- Think Activity, Not Exercise. First, you will want to think of activity, not exercise. Some people have an aversion to doing any “exercise” and for them, forcing it will have an adverse effect on their thinking. When people instead focus on activity – merely moving their body, it becomes more natural for them, and they become motivated to do it and keep at it. Try this technique for yourself.
- Get A Friend to Join In. It is also a smart idea to get a friend involved as well. For instance, invite a friend to go for a power walk with you or have a co-worker join you for a lunch yoga class. Sometimes just being in the company of others is enough to spark added interest in the physical activity.
- Make It A Habit. It is also vital you focus on making it a habit as well. You want to become more active and stay active, not just have it be a fleeting thing. Try and set a time each day to get busy and stick with that time as best as possible. If you can do it five days in a row, the chances you
Turn Up The Music And Dance
Dancing is seriously the most natural workout ever – and quite possibly, the most fun. Just turn up the music and get dancing. It is that easy. The faster the music, the quicker you will move therefore the more beneficial this will be.
Dancing is great because it is a full body activity; therefore you are working every muscle group at once. Compare this with say biking at the gym, and you can quickly see the difference.
Go For A Swim
Swimming, often regarded as a leisure activity, can still be a great way to get moving and raising your heart rate. It is not necessary to swim actual laps to benefit: this is a mistake many people make in their thinking process, and it turns them off swimming altogether.
Just hit the pool and have some fun. That will be enough.
Plant A Garden
Gardening is a fantastic way to burn calories and get in better shape – and it gives you an excellent result because of it. Many people think of yard work as a chore that has to get done but if
Measure the Weights
Don’t just start off with lifting the heavy weights straightaway. According to the experts; this is one of the biggest mistakes you can make if you are starting off with a gym routine. Start with slow and steady steps. Begin with lifting small weights and then gradually increase the weights once your stamina is built up.
Maximum Body Training
For all those who regularly follow a good gym routine, Tabata Protocol is a familiar term. This is a type of gym exercise which helps you to strengthen the muscles of your neck and back. Basically, this method is used in Aerobics. It is also known as the 20:10 method; where you need to repeat 8 rounds, follow for 20 seconds, then take 10 seconds rest, and then repeat.
Also known as the kettlebell swing, this workout move is well known for better performance, especially if you are an athlete. This exercise improves the performance of your heart and back muscles. Moreover, it also builds up your stamina and increases your muscular strength. Start with 20 swings in 3 blocks and take it up to 200 swings, or 20
Running and Muscle Mass Loss
The first point to note is this: running is not especially great at preserving lean muscle mass tissue. Because there is no resistance at play, this is going to mean your body sees no reason to maintain lean muscle and therefore, you are going to burn a combination of fat and muscle.
While if your primary goal is to become lighter and thinner, this may seem like a good thing. However, think again. The problem here is when you lose lean muscle mass tissue, your resting metabolic rate will slow down and lead to difficulties sustaining any fat loss in the future.
The slower your metabolic rate is, the less food you can eat on a daily basis and maintain or lose weight. If you like to eat, this is an unworkable situation.
Running and the Metabolic Rate
Another problem with running is it does not do much to boost your resting metabolic rate. With high-intensity interval training or weight lifting, for instance, your metabolism will be higher for hours after the completion of your workout. You will find fat continues to burn long after your workout is
These are some activities that will improve your health:
- Endurance, or aerobic, activities increase your breathing, heart rate, muscle and joints. Brisk walking or jogging, dancing, swimming, and biking are examples.
- Strength exercises make your muscles stronger. Lifting light weights 1 to 4 pounds and lifting them 3 to 5 times or using a resistance band that can build up your strength.
- Balance exercises help prevent falls
- Flexibility exercises stretch your muscles and can help you stay limber.
The above list is from The NIH: National Institute on Aging.
Walking will relieve arthritis discomfort as well as it has many more benefits; the above are great programs for individuals who are recovering from many health conditions, and need an activity. These are great programs for you to do as an exercise, if you are a diabetic
or have any disabling condition and you may need to do a physical activity this is a great program for you.
It is great way for anyone to get fit. It is an excellent activity or sport for all.
Walking is one of them and is also a good way to control your
Tempo Leg Press
The tempo leg press is an excellent exercise to do to build speed and power in your lower body. What you will do here is perform a regular standard leg press rather than using 3-seconds to lift, a 1-second pause and 3-seconds to lower tempo. You will press up the weight as fast as you can, and you will find this is what will build you high power and speed.
Then slowly lower the weight, so you still get strength gains on the eccentric.
Interval sprints are next on the list of things to consider adding to your workout routine. You will want to have tremendous cardiovascular conditioning to be as fast as possible, and these will get you to that point.
Interval sprints are all about speed, so it is training for your goal. Always opt for interval sprints over steady state cardio training.
Medicine Ball Throw
Another interesting exercise to put into your workout routine is a medicine ball throw. Toss a heavy medicine ball against a wall as hard as you possibly can. Doing this is useful for developing upper body speed because
Regular physical activity can help prevent chronic diseases and develop healthy and strong bodies in many ways:
- Develop muscle strength that will help prevent injuries.
- Improve your heart and lung capabilities that will help them function more efficiently. This will benefit in the daily activities and in the control of blood pressure.
- It will help keep your bones strong, which will help prevent osteoporosis later in life.
- Decrease body fat and help maintain a stable and healthy weight.
- Help children spend energy, which helps control weight.
- It can help reduce the risk of type II diabetes.
Regular physical activity is also essential to develop and perfect fine and gross motor skills, which are important for coordination, confidence, socialization and academic performance. Exercise not only benefits the physical health and motor skills of children; It can also benefit your mental health in many ways:
- Your self-esteem seems to increase and you gain confidence, feeling comfortable in your own shoes.
- Helps reduce symptoms of depression and anxiety due to physical activity alternating brain chemistry and increasing serotonin levels.
- Increase concentration and alertness by releasing endorphins that act on the brain
- Discover the wonders of Yoga. Yoga is one effective exercise that energizes not only your body but also your soul. You may want to learn even the basic yoga positions that are not too complicated but proven effective. A five-minute yoga exercise can perk you up and recharge your body with the energy you lost for the whole day. You relax and at the same time you stretch!
- Engage yourself into sports. Play basketball, football, baseball, tennis or badminton. Many doctors have recommended sports as an effective way to stay fit and healthy. Sports can also be done in moderation. Do not take it seriously. Shooting basketball with a friend is one moderate exercise that is also considered a sport.
- Join exercise programs at work. If you still do not have exercises programs at work, then why not start it? You can talk to your boss about it and start with your colleagues. You do not only lose calories but it is also one good way to bond with them. This can be done 30 minutes, 3 times a week.
- Exercise while doing household chores. Gardening, raking leaves, lawn mowing, doing the laundry, vacuuming and
Brisk Walk First
Before you start jogging, you will want to ensure you build a strong cardiovascular base. Making a strong base will help ease you into jogging without it feeling too uncomfortable.
Your solution? Brisk walk. When you can walk briskly for at least 30 minutes at a time, then you know you are ready to begin jogging.
Alternate Jogging With Walking
As you start jogging, you will want to alternate jogging with walking. Do not think you need to jog for 10 minutes out of the gates when you first start. You do not need to do this.
Try jogging for just 30 seconds and then walk for 2 minutes. Repeat this ten times. That will give you five straight minutes of jogging total. Then once you are comfortable with that, start jogging for one minute straight and walking for two. Do this ten times.
From there, start decreasing the rest time. Jog for a minute and then rest for one minute. After that is comfortable, jog for one minute and rest for 30 seconds. Once you can do this ten times or more, you are ready to start jogging
Booty Bands and recommended exercises are a much better alternative to just doing squats, as the resistance provided by a Booty Band, will help you keep your entire body aligned, without allowing your knees to go inward, which often happens when you only do squats. When this occurs, you are getting minimum support to other body parts that need to be taken care of and catered to as well. Our bodies are a machine of sorts, that when you strengthen it and treat your body properly – it will function in perfect harmony.
Booty Band will help you achieve this harmonious synchronicity within your body, as it supports various parts of your body, including your core, which is essential for maximum, physical performance.
Furthermore, check out these are the benefits that you will experience once you begin utilizing a Booty Band.
- Joint Protection. It is of utter importance that you protect the joints in your knees, your hips and your lower back area. You can do this by empowering your booty. You probably didn’t know this – but, on the majority of movements you make throughout the day, your booty is the core muscle that you