With the hectic life of today can be a few adults with families can take the time to go to the health club or gym neighborhood on a regular basis. Heck, even if a short distance, and we are talking about the commitment of several hours at each session. Who has time for that?
But we all know that exercise is downright is just as good for you. If you name a random group of 10 medical conditions and diseases, and I'm willing to bet money that some form of frequent exercise is a good treatment or preventative measure for at least 9 of them. Diet and exercise pop up as treatments and preventive measures in a lot of diseases that afflict us today, and these areas are a good place to focus on if you have a question about your health. Even Mini can just walk to exercise go a long way to improve your health. Walking for exercise fun and easy, and the main stress is reduced, but more about that in a minute.
Another idea is that the home gym equipment. Now we are not talking enough material to fill the basement or several bedrooms. What you want is to love something that can be done in the privacy of your home whenever you want. My son, who works on his muscles is weight workout with one piece of equipment. Wife loves working small antenna trampoline and treadmill. Idea home gym equipment does not need to be a daunting task, just something that will save you hours and allow the exercise program that you want from your home page. Last great workout however simply walking!
The great thing about walking for exercise that you can do anywhere. You have absolutely no excuse not to get up and walk around for a period of not less than 30 minutes a day. So it's raining outside? Take an umbrella! Seriously, just go out for a short stroll around the block a few times, and will thank you later. If its very miserable, just walk around the house or apartment a little is better than nothing.
Walking for exercise very low impact, so any person of any age can do it safely and frequently without worrying deterioration. Can run and other more strenuous exercise cause all kinds of joint pain, and is not recommended unless it works for you good condition otherwise.
A large number of recent studies on the different forms of exercise walking is just as good for you as running or other exercises more power, just as you do for a longer period. If you are walking exercise, go for at least 30 minutes to an hour. The better, because you can not hurt yourself by walking too.
There are many training programs that are beginning to realize the benefits of walking for exercise. He also ordered almost anyone can walk can do, there is a huge market to target drivers. I would advise any program that motivates you to walk frequently. Even without that, there is hiking and walking everywhere to join clubs. Can not only be walking for exercise and a way to stay in good health, but it can be a good way to meet new people and make new networks.
With a lot of benefits and almost no negatives, you can not go wrong with walking for exercise. The only drawback is that it takes a long time to do, but it is time well spent. What is the value of good health and longevity? Add a piece of equipment for your favorite sports and everything you need to develop a healthy workout and exercise program without the inconvenience of going to the gym all the time.
Monday, September 17, 2012
tai chi, health, success
There was a long time I have not been exercising. I feel that my country is the endurance and the descent, I get tired easily. This is not a good sign. I tried some Tai Chi exercise after work. However, it seems that I can not continue. I train regularly. I jogged 3 days a week for a period of not less than 5 km. In addition I had Tai Chi classes twice a week. But now, because of the busy professional life and my favorite show in Korean television at night, and I barely practice.
Recently, I came across a very interesting idea called 30 days to success. How it works is that, say you want to start a new habit for example jogging for a period of at least 3 times a week. I thought that some temporary activities. You do the test for 30 days. After 30 days, you no longer need to continue this.
I think it is human nature that whenever we need to change our daily habits, it seems very difficult for us to make a fresh start. We feel overwhelmed when we think that we must continue to do so for the rest of our lives. Get fed and we did not even make a new start. But if we think that this change is only temporary, and it becomes difficult not to us. In any case, after 30 days, we will be able to return to our normal daily lives.
This happens after several days of trial -30, and will become a habit for us, and it will be easier for us to continue to maintain this habit. This is a powerful way to improve our lives.
I'll try with 15 minutes of daily exercise to test simple tai chi for 30 days.
Recently, I came across a very interesting idea called 30 days to success. How it works is that, say you want to start a new habit for example jogging for a period of at least 3 times a week. I thought that some temporary activities. You do the test for 30 days. After 30 days, you no longer need to continue this.
I think it is human nature that whenever we need to change our daily habits, it seems very difficult for us to make a fresh start. We feel overwhelmed when we think that we must continue to do so for the rest of our lives. Get fed and we did not even make a new start. But if we think that this change is only temporary, and it becomes difficult not to us. In any case, after 30 days, we will be able to return to our normal daily lives.
This happens after several days of trial -30, and will become a habit for us, and it will be easier for us to continue to maintain this habit. This is a powerful way to improve our lives.
I'll try with 15 minutes of daily exercise to test simple tai chi for 30 days.
25 Ways to get 10 minutes of exercise fitness-PT # 2
Around the house
1. When you go outside to pick up your morning newspaper, and take a brisk walk 5 minutes up the street in one direction and the other in the back.
2. If you care homes for a sick child or grandchild, jumped on the exercise bike or walk while sick loved one naps.
3. Try 5 to 10 minutes of jumping jacks. (Women can not of £ 150 calories burned 90 in one session for 10 minutes.)
4. Cook dinner? Not standing push-ups while you wait for the pot to boil. Stand for purely from the kitchen table, and push your arms against terrorism. And work to pay your arms and shoulders.
5. After dinner, go and play outside of the mark or shoot baskets with your children and their friends.
6. Before going to sleep or while letting you flip at night, do a few repetitions of some exercise dumbbells, and suggests exercise instructor Sheila Cluff, owner and founder of The Oaks at Ojai and palm in Palm Springs, California, which keeps a set of free weights on the shelf in front of the sink her .
Pending
7. Walking around the block a few times while you wait for your child to take a music lesson. It also improves your fitness level, add 1 minute bursts of jogging to your walking.
8. Walking in medical facilities if you have a long wait to get an appointment with your doctor. "I always ask the receptionist to give me an idea of how long I have to wait," said Cluff. "And are usually very willing Most can tell you."
9. While your son or daughter to play the game of football, and walking on the ground.
10. A trip to the park with your child to a small workout for you. Throw the ball back and forth and the performance of the balloon.
1. When you go outside to pick up your morning newspaper, and take a brisk walk 5 minutes up the street in one direction and the other in the back.
2. If you care homes for a sick child or grandchild, jumped on the exercise bike or walk while sick loved one naps.
3. Try 5 to 10 minutes of jumping jacks. (Women can not of £ 150 calories burned 90 in one session for 10 minutes.)
4. Cook dinner? Not standing push-ups while you wait for the pot to boil. Stand for purely from the kitchen table, and push your arms against terrorism. And work to pay your arms and shoulders.
5. After dinner, go and play outside of the mark or shoot baskets with your children and their friends.
6. Before going to sleep or while letting you flip at night, do a few repetitions of some exercise dumbbells, and suggests exercise instructor Sheila Cluff, owner and founder of The Oaks at Ojai and palm in Palm Springs, California, which keeps a set of free weights on the shelf in front of the sink her .
Pending
7. Walking around the block a few times while you wait for your child to take a music lesson. It also improves your fitness level, add 1 minute bursts of jogging to your walking.
8. Walking in medical facilities if you have a long wait to get an appointment with your doctor. "I always ask the receptionist to give me an idea of how long I have to wait," said Cluff. "And are usually very willing Most can tell you."
9. While your son or daughter to play the game of football, and walking on the ground.
10. A trip to the park with your child to a small workout for you. Throw the ball back and forth and the performance of the balloon.
20 Home time outside of work
If you are busy, can not get up early morning or have no time for sport just follow this 20 minute home work out to stay healthy and fit.
1) Jog: in one place for 3 minutes
2) jumps: 25 reps
When landing, bend your knees slightly to reduce the impact on knee joints.
3) Crunches: 15 reps
Lie on your back with knees bent. Put your hands behind your head with elbows out. Support your neck with your hands. Keep your neck in a straight line with your spine. Elastic belt for raising the upper torso of the mat. Lower yourself until the back of your shoulders touches the mat.
Muscles worked: rectus abdominals
4) Hip Bridges: 10 repeats
Lie on your back. Hands at a 90 degree angle from the floor, lift your body off the floor to form a straight line, which is a sort of bridge from shoulders to knees. Would position the table in your hands ... The legs and feet of the table and your upper body on your knees and surface. Hold this position for two seconds. Put pressure on your gluteus (butt muscles) and then lower yourself.
Muscles worked: lower back, hamstrings and glutes.
5) Step - even 1 minute
You will need to step to this end.
Muscles worked: hamstrings, glutes, quards.
6) reverse crunches: 15 reps
Lie on your back with your hands at your sides. Keep your knees bent. Bring your knees toward your head, even a little hips off the ground. This position for a second and then lower your knees.
Muscles worked: lower abs and أبليقوس.
Mountaineers 7): 1 minute
On hands and knees and lift your knees like a starting block hostility. Run in that position, and support your upper body with the palms. Keep your back straight.
Muscles worked: triceps, delts, glutes, hamstrings and quards, and legs.
8) pay - UPS: 15 reps
Muscles worked: triceps, deltoids, armor.
9) random directions: 1 minute
Stand up straight. Now, down to crouch position. Go immediately to your legs and back directly on your toes in a push-up position, jump to pull legs from time to time on his chest, and the pole position, then stand up straight,
Muscles worked: arms, legs, chest and lower back.
Refresh yourself by walking around, and heart rate until the return begins to stretch normal.
There is a need to rest minutes in practice. Is very important. Do not hold your breath. Drink water during workouts. This exercise covers the entire body, and improves the efficiency of the heart and blood vessels and tones and strengthens the body.
1) Jog: in one place for 3 minutes
2) jumps: 25 reps
When landing, bend your knees slightly to reduce the impact on knee joints.
3) Crunches: 15 reps
Lie on your back with knees bent. Put your hands behind your head with elbows out. Support your neck with your hands. Keep your neck in a straight line with your spine. Elastic belt for raising the upper torso of the mat. Lower yourself until the back of your shoulders touches the mat.
Muscles worked: rectus abdominals
4) Hip Bridges: 10 repeats
Lie on your back. Hands at a 90 degree angle from the floor, lift your body off the floor to form a straight line, which is a sort of bridge from shoulders to knees. Would position the table in your hands ... The legs and feet of the table and your upper body on your knees and surface. Hold this position for two seconds. Put pressure on your gluteus (butt muscles) and then lower yourself.
Muscles worked: lower back, hamstrings and glutes.
5) Step - even 1 minute
You will need to step to this end.
Muscles worked: hamstrings, glutes, quards.
6) reverse crunches: 15 reps
Lie on your back with your hands at your sides. Keep your knees bent. Bring your knees toward your head, even a little hips off the ground. This position for a second and then lower your knees.
Muscles worked: lower abs and أبليقوس.
Mountaineers 7): 1 minute
On hands and knees and lift your knees like a starting block hostility. Run in that position, and support your upper body with the palms. Keep your back straight.
Muscles worked: triceps, delts, glutes, hamstrings and quards, and legs.
8) pay - UPS: 15 reps
Muscles worked: triceps, deltoids, armor.
9) random directions: 1 minute
Stand up straight. Now, down to crouch position. Go immediately to your legs and back directly on your toes in a push-up position, jump to pull legs from time to time on his chest, and the pole position, then stand up straight,
Muscles worked: arms, legs, chest and lower back.
Refresh yourself by walking around, and heart rate until the return begins to stretch normal.
There is a need to rest minutes in practice. Is very important. Do not hold your breath. Drink water during workouts. This exercise covers the entire body, and improves the efficiency of the heart and blood vessels and tones and strengthens the body.
10 ways to get the most out of the private health club membership
You have decided you want (or need) to get more work and get in shape. Thinking of joining a health club, but I had heard too many stories about people who sign up, go once or twice, and never return. I do not really know what kind of club to join: a series of low-cost, and more expensive fitness center, exclusively, or a club that caters to women or men.
And can buy and maintain a membership to a health club and be very complex, but if you follow these 10 tips, you will save money and be on your way to more fitness.
1. Make a list of your specific needs and desires of fitness. You will be comfortable working in a big club with men and women? You will need to access more than one club? You are looking for one-to-one personal training services? How many times you think you will work each month? Do you think you will be able to track your fitness regime? How much can you afford to pay each month subscription?
2. Once you have determined your needs, visit health clubs that meet your needs. Get a free ticket for each club (at least one week pass) and driving each club whenever possible during free periods.
3. Do not sign up for a membership to a health club while you are using the cards free of charge. Will be subject to sales representatives and managers of high pressure, and they will tell you that you need to register today for a discounted price. No. Health clubs offering discounted prices all the time.
4. When you have decided on a health club, and go back and speak to a salesperson about organic options. Do not feel obliged to sign a long-term contract with a health club. Remember that long-term contracts are really installment loans with high interest payments. If you do not think you will follow in your training, do not even think about signing these contracts. Collect all the written information on each type of membership, then go home and study at leisure. Not under pressure to sign up for a club membership.
5. When you talk with the seller, ask all the questions you want. Do not feel rushed or payment. Never forget that any contract you sign supersedes any promises a salesperson gives you. Even if the seller writes the contract, there is probably not doable from a legal standpoint. Contract is king. Read it carefully before signing.
6. Compared to the costs of each type of subscription, and do not forget that you must take the final decision on the basis of your needs, and not on short-term discounts that may seem like you are saving money, but end up costing you more money in the end.
7. Make sure you understand the requirements of each type of cancellation of the membership. Many health club long-term contracts is almost impossible to cancel. May contract month to month may be the best solution.
8. Do not sign up for automatic payments by credit card. If you do not want to subscribe, and you are able to cancel, you may find it difficult to get payments stopped.
9. Keep track of all your payments in the event of a conflict with your health club.
10. If you cancel your membership, make sure you have the written cancellation of your health club.
By following these tips 10, and will certainly you set yourself up for success fitness.
And can buy and maintain a membership to a health club and be very complex, but if you follow these 10 tips, you will save money and be on your way to more fitness.
1. Make a list of your specific needs and desires of fitness. You will be comfortable working in a big club with men and women? You will need to access more than one club? You are looking for one-to-one personal training services? How many times you think you will work each month? Do you think you will be able to track your fitness regime? How much can you afford to pay each month subscription?
2. Once you have determined your needs, visit health clubs that meet your needs. Get a free ticket for each club (at least one week pass) and driving each club whenever possible during free periods.
3. Do not sign up for a membership to a health club while you are using the cards free of charge. Will be subject to sales representatives and managers of high pressure, and they will tell you that you need to register today for a discounted price. No. Health clubs offering discounted prices all the time.
4. When you have decided on a health club, and go back and speak to a salesperson about organic options. Do not feel obliged to sign a long-term contract with a health club. Remember that long-term contracts are really installment loans with high interest payments. If you do not think you will follow in your training, do not even think about signing these contracts. Collect all the written information on each type of membership, then go home and study at leisure. Not under pressure to sign up for a club membership.
5. When you talk with the seller, ask all the questions you want. Do not feel rushed or payment. Never forget that any contract you sign supersedes any promises a salesperson gives you. Even if the seller writes the contract, there is probably not doable from a legal standpoint. Contract is king. Read it carefully before signing.
6. Compared to the costs of each type of subscription, and do not forget that you must take the final decision on the basis of your needs, and not on short-term discounts that may seem like you are saving money, but end up costing you more money in the end.
7. Make sure you understand the requirements of each type of cancellation of the membership. Many health club long-term contracts is almost impossible to cancel. May contract month to month may be the best solution.
8. Do not sign up for automatic payments by credit card. If you do not want to subscribe, and you are able to cancel, you may find it difficult to get payments stopped.
9. Keep track of all your payments in the event of a conflict with your health club.
10. If you cancel your membership, make sure you have the written cancellation of your health club.
By following these tips 10, and will certainly you set yourself up for success fitness.
10 Things You Should Know About stretch
Before fitness training, one must give importance to the work of warm-up or stretching exercises to prevent accidents or improve performance during training. There are also a number of precautionary measures and tips to serve as a guide to fitness during the exercises. Here are some of them.
1. To increase your flexibility and to avoid injuries, stretch before and after training. Almost everyone knows that stretching before workout prevents injuries during the exercises, but people know that only a few stretching after a workout, when the muscles are still warm, can increase flexibility.
2. Hold your position extends for more than 60 seconds to increase flexibility. While holding your position for 20 seconds is sufficient for friendlies, and held every position at least 60 seconds, and the development of flexible body.
3. Do not go to the stretch position and then return immediately to the position of rest, and do it over and over again. This is what is called and more convenient when recovery mode. When stretching, hold that position for a few seconds, then release slowly. You can do this exercise repeatedly this way. Bouncing or forcing yourself into a position extending through strain or damage some joints or muscles.
4. Work slowly in increments instead of proceeding immediately to do the hardest exercise or position.
5. Make sure that you have stretched or warmed up all muscle groups. For some people, even if they are solid objects, they tend to neglect the neck when working out of the stretch. Can stretch the muscles of the neck be as simple as put the palm of the hand against the front of the head and pushing it. Then do the same on both sides and the back of the head.
6. Stretch regularly to continually increase your range of movements and your level of flexibility and strength.
7. Workout considering only your capabilities and not for others. Do not force yourself to do exercises that you are still not able to just having people who can do it. Slowly increase your limits. Listen to your body. There are days when your body may be too tired that you may have to consider reducing the breadth of the movement.
8. Learn to relax. Rest between sets and stations to make sure that the body has enough time to recover energy. In addition, it is recommended that you do not operate on the same muscle groups two days in a row. Muscles grow during the period when you rest and not when you are working out.
9. Do air exercises to strengthen your heart. Aerobic exercises are physical activities that a large amount of oxygen for fuel. Cardio-vascular and this includes such rope skipping, running or swimming.
10. Can help you to music when you want to train for longer periods or to increase your intensity. You can use MP3 players, and CD players or lightweight radios am for this purpose. Make sure that the headphones brought with you so as not to bother people who do not prefer music while exercising.
Apart from preventing injuries and increasing the limit on his person, and is also said that a good stretch for a tired body and also the mind and spirit and stressed.
1. To increase your flexibility and to avoid injuries, stretch before and after training. Almost everyone knows that stretching before workout prevents injuries during the exercises, but people know that only a few stretching after a workout, when the muscles are still warm, can increase flexibility.
2. Hold your position extends for more than 60 seconds to increase flexibility. While holding your position for 20 seconds is sufficient for friendlies, and held every position at least 60 seconds, and the development of flexible body.
3. Do not go to the stretch position and then return immediately to the position of rest, and do it over and over again. This is what is called and more convenient when recovery mode. When stretching, hold that position for a few seconds, then release slowly. You can do this exercise repeatedly this way. Bouncing or forcing yourself into a position extending through strain or damage some joints or muscles.
4. Work slowly in increments instead of proceeding immediately to do the hardest exercise or position.
5. Make sure that you have stretched or warmed up all muscle groups. For some people, even if they are solid objects, they tend to neglect the neck when working out of the stretch. Can stretch the muscles of the neck be as simple as put the palm of the hand against the front of the head and pushing it. Then do the same on both sides and the back of the head.
6. Stretch regularly to continually increase your range of movements and your level of flexibility and strength.
7. Workout considering only your capabilities and not for others. Do not force yourself to do exercises that you are still not able to just having people who can do it. Slowly increase your limits. Listen to your body. There are days when your body may be too tired that you may have to consider reducing the breadth of the movement.
8. Learn to relax. Rest between sets and stations to make sure that the body has enough time to recover energy. In addition, it is recommended that you do not operate on the same muscle groups two days in a row. Muscles grow during the period when you rest and not when you are working out.
9. Do air exercises to strengthen your heart. Aerobic exercises are physical activities that a large amount of oxygen for fuel. Cardio-vascular and this includes such rope skipping, running or swimming.
10. Can help you to music when you want to train for longer periods or to increase your intensity. You can use MP3 players, and CD players or lightweight radios am for this purpose. Make sure that the headphones brought with you so as not to bother people who do not prefer music while exercising.
Apart from preventing injuries and increasing the limit on his person, and is also said that a good stretch for a tired body and also the mind and spirit and stressed.
10 health tips for a successful fitness
Formatting is in the minds of most people. However, many people do not agree and fail in the first three months of an exercise program. But if it has become a tradition, and they stick to it, something magical happens after four months. I finally get the results you expect and chances are you will continue with the exercise program.
Here are 10 simple tips to help your fitness success.
1. Move. Determined to be active in a variety of physical activities on a regular basis which builds strength and cardiovascular capacity and flexibility.
2. The pump. Determined to participate in physical activities that involve large muscle groups in the body.
3. Let the muscles to do the work. Solution to lift weights or use resistance exercises to place demands and challenge your muscles.
4. Relax. Solution to stretch regularly - before, during or after exercise. Remember that the movement of muscles through a full range of motion on a regular basis.
5. Win the game is lost. Determined to maintain your weight at an appropriate level. If you need to lose weight, general rule to follow is to eat less, exercise more (both in moderation).
6. Watch what you eat. Determined to follow a healthy diet. Good nutrition equals good health. Good nutrition is to provide your body the necessary nutrients in adequate quantities.
7. Chill out. Resolve to keep your life in perspective. I know what are the factors that can and can not control in your life. "We" for these things out of your control. See opportunity for change and not as a threat.
8. Get plenty of rest. To solve enough sleep. Guide based on the amount of sleep you need is whatever you feel refreshed, alert and cheerful fairly good the next day. Sleep helps to rest and restore your body - both physically and mentally.
9. Keep your attention on the task at hand. Resolve to take the time to exercise on a regular basis. Consistency gets results. Focus on the muscles you are exercising. Do not just go through the motions.
10. Keep in mind that "there is no free lunch." Resolve to respect the lifestyle choices. Example, do not smoke. Maintaining an appropriate level of body fat. Avoid discount like last fads and food, and potions and practical tools that seem too good to be true (they always have).
Here are 10 simple tips to help your fitness success.
1. Move. Determined to be active in a variety of physical activities on a regular basis which builds strength and cardiovascular capacity and flexibility.
2. The pump. Determined to participate in physical activities that involve large muscle groups in the body.
3. Let the muscles to do the work. Solution to lift weights or use resistance exercises to place demands and challenge your muscles.
4. Relax. Solution to stretch regularly - before, during or after exercise. Remember that the movement of muscles through a full range of motion on a regular basis.
5. Win the game is lost. Determined to maintain your weight at an appropriate level. If you need to lose weight, general rule to follow is to eat less, exercise more (both in moderation).
6. Watch what you eat. Determined to follow a healthy diet. Good nutrition equals good health. Good nutrition is to provide your body the necessary nutrients in adequate quantities.
7. Chill out. Resolve to keep your life in perspective. I know what are the factors that can and can not control in your life. "We" for these things out of your control. See opportunity for change and not as a threat.
8. Get plenty of rest. To solve enough sleep. Guide based on the amount of sleep you need is whatever you feel refreshed, alert and cheerful fairly good the next day. Sleep helps to rest and restore your body - both physically and mentally.
9. Keep your attention on the task at hand. Resolve to take the time to exercise on a regular basis. Consistency gets results. Focus on the muscles you are exercising. Do not just go through the motions.
10. Keep in mind that "there is no free lunch." Resolve to respect the lifestyle choices. Example, do not smoke. Maintaining an appropriate level of body fat. Avoid discount like last fads and food, and potions and practical tools that seem too good to be true (they always have).
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