exercise

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Advantages Of Keeping Fit

Keeping fit is vital and should be an important part of everyone’s daily routine. However, this does not mean that it is easy to do so as it requires you to have drive, desire and to devote your time and effort in doing so. This therefore means that for you to be physically fit you need to understand the benefits of maintaining fitness so that you can get self-motivation to keep fit.

For you to have strong bones you are required to perform regular exercises and eat the right kinds of food. This means that you should avoid eating foods rich in fat but rather foods rich in calcium to strengthen your bones. Keeping fit also, helps to slow bone loss, which normally happens when one gets older.

Being in good shape is advantageous as it gives you more energy due to your body being active. It can also help reduce your anxiety, depression and enable you to deal with stress. This is because all you need to do is visit a gym, exercise and you will leave feeling better as some chemicals have been released to enable you to feel more relaxed .Keeping fit also improves your appearance and therefore making you feel better and more confident.


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Tip: Walking is an excellent way to improve the way your body looks. To increase the fitness benefit, take each step with your heel before your toe.

One of the most obvious advantages of staying active is proper management of weight. When you take in calories through eating healthy food then you exercise, these calories are burned making you to lose weight and be able to maintain a healthy weight. Being healthy enables you to be very flexible and move around without getting tired easily.

Managing your weight is vital as it prevents you from having high cholesterol levels and some chronic diseases such as heart disease and some types of cancer. It also prevents osteoarthritis, which is a disease that affects your joints due to excess pressure put on them making you to experience aches in the joints. Prevention of diseases is important as some weight related diseases become fatal and can kill you when diagnosed late.

Having a strong immune system is yet another benefit of keeping fit. This means that it is very hard for a person who is physically active to become sick and if they become sick, they tend to recover faster than a person who is not physically active. This in the end reduces expenses such as high medical bills.

Tip: Starting a garden is an unorthodox, yet great way to get some exercise. Many people are shocked that working a garden requires a lot of hard work.

The quality of your life is improved when you exercise regularly. This is because exercising reduces your stress and improves your mood due to the stimulation and release of endorphins also known as feel good chemicals, which are mostly released when you exercise. Regular physical activity also improves the quality of life by ensuring that you stay healthy even in future.

Staying fit is not easy though it has numerous advantages attached to it. Therefore, you should ensure that you stay fit to prevent any weight related diseases and be very flexible. You can do so by ensuring that you exercise regularly and make eating healthy a lifestyle and habit.

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Top Fitness Tips To Stay Healthy And Look Great

There isn’t one person in this world that doesn’t want to have and maintain good health. That is why the industry for weight loss supplements, organic foods, and exercise clubs are gaining in popularity. People want to look and feel their best and so they will jump at every opportunity that presents itself, whether it works or not. The following is a list of the best fitness tips that can help individuals to stay healthy and look great.

The first tip is all about your goals- the best goal is to become stronger, not necessarily skinnier. Our bodies have a harder time fighting illness and recovering when we are not strong so the best way to combat that is by combining a routine of cardio, strength training, and flexibility training. One little tip that many doctors have recommended is to get a pedometer to track the number of steps you take in a day and make your goal to reach 10,000 (5 miles).

The next way to improve your health is by improving your diet. Studies have clearly shown that all of the refined white foods such as rice, pasta, bread, sugar, and flour are only empty calories with no nutritional gains. If you cut these items out of your diet, you will find that you have more energy and lose some extra pounds.

Tip: Examine your interests and find an exercise program that you enjoy now, and will probably enjoy six months from now. If you enjoy your exercise plan, you’ll anticipate it with pleasure rather than dread every day.


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Your mother probably always told you how important it was to eat your vegetables and she was right. Broccoli is one of the top vegetables you can eat for good health- it cleans your liver as well as helps to fight cancer. It is also super easy to prepare which makes it a great choice- just cut it up and steam or microwave it.

Vitamin D is very important in keeping your body healthy and the majority of individuals are not getting an adequate dose of it. This vitamin helps you to absorb more calcium which is crucial for your bone strength, strengthens your immune system, reduces inflammation, controls appetite, and even protects against other types of cancer. You can either take ten minutes a day and sit in the sun or you can eat tuna, salmon, or mackerel for the best sources of this vitamin.

Last but certainly not least, you knew drinking water would be on the list. Drinking water does so much good for your body by keeping you energized, healthy, and even helps you to lose weight. Many times when you think you are hungry, in reality you are truly thirsty. As a rule of thumb, take you body weight and divide it by two, that is how many ounces of water you should be drinking every day.

In conclusion, even though there are many things that are on the market today to help “get you healthy quick,” sometimes the best solutions are the easiest. Just by some simple changes in your diet and exercise routine, and you will notice a healthier and happier you.

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Core Exercise For Golf Will Improve Your Driving Distance The Quickest

Core exercise for golf. You’ve probably heard this phrase mentioned on the television a time or to. This is the area that Vijay works on the most with his golf trainer and it seems to be working for him. He’s driving it longer and straighter and winning tournaments.

Tip: It is important to pay attention to the height of your tee when you are first learning to golf. You won’t get a good shot if the tee height isn’t correct.


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When we talk about core exercise for golf the key term that needs to be thrown in there is rotational. You see…the golf swing is a turn (or rotate) back and a turn (or rotate) through. So any core exercise for golf you do should incorporate rotational strength and flexibility.

Tip: When playing a round of golf, remember to keep the game moving. If your group is playing slowly or experiencing a number of delays, it can be frustrating to the groups playing behind you.

One of the most difficult things for golfers to do is take a step back from their game and examine what they can do to improve performance. Strength training is a perfect example. What almost all golfers overlook is developing the strength and awareness fo the region of their body that can lead them to their best level no matter what the age or ability.

That area is the CORE!

Tip: Taking a few practice swings at the driving range before beginning a round of golf will improve your game. By adopting this strategy, you can get warmed-up and dialed-in before beginning the front-nine.

This area starts roughly at your belly button and goes up to the bottom of your sternum. It is the engine of your body and awareness of your core affects golf the most. Think of it as the link in the chain that needs to be the strongest, not the weakest.

Tip: Before the next round begins, take time to introduce yourself and make acquaintances with your golfing partners. You’ll be golfing with these people for the next several hours, so be social.

Greg Norman use to say when he wanted to hit it long he would get his belly button or belt buckle turning faster; which in other words is his or your core.

Tip: If you find it hard to shift your weight as you swing and often lean back after you hit the ball, spend time practicing your swing with a baseball-type emphasis. By doing a slight lift of your forward foot during the backswing and subsequent step back down through the shot, you can get a better feel for how the body needs to transfer weight forward through the swing.

Two simple core exercises for golf that will quickly strengthen your core is ab crunches and back extensions. These would be your initial exercises since I mentioned early on in this article you need to work from a rotational standpoint to strengthen your core specific to golf.

Tip: Don’t get wound up trying to find a stance that is unnatural. Work on addressing without holding a club.

Once you’ve accomplished the above exercises, you can move on to a crunch with a twist and a back extension with a twist. This will hit your rotational strength right away.

You can then progress up to standing on your feet doing several different variations of rotational movements with a single dumbbell, standing upright and also in your golf posture.

When you approach your golf improvement program with a core exercise for golf, you will see your driving distance sky rocket past your playing partners!

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No Time Is No Excuse

The most common excuse I hear for not exercising is the old “I don’t have time for it!” routine. But the truth is, you do have time for it. Fitness doesn’t just mean going to the gym for a few hours every day. There are plenty of ways for you to get fit without having to spend a lot of time doing. Sure, the more time you put into it the faster you’ll get results, but you don’t need to put hours upon hours into it just to get into shape.

I’ve developed a basic twenty-minute workout that you can do from anywhere. Whether you’re waiting for your kid to wake up from their nap or if you’re stuck in a hotel room on a trip, you can do this work out to get in shape or maintain your level of fitness.


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The first thing I do is warm up with fifty jumping jacks. Jumping jacks are a simple exercise that anyone of any fitness level can accomplish. If fifty is too easy for you, then up the level to a hundred or two hundred. Don’t just skip them because you find them too easy. You need to get a little bit of a warm up before you start working.

Tip: Buying new clothes for your workouts may be the confidence boost you need to stay motivated. It doesn’t matter how large the item is.

The next thing I do is twenty five body weight squats. These are another relatively easy exercise that has a pretty big impact. If you’re having trouble with them, you can use a chair to assist you until you get the hang of it. But don’t rely on that chair for too long! After a week or two you should be able to do them without any assistance.

After that, I move into push ups and sit ups. I’m sure you remember these from your elementary school days. While they may have been the bane of your existence back then, now they’re quick little exercises that will help you get into shape. I do about twenty five of each of those. Like everything else, if you’re finding that you’re not being challenged, then feel free to up the number you’re doing.

Once you’ve done those, do another fifty jumping jacks to give yourself a final boost. Don’t do too many this time around since this is where we begin doing our wind down routine. You don’t want to do from high impact to doing nothing, else your body will feel like crap.

Tip: Don’t spend more than one hour lifting weights. Muscle wasting can begin in as little as an hour after starting an intense workout.

The last part of the routine are static wall sits. Find a clear wall and lean against it. Then slowly lower your body until you’re in a sitting position, as if you were sitting in a chair. Maintain this position for thirty seconds to a minute (or longer if you can!) This is a great way to end a workout. Not only are you still getting exercise, but you get a bit of a breather too!

By the end of the twenty minute workout, you should be sweating a good bit. If you’re not, then you weren’t pushing yourself hard enough. Now that you know about this work out, you can no longer use the excuse that you don’t have time for exercise!

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Get In Shape With A Busy Schedule

Are you constantly doing something. Do you still want to get into great shape? Then you’ve come to the right spot. I’m going to give you a few tips and tricks I’ve assembled so that you can get fit without having to put a whole lot of time or effort into. If you stick to my routine, you’ll find that after a while you’ll start looking and feeling better!

Start off every morning with a few jumping jacks. Not only are these great exercise, but they’ll also get your heart pumping and wake you right up. I personally do about fifty of them each morning. After you’ve done some jumping jacks, you’ll find you’re ready to start your morning! You’re probably not going to want to do exercise as soon as you get out of bed, but if you push yourself to do it, I guarantee you’ll feel better throughout the day.


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Any time you find yourself standing, whether it’s in line at the grocery store or in front of the stove while you cook, do some standing calf raises. How do you do this? Stand with your legs shoulder length apart and raise up onto the ball of your foot. Then slowly lower yourself back down. These are really simple to do but they build up calf muscles very easily.

Tip: Many people work toward their fitness goals by going to the gym to lift weights. All you need are six exercises.

If you’re spending time on the phone, reading a book, or watching TV, then do some static wall sits while you do it. How do you do this? It’s actually really easy. Stand against a flat wall, then lower yourself down into a sitting position. It should look like you’re sitting in a chair, but without the chair. Hold this position for as long as you possibly can. It may seem easy at first but trust me, after a minute or two, you’ll feel the burn in your legs.

Whenever you have a few free minutes, drop down and do some sit ups or push ups. Remember these tedious things from elementary school gym classes? If you’re anything like me, you probably dreaded them. But now they’re quick and easy exercise techniques that can help you get fit without a whole lot of time or effort.

Of course, there’s also the obvious fitness tricks. Park further away from your destination, always take the stairs instead of the elevator, etc. While these alone aren’t going to get you in marathon condition, they’ll definitely help improve your overall fitness level. Plus, they burn a couple extra calories and even only a couple extra calories burned can make a huge difference in your fitness.

Remember that weight loss doesn’t happen overnight. Since this routine isn’t a very high impact routine, it’ll take you a while before you see the results. This routine is designed for someone who doesn’t have much time in their schedule for exercise. The trick to this routine is to do it regularly so that you’re burning more calories on average than you used to do.

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Five Activities That Can Add Years To Your Life

Everyone knows that a good exercise program increases weight loss. If you are dieting, you no doubt have come up with some type of workout regimen to help boost your metabolism, and speed up your fat loss efforts. Exercise is also known for improving sleep, keeping the skin healthy and lessening your chances of heart disease, among other things. But, many people aren’t aware of several new studies that show how particular forms of exercise can actually add years to your life! Following, you will learn what types of exercise may increase your longevity, as well as keep you in shape.

Jogging

Did you know that jogging for one half hour five times per week can add up to 6 years to your life-span? That is two and one half hours each week. Sounds doable, right? And, that’s not running. Just brisk jogging can be the answer to a fitter body, and a longer life.

Taking The Stairs


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A recent study indicates that when sedentary people stop taking the elevator, and opt for taking the stairs instead, they can cut their risk of dying at an early age by ten to fifteen per cent. Now, that makes stair-climbing sound a whole lot less tedious!

Swimming

Tip: Build a garden. It is not a simple task to start up a garden, it does take some effort.

Swimming is an activity that many of us choose purely for enjoyment. It’s fun, it feels great, and the whole family can join in. But now, studies indicate that regular swimming can reduce the risk of early demise by fifty per cent. Wow! That’s huge! And, swimming appears to have greater health benefits than other forms of exercise when it comes to increasing longevity. More fun, and a longer life- it’s a win-win!

Bike-Riding

Biking has long been known for its exercise benefits. Many people who live in close proximity to their jobs have given up their gas-guzzling cars for bicycles to transport them to work. So, you can save money on gas, get some fresh air into your lungs and get some exercise as well. A leisurely ride can be fun, as well as exhilarating. However, did you know that by ramping up your pedaling speed, you can add some serious years to your life? Studies have shown that when you push yourself to ride faster, you can add up to five years to your life!

Walking-The Old Stand-By

For years, people have thought that a healthy, beneficial workout needed to be a minimum of thirty minutes of sweaty exercise in order to do the body any good. However, since it has become harder for many people to carve that thirty minutes out of their busy days, research has been done showing that fifteen minutes per day of brisk exercise, such as walking, cycling, or jogging, can add up to three years to your life. That’s something to strive for!

As you can see, exercise is not only good for your overall weight loss and fitness plan, it can boost your life expectancy by leaps and bounds. The key here is intensity. To get the full benefits of exercise, do it faster, and harder. A longer life is well worth the effort!

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The Exercises That You Should Do If You Want To Burn A Lot Of Calories During Your Workout

When you are starting a new exercise program there are some things that you need to consider first. It is important that you establish a program that you will enjoy doing on a regular basis. If you do not enjoy the exercise you will find excuses as to why you do not feel like working out. You also want to choose an exercise that will help you burn as many calories as you can during your workout session.


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What Interests Someone Else May Not Interest You

It is a known fact that the number one New Year’s resolution for most people is to get in shape, join a gym, eat right etc. They always start with the right frame of mind but eventually they lose interest in the activity. This usually happens because people often choose exercises that look interesting with someone else but they are not happy with the particular type of exercise. The great news is that every exercise does not work for every person and there are many workouts that you can choose from when you are ready to embark on an exercise routine.

Tip: If you employ a variety of techniques and workout elements, you can improve your results. Someone who typically runs daily should switch things up and go with aerobics, using a jump rope or strength training the next day.

You may decide that instead of jogging every morning at five in the morning you prefer to roller blade in the park or swim laps in the local swimming pool.

Think Outside Of The Box At Activities That Interest You

Have you ever watched the Tour de France on television and secretly wished you had the endurance to cycle for that length of time and distance? Maybe you can add cycling into your exercise routine. Cycling is an excellent cardio exercise and you will certain increase your blood flow and get your heart pumping quickly.

Tip: When lifting weights, start off by working smaller muscle groups at the beginning of your workout. Because these small muscles tire before the large ones, it is logical to work with dumbbells, barbells and other small weights before moving on to the larger machines.

Do you love being around nature? Hiking may be the exercise that you are looking for to make your fitness routine more enjoyable. This is a great exercise if you live in a hilly area and you can get in great shape and burn major calories during a hike. Some hikers have reported that they have burned over 500 calories in one hour just by hiking a trail.

The amount of calories that you will burn will be based on your individual factors but hiking is also a great way to take part in an exercise that will increase your overall strength. You will also have the opportunity to enjoy the natural beauty of the outdoors.

Has boxing always been a curiosity of yours? Boxers have intense training schedules that include a variety of exercises including:

• Jogging

• Jumping rope

• Jumping jacks

• Pushups

• Sit-ups

Boxers often train for hours a day and many times these training sessions end with sparring matches or time spent hitting a punching bag. If you are into extreme exercise programs you should consider boxing as a workout routine. You can also choose kickboxing if you want to build lower body strength.

The best fitness routine will be one that you will look forward to every day and one that will help you burns lots of calories. You should always get clearance from your physician before starting a new routine and build your endurance as you progress in the program.

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