Month: June 2018
Fitting workouts into your busy schedule may not be easy; however, there are quite a few exercises that you can easily do in mere minutes. Here are four of these exercises which are perfect for busybodies who want to lead a more active lifestyle.
Running, jogging, or walking
If you have a few minutes to spare before leaving for work, take a quick jog around your block. You can set your own pace – run, jog, or walk! Running puts more strain on your muscles but is very effective if you want to lose weight; on the other hand, walking reduces the risk of injury but does not burn as many calories as running or jogging. Jogging is a good balance between the two. All three activities keep your heart healthy, improves your overall immunity to sickness, and leaves you feeling energized and refreshed!
Jumping jacks are classic exercises anybody can try! It is simple enough to learn; first, you need to stand with your feet together and your hands at your side. Next, you jump, raising your arms above your head and spreading your feet wide at the same time. It is a cardio exercise that requires constant repetition. Jumping jacks improve your flexibility, increase your stamina, and also reduce the risk of bone diseases such as osteoporosis.
Crunches have many variations that focus on certain muscles. For toning the obliques, for example, the reverse crunch may be preferable. To do a reverse crunch, lie with your feet flat on the floor and your hands behind your head. Lift your feet off the floor and keep your knees together at a 90-degree angle. You should then lift your shoulders off the ground while pulling your knees towards you, slightly raising your hips in the process.
Repeat this procedure, and you will have well-toned lower abs in no time. If you are looking to tone different parts of your core, there are many other variations available for you to peruse on the Internet; with your developed core, you will gain improved balance, better posture, and reduced risk of muscle and back injury.
Squats involve not only one’s legs but their hips and knees as well. Your muscles will be developed through this exercise but only if done correctly. First, stand with your feet a little over shoulder-width apart while keeping your back straight. Next, slowly bend your knees until you reach a 90-degree angle. Breathe in as you bend, and out as you return to your earlier position. For beginners, 2-3 sets of 20 squats are recommended.
Indeed, these exercises are easy to do and follow. If you require additional assistance or want more variety, there are workout tutorials readily available on YouTube. You will probably find it challenging – maybe even tedious! – to repeat these exercises over and over, but healthy living and physical fitness call for that additional effort. It may only take fifteen minutes, but it is a huge step towards your fitness goal!
Living an active lifestyle entails a good diet and continuous physical activity; you need to juggle these two things simultaneously. Exercise is made easy through various tutorials on the Internet; however, meal planning may require more effort. To help you in deciding what to eat and when here are five things to consider while planning your meal.
Are there enough carbs?
Grains, pasta, bread, and cereals are the body’s main source of carbohydrates. Carbohydrates provide the body with the power you need to accomplish day-to-day tasks. There is no one-size-fits-all when it comes to determining your carbohydrate intake; if you’re going to do more intense workouts for muscle buildup, make sure to consume more carbohydrates earlier on to keep yourself full and energized. On the other hand, stick to a lower carb diet if you want to lose weight.
Are there enough proteins?
If you’re constantly working out, you should make sure you’re eating enough food with protein. Protein, usually found in meats, aids in muscle buildup and recovery. To ensure you’re eating healthy even while consuming meat, choose low-fat cuts of beef and pork. Remove the skin from your chicken and turkey; additionally, you can get protein from seafood too! If you do not want to eat meat, consider plant-based alternatives such as quinoa and lentils that also offer high amounts of protein.
Is there enough variety?
Don’t stick to one type of fruit or one type of vegetable; don’t be afraid to mix it up! Make your plate into a canvas by experimenting with different kinds of fruits and vegetables. Swap out your usual blueberries for blackberries or replace your red pepper with yellow pepper. A more natural and colorful plate is guaranteed to be healthier.
What are you drinking?
Aside from the solids, you also have to consider what you’re going to wash your meal down with. Water, of course, is the most viable option; however, small amounts of caffeine and tea won’t hurt. Green tea, especially, is said to aid in weight loss. What you need to avoid are sugary drinks such as soft drinks and cola; on the other hand, fruit juices may be consumed in moderation – as a supplement, but not to quench thirst.
Are you eating enough?
As mentioned earlier, there is no perfect diet for all. You have to eat and drink depending on your age, gender, height, weight, and current physical activity. Several charts depict the right amount of food you should consume. Peruse through this information carefully to make sure you are not overeating or under eating; both pose a serious threat to your health.
As a general rule, eat when you feel hungry, and drink when you are thirsty. Listen to your body but bare these guidelines in mind before you chow; it’s not required of you to eat healthy every single day of your life. Even professional athletes have cheat days to satisfy their cravings; however, you have to keep your food cheats in that single day. The next day, you have to bound right back and continue living as the improved, healthier you.