Jul 17

How to Develop a Home Fitness Workout

How to Develop a Home Fitness Workout Program

 

People nowadays hardly find time to visit a gym for remaining healthy and fit. This lack of time perhaps is the cause of their worries regarding their health and fitness. However, the good news for them is that they can plan and follow an effective workout program at their own home. Before you plan for such a workout, keep in mind that an ideal home fitness workout program is the one that caters to the three key fitness factors namely aerobic fitness, flexibility, and strength. Sticking to these points, here are some factors to consider while you plan for a home fitness workout program.

Set up a goal

This is the first thing to do. Setting up a goal will help you to select the right kind of exercise. For example, if your goal is to get in shape, you will include more of weight loss exercises. On the other hand, if your goal is to strengthen your muscles, then you need to include rigorous workouts to your regimen.

 Determine the time you can spend for exercising

This is the next thing to do, because the time duration that you decide will help you in picking the type of exercises to be done within that duration. Try to dedicate atleast an hour a day.

Identify the exercises to be done

The top approach to this home-based fitness workout regimen is to include a mix of aerobic training, strength training, and flexibility training. Consider doing them with an objective of having a full body workout.

  • Aerobic Training: Consider choosing from brisk walking, jogging, swimming, cycling, and running. Start doing so with a friend to be motivated. Try to increase the duration from 2 minutes to 40 minutes with an increment of one minute on a daily basis for improved blood circulation and more fat loss over time.
  • Strength Training: Consider this program after aerobic workouts, which can include press-ups, squats, sit-ups, planks, weight lifting with dumbbells, and leg raises. These exercises will improve your muscular-skeletal fitness.
  • Flexibility Training: After the above strengthening exercises, your body needs to be brought back into its original condition. This is only possible with a variety of stretching exercises that can be done with many tools sch as  Gym balls and resistance bands. The result of these exercises is  that of a relief from muscular-skeletal pain.

Consider appropriate number of sets and repetitions

 Ensure that your total workout sets is in the range of 15-25 (5 exercises of four sets is ideal in the beginning). If your goal is to burn fat as well as build muscles, the repetitions per set should be ideally in the range of 8-15. As a tip, take help of some trained coach if possible to determine the right number of sets and repetitions.

Include the resting time  

Muscles build up well during rest. Therefore, resting is essential in between. In case of 1-3 repetitions, you require to rest for 3 to 5 minutes. In case of 8-12 repetitions, it is recommended to rest for 1 to 2 minutes for doing a more vigorous workout subsequently and for effective results.

In short, always start with a warm up of 5 minutes on a bike or stairs, pick an exercise for each muscle group, do 3-5 sets with 8-15 reps per set, and stretch post workout.

Author Bio: Marguerite being a fitness enthusiast loves to blog on fitness and topics related to fitness. You can check out her latest post on how to lose belly fat on her website.

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    Jul 10

    Alternative Solutions to Control Type 2 Diabetes

    Alternative Solutions to Control Type 2 Diabetes

     

    Some people with type 2 diabetes want to get creative when it comes to finding a way to treat their symptoms. There are many alternative treatments available for lowering a person’s blood sugar and decreasing their risk of congestive heart failure and stroke. One just needs to go searching for which therapy works best for them. While these natural remedies may be great for improving diabetes symptoms, they are generally not a replacement for medication. Before you attempt them, it’s important to consult a doctor about whether an alternative therapy will be the best for you.  Type 2 Diabetes-Alternative Solutions

    One reason people seek out alternative therapies is because many do not include the side effects of Actos and other medications. Some drugs for type 2 diabetes can be very hard on the body. A type 2 medication called Actos will actually increase the risk of bladder cancer by 83 percent.  Because many alternative treatments for type 2 diabetes focus on natural remedies like reducing stress and losing weight, there is much less risk of potential injury when practicing alternative treatment.

    Yoga

    Yoga is a fantastic alternative therapy for type 2 diabetes because it causes people to lose weight and releases stress. These are two major factors that affect people with type 2. With excess blood sugar in their arteries and veins, the heart in a person with diabetes has to work harder to pump. It may even eventually weaken and cause congestive heart failure or heart attack. An easy yoga routine is a good low-impact exercise that burns calories and improves blood flow.

    Yoga also helps relieve stress that puts strain on the heart by increasing blood pressure. By experiencing the relaxing effect of yoga, people with type 2 diabetes will experience many benefits besides just improved heart health. People with less stress often eat and sleep better, so relaxation not only increases weight loss but also improves overall state of mind.

    Acupuncture

    In acupuncture, thin needles are inserted in specific places on a person’s skin. This treatment is supposed to set off the body’s pain-killing hormones. It is sometimes used for people with diabetes who experience neuropathy — nerve damage caused by prolonged high blood sugar. Side effects often lead people to seek painkillers when they experience symptoms of discomfort, numbness and tingling. Because painkilling medication can be addictive, some people with type 2 diabetes use acupuncture as an alternative treatment. Acupuncture can help diabetes by reducing stress. It may even lower blood sugar.

    Plants and Vegetables  

    Some studies suggest cinnamon, coffee and cloves can increase insulin, but just how effective certain plants are at lowering blood sugar remains to be seen. In general, vegetables and foods that are high in fiber help slow the digestion of sugar. Foods like peas, okra, broccoli, brewer’s yeast and buckwheat are great for people with type 2 diabetes because they provide a lot of nutrition without raising blood sugar very much.

    William Richards researches and writes about prescription drugs and medical devices for Drugwatch.com.

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      Jun 22

      Fitness has Multiple Benefits for Cancer Patients

      Fitness has Multiple Benefits for Cancer Patients

      Many cancer patients, like those with mesothelioma cancer, have difficulty with sleep, energy levels, and their moods during treatment. They often look for ways to manage these conditions on their own since the last thing they want is more medicine on top of whatever they already may be taking. Fortunately, there are things you can do to improve these conditions and your overall quality of life. One of these is increasing your fitness level. This may be something you have been putting off or something that you suspect may have contributed to your cancer diagnosis. Whatever the case may be, there are some ways to improve your fitness level to help fight the effects of your cancer and side effects from treatment.

      Exercise Increases Oxygen Availability

      With every movement, your body requires fuel for itself. Each time your heart beats, it is transporting oxygenated blood from the lungs and heart to every part of your body. The oxygen in your blood enables your muscles to move, fuels your brain, and promotes healing. Whenever the movement of oxygen becomes slower, like when you are sedentary, you will be fatigued, light-headed, and apathetic. When the pace of oxygen increases, you feel more alert and alive.

      Higher Quality Food Metabolism

      Your body functions increase when you exercise on a regular basis. In order for you to move your body, adequate fuel is needed. When your metabolism speeds up, it provides you with greater energy levels. Your metabolism will work faster the more your exercise. This allows you to maintain a more constant flow of energy throughout your day and allow you to get more out of life.

      One great thing about exercising and energy is that following your routine, calories will still burn at an elevated rate. Obviously, during exercise we burn calories at a higher rate, with that rate set by how hard we work out and for how long. Research shows clearly that energy expenditures do not revert to pre-workout levels right after exercising. How long this rate stays high depends upon how hard you workout and for how long.

      Make sure you give your body plenty of fuel in the form of fresh fruits and vegetables and lean protein. Good lean protein choices include fish, skinless chicken, and turkey. You may also want to check with your medical staff to find a type of exercise that will not threaten your recovery in any way. Begin with a moderate intensity and go from there.

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        Jun 18

        4 Belly flattening workout tips

        4 Belly flattening workout tips

         

        I don’t know about you, but I can always use a few new ways to try and minimize the size of my belly.

         

        Since I am not a huge fitness enthusiast I like to keep it simple and just do a few exercises. I came across this short video ( I don’t like long videos….call me impatient but that is how it is) and  I would like to share it with you.

         

        Belly flattening is always a good thing but most of the time not an easy thing but if we want to get rid of our jelly bellies then we have to do something, right?

         

        OK, enough talking. Here is the video. This is what I will be doing the next few mornings :).

         

         

         

         

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          Jun 06

          The important of nutrition for all ages

          The importance of nutrition for all ages

           

          Nutrition indeed plays a vital role for all age groups. Nutrition helps in feeding the essential

          nutrients into your body, so that it functions and grows accordingly. Say for example, vitamins

          is very essential as it promotes the bone growth, enhances blood circulation, nails, hair, teeth,

          and skin remain healthy, and improves your eyesight. Therefore, good nutrition is essential for

          people belonging to all age groups. A brief description on the significance of nutrition has been

          given below.

          • Importance of a balanced diet with essential nutrients

          Good nutrition helps you to stay healthy as it encompasses you to eat a balanced diet. Including

          minerals and iodine in your diet is equally important. Iodine helps in regulating your body

          weight, improves your mental alacrity, and regulates the rate of your energy production. Iron

          and cobalt helps in absorption of food, proper formation of blood cells, and similarly manganese

          nourishes nerves, muscles, reduces dizziness and fatigue.

          • Nutrition is essential to achieve your fitness goals

          Nutrition not only plays a significant role in your health, but also takes care of your fitness

          routines. The gym trainers and physicians are always emphasizing on the effectiveness of

          nutrition when it comes to weight loss. Proper nutrition also gives you the required energy to

          completely participate in workout sessions that your body can handle. Also, nutrition helps you

          to achieve ultimate results through fitness goals as your body starts developing the right muscles.

          • Healthy eating & portioned meals is also a part of good nutrition

          Eating a balanced and healthy diet, consuming varied foods, and eating right at the right time

          are also parts of good nutrition. When you consume foods, you must ensure that it contains

          fibers, proteins, carbohydrates, and vitamins. Also, eating a whole variety of natural food

          products ensures that your body has access to useful minerals. Nutrition is also about consuming

          portioned meals, ensuring that you don’t skip a meal during the day, and drinking plenty of water

          regularly.

          • Child development

          Nutrition is an essential factor, especially in the growth, functioning and overall development of

          a child. Young children and infants need an adequate amount of nutrients like iron and calcium

          as iron prevents anemia and calcium ensures proper development of bones and teeth. A balanced

          diet for children is not only important for their growth, but also in their learning phase of life.

          Proper nutrition helps children to be more energetic and promotes emotional, physical, and

          cognitive development. Meeting the nutritional requirement throughout childhood is also very

          important for intellectual development of a child.

          • Importance of calcium for women

          Nutrition largely contributes towards helping women to manage their menopause condition and

          ensures that they are not prone to diseases, or feel stressed, and helps them retain a healthy and

          strong body. Women in the menopause stage must consume foods that are rich in calcium as

          calcium is important for healthy living. The calcium amount can also be increased by having

          daily doses of calcium supplements.
          Thus, it is highly essential to intake all the essential nutrients in all stages of growing up in order

          to lead a healthy and fit life. This is applicable for people belonging to all age groups.
          Being a fitness freak, Marguerite loves to blog on different tips, diets and workouts that help you know how to lose belly fat. You can visit her blog for examples.

           

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