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Workout Routine is Important

Strong bones

As a person becomes older the bones start deteriorating, and by exercising the bones get stronger. Lifting weights, jumping and jogging are some ways to make bones stronger.

Boosts memory

Physical movement (stretching and flexibility) help prevent arterial aging that causes Alzheimer’s. Working out (physical activity) enhances growth factors and stimulates the neurological connections in your brain, for better brain activity.

Better sleep

Studies have shown that people who follow a daily workout routine are more alert during the day and can sleep profoundly during the night.

Improves mood

Physical activity causes the body to produce endorphins. The endorphins communicate with the brain and lessen the feeling of pain. Endorphins give a positive feeling to the body.

Energetic feeling

Workouts such as walking or jogging for 15-20 minutes on a daily basis will help.

Builds muscle mass

The three major exercises for building muscle mass are push-ups, pull-ups, and squats.

Reduces fat

High-intensity interval techniques help reduce that hard-to-lose body fat

Some Advantages of Morning Run

Elevates your metabolism. If you run to lose weight, then an early morning run is a great way to trim the pounds. Scientific studies show that if you start your exercise early, your metabolism gets revved up allowing you to burn more calories during the run. But the best part is, since your metabolism has peaked so early, it will continue to burn calories at a heightened rate even when you’re at a resting pace for the remainder of the morning. So when you eat a post run meal and lunch, your body gets replenished with nutrients, but still continues to burn extra pounds.

Starts a routine but gives room for sudden urgent matters. A fitness routine can be difficult to maintain, but if you start it early in your day it becomes a lot easier. You’ll sustain a good habit because it’s one of the first things you do to start your day. You learn to develop a sense of discipline by sticking to your morning run ritual. Another benefit is even if an urgent

Build Muscle Fast

Train For Strength

If you want to build muscle, you must train for strength. A stronger muscle is a bigger muscle because the fibres have to grow to accommodate greater load. If you started out bench pressing 25 kilos, can you imagine how much bigger your chest, shoulders and arms would be if you increased your Bench Press to 100 kilos?

Stick To The Basics

For sure, you will put on size when you apply resistance to a muscle. But not all exercises are created equal. Basic, compound exercises which use different muscle groups build muscle faster than cables, machines or bodyweight training. Lat Pulldowns build your latissimus dorsi muscles, rear shoulders and biceps. But Deadlifts work your legs, glutes, hips, lower back, middle and upper back, traps, rear shoulders, arms and abs.

Eat On Schedule

It is very important to regularly feed your body with valuable nutrients throughout the day and especially the hours after you exercise.

Consuming plenty of protein and carbs within around 30 minutes of your workout will probably make the single biggest difference in your muscle building program.


Why Athletic Wear Is Crucial

When people think of exercise and its importance, they rarely consider the fact that what an athlete wears is just as crucial as the amount of training they do. It’s even as important an athlete’s technique and what theyeat and drink during training.

Seem weird? Maybe so at first. But even knows it’s true. Something as basic as apparel is so important because clothing, including shoes, serves vital functions for an athlete.

Luckily an athlete – or anyone who wants to exercise for personal benefit – can be more effective with the right attire. It’s easy to select that attire for your best workout experience. Puma offers all the apparel you will ever need.

Several factors that affect workoutattire selection include weather, their style of movement, their activity, their personality, and their individual physical needs.


Whether you live in rainy London, England, or hot and arid Phoenix, Arizona, you’ll want to consider what will protect you from the elements. In rain and fog, or any other situation that precludes visibility, light-colored, reflective apparel is your best bet. Check out Puma’s great selection. In heat, Puma’s cooling tees are a great

Beat Stress With Exercise

1. Releases Endorphins

Endorphins are neurotransmitters that improve your mood and make you feel good.

These are chemicals that are produced in the brain and are released to offset the effects of stress and pain.

Exercise triggers the release of endorphins to accommodate the stresses of physical activity.

2. It’s A Great Way To Clear The Mind

Do you know why Tim Cook of Apple is on the treadmill at 5 in the morning or why Google’s Sergey Brin sometimes walks on his hands in his office?

This is because exercise helps clear the mind. When you are stressed out your body becomes tight.

Exercise helps loosen you up by improving blood circulation.

3. Boosts Confidence

Whether you want to lose weight, gain muscle mass or run your first marathon exercise makes you want to set goals.

When you accomplish these goals, it boosts your confidence in your ability to overcome challenges.

Exercising conditions your mind to approach potentially harmful situations with more strategy and purpose; the same way you did when you were working toward accomplishing your goals.

4. Improves Quality Of Sleep

Does your

Energized Workouts

1. Eat a Balanced Diet: Carbs, Protein, Fat

Complex carbs, lean proteins, healthy fats. Your body needs all of these macronutrients to work at its best.

Complex carbs like whole grains, vegetables and fruits provide your body with energy. That’s pretty straight-forward. Carbs = energy. So if you are following the very trendy low-carb diet, make sure that you don’t cut them out completely.

Proteins like fish, chicken and eggs provide the amino acids that your body needs to build and repair muscle and produce enzymes and hormones. Eating protein helps to keep you satisfied throughout the day.

Healthy fats, like avocados, nut butters and olive oil, aid metabolism, provide padding for your organs and bones and aid in growth and reproduction.

A well-balanced plate, one with all three macronutrients on it, will keep your blood sugars stable and your energy up throughout the day.

2. Eat Often: Have a Balanced Meal Every 3-4 Hours

There is a myth floating around that skipping meals is the way to a leaner self. Not true.

You need to eat every 3-4 hours to keep your energy stable, your metabolism kicking, to prevent

Strength Training

1. Progressive Resistance
2. Progressive Overload
3. Nutrition
4. Rest And Recovery

Progressive Resistance is the underlying principle of building strength. If you want to get stronger, you must periodically increase the amount of resistance applied to your muscle.

What if you have reached your limit?

If your progress has stalled or you have reached a plateau then we transition to Progressive Overload. This is the principle which requires you to overcome strength plateaus by increasing the amount of resistance at specific sticking points or weak areas.

A good example would be sprinters who use a weighted sled or resistance bands to improve their starting time off the blocks. Basketball players use Plyometrics to improve their second jump.

The value of a good nutrition program can never be over-stated. Food provides the calories to fuel your workouts and the macronutrients to jump-start the recovery process. But you have to know what foods to eat and when.

Finally, you will not get stronger if your body will not have enough time to rebuild damaged muscle tissue.

About Handstand Push Up

The handstand push-up is very simple in nature in which all that is required for it is a wall. To perform a handstand push-up, you merely kick yourself up on the wall, with your feet touching, so that you are upside down. After that is accomplished, you let yourself down to let you’re head hit the ground and push yourself back up fully to the lock-out position. Sounds simple right? This is one of the toughest exercises because your height and weight affect the easiness of it. Imagine having two hundred and twenty-five pounds to push up as opposed to someone who only weighs one hundred and eighty-five pounds. Or being six foot-four instead of only five foot-ten. It is still tough no matter what, but being taller and heavier definitely has its consequences with this exercise.


To perform a handstand push-up, start about five feet from the wall. Place your hands, on the mat or ground, a little more than shoulder width apart. Also, make sure your hands are a little further away from the wall, so they will be in front of your head when you go upside down. If done right, this

Good Workout At Local Park

Run Up and Down Hills

A very easy way to get in a good workout at a park is to find an area with some steep grassy hills and run up and down them. Most parks have at least one area with hills that work great for this. Either do them on your own while the kids are playing but within eye shot, or bring them with you to help them get a good workout as well. Try to go up and down a few times, or until you can’t possible run anymore.

Do a Fitness Scavenger Hunt

You can create a fitness scavenger hunt at a park, not by searching for items, but by doing certain exercises. Challenge each person in your group to complete a list of exercises in any order they want. This might be running a sprint, doing a long plank, performing 15 burpees, or doing 10 jumping jacks. Add squats, lunges, etc.

Try Pull-Ups in the Playground

If there are bars in the jungle gym or playground area of the park, you can use that while your kids are a safe distance away. Find a bar that is

Postpartum Exercises

1. Knee Rolls: Lie on your back with your knees bent, feet flat, and arms extended to the side, roll knees slowly to one side, keeping shoulders flat. Return to original position and then roll to opposite side.
2. Pelvic Rocking: Lying on your back with arms at sides, knees bent, and feet flat, tighten the abdomen and buttocks and attempt to flatten back on floor. Hold for a count of 10, then arch the back, causing your pelvis to “rock
3. Abdominal tightening: This involves lying on your back, knees bent, and feet flat, slowly raise head toward knees. Arms should extend along either side of legs. Return slowly to original position.
4. Abdominal breathing: Lie on your back, inhale deeply using the abdominal muscles. The abdomen should expand. Then exhale slowly through pursed lips,tightening the abdominal muscles.
5. Buttocks lifting: Lie on your back, arms at sides, knees bent, and feet flat, slowly raise buttocks and arch the back. Return slowly to the starting position.
6. Knee to abdomen: Lie on your back, arms at sides, bend one knee and thigh until foot touches buttocks. Straighten leg and lower it slowly. Repeat with other leg.

Office Time to Stay in Good Shape

You can make a few small adjustments to your work routine that will keep your body moving and add many minutes of exercise to your daily life. Begin with the place you park your car at work. Don’t pick the closest spot you can find next to the building. Park your car in the far corner so you have to walk a hundred yards each way. If your office is on a lower level of a skyscraper, take the stairs on the way up. At first, climbing three flights of stairs may leave you feeling breathless, but soon your muscles will strengthen and you will find the going much easier.

If your office is on the twelfth floor, walk up the first few floors and take the elevator from there. Of course, walking back down a few more flights of stairs is much easier. While we’re talking about the staircase, each time you get up to use the restroom, choose a restroom two floors up or down from your own. Take the stairs to the bathroom and you’ll be more relaxed when you get there. You will also feel stronger when you return.

If you spend

Squats Killing You

1. Limiting Ideologies

Don’t limit yourself to conclusions that only allow you to look at one exercise as the key to your goals. I have met clients who had limiting beliefs that stem from what they have read or are being told by others.

It’s often false that only one type of exercise or method can give us results we seek, so it is wrong to adopt that mindset. If we believe that we differ as people, bodytypes, shapes, strengths and goals, it makes zero sense to then say that only one exercise – the squat – can address those differences for all body types and characteristics.

2. Muscular Endurance

If you want to build great strength in your legs or any other part of your body you need to focus on building muscular endurance in your legs. Without knowing how many reps of squats you are doing, I can go out on a limb and say maybe you aren’t doing enough reps.

There are many techniques, routines or combinations of routines that we can employ to achieve our goals. I don’t squat and I know a lot of people who do not

Get DNA Strong

Anyone can now get their DNA profile done from just 10ml of your spit. It gets sent to a lab and you get the results online when you set up an account. It’s become big business and is called fitness genetics. They market the lab test with a weight-loss and wellness assurance.

Many of the gold medalists at the London Olympics had taken this DNA test and planned their training around the results. It makes perfect sense and one cannot be surprised to see these athletes on the Olympic podium.

The idea of adapting your diet and your training specifically to enhance your strongest genes, or adjust them to increase the stress you put on your weakest genes, the choice is yours. Coaches all over the world can now scientifically prove why an athlete should train in a certain way.

The results you get explain that they are not legally entitled to interpret the results to indicate whether you should do endurance sport or strength sport. The results tell you the optimal way to achieve any physical objective for your own genes.

The results will give you a very specific measurement of the genetic

Improve Squat for Beginners

First, before you worry about form, examine the surface you stand on. You should be standing on a flat hard surface and not an exercise mat. The point is to keep your feet as flat on the ground as possible. This helps you balance as your body moves down into the squat and back up to stand. Some sneakers are highly cushioned and this can also contribute to lack of balance. Do not be afraid to try squatting barefoot.

Now we concern ourselves with form. The width of your stance will affect the muscle groups that will be engaged the most. A narrow stance will primarily engage the quadriceps, a shoulder-width stance will engage the quads and hamstrings, and a wide stance will primarily engage the hamstrings. For the purpose of this article, we will focus on a shoulder-width stance.

Second, stand with your feet roughly shoulder width apart. Your body should be relaxed from head to toe. Your spine should be straight, your shoulders back, and your chin high.

Third, tilt your hips back and put a slight bend in your knees. It is very important to tilt your hips before going down into

Tone Up Tummy

THE CRUNCH: Place your hands on your temples or thighs (putting them on your temples makes the exercise harder as you are also lifting the weight of your arms), chin down. Slowly roll the spine upwards for the count of two, give your stomach muscles a good squeeze then lower for the count of two. ‘Don’t let your head rest on the mat when you come back down as it puts pressure on the neck,’ says fitness experts. Now add a twist to the exercise to work the oblique muscles as well. Perform the basic, crunch then before squeezing, twist to the left or right, return to the centre position, lower and repeat to fatigue. Breathe in on the way up and out going down.

THE PLANK: This also improves posture and eases lower-back pain.

Level one: Lie on your front, with your elbows on the floor under your shoulders and your forearms on the ground. Raise up onto your knees, pull your tummy in, tense and hold. Your neck, spine and hips should be aligned. Hold for five seconds. Add five seconds each time, working up to 90 seconds.
Level two: This time, lift onto your toes. Start a

Being Fit Feels Great

Now come to the way of doing the workout that could be the most benefiting for a proportionate transitioning of your physique. The top on the list is the diet mentioned earlier. With other helpful practices, the diet becomes more effective. Those other practices count on to spend your day actively between getting out and going to the bed. The activities you can get involved in may include parts of sports, day or evening walk, and your routine miscellaneous works at home or workplace. You can fit in regular workout appropriately somewhere in your daily routine. However, the best suitable time will be in the morning or evening.

Knowledge of some technical information is also an important part of your progression towards getting fit. You can get help from latest fitness gadgets to know the amount of workout you are doing, the time you have been active, calories you’re burning, and the kind of diet you need to consume to supply your body enough nutrients to last for another day of being active. These fitness gadgets come in forms of smart watches and bands, as well as you can find some really good fitness apps for the

Use Stretch Bands

Right length

To make sure that the flexistretcher is at the right length before exercise, adjust each strap separately, making sure that they are equal at all times.

Shorter nylon straps

The exercise will be made more difficult the shorter the straps are, so if you want to increase the resistance to increase the intensity of the exercise then this is the step that you will need to take.


You should make sure that the foam pad is aligned with your foot, rather than your heel or toes. This means that it is more secure, and is less likely to move while you are exercising.

How to prevent injuries when using stretch bands in ballet dance

Shoulder injuries

To avoid injuring your shoulder, you should make sure that the foam pad is on the opposite shoulder to the foot that you are using during the exercise. This can help with your balance, and also helps you to avoid suffering an injury.

Ankle injuries

When using the flexistretcher, you should never use it around your ankle – instead you should always make sure that it is placed around

Information of Anti Stress Workouts

What we commonly know as “bad stress” – tension – is actually an instinctual, physiological reaction that enabled our prehistoric forefathers to survive the dangers of the wild.

When you perceive a danger or threat, your body assumes the well-known “fight or flight” mode that prepares you to defend yourself against attack. The hypothalamus region of the brain sends a message to the pituitary gland to secrete cortisol, “the stress hormone”, into your bloodstream. In the chain reaction that follows, signals begin rushing to all parts of your body. Adrenaline pours into your bloodstream, your heart beats faster, your blood pressure increases and your breathing gets heavy. You’re ready for action. Usually, though, the opportunity for physical release isn’t there; you merely sit and seethe. Though the stressful event may be over, the lack of reaction means that those chemicals remain in your bloodstream. Over a prolonged period, they can become overwhelming – even leading to high blood pressure, hypertension or a nervous breakdown.

Dr. Hans Selye, a pioneer in the study of stress and author of ‘Stress Without Distress’, explains that we have a three-step reaction to stress. First, we experience a stage of initial alarm.

About Rowing Machine

Let’s dive deep

There are four types of rowing machines. They are:

  • Air
  • Magnetic
  • Water/fluid
  • Hydraulic piston machines

Incomplete knowledge is dangerous

Air rowers are caught on among the determined rowers who practice unseasonably. The spinning flywheel of the rower provides resistance, which in turn creates wind when the handle is pulled. They are adjustable, the resistance can be adjusted whenever you want. But these are machines that can be noisy. Hydraulic piston machines are nowadays out of fashion. They leak, can have dead spots, are unreliable and cost you high maintenance charges. The high resistance and time-consuming solutions are the reasons for them to be outdated. Besides this, they cost you cheap. It is advisable to not use air rovers and hydraulic piston machines if you live in a flat and want to avoid raising the roof of your neighbors.

The magnetic and water rovers are a good choice but can cost you an arm and a leg. You can afford them with a high budget. Water rovers are the latest in trends, larger in size and uses water and paddles for resistance and smooth action. The maintenance cost is low and the

Get A Flatter Stomach

A majority of people that have a pot belly also have some pretty unhealthy eating habits. The old adage that abs start in the kitchen is surprisingly true. Those that eat more processed foods and sweets are more likely to gain weight in the mid-section than those that keep up a healthy diet of lean meats and the proper number of carbs.

To combat sugar cravings, leaders in the personal training field recommend eating a handful of fruit instead, and not buying junk food at the store. If it is not in the house, most people will not eat it. Instead of driving all the way to the store to get something sweet or salty when the urge hits, people will stick to what is readily available.

Sticking to a meal plan is another great option for people that are overweight. A specialist in the personal training field or a nutritionist can help those that want a flatter stomach create an individualised meal plan that works for their lifestyle.

While sit ups are a great start, the key in losing area around the stomach lies in including a variety of exercises. Sit ups will only