Aerobic exercises such as brisk walking, jogging, running, playing hockey, basketball, dancing, etc., focus on increasing cardio-vascular endurance. Running, skiing, cycling, swimming, aerobics, rowing, rock climbing, tennis, brisk walking, and other games are all cardio exercises. Flexibility exercises such as stretching improve the range of motion of muscles and joints. Exercises using balancing, flexibility, etc., help increase bone density and check osteoporosis and osteopenia. These are exercises like Yoga, TaiChi, Pilates, Qiguong, stretches and martial arts. Anaerobic exercises such as weight lifting, functional training or sprinting increase short-term muscle strength.These strengthening exercises may use individual or a group of muscles. These are abdominal exercises, weight lifting, local resistance exercise, Kegel exercises are for the pelvic muscles. These exercises increase body heat and stamina, burn fat, makes your heartbeat and breath faster.
Sleep is the state of natural rest and is necessary for life. During sleep, the body movements decrease, there is less response to sensory stimulation while internally, the body recovers, rejuvenates, repairs and refuels.
The body needs four to eight hours of sleep that varies according to individual needs. Children and adolescents may require as much as 13 hours of sleep in a night. During sleep, there are cycles of Non Rapid Eye Movements followed by Rapid Eye Movements. We dream during the Rapid Eye Movement stage. NREM stage is usually three times longer than the REM stage. Dreams are necessary for a good sleep. You know you have had adequate sleep, if you wake up fresh. Less sleep leads to poor mental function, poor physical performance, lowered immunity and causes propensity to accidents. Maintain a regular circadian rhythm by following proper sleeping and working hours. Keep a gap of at least an hour between the dinner and sleep.Mattress should be firm and not sagging. If you are relaxed when you sleep, you will feel your weight sinking into the bed but tense muscles will remain stiff. To relax such a tense body progressive relaxation should be done.
Lie straight on the bed with hands on the sides. Take a deep breath and exhale slowly. Take another breath and tighten all your muscles of the body, feet, legs, thighs, abdomen, shoulders, hands, arms, neck and face. Hold for a few seconds and feel the tension in them. Now exhale and relax the body. Again feel the relaxation in them and let them go down in the bed. This can be repeated a few times and you will feel the muscles relax. Next, either start from head downwards or feet upwards. Contract each group of muscles, inhale, curl the toes and push the feet away from knee. Hold for a while, exhale and relax. Tighten the muscles around the knee, pressing the knee deep down, relax. Tighten the buttocks, relax. Tighten the abdominal muscles pushing them down in the hollow of the back. Relax and go to the shoulders, then arms and hands, neck and face.
Go progressively contracting and relaxing all the muscles. Do this regularly and it will become a daily habit.
If you are looking for more information about health tips, or supplementation, please visit http://www.consumersuggest.org/, the health care authority site with a lot of articles available FREE to help you meet your goals.
Article Source: http://www.consumersuggest.org/tips-for-good-health/cardio-exercises-sleeping
Sleep is the state of natural rest and is necessary for life. During sleep, the body movements decrease, there is less response to sensory stimulation while internally, the body recovers, rejuvenates, repairs and refuels.
The body needs four to eight hours of sleep that varies according to individual needs. Children and adolescents may require as much as 13 hours of sleep in a night. During sleep, there are cycles of Non Rapid Eye Movements followed by Rapid Eye Movements. We dream during the Rapid Eye Movement stage. NREM stage is usually three times longer than the REM stage. Dreams are necessary for a good sleep. You know you have had adequate sleep, if you wake up fresh. Less sleep leads to poor mental function, poor physical performance, lowered immunity and causes propensity to accidents. Maintain a regular circadian rhythm by following proper sleeping and working hours. Keep a gap of at least an hour between the dinner and sleep.Mattress should be firm and not sagging. If you are relaxed when you sleep, you will feel your weight sinking into the bed but tense muscles will remain stiff. To relax such a tense body progressive relaxation should be done.
Lie straight on the bed with hands on the sides. Take a deep breath and exhale slowly. Take another breath and tighten all your muscles of the body, feet, legs, thighs, abdomen, shoulders, hands, arms, neck and face. Hold for a few seconds and feel the tension in them. Now exhale and relax the body. Again feel the relaxation in them and let them go down in the bed. This can be repeated a few times and you will feel the muscles relax. Next, either start from head downwards or feet upwards. Contract each group of muscles, inhale, curl the toes and push the feet away from knee. Hold for a while, exhale and relax. Tighten the muscles around the knee, pressing the knee deep down, relax. Tighten the buttocks, relax. Tighten the abdominal muscles pushing them down in the hollow of the back. Relax and go to the shoulders, then arms and hands, neck and face.
Go progressively contracting and relaxing all the muscles. Do this regularly and it will become a daily habit.
If you are looking for more information about health tips, or supplementation, please visit http://www.consumersuggest.org/, the health care authority site with a lot of articles available FREE to help you meet your goals.
Article Source: http://www.consumersuggest.org/tips-for-good-health/cardio-exercises-sleeping
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