Fitness and Health

Fitness and Health

Physical fitness is a fine-tuning of body and something similar to an engine fine-tuning for smooth and efficient running. Perfect body figure is achieved through regular work out and balanced diet. Regular workout improves the overall working condition of heart, lungs, body muscles, and other important parts of the body.

Advertise with my BlogWhat are the benefits of Perfect Workout?

Fitness and HealthThe human body is a motion machine. Every human body is designed to move and it is meant for it. Each part of our body is designed to do certain functions and actions. Hence, it is necessary to do regular exercise in order to keep body fit and healthy.

Our legs are meant for walking and running not just to keep idle without much movement. If there is no possibility to run or walk in the routine work schedule, then it is better to find some time for a walk and/or leg exercise during free hours. Remember, sitting too long without much activity for legs could weak leg muscles and stamina.

It will also affect overall blood circulation in the body that may leads to many ailments and physical problems later. Fitness and HealthMost people aware about the importance of keeping body fit but they actually do not find time for regular workout. In the modern work environment, we have very little scope for physical movements while carrying out day-to-day activities.

Technological advancement encroached in our daily life. New technologies have made our life easier but badly affect our health as the present work style reduced our physical movements.

Here are some of the most important benefits of regular workout:

  1. Regular workout enhances the efficiency of human body to fight against viruses that spread diseases. Sunlight on skin during exercise  helps body produce vitamin D which is essential to our body. More information: Regular Exercise Benefits.
  2. Regular workout increases oxygen flow that add many benefits to our body and brain. Our memory and metal alertness improves when we work out every day.
  3. Physical Exercise improves human body physically as well as mentally. Regular workout can relieve tension, depression, and anger. Our mental strength and alertness of body improves. As regular workout becomes a part of our routine, we experience progress in general well-being over a period.
  4. Physical exercise improves our immunity system that decreases the risk of falling ill and protect us from many deadly diseases such as cancer, stroke and heart attack.
  5. Regular work out can bring down our blood pressure and bad cholesterol and thereby reduce heart ailments and related diseases. To some extend, by doing regular exercise we can effectively control our blood pressure without the help of any anti hypertensive medicines.

Fitness and HealthOur body slowly loose its strength and stamina when we don’t engage with any physical activities regularly. Research studies shows that each hour of regular exercise can extend our life expectancy for additional two hours. Brisk walking everyday for 30 minutes can really make a change in our life. 30 minutes of moderate activity is beneficial to our overall body health.

Few added benefits of regular exercise

  • Regular exercise keeps our body weight under control.
  • Want to quite smoking? Regular work out can help us in the game.
  • Regular exercise boost our energy level, improve mental strength, self image, and optimism and maintain our independence.
  • Regular work out reduces coronary heart disease in women.
  • Daily workout improves the good cholesterol (HDL) levels in our body.
  • Regular workout on every day can strengthen our bones and reduce bone loss. Our muscle strength increases as we keep exercise every day and our physical strength improves considerably.
  • Physical exercise helps us sleep better.
  • Regular exercise benefits people of all ages. Senior citizens can  safeguard themselves from chronic diseases associated with their age and lead quality life if they engage in simple exercise activities everyday.
Regular exercise for older people

As we get older, maintaining a regular exercise routine can be a big challenge due to illness, concerns about injuries or age related health problems. Many older people has no clue about where to start. They are often get discouraged by their own negative thoughts and concerns build up in their mind as they get older.

Fitness and HealthExercise can energize these old people’s mind, improve immunity, relieve stress and help them manage their illness well. If planned well, they can make regular exercise a fun-filled activity when they do it with family members or friends. Strength training helps to control the symptoms of arthritis and other chronic conditions. Exercise improves their strength, flexibility and posture and that help with balance and reduce the risk of falls and related injuries. 9 Top Gym Etiquette That Everyone Should follow

Tips to get started

  1. Consult with the family doctor before starting an exercise program. Most old aged people have one or other age related issues. In such cases, one needs to get a doctor’s opinion about the activities that these old people can follow and the activities they should avoid in their daily workout routine. It is important to get medical clearance from a doctor first.
  2. Consider present health conditions before deciding on the type of workouts. Get family doctor’s opinion about it. For example, in case of diabetics, they have to adjust the timing of their meal and medication when setting an exercise plan. Keep a watch on their condition during the work out. If they are uncomfortable with any particular type of activity, and if they experience any pain or shortness of breath, then just ask them to stop that activity immediately.
  3. Do not start exercise all of sudden. Start light activities in the beginning and proceed slowly. Warm up before starting exercise and follow the correct cooling down procedures. Drink enough water to prevent fatigue. Make regular exercise a habit. Make their fitness activities enjoyable with some fun-filled activities. Read about common Exercise Mistakes here
  4. The right type exercise should always energize people. In case any particular exercise makes old people lousy, then ask them to stop such activity immediately. If they experience any pain,  short of breath, or any sort of uneasiness, then take them to the doctor immediately.
  5. Focus on short-term goals and maintain a positive mindset. It is very important to keep mentally motivated with positive mindset.

This blog has more than 20 articles posted that carry useful fitness tips. I hope readers find these articles helpful and handy. For any questions or suggestions, post in the comment box below.

9 Top Gym Etiquette That Everyone Should follow

Message to readers:  
This blog is written with an aim to offer few useful  tips on exercise and related areas. I am not a fitness expert but I have done extensive research on this subject and prepared articles based on my studies and experience. I am convinced about the facts mentioned in these articles  however; it is up to the reader to follow them. 
Articles in this blog site are intended to guide people and offer basic tips on fitness and related topics. The author of this blog will not held responsible for any loss caused due to implementation of tips mentioned in this bog without any further research.

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Exercise for Beginners

Exercise for Beginners

Exercise for BeginnersDecided to start exercise programs but don’t  know how to go about it? This article offers some basic tips for people who are fairly new to fitness training and looking for the best workouts and routines.

Research studies has proved that the regular exercise can cure some forms of heart disease and anxiety. Exercise has been effective to prevent and recover from some types of cancer, arthritis, and  depression. Regular exercise can help people lose weight and become slim and smart.

As a beginner, we need to understand our goal and the type fitness method that we like. Try asking these questions to ourselves

  • What type of exercise that we enjoy doing?
  • Are we comfortable doing these activities regularly?
  • What type of exercises that we do not like?

Exercise for BeginnersAccording to Redberg, there are different ways we can do our exercise methods that would benefit our body. Walking, running, dancing, cycling, gardening, doing household activities are few of them. Whatever activities we choose, the most important thing is to become active in an exercise that we would enjoy everyday. When we start doing something we like, that will increase chances to make it as our habit on every day.

How much exercise one should do as a beginner?

Experts recommends that at least 30 minutes of brisk walking or any other moderate-intensity physical activity on every day is enough to maintain a body fit and healthy. We can find out our intensity of exercise  by checking our heart rate and pulse during the exercise. Target heart rate for moderate-intensity physical activity should be 50% to 70% of maximum heart rate.

Maximum Heart Rate of a person varies based on the age. We can calculate the age related heart rate by subtracting the person’s age from 220.

At first, we need to evaluate what type of exercise suits to our body. It is better to consult with a doctor and find out, if any particular type exercise is suitable for our body or not. It is very important that we should get a medical clearance from our doctor especially when we are prone to any heart ailments or any other complications. Males aged above 45 and female aged above 55 should compulsorily get approval from a doctor before going to enroll with any fitness program. In case of older people, get a thorough check up and advice from the doctor even if their present medical conditions is satisfactory.

imagesWhere should we start our exercise? At home or at fitness center?

It is better to enroll with a reputed fitness center as a beginner. At the fitness center, we can choose the exercise with the help of an expert fitness trainer there. Remember, whatever exercise we choose, start with low intensity in the beginning and continue build up over in the coming days. This approach is most appropriate to the longevity of our exercise program. If we start exercise with hard steps in the beginning itself, that could only cause injuries and exhaustion to our body. Many beginners make the mistake of starting out their exercise too aggressively assuming that it would produce instant results. According to fitness experts, such people with aggressive approach will not stick with their fitness program for long. It is better to develop our exercise as a new habit that we can stick with for life long.

We should always choose an exercise that we enjoy doing or else it will be hard for us to continue doing the same thing daily for long. Suppose if we do not like jogging in the early morning, choose a time that we are comfortable. Choose an exercise that we enjoy doing the most or the activities that we hate the least, because then only we continue practice it for long and complete our fitness term.

Not getting optimal results?

This happened because we were not doing the right thing until now and that prevent us from getting the results we aimed. Here are few points for beginners to focus on and get the best results.

Don’t get stressed, relax

Beginners often get stressed during the first few days of their fitness program because they are anxious about their body weight and eager to achieve results quickly. Lack of preparation, lack of confidence are some of the reasons for such anxiety. Don’t get stressed during the workout. Approach every activity with relaxed mind. Do some medication, if required. Set a realistic goal for different phases of fitness program and focus on them to achieve. Never push yourself hard to achieve anything as that can cause injuries. Develop enthusiasm and get motivated to try different fitness methods. Remember, patience is the companion of wisdom.

Exercise on all days

As a beginner, it is very important for us to stick to our fitness program with utmost dedication. Don’t miss exercise on any day and make it as a habit. Choose the most comfortable time and place for our exercise and that would encourage us follow the exercise routine daily. We need to maintain a consistency in all our fitness activities. Keep doing something on every day and enjoy what we do!

Exercise for BeginnersSlow and Steady

Do every exercise slowly and carefully. Use fitness machines and equipment carefully and understand how to operate them safely. Attend fitness classes regularly and learn more about these fitness equipment and safe fitness practices. Understand common exercise mistakes mentioned in this article and follow the best practices always. For any help, always take guidance from the Gym instructor.  

What if no exercise interest us?

Walking and Aerobic exercise are the best alternatives if we don’t find any exercises that interest us.

Exercise for Beginners

Walking is a suitable exercise for all type of people. If you are physically weak, then consider walking for ten minutes everyday. Increase the duration by five minutes in every two weeks. Like this, we can increase the limit as the body stamina starts showing some improvements. Enjoy what you are doing. Let one of your friends also start practice with us and make our fitness practice more enjoyable.

Aerobic/cardiovascular exercise

Aerobic/cardiovascular exercises speed up our heart rate and breathing temporarily. Some of the most common Aerobic/ cardiovascular exercise are walking, running, cycling, dancing, and swimming. Cardiovascular exercise strengthen our heart and enhance our lung capacity. Do some cardiovascular exercise, like brisk walking, running or swimming, to elevate heart rate for 20-30 minutes to get the best result. Follow this at least five times a week. Do some slow, static stretches that last for 20 seconds for at least 4 to 7 days every week.

To be on a safer side, we should always seek our fitness expert’s opinion when we want to make any changes in our existing fitness program. If we are not keen on doing any exercise, then we need to consider moving to the nearest tennis or golf course where we can get more chances to explore our self.

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5 Top Fitness Tips That You Should Watch Out For

5 Top Fitness Tips

5 Fitness Tips

Are you not getting good results from your daily workout even after many months? There may be something wrong. The ideal thing that we should do is to find an expert fitness trainer to show us the way. However, if we do not want to go for a personal trainer and prefer to do it all alone, then the best thing that we can do is to follow tips provided by the best personal trainers out there.

Following are 5 top fitness tips to get effective results from our regular fitness program. These are simple fitness tips that anyone can follow during the workout. These tips would help us to reach our fitness target fast and safe.

5 Top Fitness Tips1. Eat Well: Though it is not correct, many people think that it is necessary to eat less to bring down fat contents in our body. Both overeating and inadequate eating can harm our body health and fitness.

Eating a healthy and balance diet provides all the nutrients required to our body engaged in our sport activity. Balanced diet includes combination of all type of foods. Active sports people should give attention to the following things.

Drink a lot of water and fluids

Drink enough water and fluids to avoid dehydration. Never wait for getting thirsty to sip water but drink lots of water and keep the body hydrated all the time. Consume more water before and after exercise. Keep a water bottle near the workout area as it will make easy for us to fetch water during workout. In case we work longer hours at Gym, then consume  fruit juice and dry fruits at the beginning or during the exercise to gain more energy.

Eat lots of wholegrain breads, fruits, green vegetables, cereals and dry fruits. Also include a lot of carbohydrate in our diet.

5 Top Fitness TipsWe need consume lots of carbohydrate rich food to fuel energy to our body. When we exercise more and burn more energy than usual, then we need to take more quantity carbohydrate to compensate the energy lost during the workout. Starchy foods are a main source of energy and nutrients in our diet.

The amount of carbohydrate required for our body depends on our activity level, type of our exercise we do, duration of exercise and other related factors. Bread, rice, brown rice, potato, and cereals are rich sources of starchy carbohydrates. The quantity of starchy food that we need to take every day should be at least one third of the total quantity food that we eat; it means that we have to make our base meals on these foods.

Eat variety of fruits and vegetables daily to source enough vitamins and minerals to our body. Regular consumption of vegetables and fruits can minimize the risk of heart ailments, some forms of cancer, stroke and related complications. Include banana, dry fruits and apple in our  meal every day.

5 Top Fitness TipsConsume milk, lean meat, fish, eggs, pulses and yoghurt at moderate level.

Meat, eggs and fish are rich sources of proteins, vitamins and minerals. Protein is very essential for cell growth and cell repair. Meat should be cooked very thoroughly before consumption. Use only lean cut, skin out, fat free meat. Consume fish once or twice in a week.

  • Eat enough quantity food for the level of activity that we engage regularly. We will not able to keep up with our exercise activities if we eat only little food.
  • Choose the right kind of exercise based on our weight, interest, our fitness goal and stamina.
  • Maintain a proper timings for meals in order to keep energy levels up.

2. Our body goes in to a salvation mode when not enough food is fed to the body consistently. To keep the metabolism running smoothly, we need to take at least five or six light meals at regular intervals every day instead of one or two heavy meals. Control portion size of meals. (Read: Healthy Ways to Eat)

3. Focus: We need to be very focused on our physical activity during the workout. It is perfectly 5 Top Fitness Tipsfine to socialize with people around, but at the same time keep full attention on our activity. Understand our fitness objective very well to get the best results.(Read: Workout Plan)

Here are few tips to stay focused while exercising.

  • Play some good music on mp3 player through out the exercise schedule. Music is a great way to motivate us during exercise and it also help us stay focused.
  • Make a plan for each day’s work out. This will help us to become more organized with our time.
  • Set your own fitness goal and try to achieve them. Reward yourself when you achieve a particular milestone in your fitness goal.
  • Do not use cell phone for calling or sending text messages while working out at Gym. Stay away from all instant distractions and concentrate on workout.
  • Do not compare our fitness practices with others in the Gym. Do not listen to other members opinions and suggestions. Always follow instructions of a trained and qualified professional there.
  • Do not focus on what every others are doing in the Gym. Such things will only slow down our exercise activities.

4. We need to keep a track of body fat percentage at different periods and monitor the performance of our fitness program. Analyze the performance periodically and see how far we stand from the required level of fitness. There are many ways we can measure body fat percentage.

5 Top Fitness TipsSkin Fold Caliper: Here we can measure our body fat percentage by pinching fat with our fingers and then measure the thickness with a body fat caliper. Body fat caliper reading are given in millimeters. We can analyze this reading – using a chart with age and gender – to find out our body fat percentage.  Although this test requires few skilled fitness professionals, we get more accurate and dependable result.

Besides this, some of the other ways to measure body fat percentage are Anthropometric, Hydrostatic Weighing, DEXA Scan and Bioelectric Impedance Analysis.

5. Seek guidance from fitness expert when required. Unless we do proper planning and regular monitoring, it is difficult to get the desired results on time. It is better to involve our fitness instructor in every steps of our fitness program that include planning fitness program activities, setting fitness goals, evaluating fitness performance, diet management and so on. When someone out there to guide us with all resources, we naturally become motivated and energetic. Make use of these professionals’ service better and get familiar with the right way of fitness activities and make our way towards our goal.

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