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Could three seconds a day of resistance exercise really increase muscular strength? That question was at the heart of a small-scale new study of almost comically brief weight training. In the study, men and women who contracted their arm muscles as hard as possible for a total of three seconds a day increased their biceps strength by as much as 12 percent after a month. The findings add to mounting evidence that even tiny amounts of exercise — provided they are intense enough — can aid health. I have written about the unique ways in which our muscles, hearts, lungs and other body parts respond to four seconds of strenuous biking, for instance, or 10 seconds of all-out sprinting, and how such super-short workouts can trigger the biological responses that lead to better fitness. But almost all of this research focused on aerobic exercise and usually involved interval training, a workout in which spurts of hard, fast exertion are repeated and interspersed with rest. Far less research has delved into super-brief weight training or whether a single, eyeblink-length session of intense resistance exercise might build strength or just waste valuable seconds of our lives. So, for the new study, which […]
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Wouldn’t you just love to be someone who regularly practises yoga at home, effortlessly? Here are some tips to help you get started. Ashtanga Guru Pattabhi Jois’ most famous quote is “Practice and all is coming”. With these words, I believe he means that by consistently opening the body and mind through yoga, truth reveals itself to you in time, and with truth comes a deep peace. For many of us, a regular yoga practice may be a difficult thing to establish. Here are some tips to help you get started. 1. Create a comfortable spot for your yoga practice If you have an extra room that you can devote to your yoga, great! Having your yoga mat unrolled and out all the time is certainly inviting. Most of us, however, have to be more flexible and create a space when we want to practise. Try and find a spot where it’s peaceful and quiet, with as much space around you as possible. An empty piece of wall can be handy too since the wall is a great prop. If you like, it can be nice and even helpful to create some atmosphere with a candle or an incense stick. Things like […]
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As we get older, our energy levels dip. This includes our cellular energy produced by the powerhouse of the cell, the mitochondria. Cellular energy allows our body to perform essential functions and our muscles to move. Unfortunately, mitochondrial function declines with age, reducing cellular energy and causing muscle fatigue. However, there are several strategies to promote muscle recovery, one of the easiest being taking mitochondria-boosting supplements. Powering our muscles Everything is made up of energy; it is the building block of all matter. Cellular energy is a specific type of energy that is created by the mitochondria, which convert glucose and oxygen into adenosine triphosphate (ATP), a process known as respiration. This process is so essential that mitochondria can take up as much as 25% of cell volume. ATP actually transports the chemical energy produced by respiration and it is known as the ‘energy currency of life’. The mitochondria must produce large amounts of ATP as it cannot be stored in cells; a healthy person at rest can produce their body weight in ATP every day!. Cellular energy is required for the body to perform three main tasks: to fuel metabolic reactions, to transport molecules across membranes and for […]
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Turn into a machine by improving your strength and endurance. If there were an award for the most misunderstood and misused words in the fitness sphere, it would go to stamina and endurance. These words are often used interchangeably. While stamina and endurance share similarities, there are differences between the two. This article dives into these terms, their differences, their importance, and how you can improve your stamina and endurance to make the most of your workouts. Stamina is your physical and mental ability to sustain an activity for a long duration at maximum or near maximum force. Endurance, on the other hand, refers to your physical capability to sustain an exercise for an extended period. Endurance comprises two components — cardiovascular and muscular. Cardiovascular endurance is your heart and lungs’ ability to fuel your body with oxygen. On the other hand, muscular endurance is your muscles’ ability to work without getting tired. Let’s take squats as an example. If you have to perform one squat per second, your stamina will determine how many squats you can perform at a uniform rate. On the flip side, your endurance will dictate how many squats you can do before […]
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Stamina refers to your aerobic endurance, and its increase is the number one goal for every runner, biker, or cardio lover. Aerobic exercises use the cardiorespiratory system, which is why these exercises depend on your cardiovascular fitness. Cardiovascular fitness is the ability of your heart and lungs to supply oxygen-rich blood to the working muscles and the capacity of the muscles to use oxygen to produce energy. Stamina vs. Endurance While endurance has a broader meaning, stamina definition is tightly associated with cardiovascular endurance, which means that stamina is just one type of endurance. There is also muscular, mental, and general endurance, but in this article, we are going to focus on aerobic endurance. How to increase stamina through training Training is the best way to increase your physical stamina, and there are different ways to do that. No matter which approach you chose, the number one rule is to always push yourself a bit further on each workout. If you want to expand your limits, you need to test them consistently. It might sound difficult, but building aerobic endurance is a tough challenge, so you must be willing to put effort and stay dedicated to your goal. […]
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Strengthening your heart is one of the best things you can do for your health. And as you know, the best way to strengthen your heart is to exercise. In fact, if you don’t exercise you’re more than twice as likely to get heart disease as someone who does. If you have a history of heart disease, or just worry about your heart health, you need to develop a regular exercise routine. Experts recommend you spend at least 150 minutes doing moderate exercise per week. But is all exercise created equal? Here are the best exercises to strengthen your heart. 1. Walking Yes, it might seem a little too easy. But walking, especially speed walking, is a great way to strengthen your heart. Walking fast will get your heart rate up and is easier on your joints than other types of exercise. You can walk anywhere at any time. All you need is a pair of supportive shoes. Do a short walk during your lunch break or a longer walk on the weekend. You can listen to music, a podcast, or walk with a friend. The flexibility of walking makes it easy for anyone to do — and to […]
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These simple facial exercises can help you strengthen facial muscles, get a slim face, and even combat signs of ageing. We all spend countless hours searching for ways to get a sexy look, killer waistline, arms and legs worthy of making models jealous. Well, in hopes of shedding a few kilos from our waist and few years from our age, rarely do we realise that it is our face that builds the first impression. So, what is the use of having that perfect figure if your face has wrinkles and sagging skin? But, fret not. Take a look at these facial exercises designed for the purpose of subtracting a few years from your face and keeping people in dilemma of your real age. #1. For your jawline The platysma is the muscle that connects your jawline to your shoulders. Loosening of this muscle leads to the double chin and sagging skin on the neck. Here is an exercise to tone the neck, chin and jaw area. Do This Exercise: Stand or sit straight, and tilt your head back as if to look at the ceiling. Hold your head still. Now touch your tongue to the roof of the mouth. […]
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Take care of your body, and it will take care of you. Living a long, healthy, and productive life can be pretty exciting stuff. But in order to live to 100 and beyond, there are more than a few habits you’ll have to start and stick by. We spoke with an expert and learned some crucial fitness habits to live to 100 and beyond, so get ready to revamp your lifestyle and exercise regimen. You’re about to have a lot more birthday parties in the years to come! Eat This, Not That! reached out to Kami Blease, a personal trainer on Fyt, the nation’s biggest personal training service that makes in-person or virtual expert-guided fitness training accessible and convenient for everyone. Blease lets us in on these key exercise habits you’ll have to make priorities. The end result will be worth every bit of effort and motivation you put into making your goal happen. Keep reading to learn Blease’s tips. 1. It’s important to get solid sleep each night. Sleep is a key part of your overall fitness and wellness. If you don’t get the right amount of sleep, you won’t be able to get the right amount of […]
by adminin Healthy Living, Workouts0 commentstags: adverse symptoms, bowel transit, connection to microorganisms, digestive issue, exercise for gut microbiome, exercise on regular basis, gut microbiome, gut microbiome in good form, gut microbiome in good shape
The bugs in our guts are influenced by the kind of food that we eat and the kind of diet that we maintain. The way we live has a direct connection to the microorganisms that are present in our body, so can we actually keep these gut microbiome in our body in a solid shape? Well yes, you can use the power of exercise to do so, let’s take a look at how it can be achieved – •If you don’t exercise on a regular basis then it’s high time you start it. Mild exercising like walking or jogging 30 minutes a day will help you. •If you are feeling comfortable with this then you can increase the intensity and make it to an hour per day. But keep an eye on any kind of adverse symptoms, if you notice any its time to cut back on their intensity. •Make sure you keep it regular. If you stop exercising then the microbiome in your body reverts back to the old state that it was in. so all of your efforts are basically wasted. •Test the time of your bowel transit. Notice if it Increases with exercise. If you want to […]
by adminin Mind & Body1 commentstags: choose right weight, greater ability, improve the progress, increase muscle power, increasing power of muscles, lift heavy weight, maintain a fit body, reduce repetition, signify longer life
Well, one can definitely prolong their life by increasing the power of their muscles. The muscle power can obviously be strengthened by lifting weights. Muscle power will gradually decrease as you grow older but it has been studies that it can be strengthened with the help of proper workout. Read to find out more about it. How to train properly and increase muscle power • You can choose a lot of exercises for your upper as well as for your lower body. • Make sure you choose a weight with the right load so that you can achieve the maximum power in your muscles. That is the weight should not be too easy to lift, nor should it be too hard to. • Make sure you rest for about 20 seconds in between each of the set so that you can replenish the energy that was stored In your muscles. This break is absolutely necessary before you start with a new set. • Make sure you repeat all the above steps for the other exercises as well. You can do it for curls, biceps and so on. How to improve the progress • Make sure you start with 6 repetitions […]
