Video of the Month

Rich Carroll

Adequate Iodine

Why We should have Adequate Iodine in Our Diet

We don’t regularly speak about iodine in our diet because we don’t require very much of it. Like the trace minerals, a small amount go a long way. The biggest issue that we can have when we don’t have adequate iodine will be thyroid malfunction, also called hypothyroidism, which happens to be an under-active thyroid. This is quite a common problem, mainly because most individuals merely do not get adequate iodine in the eating regimen.

How much Iodine do We Need?

Therefore how much iodine do you want to keep a thyroid healthy? The US recommended day-to-day allowance is 150 mcg. By comparison in Japan the daily quantity of iodine averages 2000 to 3000 mcg. Some health professionals argue that we need to be more towards the Japanese model than the doses suggested in America. It seems like years ago we had been more interested in getting sufficient iodine in our food intake, as in the those days it was essential to use iodized salt. But regular table salt has issues of its own, therefore a little later we will talk about a better option.

Also there is quite a lot of substantiation that supports that iodine is excellent for breast health for women. It’s stated that iodine could be a major cause for controlling cancers of the breast, as it is terrific at killing breast cancer cells. Also fibrocystic breast disease can be handled by consuming sufficient amounts of iodine. This would help it become clear that females should have considerably more iodine as part of their diets, perhaps double the amount as men.

Iodine Is Mainly Needed for Thyroid Dysfunction

But getting back to thyroid dysfunction, among the indicators could include dry skin, constipation, not being able to sweat, high cholesterol levels in addition to weight gain. These are generally the signs of several other maladies, but if you have them you may suspect thyroid problems.

Obtaining the adequate levels of iodine within the standard diet may be tricky, but these are a few foods to consider, especially if you wish to keep away from dietary supplements.

1. Sea salt. We mentioned earlier that table salt often is going to be fortified with iodine, and it definitely will be marked on the label that way. Yet sea salt is really a more natural way of getting enough iodine as well as several other important raw materials.

2. Kelp. Probably the best natural source of iodine is kelp along with other sea vegetables. Working in a small helping of kelp into the food intake each day will give you enough iodine for your daily needs. Since the Japanese diet is typically abundant with kelp and other sea foods it’s probably little doubt why they consume much more iodine.

3. Dairy products. Cow’s milk in addition to yogurt can be excellent sources of iodine, provided those cows have grazed on grass that has been grown in iodine rich-soil. This might be hard to determine as things stand currently. However as time goes along it will probably be mandatory to label the sourcing of these products, since it’s clear that the quality of how the cattle is fed is central to our health.

4. Fruits and vegetables grown within iodine-rich soil. Similarly to livestock, when fruits and vegetables are sourced from mineral rich soil, needless to say those nutrients will be passed on to us.

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Stationary Exercise Bike

How to Get the Most from Your Stationary Exercise Bike

Look into any health center and you will see more than one stationary training bike.  It has become one of the primary ways to improve general health, and for sound reason.  It provides a low-impact, safe and effective means to get an excellent cardiovascular exercise and technology has added numerous bells and whistles to offer you greater performance.  They first made their appearance with their earliest varieties with the creation of the gymnasticon in 1796, and their purpose was to exercise the joints.  Obviously they have come far  since that time.

Some models feature handlebars that attach to the pedals so the upper area gets work.  They can also give you feedback on heart rate, calories burned and other facts.  Some even have the choice to pedal backwards to exercise muscles never utilized when pedaling ahead.  It is an approach to working out that doesn’t put a lot of stress with the joints and does not involve erratic motions that certain health equipment may require.  Plus if you have space in your house, you’ll find many varieties that are available that make working out handy, without taking up undue amounts of room.

Two Different Styles: Upright Bikes and Recumbent Bikes

1.    Upright bikes. This looks a bit similar to a traditional road bike which has a more vertical upright posture and handle bars up front.  They offer a greater degree of variety of movement.  Individuals with osteoarthritis would find it less difficult to pedal in the frontward-leaning that may be accomplished with the upright bike.  More muscle groups will be able to become integrated, as you can get into a more standing position as well as a racing position and change-up your variety.

2.    Recumbent exercise bikes.  With these the rider is resting back into a backrest, with the legs in front of you.  This position may be more comfortable for some people, especially people who face lower back pain.  The backrest will even provide additional equilibrium.

Recumbent Stationary Bike

As a rule each type of bike is available, with your recumbent style generally more costly.  Before purchase, try out both varieties.  This can be done in any fitness club where each type is available.  If you don’t have a membership, most will offer a one-day or multi-day test for their club, so take advantage of it to undertake your testing.  Read more on

Not everybody, and most of all health trainers, are convinced that stationery bikes do much good for your fitness.  Particularly using the recumbent bikes, some people appear to be taking a leisurely journey instead of doing any meaningful exercising.  I would agree that to lean back, reading a paperback and leisurely peddling away is probably not likely to do as much to suit your needs as a stroll through a park.

Unless you get on the bike and work, you’re going to get much less from your exercise aerobically as opposed to riding a genuine bike, which requires equilibrium and overcoming obstacles such as hills.  Unless you tackle your stationary bike as a complete workout, and not as merely putting in your time, you will not collect the benefits.  You can do this by varying your resistance, going from high intensity to low and back again.  Furthermore, opt for one where you will be required to move your upper body in conjunction with the peddling.  This gives you the exercise you’re looking for.

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HIIT Cardio Training

HIIT Cardio Training for Top Cardiovascular Exercise

High intensity cardio training, also known as HIIT cardio training, is a form of aerobic exercise that is intended to improve glucose metabolism, increase fat burning as well as help overall fitness.  Such workouts will differ from standard cardio work in that they involve quick bursts of intensive work with lower intensity cardio exercise as a sort of a “rest period”.  Workouts could be as low as nine minutes or as high as twenty minutes.

Promoting glucose metabolism is important, since glucose is a simple sugar that is the main control for insulin, the central metabolic hormone.  The blood sugar level will be the most essential indication to the insulin-producing cells.  If blood sugar can be allowed to rise in time, there will be escalating damage which will take place throughout the body.  It’s believed that Hiit cardio working out if done on a frequent basis can assist in metabolizing glucose and maintaining it at controllable amounts.

HIIT Cardio can give You Results You can See

Although as important as metabolizing of glucose is for our bodies, it likely is somewhat mundane to people searching for a little more from their workout.  The majority of us are in search of results from our workouts that we are able to look in the mirror and see. There will be many experts that think HIIT exercise with the appropriate intensity will burn fat long past the workout will be over and you’re in the recuperation stage.  The claim is that you’ll be burning fat while you are watching TV later as opposed to if you had spent a greater amount of time on the treadmill at a slower pace.

An additional feature of HIIT exercise is its capacity for utilizing fast-twitch muscles.  There are a couple of kinds of muscle fibers: slow twitch and fast twitch.  Our muscle groups tend to adopt the properties required to do the exercises we perform.  A long distance runner trains with a long, steady pace, that calls for muscles that will be long, lean and slow twitch in order to transport the person for extended distances.  The sprinter is composed of fast-twitch muscles that carry more muscle mass.  During the Olympics this year check out the disparity with the two body variations: marathoner vs. sprinter.

Adjusting Our Training routines Will Keep Our Metabolism Up

Over time in our training, our bodies are going to adjust to the kind of training we follow.  Because muscle is something we want to keep our metabolism up and our weight down, we will not want our muscle mass to slim down.  Lengthy, regular aerobics will make this happen.

Of course not everybody agrees with this.  In a study it had been established that HIIT was less effective than with traditional aerobic exercise.  It found that an agenda which elicited high rates of fat oxidation in addition increased considerably insulin sensitivity.  This obviously goes in opposition to what we’re attempting to accomplish.  We will note, nevertheless, that the individuals from the study were sedentary and obese prior to the study, so there could well be a few other  factors involved.

We will stand by what the majority of professionals accept as true that this sort of interval training for most folks is going to provide many health benefits.  But also  it’s crucial that the individual should be sure they will not have health issues that could lead to more significant problems.  In other words, get a physical prior to starting.


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Best Cardio Training

The Best Cardio Training Ought to Realize these Guidelines

In order to be useful, the best cardio training will not require a great deal of your time, although it demands that you remain consistent with your workouts.  Most specialists insist a half hour to forty-five minutes each day three or four times weekly is enough.  Clearly the greater you do will provide additional benefit.  Bear in mind, it is a time commitment to offer you a longer and healthier life.

6 Points to Think about for Your Cardio

1.    The best time to start is the present.  You must have a well thought-out plan, but that doesn’t mean you must wait until it is completely formulated.  Start today to eat healthier, and if you haven’t joined a health club or purchased your working out gear yet, venture out now and ride a bike or power-walk.

2.    Change your fitness workouts.  Keep your body guessing regarding what you’re going to toss at it next.  It’ll become bored when you continually do identical stuff each day, so look to use numerous workout routines to work out the same muscle groups.  In addition, as you are able to tackle more as your strength and endurance elevate, intensify your routines.  Don’t make them longer, make them more intense.

3.    The correct time of day to work out.  If you do exercises before bedtime you might have difficulty sleeping.  The National Sleep Foundation has recommended not working out at least two to three hours before bedtime.  That elevated amount of energy that you have built up is going to stay with you that long.  When you also do weight training the same day, do it before your cardio work.

4.    Eating habits.  If you do aerobic exercise to reduce weight that absolutely does not imply you shouldn’t eat.  Fat burning cardio workouts only succeed when you fuel the body with proper diet, and working out with an empty stomach will shortcut your hard labor.  It’s essential to consume the kinds of foods you need to be eating and at the best time.  Your nutrition should come both before your workout routines in addition to following.

5.    Make your aerobic exercises fun and interesting.  How about doing some of your exercising outside?  This way you can interact with nature and inhale fresh air or just going around the neighborhood as you get the body healthier with each minute. You might make a few friends who also exercise.

When you get into a cardio program, there are a few things which you must be extremely disciplined with, like what you eat as well as the time of day you set your working out for.  But you should be creative and allow your mind run wild.  This involves the methods of exercise you use, how and where you accomplish the job, and also the way you reward yourself for a job well done.  If you allow it to be fun, being consistent over the long term will be easy.





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Cardio Training- Avert Illness, Get Weight Control and More

The Reasons Cardio Exercise Is Important

Cardio training refers to exercise routines working the big muscle groups of your body in a continuous approach to elevate heart rate.   Of the many differing types of workout routines and physical exercise we could perform, which all have their advantages, perhaps the healthiest for most people will be cardiovascular exercise.   The point should be to elevate the heart rate from 60% to 85% of the maximum heart rate capacity.  Aerobic refers to requiring oxygen, and as a result of these aerobic exercises the heart rate must elevate to distribute oxygen to these muscle groups.  Stated in a different way, one of aerobic exercises’ key jobs is to condition the heart muscle.

What are some of the normal methods to perform this?  Customary actions are running and jogging, swimming, rowing, fast walking and cycling.  The activity has to challenge your heart for a period of time, and therefore a leisurely leisurely walk wouldn’t be true aerobic training.  Whenever we refer to cardio training, we are in essence using the term interchangeably with aerobic exercise.  They are just two alternative ways of referring to the identical form of exercise.

Here Are Some Benefits of Cardio Training

Cardio Strength Training

Cardio Strength Training

1.    Weight management.  A lot more will go in the equation than simply calories consumed minus calories burned equals weight gain or loss.  Not just the quantity of what you consume, but the sort of calories you take in is a vital part of controlling your weight.  All calories will not be created alike.  That said, the equation will have quite a great deal to do with maintaining your weight, so cardio activity will definitely increase your benchmark for calories.  If you maintain other factors in control, you’ll almost surely lose weight.

2.    Prevents disease.  Because cardio training strengthens your heart and lungs, it has noticeable health values to preventing heart disease.  However recent studies have shown cardio to improve insulin resistance leading to weight gain and can slow the aging process.  Some other ways it can help our bodies will be pain reduction, lowering fatty liver, improve sleep, and the reduced hazard of colon cancer, along with others.

Possibly the best thing we could do when our bodies get older is to get heavily into cardio workouts, since it becomes one of the primary factors to remaining young.  But please, provided you are just starting out and are not in good condition, check with your doctor prior to beginning.

3.    Supplies your body an energy boost.  You may never seem full of life following exhausting cardio training, although you will get a long-term increase.  One important reason is you will be programing your system to utilize oxygen more effectively.  Any aerobics, even less intense cardio training, will help your heart and lungs to become more economical at absorbing oxygen from the blood.

4.    Relieves boredom.  The boost in energy is going to provide you with a better outlook on life, and it is not only happy chatter.  It’s concerning endorphins being released by your brain during cardiovascular exercise and that lifts your mood.  You won’t ever know how important that is until you go through it.

These are only four motives to get into cardiovascular training, and if it’s intense workouts or lower intensity all are going to transform your life.  Cardio work may be done on your own if you work more efficiently like that, or with the company of groups.  But whatever you do, put time in your schedule to do it.


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Exercise and Pregnancy- Six Benefits to Help Expecting Mothers

The Benefits for Exercise and Pregnancy

In this article we will examine exercise and pregnancy, and not just why they should exercise but cautionary factors that expecting mother must be aware of.  There is scarcely any surprise to the values of exercise to the body, as well as the mind.  From young to old, female and male, in addition to people with severe physical conditions, exercise has been proven past all reservation that the benefits it offers will be invaluable.

Lighter Exercise and Pregnancy Should Be the Norm

Exercise during this period should be light, because particularly during your first few weeks of expecting the body will be adjusting to the physical alterations that are going on.  All heavy exercises that diverts blood circulation from important areas should be averted.  Some exercises that will be suitable with pregnant women are swimming and walking, and yoga has become increasingly trendy.  Analysis suggests that prenatal yoga is harmless and will have many benefits for pregnant females and their babies.

Your Pregnancy Quick Guide To Fitness And Exercise

Your Pregnancy Quick Guide To Fitness And Exercise

Women doing resistance training has become more popular, although with expecting women it should only be done when it is not overly vigorous.  Specialists recommend exercising three to four times a week unless there may be a medical condition that prevents it.  Obviously your training agenda ought to be cleared by your physician.

These constitutes some of the reasons why you should work out during pregnancy:

1.    Weight management.  Losing weight will be less difficult to do posy pregnancy if you keep in better shape during pregnancy.
2.    Pregnancy negative effects.  Problems like headaches, fatigue, swelling and constipation become common issues with pregnant women, and reports have shown that exercise can assist in the decrease of these indicators.
3.    Decrease the risk of premature birth.  We are aware that premature birth may be decreased by 50% or greater with an exercise program.
4.    Lessen the length of labor and recovery time.  A correct workout plan will increase the expectant mother’s stamina, and that is going to assist with delivery.
5.    Health for the newborn.  Current studies have established that exercise even with women who have not been on an exercise program won’t harm the infant when executed on a moderate basis.  Research is still now being conducted regarding the effects on the child before birth, so it is a subject you must cover in detail with your physician.  Jointly you will identify what “moderate exercise” ought to be.
6.    Better mental health.  As stress and exercise will be so connected, and since the time a woman’s pregnancy can be extremely stressful, exercise will go far  for reducing that stress.

Additional Factors Concerning Exercise and Pregnancy

Additional factors to think about with exercise and pregnancy are to drink ample amounts of fluids, eat a nourishing diet and circumvent overexertion.  As at any time you exercise, listen to your body for warning warnings or alarms which tell you that something is not right.  But the majority of experts in the field assert that most women go in the direction of not exercising sufficiently instead of too much, which is the larger health risk.  So long as you train safe and use good common sense, you’ll do a large amount of good for yourself as well as your baby.


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Yoga for Seniors- Another Fitness Tool for Healthy Aging

Yoga for Seniors Is Gaining in Popularity- Here’s Why

Individuals have enjoyed yoga for more than 5000 years, and yoga for seniors has become a hot place to be in fitness center training classes.  It is definitely a workout that not only trains a person physically but also the psychological side.  Yoga has always been known to relieve stress, and when done on a regular basis will merge exercise, positive thinking, spirituality along with proper breathing to relieve most of the pressures that build up in our every day lives.  All of which encourages healthy aging. And what is aging healthy? It’s taking charge of your health as you get older.

Prior to Starting Yoga for Seniors, Check With Your Doctor

Prior to getting started, it’s wise to check with your family physician to be certain you will be physically capable of handling the type of yoga you choose.  The next thing is to slowly get into the yoga that you have decided on; think of it as a lengthy journey in order to get everything yoga has to offer.  So do not feel you must rush things.  Then ask yourself if you work more comfortably within a group setting where you could be encouraged by others who are on a similar path as you.  Or do you have enough self-control to achieve your goals by yourself, and prefer to work that way.  Either one can work, and there is a wealth of videos and training guides if you choose to go it alone.

Will you see instant results?  Unlikely, since to begin with you ought to be moving gradually into practicing yoga, and secondly it isn’t a quick-fix solution to your troubles, be it anxiety, overall flexibility issues, or whatever your reasons for yoga for seniors.  Remember that yoga will be teaching you how to manage your body emotions and mind.  This doesn’t take place in a week, but when you use yoga in time you will see the results.

There Are Many Benefits With Yoga for Seniors

You can derive many benefits from yoga, and they include loss of weight, stress reduction, and particularly for those in their older years it will help gain strength and suppleness.  Additionally, for long-time yoga lovers it helps to balance the physical and the mental state with the body.  This leads to a extra calm sense of well being.

Yoga Basics: The Essential Beginner''s Guide to Yoga for a Lifetime of Health & Fitness

Yoga Basics: The Essential Beginner”s Guide to Yoga for a Lifetime of Health & Fitness

There is some caution for those considering practicing yoga, and although such negatives can be clearly overcome, they’re important to mention.  Without proper guidance it is important to know and understand the various poses, as if they are executed improperly accidental injuries could result.  They could be ankle sprains, knee pain as well as to other joints, muscle pulls, neck aches and vertigo.

An type of yoga that I practice is Bikram Yoga, and while I am a firm believer in its benefits, it is no walk in the park.  Since it is done for 90 minutes within intense heat and humidity, it’s going to put your body under great stress, especially until you get your body accustomed to it.  There have been a few cases of injuries, shock and fatigue, and more than a few cases with nausea, but that is almost entirely until the body gets used to the environment.  Provided you can get beyond the first ten sessions, the benefits will be huge.

Those that have an extensive background in yoga for seniors advise that it should not be looked at as only an exercise program in order to reap its full benefits.  Yoga needs to be completely enjoyed for it to help relax the body and mind, therefore dropping stress levels.  The fundamentals of yoga are gentle and do not conform to strict rules and regulations.  But with your daily practice of yoga over a period of time one may realize perfect balance linking the body and mind.  Read more about healthy living on our website


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Interval Cardio Training- Cardio Benefit with Less Time

Interval Cardio Training for Cardiovascular Benefit 

If you are trying to eliminate the typical criticism why aerobic workout programs don’t work, try one of the top workouts for fat burning: interval cardio training.  This is what happens with your typical workouts:

You start training with great enthusiasm and you see some immediate weight loss results.  So you stay on a similar course, doing the same routines and look for similar results.  But you plateau, and to your surprise, and chagrin, nothing seems to be happening.  Next the enthusiasm wanes, the workouts get fewer and then stop.  Why do our bodies give us this little tease, and then slam the door on our enthusiasm?

Eat Clean Diet Workout Journal

Eat Clean Diet Workout Journal

The reason is because of our adaptability as humans.  We have done so well adjusting ourselves to our environment that if we don’t vary our exercise routines our bodies will merely adapt to those routines.  Even if these routines are extremely rigorous, we will merely call on more calories to sustain our bodies, and weight reduction is often stymied.

Interval Cardio Training Changes Things Up

So we have to trick our bodies into not settling into an exercise routine that they can get comfortable with.  One way to do this is with interval aerobic training.  Basically, it is physical exercise that requires bursts of high-intensity exertion and then durations of lower intensity cardio.  The workout may be running, rowing or cycling, but it is aerobic and we should be able to increase or decrease it at will.

This type of training has been done with athletic training, as it simulates the bursts of energy with times of low-energy output.  This type of training has been done for athletes in basketball, soccer, football and hockey to name a few.  For those of us whose athletic days are well behind, we could still use this training to provide a greater boost for our metabolism as opposed to normal long-duration aerobics.

interval cardio trainingBut the other major benefit from interval cardiovascular training is the greater fat burning benefit from less time in the gym.  Advocates of this type of training say that 30-40 minutes working out three times a week will provide the necessary aerobics you need, plus won’t be nearly as boring as a result of the variety of the routines.

Obviously if you can get more results in a fraction of the training, you will have a fraction of the wear and tear o body joints and muscles, and also leave you more time to recuperate.  The more you pound the pavement, the more damage you will do to knees, ankles and other joints of the body.

Build Diversity into Your Interval Cardio Training

You are looking to diversify your training, and you do this by increasing intensity, vary your drills to target the same area different ways, and allow ample recovery time.  By doing this there is no way we let our bodies get into a rhythm or pattern we can adjust to.  Many experts in cardiovascular fitness say that these workouts are the foremost fat-burning routines.

Men’s Health magazine recommends a workout that I do named the pyramid structure.  Following a five minute warm-up, do 30 seconds of high intensity work, then one minute of low intensity.  Next build that to 45 seconds high intensity, one minute low, 60 seconds high, one minute low, 90 seconds high, one minute reduced, 60 seconds high, one minute low, 45 seconds high, one minute low, 30 seconds high, and one minute low intensity.  End your session having a five minute cool-down.  You can complete the workout quickly with greater fat-burning cardio than you would with an hour of regular aerobic workout.


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Fun Workout Exercises- 6 Ways to Make Exercise More Fun

6 Fun Workout Exercises Make Your Workouts Interesting

What if you could come up with ways to put some fun into your workout exercises?  These 6 fun workout exercises are ways to make exercise more enjoyable. Most of us when we go to exercise are extremely fired-up starting the day’s exercise routines, and then there are other days when we simply want to get it over.

On those times we could look for excuses to skip that day, although whenever we do we probably feel guilty as we know that small twinge in the calf muscle wasn’t sufficient to cancel the workout.  Discovering methods to keep us motivated on a daily basis is going to make things a lot less difficult, and perhaps it is a matter of discovering ways for making them more fun.

Some Ideas for Fun Workout Exercises

Therefore, whether you’re an old hand or on a new workout routine, we have come up with several ways which you can put fun into fitness:

Reading While on the Treadmill

1.    Exercise with a companion.  When that individual is as committed as you are, you won’t want to disappoint them by being the person to not show up, plus your partner almost certainly won’t either.  There almost certainly is not one motivating factor more important than not wishing to let someone else down.

2.    Write your actions down.  We love to keep statistics with a number of various things, so why don’t you chart your fitness accomplishments?  It’s going to be fun to view your numbers on your times or maximum lifts move upward, and soon you’ll anticipate writing down your latest achievement.

3.    Read or listen to audio books.  There are practically hundreds of free podcasts accessible, and there is for certain several on subjects you love.  Then as you will be working out you can at the same time reading up on some appealing subject, and the time is going to fly by.

4.    Group classes.  I have discovered classes for being interesting ways to meeting people, since you kind of form a relationship together with others as you work through what at times will turn into an ordeal.  Don’t get me wrong, this isn’t a coffee klatsch, and most instructors won’t agree to a good deal of socializing.  But previous to and particularly following a group session is acceptable for your bonding.

Complete Idiot''s Guide To Quick Total Body Workouts

Complete Idiot”s Guide To Quick Total Body Workouts

5.    Fluctuate your routine.  It will not just prevent you from losing interest, but will give an assortment of muscle groups a opportunity to get involved with your workout.  Blend in yoga or perhaps a Pilate’s class with the cardio work, but also  do strength exercise a different day.  It should be providing your body a different experience each time.

6.    Lastly, learn to loosen up.  With the end of a workout, provide yourself ten minutes reward for a task efficiently completed.  This really is YOUR time; no phones, no commitments, just you plus a container of water and maybe a little light talk with somebody who such as you  has just undergone the rigors of a challenging workout.

Always give yourself with new workout routines and fresh challenges which make exercising fun.  Using a trainer for any fitness program will be an alternative choice, and we have some great information on our website to assist you on how to decide on a coach.  But regardless what you do, always try to find ways to discover new fun workout exercises.

Check out the video below for some fun workout exercises.



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Exercise and Sleep- It Starts With an Exercise Training Agenda

Aerobic Exercise and Sleep Go Hand in Hand

Research has told us of the relationship between regular exercise and sleep when done in a restful manner.  This research points to a direct link with the amount of exercise we get throughout the day with the way we feel both emotionally and physically.  This is caused by variations in our brain chemistry during frequent exercise.  One reason we sleep better during the night when we work out regularly in the day is because exercise removes stress.  Reducing tension as well as anxiety leads to more peaceful and relaxed slumber.

Sleep is made easier when chemicals are freed.  These are byproducts from the body burning up energy throughout the day.  The more you burn, the greater the number of the sleep-inducing chemicals are released, and this permits you to sleep more efficiently.  Hence the more active one’s body becomes in the course of the day, the better able to provide the body the opportunity for a relaxing night’s sleep.

The Relationship Between Exercise and Sleep Is Well Established

Many research projects have found this to be a fact.  A Stanford University study on aging found that physically sedentary older people who did exercises as well as rapid walking 30-40 minutes four days weekly had all facets of their quality of sleep improved.  An additional report of menopausal females showed much the same thing.  With younger individuals, the goal may be to expend your energy during the daytime so that you don’t have any strength left at the conclusion of the day.

So now we’ve established that exercise helps you sleep healthier, it could have an adverse effect when it will be done at the wrong time  of the day.  The National Sleep Foundation has recommended avoiding heavy drills late in the day, or within two or three hours before bedtime.  This requires never eating a couple to three hours before sleeping, since the objective would be to get the whole body in full rest mode before bedtime.

What are the Best Workouts for Optimum Exercise and Sleep

How to describe the best every day work outs which may help you sleep more efficiently?  The general answer will be what works best in your case.  Your body craves habit, and functions best through a daily schedule that varies as little as possible.  So developing a day-to-day routine that is constant is going to provide you with the ultimate chance for peaceful sleep.

Directions And Observations Relative To Food Exercise And Sleep.

Directions And Observations Relative To Food Exercise And Sleep.

But exercises which involve aerobic workouts are likely the best for most people.  Increasing the oxygen in the blood will refresh the body, and aerobic activity like brisk walking and running, riding a bike, jumping rope as well as dancing will be all intended to get the pulse pumping and also the blood moving.  But there are other exercises that will be considered non-aerobic which will also be sleep helpful.

Yoga utilizes deep breathing techniques and blood circulation through the body with the many postures, having a cleansing effect throughout the body.  The regular routine of Yoga can assist you to relax and diminish stress and tension, being a great exercise and sleep solution.  One can find some off-shoots of traditional yoga that I would definitely suggest trying, like Bikram Yoga.  Intensity is added to the exercise, since it is done in 115 degree Fahrenheit temperatures with high humidity.  But once you are past the initial heat shock to your body, I’ll vouch for the fact that it will be extremely helpful to getting long and relaxing sleep.

The more physical activity you are able to accomplish through the day, the more it ought to improve your sleep at night.  But habit in everything, be it working out or eating or when you head to bed every night, which is such a vital part to sleep.


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