With all of the energy drinks on the market, it is very tempting to take one along when you workout. Just cool, clear water, though, is by far the better choice. When you exercise it is of extreme importance that you stay hydrated. In fact, it is important to be hydrated before you begin exercise. There are many negative side effects to dehydration, and you can not maintain a healthy lifestyle while dehydrated!
Many people worry that drinking water before exercise will cause you to have to break your routine by having to stop in the middle of their workout to go to the bathroom. A good way to avoid that inconvenience is to drink 16 ounces of water at least an hour before you workout and then to take some water along to stay hydrated during your workout. As you exercise, even during cold weather, you lose water mainly through sweating.
After your workout, it is important to keep your muscles hydrated. Water helps your muscles recover after a workout. For low to moderate intensity exercise lasting for 45 minutes to an hour, water is the best choice because it is easily absorbed by the body, it is readily available and cheap or free and it does not have any sugar, unnecessary ingredients or calories.
It is important to remain hydrated, however, you should also be careful not to over-hydrate. Symptoms of water toxox include dizziness, nausea and confusion. Water toxoxication is rare, but certainly something to be aware of.
Drinking eight to ten cups of water each and every day is an important part of a nutritious diet and fitness program. It provides numerous health benefits, such as keeping your organs functioning properly, maintaining a "full" feeling in your stomach, and also keeping your skin hydrated from the inside. …
Walking is the best form of exercise to increase your health and fitness. It's easy to begin, you can set your own goals and it's free!
Whilst others may encourage you to join a gym you may lack the confidence to begin exercising in such a public arena. Walking for fitness will give you the flexibility to exercise wherever and whenever you want.
It's great to have flexibility but initially you may find having a schedule schedule very helpful while you establish your walking routine. For the first three weeks set aside a definite time each day for your walking program. Write the schedule in your diary or daily planner and do not let anything come between you and your daily walk. Why? Because too often exercise commitments are broken because you put someone else's needs before your own. For 21 days you are going to put your own health and well being first. You must begin taking care of you! Starting now.
Starting your walking program is much easier than joining an expensive gym. In fact, the only equipment you'll need will be a comfortable pair of walking shoes, although taking along a MP3 player and headphones can help you set a steady pace. Walking to music will encourage you to keep up your step and listening to inspirational or motivational speakers while walking can often encourage you to walk a greater distance!
If you are new to exercise begin your new fitness walking program slowly. Start with a daily 10-minute walk at a moderate pace before increasing to a 20-minute walk. By the end of your first week of walking you should be able to comfortably walk for 20 minutes.
During your second week of walking increase your distance and your pace. At the end of 14 days you should be walking for 30 minutes and you'll be surprised at how much ground you can cover.
This might also be a good time to review your eating habits and establish healthy patterns. You will accomplish a lot more is you maintain a healthy lifestyle while establishing your life-changing and possibly life-saving walking program.
When you enter your third week of walking you may consider introducing a few hills or stairs into your daily walk. At the end of three weeks you'll have established your walking pattern, you should be feeling much more energetic and start noticing some weight loss – especially if you've modified your eating habits during this period.
You can now continue your fitness program by walking at a smart pace for around 45 minutes at least three times a week. The benefits to your health will be enormous and ongoing.
Beginning a walking program can help you reduce your weight and reduce your risk of coronary heart disease, increase your bone density, reduce stress and benefit the joints. Walking keeps you active, increases mental alertness, boosts your energy levels and improves your overall well-being.
Walking off the weight may be just what the doctor ordered but remember to consult your doctor before beginning this or any other exercise program, especially if you are overweight and have not exercised on a regular basis for some time. …
The area of sports medicine involves a specialization in sports related injuries which occur through exercise and sports related activities. A typical practice will generally be complied with a combination of medical doctors, physical therapists, athletic trainers and massage therapists. A group of this type focuses primarily on sports and sports-related medical services. A typical practice will focus on the non-surgical medical treatment of musculoskeletal sports conditions. A primary focus of most physicians will be to evaluate and treat all medical conditions affecting athletes which many include acute illness, chronic medical conditions such as hypertension, acute injury overuse injuries, heat illness and amenorrhea.
Physicians will generally help patients to maximize function and minimize the disability and time away from sports, work, or school. Many doctors who start out in general sports medicine related practices and who are board certified are many times eligible to take a subspecialty qualification examination in sports medicine. With practices including such a variety of expertise, many times it is difficult to distinguish between a sports medicine physician and an orthopedic surgeon. Although both play an important role in the treatment of sports related injuries due to being well trained in musculoskeletal medicine, there are some distinct differences. Most sports medicine doctors are specializing in the non-operative medical treatment of musculoskeletal sports conditions, while orthopedic surgeons are also trained in the operative treatment of these conditions. A very large number of sports injuries are non-surgical, and these physicians can expedite referral to an orthopedic sports surgeon when indicated, and can help guide referrals to appropriate rehabilitative care and ancillary services as needed.
For many people, working with a qualified sports medicine physician will enable them to receive advice about exercises that improve endurance, strength, and flexibility. Many sports doctors will perform fitness tests and offer nutritional advice and other coaching to help athletes improve performance. For most sports medicine practitioners, there is a big focus on preventive medication and conditioning plays a very large role.
The role of Orthopedists is to perform surgery to potentially restore the loss of a function that may have resulted from an injury or disease. They are involved in all aspects of health care relating to the musculoskeletal system. Orthopedists utilize a combination of medical, physical and rehabilitative methods as well as surgical methods in what they do. Orthopedists also work closely with other health care professionals and often serve as a consultant to many other doctors …
A fit body is not just the product of a rigorous, consistent fitness plan. What you think affects how effective your fitness and diet regimen is. If you think you can be slim, you are going to get there. Every endeavor starts with the mind. Thinking positive will get you positive results. Human as we are, though, we can not help but harbor some doubt or negativity. It's normal. But sometimes there are things that can really hold us back. There are 3 in this list. Denial, negativism and expecting yourself to be perfect. Let's see why what we think may be as important as what we eat.
Some people are so fond of making excuses why they put on weight. Maybe you heard about the woman who blames the weight on the baby. Problem is, the baby is already in junior high. The weight might get blamed on a really stressful job. Others blame a really nasty divorce. Whatever the reason, you have to accept that you gained weight. Denying something as obvious as gaining weight is pointless. Without you really have a problem with how you see yourself. The sooner you accept that you have a weight problem, the sooner you can make solutions. To see where the weight is coming from, start a journal. This will help you determine just how many calories you consume every day.
If you think you're fat, you are. Do not treat yourself too harshly. Admit that you have a weight problem. Being too hard on yourself will not solve anything. Instead, copy a page out of the slim woman's secrets. Analyze your relationship with food. For the slim woman, food is fuel. It is a tool to keep her healthy and strong. She does not let food control her. She controls her food.
Setting goals that are impossible to attain will only disappoint you. Depriving yourself of certain foods is not realistic. You're bound to fall off the wagon, especially during holidays. Getting frustrated with your fitness plan is a prescription for failure. The key here is territory control. Allow yourself to eat everything. As long as you control how often and how much you're eating, a little indulgence is fine. You just have to familiarize yourself with the calorie content of foods. Reward yourself after working out consistently for three months. You deserve it. However, eating a tub of ice cream before working on the treadmill for 15 minutes is a bad idea.
Your attitude towards your fitness goals is the first key to your success. Knowing what you can change leads you to formulate solutions. Knowing what you can not change leads you to acceptance. Set attainable goals. Be kind to yourself. Accept that you're not perfect. …
When you want to start your lifelong fitness journey, you want to have the right fitness equipment to accompany you. After all, it’s always better to have gym equipment around to give you the best intensity while doing cardio or resistance training while you maintain your ideal body weight.
Lifetime Equipment Defined
When somebody refers to lifetime equipment, it simply means that the machine will function within its serviceable life. Of course, this assumes that the proper use is exercised so that only normal wear and tear occurs.
For the most part, workout equipment will have a maximum life of 10 years. When it reaches that age, you might want to retire the equipment due to excessive wear and tear, technological obsolescence, unattractive looks and safety concerns.
Choosing Fitness Equipment to Last a Lifetime
With that said, choosing an equipment to last a lifetime can be relatively easy. The trick is in knowing what to look for in lifetime fitness equipment, which can include:
o Durability – Obviously, the more durable an equipment is, the longer it can be used. With the variety of alloy metals used in fitness equipment today, from lightweight aluminum to alloy steel, users are virtually swamped with durable choices. Always opt for the stronger material, which in most cases involve steel for the equipment body.
o Functionality – Workout equipment is only as good as it fits into your fitness goals by providing for functional features. If you cannot use a fitness equipment for various reasons (i.e., non-enjoyable, non-functional, etc), then you have no business even contemplating its purchase.
o Beauty – Well, of course, lifetime fitness equipment must have form! After all, fitness is also about physical form. Besides, you want to be motivated when exercising especially when intermittent pain makes itself known. And you simply can’t stay motivated by monstrous equipment! Of course, attractive design is an afterthought but a good afterthought, nonetheless.
Needless to say, choosing fitness equipment can be a very subjective affair. This is due to the differences in fitness goals, lifestyle preferences, body type and mental approach from one individual to the next.
Still, you might want to consult a fitness expert about the type of equipment that’s right for you. And don’t forget to consult with your doctor either to rule out pre-existing medical conditions that can be worsened by certain exercise activities.
Without a doubt, choosing the right fitness equipment depends on many personal factors. However, the criteria of durability, functionality and beauty must remain regardless of your personal preferences since these are largely objective factors.…
There are some cardio exercises that are more effective than their counterparts. Rope jumping is definitely one of them. Some 10 minutes of this type of exercising allow you to burn the same amount of calories as 30 minutes of jogging. You will be able to train all muscle groups to get the perfect body shape and become stronger and more powerful. Here are some tips that will allow you to make your jump rope fitness sessions even more beneficial.
You need to hold the handles firmly. The good grip is essential for the efficiency of the exercises. You have to turn the rope using wrist movements only. Your elbows have to be as close to the sides of your body as possible. The right position is also important for having the optimal coordination and balance. Your head should be facing forward and you should look in the same direction as well. It is best if your torso is relaxed so that you can make the most out of the bouncing movements. This is essential for the optimal jump rope fitness training.
You have to take into consideration the fact that you do not have to jump high in order to train effectively. All you need to do is to actually skip the rope. The distance between your feet and the cord should not be more than an inch. At the same time at the moment of the jump the rope may be actually skimming the floor.
The movement involves your knees as well as your ankles so you have to focus your attention on the actual motions that you have to make with these parts of your body. You should not kick behind when you are jumping and you should land as softly as possible.
As long as you follow these jump rope fitness tips you will always have the best training sessions.…
From your thirty’s onwards it really pays to look after yourself and there are some really simple ways to put this into practice so why not start today? We have come up with five top tips that will help you to stay one step ahead of the rest. Read on to find out more:
Sleep. The value of a good nights sleep is often unappreciated and with so many of us living busy and demanding lives it is more important than ever, particularly as we get older. It is now well documented that sleeping for less than 7 hours solid every night will shorten your life so take control of this area of your life and make sleep and relaxation a priority alongside fitness, healthy eating, social life and career.
Exercise. Regular exercise is always important but if you neglect it as you get older you will really start to notice your fitness levels dropping rapidly. The good news is that it’s easy to work exercise into your daily routine. Making lasting changes like; walking to work, always taking the stairs and getting involved with a weekly activity like football or squash will be enough to help you to stay fit. Aim to raise your heart rate for at least 30 minutes every day. You can even split this into two 15 minute sessions during the day if you are pressed for time.
Diet. We all know about the importance of a healthy diet so be conscious of what you consume and when. Again, there are some very simple ways to improve your eating habits so this doesn’t have to be too much of a chore. Consider things like whether you eat a good breakfast, how much alcohol you consume and what you snack on. It’s not rocket science; start making good choices.
Hydration. Keeping topped up with water isn’t just for girls so start making the effort to include plenty in your diet. Drinking water can also help your skin to stay looking younger, prevent hangovers if you keep a litre bottle next to the bed and guzzle some after a night out, and diminish your appetite if you drink a large glass half an hour before each meal.
Laughter. You’ve heard the expression ‘laughter’s the best medicine’ and it’s certainly not far from the truth. A positive outlook can get you through times of stress and a good belly laugh has numerous health benefits. The best way to ensure a daily dose of laughter is to spend time talking to and socialising with friends and loved ones, so try not to neglect your relationships.…
Recently, as more people in the West are becoming aware of the importance of health and fitness, they are practicing Eastern traditions like Yoga and Tai Chi, which emphasize meditation. Once they learn how to meditate they are discovering the incredible health and fitness benefits meditation provides.
The health and fitness benefits of meditation include:
* Energy alignment of the entire body
* Internal cleansing of the body
* Improvement in health of major organs
* Less stress/anxiety
* Clear mind
* More oxygen to the cells
* More energy
* Positive mood
The most important reason to meditate is because it just makes you feel better. And if you don’t understand what feeling good will do for you, you have missed the point of life.
Beyond the health and fitness benefits of meditation the real reason for meditating is to enlighten yourself. You do this by blending with your soul.
You don’t have to call it a “soul” if you don’t like that word, call it whatever you want. All that is important is that you realize there is an energy force that is separate from your body that keeps you alive in your body.
This energy source is a much greater, and broader part of you than you can begin to comprehend conceptually, but it is only important to acknowledge that it exists. You can get in touch with it through meditation.
Meditation, through breathing techniques, will teach you how to quiet your thinking mind and concentrate your attention on your inner-being. When you are able to do so (as with anything this takes consistent practice) you will feel the amazing benefits of meditation. I can’t really describe the peaceful, positive feeling of meditation in words, you really have to experience it for yourself.
How To Learn The Techniques
There are endless meditation instruction books, CD’s and videos available on the internet to teach you how to meditate. Amazon has some great material if you just type in the keyword phrase “meditation.”
You tube also has many free instructional videos to teach you many different meditation techniques as well as Yoga and Tai Chi. You can also enroll in Yoga, Tai Chi, or meditation classes in your local area.
Other Things to Help You
The environment you are in can be a vital aspect of your meditation. When you get good at meditating you can do it anywhere anytime, but when you start, and for ideal conditions, it is good to have a very relaxing place to be.
Many people even make there own meditation area or room in their home. Others always meditate out in nature. Do whatever you need to do to find a place where you can relax.
Then it is sometimes best to use either a CD or DVD of guided meditation with someone instructing you, or to pick out music that relaxes you. It is very beneficial to be able to meditate in silence, but many find it much more difficult than with music or an instructor.…
We've all been there – you run for the bus and get "unusually" breathless, or you sit down to lunch and realise there's an "extra" fold of skin hanging over your belt. A largely sedentary lifestyle coupled with a desk-bound job do a lot to contribute to a person's lack of fitness. The first panicky response a person would have is to sign up for a gym membership or go on a strict diet. Both resolutions will crash and burn due to lack of planning. It's far better to formulate a fitness plan that works instead of going to extremes.
Goals – Keep Your Eye on the Prize
First, you need to identify why you want to get fit. Do you want to fit into that pair of jeans again? A specific deadline for your fitness goal, such as "I will drop ten kilos and fit into that bikini by summer", also serves as encouragement to start exercising. A specific goal, whether or not it's realistic or whether you manage to achieve it on deadline allows you to visualize and implement the steps you need to accomplish it.
Plan – How Will You Achieve the Goal
Being "fit" consists of having strength, speed, aerobic endurance, flexibility and agility. Exercise that emphasises aerobic endurance helps you slim down while strength-oriented training will build muscle and bulk. Weight lifting does not necessarily result in a bull neck and hulking shoulders. It's advisable to carry out more repetitions while lifting lighter weights in order to develop strength. In turn, increased muscular strength builds up the heart and lungs as well.
Aerobic exercise should always be included in any fitness plan. It could involve walking, cycling or running / jogging for 20-60 minutes daily. Rowing is an aerobic exercise that is exceptionally attractive because workouts are low impact. Sustained aerobic activity burns fat, builds muscle and, of course, builds up the cardiovascular system.
Flexibility is attained by the stretches you carry out at the beginning and end of each exercise session. Light stretching increases your pulse rate before exercise while also allowing you to ease back down from an intense workout. A fitness plan should incorporate elements that build strength, endurance and flexibility in order to be successful. If you exercise at a gym, do not be afraid to try out different machines and classes to find what works best for you.
Intensity and Frequency – Slow and Steady Wins the Race
Ease into the new routine before attempting to move on to a more high impact version if you're committing to a fitness plan for the first time, or if it's been a long time since you exercised regularly.
It's recommended to get moderately intense aerobic exercise of 30 minutes 'duration daily or vigorously intense aerobic exercise of 20 minutes' duration three days a week. Most people find the former more achievable as it involves exertion that increases your heart rate and makes you sweat while still being able to carry on a conversation at the same time.
Rather than straining to run nonstop for 30 minutes, you can make it easier for yourself by alternately running and walking for the same length of time. In that manner, you achieve the exercise goal while not subjecting yourself to undue stress.
Rest is an important aspect of getting in shape. Aerobic exercise can be carried out every day, but a day of complete rest is required to allow your muscles to recover after weight training. Do not be ashamed to take the day off if you're feeling especially sore or tired either.
A fitness plan is not something you buy and leave on a shelf, it's a habit and lifestyle that has to be cultivated and maintained. Before starting a fitness regime though, it's important to go for a physical examination to identify any underlying medical conditions or illnesses. An examination is especially important if you have heart problems, diabetes, have been sedentary for more than a year, are over 65 and do not currently exercise, are pregnant or have a medical condition or injury or are recovering from one. …
Like adult fitness, teen fitness is important for physical and mental health. But as kids grow up the level of physical activity tends to decline. For teenagers to be healthy they need to perform at least 60 minutes of moderate exercise a day. However, keeping fit and healthy is not always a priority for teenagers coping with the pressures of adolescence.
The teenage years are a great time to introduce the importance of regular exercise. Patterns of behaviour that begin during adolescence are likely to continue through to adult life. Young people should be encouraged to enjoy physical activities that offer variety and enjoyment and are suitable for their age.
It is found that inactive teenagers have higher levels of body fat, lower levels of fitness and are more likely to suffer depression. Schools are assigning less time for teens to participate in sport so exercise alternatives need to be found outside of education.
Going to the gym will help teenagers to maintain fitness. Several gym membership packages include entrance to swimming pools and exercise classes offering a wide variety of physical activity. Yet some 13-19 year olds will find it difficult to commit to a structured gym environment and membership may be expensive.
Team sports are great for kids this age to achieve the recommended levels of physical exercise.
Most schools offer regular recreational and competitive team activities. By introducing competition into exercise, teens will be motivated to work harder and be the best in the team.
Teens should be encouraged to play a variety of sports that can be played all year round. Team games are fun and teenagers enjoy exercising with friends. Group sports can be continued out of education so look out for local recreational teams and leagues.
Not everyone is interested in competitive sport so introduce teens to different activities such as karate, dance or skateboarding as kids at this age like to try new things. Even if a hobby isn’t physically demanding it will help to maintain fitness.
Physical activity must be matched with healthy eating and for adolescents a balanced diet is imperative. Adolescence is a time of rapid growth and the major dietary requirement is for energy rich food. The body needs to get the right amount of nutrients through a balance of starch, dairy, fruit, vegetables and proteins.
During puberty teenagers body concerns are intensified and studies have reported that teenagers are more likely to become unhappy with their weight. Maintaining levels of nutrition are important and if kids need to lose weight then cutting down on fat and sugar based foods is a way to do so.
Regular physical activity increases the likelihood of teenagers remaining healthy in adulthood. They should find ways to be active everyday as the onset of chronic diseases like diabetes can begin to develop early in life. Teens can keep active by going to the gym or playing team sports. Simply walking to school will promote fitness.…