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Category Archives: Health and Fitness

Some Tricks Maintaining Good Body Shape

Take a walk

Think about the several times you walk when you want to go somewhere. You always have to use your car or take a cab. Walking does wonders in helping you maintain a good body shape because the more you walk, the more your body burns down the calories. A thirty-minute walk daily promises good results after a period of a month or so. Try it out and you will be amazed at the simplicity of this step. Walk to the mall, salon, grocery shops and any other places that are not quite a distance.

Less fats

Fats are the number one constituents of food that highly encourage rapid weight increase. Therefore, in as much as you love certain types of foods, it is imperative to always check the amount of fats present in the food. The lesser fats you put into your body system, the higher the chances of maintaining a good bodi shape.

Fruits and vegetables

Fruits are an essential part of a very good diet, in that, fruits tag along several merits that can help in the maintenance of body shape. One of the merits is keeping the body protected from diseases that may affect its functions. Fruits play a role in hydrating the body, provide energy, since they contain carbohydrates and keep the bodi in shape because of fibers that are vital for movement food in digestive tract. It relieves constipation and is one of the best preferences in colon cleansing.

Cholesterol Buster

The confusion about the effect of exercise on cholesterol stems from the fact that most cholesterol-related studies (conducted in earlier times) focused on dietary and exercise changes, making it difficult to figure out which of the two was making a difference. More recent studies have focused solely on the impact that exercising has in terms of lowering cholesterol levels. Researchers now believe that there are actually several mechanisms involved; the most important one being the fact that exercising stimulates enzymes that help to move the lower-density lipoprotein from the blood (and blood vessel walls) directly to the liver. Meaning that the more you exercise, the more LDL your body expels.

Eating foods that contain excessive amounts of fat can increase LDL cholesterol levels in your blood. This is a condition called high cholesterol, also known as hypercholesterolemia. If levels of LDL cholesterol are too high, or levels of HDL cholesterol are too low, fatty deposits build up in your blood vessels. Eventually, these deposits make it difficult for enough blood to flow through your arteries, and this results in serious issues throughout your body, particularly in your heart and brain. This can be fatal.

How Much Exercise Does it Take to Lower Cholesterol?

The precise amount of exercise that is required to lower cholesterol has been a matter of debate for quite some time now. Most public health organisations recommend a minimum of 30-60 minutes of moderate to vigorous exercise per day. Some of these workout plans include jogging, walking, cycling or gardening. Though moderate exercising is recommended, researchers cite that intense exercising is more effective when it comes to lowering cholesterol. However, in a study conducted with overweight people (particularly those who did not alter their diets), researchers found that those who got to do moderate exercise, such as walking, for about 20 kilometres had managed to lower their LDL level somewhat. The same study goes on to show that those who took part in the vigorous exercises had lowered their levels even more significantly.

How Much Will It Help?

As a result of the aforementioned studies, experts have discovered that those who have the worst diet and exercising habits were the ones who benefited the most. Some of them reduced their low-density lipoprotein by 10%-15% whilst subsequently increasing their high-density lipoprotein (HDL)-also known as “good cholesterol”-by 20%.

Cardio at Home for Belly Fat Loss

Another way of losing fats without shedding some hard earned bills is to do it through cardio workouts. With cardio workouts, you just need adequate space to move around and it doesn’t require any amenities and machines. All that is required is your sound body and determination.

First thing that needs to be done is inspiring one’s self. Preparing the physique from fat burning activities will let the body what to expect and how much work that needs to be done. In this way, the body will be sound and ready to do some sweating out. With the routine that will be introduced in this article, an individual can shed off 350 in just a quick as 30 minutes. To sum it up, it will be able to burn 2,000 calories in a matter of one week.

Warm up is the primary stage of any physical activity. Start with doing jumping jacks for it shakes off the body to prepare the physique from the cardio workout and to energize it. Stand up straight and lift your hands over your head while jumping to spread your legs. Do this warm-up activity for two minutes. After this, do the side lunge to stretch your torso and to minimize the possibility of muscle cramps. Stand with the dumbbells weighing 5 up to 8 pounds each. Slowly step right leg to the side and bend the knee with a 900 measurement. Reach down the side of the foot either right or left with the hand. Go back to the standing position and to it with the left foot. Repeat it 24 times for both of the sides. Stretch your arm side wards and do the other side afterwards. Knee rotation may be an awkward position for adults to do but this is a great warm-up exercise designed to condition the knees for the workout. Place your hands on your knees and rotate it to the right first several times and then do it to the left. And going down, the feet should be in motion as well. Just put your hands on your waist to control the balance easier and slightly lift your right leg and rotate your feet to right, moving your ankles. Count 8 turns and shift to the left leg with the same procedure. Now, the physique is ready for the ultimate workout.

Find a cloth or something that can make as your cover, a Zumba mat can be an ideal cover of the floor. Lie flat on it and slowly touch your chest to the knees do this several times until your physique tolerates. Remember to avoid holding your neck as a support for it may damage the spinal column. This workout strengthens your abdominal muscles thus turning it into muscles. The more muscles the physique gets, the higher the metabolism is at its peak. After doing a workout for your belly fats, the shoulders are the next part to focus on. Push-ups is used in field of fitness as well in the military way. It is the most effective workout for decades now. The procedure of this exercise enables an individual to carry its own weight by putting the hands and toes flat on the floor. This aerobic exercise has a great resemblance with strength exercise using weights. Both exercises focus on building up muscles on the shoulders. Dancing squat enhances your whole physique. Stand in a straight position and put your right foot forward. The left hand should have a weight measuring 5 to 8 pounds and then squat, touching the weight to the floor. Repeat these steps 24 times and you’re done.

Plyometrics

For this reason, plyometrics are utilized in many athletic strength training routines. Especially in sports that are primarily explosive in nature such as baseball, softball, basketball, and football to name only a few. So what are some plyometric exercises you can use? The most effective plyometric exercises include platform jumps, side-to-side box jumps, depth jumps, weighted explosions, vertical jumps, and horizontal jumps.

Make sure that you properly warm-up your body prior to using any of these exercises. The most effective way to warm up the muscles and joints is through dynamic stretching. Make sure you avoid static stretching because there is overwhelming evidence that is can actually decrease explosive and increase the chances of injury when used prior to strenuous exercise.

Platform jumps are a great exercise to start with. You can use an exercise platform or just a wall. Decided on the height of the platform depends on your level of athleticism. Start in front of the platform, and start in an athletic position. Immediately explode upward, landing on the top of the platform softly, then step off and repeat.

For depth jumps, you will actually start on top of the platform. You will then step off, and as soon as your feet touch the ground, you will explode upward. Side-to-side box jumps are also a great cardio challenge. Start on one side of a barrier, jump sideways tucking your knees, and land on the other side. As soon as you hit the other side, explode back. Repeat this explosive side-to-side motion until you complete the set.

As you can see, plyometrics are extremely dynamic, but it must be an essential piece to any cardio routine. If you’re really trying to accelerate your results, then you need to try plyometrics.

Steps for Bike Fitness

Accurate Information

You must enter your accurate weight and age while hopping on to your workout bike. The information you enter will be processed by your machine to make sure that you’re within the aerobic zone and to identify your actual heart rate.

Step 2: Level and Program

In order to achieve an effective workout outcome, you’ll need to pick the right bike fitness program. This program should allow your heart rate to remain high for an extended period of time till it reaches the exhaustion point. To ensure a perfect aerobic condition, you must opt for a bit of variation on your steady workout routine. For obtaining a great outcome, you must pick the right workout level.

Step 3: Duration

The duration of your aerobic exercises is often a key factor towards the improvement of your health. Make sure you try to spend about an hour in such exercises. Apart from strengthening your cardiovascular system, it even helps enhance your stamina and exhaust more calories.

Step 4: Heart Rate

While using an exercise bike for performing aerobic exercises effectively, it is truly important for your heart rate to be monitored. Regardless of your maximum heart rate, it is important for you maintain a 70-80% heart rate as mentioned earlier. In case you’re not in the right shape, your heart rate can be lower. You’ll come to know of your current heart rate when it is perfectly recorded; tracking your heart rate to perfection is only possible when you’re using a technically advanced bike. If you’re bike is not so advanced, then you’ll need to do it on your own. Once you deduct your present age from 220, you’ll find out the maximum rate of your heart. Even when you’re at work, this piece of information can be easily fetched if you’re wearing a heart-rate monitoring machine.

Tips Push Ups To make Muscle

A good way to start is by doing ten sets of ten reps each and once you have reached this point there is no doubt that you will have gained the extra strength that is needed before you start adding weight. There are many creative ways that you can add weight to your push-ups.

The firs and probably the most practical way to add stress/weight to your push-ups is by putting your feet up against a wall and increasing the angle of the stress on your upper body. The higher your feet go the more the accent will be on your shoulders and your upper pecs.

There are other ways of increasing the weight but you will need a spotter to help load some weight onto your back. For example you could do a set with a 20 pound disc on your back with your spotter making sure that the weight does not slip off your back as you move.

Technique is vitally important because just like when doing any exercise it is easy to cheat by lifting your bum in the air or not going all the way down. It is important to lock your arms out when you get to the top of the movement but this can also be done by keeping the tension and keeping your arms bent.

The bottom line with any movement when you are trying to build muscle is progressive resistance. This combined with the correct technique of doing the movement has proven itself conclusively to be the only way to increase strength.

It should be added here that progressive resistance is exactly what it implies and that it needs to be “progressive” this simply means that you should start off slowly and see how strong you are. It certainly does not mean that you should start off putting a weight on your back and doing push-ups when you have never done them before.

Prevent Nasty Overtraining

Prevention is better than cure!

When it comes to the subject of overtraining, especially when you are experiencing the symptoms of it, it is really important to take preventative measures as soon as possible! Overtraining is a condition that grows worse with time so always be on the lookout the signs of it:

  • Slower recovery after exercise
  • Decreased appetite
  • Decreased desire to exercise
  • Increased resting heart rate
  • Increased resting blood pressure
  • Decreased sports performance
  • Increased irritability and depression

You’ll find that when you are busy with your exercise the point of exhaustion will come sooner and sooner despite the expectation of getting fitter over time. Also, because your body is in survival mode, you will find that your body shape doesn’t change much even though you are training harder than ever!

What if you are already suffering from overtraining?

This may sound counter-intuitive, but the best cure for overtraining is to stop any sort of training for a week or two until your body recovers. When you do recover, start slowly and try keeping your workouts short, but intense and making sure to add regular rest days into your exercise routine!

At the end of the day the best thing that you can do is to just simply listen to your body, and if you are feeling tired or overwhelmed take some time to recover. It’s more important to continue your weight loss regime in the long term than push yourself into exhaustion and quit for small short term gains!

Tricks Make Healthy Bodybuilder Diet

There are numerous bodybuilders who’ve been in the profession for quite some time now and they’ve their personal policies in terms of eating the appropriate food. They’re not dietitians as well as nutrition experts, however many of them were able to develop and sustain a ripped condition for years. Here are a few rules that you can observe with regards to a healthy body building diet:

Drink as much water as possible. This might be the best recommendation that you can obtain. Water is essential to the human body’s functions. It gets rid of nasty chemical substances out of the body. The first thing that you should do when you get up early in the day is to drink a glass of mineral water. Hydrate yourself right after sleeping. Can you drink something else aside from water? Unsweetened tea is a great drink. Also you can enjoy dark coffee every now and then, however stay clear of soft drinks, fruit juices as well as alcohol.

Learn to enjoy protein smoothies. Generally, folks who are building muscles need to take health supplements just like vitamin C, vitamin E, as well as niacin. You can wash them all down by having a cup of protein shake.

Get your carbs from fruits and veggies. Steer clear of white bread,rice and pasta. You could eat as much fruits and veggies as you wish. If you wish to be lean, you must eat green. Include veggie salad in your meal at all times. Lettuce, for example, is a really good source of natural vitamins. Don’t eat carbohydrates after 8 pm.

Know where you’ll get your proteins. Obtain your protein from chicken, eggs, fish, beef and turkey. Also you can get your protein from beans as well as legumes, but the protein you can obtain from these veggies isn’t as complete as the protein you would get from meat.

A wholesome bodybuilder diet need not be bland. You may still enjoy your beef and a cup of dark coffee. You simply need to ensure that you observe your portions and you select the right foods when it comes to your carbs as well as proteins.

Flabby Lags

Squats:

The Squat is one of the best leg exercises for both man and woman. According to Tony Valesco, founder and owner of Afterburn Fitness gym, full-depth back squats add to muscle mass in your hamstrings, quadriceps, calves and glutes. They don’t only make your joints and tendons stronger, but also boost your metabolism and help your body release endorphins. Tony Valesco believed Squat to be a vital leg exercise for developing core strength, as well as increasing the size and strength of your legs.

Deadlifts:

Deadlift is one of the best all-around leg exercises that is designed for those people who don’t consider squat the best leg exercise. It is the one and only one most effective exercise that you should add to your workout routine, if you want to strengthen your posterior chain muscles – the adductors, glutes, hamstrings and lower back. Strong posterior chain muscles can generate more than expected lower-body explosive power and can help you jump higher and run faster.

Split Squats:

Most of the people neglect the single-leg exercises such as step-ups, pistol squats, and lunges. But exercise like these reduce the risk of knee and ankle injuries by strengthening your tendons and ligaments. They play a vital role in boosting the growth of your leg muscles, and improving your balance and coordination. Split squat is performed by placing one foot on the floor and one foot on a bench behind you, and then squatting as low as you can a pair of dumbbells. If you’re a first timer, it is recommended to use light weights.

Glute Kickback on Swiss Ball:

Our glutes majorly comprise of three muscles: the Gluteus Maximus, Minimus and Medius. Gluteus Maximus is the main muscle and known as your butt. Gluteus Minimus lies directly under the Gluteus Medius, while the pork chop-shaped Gluteus Medius is positioned on your outer hip and make your pelvis steady when you stand on a single leg. However, above given exercises utilize your glutes, but this exercise is specially designed to give your butt the lift you’ve ever dreamed.

Lunge:

This challenging but quite rewarding exercise is very similar to Squat, which works multiple muscles around the calves, quads, glutes and hamstrings. Strengthening these muscles boost your metabolism that is quite helpful if you’re trying to burn fat and lose weight. There are various lunge exercises including sliding lunges, wheel lunges, static lunges and low lunges, which you can try to shape, tone and firm up your legs and strengthen all the muscles of your buttocks.

Reducing Dowagers Hump

When we eliminate this soreness you can attain superior physical conditioning much faster and without the discouraging and dangerous pain and you can move with greater efficiency throughout the day.

Exercise for Better Bones is distinguished from other osteogenic exercises by four unique and defining elements. The first is that this program is the original program designed to move osteoporosis and hyperkyphosis or commonly known as dowager’s hump research forward. For the past 20 years osteoporosis research into especially post-menopausal women with dowager’s hump has been based on the same type of programming. All of the exercises have been weight-bearing but the weight has been to light. You see when researchers do research they are extremely conservative with their approach and who can blame them. The very thing that could aid in building bone (stressing the bone) is the very thing that could fracture it. The program is being currently performed on over 100 post-menopausal women and men including 4 exercises with complete Range of Motion (ROM) or movement, human movement, resistance, weight-bearing all into 4 single exercises that can be performed in 30 minutes or less and only twice a week.