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Wednesday, September 5, 2007
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   Wednesday, September 5, 2007

Exercise Ball vs. Office Chair
Many people are ditching their office chair and using an exercise ball instead. Advocates call it "active sitting" and claim it can improve posture, work the core muscles, burn more calories and reduce low back pain. If you've tried it you know it's not easy.
Is sitting on an exercise ball really better than using a traditional office chair? One study at the University of Waterloo, Ontario, Canada looked at torso muscle activation, spinal load and stability, and overall pressure distribution from the buttocks and thighs while sitting.
The researchers concluded there was no difference in the amount of muscle activation between the ball and the chair. The same was true for spinal stability and spinal loads. They did, however, find that participants moved around and changed position more on the ball.
According to the research, you should remain skeptical about reaping any rewards from using a ball versus your chair. Additional study needs to be done regarding the effects of prolonged ball sitting and the reactions of the smaller, deeper core muscles.
Since research shows that muscle activation is similar in a chair or on a ball, then why does sitting on the ball seem so much harder? Research shows it may be due to the distribution in forces of the lower body. When you sit on a ball more of your lower body is in contact with it's surface as compared to the chair. This could result in discomfort from greater tissue compression.
The current research does not support the superiority of using an exercise ball at work so don't pitch your office chair just yet. If you do decide to try a ball choose the right size. Your thighs should slope downwards slightly. An improperly sized ball can cause muscle imbalance and even pain. Also, gradually increase the amount of time you sit on the ball. Start with about 30 minutes and work up from there. If you feel discomfort on the ball go right back to your trusty chair.
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Dr. Lanny Schaffer is an Exercise Physiologist, and the President of The International Fitness Academy. For more cutting edge fitness ideas go to http://www.aerobic-exercise-coach.com


Circadian Rhythm Disturbance
Anyone who has traveled has experienced jet lag--that groggy realization that while your day is beginning in Philadelphia, Pennsylvania, the night you just left in Eugene, Oregon is hardly over. Jet lag is an inconvenient reminder that the body is set to a 24-hour clock, known by scientists as circadian rhythms, from the Latin, "about one day."
An internal biological clock is fundamental to all living organisms, influencing hormones that play a role in sleep and wakefulness, metabolic rate, and body temperature.
Disruption of circadian rhythms not only affects sleep patterns but also has been found to precipitate mania in people with bipolar disorder (manic-depressive illness).
Other types of illnesses also are affected by circadian rhythms; for example, heart attacks occur more frequently in the morning while asthma attacks occur more often at night in those who are deprived of sleep.
Although biological clocks have been the focus of intensive research over the past four decades, only recently have the tools needed to examine the molecular basis of circadian rhythms become available.
Early studies pointed to an area of the brain, the hypothalamus, as the location of the circadian pacemaker in mammals. More recent findings show proteins called cryptochromes, located throughout the body, are also involved in detecting changes in light and setting the body's clock.
Researchers have found that imposing too early school start times on children requires unrealistic bedtimes to allow adequate time for sleeping.
Early school start times for adolescents are frequently associated with significant sleep deprivation, which can lead to academic, behavioral, and psychological problems, as well as increased risk for accidents and injuries, especially for teenage drivers.
Completing our understanding of biological clockworks will lead to better treatments for diseases affected by circadian rhythm, as well as to methods of coping with disrupted sleep patterns.
I am intimately connected to the joys and perils of Circadian Rhythm Disruption because I work Night Shift--otherwise know as The Grave Yard Shift, as a nurse in a Labor and Delivery unit.
I have been doing this for the past three years plus.
What must you do to survive and take care of yourself if you, too, must embrace the reality of working hours that the majority of people avoid and shun?
1) Commit to taking care of yourself, getting everyone in your household to respect the fact that you must sleep.
2) If you come right home and go to bed, sleep usually comes quickly. So determine to sleep as soon after returning home as you can.
3) People find that if they don't sleep right away, a kind of mania sets in. A sort of phenomenon occurs where memory fades and where you laid your keys may never resurface in your mind--again!!
4)Discover rest, meditation, loving kindness and a gentle approach with yourself and everyone in your life!
5)Sleep aids may not be helpful, as they tend to create a "hangover" effect. I've tried several, but have found that my energy is not in synche afterwards.
6) Make your bed a sanctuary.
7)Think of your bed as a sacred space, where day dreaming can eventually result in changing the world!!
8)Use soothing music, nature sounds, entrainment tapes especially geared for relaxation, and be lulled into a peaceful sleep.
9) Think of sleep as a joyful discipline, and engage in it, knowing that your body, mind and spirit thanks you!!
I must emphasize here that I have chosen to work night shift.
Why?
1) The people I work with on this shift are all in the same sort of painful place as I am--in that we all struggle with sleep, or the lack thereof--and we have compassion for one another.
2) As a result of this compassion, the team effort is unsurpassed.
3) We openly love one another.
4) We have deep and intimate conversations at 3 am and sort out all the world's problems.
5) We make each other laugh!!
6) We grieve together when a a fellow nightshifter leaves us and goes to day shift.
7) We're tough!!
8) We're flexible!!
9) And no one messes with us!!! Development of self-worth is a pre-requisite to working this shift!
"Circadian Rhythm Disturbance" and all the dire predictions surrounding it, can all be overcome by having a positive and creative attitude about Life and what can be conceived in the imagination and forged in the world.
I may not sleep as much as I used to, but in the process old ruts are gone, my perspective is altered, and an expectant attitude has replaced all preconceived notions that disruptions in my sleep pattern is a negative "problem".
I now see sleep deprivation as a welcomed alteration in my overall conditioned now zero-conditioned world view.
Afterall, it's all in how you look at it--not in what science, your mother or even what your doctor tells you!!
So I've chosen to seek counsel from within, and Feel Good, no matter what the circadian rhythm specialists say!

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Kate Loving Shenk is a writer, healer, musician and the creator of the e-book called "Transform Your Nursing Career and Discover Your Calling and Destiny." The book is designed to stimulate nurses to love their work and to prevent on-the-job-burnout. Click here to find out how to order the e-book: http://www.nursingcareertransformation.com
Check out Kate's Blog at: http:nursehealers.typepad.com
Kate's Lens is now available: "http://www.squidoo.com/katelovingshenk"
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Leg Exercises - Leave the Chicken Legs at Home and Develop Walk Away with Legs that WOW.
Leg Exercises are crucial in developing a strong, lean, firm physique. Too often guys skip these in favour of concentrating on the upper body. Women skip them for fear they'll end up with chunky legs. That's all hog wash. You need to do leg exercises to gain muscle tissue be it mass or lean, and they are crucial in cutting weight and burning fat.
The reason for this has little to do with your muscles and more with your nerves. In order to stimulate the body into adapting and building lean muscle tissue you need to stress as much muscle as possible. The leg exercises below are designed specifically to stimulate the body into just that. Without The leg exercises below are among the best of the best and will stimulate tone and strengthen your whole lower body. It's one of my secrets to quick body transformation. Treasure it and apply it. Let's get to it.
The Bodyweight Squat
1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair.
3. Your upper body will lean forward slightly and your hips will shift backwards while going down.
4. Remember to keep your knees from going out in front of your toes while squatting.
5. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.
The Dumbbell Squat
1. Position the dumbbell on side of your body
2. Start by placing feet shoulder width apart and holding your arms out in front of you.
3. Proceed to squat down like you are going to sit in a chair.
4. Your upper body will lean forward slightly and your hips will shift backwards while going down.
5. Remember to keep your knees from going out in front of your toes while squatting.
6. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.
Leg Press
1. Position yourself in the machine with your shoulders and back flat against the pad. Place your feet closer than shoulder width apart on the platform.
2. Start with your knees bent to a 90 degree angle.
3. Exhale, bearing the weight on the heels of your feet while straightening your legs. Inhale; slowly return your leg to the starting position.
4. Repeat as required.
Leg Curl
1. Position yourself with your back on the floor. Place your hands at your sides with the palms down on the floor.
2. Pace the heel of one foot on top of a Stability Ball
3. The other leg should be held in the air above ball. Raise your hips off the floor by pushing your heel down into ball.
4. Curl the ball towards the glutes by flexing at the knee.
5. Your hips should remain off floor.
6. Return to start position.
7. Remember to maintain stability of ball by utilizing muscles in the trunk and core.
8. To increase difficulty, raise hands up over chest.
There you have it, some of the best leg exercises you can do. Have fun, work hard and enjoy showing off pins that will get wolf whistles and legs a Greek God would be proud of

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Paul J.O’Brien is the head trainer of the top 1% ranked fitness website http://www.isometric-training.com, where you can get FREE exercises guides, e-books, training and diet advice as well as learn hundreds of new animated exercises to show you how to get the body you want in the time you have. Click here to get your free animated training guide NOW!