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Strength training

History

Main article: History of strength training

An early plate-loading barbell and kettlebell

Until the 20th century, the history of strength training was essentially a history of weight training. With the advent of modern technology, materials and knowledge, the methods that can be used for strength training have multiplied significantly.

Hippocrates explained the principle behind strength training when he wrote "that which is used develops, and that which is not used wastes away", referring to muscular hypertrophy and atrophy. Progressive resistance training dates back at least to Ancient Greece, when legend has it that wrestler Milo of Croton trained by carrying a newborn calf on his back every day until it was fully grown. Another Greek, the physician Galen, described strength training exercises using the halteres (an early form of dumbbell) in the 2nd century. Ancient Persians used the meels, which became popular during the 19th century as the Indian club, and has recently made a comeback in the form of the clubbell.

The dumbbell was joined by the barbell in the latter half of the 19th century. Early barbells had hollow globes that could be filled with sand or lead shot, but by the end of the century these were replaced by the plate-loading barbell commonly used today.

Strength training with isometric exercise was popularised by Charles Atlas from the 1930s onwards. The 1960s saw the gradual introduction of exercise machines into the still-rare strength training gyms of the time. Strength training became increasingly popular in the 1980s following the release of the bodybuilding movie Pumping Iron and the subsequent popularity of Arnold Schwarzenegger. Since the late 1990s increasing numbers of women have taken up strength training, influenced by programs like Body for Life; currently nearly one in five U.S. women engages in weight training on a regular basis.

Types of strength training

Weight training

Main article: Weight training

See also: Bodyweight exercise

Weight and resistance training are popular methods of strength training that use gravity (through weight stacks, plates or dumbbells) or elastic/hydraulic resistance to oppose muscle contraction. Each method provides a different challenge to the muscle relating to the position where the resistance to muscle contraction peaks. Weight training provides the majority of the resistance at the initiating joint angle when the movement begins, when the muscle must overcome the inertia of the weight's mass (however, if repetitions are performed extremely slowly, inertia is never overcome and resistance remains constant). In contrast, elastic resistance provides the greatest opposition to contraction at the end of the movement when the material experiences the greatest tension while hydraulic resistance varies depending on the speed of the submerged limb, with greater resistance at higher speeds. In addition to the equipment used, joint angles can alter the force output of the muscles due to leverage.

Resistance training

Main article: Resistance training

Resistance training is a form of strength training in which each effort is performed against a specific opposing force generated by resistance (i.e. resistance to being pushed, squeezed, stretched or bent). Exercises are isotonic if a body part is moving against the force. Exercises are isometric if a body part is holding still against the force. Resistance exercise is used to develop the strength and size of skeletal muscles. Properly performed, resistance training can provide significant functional benefits and improvement in overall health and well-being.

The goal of resistance training, according to the American Sports Medicine Institute (ASMI), is to "gradually and progressively overload the musculoskeletal system so it gets stronger." Research shows that regular resistance training will strengthen muscle and increase bone mass.

Isometric training

Main article: Isometric exercise

Isometric exercise, or "isometrics", is a type of strength training in which the joint angle and muscle length do not change during contraction. Isometric exercises are opposed by a force equal to the force output of the muscle and there is no net movement. This mainly strengthens the muscle at the specific joint angle at which the isometric exercise occurs, with some increases in strength at joint angles up to 20 in either direction depending on the joint trained. In comparison, isotonic exercises strengthen the muscle throughout the entire range of motion of the exercise used.

Basic principles

The basic principles of strength training involve a manipulation of the number of repetitions (reps), sets, tempo, exercises and force to cause desired changes in strength, endurance, size or shape by overloading of a group of muscles. The specific combinations of reps, sets, exercises, resistance and force depend on the purpose of the individual performing the exercise: sets with fewer reps can be performed using more force, but have a reduced impact on endurance.

Strength training also requires the use of 'good form', performing the movements with the appropriate muscle group(s), and not transferring the weight to different body parts in order to move greater weight/resistance (called 'cheating'). Typically failure to use good form during a training set can result in injury or an inability to meet training goals - since the desired muscle group is not challenged sufficiently, the threshold of overload is never reached and the muscle does not gain in strength. There are cases when cheating is beneficial, as is the case where weaker groups become the weak link in the chain and the target muscles are never fully exercised as a result.

The benefits of strength training include increased muscle, tendon and ligament strength, bone density, flexibility, tone, metabolic rate and postural support.

Terminology

Strength training has a variety of specialized terms used to describe parameters of strength training:

Exercise - different exercises involve moving joints in specific patterns to challenge muscles in different ways

Form - each exercise has a specific form, a topography of movement designed to maximize safety and muscle strength gains

Rep - short for repetition, a rep is a single cycle of lifting and lowering a weight in a controlled manner, moving through the form of the exercise

Set - a set consists of several repetitions performed one after another with no break between them with the number of reps per set and sets per exercise depending on the goal of the individual. The number of repetitions one can perform at a certain weight is called the Rep Maximum (RM). For example, if one could perform ten reps at 75 lbs, then their RM for that weight would be 10RM. 1RM is therefore the maximum weight that someone can lift in a given exercise - i.e. a weight that they can only lift once without a break.

Tempo - the speed with which an exercise is performed; the tempo of a movement has implications for the weight that can be moved and the effects on the muscle.

Realization of training goals

According to popular theory:

Sets of one to five repetitions primarily develop strength, with less impact on muscle size and none on endurance.

Sets of six to twelve repetitions develop a balance of strength, muscle size and endurance.

Sets of thirteen to twenty repetitions develop endurance, with some increases to muscle size and limited impact on strength.

Sets of more than twenty repetitions are considered to be focused on aerobic exercise. They do still use the anaerobic system, but usually at a rate through which it can consistently remove the lactic acid generated from it.

Individuals typically perform one to six sets per exercise, and one to three exercises per muscle group, with short breaks between each set - the specific combinations of reps, exercises, sets and break duration depends on the goals of the individual program. The duration of these breaks determines which energy system the body utilizes. Performing a series of exercises with little or no rest between them, referred to as "circuit training", will draw energy mostly from the aerobic energy system. Brief bursts of exercise, separated by breaks, are fueled by anaerobic systems, which use either phosphagens or glycolysis.

For developing endurance, gradual increases in volume and gradual decreases in intensity is the most effective program.

It has been shown that for beginners, multiple-set training offers minimal benefits over single-set training with respect to either strength gain or muscle mass increase, but for the experienced athlete multiple-set systems are required for optimal progress. However, one study shows that for leg muscles, three sets are more effective than one set.

Beginning weight-trainers are in the process of training the neurological aspects of strength[citation needed], the ability of the brain to generate a rate of neuronal action potentials that will produce a muscular contraction that is close to the maximum of the muscle's potential.

Variable

Training goal

Strength

Power

Hypertrophy

Endurance

Load (% of 1RM)

80-90

70-90

60-80

40-60

Reps per set

1-5

8-12

25-60

Sets per exercise

4-7

3-5

4-8

2-4

Rest between sets (mins)

2-6

2-5

1-2

Duration (seconds per set)

5-10

4-8

20-60

80-150

Speed per rep (% of max)

60-100

90-100

60-90

60-80

Training sessions per week

3-6

5-7

8-14

Table reproduced from Siff, 2003

Weights for each exercise should be chosen so that the desired number of repetitions can just be achieved.

Progressive overload

In one common method, weight training uses the principle of progressive overload, in which the muscles are overloaded by attempting to lift at least as much weight as they are capable of. They respond by growing larger and stronger. This procedure is repeated with progressively heavier weights as the practitioner gains strength and endurance.

However, performing exercises at the absolute limit of one's strength (known as one rep max lifts) is considered too risky for all but the most experienced practitioners. Moreover, most individuals wish to develop a combination of strength, endurance and muscle size. One repetition sets are not well suited to these aims. Practitioners therefore lift lighter (sub-maximal) weights, with more repetitions, to fatigue the muscle and all fibres within that muscle as required by the progressive overload principle. Recent research, conducted at the University of North Carolina, suggests that completing sets of thirty to fifty repetitions using 10% of 1-rep maximum weight provides optimum development of endurance, strength, and power.[citation needed]

Commonly, each exercise is continued to the point of momentary muscular failure. Contrary to widespread belief, this is not the point at which the individual thinks they cannot complete any more repetitions, but rather the first repetition that fails due to inadequate muscular strength. Training to failure is a controversial topic with some advocating training to failure on all sets while others believe that this will lead to overtraining, and suggest training to failure only on the last set of an exercise. Some practitioners recommend finishing a set of repetitions just before the point of failure; e.g. if you can do a maximum of 12 reps with a given weight, only perform 11. Adrenaline and other hormones may promote additional intensity by stimulating the body to lift additional weight (as well as the neuro-muscular stimulations that happen when in ight-or-flight mode, as the body activates more muscle fibres), so getting "psyched up" before a workout can increase the maximum weight lifted.

Weight training can be a very effective form of strength training because exercises can be chosen, and weights precisely adjusted, to safely exhaust each individual muscle group after the specific numbers of sets and repetitions that have been found to be the most effective for the individual. Other strength training exercises lack the flexibility and precision that weights offer.

Split training

Split training involves working no more than two or three muscle groups or body parts per day, instead spreading the training of specific body parts throughout a training cycle of several days. It is commonly used by more advanced practitioners due to the logistics involved in training all muscle groups maximally. Training all the muscles in the body individually through their full range of motion in a single day is generally not considered possible due to caloric and time constraints. Split training involves fully exhausting individual muscle groups during a workout, then allowing several days for the muscle to fully recover. Muscles are worked roughly twice per week and allowed roughly 72 hours to recover. Recovery of certain muscle groups is usually achieved on days while training other groups. I.e. a 7 day week can consist of a practitioner training trapezius, side shoulders and upper shoulders to exhaustion on one day, the following day the arms to exhaustion, the day after that the rear, front shoulders and back, the day after that the chest. In this way all mentioned muscle groups are allowed the necessary recovery.

Intensity, volume, and frequency

Three important variables of strength training are intensity, volume and frequency. Intensity refers to the amount of work required to achieve the activity, and is proportional to the mass of the weights being lifted. Volume refers to the number of muscles worked, exercises, sets and reps during a single session. Frequency refers to how many training sessions are performed per week.

These variables are important because they are all mutually conflicting, as the muscle only has so much strength and endurance, and takes time to recover due to microtrauma. Increasing one by any significant amount necessitates the decrease of the other two, eg. increasing weight means a reduction of reps, and will require more recovery time and therefore fewer workouts per week. Trying to push too much intensity, volume and frequency will result in overtraining, and eventually lead to injury and other health issues such as chronic soreness and general lethargy, illness or even acute trauma such as avulsion fractures. A high-medium-low formula can be used to avoid overtraining, with either intensity, volume, or frequency being high, one of the others being medium, and the other being low. One example of this training strategy can be found in the following chart:

Type

Low

Med

High

Intensity (% of 1RM)

10-40%

50-70%

80-100%

Volume (per muscle)

1 exercise

2 exercises

3+ exercises

Sets

1 set

2-3 sets

4+ sets

Reps

1-6 reps

8-15 reps

20+ reps

Session Frequency

1 p/w

2-3 p/w

4+ p/w

A common training strategy is to set the volume and frequency the same each week (eg. training 3 times per week, with 2 sets of 12 reps each workout), and steadily increase the intensity (weight) on a weekly basis. However, to maximize progress to specific goals, individual programs may require different manipulations, such as decreasing the weight, and increase volume or frequency.

Making program alterations on a daily basis (daily undulating periodization) seems to be more efficient in eliciting strength gains than doing so every 4 weeks (linear periodization), but for beginners there are no differences between different periodization models.

Periodization

Periodization is the modulating of volume and intensity over time, to both stimulate gains and allow recovery. Commonly, volume is decreased during a training cycle while intensity is increased. In this template, a lifter would begin a training cycle with a higher rep range than he will finish with. For example, a lifter might begin a training program performing sets with 8 reps. Throughout the course of his/her training program, the lifter will slowly increase the weight while slowly decreasing the reps. This is enough time for the neuromuscular system to adapt and become more efficient.

For this example, the lifter has a 1 rep max of 225 lb:

Week

Set 1

Set 2

Set 3

Set 4

Set 5

Volume Lbs.

Peak Intensity(Last Set)

% of 1 Rep Max(Last Set)

95 lb x 8reps

100 lb x 8reps

110 lb x 8reps

115 lb x 8reps

120 lb x 8reps

4,320

73%

52.5%

105 lb x 8reps

110 lb x 7reps

115 lb x 7reps

125 lb x 7reps

130 lb x 7reps

4,200

79%

57.75%

110 lb x 7reps

120 lb x 7reps

125 lb x 6reps

135 lb x 6reps

140 lb x 6reps

4,010

84%

63%

125 lb x 6reps

130 lb x 6reps

140 lb x 6reps

145 lb x 5reps

155 lb x 5reps

3,870

88%

68.25%

130 lb x 5reps

140 lb x 5reps

150 lb x 5reps

155 lb x 5reps

165 lb x 4reps

3,535

94%

73.5%

140 lb x 4reps

150 lb x 4reps

160 lb x 4reps

165 lb x 4reps

175 lb x 4reps

3,160

99%

79%

This is an example of periodization where the volume decreases while the intensity and weight increases.

Benefits

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The benefits of weight training include greater muscular strength, improved muscle tone and appearance, increased endurance, enhanced bone density, and improved cardiovascular fitness.

Many people take up weight training to improve their physical attractiveness. Most men can develop substantial muscles; most women lack the testosterone to do it, but they can develop a firm, "toned" (see below) physique, and they can increase their strength by the same proportion as that achieved by men (but usually from a significantly lower starting point). An individual's genetic make-up dictates the response to weight training stimuli to some extent.

The body's basal metabolic rate increases with increases in muscle mass[citation needed], which promotes long-term fat loss and helps dieters avoid yo-yo dieting.[dubious discuss] Moreover, intense workouts elevate metabolism for several hours following the workout, which also promotes fat loss.

Weight training also provides functional benefits. Stronger muscles improve posture, provide better support for joints, and reduce the risk of injury from everyday activities. Older people who take up weight training can prevent some of the loss of muscle tissue that normally accompanies agingnd even regain some functional strengthnd by doing so become less frail.[citation needed] They may be able to avoid some types of physical disability. Weight-bearing exercise also helps to prevent osteoporosis. The benefits of weight training for older people have been confirmed by studies of people who began engaging in it even in their 80s and 90s.

Strength training helps to maintain good flexibility. The ability of the body to resist the stresses that can result from an injury can be increased by obtaining a greater amount of strength. That is true in the athletic world and it has its advantages in performing everyday activities, such as lifting or carrying objects. Strength contributes to the overall efficiency of the human body. Starting a strength training program means you have started a new lifestyle because strength is reversible. It will decline if you do not continue to obtain a strength stimulus throughout your entire life.

Stronger muscles improve performance in a variety of sports. Sport-specific training routines are used by many competitors. These often specify that the speed of muscle contraction during weight training should be the same as that of the particular sport.

Though weight training can stimulate the cardiovascular system, many exercise physiologists, based on their observation of maximal oxygen uptake, argue that aerobics training is a better cardiovascular stimulus. Central catheter monitoring during resistance training reveals increased cardiac output, suggesting that strength training shows potential for cardiovascular exercise. However, a 2007 meta-analysis found that, though aerobic training is an effective therapy for heart failure patients, combined aerobic and strength training is ineffective.

One side-effect of any intense exercise is increased levels of dopamine, serotonin and norepinephrine, which can help to improve mood and counter feelings of depression.

Common concerns

This section contains instructions, advice, or how-to content. The purpose of Wikipedia is to present facts, not to train. Please help improve this article either by rewriting the how-to content or by moving it to Wikiversity or Wikibooks. (July 2009)

Bodybuilding

Main article: Bodybuilding

Bodybuilding is a sport in which the goal is to increase muscle size and definition. Famous competitors include Steve Reeves, Sergio Oliva, Arnold Schwarzenegger, Lou Ferrigno and Ronnie Coleman. Bodybuilding increases the endurance of muscles, as well as strength, though not as much as if it were the primary goal. Bodybuilders compete in bodybuilding competitions, and use specific principles and methods of strength training to maximize muscular size and develop extremely low levels of body fat. In contrast, most strength trainers train to improve their strength and endurance while not giving special attention to reducing body fat below normal. Strength trainers tend to focus on compound exercises to build basic strength, whereas bodybuilders often use isolation exercises to visually separate their muscles, and to improve muscular symmetry. Pre-contest training for bodybuilders is different again, in that they attempt to retain as much muscular tissue as possible while undergoing severe dieting. However, the bodybuilding community has been the source of many strength training principles, techniques, vocabulary, and customs.

Bodybuilding, strongman competitions and other sports are illustrations of how the basic principles and methods of strength training can be applied to achieve very different goals.

Nutrition

It is widely accepted that strength training must be matched by changes in diet in order to be effective. Adequate protein is generally believed to be required for building skeletal muscle with popular sources advising weight trainers to consume a high protein diet with from 1.4 to 3.3 g of protein per kg of body weight per day (0.6 to 1.5 g per pound). Protein that is neither needed for cell growth and repair nor consumed for energy is converted by the liver into fat, which is then stored in the body. Some people believe that a high protein diet entails risk of kidney damage, but studies have shown that kidney problems only occur in people with previous kidney disease. Nonetheless, the deamination process creates urea, which places low, but consistent, strain on the nephrons. Failure to properly hydrate can result in an exaggeration of this effect. An adequate supply of carbohydrates (5-7g per kg) is also needed as a source of energy and for the body to restore glycogen levels in muscles.

A light, balanced meal prior to the workout (usually one to two hours beforehand) ensures that adequate energy and amino acids are available for the intense bout of exercise. The type of nutrients consumed affects the response of the body, and nutrient timing whereby protein and carbohydrates are consumed prior to and after workout has a beneficial impact on muscle growth. Water is consumed throughout the course of the workout to prevent poor performance due to dehydration. A protein shake is often consumed immediately following the workout, because both protein uptake and protein usage are increased at this time. Glucose (or another simple sugar) is often consumed as well since this quickly replenishes any glycogen lost during the exercise period. To maximise muscle protein anabolism, recovery drink should contain glucose (dextrose), protein (usually whey) hydrosylate containing mainly dipeptides and tripeptides, and leucine. Some weight trainers also take ergogenic aids such as creatine or steroids to aid muscle growth. However, the effectiveness of some products is disputed and others are potentially harmful.

Sex differences in mass gains

Due to the androgenic hormonal differences between males and females, the latter are generally unable to develop large muscles regardless of the training program used. Normally the most that can be achieved is a look similar to that of a fitness model. Muscle is denser than fat, so someone who builds muscle while keeping the same body weight will occupy less volume; if two people weigh the same (and are the same height) but have different lean body mass percentages, the one with more muscle will appear thinner.

The results obtained by female bodybuilders are extremely atypical: they are self-selected for their genetic ability to build muscle,[citation needed] perform enormous amounts of exercise, their musculature is exaggerated by very low body fat, and like many male bodybuilders their results may be enhanced by anabolic steroids. Unless a woman dedicates her life to bodybuilding, she will not achieve the same results as a professional male bodybuilder. In addition, though bodybuilding uses the same principles as strength training, it is with a goal of gaining muscle bulk. Strength trainers with different goals and programs will not gain the same mass as a male professional bodybuilder.

Muscle toning

Some weight trainers perform light, high-repetition exercises in an attempt to "tone" their muscles without increasing their size. The use of the word "tone" in this sense is inaccurate. Muscle tone correctly refers to the constant, low-frequency contractions that occur in all muscles, even at "rest", to prepare them for future activity.

What muscle builders refer to as a toned physique is one that combines reasonable muscular size with moderate levels of body fat, qualities that may result from a combination of diet and exercise. Exercises of 8-12 reps indeed do cause hypertrophy of the sarcoplasm in slow-twitch and high-twitch muscle fibers, contributing to overall increased muscle bulk. This is not to be confused with myofibril hypertrophy which leads to lifting gains. Both however can occur to an extent during this rep range.

Lowered-calorie diets have no positive effect on muscle hypertrophy for muscle of any fiber type. They may, however, decrease the thickness of subcutaneous fat (fat between muscle and skin), through an overall reduction in body fat, thus making muscle striations more visible.

Safety concerns related to children

Orthopaedic specialists used to recommend that children avoid weight training because the growth plates on their bones might be at risk. The very rare reports of growth plate fractures in children who trained with weights occurred as a result of inadequate supervision, improper form or excess weight, and there have been no reports of injuries to growth plates in youth training programs that followed established guidelines. The position of the National Strength and Conditioning Association is that strength training is safe for children if properly designed and supervised.

Younger children are at greater risk of injury than adults if they drop a weight on themselves or perform an exercise incorrectly; further, they may lack understanding of, or ignore the safety precautions around weight training equipment. As a result, supervision of minors is considered vital to ensuring the safety of any youth engaging in strength training.

Weight loss

An exercise like sit-ups or abdominal crunches uses a much smaller volume of muscle than whole-body aerobic exercise and is therefore less efficient at burning calories than an exercise like jogging. Instead, high-weight and low-rep exercises can be used to maintain or increase the body's muscle mass while dieting. They help to prevent the metabolic slowdown that otherwise often limits the effect of dieting and causes post-diet weight gain.

Weight loss also depends on the type of strength training used. Weight training is generally used for bulking, but the bulking method will more than likely not increase weight because of the diet involved. However, when resistance or circuit training is used, because they are not geared towards bulking, women tend to lose weight more quickly. Lean muscles require calories to maintain themselves at rest, which will help reduce fat through an increase in the basal metabolic rate.

Safety

Main article: Weight training: Safety

Strength training is a safe form of exercise when the movements are controlled, and carefully defined. However, as with any form of exercise, improper execution and the failure to take appropriate precautions can result in injury.

Methods and equipment

See also: Weight training: Types of exercises

A number of strength training methods exist, each with its own goals, equipment and results. Apart from weight training, they include isometric exercise, plyometrics, Pilates or Super Slow.

Exercise equipment used for strength training includes weight machines, resistance bands, Swiss balls or Wobble boards, Indian clubs or weighted clothing.

Aerobic exercise versus anaerobic exercise

Strength training exercise is primarily anaerobic. Even while training at a lower intensity (training loads of ~20-RM), anaerobic glycolysis is still the major source of power, although aerobic metabolism makes a small contribution. Weight training is commonly perceived as anaerobic exercise, because one of the more common goals is to increase strength by lifting heavy weights. Other goals such as rehabilitation, weight loss, body shaping, and bodybuilding often use lower weights, adding aerobic character to the exercise.

Except in the extremes, a muscle will fire fibres of both the aerobic or anaerobic types on any given exercise, in varying ratio depending on the load on the intensity of the contraction. This is known as the energy system continuum. At higher loads, the muscle will recruit all muscle fibres possible, both anaerobic ("fast-twitch") and aerobic ("slow-twitch"), in order to generate the most force. However, at maximum load, the anaerobic processes contract so forcefully that the aerobic fibers are completely shut out, and all work is done by the anaerobic processes. Because the anaerobic muscle fibre uses its fuel faster than the blood and intracellular restorative cycles can resupply it, the maximum number of repetitions is limited. In the aerobic regime, the blood and intracellular processes can maintain a supply of fuel and oxygen, and continual repetition of the motion will not cause the muscle to fail.

Circuit weight training is a form of exercise that uses a number of weight training exercise sets separated by short intervals. The cardiovascular effort to recover from each set serves a function similar to an aerobic exercise, but this is not the same as saying that a weight training set is itself an aerobic process.

Exercises for specific muscle groups

Main article: Weight training exercises

A back extension.

Weight trainers commonly divide the body's individual muscles into ten major muscle groups. These do not include the hip, neck and forearm muscles, which are rarely trained in isolation. The most common exercises for these muscle groups are listed below. (Videos of these and other exercises are available at exrx.net and from the University of Wisconsin.)

The sequence shown below is one possible way to order the exercises. The large muscles of the lower body are normally trained before the smaller muscles of the upper body, because these first exercises require more mental and physical energy. The core muscles of the torso are trained before the shoulder and arm muscles that assist them. Exercises often alternate between "pushing" and "pulling" movements to allow their specific supporting muscles time to recover. The stabilising muscles in the waist should be trained last.

v d e

Strength training exercises

Quadriceps (front of legs)

Squat (compound) Leg press (compound) Lunge (compound) Leg raise (compound) Leg extension (isolation)

Hamstrings (back of legs)

Deadlift (compound) Leg curl (isolation)

Calves

Calf raise (isolation)

Pectorals (chest)

Bench press (compound) Fly (isolation) Machine fly (isolation) Press-up/Push-up (compound) Pullover (isolation)

Lats and trapezius (upper back)

Bent-over row (compound) Chin-up (compound) Pulldown (compound) Pullup (compound) Shoulder shrug (isolation)

Deltoids (shoulders)

Front raise (isolation) Handstand push-up (compound) Lateral raise (isolation) Military press (compound) Shoulder press (compound) Upright row (compound) Rear delt raise (isolation)

Triceps (back of arms)

Dip (compound) Pushdown (isolation) Triceps extension (isolation)

Biceps (front of arms)

Biceps curl (isolation)

Abdomen and obliques (belly)

Crunch (isolation) Sit-up (isolation) Leg raise (compound) (any rotational movement will engage the obliques)

Lower back

Back extension (isolation) Deadlift (compound) Good-morning (compound) Hyperextension

See also: Bodyweight exercise Weight training List of weight training exercises Bodybuilding

Advanced techniques

A number of techniques have been developed to make weight training exercises more intense, and thereby potentially increase the rate of progress. Many weight lifters use these techniques to bring themselves past a plateau, a duration where a weightlifter may be unable to do more lifting repetitions, sets, or use higher weight resistance.

Set structure

Drop sets

Drop sets do not end at the point of momentary muscular failure, but continue with progressively lighter weights.

Pyramid sets

In a pyramid the weight is first increased, and then decreased over a series of sets. A full pyramid typically includes five sets of approximately 12, 10, 8, 10 and 12 reps. The first two sets are performed with light to medium weights to warm up the muscles. The middle set is the work set, and uses the heaviest weight possible. The last two sets are drop sets, and further fatigue the muscle with progressively lighter weights. This technique provides a combination of volume and intensity, and is therefore popular with bodybuilders. However, the full pyramid may be too much for a beginner to handle, so it is only recommended for experienced trainers.

Burnouts

Burnouts combine pyramids and drop sets, working up to higher weights with low reps and then back down to lower weights and high reps.

Diminishing set

The diminishing set method is where a weight is chosen that can be lifted for 20 reps in one set, and then 70 repetitions are performed in as few sets as possible.

Rest-pause (heavy singles)

Rest-pause heavy singles are performed at or near 1RM, with ten to twenty seconds of rest between each lift. The lift is repeated six to eight times. It is generally recommended to use this method infrequently.

Giant set

The Giant set, is a form of training that targets one muscle group (e.g. the triceps) with three separate exercises performed in quick succession, often to fail and sometimes with the reduction of weight halfway through a set once muscle fatigue sets in. This form of intense training 'shocks' the muscles and as such, is usually performed by experienced trainers and should be used infrequently.

Combined sets

Supersets

Supersets combine two or more exercises with similar motions to maximize the amount of work of an individual muscle or group of muscles. The exercises are performed with no rest period between the exercises. An example would be doing bench press, which predominantly works the pectoralis and triceps muscles, and then moving to an exercise that works just the triceps such as the triceps extension or the pushdown.

Push-pull supersets

Push-pull supersets are similar to regular supersets, but exercises are chosen which work opposing muscle groups. This is especially popular when applied to arm exercises, for example by combining biceps curls with the triceps pushdown. Other examples include the shoulder press and lat pulldown combination, and the bench press and wide grip row combination.

Pre-exhaustion

Pre-exhaustion combines an isolation exercise with a compound exercise for the same muscle group. The isolation exercise first exhausts the muscle group, and then the compound exercise uses the muscle group's supporting muscles to push it further than would otherwise be possible. For example, the triceps muscles normally help the pectorals perform their function. But in the "bench press" the weaker triceps often fails first, which limits the impact on the pectorals. By preceding the bench press with the pec fly, the pectorals can be pre-exhausted so that both muscles fail at the same time, and both benefit equally from the exercise.

Breakdowns

Breakdowns were developed by Fred Hatfield and Mike Quinn to work the different types of muscle fibers for maximum stimulation. Three different exercises that work the same muscle group are selected, and used for a superset. The first exercise uses a heavy weight (~85% of 1 rep max) for around five reps, the second a medium weight (~70% of 1 rep max) for around twelve reps, and finally the third exercise is performed with a light weight (~50% of 1 rep max) for twenty to thirty reps, or even lighter (~40% of 1 rep max) for forty or more reps. (Going to failure is discouraged.) The entire superset is performed three times.

Beyond failure

Forced reps

Forced reps occur after momentary muscular failure. An assistant provides just enough help to get the weight trainer past the sticking point of the exercise, and allow further repetitions to be completed. Weight trainers often do this when they are spotting their exercise partner. With some exercises forced reps can be done without a training partner. For example, with one-arm biceps curls the other arm can be used to assist the arm that is being trained.

Cheat reps

Cheating is a deliberate compromise of form to maximize reps. Cheating has the advantage that it can be done without a training partner, but compromises safety. A typical example of cheat reps occurs during bicep curls when, beginning with the load at the waist, the exerciser swings the barbell or dumbbell forward and up during the concentric phase utilizing momentum to assist his bicep muscles in moving the load to a shortened muscle position. Momentum assistance during the concentric phase allows him to move greater loads during the more difficult concentric phase. The objective can be to position greater loads of resistance to the biceps in preparation of performing the eccentric phase than the more difficult concentric phase would otherwise allow. Replacing a typical function of a training partner with a solo exerciser performing cheat reps facilitates forced reps or negative reps when training alone.

Rest-pause (post-failure)

After a normal set of 6-8 reps (to failure), the weight is re-racked and the trainer takes 10-15 deep breaths, and then performs one more repetition. This process can be repeated for two further repetitions. The twenty-rep squat is another, similar approach, in that it follows a 12-15 rep set of squats with individual rest-pause reps, up to a total of 20 reps.

Weight stripping

Weight stripping is a technique used after failure with a normal resistance in certain exercises, particularly with easily adjustable machines, whereby the weight trainer or a partner gradually reduces the resistance after a full set is taken to failure. With each reduction in resistance, as many possible reps are completed and the resistance is then reduced again. This is continued until the resistance is approximately half the original resistance.

Negative reps

Negatives are performed with much heavier weights. Assistants lift the weight, and then the weight trainer attempts to resist its downward progress through an eccentric contraction. Alternatively, an individual can use an exercise machine for negatives by lifting the weight with both arms or legs, and then lowering it with only one. Or they can simply lower weights more slowly than they lift them: for example, by taking two seconds to lift each weight and four seconds to lower it.

Partial reps

Partial reps, as the name implies, involves movement through only part of the normal path of an exercise. Partial reps can be performed with heavier weights. Usually, only the easiest part of the repetition is attempted.

Burns

Burns involve mixing partial reps into a set of full range reps in order to increase intensity. The partials can be performed at any part of the exercise movement, depending on what works best for the particular exercise. Also, the partials can either be added after the end of a set or in some alternating fashion with the full range reps. For example, after performing a set of biceps curls to failure, an individual would cheat the bar back to the most contracted position, and then perform several partial reps.

Other techniques

Progressive movement training

Progressive movement training attempts to gradually increase the range of motion throughout a training cycle. The lifter will start with a much heavier weight than they could handle in the full range of motion, only moving through the last 3-5 of the movement. Throughout the training cycle, the lifter will gradually increase the range of motion until the joint moves through the full range of the exercise. This is a style that was made popular by Paul Anderson.[citation needed]

Super slow

Super slow repetitions are performed with lighter weights. The lifting and lowering phases of each repetition take 10 seconds or more.

Timed rests

By strictly controlling the rest periods between reps and sets a trainer can reduce their level of blood oxygenation, which helps to increase the stress on the muscles.

Using a wrist strap.

Wrist straps

Wrist straps (lifting straps) are sometimes used to assist in gripping very heavy weights. They are particularly useful for the deadlift. Some lifters avoid using wrist straps in order to develop their grip strength, just as some go further by using thick bars. Wrist straps can allow a lifter initially to use more weight than they might be able to handle safely for an entire set, as unlike simply holding a weight, if it is dropped then the lifter must descend with it or be pulled down. Straps place stress on the bones of the wrist which can be potentially harmful if excessive.

Philosophy Skin Care Employment

admin — Thu, 29 Jul 2010 11:11:57 +0000

Philosophy Skin Care Employment
Receive our daily news briefing or weekly bulletin
In this groundbreaking new report on the long-running and (of late) controversial BBC Radio 4 Thought for the Day feature, researcher Lizzie Clifford moves forward the debate about whether the prime-time ‘God slot’ should be preserved, reformed or abolished by carrying out a careful examination of the actual broadcast scripts themselves – with surprising results.

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Phil Fontaine: Negotiation or Confrontation (3/4)

Opportunities for You in the Growing Spa Industry

Do you love going to the spa? Spas are a growing industry, serving people from all walks of life, so the answer is most likely "yes." The relaxing, rejuvenation, and refreshing powers of a spa are no longer just for wealthy celebrities. The International SPA Association (ISPA) has stated that the rapidly growing spa industry brings in $9.7 billion annually.

Over the last decade, the spa world has experienced exponential growth, leaving spas scrambling to fill positions such as estheticians, cosmetologists, and nail technicians along with other beauty specialists. Newly opening spas and older expanding ones regularly recruit spa professionals, and may even offer openings in locales such as busy ski resorts or exotic tropical islands.

This means that there will be rapid growth in job opportunities for current or aspiring beauty professionals. As stated by the U.S. Labor Department, employment among personal appearance workers will show a 14 percent increase up to 2016, with the growth of full-service day spas accounting for a large portion of this demand.

Spa visitors do not want to give up the beauty services that make them look and feel great about themselves, even when the economy is in a slump. One spa expert says that, "While they may forgo splurging on a new car or a fancy vacation, they will faithfully visit day spas and beauty salons to scrub, knead, and exfoliate away their stress." The ISPA says that one in four Americans has been to a spa, with new clients arriving each day and becoming loyal customers who recognize that personal care and treatments are an essential and affordable luxury.

New spas are opening up everywhere, from malls and department stores, to cruise ships, health clubs, hotels, sports organizations, and medical clinics. All of these new locations are increasing the demand for skilled estheticians to provide services such as facials, massage, waxing, body treatments and skin exfoliation. The spa industry has redirected towards a more holistic health and beauty trend. This allows more women, and men, to seek beauty treatments. They are coming in for things such as stress reducing, hair treatments and manicures when they get off work. They may also just want their makeup professionally applied before a big date! All of the following jobs are greatly needed: hair stylists, colorists, massage therapists, make-up artists, nail technicians, and other cosmetologists since the expansion of the spa world.

But industry insiders insist that the labor shortage in the spa industry does not mean that there is a need for unskilled workers. Spa specialists receive specialized training from accredited beauty schools, where they lean the professional skills that they will need. They also develop hands-on knowledge and expertise in the spa industry. These qualities are vital, whether they are working in a hotel boutique or for a five-star resort. Because expertise in customer service is such an integral element in growing and maintaining a customer base, spa employers expect professional beauty and spa personnel to possess top-notch people skills as well.

Spas have certainly evolved from their primitive beginnings as mineral spring plunges that were considered social centers and sanctuaries of healing. More and more consumers are embracing the spa experience making the spa industry the fourth largest leisure industry in the United States. Nowadays, visiting a spa is a lifestyle; a stress relieving excursion as well as a spa holiday and a health-and-wellness experience. Are you one of the many who "spa"? Now is not only the perfect time to treat yourself to a day at the spa; the time is right to become a spa professional yourself!

ABOUT SALON SUCCESS ACADEMIES (SSA)

Salon Success Academies have five campuses located in California's Inland Empire: Redlands, Fontana, Upland, San Bernardino, and Corona. SSA's philosophy is to treat each student as a part of the family, providing them with every opportunity to complete their studies at the lowest cost possible. SSA combines hands-on practical application with cosmetology, skin care, or nail technology concepts. The school partners with the beauty industry to enable students to graduate with technical excellence in their profession as well as strong customer service skills. To learn more and request free information, visit www.coronabeautyschool.com.

About the Author

Effective Student Marketing, Inc.

Skin Care Doctors Orono

admin — Wed, 28 Jul 2010 12:57:41 +0000

Skin Care Doctors Orono

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Philosophy Skin Care Nz

admin — Fri, 23 Jul 2010 09:49:04 +0000

Philosophy Skin Care Nz
Bieber joins celebs fighting acne
With acne treatment Proactiv's signing earlier this month of Justin Bieber as a spokesman, the teen star joins Katy Perry, Avril Lavigne, Sean "Diddy" Combs, Jessica Simpson, Alicia Keys and Mandy Moore as recording artists who have signed up to talk openly about "critters on their face," as Perry refers to it in her spot.

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Authors@Google: Hugh Raffles

Skin Care Oily Skin

admin — Wed, 21 Jul 2010 07:32:32 +0000

Skin Care Oily Skin
Which Skin Care Products make the Most Sense? And What do the Experts Think?
With the beauty industry promoting its scientific credentials more and more everyday, you do want to know where the science really lies with all the products they advertise. Let's look at what the experts say for each one of these products that you actually use everyday.

Anti Ageing Skin Care sensitive herbal oily diet heal

US $3.49

16d 18h 2m

TEA TREE OIL MEGA CARE ACNE OILY SKIN DRY SCALP 2 OZ

US $1.83

19d 27m

AMBI SKINCARE FADE CREAM 2oz OILY SKIN

US $4.99

24d 12h 30m

AMBI SKINCARE FADE CREAM 2oz Regular Skin or Oily Skin

US $4.99

18d 14h 29m

NEW AMBI SKINCARE FADE CREAM OILY SKIN 2oz

US $4.29

8d 19h 47m

AMBI SKINCARE FADE CREAM OILY SKIN 2 OZ 57 G

US $3.66

28d 12h 12m

Nano Cyclic Cleanser Normal to Oily Skin Care 15g

US $8.95

12d 44m

Mary Kay Skin Care Clarifying Mask for Oily Skin

US $7.00

22d 12h 50m

Mary Kay Skin Care Revitalizing Mask for comb to oily

US $7.00

22d 13h 5m

AMBI SKINCARE FADE CREAM OILY SKIN 2 OZ

US $6.99

3d 12h

Edge Active Care DEEP CLEANSING Shave Cream OILY Skin

US $8.99

11d 18h 47m

Mary Kay Classic Basic Skin Care Oily or ACNE Skin NEW

US $10.26

22d 21h 25m

CUCUMBER MELON BENTONITE CLAY SOAP 1 BAR OILY SKIN CARE

US $7.95

27d 15h 9m

FRESH MINT BENTONITE CLAY SOAP 1 BAR OILY SKIN CARE

US $7.95

27d 15h 9m

LAVENDER BENTONITE CLAY SOAP 1 BAR OILY SKIN CARE

US $7.95

27d 15h 9m

OATMEAL BENTONITE CLAY SOAP 1 BAR OILY SKIN CARE

US $7.95

27d 15h 10m

TANGERINE ALMOND BENTONITE CLAY SOAP BAR OILY SKIN CARE

US $7.95

27d 15h 10m

VICTORIAN ROSE BENTONITE CLAY SOAP 1 BAR OILY SKIN CARE

US $7.95

27d 15h 10m

WHEATGRASS BENTONITE CLAY SOAP 1 BAR OILY SKIN CARE

US $7.95

27d 15h 10m

MEN Best face care product for ACNEWRINKLESOILY SKIN

US $14.95

10d 23h 54m

HERBALIFE NOURIFUSION MULTIVITAMIN TONER OILY SKIN CARE

US $15.19

1d 20h 14m

SKINFOOD Oily Combination skin care SEAVEGETABLE Mist

US $9.98

14d 4h 10m

3 Edge Active Care Deep Cleansing Shave Cream Oily Skin

US $12.00

26d 21h 36m

Victoria Secret Aura Skincare PHASE THREE HYDRATE 3Face

US $11.95

22h 36m

LIPOGEN basic care oily skin 24hr NIB sealed $45

US $14.44

6d 23h 44m

Mary Kay TimeWise Skin Care 3in1 Cleanser Combo to Oily

US $14.99

3h 38m

NEW MARY KAY SKIN CARE MOISTURIZING SOOTHING EYE FACE

US $18.99

19d 17h 34m

Joey Acne OILY Anti Aging Skin Care Best Seller Kit NEW

US $7.99

3d 10h 14m

MARY KAY CLASSIC BASIC SKIN CARE SET NEW AND FRESH

US $16.99

21d 2h 25m

SKIN CARE REVIVAL CREAM OIL FREE FOR COMBINATION OILY

US $15.99

13d 19h 32m

AMBI SKINCARE FADE CREAM Oily Skin FULL SIZE 3 PK

US $17.99

12d 21h 45m

RxSystems Anti Aging Skin Care System Normal to Oily

US $19.99

18d 18h 29m

MARY KAY CUSTOMIZED SKIN CARE FRESHENER 3 FOR OILY RARE

US $22.95

6d 20h 28m

SKINFOOD Oily Combination skin care SEAVEGETABLE Cream

US $19.99

14d 4h 10m

Dermalogica Skincare Kit for Skin typesDryOilySensi

US $23.00

24d 10h 35m

3 EDGE ACTIVE CARE DEEP CLEANSING SHAVE CREAM OILY SKIN

US $21.99

12d 22h 42m

Clinique 3 pc skin care Combination Oily to Oily Skin

US $22.99

3d 21h 21m

6 Edge Active Care Deep Cleansing Shave Cream Oily Skin

US $23.99

26d 21h 38m

CLINIQUE CLARIFYING LOTION 3 STEP SKIN CARE OILY SKIN

US $23.95

19d 12h 18m

WHEATGRASS BENTONITE CLAY SOAP 3 BAR OILY SKIN CARE

US $21.95

27d 15h 10m

DERMALOGICA SKIN CARE KIT OILY 5 PIECE SET NEW

US $25.99

27d 3h 42m

DERMALOGICA Normal Oily Skin kit Skincare kit

US $25.99

15d 14h

DERMALOGICA Normal Oily Skin kit Skincare kit

US $25.99

15d 14h

Nano Cyclic Cleanser Normal to Oily Skin Care 40g

US $31.95

7d 23h 20m

DERMALOGICA Oily Skin kit Skincare kit

US $28.99

10d 17h 45m

DHC Easy Care Milky Lotion Oily Skin 2 oz RARE samples

US $35.00

13d 16h 24m

New Mary Kay FORMULA 3 Acne Oily Skin Care 3 Pc Set

US $37.99

13h 58m

Artistry Skin Care Balancing System for oily Skin New

US $39.00

1d 13m

Gold Cosmetics Skin Care Seborrhea Cream dry or oily

US $39.00

17d 13h 37m

Skincare Collection Oily Skin Moisture Cream Basket

US $34.95

10d 13h 32m

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Skin Care Routine For Oily Skin

Aromatherapy Skin Care Saves Skin From Decay

Skin is the face-book our body and soul. So, when you attain a healthy, vigorous and viable skin, it shows off. Hence, we have got a tendency of taking extra care of our skin since the days of pyramid. There are hundreds of treatments, but survive only those, which still use the natural ingredients in the skin care treatments. Aromatherapy skin care tops them because of its chemistry of using natural elements to the full extent.

In terms of aromatherapy skin care the products used are mainly extracted from the core of nature. There are essential oils and lotions and creams to spruce up your skin with extra care. Essential oils are the most basic ingredients used in aromatherapy skin care and they are mainly made of the extracted aroma of herbs and plants.

However, it is our face that is the most exposed part of our skin and that’s why it is also the most vulnerable part of our skin. It needs extra skin care for this reason. So, to keep up the flamboyance on your face, you need to put something extra and there is everything of that extra in the natural elements used in aromatherapy skin care.

To know and to keep the glow on your skin, what you need to know is the type of your skin and there are 4 basic types of skins, normal to combination, dry, oily and sensitive. For every particular type of skin, there is a special kind of aromatherapy skin care treatment. Aromatherapy skin care treatments include essential oils work in harmony with your physique and everyone has got a particular kind of physique.

Use sage and orange peel extracts in a shower gel to have a refreshing spirit on your skin. It also becomes sensuous when the whole aroma of the oil gets released in the shower and sweet fragrance is secreted. For chicken pox or cold sores use Bergamot and it is useful with a blend of eucalyptus oil. Black pepper is helpful for skin bruises and the lavender is particularly beneficial for minor cuts and injuries.

Well, before using the aromatherapy skin care treatments to juice up the skin, be sure that you are using a perfect blend or well diluted oil, or else, you may get rashes.

And, before going for a skin care session of aromatherapy skin care, do research for a while. There are famous stores also where aromatherapy skin products are sold in the cosmetics section. So, to soothe and spruce up your skin, aromatherapy skin care treatment is not only caring enough but also, easily available at your tips. They are maverick in use and spirit. Consider using aromatherapy skin care and you will surely breathe a new life to your skin care.

About the Author

Mia Bilkins is working with the New Directions AU. He has also been involved in research on plants and oils for a long time. To find aromatherapy skin care, botanical, botanical skin care products, floral water, raw materials you need to visit http://www.newdirections.com.au

Origins Skin Care Nyc

admin — Sat, 17 Jul 2010 00:22:10 +0000

Origins Skin Care Nyc
Genuine Dermaroller Challenges Laser Skin Resurfacing in New York City
Genuine Dermaroller grants Dr. Lisa Zdinak exclusive access to debut the Genuine Dermaroller Skin Microneedling System in New York City (PRWeb Jul 7, 2010) Read the full story at http://www.prweb.com/releases/2010improveskin/04skintreatment/prweb3873024.htm

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Origins Rocks Earth Month

Best day spa and salon in New York, by Rodolfo Valentin " The King of Hair Color"

New York, NY- April 11, 2009- Award winning hair designer Rodolfo Valentin will open his new, modern venue, "Rodolfo Valentin Salon & Spa", in the heart of the glamour, between the windows of Chanel, Cavalli and Hermes, at 694 Madison Avenue between 62nd. and 63rd. Street, in New York City on May 1, 2009.

The internationally recognized stylist already has two successful salons- his Beauty Center in Cedarhurst, Long Island and his "Atelier for hair" in 1020 Madison Avenue @ 78th st. The tall, tanned, Argentinian hair innovator counts numerous high-profile clients who swear by his talents.

All of Rodolfo Valentin beauty salons offer exceptional styling, flattering cuts, superb and natural healthy colorinr procedures, subtle highlights, beatifully contrasting lowlights, color-correction, and Rodolfo Valentin's new single process, multi-color-tones method, for which has gained the name of "The King of Hair Color".

Rodolfo Valentin is also known for his trademarked "Hair Infusion" extensions, hand made wigs, hair pieces and custom made prosthesis for cancer victims. He has also just launched his own self- titled make-up and hair care product lines that will debut at the new salon's "Hair Boutique". "Rodolfo Valentin Salon & Spa" new location, will feature all of his exceptional services, while incorporating unique additions such as internet access, beverage service,and hdtv's for clients to enjoy.

The new, modern space, is highlighted by complimentary lighting, strategically placed mirrors, glass walls, earth tones and light colors-except for the comfortable green leather chairs at each of the 26 stations. The overall feel of the Madison Avenue Salon and spa creates a luminous energy that prevails in this sleek, 5,000 square foot, two floor space. Upon entering, clients may choose from the countless hair procedures available. In a completely, separate area with its own door is the peaceful spa. Guests may that choose from a variety of soothing options, such as full body massages, salt-glow rubs, signature facials, hair removal, manicures and pedicures, reflexoloy and other services. To culminate their day, clients may indulge with a private shower to finish off their spa experience. Services are available for men and women

Ascending to the second floor, clients enjoy maximum privacy with secluded stations where the professional staff applies "Hair Infusion" a trademarked extensions technique that adds volume, length and color in just 45 minutes while preserving the health of the original hair. It is here that they may be discreetly fitted for custom pieces, hand made wigs, hair prosthesis and other hair options. The "Hair Boutique" of Rodolfo Valentin, offers hair accessories, pieces and all sorts of colorful and creative options for sale, as well as the prestigious skin care products from France and the first-ever make-up and hair product lines by Rodolfo Valentin. "Rodolfo Valentin Salon & Spa" in New York City, will be open 7 days a week, with extended hours on Thursdays.
Long Hair Short Hair Before & After

About the Author

Nicole Reutman a beauty and fashion expert.
Men Hair
Up dos
Wigs

Origins Skin Care Canada

admin — Sun, 04 Jul 2010 14:20:17 +0000

Origins Skin Care Canada
Earthquake Reported in Canada; Local Tremor Reports
Local viewers report feeling earthquake.

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Product Wars™ - Episode 14

Looking For Local? You Can Find It Now!

SEEDLESS CUCUMBERS

How to care and store greenhouse seedless cucumbers & mini cucumbers

Store Ontario greenhouse cucumbers in a cool place for up to ten days. Mini cucumbers should be kept in the refrigerator crisper for up to two weeks in their original packaging or cling-on film. Greenhouse "cukes" are wrapped in plastic to seal-in their natural moisture and prolong shelf life. Remember, Ontario greenhouse cucumbers do NOT require peeling. Their thin, un-waxed skin is completely edible. This means NO waste from the cucumber.

Avoid storing any cucumbers with fruits that produce the natural ripening agent ethylene, such as apples, pears and bananas.

How to select

Look for seedless cucumbers that are a deep, vivid green in colour. They should be blemish-free and heavy for their size. Check to ensure there are no soft spots or blemishes, especially at the ends.

When to find them

Ontario greenhouse cucumbers can be found all year long! You will find greenhouse cucumbers wrapped or mini cucumbers in bags or trays.

Did you know?

Greenhouse cucumbers are seedless because they are not pollinated. This is especially helpful for preventing gas caused by eating cucumber seeds!

TOMATOES

How to care and store

NEVER refrigerate Greenhouse tomatoes! It spoils their taste and ruins their texture. Ontario Greenhouse tomatoes should be stored in a cool location, ideally at 13 to 15 degrees Celsius, or 55 to 60 degrees Fahrenheit, out of direct sunlight.

How to select

Look for tomatoes that are plump, firm, free of surface cracks and bruises and heavy for their size. Selecting Ontario Greenhouse tomatoes that are at varying degrees of ripeness will ensure that you have perfect tomatoes every day of the week!

When to find them

Ontario greenhouse tomatoes can be found from March until late November.

Did you know?

Tomatoes come in a variety of colours such as red, orange, yellow, green, pink, brown, black, white, and even striped.

PEPPERS

How to care and store

Greenhouse peppers are best stored in the refrigerator until you are ready to use them. Rinse in cold water before food preparation. Remove the core and seeds before prepping.

How to select

Choose greenhouse peppers that are smooth, firm and plump with thick shiny skins. Make sure that there are no cracks or soft spots.

When to find them

Ontario greenhouse peppers can be found from March until late November. Look for them loose, or in packages of three or four.

Did you know?

Red, yellow and orange bell peppers contain three to four times more vitamin C than an orange!

FIND LOCAL

To find local product in your store, be sure to check for the "Product of Ontario" and "Product of Canada" signs in your store. Additionally, be sure to check the PLU or packaging of the product to ensure it reads Ontario. Checking for the Foodland Ontario logo is another great way to look for local product.

For more information, please contact the Ontario Greenhouse Vegetable Growers at 1-800-265-6926 or visit our website at www.ontariogreenhouse.com

www.newscanada.com

About the Author

For over 25 years, News Canada has been providing the media with ready-to-use, timely, credible and copyright-free news content. Editors, broadcasters, web and video content providers rely on News Canada for newsworthy content to effectively enhance their websites, newspapers and broadcasts. Content is made available to you, the media, in the format you need, when you need it.

Philosophy Skin Care Australia

admin — Sun, 20 Jun 2010 16:32:43 +0000

Philosophy Skin Care Australia
What do you think of BP's action?
BP will place $20bn (£13.5bn) in a special fund to deal with compensation payouts after the Gulf oil spill. Are you happy with this response?

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Nacho Sotomayor - I Don't Care (Original Mix)

International Marketing

Introduction

In the wake of a globalizing world the need for international marketing has become fever important. It is however good to note that different communities and or countries have different cultures. The American culture is not the Australian culture. Thus it is good to respect and understand our cultural backgrounds and at the same time respect those of others.

Our failure to understand each others culture or to respect them has greatly hampered the progress of international marketing. For example if the Iranians do not respect the American culture and at the same time the Americans despise the Iranian culture then this will ultimately hamper international trade between the two nations.

1. Compare differences in marketing of developing countries and developed countries

When planning marketing strategies or executing marketing plans, the most basic elements for marketers to consider about a new market, are laws, politics, economy, and competition. Then there are other significant elements such as geography, infrastructure, currency, distribution channels, state of technological development, and consumer preferences. However there are fundamental differences in each of the elements above between a developed country and a developing country.

1.1 SWOT Analysis and PEST Analysis

In a developed country, the market is much larger, matured, however sometimes saturated and highly competitive. For example, the Dow Jones Industrial Index represents thirty US companies representing each of the traditional industries. Each of the listed companies dominates the particular industry, e.g. Boeing of the aerospace industry, AT&T of the telecom industry, Citigroup of the financial industry. The point is that each existing industry in a developed country has already experienced the selection through competition. Each of the players has learned how to operate in the most efficient and profitable way to remain competitive. The high standards of these companies created a high barrier of entry for new players looking to enter and challenges for weaker players to remain in business. When comparing to a developing country, we find that its market is smaller in size compared to developed countries but offers tremendous growth potential. Therefore the markets are much less competitive and offer lots of opportunities. For example, when compared to China, the U.S. generates five times the GDP with one quarter of the population. As a developing country, its markets are usually less developed, but competitive in a different way. Except for state controlled and regulated industries, there is usually not a single dominating player unlike the U.S.

1.2 Chart: 2006 GDP Ranking by Country

Ranking

Country

2006 GDP in million USD

Country Type

United States

13,194,700.00

Developed

Japan

4,366,459.00

Developed

Germany

2,915,867.00

Developed

People's Republic of China

2,644,642 20

Developing

United Kingdom

2,398,946.00

Developed

France

2,252,213.00

Developed

Italy

1,852,585.00

Developed

Canada

1,275,273.00

Developed

Spain

1,225,750.00

Developed

Brazil

1,067,706.00

Developing

Russia

984,925.00

Developing

South Korea

888,267.00

Developing

India

873,659.00

Developing

Mexico

840,012.00

Developing

Australia

755,659.10

Developed

(Data source: www.wikipedia.com/GDP)

Developed countries have very sophisticated legal systems that are well tested and fair. However there are many loopholes and imperfection in its developing legal system. Protection of intellectual property rights and copyrights are many times lacking. For example, fines and penalties are very high for trademark violations in developed countries. However, these intellectual right laws and enforcements are not as strong in developing countries. For example, recently a Chinese businessman find a loophole in the system and successfully registered the trademark "LuYiWeiDeng", which is the Chinese name for "Louis Vuitton", as well as the "LV" design patterns. He has sued the LV for violation of trademark laws for selling authentic LV products in China. It may sound absurd but the man actually won the lawsuit against LV. For companies like LV, such loopholes post a potentially devastating risk for a seemingly lucrative new market.

Furthermore, developed countries have highly trained labor force that has higher productivity and efficiency but reflects higher labor costs. The consumers are often more educated with higher spending power. For developing countries on the other hand, the labor force largely consists of less skillful workers that are often uneducated that are more suitable for low added value, high labor-intensive work.

In a developing market, professional services such as legal, financial, accounting services are not as abundant. Consumers have less spending power. Financial markets and credit industry are less developed which limited the channels and the ability for businesses to raise money.

For developed countries, highly advanced technologies and various service sectors are always there to support a business. As a result, the overall economic environment is more suitable for businesses. However, the market economy will experience every phase of the business cycle, growths, booms, recessions, and depressions. The economic cycle of a developing country is not as cyclical as a developed economy or dependent of a developed economy but possibly more volatile. For example, when the USA is in recession, China or Brazil may be in economic growth mode. This will give business a chance to shelter from economic downtime and open new markets at the same time.

Furthermore, contrary to developed countries, developing countries may experience political instability at any time. Take Venezuela for example: Venezuela ranks fifth in the world in oil proven reserves and has the largest accumulation of liquid fuel in the world. With its importance as an oil country, many countries including the U.S. have expressed concerns about Venezuela's current economic and political situation. Venezuelan President Hugo Chávez is planning a new assault on the big oil companies and threatened to potentially taking a major step toward nationalization of Venezuela's oil industry that could hurt oil-company profits, reduce production and put further pressure on global oil prices.

Last, marketers who wish to enter a foreign developing market face the most challenge is the differences caused by culture. Consumer preferences are based on their cultural background. The elements of culture include material culture, language, aesthetics, education, attitude and value, social organization. The total understanding the Cultural difference is the key to localize marketing strategies. Many developing countries have stronger and different religious beliefs, languages, and ways of thinking. An example will be the implied thinking and communication of the Chinese that are inherited from the Confucius traditions. The following paragraphs will offer a definition of culture and explain the effects of the Culture element in the points discussed above.

2. Culture

Culture is best defined by Kluckhohn as patterned ways of thinking, feeling and reacting, acquired and transformed mainly by symbols, constituting the distinctive achievements of human groups, including their embodiments in artefacts; the essential case of culture consists of traditional ideas and especially their attached values. (Kluckhohn, textbook)

Culture is a key characteristic of international marketing because the elements that compile it affect the way consumers think. The language a population speaks, the average level of education, the prevailing religion, and other social conditions affect the priorities the inhabitants have and the way they react to different events.

As I mentioned on the above, people's language, religious beliefs, and ways of thinking all have strong cultural influences on marketing decisions. There is a blunder that some of managers of firms operating only in the domestic market afterward they intuitively understand the culture and the impact of changing conditions of many foreign markets. Conversely, They were not raised in the country but they are trying to establish a market there, managers abroad often do not fully understand the culture and lack the accurate frame of reference. Accordingly, decisions that they would make could be radically incorrect. They will likely take a risk to making a wrong decision, unless managers of firms will put special efforts to understand the activities of cultural meanings in each foreign market.

Multinational corporations have been in the forefront of developing international brands that cut across local cultural differences. Companies such as Coca-Cola, IBM, and McDonald's have created international brands to sell their products to large market segments worldwide. Other examples of global icons include Intel, MTV, CNN, and Disney. The advertising and marketing campaigns that built these international brands took a universalist approach, building on the tradition of assimilation. However, as culturally diverse emerging markets become more important to international marketing, campaigns targeted to specific cultures will appear more frequently.

Student Name: ZHENG Ying Ying

Student No: 0524859

3. How do Aesthetics and Values of a Society Influence the Firm's Marketing in China and UK?

There exist various definitions of the term "aesthetics". Most commonly aesthetics is equated with either the philosophy of art or the philosophy of beauty; "it has even been equated, on the grounds that philosophy deals only with second-order questions and consists of discourse about discourse, with the philosophy of criticism" (Beardsley 1958, p.13). Others use this term for "any kind of general inquiry into the arts, whether philosophical or scientific" or they suggest that "aesthetics should become a science" (Munro 1949, p. 85). In this paper, aesthetics is concerned as a part of philosophy that deals with the problem of existence of beautiful things and people's response to their beauty; the problem of artistic and intellectual activities and people's responses to them and various circumstances that surround these problems.

The notions and values that aesthetics operates by are expressed in various forms: Music, Art and Drama, Symbols, Dance, Colors, Fashion, Ergonomics, Design, etc. The fields where aesthetics finds its application are rather diverse: film, television, video, digital art, cartography, music, literature, gastronomy, etc. (MG3038 Lecture Notes, A12, 'Aesthetics'). This paper focuses on marketing as a sphere where aesthetics influences much and which is dependent on the aesthetic values of this or that society.

Marketing as a societal process that is needed to discern consumers' wants is closely interconnected with aesthetics. The use of aesthetics in marketing is revealed through branding of a product, its commercial representation and reputation of its producer. Marketers' actions are aimed at tickling the consumers' aesthetic appreciation of such elements of product consumption as sophistication, color harmony, stylishness, slogans, authenticity. The marketers' concern is to satisfy customers' curiosity, self gain or mental adjustment. These concepts are the driving force of marketing development.

Marketers should take into account the consumers' senses, their appreciation of the artistic nature of the products, including their smell, taste or ambience. They intend to deal with the products that customers believe to be beautiful, that have fashionable design. The adverts should be delivered in a good taste to attract the customers' attention. The branding should be aesthetically pleasing and customers' experience should evoke only pleasant feelings and emotions.

All stated above is characteristic for UK marketing. The firms there investigate public opinion and make use of this knowledge. Various public opinion polls are held to learn what the British mean by beauty and what they consider to be beautiful. Inviting new clients to seminars is a common practice for UK marketers. Not only the customers' attitudes to this or that product are estimated there but their overall understanding of beauty and various moral values. The UK marketers follow the principle that they "need to be energetic, innovative, creative and in touch with society - plus have the ability to follow through ideas. The most important asset is the ability to listen to the consumer and create change for their benefit if necessary", "…the old cliché 'the customer knows best' is always true" (Estridge 2004, p.1).

The same marketing principles are implemented in developing countries. If we consider marketing in China we will observe that China is at a point in its development. The current market situation is that the Chinese people are interested in getting the products they want but don't have available to them, and if they have multiple choices they will try different products. Thus the marketers' objective is to attract the customers' attention by satisfying their needs.

In order to succeed in this venture Chinese marketers as well as their British counterparts try to find a formula that taps into the Chinese psyche. To unlock the Chinese consumption base marketers resort to such a tool as the "cool factor". Chinese consumers are extremely interested in brands they use. Therefore, they often buy products from the well-known American and British companies. Chinese customers care about the status that the trends they make use of give them, if they buy expensive goods they do it not because of the urgent necessity but because this or that thing will contribute to their personal success.

But it does not mean that Chinese customers are loyal to one brand only. Their tastes are easily modified and they are ruled by them when jumping from one brand to another. Tom Doctoroff, Greater China CEO at advertising agency JWT characterizes Chinese consumerism as follows: "There are many popular things…Nike is popular. Adidas is popular. Some luxury brands are popular. iPods are popular. Do people like trendy things? The answer is absolutely yes…There are a lot of things that are making money, but nobody has established such a loyal franchise that there is absolute loyalty to that brand. I get lots of studies that say people switch a lot" (China Marketing 2007). Therefore, Chinese marketers need to fight for the aesthetics of their products as it attracts the attention of the public.

Also, we should admit that the hunt for "cool factor" is justified when it comes to mobile phones, or MP3 players, or fashionable clothes. But for most products marketers should resort to some other ways to attract new customers and to collaborate with them during a long period. Television turns to be the most effective tool for marketing in this country, as marketers realize that visibility is connected with safety in the customers' minds, the more safety is guaranteed the more products are bought. Online, television and print advertisements make the customers buy the things that the companies suggest and the ads do it by offering aesthetic pleasure and promoting Chinese values. And it is executives' primary task to understand the basic nature of Chinese culture and relate their brand with them.

Thus, China and UK are similar in their approaches to marketing, both of them count on consumers' appreciation of stylishness, craftsmanship, soothingness of the things proposed. Cultural traditions and moral values of the society are also carefully considered by the marketers, both native and foreign, that act in the countries under consideration. The only difference that UK marketing appears to be more innovative as far as this problem is concerned, whereas China marketing is apt to adopt the techniques already known in the world. Still, this is a characteristic feature of any sphere of a developing country and China is not an exception.

Student Name: Di Zhao

Student Number: 0631739

4. Main factors encourage localised advertising in a firm's foreign markets

Along with the evolution of International Business, China becomes the biggest potential market in the world, since the 21st century, many multinational companies invest in this area. Therefore culture plays an important role in a firm's foreign markets.

4.1 Traditional Concept

China contains a long history which has 5000 years civilization, apprehensible it will be difficult to change people's thinking because some concepts are already inveteracy in their mind. Which means a multinational company could not use his host country advert in his foreign market that will not be acceptable. Since the feudal society, people regard men as superior to women, value sons and belittle daughters. Illustrational, when Johnson & Johnson expanded their market in UK, customer's feedback was 98% positive, and then the company enter China market. For selling baby diaper, initially they use the same advert which they have applied in UK, Johnson & Johnson use two different colours for packaging, the blue one for boy's diaper, and rose one for girl's diaper. But they didn't recognize that in Chinese tradition is that they prefer boys than girls, if a family gets a girl, which is a degrading thing for them. They will be embarrassed to buy girl's diaper. This caused a big problem with the amount of distribution for Johnson & Johnson Company. Three month later, this company promoted the same products by using same packaging, and just indicated for boys or girls at the back of packaging. This small difference made a big change of company situation, the feedback has gone up to 99% from customers.

4.2 Social Psychology

Different culture makes people's different psychology, some cases will demonstrate this point of view. In China, people consider that the white skin is beauty for women, however in UK women prefer the bronze-coloured because they think that is the healthy colour. If a skincare company will sell the whitening cream in UK, they will have a small group of buyers, in British mind, white skin represents unhealthy. Otherwise, if this company sell the bronze-coloured products in China, even the company made an amazing advertising, people will also not buy it. This is a common customer's psychology, the common view of the society will influence customer conception. If we have a conflict with the standard of beauty, only way we can do is to change the image in the advert. Social psychology reflects directly people's needs in that society, to make a global advertising for the multinational company, they should use the localised advertising for some special markets, which can adapt consumer psychology.

4.3 Language Barrier

Language is an important intermediary in localized advertising, some companies add the adages and stories into their advertising to make people easily understand by through a few images, which must be feasible in the host country. If the company use the same advert in foreign market, people will not understand what they mean because of the differences of cultural background. Therefore an advertiser should have a well understanding of the diversity languages in order to avoid ambiguity which will be able to affect advertising effectiveness. For example, McDonald's nowadays is the biggest fast food producer, to enlarge the global market, they used 23 different slogans in the world. In UK, McDonald's slogan is "I'm lovin' it", a short sentence but make a leisure feeling to people. And in China, they use "Every time a good time" to remind people to enjoy every second with your family, because in China, family is the most important thing that people will think, so it is much more adapting people's conception.

4.4 People's Attitude

As generally understanding, Chinese emphasizes the importance of the family, the hierarchical structure of social life, the cultivation of morality and self- restraint. And the British culture encourages the devotion of individuals and advocates the power of hero, they pay attention for the freedom, consumption encouragement and personalization. For instance, the TV adverts of LUX Company in China are quite different from the one in UK. In China, LUX Company used this TV advert: the mother helps his naughty boy to have a shower, and the father brings LUX shower product to his family, this advert emphasizes the comfortable and warm of family. And in UK, we can see that LUX Company always chooses a sexy woman in the TV advert, which makes people to have expectancy to buy the shower products. Therefore, the major difference is that Chinese culture is collectivism and the British's is individualism, and which leads to the very distinguishes for their values and attitudes when consumed. The advertiser should aim at local people's attitude to make a localized advertising that will be able to attract the customers in the foreign market.

Conclusion

It is undeniable that indeed there are cultural differences that exist between nations. For example language is part of our culture. The language we speak and how we speak it may be a hindrance to international marketing and trade. as I have pointed out above there are various ways of overcoming our cultural differences and furthering international marketing. For example many people nowadays are busy studying another international language in order to overcome these cultural differences.

Reference

China Marketing: Cracking the Code', BusinessWeek, viewed 18 December 2007,

Beardsley, M. C., 1958, Aesthetics: Problems in the Philosophy of Criticism, Harcourt, Brace, New York.

Estridge, B. 2004, ‘If the Customer Is Satisfied, So Am I; Marketing Is One of the Boom Careers of the 21st Century - but What Exactly Does It Involve? Bonnie Estridge Met One of the Leaders in the Field', The Evening Standard, 17 June, p.1.

Marilyn, A. S., 2004, International Strategic Marketing: A[N] European Perspective, Routledge.

Munro, T., 1994, The Arts and Their Interrelations, Liberal Arts Press, New York.

MG3038 Lecture Notes, A12, 'Aesthetics'.

Mooij De Marieke, 1994, Advertising Worldwide 2nd edition, UK: Prentice Hall International

About the Author

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Philosophy Skin Care Founder

admin — Sun, 13 Jun 2010 06:22:56 +0000

Philosophy Skin Care Founder
Community Calendar
Oak Leaves and Forest Leaves welcome items for the Community Calendar, as well as items for Business Briefs, Campus News, Community Briefs, School Digest and Your Page. Items must be received minimum of 10 days prior to publication; earlier is better. E-mail oakpark@pioneerlocal.com; fax (708) 383-3678; or mail to Pioneer Press, 1010 W. Lake St., Suite 104, Oak Park ...

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Benedetta: Farmed Sourced Botanical Skin Care

Sansha Spas-Fastest growing spa company of India

2009 sees Sansha Spas celebrating twelve years of history characterised by unique Spa development, and dedicated environmental responsibility.

Sansha is a professionally managed wellness company which has always focused on spreading wellness throughout the world through its immense expertise & experience. Sansha Exports is into operations of its Sansha brand health spa’s spread across India in Five star hotels and Top class heritage properties on joint venture basis, supply of guest amenities in five star hotels and heritage properties and manufacturing of skin and hair care products, therapeutic incense range and herbal tea blends. Sansha products are not tested on animals and are eco-friendly in functional, aesthetic packaging.

Sansha Exports was established in 1994 through Spa Products. It was then in 1998 it opened its first spa , second in 1999 & Numbering 15 outlets across pan India till today & 25 by next year proving itself to be the fastest growing & longest chain of spa’s with one of the largest spa menu’s. It is the pioneer in the Indian Spa ethical & eco friendly naturopathic business process. Each Sansha Spa is decidedly different, not only in its location, but in its design, mood and guest experience.

The Products Story

Sansha Skin and Hair Care products comprise of an extensive range of moisturizing creams, lotions, ex-foliates, clay treatment products, foot care products, cleansers and many more products suitable for all skin types.

Sansha’s mission is to provide all-natural, safe and effective personal care and lifestyle products to the consumer. We offer a true and authentic alternative to many of the mass produced synthetic products on the market today. We craft only the highest quality products without compromise as to ingredients, packaging or cost.

We believe in education and transparency. A customer is best able to make an educated and correct purchasing decision only when armed with true and valued information. Part of our core purpose is to provide that information as best as we can.

At Sansha we believe great ingredients make great products. This is the simple philosophy at the heart of the pioneering personal care company Sansha founded over 14 years ago. Since the very beginning, the high standards we set for ourselves have not changed. We use only the finest herbal, plant extracts and natural vitamins in all of our products. You will find no paraben preservatives, no petrochemicals, no artificial colors or fragrances of any kind. Today Sansha remains committed to making healthy, natural products based on herbal traditions that, in many cases, date back thousands of years. We believe that everything we know about hair and skin care we learned from nature first.

How is Sansha eco friendly?

Sansha uses only polyethylene terephthalate (PET), also known by the recycling code #1, and high-density polyethylene (HDPE), #2, which our considered safe for recycling and packaging as there is no leakage of chemicals from the bottles or jars to the product. This packaging will considerably lengthen the shelf-life of the products.

Sansha is devoted to leaving a minimal environmental footprint and chooses to use gravity feed filling, biodegradable packing materials as well as strict recycling programs.

Each and every product is personally formulated by Sangeeta Sharma(Managing Director)herself. All products are creatively designed to work in harmony with nature. This fine balance of performance and nature is truly an art… and a little science.

Next comes the sourcing of ingredients. We will accept only the highest quality and purest of ingredients from around the world. Each ingredient is tested to ensure it meets our high standards for purity and efficacy.

Our products never sit around on warehouse shelves — they are shipped straight from our manufacturing plant to our exclusive retailers. This ensures freshness when they arrive to them.

There is nothing to be found in an Sansha product that does not come from nature

Sansha is now coming up with its new and exclusive product line which is inspired by various delicacies around the world. Its core ingredients our Ayurvedic and herbal but will have a contemporary touch to it. Eg Chocolate fondue packs , blueberry and cheese scrubs etc.

Sansha Herbal Tea Blends such as the memory enhancing ‘Brahmi Tea’ and the hormone balancing ‘Woman Power Tea’ have been well received in the international market. The high quality ingredients, aesthetic packaging and wrapped foil maintain the freshness of herbs in the storming pack.

Sansha therapeutic incense range is an exclusive creation as they are wood and charcoal free and come with a clay stand in each pack. The subtle and non-toxic aroma soothes the senses and eliminates stale odors, leaving the ambience with delightful country-fresh fragrance.

Sansha – A Sanctuary of peace & harmony

Sansha Health Spas offer authentic spa treatments. These treatments cater to the body imbalance perfection, rejuvenation, beauty care, weight loss and various body ailments rectification by physicians and therapists professionally qualified, trained and experienced in their respective fields.

Sansha is further venturing out in Fusion therapies of the world for the frequent travellers who are looking for the best of this world. Sansha Health Spa also specializes in Aromatherapy, Swedish massage, Lymphatic massage, Special European scrubs and polishing, Chinese therapies and even the Thai, Indonesian & Balinese wraps.

A Spiritual touch:

We also specialize in Yoga, Meditation, Diet plans and Ayurvedic & Mediterranean health cuisine. Offered and incoming treatments are based on ancient method of body balancing, our research and development team continual driven force, know how from various international level presence in seminars, exhibitions and technology exchange programmes.

Overall Sansha encompasses the requirement fulfilment criteria of all in the hospitality sector. As founder Sangeeta Sharma puts it as, “A no machine Spa”. We are different, that’s all. Sansha Spas responds to a contemporary lifestyle. That’s what we offer – a lifestyle experience, without limitations.”

Seven Seas: a new milestone

In 2008, Sansha gave birth to its premium brand ‘Seven Seas’ a concept that redefines the brand’s unique positioning for future India. As the name suggests, Seven Seas, means you would experience therapies from across the seven seas.

The Concept:

At Seven Seas Spa, we believe that a spa lounge should be a healing retreat, in a pleasing and timeless space that creates a sense of wellness, beauty and indulgence at the same time. “Seven Seas” treatments are all proven medical treatments in guidance of professional doctors. Every guest receives the highest quality treatments and ultimate lounge experience .The environment will allow people to heal, rejuvenate and pamper themselves at the same time. Seven Seas pride itself for consciously remaining a no machine spa working on the principles of touch therapy.

Message from COO:

At Seven Seas, you would experience therapies from around the world just like our name ! With the help of our extensive research team which has been working over a decade now has formulated the right combination of treatments and products to generate a new level of spas. We are fortunate to live in a time when there is plethora of information available that can help us nurture and lead a blissful life. Seven Seas create a forum to celebrate “Good Health”. We are committed to educating our clients about all aspects of their skin and body care to help them make informed decisions.

Our consultations are thorough and personal and treatments are specifically tailored to meet your needs and desires. Our aim is strengthen our health systems, encourage well being and redefine the “spa culture”. The potential gains of our new approach to human health and wellness will be incalculable . Seven Seas plans to open a spa in every city which has a population over a million.

Discover the power of well being - Wellness is just not weekend de-tox programme or the latest diet; it is an approach to life. This is the philosophy behind every one of the 15 Spas which followed, each individually conceived in carefully selected locations, and designed to blend harmoniously into the natural and cultural fabric of the place it inhabits

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Skin Care Whiteheads

admin — Sat, 05 Jun 2010 15:05:03 +0000

Skin Care Whiteheads
Beauty of 40-plus
If a single, simple skin-care technique, anti-wrinkle cream or makeup trick could eliminate all signs of aging, its inventor would surpass Bill Gates in power and wealth, and women worldwide would rejoice.

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How to do Microdermabrasion : Extracting Whiteheads & Blackheads With Microdermabrasion

Searching for an Acne Skin Care Product Without Nasty Side Effects?

Finding an acne skin care product that really works and doesn't cause uncomfortable side effects is a never-ending battle for many patients. With all of the "miracle" acne medicines that claim to banish your pimples overnight, it's no wonder consumers are skeptical.

If you frequently suffer from acne outbreaks, there are several topical skin care products available as an alternative to oral prescription drugs. Acne medicine in the form of topical creams or gels generally has fewer and less serious side effects.

What Causes Acne

Acne occurs when a hair follicle becomes clogged and bacteria grow on the surrounding skin. The overgrowth of bacteria causes the skin to become inflamed and the result is acne in the form of pimples, blackheads, whiteheads, and boils.

Mild acne can be treated with over-the-counter formulations, but moderate to severe cases call for stronger prescription acne medicine.

Acne Affects All Ages

When someone mentions acne, the first thought that comes to mind is a pimply-faced teenager. But acne is not restricted to this age group. Both young and middle aged adults make up a large percentage of patients who use acne skin care products on a regular basis.

Like teens, adult patients often feel embarrassment and anxiety about their skin's appearance. Finding an acne medicine that works quickly and prevents future outbreaks is important to acne sufferers of all ages.

Acne Skin Care Tip - Seek a Physician's Advice

It's best to seek a dermatologist's advice before selecting an acne medicine to use over the long term. Some skin care products are effective initially but after extended use they may not produce the same results.

A dermatologist is better qualified than your family physician to recommend an acne medicine that best suits your skin care needs, depending upon the severity and frequency of your acne outbreaks.

Advantages of Topical Creams as Acne Medicine

Some prescription acne medicine in pill form can produce unwanted side effects almost as troubling as the acne itself. In order to avoid these complications, many doctors will prescribe a topical cream instead of oral medications.

These acne skin care creams and gels are often just as effective as skin care pills. Topical skin care products can also be used by patients who may be unable to take prescription pills due to drug interactions.

BenzaClin Topical Cream

BenzaClin topical gel is a prescription acne medicine commonly used to treat mild to moderate acne. Unlike other skin care products that require some time before an improvement is noticed, BenzaClin works quickly to treat skin care problems such as acne vulgaris.

Patients wishing to try BenzaClin can do so without the worry of serious side effects that frequently accompany many oral prescriptions drugs. The most common side effects caused by BenzaClin are usually limited to the skin and may include dryness, redness, or itching in the affected area.

BenzaClin acne medicine is applied to acne outbreaks just twice a day. Its active ingredients include clindamycin and benzoyl peroxide.

Benzoyl peroxide is a well-known acne medicine that reduces both oily skin and inflammation. Clindamycin is a powerful antibiotic that kills the bacteria responsible for acne outbreaks.

Coupled together, these two ingredients are the basis for a potent acne skin care product that is generally well tolerated by most people.

Preventative Skin Care Tips - Recognizing Acne Triggers

In addition to finding an acne skin care treatment that works well for you, it is just as important to know what conditions or substances can trigger your acne outbreaks. Here are some tips to reduce your acne woes:

1. After an acne flare up, do not pick or scratch at the affected area. Doing so can postpone the healing process and lead to scarring. Instead, continue using your prescribed acne medicine or other skin care product until the condition subsides.

2. Don't over wash or scrub your blemishes. Many acne sufferers think their skin condition is due to poor hygiene. This is not the case. In fact, many acne patients clean or wash their faces too often, which can aggravate the skin.

3. Although no specific foods have been linked to acne, eating a well balanced diet should be part of your overall health and skin care regime. By eating a healthy diet and avoiding an excessive amount of processed foods, you can improve your health as well as limit acne occurrences.

4. Get enough rest. While a good night's sleep won't rid your face of pimples, a regular schedule that includes at least six hours of uninterrupted sleep will help your body function better and limit the number of future acne outbreaks.

5. Try not to stress out over acne. Stress is one of the leading causes of acne in adults. To increase the effectiveness of your acne skin care product, try incorporating various stress techniques into your daily routine. Exercise or participate in some other activity that helps take your mind off of your acne.

About the Author

Search Engine Optimization expert, boasting over 7 years of algorithmic search and paid search advertising.
Helping a number of Online Pharmacies like: Online Pharmacy - http://www.edrugstore.md/

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