Health and Fitness

Browse articles by category.

Stationary bikes: upright vs. recumbent

So, you have decided to buy a stationary bike. Now, should you purchase either an upright or a recumbent model? Upright cycles put the exerciser in a position similar to a regular bicycle and are good for exercisers who want a more intense workout. However, if you have back problems or are unsteady sitting that high, you might be more comfortable on a recumbent cycle. On a recumbent cycle, the exerciser sits as if in a chair with the legs pedaling out front of the body. The recumbent position gives more support to the back, is more stable, and takes pressure off of the groin area.

Cycling for Health and Fitness

From 6 to 16 years old, bicycling is the main form of transportation for kids. But after 16, with a driver's license, we forget the benefits of bicycling. Cycling is a great cardiovascular workout that can be done safely without the pounding on the joints, feet, hips, and back that you get from running or aerobics. Cycling is a great addition to most fitness programs and can be done by all individuals - kids, teens, adults, and seniors!

No Helmet? Don't Ride

Bicycle helmet - do's and don'ts
A bicycle helmet only works if you wear it correctly. Here's the lowdown on bicycle helmets, from choosing a bicycle helmet to avoiding common helmet mistakes.

It's a beautiful day for a bike ride. You fill your water bottle, lace up your shoes and head out. The thought of a head injury doesn't even cross your mind — but it should. Without a bicycle helmet, you're taking a chance that may cost you your life.

Why wear a bicycle helmet?

Spinning

Spinning is a popular work-out available in most fitness facilities. Usually there are 10-20 stationary cycles set up in a room and an instructor leads a group in the spinning workout. The spinning workout is meant to simulate riding a particular outdoor course. Some spinning rooms have video screens so the participant can 'see' their riding course, while other spinning facilities have special lighting designed to increase motivation. While most facilities say that spinning is for everyone, the workouts can be very intense.

Female Athletes and ACL Injuries

Over 95,000 anterior cruciate ligament (ACL) tears occur each year(2). When you stop or turn quickly, this important tissue keeps the thigh bone (femur) from slipping forward over the shin bone (tibia) (1). Interestingly, many studies have shown that female soccer, basketball, and volleyball athletes have an ACL injury rate that is two to four times higher than males (5, 6). Most scientists agree that there are several factors that cause females to suffer more ACL injuries.

The Need to be Flexible

The Facts about Flexibility
Many people think fitness consists solely of strength and the ability to run long distances. Not so. An equally important part of fitness is flexibility. Flexibility is our ability to move a joint through the full range of motion. This allows us to do many basic daily movements such as standing up from a sitting position. Therefore, it is important that everyone maintain flexibility. The easiest way to maintain or increase flexibility is through a proper stretching program.

Why You Should Go To Court ----- For Sports!

Is your exercise getting boring?

Physical Activity + Seniors = Better Mental & Physical Health

Physical Activity is for all ages It is well known that physical activity has numerous health benefits. One of the recent Surgeon General's reports states clearly, "Exercise reduces the risk of dying prematurely" (11). Somewhat unappreciated is physical activity's positive effect on mental well-being, especially in older adults. Physical activity can help offset the isolation and depression that many individuals feel as a result of age-induced changes in their physical and/or social situation (3).

What are you waiting for? Strength Training is for Everyone!

"Strength Training." The phrase probably causes you to have visions of large, heavily muscled people straining against stacks of weight plates in some musty gym. In actuality, the incorporation of strength training into your workout routine, regardless of whether you are male or female, can lead to several important health benefits and can be done with many items available in your home.

Health Benefits

What's a mangosteen?

There is a legend about Queen Victoria offering a reward of 100 pounds to anyone who could deliver to her the fresh fruit. Although this legend can be traced to a 1930 publication by fruit explorer, David Fairchild, it is not substantiated by any known historical document. In his publication, "Hortus Veitchii", James Herbert Veitch says that he visited Java in 1892, "to eat the Mangosteen. It is necessary to eat the Mangosteen grown within three or four degrees of latitude of the equator to realize at all the attractive and curious properties of this fruit."

An ultra-tropical tree, the mangosteen must be grown in consistently warm conditions, as exposure to temperatures below 0°C(32°F) for prolonged periods will generally kill a mature plant. They are known to recover from brief cold spells rather well, often with damage only to young growth. Experienced horticulturists have grown this species outdoors, and brought them to fruit in extreme Southern Florida.

Due to ongoing restrictions on imports, mangosteen is not readily available in certain countries. Although available in Australia, for example, they are still rare in the produce sections of grocery stores in North America and Europe. Following export from its natural growing regions in Southeast Asia, the fresh fruit may be available seasonally in some local markets like those of Chinatowns. Mangosteen and its related products, such as juices and nutritional supplements, are legally imported into the United States, which had an import ban until 2007.

Mangosteens are readily available canned and frozen in Western countries. Without fumigation or irradiation as fresh fruit, mangosteens have historically been illegal for importation in commercial volumes into the United States due to fears that they harbor the Asian fruit fly, which would endanger U.S. crops. This situation, however, officially changed on July 23, 2007 when irradiated imports from Thailand were allowed upon USDA approval of irradiation, packing and shipping techniques. Freeze-dried and dehydrated mangosteen arils can also be found.

From 2006 to present, private small volume orders from fruits grown on Puerto Rico are being filled for American gourmet restaurants who serve the aril pieces as a delicacy dessert. Beginning in 2007 for the first time, fresh mangosteens are also being sold for as high as $45 per pound from specialty produce stores in New York City.

Before ripening, the mangosteen shell is fibrous and firm, but becomes soft and easy to pry open when the fruit ripens. To open a mangosteen, the shell is usually scored first with a knife; one holds the fruit in both hands, prying gently along the score with the thumbs until the rind cracks. It is then easy to pull the halves apart along the crack and remove the fruit. Rarely in ripe fruits, the purple exocarp juice may stain skin or fabric.