Exercise is probably the most powerful single habit that anyone can develop to live a healthier life. It can improve sleep patterns, strengthen the immune system, and increase physical performance.…
It has been promoted time and time again on how exercise can develop one’s physical well-being, but what could be done with one’s mental health? The good news is there is now a shift on the idea about the benefit of working out from just weight-related concerns but also towards psychological health improvements.…
To many, exercise is about toning their muscles and keeping their bodies fit. However, these physical programs and workouts are more than just about unloading those extra pounds. Various studies have shown that exercising can help overcome depression; although more critial forms of depression might need the help of a psychiatrist (more info here).…
If you are spending countless hours in the gym working out and still not getting the desired result then this is what you need to read today. It is likely that the way you work out is limiting your full potential. No matter how hard you train no one cares until you show some results. Read this related post.
It is not important that you work out every day for long consecutive hours; you can get the most out of a 30-minute workout as well.
You can achieve an effective workout doing the right things in the right order. Just make sure that you don’t jump right into it. Start low and slow. Your body takes time to adjust to the new patterns. If you are an amateur then don’t start with this routine immediately. It is suitable for those who have been working out for quite some time now but haven’t seen great results.
If you are someone who is tired of the long workouts and want to achieve their goals faster, then keep on reading. This is how you can get the most out of your workout routine:
- Track your workouts and limit them
Working out for the entire day isn’t smart. Make sure that you are tracking your workouts and limiting them to 30 to 40 minutes per day. Some people believe that they need to increase their workout time in order to see results faster. However, after a limited time, the exercises won’t be of much help to your body. Doing shorter workouts with more intensity is always better than spending hours in the gym.
- High-Intensity Workouts
If you are just starting with your fitness regime then it is best that you start slow. You need to build your stamina from the ground up. You should never jump right into intense workout sessions. Once you have your bases covered then go for the intense workouts as mentioned above. Shorter intense workouts are always better.
- Protein Intake
You need your proteins for muscle construction. It doesn’t matter if you are doing strength exercises or hardcore cardio, your muscles need proteins to rebuild. Now, this doesn’t mean that you start loading yourself up with proteins. Take the amount that is required for your body. We would suggest taking shakes with soy or whey.
We cannot emphasize enough the importance of keeping yourself hydrated. Make drinking liquids and water throughout the day a routine. Avoid drinking water right before exercising as the body takes a few hours to absorb it.
While a low-carb diet has been the hype if you are exercising, you need to keep those carbs in your diet plan. You need the energy to work out and the body gets the energy from carbs.
- Pre and Post Workout Rituals
Incorporate a protein shake to your exercise regime. Make sure you gulp it down before and after your workout. The carb/protein intake before the workout provides your muscles with building blocks during the exercise whereas after the workout it helps in muscle growth. Finish off your routine with a small meal after 1 hour of the workout.
- What Do You Enjoy?
Pick out an exercise, cardiovascular preferably, that you enjoy and start doing it. There is no fun doing an exercise that seems boring to you. You need to enjoy your regime, and if you’re struggling to figure out what you enjoy, speaking to a therapist could be the missing piece.
- Mix and Match
Never stick to just one routine for a long time because if you continue to do the same routine your body eventually adjusts to the stress levels. The workouts stop being effective and you stop seeing the results.
These are the 8 tips that you can use to get the most out of your fitness routine.…
Working out at the gym can be pretty scary when you are surrounded by lean people showing off their muscles and boasting about that certain hack they can swear by. If you are at the gym and you see another person doing something completely different to what you have been told, don’t just follow blindly. They might be doing something that is best for their body, but not for yours.
When it comes to fitness and getting in shape, you are bound to hear things that people live by. What if we told you that most of the hacks are actually myths and people have been doing it for years without any positive outcome? If you need someone to talk to then get in touch with a qualified trainer who can guide you better; unless your concerns are mental… there an online psychologist might be the best option as mentioned here: https://www.betterhelp.com/advice/psychologyists/are-online-psychologists-for-real/. Otherwise, here is a list of fitness myths that we have compiled for you to help with your physical concerns.
- Spot Reduction
If you are trying to lose weight around your belly then just sit-ups won’t work. If your required area is covered with fat, the muscle won’t show up no matter the exercises. The best way to lose weight around the specific area is by consistently doing cardiovascular exercises along with a healthy diet. Once the fat layers are gone, then certain exercises can start showing muscles.
- There are three ab layers
The myth revolving around the infamous 6 pack abs is that you have three layers – lower, upper and middle. However, the truth is that it’s all a single muscle. In order for you to target your ab muscle effectively, you need to pre-exhaust certain parts starting from top to bottom.
- Deep squats lead to knee pain
Many people say that deep squats aren’t good for your knees. However, there isn’t much truth to it as there isn’t enough evidence. The key is to keep your weight to a minimum, so try touching your heels with your butt while keeping the weight light. If you are using the right technique, this exercise won’t hurt.
- Deadlift is equal to back problems
You must have heard that certain people hurt their backs while doing a deadlift, but let us tell you that wasn’t because they did a deadlift. The reason behind this problem was compromised technique. Compromising your form may allow you to lift the weight but it messes up your back in the long run. It is better that you use the proper techniques.
- Heavy protein intake is important after lifting
Unless you are training to be a heavyweight lifter, loading up on proteins right after you lift isn’t going to help you. It’s probably going to hang in there or just sit on your waistline because a human body can only digest up to 15g of protein. The rest is just extra.
- Your wrists should be bent or cocked back while benching
The truth is that you should bench with your wrists straight. The biggest concern of benching this way is wrist tendonitis. It creates disruption in the proprioceptive system. Although it is difficult at the beginning, with time and practice your wrists get stronger, improving your neurological stiffening patterns.
- Long runs are for everyone
If you believe that anyone can achieve the long run milestone then you are mistaken. In order for you to run the extra miles, you need to be in running shape. You have to start your way from the ground up, which means starting with a light jog, running and then improving your stamina with time.
- Stretching decreases injuries
This is a common myth that every other person believes. At all cost, you should avoid static stretching before your regular exercise routine. You want your muscles to get active, not lazy. Keep the stretching for later maybe. They are a great way to relax your muscles post-exercise.
These are the most common myths that circulate the fitness world.…
Doing a short exercise routine every day can have a range of benefits. It gets your heart rate going, lifts your mood and gets you ready to face the rest of the day. In reference to what some mental health experts say, there many different types of counseling (even if it’s free) that recommend physical activity, many of which are linked to reducing depression, stress, and illness.
In the end, the question isn’t whether or not exercise is good for you. It’s what time is it best for you to do it?
Is There A ‘Best Time’ To Work Out?
To consider the ‘best’ time to work out it’s important to see when physical activity reaps the most benefits.
Time can be subjective, as suggested by Russell Pate, a professor of ‘exercise science’ at the University of Carolina. He believes that the best time is when you will be most consistent with your exercise.
Accordingly, you may decide to consider your schedule and pick a time when you are free every day. This would mean breaking up your physical activity into 30-minute sessions every day. This is based on the recommendations made by the American Heart Association which suggested that a person needs between 75 to 150 minutes of exercise a week. The length of time in this recommendation is dependent on the type of exercise you do.
Aldana, the author of ‘the Stop and Go’ guide, believes that you should change your exercise routine, depending on the time of day. This is very important advice that you should consider carefully. What exercise are you doing, and what effects will it have on your body?
Considering Your Body
Everyone has a ‘body clock’. This is where the distinction between an ‘early bird’ and a ‘night owl’ comes in.
When considering your inner clock, or circadian rhythm, it’s important to see when you are most active and plan your exercise schedule accordingly. This is important because your body’s rhythm affects your blood pressure, heart rate, hormone levels, and body temperature, all of which affect your ability to exercise.
But does this mean that there is no evidence behind exercising at a specific time?
Morning Exercise: To Do Or Not To Do?
Morning is the best time to exercise if you have trouble being consistent. According to Cedric Bryant, a chief ‘American Council on Exercise’ science officer, people who exercise in the morning will have developed a regular routine. This is because they can get their physical activity out of the way before the pressures of life take over.
When Insomnia Comes To Play, Exercise In The Evening
Insomnia is a monster that can ruin daily routines. As ironic as it may sound, a regular bedtime can help to beat it. This means tiring yourself out before you hit the sack.
However, as shown by Sally A. White, the dean and professor at Lehigh University in Bethlehem, you need to make sure your body is in a ‘rest zone’, or else it will not be ready to sleep. This means that exercising too late can actually work against you.
If you decide to exercise in the evening, it’s important to try a few yoga moves right after your workout, rather than a full-on cardio workout hours before you sleep. The key is to help your body relax, giving it enough time to regulate its temperature and heart rate before bedtime.
A Midday Break
Try exercising in the afternoon, if you have trouble getting out of bed in the morning. It will allow you to get your adrenaline pumping, without having to fight your body at 5 a.m.
If you have a lunch break, why not take 10 minutes and do a few exercises in the corner of a meeting room? It’ll be easier to do, especially if your colleagues get involved and make the habit consistent. Just don’t eat first. There’s no need to make yourself sick!
In the end, developing a habit is the most important thing!…
There are many physical activities that improve the fitness level of a person. These activities include playing some sport, swimming and regular training sessions at the gym. However, walking is one of the most popular fitness activities across the world. There are many reasons why it is considered to be so good. Here are some reasons:
- Walking does not cost money
Many fitness activities involve spending money. For example, a gym membership and a swimming pool membership all cost money. Walking is an activity that does not cost money and does not leave your bank account nor you feeling empty. When you feel the void, all you have to do is step out and walk whether it is walking on the streets in the neighborhood or walking in a public park. There is no money involved or any monthly membership plans or steep fees for counseling sessions with a psychologist; as described by BetterHelp here.
- This is a fitness activity that every person can do
Walking for fitness can be done by a high school teenager or an old woman. The pace of walking may be different but it is possible for every age group to participate in this activity which makes it one of the best fitness activities.
- Walking releases stress and helps to reconnect with nature
Walking is said to reduce stress. When you walk, you see other people on the road, you see different sights from buildings to green fields, all of these help to calm the mind and release stress. Moreover, walking is a form of exercise which stimulates the production of the chemical endorphin in the body. Endorphins in the body help reduce stress and generate a feeling of positivity. For people suffering from depression, walking helps to cure their depression as it makes you interact with other people and nature which in turn helps to eliminate feeling alone and lost.
- Brisk Walking can fight various diseases
Whether it is high cholesterol, diabetes or hypertension, a brisk walk every day can help fight these diseases. The more people walk, the further away they are from the risk of developing these diseases. High blood pressure is often controlled by walking which in turn helps to prevent serious health conditions such as stroke.
- Walking improves the mental sharpness of a person
People who go for walks train their brain to be mentally aware of their surroundings which in turn improves the sharpness of the mind. Moreover, walking helps to reduce incidents of Alzheimer’s disease and dementia.
- Walking in a nature-inspired environment strengthens the body
When a person goes out for a walk, it strengthens the joints of the body. Basically, walking stimulates the transportation of nutrients and oxygen to the joints of the body. Moreover, the fresh air in nature increases the capacity of the lungs which in turn helps with health conditions such as asthma and other breathing problems.
- Walking helps reduce weight
Depending on the frequency and the pace, walking can help you lose weight. A regular, brisk walk not only sheds those extra calories you consumed but also helps burn old fat, thereby, reducing body weight.
- Walking strengthens the digestive system of the body
When food is not digested properly it leads to health problems such as bloating and gastrointestinal disorders. Going for a walk after meals strengthens the digestive system which in turn helps to prevent digestive disorders in the body.
- Walking does not require equipment
Unlike most other physical activities, walking does not require any special tool. All you need is a good pair of joggers and you’re good to go.
Walking has multiple benefits and does not require any special equipment to carry it out. Thus, it can be an excellent activity if you’re looking to lead a healthy lifestyle.…
Which cardio workout melts those fats away faster???
Let’s talk aerobics. I’m not speaking about Jane Fonda’s video workout program from the early 80’s or Denise Austin’s jerking workout moves from the 90’s. Oh, hell no! We are in the second millennium people and evolution has paved the way for aerobics training. No more boring calisthenics and floor exercises. At this day and age, aerobics training or cardio workout can be both fun and effective in shedding off those excess pounds by melting the fats away.
But the question remains, which cardio workout will zap the fats faster than lightning? Ok, I’m exaggerating. Fats can’t be zapped and the lightning comment is truly a cliché. In truth, which cardio exercise can shape me up in lesser time? Good! I like that!
Anyway, to start off, here are four most common aerobic – now called cardio – exercises that can make you sweat like a real man. (Even if you’re a woman)
What are the benefits of cardio workouts?
You may be doing some walking, running, cycling or rowing – the benefits, in general, are pretty much the same. The way you do the workout, varying in intensity, will of course have added advantages. You can run at low intensity or high intensity – these two ways have different functions and fat-burning zones.
- It boosts respiratory system function by pumping air to the lungs while strengthening the lung muscles.
- Since oxygen flow is improved, more red blood cells are transported all over the body.
- The pumping movements and resting state of the heart is also improved.
- Cardio can keep a person mentally stable by kicking stress out of the system as well as tension.
- Circulation is also increased.
- A person’s self-esteem is high after every cardio workout.
So, how many calories can I lose doing these cardio workouts?
Walking – 300 to 400 calories per hour
Ok. Hold your horses. This doesn’t mean that you can walk for 60 minutes and you’d lose 400 calories. Just keeping it real, man. If you are an expert brisk walker, sure, you will lose that amount. But clearly you’re a beginner (or contemplating to be a beginner – tsk, tsk, tsk…) and this is for informational purposes, right?
Experts say that you need to perform at 50 to 70 % MHR, three times a week for 20 to 45 minutes per session (MHR is maximal heart rate. You can buy gadgets with this function to help you determine the rate you’re going.). Walking is recommended for beginners who are obese but need to trim down and those who have to exercise at low intensity because of an injury. People who overtrain need to recover and fitness specialists compel them to walk first. Walking can also be a means to start your workout program, like a warm up.
Running – more or less 600 calories per hour
Running is obviously a high intensity workout and not all people are equipped to do this. You have to check in with your physician first if you are physically fit and able for this cardio workout.
Moving on, to effectively burn the calories, you must use up to 65-85% MHR and run three times weekly for 20 to 30 minutes. The great thing about running is that it tones your legs since the muscles are defined and enhanced by the workout. It will also improve your athletic ability, performance and stamina. Studies also show that runners are lessening their risk of developing osteoporosis.
Cycling – 500 to 600 calories per hour
Cycling means biking the traditional way or on a stationary bike – it goes both ways. It uses the same leg muscles as running but in a low-intensity manner. That means cycling has high and low intensity benefits for the person doing it. Those who love to perform HIIT or High Intensity Interval Training can also incorporate cycling in their circuits.
Like running, you must also cycle at 65-85% MHR for 30 to 45 minutes per session (3x/week). It may be “low impact”, but its fat-burning capability is like that of a high impact cardio exercise. Doing this regularly can also shape a person’s quad muscles.
Rowing – 800 to 840 calories per hour
You want to lose fat fast? This is the ultimate workout for you. Improve your rowing skills on the machine and it will make you slim down quick while toning the upper body. Of course, it’s not possible to work on the rowing machine for one straight hour. Just include it in your daily workout program and in as short as two weeks, you will see the effects.
There are other cardio workout exercises to do like swimming, jump rope, HIIT (as mentioned earlier) and more. You can choose whichever type of exercise you like and do it thrice a week at a minimum of 30 minutes. That’s all you need to keep fit.
Speaking of keeping fit, your mental state must also be focused on. While you do cardio to enhance your physical well-being, you must also contact BetterHelp online for your counselling needs. How much does therapy cost? With this platform, it’s way cheaper than the regular one-on-one shrink consultation.
In the world of fitness, one must never underestimate the power of cardio, since it is vital to achieving not just your dream body, but also good health. Whether you train regularly, or just need a bit of exercise to sweat a little, we bet it’s what you need! …
Whether you’have an anxiety disorder, or just suffer from occasional bouts of worrying, anxiety isn’t always easy to deal. It can cause you to lock up, unable to make proper decisions. It’s also commonly associated with stress as well as long-term health. Thus, it’s essential to be able to find ways to manage your anxiety.…