Archive for July, 2010

It is important to keep in mind that as a person begins physical exercise regimentation; your body will develop those muscles specifically related to the type of exercise being performed. One exception is the heart muscle. Regardless of the type of exercise employed, the heart muscle will be affected. Therefore, prior to beginning an exercise regimentation, a person should always consult their physician to ensure that such exercise is appropriate for the person’s physical wellbeing and capability. It is generally recommended that any exercise regimentation begin slowly and then build up as strength increases.

As related to the heart muscle, remember that this is the most important muscle that adapts to training. As a person exercises, the heart pumps blood containing oxygen, fluids and nutrients to the active muscles. As the blood proceeds through the body, if also drains the metabolic waste products away. Consequently, the more blood that is pumped, the more oxygen is available to the exercising muscles. As the muscles are exercised and are trained, they are more able to extract and use the oxygen to produce more work.

As a person slowly increases their exercise routine, the heart adapts so that it can pump more blood per stroke. Over time, cardiac output can increase to four times resting capacity. A person can feel the difference in observing the increase in their heart rate.

Athletes cardiac output can increase up to eight times the resting output. This is brought about through the increased heart rate and an increase in the stroke volume, the amount of blood ejected with each heartbeat. Trained athletes can realize up to 50 to 60 percent increase in stroke volume during workouts. This is caused by the increased force of contraction and a greater emptying of the heart chamber. Furthermore, the heart muscle often increases moderately in size. This is a result primarily of the increase in the left ventricle chamber which pumps blood away from the heart to the working muscles.

The heart muscle adapts differently if involved with weight lifting or strength training. This type of training requires that the heart generate more force with each beat to eject blood against the increased pressure in the blood vessels caused by isometric or static muscle contraction. Continued exercising causes the heart to increase the thickness of the left ventricular wall without enlargement of the internal chambers. The thicker muscle generates more force with each beat to push blood against resistance.

If a person trains both aerobically and with weight lifting, the heart will adapt in proportion to each type of exercise being applied.

Heart muscle adaption and changes occur over the first four to eight weeks of consistent workouts. Whether a person trains aerobically or lift weights, with time, the workouts will become easier. But, remember that the benefits and changes obtained through a regimented exercise program – usually four to eight weeks – disappear when the regimentation stops, usually faster than developed. Therefore, a well-planned exercise regimentation that can be maintained and added to a person’s life style will have the best long lasting affect and improved health.

One last thought. Each person is different and will adapt or adjust to exercise differently. Two individuals using the same exercise regimentation and starting at the same time and are basically the same in body shape, etc., results they achieve will probably differ. One may improve more quickly and dramatically that the other. A mistake often made is expecting to match accomplishments to another’s results. This is a plan for failure. An individual planning to implement an exercise regimentation should only expect results that they can successfully achieve themselves and never judged against someone else’s record. Take courage in one’s own accomplishments and progress and work towards personally selected goal. Consistency and time are the determining factors.

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Finding your own water is one core component of self-sufficient living. Aside from growing your own vegetables, having your own water source lessens your dependence on standard water systems. A necessary part of having your own water is a pump. These are often a mechanized pump that regularly brings water up from the ground and includes jet and submersible models for shallow and deep wells.

A shallow well typically uses a jet pump that is mounted by itself above the ground. This model draws up water through a suction motion, much like a straw when used by a person. These pumps, however, can only be used at a depth of 25 feet. Equipped with an electric motor, jet water pumps should be filled already through a one-way check valve to start working.

Deep wells can also make use of a jet pump. Two pipes are needed, however, with one being a 35-foot long tail pipe. These two work together with suction and pressure to bring the water to the surface. But, this method isn’t entirely efficient for deep wells and, instead, a submersible pump often provides better results. A submersible model is placed underground and consists of a cylindrical well casing, of which the bottom half is a sealed pump motor connected to an above ground power source. Submersible water pumps bring water to the surface easily and will last the user 20 to 25 years.

While well pumps run automatically with an electric motor, what do you do when the power goes out? Having a hand water pump on hand is advised. Hand water pumps attach to a well pump and will provide water without electricity. A person can use a hand pump and expect the water to come out at three to five gallons per minute, from a depth of 300 feet. Because power can go out on occasion, having a hand pump around to supplement your mechanized well pump is advised.