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GET SEXY, LIVE LONGER

Think you’re too old for love? Think again! Staying active between the sheets can keep you healthy, happy and youthful

There’s much more to sex than pure pleasure. Research has shown that couples who make love regularly enjoy amazing health benefits, ranging from younger-looking skin to a healthier heart and a happier outlook.

An active sex life is the secret to looking younger. As well as putting a smile on your face, sex boosts circulation, which improves skin tone. Those who had sex three times a week or more looked, on average, 10 years younger than those who had sex only twice a week. A study found that those who continued to be sexually active when they reached middle age not only looked younger, but were less depressed and less stressed.

The mood-boosting effects of sex are down to the ‘feel-good’ hormones endorphins and oxytocin, which are produced in your body after orgasm. These ‘happy’ hormones can also help lower your blood pressure and act as a natural sedative, meaning you get a good night’s sleep. So if your man nods off after lovemaking, you can rest assured it’s only natural!

Plus, sex is good for your figure. Thirty minutes of action between the sheets can burn up to 200 calories, helping you to shed the pounds and keep fit. Having sex works the muscles in your pelvis, thighs, buttocks, and arms and is thought to be the equivalent of a 15-minute run or 10 minutes of heavy gardening – it’s certainly more fun than pruning!

Sex is something of a physical workout that benefits your heart and increases the levels of the male hormone testosterone, which strengthens muscles and bones and also boosts libido.

Increased levels of the hormones endorphins and corticosteroids during sexual arousal can raise our pain threshold and help us to cope better with lower back pain, arthritis and migraine.

Getting steamy can also help keep colds and flu at bay. Sex increases the levels of immunoglobulin A (IgA), an antibody that acts as our first line of defense against upper

respiratory infections associated with colds and flu.  A study found that people who made love twice a week had a 30 per cent higher level of IgA than those who had not indulged.

And the more sex you have, the longer you could live – as long as you’re having orgasms. Men who had three or more orgasms a week could halve their risk of death from a heart attack or stroke, compared to those who had an orgasm less than once a month. One of the reasons for this could be the increase in, and activity of, the sex drive hormone testosterone, This has been shown to reduce risk of heart attack and, if one occurs, reduce damage to heart muscles.

 

But sex doesn’t work its magic unless it is enjoyed within a steady relationship. Casual sex can promote guilt and anxiety, which could outweigh the benefits. Loving sexual intercourse with a regular partner is what is important – it provides us with a sense of security as well as a

touch of romance, not to mention companionship.

Sex strengthens people physically and bonds emotionally.

Your sex drive, or lack of it, often reflects the state of your general health and how much stress you’re under.

As you get older, there may be fewer people that you care about compared to when you were younger, and they will therefore become increasingly important to you. Those who are in long relationship will have adapted to the needs and habits of their partner and may well feel they fit each other like a comfortable pair of gloves – fitting snugly, yet giving in all the right place.

A rewarding sex life is an important part of well-being and of a loving relationship, yet many couples come to face to face with sexual problems in later life. Often, these problems are accepted with resignation, yet loss of sexuality should not viewed as an inevitable part of the ageing process. It is not, even though frequency of sexual activity will vary from couple to couple at this time of life.

Although sexual problems can become more frequent as you get older, this does not mean they should be tolerated. The majority of sexual problems can usually be overcome quite easily with one of the many medical treatments now available. Even if you have health problems such as arthritis, heart disease, or even cancer, these need not get in the way of a fulfilling relationship. Even if penetrative tend to become less frequent, qualities such as love, affection and reciprocal tenderness still remain very important.

Many couples actually enjoy sex more as they get older, as they have more time to spend on this rewarding and fulfilling part on their life. The demands of children, workload and loans may be behind, so they have more time for relaxation and fun. In fact, couples who are comfortable with each other don’t even have to indulge in penetrative sex. Touching, caressing and stroking can bring just as much pleasure when no pressure to perform is.

The causes of male low sex drive

So what’s behind low sexual desire? Aging plays a role, though many older men have a robust interest in sex. Like most other human traits, the sex drive varies. Most men are in the normal range; some are extraordinarily driven toward addiction-like sexual behavior. At the other end of the scale are men with very low sexual interest. These are men who suffer from hypoactive sexual desire disorder (HSDD).

There is a whole host of reasons of male lowered sexual desire:

Psychological issues. Stress and anxiety from the strain of daily life, relationship or family problems, depression, and mental disorders are among the many factors that can affect sexual desire.

Medical problems. Diseases such as diabetes; conditions such as obesity, high blood pressure, and high cholesterol; and their treatment drugs, some hair-loss remedies, and other medications can negatively affect sexual desire.

Hormonal causes. Testosterone is the hormone of desire, arguably for women as well as for men. Low testosterone levels usually mean low sexual desire. Levels dip as men age; other causes include chronic disease, medications, and other drug use. Other hormones can play a role, too, such as low levels of thyroid hormone or, rarely, high levels of prolactin, a hormone produced in a gland at the base of the brain.

Low dopamine levels. Sexual desire obviously involves the brain — and the brain’s chemical messaging system is intimately linked to sexual desire. One of those messengers is dopamine. Doctors have noted that Parkinson’s disease patients treated with dopamine-stimulating drugs had increased sexual desire. Researchers say these drugs help some men with HSDD.

Each cause measurably low levels of low sexual desire has its own treatment. When the root cause is psychological, sex therapy can offer men specific techniques and strategies for regaining their enjoyment of sex. It is not psychotherapy; it is psychology counseling focused on sexual issues.

In cases where men have measurably low levels of testosterone is confirmed, men can take testosterone supplements. The most testosterone supplement s are given by skin patches or gel formulations applied directly to the skin of the chest, shoulders, or abdomen.

In the end, the choice for men who’ve lost their desire for sex is not between being a panting sexual animal and being a eunuch. Instead, the real choice is whether these men are ready to regain a vital source of intimacy with their partners – and a key part of a healthy life for themselves.

Sex and menopause

The loss of estrogen and testosterone following menopause can lead to changes in a woman’s body and sexual drive. Menopausal and postmenopausal women may notice that they’re not as easily aroused, and they may be less sensitive to touching and stroking. That can lead to less interest in sex.

Also, lower levels of estrogen can cause a drop in blood supply to the vagina. That can affect vaginal lubrication, causing the vagina to be too dry for comfortable sex — but there’s help for that.

Other factors may influence a woman’s level of interest in sex during menopause and after. These include:

  • Bladder control problems
  • Sleep disturbances
  • Depression or anxiety
  • Stress
  • Medications
  • Health concerns

Some postmenopausal women say they’ve got an improved sex drive. That may be due to less anxiety linked to a fear of pregnancy. Also, many postmenopausal women often have fewer child-rearing responsibilities, allowing them to relax and enjoy intimacy with their partners.

During and after menopause, vaginal dryness can be treated with water-soluble lubricants.  Do not use non-water-soluble lubricants such as Vaseline, because they can weaken latex, the material used to make condoms. You or your partner should keep using condoms until your doctor confirms you’re no longer ovulating – and to prevent getting an STD. Non-water-soluble lubricants can also provide a medium for bacterial growth, particularly in a person whose immune system has been weakened by chemotherapy.

Vaginal moisturizers like Replens can also be used on a more regular basis to maintain moisture in the vagina. You can also talk to your doctor about vaginal estrogen therapy.

How to improve the intimacy with your partner

During menopause, if your sex drive has dropped but you don’t think you need counseling, you should still take time for intimacy. You can still show your partner love and affection without having sex. Enjoy your time together: take walks, eat dinner by candlelight, or give each other back rubs.

To improve your physical intimacy, try these tips:

  • Consider experimenting with erotic videos or books, masturbation, and changes to sexual routines.
  • Use distraction techniques to boost relaxation and ease anxiety. These can include erotic or non-erotic fantasies, exercises with sex, and music, videos, or television.
  • Have fun with foreplay, such as sensual massage or oral sex. These activities can make you feel more comfortable and improve communication between you and your partner.Continue reading below…
  • Minimize any pain you might have by using sexual positions that allow you to control the depth of penetration. You may also want to take a warm bath before sex to help you relax, and use vaginal lubricants to help ease pain caused by friction.
  • Tell your partner what’s comfortable and what’s not

 

sexual

SEXUALLY TRANSMITTED DISEASE. Not just a young person’s problem

Not so long ago, hitting middle age meant a cup of tea and slippers for men and curlers and a dressing gown for women. How times have changed. Today’s 50- and 60-somethings are likely to be confident, attractive, and active in all areas of their lives. And that includes sex. With soaring divorce rates, broken family relationships, older people are just as likely as the younger generation to be starting new relationships and having sex with a range of partners. Statistics are showing a dramatic increase in the number of sexually transmitted infections in middle-aged and older people and are increasing at a faster rate than among-younger age groups.

Sexually transmitted infections don’t dominate on the basis of age – you’re just as likely to pick one up at the age of 50 as you are at 25.

Why sexually transmitted infections are on the rise

‘The current generation of 45 to 60 year olds is known as the post-Pill, pre-Aids generation. They were originally sexually active when the Pill was becoming widely available, so didn’t have to worry about pregnancy and therefore were less likely to use condoms, and it was before AIDs was an issue. There was also little or no teaching about sexually transmitted infections for this generation. The result is that many people of this age group are now coming out of relationships and re-entering the world of dating – but aren’t armed with the safe-sex messages that were drummed into their children.

In fact, many from this generation have a staggeringly flippant attitude. According to statistics nearly a fifth of those aged 45 to 54 have unprotected sex with someone other than a long-term partner in the past five years. Many of them don’t use contraception because they trusted the person they were sleeping with not to have a sexually transmitted infections.

Another assumption is that if you’ve gone through the menopause, using condoms is unnecessary, as you won’t get pregnant. It’s easy to forget that condoms also protect against most sexually transmitted infections and not using them can put you at risk.

Many infections don’t always cause symptoms and could mean that you don’t know you have an infection, and pass it on to different partners without them knowing. The older generation often presumes that if they had a sexually transmitted infections, they’d know about it.

Spotting STIs

The most common sexually transmitted infections, their symptoms, and treatments:

Genital warts are caused by infection with the human papillomavirus (HPV). It’s the most common sexually transmitted infections. Close genital contact is enough to spread them, so using condoms won’t always prevent them. Sufferers may notice little bumps on their genitals or near the anus, which may itch. Up to 50 per cent of sexually active men and women are infected with the genital wart virus, but usually only a small number of these people develop warts. Warts can be removed by freezing them off (cryotherapy) or applying a special wart paint.

Chlamydia is spread through sexual contact. It often doesn’t cause symptoms, but if left untreated, it can lead to reproductive and health problems including pelvic inflammatory disease (PID) in women. If you do have symptoms, they could include discharge from the vagina or penis, burning and itching, and pain when you go to the toilet. It’s treated with antibiotics.

Gonorrhoea doesn’t always cause symptoms, and if you do have them, they’re likely to be similar to chlamydia – discharge, burning sensation and lower abdominal pain in women. It’s also treated with antibiotics, but you can protect yourself by using condoms.

Genital herpes is caused by the herpes simplex virus, which also causes cold sores. On the first attack, blisters may develop, and you could feel generally unwell and get a burning sensation when you go to the toilet. Subsequent bouts of herpes may not cause symptoms. The first episode can be treated with antiviral drugs, but less serious recurrences don’t always need treatment. We suggests some natural treatments for herpes:

Put cold, wet Earl Grey teabags on the affected area. The tannins in tea help to speed healing.

Apply diluted tea tree, geranium or lemon balm essential oils to the area to soothe and aid healing. Dilute five drops of essential oil in two teaspoons of carrier oil such as almond oil.

Ensure you maintain a healthy and varied diet to stop the herpes recurring. If you are not sure whether your diet is adequate, take a multivitamin. This could make all the difference.

Be safe, get checked

If you’re concerned you may have any of sexually transmitted infections, or if you just want peace of mind, visit a clinic. Some older people believe they should feel guilty that they’re still having sex, which is should be acceptable.

The best piece of advice is to wear a condom. Once you’re happy in your relationship, don’t be afraid to visit a clinic to get tested. You can even go as a couple. It’s important that there’s more awareness about how sexually transmitted infections can affect anyone of any age.

Sexual health DO’S and DON’TS

DO:

  • wear a condom if you’re embarking on a new relationship – even if you really trust your new partner.
  • get yourself and your partner tested for sexually transmitted infections when you want to stop using condoms.
  • visit a clinic as soon as you notice any odd or unusual symptoms.

DON’T:

  • always expect the man to provide the condoms. It should be a shared responsibility so you’re prepared and protected.
  • be afraid to ask your partner to come with you to get tested at al health clinic.
  • be shy about sharing your sexual health history with your health practitioner, so they can offer the best and most accurate advice.

 

VAGINAL-INFECTION

COMMON TYPES OF VAGINAL INFECTION

An infection or change in the normal balance of vaginal bacteria can cause inflammation of the vagina (vaginitis). Symptoms include vaginal discharge, odor, itching and pain.

Common types of vaginitis include:

1. bacterial vaginosis, which results from overgrowth of one of several organisms normally present in your vagina;

2. yeast infections, which are usually caused by a naturally occurring fungus called Candida albicans;

3. trichomoniasis, which is caused by a parasite and is commonly transmitted by sex.

Find about causes and symptoms of these types of vaginal inflammation to protect your overall health and your close relationship.

BACTERIAL VAGINOSIS

Bacterial vaginosis is a type of vaginal inflammation that results from the overgrowth of one of several types of bacteria normally present in the vagina, upsetting the natural balance of vaginal bacteria

Bacterial vaginosis – not to be confused with candidiasis (yeast infection) or Trichomonas vaginalis (trichomoniasis) which are not caused by bacteria – is caused by an imbalance of naturally occurring bacterial flora (the usual bacteria found in a woman’s vagina). Smoking and the use of some hygiene products are linked to a higher risk of developing BV.

Bacterial vaginosis signs and symptoms may include:

  • Vaginal discharge that’s thin and grayish white
  • Foul-smelling “fishy” vaginal odor, especially after sexual intercourse
  • Vaginal itching
  • Burning during urination

However, many women with bacterial vaginosis have no signs or symptoms at all.

When to see a doctor

You probably need to see your doctor if you have new vaginal symptoms and:

  • You’ve never had a vaginal infection. Seeing your doctor will establish the cause and help you learn to identify signs and symptoms.
  • You’ve had vaginal infections before, but these symptoms seem different.
  • You’ve had multiple sex partners or a recent new partner. You could have a sexually transmitted infection. Signs and symptoms of some sexually transmitted infections are similar to those of bacterial vaginosis.
  • You’ve tried self-treatment for a yeast infection with an over-the-counter anti-yeast medication and your symptoms persist, you have a fever, or you have a particularly unpleasant vaginal odor.

Bacterial vaginosis results from an overgrowth of one of several organisms normally present in your vagina. Usually, “good” bacteria (lactobacilli) outnumber “bad” bacteria (anaerobes) in your vagina. But if anaerobic bacteria become too numerous, they upset the natural balance of microorganisms in your vagina, resulting in bacterial vaginosis.

Although bacterial vaginosis will sometimes clear up without treatment, all women with symptoms of bacterial vaginosis should be treated to avoid complications. Male partners generally do not need to be treated. However, bacterial vaginosis may spread between female sex partners.

Bacterial vaginosis is treatable with antibiotics prescribed by a doctor. Two different antibiotics are recommended as treatment for bacterial vaginosis: metronidazole or clindamycin. Either can be used with non-pregnant or pregnant women, but the recommended dosages differ.  Bacterial vaginosis usually clears up in 2 or 3 days with antibiotics, but treatment goes on for 7 days. Do not stop using your medicine just because your symptoms are better. Be sure to take the full course of antibiotics. Antibiotics usually work well and have few side effects. But taking them can lead to a vaginal yeast infection. A yeast infection can cause itching, redness, and a lumpy, white discharge. If you have these symptoms, talk to your doctor about what to do.

Despite effective treatments for bacterial vaginosis, recurrence of symptoms within three to 12 months is common. Researchers are exploring treatment regimens for recurrent bacterial vaginosis. If your symptoms recur soon after treatment, talk with your doctor about treatment options, one of which is extended-use metronidazole therapy.

ALL ABOUT CANDIDA

We all have some candida, which is a type of yeast, existing naturally in our bodies. If you’re healthy, have good immunity and your body is in balance, then your own friendly bacteria keep the amount of candida in check. But if your body gets thrown off balance through illness, hormonal issues, long-term antibiotic treatment or poor diet, your candida levels could start to multiply and get out of hand-and that’s when the problems start.

Candida can have much wider-ranging symptoms than thrush, which if the condition most people associate with it. In fact, if your health is not as good as it should be, candida can affect your entire body, and in lots of different ways. Given room to reign, candida changes from yeast into its fungal form when the spores travel through your intestinal wall and out into the rest of your body. The fungus can damage the walls of your intestines to point where toxins are able to enter your bloodstream. This condition is called ‘leaky gut syndrome’ and often leads to food allergies, migraines and depression. And, inside your intestines, candida could cause diarrhoea or constipation, bloating and flatulence.

Once the fungal spores from the candida get into your bloodstream, they can travel to any part of your body. They can live anywhere there are mucous membranes. The spores particularly like the vagina, lungs and the sinuses, where they break down cell membranes to provide food for other bacteria and viruses.

Candida has the ability to disrupt your endocrine system, which controls your hormone levels. This could lead to all sorts of unpleasant and diverse symptoms ranging from weight gain or weight loss to PMS, menstrual problems, joint pain, asthma, hay fever, muscle fatigue and chronic tiredness.

There’s no one specific cause of candida. What causes one person’s problem could be very different from what causes another’s. Simply put, there’s no single thing that sends candida into overdrive, but there are a number of contributory factors that could induce it in people who might be susceptible. It could be triggered by taking long-term antibiotics, which kill off the good bacteria that usually keep candida in check. Equally, it could appear because of hormonal imbalances due to the contraceptive pill, HRT and even puberty, pregnancy and the menopause. Even a diet that’s high in sugary and processed foods could give candida fighting chances in your body.

The secret to beating candida for good is to find out what caused it in the first place. Candida feeds on sugar, so if you have a candida overgrowth, it’s important to give up sucrose and glucose found in foods such as cakes biscuits, sweets and many convenience foods. Fructose, the sugar found in fruit, is more controversial; some sufferers can tolerate it while others can’t – so it’s worth cutting out the others first before you start to avoid fruit, which has many other health benefits. It’s best to avoid alcohol, which has high sugar levels.

As with many health conditions, it’s good to get as much exercise as you can. Physical activity helps increase the amount of oxygen in your body, which is great for fighting back against candida spores and will also help reduce your stress levels. Coping with candida is very draining, mainly because it can be so difficult to establish what’s wrong. Many people’s symptoms get so bad that they need to have time off work, which is why it’s crucial to get a proper diagnosis.

It’s worth getting your iron levels checked. Like most fungus, candida thrives on a lack of oxygen, so if your blood doesn’t contain enough iron to carry plenty of oxygen around your body, candida will have a field day – and no amount of restrictive dieting will help.

Find out if you have any food allergies or intolerances. If your body finds it hard to digest a certain type of food, it could end up sitting in your gut and feeding your candida, making matters worse. But, rather than haphazardly cutting out wheat, dairy and yeast, it’s best to establish if you have a true allergy in the first place.

Eating a balanced diet is important to help keep your immune system as healthy as possible. Many people with candida are low on essential fats, such as omega-3 and omega-6, so include plenty of these in your diet-flaxseeds and oily fish are good sources or you could take a supplement. A multivitamin and mineral formula is a good nutritional safety net too – if your body is out of balance, you might not absorb all the nutrients you need from your food.

A probiotic supplement such as acidophilus may be useful to help repopulate the good bacteria in your gut, which keep candida in check. An anti-fungal or anti-yeast herbal product may also be worth a try to help kill off candida spores. There is no cure-all supplement for candida – you just need to find the right one for you. Try supplements for a few months to give them a chance to work.

Some people become depressed about the effect candida is having on their life, you can find the right treatment and look forward to feeling healthy and happy again.

SYMPTOMS OF TRICHOMONIASIS

Trichomoniasis is a sexually transmitted infection (STI) caused by a tiny parasite called Trichomonas vaginalis (TV).

Symptoms of trichomoniasis usually develop within a month of infection, although up to half of all infected men and women have no symptoms. In women, trichomoniasis can cause soreness and itching around the vagina and a change in vaginal discharge. Infected men may experience pain during urination and a thin white discharge from the penis.

Symptoms of trichomoniasis are similar to those of many other sexually transmitted infections (STIs) and usually develop within a month of infection, although up to half of all infected men and women have no symptoms.

Symptoms in women

Trichomoniasis mainly affects the vagina and urethra (the tube that carries urine out of the body) in women, causing any of the following symptoms:

  • abnormal vaginal discharge that may be thick, thin or frothy and yellow-green in colour
  • producing more discharge than normal, which may also have an unpleasant fishy smell
  • soreness, inflammation (swelling) and itching around the vagina – sometimes your inner thighs also become itchy
  • pain or discomfort when passing urine or having sex
  • pain in your lower abdomen (tummy)

Symptoms in men

Trichomoniasis mainly affects the urethra in men, although the foreskin, head of the penis and prostate gland (a gland near the bladder that helps produce semen) are occasionally affected.

The infection can cause any of the following symptoms:

  • pain during urination or ejaculation
  • needing to urinate more frequently than usual
  • thin white discharge from the penis
  • soreness, swelling and redness around the head of the penis and foreskin (balanitis)

Trichomoniasis can usually be diagnosed after an examination of your genital area and a laboratory test carried out on a swab taken from the vagina or penis. If the test shows that you have trichomoniasis, it is important that your current sexual partner and any other recent partners are also tested and treated.

In women, the trichomoniasis parasite mainly infects the vagina and urethra (the tube that carries urine out of the body). In men, the infection most commonly affects the urethra, but the head of the penis or prostate gland (a gland near the bladder that helps produce semen) can become infected in some cases.

The parasite is usually spread by having unprotected sex (without using a condom), although it can also be spread by sharing sex toys. You do not have to have many sexual partners to catch trichomoniasis. Anyone who is sexually active can catch it and pass it on.

Trichomoniasis cannot be passed on through oral or anal sex, kissing, hugging, sharing cups, plates or cutlery, toilet seats or towels.

The best way to prevent trichomoniasis is to have safer sex. This means always using a condom when having sex, covering any sex toys you use with a condom, and washing sex toys after use.

Trichomoniasis is unlikely to go away without treatment, but it can be effectively treated with antibiotics. Most men and women are treated with an antibiotic called metronidazole, which is usually taken twice a day for five to seven days.

It is important to complete the whole course of antibiotics and avoid having sex until the infection clears up to prevent reinfection.

Your current sexual partner and any other recent partners should also be treated.

 

 

 

GUIDELINES

BASIC GUIDELINES FOR STARTING OUT IN A STRENGTH TRAINING EXERCISE

Gyms can be frightening places. Nervously fondling a couple of weights surrounded by ripped regulars powering through their routines isn’t fun.

Far better to start off with some classic body weight exercises in the comfort of your own home. Try busting out as many press-ups as you can, and also have a go at some body weight squatslunges and the plank. This should give you an insight into the kind of mood-boosting endorphin hit training can provide.

Once you’ve tried out some basic moves for a week or so, taking care to rest for at least a day between exercise sessions, start thinking about combining some exercises into a simple body weight workout. Don’t worry if you can’t manage the entire thing. Just do what you can and aim to improve every time you try it.

Whether it is for strength, weight loss, lean muscle gain or just overall fitness this information can help you figure things out and get started off on the right foot towards your health and fitness goals.

Strength training provides remarkable results in those who have tried and failed at overhauling their fitness with just diet or cardio. Consistent training (more than twice per week, for 12 weeks) can provide such benefits as:

  • Increased muscle fibre size
  • Increased muscle contractile strength
  • Increased tendon strength
  • Increased ligament strength

All of these add up to a much healthier, fit and less likely to be injured body; not to mention you end up looking pretty good too!

Common mistakes to avoid

  • Using too much weight, too soon; always start lower than your expected ability and work your way up that first workout. If your form suffers, you are swinging the weight, or using momentum, this indicates you may be using too much weight. Greater momentum increases the potential for injury and reduces the effectiveness to the muscle group being targeted.
  • Not using enough weight; always play it safe, but if you can perform 30 reps with a certain weight, it’s likely time to increase it a bit. Tip: Increase the weight no more than about 5% at a time.
  • Moving through repetitions too quickly, going too fast; there is nothing gained by lifting weights ‘fast’ some of the perks of lifting weight in a slow and controlled manner, include more total muscle tension and force produced, more muscle fiber activation both slow and fast twitch fibers, and less tissue trauma. *Remember, a joint is only as strong as the muscles that cross it; if you haven’t lifted in a long time, or ever, be careful what you ask of your joints.
  • Not resting long enough, or resting far too long; both can be a workout killer. Tip: The recommended rest period is between 30-90 seconds, for overall fitness.

Choosing your sets, repetitions and weight
Choosing your reps, sets and weight
can be the most confusing part of strength training. How many reps and sets you do will depend on your goals.

  • To lose body fat, build muscle: Use enough weight that you can ONLY complete 10-12 repetitions and 1-3 sets (1 for beginners, 2-3 for intermediate and advanced exercisers). Rest about 30 seconds-1 minute between sets and at least one day between workout sessions
  • For muscle gain: Use enough weight that you can ONLY complete 4-8 repetitions and 3 or more sets, resting for 1-2 minutes between sets and 2-3 days between sessions. For beginners, give yourself several weeks of conditioning before you tackle weight training with this degree of difficulty. You may need a spotter for many exercises.
  • For health and muscular endurance: Use enough weight that you can ONLY complete 12-16 repetitions, 1-3 sets, resting 20-30 seconds between sets and at least one day between workout sessions.

What Exercises Should You Do?
If you don’t know much about weight training or confused about how to choose your exercises consider hiring a personal trainer to help you set up your program. You should work all of your muscle groups each week so that you avoid muscle imbalances, which could lead to injury. For detailed information on a personal trainer call: 91911958 …..

NUTRITION PLANS FOR STRENGTH TRAINING EXERCISES

Scheduling exercise into a busy lifestyle can be a challenge, and planning meals and snacks around the exercise is another. Eating too much food, or the wrong food before exercise, can hamper your performance or cause indigestion, sluggishness, nausea and vomiting. On the other hand, if you haven’t eaten in six hours and try to work out, you may feel weak and unmotivated. The type and time of meal is important. A large breakfast may be troublesome if you are going for a morning run, but it is fine for a jog before lunch.

In terms of food, your goal should be to have fuel in your body from nutritious food that is no longer present in your stomach at the time of your workout. The pre-exercise food prevents hunger during exercise. Carbohydrates are easily digested, but foods high in protein and fat may linger in the stomach for some time, depending on how much you ate. Large meals can take up to six hours to empty from the stomach.

Snacks, depending on their content, take about an hour to leave your stomach. Eating a high-carbohydrate snack two hours before exercising can leave you ample energy and a calm stomach for a great workout. Many athletes avoid food within two hours of a very hard work out, but can tolerate a lighter snack within one to two hours of a light workout.

 

 

Pre-exercise eating tips

Experiment with your eating schedule to see what works best for you. Keep these tips in mind:

  • A high-carbohydrate, low-fat snack is easily digested and normalizes blood sugar.
  • Avoid fatty meals or snacks, because they may stay in your stomach for long periods of time.
  • Meal should be moderate in protein, i.e., just enough to satisfy hunger.
  • Drink lots of fluids. Your snack can be a liquid meal such as a fruit shake.
  • A light workout can be preceded with a light snack, but leave more lead time for intense workouts.

Depending on how heavy a meal you have eaten, wait at least 30 minutes to two hours before exercising. The bigger the meal the longer you will need to wait. If you just eat a light snack such as pretzels or a fruit drink, you should be ready to work out within 30 minutes.

Eating and your exercise routine

If you exercise first thing in the morning, some fruit or a small amount of juice and water should suffice. If you exercise mid-morning, then a breakfast high in carbohydrates will help give you the energy you need to get through your workout. A bowl of oatmeal, wholegrain toast and jam are good choices. If you exercise in the late morning before lunch, you may want to try eating a light snack before working out and then a carbohydrate- and protein-rich lunch (such as a turkey sandwich) that will replenish your body stores after you exercise. People who work out later in the afternoon, from noon to 3 p.m., probably do not have to eat anything before a workout provided they have eaten a well-balanced lunch and breakfast. However, if you exercise closer to dinner, a light snack, like a bowl of yogurt or fruit, will provide some energy. When exercising after dinner, just make sure to wait an appropriate amount of time depending on the size of your meal.

  • Do What Works for You

The above recommendations are guidelines. Each individual is different and has a unique digestive system, so you have to experiment to see what makes you feel best during your workouts. Some days you feel great if you work out soon after a meal, whereas other days you might get cramps and feel nauseous. It varies from person to person and day to day.

  • Keep a Food and Exercise Diary

Write down what you eat, when you ate it and how you feel during your workouts. This will help you pinpoint the foods that enhance your performance and those that make you feel sluggish. You’ll find certain foods work for you and others, no matter how good for you nutritionally, just will not cut it.

  • Keep a Food and Exercise Diary

Write down what you eat, when you ate it and how you feel during your workouts. This will help you pinpoint the foods that enhance your performance and those that make you feel sluggish. You’ll find certain foods work for you and others, no matter how good for you nutritionally, just will not cut it.

Post-Exercise Eating Tips

Eat foods rich in carbohydrates during the hour or two following your workout and you should be enhancing your energy reserves for the next day’s workout. Also, after you exercise, drink plenty of water to rehydrate your body. Research shows that fatigue during exercise can be related to low levels of water and stored carbohydrates. Since we use carbohydrates as energy during exercise (including many forms of resistance training), we need to replenish these storage depots after a workout. This will assist weight trainers but is especially important for people who do a lot of aerobic exercise (more than 60 minutes) on consecutive days.

In addition, consumption of protein is necessary during your post-exercise meal. It will help rebuild the tissues damaged during your workout. In addition, protein will facilitate carbohydrate storage to improve recovery if it is consumed with carbohydrates during the initial two hours after a workout.