September 2013 Archives

Are you looking for a starting point for getting into shape? The below article provides excellent advice to help you begin without getting discouraged. If you wish to succeed, use this advice to boost your fitness and health.

Walking is a great exercise for increasing fitness. Walking heel to toe starts that involves pushing your heels first and toes last can boost your calves’ efforts. With arms bent at the elbows, swing them gently to tone this body area at the same time.

Doing thousands of crunches will not give you a six pack. You can get bigger and stronger muscle tone with workouts that target your abs, but these are not going to reduce the fat in your midsection. If you are seeking a six pack of ab muscles, you have to cut down your overall body fat levels with dietary improvements and lots of cardio, on top of your weight lifting.

If you continue to make excuses to avoid exercising, or you find that you are exercising infrequently, schedule in your exercise. Decide the number of days that you will work out each week and make a commitment to follow your schedule. Try a “make-up” day to make up for a missed workout.

Regular exercise every day, even if just for a short time, is best. Even small decisions, like taking the stairs instead of the elevator, can yield significant health benefits.

Running is a great exercise, but it can also cause damage over a long period of time. To keep the damaging part at bay, try cutting your running frequency every six weeks, for one week, to about half of your usual mileage. Reducing the distance to only half of what you are used to gives your body the opportunity to recover and helps you avoid any permanent damage that could occur.

Mix crunches with some legit sit-ups when you exercise. Many people have heard unfavorable things about situps. Do not do sit-ups that involve anchoring your feet. This particular variety of sit-ups can seriously strain your lower back.

Trust your body when it tells you it’s time to rest. Many people time their rests to coincide with changes in their routine. In all honesty, it is much better to take your body’s advice over that of the trainer. If you are feeling tired, take a break. Preventing damage to your body starts with being in tune with how you feel.

Cycle at a steady speed. If you pedal to fast you will exhaust yourself very quickly. Have a steady pace so you can handle more endurance, and you won’t feel fatigued. You do not want to pedal without any resistance or effort, this won’t get you into shape as fast.

By adding free weight squats with a barbell to your routine, you will gain a muscular, good looking body. Squats provide an excellent workout to your calves, abs, lower back, and hamstrings. They not only work on these specific muscles, but they also increase your total body mass by giving you a temporary surge of growth hormone.

Get your whole family involved in fitness. You can take turns choosing what fitness activity you want to do each week and work out together. Make yourself a log of the whole family’s fitness activities so you can see what you all are accomplishing. By helping each family member to learn more about their fitness style, you can ensure everyone’s success.

Work out your abs regularly. Since you need to rest your abs, alternate days so you aren’t working them every day.

Create a plan when you first get started on your fitness journey. The advice from this article will help you create your own personal fitness plan. If you find yourself unsure of where to start, don’t fret. This information will get you started.

Filed under Senior Fitness by on #

We have all seen little old ladies and men using canes and hearing aids. But this isn’t the norm. Much of the assumptions made about old age are based on myth. Studies show that people are living longer and enjoying good health well into their old age. Read more for tips on living your best life!

Try a resveratrol supplement. Clinical studies being done on resveratrol and the positive effects it has on getting older are showing great results. Resveratrol is found in both grapes and nuts. A good source of Resveratol is in Polygonum cuspidatum or Fallopia japonica, this is where they get it for supplements. Senna quinquangulata, originating in South America, is yet another known source.

Get the recommended amount of sleep. A night’s sleep of 7 to 9 hours is crucial to maintaining your hormones, so that you can wake up feeling refreshed. Without adequate sleep, you may become irritable and pessimistic.

Whenever you can, spread peace and joy. If you can make someone else smile, you will smile yourself. Happiness is free and by spreading it around, it will eventually come back to you!

Get enough sleep nightly. Most people need between seven and nine hours of sleep each night. Lack of sleep is proven to be related to many health issues, including depression and cardiovascular conditions.

As you age, you will come to think of your home as your sanctuary. Your house should reflect the things that make you feel happy and secure with an emphasis on your comfort. Your home can be ready for your return.

Hormonal imbalances are something that affect women and men as they age, and should be addressed when they occur. If you have a hormone imbalance you can gain weight, not sleep right and be depressed. These issues can add to your aging. Consult with a physician to learn how to manage your hormone levels as you get older; this will ensure that your golden years stay golden.

Do not fall! Falls are the main cause of serious injuries, fractures and death among seniors. You can improve your balance and become more physically fit by making an effort to take 30-minute walks, three days per week. Other strategies to maintain healthy bone density and avoid fractures include vitamin D and calcium supplements along with some basic strength training.

This can be an era for self reflection and you can enjoy the wonders of life even more. If you use the tips below, your remaining years will be your best.

There are many programs and pills that you can get that promise to boost your fitness, but many don’t work and some are even dangerous. The following article will tell you the truth about fitness. This article contains some great tips to help you attain fitness without asking you to purchase any product.

When you are exercising you should ensure that you breathe out after ever rep. Proper breathing techniques will enable your body to function properly and allow you to get a better workout.

Always dress comfortably when you are working out. At some gyms you may find are more like fashion shows than a place to exercise, and you may feel pressure to dress accordingly. Don clothes which allow you freedom of movement, but don’t make you feel self-conscious. Wearing the clothes that are right for you will ensure that you get the most out of your workout. You do not need to worry about impressing anyone but yourself.

Shoes with a proper fit are imperative to your workout program. Go shopping for workout shoes at the end of the day to allow for natural swelling that takes place throughout the day. Make sure that you have about half an inch between the end of your longest toe and the end of the shoe. Your toes should move freely in your sneakers.

Doing dips is an excellent fitness tip you should follow. Dips are an amazing exercise that targets your chest, triceps, and shoulders. There are many different ways to do these exercises. You can position two benches and do dips between them. Another good strategy is to add weight as you’re doing your dips.

The donkey calf raise is an exercise worth checking out if you want to add muscle mass to your calves. These are a very effective way to strengthen your calves. Have another person sit down on your back, then raise your calves.

If you want to improve your speed and stamina when running, emulate the Kenyans. Traditionally, Kenyans begin their workouts by running slowly for the first third of their total distance. You can then gradually increase your speed throughout the run. As you reach the middle third of your run, you should have reached your normal pace. Toward the end, you need to be going quicker. If you keep doing this kind of run regularly, it will significantly improve your speed and stamina.

Try counting backwards. Instead of counting upwards from zero, try counting down from your chosen number of reps. This causes your workouts to feel shorter because you are thinking in smaller amounts. It is also more motivating when you tell yourself there are only a few more left to do.

To spice up your workouts, you should do it in front of the television. Watch a fitness program, or find the exercise channel or on-demand video provided by your tv company. Try new videos or on-demand videos that will help motivate you. If you don’t have access to a TV network that airs fitness shows, try searching for videos and exercise routines online.

A nifty fitness trick when doing sit-ups or crunches is to press your tongue against the top of your mouth. By doing this, it brings your neck muscles into the exercise, making them more properly aligned for your ab exercises. With this stance, you will lessen the possibility of unnecessary injuries.

Do not train heavily in the early stages of your fitness program. Make sure that your technique is solid and that you are not straining your muscles. Utilizing proper form will allow you to improve your body without suffering any serious injuries.

Bend your wrists when you are exercising your biceps. Try bending your wrists backwards a little, and then do your regular bicep exercises this way. Yes, it may be a bit uncomfortable, but you will adjust and it’s a great way to increase your fitness.

A good cool-down or even a massage decreases the amount of lactic acid that your muscles have built up, resulting in less soreness later. A good massage will also help you recover from a strenuous work-out at the gym. Obviously, a massage is a great reward.

When trying to get physically fit, it is best to steer clear of those questionable or even dangerous fitness routines or products on the market. Losing weight is not all there is to fitness. Use the information you gained from this article wisely in order to get into shape. This information will point you in the right direction; now all you have to do is get there.

Filed under Senior Fitness by on #

Although getting older is inevitable, you can keep your mind and your attitude positive. Learn how to avoid signs of getting older in your body and mind and increase longevity by studying the information in this article and applying it to your life. You will be stay happier for many years to come by employing advice like that found below.

Make it a point to get the minimum amount of sleep that is recommended for members of your age group. In addition to the relaxing effects of a seven to nine hour sleep cycle, you will also be helping to maintain a proper balance of your hormones. Not getting enough sleep can often result in irritability and can generally put you in a bad mood.

The amount of exercise you need increases with your age. As your body ages, it needs more activity to keep itself strong and malleable. Commit to walking a half hour a day, every weekday. Mix in some strength training exercises at least two times per week. This will help keep your body fit as a fiddle, at a level which will help ward off other aging issues.

Try personalizing your home. As you gain in years, you may find that you are living in a different place than you expected to live. When moving to a new home, make sure you decorate your place with items that give you comfort and make you feel welcome.

Having solid supportive friendships will give you the love, energy and fuel that keep you feeling emotionally positive. You are never to old to enjoy the pleasure of making new friends. If you feel lonely, go meet some new people and build friendships that will enable you to have a wonderful long life.

As you age, you will come to think of your home as your sanctuary. Take the time to improve your home and turn it into a place you really enjoy. It is comforting to know that your home is always there for you as a place of peace and relaxation.

Life needs to be explored and savored. Much like you did with your children, it is important to set goals and benchmarks as you age. When you are able to meet these milestones, such as meeting your retirement account objectives, you will get the same sense of satisfaction you did with your children.

By now you should realize that getting older isn’t necessarily a negative. You can still be active and lead an exciting life if you take care of yourself. Find ways to fit these tips into your daily life.

In order to get more healthy and improve your life, it is important to concentrate on your fitness. Also, a stronger immune system is a great side effect of overall fitness that will help you fight any illness encountered in your life. For simple advice on how to get into shape and improve your overall health, read this piece.

When it comes to improving health and fitness, walking is definitely one of the best exercises. If you use your heel to push off and on to your toes last you will not put as much pressure on your calves. Swing your arms back and forth with every step, bending at the elbows, to work them out as well.

If you are constantly failing to meet your fitness goals, it might be time to buy a new workout outfit to give yourself a boost. Even trinkets will be fun and motivate you to get out to the gym.

Grow a garden. It is not a simple task to start up a garden, it does take some effort. You have to weed, dig and squat in the dirt. Gardening is only one hobby you can take up to stay in shape.

Lift weights in less than an hour. If you work out for longer than an hour, you can start to lose muscle mass. Power your lifting workout down after an hour.

Fitness Program

Think differently when you are going to start a fitness program. Many highly effective and enjoyable exercises can be done without ever stepping foot in a gym. Keep this in mind as you choose your fitness program. In order to stay motivated, you should find an workout that you will enjoy.

Conquer the exercises you don’t like by doing them more often. The thinking here is that most people will avoid doing activities that they are not good at. Conquer any such exercises by doing them regularly until you’re great at them.

Looking for a way to get washboard abs? You won’t get them by doing only crunches. Although these exercises strengthen your abdominal muscles, they will not burn belly fat. If you desire to have washboard abs, you need to improve your diet and also take part in cardiovascular exercise and resistance training.

When you lift weights over your head, make sure that you flex your glutes on every repetition. This gives your butt a great workout, while also exposing you to less of an injury risk due to your body being in a better position. This position then offers more stabilization for your spine.

Believe it or not, the best way to quickly get fit is to complete your exercise routine in 10 percent less than you normally do. Your stamina will increase and your muscles will get a better work out. For instance, if your full body workout normally takes 30 minutes, aim to finish in 27 minutes instead.

Some mistakenly believe they can work their abs every day. You should not do this if you want a six pack. Even abdominal muscles need rest. Wait two or three days between each ab workout.

Some people assume getting fit is a long, drawn-out process. This is simply not the case if you are smart about it. All you have to do is drink water and work out more; you will be on the right track to fitness. Try to keep these tips in mind if you are trying to be healthier.

Filed under Senior Fitness by on #

Fitness encompasses your physical and emotional self. When people get physically fit, they are healthy and happy. Read this article to return to the right shape.

If you are serious about becoming more fit, you should select a routine that improves flexibility, burns calories and tones multiple muscle groups. Keep an eye out for classes that are close to where you live.

Don’t spend more than one hour lifting weights. Muscle wasting also becomes a problem if you exercise for more than an hour. Therefore, you need to limit your weightlifting sessions to an hour or less.

Get creative with your new fitness routine. Many healthy exercises and activities do not require the use of equipment or a membership at a gym. This is so important, because you will want to stay motivated, and to do that, you will want to be certain you are doing something you like doing.

Document every step. Write down every exercise you do and every morsel of food you put into your body. Even make note of the times you exercise and eat, and the temperature each day. You will see what you need to improve on. If you miss a workout, list the reason why that happened.

Maintain a fitness log detailing your fitness activities for the day. Keep track of all the workouts you do. Do not forget any additional exercise that you perform. Purchase a pedometer, which can keep track of each step you take daily and be sure to include that data as well. It’s always easier to stay on track towards your fitness goals when you have a written record of your progress.

You can improve your strength more quickly by shaving ten percent off the time of your workout routine. This can also help your muscles get a better workout while improving your endurance. As an example, during your next workout session, trim 2 minutes off of your 20 minute routine.

Chin-ups are an effective exercise when done properly. You may be able to change your mindset about this particular exercise. Don’t think about pulling your body upward. Instead, think of moving your elbows downward. By redirecting your mindset, you will be able to do more chin-ups, and they won’t seem as difficult.

It’s important to buy athletic shoes that properly fit your feet. Try to purchase shoes later in the day after your feet have had a chance to spread. There should be at least a half-inch of space at the top of the shoe. If you can’t wiggle your toes inside, the shoes are too small.

Many people think that working their abs out daily is a good thing. This is not ideal for these muscles. Abdominals, like other groups, require regular rest. Allow at least 2 days between your workouts to give your abs proper recovery time.

When using a work out bench you are not familiar with for the first time, you should test to make sure the padding is up to your specifications. Simply apply pressure to the cushion with your thumb to see what it’s made of. You should feel nothing but padding. If you feel anything hard like metal or some other material, choose another bench to work out on.

If you want to compete in sprinting, you should focus on increasing your running speed. The best way to do this is to concentrate on your foot always landing under your body rather than in front. Propel forward by pushing off from the toes of the back leg. Your speed in running will increase if you practice this technique.

This article shows the areas where you can improve fitness. Don’t be ashamed of your body any longer. If you follow the advice given, you will be well-equipped to help achieve your fitness goals.

Filed under Senior Fitness by on #

Though you will be getting older, you do not have to let your body and mind fall victim to growing older. By simply learning some good tips regarding aging and the challenges it brings, you can increase your longevity and have happier golden years. If you apply these guidelines, you can extend your life to include more joyous times.

Stop worry about numbers when it comes to growing older. When you’re too concerned with your age, your weight or other numbers, it’s too easy to be distracted from what’s really important. You most likely pay someone who focuses on your numbers so stop worrying yourself about them.

Proper rest is essential to good health. Individuals who get between seven and nine full hours of sleep nightly often feel more relaxed as a result of balanced hormone levels. Not getting enough sleep leads to irritability and difficulty in finding joy in your everyday life.

Try to spread joy wherever you are and whenever you are around someone. The happier you make others feel, the happier you will feel. Happiness is free and by spreading it around, it will eventually come back to you!

No matter where you are living, decorate it to make it feel like home. With time, you will get tired of your house and want to make it more personal. Your new place will become familiar and home-like once you bring your own touches to it. Bring out the photographs or paintings, cushions and decorations that gave your former home an air of comfort. They will make this new place feel like home too.

As your age increases, your home becomes even more of a safe sanctuary. Try personalizing your space and try to make it more comfortable so that you have a refuge from your daily struggles. This will enable you to rest easy no matter what the day’s challenges were.

Life can be enjoyed and explored. Find goals for yourself and do your best to achieve them. This will help you stay motivated and feel accomplished.

If you want to prevent heart disease, it is helpful to eat fish and reduce red meats in your diet. Meat has high cholesterol which will start to build up in your arteries, leading to heart problems. Fish can help you live healthier and longer, unlike meat.

As stated, growing older is not necessarily a bad thing. Taking care of your body and your mind now will help you live longer and stay active. Put this advice to work in your daily life so that you can continue to enjoy a high quality of life.

Let’s be honest, it’s not always fun or easy to stay fit. It is vital that we attempt to achieve this higher level of well-being, but it’s going to take some hard-work and effort on your behalf. Luckily, it’s not necessary to go to extremes to get good results. All you need to do is come up with a plan and follow through with it. You may even enjoy yourself.

Limit your weight lifting time to one hour. Besides releasing cortisol, if you are lifting for an hour, your muscles will start to waste. So make sure to keep these weight training routines to less than sixty minutes.

Mix up your workout routine with a variety of exercises. You will not be bored and stay on top of your exercise regimen. When your muscles are used to doing one thing, they will not change as much.

Be creative with your fitness routines. Rather than limiting yourself to indoor gyms or fitness facilities, consider alternative ways to engage in healthy activities. Finding an activity you like is crucial for maintaining motivation, especially if you have never worked out before.

The importance of a strong, solid core can not be overstated. A strong and sturdy core comes in handy with any exercises you choose to perform. The simplest way to strengthen your core muscles is by doing sit-ups. They can also increase your flexibility. This will make your ab muscles to work harder and longer.

To build the strength in your legs with an easy exercise, try doing wall sits. In order to do this exercise, you should locate a wall space that can fit your body. Start with your back facing about eighteen inches from the wall. Lean back against the wall and bend your knees. Continue bending your knees so that your thighs become parallel to the floor and you find yourself in a crouched position, just off the floor. Try to hold this position as long as possible.

When you are working out, wear comfy clothing. If you do your workouts at a gym, you may feel pressure to wear fashionable workout gear, but try not to succumb to that pressure. Wear clothes that you can easily move around in without feeling embarrassed. Wearing the correct clothing helps you put your emphasis on working out, not on your clothes.

Try to maintain 80 to 100rpm when biking to work. This make bicycling easier on your knees and muscles. This can be determined by simply counting how many times your right leg goes up every ten seconds, and multiplying that number by six. You should try to keep this rpm.

It is often helpful to count backwards when you are completing repetitive exercises. Counting down makes it easier for you to keep track of your reps as well as keeping you motivated.

Already Spent

When starting out a fitness routine, it is a great idea to make payments to your personal trainer ahead of time so it gives you a commitment. You will be more likely to stick with it because the money is already spent. If your money is already spent, then it is more likely you will follow through with the training sessions. Thus, you are more likely to attend the sessions in order to extract the value from the money you’ve invested.

Aim past the hole if you are trying to get better at putting. This is because those 17 inches around the cup have no footprints. The thicker blades in this area will slow down your ball and keep it from rolling so far.

Visit your doctor to make sure you are generally healthy before you start a fitness regimen. Doing this will minimize the risk of injury and maximize the potential benefits of the program. If prior health issues are of concern, you definitely need to seek medical clearance.

If you want to build stamina you should really think about jogging. You need to start slowly and build up your time as you go along. Make an effort to keep your heart rate at around 75% of your top limit. This often averages out somewhere between 120 and 150 beats per minute, but it can vary with age.

In conclusion, fitness isn’t going to be fun all the time, and it’s probably not going to be easy. If you have the right attitude and workouts, though, it doesn’t have to be torture. No one expects you to begin the long journey to a lifetime of fitness all alone. You have already taken the first step towards your new life of fitness.

Filed under Senior Fitness by on #

Trying to age gracefully may sound nice, but its not as easy as it sounds. It can be tough getting old and there is no way you can escape it. Still, there are ways to lessen the effects of the aging process and keep yourself healthy, even as the years roll on.

Try new things and constantly keep an active mind. Older people are wiser, so you should work on furthering your intelligence as you grow. Whether it is through a course at the local college about computers or a simple crossword puzzle, they will both keep you on your toes and feeling great.

Don’t let numbers define you. Stop fretting about your age, height, and weight, and let your doctors worry about them if need be. If you focus entirely on your age, your weight and your height, you are almost guaranteed to overlook the remarkable aspects of life that will sustain your mind and body.

Balanced Diet

If you want to age well, nothing is more important than having a balanced diet. A balanced diet consists of fruits, vegetables, grains, protein, and foods that contain unsaturated fat. Eating this way ensures that your body is getting the nutrients it needs.

Ensure you get enough rest for your age bracket. A general rule of thumb for keeping your hormones in check is 7-9 hours per night. Without adequate sleep, you may become irritable and pessimistic.

Exercising is especially important as you age. You actually need more activity as you age, in order to maintain your capacities. Take some quick walks for thirty minutes, at least five days every week. Round out the week with two days of doing strength exercises. Having a routine like this will keep your body healthy, and make you less susceptible to problems associated with age.

Make your home feel like it is part of you! As we get older, we may find that we are not living in the place that we once thought was going to be home for the rest of our days. Surround yourself with things that make you feel happy and comfortable.

You can improve your skin as you age by staying away from makeup products like foundation or powder makeup. This is worse as you get older since your skin already requires additional hydration. Try to keep your beauty regimen to minimum as you get older. Use the fewest beauty products possible, avoiding those that harm the skin.

Look at life as a journey that should be enjoyed and explored. Stop and reflect each time you reach a milestone in your life. Celebrate it like you did with your child. You will experience the same sense of accomplishment you did with your kids.

How you age is not determined entirely by the genes you are stuck with or the luck of the draw. This is not a process that should be taken lightly. Maintaining your health as you age is a lot of effort, but it is well worth the hard work. You can’t stop the getting older process, but you can use some of the effective advice in the article above to be as healthy as you can be as your grow older.

It does not matter if you are an accomplished athlete or just a beginner, you will benefit from knowing about fitness and how to stay healthy. You will be amazed the difference knowing your body and how it works can make on your fitness level. If you use this article’s tips, the results you see will be much better.

Do not fret. Biking is another great exercise. Riding a bike to your destination is a fun, easy and cheap way to get in a workout. If you work less than five miles from home you should be able to get there in thirty minutes or less and since you will have to ride home again, you get two workouts in one day.

Lift Weights

Don’t lift weights for more than one hour. Muscle wasting will begin after an hour of lifting weights. This is why you should lift weights for only an hour or less.

When you begin working out with weights, always start out with smaller muscles first. This can help create a balance with your muscles and prevent injury since smaller muscles fatigue before larger ones do. Also, this process can create a better transition when you lift heavier weights.

Build your thigh muscles to protect your knees. Torn ligaments behind your kneecap are a sports injury that is quite common. Prevent this injury by exercising your quadriceps and hamstrings. Leg curls and extensions are great for this.

You can keep your metabolism up and stay motivated by doing light exercise while watching TV. You could dance during the commercials, or even see how many jumping jacks you can get in before your show returns. Get small hand-held weights and do some light lifting while you are on the couch. If you try hard, there are always opportunities for you to add some exercise into your day.

A strong core is the foundation of a fit body. If you have a strong center, you will have an easier time with all of the other exercises that you do. Strengthening your core can be achieved with good old-fashioned sit-ups. Additionally, you can increase your range of motion with sit-ups. With a greater range of motion in your abs, your core will be strong, and you will be able to do a wide range of exercises that you couldn’t do before.

If you are looking to strengthen your legs, try wall sits. Choose a spot along a wall where you have plenty of space to do the exercise. Stand about eighteen inches from the wall facing away. While bending the knees, lean yourself backwards until you can feel your whole back touching the wall. You should bend your knees, making your thighs parallel to the floor. You will then be in the sitting position. You should hold this position until you cannot stand it any longer.

Although you may prefer running on a treadmill, you can get better exercise by running outside. When you can, run outside. When the weather prohibits being outdoors, transition to a treadmill.

Using the tricks you just learned can help you improve your fitness routine, regardless of who you are. When you learn about getting fit, it provides you with the ability to get the most out of your workouts. Keep in mind the tips you learned, and you will see a difference in no time at all.

Filed under Senior Fitness by on #

Made with care by Knowhow-Now using a theme from Semiologic by Denis de Bernardy