Archive for the ‘Fitness’ Category
Almost everybody’s wishlist includes hitting the gym, dieting, and getting fit. No wonder that a long list of diet crazes seems to emerge as often as the latest style and fashion trends set in. Over the recent years, people especially women, are becoming predisposed to think that the ultra-thin bodies of models who walk the runway are the new standard of beauty and fitness, leading most to crash diet and lose too much weight too fast. On the opposite end, there are also those who suffer to another very real health problem nowadays which is obesity. This is due mostly to the abounding of junk foods and sweet treats that people indulge in which have driven junk and sugar cravings out of control. In addition to this is the thriving of fast food phenomenon in today’s society which has lead to a lifestyle of people thinking that a balanced diet is composed of a large soda, burger and fries. So it’s about time we get the lowdown on fad diets and reveal what really works to stay lean for life.
The safest way to having and maintaining a healthy and lean body will remain to be the basics: eating healthy and engaging in a meaningful physical activity. Eating healthy means consuming the recommended daily quantities of proteins, carbohydrates, vitamins, minerals, and other essential nutrients. The body needs a daily supply of all of these nutrients to avoid disordered metabolism that may lead to serious deficiencies and diseases. However, it is recommended to eat the following in moderation: dairy products, sugary foods like cakes and chocolates, refined foods such as white breads and white sugar, fried and fatty foods, crisps and chips, carbonated drinks, jams and preserves. Furthermore, health experts advise to eating a hearty breakfast, a substantial lunch, and a light supper. This is mainly due to the fact that little to no physical activity is most likely to happen in the evening.
Another sure way to having a healthy and lean body is through exercise. Exercise or any other forms of physical activity brings beneficial effects to our bodies. First off, improved blood circulation is achieved from moving. A lifestyle of engaging in exercise keeps one’s figure toned, and weight maintained at the proper level. This would result to a stronger, more agile, and healthier body. There are many physical activities to choose from like walking, running, team sports (basketball, badminton, tennis, etc), dancing, yoga, and many more. To choose the best one for you, engage in something that suits your lifestyle and meets your goals.
Staying lean and healthy for life is possible by being consistent and disciplined with our food choices and exercise. As the word “diet” comes from the Greek word “diaiata” which means “a manner of living” , our goal to achieve a lean body should be a lifestyle and a way of life.
Overtraining syndrome happens when the body is exhausted beyond its capacity to recover resulting in a drop in performance. It is not detected immediately making it a difficult problem later on. One of the early signs of this syndrome is diminished performance. Without proper rest, muscles will become chronically sore causing easy fatigability. Physical injuries may also occur like stress fractures, muscle tears, prolonged feeling of heavy legs, among others.
Depending on the severity of the injury, treatment may go from simple rest to orthopedic operation. The best cure is still prevention and preparation to avoid injuries. Here are some practical tips that you can do whether you are an athlete or not to achieve proper physical training without injuries:
Gauge your limits. Train and practice to know your limits. Listen to your body and know when you need improvement to approach your limits or stop when going beyond your ability.
Know the basics. Research or consult seasoned athletes or coaches on the sport or any physical activity that you engage yourself with. For example, basic knowledge in running should include stretches, warm-ups, hydration, and race nutrition.
Improve in the long run. Focus on how your training can help you improve in the long run. Focus on endurance and stamina instead of speed and strength which you can later develop. This way, you can also help your body run for a longer period of time.
Allow your body to recover. Recovery is as vital as the training proper. Your body needs time to heal and rest from muscular and cardiovascular fatigue. Your body is your own indicator if you are already going beyond your limit. Take time to rest to help you feel stronger at the same time.
Aging is said to arise when free radicals (substances formed in the course of normal biochemical processes) accumulate in the body, damaging our tissues and DNA. This damage brings about chronic inflammation and irreversible DNA damage, which eventually lead to age-related conditions such as cancer and heart disease.
While a person’s genes naturally affect life expectancy, health specialists estimate that they account for only about 30% of the difference in longevity rates. Diet, lifestyle, improved health care, and other factors are believed to play a more telling role. Studies show that we can now take steps to slow down aging. A study of overweight people found that those who reduced their calorie intake by 25% for 6 months recorded lower fasting insulin levels and lower body core temperature, both of which are markers of longevity. Here are some tips to slow down aging to live longer life:
Have a meaningful physical activity. Staying active keeps body fat levels down and activates the brain. Studies show that those who are active tended to retain their cognitive function better and longer than those who are sedentary.
Eat right. Loads of fruits and vegetables are rich sources of antioxidants and bioflavonoids known to help neutralize free radicals. Stick to moderate serving sizes and offset your calorie intake by being active.
De-stress. Take time to relax, it maybe meditation, yoga, religion, a cup of tea, or a simple walk in the garden.
Sleep well. Lack of slee increases the risk of obesity and can affect metabolism and hormone production. Aim for 7-8 hours of sleep a night.
Before starting or even changing an exercise program, it is recommended to refer to your health care provider to check if your body is cleared. After this, you can start your workouts gently and slowly, and work up to more aggressive training or play. Begin with a warm-up that should include 3-5 minutes of low-level cardiovascular exercise such as light jogging, brisk walking or cycling, and easy movement patterns mimicking your sports activity. You should then stretch, focusing on the muscles you will use in your exercise routine. Hold each stretch for 20-60 seconds and don’t stretch to the point of pain.
To get the most from your exercise or sports, take effective supplements to help fuel your fitness efforts and burn fat. One of the reasons you are pursuing fitness is to live a safe and healthy life- and you will want your supplements to be safe and effective too. Appropriate weight loss procedures and reliable supplements could indeed help you achieve a healthier body and a more attractive physique. The extra pounds lost may spell the difference between healthy and unhealthy and can make you become stronger, more agile, graceful, and energetic. For both diet and exercise, remember to be consistent and persistent with your choices. The keyword is to make healthy living a lifestyle.
Subjecting your head and neck muscles to prolonged strain can cause them to stiffen, leading to a tension headache. Maintaning good posture and avoiding repetitive motions can help avoid such problems. The following suggestions may also reduce muscle tension:
- Avoid excessive gum-chewing that can tighten jaw muscles.
- Avoiding cupping the telephone between your shoulder and ear. If you use the telephone often, you may want to invest in a headset.
- Try not to clench your jaw or grind your teeth.
- Don’t rest your chin on your chest while reading.
- Keep your computer monitor at eye level.
Glowing and clear skin requires a healthy diet, lots of water, exercise and plenty of rest. Skin crises on the other hand, are caused by a number of things. First, stress triggers skin breakouts and rashes. Exposure to excessive dirt can cause blackheads, whiteheads, and pimples. It is important to wash your face with a mild cleanser at least twice a day. Alcohol and smoking also cause wrinkles, lines, and discoloration so avoid them if you can.
For facial care, avoid using regular soaps as they can leave considerable amounts of residue that aggravate clogging and infection. Rinse thoroughly and refresh your face further after cleansing using a toner to remove any excess cleanser and to help the skin return to a normal ph balance. Exfoliate dead skin cells using a product with alpha hydroxyl acid (AHA), then moisturize (optional if you have oily skin) and finish off with a sunscreen.
Take care of the skin on the neck and chest as well as they are the first to show the telltale signs of aging. Use a facial cleansing cream to hydrate these areas and finish with a facial moisture cream.
Apply a moisturizer for the rest of your body especially the hands, and put on sun block with a high sun protection factor (SPF) when going outdoors or before hitting the beach.
Another great tip to achieve great skin is to load up with fresh tomatoes. The fruit is especially beneficial when cooked as more of the carotenoid lycopene makes it into the skin, where it can limit UV damage to lower skin-cancer risk. Proper care and tomatoes are indeed a great combination to great skin this summer.
Youthfulness and beauty seem to go hand in hand together. As you get older, some beauty spoilers start appearing so it is best to take preventive measures early on to preserve your young and glowing look. Here are wonderful tips that work:
- Get defensive on your skin with a daily SPF. This helps prevent wrinkles, blotches, and protects skin from cancer and other diseases.
- Avoid foods that have anything with a dark pigment like wine, soy sauce and coffee as these may cause yellowish teeth. You may chop on apples, carrots and cucumbers instead that naturally cleanse the teeth.
- Add saltwater fish in your diet that contains high levels of omega-3 fatty acids which help regulate skin’s glow and luster.
The goal is to bring a greater flow of blood to your hair follicle faster and to make your scalp more flexible. You can do this by becoming serious about massage treatments that you do yourself at home. Massage will also help carry away carbon dioxide and waste and speed the removal of oil and dead dells that combine to form debris on your scalp’s surface. Such debris hardens and sticks to the scalp, reducing circulation and eventually destroying hair roots. Often, this debris can’t be seen by the naked eye because it can form in the skin’s pores and be invisible.
With the fingertips of both hands placed firmly on your head, push the skin under your hair in circular motion for about ten seconds, moving from place to place on your head until the entire scalp is covered. Do this until your head tingles and feels warm (from increased circulation). Pay special attention to thinning areas or bald spots. You can’t massage too much and don’t be afraid to rub vigorously.
Next, after the blood is coursing through your scalp, take a clump of hair in each hand and pull on it gently with a smooth, firm motion and hold it for a count of three, then release and repeat until you have “pulled” the hair over your scalp.
Your body needs fuel for exercise, but eating a large meal right before working out can cause discomfort. Exercising muscles draws blood away from the stomach, slowing digestion and causing stomach upset. To avoid this, wait 1 hour to 4 hours after a meal before exercising. The larger the meal, the longer you should wait.
If you haven’t eaten in several hours, however, your fuel tank will be on empty. A small snack (such as yogurt , half a bagel, or a piece of fruit) eaten 30 minutes to 60 minutes exercise will boost flagging blood sugar levels without causing you nausea or indigestion.
Carbohydrate is your body’s preferred fuel, so include whole grains starchy vegetables, fruit, or non-fat or low-fat dairy products in meals and snacks eaten before workout. Liquid meals, such as milk and fruit smoothies, are also an option. Avoid high-fat foods, because they slow digestion. It’s important to drink enough water during exercise.
The great news is science has granted you one more great reason to enjoy your daily cup of coffee.
One answer to keep you youthful through the years is to take a balanced diet that supplies antioxidants.
What’s the big deal about antioxidants? They are nature’s way of protecting the body from physical illness and degeneration by helping neutralize harmful substances called free radicals accumulate naturally at low levels but harmful environmental factors such as too much sun exposure and pollution from cigarette smoke and exhaust fumes can speed up their toxic effects. That includes making you look older than you should.