aerobic exercise for losing weight

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Aerobic Exercise for Losing Weight

Important Guidelines for Aerobic Activity

Definition of Aerobics:

Aerobic means with air or oxygen. You

should be able to carry on a short

conversation while doing aerobic exercise. If

you are gasping for air while talking, you are

probably working or exercising

anaerobically. When you work anaerobically,

you will tire faster and are more likely to

experience sore muscles after exercise is

over. Think of aerobic activity as being long

in duration yet low in intensity. Aerobicactivities include Walking, Biking, Jogging,

Swimming, and cross – country skiing &

aerobic classes. Anaerobic activity is short in

duration and high in intensity like Weight

lifting, Sprinting, Soccer and downhill skiing.

By using the same large muscle group,

rhythmically, for a period of 15 to 20

minutes or longer while maintaining 55 –

85% of your maximum heart rate will give

you maximum benefit in Cardio activity.

Benefits of Aerobic Exercise: In addition to cardiovascular benefits the other additional

benefits are Control of body fat – Aerobic exercise in conjunction with strength training and a

proper diet will reduce body fat, Increased resistance to fatigue and extra energy, Toned

muscles and lean body mass, Decreased tension and aid in sleeping, Increased general

stamina and Psychological benefits – Exercise improves mood, reduces depression and

anxiety.



The Aerobic Curve: The aerobic curve

occurs when you begin exercising, increase

your intensity level, hit the high point and

gradually decrease your intensity level. The

goal when exercising aerobically is to hit

your target heart rate and maintain it for

the entire exercise session. This works the

muscle more effectively and burns more

calories. It is not ok to stop in the middle of

an aerobic activity because your body is

sending extra blood to the muscles.

Stopping suddenly can lead to muscle

cramping and dizziness – that is why all

aerobic activity have a warm up and cool

down mode at the beginning and end of

every exercise.

Targeted Heart Rate: To determine your targeted heart rate – [1] First reduce your age from

220, then calculate your lower heart rate at 60% of that figure and your upper heart rate at

80% of that figure. If you exercise within your targeted heart rate you will benefit most. It is

harmful and dangerous to exercise beyond 85% of your targeted heart rate.

Exercise Frequency: Cardiovascular exercise is an ongoing process and requires consistent

reinforcement. To maintain your current level of fitness you should do aerobic exercise at least

3 times a week. To increase your level of fitness, try exercising 4 to 5 times a week.

Remember to consult your physician prior to beginning a new exercise program –

Stop exercise if you feel pain, Nausea or Dizziness.

No matter what your fitness level is or what your goals are, you will look and feel better when

you regularly participate in an exercise program. To be successful you must incorporate it into

your lifestyle – just like eating and sleeping.



Stretching to increase Flexibility:

Flexibility is defined as the range of motion

around the joint. Within each joint there is

an optimum ROM necessary for peak

performance. Factors that affect flexibility

are

1.Age – as we age our joints loose some of

their flexibility

2.Inactivity – Causes joints to loose their

flexibility because connective tissue

shortens

3.Gender – Women tend to be more

flexible than men are

4.Body type and Strength training –

Flexibility is specific to each individual

because everyone has a different muscle

structure, joint structure and genetic

composition

The good news is that with training

[Stretching] your degree of flexibility can be

increased. Also the other benefits of

stretching include – Reduces muscle

soreness, Reduces risk of injury, Improves

relaxation both physical and mental and

reduces stress.

BASIC STRETCHING EXERCISES – BOTH FOR WARM UP AND COOL DOWN

Before starting an exercise program it is advisable to do some stretching exercises in order to

warm up and the same stretches is recommended as a cool down after your exercise program

is completed.

While these low intensity aerobic activity exercises are done you must move into a stretchuntil a slight tension but not pain is felt in the muscles of your body. Each stretch exercise

must be done for 20 to 30 seconds. Your breathing must be slow and rhythmical. Never hold

your breath during stretching exercises.

1. QUADRICEPS STRETCH: [Front of thighs]



Place left hand firmly against the wall, reach behind and grasp your right heel with right

hand and pull your heel towards the buttocks while maintaining an erect and upright

posture. Hold on to this position for 20 to 30 seconds and then release. Repeat for

opposite leg.

2. HAMSTRING [Back of Thighs] & LOWER BACKSTRETCH

Lie down on floor with neck shoulders and buttocks in contact with the ground and keep

left foot on ground and bend your left knee. With your right hand hold thigh against your

upper body, and extend your right leg towards ceiling. Hold on in this position for 20 to 30

seconds. Repeat for left leg.

3. INNER THIGH STRETCH

Sit down on floor with the soles of the feet together, hold ankles with hands lean forward

from the waist while applying downward pressure to the inside of the knees. Hold for 20 –

30 seconds and then release.

4. BUTTOCKS, HIPS, ABDOMINAL STRETCH

Lie down on the ground while keeping both shoulders in contact with the ground. Gently

pull your knee at right angle towards the ground. Hold on this position for 20 – 30

seconds, and then repeat for other side.

5. CHEST, SHOULDER AND UPPER ARM STRETCH

Sit on the floor on your buttocks, place hands behind and rest the palms of the hand on

the floor. Move buttocks away from arms while keeping arms extended back and palms on

the ground and knees raised. Hold for 20 – 30 seconds and release.

Body building for muscular strength, Tone and Endurance:

Muscular strength is defined as the maximum force that can be exerted by a muscle or muscle

group. Muscular endurance is the capacity of a muscle to repeatedly exert force or to maintain

a fixed contraction for a period of time. Anytime you are lifting the same item over and over

again you are displaying muscular endurance. Muscle tone refers to the firmness of your

muscles. Both endurance and strength exercise will improve muscle tone.

The different methods available to improve muscular strength, endurance and tone are –

Weight stations [Independent or station Gyms], Free weights/Hand weights, Tubing / Bands

and Calisthenics such as push – UP’s, triceps dips and abdominal crunches.



Before you choose your method of training you should determine your current fitness level.

• Fitness level 1 – you never or rarely exercise

• Fitness level 2 – You perform at least one set of 15 – 20 reps on 8 to 10 of the major

muscle groups. Two to three times a week

• Fitness level 3 – You perform at least 2 sets of 8 to 12 reps on 8 to 10 of the major

muscle groups, three to four times per week

In general if you want to firm up and tone your muscles you should stick with fitness levels 1

& 2. If you want to build muscle then you should strive and work to fitness level 3.

After you select a level you will notice that within each is a strength component, an aerobic

component and a flexibility component. In order to see results you must do some type of

aerobic activity to decrease body fat and you should also stretch the muscles before and after

strength training. This will decrease your chance of injuring the muscle and will help the more

serious body builder lift more weight.

Benefits of Strength Training:

[1] Strengthening of your bones, [2] Reshaping your body, [3] Increasing your metabolism &

[4] Improving your posture.

A special note to Women:

It is found that many women are afraid to

lift weights because they don’t want large

muscles. Your genetic makeup determines

what types of muscle fibers you have, how

they are distributed, the ratio of estrogen to

testosterone and how body fat is stored. It

also determines body type.

There is only one body type that has a

tendency to build muscle – The Mesomorph

[Mesomorphs tend to be more muscular].The other two body types - Endomorph

[more rounded, hour glass figures] and

Ectomorph [Slim and linear in shape] will

not get ‘bigger’ muscles from weight lifting

because their bodies respond to weight

training differently than Mesomorphs. In

fact, an Ectomorph and a Mesomorph can be



on the exact same training regimen and the

Mesmorphs will increase in size while the

Ectomorph will just get stronger and not

bigger.

It may be hard to determine what body type

you have; many people are a combination of

more than one type. If you notice that you

are building muscle in addition to toning and

this is not the look you desire. Then

decrease the amount of weight you are

using and increase the number of repetitions

– Go for endurance rather than strength.

This way you should see your desired results

– more muscle tone without increase inmuscle size.

Important USER guidelines to Strength training:

1. Determining the correct resistance level: In general use enough resistance to fatigue

your muscles when you have completed the appropriate number of repetitions within a set.

If you cannot complete all the repetitions within a set, decrease the amount of resistance.

Never sacrifice form to get the last repetition in – if you do this, you will get injured at

some point of time. Always make sure the last repetition is as pretty as the first.

2. Always make sure you are using the proper form: It is dangerous to lift weights

without having your back properly supported. If you are lifting weights and feel stress on

your back, knees etc, chances are you are not using the correct form. Never try an

exercise without knowing the correct way to perform it. Never work the same muscle

group two days in a row because the muscles need at least 24 hours to recover. Try

alternating upper body / trunk one day and lower body the next.

Don’t exercise if you have a medical condition such as herniated disc, torn muscle, sprained

ankle, etc. Check with your doctor first before you begin a flexibility program.

Why Warm UP and Cool Down:

To be safe an aerobic program should begin with a warm up period. The main purpose of

warming up is to increase your heart rate slightly. This has two benefits – [1] it raises your

core body temperature, and [2] it increases the blood {oxygen} flow to your muscles to

prepare your body for more vigorous physical activity.



Your muscles and tendons {which attach your muscles to your bones} will be more flexible for

stretching after mild movement has raised your internal body temperature. These flexibility

helps you increase the range of motion of your joints and may help you avoid injuries such as

muscle tears and pulls.

What muscles should I warm up: Focus on warming up large muscle groups – Quadriceps,

Calves, Chest, etc? Runners, Walkers, Bikers and the Elliptical users should begin their

exercise with a fast walk for 3 to 5 minutes followed by gradual increase to the actual run

itself. The same applies to cycling and cross training on the elliptical.

Why Cool Down: After you’ve reached and maintained your training heart rate level in the

aerobic portion of your class, it is important to recover gently. The cool down serves two

purposes – 1] it reduces your pulse and 2] it returns the blood to your heart in sufficient

quantities to rid the muscles of Lactic acid [a chemical result of muscular fatigue.] If you stop

suddenly the blood will pool in your legs instead of returning to your heart. Dizziness, Nausea

and a ‘worn out’ feeling are common symptoms of an improper cool down. A safe cool downperiod is at least 3 minutes, preferably 4 to 5 minutes. All cool downs should be followed by

stretching of the muscles to avoid soreness and tightness.

Just a word of warning regarding Cardio equipment and calories burnt.

Many Cardio machines if not all don’t ask for your weight and tell you that you’re burning X

number of calories. The number displayed is for a person of average weight [Usually average

is 150 pounds]. For many people the number of calories is overstated.

Eat for health & weight management

More Salads & Less Fried foods is the key.

1. Use apple sauce or fruit purees in place of butter & oil in baked items

2. Use skim milk instead of whole milk

3. Replace heavy cream with low fat yogurt. Sour cream can be replaced by cottage cheese

or by low fat yogurt

4. Substitute two egg whites for one whole egg [3 egg whites for two whole eggs.]

5. Trim all visible fat from meats before it is prepared

6. Cook with non-stick pans than using butter or oil

7. Add vegetables or extra pasta to meat dishes to decrease the amount of meat you

consume



8. Cook with non-fat cheese or mix non-fat cheese with regular cheese

9. Use chicken stock for making marinades instead of oil

10. Chill stocks, soups and stews, then remove the congealed fat and reheat

11. Steam Vegetables

12. Microwave foods rather than fry

Basic Stretching Exercises - Both for Warm Up and Cool Down

Before starting an exercise

program it is advisable todo some stretching

exercises in order to warm

up and the same stretches

is recommended as a cool

down after your exercise

program is completed.

While these low intensity

aerobic activity exercises

are done you must move

into a stretch until a slight

tension but not pain is felt

in the muscles of your body.

Each stretch exercise must

be done for 20 to 30

seconds. Your breathing

must be slow and

rhythmical. Never hold your

breath during stretching

exercises.

1. QUADRICEPS

STRETCH: [Front of

thighs]

Place left hand firmly

against the wall, reach



behind and grasp your right

heel with right hand and

pull your heel towards the

buttocks while maintaining

an erect and upright

posture. Hold on to this

position for 20 to 30

seconds and then release.

Repeat for opposite leg.

2. HAMSTRING [Back of Thighs] & LOWER BACKSTRETCH

Lie down on floor with neck shoulders and buttocks in contact with the ground and keep left

foot on ground and bend your left knee. With your right hand hold thigh against your upper

body, and extend your right leg towards ceiling. Hold on in this position for 20 to 30 seconds.Repeat for left leg.

3. INNER THIGH STRETCH

Sit down on floor with the soles of the feet together, hold ankles with hands lean forward from

the waist while applying downward pressure to the inside of the knees. Hold for 20 – 30

seconds and then release.

4. BUTTOCKS, HIPS, ABDOMINAL STRETCH

Lie down on the ground while keeping both shoulders in contact with the ground. Gently pull

your knee at right angle towards the ground. Hold on this position for 20 – 30 seconds, and

then repeat for other side.

5. CHEST, SHOULDER AND UPPER ARM STRETCH

Sit on the floor on your buttocks, place hands behind and rest the palms of the hand on the

floor. Move buttocks away from arms while keeping arms extended back and palms on the

ground and knees raised. Hold for 20 – 30 seconds and release.

Exercise, Nutrition and Stress Management

Landmark Associates Private Limited has downloaded from top fitness sites on the Internet to

bring you this paper for your benefit.



Consult your Doctor before you begin

an Exercise Program

Heart disease is today increasingly

prevalent. In most south Asian countries the

main factors for heart disease are obesity,

increased lipids, diabetes, hypertension,

increased insulin resistance, modern life

style and stress.

The major risk factors that contribute to

heart disease are smoking, lack of physical

activity, bad nutrition, excess of alcohol,

stress and obesity. Exercise [Physical

activity], yoga, diet control and stress

management has been found to beextremely beneficial in the prevention of

heart disease.

Physical Activity:

Exercise has both short term and long term

benefits. Results of physical activity are far

reaching – It increases myocardial viability

and collateral circulation, improves in

myocardial oxygen consumption, reduces

heart rate, reduces obesity, diabetes

mellitus and hypertension. It induces better

appetite and sleep. It reduces insulin

resistance, increases insulin sensibility and

increases HDL cholesterol, reduces low-

density lipoprotein cholesterol, lowers total

cholesterol and triglycerides.

Aerobic Exercise:

Aerobic activity, which is long in duration yet low in intensity is important. Aerobic activities

include Walking, Cycling, Elliptical cross training, Jogging, Rowing, Swimming and Aerobic

classes.

The benefits of Aerobic exercise are cardiovascular improvement, control of body fat,

increased resistance to fatigue, stamina and improvement of endurance, toned muscles and



lean body mass, decreased tension and better sleep, improves mood, reduces depression and

anxiety.

Important User Guidelines to Incorporate During Exercise:

Always exercise within your target heart rate zone. The targeted heart rate zone depends on

your present physical condition and age. To determine your targeted heart rate zone a] first

reduce your age from 220, b] from the figure 220 minus age the lower heart rate must be

from 55% of that figure and the maximum upper heart rate must not exceed 85% of that

figure.

The targeted heart rate zone differs as per age and your doctor’s recommendation. The

maximum benefit of exercise recommended is when you exercise from 60 to 80% of your

targeted heart rate.

Duration / Frequency of Exercise:

20 minutes of continuous exercise improves your cardiovascular system, improves your

stamina and endurance, 24 minutes in addition to the benefits noted also relieves you of

stress. As weight loss begins after 24 minutes for an effective weight loss program the

recommended time is 48 minutes of continuous exercise.

Warm up & Cool down:

Warm Up:

To be safe on an aerobic program always

warm up by gradually increasing your speed

or resistance. The purpose of warming up is

to increase your heart rate slightly and

gradually. By warming up the benefit is a] it

raises your core body temperature, b] it

increases the blood flow {oxygen} to your

muscles preparing your body for the more

vigorous physical activity to follow. Also

your muscles and tendons will be more

flexible for stretching after mild movement

has raised your internal body temperature.

Cool down:



After you had reached and maintained your training heart rate level in your exercise it is

important to recover gently. The cool down reduction in speed and intensity serves two

purposes it reduces your pulse rate and it returns the blood to your heart in sufficient

quantities to rid the muscles of lactic acid {a chemical result of muscular fatigue}.

If you do not warm up or cool down or if you stop suddenly in an exercise program the blood

will pool in your legs instead of returning to your heart. This results at times Dizziness, Nausea

and a ‘worn out’ feeling. Warm up and cool down are usually a minimum of 3 minutes for

warm up and 3 minutes for cool down. All cool downs should be followed by stretching of the

muscles to avoid soreness and tightness.

Exercise and Time:

• 20 minutes continuous to improve your heart

• 24 minutes continuous to additionally relieve stress

• 48 minutes continuous for an effective weight loss program

Remember Time is the most important factor and not the resistance level or speed for long

term benefit. Always exercise within your target heart rate zone.

Benefit of Cycling: Cycling is one of the best forms of aerobic exercise. Working out on a

stationary bike improves heart fitness, tones muscles and burns fat. Cycling offers conditioning

benefits for your lower body. Upright Cycles with moving handlebars are what you should use

as with this you could work your upper body, especially the back and shoulders.

Upright Cycling: Using a stationary cycle provides the users with a thorough low-impact

workout that creates less stress on your joints as compared to running. Moreover if you are

overweight or if you are suffering from orthopedic problems that are aggravated by weight-

bearing exercises cycling is the best option.

Recumbent Cycling: In addition to the benefits of upright cycling the recumbent cycle has

the added advantage of strengthening and toning the gluteus, quadriceps and hamstring

muscles [butt, front and back of thighs]. As the lumbar is supported with the seat pad it is

advisable for users with back problems to use the recumbent cycle. Recumbent cycles create

less strain on the knees.

Elliptical cross training: Total body exercise movement of the upper and lower body. Low

impact exercise without stressing the ankle and knee joints the elliptical is a good machine for

cardiovascular and endurance exercise with the added advantage of exercising the upper body.

Major muscle groups exercised are the gluteus, quadriceps, hamstrings, calves, oblique,

deltoids and arms. Excellent for building stamina and endurance for the toning of total body.



Treadmill: Walking is an effective exercise to promote cardiovascular benefit. Running

benefits you to build stamina and endurance. There is no targeted weight loss as in cycling,

walking tones the whole body and strengthens your legs while improving your cardiovascular

system.

Nutrition:

Food contents can be divided into

Carbohydrates, Proteins and Fat.

Carbohydrates are as a source of energy

and if not used for energy will be converted

into fat. Yet carbohydrates when stored

forms only 1% of body weight.

Proteins are for energy, building up of muscles, for hormones, enzymes and

antibodies.

Fats are for energy and cholesterol and if

not used or burned are deposited as fat.

Saturated fat is found in butter, ghee and

cream. Mono saturated fats are found in

olive and other oils. Polyunsaturated fats

found in linolic acid are very important as it

preserves the function of the innermost

layer of blood vessels of the heart coronary

arteries. Vitamin C and E are advised to be

taken, as they are antioxidants that protect

oxidization of unsaturated fats.

It is best you consult a Nutritionist for effective weight control and importantly diet

control if you are a cardiac patient.

Tips for Healthy Eating / Dietary Control:

• Make your breakfast the largest meal and your dinner the lightest meal of the day

• Eat your salad before your meal and have fresh fruits

• Be a nibbler, not a gourmet. Also don’t starve yourself and then overeat subsequently

• Before cooking remove all fats from meats and the skin from chicken



• Avoid sieving wheat and millet flours as this reduces the nutrients and fibre

• Repeated heating of oils should be avoided, Avoid deep-frying and prefer stemmed

foods

•Cook more on non-stick vessels as they cut down on the use of cooking oil

• Don’t overuse salt; dine at least two hours before you go to bed

• Prefer buttermilk, skimmed milk to whole milk and avoid milk cream and condensed

milk

• Prefer fresh juices without sugar and limit coffee, tea and cola

• Eat the egg white and fish, limited chicken and avoid egg yolk, shrimps and meat

• Eat more yellow, orange and green vegetables and fruits as they add life to your heart

• As age advances eat less and exercise more

Stress Management:

Modern life is fast, stressful and highly

competitive. Stress is today the major cause of

illness and has been documented as one of the

major causes to a range of disorders such as

Hypertension, Diabetes Mellitus, Coronary

Heart Disease, Bronchial Asthma, Peptic Ulcers,

Pain conditions, Migraine and other

psychosomatic illnesses and geriatric

conditions. Stress can be physical, social or

emotional. Stress causes the heart to beat

faster, the blood pressure to go up, the muscles

to become tense and the arteries to go into

spasms.

Stress eludes definition and is highly individual.

Stress may be acute [due to unexpectedevents], chronic [bereavement, divorce] or

intermittent [conflicts]. Stress management is

the core ingredient. In any type of

management towards stress related disorders.

Yoga, Aerobic exercise and Massage have

proven effective to control stress.



Yoga is an ancient Indian culture and way of life that is claimed to endow perfect physical,

mental and spiritual health. By practising yoga you are reported to develop a stable autonomic

equilibrium, Reduce anxiety, develop and improve stress tolerance, improve body flexibility,

physical and mental efficiency.

Meditation – TM [Transcendental Meditation] has been proved to produce an overall reduction

of stress. Also recent studies have suggested the effectiveness of the TM program in reversing

the aging process. Anyway meditation makes you a better person as it helps you to relax,

concentrate, be considerate and stay contented.

Massage: Relief from pain is as good as a cure for certain conditions such as arthritis.

Massage chairs are an effective way to relax your body and improve the circulatory system.

More important the feeling of goodness of massage is an effective way to relieve and reduce

stress.

Resistance exercise/ Strength training: The benefits of strength training are theStrengthening of your bones, reshaping your body, increasing your metabolism and improving

your posture. Resistance exercises are a suitable form of improving physical capabilities and of

managing weight. Strength training and endurance exercises improve muscle tone. The

different methods available to improve muscular strength, endurance and muscle tone are

independent workstations, single station gyms, freeweights and abdominal crunches.

Conclusion:

Healthier lifestyle combined with diet control, stress management and exercise would benefit

you to lead a life with total happiness and good health.

Warning:

if a person develops angina, perspiration, giddiness or other symptoms he or she must stop

physical activity and consult their physician without delay.

----------------------------------------------------------

The Effect of Negative Stress



Stress derives from the Latin word

'Stringere' meaning hardship or affliction.

Stress means different things to most

people. Prolonged stress raises the

cholesterol levels in the blood leading to

hard deposits in the arteries blocking blood

flow.

The Psychosomatic disorders and stress

disorders have increased alarmingly and is

today one of major causes of most illnesses.

Most wide spread is high blood pressure

[Hypertension] and Coronary heart

problems. Stress weakens the body’s

defenses and the immune system is

impaired when there is an excess of ‘stress-

induced’ steroids in the body.

The inability to adapt to stress is associated

with the onset of depression and anxiety.

Stress diminishes the quality of life by

reducing feelings of pleasure and

accomplishment and relationships are often

threatened. Mental stress as well as physical

stress is a trigger for angina. People

associated with acute emotional stress havea higher risk for heart rhythm abnormalities

and heart attacks. In women chronic stress

may reduce the estrogen levels which are

important for cardiac health.

People who regularly experience sudden increases in blood pressure caused by mental agony

and stress may over a period of time develop injuries in the inner linings of their blood

vessels.

People who are trying to deal with stress often resort to unhealthy habits such as eating high-

fat and high-salt diets, use of tobacco, alcohol abuse and leading a sedentary lifestyle.

Prolonged stress can disrupt the digestive system. Irritable bowel syndrome {or spastic colon}

is strongly related to stress. Sleep disturbances related to stress can further exacerbate

irritable bowel syndrome.

Stress can have varying effects on eating problems and weight. Often stress is related to

weight gain. Many people develop cravings for salt and sugar to counteract tension thereby



gaining weight. The weight gain is often abdominal fat a predictor of diabetes and heart

related problems. Some people suffer a loss of appetite and lose weight. Anorexia nervosa and

bulimia nervosa are eating disorders that are associated with adjustment problems in

response to stress and emotional issues.

The imbalance between insulin and glucose leads to either high or low blood sugar levels in

the body. Chronic stress has been associated with the development of insulin resistance a

condition whereby the body is unable to use insulin effectively to regulate glucose [Blood

sugar]. Insulin- Resistance is a primary factor in diabetes. Diabetics must avoid any kind of

stress whatsoever in order to bring back glucose to regulatory function.

Stress is in direct relationship with pain.

Chronic pain caused by arthritis and other

conditions may be intensified by stress.

Psychological distress also plays a significant

role in the severity of back pain. Tensionheadaches are highly associated with stress

and stressful events. Among the wide range

of possible migraine triggers is emotional

stress. The tensions of unresolved stress

frequently cause insomnia.

Stress can lead to diminished sexual desire

and an inability to achieve orgasm in

women. Stress response can cause

temporary impotence in men and perceptualpsychological stress could cause permanent

impotency in both men and women. Stress

may even affect fertility. Stress can cause

physiologic alterations during pregnancy

such as increased hormone levels or

resistance in the arteries that may interfere

with normal blood flow to the placenta.

Stress has significant effects on the brain particularly on memory. Persons under severe stress

suffer loss of concentration and become inefficient and accident-prone. Research indicates that

the immediate effect of acute stress impairs short-term memory, particularly verbal memory.

Research suggests that stress may actually be the cause of the so-called sick-building

syndrome, which produces allergy- like symptoms such as eczema, headaches, asthma and

sinus. Stress plays a role in exacerbating a number of skin conditions including hives,

psoriasis, acne & rosaceous. Unexplained itching is also associated with stress. Alopecia aerate

is hair loss that occurs in localized patches. Stress is suspected as an important cause of this



condition. Stress has now been implicated in increasing the risk of periodontal disease, a

disease in the gums that causes tooth loss.

Unhealthy Lifestyles & Habits that Cause Stress:

People under chronic stress frequently seek relief through drug, tobacco or alcohol abuse.

Abnormal eating patterns and passive activities such as prolonged hours of watching television

cause stress. An unhealthy diet, alcohol abuse, sedentary lifestyle and smoking promote heart

disease and interfere with sleep patterns leading to increased tension levels. Animal fats,

simple sugars and salts are known contributors to health problems.

Stress Management with Exercise and Nutrition:

Exercise has both short term and long term benefits. Results of physical activity are far

reaching; The American Heart association recommends that you exercise at least 3 to 4 times

a week cardiovascular fitness, stress reduction and improved sleep patterns. In addition tocardiovascular benefits exercise helps in the control of body fat, increased resistance to fatigue

and extra energy toned muscles and lean body mass. Exercise improves mood and reduces

depression and anxiety. Exercise reduces insulin resistance, increases insulin sensibility and

HDL Cholesterol, reduces low-density lipoprotein cholesterol and lowers total cholesterol and

triglycerides. It increases myocardial viability and collateral circulation, improves in myocardial

oxygen consumption, and reduces heart rate, obesity, diabetes mellitus and hypertension.

Aerobic exercise such as Walking, Cycling

and cross trainer Elliptical are

recommended. Always exercise within your

target heart rate zone. The THR is

determined by reducing your age from 220

and exercising in-between 55% to 85% of

that figure. This percentage varies according

to the age and general condition of the

person. People with stress related disadours

are recommended that they exercise for at

least 24 minutes of continuous exercise

within their target heart zone of 55% to

75%.

For weight loss results are shown if the

exercise period is continuous for 40-48

minutes at least five times a week with your

target heart zone at 60% to 85%. Always

begin your exercise program by gradually

increasing your speed as warm up and cool



down towards the end of your exercise by

reducing speed. Time is the most important

factor and not the speed or resistance level

for long term benefit.

Yoga & Meditation help to reduce anxiety, develop and improve stress tolerance, improve

flexibility, physical and mental efficiency. TM –Transcendental Meditation has proved to

produce an overall reduction of stress and is effective along with exercise in reversing the

aging process.

Massage is an effective tool to relax your body and improve the circulatory system. In certain

conditions such as arthritis relief from pain is as effective as the cure. Most important the

benefits of a massage on a Massage chair give you the feeling of goodness and contentment

and are an effective tool in relieving and reducing stress.

Healthy Diet & Nutrition:

A. Restriction Free Food: Fresh Juices, Clear Soups, Plain Soda, Yogurt diluted with water

or buttermilk, Fresh Green Salads and Green leafy vegetables except roots and tubers,

Fruits with Skins, Sprouted grams and pulses and Whole wheat flour and its products.

B. Limited Quantity Food: Mayonnaise and other sauces twice a week, lean meat, chicken

& Fish in limited quantity provided they are boiled, steamed, roasted or baked and not

fried four times a week. Egg yolks not more than twice a week including those used in the

cooking of cakes and desserts. Skimmed Milk not more 500ml a day and if not skimmed

milk 300ml a day. Fewer intakes of sugar and all food to be cooked with the minimum

required salt.

C. Food items to be avoided: A] Fats such as butter, ghee, peanut butter, coconut oil and

vanaspathi. B] puddings, cakes, pastries and ice creams. C] beef, bacon, red meat, crab

and shrimps. D] nuts, almonds, cashews and pickles made in oil. E] canned food items,

soda- bicarbonate, proprietary drinks such as chocolate drinks and soft drinks containing

sodium benzoate.

Always make your breakfast the largest meal and your dinner the lightest meal of the day. Eat

your salad before your meal and have fresh fruits. With regular exercise and physical activity,good nutrition and positive thinking you could avoid the effects of negative stress and live a

healthy life.

MASSAGE CHAIRS & MASSAGE ACCESSORIES FOR STRESS MANAGEMENT & PAIN

RELIEF



Stress today has been documented as one of the major causes to a range of illnesses and

disorders. Stress can be physical, social and emotional. Stress causes the heart to beat faster,

the blood pressure to go up, the muscles to become tense and the arteries to go into spasms.

As stress eludes definition and is highly individual it could be acute, chronic or intermittent.

Stress Management is the core ingredient in any type of management towards stress related

disorders.

The benefit of Massage in Stress control: Massage has proved beneficial in improving the

circulatory system and give relief from pain even in acute syndromes such as arthritis. The

various functions such as kneading, tapping, rolling and vibration that are incorporated in the

function mode of a massage chair help the end user to feel good and positive at the same time

improving the circulatory system. Massage is today being used worldwide to control anxiety

and depression, elevate the senses to feel pleasure and help in combating the negative

feelings both psychosomatic and psychological. Basically Massage is a tool used with

medication to combat the effects of negative stress.

aerobic exercise for losing weight

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