Fitness is just as important as health, and in reality, fitness correlates directly
with our health. If we are not taking care of our bodies, we get sick. Here are
some great recommendations to keep fit:
53-Bicycling
When you ask many adults when the last time they rode a bike is, they
cannot answer. Although bicycling is a favorite pastime, many adults do not
take advantage of this great option for exercise. Not only does bike riding
exercise the body and build a stronger cardiovascular system, it allows you
to get out and enjoy nature, fresh air, and see new sites.
54-Jogging or Walking
Both jogging and walking are GREAT ways to get fit. Not only do they tone
the muscles, relieve stress, create a healthier heart, and improve lung
capability, they make you look wonderful, which in turns helps you get
excited about doing other exercise for fitness.
55-Swimming
Swimming is an excellent way to get into and stay in shape. If you do not
own a pool, many high schools have aquatic centers, or there is always the
YWCA or YMCA, or your local gym. Many offer water aerobic classes that
will help you tighten your body, lose weight, and get a good overall workout.
56-Tennis Anyone
Tennis is not only a fun sport, but also a great way to exercise. You do not
have to be a Venice Williams to play; in fact, you do not even have to be
good. Just running after the ball alone will help get you into shape. This is
a great way to strengthen your cardiovascular system and lose weight. You
can find tennis courts in just about every city and if you would like to play
but have no idea how, lessons are reasonable.
57-Dancing
Dancing is so much fun and whether you enjoy a slow, Ballroom dance or a
nightclub packed with people all moving to heart-pumping techno, as long
as you are moving, it really does not matter what type of dance or music.
The whole idea is to move your body. Dancing has long been
recommended as an avenue to fitness.
58-VCR
If you have a VCR or DVD, rather than just using it for your favorite comedy
or action-packed movie, try sticking in some good workout tapes. Even
taking 15 minutes every day to workout will get you started. Try that for two
weeks and you will be surprised at the results. Once you see that 15
minutes a day makes a difference, you will be encouraged to increase the
time spent.
59-Abdominal Crunches
While you may not end up with a washboard stomach, you can do some
things to get your abdomen in better shape. Crunches have long been a
favorite for many athletes for the very reason that they work. Lying on your
back with knees bent, keeping feet flat on the floor, cross your hands
across your chest and then curl your torso, rolling from your sternum toward
your hips. Do this slowly and start out with a set of ten crunches in three
reps. In other words, do ten crunches, wait a minute, do ten more, wait a
minute, and then do the final ten. As you get accustomed to these, you can
increase both the number of sets and reps.
60-Squats
Squats are excellent for glutes, hamstrings, quads, and calves. With your
feet standing firm and spread apart about two feet, bend your knees
slightly. Then, very smoothly, you will squat toward the floor without going
all the way down. This usually takes some practice but within a short
period, you will enjoy the benefits.
61_Tricep Press
Having firm arms is something that many people focus on when exercising.
For an Overhead Tricep Press, standing on the floor with your feet about
two feet apart, knees slightly bent, you will extend your arms over your
head. Keep your elbows locked and then very slowly lower your hands
behind your head. You want to do this with some type of weight, but small
weights like one to five pounds. If you do not have weights of your own,
you can hold a one-pound of vegetables, which will work perfectly.
62_Get to the Gym
Working out at home is a good option and for some people, they are
committed enough to actually make it work. However, for the majority of
people wanting to get into shape, the inspiration, competitiveness, and
encouragement received from working out in a gym is the way to go.
Although it will require a small investment, make the decision to find a gym
that offers state-of-the-art equipment, qualified staff, and fun classes where
you can enjoy working out.
63_Eat More
Before you get too excited, understand that when you eat, it is not how
much you eat, but what you eat. If you find that getting fit and eating less
food is too hard, add more of the right food into your diet. Great options
include an orange, hard-boiled egg, small broiled chicken breast, and fresh
vegetables such as carrots, celery sticks. If you have a craving for
something sweet, many delicious options are available such as Weight
Watchers cheesecake or Chocolate ةclairs. Getting fit does not mean total
deprivation.
64_Network at the Gym
Getting to the gym is a great way to get fit. However, there are other
benefits to going to the gym. You will have the opportunity to expand your
social ring by making new friends, all working to get fit just like you. This
will provide needed encouragement, which in turn helps you to stay
motivated.
65_Tight Muscles
In addition to a good aerobic exercise, you should add weight training in,
which will help balance out the fitness routine and provide you with the best
results. If you are not sure where to start, a professional trainer can help
get you started on a healthy program.
66_Heat Therapy
Using heat therapy is a great way to reduce long-term effects or injury for
overworked muscles. If you have sore muscles and joints, use heat to help
increase blood flow, relieve muscle spasms, and increase joint mobility.
67_Before it’s a Problem
Instead of taking an injury through rehabilitation after it is an injury, why not
rehab before. You can actually take preventative measures before you
indulge in a sport or activity by ensuring you stretch properly. This will help
strengthen as well as stretch muscles, which in turn, helps reduce
unnecessary injuries.
68_Running in the Sand
If you live in a geographical area, where you have the luxury of sandy
beaches, and if you are in the process of rehabilitating your knees, ankles,
and even some injuries to the back, you should avoid running in the sand
during this time. The reason is that running on sand actually produces
greater force on the joints.
69_Quick Energy
Listen to your body. If you find that you are dragging, eat the right foods
that will give your body the energy needed and are healthy. Examples of
these foods include carrots, rice cakes, breakfast cereals, bananas, and
potatoes.
70_Quality Matters
While finding that great bargain on poorly made running or training shoes
may be tempting, it would be far better to put your workout on hold for a
couple of weeks while you save the money needed to purchase a good
pair. That does not mean you have to pay a fortune, but always ensure you
are working out with the proper shoes. Wearing shoes that have a poor
design or poor durability can actually cause injury.
71_Get Ready to Run
Before any workout, always warm up. If you are a runner, before you go
out for your actual run, take two to five minutes to jog in place to prepare.
You will find that you have a better run.
72_Increased Protein
Many diets of today’s society pull you back and forth, one telling you to eat
more protein, and one less. The fact is that if you are not exercising as
much as you used to or if you are exercising heavily, your body could in fact
need more protein than what the RDA recommends. The good balance for
either scenario is 50% to 60% carbohydrates, 20% to 25% protein and 20%
or less of fat. If you stick with this equation, you will benefit.
73_Asthma and Exercise
If you have asthma and love to exercise, it is important to keep your inhaler
with you. However, if for some reason you forget, remember that caffeine
can provide temporary relieve of bronchial constriction. If you do not have
asthma but after years of running, you develop breathing problems, you
could be suffering from “Exercise Induced Asthma”, which should be
mentioned to your physician.
74_Resistance
The next time you work out try adding some resistance to your routine. You
can use special rubber bands or other devices designed specifically as a
way to help you with isometrics, thus get better results.
75_Taking a Break
If you are actively involved in a workout regimen but you are getting ready
to go on vacation for two weeks or have an extra heavy workload for your
job over the next couple of weeks, instead of just stopping your routine
completely during that time, just cut back. Even reducing your workout by
50% will give you the break you need but also make it much easier to get
back to full speed than if you just stopped altogether.
with our health. If we are not taking care of our bodies, we get sick. Here are
some great recommendations to keep fit:
53-Bicycling
When you ask many adults when the last time they rode a bike is, they
cannot answer. Although bicycling is a favorite pastime, many adults do not
take advantage of this great option for exercise. Not only does bike riding
exercise the body and build a stronger cardiovascular system, it allows you
to get out and enjoy nature, fresh air, and see new sites.
54-Jogging or Walking
Both jogging and walking are GREAT ways to get fit. Not only do they tone
the muscles, relieve stress, create a healthier heart, and improve lung
capability, they make you look wonderful, which in turns helps you get
excited about doing other exercise for fitness.
55-Swimming
Swimming is an excellent way to get into and stay in shape. If you do not
own a pool, many high schools have aquatic centers, or there is always the
YWCA or YMCA, or your local gym. Many offer water aerobic classes that
will help you tighten your body, lose weight, and get a good overall workout.
56-Tennis Anyone
Tennis is not only a fun sport, but also a great way to exercise. You do not
have to be a Venice Williams to play; in fact, you do not even have to be
good. Just running after the ball alone will help get you into shape. This is
a great way to strengthen your cardiovascular system and lose weight. You
can find tennis courts in just about every city and if you would like to play
but have no idea how, lessons are reasonable.
57-Dancing
Dancing is so much fun and whether you enjoy a slow, Ballroom dance or a
nightclub packed with people all moving to heart-pumping techno, as long
as you are moving, it really does not matter what type of dance or music.
The whole idea is to move your body. Dancing has long been
recommended as an avenue to fitness.
58-VCR
If you have a VCR or DVD, rather than just using it for your favorite comedy
or action-packed movie, try sticking in some good workout tapes. Even
taking 15 minutes every day to workout will get you started. Try that for two
weeks and you will be surprised at the results. Once you see that 15
minutes a day makes a difference, you will be encouraged to increase the
time spent.
59-Abdominal Crunches
While you may not end up with a washboard stomach, you can do some
things to get your abdomen in better shape. Crunches have long been a
favorite for many athletes for the very reason that they work. Lying on your
back with knees bent, keeping feet flat on the floor, cross your hands
across your chest and then curl your torso, rolling from your sternum toward
your hips. Do this slowly and start out with a set of ten crunches in three
reps. In other words, do ten crunches, wait a minute, do ten more, wait a
minute, and then do the final ten. As you get accustomed to these, you can
increase both the number of sets and reps.
60-Squats
Squats are excellent for glutes, hamstrings, quads, and calves. With your
feet standing firm and spread apart about two feet, bend your knees
slightly. Then, very smoothly, you will squat toward the floor without going
all the way down. This usually takes some practice but within a short
period, you will enjoy the benefits.
61_Tricep Press
Having firm arms is something that many people focus on when exercising.
For an Overhead Tricep Press, standing on the floor with your feet about
two feet apart, knees slightly bent, you will extend your arms over your
head. Keep your elbows locked and then very slowly lower your hands
behind your head. You want to do this with some type of weight, but small
weights like one to five pounds. If you do not have weights of your own,
you can hold a one-pound of vegetables, which will work perfectly.
62_Get to the Gym
Working out at home is a good option and for some people, they are
committed enough to actually make it work. However, for the majority of
people wanting to get into shape, the inspiration, competitiveness, and
encouragement received from working out in a gym is the way to go.
Although it will require a small investment, make the decision to find a gym
that offers state-of-the-art equipment, qualified staff, and fun classes where
you can enjoy working out.
63_Eat More
Before you get too excited, understand that when you eat, it is not how
much you eat, but what you eat. If you find that getting fit and eating less
food is too hard, add more of the right food into your diet. Great options
include an orange, hard-boiled egg, small broiled chicken breast, and fresh
vegetables such as carrots, celery sticks. If you have a craving for
something sweet, many delicious options are available such as Weight
Watchers cheesecake or Chocolate ةclairs. Getting fit does not mean total
deprivation.
64_Network at the Gym
Getting to the gym is a great way to get fit. However, there are other
benefits to going to the gym. You will have the opportunity to expand your
social ring by making new friends, all working to get fit just like you. This
will provide needed encouragement, which in turn helps you to stay
motivated.
65_Tight Muscles
In addition to a good aerobic exercise, you should add weight training in,
which will help balance out the fitness routine and provide you with the best
results. If you are not sure where to start, a professional trainer can help
get you started on a healthy program.
66_Heat Therapy
Using heat therapy is a great way to reduce long-term effects or injury for
overworked muscles. If you have sore muscles and joints, use heat to help
increase blood flow, relieve muscle spasms, and increase joint mobility.
67_Before it’s a Problem
Instead of taking an injury through rehabilitation after it is an injury, why not
rehab before. You can actually take preventative measures before you
indulge in a sport or activity by ensuring you stretch properly. This will help
strengthen as well as stretch muscles, which in turn, helps reduce
unnecessary injuries.
68_Running in the Sand
If you live in a geographical area, where you have the luxury of sandy
beaches, and if you are in the process of rehabilitating your knees, ankles,
and even some injuries to the back, you should avoid running in the sand
during this time. The reason is that running on sand actually produces
greater force on the joints.
69_Quick Energy
Listen to your body. If you find that you are dragging, eat the right foods
that will give your body the energy needed and are healthy. Examples of
these foods include carrots, rice cakes, breakfast cereals, bananas, and
potatoes.
70_Quality Matters
While finding that great bargain on poorly made running or training shoes
may be tempting, it would be far better to put your workout on hold for a
couple of weeks while you save the money needed to purchase a good
pair. That does not mean you have to pay a fortune, but always ensure you
are working out with the proper shoes. Wearing shoes that have a poor
design or poor durability can actually cause injury.
71_Get Ready to Run
Before any workout, always warm up. If you are a runner, before you go
out for your actual run, take two to five minutes to jog in place to prepare.
You will find that you have a better run.
72_Increased Protein
Many diets of today’s society pull you back and forth, one telling you to eat
more protein, and one less. The fact is that if you are not exercising as
much as you used to or if you are exercising heavily, your body could in fact
need more protein than what the RDA recommends. The good balance for
either scenario is 50% to 60% carbohydrates, 20% to 25% protein and 20%
or less of fat. If you stick with this equation, you will benefit.
73_Asthma and Exercise
If you have asthma and love to exercise, it is important to keep your inhaler
with you. However, if for some reason you forget, remember that caffeine
can provide temporary relieve of bronchial constriction. If you do not have
asthma but after years of running, you develop breathing problems, you
could be suffering from “Exercise Induced Asthma”, which should be
mentioned to your physician.
74_Resistance
The next time you work out try adding some resistance to your routine. You
can use special rubber bands or other devices designed specifically as a
way to help you with isometrics, thus get better results.
75_Taking a Break
If you are actively involved in a workout regimen but you are getting ready
to go on vacation for two weeks or have an extra heavy workload for your
job over the next couple of weeks, instead of just stopping your routine
completely during that time, just cut back. Even reducing your workout by
50% will give you the break you need but also make it much easier to get
back to full speed than if you just stopped altogether.
76_Exercise and Summer
Exercising outdoors can be refreshing and fun but it can also cause
problems if you do not follow some simple rules. Make sure you are
drinking enough water, about 16 ounces every 30 minutes, before, during,
and after exercise. Some sports drinks such as PowerAid and GatorAid
have special ingredients that help replenish fluids to prevent dehydration.
77_Be Realistic
It would be great to be able to jump right into a hard workout, feel great, and
see instant results. However, it is important to be realistic about several
things. First, you need to understand that you more than likely will not (or
should not) start out with a hard workout if you have not been in a regular
exercise routine. Start out slow and do not set yourself up for failure by
expecting miracles overnight. Getting fit takes time and with commitment,
you will reach your goals.
78_Envision Success
Try to envision how great you will look and feel once you get in shape. If
you can, find a picture of someone that has the same body type and pin it
up where you can look at it every day to help you see the same results you
too can reach with hard work and time.
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