ALL ABOUT EXERCISES AND THEIR BENEFITS

Consult your doctor before embarking on any exercise program

Modern Life Style:

One of the prices that we are paying for the modern life style is “profound inactivity” in our daily life. Industrial revolution brought in the system wherein people work for large industries and their corporate offices. Those who worked for themselves or in industries preserved the manual activities to some extent. But those people working in offices and shops gradually have gotten used to sedentary life styles. Other facilities like remote controls, garage door openers, and pilot lights in stoves etc went further in people taking to chairs and becoming couch potatoes.

Our Genetics:

Our bodies are used to and made to have regular activities. In olden days there were no gyms and they were not necessary either, because people would do enough activities during the day. People used all body muscles to do hard work almost all day. They walked long distances because the fastest ride used to be a horse or camel. As the sedentary life set in late 1800s, people got used to inactivity. This probably has become the cause of many diseases like cardio vascular diseases, diabetes, obesity etc. We need to correct our life styles and get back to activities through sports or exercises to maintain our health.

Popularity of Fitness clubs:

It seems that the fitness gyms started sometime around 1950s. By that time the sedentary life styles started creating adverse effects on the health. Public awareness increased with the medical advice. Those who were used to doing a lot of manual work did not need this. But those who were working in offices needed such facilities.

Benefits of any exercises;

Exercise of any kind will help circulation of blood in the body and will generally make you feel good. If nothing else a stroll or a walk in the neighborhood for about half an hour a day will help. If you are overweight or have tendency to be obese, or have diseases like coronary artery, blood pressure, diabetes, burning calories by cardio exercises and resistance exercises are important and makes your muscle better tuned for insulin by reducing insulin resistance.

Objectives of work out and fitness activities:

To keep body active

To lose weight

To increase heart rate to a maximal level

To replace fat in muscles with more and larger muscle fibers containing protein

To reduce insulin resistance in muscle for better utilization of glucose

To meet above objectives usually two different types of workouts are suggested; Let us try and understand the details of such exercises.

Cardio exercises

Objective of cardio exercise is twofold,

a)      To burn calories: You need to have some goal of burning calories every day. I burn about 150 calories in about 20 to 30 minutes on a trade mill.

b)      To increase heart rate within a safe range: This is important to understand thoroughly, because otherwise, you may do more harm than good. You must have a pulse meter on the machine and keep the heart rate checked. Some people use old method of counting pulse in neck artery during exercise for ten seconds and multiply by six to get heart rate per minute. There is a generic formula that can be used by almost all. However, those with heart conditions must check with their doctors for their ideal maximum heart rate. Formula is 220 – (minus) your age = Maximum Heart Rate (MHR) that you should ever reach. If you have heart conditions you must get advice of your doctor. To start with you may reach upto 80% of MHR and gradually over few weeks reach upto to 90% of the MHR. For example I am 70, so 220 minus 70 = 150 may be my MHR. I stay between 120 and 135. 120 is 80% and 135 is 90% of 220, which is MY MHR. You must calculate yours.

In my personal case, while doing cardio exercise, after a little warm up, I start on the tread mill with maximum incline (which is usually 15) and a slow speed of 3 miles per hour. As my heart rate rises to my MHR of 120 to 135, I reduce the speed to 2.5 miles and then if necessary also reduce incline to keep the heart rate within my predetermined range.

I see many persons running at 5 or 6 miles an hour with zero incline. They may be training for marathon run or championships. I do not intend to run any marathon do not wish to damage my joints at high speeds of running. So, if 2.5 miles raises my heart rate to my MHR range with proper incline, I do not see any reason to run faster.

Resistance exercises or weight training exercises:

Purpose of such exercises is to build muscle by replacing fat with muscle that contains protein. It is claimed that protein keeps on burning calories even when at rest. Whether that is true or not, good muscles surely make you look good and make you feel nice. More important though is the fact that the muscle fibers subjected to resistance exercises somehow become more sensitive to insulin and hence help you control your blood sugar and diabetes.

Objective: Build and Develop Muscles, Push weights, Pull weights, Lift weights; any activity that you normally do for a little while, if it is prolonged over a period of time is generally the resistance or muscle building exercise. This is perhaps simpler way of explaining the resistance exercise, but I believe in simplistic definition and it is generally true.

PRECAUTIONS:

1. You must ensure that you do the activity only long enough to make your muscle ache or burn and no more. If it is prolonged it may cause tear of muscle fiber and hurt you.

2. You must also not to exercise the same group of muscles for about 48 hours, so that they have enough time to repair and regenerate the injury of stress from exercises.

To achieve this you need to use maximum weight and do 10 to 15 repetitions in each set and do 3 to 6 sets depending on your fitness.

Do you need to join the fitness clubs? ;

To accomplish your objective of becoming active, burn calories and have muscle training you do not need to join the fitness club, unless you are planning to be an athlete and compete in championships. However, it is true that if you go to gym, people working out there will motivate you to do your exercises daily. Same or similar beneficial exercise can be done at home with stretch rubber bands, dumbbells, weights, pushups and similar exercises.

Bottom line is that we all must get out of inactivity and sedentary life style imposed on us by the modern life style. I wish you success to protect yourselves from many unwanted diseases.

 Greed is the precursor of dishonesty and corruption.

 We need to watch continuously what our elected representatives are doing to ensure that they keep doing good public service.

I was emailed the following article claimed to have been written by Charlie Reese, who has been a journalist for almost all his life. He wrote for Orlando Sentinel and retired in 2008. I tried to verify on Wikipedia and Snopes.com. He seems to have written this column in 1985 under similar head, which was then modified.

Though he wrote this column 25 years ago, it clearly reflects a down to earth true picture of the situation of our country, politics, parties and society today.  Charlie Reese has put the blame fairly and squarely on the elected representatives (congress plus Supreme Court), who are responsible for the decisions, legislations, changes in our cultural and moral values and judgments that impact each one of us every day. However, it must also be remembered that we elect these representatives and it is our duty to watch them to ensure that they continue doing the “right” things and not those things which are against our collective interests.

To achieve this we must insist on transparency and accountability by these representatives. These two elements, it may be said, are the parents of a good democracy and governance. I believe that the electorates are not absolved of their duty by voting once every few years only; they should be continuously vigilant to ensure that the elected representatives are doing what they said they would and act in the best interest of the country and all concerned. Their actions must be transparent and they must remain accountable.

Sometimes personal greed, corporations, interested groups and their lobbyists are always there to deflect honest legislators who primarily wish to do public service. Temptations are too great at times to resist. But with transparency in their action and ongoing accountability, the possibility of deviation under the influence of legal lobbying or corruption may be avoided. If we relax these conditions, we run a risk of those representatives getting a free hand and start making decisions on many issues as they think fit and not necessarily in our best interests. Worse still they may amass a lot of power, become authoritarian and create havoc.

Being a student of history, I do not ever forget that Hitler and Mussolini were also elected by their fellow countrymen but basically because of not having such checks and balances, they became terror for their country and the whole world. Such further examples are seen even today, when a number of such elected or unelected dictators have been facing their deeds in the International Criminal Court in Hague. I would not bet either that many more will not stand in the same court after their misdeeds. I would dare say that many of such misdeeds may be stopped before they occur, if we insist on transparency of work by our elected representatives and their continuous ongoing accountability, thus sparing many innocent people from their tyranny and damages from their unchecked work by citizens.

I am so impressed by Charlie Reese’s understanding of the place of elected representatives in our life that I am tempted to reproduce the whole article I received; here it is:

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545 vs. 300,000,000 People -By Charlie Reese

Politicians are the only people in the world who create problems and then campaign against them.
Have you ever wondered if both the Democrats and the Republicans are against deficits, WHY do we have deficits?
Have you ever wondered if all the politicians are against inflation and high taxes, WHY do we have inflation and high taxes?
You and I don’t propose a federal budget. The President does.
You and I don’t have the Constitutional authority to vote on appropriations. The House of Representatives does.
You and I don’t write the tax code, Congress does.
You and I don’t set fiscal policy, Congress does.
You and I don’t control monetary policy, the Federal Reserve Bank does.
One hundred senators, 435 congressmen, one President, and nine Supreme Court justices equates to 545 human beings out of the 300 million are directly, legally, morally, and individually responsible for the domestic problems that plague this country. I excluded the members of the Federal Reserve Board because that problem was created by the Congress. In 1913, Congress delegated its Constitutional duty to provide a sound currency to a federally chartered, but private, central bank. I excluded all the special interests and lobbyists for a sound reason. They have no legal authority. They have no ability to coerce a senator, a congressman, or a President to do one cotton-picking thing. I don’t care if they offer a politician $1 million dollars in cash. The politician has the power to accept or reject it. No matter what the lobbyist promises, it is the legislator’s responsibility to determine how he votes. Those 545 human beings spend much of their energy convincing you that what they did is not their fault. They cooperate in this common con regardless of party.
What separates a politician from a normal human being is an excessive amount of gall. No normal human being would have the gall of a Speaker, who stood up and criticized the President for creating deficits. The President can only propose a budget. He cannot force the Congress to accept it. The Constitution, which is the supreme law of the land, gives sole responsibility to the House of Representatives for originating and approving appropriations and taxes. Who is the speaker of the House? John Boehner. He is the leader of the majority party. He and fellow House members, not the President, can approve any budget they want. If the President vetoes it, they can pass it over his veto if they agree to.
It seems inconceivable to me that a nation of 300 million cannot replace 545 people who stand convicted — by present facts — of incompetence and irresponsibility. I can’t think of a single domestic problem that is not traceable directly to those 545 people. When you fully grasp the plain truth that 545 people exercise the power of the federal government, then it must follow that what exists is what they want to exist.

If the tax code is unfair, it’s because they want it unfair.
If the budget is in the red, it’s because they want it in the red.
If the Army & Marines is in Iraq and Afghanistan it’s because they want them in Iraq and Afghanistan …
If they do not receive social security but is on an elite retirement plan not available to the people, it’s because they want it that way.
There are no insoluble government problems.

Do not let these 545 people shift the blame to bureaucrats, whom they hire and whose jobs they can abolish; to lobbyists, whose gifts and advice they can reject; to regulators, to whom they give the power to regulate and from whom they can take this power. Above all, do not let them con you into the belief that there exists disembodied mystical forces like “the economy,” “inflation,” or “politics” that prevent them from doing what they take an oath to do.

Those 545 people and they alone, are responsible.
They and they alone, have the power.
They and they alone, should be held accountable by the people who are their bosses.
Provided the voters have the gumption to manage their own employees…
We should vote all of them out of office and clean up their mess!

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If most of us keep an eye on daily decisions of the congress, maybe it will remain streamlined and honest. In fact in this day and age of internet, if there is an issue requiring public opinion and sentiments, it can be easily obtained from them on internet. Recently for example when the congress was wrangling over the debt ceiling issue for weeks, the polls showed that the American populace wanted the same settled ASAP. Because it was delayed to the 11^th hour, those good meaning congress members have not only triggered many unforeseen events causing uncertainty in our economy and stock market but have also affected the whole world because of additional European economic weakness. That is clear disservice of the nation by their elected representatives. They may have done that in good faith but not budging from their party political agenda when the national interest is at risk is certainly not accepted by electorates. 

Downgrading of the US rating: An awakening call for Americans to rectify many long overdue issues.

Introduction:

Let me reveal that I am not a politician. I am an independent scholar. I support every representative in the USA congress that wants to do public service. I am wary of those who go there with ego and idealistic agenda, even if it hurts the national interests. When I wrote earlier in the wake of mad specter of parties not settling the issue, despite the risk of downgrading, to sack the whole congress, maybe it was a bitter reaction to their agonizingly fruitless wastage of time on whether or not to raise debt ceiling. The real issue is excruciating debt level itself and NOT the raising of debt ceiling, Debt needs to be reduced urgently before it is too late.

This website:

I have started this website to focus on our health issues arising out of modern life style. The ugly specter of useless debate was the cause of downgrading of our credit rating first time ever will have an adverse effect on our life style through further weakening our economy and job situation. Hence I am following up with another post since now the subject is more relevant to the purpose of this website.

Credit downgrading; is this real?

First off let us talk about the action of S&P and why did they do this?

Grid locked congress: I am paraphrasing what S$P has said. They waited for the congress to agree to lower the debt level substantially. This they did not. Instead congress kicked can few months down to the so called 12 member congressional super committee. That means problem is not solved. It will hang on our head as the sword of Damocles.

Irresponsible statements and posturing by congress members: Many of them hid behind their mandate of not raising tax. They went on to even saying that it does not matter if we did not pay our obligations on time and default. Are they living in the real world? Yes, one should have principles and ideologies, but when the nation is passing through the worst economic downturn and there are indications that risk of more trouble is on way, every sane person needs to compromise and settle in the best national interest. Every one need to rise above personal and party’s vested interests to minimize further damage. This was not done.

Result was the disgraceful downgrading of US from AAA to AA+ rating. Nation is humiliated. The congress should be mortified. But they seem not to be. Instead of getting together to join hands and find an acceptable solution, they are busy finger pointing, who is to be blamed. They are interested in appointing the person on that 12 member committee, who may serve their “ideals”.

Default by the USA: There is no possibility of default by the USA. As a last resort Feds can print money and pay. The problems that the US facing today is no different than Ireland, Portugal, Greece, Italy and Spain.  They all like us have problems of low growth, unemployment, living beyond their means and decision makers bickering with each others, so as not to let their vested interest be hurt. However the big difference between all those and USA is the fact that the size of their economy is only a fraction of the size of the USA. Yet another big difference is that US Dollar is international currency, whereas none of the currencies of the country mentioned above come anywhere near being international. So let us first establish that US is in no danger to default on its obligation but it will certainly have to put its house in order to stop such worries and rumor.

Standard & Poor or S & P: this itself has been partly the cause of the situation. You will all remember that they are the ones who provided AAA rating to many investment banks and credit instruments like swaps and mortgage securities, which in fact caused this recession and economic downturn in 2008. Even in this downgrading they have been challenged by treasury department of a mistake in their worksheet of the tune of two trillions, which was pointed out and still they went ahead with downgrading. It smells of “rotten fish”. So much for S & P.

Nevertheless it is a fact that our economy is not in the best of the state today. We as a nation in a largest debt ever, our unemployment rate is over 9%, new job creation is very small to reduce unemployment. We need to have more revenue, which republicans are dead against. We need to reduce expenses, which can only be done by reducing entitlement of social security and Medicare, which means crushing elderly and sick, which is immoral and democrats are against it. This leaves only defense spending which may be reduced in moderation without impacting our security adversely.

Conclusion:

I believe that those who make politics their business for vested interests of their own or their lobbyists to make money in the name of public service makes a mockery of the public service and politics both. So let us not sack the whole congress. But let us make sure that we elect only those who are there for public good and not to shine their political ideals.

WE MUST PERHAPS INTRODUCE TERM LIMITS FOR HOUSE AND SENATE ALSO TO ENSURE THAT OUR REPRESENTATIVES DO NOT MAKE BUSINESS OF THEIR POSITIONS FOR THE LIFETIME EMPLOYMENT IN CUSHY JOBS AND BECOME “KINGS” IN OUR DEMOCRACY.

We should have referendum to dismiss all congress members, have re-election and elect only those who are coming for public service and are responsible persons.

Read this and most likely you will agree with me.

When FAA is disabled because of congress’s inaction the congress members are on vacation and when the debt ceiling debate was on they were having fun!!!!

Let us re-elect only those who are responsible.

Someone sent me this photo yesterday. I do not vouch for authenticity but I do not get surprised either watching the circus and drama on the TV over the debt ceiling for the past few weeks.

At that time I was watching the news that Federal Aviation Authority (FAA) has been disabled and cannot work because congress has not reached any agreement, their time was spent mostly on a “non-issue” debate of raising the debt ceiling. How childish?

As soon as that was done the congress went for a five week vacation without dealing with matters of FAA leaving all related matters in a limbo. This caused almost 65,000 construction workers put out of job because the matter was still under discussion in congress, which now will be discussed after they come back from vacation!!

How irresponsible on the part of congress members? This is when Americans needs jobs so badly.

And then this photo, which shows them playing solitaire, surfing web, enjoying FaceBook and watching spots score, when House Minority Leader Lawrence F. Cafero Jr., R-Norwalk, pictured standing, far right, is speaking and presumably the house was in session at some kind of serious work!!

This is unbelievable. When the debt ceiling debate is underway, these members are at their own chosen jobs, at our cost; they are on the payroll of tax payers!! Do they not think they have a moral duty to their voters and people needing jobs to bring bread to the table for their family? Is this the wisdom that our elected representatives show?

Here are their offenses:

• Being not attentive when the serious debate, which is likely affecting the reputation of the USA is underway
• Debate itself was self created pastime by them, since the money was already spent under the congress approved budgets in the past and hence conceptually the debt was approved with budget. Debate was about the payment of that debt, which was already created. This is the height of irresponsibility showing to the world that the USA is likely to say no to payment of the debt undertaken and spent? No responsible person does it in private life. If the congress even discussed that possibility, which they did, they do not represent our value system and we should not have them representing us.
• Then they go away on vacation putting 65,000 people out of work and FAA in disarray, causing safety issue to the air transport, loss of revenue and bread on table for thousands of workers?.

CONCLUSION: They should all be dismissed and sent home. We should have a referendum to be able to do that if needed. Have new elections. I am sure some of them are really good and have become congress members because they have pain of public at heart. They who are there for public service and have people’s confidence will be re-elected and other will stay home and do what they are doing in congress at our expenses and our pay roll. We will surely find someone else who is responsible and do the job that they are sent here for.