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10 myths about fitness

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We find lots of free advice about physical activity today. Some are reputable, but others not.  You hear the same advice, then you tell yourself that it must be true. If in doubt, the important thing to do is to ask a professional trainer to help you. Meanwhile, knowing the difference between fact and fiction, you remain healthy, you avoid injuries and you progress toward your physical activity goals. Here are 10 myths about fitness that need to question:

Myth No. 1: An aerobic workout will make you burn calories faster hours after finishing.

False : Do not mix the calorie burning and metabolism. Although your metabolism continues to run the accelerated after you finish an aerobic workout, the amount of calories you expend is not statistically different. In fact, you will only use about 20 more calories during the rest of the day. Although metabolism is accelerated slightly longer after weight training is again negligible. In other words, do not use the fact that you are trained you as an excuse to eat more.

Myth No. 2: If you do not sweat, is that you do not train yourself hard enough.

False : Perspiration or sweating is not necessarily an indicator of effort. Sweating is the cooling mechanism used by the body. It is possible to spend a significant amount of calories without sweating.

Myth No. 3: Strength training makes you fat muscle.

False : Increase muscle mass is possible by working hard, whether you are a man or a woman. Women tend to avoid weight training for not taking volume. However, strength training is an essential part of maintaining a healthy weight and to strengthen the body. We know that on average, women do not gain muscle mass through strength training, because they do not produce the hormones needed to develop large amounts of muscle tissue.

Myth No. 4: The devices are safer because you do the movement correctly every time.

False : While it may seem that a weight machine automatically puts your body in the right position and helps you perform all the movements correctly, this is only true if the device is adjusted to your weight and your size. Before using the equipment or perform an activity, you should ensure you understand all the mechanics of movement and the right endpoints. At least to have a coach who determines appropriate adjustments, you can do all kinds of errors of form and function and may equally injury on a machine with dumbbells or any other type of workout.

Myth No. 5: In terms of physical activity, you have to suffer to extract benefits.

False : Although you have to expect some degree of stiffness or pain a day or two after a physical activity, it is not the same as pain during physical activity. A fitness activity should not hurt while you practice and if this is the case, or you do not practice properly, or you have an injury. When to “train through the pain,” experts say otherwise. If it burns, stop, rest and see if the pain dissipates. If it persists or increases again after the start of an activity, consult a doctor.

Myth No. 6: If I can not be active often enough, so do nothing.

False : Remember: Any activity is better than no activity, even if it is only a 15 minute walk. Physical activity is important for heart health and is proven to reduce stress. So even if you can not make it to the gym or yoga class, you can still be active every day. Take a walk, climbing stairs instead of taking the elevator, after all!

Myth No. 7: You can lose weight in certain places of the body by doing exercises to these regions in particular.

False : This concept is called “targeted training” and unfortunately, it does not target fat areas. When you lose weight, your body fat predetermine it will eliminate. For example, doing sit ups will strengthen your abs but not reduce your belly fat. Similarly, an activity like running eliminates the fat throughout the body, not just the legs. However, you can complete an exercise program with a balanced selection of strength training to lose weight gradually and tone your body.

Myth No. 8: You will spend more fat if you practice a long time at a moderate intensity activity.

False : The most important factor in physical activity and weight control is not the percentage of calories, but the total number of calories burned during the activity. The more you walk, cycle or swim fast, you spend more calories every minute. You could spend still more calories (it will probably be the case) from fat, but the relative percentage of the source will be changed. Therefore, activities to vigorous intensity likely spend more calories from all sources, including energy from the metabolism of fat.

Myth No. 9: I can eat whatever I want, because my training keeps me from gaining weight.

False : If you tend to eat hearty meals like steaks 340 g (12 oz), two or three cups of pasta, three or four slices of pizza or high calorie foods such as milkshakes to chocolate and fries on a regular basis, any form of training will do you spend enough energy to keep you from gaining weight. A healthy way to achieve and maintain a healthy weight is to combine healthy eating and regular practice of physical activity, both of which go hand in hand.

Myth No. 10: The best time to exercise is early morning.

False : There is no best time to be active. The best time is the one you like and that suits your schedule on a regular basis. Some people like to start their day with a morning workout, while others swear that the activity practiced in the evening gives them energy for the evening and eliminates stress. Choose what suits you best.

Before starting an exercise program, be sure to consult your doctor or other healthcare professional.This physical activity column was written by a certified personal trainer and fitness instructor and reviewed by a specialist in kinesiology. Hoping that you found our 10 myths about fitness useful for yourself.

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How to Lose Weight Fast – Handle Emotional Problems

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Gaining weight is the result of dining on excessive amounts of junk food products in addition to insufficient workout sessions. A lot of explanations can be found as to why people eat excessive food amounts and will not obtain adequate exercise. Though, an individual’s best ways to lose weight consist of some exercise and nutritious diets. We will answer this question : How to Lose Weight Fast ?

One reason why individuals will not obtain adequate exercise is finding an exercise she or he enjoys is occasionally difficult. In the city, the opportunity to walk or bicycle every day might not be present. Residing in the country, traveling to a fitness center possibly will be challenging. As a result, a dieter must discover exercises to engage in dependent on the area they live.

One more reason as to why people will not exercise enough is he or she may lack free time. Lifestyles in society today are hectic with employment and family. Thus, a lot of individuals do not possess free time just for herself or himself. Nevertheless, dedicating thirty minutes each day to exercise is extremely important in decreasing extra weight. Obtaining ten minutes here and there is helpful.

The main reason as to why people consume excessive food amounts is a stressful lifestyle. A stressful lifestyle will cause higher levels of cortisol. Increased levels of cortisol could produce desires for sweet and salty food items. Whenever sugary and salty food items are consumed in excess amounts excess weight is gained. Hence, excellent ways for dropping pounds when under pressure consist of acquiring ways to handle stressful situations. A number of individuals practice yoga, meditation and martial arts for handling stress. Others engage in laughter, breathing exercises and listening to tunes. All those tactics help to return cortisol levels back to normal. Whatever technique preferred, dieters will need to locate techniques for dealing with stressful lifestyles if gaining weight will not be wanted.

One more reason as to why individuals eat abundant food quantities is boredom. Many people eat food whenever bored. If ingesting abundant food quantities on account of this situation, an individual’s best ways to lose weight will be locating ways in which to remain occupied. A number of people engage in a pastime. Engaging in activities which are not indoors for example snapping pictures, hiking or maybe fishing will be ideal. That way, food items are not readily available. Also, they involve people to move. Movement of any kind assists in losing weight.

One more explanation why people dine on abundant food quantities is emotional problems. Loss of work is usually hard on people. Death of a person’s relative, spouse or close friend is usually emotionally troubling too. As a result, many individuals rely on food items to cope with these troubles and then weight is put on. As a result, a person’s best ways to lose weight is finding techniques to manage those complications without food products.

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12 Healthy Mixed Juice Combination To Energize You And Your Family

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No one can deny that the importance of juices in our daily diet is immense. Neither can anyone refute the fact that juices are probably the best part of any diet to keep you healthy, strong and fit. Today, I will talk about 12 mixed juice combination here which will help energize you and your family in lot of various ways. These 12 mixed juices are often made by mixing a few (one or two or many) fruits and vegetables. This is done to get the best out of these fruits and vegetables. Drinking mere juices of these individual fruits and vegetables is also very helpful; however, when these fruits and vegetables are mixed together and drank, the goodness just amplifies by many folds.

We will talk about these juices in details later sometime; but for now, let me just give you the combinations and their one liner benefits.

Carrot Ginger Apple

The mixed juice created by adding Carrot, Ginger and Apple boosts energy and cleanses your system.

Banana Pineapple Milk

Banana and Pineapple Milkshake is rich in Vitamins with other nutritious and is known and famous to prevent constipation.

Apple Cucumber Celery

A combination juice of Apple, Cucumber and Celery helps prevent diseases like cancer, reduce cholesterol and helps to eliminate stomach upsets and headaches.

Tomato Carrot Apple

Add Tomato, Carrot and Apple together and this will improve your skin complexion and will eliminate bad breath.

Bitter gourd Apple Milk

Add up Bitter gourd and Apple to your regular glass of Milk and this will help you avoid bad breath and will also reduce internal body heat that can cause insomnia, headache and even fever.

Honeydew Grape Watermelon Milk

This combination is rich in Vitamin C and Vitamin B2 which increases cell activity and strengthens body immunity towards many environmental factors.

Orange Ginger Cucumber

To improve your skin texture and increase moisture content in your skin, and to reduce body heat, create a mixed juice adding Orange and Cucumber with a hint of Ginger.

Pineapple Apple Watermelon

To dispel excess salts and nourish the urinary bladder and take care of your kidney overall, add Pineapple, Apple and Watermelon. This mixed healthy juice would be cool and nice one in summers.

Papaya Pineapple Milk

This combination is rich in Vitamin C, Vitamin E and Iron. This mixed juice would help to improve skin complexion and internal body metabolism.

Apple Cucumber Kiwi

To improve skin complexion, add up Apple, Cucumber and Kiwi, the fruit from New Zealand.

Pear & Banana

Pear and Banana, added and drank together will help you to regulate sugar content in your blood. This is not a medicine for diabetes for sure, but has shown good results in the regular drinkers of this mixed juice.

Carrot Apple Pear Mango

3 fruits, Apple, Pear and Mango when added to a vegetable, Carrot will give us a mixed juice that will help reduce body heat, counteract toxicity, and also decrease blood pressure. This combination is also known to fight oxidization.

These are the 12 mixed juices, which are equally healthy for you and your family. Do remember that these are not medicines, but they will surely help in keeping your body fit, strong and healthy. All the best!

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How to Handle Difficult People

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How-to-Handle-Difficult-PeopleNothing can spoil a great day faster than dealing with this question : How to Handle Difficult People ? They call these folks toxic for good reason. Not only are they plain rotten, but their stress and hostility can raise your blood pressure and cause your body to churn out stress hormones. Fortunately, there are simple things you can do to sweeten this sour situation. We asked women in jobs where things can get ugly fast what tricks they rely on to handle trying moments with toxic people. Here’s what they had to say:

“A trip to the ER is almost always a stressful experience, and it can bring out the worst in some people. When I find myself dealing with a patient who won’t calm down, I deliberately speak more slowly. I find the person will start to mimic my pace of speech, and in turn, start to calm down enough to see that I’m on their side and want to help.”
-Ammara, emergency room nurse

“Whenever someone in my office is upset, I put myself in the other person’s shoes and try to see their side of the story. I’ve found it really helps if I pause and remember to treat them the way I’d like to be treated myself. And of course, if that doesn’t work, don’t try to handle it alone. Get a supervisor or coworker to help you.”
-Elexandra, unemployment claims manager

“Once I was stuck in a contract with an impossible-to-please client. He would be very vague about what he wanted, then say what I delivered wasn’t what he asked for. I solved the problem by putting it back on him. I’d say, ‘We need to work together on this. What is it exactly that you want to accomplish, and how can I help you achieve it?’ It worked so well, I’ve used the technique ever since.”
-Marie, independent contractor

“An important part of my job is to get people and departments to work together and meet aggressive deadlines. I’ve found when I encounter a personality clash, the best way to handle it is to keep exchanges highly professional, only discuss work-related issues and limit one-on-one interactions. That way, it simply doesn’t have a chance to get personal. I’ve accepted that I’m not going to like everyone and not everyone is going to like me, but we have to find a way to work together. I also make sure that the way I’m acting isn’t making things worse. Refuse to participate in the bickering, and they’ll move on to a more interesting target.”
-Laurie, software project manager

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Health benefits of pumpkin

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Health benefits of pumpkinNot only do pumpkins have an understated taste that lends itself well to a variety of dishes, they also offer a host of health benefits including antioxidants that are hugely beneficial to our bodies. After reading this post you will be amazed to know the health benefits of pumpkin.

Supremely rich in beta-carotene – a form of antioxidant that helps bodies fight free radicals – due to the distinctive bright orange color of its flesh, eating a beta-carotene rich diet can greatly reduce the chances of developing certain cancers.

Beside the healthfulness of pumpkin flesh, these healthy properties also extends to its seeds which are most commonly eaten dried. Pumpkin seeds are high in copper, fiber, iron, magnesium, potassium, protein, zinc and essential fatty acids and are commonly used in the treatment of illnesses such as kidney, gallbladder and prostate problems. Furthermore, they also help remove tapeworm and roundworm from intestines.

Eating pumpkin also has anti-inflammatory benefits in arthritis and is great for your skin too – vitamins A and C, as well as zinc and alpha-hydroxy-acids helps to reduce the signs of aging.

Try and incorporate some pumpkin into your diet and reap the health benefits of this fantastic vegetable.

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Health benefits of cucumber

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health-benefits-of-cucumberCucumber is a fruit and a member of the cucurbitaceae family. Like melon, squash and pumpkins, it is very high in water and very low in calories and an excellent source of potassium, vitamin C and folic acid. In this post I will tell you health benefits of cucumber.

The high water content makes cucumbers a diuretic and it also has a cleansing action within the body by removing accumulated pockets of old waste material and chemical toxins. Cucumbers help eliminate uric acid which is beneficial for those who has arthritis and its fiber-rich skin and their high levels of potassium and manganese helps regulate blood pressure and help promote nutrient functions. The magnesium content in cucumbers also relaxes nerves and muscles and keeps blood circulating smoothly.

Other reported health benefits of cucumber include:

  • Helps in kidney and urinary bladder disease
  • Liver disease
  • Pancreatic disease
  • promotes hair growth due to its high silicon and sulfur content
  • Treatment of pyorrhea

The benefits of cucumber extends to external use in the form of skin lotion. It is also good for reducing heat and inflammation and treating tired eyes and removing the under eye bags.

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Health benefits of Sweet Potato

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Health benefits of Sweet PotatoSweet potato is a low-calories and fat free vegetable with an abundance of healthy minerals such as beta-carotene, Vitamin A, C and E, magnesium, potassium and rich in antioxidants. Learn more the health benefits of sweet potato.

These nutrients and minerals help to protect against heart attack and stroke, reducing blood pressure and maintaining fluid and electrolyte balance in the body cells. Studies on animals have also shown that diabetics would benefit from a diet which includes sweet potatoes as they help to stabilize blood sugar levels and to lower insulin resistance. Taking into consideration of fiber content, complex carbohydrates, protein, vitamins A and C, iron, and calcium plus the other aforementioned minerals, the sweet potato is ranked highest in nutritional value amongst other vegetables.

Other reported health benefits of sweet potato include:

  • Relieving the symptoms of stomach ulcers and inflamed conditions of the colon
  • Hemorrhoids (piles)
  • Cancer prevention in glands and organs with epithelial tissue

Nutritive Values of sweet potato (per 100 gm) are:

  • Vitamin A : 7,700 I.U.
  • Vitamin B : Thiamine .09 mg.
  • Riboflavin : .05 mg.
  • Niacin : .6 mg.
  • Vitamin C : 22 mg.
  • Calcium : 30 mg.
  • Iron : .7 mg.
  • Phosphorus : 49 mg.
  • Potassium : 300 mg.
  • Fat : .7 gm.
  • Carbohydrates : 27.9 gm.
  • Protein : 1.8 gm.
  • Calories : 123

Sweet potatoes are available in many forms and varieties but none of them tend to store well. They should be stored in cool, dark and dry places out of direct sunlight

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Health benefits of Kiwifruit

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health-benefits-of-kiwi-fruitDid you know the health benefits of kiwifruit. It is very rich in many vitamins and minerals. In fact, it is so jam packed with nutrients that it ranks as the most nutrient-rich of the top 26 fruits consumed in the world today.
It is one of the richest sources of vitamin C (in terms of density) and has banana-rivalling amounts of potassium and trace amounts of vitamin A (beta carotene) plus various other vitamins and minerals such as inositol.

Children who consume kiwifruit as part of their regular diet of fruit and vegies have demonstrated additional health benefits to the respiratory tract while adults who enjoy their kiwis will be glad to know that an antimutagenic component present in the fruit helps prevent the mutations of genes that may initiate the cancer process.

Kiwifruits are also high in dietary fiber which helps diabetics by controlling sugar levels and helping to expel toxic compounds in the colon.
Other specific health conditions which kiwifruits are found to benefit are:

  • Depression.
  • Eye Health/Macular Degeneration.
  • Hypertension.
  • Impotence.
  • Stress Reduction.
  • Weight Control.

Kiwifruits tend to be at their best during the summer months as they grow in temperate climates with adequate summer heat but are typically enjoyed all year round.

So there….who would have guessed a fruit as small as a large hen’s egg could be so full of healthy vitamins and minerals?

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Health Benefits Of Fish Oil Supplements

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Benefits of Fish oil supplements are so many for human body, in particular, to some of the body’s most vital organs – the heart, brain, and the nervous system.

his is because the fatty acids taken from deep sea, cold water fish such as salmon, tuna and mackerel are the building blocks of the human brain, nervous system and essential to a healthy heart by regulating the levels of cholesterol in the body, amongst other things. According to many studies, fish oils have shown to increase the body’s good cholesterol levels, as well as possibly stabilizing the electrical system in heart cells, to prevent abnormal heart rhythms.

A new research just released lends further credibility to these claims with studies showing fish oil supplements can help patients with chronic heart failure.

While people should still try and incorporate proper seafood – at least two servings of fish per week – in their diet, this isn’t always possible due to a variety of reasons thus making fish oil supplements a convenient and cost effective substitute for a seafood feast.

Besides its heart health benefits, fish oil supplements are also beneficial for the relief of conditions such as arthritis and psoriasis and may also reduce the risk of diseases ranging from childhood asthma to prostate cancer.

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Health Benefits of Black Beans

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The health benefits of Black Beans are Perhaps less popular and mainstream than other varieties of beans, the black bean aka turtle beans is just as, if not, more jam-packed with health benefits due to its high fiber and protein content, fat free properties and antioxidants than many other types of (colored) beans.
Firstly, the high fiber content in Black Beans helps regulate blood sugar levels and as such, is very beneficial for sufferers of diabetes or hypoglycaemia. Completely fat-free, Black Beans are also a very rich source of protein (great for gym fanatics) but perhaps the most important one of all is its richness in antioxidants.

black-beans-salsaAntioxidants are essential for destroying free radicals and offers the body protection against heart disease, cancer and aging. According to some studies, Black Beans are so rich in antioxidants that it ranks in first place when calculated on a gram for gram basis, above other varieties of beans including red, brown and yellow. This is due largely in part to the dark skin nature of Black Beans with these darker colors associated with higher levels of flavonoids – a class of metabolites known for high antioxidant activity.

Available throughout the year in dried and canned forms, Black Beans can be used in a variety of applications ranging from salads to stews.

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