arteries that supply blood to the brain center.
5. Read, read, and read. Lots of reading punctuated by playing puzzle is an excellent exercise for the brain. Therefore, fill your leisure time with a variety of reading materials, from fiction to severe though it's nothing really.
6. Take vitamins, especially vitamin E and zinc supplements containing element. Various studies indicate that the two elements can help slow the aging process and improve memory skills.
7. Do not drink alcohol to excess. Too much alcohol will supposedly kill brain cells slowly, you know.
8. Plan activities are always interacting with others. Because the name is said to be sociable dispel lazy brain.
9. Avoid taking medications that are not necessary. Lose weight, blood pressure, and cholesterol in the body is sometimes more effective than diet and exercise medicine. In addition, try to learn and know the side effects of the medications you are taking. Sleeping pills, for example, reportedly can cause memory loss.
10. Try to schedule regular exercise in your agenda. Because these activities can enhance blood circulation to the brain.
Well, good luck let me not another quipped, "It's really forgetful young anyway".
1. Focus on listening and less talking. Because, the hearing will encourage us to concentrate more.
2. Discipline dieting. A healthy diet by consuming foods rich in protein, as well as fruit and vegetables, will provide an injection of 'power' for the brain.
3. Try to reduce or even possibly to avoid association with those who are always negative. Instead always develop positive thinking. Because of positive thinking can stimulate the brain works.
4. Avoid high fat foods. Because these fats can clog the arteries that supply blood to the brain center.
5. Read, read, and read. Lots of reading punctuated by playing puzzle is an excellent exercise for the brain. Therefore, fill your leisure time with a variety of reading materials, from fiction to severe though it's nothing really.
6. Take vitamins, especially vitamin E and zinc supplements containing element. Various studies indicate that the two elements can help slow the aging process and improve memory skills.
7. Do not drink alcohol to excess. Too much alcohol will supposedly kill brain cells slowly, you know.
8. Plan activities are always interacting with others. Because the name is said to be sociable dispel lazy brain.
9. Avoid taking medications that are not necessary. Lose weight, blood pressure, and cholesterol in the body is sometimes more effective than diet and exercise medicine. In addition, try to learn and know the side effects of the medications you are taking. Sleeping pills, for example, reportedly can cause memory loss.
10. Try to schedule regular exercise in your agenda. Because these activities can enhance blood circulation to the brain.
Well, good luck let me not another quipped, "It's really forgetful young anyway".
In order to Fitness Program Not Useless
In order to Fitness Program Not UselessWant to get fit and have the right body does require effort. This requirement applies both to those who have been exercising for so long and are just beginning. But
if you've made up my mind, it helps you to know some of the factors
that can hinder your success to have the ideal body shape.
Practicing too hardDo you know the cause of the greatest sports injury? Over-exert yourself to the body is not able to, that's the answer. It is human nature if you want to get something in a quick way. However, this fast-paced principle can not be applied to your body. Learn to differentiate between soreness or fatigue and injury. How do I prevent injury? It's simple. Each time you exercise, warm up and stretch before.
Embarrassed to askAmid the flood of information on training and fitness equipment that looks bizarre, do not be shy to ask. If you are in a gym, there's the coach who can give advice or create an exercise program for you. Follow the program was to be patient, do not rush. When you practice alone, seek information from friends, books or the Internet.
Firm intentionWithout a strong spirit and intention, dream to get a fit body will soon be subverted by feeling lazy. Some people feel that exercise in the morning more enjoyable. They usually do jogging or weight training after waking. Others see the sport as a weapon to get rid of stress after work. No wonder they choose to work out in the afternoon. Find the time that works best for you.
BoredLearn from a child: The nice thing is never boring. Boredom can accompany any gym workout when you've lived for so long. So, vary your exercise form. Do not get into a routine. For example, you can use a different machine every time practicing or trying to follow other class or work out in the open air. You also can find a partner to practice in order to have someone to talk or to practice while listening to music via the walkman.
AimlessYou need to set your goals in detail. If so just thinner or more muscular, you will very likely do the exercises at random. It's better if you make a simple goal, do not be too detailed, but clear. For example: you want to have a strong arm. Note the development of the power and size of your arm muscles every 2 weeks. That way you can see the progress of your workout, and feel that all the hard work you did to no avail.
Practicing too hardDo you know the cause of the greatest sports injury? Over-exert yourself to the body is not able to, that's the answer. It is human nature if you want to get something in a quick way. However, this fast-paced principle can not be applied to your body. Learn to differentiate between soreness or fatigue and injury. How do I prevent injury? It's simple. Each time you exercise, warm up and stretch before.
Embarrassed to askAmid the flood of information on training and fitness equipment that looks bizarre, do not be shy to ask. If you are in a gym, there's the coach who can give advice or create an exercise program for you. Follow the program was to be patient, do not rush. When you practice alone, seek information from friends, books or the Internet.
Firm intentionWithout a strong spirit and intention, dream to get a fit body will soon be subverted by feeling lazy. Some people feel that exercise in the morning more enjoyable. They usually do jogging or weight training after waking. Others see the sport as a weapon to get rid of stress after work. No wonder they choose to work out in the afternoon. Find the time that works best for you.
BoredLearn from a child: The nice thing is never boring. Boredom can accompany any gym workout when you've lived for so long. So, vary your exercise form. Do not get into a routine. For example, you can use a different machine every time practicing or trying to follow other class or work out in the open air. You also can find a partner to practice in order to have someone to talk or to practice while listening to music via the walkman.
AimlessYou need to set your goals in detail. If so just thinner or more muscular, you will very likely do the exercises at random. It's better if you make a simple goal, do not be too detailed, but clear. For example: you want to have a strong arm. Note the development of the power and size of your arm muscles every 2 weeks. That way you can see the progress of your workout, and feel that all the hard work you did to no avail.
In order to Fitness Program Not Useless
In order to Fitness Program Not UselessWant to get fit and have the right body does require effort. This requirement applies both to those who have been exercising for so long and are just beginning. But
if you've made up my mind, it helps you to know some of the factors
that can hinder your success to have the ideal body shape.
Practicing too hardDo you know the cause of the greatest sports injury? Over-exert yourself to the body is not able to, that's the answer. It is human nature if you want to get something in a quick way. However, this fast-paced principle can not be applied to your body. Learn to differentiate between soreness or fatigue and injury. How do I prevent injury? It's simple. Each time you exercise, warm up and stretch before.
Embarrassed to askAmid the flood of information on training and fitness equipment that looks bizarre, do not be shy to ask. If you are in a gym, there's the coach who can give advice or create an exercise program for you. Follow the program was to be patient, do not rush. When you practice alone, seek information from friends, books or the Internet.
Firm intentionWithout a strong spirit and intention, dream to get a fit body will soon be subverted by feeling lazy. Some people feel that exercise in the morning more enjoyable. They usually do jogging or weight training after waking. Others see the sport as a weapon to get rid of stress after work. No wonder they choose to work out in the afternoon. Find the time that works best for you.
BoredLearn from a child: The nice thing is never boring. Boredom can accompany any gym workout when you've lived for so long. So, vary your exercise form. Do not get into a routine. For example, you can use a different machine every time practicing or trying to follow other class or work out in the open air. You also can find a partner to practice in order to have someone to talk or to practice while listening to music via the walkman.
AimlessYou need to set your goals in detail. If so just thinner or more muscular, you will very likely do the exercises at random. It's better if you make a simple goal, do not be too detailed, but clear. For example: you want to have a strong arm. Note the development of the power and size of your arm muscles every 2 weeks. That way you can see the progress of your workout, and feel that all the hard work you did to no avail.
Practicing too hardDo you know the cause of the greatest sports injury? Over-exert yourself to the body is not able to, that's the answer. It is human nature if you want to get something in a quick way. However, this fast-paced principle can not be applied to your body. Learn to differentiate between soreness or fatigue and injury. How do I prevent injury? It's simple. Each time you exercise, warm up and stretch before.
Embarrassed to askAmid the flood of information on training and fitness equipment that looks bizarre, do not be shy to ask. If you are in a gym, there's the coach who can give advice or create an exercise program for you. Follow the program was to be patient, do not rush. When you practice alone, seek information from friends, books or the Internet.
Firm intentionWithout a strong spirit and intention, dream to get a fit body will soon be subverted by feeling lazy. Some people feel that exercise in the morning more enjoyable. They usually do jogging or weight training after waking. Others see the sport as a weapon to get rid of stress after work. No wonder they choose to work out in the afternoon. Find the time that works best for you.
BoredLearn from a child: The nice thing is never boring. Boredom can accompany any gym workout when you've lived for so long. So, vary your exercise form. Do not get into a routine. For example, you can use a different machine every time practicing or trying to follow other class or work out in the open air. You also can find a partner to practice in order to have someone to talk or to practice while listening to music via the walkman.
AimlessYou need to set your goals in detail. If so just thinner or more muscular, you will very likely do the exercises at random. It's better if you make a simple goal, do not be too detailed, but clear. For example: you want to have a strong arm. Note the development of the power and size of your arm muscles every 2 weeks. That way you can see the progress of your workout, and feel that all the hard work you did to no avail.
Tofu Can Lower Risk of Heart Disease Exposed
Who does not know know? Foods derived from soybeans is it can reduce heart disease. The people who replace the meat with tofu, decreased cholesterol and some other fatty substances in the blood called triglycerides. Also slow the rate of cholesterol 'bad' (LDL) is oxidized.
When LDL is oxidized or modified, more likely to lead to accumulation in the arteries and stuff it so that it can lead to heart disease. Indeed, people with heart disease have a terokidasi LDL levels are high in the blood.
Thus, by slowing down the amount of oxidized LDL cholesterol is expected to reduce the risk of coronary heart disease. Moreover, by replacing the meat with the same amount of protein such as tofu, very useful as a change of risk factors for coronary heart disease.
In the know there is a form of plant estrogen, which phytoestrogens, which can reduce the susceptibility of LDL to oxidation. This material contains antioxidants that are supposed to prevent oxidized cholesterol.
With a diet low in saturated fat, and the variety in foods such as vegetables and fruits reduces the risk of heart disease and obtaining ideal body weight. The use of products such as tofu and soy beans, can also help reduce fat consumption.
So that was published in the Journal of the American College of Nutrition.
When LDL is oxidized or modified, more likely to lead to accumulation in the arteries and stuff it so that it can lead to heart disease. Indeed, people with heart disease have a terokidasi LDL levels are high in the blood.
Thus, by slowing down the amount of oxidized LDL cholesterol is expected to reduce the risk of coronary heart disease. Moreover, by replacing the meat with the same amount of protein such as tofu, very useful as a change of risk factors for coronary heart disease.
In the know there is a form of plant estrogen, which phytoestrogens, which can reduce the susceptibility of LDL to oxidation. This material contains antioxidants that are supposed to prevent oxidized cholesterol.
With a diet low in saturated fat, and the variety in foods such as vegetables and fruits reduces the risk of heart disease and obtaining ideal body weight. The use of products such as tofu and soy beans, can also help reduce fat consumption.
So that was published in the Journal of the American College of Nutrition.
How to Respond to Your Body Sports
When
you tie your sneakers and walk out the door for a morning walk, or jump
from the outskirts of the pool, then you're actually respond to command
your conscious brain to the muscles harder. But that move, a number of changes will occur rapidly and automatically in your entire body.
Your muscles and work soon began to burn more energy to power their contraction. They do this by improving the process of converting oxygen and nutrients into ATP (the fuel used all of the cell) in each cell.
During aerobic activity undertaken on an ongoing basis such as brisk walking or running, your muscles may be used 15 to 25 times more energy than at rest, burn carbohydrates and fat stores in the mix around 50-50. During anaerobic (without air) is short and hard, like running 100 meters or short-distance swimming race across the length of the pool, your muscles may require up to 120 times more energy than the rest of time!
Your heart immediately began to beat faster to pump more blood to the muscles and other body tissues. During heavy exercise, your heart rate may be increased up to 150 times per minute or more (normal heart rate is 70-80 per minute at rest, for the average person).
This happens because once you start physical activity, the recipient nerve in the blood vessels, muscles and joints would imply the sympathetic nervous system to release epinephrine (adrenaline) and norepinephrine (nonadrelin) into the bloodstream. All of this happens quickly in order to speed up your heart rate. Indeed, the protective layer of the brain also play a role in the acceleration is where the experts have found that the heart rate began to beat faster even before they start exercising because the brain has to anticipate what will happen.
Although the average heart pumps about 5 liters of blood per day at rest, the amount may be increased up to 20 liters per minute during a hard workout. (The heart of trained athletes durability it can pump 40 liters per minute!).
The blood vessels are also undergoing rapid change as you start exercising. Because the nerve signals and chemical stimulation, relaxes the muscular wall of your arteries and causes the arteries dilate. At the same time, the edge shrinking veins forcing more blood into your circulation center. Smaller branch arteries leading to the muscle fibers also widened, while millions of capillaries that do not work (which supply blood directly to the fibers) will open. (At rest, only about one of 30 capillaries were open).
The result of all these changes is an increase in blood flow - which carry oxygen and essential nutrients - which by the swift flowing exercise your muscles, including the heart muscle receives more blood than during rest. Blood flow is maximized when every muscle relax, and stop when they contract and creates action 'milking' which helps pump blood to all parts of your body as you move.
Increased blood flow to the skin during mild exercise gives greater cooling effect (other than that, you will begin to sweat more). Meanwhile, the blood flow was taken away away from the kidney, liver, digestive system and other organs that are not directly involved in sporting activities.
Your lungs are also starting to breathe faster and more deeply so as to give your body more oxygen. This response is the result of a variety of stimuli including increased carbon dioxide in the blood (due to increasing use of residual oxygen), increased body temperature, and the message sent from the receiver senses chemical stimulation in your body. At break time, about 6.84 liters of air in and out of the lungs per minute. During hard training, this can be increased to 114 liters per minute.
Your metabolic rate - which depends on the number of calories you burn - increased between 4 to 20 times the normal rate of your metabolism, which depends on how heavy you are training.
Your muscles and work soon began to burn more energy to power their contraction. They do this by improving the process of converting oxygen and nutrients into ATP (the fuel used all of the cell) in each cell.
During aerobic activity undertaken on an ongoing basis such as brisk walking or running, your muscles may be used 15 to 25 times more energy than at rest, burn carbohydrates and fat stores in the mix around 50-50. During anaerobic (without air) is short and hard, like running 100 meters or short-distance swimming race across the length of the pool, your muscles may require up to 120 times more energy than the rest of time!
Your heart immediately began to beat faster to pump more blood to the muscles and other body tissues. During heavy exercise, your heart rate may be increased up to 150 times per minute or more (normal heart rate is 70-80 per minute at rest, for the average person).
This happens because once you start physical activity, the recipient nerve in the blood vessels, muscles and joints would imply the sympathetic nervous system to release epinephrine (adrenaline) and norepinephrine (nonadrelin) into the bloodstream. All of this happens quickly in order to speed up your heart rate. Indeed, the protective layer of the brain also play a role in the acceleration is where the experts have found that the heart rate began to beat faster even before they start exercising because the brain has to anticipate what will happen.
Although the average heart pumps about 5 liters of blood per day at rest, the amount may be increased up to 20 liters per minute during a hard workout. (The heart of trained athletes durability it can pump 40 liters per minute!).
The blood vessels are also undergoing rapid change as you start exercising. Because the nerve signals and chemical stimulation, relaxes the muscular wall of your arteries and causes the arteries dilate. At the same time, the edge shrinking veins forcing more blood into your circulation center. Smaller branch arteries leading to the muscle fibers also widened, while millions of capillaries that do not work (which supply blood directly to the fibers) will open. (At rest, only about one of 30 capillaries were open).
The result of all these changes is an increase in blood flow - which carry oxygen and essential nutrients - which by the swift flowing exercise your muscles, including the heart muscle receives more blood than during rest. Blood flow is maximized when every muscle relax, and stop when they contract and creates action 'milking' which helps pump blood to all parts of your body as you move.
Increased blood flow to the skin during mild exercise gives greater cooling effect (other than that, you will begin to sweat more). Meanwhile, the blood flow was taken away away from the kidney, liver, digestive system and other organs that are not directly involved in sporting activities.
Your lungs are also starting to breathe faster and more deeply so as to give your body more oxygen. This response is the result of a variety of stimuli including increased carbon dioxide in the blood (due to increasing use of residual oxygen), increased body temperature, and the message sent from the receiver senses chemical stimulation in your body. At break time, about 6.84 liters of air in and out of the lungs per minute. During hard training, this can be increased to 114 liters per minute.
Your metabolic rate - which depends on the number of calories you burn - increased between 4 to 20 times the normal rate of your metabolism, which depends on how heavy you are training.
Tips To Lower Blood Cholesterol
High blood cholesterol is a major factor that will lead to coronary heart disease and stroke. Cholesterol is found in many foods. To avoid this, experts suggest that we carefully select and process food. Precaution is actually not that difficult and complicated. Here are some tips suggested by experts:
Choose fish, poultry, meat and pure. Remove the first fat still attached. Total consumption of the recommended maximum is 6 ounces per day.
Reduce consumption of sausages and other processed meats are high fat content.
Limit consumption of organ innards (offal), such as the liver, kidneys, or brain.
Reduce drinking whole milk or cream and skim milk beralihkan to (low-fat). Also, choose fat-free yogurt and cheese or low fat.
Avoid eating butter, but use liquid margarine or liquid vegetable oils containing saturated fat double-and single-saturated. Upayakanlah reduce the consumption of fats and oils.
Limit eating egg yolks. While the egg whites are often eaten as it contains no fat or cholesterol.
Eat plenty of vegetables and fruits, as well as cereals, breads, rice, and pasta are prepared from whole grains.
Avoid fried foods serve, but beralihkan the baked and boiled foods.
Liquid vegetable oil is excellent for sauteing vegetables, frying and baking cakes and other foods. \
Many packaged foods sold in stores contains high levels of saturated fat. Read the label and choose products that contain saturated fat and cholesterol levels are lowest.
When preparing the dish, so that the material upayakanlah balanced and healthy diet consists of the following groups: bread, cereal, rice and pasta (6-11 servings per day), vegetables (3-5 servings per day), fruits (2-4 servings per day), milk, yogurt and cheese (2-3 servings per day), and meat, poultry, fish, eggs, nuts, and grains (2-3 servings per day). Upayakanlah consume fats, oils and sweets as little as possible.
Choose fish, poultry, meat and pure. Remove the first fat still attached. Total consumption of the recommended maximum is 6 ounces per day.
Reduce consumption of sausages and other processed meats are high fat content.
Limit consumption of organ innards (offal), such as the liver, kidneys, or brain.
Reduce drinking whole milk or cream and skim milk beralihkan to (low-fat). Also, choose fat-free yogurt and cheese or low fat.
Avoid eating butter, but use liquid margarine or liquid vegetable oils containing saturated fat double-and single-saturated. Upayakanlah reduce the consumption of fats and oils.
Limit eating egg yolks. While the egg whites are often eaten as it contains no fat or cholesterol.
Eat plenty of vegetables and fruits, as well as cereals, breads, rice, and pasta are prepared from whole grains.
Avoid fried foods serve, but beralihkan the baked and boiled foods.
Liquid vegetable oil is excellent for sauteing vegetables, frying and baking cakes and other foods. \
Many packaged foods sold in stores contains high levels of saturated fat. Read the label and choose products that contain saturated fat and cholesterol levels are lowest.
When preparing the dish, so that the material upayakanlah balanced and healthy diet consists of the following groups: bread, cereal, rice and pasta (6-11 servings per day), vegetables (3-5 servings per day), fruits (2-4 servings per day), milk, yogurt and cheese (2-3 servings per day), and meat, poultry, fish, eggs, nuts, and grains (2-3 servings per day). Upayakanlah consume fats, oils and sweets as little as possible.
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