#aerobic exercise examples

[a-d-nox]

web of wyrd: the heart charkra

the numbers we are focusing on today are based on the green bubbled numbers in the web then the sum of the two equal your emotional number - ex: as you see above and in previous charts, my energetic number is 22 and my physical number 21. so to get the emotional number i have to sum the two: 22 + 21 → 43. recall that numbers must be summed a second time if they total 43 (i.e. 4 + 3 → 7) and above.

but what does this number mean?

the chakra set we are examining is the heart chakra (anahata); it signifies our love, feelings, sincerity, compassion, altruism, patriotism, duty, ability to feel, awareness, acceptance, and spiritual values. bodily it governs our heart, circulatory system, breasts, respiratory system, lungs, and ribs.

so let's talk about some examples:

7 - the chariot

physically 7s are hardy people. this arcana is ruled by cancer so naturally these people have tough ribs, like a crab shell, and it is likely that they have bigger and/or denser breast tissue due to cancer being ruled by moon. however, they might have very delicate lungs and a fragile circulatory system. these people aren't made for running because of this - it is just too hard on their bodies. try to aim for a lighter aerobic exercise like water aerobics, wall sits, swimming, tennis, etc.

energetically 7s are often very altruistic - they rally when getting things done for the greater good. they tend to be very selfless - they know what it is to be in charge and have people looking up to them and trusting them to do what is best for them. they don't do anything lightly; they like to have a plan and reason - but when they are out of balance, they can be very impulsive or too hesitant. mainly they have a strong sense of duty - they are one hundred percent the people who will serve their country because it is "their duty to protect their country". they are very patriotic in that regard. they value forward movement and intention - they feel it is important to continually progress for the betterment of the future.

7s emotionally are very guarded. they don't easily share their feelings. they have a lot of love to give, but they can easily frighten people with their defensiveness and emotional remoteness. cancer's, and thus charioteer's, have a hard exterior but a soft interior. they are guarded and defensive for a reason - they are protecting themselves. these people tend to have large emotional wounds that originate in childhood - from that moment on, they dress for war when dealing with emotional situations and situations where they can potentially get hurt emotionally. they are very aware of others emotions which is why they tend to make their intentions incredibly clear.

21 - the world

21s physically have great breasts - it is like the card itself; they enjoy being braless. it is something about this card though - it sort of reminds me of cancer awareness ribbons. maybe it is a cause they support - heart, breast, or lung cancer research - or maybe someone close to them struggled with the disease. this is a card of celebration after a long fight/journey, so maybe they themselves have experienced some form of chest cancer. in time all wounds heal given the card. something else i noticed with this placement is that these people really consider chest surgery - i wouldn't be surprised to find this arcana on this charka for people who had breast augmentation or removed a set of ribs.

energetically 21s want to see the world flourish and improve. they are often very involved in the realm of politics and search for candidates that are willing to get things done in their country. they want people in charge who are mature and responsible. they want someone like themselves in other words. other then that, they empower others and generally want to see others rise up - they are the best cheerleaders a person could ask for. frankly, this is a great leader in general because they want what is best for the people who look up to them.

emotionally 21s experience a very wide range of emotions. emotionally they are extremely vulnerable and don't fear what the world sees from them emotionally. they have been through a lot and fear nothing when it comes to expression and sharing. in fact, they enjoy letting others know how they feel because it sets them free in a way. they are very emotionally mature and tend to take into account how others react to their reactions and how they can best articulate to others how they feel.

22 - the fool

22s physically remind me of either good or poor circulatory flow. uranus is the ruler of this arcana and has the tendency to mix things up. these people could have a rare blood disorder, a lack of an rh factor, need to take medication for rh factor when pregnant, etc. you can never predict what is going to happen where this person's blood is involved. they also have a tendency to get stitches in their side or feel like there is a sharp pain when breathing. and not to be extreme but i have seen these people break a rib (especially, the floating one) and/or have a sudden heart issue, like a cardiac arrest.

energetically 22s are willing to try anything once. altruism is something they do once, but if they see that they are being used for their generosity, they are quick to cut ties. they are easily blind to being used at first, but as soon as they see it, they will leave and aren't afraid to go ghost. they aren't the most patriotic person - often they will dream about leaving their home country. these are not the type of people to be relied on in terms of duty; they can either be extremely flighty or they will do what is expected of them before it is asked.

love is blind - emotionally 22s are the type of people who take a chance when it comes to romances. they have a tendency to let people back into their lives because they believe that change is possible and that it is never too late to start again. they listen to their heart more than their intuition at times; which can be a dangerous game because they often associate the two together then they wonder why they can't trust their intuition.

like what you read? leave a tip and state what post it is for! please use my "suggest a post topic." button if you want to see a specific pac/pile next. if you'd like my input on how i read a specific card or what i like to ask my deck, feel free to use the ask button for that as well.

click here for the masterlist

click here for more web of wyrd related posts

want a personal reading? click here to check out my reading options and prices!

© a-d-nox 2024 all rights reserved

[elicathebunny]

NEUROPLACISITY IN DEPTH.

(The content isn't mine but all complied into one big post, links are connected to the sources)

How do I re-wire my subconscious?

You re-wire your subconscious mind using NEUROPLASTICITY.

Neuroplasticity, also known as brain plasticity or neural plasticity, refers to the brain's ability to reorganize itself by forming new neural connections throughout life. It involves the strengthening or weakening of existing neural pathways and the development of new synapses.

This means you can re-wire your subconscious by building NEW PATHWAYS that become STRONGER than the old ones

I'd like you to start with understanding the importance of BDNF - Brain-derived neurotrophic Factor (BDNF) is a vital protein for neuroplasticity, acting as a linchpin in the adaptive processes of the brain. It supports facilitating synaptic plasticity through mechanisms like long-term potentiation (LTP) and fostering the formation of new synapses. You can increase your body's BDNF by:

Engage in regular exercise, particularly aerobic activities, to significantly increase BDNF levels and promote neuroplasticity.

Maintain a balanced diet rich in omega-3 fatty acids from sources like fatty fish and flaxseeds to support elevated BDNF production.

Prioritize adequate and quality sleep, as insufficient sleep has been linked to decreased BDNF levels.

Implement stress management techniques, such as mindfulness meditation and relaxation exercises, to positively influence BDNF secretion.

Breathwork and meditation are great options.

Understand the importance of regulating your nervous system - You must be able to regulate your nervous system to build neuroplasticity. This is because neuroplasticity may be hindered when the body is in a heightened state of stress or arousal (sympathetic dominance), characterized by increased heart rate and elevated cortisol levels. Breathwork and meditation are an incredible way to do this. Psych central

Take new routes: Every new experience has the potential to enhance your brain’s ability to change. Travelling, for example, can help. Our brains are forced to stop auto-piloting in an unfamiliar environment like a new city. Research from 2013 shows that novelty and challenges can enhance cognitive function. So, technically, you don’t have to leave your town to promote brain plasticity. Consider finding alternative routes to your daily commute. Try that new coffee shop or restaurant around the corner. Go around your desk in the opposite direction that you typically do.

Move: A 2018 literature reviewTrusted Source showed that physical exercise can promote neuroplasticity in general. Activity is beneficial for many different regions of the brain and affects various aspects of cognitive function, including memory and learning. This might be helpful for people facing major or mild cognitive decline, including Alzheimer’s disease. In sum, exercising may help you slow the cellular ageing process and enhance your overall brain health.

Practice meditation: Studies show that long-term meditation practiceTrusted Source can change the function of the brain. Specifically, mindfulness practice can enhance focus and attention and prevent cognitive declineTrusted Source.

Learn a new skill: The relationship between learning and neuroplasticity is twofold. Learning new things enhances brain plasticity, and because of the brain’s ability to adapt to change, you’re able to learn. In this sense, every time you learn something, you benefit from neuroplasticity and promote it. Research backs this up. A 2021 study, for example, suggests that learning a new skill, such as Braille language, can promote neuroplasticity and enhance its benefits. Other examples include learning to: - use your non-dominant hand - speak a new language - play a new instrument - paint or draw - code computers - do puzzles

[investmentassistant]

Why it is important to exercise regularly

In today’s fast-paced world, finding time for exercise may seem challenging, but the benefits of staying physically active are undeniable. Engaging in regular physical activity is not just about building muscles or achieving a slim figure; it’s crucial for maintaining overall health and well-being. From mental clarity to heart health, exercise plays a vital role in keeping us fit and healthy. Let’s explore why it’s so important to make time for regular physical activity.

Physical health benefits of exercise

One of the most obvious reasons to stay active is the positive impact exercise has on our physical health. Engaging in activities such as running, swimming, or strength training improves cardiovascular function, strengthens muscles, and enhances flexibility. Regular physical activity also helps maintain a healthy weight, reducing the risk of obesity and related health problems like type 2 diabetes and high blood pressure.

Additionally, exercise boosts the immune system, making the body more resilient to illnesses and infections. Studies have shown that people who exercise regularly tend to recover faster from colds and other minor infections. For example, a brisk 30-minute walk can significantly improve circulation and help the body fight off infections more effectively.

Mental health benefits of regular exercise

Exercise is not only about physical fitness; it’s a powerful tool for mental well-being as well. When you exercise, your body releases endorphins, commonly known as the feel-good hormones. These endorphins help reduce feelings of anxiety, stress, and depression, while simultaneously improving your mood.

Many people find that regular physical activity helps them manage stress better, enhances their ability to focus, and boosts overall self-esteem. For instance, a person who jogs or practices yoga may notice a sense of calm and mental clarity that persists throughout the day. Exercise, in this sense, acts as a natural mood booster, providing a mental break from daily pressures.

Long-term health benefits

Committing to regular exercise isn’t just beneficial in the short term; it has lasting impacts on long-term health. People who exercise regularly are more likely to live longer, healthier lives. Physical activity can reduce the risk of chronic conditions such as heart disease, stroke, and certain types of cancer. It also plays a critical role in maintaining bone density and muscle strength as we age, which can prevent conditions like osteoporosis.

For example, incorporating strength training into your weekly routine can help you maintain muscle mass and prevent age-related decline in physical function. As a result, you’ll be more likely to stay independent and active well into your later years.

Types of exercise and how to get started

When it comes to exercise, it’s important to choose activities that suit your preferences and lifestyle. This increases the likelihood that you’ll stick with your fitness routine. Here are some popular types of exercise:

Aerobic exercises. These include running, swimming, cycling, or brisk walking. They’re excellent for cardiovascular health and can be done almost anywhere.

Strength training. Lifting weights or using resistance bands to build muscle strength. This helps improve posture, burn fat, and boost metabolism.

Flexibility exercises. Stretching or yoga can improve flexibility and range of motion, reducing the risk of injury during other physical activities.

Whatever form of exercise you choose, it’s crucial to start slowly and gradually increase the intensity. Setting small, achievable goals helps to maintain motivation and prevent burnout.

Overcoming common barriers to exercise

Many people find it difficult to incorporate exercise into their busy schedules due to work, family commitments, or fatigue. However, overcoming these barriers is essential for maintaining a healthy lifestyle. One strategy is to break your workout into shorter sessions throughout the day, like taking a brisk 10-minute walk during your lunch break.

Another tip is to pair exercise with something enjoyable. For instance, if you enjoy listening to podcasts or music, you can combine these with your workouts. This will make the experience more enjoyable and something to look forward to.

[bodyalive]

At 93, he’s as fit as a 40-year-old. His body offers lessons on aging.

The human body maintains the ability to adapt to exercise at any age, showing that it’s never too late to start a fitness program

By Gretchen Reynolds

For lessons on how to age well, we could do worse than turn to Richard Morgan.

At 93, the Irishman is a four-time world champion in indoor rowing, with the aerobic engine of a healthy 30- or 40-year-old and the body-fat percentage of a whippet. He’s also the subject of a new case study, published last month in the Journal of Applied Physiology, that looked at his training, diet and physiology.

Live well every day with tips and guidance on food, fitness and mental health, delivered to your inbox every Thursday.

Its results suggest that, in many ways, he’s an exemplar of fit, healthy aging — a nonagenarian with the heart, muscles and lungs of someone less than half his age. But in other ways, he’s ordinary: a onetime baker and battery maker with creaky knees who didn’t take up regular exercise until he was in his 70s and who still trains mostly in his backyard shed.

Even though his fitness routine began later in life, he has now rowed the equivalent of almost 10 times around the globe and has won four world championships. So what, the researchers wondered, did his late-life exercise do for his aging body?

Lessons on aging from active older people

“We need to look at very active older people if we want to understand aging,” said Bas Van Hooren, a doctoral researcher at Maastricht University in the Netherlands and one of the study’s authors.

Many questions remain unanswered about the biology of aging, and whether the physical slowing and declines in muscle mass that typically occur as we grow older are normal and inevitable or perhaps due, at least in part, to a lack of exercise.

Start the year fresh

If some people stay strong and fit deep into their golden years, the implication is that many of the rest of us might be able to as well, he said.

Helpfully, his colleague Lorcan Daly, an assistant lecturer in exercise science at the Technological University of the Shannon in Ireland, was quite familiar with an example of successful aging. His grandfather is Morgan, the 2022 indoor-rowing world champion in the lightweight, 90-to-94 age group.

What made Morgan especially interesting to the researchers was that he hadn’t begun sports or exercise training until he was 73. Retired and somewhat at loose ends then, he’d attended a rowing practice with one of his other grandsons, a competitive collegiate rower. The coach invited him to use one of the machines.

“He never looked back,” Daly said.

Highest heart rate on record

They invited Morgan, who was 92 at the time, to the physiology lab at the University of Limerick in Ireland to learn more, measuring his height, weight and body composition and gathering details about his diet. They also checked his metabolism and heart and lung function.

They then asked him to get on a rowing machine and race a simulated 2,000-meter time trial while they monitored his heart, lungs and muscles.

“It was one of the most inspiring days I’ve ever spent in the lab,” said Philip Jakeman, a professor of healthy aging, physical performance and nutrition at the University of Limerick and the study’s senior author.

Morgan proved to be a nonagenarian powerhouse, his sinewy 165 pounds composed of about 80 percent muscle and barely 15 percent fat, a body composition that would be considered healthy for a man decades younger.

During the time trial, his heart rate peaked at 153 beats per minute, well above the expected maximum heart rate for his age and among the highest peaks ever recorded for someone in their 90s, the researchers believe, signaling a very strong heart.

His heart rate also headed toward this peak very quickly, meaning his heart was able to rapidly supply his working muscles with oxygen and fuel. These “oxygen uptake kinetics,” a key indicator of cardiovascular health, proved comparable to those of a typical, healthy 30- or 40-year-old, Daly said.

Exercising 40 minutes a day

Perhaps most impressive, he developed this fitness with a simple, relatively abbreviated exercise routine, the researchers noted.

Consistency: Every week, he rows about 30 kilometers (about 18.5 miles), averaging around 40 minutes a day.

A mix of easy, moderate and intense training: About 70 percent of these workouts are easy, with Morgan hardly laboring. Another 20 percent are at a difficult but tolerable pace, and the final 10 at an all-out, barely sustainable intensity.

Weight training: Two or three times a week, he also weight-trains, using adjustable dumbbells to complete about three sets of lunges and curls, repeating each move until his muscles are too tired to continue.

A high-protein diet: He eats plenty of protein, his daily consumption regularly exceeding the usual dietary recommendation of about 60 grams of protein for someone of his weight.

How exercise changes how we age

“This is an interesting case study that sheds light on our understanding of exercise adaptation across the life span,” said Scott Trappe, director of the Human Performance Laboratory at Ball State University in Indiana. He has studied many older athletes but was not involved in the new study.

“We are still learning about starting a late-life exercise program,” he added, “but the evidence is pretty clear that the human body maintains the ability to adapt to exercise at any age.”

In fact, Morgan’s fitness and physical power at 93 suggest that “we don’t have to lose” large amounts of muscle and aerobic capacity as we grow older, Jakeman said. Exercise could help us build and maintain a strong, capable body, whatever our age, he said.

Of course, Morgan probably had some genetic advantages, the scientists point out. Rowing prowess seems to run in the family.

And his race performances in recent years have been slower than they were 15, 10 or even five years ago. Exercise won’t erase the effects of aging. But it may slow our bodies’ losses, Morgan’s example seems to tell us. It may flatten the decline.

It also offers other, less-corporeal rewards. “There is a certain pleasure in achieving a world championship,” Morgan told me through his grandson, with almost comic self-effacement.

“I started from nowhere,” he said, “and I suddenly realized there was a lot of pleasure in doing this.”

[art-of-manliness]

5BX: The Cold War Military Workout for Getting Fit in 11 Minutes a Day

In last month’s AoM podcast episode with Dr. Martin Gibala about high-intensity interval training, he mentioned a high-intensity workout program that was developed by the Royal Canadian Air Force during the late 1950s, took only eleven minutes to perform, and became hugely popular with the civilian population. Duly intrigued, we decided to dig up the program to see what it involved. The 5BX plan (Five Basic Exercises) was born out of a particular need: a third of the RCAF’s pilots were deemed unfit to fly and needed a workout program that 1) could be done without any specialized equipment, as the pilots were often stationed at remote bases without access to standard gyms, and 2) could fit into airmen’s busy schedules. While high-intensity training hadn’t yet won mainstream acceptance, the pioneering research of Dr. Bill Orban had showed that by increasing the intensity of exercise, people could get the same fitness-improving benefits in much less time. Orban used this insight to develop 5BX, which involved doing five exercises — four of which targeted flexibility and strength and one that worked aerobic capacity — in just eleven minutes. The Canadian military encouraged not only its pilots to perform it, but their children as well. Orban also developed a plan for women called XBX, which involved doing ten exercises in 12 minutes. In the 1960s, the programs were published together as the Royal Canadian Air Force Exercise Plans and distributed outside the military. The booklet became popular with civilians not only in Canada but around the world; it was translated into thirteen languages, sold 23 million copies, and is credited with helping to launch our modern fitness culture.  If you’d like to try it out, we’ve reformatted and republished the 5BX plan below. It features six “charts,” each of which includes the program’s five main exercises: * Stretching * Sit-up * Back extension * Push-up * Running in place, interspersed with various jumps (can be substituted for an actual run or walk) Each chart offers progressively more difficult variations of the five exercises, and you work your way from one level of performance on a particular chart to the next, and then from one chart to the next. Charts 5 and 6 get into some elite-level athletics — good luck with those toe-touching jack jumps, friends. For a visual demonstration of some of the exercises, watch this 1959 Royal Canadian Air Force training video. --- The Five Basic Exercises (5BX) Plan presented in this booklet is designed to show you how to develop and hold a high level of physical fitness, regardless of where you may be located. The scheme is not dependent on elaborate facilities or equipment. The exercises require only eleven minutes a day and can be done in your bedroom or beside your bed in your barracks. The diversity of work assignments, combined with lack of adequate gymnasium facilities at many of your stations makes it difficult to schedule formal physical training periods for all our personnel. The 5BX Plan puts physical fitness training within reach of every member of the RCAF. It is your duty and responsibility as a member of the RCAF to maintain a high level of physical fitness and be ready for any emergency which may require the extended use of your physical resources. Positive physical well-being is also closely allied with mental and emotional fitness, all of which are essential in the discharge of normal daily tasks. Warming Up The 5BX Plan was designed so that no additional warmup is necessary in order to receive its maximum benefits. The older one is, the more necessary proper warming up becomes to avoid “strained” muscles. The 5BX Plan has a built-in method of warmup. This is achieved in two ways: * by the arrangement of the exercises; and * by the manner in which these exercises are performed. For example, the first exercise is a stretching and loosening exercise which limbers up the large muscles of the body. In addition, this exercise should be started very… http://dlvr.it/T4JMgd

[fitnessnirvana]

WEIGHT TRAINING AT THE GYM

When you arrive at the gym, a variety of amenities and choices are available to enhance and facilitate your weight training. These typically take the form of free weights or weight machines; which one you use will depend on the exercise you want to do or the muscle area you're targeting. Examples of each include: 

Free weights: These are any items that aren't machine-attached and that you can take up and carry around the gym. Smaller weights like dumbbells and kettlebells, bigger medicine balls or sandbags, and heavier barbells and plates are a few examples. Certain items have set weights, so you must select the appropriate weighted item for you. On the other hand, certain items let you add alternative weights, allowing you to work with a variety of strengths on a single object. The benefit of most free weights is that you can use them to increase the intensity and effectiveness of your workouts by simply incorporating them into other activities like functional training or aerobics. 

Weights machines: are, as the name implies, devices that provide the user with greater support when lifting and moving weights. Numerous exercises, such as the leg press, shoulder press, and seated chest press, also focus on a particular muscle group. The rest of your body is frequently supported by the machines, which give techniques to raise resistance or decrease weight. Additionally, there are cable machines like the TRX or Lat Pull Down. 

[accio-victuuri]

xiao zhan interview with mr.bags @ tod’s store:

ZZ: What a coincidence, he met me, I am Xiao Zhan

🎤: How about Zhan Zhan How many days have you been in Milan

ZZ: let’s say four or five days, alas, four days, three days, three days

🎤: Do you still have jet lag? Is there any city or place that you want to check in when you come to Europe this time?

ZZ: I think there are so many .. Florence and Rome that I want to visit..

🎤: Do you remember when we met last time, I was actually very fat, and since then I have lost about 20 yuan, so I feel like a weight loss blogger

ZZ: You said that

🎤: But I found that you seem to be in good shape all the time. What kind of exercise do you usually do?

ZZ: I do less aerobic exercise now because I want to build muscle, so I do some weight exercises

🎤: for example

ZZ: Press, squat, etc.

🎤: Then you practice this exercise to prepare for the later scenes?

ZZ: Actually, I want a healthy body

🎤: I have been losing weight and controlling my weight, but last time I lost weight, I still ate too much. What did I eat? Hotpot.

🎤: As an authentic Chongqing native, what is your favorite food?

ZZ: Hot pot, small noodles, miscellaneous sauce noodles, Jianghu ( common folk dishes ) dishes are also good

🎤: Do you have a favorite hot pot, because I only found out last time, what kind of potato shreds are these?

ZZ: You can put them in the hot pot, dry tribute vegetables, then beef and old meat slices

[creationofthecourtesan]

workout updates:

i missed 4 days of working out this week and although i obviously regret it, i realized that beating myself up about it wasn't going to change anything and the only thing that would is if i put on my shoes and did a workout which is exactly what i did. 40 minutes of speed walking/cardio with aerobics and i felt great afterwards. it was one of my fave workouts to date and will probably be one of my go-to cardio workouts for the time being. i'm still new to exercising so my body doesn't consider it a habit yet but i know that every time i do it, i'm building that discipline.

some reflections on my workout journey so far:

this takes time. be patient and remember this is a lifestyle change not short term.

unless you're in an environment that is supportive of the changes that you want to make, be prepared to fight against your environment. a good example is someone that wants to eat healthier but is surrounded by people that are constantly ordering unhealthy take out, sitting on their butts day in and day out or even worse, is negative about the positive changes that you're trying to make in your life! until you can get out of that negative environment and into a more encouraging one, you have to come up with ways to overcome/fight it or it will stop your progress.

for me personally, exercising is the best way for me to relieve stress and anxiety.

if you're just beginning a fitness journey or trying out a new style of exercise that's different from your norm, it is SO important to choose instructors that teach PROPER form. as much as i love the aesthetic of some of these fitness girlies on youtube, if they're not talking about proper form in their videos i don't even think about doing them until i know for sure that i have my form down. and you can't tell if you're doing it right just by looking at someone either, it's best to follow someone that's calling out the fundamentals of that technique, reminding you of your posture, what your stance should be like, how it should feel as you're doing the move and most importantly what you should NOT be doing.

changes i'm going to make to my fitness plan:

as of right now i'm still sticking to my 2-2-2 schedule:

2 days of upper body 2 days of lower body 2 days of cardio (1 day of rest)

for upper body i'm going to start off with 15 mins of cardio that focuses on the tummy and the core. i'll finish with about 20 mins of strength training with hand weights.

for lower body i've decided to not use weights at all and i'm going straight barre and pilates because pilates is THAT girl and barre is her best friend lol. personally, there's something very feminine about those kind of movements, especially elongated leg lifts - even though they're incredibly challenging lol

for cardio i will be doing my typical fast walking with light aerobics. for the time being i'll most likely do the 40 min workout i mentioned earlier.

i've also decided to begin dancing again as a way to begin re-discovering my femininity. i won't be doing anything crazy just practicing 1 or 2 sensual moves a day. this will be something of a "second" workout [of the day] which will most likely take 15 mins give or take so nothing strenuous just something i can do that will help relieve the stress that's built up during the day and that will also help root me in my femininity. win-win.

i will post another update in about a week!

[ananta-1982]

https://tinyurl.com/44j5kcb7 Aerobic Exercise || Aerobic Exercise Benefits Examples, And Tips To Get Read More :https://tinyurl.com/5n7bp95b

fitnessmotivation #fitlife #workoutgoals #healthylifestyle #fitfam #exercise #fitnessjourney #fitinspiration #trainhard #fitgoals

Jets #Tyreek #WWERaw #JamesEarlJones #Haitian #Cops #GagCityDC #SAVEAct #DarthVader #Springfield #DarthVader

Mufasa #WWERaw #AaronRodgers #GoldmanSachs #GoodWednesday #McCainWWII

[nancypullen]

Fitness or Fatness

Ugh. I'm healthy, at least on paper. I'm in my 60's and don't require any meds to stay alive. I am a shining example of good luck and good genetics. It's certainly not because I am dedicated to fitness or diet. I mean, I try. I just don't try very hard. I eat healthy, but i am also a fan of tasty snacks. I walk for exercise, but not like I should.

Unfortunately, I am at an age where I really need to make some choices that will keep me healthy and mobile for a long time. Odds are that I'll get quite old (the women in my family live forever) and I want to be able to do the things I like. That's pretty much just gardening and shopping, I'm not trying to run marathons or anything, but still. Having said all of that, the mister and I drove over to Centreville today to check out the new YMCA. It's a big, beautiful facility that offers everything from water aerobics to kickboxing. There are plans in place for an outdoor pool as well. We toured the various sections, talked to the sweetest young woman about membership, and I think we're going to give it a whirl. After my ankle surgery a few years ago I used to water jog in the pool of our nearest rec center. It was such great exercise and so easy on my joints, a doctor recommended therapy. At the Y I'd be able to participate in water aerobics or just take an open lane and water jog. Not gonna' lie, the water aerobics appeal to me because the women in those classes are usually such fun. Potential friends? Back in Tennessee it was sure a fun group. now all I have to do is blow the dust off my swimsuits and see if I can still shove everything into place. I may need counseling afterward. The YMCA in Centerville is about 17 miles from our house - mostly through cornfields. This was a nice surprise during the drive. Sunflowers!

Aren't they beautiful? So cheerful. I hesitate to say that my gardens are trying to rally. I still have the world's healthiest tomato plant that has never produced fruit, but everything else is blooming and looking pretty (finally!). My pumpkin plants are thriving and I'm cautiously optimistic. I've just cursed myself, haven't I? At this point I'd sell my soul for one pretty pumpkin for the grandgirl to pick. Crossing my fingers. That's all my news for this Tuesday evening. Not much happens around here. We're on our sofas, watching the U.S. women's gymnastics team dominate at the Olympics. They're flying through the air and flipping and twisting, powered by sculpted muscle. I'm in my stretchy pants saying, "I think she stepped out on that landing..." Yep, might be time for me to get to the Y and build a little muscle myself. But first, a cookie... I hope you're doing something good for yourself. You deserve it, and you'll be glad you did. No one ever said they regretted making healthy choices. Taking care of your body doesn't mean worrying about pant size or numbers on a scale - it's about feeling good, moving well, and being strong. That's priceless. I don't need to have a snatched waist, I need to be able to hike to the Sacre Coeur in Paris. I don't need to be a size 2, I need to be able to run for a train with my bag. Living the life I want has nothing to do with my figure and everything to do with my health. Take this advice from an old crone, younger ladies - focus on what you want to do and not how you want to look. We live in a society determined to convince us that no matter how we look it is never quite good enough, so just ignore that. Sure, slap on your lipstick and a cute outfit, but anchor all of that with how you feel. All the makeup in the world can't compete with the glow of good health. I'll be honest, I haven't felt great since we moved here. Two years of feeling unwell, or just...not like myself. I blamed covid, I blamed menopause, I researched all sorts of supplements, I did everything except take care of myself. It shows. The good news is that it's not too late. I got sweaty on the treadmill this morning and felt better all day long. It truly is that simple, all we have to do is start. Sending out so much love tonight, I hope you feel it. Take care of yourself. Stay safe, stay well. XOXO, Nancy

[4grandpasonly]

The impact of physical activity in older age

Physical activity is essential for good health at any age, but it is especially important for older adults. As we age, our bodies naturally lose muscle mass and strength, and our bones become more fragile. Regular physical activity can help to slow or even reverse these changes, and it can also help to improve our overall health and well-being.

Some of the benefits of physical activity in older age include:

Improved physical function: Physical activity can help to improve our strength, balance, and coordination, which can make it easier to perform everyday tasks such as walking, climbing stairs, and getting in and out of a chair.

Reduced risk of chronic diseases: Physical activity can help to reduce the risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer.

Improved mental health: Physical activity can help to improve our mood, reduce stress, and improve our sleep.

Increased life expectancy: Studies have shown that people who are physically active tend to live longer than those who are not.

The Centers for Disease Control and Prevention (CDC) recommends that older adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week. They also recommend doing muscle-strengthening activities that work all major muscle groups on two or more days a week.

Some examples of moderate-intensity aerobic activity include:

Walking briskly

Biking

Swimming

Water aerobics

Dancing

Some examples of vigorous-intensity aerobic activity include:

Running

Cycling uphill

Swimming laps

Water aerobics with weights

Jumping rope

Some examples of muscle-strengthening activities include:

Lifting weights

Doing calisthenics

Using resistance bands

Doing yoga

Doing Pilates

If you are new to physical activity, it is important to start slowly and gradually increase the intensity and duration of your workouts. You should also talk to your doctor before starting any new exercise program.

[thaiteaprincess]

June goals!

Self discipline is self care💕

Physical 🍊

Fun movement everyday, but listen to my body and take it slow on flare days 💃

Examples:

Water aerobics, dance cardio, body weight exercises like yoga or pilates, and walking.

Extra stretch session at night focusing on my hips and legs. 🧘‍♀️

Eat 80/20

Hobbies 🌿

Write every day after dinner. Add a fun drink to motivate me🍹

Plant my strawberries 🍓 eggplant 🍆 and more greens 🥬

Go to the archery range twice a month 🏹

Read 1 nonfiction and one fiction book 📖

Spiritual ✝️

Read the Bible in the morning (preferable outside)

Pray before bed

Mental

Mediate before bed and after waking

Clean for an hour a day! 🧽

Social

Go to events and clubs 👯

Find a Bible study 📝

[optimal-living-lab]

How to Lose Weight Safely and Effectively

Losing weight is a common goal for many people, but it can also be a challenging one. There are many factors that affect weight loss, such as diet, exercise, genetics, health conditions, and lifestyle habits. However, there are some general principles that can help anyone achieve a healthy and sustainable weight loss. In this article, we will discuss 10 tips for successful weight loss, based on scientific evidence and expert advice.

10 Tips for Successful Weight Loss

Eat varied, colorful, nutritionally dense foods. A balanced and nutritious diet is the foundation of health and weight control. Aim to include a variety of foods from different food groups at each meal, such as fruits, vegetables, whole grains, lean protein, healthy fats, and dairy products. These foods provide essential vitamins, minerals, antioxidants, and fiber that can help you feel full and satisfied. Avoid foods that are high in calories, fat, sugar, and salt, such as processed foods, baked goods, fast food, and sugary drinks. These foods can contribute to weight gain and increase the risk of chronic diseases.

Keep a food and weight diary. Self-monitoring is a key factor in losing weight and keeping it off. By recording everything you eat and drink, as well as your weight and physical activity, you can track your progress and identify areas for improvement. You can use a paper diary, a mobile app, or a dedicated website to log your food intake and calories. You can also weigh yourself regularly and measure your body mass index (BMI) to monitor your weight status.

Engage in regular physical activity and exercise. Physical activity and exercise can help you burn calories, build muscle, improve your metabolism, and enhance your mood. The general recommendation is to get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, as well as strength training exercises at least twice a week. You can also incorporate more movement into your daily routine by taking the stairs, walking or biking to work or school, or doing household chores.

Find your inner motivation. Losing weight requires commitment and perseverance. You need to have a clear and compelling reason to change your eating and activity habits for the long term. It could be to improve your health, appearance, confidence, or performance. Whatever your motivation is, make sure it is personal and meaningful to you. You can also remind yourself of your goals and achievements by writing them down or posting them somewhere visible.

Get support from others. Having a strong support network can make a big difference in your weight loss journey. Seek out people who will encourage you in positive ways, without judging or criticizing you. They could be your family members, friends, co-workers, or online communities. You can also join a weight loss program or group that offers guidance, accountability, and social support.

Set realistic goals. Setting realistic and specific goals can help you stay focused and motivated throughout your weight loss process. Your goals should be SMART: Specific, Measurable, Achievable, Relevant, and Time-bound. For example, instead of saying “I want to lose weight”, you could say “I want to lose 10 pounds in 3 months by eating 500 fewer calories per day and exercising for 30 minutes 5 times per week”. You can also break down your goals into smaller and more manageable steps that you can track and celebrate along the way.

Conclusion

Losing weight is not easy, but it is possible with the right strategies and mindset. By following these 10 tips for successful weight loss, you can improve your health, appearance, and well-being in a safe and effective way. Remember that weight loss is a journey, not a destination. Be patient with yourself and enjoy the process!

[healthy444]

How can I stay fit without going to a gym?

Staying fit without going to a gym is entirely possible, and there are various ways to achieve and maintain your fitness goals. Here are some ideas:

Home Workouts:

Follow online workout videos or apps that offer guided workouts for various fitness levels and preferences.

Incorporate bodyweight exercises such as squats, lunges, push-ups, and planks into your routine.

Invest in basic workout equipment like resistance bands, dumbbells, or a stability ball for added resistance.

Outdoor Activities:

Engage in activities like running, jogging, or walking in your neighborhood or local park.

Try cycling, hiking, or trail running for a change of scenery and added cardiovascular benefits.

Participate in outdoor sports such as tennis, basketball, or soccer.

Yoga and Pilates:

Practice yoga or Pilates at home to improve flexibility, balance, and core strength.

Many online platforms offer virtual classes or tutorials for beginners to advanced practitioners.

Bodyweight Exercises:

Utilize your body weight for resistance training. Exercises like squats, lunges, burpees, and push-ups can be effective.

Create a circuit by combining different bodyweight exercises for a full-body workout.

Dance Workouts:

Join dance workout classes or follow online dance routines to make exercise more enjoyable.

Dancing is a great way to improve cardiovascular fitness and coordination.

Household Chores:

Turn daily chores into a workout by doing them more vigorously. Vacuuming, mopping, or gardening can burn calories.

Incorporate movement into your routine, like taking the stairs instead of the elevator.

Online Challenges and Communities:

Join online fitness challenges or communities to stay motivated and accountable.

Many social media platforms have fitness groups where members share tips, workouts, and progress.

Proper Nutrition:

Maintain a balanced diet with a focus on lean proteins, fruits, vegetables, and whole grains.

Stay hydrated and monitor your portion sizes to support your fitness goals.

Consistency is Key:

Set a regular workout schedule and stick to it.

Gradually increase the intensity and duration of your workouts as your fitness level improves.

HIIT (High-Intensity Interval Training):

Incorporate HIIT workouts into your routine. These short bursts of intense activity followed by rest periods are efficient for burning calories and improving cardiovascular health.

Stretching and Flexibility:

Include regular stretching exercises to improve flexibility and reduce the risk of injury. Yoga, static stretches, and dynamic stretches are beneficial.

Mind-Body Activities:

Practice mindfulness through activities like meditation, tai chi, or qi gong. These can help reduce stress and improve overall well-being.

Bodyweight Cardio:

Combine bodyweight exercises with cardiovascular elements. For example, include jumping jacks, mountain climbers, or high knees in your routine to elevate your heart rate.

Active Commuting:

If possible, incorporate active commuting by walking or biking to work or using stairs instead of elevators. It's a great way to add physical activity to your daily routine.

Play Sports:

Engage in recreational sports such as badminton, volleyball, or even frisbee. Playing sports is not only fun but also an excellent way to stay active.

Interval Walking or Running:

Break up your walks or runs with intervals of increased intensity. This helps boost calorie burning and improves cardiovascular fitness.

Use Fitness Apps:

Explore fitness apps that offer a variety of workouts, challenges, and progress tracking. Many apps provide personalized plans based on your fitness level and goals.

Water Workouts:

If you have access to a pool, consider swimming or water aerobics. Water provides resistance for a full-body workout with a lower impact on joints.

Fitness Games:

Incorporate fitness video games or interactive workouts that make exercising more entertaining and engaging.

Climbing Stairs:

Stair climbing is an effective way to work your lower body and boost your cardiovascular fitness. Find a set of stairs or use a stair climber at home.

DIY Obstacle Course:

Create a simple obstacle course in your backyard or local park using cones, benches, and other available items. This adds a playful element to your workouts.

Community Classes:

Check if there are free community fitness classes offered in your area, such as outdoor yoga or group workouts in parks.

Home Sports Equipment:

Invest in equipment like a jump rope, resistance bands, or a stability ball for versatile and effective home workouts.

Remember that staying fit is not only about exercise but also about adopting a healthy lifestyle. Ensure you get enough sleep, manage stress, and stay hydrated to support overall well-being. Always consult with a healthcare professional before starting a new fitness program, especially if you have any underlying health conditions.

P.S: Want to Get The Forbidden Fitness Secrets of A Modern-Day Ninja Warrior, Just Click Here!

[lenbryant]

"The body fat of a Whippet?" At age 93?

(Washington Post) At 93, he’s as fit as a 40-year-old. His body offers lessons on aging. | The human body maintains the ability to adapt to exercise at any age, showing that it’s never too late to start a fitness program

by Gretchen Reynolds

PHOTO: Richard Morgan competes in an indoor rowing competition in 2018. (Row2k.com)

For lessons on how to age well, we could do worse than turn to Richard Morgan.

At 93, the Irishman is a four-time world champion in indoor rowing, with the aerobic engine of a healthy 30- or 40-year-old and the body-fat percentage of a whippet. He’s also the subject of a new case study, published last month in the Journal of Applied Physiology, that looked at his training, diet and physiology.

Its results suggest that, in many ways, he’s an exemplar of fit, healthy aging — a nonagenarian with the heart, muscles and lungs of someone less than half his age. But in other ways, he’s ordinary: a onetime baker and battery maker with creaky knees who didn’t take up regular exercise until he was in his 70s and who still trains mostly in his backyard shed.

Even though his fitness routine began later in life, he has now rowed the equivalent of almost 10 times around the globe and has won four world championships. So what, the researchers wondered, did his late-life exercise do for his aging body?

“We need to look at very active older people if we want to understand aging,” said Bas Van Hooren, a doctoral researcher at Maastricht University in the Netherlands and one of the study’s authors.

Many questions remain unanswered about the biology of aging, and whether the physical slowing and declines in muscle mass that typically occur as we grow older are normal and inevitable or perhaps due, at least in part, to a lack of exercise.

If some people stay strong and fit deep into their golden years, the implication is that many of the rest of us might be able to as well, he said.

Helpfully, his colleague Lorcan Daly, an assistant lecturer in exercise science at the Technological University of the Shannon in Ireland, was quite familiar with an example of successful aging. His grandfather is Morgan, the 2022 indoor-rowing world champion in the lightweight, 90-to-94 age group.

What made Morgan especially interesting to the researchers was that he hadn’t begun sports or exercise training until he was 73. Retired and somewhat at loose ends then, he’d attended a rowing practice with one of his other grandsons, a competitive collegiate rower. The coach invited him to use one of the machines.

“He never looked back,” Daly said.

Morgan joined researchers at the physiology lab at the University of Limerick in Ireland. (Lorcan Daly) Highest heart rate on record

They invited Morgan, who was 92 at the time, to the physiology lab at the University of Limerick in Ireland to learn more, measuring his height, weight and body composition and gathering details about his diet. They also checked his metabolism and heart and lung function.

They then asked him to get on a rowing machine and race a simulated 2,000-meter time trial while they monitored his heart, lungs and muscles.

“It was one of the most inspiring days I’ve ever spent in the lab,” said Philip Jakeman, a professor of healthy aging, physical performance and nutrition at the University of Limerick and the study’s senior author.

Morgan proved to be a nonagenarian powerhouse, his sinewy 165 pounds composed of about 80 percent muscle and barely 15 percent fat, a body composition that would be considered healthy for a man decades younger.

During the time trial, his heart rate peaked at 153 beats per minute, well above the expected maximum heart rate for his age and among the highest peaks ever recorded for someone in their 90s, the researchers believe, signaling a very strong heart.

His heart rate also headed toward this peak very quickly, meaning his heart was able to rapidly supply his working muscles with oxygen and fuel. These “oxygen uptake kinetics,” a key indicator of cardiovascular health, proved comparable to those of a typical, healthy 30- or 40-year-old, Daly said.

Exercising 40 minutes a day Perhaps most impressive, he developed this fitness with a simple, relatively abbreviated exercise routine, the researchers noted.

Consistency: Every week, he rows about 30 kilometers (about 18.5 miles), averaging around 40 minutes a day. A mix of easy, moderate and intense training: About 70 percent of these workouts are easy, with Morgan hardly laboring. Another 20 percent are at a difficult but tolerable pace, and the final 10 at an all-out, barely sustainable intensity. Weight training: Two or three times a week, he also weight-trains, using adjustable dumbbells to complete about three sets of lunges and curls, repeating each move until his muscles are too tired to continue. A high-protein diet: He eats plenty of protein, his daily consumption regularly exceeding the usual dietary recommendation of about 60 grams of protein for someone of his weight.

PHOTO: Richard Morgan with his wife, Rita. (Family photo)

How exercise changes how we age

“This is an interesting case study that sheds light on our understanding of exercise adaptation across the life span,” said Scott Trappe, director of the Human Performance Laboratory at Ball State University in Indiana. He has studied many older athletes but was not involved in the new study.

“We are still learning about starting a late-life exercise program,” he added, “but the evidence is pretty clear that the human body maintains the ability to adapt to exercise at any age.”

In fact, Morgan’s fitness and physical power at 93 suggest that “we don’t have to lose” large amounts of muscle and aerobic capacity as we grow older, Jakeman said. Exercise could help us build and maintain a strong, capable body, whatever our age, he said.

Of course, Morgan probably had some genetic advantages, the scientists point out. Rowing prowess seems to run in the family.

And his race performances in recent years have been slower than they were 15, 10 or even five years ago. Exercise won’t erase the effects of aging. But it may slow our bodies’ losses, Morgan’s example seems to tell us. It may flatten the decline.

It also offers other, less-corporeal rewards. “There is a certain pleasure in achieving a world championship,” Morgan told me through his grandson, with almost comic self-effacement.

“I started from nowhere,” he said, “and I suddenly realized there was a lot of pleasure in doing this.”

Do you have a fitness question? Email YourMove@washpost.com and we may answer your question in a future column.

#refrigeratormagnet

[fitnessnirvana]

Cardio

Pick an aerobic exercise that you enjoy doing, or switch it up every time. Examples include using a cross trainer or stepper, or running or brisk walking on the treadmill. If you find it difficult to stay motivated throughout your cardio session, you can also attend cardio-based exercise sessions.