Fitness made simple: Stair Sprinting

Anybody can lose weight; it’s no big deal. You only have to be careful about the food you eat and to make more effort than you usually do. Dieting doesn’t have to mean food deprivation and money spent on gym subscriptions. You can keep your body in shape with simple exercises that do not require gym equipment or professional advice and supervision.

A simple exercise that anybody can perform at home or the park is called Stair Sprinting. The name is pretty self explanatory. All you have to do is run up and down the stairs between several floors; the more floors, the better off you’ll be.

It’s a good idea to start small, even if you’re in a good physical condition. Run up and down four floors two times. First timers and overweight people are unlikely to manage more than two reps anyway. However, it’s no big deal if you can’t do more than two reps in the beginning. Resistance to effort is built in time. Do the two reps every other day for two weeks.

After two weeks increase the number of reps to either three or four, depending on how you feel. If you can take four reps up and down four flights of stairs, then by all means do so. If you can’t, then stick to three reps. As the weeks go by, you can add even more reps to your routine in order to increase your endurance and to really put the muscles to work.

This exercise is perfect for the legs and ass. Ladies and gents looking to build shapely asses and strong thighs ought to try stair sprinting. Having to carry your own weight up the stairs instead of flat terrain puts more stress on the muscles and helps the feet gain more endurance. However, be very careful when doing this exercise. Running up and down the stairs makes it very easy to trip or miss a step and splay an ankle. Even more serious injuries might happen if you’re not careful enough.

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Losing fat is it possible

The first thing you need to know if you want to lose fat is that you need to BURN fat. Burning fat is all about using up more calories than you take in. If you eat more calories than your body uses throughout the day, these additional calories will be stored as body fat. To prevent a build up of body fat you need to either reduce your calorie intake or increase your daily activity levels – doing both will have the best effect on reducing body fat.

This simply means that the more fat you want to lose then the greater the amount of calories you have to burn off. To help you achieve and speed up your fat loss, here are few things that helps.

Speed up your metabolism—Exercise speeds up metabolism. The more active your lifestyle the more likely you are to have a quick metabolism and lose weight.

Metabolism does control weight, this is true. What most people don’t know is that they do in fact have the ability to control and adjust their metabolisms and thereby control their weight. Exercise does speed the metabolism up. The more active your lifestyle the more likely you are to have a quick metabolism and lose weight. It may not be healthy for all of us to get into a highly active lifestyle all at once but it is possible to get there as quickly as you safely can as an individual.</p> <p>Eat healthy balanced diet— Be sure to eat a variety of foods, including plenty of vegetables, fruits, and whole grain products. Also include low-fat dairy products, lean meats, poultry, fish, and legumes. Drink lots of water and go easy on the salt, sugar, alcohol, and saturated fat. A large part of the battle in fighting fat and a slow metabolic rate is the western world’s view of food as entertainment. In addition to taking on an active lifestyle you will need to stop looking at food consumption as a means of gratification. This is what causes us to be gluttons. Instead of stopping when our hunger is sated we continue on until we are stuffed to get more enjoyment out of it.</p> <p>Get plenty of rest and sleep— Sleep and other lifestyle patterns can help or hinder the rate at which we metabolize foods. An active lifestyle should lead eventually to being able to exercise to exhaustion; this in turn should keep your metabolism quick and your fat content low. By extending oneself to ones limits you fully utilize the lungs, heart, and muscles and burn fat most efficiently.<br /> Be strong mentally—Try not to be obsessed by your weight. Everyone has a bad day. Do not punish yourself. Try to lose any guilt feelings towards the mistakes you have done. Instead, just move on, start again and enjoy life as it comes.

Second Hand Smoke

Cigarette smoking leads to many health diseases that can cause disabilities and even death. Although medical experts have conducted numerous studies proving the grave effects of smoking on smokers’ health, millions of people around the world are still addicted to this habit. Non-smokers’ health are also threatened by the second-hand smoke emitted by first-hand smokers.

What is Second-Hand Smoke?

In medical terms, second-hand smoke, also referred to as passive smoke or exposure to environmental tobacco smoke, is generally an admixture of smoke emitted by a lighted cigarette or tobacco. It is also the smoke that is exhaled by smokers. Second-hand smoke stays in the air for hours, and it is uncontrollably inhaled by non-smokers, which may include children.

According to medical studies, second-hand smoke contains more than 4000 ill-causing chemicals. When non-smokers are exposed to this mainstream cigar smoke, they are invariably inhaling toxic components like carcinogens. Carcinogens include harmful chemical combinations like benzo and butadiene. As soon as a non-smoker breathes in second-hand smoke, he is likely to acquire 11 human carcinogen toxins, which are also known as cancer-chemical agents. With such components of mainstream smoke, too much exposure to these by-product emissions is considered lethal.

Effects of Second-Hand Smoke

With the harmful, toxic agents found in the components of second-hand smoke, health studies reveal that exposure to tobacco or cigar smoke can cause short and long-term effects on non-smokers and children.

The short-term effects of exposure to second-hand smoke involve those who have asthma and other minor respiratory problems. If you are asthmatic and get exposed to second-hand smoke, you will likely experience attacks brought on by the emitted smoke.

Since second-hand smoke is considered an allergen, those with allergy conditions can experience runny nose, wheezing, nausea, sneezing, coughing, and other common allergy symptoms once they are exposed to cigar smoke. As for non-smokers who do not have allergy or asthma condition, they can also feel nauseated, sleepy, as well as acquire headaches when exposed to second-hand smoke.

These short-term effects of second-hand smoke exposure will eventually fade as soon as the exposure to emitted smoke ends. However, if you are to be exposed repeatedly with second-hand smoke, you will surely acquire serious, long-term effects of mainstream cigarette smoke.

On the other hand, the long-term effects of second-hand smoke are the same with the scientifically proven health problems caused by direct cigarette smoking. Medical studies show that exposure to second-hand smoke can cause serious respiratory diseases like asthma, bronchitis, and COCP as well as other health maladies like cardiovascular-related illnesses.

Based on the current findings of the US Surgeon General’s Report, scientific facts state that once you get exposed to second-hand smoke, your body’s blood platelets will become stickier, thus resulting damage to your blood vessel linings. Damaged blood vessel lines will likely affect the coronary flow of your blood and reduce the variability of your heart rate. These instances will then increase your chances of experiencing heart attacks. Also, according to other experts’ studies, children and non-smokers who are socializing with people who are active smokers have a greater chance of acquiring lung cancer and other respiratory diseases. With this fact, non-smokers who are continuously exposed to second-hand smoke can also acquire grave illnesses even if they are not really smoking.

Aside from being vulnerable to lung cancer and heart-related problems, over-exposure to second-hand smoke can also lead to birth defects and miscarriages. If you are pregnant and your partner or husband is a smoker, the chances of acquiring birth defects and experiencing problems during childbirth are high. As you give birth, your baby, whose lungs are still developing, will likely have weak lungs and heart, thus making him susceptible to many other diseases. Moreover, healthy adults and children can also develop asthma if they are always exposed to second-hand smoke. Since you are always inhaling the smoke emitted by the smokers around you, you will likely acquire asthma even though you do not have the respiratory condition before.

Second-hand smoke can also increase your risk in acquiring ear infections. Studies show that emitted smoke from cigarettes can cause fluid build-up in the middle ear. This fact resulted to over a million cases of ear infections among kids and adults who are non-smokers.

Actions Regarding Second-Hand Smoke

In order to avoid acquiring health problems brought by the exposure to second-hand smoke, almost all US states now implement smoking bans in public places and establishments that serve drink and food. These establishments include restaurants, dinners, cafes, nightclubs, and other dining areas.

Other countries have also established and implemented smoking ban laws in their jurisdictions as actions to the alarming health issues caused by second-hand smoking. Most countries also prohibit smoking in all public areas, buildings, and private establishments. As most smoking regulation laws explain, all office buildings should contain ventilated areas to accommodate smokers and keep non-smokers from being exposed to second-hand smoke. Some regions also prohibit smoking in workplaces, hospitals, public transportation, schools, and shelter areas.

Upon the enactment of smoking ban laws of various countries, statistics show that the number of reported respiratory ailments and other related-smoking illnesses has significantly dropped. Studies also show that some countries, which are traditionally viewed as smoking states, have shown improvements in the number of people who already quit smoking.

As an overall analysis, first-hand smokers are not the only ones who will likely to suffer from the grave effects brought by smoking. The second-hand smoke that smokers emit causes grave effects to children and non-smokers’ health. In order to avoid the risks of acquiring respiratory diseases, non-smokers should avoid areas where they are susceptible from inhaling second-hand smoke emissions.

If you or a loved one smokes, there is help. The Cig-Arette System is a quit smoking support system utilizing all-natural herbal ingredients to give your body the nutritional support it needs and making withdrawal easier to cope with. To learn how you can finally quit smoking, visit and stop smoking for life!