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To get stronger legs, do exercises that will build your leg muscles, like squats, lunges, and deadlifts. Do these exercises several times a week, but give yourself a day off in between workouts so your leg muscles have time to rest and repair.
By working them out you will end up gaining the following benefits:
- Healthy heart.Healthy leg muscles help blood make the long trek uphill from your toes back to your heart. Smooth, efficient motion is the most obvious advantage of powerful leg muscles: They have to be strong to keep the rhythm, the even cadence of the strides that keep you erect.That pumping power comes from the legs.
- Fewer injuries.Strengthen your weaker side to cut down on injuries.
- A nice butt.The most common exercises for the butt, hips and thighs are the big three — squats, lunges, and deadlifts which you do for stronger legs.
- Better upper body.Heavy leg exercises rapidly boost your testosterone and growth hormone levels. If you do arm exercises when this happens or any other body part, really you’ll get MORE gains in your muscles. So instead of doing the obligatory one “Leg Day” per week, train your legs every time you go to the gym.
- Higher metabolic rate.If you can build up your muscle, and reduce your body fat, you’ll have a higher resting metabolism and more quickly burn the fuel in your body.
- Improves stamina.Deadlifts are one great exercise for developing leg stamina. Hit your lower body two times per week, making sure to perform exercises that work your quads, glutes and hamstrings. Examples of effective moves include: squats, deadlifts, lunges, leg presses, hamstring curls, step-ups and split squats.
- Solid core strength.Whether you’re running or lifting weights, a strong core often means more powerful and controlled movements. Strengthening your core means building up your core muscles. … Those deep core muscles may be getting stronger when you workout out your legs daily.
Headstand is a Hatha Yoga asana (posture) where the practitioner stands / balances on the head with the support of the arms. It is an inverted position where the head is on the ground and the feet are up. Even though Headstand is a challenging pose it is very popular due to its numerous benefits.
The benefits are as follows:
- Reduce fat.A belief among wrestlers and wrestling trainers stands that if a man remains in a headstand position for near 30 seconds, returning immediately afterwards to an upright position, his reported mass will decrease anywhere between 250 grams and 500 grams. This improves his chances to achieve a lower weight class.
- Increases memory.Headstand can increase memory power, and other mental related functions.It improves blood flow to the brain cells, this rejuvenates brain cells and increases cognitive ability and improves memory.
- Avoid stress and depression.Headstand is an effective way of reducing headache as well as migraine by bringing a calming effect and reducing tension. Anxiety and stress can lead to risk of several diseases, it helps to increase blood flow into the brain and calm the mind.
- Keeps your digestion strong.When you allow the effects of gravity to be reversed on your digestive organs, you will help to move stuck material, release trapped gases, as well as improve blood flow to the all important digestive organs — increasing nutrient absorption and delivery to your cells.
- Reduces hair loss.Headstand pose is an excellent pose to prevent hair fall and support a supple hair growth. With an inverted position of the head, there is a direct blood flow to your brain and scalp.
- Makes immune system stronger.Headstands stimulate and provide refreshed blood to the pituitary and hypothalamus glands. Strong immune system – When the organs function better and the body has some extra help in eliminating toxins your immune system is strengthen as result.
- Improves skin quality.Headstands promotes healthy skin complexion. The condition of your facial skin generally improves. Say goodbye to ugly pimples and wrinkles, and say hello to younger looking skin.
- Protects against heart diseases.Improved circulation occurs with a headstand practice. Because the heart constantly has to pump blood upward to the brain, the headstand gives the heart a rest and reduces unnecessary strain. In addition, while in headstand de-oxygenated blood is able to flow more easily from the extremities to the heart.
Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health.
I challenge you to try the following:
- No burgerJunk foods are full of calories, fat and excess sodium and having it even once can be bad for your health. For example, a single hamburger contains 500 calories, 25 grams of fat, 40 grams of carbs, 10 grams of sugar, and 1,000 milligrams of sodium, which is enough to cause havoc in your system.
- No ice cream.Ice cream is unhealthy because it is an energy dense food and has a high content of carbohydrates, sugar, and fat. With a carbohydrate count at about 15 grams in a one-half-cup serving, 20-30 grams of sugar depending on the flavour and 10-20 grams of fat.
- No chocolate.Chocolate receives a lot of bad press because of its high fat and sugar content. Its consumption has been associated with acne, obesity, high blood pressure, coronary artery disease, and diabetes.
- No Cakes or donuts.Most pastries, cookies, and cakes are unhealthy if eaten in excess. Packaged versions are generally made with refined sugar, refined wheat flour, and added fats. Shortening, which may be high in unhealthy trans fats, is sometimes added.
- No soda.Drinking high amounts of sugar-sweetened beverages such as soda can have various adverse impacts on your health. These range from increased chances of tooth decay to a higher risk of heart disease and metabolic disorders like type 2 diabetes.
- No fast food.Fast food is usually higher in fat, calories, cholesterol, and sodium in comparison to homemade meals. Eating too much fast food can increase risk for health problems such as high blood pressure, heart disease, and obesity.
- No chips.Potato chips are bad, and not only because they’re high in fat or calories. Instead, it’s because burnt chips, and certain other foods, contain a chemical known as acrylamide that could increase one’s cancer risk.
- No white bread.The highly processed flour and additives in white, packaged bread can make it unhealthful. Consuming too much white bread can contribute to obesity, heart disease, and diabetes.
Morning is the period of time from sunrise to noon. There are no exact times for when morning begins because it can vary according to one’s lifestyle and the hours of daylight at each time of year. However, morning strictly ends at noon, which is when afternoon starts.
Most adults should try for at least 150 minutes (2.5 hours) a week of moderate intensity activity.30 minutes of brisk walking on at least five days a week is one way to meet this goal.Walking in the morning has many benefits.These benefits include:
- Improves heart health.Walking for 30 minutes per day can reduce your risk for heart disease by 19 percent.
- Aids weight loss.Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day.So keep walking, but make sure you also eat a healthy diet.
- Regulates blood pressure.Just 30 minutes of exercise every morning may be as effective as medication at lowering blood pressure for the rest of the day.
- Improves circulation.Getting up and getting active is one proven way to increase blood circulation.Just twenty to thirty minutes of brisk walking a day is enough to get your blood pumping, which is why cardio exercise is one of the most recommended ways to improve treatment for poor circulation in hands and feet.
- Reduces risks of diabetes.By walking every day for 30 minutes to an hour, people with diabetes can reap the following benefits: Improved glucose control.
- Strengthens bones.Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.
- Improves digestion.Post-meal walk, as short as 15 minutes, can in fact help with digestion and improve blood sugar levels.Walking speed the rate at which food moved through the stomach.
- Reduces stress.Like any other cardiovascular exercise, brisk walking boosts endorphins, which can reduce stress hormones and alleviate mild depression. Regular exercise, through the production of feel-good endorphins, can improve mood and self-esteem.
- Uplifts mood.Walking for just 12 minutes even without traditional happiness factors like sunshine, nature, social contact, and uptempo music, turns out to be a powerful mood lifter.Regular exercise increases blood and energy flow to the brain, improving mental acuity.
- Improves memory.A morning bout of exercise combined with brief light-intensity walking breaks to frequently disrupt sitting throughout an 8-hour day can boost your short-term memory.
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Obesity is a complex disease involving an excessive amount of body fat.It is a medical problem that increases your risk of other diseases and health problems, such as heart disease, diabetes, high blood pressure and certain cancers.
It is generally caused by eating too much and moving too little. If you consume high amounts of energy, particularly fat and sugars, but do not burn off the energy through exercise and physical activity, much of the surplus energy will be stored by the body as fat.Even thou,it may be also caused by other things.
- Physical inactivity. It is a leading cause of disease and disability.Sedentary lifestyles increase all causes of mortality, double the risk of cardiovascular diseases, diabetes, and obesity, and increase the risks of colon cancer, high blood pressure, osteoporosis, lipid disorders, depression and anxiety.
- Overeating. If you consume high amounts of energy, particularly fat and sugars, but do not burn off the energy through exercise and physical activity, much of the surplus energy will be stored by the body as fat.
- Genetics.More commonly, people who have obesity have multiple genes that predispose them to gain excess weight. One such gene is the fat mass and obesity-associated gene (FTO), which is found in up to 43% of the population.
- A diet high in simple carbohydrates.carbohydrates are among the macronutrients that provide energy and can thus contribute to excess energy intake and subsequent weight gain.
- Frequency of eating.
- Medications.Common drugs that cause unwanted pounds include corticosteroids, antidepressants, diabetes medications such as insulin or those containing sulfonylureas, some heartburn drugs, hormone therapy/contraceptives, and anti-seizure drugs such as Depakote.
- Psychological factors.Psychological factors that can be associated with obesity can include behaviors (eating, lack of activity), personality factors, stress which can lbe associated with poor diet and exercise in many people, feelings of being out of control with food and patterns of dysfunctional eating.
- Diseases such as hypothyroidism, insulin resistance, polycystic ovary syndrome, and Cushing’s syndrome are also contributors to obesity.
While diet and exercise alone may not be enough to cure obesity, they are still two of the best ways to prevent it.For treating obesity,it is good to consider biologically based treatment, including medication and surgery where appropriate.
- increased sweating.
- inability to cope with sudden physical activity.
- feeling very tired every day.
- back and joint pains.
- low confidence and self esteem.
- feeling isolated.
- French Fries and Potato Chips. Whole potatoes are healthy and filling, but french fries and potato chips are not.
- Sugary Drinks. Sugar may be sweet, but the health effects of sugar consumption are not. Drinking large amounts of sugar can lead to serious health problems. Sugary beverage intake is significantly associated with weight gain and obesity.
- White Bread.Eating bread will make you gain weight.Bread has the same calories per ounce as protein. Whole wheat bread and white bread have the same calories per slice. Whole grains packed with fiber will leave you feeling fuller, so you can eat less to still feel satisfied.
- Candy Bars.
- Most Fruit Juices.Sucrose consumption without the corresponding fiber, as is commonly present in fruit juice, is associated with the metabolic syndrome, liver injury, and obesity.
- Pastries, Cookies and Cakes.
- Some Types of Alcohol (Especially Beer).Ethanol stimulates reward centers in the brain in much the same way sugar, salt and fat do. Because of this, people with a predisposition to over-drinking may also have a predisposition to overeating. Some people have said that drinking alcohol increases appetite, and so can lead to overeating and weight gain.
- Ice Cream.Most ice creams are high in sugar and fat, adding a lot of extra calories to your meal.
The Pritikin and Ornish diets are examples of very low-fat diets. They are primarily plant-based diets (e.g., fruits, vegetables, whole grains, beans, and soy), with limited amounts of reduced fat dairy, eggs, lean meats, and fish.
Many of the strategies that produce successful weight loss and maintenance will help prevent obesity. Improving your eating habits and increasing physical activity play a vital role in preventing obesity. Things you can do include: Eat five to six servings of fruits and vegetables daily.
- Avoid Foods That Contain Trans Fats.
- Don’t Drink Too Much Alcohol.
- Eat a High-Protein Diet.
- Reduce Your Stress Levels.
- Don’t Eat a Lot of Sugary Foods.
- Do Aerobic Exercise (Cardio) .
- Cut Back on Carbs, Especially Refined Carbs.
- 1: Running.
- 2: Elliptical trainer.
- 3: Bicycling.
- 4: The bicycle exercise.
- 5: The Captain’s chair leg raise.
- 6: Exercise ball crunch.
- 7: Vertical leg crunch.
- 8: Reverse crunch.
While any exercise can burn calories, brisk walking for 45 minutes mobilizes the body to dip into fat reserves and burn stored fat. It is especially good for burning internal belly fat, called visceral fat, that not only contributes to your waistline but also raises your risks for diabetes and heart disease.
- Chew Thoroughly and Slow Down. Your brain needs time to process that you’ve had enough to eat.
- Use Smaller Plates for Unhealthy Foods.
- Eat Plenty of Protein.
- Store Unhealthy Foods out of Sight.
- Eat Fiber-Rich Foods.
- Drink Water Regularly.
- Serve Yourself Smaller Portions.
- Eat Without Electronic Distractions.
- Oatmeal. You may think that eating less will help you lose weight, but you should never skip meals, especially the first meal of the day.
- Blueberries. Research has shown that a diet rich in blueberries may help diminish belly fat.
- Green Tea.
- Coffee. Coffee is used by people around the world to boost energy levels and lift mood.
- Black Tea.
- Apple Cider Vinegar Drinks.
- Ginger Tea.
- High-Protein drinks.
- Vegetable Juice.
- Lemon water.
- Grape juice.
- Chamomile tea.