20 Minute Home Work Out

If you are busy, not able to get up early morning or have no time for gym just follow this 20 minute home work out to stay healthy and fit.

1) Jog : in one place for 3 minutes

2) Jumping jacks: 25 repeats
When landing, bend your knees slightly to reduce the impact on knee joints.

3) Crunches : 15 repeats
Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touches the mat.
Muscle worked: rectus abdominis

4) Hip Bridges : 10 repeats
Lie on your back. With your hands at a 90 degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table … your hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.
Muscle worked: Lower back, hamstrings and gluteus.

5) Step – up’s : 1 minute
You will need a stepper for this.
Muscle worked: hamstrings, gluteus, quards.

6) Reverse crunches: 15 repeats
Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees.
Muscle worked: lower abs and obliques.

7) Mountain climbers : 1 minute
Get your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight.
Muscle worked: triceps, deltoid muscle, gluteus, quards, hamstrings, calves.

Push – ups : 15 repeats
Muscle worked: triceps, deltoids, pectorals.

9) Squat thrusts: 1 minute
Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs  back to the chest, in crouching position , then  stand up straight,
Muscle worked: arms, legs, chest, and lower back.

Cool down by walking around, till your heart rate starts getting back to normal, stretch.

A minutes rest is needed in between exercise. Proper form is important. Do not hold breath. Sip water during the workout. This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body.

5 Super Simple Exercise Tips

With each New Year comes the determination to begin exercising. Perhaps even you made a promise to add more exercise into your day. If your efforts at exercising are not going as well as you had planned, take a look at these tips. They might help get you back on track.

Tip #1 – Do Something You Enjoy

Exercise doesn’t have to mean spending hours at the gym peddling away on a stationary bike. It doesn’t mean you have to spend money on exercise gadgets you will likely never use, either. Anything you do to get your body moving is going to be better than doing nothing. Walking is an easy exercise that you can do just about anywhere, in any climate. Bike riding, dancing, gardening, weight lifting, swimming, playing a favorite sport, house cleaning and even playing in the yard with your children are just some of the ways you can add exercise into your daily routine.

Tip #2 – Schedule Time for Exercise

As you would a meeting or a doctor appointment, sometimes the only way to make time to exercise is to put it on your daily schedule. We’ve all got busy lives and we’re often so busy taking care of others that we never seem to make time for ourselves. Once exercise becomes part of your daily To-Do list, you’re more likely to do it. Some people have only a certain time during the day available for exercise while others will have to vary the time each day. Some people need a nudge and for them, exercising with a friend is a good solution. Choose whichever way works best for you. Just remember to actually go and do it!

Tip #3 – Remember that Exercise Can Energize

Even though you might feel too tired to exercise, give it a try anyway. You might be surprised to find how energized you feel while you’re at it and afterwards, when you’re finished. Exercise is a great stress-reliever too and if you know anything about stress, you know that it is one of the body’s biggest energy-sappers.

Tip #4 – Don’t be Afraid to Mix it up

Like anything that is done over and over again, exercise can become mundane. When you get bored with exercising, you’re less likely to keep at it. To keep from getting bored with your workout routine, change it. If you’re tired of walking, try cycling. If you’re into weight lifting, try alternating this with cardiovascular exercises throughout the week. Go bowling or play a game of tennis once in a while, and if you find you enjoy these types of activities, join up with a team.

Tip #5 – Always Begin by Warming up

Regardless of the type of exercise you choose, it is very important that you begin each session by warming up your muscles. Stretching helps prevent damage to muscle tissue and it gets your blood flowing. It gets your heart pumping, too. Just five minutes is all it takes to get your exercise session off to a good start.

Basic Yoga Postures and their Variations

1. THE COBRA

Do this in easy stages. Lie down, face prone, legs tightly together and stretched back, forehead on the floor. Put your hands, palm down, just under your shoulders. Inhale and raise your head, pressing your neck back, now use your hands to push your trunk up until you are bending in a beautiful arc from your lower spine to the back of your neck. You need go no further than this. However, if you are supple enough, you can now straighten your arms completely, bend the legs at the knees and drop your head back to touch your feet. Even if your head goes nowhere near your feet, drop it back as far as possible and hold the posture with deep breathing. Come out of the posture very slowly, returning to the face prone posture. Relax with your head to one side. Repeat.

2. THE BOW

This is also an extreme version of the simple bow. It is surprising how many children can do it immediately. Take it, once again, in easy stages. Lie face prone on your mat. If you are very slim have a nice thick, padded mat for this one. Inhale and bend your knees up. Stretch back with your arms and catch hold of your ankles, keeping fingers and thumbs all together on the outside. Inhale and at the same time raise your head and chest, pulling at your ankles and lifting knees and thighs off the floor. Breathe normally, trying to kick up your legs higher and lifting your head up. You are now bent like a bow, balancing the weight of your body on your abdomen. You can stop right here but if you can still stretch further, then slide your hands down your legs, lift them higher, keep the knees together and pull back as much as you can. Hold for a few normal deep breaths, then relax back to the face-prone position, head to one side.

3. THE SHOOTING BOW

In Sanskrit this is known as Akarna Dhanurasana and one leg is drawn up like a shooting bow. Sit with both legs stretched out in front and back straight. Reach forward with both hands and clasp your feet, catching the right foot with the left hand and the left foot with the right hand. Inhale, bend the left knee and pull the foot across the body, close to your chest, pointing the elbow up and twisting the body slightly to the right. The left hand stays firm and tight, holding the right foot. Hold posture with normal breathing, release slowly, and relax. Repeat on other side. In the beginning it is enough to hold the bent left leg with the right hand. When this is easy, stretch down and hold the left foot with the right hand. Continue to pull on the left foot, lifting it higher on each exhalation.

Crowing About Toothache

When you take care of the natural teeth in your mouth, there will be no toothache to crow about.   Toothache refers to the pain caused by tooth or jaw problems such as dental cavity, a cracked tooth, an exposed tooth root, gum disease, disease of the jaw joint, or muscle spasms when chewing.  The severity of a toothache can range from mild to chronic excruciating pain.  The pain may be aggravated by chewing, cold, or hot temperature of food or liquids taken through the mouth.  Dental x-rays can help determine the cause whether the toothache is coming from a tooth or jaw problem.
It is possibility that a toothache may be caused by a problem not originating from a tooth or the jaw.

Pain around the teeth and the jaws can be symptoms of diseases of the heart such as angina or heart attack, ear infections, and even a sinus infection.  The pain of angina is usually located in the chest or the arm. However, in some patients with angina, a toothache or jaw pain are the only symptoms of their heart problem.  Since infections and diseases of the ears and sinuses can also cause pain around the teeth and jaws, evaluations by both dentists and doctors become necessary to diagnose medical illnesses causing “toothache.”

Dental cavity is the most common cause of toothache. Dental cavities are holes in the two outer layers of a tooth called the enamel and the dentin. These layers serve to protect the inner lining of the tooth tissue called the pulp, where blood vessels and nerves reside. Bacterial infections in the mouth convert simple sugars into acid which softens and dissolves the enamel and dentin, thus, creating cavities. Small shallow cavities usually do not cause pain and may be unnoticed by the patient.  It is the larger deeper cavity that becomes irritated by bacterial toxins when food debris collect causing toothache.  Foods that are cold, hot, sour, or sweet can also cause pain.

Dental filling is usually the treatment for small and shallow cavities, while larger cavity involves an on-lay or crown.  For cavities that have penetrated and injured the pulp, treatment requires either a root canal procedure or extraction of the affected tooth.  Pulp injury can lead to the death of pulp tissue, resulting in tooth infection or dental abscess.  The root canal procedure involves removing the dying pulp tissue and replacing it with an inert material to save the dying tooth from extraction.

Gum disease or gingivitis is considered to be the second most common cause of toothache characterized by the inflammation of the soft tissue and abnormal loss of bone that surrounds the teeth and holds them in place.  This condition is caused by toxins secreted by bacteria in “plaque” that accumulate over time along the gum line.   Gum bleeding without pain is an early symptom of this disease while pain is of more advanced gum disease symptom as the loss of bone around the teeth leads to the formation of gum pockets.  Advanced gum disease can cause loss of otherwise healthy teeth.

Early gum disease is treatment involves oral hygiene and removal of bacterial plaque. Thorough cleaning of the teeth and teeth roots called “root planing” and “subgingival curettage.” Root planing is the removal of plaque and tartar from exposed teeth roots while subgingival curettage refers to the removal of the surface of the inflamed layer of gum tissue.  Both of these procedures are usually performed under local anesthesia and may be accompanied by the use of oral antibiotics to overcome gum infection or abscess. Follow-up treatment may include various types of gum surgeries. In advanced gum disease with significant bone destruction and loosening of teeth, teeth splinting or teeth extractions may be necessary.

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Viagra Side Effects
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· upset stomach
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