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You may be in Mail Order, Direct Mail, or you may be a local
merchant with 150 employees; whichever, however or
whatever---you've got to know how to keep your business alive
during economic recessions. Anytime the cash flow in a business,
large or small, starts to tighten up, the money management of
that business has to be run as a "tight ship."
Some of the things you can and should do include protecting
yourself from expenditures made on sudden impulse. We've all
bought merchandise or services we really didn't need simply
because we were in the mood, or perhaps in response to the
flamboyancy of the advertising or the persuasiveness of the
salesperson. Then we sort of "wake up" a couple of days later and
find that we've committed hundreds of pounds of business funds
for an item or service that's not essential to the success of our
own business, when really pressing items had been waiting for
those pounds.
If you are incorporated, you can eliminate these "impulse
purchases" by including in your by-laws a clause that states:
"All purchasing decisions over (a certain amount) are contingent
upon approval by the board of directors." This will force you to
consider any "impulse purchases" of considerable cost, and may
even be a reminder in the case of smaller purchases.
If your business is a partnership, you can state, when faced with
a buying decision, that all purchases are contingent upon the
approval of a third party. In reality, the third party can be
your partner, one of your department heads, or even one of your
suppliers.
If your business is a sole proprietorship, you don't have much to
worry about really, because as an individual you have three days
to think about your purchase, and then to nullify that purchase
if you think you don't really need it or can't afford it.
While you may think you cannot afford it, be sure that you don't
"short-change" yourself on professional services. This would
apply especially during a time of emergency. Anytime you commit
yourself and move ahead without completely investigating all the
angles, and preparing yourself for all the contingencies that may
arise, you're skating on thin ice. Regardless of the costs
involved, it always pays off in the long run to seek out the
advice of experienced professionals before embarking on a plan
that could ruin you.
Particularly when sales are down, you must be "hard-nosed" with
people trying to sell you luxuries for your business. When
business is booming, you undoubtedly will allow sales people to
show you new models of equipment or a new line of supplies; but
when your business is down, skip the entertaining frills and
concentrate on the basics. Great care must be taken however, to
maintain courtesy and allow these sellers to consider you a
friend and call back at another time.
Your company's books should reflect your way of thinking, and
whoever maintains them should generate information according to
your policies. Thus, you should hire an outside accountant or
accounting firm to figure your return on your investment, as well
as the turnover on your accounts receivable and inventory. Such
an audit or survey should focus in depth on any or every item
within the financial statement that merits special attention. in
this way, you'll probably uncover any potential financial
problems before they become readily apparent, and certainly
before they could get out of hand.
Many small companies set up advisory boards of outside
professional people. These are sometimes known as power Circles,
and once in place, the business always benefits, especially in
times of short operating capital. Such an advisory board or power
circle should include an attorney, a certified public accountant,
civic club leaders, owners or managers of businesses similar to
yours, and retired executives. Setting up such an advisory board
of directors is really quite easy, because most people you ask
will be honored to serve.
Once your board is set up, you should meet once a month and
present material for review. Each meeting should be a discussion
of your business problems and an input from your advisors
relative to possible solutions. These members of your board od
advisors should offer you advice as well as alternatives, and
provide you with objectivity. No formal decisions need to be made
either at your board meeting, or as a result of them, but you
should be able to gain a great deal from the suggestions you
hear.
You will find that most of your customers have the money to pay
at least some of what they owe you immediately. To keep them
current, and the number of accounts receivable in your files to a
minimum, you should call them on the phone and ask for some kind
of explanation why they're falling behind. if you develop such a
habit as part of your operating procedure, you'll find your
invoices will magically be drawn to the front of their piles of
bills to pay. While maintaining a courteous attitude, don't
hesitant, or too much of a "nice guy" when it comes to collecting
money.
Something else that's a very good business practice, but which
few business owners do is to methodically build a credit rating
with their local banks. Particularly when you have a good cash
flow, you should borrow £100 to £1,000 from your banks every 90
days or so. Simply borrow the money, and place it in an interest
bearing account, and then pay it all back at least a month or so
before it's due. By doing this, you will increase the borrowing
power of your signature, and strengthen your ability to obtain
needed financing on short notice. This is a kind of business
leverage that will be of great value to you if or whenever your
cash position becomes less favorable.
By all means, join your industry's local and national trade
associations. Most of these organizations have a wealth of
information available on everything from details on your
competitors to average industry sales figures, new products,
services, and trends.
If you are given a membership certificate or wall plaque, you
should display these conspicuously on your office wall. Customers
like to see such "seals of approval" and feel additional
confidence in your business when they see them.
Still another thing often overlooked: If at all possible, you
should have your spouse work in the business with you for at
least three or four weeks per year. The important thing is that
if for any reason you are not available to run the business, your
spouse will be familiar with certain people and situations about
your business. These people should include your attorney,
accountant, any consultants or advisors, creditors and your major
suppliers. The long-term advantages of having your spouse work
four weeks per year in your business with you will greatly
outweigh the short-term inconvenience. Many couples share
responsibility and time entirely, which is in most cases even
more desirable.
Whenever you can, and as often as you need it, take advantage of
whatever free business counseling is available. The Small
Business Administration published many excellent booklets,
checklist and brochures on quite a large variety of businesses.
Most local universities, and many private
organizations hold seminars at minimal cost, and often without
charge. You should also take advantage of the services offered by
your bank and local library.
The important thing about running a small business is to know the
direction in which you're heading; to know on a day-to-day basis
your progress in that very direction; to be aware of what your
competitors are doing and to practice good money management at
all times. All this will prepare you to recognize potential
problems before they arise.
In order to survive with a small business, regardless of the
economic climate, it is essential to surround yourself with smart
people, and practice sound business management at all times.
Tags: Business
Your bones hang out in a lot of joints. Knee joints. Hip joints. The joints in your fingers and the joints in your toes. Wherever bones meet, there is also cartilage, a rubbery, protective layer that ensures your joints bend smoothly and painlessly. But even cartilage cannot do this tremendous job alone. A thin membrane called the “synovium” provides fluid that lubricates the moving parts of the joint. When the cartilage wears out of the synovium becomes inflamed, the result is generally a case of “osteoarthritis” or “rheumatoid arthritis.” In osteoarthritis, the cartilage can be eroded so much that bone does rub on bone. Thos type of arthritis develops gradually over a lifetime as a simple result of the wear and tear placed on your joints over the years. Very few people escape some degree of osteoarthritis, though the severity varies a great deal. As a matter of fact, if you are over the age of 50, you are likely to have at least one joint affected by osteoarthritis. Osteoarthritis affects men and women equally and is by far the most common type of arthritis.In rheumatoid arthritis, damage to the synovium is at the source of trouble. Doctors and researchers are not absolutely sure what causes it, but most think that rheumatoid arthritis is a disease in which the immune system actually attacks certain tissues in the body, including those that connect the joints and the synovium. Rheumatoid arthritis begins with swollen, red, stiff, and painful joints, but it may progress until scar tissue forms in the joint or, in extreme cases, until the bones actually fuse together. Almost 75% of the 2 million people with rheumatoid arthritis in the United States are women. The disease can hit as early as teen years. Exercising Your Prevention Options Investing a little time in developing a good weight-bearing low-impact exercise and stretching plan can add up to great results when it comes to staving off arthritis pain. Strong muscles help protect the joints from wear and tear, and the movement keeps joints flexible. That is why the quest for fitness is at hand, even if you are 50 years and over. However, most Americans over 50 are still right where they always were sitting back and watching others jog by. Most of them contend that that is just for people who have been athletic all their life, or some say exercise is for young people and engaging into exercise will do them more harm than good. There are still some that insist on excusing their selves in exercise routines because they do not just have time or they have less energy than ever before. These are all lame excuses. Hence, it is time to start to get rid of those pains. Start exercising. Consequently, preventing arthritis is not an exact science, but physicians have discovered a few ways to lower your risk. Here is how: 1. Do not weight around The single most important measure anyone can take to prevent osteoarthritis of the knee is to lose weight if they are overweight. Extra weight puts extra stress on your knees. If you are 10 pounds overweight, for example, you put 60 pounds per square inch of extra pressure on your knees every time you take a step. That extra pressure can slowly but surely erode the cartilage in your knees, leading to arthritis. A study has clearly supported the theory that weight loss weighs in on the side of prevention. In the study, overweight women who lost 11 pounds or more over a 10-year period decreased their risk of developing osteoarthritis of the knee by 50%. 2. Stretch those muscles Any kind of stretching is good as long as you do not bounce, which can lead to a muscle pull. This is according to some of the professors of clinical medicine in New York City. Try to hold a slow, steady stretch for 15 to 20 seconds, then relax and repeat. It is best to flex up by stretching before any exercise, especially running and walking. But it is also a good idea to stretch each day. Ask your doctor to teach you stretches that focus on potential arthritis trouble spots, such as the knees or the lower back. 3. Walking is always the best exercise Take a good long walk at least three times a week or participate in a step-aerobics or low-impact exercise routine maximum results. There is no proof that running is bad for the joints, but remember, it may aggravate an injury if you already have one. Just remember to check with your doctor before starting a new exercise program. The bottom line is that of all the healthful habits, exercise is the most important. This is because people are designed to be active. Hence, it is really important for people to exercise in order to stay healthy and keep those joints free from wear and tear. Just keep in mind that the unexercised body, even if free from the symptoms of illness or problems like arthritis, is not at its full potential. Hence, start exercising right now!
Tags: ARTHRITIS EXERCISE PINOY EXERCISE PHILIPPINES
Getting to Know the 2007 Hybrid Car Line Up More and more car manufacturers are developing "greener" versions of their well-known brands. The infusion of Hybrid technology has made a big splash in the motoring world and its popularity as well as the growing concern for the environment has added to the demand for this type of vehicles, urging more vehicle manufacturers to add more of their vehicles in the hybrid bandwagon to capture more potential consumers in the market. One of the newest in the batch 2007 hybrid car lineup is the 2007 Toyota Camry Hybrid, the third in Toyota’s Hybrid vehicles. The Camry hybrid boasts of a performance of a topnotch six-cylinder engine with the fuel economy of a four-cylinder engine. Although it is not as fuel efficient as the first Toyota hybrid, the Prius, the Camry hybrid is a whole lot better than the regular Camry. Never to be left behind, giant Japanese car manufacture Honda, has also the Hybrid Accord and the Hybrid Civic. These two sedans offer what Hybrids are known for, less emission and less fuel consumption. The 2007 Honda Accord Hybrid alone combines luxury and fuel efficiency that is truly environment friendly. Even with a V6 engine that generates 253 horsepower, you can be sure that you will get more miles to the gallon. It is a nice change knowing that you get the luxury and power that you want and still get the fuel economy that we all deserve. Then there is the 2007 Civic Hybrid which continuously provides the true essence of hybrid technology. Its ingenious engineering has rightly earned it its Advanced Technology Partial Zero-Emission Vehicle (AT-PZEV) rating. What this means is that you don’t only get from point A to point B in less gas usage, but also save the environment by not adding to the air pollutants already swarming over it. Joining the Hybrid car race in 2007 is General Motors second Hybrid vehicle, the 2007 Aura Hybrid sedan. This will be competing with other high-end hybrid cars such as the Toyota Camry Hybrid and the Honda Accord Hybrid. Sporting a V6 engine as well, the Aura Green Line is dedicated to providing utmost engine power with minimal gas consumption. Its engineers claim that it will be able to generate 20 percent savings in fuel economy over its conventional model. Nissan has also announced that a 2007 Altima Hybrid will be offered and has offered test drives and a glimpse of its development vehicle. In a deal inked with Toyota, Nissan will be dedicating five years into the project with the Hybrid Technology developed by Toyota. Rumored to be unveiling its first hybrid model, Volkswagen is said to be preparing a full-hybrid car for 2007 but it hasn’t disclosed yet which car model they will be infusing the technology. Latest rumors said that it would be on the Jetta for the upscale engine level or in the Passat for the four-cylinder class. With more and more vehicle manufacturers realizing the potential of Hybrid vehicles, it wont be long before every car produced will be infused with the Hybrid technology. And as oil prices continue to soar and concerns for the environment are ever growing, we can all be sure that these vehicles will be welcomed with open arms. I am afraid i wont be able to use my Fav. car in the future.
Tags: BMW FERRARI PASSAT HYBRID CAR CAMRY HONDA PINOYCAR MANILA
My response to KERI’s blogs: Ano Ang Buhay Mo Sa Amerika Pag Nandoon Ka Na? Posted On 05/06/2008 02:58:07 by KERI
I totally disagree with KERI’S BLOG,
In the Philippines, however way you try if you don’t have a big enough salary, getting a credit card is next to impossible.
Because I work here in the UK, I have the opportunity to own several credit cards. I can use it as much as I want so long as I pay all the money I owe thru direct debit. Sometimes the bank offers me higher credit limit as I always pay my credit bills on time. I probably wont get the same treatment in the Philippines if I was working in the same job that I do here.
I own a Ferrari here in the UK, I worked hard to earn enough money to buy it. I bought it because Ive always dreamt of having one. I didn’t buy it because I didn’t want to walk on snow . It wasnt a necessity it was a splurge. In the Philippines, you ride jeep, tricycle or padyak because theres no way you can save enough to buy a car, not with the minimum wage you earn. YOu ride public transport not because you want to but because theres no other choice for you.
Its true I have to work hard to pay for my basic needs, but I also have more than enough to pay for my luxury. Its true I hardly ever see my neighbors, but thats because their treating themselves to finer things in life after a hard days work or maybe because their in the pub having drinks or have gone to another country for holiday. In the Philippines, you could be working your arse off, but you barely get thru 3 meals a day. And your neighbor, of course he is always around..because just like 6 of every 10 Filipinos tambay sya.
Modesty aside, Im proud that I am smart and was able to land a job here . I hate to admit it, but I am also proud that I can afford to go to Disneyland even if its a days worth of pay. If you think about it the 70 dollars I paid is equivalent to 2 months salary of some people back home. And however much they try, their chance to visit these places is slim.
It is true I earn in pounds and spend in pounds in UK, but the standard of life that I live here is extremely better than my relatives back home. In fact as I earn a lot in my business, i was a able to send my relatives to school and provide a nice house for my siblings in the Philippines. I am indeed paying a mortgage for the 5 houses I own in UK and 1 in france, but since their values are increasing by the minute when Im old and wrinkly I’m sure ill have a comfortable life. In the Philippines, your house rent cost 10000 a month, ...your average salary 8000,..need I say more.
I am not being funny, but the way i live here in UK is very comfortable maybe even capricious.. a life that I could only dream if I was in the Philippines.
My advice to you pinoys who are really trying to work outside our beautiful country, is to keep on trying. If you are clever like me, it wont be too difficult. You have to be prepared to work hard for your living, but at least it would be living a life as you choose..,not forced to you by the conditions on which you live in.
Come to think of it guys.. if Im the same clever guy in the Philippines, do you think i would be able to get pretty a woman from France and England . Also, if I’m not here in the UK I wont be writing this Blog using my Laptop inside my Ferrari as I wont have any of these.
Just to tell you that this is only my own opinion based on my own experiences thats why I feel that living abroad is more advantageous.
‘Bout the people who ask you for money, .. if you ask me.. I’d rather be the one giving it than the one asking for it.
This is YOU-K-FACTS
Tags: Ukfox Greatpinoy
Aikido Secrets Everyone Should Know
When an attacker is approaching, the person only has a split second to decide whether to dodge or block the move of the opponent. There is no point thinking about what this happened in the first place but the concern now is just to stop it. In a fight, the person can make a counter attack in the hopes that the individual will be subdued. There is another way of course without resorting to force, which is the technique one can learn in aikido. Aikido is a martial art in which the person blocks the moves of an opponent by using the hands. Anyone who wants to learn it will not be able to move as fast as Steven Segal in one of his action films but still be effective in combat. This martial art cannot be learned by merely watching others do it in the movies or in television. There are some who even show the step by step process in a magazine but nothing still compares to learning it from a Sensei. The person must first become a student in order to be called a master. This means learning the basic rules from entering the dojo until the class is over. The person will surely feel some pain after falling down a few times on the mat but this is not to torture the pupil. This is all part of the training, which the student must also do properly in order to move into the more advanced classes. One of the secrets is being able to know when to use it since timing is everything. There is a bit of hand to eye coordination just like in sports but here, the individual will merely redirect the same force back to that individual. Another secret in using aikido has to do with the wrist. The person should be smooth enough to put one hand over the opponents to be able to make the technique work and counter the attack. It takes a certain amount of energy to be able to perform certain moves. The individual will learn the various breathing exercises that will increase the heart rate and slow it down especially in the heat of the action. The student should bear in mind that the breathing exercises also serves as a unifying force between the physical and the emotional aspect of the person. The most important secret in mastering aikido is being consistent with the technique. The arms will surely feel heavy after some time or a certain amount of energy is drained after a few moves. By being able to do the same thing despite these difficulties, anyone can truly be called a true martial artist.
People who want to check on how well one is doing can sign up for Tomiki Aikido. This is a competition held by various clubs in which the student will compete among some of the best in the country. Those who do well here can move up to the next skill level just like in karate where a student moves from one belt to another. If after many years, that student has learned all the secrets that go with aikido, this is the only time one can be called a master and even open a dojo like UKFOX.
Tags: AIKIDO FOX
The Art of Aikido
Martial Arts is one of the contributions of Asia to the world. Who can forget Bruce Lee and the fact that he was first and foremost a martial arts athlete before being a movie star? Even until now martial arts is still a big hit with the increasing popularity of Asian movies like crouching Tiger Hidden Dragon and more recently the House of the Flying Daggers. The Chinese are the first people that come to mind when it comes to these things but the Japanese are just as athletic with a rich heritage of body contact sports that can be found in their history. The modern Japan still gives honor to these things by holding tournaments and promoting such sports abroad, One of these is Aikido. It is interesting to note that the word comes from three Japanese words from which one can derive the meaning of the one word. Ai means joining, Ki means spirit and Do means way. From this we can understand why Aikido is beyond just the physical skills of it students especially sin its proponent Ueshiba focused more on the spiritual and philosophical development of his students. In Aikido, one is not taught violence instead one is taught to be in harmony with the opponent to be able to defeat. This might seem odd but it actually works. In approaching an opponent, the aim of the Aikido practitioner is to be one with the opponent to be able to attack him where he is weakest and in doing so diver or immobilize him but never to kill. This is where Aikido becomes an art. Art is something beautiful to watch and something positive and Aikido is all that. At least one of the people involved in the fighting strives for harmony and harmony can only be achieved if there is grace in the movements. The moves maybe calculated but there is an air of finesse in doing these movements, not a womanly finesse but just a finesse that emanates peace. The art of peace as what they call in Aikido is one of the most positive influences of Aikido to its students and to everyone who choose to know about this Japanese martial art. Some of the techniques in Aikido include the following. Ikkyo is the first technique. Using this technique you control an opponent by using one hand in holding the elbow and one near the wrist, this action is supposed to make you pin your opponent down in the ground. Nikyo the second technique is when you do an adductive wristlock that enables you to twist the arm of your opponent that will in turn cause enough nerve pressure. The third technique is Sankyo which is a pronating technique that directs upward-spiraling tension throughout the arm, elbow and shoulder. There are many other techniques but the first three should get you started. In studying Aikido, it is important to remember that along with building physical strength to be able to defeat your opponent the mental capacity should also be developed. Just like in any art, it takes a lot of practice and discipline to perfect the art of Aikido. The important thing is the one who wants to get into the art should have determination to give honor to the art by performing it in the best way possible.
Tags: UKFOX'S AIKIDO
Exercise and Pregnancy by UKFOX
Prescribing a medication for pregnant women is a complex process. Before obstetricians and gynecologists decide which dose of which drug can best treat a condition without putting any harmful side effects on the mother and the baby, they consider the patient’s age, general health, the number of months before delivery, tolerance for medications, and any other drugs the pregnant patient may be taking. Prescribing exercise on pregnant women has to be just as scientific and precise. The type, intensity, frequency, and duration of a “dose” of exercise are all critical. One person’s healthy, vigorous workout could be hazardous to another. These dangers may be greater in pregnant women because they are more likely to have strains and other serious side effects for the would-be mother. However, if exercise will be implemented and carried out in a normal, average range, exercise will not have an effect on the overall condition of the pregnancy and especially on labor or delivery.
Pregnancy
Quality prenatal care should be given to a mother during her pregnancy. She should be prepared for the normal delivery of a healthy baby. Complications should be prevented at all costs. All of these things are boiled down to the fact that a pregnant woman should be cared in such a way that she will not be compelled to do vigorous work but should not also stay in bed and be inactive until she gives birth to her baby. Consequently, a pregnant woman’s condition varies in relation to the growth and development of the greatpinoy baby in side her womb. Therefore, it is necessary that proper health guidance be provided by her physician during her visit. Moreover, it is important to keep the pregnant woman’s life active in order to promote good health, not only for her but also for the baby most importantly. Physical conditions like blood pressure, weight and health status is usually monitored during the pregnant woman’s visit to her doctor. For this reason, it is significant to note that exercise can be the number one factor in order to keep these aspects in good condition. As the health experts contend, adequate physical and emotional information is needed by a pregnant woman to prepare herself for delivery. She needs practical health messages in keeping herself and the baby healthy. Hence, for mothers or would-be mothers who are not yet aware why they should exert some effort in engaging into moderate, normal exercise, here is a list of some of its benefits so that you will be able to understand the reason why pregnant women have to exercise regularly: 1. Defiance against fatigue As muscle becomes fatigued, it produces less force. To accomplish a task like climbing the stairs, for example, or shoveling snow, more units of muscle must be called into play to back up the wearied muscles. The tired muscles are both less efficient and less effective. Hence, this will just put more strain on the pregnant woman because of the weight that is continuously adding up each day. That is why tired muscles will usually result to leg cramps or sore muscles. What every pregnant woman must know is that exercise improves the condition of the muscles and their ability to work longer without fatigue. 2. Reduce backaches Even when you sit or stand, some muscles are working, and such relatively easy postures can tax some muscles and cause fatigue. The muscles of the lower back, for example, can be exhausted and worn out by the effort of keeping erect when a pregnant woman stand still for several hours. With exercise, a pregnant woman can correct this error by developing her posture. 3. Increase the amount of oxygen Work and exercise rely on glycogen, a substance produced by the body from complex carbohydrates and stored muscles and liver. The supply of glycogen in the muscles determines and limits the duration of activity. Exercise depletes the glycogen in the muscles and leads to tiredness. However, when glycogen is depleted by strenuous activity, it is replaced in quantities greater than before, as if the body recognized the need to lay in a larger supply of fuel. Hence, oxidation is essential for converting glycogen to the energy that pregnant women need to wiggle a finger, flex a muscle, or practice the lungs and heart for some blowing action during normal delivery. These are just some of the many benefits exercise can bring to pregnant women. Besides, nothing is completely wrong for a pregnant woman doing some moderate exercises. The only important thing to remember is that before starting an exercise program, whether pregnant or not, it is best to consult your doctor. As they say, doctors know best!
Have a Great Pinoy Day to all.
Tags: Exercise And Pregnancy Bey
Since a lot of people are involved in physical exercises, it is imperative that the importance of warming up before any strenuous activity should be discussed. Many have repeatedly ignored going through the warm up stage before working out, not knowing the consequences in doing so.
Why warm up? Several changes takes place in the body once physical activity is initiated. A person's respiratory rate, blood flow, and oxygen and nutrient levels delivered to the cells increases. The rate of increase should be regulated in a steady pace to prepare the body for the physical stress that exercise will demand. If one foregoes this priming procedure, the body will function less efficiently and the workout will produce less quality results. Warming up preps up the nervous system, heightens mental awareness and alertness, and loosens up joints and muscles to make them less prone to injuries. Warm ups jump starts the fluid located in the joints, minimizing the risk for wear and tear of the muscles. It gives the heart a suitable period to adjust and pump up blood and nutrients into muscles. This is vital for older people, since they have tissues that are less supple; they have joints with less fluid, and weaker hearts. Sudden exercise can produce heart attacks to older people. How does a person warm up properly? Initially, it can be done in any procedure that enables the heart to beat faster. One can simply walk and jog, or if a cardiovascular equipment is available, such as rowing machine or a bicycle, it can be utilized. Start at a gentle pace, and then slowly increase the pace until heart beat rate increases and the body temperature rises. It important to note that the pace should be in accordance to one's current fitness level, where the activity will leave the person energized and not exhausted. After working up a light sweat (suggested time is 3-5 minutes, longer if the person is working out in a cold environment) one should do dynamic stretching. Stretching helps in developing overall flexibility, particularly in the spine, shoulder, and hip areas. The kind of stretching depends on the type of activity a person plans to engage to. For instance, if one is about to play sports, the recommended kind of stretching would be the ones that mimics the movements that will be done in the court or field. If one is about to do martial arts, light sparring can be done in the quarter of the normal speed, or just simply do the movements in slow motion. Be certain that the major muscles groups are stretched for 8 seconds minimum. It is necessary to remember to keep feet moving or do leg exercises whenever the upper body is stretched to keep prevent blood from pooling in the legs. Remember, one should only do stretching if the muscles are already warmed up. Do not bounce while stretching. It leads to a contraction that can result in muscle tear or pull. For weight-lifters, this is what should be done after the initial warm up. Load the bar with about 50-60% of the heaviest weight to be done for the session and perform the number of repetitions that will be done for the heavy sets. For the second set, the weight will be increased to 80%, then eventually to 90%, decreasing to 2-3 repetitions. Afterwards, rest for about 30 seconds, then repeat the steps. After this warm up, one can now proceed to the heavy lifting for the day. The advantage of doing the procedure is that the heavy sets will feel less daunting and can now be performed with considerably less stress. After warming up and proceeding to the main workout, it is equally important to cool down. When a person suddenly stops exercising or lifting weights, blood gathers in the muscle and oxygen is blocked. When this happens, a person runs the risk of having a heart attack. So cooling down should have the same importance as warming up. Exercise is good for the health. Everyone is encouraged to pump it up, just remember to remember all the necessary precautions not only to maximize the workout, but also to stay safe and healthy.
Tags: EXERCISE WARM UP GREATPINOY
One of the most undemanding and the most workable ways to knock over blood sugar amount, eliminate the dangers of "cardiovascular disease," and perk up health and welfare in general is exercise. In spite of that, in today’s inactive world where almost every indispensable job can be carried out online, from the ergonomic chair in front of a computer, or with a streaming line of messages from a fax machine, exercising can be a hard argument to win over. The good news is that it is never too late to get moving, and exercise is one of the easiest ways to start controlling your diabetes. For people with type 2 diabetes in particular, exercise can improve insulin sensitivity, lower the risk of heart disease, and promote weight loss. Type 2 Diabetes Diabetes is on the rise. The number of people diagnosed with diabetes every year increased by 48% between 1980 and 1994. Nearly all the new cases are Type 2 Diabetes, or adult-onset, the kind that moves in around middle age. Symptoms of Type 2 Diabetes include increased thirst, appetite, and need to urinate; feeling tired, edgy, or sick to the stomach; blurred vision; tingling or loss of feeling in the hands. The causes of type 2 diabetes are complex and not completely understood, although research is uncovering new clues at a rapid pace. However, it has already been proven that one of the reasons for the boom in type 2 diabetes is the widening of waistbands and the trend toward a more deskbound and inactive lifestyle. For this reason, health experts encourage those who already have type 2 diabetes to start employing the wonders that exercise can do for them. Without exercise, people have the tendency to become obese. Once they are obese, they have bigger chances of accumulating type 2 diabetes. Today, the research says that over 80% of people with type 2 diabetes are clinically overweight. Therefore, it is high time that people, whether inflicted with type 2 diabetes or not, should start doing those jumping and stretching activities. Getting Started The first order of business with any exercise plan, especially if you are a "dyed-in-the-wool" sluggish, is to consult with your health care provider. If you have cardiac risk factors, the health care provider may want to perform a stress test to establish a safe level of exercise for you. Certain diabetic complications will also dictate what type of exercise program you can take on. Activities like weightlifting, jogging, or high-impact aerobics can possibly pose a risk for people with diabetic retinopathy due to the risk for further blood vessel damage and possible retinal detachment. If you are already active in sports or work out regularly, it will still benefit you to discuss your regular routine with your doctor. If you are taking insulin, you may need to take special precautions to prevent hypoglycemia during your workout. Start Slow For those who have type 2 diabetes, your exercise routine can be as simple as a brisk nightly greatpinoy walk. If you have not been very active before now, start slowly and work your way up. Walk the dog or get out in the yard and rake. Take the stairs instead of the elevator. Park in the back of the lot and walk. Every little bit does work, in fact, it really helps a lot. As little as 15 to 30 minutes of daily, heart-pumping exercise can make a big difference in your blood glucose control and your risk of developing diabetic complications. One of the easiest and least expensive ways of getting moving is to start a walking program. All you need is a good pair of well-fitting, supportive shoes and a direction to head in. Indeed, you do not have to waste too many expenses on costly "health club memberships," or the most up-to-date health device to start pumping those fats out. What you need is the willingness and the determination to start exercising to a healthier, type 2 diabetes-free life. The results would be the sweetest rewards from the effort that you have exerted, this is dedicated to all Greatpinoys, Thank you.
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