Scuba Diving: A Florida Adventure

Many people consider Florida a divers dream come true. This is because Florida is composed of over 1,700 islands and the Keys that stretch over 150 miles there are many different places to go diving. The waters are calm, clear, and full with beautiful and unique sea life and colorful coral. You can visit some of the over 5,000 ship wrecks in these waters, or the only barrier reef in the continent. In addition to sea diving, Florida also offers some of the finest spring diving sites you will encounter.

One of the places that should be on the top of your list to dive is John Pennekamp Coral Reef State Park. John Pennekamp Coral Reef State Park is the nation's first underwater preserve. Located near Key Largo, the visibility here is almost perfect, making it a favorite dive destination for beginner and advanced divers alike. Another place that comes highly recommended is Florida Keys National Marine Sanctuary. This sanctuary starts in Key Largo and then stretches the entire length of the islands, offering some of the most sought after diving in the world.

Statue of Christ of the Abyss is an eerily magnificent site to dive. Located 25 feet beneath the surface, the statue is prominent and distinct. Divers also love this site because it features canyons and trenches to be explored, and a large variety of eagle rays and sea turtles.

Then there is the Pillar Patch, an enchanted place where you will find beautifully colored coral rising up from the floor, almost like cactus on the desert floor. For shipwrecks, we suggest you make time to visit the Elbow, also in the Upper Keys area. The penetration is outstanding and the overall experience unbelievable. All of these areas offer wonderful visibility, which makes the diving experience unrivaled.

Located in the Looe Key National Marine Sanctuary is 5.3 nautical miles of sculpted reef, the Stargazer. Just five miles off Key West, this reef includes a series of replicated star constellations once used for sea navigation. If it is diving in waters with colorful marine life and coral, then this is the place to be.

Last, in the central region of the Pan Handle you can find over 1,000 diving springs. Some are located on private land, while others are located in National or State parks and reserves. Many divers visit Blue Springs because of an incredible once in a life time experience: the migration of the manatees. Other favorite diving sites in Florida include Turtle Reef with a depth of 25 feet, Carysfort Reef that has a diving range up to 70 feet, Carysfort South with a diving depth of 20 feet, the Elbow, as mentioned, which is up to 35 feet deep, and the Dry Rocks in Key Largo, with a depth of 25 feet. For more advanced divers who like to dive in deeper waters, you should visit Adolphus Busch, which has water depths up to 110ft, or Outside Reefs and Western Dry Rocks up to 210 feet depths.

Mountain, Ice and Rock Climbing Gift Ideas

Some people just have the urge to climb up and up. If you're giving gifts to a climber, here are a few mountain, ice and rock climbing gift ideas.

Climbing Gifts

You can usually identify a climber at an early age. You come home from work and the energetic two year old is hanging from the top shelf of the bookcase. By the age of five, they've progressed to hanging off the edge of the roof and you're on a first name basis with your doctor. Don't even ask about the teenage years!

Since you can't beat a climber, you might as well give in to their passion. Here are few climbing gift ideas.

1. Avalanche Beacon – A new climbing toy is an invitation to climb. Since yours will come in the form of a Christmas gift, the climber can be expected to immediately climb mountains, rock walls or iced over waterfalls. Don't try to stop them. Just give them an avalanche beacon, an electronic device that sends out a signal if they happen to bring the mountain down on top of them. Backcountry is a good brand. You can expect to pay $100 to $300 to keep them alive.

2. Grip Strengthener – When it comes to hanging off the side of a cliff, the ability to grip the wall is literally the key to life. A grip strengthener is a device climbers can carry around with them to build up their grip by repetitively squeezing the resistance device. Grip Master is a good brand. You can expect to pay $15 to $20.

3. AvaLung – Back to our avalanche theme. Having an avalanche beacon is all well and good, but it doesn't really help if you can't breath while waiting for rescuers. The AvaLung is a very cool device that draws air directly from snow packs and lets climbers breath in the life giving air even if they're under ten or twenty feet of snow. Black Diamond is the best brand and you can expect to pay $100 or so.

4. "Fifty Favorite Climbs" by Mark Kroese. – This is an excellent book for climbers. The book lays out 50 climbs in North America and can be used as a "to do" list by even the best climbers. The book comes with narratives, photographs and detailed route descriptions. An excellent gift that will set you back $30 or so at any major bookstore.

5. Nomad Climbing Journals - A little self-promotion. Nomad Climbing Journals are great gifts for climbers. These writing journals allow climbers to keep track of their climbs, impressions, people the climbed with, routes, contact information and any additional information they feel necessary. Over time, the climbing journals become a history of climbs and a great keepsake. A great Christmas gift, you can see the journal by clicking the link in the byline of this article and expect to pay $25 for the journal with case.

As you know, there is simply no way to keep a climber from climbing. You might as well give in and give them a Christmas climbing gift.

Exercise and Hypertension

It seems as though many Americans are living a life that leads to high blood pressure or hypertension. As people age, the situation gets worse. Nearly half of all older Americans have hypertension. This disease makes people five times more prone to strokes, three times more likely to have a heart attack, and two to three times more likely to experience a heart failure.

The problem with this disease is that nearly one third of the folks who have hypertension do not know it because they never feel any direct pain. But overtime the force of that pressure damages the inside surface of your blood vessels.

However, according to experts, hypertension is not predestined. Reducing salt intake, adopting a desirable dietary pattern losing weight and exercising can all help prevent hypertension.

Obviously, quitting bad habits and eating a low fat diet will help, but the most significant part that you can do is to exercise. And just as exercise strengthens and improves limb muscles, it also enhances the health of the heart muscles.

Heart and Exercise

The exercise stimulates the development of new connections between the impaired and the nearly normal blood vessels, so people who exercise had a better blood supply to all the muscle tissue of the heart.

The human heart basically, supply blood to an area of the heart damaged in a "myocardial infarction." A heart attack is a condition, in which, the myocardium or the heart muscle does not get enough oxygen and other nutrients and so it begins to die.

For this reason and after a series of careful considerations, some researchers have observed that exercise can stimulate the development of these life saving detours in the heart. One study further showed that moderate exercise several times a week is more effective in building up these auxiliary pathways than extremely vigorous exercise done twice as often.

Such information has led some people to think of exercise as a panacea for heart disorders, a fail-safe protection against hypertension or death. That is not so. Even marathon runners that have suffered hypertension, and exercise cannot overcome combination of other risk factor.

What Causes Hypertension?

Sometimes abnormalities of the kidney are responsible. There is also a study wherein the researchers identified more common contributing factors such as heredity, obesity, and lack of physical activity. And so, what can be done to lower blood pressure and avoid the risk of developing hypertension? Again, exercise seems to be just what the doctor might order.

If you think that is what he will do, then, try to contemplate on this list and find some ways how you can incorporate these things into your lifestyle and start to live a life free from the possibilities of developing hypertension. But before you start following the systematic instructions, it would be better to review them first before getting into action.

1. See your doctor Check with your doctor before beginning an exercise program.

If you make any significant changes in your level of physical activity - particularly if those changes could make large and sudden demands on your circulatory system - check with your doctors again.

2. Take it slow

Start at a low, comfortable level of exertion and progress gradually. The program is designed in two stages to allow for a progressive increase in activity.

3. Know your limit

Determine your safety limit for exertion. Use some clues such as sleep problems or fatigue the day after a workout to check on whether you are overdoing it. Once identified, stay within it. Over-exercising is both dangerous and unnecessary.

4. Exercise regularly

You need to work out a minimum of three times a week and a maximum of five times a week to get the most benefit. Once you are in peak condition, a single workout a week can maintain the muscular benefits. However, cardiovascular fitness requires more frequent activity.

5. Exercise at a rate within your capacity

The optimum benefits for older exercisers are produced by exercise at 40% to 60% of capacity.

Indeed, weight loss through exercise is an excellent starting point if you wan tot prevent hypertension. Experts say that being overweight is linked to an increased risk of developing hypertension, and losing weight decreases the risk.

Healthy Pregnancy: Pilates Helps Expecting Mothers

Most people think of Pilates as a new form of exercise because of its recent surge of popularity in the fitness and healthcare industry. In reality, Joseph Pilates invented about 80 years ago by.

Pilates was a sickly child with asthma. To help fight his illness and build his strength, he experimented with various mind-body disciplines and later became an accomplished skier, diver, gymnast, and boxer. While in internment during WWI in England, he taught fellow interns his concepts and exercises that he developed over 20 years of self-study and apprenticeship in yoga, Zen, and ancient Greek and Roman physical regimens. During this time, Pilates began devising the system of original floor exercises known today as "Pilates matwork". Within a few years, he became a nurse to the many internees under care with wartime disease and physical injury. Here, he began devising exercise apparatuses to rehabilitate the patients by taking springs from the beds and rigging them to create spring resistance and "movement" for the bedridden. This "system" formed the foundation for his style of body conditioning used today.

In many ways, Pilates equipment today is not much different than it was back then. The use of spring tension, straps, supports for back, neck and shoulders are the same uses for the equipment today. The nature of the equipment is to both challenge and support the body as it learns to move more efficiently.

With the determination to help others achieve better health, Pilates opened his first studio in New York in 1926 where he used his exercise apparatuses and more than 500 movement therapy exercises to help rehabilitate athletes and dancers. For over 60 years this form of exercise was a well kept secret - but dancers, athletes, physical therapy patients and fitness enthusiasts have relied on this Pilates method to attain and stay in top physical form.

The benefit of Pilates' movement therapy exercises for women thru pregnancy and post-partum is mostly misunderstood. Simply put, Pilates is a safe and effective approach to exercise for pregnant women to assist with breathing, body alignment and to recover body shape and tone after birth.

Pilates focuses on breathing, which promotes relaxation and helps activate the transversus abdominus. The transversus abdominus is the deepest of the abdominal muscles and is responsible for supporting the lumbar spine and pelvic area at a time when ligaments are lax due to the natural hormone relaxin excreted by the body during the pregnancy and nursing stages. Lateral breathing also inherent in Pilates fitness, which improves rib cage mobility when the range of motion in the diaphragm is limited due to the high position of the baby in the third trimester.

Back pain is a common side effect of pregnancy. Unless the abdominal muscles, pelvis and spine are strengthened, problems with the back can occur. Strengthening the transversus abdominus ("abs) through guided Pilates movements will not only improve back pain and postural alignment, but will aid women during labor for a much quicker & safer delivery. Research has shown that activation of the transverses abdominus also activates the pelvic floor, keeping these muscles strong and supple for the birthing process. This can also help with any incontinence that you may experience during and after pregnancy.

The nature of movement in Pilates exercise is low impact and allows pregnant women to exercise effectively without experiencing any undue stress on the now lax joints, or an increased heart rate. Pilates also involves many stretching and toning exercises that helps to maintain hip flexibility and stamina, which is essential for well-being and preparation for childbirth. These exercises are aided and supported by Pilates apparatuses such as the reformer: a moving carriage on a bed; the wunda chair with springs to create resistance and the trapeze table to hang from. Pilates exercises also can be performed on a mat with small props such as pillows or cushions which supports the head, the magic circle, foam rollers and therabands for extra resistance.

Most exercise modifications happen during the second and third trimester due to the ever-increasing belly. All Pilates movements, at this point are best done seated up right or side lying. However, you can work supine as long as the head is elevated with pillows at 30 degrees above the heart for no longer than 5 minutes, turning to the side for a break. This ensures natural blood flow and oxygen to the A popular exercise among pregnant Pilates enthusiasts is legwork on the wunda chair. It involves sitting on a small stool with springs attached to a lever and pushing the lever down with your feet. This Pilates movement provides conditioning for the legs and activation of the abdominal muscles, which stabilize the pelvis.

Remember it's very important that your Pilates instructor is certified and has experience in working with pregnant women.

You Need More Than Aerobic Exercise

Getting in shape takes more than aerobic exercise. While aerobics are an important component to overall fitness, you also need to incorporate muscle building workouts several times a week to achieve a well balanced exercise program.

The benefits of aerobics are well known. When you exercise aerobically you strengthen your heart muscle as well as your entire cardiovascular system. Muscle building workouts fine tune the body and make it better able to function and burn away fat.

There are two types of muscle building workouts that will either allow you to gain muscle mass or tone your existing muscle. The goal of a low rep, high weight muscle building workout is to increase muscle mass, or plump up the muscle to its greatest volume. Lifting heavy weight causes the muscle fibers to swell and you will notice a significant increase in the mass of muscle under your skin. The goal of high rep, low weight muscle building workouts is to tone the muscle and make it stronger without a significant noticeable change in mass. Women often perform toning workouts in order to sculpt their muscles and make them appear more defined and bodybuilders select programs that allow them to increase mass.

When people begin new muscle building workouts they expect results quickly. This is fine if your body is lean to begin with. But if you have a high ratio of body fat to lean muscle, you will have to do aerobic cardiovascular exercises to burn off fat in combination with muscle building workouts to build muscle in order to see the desired results. Eating a low fat diet composed of lean proteins and low carbohydrates is also helpful in building muscle and reducing fat.

One of the benefits of muscle building workouts, aside from larger and more toned muscles, is an increase in your body's ability to burn fat. Even when you are not exercising, your muscles continue to burn fat more effectively when you perform a regular fitness program that includes muscle building workouts. Aerobic exercise strengthens your heart and improves the function of the cardiovascular system which is important in delivering blood to your muscles. But to continuously burn fat you need a combination of both aerobic training and muscle building.

It is a misconception that by working out you are actually building additional muscle tissue. We are born with the highest number of muscle fibers we will ever have and that will never change. What you are trying to change through muscle building workouts is the appearance of the muscle tissue, bulking it up and making the fibers larger and more defined.

75 percent of people buy the wrong digital camera

When I teach a new class learning digital photography, over 75% of the students turn up with the camera the salesman suggested.

Guess what? They soon find out that it's the wrong one for them. This can be a very expensive mistake. So the big questions are what is the right one for me and how do I know which is best for me.

One of the first things that you want to know about the camera that the salesman is trying to sell you is as follows -?How long does the camera take to turn on and be ready to take the shot? In the consumer market this can range between 1 to 5 seconds most being towards the 3 seconds mark. ?How long does the camera take to focus on the subject? (Not to take the picture) most cameras take between 1 to 3 seconds most at around the 1-second mark. How long does the camera take to actually take the photo after you have pushed the shutter button completely? Again, most cameras take between 1to 3 seconds this is called shutter lag time. Now you can see to take a photo can take up to 5 seconds just to turn on and up to another 3 seconds to focus in and the up to another 3 seconds just to actually take the photo.

In a cheaper camera, but not necessarily cheaper it can be up to 9 seconds to take a photo from the camera turned off. You may say "yes but I will leave my camera on" ok that's fine, but you may still have a lag time of up to 3 seconds just to take a photo. Just imagine how annoying it will be now that you have purchased your new digital camera costing you around $400 - $500 to find that you just can't catch your child blowing out the candles because your new camera at the critical time of blowing the candles out took 1 second to focus and a further 2 seconds to take the photo. What was the result? A child sitting in front of a cake with black smoldering candles.

Can you set the white balance on your camera? Just what is the white balance?

About 60% of digital cameras don't have this adjustment, you must buy one that can be set manually, not just one that has an "auto white balance" as they are not as good as they advertise.

Does your camera have different exposure modes?

Exposure modes are simply where does the camera take a light reading? The cheaper cameras just do an all over reading which can be very limiting to say the least. A good camera will have a "spot", "centre weighted" and "matrix" metering system, which allows you to take great photos in any light situation.

When buying a digital camera, buy it for the fact that it's a camera not a video camera as well. One student showed me all the features her camera had and that's why it was more expensive – the only thing that it didn't do well was take still pictures!

You can get so much out of your new digital camera! you just have to put some time in for learning how to use it properly and how to take better pictures – remember no one will ever want to look at a poor quality photo twice!

If you want to take really great pictures that will be in your family for years put in a little effort with your new digital camera.

Control your diabetes by Vitamin C and Vitamin E

Many of the vitamins like Vitamin B complex, Thiamine or Vitamin B1 and Pyridoxine or Vitamin B6 are great controller of diabetes. Other vitamins like vitamin C and vitamin E also works great in controlling diabetes. Have a look on the benefits how they can help you controlling your diabetes.

Vitamin C - Vitamin C is considered highly beneficial in treating diabetes. Because of stress, urinary losses and destruction by artificial sweeteners, the vitamin C requirement is usually high in diabetics. Large amounts of this vitamin sometimes bring very good results. Dr. George V Mann in Perspective in Biology and Medicine recommended extra vitamin C for diabetics. Natural insulin output increases in diabetics with supplementary doses of vitamin C.

The intake of vitamin C in the form of dried Indian gooseberry (amla), the richest known source of vitamin C, or tablets of 500 mg or from natural sources of vitamin C besides amla, are citrus fruits, green leafy vegetables, sprouted Bengal gram and green grams.

Vitamin E - This vitamin reduces considerably the devastating vascular damage accompanying diabetes. Dr. Willard Shute in The Complete Book of Vitamins recommends 800-1600 IU of vitamin E a day to prevent arterial degeneration in diabetes.

A Swedish study also supports vitamin E therapy for treating diabetes. Vitamin E helps diabetics decrease their insulin requirements. It would be advisable for a diabetes patient to take a daily dose of 200 IU of this vitamin for a fortnight at a time.

Rich Sources of Vitamin E. Valuable natural foods sources of this vitamin are wheat or cereal germ, whole grain products, fruits and green leafy vegetables, milk and all whole raw or sprouted seeds.

Other rich sources of vitamin E are cold pressed crude vegetable oils, especially sunflower seeds, safflower, and Soya beans oils, raw and sprouted seeds and grains, alfalfa, lettuce, almond, human milk etc.

Vitamin A - Diabetics are unable to convert beta-carotine to vitamin A. A supplement of this vitamin, therefore, becomes necessary. A dose of 15000 IU on alternate days is considered adequate by some authorities.