Category Archives: Health & Fitness

learning about how to live healthy

7 Things To Stop Doing Immediately If You Want To Get Rid Of Back Pain!

Nowadays most of us have jobs that are in front of a computer and sitting a part of it. The way you sit and spent those working hours can bring about some health problems. One of those problems due to this is back pain related issues.

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Many suffer from back pain if you are one of them you should do 7 things in order to improve your condition and get rid of back pain. These seven things will relieve you and let’s look in detail:

  1. Don’t Just Wait For Pain to Get Cured Automatically

Very often many neglect and sit tight for the torment to go away. Try not to prolong it any longer and visit a physical specialist or specialist instantly to advise you and give you proper treatment. You ought to begin the treatment as quickly as you can. Be aware that the pain won’t leave immediately it will take some time.

  1. Don’t Try Passive Treatments

From inactive medicines, for example warmth, ice or ultrasound, you will get brief relief. In any case, don’t attempt it before consulting or any advice from a doctor. There are numerous stances and self-care practices which claim to be effective. Allow your specialist to choose the practice and treatment for you. In this case don’t decide on your own because it can be dangerous if you have sciatica or back pain.

       3.  Repetitive Bending

The activity of forward bending is really a prime cause behind lower back torment, it expands the weight on your plate display in our back which prompts muscle torment. Subsequently, stay away from the redundant twisting and attempt to do the backward bending as much as you could reasonably do. In this way you’ll repair the harm brought about because of forward bending.

  1. Don’t Lift Heavy Items

“NO” to lifting heavy things as it can prompt low back agony. In the event that lifting plays a big part of your work then look forward to lift with some assist while diminish the odds of lower back agony.

  1. Stop Slouching

Your sitting stance affects your low back wellbeing and can be an explanation for the lower back agony. In a slumped position it makes weight on circles, joints, and muscles and progressively can prompt low back torment. Figure out how to sit in the right way and keep up the stance to get rid of the low back torment. Know about the right sitting stance and make a plan and think about it both at work and home.

  1. Don’t Avoid Exercise

You may be one of the individuals who dislike working out, yet you ought to know it is good for you. Practices and exercises make the muscles more powerfull. Furthermore by doing exercises you enhance the blood flow in the discs and joints. So get up and work out at least a bit to lessen pain from your lower back.

  1. Don’t Keep your Focus On A Diagnosis

Many are so eager to know why they are experiencing pain in their backs Be that as it may, the truth of the matter is around 85 % of lower back agony has “non-particular” causes and in this manner it can’t be resolved. There is no test which can 100% discover the reason for your back torment.

In this way, now simply keep away from the things mentioned above and get alleviation from the lower back torment!

Source : fiitnessplus.com

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HOW TO GET A SIXPACK

Whether you are a competitive bodybuilder, athlete or just a weekend warrior we all pursue the ‘six pack’. The question is why? What is it about the ‘six pack’ that we admire so much? Is it because it looks good? Shows athleticism? Whatever the reason just through a little bit of hard work you can get the look your after.

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DRS- Approaches

There are two schools for thought when you are looking to achieve the ‘six pack’. One is to eat clean. This involves macronutrient timing such as carbohydrate cycling. So the idea here would be to time your carbohydrates around your training. For example in your weekly training you may have high carbohydrate and low carbohydrate days, this depends on what phase of training you are currently in. You would plan your high carbohydrate days around your high intensity or high volume training days, so on these days you would eat 5-6 meals withcarbohydrates; in addition you would limit your fat intake on these days. Therefore on your low days you may just consume 1-2 meals with carbohydrates in and the rest would be fat and protein. Obviously there are many variables when it comes to manipulating diet and these should be fine tuned depending on the individual.

The other school of thought is to train your abdominals. The Abdominals are very strong muscles and therefore should be trained with a moderate weight, in addition to a variety of exercises. This may include weighted crunches on a swiss ball, side bends, leg raises, farmers walks, overhead carriers, plank variations to name a few. The bigger the abdominal muscle the more it will show when body fat is low. Note. Training the abdominals should be done in conjunction with a full body strength routine

DRS- Sixpack Solution

So to achieve a ‘six pack’, you have to do a combination of the above. What is the point of dieting down to a low body fat when you have no abdominals on show? Consequently, why train your abdominals in every session when your body fat is too high and you can’t see them anyway!
Building a six pack is not rocket science and if you really want to have them on show you have to put the work in through strength training and eating clean. The ‘six pack’ is made in both the kitchen and in the gym.

Source : fiitnessplus.com

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CARDIO VS WEIGHTLIFTING: WHAT’S THE BEST WAY TO GET RID OF FAT?

People tend to associate losing weight and burning fat with cardio exercises. Weightlifting training gets forgotten and judged as one of the lesser priority components in dropping body fat. Now I think it’s safe to say that minute per minute, cardio burns more calories than weight training if you’re working at a respectable level of intensity, however multiple studies have shown that after an effective weight training session, your metabolism can stay boosted from 24 to 36 hours post workout. So which one is best? Well let’s delve deeper:

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Cardio
There are many health benefits from incorporating a staple cardio plan into your training regime: greater lung function, lower resting heart rate, improved heart health and improved recovery to just name a few. The two divided forms of cardio are Low Intensity Steady State (LISS) and High Intensity Interval Training (HIIT). As far as burning more calories during activity, LISS actually has a higher calorie burn compared to HIIT. Although HIIT is normally done for shorter bouts of time, it has been proven to burn more calories post workout which will work better for most effective fat burn, greater use of gym time and also a greater challenge compared to its lower intensity counterpart.
Weight Training
Everyone knows that weight training is essential for building muscle, but you could build muscle and drop body fat simply through effective weight training. The more lean muscle tissue you have, the more calories you burn. Just 1 kg of lean muscle burns 50 extra calories a day whereas 1kg of fat will only burn three calories in a day. So there you go, right from the start, the outcomes of weight training already outweigh cardio whilst at rest. You can incorporate many different training programmes, styles, techniques and methods to achieve an extremely effective calorie burn. Methods such as super sets, drop sets, giant sets and rest pause  for example, help raise the core body temperature and recruit more muscle fibres to work, which will require more calories to be burned for fuel.
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Rather than pitch these against each other, can they live in harmony?
I have found in my own experience, that neglecting your cardiovascular system will actually affect your resistance training. A poor cardiovascular system will have consequences when it comes to making gains, causing you to stall.
By incorporating one to two intense cardio sessions into your training regime, you will help your heart and lungs to be more efficient in doing what they need to do in order to progress. Now we all know the feel of that burn sensation when the body is aching and our muscles are shutting down: this is due to the build-up of lactic acid which is a waste by-product of lack of oxygenated blood getting into the muscle cells. It stands to reason that the healthier and more efficient your cardiovascular system is, the more oxygenated blood can be transported through to the muscles, prolonging that build up on lactic acid and allowing you in turn to lift more weight for longer. This will help you in your ability to gain muscle, and as I stated earlier, the more muscle mass you have, the more calories you burn at rest.
As a conclusion, we need to look at how cardio training and resistance training can benefit one another. As an athlete, the stronger and more functional your muscles are, then the greater your abilities will become, which will translate into more creative and advanced cardio training. This will help you build up a stronger heart and lungs which will deliver more oxygen-rich blood through to the muscles. You will then push your body past those plateaus and will continue to make lean muscle gains.
So when you’re looking to get rid of that body fat, focus on building a better and more advanced you! Training like an athlete and focusing on a structured training regime with respected cardio and resistance training will lead to one place: a leaner, stronger, healthier you.
Source: fiitnessplus.com
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MUSCLE GROWTH OCCURS AWAY FROM THE GYM

Muscle growth does not take place while you are lifting weights. While you need to lift weights to obviously build the muscle, it needs the proper recovery to make this happen. Therefore, muscle growth occurs outside and away from the gym. Lifting weights temporarily weakens the muscle by tearing and damaging the muscle fibers of the muscle bellies, and with adequate nutrition and proper rest, the muscles grow back bigger and stronger to better adapt to the stressing condition you’ve placed upon it. The main thing to take away from this is that muscle growth absolutely necessitates sufficient nutrition and optimal rest. Therefore, you can train like an animal, but if you don’t train, rest, and eat smart, you will most likely not see any of the gains you desire.

A training regimen should ensue to pursue one goal: To live a healthy lifestyle. A healthy lifestyle inherently encompasses leanness, stronger bones, stronger functional (and consequently, vanity) muscles, a more efficient heart, and social and psychological benefits. So in no sense should you be training for the sake of itself. The purpose of lifting weights is to improve yourself. Nowhere in your agenda does it state, “I want to get injured, lose muscle mass, gain body fat, and increase stress.” Because if you start training for the sake of itself and go to the gym 6 or 7 days a week, that is what could result. We want the opposite, so nutrition, proper time off from the gym and adequate rest will place your body in an environment in which it will flourish into a muscle building machine!

Your liver and kidneys get taxed each time you lift weights. So instead of envisioning your workouts as chest day or back day, do realize that Monday is chest and kidney day and Wednesday is shoulders and kidney day and so on down the line. Furthermore, your heart rate will speed up in response to the added stress you gave it. There is just so much your organs can take on a daily basis. When your organs don’t function properly, your body responds in a negative way in which it will act sluggish and provide you with lower intensity throughout the day. Moreover, your organs are essential in breaking down macronutrients, so vitamins, minerals, and protein will not be distributed to your muscles properly.

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Lifting too much at one time could decrease your testosterone and increase your cortisol levels. Testosterone is a natural steroid hormone from the androgen group that contributes to muscle growth and fat loss. Cortisol is a corticosteroid hormone induced by stress that contributes to muscle wasting and fat gain. We want to increase testosterone and have as little cortisol as possible. Any kind of training over an hour could result in these negative side effects. Keep your workouts within an hour to see optimal gains and to increase testosterone through the roof.

In addition, lifting too frequently could increase levels of myostatin. Myostatin is a growth differentiation factor that limits muscle tissue growth to prevent muscles from becoming too big. Inadequate rest and time off from the gym will result in increased myostatin levels, which will inhibit muscular development.

Lifting too much within your workouts in terms of going to failure on too many sets may negatively affect you as well. You need to stimulate your  muscles and not annihilate them.

Lifting too hard for too long could hurt you physically and psychologically as well. You cannot train for months at a time without a break. Your muscles and organs need a break from the gym. When you train specific bodyparts, all bodyparts are involved. So when you are training chest, your triceps and front delts are being worked. When you train back, your rear delts and biceps are being worked. Then you will attack those muscles again during shoulders. So as you can see, adequate reparation does not occur. The 2 or 3 days off you give yourself from the gym does not always suffice for adequate muscle repair. I would suggest to you to train for 5-6 weeks and then take a whole week off. This will actually stimulate growth and allow for proper muscle recovery even further.

Now that you understand the negatives of lifting too frequently, the intake of too few macronutrients (protein, carbohydrates, and fats) will result in poor muscle reparation. In order for muscles to repair, it needs a tremendous amount of the proper calories. It needs a steady supply of slow-digesting carbohydrates, adequate protein, and a combination of healthy unsaturated and saturated fats. This will all contribute to increased testosterone and increased muscle growth. Your mother wasn’t lying when she told you before school that breakfast is the most important meal of the day. You need to consume a tremendous breakfast with plenty of carbohydrates, protein, and healthy fats to ‘break the fast’ of your 8 hour fast. This will create an optimal insulin spike, which will contribute to muscle growth and fat burning. According to studies, you burn calories up to 30% more efficiently when eating a breakfast opposed to when not. Furthermore, you can lift all you want but if you do not consume nutrients prior to your workout and within 30 minutes of your workout, your workout could go to waste and you may enter a catabolic state of muscle-wasting. You need to consume a hefty amount of protein and carbohydrates before your workout. You should aim anywhere between consuming 30 grams to 60 grams of protein and 40 grams to 100 grams of carbohydrates directly after a workout depending on your goals and needs. Furthermore, protein needs to be consumed every 2 hours throughout the day to prevent your muscles from going into a catabolic state.

Furthermore, proper intake of vitamins is essential as well to maintain normal bodily functions throughout the day. The body cannot manufacture many vitamins on its own such as Vitamin D, so it must intake them from outside sources. Be sure to take a multivitamin.

Just like nutrition is important, sleep is essential. Despite what you think, sleep is not just for dreaming. It is not a waste of time either. Sleep is so important to repair your body from the stress and traumas presented to it throughout the day. Sleep fends off viruses, colds, etc. To help prevent run-downs, adequate sleep is essential. If you are sick, you’ll be out of the gym even longer. You want to prevent this at all costs. Furthermore, most of muscle repair takes place approximately after the sixth hour of sleep. Aim for 9 hours a night to ensure proper muscle repair and growth. Moreover, testosterone increases when you’ve gotten enough sleep and cortisol increases when you don’t sleep enough.

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Be sure to sleep enough, eat a plentiful amount and at the proper times, take a multivitamin, and to workout just enough!

Source: fiitnessplus.com

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The Science Behind DRS Circuits :

The science behind DRS(Dynamic Recondition System)-C  is complex, but I will try my best to break it down. When you train in the presence of enough oxygen (such as walking, light jog etc), the body will use the aerobic pathway to provide the energy it requires. When your body can no longer receive enough oxygen it then switches to a different pathway called the anaerobic pathway. In terms of DRS training (and for fat burning) this concept is key. When you work in the anaerobic pathway, such as during sprints, you begin to increase your ‘resting metabolic rate’. Your RMR is the amount of energy you use at rest, therefore the higher this is the better. This occurs by an increase in the EPOC effect (Excess Post Exercise Oxygen Consumption). Think of this as the after burn from an intense exercise session.

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EPOC (Excess Post Exercise Oxygen Consumption)

Boosting the EPOC effect of exercise also has the added ability that it heightens our V02 Max. This is the amount of oxygen our body can use (ml) in one minute, per kilogram of body weight (ml/lg/min). Increasing the VO2 Max, you can therefore intake and process more oxygen, leading to enhanced performance.

Post DRS Fat Burning

DRS training doesn’t use much fat for fuel during the session (prodominantly glycogen), however afterwards, the metabolism remains high as the body begins to use fat as fuel. Post DRS, the body tries to revert back to its pre-workout state of using both glucose and fat as energy sources; however, to restore the now depleted glycogen stores, the body must conserve whatever glucose/ glycogen that remain, and to do this it means that the energy source must come from fat. This can lead to an elevated caloric expenditure for around 14-15 hours AFTER you have finished DRS training. With LISS (low intensity steady state) cardio, you lose this affect almost as soon as you are done.

DRS  Workouts

When it comes to DRS, my preferred choice is to get outside and do more body weight workout than using machines. I have researched,applied and included several DRS Training workouts.

Wide range of DRS workouts available at FiiTNESS PLUS

 

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Source: fiitnessplus.com

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WORKING OUT TWICE A DAY- GOOD OR BAD?

Working out twice a day is a common practice for a handful of very dedicated fitness lovers. Exercising twice a day can have many benefits that can get really bolster a ripped and muscular physique faster than ever before.

Double boost in metabolism: During exercise, your body burns fat and calories at a faster rate. The same happens even after exercise. So obviously, exercising twice a day can double that rate, which means you will be burning fat twice as fast. When you divide a workout into two separate sessions on the same day, you burn more total calories than if the whole workout had been done at the same time.

Shorter workouts: By breaking up your routine into two sessions, you can go more intense during your workout without having to worry about dragging out the workout. Therefore, you can train with more overall intensity, which is key to new strength and muscle gains.

More energy: Forget coffee. A workout in the morning will wake up your central nervous system and make you feel more energized throughout the day. Enhanced blood flow and brain stimulation are the primary mechanisms by which a workout will leave you feeling alert and invigorated.

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The biggest issue surrounding two-a-days is the potential for over training. Exercising twice a day can be quite a burden on the Central Nervous System and muscular system. If you are exercising twice a day, you should workout no more than 45 minutes per session. Exercising too long can release cortisol, a stress hormone that can break down precious muscle tissue and put on unwanted fat. You should divide your workouts between cardio and weights. If you train two muscle groups at two different times of the day, you run the risk of overtraining. For example, if you are doing chest in the morning and then triceps at night then this can be potential for disaster. After your chest workout, your body has already begun the recovery process. Working your chest hits your triceps. If you work triceps a few hours later then you can be overtraining since you indirectly worked your triceps earlier. You are overstimulating the muscle, especially when it has already begun recovery. The best way to separate it is to work two completely opposite muscles at two different time periods, such as upper body and lower body or chest and back. You don’t want to work muscles that were used earlier in the day.

The best way to do a two-a-day would be to do cardio in the morning and weights at night. That way you won’t risk overstimulating a muscle and you’ll be doing two different types of workouts. Regular cardio won’t stress your body that much and you should be able to have a good weight workout at night. However, if you lift hard in the morning then your muscles may too sore to do proper cardio, especially if you are doing legs.

Keep these points in mind when you decide if doing two-a-days are right for you. Some people will really benefit from this type of training routine while others may benefit from a more traditional approach. Working out twice a day can be good or bad depending on your genetics and approach to exercise. Remember, keep your workouts to a minimum but go intense and consume the proper nutrients throughout the day.

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Never Too Old to Start Weight Training

The older I get, the more I realize how important weight training is. It now makes up the majority of my workouts, and if you’re middle-aged or beyond, I encourage you to make this a regular part of your exercise routine.
The fact is, even though you might not care as much about how your muscles look as you did in your 20s (but then again, you might!), you certainly care about how your muscles function.
Without weight training, your muscles will atrophy and lose mass. Age-related loss of muscle mass is known as sarcopenia, and if you don’t do anything to stop it you can expect to lose about 15 percent of your muscle mass between your 30s and your 80s.
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Slow Down Muscle Loss and Boost Your Strength Three-Fold
Muscle loss happens gradually, so you probably won’t notice it occurring at first. But by the time you’re in your 70s, when sarcopenia tends to accelerate, you might start to feel weaker and find you can’t do things, physically, that you used to do. According to the American College of Sports Medicine (ACSM)
“A gradual loss in muscle cross-sectional area is consistently found with advancing age; by age 50, about ten percent of muscle area is gone. After 50 years of age, the rate of loss accelerates significantly.
Muscle strength declines by approximately 15 percent per decade in the sixties and seventies and by about 30 percent thereafter. Although intrinsic muscle function is reduced with advancing age, age-related decrease in muscle mass is responsible for almost all loss of strength in the older adult.’
By helping you maintain your muscle mass and strength, strength training can, quite literally, give you the ability to keep on living. On the contrary, if you stop working your muscles, the consequences of sarcopenia are steep and include..
  • Increased risk of falls and fractures
  • Impaired ability to regulate body temperature
  • Slower metabolism
  • Loss in the ability to perform everyday tasks
Now, what do you have to gain by starting weight training – even if you’re already “older?” As ACSM explains:
Given an adequate training stimulus, older adults can make significant gains in strength. A two- to three-fold increase in strength can be accomplished in three to four months in fibers recruited during training in older adults. With more prolonged resistance training, even a modest increase in muscle size is possible.

…With increasing muscle strength come increased levels of spontaneous activity in both healthy, independent older adults and very old and frail men and women. Strength training, in addition to its possible effects on insulin action, bone density, energy metabolism, and functional status, is also an important way to increase levels of physical activity in the older adult.”

Weight training is important throughout your life, but in many ways it becomes even more important as you age. Even if you’re in your 90s, it’s not too late. One study found a group of nursing home residents with an average age of 90 improved their strength between 167 and 180 percent after just eight weeks of weight training.What are some of the other benefits?
  • Improved walking ability: After 12 weeks of weight training, seniors aged 65 and over improved both their leg strength and endurance, and were able to walk nearly 40 percent farther without resting.
  • Improved ability to perform daily tasks: After 16 weeks of “total body” weight training, women aged 60 to 77 years “substantially increased strength” and had improvements in walking velocity and the ability to carry out daily tasks, such as rising from a chair or carrying a box of groceries.
  • Decreased risk of falls: Women between the ages of 75 and 85, all of whom had reduced bone mass or full-blown osteoporosis, were able to lower their fall risk with weight training and agility activities.
  • Relief from joint pain: Weight training strengthens the muscles, tendons and ligaments around your joints, which takes stress off the joint and helps ease pain. It can also help increase your range of motion.
  • Improved blood sugar control: Weight training helps to control blood sugar levels in people with type 2 diabetes. It can also reduce your type 2 diabetes risk; strength training for at least 150 minutes a week lowered diabetes risk by 34 percent compared to being sedentary.

Weight training can also go a long way to prevent brittle bone formation, and can help reverse the damage already done. For example, a walking lunge exercise is a great way to build bone density in your hips, even without any additional weights. Strength training also increases your body’s production of growth factors, which are responsible for cellular growth, proliferation, and differentiation. Some of these growth factors also promote the growth, differentiation, and survival of neurons, which helps explain why working your muscles also benefits your brain and helps prevent dementia.

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Is Super-Slow Weight Training Best if You’re Older?

By slowing your movements down, it turns your weight-training session into high-intensity exercise. The super-slow movement allows your muscle, at the microscopic level, to access the maximum number of cross-bridges between the protein filaments that produce movement in the muscle.
This is a beneficial and safe way to incorporate high-intensity exercise into your workouts if you’re older and have trouble getting around. You only need about 12 to 15 minutes of super-slow strength training once a week to achieve the same human growth hormone (HGH) production as you would from 20 minutes of Peak Fitness sprints.
The fact that super-slow weight training gives you an excellent boost in human growth hormone (HGH), otherwise known as the “fitness hormone,” is another reason why it’s so beneficial if you’re older. As you reach your 30s and beyond, you enter what’s called “somatopause,” when your levels of HGH begin to drop off quite dramatically.  This is part of what drives your aging process. According to DRS, there’s also a strong correlation between somatopause and age-related sarcopenia. HGH is needed to sustain your fast-twitch muscle fibers, which produce a lot of power. It’s also needed to stimulate those muscles.
“What seems to be evident is that a high-intensity exercise stimulus is what triggers the body to make an adaptive response to hold on to muscle,” DRS” says. “We have to remember that muscle is a very metabolically expensive tissue… If you become sedentary and send your body a signal that this tissue is not being used, then that tissue is metabolically expensive. The adaptation is to deconstruct that tissue…
People of all ages can benefit from super-slow weight training, but this is definitely a method to consider if you’re middle-aged or older. I recommend using four or five basic compound movements for your super-slow (high intensity) exercise set. Compound movements are movements that require the coordination of several muscle groups—for example, squats, chest presses and compound rows. Here is my version of the technique. I’m also going to demonstrate a number of exercises in my YouTube channel .
  • Begin by lifting the weight as slowly and gradually as you can.  Like doing this with a four-second positive and a four-second negative, meaning it takes four seconds, or a slow count to four, to bring the weight up, and another four seconds to lower it. (When pushing, stop about 10 to 15 degrees before your limb is fully straightened; smoothly reverse direction)
  • Slowly lower the weight back down to the slow count of four
  • Repeat until exhaustion, which should be around four to eight reps. Once you reach exhaustion, don’t try to heave or jerk the weight to get one last repetition in. Instead, just keep trying to produce the movement, even if it’s not “going” anywhere, for another five seconds or so. If you’re using the appropriate amount of weight or resistance, you’ll be able to perform eight to 10 reps
  • Immediately switch to the next exercise for the next target muscle group, and repeat the first three steps
If you’re just starting out, consult with a personal fitness trainer who can instruct you about proper form and technique. He or she can also help you develop a plan based on your unique fitness goals and one that is safe for any medical conditions you may have. Just keep in mind that while you need to use caution, you do need to exercise at a level that is challenging to your body. Many make the mistake of exercising with not enough intensity, and this will result in many of your benefits being forfeited.
It’s important before you start to adjust your mindset as well. You can use the Emotional Freedom Technique (EFT) to let go of any negative beliefs you may have about exercise or your body’s ability to grow stronger at an older age. Once you’re open, mentally, to becoming fit and strong, your body will follow suit. Do start slowly and gradually increase your intensity while listening to your body. And be sure to give your body ample time for recovery, as well as the proper nourishment to help build your muscles. Amino acids are extremely important as they form the building blocks for muscle. Leucine is a powerful muscle builder.
However, you should avoid amino acid isolates of leucine because, in its free form, it’s been shown to contribute to insulin resistance and may lead to muscle wasting. It’s far better to get leucine from whole foods, and the best source is a high-quality whey protein. Consuming a high-quality whey protein shake after your workout may help to maximize muscle protein synthesis. Finally, in addition to strength training, you should round out your exercise program with other beneficial exercises, including DRS Fitness, balance training, core work and flexibility training. Add this on to regular daily movement – aim for 7,000 to 10,000 steps a day – and you’ll soon see your fitness level soar.
Source : fiitnessplus.com
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