Workout for better sex and to me good in bed!

Better sex doesn’t just involve technique. Keeping a fit mind and body can increase your enjoyment of bedroom antics.

Thought about leading a healthier lifestyle but haven’t gotten around to doing it? Here’s a possible incentive: Experts say people who are mentally and physically fit are more likely to have good sex lives.

“If you feel good about yourself, you are in a better position to feel good about relationships, including your sex life,” says Karen Zager, PhD, a psychologist in private practice in New York City.

“When one is not feeling well, and is exhausted, it can certainly have a negative impact on the quality of one’s sex life,” says Saralyn Mark, MD, a senior medical adviser at the Office on Women’s Health.

This may all seem intuitive, yet many people find the road to a fitter mind and body to be bumpy, especially if it involves losing weight, starting an exercise program, reducing stress, or getting enough sleep.

One big reward, though, is to look and feel better — arguably a plus for good romantic and sensual activities.

Eat Right

While there is no proven connection between a balanced diet and bedroom performance, a poor diet can cause health problems that can possibly interfere with sex.

Studies show animals that get too few calories tend to have weakened immune systems, says John Allred, PhD, professor emeritus of nutrition at Ohio State University. He says illness can be a big hurdle for pleasurable intercourse.

“If you have heart disease, then you might be taking medication that would inhibit sexual activity, or you might be afraid to have a heart attack,” says Allred. “If you have the flu, a high fever, or just don’t feel good … any of these things would be a turn-off.”

Mark Kantor, PhD, associate professor of nutrition and food science at the University of Maryland, agrees, saying, “You will feel sexy if you look and feel good.”

A way to do that is to eat an overall balanced diet and to exercise each day. The two go hand-in-hand, says Kantor, as demonstrated by today’s obesity problem, in which people eat too much food and aren’t active enough.

Move That Body

Being physically active can be a natural Viagra boost, according to the American Council on Exercise (ACE), which recommends 20 to 30 minutes of moderate exertion a day.

“Men and women who exercise regularly are going to have increased levels of desire,” says Cedric Bryant, PhD, ACE’s chief exercise physiologist. “They’re going to have enhanced confidence, enhanced ability to achieve orgasm, and greater sexual satisfaction.”

If that isn’t motivation enough to work out, consider this: Researchers have found that there is a correlation between waist size and a man’s odds of having erectile dysfunction (ED). The larger the man’s waist size, the greater his chance of having ED (because of a higher risk of underlying cardiovascular disease).

Move That Body continued…

Need more positive reinforcement? Studies show that regular, moderate exercise can have a positive benefit on major sexual problems, such as ED in men and low libido in both men and women.

It only makes sense, say experts, since ED is often caused by poor blood flow to the penis, and exercise can improve the body’s ability to pump and circulate blood throughout the body.

The same can be true for the ladies. In one University of Texas at Austin study, physically active women who watched an X-rated film had a 169% greater blood flow to the vagina compared with when they were inactive.

And there’s more good news. Mark says exercise can promote the body’s release of hormones important for sexual arousal, increase aerobic capacity and muscle strength, and boost self-body image — all definite benefits for between-the-sheets play.

Sweet Dreams

For many of us, a good roll in the sack requires energy and the right mood — elements that can be compromised when we are sleepy or tired.

While there is no direct relationship between slumber and better sex, a National Sleep Foundation (NSF) poll, conducted in 2002, shows people’s moods can be affected by the amount of shut-eye they get.

People who sleep less than six hours are more likely to report they are tired, stressed, sad, and angry than those who sleep more than eight hours. On the other hand, those with few sleep problems tend to report they are “full of energy,” “relaxed,” and “happy.”

In his practice, Russell Rosenberg, PhD, director of the Northside Hospital Sleep Medicine Institute in Atlanta, says chronic sleep-loss patients report not only being too physically tired for sex, but also having decreased libido.

Unfortunately, lower sex drive, tiredness, and grouchiness are the least of worries with sleep deprivation. Research shows people who don’t catch enough winks tend to:

• Get into more accidents. Inadequate sleep affects perception and motor skills.
• Find it harder to lose weight. Not enough shut-eye can affect the body’s ability to metabolize carbohydrates.
• Have an increased chance of a hormonal or metabolic disorder, which can indirectly put you at risk for medical problems such as type II diabetes and heart disease.

All of these consequences could undoubtedly put a damper on a person’s sex life.

Rosenberg recommends trying to increase your total sleep time, even if it’s just adding a half-hour or more per week. “Try it, and see how it affects your sex life,” he says.

Relax

The brain may be the most important sex organ of all. It is perhaps in the mind where beliefs take hold and flourish about the effects of certain foods on sexual prowess, even as scientists deny any direct connection between diet and erotic fitness.

It is in the mind that people feel self-confident when they like the effects of exercise on their bodies. It is also where they feel happy and energized once they’ve gotten enough sleep.

Yet the inner workings of the brain can also keep a person from focusing on the delights of bedroom actions.

“In order to have a really healthy and pleasurable sex life, you have to be able to dismiss work; you have to be able to unwind and experience pleasure,” says Zager. She says this means being able to temporarily forget about what your boss said, what was in the memo, what bills need to be paid, and what the children need.

Sex requires relaxation and time, adds Zager, noting that some couples may be too stressed and busy to enjoy or even have intercourse. She suggests setting priorities.

“Just how important is sex to you and your partner?” asks Zager. If it is vital to your relationship, she advises finding a way to work it into your schedule and working on making yourself less stressed or tired.

Some recommendations include eliminating some activities from your busy life, delegating jobs to someone else (by giving it to a partner, or hiring someone to do it), and doing an across-the-board cut in time spent on each activity.

To unwind, Zager suggests taking 5 to 30 minutes either to walk, meditate, take a hot bath, do yoga, or sit by yourself. This time can help charge personal batteries and can help make transitions between your work, family, and sex life.

To Your Bedroom Health

Living healthy may, indeed, have its benefits. If you eat a balanced diet, exercise regularly, sleep enough, and take time to relax, there’s a good chance your life between the sheets will improve.

Of course, there is no guarantee. But, as Zager says, it all forms a really good foundation.

“If you’ve got a good foundation of stress management, and setting your priorities, and taking good care of yourself, then on top of that, you can build relationships with other people and an enjoyable sex life,” she says.

 

 

Take a Shortcut to Fitness With Circuit Training

While her kids are at dance class, Elaine Magee goes two doors down to Curves gym and knocks out a 30-minute circuit-training workout designed to exercise every muscle in the body.

Actually, because she is a dancer and exercise devotee, Magee, — better known as WebMD Weight Loss Clinic’s “Recipe Doctor” — is not the typical client of Curves. The 10-year-old franchise operation, which now owns one in four gyms in the United States, targets sweatsuit-wearing, overweight females in their 30s who may have never worked out before. There’s little Spandex in sight. No juice bar. No hunks. And the workout? Simple. Just music, an array of circuit-training machines, and the command to “change stations.”

With the popularity of Curves, circuit training has come into its own, although it’s been around for decades. And though the Curves philosophy appeals to many, you don’t have to join any particular gym to reap the time-saving fitness benefits of a circuit workout.

What Is Circuit Training?

Circuit training is short bursts of resistance exercise using moderate weights and frequent repetitions, followed quickly by another burst of exercise targeting a different muscle group.

Because the exerciser switches between muscle groups, no rest is needed between exercises. This gets the heart rate up, which usually doesn’t happen during resistance exercise. Sometimes, to up heart rate further, aerobics are sprinkled between the resistance exercises.

“The stations are all set up with the right machines when I get to Curves,” Magee says. “They are set to give more resistance the faster you go, so you don’t have to adjust that. There are 15 machines. So you go on one machine for 30 seconds, and then jog on a pad for 30 seconds. Then you go on the next machine, and then jog. Once around [the machines] — 15 minutes. We go twice around. Then you’re done!”

A recording signals when to change machines or jog. Every 10 minutes, the exercisers check their heart rate.

“Ideally,” says Wayne L. Westcott, PhD, fitness research director at the South Shore YMCA, in Quincy, Mass., “you get to 40% to 60% of maximum heart rate.”

Why Circuit Training Works

“I am not there to lose weight, but to firm and tone,” Magee says. “But I have noticed that my pants are looser.”

Westcott cites the “classic” Cooper Clinic study done in 1982, which studied the effects of doing a circuit workout three times a week. The study had 77 participants, who were divided into three groups.

“One group did not train at all,” Westcott says. “One group just did the weights. And the third group jogged in between the weight sessions.”

Not surprisingly, the group that didn’t train saw no improvement in its cardiovascular fitness. The weights group improved cardio fitness by 12%. And the weights-and-jogging group improved 17%. (The weights group also improved strength by 17% and the weights-and-jogging group improved strength by 22%.)

Is Circuit Training Enough?

According to Westcott, a circuit workout improves both strength and endurance, and jump-starts metabolism.

“When those women leave the gym, they are still burning a third more calories than they did in the workout — and this goes on for hours!” he says. “Once you build muscle, muscle burns more calories [than fat], so you continue to burn more.”

Although weight training has traditionally been a male pastime (think Ah-nold), it’s important for women, who tend to lose muscle mass at the rate of 1% per year in their late 30s and 40s. This muscle often gets replaced by fat. But you need muscles to cushion joints and help protect against osteoporosis, among other benefits. That’s not to mention the trimmer, tighter appearance you’ll gain by toning up.

Circuit training works because it’s short and sweet and people actually do it. (Many gyms, as well as a chain called Health Inspirations, offer circuit training to both sexes.) “It’s brief, it’s basic, it’s consistent; no frills, over quickly” is how Westcott puts it.

Is Circuit Training Enough?

But is a 30-minute workout enough? “I hate that question,” says Cedric X. Bryant, PhD, chief exercise physiologist of the American Council on Exercise in San Diego. “Speaking purely scientifically, 30 minutes is probably not enough to maintain normal weight over a lifetime.”

The Institute of Medicine recently recommended an hour of exercise a day.

“However,” Bryant continues, “this [circuit] is often done by people who weren’t exercising before.” And he sees why many people are drawn to Curves in particular. “The environment is conducive to comfort — there is no intimidation factor,” he says. “You are not surrounded by so-called beautiful people and figure you’re so far from the norm, why bother?”

Even if your circuit workouts include jogging intervals, Bryant recommends adding some brisk walking or other aerobic activity to your day. “Do things you enjoy!” he urges.

Circuit Training at Home

If driving to the gym (much less working out in front of God and everybody) is a deterrent, Westcott recommends setting up a modified circuit at home. This way, you can also tailor your circuit to your fitness level. Beginners, for example, might use 5-pound weights and move up as their strength improves.

Your home circuit could go like this:

• 30 seconds of squats
• 30 seconds on a stationary bike, or jogging in place or on a treadmill

 

• 30 seconds of lunges (watch those knees!)
• 30 seconds of cycling or jogging

 

 

• 30 seconds of chest presses on a weight bench or sturdy table
• 30 seconds of cycling or jogging

 

 

• 30 seconds of bent-over rows on a weight bench or sturdy table
• 30 seconds of cycling or jogging

 

 

• 30 seconds of shoulder presses (push your arms straight overhead with palms facing out)
• 30 seconds of cycling or jogging

 

• 30 seconds of biceps curls
• 30 seconds of cycling or jogging

 

 

• Repeat the whole cycle at least three times.

And you don’t even need to invest in weights, at least not at first. Bryant says you can fill gallon milk jugs with sand or water to make a weight.

The important thing, Bryant says, is to make an effort. “Exercise is cumulative. Each time you do it, the benefits add to the last,” he says. “I say it’s like loose change. It adds up.”

And to make sure you keep at it, choose an activity that fits into your schedule — and that you enjoy. For Magee, who has been going to Curves four to five times a week for almost a year, the circuit workout fits the bill.

“For now,” she says, “I like it.”

Workout Routines and Ideas

Explore your fitness options and nurture a love of movement.

Fitness isn’t just a plan you embark on, along with a diet, to lose weight. It’s a lifelong love of movement that will help you maintain good health and the physique you want. We’ve compiled some workout routines and ideas to help you along your way.

These recommendations will help you evolve your workout routine and activity plan. The theme is picking something you love doing, and nurturing your feelings every step of the way.

After you read through these workout options, consider journaling to explore your fitness habits, desires, and goals.

Level One: Workout Ideas and Recommendations

Begin by expanding your definition of exercise: You don’t need to run, sweat, or grunt — any opportunity to partake in activity counts as exercise!

If you feel uncomfortable going to a gym, a 10-minute walk, twice weekly, is an excellent first step toward better fitness. If you enjoy and can afford it, get a regular massage as well. Consider buying a good beginner’s exercise tape, too. (A tip: rent exercise videos from your local library and try them out to see which you enjoy.) Another great activity is gardening, an underrated form of stress reduction and exercise.

Get in touch with your physicality by using a Jacuzzi or sauna after a cool shower, or just by taking a bubble bath. Afterward, try some gentle stretching, perhaps followed by another cool-down shower and Jacuzzi. A facial is another good way to reconnect your physical and mental being.

If you feel daring, consider karate, a dance class, or bowling. Enjoy the activities you pick, but don’t make yourself continue with them any longer than you want to; for instance, don’t force yourself to bowl three games if you feel like bowling only one. Remember that your goal is to make yourself healthier and fitter by nurturing yourself and reducing stress.

Level Two: Workout Ideas and Recommendations

Think about bowling, softball, or any other type of entry-level team activity. Many people who aren’t natural-born athletes love team sports because of the combination of exercise and social interaction. (Mall-walking groups offer the same benefit if you’re looking for something less strenuous.)

If group activities aren’t for you, start a walking routine, two or three times a week, for 15 to 20 minutes. If you feel like it, jog for a few minutes during each walk. Do a few jumping jacks, sit-ups, or push-ups — along with stretches — in the morning before work. Jump rope with your kids or buy yourself a Hula Hoop. Take an in-line skating class, or start going out dancing occasionally with friends.

Dance, tai chi, and yoga classes are enjoyable, low-stress fitness activities. Also, consider buying several exercise tapes and try out fun activities including biking, swimming, horseback riding, or even a regular game of Frisbee with your dog.

Focus, above all, on giving yourself permission to enjoy your physicality. If you can, start getting regular massages. If you belong to a gym, don’t feel you must do a strenuous workout every time you’re there. Try going occasionally just for the enjoyment of stretching for several minutes and then taking a Jacuzzi, steam, or sauna bath. You’ll learn to reconnect with your physicality and rediscover your body as a source of pleasure.

By choosing the right exercise program, you can make your natural athleticism work for you. Avoid heavy-duty exercise programs that trim off inches for a little while but may not work in the long run because they can cause burnout.

For long-term results, find activities that you enjoy, instead of merely choosing those that burn calories. You probably already know some of the activities you do and don’t like, so select those you prefer and drop the ones that bore or stress you.

For instance, are you starting to dread your usual five-mile run? If so, give yourself permission to take a leisurely bike ride or swim. Too tired for a 30-minute workout? Exercise for 15 minutes, and see if you feel like continuing. And if you find yourself setting harder and harder goals (“I need to run an eight-minute mile”), reconsider your priorities. Remember that getting regular, moderate exercise is smarter and more effective than forcing yourself to do grueling workouts that can lead to injury or burnout.

You might enjoy the challenge of participating in a run or bike race for charity — a great way to get exercise while meeting new people and helping your community. You might even want to train for a half-marathon, if running is your favorite activity. Just be sure to make fun and stress reduction — not calorie-burning — your top priorities!

Level Four: Workout Ideas and Recommendations

Keep up the good work! Your goal is to establish a healthy, pleasant exercise routine, intermingling challenging activities with peaceful and relaxing mind/body experiences. If you find yourself getting bored, vary your exercise routine with creative new activities. For instance, if you’re tired of jogging every morning, try taking up kickboxing, spin cycling, in-line skating, even a jazz dance class. Spicing up your exercise routine will motivate you to stick with it.

No matter what level of activity is right for you, concentrate on nurturing yourself through exercise. When you do, you’ll feel good — and when you feel good, you’ll stick with your fitness plan.

Some days, that plan might lead you to be the first person at the gym or to sign up for a challenging fitness run. Other days, you’ll be found at the spa, getting a massage or stretching for a few minutes before you take a leisurely walk. It may seem hard to believe, but all of these activities are active ways of achieving true and lasting fitness.

So forget “no pain, no gain,” and focus on the joy of swimming, walking, skating, belly dancing, or even Jacuzzi-ing your way to better health and a trimmer body. Expand your definition of exercise to include any activities that help you relieve stress and “connect” your mind and body — and make a commitment, based on self-love and self-affirmation, to make exercise a priority in your life. When you do, you’ll see your excess pounds and inches come off more quickly and effortlessly.

Most of all, remember that combining a variety of workout routines and ideas can help keep your exercise program interesting so that you’ll be more likely to stay on the road to lifelong better health and fitness.

Cum sa pompezi muschi cat casa?

Acesta este cel mai simplu program de antrenament pentru tot corpul.

Iata ce iti propunem pentru anul 2009: sa folosesti o singura gantera in loc de doua. Nu vei mai numara repetarile, pentru ca este un program cu executie rapid si te vei concentra pe forma de executie, implicand in miscare mai multe fibre musculare decat inainte. Executa acest circuit de forta facand fiecare exercitiu timp de 45 de secunde, cu pauza de 1 minut intre ele. Repeta de 2-3 ori.

Incepe cu o gantera de 7,5 kg. Adauga mai multa greutate pe masura ce progresezi, insa nu atat de mult incat sa fie nevoie sa faci pauza intre exercitii.

1. Taietorul de lemne. Stand cu bratele aproape intinse si talpile mai putin departate decat latimea umerilor, tine o gantera deasupra umarului drept. Flecteaza genunchii si roteste puternic trunchiul spre stanga, aducand bratele in jos si de-a lungul corpului. Atunci cand mainile trec de glezna stanga, fa miscarea in sens invers. Apoi schimba partile. Tine muschii abdominali contractati pentru a preveni accidentarile.

2. Genuflexiuni cu bratele intinse. Stai in picioare cu talpile putin mai departate decat latimea umerilor, apuca o gantera de capete si tine-o exact in dreptul ochilor. Acum incearca sa presezi capetele unul spre celalalt simultan, impingand soldurile spre inapoi, si coboara corpul pana cand coapsele devin paralele cu solul. Opreste-te si revino la pozitia initiala.
Impins din spate stand in picioare. Stand cu talpile departate la latimea umerilor, tine o gantera de capete, in apropierea pieptului. Incearca sa impingi capatele si simultan sa impingi gantera de la piept si putin in sus (la nivelul ochilor), pana cand bratele sunt intinse. Opreste-te si trage gantera spre piept, strangand omoplatii unul spre celalalt.

3. Ramat cu prosopul. Innoada un prosop de manerul unei gantere. Prinde cate un capat al prosopului cu fiecare mana si stai cu talpile departate la latimea umerilor si genunchii usor indoiti. Flecteaza soldurile, mentine spatele drept si coboara trunchiul pana cand devine aproape paralel cu solul. Trage capetele prosopului spre partile laterale ale abdomenului. Opreste-te si coboara prosopul.

4. Adauga! Progreseaza catre greutati mai mari si fa 3-4 serii de cate 8 repetari. Ridicari laterale din pozitie orizontala

Foloseste o bancuta pentru a-ti dezvolta umerii!

Inclina-te! Ca sa faci exercitiul mai dificil, asaza-te pe o bancă inclinata, cu capul mai sus.

Impinsul de ceafa cu haltera nu este singura (sau cea mai sigura) metoda pentru dezvoltarea deltoizilor. Ridicarile laterale din pozitie orizontala cu gantera antreneaza cele mai slabe parti ale deltoizilor – fasciculul posterior, si simultan actioneaza si asupra muschilor stabilizatori, protejand coiful rotatorilor. Foloseste acest exercitiu in locul ridicarilor laterale din aplecat inainte cu gantere.

Beneficiul: multe accidentari apar din cauza dezvoltarii inegale a musculaturii – partea posterioara este mai puternica decat partea anterioara. Ridicarile laterale din pozitie orizontala actioneaza asupra portiunilor posterioare ale deltoizilor printr-o singura miscare, si iti amelioreaza flexibilitatea – o componenta importanta a starii de sanatate, careia i se acorda insuficienta atentie. Deltoizii puternici iti asigura forta pentru toate miscarile de ridicare.

Cum se executa:

1. Tine o gantera in mana dreapta si asaza-te pe partea stanga a corpului, pe o bancuta.

2. Lasa bratul drept sa atarne pe langa corp, perpendicular pe sol. Palma va fi orientata spre corp, iar cotul usor flectat.

3. Mentine flexia cotului pe masura ce ridici bratul in arc de cerc, deasupra umarului. Apoi revino lent la pozitia initiala.

4. Repeta de 12-15 ori in 2-3 serii pe fiecare parte.

Sfatul nostru: ca sa actionezi mai bine asupra coifului rotatorilor, roteste pumnul pe masura ce ridici. Incepe ridicarea cu palma spre picioare. Pe masura ce ridici gantera, intoarce mana astfel incat palma sa fie orientata spre cap.

Antrenor compact!

Cele mai multe monitoare de frecventa cardiaca sunt doar niste ceasuri ce iti prezinta cateva numere “pasive”. Spre deosebire de ele, Polar FT60 iti analizeaza datele cardiace pentru a-ti oferi un program cardio personalizat. Programul de antrenament adaptativ incepe prin evaluarea varstei, greutatii, inaltimii, conditiei fizice actuale si obiectivelor propuse.

Apoi ceasul iti recomanda antrenamentele pentru o saptamana, destinate imbunatatirii intensitatii si obiectivelor de timp. Rezultatele antrenamentelor sunt analizate la sfarsitul fiecarei saptamani, iar FT60 le adapteaza astfel incat sa iti imbunatateasca nivelul de fitness cu ajutorul altor antrenamente adaptate.

Fitness pentru femeia business

Îți petreci foarte mult timp la birou și, când vii acasă, nu mai ai nici timp și nici chef de mers la sală. Cu toate acestea, îți trebuie neapărat o variantă de a face și sport, ca să te menții în formă sau să slăbești rapid.

În acest sens, este esențial să faci măcar principalele exerciții de fitness, într-un ritm alert și regulat.

O recomandare ar fi să îți rezervi câteva minute zilnic, dimineața și seara, pentru toate tipurile de abdomene.

Astfel, într-o primă instanță, trebuie să îți ții capul cu mâinile și să ridici trunchiul, de cât mai multe ori, într-un timp foarte scurt. Apoi, tot stând culcată, ridici picioarele, astfel încât să formeze un unghi drept (de 90 de grade) cu trunchiul. De asemenea, este util ca, atunci când cobori picioarele, să nu atingi solul, ci doar să tinzi către el, să vii foarte aproape și apoi să ridici din nou picioarele. Nu în ultimul rând, este util să ridici picioarele și să-ți aduci genunchii la piept. În primele zile, va fi mai dificil să faci toate acestea, dacă ești o fire sedentară. Cu timpul, însă, vei reuși să faci tot mai multe, într-un timp limitat. Fie că vrei să îți menții greutatea sau să slăbești, aceste exerciții sunt deosebit de utile, practicate zilnic.

Unul dintre cele mai dorite aparate de la sala de fitness este bicicleta și nu ar strica să-ți achiziționezi și tu una, eventual în rate. Este important să îi reglezi viteza astfel încât să dai cât mai ușor și mai repede la pedale, căci, în caz contrar, vei face mușchi, în loc să te menții sau să slăbești. În ceea ce privește bicicleta, poți opta chiar pentru una reală, pe care să te plimbi în compania cuiva, măcar în week-end. Avantajul folosirii uneia în casă este că poți întreprinde diverse alte activități, în paralel cu sportul. Așadar, folosește bicicleta ori-de-câte ori poți!

Dacă vei face regulat toate aceste exerciții, condiția ta fizică se va îmbunătăți vizibil să vei fi capabilă să treci la o nouă etapă: flotările. Pentru început, ca să nu te stresezi prea tare, poți începe cu niște semi-flotări, care constau în a te sprijini cu mâinile de un fotoliu și a apleca trunchiul, în repetate rânduri, spre acesta. În timp, vei fi capabilă să faci acest exercițiu stând paralelă cu solul și ridicându-te în mâini. Nu uita: fă toate aceste exerciții zilnic, cât mai rapid și în funcție de cât îți permite timpul! Rezultatele, care nu întârzie să apară, te vor stimula din plin. Se poate să observi, la un moment dat, dacă vrei să scazi în greutate, că, după ce ai pierdut mai multe kilograme, la un moment dat stagnezi. Nu e motiv de îngrijorare, ci este un fenomen firesc și temporar. Continuă, așadar, exercițiile!

Are you aware of your penchant for procrastination?

The first step towards overcoming procrastination is making conscious the avoidance habit sequence that is virtually automatic when you face an aversive task. Keep a log of the thoughts and emotions that oil the well-worn grooves of delay. Tracking your tortuous moves allows you to evaluate and change the actions. Start a journal of your procrastination habits or dictate them into a tape recorder. Replay the tape later, when you are out of the moment of discomfort.

• Choose one or two examples of procrastination each day.
• Describe the activity you put off.
• Monitor your emotions to identify and record what you were feeling when you first acted to delay. (Was the activity unpleasant, confusing, uncomfortable, threatening?)
• Record what you were thinking when you first began to delay. (Peter K. excused himself from his therapy assignment by telling himself “very busy day in office today. Too many things to do.”)
• Record what you told yourself to keep procrastinating.
• What was the outcome?
• Then ask yourself: What is the discomfort that is so difficult to bear? That key question helps procrastinators see that the discomforts they are dodging—uncertainty, fear of performing badly—are, says William Knaus, “mental fabrications, pure fictions.”

procrastination=

1. procrastinare
2. amânare

It’s Never Too Late to Start Exercise

Researchers Find Great Rewards When Mild Exercise Programs Are Started Late In Life

May 13, 2003 — You know the benefits of exercise programs. And if you’ve been inactive, you may have also felt them — with sore muscles and bruised motivation to continue. But a new study in women shows that the old adage is true — it’s never too late to start when it comes to exercise programs. So now what can you do to jump on the exercise bandwagon? WebMD got exercise tips from the experts.

“There certainly seems to be something here to suggest that women can start exercising later in life and still reap the rewards,” lead researcher and CDC epidemiologist Edward W. Gregg, PhD, tells WebMD. His findings are published in the May 14 issue of TheJournal of the American Medical Association.

Researchers tracked 9,500 women for 12 years, starting when they were at least age 66. In that time, they found that those who went from doing little or nothing to walking just a mile a day slashed their risk of death from all causes and from cancer by nearly half. Their risk of heart disease also fell by more than a third. In fact, they enjoyed nearly as much protection as women who were physically active before the study began and remained so.

During the study, he and his colleagues surveyed the women on their exercise levels at the start of the trial and again up to six years later. Years later, the researchers tracked their rates of death and disease.

The new information we found is that older women who went from being sedentary or walking about two miles a week to walking eight miles a week between the two visits had significant life improvements, says another study researcher, Jane A. Cauley, DrPH, of the University of Pittsburgh.

“We’re talking about women with an average age of 77 at the second visit,” she tells WebMD. “And we’re talking about their engaging in very mild exercise — and not running marathons.”

But if the only workout you’ve been getting lately involves the TV remote, here’s how to avoid those walks around the block from making your body feel as if it just tackled Boston Marathon’s infamous “Heartbreak Hill”

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• Get a checkup before a workout. A visit to your doctor is wise for anyone beginning an exercise program, but it’s crucial for the elderly or others who have been inactive because of health problems. In addition to the obvious — checking your heart and lungs — your doctor can help determine if your regimen needs to consider other medical conditions, and the drugs you take for them.

   

  “People can sometimes control conditions such as diabetes and high blood pressure with weight loss and exercise so they don’t need to continue their medications,” says William A. Banks, MD, professor of geriatrics at Saint Louis University School of Medicine. It’s important to let your doctor know about your new exercise program in case your medication doses need to be changed.

   

  “A doctor can also help facilitate the best type of exercise if you have a disability or impairment. For instance, many of my patients have bad knees, so I tell them that if they start running or even walking, they’re going to have problems that will likely impact their ability to continue,” he tells WebMD. “So I try to steer them to another activity, such as swimming, which is especially good for people with joint problems or obesity.”

   

• Start slow. Once you get the green light, the key to avoiding fatigue and muscle pain is to pull out of the gate very slowly. “You hear so much about the importance of getting 30 minutes of exercise a day, but those recommendations should not be viewed as goals if you’ve been sedentary — even if you’re healthy,” Banks says. “Initially, you should actually shoot below your comfort level.”Too often, people — especially those who are older — overdo it in the beginning and they hurt themselves to the point where they need two weeks to recover. It’s better to walk for a few minutes a day, every day, then do 10 minutes your first day and then not be able to walk for the rest of the week.”

   

• Go more often. Of course, those few minutes of your exercise program can be done several times a day. First, try to do some activity for a few minutes several times a day. Then slowly increase the time spent in each session. But don’t worry about going faster until you’ve exercised regularly for at least one month. A key to intensity: Ideally, you want to be aerobic enough so you can utter a few words or syllables in each sentence, but not so little that you’re speaking in complete sentences or too much so you can barely talk, advises Banks.

   

• Don’t go solo. Although there is no evidence that people are fitter when they exercise with others, they are more likely to stick to an exercise program, or anything else, with the buddy system. “We’re always better in the company of others,” says Banks.Another benefit to group activities: Organized exercise programs, like those available for low or no cost at the YMCA or local hospitals, often include professional guidance — especially useful for those with conditions such as obesity, diabetes, and arthritis. “There are exercise therapists or physiologists who can expertly guide you to the proper way to increase your endurance and intensity without risking injury or fatigue,” says Gregg.

   

• Do what you enjoy. While Gregg’s study and others have focused on walking because it’s among the easiest and most popular forms of exercise, you should pick an activity you like, so you continue it. It could be gardening, swimming, tennis, or the old favorite, walking. “If you absolutely hate exercise, like me, I recommend exercise machines,” says Banks. “Since I hate to exercise, I run on a treadmill while watching TV. I’m especially fond of working out while watching the cartoon Pinky and the Brain.”

3 Tehnici Simple de Relaxare

Viata devine din ce in ce mai rapida si agitata iar pe masura ce acest lucru se intampla noi suntem din ce in ce mai stresati. Responsabilitati mari, probleme mari, frustrari mari, toate acestea sunt motive pentru un nivel de stres in crestere. Intr-o doza mica stresul poate fi util, daca esti tipul de persoana pentru care presiunea functioneaza pe post de benzina acesta te poate ajuta sa lucrezi mai repede si mai bine. Insa atunci cand functionezi zi si noapte pe baza de stres, corpul si mintea ta vor suferi consecintele.

Stresul reprezinta raspunsul normal al corpului la o situatie ce trezeste frica sau care modifica in vreun fel echilibrul organismului. In situatii stresante sistemul nervos elibereaza hormonii de stres printre care se numara si adrenalina si cortisolul, hormoni ce ajuta corpul sa faca fata provocarii. Astfel organismul incepe sa lucreze la capacitate maxima: muschii se incordeaza, tensiunea creste, resiratia se intensifica si toate simturile devin mai ascutite astfel incat te poti concentra mai bine si mai repede asupra sarcinii. Pe termen lung aceasta tensionare continua poate crea probleme importante de sanatate. Printre principalele probleme de sanatatea asociate cu stresul se numara: depresie si anxietate, sistem imunitar slabit, probleme cardiace si risc crescut de atac cerebral, probleme de fertilitate si imbatranire prematura.

Intr-o lume ideala am putea sa evitam situatiile stresante astfel incat sa ne bucuram de o viata linistita insa stim ca acest lucru e imposibil. De aceea trebuie sa invatam sa controlam raspunsul organismului la stres astfel incat sa diminuam efectul acestuia asupra sanatatii noastre fizice si mentale. Acest lucru se poate face cu ajutor unor tehnici de eliberare a stresului precum relaxarea progresiva a musculaturii, respiratii profunde, meditatie sau yoga. Practicate cu regularitate aceste tehnici te ajuta sa iti pastrezi calmul in fata situatiilor stresante si sa reduci astfel nivelul de stres. Ele te ajuta sa reduci nivelul de hormoni eliberati de organism, incetinesc ritmul cardiac (aducandu-l in limite normale) si iti relaxeaza muschii.

Pentru a profita din plin de efectele benefice ale acestor tehnici trebuie sa tii cont de doua aspect importante:

1. Gaseste timp pentru tine. Pentru a-si face efectul aceste tehnici simple trebuie sa isi gaseasca locul in rutina zilnica. Alege un moment al zilei pe care il dedici acestor exercitii. Este indicat ca acestea sa se desfasoare la aceeasi ora in fiecare zi. Specialistii iti recomanda sa faci exercitiile de relaxare dimineata inainte de a incepe activitatile zilnice. In felul acesta iti va fi mai usor sa gasesti timp pentru ele. In plus, pentru a simti efectele lor trebuie sa fii odihnita. Daca esti adormita sau obosita ele nu vor face decat sa te adoarma.

2. Alege tehnica ce corespunde nevoilor si preferintelor tale precum si conditiei sportive in care esti. Tehnica ce ti se potriveste trebuie sa fie in concordanta cu stilul tau de viata.

Va prezentam mai jos 3 dintre cele mai cunoscute si mai simple tehnici de relaxare.

1. Exercitii de respiratie

Momentele de stres sunt asociate, dupa cum mentionam anterior cu respiratia rapida in timp ce starile calme sunt asociate cu o respiratie profunda, cel putin asa ne invata Michael Lee in cartea sa “Transforma stresul in fericire” (“Turn Stress into Bliss”). Prin urmare, pentru a indeparta stresul trebuie, in primul rand, sa controlezi respiratia.

Aceste exercitii pun accentul pe o respiratie adanca ce curata organismul si pare sa aeriseasca mintea. Exercitiile de respiratie pot fi facute in orice context si te ajuta sa iti tii stresul sub control. In general aceasta tehnica este combinata cu alte tehnici fiind parte integranta a relaxarii tip yoga sau a meditatiilor zen-budiste. Poate fi asociata cu usurinta cu relaxarea musculare, cu relaxarea cu ajutorul imaginatiei sau cu meditatia.

Secretul acestor exercitii este sa respiri profund utilizand si abdomenul in intregul proces astfel incat sa aduci cat mai mult aer in plamani. Inspirand intr-o prima faza in partea de jos a plamanilor vei observa umflarea abdomenului. Cu cat organismul tau primeste mai mult oxigen cu atat va fi mai relaxat. Pentru ca exercitiile sa functioneze cum trebuie incearca sa te intinzi sau sa stai cu spatele drept.

Prof. Dr. Joan Borysenko, director al Programelor Clinice pentru Minte si Corp Harvard, ne invata cum sa punem in practica aceasta tehnica. Aseaza o mana pe piept si una pe abdomen. Mai intai inspira incet pe nas. Ar trebui sa simti cu mana cum abdomenul se ridica. Elibereaza aerul din plamani printre buzele putin departate contractand muschii abdominali. Vei simti cu mana cum se misca abdomenul. In tot acest timp imagineaza-ti zona stomacului ca un loc puternic. Continua sa respiri profund in timp ce mintea ta se concentreaza asupra stomacului ca zona puternica. Inhaleaza si incearca sa mentii acea zona nemiscata lasandu-ti doar cosul pieptului sa se umfle. Scoate aerul si lasa-ti cosul pieptului sa revina la pozitia normala. Repeta acest complex de miscari de 10 ori.

2. Detensionare musculara progresiva

Acesta tehnica presupune un proces in doi pasi in care iti incordezi si relaxezi gradual diferite grupe musculare din corp. Trebuie sa iti incordezi la maximum muschii, sa ii tii incordati pentru cateva secunde, sa ii relaxezi normal iar apoi sa continui relaxarea in mod constient atat de mult cat poti. Vei observa ca atunci cand iti incordezi muschii ii poti mai apoi relaxa mai mult decat daca ai fi incercat sa ii relaxezi direct.

Pentru a te pregati pentru aceste exercitii intinde-te si intinde mainile pe langa corp cu palmele in jos. Ai grija sa porti o imbracaminte comoda si sa nu fii incaltata. Inainte de a incepe incearca sa faci cateva exercitii de respiratie. Specialistii iti recomanda sa incepi de la picioare si sa urci treptat pana ajungi la muschii fetei. Pastreaza fiecare grupa de muschi incordata cat timp numeri pana la 15 dupa care concentreaza-te asupra relaxarii muschilor pana partea respectiva a corpului devine moale. Ramai in aceasta stare relaxata pentru alte 15 secunde timp in care respira adanc. Treci apoi la urmatoarea grupa de muschi.

Urmareste urmatoarea secventa: laba picior drept, laba picior stang, pulpa picior drept, pulpa picior stang, coapsa picior drept, coapsa picior stang, solduri si fund, abdomen, piept, spate, palma si mana dreapta, palma si mana stanga, gat si umeri, muschii fetei. Pentru incordarea mainilor trebuie mai intai sa strangi pumnul. La finalul intregii serii de exercitii scutura mainile cu putere.

3. Exercitii de relaxare prin imaginatie

Aceste exercitii te ajuta sa indepartezi stresul prin crearea impresiei de pace. Ele sunt o variatie simplificata a exercitiilor de meditatie. Pentru a indeparta stresul trebuie sa iti imaginezi o scena in care tu te simti bine astfel incat sa poti lasa deoparte anxietatea si tensiunea. Nu exista o singura imagine care sa calmeze pe toata lumea de aceea esti libera sa alegi orice amintire ce iti convoaca sentimente de liniste si in care te simti protejata.

Fie ca alegi o amintire dintr-o vacanta sau o imagine draga din copilarie, este important sa te fi simtit bine in mediul respectiv. Patrunde treptat in imaginea respectiva si lasa gandurile pozitive sa iti inunde mintea punand, in acelasi timp, deoparte gandurile ce iti provoaca stres astfel incat mintea ta sa se relaxeze. Incearca sa retraiesti momentul respectiv intr-o maniera cat mai fidela concentrandu-te asupra a ceea ce poti mirosi, vedea, auzi, gusta si atinge. Aceasta tehnica functioneaza cu atat mai bine cu cat introduci cat mai multe detalii senzoriale. Idea din spatele acestei tehnici e ca imaginea din mintea ta iti va concentra gandurile asupra a ceea ce vezi distantandu-te de situatia stresanta.

Printre tehnicile ce s-au dovedit a fi extreme de eficiente in reducerea stresului se numara si meditatia, yoga si tai chi insa acestea se invata sub supreveghere directa fiind putin mai dificile.

‘Just Do It’ Attitude Works With Exercise

May 6, 2005 — Thinking about making exercise part of your life? Just lace up your shoes and get out there, and don’t give your brain time to hem and haw about it.

That’s what successful middle-aged exercisers say they do. Their approach is outlined in May’s issue of Psychology of Sport and Exercise.

In the words of two women in the study: “I don’t think about it. Just do it,” and “If you think about it, you can talk yourself out of it.”

Active people ignored their brain’s chatter and made exercise a non-negotiable part of their day, write researchers from Canada’s University of Alberta, including Sandra O’Brien Cousins, PhD, professor emeritus of physical education and recreation.

Everyone’s Got an Excuse

Cousins and colleagues heard everything but “the dog ate my sneakers” in their in-depth phone interviews about exercise with 40 Canadians (20 men and 20 women) aged 42-77.

Job pressures, tired feet, health concerns, age, boredom, bad weather, and even worries about a flasher in the neighborhood were cited by participants.

It’s not that the exercisers had fewer stresses. They just worked out anyway, without thinking about it. They even avoided mental pep talks about fitness, deciding to be active, no matter what crossed their minds.

“Active people claimed that they, or someone else, could easily talk themselves out of their planned and regular physical activity” says the study.

Physical inactivity has been associated with the risk of obesity and chronic medical conditions such as heart disease and diabetes.

Few Americans are exercising these days — at work or in their leisure time. A national health objective for 2010 is to decrease the rates of no leisure-time physical activity to 20%. According to the CDC, the prevalence of no leisure-time physical activity peaked in 1989 at approximately 32% and was stable until 1996, after which it declined an average of 1% per year to 25% in 2002.

Younger participants were more active than older ones. Middle-aged men had more physically demanding jobs and therefore only contemplated leisure-time physical activity. Middle-aged women were more active in getting leisure-time exercise.

Health and self-care were strong motivators for women age 40-55. They said they wanted to enjoy exercise and feel successful at it.

One woman said she exercised first thing in the morning “so that you can’t talk yourself out of it.” Another said she wished her husband would come along but exercised by herself anyway.

Age could be an obstacle or an inspiration. “As you get older, your health gets worse, so you have got to keep up activities to stay healthy,” one woman said.

Middle-Aged Men: Good Intentions

The middle-aged men in the survey could be best described as “high active” at work and “low active” at play, says Cousins.

Middle-Aged Men: Good Intentions continued…

Men knew about the benefits of exercise. They said they wanted challenge, adventure, and goals, even if a little pain was involved. But work, family, tiredness, and commitments got in the way.

“It’s easier to sit around,” said one man. Another said society’s high speed made him want to slow down in his free time.

Several men were “intenders,” say the researchers. For instance, one man had positive, detailed ideas about taking up his old hobby — horseback riding — but he said he needed “the adrenaline rush in order to want to do it again.”

That’s not to say that all men were idle. “The pros of physical activity far outweigh any cons that may arise and actually, I don’t say anything — I just do it,” said one active man. “I don’t stop myself from doing anything.”

Older Women’s Outlook

Procrastination was expressed by seven out of 10 women age 56 or older. “I should do this; it would be good for me,” one woman said.

“But older women were mainly thinking about it and were not setting definite plans to participate,” says the study.

Declining health, crime, big dogs, and age were some of the obstacles cited by the older women. Some also said they were afraid to overdo it.

A 79-year-old woman who skied and played tennis in her youth blamed her inactivity on “laziness of age.” Another 79-year-old woman said she tried to walk her dog for 20 minutes per day and do posture exercises but only did so “spasmodically.”

Now, she’s due to change her ways. “I’m supposed to be starting these special classes for heart attack victims soon,” she told the researchers.

One older woman was highly active. “I am happy with the way I am,” the 77-year-old said. Another woman — who used to swim and play tennis — said her health was good but her friends are “too slow” to keep up with her.

“Anyone with brains knows you need to get up and move when you are old, especially now that you hear so much about it,” said the 77-year-old.

“You need to be active,” she continued. “Maybe in the time of my mother they didn’t care about their figures or knew that being heavy is bad for you. They never went and walked around the block or anything. They just sat around.”

‘Investment Talk’ From Older Men

Men age 56 and older tended to be skeptical that they could benefit from exercise at their age, says the study.

“They seemed to assume self-stereotypes about being too old, and cannot see the point of investing time and effort in exercise by that time of life,” write the researchers.

Many studies have shown that it’s never too late to reap the rewards of exercise, which may help the heart, bones, and brain, as well as the muscles and waistline. Talk to your doctor before starting a new exercise program.

Fitness for her and him

His idea of getting in shape is pumping iron — the more, the better. She’d rather pull out the yoga mat.

Whose idea of fitness is better?

The experts say there’s no one-size-fits-all answer, but each sex could learn something from the other.

Vive La Difference

Motivation, the experts say, is one major fitness difference between the sexes.

Often, “men work out because they like to be bigger,” says Vincent Perez, PT, director of sports therapy at Columbia University Medical Center Eastside in New York. “Pecs, biceps, quads ? men are after bulk.”

“Guys have an agenda,” adds Pamela Peeke, MD, author of Body-for-LIFE for Women: A Woman’s Plan for Physical and Mental Transformation. “They have a specific goal, and there’s always a number involved.” She calls this the “Home Depot” approach to working out: “They have a blueprint and they just want to get it done.”

For many men, “working out is a sport, and they do it because it’s fun, it’s competitive, and it’s something that they’ve always done,” says Lori Incledon, author of Strength Training for Women. “For women, fitness is a superficial issue. They do it because it will help them look better.”

Men like to look like they’ve been working out, says Peeke, “the sweatier the better. When was the last time you heard a woman say she wanted to sweat?”

Often, she says, “women think everyone else is looking at them so they’re afraid to put on workout clothes or get out there in public with their cellulite jiggling. Do men care what they look like when they’re working out? Of course not!”

One thing men and women have in common, according to Incledon: They tend to overlook the health benefits of exercise.

“Very rarely does anyone think about fitness like they should, which is just to stay healthy,” says Incledon.

Mars vs. Venus Workouts

Once they get past their initial reluctance, women tend to have a balanced approach to fitness, says Perez. Their workouts are more likely to include a mix of cardio, strength training, and mind-body practices such as yoga or tai chi.

They’re also more likely to seek advice, he says, whether from a personal trainer or by enrolling in group classes.

“As a man, I hate to say this, but women take instruction better,” says Perez. “Men are afraid of making a fool of themselves.”

“Most men prefer athletic-based activities that don’t require dance or overt coordination,” agrees Grace De Simone, a spokesperson for Gold’s Gym International. “They prefer activities that they can call on from their past, like sports. Women enjoy dance-based activities with toning and flexibility.”

Women may be more apt to take part in group activities because they’re interested in the social aspects of working out and because they feel more comfortable in a gym when they’re with other people, says Cedric Bryant, PhD, chief exercise physiologist for the American Council on Exercise.

True, men frequently show up in classes such as spinning or “boot camp” workouts. But women dominate other classes, especially those that touch on mind-body techniques.

“Men are more interested in just a workout,” says Bryant. “Women have a more holistic approach to fitness.”

No matter what kind of workout they prefer, women generally work out less than men, with most citing lack of time as a reason, according to Amy Eyler, PhD, assistant professor of community health at Saint Louis University School of Public Health. Eyler is the editor of a book on physical activity among women, Environmental, Policy and Cultural Factors Related to Physical Activity in a Diverse Sample of Women.

“Women are too busy taking care of others to take care of themselves,” Eyler says in a news release. “Their dedication to family presents substantial time and logistical barriers to being physically active.”

According to Peeke, women are “hardwired” to be caregivers: “We’ll take care of anything that comes within 100 feet of us, whether it needs it or not.”

Yet “it’s important to fight for the right to take care of yourself,” Peeke says. She tells her patients that “the best caregiver is a healthy caregiver.”

The Physical Differences

Of course, the physical differences between men and women also affect how they approach fitness.

“There is a difference between what men and women can do and should do,” says Margie Weiss, a personal trainer and group exercise director for three Gold’s Gyms in the Washington, D.C., area.

For example, women’s pelvises tilt more than men, so they may need to do a slightly different type of squat to protect their lower backs. This might mean turning the feet outward a bit, standing with the legs slightly wider apart, and not going down so low, Weiss says.

Because women have less muscle mass than men, they won’t bulk up as much, says Perez. But, he says, they should still use lighter weights than men to avoid the injuries that come from “too much, too often.”

As a rule, men’s bodies tend to be less flexible, says Pilates instructor Lisa Johnson of Brookline, Mass. But she believes that’s less because of the nature of their bodies than because they’re less likely to include stretching in their workouts.

Men also tend to have better upper body strength than women. “But that is where their vanity lies, and they work harder to keep those areas of their body better defined,” Johnson observes.

Similarly, “women also tend to have better lower body strength, but I think that has more to do with wanting to keep our tushies and legs in shape than any physiological reason,” Johnson says.

Learning From Each Other

While there are differences in how men and women view fitness, some experts find the gaps are narrowing.

For example, women are becoming less intimidated by weight training. That’s probably because they’re learning that lean muscle goes a long way to helping them lose weight, says Linda Kirilenko, MD, an orthopaedic surgeon at DeWitt Health Care Network in Virginia and a certified personal trainer.

There are many other areas in which men and women can learn from each other (and not just when it comes to fitness, but that’s another story!).

“Men can teach women not to be afraid to work hard,” says Johnson. “Women are still wary of looking like a body builder, and are afraid they will injure themselves.

“Women can often handle more than they think they can, but because they’ve never pushed themselves that hard, they think they might tear a muscle or overtrain to the point of injury.”

Her advice to women? “A couple of sessions with a qualified personal trainer will help you set your levels so you can find out when to push and when to ease off,” she says.

On the other side, women can teach men that fitness can be fun, says Johnson. She points out that many women have tried a variety of exercise routines, both in the gym and out — step classes, spin classes, Pilates, yoga, and so on.

“Most of the men in my Pilates studio were dragged in by their wives who were hoping to fix their aching joints,” she says. “There was no way they were going to try something so different on their own.”

Yes, a guy might feel a little silly in a belly-dancing class, Johnson agrees, but most fitness options offer variety without sacrificing “manliness.” “And the different movement patterns of, say, yoga, Pilates, or dance classes can increase balance, core strength, and flexibility in a fun, challenging way.”