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A good workout session also consists of good preparation to make the most out of it. Working out is not only about hitting the gym and lifting weights. A good session also consists of good preparation to make the most out of it. Here are some common pre-workout mistakes to avoid: Lifting on an empty stomach: Lifting or working out on an empty stomach with the goal of burning more calories will yield the opposite effect. While your body is running low on fuel, it turns out that the largest source of energy readily available for loss is unfortunately not fat, but muscle. Eating a heavy meal: Eating a heavy meal too close to a workout can make you feel nauseous and sluggish. This impact is because your body hasn’t had enough time to digest the food properly. Therefore, it is best to have a light snack a while before the workout. Not stretching or warming up: Warming up is as important as any exercise in your workout routine. It increases blood flow to your muscles, raises body temperature, and most importantly, it reduces the risk of injury to your body.
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Nowadays, everyone wants to keep themselves active and fit because of their healthy fitness needs. Moreover, it is essential to fulfilling fitness needs and having any physical activity daily. Without having any physical activity or daily routine. A lot of people want to start or continue their fitness routine but come up with motivation issues and have zero or low motivation to continue their workouts. Additionally, it is quite difficult for you to initiate a fitness workout without the guidance of any such person who motivates you. To boost motivation levels, you must come up with some innovative ideas and fitness people guidance because motivation enables you to perform fitness workouts with consistency and effort. How to Perform Gym Workouts with Motivation? To fulfill fitness needs daily, there is a need to maintain ourselves accordingly. You must follow some of the following tips to stay motivated at a fitness gym: Set Fitness Goals: Without a goal or objective, you will not fulfill your fitness outcomes. Before starting a fitness workout, you must come up with some basic points and strategies to start a fitness workout. Try to set or design realistic and successful goals which guide you to […]
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Back muscles often don’t receive the kind of attention we dedicate to building bigger guns and a six pack. The reason is obvious: Out of sight, out of mind. But just because we don’t see our back muscles in the mirror every day doesn’t mean that they’re not important. In fact, fitness experts would argue that your back builds the base for your physique. By performing exercises that focus on your back, you not only train your whole body, you also defeat the evils of a sedentary lifestyle. We spoke to Pranay Jain, CEO and Founder of BodyFirst, to find out more about the importance of training your back, and how you can do so. Q. What is the anatomy of the muscles that make up the back? Pranay Jain: The back comprises the spine and two compartments of back muscles, which are further divided into two groups – extrinsic and intrinsic back muscles. The extrinsic back muscles have two layers. The superficial layer includes the trapezius, levator scapulae, latissimus dorsi, and rhomboid muscles whereas the intermediate layer includes the serratus posterior muscles. The intrinsic muscles are divided into superficial, deep, and deepest layers. Understanding the anatomy and function […]
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When it comes to physical activity, the equation is fairly straightforward: The more we move, the better our bodies are able to support movement. However, the converse is also true. The more sedentary we are, the stiffer and weaker we get, so the more difficult movement becomes. “Many older adults isolate and become sedentary, which is why they have trouble walking and moving when the time comes,” explains Brittany Ferri, PhD, CPRP, an occupational therapist at Medical Solutions Barcelona. “The best way to keep your motion is by practicing, meaning walking, exercising, stretching, and doing anything that keeps you active.” In particular, mobility exercises can be an essential component to increasing longevity and quality of life, especially for older adults. These are the moves that target the range of motion in our joints (not to be confused with flexibility, which is about increasing length in our muscles). Having greater mobility helps to prevent falls, promote balance and coordination, and maintain independence later into life by allowing us to function better in everyday activities. How can mobility exercises improve longevity? Mobility exercises can allow us to stay more active, which helps regulate blood pressure, improves circulation, keeps joints and muscles […]
by adminin Healthy Living0 comments
Do you wake up feeling sluggish most mornings? Have caffeinated beverages become a necessity to help power you through the day? If this sounds familiar, it’s time to ditch the quick fixes you rely on, and develop an energy management plan. Getting started may seem daunting, but soon you’ll be energized to keep going once you reap the benefits of a happier, healthier and more productive lifestyle. What is energy management? Think of your energy as a limited resource, like money in an account. You begin the day with a certain amount to spend, which varies from person to person based on factors, such as age, sleep, stress levels, medical conditions and lifestyle. Throughout your day, multiple transactions (activities) occur as you withdraw energy from and deposit energy into your account. While you may not always have control over activities that deplete your energy, you can take steps to deposit more energy into your account. Follow these 7 tips to increase your energy and live a happier, healthier, more productive life: 1. Eat nourishing food. We all know that wholesome food is the crux for well-being, but it’s common to regard healthy eating primarily as a tool for weight loss. […]
by adminin Healthy Living0 commentstags: best seasons to be pregnant, pregnancy experience, pregnant during winters, suitable exercise for pregnant women, tips to follow, winter pregnancy guide
Winter is one of the best seasons to be pregnant. Not only the weather is nice and pleasant, you have a variety of foods full of nutrition to choose from. However, the season comes with its own set of challenges considering expecting mothers are at risk of various allergies and infections during this time. Wearing appropriate clothing, keeping warm, taking care of hydration and staying active can turn your pregnancy experience into a marvellous and memorable one. Give your day a perfect start Due to the cold winter mornings, you may want to start your day late, but this can affect your health when you are expecting a child. If you are getting up late, there are chances you may want to skip your workout or even breakfast that is an absolute no-no for expecting mothers. It is advisable to begin your routine in a manner that it can accommodate healthy breakfast and suitable exercise regimen for pregnant women. Another mistake that expecting moms may make is not drinking enough water because of not feeling thirsty due to cold weather outside. Have Lemon water, buttermilk, or coconut water if you do not feel like having several glasses of water in […]
by adminin Mind & Body0 comments
A new year means many are looking to improve their health by embracing a new lifestyle, but not all strategies for changing up your habits are created equal. Fad diets and expensive fitness programs often become popular in January but are hard to keep up and can even pose risks to your health. Still, according to experts, some trends can actually help you get healthier. And there are plenty of other long-term changes you can make in your life that won’t break the bank and will help you feel better in your daily life. Here are some tips for creating a sustainable diet and fitness plan to get healthy in 2023: Eat ‘real food’ Dr. Shami Hariharan, an integrative medicine doctor with Atrium Health in Charlotte, recommends to patients constructing a healthy diet around one of her favorite quotes from author Michael Pollan: “Eat real food, mostly plants, not too much.” “Real food,” she explains, includes “whole foods, fruits, vegetables, legumes and other proteins.” Within that framework, Hariharan added, it’s important to find meals that still bring you “joy.” “If we don’t like how we’re eating or it’s hard, then that affects maybe even how we process our […]
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We all lead fast-paced lives these days. So it’s not surprising if we find ourselves struggling with bouts of stress. Many of us tend to put off addressing our stress levels as we often think we don’t have time for it. But in reality, managing stress levels is an important step in making us more efficient in our work. If we ignore how stressed we are in favour of keeping up with our busy lives, it will in fact leave us feeling even more stressed, overwhelmed and even experiencing physical symptoms. This International Stress Awareness Week, here are a few useful stress management tips, according to Cheshire-based addiction rehab clinic Delamere. Mindful meditation When we think of relaxation, we often imagine putting our feet up and enjoying a movie or book at the end of a long day. However, according to research, while this might make you feel calm in the moment, it doesn’t actually relax or rejuvenate you. It lead to your stress worsening and causes feelings of guilt in your mind. When it comes to dealing with stress, you need to activate your body’s ’s natural relaxation response, which helps to slow your heart rate, lower blood […]
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Did you know that the fountain of your youth could be in your local gym? The powers of a steady fitness routine can reverse the effects of ageing. It will not reduce the number of birthdays you have celebrated of course, but it can improve your well-being to the point that you feel and look younger. Working out can be a helpful distraction from our stressful lives. It starts in the DNA Scientists back this fact. Studies have linked the effects of regular exercise to the tips of our chromosomes. The tips of our chromosomes are known to protect our DNA from damage when cells divide. Unfortunately, these tips shorten as a cell ages. In the long run, they fray to the point that they no longer protect our DNA and the cells become inactive or die. Researchers have also found that the tips can be lengthened or shortened. Regular exercise is one of the things that can add to longevity. This translates into more active cells in the body and reduced cell death by ageing. These changes may be microscopic but they contribute to overall vim and vigour in the body and fight off ageing. The overall effect […]
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We’re hearing a lot about resilience these days and we need it more than ever. Unfortunately, however, much of the advice given isn’t always helpful. Often, it’s even overwhelming or impractical. For instance, you know you should exercise but that won’t do you any good if you don’t have the energy. And how the heck do you “feel your emotions” when you’ve shut out your feelings just to get through the day? Advice like this only adds to stress and can make you feel worse. We need to start with small habits in order to improve ourselves. Rather than thinking about strength and resilience as big to-dos, it’s more helpful to think of these as traits that you will reinforce over time. A great place to start is with a few small actions that give immediate gratification. With regular practice, these will become little habits that improve your strength and resilience for when times get tough. Here are 9 small habits to improve your strength and resilience. These small actions may seem inconsequential but they can make a big difference. 1. Savor the moment. The best things in life are often found in the small moments of pleasure and connection. Your […]
