Benefits of Cardiovascular Exercise

Cardiovascular exercise, also called cardiorespiratory exercise and aerobic exercise, has been shown to have a number of health benefits when performed on a regular basis. These benefits may be realized by both those who are apparently healthy and those who suffer from various health problems.

Cardiovascular fitness promotes the loss of body fat and has been reported to actually decrease the appetite in many individuals. However, even if it doesn’t reduce appetite, the calorie-burning effects of regular aerobic exercise can allow for substantial caloric intake. Many endurance athletes regularly consume between 3,000-5,000 calories per day and remain extremely lean. Cardiovascular training, when combined with a sensible diet, will definitely promote an increase in lean body tissue and a decrease in body fat percentage.

The skeletal system can be strengthened by weight-bearing activities such as fast walking and jogging. This can not only assist in reducing the risk for developing osteoporosis, it can also help to slow down the progress of the disease for those whose doctors recommend exercise.

Aerobic exercise is often part of treatment programs for diabetics whose blood sugar is well controlled. This is due to the fact that aerobic training increases the sensitivity of the cells to insulin so diabetics who exercise regularly require less insulin to effectively regulate blood sugar levels. In addition, studies have shown that persons with adult-onset diabetes have been able to significantly reduce or eliminate medications other than insulin by following a regular exercise program combined with a healthy diet.

Cardiovascular exercise is often a major component of the therapy for those who have suffered a heart attack and for those who are at high risk for coronary artery disease. Three of the primary risk factors for developing coronary artery disease are high blood pressure (hypertension), smoking and high blood cholesterol. Cardiovascular exercise can play a significant role in reducing risk associated with these three factors.

First of all, many people with high blood pressure are also overweight. Regular sessions of aerobic exercise will reduce body fat and lower blood pressure. Secondly, many people who smoke find the incentive to quit after embarking upon an aerobic exercise program. Thirdly, regular, brisk, cardiovascular training leads to an increase in the level of high density lipoprotein (HDL), also known as the “good” cholesterol.

Those with arthritis can benefit from aerobic exercise to help them maintain an ideal body weight. Therapy programs for arthritis sufferers should also include appropriate exercises to help maintain joint range of motion. This can be incorporated into an overall exercise program that includes cardiovascular exercise.

Cardiovascular exercise has also been shown to decrease clinical symptoms of anxiety, tension and depression. Regular aerobic workouts increase blood flow and assists the body in eliminating toxins which can make a person feel better.

On a physiological level, cardiovascular fitness decreases resting heart rate and increase heart volume. It increases maximum oxygen consumption, capillary density and blood flow to active muscles. It also increases total blood volume, allows for maximal ventilation and increases lung diffusion capacity.

Cardiovascular training serves as the foundation for other fitness programs. The conditioning and health of the heart and blood vessels are the basis for safety and performance in nearly all athletic endeavors.

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How To Winterize Your Boat

Winterizing your boat is the single most important maintenance duty that you will have to perform as a boat owner. If it is done correctly, very little work will be required to get the boat ready for the water in the spring. Proper winterization greatly extends the life of the boat and its engine by protecting its components from freezing, corrosion and lying idle for long periods.

The first step in the winterization process is to ensure that the boat’s fuel tank is full – leave just a little room for expansion – and add fuel stabilizer in accordance with the instructions on the product. If the fuel tank isn’t full you run the risk of condensation forming within the tank which can lead to corrosion and clogging.

Turn off fuel valves and seal through-hull exhaust ports with duct tape. Replace the water separator and the fuel filter.

Protecting Your Engine

Run the engine for a while to warm it up and change the oil while it’s warm. This allows many of the impurities in the oil to be drained away. Change the oil filters. If your engine uses coolant drain the current fluid from the engine block and manifolds and replace it with a propylene glycol based antifreeze.

When a boat is not being used, oil tends to settle at the bottom of the engine block, exposing the pistons and valves to air, humidity and other corrosive materials. To avoid this situation remove the spark plugs and spray “fogging oil” inside the carburetor and into each cylinder. Replace the spark plugs without reconnecting the wires.

Replace the engine’s old gear oil with fresh oil. Dispose of any used oil at an authorized recycling center.

Outboards

Flush outboard engines with fresh water. Allow all water to drain from the engine and wash down the engine with soap and water. Disconnect the fuel hose and run the engine until it stops. It is important to ensure that all fuel is drained from the carburetor. Use fogging oil in the cylinders. Apply water resistant grease to propeller shaft and threads, and lightly lubricate the exterior of the engine or polish with a quality wax. Change the gear oil in the lower unit.

If your boat will be stored out of the water during the off season, disconnect the battery and store it at home. Boats left in the water should have the battery left in place on board and functioning so the bilge pump will continue to function if required. If you are removing the battery from the boat, ensure it is fully charged before stowing it away. Recharge every 30-60 days or keep on a trickle charger during the storage period and check the water level from time to time.

It is also sensible to remove any valuable marine electronics from the boat for the winter, and to store this equipment in a safe place to avoid theft and possible damage caused by temperature changes and humidity. The winterization process also offers an opportunity to inspect items like lines, flotation devices, flares, fire extinguishers, etc., for wear and tear and possible replacement.

Propeller

This is also a good time to check your boat’s propeller and hub. Bent or nicked propeller blades will diminish performance. The hub may also be have sustained extensive wear. If this type of damage is apparent, replace the propeller and make any necessary repairs during the winterizing process.

Clean, Clean, Clean

Clean the boat thoroughly inside and out. If you store your boat with dirt, scum, barnacles and the like on the exterior, these impurities will be even harder to remove in the spring. After the exterior of the boat has been cleaned, apply a quality polish to the exterior surfaces to create a protective barrier against dirt and dust. Clean the interior, including all timber, vinyl and carpet.

To help keep your boat free from mildew, you may wish to install a dehumidifier or use a moisture absorber. Turn any cushions up on edge so that air can circulate around them, or better yet, remove them from the boat.

Drain and clean the bilges. (If your boat will be stored out of the water remove all drain plugs and put them in a place where they’ll be easy to find when relaunching your boat in the spring.) Spray the bilges with moisture displacing lubricant and add a little antifreeze.

Empty The Head

Pump out the holding tank at an approved facility. While pumping, add fresh water to the bowl and flush several times. Use an approved cleaner for your type of system, and let the solution sit for a few minutes before adding more fresh water and pumping it out again. Add antifreeze and pump the coolant through the hoses, holding tank, Y-valve, macerator and discharge hose. Check your owner’s manual to be sure that an alcohol based antifreeze won’t damage your system.

Water Tanks

Drain the fresh water tank and any hot water heater. Isolate the hot water heater by disconnecting the in and out lines and connecting them together. Pump non-toxic antifreeze through the system by turning on all the taps / shower until the antifreeze starts coming out. Add non-toxic antifreeze to the water heater.

Put it on Blocks

If you own a trailer boat, consider putting the boat and trailer up on blocks for winter to take the pressure off the tires. Inspect the trailer and tires for wear and tear. Grease the wheel bearings and replace if necessary.

If at all possible, store your boat undercover. If you need to leave it outdoors you’ll require a boat cover. A good quality 8- to 10-ounce canvas boat cover should be adequate for most situation. Even undercover the boat should be covered to protect against dust and dirt, pests and bird droppings. For extreme conditions you could consider shrink-wrapping the boat. Do-it-yourself kits are available.

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Decorating Ideas For A Teenage Boys Bedroom

When decorating a teen boy’s bedroom the decor you decide upon will depend on the teen in question. But there are a number of different ideas that you can explore and these bedroom decorating ideas for a teenage boys space will hopefully produce a room that they will enjoy.

Color

It is a good idea to paint the walls of your teen’s room in deep or vibrant colours (such as purple or blue) and then use lighter coloured furniture which will provide accent to the walls.

Wall Art and Shelving

Normally the wall art you should be looking for to decorate a teen boy’s room is murals with a sports theme or motor sport theme. Look at very modern shelving in order to display any trophies that they may have on them.

Bedding

When choosing the bedding for your teen boys bedroom is to go with the flow and use that which links in to the overall theme of the room.

For example if you teens room is based on a surf theme then you could paint the walls in an ocean blue colour and then cover them with surf and surfer murals. There are plenty of places where you can purchase bedding that will perfectly match the theme that they have.

Or why not go for a solid colour theme to the room and use other colours in small amounts which will enhance the overall design of the room.

Study Area

When decorating your teen’s bedroom include an area for them to study. Each teen will have a different way in which they study and there are many types of different tables available which will suit your particular teens study needs.

Lastly but by no most least when you are looking at bedroom decorating ideas for teenage boys then you should wherever possible involve them in the whole process. You should allow them to have a say as to what colours, theme and designs they want included in the decorating as well as what kind of furniture they would like to have.

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How to Lose 20 Pounds in 2 Weeks

A lot of people want to lose weight fast for an event such as a wedding, a reunion or a party. If you find yourself wishing that you were 20 pounds slimmer but don’t have a lot of time in which to pull it off, read this article without skipping a single word because I shall review 2 ways in which you can lose 20 pounds in 2 weeks.

If you want to lose 20 pounds in 2 weeks you can do it in 2 ways:

1. Go on a juice based detox diet. This kind of diet cleanses your body of toxins and undigested food while providing you with carbs and sugars. Although this diet isn’t suitable for a long duration, as a “crash” diet meant to help you lose a lot of weight in a short period of time, it can be extremely effective.

2. It you like working out and can spare the time, you can lose 20 pounds by doing a lot of cardiovascular activity over two weeks. I suggest doing 1 hour aerobic workout for 5 days on each of the 2 weeks. You can jog, power walk, cycle, swim or whatever you like. It you want to play basketball, tennis or take some aerobic classes, that’s fine too.

Don’t do massive workouts and go on a juice diet simultaneously. If your chose to burn off 20 pounds by exercising you’ll need your strength. Reduce the amount of carbs that you consume but eat a lot of vegetables, fruit and protein. Make sure that all your fats are healthy ones like olive oil and canola oil.

Losing 20 Lbs in 2 weeks isn’t the easiest thing in the world but if you believe in yourself and are willing to put in a little effort, I’m positive the you can do it.

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What Foods Cause Acne Breakouts?

The old adage, “you are what you eat” cannot be truer than when it comes to common causes of acne. Often individuals who do not consume a healthy diet or whose diet lacks the proper amount of critical vitamins and minerals suffer from acne problems.

Remember, you body must be healthy before your skin can be healthy, so strive to eat a well balanced diet, and dedicate yourself to an active lifestyle in order to enjoy unblemished, smooth, and glowing skin.

If you are experiencing skin problems, instead of treating your body’s largest organ with harsh chemicals or taking medications that may interfere with your other prescriptions, look first at the nutrition value of your current diet. Work to improve your skin and protect yourself from acne by following these guidelines.

——>Banish Fats, Oils, and Sugars

Often times, consuming a diet high in fats, oils, and sugars can wreck havoc on an individual’s skin. Just as these unsavory additions to your diet can cause other issues seen in your body, what you eat directly affects the quality of your skin.

Most people have experienced a break out after binging on junk food or fast food, most of which is high in fat, sugar, carbohydrates, and oils. In order to stop break outs associated with eating this unhealthy food, begin to replace these items in your diet with foods that are natural and healthy.

——>Avoid Popular Misconceptions

Many individuals are under the misconception that eating certain foods can cause or worsen their acne condition. The most popular food to blame for bad skin is undoubtedly chocolate. Chocolate lovers will take great pleasure in noting that no one

specific type of food–including chocolate–has been proven to cause or worsen acne in individuals. However, you should enjoy your chocolate sparingly, as your entire diet can definitely affect the quality of your skin’s appearance, even though one

particular item may not be the trigger.

——>Try Organic Foods

When looking to change your diet for the better, take care in including fresh, wholesome foods into your new lifestyle. Many individuals have found great success in incorporating organic foods into their diet, since these items lack any added chemicals, preservatives, or potential toxins that can affect both your body and your skin.

Furthermore, structure your diet around fresh fruits and vegetables, most of which contain necessary vitamins that will positively affect your entire body. Also, you may want to avoid eating meat products high in fat, since fats can be quickly

be stored in your system, lasting long after that greasy burger has been digested.

——>Consider Vitamin and Mineral Supplements

Many individuals do not receive the properly daily recommended dose of vitamins or minerals in their diet. For this reason, you should look into including supplements in your daily health regimen. Remember, before consuming any medications or supplements of any kind, be sure to consult your primary health care provider to ensure the dosage is proper and the medication will not negatively interact with your current prescriptions.

Too, you may want to find a solid multi-vitamin that is specified for your gender, age, or activity level. Be sure to look for supplements that include Vitamin E, a necessary vitamin when it comes to the health of your skin.

——>Hydrate Your Body

Unless you are drinking at least eight eight-ounce glasses of water each day, you are not hydrating your body to a healthy extend. Most individuals are not properly hydrated and their skin pays the price. If you find your skin is dull, ashy, flaky, itchy, or excessively dry, you are not drinking enough water to benefit your body.

Hydrated skin is fresh and glowing, so you should drink up to experience these great effects! Also, drinking the proper amount of water on a daily basis will also benefit your overall sense of health. Avoid drinking sodas or sugary sports drinks, since the added sodium and sugar can be detrimental to your healthy lifestyle.

By following the above guidelines for clear skin, you can actively work to maintain healthy looking skin that is free of acne. If you find yourself suffering from acne or other skin conditions, focus inward instead for a treatment of this problem instead of slathering your skin with potentially harmful creams or lotions that may cause more harm that good. By eating a

proper diet, you will ensure your skin is as healthy as you are.

Scott J. Patterson is the owner of Acne Care Information, a newsletter filled with fr*e acne advice and resources. To learn how you can conquer your acne and improve your self-esteem, check-out the following link:

http://www.acne-care-information.com/in.html

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How To Get Rid Of Fruit Flies With A Homemade Fruit Fly Trap

Anyone who has ever left a few bananas sitting out or forgotten to change their garbage knows all too well the problem with fruit flies. It seems that once they’ve invaded your kitchen, you can’t get rid of them. You can scrub, clean, remove tempting fruit and spray the garbage can with disinfectants, but they always come back. You can’t help but cringe just looking at them.

We have always had problems with fruit flies, with one of the main reasons being that we live in an apartment and by law – must recycle. Because of where we live, we have to keep our recycling containers inside until they can be disposed of once a week. If the recyclables aren’t cleaned well enough after being used, they make a perfect breeding ground for fruit flies. They love bits of rotting food remnants and seem to thrive in even the smallest amount. When fruit flies move in, they just don’t want to leave and will lay eggs in and on anything they can find – fruits & vegetables left on the counter, sink drains, garbage disposals, empty bottles & cans, garbage bags, and even mops and rags.

A Few Fun Facts About Fruit Flies:

- Can lay up to 500 eggs at a time

- Their entire lifecycle is complete in about a week

- While considered mainly a pest, they have the potential to contaminate food with dangerous bacteria

We all know that removing the food, getting rid of the garbage & cleaning up plays a big role, but we also know what it’s like to move a piece of fruit and have a swarm of fruit flies fill the air only to escape your attempts at killing them. Where are they gonna go? Obviously the ones flying around can’t be easily captured or killed, so they’ll linger about until they find some other place to lay eggs and the whole cycle starts again.

In all my attempts, I found the best way to capture and remove the ones that escape is to create a simple trap using a jar, plastic wrap and a piece of food. Here’s how it works:

1. Get a small jar you don’t plan on using again ( like a baby food jar or something similar ) and wash it out well. Make sure it is not a jar with a funky smell such as a used pickle jar or anything that use to have strong spices. You want a clean, odorless jar.

2. Take a chunk of banana and place inside the jar. This is why you want a clean, odorless jar – so that the banana smell won’t be overpowered by other not-so-tempting smells. Banana seems to work the best, but you can experiment.

3. Fit a piece of plastic wrap over the top of the jar, making sure that it fits tight and well sealed around the edges. Then take a pen or pencil and poke 4 to 5 holes in the plastic, just big enough for a fruit fly to fit into. Once a fruit fly crawls in, it can’t get out. You would think they would just fly back out through the holes, but they won’t!

4. Place the jar in an area where you have seen the most fruit flies. Depending on the amount of fruit flies you have, you can expect to start seeing the jar fill up within just a few hours. After 24 hours, you will discover just how bad your fruit fly problem is!

This simple, inexpensive & safe method works perfectly and if you don’t want the jar on public display, you can always slip it behind the garbage can, in the cupboard or even under the sink (Just don’t forget about it!). You will want to empty the jar every 3-4 days before any eggs have a chance to hatch. While adult fruit flies can’t easily escape through the holes, their maggots can very easily, and besides that – they are disgusting to see crawling around in the jar. You don’t want to see these things crawling on your counter!

Cleaning out the jar shouldn’t be a problem. If you have a kind heart, you can choose to let them go outside. Personally, I spray the little buggers with bug spray, wash out the jar and start the whole process over again if I think there are still some fruit flies left to capture.

For bad fruit fly problems, you will want to use this method for a good two weeks to make sure you’ve captured the majority of fruit flies. You might even want to use a few jars in different places. Before long, your kitchen will be back to normal.

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Injections – How Much is an ml, cc, IU?

In many countries, steroids are legal and even can be purchased over the counter. As a results many of these injectable anabolics are administered by the user. Below is information aiding in the conversion of such drugs. This article does not endorse the use of illegal drugs.

I. U.= international unit. This is a unit used to measure the activity (that is, the effect) of many vitamins and drugs. For each substance to which this unit applies, there is an international agreement specifying the biological effect expected with a dose of 1 IU. Other quantities of the substance are then expressed as multiples of this standard. This also means that this measurment is not based on sheer volume or weight of the substance, but rather the effect.

ml = milliliter. This is a VOLUME measurement. it is 1/1000 of a liter. when talking about water or similar liquids, it is equivalent to one cubic centimeter.

cc = cubic centimeter. This is also a VOLUME measurement. Most syringes measure their capacity in cc’s. If you have a 5cc syringe, it will hold ~5ml of liquid in it.

mg = milligram. This is a WEIGHT measurement. It is 1/1000 of a gram. the amount of chemical substance is often measured in milligrams. For injectable solutions, this will be reported as a concentration of weight to volume, such as mg/ml (milligrams per milliliter). In the case of orally administered substances, the weight of chemical is labeled, athough the actual weight of the pill/capsule may be much higher, because of the use of filler substances. This means that a small pill may be much more potent than a large pill, so don’t judge a pill based on its size, but the actual amount of substance for which it is labeled as.

mcg = microgram = 1/1000 of a mg (milligram) There are one thousand micrograms in one milligram.

Conversion factors:

1000 mcg (microgram) = 1 mg (milligram)

1000 mg (milligram) = 1 g (gram)

1000 g (gram) = 1 kg (kilogram)

1000 ml (milliliter) = 1 liter

1ml (water) = 1cc (water)

1ml (oil) ~ 1cc (oil) (~ denotes approximately equal to)

Examples putting it all together

Say a user has some Drug XYX from two different companies. One is ‘XYX-300′ from QV, and one from BM which is ‘XYZ-100′. Both of these are XYZ DRUG, but they have different concentrations. What this means is….

for the XYZ-300:

if you take 1 ml (one milliliter) of this solution, it will take up ~1cc (one cubic centimeter) of space in the syringe. There will be 300mg (three hundred milligrams) of XYZ in this dosage.

for the XYZ-100:

if you take 1 ml (one milliliter) of this solution, it will take up ~1cc (one cubic centimeter) of space in the syringe. There will be 100mg (one hundred milligrams) of XYZ in this dosage.

If you put the syringes side by side, they appear the exact same, so what is the difference? the XYZ-300 has a concentration of 300mg/ml, while the XYZ-100 only has a concentration of 100mg/ml. This means that the syringe with XYZ-300 has three times (3x) the amount of DRUG XYZ in the same exact volume as the syringe with XYZ-100.

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Cherry Blossom Tattoos – What Do They Mean

Cherry blossom tattoos are some of the most popular tattoo designs for women currently. The beauty and delicate nature of a cherry blossom can’t be denied. In both Japanese and Chinese cultures the cherry blossom is full of symbolic meaning and significance. Before deciding to get a cherry blossom tattoo design it makes sense to understand the symbolism and deep cultural connections and meaning that this tattoo might hold. After all the best tattoo designs are ones that hold a great deal of symbolic significance. Typically the tattoo that is universally regretted is the one that was gotten while out with a bunch of friends just because they were getting one. So don’t fall into the trap and regret your tattoo later in life. Instead if you are planning on getting a tattoo at least take the time to research the symbolism and meaning behind it and see if it speaks to you and if the ideas are significant in your life.

While many people tend to blend and confuse the Japanese and Chinese culture together from lack of knowledge the two are very different in many ways. Therefore the meaning and symbolism that the cherry blossom holds is different in each culture.

Chinese Cherry Blossom

For the Chinese the cherry blossom is a very significant symbol of power. Typically it represent a feminine beauty and sexuality and often holds an idea of power or feminine dominance. Within the language of herbs and herbal lore of the Chinese the cherry blossom is often the symbol of love.

Japanese Cherry Blossom

For the Japanese the cherry blossom holds very different meaning. The cherry blossom is a very delicate flower that blooms for a very short time. For the Japanese this represents the transience of life. This concept ties in very deeply with the fundamental teachings of Buddhism that state all life is suffering and transitory. The Japanese have long held strong to the Buddhist belief of the transitory nature of life and it is very noble to not get too attached to a particular outcome or not become emotional because it will all pass in time.

The fallen cherry blossom is not taken lightly in Japanese symbolism either. It often represents the beauty of snow and there are many connections made in Japanese literature or poetry to a fallen cherry blossom and snow. This also has been extended to the life of a warrior whose life was ended early in battle.

As you can see in both cultures the symbolism and meaning behind the cherry blossom is very significant and powerful at the same time. It is important to think about these symbols and connect this with what your personally believe the cherry blossom represents. If you still want to get a cherry blossom tattoo and the above meaning from the Japanese culture or the Chinese culture do not speak to you or you’re somehow view the cherry blossom in a very different way then it is okay to still get a cherry blossom tattoo. However, it is always important to know the symbolism before getting a tattoo permanently done.

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