WHOLE BODY VIBRATION TRAINING

For fitness fanatics in search of ways to shake up their workout routines, a new kind of exercise may be just the ticket. Whole body vibration training promises to make getting in shape easier than ever.

All you have to do is climb aboard a specially designed platform, which generates vibrations in the range of 35 to 50 Hertz. In response to the vibratory stimulation, your muscles reflexively contract and relax dozens of times per second, without your conscious effort.

Manufacturers of vibration platforms claim that by simply standing, sitting, or lying on the new-fangled exercise equipment for 10 minutes a day, users can work up a sweat while they increase their muscular strength, flexibility, and bone mass. Even better, manufacturers say the machines can shake off excess body fat and shimmy away unsightly cellulite.

Scientific research supports some, but not all, of these claims. Nonetheless, total body vibration training is showing all the signs of becoming the latest, greatest fitness craze.

Although several studies support the notion that whole body vibration can boost muscular strength and flexibility, there's less evidence to suggest that it can promote weight loss or reduce body fat. Most scientific studies performed to date have demonstrated modest, if any, reductions in body weight and fat mass, even after 24 weeks of regular use.

The greatest benefit of vibration training may lie in its potential to increase bone mass. The results of a 2004 study published in the Journal of Bone and Mineral Research suggests that a training program that includes vibratory stimulus may reduce the risk of developing osteoporosis.

POSITIVE THINKING

Busy lives, stressful schedules, poor diets, inadequate sleep, not enough down time and lack of energy. Sound familiar? With all there is to do in life, something has got to give, and often it's your fitness regime.

It can be challenging to find time to work out, but the long- and short-term health benefits make it a necessary aspect of achieving optimum health. Here are some tips to help you get back on the track to making positive changes:

Start small. We've all heard the advice to park farther away or take the stairs, because it works. Set a goal to take the stairs at work every other day.

Pace yourself at the gym. Everyone is there for the same reason, so don't be ashamed if you're going a little slower. Use light weights for strength training, and limit yourself to 2-10 minutes on the stationary bike when you first start out. You'll find that your stamina will quickly improve.

Take care of yourself. Wear the proper footwear, removable layers or light clothing, and avoid dehydration by drinking more water than you think you need.

Get encouragement. Join an exercise class, hire a personal trainer, or enlist a friend for morning walks. It's more fun if you don't go it alone.

ANTIOXIDANTS

Antioxidants are nutrients that protect the body against the effects of chemicals called free radicals.

Free radicals are unstable chemicals that damage cell DNA in the body, destroy cells andcorrode cell membranes. This is the major cause of ageing and degenarative diseases.There are numerous ways in which free radicals can enter the body. By breathing in polluted air and cigarette smoke, by producing its own through stress and through every metabolic reaction involving oxygen.

To help protect your body against the damage caused by free radicals ensure that you maintain consistently high enough levels of antioxidants in order to neutralise the free radicals. The best food sources of antioxidants are strawberries, blackberries, blueberries, plums, broccoli, nuts, grains and some meats, poultry and fish.

In order to keep your antioxidant level consistently high enough, you should eat about 5 to 9
portions of fruit and veg a day. It's important that you keep this up every day and that you get
enough variety rather than eating the same foods every day. For many people this is very
difficult to do as it is unpractical. Therefore, taking an atioxidant supplement is very appealing and a quick, easy and affordable way to protect yourself.