30 Days Trial

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30 Days Trial

It has been long time that I didn’t do any exercise. I feel that my stamina is going down and I get tired easily. This is not a good sign. I had tried to do some Tai Chi exercise after work. However it seems like I cannot persist. I used to exercise regularly. I jogged 3 days a week for at least 5 km. On top of that I had Tai Chi classes twice a week. But now because of the busy working life and my favourite Korean series on TV at night, I hardly exercise.

Recently I came accross a very interesting idea which is called 30 Days to Success. How it works is that lets say you want to start a new habit for example jogging for at least 3 times a week. You think of this as a temporary activities. You do it for a 30-day trial. After 30 days you will not need to continue this anymore.

I think it is a nature of human that whenever we need to change our daily habits, it seems very hard for us to make a start. We will feel overwhelmed when we think that we need to continue to do this for the rest of our life. We get fed up and never make a start. But if we think of this as only a temporary change, then it will become not that difficult for us. Anyway after 30 days we will be able to go back to our normal daily life.

So what happen is after 30-days of trial, it will become a habit to us and it will be easier for us to continue to maintain the habit. This is a powerful way to improve our life.

I am going to try this out with a 15 minutes of simple Tai Chi exercises everyday for a 30-day trial.

30 Days Trial

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3 Hour Dieting

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3 Hour Dieting

3 Hour Dieting

When it comes to the world of dieting you will find that there are many diet, weight loss, and fitness plans on the market. It takes years for some to become a contender and others remain a best-kept secret of sorts. One such 'best kept' secret would be the 3 Hour Diet that was designed by Jorge Cruise. I am sure that there are many reading along and chuckling under your breath that there is no way one can lose weight by eating every three hours however the science behind the theory is fairly common and Jorge Cruise is a mainstay in the fitness industry.

The long and short of this diet operates with the knowledge that if you do not feed your body accurately and regularly your body will go into what is called 'starvation mode'. In this mode your body holds onto the fat rather than burning it up and consuming it for use. This means that your body is burning muscle rather than fat to take the energy it needs in order to function.

With the 3 Hour Diet you will not feel hungry all the time, in fact, there are many who claim they are constantly setting alarms and reminding themselves to eat. You will also learn the proper foods to eat in order to achieve the best possible results. The key is in learning which foods are right for you when dieting with this plan. You can purchase the book The 3-Hour Diet by Jorge Cruise and you can sign up online for more information about the weight plan itself and how to incorporate it into your busy routine.

I do recommend purchasing the book if you are seriously considering this as your method of dieting as there are many wonderful hints, tips, and tricks that are mentioned in the book to help you keep things going no matter how busy and hectic your lifestyle may be. One thing you need to keep in mind is that dieting with a program such as this is no small commitment. You need to stick to the timetable as much as possible in order to achieve the results this plan is famous for. If you aren't willing to eat every three hours then this plan really may not be the plan for you.

Otherwise, if this is something you would be interested in, I highly recommend it. There are special considerations based on the amount you weight currently and the amount of weight you are hoping to lose. It is best if you are honest throughout the process in order to achieve the best possible and most immediate results. The claim is that you can lose as many as 10 pounds in the first two weeks and there are those that have claimed to do just that over and over again. This is a diet that even many celebrities endorse for quick and immediate results.

The good and the bad about 3 hour dieting is that it is effective but takes a very real commitment on the part of the one that is dieting. This diet is one that is taking the world by storm. If you haven't heard of it before now, please take the time to check it out and see if this is something you could incorporate into your life. The results that have been reported as a result of this diet as nothing short of phenomenal. If there were one diet I would recommend above others for those who hate feeling hungry, it would be this diet.

3 Hour Dieting

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12 Ways To Be Healthier

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12 Ways To Be Healthier


Want to loose weight, sleep better and boost your immune system? 

1 Have a lie down 
Back pain can be avoided and the damage repaired with one easy exercise, which is lie down on the floor with your knees bent, hip width apart, feet on the floor. Do this daily for about five to fifteen minutes to release and lengthen your spine.

2 Note your nibbles 
Crash diets don't work for long enough; instead maintain a food dairy to note your daily eating habits. With this you'll be conscious of what you eat, and make healthier choices.

3 10 deep breaths 
Our breath power our lymphatic system, which removes waste from cells. By taking 10 deep breaths, three times a day, you'll clear more toxins and boost your thinking power by getting 20% more oxygen to your brain.

4 Put your fork down 
Put your fork down between every mouthful of food, it makes you chew your food properly, preventing digestive problems, and also prevents you from over- eating.

5 Make a list 
The most effective stress buster is to make a list. Your short term memory can only remember, on an average, seven things. So when you overload it , your stress level escalate. Making a list clears out all the stress from your brain you feel tension free. This saves you from headaches, depression and high blood pressure.

6 Massage your feet 
Poor circulation could be robbing you of much needed sleep. Your temperature needs to drop slightly before you fall asleep, so your body dispels heat via your face, hands and feet. But many women have poor circulation, which constricts the blood vessels in their hands and feet and prevents them from dispelling heat. A hot bath before sleeping or a hand and foot massage will increase your circulation.

7 An organic apple a day 
If you buy one organic item a day, make it an apple. Research found that pesticide residues in 71% of apples- the highest in fruits and vegetables.

8 Change your tea bag 
When it comes to tea white is the new green. White tea comes from the same plant as green and black but is harvested earlier and undergoes less processing, which means it contains more cancer fighting anti- oxidants.

9 Eat dried apricots 
The most common nutritional deficiency is iron. Tiredness, irritability and lack of concentration. Prevent it by having two helpings of lean red meat a week, or three dried apricots a day.

10 Stop skipping meals 
Eating three meals a day is very important for a healthy body. It's the simplest way to balance blood sugar levels, which will keep your mood, energy and concentration balanced and strengthen your stress tolerance.

11 Keep it crunchy 
Include some raw vegetables in every meal. Many of the vitamins and minerals are in vegetables are lost through cooking, so raw food is as good as it gets.

12 Focus on your feeling 
Take two minutes to boost your resolve to do walk, jog or aerobics class. The instant gratification of that exercise high is far more motivating than the promise of thinner thighs two months down the line.

12 Ways To Be Healthier

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10 Day Secret to Good Health

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10 Day Secret to Good Health

For almost 60 years there's been a kind of weird system for transforming the way you look and feel in just 10 days.

I say it's "weird" because the results people get when they do this for just 10 days are astounding, but the whole process is really simple to do. And everything you need can be picked up at the grocery store for a couple dollars.

Normally I would say the whole thing sounds too good to be true, but this system has been around for close to 60 years, and today it's more popular then ever!

It's even being used by Hollywood stars who have to look good all the time because the cameras always on them. The last thing they want is an unflattering photo of them looking sickly and out of shape on the front page of the tabloids.

Using this 10 day system keeps them looking great, and it can do the same for you. 

If you're even a little bit curious about this 10 day system you should go to http://jpboxer27.xhmtl.hop.clickbank.net . That website will tell you all about the 10 day system.

PS. You might be wondering what exactly this system does. Going to the website will tell you all about it, and list all the things this system can do for you. I think you'll be surprised at the results you can get in 10 days.

10 Day Secret to Good Health

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10 Basic Health Habits

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10 Basic Health Habits


1. Three prudent meals a day at regular times and only one or two small non-sugary snacks. 
2. Eat Breakfast everyday.  
3. Get enough sleep (about 7 hours a night). 
4. Never smoke and if you do try to stop. 
5. Use alcohol only in moderation, if at all. (There are better ways to reduce disease risk) 
6. Maintain a reasonable & healthy body weight. 
7. Exercise regularly, at least 30 minutes of moderate exercise on most days. 
8. Use a daily multi-vitamin. 
9. Build your spirituality. (i.e. Pray & meditate each day.) 
10. Maintain healthy relationships & social involvements.

Tip:
Check off the things you are currently doing and congratulate yourself! Then look at the things you're not and pick one and work on it. 
When this has become a regular part of your lifestyle take on another! 

10 Basic Health Habits

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9 Simple Tips To Keeping Fit

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As promised, today's article covers 9 SIMPLE ways to stay on track with your fitness plan. (You do have one, right?)

These few tips alone *can* help you stay focused when the going get a little rough.
Here they are. 9 tips for your fitness toolbox. Mix-n-match. Read one a day. Have fun!

Tip 1) TUMMY TONER
In addition to your workout regime, eat smaller portions. Your stomach is only about as large as your fist. So no need to stuff yourself with a large plate full of food.

Tip 2) TRY A TRAINER
Get advice or help from a trainer from time to time. Some online trainers are pretty affordable like around $2 week at eDiets.com. Or search your favorite online engine for free fitness forums and chat away.

Tip 3) PRACTICE YOUR POSTURE
Practice improving your posture daily, no matter whether you are sitting at your work desk, sitting at home in the family room or at the table, or standing and walking.
Stand up straight! Chest out and up. Shoulders back. Keep good posture.

Tip 4) VARIETY
Vary your routine during the week. Alternate days that you do cardio work on days when you don't do your other workouts.

Tip 5) ROUTINE
Also vary your routine. Research shows that a body can adapt to the same routine over a 4 to 6 week time frame. When you vary the routine, the body works harder, trying to adapt once again. At least increase the intensity or amount of sets you do. But "change" something.

Tip 6) WARMING UP & COOLING DOWN
Don't forget to warm up with some stretches before diving into your exercises in both cardio and strength training. You only need about 5 to 8 minutes. And target the muscle groups that you'll be using.

A warm-up period helps your body by passing along lots of blood, full of nutrients, to areas that are about to be exercised, resulting in the warming up of the muscles and the lubrication of the joints. No matter whether you are working out at home, in a fitness center or outdoors, regardless of weather, you need to warm up before beginning all exercise activities in order to prepare your body for your workout. So improve your performance and reduce your risk of injury with a warm-up period.
The period of 5 to 10 minutes at the end of your workout is the cool-down period. It allows time to lower your heart rate before you dash back off to work or other activities after your workout sessions, and reduces your risk of muscle soreness and injury that could come from your workout. This cool-down period should include 5 minutes of cardio exercise like stationary biking or walking, and should proceed at a reduced pace from your previous exercise activities. At the end, you should focus on about 5 minutes of slow, focused stretching, when your breathing goes back to where it was before your workout.

Tip 7) FOCUS
>From Aesop to the old Kung-Fu movie, here's a tip: focus on the muscle group you are working on during your workout, Grasshopper. Look at a wall if necessary, to maintain your concentration and proceed slow and steady.

Tip 8) KEEP A JOURNAL
Keep a diary, journal or some type of record of your progress. Note which exercises you're using for which muscle groups, the number of repetitions and intensity. Track your diet here, too, if you'd like. Then set goals for yourself and update them regularly.

Tip 9) R&R
Don't forget that "All work and no play…" saying. Rest and relax. Work different muscle groups on alternate days.

9 Simple Tips To Keeping Fit

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5 Sensitive Skin Care Tips

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5 Sensitive Skin Care Tips

A lot of people claim that they have sensitive skin when they break out after using a certain product or were exposed to the sun. However, most of than not, the culprits behind the blotchy skin and zits are using inappropriate products for one's skin type and bad skin habits. If you are one of the many who break out or itch after sun exposure or using a product, it is a good idea to determine if sensitive skin is really the cause or something else.

How to tell if you have sensitive skin?

Generally, sensitive skin is thin with visible broken capillaries under the skin's surface. Sensitive skin also has fine pores. When exposed to moderate changes in temperature, sensitive skin reddens easily, whether from cold or heat. Sensitive skin tends to rash easily when exposed to dirt or even moderate strength skin care products. If your skin manifests these signs, chances are high that you really have sensitive skin.  For a thorough skin assessment, a visit to a dermatologist is in order.

Since caring for sensitive skin can be quite difficult, it is advisable to limit the use of skin care products. Generally, simple skin care regimens are more effective on sensitive skin since it prevents product overload. Sensitive skin care relies on strengthening the skin to reduce sensitivity and increase tolerance.

How to care for sensitive skin? 

1. Hydrate your skin.

Sensitive skin is prone to dryness which can lead to increased sensitivity. Drinking eight or more glasses of water and applying a lightweight and hypoallergenic moisturizer a day can help restore your skin's moisture or lipid barrier that acts as defense mechanism against allergens.

2. Eat skin-friendly food.

Fruits, vegetables, and other water-rich foods are essential in correcting skin imbalances. The vitamin, mineral, and water content of these foods hydrate your skin and restore its health. On the other hand, eating spicy food and drinking alcohol and caffeinated drinks can increase your skin's sensitivity.

3. Limit sun exposure.

Sun exposure can cause sensitive skin to redden and burn easily. Before going out, apply sun protection on your face using sunscreen and on your body with sunblock lotion. You can extend the protection to your lips to prevent them from darkening. Applying an SPF-rich lip balm under your lipstick or gloss can help protect your lips. Umbrellas, sunglasses, and hats protect your body, eyes, and face from overexposure to the sun.

4. Protect skin at all times.

Even when you are indoors, your skin still needs protection. If you are staying in an airconditioned room or one with forced heating, apply a lightweight moisturizer frequently. this will prevent your skin from drying out due to the extreme temperatures.

5. Avoid products with artificial colorants and synthetic fragrances.

Colorants and fragrances are added to skin care products only for increasing marketing appeal. Your skin do not actually benefit from these additions. Often, they even cause allergic reactions and increase your skin's sensitivity.

Aside from these tips, it is also a good idea to switch to skin care products that are specially formulated for sensitive skin. A thorough skin assessment and consultation with a dermatologist can reveal to you skin care techniques and products that can help strengthen your skin and minimize its sensitivity.

5 Sensitive Skin Care Tips

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3 Ways To Drink More Water

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3 Ways To Drink More Water


After a little research it is apparent that nobody really knows where the saying that you need to drink 8 cups of water per day comes from. Some people trace it back to a study in the 1980's, and other people claim that doctors starting telling people that amount because it was a good goal, but didn't have any scientific research to back it up with.

Either way, the point is clear, water does wonders for your body, and your brain. Water is well known to cleanse your body of harmful chemicals through your intestines and also throughout your urine tract. Without proper water intake, our bodies break down very quickly, in a matter of days. Without food, however, some people can live for a week or two. That just shows how important water is to our bodies.

Here are 3 quick tips for taking in more water.


1. Always have water available.

I like to buy the 12 ounce bottles of water and keep them in the fridge. Whenever I go to the gym I grab a bottle. On my way out the door to work, I grab a bottle. Before a trip that will be 30 minutes or longer, I grab a bottle. When I watch a movie, I grab a bottle.

Whenever I am sitting watching TV or a movie, I will keep the bottle in my hand with the lid off. I take a lot of little sips until the bottle is gone. A great way of making sure you drink more water is to make sure it is easily accessible.

2. Keep it cold.

I don't know many people who like to drink room temperature water, I sure don't. If you keep your water cold, you will drink more. I make sure there is always ice in my freezer, this make it very easy to have a cold glass of water anytime.

3. Chose water in restaurants.

Whenever I go out to eat, I always drink water with some lemon. The lemon adds a little spunk to the taste and the water is always nice, cold and refreshing. After a short time you will stop craving your old drink of choice and will begin to appreciate the taste, or lack of taste, that water provides.

Give water a shot and your body will be thankful!

3 Ways To Drink More Water

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3 Steps To Great Abs!

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3 Steps To Great Abs!

Myth:  You need to work your abs everyday.

Truth:  The best way to develop abdominal strength and tone is to work your abs to exhaustion.  You need to allow your abdominal muscles to recover..this equates to 24-48 hours of rest time between workouts.  Increase the intensity of your workouts gradually.  If you overdo it, not only will you be excessively sore (a little soreness is a good thing, it signifies that you have worked the muscle enough for it to repair itself and become stronger in the process), but you may discourage yourself because you will need more rest time than normal and it will be harder to do your ab exercises.

Myth:  The more situps you do, the better.

Truth:  Doing hundreds of situps will not help you lose abdominal fat!  Situps actually do little to increase strength because they focus on edurance and are inefficient; it is hard to overload the abdominal muscles doing situps.  Thus, you will be wasting your time.  Crunches (yes, crunches) are the best way to overload the abs and work the entire midsection, whether you do them on the floor or on a Swiss Ball (my personal favorite!).  There are many variations of crunches, and each targets different parts of the abdominal muscles.  While doing crunches, it is imperative that you focus on proper technique and gradually increasing resistance.  Using this method, you can fatigue your abdominal muscles using fewer reps.

Myth:  Situps are the key to getting "cut" ab muscles.
Truth:  If you have layers of abdominal fat covering your abs, situps, or any other exercise, for that matter, won't do you much good.  For a strong, cut midsection, keep in mind these tips:

1. Train your abs with resistance.  If you are a beginner, try crunches without resistance first.  As you get stronger, then move to more challenging moves or crunches using a Swiss Ball.

2. You need consistent cardiovascular exercise (helps to burn fat faster, performed at 80% of your maximum heart rate).

3. Cut the fat in your diet to shed body fat and create definition. This is the only way your abs will show through! Remember, great abs are made in the kitchen!   


3 Steps To Great Abs!

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5 Great Tips On Exercise

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5 Great Tips On Exercise

Have exercise misconceptions prevented you from starting an exercise program? Clear up any confusion and let these exercise tips improve your workout routine. Hopefully none of these common exercise myths, mistakes and misconceptions have prevented you from working out.

1. Common Mistake: Failure to set goals. Do you exercise without a clear goal in mind? Having a clear goal set is a critical step in exercise and weight loss success.  Tracking your progress in a journal will help ensure you see your improvements, will help motivate you and help you meet your ultimate goal.

2. Common Misconception: No Pain, No Gain. Pain is your body’s way of letting you know something is wrong. Do not ignore this. When you go beyond exercise and testing yourself, you will encounter physical discomfort and need to overcome it. An example of this would be training for a marathon. It is important that you have the “base training” before getting into the advance training. The base training develops the body and gets it ready for extensive training. You need to learn to “read” your body. Is the heavy breathing because you are pushing your body or could it be the beginning of a heart attack. Exercise is important. Do it correctly and you can do it for the rest of your life.

It is normal for you to hurt after you exercise, but it must be done gradually with a good amount of rest periods to allow proper healing. There are two common problems here with beginning exercisers. You can cause long lasting damage to muscles, tendons and ligaments if you work out while you are in pain, without allowing enough rest time to heal. You might find yourself in constant and long lasting pain if you do this which means that you will no longer be able to exercise.

If you wake up the next morning after you exercised and can barely drag your aching body out of bed because everything hurts, you are going to be less motivated to exercise at all. Constant pain is a sure way to kill your exercise program.

3. Common Mistake: Sacrificing Quality for Quantity. When you are ready to increase the number of reps of a particular exercise, and strengthen the corresponding muscles, instead of forcing yourself to do a little more each time try decreasing the number of reps in a set but increase the number of sets. Also, back off to half your usual number of reps but add a couple of more sets. You will feel less tired and will be able to gain strength in your fast-twitch muscles.

4. Common Myth: Weight Training Makes Women Bulky. Weight training for a woman will strengthen and tone muscle, burn fat and increase metabolism, not build mass. Women do not produce enough of testosterone to build muscle mass the way that men do.

5. Common Mistake: Over-Emphasizing Strengths. You should start focusing on your points rather then what you are good at. This will help you balance things. For example, if your lower body is stronger than you upper body, then try to work only on this area one day a week.

Being smart about how you exercise will take you a long way. It is important to have a healthy body so get out there and start exercising today.

5 Great Tips On Exercise

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5 Components of Physical Fitness

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5 Components of Physical Fitness

Physical fitness is the ability to function effectively throughout your workday, perform your usual other activities and still have enough energy left over to handle any extra stresses or emergencies which may arise.

The components of physical fitness are:

*  Cardiorespiratory (CR) endurance - the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells.

*  Muscular strength - the greatest amount of force a muscle or muscle group can exert in a single effort.

*  Muscular endurance - the ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times.

*  Flexibility - the ability to move the joints or any group of joints through an entire, normal range of motion.

*  Body composition - the percentage of body fat a person has in comparison to his or her total body mass.

Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Excessive body fat detracts from the other fitness components, reduces performance, detracts from appearance, and negatively affects your health.

Factors such as speed, agility, muscle power, eye-hand coordination, and eye-foot coordination are classified as components of "motor" fitness. These factors most affect your athletic ability. Appropriate training can improve these factors within the limits of your potential. A sensible weight loss and fitness program seeks to improve or maintain all the components of physical and motor fitness through sound, progressive, mission specific physical training.

Principles of Exercise

Adherence to certain basic exercise principles is important for developing an effective program. The same principles of exercise apply to everyone at all levels of physical training, from the Olympic-caliber athlete to the weekend jogger.

These basic principles of exercise must be followed.

Regularity

To achieve a training effect, you must exercise often. You should exercise each of the first four fitness components at least three times a week. Infrequent exercise can do more harm than good. Regularity is also important in resting, sleeping, and following a sensible diet.

Progression

The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness.

Balance

To be effective, a program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others.

Variety

Providing a variety of activities reduces boredom and increases motivation and progress.

Specificity

Training must be geared toward specific goals. For example, people become better runners if their training emphasizes running. Although swimming is great exercise, it does not improve a 2-mile-run time as much as a running program does.

Recovery

A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery. Another way to allow recovery is to alternate the muscle groups exercised every other day, especially when training for strength and/or muscle endurance.

Overload

The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.

5 Components of Physical Fitness

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3 Secrets and Tips For Anti-Aging

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Staying Young, looking younger or just feeling younger is a multimillion dollar industry. There's a really good reason for it. We have an ever-aging generation. This generation is one of the largest generation on the planet. Naturally, there's a huge number of this population that do not want to grow old. Therefore, anti-aging products are rampant in the marketplace. But don't get 'taken' by the unnecessary products that play on the emotions of those who wish to look young.

The following are three secrets and tips that will allow you to avoid the risks of buying certain products that are not needed.



Secret Tip #1: Feed Your Face
If you feed your face with anti-aging food on a consistent basis, you'll find it easier to stay young. Another way to say this is to just make sure you're not feeding your body full of junk that is sure to perpetuate the aging process. Also, know that if you try to escape the eating step, you'll grow older faster. The body knows what it needs. Just give it to your body.


Secret Tip #2: Pick Something or Go Somewhere
In other words, get up off the couch, turn the TV off and do some anti-aging activities. This doesn't have to be work either. Find an activity or two that you enjoy. Walk, run, weight train, ride a bike, get on a pogo stick. Do anything that causes your body to move and exert some activity. This will allow your body to stay young by stretching muscles and keeping you limber at the same time.


Secret Tip #3: Don't Be A Party Pooper
Mentioned above for the #2 Anti-Aging Secret Tip was finding something you enjoy. That's the whole secret of this entire article. Find something you have fun doing. Just know this, if drinking alcohol into a drunken stupor is the one thing you enjoy, you are not going stay young for very long. In fact, if you're older in age and you're doing this you may not even enjoy staying old. The key to the entire process of anti-aging is to treat your body right and have fun doing it.

Enjoy life, stay young mentally, emotionally, physically and you'll see an anti-aging process that you'll be happy about. That will give you the motivation and momentum to continue the lifestyle of anti-aging.

3 Secrets and Tips For Anti-Aging

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3 Essential Strength Exercises For Runners

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3 Essential Strength Exercises For Runners

Trying to be a better runner? It's not just about logging miles (although that certainly helps). The key to running strong and long also has a lot to do with shoring up your muscles, activating your core and back in addition to your lower body, and keeping your movements fluid. To help do that, start incorporating these full-body strengthening moves from Nike+ Run Club coach Julia Lucas to your routine three days a week, before or after a run. You'll start noticing a difference in your strength in no time.

1. Planks

Planks have long been considered one of the best exercises for your core. In addition to your abs, this move engages your back, quads, and hamstrings, making it a great full-body exercise for runners. To do it, get into the “up” part of a push-up, with palms on the floor directly under shoulders and legs extended behind you, forming a straight line from head to heels. Hold for 10 to 30 seconds, keeping abs tight. Do 2 or 3 sets.

2. Clamshells

Clamshells work your hips and glutes, parts of the body that runners regularly need to activate. To do them, start out by lying on your side with legs stacked and knees bent at 45 degrees. Rest head on arm; place top hand on hip. With inside edges of feet touching, lift top knee as high as you can without shifting hips or pelvis. Pause; lower knee. Do 2 or 3 sets of 10 reps per side.

3. Side squats

Side squats are a great way to strengthen your outer highs, hips, and glutes. To do, stand with feet hip-width apart, hands on hips; squat. Stand; move left foot a step out. Squat again; step left foot in as you rise. Continue, alternating sides. Do 2 or 3 sets of 10 to 12 reps per side.

3 Essential Strength Exercises For Runners

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10 Ways to Burn More Calories During Any Type of Workout

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10 Ways to Burn More Calories During Any Type of Workout

Let's face it: whether you're an experienced exerciser or totally new to working out, very few of us have the time to dedicate hours upon hours to our sweat sessions. That's why it's important to make every minute count. These proven tips and techniques will turn up your calorie burn during every workout you do, helping you bust through fitness plateaus and melt fat away in less time.

Pump up the jams

Pop in your earbuds, cue up your favorite playlist and get cranking. Listening to music is one of the easiest—and most fun—ways to rev up your calorie burn. When a team of University of Wisconsin researchers asked men and women to perform two 8-minute exercise sessions on a stationary bike, one with music and one in silence, the exercisers increased their average heart rate by 10 beats per minute, worked harder, and burned 7% more calories when they pedaled to tunes.

Pair up with an inspirational partner

Exercising with someone just a little better than you can bring out your calorie-scorching best. In one study, researchers from Kansas State University found that people who exercised with a partner they thought was a little fitter and stronger than they were increased their workout time and intensity by as much as 200%.

Let go of the rails

The more muscles you use, the more calories you burn. That means letting go of the rails on the treadmill and not leaning on the elliptical so your lower body and supporting core muscles have to work harder to keep you upright and in motion.

Put your arms into it

Race-walkers have an adage: As your arms go, your legs follow. If you want to speed up your pace and turn up your burn, pump your arms faster and your feet will follow. You’ll also engage more upper body muscles for another calorie burning bonus. Ditto for your elliptical machine sessions. Research shows that exercisers use more fat-burning oxygen when they get their arms into the action by using the elliptical machines handles than when they churn along with their legs alone.

Find your sweet spot

High intensity interval training (HIIT) may be great for getting a big metabolic bump for your exercise time, but because it's so hard, many people burn out and don’t do it enough to see results. For a better, consistently higher, calorie burn, you want to hit your “sweet spot,” says Daniel Frankl, PhD, kinesiology professor at California State University, Los Angeles. “That’s the highest submaximal exercise intensity you can tolerate for 30 minutes.” You know you’re there when your breathing is slightly labored, but you can still talk in short sentences.

Wear some weights

Heavier people burn more calories because their bodies have to work harder to keep them in motion. You obviously don’t want to gain weight to burn calories, but you can fake it by wearing a weighted vest or adjustable weight garment like the TITIN Force Shirt System, a compression shirt that lets you slip up to 8 pounds of weight into 14 pockets. Research shows adding weight to your workouts can increase your calorie burn by 7% during moderate walks and more than 13% during step-climbing exercise.

Use the force

Gravity is an unexpected, but effective calorie burner—you have to work exponentially harder to fight its forces when you walk, bike, or run at an incline. Head to the hills: you can burn 50% more calories when you go from pancake-level terrain to a more challenging 6% incline.

Drink some java

Caffeine not only revs your metabolism, but also is a proven performance enhancer. Studies show that the energizing chemical found in coffee reduces your perception of exercise, so hard efforts feel easier and you can go harder, longer and burn more calories.

Cool your jets

Hydrate with icy-cold water for a one-two metabolic calorie burning punch. For one, downing a couple cups of cold water can raise your metabolism by about 5% as your body works to warm the fluid. Also drinking an icy beverage before exercising in the heat can help you feel fresher and crank out longer and harder efforts before fatiguing, so you can easily burn more calories.

Tune in, not out

Texting, watching TV, and flipping through a magazine are good ways to multitask while spinning away on the stationary bike or churning through an elliptical workout, says Frankl. “But they take your attention away your workout so you may not be giving it your best effort,” says Frankl. “Paying attention to your effort—your heart rate, your breathing, the sensation in your muscles—helps you maintain a steady effort so you can burn more calories,” he says.

10 Ways to Burn More Calories During Any Type of Workout


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How To Get Back In Shape And Burn Out Body Fat In An Easy Manner

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How To Get Back In Shape And Burn Out Body Fat In An Easy Manner

Getting rid of body fat is not an easy thing for some individuals. In fact, many of us have the question how to get back in shape and this is something that can be achieved naturally with the help of herbal remedies. The great thing about herbal remedies is that they are safe to use on a long-term basis and they do not cause any side-effects. To burn out body fat, InstaSlim capsules can be the ideal remedies.

An introduction to InstaSlim capsules:

These are effective natural weight loss supplements particularly fat loss supplements that will help with reducing excessive unwanted fat that is deposited in the body. For varied reasons, these capsules are regarded as the best slimming pills. One of the important reasons is the powerful herbal ingredients present in these capsules. The herbs present in these capsules are being used by the human race for several centuries to get rid of unwanted body fat. People try out different methods when they have the question 'how to get back in shape', but the thing they will have to remember is that basics are highly important. Yes, what you have guessed is right, proper diet and regular exercises are the basics when it comes to losing unwanted fat content from the body.

InstaSlim capsules will help:

Even though diet and exercises are stated to be important, these basic things need some dedication to achieve results. Only when these things are followed regularly one will be able to burn out body fat. But, with our busy lifestyle, many of us do not have time to follow these things. So, the best remedy and also the safe remedy available for us is InstaSlim capsule.

Ingredients and their role:

To burn out body fat, InstaSlim capsules contain the following herbal ingredients:

1. Chitrak is mainly known for improving the digestion process in individuals. It is added as an ingredient because of its ability to support effective weight management. It will also ensure healthy digestion of fat and will ensure proper functioning of the liver. Besides improving digestion, this ingredient will also ensure absorption of nutrients in such a way that healthy weight loss happens.

2. Pipal is effective in addressing different health issues and different factors that prevent individuals to lose weight. So, to provide the best answer to the question 'how to get back in shape', this herb is part of InstaSlim capsules.

3. Bahera is known for its detoxification property and so it will help with removal of unwanted toxins that add up to the weight of individuals.

4. Babool can effectively regulate the rate of metabolism as slow metabolism is an important reason for weight gain in some individuals. To burn out body fat, this ingredient is a part of InstaSlim capsules.

Conclusion:

To get the safe answer to the question 'how to get back in shape', InstaSlim capsules are effective remedies as there are many other ingredients that contribute towards the effectiveness of these capsules to help individuals to burn out body fat.

How To Get Back In Shape And Burn Out Body Fat In An Easy Manner

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Simple Exercises For Avoiding Knee Pain

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Simple Exercises For Avoiding Knee Pain

Joint pain affects a large chunk of the world population and is one of the main causes of disability, with knee pain being one of the top problem areas. However, you may be able to manage knee pain with the help of a few simple exercises:

1. Calf Smash using Lacrosse Ball: First of all, sit down on the ground and move your right foot close to your buttock, so that the knee is bent. Sandwich a lacrosse ball between your calf and hamstring, right below your bent right knee. A compression force should be created by pulling your shin toward you followed by rotating the foot in alternating circular movements for creating space in the knee joint. Continue doing this exercise until you feel tightness in the areas that are being relieved, after which you should switch legs.

2. Wall Calf Stretch: Stretching the calf muscles is important, especially for those who do high-impact exercises. Due to impact, the calf muscle can become very tight and will need to be stretched for relieving pain that could go up to the knee. Firstly, face a wall that can be leaned against, and place your heel where the floor meets the wall. Keep your heel on the ground and your leg as straight as you can – while doing this, lean towards the front leg, and hold the stretch. Stretch for 5 seconds at a time before releasing it, trying to deepen the stretch each time. After this, go for your next leg. Try to go for 10-15 repetitions per leg. If you are still experiencing tightness, you can do more repetitions.

3. Hamstring Stretch: Your knees can be greatly affected by your hamstrings, which is why stretching your hamstrings can help to keep knee pain at bay. Firstly, lie down with your face up, your left leg on the floor, and your right leg propped up against the wall/a table. You can also use a resistance band instead of a wall/table. Go for 5 second holds of stretching at its deepest point and go for your left leg after 10-15 rounds.

4. Quad Stretch with Foam Roller: What you will need to do is to lie face down with your right leg over a foam roller, with the foam roller being right under your quadriceps muscle. Roll slowly while putting most of your bodyweight on your leg. Do not just roll up and down, but also roll from side to side. After rolling with your right leg, switch to your left leg. Keep doing this for 5 minutes.

While all of these exercises can help to minimize knee pain temporarily, many a times, the only solution for knee pain is total knee replacement surgery (TKR). If you are advised for total knee replacement surgery, make sure that you only approach a reputed hospital like Shalby Hospitals in Ahmedabad – a multi-speciality hospital chain, well known in India and across the world for Joint Replacements, with a record of over 85,000 successful joint replacement surgeries with “Zero Technique, a revolutionary surgical innovation by Dr. Vikram I. Shah, founder, Shalby Hospitals.

Simple Exercises For Avoiding Knee Pain

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How to Lose Weight Fast Without Pills or Surgery

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How to Lose Weight Fast Without Pills or Surgery

Almost everyone has issues with their weight nowadays and are thus looking for more ways on how to lose weight fast without pills or surgery. Diet pills and supplements have been very popular, but off late, people are beginning to realize that consuming these has some side effects as well.

There are many diet pills and supplements that claim to aid in lose weight fast, but if you wish to learn how to lose weight fast without pills or surgery, you need to keep a few important things in mind. Firstly, these diet pills and supplements almost always have some side effects on the human body, because they disrupt the entire balance of chemicals within. Moreover, they tend to suppress one's hunger and this is definitely not a healthy or beneficial effect.

Secondly, diet pills and supplements are artificially made, so when you stop taking them your problems will come back. It is far better to kill the weight problem by tackling them at their source. Changing one's lifestyle, habits and preferences is much more effective than taking diet pills in order to aid natural weight loss.

How to lose Weight Fast Without Pills

There is a wide range of pills and nutritional supplements that you can take to lose weight, but the repercussions of these mean that this is something you should not be doing. Here are some ways to lose weight fast without pills, for you.

Exercise

This is obviously the most effective way to lose weight. Visit a gym regularly and settle down on a good routine and workout regime. Get a physical trainer to help you out with this, and soon you will see the dividends of your efforts. If you do not exercise regularly, do not expect to lose weight fast. But if you're looking for ways on how to lose weight fast without pills and exercise, then the following activities may help you.

Water

Experts say that 6-8 glasses of water a day are good enough for you. But we say, drink lots more. The more water you drink, the more toxins are flushed out from your body. This definitely aids in weight loss, so don't hold back when it comes to drinking as much water as you can throughout the day.

Diet

This is another very crucial point to keep in mind for losing weight. If you eat oily and fatty food items, you will certainly put on a lot of weight. Control what you eat, and indulge yourself in greasy food items only once in a while. The importance of consuming a healthy diet and a well balanced diet cannot be stressed enough.

Duration Between Meals

You may have already heard that you should eat 5-6 small meals throughout the day, rather than 3 big meals. The concept of one big breakfast, followed by lunch and dinner is now obsolete. Eat smaller portions at regular intervals throughout the day, and healthy weight loss will be much easier to obtain for you. Most people tend to ignore this point though, when they find out about how to lose weight fast without pills.

Vegetables and Fiber

By including vegetables and fiber in your diet, you are ensuring that not much fat enters your system. These are very healthy food items to be consumed, and they bring many more nutritional benefits to your body as well. Even the best weight loss pills cannot offer you these nutrients in the right balance like green vegetables do.

Get Active

If you are leading a sedentary lifestyle, this is the biggest obstacle to losing weight. You need to start waking up early in the morning and getting as active as you can. Sitting lazily in front of the TV all day is obviously going to make you eat more, and thus put on a lot of weight. Get a new hobby, start walking to places, join some interesting courses; do just about anything that keeps your mind and body occupied. These articles on how to lose weight fast naturally and lose weight without exercise fast will also help you get slimmer.

Involve your Family and Friends

If you have vowed to undertake all of these tasks, then it will help to get support from your family and friends around you. Tell them what your goals are and how you plan to go about achieving them, and ask them to aid you in this endeavor. You will be amazed at how much more you can achieve with some support and companionship.

How to Lose Weight Fast Without Pills or Surgery


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How to Lose Weight 52 Easy Weight Loss Tips

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How to Lose Weight 52 Easy Weight Loss Tips

One pound may not sound like a lot, especially if you have a lot of weight to lose. But consider this: four sticks of butter equal one pound; imagine four sticks of butter gone from your waist, thighs, or butt! And, if you were to lose only one pound each week for a year you would weigh 52 pounds less! Hey, the year is going to pass whether you lose the weight or not, so why not use some of the following 52 tips on ways to lose weight, one pound at a time, and watch your excess weight melt away!

1.Skip the cheese on your sandwich, salad or burger.

2.Opt for mustard instead of mayo.

3.Leave a few bites on your plate. You're not helping the starving kids in China by cleaning it!

4.Eat less red meat and more fish, poultry, or vegetarian meals.

5.Grill, char, broil, bake, roast or boil - JUST DON'T FRY!

6.Experiment with fat free condiments, herbs and spices to keep healthy food from becoming bland.

7.Eat a three course meal. Start with a broth- or tomato-based soup or green salad, move on to a healthy main course, and finish with a sweet, succulent fruit for dessert.

8.Have your salad dressing on the side. Dip your fork into the dressing before each forkful of greens.

9.Spread your toast (whole wheat, of course!) with an all-fruit spread instead of butter or margarine.

10.Switch from whole or 2% milk to fat free (skim). It's an acquired taste so you might want to take it slowly by using regular and skim, decreasing the regular milk as you become accustomed to the taste.

11.Cut out the soft drinks and juice and guzzle more water.

12.Order thin crust pizza, easy on the cheese and extra veggies.

13.When dining on pasta, pick tomato-based sauces like marinara or pesto over cream-based ones like Alfredo or clam sauce.

14.Need to chew? Go for a flavorful piece of sugarless gum.

15.Walk briskly for 30 minutes. Take your pooch for motivation and company (he'll love you for it!).

16.Turn on the stereo and dance around your living room for half an hour.

17.Wash all the windows in your house, inside and out.

18.Write down every bite you put in your mouth. You might be surprised at things you eat mindlessly.

19.Think about how you feel before you binge. Are you tired, angry, sad, or maybe nervous? Instead of stuffing those feelings down with unhealthy food choices try taking a nap, writing in your journal, or relaxing in a bubble bath.

20.Don't weigh yourself too frequently. The number on the scale doesn't mean as much as the number on the tag inside your jeans!

21.Weigh yourself enough. Most experts recommend a once-weekly weigh in to keep tabs on how you are progressing.

22.Take up knitting - or crossword puzzles or home manicures. By keeping your hands occupied you will be less likely to graze in front of the television.

23.Set reachable goals to help you stay motivated. For example: lose five pounds; walk three days in a week; drink all your water today.

24.Reflect on your past successes. Remembering past achievements will give you a "can-do" attitude.

25.Get support. Find a buddy who has similar goals, ask your spouse for positive reinforcements, or join a weight-loss group near your home or online.

26.Lift while you sit. Grab a pair of weights or even a couple cans of vegetables and continuously lift them during your favorite TV show.

27.Brush your teeth as soon as you are done eating for the day. You won't want to ruin that minty-fresh breath!

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How to Lose Weight: 52 Easy Weight Loss Tips
Lose Weight One Pound at a Time!
Tricia Goss
Tricia Goss, Yahoo! Contributor Network
Oct 4, 2006 "Contribute content like this. Start Here."

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28.Reward yourself for a job well done. No matter the number on the scale, if you've stayed on program the whole week give yourself a nice little gift. It might be something tangible like a new pair of earrings, or something free like an evening in the tub with a stack of magazines, no interruptions allowed. ANYTHING BUT FOOD!

29.Forgive yourself for slip-ups. You are only human. If you binge or go off program, take note of what might have caused your reaction, think about what you would do differently, learn from it and go on.

30.Instead of drinking a glass of fruit juice, eat a piece of fruit. You'll be taking in less calories and more fiber.

31.Get a pedometer and log at least 2000 steps more than you normally would.

32.Wash and wax your car by hand.

33.Craving chocolate? Savor five chocolate kisses.

34.Choose brown rice over white.

35.Don't skip meals, especially breakfast. Your blood sugar will stay more stable and you will be less likely to binge later in the day.

36.Get your Z's. You will have more self-control if you aren't sleepy all day, and fatigue can cause metabolic and hormonal changes that actually cause weight gain.

37.Make a list of reasons why you want to lose weight. Read it when you want to snack.

38.Find little ways to get more exercise. Park farther from the store, take the stairs, get off the bus one stop early.

39.Serve your food on a salad plate instead of a dinner plate. You'll feel like you are getting more food.

40.Spice it up! Spicy foods like chili peppers or curry actually boost your metabolism.

41.Walk or ride a bike instead of driving whenever possible.

42.Eat a healthy meal or snack prior to grocery shopping so you will be less tempted to make fattening purchases. And stick to the outer perimeter of the store as much as possible (usually this is produce, meats, and dairy).

43.When eating out, order from the appetizer menu, or share a plate with a friend.

44.Alternately, ask for a to-go box with your meal and put half in the box immediately.

45.Avoid alcohol whenever possible.

46.Take your kids to the park and play, play, play! You will all be healthier and happier for it.

47.Start your morning with a brisk walk or a workout video. You will jump start your metabolism, and set a healthy tone for your day.

48.Realize it's a lifestyle change. Once you get out of the dieting mindset and make healthy choices you can live with, the weight loss becomes second nature.

49.Measure your foods. You might be surprised to learn you are actually eating two (or more) servings.

50.Plan ahead. Meter snacks into appropriate serving sizes; pack your lunch the night before; create a menu for a week's worth of dinners.

51.Don't keep foods in the house that you can't say no to. Let your family know you need their support with this issue. Remind them that your health is at stake!

52.Make time. You might not think there are enough hours in the day to exercise, but there are. Find them, whether it means you miss your favorite soaps, the beds don't get made, or you have to get up a little earlier in the morning. You are worth it! And you'll have so much more energy!

How to Lose Weight 52 Easy Weight Loss Tips

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How to Lose Weight Fast Without Spending Too Much

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How to Lose Weight Fast Without Spending Too Much


Most people think that you have to spend a lot of money on how to lose weight fast. Trying to lose weight may cost you if you think that diet pills or buying heavy gym equipments. Diets pills won't do you any good. Look around you, if such thing exists. Then, why are there so many obese people? There fake, diet pills are just useless chemicals put all together in a capsule. It wont' do you any good, heck it may cause some health problems for you. Gym equipments is a sound investment, only if you know how to use them correctly. There are ways on how to lose weight fast without spending too much money. Instead you could save some money if followed correctly. Let me share with you some of the tricks that I learned on how to lose weight fast.

First of all, we all know that we gained weight through eating too much unhealthy foods. However what you don't know is that, we also gain weight through how and when we eat our food. The first thing you could do is that overhaul your meal plans. If you don't have one, then start creating a meal plan now. I know it is time consuming but it has a lot of upsides. It let's you see what kind of foods you are eating. Too much burger and pasta from fast food chains will hurt you. Instead eat meals that consist mainly of fruits, vegetables and lean meat for protein. Fruits and vegetables are a good source of fiber, vitamins and other micro nutrients that the body needs. Red meat is a great source of protein and Vitamin B12 but has a high fat content. Instead of eating red meat, eat more lean meat like chicken or fish. It provides your body with protein with a little amount of fats. Fish are rich in omega fats that are good for the body. Then make sure that you are eating on the right time. Skipping a meal for the sake of having a diet is not very ideal. It will hurt your goals on how to lose weight fast. Another thing is that instead of eating three large meals a day. Make it 5 smaller meals. Eating more often during the day keeps your stomach guessing on when is the next meal, thus increasing your metabolism rate. Not only that you have a healthy meal plans, it could also allow you to save a lot of money.

Now that you have sorted your meal plans. The next phase is that you should be physically active. Having a healthy meal plan a great way on how to lose weight fast. However combined with a great exercise regime could make it even greater and faster. You can start by building your cardio. If you don't have any tread mill to run on. You can run or jog around your place or at a local park. It is best if you do this before eating your breakfast. Working out on a empty stomach allows your body to burn it's stored fats, turning it into energy. A 30 minute of jogging or running would be a great start. I know some exercise routines could be boring. But if you want to enjoy while having your exercise then you should try being active on a sport you love. Whether it is basketball, baseball, football, swimming or even dancing will do.

Remember that do not expect a overnight transformation. Certainly you didn't gain weight at that same pace. It takes time on how to lose weight fast. But it won't take you too lone to have that fit and healthy body you want. Be diligent on losing your weight. Don't be to timid to work out. These steps are just minor adjustments to your lifestyle. You don't need to spend a lot of money buying useless stuff.

How to Lose Weight Fast Without Spending Too Much

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How Exercise Burns Fat And Makes You Healthier

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You have probably heard that a combination of a healthy diet and regular exercise can help you lose weight and look leaner. Ads for exercise routines or gyms talk about targeting body fat or burning fat so you can slim down. How does this work and why? How can intense exercise like Tabata training in Providence actually reduce your body fat content? Where does the fat go? Read on for the answers to these common questions.

How It Works

Exercise challenges your body and requires that you consume more calories, or units of energy that your body uses to engage muscles, move, and exercise. When you exercise, your body craves more energy. Of course, because you are probably not eating as much, exercising your body will target another source of energy: fat deposits, also known as adipose tissue.

Sometimes, the body will target muscle and process it as consumable energy. When you exercise, though, your body builds muscle rather than breaking it down, and targets fat instead. One of the most common causes of the body consuming muscle instead of fat is malnutrition or an improper diet.

When you keep your muscles active, though, your body will encourage muscle development while breaking down the extra energy source in your fat deposits. This essentially turns fatty tissue into muscle tissue through a process of burning and building.

Even better, regular exercise that causes your body to burn its fat deposits will target fat throughout your body. Though fat is stored in places throughout your body, from your shoulders and upper back to your stomach and thighs.

How to Target Fat

There is a common misconception that exercising a specific area of the body will burn more fat in that area. For example, many people believe that doing crunches will shrink your stomach fat deposits in particular. In reality, exercise will target all of your fatty tissue. When you see results, you are not seeing one specific area shrink; you are seeing the results of all fatty tissue throughout your body being converted into energy, including your target area.

The best way to exercise is with high-intensity interval training, which increases your metabolism-your ability to digest and process nutrients quickly rather than turn them into fat deposits-and burns fat. High-intensity interval training (HIIT) involves alternating between stages of intense and moderate exercise, for example sprinting and then walking, or doing quick jumping jacks and then resting, all in short bursts.

Your body will respond to HIIT by eliminating fat, a natural response to the challenge, and, therefore, the energy needs of working out so intensely. Alternating intense exercise with short periods of rest or moderate exercise will allow your body to recuperate, then continue with intense effort. This allows you to work out harder and for a longer total period of time.

One very effective form of high-intensity interval training is Tabata training, a unique and powerful exercise that will burn fat and help you maintain your muscle tissue. For best results, perform this type of exercise under the guidance of a trainer. There are many places you can try Tabata training in Providence. Give Tabata a try and you will see stubborn fatty tissue disappear.

How Exercise Burns Fat And Makes You Healthier

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How to Control Diabetes With Regular Exercise

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How to Control Diabetes With Regular Exercise

There are many health benefits to regular exercise such as controlling weight, increased energy, lowering blood pressure, stronger bones, better sleep, increased level of high density lipoproteins, improved mood, etc. For a diabetic, regular exercise is also very important in managing diabetes. Exercise can assist in controlling your blood sugar levels, which is essential in preventing long-term complications.

Prior to starting an exercise routine, obtain your doctors permission who should also check your medication based on your exercise routine. Your insulin may need to be adjusted depending on the type of exercise and amount of exercise. Make note of your mealtime and the time of day you want to exercise. You may need to adjust your food intake and schedule if your routine is more intense than what you are used to. Exercising at the same time of day for the same amount of time at the same level can make your blood sugar easier to control. Make it part of your routine!

Make exercise fun and set attainable goals! Start with activities you like to do or have always wanted to do. For example: walking, jogging, swimming, yoga, dancing, spinning, tennis, basketball, etc. Make sure you start with walking if your current routine does not involve regular exercise. Set realistic goals; you can start slow and gradually increase as your body adjusts to the activity. 30 minutes of aerobic exercise per day is a great start. Once you have mastered that, begin strength training.

Strength training is also great for a diabetic. It helps the body respond to insulin, improving the way it uses blood sugar. It also enhances weight loss and lowers your risk for heart disease. Strength training will allow your body to control your blood glucose levels more efficiently since the muscles that use glucose are being used more. Begin lifting weights for 20-30 minutes a few times a week. This will allow you to get the full benefits of strength training. This along with aerobic exercise will help your overall health tremendously!

Check your blood sugar before exercise and monitor during if needed. Exercise can cause your blood sugar to drop for up to 12 hours after. Have a snack nearby if you would need one during exercise; something with carbohydrates like fruit or a fruit drink. You can even find a partner to work out with; this can be more fun and motivating. They can also be your help if an emergency arises. Always keep an identification tag in your bag or wear an identification bracelet so first responders are aware.

Make sure that you dress so you're comfortable and always take care of your feet. Wear comfortable shoes for good support to prevent injury. Being a diabetic, you may not feel the pain in your feet and this can lead to injury. Wearing socks that wick away the moisture can also help in preventing injury. Stretch out before and after exercise. And always drink water throughout. Stay hydrated!

Stick with your exercise plan. Fit it into your daily schedule and make it work. Stay motivated and committed. Make it fun and challenging. You will find that you will lose weight if that is your goal and it will make your body more efficient at using its insulin and glucose. Happy exercising!

How to Control Diabetes With Regular Exercise

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A Guide To The Best Athletic Training Workout Routine

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When you are aiming for a goal such as bigger muscles, impressive strength, a cycling that is more efficient and improved athletism, it can feel as if you only need to focus on certain workouts in order to achieve your goal. This is where the problems lies. It can be good to be quite spectacular in some activities, sports or even training styles. However, it is important for us to consider that our bodies will get to a point where they will not only adapt but will become quite efficient in the primary movements that we engage in. It is also important for us to understand that we may neglect other systems or parts of the body and this may lead to muscle imbalance as a result of overtraining or overuse.
One of the easiest fix is by ensuring that you break your routine in a way where you are cross-training at least once in a week. These changes will round out the ability without having to hurt your area of specialization as it enhances the overall results. Here are a few workouts that you should consider depending on whatever goal you are aiming for.
Hypertrophy
When you are aiming for more mass, there are chances that you are combining the heavy multijoint lifts together with some isolation exercises to target some specific muscles. There are good chances that you will be doing two group of muscles in a day ensuring that you hit each of them once every week. What is likely to happen in such a case is that the muscles will become less adept in working together in the functional ways. This is on top of the fact that since you are to get gains, there are chances that you will be short-shrifting the cardio with lungs and heart craving due to the fear of shedding the key calories that you will be consuming.
Running Faster
If you find that you can almost see the race day, it can get tempting to do nothing else but just run for your workouts. Even though long runs,tempo workouts, recovery runs and hill and speed works are important in your preparation, when you run exclusively instead of engaging in other forms of training, this can result in overuse injury.
We run using both legs but using one of them at a time. This is why it is important for runners to engage in single-leg strength workout together with the key upper body and core and therefore ensure that these are maintained in a more efficient way. A good idea would be to engage in leg exercises like split squats, reverse lunges or even box squats involving a single leg.
Strength
Good variation in programming is one of the best ways that you can use to remain fit. This is due to the fact that strength training helps in working the muscles as well as the neuromuscular systems that help to recruit them so that they work together and are able to generate optimal force.
If you would like to challenge coordination and also boost the burning of calories, there is need to stay strong and lean. It is advisable to choose 8 exercises,2 for your upper body, 2 for the lowerbody,2 for the core and 2 for conditioning.
Efficient Cycling
Whether your goal is to engage in indoor cycling or join the Tour De France, you already understand the importance of pedaling. These ranges from burning of calories to cardio with less impact on joint as compared to running. However, in between the repetitive motion and the poor body positioning, you may end up getting hurt if you spend the whole day engaging in intense or long rides.
A Guide To The Best Athletic Training Workout Routine

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How to Keep Fit With A Desk Job

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How to Keep Fit With A Desk Job

To other people those working in a call centre or with a desk job have a really easy life. All you do all day is sit at a desk either typing on a computer or answering a phone but what they don't realise is the negative impact it can have on you physically.

At the end of a mentally challenging day you may feel tired and out of shape and the last thing you want to do is exercise. In the long run this can cause you problems and if you become less healthy you may end up taking time off work so it could affect your company as well. Exercise can actually help improve your state of mind, get you in a better mood and probably enable you to actually do more work.
These are a few ideas for staying in good health if you are at a desk all day:

Get up from your desk if you are there for more than 4 hours. At the very least you need to get up and stretch your legs or just stand at your station and stretch your muscles. Stop using the lift and use the stairs instead or if there is an escalator, walk up it. If possible get up and walk around several times a day - you won't notice the exercise but that's what it is. If you can't leave your desk, do some leg stretches under the desk. Also try to maintain a good posture at your desk, this will also help to keep your muscles strong.

Some offices and call centres have their own fitness centre or provide a membership discount to a fitness centre, if yours doesn't perhaps you could suggest it. If not maybe walk or cycle to and from work or you could get off the bus a stop earlier or park a little further away and walk that extra bit every day.

Make sure your diet is healthy. It's particularly easy with a desk job to drink countless fizzy drinks or coffee, substitute water. If there isn't a water cooler, keep bottled water in your desk and drink plenty of it to clear the toxins from your body. Avoid the vending machine full of chocolate and crisps - take your own lunch and make sure it is well balanced. If you feel you are missing on certain nutrients maybe look at supplements available - there are a multitude that provide an assortment of health benefits and antioxidants.

Use part of your lunch break to get out of the office and walk. This will not only provide you with more exercise but will also get you into the fresh air and away from the work environment which will clear your head ready for the afternoons work.

Rather than enrolling at a gym after work, try a dance class, there are a huge number to choose form and not only will you be burning calories but you'll have a huge amount of fun at the same time and increase your circle of friends.

Yoga, Pilates or Tai Chi are all excellent for keeping the mind and body fit, keep you flexible and keep your muscles toned.

If you have a dog, make sure you walk it regularly for your benefit as well as his. If you don't can you borrow someone else's who perhaps isn't able to take their dog out as often as they would like or you could register at an animal refuge that may need dog walkers.

Finally, make sure you keep up with medical check-ups. Never leave anything to chance, if you feel unwell, do something about it. Just because you have a desk job doesn't mean that you have become sluggish and turn into a couch potato, it's up to you to balance your activity and nutrition and you'll be amazed at how much better you feel.

How to Keep Fit With A Desk Job

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