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Everyone wants to have a healthy and fit body. In addition a sound and healthy mind is also something which everyone wishes for.
The importance of improved mental health cannot be ignored, it is considered over and above all other positive attributes. The most common question that often emerge in the minds of most of the people is how to improve mental health and moreover those who have heard about the aerobic exercises tend to ask can aerobic exercise improve mental health? Well the answer to all these can be found in this article only, so go on reading further.
It is a fact that physical exercise can benefit the physical as well as mental health of a person, but in addition, aerobic exercises can also help a lot in improving mental health. In one of the studies it’s revealed that if a person goes for doing aerobic exercises for just 20 to 30 minutes and that too just 3 to 5 times every week, then it can show results that are hard to believe, with such exercises it seems that mental health can be improved to a great extent.
When talking about a healthy and an enhanced mental health, it is worth to state that it is a broad topic and it includes several conditions. Two of the conditions that fall under the purview of mental health that are discussed in this article are anxiety and depression.
Aerobic exercises can even benefit a person suffering from these two conditions. With the help of regular aerobic exercise, you can experience tremendous improvements in both the above mentioned conditions.
As per WHO, depression is no doubt the common factor affecting as many as 121 millions of people all around the world. As the population of the entire world is increasing every second, so is this number. The most common way by which this problem is cured is with the help of the Beck Depression Inventory Score or the BDI score. It is a set of questions that are asked to the person and thereafter his/her score is produced on the basis of that. As per various researches the person after participating in such a session feels better and thus it is considered the effective way to treat a person with depression.
In addition there are several other medicines available in the markets that are considered effective in curing this problem, however the problem associated with these medicines is that their side-effects may be adverse, which may not be realized at the moment, but later on and then it would become very late. Thus with the help of regular aerobic exercises, the problem of depression can be cured and that too without any harmful effects.
When it comes to anxiety, it is also a very common problem found in many people. Here also aerobic exercises are said to provide best results and the person gets relief in less time. As per the meta analyses that studies the effects of exercise on anxiety, … Read More
Featured in this video:
– Frog jumps: excellent workout for inner thighs, outer thighs, core and back.
– Jump jacks: increase heart rate, warm up chest muscles and inner thigh muscles.
How much lighter is your body in water? Check out the Aqua Fun Fact at the end of the video to find out.
Would you believe us if we told you 2 minutes could make a difference to your fitness? This 2 minute video, second in shapeupwithpooja’s series of diy water workout routines, will teach you fun and easy-to-do warm up exercises that double up as workouts for your core muscles.
Welcome to Aqua Class with Shape Up With Pooja! Here you’ll learn some more warm up drills in the water without equipment. Use water’s gentle resistance and your body weight as fitness tools; increase agility and workout a range of muscles while warming up for the real workout ahead.
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With all the information out there, weight loss can be overwhelming. You are more likely to have success if you keep it simple. The following article will show you some simple, easy-to-follow advice you can put to use immediately in your weight loss plans.
Avoid keeping unhealthy food choices…
Tagged: , gym membership , weight loss … Read More
Here are some advanced techniques are often used in weight training, so you will get better results more quickly.
1. Force Reps
Perform repetitions with weights that will make you reach failure on the second repetition, make sure your partner does not help too much and just to help balance the weight you lift. After the failure in the second reps, add another two reps with the assistance of your partner. Rep Force used to increase your force power. Force Reps main goal is to reduce the exercise saturation of the muscle and help provide stimulator to the muscles to grow. This type of exercise is not recommended for regular training and continuous, use as a variation and distraction training about 1-2 times each months.
2. Rest Pauser Principle
Lift the weight, when it reaches failure, put the burden and rest for about 10 seconds. After that take the same weight and do an additional 1 to 2 extra reps (or whatever you are able to lift). Repeat this process once again until you set is finish. This technique could have repeated several times and the advantage of this technique is not a lot of hurting your joints also the weight lifted accordance with your own ability.
3. Negative Reps
Lift the weight, when it reaches failures, requests your partner to help lift the weight and when the weight was on top (eg the Flat Barbell Press, handlebar position above), slowly lower the weight while holding the weight to come down without help from your partner. Negative Reps is to lower the weight slowly. This technique is good and useful for add muscle mass.
4. Pre-Exhaustion Principle
To use this technique, you need to do Isolation Movement (movement that use one joint) first, after reaching failure then with no rest immediately do 1 set of compound movement. Repeat this process until 3-4 sets. This is not a technique performed at the end of the set. As an example of using this technique, when you want to train the thighs muscles, first do Leg Extension, reach failure and then switch to Squat without a break. After Squat, rest 60-75 seconds and then repeat the above process until 3 to 4 sets. Note that you need to reduce the weight when you do Squat, not like a normal training.
The good Pre-Exhaustion combinations are:
These weights training techniques are good enough to give a different shock to the muscles and can be used quite often in the menu you exercise everyday. … Read More
( If you haven’t tried water workouts lately, your body doesn’t know what it’s missing. If you sweat during these water workouts, no one will know but you.
In this Mind Your Body TV video with Lynda Huey, M.S., I learn just how tough water workouts can be. I kid Huey that “I’m a doubter,” but by the end of this aquatic session, we’ve jumped through nine very different moves that left me gasping for air—and I’m fit.
Why water workouts:
Exercising in water does a few things that exercising on land can’t do. Water workouts let you “turn it up” in an environment that has the following properties:
*Buoyancy: You feel lighter, yet water gives you support.
*Resistance: You use muscles you might not engage on land, and you improve balance and strength.
*Hydrostatic pressure: The water around you “envelopes you” and may aid blood circulation.
*Temperature: If water is heated, that helps blood circulation, too, and it also helps you relax.
Water workouts prevent injuries:
If you can’t jog anymore because of injuries to knees or hips, water takes care of that so you don’t pound on hard ground. It actually helps protect your spine and your joints if done correctly. Water workouts can help you burn calories, lose weight and tone your entire body and they’re bound to make you smile—especially if you’re doing them with a group of friends.
Don’t know if you saw Lynda Huey’s first video with Mind Your Body TV, but it’s a good introduction to water workouts and aquatic therapy—the latter is a good option for you if you’re injured and have been given a prescription for physical therapy. The American Physical Therapy Association even has a special “section” for PTs who choose to practice aquatic therapy. Remember that water workouts and aquatic exercise are not aquatic therapy.
Find water workouts:
After watching this video about water workouts, bet you’ll have a great time the next time you’re at a friend’s pool. Or ask your local YMCA/YWCA or health and fitness club (that has a pool) what classes might work for you. Water workouts have come a long way from dog-paddling.
Trying to lose weight is like climbing Mount Everest. To be successful, you have to want it bad enough. The reason why a lot of people see their weight seesaw is that they were never fully committed.
In addition, many factors affect the rate by which you can lose weight. It's not just about your food intake and exercise program. You will also have to consider your family history, medical condition, if any, and lifestyle.
Let's look more closely at how these factors affect your weight loss plan. If your family has a big bone structure, which means that your family tends to have big builds, then maybe your ideal weight should be adjusted accordingly because you can not change your entitlement bone structure. One way to check what your ideal weight is to find out your Body Mass Index (BMI).
If your lifestyle is too stressful, and you have a tendency to munch away the stress, this will add to your weight gain. On the other hand, if you work at an office table all day long, sitting down most of the time, you will tend to develop additional weight around your abdomen area. Sitting down right after eating is not a good idea because it slows down the digestion process. You should try walking around a bit after every meal.
If you have an active social calendar, try to stay away from too much drinking. Before sleeping, drink at least one glass of water to help flush out your system. Alcoholic drinks contain a lot of calories and can sometimes make you eat more than you normally do. Those appetizer trays are also rich in calories, so choose your appetizer carefully.
Monitor your food intake. Try to add more protein and vitamins in your meal. Lessen the red meat by substituting it with fish and skinless chicken. Stock up on fruits and vegetables but stay away from mayonnaise-based salad dressings. One word of caution about vitamins – check first if it will stimulate your appetite or not because some vitamins can cause you to eat more.
A balanced meal is better than those fad weight loss plans like liquid diets. For one, fad diets do not satisfy your need for food, and two, you need food to function properly. Eating properly is much healthier than not eating. You could try small meals frequently instead of 3 large meals. Another option would be to have a big breakfast to help you through the day, then smaller meals during the day.
Instead of munching on chips and sweets, try fruits, and rather than make a beeline for the desert tray, have a diet chocolate bar in your bag to satisfy your craving for something sweet.
There are so many products out in the market that are sugar-free and taste really good. They are a little bit more expensive but the extra cost is worth it.
There is also no way around it: you have to exercise. It has to be … Read More