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Sit Ups for Belly Strength

Sit ups strengthen your belly muscles, provided that you know how to do them. Lie on your back with your knees bent with your soles on the floor. Place your hands on your chest and slowly raise your head off the ground. Then, slowly raise your shoulders off the ground to a height...

Slow Lifting

If you want to become very strong, you have to lift weights heavy enough to make your muscles burn. It doesn't make any difference whether you move the weights slowly or rapidly. Just exercise intensely enough so your muscles feel sore the next day.

Knee Injury Rehabilitation

You are supposed to exercise. It makes you stronger, faster, healthier and may even prolong your life. However, every time you exercise, you risk injury and many sports injuries last forever. Depression, heart attacks, strokes, obesity and diabetes are all associated with a sedentary lifestyle. A twisted ankle can change an active person into a sedentary one. A torn anterior cruciate ligament or meniscus of the knee has a greater than 50 percent chance of causing permanent pain within five years, regardless of the treatment.

Belly Cramps During Exercise

The most common cause of belly cramps during exercise is having a full colon. The best way to prevent exercise-induced belly cramps is to completely empty your colon before you start to exercise. Belly cramps are rarely caused by having food in your stomach. To meet their energy needs, bicycle racers have to eat...

Runner’s Heart: The Consequences of Competitive Exercise

Medical researchers agree that exercising from the early years into old age helps to prevent heart attacks, strokes and cancers, but this month a study from The University of Manchester showed that long-term intense training for racing in animals can damage the atrial-ventricular node that regulates the frequency of heart beats to cause heart block.

How to Keep Running as You Age

I do not run anymore and virtually all of the runners who ran with me in the 1940s through 1960s don't run either, mostly because of the very high rate of running injuries. Eighty percent of long-distance runners suffer injuries that force them to take time off from running each year.

Cold Weather Can Kill

The majority of cold weather deaths are from its effects on the heart and lungs to cause heart attacks or pneumonia. The major causes of sudden death in cold weather are elevated blood pressure and increased clotting. High blood pressure damages arteries to cause heart attacks and strokes. If you have blood vessel disease, heart disease or lung disease, try to stay out of the cold.

Brain Benefits from Exercise

Three new studies help us understand the many good things that exercise does for your brain. The first study shows that a regular exercise program alters blood flow to the brain to improve mental function in older people who suffer from mild cognitive impairment that often precedes dementia. The second study shows that exercise can improve thinking skills in people of all ages. The third study shows that exercise-induced muscle changes may help to boost mood in older adults

How Inactivity Can Cause Heart Failure

People who lie in bed without moving day after day suffer progressive weakening of their heart muscle. Eventually the heart becomes too weak to pump enough oxygen to the brain, they stop breathing and die from heart failure. A recent study on mice shows how this is likely to happen.

Too Much Intense Exercise May Harm You

Exercising regularly helps to prevent disease and prolong lives, and exercising intensely can prevent disease and prolong lives even more. However, a study from Karolinska Institute suggests that exercising intensely too often can harm your health, and perhaps even shorten your life.

More Mitochondria for Better Athletes?

The huge number of mitochondria in dogs' muscles explains why sled dogs can run more than 100 miles a day, at sub-8-minute-mile pace for weeks on end, while humans could not possibly run as long or as fast and recover from such abuse of their muscles.

Research on Intense Exercise

The more intensely you exercise, the less likely you are to suffer a heart attack, even though heart attacks can be caused by intense exercise in some people who already have irregular heartbeats or blocked arteries leading to their hearts.

How to Do Interval Training

If you want to improve your level of fitness, you can try interval training, the technique used by athletes in sports requiring speed and endurance such as cycling, skiing, running or swimming. They exercise very intensely, rest, and then alternate intense bursts of exercise and rest until their muscles start to feel heavy or tired.

Protein Supplements Don’t Make You Stronger

A researcher posing as a 15-year-old football player called 244 health food stores across the United States and asked if they would sell him protein supplements to give him larger muscles. More than two-thirds of sales attendants at the health food stores recommended that he buy the protein supplement, creatine.

Should You Cool Down after Exercise?

Cooling down means that after vigorous exercise, you move far more slowly for several minutes before you stop exercising for that session. The main reason for "cooling down" is to keep you from feeling dizzy or passing out after very vigorous exercise

How Exercise Helps to Prevent Diabetes and Heart Attacks

Everyone should try to exercise every day because exercise helps to prevent diabetes and heart attacks by lowering high blood sugar and stabilizing plaques. A review of 12 studies shows that exercising within three hours after eating lowers blood sugar levels significantly because contracting muscles remove sugar from the bloodstream at a very high rate and don't even need insulin to do so.

Muscles and Diet

Many body builders and weight lifters are overly concerned about what they eat and what food supplements they take. If you want to grow larger and stronger muscles, you should concentrate on lifting  weights, but you can help muscles grow larger by understanding how what you eat affects how you recover from hard exercise....

Strength Training May Reduce Deaths from Heart Attacks and Cancers

You can expect to lose muscle size and strength as you age. Between 40 and 50 years of age, you lose more than eight percent of your muscle size. This loss increases to 15 percent per decade after age 75. The people who lose the most muscle usually are the least active, exercise the least and are the ones who die earliest.

Sit-ups the Right Way

Sit-ups can strengthen your belly muscles, but doing them incorrectly can hurt your back. Sit-ups should be done while you lie on your back with your knees bent enough for the soles of your feet to touch the floor. Place both hands on your chest and slowly raise your head off the ground.

Should You Wear a Mask When You Exercise Outdoors?

The problem with wearing masks when you exercise outdoors is that they can limit your ability to breathe. This may not be an issue if you are doing casual exercise, but if you are running or cycling vigorously, you will probably find yourself gasping for air.

How to Become Strong

Would you like to become stronger? Pick six to ten weight-machine exercises and do them in three sessions a week. In each exercise, try to lift the heaviest weight that you can lift comfortably ten times in a row without hurting yourself.

All Exercise is Good, and Vigorous Exercise is Better

An analysis of more than 36,861 deaths in a study of 403,681 participants found that the greater proportion of vigorous exercise to total exercise, the less likely a person was to die, die from a heart attack, or die from cancer during the 10 study years. The U.S. Physical Activity Guidelines recommend trying to exercise for 150 minutes a week for optimal health, and  this study showed that compared to people who do not exercise that much, people who exercise 150 minutes or more each week are 15 percent less likely to die, 23 percent less likely to suffer heart disease and 12 percent less likely to develop a cancer.

Low-Carbohydrate Diets Harm Athletic Performance

A study of elite race walkers shows that a low-carbohydrate, high-fat diet will slow their race times and training. Your muscles burn primarily fat and carbohydrates for energy. You have enough fat stored in your body to exercise for many days. However, you can store only 1600-2000 calories worth of sugar (carbohydrate) in your muscles and liver, and will start to run out of your meager supply of sugar after 70 minutes of intense exercise.

Jump Higher

When former NBA player Kent Benson arrived at the University of Indiana he could jump only nine inches off the ground. That's an embarrassing jump for a seven-foot All- American. One year later, he was able to jump three times that high because he had a good coach. How high you can jump is determined...

Robert Marchand Sets Amazing World Record at 105

On January 4, 2017, 105-year-old Robert Marchand rode his bicycle 14.01 miles to set the world record for his age for the one-hour ride. He rode 92 laps at the Velodrome National near Paris and as he completed his ride, the fans gave him a standing ovation, chanting "Robert, Robert" while dozens of TV crews and cameramen captured the moment.

Low Vitamin D Increases Risk for Sports Injuries

If you suffer muscle or tendon injuries, particularly during the winter or early spring, ask your doctor to order a blood test for hydroxy vitamin D. If it is below 30 ng/mL, you probably need more exposure to sunlight or you need to take vitamin D pills.   A review of sports injuries showed that lack of vitamin D can be a major cause of recurrent winter-time injuries in athletes and exercisers

Exercise to Boost Your Immune System

A review of 54 studies found that a regular exercise program strengthens the immune system, increases antibody response to vaccinations, and reduces risks for community-acquired infectious disease by 31 percent and death from infections by 37 percent in various populations. It does this by increasing IGA antibodies in all body cavities and CD4 T cells that help to kill invading germs.

Piriformis Syndrome

If it hurts to touch a point that's in the middle of one side of your buttocks, you probably have piriformis syndrome. This chronic condition is very difficult to diagnose, because other injuries may produce exactly the same symptoms.

Should You Breathe Through Your Nose or Your Mouth When You Exercise?

Just about everyone with an unobstructed nose will breathe through their nose when at rest or during casual activities, but most people will breathe through their mouth during exercise. The more intensely you exercise, the more likely that you will have to breathe through your mouth because you may not be able to get enough air through your nose to feel comfortable back of your mouth.

Isometric Exercise

Can you become very strong by doing isometric exercises in which you push against something that doesn't move, such as a wall? The single stimulus to make a muscle stronger is to exercise a muscle against a resistance; therefore, you can become strong by doing isometric exercises. However, there are two drawbacks: isometrics can...