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Monthly Archives: April 2018

Great Ideas on Staying Fit

Exercise keeps your bones and joints in line and strong, so the benefits aren’t purely superficial. It also acts to strengthen your cardiovascular system, to help keep your heart healthy. A few great fitness exercises used in conjunction with a healthy lifestyle and healthy diet can help you live longer and better.

A general feeling of improved well-being can be found through light exercises, so there is no need to overdo things. Light walking is probably the easiest fitness exercise there is; yet this doesn’t mean it isn’t a great fitness exercise. It helps blow the cobwebs away and can improve the heart, lower blood pressure and improve physique. All of these things help keep you healthy, active and measurably improve your lifestyle.

Great fitness exercises can include the use of weights, a fitness ball, exercise machines or just you and your muscles.

Combining physical exercise with nutritional supplements can vastly improve all of your physical and mental attributes and decrease the possibility of illness and damage, especially related to muscles, bones, blood, and even the heart. Exercising also helps release hormones throughout your body and the adrenalin that physical exertion releases can improve mental health. So you see, great fitness exercises improve your general well-being in addition to your physique.

You must Walk

1) Endurance, or aerobic, activities increase your breathing, heart rate, muscle and joints. Brisk walking or jogging, dancing, swimming, and biking are examples.

2) Strength exercises make your muscles stronger. Lifting light weights 1 to 4 pounds and lifting them 3 to 5 times or using a resistance band that can build up your strength.

3) Balance exercises help prevent falls

4) Flexibility exercises stretch your muscles and can help you stay limber.

The above list is from The NIH: National Institute on Aging.

Walking will relieve arthritis discomfort as well as it has many more benefits; the above are great programs for individuals who are recovering from many health conditions, and need an activity. These are great programs for you to do as an exercise, if you are a diabetic

or have any disabling condition and you may need to do a physical activity this is a great program for you.

It is great way for anyone to get fit. It is an excellent activity or sport for all.

Walking is one of them and is also a good way to control your weight (but remember you can’t over eat) and is a method for you to control your blood pressure too.

Walking gives you many benefits after you have recovered from a health condition and need an activity to keep you healthy.

I have spent my entire life studying and helping subjects in their walking activities.

In my practice I taught many patients the values of walking, and lectured to various walking groups about the benefits of walking. They all loved hearing them and they did walk as an exercise program.

The public is now walking a lot more than they have in the past. We should walk as an exercise even more, but we are improving this goal in our walks.

All about Sweating Vacation

Over the holidays I had fallen victim to the two-headed monster known as Sloth and Gluttony, so I put in plenty of effort to get back in shape. As a competitive open water swimmer, I was focusing more on getting prepared for the spring/summer race season than achieving the perfect beach body, but I won’t scoff at the aesthetic results. After months of training, respectable success in my races, and the loss of 15 pounds, I was a bit apprehensive about stepping aside for a week of hedonism.

Determined to take as few backwards steps as possible, I forged a plan for exercising and eating before departing the mainland. My training partner in California (shout out to Lisa) hooked me up with a friend of hers who lives in Kona-Kailua so I would have a motivating force on the island. We exchanged communications and planned a few swims, including a race the day after I arrived!

The 11th Annual King Swim took place at the Kailua Pier, which is the starting and finishing point of the Ironman World Championships Triathlon. Before you start to get impressed (just yet), the race was just 1.2 miles, instead of the 2.4 miles swum in the initial stage of the Ironman. I didn’t go through the ubiquitous pre-race nerves because I didn’t have any high expectations for this event. Since I was in the land of stud triathletes and had been in Kona for just 15 hours (not to mention the effect the time change had on me), I went into the race just wanting to have fun and to get some ocean swimming under my belt. Despite some crooked swimming, due to my limited attention span wondering off and looking at all the pretty fishes, I actually had a pretty good race. I finished first in my age group (got a sweet trophy), was the fifth male and the seventh overall finisher. Of the six people who came in before me, five were 18-years-old or younger, and the other was a 43-year-old woman who holds numerous world records in Masters Swimming (my island training partner). Not bad for an old man in the last day of his 35th year of life!

Aside from this race, I tried to swim daily in the ocean, which included another 1.2 miler on the same racecourse (for fun) and a completion of the whole 2.4-mile Ironman course (also for fun). Throw in a couple of pool workouts and a (mostly) daily trip to the resort workout room for weights and cardio, and I got in more than my fair share of vacation exercise. I found that the key to getting your sweat on while away from home is to do it first thing in the morning, getting it out of the way and leaving the rest of the day wide open for the real fun (or napping, if you prefer).

As for eating, the hardest part was resisting the temptation of the huge buffet breakfasts and lunches. I stuck to my goal of keeping on the blinders in front of the food spreads and throwing caution to the wind at dinner. Every day I was a good little boy and had eggs, cottage cheese, yogurt and berries for breakfast and a biggie salad for lunch (with a few French fries thrown in for good measure). Dinners were a different story, though I did not go completely overboard. There were plenty of four-course meals (with yummy lobster on most nights), but I knew I could shovel it in knowing I would be burning (most) of it off the next morning. As for desserts, I swore to myself that I would avoid them all unless cheesecake (my Kryptonite) was offered up. I succeeded in this mission until the last dinner of the trip when cheesecake finally popped up on the menu (woo hoo!).

Info of Stretching Exercises

Remember for optimal health and fitness always perform stretches, as we mature we become more and more less flexible, this is why it is good to stretch daily.

Stretching exercises for health and fitness are very easy to perform. The normal ones for legs such as touching the toes and hamstring stretches are your most common stretches. For arms you can do anything from arm twists. For your upper body a great stretching exercise is to perform twists side to side with a weightless barbell behind your neck.

If you are are pursuing martial arts or want excellent flexibility in the legs then you can perform the splits each day, take it very easy when doing this if you are new to exercise, pushing your self could result in severe pain, and in some cases, even damage.