Category Archives: Fitness

Make your life happy by Walking!

It is now beyond doubt that a sedentary lifestyle causes numerous health issues. Those who walk regularly are fitter, healthier and less likely to be overweight and yet few people seem to be rising to the challenge and incorporating walking into their day. It is all too easy to make excuses about being too busy but this simply isn’t good enough. It is time to act now as walking could literally save your life.

Making the Change

I decided some time ago that I must take on the 10,000 step challenge and walk every day regardless of my other commitments. With a full time job and a small business time is at a premium but the walking can be done and I am finding that taking time out to walk is actually making me more productive and certainly more upbeat. A good walk clears the mind and releases those endorphins to power positive thinking and so your mind as well as your body gets a valuable boost.

Motivation

So how do you fit in 10,000 steps every day when your schedule looks like war and peace and how  do you keep motivated? The first thing you must do is accept that walking is a necessity not something to be cast aside when you are busy. It should be the last thing you drop from your schedule not the first. Force yourself to take a lunch hour no matter what and use that to walk with purpose and use a fitness app on your phone to chart your progress. There is something about seeing the number of steps on the display that keeps you putting one foot in front of the other.

Parking

Wherever you go outside of work, walk if it is within a couple of miles. If you have to take the car anywhere park at a distance from your destination and walk the rest. No more searching for that parking space close to the supermarket door or hoping for an opportunity on the ground floor of the multi-story. Park at the farther reaches and revel in the exercise.

Flexibility

Don’t allow yourself to be a slave to rigid timings for meals and television broadcasts. Eat when you have walked your steps and record the programmes you wish to watch and view them when you have the time. Eastenders is not an excuse to get lazy!

Benefits

I have been walking every day for a few weeks now and I feel fitter, happier and stronger and I have actually enjoyed being out and about. It is not a chore it is a pleasant break from my commitments that I find invigorating. I have enjoyed the summer sun and the autumn leaves but now winter is approaching and I have the challenge of taking on the weather. I am not going to allow myself to let that be an excuse. It may be raining outside but a good coat and a decent pair of winter boots is all I need. Come rain or shine I am determined to carry on even if the snow returns this year.

Give walking a try you will be surprised at how much you can do and still fit everything else in. It is a case of priorities. You might be busy but nothing is more important than your health.

10 Aerobic exercises for boosting the weight loss


Aerobic exercise is the most probably the most famous form of physical activity while trying to lose weight. It raises the heart and metabolic rates so effectively fight the stored fat you need to eliminate. Other great advantage of Aerobic is because there are loads of alternatives to pick from and you aren’t always necessary to get some accessories or visit the gym.
Following are the finest 10 aerobic exercises you may add to accomplish your goals faster as well as foster the weight loss.

What exactly is a Aerobic exercise?

Aerobic exercise (also known as Cardio Exercise) is a specific type of physical activity that increases your heart rate and keeps it up for desired amount of time. The intensity during the exercise should be between 60% and 85% of your maximum heart rate because with such intensity your body is able to cope with fat more effectively. If you’re new to Aerobic, you should start with a 20-minutes workout and increase the duration and intensity as you improve your stamina and endurance.

Tennis

Tennis is a great outdoor activity (mostly) that will help you to burn some extra calories while having fun with your opponent. It also improves your stamina, speed and strength. You should be able to burn between 600 and 900 calories during one hour workout.

Swimming

Swimming is great calorie burner if you take is seriously. If you swim just leisurely, you will not burn any significant amount of body fat. But if you add speed, you can burn up to 300 calories per 30 minutes, so one hour of swimming and you’re down by around 600 calories, which is pretty good. Swimming style also matters – butterfly is better burner than breast stroke.

Kickboxing

Kickbox or any other martial art are one of the best calorie burners out there because you are moving the whole body and stretching the muscles. It is also more fun as you are doing many different movements and not just one like when running or walking. You need to invest little bit into accessories, but this Aerobic exercise is definitely worth it. It will improve your endurance and help to shed those excess pounds.

Zumba

This dance-based Aerobic training consists of interval and aerobic trainings thus offers you to burn large amount of calories during the session. You should burn around 500 calories per hour depending on your age, body weight and the overall condition.

Hiking

This low intensity recreational activity can improve your health, burn some extra calories and relieve from stress. Even though it can’t be compared to most of the other Aerobic-based trainings, it is ideal for those who want to relax and stay active at the same time.

Crossfit

Crossfit is relatively new exercise program developed by Rebook that uses every part of your body and is executed at high intensity. If you want to improve your physical skills, gain strength and lose weight, crossfit is definitely the way to go. You will need plenty of accessories, so you better hit the gym.

Circuit training

Circuit training consists of bunch of aerobic and anaerobic exercises that are performed in a circuit with minimal rest in-between. You take longer rest when the whole round is over. Because the circuit training is flexible, you can easily create your very own high intensity routine using the accessories you have available. This form of workout is great to improve your stamina, gain some muscles and most important to burn a lot of calories.

Stairs climbing

Stairs exercises are great for toning up your lower body and increasing your stamina. This type of workout might be boring, but is extremely powerful and easy to perform out-of-the-gym Aerobic routine. If you are busy or you had a hectic day, few minutes on the stairs will allow you to get rid of some extra calories. You can also make the stairs exercise a part of your circuit or high intensity interval training.

Jogging

Jogging is one of the most popular ways how to stretch your whole body and shed those unwanted calories. In order to burn as many calories as possible during the session, try working at least at 8 mph. You can also add some weights or seek for rough terrains to make it more challenging.

Belly dancing

This basically women-only activity is a funny and sexy way how to stay in shape. You can easily learn it by yourself using YouTube or by using some other guidance. Belly dance will aid in weight loss and boost the fat burning ability of your body.

How Exercise Can Enhance Your Brain Health

Workout is great for a lot of issues, and mind health is really one of these. It is possible only visualize the air and blood cleaning away the cobwebs, surging to your own brain and refreshing your mind cells, as your own heart begins moving. Plus it’s correct. Individuals who workout frequently have physical distinctions inside their heads that may be observed on special brain tests. The hippocampus–the mind framework which is vital for memory–is improved by any variety of workout which gets your center heading. That seems to be accurate irrespective of the actual age. And while the years pass by, folks who workout are not as possible to produce Alzheimer’s illness or get a stroke in contrast to their trainer potato buddies. The strength of workout will tempt us into breaking a sweat, much as we would like to slide into a lifestyle of idle leisure.
If you’re not convinced, I’d like to explain what research has shown:
Researchers at Columbia University invited a group of young (twenty-one to forty-five years of age), out-of-shape volunteers to start an exercise program.1 Everyone got his or her choice of a treadmill, bicycle, StairMaster, or elliptical trainer and was asked to exercise for forty minutes, four times a week for twelve weeks. The researchers then scanned their brains using magnetic resonance imaging (MRI). The scans indicated that their brains were actually building new blood vessels and new brain cells—not just anywhere but specifically in the hippocampus. The more physically fit the participants became, the more brain changes they had, and the stronger they performed on cognitive tests
“But I’m maybe not 21 years of age!” you may be stating. Well, it seems like exercise works exactly the same manner–or actually better–for elderly folks. Actually, it could actually reverse the age – associated diminishing of your own mind.
After 6 months, the investigators assessed the dimension of everyone’s minds. Utilizing MRI, they calculated their grey matter–that is, the component of the mind constructed largely of mind cells (think of it like the enterprise part of the mind). Additionally they assessed their white matter, that is made up mainly of axons–long wire-like procedures stretching in one brain cell to a different. White issue will be the group of fibres that maintain different portions of the mind and nervous system in communicating together.
Scientists in the University of Illinois employed fifty nine adults–all were over age sixty and sedentary–for a fitness plan.2 3 times each week, the study volunteers met up for aerobics, that is, actions designed to foster the pulse rate (e.g., operating, step exercises), as compared to weight lifting or stretches that don’t accelerate your heartbeat.
Then they compared the outcome to MRIs completed before the workout program started. It proved that after 6 months, the exercisers’ grey matter was bigger than before, particularly within the frontal lobe areas vital for memory and focus. Their white issue was bigger, also. The section of the white issue that had improved in dimensions was the section of the mind that lets the best and left halves to convey.