An eight week fitness plan would be great right now. Well Spring is here in Calgary and the weather is getting better by the day so I thought it would be a nice day to give a little primer on how to start getting ready for Summer fun, fitness and other activities.

First of all I hope that you were spending time throughout the Winter getting or staying in shape although for many people there was no chance of that as there are still some roadblocks for many. As you probably already know I ride a bike almost year round and am fortunate enough to have an elliptical trainer and stationary bike at home for when the temperatures drop really really low. I have a set of weights at home but did not lift them more than a couple of times through the winter.

OK, so let’s say you are now in crappy shape, then you will truly need an eight week fitness plan. There is a light at the end of the next few weeks and we should all be aware that you can get out there and improve your fitness in just a few weeks if you plan it properly. The first step is to plan what you want over the next eight weeks. there is a sample slimming plan at bodybuilding.com but I would like to just look at an eight week fitness plan of better cardio instead that will make you feel better in the shorter term. I found this list from Runners World:

Week 1: Run one min, walk 90 seconds. Repeat eight times. Do three times a week.

Week 2: Run two mins, walk one min. Repeat seven times. Do three times a week.

Week 3: Run three mins walk one mins. Repeat six times. Do three times a week.

Week 4: Run five mins, walk two mins. Repeat four times. Do three times a week.

Week 5: Run eight mins, walk two mins. Repeat three times. Do three times a week.

Week 6: Run 12 mins, walk one min. Repeat three times. Do three times a week.

Week 7: Run 15 mins, walk one min, Run fifteen mins. Do three times a week

Week 8: Run 30 mins continuously.

In the past I have always puched myself too hard and this is something that you should be very aware of. Our brains are hard wired to think that our bodies are hardier than they really are. In starting this running schedule you should be aware of your bodies limitations and healing needs. Try to stretch really well after you are warmed up or after your workout and then make sure that a few hours after your workout that you slowly stretch to try and get rid of that lactic acid buildup and loosen up you recovering muscles.

I never run often myself because my knees seem to go after just a few weeks, not sure if this is caused by pushing to hard to fast or if it just from bad knees in the first place.

I try to make sure that my favored method of exercise, biking is always recommended as well. Here is a plan for that. All you have to do is follow the above plan by thinking about the intensity that you are riding. Casual riding can be thought of as 10% of your max and riding hard uphil could be thought of as 100% intensity. Always be aware of your intensity for a biking training session and also look at how the different gearing as well as road / path / dirt conditions will affect your ride.

After this eight week fitness plan you will feel like you are indeed in great shape and will then probably want to get started with some more sports or activities. Start to day and by the middle of May you will be good for anything that summer throws at you.

Bill Nadraszky is a fitness fanatic and runs several websites. For more fitness tips you can visit his fitness tips weblog.

An essential oil is a volatile, aromatic liquid that is generally distilled from the stems, leaves, flowers, roots, bark, or seeds of a plant. Containing the true essence of the plant, the essential oils are highly concentrated and far more potent than dried herbs.

The science of using essential oils is known as aromatherapy. This science is used for psychological and physical well being and for best results, only pure and natural oils should be used.

The origins of aromatherapy date back thousands of years. From documented uses by Napoleon, to references in the Bible, fragrant oils and spices have played a prominent role throughout world history.

Essential oils can be used in many different ways. The English model advocates massage by diluting small amounts of essential oil in a vegetable oil and massaging the body for the purpose of relaxation and relieving stress. The French model includes both ingestion and undiluted topical application. The French believe that taking the oils internally produces the best results. A common method to ingest the oil is to add a few drops of honey, a piece of bread, or in a small drop of vegetable oil. The German model focuses on inhalation. The effect of fragrance on the sense of smell can exert a strong effect on the brain and limbic system. Research has shown that some essential oils can increase oxygenation and activity in the brain.

By using a combination of these three methods, the use of essential oils can be versatile and powerful. In his book, Gary Young suggests that inhalation of essential oils will increase growth hormone secretion, induce weight loss, or balance mood and emotions. Topical applications can produce results with spinal or muscle injuries or defects. He says, “The ability of an essential oil to act both on the mind and the body is what makes them truly unique among natural therapeutic agents.” The fragrance of an essential oil can be very stimulating–both psychologically and physically. The fragrance of other essential oils may be calming and relaxing, helping to overcome anxiety or hyperactivity. On a physiological level, essential oils may stimulate immune function and regenerate damaged tissue. Essential oils may also combat infectious disease by killing viruses, bacteria, and other pathogens.

Dr. David Hill, a chiropractor who sees patients from all around the world seeking to receive the healing power of essential oils, says, “I personally have seen the healing properties of essential oils used to treat cancer and many forms of autoimmune disease with spectacular results. For example, it has been discovered that the essential oils of sandalwood has tremendous effect on combating specific types of cancer. Others like frankincense, myrtle, and white fir have been shown to have an effect against specific forms of cancer. Essential oils can build the immune system, offer support to body organs, aid in digestion, and reduce inflammation, just to name a few.”

Although essential oils are generally considered without risk, it is wise to respect their powers and become well versed in their use and safety. As beneficial as essential oils are, it is prudent to note the purity is as important as safety. According to Dr. Hill, “Efficacy can only be fully realized when there is proper care given to protect the delicate chemical balance associated with essential oils during the distillation process.”

Generally speaking, the essential oils that you find in department stores, and even health food stores, are of uncertain quality. When choosing an essential oil, be sure to select a guaranteed, therapeutic grade essential oil. In addition, select and use those oils whose scent you find particularly appealing. The whole principal of aromatherapy is that it should be a pleasurable experience. There will generally be more than one oil you can use for a particular purpose, so you should be able to find one you like.

Sources: Essential Oil Desk Reference, Third Edition by Gary Young, ND, compiled by Essential Science Publishing, http://www.essentialscience.net/ or 1-800-336-6308. Young Living’s therapeutic grade essential oils and diffusers available at http://www.youngliving.org/ or 1-800-371-2928, code #703949.

Faye Durham is a former chemist and clinical research associate in the pharmaceutical industry. She has monitored clinical research trials involving the major diseases of our day, including heart disease, cancer, and lung disease. In her work with patients, she asked what can be done to prevent or delay the onset of the chronic diseases, associated with aging. Since most diseases have a life style component, she became interested in the effect of diet and emotions on health. About four years ago, she was introduced to aromatherapy and has become a true believer in its therapeutic benefits, as a holistic method of treatment. In her current career, she works as a researcher, writer, and independent distributor, focusing on nutrition and aromatherapy. You can reach Faye through the website at http://www.ryze.com/go/fdurham

Are all vitamin supplements created equal? Much of the public is not aware that this is not the case. Many people have had an experience with knock-offs before; products that are like the real thing but are cheaply made. This same thing is happening in the vitamin market. Some of the vitamins that are sold in the stores have little to no nutritional value. In essence, there are three kinds of vitamins. Depending on which kind you choose will determine whether or not you are benefitting from all that pill-swallowing.

To run at maximum efficiency, our bodies need a certain amount of nutrients every day. Just like a car runs off gas, we live off of the food that we eat, it is our source of energy. However, when you give your body foods that are poor in nutritional value, it is just like putting regular unleaded in a jet engine, it just doesn’t have the octane available to run properly.

To keep our “engine” running, we must supply it with all the nutrients it needs. Since the food that we eat rarely lives up to this standard, it is a good idea to take a multi-vitamin to fill in the gaps. But how do you know if your multi-vitamin is actually delivering what it claims?

There are three kinds of vitamins sold to consumers: synthetic, natural, and live.

Synthetic vitamins are basically man’s attempt to do in the laboratory what God has done in the real world. We have not mastered the replicating process (far from it) and these vitamins are not very useful. They are relatively cheap to make though, which is why you will see them in your local super-market with the low price tags.

Natural vitamins are real, 100% natural vitamins. The only problem is that they are dead. The nutrients are destroyed in the production process of “natural” vitamins. This leads to cheaper creation, and almost no nutritional value is left when they are done.

Here’s an example: If you squeezed some orange juice into a pan, then boiled the water off and packaged it into a pill, you would have 100% natural vitamin C. But when you boiled it, you also killed the nutrients (in fact they started to die at 130 degrees Fahrenheit).

Live vitamins are what you should keep your eyes open for. These are completely natural and they are packaged without heating and killing the nutrients. Live vitamins are the next best thing to eating fresh fruits and vegetables. Unfortunately, they are more expensive to produce, so they will cost more than their counterparts. It is important to remember that while it may be tempting to go with a cheaper supplement, you are just throwing your money away if you don’t get live vitamins.

The problem is this: live vitamins are rarely sold in big super-markets or drug stores. This is because synthetic and natural vitamins are being sold at half the price. And since the general public is not aware of the difference, the low prices of the ‘knock-offs’ will out sell the real, live vitamins which will result in them being taken off the shelves.

To find the quality vitamins that your body needs, it takes some searching. But they are out there! The vitamins I personally take are from Health First Technologies. They do a great job of preserving the nutrients in their supplements. To find out more follow the link below.

Tyson J. Faulkner has been studying health and nutrition for 5 years. For more information about vitamins and supplements, go to http://Health-FoodVitamin.com

Being a baby boomer, I am beginning to realize just how much I have neglected over the years to stay fit. Maybe I didn’t eat all of the right things as I should have or opted to sit on the couch rather than getting up and doing something. Now that I am getting older, I am beginning to realize the importance of doing some type of exercise routine as I approach my senior years. You would think that if you started exercising when you were young, that you would still be exercising later in life. If not, you should begin again. As for me, I have never been consistent in exercising and now I am realizing just how important that really was even though I neglected to do so all those years ago. For older adults and seniors, some type of exercising is mandatory to staying healthy and independent. The National Institute of Health recommends four groups of exercises that will help you stay fit both physically and emotionally.

Strength exercises are recommended to build muscles and to increase your metabolism. Before doing strength exercises you need to know a few basic facts. You can affect your blood pressure if you hold your breath doing strengthening exercises. If you are using weights, avoid jerking motions. Use steady, smooth movements to bring the weights to the correct position. Don’t lock the joints in your arms and legs. Keeping them locked in a strained position can cause injury or pain. Breathe in as you relax, and out as you lift or push a weight. Fatigue and muscle soreness will occur after this kind of exercise is normal. If you experience exhaustion, painful muscle pulls, or sore joints, these are not normal.

An exercise that will strengthen your shoulder muscles is done with small weights. Sit in a chair with your back straight and keeping both your feet flat on the floor even with your shoulders. Raise both arms to your side, even with your shoulder. Hold that position for one second and slowly lower the arms to the side. Repeat this exercise eight to fifteen times. Rest, and then repeat the exercise. If you start this exercise without weights, you can add weights as you gain strength. Cans of soup make wonderful substitutions for weights and are easy to hold on to. Increase your weight by only one or two pounds at a time.

Balance exercises are used to help build leg muscles, and this helps to keep you from falling. Hip fractures caused by falling are the most common cause of admissions for seniors. Balance exercises will help you avoid these problems. A good program to follow is the practice of yoga. It focuses on concentration, balance, and meditation. It teaches you to listen to your body and adjust your exercise accordingly. In yoga, you can start at your own level and slowly build up to routines that are more difficult. Balance exercises can help you to stay independent longer by helping you avoid falling and the consequences of any fall.

Stretching exercises will give you more freedom of movement. This allows you to be more active in your senior years. Stretching alone will not improve strength or endurance.

Endurance exercises are any activity that increases your heart rate. It could be walking, jogging, biking, swimming, or even gardening. If it elevates your heart rate and breathing, you are doing an endurance exercise. Building up your endurance is very important. Start slowly, five minutes at a time, and build up as you become stronger and healthier.

How often should you exercise and how often? In the case of strength exercises, you should work all of your major muscle groups at least two times a week. Varying your routine will ensure that you don’t do the same muscle group two days in a row.

When working with weights, lift the minimum the first week and gradually build up weight and repetitions of the movement. You must challenge your muscles to get stronger. As your body adapts to each new exercise you can gradually add weights in one to two pound increments.

When lifting weights, lift or push the weight into place and hold it for one second, then use three minutes to lower the weight. Don’t let the weight drop, for maximum benefit; you should lower the weight slowly. If you are using weights and find that doing fifteen in a row are too many for you, reduce the repetitions, and build up gradually. If you are easily doing fifteen repetitions, then you need to increase the weight. Increase weight not repetitions for the most benefit. Continue to stretch your muscles as you wait to do the next set of repetitions.

It isn’t too late to start exercising and you will feel better! Maybe I did spend too much time over the years sitting on the couch and eating all the wrong things. I am now learning my lesson! Time is wasting . . . It is time to get off the couch baby boomers and start exercising!

Geri Stogsdill is a freelance writer specializing in healthy lifestyle information. For more healthy recipe as well as dieting, fitness and healthy living tips, visit us at http://www.healthy4liferecipes.com/healthyrecipes.blog

Many people believe that you should not exercise if you have arthritis because it will damage your joints more. This couldn’t be further from the truth though. Exercise can actually reduce your pain and stiffness.

If you have arthritis then it is very important that you get on a work out program. When you do exercises, it builds muscles around your joints and increases your flexibility. It can also give you more energy, help you to sleep better, keep you at a healthy weight, give you self confidence and decrease depression. Exercise improves your overall health! It can even reduce your risk of developing other health problems such as heart disease and osteoporosis.

For many people exercise is hard to do because they do not make it fun. It is a chore to do. It’s really hard to be consistent about exercising when you are constantly dreading it. Try to pick an exercise routine that you enjoy, such as walking, dancing, doing yoga, swimming, or bicycling. Walking is one of the easiest to do and is an extremely efficient exercise. Even slow walking is beneficial because it will help the mechanisms in your body, put you in a better mood, help with any anxiety and give you more self-esteem. Regular walking will decrease your joint stiffness and swelling.

If you are in a lot of pain then you may want to start doing water exercises at first. This will reduce the stress on your knees, hips and spine. Flexibility exercises are great for arthritis. They are just stretches that help make it easier for you to move. If you have trouble doing your daily activities because of pain then you should definitely try this. Once you get used to doing these easier exercises then you can move on to more difficult things such as endurance and weight training. It is very important that you stretch before and after any exercising.

New studies have shown that many people actually get arthritis because of a lack of exercise. Things like television and computers are causing people to be less active than before. Because of this, more and more people are developing arthritis. Your body needs activity to be healthy. If you don’t use the muscles and joints in your body regularly then they will degenerate. So if you don’t have arthritis then the best way to prevent it is to exercise.

Before you start exercising you should talk to your doctor. They can help you decide what will be best for you. Physical therapists and occupational therapists can also be a great help to you. A physical therapist will show you the proper way to do exercises and walk you through them. An occupational therapist will help you by showing you how to do basic daily activities without hurting your joints.

There are over 100 different types of arthritis and exercise can help any of them. The best types of work outs to do are range of motion, strengthening and aerobic exercises. Just make sure you don’t over exert yourself. If you exercise and have pain that lasts for more than an hour then you are exercising too much.

Michael Russell

Your Independent guide to Arthritis