MEDICATIONS SAFETY

The U.S. Food and Drug Administration (FDA) judges a drug to be safe enough to approve when the benefits of the medicine outweigh the known risks for the labeled use.

Doctors, physician assistants, nurses, pharmacists, and YOU make up your health care team. To reduce the risks from using medicines and to get the most benefit, you need to be an active member of the team.

To make medicine use SAFER:

1. Speak up
2. Ask questions
3. Find the facts
4. Evaluate your choices
5. Read the label and follow directions

Speak Up

The more information your health care team knows about you, the better the team can plan the care that's right for you.

The members of your team need to know your medical history, such as illnesses, medical conditions (like high blood pressure or diabetes), and operations you have had.

They also need to know all the medicines and treatments you use, whether all the time or only some of the time. Before you add something new, talk it over with your team. Your team can help you with what mixes well, and what doesn't.

It helps to give a written list of all your medicines and treatments to all your doctors, pharmacists and other team members. Keep a copy of the list for yourself and give a copy to a loved one.

Be sure to include:

prescription medicines, including any samples your doctor may have given you

over-the-counter (OTC) medicines, or medicines you can buy without a prescription (such as antacids, laxatives, or pain, fever, and cough/cold medicines)

dietary supplements, including vitamins and herbs

any other treatments

any allergies, and any problems you may have had with a medicine

anything that could have an effect on your use of medicine, such as pregnancy, breast feeding, trouble swallowing, trouble remembering, or cost

Ask Questions

Your health care team can help you make the best choices, but you have to ask the right questions. When you meet with a team member, have your questions written down and take notes on the answers. You also may want to bring along a friend or relative to help you understand and remember.

Find the Facts

Before you and your team decide on a prescription or OTC medicine, learn and understand as much about it as you can, including:

1. brand and generic (chemical) names
2. active ingredients — to make sure that you aren't using more than one medicine with the same active ingredient
3. inactive ingredients — if you have any problems with ingredients in medicines, such as colors, flavors, starches, sugars
4. uses ("indications" and "contraindications") — why you will be using it, and when the medicine should/should not be used
5. warnings ("precautions") — safety measures to make sure the medicine is used the right way, and to avoid harm
6. possible interactions — substances that should not be used while using the medicine. Find out if other prescription and OTC medicines, food, dietary supplements, or other things (like alcohol and tobacco) could cause problems with the medicine
7. side effects ("adverse reactions") — unwanted effects that the medicine can cause, and what to do if you get them
8. possible tolerance, dependence, or addiction - problems that some medicines can cause, and what you can do to avoid them
9. overdose — what to do if you use too much
10. directions — usual dose; what to do if you miss a dose; special directions on how to use the medicine, such as whether to take it with or without food
11. storage instructions — how and where to keep the medicine
12. expiration — date after which the medicine may not work, or may be harmful to use

Your pharmacy, the library, the bookstore, the medicine maker, and the Internet have medicine information made for consumers. If you have questions, ask your health care team.

Evaluate your Choices — Weigh the Benefits and Risks

After you have all the information, think carefully about your choices. Think about the helpful effects as well as the possible unwanted effects. Decide which are most important to you. This is how you weigh the benefits and risks. The expert advice from your health care team and the information you give the team can help guide you and your team in making the decision that is right for you.

Read the Label and Follow Directions

Read the label to know what active ingredient(s) is (are) in the medicine. The active ingredient in a prescription or OTC medicine might be in other medicines you use. Using too much of any active ingredient may increase your chance of unwanted side effects.

Read the label each time you buy an OTC medicine or fill your prescription. When buying an OTC, read the "Drug Facts" label carefully to make sure it is the right medicine for you. Prescription and OTC medicines don't always mix well with each other. Dietary supplements (like vitamins and herbals) and some foods and drinks can cause problems with your medicines too. Ask the pharmacist if you have questions.

Before you leave the pharmacy with your prescription, be sure you have the right medicine, know the right dose to use, and know how to use it. If you've bought the medicine before, make sure that this medicine has the same shape, color, size, and packaging. Anything different? Ask your pharmacist. If your medicine tastes different when you use it, tell your health care team.

Read and save all the information you get with your medicine.

Read the label each time before you use the medicine. Be sure it's right in 5 ways:

1. the right medicine
2. for the right patient
3. in the right amount
4. at the right time
5. in the right way (for example, swallow instead of chew a pill)

Follow directions on the label and from your health care team. When you are ready to use the medicine, make the most of the benefits and lower the risks by following the directions.

If you want to stop a medicine your doctor told you to use or to use it in a different way than directed, talk to a team member. Some medicines take longer to show that they are working. With some medicines, such as antibiotics, it is important to finish the whole prescription, even if you feel better sooner. When you stop using some medicines, you must reduce the dose little by little to prevent unwanted side effects.

Report back to the Team

Pay attention to how you feel. If you have an unwanted effect, tell your health care team right away. A change in the dose or a change in medicine may be needed.

Learn more in the Everyday Health Healthy Living Center.

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A GUIDE TO GOOD PERSONAL HYGIENE

Personal hygiene habits such as washing your hands and brushing and flossing your teeth will help keep bacteria, viruses, and illnesses at bay. And there are mental as well as physical benefits. “Practicing good body hygiene helps you feel good about yourself, which is important for your mental health,” notes Donald Novey, MD, an integrative medicine physician with the Advocate Medical Group in Park Ridge, Ill. People who have poor hygiene — disheveled hair and clothes, body odor, bad breath, missing teeth, and the like — often are seen as unhealthy and may face discrimination.

Personal Hygiene: Healthy Habits Include Good Grooming 

If you want to minimize your risk of infection and also enhance your overall health, follow these basic personal hygiene habits:

1. Bathe regularly. Wash your body and your hair often. “I’m not saying that you need to shower or bathe every day,” remarks Dr. Novey. “But you should clean your body and shampoo your hair at regular intervals that work for you.” Your body is constantly shedding skin. Novey explains, “That skin needs to come off. Otherwise, it will cake up and can cause illnesses.”
2. Trim your nails. Keeping your finger and toenails trimmed and in good shape will prevent problems such as hang nails and infected nail beds. Feet that are clean and dry are less likely to contract athlete’s foot, Novey says.
3. Brush and floss. Ideally, you should brush your teeth after every meal. At the very least, brush your teeth twice a day and floss daily. Brushing minimizes the accumulation of bacteria in your mouth, which can cause tooth decay and gum disease, Novey says. Flossing, too, helps maintain strong, healthy gums. “The bacteria that builds up and causes gum disease can go straight to the heart and cause very serious valve problems,” Novey explains. Unhealthy gums also can cause your teeth to loosen, which makes it difficult to chew and to eat properly, he adds. To maintain a healthy smile, visit the dentist at six-month intervals for checkups and cleanings.
4. Wash your hands. Washing your hands before preparing or eating food, after going to the bathroom, after coughing or sneezing, and after handling garbage, goes a long way toward preventing the spread of bacteria and viruses. Keep a hygiene product, like an alcohol-based sanitizing gel, handy for when soap and water isn’t available.
5. Sleep tight. Get plenty of rest — 8 to 10 hours a night — so that you are refreshed and are ready to take on the day every morning. Lack of sleep can leave you feeling run down and can compromise your body's natural defenses, your immune system, Novey says.

Personal Hygiene: Poor Hygiene Hints at Other Issues 

If someone you know hasn’t bathed or appears unkempt, it could be a sign that he or she is depressed. “When people are sad or depressed, they neglect themselves,” Novey says. Talking about the importance of proper personal hygiene for preventing illnesses and providing personal hygiene items may help some people. Be candid but sensitive and understanding in your discussions, Novey says. Despite your best efforts, your friend or loved one may need professional help. You should encourage them to see a counselor or doctor if their personal hygiene doesn’t improve.

Personal Hygiene: Good Habits Help Keep You Healthy 

For most people, good hygiene is so much a part of their daily routines that they think little about it. They bathe, they brush their teeth, visit the dentist and doctor for regular checkups, and wash their hands when preparing or eating food and handling unsanitary items. To keep those you care about healthy and safe, help them learn, and be sure that they are practicing, good personal hygiene.

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6 WAYS TO BOOST WOMEN'S HEALTH

To look and feel your best at every age, it’s important to make smart lifestyle and health choices. Here are six simple things that women can do every day (or with regularity) to ensure good health:

1. Eat a healthy diet

“You want to eat as close to a natural foods diet as you can,” says Donald Novey, MD, an integrative medicine physician with the Advocate Medical Group in Park Ridge, Ill. That means a variety of fresh fruits and vegetables and fewer processed foods. Eat whole grains and high-fiber foods and choose leaner cuts of meat, fish, and poultry. Include low-fat dairy products in your diet as well — depending on your age, you need between 800 and 1,500 milligrams of calcium daily to help avoid osteoporosis, Dr. Novey says. Avoid foods and beverages that are high in calories, sugar, salt, and fat.

Healthy eating will help you maintain a proper weight for your height, which is important because being overweight can lead to a number of illnesses. Looking for a healthy snack? Try some raw vegetables, such as celery, carrots, broccoli, cucumbers, or zucchini with dip made from low-fat yogurt.

If you’re not getting enough vitamins and nutrients in your diet, you might want to take a multivitamin and a calcium supplement to make sure you’re maintaining good health.

2. Exercise

Heart disease is the leading cause of death among women in America, but plenty of exercise can help keep your heart healthy. You want to exercise at least 30 minutes a day, five days a week, if not every day. Aerobic exercises (walking, swimming, jogging, bicycling, dancing) are good for women’s health in general and especially for your heart, says Sabrena Merrill, MS, of Lawrence, Kan., a certified personal trainer and group fitness instructor and a spokeswoman for the American Council on Exercise.

3. Avoid risky habits

Stay away from cigarettes and people who smoke. Don’t use drugs. If you drink alcohol, do so in moderation. Most women’s health studies show that women can safely consume one drink a day. A drink is considered to be about 12 to 14 grams of alcohol, which is equal to 12 ounces of beer (4.5 percent alcohol); 5 ounces of wine (12.9 percent alcohol); or 1.5 ounces of spirits (hard liquor such as gin or whiskey, 80-proof).

4. Manage stress

No matter what stage of her life — daughter, mother, grandmother — a woman often wears many hats and deals with a lot of pressure and stress. “Take a few minutes every day just to relax and get your perspective back again,” Novey says. “It doesn’t take long, and mental health is important to your physical well-being.” You also can manage stress with exercise, relaxation techniques, or meditation.

5. Sun safely

Excessive exposure to the sun’s harmful rays can cause skin cancer, which can be deadly. To protect against skin cancer, wear sunscreen with a sun protection factor (SPF) of at least 15 if you are going to be outdoors for more than a few minutes. Even if you wear sunscreen faithfully, you should check regularly for signs of skin cancer. Warning signs include any changes in the size, shape, color, or feel of birthmarks, moles, or freckles, or new, enlarging, pigmented, or red skin areas. If you spot any changes or you find you have sores that are not healing, consult your doctor.

6. Check for breast cancer

The American Cancer Society no longer recommends monthly breast self-exams for women. However, it still suggests them as “an option” for women, starting in their 20s. You should be on the lookout for any changes in your breasts and report any concerns to your doctor. All women 40 and older should get a yearly mammogram as a mammogram is the most effective way of detecting cancer in its earliest stages, when it is most treatable.

A woman’s health needs change as she ages, but the basics of women’s health remain the same. If you follow these six simple healthy living tips, you will improve your quality of life for years to come.

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HOW TO EAT A HEALTHY DIET

If you are what you eat, it follows that you want to stick to a healthy diet that’s well balanced. “You want to eat a variety of foods,” says Stephen Bickston, MD, AGAF, professor of internal medicine and director of the Inflammatory Bowel Disease Center at Virginia Commonwealth University Health Center in Richmond. “You don’t want to be overly restrictive of any one food group or eat too much of another.”

Healthy Diet: The Building Blocks 

The best source of meal planning for most Americans is the U.S. Department of Agriculture (USDA) and U.S. Department of Health and Human Services Food Pyramid. The pyramid, updated in 2005, suggests that for a healthy diet each day you should eat:

1. 6 to 8 servings of grains. These include bread, cereal, rice, and pasta, and at least 3 servings should be from whole grains. A serving of bread is one slice while a serving of cereal is 1/2 (cooked) to 1 cup (ready-to-eat). A serving of rice or pasta is 1/2 cup cooked (1 ounce dry). Save fat-laden baked goods such as croissants, muffins, and donuts for an occasional treat.
2. 2 to 4 servings of fruits and 4 to 6 servings of vegetables. Most fruits and vegetables are naturally low in fat, making them a great addition to your healthy diet. Fruits and vegetables also provide the fiber, vitamins, and minerals you need for your body’s systems to function at peak performance. Fruits and vegetables also will add flavor to a healthy diet. It's best to serve them fresh, steamed, or cut up in salads. Be sure to skip the calorie-laden toppings, butter, and mayonnaise, except on occasion. A serving of raw or cooked vegetables is equal to 1/2 cup (1 cup for leafy greens); a serving of a fruit is 1/2 cup or a fresh fruit the size of a tennis ball.
3. 2 to 3 servings of milk, yogurt, and cheese. Choose dairy products wisely. Go for fat-free or reduced-fat milk or cheeses. Substitute yogurt for sour cream in many recipes and no one will notice the difference. A serving of dairy is equal to 1 cup of milk or yogurt or 1.5 to 2 ounces of cheese.
4. 2 to 3 servings of meat, poultry, fish, dry beans, eggs, and nuts. For a healthy diet, the best ways to prepare beef, pork, veal, lamb, poultry, and fish is to bake or broil them. Look for the words “loin” or “round” in cuts of meats because they're the leanest. Remove all visible fat or skin before cooking, and season with herbs, spices, and fat-free marinades. A serving of meat, fish, or poultry is 2 to 3 ounces. Some crossover foods such as dried beans, lentils, and peanut butter can provide protein without the animal fat and cholesterol you get from meats. A ¼ cup cooked beans or 1 tablespoon of peanut butter is equal to 1 ounce of lean meat.
5. Use fats, oils, and sweets sparingly. No diet should totally eliminate any one food group, even fats, oils, and sweets. It’s fine to include them in your diet as long as it’s on occasion and in moderation, Bickston says.

Healthy Diet: Eat Right and the Right Amount 

How many calories you need in a day depends on your sex, age, body type, and how active you are. Generally, active children ages 2 to 8 need between 1,400 and 2,000 calories a day. Active teenage girls and women can consume about 2,200 calories a day without gaining weight. Teenage boys and men who are very active should consume about 3,000 calories a day to maintain their weight. If you're not active, you calorie needs drop by 400 to 600 calories a day.

The best way to know how much to eat is to listen to your body, says Donald Novey, MD, an integrative medicine physician with the Advocate Medical Group in Park Ridge, Ill. “Pull away from the table when you’re comfortable but not yet full. Wait about 20 minutes,” he says. “Usually your body says, ‘That’s good.’ If you’re still hungry after that, you might want to eat a little more.”

Healthy Diet: Exercise Is Part of the Plan 

At the bottom of the new USDA food pyramid is a space for exercise. Exercise is an important component of a well-balanced diet and good nutrition. You can reap "fabulous rewards," says Dr Novey, just by exercising and eating “a healthy diet of foods that nature provides.”

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FINDING FITNESS: 10 WAYS TO FIT IN EXERCISE

The benefits of regular exercise are unrivaled: Physical activity can help you lose weight and prevent a host of ailments, including heart disease, diabetes, and osteoporosis. Being fit also can help you stay mentally sharp.

While most people know they should exercise, you may not know where to start or how to fit it into a busy schedule. The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) recommend that healthy adults get at least 150 minutes of moderate-intensity aerobic activity spread out over five days a week, or 20 minutes of vigorous-intensity aerobic activity on each of three days a week.

“This is something we recommend to all Americans,” says Gerald Fletcher, MD, a cardiologist at the Mayo Clinic in Jacksonville, Fla., and a spokesman for the AHA.

An ideal fitness routine also includes resistance or weight training to improve muscle strength and endurance. The ACSM and the AHA recommend that most adults engage in resistance training at least twice a week.

Finding Fitness: 10 Ways to Get in Exercise 

Sometimes the problem isn’t motivation — it’s simply finding the time. But scheduling exercise isn’t as difficult as you might think. Here are 10 ways to get you moving more often:

1. Be less efficient. People typically try to think of ways to make daily tasks easier. But if we make them harder, we can get more exercise, says Sabrena Merrill, MS, of Lawrence, Kan., a certified personal trainer, group fitness instructor, and spokeswoman for the American Council on Exercise (ACE). “Bring in the groceries from your car one bag at a time so you have to make several trips,” Merrill says. “Put the laundry away a few items at a time, rather than carrying it up in a basket.”
2. Shun labor-saving devices. Wash the car by hand rather than taking it to the car wash. “It takes about an hour and a half to do a good job, and in the meantime you’ve gotten great exercise,” Merrill says. Use a push mower rather than a riding mower to groom your lawn.
3. Going somewhere? Take the long way. Walking up or down a few flights of stairs each day can be good for your heart. Avoid elevators and escalators whenever possible. If you ride the bus or subway to work, get off a stop before your office and walk the extra distance. When you go to the mall or the grocery store, park furthest from the entrance, not as close to it as you can, and you'll get a few extra minutes of walking — one of the best exercises there is, Dr. Fletcher says. “Walking is great because anyone can do it and you don’t need any special equipment other than a properly fitting pair of sneakers.”
4. Be a morning person. Studies show that people who exercise in the morning are more likely to stick with it. As Merrill explains, “Are you going to feel like exercising at the end of a hard day? Probably not. If you do your workout in the morning, you’re not only more likely to do it, but you'll also set a positive tone for the day.”
5. Ink the deal. Whether morning, afternoon, or evening, pick the time that is most convenient for you to exercise and write it down in your daily planner. Keep your exercise routine as you would keep any appointment.
6. Watch your step. Investing in a good pedometer can help you stay motivated. “If you have a pedometer attached to your waist and you can see how many steps you’ve taken, you’ll see it doesn’t take long to walk 5,000 steps and you will be inspired,” Merrill says. And building up to 10,000 steps a day won’t seem like such a daunting a task.
7. Hire the right help. While weight training is important, if you don’t know what you’re doing, you run the risk of injuring yourself or not being effective, Merrill says. It’s best to get instructions from a personal trainer at the gym. You also can buy a weight-training DVD and follow along in your living room.
8. Keep records. Grab a diary or logbook, and every day that you exercise, write down what you did and for how long. Your records will make it easy for you to see what you’ve accomplished and make you more accountable. Blank pages? You’d be ashamed.
9. Phone a friend. Find someone who likes the same activity that you do — walking in the neighborhood, riding bikes, playing tennis — and make a date to do it together. “Exercising with a friend or in a group can be very motivating,” Fletcher says. “You are likely to walk longer or bike greater distances if you’re talking to a friend along the way. The time will go by faster.” Don’t have a buddy who is available? Grab an MP3 player and listen to your favorite music or an audio book while exercising.
10. Do what you like. Whatever exercise you choose, be sure it’s one that you enjoy. You’re more likely to stick with it if it’s something you have fun doing rather than something you see as a chore, Fletcher says.

If you can’t fit 30 minutes a day into your schedule, get more exercise simply by being less efficient with your chores and adding a little extra walking distance everywhere you go. However, if you pick an activity you like, finding time for fitness will become effortless and the rewards enormous.

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5 WAYS TO KEEP YOUR BODY STRONG AND HEALTHY

Unlike wine, some of your body parts don't get better with age. But you can protect your most important organs with this plan to prevent a breakdown and live longer and healthier.

1. Protect Your Brain

Everyone loses brain volume as they age, but the stress hormone cortisol speeds the decline, say McGill University researchers. Help your mind unwind with a houseplant: Washington State University research shows that simply being in the presence of plants can stem stress. Buy a spider plant or a snake plant; both are difficult to neglect to death.

2. Shield Your Heart

Old-man arteries are stiff with age, inhibiting bloodflow and increasing the risk of a heart attack or stroke. However, Irish researchers found that supplementing with 500 milligrams (mg) of vitamin C daily significantly improves arterial flexibility. Spike your morning OJ with juice made from acerola cherries. One ounce has 480 mg C.

3. Save Your Face

Do your face a favor and commit to sleeping 8 hours a night, says David Bank, M.D., director of the Center for Dermatology, Cosmetic and Laser Surgery in Mount Kisco, New York. While you're asleep, your body produces collagen and elastin, two proteins that help your skin stay smooth. One note: Turkish researchers report that stomach sleepers can develop facial wrinkles due to years of friction between bedding and skin. If that's your slumber style, switch to satin pillowcases.

4. Preserve Your Vision

We won't sugarcoat it: Refined carbohydrates can raise your risk of age-related macular degeneration by 49 percent, according to a Tufts University study. "When the sugar load exceeds a cell's ability to use it, proteins in the eyes become damaged," says study author Allen Taylor, Ph.D. Fortunately, even a single swap, such as whole-grain for white bread, can slash your risk. 

5. Guard Your Hearing

To dodge deafness, start scrambling . . . eggs. Yolks are a top source of phosphatidylcholine, a key component of the cell membranes in your ears. In a study from the Henry Ford Health System in Detroit, rats fed this fatty acid were protected from age-induced hearing loss. "We're confident it works in humans as well," says study author Michael Seidman, M.D. No time to cook? Hit a convenience store for two hard-boiled eggs.

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5 FOODS YOU SHOULD BE EATING FOR YOUR BEST BODY—INSIDE AND OUT

Find out some of the healthiest foods to eat for heart health, weight loss and healthier skin.

Choosing nutritious foods helps your health in two ways. First, a diet packed with fiber-rich fruits and vegetables, lean proteins and healthy fats helps you feel fuller on fewer calories, which is key in keeping your weight in check. Plus, antioxidants and other beneficial compounds in foods offer unique health boons. Keep your body looking its best—inside and out—with these five foods.

1. Green Beans

Filling up on green beans, and other high-fiber foods, can help you prevent weight gain or even promote weight loss—without dieting—suggests new research in The Journal of Nutrition. Researchers found that women who increased their fiber intake generally lost weight while women who decreased the fiber in their diets gained. The scientists boiled the findings into a single weight-loss formula: boosting fiber by 8 grams for every 1,000 calories consumed resulted in losing about 4 1/2 pounds over the course of the study. Try it for yourself. If you’re consuming 2,000 calories per day, aim to increase your fiber by 16 grams. Raspberries, chickpeas and strawberries can also help you get your fill.

2. Salmon

The omega-3 fatty acids in oily fish—such as salmon and tuna—can boost your skin’s defenses against UV damage. In a study published earlier this year in the American Journal of Clinical Nutrition, researchers found that those who ate a little more than 5 ounces of omega-3-rich fish each week decreased the development of precancerous skin lesions by almost 30 percent. Scientists think the omega-3s act as a shield, protecting cell walls from free-radical damage.

3. Blueberries

Eating just under a cup of mixed berries (such as red raspberries, strawberries, blueberries) daily for 8 weeks was associated with increased levels of “good” HDL cholesterol and lowered blood pressure—two positives when it comes to heart health—according to a recent study in the American Journal of Clinical Nutrition. The diverse range of polyphenols—health-promoting plant compounds that include anthocyanins and ellagic acid—provided by the mix of berries is likely responsible for the observed benefits.

4. Watermelon

Research shows that eating foods that are full of water, such as watermelon, helps keep you satisfied on fewer calories. (Interestingly enough, drinking water alongside foods doesn’t have the safe effect.) At 92 percent water, watermelon is a good source of vitamin C. When it’s the red variety (some are orange or yellow), it also has lycopene, an antioxidant that may help protect against heart disease and some types of cancer. Other foods that are made mostly of water include cucumbers (95 percent), salad greens (90 percent) and strawberries (91 percent).

5. Tomatoes

Eating more vitamin-C rich foods, such as oranges, tomatoes, strawberries and broccoli, may be a secret to smoother skin. Research in the American Journal of Clinical Nutrition links consuming plenty of vitamin C-rich foods with youthful skin. The findings suggest that a higher intake of vitamin C from foods is associated with a lower risk of having wrinkled skin and age-related skin dryness in middle-age women. Vitamin C’s youthful effects on skin may be due to its antioxidant properties, which help protect against ultraviolet rays, and its role in keeping skin firm via collagen synthesis, say the researchers.

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HEALTHY LIVING TIPS FOR PEOPLE WITH DIABETES

About Diabetes

"Diabetes mellitus," more commonly referred to as "diabetes," is a condition that causes blood sugar to rise to dangerous levels: a fasting blood glucose of 126 milligrams per deciliter (mg/dL) or more.

How Diabetes Develops

After eating a meal, the food is broken down by the digestive system and blood sugar (or glucose) rises. The pancreas is an organ near the stomach, which produces a hormone called insulin. With the help of insulin, the body's cells take up the glucose and use it for energy.  When your body does not produce enough insulin and/or does not efficiently use the insulin it produces, sugar levels rise in the bloodstream. 

When this happens, it can cause two problems:

1. Right away, the body's cells may be starved for energy.
2. Over time, high blood glucose levels may damage the eyes, kidneys, nerves or heart.

Types of Diabetes

There are two main types of diabetes: type 1 diabetes and type 2 diabetes. A  family history of diabetes can significantly increase a person's risk of developing the condition. 

Type 1 Diabetes

Type 1 diabetes is a serious condition that occurs when the pancreas makes little or no insulin. Without insulin, the body is unable to take the glucose (blood sugar) it gets from food into cells to fuel the body. People with type 1 diabetes must take daily insulin or other medications daily. For that reason, this type of diabetes is also referred to as insulin-dependent diabetes.

Type 1 diabetes was previously known as juvenile diabetes because it's usually diagnosed in children and young adults. However, this chronic, lifelong disease can strike at any age, and those with a family history of type 1 diabetes have a greater risk.

Health Risks for Type 1 Diabetes

During the development of type 1 diabetes, the body's immune system attacks certain cells (called beta cells) in the pancreas. Although the reasons this occurs are still unknown, the effects are clear. Once these cells are destroyed, the pancreas produces little or no insulin, so the glucose stays in the blood. When there's too much glucose in the blood, especially for prolonged periods, all the organ systems in the body suffer long-term damage. Learn more about the health consequences of diabetes and how to treat it.

Type 2 Diabetes

Type 2 diabetes is the most common form of diabetes. Historically, type 2 diabetes has been diagnosed primarily in adults. Today, however, adolescents and young adults are developing type 2 diabetes at an alarming rate. This correlates with the increasing incidence of obesity and physical inactivity in this population, both of which are risk factors for type 2 diabetes.

This type of diabetes can occur when:

1.  The body develops "insulin resistance" and can't make efficient use of the insulin it makes, and
2.  The pancreas gradually loses its capacity to produce insulin.

In a mild form, this type of diabetes can go undiagnosed for many years, which is a cause for great concern since untreated diabetes can lead to many serious medical problems, including cardiovascular disease. Type 2 diabetes may be delayed or controlled with diet and exercise.

Precursors to Diabetes        

In addition to full-blown diabetes mellitus, there are precursors to the disease:            

Insulin Resistance 

Insulin resistance is a condition that affects more than 60 million Americans. Insulin resistance occurs when the body makes insulin but does not use it efficiently and glucose builds up in the blood instead of being used by cells. To compensate for the high blood sugar levels, the insulin-producing cells in the pancreas release more and more insulin to try to keep blood sugar levels normal. Gradually, these cells fail to keep up with the body's need for insulin and blood sugar levels begin to rise. Insulin resistance can lead to both pre-diabetes and type 2 diabetes.

When a fasting individual has too much glucose in the blood (hyperglycemia) or too much insulin in the blood (hyperinsulinemia), it indicates a person may have insulin resistance.

Pre-diabetes

Pre-diabetes means that your blood sugar levels are higher than normal, but not to the levels to be diagnosed with diabetes.  If you’ve been told by your healthcare provider that you have “pre-diabetes” it also means that without making some healthy changes, you have a higher risk of developing type 2 diabetes. Learn more about pre-diabetes.

Health Risks of Insulin Resistance

People with insulin resistance are at greater risk of developing type 2 diabetes and cardiovascular disease. They also are more likely to have a history of being obese and physically inactive and to have other cardiovascular risk factors such as dyslipidemia (too much) LDL ("bad") cholesterol, not enough HDL ("good") cholesterol, or high triglycerides, hypertension, and other factors that can increase cardiovascular risk. 

Untreated diabetes can lead to many serious medical problems, including heart disease and stroke. That's why it's important to be aware of the symptoms as well as the risk factors and to take appropriate steps to prevent and treat insulin resistance and diabetes.

Tips for People with Diabetes

You can't control everything that can impact your health, such as your genetic makeup, your age, or even your family history of diabetes. However, you can take steps to reach your full health potential, adding years to your life and improving its quality, even if you have been diagnosed with diabetes.

Becoming a healthier you isn't as difficult as you might think if you follow these simple tips.

Choose a healthy lifestylepeople exercising

By managing your weight through proper nutrition and regular physical activity, quitting smoking, and finding healthy ways to deal with stress, you can prevent or delay the onset of diabetes or minimize its impact on your body. A healthy lifestyle will also reduce your risk of developing a host of other medical conditions.

Know your health numbers

Through home monitoring and regular visits with your health care provider, you can keep track of your blood sugar, blood pressure, blood cholesterol, and weight. These critical health numbers provide insight into how well your treatment plan is working to manage your diabetes and safeguard your overall health, including that of your heart.

Work with your health care team

Since diabetes can have multiple health implications (effects on your vision, your feet and legs, and your heart) and since treating it can require special medications and a special diet, your health care team may include a number of medical professionals with various specialties. Your team can guide you to implement a comprehensive plan to treat diabetes and minimize its effects.

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3 SIMPLE MOTION BURN FAT

Look fat does sometimes make us uncomfortable, especially if you are a woman. And of course, everyone wants to have a proportionate body, is not it?

But to get it you must do activity to burn fat, one of which can exercise effective.

1. Plank

Plank is done by means of push-up position but the weight of the body using elbows. You do not need to do other movements, but only dwell hold weight resting on the waist and abdomen. This movement is useful to burn belly fat very effectively.

2. Jogging

The simplest thing to burn fat you can do that is to jog or trot. Jogging can be done anywhere as long as there is a path to run. In order to more effectively do jogging in the morning or evening.

3. Jumping

Jumping is movement took away jump with both legs up to the knee flexed 90 degrees. Doing jumping to a routine can burn overall fat mainly in the thighs.

That's 3 simple movements to burn fat, may be useful

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FREE FUN WAYS FITNESS AT HOME

You want to have a healthy body with perfect shape, but you do not want to go to a fitness center or gym. Maybe you do not have much free time, or you feel the price that must be paid is too expensive. Perhaps you feel uncomfortable practicing in a public place like that. Perhaps you recently signed up as a member of a gym, but the busy work of making you do not have time to visit the gym. There was no other choice, you can only do it at home. But you do not know, how fitness in the house is good and right?

Can Gym at home gives the same result as when we practice in the gym?

The answer, of course it could. Many exercise physiologist and health experts highly recommend Gym at home, especially for those who are busy. Reality faced today are almost all people do not have time to go to the gym every day.

Though a less healthy lifestyle, the food is full of preservatives, and the pollution we breathe everyday has the potential to cause disease in later life. Gym is one way to prevent our bodies from disease. That's the biggest reason why health experts recommend to fitness at home.

How to keep the results are the same as when we practice in the gym? The key is consistency. If done correctly, it is possible we can get better results than when practicing in the gym. Practicing in the gym without a regular schedule, in a way that is not true will only be a waste of time.

Another key after consistency is made fitness as a lifestyle. Make fitness as a routine. Take the time, place, and effort to do fitness every day. If you feel able to do this, then the ideal body that you would get in a short time.

Many health experts say that to design an effective fitness program at home does not require much effort and money. You can do an effective fitness program with simple fitness equipment. Some fitness equipment recommended is fit ball, push-up bars, dumbbell, and so forth. Such tools are enough to train all the major muscle groups in your body.

If you feel too heavy to buy these tools, no need to worry. Even without any tools or machines Gym you can still build muscle and burn calories effectively. As long as you know how, your dream will become a reality within a relatively short time.

To start the fitness exercise without tools, many physiologists mention that the most effective exercise is brisk walking, abdominal exercises and push-ups. It is some way of fitness at home are quite simple.

If you want to know the various ways other Gym, continue to read this article until the end.

How Fitnes at Home

5 Elements Fitness

According to some health experts, an effective fitness program has five elements. The good news, the Five Elements you can do yourself at home.

Gym five elements are:

1. Heating.
2. Cardiovascular exercise (aerobic).
3. Resistance training (strength training).
4. Exercise flexibility.
5. Cooling (cool down).

Heating can easily do by means as simple as walking outside the house, or walking on a treadmill. You can also warm up the bike fitness wear, or more popularly known as a stationary bike. If you choose to wear heating fitness bike, you can do so at a slow pace. Do not be too quick in the beginning of the heating. Do not get out of breath before you enter the core exercises.

For cardiovascular exercise, you can do so in a way that is equally simple. Examples such as running faster. If you choose to use fitness bike, you can pedal with a little more quickly. You can also do aerobics while watching video guide aerobic widely available on the market, or do jump rope. Basically, do whatever you like. The purpose of this exercise is to make your heart beat faster.

Resistance exercise you can do with a few simple movements such as squats (squats), sit-ups and push-ups. If there is, you can also use dumbbell small size, or weight bar. Whichever you like, just do the exercises regularly. The result would you feel later on.

Increase the flexibility of your body by stretching on the floor, or doing yoga. At the end of the training session, the movement of cool down or cooling should be similar to the movements you do during heating. If when you do the road slowly warm up on the treadmill, at the time of cooling you should do the same. Some health experts contend, cardiovascular exercise at low levels can get your heart rate back to normal, that is, back to a resting state.

Be sure to warm up and cool every time you do fitness at home. Both things are equally important. You will not get the maximum results if you miss two elements. Skipping one of which is also not a good thing.

If one day you lack the time to exercise, try to keep practicing fitness. Busyness should not be a reason not to fitness. Remember, to get maximum results, make fitness as a lifestyle. You have to do it every day, whether you have time or do not have time.

If you only have a little time, increase the intensity of exercise time. If on a normal day you train for 60 minutes, and now you only have time no more than 20 minutes, do exercise harder. Try to force themselves during the twenty minutes. If in regular days you do jogging relax, do a quick run. Thus, fitness training will continue to make a positive impact on your body.

You can increase the intensity of strength training (strength workout) by conducting joint exercises. What is a joint exercise? This is an exercise that focuses on several muscle groups at the same time.

For example, you could do squats (squat), either with or without a load, which trains the quadriceps, hamstrings, buttocks, and calves. Then do push-ups involving chest muscles, deltoids, biceps, triceps, and even abdomen and upper back.

If you have trouble making fitness exercise program itself, there are many fitness videos scattered on the internet. Some videos require you to pay before they can watch it, and some videos available for free on video sharing sites such as YouTube. On sites like YouTube, you will not only get a video about fitness training. You can even learn kickboxing, belly dancing and break dancing. You can also find a video or a book contains a fitness training at the local bookstore. Among the various options, be sure to choose an exercise program that best matches your current health level.

Started Fitness Exercise at Home

If you are a beginner, try to do cardiovascular exercise for thirty minutes. Do it at least three times a week. For strength training, doing at least 20 to 30 minutes in one session. Do it three times a week. Make sure you've been strength training covers all the major muscle groups in the upper body, lower body, stomach and back. For each strength exercise, do three sets consisting of 10-15 reps.

Whatever type of exercise you do, make sure you start slowly. Increase exercise slowly, both in terms of duration of exercise, and intensity of exercise. Do not forget to pay attention to your body.

Focus on the muscles that you think should be more focused. You should be able to feel every exercise you do. If you train your stomach but you feel the pressure in the neck, then your workout is not quite right. Close your eyes, and start to feel your body.

If you choose a gym at home, it is very important to keep motivated. You should know the things that can motivate you to continue practicing.

Gym at home has several advantages. But there are also some disadvantages that are ready deter you have a dream body. Disruption of telephone, children, internet, terlevisi, even refrigerators can derail your workout at any time. If you are at home, it would be very easy to forget about exercise and do other things that you think should be done immediately. Once or twice, you understand. Long, eventually your fitness program stopped midway.

Some experts have suggested doing fitness exercise in the morning. This is the most appropriate way to stay motivated, while avoiding a variety of disorders. According to studies and surveys conducted by the American Council of Exercise, people who exercise in the morning are usually more able to be consistent in doing fitness program.

Many experts advise to make fitness exercise as the first thing you do in the morning. Make it as routine. Initially may be heavy, but after a long time you will get used. This will be very beneficial for your body.

How Fitnes at Home True

Health experts give a few other tips for you who prefer to fitness at home. Tips include:

• During the practice, boredom definitely came over. No matter how much your commitment boredom surely come a time. To avoid boredom in practice, try to always give a challenge to yourself. Always looking for the latest fitness movement, or the latest fitness methods and apply that you find particularly challenging. How do I find the latest fitness movement? You can buy your favorite fitness magazine and saw some article that addresses this issue. You can also surf the internet to find a fitness program that you have never tried so far. Alternatively.  There are many fitness programs attract a decent try at home.
• Find a partner in the practice. If at any time you feel lazy to practice, there will be friends who remind your main motivation in fitness training. If you practice alone, you will tend to find excuses to stop practicing. These partners can be anyone. Husband, wife, children, relatives, neighbors, anyone. The important thing you and your partner have a clear motivation and commitment. You and your partner should also remind each other if one looks lackluster in practice.
• Create a workout schedule. Plan each exercise you will do. Grab a calendar and a memo, then write your exercise plan within one month. If something happens and you have to change one or two training sessions, done immediately reschedule as soon as possible.
• As I have written in previous articles, always use a journal to record your progress. Write any breakthroughs you might do in each workout session. When you feel lazy and decided not to practice, write it anyway. This can be helpful at a later date to determine the schedule that is more suitable for you. Noting the things that make your mood down or up to practice. For example, if you eat the egg whites in the morning, then go straight up your mood. It is important to keep the mood is always stable. So that the ideal body that you desire can you get faster.
• Set your goals in practice. Do you want to have six pack abs? Do you want to lose weight by 10 kilograms? Create objectives as detailed and specific as possible. Your goal should be realistic. Objectives that are likely able to achieve in a certain time span. Unrealistic goals will lead you to disappointment. If you make something specific achievement, give a gift to yourself. Yes, no matter how small achievement. This prize could be the latest fitness magazines, the latest fitness clothing that you seek, or a new pair of sneakers.
• Get enough rest, stop smoking, stop drinking alcohol, eating nutritious balanced meals. Only that way you can get the body shape you desire in a short time. If you do fitness but still have a poor lifestyle, then this is like the sea salt. Futile. Do not get the time and energy you spend your hard-earned to be in vain. Stop bad habits, and have a healthy lifestyle from now on.
• These tips are the most important among other tips. Make fitness exercise as an important part of your life, such as eating and sleeping. Attain your body is in desperate need fitness. You have to have the mindset that the fitness program you are living now is a lifestyle change. Change for the better. That is, your fitness program has no end. Just like eating, drinking and sleeping, your fitness activity that ended when death approached. If you think that a health or fitness need only be done within a month, a year, or within a certain time, then change your mindset. Make fitness as an integral part of your life.

Thus engrossed guide how fitness at home. Hope this article is useful, and we hope you can get the ideal body that you desire in the shortest time possible. Until meet in the articles how the next fitness, and good practice!

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TIPS FITNES - THE MOST COMPLETE GUIDE

Do you currently decide to start practicing fitness? Congratulations! You have taken the first step to have a more healthy body and fit. Read More How Fitness - The Most Complete Guide to completion, and you will get into shape in no time.

Many health experts say that the practice (Gym) is a wonder drug. According to experts, fitness can cure various diseases, such as some forms of heart disease. Gym has been proven to prevent and cure people of cancer. Gym can help cure arthritis or rheumatism. In some cases, Gym also has healed people from depression.

In addition, of course we also know that other fitness benefit, which helps you lose weight effectively. Gym is able to make your body become lean and contains solid look.

To get all the benefits of it, of course, there are conditions. Your body must keep moving and moving. This does not mean you have to follow a strict pattern of fitness, time consuming, and in severe levels (although actually it is able to deliver a truly maximum). In fact, you can get the benefits of various types and levels of fitness exercise.

If you want to lose weight, and also have a healthy body, then fitness is the answer. Most importantly, you do regularly fitness and feeling good. Pleasure is the key. If you do something with half-and-half, then the result would not be maximal.

Can not wait to have a healthy body with the ideal form? Through this long article, CaraFitnes.com will help you understand how fitness is good and right for beginners.

Preparation phase

The first thing you should do is to evaluate, Gym shape as what you should do. Are strongly advised to consult first with a doctor, particularly for those who suffer from serious disease and for those who are aged over 45 years. In consultation with a medical expert, you will know how heavy exercise you can do. This will minimize the risk of malicious that may arise.

But in fact, the right fitness exercise almost no risk for anyone with health conditions like anything.

Once you have done the evaluation, the next step is to set goals. For example, if you want to practice three times a week? Do you want to look ideal body shape? Or do you want to lose weight to 10 kilograms? Whatever it is, specify the destination. This will make your workout more focused.

Make sure the destination you create has the following three elements:

1. Clear
2. Realistic
3. Short / No rambling

Please note, however, that the condition of your health, whatever your goals, start any fitness exercise with caution. Starting slowly, the load is not too heavy, and time is not too long. Most beginners make the mistake to start fitness training too aggressively, because it thought that only in that way they will get instant results. When finally their bodies ache, fatigue, or even injured, they finally gave up.

Most of the starters I encountered surrendered for exercise too much in the early phase. After the exhaustion and did not go get the expected results, they suddenly stop practicing. We need to do in the initial phase is habit forming, or habbit. The formation of this habit is a factor of importance. A stone can be perforated for water droplets continuously. Doing fitness exercise as well as the water droplets, which gradually but consistently. The results you get will be maximum.

Remember, nothing is instant in the world. Everything needed process. If you want maximum results and last a long time, do everything slowly. Enjoy your workout.

Term in Fitness

Before starting a fitness exercise at the gym or fitness center, there are some terms you need to know. Here's a list of terms commonly appears on fitness exercise:

Stretching (Stretching)

The type of exercise that aims to improve and strengthen the range of motion of the joint. In general, muscles, tendons, and joints will become shorter over time. This is due to aging, as well as the activity of the body is less active (example: too long working at the computer without ever exercising).

Strength Training (Strength Training)

Some call it weight training, or resistance training. This type of exercise aims to increase strength and muscle function. The focus of this exercise is to strengthen each muscle group. Examples of this type of exercise is weight lifting and push-ups.

Maximum Heart Rate (Maximum Heart Rate)

The maximum heart rate is certainly based on a person's age. Estimated heart rate associated with the maximum age of a person. How do I know your maximum heart rate? Use this formula: 220 minus your age. The result is an estimate of the maximum heart rate. Please note, this is only an estimate.

Set

This term is usually used when we talk about strength training (strength exercise). The purpose of this term is to repeat the same exercise in a certain count number. For example, push-ups 15 times, then rest for a minute. Push-ups 15 times it is called a set.

Reps (repetition), or Rep

The point is repetition. This refers to the amount of movement you perform in a set. In the example set of push-ups on top, we did 15 reps. If you do 15 reps, which means you do 1 set.

Heating (Warm Up)

When doing the exercises, the muscles, joints, and tendons in your body will stiffen. The heating is done to prepare your body before experiencing these tensions. Your body can be heated with light aerobic movements like walking. When you walk for a few minutes, the intensity of the blood flow in your body will increase. In effect, the muscles and joints will heat up. At the end of the warm-up session, is a good thing to do stretching (stretching). Keep in mind, warming up and stretching are two different things. Stretching or stretching included in one motion cooling (cool down).

Refrigeration (Cool Down)

It was a light movement sessions are you doing to cool your body after heavy exercise. For example, after you walk on a treadmill, reduce speed for a few minutes. Walk slowly until your breathing and heart rate back to normal.

Examples of How Fitness For Beginners

Before starting a fitness exercise, it is very important for you to warm up. Similarly do some light stretching exercises. But do not waste your energy on this session. Save your energy for core exercises. Also do not forget to save energy in order to cool down and stretch after the exercise is completed core.

Virtually all health experts stressed the importance of warming up before doing fitness exercise. Heating, according to some health experts, like oil that lubricate the engine of the vehicle. Without oil, the engine will quickly overheat and eventually broken. You certainly do not want your body is damaged, do not you?

After a considerable warming, health experts recommend three types of exercise for your overall fitness exercise. These three types of exercise are: cardiovascular exercise, strength training (strength exercise), and flexibility exercises. These three exercises should not be done at once, but do each of these exercises regularly can make your fitness increases dramatically.

Here's an explanation of the three forms of the exercise in more detail:

1. Cardiovascular Exercise

Start by doing aerobics. Examples of aerobic movement is walking or running. In one session, do at least 20-30 minutes. Perform aerobic exercise 4-5 times a week. Make sure you practice hard enough. There are ways to tell if you've been training hard enough, or not. The trick is, sing while practicing. If you can sing easily, meaning that you do not practice hard enough. Add your exercise intensity.

2. Strength Training (Strength Exercise)

Start by doing one set of exercises that focus on each of the major muscle groups. Do not use a load that is too heavy. Burden could risk making your muscles hurt. Use the load that fits to your body. How do I measure it? Use the load you can lift as much as eight to twelve times in one set. If you want to increase the portion of practice, do not add dramatically. Add gradually, both in terms of weight, number of repetitions, or the number of sets. To optimize the results will be, do strength training at least twice a week.

3. Flexibility Exercises

Many health experts recommend stretching, slow, static, and continuing for three to seven days each week. Try to perform each stretch for ten to thirty seconds.

If you are in doubt whether the movement of the exercise you are doing is correct, please hire a personal trainer. Do not be too long, just one or two sessions only. Some fitness centers provide free coaching sessions when you have just joined. Take this opportunity to learn the basic movements. Furthermore, you can develop yourself in various ways, such as read tips and tutorials on this CaraFitnes.com website.

How Fitnes at Home

Gym should not be done in the gym. You can do it in your home comfortable. You also do not need to buy expensive fitness equipment. You can do exercises that nourish your body with heavy use. Exercise is meant is the squat (squat), the knee bends, sit-ups and push-ups. If you have a little money, it is advisable to purchase fitness equipment that is affordable to your pocket. This will make the training more effective.

If you prefer to fitness at home, some health experts advise buying home fitness equipment below:

treadmill

This is a home fitness equipment that is most in demand. This tool is great for cardiovascular exercise. If you choose to practice wearing this tool, start with a low intensity for 30 minutes. Do a "test sing." If you can sing easily, meaning the intensity of your workout is still lacking. Add slowly until you start panting and difficulty in singing.

Fitness Equipment "Free Weight"

Fitness equipment are included in this category are barbells and dumbbells. In general, the difference between these two tools is, longer than the barbell dumbbell. For beginners, it is advisable to wear a dumbbell. There are types of adjustable dumbbells that weigh. This dumbbell can use if you're new to fitness training.

Strength Training Equipment (Strength) Other

Included in this category is the weight stack (shaped plates with cables and pulleys), flexible rod, and a flexible band. Some experts say that the flexible band is great for beginners, because usually provided instructions are easy to understand on this instrument. However, the use of this tool for the long term is not recommended. In a long time, the muscles of your body will adapt to this tool. You'll need another tool that is more challenging.

Stability Ball or Swiss Ball, or Exercise Ball

While these tools with user guide, but many experts recommend for beginners to avoid the use of this tool. If used incorrectly, then the consequences would be fatal for the body. If you can not maintain balance, it is probably for a very big fall. As a result, the body can bruise and injury. If you are interested in doing the exercises wearing these tools, learn how to use them well. Use of good will give a very nice effect on your body.

Video Training Fitnes

There are lots of fitness training videos that you can watch for free on YouTube. You can also buy several fitness DVDs are usually sold at a gym or fitness center. If you choose to watch video fitness exercise, make sure you watch it first to complete. Do not until you try to follow the instructions, when you have not watch until the end of the video. Why should it be to finish first? At least we could observe the structure and form of exercise appropriately. For maximum results, it is advised to exercise in front of the mirror. The goal, for each form of exercise we can do it right. If there is no mirror, you can ask the people closest to watching every move you make.

Thus tips and a brief tutorial on how fitness. Hope this article helps you get the body you desire. Congratulations to practice

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HOW FITNESS IS GOOD AND TRUE

You want to know how fitness is good and right? You want to start practicing fitness but confused where to start? You want to start doing weight training that is true, but do not know where to start? You are desperate to enter the gym, or a gym, and you do not know how to use fitness equipment in there? No need to worry. Read this article to complete, and you will get answers to these questions.

On this occasion, I will explain the basic rules to start doing fitness program whatever your goal; whether it's to add strength, lose weight, increase muscle, or just improve the vitality of the body. Whatever your goal, this article will help you start a fitness exercise in a way that is good and right.

If you often fail when dieting or cardio exercise, then try to do strength training (strength training). Strength training provides results far faster and far more optimal than diet or cardio exercises. 

Consistent exercise (over two times each week, for twelve weeks) can provide the following benefits:

• Increase the size of the muscle fibers;
• Increase the contractile muscle strength;
• Increasing the power of veins;
• Increase the strength of ligaments.

Can hardly wait to see how fitness is good and right? Read this article to completion, practice all the techniques described in this article, and you'll get the perfect body in no time.

Some Fitness Exercise Etiquette in Gym

• First, always bring a towel when practicing in a gym or fitness center. Use the towel to wipe the fitness equipment you've used recently.
• Make sure you put the dumbbell or barbell that is over you wear into place, in order of severity. Do not let you put it carelessly, so as to make people want to wear it then becomes a loss to find a dumbbell or a barbell with a weight he needed.
• Do not extend the time you spend in wearing a fitness tool, when you know someone is waiting to use the same tools. If possible, practice alternating with the person. The trick, first you do a set of exercises. And submit tool for the person to do the exercises for one set anyway. Then, you can practice as much as one set. And so on. The key is good communication. Most people would want to do so, as long as you ask politely and respectfully.
• Leave your communications tools in a locker, or in a vehicle. Mobile phone or smartphone you will only disrupt your focus and concentration. Get rid of all of it during the on-going exercise.

Some Common Mistakes to Avoid in Exercise Fitness

• For starters, do not directly practice tool wear too heavy, which is not in accordance with the ability of your body. Always start training with a lightweight tool, or at least according to your ability. If after completion of the first exercise your body feels pain, it could be you wear a tool that weighs exceeds the capabilities of your body. If you continue reckless force that weighs tool wear exceeds the ability, your body can be injured. Muscle group you are targeting in practice sessions would not be able to develop optimally.
• Conversely, do not also use the tools that are too light. If you just play it safe, the results would not be maximal. The muscles of your body will not develop as you would expect. Use heavy that if you can lift for 10-20 times. After some time, increase its weight little by little. Only in this way the muscles in your body can develop well.
• Perform reps too fast. The muscles in your body will not grow if you lift weights too fast. Lift up the weight slowly. Try not to be too slow. By lifting the weight slowly, the muscles in your body will develop slowly but surely. You will also reduce the risk of injury.
• Resting too quickly, or rest too long. Both are not good for the development of your body. During breaks in the break between sets recommended is between 30-90 seconds. With the rest in the right time on a regular basis, your body will become conditioned to always fit.

How Fitnes Good and True

Guide to Exercise This

The exercise is designed to achieve wellness and overall health and maximum. Gym workout is designed for beginners who have never been to fitness at all, and also for those already skilled in this field.

Most of these exercises wearing fitness equipment engine manifold. It was deliberately designed for beginners who parts his joints still less powerful. Another aim, so that the exercise could be more stable in terms of gestures. If you start with lifting weights, wearing fitness equipment type "free weight" such as dumbbells and barbells, you can get injured because the movement is not stable.

Use the machine to make parts of the body weak get strong enough support. Gym machine also makes muscles that are focused to be trained to become strong enough, before you later decide to practice to wear a "free weight."

Here's a guide to this fitness exercise:

• Do exercises at least two times each week. Strength and fitness was significant only will you get to do the exercises twice a week.
• Take one day off in between days of training.
• For best results, do a set that contains at least 8-12 reps. Remember, always use a load that is not too light and not too heavy.
• To get the perfect body shape, two sets (each consisting of 8-12 reps) should be carried out until your muscles are no longer able to continue. If your muscles are exhausted, do rest for 30-90 seconds.
• Do not lift weights too fast. One reps least you can do for 4-5 seconds. Do it slow and steady.
• Rest minimum of 30 seconds each set of exercises. Not more than 90 seconds. Take breaks between each exercise for 1 to 2 minutes.
• 
  

How Fitnes Good and True for Beginners

heating Cardiorespiratory

Cardiorespiratory related to the heart, lungs, and blood vessels. Which became the focus of the exercise is the heart and respiratory system.

Warm up for 5-10 minutes cardiorespiratory moderate intensity. You can use a treadmill or elliptical trainer. If you like, you also can do simple exercises such as walking, or doing jump rope. The focus of this warming is to train the large muscles, increase blood flow, and heat up the muscles.

Weight Training

leg Press

Sit on the leg press machine. Put both your feet tapping footing leg press machine. Keep the same width as your shoulders. Hold the handle grips, or the side of the chair. Bend your knees, and lower weight on the foot as far as possible. Try to position your hips are not changed.

Remember, do not lower the burden too much so as to make you curl your hips off the chair. Then, slowly, push the load. Use the power of which is concentrated in the heel. Do not use the power of the toes. When the load has reached the highest position, do not "lock" your knees. Having arrived at its farthest, lower back load slowly. You can vary the position of your feet to make a variation of the angle of the muscles.

leg Extension

The next exercise is to use the leg extension machine. There are several things you should consider. First, sit down and find the most comfortable position. Adjust footing (pad) and / or the seat so that your knees hang. Footrest should be in the lower part of the shin. Hold the handle firmly, and make sure your hips are not lifted as the exercise progresses.

Now, move your feet, up to your knees straight. Make sure your sitting position remained flat. You can add to the load slowly. Key position for a few seconds, hold briefly, then slowly return the leg to the starting position. Do it for a few reps. This exercise will make your muscles develop rapidly. Remember, do not swing the load. The truth is lifting slowly. A rocking motion will not give the maximum effect on your body muscles.

Lying Leg Curls

Position your body in a state of lying face down. Face down. Associate your heel on the ground rollers (roller pad). Position your legs should be straight. Keep footing (pad) was in the back of your ankle. Grasp the handle firmly in order to position your body has not changed for the exercise progresses.

Make sure the machine is in the stomach flat. Slowly, lift your legs until your hamstrings muscles to contract fully. Hold briefly, then lower the load slowly back to the starting position. Again, do not perform a rocking motion. Lift up with your leg strength slowly.

Seated Leg Curl

Perform movements such as the instructions contained in the seated leg curl machine.

Wide-Grip Lat Pull Down

To begin the exercise using this machine, position your legs just below the kneepad (footing for the knees). Your feet should be flat on the floor. Grasp the handles firmly. Pull the handle down. Position the handles in front of your chest. Bend your back a little bit.

Make sure your elbows remain under the handle. Stop with the position of the bar (rod) just in front of the collarbone. Slowly, return the bar to the starting position. Do not mirikan your body too far. Remember, tensile load using the power of your body.

Machine Bench Press

The use of this machine is the same as a regular bench press exercise, only this time use the machine. Follow the instructions that are usually printed on the machine of your choice. Be sure to perform each repetition slowly.

Machine Chest Fly

This tool is also known as the Pec Deck Fly. How to use as follows. Sit on the machine with your back flat on the mat (pad). Position your arm on the lever bearings. Position the upper arm approximately parallel to the floor. Push the lever with both hands simultaneously. Push your chest slowly so depressed in the middle. Return the lever to its original position, until your chest is wide open. Repeat several times.

Triceps pushdown - Rope Attachment

This exercise is basically exercise the triceps pushdown only with extra hooks a rope. Pull the rope as far as possible, according to the capability of your hand. The goal, so that part of your triceps to contract perfectly. Try to keep your body upright, do not tilt.

Machine Bicep Curl

Follow the instructions printed on the engine you choose. Every gym has a bicep curl machine in a different form.

Machine Shoulder (Military) Press

How to use the same as we use a shoulder press machine.

Ab Crunch Machine

Exercise using this machine as the movement of sit-ups. This machine helps add a load so that the muscles of your body develops the maximum. Read and follow the instructions on the machine that you choose. Be sure to do reps slowly and steadily. Concentrate wear your abdominal muscles to push the load. Meanwhile, make your feet relax.

Air Bike

Lie down in supine. Place your hands behind your head. Raise your legs so your thighs in an upright position. Keep the bottom of your feet facing the floor in parallel. Slowly, curl up and move your left elbow to the right side of the body. Lift your right leg, so that the right knee meets the left elbow. This movement is similar to the movement you do when riding a bike.

The exercises that I show in this article can form the muscles of your body perfectly. Do the above exercises in the same order. It's important for you to do exercises that focused on the largest muscle groups to the smallest muscle groups.

Fitness Correct Procedures

Some additional tips for the results that you get the maximum.

• Drink plenty of mineral water. Try to drink at least 8-10 glasses of water every day. Do not get dehydrated. Dehydration, or lack of fluids, will make your body weak. As a result, the exercise will not run optimally. During the on-going exercise, try to keep drinking plenty of water.
• Eat foods with adequate nutrition and balanced. Do not overeat. Keep your body gets protein and carbohydrate intake is sufficient. The point, in order to fit your body back after doing a series of strenuous exercise.
• Stay away from cigarettes, stay away from alcohol, stay away from drugs, stay away from fast food. All this will only damage your body. Exercises you can do is be useless if you eat it all.
• Record all things. What you are doing, and what you have done. Noting the development of your body. This will make you know what exercises to do to achieve the goals that you set at the beginning.

Similarly, how fitness is good and right that I can convey. If you have some additional tips, please write in the comment column. If you feel the great benefits after doing a variety of exercises that I recommend, you can also write it in the comments field.

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