by kevinin Mind & Body0 comments
Depression is an illness – it may not be recognized by many, but it exists. Left untreated it can be detrimental to one’s physical health. The risk of heart disease, diabetes or stroke can stem from untreated depression. If you do suffer from depression or a bipolar disorder, there are a number of things you could try to banish the blues. And there will be no mention of bottled sunshine tablets in this advice. One of the best remedies for banishing the blues is to exercise. It is not easy to go and pack up your gym kit and head off to the fitness suite when all you want to do is be left alone to wallow in a depression. However, if the gym does not appeal to you, try to go for a swim. Regular exercise junkies actually end up feeling depressed if they go just three days without any aerobic work outs. The adrenaline rush one gets from exercise lifts bad moods and makes you feel great. The science behind it is simple: exercise releases a chemical within us called endorphins. Endorphins stop stress hormones in their tracks. If you have depression, stress hormones are working at their […]
by kevinin Mind & Body0 comments
Tai Chi is a form of martial arts that was first developed in China several centuries ago. While it is a form of martial arts that trains in self-defense, it strays away from the traditional perception of martial arts training – strenuous training and physical contact with others to learn and improve your skills. Where tai chi differs is that it places a strong emphasis on using the mind as well as the body. Much of tai chi is spent making slow and calculated movements in a rhythm that allows your mind and body to find an inner calm. The mental clarity that you gain from practicing this martial art allows you to better learn the physical aspects of the training. So with as a form of fitness, it provides both mental and physical training, which leads to gaining health benefits in both these areas. Tai chi comes in many different training forms, which allows practitioners to find the best style to suit to their own fitness goals. It’s not hard to find a good tai chi class, as it remains very popular today. Take a look below and see for yourself the countless health benefits to be gained from […]
by kevinin Mind & Body0 comments
From providing instant stress relief to boosting energy levels- meditation is known to do a lot for the body. The fact that meditation could actually make you angry may seem laughable, but yes, it can actually happen, and it can be due to several possible reasons. Keep reading to know more about why meditation could get you enraged, and how you could tackle it better. Can Meditation Induce Anger? Yes, meditation can induce anger. This is because different people have different personalities, and react to situations in different ways. For some, the idea of sitting down for 20 minutes and focusing on the breath may seem like getting into relaxation mode, while for some others, it may just be impossible. Also, a lot of times, the most important aspects of meditation tend to get ignored- the basic goal of meditation is to calm down the mind, and in turn, experience benefits for the body. Meditation also helps you get in touch with your true self and boosts the natural purge of your body and rids it of everything negative- whether at the physical or emotional level. This is why some people may experience sadness or anger after a meditation session- […]
by adminin Workouts0 comments
That tiredness might be all in your head. Here’s how to work past a mental block if your muscles still have some energy. What makes your muscles want to give up when you’re trying to hold a plank, go the distance on a long run, or do speed drills? Well, research shows that they may not actually be tapped out — but instead are getting mixed messages from your brain. In other words, when you’re putting in the workout time to train your muscles, it’s your mind you may actually need to condition to get past that moment when you want to quit. That’s right: Mental fatigue can seriously affect your workout. Here’s exactly what’s going on, and how to prevent your brain from getting in the way of your gains. What’s Happening When Mental Fatigue Inhibits Your Workout When you work out, your muscles and your brain are in direct communication. With every step or rep, your muscles are sending signals to the brain, telling it what they need in order to keep going — namely, oxygen and other fuel — and reporting their level of fatigue. The brain then responds, adjusting muscle contraction demands accordingly, […]
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Walking as little as one mile a day burns a surprising amount of calories. Walking is one of the most accessible ways to work out. Not only is it low-impact for your joints, but you can also do it anywhere, from strolling down your neighborhood to walking on your treadmill in the living room. And the calories burned walking can be vast too, which ultimately can help lead to weight loss if that’s your goal. “Walking is one of the best exercises for weight loss,” says Nicole Glor, fitness instructor and creator of NikkiFitness YouTube Channel. “When paired with a healthy diet and lifestyle including stress management, sufficient sleep, and exercise, walking can definitely help with weight loss efforts,” adds Shana Maleeff, M.A., R.D.. Why walking is a top choice for weight loss This simple way to move offers a variety of health benefits. “Walking gives your metabolism a boost by increasing your body’s demand for energy,” Maleeff says. In other words, it helps you burn calories. “Anything that moves your body burns calories,” she explains. “We take in energy through food and then burn them passively through body functioning (breathing or digesting food) and by actively moving […]
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You want boulder shoulders, but you’re going about it the wrong way. Here’s how to build up your upper body better. You may think you need to carry the weight of the world when it comes to training your shoulders, but the sooner you learn that less can be more, the sooner you’ll be on the path to healthier, happier workouts. In order to build out a formidable upper body and achieve the V-taper torso, many new trainees feel the need to attack shoulder training with the same ferocity as leg day, even though the deltoids are a much smaller muscle group. The shoulders are also a much more complicated structure than other commonly trained areas, making it much easier to go too hard, too soon if you’re not working the right way. This can lead to wasted time in the gym—or even worse, injuries. Break through beginner’s mistakes with help from Men’s Health fitness director Ebenezer Samuel, C.S.C.S. “There is no body part that is more butchered in the gym than shoulder training,” he says. Follow his tips to get on track. 3 Beginner Shoulder Training Mistakes to Avoid Here are three beginner mistakes that may be contributing […]
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What is mindfulness? Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. While mindfulness is something we all naturally possess, it’s more readily available to us when we practice on a daily basis. Whenever you bring awareness to what you’re directly experiencing via your senses, or to your state of mind via your thoughts and emotions, you’re being mindful. And there’s growing research showing that when you train your brain to be mindful, you’re actually remodeling the physical structure of your brain. The goal of mindfulness is to wake up to the inner workings of our mental, emotional, and physical processes. What is meditation? Meditation is exploring. It’s not a fixed destination. Your head doesn’t become vacuumed free of thought, utterly undistracted. It’s a special place where each and every moment is momentous. When we meditate we venture into the workings of our minds: our sensations (air blowing on our skin or a harsh smell wafting into the room), our emotions (love this, hate that, crave this, loathe that) and thoughts (wouldn’t it be weird to […]
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Things to keep in mind for when you’re low on motivation. There’s rarely enough time in the day to accomplish everything we set out to do, and exercise is often sacrificed when we’re short on time. Federal guidelines recommend fitting two and a half hours of moderate physical activity into our lives each week — and making time for muscle-strengthening exercises. I sometimes find this guidance daunting, and I’m not alone. Only 25 percent of adults in the United States met those recommendations in 2020. So I grew curious about the research: How much physical activity does a person need to live longer and reduce their risk of chronic disease? How frequently do they actually need to work out? Exploring the science and talking to researchers generated surprising information, like you don’t need to work out every day, and stretching doesn’t automatically prevent injuries. Here are four research-based insights about exercise that might make you more excited to put on your workout clothes. You can keep your workouts short. The U.S. Department of Health and Human Services recommends that adults get at least 150 minutes of moderate exercise each week from activities like biking or swimming. That corresponds […]
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This five-move resistance band workout routine can help you work your upper body anywhere. The absence of weights doesn’t have to mean the absence of a good workout. These five moves can help you craft an upper-body resistance band workout wherever you are. Resistance bands come in a variety of styles, so finding the best one for your needs may vary. These exercises utilize a resistance tube with handles. However, you can modify each exercise with other band types as well. When choosing a resistance tube, use a weight that is challenging but won’t affect your form. Mary Lauff, a Health Fitness Specialist of Corporate Fitness who works at the DICK’S Sporting Goods Customer Support Center Health Club, recommends performing three sets for each of these exercises. If your goal is muscle gain, she suggests a heavier weight with four to six reps. Meanwhile, if you want to work on your muscular endurance, she recommends a lighter weight with 12 to 15 reps. BICEP CURL A bicep curl is a classic gym move that can help you build and strengthen your bicep muscles. This resistance band exercise for arms works both biceps at the same time. STEPS: Step […]
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Feeling at a loss about not being able to stick to your normal workout routine? You’re not alone. Social distancing during the COVID-19 outbreak has resulted in people all over the world having to adjust their schedules to accommodate working from home, schooling and caring for kids, and finding ways to maintain as much of a “normal” schedule as possible. As a result, many people are struggling to figure out how to get a good workout in without the help of gym equipment or a personal trainer. “Anxiety over the current situation can add to a lack of motivation to workout,” says Brianna Gauna, an athletic trainer for Henry Ford Health. “But just remember how beneficial it is to move your body, even if it is just around the house.” How A Routine Change Affects Your Body If you are used to working out every day or going hard at the gym on a regular basis, a short rest period from your routine might have its advantages. “Taking time to rest can actually be a really good thing because it allows your body to recover,” says Gauna. “You might even start to see more muscle tone set in as […]
