Apr 04

6 Natural Ways to Lower Blood Pressure

by admin in Healthy Living 0 comments
Lifestyle changes critical to proper BP control One in three U.S. adults has high blood pressure, according to the Centers for Disease Control and Prevention. This means the force of blood pushing against their artery walls is too high, which can damage the arteries and greatly increase the risk of heart attack, stroke, heart failure and kidney failure. Lowering systolic blood pressure to a maximum of 120 mmHg has been shown to reduce these risks. There are two ways to accomplishing this: lifestyle changes and medications. While some people can lower blood pressure with lifestyle changes alone, the two approaches are complementary. “Blood pressure management is 70% lifestyle and 30% medications. If you don’t make lifestyle changes, don’t bother taking blood pressure medications, because they won’t work effectively,” says preventive cardiologist Luke Laffin, MD.   How to lower blood pressure naturally The term “lifestyle changes” implies you will need to change your habits to bring your blood pressure down. Broadly speaking, these modifications are natural — non-pharmaceutical — ways of lowering blood pressure. Six methods have been proven effective in clinical studies, and two others are recommended:   1. Eat less salt “Cutting your salt intake is probably the most […]
Apr 04

What should you eat after working out?

by admin in Workouts 0 comments
Physical activity uses a lot of energy. It is difficult for the body to recover if energy levels are not replenished within 15 to 30 minutes after finishing a workout. Eating even a little snack shortly after exercising can help to restore energy levels. In this article, we explore several components of a healthful post-workout snack and describe how they benefit the body.   What to eat after exercise and why The following are examples of foods and compounds that help the body to absorb nutrients quickly and speed recovery.   Dairy protein According to researchTrusted Source published in 2017, as few as 9 grams (g) of milk protein may be enough to stimulate protein synthesis in the muscles, aiding in recovery after exercise. Other than milk, dairy products rich in protein include: Greek yogurt ricotta cheese cottage cheese kefir   In fact, a 1 cup serving of low-fat kefir contains 9.2 gTrusted Source of high-quality protein. These proteins can repair new cells, especially those in the muscles. These proteins also contain all of the essential amino acids, which are only available through the diet. In 2007, some researchers found that milk-based proteins are more effectiveTrusted Source than soy-based proteins […]
Apr 04

Exercises That Make Trainers Cringe

by admin in Workouts 0 comments tags: abdominal movements, AIM Athletic in Vancouver, cardio junkies, crunches and sit-ups, culprit exercises, exercises that make trainers cringe, fitness pros
If you spend any time at all in a gym, or even if you routinely browse exercise videos from “experts” on YouTube, you’ve probably seen people doing some things that make you cringe. While it’s easy for the average exerciser to spot a move that looks downright dangerous, there are other habits and exercises – a few that might surprise you – that make the trained eyes of fitness pros clamp shut in horror. We polled top trainers across the globe to learn which exercises you should banish, and which ones to do instead. The Same Old Cardio Routine “The cardio junkies look like zombies to me, and I can say that because I used to be one,” says Kasey Phillips, a personal trainer and MoveMEANT coach in Rocklin, Calif. “They hop on the same machine and zone out to some TV drama or get lost in their thoughts instead of engaging with their workout.” Pam Sherman, owner of The Perfect Balance in Roseville, Calif., and certified trainer for over 24 years, agrees. “Many people at the gyms I’ve worked at over the years want to lose weight and don’t ever get out of their comfort zone. I see them on the […]
Apr 04

Why a Cardiologist Says Every Fitness Regimen Should Include the ‘Big 3’

by admin in Workouts 0 comments tags: aerobic activity, best workouts for heart, cardiologist tips, fitness regimen, flexibility and mobility, friendly workouts, strength training
In 2021, there are at least 2,021 ways to break a sweat. Whether you’re lacing up your roller skates, hula-hooping to put your core to work, or just going out for a simple walk, moving your body comes with serious psychological and physical benefits. But when it comes to best workouts for heart health, Michael Weinrauch, MD, a New Jersey-based cardiologist, says three types of fitness take the cake. “I want to stress that even a small amount of regular exercise is beneficial, such as walking. That said, the more you can round out your workout, the better,” says Dr. Weinrauch. If you do have a few extra hours to work out each week, Dr. Weinrauch recommends the trifecta of ticker-friendly workouts. Namely, aerobic activity, strength training, and mobility and flexibility. Keep reading to hear more about why. The 3 best workouts for heart health, according to a cardiologist 1. Aerobic activity “For heart health, the goal is to get you breathing harder, and your heart beating faster, otherwise known as aerobic activity,” says Dr. Weinrauch. “Combining moderate and vigorous intensities of physical activity is the best way to achieve this. Think: walking with running and jogging.” Apart from strengthening […]
Apr 04

How to get good at exercise: The secret is right in front of you

by admin in Healthy Living 0 comments tags: becoming stronger through repetition, expecting different results, how to get good at exercise, particular set of exercises, process and results in lifting, secret is right in front, small world outside the gym
There’s a saying popular in the small world outside the gym that the definition of insanity is doing the same thing over and over again and expecting different results. That if an approach doesn’t work, try another one. Inside the gym, what works is what gets you somewhere. How you get there is much less important than showing up. So what’s the relationship between process and results in lifting? At first blush, the sport feels like a chase. We work out to reach goals: getting strong, looking good. So much of what we focus on and measure — heavy poundage in a powerlifting competition, body fat percentage, the size of your quads — are numbers we’re striving to reach. But while chasing results might be what gets us to start lifting, the sport is all about the process. More specifically, it’s about repetition. For all of the variety of programs people take on to reach their various goals, we all generally follow the same rough path — progressive overload via selected exercises, done over time — to get there. It’s not like the real world: the repetitive process shouldn’t just be rejected if things aren’t working. Rather, it should be […]
Apr 04

This sleeping position can help you with chronic constipation

by admin in Healthy Living 0 comments tags: chronic constipation, constipation in people, nutritionist pooja makhija, relief from constipation, sleeping position, tackle persistent constipation
If you thought your sleeping position can only help you deal with those nagging aches and pains or aid in better sleep, then you would be amazed to know sleeping in a particular position can also work wonders for chronic constipation. Nutritionist Pooja Makhija recently took to Instagram to share a simple and effective hack to tackle persistent constipation in people. Chronic constipation is irregular bowel movement or difficulty in passing stools that persists for several weeks or longer. You have constipation when you are having fewer than three bowel movements a week. If you have been dealing with lumpy or hard stools and having a hard time emptying your bowels for a long time now, you can try this hack. Makhija recommends side sleeping for relief from constipation and explains how it works in her social media post. Several studies vouch for the benefits of side sleeping in this regard. Here’s how this sleeping position helps with chronic constipation. “Although our bodies are largely symmetrical on the outside, the placement of our organs internally is largely asymmetrical. Therefore, left side sleeping aids movement of the faecal matter. Gravity causes the faecal matter to move from the ascending colon into […]
Apr 04

Why You Must Have Small Snacks After Every Single Workout

by admin in Workouts 0 comments tags: common misconception, declining snack after workout, energy restoring carbs, fitness related goals, massive appetite, snacks after workout, trying to lose weight, workout session
After you are done with your workout, you usually fall into two of the moods – one is you want to eat as much food as you want and the other being, you shy away from it. but if you are thinking that shying away will actually benefit you then you are wrong. if you are trying to lose your weight or have fitness related goals then after every single workout you should definitely consume something in small amounts. There is a common misconception that if you skip food right after a workout session then it will actually ruin the effort you have put in to do the exercises. While some other people don’t even feel like they have enough appetite to eat anything. But the thing is that you need to eat as soon as possible because the massive appetite later is going to eat your head up otherwise. Also if you delay your meals then it slows down the recovery process thus making it more difficult for you to hit the gym the next day. The ideal thing that you can do is to eat a small recovery kind of snack within one hour of your workout session. […]
Apr 04

How to Sleep Better

by kevin in Mind & Body 0 comments
Do try to go to bed at a similar time every night. This will help the body with a routine and a sleep pattern that actually works. Furthermore, be sure to try to aim for a minimum of seven hours sleep each night. Too much sleep can also be counter-productive, if you are sleeping in excess of nine hours a day, you are getting too much sleep. If you feel you are getting too much sleep, make sure you set an alarm for waking up after eight hours. Sleep trackers are a new technology we can find on fitness watches and bands. They are very informative as they can tell you how long you have slept for, and it detects periods in the night where you were restless. Sleeping too much is detrimental to good health. On a Sunday morning when we are not working, there is a tendency to have a lie-in. Furthermore, those late nights out when you have been to a party, and you oversleep the next morning. Don’t! Although it might be tempting, too much sleep wreaks havoc with our internal clock. The following night when we go to bed, there is a strong likelihood we […]
Apr 04

Exercise to Have a Strong Core

by kevin in Workouts 0 comments
Your core muscles have a lot of influence on how your tummy looks. It’s important to keep them strong, not for getting that six pack to flaunt (women don’t do that anyway) but to have a strong core that will be a nice addition to the rest of your strengthened body parts. So, without further ado, let’s get started and have a look at some of the exercises to get that stronger core: 1. Side Balance Crunch: To perform a side balance crunch, start by keeping your left knee and the left hand on the floor with your right leg straight and slightly parallel to the left foot and the hand being straight up. Then, pull your right knee towards your torso and your right elbow towards the knee. Bring them back to the original position and keep alternating every 10-15 reps per set. 2. Oblique Reach: Doing an oblique reach might seem difficult but once you get the hang of it’s obviously quite easy. Start off by sitting with knees bent and feet on the floor. Then straighten your right leg and bring your body to a C-curve, extend your right arm whilst keeping your left hand behind the […]
Apr 04

How To Get As Much As You Can With The Elliptical Workout

by kevin in Workouts 0 comments
The one piece of fitness equipment that is the most effective is an elliptical machine. It will get your heart rate increased without the possible danger of jerky impact that can accompany running. It is great to use when burning calories is your goal and by adjusting the incline, setting and tension correctly, you will build your endurance level which building up and tone your muscles. To burn as many calories as possible with an elliptical machine, here are some tips to use: Your body size should determine the settings that are best for you. The incline you choose should force you to exert the driving force that is behind the pedaling motion and not your weight’s momentum. If you can’t keep from shifting weight while pedal cycling or you can’t keep from bending your knees, the incline is probably too high. When you don’t have the proper length for your legs, you can’t properly execute the cycling and your momentum will be used up completing the rotations, which means you are burning less calories. Increase That Range Increase the elliptical machine will make your body target different muscle groups while intensifying the calorie burn. The higher the resistance, the […]
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