A Health, Fitness, and Nutrition Directory

What is an exercise bike?

An exercise bike, or stationary bike, is piece of exercise equipment that looks and works like a bicycle, but remains in one place. Modern exercise bikes not only have pedals and handles, but some have computer screens to track time, speed, and more.

Many of these bikes also track calories burned, or have programmable resistance routines. These routines allow a person to specifically target weight loss or muscle growth. Some bikes also come with movable handles that allow the user to work out his or her upper body along with the lower

Some people enjoy using exercise bikes in lieu of treadmills or elliptical machines because the bikes are easier on knees and lower backs. Exercise bikes are considered low impact aerobic activity equipment. This means that less stress is put on leg and back joints while exercising. This is especially important for exercisers for whom traditional running is painful or difficult.

Furthermore, exercise bikes strengthen the core muscles of a person, including their back and stomach, which helps with posture and overall strength. Aerobic activity is very important for cardiovascular health, and has been shown to help prevent heart disease.

How can I choose a quality exercise bike?

One good recommendation is to visit with a salesperson in an athletic store. These employees are knowledgeable about exercise bikes, and can help you comparison shop. Before you go, however, consider what you want in a bike.

If you are looking for an upper body workout along with the lower, a bike with moving handles will work well for you. If you want programmable workouts, then a bike with a computer should be what you are looking for. It is also a good idea to look up product reviews on the internet. These reviews will give you an idea of what brands to steer away from, and which brands are of high quality.

Once you have narrowed your choices down, choosing a bike becomes a matter of comfort. Try out the floor models at the store. How do you fit on them? Are the pedals or seat adjustable? How comfortable are you with the computer screen? Is the seat comfortable? These questions are important because an ill-fitted or uncomfortable bike will not encourage you to exercise!

How can I use an exercise bike with my workout routine?

An exercise bike can replace the cardiovascular section of any workout routine. Many people use bikes instead of jogging on rainy, cold, or very hot days. Others choose to use them almost exclusively. Exercisers can also enhance a lower-body specific toning routine by doing high-resistance biking with a programmable bike. This will help build muscle while burning fat. Overall, these bikes are quite flexible and can fit into almost any exercise routine.

What is a Stair Stepper?

Stair Stepper, as the name suggests is an exercising product built to simulate natural stair climbing. It is also known as Stair Climber. It is used for doing aerobic exercise similar to natural walking or running up and down the stairs minus the stress that hard surface can put on your legs and knees.

Stair stepper is an excellent workout tool for working on your lower body parts - legs, butts, thighs and calves with the facility of adjustable resistance to make your workout soft or hard. It is a proven way to build your cardiovascular fitness too.

It’s important to research the various Stair steppers available in the market before purchasing one. The price ranges from few hundred dollars to around $ 2000. The advanced stair climbers have more features built in their electronic console and also offers pre-programmed workouts for different heart rate and intensities.

There are basically two types of Stair Steppers - Dependent and Independent. In Dependent Stair Stepper, when one stepper is pressed down then the other one comes up. In Independent Stair Stepper, the two steps are independent of each other and thus using it gives you more natural feeling.

How to Choose a Stair Stepper

Electronic display of statistics - Buy a Stair stepper that displays the basic information such as time elapsed, calories burnt, number of steps and heart rate.

Safety and Sturdiness - The Stair stepper must be strong and balanced enough with non slippery foot rest and base so it won’t topple over.

Smooth Stepping Motion and Long Life - Choose hydraulic Stair Stepper as it provides better quality silent movement and is strong enough to last longer as there is less wear and tear.

Space - If you are short of space for your Stair stepper then you should definitely consider Mini Stair Stepper. These steppers don’t have the rails for hand support and there is only the leg pedal portion. They are portable and can be easily stored in a very less space.

Price - Strike the right balance between the price and the features. A typical basic Stair Stepper for your home usage should cost you few hundred dollars. Don’t buy a Stair Stepper which has too many features that you probably would never use.

Before using a Stair stepper, you must consult your physician if you have some heart and orthopedic related problems.

Using a Stair Stepper is easy enough to be included in your overall fitness schedule.

How to Use a Stair Stepper

Warm up and stretching exercises for 5-10 minutes are needed before using Stair Stepper. Use comfortable cotton and workout designed special fabric clothing to make you feel cool. Use of well cushioned athletic shoes is also recommended to make your workout with the Stair Stepper more comfortable.

After the initial warm up, you should use the Stair Stepper at a lower step frequency and increase the intensity slowly keeping your back straight without leaning too much forward.

Use your heels and not the toes alternately on the step to press the step down enough to keep the distances between your steps short. Don’t press the step to the bottom or allow it to come up to the extreme top position, in order to maintain a comfortable stair stepping rhythm.

Increase the resistance to make your step action a little harder and try other program settings on your electronic console.

In the first few sessions with the Stair Stepper, use it for 10-15 minutes maximum. Increase it slowly to half an hour after a few sessions.

Perform cool down to make your heart rate drop to normal.

What is Human Growth Hormone (HGH)?

The human growth hormone or hGH is essential to normal growth and development. Properly known as somatotrophin, it is secreted by the pituitary gland and has a wide array of effects on the body. Among its many functions are: promoting the growth of the body’s long bones in children, strengthening bones by increasing the deposit of calcium in them, helping to reduce body fat, the creation of new muscle and stimulation of the immune system.

Medicinal Uses

HGH has been used medically for many years. It has been administered to children to increase their height and its muscle-building, fat-reducing effects have been used to treat the condition Prader-Willi syndrome. It has also been used as a treatment for Multiple Sclerosis, as an aid to adult weight loss and for body-building .

Pharmacological hGH was originally extracted from the pituitary gland of human cadavers. This is no longer practiced however, since several case of children contracting Creutzfeldt-Jakob disease (a condition similar to Mad Cow Disease) while undergoing growth hormone treatment were reported. These days synthetic hGH is produced in laboratories to eliminate the possibility of disease transmission. It is called recombinant human Growth Hormone or rhGH.

How Can I Get HGH?

High quality, pharmacological grade rhGH is sold in the United states under by a number of drug companies. The first two synthetic versions of the hormone were produced by the drug companies Lilly (marketed as Humatrope) and Genentech (Protropin their new product is called Nutropin) in the 1980’s when the hormone extracted form cadavers was deemed a health hazard. It is produced by bacteria which have had the human genes that produce hGH inserted into them. Pfizer (Genotropin), Novo (Norditropin), Teva (Tev-Tropin) and Sereno (Saizen) now also sell the same product.

rhGH is an incredibly expensive medicine. The treatment to increase the height of children can cost tens of thousands of dollars per year. Because of this, what is sold as hGH on the black market to those wishing to use it illegally is often not genuine and when it is the active compound is present is quantities so low as to be useless.

HGH Helps AIDS Victims

In addition to the conditions mentioned above the hormone is used for other medical reasons. It has been used to treat severe burns, muscle-wasting associated with AIDS and Chronic Fatigue Syndrome. One recent study suggested that hGH can reduce the effects of aging by increasing muscle density and promoting a lean body, but these claims are hotly disputed. Many body-builders use hGH for its obvious benefits and it is increasingly being taken by athletes because it cannot be detected by drug tests as easily as other performance-enhancing drugs.

Abuse of hGH is dangerous. Side effects include high blood pressure, diabetes, fluid retention and the growth of breasts in males.

What is testosterone therapy?

Testosterone therapy is a hormone therapy meant to increase testosterone levels in aging men. As men age, testosterone levels decrease, and as a result muscle mass is lost. Furthermore, a lack of testosterone can also cause hair loss, libido loss, mental fog, and even depression. This therapy has been used for years to treat hypogonadism (the shrinking of gonads and subsequent loss of hormones), but as the baby boomer generation has increased, more men are using this therapy as an anti-aging agent.

The therapy consists of the introduction of testosterone into the blood stream via injection, patch, gum, or gel. As the testosterone circulates, it mimics natural testosterone and has similar effects, fighting back against the results of a testosterone deficiency. Because many of the problems related to decreasing testosterone are normal parts of aging, some doctors prefer not to perform the therapy on men without gonadal problems. For some men, the risks of the therapy will outweigh the benefits (which for some are purely aesthetic).

How can I choose quality testosterone therapy?

Testosterone therapy is currently somewhat controversial because of its increased use for its anti-aging qualities. In order to be properly administered, the risks of the therapy must be balanced with its benefits. If a man has prostate problems, he is not a good candidate for this therapy, as it can cause further problems. Other risks to consider are risks of irritation at injection or administration sites, fluid retention, sleep problems, and secondary sexual problems such as enlarged breasts or testicular shrinkage.

The best way to determine whether testosterone therapy would work for you, and where to find quality therapy, is to consult with your doctor. He or she will be able to look at your medical history, determine the risk, and recommend an appropriate colleague who specializes in this type of treatment. Some doctors will also be qualified to perform this therapy themselves, but asking about their experience in administering testosterone therapy should be a part of your personal decision making process.

Who would benefit from testosterone therapy?

The best candidate for testosterone therapy is a person for whom the benefits outweigh the risks. Obviously, men suffering from hypogonadism are the best candidates, as it was for their condition that this therapy was developed. Other men who would make good candidates for testosterone therapy are generally healthy men that have no history of breast cancer, prostate problems, or other serious health problems. If a man fitting this profile is having difficulties with muscle tone loss, hair loss, or other testosterone-shortage related problems, he should consult his doctor to find whether testosterone therapy is for him.

What is Sports Nutrition?

Sports nutrition is the concept and application of techniques to ensure that athletes get the right nutrients and enough water so that they can make the energy and the fuel they need to perform safely and successfully in sports and other athletic activities. Sports nutrition plans can vary depending on the age, size and health of an athlete, as well as the types of sports they participate in. Sports nutrition is a plan that consists of not only pre-endurance activity training and meal planning, but also day to day maintenance.

Proper sports nutrition is necessary because athletes need to maintain certain levels of nutrients and stay hydrated in order to prevent injuries. Athletes need to eat the proper amounts and types of foods prior to an event to avoid hunger, to maintain sugar levels, and to stay adequately hydrated. Certain foods should be avoided to limit stress on the kidneys and other organs (for instance, it is suggested that athletes do not eat foods high in fat or protein on the day of a race or other event), and other foods should be eaten to give both immediate energy and lasting endurance. Athletes who do not carefully plan their nutritional intake can suffer from problems with their blood sugar, or can experience injuries, overheating, or fatigue, and if they fail to drink enough water, they can become dehydrated and possibly faint.

How to Create a Sports Nutrition Plan

Creating a sports nutrition plan is largely customized per the needs of the person participating in the sports and athletics activities. A sports nutrition plan that works for one person may be completely inappropriate for another person because different people need different levels of nutrients and they participate in different activities.

For example, people who engage in more strenuous activities (such as football and track) need more protein than people who are less active. The best thing a person who wants to start a sports nutrition plan can do is consult their doctor or coach in order to find out what nutrients are needed, what levels should be maintained, and other important aspects that they will have to learn and practice prior to participating in sports activities. After getting some initial information and a guideline to work with, research can be performed online or at the library through textbooks and other reference materials.

For example, athletes may wish to design an initial sports nutrition plan and then fine tune it with information found in sports magazines or scholarly journals. It is important, however, that athletes be careful when evaluating the sources of information, and seek advice from their doctor or coach before utilizing any inconsistent or unreliable information that they find during the research process.

What Are Vitamin Supplements?

Vitamins are nutrients that are required in very small amounts for essential metabolic reactions in the body.Vitamins act as both catalysts, substrates, and nutrient carriers in chemical reactions.The importance of vitamins to the human body has been documented by leading medical experts thousands of times throughout the years. In clinical trials, scientists have seen that enzymatic reactions and neurological processing are affected negatively by a lack of vital nutrients.

Do We Need Vitamin Supplements?

YES! At the Earth Summit Statistics meeting in 1992, experts revealed information conclusively showing that farmlands in North America were 85% micronutrient depleted. A few years later, based on a combination of this information and clinical studies, leading medical researchers recommended that every American use a daily vitamin supplement to address the health dilemma of nutritionally poor diets.Some of the top vitamin supplements today include Swansons Vitamin Supplements, Shaklee Vitamin Supplements, and NOW Vitamin Supplements.

What to Look For In a Vitamin Supplement

• Ingredients for the vitamin supplements should be organic.
• Vitamins should be tested for toxic substances and contamination.
• No artificial ingredients should be used in manufacturing the vitamins.
• Look for hypoallergenic products if you have sensitivity problems. Avoid wheat, yeast and corn.
• Look for an expiration date and make sure the product is fresh. If there is no expiration date on the label, buy something else.

Most vitamin supplements contain at least the RDA for folic acid, niacin, pantothenic acid, thiamin, riboflavin, vitamin B6, vitamin B12, chromium, copper, iodine, manganese, molybdenum, and zinc. Vitamin supplements that contain more than 100% of the daily value for these micronutrients are not necessary for most people.

• Vitamin A: No more than 2,500 IU of vitamin A or 5,000 IU, of which at least 50% comes from beta-carotene.
• Vitamin C: At least 100mg plus additional fruits and vegetables.
• Vitamin D: 200-400 IU for those over 65.
• Vitamin E: 30 IU is a generally accepted amount.
• Vitamin K: 70 mcg, green leafy vegetables should make up the rest.
• Biotin: 30 mcg
• Calcium: As much as possible, consuming additional calcium throughout the day to reach 1000-1200 mg.
• Iron: 18 mg for pre-menopausal women, otherwise Iron is unnecessary as a supplement.
• Magnesium: 100 mg eating green vegetables and whole grains should get you up to 310-420 mg.
• Selenium: 55-70 mcg

What is Testosterone

Testosterone is a steroid hormone from the androgen group, which is produced in the testes of males, the ovaries of females, and small amounts are secreted by the adrenal glands. It is the principal male sex hormone that plays key roles in health and well-being for both men and women.

The benefits of adequate testosterone production and testosterone supplements include enhanced libido, increased energy, enhanced immune function, and protection against osteoporosis. Because the adult male body produces about twenty to thirty times the amount of testosterone that an adult female’s body does, men are more likely to benefit from testosterone supplements than women. Basic testosterone supplements are often part of strategic weightlifting programs for men.

Who Can Benefit From Testosterone Supplements?

Adult males over the age of 21. The reasons for healthy males to use testosterone supplements include enhancing performance, assisting weight loss, and increasing muscle mass. Other males with low free testosterone levels might use testosterone supplements in order to increase libido, energy, bone density, decrease body fat, and improve mood. Strength athletes seek potent testosterone supplements to maximize muscular efficiency.

Using Testosterone Supplements in Weightlifting Programs for Men

Testosterone supplements are widely used in male weightlifting programs for both weight loss and weight gain (’bulking’). Any testosterone supplement that actually works the way it’s supposed to, can be a tremendous help for the male dieter. Increased testosterone causes accelerated fat loss when combined with a low calorie, while at the same time taking strength and muscle mass to new levels. This is due to the increase in metabolism, protein synthesis, and muscle recovery time.For these same reasons, testosterone supplements can also increase appetite and are very effective for gaining mass on a higher calorie diet. Most over the counter testosterone supplements can be purchased online at discount prices.

Recommended Testosterone Supplements:

What Is Soma?

Soma (carisoprodol - kar eye soe PROE dole) is a muscle relaxer that works by blocking pain sensations between the nerves and the brain.It is a skeletal muscle relaxant whose active metabolite is meprobamate. Although several case reports have shown that Soma has abuse potential, it continues to be widely prescribed, and when used together with rest and physical therapy, can be used to treat injuries and other painful musculoskeletal conditions.

Soma is a colorless, crystalline powder; having a mild, characteristic odor and a bitter taste. While slightly soluble in water and freely soluble in alcohol, chloroform and acetone; Soma’s solubility is practically independent of its pH. Marketed in the United States under the brand name Soma, Cariosoprodol is also marketed under the brand name Carisoma in the United Kingdom and other countries.

What Should You Know About Soma?

Soma could be habit forming and should be used only by the person for whom it was prescribed.Due to the habit-forming nature of Soma, withdrawal symptoms could occur when discontinuing usage of Soma after using it over a long period of time. Do not discontinue use suddenly without consulting your doctor; you may need to decrease use gradually to avoid withdrawals.

Soma can cause side effects that may impair or reaction time. Be careful if plan to engage in activities that would require you to be awake and alert. Avoid drinking alcohol while using Soma, as it can increase common side effects such as drowsiness and dizziness.

How Should Soma Be Used?

Soma comes as a tablet to be taken orally. It usually is taken three times daily and at bedtime, and can be taken with or without food. Take Soma exactly as directed.Be sure to follow the directions on your prescription label and ask your doctor or pharmacist to explain to you any part you do not understand. Soma should be taken according to your doctor’s prescription, not any more or any less.

Phentermine Diet Pills

While LiftW8.com can’t provide you with a legitimate medical consultation, we wish to offer facts, tips, and tricks about the effects of Phentermine on weight loss. LiftW8.com recommends getting a legitimate online consultation before taking this or any prescription medications. Although Phentermine is an FDA approved diet pill, you will want to avoid Fen Phen at all costs.

History of Phentermine

First approved by the FDA in 1959, Phentermine now accounts for 50% of US prescriptions for appetite suppressants. The fact that Phentermine is a relatively cheap diet pill compared to its competition is part of the reason for its popularity. Another reason is because of Phentermine’s proven track record as a successful appetite suppressant.

In the 1990s, Phentermine was prescribed by doctors in combination with either Dexfenfluramine or Fenfluramine, creating a significantly more potent diet supplement than either product by itself, called Fen Phen. However in the late 1990s the Mayo Clinic discovered that both Dexfenfluramine and Fenfluramine were causing heart valve disease both alone and in combination with Phentermine, as Fen Phen. The former two products were promptly removed from the market, thus bringing an end to the Fen Phen fad. Phentermine has never been shown to negatively affect the heart.

How Does Phentermine Work?

Phentermine Hydrochloride (HCL) is a Sympathomimetic appetite suppressant sold orally for weight loss. Phentermine can help you lose weight faster when used in conjunction with proper diet, exercise, and lifestyle strategies. In order to decrease appetite, certain neurotransmitters and the hypothalamus gland are stimulated by Phentermine; the hypothalamus being the region of the brain that controls the autonomic nervous system (sleep cycles, body temperature, appetite).

Brand Name Phentermine

Phentermine is currently sold under the brand names Adipex-P by Gate Pharmaceuticals, Ionamin by Medeva Pharmaceuticals, and as the generic name Phentermine. Ionamin capsules deliver Phentermine using a resin matrix, which is not used by any other Phentermine products on the market. The resin matrix creates a time-released effect, making it last longer, but it is slightly less powerful than its non-resin-matrix competitors.

King Pharamceuticals previously marketed Phentermine under the brand name Fastin, but this product has since been withdrawn from the market. Watch out for non FDA approved diet pills, as they could be dangerous supplements that trick you into thinking they are actually Phentermine.

Dietary Supplements & Exercise Supplements

Nutritional Supplements are all over the place these days. There are separate supplements for anything, and multi-supplements for everything. Supplement manufacturers are popping up all over the place. So which supplements should we choose and why should we choose them?

Fish Oil & Flaxseed Oil

Omega-3 Fatty Acid (Essential Fatty Acids (EFAs) or EFA supplements combat bad cholesterol, raise good cholesterol, promote the production of natural testosterone, assist in recovery,improve the cardiovascular system, and help keep our hair smooth and shiny.

Glucosamine & Chondroitin

Glucosamine is a form of amino sugar that is believed to play a role in cartilage formation and repair. Chondroitin sulfate is part of a large protein molecule that gives cartilage elasticity. Together, these two supplements can be taken as a proactive measure against the degredation of cartilage due to intense exercise or old age.

Protein Supplementation

People of all ages can benefit from increased protein in their diet, from to .8 grams of protein per pound of body weight to 2 grams per pound, depending on the person’s daily exercise regimen. Additional meals or snacks comprised of 20-30 grams of protein should be consumed twice daily for optimum digestion and dietary impact.

Serious Weight Training Supplements

Creatine, XTend amino acid complex by Scivation, Surge by Biotest, ZMA, NO Xplode by BSN (contains creatine). I am also currently using 5-HTP for mood elevation and indirectly for appetite suppression, and Melatonin to help me get to sleep at night. If I were to embark on a fat loss mission, I would also get some Biotest Hot Rox Extreme.