Walking Barefoot Is Good Therapy
Shoes trap energy around the feet, and that could be one of the reasons for feeling tired at the end of a long day. So take them off whenever you can and give them as much air as possible. Barefoot walks help tone the muscles of your feet, keeping them young and strong. An early morning barefoot walk on cool, dewy grass is refreshing and invigorating for the Entire system, not just your feet. It is also believed to have a very good effect in improving eyesight. Do walk barefoot as much as possible to help the bone structure of your feet function according to its natural shape.
Don't Rest Your Grey Cells
If you want to preserve your grey cells, it is better not to give them a rest. Studies show that couch potatoes were the quickest to slip into the intellectual limbo. Danger starts when people retire, they start to take things easy. In fact if you don't do an activity anymore, you begin to lose the skills to do it. Inactive people tend to show the most brain decline while the ones who are almost too busy to be studied are the ones who do very well. So to keep your brain active do any activity of your choice for example solving the crossword puzzles, jigsaws, mathematical problems, playing a game of bridge, etc.
Safety Tips For Strength Training
Working with weights probably has the most potential for muscle damage so you can never be too careful. When starting out always start with lesser weights than you think you can lift. Keep knees bent and soft, not locked. That causes knee damage over longer periods. When you transcend to heavier weights - which you should really take your time over - wear wrist straps for heavy lifting. When working out make sure that your movements are slow and gradual, like a pendulum. Not jerky. Make a concerted effort to control your movements. And lastly, always wear the right shoes.
Quick Workout Routine
Most of us would love to get into a workout routine, go to the gym, lose some weight and keep fit and trim. The most common reason, however, for not being able to do this is that you barely have the time! So how about starting your day with a real quick workout routine. Get hold of a stationery bike that you can station right in your bedroom, right next to your bed. The night before, keep your shorts and T-shirt ready on the seat so that you can jump right into them the next morning. Stretch your limbs, roll your neck for just 7-10 minutes before you hop on the bike. Make sure that you've tightened the controls so that there is just enough pressure on your thighs as you press down the pedals. Now do intensive pedaling for just 10-15 minutes as time would permit. Whenever you get breathless slow down for about a minute before turning on the pressure once again. The longer you do this the better of course. But something, is always, better than nothing. So however little time you have you will be able to do a quick work out routine this way, and feel good about burning some fat and getting fitter each morning as you start the day.
The Goodness Of Aerobics
Some subscribers write that aerobics hasn't helped them in loosing weight. We advice, be patient. Here's why. It causes loss of body fat through a slow, but steady and effective process. Plus, apart from improving the efficiency of the respiratory system and the heart, aerobics has several other advantages. The general circulation and muscle tone improves so does the functioning of body cells as more blood and oxygen is carried to the tissues. It also increases vitality and prolongs your body's youthfulness. There's more. It helps increase your stamina. It is also supposed to improve sleep and help in cutting down on cigarettes, caffeine, nicotine and alcohol. Last but not the least it helps in relieving stress.
HEALTHY HEARTS AND FAT
High fat and cholesterol diets gradually cause a buildup called plaque in your arteries that slows down the blood flow. This can even block small arteries. If the blocked artery happens to be one that carries blood to the heart muscle, the heart muscle can actually die. Well, that's like a heart attack. If it happens to be one that carries blood to your brain it will cause a stroke. Since the implications are serious and not only about looks get working on breaking that fat right away.
Physical And Mental Benefits Of Exercise
In their book Your Vitality Quotient, Richard Earle and David Imrie say that the benefits from exercise are both physical as well as mental. "People who exercise regularly tend to sleep better, and use less sugar, caffeine, alcohol, nicotine, and other drugs. Above all, exercise makes you feel good about yourself. For most people, exercise is one of the most obvious self-respecting behaviors. Each time you jog, visit the gym, or play a game of squash, you are building your positive self-image -- a physical, mental, emotional, and spiritual foundation for your growing self-esteem."
Exercise Should Be Fun
It is true that regular exercising helps in decreasing stress. But before starting on an exercise programme you need to ask yourself what kind of exercise you would really like to do. If you hate waking up early in the morning and setting out to jog, it might not be the best routine to opt for. The whole idea of exercise to fight stress is that you should enjoy what you are doing. A long walk after dinner, or on your way back home from work or college is something that you might find more relaxing. Opt for it rather than an exercise routine that you don't like as it will only add to your stress.
Reduce Stress With Exercise
Exercise is often considered the ultimate stress-reliever. Just the whole process of getting out there and pushing your body, makes one more relaxed. This is more so if the source of your stress is evoking negative feelings in you like anger and hostility. Sweating it out helps you balance your temperament, since exercise ends up distracting you from the person or the situation causing the stress.
Why Exercise Is Better Than Diet?
Many fat people tend to go on extensive diets because their weight makes it tougher for them to exercise. Some are even embarassed to get into gym gear. But here is why you need to exercise. Sedentary muscles start accumulating fat and eventually the fat starts forming layers over the muscle. When you diet you loose just this fat which is under the skin and over the muscles. You can't do anything about the intra-muscular fat because your muscles are still sedentary. So you will find that you are still not physically fit even though you might be satisfied with the pounds you've lost. But with exercise you can get rid of the intra-muscular fat and have a slim and toned up body.
Why Exercise Is Better Than Diet?
Many fat people tend to go on extensive diets because their weight makes it tougher for them to exercise. Some are even embarassed to get into gym gear. But here is why you need to exercise. Sedentary muscles start accumulating fat and eventually the fat starts forming layers over the muscle. When you diet you loose just this fat which is under the skin and over the muscles. You can't do anything about the intra-muscular fat because your muscles are still sedentary. So you will find that you are still not physically fit even though you might be satisfied with the pounds you've lost. But with exercise you can get rid of the intra-muscular fat and have a slim and toned up body.
MAKING CARDIO FUN!
Ok, many people find exercise boring; this doesn't have to be the case with you! There are many ways of keeping cardio fun, here are some ideas:
Have a Training Partner! Have a friend exercise with you.
Walk/ Run/ Jog with your dog. Not only is it fun, but you get to meet people too.
Play sports such as paintball or Air soft. Not only does it require many people to play but the thought of having a paintball or a plastic BB hitting you in the head makes you run pretty fast when being shot at! Best of all you can play for hours and you won't notice how much you've
run! And believe me you run a lot!
Exercise with your favorite music! Any type of music will work, it will keep your mind away from being tired and you'll feel more energetic.
Watch TV while doing stationary exercises like stationary bike if you're doing it at home.
And why just do the same exercise without adding a spark to it? Invent a game with a cardio workout! Not only will it be fun, but someone else will be there with you, your only limit is your imagination!
Playing games such as basketball, paintball, football, tennis, racquetball, water polo, etc are great fun, not only for you but to your friends also, you won't feel like you're doing exercise because your mind is set on it being a game when you're actually burning
hundreds of calories!
Sing a song in your head while exercising, if you have a nice voice why not sing? In a low voice of course.
Have a Training Partner! Have a friend exercise with you.
Walk/ Run/ Jog with your dog. Not only is it fun, but you get to meet people too.
Play sports such as paintball or Air soft. Not only does it require many people to play but the thought of having a paintball or a plastic BB hitting you in the head makes you run pretty fast when being shot at! Best of all you can play for hours and you won't notice how much you've
run! And believe me you run a lot!
Exercise with your favorite music! Any type of music will work, it will keep your mind away from being tired and you'll feel more energetic.
Watch TV while doing stationary exercises like stationary bike if you're doing it at home.
And why just do the same exercise without adding a spark to it? Invent a game with a cardio workout! Not only will it be fun, but someone else will be there with you, your only limit is your imagination!
Playing games such as basketball, paintball, football, tennis, racquetball, water polo, etc are great fun, not only for you but to your friends also, you won't feel like you're doing exercise because your mind is set on it being a game when you're actually burning
hundreds of calories!
Sing a song in your head while exercising, if you have a nice voice why not sing? In a low voice of course.
PAINLESS WAYS TO EFFECTIVE EXERCISING...
If you are finding it tough to stay committed to a regular fitness routine, here are 5 easy and effective tips that will enable you exercise in simple and painless ways.
Start Small
Start exercising today, little exercise is better than none. Do not expect results overnight. But do expect to take small steps in increasing your workout every day. It doesn’t require you to join a gym or sweat for an hour every day.
Start where you are
Look at your daily routine and see where you can walk it out, which will probably result in burning another few hundred calories a day. Take the stairs instead of the elevator or get up to change channels instead of using the television remote.
Surround yourself with the right people
When you surround yourself with people who are healthy and active, it will be easy for you to stay energetic as well. Try to find yourself a buddy.
Even if this person doesn’t exercise with you, making yourself accountable to them is a great way of ensuring you stay honest about your success and challenges.
Make a note of weekly goals
Set realistic weekly goals for yourself. You can try going faster, farther or longer with every approaching week. By keeping a track of what you did, how long it took and how you felt about it, can be a great source of motivation.
Make exercising a priority
If your exercise plans are at the bottom of your priority list, you will never accomplish them. Be honest with yourself about what you want and how much you are willing to work.
By following these easy-to-follow tips, you’ll be surprised how easily it all falls into place once you’ve put your energy into action. Remember you can always start afresh, even when you have stopped exercising for few days due to unavoidable circumstances. All that’s required is a strong mind for a strong body.
Start Small
Start exercising today, little exercise is better than none. Do not expect results overnight. But do expect to take small steps in increasing your workout every day. It doesn’t require you to join a gym or sweat for an hour every day.
Start where you are
Look at your daily routine and see where you can walk it out, which will probably result in burning another few hundred calories a day. Take the stairs instead of the elevator or get up to change channels instead of using the television remote.
Surround yourself with the right people
When you surround yourself with people who are healthy and active, it will be easy for you to stay energetic as well. Try to find yourself a buddy.
Even if this person doesn’t exercise with you, making yourself accountable to them is a great way of ensuring you stay honest about your success and challenges.
Make a note of weekly goals
Set realistic weekly goals for yourself. You can try going faster, farther or longer with every approaching week. By keeping a track of what you did, how long it took and how you felt about it, can be a great source of motivation.
Make exercising a priority
If your exercise plans are at the bottom of your priority list, you will never accomplish them. Be honest with yourself about what you want and how much you are willing to work.
By following these easy-to-follow tips, you’ll be surprised how easily it all falls into place once you’ve put your energy into action. Remember you can always start afresh, even when you have stopped exercising for few days due to unavoidable circumstances. All that’s required is a strong mind for a strong body.
THE REAL FITNESS FACTS
When a person starts to exercise and gets into the whole fitness routine, he or she is flooded with information about exercise and can get very confused as to which part of the information is true and which part is just plain nonsense. Here are a few common misconceptions about exercise that you should know about.
The more the better
Don’t ever make the mistake of thinking that just because you spend more hours working out, it will in any way enhance results or get you in ideal shape sooner. In fact, over training is a sure way to stop muscle growth.
Size matters
No, it does not! Just because you are training does not mean you will turn into an ‘Incredible Hulk’. Many people often fear that just because they are working out they will start to look like Rambo. This is not true. If you work according to the needs of your body, you can achieve a lean and fit posture.
Equipment
Another common misconception about fitness and exercise is that the best equipment offers best results. The fact of the matter is that, often, the best choice is a simple set of dumbbells. When using dumbbells to perform your workout, you will target all your core muscles. So, if you don’t belong to a gym, you can get a very effective, affordable workout in the privacy of your own home. Just make sure you know what you are doing.
Muscle and fat
Just as fat can’t transform into muscle, muscle won’t transform into fat. Building muscle and losing body fat are two completely different processes and while this can be done simultaneously, it is very rare. Most of the time, you need to focus on one objective before you can focus on another. In order to gain muscle, you must consume more calories than you burn and, in order to lose body fat, you must burn more calories than you consume.
Focus only on the abs
Sometimes people only concentrate on one part of their body; in most cases, the abdomen, and work only on those muscles. This will not help you develop overall fitness. In order to work a specific group of muscles, you must lower your overall body fat percentage, which is best accomplished through a good cardio programme and a proper nutrition plan.
The next time you stumble upon any such information, make sure to check your facts, research on the subject and then implement it in your fitness plan.
The more the better
Don’t ever make the mistake of thinking that just because you spend more hours working out, it will in any way enhance results or get you in ideal shape sooner. In fact, over training is a sure way to stop muscle growth.
Size matters
No, it does not! Just because you are training does not mean you will turn into an ‘Incredible Hulk’. Many people often fear that just because they are working out they will start to look like Rambo. This is not true. If you work according to the needs of your body, you can achieve a lean and fit posture.
Equipment
Another common misconception about fitness and exercise is that the best equipment offers best results. The fact of the matter is that, often, the best choice is a simple set of dumbbells. When using dumbbells to perform your workout, you will target all your core muscles. So, if you don’t belong to a gym, you can get a very effective, affordable workout in the privacy of your own home. Just make sure you know what you are doing.
Muscle and fat
Just as fat can’t transform into muscle, muscle won’t transform into fat. Building muscle and losing body fat are two completely different processes and while this can be done simultaneously, it is very rare. Most of the time, you need to focus on one objective before you can focus on another. In order to gain muscle, you must consume more calories than you burn and, in order to lose body fat, you must burn more calories than you consume.
Focus only on the abs
Sometimes people only concentrate on one part of their body; in most cases, the abdomen, and work only on those muscles. This will not help you develop overall fitness. In order to work a specific group of muscles, you must lower your overall body fat percentage, which is best accomplished through a good cardio programme and a proper nutrition plan.
The next time you stumble upon any such information, make sure to check your facts, research on the subject and then implement it in your fitness plan.
ARE YOU EXERCISING PROPERLY?
Exercise ensures good health. Although it has many advantages; if done improperly it can lead to some serious complications. While exercising it is important that you maintain the right body posture to avoid any injury.
The following are a list of mistakes people often make while lifting weights and how you can go about fixing the problem.
HIPS AND PELVIS
If you’re moving your pelvis back and forth during bicep curls, you are using momentum to help you thrust the dumbbell upward, rather than isolating the muscle and using it to lift the weight.
How to fix it: To make sure you perform the motion using only your biceps to move the bar, do the exercise seated, with your legs spread, and rest your right elbow against the inside of your right leg, then do the same on the left side. You should have a 25 degree hip angle, with your legs straight.
USING SHORT CUTS
Not exercising through a full range of motion is a common mistake, especially when doing bicep curls. Many people stop the exercise before they’ve extended their arm all the way down. This means they are only strengthening the upper part of the biceps instead of fully developing the muscle.
How to fix it: Each exercise should be done in a slow, controlled manner through the complete range of motion, with emphasis on a completely contracted position. Full range of motion movements, contract and strengthen the muscle you’re working and stretch the opposing muscle (in the case of the bicep curl, the triceps).
HIPS
When you lift your hips off the bench when doing a bench press, you change the angle of your shoulders as you lift the bar, so you are using only your lower pectoral muscles instead of the entire pectoral muscle. Your feet are also contributing to the movement, so you’re not working as hard.
How to fix it: One simple way to prevent this is to place your legs on the bench with your knees bent and your feet down.
ELBOW
As discussed earlier, there is a fine line between a full range of motion and hyperextension. For example, allowing your elbows to go too far behind the back in a bench press or chest press. It’s hard to know how far is too far. In the case of a bench press or chest press, the farther you bring your elbows down, the more you increase your chances of injuring your shoulders.
How to fix it: A general guideline if you’re doing a bench press is to lower the weight onto your chest until your forearms are perpendicular to the floor. This means that your elbows drop slightly below your chest — but this will not overstrain your shoulder because aligning the forearm helps you keep good form.
WARM-UP
If you are lifting significant weight and you don’t warm up, it will be harder for you to lift because your muscles won’t be ready. You will also increase your chance of injury.
How to fix it: Do a general warm-up before you start lifting, by using a cardio machine at a moderate level for a minimum of at least four to five minutes.
The following are a list of mistakes people often make while lifting weights and how you can go about fixing the problem.
HIPS AND PELVIS
If you’re moving your pelvis back and forth during bicep curls, you are using momentum to help you thrust the dumbbell upward, rather than isolating the muscle and using it to lift the weight.
How to fix it: To make sure you perform the motion using only your biceps to move the bar, do the exercise seated, with your legs spread, and rest your right elbow against the inside of your right leg, then do the same on the left side. You should have a 25 degree hip angle, with your legs straight.
USING SHORT CUTS
Not exercising through a full range of motion is a common mistake, especially when doing bicep curls. Many people stop the exercise before they’ve extended their arm all the way down. This means they are only strengthening the upper part of the biceps instead of fully developing the muscle.
How to fix it: Each exercise should be done in a slow, controlled manner through the complete range of motion, with emphasis on a completely contracted position. Full range of motion movements, contract and strengthen the muscle you’re working and stretch the opposing muscle (in the case of the bicep curl, the triceps).
HIPS
When you lift your hips off the bench when doing a bench press, you change the angle of your shoulders as you lift the bar, so you are using only your lower pectoral muscles instead of the entire pectoral muscle. Your feet are also contributing to the movement, so you’re not working as hard.
How to fix it: One simple way to prevent this is to place your legs on the bench with your knees bent and your feet down.
ELBOW
As discussed earlier, there is a fine line between a full range of motion and hyperextension. For example, allowing your elbows to go too far behind the back in a bench press or chest press. It’s hard to know how far is too far. In the case of a bench press or chest press, the farther you bring your elbows down, the more you increase your chances of injuring your shoulders.
How to fix it: A general guideline if you’re doing a bench press is to lower the weight onto your chest until your forearms are perpendicular to the floor. This means that your elbows drop slightly below your chest — but this will not overstrain your shoulder because aligning the forearm helps you keep good form.
WARM-UP
If you are lifting significant weight and you don’t warm up, it will be harder for you to lift because your muscles won’t be ready. You will also increase your chance of injury.
How to fix it: Do a general warm-up before you start lifting, by using a cardio machine at a moderate level for a minimum of at least four to five minutes.
THE BEST TIME TO LOSE FAT!
Most people get to exercising "whenever they get a chance." Sometimes during the middle of the day, sometimes before going to sleep, sometimes directly after a weight training workout or before a weight training workout and sometimes first thing in the morning. The truth is, all of those times will get results. It doesn't matter what time of the day you do your cardio workout, you will be burning calories every single time. But the real question behind everyone’s mind is which of these times is the most effective? And the answer is simple, first thing in the morning!
Doing cardio first thing in the morning, on an empty stomach, before you eat anything, is by far, the most effective. Whether you run, jog, walk, swim, jump rope, take an aerobics class, ride a bike, etc., doing it first thing in the morning is the best time to do it for maximum fat loss. You might ask why? It’s simple. When you do your cardio workout, you are burning calories. Lets say you wake up, eat breakfast, eat lunch later in the day, and then a few hours after lunch, you do your cardio. All you will be doing during that cardio is burning the calories and carbohydrates of the food you just ate. When you do cardio first thing in the morning, you haven't eaten anything for the last 8 or so hours because you were sleeping. So, when your body sees that there are no carbohydrates to burn, it goes directly to stored body fat. And stored body fat is the fat that is on your body, which is the fat that you want to get rid of.
Understand how it works? When you do your cardio sometime during the day other then first thing in the morning, you spend most of that time burning off carbohydrates that you already ate that day. When you do it first thing in the morning, there are no carbohydrates to burn, so all your body can burn is body fat!
Doing cardio first thing in the morning, on an empty stomach, before you eat anything, is by far, the most effective. Whether you run, jog, walk, swim, jump rope, take an aerobics class, ride a bike, etc., doing it first thing in the morning is the best time to do it for maximum fat loss. You might ask why? It’s simple. When you do your cardio workout, you are burning calories. Lets say you wake up, eat breakfast, eat lunch later in the day, and then a few hours after lunch, you do your cardio. All you will be doing during that cardio is burning the calories and carbohydrates of the food you just ate. When you do cardio first thing in the morning, you haven't eaten anything for the last 8 or so hours because you were sleeping. So, when your body sees that there are no carbohydrates to burn, it goes directly to stored body fat. And stored body fat is the fat that is on your body, which is the fat that you want to get rid of.
Understand how it works? When you do your cardio sometime during the day other then first thing in the morning, you spend most of that time burning off carbohydrates that you already ate that day. When you do it first thing in the morning, there are no carbohydrates to burn, so all your body can burn is body fat!
START YOUR DAY WITH THE SUN SALUTATIONN
One of the best ways to start your day is by doing the Suryanamaskar or the Sun salutation. This ancient Indian asana is a complete meditative technique as it includes asanas, pranayama as well as mudras. The Suryanamaskar is a combination of 12 simple postures to be followed in continuation with a uniform breathing pattern.
Start by standing straight with your feet together and your hands palm-to-palm in a namaste position at the center of your chest.
While inhaling, raise your arms and slowly bend backward while stretching your arms above your head such that your biceps touch your ears. Stretch your abdomen as much as possible.
Now bend forward while exhaling, and try to put your palms at the side of your feet. If you’re unable to touch the floor, keep your arms in line with your legs.
Inhale and extend one leg back, keeping your palms and feet firmly on the ground, and place the other leg between the arms. Raise your head to look at the ceiling.
Extend your second leg back, balancing on your toes, keeping the hips off the floor, with your hands supporting the body in a push-up position. Now exhale. Lower your head to be in line with the arms.
Next, exhale and lower the body to the floor until the length of the body touches the ground as if you are sleeping on your stomach. Keep your buttocks raised to keep only your abdomen off the floor.
Then, inhale as you slowly raise your head and upper body, bending the spine to the maximum.
Now, raise your hips and lower your head with eyes on the navel and both heels on the floor to form an inverted 'V'. Exhale and, keeping the arms straight, align the head with the arms.
Following this, you need to repeat the positions in reverse. Inhale and again move the right leg back away from the body in a wide backward step as you had done before. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.
Exhale slowly while bending forward, touching the floor with your palms so that your arms are in line with your legs.
Raise your arms as you inhale and stretch them above your head, and then lean backward as much as possible. The palms should be touching each other.
Exhale and come back to the starting position with your feet together and palms folded in front of your chest.
Do about 10-13 cycles everyday as soon as you wake up. This asana should preferably be done facing the Sun.
Start by standing straight with your feet together and your hands palm-to-palm in a namaste position at the center of your chest.
While inhaling, raise your arms and slowly bend backward while stretching your arms above your head such that your biceps touch your ears. Stretch your abdomen as much as possible.
Now bend forward while exhaling, and try to put your palms at the side of your feet. If you’re unable to touch the floor, keep your arms in line with your legs.
Inhale and extend one leg back, keeping your palms and feet firmly on the ground, and place the other leg between the arms. Raise your head to look at the ceiling.
Extend your second leg back, balancing on your toes, keeping the hips off the floor, with your hands supporting the body in a push-up position. Now exhale. Lower your head to be in line with the arms.
Next, exhale and lower the body to the floor until the length of the body touches the ground as if you are sleeping on your stomach. Keep your buttocks raised to keep only your abdomen off the floor.
Then, inhale as you slowly raise your head and upper body, bending the spine to the maximum.
Now, raise your hips and lower your head with eyes on the navel and both heels on the floor to form an inverted 'V'. Exhale and, keeping the arms straight, align the head with the arms.
Following this, you need to repeat the positions in reverse. Inhale and again move the right leg back away from the body in a wide backward step as you had done before. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.
Exhale slowly while bending forward, touching the floor with your palms so that your arms are in line with your legs.
Raise your arms as you inhale and stretch them above your head, and then lean backward as much as possible. The palms should be touching each other.
Exhale and come back to the starting position with your feet together and palms folded in front of your chest.
Do about 10-13 cycles everyday as soon as you wake up. This asana should preferably be done facing the Sun.
REASONS WHY YOU SHOULD WORK OUT!
It is common knowledge that exercising reduces body weight and fat, decreases the risk of diseases and improves physical appearance. Here are some more reasons why you should consider working out an important and beneficial activity.
Increases metabolism rate: After the age of 30, your body gradually begins to lose its muscle. If your activity level and the amount of calories you eat stays the same, you will still gain weight because your metabolism has slowed down.
Helps your mental well-being: Regular exercise has been known to reduce depression. Regardless of your body appearance, regular fitness helps improve your self-esteem.
Helps you sleep better: People who exercise tend to fall asleep quicker and stay asleep longer.
Increases your anaerobic threshold: This allows you to work or exercise longer at a higher level.
Prevents muscle loss: Dieting tends to cause a loss in muscle. You can help avoid this by lifting weights while reducing your calorie intake.
Helps improve cholesterol levels: It helps decrease total cholesterol levels and increase ‘good’ cholesterol levels.
Gives you a leaner body: Physical fitness increases your lean body percentage (and of course decreases your body fat percentage). So, the more muscles you build from exercising, the more calories you will burn. Building muscles also help keep your metabolic rate constant.
Increases metabolism rate: After the age of 30, your body gradually begins to lose its muscle. If your activity level and the amount of calories you eat stays the same, you will still gain weight because your metabolism has slowed down.
Helps your mental well-being: Regular exercise has been known to reduce depression. Regardless of your body appearance, regular fitness helps improve your self-esteem.
Helps you sleep better: People who exercise tend to fall asleep quicker and stay asleep longer.
Increases your anaerobic threshold: This allows you to work or exercise longer at a higher level.
Prevents muscle loss: Dieting tends to cause a loss in muscle. You can help avoid this by lifting weights while reducing your calorie intake.
Helps improve cholesterol levels: It helps decrease total cholesterol levels and increase ‘good’ cholesterol levels.
Gives you a leaner body: Physical fitness increases your lean body percentage (and of course decreases your body fat percentage). So, the more muscles you build from exercising, the more calories you will burn. Building muscles also help keep your metabolic rate constant.
Top Ten Aerobic Tips
The effectiveness of aerobics depends on the intensity and duration of your workout. So you can use any type of exercise you enjoy, or go from one aerobic workout to another. Follow the following tips to develop a proper gym-toned body.
Stair Climbers - Stand upright on the machine and use the hand rails only for balance. Use a lower level if necessary and do the aerobic workout with your legs, taking a 6-8 inch step, keeping your foot flat on the pedals.
Dance for Fitness - For a good aerobic workout, you can dance until you break a sweat to your favourite hip hop or pop music, anything that has a quick beat to it.
Breathe Through Your Mouth - To improve your stamina on aerobics, you should work hard enough that you just naturally start breathing through your mouth to get enough oxygen.
Warming Up - The best way to warm up for an aerobic exercise is to start out doing the same aerobic exercise you are going to use for the aerobic workout at an easy pace for a few minutes.
Recovering from Injuries - Pulled a hamstring? Don't sweat about missing your aerobics schedule. An aerobic stair climber is a good way to keep your aerobic exercise continuing while recovering from some running injuries.
Arm Swing in Walking - When doing power walking aerobics, limit your arm swing so that your hand goes no higher than your chin, to eliminate wasted aerobic motion.
Jumping Rope - Just 10 continuous minutes of jumping rope aerobics may be equivalent to 30 minutes of jogging aerobic exercise.
Spinning - To get the best aerobic workout in your spinning exercise and to avoid injury, make sure the bike is adjusted right for you.
Importance of Cooling Down - After vigorous aerobic exercising it is important to take 10 minutes or so to cool down gradually. Cooling down properly (moving around) redistributes the blood that may have pooled in the extremities from an aerobic exercise.
Sit-ups – If you are out of your aerobic schedule due to some work-pressure or personal reason, always keep yourself pumped up with 4-5 small sets of sit-ups to be in a proper shape.
Stair Climbers - Stand upright on the machine and use the hand rails only for balance. Use a lower level if necessary and do the aerobic workout with your legs, taking a 6-8 inch step, keeping your foot flat on the pedals.
Dance for Fitness - For a good aerobic workout, you can dance until you break a sweat to your favourite hip hop or pop music, anything that has a quick beat to it.
Breathe Through Your Mouth - To improve your stamina on aerobics, you should work hard enough that you just naturally start breathing through your mouth to get enough oxygen.
Warming Up - The best way to warm up for an aerobic exercise is to start out doing the same aerobic exercise you are going to use for the aerobic workout at an easy pace for a few minutes.
Recovering from Injuries - Pulled a hamstring? Don't sweat about missing your aerobics schedule. An aerobic stair climber is a good way to keep your aerobic exercise continuing while recovering from some running injuries.
Arm Swing in Walking - When doing power walking aerobics, limit your arm swing so that your hand goes no higher than your chin, to eliminate wasted aerobic motion.
Jumping Rope - Just 10 continuous minutes of jumping rope aerobics may be equivalent to 30 minutes of jogging aerobic exercise.
Spinning - To get the best aerobic workout in your spinning exercise and to avoid injury, make sure the bike is adjusted right for you.
Importance of Cooling Down - After vigorous aerobic exercising it is important to take 10 minutes or so to cool down gradually. Cooling down properly (moving around) redistributes the blood that may have pooled in the extremities from an aerobic exercise.
Sit-ups – If you are out of your aerobic schedule due to some work-pressure or personal reason, always keep yourself pumped up with 4-5 small sets of sit-ups to be in a proper shape.
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