Older adults must exercise more....

Older adults have to exercise more than younger adults in order to maintain their muscle mass.

To examine how much exercise was needed to maintain or increase muscle mass, size and strength in adults aged 20 to 35 years and ages 60 to 75, researchers assigned all participants three sets of resistance training exercises (leg press, knee extensions and squats) three times a week. In the 32-week second phase, participants were divided into three groups: some were assigned to stop resistance training altogether, some were told to reduce training to one day a week, and others were asked to cut down training to one day and one set of resistance exercises (as opposed to three sets) a week.

It was found that in the younger adults, muscle size was maintained in both groups that reduced their training. This was not the case in the older adults, whose muscle size shrank even if they did one to three sets of the exercises one day a week. However, one day of resistance training a week was enough for both younger and older adults to maintain their strength.

The study is the first to suggest that older adults require greater weekly maintenance exercise than younger individuals to maintain resistance-training-induced increase in muscle mass.

Workout on an empty stomach....?

Gym-goers and athletes tend to push themselves on empty stomachs in the belief they'll burn up more fat. 

Most believe in the theory that exercising on an empty stomach will make the body use up fat reserves and covert it into energy instead of the glucose or carbohydrates that may be readily available from a meal or a drink before the workout. But while it seems to make sense, research now shows that exercising on an empty stomach doesn't offer any benefit and may actually work against you. 

According to a recent report published this year in a fitness journal in the US, it has been established that the body burns the same amount of fat irrespective of whether you eat before or after a workout. But the problem arises in the fact that dizzy spells notwithstanding, you will lose muscle by exercising in a state of hunger. The study also found that and without food to help the workout, the intensity of the exercise and the total calorie burn will be reduced. So, that leaves you not only exhausted, but with less muscle and no energy to burn more fat. 

The studies found that when people trained with nothing in their stomachs, about 10 percent of the calories they burned came from protein, including muscle. 

In an earlier study, researchers had found that eating light before a meal was beneficial. Those who consumed 45 grams of carbohydrates before their workouts ended up eating less through the rest of the day. 

Experts now advise a light meal of oats or even a milkshake before a workout will go a long way in extending the benefits of the time spent in a gym. Those pushing the heavy ones in the hope of building muscle are well advised to go the way of egg 'n' milkshake.

Beer Belly??

Tired of your paunch bringing you down? Here is how you can turn your beer belly into six-pack abs

Those who think they don't have time for exercise, it is said, will sooner or later have to find time for illness. For men today, piling on the kilos without squeezing in any exercise routine in a hectic work schedule has meant indiscriminate weight gain and growing obese, which heightens the risk of diabetes, heart disease and cancer among other fatal ailments. 

 In fact, when it comes to losing weight, men have a clear head start over women because of men's higher testosterone levels that help burn more calories and build more muscle — even when resting. Here is how to get started and target some of the key male body blackspots: 

Double chin
A chubby jaw and jowls is a sign you are carrying too much weight overall. Plus the chin is where fat tends to settle more as we age. 

Best fat blaster: Phone trainer app 
Losing fat from all over will help shed flabby jowls, as will toning the neck and under-chin muscles. Try using a personal fitness app on your mobile phone to get motivated, to get moving. Your own pocket 'trainer' is cheaper than a real one. It can also tell you how often you need to work out, based on your calorie intake that day. 

Top move: The Goldfish 
With your head straight, simply open and close your mouth like a goldfish. Then, tip your head back as far as is comfortable for your neck, open and close your mouth. You will feel the tension beneath your chin. Repeat 10 times daily. 

Arm flab 
It is not only women who get bingo wings. As men age, the skin can lose some elasticity and fat can collect on the underarms. 

Best fat blaster: Kettlebells 
A new kind of free-weight, kettlebells can be used to upgrade any workout. They have their centre of gravity in the middle, which means they not only tone arm muscles, they also force the 'core' stomach and back muscles to work harder. 

Top move: Bicep curl 
You can use any arm weights for these — even a two-litre bottle of water will do. Hold your weights down by your sides with your palms facing upwards. Without moving the upper part of your arms, slowly bend your arm and bring the weights up to your shoulders. Repeat 12 times, doing three sets.

Moobs 
The chest area is another man-fat magnet, so it's no surprise that men have problems with this portion once they pass 35 and sport what is popularly known as 'man boobs'. 

Best fat blaster: bikram yoga 
Yoga done in a heated room is not just for girls. In fact, this hardcore style of yoga gives your body a proper workout. 

Top move: Press ups 
Lie face down on the floor with your hands by your chest. Your elbows should be bent with your palms completely flat and facing forwards. Raise your body off the floor by straightening your arms, keeping your body straight. Hold for a second, lower your back down, keeping abs tensed. Repeat 12 times. 

Beer belly 
Beer belly gets its name for good reason — booze is packed with calories. But male muscle structure means all men have a readydefined six-pack — even if it is currently hiding under several layers of fat. 

Best fat blaster: Skipping 
Skipping for 10 minutes can burn a good deal of calories. It uses nearly every muscle and will shift hardto-reach belly fat in no time. 

Top move: Tummy tenser 
Lie flat on your back and lift your legs into the air so they are as close to 90 degrees from the floor as possible, pulling in your ab muscles as you go. Lower your legs a little and hold for a count of 10, then lower a bit more and hold again for 10. Then lower them till they are almost touching the floor and hold again. Finally, bring your legs up to your chest and rest. Repeat three times. 

Love handles 
That stubborn spare tyre is all thanks to a man's higher levels of testosterone, which causes fat to be stored around his middle. 

Best fat blaster: EA Sports Active 2 game 
Similar to Wii Fit, but also available on the Xbox 360 and PS3, this home workout set features real sports, including basketball and boxing. It uses leg and arm motion sensors to wirelessly track your training. 

Top move: Alternating sit-ups 
Lie flat on your back with your knees bent. Put your hands behind your ears and sit up, aiming your left elbow at your right knee. Next, sit up again but this time aim your right elbow to your left knee. Continue switching sides like this 15 times. 

Puny pins 
Unlike women, men don't tend to carry a lot of fat on their legs, but being unfit can lead to the dreaded 'chicken leg' syndrome. 

Best muscle toner: Playing footie 
There's nothing better than football for strengthening and shaping legs. A recent study found middleaged men who still played regular football had a lower risk of heart disease and depression. 

Top move: Power lunges 
Stand with your feet apart and knees bent. Step forward so your front leg is one-stride from the back foot. As you do so, lower your body, then spring back to your starting position, pushing through the heel of your foot. Then repeat on the other side. Do 30 repetitions.

Cycling is not just an Exercise?

The debate on global warming heats up, the agenda is clear: A non-polluted environment and good health. Deny as much as you do, but there's a hidden concern amongst today's generation on where we are heading and in what condition. In our own ways, we are looking for ways to healthy living. Here's a viable option that's also an enjoyable one! 

Remember the old days where we could just ride away with a bicycle to almost any part of the town? If you visit a place like Puducherry (Pondicherry) and Chennai, there are still a good number of people riding bicycles. It's not just fun, but also healthy.  This is not only the best form of exercise, but also eco-friendly. If you are dreaming of a healthy future for the next generation, then perhaps you would consider this. 

Why cycling? Well, this is one of those exercises that doesn't exhaust you but pumps more energy. It also builds your stamina. Besides, don't you think it's the most convenient cost-effective way ofexercising? Visiting gym everyday demands time, energy to reach the place and a lot of money of course! Cycling on the other hand, can be done in the vicinity of your neighbourhood whenever you find time. Also, it's a one-time investment! And you could cycle with friends and also family members of all age groups. Not just that, it tones your entire body as you are utilising most parts of your body.  And for all those who are struggling to lose that stored fat in your body, here's a fun way. The best part about cycling is that it can be seen as a sport rather than a form of exercise. And mind you, cycling is still one of the popular sports in some countries. 

Cycle your way to health: Cycling is a cardio exercise which keeps the heart stronger, tones the body, helps lose weight and increases the supply of blood and oxygen in the body. There are many cardio exercises which may help improve body stamina but cycling is by far the most effective. It is often said that with cycling, the risk of heart diseases, diabetes, obesity and blood pressure can be reduced to a great extent. That apart, it's a great stress buster. Make cycling a habit not just for that toned body but also for lifting your spirits. Cycling does rejuvenate you and enhances your mood. Like any other forms of exercise, cycling releases endorphin which has positive effects on our mood. Hence after cycling for a great distance, you feel refreshed instead of feeling tired. Cycling also reduces the risk of fracture during a fall or an accident and helps maintain the strength and coordination. With regular cycling, the strength of the legs improve. 

For a better tomorrow: We all crib about bad weather, nature's fury, but do little about how we can reduce the danger levels. Automobile manufacturers are coming up with eco-friendly cars. But how about an eco-friendly, cost-effective (read fuel-efficient) and portable mode of transport? Yes, the bicycle is perhaps the best way to reduce/cut emission levels. Best thing is you can easily carry it wherever you go! Incorporate this change in your routine and you can definitely contribute to preserving our eco-system. You may love to flaunt your car, but there's no harm in dedicating a day for a better tomorrow. And why not when it can save you from respiratory diseases like asthma? 

How to select a cycle? 
There is no rule of thumb to select the cycle for you. Only remember to choose the one where your feet reach the ground when halted; this reduces the risk of falling off the bike. Prefer a cycle with gear when cycling towards higher grounds, this way you reduce the stress on the thighs and cut the risk of muscle tear. 

Do it the right way 
With the excitement of owning a new cycle, we ride long distances. This tires the entire body. It's better to start off with a 30-minute cycling for the first week and then gradually increase the time. And do wear protective gear like helmet, knee guard and the ankle guard to prevent any damage to your body 

Clearing your nose with a neti pot

Origins of the Neti Pot
The word “neti” is Sanskrit for “nasal cleansing,” used in Ayurvedic traditions, which harness a more natural approach to healing and wellness. Also known as a “nose bidet” (although I prefer neti pot, thanks), it essentially provides a way to pour warm water into your nose, which stimulates your sinuses and clears out mucus.
Do we really need it?
Generally, your sinuses are built to be able to clean themselves, and if not, we give it a little help by blowing our nose. But if you experience blockage or sinusitis, the neti pot is an option.

How to use it:

• Fill the neti pot with warm water and add in a quarter teaspoon of non-iodized salt. Stir until dissolved.
• Stand over a sink, and tilt your head to one side.
• Place the end of the spout of the neti pot into your top nostril.
• Be sure to breathe through your mouth.
• Tip it (like pouring tea) until the water flows slowly into your nostril and out the other.
• Let flow for about 20 seconds.
• Switch sides.
• Breathe.

Do note, if you have certain nasal or sinus issues, first check with your physician, specialist and naturopath to see if the neti pot is right for you. For more information on the neti pot, explore Jala Neti, a website dedicated to the details.