Article 170. What Are The Health Benefits Of An Elliptical Machine?

Health Benfits of Elipticals:

There are plenty of benefits that you can enjoy from working out on an elliptical machine. However, the health benefits seem to be on top of the list. Here are the various ways wherein this machine can benefit your health.

Low Impact Workout

The most obvious benefit offered by elliptical trainers is its ability to provide a low impact workout. Thus, you can experience the same health benefits offered by jogging but without the same amount of stress or work on your joints. A totally impact-free workout is beneficial for people of all ages and fitness levels so you can simply focus on obtaining the benefits. In fact, fitness experts recommend this type of workout equipment for individuals suffering from physical ailments.

Cardio Benefits

At a health standpoint, an elliptical machine is your secret to an efficient workout. It is very effective for building your upper body muscles, along with other major muscle groups in the body. You can therefore experience more cardio benefits to using this machine than you would if you spend more time in a treadmill.

Build Bone Density

Elliptical trainers are also recommended if you want to build bone density. Unlike weight machines, it relies on your own weight in order to workout the key muscles of the body. As a result, you are also developing higher bone density. This is a beneficial impact offered by elliptical machines, especially for older individuals, and is something that no other workout equipment can offer.

Targets Upper and Lower Body

If you are trying to lose weight and be on your way to live healthier, an elliptical machine is also a great machine to use! This machine offers a wide range of movement that involves both the upper and lower body muscles. This helps to facilitate in a faster calorie burning process as opposed to using an exercise bike or running on the treadmill. And the best part about using this machine is that you need not worry about the weather because you can do the workout right at your own home.

Advanced Technological Features

Most modern elliptical trainer models are equipped with adjustable settings and other advanced technological features that allow you to maximize its health benefits. Hence, you can experience major impact on your health without causing risk to your health. There are various settings that you can adjust, such as the speed, resistance, or the ramp. This will enable you to determine the right settings that would fit your fitness level and goals to avoid stress on your body.

Decrease Lower Back Pain

Lower back pain causes Americans to miss approximately 100 million workdays each year, according to the Wellness Council of America. This costs employers an estimated $20 billion annually. Excess weight and weak back muscles lead to back pain, according to National Institute of Neurological Disorders and Stroke. The NINDS recommends exercise as the most effective treatment for back pain. Using an elliptical for regular aerobic workouts can help you lose weight and gently work back muscles.

Improve Sports Performance

Many sports such as basketball, football, tennis, volleyball and soccer rely on your body's anaerobic energy system. These sports are played at very high levels of intensity in short bursts of activity, usually in the form of points or plays that last less than 30 seconds. In order to recover from fast breaks, serve-and-volley points and similar bouts of physical activity, you need to use sprint, or interval, training. An elliptical allows you to create sprints so you can work at a high intensity for 30 to 90 seconds, then recover. Changing resistance levels and stride lengths help you do this.

Easy Exercise Entry

If you are just beginning an exercise or weight-loss program or are obese enough that workouts such as jogging or aerobics aren't possible, an elliptical allows you to create low-impact, moderately intense exercise routines. The AHA recommends this type of exercise five times per week for 30 minutes as one way to improve and maintain heart health. You can exercise on an elliptical at a pace that simulates a brisk walk, while you keep both feet on the machine the entire time.

Article # 169. Benefits of Indoor Cycling

Benefits of Indoor Cycling

The benefits of indoor cycling, both physical and mental, can be enjoyed by almost anyone, regardless of age or fitness level.  Perhaps this is why indoor cycling workouts were the most significant new fitness trend of the 1990s, and continue to gain in popularity today.  And, while the many benefits may be enough to convince you to try this form of exercise, another equally enticing quality of indoor cycling is that it’s fun!  Participants report that time spent during indoor cycling workouts seem to fly by, as opposed to other forms of cardio, and that they gain a real sense of accomplishment after completing a “ride.”

Physical benefits of indoor cycling:

·         Weight loss

·         Increased energy levels

·         Stronger heart and lungs

·         Decreased risk for heart disease

·         Increased bone density

·         Better sleep

·         Improved cholesterol and triglyceride levels

Getting the most from your indoor cycling workouts:

To reap the most benefits of indoor cycling possible, you need to be sure that you are exercising in the right “zone.”  This is determined by measuring how hard your body is working at any given point during your workout, and can be done by two methods:

·         Heart Rate.  To find the correct zone using your heart rate, take the number 220 and subtract your age; multiply this number by 70% -- this number is your targeted zone to gain the maximum benefit from your workout.  To see where your heart rate is during a workout, simply find your pulse and count for six seconds, and then add a zero.  (Or, to take the math out of it, purchase a heart rate monitor that will tell you your heart rate at a glance.)

·         The Talk Test.  This is the simplest way to determine how hard you are working.  During your workout, say a full sentence.  If you can’t finish your sentence, you are probably exercising too hard; on the contrary, if the full sentence is very easy to say and you are not winded at all, you should pick up the pace for more calorie burn and benefits!

Mental & emotional benefits of indoor cycling

The benefits of indoor cycling are not limited to physical aspects; cycling bike workouts can do wonders for your mind, as well:

·         Relief from stress and anxiety

·         Eases symptoms of depression

·         Increased confidence about appearance

·         Improved ability to visualize and focus on a goal

·         The great variety of indoor cycling workouts

For many people who want to get in shape, cardio is something that simply must be tolerated to reach a goal – but with indoor cycling workouts, cardio is something to look forward to!  The varieties of different workouts that are possible on a cycling bike are limited only by the imagination.

Other important benefits are:

Cycling overall is a great exercise. But one of the main obvious reasons why I prefer indoor cycling is that “it lets you stay indoor” and still you can get all the benefits of cycling. One of the cycling exercise benefits is, Cycling increases the density of human bones. That’s why it is very helpful for the kids as well as the elder people to ride cycles.

Build Leg Strength

The program is also an effective exercise for building and toning lower body strength, particularly in the calves, buttocks and quadriceps, and the muscle tendons, according to Alive. It's especially beneficial if you want a cardiovascular workout that will improve your legs without any type of weight bearing exercise.

Minimizes the risk of heart disease

Another important benefit of indoor cycling is the decreased rate of heart disease. So those who are suffering from heart related diseases can consult with their doctors. Doctors sometimes suggest doing indoor cycling regularly. A survey by the American College of Sports Medicine proved that the people who regularly practice or perform indoor cycling are in less danger of being attacked by heart diseases than the usual people.

Long term well being

Regular indoor cycling can make ones’ heart and lungs stronger. As cycling ease the blood circulation process of human body, it makes heart and lungs stronger than usual. So, start indoor cycling from now on, without any confusion. Benefits of biking exercise are really very good for human health from every side.

Article # 168. Fibromyalgia

What is Fibromyalgia?

Fibromyalgia remains an elusive disease. It is really a syndrome, or a collection of problems that share pain, sleep disturbance, fatigue, abdominal discomfort, and trouble concentrating. Others experienced list of other problems, but everybody shares the common experience of lost quality of life. 

Fibromyalgia is a common syndrome in which a person has long-term, body-wide pain and tenderness in the joints, muscles, tendons, and other soft tissues.

Fibromyalgia does share a common source of trouble, and that most likely is related to problems in the central nervous system. Alterations in chemicals that turn on and turned off parts of the brain and spinal cord probably play and important role in understanding and finding treatments for fibromyalgia. Hormonal disturbances, trauma, anxiety and depression, have also been implicated. Some believe there is a genetic link, or a situational origin that may have resulted from experiences dating back to a much younger age.

Causes, incidence, and risk factors

The cause is unknown. Possible causes or triggers of fibromyalgia include:

·         Physical or emotional trauma

·         Abnormal pain response - areas in the brain that are responsible for pain may react differently in fibromyalgia patients

·         Sleep disturbances

·         Infection, such as a virus, although none has been identified

Fibromyalgia is most common among women aged 20 to 50.
The following conditions may be seen with fibromyalgia or mimic its symptoms:

·         Chronic neck or back pain

·         Chronic fatigue syndrome

·         Depression

·         Hypothyroidism (underactive thyroid)

·         Lyme disease

·         Sleep disorders

Symptoms

Pain in the main symptom of fibromyalgia. It may be mild to severe.

• Painful areas are called tender points. Tender points are found in the soft tissue on the back of the neck, shoulders, chest, lower back, hips, shins, elbows, and knees. The pain then spreads out from these areas.
• The pain may feel like a deep ache, or a shooting, burning pain.
• The joints are not affected, although the pain may feel like it is coming from the joints.

People with fibromyalgia tend to wake up with body aches and stiffness. For some patients, pain improves during the day and gets worse at night. Some patients have pain all day long.

Pain may get worse with activity, cold or damp weather, anxiety, and stress.

Fatigue, depressed mood, and sleep problems are seen in almost all patients with fibromyalgia. Many say that they can't get to sleep or stay asleep, and they feel tired when they wake up.

Other symptoms of fibromyalgia may include:

• Irritable bowel syndrome (IBS)
• Memory and concentration problems
• Numbness and tingling in hands and feet
• Reduced ability to exercise
• Tension or migraine headaches

Signs and tests

To be diagnosed with fibromyalgia, you must have had at least 3 months of widespread pain, and pain and tenderness in at least 11 of 18 areas, including

·         Arms (elbows)

·         Buttocks

·         Chest

·         Knees

·         Lower back

·         Neck

·         Rib cage

·         Shoulders

·         Thighs

Blood and urine tests are usually normal. However, tests may be done to rule out other conditions that may have similar symptoms.

Treatment

The goal of treatment is to help relieve pain and other symptoms, and to help a person cope with the symptoms.

The first type of treatment may involve:

·         Physical therapy

·         Exercise and fitness program

·         Stress-relief methods, including light massage and relaxation techniques

If these treatments do not work, your doctor may prescribe an antidepressant or muscle relaxant. The goal of medication is to improve sleep and pain tolerance. Medicine should be used along with exercise and behavior therapy. Duloxetine (Cymbalta), pregabalin (Lyrica), and milnacipran (Savella) are medications that are approved specifically for treating fibromyalgia.

However, many other drugs are also used to treat the condition, including:

·         Anti-seizure drugs

·         Other antidepressants

·         Muscle relaxants

·         Pain relievers

·         Sleeping aids

Cognitive-behavioral therapy is an important part of treatment. This therapy helps you learn how to:

·         Deal with negative thoughts

·         Keep a diary of pain and symptoms

·         Recognize what makes your symptoms worse

·         Seek out enjoyable activities

·         Set limits

Support groups may also be helpful.

Other recommendations include:

·         Eat a well-balanced diet

·         Avoid caffeine

·         Practice good sleep routines to improve quality of sleep

·         Acupressure and acunpuncture

Severe cases of fibromyalgia may require a referral to a pain clinic.