The Kegel Exercises derive their origin from the name of Dr. Arnold Kegel who discovered this wonderful exercise regimen. These are very beneficial for the pubococcygeal muscles also known as Kegel muscles. The idea behind this exercise is to tone these muscles as well as strengthen them thereby avoiding pelvic floor problems. The primary reason for the exercise was to control incontinence in women following childbirth as well as elderly women. But things have changed and now it is advised as an easy way to treat urinary stress incontinence. Another very good reason for you to do this exercise is that it makes your sex-life pleasurable! Regardless of your age, you should do these exercises to have gratifying and enjoyable intercourse.Causes of weakening vaginal muscles- Lack of exercise- Been through many pregnancies- Growing age- Being overweightWays to do Kegel exercise- One of the easiest ways to do this is to contract the vagina and then relax. Repeat this at least 20-400 times a day depending on your strength.- The other method is to avoid using your stomach, leg, back or buttock muscles while doing this exercise. Breathe slowly and deeply. If your abdominal muscles move while doing this asana you are doing it the right way. The movement of your leg and buttocks muscles means you are in the wrong direction.- Gadgets are also available in the market which would help you exercise the right muscles.Easy to do- This exercise hardly takes any time and you can do it anywhere. Standing in a bus queue, while watching TV, lying down, walking and pretty much while doing anything else.It is better to start early and maintain the strength of your vagina muscles. As you grow older, particularly during menopause, the muscles are weakened.Need to do itWe give lot of attention to our external look by doing number of exercises. "Kegel exercise" helps us improving our body internally. This exercise, if done in a proper and regular fashion, provides great results. This exercise may not work wonders overnight but by regular practice it will surely reap results. Some may notice changes within two weeks.How to find the right muscle?If you have no clue which muscle we are talking about then the answer is the one which is used while you pee. The muscle that helps you control your urinal release, i.e. start and stop urination is the pubococcygeus muscle. One should avoid doing Kegel exercise while urinating.Is this the right muscle?The tightening of the vagina on a squeeze by your finger would tell that you are exercising the right muscles.Benefits of doing Kegel exercise- An enjoyable and painless way to reach orgasm- It makes your orgasm stronger and better- It prevents prolapse and incontinence- Childbirth becomes much easier and the muscles regain their strength very quickly after birth- Would increase your confidence level- More control in bedWarning: The reader of this article should exercise all precautionary measures while following instructions. The responsibility lies with the reader and not with the site or the writer.
So many of Hollywood's hottest stars rave about its benefits. You can't walk into a gym without seeing classes. But what is pilates, anyway?Pilates is actually named for a man named Joseph Pilates. Around 1914, Pilates was a performer and a boxer, living in England. During the outbreak of WWI, Pilates was held in a German prison camp, where he taught a health system, based on yoga, Zen philosophy, and a number of exercises taken from the Romans and the Greeks. This health system helped the prisoners to fight off illness and maintain their strength.The system that Joseph Pilates taught the prisoners was the start of the current pilates movement. This modern version of the workout is a series of exercises that improve strength and flexibility through a series of stretching and balancing exercises.Chiropractors often recommend pilates as a way to strengthen the back and spine. After some time using the pilates system, an individual can typically expect to notice an increased mobility in the joints, improved circulation, a flatter stomach, and thinner waist and thighs. Typically, those most attracted to the system of workout are dancers, as dance requires a great deal of flexibility and agility as well as strength, all of which the pilates system provides. It is also said that pilates strengthens the body from the inside out, helps to relieve stress and anxiety, and can even aid in the prevention of injury.Because it is a low impact routine, pilates is very attractive to those needing rehabilitation from injury, the eldery, and the overweight. It increases circulation and reduces weight gradually. Because of this, many women choose pilates after having a baby in order to shed the post-pregnancy pounds.No matter what the reason for choosing the workout, pilates is fast becoming one of hottest workout trends, and one of the easiest to adapt to all ages and lifestyles. But like any workout regimen, a person should consult their physician before starting. There may be limitations you may not be aware of, and above all other benefits that a workout may bring, your health should be considered above all else.
Today's heart rate monitors have made it easier for athletes of all levels to get the same feedback they would get from a high-priced trainer. It's like having a personal coach strapped to your wrist.Until you get a "heart rate monitor" , you measure your effort by time or distance. With a heart rate monitor, however, you can now get a better indication of effort. And it comes from the heart. Literally. Your heart will tell you how hard you are exercising, how fit you are, and how you are recovering. Knowing these things will make you training more effective.A heart rate monitor consists of a watch unit worn on the wrist and a chest transmitter strap. The watch can be worn as a regular sports watch, and when not connected to the transmitter strap, will still give you time of day, alarms, stopwatch functions, etc. The chest transmitter senses your heartbeat and constantly transmits that information to the watch.There are some units that don't use a chest strap. These normally measure the pulse when the user places two fingers on each of two buttons on the watch face. Pulse is a decent measurement, but does not give you the same level of continual information a chest strap will.One of the first things you need to know when using a heart rate monitor is what your maximum heart rate is. The standard formula used is to subtract your age from 220. You can then calculate at what percentage of maximum you should be exercising at.When doing cardiovascular training, research says exercising at 60-70% of your maximum heart rate will be best for fat loss and to build endurance, while exercising in the 70-80% of maximum range will increase your fitness.There are a number of features available in modern heart rate monitors. Some are more useful than others. Of course, a constant measurement of heart rate is vital. It is helpful to be able to set zone alarms or otherwise be able to see where you are compared to your maximum heart rate. Some will do all the calculations for you, telling you when to ease up or to pour it on, depending on your workout for that day. Others will just show a heart rate number, and you will need to know what the upper and lower limits are for your workout.It pays to shop around for the features you need, and not buy a lot of things you don't need. Too many extra features may confuse you and discourage you from using your heart rate monitor regularly. That's bad. It's better to get something simple that you can commit to using regularly. Still, if you can handle it, there are some sweet features available.Whatever heart rate monitor you choose, use it regularly. It will provide you so with much detailed information about your training; you'll wonder what you ever did without it, and you'll never want to be without one again.
Hydrating, like diet, is extremely important in fitness and in sport in general. If the body does not get enough calories during physical effort, it can take them from its own 'deposits' of adipose tissue, or even from the muscular proteins; but when water is insufficient, things are much more complicated and there are bigger risks for the body.Water is involved in all the metabolic processes, so not providing the body with enough liquid can have as a consequence perturbation of the bio-chemical reactions, which directly influences the effectiveness of the training and even the practitioner's state of health.Physical effort, especially the aerobic one, leads to dehydration through perspiration (which regulates the temperature of the body, preventing over-heating). There is a very strict rule which imposes drinking water (liquid) before, during and after "physical effort" . Besides regulating the body temperature, correct hydrating helps eliminating the toxic substances resulted during and after the training (urea, sodium, etc.) easier; hydration acts like a 'means of transport' through perspiration and urine. Thus, the metabolism of blood sugar, lipids and proteins is developed in good conditions, ensuring contraction force for short time and especially for resistance efforts. There is also the opposite of dehydration over hydration, due to excessive consume of water. In this situation, besides the inconvenient of very frequent urination, the blood vessels are overloaded and this leads to making the work of the heart, which must provide a much too big volume of pumping, more difficult. As a consequence, the effectiveness of the training is hindered and the sport performance does not get to the expected level. The sensation of 'heavy body' can also appear for the practitioner of common fitness.As for the type of liquids, the sportsman must supervise the level of effort which produces dehydration and melting of the glycogen reserves. Besides water, the practitioner can use isotonic drinks, (which have an electrolytic composition similar to the one of the body) or liquids containing sugar easy and quick to absorb by the body (fructose, glucose, dextrose, etc.). All of these can contribute to fast restore of the glycogen reserves of the body. It is advisable to drink the liquids in small and frequent doses, so that the body assimilates them better and they do not briskly overload the body during effort. Both in over hydrating and in dehydrating, there is the risk of 'putting to work' too much the renal excretory function. Over hydrating can have as a consequence significant elimination of electrolytes, which are precious for the body (potassium, sodium, iron, zinc, etc), and they need to be replaced from sources as natural as possible (fruit, vegetables, mineral water, etc.). In case of dehydrating, the volume of urine will be severely diminished because the body will try to retain mineral salts and vitamins. Besides unwanted deposits, renal lithiasis, gout, etc., a very severe consequence of this effort of the body to retain liquid is renal blocking.Correct hydrating involves a certain discipline, which means that liquids must be consumed repeatedly during the day, not only during physical effort. A person must not get to feel thirst. This is only a very late alarm, signaling that the right quantity of water has been missing from the body for a couple of hours. Except while eating and immediately after, in order not to perturb digestion by excessive diluting, a real prophylaxis of dehydrating and over hydrating can be made through correct, constant and preventive consume of liquids.
Demanding careers, raising a family coupled with pressures of daily life is daunting task for man and woman alike. Exercising or daily workout of 30 minute is the last thing on the mind, though we find time to watch TV or hang out with friends. We can come up with hordes of reason for not hitting the gym. Being fit should be a part and priority in everyones life. Being physically fit helps you to live a longer life. It means more than looking your best on the beach and finishing first in the marathon. By keeping yourself physically fit, your body learns to deal with the stress of daily life. Incorporate going to the gym as a daily habit like brushing your teeth or taking a shower. Devote good 30 minutes to an hour for exercises or any other kind of workout for making you feel fit and look good.Daily workout or an hour of exercise helps to relieve stress, depression anxiety, increase ones ability to concentrate, think faster and become sharper, helps reduce blood pressure, reduces the risk of life threatening diseases, increases flexibility to maintain muscular tension and tones muscles to build and maintain bones.If you decide to shove off going to gym, you will miss out on the benefits mentioned above and much more. 30 minutes to an hour of physical fitness is major health investment. If this is your first step in the fitness world, get in touch with gyms or personal trainers to see which, what fitness plan suits you the best. You will also come across adverts with promises of keeping you in the best of shape. Learn to differentiate between the real and fake.After you decide on your fitness plan, you have to start working on the same to stay in shape and keep fit. Dont go overboard on the first day as you might feel very exhausted or burned out. To reach your ideal level of fitness, be sincere, consistent and stick with the program.Mornings are the best time for doing workouts. Get up an hour earlier and hit the gym. After an hour at the gym you will feel fresh all day long. If you put off doing your workouts in the morning, you are more likely to put if off later due to plain laziness or tiredness from working all day long. Another way to enjoy your self being physically fit is to undertake some physical activities such walks, hiking, mountain biking, playing golf, etc, with your spouse, kids or friends.