Sleep is one of the most important components of your day and life in general. It is essential for proper brain functioning, health and energy as well. Most of us have busy days that are jam-packed with events and activities, leaving us little time to de-stress and rest. On top of that, getting to sleep when we actually find the time can also be difficult for those who suffer from insomnia or other sleep disorders. There are a number of remedies (e.g. sleeping pills, counting sheep, etc.) that may or may not work for you, but you may not be familiar with the powerful effect that yoga may have on your sleeping pattern. Not only may yoga help you fall asleep, but it can give you a better quality sleep as well.
Running is a great tool for staying trim as well as for cardiovascular health, in general. Running offers the benefits of promoting increased lung capacity and even prevention of many chronic diseases. It is a go-to form of exercise for many and has almost a cult following in terms of how true runners LOVE to run. With this passion, however, comes the threat of certain running-related injuries. This by all means, should not hinder your dreams of becoming a runner or completing your first marathon. Rather, you should heed some of this advice going forward so to protect yourself from some of the inevitable wear and tear that comes along with this great sport.
Walk Up and Down the Stairs
Walk to the TV Instead of Using the Remote
too, an added advantage for those who’d love to lose a few pounds.
If you find your regular treadmill or elliptical routine monotonous, then you may find dance to be just your answer to an exciting, new cardio routine! Not only is dance fun and ever changing, but there are also great benefits to the activity. Whether you are a follower of the Zumba trend or admire the sleek physiques of Ballroom dancers, you are bound to find a dance routine that fits you.
Health Benefits of Dance
Endurance and Cardio: The great thing about dance is that there is never a moment when you are standing still. Dance is about constant movement over a period of time, which is great for improving your overall endurance level. Maintaining an increased heart rate for a period of time is excellent for the strength and fitness of your heart.
If you are regularly active and take pride in calling yourself a “gym rat”, then give yourself a pat on the back. Working hard and pushing yourself to your limits takes incredible strength both mentally and physically, however there is a point where training too often or too intensely may become a problem. Overtraining occurs during these points when exercisers are overworking themselves and not allowing their bodies to rest and repair from previous workouts.
How to tell if you are overtraining?
What makes it difficult to tell if you are overtraining yourself is the fact that some of the signs may make you feel like you should be pushing yourself further. Some of these signs include insomnia, achiness/pain, fatigue, increased susceptibility to illness, lack of motivation and decreased performance. If you experience any or many of these signs, there is a good chance that you too are overtraining and that you should consider either taking a rest from your workouts or seeing a physician if your symptoms are severe.
Some of us have always deemed ourselves as clumsy individuals, and although it may not seem like something critically important, balance is actually a key component to daily activities. If you are already active, then you probably have more balance than you think, at least more than the average inactive person. This is because exercise naturally requires a moderate level of balance. Just as strength and flexibility need to be trained for, the same goes for balance. Attaining increased balance takes practice and technique. Once achieved, your improved balance can help you in many areas of your life that you never knew were affected by imbalance.
For fitness buffs and couch potatoes alike, we all seem to have the fascination of the ideal physique. Often, this ideal, no matter if you are male or female, curvy or athletic, is centred around a great set of abs. Whether you admire the girl in the bikini on the beach or the model in the magazines, you may be closer to a great set of your own abs than you may think. Having a flat and chiseled tummy is definitely something to aspire to, but achieving this goal requires a lot of hard work. Before you get started on your pathway to washboard abs, you first have to eliminate all of the ab myths that may be standing in your way. Understanding the truth about abs will ensure that you successfully sculpt your midsection.
Beachbody has created one of the country’s most popular weight loss and in home fitness solutions. It was founded in 1998 by Carl Daikeler and Jonathon Congdon. Beachbody has a wide array of popular programs, many that have become household names including: P90X, P90X2, Slim in 6, Turbo Jam, Hip Hop Abs, Body Beast, Yoga Booty Ballet, RevAbs, and ChaLEAN Extreme. All programs combine challenging DVD based home fitness programs that utilize your body weight. Also combined are the easy to follow guidelines, proven nutritional supplements, and a helpful online support system.
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Beachbody adheres to four core values:
- A commitment and delivery of promises
- To treat people with respect and be courageous forthright
- To encourage initiative and seek improvement in everything.
- To work with passion, enthusiasm, and common sense.
Rheumatoid arthritis is an autoimmune disease that affects people’s joints and limbs, limiting their ability to move freely and partake in daily activities as the average person would. Exercise may be an important tool to alleviating some of these symptoms, allowing one to regain their autonomy and relieve themselves of the obstacles and hindrances that come along with having Rheumatoid Arthritis (RA).
What is RA?
Rheumatoid Arthritis is different from other forms of arthritis as it is an autoimmune disease. Therefore, the body is attacking itself as the immune system attempts to destroy the membranes that surround your joints. RA can also go onto affect the heart, lungs and skin. As with other autoimmune diseases, the prevalence of RA can be attributed mostly to genetics, followed by environment. The good news is that research has shown that exercise can actually help one live with their RA and better manage their pain.
If you are the type of person who jumps around from Zumba to yoga to kickboxing, then you may have another form of exercise to add to your fitness repertoire. Having a diverse fitness routine keeps exercise both effective and fun. If you have not yet heard about the art of Tai Cheng, then you may want to check it out soon.
What is Tai Cheng?
The concept of Tai Cheng originates from similar principles of Tai Chi. The new-found fitness routine is actually unique to BeachBody productions and is one of their hottest new products. Named after its creator, Dr. Mark Cheng, the newest version offers his take on the original practice of Tai Chi. Tai Cheng is said to improve metabolism and joint function while also decreasing the amount of built up stress. Regular practice of the routine also helps improve your overall athletic performance.
For those who are dedicated to getting fit and squeezing in a daily workout no matter what, home workouts are a great way to do this. You don’t always need advanced gym equipment in order to get an effective workout. DVDs and portable equipment have made this possible. If this is your preferred workout method of choice, however, you should definitely consider some of the common mistakes so that you can avoid making them and stay safe throughout your workouts.
Top 10 Mistakes
1)Not pushing yourself hard enough: When you are at home by yourself and have no one there to motivate you or keep you on your toes, it is easy to slack off in both cardio and weight training exercises. It is easy to turn your “high knees” into half knees and if you only have a pair of 5-pound weights at home, you will not be able to advance and push yourself to the next level when the time comes. In order to avoid this mistake, try doing workouts that offer moderate and more advanced levels so that you can train at the proper level. Also, alter your workouts often, so that once you do get used to one method, you can up the reps or do whatever you need to increase the intensity.
By now, we know that smoking is an absolute health hazard. Everything from pre-mature aging to serious fatal conditions, such as lung cancer, can be a direct pathway for smokers who cannot seem to kick the habit. Quitting is no easy feat for sure, but it well worth all of the hard work and your life literally depends on it. While there are various programs and plans to help you do so (e.g. the patch, nicotine gums, etc.), there may be another lifestyle change that you can make in order to assist your quitting efforts. Believe it or not, exercising may have an unexpected health benefit of being a crutch while you are on your journey to quitting.
Jogging is easy. Let’s make it easier
Hitting the road is not always that simple. Even if you are determined to start a program, once you begin you get frustrated, feeling uncomfortable or unable to complete it. Being sceptical about whether you can make it or not, totally makes sense. This is why I am going to share with you several ideas which will help you go out with confidence, and give you a 6-week program which will help your body adjust into running without any trouble.
Before beginning with the program
Specialists recommend you took a general medical check-up, prior starting an exercise program, in order to test your heart condition. If you are under 50 years old, you probably do not belong to the high risks group, but don’t rely solely on that fact. If you are obese or there is a severe medical history in your family concerning high pressure, cholesterol or heart related problems, if you suffer from asthma, epilepsy, diabetes, or you have recently undergone surgery, pay a visit to your doctor first.
Cardio exercises, such as the treadmill, stationary bike, StairMaster, elliptical machine, and spinning classes are a common part most people’s workout routines. People who want to lose weight and/or enhance their endurance usually focus on cardiovascular exercises.
this article, we shall discuss six common cardio mistakes that people make regularly, so that you can avoid them and get the most out of your workout sessions.
During exercise, we may experience a few embarrassing bodily functions, from burping to passing gas, while holding a strange yoga position. Although it may not be at the top of the list of embarrassing things to do while working out, some find it quite strange that they are more likely to yawn throughout their routine. It may seem like a minor issue, but for some who experience excessive or increasing yawns, there may actually be a link to a more serious health condition. Before you get nervous, learn about the various different reasons why you might experience yawning while exercising.
What is Yawning?
We have all experienced the act, but we may not be familiar with the function of a yawn or why it occurs in the first place. There are many explanations out there as to why we yawn, and they mainly come down to the idea that the body is attempting to stretch or attain additional oxygen. In the following suggested reasoning’s, you will see what other experts have claimed is the case for yawning during exercise.
Athletes and runners involved in various types of sports often suffer from a condition called paresthesias. Athletes suffering from this condition feel a peculiar burning and tingling sensation in their feet. Apart from athletes, people can face this problem by walking, standing for long time periods and even sitting. Nature and severity of the condition depends upon many reason including general fatigue, blood circulation issues or damage caused to nerves. Burning feet may be acute when the condition remains for a short period of time and can be easily treated, or it may be chronic when it stays for a longer period of time.
Getting the most out of every minute of our exercise is important, not only for purposes of personal progress, but for our hearts as well. No matter which exercise routine you select as your favorite, achieving the ideal heart rate throughout is important to how your body will respond to the movements. Coasting on your go-to cardio machine will no longer cut it. Learn how to find and maintain your ideal heart rate so that your next session is most effective.
How to Measure your own Heart Rate
You may have seen runners frequently checking their pulse with two fingers held to their neck, while pausing at an intersection. This is because the carotid artery is the easiest place to find your pulse. You can do this by placing your index finger in between your collar bone and your jaw line. Another popular pulse location is the underside of the wrist. Once you find your pulse, you may count for a full 60 seconds or you can count the amount of pulses for 6 seconds only and then add a zero to the final number. It is obviously more accurate to count the full minute, however if you do any version of a shortcut, just make sure you stay consistent with that method.
Branched-chain amino acids are a popular muscle builder that is used by athletes and nonathletes alike. For those looking to get into shape, whether it be a little toning up or extreme muscle building, these protein chains are important to achieve these goals. They can be found in your nearest GNC or supplement e-shop as well as in soy or whey protein drinks.
BCAAs are comprised of three amino acids; leucine, isoleucine and valine. Unlike other muscle enhancers, BCAAs stimulate the muscles and have a direct impact on the natural muscle protein synthesis. This makes them particularly unique because unlike other amino acids which are processed by the liver first, BCAAs bypass the liver and go directly to the muscle. Another upside is that they can be used immediately for fuel, rather than simply being used as a long-term solution. They have a faster influence on your strength and muscle repair, allowing you to make the most out of every weight training session.
If you work out regularly, then you should be very proud of your accomplishments. But, even if you feel that you are a gym pro, there may be a number of common errors that you make that you are unaware of. These issues may seem minor to you if you have been getting along just fine, however, you may be hindering your progress by ignoring some of these errors.
While many other lifestyle factors, like nutrition and supplements, are important for hitting weight loss or other fitness goals, proper form and use is also critical. Recognizing some of these common mistakes will ensure that you are on the right path to reaching your goals.
If you are an avid exerciser, then you are probably familiar with the aches and pains that come along with staying fit and in tip top shape. For those of you have chronic pains from conditions such as arthritis, you may be deterred from partaking in regular exercise because of your persistent pain. There are however, ways to get around your chronic joint stiffness and pain to ensure a healthy and safe workout. After all, exercise is important for us all and we should not be held back by joint pain.
What is arthritis?
There are actually several different forms and categories of arthritis, but in general it is a condition that involves the inflammation of the joints. The most common form is osteoarthritis. This can be the result of trauma to a specific joint or simply the effects of old age. Other forms, such as rheumatoid arthritis, are actually autoimmune diseases, which are treated and approached differently than the traditional osteoarthritis. For the purposes of this article, tips and advice will mainly be targeted towards those with osteoarthritis.
If you are one of the many who has committed themselves to getting fit and healthy, the last thing you may want to deal with is exercise-related pain, especially headaches. When you have a headache, it feels like you cannot do much of anything, let alone continue to workout. To make sure that you are able to keep moving, you should learn ways to treat these exercise-related headaches that may be preventing you from achieving your fitness goals.
These types of headaches usually occur during specific kinds of exercise, such as jogging and weight training and tend not to occur during lower intensity routines. In order to avoid this if you are prone to such headaches, it is important to first understand what exactly causes your specific type of headache. Exercise-related headaches can be the result of dehydration, low blood sugar, overexertion or even incorrect breathing. Figuring out what your culprit may be is the first step to recovering from this source of pain.
We all know that running is a great form of cardiovascular exercise for the entire body. Although some of us may not consider ourselves true runners, if you participate in the activity at any level, it is important to learn how to breathe properly. Everyone from treadmill joggers to cross country athletes can benefit from learning the correct breathing techniques. Vigorous exercise, such as running, can help with weight loss efforts as well as cardiovascular health. Improvements to one’s high blood pressure, cholesterol, and other associated heart conditions can be made with this form of activity, so the health benefits go above and beyond other less intense versions of exercise. Running also has benefits for the skeletal system, namely when it comes to the strengthening of bones. When people live sedentary lives and do not put a healthy amount of stress on their bones, they actually get weaker. Therefore, people who run tend to have stronger bones. Running has also been associated with overall improved mental health. If you have heard of the popular “runner’s high”, you know that there is even a sense of euphoria felt by released hormones after running for a certain period of time. Because of all of these health benefits of running, it is a great idea to start incorporating more running into your fitness regimen if you haven’t done so already and it is an even better idea to do so properly by following these easy breathing techniques.
Many people are familiar with the term anaphylaxis in regards to severe allergies. Maybe they know a child with a severe bee allergy or even someone who has allergic reactions to shellfish or peanuts. What many have not heard of is something called exercise induced anaphylaxis (EIA). This is when people can suffer from circulatory (swelling of the eyes, lips, throat, hands, or feet), gastrointestinal (nausea, vomiting, abdominal pain) and respiratory problems(shortness of breath, difficulty swallowing, chest tightness, passing out) after performing various types of exercise, as the name suggests. Although some may experience hives, anaphylaxis encompasses a reaction of one of the previously stated as it is more life threatening and problematic. The types of exercise that can bring this on may be anything from jogging to playing a sport to performing an extraneous activity. The most common exercises associated have been jogging/running as well as sports that require a lot of this same activity. The onset may be more likely depending on other factors as well, such as extreme cold or hot conditions or even menstruation.
Many of those who are regular exercisers know that there is a common understanding that the time of day and proper placement around meals can be have a crucial impact on the intensity and effectiveness of your workout. Some prefer to eat a little something before they work out for added energy while others swear by sweating on an empty stomach, especially in the morning. The strategic timing boils down to simple fat burning and metabolic theories. At the end of the day, skipping breakfast before the gym may not be ideal for some, so as always recognize your limits.
Symptoms of Menstruation that Make it Difficult to Exercise
Exercise is hard enough. Even though you know you should do it, it’s hard to get motivated to head over to the gym. But when you have the symptoms of menstruation? Who wants to do jump and jacks or push-ups when they feel bloated? Even before the exercise you may already feel bloated.
The symptoms of menstruation occur because of the various fluctuations in hormone level during the menstrual cycle. Hormone levels rise and fall. While estrogen will rise during one phase, progesterone will dominate another phase. Levels of both hormones will fall sharply right before menstruation. This plummet is the cause of the changes in physical symptoms and mood during menstruation. During the sharp drop of hormone levels right before menstruation, you will start to feel uncomfortable to do anything include any kind of exercise. These symptoms include: