What is gas exchange?

Gas exchange is the process of swapping one gas for another.
It occurs in the alveoli of the lungs.
Oxygen diffuses into the capillaries from the air in the alveoli and carbon dioxide diffuses out of the capillaries and into the air in the alveoli. 

Functions of the different parts

The trachea or windpipe is made of muscle and elastic fibres with rings of cartilage.
The cartilage prevents the tubes of the trachea from collapsing.
The trachea is divided or branched into bronchi and then into smaller bronchioles.
The bronchioles branch off into alveoli.

These tubes are lined with mucous-secreting cells and tiny hairs called cilia.
The mucous traps bacteria, dust and viruses.
The cilia beat and create an upward current.
This moves the mucous up and into the oesophagus.
Here it goes to the stomach.
When we clear our throats we force the mucous away from our vocal cords.
This is often called coughing.
It is used to get rid of irritants and excess mucous from our respiratory system.

The lungs are a spongy structure where the exchange of gases takes place.
Each lung is surrounded by a pair of pleural membranes.
Between the membranes is pleural fluid, which reduces friction while breathing.
The bronchi are divided into about a million bronchioles.
The ends of the bronchioles are hollow air sacs called alveoli.

There are over 700 million alveoli in the lungs.
This greatly increases the surface area through which gas exchange occurs.
Surrounding the alveoli are capillaries.
The lungs give up their oxygen to the capillaries through the alveoli.
Likewise, carbon dioxide is taken from the capillaries and into the alveoli.

Body cells use the inhaled oxygen obtained from the alveoli of the lungs.
In turn, they produce carbon dioxide and water, which is taken to the alveoli and then exhaled.
These exchanges occur as a result of diffusion.
In each case the materials move from an area of high concentration to an area of lower concentration.

The alveoli are well suited for the important job they have.

There are about 300,000,000 alveoli per lung!

That means there is a great surface area for gas exchange.

Also, the walls of the alveoli as well as the capillaries are very thin so that the gases can diffuse readily.

When the blood picks up the diffused gases the gases are carried to their destinations.

Most of the oxygen is carried by the haemoglobin in the red blood cells with only a small % dissolved in the plasma.

Carbon dioxide and water are carried in the plasma of the blood.

Breathing

Breathing exchanges gases between the outside air and the alveoli of the lungs.

Lung expansion is brought about by two important muscles, the diaphragm and the intercostal muscles.

The diaphragm is a dome-shaped sheet of muscle located below the lungs that separates the thoracic and abdominal cavities.

The intercostal muscles are located between the ribs.

Nerves from the brain send impulses to the diaphragm and intercostal muscles, stimulating them to contract or relax.

When the diaphragm contracts, it moves down.

The dome is flattened, and the size of the chest cavity is increased.

When the intercostal muscles contract, the ribs move up and outward, which also increases the size of the chest cavity.

By contracting, the diaphragm and intercostal muscles reduce the pressure inside the lungs relative to the pressure of the outside air.

As a consequence, air rushes into the lungs during inhalation.

During exhalation, the reverse occurs.

The diaphragm relaxes and its dome curves up into the chest cavity, while the intercostal muscles relax and bring the ribs down and inward.

The diminished size of the chest cavity increases the pressure in the lungs, thereby forcing air out.

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Variety Pineapple Fruit Benefits for Health Body

Pineapple fruit may not be as popular fruits in general such as apples, oranges , or bananas . However, the pineapple also has health benefits that are not less great with these fruits. Generally, pineapple fruit is often processed into jam or juice. For maximum benefit, you can also eat them straight in a fresh state like other fruits.

For health benefits of pineapple

There are several benefits of pineapple fruit for health, and they are as follows:

Prevent bloating

Pineapple contains bromelain, a substance that can help break down food so as to reduce bloating in the stomach . In addition, these substances are also considered effective in reducing postoperative inflammation, reduce pain due to osteoarthritis , and help relieve swelling due to nasal sinusitis infection.

Helps prevent cancer

Carcinogenic contained in pineapple fruit known to be effective in reducing the risk of cancer. Carcinogenic substances play a role in protecting the healthy cells in the body from damage. The number of damaged cells in the body can lead to premature aging and encourage the arrival of various diseases.

Help bone health

Pineapple contains essential minerals such as calcium and manganese that can help maintain bone health and strengthen connective tissue. University of Maryland Medical Center says that manganese also plays a role in the metabolism of fats and carbohydrates, helps the absorption of calcium, and regulate blood sugar. In addition, manganese is important to maintain the function of the nerves and the brain.

Prevent blood clots

Fruit that tastes sour-sweet and refreshing it can also prevent blood clotting. In addition, the pineapple fruit has a role in producing hemoglobin in the body. Pineapple contains copper, in which the body lacks these substances if it can lead to anemia, decreased white blood cell levels, thyroid problems, and osteoporosis .

Against free radicals

Pineapple contains vitamin C which is very high. World's Healthiest Foods noted that vitamin C is an important antioxidant role in helping to protect the body from free radical damage. In addition, vitamin C can also help reduce the risk of atheroclerosis, colon cancer, and reduce inflammation in joint diseases.

Other benefits of pineapple:

• In addition to strengthening bones, minerals contained in pineapple can help strengthen gums and teeth, and keep it healthy.
• Just like carrots , pineapple also contains beta-carotene which is useful in improving the quality of vision.
• Pineapple fruit contains fiber and micronutrients that can give the effect of fuller for longer. So indirectly, pineapple fruit can help to control and lose weight .

That's some pineapple fruit for health benefits. If you have certain conditions such as having allergies or diabetes, you should consult your doctor first before eating pineapple fruit.

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5 Vitamins That Can Prevent Acne and Dispelling

Acne can be triggered because of the stress , either mental or physical. Research shows that consumption of vitamins can be overcome or prevent acne. Vitamins and minerals are believed to have powerful antioxidant, which can help to remove impurities from the skin, particularly in the area of ​​acne are.

You can get the vitamins and minerals naturally by eating nutritious foods. Alternatively, you can also take supplements if necessary. To note, do not go overboard in taking them because it can negatively affect the body. There are 5 vitamin that is believed to prevent and repel acne, such as:


1. Vitamin A
Vitamin A is an antioxidant that is very important in maintaining and improving mucous membranes. Moreover, vitamin A can also help remove toxins. Vitamin A acts against acne by reducing oil production and tighten protective tissue. This vitamin can be found in fruits, vegetables, margarine, milk, butter, fish, and eggs.
2. Vitamin B2
Vitamin B2 or Riboflavin is a vitamin that also plays a role in the fight against acne and helps improve the health of skin , nails , and hair. Safe dose of vitamin B2 daily intake is 150 to 200 mg. In addition to supplements, you can get this vitamin in the nuts , soybeans, milk, spinach, and mushrooms.

3. Vitamin B6
Pyridoxine or vitamin B6 is a vitamin which is good for acne. Vitamin B6 intake as much as 1.7 to 1.9 mg per day was sufficient to prevent acne. Vitamin B6 works by boosting the immune system, so that it can help prevent and fight against bacterial skin infection. In addition to supplements, you can get vitamin B6 in garlic , spices, wheat, and rice.
4. Vitamin C
Vitamin C is beneficial in preventing infection, improve immunity, improve tissue growth, prevent cell damage, and prevents fat. No wonder if vitamin C can help fight acne. As an antioxidant, vitamin C has a role in producing collagen and remove toxins in the body . Vitamin C is easily obtained, ranging from supplements to healthy foods like oranges , tomatoes , kale, broccoli , lemon, paprika, and so forth.
5. Vitamin E
Vitamin E has strong antioxidant properties and can fight free radicals in the body. This vitamin also has anti-aging properties and helps regenerate the skin from within. Vitamin E helps the skin so it looks brighter, cleaner, and ageless . Taking vitamin E at a dose of proper also help prevent acne. In addition to supplements, vitamin E can be obtained from green beans , sunflower seeds , and olives.

Those are some vitamins that can help prevent and repel acne. Further consult your doctor about the safe limit daily intake of these vitamins in order to get good results and avoid unwanted side effects.

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Food and Beverage Antidote Dengue Fever

Dengue fever or dengue fever is a disease caused by the dengue virus. This virus comes from the bite of Aedes aegypti mosquito species and into the human circulatory system. There are various factors that cause this type of mosquitoes can breed, one of which is the lack of keeping the environment clean. If you have been hit by dengue fever, there are some foods and drinks that can help fight this disease. What is it? Check out his review below ..

Food & Beverage Effective Against Dengue Fever

1. Orange

Citrus fruit enriched vitamin C that can help boost the body's antibodies. This in turn will speed up the recovery process. In addition, citrus fruits can also help the digestive health of dengue fever.

2. Papaya leaf

According to the doctors, papaya is a good food for dengue patients because it is considered effective against dengue virus. Eating papaya is one of the natural ways to treat dengue fever.

3. Herbal tea

The dengue fever patients are also advised to consume herbal teas. Herbal tea is one of the best drink to reduce fever. This is because generally enriched herbal tea ginger and cardamom.

4. Coconut water

Dengue fever patients are usually susceptible to dehydration. Therefore, drinking coconut water is a good way to recharge minerals and electrolytes lost when the body is dehydrated.

5. Vegetable juice

Vegetable juice also includes one drink that is highly recommended to be consumed by people with dengue fever. Vegetable juice in question is a mixture of cucumber, carrots , and other green vegetables. Experts say that the juice is made from organic vegetables contain a myriad of nutrients that are useful in speeding up the healing process of patients with dengue fever.

6. Fruit juice

In addition to vegetable juices, fruit juices rich in vitamin C also provide benefits for the immune system. Increasing the immune system will have a positive impact on the recovery process. You can make juice fruit contains vitamin C such as oranges, papaya, strawberries, kiwi , guava, or cantaloupe. You can also consume lemon juice is considered effective in expel toxins from the body due to dengue virus.

7. Milk

Milk contains a number of essential nutrients such as vitamins, protein, and mineral complexes. These nutrients are very useful in the fight against the virus that causes dengue fever.

8. Porridge

When you want to fight the virus that causes dengue fever, one of the best food is pureed. Porridge provide an energy source for the body DHF patients. In addition, the slurry including food most easily digested and contains a number of health benefits.

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Plants antidote Environmental Pollution Around Home

The air is fresh, clean, and free of pollutants around the house has an important role in supporting health.Many ways to achieve this goal. The experts suggested that plants utilize to obtain good air quality. Plants are placed around the house, including in the room (indoor) can provide benefits in the form of clean air and quality.

8 Plant Type antidote Pollution

There are at least 8 species of plants are recommended to be planted and placed around the house.Utilization of these plants allows air inside the home become more healthy, clean, and fresh. The plants are fairly easy to find and most have several components such as roots, leaves, and beneficial bacteria in the soil to clean up toxic air.

Toxins that can be expelled is formadehyda and benzene. Formadehyda is a substance that can cause irritation to the eyes, throat, and nose. While benzene is an organic chemical compound which is often found in cigarette smoke.

The few plants that are recommended for planting in the home environment are:

1. Peace Lily 

Spathiphyllum or better known as the peace lily flower easily found in tropical areas such as Southeast Asia and some countries in the Americas. Plants have white flowers are beautiful and useful in reducing harmful substances such as chloroform, alcohol, and acetone, which are found on the office stationery.

2. Suji (Dracaena) 

Suji is an annual herbaceous plant where the leaves are often used as a natural dye for food. The leaves provide the color green is much more concentrated than the fragrant pandan leaves. This plant also has anti-pollutant properties making it beneficial to keep the air clean and healthy.

3. Bamboo palm 

This plant needs bright light in order to thrive. Bamboo palm thrives in moist areas and do not really need a lot of water. Although sometimes invite insects or spiders, this plant serves to absorb toxins. To prevent the arrival of the animals, spray pesticides.

4. English Ivy 

This plant is useful to absorb poluten. In addition, English Ivy can also help reduce stress and beneficial to help overcome asthma . Even some minor research shows that this plant has anti-cancer properties and antioxidants.

5. Sri fortune (Aglaonema) 

Ornamental plant of the tribe-talasan taro is quite popular and known by other names such as Aglaonema or Chinese evergreen. Sri windfall to the various pollutants. Associated Landscape Contractors of America through his research revealed that this plant has anti-bacterial effects by suppressing the population of harmful bacteria and mold spores by 50 percent.

6. Tongue-in-Law 

Also known as sanseviera, tongue-in-law is a plant that can be grown indoors as it does not require much water and sunlight. Adaptability of this plant is very high and drought resistant. Based on the research of NASA, the tongue-in-law containing pregnan glikosid, the active ingredient that is useful to break down pollutants into amino acids, sugars, and organic acids. Thus, these pollutants are no longer harmful to humans. In addition, the tongue-in-law could also absorb radiation from electronic equipment that is in the room.

7. Other plants 

Other plants that can absorb pollutants is Chrysanthemum (Chrysanthemum flower) and Gerbera Daisy (Daisy Flower). These plants used for reducing the levels of pollution from pollutants such as formaldehyde, benzene, and Trichloroethylene.

Actually there are many other plants that can be grown and placed around your home, but some plant species that have been described are at least able to represent. Hopefully this article useful.

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5 Simple Ways to Maintain Heart Health

Liver or liver is one of the most important organs in the body. The liver has a vital role, the toxins present in the body. If the liver is not functioning or working well, then the poison will not be filtered properly, so this could potentially affect the function of the other limb. Keeping the liver healthy is the best way in order to be able to function and work properly. So how?

Some simple ways health care

There are some simple ways that you can do to stay healthy heart, are as follows:

1. Drinking lemon water 

Drinking water mixed with lemon juice can force toxins to exit the body. Lemon can help improve liver detoxification capabilities. Lemon contains citric acid which can encourage bile ability to remove toxins .

2. Eating vegetables 

Eating vegetables is also assessed on a regular basis can help maintain heart health. Vegetables such as broccoli and onions contain sulfur that the body needs to improve liver detoxification.

3. Supplements for heart 

To maintain heart health, meet the needs minerals to your daily eating healthy foods that are rich in magnesium, potassium , calcium, selenium, manganese, zinc, iron, sodium, and copper. These minerals are very menting to detoxify the body. You also can meet the needs of the mineral supplements that cater to health care.

4. Avoid Alcohol 

Hearts will continue to function properly until you consume alcohol. Alcohol will make the heart work harder to filter and remove toxins. Therefore, you should stay away from alcoholic beverages.

5. Massage 

Gently massage performed in the liver and the gall bladder is also assessed to help improve blood circulation to the heart. This in turn can make the heart function and work optimally.

Given the vital role of the heart, then you are required to maintain the health of the liver in order to keep it functioning properly. Hopefully these five ways to be useful and you can apply in everyday life.

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How to Prevent and Overcome Kidney Disease

Health is indeed very, very costly or may not be paid for by the material, we can seek treatment but cannot buy health directly. One of the serious illness that should be avoided is kidney disease.

Previously please read first the characteristics and symptoms of kidney disease in this article.

For those of you who feel the symptoms in the article, do not be too scared because my intention here is not to scare, but it never hurts to do a follow- prevention by way of:

·         Of water consumed. Never frequently drink some herbal unclear origin.

·       Reduce foods that contain fat. Fats supply is considered a disease of cholesterol in the body.

·         Review how her weight as often as possible. The goal is not to avoid obesity.

·         Active health check.

·         Stop smoking

·         Exercise regularly.

Above are a few tips to prevent kidney disease , it is better to prevent than to cure, may be useful.

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New and Natural Ways to Remove Acne Scars

Who does not particularly disturbed by the presence of pimples on the face. Usually for those who want to eliminate acne impatient even squeeze or pull by hand. But apparently habits play a hand in the area of acne can lead to acne will leave scars. The former is usually difficult to remove. Well I will give you some tips to get rid of acne scars that some were already tried alone.

1. Using lime

Orange juice is an effective way to remove acne scars . First make sure your face wash with warm water first How to use it quite easy enough to squeeze lime cotton and usapkkan to acne scars. Let stand for a moment and then wash with warm water, do any before bathing. But the news that I heard turned out with lemon instead make red acne scars.

2. With Tea Dregs

Paste the tea dregs into acne scars. try not to squeeze her but rub gently for 3 minutes. Then rinse with warm water. do every day. So from now on do not throw your tea dregs yes.

3. With egg white

Nutritious egg whites to remove acne scars naturally. With mixed with honey and then smeared around the face. I've tried it and it feels like we pulled that skin feels tight. 

4.With Betel Leaves

It turns out in addition to treating eye minus betel leaf can also cure acne scars. Take some young betel leaves and wash with running water and mash until smooth / liquid. Brush the acne scars on the face with crushed betel leaves earlier. Do not forget to clean your face with warm water before it spread. let stand until dry. After that wash your face with plain water and pat dry with a face towel. Perform routine 3 times a week.

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Quick Ways To Treat Thrush

How to Quickly Treating Thrush - Thrush is a mouth wound in a very disturbing, all activities associated with the mouth area becomes very difficult to do, like eating up talk. However, there are several ways to treat thrush without certain drugs. Like what? Please read more tips:

Using Coffee Powder

Simply by applying a little coffee powder gets thrush, let stand a few minutes then rinse.

Leather Trunk with Cashew

How to make it not too difficult. Simply by setting up water guava bark as much as 10gr and wash then mash until smooth. Once you enter into the smooth half a glass of water. Strain the water and use to rinse.

Gargling with salt water

Gargle with warm water mixed with salt three times a day to heal canker sores. But be careful, when salt touches the sore area sprue it tolerable.

Spread onion and papaya
Apply directly to the wound ulcer drugs can also speed up the healing process. Use raw onion, papaya or tea bag directly on the wound canker sores.

Drinking yogurt

Yogurt control the balance of bacteria in the mouth and body. With this, you can speed up the healing process.

Expand Drinking Multivitamin

Increase consumption of vitamin B, vitamin C, iron and folic acid also plays a role in preventing canker sores and heal wounds.

Expand Drinking Water White

Possibility, canker sores are also caused by the lack of body fluids due to the heat inside. So, drink more water than ever before.

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How to Quickly Eliminate Scars

How to Quickly Eliminate Scars - All people must have hurt on the body, either because of a sharp object, or bump / rubbing hard with a rough surface. In addition to causing pain, another issue that arises is the emergence of these scars are very disturbing and make you look less attractive, especially the scars are located around the area of the face. As with wounds, scars if not treated properly it can scar-old can / can not be completely lost.

However, there are some tips and tricks to get rid of scars with natural and traditional way, namely:

With lemon water - rub lemon juice on the scar and let stand until dry. Lemon juice works as a natural bleaching agent, but do not use excessive and should not be used in the long term due to liquid lemon contains citric acid which can cause skin damage.

Using cucumber   - Cucumbers have a lot of content of silica that can add a lot to the production of collagen and is also able to prevent the appearance of wrinkles. The trick is to wash it with clean cucumber, then cut the cucumber and blend until smooth. Next live dab in the scar throughout the night.

With honey   - It is very easy, just apply honey around the scar. Honey can also be used to heal wounds that are new.

Green Tea / green tea   - Green tea has antioxidants that have a scientific name Epigallocatechin Gallate (EGCG). And it turns out the antioxidant content have greater power than vitamin E, which helps your skin akinerja. You just drank it right away, but you can also use warm water and then compress on your scars.

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The Characteristics of Brain Cancer and Symptoms

If you hear the word cancer is the first thing that comes in your mind is a lethal disease. Many organs can develop this cancer one of them is brain cancer.

Headaches may be said is the most common symptom of brain cancer , most people who suffer from it may also not have a tumor. Persistent headache associated with nausea or vomiting, or a headache accompanied by blurred vision, severe headaches that tend to be worse in the morning, weakness, or numbness (numbness), could possibly lead to cancer.

Brain cancer symptoms can include, among others:

- A seizure (new) in adults

- Blurred vision, especially if it is associated with headache

- Hearing loss with or without dizziness

- Gradually loses the ability to speak

- Loss of movement or sensation in the arm or leg is gradually

- Easily swayed / loss of balance, especially if it is associated with headache

- Loss of vision in one or both eyes, especially those that are more peripheral.

Brain cancer can have a variety of symptoms let alone from headaches to strokes. As we know the brain has several different sections which also control different functions, so that the characteristics of this cancer occurrence can vary greatly depending on which section

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Green Coffee Beans, Alternative Medicine Remove Body Fat

You want to lose weight, but you are reluctant to exercise? Maybe this green coffee beans could be an alternative.

Green coffee beans is one of the best options, as it can help a person burn more fat, without any side effects.

Green coffee beans will not make people who eat them feel anxious, nervous, and increased heart rate like ephedra coffee.

Even the green coffee beans actually been appointed in several studies to help lower blood pressure and can increase metabolism.

As reported by Zee News, Thursday (11/07/2013), in the green coffee bean contains natural active compounds that are very important, which is called chlorogenic.

Chlorogenic function is to inhibit the release of glucose in the body, while at the same time can increase your metabolism, and burn fat.

Because green beans are very bitter, researchers suggested to eat them in the form of capsules.

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Exercises for couples

When it comes to exercise, can be the magic number two, you and your partner. Studies have shown that people exercise longer and harder when they are in company. The University of Oxford found that the endorphins released by the activity is significantly better in group trainings that individual. So who better to improve your fitness special person? "When couples work out, they can focus on your goals together," says fitness consultant (and advisor LIVESTRONG.com) Ashley Borden. "It creates a bond between the two." Here are 10 ways that you lovebirds can do together.

Pressure through the tough times

No need to separate in the gym. Your partner may be an observer, making sure that your form is good and you're not supporting too much weight, and can offer encouragement if you're tired. They may also try exercises like squats two in v in medicinal or passed ball with resistance bands, these are good ways to perk up with the help of another. (These exercises and are demonstrated in the video below of the American Council of Exercise, click on "Read more ..." to see it. "

Stretch your limits

Yoga as a couple can strengthen their relationship and practice. The poses that are designed to be together as the double dog looking down (click on "Learn More" to view a demo) allows them to stretch deeper and more completely than could a single person. But these poses also require trust, teamwork and communication. "Yoga with a partner is really good for relationships and that encourages them to stay in touch with each other," says Borden.

Reach new heights

The rock climbing requires support each other, literally. Whether you are climbing a steep wall with protrusions or indoors under your partner keeps your life (or at least keeps your members free of fracture) in his hands. The activity is also good for communication. As you climb, your beloved in the soil acts as a second set of eyes to help you find your next support.

Exercising in a circuit

If the gym is not your thing, you and your partner can get a good workout using only your body weight. Try a round of calisthenics as a couple. Find a kitchen timer and set it to a countdown of 10 minutes, then rotate to sets of squats, pushups and planks. "When you set a timer, you can go at your own pace, instead of trying to stay repetition with each repetition," says Borden. "That way, they are working out together but are trying to improve your time, not your partner."

Go for a run ...

Cardiovascular exercises are best in the company, so go run together. "Establish a destination, amárrense their laces and just go," says Borden. A picturesque place is good. A route with views and a breakfast at the end is even better. If the great outdoors is not an option, go to the gym and roll up on treadmills next to each other. Keep the pace gentle, so that both can hold a conversation comfortably.

Or ... go to the hills

If running is not your thing, hiking is a good way for couples to spend time together to a more manageable pace. Whether you are exploring a new road or a traveling family will have more time to build around and enjoy each other's company. And the activity is for couples who have different physical states. "If one of you are thinking 'is not enough exercise for me,'" says Borden, "The most athletic of the two can put a weight belt to add an extra challenge."

Take a backhand

Do you want to have a competitive streak? Look for two friends and try to double tennis. "The double teams are fun because they are working together as a couple, to beat the other," says Borden. Win or lose, they're together on that.

Go for a bike

A bike ride with your partner can be as challenging or relaxing as you want, just make sure to choose a route that is in line with the physical skills of the two. "If it's casual, it's fun," says Borden. "If not, someone will be left behind in the dust." Bicycling is an excellent cardiovascular exercise without tons of impact, this means it is a good way to exercise your heart without hurting your body. Also: a good excuse to see your girl in spandex.

Try something completely different

The traditional exercise is not the only way to get your heart rate up. For a fun exercise that is surprisingly challenging, try to enter lessons for Salsa dancing. "La Salsa combines physical activity with a romantic atmosphere," says Craig Ballantyne, CSCS. "And when they try a new activity, stimulates dopamine, the neurotransmitter of the brain that seeks pleasure."

Remember to relax

Not all exercise has to be demanding. In fact, rest is a key component of training, as your body becomes stronger than during the activity, but during recovery. So have a little time to relax together. "Schedule a massage, do stretching or Batten down together in a salt bath," says Borden.

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Dumbbell Exercises

For many years it was the false belief that dumbbell exercises were not at all good for health, especially for women, the effort sometimes required. Today this has changed because it is widely known benefits of exercise with dumbbells. In this article you can find out more about them.

Opt for good health

Many people only train with weights to increase muscle mass and metabolism, while many others do to feel better or prevent disease. Dumbbell Exercise prevents osteoporosis and diabetes, prevents the increase of localized fat and helps keep joints in good shape. Before starting your training, would be good if you do a full medical examination, to avoid possible injury.

Options

To start you can go to a gym, where your coach will make a specific routine for the areas you want to work in your body and will surely be more intense where you want to put more emphasis, good communication with your coach is essential. He may also advise some changes in your nutrition for faster results.

Learn

Another option is to train at home, instead of going to a gym. The Internet has many sites where you can dumbbell workout routines you can follow easily if you have the necessary elements and starting slowly to avoid injury. Remember that a supplement is also excellent bands.

Prevents Osteoporosis

Many people, especially women, have osteoporosis and not know that weight training is one of the best exercises you can do to prevent it, because it acts directly on bone density problems. If your mother has a high potential to osteoporosis you the padezcas also acts as not only avoid having this disease, but your body will look great.

Change your lifestyle

The sugar consumption, obesity and physical inactivity are an explosive formula, as your body produce insulin resistance. Weight training is also an excellent ally against diabetes. If you have this disease, or want to prevent it, get active and begins slowly with a good routine, increasing the exercises or repetitions as you feel more safe.

Fewer falls and injuries

Not only will create strong bones and muscles, your nervous system, tendons and ligaments also will benefit from weight training, thus avoiding to get hurt easily. Only if you perjudicarás you steroids to increase muscle mass quickly or if you start with the wrong weight for you.

Shoulders

Here are some shoulder exercises, as an example: Take a barbell and place your hands at a width slightly larger than the shoulders, it raises the bar to bring it to the front of the neck. Then in this position will initiate the movement with the weight lifting to extend your arms overhead, keeping the bar is always in the back of the head. Finally bend your arms down to starting position.

Biceps

If you want to have marked biceps, this exercise is optimal: sitting, holding a dumbbell vertically, resting the arm on the thigh to the elbow. Then bend the arm to lift the weight and then descend to the starting position. You can start with 3 sets of 15 repetitions each.

Chest

Do this exercise, preferably with another person who can help. You start lying on a flat bench, grab the bar and starts flexing both arms bringing the weight to your chest when you touched or come close to your chest, just extend your arms down to starting position.

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How to get rid of laziness and get active

You've heard all the excuses (and some of you said it). "I'm too busy." "I can not afford the gym." "I'm bored of the treadmill." But really, all this translates into a variation of "Today." "Everyone has a reason why not," says Rachel Cosgrove, author of "The Female Body Breakthrough," owner of Results Fitness and Health magazine columnist for Women. "Therefore, it is found that motivation. What you need to take you to train." Therefore, to obtain the best results for you to tame the vague, creates a simple and realistic guide to be active today.

Take a pair of jeans

"Get the jeans that you can not button," says Cosgrove. "Those in your closet and that every woman has." They are a great indicator of where you are, because your weight is not necessarily the best measure of your progress. If you do strength training, for example, your weight may go up, because you're building muscle. Wear jeans that were previously too tight is a way in which you can see the difference. "The results do not always represent the weight," says Cosgrove.

Set a goal of behavior change

Instead of focusing on where you want to be, focus on how you get there. Cosgrove recommends "performance goal" rather than "objective results". With the result intended, you focus on what you're trying to achieve, as the loss of a certain amount of weight. A target behavior is something that can turn into action right now. You can not lose 10 pounds (5 kilos) tomorrow, but you can get up and go for a walk.

Start slowly

This is not the time to bite more than you can chew. Sobrecargarte Instead, find something that is practical, feasible and, most importantly, something you know you're going to continue to the end. Cosgrove suggests starting with little, and commit to exercising two days a week for 30 minutes. "Keep that sense of accomplishment, you feel a little better and maybe you set up a goal a little harder next week," he advises.

Make a date

Schedule time for yourself. Begin by writing in pencil "exercise" in your schedule to anticipate and expect this short break in your busy life. If you are tired you training, focus on knowing that you end up in a few minutes. Better yet, try this as a time "free of distractions," an appointment with yourself.

Use what you already have

Are not you ready to go to the gym at the moment? The off the couch is a step in the right direction. "I really do not need much effort to start an exercise program. You can immediately start to work your body weight in your living room," says Cosgrove. "There are many bodyweight exercises really great. Put squat, do lunges, push-ups, all are great exercises to do at home."

Change your environment

Get up, move and leave the house. "When the couch is there, it is difficult to leave and not to sit," says Cosgrove. "You have to completely shake things up." While the room is a safe place to begin, at some point you can put in the way of your exercise goals, so avoid distractions at home and go to a different place.

Find a gym that you can adapt

If you do not like the environment, you will not return. Health clubs should not be intimidating, if the type of weights you growl or girl on the treadmill makes you feel anything but welcome, it's time to reassess your relationship with the gym. Cosgrove suggests searching for an all-female gym or browse to find the right one. Similarly, if the gym is far away, the distance will be another excuse.

Form a support system

Do not go alone. "Ten other women who are like you, who do not like to exercise but they do," says Cosgrove. "We motivates, inspires you and helps you to return the next day." Investigating a support system helps you feel responsible and sense of community of like-minded women serves as a motivation when you can not gather enough on your own.

Change your routine

Keep your routine fresh. "It's really a cycle," says Cosgrove. "Once you take the first step, making your first exercise and eating healthy on the first day, you make it easier for the next day to do it again." If you're tired of your routine, flavored things and try something different. Set a new goal and propel you get back, to avoid running the risk of falling out of your exercise cycle.

Be sure to set goals

Remember why you got up off the couch first. If your jeans, you are finally finds a new target. "Think about why you're doing," says Cosgrove. "You do not need a good reason why." In the days that you prefer to skip the gym and stay in bed, check the reason. "Remember how you feel at the end of the training session. You're always happy because he did," says Cosgrove. "You'll never regret a workout."

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