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Monthly Archives: October 2017

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 in the mid-stomach area. One high-intensity exercise involves riding your bike, starting off slow, accelerating, and going back to slow mode. That causes your heart rate to go up. Other techniques are running, Tabata squats, and boxing. All these should be done with pauses in between.

Reduces arthritis risk

If there is no physical activity in your life, the muscle and tissue around the bones have no protection. Working out strengthens muscles and will reduce joint pain.

Improves quality of life

Workouts are said to improve mental and physical health and prevent diseases.

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 matter crops up during the day, you can still run and just displace other less important aspects of your day.

Deeper, more restful sleep. If you suffer from restless nights a morning run can help you ease the situation. Obviously, a morning run requires you to wake up early. As you start your day early and go about the rest, by the end of the day you will feel natural fatigue to help you get quality sleep. This is compared to a late evening run where you can still be left alert even if it’s already time for bed.

Okay, so you know a few of the benefits. What about the harder part of a morning run? Here’s how to maintain the routine and a few other tips.

Get ready before going to bed. Save time (and prevent being lazy) by getting your stuff ready before you go to sleep. Ready your running clothes and shoes so all you have to do is put them on in the morning and not pick them out. If you’re still looking for running gear, technical clothes and Reebok running shoes are a good running combo. You can get them at your favorite online shop.

Set up an alarm far, far away. Obviously, waking up is the hardest part. So force yourself to get out of bed by placing your alarm clock where you will be forced to get up, walk and shut it off. This way, you really get to move and won’t be tempted to hit the snooze button.

Drink and eat up. During sleep, your body does not get a regular supply of fluids, leaving it dehydrated. Drink a glass of water when you wake up. Eat a light, small meal high in carbs, low in fat and has a moderate amount of protein for pre-run meal. For example, oatmeal, eggs on whole wheat toast and cottage cheese, Greek yoghurt with berries and almonds are good choices.

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.

The reason for this is that this time period is when your body MOST NEEDS FUEL to rebuild your muscles. If there’s no fuel or not enough, this will limit your muscle building progress.

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 sleep occasionally get disrupted by “voices” in your head? These are called “white noise”.

Exercise clears your thoughts and places your mind under the best conditions to present solutions for pressing problems.

When you find resolution, you silence the white noise and sleep better.

5. Strengthens The Body’s Immune System

Exercise improves blood circulation and this ensures the efficient transport of valuable nutrients to your different organs and systems.

It is very important for your immune system to remain strong and healthy because it provides the first line of defense against viruses and bacteria.

Your immune system also produces phagocytes and lymphocytes that help fight infections.