They will appreciate the new scenery and you are doing yourself a great justice.
2. Instead of eating a heavy lunch, put together something light and easy and
go for a walk.
You can sip on a protein drink or snack on fruit while enjoying a nice brisk walk before heading back to the office.
You will feel refreshed and more invigorated for your afternoon tasks.
3. Get some exercise by joining a bowling league.
You can find a league for just about every level of bowler as well as any day and time of the week.
This is a great way to get out and have some fun while also exercising.
Yes,bowling does count as exercising.
4. This is a new term coined by researchers from the United States relating
to ways in which to get the brain activated with its own biochemical pathways.
The goal is to have the brain strengthened and energetic.
Positive thinking has long been proven to help with illness and disease so the theory
is that an energetic mind is also good for fitness.
5. As a way to improve your fitness in a speedy manner and lose weight, try
interval training.
This means that you where your workout intensity varies.
This is beneficial to your workout and fights workout boredom.
6. You might wonder what breathing has to do with fitness and the truth is it has a lot to do with it. When exercising, there is a proper way to breath that will help you with the appropriate amount of oxygen into the system but will also help you with endurance.
For example, marathon runners will tell you that they use a rhythm when running that allows them to runner longer and healthier than normal breathing.
7. Aerobic exercise can actually be beneficial for people with diabetes.
This nexercise increases the insulin sensitivity and when combined with good eating, can help restore a normal glucose metabolism.
Before starting into a workout program, you need to see your doctor first to determine if there are
any risks for coronary artery disease and that your blood glucose control is appropriate for exercise.
Once cleared, you will feel better and see for you the benefits associated with exercise.
8. Okay, the scenario is that you have made your New Year’s resolution and are determined to get into shape.
Too embarrassed to head to the gym just yet, you make the decision to purchase some equipment such as a Nordic Trac or treadmill to get in better shape before being seen in public.
While that is a common occurrence, it is important to make sure you buy the right
equipment and equipment in good working order.
Many people will sell equipment at a huge discount in the local paper, making the buy look too
good to pass up.
However, while most are honest sales, some are selling the equipment because it does not work or something is wrong with it.
This could lead to further injury so when buying from a private party, bring someone with you who knows about workout equipment or contact the maker of that particular piece of equipment and ask them what to look for to ensure you are buying a good piece of equipment.
9. When trying to get into shape, it is important to have family and friends in support.
This means they need to respect your goals and not offer you wrong foods, or try to pull you away from your exercise program.
Explain to them how important this is to you and that you need their encouragement.
10. When you have completed your exercise regimen, instead of eating carbohydrates, grab some fresh fruit or water.
The reason is that for a minimum of an hour after exercise, the body is still breaking down fat. You
need to allow the body to finish doing its job.
11. Set a goal for yourself, perhaps four to six weeks.
By breaking up your time into workable chunks of time instead of looking out an entire year, you
will have a much easier time meeting your goals and staying on track as well as encouraged.
12. If you are on scheduled prescription medication, you should know that some drugs could have a negative affect if mixed with exercise.
Some can cause the heart to work too hard or you might not sweat as needed, to
mention a few.
If you are taking medication, before you start any exercise program, consult with your physician to ensure there are no harmful effects.
13. Often when trying to get in shape, it seems like you are working hard and sweating, but getting nowhere.
In actuality, things are happening, just not yet seen. Keep track of two things in particular.
First, track your measurements.
You will probably be surprised within only a few weeks at the progress made.
Second, track your routines so you can determine what is working for you and what is not as successful.
14. Do not think that just because you are pregnant means you have to stop exercising, unless you have special needs.
Before you exercise during pregnancy, always check with your doctor first.
Once you get permission to proceed, you will find that leg extensions, standing curls, and other exercises can be done with ease.
If you are not sure what you can and cannot do, ask your doctor for recommendations.
15. Exercising outdoors can be refreshing and fun but it can also cause problems if you do not follow some simple rules.
Make sure you are drinking enough water, about 16 ounces every 30 minutes, before, during,
and after exercise. Some sports drinks such as PowerAid and GatorAid have special ingredients that help replenish fluids to prevent dehydration.
16. If you are actively involved in a workout regimen but you are getting ready to go on vacation for two weeks or have an extra heavy workload for your job over the next couple of weeks, instead of just stopping your routine completely during that time, just cut back. Even reducing your workout by 50% will give you the break you need but also make it much easier to get
back to full speed than if you just stopped altogether.
17. Before any workout, always warm up. If you are a runner, before you go out for your actual run, take two to five minutes to jog in place toprepare.
You will find that you have a better run.
18. Listen to your body.
If you find that you are dragging, eat the right nfoods that will give your body the energy needed and are healthy.
Examples of these foods include carrots, rice cakes, breakfast cereals, bananas, and
potatoes.
19. Instead of taking an injury through rehabilitation after it is an injury, why not rehab before. You can actually take preventative measures before you indulge in a sport or activity by ensuring you stretch properly.
This will help strengthen as well as stretch muscles, which in turn, helps reduce
unnecessary injuries.
20. Getting to the gym is a great way to get fit.
However, there are other benefits to going to the gym. You will have the opportunity to expand your social ring by making new friends, all working to get fit just like you.
This will provide needed encouragement, which in turn helps you to stay motivated.
21. Having firm arms is something that many people focus on when exercising.
For an Overhead Tricep Press, standing on the floor with your feet about two feet apart, knees slightly bent, you will extend your arms over your head. Keep your elbows locked and then very slowly lower your hands behind your head.
You want to do this with some type of weight, but small weights like one to five pounds.
If you do not have weights of your own,
you can hold a one-pound of vegetables, which will work perfectly.
22. Tennis is not only a fun sport, but also a great way to exercise. You do
not have to be a Venice Williams to play; in fact, you do not even have to be
The Safe Way To Getting Healthy And Staying Healthy good.
Just running after the ball alone will help get you into shape.
This is a great way to strengthen your cardiovascular system and lose weight You can find tennis courts in just about every city and if you would like to play but have no idea how, lessons are reasonable.
23. When you ask many adults when the last time they rode a bike is, they cannot answer.
Although bicycling is a favorite pastime, many adults do not take advantage of this great option for exercise.
Not only does bike riding exercise the body and build a stronger cardiovascular system, it allows you to get out and enjoy nature, fresh air, and see new sites
.
24. While you may not end up with a washboard stomach, you can do somethings to get your abdomen in better shape.
Crunches have long been a favorite for many athletes for the very reason that they work.
Lying on your back with knees bent, keeping feet flat on the floor, cross your hands across
your chest and then curl your torso, rolling from your sternum toward your hips.
Do this slowly and start out with a set of ten crunches in three reps.
In other words, do ten crunches, wait a minute, do ten more, wait a minute, and
then do the final ten.
As you get accustomed to these, you can increase both the number of sets and reps.
ultimate weight loss 25. Before you get too excited, understand that when you eat, it is not how much you eat, but what you eat.
If you find that getting fit and eating less food is too hard, add more of the right food into your diet. Great options include an orange, hard-boiled egg, small broiled chicken breast, and fresh vegetables such as carrots, celery sticks. If you have a craving for something sweet, many delicious options are available such as Weight Watchers cheesecake or Chocolate Éclairs. Getting fit does not mean total deprivation.
26. If you live in a geographical area, where you have the luxury of sandy beaches, and if you are in the process of rehabilitating your knees, ankles, and even some injuries to the back, you should avoid running in the sand during this time. The reason is that running on sand actually produces greater force on the joints.
27. If you have asthma and love to exercise, it is important to keep your inhaler with you. However, if for some reason you forget, remember that caffeine can provide temporary relieve of bronchial constriction. If you do not have asthma but after years of running, you develop breathing problems, you could be suffering from “Exercise Induced Asthma”, which should be
mentioned to your physician.
28. Try to envision how great you will look and feel once you get in shape.
If you can, find a picture of someone that has the same body type and pin it up where you can look at it every day to help you see the same results you too can reach with hard work and time.
29. Certain foods provide specific benefits for people who workout.
If you need quick energy or planning to run a 4K or 10K and need to accelerate your metabolism, bread, grain-based food, sugar, and honey are great choices.
If your goal is to burn fat, you should eat peas, oat bran, pasta, rice, beans, lentils, and soya beans.
30. While you are only as old as you feel, keep in mind that young people can very easily leap over an obstacle in the garage or take a nice jog through The Safe Way To Getting Healthy And Staying Healthy the neighborhood with no problem. However, as people age, it is crucial to stay fit and healthy and pay attention to your age. Something that might have been easy for you when you were young may now cause injury or illness.
If you find you can no longer perform one activity, do not be discouraged; just substitute one activity for another.
31. Accept the fact that everyone’s body is built different and when God created you, He did not make a mistake.
When you see the models and Hollywood stars on the cover of those glamour magazines, keep in mind that every one of those photographs have been airbrushed, meaning they really do not look like that.
While they make look fantastic either way, you are not those people - you are you! Always love yourself for who you are inside.
As long as you are eating right, exercising, and doing the best for yourself, then you should be happy.
You may never reach that model appearance and to be honest, you do not want to.
Do the best you can and love the inside beauty more than the outside beauty!
32. Just as warming up for exercise is important, cooling down after exercise is just as important. Once you have completed your workout, take five to 10 minutes to walk, or stretch to allow your body to cool down.
This is very important for the muscles and joints and for the heart and lung.
33. Both jogging and walking are GREAT ways to get fit. Not only do they tone the muscles, relieve stress, create a healthier heart, and improve lung capability, they make you look wonderful, which in turns helps you get
excited about doing other exercise for fitness.
34. Swimming is an excellent way to get into and stay in shape.
If you do not own a pool, many high schools have aquatic centers, or there is always the YWCA or YMCA, or your local gym. Many offer water aerobic classes that will help you tighten your body, lose weight, and get a good overall workout.
35. Squats are excellent for glutes, hamstrings, quads, and calves.
With your feet standing firm and spread apart about two feet, bend your knees
slightly.
Then, very smoothly, you will squat toward the floor without going all the way down. This usually takes some practice but within a shor period, you will enjoy the benefits.
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