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What Has Changed in Health & Fitness Over the Last 30 Years?

There have been many changes in fitness over the past 30 years. It’s human nature to reminisce about times past. That’s great but lets not forget that things change as well. This is certainly true in the area of health and fitness. “If you do what you have always done, you will get the results you have always gotten” is true, but what if the situation changes? Then what used to work is no longer a viable and effect way to get the results that we want. In this article I will outline seven items that have changed over the past 30 or so years that affect the way we view health, fitness, exercise and what is considered “best”. Let’s look at some of these changes in Fitness.

1. Activity level

This change in fitness is pretty obvious. We just don’t move around as much as we used to 30 years ago.

Currently, the average sedentary person living in an urban setting takes 900-3000 steps a day. Uh… that’s a puny number! In the journal of sports medicine existing literature was pulled together to set a general guideline of what a good number of steps per day would be

The author Dr. Catrine Tudor-Locke translated different physical activity into steps-per-day equivalents. A rate of fewer than 5,000 is classified as sedentary, 5,000 to 7,499 is low active, 7,500 to 9,999 is somewhat active 10,000 or more is active and 12,500 or more is very active. So what does 900 make us? Close to dead! But its not hard to imagine. Get up from, take elevator to car park, drive car, take elevator to office, sit down, order fast food, reverse the process to go home and go back to bed. Just to note, 1km is about 1300 steps.

Its gotten to the point where we have to purposely inconvenience ourselves to get our activity level up. Here are some suggestions (that actually show us how pathetic our average activity levels have become).

Park at the far end of the car park and walk to your building Instead of dropping the kids off in front of the school, park a couple of streets before it and walk them the rest of the way… 10,000 is actually considered a LOW estimate for children.

Go round the shopping centre or supermarket in a random. With today’s super malls, this is a big thing!

Take the stairs instead of the lift or escalator (well if you work on the 50th floor, maybe climb halfway to start)

Give the dog an extra 5 minutes on his walk (we need it even more than him)

Stop emailing colleagues in the same office, instead go over and talk to them (shockingly effective considering how much email we send each day!… great for team building as well)

Go for a walk during your lunch break, walk to get your lunch or to find somewhere to eat your lunch

Get up and do something, run up and down the stairs for example during TV ads (no excuses here!)

Walk to the corner shop instead of driving or popping in on your way home

Walk to friends houses instead of driving

Take public transport and walk from the train station

Dr. David Bassett studied an Amish community to see what things were like in the past. These guys have no cars, no electricity and do hard manual labor to put food on the table. Its like time travel to the past. They eat 3 large meals a day with lots of meat, vegetables and natural starches like potatoes.

The 98 Amish adults Bassett surveyed wore pedometers for a week. The men averaged 18,000 steps a day. The women took an average of 14,000 steps.

The men spent about 10 hours a week doing heavy work like plowing, shoeing horses, tossing hay bales, and digging. The women spent about 3.5 hours a week at heavy chores. Men spent 55 hours a week in moderate activity; women reported 45 hours a week of moderate chores like gardening and doing laundry. Wow that’s a lot of manual labor. Get a pedometer (its only like 20 bucks) and see how you fare.

2. Fat Percentages and Obesity

Activity level leads us right on to this point about obesity. The scary obesity rate is one of the most obvious changes in fitness.

The obesity rate among the participants in the study of the Amish population was 4 percent, as determined by body mass index, or BMI. The current obesity rate among the urban populations is 30% or more. OK the obesity percentages are a scary thing because obesity is already in the “VERY high risk of a lot of bad ways to die” category. There is still the overweight category (obviously fat but not hitting the medically obese range) to consider. These people are at a high risk already!

The total percentages of overweight + obese are really wild… hitting close to 70% in some cities. Compare this to the average in the 1980s. 10-15% obesity in most cities. It rose to the mid 20% in 1995 and its now at an all time high.

3. Diet

OK linked to point no.2 is of course diet. This is another obvious change in fitness. Its very simple actually. We now eat more refined foods (white bread, sugar, rice, flour, noodles). In the body these give pretty much the same response – FAT storage. The only time we should eat these items is immediately after hard training. As we can tell from point no.1, not much of any training is going on. But lots of eating is!

We also eat less fresh fruits, vegetables and meats. We eat more snacks like chips and cookies (which are also refined despite what advertisers claim).

These changes in fitness are made more troubling because even natural foods today are not as good for us as they used to be. Current farming methods make vitamin and mineral content in fruits and vegetables drop about 10-40% depending on the mineral. Corn fed meats don’t give us as good an omega 6 to omega 3 ratio as we used to get from grass fed and free range animals. (that means not so many healthy fatty acids for us)

And of course, we are also simply consuming more calories. The Amish people in the study in point no.1 ate about 3600 calories/day for men and 2100 calories/day for women. Many sedentary people consume this much and more! How? Well a fully “featured” gourmet coffee from coffee bean or Starbucks can add up to 500 calories in an instant of caffeine folly.

That’s 2 hours of walking for an average sized lady.

Just remember, calorie quality counts as well. 2000 calories of vegetables, meat and healthy fats is infinitely better than 2000 calories from french fries. Its close to impossible to get fat on the first, and nearly impossible not to get fat with the second.

I like this car analogy. If you had a 2million dollar dream car, would you put low grade or high grade petrol into it? High grade of course! Then why do some people put low grade filth into their bodies which are so much more important than the car we drive?

4. Games children play

The average child who grows up in an urban environment is a motor-skill weakling. As a hobby, I coach youth basketball. In our talent scouting, I have kids do a very simple drill of dribbling in and out and around cones. There are so many kids who can’t do it and some who I think might fall down if asked to RUN around the cones without the ball! This is in contrast to the past where kids ran around, chased each other, played physical games and sports of all kinds, where the playground was the center of fun for young kids. This lack of activity not only causes a change in fitness for the child in his/her youth, but has a profound long term effect as well.

Of course this change in fitness is a result of a combination of possible factors.

Parents who only consider academic success to be worth striving for, who only give a child recognition and praise when they do well in academic subjects.

An education system who also values book knowledge above other things and takes away physical education classes to put more academic lessons in.

Poorly taught PE lessons that don’t help a child develop motor skills in the key early years Busy double-income families where fathers are not free to play with their children (or don’t care enough to… money isn’t everything dads)

The maddening computer game addiction situation where virtual life is more important than real life. I believe this is the reason for all the empty basketball courts in my neighbourhood. It used to be that teams lined up to play there. Now only people my age (late 20s to 30s) play. No young kids are there any more.

But actually, so what? The issue is that if kids stink at sport and physical activity, the well known psychological factor of “competence” comes is. Simply put, in general, we do what we are good at. If our next generation is poor at sport and physical activity, they are even less likely to do any of it! Which combined with items 1 to 3, make for a deadly health crisis for many countries. Obesity costs the UK 7.4 billion in national health care per year! If we don’t help our kids, that’s only going to grow to be a bigger and bigger burden for everybody.

5. Social Support

This is a more subtle change in fitness. People are communal animals. We stick with things because there is a supportive community behind us. Even drug and alcoholism rehab centers recognise this. We all need social support. But social links are getting weaker. And no, Friendster and MySpace links don’t make up for it.

In a more connected but less close world (I know so many people who are only comfortable behind a computer screen and not in front of a real person) there is less social support than in the past (extended families, communal living, strong friendships within a neighbourhood etc) and its hard to stick with something which requires dedication and sacrifice like an exercise program. I’m not a sociologist but I do believe there is a reason that exercise classes do better in terms of membership than individualized training. Most of them certainly are not as effective as great individual coaching. But the social factor does come in when sustaining a lifestyle change is involved.

6. Free Time

This subtle change in fitness is pretty clear. We just have less time that we “own”. Bosses, social, family and other commitments make free time a very precious commodity and it adds difficulty to the fact that time is our only non renewable resource. When we choose to exercise or spend time cooking to keep a healthy lifestyle, we are competing with movies, games, TV and other things for free time. We know that exercise is good for us, but it not only has to be good for us, it has to be BETTER in our minds than the latest episode of desperate housewives, or the latest computer game. That’s the issue. We need to prioritize long term health over temporary fun.

7. Training methods

OK here is where we are doing well. 30 years ago the aerobics craze took the western world by storm. Its not a very good training method both in terms of results, and in terms of results per unit of time. Add that to the fact that we have such minimal time to train, we can’t afford to train in a sub-optimal way. We know a lot more now. Fortunately for us, there are good methods that smart coaches use to improve training efficiency and get RESULTS even with less training time. Some of these include smartly designed resistance training programs, interval training and good assessment techniques to determine individual needs. If you have a coach like that in your corner, you can turn back the clock and avoid becoming one of the ever growing statistic of people who’s health is headed in the wrong direction. Stay fit and strong and good luck!

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The Fitness Boom

While the worlds of sports and fitness are intertwined, it was not until the 1970s that popular culture was ready to accept fitness as eagerly as it had accepted sports. Fitness had not yet taken on its importance for improving health, and popular opinion likened fitness to work and manual labor. In the 1940s and 1950s, few participated in fitness willingly. Among those who did were Jack LaLanne, Victor Tanny, Joseph Gold, Joseph Weider, and Les and Abbye “Pudgy” Stockton. These fitness pioneers, among others, drew people to the beach in Santa Monica, California-the original Muscle Beach. Visitors came to watch their feats of strength and acrobatic displays. More and more viewers became participants, and these people, originally on the fringe, became a part of the cultural mainstream. Jack LaLanne, Vic Tanny, and Joe Gold all started gym chains with bodybuilding as their main focus. Due toPage 602 the influence of Abbye “Pudgy” Stockton, women were introduced to the muscularity and strength that came with bodybuilding. No longer reserved for just for “strongmen,” bodybuilding brought about a change in the mindsets of all those who visited Muscle Beach.

From the seeds planted at the Santa Monica came Venice Beach, the home to bodybuilding legends Arnold Schwarzenegger, Frank Zane, and many, many more. Venice Beach in the 1970s brought with it a fitness explosion across the globe. Not only did bodybuilding become mainstream, but the popular opinion of fitness changed dramatically. Americans in the 1970s would do anything to improve their health and fitness.

Sports and athletics grew in the 1970s as well. Women became increasingly more interest in participating in sports; however, very little funding was available for the development of woman’s athletics. A landmark law was passed in 1972. Part of a series of educational amendments, “Title IX,” legislated gender equity in athletics. Not only were women becoming more active and more physically fit, a law now existed that called for equal funding and equal opportunity for female athletes. On 21 September 1973, female tennis star Billie Jean King defeated Bobby Riggs in the first-ever winner-take-all “Battle of the Sexes” tennis match. The hoopla surrounding this event-and its outcome-provided even more incentive for women to become involved with sports and fitness. By 1977, a record 87.5 million U.S. adults over the age of eighteen claimed to be involved in some sort of athletic activity.

The fitness industry continued its growth into the 1980s. Gym owners tailored their facilities to attract customers and new gyms opened around the United States and around the world. A healthy lifestyle was becoming a part of popular culture. No longer was it unfashionable to be athletic, strong, or healthy. With the development of new technology, health and fitness were able to make their way into homes. Fitness tapes became available in the early 1980s and continue to encourage those to whom a gym or health facility may not be accessible. Innovators such as Jane Fonda and Richard Simmons were able to bring their exercise programs to a new population. Joe Weider became a significant force in bringing health, fitness, and bodybuilding as close as the mailbox through his magazines and pamphlets. Because of fitness pioneers such as Weider, Gold, Fonda, and Simmons, fitness continues to play a significant role in modern society. The importance of being in good health and physically fit has made and continues to have an impact.

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The Importance of Physical Fitness

In its most general meaning, physical fitness is a general state of good physical health. Obtaining and maintaining physical fitness is a result of physical activity, proper diet and nutrition and of course proper rest for physical recovery. In its simplest terms, physical fitness is to the human body what fine-tuning is to an engine. It enables people to perform up to their potential. Regardless of age, fitness can be described as a condition that helps individuals look, feel and do their best. Thus, physical fitness trainers, describe it as the ability to perform daily tasks vigorously and alertly, with left over energy to enjoy leisure-time activities and meet emergency demands. Specifically true for senior citizens, physical fitness is the ability to endure, bear up, withstand stress and carry on in circumstances where an unfit person could not continue.

In order for one to be considered physically fit, the heart, lungs, and muscles have to perform at a certain level for the individual to continue feeling capable of performing an activity. At the same time, since what humans do with their bodies directly affects the state of mind, fitness influences to some degree qualities such as mental alertness and emotional expression.

Physical fitness is often divided into the following categories in order for people to be able examine its components or parts. Particularly, physical fitness is judged by:

1. Cardiovascular endurance: This is the ability of the body to deliver oxygen and nutrients to tissues and to remove wastes over sustained periods of time.

2. Muscular strength & endurance: Strength deals with the ability of the muscle to exert force for a brief time period, while endurance is the ability of a muscle, or group of muscles, to sustain repeated contractions or to continue to apply force against an inert object.

3. Flexibility: This denotes the ability to move joints and use muscles through their full range of motion.

4. Body composition: Considered as one of the components of fitness, composition refers to the body in terms of lean mass (muscle, bone, vital tissue, and organs) and fat mass. Actually, the optimal ratio of fat to lean mass is an indication of fitness. Performing the right set of exercises can help people get rid off body fat and increase or maintain muscle mass.

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Tips For Looking Shredded

Many call Bodybuilding a science, but it’s really of combination of science and art. It’s hard enough to pack on pounds of muscle, but then to strip body fat while keeping all that lean muscle is truly an amazing feat. Regardless of genetics, chemicals and diet, looking shredded on stage requires more than your basic fundamentals. Here are some tips for those of you who need to bring the shredded wheat! I’ll bring the milk…

1.) TAN. That’s right: tan, tan and then tan some more! Notice how even Caucasian bodybuilders almost look black on stage? That’s because the oils and lights on their bodies will show definition much better the darker they are. There are a number of fake tanners on the market that deliver a nice orange glow. But to look really legitimate, you should tan in the sun or in a bed. Besides steroids, this is perhaps one of the unhealthiest aspects of bodybuilding. Although your body needs sunlight to synthesize Vitamin D, tanning is dangerous and can lead to skin cancer, premature aging, and the leather-skinned 80’s rocker look. Please be sure to use plenty of moisturizers, take plenty of the antioxidants listed on this site, and remember to not leave any part of your body white. Nothing is worse than a pair of ghostly white legs on stage.

2.) DROP WATER. Jay Cutler was criticized during the 2007 Mr. Olympia because many thought he was carrying a layer of water under his skin. Water retention and creatine-loading is good during the off-season, but on stage it is a bodybuilder’s worst nightmare. Water washes out the definition that you have gained by dieting and doing nonstop cardio those past couple months. Be sure to take a water neutralizer like dandelion root, green tea or apple cider vinegar a couple times a day throughout your contest prep. MHP makes a great product called Xpel, which allows you to flush out undesired water. I have tried this product and it works. Make sure to drink enough water and stay hydrated though– no one like headaches.

3.) DON’T EASE UP ON TRAINING Just because you want to keep as much muscle as possible doesn’t mean you should be afraid to break a little down before competition. The champion bodybuilders know that you need to train hard right up until the competition. Arnold’s famous pre-contest routine is legendary for its difficulty. Remember, recovery is everything. Protein, BCAA’s, Glutamine and a Night Time formula will help.

High Volume vs. Heavy Training

Regarding the type of training, it is important to understand how your body responds to different types of training. Some Pros will lift very heavy pre-contest. Others, including myself, will opt for a routine of about 16 sets per muscle group at 15-20 reps. This is especially important for those looking to refine their body and chisel in the definition. Light weights won’t get you big, but they can help make you look shredded.

4.) CARDIO. This is a tricky subject to talk about for many experts. Most bodybuilders will bump up cardio sessions to an hour a day, or even two hours a day leading up to a contest. However, some refuse to do any based on the fact that their body can become catabolic. We recommend doing cardio in the morning, after waking up and taking at least 5-10 grams of BCAA’s and glutamine. This will help prevent the breakdown of muscle, while the aerobic exercise will strip body fat due to the low levels of glycogen in the morning. If you’re not a morning person, hit cardio after weights. I would recommend a moderate to intense pace throughout the duration. Normally, I recommend HIIT training to strip body fat, but for the purposes of bodybuilding, cycling on a stationary bike or walking uphill on a treadmill should be sufficient.

5.) CARB INTAKE. Without a doubt, every bodybuilder knows that to burn fat, you must deplete your glycogen stores. You can’t do this by eating sugar and flour! Your body will not burn fat if it doesn’t have a reason to. An easy way to glycogen deplete is by cycling the amount of carbohydrates consumed on different days. For example, as I write this article, I’ve consumed only 100 grams of carbs today, and will continue the same for the next 3 days. This will ensure my glycogen stores are depleted and my body will trigger itself to oxidize fat. On the fourth day, I will bump up my carbs to around 400 grams to allow my body the fuel it needs. This should not be done year round, but it is an extremely effective way to diet down, especially before a contest. Follow these guidelines and you’ll be on your way to looking totally shredded on stage!

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How a Personal Fitness Trainer Assists You in Realizing Your Workout Goals

Today, there’s a plethora of advice on the web and in print concerning exercise and weight-loss. Sometimes the amount of information is overwhelming and even contradictory. This makes it difficult to start and maintain a proper exercise program. Using a personal fitness trainer is one way to engage in a structured training program that produces results.

A certified professional first considers your current level of fitness. They consult with you so they understand what you want to achieve. Individuals have different outcomes that they wish to attain in a training program.

Is your goal to lose fifteen pounds? Do you want to build up your cardio-vascular health for more stamina? Do you want to build strength to be able to enter a 10K run in your community in the future? Your personal fitness trainer will work with you to help you achieve your specific goals. Here’s 5 ways they assist you, onward to workout success:

1. They Help You Feel Comfortable with the Idea of Exercise

Let’s face it, many people fear undertaking any kind of strenuous physical activity. This is especially true in this digital age, where we often find ourselves sedentary, slaves to TVs and PCs. A personal fitness trainer educates you on the importance of an organized program.

A personal fitness trainer calms your fears by showing you their system for gradually increasing the intensity of your workouts. They don’t toss you into the fire of extreme workouts. They know that this will overwhelm you both mentally and physically. Therefore, they ease you into an enjoyable program and step-by-step you find you experience progress. This encourages you to carry on with your program.

2. They Assist You through Applying Proven Techniques Garnered From Their Experience

Hiring a proven personal fitness trainer means receiving dual benefits. First, the trainer extends to you the knowledge they gained from their personal study. A professional in this field goes through a certification process from a nationally recognized organization. This means they work to meet the strict requirements of the organization.

They meet these requirements through researching, studying and understanding the fitness discipline. Consequently, you gain the benefit of their theoretical and practical study. They impart to you the latest information, techniques and methods as concerns workouts, diet, and such.

The second benefit you receive is the knowledge that the personal fitness trainer gains from working with various people. They may have worked with someone who has the same or similar goals as you. They can share this person’s successes with you, to spur you on to success as well.

3. They Assist You by Conforming to Your Schedule

A good personal fitness trainer committed to your needs, accommodates your busy schedule. They realize that work and family responsibilities often make getting to a session at the same time each week difficult. Focusing on your success, and wanting you to maintain your program, they adapt their schedule to yours. They work with your sometimes-hectic schedule and can plan training sessions at your work, home, or a private training studio.

4. They Assist You by Ensuring You Receive Value for Your Money Each Workout

A personal fitness trainer has a job to do and they don’t waste time on inessentials. They know that each session must have a purpose. They work to ensure you attain the objective of each session. This allows you to progress steadily in your program, each session building on the one prior.

You’re paying hard-earned dollars for your fitness program. The best trainers know this and always tailor exercise routines so that your body adapts to progressively more difficult routines. Through their determination each session, you find you make headway in building strength, endurance, muscle, and lose weight as needed.

5. They Help You Achieve Multiple Fitness Goals

A qualified personal fitness trainer helps you work on different goals simultaneously. In one training session, in any given week, they may work to help you tone abdominal muscles. During that same session, they may have you build up your lungpower with some intense treadmill work. On top of that, that session may include stretching routines for greater flexibility.

A personal fitness trainer encourages open dialogue. They know that you must trust their expertise, for the relationship to produce desired results. It’s a symbiotic relationship. Your trainer is someone you will work closely with, possibly for many years.

Finding a good personal fitness trainer committed to you is certainly beneficial. You have someone knowledgeable keeping you focused on your goals. You also have a motivator, who inspires you on those days when you feel like you can’t go on. Take the time to find that “just right” trainer, and reap the many rewards that an expert in the field provides you.

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Get Healthy Now: Tips For Fitness Success

Fitness should not seem like a part of your everyday life. You don’t have to put it off until you will eventually get around to it. You can work towards your fitness plan that works for you by using this easy to read article.

Lifting weights is the most common way people try to achieve their fitness goals.There are six exercises that you need: bridges, handstand push ups, squats, pull ups, push-ups, handstand push-ups and bridges.

You need not worry if the standard workouts don’t suit your lifestyle. You can also try bicycling as a means of becoming more fit. Biking is a great way to burn some calories and save some money on gas.

Exercise during your television shows to keep your weight loss momentum. You can use commercial or do an exercise when there is a break in the action. Lift small weights instead of vegging out on the couch. There is always another opportunity to get some more exercise in during the day.

Donkey calf raises are a great way to aid you in building your calf muscles when trying to become more fit. These exercises effectively build your calf muscles quickly. You need a buddy willing to rest on your back and all you do is raise your calves upward.

If you are aiming to increase your speed and endurance, emulate the Kenyans. The Kenyan method is to go slow for the first third of a run. Your pace is going to increase bit by bit over the run should gradually be increased. When you are on your last leg, your speed should be your fastest pace.

One way to check this is to read your pulse as soon as you get up on the morning after a workout.

If you are looking to putt a golf ball more accurately, aim about 17 inches past where the hole is for putts that are straight on. The reason is because the 17 inch area surrounding the cup. The grass is much thicker and your ball will roll more slowly.

Rollerblades can still be found in sporting good shops.

Strengthening your core is among the best ways to optimize your fitness. Sit-ups are a popular way to tone your abdominal muscles.

Your involvement will hopefully encourage your child to become more involved.

When you are starting your route towards reaching your fitness goals, remember to schedule a check-up with your doctor before throwing yourself into vigorous exercise. Even if you’ve already begun a fitness routine, your physician can offer you some expert advice.

You should not feel worn out after a workout, not exhausted or tired. Make sure you take part in cardiovascular exercise as part of your workout, running and aerobics. You also need to incorporate exercises which strengthen the muscle groups throughout your energy level.

You should always change your exercise regime. There are quite a few different reasons why variety is important. You can get bored by repeating the same exercises. If your body grows accustom to the same workout, your body will have adapted to it, and thus not burn as many calories. Keep changing your routine fresh with a challenge!

Eating more apples or oranges can be an easy step towards health. Eating a tried and true method of attaining greater health.

Yogurt is a great for diets. Yogurt has hundred of benefits including promoting a healthier digestive system. Yogurt contains a good source of calcium and calcium. People who consume dairy tend to have better health reports.

Video games have become a great fitness tool. The Wii gaming system has a variety of games to get you moving around in no time!

One great tip concerning tennis players is that you can train the eyes to get into focus more quickly. If you stay close to the net, you’ll force your eye to adjust and focus on the ball quicker or you risk getting smacked with it.This can also help you hasten your reaction times.

It’s important to be flexible as possible if you want to be fit. You should make sure to incorporate enough stretching program into your routine to ensure that your muscles loose and limber.

You may need to see a physician if you notice any unusual fatigue or joint pain. Keep a diary of pain you can log any problems.

A useful bit of advice for people that mountain bikes is leaning the body forward when they ride their bikes uphill. This will help you even out your weight evenly distributed and the front wheel firmly planted.

Bend your wrist to improve effectiveness when engaging in bicep curls. Since your biceps must work harder than when you curl your wrists, your muscles will grow at an accelerated rate.

Reward yourself for doing a good behavior. Set short term goals for yourself and reward them with minor tokens or celebrations that will boost your mood about meeting your goals. This type of motivation could be an enjoyable way to stay on track your progress.

The way in which you begin each day is the most important part of your fitness routine. Eating breakfast is essential to both your short term and long term success.

Stretching is a vital part of working out that is often overlooked. Stretch for at least 10 minutes to cool down after any workout.

Playing with your children can provide you with a wonderful workout! Any activity can benefit you but your children.

Following the advice provided here will help you live the life you have always wanted. Even if you already have a fitness routine established, incorporating these ideas could improve the results you get or add some needed novelty to your regimen. Use the knowledge from this article so that nothing stands in your way of getting the body you desire.

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Tips To Burn Body Fat Effectively

Getting rid of fat is the dream of a lot of people, in fact many of them try to cut fat on a specific place on the body, they then devote their attention on a single part, when they should focus on exercising the whole body.

Living with fat on the body might seem without consequences, but the reality is that excessive presence of fat on your body can cause you many medical complications, diabetes, heart diseases, high cholesterol, hypertension, breast cancer etc, fortunately you can get rid of the fat on your body with some tips.

-Get enough sleep every night:

Most adults feel good after 7 or 8 hours of sleep. Sleeping less than five hours or more than eight hours each night can increase your risk of accumulating fat in your body if you are under 40, according to a US study. Getting a good quality and enough sleep, can also help you improve your mood and reduce your stress level. This also reduces your risk of accumulating fat because people under stress tend to have a high level of the hormone cortisol, which is related with the accumulation of fat.

-Burn calories with a daily exercising:

Just combine a cardio training with 20-30 minutes of weight training at least 2 times a week will help you burn the fat throughout your body. Add a goal of at least 30 minutes of jogging, swimming or any other exercise more than 5 times a week. Alternatively, aim to do at least 20 minutes of vigorous physical exercising (such as running) three days a week.

-Start cycling more often during the week:

Cycling is a very effective way to cut some fat throughout your body, it can also strengthen and tone your lower body. With an hour of cycling, you may burn between 500 and 1000 calories, depending on the speed and resistance.

Try those tips to cut some fat and stay in shape.

Program Yourself For A Successful Fat Burn process:

The idea of the program is to be able for you to develop a consistent approach to weight loss as well as a healthy endurance when exercising. Of course the objective of that program is to get rid of the excesses in your body, the excess fat. Not the healthy and lean muscle tissues and body fluids.

The program first requires your focus and dedication, so therefore you need to be prepared in both mind and – of course – body.

It is important that when starting on any weight loss program, one should be positive enough to work for the results. Some people get impatient easily but long term effects are assured as long as one sticks to the weight loss plan at hand.

Stretch, stretch and stretch some more. Before actually doing those exercises and working out those muscles, a little stretching is needed in order to avoid any injury or soreness in your body.

It is also not advisable for anyone to try too hard. Everything should be done in moderation. Find the level of exercise and training that suits you. It should be enough for you to be comfortable in but not too convenient that it will not be much of a challenge.

The first week:

The first day of the program involves a long and steady walk in a little over twenty minutes. After the walk, follow it up with a good stretch. This takes so little of your time for the first day. In less than an hour you have taken that first step to a weight loss program that could work to your advantage.

By the second day, it is good to focus on an upper body workout. This maintains your strength to be able to go through the whole program for the week. On the third day, a brisk walk or jog for ten minutes is in order. For beginners, a lower body workout should be done in the evening.

In the fourth day, a good rest is in order, as well as a good stretch. This lag time should be used wisely though to sort out any negatives in your mindset. The fifth day starts with a good ten minute walk. Exercise the lower body in four sessions of workouts, follow this up with another ten minute walk, and another four sessions of lower body workout.

The sixth day should be spent on a low impact exercise such as swimming. To avoid boredom, do not be afraid to try something new. The last day of the week is a time to solicit the support of the people you care about. Spend time with them or get them to be with you in your long walk. Again, follow up your walk with a light upper body workout.

This is just the beginning though. If by this first week you are able to stick to the program, you have a great chance to further boost your weight loss and stay with the plan until you achieve your desired result. Try as much as possible to be unlike the people who give up easily just because they could not see the result they want at the time they want – like this moment, today, now! Patience is a virtue. The same way it took your body time to gain all that weight, think about it as the time your body will have to exert just to get rid of it.

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5 Mind Blowing Tactics That Will Make You Taller Fast – These Tips Will Add Inches to Your Height!

Have you always wanted to know ‘how to grow taller’, but you haven’t ever actually been able to gain height? Do you want to be taller so you can feel more confident, and just overall look better? Well, then it is obvious that you need these next underground tips to increase your height, within just a matter of days. Here is how you can make yourself taller fast…

Do pull ups or hang stretches – Stretching your body in a healthy manner, such as by doing exercises like pull ups will not cause your joints or body to pop or be injured; and will give you longer lasting results.

Sleep without a pillow under your neck – It is hard to do, but just do it anyways. This has been proven to make you grow taller fast; regardless of age. You must sleep at least 8 hours per day, for this to be more effective.

Sleep with a pillow under your knees – Obviously this requires you to lay on your back when you sleep, and when you elevate your knees this way you will naturally help your body to grow taller.

Do yoga – Yoga positions are known for helping your posture, reducing stress so you can produce HGH (human growth hormone) to grow taller, and just over all making you feel better.

Eat lots of broccoli – We are always told to eat our vegetables, but eating broccoli especially will help your body to have the essential nutrients for HGH production and related processes of your body to make it grow.

Do inversion therapy or use an inversion table- Essentially what this is, is you hang from your feet to decompress your spine. Wear and tear of everyday life in your posture combined with constant gravity pulling you downwards can cause you to be short; thus this reverses those effects.

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Things You Should Do When Getting Pharmaceutical Supplies

The health industry is one of the most sensitive. It is supposed to extend solutions to improve health and the slightest overlook could be the thin line between life and death. Pharmaceutical supplies are important and they should be handled with the seriousness they deserve. If you are a supplier you will only manage to create a good reputation in the market only with quality products that are approved by the right bodies.

This is something that you should be able to do by taking the right measures when getting your supplies, especially when dealing with manufacturers offering the supplies online. There is more emphasis on checking out the credibility of the manufacturer or supplier before trusting them with your orders and any other medical supply needs you may have.

Find out whether the manufacturer adheres to good manufacturing practice

There are set standards when it comes to manufacturing pharmaceutical products and your manufacturer should be compliant in every sense. The GMP requirements should not only be met in the manufacturing plant, but also with the products that the company produces. With such requirements being met, you at least have assurance that you can trust in the quality of your products.

Find out whether the manufacturer works with a product line you are interested in

Health products are numerous and come in different categories. Whether you are looking for specific drugs, supplements or steroids and hormonal products, you want to be sure that your manufacturer does produce them and can meet with your requirements. Some manufacturers may specialize in one category, whereas others may deal with more than one product. Choose a manufacturer you can trust with your current supply needs as well as any future needs that you may have.

Ensure the products are cleared and approved by the relevant health bodies

FDA seems to be the most recognized body and only high quality products that meet global standards are approved and cleared. It is actually very important even for consumers to ensure that they buy only health products that have been approved by this body or any other relevant body depending on where they are located. You do not want to put the health of others at risk by getting products whose quality is unknown.

Make queries about the product you are about to buy

Finding out as much as you can about a product is important, especially if it is a product you are not very familiar with. From the information given by the supplier or manufacturer, you will be able to make an informed decision that you won’t regret. You should also not forget to check dates, especially the expiry date so you know the shelf-life of the products you are buying. If you are a patient trying to buy your products directly from manufacturers it is best that you get some insight from your doctor. Doctors are among the first to know about new health care products and may prove beneficial guiding you to the right ones.

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Fitness Equipment Review: The Johnson W8000 Air Rower

The fitness equipment you choose can have a profound effect on the success of your exercise programme. Make an ill-considered decision, and chances are you’ll use the equipment less than you should, or not at all. Exercise equipment can be quite expensive as well, so do be sure to look at a wide range of machines with an open mind. Often, people who think that they’ve decided on an elliptical or treadmill change their minds when they look at other types of machines, specifically rowers. In that spirit, we’d like to offer a brief review of the Johnson W8000 air rowing machine.

Fitness Equipment: Key Features of the Johnson W8000 Air Rower

This is a premium quality rower with an excellent simulation of the true rowing motion. One of the key factors in this fidelity of movement is the slide distance of the seat, which has been carefully designed to reciprocate actual rowing motions. The seat slides on a light and durable aluminium rail, giving a true “on the water” feel. Another important feature is that the seat design has been developed to accommodate uses of all body sizes and ages. For about £900, you’ll get a stylish and reliable rower with state of the art features and functions. The W8000 is a low-maintenance rower that does not require mains power.

Fitness Equipment: More About the W8000 Rower

The console display on the W8000 is extra large for great visibility of the quality LCD screen. The readouts keep you informed and motivated, providing all-important feedback on your workout. The console tracks time, distance, strokes per minute, strokes, calories, watts, and heart rate. There are 3 programme modes: training, manual, and race. Heart rate is measured by way of an inbuilt receiver. The resistance comes from the fan blade system, and has a 12-level range for plenty of flexibility and variety. The fan also provides a cooling breeze. This is a commercial quality machine, so you can expect years of trouble free service. Mains power is not required, but batteries are needed to power the console display. You should know, though, that the W8000 does not fold for storage. In the open position, it measures 269 x 51 x 102cm (L x W x H). The rower weighs 41kg, and will support a maximum user weight of 160kg. For a mid-priced piece of fitness equipment, the W8000 offers a bevy of desirable features.

Fitness Equipment: Benefits of Using the Johnson W8000 Air Rower

The air rower offers the closest thing to an authentic rowing experience. The variable resistance makes a machine like the W8000 an appropriate choice for users of any fitness level. Air rowers are superior to fluid-filled (hydraulic) rowers because hydraulic rowers often lack a smooth range of motion. Hydraulic rowers also tend to be heavy, and their resistance sometimes is not consistent from stroke to stroke like the W8000’s is.

For a high-quality piece of fitness equipment, look no further than the Johnson W8000 air rower.

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