Test your Fitness for Running

If you want to be Fit and wants to improve your fitness level, then Running is very important and is essential part of your exercise. But are you Fit enough to be Run? Your Fitness on Running depends upon three keys.

1. Stamina
2. Flexibility
3. Strength

If you want to be a Runner, but are not sure that weather you are ready or not, then I would suggest you to test your fitness, against these three Key strengths, and the follow the following recommendations to improve your Fitness for running.

Test 1
Test your stamina First:

These is first test you need to perform. Can you walk 2 miles in 32 minutes or less? If you can then you need to go to Test No. 2, or else,
If you answered no: then you need to perform following exercises.

You need to start walking 15- 20 minutes that also 3-4 times in a week. After following this for a week, add 5 minutes for the next week and then continue this process until you reach 45–60 minutes. Once a week, work on your speed, aiming to walk 2–3 miles at 15 minutes a mile.

Test 2
Test your flexibility:

Lie straight-legged on the floor with a towel wrapped around your left thigh, both ends in your left hand. Keeping your hips and right leg glued to the floor, use the towel to raise your left leg toward your chest while keeping it straight. Can you reach 90 degrees? If you can then you need to go to Test No. 3, or else,

if you answered no:
You can still run, but do this move daily, holding it for 20–30 seconds. Also, incorporate stretches for your hips, calves, thighs, chest, and back. Limber muscles are key to preventing injury and will give you a better stride.

Test 3:
Test Your strength:
Can you hold a plank (a.k.a. the “up” part of a push-up) for 3 sets of 30 seconds, plus do 2 sets each of 10 squats and 10 push-ups? If you can then you are fit enough for Running,

If you answered no:
Strong arms, legs, and core are running essentials. Practice the above moves, plus add 1–2 sets of 30 crunches and 10 each of lunges, leg curls, calf raises, and upper-body rows 2–3 times a week to build all the muscle you need.

Interesting News : Swine Flu Dog Shocks Health Experts

A swine flu dog case has taken medical experts by surprise, as previous information indicated that there is no evidence humans can transmit swine flu to their pets.

However, a 13-year-old dog in New York has apparently contracted swine flu from his owner. And while both of them are recovering, the science community is scrambling to reassure pet owners that such cases are rare, reports the startribune.com.

The dog, who began experiencing breathing problems, was taken to a Bedford Hills, NY veterinary clinic on Dec. 13, reports the paper. The doctor, who knew the owner had swine flu, decided to have the dog tested for the virus.

The dog was found to be infected with the same strain of the disease as his owner.

He is now recovering along with his owner, who refused to speak with reporters.

According to the ASPCA website, there is an extremely low risk of cross-infection between humans and their cats and dogs, although they do offer guidance for pigs and other swine farm animals.

If your pet demonstrates any signs of influenza, including a fever, runny nose, cough, or trouble breathing, take them for a visit to the vet as soon as possible. Keep your hands and face clean, and don't let your pets lick your face to be on the safe side.

More Fruits to Stay Healthy

Fruits are the easily available source of the essential nutrients. They provide us with all the necessary elements that help in the body growth and proper functioning of the body organs. Nowadays we are more used to eating the fast foods and have neglected the intake of fruits completely. This is reason why we are facing the problems of vitamin deficiency. If you eat the adequate amount of the fruits then certainly you would never face the problem of the vitamin deficiency. I do understand that we are living in a very fast paced world that gives us no timing for paying attention on our diet. This way we neglect the diet and get prone to various health abnormalities. We need to take the balanced diet in order to stay healthy in this fast paced world.

Many people would say they daily eat one fruit, but remember that eating one fruit in a day is not enough to attain the optimum health. Instead of eating some fried food stuffs or any another fatty foods you can certainly opt for the fruits. This will help you to maintain the health at the better status. Fruits intake help to build the strong immune system. The production of the antibodies is being boosted as the essential nutrients for this process are supplied by eating the adequate amount of fruits. As the antibodies are present in the body in the enough amounts, it improves the resistance power of the person. This way you stay away from the health ailments.

Fruits like apple are very rich source of the iron that helps in the repair and maintenance of the body. An apple a day keeps the doctor away. The only thing to remember here is that if you are having the constipation problem then you will need to avoid the intake of the apple. In this case I would suggest you to drink the apple juice this will reduce the risk of suffering with the constipation. The intake of the Pineapple is said to be very good for the health. It is a very good source of the manganese that helps your bones to stay strong and healthy. Manganese also helps in the protecting your cells from free-radical damage.

Oranges are the fruits that all of us know, but make it a point to eat them regularly in order to keep your health at the best. They are the rich source of the Vitamin C. It helps to maintain the body temperature low and plays a significant role in throwing down the impurities out of the body. It also helps to keep your weight in control. If you are fat then eating the oranges daily would help you a lot in losing the body weight. Drinking the juice of the lemon is also very advantageous in the weight loss process. It also helps in making the process of digestion. The juice of sweet lime is also recommended if you have any digestion problems.

Rather than eating only one fruit daily it would be better if you opt for the variety of the fruits daily. The combination of two to three fruits in the daily diet is necessary. The intake of watermelon is recommended to the people who have the liver or kidney problems. If you have the dehydration problem then also eating the watermelon or drinking the watermelon juice would be very beneficial. If you are facing any of the problems in the sexual life then intake of the papaya is suggested. It boosts the process of the sperm development. Eating banana everyday is recommended for the weak people. It builds the strong immune system and also helps in development of the body mass. There are many other fruits like grapes, strawberries, mango, guava, which also have a very good impact on the health. So, if you want to stay healthy then eat more fruits.

Importance of Water in your Health

Water Is Life, Drinking adequate water can help you in staying healthy and fit.
Here are some Reasons why you should Drink adequate water, and the importance of water in staying healthy....
1. Drinking adequate amount of water in a day reduces the list of the heart attack as it washes out the plaque deposition in the arteries and keeps you away from atherosclerosis.

2. Water intake regulates your body temperature. Water keeps your body temperature normal reduces the chances of the disease caused by increase in the body temperature.

3. Keeps your weight under control. Water intake throws out the unnecessary fats and carbohydrates from your body and hence keeps your body in good shape. Adequate intake of water reduces the chances of obesity.

4. Drinking sufficient amount of water maintains the blood circulation in the body and safeguard you from the problems caused by the inadequate supply of the blood to body parts.

5. Adequate quantity of water in the body helps all the organs in the body to work better. All the metabolic processes in the body require water, so with sufficient amount of water these processes are performed at ease maintaining the health of an individual

6. The problem of the headache can be solved by drinking adequate amount of water in a day. Yes, it was proved in the study that individuals who intake ample quantity of water in a day never face the problem of headache.

7. Water improves your thinking ability. Yes, the mental health of the individual who take adequate amount of water in a day is found to be very good. The functioning of the brain depends considerably on the water content in the body. So, drink water to think better.

8. Drinking water keeps your skin in a well condition. No skin infection or problems are noted by the individuals who drink ample amount of water in a day. Healthy skin is the gift of drinking sufficient water.

9. No digestion problems are faced by the person who takes proper amount of water in a day. In fact water is a very essential component of the human digestive system. So, drink adequate water and remain free from the stomach problems.

10. Even the hazardous diseases like Cancer can also be prevented by drinking an adequate amount of water in a day. High blood pressure problems are found to be resolved by drinking water in sufficient amount.

Finally, I would like to say that water has got many of such benefits and even some benefits are still unknown to us. So, please drink the sufficient amount of water everyday to enhance your health.

Facts Teen should Know about Sex

What is the most beautiful and passionate part of your life, no doubt Sex. When human being enters in to their young age, the first thing that comes in their mind is SEX. Sex in the young age is like a trend, most of the teen do have Sex in their young age.Specially in the countries like US, or UK, the ratio of having Sex at least once in teenage is very high. But there are some facts that all teen should know about Sex.
1. The first thing you should tell the teens about the sex is that it is a part of the life and every one of us has to do it with their life partner after marriage. This will help to bring their curiosity about the sex to some normal level. The best thing would be to talk about the sex openly, but I know it is difficult so you can even give them some good books to read on sex (specifically scientific ones). This will help them to get a very good knowledge of sex and it merits and demerits.

2. Keep your teens away from watching the porn, hard to do. But, I would make it a point that it is the porn that makes them more concentrate on sex rather than their career. The best thing would be tell them how porn may affect them adversely. So, another thing you should tell your teens is that sex is not what they watch or see in porn movies. It is an act of love and pleasure, not just a lust as shown in porn movies.

3. Every teen should know about the sexually transmitted diseases. The best way to explain this to tell your teen that if at all you indulge in sex, then please check whether your partner is suffering with the sexually transmitted disease or not. If any signs persist or you are in doubt then please avoid sex with such a partner. Tell them that sexually transmitted disease can make you ill forever. Infections like H.I.V. can make your life heal and you may die soon. For this you may send your children for the seminars on sexually transmitted diseases arranged by various medical organizations like FDA and WHO.

4. Protection from pregnancy. This is very important information that every teen should know because pregnancy at young age is very dangerous. For a girl being pregnant is up course not good for health, but it would be more difficult for a boy to be a father at such a young age. The best thing would be to make them aware about the different protection methods like condoms or contraception pills. This may be bit bold to tell your teen, but you need to tell them to safeguard their future.

5. Teens should know about the sexual exploitation. This is very important part because the child may not know at first and he may also enjoy it, but later on he may feel it weird and it may be dangerous for him/her. Tell them to stay away from such people who inadvertently try to touch their intimate parts and ask them to bring it up to their parents notice. You should even tell your teens that posting the nude photographs anywhere on internet is a crime. So, make them aware about all the laws about the sex. This will keep them away from the bad activities that are done under the name of sex.

So, this way you need to make the teens aware about benefits and disadvantages of the sex.

Fitness : A Reason behind having Higher IQ

When i was in school, and even in my office,I always had come to know about some people who are having Higher IQ's than others.

You will also had observed about, that some people are brilliant with their IQ. If you will observe than you will find that All the men who are having higher IQ, will have one thing in common is that they all are being Very Fit, and mentally strong.

Fitness has a key role to play behind your IQ.
People who are Fit, has been reported as a Higher IQ level than the normal human beings.

Carried out at the Sahlgrenska Academy and Sahlgrenska University Hospital, the study’s results were published in the prestigious Proceedings of the National Academy of Sciences (PNAS).

The study involved 1.2 million Swedish men doing military service who were born between 1950 and 1976. The research group analysed the results of both physical and IQ tests when the men enrolled.

The study shows a clear link between good physical fitness and better results for the IQ test. The strongest links are for logical thinking and verbal comprehension. But it is only fitness that plays a role in the results for the IQ test, and not strength.

"Being fit means that you also have good heart and lung capacity and that your brain gets plenty of oxygen," says Michael Nilsson, professor at the Sahlgrenska Academy and chief physician at the Sahlgrenska University Hospital.

The expert added: "This may be one of the reasons why we can see a clear link with fitness, but not with muscular strength. We are also seeing that there are growth factors that are important."

By analysing data for twins the researchers have been able to determine that it is primarily environmental factors and not genes that explain the link between fitness and a higher IQ.

"We have also shown that those youngsters who improve their physical fitness between the ages of 15 and 18 increase their cognitive performance," says Maria Åberg, researcher at the Sahlgrenska Academy and physician at Åby health centre.

The expert added: "This being the case, physical education is a subject that has an important place in schools, and is an absolute must if we want to do well in mathematics and other theoretical subjects."

The researchers have also compared the results from fitness tests during national service with the socio-economic status of the men later in life. Those who were fit at 18 were more likely to go into higher education, and many secured more qualified jobs.

Article Source:(Read more article about Health and Fitness Here..)
http://timesofindia.indiatimes.com/life/health-fitness/fitness/Fit-youngsters-have-higher-IQs-/articleshow/5295421.cms

Fun ways to keep fit in your office

Well working in late hours in office can give you some fitness related problems. In these busy days when no one has real time to spend on his/her health, then how can be we fit, in this busy life. I usually works for around 8- 10 hours in office daily, and sometime I also see my self in trouble like back pain etc.

Well what if we can do some activities in office that can make us fit.Then that will be a great idea, to be fit.A little bit of planning and a few small additions in one’s office routine can help one a healthier lifestyle.

If you want to be fit , then you can also do the following activities in office also, that will for sure make you Healthy and Fit.
Here are some easy everyday things you can do to get healthy and fit while at your workplace:

Stay hydrated: Water helps your body with physical and mental performance, detoxification and digestion. Keep a water bottle at your desk and you’ll find it much easier to drink the recommend eight glasses of water each day. It will ease stress and result in sustained energy throughout the day. You can also supplement it with fresh lemonade and coconut water, etc, to avoid monotony.

Make reasons to walk around: Give yourself several reasons to take a break and move around after every 40 minutes. Simply getting up and moving around for a few moments can keep you focused, less fatigued and feeling better. For example, avoid ordering a cup of coffee/ tea at your desk, go and get it yourself or while speaking with someone on cell phone walk around till you end the call. Get down from your car if driven by a chauffer a few blocks before your office and walk the remaining distance provided you leave home 10 to 15 minutes before your usual time.

Hit the office gym in lunch hours: Try to exercise for 30 minutes during the lunch time and grab a bite at your desk afterwards. Encourage having an area of a simple gym in your office. It could be jogger or a stationary bicycle or a treadmill.

Simple stretching: People often face stress, back and joint pains and weight gain problems at work. To get rid of such health problems, while sitting in your chair, flex your feet and circle your ankles, stretch your legs and arms as frequent as you can.

Take the stairs: Whenever possible, get moving and take the stairs rather than the elevator. Taking stairs will keep you fit and energetic.

Nowadays, the corporate employees not only stretch themselves beyond their responsibilities, but also stretch their muscles in the office gym.

A little bit of planning and a few small additions in one’s office routine can help one a healthier lifestyle. According to a World Health

Organisation report, India could incur losses to the tune of $237 billion by 2015 due to rise in lifestyle diseases like heart disease, diabetes, stroke and cancer, because of unhealthy workplaces.

Here are some easy everyday things you can do to get healthy and fit while at your workplace:

Stay hydrated: Water helps your body with physical and mental performance, detoxification and digestion. Keep a water bottle at your desk and you’ll find it much easier to drink the recommend eight glasses of water each day. It will ease stress and result in sustained energy throughout the day. You can also supplement it with fresh lemonade and coconut water, etc, to avoid monotony.

Make reasons to walk around: Give yourself several reasons to take a break and move around after every 40 minutes. Simply getting up and moving around for a few moments can keep you focused, less fatigued and feeling better. For example, avoid ordering a cup of coffee/ tea at your desk, go and get it yourself or while speaking with someone on cell phone walk around till you end the call. Get down from your car if driven by a chauffer a few blocks before your office and walk the remaining distance provided you leave home 10 to 15 minutes before your usual time.

Hit the office gym in lunch hours: Try to exercise for 30 minutes during the lunch time and grab a bite at your desk afterwards. Encourage having an area of a simple gym in your office. It could be jogger or a stationary bicycle or a treadmill.

Simple stretching: People often face stress, back and joint pains and weight gain problems at work. To get rid of such health problems, while sitting in your chair, flex your feet and circle your ankles, stretch your legs and arms as frequent as you can.

Take the stairs: Whenever possible, get moving and take the stairs rather than the elevator. Taking stairs will keep you fit and energetic.

Pack healthy snacks: Rather than buying chips, junk food and sodas during office hours, bring some granola, fruit or raw veggies to snack on. This healthy diet will keep your energy levels fit and steady.

Conduct meetings on the go: When it's practical, schedule walking meetings or brainstorming sessions. Do laps inside your building or take your walking meetings outdoors.

Participate in different office games: Office games such as table tennis, basket ball are an interesting way to keep healthy and fit. These games not only keep your energy levels high but also keep your body in good shape. Rather than buying chips, junk food and sodas during office hours, bring some granola, fruit or raw veggies to snack on. This healthy diet will keep your energy levels fit and steady.

Conduct meetings on the go: When it's practical, schedule walking meetings or brainstorming sessions. Do laps inside your building or take your walking meetings outdoors.

Participate in different office games: Office games such as table tennis, basket ball are an interesting way to keep healthy and fit. These games not only keep your energy levels high but also keep your body in good shape.
Read some more article related to health and Fitness Here.
http://timesofindia.indiatimes.com/life/health-fitness/health/7-common-side-effects-of-birth-control/articleshow/5275301.cms