Browse Month: August 2016

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How to Take Measurements Body

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Why to track the progress of training is important to measure not only the weight of the body, but the shoulder straps, waist and core muscles. All about how to make the measurement.

How to evaluate the result of training?

Most often to evaluate the success of strength training using conventional scales, with a certain periodicity comparing your weight. If the weight does not change, many are upset, considering that there is no progress.

This method is not accurate because it is impossible to say, due to which weight has increased or decreased – at the expense of muscle, fat, or even water. In addition, remember that different formulas of the “ideal weight” is simply useless.

Why do I need to do measurements

Measuring the volume of his body – a much more accurate way to evaluate the effectiveness of training. Use the measuring tape you are measuring girth of the chest, waist, arms and legs to see if there is progress in the growth of muscles.

If you are doing hard and eat, but a few months does not commit changes the basic measurements of the body, it is said that the training program should be changed. Even if the total weight of the body increases.

How often should I take measurements

Measurement of body girths enough to spend time in a few weeks. If you make such measurements more frequently than once every two weeks, you may not notice a significant difference in numbers, as the muscles do not grow as fast.

The basic rule of measurement of body girths is that these measurements should be carried out as the same, measuring in the same place, as well as trying to measure as objectively as possible, without deceiving himself.

How to take measurements

Take measurements of the body in the morning right after using the toilet. Measurements at the end of the day is not quite correct, as there may be a slight swelling of the feet, as well as an increase in body weight due to ingested food during the day.

It is not recommended to take measurements immediately after strength training when the muscles increase in volume due to blood flow. Such measurements are more self-deception than fixing your real result.

What are the places to measure muscle?

First, you need to measure your weight. Second, grasp the shoulders, chest and waist – chest is measured at the level of the nipple during inspiration, the waist at the navel through normal breathing. Third, the need to measure the core muscles.

Biceps measured without muscle tension at the widest point when bent hands, forearms – with a clenched fist with the middle arm, thigh – sitting in the middle legs, calves – standing on his toes, and centered. Additionally, neck girth measured.

Rules of strength training for teenagers 14-16 and 16-18 years. All about how you can use the operating weight and what exercises are allowed.

How to take measurements?

Try not to strain your muscles during measurements and do not make too big breaths when measuring the circumference of the chest and waist, trying to increase the volume of the breast and fix a large number. Objectivity is more important.

Of measurements to be used as a measuring tape and a simple strip of paper without divisions – in this case, you first fix the girth, and then shoot the measurement ruler. The latter method is more objective.
How to measure the levels of fat?

An important part of the body measurement – measurement of body fat. The measurement of this level will show, due to what is set or reduce your weight – due to muscle or fat tissue.

To measure the level of fat in the body can be used as a mechanical device (such as a plastic clip – calipers) or special electronic instruments or scales with body composition analyzer.

Measurements of parameters of the body – the main way to assess the progress of strength training. Necessary to fix the weight, body fat percentage, girth shoulders, chest, waist, hips, and biceps circumference, upper arm, thigh and calf.

Muscular Man Lifting Some Dumbbells

5 Effective Ways to Lose Wight

Muscular Man Lifting Some Dumbbells
Muscular Man Lifting Some Dumbbells

Being overweight is now a big problem for many people. And if we take into account the fact that one in six people on our planet has a problem with being overweight, it becomes clear why the question “How to lose weight?” Is so relevant now.

Here are five effective ways to exercise to combat obesity.

1. Biking racing

Cycling – this is one of the best ways to bring almost all groups of muscles in tone. Start standing with short biking trips, over time, add the ride, new routes and load level. Thus you combine a relaxing trip for himself with good workouts.

2. Running downhill

This run will help you get the perfect figure, devoid of unpleasant body fat. Before each race should be carried out 15 minute workout to warm up the muscles. If you are unable to go outdoors, then you can do it on the treadmill at the gym, after setting it to rise 10%.

Then move on to sprint for 20 seconds, then slowly start to slow down. Repeat this series of 8 times to achieve the best results. Recommend that you include a workout into your schedule once a week.

3. Exercises with dumbbells

Exercises with dumbbells help burn body fat. For best results, include in your training exercises with weights 4-5 times a week 4. And soon you’ll be able to feel the result.

4. Rowing Machine

The experts on fitness unanimous that rowing machine is indispensable when it comes to burning fat. This simulator allows you to get rid of calories at a very high speed. 2-3 workouts per week on a rowing machine will not keep waiting for the result.

5. Swimming

Swimming can burn only as many calories as jogging and hiking, so it can be recommended for those who began the fight against excess weight. 35-45 minutes a day of swimming increases the rate of metabolism in the human body, as well as contribute to the rapid burning of calories. Also, do not forget that swimming perfectly formed muscular figure.

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Workout at Home Environment

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Most likely, you do not have much free time to spare, so the time you take for your home workout, you need to use to the maximum and to the best advantage.

In these exercises you will be loading the muscles of the legs, but the fat burning will occur throughout the body. These exercises will help you improve muscle tone and overall endurance.

1.Jumping with a rope

Jump rope to a high pace. Duration – 60-90 seconds. In the event that you experience difficulty while jumping rope, fit the usual jumping on the spot.

  1. Push-ups + fitball

Take the emphasis lying on his outstretched hands, and put socks on fitball. In this exercise, you will need to constantly find a balance and poise during push-ups. This technique will make even more effective push-ups. If you can not commit the socks on fitball, you can perform this exercise, resting on fitball knees. Exercise is repeated 20 times.

  1. Squats + bench + dumbbell

Take standing position, hands with dumbbells are at shoulder level. Slowly lower to that level until the thighs become parallel to the floor. Powerful movement strife back and start to squeeze the dumbbells up. Exercise repeat 15-30 times.

  1. Tilting + dumbbells

Make a forward lean to the point where your body is parallel to the floor. Decayed waist. Hands with dumbbells omitted and deployed in line. Perform pull dumbbells to his waist, while you try to keep your elbows near your body. At the top of the amplitude shalt thou finish the shoulder blades together. Exercise is repeated 15 times.

  1. Twisting + fitball

Take original position: lying on the floor. His hands behind his head. Pinch fitball between your knees bent. Simultaneously raise your legs and torso, head pull the knees. Exercise repeat 20-30 times.

All exercises should be performed serially, one after the other, making a break of 30 seconds. After a circle made of these exercises take a break 90-120 seconds. Embarking on a new phase of these exercises. Accomplish this just an exercise 2-3 times.

Weight Dumbbell choose so that during the last repetition you felt the most weight.

The regularity of workouts per week – 3-4. And just one month.

Increase the intensity and the operating weight Regulate yourself.

This set of exercises will help your body to gain more relief forms, and prepare the muscles for functional training hard in the gym.

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Punching Bag In Addition To Cardio

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Just do not forget the gloves. Knocked off hands in the blood of course look manly, but not always. And there is no need to learn to bandage your hands – special bandages, gloves can now be bought. And on top of them put on boxing gloves. And the battle!

Further the small induction training for training with a boxing bag.

Determined with weight

Pick a weight that after each punch bag is not much swayed because a strong swing indicates that the weight is too small. Remember that a good workout can be considered as such only in the event that during the attacks bag hangs straight, almost rocking.

Take a proper footing

The bag must be of you at arm’s length. Next, accept boxing stance: the left foot should be in front, right foot placed on a step back and a half-step to the right. The legs bend slightly at the knees, body weight is uniformly distributed on both feet, but the right leg should be a little more loaded.

Hit with full force

You have to aim at the middle of the bag. If nanesesh side impact, it will lead to loosening or unwinding of the bag. After the strike, immediately return immediately hand to the starting position. Pumps alternately jab (long straight punch “front” hand), crosses (direct hit “back” hand), hooks (side impact). Combination of punches: jab, cross, jab-cross-hook, jab-cross-hook.

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This may be a measured 10-minute workout or a more intense version – 5 of rapid approaches for 3 minutes with a break of 30 seconds. If you this is not enough and you want to do your cardio intense, it breaks jump on the rope.

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How to Burn Fat

 

d9f325de8f27e84a90fa9d7fd99ffe8fThis article about how men fight obesity, and, in particular, with the fat on the stomach.

But before we start talking about the fight against fat, is to deny the most popular myth: in fact, twisting or any other exercise for the abdominal muscles are not able to burn fat in this area. Local burning fat is physically impossible.

Burn a twisting belly fat?

Human physiology research shows that despite the fact that the working muscle does use energy as a box next to her adipose tissue, thirty minutes of twists at the press burn only 0.05 g. fat (1).

The mechanism of action of exercises to get rid of the fat a bit different – with aerobic exercise the body learns to use internal reserves of energy, gradually increasing the number of capillaries in the adipose tissue, which causes it to burn.

Three different types of fat

Obviously, the number of capillaries can not be increased indefinitely, and this strategy works only up to a certain point and a certain type of fat. That’s why many easily lose weight first, but it’s hard to make that relief stomach.

In fact, the fat in the adult human is not the same, and relates to one of the three essentially different types of internal fat, subcutaneous fat, fat determined gender. And for each of them requires its own strategy of struggle.

Internal fat

As the name implies, the internal (visceral) fat is stored primarily in the abdomen, forcing stomach forward. The more complete person, the more he has such fat. It is the fat gives the figure of fat people apple-shaped.

To combat the fat cardio is most effective. All those who claim that dramatically lost weight from running, got rid of in the first place from the internal fat. If you are able to pull the belly, then you have quite a bit of the fat, and the run will not help you (3).

Subcutaneous fat

Approximately 40-60% of the total fat in the body falls on the subcutaneous fat – the same soft fat, which can be touched through the skin. On subcutaneous fat aerobic exercise influence to a lesser extent, except they require and diet with reduced calories.

On average, you can get rid of 400-700 g. such fat per week (4), which is equivalent to 500-900 in shortages kcal per day. The body can not burn that fat faster, and if you lower the calorie stronger, you’ll lose in the first muscle, not fat.

How to measure the level of fat in the home? Tips, Tricks, and tables.

The fat in the abdomen and thighs

The third type of fat – fat, defined gender, and being men in the abdomen and back. The fight with the fat is relevant to those who have less than 10% body fat, since it is obvious that you can not lose weight on my stomach, remaining fat.

Unfortunately, it is this fat is the most problematic, because the body uses it as a last resort, after getting rid of the internal and subcutaneous fat. Strategy for dealing with the fat comprises a total solution.

Lose weight once for life?

It should also be noted that, contrary to popular belief, the number of fat cells is not incorporated genetically, and the body is quite capable of creating new fat stores (2). Unfortunately, after that fat cells are virtually die off, and remain forever.

In fact, adipose tissue resemble a sponge – you can lose weight and “drain” the fat cells, but you always have to maintain a diet and engage in exercise, as these same fat cells very quickly again to restore the previous volume with overeating.

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Sports Massage

 

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A huge number of magazines and websites write about the health of that there are many different massage techniques with which you can easily get rid of body fat, for example, anti-cellulite massage or modeling.

Most often, there is a vague explanation that describes that this massage “breaks” the fat cells, causing fat “leaves”, the volume of the body are reduced and the skin becomes smooth and elastic “only” 10-12 sessions.

Effective if modeling massage?

In fact, there are no studies that a variant of massage – both manual and hardware – can affect body fat (1). In addition, even the idea contrary to the physiology of the human body.

If the mechanical action could “break” the fat cell, the intensity of this impact would have had more harm than good. In fact, the yield of free fatty acids from fat cells and only affect hormones hormones.

How to burn fat?

Simplified mechanism of burning fat is as follows: under the action of adrenaline and a number of similar fat cell hormone releasing it contains free fatty acid (FFA), which carries the blood flow to the liver where they are processed into energy.

The hormone insulin response to eating carbohydrates or proteins, are quite blocks the action of adrenaline, and allows the cell to produce free fatty acids. In addition to burn body fat must be in need of energy which the load means.

Vibrating belt

In contrast to the manual massage, which, while not able to get rid of fat, but has a number of advantages (including the removal of toxins from the tissues and excretion of excess fluid), and vibrating belt massager can seriously harm your health.

There are cases when the active use of these zones has led to a decrease in muscle tone of the abdominal and body, causing internal organs are affected by unnecessary vibration (2). Never use such devices.

Sports massage for muscle growth

Despite the fact that with the help of massage can not get rid of the fat, the importance of massage for muscle growth no one denies. Sports massage can really speed up recovery after strength training.

In fact, sports massage technique similar to conventional methods, hygiene, and the main difference lies in the activity of impact (3) – Sports massage can be even more painful, especially if you perform it often.

Why sauna negatively bad for muscle growth? Advice on how to complete the exercise, and all the benefits of a contrast shower.

Advantages and benefits of massage

The main benefit of sports massage is that when it is carried out detoxification of muscle tissue after training and the accumulated lactic acid, which causes a burning sensation and pain usually is released and utilized by the body.

When blood flow is improved tissue massage that positively affect both their permeability to oxygen, and the assimilation of nutrients, and primarily of protein. In addition, massage relaxes and lowers cortisol – stress hormone (1).

How often need a massage?

Perfect to combine high-intensity training on basic program and a weekly sports massage performed for about an hour. It is best to plan for the weekend hardest workout and immediately after to go for a massage.

Just after the first session, you will notice that your muscles will recover much faster and will decrease the pain the next day after a workout. All of these factors, of course, will next train more effectively.

Massage is not able to burn fat and redistribute it to the body or decrease the number. Regular sports massage significantly speeds up recovery and, therefore, muscle growth. But before any massage is recommended to consult a doctor.

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The Secret to Fitness in the Bedroom

 

body-image-and-bodybuilders_02Sleep is the forgotten factor in good fitness; only 10 per cent of Canadians consider it critical TORONTO, Jan. 8 /CNW/ – We’re all familiar with the standard New Year’sresolution of getting more fit. And true to form, according to a new survey bythe Better Sleep Council Canada, three quarters (76 per cent) of Canadians saythey plan to improve their physical fitness in 2007. But why do so man…

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The gym and I don't workout…

Gyms love the beginning of the year; it’s when slacking members re-commit to exercising (for at least a couple of months). It’s also the time many people join the gym as one of their New Year’s resolutions. If I believed in New Year’s resolutions, I’d be one of those people. But with all the renewed energy clogging up the gym, I’d be waiting all day for a treadmill.

As a gay man liv…

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Fresh fitness: Sick of your old workout? Burning calories doesn't ……

It’s Wednesday evening at Latitude Sports Club in Methuen, and the largest aerobics studio is packed with more than 40 people of all ages and body types. Some wear baggy T-shirts and sweatpants. Some hide in the back. And some cluster confidently around the instructor. Welcome to cardio striptease class.

Led by Felipe Cordero, a body builder and personal trainer, this class is more like…

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My Turn: Doing backbends for a permit…

I am writing this letter to inform the public and the businesses of the gross misrepresentation surrounding the development occurring at the corner of Airport Road and Highway 267 in Truckee. I wonder sometimes why rules, regulations and codes are even developed if they are not to be implemented and enforced. If there is always a way around the rules, why do we even have them?

I am speaki…

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NEW YORK — Shares of fitness equipment maker Nautilus Inc. jumped Monday after an analyst upgraded the stock, saying the company is less likely to miss sales estimates for the fourth quarter.

Analyst Eric Wold of Merriman Curhan Ford upgraded Nautilus stock to “Neutral,” or “Hold,” from “Sell,” as he expects the company to meet its guidance for the fourth quarter of 2006 and report …

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How to get celebrity muscle…

How many times have you wished you had J.Lo’s glutes, Madonna’s thighs or the shoulders of a football player? Now you can.

New York-based celebrity trainers have finally revealed the drills they use to get their famous clients in top form.

Celebrity or not, consistency is the best way to tone up. “The biggest success stories that I’ve seen are those people that have a good plan …

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S&M: Getting to know you…

Okay, admit it. We all lust after that perfect, sexy body — which is why, year after year, the No. 1 New Year’s resolution is this: Join a gym, work out and get buffed.

It’s a great goal, because being physically fit not only reduces stress, but can muscle up our state of mind to lead to success, and more earning power.

But, here’s a warning: Unless you get financially fit, too …

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Even in winter, it's easy to find heights to climb Away Up, up and…

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Even in winter, it’s easy to find heights to climb Away Up, up and

NEW YORK — It’s January and your favorite climbing mountain is covered with ice.

But that doesn’t mean you have to wait for the spring thaw to scale impossible angles. Indoor climbing has gotten so popular that you can do your Spider-Man routines just about anywhere — at home, school, the gym, t…

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US: Reebok named supplier for US Army All-American Bowl…

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Sports goods provider Reebok has been appointed official cleated shoe and performance apparel supplier of the 2007 US Army All-American Bowl.

Reebok will supply footwear, performance wear, practice wear, headwear and gloves for all player…

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Movement for the Millennials…

CHARLES TOWN � Step into Valerie Dudash’s fitness lab at Charles Town Middle School, and all thoughts of gym being a class to dread fly right out the window.

With a climbing wall, skateboards, mountain bikes and Dance Dance Revolution video game station, gym is not just about uniforms, dodgeball and the unclimbable rope. Dudash’s cool alternatives to the usual gym staples just might be …

BEAST Mode Is ON

Schools Get Funds For Fitness

 

BEAST Mode Is ON
BEAST Mode Is ON

PORTSMOUTH — Promoting health and fitness just got a little easier for 10 Seacoast schools.

The Foundation for Seacoast Health and Portsmouth Regional Hospital presented $9,619 to seven schools in New Hampshire and $8,997 to three schools in Maine on Wednesday afternoon.

The hospital and the foundation agreed to match the money raised by each school at a Run, Pedal and Paddle event…

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What's going on…

�BOOKS & BITES, 2 p.m., Community Bookstore, 149 W. Gray St., Elmira. Informal book discussion on books recently read. Open to all. Hosted by the Elmira-Corning Branch of the American Association of University Women. Free. 737-7255.

�”TALKING” WITH BABIES WORKSHOP, 1:30-3:30 p.m., Elmira Fitness Center, 828 Erie St., Elmira. Learn one hundred signs to use with your baby in workshop held t…

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Trustees OK SIUE plans for 25 years…

Back to Home > News > Saturday, Jan 13, 2007 Local Posted on Sat, Jan. 13, 2007 email this print this reprint or license this

The SIU Board of Trustees approved their vision for Southern Illinois University Edwardsville during the next 25 years at a meeting Thursday.

The second stage of the Edwardsville campus’ Facilities Master Plan, which identifies areas for future developments,…

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Get your hands off my elliptical machine…

It’s a new year and I’m supposed to be thinking positively, turning a new leaf and generally snapping out of my morose self-absorbed funk. But, then again, it is January — a month that makes me grumpy. Grumpy and lumpy. And when I’m feeling this way, I like to go to the gym. The same gym I’ve been going to for almost six years now.

I am not ashamed to admit it: I am a regular “gy…

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Introducing … Cindy Albert and Dawn Antosy…

Mother and daughter Cindy A. Albert and Dawn M. Antosy.

Occupation: Cindy: Florist with Sam’s Club, Temple; Dawn: Decorator with Sweet Street Desserts, Reading.

Cindy: I began to exercise in October 2005. I was tired of fad dieting. My blood pressure was up, my cholesterol was high, and I was tired of using pain medication for my arthritis. I also wanted to lose weight and feel bet…

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Wellness scholarships sit on shelf…

Back to Home > News > Saturday, Jan 13, 2007 Nation Posted on Sat, Jan. 13, 2007 email this print this reprint or license this GERRY MELENDEZ/GMELENDEZ@THESTATE.COM Betsy Williamson swims laps in the pool at the Drew Wellness Center on Harden Street. More photos

The city has handed out only 11 of 93 membership scholarships since Columbia’s $7.7 million Drew Wellness Center opened a year …

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The Monitor�s Know-it-All: Janette Acosta, director of Power Kids Gym…

The Monitor’s Know-it-All: Janette Acosta, director of Power Kids Gym

Name: Janette Acosta – Director of “Power Kids Gym” at 600+ GymSpa

Area of Expertise: At 600+ GymSpa we have fully experienced staff. My colleague, Sergio Villarreal, a kinesiology major at University of Texas-Pan American, and I have a background of working with youth for six years.

What she knows: D…

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Seton Hall Unveils New Fitness Center…

President Monsignor Robert Sheeran, Executive Vice President for Administration Sister Paula Marie Buley, Director of Athletics and Recreational Services Joe Quinlan and student government president Phil Carpentier each cut the ribbon marking the official opening of the facility.

“We thank God for this room, it is a part of a great university community,” Monsignor Sheeran said…

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Could Sears Holdings Corp. be a baby Berkshire Hathaway in the making?…

Could Sears Holdings Corp. be a baby Berkshire Hathaway in the making?

Last semester my history professor and I used to stay after class and discuss the market. One discussion between my professor and I prompted her to ask me what stocks do I like right now? I mentioned Sears, and needless to say her reaction was not one that I had hoped for. It struck me right away that she was not up to…

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New fitness centre to open Saturday…

As people throughout Greater Victoria follow through on New Year’s resolutions to get in shape, many of the region’s fitness centres are bustling with activity. However, even the exercise industry has to keep fit and change with the times to stay on top of its own game.

That’s exactly what’s happened to the fitness facility at the Pearkes Recreation Centre, just behind the Tillicu…

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Fitness Equipment Blog

 

c649985f746f08092709f5f8061799eaFORT OGLETHORPE — The Rock Fitness Center, which will be the largest fitness facility in Catoosa County and is owned by Rodney Waters, is a $3.5 million project that has been under construction since June.

“In the fitness industry, it’s everything you want,” he said.

The center, which is scheduled to open soon, will have separate locker, lounge and shower are…

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Fitness gear is just the ticket…

Local News National News World News Weather Local News Home Photos Fiona Goodall Jason Oxenham Marcia Jessen Mike Knott Jason Dorday James Madelin Photos Home Franklin & Coromandel News Sport Farming Franklin & Coromandel Home Newspapers STUFF Waikato Times Taranaki Daily News Manawatu Standard The Dominion Post The Nelson Mail The Marlborough Express The Press The Timaru Herald The Southla…

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MedX, Sports Specific Systems, Woodway, and Sci-Fit Launch Tour ……

“It is great to see that the leaders in Strength, Flexibility, Core and Cardiovascular exercise are joining the experts in golf performance to focus on helping golfers play better, pain-free golf,” said Wiren. “I have been preaching for years that the right exercise will not only improve distance and accuracy, but will allow golfers to continue playing the game they love for years.”

The part…

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Technology mixes entertainment with exercise…

SHAPE UP WORKOUT GEAR Technology mixes entertainment with exercise

With built-in TVs, games and other gadgets, electronic fitness equipment might help you beat the workout burnout.

Welcome to the future, in which you can zap calories using electronics-laden cardio equipment that sends boredom to the locker room. A new generation of machines — from treadmills and elliptical trainers…

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A Successful Failure…

» Undercutting the Benefit of Blogs: Credentialing Bloggers

» The Son, The Father, The Boyfriend – What To Do? Astrology-Based Advice

I was hesitant to write this article the way I have because I know some people may misinterpret my intentions, so I will clarify them before we begin so there is no misunderstanding. My reason for writing about parts of my professional jou…

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Biotech center goes into full gear this month…

HUNTINGTON — It’s 1 p.m. on a Wednesday afternoon. First-year medical students file into Room 130 of the Robert C. Byrd Biotechnology Sciences Center, putting on light-blue lab coats and rubber gloves and settling into the lab, where later, they will peer through microscopes at slides of nerve cells from the spine.

Outside, other students are filing into fully wired lecture halls and ma…

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NEW YEAR, NEW CHINA FLEET COUNTRY CLUB…

Submitter: Arthouse PR [View Response Source PR Company Listings ] Release Date: 23-01-2007 36 views on Response Source View all releases submitted by Arthouse PR Use Response Source to send requests to all PR contacts. Submit this release to: Digg what is this?

Whether a business looking to host an important event in unrivalled surroundings or simply seeking out the right place to keep…

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Fit to Firefight: Get Past the Gimmicks…

Eating nutrient-dense foods is the key to healthy living

A recent Google search of the word “diet” revealed more than 33 million hits. How can so much information on dieting exist, when such high levels of obesity remain?

Interestingly, one of the first hits was Atkins Nutritionals Inc., which filed for Chapter 11 bankruptcy in late July. I find this ironic considering the d…

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Meredith Grows Second-Quarter Earnings Per Share 24 Percent…

Issuers of news releases and not PR Newswire are solely responsible for the accuracy of the content.

Terms and conditions, including restrictions on redistribution, apply.

Copyright © 1996- PR Newswire Association LLC. All Rights Reserved….

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Trying for �10 in 10� without a gym…

‘Sex Rules? And Love Matters!’ says this course

A Sharper Mind: Imagery, abbreviation – more tricks of the trade

Health Matters: Pumpers support group meets each month

Now accepting applications for Experienced Cath Lab Staff: Nurses, EP Nurses & Techs. Excellent salary and benefits avai…>MORE

Hospice of the Wabash Valley & Visiting Nurse Association

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Get Of The Couch! New Rescarce Says Sitting =Death

e8b5c8f1b0a0b559a77ef3d028152109overweight Recently, new studies have directly named sedentary lifestyles as a death sentence. The link between a lifetime of sitting and mortality is clearly in focus, and it’s not pretty. Obesity and resulting complications are a worldwide issue. There’s never been a better time to break free of your cubical or get off the couch. Your life may depend on it.

The CDC says that physical inactivity is the 4th leading cause of death, right up there with cancer and heart disease. The cost of dealing with obesity, and related complications like heart disease, diabetes, and stroke, is unbelievable.

Getting Started

If you’re overweight, getting started is always the hardest part. The first few weeks are not only daunting, they can be physically difficult and leave you sore and discouraged. We often refuse to accept our own limitations. Maybe you could run a mile in a few minutes when you were young, but after a few years of inactivity, that ship has sailed. Here are a few tips to get you on your feet sensibly:

Set small, attainable goals. Start by walking around the block. That’s it. You can do that. First thing in the morning, before your shower, go for a 5 or 10 minute walk around the block. It’s the coolest part of the day and it will leave you feeling energized and alert. If you exercise in the morning, you jumpstart your metabolism for the whole day. During the day, add 5 minutes here and there. Walk around the office or go outside and walk around the building. It all adds up.

Eat more fiber. Fiber cleans out your digestive system, makes you feel lighter and less bloated, lowers your cholesterol, and helps you lose weight. The weight loss associated with upping your fiber is temporary, though. What you’re doing, essentially, is *ahem* cleaning out some excess baggage. You’ll lose a few extra pounds initially, but you’ll feel better and have more energy all the time.

Join a class or group. If the thought of exercise classes with wall-to-wall mirrors so you can see all that jiggly, spandex-clad fat makes you queasy, you are not alone. Fortunately, there are other options. I favor fun ways to get exercise. How about snorkeling lessons?

When I lived in Orlando, I had an annual pass to Seaworld. It didn’t seem like work to spend half a day walking around the exhibits and going up and down stairs. I even climbed the playground ropes with the kids in Shamu’s Playground. If you don’t happen to live in Orlando, find any local attraction or theme park and make it part of your exercise routine. I also like to go line dancing at the local country bar. I’m considering swing dance lessons at the nearest dance studio, but I would not recommend that if you’re just starting out.

Get a hobby. If you’re not quite up for intense exercise yet, consider a hobby that involves slow movement, like bird-watching or gardening. If you have a creative side, why not explore that? Build something, paint, or take up outdoor photography.

The bottom line is that exercise will save your life. It’s vitally important to get up, get out, and live better. The sooner you get started, the better your life will be.

Cindy Johnson is a 26 year old freelance writer with a passion for healthy eating and healthy lifestyle.  When she’s not writing, Cindy loves to hike in the mountains of North Carolina, where she lives with her husband, son, and a small assortment of dogs. Find out how fucoxanthin supplements can help you lose weight.