WOMEN HEALTH FITNESS

Pelvic floor fitness is an essential to lifelong physical, sexual and emotional health.Yet this area of the body is often neglected by fitness experts. Why are the pelvic floor muscles so important, and why should all women do regular exercises to maximise their fitness?

1.Pelvic floor fitness is the best way of beating stress incontinence.

2.Pelvic floor fitness improves sexual response.

3.Pelvic floor fitness contributes to an easier labour and better recovery after childbirth.

4. Pelvic floor fitness is an excellent defence against urge incontinence, common amongst women in their later years.

5. Pelvic floor fitness is a vital factor in total fitness. XFT-0010 Pelvic Muscle Trainer adopts pneumatic principle and biofeedback technology.It can guide and help females take the initiative to do correct and effective pelvic muscles exercise.Strengthen pelvic floor muscles;Improve the quality of sexual life.It helps people to avoid bladder leaks,incontinent.Many good pelvic floor exercise devices have been available for sometimebut are often hard to track down, particularly for women who want to exercise independently at home.

Exercisers have usually only been available direct from a distributor or from a health professional.Just after giving birth or during the menopause, many women may suffer a deterioration involving the pelvic floor muscle tissues that can lead to bladder control problems – an upsetting situation that can result in humiliation and worry to the individual struggling.

Many females suffer in silence – too worried to describe the matter to a health practitioner – and frequently resort to using incontinence pads…these are not only bulky and sometimes visible under tight clothing – additionally they cost an awful lot of money over time.

BODY EXERCISE

At its most basic, exercise is any type of physical exertion we perform in an effort to improve our health, shape our bodies and boost performance. Obviously that covers a broad range of activities and, luckily, there are plenty to go around whether you want to lose weight, get healthy or train for a sport.

The Benefits of Exercise
I could (and will) go on and on about all the things exercise can do for you, both physically and mentally. The great thing about it is that you don't need much to get the benefits. Even just a few minutes a day can improve your health, well-being and help you:

Lose weight
Reduce stress
Relieve symptoms of depression and anxiety
Reduce your risk of heart disease and certain types of cancer
Boost your mood
Give you more energy
Help you sleep better
Increase bone density
Strengthen the heart and lungs
Improve your quality of life

It's important to remember that motivation doesn't just happen. It's something you make happen each and every day. If you have multiple reasons to exercise, you'll always have something to get you moving, even when motivation is short. The hardest part of exercise is getting started...if you can get that far, you've won half the battle. Some ideas:

Remind yourself of your weight loss goals
Think of a future event to get ready for (a wedding, a vacation, etc.)
Consider how much energy you'll have to get more things done
Imagine how relaxed you'll feel after a workout
Think of your exercise time as the only time you may get to yourself all day
Remind yourself how good you'll feel by following through
Promise yourself a reward for completing your workout
Think of all the diseases and illnesses your workout could protect you from
Remind yourself that this workout is necessary to reach your goal .

BUILD YOUR BODY

If you are looking for a way to improve your golf game, you may want to try a new healthcare system called Body Talk. Body Talk helps golfers by getting all the systems of their body to synchronize. Originally developed by Australian doctor John Veltheim, Body Talk helps the body rid itself of chronic health disorders, mental and emotional obstacles, and has been assisting many professional athletes with all aspects of their games.

This system allows the body to release self sabotaging belief systems and emotions as well as enabling all parts of the body to communicate with each other. This re-balancing helps each player to integrate all aspects of their game and improve performance on all levels.

Body Talk works on the premise that the body works as a symphony. Much like the parts of the body, if any instruments of a symphony are “out of tune,” or under communicating, performance is compromised, and all you are left with is noise. All of the systems and parts of the body need to be synchronized and communicating efficiently to perform well and be at optimum health.
If the body is not balanced, this may lead to poor body awareness and inefficient movement, as well as destructive and emotional patterns. By using biofeedback testing, Body Talk determines what lines of communication within a golfer’s body are underperforming and need to be enhanced. Utilizing the philosophies of western and Chinese medicine, quantum mechanics, and yoga and vedic philosophies, Body Talk determines what the body’s priorities are to achieve maximum performance.

The concept of priorities is what makes Body Talk unique. If you are slicing, or “choking” when the time comes to make the big shot, that is a symptom of some underlying issue. Instead of trying to find the “problem,” Body Talk establishes what the priorities are that need to be addressed to resolve the issue.This may involve synchronizing parts of the brain, nervous system patterns, flexibility and strength patterns, or a belief system such as “I don’t deserve to win.” No matter the issue, Body Talk always seems to help resolve it, often quickly and dramatically.“Body Talk has helped me play pain free for the first time in years” says Matt Seppanen, a professional golfer. “I have had hip pain for a few years and it always inhibited my play after walking a few holes. After a few Body Talk sessions, my body awareness was so much better that my body just seems to sort itself out. I am also amazed at how clear and focused my mind is while I am competing. All of the little things that used to bother me are gone and my focus is incredible.”

FITNESS

1. Medicine ball squat with overhead liftFunctionality: Even though you lift things – like groceries, your kids, and other objects – with your arms, your legs and back are also key players. This exercise strengthens your legs, glutes, lower back, arms and shoulders. Exercise: Stand with your feet wide, holding a light medicine ball in front of you in both hands. Squat down moving your rear back, keeping your knees over your ankles and lower the medicine ball to the floor while keeping your head up and back straight (don’t hunch). Return to a start position and lift the medicine ball up over your head. Repeat squat and lower ball to the ground. Perform 3 sets of 10 repetitions. Increase weight of the ball as you get stronger.

2. Stair climb with bicep curlFunctionality: Whether you have stairs at your house or have to climb them elsewhere, using stairs as part of your fitness program will keep your legs conditioned – not to mention toned. Partnering stair climbs with bicep curls will strengthen your arms and improve your ability to carry things up the stairs. This exercise will also boost your cardiovascular fitness. Exercise: Stand at the bottom of a flight of stairs holding a 5- to 8-pound dumbbell in each hand. Climb the stairs while performing bicep curls. Walk or run down the stairs holding the weights but not doing curls. Repeat 5 to 10 times. Increase the dumbbell weight as your arms get stronger and mix up your climbs by taking two steps at a time for a flight or two.

3. Hip extension with reverse flyFunctionality: This exercise improves your balance and coordination as well as strengthens your upper, mid and lower back, shoulders, glutes and legs. Exercise: Stand tall with a 5-pound dumbbell in each hand. Extend your right leg back and place your toe on the floor keeping your right leg straight. Lean forward slightly at the hips. Lift your right leg behind you as you bring your chest towards the floor and lift your arms straight out forming a T at your shoulders, squeezing your shoulder blades together and keeping your head in line with your neck. Return to start position. Repeat 10 to 15 times for each leg. As you get stronger, increase dumbbell weight and strap 2- to 5-pound weights on your ankles.

4. Diagonal reach with medicine ballFunctionality: When you reach for your boots off the top shelf of your closet, pay attention to how your body moves – one arm reaches up while the opposite leg slightly lifts to the side. This exercise works all the muscles – arms, shoulders, legs – involved in lifting something diagonally overhead as well as lowering it. Exercise: Stand tall holding a medicine ball at your chest with both hands. Lift medicine ball diagonally overhead to the right, straightening your arms, while extending your left leg to the side, making a diagonal line from the medicine ball to your toes. Lower to start position. Repeat 10 to 15 times for each leg. Increase the weight of the medicine ball and strap 2- to 5-pound weights on your ankles as you get stronger.

5. Lunge with back rowFunctionality: This exercise will improve your posture by strengthening the muscles in your upper and mid back, shoulders, and arms while also toning and strengthening your legs and improving your hip flexibility. Exercise: Holding an 8-pound weight in each hand, step your right foot forward and your left foot back, keeping both heels on the floor and feet pointing straight ahead. Bend your right knee until it is over your right ankle. Lower your chest towards your thigh, bringing your arms perpendicular to the floor, keeping your back flat (don’t hunch) – this is your start position. Straighten your right leg, row your elbows back and squeeze your shoulder blades together, keeping your torso angled slightly forward. Return to start position. Repeat 10 to 15 times for each leg. Increase the weight of the dumbbells as you get stronger. This exercise can also be done with a resistance band looped underneath the front foot.

6. Knee lift with lateral raiseFunctionality: This exercise improves your core strength and balance as well as strengthens and tones your shoulders. Exercise: Stand tall with a 5-pound weight in each hand, arms to your sides. Lift your right knee until it reaches hip level while simultaneously lifting your arms straight out to the side to form a T at your shoulders. Hold for 2 seconds making sure your belly button is pulled back towards your spine then lower to start position. Repeat 10 to 15 times for each leg. Increase the weight of the dumbbells as you get stronger.