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BEST EXERCISE FOR WOMEN BY THE BODY SHAPE

If you are a woman and in need of losing weight, then you should do the best exercise for women which not only helps to lose some pounds but also facilitate you to get the better body shape. It means that even though you are single woman, full mother, housewife, or maybe the career woman, you should give certain attention in order to make your appearance stay beautiful and fit. To give a real shot about that, doing routine exercises will be the good choice. It will not only help you to keep the physical appearance in good condition. So, below we have the list of what exercise the woman should do based on the body shape.

The pear body type

It is called the pear body type because the bottom part of your body is bigger than the top. Well, as your body type is pear then you should tone the shoulders and the arms to make the balance look

The best exercise for women with pear body type, you can do pushup. You can do pushup for 15X in one set and rest for 30 seconds. After that, you should repeat that until three sets. Scissors jump is one exercise you can do. Do it for 10 up to 20 jumps. After that you can do the lift-off lunge which is good for the triceps, shoulders, core, thighs, and buttocks. Do that for 10 up to 12 repetitions per leg. And the leg raise will also help you to get good shape of body.

The straight body type

Straight body type means that your body has a very little curve. It is better to add more curves on your waist and arms. So you should find the best exercise for women which are friendly with straight body.

You can do lift-off lunge for 10 up to 12 repetitions for every leg and you can make variations by doing mermaid position. Then do the pushup and leg raise with the help of fitness ball in 8 up to 12 repetitions per set or just change it with the crossover crunch in the same term. The next day will be better to do squat and overhead press in 12 up to 14 repetitions or you can change it with the plank things.

The curvy body type

Curvy body means that the hips and bust look larger than the waist part. Full-body muscle is the best choice you have to make your appearance looks better and balance. Arms and legs are other parts that should be paid more attention.

You can do the lift-off lunge and mermaid for the first day. Make it for 10 to 12 repetitions for each leg. In the next day you can continue with push up and leg raise with the fitness ball and then doing the hundred on ball. On the third day, you can do the tai chi lunge in 10 to 12 repetitions or full set and then complete it by doing side plank with moving knee.

Conclusion

Women have different body type. And different body type has different treatment for losing weight. For getting maximum and quick result, we must know the best exercise for our body type.

Nothing body type are better from the other. We just need right treatment for shaping our body to be good-looking. Right treatment got perfect result. Right exercise got quick result.

#bestexercisetoloseweight

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3 MOST IMPORTANT EXERCISES FOR MEN

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The best exercise for men should give the real shot such as burn the unnecessary fat, lose your weight, build the muscle mass, and of course make better transformation for your body by using the essential exercises. Then those would be the main reason of why every guy in the fitness or gym center looks for the best methods for himself. Besides, the fitness center offers good vibes and energy, many kinds of equipment, and perhaps some programs or plans they need. They will try many ways ranging from train their bodies every day with the equipments in the gym, hire a professional bodybuilder and ask for the guidance up to follow the trends in today.

Well, actually that is such a good try but you will not get the real shot until you try the necessary exercise to build the muscle mass in your body. Below, we have summarized the most important exercise should be done by men and if you have no time then you do not need to worry because these kinds of workout are the fastest and effective either. So, here are the lists.

Pushup

Well, we know that this is the classic one but you cannot underestimate this kind of exercise. Pushup is included into one of the best exercise for men because it will help you to burn fat in the arms and eliminate the unnecessary stuff from your chest. Besides, it will help you to build the chest so it will look so manly. Not only helps to build a big chest, pushup will also contribute to the triceps. If you can master this part of exercise then it will give you benefit such as what the bench press will give to you.

Pull-up

Like the first move, this kind of exercise is also the classic one. There are many benefits by doing the pull-up such as put every muscle in the body in charge and it also helps to develop the bottom part of arms and the abs muscle. If you are looking for the exercise which will help you to develop the biceps as well, then pull-up is the right thing to do. Other than that, it is also good to make your arm bigger and stronger, burn the unnecessary fat, and of course will lead to weight loss in good way.

Arm plank

Arm plank can be done in various ways. It means that you can do some variations of position when do the arm plank. Well, you should make a position like you will do pushup. But for this exercise, you should hold your body weight by using your arms and feet only. It will make your shoulders stronger, help to gain the stability, and build the muscle on the abs. Do not worry, because this best exercise for men will also contribute to build the other muscles in the body such as shoulders, legs, neck, and lower back as well. More time for tension, more muscle you will gain.

Conclusion

That’s easy ways also best exercise for men. You can do that at house, work or park. You just need 10 minutes per day and you will get healthy and day to day your body will make shape. For this ways you don’t need go to the gym. It’s efficient if you busy and need exercise. Just 10 minutes per day you can burning your fat and make shape for your body

#Best Exercise to Lose Weight

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ULTIMATE TIPS TO STAY HEALTHY

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Stay in healthy lifestyle is kind of tricky stuff. Some people cannot survive in that way due to their youth lifestyle. So, before anything happen further, you can prepare your kids with healthy habits since the early age. There are a lot of ways to keep your body healthy and fit. By having healthy habit you also contribute to the health of all organs in your body. Actually, it will not hurt if you try to have the good lifestyle for your own good. Then, below we have summarized several ways you can do to start your new lifestyle in a good way. We believe that everything happens due to certain reason. Then if you want to have good lifestyle, maybe it is your time to improve your quality of life.

Drink enough water everyday

You will find this term in every health advice even your kid will say the same thing. Actually, water is good for your health, considering more than 70 percents of human’s body consists of water. To start a healthy lifestyle you can start your day by drinking plenty of water in the morning. It is recommended to drink a glass of water in the morning before you eat or consume anything whether the morning bread or morning coffee. It will hydrate your body after the long-hour rest in the night. Besides, water will help to push the bowel movement as well. Human needs at least two liters of water per day.

Eat fruits

We all know that fruits have a lot of benefits you will never able to count it one by one. So, whether you count it, you can consume it regularly and include fruits on the must-consume list. It is also advisable to eat fruits in the morning after drink plenty of water and before you consume any other thing. It will clean your digesting organs and absorb toxic in it then throw it away by the urine and sweat. It also helps to speed up the bowel movement in the morning. There are some kinds of fruits based on the characteristic such as watery fruits, dry fruits, and many more. Fruits will nourish your skin as well. Just consume varied of fruit every day to gain the healthy lifestyle.

Doing workouts

Well, workout cannot be eliminated from the to-do list of healthy lifestyle. Doing workout or routine exercises will help you to get great body shape, burn extra calories and unnecessary fat, keep your body moving and produces sweats. You can do any workout based on your available time, conditions, and many more in order to get what you want. If you just lazy to go out, then you can clean the whole house to keep your body moves.

Actually there is no word such as “difficult” to have the healthy body. But people always ignore the step to get the healthy body and it leads to the poor lifestyle. So, we recommend you to combine those three steps to get healthy lifestyle, for your own good.

Get enough sleep

We can’t underestimate sleep. Sleep is really important. According to research from University of Chicago, people who diet with enough sleep time will decrease they fat up to 56% from weight. Otherwise, people who lack of sleep they will lose mass of muscle. And people who stay up night will more hungry at night.

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WHY ARE FAD DIETS SO POPULAR?

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With the obesity epidemic believed to affect 50% of the worlds population, the age of ‘dietary fads’ and ‘lose weight quick schemes’ has jumped to dizzying heights. From the cabbage diet to the Hollywood 24 to the 48 Hour Miracle diet, each of these diet diets all claim to quicken weight loss and increased rejuvenation.

Are they real?

On occasion… Aside from helping you to experience immediate weight loss, mostobese patients have reported minute weight loss reduction of just 1-2lbs before hitting a plateau.

More disconcertingly, once dieters stopped using these fad diets they immediately regained all lost weight.

Are celebrity diets free from risk?

Whilst it is true that some of the top celebrity can help you to benefit from instant weight losses, most cannot be used for the long term

Depriving your body of essential nutrients required to ensure your body is working at maximum levels, many involve cutting your calorie consumption to below 1,000 calories a day – if not less – more than half your allowance.

Accompanied by heavy sessions in the gym and unrelenting calorie checking, celebrity diets run the health risk of causing you to feel quezy, tired, unable to concentrate and more worryingly prevent your body from working properly – All of which are bad for your health.

Are they easy to spot?

Easier than you imagine…Offering you a ‘quick fix’ solution to your weight loss concerns, you can often tell a fad diet by their:

• Too good to be true claims • Minimal of clinical casestudies • Elimination of one or more of the five recommended food groups • Recommendations from studies without reviews from other researchers

When choosing a diet or dietary pill, it is imperative to deeply study their studies first before including them into your eating habits. If there are no clinical studies or proof that they can promote safe weight loss results, then they are properly fake.

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CARDIO MACHINE: WHICH ONE BURNS THE MOST CALORIES?

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Whether you are new to the gym scene or you’ve been a regular face at the gym for years, it can be confusing trying to figure out which machine to use for your cardio workout. While there are numerous benefits to enjoying a regular cardio workout, including reduced stress levels, improved heart and lung health, and more, one of the biggest benefits that keep people engaged in a regular cardio workout is weight loss through burning calories. So while you are trying to figure out which cardio machine to use today, the big question remains – which one burns the most calories?

Treadmill

Love it or hate it, there’s no denying that the treadmill is one of the best choices for an intensive, calorie-burning workout. A person weighing about 145 pounds can burn about 600 calories by keeping up a decent jogging pace on the treadmill for thirty minutes. One of the drawbacks for the treadmill is that the impact of running is often hard on the knees and back. However, take heart in knowing that even a brisk walk on the treadmill can burn approximately 100 calories per mile! Hint: increase the incline for a more intensive workout.

Elliptical Machine

Elliptical machines provide you with an excellent cardio workout with far less impact than running on a treadmill. With different types of machines set at different resistance levels and inclines and offering workouts with and without arm movements, it is somewhat tricky to lump generalize the calorie burn of these machines However, generally speaking, a 145 pound person can expect to burn about 300 calories with a thirty minute workout using arm movement as well.

Stair Stepper

The stair stepper is a favourite machine for many gym members. This machine offers a somewhat less strenuous workout than the treadmill and the elliptical due to the fact that it engages only the lower body. With an hour on the stair stepper at a moderate pace, an average person can expect to burn about 450 to 500 calories.

Rowing Machine

The rowing machine is not a very popular machine. In fact, unless you are an avid cardio enthusiast, you may not even notice the one or two rowing machines your gym likely has. This machine offers a great workout that focuses on the full body, and offers the equivalent calorie burn of a run on the treadmill. Burning about 600 calories per hour, rowing also is easier on your knees but may cause some back pain if you are not used to working out on this machine or have a weak back.

Stationary Bikes

Stationary bikes are popular machines for those who have knee pain, back pain, or who otherwise are looking for a good cardio workout with the least impact to the joints. While the impact on  your joints is less, the calorie burn for this machine is also less. An average-sized personal will need to travel four miles on a stationary bike just to burn 100 calories. Increase the resistance on the bike for a great calorie burn.

Conclusion – Action Plan

Your first thought upon reading this article may be to pledge wholeheartedly to hit the machine or two that offer the greatest calorie burn on a regular basis. However, to get the greatest benefit from your cardio workout, make plans to vary your routine. Vary your workouts between short, intense workouts and longer, less strenuous workouts. Also vary the machines you use, and plan to use two to three different machines over the course of a thirty to sixty minute cardio workout. You will see the best results and enjoy your workout better when you add some variety to your workout.

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MAKING TIME FOR EXERCISE-TIPS TO HELP

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If someone announces that there is enough time for everything, the world will dump the person as mad. This happens naturally because time is a luxury for most of us.  However, it does not give anyone the excuse to leave health in the backseat. To be honest, lack of time is a myth. All you need is a willingness to organize your life.

Making time for exercise

If time is a restraint in your fitness efforts, the following insights will definitely help.

1.       Join an online fitness program

Do a research on fitness programs available online. Narrow down the results as per your tastes and preferences. Shortlist a few and choose the one that fits within your budget and requirements. It is also recommended that you go for longer and shorter versions of the same program. This will help you exercise as your time allows.

2.       Leave your car at home

There is no doubt; running and walking do wonders for your body. But, this too may appear a luxury for someone with hundreds of commitments to fulfill. In such a situation, you can leave your car at home and run or walk to the office. People say that they usually reach the office earlier than when using their car. When you walk, you don’t have to watch for traffic signals. You will also contribute towards protecting the environment and save fuel.

3.       Remember, even small changes matter

This is an area where millions fail miserably. Understand that even half an hour spent thrice a week will benefit your health. You can increase the duration as and when you feel comfortable.

4.       Regulate your time with television

Surveys show that an average American wastes up to thirty hours a week watching television. Most of the time, the programs are boring. Even the commercials may not appear interesting. You just sit there looking into the distance. Don’t let TV carry you to a distant world. Prepare a list of the programs you enjoy and spend time only for them. This alone will give you enough time to exercise.

5.       Follow a balanced meal plan

This is another complaint people often say. They live under the wrong notion that a nutritious meal is a time-consuming affair. The truth is that having a healthy meal is a lot easier today. Have a meal replacement shake. You can choose the nutrients you need and buy supplements accordingly. Just see to it that you have your doctor’s permission when introducing changes in your diet.

6.       Wake up early

If you are a parent, morning is the busiest time of the day. Still, even this storm does not have to rob you of your right to stay fit. Wake up half an hour earlier than usual. Spend just 20 minutes to do an exercise you enjoy doing. This is sure to appear a daunting task for a night owl. However, a small adjustment in your sleeping pattern will work miracles for your body.

Truly, even the busiest day is no excuse to compromise your health. Just remember these points; making time for exercise is easier than you can imagine!

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5 TIPS TO HELP GET YOU IN THE RUNNING

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There exists no difference of opinion among experts in one thing; running is a powerful exercise. Once you get the habit, you simply cannot afford to sit back. It has that intoxicating effect on a person. But, there may be times when you find yourself unable to move beyond a certain speed limit.

Envying your role model is not a good idea. It may even force you to bid farewell to your newly acquired habit. Fortunately, running faster and longer is not that difficult.

Tips to help get you in the running

Begin your efforts here by knowing your speed. You can use a stopwatch or any similar device for the purpose. Run for a mile, calculate your speed and work on it to improve. Just make sure that you are running on a flat purpose. The best option is using a local track.

Here are a few additional tips to help you in this regard.

1.       Learn the proper technique

This is the first thing you should do when you plan to cultivate this habit. Let your upper body stay relaxed and steady. When running, your mid-foot under the hip should land on the ground. See to it that you are not swinging your arms sideways. They should swing backward and forward at a 90 degrees angle.

2.       Make stretching a routine

Experts offer contradicting advice on stretching before running. But, they agree that making it as part of your daily routine works wonders. It increases flexibility and protects you from injuries. However, doing it just before running is generally discouraged.

3.       Use the power of your arms

Know that when running, your feet follow the movements of your arms. Start by throwing your arms to the back as hard as possible. When you do it, you get benefited from the elasticity of your shoulder. Automatically, you are able to run faster.

4.       Try to mix speeds

You may feel tempted to start at the fastest. But, experts say that beginning slowly will improve your speed. Start at the slowest, increase it gradually and run the fastest when the finishing point comes to sight.

5.       Enjoy a hot bath

This is a must if you want to work on your speed. Soaking your legs in warm water relaxes muscles and helps them recover faster. Showering is not that effective. Still, it will do fine if having a bath is not feasible.

6.       Drink lots of water

Drinking water is a must when you are not exercising. This becomes all the more important when you do high-impact workouts like running. See to it that you are drinking at least eight glasses of water a day. You don’t have to drink all at once. Just maintain a constant supply.

7.       Try to run longer

Speed is key to success for a renowned runner. However, this will never work for a beginner. Focus on your endurance before trying to increase speed.  When you are confident enough here, you can start working on your speed.

Add these guidelines to the search results from Google with the keyword “tips to help get you in the running.” You are in for a pleasant surprise!

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MAKING EXERCISE MORE ENJOYABLE AND FUN-HELPFUL INSIGHTS

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A workout routine for a majority of people is a form of severe punishment. They start it when it is too late; when doctors prescribe the same. The moment obesity gives way to a healthier physique, the health-consciousness vanishes into thin air. However, this does not have to be the situation all the time. Know how to love exercise; you will stick to it and would lead a healthy life.

Making exercise more enjoyable and fun

The first step towards making your workout routine enjoyable is an honest self-analysis.  Prepare a list of the physical activities you enjoy doing. If you are an avid explorer, have a bike ride for a few minutes. If you do it regularly, this alone will contribute much towards your fitness goals. Walking and exercising in the company of nature are two other options you can try here.

Combine this with these tips and enjoy the journey towards a healthier you.

1.       Have a friend

Let a friend accompany you during your trip to the gym. This will make sure that you are able to interact with someone while exercising. Just see to it that your friend is keen to stay fit.

2.       Start slow

This is the most repeated advice you may come across when doing a research here. Still, it is the most ignored thing. People get overly excited when doing exercise and stress themselves out during the first day. Quite naturally, they will start feeling exhausted leading to lack of motivation. Be kind to your body. Start slow. If walking is your choice, walk just a few miles twice or thrice a week. Increase the duration and time when your body asks for it. The patience will help you enjoy your workout session and stay on track for life.

3.       Avoid setting goals

The advice may appear strange. But, know that setting goals will actually drain your energy. Consequently, you will lose your interesting in exercising within no time. Just enjoy the moment and don’t think long-term. When you love what you do, you are sure to exceed even your wildest imaginations in the matter. If setting goals is a must, it should depend on your effort, not duration.

4.       Consider doing yoga

Studies reveal that yoga offers numerous health benefits. It relieves you from stress and refreshes your mind. Experts even say that yoga is the most powerful painkiller you can find on earth. You may find it difficult to stay focused for a few days. But, the benefits themselves will motivate you to maintain the routine.

5.       Bring variety

Repeating the same exercises all the time is no doubt boring. When getting ready for your workout session, explore the Internet. Look for interesting changes you can introduce. Learning something new is always good. It will nourish both your mind and your body.

Finally, search on Google with the keyword “making exercise more enjoyable and fun.” Accept the tips you feel would produce results. You can also seek advice from an expert.

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4 BENEFITS OF ONLINE EXERCISE PROGRAMS

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Time and money always play a crucial role when it comes to personal health. For a majority of people, this often stays at the backseat. If you belong to this group, there is good news; online exercise programs.

Virtual vs. direct fitness training

The job of locating a personal fitness trainer is quite simple. You just have to visit a few gyms in your area. Even then, the popularity of online workout programs is increasing in popularity. A search for the reasons would come up with the following conclusions.

Benefits of online exercise programs

Utmost flexibility is the greatest advantage virtual fitness classes offer. You don’t have to stick to a specified timeframe. You just have to choose a schedule and stick to it. They also relieve you from the stress of buying expensive equipment designed for the purpose.

Your decision to go online to stay fit also comes up with the following perks.

1.       It is cost-effective

Visit any gym in your locality; it will charge up to $100 for a one-hour session. On the other hand, a twice or thrice a week session in the virtual world will cost you just $600. The amount may vary depending on the kind of program you choose. Still, it is definitely far less than the amount you will spend if you go for direct training.

2.       You get Individual attention

An online training program gets updated as you go along. This gives you the opportunity to stay fit in the safest way possible. There are also trainers who offer video monitoring facilities. The facility allows the trainer to track your progress in person.

You also get advice on diet and other health issues. This is never possible if you go to a gym. The trainer you choose may be an expert. But, his expertise is sure to be limited to one field.

3.       You get help from the beginning

The first hurdle a budget-conscious fitness geek faces is the difficulty to design a program. This becomes a true joy if you decide to opt for virtual fitness training. The coach stays with you from the beginning and helps you outline a program you will enjoy. Remember, this is a must if you want to stick to a healthy weight loss plan.

4.       Avoid the gym

If you are a beginner in the field, the atmosphere of a gym may overwhelm you. When you go online, you don’t have to worry about such awkward situations.  Start exercising at home and visit a health club only when you feel confident about yourself. You are even able to avoid gym completely if that is what you prefer.

Conclusion

Benefits of online exercise programs are there in plenty. But, these are meant generally for self-motivated persons. If socializing is a must for you, virtual training may not produce the desired results. However, experiences teach that joining an online forum here will work miracles.

Join an online fitness program and stay healthy at your own convenience.

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4 WAYS TO MAKING TIME FOR EXERCISE

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Benefits of staying active is common knowledge. But, the trouble with a majority of people is lack of time. The situation applies especially for women. They tend to take up multiple tasks at the same time. Taking care of children, working, training; the list is endless. This mind-boggling routine naturally leads to the conclusion, exercise won’t fit anywhere in one’s timetable. If you belong to those who believe this misconception, you are simply fooling yourself.

Try these five tips and you will understand one thing; lack of time is not an excuse to invite avoidable health issues.

Making time for exercise

Do the following to stay fit even in your tight timeframe.

1.       Cultivate the habit of exploring

Exploring your locality along with children or husband is real fun. If your son or daughter is an infant, let it enjoy some fresh air in a stroller. When your children grow up, you can ask them to bike for a few minutes or leave them at home. Spend some quality time with your husband or make it a time to relieve yourself of the stress you experience.

2.       Wake up early

There is no doubt to the fact that 7-8 hour sleep is a must if you have to complete your daily chores on time. However, making a few adjustments will add up to your fitness regimen. To be honest, your body will thank you for it. Try to go to bed wearing the clothes you wear during your workout session. Set an alarm. The moment you wake up, get into your exercising mode and sweat out your pending diseases.

3.       Understand the financial benefits

Working out on a daily basis offers numerous health benefits. It improves your immune system, slows down the process of ageing and protects your heart. Calculating the hundreds of dollars you can save if you ward off stroke and other troubles itself should motivate you to stay active. Combine them with relief from stress and quality sleep, you improve your productivity. This in turn increases your potential to earn. You not only save big, but also take your sources of revenue to the next level.

4.       Stay offline for a while

Counting the hours you spend with media is sure to surprise you. Make a few adjustments. Regulate your time on Facebook, in your inbox and watching TV programs. The process will give you at least one hour extra. Make use of this time to take care of your fitness. You are sure to get up to 40 minutes even on the days you claim to have a tight schedule.

5.       Enjoy your lunch hour

Walk or bike for a few minutes during your lunch hour. When exhausted, have a few pieces of vegetables and a protein shake. You can also keep some nuts or dried fruits as healthy snacks. Doing this will make sure that you are not over-eating after your lunch.

Making time for exercise may not be that easy. But, it is never unattainable.

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KEEP FIT FOR LIFE AT ANY AGE-GUIDELINES TO FOLLOW

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The Internet is filled with advice on staying fit for life. At times, it can be quite confusing for an average person looking for simple ways to attain this goal. But, the truth is just the opposite. Staying fit for life at any age is quite simple. All you need to do is to remember these pointers.

Keep fit for life at any age

The first thing you should understand if you want to stay fit for life is that procrastination is your fiercest enemy. The weather may be dull. You may not have had your energy drink. Whatever is the scenario, you have to keep moving. Physical activity is the best way to enjoy a long and healthy life.

These additional tips too will help you a lot in this regard.

1.       Don’t let the abundance fool you

Choices abound in number when it comes to staying fit. For instance, the options available in a gym are sure to confuse even a well-informed beginner. The feasible thing to do is to prepare a plan in advance. Do your own research or seek recommendations from friends and family members on what would work for you. Do not ever ignore your personal preferences and requirements. Visit a gym armed with this insight and you will know what you have to do. Wandering aimlessly is sure to affect your determination if you are a beginner.

2.       Be willing to be trained

The advice applies to older adults who turn to exercises wanting to age healthy. Understand that adding just numbers to your pushups or strength-training sessions are not going to help. Give priority to quality to quantity. Knowing what will work for your body is going to be a tough job if you decide to be your own boss. Let a professional evaluate your physical condition and give suggestions accordingly.

3.       Serve humanity

If you are someone who pities yourself for an early retirement, there is a powerful way to boost your self-confidence; volunteering. Hospitals, charitable organizations and meals on the wheels programs are just a few among the plenty of opportunities available here. Experiences teach that volunteers are the ones who benefit the most from serving others. They get a balanced perspective of their sufferings in life. This in itself is a life-saver for many. Try to find your skills and your passion. You are sure to look forward to the next day at the end of each one.

4.       Maintain a healthy diet

Have compassion for your body at least in its fast-decaying state. Include as many vegetables and fruits as possible in your daily meal. In fact, the variety should be such that it should complete a rainbow. Drink lots of water and minimize empty-calories like soda. You should also abstain from processed items and sugary foods.  Replace red meat with their lean variants.

There are lots of things you can do to keep fit for life at any age. Just begin with the pointers given above.

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4 TIPS TO HELP GET YOU IN THE RUNNING

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Running is such a great exercise that once you get the hang of it, you will never feel like quitting. The faster you run, the more your brain starts producing those “feel good” hormones. You will begin to feel that there is something great that motivates great runners and you find yourself striving for it without you noticing the change. But, the time until this exercise becomes your habit is crucial.

You can definitely use your will power. However, that alone is not going to help you if you are not someone blessed with superhuman determination. Fortunately, making running a part of your daily routine is not that difficult. Try these tips.

Tips to help you get in the running

Know that planning with a long-term perspective in mind is a must to cultivate a new habit. Running is not an exception. Set aside a time, outline the ways you should reward yourself if you succeed and plan a motivation. The accompaniment can be anything, an audio program to encourage you or good music to energize you; choices are in fact limitless. Combine the following tips with this and you will stay fit all your life.

Start in the morning

You may be fully convinced that running is good for your health. But, commitment towards family and other responsibilities make it impossible for you to maintain the habit. The practical approach is to practice it in the morning. Doing this will make sure that you are able to take care of your health before the day’s commitments start kicking in.

2. Have lots of vegetables

Vegetables are low in calories and rich in nutrients. They also contain anti-oxidants capable of helping you recover fast after a workout session. This is a must for you to be strong enough to maintain the habit. You don’t have to stick to the few people recommend as the most nutritious. Introduce as much variety as you can and enjoy your diet.

3. Let a friend support you

Discuss your plan to make running your habit with your best friend or your family members. They will have lots of valuable insights that you can benefit from. Besides, being accountable to others is the best way to stay motivated in your fitness journey. Let your family members monitor your progress and enquire about it at regular intervals. You can also join online support groups designed to help beginners.

4. Don’t stress out your body

It so happens that people get over-enthusiastic at times. They run as much as they can and end up feeling tired. Start small and increase the duration and speed gradually. If you are a person not habituated to running, don’t force your body to do it every day. Be kind to yourself; twice or thrice a week will do to start with. Let your body suggest you to improve it as and when it is comfortable.

You can also research on your favorite search engine with the keyword “tips to help get you in the running.”

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TIPS ON MAKING EXERCISE MORE ENJOYABLE AND FUN

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There exists no doubt among experts and laymen alike on one thing; exercising is a must to enjoy a disease-free life. Still, people often complain that they don’t have time to work out. It may be true. But, studies show that most of them hide the fact that they do not like exercising. For them, it is boring and is a necessary evil. However, working out does not have to be a severe punishment meant to help you get rid of certain health issues.

Try these tricks and you will start looking forward to your workout sessions within a few days.

Making exercise more enjoyable and fun

Begin your attempts here with an effort to find what you love most. If you love exploring your neighborhood, make it a habit. Walking is known to work wonders for someone trying to stay fit. You can even go for a few hours of bike riding to roam around in your locality. Studies show that biking at a speed of twelve miles per hour will burn up to 700 calories within an hour. Add these tips and exercising will become a fun activity and a part of your life within no time.

1.       Try a fitness application

Fitness apps are there in plenty. Just do a research and you will get any number of them. They are designed to help a health-conscious person keep a track of fitness. If you go for a reliable one, it will have instructions on when to start or stop doing exercises. Playing music in the background too is known to make workout session an enjoyable one.

2.       Start small

The advice applies to those who haven’t done any exercise for long. You have to train your brain to link working out with something you love. Enjoy as much as you can, try to take out the funniest workouts you can find to begin with. As your body gets accustomed to it, you can increase the duration or move forward to high-impact ones.

3.       Have a friend

Self-motivation is a difficult thing especially when it comes to staying fit. Find a friend who can accompany you to your choice health club or gym. This will make sure that you have someone to talk to when working out. It will also help you are staying motivated all through the session.

4.       Include yoga in your workout routine

Studies show that yoga offers numerous health benefits. In fact, it is the best way to relieve stress and refresh your mind. All you have to do is to know what you need and choose the type of yoga designed for it.

This is a small overview. Understand that every individual is unique. The trick that worked for one person may not work for the other. Know your personality, do an in-depth-research accordingly and choose the exercises you love most. After all, making exercise more fun and enjoyable is a must if you want to stay fit. There is no effective alternative for a well-planned workout routine for a long and healthy life!

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TOP 4 BENEFITS OF ONLINE EXERCISE PROGRAMS

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Personal fitness trainers are there in great numbers. In fact, finding one is as simple as visiting a health club in your area. Even then, online exercise programs are increasing in popularity with every passing day. A research on the reasons will definitely lead you to the following conclusions.

Benefits of online exercise programs

The greatest benefit of online workout sessions is convenience. You get an exercise program designed in accordance with your time. If your choice falls on a reliable one, it will get updated on a weekly basis. This helps you evaluate your progress and move forward accordingly. When it gets combined with the many other benefits it offers, you are left with no choice, but to stay fit. Given below are a few of them.

1.       It works!

Surveys show that online exercise programs actually give results. To be truthful, the studies reveal that they are far superior to one-to-one training sessions. All you need to do is to determine what to achieve. You should also be willing to set aside a few minutes for the purpose.

2.       Cost-effective and extensive

Online training sessions are quite affordable when compared with their direct versions. Besides, you get a team of experts to help you handle all the issues you may come across. Contact any number of general trainers; you will understand that all of them have only limited knowledge. Most of the time, it will be confined to the field they choose.

When you decide to go online, you opt for a vast source of information. Advice on your meals, motivational affirmations and tips on health care are just a few to mention.

3.       Great many tools

It is almost impossible for a personal trainer to have all the tools you need to stay on track in your fitness efforts. This never happens if you go online. The Internet abounds in various free and paid tools capable of producing great videos and tutorials. Getting the most from them is as simple as spending just 30 minutes from your daily routine.

4.       You avoid the gym

The prospect of going to a gym is not going to sound attractive for a beginner in exercising. An online program lets you avoid the confusion of entering into a new world with no first-hand experience.  Choose a program, learn the exercise and practice them in your own living room. You can even decide to go to a gym when you feel confident that you can handle an exercise session on your own.

Conclusion

The benefits of online exercise programs are many. But, they may not be the ones for you if you are not a self-motivated person. Being accountable to your friends and family may help. Still, lack of supervision is going to affect your performance. There are exceptions. Do a thorough research and get an online program where the mentor can monitor your progress and suggest changes accordingly.

Go online and get the body you want at your own pace. All you need is the willingness to discipline yourself for a while.

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MODERATE EXERCISES TO FITNESS- EXERCISE WITH PLEASURE

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In order to keep weight issues in check and also in order to reduce cardiovascular disease risk and diabetes, physical activities are very important. While loss of weight is related to decreased intake of calories, physical activities help in preventing issues of regaining weight. People tend to try hard exercises for rapid weight loss but it is not recommended as it can lead to injuries. People should start with slow exercises and slowly increase the exercise intensity.

What does moderate exercise mean?

Moderate exercises are those physical activities which increase the heart and breath rate moderately like 50-60 percent than what it is doing the resting period. Body sweating takes place in these exercises but people do not get exhausted. Moderate intensity exercise like regular brisk walks have good health benefits and are sometimes more beneficial than rigorous workout regimes. Experts recommend people to do moderate intensity exercises 30 minutes daily for 5 days a week or do the same for 150minutes per week. Some studies suggest that in moderate intensity walking, people should take 100 steps in a minute thus translating it to 3000 steps in a 30-minute walk.

Moderate exercises to fitness

Some moderate intensity workouts which people can do for keeping themselves fit are:

Brisk walking: people should walk for 30 to 45 minutes briskly so that their heart rate and breath rate increases and sweat breaks out. Walking is a very good cardio exercise. People can keep pedometer with them for keeping a track.

Easy jogging: another good cardio exercise which can be done at moderate intensity is jogging. People can jog few kilometers at an easy pace or can do spot jogging for a designated time.

Walking in a treadmill at moderate speed: people can walk slowly for a longer period of time on the treadmill regularly and can increase their speed moderately with time. Walking in the treadmill allows people to monitor their calorie loss count and also helps them to monitor their heart rate.

Cycling: people can cycle uphill at a moderate speed for about an hour daily or they can also do spot cycling at a moderate speed.

Swimming leisurely: swimming is a great exercise for weight loss and for cardio. People can enjoy time in the water and also be fit.

Playing outdoor games: outdoor games like tennis, basketball, football, and volleyball are great moderate intensity exercises.

Other activities

Some of the common daily activities which people do not consider to be forms of exercise but amount to moderate exercises to fitness are:

Washing one’s vehicle for an hour

Mopping and cleaning the house floors for an hour

Gardening like digging the soil, raking the leaves, hoeing or weeding by bending and pushing the lawn mower

Washing one’s clothes for 30 minutes

By doing regular household chores

By doing recreational activities like dancing or playing

By taking one’s dogs for a stroll

By pushing a child’s stroller while walking or by playing with the children

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MODERATE EXERCISES TO FITNESS

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If you are finding it difficult to lose weight and got frustrated trying various exercises and treatments, then you can do moderate exercises because it helps you to stay fit and shed excess calories.

Individuals who would like to lose weight have to do exercise on a regular basis. You have to participate in moderate exercises to fitness at least 5 times in a week to lose excess calories.

Gardening

Gardening for about 30-45 minutes is a great way to relax and enjoy.

Walking

Walking helps you to stay fit and boosts your metabolism rate. You can do this exercise for about 30 minutes.

Volleyball

You can also play volleyball for 45-60 minutes as it keeps your mind active. It is better to speak with your doctor and get suggestions from your doctor before participating in any sport because it not only keeps you on a safes side, but also helps you to stay fit.

Football

You can also play football game with your friends for about 45 minutes. This game increases your blood flow.

Dancing

Dancing helps you to stay happy, relax, and shed excess calories within a short period.

Jogging

Jogging is another exercise there for you to burn more calories to stay fit.

Jumping jacks

Jumping jacks are another type of exercise which you can do to lose weight.

Swimming

You can also swim because it helps you to burn more calories within 30 minutes and get rid of various disorders.

Weight lifting

You can also lift some weights as it helps you to get rid of your tummy fat within a short period. You can also do some pushups to lose weight. This exercise not only helps you to have a perfect body shape, but also helps you to build your body muscles.

Jumping rope

You can also do this jumping rope exercise to lose weight as it boosts your blood flow. Try to jump for 1 to 2 minutes in a row because it boosts your blood flow and helps you to stay fit.

Running

You can also participate in a 5k run program because it helps you to burn more calories.

Step Climbing

It is also a great exercise to get rid of tummy fat within a short duration.

Cycling

You can also do cycling as it increases your blood flow and helps you to shed excess calories.

Change your lifestyle habits

Individuals who would like to lose weight have to change their lifestyle habits and eat foods which are rich in vitamins and minerals because it promotes overall health. You have to never skip your meals because it keeps your digestive system healthy.

Various resources are there online from where you can get information related to the moderate exercises you can perform to lose weight and fitness tips quickly within minutes. However, it is better to get an appointment of your doctor and tell what you are expecting because it makes it easy for your doctor to suggest whether you are eligible to do those exercises or not.

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BENEFITS OF RESISTANCE TRAINING: STRONGER MUSCLES AND BONES

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Also known as strength training or weight training, resistance training is the type of exercise in which there use of resistance like weight lifting or sprinting for contracting the muscles. This type of training helps in building body strength and in increasing the size of skeletal muscles. It is an intense training which focuses on power.

Although sports like tennis and racquetball are considered resistance training as they use maximum exertions, weight lifting is considered to be the best type of this exercise. Experts recommend the

Principles of resistance training

Basic principle of the training is to make the muscles of the body work in order to overcome any kind of resistance force consistently so that over a period of time the muscles become stronger.

Another principle of resistance training is to include a variety of exercises in the workout routine so that the muscles get challenged, adaptive and strong.

Experts recommend people to workout intensively two to three times per week. The key to success is to do the exercises repeatedly. This training program improves functionality of the bones, increases muscle, ligament and tendon strength and also increases density of the bones.

Elements of training

The various elements of resistance training include a variety of exercises like aerobics, balance exercises, flexibility and strengthening training sessions. Different weights are used for strength training sessions. Each group of exercises are done in sets and they are continuously repeated.

Few things to remember

It is very important to take rest in between the sets and the duration of rest depends on the workout intensity.

It is very important to give recovery time to the body as the muscles takes time to repair and adapt. One should do warm up exercises like walking, cycling and stretching exercises before starting with muscles strengthening exercises.

Benefits of resistance training

People can achieve many physical and mental benefits through this type of training. Some of them are:

It helps in toning and improving muscle strength: resistance training exercises especially lifting of weights are beneficial for increasing muscle mass. This training helps in increasing the endurance strength of the muscles and also helps in keeping the muscles toned.

It is beneficial for the bones: the chances of osteoporosis declines as the density and strength of bones increases through these exercises.

Helps in increasing stamina: through regular exercises the body gets stronger and the feeling of tiredness reduces.

Helps in managing weight and in weight loss programs: with time and regular exercise people gain muscle and the metabolism rate of the body increases and people lose body fat fast.

It helps in preventing or controlling chronic health conditions like diabetics, obesity, heart risks, back and joint pains.

The exercises are beneficial for improving overall sense of well-being and also help to curb depression as people’s self-confidence gets a boost.

The other benefits of resistance training include: improved posture and body balance, good management of pain and improved mobility, less chances of injury and a good night’s sleep.