There are two main types of exercise. Aerobic and Anaeobic exercise. Let’s start with the first one. Aerobic literally means with oxygen. Aerobic exercise has an important distinction; it burns fat as its main fuel. Can anyone find a use for this? Anaerobic means without oxygen. Anaerobic burns sugar as its main fuel. Despite popular myth, exercise doesn’t have to be drastic to provide massive physiological benefits. Even light exercise will burn fat.

Light exercise clears out lactic acid a waste product in the body and stimulates cells to regenerate. To ensure you’re exercising aerobically burning fat rather than exercising anaerobically, it’s important to ensure you do several things as you exercise.

The most important is to breathe deep as you exercise. Breathe in deep into your stomach through your nose, hold it and then exhale hard through your mouth.

Secondly, make sure that you exercise at a level that’s comfortable. Exercise at a level of 710. You should still be able to carry on a conversation while you exercise. Do this for at least 45 minutes a day and notice your energy explode.

Do you think you don’t have time to do this? There is always time. Use the time you would have spent sleeping to replenish your body. I guarantee that you’ll need less sleep. Use the time in your lunch break to exercise. The increase in productivity will have you more on the ball, and save you time through the dramatic increase in productivity. See, with the increased oxygen from aerobic exercise your brain speed and efficiency increases. Ride a bike, walk, swim or play sport.

Rebounding or cellularise as it’s now known is one of the best forms of aerobic exercise around. If you have access to a rebounder, use it. Use any break you have whilst working to engage in some form of movement and deep breathing.

Exercise also strongly benefits the heart. It literally makes it a larger and stronger organ. Deep breathing makes the lungs stronger and larger. Research is now linking exercise to helping benefit and prevent almost every type of disease or ailment. Movement of any joints promotes blood flow and creates energy. Sitting down all day actually robs the body of energy. If you sit down all day its absolutely vital that you promote blood flow, circulation, energy, brain flow and the strength of your heart.

Winter time is depression time for many women. Perhaps it is harder to look at the bright side when days are short, perhaps the holidays and family demands take their toll on us. Of course, depression can also be triggered by lack of thyroid hormone and by use of steroids, high blood pressure drugs, and ERTHRT.

But most often the cause of depression is the belief valid or not that nothing you do makes any difference. Victimization and poverty lock women into depression. More than one-third of all American women have been victims of sexual or physical abuse; and women make up more than two-thirds of all Americans who live below poverty level. Yet our culture frowns on women who express their anger. No wonder depression is a woman’s issue.

Look here, Grandmother Growth motions to you as she spreads her story blanket at your feet. See how depression is deeply woven with anger and grief. When our need for reliable, joyous intimacy is frustrated, and expression of our frustration would endanger us, depression comes and protects us. When there is no way to deal effectively with situations that enrage us, depression comes and helps us quiet our violent impulses.

Depression is not an easy companion on your journey, but she knows much about life. In her bundle, she carries the anger you have carefully frozen with frigid blasts of fear and kept nourished with your pain. She carries your wholeness. She carries your ability to go beyond the pain, your ability to allow your rage to move you into health. She carries your wholeness. Will you let her teach you?”

Wise Woman remedies dont seek to eliminate our feelings, or turn negative ones into positive ones, but to help us incorporate all of our feelings into our wholenesshealthholiness.

Welcome the dark. Cherish the deepness. Give yourself over to a day or two of doing nothing. Then, get up, no matter how bad you feel. Set a goal for the day and meet it. Smile – it releases brain chemicals that make you feel good. Smile no matter what. Do it as an exercise. Hate it while you do it. But SMILE!

Homeopathic remedies include Arum metallicum, for women with frequent thoughts of suicide who feel cut off from love and joy; and Sepia, for women who are disinterested in everything, angry at family and friends, and just want to be left alone.

Its more than idle chatter that depression comes with gray skies and happiness with sunny ones. For emotional health and strong bones get 15 minutes of sunlight on your uncovered eyelids outside, no glasses, no contacts daily. If you cant get out or if the sun doesnt cooperate, wake up 1-2 hours earlier than usual. You can stay in bed, but keep those eyes open.

Sing the blues; dance em too. Women have depended on songs and dances to carry them out of depression for centuries. Dance therapy is more effective than talk therapy for reaching and healing traumatic experiences. Even a single session may have a dramatic effect.

Find your rage and write it down. Get a massage and let the anger move out of the muscles. Volunteer to help change something you are upset about, even a small thing.

St. JoansJohn’s wort Hypericum perforatum lives in very sunny locations and blooms at summer solstice. I call it bottled sunshine. A dropperful of the bright red tincture taken 1-3 times daily has helped many women relieve SAD seasonal affective disorder, move through grief, ease the physical pain of depression, and walk on the sunny side! CAUTION Hypericum in capsules is not as effective and can cause unwanted side effects.

Oatstraw infusion not tea, tincture, or capsules has been an ally for depressed women since earliest times. Gentle Avena nourishes the nerves and helps you remember why life is worth living. To make an infusion Brew one ounce by weight of dried herb that’s a cup by volume in a quart jar filled to the top with boiling water. Steep for at least four hours, then strain and refrigerate your infusion. Drink as many cups a day as you wish. Or make an oatstraw bath by adding two quarts of infusion to your bath water.

Garden sage Salvia is an ancient ally for emotionally-distressed women. In some societies, only crones were allowed to drink the brew made from the nubbly leaves at least partly because it delays menses and dries up breast milk. Make an infusion see oatstraw; drink by mixing a few spoonfuls of the dense brew into hot water or warm milk; add honey to taste. The undiluted infusion keeps for weeks refrigerated.

Behavioral and interpersonal therapies are as effective as drugs in relieving depression. Not only that, two-thirds of those who simply read about therapy improve significantly.

Thirty minutes of aerobic exercise, especially soon after awakening, has been shown to help women whose depression is resistant to all treatments, including drugs.

Sleep less. If you are a woman who overproduces a normal depression-causing substance which accompanies sleep you will feel depressed and often find it difficult to wake up. Sleeping more will only compound the problem. Instead, stay up all night once a week. If you cant cope with no sleep, even mild sleep deprivation such as sleeping five hours or less for two nights in a row dramatically decreases depressive symptoms in some people.

Low levels of calcium, zinc, and B vitamins are associated with depression. Get more by eating more cheese and yogurt, more garlic and mushrooms, more whole grains and beans.

Lack of vitamin B12 doubles the risk of severe depression for older women. This critical nutrient, found only in animal products, is destroyed by tofu and soy beverage. Drink real milk, eat real cheese, eat meat at least occasionally and watch your mood improve

1600 mg of SAM-e A-adenosylmethionine relieved the symptoms of moderate depression as well as imipramine, but no better than Hypericum St. J’s wort. CAUTION Of the brands tested by Consumer Reports, only Natrol, Nature Made, TwinLab, and GNC passed all tests.

Avoid hormone replacement – ERTHRT – if you’re depressed; it’s strongly associated with an increase in suicide attempts.

Women who used to take lithium say they have gradually switched over to skullcap Scutellaria lateriflora. A dose of infusion is one cup250 ml or more per day; of fresh plant tincture is 5-8 drops twice a day; of the dried plant tincture is a dropperful1 ml several times a day. CAUTION Skullcap can make you sleepy.

For women whose depression resists all other therapies, electro-convulsive treatments ECT, previously known as shock treatments, have been updated with special care taken to minimize harm. The women I spoke with who were using ECT told me it was incredibly effective, and the side-effects, including severe memory loss, acceptable to them.

From doing nothing, to ECT, the range of remedies available to depressed women is enormous. To help you choose wisely, these effective, simple Wise Woman remedies are in order of safety the safest remedies first, and the most dangerous ones last.

Susun Weed
PO Box 64
Woodstock, NY 12498
Fax 1-845-246-8081

Weight training has become a fad nowadays. Individuals who engage in this activity often make the mistake of lifting too much weight too soon. Weight lifters should bear in mind that weight training should be done in moderation to truly achieve its health benefits. Excessive weight training may lead to fatigue and cause injuries. People who want to lift weight should not increase the weight until they can easily complete the eighth repetition of an exercise routine. Weight should gradually be increased to challenge the muscles until it feels hard to complete repetitions. Individuals who cannot lift eight times in a row should use lighter weights because lifting too heavy too soon may stress the muscles and cause injury. In addition to this, the same set of muscles should not be worked out on consecutive days because the body needs time to rebuild itself. For a complete workout routine, cardiovascular exercises like running, brisk walking, or swimming should be done after weight training or on days where one does not have to lift weights.

Some tips on proper weight training include the following

Do warm-up exercises. Repetitive, slow, and gentle movement such as walking for a few minutes or slowly going through the motions of a couple of the weight-training exercises, minus the weights. This may help circulate blood to your muscles and reduce the risk of an injury.
Stretch your muscles. After you have completed all the exercises in the sequence, gently stretch all of the muscles you have just worked on.
Do slow repetitions. Perform each exercise slowly 810 times. A slow repetition means taking about 3 seconds to lift the weight, 1 second to rest, then 3 seconds to lower the weight. Repeat for the opposite leg or arm, when necessary.
Dont hold your breath. Breathe regularly during weight training. For example, take a deep breath in, then breathe out slowly as you lift the weight; breathe in as you lower the weight. Do not hold your breath while lifting or lowering the weight.
Pain should not be felt. You should need to exert strong effort when lifting the weights in these exercises, but remember to stay within a range of movement that does not cause you pain. Pain during exercise may be an indication that there is something wrong with one’s exercise routine.
Rest. Do resistance or weight training exercises three times a week. A non-weight training day between weight training days should be done to give the muscles ample time to rest and recover.
Injury during weight training is inevitable. Some of the precautions that can be done when one encounters an injury is taking a rest from weight lifting and undergoing physical therapy. Tramadol, a synthetic pain reliever may be taken to relieve the pain and discomfort that can be experienced with injuries. Tramadol side effects are milder compared to other pain relieving drugs out in the market. These side effects may include nausea, constipation, dizziness, headache, drowsiness, and vomiting. Individuals should consult their doctors before taking this medicine. Though Tramadol side effects are mild and bearable, may not be used by individuals with certain health conditions and medical history. This drug may also interact with other drugs which may lead to development of more unwanted side effects.

Before engaging in fitness programs like weight training, individuals who want to improve their health are encouraged to seek the advice of doctors and other health specialists. Engaging in weight training exercises not approved by health professionals may do more harm than good. Understanding proper weight training may lead to improved overall health and well-being.