Tag Archives: Physical exercise

Use Bodyweight Exercises and Train Like A Convict

If you are finally ready to start working out the way that you should be, then you are going to want to really examine your workout routine. One of the best things to do is to start adding body weights to your routine. This is something that not as many people are doing as they should. This is an unfortunate thing because there are so many benefits to using them.

You might think that body weights are not really needed for the best workout, you might want to take a look at what others are saying. By taking a close look at those who use body weights, you will be able to see what an incredible difference it has made for them. And the best thing is – they did it all without a gym! Basically, you can workout, like a convict, in the confines of your own home, without going to the gym or buying overpriced equipment and find yourself with a great body.

Not only will your body look great, but you will feel great and you will have more energy than ever before. This means that you are going to be able to do the one-arm pushups, the one-arm pull-ups, hanging straight leg raises and so much more. How many of these things can you do now? Even if you can do one or two – just how many of them can you do? Most likely, you are not in as good of shape as you would like to be in.

The workout is simple. The time is minimal. All you need is to motivation. Knowing that you are not in your physical prime anymore should be motivation enough. You want to be able to accomplish all of the things that you once did. You want to be able to impress all of the people that you once did. Using body weight exercises and training like a convict is how you are going to do it.

To get started, you will want to cancel that gym membership. You no longer need it. The entire idea of the gym membership is a scam and you are going to want to learn why. Once you know the secrets, you will never look at a gym in the same way again. You are also going to want to make sure that you are looking at the best for motivation. Someone who knows how to really take advantage of the bodyweight exercises is important and it should be someone who is able to lead by example. When you have all of this, you are going to find that you are off to a very good start.

Come To The Personal Development Company to learn more about Bodyweight Exercises from Paul Wade’s Book, Convict Conditioning

Herbal Help For Healthy Muscles

You’ve been working hard in the garden, in the gym or participating in your favorite sport and your muscles are feeling stiff and achy.  Before you reach for one of the many conventional anti-inflammatory medications on offer, it’s worth taking a minute to consider the problems that you may encounter as a result.  Research suggests that digestive discomfort, digestive ulcers, cardiovascular complications and stroke may be associated with the long term use of conventional anti-inflammatory medication. If this makes for alarming reading, don’t worry.  Nature has provided us with alternative herbal remedies that can deal with muscle aches and pains without the negative side effects.

Arnica Montana is a herb with a traditional use for treating bruises and tissue damage.  It is an excellent remedy, trusted through the ages.  Consider the benefits of using arnica in the form of a gel as opposed to a conventional medication.  It works as well as medication such as ibuprofen but has none of the side effects.  It works quickly, absorbs easily, it is convenient to use and continues to work no matter how long you take it for.  It can be used in the treatment of many conditions – rheumatism, arthritis, sports injuries such as sprains and strains, and lumbago.  

Inflammation is a common symptom in all these conditions, often causing intense pain and incurring further symptoms such as loss of sleep. Inflammation is a useful part of the body’s defence mechanism. However, if the inflammatory response is prolonged it can become a debilitating part of the disease process instead of the healing process. Inflammation is the body’s natural response to injury causing an increase of blood flow to the tissues of the affected area. The area reddens and becomes painful. Applying arnica sparingly, in the form of a gel, to the affected area and massaging it in gently will help to reduce inflammation and in turn reduce pain.  It should, however, only be used on unbroken skin.

Another herb well known for its beneficial effect on pain caused by inflammation is Devil’s Claw (Harpagophytum).  Basically, it can be used for any condition where there is inflammatory pain.  Taken internally as a tincture, Devil’s Claw reaches all those painful parts from inside. One of the many benefits of this herb is that it rarely causes stomach upsets. Another plus is that it can be used long term – long term is usually necessary with musculoskeletal problems – and does not interfere with conventional medication. The herb is best used for chronic conditions such as repetitive strain injury due to repetitive movement of a single muscle or group of muscles, and fibromyalgia.  It is suitable for all forms of arthritis and has been shown to work well on gout or gouty arthritis.

Magnesium, which is present in foods such as soya, kidney and haricot beans, chickpeas, brazil nuts, sesame seeds, cashews, oats, brown rice, dark green vegetables, figs, dried apricots, bananas and buckwheat, is an excellent supplement for maintaining healthy muscles.

There are 650 muscles in the adult human body.  They work quite hard irrespective of whether we are physically active or not.  If they become injured or tired they make it difficult for us to move about as much as we want to and cause us pain.  Should this be the case, the important thing to remember is that a sprained or strained muscle must be given enough time to heal to allow it to regain full health.  Not to do so will only exacerbate the condition.

Doing twenty minutes of gentle exercise every day will go a long way to keeping your muscles healthy but it is equally important to make sure that relaxation too becomes part of your everyday routine.

Alison Cullen has worked in the health industry since 1987.  Alison lectures & trains on health issues, and is often to be found quoted in health magazines.

5 Tips to Travel Fit

Being fit generally means the ability to perform well in a wide gamut of circumstances considered physically taxing. Being fit for some people could mean the ability to fit into a favorite pair of jeans or a certain outfit for an upcoming event. For others, being fit simply means being in good shape because it ultimately translates to being in good health.

With that being said, while it is not easy to shed off the extra pounds and look trim and maintain overall fitness, it becomes a lot more challenging when you have to remain fit even when travelling. Keeping fit is a life-long plan which should be part and parcel of your daily routine. This therefore becomes a challenge when you have to maintain your fitness plan when away or a business or leisure trip. How do you travel fit and ensure you do not blow up in a matter of days what you have worked hard to build for so many years?

  1. The first tip to travel fit is to ensure you carry with you sufficient amounts of water. Water is known to keep the body metabolism active and to flush out harmful toxins from the body. In addition to that, cold water in particular is believed to help accelerate the pace at which you lose weight. This is because with an active metabolism, the body will need to work extra hard in order to warm the cold water. This helps keep you fit as you burn the extra calories that your body wants.
  2. Traveling fit is also about avoiding bottled beverages. Closely related to the above-mentioned point, many people are tempted to ‘cheat’ on their fitness plan by taking calorie-laden beverages because they do not have water with them. It is normal to feel thirsty when you are traveling, and bottled beverages such as sodas are always handy. By carrying your own water, or buying distilled water instead of soda, you will be traveling fit and not blowing up your fitness plan.
  3. It is also important to plan your physical exercise program while away on a trip in advance. This could be as simple as booking a hotel that has a swimming pool facility, or as complex as finding a local gym near your hotel where you can sign up for the duration you will be in your new destination. This will largely depends on the period of time you plan to stay in your new destination. If it is just for a few days, a swimming pool facility could be all that you need.
  4. Save some money by talking walks to the beaches instead of renting a car. This is self explanatory in the sense that taking brisk walks to the beach will not only save you a substantial amount of money on car hire and taxi, you will also be staying fit in the process
  5. Traveling fit is also about planning your meals in advance. You need to ensure you eat nutritious and well balanced meals. Just because you are away from home does not mean you should eat whatever comes your way. Traveling fit in this case could mean carrying your packed food and preparing your meals for yourself in your new destination.

 

Denis is a writer for Mega.co.uk where you can get some interesting voucher code to allow you to make some great savings on your travel.

Does Drinking 8 Glasses of Water a Day Benefit Our Health?

In today’s world of sugary juices and carbonated sodas, there are plenty of beverage options, especially for those looking to avoid a boring glass of water. The notion that a person should drink eight glasses of water per day — while accepted by most in the medical community — is literally hard for many to swallow, and getting kids to see the benefits of water can be an even harder challenge.

While the simple taste of water may not be enough of a draw, its numerous health benefits and cleansing effects on the body should be.

 

The human body is made up of two-thirds water, and water is an essential component of organs — from the liver to the brain. Drinking eight glasses is the best way to keep body systems running smoothly and efficiently. For example, when not supplied with enough water, the brain can respond with severe headaches, fatigue, and difficulty concentrating, all common symptoms of dehydration. For young children in school, hydrating in the morning and throughout the day aids their ability to focus and retain information they are being taught (evidenced by the UK’s campaign and website wateriscoolinschool.org.uk). In adults, hydration is said to lead to higher productivity in the workplace.

While many argue that the body acquires water through all liquids and most foods consumed by the body, nothing can compete with the purity of water. Carbonated and sugary beverages are often loaded with additives, including sweeteners and preservatives. In addition to adding calories, these drinks are far less purifying than straight water, thus contributing less to kidney and urinary health.

Weight and Water Retention: Anyone who works out regularly knows that a key component of any vigorous workout is sweat and lots of it! But in order to have the stamina required of exercise, one needs to drink water frequently throughout the day to replenish loss through perspiration and to keep cells hydrated. Men’s Health Magazine recommends drinking 8 ounces for every 20 minutes of exercise ). Clearly, effective exercise is almost impossible without proper hydration, and weight loss can’t come without exercise. So, if you’re looking to lose weight, load upon the water, get read to sweat… and then replenish!

Many also struggle with fat around their middle. Regardless of how much work they do, they find that there is often an inch or two that simply will not go away. Oftentimes, though, that fat is a result of water retention and the bloating that results from a lack of hydration. When the body isn’t receiving enough water, it retains a certain amount to protect itself. That amount often accumulates in the mid-section, taking on the appearance of belly fat. Once replenished, the body eliminates excess water, bringing back that flatter stomach. Drinking eight glasses of water a day clearly benefits the body, including its organs and cells and ability to focus. Hydration is also a key component of any exercise or weight loss plan. And while the amount required may fluctuate based on body size or activity level, the verdict is clear: water benefits one’s health… so keep drinking!

Sarah writes on behalf of Team24 a healthcare jobs specialist. Team24 work within locum recruitment and are always on the look out for qualified doctors and nurses nationwide.

Weight Loss Beats Crunches for a Flat Stomach

Whether you have been pregnant, find small amounts of weight creeping up on you as you get older, or sometimes overindulge in food or alcoholic beverages, you may have some excess weight around your midsection that you would like to get rid of. For many, having a flat stomach or “six-pack abs” is a dream that is seemingly just out of reach. Is there a way to get rid of your belly fat? Do you need to eat more or less of a certain food, or should you perform specific exercises to tone this area of your body?

Why Should I Lose Body Fat?

The visceral fat that sits around your midsection is more dangerous than the fat in your hips and thighs. It is also worse than the subcutaneous fat that nestles under your skin. Large amounts of excess belly fat can lead to inflammation, hardening of the arteries and a higher risk of developing serious health conditions including metabolic syndrome, diabetes and cardiovascular disease.

How to Do it

The good news is that belly fat is the first type of body fat that you lose when you shed weight. However, there is no magic potion, pill, drink, food or exercise that is going to specifically target that area of your body. Regardless of your body type, whether you are an “apple” shape with body fat only around your middle or a “pear” shape with larger thighs and hips, most people lose the fat around their midsections first and more proportionately than anywhere else.

The type of fat that makes up larger bellies, visceral fat, is more active in terms of metabolism than the subcutaneous fat that is located under the skin around other areas of the body. Experts say that the more fat you have to lose, the faster you will lose it.

Eat More Grains

The American Journal of Clinical Nutrition published a study that showed when whole-grains were added to a calorie-controlled diet, obese individuals tended to lose weight faster from the abdominal area than those who consumed refined grains.[1] Consuming a similar diet, while reducing the amount of refined carbohydrates, changes the body’s response to glucose and insulin, making it easier to move the fat storage areas of the body. Whole-grains are also higher in fiber, which can leave people full for longer periods of time and decrease hunger levels.

Refined grains, on the other hand, elevate the body’s blood sugar levels and insulin response, causing the body to deposit fat more quickly.

What about Exercise?

It is a known fact for exercise enthusiasts but a source of frustration for those looking to trim certain body areas: you cannot spot reduce weight. While butterfly crunches do in fact target your lower abdominal muscles, you cannot perform hundreds of crunches with the hopes that you will see a flatter midsection. These exercises will not help you lose weight, although they may strengthen them and give a tighter and thinner appearance.

Along with a healthy, calorie-controlled diet, you must also get roughly 60 minutes of moderate exercise every day. The more intense your workouts, the more abdominal fat you may shed.

Citations:
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LowFatDietPlan.org offers tips that can help you lose weight if your on a 17 day diet,low fat diet I or even a vegetarian diet plan,

Seniors, How to Stay Balanced!?

Unless we have regularly practiced some form of exercise in our life or have inherited exceptionally good genes, we will feel weaker in the legs as we get older. That is part of growing older and as the Chinese say, ‘old age starts in the legs’.
Helping to prolong one’s life with exercise is the solution, as well as also looking after oneself in other ways,
such as maintain good nutrition, fresh air, good, nourishing relationships etc.

How come old age starts in the legs?
Considering that our main support is the ground, the earth, we learn that being connected to it is vital in fact.

We are constantly and without interruption being ‘fed’ energy from the earth – as well as from the heavens – thus we learn in Traditional Chinese Medicine.

Again according to TCM, some of our organs, like the stomach and the spleen, have the quality of the earth in them and are classified as being of the earth element, just as some others, like the lungs, have the quality of the air and are classified as being of the air element, while the heart is of the fire element. Our body comes from the earth and the ancient Chinese were quick to see, through being close to nature, its relationship to the different elements of nature.

So, yes, it is very important to keep our connection to the earth, if only by developing the leg muscles, which, being intimately connected with every other area of muscle in the body, play an crucial part in keeping the whole body strong and well-balanced.

Many of us have taken for granted the fact that the earth supports us, but in older age are surprised or accept it as a ‘fait accompli’ if we lose our balance, as if it were a natural part of growing old.

So we end up spending time in wheelchairs or having to hold on to a walking frame to get about.

A few years ago I approached several retirement homes to offer an exercise program for seniors, and I was shocked to see this state of affairs.

Most of the people there were hardly able to lift their arms without any help! (Of course I am not including some of us who’ve been unfortunate, having had accidents and needing to resort to extra outside help).

I honestly think it’s time for everyone over 50 who hasn’t already started some form of exercise to begin and keep up with it as a regular practice.

Although maybe we might have to try several exercise programs for seniors until we find one that is:

·        easy
·        where we feel we make progress
·        that makes us feel good, stronger, energised and relaxed at the end of a session

And may I suggest easy Tai Chi?!

I’d also like to mention that exercise helps us to be inspired and creative, but that will be the topic of another article!

To provide a means to generate well-being from within, Francoise Bonhoure, a qualified Seniors Exercise teacher (for Over and Under 50’s!), has created a comprehensive beginner exercise program.
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