Showing posts with label Exercises. Show all posts
Showing posts with label Exercises. Show all posts

Sedentary Life to Healthier Lifestyle Using Simple Exercises

Posted by Healthfitline On Wednesday, November 21, 2012
If you are thinking of changing your life from sedentary to a healthier lifestyle. This article will guide you on a few thing that you can do to transform your life to a more healthier one. A recent study  which was done by Danish researchers shows that, the risk of acquiring cardiovascular diseases is decreased by almost 11% after having a regular simple exercise routine for 2-3 times a week, within 12 weeks.

So how do you start a simple workout home routine? You will be changing from sedentary kind of lifestyle to a more active life. You do not want to move straight to a very intense routine since you will have a hard time adjusting to it. The best thing it to simply start your routine with a less intense form of exercise and then increases the intensity as times goes by and as your body adjusts.
You can start by taking a 15-20 minutes walk in a day for 3 days in a week for a period of 2 to 3 weeks. This  is the first step in becoming more active. Walking exercises prepare and strengthens you muscles and enhance the metabolism process which is important in losing weight.
After the 2 weeks, you can now start including running segments in between you walks. For example, you can alternate two minutes running and 4 minutes walking for 15 minutes. This type of exercise help in strengthening the heart muscles, increases the lung capacity and help in lowering the blood pressure. 
The next goal will be to increase your overall running time in comparison to walking time. By the fourth week, you should now be running more than walking. Your ultimate goal should be to run consistently and non stop.  The 20 minutes that you used to spend in walking, you should now be able to consume it running without much problem.  To maintain a steady pace, run by time but not by counting mileage and always remember to start your routine by taking a  fast walk inorder to prepare your legs.
As times goes by, you will find you are starting to enjoy your routine. To keep yourself more motivated and to avoid getting bored, you can try to incorporate new ideas in your running schedule. You may decide to change your route to a new one or even invite your friends to have a run with you but whatever way you choice, it should not affect your routine but instead, it should motivates you to move forward.  Always remember to  have your goals set and make sure you stick to them.
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Top 4 Natural Remedies to Relieve Sore Muscles

Posted by Healthfitline On Tuesday, September 4, 2012
You may have experienced those muscle pains after a long run or simply after a minor intense workout. Most muscle pains are caused by building up of lactic acid especially in the early stages after you have just started  working out. At this stage, your body is trying to adapt and utilize oxygen properly. In such a situation, most people will opt for an ointment or pharmaceutical regimen that would help in soothing the sore muscles.

While indeed some ointment may help in reducing muscle soreness, others do not work and they may leave you feeling even more desperate than when you started using them.  According to a recent study by clinical journal of Sports Medicine, there are four natural remedies that have been proven to work when it comes to soothing muscles.

Antioxidants Beverages
Beverages that are rich in antioxidants like Cherry Juice could help in soothing your muscle soreness. They are believed to play an important part in speeding muscle in recovering after a strength workout routine. 
 
Probiotics
If you are fond of taking yoghurt or any other type of good bacilli drink that contains lactobacillus  rhamnosus and paracasei, then you are on the right path. A study has shown that, taking drinks rich in these kinds of bacteria can decrease cell damage after a month of doing regular, intense type of exercises.
 
Lemon Verbena
The extracts made out from the leaves of this plant can help in decreasing muscle and blood cell damage without affecting tissue building effects of a workout. This definitely speeds up the recovering process which would otherwise have taken a longer time.

Omega 3 Fatty Acid 
The benefits of Omega 3 Fatty Acid have been highlighted for a long time and these benefits continue to be even more amazing. The latest study by Clinical Journal of Sports Medicine has shown that, taking a fish oil pill once a day decreases muscle soreness and ease the body inflammation within the first 48 hours after an intense, strength workout.  
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Tips in Selecting a Fitness Exercise Routine

Posted by Healthfitline On Monday, September 3, 2012
Finding an exercise routine that is suitable for an individual may not be an easy thing and in most cases, it may require the help of a workout trainer. This is most likely because, we find ourselves stuck between two or three different forms of exercises and deciding which one would be most suitable for our needs is usually a hard decision.

However, there are a few tips that can help you in selecting a fitness exercise routine that could work best for you.
 
Find Something that You Enjoy Doing
It does not matter whether you decide to walk, run or even go to gym. The secret here is to be able to enjoy the exercise routine that you have chosen and at the same time, you are able to achieve your main goal of keeping fit.
 
There is no set formula that has been proven to work better than the other and each individual needs should be personalized. The main point here is, just find an exercise routine that make your happy and you are able to stick to it
 
Learn Something New on Expected Physical Injuries
When you start exercising, the risk of getting injuries increases and no matter how much you try to be careful, you will have to deal with some sort of injuries, sometimes. These kinds of injuries should not in any way stop you from exercising. This is one reason why you should be able to know how to handle minor injuries. You will be much aware of what you can do and most probably, you will be able to prevent such injuries occuring in the future 
 
Get a Break
It is impossible to have 7 day fitness exercise routine. Your body needs some rest and giving yourself a day or two days off in between your workout is important. This kind of rest help the body in recovering and reaching it's optimum level of health and fitness.
 
On  the other hand, staying for more than two days without any form of exercise may affect your exercise routine and impair your fitness level which is not what you want. It is important to have a regular schedule for both exercise and rest.
 
Get Motivated and Be Yourself
Just because a new exercise routine have been introduced and everyone else is going for it does not mean that you should do the same thing. If you have consistency, you are more likely to get the benefits sooner than when you keep on changing your routine.
 
Do not be tempted to change your routine or your exercise schedule just because your friend has lost weight faster than you are doing. If you are sticking to your routine and following a healthy diet, you will definitely reach the same level of wellness very soon. Get yourself motivated to continue with your routine. Physical exercises are more meaningful and enjoyable if you have fun doing it.

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