Why Adjustable Dumbells Are Part Of Any Balanced Fitness Plan

Dumbbell exercise is a key component of every balancedexercise and fitness regime. Finding the right dumbbellsfor your own specific fitness program is important and thatis why adjustable dumbbells are ideal.

Adjustable dumbbells allow you to save space and timeduring weight training sessions meaning that you canpurchase a set for your own personal dumbbell exercizes athome or you can find a set at the gym and use those.

Adjustable dumbbells are even more desirable because youdon't have to purchase a large set of dumbbells in order tochange weight increments so your weights can change as yourincrease your strength.

With adjustable dumbbells you can adjust the dumbbells infive pound increments to increase or decrease the weightaccording to the dumbbell workouts you need to do.

To make the increase or decrease in the dumbbell weightsfor your dumbbell workout, you merely need to turn a dialthat is situated on the side of the dumbbells.

In order to add or release weight plates in adjustabledumbbells in the correct way, you should position the barand weight plates in the tray where you can then positionthe dial to the contoured end of the tray.

This ensures that you are changing the weights safely andeffectively so when you are actually using the dumbbells,you are able to turn the dial counter-clockwise to releaseweights and clockwise to increase weights during yourworkout.

This is ideal because it means that you can adjust yourworkout according to what kind of challenge level you arelooking for in your workout. The real benefit comes withthe fact that you can change these dumbbells every day ifyou want to.

Adjustable dumbbells are widely available for purchase fromfitness stores in your local area or from online catalogsover the Internet. Online companies and fitness stores thathave their own website will quite often offer fitnessequipment at well below retail.

Sometimes you can even have your dumbbell system sentdirectly to your home with free shipping, depending on howmuch you spend.

Two of the best brands of adjustable dumbbells are ProBelland Hex. ProBell offers a dumbbell system that sits on ahigh-impact nylon storage tray. Its plates are zinc dyecast and are coated to deliver long term durability. Hexdumbbells are also made from high quality iron casting thatis very durable over time.

So make adjustable dumbells part of your balanced fitnessroutine.

Four Fitness And Weight Loss Tips That Would Help You Feel Good About Yourself

Being overweight can be a real big problem. Your social life could be a bit less colorful and exciting when you are overweight. You are also at right risk of certain diseases such as hypertension and diabetes. You should start thinking about fitness and weight loss if you do not want to end up suffering from obesity related diseases. There are many practical fitness and weight loss programs that you can follow to help shed off those extra pounds.

Eating a Balanced Diet

Eating a balanced diet should be part of your fitness and weight loss program. Eating right is very important to keep your body well nourished. Contrary to popular belief, you do not need to starve yourself to become thin. You do not need to skip meals to lose weight. According to experts, skipping meals is not a long-term solution to your weight problem and it will not really help you achieve a healthy body.

Drinking Plenty of Water and Fresh Fruit Juices

According to experts, the person who is undergoing a fitness and weight loss program will not really achieve its optimum efficiency if they do not drink enough water and fruit juices. Studies show that your body tends to accumulate water in the most unflattering areas if you do not take in enough liquid. Taking in enough water daily will greatly help your body function well. On the other hand, drinking fruit juices will help nourish your body better and will help restore the moisture of your skin.

Walking and Climbing Stairs

Taking long walks at least three times a week is a great help to keeping yourself fit and healthy. Your fitness and weight loss program should include brisk walking. Not only will walking help you shed off extra pounds, if will also help you feel better about yourself. Studies have shown that people who take long walks outdoors a few times a week are less prone to depression than those who stay indoors most of the time. If walking outside is not a possibility due to bad weather then climbing stairs could be a very good way to keep fit. If you happen to live in an apartment building, you should try using the stairs every now and then instead of the elevator. Climbing stairs will burn a lot of calories and will build your stamina at the same time.

Workstation Health And Fitness For RSI

Repetitive Strain Injury (RSI) is now a major industrial disease affecting millions of people around the world. RSI includes conditions such as carpel tunnel syndrome, tenosynovitis and tendinitis - often collectively referred to as upper limb disorders, musculoskeletal disorders, occupational overuse syndrome (OOS), computer related injuries or cumulative trauma disorders, or CTD. Often the posotion of workstations and the design of the pc and accessories can affect how our health and safety.

1. Workstation Ergonomics

A well designed workstation is essential to maintaining good posture and reducing the risk of lower back pain and other computer related injuries.

2. Ergonomic Keyboards and Mice

There are quite a few ergonomically designed keyboards and mice available. The Microsoft Natural Keyboard is one example. This keyboard splits the keys into two panels - one for each hand, and angles each panel so that the hands sit naturally on the keyboard, rather than requiring them to be twisted into an unnatural position which is the case with normal keyboards. Many mice are now designed to fit neatly into either hand, and can often have a scrolling wheel, which can make scrolling through documents easier and less stressful than using scroll bars.

These ergonomic devices are generally more expensive than standard designs, but can be well worth the investment.
3. Ergonomic Use of Keyboards and Mice

The computer mouse was originally designed to make using a computer easier - it is much easier to point at a picture and click than to learn a relatively complicated series of keystrokes. However, research has shown that using a mouse is a significant cause of repetitive strain injury. Especially if the mouse is located at the same level and to the side of the keyboard - it's usual location. This requires extending your arm which introduces significant tensions and stresses in your arm, shoulder and neck.

The best position for your mouse is on a raised platform slightly above the numeric keypad on your computer. Also, if you reduce the speed of the mouse and the number of clicks you have to make you can greatly reduce the muscle tension in your arm and hand. Additionally, you can swap the primary and secondary mouse buttons (the left and right buttons), to change the mouse from being right handed to left handed. Using your left hand - or right hand if you are left handed - can take some getting used to, but can be very helpful if you are suffering from any aches and pains in one hand. Regularly alternating between left and right hands can also give your arms and hands a rest, thus minimizing the risk of developing any RSI condition. You can swap the mouse buttons using the Mouse applet in the Windows Control Panel - or directly from the Stress Buster context menu - with fewer mouse clicks and/or key strokes.

To reduce the mouse speed, open the Mouse applet in the Windows Control Panel, select the tab Pointer Options and move the pointer speed slider to the left to slow. Click OK.

To reduce the number of clicks you have to make, open the My Computer icon, then select Tools, Folder Options, and then under Click Items As Follows, choose Single-click to open an item.

If you can you should avoid using the mouse as much as possible. Most actions and commands can be carried out using keyboard shortcuts instead of the mouse. For example, to reduce the number of clicks you have to make with your mouse - as described above, you could use the following keyboard shortcuts:

1. Press the button on your keyboard to open the Windows Start Menu.
2. Use the arrow keys to select My Computer (or the alternative name you may have given to your computer), and then press Enter or Return. This will open an explorer window for your computer.
3. Hold down the Alt key and press "T" to open the Tools menu, then press "O" to open Folder Options.
4. In Folder Options, hold down the Alt key, and press "S". This will select the option Single-click to open an item.
5. Press Enter or Return to close the Folder Options dialog.

Windows Help provides extensive help on using keyboard shortcuts with Windows. Individual applications such as Microsoft Office also have their own keyboard shortcuts - with the appropriate help. Learning keyboard shortcuts can take some time, but once learnt, using them tends to be faster than using the mouse, and avoids much of the discomfort associated with the mouse.
4. Rest Breaks

All ergonomic experts agree that taking frequent rest breaks is essential to avoid the risk of computer related injuries.

You should take frequent "eye breaks" - staring at a computer monitor for long periods causes you to blink less often - resulting in dryer eyes. Every 10 to 15 minutes you should look away from your monitor and blink your eyes rapidly for a few seconds. This will refresh the tear film and clear any dust from the surface of the eyes. Additionally you should focus on something at a distance - preferably 20 feet or more away - look out of the window if you can - this will relax the muscles inside the eye.

You should take frequent short pauses or "micro pauses" - for 10 seconds or so up to a minute - every 10 minutes or thereabouts. You should take regular short breaks - for 5 minutes or more - every hour or so - maybe go for a coffee or a short walk around the office, and you should take a long break every two or three hours - for at least 15 minutes, or preferably 30 minutes to an hour. Exactly how long and how frequent your breaks are depends on your own personal preferences and working environment.

5. Stretching Exercises

Regular stretching is an essential part of RSI prevention and recovery, remember that your body is not designed to be sat at a desk for 8 hours a day clicking a mouse. Respect your body and give it the movement and range of motion it normally expects.

6. Posture

Good posture is essential to avoid repetitive strain injury and other computer related injuries. Well designed workstation ergonomics can help in maintaining a good posture.

* Make sure that you can reach the keyboard with your wrists as flat as possible (not twisted up or down) and straight (not twisted left or right). An ergonomic keyboard can help to keep your wrists straight.
* Make sure that your elbow angle is 90 degrees or more to avoid nerve compression at the elbow.
* Make sure that your upper arm and elbow are as close to the body and as relaxed as possible for mouse use - avoid overreaching. Also make sure that your wrist is as straight as possible when the mouse is being used.
* Make sure that you sit back in the chair and that you have good back support - especially lumber support.
* Make sure that your feet are flat on the floor. Use a foot rest if necessary.
* Make sure that your head and neck are as straight as possible .
* Make sure that you are relaxed. Forcing yourself to sit up straight can sometimes introduce unhealthy tensions in the back muscles.

7. Alternative Input Devices

There are a number of alternative input devices you can use, instead of the mouse and keyboard, which you might find helpful. Examples are the trackball, a graphics table and pen, a touchpad, and even voice control.

RSI is a very serious health risk, especially with the young people who are coming to any industry sector that has continuous use of a PC. You need to take all the actions and preventions necessary to help minimize that risk.

Why Exercise Bikes Might Be The Ultimate Fitness

Exercise bikes are the first things that come to your mind when you talk about home exercise equipments. Exercise cycles popularly known as exercise bikes have gained so much recognition that they are next to TV in demand and popularity among the household items.

The best part about workouts with exercise bike is that it has no side effects or no rules to follow. This makes it a tremendous gizmo to chop off that extra fat just like that. Most health conscious people keep the exercise bike in their home for fitness.

There are fundamentally two types of exercise bikes, upright bikes and recumbent bikes. Upright bikes are more like real bicycles with the exception that they do not run on road. Recumbent bikes on the other hand, have bucket seats and the pedals out in the front. These exercise cycles are fit for overweight people and those suffering from backaches.

Exercise Bikes the Easiest Way to Burn Fat

Unlike big exercise machines and gym equipments, exercise bike are simple to use and free from side effects. The functions of this exercise equipment are simple and everybody in you family, even kids can use it. Just sit on it, start pedaling and see your fat start burning.

The exercise bikes have a regulator gear to control the power exerted and you can adjust it according to the workout required. Adjustable seat and handle makes it possible for persons of all age and size to use the same equipment. You can't go wrong with an exercise bike. It counts your miles and gives better control on your diet management program.

Exercise Bikes: Mix Workout With Entertainment

The biggest excuse for inability to exercise is lack of time. Exercise bike is an appropriate solution for all such problems and excuses. If you are a TV buff and spend most of your free time watching TV, you can keep the exercise bike in the TV room and enjoy the movie or your favorite
soap while exercising.

You can even read a book, newspaper or help your kids with their homework while pedaling and burning out those extra inches from your waistline. You do not have to take a step out of your home for exercise and you can spend that time with your family and enjoy the workout without missing any important phone call.

Exercise Bikes-The Economic Exercising Alternative

Besides simplicity, the second best thing about the exercise bike is its cost. Bikes with several features are available to fit all the budget requirements. The basic equipment comes for as low as $50.

For a trial, you can even start with a used bike. There are ample of used bikes available on sale through online stores, auctions and garage sales. Moreover, the bikes have a long life and low or even no maintenance requirement. Select the right exercise bike for yourself and get going for a healthy and fit body.

Top 10 Worst New Diets

10. Reality TV Diet: Eat only foods that are consumed on various reality programs — i.e. Fear Factor, Survivor.


9. The Salad Bar Diet: Eat regularly at salad bars, but eat only what falls off plate onto tray.


8. The XYZ Diet: Only eat foods that begin with these letters.


7. The Dead Doctors Diet: Each week switch diets from Pritikin to Atkins' ,and back again.


6. .The Eat In Restaurants with Your Toddler Diet: Ideal for anyone who wants to consume less than three bites of food per meal. Also, involves a great exercise program for after eating involving leaping and chasing.


5. The Bikini Diet: Only eat while you're wearing a bikini. More serious dieters will take it to the next level where they will only eat while wearing a bikini and looking in a mirror under florescent lighting.


4. The Houseguest That Never Leaves Diet: Any house guest that is rude enough to impose for an extended period of time will certainly have no qualms about eating all of your food without ever replacing any. If you're interested in finding one of these people to help with your weight loss plan please contact me.


3. The Delivery Diet: Order food from various restaurants. Always give the delivery driver the wrong address to ensure food will not arrive.


2. The Rock Star Diet: Stay up all night drinking and partying. Sleep through most of the day and find yourself too nauseous to eat anything.


1. The Don't Hate Me Because I'm Beautiful Diet: Eat nothing but tell everyone that you eat everything and anything all the time and still stay slim.

Water Works for Weight Loss

Nothing quells the appetite like water, lots and lots of water. Start out with two quart bottles in the morning and carry one with you to work or wherever you go. If you like, divvy up the 64 ounces of water into eight (8-ounce) bottles or four pint (16-ounce) bottles to carry around with you all day. Freeze half of them the night before and they will last all day, even in a hot car. Keep some unfrozen so they will be ready to drink immediately.

Yes. You will have to make more frequent bathroom trips, but it is worth it. Drink your 64 ounces of water before dinner, if possible, so you're not up half the night going to the bathroom.

Water not only fills you up and lessens your appetite, it prevents those "hungry horrors" we all encounter when our blood sugar drops and we reach for cookies, candy, ice cream, fries or other high-calorie treats. Water also flushes out the system, rids the body of bloat and toxins and rosies up the complexion. Now, start splashing.

Fit For Life: A Healthy Lifestyle - Start Walking

More than 50% of all Americans are overweight or obese. These are conditions that contribute to the risks of chronic health conditions. These conditions include high blood pressure, diabetes and coronary heart disease. America's increasing lack of physical activity has helped make this problem a weighty issue.

There is good news. You can start to do something to put physical activity back into your day. It can begin with something as simple as a walk around the block.

If you are looking for the gold standard of exercises walking is it. It uses nearly 200 muscles, it is safe, inexpensive and it is a fun activity that just about anyone can do.

The benefits of walking include:

• Helps you lose weight and keep the weight off
• Increases your energy level
• It is a great time to be with a companion or to be alone - your choice
• Reduce your level of stress
• Increases your cardio fitness
• Enables you to maintain your current weight
• Reduces your risk of developing serious health problems
• Allows you the opportunity to achieve a more restful sleep
• Tones your muscles
• Makes you feel great!

Tips To Get Started

Going from doing nothing to starting a walking regime can feel overwhelming. It does not need to be so if you start with some simple techniques. While they may appear basic remember that most folks simply do not participate in any of the following suggestions.

When safe and available use the stairs versus the elevator or escalator. Walking and stair climbing, a fantastic combination.

Take a walk during your lunch hour.

Make your dog happy - take Fido for a walk. No dog? Walk the neighbors dog. You'll both benefit.

Don't grab the best space in the parking lot, grab the one farthest from the door then walk. A side benefit of this strategy is less door dings as you will likely have plenty of room to park!

Incorporate a walk into a business discussion. Fresh air may inspire fresh ideas.

March around the room while on the phone, or a least pace.

Walk in place while you are watching TV.

Eat a healthy dinner and then skip the couch. Head out the door for a walk.

Are you a bus or subway commuter? Get off one stop early and walk the rest of the way.

Great family activity: plan a hike or physical outdoor games with your family.

Walk to consult with colleagues in the office versus calling or email.

So plan a walking schedule that includes 30-60 minutes of movement per day to achieve health benefits. Set goals, write those goals down and get moving. Start walking slowly with a 3-5 minute warm-up and then build speed and distance as you feel more comfortable. End each walking session with a 2-3 minute cool-down of slow walking. This cool down allows for your heart rate and blood pressure to gradually return to normal. After your walk is a great time to do some light stretching.

Always check with your doctor before any new physical activity program