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Posts Tagged ‘Muscles’

Want to get fit but don’t know where to start? Teens have unique issues when it comes to getting fit and staying active. But there is no more perfect time than to start an exercise routine when you are still in your teens. Starting now will create habits that will keep you healthy for a lifetime.

5 Fitness Tips for Teens

Don’t be embarrassed. So what if you can’t run a mile? Who cares if you can only do “girly push-ups”? Don’t worry if your fat jiggles when you walk! Everybody has to start somewhere and nobody starts out as an elite athlete. So many people don’t start exercising because they are too embarrassed. I can’t believe how many times I’ve heard, “Oh, I’ll join a gym after I lose 20 lbs.” This is ridiculous! Get over yourself and just get moving. Start small. Nobody expects you to run 10 miles or bench-press 200lbs on your first day. You need to work up to these things. In fact, if you do too much too quickly you’re likely to either burn out or seriously injure yourself. Walking is good. Do both cardio and weights. Many teens do one or the other, but for faster results, you should do both cardio and weight training. Don’t worry girls…you won’t bulk up like a body builder. You will simply be healthy and strong. Muscles need time to repair. You should not exercise the same group of muscles two days in a row…this includes abs! Your muscles need time to repair and grow stronger. Give them a break. Find a buddy. Things are easier when you’ve got someone to help you along the way. Team up with a friend and exercise together. Even if you can’t exercise together, you can still motivate each other. Can’t find anyone to work out with you? How about the family dog? I’m sure he’d love to go for a walk with you.

It’s a lot easier to start a fitness program than you might think and I hope that these tips help to get you on the right track.

For more fitness tips for teens, check out the teen section at Better Off Fat [http://www.better-off-fat.com/teenage-diet-plan.html]

If you have a partner in your life, you also have a buddy for your workouts! Exercising with your significant other is a great bonding experience. It also makes you a more dynamic and productive pair. If you’re the one in the relationship that loves fitness, but your partner does not, you can still workout as a team without pressure or boring the less fitness inclined partner.

Here are Three tips for encouraging your partner to exercise:

1. Don’t drag him/her to the gym, find fun activities

The gym is the worst spot to be, if you’re not a fan of exercise. Instead of suggesting traditional forms of fitness, suggest activities instead, that promote health and well being. A Saturday morning bike ride, taking martial arts classes together, or even going for a walk are great ways to get someone involved slowly. Without scaring them away with a big, muscle burning lifting session.

2. Compliment, Compliment, Compliment

If you manage to get your partner exercising regularly, help them to enjoy the benefits of their program by pointing out their new muscles, leaner waist line and defined glutes. Making the special person in your life feel good about their body is important regardless of the amount they exercise, but pointing out their progress in a way that makes them feel sexy and accomplished will have them working out more than you, in no time!

3. Don’t be pushy, bossy, or a know it all

If you have been exercising for years, but your partner never has, avoid the urge to run the show. It’s acceptable to correct form here and there, or set the pace on a jog but the worst turn off, is having someone that doesn’t allow you to experience fitness first hand. If your partner feels like they are slowing you down, or they feel bullied to do things your way, you won’t have a workout buddy for long! If anything, ask your partner how your form looks or tell them to suggest a running route they may enjoy. Make your partner feel useful, needed, and equal.

Exercising together is fantastic. It keeps your workouts consistent, and together, any pair exercising will feel better mentally and physically. This will surely improve emotional and physical connections.

Exercise Together!

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Millions of people all around the planet are realizing that they have to take control of their lives and start eating healthier and taking advantage of the health benefits of physical activity and fitness.

Exercise might not be the easiest thing to get started on, but once you’ve done it for 21-30 days, it becomes a habit that keeps getting easier and easier.

Researchers have shown that exercise not only improves your health, but also your mood. They have also shown that those that exercise regularly are a lot happier than those that do not.

If you’re currently not taking advantage of the health benefits of physical activity and fitness, don’t worry, there’s always time to start taking steps towards being healthier.

4 Health Benefits of Physical Activity and Fitness You Have to Know About

With all that said, let’s look at a few of the health benefits of physical activity and keeping your body moving.

1. Energy – exercise increases your energy levels by increasing your muscle and creating a hormonal environment where your body thrives and energy soars.

2. Mood – physical activity releases endorphins that are basically hormones that make you feel good and improve your mood. If you’re feeling down, do some strenuous exercise and watch your mental state clear out.

3. Stronger Bones – studies have shown that those that do exercise, such as weight lifting have stronger bones, tissue and muscles because their bodies have to adapt to the stresses put on their body.

4. Focus – researchers and scientists have discovered that one of the benefits of physical activity is that of keeping the human mind functioning optimally. By staying active and exercising, you increase your chances of keeping your mind sharp until old age.

Why Natural Supplements & Diet Are Key to Improving Your Health

The health benefits of physical activity are great, but you also have to make sure your body is getting the nutrition that it requires to keep everything working properly.

The best way is to eat a diet that is high in fruits, vegetables, fish, whole-grain and some nuts. The reason I say some nuts is because they contain a high amount of fat, and you do not want to eat too much fat, because it has been linked to all sorts of problems, including heart disease.

Another way you can start boosting your well-being almost immediately is by using natural multivitamin supplements. Make sure you do your research, because there are a lot of products out there that are low-quality and should be avoided.

Some of the ingredients you want to look for are the basics, such as vitamins, minerals, trace elements and enzymes. You also want to look for the more advanced elements, such as anti-glycation agents, antioxidants, flavonoids and specialty ingredients, such as resveratrol and SAMe.

Summary

There are a lot of things you can do to improve your health, but the two biggest things that you can start applying immediately, and that will make the largest impacts on your health and well-being are nutrition and exercise.

By taking small steps towards a healthier life, you’ll be amazed at how far you’ve come in just a few months.

It is happening as you sleep, while you go about your chores each day or while you drive your car. It is happening as you sit on your couch or at your desk. You have been slowly losing muscle tissue since your mid 20s and probably haven’t noticed it. But eventually you will.

Little by little activities that you used to do with ease become more difficult, you may become unable to run, work hard in the garden or dance the night away. Eventually climbing a flight of stairs, carrying groceries, getting out of a chair or lifting a child can become difficult.

We used to believe this was merely part of the aging process and that this is what happens and we can do nothing to stop it. But we now know this is not so. It is not because of the passing years that we lose our strength it is because we do not do enough strength building and maintaining activity. The old ‘use it or lose it’ scenario.

The typical sedentary adult loses around one half pound of muscle tissue each year and the experts tell us that most of our muscle loss occurs because we stop doing active things that require muscle power, not because we age. By the time you are 60, you may have lost up to half of your muscular strength which can lead to an increased risk of disease as the entire body and all its systems weaken and become more vulnerable.

We would all like to turn back, or at least slow down, the clock – to feel young and function youthfully regardless of our actual age. And we can, building and maintaining strong muscles is one of the most effective ways to do this. And the formula for strong muscles couldn’t be simpler: a strength training exercise program firmly cemented into your life.

Make no mistake no other type of activity will give you what you need to stay youthful and strong. Recreational type activities such as walking, cycling, tennis, etc, keep the heart and lungs somewhat conditioned, however, these kinds of activities cannot halt, let alone reverse muscle tissue loss. Strength training exercise is the only viable way to address this but just 2-3 sessions each week is all that is needed if done correctly.

Tapping into the youth promoting properties of exercise is your lifeline right through the adult years keeping you strong and able to remain fully functional as well as preventing many age related diseases. As little as six months strength training can turn back the body’s cellular clocks and can rejuvenate aging muscles to the extent they are almost as strong and powerful as those found in someone 20-30 years younger.

You will need to put a little effort and consistency into your strength training program if you wish for true anti aging benefits and reverse the damage of Father Time. But that is a small price to pay for feeling and looking much younger.

If you let the aging process take its course without doing anything to slow it down you risk losing your health and mobility. Once these things are lost, you risk losing your independence – and thus your dignity and all other possessions that you have acquired will be rendered irrelevant. Strength training exercise will make sure this will never happen to you.

When you want to add activity to your life, you want to choose fitness activities that are exciting and enjoyable. In this way, you will be able to stick with your plan for a long period of time. Though you might want to do the same thing again and again, know that your body may not enjoy increased fitness as a result. Spicing up your fitness routine is not only a good idea for your fitness goals, but also for improving your fitness levels without becoming bored.

Fitness Adaptation

If you do the same activity every day, your muscles begin to adapt to the exercise. They begin to find ways to perform the task with less energy. This makes sense for the body, as it wants to always conserve as much energy as possible. That said, you need to change the activities you are doing or change their intensity in order to see better results. By changing your exercise schedule, other muscles will be challenged, causing your body to burn more calories and to become stronger. The muscles need to have some variety, so switching your exercise routine every few weeks is ideal.

Fitness Improvement is Fun, Choose Your Fun Activities

It will be helpful if you choose exercises activities you enjoy. When you like doing something as exercise, it will feel like less of a chore and more of a fun task. Instead of running, for example, perhaps you can take a fitness class at the local gym or you might want to try out a dance class at your community center. Look for fun ways to move your body in order to not only challenge your muscles, but also to make sure your mind feels challenged and excited by the day’s fitness plan.

Change Your Fitness Program – Get a Partner Involved

It’s always easier to stick with a program when you have someone else involved. By signing up a friend or a loved one to exercise with you, you will ensure that you are sticking to your plan, while also helping the other person get into shape too. By motivating each other, you will make sure you are being honest with your fitness routine and helping yourself in the process.

No matter what your fitness goals, you need to keep things exciting in order to stick to the plan. In addition, your body will continue to improve when you continue to challenge all of your muscles. It can be helpful to change up your fitness routine every day or you might want to change up as soon as the plan seems too easy. In doing so, you are creating a lifelong exercise habit – one which continues to give you results and excitement.

When these electricity bundles or pathways become jangled, clogged, under stimulated or blocked in anyway, the body loses its dynamic and ever changing balance – this balance effects and includes everything especially the nervous system, digestion, and circulatory system muscles and joints. Body pollution accumulates. Allergies are one of the many health imbalances that occur.

Integrative medicine employs electricity rebalancing as one of its most effective treatments to eliminate allergies. this treatment has many benefits, including being able to desensitize common and rare allergies

Getting to know your body is an aha! experience a big wow. Worry, anxiety, insomnia and constipation lead the symptoms that are caused by an electric system that doesn’t work.

The nature of the energy in the body itself as a constant force, in continual state of movement and flux. You are like a human battery. Everything is electric. Everything has a charge. Your body is a field of energy that radiates out twelve feet according to science.

This electricity is organized in highly complex and specific pathways. In orthodox or allopathic medicine these are called tracts, in Chinese medicine, meridans, and in Ayurveda, chakras or marma points. When these electricity bundles or pathways become jangled, clogged, under stimulated or blocked in anyway, the body lose its dynamic and ever changing balance . This balance effects and includes everything especially the nervous system, digestion, and circulatory system muscles and joints.

Integrative medicine employs electricity rebalancing as one of its most effective treatments to eliminate allergies.

This treatment has many benefits, including being able to desensitize common and rare allergies.

Other benefits include relaxation of the nervous system, increased circulation and gentle detoxification, and increased efficiency of the electric and subtle energy systems. Again, when the allergic code is broken in the electric body, you become allergy free.

Chinese Medicine

Traditional Chinese medicine believe that these meridians or microscopic pathways transport energy throughout the body and are its source of vitality.

This energy is called chi or Qi (pronounced chee), and is literally translated as air or life force. There are two main types of Qi: the life force you are born with and the Qi you get from sleep, food and fresh air.

Allergens can disturb and trigger reactions from the meridian system millions of times a day. When the reaction is big enough to jam the electricity in the meridian channels and cause chemical disturbances in the body, we call it an allergy. The meridian energy system is used to treat the problem, to bring the body back to normal as quickly as possible with least amount of invasion. Meridian treatments are given using acupressure -no needles! this is a big reason why these treatments are so effective on children.

Chinese medicine is based on Qi, yin/yang, and a belief in the five basic elements: fire, water, ether, earth and air. These are the five basic elements all humans, animate and inanimate beings.
In the British Medical Journal in 1937, Sir Thomas Lewis reported that he had found physical evidence of “unknown nervous system”. This system, he said, was composed of minute lines. this energy lines branched from the surface of the skin connecting bowels and organs. What Lewis found for the West was the meridian system, known by eastern health practitioners for thousands of years.

When Qi is disturbed in the brain channels worry , anxiety, constipation and insomnia occur. This disturbances sets the stage for allergies.

Ayurveda (ah your-Vay-dah) also known as the science of life is a comprehensive medical system that is believed to be over six thousand years old. It focuses on the subtle energies in all things, but also in thoughts, emotions, and actions. Each persons’ state of health is based in the relationship of the three vital energy systems called Doshas (DOH-shahs)which are the nervous system, digestive systems and the tissue of the body. Ayurveda does not present the idea that disease is caused by microorganism, germs and / or pollen. diseases state is caused when there is weakness or disturbance to one or more of the dosha energy systems, which locks the body into dis-ease.