Posts Tagged ‘cardio’
A surfeit of stress can result in all types of problems both mental and physical. The mental issues that can arise from stress include anxiety attacks, although there can be other reasons for anxiety attacks as well. Furthermore, it appears that the trend of anxiety attacks is on the up. This is possibly because of the increased levels of stress that everyone experiences.
You just cannot avoid tales of misery and strife in the newspapers and on the TV. It seems that news casters take pleasure in in telling us how much trouble we are in from all sorts of things from terrorists to diabetes.
They also never tire of warning us of the hazards from paedophiles, rapists and murderers. It is no surprise that everybody is stressed or that some people have turned this stress into anxiety and anxiety attacks or panic attacks.
These attacks are characterized by a sudden sensation of panic for no reason at all or unwarranted anxiety. These anxiety attacks are very upsetting for those who suffer from them regularly.
There are lots of prescription drugs available, but these days many people try to do without drugs, preferring more natural remedies. One detail that many sufferers comment on, is that they feel much worse if they have a hangover.
Not that they suffer anxiety attacks while they are drinking, but that they get an increased number the following day, if they have a hangover. It follows then, that you may be able to lessen the rate of recurrence and the severity of your panic attacks, if you do not drink too much.
In this vein, sufferers have also noticed that they get more recurrent and more severe attacks of anxiety if they are exhausted or worn out. Getting a good night’s sleep will undoubtedly help, if this is one of the causes of your panic or anxiety attacks.
On the dietary front, vitamin B12 has been pointed to as having a beneficial effect on sufferers. The vitamin B group help the brain to create serotonin, which is the body’s happy drug. A lack of serotonin can create depression. Therefore, ensure that you get your daily recommended amount (RDA) of vitamins in the B group, especially vitamin B12. B12 is readily available in natural foods, it is even in cornflakes, just make sure that you are in receipt of sufficient.
Many people have had large amounts of success by limiting their intake of sweeteners too. This includes natural sugar, as well as artificial sweeteners like saccharin. In order to achieve the biggest benefit you should try to monitor your mental reaction to sweeteners. Some may be perfectly OK for you while others may not.
Caffeine has also been linked with anxiety, so it would be worth attempting to do without ordinary tea, coffee and coke, to see if that makes a difference. You could try decaf, if you miss the taste of coffee or herbal teas.
Another suggested home remedy that has provided great benefits is physical activity. If you feel an attack coming on, try to ‘take your mind off it’ by distracting yourself. A simple walk might be enough or a chat with someone.
Owen Jones, the writer of this piece writes on several of topics, but is currently involved with work on high blood pressure charts. If you want to know more or check out some great offers, please go to our website at High Blood Pressure Recipes.
Paying for a gym pass you don’t use? Moldy running shoes and dusty dumbells? Do you have a fear of fitness? Unite, brothers and sisters, it’s not the end of the world!
Fear is one of the biggest reasons people give up on exercise, according to a growing number of sports-psychology and fitness authorities. We won’t take up much of your time, so here are just a few of the most effective game plans that could help anybody conquer their fear of exercise and start getting fit just like in the old days!
Rethink your definition of exercise. You don’t need to go to the gym to exercise, as long as you keep your body moving. You can exercise simply by walking your dog or rough-housing with the kids when they get home from school.
Be aware of the people you are with. Fitness should be a caring experience, one that has a communal spirit of sorts. Walk or jog in your neighborhood or on a trail – don’t try to keep up with fitness fanatics in the gym.
The old college try. If you think you really have to incorporate those video workouts, then borrow the video first, either from your nearby Blockbuster or from a friend, and test it out at home before testing it out with everyone else and their cousin.
Undergo one-on-one sessions. A good percentage of fitness clubs now include personal training as part of the package, and they will usually offer the first session free – these counseling sessions can help you put off any reservations you may have about exercise.
Know your triggers. If you like the anonymity of a fitness class, stay toward the back. And to diminish any stress within you, try some yoga or meditation to warm yourself up.
Hear, hear, the gang’s all here! But if you consider yourself a sociable individual, you can join a support group and engage in their activities, thus allowing you to divert attention away from your fears and make the experience more pleasant.
Look at the bright side of things. Do not think of exercise as anathema, because it is actually your key to physical fitness AND a good way to become more optimistic, increasing energy levels and decreasing stress and anxiety.
Members of a club may find it hard to get all comfortable and settled in, so it may be high time for you to examine how you work out and how it causes you anxiety. If your past attempts at fitness have left you running scared, focus on moving in these ways and your outlook may change.
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The abdominal muscles, such as the rectus abdominis and obliques, can be trained effectively without the use of any equipment or machines in your own home. You can perform many abdominal exercises using just your body weight, preferably on an exercise mat, although that is optional. To attain a more chiseled midsection, you will need to perform cardiovascular activity on a regular basis and follow a healthy diet regimen in addition to your abdominal workouts. The cardio and diet help you decrease your body fat levels, and the abdominal workouts help you build your ab muscles.
Crunch with Legs Raised
Step 1
Lie face-up on the exercise mat and raise your legs off the ground. Bend your knees a bit and cross your lower legs. Position your arms on the ground by your sides or cross them in front of your chest.
Step 2
Bring the upper part of your torso off the ground and toward your knees with your back rounded. Keep your lower back off the ground and contract your abdominal muscles during the motion.
Step 3
Bring the upper part of your torso back down to the beginning position.
Oblique Crunch with Legs Raised
Step 1
Lie face-up on the exercise mat with your legs raised off the floor. Slightly bend your knees, cross your lower legs and place your right hand on the right side of your head.
Step 2
Raise the upper part of your torso off the floor and toward your right knee with your back rounded. Do not raise your lower back off the floor.
Step 3
Lower the upper part of your torso down to the initial point. After you complete the desired number of repetitions with the right side, repeat the exercise with the left side by placing your left hand on the left side of your head and raising the upper part of your torso off the floor and toward your left knee.
Lying Alternate Knee Pull-In
Step 1
Lie face-up on the exercise mat, extend your arms outward and away from your body and put them down on the ground. Extend your legs and raise them off the ground.
Step 2
Move your right knee toward the right side of your lower stomach by bending your right leg.
Step 3
Move your right knee back out to the start by extending your right leg. Repeat the movement with the left leg, moving your left knee toward the left side of your lower stomach by bending your left leg.
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