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Being in good physical condition is one of the best things that you can do to protect your health and well-being. Millions of people suffer from debilitating illnesses, such as diabetes and high blood pressure, as a result of obesity and poor physical fitness. In addition to protecting your health, getting yourself into good shape will dramatically improve your body's appearance and help you increase your confidence and self-esteem. Continue reading this article to learn several fitness tips that, if applied, will get you into terrific shape.
First things first, if you want to be healthy and fit, you must eat a proper diet. Eating a nutritious, well-balanced diet gives your body all of the nutrients that it needs to function at an optimal level and will help you to lose any excess weight that you may be carrying. Eat tons of vegetables and concentrate on eating slow-digesting complex carbohydrates, such as whole grains and oats, along with sources of lean protein, such as tuna fish, chicken breast and egg whites. Keep yourself properly hydrated by drinking plenty of pure water, at least eight glasses every day. By replacing other beverages in your diet, like soda pop, fruit juice and alcohol, with water, you can lose fat and increase your health and fitness. It is a simple thing to do that will pay major dividends.
Once you get your diet in check, it is crucial that you begin an exercise program. Regular aerobic exercise will improve your heart's health, help you lose weight and increase your emotional well-being. The key to exercise is finding an activity that you enjoy. If the idea of going to the gym makes you sick to your stomach, try taking a dance class, going swimming or playing a fun team sport. Remember, little things count. Something as simple as a regular evening walk can go a long way towards improving your fitness.
Do not neglect strength training. Strength training will help to shape your body and keep you strong. Weight lifting, if performed properly, is great for people of all ages. Don't be intimidated and don't worry that you will all of a sudden look like a giant bodybuilder; that will not happen. Strength training is especially important for older individuals, as weakness and ill-health brought on by old age can lead to a loss of functional ability and independence.
Get yourself a workout partner. Getting in shape is much more fun if you have someone to share the experience with. An exercise partner, in addition to making the experience more fun, can provide you with motivation and inspiration when you are down, and you can do the same for him or her. If you have kids, get them on the fitness bandwagon and take them for a walk to the park or just run around the house with them.
Getting in shape is not easy, but it isn't as difficult as you may think. Apply the advice contained in this article to your life and enjoy the benefits of being physically fit. Good luck!
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Are you having trouble getting in shape because you just can't seem to stick with an exercise routine? Do you keep resolving to get fit and healthy, but always give up after a few weeks or months? Well, now is the time to kick those bad habits and develop new ones that will let you get the body of your dreams. The great advice in this article will teach you how to look and feel your best with amazing ease.
Too many people fail to reach their physical potential because of negative self-esteem. They feel as if they are just not worth it, or they give up too soon because they assume that they can never achieve their goals. If these feelings are holding you back, you need to learn to get rid of these negative emotions. Remind yourself regularly that you can achieve your goals and that you are a good person who deserves to be happy and healthy. Turn this into a mantra to motivate yourself when you are working out.
Finding ways to stay motivated is key when you are trying to get in shape. Everyone is different, and different people are motivated in different ways. If you are able to stay internally motivated, that can make it easier, but some people need more external structure to keep going. In this case, finding a workout buddy or a trainer who can help keep you on task can really help. Enrolling in an exercise class or joining a sports club or team can also give you the structure you need to stay focused on reaching your goals.
You do not have to get out there and run a marathon on your first day of working out. The important thing is to get started, even if all you do is walk around the block or do two or three push-ups. Once you are started, it will be easier to keep going. There is nothing wrong with starting slow; the problem comes when you do not start at all. Try to incorporate exercise into your daily life, and soon it will become a habit that you can't live without.
Steadily increase the intensity and length of your workouts as you get in better shape. If you always do the same thing every day, you will soon plateau and stop progressing. Push yourself to work harder and do more so that you do not stall out and stop getting in better shape. Working out with a friend or buddy who you can compete against can be a great way to keep striving for higher and higher goals.
The fitter and healthier you become, the better your mood will be and the happier you will be in general. Exercise has been shown to elevate your mood and improve your overall disposition, so when you are feeling blue or down in the dumps, start working out. Go for a bike ride, take a walk, or head to the gym, and soon you will notice that you are feeling better about yourself.
The real key to getting in shape is to educate yourself about the best ways of doing so, and this article should have shown you some of those ways. Armed with this information, you can get rid of your bad habits that are holding you back. Before long, you will be in the best shape of your life!
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| Bald Eagle Mountain |
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| The Three Sisters (source) |
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| A self-made portrait of Habib Srour |
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| The Patriarch El Hage |
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Ahmad Al Safi Al Najafi |
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| Conversation |
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| The Old Bridge |
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| Rhythme |
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| Flower in a vase |
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| Artist's house |
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| Post card |
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| La boîte à images |
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| Couvent Mar Elias, Chouya |
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| Portrait |
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| The palm |
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| Road to Sidon |
When many people think of exercise, they tend to think of slogging away in a hot and sweaty gym for hours on end with no enjoyment, slow results and no other benefit. Cycling is a way of exercising and improving your cardiovascular health while getting out and about, and seeing nice countryside while you do it, and is a world away from that de-motivating gym environment. Not only can you improve your fitness, you can also lose weight by cycling. A large percentage of the UK's population are now overweight or obese, and getting on your bike can also either ensure you don't slip into this category, or help you to achieve a healthy weight.
Many people these days like to get private health insurance, and in order to get comprehensive low-cost health quotes, it is very helpful to maintain a healthy weight as insurers will charge higher premiums, or even add exclusions, to unfit or unhealthy individuals.
A particularly long or hard ride can burn hundreds, or even thousands, of calories, however you don't need to push the boundaries of your body's capability to reap the health and cost benefits. Riding slowly will still help you lose weight and improve your fitness, however the faster you go and the longer you ride for, the more energy you will use up.
Outside of keeping fit, cycles have many uses; many people who own bicycles use them purely for recreational purposes, either to cycle around their local area or hauled on the back of cars to a further flung destination. In the UK, there is the National Cycle Network, a series of routes designed with cycles in mind that criss-cross the country. These routes enable anyone with a cycle to traverse long distances without the need to constantly consult a map, and the further you go, the more exercise you will get. For those with small children, seated cycle trailers can be attached so they need not be left behind.
Cycles can also be used for day-to-day commuting and transport. On the surface, a cycle may not look like a suitable vehicle for carrying your weekly shop, however there are a plethora of cycle accessories available to tailor your cycle for whatever you need. This includes panniers which are bags fixed to the side of the bicycle; it helps to have one pannier on each side for balance. For security, locks can be used to chain your bike to a solid item such as a pipe or road sign.
Finally, cycles do not need fuel nor emit noxious fumes, and are a sustainable form of transport.
T. Robert Taylor is a cycling enthusiast and is interested in keeping healthy.
If you would like to a quote for private health care, then visit ehealthquotes.co.uk, learn more about private health insurance
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When planning exercise routines, age plays a big role in effectively designing workouts. What many don't realize though is that age doesn't affect the actual exercises to be included as much as it does the goals that should be set. While age will affect the poundage used or distances covered, of and by itself age does not include or preclude specific exercises.
What does change with age is the reasons why people are working out, and what they should expect from their continuing fitness efforts. Exercise routines for pre-teens and early teen years should be aimed at general fitness and some muscle mass gains, with less emphasis on strength training. At that tender an age the bones are still growing, so best not to make the muscles sufficiently strong to possibly inhibit that growth.
By their mid-teens and throughout their twenties, people have the optimum physiology for strength gains and building lean muscle mass. Their body's ability to produce testosterone and human growth hormone will never be greater, and those are two of the most powerful muscle-building hormones available. During these years bodies recover faster from workouts too, allowing the athletes to train that much more intensely and more frequently. That being said, it's important to counter their ego to stop them from going overboard - they need to focus on learning proper exercise form to prevent injuries that can plague them for life or injuries they might never recover from.
For those exercising in their 30's, 40's and beyond, the first issue is whether they're still exercising and have been all along, are in reasonably good shape and looking to better it or are simply out of shape and looking to get back some of the fitness they've foregone over the years. While the top bodybuilders in the world currently are in their late 30's and early forties, it's important to realize that they have, for the most part, been building their bodies non-stop since their teenage years with few or no breaks along the way. Already gifted with amazing genetics, the Phil Heaths and Jay Cutlers of bodybuilding fame are extreme cases and the bulk of the population can never, and could never have, achieved their level of lean muscle mass.
By your thirties your body has started slowing down its production and release of the hormones you want, meaning you'll need longer to recover from intense workouts and may need to try different exercise routines than those you may have used when you were younger, varying the sets, reps and weights being performed at each workout. Proper nutrition and rest become more important as you age as well, so these too need to be factored into your exercise programs. Obesity and Type 2 diabetes have both become plagues in today's society and if either affliction has caught you in its net then you'll need to watch your nutrition even more closely.
As you get into your 50's, 60's and the so-called 'golden years' there's both good news and bad news... The good news is that your body will, in the absence of most serious conditions, respond much the same way to a proper exercise routine as it did when you were much younger. Your workouts will break down the muscles causing 'micro tears' in the cells and their attached stem cells will repair the damage making them stronger and eventually larger, and your energy levels should begin to rise again. The bad news is that these changes will happen much more slowly and you'll need longer to work your way up to the level of exercise you may think you're already capable of performing. Use the wisdom and patience of age to set reasonable age-related timeframes when planning your exercise routines.
There are even very good reasons for people in their 70's, 80's and 90's to exercise with weights - progressive-resistance exercise can increase bone density, while increased flexibility and strength can go a long way towards avoiding falls and injuries and help you recover faster and more fully when they do occur. And at any age being more fit can aid your digestion and other internal bodily functions. Yes, you'll have to start off with very light weights and be very gradual in working your way to heavier poundage, but most people will find the extra energy, strength and better health will make their life much more enjoyable.
One thing is constant when creating exercise routines for people of any age - never even design the workout for yourself or a client without the person having a full medical checkup with a doctor. Many of the underlying causes of heart attacks and strokes have no outward signs, and any form of exercise routine can exacerbate those conditions and hasten injury, disability or even death if allowances aren't made when designing their workouts. Don't take anything for granted - insist on the checkup first before designing exercise routines for people of ANY age.
Keeping the above in mind, from pre-teens to centurial athletes, everyone deserves to live the best, healthiest and happiest life they can - aid them by creating age-appropriate exercise routines designed to further those lofty goals!
D. Champigny is a certified personal trainer and publisher of the Flirting With Fitness website and online magazine. You can get more health, fitness, exercise and nutrition tips from him on his Flirting With Fitness website and by following FlirtingWithFitness.com on Twitter.
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