Aerobic exercise with weight training helps prevent type 2 diabetes

Japanese women who engaged in aerobic exercise with weight resistance training developed type 2 diabetes less often than those who exercised less frequently, according to findings from a retrospective cohort study published in the Journal of Diabetes Investigation.

“The onset of type 2 diabetes is not only related to genetic factors, but also to environmental factors, especially lifestyle, and proper diet and physical activity are critical to delay and/or prevent its onset,” Susumu S. Sawada, PhD, professor in the school of sport sciences at Waseda University in Japan, and colleagues wrote. “Hence, it is important, in the consideration of effective measures, to identify the necessary components of diet and physical activity for the prevention of type 2 diabetes.”

Sawada and colleagues examined data from the Curves Japan Study on 10,680 women (mean age, 57.8 years; mean BMI, 23.2 kg/m²) who were enrolled as members in Curves fitness training facilities in Japan from July 2005 to July 2010. The women took part in 30-minute combined aerobic and resistance training programs, which consisted of 24 minutes of combined exercise and 6 minutes of stretching. After a median follow-up period of 5 years, participants completed questionnaires about their medical history currently and at enrollment and to report whether and when they were diagnosed with diabetes.

At follow-up, 166 participants had received a type 2 diabetes diagnosis.

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The Best Exercise For Your Body In Your 20s, 30s And 40s

Yeah, you know that exercise can upgrade every aspect of your health. A major worldwide Lancet study estimated that physical inactivity is responsible for six percent of coronary heart disease, 10 percent of breast cancer and 10 percent of colon cancer. On the flip side, 150 minutes of physical activity per week can extend your life by as much as five years, a study in the American Journal of Preventive Medicine shows. Adjust your workouts over the years to give your body what it needs. Here’s how…

In your 20s

Your bones: Bone mass in your hips and spine peaks in your mid to late 20s, says Peter Woodgate, an exercise physiologist. Build bone now and you will have some to spare later, lowering your chances of osteoporosis. The best bone-building moves, Woodgate says, are moves that force you to bend at more than one joint: add squats, lunges, rows and presses to your routine.

In your 30s

Your stamina: This is no decade to be lazy, it’s time to put your lungs and heart to work for future pay-off. Try this workout: warm up with a five-minute walk. Sprint for 30 seconds. Walk or jog lightly for up to 90 seconds. Repeat x 10.

In your 40s

Your muscles: After 45, most women who don’t lift weights start losing muscle, mostly from the lower body. Less junk in the trunk may sound good, but decreased muscle mass leads to a slower metabolism. Keep power levels high with jump squats. Do three to four sets of six reps, resting one minute in between sets.
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How Much Exercise Kids Really Need

The Basics

Kids age 6 and up should be active for about an hour a day. That doesn’t have to be a structured sports practice or gym class, though: recess counts, and so does active play like goofing around on the playground or having a snowball fight. Even short bouts of exercise count, so it’s fine to add up all the movement kids get in a day.
As kids approach adolescence, they tend to slow down and exercise less. Sure, some might get plenty of exercise time as part of sports teams or classes, but otherwise they start falling into the same habits as you and me: sitting at a desk all day, loafing on the couch in the evening.
Kids from age 3 to 5 should be active throughout the day. The new guidelines suggest three hours. That sounds like a lot until you turn off the TV and take the iPad away, and realise that little kids gravitate toward crawling and jumping all over the place as they play with their toys.
The new guidelines don’t include babies, but the Society of Health and Physical Educators has some suggestions. Infants should interact with their caregivers in a variety of settings (take that kid for a walk!) and should have safe places to move around.
So it’s good to put the kid in a baby-proofed space with some toys, for example, even if they’re perfectly happy strapped into a swing or bouncer. And give them opportunities to work on whatever actions are developmentally appropriate: for example, tummy time for little ones who are working on holding their head up, and rolling.

Vigorous Aerobic Exercise

As a grown-up, I know when I’m doing easy exercise (walking to the store) versus vigorous exercise (running intervals at the track). Kids also need a mix of moderate and vigorous exercise, and the guidelines suggest that if you can chat easily while you do it, it’s not vigorous.
At least three days a week (which can be part of the daily 60 minutes), kids age 6 and up should do vigorous exercise such as...

• Preschoolers: running games like tag, swimming, riding a bike or trike, dancing
• School aged kids: any of the above (at a level that feels hard enough), plus running, jumping rope, skiing, and sports like soccer or martial arts
• Teenagers: same as school aged kids, although their preferred sports may differ

Bone Strengthening Exercise

Most of our bone mass is formed while we’re teenagers, so exercise that strengthens the bones is especially important. Fortunately, that just means exercise where we support our own weight, like standing rather than sitting. Bone grows stronger with (safe) impact, like running, skipping, and jumping. Kids 6 and up should do bone strengthening exercises three days per week, as part of their 60 minutes.
Here are a few age-appropriate suggestions:

• Preschoolers: hopping, skipping, running, gymnastics
• School aged kids: all of the above, including jumping rope, plus sports that involve quick changes of direction (like soccer)
• Teenagers: running, jumping rope, and more of those soccer-type sports

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And You Thought That a Flexibility Massage Chair Is Only for Physical Relief?

Whether it's your sore shoulders, aching back, stiff neck muscles, or foot pain, you must have thought how a daily expert massage at home would make your body feel fresh and young again. Well, relief from pain, muscle tension, or an injury are all excellent reasons to have a massage chair, however, what you may not have realized is that a massage therapy by a flexibility massage chair can go much beyond treating physical pain to deliver exceptional benefits that dramatically improve your emotional health.

Today’s ultra-sophisticated massage chairs, integrated with advanced sensors, heaters, and rollers, are not just for the body anymore. Here’s how you can leverage the superlative benefits of an innovative massage chair to uplift your emotional health.

A Massage Chair for Stress Relief Improves Your Mood

There are times when we all feel terribly upset about certain incidents in our lives. Although we can’t alter the source of such emotions, however, with the help of a massage chair for stress relief, we can effectively control how we react to scenarios that bring those depressing feelings. Numerous medical studies have shown that negative emotions such as anger and frustration are caused by excessive stress. By freeing us from fatigue and tiredness, a massage chair for stress relief elevates our mood and boosts emotional health. 

A Massage Chair to Overcome Fatigue and Tiredness Empowers You With Better Decision-making Capabilities

When we feel sad or depressed, we usually have a difficult time making crucial decisions. By using a massage chair to overcome fatigue and tiredness, you can drastically raise your mental energy level in a few minutes, which heightens the ability to make better decisions. Sit in your flexibility massage chair for ten to fifteen minutes before going to bed, and see the difference for yourself in the next morning. More likely, you will be able to skillfully deal with challenging situations with a more relaxed and rejuvenated mind.

A Massage Chair for Stress Relief Increases Focus

Overwhelming negative emotions, such as severe anxiety,  depression, or sadness, decreases a person’s ability to act rationally. Pessimistic emotions can obscure our judgments, which reduces our mental strength, and our capacity to focus on important issues. Sitting in a massage chair for stress relief can adequately intensify the blood circulation all across your body, enabling an efficacious flow of highly oxygenated blood into vital organs, tissues, and muscles. High oxygen level in the bloodstream promotes emotional health, helping your mind to stay energetic and focused. 

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40% Off on TAC-400 ® Commercial Motorized AC Treadmill with Android & iOS App

TAC-400 ® Commercial Motorized AC Treadmill with Android & iOS App

The TAC-400 AC motorized treadmill from Powermax Fitness is a great solution for getting a gym workout at home and office! The 4.0 HP AC Motor offers a smooth ride while the LCD display tracks your distance, time, speed, calories burned, heartbeat and fat measurement. The unique features and performance shown by this treadmill have attracted many customers.

Motor	4.0 HP AC Motor
Max User Weight	120 Kg
Running Surface	53.5 X 18.7inch / 1360 X 475mm
Inclination	0% to 18% Auto Incline
Speed	1.0-18.0 km/hr
Shock Absorption / Cushioning	Octo Flexi rubber cushion with double layer running board for better shock absorption to reduce stress on your joints.
Running Belt	3.2 mm Diamond strip Anti-static running belt.
Rollers	Precision-machined, steel crowned rollers keep belt centered and running smoothly to reduce noise and wear.
Display	7” Blue LCD display with 400m track UI
Console Functions	Time, Speed, Distance, Calories, Pulse, Incline and BMI
Connectivity	Bluetooth for Android & iOS App, USB for charging & AUX input
BMI / Fat	It helps to know whether your fat is healthy or not
Program	3 Modes & 12 Pre-set Programs
Heart Rate Pulse	Yes
Foldable	Hydraulic Softdrop System (HSS)™
Fan	Cooling Fan
Speaker	Yes
iPad Holder	Yes
Other Features	Wheel for transportation and Easy to Install
Input Power Supply	240V ± 10%

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10 reasons to exercise during chemotherapy

1 Exercise helps your mental health...

Exercise is one of the most effective ways to improve mental health. It helps to relieve stress, improve self-esteem and reduce symptoms of anxiety and depression.

When we exercise, the brain releases endorphins. These endorphins are chemicals that help to elevate mood.

2 It can also reduce pain...

A cancer tumour may cause pain by pressing on bones, nerves, soft tissues and other organs in the body. Endorphins released during exercise can act as an analgesic and reduce the perception of pain.

3 It reduces fatigue...

Cancer related fatigue is a common and debilitating side effect of cancer treatment. It is a feeling of tiredness that is not relieved by sleep or rest. It is multifactorial and can be physical fatigue, cognitive fatigue and emotional fatigue.

4 It improves sleep quality...

Sleep disturbance is another common problem faced by patients during chemotherapy. Getting a full night's sleep is vital to allow the body to heal and recover. Physical activity triggers an increase in body temperature. After exercise, the body temperature drops. This change in body temperature may help promote sleep and reduce feelings of anxiety and depression.

5 It improves physical function...

Maintaining physical ability levels and good physical function is tremendously important during chemotherapy.

Preserving as much muscle as possible during treatment will enhance recovery rates after treatment is completed. This can be achieved with resistance exercises, incorporating weights or performing bodyweight exercises.

6 It increase effectiveness...

There is new preliminary evidence that exercising during chemotherapy may result in improvements in completion rates of chemotherapy and return to work. Exercise results in increased blood flow in the body. Chemotherapy is transported via the blood stream.

7 It helps with balance...

Chemotherapy may cause a feeling of numbness, pins and needles in the hands or feet, or both; this is called peripheral neuropathy. Peripheral neuropathy can affect balance as well as the ability to complete manual tasks using your hands.

8 Maintains your bone density...

Chemotherapy causes increased bone resorption and results in reduced bone mineral density. This loss may be increased further if treatment is combined with hormonal therapy.

9 It improves memory ...

"Chemo brain" is a term used to describe the thinking, concentration and memory issues that patients experience while undergoing treatment and after treatment. Personalised exercise programmes have been found to significantly improve these symptoms of cognitive impairment.

10 Quality of life improves...

Chemotherapy drugs can affect the heart, lungs and other organs in the body. It can increase your risk of developing cardiovascular disease and lung conditions. Cardiovascular disease is one of the leading causes of death in cancer survivors. Aerobic exercise strengthens the heart and lungs and can help reduce and prevent development of these significant secondary conditions. Exercise therefore helps people to live longer and with a higher quality of life.

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How to achieve your fitness and fat loss goal by getting the right exercise bike at your home

What makes the exercise bikes perfect for everyone?

Ever thought what makes the exercise bikes so popular in the fitness industry? First of all, you should understand that it is made for everyone and it is considered as one of the sleek and powerful equipment for any kind of exercise at your home. You can definitely at the biking exercise to your routine whether you are looking for fat loss goal or you want to go for muscle building. Powermax exercise bike is considered as one of the perfect equipment to burn calories in the easiest way.

It is true that everyone is not comfortable with heavy weight lifting for any kind of fitness or fat loss goal. Most of the people do not have much time to go out for running and jogging every day. Here come the real benefits of using the exercise bikes for your routine because you can use it anytime whenever you have free time at your home. A good exercise bike is made for everyone and it will give you lots of customization options so you can adjust it according to the body weight, height, posture, and intensity of the exercise routine at your home. Because of all these reasons, exercise bikes are considered as the perfect equipment for home exercises to achieve any kind of fitness goal.

Benefits of using the exercise bike for fat loss goal:

It is true that fat loss is one of the primary goals for most of the people who start exercising. At the present time, most of the people are living a busy and stressful lifestyle and they are unable to give time to exercises for running and gym for any kind of fitness goal. If you are also an office going person and have limited time for exercise, you can definitely go for the best exercise bike and can avail its amazing benefits for your regular exercise routine. If you are using the perfect exercise bike at your home, it will definitely help you in the following ways for your fitness goals:

Burn the calories with regular exercises:

The exercise bike is considered as the perfect fat and calorie burning machine that you can use at your home. With its adjustments and settings, you can go to the toughest level according to your fitness level and can set the new goals every day to burn more calories in your free time at your home.

Perfect for the whole body exercise:

In the market, several kinds of exercise bikes are available and you can definitely go for the models like upright stationary bikes or dual action stationary bikes where you can include the exercises of the upper body with your lower body. The certain models of this equipment are known to provide freedom for full body exercise to get rid of extra body fat in the minimum time.

Some of the easiest exercises for fat burning:

For the beginners and the people having so much weight, weightlifting and running exercises can be hard in the beginning. On the other hand, you can definitely use a gym exercise bike as the perfect way for some of the easiest exercises for fat burning. It will start your routine of exercise and will give you more activeness and you will definitely burn more calories with it.

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Top 10 Reasons You Don't Exercise

10. You Really Hate to Exercise

Enjoying exercise may seem impossible, but it can be done. Almost any exercise may feel hard at first but, with some practice and consistency, your body gets stronger and you may even start to like it.

9. You've Tried to Exercise but You Keep Quitting

People often quit working out for a variety of reasons:

• Doing too much too soon - Going from no exercise to 7 days at the gym is bound to leave you exhausted and burned out.

8. You Can't Afford a Gym Membership

There's no reason you have to join a gym to exercise, but there are more affordable options such as the YMCA or local community centers. More ways to save money:

7. You're Not Seeing Any Changes in Your Body

Not losing weight fast enough? Unfortunately, that's true for everyone. You don't put weight on overnight and it won't come off that quickly either. Once you start exercising, give your body time to react.

6. You Don't Know How to Exercise

This is a popular excuse, but it won't fly what with the wealth of information at your fingertips.

5. You Want to Exercise but You Have to Take Care of the Kids and Family

You don't have to neglect your family to fit in exercise. Carving out workout time will not only give you the energy you need for a busy schedule, it shows your kids what it means to be healthy.

4. You Can't Seem to Stay Motivated to Continue Working Out

If you're tired or stressed, it's hard to keep going with your workouts. However, waiting to feel motivated to exercise can actually backfire.

3. Exercise HURTS! 

You don't have to hurt yourself to reap the benefits of exercise.

2. You Can't Make the Commitment to Stick to an Exercise Routine

When you look at exercise in the long term (i.e., that you have to exercise on a daily basis forever), it can be overwhelming.

1. You Don't Have Time

Physically inactive people have just as much free time as exercisers, so you can chuck this excuse.
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