Breathing Mistakes to Avoid When Working Out !!!

   Proper form is a must whether doing cardio, strength training, or flexibility training, but how you breathe is also really important. Here are some common breathing categories people fall into when exercising — sound familiar?
Which one are you??:)
 

• I'm the Big Bad Wolf: When doing sprinting intervals or pushing yourself really hard, huffing and puffing comes with the territory. There's a level of intensity though that you shouldn't surpass, so if your labored breathing is causing you to feel dizzy or light-headed, take it down a notch or take a rest to get your breathing back to normal.
• I'm underwater: Lifting heavy weights, or doing challenging strength training or balancing yoga moves can be so strenuous and require so much attention that you don't even realize you're holding your breath. Aside from your muscles needing oxygen in order to perform their best, holding your breath can cause major headaches or nausea, so try to focus on inhaling and exhaling evenly, without pausing. You can even watch yourself in a mirror to help you remember.
• I'm in labor: If you're not a breath holder, you may pucker your lips and be a short quick breather instead. While this does do the job of bringing oxygen in and releasing carbon dioxide out, avoiding full, deep breaths can also lead to dizziness and headaches.
• I'm a bunny: This refers to people who only breathe through their noses. While this is great for allergy sufferers (your nose hairs can help filter out allergens), if you're doing intense cardio, it's tough to get in big gulps of oxygen through your two tiny nostrils. It also makes it hard to release carbon dioxide quickly. When kicking up the intensity, don't forget to breathe through your mouth.
•  

  5 Workout Mistakes to Avoid for Better Results

     When you stick to a routine, it's easy to become, well, stuck. If you're not trimming down, toning up, or feeling any fitter, it's likely due to one of the following exercise errors. 
   Mistake #1: You Rely on Cardio to Peel Off Pounds
  
  For most women, sweaty aerobic exercise alone isn't enough. "Research shows that weight loss is minimal if it isn't accompanied by dieting,"  "We may compensate for the extra energy we're burning during physical activity by doing less the rest of the day, or more commonly, we feel famished after working out, so we eat more." 
  
     The Solution: Keep your diet in check. To drop a pound, which is 3,500 calories, in one week, aim to eat 300 fewer calories every day (300 x 7 = 2,100) while burning 300 calories from exercise five times a week (300 x 5 = 1,500)."You plan for exercise. You need to plan what you're going to eat afterward,Drinking lots of water helps too. 
  
  
    Mistake #2: You Race Through Your Reps
  
  Two things could be going on here: Either your weights are too light, which is often the case for women, or they're too heavy, and you're letting momentum or gravity take over. Either way, your muscles aren't being sufficiently challenged, which is why they're not getting more toned. 
  The Solution: If you don't believe you've done just about all you can do by the end of a set, pick a heavier weight. "You want there to be a bit of strain on the second-to-last and last repsReach for a lighter dumbbell when you aren't moving the weight with steady control as you lift and lower
  
  
   Mistake# 3:You Overcrunch Your Abs
  
  If you're doing more than three sets of 15, you're wasting your time. "Extra crunches aren't going to cinch your waistline,"  "You're working the rectus abdominus, which is only one of four muscles in the abdominal wall. But it's the other three deeper muscles [internal obliques, external obliques, transverse abdominis] that give you a leaner look by helping you with your posture."
  
  The Solution: Take a temporary break from your usual crunches and try these Pilates-based moves: (1) the plank (balance on floor on forearms and toes and hold for 30 seconds), (2) double-leg stretch (lie on your back, knees bent 90 degrees with feet in air and shins parallel to the floor, shoulders off the floor with arms loosely hugging knees; extend your legs and arms out in a wide V, then return to start), (3) the side plank (lie on the floor on your right side, propped up on right elbow, feet stacked; lift your hips up, using your left hand on floor in front of you for support. Hold for 5 counts, then lower. Do 10 reps; switch sides and repeat). Do 10 reps of each move, three or four times a week.
    Mistake #4: You Aim to Stay in the Fat-Burning Zone
  
  It's no wonder you think you need to do this to lose weight: Many cardio machines tell you when you're above and below the zone. But this reason for sticking to low-intensity exercise has been completely debunked. "Because fat takes longer than carbs to be converted to energy, you burn a higher percentage of it when you're sitting or walking than when you're running. So the old thinking was that with low-intensity exercise you could torch body fat and lose weight,"
   The Solution: There's nothing wrong with low-intensity exercise, particularly if you have joint problems. "But to lose weight, you'll probably need to do it for longer than half an hour. Just for general health, the recommendation is 30 minutes five days a week,"!!!!!!!!!!!!!!!!!!!!!!
   Mistake #5: You Skip the Warm Up
  
  You may think you're saving time, but you're actually just compromising the first 5 to 10 minutes of your workout. "Your body literally needs to warm up so that blood flow increases, the nervous system wakes up, and the body starts to use energy and oxygen more efficiently
  

  

    The Solution:best warm-up is to do your chosen exercise at a low intensity. Runners, for example, should walk, then jog. Keep at it until you break a sweat,"Alternately, you can try "dynamic" stretches, which are moves that take your body through the range of motions you're about to do. For a runner, that can mean high knees, butt kicks, and forward, reverse, and side lunges. "Avoid static stretching, where you're holding poses for several counts. That actually calms the system down and can impair performance!!!!!!!!!!!
  
  

SWimming Helpt to Get Fit Too!!!!

Non-swimmers

If you’re a non-swimmer it’s never too late to learn, and most pools offer adult-only lessons.
And if you haven't swum in years, it’s worth taking a few lessons to ensure you develop an efficient technique.!!
 swimming exercises all the major muscle groups of the body as well as the heart and lungs, making it a great activity for overall fitness. It builds lung capacity, endurance and strength.
Swimming is a non-impact activity so it's a good alternative to high-impact exercise like running and aerobics. It’s kinder to the joints so a good choice for those with achy knees and ankles. It’s also good exercise in pregnancy.
If you're fed up of doing the same stroke lap after lap, use this six-week workout to shake up your routine. You'll need a float (kickboard) for the drills, which aim to improve your technique over the two main strokes: breaststroke and front crawl.

  

     

Front crawl catch up drill

This helps to develop a long stroke so you travel the furthest distance with the minimum of effort.

• Keep one arm extended forward and stationary on a float.
• Perform a full stroke with the other arm.
• As you take your arm out of the water and extend it again, bring it down on the kickboard.
• Switch hands on the kickboard and repeat with the other arm.
•  

  Front crawl breathing drill

  
  

  Once you've mastered the catch up drill, you can use this drill to practice your front crawl breathing technique.
  

  • Start with both hands on the float.
  • As you let go of the board with one arm and perform a stroke, turn your head to the side, keeping your ear in the water, and take a breath.
  • When your fingers reach your armpit and your elbow is high, your hand returns to the board and your face returns to the water.
  • Blow bubbles in the water to expel the air you have breathed in.
  • Repeat on the other side.
  • When you are confident with your face in the water, try breathing on every third stroke.
  •  

    Front crawl legs only drill

    
    

    This drill helps you practice your front crawl leg technique.
    

    • Hold a kickboard out in front of you with your fingers over the end. Rest your forearms on the board for support.
    • Concentrate on kicking with the legs.
    • Keep your legs straight and your toes pointed.
    • You should make a small splash with your feet.
    Many people do breaststroke without putting their heads under the water, which limits speed and places extra strain on your back. These drills will improve your technique.
    
    

    Breaststroke arms drill

    
    

    This drill will help you master the breathing needed when immersing your head under the water. Use a pool buoy or float between your legs.
    

    • Start with your arms out in front of you and your face in the water.
    • Turn the palms outwards and downwards at 45°.
    • Keeping your fingers together, pull your hands down through the water, which will pull you forward.
    • Bring your elbows into your sides and your hands toward your chest.
    • As your arms come back, bring your head out of the water and breathe.
    • Push your arms out in front of you (ideally with palms turned in and touching) and put your face back in the water, ready for the next pull.

    • Breaststroke legs only drill

      
      

      To improve your breaststroke technique, practice legs only with a kickboard.
      

      • Hold a kickboard out in front of you with your fingers over the end. Rest your forearms on the board for support.
      • Bring your knees up towards your chest.
      • Turn your feet out ensuring your knees stay together.
      • Kick round in a circular movement until your feet come together again.
      •  
        Front crawl is the most energy efficient stroke to use, allowing you to swim for longer periods, burn optimum calories and improve your fitness.
        Use these drills to perfect your crawl technique.
        

        Swimming Basics

        If you don't know how to swim, take swimming lessons and learn the basic strokes. Treading water and dog paddling are the simplest. More advanced strokes, such as the crawl, develop controlled breathing and movements. During your initial workouts, practice your swimming strokes so that you perform them correctly. Avoid bad habits, such as holding your breath while swimming, which will quickly lead to fatigue. Ask a swimming coach to help you develop proper breathing techniques and controlled, efficient movements.

        Improving Endurance

        If you're a beginner, you might find it difficult to swim many laps without tiring. Use a kickboard or other flotation device to help you finish your workout. For example, start off your workout by performing as many full laps as you can. Once you tire, complete your workout with a kickboard. If possible, finish your workout by performing one more lap without any assistance. Don't worry if it takes a long time for you to develop the muscle endurance necessary to swim multiple laps. If you swim regularly, your endurance and strength will increase.

        Considerations

        Swimming is a suitable cardiovascular exercise for people who have difficulty participating in such high-impact aerobic activities as jogging or aerobic exercise classes. When you are in the water, you are buoyant, which effectively reduces your weight by 90 percent. For that reason, swimming is less stressful on your joints while still providing a vigorous, calorie-burning exercise!
      Swimming is a cardio exercise because it raises your heart rate, which increases the circulation of oxygen throughout your body. Like other cardio exercises, swimming regularly will strengthen your lungs and heart, tone your muscles, improve your mood, burn calories and lead to fitness. The key is to swim vigorously at a pace you can maintain for a long period of time.
      
      Swimming is an effective cardiovascular exercise because it incorporates full body movement for long periods of time. Swimming also burns many calories. For example, a 125-lb. person who swims laps vigorously for 30 minutes burns 300 calories.
      

      If you weigh more, you'll burn more calories because your body must work harder to keep you moving. A person who weighs 185 lbs., for example, burns 444 calories by swimming laps vigorously for 30 minutes.
       

How to loose weight after pregnancy???

Probably a week after you’ve given birth, when you and your baby have settled comfortably at home, you may start to wonder how you can get your old body back. Perhaps the thought will visit you as you fix the clothes in your closet and you come across an old pair of skinny jeans that you used to love so much. You’ll probably think about it again when you pass by your bedroom mirror. It’s going to be a painful but not impossible mission.

 

1) Face and accept the facts: you’ve grown bigger.

While it is possible to lose weight, you have to accept the fact that you’ve already grown bigger and you may never go back to having a 24-inch waist. Yes, it is going to be hard, but it is not going to be impossible. Yes, you can lose weight, but don’t expect to get back your “model” body unless you are one. Be realistic.

(2) Be patient.

There are many ways on how to lose weight after pregnancy. You can try yoga, Pilates, or dieting (although this isn’t advisable if you are breastfeeding your baby). If you have the money and the time, you may try out the methods done by celebrities to slim down after giving birth. Just remember that their methods may not work for you. We have different types of bodies, and we respond differently to exercise and dieting because of our metabolism. Some may lose weight easily, but it could be harder for some to drop off the excess pounds. Be patient with yourself and with your body. Don’t push yourself too hard or you may end up in the hospital.
 

3) Don’t starve yourself. Instead, eat right.

You’ll never find “starve yourself” in any list featuring ways on how to lose weight after pregnancy. Doctors and dieticians alike will tell you to eat adequately to support your energy needs as a mother especially if you are breastfeeding your child. Eat enough to keep you satisfied and to support your body’s production of milk for your baby.

(4) Don’t forget to hydrate yourself.

This is a standard weight loss tip, and when you want to know how to lose weight after pregnancy, this is one of the top things that doctors and dieticians will tell you to do. Drink water every time you feel thirsty. It is not necessary to consume eight glasses of water in a day, but you should at least satisfy your thirst every time. Do you know that when you do not drink water when you feel thirsty, you can cause yourself to be bloated? Lack of water intake actually encourages water retention. This is one of the reasons why you should drink water aside from its many health benefits. When you want to lose weight, you want a flat tummy, not a bloated one.

 

5) Move around.

Physical activity is another answer to the question “how to lose weight after pregnancy.” However, be gentle with yourself a few weeks after you have given birth. You can start with simple stretching exercises or short walks. You can gradually increase the intensity and duration of your exercise routine, but just to be sure, consult your gynecologist regarding your intended physical activity especially if you had a Caesarean section. Your wound needs to heal properly, and you should be able to fully recuperate, otherwise you might fall into a relapse.

Toning Your Tummy: Four Ways to Tackle Belly Fat After Pregnancy

Chances are, your stomach is still sporting a post-pregnancy pooch, even if you've lost the bulk of your baby weight. Try these tummy exercises after pregnancy to firm up that stubborn midsection. 

   

 Now's the time to get those muscles taut and toned by integrating a targeted tummy routine into your exercise plan. Not only will strengthening your abs help your profile, it'll improve circulation and reduce your risk of back problems (including postpartum back pain), varicose veins, leg cramps, ankle and foot swelling, and more.!!!!!!!!!!

ip 1: Keep It Simple

There are lots of tummy exercises after pregnancy that will help you flatten the flab. Basic crunches may be the most, well, basic, but they work. If you haven't done them before (or in the past nine months or so), start slowly and don't push yourself too hard. Begin with pelvic tilts and simple ab contractions: Lie down on your back with your knees bent, feet on the floor. Slowly tighten your abs and tilt your pelvis toward your head. Tighten the pelvic floor as you do this (what a great time for some Kegel exercises!).

Tip 2: The Real Deal

Ready for real crunches? With your back on the floor, put your feet on the floor, knees bent, and place your hands behind your neck to support your head. Press your lower back into the floor, then lift your head and shoulders off the ground. Repeat 10–15 times. As you get stronger, add difficulty (lift your feet off the floor during reps, for example) and variations (like tilting your legs to the side and reaching for the opposite knee as you come up to tone the oblique muscles on the sides of your torso). Working different muscles is essential for losing that belly fat after pregnancy.

Tip 3: Recruit an Exercise Buddy

 If you like, you can get your baby into the act, too! Blast your baby fat after pregnancy with a baby bench press: Lie down with legs bent and feet flat on the floor, holding your baby so he's resting on your belly. Inhale and lift your baby skyward, pulling in and contracting your abs at the same time; then exhale and lower your baby. Do as many reps as you can. (Get more tips for exercising with baby).

Tip 4: Stay on the Ball

An exercise ball is another great tool for tummy exercises after pregnancy. Ball crunches work like regular crunches, but you'll be adding the element of balance, which makes your moves a bit more challenging. If crunches just aren't your thing or you want more of an overall workout, try yoga or Pilates, both of which place an emphasis on a strong core. Oh, and don't forget — a sensible diet (like the Postpartum Diet) and regular cardio exercise will help you burn belly fat after pregnancy (and overall fat, too).
  

 

Breastfeeding

• Breastfeeding is not only good for your baby, but it is one of the easiest ways to lose the weight after a pregnancy. Producing milk requires that you take in extra calories, but it also burns those extra calories and then some. Essentially, you have to do nothing more than feed your newborn in order to benefit and lose some of that baby weight.

Exercises During Pregnancy

Exercise can strengthen and improve overall musculoskeletal and physiologic health as well as pregnancy related symptoms.
Exercise such as aerobics, impact and nonimpact activities, resistance training and swimming:
•Eases back and other musculoskeletal pain
•Lowers maternal blood pressure
•Reduces swelling
•Improves post-partum mood, including sadness

 It has been determined, after much research has been done in this area, that remaining active during pregnancy offers several benefits to the mother and to the future newborn as well. The key to reaping out such benefits is to adjust your exercise program in order to make it safe for yourself and your baby during this period and to keep in mind that the goal of exercising during this period is to maintain your present level of fitness, not to improve.

Some of the benefits that exercise offers to expecting mothers are:

1) Speedier recovery after delivery
2) Increased sense of well being and self esteem during and after pregnancy

3) Less leg cramps

4) Larger placenta which in turn provides an increased nutrient base for the baby

5) Decrease the risk of excessive weight gain caused by an increase of fat storage

6) Stronger lower back which in turn reduces the risk of lower back pains

7) Boost in energy levels

8) Decrease the likelihood of varicose veins

9) Reduced chances of having a Caesarean birth

10) Higher chances of achieving labor either a few days earlier or on time

11) Exercise helps prepare the body for the stresses imposed by labor and delivery

  The amount of exercise that mothers to be will be able to tolerate during these 9 months, is directly related to how active they were before becoming pregnant. If a woman has never exercised before in her life, this is not the time to start a full blown weight training and intense aerobics program. Starting a weight training program is very traumatic on the body. This is not the kind of stress that we want to put the body under at this time. A more sensible approach for someone who has never exercised before, is to start a mild daily 20 to 30 minute aerobics program consisting of walking at a normal pace. Why walking? Because walking is one of the most natural and safest forms of exercise. At this time, it is crucial to choose exercises that do not result in a loss of balance since a fall during this period could prove to be fatal for both the mother and the baby. Therefore, aerobic activities such as aerobic dance, bench step classes, kickboxing aerobics, & roller blading are out of the question.

 There are certain precautions that you will need to incorporate in your walking program in order to make it safe. Remembering that the goal during this period is to maintain, not to improve, your workout intensity should be mild to moderate. In other words, you should walk at a normal pace and should not attempt to push yourself. Pushing yourself will put undue stress in your body and will increase the chances of reaching two conditions that should be avoided at all times during pregnancy:

1) Your heart rate should never exceed 140 beats per minute. Therefore, be especially careful to monitor your heart rate during exercise. That can be easily done by counting the amount of times your heart beats in ten seconds while you are performing the activity and then multiplying that number by 6. This will give you the amount of beats per minute. In order to avoid your heart rate from going this high, walk at a normal pace.

2) Your body temperature should never exceed 100 degrees Farenheit (or 38 degrees Celsius). In order to avoid this, walk at a normal pace and choose a time and place where it is neither hot nor humid. Walking either early in the morning or in the late afternoons is the best time. Also, avoid wearing clothing that is too warm. If you rather walk indoors, do not use a motorized treadmill since it is easy to trip and fall while using these device as it is the machine and not you the one that sets the pace. Instead, use the non-motorized models where you are the one that sets the pace. Other good forms of indoor exercises for expectant mothers are swimming and water walking. Women who are involved in weight training should generally adhere to the following rules:

1) Increase your rest periods in between sets to two minutes in order to maintain a normal body temperature and a low pulse (below 140 beats).

2) Perform only 2 exercises per body part of 3 sets each.

3) In order to stay away from reaching muscular failure (point at which it becomes impossible to perform another repetition in good form) choose a weight that you can perform for 12-15 repetitions and perform 8-10 repetitions per set instead.

4) Eliminate exercises where you have to lay down flat in your back (such as flat dumbbell bench press) since this position can decrease blood flow to the uterus and therefore the baby.

5) Eliminate exercises that may cause a loss of balance such as lunges and squats. Instead, substitute them for exercises like seated leg curls and leg extensions. As a matter of fact, if you have access to machines, this is the perfect time to use them. Remember our previous discussions on the fact that we prefer to recommend free weights since our body is designed to operate on a three dimensional universe and machines lock us in a two dimensional one? During pregnancy, being locked in a two dimensional universe is a good thing since that would make the exercises safer and would eliminate the possibility of losing balance. Also, by using machines, secondary stabilizer muscles, such as abdominal and pelvic muscles, are not activated. This is a good thing as we don't want to create any undue stress in these areas at this time.
Another reason why machines are more desirable at this time is to prevent joint injuries. During pregnancy, a loosening of the joints occurs. This loosening allows ligaments and tendons to stretch in preparation for delivery. Because of this, there is a higher risk of incurring a soft tissue injury if free weights are used. If you choose to continue using free weights during this period, then remember to pay close attention to your exercise form and to choose your exercises carefully.

6) Eliminate the Abdominal exercise portion of your workout as we most avoid any exercise that may risk even mild abdominal trauma. In addition, avoid exercises where you have to lay down flat in your stomach. For instance, substitute lying leg curls, by either standing or seated leg curls.

7) Don't hold your breath while exercising since by doing so, you can cut the oxygen supply to your baby. 

  

Low Back Pain!

 Low back Pain Risk Factors

 

These factors increase your chance of developing low back pain. Tell your doctor if you have any of these risk factors:

• Older age
• Certain activities (such as lifting)
• Sedentary lifestyle
• Pregnancy
• Obesity
• Smoking
• Injury
• Preexisting back injury due to:
• Lifting a heavy object
• Improper lifting
• Sudden movement, bending, or twisting
• Prolonged sitting or standing
• Bad posture
• Vibration from vehicles or heavy equipment
• Prior back surgery
• Other factors which may negatively influence back pain include:
• Psychological factors, such as low job satisfaction
• Fatigue or sleep deficit
• Drug or alcohol abuse
• Stress
•  

  Symptoms

  Pain is usually localized in the low back. It gets worse with back motion, sitting, standing, bending, and twisting. If a nerve is irritated, the pain may extend into the buttock or leg on the affected side, and muscle weakness or numbness may be present. It usually gets better with rest, and there is good bowel and bladder control.
  More serious symptoms associated with back pain that may require immediate medical attention include:
• Pain that is severe or that has gotten dramatically worse
• Progressive weakness in a leg or foot
• Difficulty walking, standing, or moving
• Numbness in the genital or rectal area
• Loss of bowel or bladder control
• Difficulty with urination
• Fever, unexplained weight loss, or other signs of illness
• Pain that awakes you from sleep at night
•  

  Diagnosis

   X-rays,CT scan,MRI scan,Bone scan,Blood tests,Urine test

  

   

  Prevention

  The following steps may help you avoid low back pain:
• Begin a safe exercise program with the advice of your doctor.
• Maintain a healthy weight .
• If you smoke, quit .
• Practice good posture to reduce pressure on your spine.
• Avoid sitting or standing in one position for prolonged periods.
• If you must remain standing for long periods, rest one foot at a time on a small stool to relieve pressure on your low back.
• When lifting, hold the object close to your chest, maintain a straight back, and use your leg muscles to slowly rise.
• Avoid aggravating activities, for example bending, twisting, and sudden movements.
• Consider job retraining if your work requires a lot of heavy lifting or sitting.
• If you have back pain during pregnancy, try wearing a BellyBra. This is a special bra to support your back and abdomen.

Treatment

Treatment options include:

Bed Rest

Short-term bed rest is not generally recommended in normal individuals. It is only recommended in those with severe debilitating back pain, and for not more that 1-2 days. Movement helps in cases of muscle spasm and to maintain muscle strength.

Medication

• Pain relievers, such as acetaminophen (tylenol), aspirin , or ibuprofen (Motrin, Advil)
• Muscle relaxants for muscle spasm—These medications are not used in cases where you need to be alert, such as driving or operating machinery.
• Cortisone injections

Antidepressants are also sometimes prescribed for low back pain. While these medications may be effective for depression, there is little evidence they effectively relief chronic low back pain, whether patients are depressed or not.

Physical Therapy

• Hot or cold packs
• Stretching and strengthening exercises for back and abdominal muscles
• Education about how to deal with back problems
• Massage —Massage might be helpful especially if it is combined with education and exercise.
• Ultrasound treatments or electrical stimulation

Your doctor may recommend that you restrict activities for 3-6 weeks, then resume activities as soon as possible.

Alternative Medicine

• Relaxation training
• Biofeedback
• Acupuncture
• Chiropractic or osteopathic manipulation 
•  

Crossfit Workout!!

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
 
program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

 

  
10 General Physical Skills
If your goal is optimum physical competence then all the general physical skills must be considered:

1. Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility - the ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the body’s center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensit
11.  

STOP with unhealty gaining weight!!!STOP the OBESITY!!

What is obesity?

The definition of obesity varies depending on what one reads. In general, overweight and obesity indicate a weight greater than what is considered healthy. Obesity is a chronic condition defined by an excess amount body fat. A certain amount of body fat is necessary for storing energy, heat insulation, shock absorption, and other functions.
Obesity is best defined by using the body mass index. The body mass index is calculated using a person's height and weight. The body mass index (BMI) equals a person's weight in kilograms (kg) divided by their height in meters (m) squared. Since BMI describes body weight relative to height, it is strongly correlated with total body fat content in adults. An adult who has a BMI of 25-29.9 is considered overweight, and an adult who has a BMI over 30 is considered obese.

  

Surprising Reasons You're Gaining Weight

  f you started taking in more calories than usual or cutting back on exercise, you wouldn't be surprised if the numbers on the scale crept higher. But what if you're doing everything the same as you always do and your weight still goes up? It's time to delve a little deeper into what else might be going on.

 

Lack of Sleep

There are two issues at work with sleep and weight gain. The first is intuitive: If you're up late, the odds are greater that you're doing some late-night snacking, which will increase your calorie intake. The other reason involves what's going on biochemically when you're sleep deprived. Changes in hormone levels increase hunger and appetite and also make you feel not as full after eating.

  

Stress

When life's demands get too intense, our bodies go into survival mode: Cortisol, the "stress hormone," is secreted, which causes an increase in appetite. And then of course, we may reach for high-calorie comfort foods in times of stress as well. This combination is a perfect breeding ground for weight gain.

 

  

Antidepressants

An unfortunate side effect from some antidepressants is weight gain, which may occur in up to 25% of people taking them long-term. Talk to your doctor about switching to another drug if you think your antidepressant is causing weight gain. But realize that some people experience weight gain after beginning drug treatment simply because they're feeling better, which leads to a better appetite. Also, depression itself can cause changes in weight.

 

 

Don't Blame Menopause

Don't blame menopause and the loss of estrogen for your midlife weight gain. These may occur around the same time, during your 40s or 50s, but changing hormone levels probably aren't the cause. Aging slows the metabolism, so you burn fewer calories, and changes in lifestyle (such as exercising less) play a role. But where you gain weight may be related to menopause, with fat accumulating

Quitting Smoking

On average, people who stop smoking gain less than 10 pounds. Why? Because without nicotine you may:

• Feel hungrier and eat more (this feeling should go away after several weeks)
• Experience a decrease in your metabolism, without reducing your calorie intake
• Find food tastes better, which may lead to overeating
•  
  

  If You Do Gain Weight ...

  Don't compare yourself to other people taking the same drug. Not all people experience the same side effects on the same drug. Even if one drug caused someone else to lose weight, the same might not be true for you. Consult your doctor
   
  

Obesity is a chronic condition. Too often it is viewed as a temporary problem that can be treated for a few months with a strenuous diet. However, as most overweight people know, weight control must be considered a lifelong effort. To be safe and effective, any weight-loss program must address the long-term approach or else the program is largely a waste of time, money, and energy.

Conclusion

Maintaining your ideal body weight is a balancing act between food consumption and calories needed by the body for energy. You are what you eat. The kinds and amounts of food you eat affect your ability to maintain your ideal weight and to lose weight.

• 
  

  What are other factors associated with obesity?

• Ethnicity. Ethnicity factors may influence the age of onset and the rapidity of weight gain. African-American women and Hispanic women tend to experience weight gain earlier in life than Caucasians and Asians, and age-adjusted obesity rates are higher in these groups. Non-Hispanic black men and Hispanic men have a higher obesity rate then non-Hispanic white men, but the difference in prevalence is significantly less than in women.
• Childhood weight. A person's weight during childhood, the teenage years, and early adulthood may also influence the development of adult obesity. For example,
  • being mildly overweight in the early 20s was linked to a substantial incidence of obesity by age 35;
  • being overweight during older childhood is highly predictive of adult obesity, especially if a parent is also obese;
  • being overweight during the teenage years is even a greater predictor of adult obesity.
• Hormones. Women tend to gain weight especially during certain events such as pregnancy, menopause, and in some cases, with the use of oral contraceptives. However, with the availability of the lower-dose estrogen pills, weight gain has not been as great a risk.

What can be done about obesity?

 We need to learn more about the causes of obesity, and then we need to change the ways we treat it. When obesity is accepted as a chronic disease, it will be treated like other chronic diseases such as diabetes and high blood pressure. The treatment of obesity cannot be a short-term "fix" but has to be an ongoing lifelong process.

Obesity treatment must acknowledge that even modest weight loss can be beneficial. For example, a modest weight loss of 5%-10% of the initial weight, and long-term maintenance of that weight loss can bring significant health gains, including

• lowered blood pressure;
• reduced blood levels of cholesterol;
• reduced risk of type 2 (adult-onset) diabetes (In the Nurses Health Study, women who lost 5 kilograms (11 pounds) of weight reduced their risk of diabetes by 50% or more.);
• decreased chance of stroke;
• decreased complications of heart disease;
• decreased overall mortality.

It is not necessary to achieve an "ideal weight" to derive health benefits from obesity treatment. Instead, the goal of treatment should be to reach and hold to a "healthier weight." The emphasis of treatment should be to commit to the process of lifelong healthy living including eating more wisely and increasing physical activity.
In sum, the goal in dealing with obesity is to achieve and maintain a "healthier weight."