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The Do's And Do Not's For Your Workout Routine

Physical workout in any form is essential for us. Whether you love going gym, doing cardio or simply practicing yoga at your comfort place, it keeps our heart rate high and the whole body fit if done properly. But in case of following a wrong workout patterns, it could be harmful for our health as well. So, prior to starting any physical workout, make sure you know how various postures and exercises are performed. To ensure you know this thing, we have our list of the DOs and DONTs of workout routine.

Warm-Up

The foremost thing to consider for any workout schedule is the warm-up. People often ignore doing warm-up which is not recommended at all. Our muscles need to warm up first in order to adapt to the exercising postures. A pre-exercising warm-up leads to an increase in our heart rate and this way you prepare your muscles for the rigorous workout. It also avoids the muscle cramps.

Stay Hydrated

When we do exercises, a lot of sweat comes out of our body and there is a need to provide our body enough water during that period. Thus always have some water in little amounts whenever you feel thirsty while doing your workout. Thirst is the signal that your body needs water to avoid dehydration.

Eating Right and on Time

Your eating and exercising patterns go hand in hand actually. If you dont eat the right diet in a timely manner, youre not going to see the results and all your efforts will go in vain. Prior meal and post meals really influence the results based on your performance. Consider having oatmeals, bananas, apples 30-40 minutes before your workout. These fruits are low in glycemic index and enough to energize your body for in the long run. And after workout (especially if you go to gym), you can have foods such as meat, eggs, fish, bananas and everything which is high in proteins and amino acids. Eating patterns also depend upon your body type. You can also consider talking to a nutritionist or a health expert to recommend the best available food options for you.

Cool Down

Cooling down after exercising is as important as the warm-up. After working out, your body muscles need to be relaxed and thats where cool down comes handy. Cooling down is also important to lower your heart rate and make it normal. It makes you ready for the next day workout as well.

Dont push yourself

Listen to your body and do not try to push yourself extra hard in terms of doing exercises. Your schedule should not exceed more than 1 hour of exercising and to see better results, you will need a sort of patience and commitment.

Stretching

Stretching is also important if you want a flexible, stretchy body. Doing it before, during and after workout also increases performance, body posture and is good for overall fitness. If youre a beginner planning to start physical workout, these things are really going to help you for complete body wellness. Hope you enjoyed reading this post. Thanks for reading.

Health And Fitness - Myths And Various Untruthful Stories

If you want to feel good, then you know that it begins from the inside and works outward. It is precisely these desperate people who feed the coffers of health companies who peddle all kinds of products promising hope.



What frequently happens is untruths and outright lies are kept alive by the very companies who claim to want to help people. Nobody wants to be scammed, and this is quite preventable by digging deep and debunking the myths on your own. What we want to do for you, right now, is talk about several areas in fitness and in health.

Surely you have read or heard something on TV about dietary fat, and the common wisdom is that it will eventually lead to your demise. Your body needs omega 3 acids and other types but in the proper ratios. So you can see that this myth is totally wrong because EFA's are not called a??essentiala?? for no reason. All of your life giving body processes depend on them including mental faculties which means your brain. It is the fats resident in processed foods that will do the most damage to your body. Even things that are not thought of as good for your health are required, it is just that when they are consumed over the healthy kind that problems begin to appear. If you think those points on unlock your hip flexors program are something, then there is more to read as you know plus tons elsewhere. When you are feeling a little more comfortable with this information, then you simply must continue your education.

This is all we ask of anyone, really, to view this with a receptive mind and go farther with it. When it all begins to gel for you, then you will be able to rise above to some degree thanks to added knowledge. Your efforts to discover more on this subject will eventually prove to be liberating for you. Going outside with wet hair increases your chances of catching a cold. Every kid in the US has been subjected to that piece of bunk. Getting exposed to viruses that cause a cold is what produces the cold, not your hair wet or dry. There have been intensive studies done about this in which people who were inoculated with the common cold were just as likely to get sick while staying warm and dry as those who were wet and cold. The reason that people think wet hair helps you catch cold is that it makes your body feel colder temperature wise, not that it makes you feel sick.

Perhaps the largest fitness myth is that the more you sweat during your workout the better the workout will have been. When you do physical work, you generate heat within and then your body's natural response is to cool down by sweating. If you want to make sure your workout is actually good, you are going to need to increase your heart and breathing rates and really work your muscles. Get the best and most accurate information about whatever you do for working out, and then do it safely and make it a habit.

There are so many different myths out there about health, wellness and fitness. Who knows how much they can cause in an adverse way, so beware and stay alert. We can only tell you so much in one article, and that is why doing your own reading has to continue. Once you continue learning, then in time you will be your own best source of information.

Best Weight Lifting Exercises For The Legs

Leg exercises are an important part of a work out. Regardless of what workouts you perform, the leg exercises are an integral part and must be included. There are different ways that it is possible to strengthen your legs and improve your fitness but weight lifting exercises are the best. Since these muscles are large group muscles, weight lifting exercises focus on the power of your legs thereby making them strong.

If you want a cardio workout that also works your legs, the best treadmills 2016 is among the finest alternatives. This can be a great first step for strengthening your legs. Walking or running burns a lot of calories while also strengthening your legs. By owning a treadmill you can utilize it in your home as well and offers several advantages.



Besides the treadmill, there are some other weight lifting exercises for legs that you could try in your home. Using a home gym allows you to work the different muscle groups. This is among the best machines for the legs as it concentrates on all the leg muscles. This supplies muscle building exercises and helps improves the tone. If you're a beginner, using a machine is perfect as you can readily get used to it and work out in a hassle free way. So why not give a treadmill or home gym a try. Both offers excellent work out options for your legs.

Squats: Squats using a barbell with weight stacks–If you elect not to start with a seated row machine, then a barbell with weight stacks is a good choice that you could go for. Make sure to use proper form to reduce the risk of injury. Keep your abs pulled in and your feet shoulder width apart. Slowly bend your knees as if you are sitting in a chair.

Lunges: Lunges with or without weights - The proper form for a lunge is to pull your abs in and step forward with one leg while bending the other leg at a 90 degree angle. Return to the start position and perform the same move using the other leg. Whether you have to start with light ones or heavier ones, using dumbbells while doing lunges will work your legs. The only difference that you will experience is the angle where the muscles are targeted. Thus using the dumbbells with lunges, you can readily improve the power of the various leg muscles.

Beginning with these exercises, it is possible to reinforce the main muscles of your legs. Make sure to give yourself rest days in between your workouts so you don't pull muscle tissue and risk harm.

9 Exercise Problems

1. Leaning on the exercise machine. We've all witnessed these folks. They're hunched on the elliptical or treadmill, leaning onto it for assistance. Your lower back does not get enough assistance as soon as your back is curved. So stay erect when you are working-out on any of these machines.

2. Doing your own reading. If you are doing plenty of reading on your own favorite cardio device, you are most likely not obtaining an intense enough workout. If you do prefer to read while training, be sure you select an interval software program that may automatically increase the power. The best treadmill l provides a number of different interval training programs. With this you can also utilize your arms.



3. Thinking cardio is enough. Lots of individuals believe they need merely a cardiovascular exercise program. We begin losing muscle at age 30. It is crucial that you include resistance training for your workouts. This develops muscles, which raises metabolism and burns more calories.

4. Walking with weights. Walking while holding hand-weights may seem a good way to add strength-training to your own cardio exercise, however it can cause more accidents. The chance of stressing hands, wrists and shoulders improve when walking with weights.

5. Stretching before training. Extending your muscles before your workout puts you in peril for muscles that are torn. Muscles warm up once you exercise. By stretching at the end of one's workout, it decreases the chance for harm. But make sure to not skip the stretching.

6. Jumping. Moving during a stretch is another way to raise your risk of pushing or pulling muscles. Instead you must keep a steady, smooth reach with no motion at the joints. It should feel difficult but not hurt.

7. Forgetting about enjoyment. Change things up. Instead of regarding exercising as another job that has to be performed, make it enjoyable. Workout with friends or family, try a new gym, or even a new exercise video. Mixing it up helps maintain the excitement of the workouts.

8. Doing outdated exercises. Are you still doing the exercises you discovered in high school, like windmills and leg-raises? Several of those oldies are a waste of time or can cause harm. In case you don’t know what else to try, work with a personal trainer to freshen your program.

9. Getting stuck in a mentality. What is wrong with doing the exact same exercise routine, time in and day out? This may this decrease determination and allow it to be less likely to produce the desired result. Also, your routines will end up less efficient as you will use the exact same muscle groups rather than engaging others.

The Oatmeal Cookie Granola Is High In Good Fats

The Oatmeal Cookie Granola Is High In Good Fats, Delicious And Is Exactly What You Need For A Good Fat Diet. . If you are doing sports and want to eat healthy or even if you want to reduce your weight without doing any sports, please pay attention now. This is also perfect for snacking through the day (small snacks) and low on calories. So whenever you feel hungry throughout the day and would like to eat something, please take a minute to rethink and opt for something like a healthy Oatmeal Cookie Granola instead. Remember To Bake The Granola For 30 Minutes, But Take It Out Of The Oven Every 10 Minutes For Tossing.

Ingredients 2 1/4 cups old-fashioned rolled oats 1 cup unsweetened flaked coconut 1/2 cup coarsely chopped pecans 1/2 cup flax seed meal 1/4 cup light brown sugar, packed 1 teaspoon ground cinnamon 1/2 teaspoon freshly ground nutmeg 1/4 teaspoon salt 1/3 cup maple syrup 3 tablespoons unsalted butter, melted until browned 2 tablespoons melted coconut oil 2 teaspoons pure vanilla extract



Instructions Take a dry medium bowl and thoroughly mix all the ingredients (oats, coconut, pecans, flax seed meal, brown sugar, cinnamon, nutmeg, and salt) and set it aside for now . Take a rack and out it in the over to preheat at around 300°. Line a baking sheet with parchment paper and set aside. Take a small bowl whisk together maple syrup, browned butter, coconut oil, and vanilla extract, if you want to taste it go ahead and enjoy the deliciousness. Now add the entirety of the mixture to the dry ingredient and keep stirring till the dry ingredients becomes moist or squishy. Now spread the moist mixture evenly In the spread out baking sheet. Now put it in the preheated oven and raise the temperature up to 350°. Bake the granola for 30 minutes and take it out after 10 minutes to toss it. Repeat the process till the granola starts to look brown. When the Granola starts to look golden brown take it out of the oven and let it cool. After the granola has completely cooled down, store it in an air tight jar to use for weeks. Granola is perfect for breakfast and snacking, additionally it stays fresh for weeks. You can also add chips of dark chocolate to the final product as well as honey to change it to better suit your flavor of choice.

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Eat These 5 Foods To Boost Your Metabolism

When you are tired of being tired and want to put spring back into your step, you have to get your metabolism past its sluggish levels. Losing weight can do this for many people, but they might not have the energy to tackle this challenge. Likewise, there's a vicious cycle between the fact that exercise can boost metabolism, but energy and metabolism are necessary to exercise. The only real option many people have is their diet! Everyone has to eat to survive, so you can boost your metabolism with these 5 foods, simply by adding them to your regular snacks and meals:

1) Green tea: Research has shown that those who drink green tea on a daily basis see an additional calorie burn of 70 to 100 units each day. This is thanks to the tea's catechin antioxidants, in particular polyphenols and ECFC. To make the most of it, brew your own and have around 24 ounces daily.

2) Breakfast: Okay, breakfast isn't technically a food, but it is a source and time of food that many people skip. This is especially true of people trying to lose weight, as they assume they don't need to eat that early since they just got up and have some energy. However, you'll amp your metabolism for the day with a plate full of proteins and complex carbs.

3) Spicy foods: When you consume hot peppers, like cayenne peppers or jalapeno, your body releases hormones like adrenaline that boost your metabolism and caloric burn rate. Capsaicin is the reason behind this, and it's found in peppers, but inside your body it uncouples proteins from muscles. The result is mitochondria generating more heat, which in turn boosts your metabolic rate. You can get similar effects from chili powder and dried mustard.

4) Whole grains: Brown rice and oatmeal are two such sources of whole grains that are packed with complex carbs and nutrients that boost metabolism while also providing stability to insulin levels in the bloodstream. Quinoa is another slow-release carb that gives energy over time, avoiding the spikes and crashes that sugar-heavy foods create. Lowering insulin levels prevents the body from storing fat.

5) Broccoli: At least one veggie had to make the list, and this calcium-packed, weight-reducing source of fiber and folate packs in vitamins like A, C, and K. Throw in the variety of antioxidants, and you can see why broccoli is among the best detox foods you can eat.

The Benefits Of Engaging A Personal Trainer

If you have set getting in shape as one of your goals this year, then you have set a goal that is very admirable. Physical fitness has been linked with increased longevity, improved mood, body strength and confidence as well. When you look good you are more confident as you go about your day to day activities. This in turn contributes to your overall level of happiness. When most people finally decide to get into shape, the first thing they do is sign up at the gym. That is great, but it is even better to ensure that you have a fitness coach working with you in order to ensure that you are in good form and to avoid injury. It is common knowledge that if you do any exercise or lift weights without proper form, you can cause too much strain and pressure on your muscles or parts of your body leading to injury. One on one personal training can help you to understand the fundamentals.

Why Get a Fitness Coach?

There are several great reasons for having a personal trainer as follows:

Goal Achievement When you come into the gym, you will likely have fitness goals that you are hoping to achieve. Your trainer will be able to tell you which exercises can help you achieve those goals in the shortest time possible.

Avoid injury With a private trainer close by to supervise how you are doing your exercises, he or she will be able to correct you when you are working out in poor form. By doing this, he or she will be helping you to prevent injury.

Nutrition One of the things that a trainer helps you with is knowing what you should eat and what you should do away with where your diet is concerned. He or she will also tell you when the best time to eat certain foods is. All this working together will lead to improved overall health and weight loss too if this is one of your goals. You will also get advice on supplements, such as high protein shakes and snacks if you are looking to build muscle or increasing calcium so as to avoid shin splints.

Other Benefits

When you finally decide to make these lifestyle changes with your private trainer, you will begin to enjoy other benefits as well. You will be slowing down the aging process and will look younger for longer, your skin will benefit as well and you will glow with a new found confidence, all because you decide to work out.

Individual Fitness Coach

Losing weight is one of the best sentiments you could have: there is a feeling of achievement, you look better, and as a rule you are complimented a few times over! This is maybe why an individual fitness coach and numerous other fitness coaches all through the nation are upholding "semi-private" wellness preparing, which is less costly and has a greater number of advantages for the normal individual than 1-on-1 instructional meetings.

Attention-Focused

The customer is the focal point of consideration in one on one wellness preparing. They focus on the customer effectively finishing the preparation program. A Semi-private Sessions are indistinguishable to different training aside from the way that these are directed in gatherings.

Expense Of The Approach

For the individuals who aren't exactly certain about whether semi-private methodologies are for them, one of the advantages is the expense. While a private one-on-one individual wellness instructional meeting for the most part costs upwards of around $1000 or more, the fitness coaches who conducts semi-private gathering preparing may just need to charge every individual a few of hundred dollars. This is still significantly less than the expensive drawbacks of closed training.

Viability Of Semi-Private Sessions

The viability of this procedure has been discussed by fitness coach. A few studies and inquiries have been directed with a perspective assess how profitable individual one-on-one preparing is when contrasted with semi-private preparing. It is stunning to realize that the individuals in semi-private instructional courses have succeeded in losing more weight and muscle to fat ratio ratios in contrast with private ones.

More Than Just Instructions

If you need to prepare, a semi-private fitness coach, it can be a tremendous favorable position if you consider the data you can get. A private coach just teaches members on the best way to utilize machines, when to utilize, where to utilize and different issues identified with ability and guidelines.

Fitness coach and other comparative fitness coach in that area who use semi-private sessions have more data when contrasted with a fitness coach and can likewise share this data inside the members of the gathering by giving recommendations and directions for long haul brings about a wellness focus.

As should be obvious, fitness Coach who conducts semi-private group gym meetings for personal fitness do function admirably, and it is turning into a moderate choice for the individuals who loathe or do not need totally private individual training that has customarily been advertised.

Who Makes The Best Elliptical Trainer?

With so many elliptical trainers on the market right now, it is very difficult to judge which manufacturer currently offers the best elliptical machine. It is easy to find video reviews like the one shown below, but these tend only to concentrate on the specifications and usability of the machine under test.

In fact, personal preference, gut feeling, personal instinct and not least the manufacturer's reputation, all come in to it when first assessing any product. In the case of elliptical trainers however one elliptical trainer machine manufacturer seems to stand out from the rest of the field. That is Precor. Anybody who is aware of the exercise and fitness market, or who has searched the internet for elliptical trainers will know the name as one that gets frequently referred to as the best. Why is this so? Well, Precor offer their EFX Series of elliptical trainer machines which are eagerly sought after in the marketplace. Within the series are various model types covering combinations of key features that give consumers choice in what they are looking for. Each model however retains one key element common to all: Ease of use from the outset!

With this series there is no initial confused moment while you try to understand the layout of controls, the start-up sequence or find the right button to press to program the session. Instead you feel comfortable with the machine from the get-go.

This feeling is helped because while all elliptical trainers are 'soft impact' machines, the EFX series is designed to have an even lower impact on the body parts of arm, legs, back and stomach than other comparable elliptical trainers. This means that the body is more comfortable throughout the session an indeed,it makes workouts on the machine seem much easier than doing an equivalent standard set of aerobic exercises as the body does not suffer the same high tension that unusual body movements can give. This gives great benefit to the user as they get the same workout for apparently less effort and are not so strained or fatigued at the end of the session. This has to be handled carefully however as some users may be inclined to go overboard because it is so easy, and actually push their own body too far without realizing it. However for beginners and nervous or young people it is ideal. The soft impact and comfortable use encourages people to participate in workouts without fear of unwanted stress or subjecting their body to strain. This makes it ideal for all the family to use - whatever their age group.

The EFX series is not only family friendly, but also comes with ten year warranty which goes beyond warranties normal in the industry. This shows the confidence Precor have in all their products and is one of the reasons that, after more than 25 years in the business, they are seen as probably the best manufacturer out there.

There are however other good manufacturers of elliptical machines in the market and a good round up of the best elliptical trainers can be found here.

Benefits Of A Personal Trainer



Workouts done under the guidance of a trainer typically yield better results. You can utilize their skills and experience rather than having to learn through trial and error. There is no doubt about the fact that the personal trainer will not only assist you in performing the different kinds of workouts but guide you in the right direction too. With their help you should be able to get maximum results which is usually the goal of most people. The trainers specialize in creating a personalized fitness plan to help you meet you goals. This will also help in overall well being and have a huge impact on the health.

If you are planning to have a personal trainer for your workout it is certainly a good idea. Here are some of the advantages that you will be able to enjoy. Right fitness evaluation - Before you begin any kind of workout it is important to be familiar with your physical abilities. A personal trainer not only evaluates this but makes you well versed with your strong areas so that you can focus and work on them. This proves useful as you are able to receive excellent results in a short span of time.

Complete safety - The personal trainer assists you in how a particular kind of workout is done so that you do not face any injury and stay safe. Doing it on your own can result in muscle or joint injuries which you can combat by hiring a professional. Whether you are performing cardio, working on your abs or chest, you can rest assured you are performing it right way.

High level of effectiveness - Since the personal trainers are experienced the workouts can yield faster results. Their skills and experience can help you to accomplish the workouts in a proper way and achieve maximum satisfaction and great results. Thus you are able to enjoy good health and an improved physique. Personalized workouts - Everybody is different and requires a specific kind of workout to reach their target. A personal trainer will frame the best suited program that matches your needs so that you are able to achieve what you want to. For instance a personal trainer could develop different treadmill workouts for you so you have variety.

Great results - The end motive is to get the desired outcomes and this is easily fulfilled if you find the right personal trainer for you. So make sure you set the goals and work to achieve the them under the guidance of the personal trainer.

Getting In Shape Is Fun When You Use Great Ideas To Pump You Up

Before reading this article, acknowledge the fact that establishing and maintaining a fitness program is often hard and rarely fun. However, you know how important it is. The good news is that it does not take much to do it. All you need to do is come up with a plan and follow through. Here are tips for doing so and keeping it enjoyable.

You may want to consider purchasing a couple of sessions with a private trainer when first establishing your workout routine. If a trainer is good, he or she will be able to show you how to do certain exercises properly, help you make realistic goals and customize an effective fitness program for you. Working out with a trainer can help you overcome any jitters you might have about going to the gym as a beginner. This will get you into the swing of things quickly and safely.

A lot of people like to go to the gym and lift weights to get fit. Remember that for best results you need to work all of the muscles in your body, not just your arms.

An excellent exercise for getting yourself in better shape is walking. To maximize the workout of your calf muscles, put your heel down first and roll forward onto your toes. Don't forget to swing your arms as you walk to burn more calories. Interestingly, research has found that swinging the arms stimulates one of the most important systems in your body for maintaining your health: the lymph system.

Have no fear. Bicycling is an excellent fitness routine, too. Bicycling is a great workout and can offer you an inexpensive commute to work. If your ride to work is only about 5 miles it can easily take less than thirty minutes by bike, and in the process, you get a two for one deal on workouts, because you still have to bike home!

Maintain proper posture when walking, as this can prevent injury. Try walking upright and make sure that you draw back your shoulders. Don't carry anything in your hands so that you let your arms swing freely. Let your elbows hang naturally at around 90 degrees. Make sure your arms move in an opposite pattern to your foot movements. With each step, allow your heel to hit the ground first and then roll the rest of the foot forward.

Develop a fitness log that lists the exercises that you completed throughout your day. Keep a diary of your exercise helps is several ways such as showing you progress and keeping you motivated. See how much you walk every day with a pedometer. A written record helps you track your progress toward your goal.

Your workouts will be even more effective if you learn to control your breathing. While attempting crunches or sit-ups, try to breathe out forcefully at the exertion. Research has shown that this simple technique actually increases your oxygen intake which in turn increases your energy. You'll get more results from your workout and endure longer.

We highly recommend that you try one of the most popular and effective workouts. It is known as pilates and you can try it for free. It's an excellent series of core exercises proven effective and recommended by physical therapists.

In conclusion, fitness isn't going to be fun all the time, and it's probably not going to be easy. If you have the right attitude and program, though, it doesn't have to be torture. No one expects you to begin the long journey to a lifetime of fitness all alone. Support is out there. First, however, you must get started. The hardest step of all is the first!

Ramp Up Your Treadmill Workouts

One of the latest crazes to hit the fitness world, and particularly California, is the treadmill workout class. Thats all good and fine, but one of the reasons for purchasing your own treadmill was supposed to be so you could workout at home and not need to go near a gym or gym class heaven forbid.

But realistically treadmill routines can become stale very soon. If you have to force yourself to use your treadmill more than likely than not you are bored with not only your machine but the way you use it. Static runs can get old very soon. Treadmills were built for more than just jogging.

Meet The Sideways Shuffle

Ok, so this sounds scarier than it actually is. The trick is to start extremely slow, dont cross your feet, just shuffle them side to side, yes thats right, just like you were taking sidesteps as a kid on the sidewalk to avoid the cracks.

Well like a kid you will soon get the fun factor back into your routine if you think a little out of the box. The side shuffle will also work your legs in a unique way, you will probably feel it a lot more on the hips and the outer thighs.

If you constantly do the same workout your body stagnates. You need to challenge it with something new. So onto the next exercise.

Backwards Walking

Hint, just walk and dont do anything at a fast pace or you will certain come-a cropper. Hold onto the side rails to steady yourself and walk in reverse. This will put a lot more emphasis on your hamstrings.

Heres a super tip, slowly raise the incline and you will feel it a lot more. If your machine has a decline as well, try it that way. If yours goes really steep it will be like using a stepper machine, only in reverse. The key here is to go slowly, you dont want an injury.

Interval Training

This is one of the key cardiovascular exercise routines you can do on a treadmill. But not only does it work on fitness and trim fat, it can also build muscle. Also known as HIIT, this type of exercise gets intense. But if you are new to it take it at your own pace.

You will need a high performing treadmill to do this on. If yours is not up to scratch heres one that is, that is not that expensive. Something like the Cadence g 5.9 or r 5.2 treadmill by Weslo. The Treadmill Reviewers pitted both against each other here: http://treadmillreviewers.net. So heres how you do it. It involves going from walking into sprint bursts, then back to a jogging pace. You rinse and repeat this several times over the course of 10-20 minutes depending on your level of fitness.

Heres how a workout might look.

1. Start walking for 2 minutes to loosen up

2. Slowly increase the pace to a light jog from minutes 2-4

3. Minutes 4-5 work into a brisk jog

4. Sprint at a high tempo for 30 secs

5. Lower to a light jog for 2 and a half minutes (now at minute 8-)

6. From minute 8-10 work into a fast jog

7. At minute 10 work into a faster 30 sec sprint

8. For the next 2 and a half minutes run at a light pace

9. Slow down to walking pace for the next 3 minutes then stop

This workout should take 16 minutes. You can stay on for longer or decrease the time between sprints. Once fully warmed you can sprint as fast as you like. But stay in your comfort zone, dont push your heart rate too fast or you could faint, or even damage your heart. The aim is to increase your fitness or build leg muscles, not to get admitted to hospital.

If you want to build stronger leg muscles use the incline on the machine. For extra intensity raise it up as your workout progresses. Just remember if muscle gain is your goal dont stay on too long, and up your protein shake to compensate for the dispensed calories.

The key to preventing boredom from creeping in on the treadmill is to add variety. But from a health standpoint a lot of research actually shows that doing long low paced jogging routines on a treadmill is actually bad for your health. Long treadmill routines cause the stress hormone cortisol to build up in your body.

This can damage your heart and it also leads your body to hold onto its fat deposits, especially around the midriff. If you see someone 40+ always doing a long low intensity jog on the treadmill and wonder why they arent shifting stubborn fat areas, or looking any healthier you know why. Train smart and your body and mind will appreciate it.

The Importance Of High Quality Water In Exercise And Fitness

When you exercise, you produce more sweat, which helps your body to cool down. This sweat is the water that is lost from your body, hence the need to replace it in order to enhance your fitness. It is always important to drink plenty of water before, during, and after every work out so that your body can stay hydrated. During your workout session, staying hydrated is necessary as it helps to prevent body fatigue and increases heart beat rate, thereby pumping blood with oxygen to the muscles and entire body. Therefore, as you exercise to stay fit do not forget to stay hydrated by drinking plenty of water.

The need for high quality drinking water for fitness

Even though some people prefer flavored, sports, and energy drinks when they exercise, it is important to note that you can only use these drinks when having a vigorous exercise and spending more than one hour exercising. This is because you use a lot of energy and perspire more and therefore these drinks will add more calories to your diet as they also keep you hydrated. For the normal work out, purified water is considered the best drink for hydration and fitness. Alkaline water made fresh from high quality water ionizers is super hydrating which makes it the athletes choice of water types. Natural alkaline water is formed when water comes into contact with rocks, and minerals get dissolved in the water increasing its alkalinity, and by electrolysis during electrical storms. Electrolyzed alkaline water is processed through an electrical process known as ionization or electrolysis.

Apart from fitness, your body needs water to remove waste from your body, maintain temperature, and lubricate joints. Your body is mostly water, and all the organs and biochemical processes within your body require water as an essential element for your health.

The Importance of staying hydrated when exercising

When it comes to hydration and exercise, there is no specific rule applied; everybody, whether you are an athlete, or if you are just having a recreational exercise, must stay hydrated. This is because water helps to supply nutrients throughout your body, giving you energy and maintaining your fitness. If you are dehydrated you will experience dizziness, fatigue, having amber-colored or dark yellow urine, and muscle cramps, which is not healthy for your body. Staying properly hydrated while exercising will have a positive impact on your performance by keeping you alert and active. It can also help maintain your body fluid balance by replacing the water you lost through sweat.

Why Hydration Is One Of The Key Secrets Of Eternal Youth

You hear everywhere about how important is skin hydration, but if you would know that the main reason for the formation of wrinkles and skin damage is dehydration, will you still neglect this aspect of care?

What is hydration?

The human body is composed of 70% water ... and hydration is to feed the body with water. To not dehydrate your body, drink two liters of water a day, or at least six glasses in the winter for internal hydration, and use face and body moisturizers for external hydration. Lack of water in the body is reflected most visible in the skin. The skin becomes dry, rough and blistered, even in the case of oily skin. A bright face and a soft body can be obtained only by hydration.

Why is skin dehydrated?

The reasons for skin dehydration are different. Some are related to genetics and health problems: endocrine dysfunction, circulatory disorders or certain medications. Some problems are caused by lifestyle: lack of sleep, stress, smoking, diet. Also the environment, exposure to free radicals and our temperate climate which obey temperatures too low or too high - both harmful to the skin- are blamed for dry skin.

Moisturizing in winter

In the winter, it is important to protect ourselves from the cold. In general it is important to dress warmly, but the skin of the face and extremities (hands, feet) remain exposed no matter how many layers of clothing we wear.

Skin requires special care; we should use only soaps or lotions with acid or neutral pH to avoid dry skin. The cream must be moisturizing, preferably with natural extracts. In winter, it is best to leave aside creams and lotions based on chemicals and take pure drinking water instead. This is because you risk developing an allergy to them from the cold. If you are allergic, you are twice as much exposed to skin dehydration...

A good skin hydration is required especially in summer and winter. The body is naturally protected by an invisible natural barrier, a lipid film composed of water, mineral sebum and debris. If it is well "irrigated" this film keeps its qualities: prevents evaporation of water present in the skin and wards off aggressive agents such as allergens and certain microbes. Dermatologists say that a skin frequently non-hydrated can be considered sick, because its protective function is impaired.

A normal human being must replace at least 2.4 liters of water in their body, some of it through drinking and the rest taken from the food we eat. Having in mind that water makes up about seventy percent of the human body, staying hydrated therefore, is important to our physical and mental health. Get that pure drinking water today and stay hydrated!

An interesting water purification technology known as Kangen Water® produces a super hydrating alkaline drinking water, as well as an acidic beauty water for skin and hair.