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If you are thinking of starting an exercise program late in life, the safest exercises are cycling and swimming.

A study from Japan shows that people with heart pain on exercising feel chest pain when they run and not when they pedal because it takes far more energy to run than to pedal. Running also causes more wear-and-tear injuries than pedaling. When you run, your foot hits the ground with a force greater than twice your body weight. This is transmitted up to jar your muscles, joints, and bones. Place your hands on the quad muscles in the front of your upper leg while you run. When you feet hit the ground, your quads shake like jelly. Pedaling and swimming are safer because you pedal in a smooth rotary motion and swim with the buoyancy of the water dampening forces on your muscles.

If you have a hard time walking up stairs, or getting out of a chair without using your hands, your thighs are weak and you can strengthen them by pedaling stationary bicycle.

You become weak because you do not use your muscles, not because you age. You use your thigh muscles raise you up stairs, and you strengthen these muscles by pedaling, skating, and skiing, not by walking or running. If you wobble, stumble or walk with your feet wide apart, you probably have weak thigh muscles and can strengthen them on a stationary bike. Pedal every other day until your legs feel heavy or hurt or you feel tired. Then stop. You should be able to gradually work up to the point where you can ride for thirty minutes, three times a week. Then walking up stairs and raising yourself out of a chair should be as easy as pedaling a bike.

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Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com.

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In the early period of the 1900s, Formula One Racing started with archaic motor cars and elder gentleman racing drivers, nonetheless the actual Formula One Racing competition didn?t go ahead until the nineteen-fifty’s. While the several years drove by & the event enlarged, it quickly became evident that Formula 1 Racing was the greatest championship for motorsport. The cars were the quickest, the technology was the most sophisticated & the drivers were at the peak of their physical condition coming from neighbouring countries all across the world.

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The normal organisation consists of a Formula 1 race every two-weeks. Now and again the Formula One calendar is altered with a little bit and there are Formula 1 motor races on back-to-back weekends, or sometimes you have to go one or two weeks before seeing the famous racing drivers again. When it is time for the next Formula 1 motor race, you can observe the news for your beloved Formula 1 team as they get to their destination. Friday is made up of practice periods, Saturday is for qualifying and Sunday is for the racing event.

Another theory on the cause of running cramps says that carbohydrate depletion and a resultant loss of energy and build-up of waste products in the muscle leads to cramps.

A fully ‘topped up’ person should have enough glycogen stored in the muscles for about 2 hours of activity. After that you begin to fatigue, the glycogen gets used up and you start feeling a little ‘light’ and don’t think as clearly - a condition athletes call ‘bonking’.

Over an extended period of physical activity you will inevitably get a build up of waste products in the blood. And the more you get fatigued and the less oxygen there is available, the easier it is for these waste products to accumulate.

And it’s these toxins that are an important issue when it comes to cramping.

In order to get these waste products out of the blood, the muscle needs to contract and this process uses energy or ATP. Most people kind of understand this, but what they don’t understand is that ATP is also needed for relaxation - and if the muscle doesn’t relax fully before it contracts then it becomes more inefficient and you get a build up of waste products.

To compound the situation, in the process of producing ATP from carbohydrate, the body also produces lactic acid waste and it requires energy for this lactic acid to be recycled into a form that can be used as part of the energy cycle.

As we run out of ATP, the muscle gets less and less efficient, this leads to an accumulation of waste requiring even more energy and it will simply get to the point where it won’t contract anymore.

It’s for this reason that we recommend squeezing the muscle to re-establish blood flow before you stretch it.

In order to avoid this muscle cramp situation - some athletes take extra creatine because they think it will give them more energy. Creatine works to help with the release of energy from ATP - but unless you’re very efficient at making ATP in the first place, then the extra creatine won’t help as much as they think it will.

To maximise the release of ATP energy, certain mineral nutrients are needed and the best place to get these is from a diet high in fresh fruit and vegetables (particularly vegetables) and from specific supplements.

Some high energy sports drinks taken during an event can also help delay the onset of severe fatigue leading to cramps - but you have to know what types to look for . . . and that’s a whole new article.

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Paul Newland is a health and nutrition consultant, trainer, martial arts instructor, commercial helicopter pilot and author. His Ultimate Cramp Busting Guide is one of the internet’s leading health information books and is the definitive guide to preventing, treating and curing cramps. In the Ultimate Cramp Busting Guide Newland speaks with 6 health, sports, nutrition, medical and complimentary health care professionals and explains why you get cramps, the best ways to treat them and how to prevent them from happening again.