Category: Fitness

Before we dive too deep into an explanation of how to set the most effective tempo for strength gains, it’s important to get an understanding of how tempo is measured in these cases. There are various tempos, so it’s important to know what the numbers really mean. In the case of 1010, the first number defines the amount of time spent in the eccentric phase, or the “relaxing” phase of the exercise. The 0 indicates the amount of time spent pausing after the relaxation phase. The third digit signifies the length of time spent in the concentric phase, or the phase in which the muscle being exercised is flexed. The final digit signifies the amount of time spent pausing after … Read the rest

Simply put, 60-70% of your body is nothing but WATER – and this includes muscles, tendons, digestive system, everything.

You are constantly losing water through dehydration, sweating (especially if you train hard) and other bodily functions – and you need to make sure you replace the water lost regularly, else your body just won’t function at an optimal level, regardless of how well you treat it otherwise.

Lack of water can affect you in many different ways. When it comes to training, a dehydrated person will never be able to achieve the same results as he would with proper hydration.

Symptoms of dehydration include sluggishness, not being able to recover well enough from your workouts, persistent headaches and much more. … Read the rest

• Research shows that taking a regular walk can actually modify your nervous system that you will experience a decrease in anger and aggression.
• It exposes you to the sunlight which can help decrease the Seasonal Affective Disorder (SAD).
• It can also make you socially active as you can take a walk with particular anybody like your friend, relatives, family member and neighbor. This helps boost your mood and reduce your stress levels

• It can also be beneficial for people who are suffering from insomnia. Taking a morning walk outdoors will help you tune with your natural circadian rhythms which can help you fall asleep faster and sleep more soundly.
• The moderate low-impact of walking can help reduce the symptom and

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No matter how difficult it might be to exercise, fitness requires being a significant part of your daily schedule. Furthermore, it is imperative not to make explanations. Exercise is one of the most excellent things you can do to get better your health. It is an established part of disease prevention and it facilitates you feel better and full of energy. That is why, if you do not have the benefit of exercising, you need to discover other ways to make fitness fun.

One of the most excellent ways to make fitness a habit is to select activities that are enjoyable. Finding something that offers a lot of enjoyment can be a challenge, but just the once you have found … Read the rest

Because declining hormone levels, specifically testosterone and growth hormone, contribute to a 3%-5% reduction in muscle mass per decade after the age of 25, you likely won’t make dramatic changes in your physique regardless of how often you train, Stoppani says. You also won’t lose what you have as long as you hit each body part once a week. I suggest incorporating more endurance activities, such as cycling and running, to boost your cardiovascular health, something men in their 40s and older should be concerned about. And in terms of flexibility take on activities that increase your range of motion and flexibility, such as martial arts or yoga. Exercises such as the clean and jerk and the snatch will increase … Read the rest

• The Barbell Shoulder Press. If you want to gain strength, go with the barbell shoulder press. This compound exercise is excellent for helping to boost your muscular strength capacity, which will then help fend off injuries. Because you don’t have to use as much energy stabilizing the weight with a barbell, it tends to be superior for strength improvements compared to dumbbells.
• External/Internal Rotations. Another excellent exercise for the shoulders? External and internal rotations. Most people do not think of this as a shoulder exercise to do in the gym because you usually use such lightweight. Make no mistake about it, however. It is one of the best ways to strengthen the rotator cuff muscles, which are susceptible to injury.

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• Weight Training
  Another great exercise for the heart is weight training. It is the best exercise for people suffering from cardiac disease. It’s not just amazing for the heart but your bones as well. For weight training, you can purchase a set of dumbbells with a rack. Adding strength training to your routine will do wonders for you. You can set the weights accordingly to your body’s strength conditioning and add more weight as your muscles get stronger.
• Running
  You may have heard that running is the best thing you can do to stay in shape and to maintain a healthy body but what you may not know is that running is an excellent activity for the heart as well.

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Begin the makeover by cutting bread and pasta from your daily meal plan. In one week, you’ll notice a significant difference. Baked potatoes and brown rice are OK for the first two or three weeks, then limit carbs to a bowl of oatmeal at breakfast and two or three servings of a green vegetable or fresh fruit with your four or five small meals per day. Increase protein intake to offset the calories lost with reduced carbs, but favour leaner choices such as protein shakes, chicken and fish.

Stick with this diet for the entire time you are following my ab circuit. All the crunches in the world won’t help if you have a layer of fat covering your stomach. … Read the rest

• Do a reality check: Be completely honest with yourself about how fit you are. Start off slowly. Many people bite off more than they can chew in the beginning, which leads to frustration, making it more likely that you’ll stop before making real progress. Pick something you like so you’ll be more likely to stick with it. Keep a record of your progress so you can see how far you’ve come.
• Set a fitness goal and make a plan: Want to run a 5K but you’ve never run before? Maybe you want to move from a 5K to a 10K. Would you love to be able to walk up a flight of stairs without getting winded? Wherever you’re starting from,

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Exercise is not only important for adults, it also benefits children in many ways. Ensuring that children have sufficient physical activities during the day is very important for their growth and development. Regular physical activity can help prevent chronic diseases and develop healthy and strong bodies in many ways:

• Develop muscle strength that will help prevent injuries.
• Improve your heart and lung capabilities that will help them function more efficiently. This will benefit in the daily activities and in the control of blood pressure.
• It will help keep your bones strong, which will help prevent osteoporosis later in life.
• Decrease body fat and help maintain a stable and healthy weight.
• Help children spend energy, which helps control weight.
• It can

… Read the rest