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A variety of selected videos and online resources below for Abs Exercises

Fitness and Bodybuilding Workouts for Health and Fitness in India!

For health & fitness enthusiasts, professionals & businesses!

Get found easily using Health Fitness India site!

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Abs Fitness Motivation

I watch several videos and then share those which seem to cover valuable details.

Also, kindly note that the different videos might cover the different valuable details and hence before doing an exercise, it'll be best to watch all related videos and consult a personal trainer and a general doctor since I'm neither of those two but a fitness enthusiast who shares valuable resources to save time and effort of people.

There's a search bar on the top right side of this page to find more on the site.

You're welcome to add your videos through your blog posts.

Best,

Shakti

Warm ups: mobility exercises will prepare the body to move quickly and efficiently

http://www.pponline.co.uk/encyc/warm-ups-mobility-exercises-will-prepare-the-body-to-move-quickly-and-efficiently-345#

Top 10 Exercises Done Incorrectly and that How to Do Them Correctly by NHS

www.nhs.uk/Livewell/fitness/Pages/Top-10-gym-exercises-done-incorrectly.aspx

Workout For A Slim Waist

Exercise and Workout for Sexy ABs! Reasons why its important

8 Min Abs Workout, how to have six pack (HD Version)

10 Min Abs Workout -- At Home Abdominal and Oblique Exercises

Standing Abs Exercises - 10 Minute Standing Abs Workout

6 Pack Abs & Tight Round Butt - Glute Workout

Rob Riches - How to get Insane Ripped Six Pack ABs

Rob Riches - Insane Definition for Lower Abs

How to get V-cut abs - Rob Riches

Frank Medrano - Abs Slicing Exercises for RIPPED ABS!!!

The Real Way To Lose Belly Fat

Ab Exercise for Strong Deadlifts

Notes From Readings

Abdominal exercises such as traditional crunches can help you flatten your stomach by tightening your muscles. However, they won't help you "spot burn" any fat that's covering up the muscles, and they won't get you the best results on their own. Combine a series of exercises to boost the effectiveness of your routine.

Also, the American Council on Exercise says traditional crunches activate less muscle activity than many other forms of abdominal exercises.

http://www.livestrong.com/article/384287-do-crunches-help-to-flatten-your-stomach/

Bicycle crunches specifically target the side abdominal muscles called the internal and external obliques. These muscles are commonly left out of most abdominal and core strengthening routines.

Bicycles are one of the most effective exercises to strengthen your tranvserse abdominis, rectus abdominis and obliques.

http://www.livestrong.com/article/540887-what-muscles-do-bicycle-crunches-work/

To better isolate your rectus abdominus and oblique muscles, complete the crunch movement with your feet up. Placing your feet up on a bench or exercise ball with your knees bent will limit the ability of the rectus femoris to become involved. You can also hold your legs directly up toward the ceiling.

According to a 2001 study commissioned by the American Council on Exercise, the vertical leg crunch is among the most effective abdominal exercises for developing your rectus abdominus and obliques.

http://www.livestrong.com/article/454471-the-muscles-targeted-by-crunches/

So for bodybuilders, eight-time Mr. Olympia Arnold Schwarzenegger recommends crunches over situps in "The New Encyclopedia of Modern Bodybuilding." However, many athletes who require not only abdominal strength but hip strength still perform situps. Find out exactly which muscles situps use to decide if it's the best exercise for you.

http://www.livestrong.com/article/545582-what-muscle-is-used-to-do-situps/

Situps and crunches are both common exercises performed to work the abdominal muscles. While these exercises are very similar, there are a few small differences that should be taken into account when deciding which exercise is best for your own personal fitness goals.

While situps are primarily considered a safe exercise, they may not be appropriate for everyone. The strong use of the hip flexors during situps can make them dangerous for individuals with weak abdominal muscles or a history of low back problems. If you find that situps create a pull or pain in your lower back, opt instead for crunches or half-situps in which your lower back never leaves the floor. These exercises will strengthen your abdominal muscles while protecting and maintaining spine health. Once your abs are stronger, you can begin to introduce complete situps into your workout routine.

http://www.livestrong.com/article/441343-situps-vs-crunches/

For health and fitness professionals and businesses

Get found easily on Health Fitness India WEBSITE

I was recently told by a very senior skin specialist to apply sunscreen when I go out in sun. I've applied sunscreen before but not regularly. So I thought of finding quality articles on sunscreen which I'm also sharing here for you in India and worldwide. Please note that I'll keep sharing related articles in the comments:

Please note that the following is an exact copy paste of the text from

http://www.aad.org/stories-and-news/news-releases/sunscreens-remain-safe-effective-form-of-sun-protection

I've highlighted points to try and make it easier for you to read the following text:
Sunscreens remain safe, effective form of sun protection

SCHAUMBURG, Ill. (May 23, 2011) -

The American Academy of Dermatology (Academy) today reiterated the safety and effectiveness of sunscreens to protect against the damaging effects from exposure to ultraviolet (UV) radiation. As one component of a daily sun-protection strategy, sunscreen is an important tool in the fight against skin cancer, including melanoma, the deadliest form of skin cancer.

Unprotected sun exposure is the most preventable risk factor for skin cancer. More than 3.5 million new cases of skin cancer will be diagnosed in the United States this year, affecting 2 million people. At current rates, one in five Americans will develop skin cancer in his or her lifetime. About 75 percent of skin cancer deaths are from melanoma, and the incidence of melanoma has been rising for at least 30 years.

“Scientific evidence supports the benefits of sunscreen usage to minimize short and long-term damage to the skin from UV radiation and outweighs any unproven claims of toxicity or human health hazard,” said Ronald L. Moy, MD, FAAD, president of the Academy.“To reduce the risk of skin cancer and premature aging, dermatologists continue to recommend generously applying a water-resistant, broad-spectrum sunscreen ― that protects against both types of ultraviolet radiation (UVA and UVB) ― with an SPF 30 or higher, in conjunction with other sun-safe practices such as limiting sun exposure, seeking shade, and wearing sun-protective clothing, hats and sunglasses.”

Sunscreen products contain one or more active drug ingredients -- compounds that absorb, scatter or reflect UV light -- and are regulated as over-the-counter (OTC) drugs by the U.S. Food and Drug Administration (FDA). The FDA has several safety and effectiveness regulations in place that govern the manufacture and marketing of all sunscreen products, including safety data on its ingredients. However, recent media reports have questioned the health risks of some sunscreen ingredients, specifically oxybenzone and retinyl palmitate, as well as the use of nanotechnology in sunscreen.

Oxybenzone is one of the few FDA-approved ingredients that provides effective broad-spectrum protection from UV radiation, and has been approved for use since 1978. “Contrary to recent reports, available scientific literature and decades of public use does not support a link between oxybenzone in sunscreen and hormonal alterations, or other significant health issues in humans,” stated Dr. Moy. “The FDA has approved oxybenzone in sunscreen for use on children older than six months, and dermatologists continue to encourage protecting children by playing in the shade, wearing protective clothing and applying broad-spectrum sunscreen.”

Retinyl palmitate is a form of vitamin A (retinol), but is not an active drug ingredient in sunscreen. When used in sunscreen, retinyl palmitate serves cosmetic purposes as an antioxidant to improve product performance against the aging effects of UV exposure, or to enhance product aesthetic qualities. Despite recent concerns from in vitro (test tube) studies and one unpublished report using mice, “topical and oral retinoids are widely prescribed to treat a number of skin diseases, such as acne and psoriasis, and there is no published evidence to suggest either increase the risk of skin cancer in these patients,” said Dr. Moy. “In fact, oral retinoids are used to prevent skin cancers in high-risk patients such as those who have undergone organ transplantation.” Dr. Moy also added that “unlike more potent prescription forms of vitamin A, there is no evidence to suggest that use of sunscreen with retinyl palmitate poses comparable risks.”

The broad-spectrum sunscreen active ingredients titanium dioxide and zinc oxide leave a white residue on the skin following application when used in a larger particle form. However, when these active ingredients are converted into nanoparticles – smaller, lighter molecules – they appear to vanish on the skin, do not leave a residue, and retain and enhance their ability to block UVA and UVB light.

“While widespread use of nanotechnology in medicine is currently under evaluation, one of the main benefits of nanoparticles in sunscreens is that the small molecules can provide more protection and more even coverage on the skin’s surface than larger particles,” said Dr. Moy. “Considerable research on the use of nanoparticles on healthy, undamaged skin has shown that the stratum corneum – the outermost layer of the skin – is an effective barrier to preventing the entry of nanoparticles into the deeper layers of the skin. Titanium dioxide and zinc oxide have a long history of safe use in sunscreens and offer good options for broad-spectrum UV protection.”

There has also been concern that sunscreen use prevents the synthesis of vitamin D by the skin. Vitamin D is an essential nutrient that is vital for strong bones and a healthy immune system. The Academy recommends that an adequate amount of vitamin D should be safely obtained from a healthy diet that includes foods naturally rich in vitamin D (e.g., dairy products and fish), foods/beverages fortified with vitamin D (e.g., fortified milk and fortified cereals), and/or vitamin D supplements -- and not from UV exposure. The Academy recently updated its position statement on vitamin D based on the published review of the increasing body of scientific literature on this vitamin conducted by the National Academy of Sciences Institute of Medicine (IOM).

“Unprotected UV exposure to the sun or indoor tanning devices is a known risk factor for the development of skin cancer. Since sun exposure is responsible for vitamin D production in the skin, wearing sunscreen can decrease the skin's production of vitamin D, but alternative and safer options are available to obtain your vitamin D,” states Dr. Moy. “Individuals who properly and consistently wear sunscreen or use other UV protective measures, and are concerned about their vitamin D, should discuss obtaining sufficient vitamin D from foods and/or vitamin supplements with their doctor.”

The FDA is continuing to work on addressing requirements for UVA coverage in sunscreens and considering sunscreen labeling changes to help the public make knowledgeable decisions about protecting themselves from the dangers of sun exposure. “Dermatologists recommend the use of broad-spectrum sunscreen products to protect against UVA and UVB rays and we rely on the FDA to confirm the safety of the products,” said Dr. Moy. The American Academy of Dermatology currently awaits the FDA’s final ruling to provide the most current information.

“Despite any concerns over the use of sunscreen, they are an important component of a daily protection plan, as dermatologists understand the limitations of clothing and minimizing sun exposure. There are many sunscreen products available that meet the Academy’s recommendations, and consumers need to be comfortable with their choice of product in order to use it routinely”, Dr. Moy added. “Since allergic and other reactions can occur, individuals should read the product’s labeling carefully, use as directed, and seek the advice of their dermatologist in using sunscreens and any product applied to the skin. The American Academy of Dermatology will continue to monitor scientific evidence related to sunscreen ingredients and their effectiveness to help guide patients and the public.”

Headquartered in Schaumburg, Ill., the American Academy of Dermatology (Academy), founded in 1938, is the largest, most influential, and most representative of all dermatologic associations. With a membership of more than 17,000 physicians worldwide, the Academy is committed to: advancing the diagnosis and medical, surgical and cosmetic treatment of the skin, hair and nails; advocating high standards in clinical practice, education, and research in dermatology; and supporting and enhancing patient care for a lifetime of healthier skin, hair and nails. For more information, contact the Academy at 1 (888) 462-DERM (3376) or www.aad.org.

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From http://www.cdc.gov/hiv/topics/basic/index.htm 

HIV is spread primarily by:

• Not using a condom when having sex with a person who has HIV. All unprotected sex with someone who has HIV contains some risk. However:
  • Unprotected anal sex is riskier than unprotected vaginal sex.
  • Among men who have sex with other men, unprotected receptive anal sex is riskier than unprotected insertive anal sex.
• Having multiple sex partners or the presence of other sexually transmitted diseases (STDs) can increase the risk of infection during sex. Unprotected oral sex can also be a risk for HIV transmission, but it is a much lower risk than anal or vaginal sex.
• Sharing needles, syringes, rinse water, or other equipment used to prepare illicit drugs for injection.
• Being born to an infected mother—HIV can be passed from mother to child during pregnancy, birth, or breast-feeding.

Less common modes of transmission include:

• Being “stuck” with an HIV-contaminated needle or other sharp object. This risk pertains mainly to healthcare workers.

• Receiving blood transfusions, blood products, or organ/tissue transplants that are contaminated with HIV.  This risk is extremely remote due to the rigorous testing of the U.S. blood supply and donated organs/tissue.

• HIV may also be transmitted through unsafe or unsanitary injections or other medical or dental practices.  However, the risk is also remote with current safety standards in the U.S.

• Eating food that has been pre-chewed by an HIV-infected person.  The contamination occurs when infected blood from a caregiver’s mouth mixes with food while chewing.  This appears to be a rare occurrence and has only been documented among infants whose caregiver gave them pre-chewed food. 

• Being bitten by a person with HIV. Each of the very small number of cases has included severe trauma with extensive tissue damage and the presence of blood. There is no risk of transmission if the skin is not broken. 

• Contact between broken skin, wounds, or mucous membranes and HIV-infected blood or blood-contaminated body fluids. These reports have also been extremely rare. 

• There is an extremely remote chance that HIV could be transmitted during “French” or deep, open-mouth kissing with an HIV-infected person if the HIV-infected person’s mouth or gums are bleeding.

• Tattooing or body piercing present a potential risk of HIV transmission, but no cases of HIV transmission from these activities have been documented. Only sterile equipment should be used for tattooing or body piercing.

• There have been a few documented cases in Europe and North Africa where infants have been infected by unsafe injections and then transmitted HIV to their mothers through breastfeeding.  There have been no documented cases of this mode of transmission in the U.S.

HIV cannot reproduce outside the human body. It is not spread by:

• Air or water.

• Insects, including mosquitoes. Studies conducted by CDC researchers and others have shown no evidence of HIV transmission from insects.

• Saliva, tears, or sweat.  There is no documented case of HIV being transmitted by spitting.

• Casual contact like shaking hands or sharing dishes.

• Closed-mouth or “social” kissing.

What are HIV and AIDS?

HIV is the human immunodeficiencyvirus. It is the virus that can lead toacquired immune deficiencysyndrome, or AIDS. CDC estimates that about 56,000 people in the United States contracted HIV in 2006.

There are two types of HIV, HIV-1 and HIV-2. In the United States, unless otherwise noted, the term “HIV” primarily refers to HIV-1.

Both types of HIV damage a person’s body by destroying specific blood cells, called CD4+ T cells, which are crucial to helping the body fight diseases.

Within a few weeks of being infected with HIV, some people develop flu-like symptoms that last for a week or two, but others have no symptoms at all. People living with HIV may appear and feel healthy for several years. However, even if they feel healthy, HIV is still affecting their bodies. All people with HIV should be seen on a regular basis by a health care provider experienced with treating HIV infection. Many people with HIV, including those who feel healthy, can benefit greatly from current medications used to treat HIV infection. These medications can limit or slow down the destruction of the immune system, improve the health of people living with HIV, and may reduce their ability to transmit HIV. Untreated early HIV infection is also associated with many diseases including cardiovascular disease, kidney disease, liver disease, and cancer.  Support services are also available to many people with HIV. These services can help people cope with their diagnosis, reduce risk behavior, and find needed services.

AIDS is the late stage of HIV infection, when a person’s immune system is severely damaged and has difficulty fighting diseases and certain cancers. Before the development of certain medications, people with HIV could progress to AIDS in just a few years. Currently, people can live much longer - even decades - with HIV before they develop AIDS. This is because of “highly active” combinations of medications that were introduced in the mid 1990s.

No one should become complacent about HIV and AIDS. While current medications can dramatically improve the health of people living with HIV and slow progression from HIV infection to AIDS, existing treatments need to be taken daily for the rest of a person’s life, need to be carefully monitored, and come with costs and potential side effects. At this time, there is no cure for HIV infection.

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One of the latest additions to the gyms and athletic training centers is Kettlebells.

A Kettlebell, unlike many other fancy & latest gym equipments is a no non-sense and nearly complete tool. Using a kettlebell (or a pair) a person can benefit in all areas of fitness like cardio-vascular endurance, strength, flexibility, fat loss, power, speed, anaerobic capacity & conditioning (strength-endurance). It should be noted that a kettlebell alone is not the best choice for specific goals like maximal strength or size. A barbell or a dumbbell can be better tools for that purpose. However, if used in the combination with barbells & dumbbells, kettlebells can really boost your results and improve your other attributes of general fitness as well.

What is a kettlebell?

A kettlebell is a Russian strength & conditioning tool which looks like a cannon ball with a handle. The unique design of the kettlebell allows to insert the hand in the handle and keep the wrist in the neutral position which delays forearm fatigue in the core lifts thereby enabling us to generate more volume. Greater volume ensures greater conditioning and more work done.

What are the exercises that are done using kettlebells?

 Exercises that can done using kettlebells are :

a)      Ballistic lifts : which involve a high degree of movement,  inertia & fluid explosiveness. Eg: swings, cleans, jerks & snatches. These are the power movements involving nearly all the joints of the body hence recruiting more muscles than any other exercise and strengthen the kinetic chain of the body.

b)      High tension lifts : which involves constant tension like the regular strength training exercises Eg:  squats, deadlifts, rows, presses & core exercises. In this way, a kettlebell can mimic the function of the regular dumbbells too. However certain exercises can be done better with the help of kettlebells in a way that they challenge more of the core due to increased stabilization demands. For example : Inverted presses, Turkish get ups, Windmill, Renegade rows etc.

The tension can also be regulated in a single rep by the trainee depending on his goal & the  weight of the kettlebell used.

What are the benefits of Kettlebell training to different categories of people ?

For a person looking for general fitness, a kettlebell alone can give an overall improvement in all attributes of fitness like endurance, stamina, strength, flexibility & improvement in body composition in the least amount of time. Just 3-4 sessions in a week of 40-45 minutes can significantly boost his results.

For a heavy strength trainee or a bodybuilder, one or two added sessions in a week of 10-15 mins with kettlebells can significantly boost his cardio-vascular endurance, conditioning, force generation capacity and also will keep the body fat levels to the minimum.

For athletes, the addition of kettlebells in their training can really boost their conditioning, explosiveness, speed, agility, coordination and balance required for their sport resulting in better performance.

For regular gym goers, kettlebells add variety and fun element in their workouts hence avoids monotony and boredom.

Kettlebells sessions are also a great success in group activity classes and also for children’s fitness programs.

How much space is needed for kettlebell training?

Training with kettlebells does not require much space. A mere 3ft x 3ft space is enough to train with the kettlebells.

What is Kettlebell sport ?

Kettlebell sport (also called Girevoy sport) is becoming very popular around the world. It is one of the toughest sports in the world which involves the elements of strength-power-endurance and requires tremendous anaerobic threshold and mental toughness.  Efforts are being made to bring this sport to Olympics.

There are 2 main events – Biathlon (Jerk first and then Snatch later) & Long cycle (Clean and Jerk in every rep).  Men use 2 kettlebells in Jerk & Long Cycle and 1 kettlebell in Snatch. Women use 1 kettlebell for all the events. The person who does maximum reps in the allotted 10 mins without keeping the kettlebell down is the winner.

-Abhinav Malhotra (IKSFA kettlebell sport coach & IKFF certified in kettlebell training ; International Kettlebell Sport athlete)

Genetic  Risk Assessment of diabetes is the assessment to live long life. You can say this assessment helps you in leading the life with your ways just suggesting some great alternatives within the report depending upon your general details filled in the system which would help in reducing risk of complications of diabetes.

Now, you would think why it is so important to go for diabetes risk assessment scoring system, but this is really essential to find out your risk of diabetes developing in the body which can cause many complications of diabetes.

Specifically it found that lowering and maintaining more constant blood sugar levels reduced the risk of eye disease by 76%, kidney disease by 50%, nerve disease by 60% and cardiovascular disease by 35%. These complications are responsible for a reduction in the life expectancy of a newly diagnosed insulin dependent diabetic by about one-third.

World Health Day

is celebrated on 7 April

to mark the anniversary of the founding of WHO in 1948.

The theme for 2013 is

high blood pressure.

From http://www.who.int/world-health-day/en/

About high blood pressure

High blood pressure – also known as raised blood pressure or hypertension – increases the risk of heart attacks, strokes and kidney failure. If left uncontrolled, high blood pressure can also cause blindness, irregularities of the heartbeat and heart failure. The risk of developing these complications is higher in the presence of other cardiovascular risk factors such as diabetes. One in three adults worldwide has high blood pressure. The proportion increases with age, from 1 in 10 people in their 20s and 30s to 5 in 10 people in their 50s. Prevalence of high blood pressure is highest in some low-income countries in Africa, with over 40% of adults in many African countries thought to be affected.

However, high blood pressure is both preventable and treatable. In some developed countries, prevention and treatment of the condition, together with other cardiovascular risk factors, has brought about a reduction in deaths from heart disease. The risk of developing high blood pressure can be reduced by:

• reducing salt intake;
• eating a balanced diet;
• avoiding harmful use of alcohol;
• taking regular physical activity;
• maintaining a healthy body weight; and
• avoiding tobacco use.

Goals: Greater awareness, healthy behaviours, improved detection, and enabling environments

The ultimate goal of World Health Day 2013 is to reduce heart attacks and strokes. Specific objectives of the campaign are:

• to raise awareness of the causes and consequences of high blood pressure;
• to provide information on how to prevent high blood pressure and related complications;
• to encourage adults to check their blood pressure and to follow the advice of health-care professionals;
• to encourage self-care to prevent high blood pressure;
• to make blood pressure measurement affordable to all; and
• to incite national and local authorities to create enabling environments for healthy behaviours.