HEALTH - ~ Pick up the pace

Why exercise is important for the heart.

My Grandpa lived to be a healthy 89 years; and evenin his 80s he would
walk almost 15 km up and down to collect his pension. Of course this
was20 years ago. Today it is impossible to walk so much considering
the pollution, traffic, weather... But how many of us even walk to the
shop down thestreet? We would rather waste time searching for the bike
keys than walk.
This is not about living longer; it's about living healthier. It is
not uncommon to hear of young people in their thirties die of heart
attack all thanks to stress, inactivity and hypertension.
Special muscle
Our heart is a special type of muscle called the myocardium and, like
any other muscle, it requires itsdose of exercise or
cardio-respiratory training. This also improves the efficiency of the
lungs. Brisk walking, running, swimming, cycling or any rhythmic
movement that uses the larger muscles groups and can elevate theheart
rate and keep it up done over an extended period of time (say 20-40
min) is called cardio-respiratory training or aerobic training (with
the help of oxygen).
The average heart rate for an individual is 72 beats per minute.
During cardio training the pulse is pushed higher levels keeping the
age factor in mind.
For example, during a briskwalk, the first source of energy for the
working muscle is glucose from the blood. Once the sugar levels are
exhausted, energy is got from the stored fat. However, for this,
oxygen is essential because only oxygen breaks down stored fat into
energy. As the body asks for more oxygen while exercising, the demand
is sent to the heart. The heart starts pumping faster to demand oxygen
from the lungs. This entire exchange forcesthe lungs and the heart to
become extremely efficientso that the working musclecan continue
exercising. The end result: a healthy heart and lungs.
The right level
But it is very important to understand that each one of us has
different levels of fitness and different goals. So performing the
right exercise for the right number of days in the righttime at the
right intensity is the key. As a beginner, introduce cardio activity
three times a week. As activity levels increase, gradually go to five
sessions a week. The duration initially can be 20 minutes (even 10
minutes is good enough for a complete beginner) and increased to 30,
40 and 60 minutes in about two to four weeks.
How hard to exercise (the intensity) has to be kept in mind during a
cardio workout. One easy methodis that the heart rates should be
elevated to 60 to 90 per cent of the age predicted maximum heart rate.
Don't worry; it's not as bad as that sounds. The maximum heart rate is
220bpm (beats per minute) forall. So if you are 30 years old then
220-30 = 190. A beginner would start at 60 per cent intensity which
means 60 per cent of 190 =114 bpm.
So pick up a heart rate monitoring watch, strap it on, calculate your
exercise heart rate, and hit the road, cycle, gym, pool... anywhere as
long it's somewhere other than the couch.
Walk right
Walk with chin up and lookforward
Keep neck and shoulders relaxed
When stepping forward, plant heels first, then roll through with body weight
Swing arms with bent elbows up to chest level
Hold tummy muscles tight
Don't take long strides to avoid knee pain
Breathe deeply from stomach if possible but don't inhale through mouth/

ISLAMIC ARTICLE :- ~ The Inner Secrets of Fasting

... They also say that the reason for his (sallallahu `alayhi wa
sallam) exertion in the last ten days of Ramadaan was due to his
(sallallahu `alayhi wa sallam) seeking of the Night of Al-Qadr
(Lailatul-Qadr). An explanation of the inner secrets of fasting and
its characteristics There are three levels of fasting: The general
fast, the specific fast, and the more specific fast. As for the
general fast,then it is the refraining of the stomach and the private
parts from fulfilling their desires. The specific fast is the
refraining of ones gaze, tongue, hands, feet, hearing and eyes, as
well as the rest of his body parts from committing sinful acts. As for
the more specific fast, then it is the heart's abstention from its
yearning after the worldly affairs and the thoughts which distance one
away from Allah, as well as its (the heart's) abstention from all the
things that Allah has placed on the same level. From the
characteristics of the specific fast is that one lowers his gaze and
safeguards his tongue fromthe repulsive speech that isforbidden,
disliked, or which has no benefit, as well as controlling the rest of
his body parts. In a hadeeth reported by Al-Bukhaaree: "Whosoever does
not abandon false speech and the acting uponit, Allah is not in need
of him leaving off his food and drink." [Saheeh al-Bukhaaree, Abu
Dawood,at-Tirmidhee and Ibn Maajah] Another characteristic of the
specificfast is that one does not overfill himself with food during
the night. Instead, he eats in due measure, forindeed, the son of
Aadam does not fill a vessel more evil than his stomach. If he were to
eat his fill during the first part of the night, he would not make
good use of himself for the remainder of the night. In the same way,
if he eats to his fill for suhoor, he does not make good use of
himself until the afternoon.This is because excessive eating breeds
laziness and lethargy. Therefore, the objective of fasting disappears
due to one's excessiveness in eating, for what is intended by the
fast, is that one savors the taste of hunger and becomes an abandoner
of desires. Recommended Fasts As for the recommended fasts, then know
that preference for fasting is established in certain virtuous days.
Someof these virtuous days occur every year, such as fasting the first
six days of the month of Shawaal afterRamadaan, fasting the day of
`Arafah, the day of `Aashooraa, and the ten days of Dhul-Hijjah and
Muharram. Some of them occur every month, such as the first part of
the month, the middle part of it, and the last part of it. So whoever
fasts the first partof the month, the middle part of it, and the last
part of it, then he has done well. Some fasts occur every we...

INDIA - Ooty , Tamil Nadu (Ooty is also known as Ootacamund / Udhagamandalam )

State: Tamil Nadu
District: The Nilgiris
Famous for/as: Hill Station
Languages: Tamil
Best Season: Apr - May, Sep - Nov
Weather: Summer 10-21°C, Winter 5-21°C
Altitude: 2486 m
Pincode: 64300x
STD code: 0423

~
Ooty, also known as Ootacamund, is the Queen of hill stations and the
capital of Nilgiris district. It is one of the most popular tourist
resorts in India. Ooty is also a land of picturesque picnic spots.
This place used to be popular summer and weekend getaway for the
Britishers during the colonial days. It is situated at an altitude of
2,240 mt above sea level.
An added attraction for thetourists is the mountain train journey on a
ratchet and pinion track which commences from Kallar, near
Mettupalayam and wends its way through many hair-raising curves,
fearful tunnels and chugs along beside deep ravines full of verdant
vegetation, gurgling streams and tea gardens.
One can notice a marvelouschange in vegetation, as one goes from
Kallar to Coonoor . The establishment of numeroustea estates made Ooty
famous. Lofty mountains, dense forest, sprawling grasslands and miles
and miles of tea gardens greet the passengers on most routes.
The annual Tea and Tourism Festival attracts crowds in huge numbers
tovisit the place and have a great time in this wonderful place. The
environment is so wonderful that is invites a lot of tourist
attraction who come here to enjoy a wonderful time with nature while
staying close to huge landscape.
Ooty has blooming vegetation and wonderful tea gardens and fine pine
and eucalyptus trees, which keep enhancing the beauty of the place.
Severalareas are preserved like that of sanctuary so as to conserve
the beauty of the nature and avoid extinction of the various animals.
Must See/Do: Ooty Botanical Gardens , Doddabetta Peak , OotyLake ,
Tiger Hill , Sim's Park , Dolphin's Nose , Catherine Falls ,
HiddenValley
Destinations in this region: Bellikkal , Coonoor , Red Hills/

Had Allah willed, He would have made you one Ummah

Allah says in the Quran, Surat Al-Maaidah (5:48):
To each of you We prescribed a law and a method. Had Allah willed,He
would have made youone nation [united in religion], but [He intended]
to test you in what He has given you; so race to [all that is] good.
To Allah is your return all together, and He will [then] inform you
concerning that over which you used to differ.
The differences between us, differences of religion, ethnicity and
nationality, are a test and a blessing. They are a part of Allah's
plan. If He had willed it, He could have made us all onesingle Ummah,
with no disagreements and no variations, homogeneous like a field of
grass, all blending together so that the eye could rest on any one
person and he would look no different from any other. Allah could have
made us all with the same language, same faces, eyes and hair, same
customs and traditions, same cuisines, same art and architecture… But
that doesn't sound like a very interesting or exciting world, does it?
The religious differences among us are a test. The other differences
are blessings.
Never let the vast variety of human tongues and traditions become a
source of hostility, suspicion or despair. Never let the physical
distances betweenus become a source of frustration. Be grateful for
the beauty of a Tibetan monastery high in the Himalayas, or the tang
of Thai curry, or the beating of the drum at an Indonesian wedding, or
thegreat variety of cultures found in your own hometown. Be glad for
the opportunity to be exposed to something different, andto let your
mind open like a flower.
If the differences between people present a challenge,then welcome the
challenge; Allah has given you that challenge for a reason, so look
for the opportunity to learn. It is there.