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Category Archives: Fitness

Morning Walk Benefits

One of the paramount times of the day is the morning, and walking in that pretty morning can help you to gross improvement of a discreet and stress free environment. Morning is generally quiet and calming and your brain is operative at a higher level. Better judgments can be prepared and a start to your working day is heightened.

Benefit of feeling physical and divine upliftment with the morning walk. The tweeting of birds, fresh air and a tranquil environment alter your acuity and you reach from the routine conscious mind to your peak level of mind.

After the slowed-down effects of night sleep, morning walks will give you a jump start to the day by providing mental awareness, more energy, and psychological clarity.

There are so many benefits of morning walk such like it improves the circulation of blood. Morning walk improves lung’s breathing capacity. It gives you fresh oxygen which is essential for the many spiritual functions including the working of lungs. It inhibits fat deposition in the barriers of blood vessels. It can help refresh your brain.

It can help to lower the risk of coronary heart diseases as there is a link between energetic physical exercise and a low occurrence of heart failure. And also helps to perform everyday task without tiring.

Regular walking can decline high blood pressure – hypertension – by making the heart work additional proficiently and by cultivating the circulation.

And the best benefit that you earn from morning walk is that has been proven by heart studies that walking for just two miles daily reduces the risk of death by almost 50 percent.

When you feel fit and healthy your self-confidence rises and you feel brighter to cope with the anxieties made on you.

Level of vitamin D in the morning is high and it is beneficial for the body and its different parts. And it prevents from the lake of calcium. Metabolisms are upgraded when you walk in the morning.

 

Get Muscle Strength with This Fitness Plan

DAY 1 – Muscle Building Using Moderate Burden

This is a day for muscle building, using moderate weights, but with many repetitions so that you feel tired in your muscles. You can perform the exercises at home with the help of your own body weight, a couple of manuals and a chair. In a gym studio you will also find special equipment you can use with the same effect.

You repeat the following sequence 5 – 8 times. Begin by using light weights to warm up and add weight each time you go through the sequence until you do the last two times with 65% of the weight you can manage. Each exercise in the series should contain 15 – 20 repetitions depending on how hard it is felt for you.

A – Pressing with the muscles in your thighs and buttocks: You lie at your back, flex your knees up and place your feet at the floor. Then lift up your lower body as high as possible by pushing with your legs. You can increase the intensity by laying some weight upon your stomach. Have some thick cloth between your stomach and the weight. You can also increase the intensity by only pushing with one leg and having one leg stretched out in the air and then doing the other leg.

In a gym studio you can instead push with your legs against resistance in a partly laying position using equipment for this type of exercise.

B – Curls with your arms: You can stand or sit. Hold your elbows at the sides of your torso. Then curl up your arms with a manual in each hand or using a weight bar.

C – Squats: Stand straight and squat as deep as you can by flexing your knees: Do the squats with both legs without weights for low intensity, with one leg at a time or with manuals in each hand for higher intensity. You can also use a weight bar over your shoulders.

D – Lifting your body with your arms or lat pulldowns: Sit with your knees flexed up and with your hands towards the floor at each side. Push down against the floor with your arms so that you lift your body. For moderate strain, let your feet be on the floor, for harder strain let your feet follow your body up when lifted. In a gym studio you can instead do lat pulldowns which consist of pulling down a bar in a sitting position.

E – Pulling backward with your backside muscles: You lay on your stomach with some thick firm cloth just under your pubic bone and lower stomach to protect your genitals. Then pull up your upper body and also your legs while holding your arms straight out so that your body balance upon the cloth. By gripping with your hands at a firm point you can pull up only your legs if you prefer that. By placing the cloth further up, you can pull up only the upper body.

In the gym you can perform hyperextensions which consists of using your back and buttock muscles to swing your body up from a dangling position. With some weights in your hands you will make the exercise heavier and also train your shoulders and upper back. It is customary to do hyperextensions with weights over your shoulders and neck, but this mode is more difficult and gives a greater risk for injuries.

F – Pushups: Hold yourself horizontally with your front side down. Push yourself up and down with your arms. By letting your knees touch the floor, the work gets light, but with only your toes and hands touching you must use more power. As an alternative you can lie on your back and lift manuals straight up.

G – Leg curls: You lay on your back, have your legs lifted and your knees bent in a right angle. Place your heels upon a chair seat. Then lift your torso up by pressing with your heels towards the chair seat. For greater intensity use only one leg at a time. In a gym studio you can find special equipment to flex your legs backward or forward that makes it easy to regulate the intensity.

H – Pushes with your stomach muscles combined with neck training: Lie down at your back and lift your upper body, while having your lower backside on the floor. While doing this you can let your legs lie along the floor or have them flexed up. You can make the work harder by also swinging your straight legs up in the air and reaching towards your toes with your fingers.

Between each repetition you can press down towards the floor with your head so that your upper body is lifted, to train your neck muscles. Have some cloth under your head when you do this. At a gym room you will also find equipment that lets you push forward with your stomach muscles against resistance.

I – Lifting of weights over your head: You stand straight. You lift two manuals or a weight bar from the height of your ears so high that your arm reaches.

Between each round you take a pause to stretch out a little all the body parts where you feel most tired. When all rounds are done you should stretch out some minutes all parts of your body.

DAY 2 –¬†Condition Training

This is a day for condition training. The best condition training are outside activities like running, cycling, swimming or skiing. Ball play also gives good condition.

For smooth activities like running, cycling and swimming there are two basic approaches and you should try to vary between these approaches from time to time.

One approach is one long session where you some while act with law intensity to warm up, then gradually increase the intensity to the maximum, and slow down again at the end.

The other way is interval training where you begin with a couple of short rounds with moderate activity. Then you have 5-10 rounds with high intensity.

For more staccato activities, like ball play, you should first warm up a while with easy running. Then you go into play with your mates.

When the active training is done, you should stretch out some minutes all the parts of your body.

DAY 3 –¬†Muscle Building Using Heavy Burden

The exercises this day are the same as those of the first day, but with heavier weights and fewer repetitions. This day they are best done in a gym studio, but you can do them at home with some adjustments.

You repeat the same series as in day one 7 – 10 times. Begin by using light weights to warm up and add weight at each time you do the series until you do the last two times with 90% of the weight you can manage.

DAY 4 –¬†Flexibility Training And Mental Care

At this day you rest form hard training, but stretch out, relax, do some meditation and stress down. Here are the principles for the stretching exercises you do this day:

  • You should stretch out al parts of your body. When stretching out, you should bend or twist in all the natural movement directions and angles for each body part.
  • It is good to begin the stretching session with some active exercises with moderate stretching effect to make your muscles and joints warm. You swing, bend, twist and roll with your arms, legs, shoulders, torso and pelvic region so that every movement gives a moderate stretching effect.
  • Then you do slow exercises with a stronger stretching effect. You swing, bend or twist each limb and your torso until you feel resistance and a little more so that you feel the stretch, and then hold the stretch in 30-50 seconds. You can make this stretching even more effective by doing it together with a friend and helping each other. Repeat each stretch at least 3 times with a pause between.
  • When beginning a slow stretch you begin by emptying your lungs completely for air, and then breath deeply in when you go into the stretch. When holding the stretch you breath effectively, but in a calm manner. In this way the exercise will also benefit your chest wall, lungs and diaphragm.

As slow stretching exercises you can also use yoga exercises. You can find descriptions of many exact stretching exercises in specific books or websites. But you can also use your creativity and compose exercises that specifically fit you, as long as you use the principles listed above, and you can also improvise during each session.

Helpful Tips to Building Muscles

Meat is very helpful for building up your muscles. For every pound that you weigh, you need to consume approximately 1 gram of meat. Doing this will assist you in storing more protein. The greater amount of protein that you consume, the larger your muscles will get. Eventually, your muscles will achieve the size that you’ve been wanting.

A great way to stay motivated when working out in the gym is by going with your friends. Working out, as a social occasion, provides positive encouragement, which opens the door to the testosterone and adrenaline that you can use to push yourself harder than by yourself. This extra kick in the pants will translate into more muscle mass.

After you workout, stretch to help your muscles recover better. If you are younger than forty years old, you should be capable of maintaining each stretch for half a minute. For those over 40, stretches should be held at a minimum of 60 seconds. This will work to prevent any injuries from happening after you have worked your muscles.

Try drinking a protein shake roughly half an hour before you being working out. This will give your muscles the fuel they need without making you full and giving you a lot of unneeded calories. Try making shakes that are a mix of protein powder with low-fat dairy, such as milk or yogurt.

To optimize your protein intake, make sure you are eating between 20 and 30 grams of protein at each meal. When you spread your protein intake out throughout the day, you can more easily reach your goals. If your total need for the day is 180 grams, for example, eating 30 grams at each of six meals will meet your minimum needs.

Mix up your workout between weight machines and free weights. When you want to build big muscles, free weights are generally better. If you’re new to weight lifting, however, you should try the machines first so that you don’t hurt yourself. If you are a novice muscle builder, try to include both types of weights, so you are not stuck with the same routine out of habit.

Record your program results in an exercise journal. Tracking your progress is important when trying to build muscles. Keeping a fitness log is the most efficient way to achieve this. Each time you have a workout, write which exercises you do and the number of reps you perform. This allows you to keep track of how you’re doing and to know when it’s time to increase weights or change your routine altogether.

Losing Weight with These Exercises

You can use bodyweight circuits to switch traditional cardio fat reduction workouts and fat loss interval training. This is perfect for folks that train at-home with out using cardio machine for traditional intervals.A simple bodyweight circuit goes this way. Choose 3 lower body and 3 upper body exercises and alternate between upper and lower body exercises till you have done all 6 exercises. Then rest 1 minute and repeat as much as you are able to in Fifteen minutes.

The next step of bodyweight circuit workouts for fat burning adds two exercises to the regular six exercise circuit. In this case, you’ll add a quick movement at first and at the end of the circuit. So here’s a more professional bodyweight workout for losing weight at-home.Get started with jumping jacks, followed by prisoner squats, close-grip pushups, split squats, bodyweight rows, 1-leg lying hip extensions, and mountain climbers, finishing with running in place for 25 seconds. Again, rest 1 minute and repeat 2-4 more times for weight-loss depending on how fit you’re. The 1st time doing this, do only 2 circuits.

Finally, the third and most difficult method of doing bodyweight exercises for weight-loss is to used timed bodyweight intervals. In this instance, you’ll execute a bodyweight exercise for 25 seconds followed by 10-seconds of holding a tough position.

Finally, finish with a plank-side plank combination. Do 20 seconds of the plank, then 10-seconds side plank in your right side, then 20 seconds plank and 10-seconds side plank in your left side. Repeat that sequence 4 more times. You’ll find this mini-circuit to be a great challenge, even if you’re fit. If you’re a beginner, get started with the easier bodyweight circuit at the start of this article or employ a fitness instructor to learn these exercises and their proper technique.

Fat Loss Factor contains guidelines for a quick healthy lifestyle plan which can help anyone in almost any physical condition to get rid of unwanted abdominal fat. From the first principle of preparing for success to the last one, Fat Loss Factor Review implements a life-style of fitness, good nutrition for your body, as well as the mental attitude required to reach your goal weight. The book is chock full of practical, down to earth advice.

Tips for Using The Gym

# If you have a regular 9-5, try and do it before you get back home or before you go to work. Once you have got in during the evening and settled down and had your evening meal, its all over! Another good days intentions flushed away.

Set goals : If you don’t have a goal to reach how do you know if you are making progress? Take a small note book or make a mental note of the weights you are lifting and gradually move up. If losing weight is your goal, keep a record too.

# If you are doing some heavy weights warm up first. Don’t rip a tendon by going hell for leather straight away like a friend of mine’ s did. You should spend 3 to 5 minutes walking or utilising the cross trainer. Similarly warm down afterwards – lactic acid builds in the body when body building. You should casually use the treadmill or the cross trainer at the end of your routine. Particularly if you are building muscle, it is good also to stretch. Body builders are renowned for being stiff.

# Ideally, the gym should be a stones throw away from where you live or work. In other words, it should be accessible. There is no point joining a gym, which is off the beaten track and takes 45 minutes to get to. I mean are you really going to go there three or four times a week?

# Use the gym. The gym has been set up to be used and indeed, you have paid your weekly monthly or annual subscription to the owner. Many gym owners do not really care if you reach your fitness goals. Neither are they massively concerned about whether you use their premises or not. They want your money! So, the motto is if you to pay you go! Many fall into the backwater of going for a couple of months and then quitting. Remember if you have goals it is more difficult to quit. When you do go make a commitment to going 3 or 4 times a week, concentrating on different muscle groups on alternate days.

# Food and supplements: Just because you go to the gym don’t stuff your face with just anything. Many do workouts in the gym and then sabotage their progress by eating sweets, burgers and stuff that is not good for you. It is not going to work for you unless you make a sacrifice. Eating a banana half an hour before raises your potassium levels and staves off cramp. Lean meat and chicken is always good for you if you are body building, as is fish – particularly if its oily. The oil in fish helps to lubricate your joints. Do not forget water too. The effects of water are underestimated in weight lifting ,before during and after exercise. A good vitamin supplement also helps particularly if it has oil in also. Whey protein too is fantastic if you want to mount your muscles. A good health food store shop should be able to help you out.

Stomach Exercise Routine Using Resistance Bands

Seated Crunch

This exercise provides the same benefits as the basic abdominal crunch, but with less neck strain and without the possible discomfort that comes with lying on the floor, since it uses a band rather than gravity to provide resistance. For this stomach exercise, you will need to be sitting in a straight back chair which you can somehow loop your band through.

Sit up straight with your feet flat on the floor and about as wide apart as your hips. Contract your abdominal muscles, and slowly bend forward to about a forty-five degree angle. Repeat for an entire set. Be sure to keep your feet on the floor and your back as straight as possible.

One-Arm Band Pull

Put the chair away and stand up, again with feet hip width apart. Put your hands above your head, holding the band about eighteen inches apart. Keeping your left hand overhead, bring your right hand out to the side, elbow bent at about a ninety degree angle. Hold your left arm still as you contract your abdominals and lower your right arm until your hand is in line with your chest.

Hold this position, then slowly return. Repeat for an entire set, then switch hands. Keep your back straight and avoid bending or leaning at the waist. For an additional challenge, do this exercise standing on one foot. Perform the exercise with both hands while standing on your left foot, then do it all again on your right foot.

Twisting Roll-Back

For this stomach exercise, you will need to sit on a flat surface, preferably the floor. Use a mat or towel for cushioning to ease possible strain on your tail bone. Sit down with your legs bent and heels on the floor. Your toes should be pointing up– do not put your feet flat on the floor. Loop the band around your feet, put one end in each hand and put your hands together.

In a rolling motion, lower your torso toward the floor about forty-five degrees. As you do this, twist to the right and spread your hands to the sides. Hold for a second, then rotate back to the middle and raise your torso back to start. Your heels should remain on the floor throughout the exercise. Do a full set, then switch to the left side.

 

Tips to Staying Fit for New Mom

# Stay hydrated

Very few people are consuming as much water each day as they think. Your body needs plenty of water, not just because you’re nursing, but to help flush the toxins out of your body, keep your energy level high and keep your skin healthy. You should be drinking a minimum of 8-12 cups of water each and every day.

# Eat often

Three meals a day may keep you alive, but it won’t provide you with the optimal benefits. Eating four or five small meals each day will keep your energy level higher and your metabolism stimulated – to burn fat, rather than store it. Tie your feeding to the baby’s and you’re much less likely to miss a meal.

# Fresh and Natural

Stay away from packaged food and snacks. Eat fresh fruits and vegetables for the win! Keep some sliced fruit and veggies on hand for snacking all day, as that will keep your metabolism percolating and help keep your energy level high. It’ll also help toddlers start forming healthy eating habits that will stand them in good stead their entire lives.

# Get plenty of protein

Ensuring a high-protein diet will help your body rebuild itself after the demands of a pregnancy, while providing your nursing newborn with the nutrition for his/her own bodybuilding. It’ll also help you feel satisfied, without delivering a lot of waist-expanding calories.

# Take those vitamins!

You should be used to this, as you were probably taking prenatal vitamins throughout most of your pregnancy. Don’t let a good habit die. Your system will be in recovery for some time, so vitamin supplements are still a great tool, whether you’re nursing or not.

# Walk your way to fitness

Your doctor will usually give you a go-ahead to begin walking just a few weeks after delivery, and this is a fantastic way to harvest benefits for yourself and your baby. You’ll be spending more time with your baby, while he’s seeing the world around him. You’ll probably also be ready to get outside for a change by now, and shake off the doldrums of inactivity. When your baby is old enough, ask your pediatrician if you can make use of a jogging stroller, so you can even work in some outdoors HIIT.

# Get your rest

You should appreciate by now how important it is to your general well-being to get enough sleep. Babies sometimes keep us up through a good portion of the night, and we need to make up for that when we can. Take some naps with your baby, or get someone to help watch them for you so you can get your sleep. It’s crucial to your general health and you certainly won’t have the energy for any workouts if you’re dead on your feet.

How to Getting into Exercise?

# Think – What do I like to do? In the past what have I liked to do? This should not include watching TV or going to the all you can eat buffet. To get started lets think of some light activities that we liked to do. Is it to take a walk? Or go shopping, maybe going to the zoo, taking a bike rides.

# Look – Find some places in your area where you can do these things. Is there are mall, a parking lot, a school, field, or teams in your area. Just going and doing can fulfill the short term need however the sustained activity will not last and has a high potential for becoming board. If a gym is what you need that search for a place that fits all of your needs.

# Plan -Put time in your day for yourself. Make a schedule of time where you can commit to getting some physical activity. Some find it easiest to add 30 min to their day by getting up earlier. Stopping somewhere on your way home or transform you lunch time into activity time. Getting some form of exercise daily and three 30 min segments of activity per week. Every other hour of your day will thank you.

# Are you up for the Challenge – Check with your Align Wellness Center provider to be sure you’re up for the activity that you have selected. This person should be able to assess your spine, nerves muscles, and organs to determine what level of activity would be best for you to get started on. Also work with them to set realistic goals to achieve on your path to wellness.

# Let the activities Begin – Now that your all check out it is time to get started. Follow your Wellness Providers recommendation and ease yourself into this. If it is the first time in a while that you are exercising remember that and that there may be some tenderness after your first few sessions. Consistency is the key. Regular exercise and activity will produce much great and long-lasting result that a one month work-out-o-thon.

These five steps will get you started and move you along on your lifelong discovery of wellness. Remember this is a process. As this becomes a part of your life other challenges that you never though you could concern will become easy to achieve.

Aerobic vs Anaerobic

First of all, you must understand the distinctions between the two primary energy systems. Though aerobic cardio continues to be one the most desired kinds of cardio, it isn’t the most efficient. Widely used aerobic exercises consist of elliptical workouts and distance running.

These exercises are normally low-intensity, and also take quite a long time to finish.

While aerobic work-outs could burn fat, they will not build lean muscle. Also, aerobic work-outs take a great deal of time to finish.

The alternative main energy system is anaerobic. All anaerobic exercises require a very short amount of time to complete, and you are going to shed an enormous volume of calories while also developing muscle. Anaerobic and aerobic are different due to the fact anaerobic exercises actually build lean muscle. Any specific benefits you see due to anaerobic techniques are sure to be long-term.

Gains from aerobic training are typically short lived. This is simply for the reason that muscle is not replacing the fat that may be lost, thus you will have virtually no stable basis. Lean muscle burns body fat, and is important to not only shedding it, but keeping it off.

You have to now select precisely what workouts you would like to utilize. In case you’re a novice, I suggest interval training or traditional sprints. Interval training is a great choice because it conditions each energy systems all at once.

For much faster outcomes you should use traditional sprints. Sprints will certainly strengthen fast twitch muscle fibers as well as increase athleticism. High-intensity work outs are the key to your fat loss, thus don’t be afraid!

High-intensity training is also excellent because of how much time it takes to complete a normal routine. A full high-intensity workout will be finished in 15-30 short minutes, and you will certainly burn off a substantial volume of calories. It’s time to move on onto anaerobic cardiovascular exercise, and leave aerobic cardio exercise in the past.

Know More about Abdominal Training

Keep in mind there are four main muscles that make up the abdominal wall: Transverse abdominis (the muscle activated when you cough), the rectus abdominis “the upper abs” and the internal and external obliques. Here I want to discuss a few exercises that work the whole abdominal wall.

Try starting your ab work with the transverse area. Why? Because it is a key protector of the lower back, and is often weak on most individuals. Exercises like leg raises, hip thrusts, vertical knee raises, and stability ball in and out rolls work this area well. The trick is on the leg raises to keep your lower back DOWN at ALL times and don’ let it come up. If you have a hard time, try bending one leg and lift and lower with other leg. With the hip thrusts, grab a piece of stationary equipment and raise your leg straight in the air. Proceed to thrust up and back and hold for a count of two. Most people don’t go high enough, or don’t hold long enough. If it’s too easy add a dumbbell between the feet, or use a slant board to increase difficulty.

The vertical knee raises come next. Make sure your back is against the pad and round your back just a little to add more tension. Lift the knees to the chest and hold for two seconds. Again if it’s too easy, add a little resistance with a weight. Also lower down 3-4 seconds to make it even harder.

Stability ball in and out rolls, also called springboards, walk out off the ball with shins resting on ball. Push down hard with shins and bring the ball to chest and hold for two-three seconds, exhale and extend the legs back out. If it’s too easy try doing it on a single leg.

Next is the “upper abs”. Remember anytime you bring your torso toward your lower body your doing flexion of the spine. That targets that area. I like stability ball crunches, Janda sit-ups and Overhead band reaches.

First ball crunches, lie back on a stability ball so that can get a good stretch. This loads the abs then place your hands on your chest and pull your self almost all the way up, and exhale. Inhale, and lower back down slowly to make it hard. If it’s easy, try placing your hand over your head and that will make it harder, or add a light weight.

Janda sit-ups were designed by a back specialist name Vladimir Janda. You need a partner for this exercise but it’s a good one. Lie down on a mat with legs bent. Place hands by chest. Have someone pull your calves toward them and then proceed to pull your self up toward your partner and three-quarters of the way up and exhale. Pause for a second and lower slowly. This move really works the abs and takes pressure off the low back.

And finally overhead reaches with a band. Wrap a band around a stationary object about head height. Hold the handles of the band overhead and out a little ways. Then I want you to push your butt underneath you, stretch back a little and then crunch forward. Exhale and pause and lower back slowly. Be sure you DON”T arch your back, it will place pressure on the spine. Want more tension, walk out more or use a heavier tension band.

Lastly we have the obliques which help rotate the body from side to side and help you bend from side to side. They also are key in helping you balance when you perform exercises on a single leg.

My top three are oblique crunches, saxon side bends, and rocky twists off of a stability ball. Oblique crucnches can be done off of a roman chair or stability ball. Lie on your side, with your hips positioned at the top of the ball. Stretch over the ball to “load” the muscles. Place your hand by your chest and proceed to crunch like you would lying on your back, but instead you are on your side. Inhale down, and exhale at top. Go about three-quaters of the way up, hold for two seconds and lower back down slowly. Once your done with one side, switch and do the other side. To increase difficulty, raise you hands out overhead a little more.

Next is saxon side bend, hold two light dumbbells just a little overhead. Keep your abs in and knees a little bent. Proceed to lean to the right as far as you comfortably can. Pause and come back up. Exhale and lean to the left and repeat the same movement. This exercise also works the quadratus lumborum, a deep low back muscle that is often tight and weak on most people. You may experience a little soreness the next day or two after you do these. It’s okay, as long as there isn’t any sharp pain.

And lastly the rocky twists: You may need a partner, or a way to fasten your feet. Sit on a ball lean back a little, push your hips forward so that your butt is underneath you. Hold a medicine ball or weight out in front of you, and proceed to rotate to the right. Pause for two seconds and then come back to straight position and exhale. Inhale and rotate to the left, just like as you did to the right. Make it harder by extending your arms out more, or adding more weight.

As far as repetitions are concerned, try to work in the 8-15 range. Recent research suggests you’ll do more benefit with heavier weight and lower reps then with extremely high reps and very light weights. Be very cautious though that you don’t put your spine in a position where it can be damaging. Take your time and do the exercises properly before you add the weights and lower repetitions. You may want to do some higher reps for a while to get used to the movements and get your body accustomed to the training. I would recommed training the abs 2-3 days per week MAXIMUM. They need rest and recovery like your other muscles.