Monthly Archives: September 2018

Tips to Health and Fitness

1. Get up Early: It is the most important to get up early in the morning. In the morning, air is fresh and full of oxygen which enters lungs and energizes us. The workouts made at that time are the most fruitful and favorable for muscle growth. The first thing we should do after awakening is stretching and warming up. Next is strength and aerobic exercises. No other work like shaving or cooking should be done without completing your workouts because energy levels at this time are at their peak and the same should be utilized in workouts.

2. Daily Workouts: Select a suitable workout program for you and do it daily for at least 25 minutes to an hour depending on your previous exercise record. If you have been living a sedentary life, 25 minutes are sufficient initially and in case you are not new to exercise, you may continue beyond 25 minutes. If you are a smoker, consult your physician or start with due caution. Include aerobics in your workout program. The workouts comprising aerobic exercises give long lasting freshness to our face and body. After workouts, take a rest for 15 minutes and go for showers.

3. Diets and Nutrition: Avoid dieting. You should eat all you want to eat and no excess should be made in eating for any food item. It is not a diet that causes obesity but the excess made by you in using that food. Eat a protein rich diet as this is the best diet for muscle building. When you start workouts, your muscular weight would increase but fats decrease. So do not confuse due to weight fluctuations during first few days. Take fresh juices after workouts.

4. Keep Your Mind Relaxed: Do not worry about any embarrassing situation. Avoid stress from your daily life problems. Stop thinking about any upcoming imaginary hurdle or failure.

5. Think Good: Always be positive. Think positively and prevent negative thoughts from entering into your mind. Do not be afraid of being sick. Do not be afraid of a failure. Always think about your good health.

6. Good Weekends: Enjoy weekends with loved ones. Have outings and recreational tours and do the pleasant things you like.

7. Try to take rest in the afternoon just for a few minutes. It would energize you to keep along with the remaining tasks of the day without any sign of exhaustion. Even a light sleep of 10 minutes would be sufficient for this purpose. If you can not sleep, just rest with closed eyes.

8. Stop smoking, avoid drugs and limit alcohol use. Smoking loses energy from your body with no benefits and smoker feels it difficult to perform strength and aerobic workouts. Fresh looks can not be achieved with workouts with continued smoking and drug use. Health and fitness can not be achieved without getting ride of smoking.

9. Right Posture: Always stand in the right posture.

10. Have Walks: If you work in a sitting position, have walks after meals especially after dinner.

Exercise, Health and Fitness

Imagine that you have a tank full of vital water… the only source of your drinking water for several miles. The tank is in abundance and has been created so that it can last you your entire lifetime. That should bring you comfort, no? But what if there was a leak in the tank? Drip by drip, pint by pint, gallon by gallon the water – your precious life source – was leaking out, spilling and escaping beyond your grasp. What, if anything, would you do about it? The natural reaction would be to fix it. Some of us might have even had the foresight to ensure that this essential resource was protected with a sturdier vessel.

Well, this description is analogous with your brain. Suppose that your brain had a leak. Bit by bit, memories, experiences, and basic capabilities trickle and stream out of our minds and bodies leaving us helpless and lost. This is what people with Alzheimer’s disease are faced with – a feeling that life not only passes them by, but is being ripped away from them. But how can they fix it?

There have been promises of prescription drugs and other treatments on the not-so-near horizon, but there seems to be little that we can do to heal those who suffer with this disease. There is one glimmer of hope that experts say is still the best way to subdue the symptoms and development of Alzheimer’s: exercise. Having a health and fitness plan that includes exercise has wondrous benefits, the least of which is fighting against Alzheimer’s.

In 2008, the Mayo Clinic released a report on a study done by researchers at the University of Chicago, which stated that based on a study done on mice bred to develop the specific substance known to cause Alzheimer’s disease, physically active mice not only had less of the amyloid plaque, they also created considerably more Alzheimer’s preventing enzymes. In it’s simplest explanation persons with a lot of amyloid plaque deposits in the brain are inclined to having more memory loss than those with less.

Researchers at the Washington University in St. Louis went a step further to investigate the APOE gene – a gene involved in cholesterol metabolism. Although everyone has the gene, those with a specific variation of the APOE gene called e4 are 15 times more likely to develop Alzheimer’s disease than those who do not bear the variant. Of the 201 people in the study, most of those who carried the APOE e4 gene had larger amyloid plaque build up than those without the variation. And what was extremely significant was that those who did not put health and fitness as a priority, that is, the inactive subjects seemed to have a progressive accumulation of the Alzheimer’s inducing amyloid plaque.

This is in stark contrast to those who had the gene and at the very least walked, or jogged for 30 minutes 5 times per week. These volunteers had a plaque accumulation comparable to those who did not carry the variation of the APOE gene.

Dr. Ronald Petersen, Director of the Mayo Alzheimer’s Disease Research Center, said in a research a few years back that physical exercise, done on a regular basis is “probably the best means we have of preventing Alzheimer’s disease today, better than medications, better than intellectual activity, better than supplements and diet.”

Health and Fitness Training

In today’s modern world, beauty does mean a lot. With the prettiest faces to captivate the general public, from magazines to televisions to websites, every girl wants to know one thing. What does it take to become the next “IT” girl? What’s the ultimate beauty secret?

Living the life of the rich and famous is quite easy if you grace the covers of the beauty magazines. All it takes for a girl to live in the fab lane is to simply be beautiful. The ultimate secret to achieving beauty is health and fitness training.

Being healthy and fit is your ticket to success. But, it does come with a price! It takes hard work and patience to achieve it. It doesn’t happen overnight, thus, you have to brace yourself. Let’s get started!

Tip # 1 Pump your Heart
The heart plays a vital role in your body. It pumps the blood which delivers oxygen and nutrients needed by your body. Thus, your heart always needs to be in great shape. To achieve that, make sure you pump your heart. There are many exercises which facilitate cardiovascular conditioning. The most basic of all exercises is walking or running. If you’re just getting started, it’s best to start your exercise by walking at least 30 minutes per day. You can schedule your walks at the time of your convenience. You can do it at your subdivision, at the park, or anywhere else you want to. Do the walking regime for about 4 weeks and after that transition to running. You can start running small distances then run longer ones as you go along. Once you’ve made this a routine, you’ll definitely run your way to a better heart!

Tip # 2 Strength is Beauty
Strength or resistance conditioning is always an important part of training. You have to exercise your muscles in order to keep your body toned. Also, it energizes you. Most women may fear bulking up but, you’ll only bulk up if you allow yourself to be! The training is designed to tighten up loose muscles. It also decreases risk for injury and by being physically toned, you’ll be more confident!

Tip # 3 Food to Feed your Soul
Diet is very important in Health and Fitness Training. It’s no good to exercise when you’re not eating right. You may lose certain calories by burning them out, but, what’s the use if you find yourself eating too much fat the next minute?! Thus, watch out after your food intake and make sure you eat healthy. Choose fruits over sweets. Also, replace carbs with high fiber-high calorie diet. Instead of eating a slick of cake, why not eat a whole wheat bread instead?! It would still be a delicious goodness yet a healthier one!

Exercise, Health and Fitness

Picture this:

Imagine that you have a tank full of vital water… the only source of your drinking water for several miles. The tank is in abundance and has been created so that it can last you your entire lifetime. That should bring you comfort, no? But what if there was a leak in the tank? Drip by drip, pint by pint, gallon by gallon the water – your precious life source – was leaking out, spilling and escaping beyond your grasp. What, if anything, would you do about it? The natural reaction would be to fix it. Some of us might have even had the foresight to ensure that this essential resource was protected with a sturdier vessel.

Well, this description is analogous with your brain. Suppose that your brain had a leak. Bit by bit, memories, experiences, and basic capabilities trickle and stream out of our minds and bodies leaving us helpless and lost. This is what people with Alzheimer’s disease are faced with – a feeling that life not only passes them by, but is being ripped away from them. But how can they fix it?

There have been promises of prescription drugs and other treatments on the not-so-near horizon, but there seems to be little that we can do to heal those who suffer with this disease. There is one glimmer of hope that experts say is still the best way to subdue the symptoms and development of Alzheimer’s: exercise. Having a health and fitness plan that includes exercise has wondrous benefits, the least of which is fighting against Alzheimer’s.

In 2008, the Mayo Clinic released a report on a study done by researchers at the University of Chicago, which stated that based on a study done on mice bred to develop the specific substance known to cause Alzheimer’s disease, physically active mice not only had less of the amyloid plaque, they also created considerably more Alzheimer’s preventing enzymes. In it’s simplest explanation persons with a lot of amyloid plaque deposits in the brain are inclined to having more memory loss than those with less.

Researchers at the Washington University in St. Louis went a step further to investigate the APOE gene – a gene involved in cholesterol metabolism. Although everyone has the gene, those with a specific variation of the APOE gene called e4 are 15 times more likely to develop Alzheimer’s disease than those who do not bear the variant. Of the 201 people in the study, most of those who carried the APOE e4 gene had larger amyloid plaque build up than those without the variation. And what was extremely significant was that those who did not put health and fitness as a priority, that is, the inactive subjects seemed to have a progressive accumulation of the Alzheimer’s inducing amyloid plaque.

This is in stark contrast to those who had the gene and at the very least walked, or jogged for 30 minutes 5 times per week. These volunteers had a plaque accumulation comparable to those who did not carry the variation of the APOE gene.

Dr. Ronald Petersen, Director of the Mayo Alzheimer’s Disease Research Center, said in a research a few years back that physical exercise, done on a regular basis is “probably the best means we have of preventing Alzheimer’s disease today, better than medications, better than intellectual activity, better than supplements and diet.”

Why Health and Fitness Are Mandatory

We live in a world where health and fitness are becoming buzzwords owing to the expected and manifest repercussions of neglecting our bodies. Ancient human beings would be surprised if they resurrected to see the kinds of diseases that are troubling human beings today. Experts assert that lifestyle complications like diabetes, hypertension, cardiovascular illnesses and obesity and responsible for more deaths than conventional diseases like malaria and cholera to name a few.

The importance of health and fitness can be understood when one considers the risk of mortality associated with being overweight or obese. Many human beings are living dangerously and are nearing the grave unless they drastically alter their lifestyles in terms of physical activity. It is now common to spend a day with a person who appears perfectly healthy, only to hear that the same individual is dead the following morning. In essence, we need to make our bodies more active and fit in order to avert untimely deaths.

Morbidity is another reason that underlies the importance of health and fitness. It is a fact that people who are in bad physical shape (like overweight and obese persons) are more vulnerable to diseases and common illnesses. Since the blood in the veins cannot circulate optimally or blood vessels are clogged, the body’s ability to operate as it should and to ward off diseases is compromised. Individuals that are fit and healthy experience better health that those who are not.

The importance of health and fitness can also be understood when one considers the career and financial implications of being sickly or overweight. Many people who have problems with being overweight often spend a lot of time visiting doctors to be treated for one health complication or the other. Consequently, they spend a lot of time away from work thus risking retrenchment. Moreover, their career progression is affected by constant absence from work. Eventually, some of them are forced to stop working thus affecting their livelihoods and those of their family members.