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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Pain Management Treatments That Gets Right to the Pain

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Pain Management Treatments That Gets Right to the Pain

Over one hundred million people in America suffer from a pain that never goes away and the majority of those people never get relief. There are different types of pain management available such as injections, medication, surgery and other types of therapy, but the side effects are sometimes are as bad, or worse than the original pain itself.
The medications can cause drowsiness and/or digestive problems and some people become addicted to medications which can cause a whole other set of issues. Today, pain experts are finding different ways to relieve this type of pain that won’t cause the side effects or have a possibility of addiction. They are creating comprehensive treatment plans that involve a variety of technologies that is doing a better job than all the other treatments that have been used in the past.

Different Techniques That Ease and Relieve Pain

Some of the techniques that have been used by anesthesiologists, the physicians that specialize in pain management, are various and have proven effective are:
  • Electrical Impulses
  • Image-Guided Injections
  • Radio Waves
  • Special Pumps
These doctors have gone through extensive training to find the cause of pain and how to work with patients in creating a management plan that will ease or rid the patient of pain while improving their ability to function.
Any doctor that has had a patient with chronic pain will tell you it is a challenge to treat them simply because the source of the pain can be elusive. That is why a general doctor will refer their patients to pain centers, pain clinics and pain specialists. Anesthesiologists and other types of pain specialist not only have gone through training for finding pain and creating a pain management plan, but they stay informed of new technology in that field as well.

A Look At The Electrical Techniques

Here is a brief look at some of the high-tech electrical type methods that have been used recently to relieve chronic pain:
Electric Signals – TENS units (transcutaneous electrical nerve stimulation) uses a small device that sends low voltage electrical signals that provide a patient with short-term pain relief of various muscle pains through pads that are attached to their skin in the area of the pain. It is believed that the electric impulses interrupt the nerve signals going to the brain and stimulates the production of endorphins, which is a natural way for pain management.
Spinal Cord Stimulation – SCS (spinal cord stimulation) is used when other treatments have failed. This is a device that is much like a pacemaker which is implanted in the patient’s lower back. There are tiny wires that are attached to the spinal canal and when pain is felt by the patient, they use a remote control device that sends signals to the area where they are having pain.
High-Frequency Spinal Cord Stimulation -- A recent study that was released showed that a different form of SCS that is a special high frequency provided relief for a greater length of time for chronic pain management in the back and legs versus the use of the traditional SCS that is a low frequency. This type of SCS relieved pain and did not introduce any tingling to the patient or any other stimulation-induced sensation that is bothersome and distracting for some patients.
Once a pain specialist has determined the location and source of a patient’s pain, they may use a combination of these treatments listed here. They may also prescribe medications as well to go along with any of these treatments for a limited time, decreasing the strength as pain management progresses and the pain eases or dissipates.
Pain Management Treatments That Gets Right to the Pain

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7 Tips For Reducing Excessive Sweating This Summer

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7 Tips For Reducing Excessive Sweating This Summer

Though sweating is a normal body function to keep the temperature of the body normal but when the body sweat excessively regardless of any stimuli, it becomes a medical condition referred to as ‘hyperhidrosis’.
Summer is just around the corner and for many people this is a season of enjoyment, pool side picnic parties, sun bathing and barbeques but for almost 3% of the population who suffer from hyperhidrosis, summer is the most dreaded season of sweating, according to the reports of International Hyperhidrosis Society.
Although the sufferers of hyperhidrosis suffer from the excessive sweating issue regardless of the outside temperature but their condition become worse during summers further aggravating the problem. It may make their sweaty feet to slip out of their favourite flip flops, sun screen wash off due to sweat while sweaty underarms ruin their summer t-shirts.
Thus, to enable the excessive sweaters as well as normal sweaters to enjoy this summer season and to stay healthy and confident, here are some summer survival tips from the experts.
  1. Before the start of summer, it is better to book your appointment with your dermatologist to get an advice about the hyperhidrosis treatments including the use of over-the-counter or prescriptions deodorants and anti-perspirants, Botox or iontophoresis.
  2. Drink lots of water to keep you body temperature cool and normal. Thirst is the sign that your body need more fluids. Sweating is important in regulating the temperature of your body during hot temperature. To make this internal air conditioning system work properly, you need to take enough amounts of fluids.
  3. Wear loose and light weight clothing made up of natural organic fabrics in light colours. Loose clothing allows easy evaporation of sweat while natural fabrics take moisture away from your skin without causing any bad odour. There are many brands like Adidas, Nike, Timberland etc. that offer special odourless clothing to counter perspiration.
  4. Protect your skin from direct sun exposure. Sun burned or sun damaged skin is another cause of excessive sweating because skin damage cause difficulty in heat dissipation form the body.  Whenever it is possible, keep yourself out of direct sunlight, always wear sunscreen when you are outside and wear wide brimmed hats.
  5. Wear lightweight and breathable shoes. When the outside temperature is hot, the temperature in your shoes can reach up to 120 degree F. Therefore, you should choose to wear shoes that are breathable or sandals that have sweat absorbing inserts. Also use, special foot powders, anti-perspirants on your feet before wearing shoes to minimize sweat and bad odour caused by it. You can consult your dermatologist for recommendations.
  6. Take cold showers 2-3 times a day which will help to cool down your body temperature during hot summers.
  7. During summers you need to change the routine of using antiperspirants. Choose the antiperspirant that comes in soft-solid formula and apply it in your armpits thrice a day; morning, afternoon and before bedtime. The application of anti-perspirant especially before bed time has found to be quite effective. If you suffer from excessive sweating of face, apply the anti-perspirant along your hair line but do a skin test on a small area to ensure that it does not cause any reaction.
By adopting these tips this summer, you can significantly control your excessive sweating issue. If you still feel that these tips are not helping, you can consult the expert and professional dermatologist who will suggest an appropriate hyperhidrosis treatment ccording to the severity as well as the area of your excessive sweating problem. There are numerous treatment options available including prescription deodorants and antiperspirants, Botox and Iontophoresis.
7 Tips For Reducing Excessive Sweating This Summer

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Face Masks & Beauty Tips for Scar-Free & Fairer Skin

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Face Masks & Beauty Tips for Scar-Free & Fairer Skin

How would you react at the sudden emergence of a red scar on your face?  A sudden pop up on the flawless face grows intensity to scratch it up. Consequently, a sprung blood clot that later turns into a stubborn scar. Unfortunately, there is no ointment or medicine that can remove scar permanently overnight.
Erasing scar is a long process that sometimes, can take months to heal completely. Giving a push to its healing can speed its permanent removal. However, it’s difficult but not impossible to get rid of the scary scars.
Aging can make it lengthier to recover. The use of chemical formulation in an ointment, cream and gel can cause permanent damage. And I’m sure you never want to compromise with your beauty. To introduce the miracle of nature into your skin, below are a few magical masks to get a flawless & fair skin.
1.Turmeric mask: Turmeric is the household name. India will have hardly any kitchen where this extremely miraculous spice is not found. Its antiseptic & antibacterial properties make it a stronger weapon to battle out pimple-causing germs and bacterium.
Sebaceous glands act no less than a devil while secreting sweat. Consequently, the pores get choked by dirt and impurities. This face mask acts as a weapon that uproots pimples, acne, and scars. Let’s catch how can we make & use it.
  • Roast 1 tablespoon turmeric on the pan.
  • Mix it with the ½ tablespoon of honey.
  • Blend it and apply it on the cleansed surface.
  • If you want to clean the surface naturally, use milk. 
  • Choose the time to apply when it’s half an hour remaining for taking shower.   
  • Apply it gently.
  • Never rub while and after applying.
  • Wash the face with lukewarm water.
  • Wipe the canvas with the cotton towel or wipes.  
2. Fuller earth mask: Oil spills from the sebaceous glands on the surface and acts as the protector. But when it merges with the impurities, germs and bacterium breed. Consequently, uneven skin tone and acne outburst.  
Fuller-earth or multani mitti has super-absorbent qualities. You can’t ignore this skin care product since it’s your skin’s best beautician. As applies, it soaks the excessive oil from the canvas. Thereby, it puts full stop to the growth of bacterium. Let’s see how we can apply it:
  • Take 2 tablespoons of fuller earth.
  • Mix un-boiled milk to it.
  • Prepare consistent paste.
  • Cover the entire face with this mask, except eyes & lips.
  • Apply a thin layer onto the normal skin.
  • Thicker the layer if the surface secretes excessive oil.
  • You can add a pinch of turmeric for fading scars.
  • Rinse it off with the normal water.
  • Don’t use soap for one hour at least.
  • Apply it once in a week.
  • Regular use can steal away dew. So, avoid using it regularly.  
3. Yogurt mask: Yogurt is truly a nutritious diet but here, it’s recalled due to its skin benefits. The constituent of lactic acid drives out any kind of fungal and bacterial infection. Therefore, we heave a sigh of relief since we have the natural exfoliator and cleanser in yogurt.
Also, it peels off the layer of dead skin cells that tend to appear the surface darker. However, the best beauty products online or offline claim to hack the tan. But their extraordinary cost & chemical ingredients compel to say them ‘no’. 
You should not worry if you have yogurt & rice since both contain bleaching quality. Let’s check how it can get fairer skin tone with rice & yogurt. Remove the tan and scar in short duration.
  • Take a tablespoon of thick yogurt.
  • Add a pinch of turmeric powder to it.
  • Blend 1 tablespoon of rice flour.
  • Prepare thick yet consistent paste.
  • Apply it lavishly on the entire face.
  • Rub it in a massaging way but be gentle.
  • Keep stroking for 2 to 3 minutes.
  • Avoid exceeding the foregone minutes.
  • Wait for 5 to 10 minutes.
  • Cleanse it up with the wet towel or wipes.
  • Use it once in a week.
  • If you have acne, rinse the face with the water that has alum dissolved in it. 
While using any home remedy for fair, scar free and acne-prone skin, it’s must replenish the body. Munch as much fruits and veggies as you can. Practice yoga and detoxify it by gulping 6 to 8 glasses of water every day. Last, but not the least, you stay happy because happiness reflects ‘you’ radiant.
Face Masks & Beauty Tips for Scar-Free & Fairer Skin

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All That You Needed to Know About Aromatherapy!!

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All That You Needed to Know About Aromatherapy!!

Aromatherapy is a therapy that recharges your body, mind and spirit!! In today’s stressful life aromatherapy acts as a relaxing technique that energizes your body and gives a sense of peace to your mind. It is a practice where the natural plant oil, includes essential oils, are used for physical and psychological well-being. Essential oil when used in aromatherapy not only relaxes mind and body but also provide health benefits ranging from instant relief from pain, headache or respiratory issues. Aromatherapy being one of the most popular therapies assists the body to heal, regulate or maintain itself. Essential oil used in aromatherapy contains aromatic molecules that are easily absorbed by skin or enters the lungs when inhaled. These molecules are then carried by the blood system throughout the body thereby preventing any sort of disease or illness. Aromatherapy works naturally in a soothing manner creating positive emotions and lightening the atmosphere resulting in elimination of false mood or negative emotions.
Aromatherapy uses volatile plant oils known as essential oils that is applied on the skin or inhaled thereby preventing any sort of disease or illness. The soothing effect of massage, fragrance and aromatic bath helps in relaxation of mind and body, also giving a boost to spirit.

How aromatherapy works?

Stimulates immune system: Essential oil when applied seeps easily into the skin through sweat glands or hair follicles, mixing with body fluid and killing not only bacteria and viruses essential oil also strengthens the immune system.
Reduces stress: Do you know that the fragrance of essential oil has a calming effect on your body? It is a blissful experience that’s all natural and helps in reducing the stress level by eliminating negative thoughts or false mood.
Relief from pain: Aromatherapy by way of massage helps in reducing body pain. Clary sage oil’s natural fragrance is well known for giving instant relief from pain.
Manages blood circulation: Aromatherapy practiced using pure essential oil helps in increasing blood circulation and is also considered one of the best treatments for high blood pressure patients!!
Fights depression: Depressed with your life? Well Aromatherapy is the best solution. The citrus and other vibrant aromas of essential oil helps in fighting back the depression by lightening the atmosphere and relaxing your body, mind and spirit.

Aromatherapy- different ways to be used

By way of Massage: The essential oil when dissolved with carrier oil and rubbed throughout the body provides a relaxing sensation to the body.
By inhaling: Aromatherapy can be practiced by inhaling the fragrance of essential oil in following ways:
  • Inhaling the fragrance of scented candles
  • Dissolving the scent of essential oil all over the room through oil burner
  • Applying the roll on natural spray on your neck, wrist or on tissue before going to bed.
By soaking in the bath: A few drops of essential oil when dissolved in water before taking bath provides you a relief from body pain and stress as the oil soaks into the skin.
Aromatherapy during pregnancy!!
A pregnant woman faces lots of stress and tension during their pregnancy stage. Instead of taking medicine or other chemicals they prefer to use other natural, Ayurveda measures to ensure safety of their baby. It’s advisable to use essential oil only after prior consultation from doctor or aromatherapist and also, if using it should be used in dissolved state and low concentration. Let’s have a look at the essential oils beneficial to a pregnant woman:
  • Lavender: Promotes feeling of relaxation and calm
  • Ylang-Ylang:Lowers stress level
  • Eucalyptus:Anti-inflammatory and antiseptic, healthy for you and your baby
  • Bergamot:Good for indigestion and boost spirit during pregnancy
  • Chamomile:Relieves from headache and muscle pain
  • Sandalwood:Anti-depressant helps to get sleep and relax
  • Patchouli:Relieves from cloudy headedness and helps to think clearly
  • Cypress:To be used after 2nd trimester, helps in managing swollen ankles, pains and aches
  • Orange:Gives a boost to spirit and lowers pregnancy stress
Facing a stressful life, headache, pain or depression? Aromatherapy is one of the best natural ways to uplift your mood. Applying essential oil by way of massage or inhaling its fragrance adds value to your health.
All That You Needed to Know About Aromatherapy!!

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