Monday, May 30, 2016

The Best Way To Battle Depression


Many people suffer from depression and do not seek treatment for their condition. Depression is recognized as a mental illness and the best way to get through these tough times is to get some help. You should keep reading if you are currently dealing with depression or know someone who is.


You should not blame yourself for feeling depressed. Feeling depressed is sometimes a natural reaction to stressful events. Try putting together a list of the reasons why you feel depressed. Treating the problem at its roots is a great way to get over your depression and make sure it does not come back.


Meet with your family doctor to talk about your problems. Your doctor will be able to refer you to another professional who specializes in treating depression. You might meet with a counselor or with a psychiatrist if you suffer from a severe case of depression. Getting help from a professional will help you understand what you are going through and give you the tools you need to battle your depression.


The professional you meet with will probably give you the option to take some anti-depressants. You should know that medication is not a way to cure your depression but it will help you feel happier on a daily basis. You will have more energy so you can focus on improving your life and getting over your depression. Anti-depressants can be helpful as long as you do not approach them as a long term solution.


Find people who can support you and cheer you up when you need to. You should let your close friends and family know that you feel depressed and need some help. Do not blame the friends or relatives who do not seem to have enough energy to help you. Stay in touch with the friends and relatives who always have something positive to say and try spending some quality time together.


Do not hesitate to spend some time alone if you need to. Your depression should not cause you to become isolated but you should not hesitate to spend some time by yourself if you feel the need to think and relax. Find some fun activities you can do on your own, such as going for a long walk or reading a good novel. This alone time should be an occasion to relax and replenish your energy so you can fight your depression.


Use positive thinking to get rid of your negative thoughts. Try focusing on something positive in your life every time you find that you start feeling down. Getting caught up in your negative thoughts will cause you to feel even worse but you can break away from these thoughts by making a list of a few positive things in your life. Positive thinking will become a lot easier as you get more practice.


These tips will help you get over your depression but remember that it might take some time. Start by meeting with a doctor so you can talk about your problems and decide what kind of treatment is adapted.

How To Mentally Treat Depression


When it comes to depression, you may think of sadness, anger, and negative feelings all of the time. You may also think about therapy, medication, meditation, and some other common depression treatments. There are a few other ways that can be just as effective as those. You can treat your depression by using your mind to put a positive twist on this. Keep reading to find out more.


Try to avoid making things worse than they are. When something bad happens and you have depression, you may fall into a mind trap of thinking that everything is terrible. This can make your depression and whatever happened much worse than it needs to be. It's an irrational behavior. Try thinking positively about your situation. Yes, something bad happened. You should just accept it and think about what good can happen after it, instead of thinking that everything is going to fall.


Keep your mind from ruminating. While reflection can be a great way to deal with issues, dwelling on something bad to intensify your negative feelings is unhealthy. It can actually intensify or increase your risks of becoming depressed. change your thought pattern. When you feel that your thoughts are ruminating, try to become distracted with something that you enjoy. A couple other effective methods are redirecting your thoughts and using meditation to clear your mind of these negative thoughts.


You are most likely not a psychic, so you shouldn't act like one. You most likely cannot predict the future, nor should you try to. Too many people with depression try predicting what is going to happen in the future. Even if it's just a day, month, or week ahead, it can be catastrophic. These negative predictions are usually pretty intense and rarely come true. You should try living in the present. It is a lot more manageable and you are less likely to blow everything out of proportion.


In keeping with time, you shouldn't remain stuck in the past either. Don't dwell on what happened back then. It is pointless to constantly remind yourself of previous actions and thinking that you should have or should not have done something. It is in the past and you cannot change it. Remember that hindsight is 20/20. Don't be so hard on yourself for the past. This can also cause rumination, which is detrimental to your mental health. Focus on your present.


Get help from others when you need it. Being isolated constantly can put you in a bad state-of-mind, especially if you're depressed. Being social with people you care about or others that deal with depression can help you cope and rise above it. Positive socialization can better your overall well being. It can also better your thinking when you learn that you're not alone, no matter if times are bad or good.


Depression may begin in the mind, but you don't have to let stay there. You can better your way of thinking using some of the above methods to better your outlook. When you can beat depression mentally, you can win the battle and regain your life.

High Intensity Interval Training for Enhanced Fitness


There are many different types of fitness training, and someone embarking on the search for a new exercise regimen may find themselves facing an array of choices and some tough decisions.  If you’re looking for results, High Intensity Interval Training may be one style to consider.


High Intensity Interval Training (known as HIIT) is alternating short, vigorous bursts of exercise with short (or slightly longer) recovery intervals, which are less intense.  It’s great cardiovascular exercise, and a session can last from four minutes to thirty minutes.  Many athletes use this type of training, especially for running.  It can improve your glucose metabolism and maximize your fat burning.


A typical HIIT session might start with a warm up, then three to ten intervals of the high intensity exercise and recovery period of exercise, followed by a cool down.  The intervals should be tailored to the participant’s level of exercise, and it’s best to have a trainer guide you on this—at least for one session.   You should also get your doctor’s approval before beginning any new exercise regimen, especially given the intensity of this workout style.


For example, after warming up, you might run very hard for thirty seconds, followed by thirty seconds of a light run, then thirty more seconds of hard running, then thirty seconds at a light run again, and so on.  The level of intensity and the length of each interval should be chosen with your fitness level in mind.


Traditionally, the sprints were done at a 2:1 ratio, such as thirty seconds of hard running followed by fifteen seconds of walking or jogging.  But it isn’t necessary to stick to that.  An out-of-shape or overweight person might only start with a light run for thirty seconds, followed by sixty to ninety seconds of at a walking pace to recover.


This strategy isn’t only good for running—you can use it on an elliptical machine, a rowing machine, a bike, and for other forms of exercise.  Just let your body—and your personal trainer, if you have one—be your guide.


Because a HIIT session often lasts approximately 30-40 minutes, it can be an excellent way to fit an effective workout into a busy schedule.  It also can be more fun for people who tend to get bored with gym routines—it mixes things up a bit, and allows the person to get out of the gym faster, instead of seemingly endless, monotonous runs on the treadmill.


HIIT training has been shown to burn fat more effectively, in spite of the shorter workout time.  HIIT can increase your resting metabolic rate, lower your insulin resistance significantly, improve your glucose tolerance, and enhance your skeletal muscle fat oxidation.


The HIIT method of training is great on its own, but if you add in High Intensity Strength Training—guided by a properly-trained personal trainer—you can boost your body’s fat-burning capabilities and maximize the health benefits of your training routine.  If you choose to use both methods, you can do the strength training two to three times a week, and do your HIIT routines on any or all of the other days.


If you’re looking for a way to kick your fitness routine into high gear, or maximize your weight loss, High Intensity Interval training just might be the method for you.

Here's My Secret to Avoiding Unhealthy Choices in Life


If the truth be told, I don't trust myself. That is sad, but it is true. As a result I have had to suffer through a lot of trial and error before I finally found the secret to avoiding unhealthy choices in my life. Want to know my secret?


Here it is: It is easier to avoid unhealthy foods at the supermarket than it is at home. I have tried hundreds of times to prove this false, but have failed every time. Whatever food is in my home I will eat.

Anyone who knows me knows I am a rather driven type of person. Nothing is done at 50%. Everything is full steam ahead. I am afraid my eating is the same way --- very enthusiastic!


Since I know I can't have junk food in my house without eating it, I have wondered about applying that same rule to other areas of life. After giving it some thought I concluded that this simple secret can be applied to many people that have problems with food.


For instance, alcoholics need to abstain 100% from alcohol. Somehow it doesn't seem to me that an alcoholic with alcohol in their house is a very good idea. Nor does it seem it would be easy to abstain from alcohol if you are constantly surrounded by friends who seem to be drinking all the time.


If you are diabetic and need to avoid sugar, is it really a good idea to have cakes and cookies in your kitchen? If it were me I would end up having to triple my insulin dosages. Somehow opening the refrigerator to find it filled with sugary soft drinks is just not smart for a diabetic or someone with an insulin sensitivity.


If you have Celiac disease or are sensitive to gluten, is it a good idea keep bread on your dining room table? Do you really want to be making sandwiches for others?

Should a person with heart disease work in a fast food restaurant? They know they have to avoid trans fats --- do they really want to smell the french fries and the burgers cooking all day? I sure wouldn't.

Well, there is my big secret. I am better off not bringing unhealthy foods into my home because if they are there I will eventually eat them. I have found when I stick to that rule I am rewarded with positive results.


Here's secret number two: The opposite is also true. When my kitchen is filled with only healthy foods, I will eat them. And let's take it a step farther. I know that exercise is important to good health. When I have exercise equipment in my home I am much more likely to use it!


If you want to keep the pounds off and stay healthy, then share in my little secret and keep unhealthy choices out of hour house. Instead surround yourself with healthy things.


It's just that simple and it really works.

Sunday, May 29, 2016

Getting That Fitness Back


Fitness is one of those things where you don't notice it is gone until one day you try to run or do some other remedial exercise, then the shocking truth of your body's deterioration hits you. It is all too easy to lose shape, but much more difficult to get it back.


Fitness is more than just regular exercise though. It is a whole combination of things. Frequency of exercise plays a massive part and is the determining factor, but diet, amount of sleep, stress, even moods affect ones fitness.


If somebody is out of shape, and wants to take measures to rectify that, then here are some things they should do.
Firstly, they should set aside two to three days a week where they can start to do some light exercise. The amount they can do will depend heavily on how out of shape they are before starting. It is always best to work up to a reasonable level rather than shooting out of the blocks.


For example, somebody who is heavily obese should only do fast-paced walking until they have lost a little weight and can run without straining their knees.
Next, they should analyse their diet. How healthily are they eating? Do they have enough energy during the day? Fueling the body is key to fitness and health, so making sure their body is operating efficiently is going to be vital to any fitness regime. It's not possible to get fit on a fast-food diet.


Reducing stress is also important. Doing exercise is actually a great way of reducing stress and the increasing heart rate will flush the body of some of the negative chemicals produced during stress.
At the same time, only somebody who is feeling relaxed can perform well during exercise, so the less stressed they are, the fitter they will become.
Finally, I would say to stick to a plan that you know is achievable. If you think you will only realistically have one free day per week for the next year, then just exercise once per week.


It is far better to exercise consistently for a year than to go all out for a few weeks then quit because the schedule you set was impossible to maintain.


With fitness, slow and steady wins the race. In truth, you never know how out of shape you are or how long it will take you to get back to fitness levels. Just keep at it and it will come.

As long as you are eating healthily and keeping as stress-free as possible, each exercise session will contribute to your body's improvement and slowly but surely you will become fit again.

Fitness really is something that is better maintained than treated as an on-off hobby. In today's world, it is increasingly easy to become a couch potato, which makes it increasingly difficult to get back in shape. However, once a commitment has been made, it just takes time and consistency to see results and feel good again.

For Seniors And Others Dancing Is Great For Fitness And Fun


When it comes to having a great time, staying in shape and perking up the brain chemicals that bring on joy, there are very few activities that can rival dancing. In addition to keeping your bones, muscles and cardiovascular system fit and strong, dancing also keeps your brain strong. It turns out that remembering dance steps and sequences is a great way to increase production of new brain cells and fight of memory loss as you age. Read on to find out more about how you can benefit from dancing.


No matter what kind of dance you choose, you can count on burning about 300 calories an hour. Of course, the more fit you become from dancing, the more muscle mass you will build. This adds up to a more efficient metabolism and even greater calorie burning capability. In addition to improving your muscle tone and your metabolism, dancing also helps you become more graceful and flexible and improves your posture. This can help you prevent falls as you grow older, and if you do fall, your bones will be stronger thanks to dancing.


Dancing is an excellent way to build your confidence and social skills and stay socially active. Of course, you can dance alone, but most of the time you’ll be out making friends and having fun. This is a natural way to fight stress and relieve the tensions of daily living.


Many people fear developing chronic illnesses, such as diabetes as they age; however, if you take up dancing, you will greatly lower your chances of developing diabetes, heart disease and many other maladies connected with aging.


Of course, it is always a good idea to see your doctor before beginning a new form of exercise; however, no matter what shape you are in, there is a type of dance that is just perfect for you. Begin with slow dancing or even wheel chair dancing. As you become stronger, you can take on more challenging forms of dance. Simply performing simpler dance moves with more vigor will increase your fitness challenge and improve your fitness level.


There are lots of places you can go to enjoy dancing. You might take classes at your local junior college, senior center or at a church or temple. Health clubs, dance studios and recreation centers are also good options for classes in everything from square dancing to line dancing to belly dancing to salsa. No matter what kind of dance you prefer, you can surely find an opportunity that suits you.


If you are nervous about dancing in public, you can start out with videos at home on your own. Look online or simply rent or buy dance/exercise DVDs or even inexpensive videotapes that you can pick up at garage sales and thrift stores. Of course, you could always check the library for dance videos you can borrow. Enjoying dancing to videos at home with a friend as a safe and fun way to get started dancing for fitness.

Fitness For People Of Size


If you are a person who is overweight, the chances are you have been dealing with your weight issues for quite some time. People who do not have issues with their weight often have a hard time understanding why someone would choose to be fat. However, they do not realize that the majority of the time, being fat is not a choice. With that being said, even if you have been struggling with your weight for a long time, you can get on a fitness routine that will help you to keep your health on track even if you are unable to shed a tremendous amount of pounds.


While losing a whole lot of weight may be a dream of yours, in order to get started on a healthier lifestyle your main focus should be on getting up and moving. You can take part in all kinds of diets and monitor every calorie or carb that you consume, but if you are not moving and getting your blood pumping, you will never see results. Anyone who is overweight can benefit tremendously simply by implementing a new fitness routine just to keep moving.


Depending on your size, you may find that you have issues with walking or you have joints that are sore whenever you do try to exercise. This is the perfect time to think about finding a local pool where you can go to swim and get some easy movements in. Many people, regardless of their size, are able to burn calories and get their bodies moving when they are in the water. Simply taking the time to swim for 30 minutes a day can get your blood circulating and help you to improve your stamina.


If you are someone who works in an office setting, think about getting a mini-cycle that you can use while you are at your desk. These mini-cycles mimic the movement of a bicycle so you can actually keep moving at your own pace while you are at work, without ever having to leave your desk. Just a few minutes spread out throughout the day can have tremendous results.


No matter what, if you are able to get outside and walk, then do it! Walking is a great way to get your blood pumping and can help you to work on your stamina while burning off calories. Many people will benefit from a walk just after meal time to help them to not only burn off whatever they ate, but also to aid in digestion. If you have a friend who wants to stay healthy as well, take them along with you on your quest for fitness whenever you walk.


You might live with some extra pounds, but you can also remain healthy while doing so. There are a lot of people who will find that implementing a new fitness routine to start moving will be the motivation that they need to stay moving. In the end, you could end up losing a few pounds, or more. The bottom line is, you will not see the results unless you try.

How To Stay Fit When You're Pregnant


Being pregnant is an exciting time of your life. Your body is changing, and soon you’ll be giving birth to an amazing baby. If you want to get back to your pre-baby shape faster after giving birth, staying fit during your pregnancy can help. Exercising while you’re pregnant has other benefits as well, like making giving birth easier. You will have to adjust your fitness routine when you’re pregnant to make sure you and your baby stay safe. Here are some safe and effective exercises you can do when you’re pregnant that will keep you looking and feeling great.


Swimming is the safest exercise to do when you’re pregnant. It keeps your legs and arms toned, while eliminating pressure on your joints. Swimming tones your cardiovascular system and helps you build the endurance you need to give birth. You’ll love feeling weightless in the water.


If you prefer to stay on dry ground, walking is a fantastic exercise to do when you’re pregnant. Walking puts minimal strain on your joints and keeps your heart in good shape. You don’t need access to a pool or gym either. With a good pair of shoes and a bottle of water, you’ll be on your way. You can walk until the day you give birth.


Though it may seem a bit iffy, weight training is a valuable part of your pregnancy exercise plan. Modify your routine by reducing the amount of weight you lift and add more reps. Stop if you feel tired, and make sure to use proper technique. Go slow, and keep your movements controlled. Lifting weights keeps you toned and keeps your muscles strong.


Yoga is good for both your mind and your body. It can help keep you calm and improve your sleep. If your mind is racing, focusing on the postures will help keep negative thoughts away. Yoga keeps you toned and flexible. It won’t hurt your joints either. Be sure to supplement your yoga routine with exercise that works your cardiovascular system.


Low impact aerobics and dancing are good ways to give your heart a workout. They tone your body too. Don’t do any dances that require leaping or twirling because pregnancy can affect your balance. Sign up for a class for pregnant women, and you’ll learn the best exercises to do and meet some new moms as well.


Always end your fitness routine by stretching. It keeps your muscles limber and prevents tears and strains. You’ll find this comes in handy during giving birth. Focus on lower back stretches, pelvic tilts, torso rotations, shoulder circles, and calf stretches. Stop if the stretch starts feeling uncomfortable.

Staying fit while you’re pregnant has other benefits as well. You’ll sleep better, and won’t feel so achy. Studies show that exercise during pregnancy can reduce your risk of preeclampsia and gestational diabetes. It also makes your delivery easier to endure. It’s always a good idea to consult your doctor before you start a routine. Try to work out for 30 minutes a day. Enjoy your exercise regimen and revel in being pregnant.

The Importance of Fitness


Fitness is a much talked about topic, only to become confusing in some respects because everyone seems to have their own theory, method and program of achieving a state of fitness.


However things do not have to get too complicated because if a basic understanding of the human body is obtained, it is readily realized that there are certain rules that work and other practices and habits that go against the grain.


A major problem in the modern day world of convenience and time sensitive schedules is that of a proper diet. Advertising and promotion of “quickly prepared” meals have overwhelmed the marketplace to the point of using processed foods of the type and makeup that are not very nutritional at all.


So, the first point of attainment of better fitness is to establish and maintain a proper diet. Studies have proven that our bodies need a balanced diet of vegetables, fruits, and lean protein along with minimal dairy and other foods. The real problem is that many people receive little in the way of fruits and vegetables at all, and instead eat the majority of their meals that are high in carbohydrates, little protein and high in sugars and starches.


It is no wonder that our society is beset with obesity, heart and circulation disease, and cancer. After a period of time the body gets so clogged up and nutritionally starved that is begins to break down. People wonder why, but they were never properly trained and did not learn any better. It is an interesting fact that people who live to an older age, say into their 80’s and 90’s eat a lot of vegetables.


Another secret of good health and fitness is exercise. Today most of our children average 7 hours per day in front of a video screen of some kind. The emphasis for children has come full circle from playing baseball, playing outdoors, running, playing on the playground to spending nearly all of their free time being physically inactive.


The human body was designed to be exercised. The muscles are ready for action to run, jog, walk and move. The heart and circulatory system operates more efficiently and gets rid of waste that otherwise accumulates and causes problems. If a person fails to exercise, the muscles will lose tone and not be able to operate as effectively. The heart will be reduced in function over time, and the blood vessels will clog and not be able to operate as well.


The average middle aged person can effectively receive enough exercise by simply walking for a half an hour per day. If an individual has a job where walking is required, such as a postal carrier, that person’s exercise is largely accounted for. Exercise that is more intense, such as jogging, will certainly provide more benefit if done in moderation. If jogging is practiced in a more intensive manner, it can cause damage to the knee and ankle cartilage.


When broken down to its basics, fitness is just practicing proper diet and exercise habits. Making sensible decisions in what we eat and how we exercise will pay great dividends. A little study and gaining of practical knowledge in these areas will pay off in the reward of a long and enjoyable life on this earth.



The Importance of Physical Fitness for Teens

Physical fitness is very important for people all ages, and all the more so for those in their teens. When you define fitness, you are referring to the performance of muscles ,lungs and heart of a person which needs to be at a peak for the very fit person.

  • Why Teens Need to be Physically Fit

Teens are normally into scholastic and other activities that do not require much of physical activity. This leaves them little time to exercise their bodies. It is said that only two percent of teens actually can pass fitness tests. This does lead to risks of heart disease, obesity and other physical problems.

All this can lead to health problems that can lead to illnesses and diseases that can take them away from their scholastic goals and thus affect their futures and careers in the long run. Physically fit teenagers will have bodies that are flexible, have adequate muscle strength, the proper body composition and have the right endurance when indulging in activities that need physical activity that call for good circulation and respiratory functions.

Teens do tend to gravitate towards fast food and other convenient meals. Most of these have effects on the human body, due to the higher salt content, abundance of refined carbohydrates, oils and the like. This does affect health, cause obesity and weight problems. Asking teens to desist from eating such food is easily said, but very difficult from getting them to take action. This is quite often a result of peer pressure. Physical activity can help to reduce the ill effects of such diets.


  • Activities Recommended for the Physically Fit Teen

Physical activity has to be such that it increases the heart rate and require the teen to breathe harder. A lot of sports do this automatically, whether it be soccer, football, basketball or other. Unfortunately, most schools limit the number of teens who are inducted into such games, leaving the others to be spectators or cheer leaders.

So what can the average teen do? Performing aerobic activities for at least half and hour a day can help to improve the level of fitness, that then leads to good health. This can be something as simple as jumping rope, running or walking. Teens need to be constantly motivated and this is where they will feel inclined to exercise if they go for aerobic classes along with other students. Roller skating is a good exercise, as is swimming and dancing. Form your own groups so that you always have the incentive to do the exercises that can ensure your fitness. Walking to school in groups can be a lot of fun, instead of taking the bus and can definitely give the necessary exercise, weighed down as you are with backpacks and the like.


Paying attention to fitness, regular exercise and correct eating, can help teens to form a lifestyle that can be of enormous help to them as they grow up and launch themselves into their careers.

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Why Fitness Is Important

Your heart is the most important muscle in your body as it ensures the operation of all the other organs and elements in your body through blood flow. Normally, an adult's heart beats between 60 to 80 times per minute.


You can measure your heart rate now by placing your forefinger and middle finger on the inside of your wrist and pressing down lightly. You should feel slight pulses. Count these within in a minute and you should have a result for your resting heart rate.


Make sure that you are relaxed and that you have not done any exercise for at least 10 minutes before taking your resting heart rate. Exercise and strenuous activity will increase your heart rate. You should also not calculate your resting heart rate just after waking as it could be slower than normal.


The higher your heart rate, the more likely it is that you are not fit. Individuals who exercise often and are generally healthy and fit should have a resting heart rate close to 60 but can go as low as 50 beats per minute. However, a heart rate below 60 could also be an indication of Bradycardia and should be checked by a medical professional.


Heart rates over 70 or 80 beats per minute generally point to an unhealthy or unfit individual. A resting heart rate above 100 means that the heart is working too hard to pump blood throughout the body and could indicate a serious medical condition.


People who are overweight or obese will have a higher heart rate than individuals who are fit. As the size of the body increases in volume, the heart needs to work harder to ensure that every part of the body is getting the supply of blood and oxygen required to function.


This means that unfit people often suffer from poor blood circulation and can experience tingling sensations in their extremities. It basically means that not enough oxygenated blood is reaching the area that is tingling.


But resting heart rate alone is not a measurement of fitness. A better measurement tool is to find out how quickly your heart rate returns to the resting number after exercise which is referred to as your recovery heart rate. There are a number of different calculations that are used to determine fitness and most involve an individual performing some type of cardiovascular exercise while their heart is being monitored.


You can perform a simpler version of these tests on your self. Take your pulse, in the same way as explained above, about 10 seconds after you have completed a workout and write the number down. Repeat the process about 1 minute after exercising and write down the second number.


Subtract the second number from the first and the result will give you your recovery heart rate. The higher the difference between these two numbers, the fitter and healthier you are likely to be. The fitter you are, the stronger and healthier your heart is.

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Weight Training For Women


If you look at fitness magazines for women you will find a lot of suggestions for cardio routines, articles on toning certain body parts, and strength training using light dumbbells.  The truth is that women should strength train just as men do for full body health and fitness.  Unfortunately this message has not been widely spread, and women are missing out on this important aspect of fitness.


Most women want to slim down and be smaller.  A common misconception is that if they lift heavy weights they will become big and bulky like men.  That could not be further from the truth, as due to hormones and the way the bodies of men and women differ, it is a lot easier for men to put on muscle.  By lifting heavier weights women will get some muscle definition but stay lean, unless they are using supplements specifically for that reason.


Weight rooms can be intimidating places for women, especially if they are not familiar with proper form for exercises.  They are usually male dominated and women can feel alone and self conscious if there are not other women around.  To avoid possibly feeling uncomfortable women will just avoid the free weights and instead use another part of the gym, which is a shame.  If there is more knowledge given to women about lifting heavy weights, they will feel more confident about joining in and not feeling alienated.


This is not to say that cardio does not have its benefits.  It is great for your heart and lungs, can reduce the risk of diseases, and can improve cholesterol levels.  Both men and women will benefit from cardio exercises, but it should not be marketed as the only solution to weight loss for women.  By building muscle, more calories are burned over the course of a day and with a healthy diet, that can result in weight loss.


When starting any new exercise routine, it is important to talk to your doctor about your plans and get the okay to proceed.  After that, where do you start?


Hiring a personal trainer can be a big help to women new to lifting weights.  They will be able to keep an eye on your form to make sure you are doing the exercises right, which is important to help prevent injuries.  They could also suggest routines that are suitable for your fitness level.


Some people do not enjoy exercising in public, in which case online is a great tool available to help learn new exercises.  There are many websites devoted to weight lifting that include detailed videos made by professionals to watch at home.  Especially if you are exercising alone, it is important to keep the weights light when trying an exercise for the first time.  Once you are familiar with the proper form you can add more weight.


There are many reasons women have shied away from lifting heavy weights, but that should no longer be the case.  It is time to ignore the media and instead focus on becoming strong.  For full body health and fitness, both men and women should add strength training into their exercise routines.




Getting Physically Fit for Bikini Season

With the summer days ahead, it’s time to get ready for bikini season. If you’ve not already begun your annual fitness regimen, now is the time to begin the process. The following steps can help you lose unwanted pounds and inches, to have you ready to strut in your bikini on the beaches in summer.


Cardio Exercise

What methods are all the new celebrities in gossip magazines that just gave birth using to get physically fit in such a short time? Traditionally, everyone loses weight by some type of cardio exercise which could include running or jogging. Cardio exercise is known to burn off calories, but not necessarily create a curvy lean body. To achieve that requires lifting light weights every other day at high repetitions.


Not Convinced Yet?

Many personal trainers to Hollywood stars have helped their clients lose tens of pounds within months after giving birth. This can be done every morning and requires only 20 minutes of time each day. Repetitive motion of lifting weights can help shape the muscles in the legs, abs, butt in arms.


A Healthy Diet

There probably is not one single person on the planet that has not already heard that eating a healthy diet can help an individual lose weight. However, the reason it keeps being shouted from the mountaintops, is because it works. Sugary treats and fried foods are notorious for putting on unwanted pounds and inches in nearly all of us. However, by reversing that diet, and consuming healthy foods like organic fruits and vegetables, quality lean meats, and healthy nuts and grains can make an individual shed off their pounds and inches.


Eating More Not Less

What? I can eat more not less and still lose weight? The answer to that question is surprisingly “yes” you can. By consuming better quality food, more times throughout the day, you’ll actually lose weight. To achieve this effect, you’ll need to eat a quality breakfast as early in the day as possible. Follow that with a midmorning snack to ward off any hunger pangs. It might be nothing more than a handful of unsalted nuts. Lunchtime brings with it a meal that is just as nutritious, and portion properly, as breakfast.

In mid afternoon, it’s important to stop whatever you’re doing, and consume another healthiest of nuts. Follow that by an early dinner, as early as possible, and call that the last meal of the day. If you live a traditional lifestyle of rising at six or 7 AM, and going to bed at 10 PM, never eat 7 o’clock in the evening. This will allow for a long fasting period of time between dinner and an early breakfast, which will help eliminate weight.


It’s imperative to never miss the first meal of the day. By consuming breakfast every morning, you’ll start your metabolism off right, and burn off excess pounds right from the start.


It does not take much to get ready for bikini season. With a little forethought, pre-planning, cardio workout, weight lifting and a healthy diet you’ll be ready for your bikini in no time.

Getting In Better Shape With My Friends


I had been telling myself I was going to get into better shape for years. I would put it off for one reason or another and I was finally ready to stop making excuses. I was ready to get in gear and make the choice to get my body into better shape. I had some friends who had been talking about fitness, too, so I asked them if they wanted to make it a group effort. I was happy when three of them told me that they wanted to get together and get in shape. I knew that the journey would so much easier and more effective if we did it together. We all got together and made a plan. We knew what we needed to do, it was just putting it into action.


We began our journey with a journal. We each purchased a journal that we loved. In our journal we started by putting our goals. Each of us had different goals, but we had one similar goal and that was to stick with it and run a 5K in the next couple months. Along with our goals we also recorded our starting weight and measurements. We made a pact to continue weighing and measuring every couple of weeks and recording that information so we could see our progress. My friends and I were also going to write down all the foods that we ate. I knew that we would have to be honest or this part would mean nothing. Another thing we were going to record was our workouts. I really did think having everything recorded in one spot would make it easier to keep things organized and see exactly what were doing and where we were going on our journey. We would meet once a week and bring our journals with us.


Next, we decided what we were going to do for our cardiovascular exercise. We all really enjoyed taking aerobic classes so we looked for what our gym offered. There were a couple options and we decided to keep thinking on them. Since we wanted to run a 5K, we decided to run three days a week together at the local track.


We also knew that we needed to add strength training to our fitness routine. My brother was a personal trainer and he was gracious enough to put together a weight training routine for us. We decided that we would do these exercises together several days a week.


Along with the exercises, we also needed to watch our diet. None of us ate terrible, but we all had our vices that we needed to give up. We decided that we would eat good for six days a week and have a cheat day each week. Another thing we needed to do was cut out fried foods, fatty foods and all the other foods that were not good for us. All of us needed to add more fruits and vegetables to our diet.


I could not wait to see the results of our hard work. I knew that with the help and support of my friends we could make great strides in our pursuit of getting in great shape.

Getting Fit In The Summer


Getting fit seems to take on a lot more importance when you know the summer is coming. When the nice weather comes out, people start dressing in fewer layers and showing off more of their bodies. If the thought of that makes you nervous, it's completely normal that you should feel that way. Hopefully though, that will motivate you towards starting to get fit yourself.



Now, the first thing you need to do if you're going to get fit in the summer is to make a game plan. You are supposed to exercise three to four times a week, so start with that as a foundation. You must choose what you want to be your fitness program. You should start with a combination of cardiovascular exercise and weight training. Cardio is largely regarded as the type of exercise where you can lose weight most quickly, and weight training will build your muscles. When you have your muscles, you can speed up your metabolism, which will also help you to slim down.



You must also drink enough water. This may be so overused at this point, but you must realize why water is so important. Your body is about two-thirds water. When your body doesn't get the water it needs, your body functions start slowing. You might even get a headache. When you drink enough water, your metabolism is where it needs to be, and your cells are hydrated so they can perform at optimum level.



Find a friend to get fit with. This can often be a great motivator. After all, when someone else knows you haven't made the gym yet, it can be more of an incentive to get yourself there.



Walk whenever you can. Every step you take is another toward health. Park farther away in the parking lot, take the stairs and generally choose to walk any time you have the option.



Look for expert help. Whether there is a celebrity trainer you like, or you choose your own trainer at your local gym, realize that a pro can help you with whatever you need. They can critique your technique, they can give you good information about fitness,and they can help you through any plateaus you experience.



Stay committed. This is something that people have a problem with. Realize that in order for you to see the results you want to see, you are going to need to have some patience. Things don't happen overnight, but that doesn't mean you should give up. If you feel that you are losing ground, try to change things up and try something new. But whatever you do, don't give up.



Forgive yourself for mistakes. If you do give up for a day or two, just get back in the groove when you're ready. Fitness is a long term thing, so you have time.



If you want to get fit, those ideas will help you, especially if you're trying to get fit in the summer. Think of other things you can do, as well. The more ideas, the better!

Getting Fit When You're A Busy Person

One of the most difficult things to do as a busy adult is to start getting fit. You may not even think you have time for it. In fact, that has likely been your thought whenever anyone has mentioned fitness to you. However, you are more than capable of getting fit, even when you are a busy person who is always going from place to place. Here are some things you can do to get fit in spite of your schedule.



The first thing you need to do is to realize that fitness is not something you do for fun. You may like some physical activity, but fitness is done so that your body stays healthy. Your body is important, for reasons you're aware of, so even when you're busy you need to remember that you need to take care of yourself.



You also have to learn to have a good diet. You may not have hours and hours to work out, but if you're eating a decent diet, that will help. Fit people eat foods that are high in nutrition, such as fruits, whole grains and vegetables. Avoid things that you know are bad for you, and you are going to be closer to being fit than you are right now.



Get a plan in place for your fitness workouts. You may not think you have the time, but carving a half hour here and there to work out can be done. Try to exercise in the morning, before your day has set in and before others make demands on your time. Once you have a schedule in place, make sure you are consistent and do what you said you would do.



Talk to other people who will hold you accountable. Sometimes everyone needs to have someone to motivate them. You might want to take the little non-busy time you have to relax, but if you have some fitness buddies, they might make sure you get your workout in first. This can be great, since depending on others to help you can often get you farther than you think.



Take fitness breaks. If you can't get a formal exercise plan in place, try taking a break every hour to do about 5 to 10 minutes exercise intervals. This can be very helpful if you do all your work on the computer, for instance.



After reading this article, you should be aware that fitness is something you can have, even if you are someone who doesn't have a lot of free time. You don't need much time to do the things in this article, and you should be able to free up just a bit of your day to make sure you're healthy. Being fit is not always a luxury; when you are fit, you are better able to make decisions, get sick less often and have a better self-image. That's why you should always take the opportunity to be fit. And even if you are busy, the tips in this article prove you can have a great life filled with fitness.


Fitness Tips For Beginner


Many people are looking to get fit. But not everyone knows you need to do more than go to the gym once in a while and cut back on the fast food. Fitness isn't something that's hard to do, but it's something you need to put a lot of effort into. I'll give you a few tips to help you get in shape.


Drink water and only water! Make sure you're drinking eight eight ounce glasses of water every day. If you want to get the most out of this, only drink water. Don't drink fruit juices, soda, or coffee. Whenever you're thirsty, drink some ice cold water. This is the easiest way for you to shed weight.


Get at least thirty minutes of cardio every single day. If you're just starting to exercise, you can go for walks or swim for your cardio. As you get more used to it, start increasing the intensity of your cardio workout. Start jogging or biking instead of walking. Then step it up again and start running for half an hour. Once this starts getting easy for you, you can exercise for longer or just keep pushing yourself to go faster.


You also should be going strength training every other day. Cardio is a great way to get yourself in decent shape. It'll also give your body a temporary calorie burning boost. But that boost wears off as the day goes on. Muscle burns more calories at a rest than fat does. So by doing strength training, you replace that fat with muscle. Your body then has to work harder to maintain that muscle.


I said work out every other day for a reason. Your body can handle cardio every day for the most part since it doesn't put a lot of stress on it. But it can't handle serious muscle building every day. As you lift weights, you're doing a small amount of damage to the muscles involved, that's why you're sore afterwards. The way you build muscle is by doing that little bit of damage and allowing your body to repair it. As the body repairs the muscles it strengthens it so they don't get damaged again.


So while lifting twenty pounds would've damaged it in the beginning, after a few workouts twenty pounds won't do anything. That's why you have to increase the weight. But if your body doesn't get rest between each workout, it won't have the time to repair all of the damage. So if you keep working out day after day, those muscles are eventually going to sustain serious damage. Then you'll be worse off than you were when you started.


Fitness isn't necessarily hard, but it does require a lot of effort. It's also something you have to maintain. Once you've achieved your goals, if you don't keep working out, your body will go right back to where it was when you started. It's easier to maintain your workout than to have to start at the beginning again!

Fitness Tips For Your Daily Life

Obesity is a terrible plague upon humanity, and it is showing up more and more in our children as time goes on.  Too many people have given into laziness and unhealthy eating habits coupled with complete and utter lack of exercise these days.  But there is always hope! Get up off of your couch and use these basic fitness tips in your everyday life to help combat the unfortunate problem that is obesity.

Move more:  It sounds simple, and it really is.  Simply by getting up off your couch and moving around your home can help stimulate your body and burn calories.  It doesn't even have to be that you go run around the block ten times.  Walking up and down the stairs a few times, cleaning some of your house, or even just grabbing a broom and sweeping off your porch are all very basic ways to get moving more in your every day routine.


If you have a desk job at work, stand up and walk around your cubicle or desk every half an hour.  Consider standing instead of sitting anytime your job allows, such as reading through files while standing up and moving around.  The less you sit the better your body will fare in the long run.

Keep it fun:  Just because fitness and exercise sound like terrible working words designed to suck out your soul and burn calories through pain, doesn't mean it can't be fun.  Take your wife for some salsa or ballroom dancing lessons, which will not only help both of you feel better and get into shape, but can help keep your marriage in top shape as well.  Combine your favorite music with cleaning the house so you can move around and dance off those pounds in your daily routine.

Not all fitness routines have to be purely productive either.  By setting up a treadmill or exercise bike in front of your television, you can workout while watching your favorite shows or movies.  After enough days of doing this, you won't even notice that you're working out while watching television. It will simply become habit, a very healthy one at that.

Stay motivated:  This is perhaps the most important tip of all.  Motivation is a big part of any fitness routine, since it is so easy to stop exercising mere days into your new routine.  Do so by rewarding yourself for keeping up with the goals you've set.  If you manage to stay moving on your treadmill while watching your television shows for a solid week, reward yourself by going out with your family for a healthy dinner or a movie.

Another way to stay motivated is to work out with someone else.  By working out together, you can help keep it fun through conversation or competition.


Above all else, understand that a healthy fitness routine is very important to a long and healthy life.  Do not become another overweight couch potato with no motivation to do anything about it.  Workout today!

Fast, Efficient Muscle Fitness: High Intensity Strength Training for Bulk or Toning

If you want to create a fitness plan that is highly efficient and maximizes your time at the gym, then in addition to your cardiovascular workouts,  you may want to try a more efficient weight training routine.

High Intensity Strength Training involves shorter workout times at higher intensities, allowing you to get in and out of the gym fast, without sacrificing the quality of your workout.  The goal is to maximize your workout by adapting the repetitions, the amount of weight lifted, and the length of time that the muscle is exposed to tension.


Typically, you’ll lift heavier weight with fewer repetitions, at a very slow pace.  This technique is often called “one to failure”, because the goal is to work the muscle or muscle group during each set almost to the point of total muscle fatigue—meaning if you tried to lift one more time, you probably couldn’t do it.


This type of strength training increases your overall muscle mass, making the muscles stronger, more efficient, and larger.  That is to say, it CAN do that, but it doesn’t have to—a good trainer, schooled in the proper method, can devise a workout tailored for a woman who doesn’t want to look “too buff”, but just wants to get some toned muscle definition.


High intensity strength training is extremely effective at fat burning, and can increase your resting metabolic rate, thereby increasing your rate of calorie burn for 24 hours after your workout.  It can also be up to four times more efficient than other training methods.


The best part is that this type of training can be done in only fifteen minutes!  So even though it can be very tiring, it’s over quickly, and it’s easy to fit into your schedule.  This type of training should be done no more than three times per week, and you MUST wait at least 48 before you can do another high intensity strength workout, so that your body has enough time to rest and recover.  During the workout, you should be moving from one exercise to the next, without rest, and working out the entire body each session, not just working on the upper or the lower part of the body only.


It is very important to have a personal trainer teach you how to do this type of training, and guide you for each session.  Even after weeks of training, you might think “this is easy, I can do this on my own.”  But you can end up sabotaging yourself by unwittingly doing each lift too fast to be effective, or by doing too much or too little weight.  Plus, since you’re going “one to failure”, it’s extremely important to have someone spotting you, even if you’re working on a weight machine instead of free weights.


Because you need to wait at least 48 hours between your high intensity weightlifting workouts, you may want to consider rounding out your fitness routine by adding in some High Intensity Interval Training (HIIT) on the days between your strength training workouts.  By incorporating both methods, you could take your fitness regimen to a whole new level.

Steps to Become a Personal Trainer

There is a new rise in popularity of local gyms that offer substantially affordable rates. Because of that, many individuals are taking to the gym to exercise, lose weight and become more physically fit. As a result, there is a high demand for personal trainers to assist these individuals in reaching their physical fitness goals.


There are a few simple steps to becoming a personal trainer. The first step involves making sure you have all the requirements needed for the position. Most personal trainers are required to have a GED or high school diploma. In addition, they need to be CPR certified and have the ability to lift weight, typically 50 pounds or more. In addition, personal trainers are usually required to be 18 years and older and have the ability to work within the country.


The ideal personal trainer will be one that carries a college degree, or has previous experience in personal training. In addition, if the individual has a training certification issued by a recognized group, it will certainly help. There is a wide assortment of personal training certifications that are available from over a dozen certifying organizations.


Typically, there is an ongoing open position in many local gyms, eager to find personal trainers that meet the above qualifications. Part of the process of interviewing will include a submission of the resume, along with a Social Security number, professional references, and previous employment history. Some fitness centers perform background checks on any potential candidate for a personal trainer position.



  • Getting Certified

The easiest way of getting certified and reaching your goal of becoming a personal trainer is to buy study materials. Generally, part of the certification program will include a practical examination. By studying up on anatomy, exercise physiology, kinesiology, and other class techniques including class design, queuing, and injury prevention will help make passing the exam and becoming certified much easier.


Generally, the exam for certification will be both a practical and written exam. The formal written exam covers a variety of areas including every part of the body, human anatomy, various exercise routines, and effective ways of preventing injury. In addition, it also covers specifics on the proper way to provide instructions, and how to handle clients.


The practical exam involved in becoming certified provides the opportunity for the student to demonstrate their skilled abilities and impart their knowledge on exercise routines for every body part. A passing grade on both the practical exam and the written exam will generally result in obtaining a certification.


  • Maintaining the Certificate

Once passing the exam and becoming certified as a competent physical instructor or personal trainer, it will be important to continue your studies with continuing education. This can be performed through various workshops and classes. In all, certification typically needs to be renewed every 24 months.

Becoming a personal trainer in the fitness world is a satisfying career that offers many financial and personal rewards. With a few simple steps, education, and determination, anyone can become a personal trainer at their local gym.

It's A Fruit (2014)