Alternative Methods - 3 Alternative Fitness Tips

 

Surely you've heard the saying "an apple a day keeps this doctor away". Sadly, it isn't as easy as that. If that were the case, America would be one of the healthiest nations on Earth instead of one of the most obese.

A person needs to partake in physical activity to establish a healthy living and, more importantly, a healthy body.

 With that being said, heading to the gym on a regular basis and exercising alone can be hard to do and gets boring fast. Fortunately for you, there are new and fun alternative fitness workouts that are readily available and do the job just as well.

Dancing is a good way to burn up to 380 calories an hour. Many different forms of dancing has made its way to fitness clubs everywhere. It's an enjoyable way to stay in shape and blow off some steam. Ballroom dancing like Salsa and Tango are becoming more popular.

 Belly dancing, strip tease, pole dancing, and hip hop dancing are wildly successful and classes are filling up left and right. You'll dance to the popular music you would hear on the radio and in clubs which makes it easier to enjoy. Many celebrities have their own video work out routine with these styles which makes it more popular. Not only will you feel better about yourself, but you can impress onlookers and your significant other with the moves you learn and the great body you develop as a result.

Mixed Martial Arts (MMA) workouts can burn up to 680 calories an hour and is one the most recognizable workouts and fighting sports in America thanks to the UFC. MMA is a full combat contact sport that incorporates the use of all of your limbs as you will perform grappling, boxing, and other forms of striking. This is a perfect workout for the aggressive individual and you will surely succeed in the cage.

If dancing and brawling aren't your thing, maybe you should consider joining a local sports team. Soccer and basketball leagues are popping up at rec centers all across the country and offer a good, competitive way of staying and shape while having fun at the same time. The key to fitness for many is to have fun while working out. If soccer and basketball don't catch your attention, swimming offers a great way to work out the entire body. With just 30 minutes of vigorous swimming, you can burn up to 400 calories. Who doesn't enjoy swimming?

Another form of alternative fitness is bicycling. This type of workout can give you great endurance if done right and offers a relaxing way to approach your fitness. Bicycling is a great alternative to running as it's less harmful on our bodies, because like swimming, it isn't an impact activity. This is perfect for those who suffer from ligament damage, knee injuries, or any other type of injury that limits what you're able to do to stay in shape.

Dawn Fritsch is a Gym Owner. Personal Trainer and Fitness Instructor who specializes in Women' Fitness for the over 40's. Dawn also has a unique understanding and passion for workout's that can be done At Home with minimal, or no equipment.

Article Source: http://EzineArticles.com/?expert=Dawn_Fritsch

Article Source: http://EzineArticles.com/6632574

red more

5 Sure-Fire Fitness Tips for Teens

Teenagers do not always have ample amount of time to take care of themselves as they have other concerns, like school/college work and dating.

Adopting a healthy lifestyle with little efforts can often give them more confidence and energy, keeping them happy and healthy, not just now, but even in adulthood. Here are top 5 health tips for teens that can go a long way in helping them feel good, remain safe, and stay healthy.

Get Enough Sleep
With your hectic schedule, like not just going to regular schools, but other classes, such as tutorials, music/dance sessions, and other activities, 8-hours of sleep looks impossible for most of teenagers. But, proper sleep during teenage is a must for proper growth, avoiding and healing anxiety and it also minimizes the pain.
Maintain a sleep-wake cycle, which means make some agenda for time to go bed and to get up early in the morning. Get enough sleep so that your mind and body gets time to rest and recover.

Exercise Regularly
Both jogging and walking are great ways to stay fit; most of the teens do not take this seriously as they think exercise is just for older people. Even jogging or walking for fifteen minutes every day can be very beneficial. It tones your muscles, and relieves stress, making you to look healthy and fit.

Be Social
Staying connected with friends or family members will build a support system that can make your bad times less stressful, while you can add more fun in good times. There are other great stress relievers, like movies, music, and books. Friends or family can sometimes drive you crazy.

Have a Regular Checkup
Make it a practice to visit your physician or doctor every month or so; work with them to improve any abnormalities. Regular checkup leads to early cure of any disease before it develops.

Don't Worry About Others; Stay Motivated!
Without some aim in life, you can achieve nothing; but in the meanwhile, do not worry what other people are doing. If you want to join a gym class to stay fit, you do not have to worry or feel embarrassed about the other people in that gym. Playing a sport on daily basis can get you into good shape. Start with smaller goals, like 20 pull-ups or 5-miles run before achieving big numbers.

These tips can help you to maintain a healthy life, while also crossing your teenage period with the minimum of problems.

Article Source: http://EzineArticles.com/?expert=Martin_Swan

red more

When Is The Best Time to Workout During The Day

This is a popular question from those getting ready to start exercising on a regular basis, “When is the best time to workout, during the morning, noon, or night?”
Sure there may be subtle differences between the various times to workout during the day however there is something far more important to consider. It is critical you take this thought to heart.

The best time to workout is whenever YOU will be able to workout consistently. Period.

Consistency is key when it comes to working out, just as it is for eating healthy. Think about that for a moment. What good will it do you to eat one day of healthy meals, and the other six days of the week eat greasy, fattening foods? As you can imagine, eating in this manner will do your body no good, all due to the lack of consistency.

When Is The Best Time to Workout During The Day? Whenever You Can Consistently Do It.

Same thing goes for working out. You want to develop consistency however that best works for you. If your goal is to exercise four times a week, first and foremost what time of the day will you be able to stick with that goal the majority of the time?

“The best time of the day is when you will do it most consistently, because the benefits of physical activity are tightly linked to the amount you do on a consistent basis,” states Russell Pate, M.D., professor of exercise science in the Arnold School of Public Health at the University of South Carolina.

Sure you may think that waking up at 5am would be a great time to workout and you heard that an early morning workout kickstarts the metabolism into gear, but will you be able to stick with that plan consistently day in, and day out? Are you a morning person who has no trouble waking up earlier than usual and motivated enough to start running and sweating? If this fits your personality and lifestyle, then by all means go for it.

But if you know that it would be a daily struggle to drag yourself out of bed, put on your workout clothes, and start doing whichever exercises you have planned, then most likely a early morning workout is not for you.
“Are there differences in working out at different times of the day? Maybe. But those differences would be minor compared to the overall effect of doing it consistently,” Pate said.

Take Time To Figure Out When Is The Best Time to Workout During The Day For YOU

“If you’re not a morning person, it does no good for you to try to get up at 5 in the morning to work out,” he said. “Try to stack as many cards on your side of the table as possible by doing what’s most likely to work for you.”

This is especially prudent as you start getting used to the new increase in regular workouts. As your routine becomes a solid habit and you are no longer struggling with the mere thought of exercising, then it is safer to make adjustments to your schedule.

But for now, as you are just starting out, select the time and day where consistency will be your ally. By doing so, you will be much more ecstatic with the fact that your workouts are continually completed on a regular, consistent basis. This way, you don’t have to worry about when is the best time to workout because it will be whenever you can consistently do it.

red more

Mens Fitness Tips for Dads

 

Men's fitness does not naturally work itself out when single fathers have a lot on their plate. Between a stressful day job and keeping up with child support payments, some single dads often shuttle between towns making long-distance parenting a difficult yoke to bear.

 Oftentimes single fathers end up taking their own physical condition and emotional state for granted. Being available to their children is important to them, but without taking good care of their own well-being they run the risk of jeopardizing not only their health but the peace of mind of being active in their kids lives.

A parent can not properly and fully nurture their children if they can't function as care providers to their own selves. Here are important reminders every single dad should know when it comes to their fitness and health.

EXERCISING REGULARLY
Busy dads are often hard pressed to find available time for exercise, but by taking 10,000 steps a day will ensure the least required physical activity to keep active and in shape. Working dads can first aim for 3,000 then work their way up for a good cardio routine. Doing stretches as little as 5 minutes a day encourages flexibility, while keeping the heart rate up 60 minutes every week does wonders for a busy fathers stamina and endurance. To keep muscle tone, get into a strength training exercise with some 15 to 30 pound dumbbells for about 30 minutes every other day will do the trick. As men get older muscle tissue starts to get a little lean, and dads know that parenting requires all the energy and strength they'll need in keeping up with their kids.

DAILY VITAMIN INTAKE
People do not get enough of the daily required amount of vitamins and minerals from food like they used to. As men get older, the risk of losing bone and muscle mass increases and nutrients that rebuild muscle and bone are of dire importance. Men under the age of 50 can benefit from daily multivitamin intake. These essential vitamins consist of the following: vitamin D (1000 ui) that promotes the immune system and helps fight off cancer; calcium (600 mg) for bone regeneration coupled with magnesium (200 mg) for better absorption of calcium; 2,500 units of vitamin A (retinal) which has antioxidant properties that neutralize free radicals. Although not a vitamin, studies show the benefits of taking 2 baby aspirin (162 mg total) will fight off cancer and heart disease.

EATING RIGHT
Proper nutrition is key to a single dads longevity. We have to be mindful of what we eat by making the right food choices and avoiding those that have no health benefits. A lot of the free radicals that reek in the body increases as a man gets older, so eating 5-7 fist full of anti-oxidant rich fruits and veggies a day are weapons against these agents that accelerate aging. Brain degeneration is another risk factor as a man ages and eating food strong in Omega 3 fats (found in salmon and some nuts) is a way to prevent this from occurring. A daily intake of 12-25 grams of fiber helps the body eliminate harmful toxins. Avoidance of high-sugar, high-fat proteins in food is recommended. Not only should we want to eat healthy, but also create a healthy lifestyle for our kids as well.

MONITORING HEALTH
The importance of keeping track of ones state of well-being cannot be stressed enough. A dad has to know the condition his body is in- if his waistline is not more than half of his height in inches, his blood pressure reading (with a systolic value not greater than 140, while the diastolic no greater than 90), his cholesterol levels (LDL less than 100 and HDL greater than 40) and blood sugar level. As single dads, we need to take responsibility for our health by knowing what kind of medical health checks we need and when to have them administered. The standard medical exams include: an annual executive check-up, a dental check-up every 6 months, and bi-annual eye-exam. Single dads age 45 and older will benefit from having an echocardiogram, a stress test, and a colonoscopy. An ounce of prevention is worth a pound of cure, and the best way to avoid an illness is to nip them right at the bud before they even strike.

SLEEP SHOULDN'T BE UNDERESTIMATED
A lot of guy's often boast that they'll get enough shuteye when their dead, or tell themselves that sleep is for the weak. The lack of sleep makes the body vulnerable to illness and zap the life out of any activity or work during the waking hours. Getting enough sleep at the right times every night is important- sleep gives the body a chance to recuperate, and it uses that time to rebuild internal damage caused by daily activities bringing wear and tear to tissue and cells. That all being said, how well you take care of yourself will reflect on how attentive your kids will be towards their own health as they mature.

Article Source: http://EzineArticles.com/?expert=Dave_L_Armstrong

red more

Weight Lose and Fitness Tips to Get Into Shape

Losing weight should not be a tiresome job and should not require one to give up the things he/she loves doing completely.

 Healthier diet tips are what make one feel fresh and energetic to carry out the day's activities.

Drink lots of water
Drinking plain water and avoiding fizzy drinks that are rich in calories is what many dieticians recommend.
 It's a part of a healthy eating plan which enables the body to fulfill the water requirements and also keep the skin fresh and lively.

 Fresh fruits can be added to make the drink taste good and such drinks can be a good substitute as well as act as a calorie-free beverage to satisfy and quench thirst.

Enjoy mini meals during the day
According to well known dieticians and experts, individuals who have several meals a day are more successful in maintaining themselves, their weight, and also their appetites. This is because the calorie intake is divided throughout the day and leads to better digestion. This routine tends to keep the person fit and smart during the whole day.

Make Protein Your Best Friend:
Proteins are an essential component of a balanced diet and an important element of a healthy eating plan. It acts as a secret weapon in weight control and also provides the body with the nutritional value it needs. So one's diet should focus on foods containing cheese, nuts, beans, yogurt, etc.

Being Physically Active:
Physical activity and exercises are an essential way to stay healthy. It should become a lifelong habit because it not only keeps one fresh, but also prevents one from becoming lethargic and rather helps in staying fresh and active to carry out daily tasks.

Include Spices in your diet:
Dieting does not mean making the food flavorless or tasteless. The best way is to reduce the fat in the diet but maintain the touch of spices, herbs, and sauces in it. Instead of frying, a healthier way is to use options such as grilling, stir frying, baking, steaming, or cooking it in the microwave. This ensures that a minimum amount of oil is used, and the best taste is made available that maintains the essence of mouth watering, tantalizing dishes.

Hence, dieting tips do not have a purpose to make one feel weak and dizzy.

 Rather, they aim to make one's diet as healthy as possible so that it ensures a safe living and keeps the individual's lifestyle robust.

Article Source: http://EzineArticles.com/?expert=Lee_T_Stevenson

red more

6 Physical Fitness Tips to Deal With Soreness From Exercise

 

What happens when you think exercise is going to make you feel good, but you wind up feeling worse than ever after beginning a fitness program? You wind up quitting because you think it is not worth all the aggrevation.

The truth is, if you want your body to look and feel better, you are going to spend some time being sore at first. It took you a long time to accumulate all that excess body fat, and it will not come off without a fight!

If you begin a weight loss and exercise program knowing you will have to endure some pain right off the bat, chances are good that you will not only be able to prepare yourself better, but you will also continue on to success. If you anticipate, plan, and take the proper steps, you can minimize your soreness.

Physical Fitness Tips #1: Anticipate, To Deal With Soreness From Exercise
It is normal to get excited on your first day of exercise. Visions of you flexing those muscles on the beach are probably dancing in your head. This is great, but keep your head in the game and out of the clouds.

You're not going to get that way tomorrow or the next day. Lifting too much or running too fast could end up delaying your program while you recover if it does not burn you out all together. Start slow. Next day, push a bit harder. Next day, a bit harder still. Easing into a program is the best way to anticipate soreness and achieve steady progress.

Physical Fitness Tips #2: Embrace The Pain, To Deal With Soreness From Exercise
A little soreness means you have embarked on something that is good for you. While it's always bothersome, know that it's only temporary and that it is an important step along the road to your fitness goal. Think of it as hurting in a good way. A great way, even. Once you work through the pain, you are going to be fitter than before.

Physical Fitness Tips #3: Eat Proper Nutrition, To Deal With Soreness From Exercise
The more you exercise, the better you need to eat. The better you eat, the less sore you will become. Most people think that since you are burning calories with exercise, you can eat as much junk as you want. Not true if you want to remain healthy. Why? Because junk will not fuel your muscles properly. This is especially true if you are trying to lose weight. If you are eating donuts for breakfast, switch to a soy based protein shake. What you eat is always vital.

I was a chronic asthmatic my entire life and I could not exercise. I would have given anything for the chance to be sore from exercise! It was not until I began to change my eating habits for the better that my body began functioning properly. People told me I could never exercise but thankfully, I did not buy their story. I can not stress this enough. The better your fuel choices are, the better your body will perform. It is just like a car.

Physical Fitness Tips #4: Stretch, To Deal With Soreness From Exercise
Stretching your muscles before and after you work out will help speed up your recovery time and eliminate the risk of damaging your body. Easy movements and stretches both at night before bed and first thing in the morning helps your blood circulate better and will also improve your recovery time. When a friend of mine ran track in high school, his team stretched before and after each practice. In his five year running career, he had little soreness and no injuries.

Physical Fitness Tips #5: Ice Your Muscles, To Deal With Soreness From Exercise
Nothing circulates blood around like ice. If you have ever watched a locker interview after a sporting event, you probably noticed that a lot of the athletes were icing parts of their body. That's because it is a great recovery aid. Almost all injuries heal quicker when ice is applied. And soreness is basically a tear in your muscle tissue. These are necessary in order to get stronger, and they will heal faster if you ice them.

Physical Fitness Tips #6: Exercise, To Deal With Soreness From Exercise
What do you mean, Exercise? Is this not how you got soreness in the first place? Yes! But here is the trick. More exercise is the last thing you feel like doing when you are sore but working out promotes circulation. Being sedentary while you are sore is worse than working out, as long as you remember to not work out too hard. It is a good excuse to be slightly active, since you are doing what is called a "recovery workout."

Use the steps above when beginning an exercise program to lose weight or just get healthier. You will find that recovering from soreness is not as much an obstacle to overcome, but rather a part of the wellness process for which you can be prepared. Nothing in life comes easy. It took you a long time to gain all that weight and it will not come off easily with a magic pill or the latest fitness gadget. Learn to overcome small obstacles a day at a time so you can not only lose weight, but you can keep it off for good.

Bill Winch is a Personal Wellness Coach whose mission is teaching and coaching others who are struggling with getting healthy, losing weight safely and keeping it off for good. He is a former High School and College Business Educator and Counselor, and mentors from his home office in Rochester, NY. If you are interested in receiving his Free Report "9 Weight Loss Myths Exposed"

Article Source: http://EzineArticles.com/?expert=William_Winch

red more

Surfing Fitness Tips

 

To enjoy a good long surfing session requires more than just great waves and an appropriate surfboard.

Your surf fitness will have a profound impact on whether you are carving up the set, or floundering around unable to get out the back and paddle yourself onto a wave.
 
 Or maybe you're alright for the first few, but then you have to come in too soon because you're flagging. Whether or not you think your surfing fitness is an issue, there is no doubt that the fitter you are, the better your session will be.

Surfers have to be well rounded individuals from a fitness perspective. Strength and cardiovascular fitness are both going to play important roles, along with stamina.

 You need to have enough endurance to be able to paddle out the back repetitively. You need cardio fitness for any swimming that may come your way as a result of losing your surfboard, and or being held under.

 Your shoulders and arms need to be strong for paddling and pushing yourself up onto your board. Your legs need to be able to jump quickly onto the board. Your core muscles need to be strong to support your torso.
Surfers also need flexibility to be able to move around quickly.

Why not try some of the following tips to boost your fitness for surfing?

• Swimming is a great form of exercise for surfers for several reasons. Firstly, it is great for cardio fitness and endurance. Secondly, if you come apart from your surfboard and leg line you will have to be able to swim competently. Thirdly, freestyle is great for building up the muscles in your upper body and shoulders. Lastly, swimming can be an effective way to keep your waist size down and the pounds off the scales. Do you really want to go to a longer surfboard just because you have been a bit slack with the surf fitness campaign? 
• Stretches. Stretching is important to minimize muscle sprains and tears while surfing. Regular stretching is also an excellent way to improve the flexibility of your muscles, which means being able to move faster and quicker up on a board.
• Upper body. Chin ups and push ups are 2 pretty basic routines that everyone can do to improve their muscle strength in their upper arms and shoulders. Rowing machines are another way to work out those muscle groups.
• Lower body workouts and stretches should include the calves, hamstrings, and the hip joints, as all of these are getting plenty of attention when surfing. Lunges and squats are great for the leg muscles. Don't forget to stretch those Achilles tendons before getting out there. Once you sprain that little tendon (in behind your ankle) it will be a while before you will be leaping up on a surfboard.
• Core. Your core muscles are those that lie in your abdomen and surround your lower back. These are vital for protecting the lower back from strains and injuries, and also for keeping that 6 pack in good nick. Strong core muscles are also necessary for rotating the upper body. There are plenty of core muscle workouts to select from. Be sure to mix it up a bit to keep it interesting and those muscles burning.

Conclusion. Surfing is a workout session in itself. However, to maximize your performance, lengthen your time in the water, and reduce the risk of injuries and strains, good surfing fitness is a must.

 A well rounded surf fitness training program should incorporate strength work for the muscles, cardio for overall fitness and endurance, and stretches for better flexibility and minimizing aches and pains.

 Once you have a surfer's workout established you will be amazed at the difference it will make to all aspects of your surfing.

Article Source: http://EzineArticles.com/?expert=Luc_Stokes

red more

Soccer Fitness Tips That Are Sure To Work

It is a good thing to become more fit. If may seem a little difficult at first, mainly when you've never tried, but you can do it if you have the right advice. Read on to find what you need. This will make you healthier and make life more enjoyable!

Keep your pace as steady as possible when you are cycling. The faster you are pedaling, the faster you will get tired. Keep a simple pace so that you can boost riding endurance and fight fatigue. It's also easier to protect yourself from injury if you keep your pedaling pace steady. You'll be more sensitive to the twinges that tell you you're risking an injury.

Always mix in some variety into your workout and exercise routine. This prevents your workout routine from becoming boring, which is one of leading causes of falling off the workout wagon. Also, it's important to switch exercises to get more muscle groups involved to get the maximum benefits from working out.

To improve your golf putt, aim for a distance of about 17 inches beyond the hole. You will not have divets in the grass from people walking in this area. The grass will be thicker and your ball will roll more slowly.

Even with all of the new types of exercises being used today, the old ones we all know about still are a great way to help with core strengthening. Sit-ups are still the most effective method for strengthening your center and making all other activities possible.

If you are trying to increase your muscle strength, an excellent tip is lifting lighter weights at a faster pace. Doing this means your muscles have to exert more force than using weightier equipment at slower velocities. Choose weight that is approximately 50% of your maximum capacity.

If you injure your arm or leg, you can still continue your fitness plan by working out your other limbs as the injured one heals. Interestingly, exercising the healthy limb actually stimulates blood flow and maintains the muscle tone in the unused, injured limb. This will help you keep up your strength, muscle mass and fitness even after facing an injury.

Remember to balance back exercise with exercise on the front of your body. If you are experiencing back pain when doing abdominal exercises, work to strengthen your back muscles. Balancing front and back exercises each workout is the most effective way to stop back pain from spoiling your workout routine.

Varying your exercises can boost the benefits your body gets from your workouts. If a person does walking on the treadmill, they are able to run in their neighborhood. The difference in intensity and muscle use that is needed to run uphill outdoors can yield different results than similar exercise on the indoor track. Variety helps with results.

Drink a lot of water. The rapid movements of your muscle fibers create heat from friction and cause your body to dehydrate quickly. When your body is too warm it can get dehydrated in response to excessive sweating.
If you volunteer at your child's school during a fitness program, you show your child that you take interest in being fit. Showing your child that you are serious about fitness can help them get more involved in their own fitness goals.

To get your muscle tissue to repair quickly after a hard workout, you should skip a day between working out those same muscles. Increased blood and nutrients will be distributed to the muscles, which will lead to quicker repair.
You can substantially boost your fitness level by walking. Go heel to toe; push off with one heel and the toes last in order to increase pressure on the calves. Work your arms as well, by bending the elbows and swinging your arms with each step you take.

When you are jogging up a hill, be sure to hold your head high and focus by looking at the highest point of the hill. This will make it easier to run, as it opens up your airways allowing you to breath much more easily than if your head is facing the ground.

Lifting weight should be limited to an hour or less. Muscle wasting will begin after an hour of lifting weights. For these reasons you want to try to stick to under an hour with strength training.
Spot training is ineffective if you have excess weight everywhere. You must first lose the weight and attain your optimum body fat percentage in order to produce the right results during spot training.

Getting yourself physically fit is essential to longevity and astounding health, plus you get to feel amazing. You may be overwhelmed if you are not used to working out, but this goal is attainable if you have assistance. Make use of the advice in this piece to refine your physical fitness and achieve optimal results.

Article Source: http://EzineArticles.com/?expert=Paul_Koroma

red more

Proven Fitness Tips and Tricks

 

Are you tired of huffing and puffing when you climb a flight of stairs? Is it time for you to finally get in shape? If so, you've come to the right place. The following article has some great tips and tricks that will help you reach your fitness goals.

So long as your ready to put in the work and keep yourself motivated, there is no reason why you can't get in the best shape of your life, no matter how old or out of shape you currently are.

The first thing you're going to want to do is create a diet that will help you reach your fitness goals. This doesn't mean you have to count calories or starve yourself. Quite the opposite actually. As you start your fitness routine, you are going to be building a lot of muscle, which will require you to consume a great deal of food. The important thing is that you make healthy food choices. Get rid of refined sugars and consume lots of protein. In general just try to eat healthier.

Once you've established your diet, you are ready to create an exercise routine. To reach your fitness potential, you are going to have to incorporate both aerobic and anaerobic exercises. This means that you are going to have to couple strength training with cardio. When it comes to strength training, strive to target each muscle group 1 or 2 times a week and no more.

 This will give your body adequate time to recover and build muscle. As far as cardio goes, you have two different avenues to follow. If you need to lose a lot of weight, you are better suited training for longer periods of time at a moderate pace. If you are looking to improve endurance and overall cardiovascular health, stick to shorter more intense workouts.

Now that the planning stages are done, you are ready to set your fitness goals. It is important that you work towards something so that you can monitor your progress and see how much you have improved. Make sure that these goals are realistic so that they are attainable. Having goals that are too hard will just discourage you and cause you to abandon your fitness plan altogether.

With a good diet plan and exercise routine, you are ready to start your fitness program; however, you will make life a whole lot easier if you enlist the help of a buddy. Having someone along for the ride with you is going to make the entire fitness process much more enjoyable. When you have a workout buddy, you will motivate each other to work harder, therefore you will reach your goals much quicker. It also increases the likelihood that you will stick with whatever program you create.

Article Source: http://EzineArticles.com/?expert=Dr._Ashraf_Hanafy_Mahmoud_Mohammed

red more

Health and Fitness Tips - Staying Motivated

 

At the start of every new year many people start a new campaign to get in the best shape of their lives and although the intention is real enough, in reality many give up before the first month has even passed. So why is this the case? Maybe you can relate to this yourself.

 It seems that the more times you try and then give up, this somehow becomes a self fulfilling prophecy. So here are some health and fitness tips to keep you on track.

Health And Fitness Tips - Have a Definite Goal
Many of the great books on self motivation have a very common theme when it comes to success. Successful people seem to have a very definite purpose to their lives and this especially relates to top sportsmen and athletes. The idea of setting a goal is nothing new. However it is the way these are set that often can lead to your downfall. For instance, if you just say I would like to get fit or I am going to try a new exercise regime, this is not sending a strong message to your subconscious mind. In fact, it really is saying that you are not really serious in making the change. So try to be specific. Set timescales and definite goals such as, how much weight you will lose and by when.

Health And Fitness Tips - Keep A Journal
The technique of writing down your goals and then keeping a record of your progress is very powerful. It is a way of reinforcing your intentions and programming your mind to a new way of life. Try to attach an emotion of excitement to keeping these records. In this way you will not think of this as a chore but as a way of feeling good about the changes you are making. Emotion linked to a definite purpose is a powerful combination.

Health And Fitness Tips - Creative Visualization Techniques
I referred to the example of top sportsman and athletes. They seem to naturally use these techniques in taking them to the top. Many a gold medallist will tell you that they visualized over and over again, that moment when they hit the tape first and stepped up to the winners podium. Taking time to visualize your fitness goals and becoming emotionally attached to the outcomes will make your motivation come naturally. You will start to wake up energized with a sense of anticipation. Suddenly the thought of giving up will never enter your head as your new way of being has become part of you.

Article Source: http://EzineArticles.com/?expert=Nigel_Aust

red more

Fitness Tips for Golf Seniors

No matter how good a player you once were, these fitness tips for golf seniors will be of benefit to you as you grow older and you find it increasingly more difficult to maintain your handicap.

 Everybody loses flexibility as they age, and rotational flexibility in particular is essential for a good golfer. So too is strength, and here again cellular respiration tends to become less efficient as we age.

There is no getting away from the fact that your body changes with age - accept that fact and you will be better placed to make the compensations a golf senior needs, not to grow old gracefully, but to grow old with a good handicap!

Here are some fitness tips for golf seniors that if followed will enable you more easily to maintain a good accurate length and get you round 18 holes without falling over! That last part intended to be taken jovially, but for some it is all too accurate

A. Stay Flexible
Many people, men and women, tend to stiffen up as they age. That's why many golf seniors get back backs or find standing up and sitting down such a chore. Part of the reason for that is that many give in to old age, and do not exercise enough. Your joints stiffen up due to a lack of lubrication by the synovial fluid within them and inflammatory conditions are permitted to develop.

A good diet containing colored fruits and vegetables such as blueberries, raspberries, broccoli and peppers will go a long way to helping you maintain peak fitness. Always eat a sandwich, or even better, a banana, before your round to give you the blood sugar you need for the extra energy golf seniors like you will have to generate.

By carrying out stretching exercises every day you will help keep your joints and muscles flexible, so that when you tee up and cock for the drive, you are still able to get that driver way behind your shoulder and give it a full bloodied drive and follow through that will send it straight down the fairway for as far as you could always send it.

A simple exercise for golf seniors is to stand erect with a club held in your arms behind your neck. Gently twist to one side as far as you can possibly go, hold it for 3-4 seconds and then back. Now do the same in the other direction, and repeat this about 5 times or whatever seems comfortable. Within a week or so you should find that you can drive a lot easier with less back pain and hit the ball farther. You could try this once or twice just before your round as a warm-up exercise.

You can do the same sitting down at home. Sit erect, hold an apple or orange in both hands (and even better - a medicine ball) and twist first to one side, hold it a couple of seconds, and then to the other side and repeat 4-5 times. Do that five times daily or what feels comfortable,

B. Walk the Course
Give up the buggy - keep the trolley, but walk the course, and if you haven't resorted to a buggy yet then keep away from it until you can walk no more. That's one of the best fitness tips that golf seniors can take heed of. Walking the course rather than riding it will keep you fit and give you the stamina to hit as long a drive on the 18th as on the first. Reward yourself at the 19th!

Walking the course also gives you time to reflect on the shot you have just played and what you did wrong if it was bad. What to do next time you have that shot to play. You also have more time to think of your next shot - size it up and be clear in your mind what might be needed before you get to your ball. The great golf players always walk the course when they play.

C. Warming Up
Golf seniors should make a point of warming up before every round. Some good stretching and flexibility exercises such as those outlined above will warm up your muscles and stop you tearing a muscle or getting a cramp. A good 20 minutes or so stretching will keep you supple and trouble-free during your golf round. It will also stop the aches and pains you will begin to experience once you reach a certain age.

Golf-related injuries are also very common in older golf players and many golf seniors warm up with stretching exercises before teeing off simply to avoid injury during their round. These are just a few of the fitness tips that senior golfers will find useful in enabling themselves to maintain peak performance and to avoid injuries as they grow older. It happens to all of us, but you can take steps to make sure that you play the best golf game you possibly can once you become a golf senior.

More information on how to maintain your normal game as you grow older is available on [http://www.golfmenow.com] where you find several hints and tips for golf seniors and others looking for ways to improve or maintain their game.

More Fitness Tips for Golf Seniors and how you can maintain good levels of fitness and flexibility can be found on Golf Me Now [http://www.golfmenow.com] together with a lot more information and tips on golf in general.

Article Source: http://EzineArticles.com/?expert=Abraham_K

red more

Military Fitness Tips - Achieve A Fast 1.5 Mile Run In 4 Weeks

 

Are you preparing for a military career with the US Armed Services? If so, are you ready to run your 1.5 - 3.0 mile PRT as part of your physical fitness qualifications? I've always hated running, and so this was the scariest part of my military application process. In this article I will give you a quick breakdown on how to prepare for a 1.5 - 3.0 mile timed run in just 4 weeks.

Most recruits are given very short notice regarding their physical fitness test as part of the military application. If this applies to you, and you have at least 4 weeks and unlimited motivation, you WILL be able to achieve your run, quite successfully by following these simple strategies.

Consider Before You Run
There are two important factors that you want to consider before taking on this challenge

1. You must be physically able to do these exercises. (Check with a doctor to be sure)
2. stretching, both BEFORE and AFTER working out is a must

If you do not stretch before and after working out you risk physical injury and muscle damage.

The First Week
The first week is all about getting your body and muscles used to the physical activity. We will start by tackling the distance without the endurance. Your goal should be to conquer double the distance of your required run. If your PRT is 1.5 miles, you will aim for 3, if your PRT is 3 miles, you should aim for 4-5 in the first week.
The first few days will be a simple walk, with no time limit. Make sure you stretch before you start, and keep yourself properly hydrated as you go. You can even listen to an audio ASVAB study guide to keep yourself motivated as you go. Do this 3 times the first week, alternating a rest day and walk day.

The Second Week
By this time your legs should be getting stronger and used to the distance. You should also start timing your total workout, just to keep track. You are still not looking to beat the clock. Mark your start time and alternate running and walking as follows:
First day: Run for 1 minute, walk for a minute, run for 1 minute, walk for 2 minutes, run for 1 minute, walk for 3 minutes, all the way till the end. It sounds easy but you may tire towards the end.
Next running day (after a day of rest) Run for 2 minutes at a time, then walk 2 minutes. Keep alternating running and walking.
By the end of the second week you should be able to run for 3-4 minutes, walk 3-4 minutes, and run again till you reach your distance goal.

The Third Week
By this time your legs are stronger, your lung capacity is increasing, and your endurance should be improving. In the third week your goal is to complete the ENTIRE run distance WITHOUT STOPPING TO WALK.
Mark your start time so that you can track your progress. Start out with a very slow run or even a jog. Focus on pacing yourself for the distance. In the third week your goal is to complete the entire run as a run, regardless of how long it takes. Be sure that you focus extra efforts into stretching before and after, and of course take a day or two to rest in between.

The Final Week
By the end of week 3 you should have been able to run the entire distance at a slow jog. In the fourth week of preparation you will be running for a timed distance. Be sure to stretch and hydrate well, and go for it. Keep a steady pace that you can comfortably maintain. Focus on lengthening your stride and leaning your body forward to increase your pace, and go for it.

By the way, if you considering joining the military you should download my free ebook: "Raise Your ASVAB Score With 10 Simple Tips"
Or visit my website for more information on how my one-on-one ASVAB Tutoring can help you reach your military dreams

Article Source: http://EzineArticles.com/?expert=Leah_M_Fisch

red more

Tips On Outdoor Fitness Training In The Winter

Any serious fitness and health regime needs to have a high level of continuity throughout the year, allowing that there might be periods caused by illness, holidays or work that makes it difficult. If your personal fitness plan is not carried out as though it is with you for ever, you are likely to swing up and down and around with your levels of general health and fitness, which will call for extra effort to get back on schedule your schedule.

In the northern hemisphere we are just entering the winter months when the light conditions and weather could be used as an excuse to limit your efforts.
 But if you lower your standards with your diet or fitness plan you will need to put lots more effort come the spring, and importantly in the winter your immune system needs to be strong to resist any ailments.

If a large amount of your training program involves the outdoors; from walking, running and cycling, then the weather could have an influence.

• It will be colder and more likely to rain or snow.


• The conditions under foot could be dangerous, such as ice, sleet and even rain.


• So just wrap up, gloves, scarf, woollens, socks.


• Warm up your muscles and conduct your stretching regime.


• Be prepared to conduct some exercising indoors if conditions outside become extreme.

With your eating plans it is too easy to believe that you will have to dramatically change, because of the season. Which would be wrong, since with fast communication throughout the world there is hardly a day in the year when any food item from the world cannot be purchased locally.

• Indeed if there was a shortage it is more likely to be local produce that might be frozen or waterlogged.


• You will not need drastic change in terms of eating habits does not need to take place, salads can and should still be part of your diet.


• Maintain variety use local in season foods, root vegetables, nuts, game, end of season fruits. Pears poached in red wine, apples baked with dried fruit are examples of healthy but seasonal options.


• For a warming influence try a range stews, but limit calories by restricting the use of oils, fatty meats and thickening agents.

If you are entering the winter with a fit and healthy body, your immune system will give you protection from common winter ailments such as colds and influenza. It will not totally prevent you from catching them, but if it is in a strong state it will fight the seasonal ailments.

If you have been eating well throughout the year there will be no need to take extra vitamin and mineral supplements. There is little evidence to suggest that supplements will prevent you from catching winter colds and flu, but it is felt that having taken your recommended levels of vitamins and minerals throughout the year your recovery rate will be quicker.

There are other articles in the Ezine Directory and and most of the Social Media sites along with my own website http://www.fitnessover40-helpfuladvice.com. The Website is designed for the likes of the majority of us over 40's, who want to improve our levels of fitness and have a healthier life, without looking like a grinning lunatic and contestant for Mr or Miss Universe.

 There are details about getting fit and trim, maintaining fitness, healthy eating and some tips for men both to gain and lose in various parts of their body! Please click on the website and have a read. I hope that it makes you smile.

Article Source: http://EzineArticles.com/?expert=Henry_Lord

red more

Fitness Tips For Aged People

 

When people grow old they suffer from a number of health problems. Heart diseases, arthritis pain, diabetes etc. are some of the common health issues that most elderly people complain about. However, doctors suggest a number of fitness tips so that people can live a better life.
Some of the fitness tips include:

• Exercise according to your age: The most important fitness tip for aged people is regular exercise. Exercise is the key to a healthy body and mind. While doing exercises people should follow proper techniques and they should avoid working out aggressively. Intermediate periods of rest in between exercises are advisable. People who suffer from hypertension or heart problems should avoid strenuous exercises. Aged people should avoid weight-training exercises; instead of this they can try exercises like meditation, yoga and so on.


• Get a regular checkup: It is necessary to have regular checkups done. This helps people to be aware of their physical health. Regular health checkups can also be helpful to determine early symptoms of several diseases and thereby can facilitate people to prevent them.


• Wear good quality shoes: Choosing the right type of shoe is very important for people of any age group. Aged people should give a lot of attention to this factor. Good quality athletic shoes can maximize shock absorption and arch support. It is better to use shoes with over-the-counter gel inserts and foam insoles instead of summer walking or jogging shoes which gets harder and stiffer in cold weather.


• Choosing the right type of activity: Life after retirement can be boring for most people. As a result of this most aged people should choose activities that they enjoy doing and those that keep them happy. Activities like gardening, painting, watching movies, listening to music etc can help a person to stay happy and relaxed.


• Proper Diet: To enjoy good health, aged people must pay a lot of attention to their regular nutritional intake. The diet of such people must contain fruits and vegetable that is rich in fiber, carbohydrates as well as calcium. On top of this, eight glasses of water must be consumed every day.

Elderly people should avoid smoking and drinking excessive amount of alcohol. Such people should also avoid eating red meat in excessive quantities so that they remain fit. Including more vegetables in the diet is also a good and healthy idea. By following these simple fitness tips people can remain healthy even when they turn old.

Article Source: http://EzineArticles.com/?expert=Sooraj_Surendran

 

 

red more

How To Add Super Foods To Your Fitness Diet

 

Diet plays a major role in our quest to be fit and lean; we have to consume a healthy diet to stay fit and maintain a lean body so that we can be free from diseases and illnesses.
In recent years there has been an upsurge in the advertisement of certain foods which have been labelled as "super foods" that have supposedly "extraordinary properties".

However even though recent scientific research and information from the National Health Service have refuted some of the extra ordinary claims about these super foods, you can still make use of these foods if you add them to your diet in the right way.
So here are some tips that you can use to add super foods to your fitness diet properly:

Tip 1-Only add super foods that have been classified as healthy foods
The National Health Service classified most of these foods into three main groups in the year 2001.
These three groups are:
a) Healthy foods-These are those food items that have beneficial nutritional benefits.
b) Good and bad foods-These foods have both good and bad effects on the body.
c) Unhealthy foods-These foods actually have detrimental effects on the body.
You should eat only those ones that have been classified as healthy foods. Good examples of this group of foods include the following:

Broccoli-This vegetable contains certain chemicals substances called glucosinates which help to fight stomach cancer. To gain maximal nutritional benefit you should steam the tender stem broccoli variety; it contains more nutrients than the standard broccoli.

Tomatoes-Tomatoes are rich in anti-oxidants like lycopene and it also contains lots of vitamin C. You can eat tomato soups, bolognaise sauces and baked beans in tomato sauce.
Chillies-Chillies contain capsacin which is actually responsible for their scorching taste; this capsaicin has anti-cancer properties.

Onions-Onions are rich in bioflavonoids which have strong anti-oxidant properties to counteract the effect of free radicals which are part of the underlying causes of most diseases.
Carrots-Carrots contain a lot of the natural anti-cancer chemical called falcarinol. It is recommended that you should eat at least one carrot every day to stay healthy and fit.
Blueberries-These types of berries contain a compound called pterostilbene which has anti colon cancer properties.

Apples- Apples are rich in anthocyanin which has anti-cancer properties.
Green tea-This tea contains anti-oxidants that help to prevent lung cancer.

Tip 2-Realise that these foods are not as super as they are touted to be
Even though these foods have some nutritional benefits, you cannot rely on only these foods to supply you with all the nutrients that your body needs to be healthy and fit; these foods should at best be used as adjuvant to your main healthy diet.

The main type of diet that you must consume is a healthy balanced diet that consists of major food items like carbohydrates, protein and fat in conjunction with essential minerals and nutrients in the right proportions. It is by eating a balanced diet with "super foods" as adjuvant that you can stay healthy and fit.

So, you should  to download the free 7 day fat loss e-mail course of the highly successful diet solution program to help you discover and plan your balanced diet.

Finally,  to access a free 21 day trial use of this highly recommended diet solution program.

Article Source: http://EzineArticles.com/?expert=Perry_T_Goody

red more

Proven Fitness Tips and Tricks

 

Are you tired of huffing and puffing when you climb a flight of stairs? Is it time for you to finally get in shape? If so, you've come to the right place. The following article has some great tips and tricks that will help you reach your fitness goals. So long as your ready to put in the work and keep yourself motivated, there is no reason why you can't get in the best shape of your life, no matter how old or out of shape you currently are.

The first thing you're going to want to do is create a diet that will help you reach your fitness goals. This doesn't mean you have to count calories or starve yourself. Quite the opposite actually. As you start your fitness routine, you are going to be building a lot of muscle, which will require you to consume a great deal of food. The important thing is that you make healthy food choices. Get rid of refined sugars and consume lots of protein. In general just try to eat healthier.

Once you've established your diet, you are ready to create an exercise routine. To reach your fitness potential, you are going to have to incorporate both aerobic and anaerobic exercises. This means that you are going to have to couple strength training with cardio. When it comes to strength training, strive to target each muscle group 1 or 2 times a week and no more. This will give your body adequate time to recover and build muscle. As far as cardio goes, you have two different avenues to follow.

 If you need to lose a lot of weight, you are better suited training for longer periods of time at a moderate pace. If you are looking to improve endurance and overall cardiovascular health, stick to shorter more intense workouts.

Now that the planning stages are done, you are ready to set your fitness goals. It is important that you work towards something so that you can monitor your progress and see how much you have improved. Make sure that these goals are realistic so that they are attainable. Having goals that are too hard will just discourage you and cause you to abandon your fitness plan altogether.

With a good diet plan and exercise routine, you are ready to start your fitness program; however, you will make life a whole lot easier if you enlist the help of a buddy. Having someone along for the ride with you is going to make the entire fitness process much more enjoyable. When you have a workout buddy, you will motivate each other to work harder, therefore you will reach your goals much quicker. It also increases the likelihood that you will stick with whatever program you create.

The information you've just read is not rocket science, however if used correctly, it can go a long way towards helping you reach your fitness goals. Be sure and use what you've learned, and you'll be in the best shape of your life in no time.

weight loss
lunch dinner recipes

Article Source: http://EzineArticles.com/?expert=Dr._Ashraf_Hanafy_Mahmoud_Mohammed

red more