Getting Started With A Walking Routine

You have finally decided to get fit, to feel better and have
more energy to do all things you want to do. Don’t jump in too
quick! You need to help your body adapt to the demands of
repetitive movement. Take time to warm up and stretch before you
exercise. Don’t forget to cool down afterward.

A warm-up activity that uses the same muscles you will use
during your workout is the best choice. If you are going to take
a brisk 30-minute walk, walk slowly for five to 10 minutes to
warm up.

Walking is probably about the safest type of exercise you can
do. It is low-impact, which means it does not take a lot of wear
and tear on your bones and joints. It also has numerous health
benefits. Walking can also ease you into a higher level of
fitness. If you have done just about nothing in the way of
exercise, walking is probably the safest way to start toward
becoming fit. When you master walking and become stronger then
try other exercise routines like working out on a stair stepper
or whatever else is available at your nearest YMCA or work-out
gym.

Review the following health benefits walking can help you
achieve:

•It keeps your heart healthy by lowering low-density lipoprotein
(LDL) cholesterol (the bad cholesterol0 and raising high-density
lipoprotein (HDL) cholesterol (the good cholesterol).

•If you have high blood pressure, walking may reduce it.

•Regular exercise reduces your risk of developing type 2
diabetes

•If you already have type 2 diabetes, a regular walking program
can improve your body’s ability to process sugar, lower your
blood sugar, reduce your risk of heart disease and help you live
longer.

•Walking burns calories, which can help you, manage your weight.


•A brisk walk is a good way to reduce stress

•Walking can help you to stay strong and active as you get older


One of the important pieces of equipment you will need for your
walking program is comfortable and supportive footwear. Loose
fitting, comfortable clothing is best for work-outs. If you walk
outside choose clothes appropriate for the weather. Dress in
layers if it is cold and of course, dress lighter for warm
weather. Avoid rubberized materials that do not allow
perspiration to evaporate. After dark think about wearing bright
colors or reflective tape that motorists can see you better.

Remember your warm up period. Warming up the muscles reduces
chance of injury. There are several difference stretches that
you can perform as well. If you are designing your own walking
program, you might check with a local physical therapist for
specific stretches to do before and/or after your work-out.

For myself, I rushed into a walking program several years ago
and developed a serious problem, which lead me to a podiatrist.
Since that time I have a specific stretching exercise I must do
three times a day regardless of whether or not I work-out. It is
wise to ease into even the low-impact walking routines, do your
warm-ups and cool downs. Rushing into exercise without properly
warming up the muscles can lead to serious injuries.

Review the following tips:

•Start slow and easy

•If you have been inactive and tire easily, at first, walk only
as far as or as fast as you find comfortable.

•If you can walk for only a few minutes, let that be your
starting point, then add one minute the next work-out. After
several weeks you should be able to build up to a 30 minute walk


•Walk with good posture, holding your back as straight as
possible

•Land on your heel, then roll to your toe. Heel to Toe, Heel to
Toe.

•If you are so out of breath that you cannot carry on a
conversation as you walk, you are probably walking too fast and
should slow down.

•Keep a record of the distance you walk or how long you walked
for inspiration as you reach your walking goal of 30 minutes or
so every day.

•Always do your cool down after a walking session. This helps
reduce the stress on your heart and muscles. End each walking
session by walking slowly for about five minutes. Repeat your
stretches.

Disclaimer: The information in this article is not intended to
replace the medical advice of your doctor or health care
provider. Please consult your health care provider for advice
about specific medical concerns.

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Ms. Glassman’s long-established reputation as a leader in her field positions her as a highly sought after speaker and regular guest on major television programs, where she shares her insights on nutrition and healthy eating. In addition to authoring six popular books on diet, nutrition and healthy living, she also serves as an advisor to both Women’s Health Magazine and Yahoo Health and is a contributor to People Magazine and Foodnetwork.com. 

As founder of Keri Glassman Nutritious Life, Keri and her team help many private clients, including celebrities, live happier, healthier lives by balancing nutrition, sleep, exercise and stress management, among other things. 

Keri’s passion is driven by the idea that excellent nutrition should be attainable for everyone. And, pairing with Life’s Abundance helps her further her mission of empowering the public to take charge of their wellness through nutrition. 

That’s why Ms. Glassman wholeheartedly endorses these meticulously formulated products with hand-picked ingredients and no GMOs, gluten, dairy, grains or anything artificial to provide clean, healthy choices for those that are striving to lead more nutritious lives. 

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DISCLAIMER: THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THE INFORMATION IN THIS ARTICLE IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. ALL HEALTH CONCERNS SHOULD BE ADDRESSED BY A QUALIFIED HEALTH CARE PROFESSIONAL.  THE ARTICLE CONTENT IS OFFERED AS A RESOURCE FOR HEALTHIER LIFESTYLES.

Lower Risk Of Heart Disease By Increasing Your HDL Cholesterol Level

One of the best ways to lower your risk of heart disease is to reduce
LDL cholesterol and increase HDL cholesterol.

Increased risk of coronary artery disease is caused by the bad
cholesterol buildup (LDL cholesterol) that forms plaques. These
plaques make arteries hard and narrow, which contributes to
coronary artery disease.

The good cholesterol (HDL cholesterol) picks up excess
cholesterol in your blood and takes it back to your liver for
disposal. The higher your HDL cholesterol, the less bad
cholesterol you will have in your blood.

If you don’t know your HDL level, ask your doctor for a baseline
cholesterol test. You need to think “high” when it comes to HDL
cholesterol. Most people should have an HDL level of 60 mg/dL or
above. An HDL level below 40 mg/dL increases the risk of heart
disease. If your HDL level is not within a desirable range, your
doctor may recommend lifestyle changes.

Even the smallest changes to your daily habits can help you meet
your HDL target level. Review the following:

• Don’t smoke. Smoking lowers HDL cholesterol (remember you want
to think in terms of what will raise your HDL cholesterol
levels).

• Maintain a healthy weight. Excess weight lowers HDL
cholesterol. If you are overweight, losing just a few pounds can
increase your HDL level.

• Get more physical activity. Studies have shown that regular
aerobic exercise increases HDL cholesterol. Aim for at least 30
to 60 minutes of aerobic activity on most days of the week, if
not every day. If you can’t fit a long workout into your
schedule, break it up into smaller sessions spread out through
the day.

• Choose healthier fats. You need to include some fat in your
diet to be healthy. However, you must choose healthy fats and
stay away from the unhealthy choices. Use less saturated fat.
Avoid foods that contain trans fat. This includes most
margarine, most commercial baked products and anything with
partially hydrogenated vegetable oil. Monounsaturated fat found
in olive, peanut and canola oils is a healthier choice. Nuts,
fish and other foods that contain omega-3 fatty acids are other
good choices.

• Drink alcohol in moderation. If you already drink some alcohol
red wine has been linked with higher levels of HDL cholesterol
in some studies. The benefits are not strong enough to recommend
red wine to people who do not drink already. If you already
drink alcohol, drink in moderation, no more than one drink per
day for women and one to two drinks per day for men.
There are some medications used to lower LDL cholesterol that
may also increase HDL cholesterol. These medications include:

• Niacin: I personally took this and it worked for me.
• Fibrates (Lopid and others)
• Stains (Lipitor, Zocor and others)

Always check with your doctor before adding over the counter medicines to your daily routine.

Researchers continue to study for other medications. In the
meanwhile, lifestyle changes will help you to achieve an optimal
HDL level. If your doctor prescribes a medication to help
control your cholesterol, take it as directed while you
incorporate healthy lifestyle habits into your daily routine as
well.

Source: Mayo Clinic

Disclaimer: The information in this article is not intended to
replace the medical advice of your doctor or health care
provider. Please consult your health care provider for advice
about specific medical concerns.

Open yourself up to a whole new way of embracing health! Our Nutrition Supplement Bundles offer amazing convenience, cost savings and a means to kickstart your wellness regimen. 

This pack showcases all six of our incredible health-promoting products. Each carefully formulated supplement features ingredients selected for efficacy, potency ... even great flavor! Clean living has never been simpler. 

Renew your commitment to a healthier, happier tomorrow by making health a habit with our full line-up of nutritional supplements today! 

• Vanilla Flavor Plant Protein
• Minerals & Antioxidants, Cherry or Tropical Fruit Flavor
• Greens Blend
• Probiotic
• Multivitamin
• Fish Oil Capsules

Do you enjoy sharing helpful health care information for pets and humans? If so: 

You might be surprised to know using and recommending the Life's Abundance pet and human products can result in a substantial part time or full time income.

Join the Life's Abundance Team and start helping pets and humans live longer, healthier lives while at the same time earning extra income or full time income.

Our Human supplements are endorsed by Keri Glassman.

Ms. Glassman’s long-established reputation as a leader in her field positions her as a highly sought after speaker and regular guest on major television programs, where she shares her insights on nutrition and healthy eating. In addition to authoring six popular books on diet, nutrition and healthy living, she also serves as an advisor to both Women’s Health Magazine and Yahoo Health and is a contributor to People Magazine and Foodnetwork.com. 

As founder of Keri Glassman Nutritious Life, Keri and her team help many private clients, including celebrities, live happier, healthier lives by balancing nutrition, sleep, exercise and stress management, among other things. 

Keri’s passion is driven by the idea that excellent nutrition should be attainable for everyone. And, pairing with Life’s Abundance helps her further her mission of empowering the public to take charge of their wellness through nutrition. 

That’s why Ms. Glassman wholeheartedly endorses these meticulously formulated products with hand-picked ingredients and no GMOs, gluten, dairy, grains or anything artificial to provide clean, healthy choices for those that are striving to lead more nutritious lives. 

USE OUR PRODUCTS. 

IF YOU BECOME IMPRESSED WITH OUR PRODUCTS, JUST WAIT UNTIL YOU HEAR ABOUT OUR INCOME OPPORTUNITY. YOU MIGHT BE SURPRISED TO LEARN THAT YOU CAN EARN A SUBSTANTIAL INCOME FROM SELLING OUR HEALTH-PROMOTING PRODUCTS FOR PETS AND HUMANS. THERE'S NEVER BEEN A MORE EXCITING TIME TO SIGN-UP AS A LIFE'S ABUNDANCE FIELD REPRESENTATIVE. WITH NEW PRODUCT RELEASES ON THE HORIZON, YOU WILL FIND MORE WAYS TO REACH NEW CUSTOMERS AND NET SERIOUS WAGES. IT IS AN OPPORTUNITY THAT WILL KEEP YOU ENGAGE WITH OTHER PEOPLE IN A "HELPING" KIND OF WAY.

NO PRODUCTS TO STOCK OR SHIP OUT. LIFE'S ABUNDANCE TAKES CARE OF THE ENTIRE PURCHASE TRANSACTION ALONG WITH SHIPPING. LIFE'S ABUNDANCE CUSTOMERS ENJOY FAST SHIPPING WITHIN 2 BUSINESS DAYS OF ORDERING.

LET'S GET STARTED

THIS IS A MOST EXCITING TIME TO BUILD A NETWORK MARKETING BUSINESS

DISCLAIMER: THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THE INFORMATION IN THIS ARTICLE IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. ALL HEALTH CONCERNS SHOULD BE ADDRESSED BY A QUALIFIED HEALTH CARE PROFESSIONAL.  THE ARTICLE CONTENT IS OFFERED AS A RESOURCE FOR HEALTHIER LIFESTYLES.

Four Important Elements Of A Good Rounded Fitness Training Routine Part III: Stretching

In part I of this series I talked about aerobic exercise. In
part II was muscle strengthening. In this article, part III of
the series, the focus is upon “stretching.”


Stretching is an important element of your fitness training
routine because it prepares your muscles for exercise. It can
also boost your flexibility, balance and coordination.

Since most aerobic and strength training programs cause your
muscles to contract and flex, to provide an equal balance, you
must pay attention to lengthening and stretching those muscles
after your workout.

Regular stretching will help you obtain the following benefits:

• Increased flexibility and better range of motion of joints:
Tasks such as lifting packages, bending to tie your shoes or
hurrying to catch a bus become easier and less tiring.

• Improved circulation: Stretching increases blood flow to your
muscles. If you have a muscle injury improved circulation can
help shorten the recovery time.

• Better posture: Frequent stretching helps keep your muscles
from getting tight and allows you to maintain proper posture.
Good posture is essential for minimizing aches and pains.

• Enhanced coordination: Coordination and balance helps keep you
mobile and less prone to injury from falls especially as you
age.

Stretching basics:

• Warm up first: Warm up by walking while gently pumping your
arms or do a favorite exercise at low intensity for five
minutes. If you stretch cold muscles your risk of injury
increases.

• Hold each stretch at least 30 seconds.

• Do not bounce: Bouncing as you stretch can cause small tears
in the muscle. The scar tissue left behind as the muscle heals
can tighten and make you even less flexible and more prone to
pain.

• Focus on pain-free stretching: Pain is a warning sign. If you
feel pain as you stretch, back off to the point where you do not
feel pain, then hold the stretch.

• Relax and breathe freely

• Stretch both sides

• Stretch lightly after your warm-up of walking gently.

• Stretch more thoroughly after your workout

Stretch as often as you exercise. A slower pace of exercising
and then a cool down of stretches after the workout is a great
way to cool down.

If you only have time to stretch once during the exercise
routine, do the stretching after the workout.

Source: Mayo Clinic (2005)

Disclaimer: This article is not meant to diagnose, treat or cure
any kind of a health problem. Always consult with your health
care provider about any kind of a health problem and especially
before beginning an exercise program.

Open yourself up to a whole new way of embracing health! Our Nutrition Supplement Bundles offer amazing convenience, cost savings and a means to kickstart your wellness regimen. 

This pack showcases all six of our incredible health-promoting products. Each carefully formulated supplement features ingredients selected for efficacy, potency ... even great flavor! Clean living has never been simpler. 

Renew your commitment to a healthier, happier tomorrow by making health a habit with our full line-up of nutritional supplements today! 

• Vanilla Flavor Plant Protein
• Minerals & Antioxidants, Cherry or Tropical Fruit Flavor
• Greens Blend
• Probiotic
• Multivitamin
• Fish Oil Capsules

Do you enjoy sharing helpful health care information for pets and humans? If so: 

You might be surprised to know using and recommending the Life's Abundance pet and human products can result in a substantial part time or full time income.

Join the Life's Abundance Team and start helping pets and humans live longer, healthier lives while at the same time earning extra income or full time income.

Our Human supplements are endorsed by Keri Glassman.

Ms. Glassman’s long-established reputation as a leader in her field positions her as a highly sought after speaker and regular guest on major television programs, where she shares her insights on nutrition and healthy eating. In addition to authoring six popular books on diet, nutrition and healthy living, she also serves as an advisor to both Women’s Health Magazine and Yahoo Health and is a contributor to People Magazine and Foodnetwork.com. 

As founder of Keri Glassman Nutritious Life, Keri and her team help many private clients, including celebrities, live happier, healthier lives by balancing nutrition, sleep, exercise and stress management, among other things. 

Keri’s passion is driven by the idea that excellent nutrition should be attainable for everyone. And, pairing with Life’s Abundance helps her further her mission of empowering the public to take charge of their wellness through nutrition. 

That’s why Ms. Glassman wholeheartedly endorses these meticulously formulated products with hand-picked ingredients and no GMOs, gluten, dairy, grains or anything artificial to provide clean, healthy choices for those that are striving to lead more nutritious lives. 

USE OUR PRODUCTS. 

IF YOU BECOME IMPRESSED WITH OUR PRODUCTS, JUST WAIT UNTIL YOU HEAR ABOUT OUR INCOME OPPORTUNITY. YOU MIGHT BE SURPRISED TO LEARN THAT YOU CAN EARN A SUBSTANTIAL INCOME FROM SELLING OUR HEALTH-PROMOTING PRODUCTS FOR PETS AND HUMANS. THERE'S NEVER BEEN A MORE EXCITING TIME TO SIGN-UP AS A LIFE'S ABUNDANCE FIELD REPRESENTATIVE. WITH NEW PRODUCT RELEASES ON THE HORIZON, YOU WILL FIND MORE WAYS TO REACH NEW CUSTOMERS AND NET SERIOUS WAGES. IT IS AN OPPORTUNITY THAT WILL KEEP YOU ENGAGE WITH OTHER PEOPLE IN A "HELPING" KIND OF WAY.

NO PRODUCTS TO STOCK OR SHIP OUT. LIFE'S ABUNDANCE TAKES CARE OF THE ENTIRE PURCHASE TRANSACTION ALONG WITH SHIPPING. LIFE'S ABUNDANCE CUSTOMERS ENJOY FAST SHIPPING WITHIN 2 BUSINESS DAYS OF ORDERING.

LET'S GET STARTED

THIS IS A MOST EXCITING TIME TO BUILD A NETWORK MARKETING BUSINESS

DISCLAIMER: THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THE INFORMATION IN THIS ARTICLE IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. ALL HEALTH CONCERNS SHOULD BE ADDRESSED BY A QUALIFIED HEALTH CARE PROFESSIONAL.  THE ARTICLE CONTENT IS OFFERED AS A RESOURCE FOR HEALTHIER LIFESTYLES.

Four Important Elements Of A Good Rounded Fitness Training Routine Part II: Muscular Fitness

In part I of this series I talked about the benefits of aerobic
exercise. In this article I will discuss another important
element of a good rounded fitness training routine: Muscular
Fitness.

A good way to fight age-related muscle loss is to incorporate
some weight training into your fitness program. Weight training
helps to tone muscles and will improve your appearance.

Research shows that a single set of 12 repetitions with the
proper weight can build muscle efficiently. You really do not
have to spend a lot of time doing three or more sets of the
exercise to acquire results. You can do a complete series of
weight training exercises for your arms, shoulders, abdomen,
chest, back and legs in 20 to 30 minutes.

Beginners may find they are able to lift only a few pounds. This
is fine. Your muscles, tendons and ligaments will get use to
weight training exercises and you will begin to see how quickly
you progress. One important key here is to start slowly. When
you are able to do 12 repetitions with a particular weight, you
might increase the weight by up 10 percent at a time.

Muscles need time to recover from work-outs. It is advisable to
rest one full day between exercising each specific muscle group.
If you rather lift weights every day, plan daily sessions for
specific muscle groups. You might work your arms and shoulder on
Monday, then on Tuesday work your legs, and so on until you have
finished all muscle groups, then go back to the beginning of the
schedule.

Most people do find it more practical to work out in short
sessions two to three times a week. Two to three times a week
for 20 to 30 minute sessions will give you results.

Weight training helps you reverse the trend of losing lean
muscle and increasing fat as you age. Weight training and other
types of strength training can improve the quality of your life.
The ability to complete daily tasks can become easier even for
adults in their 80s and 90s.

As muscle mass increases, you will be able to work harder and
longer. Other benefits of weight training are:

•Joint flexibility which guards against risk of injury
•Increased bone density which also guards against injury
•Helps you to manage your weight
•Helps you to burn calories more efficiently
•Boosts your energy
•Can boost your self-esteem, improve your body image and reduce
risk of depression
•Can help you get a better nights sleep. People who strength
train regularly are less likely to suffer with insomnia

If your aerobic work outs are not balanced by a proper amount of
strength training, you are missing out on overall health and
fitness.

When your doctor gives you the OK to begin a strength training
program, start the program slowly. Warm up with five to 10
minutes of stretching or gentle aerobic activity. Choose a
weight or resistance level heavy enough to tire your muscles
after about 12 repetitions. Remember to stop if you feel pain. I
once suffered a severe low blood sugar episode after weight
training. So it is very important to start out slow, and even to
check with your doctor before beginning a weight training
program.

If you are not certain how to get started, which weights to use
or just in general need instruction with weight and strength
training, by all means consult with your doctor for an
appropriate referral to an exercise specialist or physical
therapist. It is better to be safe than sorry with injuries.

Continued in:  “Four Important Elements of a Good Rounded
Fitness Training Routine Part III.”

Source: Mayo Clinic

Disclaimer: *The information in this article is not intended to
replace the medical advice of your doctor or health care
provider. Please consult your health care provider for advice
about specific medical concerns and especially before beginning
any type of exercise routine. The statements in this article has
not been evaluated by the Food and Health Administration and not
intended to diagnose, treat or cure any kind of a health
problem.

Open yourself up to a whole new way of embracing health! Our Nutrition Supplement Bundles offer amazing convenience, cost savings and a means to kickstart your wellness regimen. 

This pack showcases all six of our incredible health-promoting products. Each carefully formulated supplement features ingredients selected for efficacy, potency ... even great flavor! Clean living has never been simpler. 

Renew your commitment to a healthier, happier tomorrow by making health a habit with our full line-up of nutritional supplements today! 

• Vanilla Flavor Plant Protein
• Minerals & Antioxidants, Cherry or Tropical Fruit Flavor
• Greens Blend
• Probiotic
• Multivitamin
• Fish Oil Capsules

Do you enjoy sharing helpful health care information for pets and humans? If so: 

You might be surprised to know using and recommending the Life's Abundance pet and human products can result in a substantial part time or full time income.

Join the Life's Abundance Team and start helping pets and humans live longer, healthier lives while at the same time earning extra income or full time income.

Our Human supplements are endorsed by Keri Glassman.

Ms. Glassman’s long-established reputation as a leader in her field positions her as a highly sought after speaker and regular guest on major television programs, where she shares her insights on nutrition and healthy eating. In addition to authoring six popular books on diet, nutrition and healthy living, she also serves as an advisor to both Women’s Health Magazine and Yahoo Health and is a contributor to People Magazine and Foodnetwork.com. 

As founder of Keri Glassman Nutritious Life, Keri and her team help many private clients, including celebrities, live happier, healthier lives by balancing nutrition, sleep, exercise and stress management, among other things. 

Keri’s passion is driven by the idea that excellent nutrition should be attainable for everyone. And, pairing with Life’s Abundance helps her further her mission of empowering the public to take charge of their wellness through nutrition. 

That’s why Ms. Glassman wholeheartedly endorses these meticulously formulated products with hand-picked ingredients and no GMOs, gluten, dairy, grains or anything artificial to provide clean, healthy choices for those that are striving to lead more nutritious lives. 

USE OUR PRODUCTS. 

IF YOU BECOME IMPRESSED WITH OUR PRODUCTS, JUST WAIT UNTIL YOU HEAR ABOUT OUR INCOME OPPORTUNITY. YOU MIGHT BE SURPRISED TO LEARN THAT YOU CAN EARN A SUBSTANTIAL INCOME FROM SELLING OUR HEALTH-PROMOTING PRODUCTS FOR PETS AND HUMANS. THERE'S NEVER BEEN A MORE EXCITING TIME TO SIGN-UP AS A LIFE'S ABUNDANCE FIELD REPRESENTATIVE. WITH NEW PRODUCT RELEASES ON THE HORIZON, YOU WILL FIND MORE WAYS TO REACH NEW CUSTOMERS AND NET SERIOUS WAGES. IT IS AN OPPORTUNITY THAT WILL KEEP YOU ENGAGE WITH OTHER PEOPLE IN A "HELPING" KIND OF WAY.

NO PRODUCTS TO STOCK OR SHIP OUT. LIFE'S ABUNDANCE TAKES CARE OF THE ENTIRE PURCHASE TRANSACTION ALONG WITH SHIPPING. LIFE'S ABUNDANCE CUSTOMERS ENJOY FAST SHIPPING WITHIN 2 BUSINESS DAYS OF ORDERING.

LET'S GET STARTED

THIS IS A MOST EXCITING TIME TO BUILD A NETWORK MARKETING BUSINESS

DISCLAIMER: THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THE INFORMATION IN THIS ARTICLE IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. ALL HEALTH CONCERNS SHOULD BE ADDRESSED BY A QUALIFIED HEALTH CARE PROFESSIONAL.  THE ARTICLE CONTENT IS OFFERED AS A RESOURCE FOR HEALTHIER LIFESTYLES.