This is default featured slide 1 title
This is default featured slide 2 title
This is default featured slide 3 title
This is default featured slide 4 title
This is default featured slide 5 title
 

Monthly Archives: April 2017

Overlooked Health and Fitness

Exercise vigorously

Few things will make a difference in your overall health and mental outlook as exercise. In particular, intense workouts are the most effective.

Yes, it’s true that walking is better than doing nothing. However, sprinting is better still. Vigorous exercises have more health benefits.

They are superior for losing weight and seeing strength gains. In other words, ten minutes of sprinting beats forty five minutes of slow jogging any day.

Stay active throughout the day

Also focus on staying active throughout the day-not just during your exercise time. This is particularly important if you sit a lot for work.

Simply getting up and doing pushups or jumping jacks every fifteen to twenty minutes will make a huge difference in your attitude and mental focus. Quick bursts of activity throughout the day are very important for staying alert and being productive.

Keep it fun

A lot of people hate their exercise regime, which is why they ultimately quit. The key is making it enjoyable. This will help you become more motivated to exercise.

One thing you might want to do is take up a sport you’ve always wanted to try.

Get a workout partner

If you have trouble sticking with someone, committing to exercise with someone can be effective for getting you to stick with it.

Eat natural foods

Your food selection plays a huge role in how you feel. In general, raw foods are the way to go. This is because they are the easiest for the body to digest, and generally contain the most nutrients.

That’s why raw fruits and vegetables should be the staple of your diet. Make sure to eat vegetables raw. Many people cook them, but they lose most of their nutrients when you do this.

About Regular Exercise

For more energy

You may feel tired and weak after an intense training session. But with proper rest and nutrition, you will surely have more energy than ever before.

For better sleep

Suffering from insomnia? Don’t worry, just start exercising on a regular basis and this problem will be gone in no time. However, remember to exercise in the morning or afternoon instead of right before going to the bed.

For a stress-free life

Stress may be a part of your life, but you have the chance to fight it off with regular exercise. Endorphins released in the brain while exercising efficiently reduce stress, making you feel better at all times.

For superior immunity

Just exercise 3 to 4 times a week and soon your immune system will be strong enough to fight off flu, viruses and other diseases. Some researches proved that those who exercise regularly are half as likely to get a cold than those who don’t do it at all.

For better sex

We all know regular exercise helps improve blood circulation all over the body. Thus, it helps increase sexual stimulation and reduces erectile dysfunction.

For superior confidence

Hitting the gym on a daily basis helps you look good and stay fit. When you feel better about yourself, you feel confident in doing whatever you do.

Staying Strong At 60

That you should evolve from size to strength training as you mature is evident in basic human physiology. All else being equal, your body reaches its greatest potential for building muscle size at 24 years of age – it reaches your maximum stage for building strength at 40. Does this mean you can’t get strong at 60 or 70? Of course not – research has shown even those over 100 still benefit from weight training. But it does indicate that your body feels strength is more important than being physically attractive during your second half-century.

So how do you stay strong at 60? Or get strong at 60 or beyond? Assuming you’ve checked with your licensed medical professional and have their approval to start lifting weights, start by learning proper form for performing the big compound movements (a compound exercise is one that involves 2 or more joints during the lift).

The competitive sport of powerlifting focuses on just three exercises: squats, bench press and deadlifts. Between the three they involve every major muscle group in the body so they comprise an excellent measure of overall strength. But for ongoing strength training purposes you want a few more exercises thrown into your mix.

Bent rows and the overhead press, standing or seated, are both great compound exercises to add to your mix. Those 5 compound exercises should be the mainstay of your workout focus, then you can add some shoulder mobility exercises and some isolation exercises for arms, abs, hamstrings and calves as your time and energy allow. Don’t overdo it on those, though, as you don’t want them keeping you from recovering fully between workouts.

And that’s another key to staying strong at 60 and beyond: keep the workout intensity as high as you safely and prudently can, but allow more time between workouts to allow for full recovery. Try to hit each body part twice a week, either through a training split or using full-body workouts twice a week. And it should go without saying you need proper nutrition and a good night’s sleep each night to fuel and support your recovery between workouts.

As to the workouts themselves, experiment and see what works best for you. Keep your sets between 3 and 5 sets per exercise, and don’t go over 6 nor under 3 reps per set. Try to avoid the temptation to train to your 1-rep max – for the most part that’s setting you up for injury and is far too hard on your central nervous system (CNS).

Even most competitive powerlifters only test their 1-rep max at competitions, keeping their training to 60% – 90% of their 1-rep max. Focus instead on increasing your 5-rep or 3-rep max. Rest assured that if your strength is building your 3-rep or 5-rep strength, your 1-rep max is increasing too!

As a final tip, every 5th or 6th week cut the weights back to about 50% for that week. That gives your body and your CNS a chance to recover fully – you’ll usually find you can up the weights from your previous lifts by 5 or 10 pounds when you go back to the gym the following week.

At first it’s an effort to get started and keep going regularly, but before long you’ll find it’s just another part of your new healthier, stronger and more active lifestyle – and you’ll love how you feel each day! Staying strong at 60 and beyond really can help you enjoy every aspect of your life more and more on an ongoing basis!

Sustain Body Fitness

When you do exercise, try to focus more on balancing your body. If you are not very confident with how you appear to other people, then you really need to repeat a number of aerobic activities to develop a flat abdomen, and to build strong muscles and bones. With repetitive exercises, you will notice a change in your body shape – a change for the better.

If you can come up with a good system of exercise, your resting and training time will definitely be balanced. Your body knows when it is burning calories and exercising regularly helps you build up muscles even when you are at rest. It is not good for the body to be over-exercised. It does not allow your muscles to recover and rebuild.

Exercising with weights

Another recommendation by experts is to engage your body in an exercise that involves weights. The proper means of getting your potential to its maximum level is by lifting heavy weights in a given period. There should also be proper guidance during the activity in order to have less risk and to avoid failure and accidents.

You should adapt to changes. We call it variety. The technical term for that is “periodization.” In other words, do not stick to the same activity repeatedly. It is nice to make some changes to the physical and mental activities that you indulge in.