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Category Archives: Health and Fitness

Workouts Feel Like a Grind

In short, exercise should never feel like a grind. It always works, but it should not feel like you are endlessly toiling. If you feel like you are working that hard, it sounds like you are doing something wrong.

What helps is to take a moment to think about why you are exercising in the first place. Sure, you have your health on your mind. You may have even been compelled to begin exercising due to your circumstances. Type 2 diabetes and poor cardiovascular health are valid reasons to undergo any health intervention, regardless of your stage in life. But your reasons may not even have to do with this sort of problem. Perhaps you just want to lose weight or improve your fitness. There is nothing wrong with wanting to look leaner or be able to climb a few flights of stairs without needing a moment or two to catch your breath.

Remind yourself why you are exercising. Then, reconsider your approach to your workouts, or at the very least reexamine your mindset.

  • if you struggle to find the motivation, it could be because you underestimate the merits of exercise.
  • if you dread every minute maybe it is your choice of exercise. Find an exercise or routine you will enjoy; try something new.
  • if you are working out five days a week, bring it down a notch: it is vital to exercise wisely.

If the above does not make a significant difference, maybe you ought to take a brief break from exercise. Taking a two-week break could be helpful.

Lastly, know it is okay if exercising feels like a grind sometimes. If it is a recurring feeling, however, then there is a reason to take a moment to reflect and determine why you feel this way.

Fit With Ballet

Lately I’ve been doing a lot of high intensity interval training which is a lot of fun but hard work! So I went scrolling through my fitness instructor app looking for an alternative and I came across a series of classes called ‘Ballet Tec’. As the name suggests, they are workouts inspired by ballet movements. I’ve tried dance based fitness classes in the past but I’ve struggled with some of them (I always end up getting completely out of time!) But ballet workouts are slower paced and consist of wonderfully named moves such as adages, beats, degages, grand battements, plies, port de bras, retires and barre work (at home you can use a dining chair). You also learn the basic positions which some of you may already be familiar with. I’ve also been practising conditioning exercises used by ballerinas.

As someone who has been practising more intense fitness recently, ballet has been a nice change. It is far slower paced than what I’m used to but still offers challenges. I have a fairly good level of general fitness but even I found some of the elements tricky, particularly the ones which require balance. Regular ballet would certainly improve this. A beautifully graceful form of exercise, as well as improving your balance, ballet can also help to develop your flexibility, posture, agility and coordination. Ballerinas are known for their long, lean muscles – a physique which many aspire to have so I can certainly see the appeal. It can also help to improve the strength of your core.

Exercises such as ballet, yoga and pilates are also great at improving the connection between your mind and body. I find that when performing slower, more deliberate exercise, I tend to think a bit more about what I’m actually doing with my body than I do with more explosive exercise. The other good thing about ballet is that is doesn’t leave you looking like a sweaty racehorse at the end which is usually what my fitness regimen does to me! It’s suitable for young and old and you don’t need special clothing either, socks or bare feet are fine for a ballet workout.

Exercises For Stronger Shoulders

1. The Barbell Shoulder Press. If you want to gain strength, go with the barbell shoulder press. This compound exercise is excellent for helping to boost your muscular strength capacity, which will then help fend off injuries.

Because you don’t have to use as much energy stabilizing the weight with a barbell, it tends to be superior for strength improvements compared to dumbbells.

2. External/Internal Rotations. Another excellent exercise for the shoulders? External and internal rotations. Most people do not think of this as a shoulder exercise to do in the gym because you usually use such lightweight.

Make no mistake about it, however. It is one of the best ways to strengthen the rotator cuff muscles, which are susceptible to injury.

Whether you choose to use a resistance band or a set of dumbbells get this exercise in two to three times weekly.

3. Cable Lateral Raises. Cable lateral raises are the next exercises to add to a well-balanced shoulder routine. The beautiful thing about cable exercises is they are going to apply constant tension to the muscles as you go about the training, helping you gain much more strength.

This exercise is also an isolation movement, so is ideal for hitting the lateral delts on their own. Use it towards the end of your workout session when your shoulders are reaching the final point of fatigue.

About Fitness After Retirement

It has become all too easy to fall into the trap of ready meals and eating at fast food outlets; offers that seem to be financially appealing but repeatedly taken advantage of can have an adverse effect on your arteries. We are all aware that consuming five a day of fruit and vegetables can lead to a healthy life but a few tomato slices on a pizza does not constitute one of the five.

To maintain mobility, an active lifestyle is essential but this does not mean spending hours in the gym pumping iron. Walking, swimming and cycling are three simple ways to maintain health and remain supple. As we all get older the usual aches and pains begin to take hold which is sometimes due to arthritis and many pensioners think that the best way to combat this condition is to rest. This is incorrect as it has been proven that exercise like walking has a beneficial effect on arthritic joints such as knees and ankles.

Taking up any form of exercise after being partially inactive for some time, should be embarked upon, but only after taking the advice of a medical professional. Exercise should also be taken in stages beginning steadily and increasing gradually. Too much too soon, will result in setbacks and unnecessary pain.

As well as having countless physical advantages, regular exercise can also help your brain function as the flow of blood is increased as your heart rate rises. This, in turn, could reduce the onset of dementia and a number of other ailments that can be brought about by inactivity.

It has become obvious that in many countries obesity has reached epidemic proportions and along with this, diabetes and a number of other related medical problems. When you put on weight your waistline generally increases and a good way to check if you could become diabetic is to measure your waist. If your waist measurement doubled is more than your height then you could become a victim of this affliction and face the rest of your days taking medication or having to inject yourself on a regular basis.

Improve Heart Health

Walking
When you talk about heart health, you should never forget the basics. The basic thing to keep the heart healthy is a regular walk. Choose a time during the day when you can just walk for half an hour or so. The best time for a walk is in the morning. Walking can prevent lots of heart problems and other medical issues that can lead to heart disease. For example, high blood pressure, blood clots, and obesity.

Swimming
Your heart and lungs will love swimming. Swimming is a great activity for your heart as it improves the circulation of blood and makes it pump better and faster. If you want better results, try to swim in a lane. So learn all those amazing swimming techniques and try a new technique every day.

Weight Training
Another great exercise for the heart is weight training. It is the best exercise for people suffering from cardiac disease. It’s not just amazing for the heart but your bones as well. For weight training, you can purchase a set of dumbbells with a rack. Adding strength training to your routine will do wonders for you. You can set the weights accordingly to your body’s strength conditioning and add more weight as your muscles get stronger.

Running
You may have heard that running is the best thing you can do to stay in shape and to maintain a healthy body but what you may not know is that running is an excellent activity for the heart as well. Cardio activities like running improves heart and blood circulation. It doesn’t matter how busy you are or how hectic you day was, make the time for running.

Squats
Squats are something very easy to do and you don’t need any equipment. You can do squats anywhere and whenever. Squats help your body increase its core strength and flexibility. They are great for cardiovascular muscles as well. It will increase the blood flow to your heart, especially oxygenated blood, making your heart better every day.

Push-Ups
There are a lot of people who believe that push-ups are beneficial only for the muscles and to build upper body strength, but that is not all the benefits of doing push-ups. Push-ups are equally beneficial for our cardiovascular health. Doing push-ups regularly can increase the supply of blood to the heart and control your cholesterol level, decreasing the chances of heart disease. You can start with ten to twelve push-ups a day and increase it over time.

Perfect Pull-Up

1. Omit Momentum. The first step you will want to take is to ensure you are omitting any and all momentum. If you use momentum to carry you through the exercise, this takes the stress off the primary muscles you are working, resulting in less than optimal results.

If at any point during the exercise you feel as though you are swinging your body, this is your sign to restart your routine and focus on your form.

2. Pull Through Your Shoulder Blades. Next, as you do this exercise, focus as much as possible on pulling through your shoulder blades to complete the movement pattern. If you pull up through your arms you will get a good upper body workout, but you will not recruit much of your back muscles. The result is you not being able to complete as many reps and, likewise, you not seeing the long-term results you want from this exercise.

Think of contracting through your shoulder blades and along the side of your body and you will be sure to hit the right areas. Your arms will naturally be called into play, but they will not be the primary movers.

3. Watch Your Hand Placement. Also, check your hand placement. Are you putting your hands too close together on the bar? Too far apart? Make sure you keep your hand position in check. Making sure your hands are in the right position will influence how the exercise hits your back muscles and can, therefore, influence your growth development.

For maximum back activation, place your hands slightly wider than shoulder-width apart.

Need Exercise to Manage Holiday Season

Lowers Risk of Type 2 Diabetes

You can lower your risk of developing Type 2 Diabetes with a regular exercise plan. Research indicates regular exercise plus a healthy diet of low-fat, high-fiber whole grain foods can aid in lowering the risk of diabetes. Eating wisely is especially important during holidays. Be strategic in navigating the buffet table, choose small plates, vegetables as dippers, limit bread, and go for two-bite desserts. Limit alcoholic beverages and drink more water.

Improves mood

The holiday season can be difficult for a lot of people for numerous reasons, which may result in depressed moods and outlook. Exercise can be an ally in moving the mind to a better, more positive place. When you exercise, chemicals including endorphins are naturally released by your body. The endorphins interact with the receptors in your brain that reduce your perception of pain. They also create a positive euphoric or happy feeling. As regular exercise becomes routine, your brain will associate the positive happy feeling with exercise, reinforcing the importance of exercise in feeling positive and good.

Lowers anxiety

Anxiety, like mood improvement is connected to the increased level of endorphins, stimulated by exercise. During your workout or swim, you are stepping away from the daily grind or problems that you may feel are overwhelming. Your focus is on the workout-once you’ve finished working out you have a fresh outlook, are less anxious, and have renewed energy to tackle the issues that weighed you down.

This is a short list of exercise benefits. As your coach in achieving the well-being lifestyle, I hope that you’ll embrace exercise as the remedy you need to manage tasks and enjoy the holiday season.

Get A Flatter Stomach

Variety

While sit ups are a great start, the key in losing area around the stomach lies in including a variety of exercises. Sit ups will only target a specific area, and they do not target every single muscle in the middle area. Including different workouts in the workout routine can help every person see the results that they want.

This can also help to prevent people from getting bored to quickly. A combination of different routines and including something that does not involve the same equipment every day, such as a yoga class, can help keep people interested and give them the ability to reach their goals. Personal training can involve a variety of things, and these experts can help tell the best things to do outside of the gym to get a fit body with a flat stomach.

Consistency

Those in the personal training industry see too many people give up too quickly. It is vital to remember that to see the results desired, working out and reaching those fitness goals needs to be a priority. Those that are consistent in their efforts to lose weight in their stomach will see better results than those that only exercise sporadically.

Patience

This is another thing that causes many people to give up quickly. Often, when a few weeks go by and the results are small, people get discouraged, lose patience and then quit all together. It’s important to know that everyone loses weight differently, and this is often caused by genetics. Exercising causes the entire body to burn calories, and then it is up to the body as to where those calories come from. For one person, this may be the arms first, and for another it may be the stomach.

If the body is losing weight anywhere, those same results will eventually be applied to the stomach. It simply takes consistency and patience to see those results happen. Because of this, some people are encouraged to focus more on being healthy instead of how many inches they have lost around their waist. When you remove the constant concern about the size of the stomach, it is impossible to get impatient because it is not smaller.

New Workout Program Slow

Presumably, you have a good reason for exercising and becoming physically active. Take a moment to review them…

  • is it for weight loss?
  • is it to treat a lingering condition like Type 2 diabetes and high blood sugar or atherosclerosis?

Maybe you have just been inspired lately to change your lifestyle, and exercising is part of your commitment to having better health. Whatever your reasons, if you are to pursue your goals and succeed, you must develop the habit. Once you do, you must maintain it.

To increase the odds you will stick with exercise for the long run; you ought to start slow…

  • don’t try to exercise on more than three days a week in the beginning.
  • don’t exercise for more than half an hour, and
  • don’t force yourself into doing an activity you dread.

A good example of the above would be to try running every weekday, despite you hating every minute of the activity. What you should do instead, is start slow – really slow.

If it helps, you can start in the comfort of your own home. Fifteen-minute home workouts on three days a week, you could do some…

  • jumping jacks,
  • squats,
  • press ups,
  • sit-ups, and

a variety of other exercises. You could choose three and alternate between them for fifteen minutes and finish your workout with a good sweat. Do not underestimate the effect this could have on building the habit. Fifteen minutes is not long enough for intense activity, but it is long enough to get you going. More importantly, it gets you into the swing of exercise.

You can only build on from there. After a couple of weeks of this routine, you could start going for walks in the evenings. You could begin swimming, cycling or going to the gym. The opportunities are endless.

Get Children to Exercise At Home

Physical movement is significant for kids at any age. On the off chance that twenty years back it was given that kids practiced always by playing outside, these days it is getting to be plainly testing. An ever increasing number of children want to invest energy by TV or a Computer instead of playing outside. The circumstance is very little better once they enter preschools and normal schools. Not all childcare and preschool offices have satisfactory rec centre space and open air play areas, and regardless of the possibility that they do, on account of tight calendars youngsters don’t invest enough energy moving, hopping, hanging, and running. Thirty minutes for every day is sufficiently not.

It is less demanding amid mid-year, when open air play areas are accessible. Be that as it may, what to do amid chilly winter months when kids invest more energy inside? Having a home exercise centre is an extraordinary arrangement! Kids can arrive whenever for whatever length of time that they need. Ten minutes exercise centre break in the middle of homework assignments is a decent break for their eyes, muscles, and mind.

Home rec centre not just enables kids to grow physically. Exercise impacts development and mental health. From the time a youngster begins to creep, a home exercise centre can fulfil a kid’s have to continually move. Kids’ body is an exceptionally savvy ‘component’, and it can decide for itself power and recurrence of required physical exercises. In the event that requests are not met, a youngster can wind up plainly aggravated, ill humoured, or even restless; absence of fixation, moderate response time and significantly weaker invulnerable framework can take after.

There is an exercise centre for each family
There are a few alternatives that can be executed relying upon the space you have. The most essential thing is to have it accessible for kids constantly. The prior such a rec centre can show up in youngster’s life, the better.

1. On the off chance that there is no space accessible for exercise centre, basic gymnastic rings might be a decent alternative. Ensure you put them effectively on the entryway, and your tyke can turn, swing, bounce, flip and hold tight them. The vast majority of these rings can bolster overwhelming weights, so there will be no dread of harming the entryway

2. This climbing divider and playground equipment up next to no space, however offer significantly greater adaptability:

3. Do-it-without anyone else’s help home exercise centre units incorporate all the important equipment, get ready for building, and guidelines. It consumes substantially greater room to set up, so can be introduced in an extra room, upper room or storm cellar that youngsters approach.

4. Here is another site that offers assortment of home rec centres for kids, contingent upon your requirements and space. We have one of their littler models at home for as long as couple of years, and have been content with it. Get together requires some serious energy, however this is not a perpetual establishment and can hence be moved to an alternate room or another house without harming the floor or roof.