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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Body Building And Strength Training Program

Body Building And Strength Training Program

Body Building And Strength Training ProgramMore and more people become over-weighed in this world just because of changing lifestyle, food and high stress level. Ironically, this number is increasing every year despite the fact that people in today’s world have access to better medical technologies and facilities.

How to combat the problems caused because of changing lifestyle and food? How to get better results from our fitness programs?

It is necessary that we ought to maintain our diet and stress level to keep our body fit and perfect. Here are few top tips and ideas to get perfect results:

  • Do Yoga or any meditation regularly to combat daily life stress and stay away from all worries and problems.
  • Avoid smoking and alcohol.
  • Maintain a healthy diet.
  • If a particular area of your body is weaker than our main body, then we should begin our exercise program with a general fitness plan that includes stretching, aerobic activity, and strength training. Include these activities in our fitness program  to get the best result.
  • We need not hesitate from enrolling for a fitness program even if we are aged. Any adult who is healthy and fit can go for suitable fitness programs irrespective of age, physical characteristics, or the several days elapsed after we stopped doing exercises.
  • Never think that it is too late for any type of fitness program that we want to practice. Our body will be automatically adjusted to the kind of fitness activities that we practice.

Body Building

Body Building And Strength Training ProgramTo cut the excess weight in the whole body or any body part, different methods of exercises are suggested. But how should we go about when we are under weighted and need to gain some weight to keep our BMI (Body Mass Index) to the right level? Practicing weight lifting and few weight gaining exercises are the options to gain weight.

We need to work hard to get good results. Never get carried away by the advertisements in magazines and newspapers that offer quick results by popping some “weight gain pills” without taking the trouble of working out at gym.

Muscle building process is different in every person. Our ability to build muscles in our body is dependent on how much protein our body can synthesize based on our testosterone levels, insulin sensitivity, stress level, and few other factors.

Here are few safe weight gaining practice tips.

  • Find a qualified trainer to help us on this task to choose suitable exercise methods and exercise equipment for our fitness program.
  • Set our diet with the help of our fitness trainer and dietitian.
  • Include dishes that are compatible with our body’s metabolism.
  • Practice some type of exercises that can improve the condition of Testosterone and Growth of hormone in our body. (Do not exert to lift any heavy weight for more than 45 minutes)
  • Eat plenty of organic foods. Stay away from junk foods such as burgers, pizzas and other fast-food items. Try green vegetable salads, fresh fruit juices, and raw vegetables instead.
  • Avoid any type of weight gaining exercises if we are undergoing treatments for any cardiovascular diseases.
Body Building And Strength Training Program
  • Weight lifting is good for gaining some extra weight provided if we practice it regularly along with enough food supplements.
  • Choose our weight according to our genetic makeup and muscle fiber type. If our body is an athlete type, then consider adding little more weight than normal but only after taking a fitness expert’s opinion.
  • Avoid artificial supplements and pills. Rely on natural resources to get enough vitamins and minerals for our body. Make sure enough supplements are provided to our body at every time as that will avoid exhaustion due to lack of energy and strength.
Strength Training Program

Strength training exercises enhance the muscle size and strength. There are different types of strength training programs in general for both men and women. In addition to this, there are specific strength-training programs suggested only for women. There are some strength building exercise suggested for arms, back, shoulders, core and legs. Strength training exercises work with the major muscle groups of the body and involve 8 to 10 exercises that we need to carry out 2-3 times every week.

When we become strong, we gain more muscle size, lose fat, stamina, more energy, and ability to carry on with heavy tasks at home. Some of the best strength-building exercises are the bench press, dead lift, squat, and shoulder press.

How to get started?

Warm up: We need to do some warm up exercises first. 2-3 minutes of jogging, rope jumping exercise, riding, some stretching exercises, or skipping are the best ways to warm up before starting any strength training program. The purpose of these warm up exercises is to increase our heart rate and to get little sweat which will increase blood circulation through our muscles. The blood circulation to muscles will help us prevent injury during the our exercise.

Body Building And Strength Training ProgramCooling down: It is very important to carry out a cooling down exercises after our strength training exercises. This not only help us to get rid off waste elements from our muscle tissues but also prevent blood pooling in our body. In fact, cooling down activities help us to equip our body for next strength training session.

Cooling down exercises can begin with walking/cycling for about 3 minutes and followed by 5-10 minutes of stretching activities.

Body Building And Strength Training ProgramWhat are the benefits of strength training programs?

  • Regular strength training programs improve the overall muscle rates in our body. Formation of new muscles increases the metabolic rate (Rate at which our body burns calories) in our body.
  • Proper strength training programs help us to build strong bones in our body. Strong bone formation in the body improves overall bone density and when bone density of our body improves, it prevents the formation of osteoporosis over time and eventually fight against it to a great extend. (Osteoporosis, the most common bone disease, is the thinning of bone tissue and loss of bone density)
  • Strength training programs make our bones, ligaments, and tendons stronger and this will safeguard our body from injuries.
  • Regular strength training programs bring down blood pressure and cholesterol levels in your body and this eventually would lower the risk of Coronary Diseases.
  • Improve body’s resistance power and able to gain faster recovery from an injury and slowly build strength around the injured area. Regular strength training programs can keep an individual from any age related problems and make your body function well.
  • Regular strength training program will make our muscles leaner and these lean muscle mass burn more calories – up to 50 calories – everyday. Burning calories on regular basis at this rate would bring down excess fat in our body considerably. Our overall personality and confidence level improves when all that unwanted fat contents are removed and tones well our body muscles.
  • Besides these, regular strength training programs helps us balance well with stronger legs and core muscles. Regular strength-training activities will improve our performance in sports and stamina.The activities mentioned in this article are not tailored to an individual. In case you face any injury or health issues, consult with your doctor immediately.

Always get assistance from qualified fitness experts to draw a strength training program suitable for your body. Learn the ways to follow your fitness program gradually from a qualified instructor and avoid injury. 

 


Image source: Google

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

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.


 Image source: Google