Health and Fitness

How to Gain Lean Muscle - Four Easy Ways

1. Do push-ups: the good, old push-up. A much hated exercise at the school gym during sport, but ultimately a simple and useful technique that focuses on your pectoral muscles (upper body chest muscles) and of course, your arms (biceps and to a small extent, your triceps). There are 2 ways to do it. Due differing strengths of male and women, men are expected to have their toes touching the ground, keep their back straight, have both hands flat on the floor, bend their arms until they are 90 degrees and then push themselves back up. Women: cross legs at the knees, have one over the other and balance yourself on one knee. Back should also be straight and bend identically to male push-up. 2. Do bicep curls: rummaging around in the basement, I found an old set of weights my uncle used to use. They were a 5 kilo and a 10 kilo set, which could be screwed on and screwed off. The way that I did it, which resulted in thicker muscles, was to firstly sit in a high chair, then let the weight hang from my arm.

Workout Routines For Women

Pilates, cardio, even light weight training are all perfect examples of workout routines for women. Whether you want to lose weight fast, slim down a little, or just firm and tone, there is a workout that will fit your needs. If you are not the type or simply don't have time to get out and run a mile or two every day, pilates is probably something that would suit you. If you like a slower workout routine and don't really like the thoughts of running and sweating alot, there are pilates workout routines specifically for women that are perfect for you. Are you the type who likes cardio workouts? Doing aerobics, using a stepper or some kickboxing would probably be to your liking. These types of exercises burn fat and increase metabolism quickly, and will help you lose some weight without dieting too much. If you truly want a workout regimen that will turn your body into a fat burning machine and help you achieve rapid weight loss, weight bearing exercise is what you need. Lifting light 8 to 10 pound weights speeds metabolism and burns fat faster than any other type of workout - even cardio!

Ten Benefits to Exercising During Pregnancy

It wasn't long ago that women were afraid to exercise during their pregnancy, out of fear of hurting their unborn child. Now it's not only acceptable, it's encouraged by doctors and health professionals. Exercising during your pregnancy helps you while trying to get pregnant, during and after the birth of your new baby. Fitness also helps your child's health as well, while growing inside you. After reading about how fitness can help you and your pregnancy alone, you may wonder why you have not already started! 10 Benefits of Exercising During Pregnancy 1. Easier Labour due to stronger muscles, increased pain tolerance and stamina 2. Less weight gain 3. Sleep better at night 4. Reduces stretch marks 5. Improves breathing 6. Feel better in general during your pregnancy 7. Recuperate faster after delivery 8. Helps reduce emotional distress and depression 9. Improves posture for fewer aches and pains 10. Improves maternal immune functioning. This helps after the baby is born, through breast feeding.

What Are the Benefits of Walking?

Some people spend hours upon hours at the gym every day in an effort to maintain a healthy physique and a healthy lifestyle. Then there is the other group of people, the group of people who either don't have the time to spend hours in the gym or they simply don't have the energy. If you are one of those people then you should consider walking as an exercise. Walking can improve your physique as well as your state of mind in as little as thirty minutes a day. Walking is an important form of exercise and it is one of the least arduous ways to increase your physical activity and enhance your health. Any type of physical activity, including walking, increases your heart rate, increases blood circulation and strengthens your heart. Through physical activity, your organs receive more oxygen and beneficial nutrients. Exercise also strengthens your lungs, lowers your blood pressure, helps you reduce body fat, improves your blood sugar levels, and improves your cholesterol levels. Taking a brisk thirty minute walk every day can be an easy step toward a healthier new you.

The Perfect Way to Tone and Firm Your Body

Finding the right exercise routine to tone and firm your body is never a walk in the park. For one, you have take into consideration your current state of health before even being able to start any physical exertion. A generally healthy person without any debilitating or chronic conditions can freely visit a gym near them. However, the case is not the same for unhealthy people. These people have to secure a clean bill of health from the doctor before they can even lift a dumb bell. The next step is choosing the perfect regimen that will suit you needs. Are you up for bodybuilding? Do you want to reduce your current body weight? Do you just want to have form in your body? Do you want perfectly developed muscles groups and ripped abs? For whatever purposes it may serve anyone, the intent of starting to workout must come within you. You should not reason constant prodding from friends or from your family as the only basis of your decision. Of course another valid motivation would be because of a health condition - because exercise can help you get better.

Benefits of Rowing

There are several benefits of rowing; it is a workout for a great majority of your muscle groups. Your legs, arms, and torso can get a great workout while you row. On a rowing machine or in the water your arms pull through resistance and your legs and torso bend, this exertion can give you a full body cardio workout. If you want to get in shape rowing is a great option for you, and if you cannot go out and actually row, a rowing machine is a good replacement for actual rowing. There are several types of rowing machines available that vary in resistance type, style, size, weight, and price. While they all offer the same basic workout and benefits, their differences in design and resistance type can matter greatly. The differences in design and style can influence your comfort while on the rowing machine, and therefore can affect your performance. If you are not comfortable on your rowing machine you probably will not use it as often as you should, and will not be able to reap all of the benefits of rowing.

Five Tips to a Healthy and Fitter You

As they say Health is Wealth and everyone knows that health is important however we still do not move ourselves enough to get fit and healthy. Here are my five simple tips for you to remain fit and healthy. These tips are intended to provide you with a healthier lifestyle and will help you lead a better life by staying fit. These tips tell you to eat properly, try good living and also kick some bad habits. Control what you eat: Eating healthy is of prime importance. That means usually saying no to junk food. If you are the habit of eating junk food then kick that habit out. I know that it is not easy to kick that habit and that is why the best bet is to go step by step which means have a plan ready to kick that habit. It is said that it takes 21 days to make a shift from a habit to another one. So lay out a 21 day plan and make sure to throw out at least part of the meal which is junk. So for example if you eat fires on a daily basis, change that to alternate day. Or, if you have soda about 8 times a day then cut it to 4 times and each of these incremental cuts will help.

Sports Nutrition Supplements and Vital Information to Stay Strong and Healthy

Evidence shows regular physical exercise can prevent or reverse many life-threatening illnesses such as heart disease, diabetes and cancer. An active lifestyle is a source of many health benefits for all people, whatever their age or ability. For children and youth Physical activity is essential to growth and development of children and youth. Practiced regularly from childhood, physical exercise improves cardiovascular capacity, the strength, flexibility and density of bone. It also prevents obesity. In addition to helping maintain a healthy weight, physical activity improves self-esteem, personal effectiveness, school performance and cognitive and sense of well-being. It also helps to reduce several risk factors for diseases such as coronary heart disease by creating good habits from childhood and adolescence. According to many researchers, young adults who are physically active are less likely to smoke or consume alcohol or other drogues. For adults Those who engage in regular physical activity and are in good physical condition perform their daily tasks more easily, feeling better and feel less tired.

The Basics Guidelines of a Pilates Body Training Program

A Pilates body training program is a health course therapy conditioning both the physical and mental mechanism of an individual. Strengthening the muscles and increasing the agility of the ligaments and tendons are some of the benefits that a Pilates enthusiast can get out of this program. Due to its flexibility and suppleness outcome and making the body achieve agility, the Pilates program has been a preferred and most loved body workout among dancers and gymnasts. One would fully appreciate Pilates and its healthy benefits if given a glimpse of where it started and the basics of getting into your Pilates workout. History of Pilates Joseph H. Pilates, a German born, is the founder of the Pilates body training program. When he was a child, Joseph was afflicted with asthma, a condition that caused severe and lasting distress leaving him in a physically weakened state. Joseph, in his perseverance of getting rid of his physical state began to engage himself in sports which eventually became a sports enthusiast participating in different kinds of athletics.

Get a Pilates Certification

A lot of people are crazy for the big C -Change. Today people's lifestyle has evolved to just mainly work demanding long hours of their daily lives. As the routine becomes cyclic and tedious a career shift is definitely on the rise. People who want to make a total change in their career venturing from mechanical to an active line of work could take Pilates certification on their list. The Personal Requirements of a Pilates Certification Earning a career in the field of well being and beauty such as Pilates would require an interactive approach with people. Interaction would mean mingling and investing time with people whom you have little recognition with. Patience would definitely be a virtue when you enter a career in Pilates since techniques and guidelines of the exercise would be mainly taught to people struggling to perform the routine. Experiencing Pilates first hand turning it into a hobby would make you a better instructor as you pass it on to your students. Basic concepts and guidelines are easily related based on an adept knowledge of the said exercise.

Health and Fitness © Padayatra Dmytriy
Designer Padayatra Dmytriy