Nitin Patil: July 2012

Thursday 26 July 2012

12 Top Health Benefits Of Jogging

^{1) Improved Cardiovascular Fitness}

^{One of the first health benefits of jogging you will experience is}

^{improved cardiovascular fitness. Cardiovascular fitness (also known}

^{as cardiorespiratory endurance or aerobic fitness) refers to how}

^{efficient the heart, lungs and vascular system (the vessels that carry}

^{blood and lymph through the body) are at delivering oxygen to the}

^{muscles that need it and also how efficient these muscles become at}

^{using the oxygen. As your cardiovascular fitness improves your lung}

^{capacity increases meaning that you can take in more oxygen with each}

^{breath. Your heart’s stroke volume also increases meaning that with}

^{each pump it can transport more blood and oxygen through the vascular}

^{system to the muscles. Finally, your muscles become more efficient at}

^{absorbing oxygen meaning that they can take more oxygen molecules from}

^{the blood.}

^{The overall effect is that with each breath you take in more oxygen,}

^{with each pump your heart transports more oxygen to your muscles and}

^{finally your muscles are able to utilise more of this oxygen. With}

^{improved cardiovascular fitness comes further health benefits such as}

^{improved endurance, reduced risk of heart disease and reduced body}

^{fat. I will be discussing all these additional health benefits of}

^{jogging below.}

^{2) Reduced Blood Pressure}

^{Reduced blood pressure is another of the important health benefits of}

^{jogging. Blood pressure refers to the force with which your blood}

^{pushes against your blood vessel walls. If your blood pressure}

^{becomes too high it weakens your blood vessel walls which makes them}

^{more susceptible to aneurysms (bulging), atherosclerosis (the build up}

^{of fatty substances on the blood vessel walls) and hemorrhage}

^(bursting).

^{The overall impact is that the flow of blood to and from your heart}

^{gets restricted causing it to become weak whilst at the same time}

^{having to work increasingly hard to pump blood through these blocked}

^{or damaged blood vessels. Over time this leads to the onset of heart}

^{attacks and heart disease. High blood pressure can also cause}

^{significant damage to your brain, your kidneys, your cardiac muscles}

^{and your eyes.}

^{No one knows exactly what causes high blood pressure. However, there}

^{are a number of risk factors and one of these is poor cardiovascular}

^{fitness. Therefore, by improving your cardiovascular fitness through}

^{jogging you can reduce your blood pressure and avoid the associated}

^{complications.}

^{3) Increased HDL (High Density Lipoprotein) Cholesterol}

^{Another of the key health benefits of jogging is increased HDL}

^{cholesterol levels. HDL cholesterol (also known as good cholesterol)}

^{helps control your overall cholesterol levels by scraping your blood}

^{vessels for excess cholesterol and then carrying it to the liver where}

^{it can be processed and excreted. If this excess cholesterol is not}

^{removed it may form plaque on your blood vessel walls which causes}

^{them to harden and become blocked. This then restricts the flow of}

^{blood to and from your heart which (as discussed above) ultimately}

^{causes heart attacks and heart disease. Improving your cardiovascular}

^{fitness increases your HDL cholesterol levels and in this way}

^{exercises such as jogging support a healthy heart and vascular system.}

^{4) Reduced Risk Of Heart Disease}

^{By improving your cardiovascular fitness your heart becomes stronger}

^{and more efficient. A strong heart is more resistant to disease and}

^{is also under less pressure as it does not have to work as hard to}

^{pump blood around the body. Improving your cardiovascular fitness}

^{also lowers your blood pressure and increases your HDL cholesterol}

^{levels which further protects you from heart disease. Therefore, one}

^{of the further health benefits of jogging is a reduced risk of heart}

^{disease which comes from the improved cardiovascular fitness.}

^{5) Improved Endurance}

^{In simple terms, oxygen allows your body to release and use the energy}

^{that you get from food. The more efficient your body is at using}

^{oxygen, the more energy you can produce during exercise. As discussed}

^{above, improving your cardiovascular fitness increases the volume of}

^{oxygen you can take in with each breath, increases the amount of}

^{oxygen pumped with each heartbeat and increases the volume of oxygen}

^{your muscles absorb. Therefore, another of the health benefits of}

^{jogging is increased energy levels and improved endurance which allow}

^{you to jog for longer.}

^{6) Stronger Bones}

^{When your bones are placed under stress they are forced to adapt and}

^{this leads to an increase in bone mineral density. Weight bearing}

^{exercises such as walking, jogging and weight lifting all stimulate an}

^{increase in bone mineral density. The benefit of this is stronger}

^{bones that are less likely to bend, fracture and break.}

^{7) Reduced Cancer Risk}

^{One of the long term health benefits of jogging is a significant}

^{reduction in cancer risk. Regular cardiovascular exercise such as}

^{jogging is thought to reduce your colon cancer risk by as much as 50%}

^{plus it also lowers your chances of contracting breast cancer, lung}

^{cancer, ovarian cancer and prostate cancer.}

^{8) Prevention And Treatment Of Diabetes}

^{Another of the fantastic health benefits of jogging is that it can act}

^{as a great defence against diabetes. Although no one knows what}

^{causes diabetes a sedentary lifestyle and being overweight are two of}

^{the main risk factors. Both of these risk factors can be negated by}

^{jogging regularly. Pre-diabetes can also be prevented from developing}

^{into full type 2 diabetes by doing more exercise. Even if full}

^{diabetes develops exercises such as jogging are a very effective}

^{treatment tool.}

^{9) Stronger Immune System}

^{There are a number of studies which link regular exercise with a}

^{strong immune system. There are a number of reasons behind this.}

^{First, regular exercise is thought to stimulate the production of}

^{lymphocytes (white blood cells) and macrophages (cells which attack}

^{bacteria). Secondly, consistent exercise is believed to make immune}

^{system cells circulate through the body more quickly and also make}

^{them more efficient at fighting bacteria and viruses.}

^{10) Improved Mental Fitness}

^{Jogging does not just impact your physical fitness. Another of the}

^{brilliant benefits of jogging is that it improves your mental fitness}

^{too. First, it can build confidence and self image because you are}

^{constantly challenging yourself and changing the way your body looks.}

^{Secondly, it can help you overcome anger and stress by giving you an}

^{escape from the pressures of day to day life. Thirdly, it can boost}

^{your mood through the release of endorphins (hormones which produce a}

^{sense of happiness and well being). Finally, it can help you become}

^{more focused and determined as your will to succeed with your jogging}

^{becomes a skill that can be transferred to other areas of your life.}

^{11) Reduced Body Fat Levels}

^{Fat loss is one of the key health benefits of jogging. An average}

^{person burns about 150 calories per mile jogged. So if you go for a}

^{five mile jog four times per week you will burn approximately 3,000}

^{extra calories each week (750 calories per jog).}

^{Furthermore, cardiovascular exercises such as jogging can also}

^{increase the number of calories you burn whilst resting. According to}

^{this article you can burn up to 15% more calories than normal in the}

^{48 hours after you exercise. So if your metabolism dictates that you}

^{burn 2000 calories a day you can potentially burn an extra 300}

^{calories per day (2100 calories per week) from this post exercise}

^boost.

^{The overall impact is a notable increase in calories burned per week.}

^{Jogging can help you burn calories as you jog and whilst you rest.}

^{Provided that you carry on eating the same as you were before you}

^{started jogging this should equate to a reduction in body fat levels.}

^{12) Improved Sleep}

^{One of the final health benefits of jogging is that it may help you}

^{sleep better. According to this article, cardiovascular exercises}

^{such as jogging (particularly in the morning) can help improve your}

^{sleep patterns. The study suggests that exercising in the morning}

^{helps people set their circadian rhythms to be awake during the day}

^{and asleep during the night. Exercise also has a number of positive}

^{effects on your mental fitness (as discussed above) which are believed}

^{to help you relax and free your mind, making you ready to fall asleep}

^{at night.}

Regards,

Friday 20 July 2012

A few, I loved.

Temple is a 6 letter word

Church is a 6 letter word

Mosque is also a 6 letter word

Geeta is a 5 letter word

Bible is a 5 letter word

Quran is also a 5 letter word

So, Religion is not a matter

The love we have only matters

A Lovely Logic for a beautiful Life

Never try to maintain relations in your life

Just try to maintain life in your relations

Always welcome the problems

Because problems give you dual advice

First, you know how to solve it

Second, you know how to avoid it in future

3 stages of Life:

Teen Age – Has time & energy – But no Money

Working Age – Has Money & Energy – But No Time

Old Age – Has Money & Time – But No Energy

We are very good Lawyers for our mistakes

Very good Judge for other’s mistakes

World always say – Find good people and leave bad ones.

But I say, Find the good in people and ignore the bad in them

Because No one is born perfect

A fantastic sentence written on every Japanese bus stop.

Only buses will stop here – Not your time

So Keep walking towards your goal

Negative Thinkers focus on Problems

Positive thinkers focus on Solutions

Never hold your head high with pride or ego.

Even the winner of a gold medal gets his medal only when he bows his head down

Define TODAY

This is an Opportunity to Do A work better than Yesterday

African Saying:

If you want to walk quick, walk alone

If you want to walk far, walk together

Confident Quote:

I have not failed.

My success is just postponed

Entire water in the ocean can never sink a ship

- Unless it gets inside

- All the pressures of life can never hurt you unless you let it in.

Death asked Life

Why does everyone love you and hate me.

Life replied

Because I am a beautiful Lie and you are painful Truth

Monday 9 July 2012

FABULOUS THOUGHTS.

Life is similar to Boxing game..

Defeat is NOT declared when you fall down;

It is declared when you refuse to ‘Get Up’!

Everything is valuable only at 2 times:

1. Before getting it; and

2. After losing it !!

Two things bring happiness & success in life:

1. The way you MANAGE when you have nothing, and

2. The way you BEHAVE when you have everything !

Two places are MOST VALUABLE in the world:

1. The NICEST place is to be in someone’s Thoughts, and

2. The SAFEST place is to be in someone’s Prayers.

One of the greatest victories you can gain over someone is to beat him at politeness.

Faith is taking the 1^st step, even when you don’t see the whole staircase.

Keep your face to the Sun,

And you will not see the shadow!

A Deaf child says: “For all of you, I am deaf;

But for me, all of you are dumb…”

Moral: Life differs in each perspective. Live the way you want to.

It is always good to check once in a while,

And make sure that

You haven’t lost the things that money cannot buy..!!

Attitude at its best:

My BACK is not a VOICE MAIL..

Kindly say on my FACE.

Ego is the only requirement to destroy any relationship.

Be a bigger person; skip the “E”, and let it “go”..!!

One good thing about Egoists:

They don’t talk about other people!

What is SUCCESS?

It is when your photos are uploaded on GOOGLE,

Instead of FACEBOOK..!!

Do you know why God didn’t give us the gift to read others’ minds?

So that,

We could have the chance to “TRUST”,

And privilege to be “TRUSTED”!

As long as we don’t forgive people who have hurt us,

They occupy a RENT-FREE SPACE IN OUR MIND!

Always keep hoping for good.

Keep a green tree in your heart.

The singing birds will automatically come..!

God always likes to know again and again what you want…

It is not that He forgets your Dreams & Prayers;

But He loves to check your passion towards your desire..!

I asked God: “If everything is already written in Destiny, then WHY should I pray?”

God smiled and said: “I have also written- CONDITIONS APPLY…”!!!

Empty pockets teach millions of things in life…

But full pockets spoil us in million ways !!!

No one in the world is afraid to speak the truth.

Everybody is afraid to face the consequences after the truth is told!

Getting angry is punishing yourself for the mistakes of others!

Trust is like a STICKER.

Once it is removed, it may stick again,

But NOT as strong as it holds when you first applied it..!

Always take care of relations.

Everything about the future is uncertain,

But one thing is sure:

God has already arranged all our tomorrows…

We just have to TRUST HIM TODAY !!

NEVER win people with Arguments, rather defeat with your Smile!

Because people who always wish to Argue with you, cannot bear your Silence !!!

The search for happiness is one of the main source of unhappiness.

Diplomacy is an art of telling people to go to hell in such a way that

they tend to ask you for directions..!!

If a drop of water falls on a Lake, its identity is lost;

If it falls on Lotus leaf, it shines like a Pearl.

Drop is the same; but the company matters.

Our HOPES should be like Hair & Nails.

No matter how many times they get cut,

But they never stop growing.

“F-E-A-R” has two meanings:

1. Forget Everything And Run…

2. Face Everything And Rejoice..!

Choice is ours..!!

If you walk the way guided by humans, you will find hopeless end;

& if you walk the way guided by God, you will find endless hope.

Memories are always special…

Sometimes we laugh by remembering the days we cried;

And we cry by remembering the days we laughed…!!!

That’s Life!

Sea is common for all…

Some take pearls,

Some take fishes,

Some come out just with just wet legs!

World is common to all; what we get, is what we try for!

To smile without condition,

To walk without intention,

To give without reason, &

To care without expectation,

Are the beauties of any Relation!

Life is very complicated…

When you have standards, people call it ATTITUDE;

When you are simple, people try to CHEAT you; &

When you cheat others, people call you SMART!

All communication problems are because

We don’t listen to understand;

We listen to reply…!!!