Family Health Zone

Product Review: Exercise Bike: The Schwinn 212 Series

Product Review: If you are in the market for a good solid stationary bike, a high-tech Schwinn model may be the bike for you.

The Schwinn 212 priced at $399.00 offers the following features: 16 levels of resistance and a reliable belt drive transmission that ensures quiet operation. It also features a variety of workout options, including six profile courses with calorie goal, BMI measurement, recovery test results mode, quick start, and one manual program. The LCD screen provides the following feedback: time, interval time, RPM, watts, distance, pulse, speed, calories, and resistance. The weight of this bike is 93.5 pounds and can hold maximum weight capacity of 300 pounds.

The Schwinn 212 provides contact heart rate sensors. Its Bio-Fit wide comfort seat offers dual position lumbar support seat back and side bolsters, and the padded seat adjusts in the for/aft positions to accommodate a variety positions for multiple users. Other features include bottle holders positioned under the seat, remote/cell phone holder, and reading rack.

Referred to as a recumbent stationary bike (the term recumbent literally means lying down. Exercising in a recumbent or reclining position allows the user to have full ergonomic back support, without causing strain on the arms, neck and shoulder. For many people, having convenient access to quality exercise equipment is critical to sticking with a long-term exercise program.

This bike is heavy-duty and well-built, and just fine for real people. The seat is large and comfortable- you don't have to be a super-fit athlete to use this bike. It does require home assembly. It's super-quiet and rock-solid. Other bikes under $300 aren't in the same class; if you can afford the extra one or two hundred dollars you won't be disappointed. The action is smooth and the different levels of resistance are nicely graduated, and it's comfortable for long rides. Adjusting the seat for different riders is easy and takes just a few seconds.

If you are in the market for a sturdy exercise bike, offering you plenty levels of resistance, and more importantly, offering a comfortable seat - check out the high tech Schwinn models. Can be purchased at most sporting goods stores or retailers online.

Benefits of Strength Training for Children

When most people think of strength training, they imagine big buff body builders. Contrary to popular belief, when done properly, strength training can be safe and beneficial to your child.

• Helps with sports performance. Many preteens want to start a strength training program to improve their sports capabilities. When done properly, strength training can help your child become a better athlete. Just remember that it should be used to help with sport performance, not be a sport itself. Pre teens and teens bodies are not ready for extreme muscle building.
• Can prevent injuries. The stronger your child is, the less likely they are to hurt themselves when participating in other physical activities. You may think that they can hurt themselves through strength training, but injuries are usually minor when proper technique is used.
• Improves child’s stamina. This is helpful when it comes to sports, but can be a plus in all aspects of life. Improved stamina can help your child get through long, physically and mentally demanding days with less pain and stress.
• Improves overall physical health. Strength training can strengthen bones, lower cholesterol, improve heart and lung function and help your child maintain a healthy body composition.
• Teaches healthy exercise practices. With the percentage of obese children today, most parents should be concerned about teaching their child healthy exercise practices, and strength training is a way to do it. They’ll learn to be able to stick with a healthy exercise program and not overdo it. For this reason, you should also incorporate regular aerobic activity into your child’s schedule.
• Build’s self esteem. A lot of how your child feels about themselves come from the way they look. If they start looking and feeling better, they’ll feel better about themselves. They will also   build their self esteem by knowing that they can set goals and achieve them in a healthy manner.

While many people promote strength training for children, there are some safety concerns. If you’re going to let your child do strength training, make sure it is done properly.

• Don’t start too young. In order to master strength training, a child must be able to do the movements in proper form. Young children are still learning to control their motor functions and shouldn’t be distracted by building muscle.
• Visit your child’s pediatrician. You doctor can not only tell you if your child is physically capable of starting strength training, they can also help you choose an appropriate exercise program and safety measures.
• Start slow. Make sure your child has mastered the movements before allowing weights or other forms of resistance to be added. Many injuries in strength training are caused by incorrect form. In order to keep your child healthy, be sure they can perform the activity without resistance before letting them use weights.
• Remember to add weights slowly. This is meant to help your child, not get them stronger as fast as possible. A child should be able to do 15 reps of an exercise properly before moving on to more resistance.

If you follow these safety guidelines, you will start to see all the benefits to your child’s life in no time.

Product Review: Bodylastics Exercise Bands

Surely if you have been exercising for a while and getting bored with your current routine, then you may be pleased to know Bodylastics has created an effective and home gym system using elastic bands.

Bodylastics utilizes one of the smoothest sources of resistance in their ultra smooth exercise bands. For toning, firming, building power, strength and stamina; these elastic bands can be attached and detached on or off the handles and ankle straps, creating 31 levels of resistance. These bands come with a door anchor which increases the versatility so that the most effective and popular gym exercises can be recreated almost anywhere. Work your arms, legs, back, chest, shoulders and stomach, quickly and easily.

The complete system includes 1 yellow band (light resistance), 1 green band (medium resistance), 1 red band (light heavy resistance), 1 blue band (heavy resistance), 1 black band (extra heavy resistance), 2 extra wide foam covered handles, 2 ankle straps, 1 door anchor, 1 user manual (Complete instructions), 1 bag, 1 Circuit Training Video OR DVD.

Features Include:

• Maximum resistance for very strong individuals
• 31 levels of resistance from 5 to over 65 lbs per side
• Top quality and unprecedented lifetime warranty
• 30 minute circuit training video or DVDs for body toning and weight loss.

Customers who have used these elastic bands are raving about their quality and effectiveness. Their comments reveal that the maximum tension can go up to about 70 pounds of resistance and the basic tension can go up to about 43 pounds of resistance. They also claim the lightest resistances are easy enough for a complete beginner or someone in very bad shape.

Inexpensive, lightweight, and small; the elastic bands are cheaper to buy than anything else that will give you this kind of workout. The bands come in a very small bag that is easy to store and can be packed in a suitcase or carry-on for travel. In addition, these bands have been touted as being much better, more durable, and more challenging than the cheap exercise bands you normally find in stores.

With all this said, these elastic bands seem to be of high quality and durability; in addition to providing a great exercise workout.

Product Review: Product: Valeo Body Ball

Exercising equipment and memberships at gyms can be expensive. If you wish to exercise at home inexpensively, why not choose a fitness ball? Along with a DVD showing you how to use the ball, you can add the Valeo Body Ball exercises to your routine. Priced between $13.00 and up, you can purchase this product either online or at any sports and fitness retail outlets.

The Valeo Body Ball seems to be the fitness ball of choice. It is part of the successful Fitness Gear line of products. Each exercise with the ball, involves several muscle groups for total body workout. It is recommended by top fitness trainers and physical therapists. It improves balance, coordination and flexibility; promotes a healthier posture; and includes a wall chart of step-by-step instructions for a complete body workout program. It even comes with a high volume air pump.

There are three 10-minute workouts which can be done individually or combined since they focus on different areas. The first concentrates on the lower body with squats while holding the ball, balancing on it for and squeezing it with the upper thighs. The second tones the arms and back by lifting dumbbells while sitting or leaning on the ball and using it for push ups. The final routine is specifically for the abs: sit-ups, curls, yoga's plank and downward dog. Weights are recommended for the second routine.

It is also recommended by physical therapists to alleviate lower back pain. Considered durable and well priced, consumers boast they can perform core strengthening exercises without pain. Some users claim they feel the burn in their abs and arms using the fitness ball.

Still others claim that these workouts are fast and effective. There are many creative uses for the ball in all of these workouts. Those who have purchased the DVD state that the upper body segments requires heavy and light weights, however, using five pound weights are effective especially when used the first few times. Some of the exercises are difficult the first time, but there are alternatives for beginners. A lot of the exercises in all the workouts require good balance and core stability.

All in all, this can be an inexpensive way in which to exercise. Check this and the variety of other fitness balls online and choose one that incorporates a DVD, so that your exercise routine will be an enjoyable and safe one.

As always, before starting any sort of exercise program, you should always consult with your health care providers, especially if you are being treated for a specific health condition.

How Physical Activity Can Help Battle Adolescent Depression

Are you worried about your adolescent's moods? Has their behavior changed recently and you think they might be depressed? If your child or adolescent appears to be depressed, you may have looked into antidepressants and found yourself even more concerned, and you should be. Drugs designed to fight depression in adults may in some cases, actually increase the incidence of destructive behavior in some children and adolescents.

The good news is that there are other options. While seriously depressed teens should visit the doctor to rule out underlying physical conditions, a therapist that specializes in the treatment of adolescents, or other mental health professionals, some early symptoms may also be alleviated through regular physical activity and exercise. Physical activities can work directly as well as indirectly to help relive many of your teen’s emerging symptoms of depression.

While there are other health benefits, exercise and physical activity itself, can directly improve the overall mood of your adolescent. Activity that is physical, produces chemicals in the brain, that work to improve a person's overall feeling of good health. While the effect is short term, regular exercise can  help to improve your adolescent's affect, even when they’re not actively engaged in physical activity.

It is not a secret that there are many children and adolescents in this country that are overweight and suffering from diabetes. Regular exercise will help alleviate or at least control these conditions and leave your child feeling better about themselves.

Another one of the contributing factors in adolescent depression is low self esteem. By helping your child improve their physical appearance, you can help improve the way they feel about their bodies and themselves. Regular exercise will help your child look and feel better. Even if physical results are minimal, consistent exercise and physical activity can help to provide the child with a sense of accomplishment which boosts their self-esteem.

As already indicated, low self esteem is a big factor in childhood and adolescent depression. But self-esteem is not entirely determined by how one looks or what skills one can accomplish. Many children suffer from a low self-esteem because they lack socialization skills. There are plenty of exercise opportunities for adolescents, such as team sports, that involve socializing. These will allow your child to meet new people and make new friends. Even if they’re not good enough to make their school’s team, there are plenty of other opportunities through the YMCA and other sport clubs. Given the opportunity and provided with your encouragement, they may find an activity that they enjoy participating in.

So talk to your teen, visit the doctor to rule out physical reasons for the depression and don't hesitate to follow up with a mental health professional if needed. Then, instead of allowing your child to spend all their free time sitting on the couch with video games, get them up and moving.

Adding Exercise to Your Arthritis Treatments

Arthritis is an ailment which affects millions of people. While some people may experience mild discomfort, others are in horrible and debilitating pain every single day. No matter how mild or severe your pain is, you can probably benefit from some exercise as long as your doctor gives you the go-ahead. Not only will it improve your overall health, it may also help combat some of your symptoms, potentially leaving you pain free and helping you to cope better with your symptoms.

We all know the importance of exercise, but arthritis patients will probably benefit more from strength straining exercises targeting their affected joints. The best way to get this kind of workout is through a physical therapist. They can provide you with exercises designed specifically to improve endurance, and muscle strength. If you perform these exercises as prescribed, you will probably find yourself feeling better, or at least not deteriorating as quickly. You may be able to do more, or your condition may simply worsen more slowly. You can’t reverse the damage arthritis as caused, but you may be able to improve your quality of life.

Another type of exercise your physical therapist will probably recommend is flexibility training. Many arthritis patients lose flexibility and range-of-motion in affected joints because pain is causing them to use the joint less. Flexibility exercises can help keep the joints limber, enabling a better range or motion and increasing the use of those joints.

A good cardio workout is just as important for people with arthritis as it is for everyone else. However, unlike everyone else, people with arthritis don’t skip aerobic exercise because they’re busy, or tired, it’s because they’re in pain. If performing everyday activities is painful, then you probably don’t want to consider doing anything more than that; however, there are exercises you can do to work your heart without severe pain or a worsening of your condition. You should work with your doctor to find exercises that don’t stress, or even involve, the affected joints. For instance, patients with severe knee arthritis can get aerobic exercise with table top bike-like devices which you pedal with your hands. While this doesn’t help your affected joints directly, it improves your overall health, endurance, stamina, and circulation, which can improve your ability to handle your arthritis. Exercise can also temporarily relieve pain through the natural release of chemicals into the bloodstream.

While exercise isn’t going to cure your arthritis, it may help to improve your overall condition. To work properly, exercise should be combined with proper diet, getting enough rest, prescribed medications, and other treatments your doctor may recommend. A combination of these therapies goes a long way for reliving arthritis pain.

Remember, if you are under a doctor's care for any type of illness or disease, always ask your doctor before starting any type of exercise program.

Product Review: Product: The Bowflex Treadmill Series

According to consumer reports, the Bowflex Treadmill is highly recommended. Priced from $999.00 to $1300.00, it offers ease of use and has a large walking and running surface area.

If you are in the market for a really good treadmill, perhaps this is the one for you. Weighing in at 298 pounds, the Bowflex is characterized as an intense cardio workout system with a powerful horsepower, including more than 15 workout programs (depending upon the series you purchase), the Bowflex Treadmill offers a wide range of options, including: manual, cardio, fat burn, speed interval jogger, hill intervals, heart strength/recovery test, calorie goal, distance goal, cardio heart rate calculation, body mass index, and programs to personalize your total body workout.

For those of you who have little space area in your home, the Bowflex folds up for easy storage. Among the other peripherals offered are a built-in 3-speed fan, two bottle holders, and quick-speed keys for your comfort and ease of use. There is a 15 year warranty for the frame, and a 10 year motor warranty, as well as two years parts and one year labor.

The only drawback to the Bowflex is that it requires home assembly. In addition, it is advisable to place it in one room and not move it around, as you may have a problem getting it through the door frame. While some may find all of the extras a bit confusing, it is recommended to thoroughly read the manual and become familiarize with the Bowflex before using. You can be certain, however, that it is built to last and is quite sturdy, and should only take up to an hour to assemble. Another feature is that all the tools required to assemble the Bowflex are included.

If you have been watching TV or checking online, it may be a good idea to research the Bowflex Treadmills to determine which one would be appropriate for you and your home. The series available are #3, #5 and #7, with #7 being the most expensive. With the winter weather upon us, you may not want to go to your gym to workout. Having this treadmill in your home will save you time and money, in the long run; not to mention its efficacy to your health.

How To Create an Exercise Plan You’ll Stick To

We all know the best way to lose weight and live healthy is to have a good diet and exercise regularly. Here are some helpful tips to help you develop an exercise plan you can stick with.

1.  Don’t be drastic. Making an exercise plan is great, but let’s be realistic. If you’re not a runner and try to run 5 miles a day, every day, you’ll find it hard to stick to the routine. You should start small and make gradual increases to your exercise plan. Start by working out 30 minutes a day, three days a week. Once you’ve stuck to that for a few weeks, then start working out for longer periods, harder workouts, or more days. Sure, your progress may be slower to start with, but you’re more likely to actually continue progressing.

2.  Have some fun. Treadmills and stair machines are great ways to burn calories fast. They’re also great ways to get bored and stop going to the gym fast. If you’re bored and in pain, you’re much more likely to make excuses to skip your workout. Try new things till you find something you like. If you’re having fun while you work out, you’re much more likely to keep doing it.

3.  Give yourself a reward. Is there a great new outfit you want, or an electronic device you just can’t live without? Develop a reward system for yourself, i.e. “if I stick to my workouts for two months, I can buy that outfit”. If this doesn’t work, try smaller rewards for smaller achievements like “if I work out three times this week, I get to see a movie”. If you find you’re rewarding yourself without achieving your goals, get someone you can depend on to hold you accountable.

4.  Bring along a friend. People who work out with a buddy are a lot more likely to stick with an exercise plan. If you have a workout date set up, you’ll feel bad if you cancel it, so you’re more likely to go. You also have the benefit of a voice of encouragement pushing you along. Lastly, having someone there to talk to will make the time fly by faster and you’ll get bored less quickly.

5.  Mix it up. We already know that getting bored can keep you from going to work out. Even if you really like a certain physical activity, you’ll probably still get bored with it eventually. Instead of doing the same exercise every time, find several activities you like and alternate them.

6.  Get a personal trainer. Personal trainers are people you pay to not only develop the best exercise plan for your body and goals, they also help you stay on track by giving you tips, motivation, and are there to hold you accountable. Yes, personal trainers can be expensive, but if you’re serious about losing weight and sticking with it, it may worth it to trim fat in other areas of your budget. Plus, that money you spent will be more of a motivator to keep going.

Being healthy isn’t easy; and it will take a little time, but if you find a workout plan that works for you, you’re well on your way to a healthy, fit new you.

Benefits of Using an Exercise Ball

By now, you’ve probably seen an exercise ball. They’re those things that look like giant playground balls that you see people rolling and stretching on at the gym. If you’re like me, you’re probably been hesitant about using one of these balls. You may be worried about looking silly or can’t actually figure out how they work. Well, next time you’re at the gym, why don’t you try one out? You’ll probably find the benefits well worth the learning curve.

What most people consider to be the biggest benefit of using an exercise ball is its ability to strengthen your core muscles. These are the muscles in your abs and back; the muscles you work so hard to tone up with crunches. When you do exercises on a ball, your abdominal and back muscles are constantly working to make adjustments to keep you balanced.

Unlike traditional exercises, the ball works the muscles on the front and back of your body at the same time, promoting a more balanced and healthy physique. Even if you’re targeting a different area, your core muscles are still getting exercise. Plus, there are tons of exercises you can do on a ball that focus on strengthening and toning these muscles even more.

If you slump at a desk all day and find that your back, neck, and shoulders are sore at night, you can definitely benefit from an exercise ball. By toning your core muscles, exercise balls can do wonders for your posture. When your core is toned, the muscles keep working after you’re done working out, helping you sit up straight. You can obtain this benefit even without working out by replacing your desk chair with an exercise ball. This way you to maintain proper posture to stay on the ball and work your core at the same time! If you don’t think your workplace will allow you to sit on an exercise ball at your desk, they make exercise ball chairs that provide the same benefit with a more professional look.

Have you had a previous injury to your back, knee or hip? Do you worry about exercising because it might aggravate your condition? An exercise ball can help. The ball can be used to support your body while you stretch or build muscles. Those with back injuries may even be able to find some relief from pain by lying on the ball. These balls work so well for helping relieve strain and preventing future injury, they’re often used by physical therapists for back rehabilitating back injuries.

If you find it hard to bend, move, and even touch your toes, an exercise ball can help you improve your flexibility. It can help you stretch yourself farther, but it can also provide support so you can stretch certain muscles more safely. Their ability to help stretch you out is one of the biggest reasons physical therapists swear by these balls.

So what are you waiting for? With all these benefits you can’t afford to not go out and get and try using an exercise ball today.          

How To Add Exercise to Your Child’s Day

Childhood obesity is becoming a growing problem in many countries. Some cases are so bad that children are being diagnosed with Type 2 Diabetes, a disease that used to be isolated to older, overweight adults. As parents, it is our responsibility to help keep our child’s weight and health in check. A great way to do this is by getting children to exercise more often. This can help them to lose weight and simply be more healthy.

Here are a few tips to help you get your child up and moving:

1. Sign them up for group sports. These are not only a great way to get a workout, they also promote socialization and self pride. Plus, most kids think sports are fun. If you find a sport your child really likes, they’ll want to practice all the time and get more and more exercise. Try to enroll your child in a sport that promotes aerobic activity.
2. Don’t rely completely on sports. Some kids just don’t like sports. If this is the case, you need  to make adjustments to the plan. If they really don’t enjoy it, find something else for them to do. Many fitness centers offer classes for children including martial arts, dance, and even yoga.
3. Work out together. Children learn a lot of their behavior from their family. That means, if you sit around all day and don’t work out, that’s probably what they’re going to do. You should set a good example for your child by getting regular exercise. A great way for you to both get a workout is to find something you both enjoy and do it together.
4. Make it fun. You may enjoy the quiet time you get on a running on a treadmill, but you’re child is probably going to complain. Instead of doing normal adult workout routines, make up games, play sports, or dance. It doesn’t really matter what it is, just make sure it’s fun and entertaining for your child. Just be creative.
5. Cut back on T.V. and video games. The best way to keep your child from playing too many video games is to stop the problem before it starts. If you allow your child to veg out in front of the T.V. for hours at a time and then try to enforce restrictions, they’re going to rebel. It’s best to limit times of inactivity from a young age. If you’re having trouble getting your kids to give up the games, buy games that require physical activity like Dance Revolution or various games available on the Nintendo Wii. This is a great compromise where you both will win.
6. Fit it in where you can. Today children have busy schedules just like adults do. If you don’t have a large open chunk of time for your kids to get exercise, you can squeeze in small activities when you do have a few minutes free.

These are just a few ways to get your kid up and active. They may be resistant at first, but keep trying. Starting good exercise habits when your child is young is a vital part of a healthy adult lifestyle.