Reasons to Own a Folding Bike

Mix it up

In most areas there are nice locations to ride a bike. These include: parks, paved paths, and roadways with wide shoulders. The problem is that you often pass these places while your bike is at home. If you discover one of these locations with your folding bike in your trunk, you can pull over and ride immediately. This type freedom does not exist with a traditional bicycle.

Get Moving

It’s obvious that a bike will not improve your overall fitness unless you actually ride it. The convenience and portability of a folder removes many of the obstacles that can keep you from accomplishing your cycling workouts. I leave my bike in the trunk of my car from March to September, which makes it available at anytime. It’s easy to take a quick ride while I’m waiting for my spouse at the mall, getting the oil changed, or taking a short break from work.

Peace of Mind

Your folder can be stowed away or taken with you. This keeps it out of sight and safe from bicycle thieves. Folding bikes also don’t require traditional carrier racks that leave them exposed when left unattended.

Something for everyone

Dozens of companies make folding bikes with a variety of styles and features. Amazon lists over 280 folding bikes on its website, 72 that cost between $300 and $600. Dahon, the company with the best customer reviews, has a bike to fit just about any budget. You can buy direct from most of the folding bike companies on-line and some local bike stores carry at least one folding bike brand. If you prefer a used folding bike, eBay and Craigslist are good options.

Right Breathing Air System

Breathing air systems are required in many of the modern world’s major industries, including the petrochemical, oil and gas, pharmaceutical, mining, tunnelling and energy industries. Here, the various kinds of respiratory protective equipment are considered essential tools that save lives.

The type of breathing apparatus chosen depends on a number of factors. With the undertaking of an accurate risk assessment of the environment,along with the demands of the job in hand, an appropriate choice may be made from a selection of breathing air systems.

First of all is the Self Contained Breathing Apparatus (SCBA). This particular type of equipment is worn by first responders and emergency services professionals such as fire fighters, and also by industrial workers who hare exposed to highly toxic environments that directly and seriously endanger human health.

Another of the most commonly used breathing air systems is that of the Airline Breathing Apparatus. This breathing equipment provides a supply of air to the wearer via a medium or high pressure hose that is connected to a stationary source of breathable air.

The supply of air is delivered to the wearer either continuously or intermittently, depending on the needs of the user. Some manufacturers of this kind of equipment offer the wearer a back up supply of breathable air with the addition of a compressed air cylinder to the original airline system. This is intended to protect the wearer if their main supply is disrupted.

Another option when choosing from a range of breathing air systems is the Air Purifying Respirator. These use cartridges or canisters to remove particles and contaminants from the air in the particular work environment, and are commonly used where the environment presents no immediate and severe danger to human health.

These kinds of breathing air systems can rely on the user’s inhalation to draw air through the filters in place, or use a blower to ‘suck in’ ambient air to meet the wearer’s breathing requirements. These are often used in the pharmaceutical and automotive industries.

Escape respirators are breathing air systems that are specially designed to, as the name suggests, escape from hazardous environments in a short duration of time, normally spanning from 5 to 15 minutes. These can be ideal for helping users escape from dangerous situations such as fires.They are also often used with the airline system as a ‘back up’ air supply in emergencies.

The final type of apparatus in the range of breathing air systems is the Chemical Oxygen Self Rescuer. This is an escape device that is used to help the user remove him or herself from situations where toxic gases and particles are present or where there is oxygen deficiency.

This differs from the other breathing air systems by using the chemical reaction between Potassium Super oxide and exhaled air to generate oxygen which can then be used by the wearer of the equipment. Due to its non-reliance on items such as compressed air cylinders, this kind of system is lightweight and compact, making it ideal in certain situations which demand such features.

In conclusion, there are number of different breathing air systems available on the market today to meet a wide range of needs spanning a number of industries. The choice all depends on the hazards present in the environment, the duration of exposition to these environments, practical aspects of apparatus use and whether the breathing system is used for work or simply as an escape option.

Circuit Training at Home

Some Basic Equipment for a Home Circuit Routine

Many circuit routines don’t require any equipment. However, if you are able to purchase the following basics, you can implement them into your workouts to help increase your fat burning potential.

  • Set of dumbbells
  • Stability ball
  • Bench
  • Resistance bands

There are tons of circuit training routines that you can perform using the above basic fitness tools. Once you have learned a few routines, you will be amazed at how intense a workout you can get right at home. This is a big benefit for time-crunched individuals or those who don’t like gyms.

Benefits of Circuit Training

Studies have shown that including circuit training workouts into your routine burns fat more effectively than slow, study, boring cardio workouts. You can also save time performing circuit training. The exercises are performed back to back with little rest in between sets, your workouts are can be completed in as little as 30 to 45 minutes. With proper nutrition, you can build strength and lose weight with a minimum of 3 workouts per week.

The boredom you may experience with typical cardio exercises is no longer an issue. You can get a great workout in less time, at any time, and almost any place. Circuits can be done at the gym, at home, in the park, at the beach, or wherever you choose.

Strength is also improved with continuous use of circuit training. You will begin to notice an improvement in daily activities as well as improvement in basic body weight exercises such as push-ups and sit-ups. I feel like I get a much better workout using circuit training compared to running for 2 miles. While I still like to run, I use circuits with my own body weight to improve my overall strength.

Creating a Fitness Plan

Why not create your own personal fitness plan instead of trying every new plan that comes along and hoping for the best,. You’re a unique individual with your own skills and interests. You also have unique goals and challenges.
The benefits of creating your own personal fitness plan include:

  • It’s based on your current fitness level – You know where you’re at right now and you know your limits. This is important because it gives you a realistic starting point. It gives you the room to improve and grow without having someone else’s expectations set upon you.
  • It’s focused on your goals – You want to get a beach body, great! You want to lose weight, fantastic. You want to improve your endurance and run that marathon next year, super! All of those goals are wonderful goals. Your fitness goal, whatever it may be, is what you’ll frame your entire fitness program around. It’s what will keep you motivated and excited to exercise and succeed. That just doesn’t happen when you’re working on a goal that someone else has set for you.
  • It fits your personality – The truth is that there are different types of fitness personalities. When you identify yours, and we’ll help you with that, you’ll find that exercise is much more enjoyable. And it should be fun, right? Exercise shouldn’t be just one more chore on your schedule.
  • It supports your schedule – Speaking of schedule, when you create your own fitness plan you’re fitting it into your life, not the other way around. It becomes a realistic part of your life.
  • It caters to your motivation style – What motivates you may be different than what motivates someone else. With your personal fitness plan, you create a plan that fits your motivation style. It’s built into your plan and success is practically guaranteed.

When you follow the steps to create a fitness plan, you’re not taking the easy road. There’s a fine line between pushing yourself too hard and taking it too easy on yourself. This is why planning is important. Identify the types of activities you enjoy and what you want to get out of your fitness program – find what your fitness goals are. Then create a program that supports you to succeed.

Build a Better Bottom

At age 21, women are available for two big changes. They can drink alcohol legally. And, they start to pack on fatty tissue and cellulose, below the waist. Even under normal circumstances women have a higher percentage of body fat than men. This is not fair, but it is factual. This is why a lady has to work her legs and butt harder.

You must burns calories to lose fat. Aerobics or running can burn calories. Just burning calories will not shape your bottom half, though. You need to strengthen, tone, and build muscle in that lower portion of your body. When you lose fat, then you will have shapely buttocks and legs. You will have some muscle definition to show for all your work. This is the look of stars and models today. You need a program that will build muscle and shed fat.

Aerobics, running, jogging, the treadmill, the elliptical, or walking will work for burning the calories to shed fatty tissue. This must be done consistently, 3 to 5 times a week. Start small. Gradually, increase the time, distance, and intensity as you go on. Be Smart. Do not overdo it. This will lead to injury. Listen to your body. It will let you know if you are doing too much.

For the muscle part, let us quote a woman who is in shape. Alissa Carpio is a professional figure and fitness competitor and a certified personal trainer. Alissa says, ” Women are stronger in the legs than in any other body part. They are actually stronger in the legs than men are, in relation to the rest of their body “. There is a plus for you ladies, in working the lower body. Many of these exercises are compound exercises. Many exercises you do for the legs, also work the butt. And many exercise for the butt exercise the legs. The Number one exercise weight bearing exercise of all time, the squat, is the most productive for the whole bottom half of the body. Machine hack squats ( a safer version of the squat ), leg presses, and lunges are all very good for working the entire bottom.

There are isolation exercises for various parts of your bottom half. There are leg extensions for your quadriceps on the front of your thigh. For the hamstrings, the rear part of your thigh, you van do leg curls, stiff legged good mornings, and stiff legged dead lifts. There are many variations of the calf raise to develop your calf muscles. For your butt, you have standing and kneeling hip extensions.

Since your hips and butt flow right into your waistline, you do not want to neglect it. Crunches for the abdomen and hyper extensions for the lower back will tone and slenderize the waist area. This will contribute to the girlish figure you desire.

Drink Lots of Fluids

Many dieticians have been recommending that we should be drinking at least 8 glasses of water a day and 9 to 13 if you exercise. Here is where that number comes from:

  • You typically lose about 10 cups of water per day
  • 2 cups to sweating and evaporation,
  • 2 cups to breathing, and
  • 6 cups to waste removal.

You can replace up to 2 cups through the water in the foods you eat, but you have to make up the remaining 8 cups by drinking fluids, water being the best choice.

Your fluid intake can come from many sources, as outlined in the following list:

  • Water: Water is the best source to get your fluids. It is critical for the proper functioning of your organs. Keep a water bottle with you at all times: in your car, at your workstation and in any convenient place within your reach.
  • Juice: Pure orange juice is rich in potassium, vitamin C and other important vitamins. However, it is also high in calories. It is recommended that eating the whole fruit is better than drinking one small glass of orange juice. Eating the whole fruit also gives you the additional nutrition which maybe loose during the process of extracting the juice from the fruits.
  • Sports beverages: Sports beverages could include Gatorade, Powerade, Accelerade and others. The disadvantage is that sports beverages are pretty high in calories and would cause you to gain weigh when you get in the habit of drinking too much. When you feel that you need to include a sports beverage after your workout then try to limit your intake of sports beverages to 12 ounces just after you finish exercising. One way to reduce the amount of calories and sugar content in the beverage is to dilute it with water. When shopping for the sport beverages buy in bulk to save some money.
  • Coffee and tea: Coffee and tea are hot, tasty beverages. You could count coffee and tea in your daily total of 8 glasses of water. Caffeine in the coffee and tea can have a dehydrating effect on your body and it is good to limit the number of cups you drink.
  • Low-fat or nonfat milk: Two or three glasses of low-fat or fat-free milk are an excellent source of calcium, but you may not be able to stomach a glass of milk right after working out. The other alternative is to drink a glass of warm skim milk just before bed.

It is not a good idea to rely on thirst to tell you when your need to drink. By the time your mouth feels parched, you are already mildly dehydrated. Prevent dehydration by drinking all day long. Keep a water bottle at your desk and always carry a bottle when you work out. You know that you are not drinking enough of water if your urine is dark and scanty rather than clear and plentiful. Keep in mind that vitamin supplements can make your urine dark or fluorescent yellow.

Exercising During Ramadan

Every day during the month of Ramadan, Muslims around the world break their fast when the fourth prayer of the day, Maghrib, is due. They eat before the sun comes up at a certain time and after a certain time during the night.

Its very obvious that the coming month will create a buzz for those who would like to continue working out. The common misconception is to cut back totally on our workout and resume only after Hari Raya (also Hari Raya Puasa, literally “Fasting Day of Celebration”, the Malay term for the Muslim festival of Eid ul-Fitr).

However I would like to think of it differently. Please note that these steps that I’m going to suggest works well for me, so it may not necessarily work as well for you. My best advice is to listen to your body.

For me, its not really a question of “Should I train?” or not but rather what kind of workout and at what time I should do it. It is as straightforward as that. Some would doubt if cardio workouts are advisable since the body lacks water (fasting can make us dehydrated, symptoms are like fatigue, dizziness & headache). I would think of it differently, since the absence of glycogen due to fasting, then the opportunity to burn some fat should not go to waste. The only thing that we should make sure is not to over strain and stop immediately if we feel light headed. If we time our workouts properly, i.e few hours prior to breaking fast, we will be able to refuel shortly thereafter. We should avoid high impact sports during the day as we are not in the condition to endure performance sports.

The other good time to workout is after breaking fast. However this is not applicable if you have just eaten a cow or something equivalent to it. Get the point? Be sure to consume small portions and stick to foods that are easily digested . Let me remind myself and all of you out there, that Mutton or Lamb are definitely not easy to digest. However, feel good to understand that digestion alone can consume up to 40% of our calorie output.

As for weight training, I would only do them after breaking fast. To draw rapid energy from what is already lacking will result in our body drawing energy from other muscle and if I were to do weights, I will make sure that I drown myself with a protein shake right after the workout. We should lose fat, not muscle instead. Some would disagree, but more protein can help to generate more muscle, and more muscle means more calories being used to maintain them, thus driving fat-loss into overdrive.

However if some of you decide not to train at all, you will definitely lose some size and strength just like the professional athletes who lose their stamina during an off season. The good thing is that we will regain it quickly if we work hard enough.

The key lesson here is simply to be smart. Listen to your body. If it tells you that it needs to rest, then do what is right and do it smart.

  • Decide on the type of exercise you’re going to perform – avoid high impact sports during the day
  • Exercise either few hours prior to breaking fast or after breaking your fast
  • Eat small portions, something light & easily digested if you plan to workout after breaking your fast
  • If you wish to weight train, it is better to do it after you break fast – don’t forget that post-workout protein shake!
  • Completely avoiding training during the fasting month will cause you to lose size, strength, and stamina
  • Learn to listen to your body at all times – don’t exercise if your body is telling you not to!

Qigong Practices for Hypertension

We all know that a healthy lifestyle cannot exist without adequate exercise. Qigong is one of the best kinds of exercises because it can provide both a gentle as well as a thorough workout.

Also important, there have been a growing number of studies on qigong (a.k.a. chi kung) and its benefit in the treatment and prevention of high blood pressure, as well as other cardiovascular diseases.

There are literally thousands of qigong exercises you can practice, ranging from short and simple exercises that take only a few minutes to do, to some very complicated forms that may take up to an hour or more to complete. Some are light and gentle exercises that are suitable for the weak ad elderly, or even for the physically challenged, while other qigong exercises are more rigorous and demanding in the workout.

Here is one simple qigong exercise specially designed to treat or prevent hypertension:

  1. Stand with your feet shoulder-width apart, toes pointing forward, knees slightly bent.
  2. Bend your torso so that your arms hang loosely past your knees, with your head hanging down at about waist level or lower.
  3. Begin swinging your arms loosely back and forth from side to side, letting the momentum flow freely by keeping the arms totally relaxed and loose.
  4. Continue swinging for several minutes. Then, to conclude your exercise, strike the back of your knees firmly three to five times with your fists, before rising up from your bent torso position.

This exercise is easy to do and only takes a few minutes of your time. If you suffer from high blood pressure, practice this qigong exercise whenever you can – at least three to six times a day. With regular practice, you will be able to reduce your blood pressure to normal levels.

This is one of five exercises designed to loosen joints and muscles. These exercises form the basic foundation to tai chi and other qigong forms. You can find more such exercises including qigong yogic breathing, tai chi and meditation on my website – all excellent for helping to treat your high blood pressure.

Don’t let hypertension get the better of you. With a healthy lifestyle that includes regular practice of qigong/chi kung, you will find you can reduce high blood pressure without having to resort to medication. Look forward to my last article on qigong practices for hypertension: yogic meditation to lower stress and blood pressure.