Browsing all articles tagged with build
FIT
8

Using a Stairstepper to Build Killer Abs

 

If you are apple shaped or pear shaped then there is no better remedy for getting rid of all that weight then to get on the stair stepper for twenty minutes every day.

 

 

To some the stairstepper machine may seem old school especially because it has been replaced by the elliptical traine that also exercises the top part of the body. However not all people want to build muscles on the top half of their body . That is where using the stairstepper rather than the elliptical trainer becomes a big must. In fact the stair stepper might be a better option than an ellipitical trainer if you really need to focus more on the lower body, the belly or the hips.

 

 

Although the stairstepper is considered is hard on the joints compared to an elliptical trainer, it is still, in general categorized as a low impact form of exercise that does not affect the knees and ankles and hips as much as running up and down a flight a stairs or jogging or running would.

 

 

Most stairsteppers also have settings that can allow you to choose whether you want a low impact work out or a much more challenging one. The stair stepper is also easier on the hips because the natural climbing motion of the machine cushions the stepping.

 

 

If you use a stairstepper you will see results on your glute muscles and quadriceps unless you sabotage yourself by putting your weight on the handrails. Many people using a stair stepper do this unconsciously, especially if they are fataibued. To avoid displacing your weight on the handrails avoid gripping them unless you absolutely must.

 

 

To get the ultimate benefits of stair stepping many trainers advise using the three-minute approach. Set the machine at level 1 and exercise for three minutes. After that three minutes is up set the machine at level 2 and exercise at that level for three minutes. Most machines have five levels which means that it would take you fifteen minutes to get to level five. This helps you really peel off the pounds.

 

 

Aerobic activity is also a fantastic stress reliever.  Stair stepping cannot only help you to maintain your overall fitness but it can also help you have a mind that remains stress free.

 

 

If you do have problem with your knees  stair stepping is not really recommended. An elliptical trainer is probably better for you as it causes less joint stress.

FIT
26

National Cancer Institute Guidelines for Exercise

In June 2010 a panel of thirteen researchers who are cancer experts came up with guidelines for exercise for cancer patients and survivors.  The panel was formed to develop guidelines on exercise that were safe and effective. This is because there are currently over twelve million cancer survivors in the United States in need of advice!

 

 

Exercise is currently recommended for patients with breast, prostate, colon, gynecologic, and hematologic cancers, which pretty much covers all cancers.

 

 

The group was formed because the benefits of exercise were well documented for a number of cancers. In nearly all types of cancer, exercise was found to help with issues such as fatigue and physical functioning.  These are factors that can directly influence the quality of your life. The guidelines wren also formed because it was discovered that patients on chemo or radiation could actually accomplish a lot more than anyone ever thought.

 

 

This panel also found that exercise was absolutely essential for a person’s self esteem. This is especially true with individuals who have had surgery that alters their appearance. Activity can improve the person’s body image.  This is because changes in body composition are so typical with these types of cancers.  Gastrointestinal, head and neck cancers can cause severe body wasting and exercise can help survivors of this type of wasting get their sense of self back and just feel more confident.

 

 

breast cancer can cause weight gain. In these cases the exercise can be useful for losing the pounds (sometimes caused by the drugs that are prescribed.)  Breast cancer patients often need to build more body mass and lose some fat.

 

 

The idea that people undergoing chemo and radiation should be exercising rather than resting full time in bed is relatively new. At the NCI, which of course is a huge government operation, they are busy trying to figure out how physical activity can be integrated into cancer treatment and into the daily lives of survivors. Plans are also in the works for training professionals so that they can provide cancer-specific recovery. It is also being suggested that more exercise studios should be in hospitals and that mass workout sessions be part of oncology units. Investigations are also being made into the effectiveness of yoga and other gentler forms of exercise on cancer recovery.

 

 

There is no harm in making attempts to be fitter, whether that means taking a walk several times a week or going out to a gym to get some real training from a fitness professional. The idea is that once you do get our body in motion, you will start getting better; a fact that is being now well recognized by medical communities all over the world including the National Cancer Institute.