Grapefruit

The chemical properties of grapefruit are believed to help reduce insulin levels in the body. The smaller the spike in your blood sugar after eating, the more efficiently your body uses the food you’ve eaten for energy, thus reducing the unused amount that’s then stored in the body as fat.

Additionally, the pulp found in grapefruit provides your body with fiber, while the high water content helps keep your body hydrated to support your metabolism. The benefits don’t stop there. Grapefruit is also high in potassium and vitamin C and pink varieties contain lycopene, the heart healthy antioxidant (cross link) best known for giving tomatoes their color. Try adding half a grapefruit to your breakfast or making it your late-morning snack to get your metabolism fired up for the day.

Nuts

Although they’re high in calories, small amounts of raw or dry-roasted nuts are low in sugar, good sources of heart-healthy monounsaturated fats, and contain protein, fiber and a variety of vitamins and minerals. Almonds are best known for vitamin E and omega-3 essential fatty acids (cross link), while almonds are favored for being a natural source of selenium.

The fat and fiber in a serving of nuts helps fill you up and satisfy your taste buds, which makes them one of the best options for an afternoon snack when your energy may be flagging. Aim to work one to two servings of nuts into your day, but stay mindful of your overall fat and calorie intake. Toss a handful of nuts into oatmeal, salads or eat them on their own with a piece of fruit.

Leafy Greens

What’s not to like about dark, leafy greens? Broccoli, kale, spinach, collard and other greens, and swiss chard are rich in iron and calcium and contain a host of antioxidants like vitamins A, B9 (folate) and C. Not only that, but dark leafy greens are high in fiber and low in calories, so you can eat them until you feel full and not blow your calories for the day. Steam your greens or sauté them with garlic and a tablespoon of olive oil and serve them as a side dish, eat them raw in salads or add them to soups.

Orange Vegetables

Orange vegetables like carrots, sweet potatoes, squash and pumpkin are super foods that fill you up while nourishing your body. Full of vitamin A, potassium and carotenoids, each of these super foods is also high in fiber.

Try baking a sweet potato in the oven and eating it, skin and all. Not only does the baking bring out its inherent sweetness, but you may find that sweetness eliminates your desire to add butter, salt or sour cream.

Carotenoids work to stabilize blood sugar levels, which can help promote weight loss, making sweet potatoes a perfect addition to your lunch or dinner. Spritz sweet potato wedges or carrots with olive oil, season to taste and roast at high heat for a colorful side dish that’s good for you and great for your waist line.

Legumes

Beans, soybeans, peas and lentils are all excellent sources of protein and fiber. High fiber diets are associated with reduced risk for developing diabetes, heart disease and certain kinds of cancer. But it’s the fiber content that’s going to help you shed those extra pounds.

Buy dried legumes whenever possible and soak them according to the package directions to get the most benefit. If you’re cooking with canned legumes, read the labels to make sure you’re not loading up on sugar and salt. Add them to soups and stews or mix them with brown rice or other whole grains.

Berries

Blueberries, raspberries, strawberries, blackberries and cranberries are all packed with antioxidants and flavor and add natural sweetness to just about any meal. Rich in zinc and vitamin C, berries can be added to oatmeal, smoothies and even salads.

Try adding a handful of blueberries or cranberries to a spinach salad. Toss in handful of walnuts and dress with your favorite low-calorie dressing and you’ve got a nutrient dense lunch that will fuel your body and your weight loss goals.

Whole Grains

Your body burns the energy from whole grains slowly, which helps keep blood sugar levels stable so fewer carbohydrates are stored as fat. Not only that, but whole grains are high in fiber and grains like quinoa are also high in protein. Fiber and protein work together to help you feel fuller longer while at the same time, aiding your body in moving LDL or bad cholesterol out of your blood and into the liver for elimination.

Get creative with whole grains-there’s more to this food group than oatmeal and brown rice, although these long-time favorites are favorites for a reason. Cook bulgur wheat or quinoa and mix with chopped tomatoes, onions, parsley, mint, lemon juice and olive oil for tabouleh salad. Try making whole grains the main component of one or two meals a week and mix with legumes or stir-fried vegetables for an entire meal of super weight loss foods.

Flaxseed

Among the many sources of fiber, flax seeds are one of the best, as an ounce of flax seeds contains about 32% of the recommended daily dosage. A high-fiber food like flax seed has a low energy density, meaning that relative to the total weight of the food, it is rather low in calories. Furthermore, our bodies absorb fiber much more slowly than other food compounds, so after you eat it, you will feel full for a longer period of time. Flax seeds are unique in this aspect in that they actually swell up in the intestine to form a rather gel-like substance. Eating flax seeds can also help stabilize your blood sugar levels, so the energy that you get from eating lasts longer and also keeps you feeling full

Low-fat Dairy

Recent studies are showing that calcium plays a strong role in how the body burns fat and it’s believed that the more calcium that’s stored in a fat cell, the more fat that cell is able to burn. While similar findings were reported in people who got most of their calcium from supplements, the best results were found in people who consumed higher amounts of low-fat dairy products. Choose nonfat or low-fat milk, yogurt and cheese and aim for three servings a day. Frozen yogurt doesn’t count.

Soups

Broth-based soups aren’t just easy to make, they’re easy to fill with a variety of super foods that are high in flavor and low in calories. The high water content helps keep you hydrated (just watch the sodium) and many people find comfort in its warmth.

When it comes to making soup, you’re only limited by your imagination. Make your own stock or use a high-quality, low sodium stock. Add your favorite vegetables, especially leafy greens like kale or escarole, and simmer with beans or lentils or try mixing in cooked whole grains like barley or brown rice at the end.

Of course if you have lived a sedentary lifestyle for an extended period of time, it becomes harder to begin. So it is important to stop putting it off… you’re not getting any younger.

Studies have shown the health benefits of sensible exercise would not only prevent disease, but would also improve the quality of one’s life. No one wants to merely survive; it’s important to live life fully. Though we can not stop the effects of aging; we can slow it down. With exercise and proper care, people can live longer, more active lives.

Age is no excuse for not exercising; men and women in their 70s and 80s can achieve levels of vigor associated with people 30 years younger. This means that exercise can make a healthy 85 year old as strong as a 55 year old person. The studies and research is there, and yet more than 60% of U.S. adults do not engage in the recommended amount of physical activity, and approximately 40% of U.S. adults are not active at all.

Inactivity slows down as we approach our middle years, if our bodies are not well cared for; the normal effects of aging begin to become apparent.

This concept of aging is not programmed into our bodies, but rather projected by society. Aging and growing old do not have to go hand-in-hand. In fact, athletically and nutritionally fit individuals can measure out 10 to 20 years biologically younger than their chronological age. There really is no excuse.

If some of you ladies have time to read, this is worth your while.

Just because you’re not vying for 20-inch biceps or thunderously strong thighs like the muscle heads in the gym doesn’t mean you should shun the weight room. Lifting weights gives you an edge over belly fat, stress, heart disease, and cancer—and it’s also the single most effective way to look hot in a bikini. Yet somehow women are still hesitant: Only about a fifth of females strength train two or more times a week.

Here are 12 reasons you shouldn’t live another day without hitting the weights.

You’ll Lose 40 Percent More Fat

If you think cardio is the key to blasting belly fat, keep reading: When Penn State researchers put dieters into three groups—no exercise, aerobic exercise only, or aerobic exercise and weight training—they all lost around 21 pounds, but the lifters shed six more pounds of fat than those who didn’t pump iron. Why? The lifters’ loss was almost pure fat; the others lost fat and muscle.

Other research on dieters who don’t lift shows that, on average, 75 percent of their weight loss is from fat, while 25 percent is from muscle. Muscle loss may drop your scale weight, but it doesn’t improve your reflection in the mirror and it makes you more likely to gain back the flab you lost. However, if you weight train as you diet, you’ll protect your hard-earned muscle and burn more fat.

Your Clothes Will Fit Better

Research shows that between the ages of 30 and 50, you’ll likely lose 10 percent of your body’s total muscle. Worse yet, it’s likely to be replaced by fat over time, says a study. And that increases your waist size, because one pound of fat takes up 18 percent more space than one pound of muscle.

You’ll Burn More Calories

Lifting increases the number of calories you burn while your butt is parked on the couch. That’s because after each strength workout, your muscles need energy to repair their fibers. In fact, researchers found that when people did a total-body workout with just three big-muscle moves, their metabolisms were raised for 39 hours afterward. They also burned a greater percentage of calories from fat compared with those who didn’t lift.

Lifting gives you a better burn during exercise too: Doing a circuit of eight moves (which takes about eight minutes) can expend 159 to 231 calories. That’s about what you’d burn if you ran at a 10-mile-per-hour pace for the same duration.

Your Diet Will Improve

Exercise helps your brain stick to a diet plan. University of Pittsburgh researchers studied 169 overweight adults and found that those who didn’t follow a three-hours-a-week training regimen ate more than their allotted 1,500 calories a day. The reverse was also true—sneaking snacks sabotaged their workouts. The study authors say both diet and exercise likely remind you to stay on track, aiding your weight-loss goals.

You’ll Handle Stress Better

Break a sweat in the weight room and you’ll stay cool under pressure. Scientists determined that the fittest people exhibited lower levels of stress hormones than those who were the least fit. Another study found that after a stressful situation, the blood pressure levels of people with the most muscle returned to normal faster than the levels of those with the least muscle.

You’ll Be Happier

Yoga isn’t the only Zen-inducing kind of exercise. Researchers found that people who performed three weight workouts a week for six months significantly improved their scores on measures of anger and overall mood.

You’ll Build Stronger Bones

As you age, bone mass goes to pot, which increases your likelihood of one day suffering a debilitating fracture. The good news: A study found that 16 weeks of resistance training increased hip bone density and elevated blood levels of osteocalcin—a marker of bone growth—by 19 percent.

You’ll Get into Shape Faster

The term cardio shouldn’t describe only aerobic exercise: A study found that circuit training with weights raises your heart rate 15 beats per minute higher than if you ran at 60 to 70 percent of your max heart rate. This approach strengthens muscles and provides cardiovascular benefits similar to those of aerobic exercise—so you save time without sacrificing results.

Your Heart Will Be Healthier

Researchers at the University of Michigan found that people who did three total-body weight workouts a week for two months decreased their diastolic blood pressure (the bottom number) by an average of eight points. That’s enough to reduce the risk of a stroke by 40 percent and the chance of a heart attack by 15 percent.

You’ll Be Way More Productive

Lifting could result in a raise (or at least a pat on the back from your boss). Researchers found that workers were 15 percent more productive on days they exercised compared with days they didn’t. So on days you work out, you can (theoretically) finish in eight hours what would normally take nine hours and 12 minutes. Or you’d still work for nine hours but get more done, leaving you feeling less stressed and happier with your job—another perk reported on days workers exercised.

You’ll Live Longer

University of South Carolina researchers determined that total-body strength is linked to lower risks of death from cardiovascular disease and cancer. Similarly, other scientists found that being strong during middle age is associated with “exceptional survival,” defined as living to the age of 85 without developing a major disease.

You’ll Be Even Smarter

Muscles strengthen your body and mind: Brazilian researchers found that six months of resistance training enhanced lifters’ cognitive function. In fact, the sweat sessions resulted in better short- and long-term memory, improved verbal reasoning, and a longer attention span.

I can personally attest to the fact that weight training will improve joint health. After an untreated injury left me with pain and the inability to walk up stairs. With dedication and patience im now squatting 400 plus pounds with no pain.

With our ageing baby boomer population, joint pain and joint problems such as arthritis are rapidly becoming major health concerns. Knee, hip and other “load bearing” joint surgeries are becoming increasingly more common. But did you know that a regimen of exercise that includes weightlifting and nutritional supplements like Glucosamine has actually helped some people avoid surgery?

First up we must dispel the myth that workingout with weights can cause joint pain. Now I am not saying that no one has ever left a gym with a sore knee, or shoulder, or elbow, quite the contrary people often do. But if that is caused by your weightlifting routine you are probably doing something wrong. Chances are you are not warming up properly prior to weightlifting, lifting with poor technique, or too much weight, or are not allowing enough time for your joints to recuperate after sets. Here we are discussing the joint pain that can and does occur from everyday “wear and tear”, Osteoarthritis or other conditions. Proper weight training has been found to actually improve joint health, return functionality and decrease this pain.

A recent study released in the October 2006 issue of Arthritis Care and Research followed two groups of patients with knee arthritis. One group was given a regular series of Range of Motion Exercises the other a regular routine of Strength Training Exercises, that included weightlifting routines to strengthen the quadriceps and other leg muscles. All patients in the weightlifting group reported less pain then in the ROM group, and more importantly X-rays of those in the Strength Training Group verified that the progression of their arthritis had slowed. Regular exercise of the joints replenishes joint lubricants and builds cartilage. Weightlifting increases the muscles around joints. Stronger muscles from weightlifting exercises offer more support to the joints. From the process of weightlifting you become physically stronger. This means you can participate in more activities, which make your joints healthier.

We already know how weight training builds muscle and how that can improve your overall health and help you lose weight. All orthopedic specialists agree a sure way to reduce joint pain and improve joint health is to lose weight, and ease some of the burden on those weight-bearing joints like the hip or knees. Simple common weight training exercises have been found to be the best to reduce joint pain of the hips and lower extremities, such as Squats and Leg Extensions. If you are not already weightlifting just as a matter of course to improve health, and are experiencing knee or hip pain, now is a great time to start.

Many Americans have totally eliminated their need for ant-inflammatory drugs and other medications to manage their joint pain through weightlifting and strength training. And once you have eliminated your joint pain and start to realize all the other benefits from working out with weights, you can be well on your way on the road to better health and better fitness all around.

Myths officially busted!

If you’ve spent some time in a gym or if you told people you were into weight lifting, you’ve most likely received plenty of unsolicited advice on what you should do and not do for maximum results & safety.

But how much truth is there behind all those things they tell you? Science or broscience? Here are the top 12 weight lifting myths — debunked.

Myth #1: Weight Lifting is Dangerous. Machines have the reputation to be safer than free weights. But studies tell a different story.

• Weight lifting does not produce more injuries compared to machines.
• Weight lifting injury rates are lower than in any other sport.

Weight lifting is used for (p)rehabilitation because it can prevent and fix injuries. The only way you can injure yourself, is if you use bad technique or don’t control your ego. Use your head and you’ll be safe.

Myth #2:Weight Lifting is Bad For Your Joints. Weight lifting is less stressful on your joints than running: it involves controlled, non-impact movements.

Weight lifting – and especially strength training – will increase the health of your joints by strengthening the muscles & ligaments that hold them together.

• Squatters have healthier knees than non Squatters. Studies performed on top Powerlifters confirm that their knees are in better health than those of the general population.
• Several StrongLifts.com readers recovering from ACL injuries or who had persistent knee problems for years, reported that their knee pain went away forever after 2-3 months of doing Squats.

Myth #3: Weight Lifting Causes High Blood Pressure. Your blood pressure increases when you lift heavy weights. But it returns to normal after finishing your set. That’s how lifting improves your cardiovascular fitness.

People who lift weights with the focus on strength training have lower blood pressures than people who don’t exercise. Studies show that regular weight lifting lowers your systolic & diastolic blood pressure.

Myth #4: Weight Lifting Makes You Bulky. Muscle is denser than fat. You’ll look slimmer at the same body-weight if you increase your muscle mass. The huge guys in muscle magazines are usually supplementing.

Many skinny guys train 6x/week but struggle to gain weight. Why? Because they aren’t eating enough. Getting bulky means gaining weight. And to gain weight, you must eat more. Training hard only won’t do the job.

Myth #5: Weight Lifting Makes Women Bulky. Those muscular women you can find in muscle magazines had to use steroids to get to that point.

As a woman you can build muscle, get stronger and improve your physique. But you’ll never build as much muscle mass as men can because you have lower testosterone levels. You’ll always stay feminine unless you use steroids.

Myth #6: Weight Lifting Stunts Growth. Arnold Schwarzenegger, Lou Ferrigno, Dave Draper, Shaquille O’Neal, David Robinson, Karl Malone, Michael Vick, etc. They all started lifting weights in their early teens and are +6′ /1m82 tall.

The only way weight lifting can stunt your growth is if you damage your growth plate by letting the bar fall on you. But if you use proper technique, you’ll be safer than with Rugby or Soccer where collisions are common.

Supervise youth lifting weights. Enforce proper technique and discourage ego. Note that some believe weight lifting can actually stimulate growth because it increases bone mineralization.

Myth #7: Weight Lifting Decreases Flexibility. One of the realizations people who get into weight lifting have is how inflexible they are. Years of sedentary lifestyle may have tighten your hips, preventing you to Squat correctly.

Weight lifting will make you regain your flexibility and maintain it. Especially the Squat will give your hip muscles a full stretch. But increasing your muscle mass or strength won’t reduce your flexibility at all.

Myth #8: Weight Lifting Makes You Slow. Strong muscles contract faster and generate more power. That’s why professional athletes like Shaquille O’Neil or Tiger Woods do weight lifting: strength training makes you faster.

Myth #9: Weight Lifting Causes Hemorrhoids. The right way to breathe during a lift is to hold your breath and push it against your closed glottis. This keeps your lower back safe by increasing pressure in your abdomen.

If you hold your breath and push it towards your anus you can get hemorrhoids. Avoid by breathing correctly: use the valsalva maneuver. Drink lots of water and eat green veggies, fruits & fiber for optimal digestion.

Myth #10: Muscle Turns to Fat If You Stop Weight Lifting. Muscle never turns to fat. They’re different tissues. If you stop weight lifting, you also have to eat less than before otherwise you’ll get fat.

Some believe that if you train long enough your muscles will never come back to their pre-trained state. This is probably linked to muscle memory: it’s easier to regain muscle than to build it from scratch.

Myth #11: Weight Lifting Increases Waist Size. This myth comes from looking at some Power Lifters in the heaviest classes. Their waist is big because they’re fat. And they’re fat is because they only care about getting stronger.

Check Power Lifters in the lighter classes: they all have a small waist. Squats & Deadlifts work your abs hard. Everyone who does these exercises for a couple of weeks reports losing several inches waist size.

Myth #12: Weight Lifting is Boring. It is if you go the gym without a plan, don’t pay attention to what you do when lifting and don’t get results. But it won’t if you have a plan, get results and focus on how your body moves during a lift.

Weight lifting is a technical & intellectual sport. You shouldn’t have time to get bored since you have so many things to pay attention to during the lift. And the constant challenge to add weight is anything but boring.

The real fun though is when you start getting results. Hard work paying off is what will get you addicted.

Even though the Flu and Cold season is almost over you can never be too cautious when it comes to sickness prevention.

Tea Off Against Colds

Not just any hot tea, though. Chamomile, according to researchers from London’s Imperial College, is the one that’ll help prevent sickness. In a recent study, they found people who drank five cups of the brew a day for 2 weeks had increased blood levels of plant-based compounds called polyphenols, some of which have been associated with increased antibacterial activity. Levels remained high for 2 weeks after subjects stopped drinking the tea, says lead researcher Elaine Holmes, Ph.D. (Bonus: chamomile tea also raised levels of glycine, a mild nerve relaxant and sedative.)

Knock ‘em Dead

There’s a killer living in all of us. Known as a macrophage and produced deep in your bone marrow, it’s a white blood cell that roams the body, picking fights with bacteria, viruses, or any other intruders. But it only works if you help it. These killer cells are activated by beta-glucans, a component of fiber foods. The best source? Oats, says David Grotto, R.D., director of nutrition education at the Block Center for Integrative Cancer Care in Evanston, Illinois. So eat your oatmeal. The steel-cut oats, like McCann’s Irish Oatmeal, have double the amount found in the rolled, quick-cooking kind.

Dressing for Success

Eating a salad for lunch is smart. Drowning it in fat-free dressing isn’t. A recent study from Iowa State University found that without dietary fat, your body doesn’t absorb some of the disease-fighting nutrients in vegetables. Researchers fed seven people salad for 12 weeks and tested their blood after each meal. Those who topped their salads with fat-free dressing consistently failed to absorb carotenoids, antioxidants that have been linked to improved immunity. Fat is necessary for the carotenoids to reach the absorptive intestinal cells, says lead researcher Wendy White, Ph.D. Choose dressings with healthy fats from olive or nut oils, such as Many Seeds of Change (available at Whole Foods or in the crunchy section of your neighborhood market) and many Annie’s Naturals dressings. If you’re feeling adventuresome, try making your own. For an Italianate, try 2 or 3 parts extra virgin olive oil to 1 part balsamic vinegar; for something with an Asian influence, go 3 parts sesame oil to 1 part rice wine vinegar.

Fight Bugs this Whey

A shot of whiskey might be one way to feel better, but whey protein is a much more effective immune-boosting cocktail. Whey is rich in an amino acid called cysteine, which converts to glutathione in the body. Glutathione is a potent antioxidant that fortifies cells against bacterial or viral infection. For the highest concentration of protein, try something called powdered whey protein isolate, which is more pure—and more expensive—than concentrate. Fortify your morning smoothie with whey protein powder or try another source: yogurt. The clear liquid that forms on top of most cartons of yogurt is pure whey protein—so don’t drain it off, just stir it back into the yogurt.

Tomato Trumps Chicken

To beat back a cold, you slurp chicken noodle soup. To avoid getting sick in the first place, ladle out some tomato. In a study published in the American Journal of Clinical Nutrition, 10 subjects ate a tomato-rich diet for 3 weeks, followed by a tomato-free diet for 3 more weeks. While subjects were on the tomato diet, their infection-fighting white blood cells sustained 38 percent less damage from free radicals—atoms in the body that damage and destabilize cells—than when they ate no tomato products. Researchers speculate that the lycopene in tomatoes acts as an antioxidant, helping white blood cells resist the damaging effects of free radicals.

Give Ma Nature a Taste of Her Own Medicine

Butterbur may sound like something that makes you sneeze. But the herbal supplement actually helps you fight allergies. Scottish researchers found that patients with grass and pollen allergies who popped 50 mg of the plant extract twice daily had 13 percent better nasal airflow than those who took a placebo. Another study published in the British Medical Journal reported that butterbur treated seasonal allergies nearly as well as the prescription medication Zyrtec. It’s effective against all symptoms of allergic rhinitis, including sneezing, itching, and conjunctivitis, says Andreas Schapowal, M.D., Ph.D., the author of the study. Butterbur is believed to block leukotriene, a chemical that causes allergic reactions, while at the same time controlling eosinophils, the white blood cells that accumulate when allergic reactions take place, says Dr. Schapowal. What’s more, there’s no drowsy effect with butterbur. You can buy the supplement ($25 for 60 capsules) at most health food stores or at iherb.com.

Down a Sports Drink

Not only will guzzling Gatorade help your body recover from a tough workout, but it may also protect you from the latest strain of the flu. According to a study published in the International Journal of Sport Nutrition, when 10 triathletes drank more than 1 cup of sports drink every 15 minutes during intense exercise, they had significantly better immune response than they did when they drank a placebo.

Drinking wine with your meal, in addition to being good for your heart, may help ward off food poisoning before it happens. Scientists at Oregon State University recently found that wine can put the kibosh on three common food pathogens: E. coli, listeria, and salmonella. In lab studies, the wine’s combination of ethanol, organic acids, and low pH appeared to scramble the bugs’ genetic material. All wines have some effect, say researchers, but reds are the most potent.

Feel the Burn

Several animal and laboratory studies have shown that capsaicin—the compound that gives chili peppers their fire—can help stop sickness before it starts. Mice in one study were given a daily dose of capsaicin and had nearly three times more antibody-producing cells after 3 weeks than those given no capsaicin. More antibodies mean fewer colds and infections. Results of other studies suggest that eating food containing hot components such as capsaicin may improve immune status, says Rina Yu, Ph.D., of the University of Ulsan in South Korea, the lead researcher. The point is, it can’t hurt. At the very least, a dash or two of hot sauce might help flush out some toxins.

Change Your Numbers Game

Losing a little extra baggage will not only reduce your risk of cardiovascular disease and diabetes, but also will help shape up your immune system. Researchers at Tufts University asked a group of slightly overweight people to cut 100 to 200 calories from their daily food intake. The result, in addition to weight loss and a drop in cholesterol counts? Participants boosted their immune system response to disease-causing microorganisms. Researchers aren’t exactly sure why, but speculate that the benefit comes from a combination of effects. One thing is certain: Cutting 200 calories out of your daily diet is easy. At your next restaurant meal, ditch the baked potato with sour cream and order steamed vegetables instead.

But when exactly various systematic forms of exercise routines came into being as an artificial means to build muscles and agility, this is a piece of puzzle that is still shrouded in anonymity.  History pages, even though it refrains from throwing up any specific piece of info on this point, vaguely suggests that such practices could have been popular in ancient Rome, Greece and India in the 9-11th centuries where combats and wars were of regular occurrence. The discovery of stone dumbbell weights in India and similar artifacts from Europe also points to such a possibility.

The workout routines or exercises, as we all see it today, shaped up however since only the early 18th century. This was when exercises became more streamlined and better and efficient workout routines were suggested, thanks to the rapid strides that occurred in medicine and science in general. It was during this period that aerobics, weight lifting, weight training, running, and other similar conventional exercise forms evolved, and gymnasiums and fitness centers became popular. The 18th century was also the period during when many wrong myths about exercise and health were busted by the new found wave of scientific justification. Wrong beliefs such as weight training slow down athletes, endurance training not a healthy proportion to one’s heart and unhealthy for women, and exercises in general not good for elders, were all laid to rest during this period. But it is ironical that still many in the world hangs onto this logic-less perceptions.

Come 19th century and all those developments and innovations in science and technology that was started in the previous century picked up a frantic pace. Industry revolution and a new emerging economy forced people into newer lifestyles, routines, work, and even diet. Soon various health issues popped up and the need for a new fitness regime replacing the conventional methods started to grow pressing. In response, fitness experts churned out path breaking methods to regain and maintain fitness, while a flurry of in-house training equipments – thanks to the new improved manufacturing technology – like the tread mill, exercise bikes, rovers, chest and shoulder presses, leg extension machines and butterfly machines, to name a few, hit the markets, letting the consumers to redefine the concept of workouts altogether and empowering them to access it whenever they feel to do so. With so much working out apparatus in the disposal, it became rather simple for the common man to exercise give exercise to virtually any part of his/her body for strength building, a choice none have had a few decades earlier. The number of gyms also increased substantially in this period.

The rise of media, especially television, in the latter half of 19th century, also had done its part in spreading the importance of remaining fit amongst the common man. Many thousands who took to exercising in the decade following 1960, their inspiration was nothing by the TV. The internet revolution in the last decade before 2000 had made people even more empowered and it brought them at arms’ length with innumerable resources pertaining to workouts, fitness, and health. And soon the wheels of history of exercises were undergoing a redefinition once again.

The human body contains more than 630 muscles. Approximately 35-45% of body mass is muscle tissue. Muscles are long- lasting, self-healing and grow stronger with use. There are three unique kinds of muscle:

• Cardiac muscle, which is found only in your heart. It contracts involuntarily; it is automatically controlled by the nervous system.
• Smooth muscle is found in blood vessels, the digestive system, bladder, airways, and the uterus in a female. It also contracts involuntarily.
• Skeletal muscle is the kind we can see and feel. They attach to the skeleton and come in pairs; one muscle to move in one direction and another to move back the other way. Skeletal muscles contract voluntarily, you have to think about contracting them and the nervous system tells them to respond.

The combination of muscles and bones make up the musculoskeletal system. Together, the skeletal muscles work with bones to give the body its power and strength.

In most cases, skeletal muscle is attached to one end of a bone, stretches across a joint, and then attaches again to another bone. Tendons serve as connector pieces between muscle and bone; when a muscle is contracted, the tendon and bone move along with it.

Skeletal muscles come in a variety of sizes and shapes depending on their job. The muscles in your back, near the spine, are some of the biggest and most powerful. These muscles have the difficult job of keeping the body upright and providing the power to lift and push.

Your face also has plenty of muscles, over 30 as a matter of fact. Facial muscles don’t all attach directly to bone like those in the rest of the body. Many of them attach under the skin, which allows for more control. Contracting your facial muscles ever so slightly can create different looks like happiness, sadness, surprise, and frowning. Eye muscles are the busiest muscles in the body, moving more than 100,000 times a day!

The tongue is a muscle that’s attached only at one end. The tongue is made of a group of muscles that work together, allowing you to talk and help you chew food. It takes 72 different muscles interacting with one another to produce human speech.

The largest muscle in the body is in the buttocks and is called the gluteus maximus.

There are many problems which can affect muscles, causing pain and/or weakness. Some of the most common and least severe muscle disorders include:

• Sprain: A stretched or torn ligament. Wrist and ankle sprains are common and can be caused by falling or twisting.
• Strain: A stretched or torn muscle or tendon. Strains can happen suddenly or develop over time. Hamstring and back muscle strains are most common and are usually caused by twisting or pulling of the tissues. Many people suffer strains from playing sports.
• Muscle cramps: Sudden, involuntary contractions or spasms in the muscle, also called charley horse. Muscle cramps often occur after exercise or at night and can be caused by dehydration, strain or overuse of a muscle, lack of minerals in your diet, or insufficient blood supply to your muscles.
• Tendinitis: Inflammation of a tendon, usually occurring in the elbows, knees, shoulders, hips, heels or wrists. Certain diseases such as rheumatoid arthritis can cause tendinitis, but it is most commonly caused by injuries and overuse.

There are also many more serious muscle disorders such as cancers, diseases of the nerves that affect the muscles, and genetic diseases.

The old adage “an ounce of prevention is worth a pound of cure” comes to mind when considering muscles. Use your muscles and strengthen them, you will need them to carry out everyday tasks and prevent you from falling and breaking bones as you grow older.

Source- healthnews.com