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5 Tips On Proper Nutrition For Healthy Aging

When it comes to healthy aging, nothing is more important than proper nutrition. To be sure, exercises and an active lifestyle are important but they will do you no good if your nutrition pattern prioritizes coffee and donuts over fruits and vegetables.

Luckily, there are many healthy foods that you can include into your Diet to help you face old age with dignity rather than misery. Proper food is critical for healthy aging and in this article, you are going to learn what foods you can make a regular part of your diet if healthy aging is on the agenda.

First of all, it is important to understand that, in your 40s, your body needs fewer calories than it did in your 20s. Not only has your muscle mass started shrinking, but you probably also lead a much more passive lifestyle, spending more time in the office and at home than playing football or exercising. For this reason, it is very important that you choose low-calorie foods to reflect this new balance.

Now that we have decided we are going to cut down on our caloric intake as part of a healthy aging nutrition regimen, it is time to see what we can actually eat. Just like any other low-calorie diet, look for traditionally healthy foods, such as fish, salads, fruits and vegetables. Fast-foods and junk foods are taboo though they may taste nice, but they also contain an alarming amount of fat. You may have indulged yourself with those kinds of foods at 20 but now is the time to get serious about your health.

Complex carbohydrates are key to healthy aging, so it is important to focus on foods that contain those in abundance. Whole grains such as brown rice, oats and barley are terrific for this purpose, so try to include them into your diet as much as possible.

Nuts are great for their protein content, but do not each too much. They have a very high caloric content. Cutting down on alcohol, sugar and caffeine is also important as one ages, but these things in moderation are tolerable. After all, we do not want to take all the fun out of life. Quitting smoking, however, is essential to good health.

Water is the most essential element of proper nutrition when it comes to healthy aging sadly, it is often also the most overlooked. As you grow older, your kidneys will struggle to keep your body hydrated, which is why the FDA recommends that everyone drink at least six to nine glasses of water a day. Not only will it contribute to healthy aging in general, it will also make your skin look younger. Be sure to increase the amount of water you drink every day if you exercise which is another important element of healthy aging.

Your level of physical activity will determine the nutritional choices you make for healthy aging. Regular exercise, whether resistance or aerobic training, is essential for healthy aging, and your diet especially the amount of proteins and carbohydrates you consume should be suited to those needs.

For optimum health, the American Medical Association recommends at least 30 minutes of exercise every day. The more active you are physically, the more calories you are going to need, but they should still come from healthy, low-fat foods.

As you can see, maintaining a proper pattern of nutrition for healthy aging is not all that difficult. As with any successful diet, the key is consistency and commitment. Remember that this is no longer about winning the Battle of the Bulge, but rather about winning the battle for a dignified and comfortable retirement that you can enjoy without the illnesses and diseases that afflict so many members of our aging population.

Steps For Good Physical Fitness

Have you ever wondered why some people can’t get enough physical fitness while others couldn’t be bothered to get off the couch? Physical fitness is the performance of some activity that helps keep you fit and overall healthy.

Physical fitness helps keep you in a shape. You’ll be more toned, your heart will be in much better shape, you’ll have a lower risk of getting diabetes, and you’ll actually come to look forward to it because it relaxes the mind. And shouldn’t all of us have a little fun?

There are three different types of physical fitness activities. Flexible exercises help improve your muscles, joints, and it also improves the range of motion you have. Aerobic exercises which include walking increase your endurance and your cardiovascular health. Anaerobic exercises which include weight training increase your short term muscle strength. Participate in one or all.

Physical exercise is important to your over all physical fitness which includes strong and healthy muscles and joints, strengthening of the overall frame, reducing risks for accidents that might lead to surgery. It’s also good for your physiological well being and your sense of well being.

Physical fitness isn’t stand alone. Proper nutrition is also an important ingredient to overall good health. When you combine fitness and nutrition you get health with a capital H. And when you are healthy you are sick less, you feel great, and you stay younger much longer.

Proper rest, combined with physical fitness, and a healthy nutritious Diet is the secret to longevity – not really a secret at all is it? Wouldn’t it be wonderful if jumped on the bandwagon and became more concerned with our health?

Schools around the country are encouraging physical fitness which has fallen by the way side for many years. It’s where it needs to start. For physical fitness when started at a young age becomes as regular as reading and writing. By teaching our children at such a young age we are working towards a generation that is less obese, and much more active kids. After all isn’t it time we returned to a healthier lifestyle.

Physical Fitness is wonderful but if you want all that exercise to be beneficial you need to make sure that you are getting your proper rest so that your muscles can rest and recover from the exercise. If the rest is not adequate you can land up injuring yourself.

When you begin to consider what benefits there are to you once you decide to get involved with physical fitness you will quickly realize that you should have gone this direction much earlier. And if you have kids you should be getting them involved at the youngest age possible.

It wasn’t that many years ago physical fitness was mandatory in our schools but for many schools that’s no longer so unless parents step up to the plate and make sure their kids are getting enough physical activity they could be working only their thumbs on the game machine.

Physical fitness is a great way to keep yourself toned, in shape, and feeling great about yourself. Those that exercise look younger and they also tend to get sick a lot less. So what are you waiting for?

Tips to build unstoppable endurance for mixed martial arts

Martial arts endurance is not what people tend to think of when they think of the martial arts.? You think of speed, agility, flexibility and grace, but not endurance.? However, without endurance, none of these things would matter in a match.? It is good to be strong and have muscles, but being strong and having muscles doesn’t necessarily give you endurance.? Muscular endurance and cardio endurance are both important to martial arts training.

Endurance training starts with cardiovascular training.? Cardio refers to getting your heartbeat up to a certain amount of beats per minute, and keeping it there for at least 20 minutes.? There are many kinds of cardio that can help improve Martial arts endurance, but it is important to keep in mind what form or discipline of martial arts that you practice when choosing what cardio exercises to do.? For example, in Taekwon-do, tournaments have 2 minute rounds.? These 2 minute rounds have periods of high intensity activity and lower intensity periods.? So, for something like that, interval training would be what you would want.? Interval training is any cardiovascular exercise that has bursts of near maximum intensity coupled with recovery periods of lower intensity exercise.?

Muscular endurance combines strength and endurance.? When you are looking for muscular endurance, you need to keep in mind that if you develop too many muscles, you are sacrificing flexibility, agility and speed.? Muscular training is an important part of your Martial arts endurance training.? This type of endurance training is characterized by moderate weights and moderate reps.? If the amount of the weight or the amount of reps are too high, then you are bulking up on muscle.? If they are too low and easy, then you are just maintaining.? Again, when considering what exercises to do, it is important to consider what form of martial arts you practice.? A muscular endurance program is not just a weight lifting program.

Cardiovascular or aerobic training and muscular endurance training combined will improve your Martial arts endurance.? This endurance will help you to become a better martial artist, and you in tournaments or sparring.? The more endurance that you have, the longer you last.? Sometimes, when it comes down to opponents of equal skill, the one who has more endurance is the one who will win.? That is how important it is to your martial arts training and practice to increase your endurance.

Vitamins for Proper Nutrition

The human body needs all the nourishment it can get to maintain good health and most likely live longer. nutrition plays a big role to this effect. The kind of food you take in and their effects on your health constitute nutrition. It can either be good or bad. The right foods are those that contain the key nutrients. This is a vital part of our general health and fitness. Failure to get proper nutrients is tantamount to malnutrition.

If you don?t get many nutrients from the foods and drinks your taking in there is always the ever-handy vitamins. The pills that you pop up into your system provide some insurance against deficiencies but are not exactly the most important for health than the healthy foods found in markets.

Vitamins sort of close the gap between what we eat and what our bodies necessitate for optimum health. Otherwise without the right nutrients our body would be unable to function well to maintain and sustain life. According to Vita Nutrition Health basically our food should contain the right carbohydrates, fats, proteins, vitamins, minerals and water.

But trying to balance between how much vitamins the human body can take for proper nutrition can be dizzying. The trick is eating a healthy Diet. Supplement it with a daily dose of a multivitamin that you need the most. An extra Vitamin D or E is a sure way to getting all the nutrients a body needs to be healthy. Or maybe folic acid to lower the chances of getting breast cancer, it also may lower the risk of heart disease.

But do not get overwhelmed with vitamins. People who adhere to a balanced diet can have all the minerals and vitamins from the food they eat and liquids they drink. So sticking to a recommended standard dosage is ideal. Proper nutrition can still be maintained and some risk factors are eliminated in the process.

Avoid high doses of some vitamins unless necessary. The standard dose will suffice to get nutrition benefits. But Vitamin D can be an exception in some cases as there are people who need mega doses more than the RDA. With vitamins do not be misled. The ones you see being advertised on TV or the Internet claiming health benefits can be too good to be true. Be wise. Don?t go overboard spending so much for something you can have an option.

There are foods, which contain more vitamins and minerals than other foods. So take note of the benefits of vitamins and minerals and the deficiencies caused by a lack of them, as Vita Nutrition Health will admonish.

Healthy eating begins the moment man is conceived. From the womb to infanthood to teenage and to adulthood, nutrition has always been an essential part of life. If food is scarcely taken vitamins too fill in the void due to lack of healthy foods.

Nutrition is one man?s basic needs. The need to maintain and sustain life through good health is a right that should not be taken away from any human being.

9 Reasons Why Everyone Should Strength Train

The general opinion when the general public here the word ?weight training? is of oiled up, macho, muscular men flexing and showing off there muscles. This view often shies a lot of people away from lifting weights?.especially women.

However, some form of strength training can benefit anyone male or female at any age. It provides amazing health benefits that cannot be ignored. They are?

1. INCREASE METABOLISM/MUSCLE MASS
Strength training builds muscle. I know that?s probably the most obvious benefit, but it is extremely important. As we age, we lose approximately a pound of muscle every year after the age of twenty. Even people who exercise regularly, but neglect strength training will still lose ? a pound of muscle a year. This will cause us to get weak and make us more vulnerable to fat gain as we get older because the metabolism is slowing down. You may notice people who eat whatever they want and not gain anything, but as they approach 30-40 their metabolism has slowed and they are starting to gain weight. Strength training is the only way to maintain or add muscle mass as we age, keeping our metabolism running high.

2. IMPROVE BONE MINERAL DENSITY
Not only does strength training stimulate muscle growth; it also stimulates the growth of bone tissue. The stress of strength training on the bones stimulates the bones to lay down more minerals, improving bone mineral density. Similar to muscle mass, bone mineral density is at its peak at around the age of twenty and from there is on a gradual decline for the rest of our lives. This makes us susceptible to injuries and diseases such as osteoporosis as we age. Strength training can help prevent or even reverse these conditions. This is one of the main reasons why women should do some form of strength training, as 1 in 2 women or there about now develop osteoporosis.

3. IMPROVE JOINT STRENGTH AND STABILITY
Increasing the strength of muscles, also greatly enhances the strength and stability of the joints these muscles surround. This is extremely beneficial to prevent injuries as we get older.

4. DECREASE ATHRITIS
Strength training improves our bodies control of our joints, which decreases the stress put on them in day to day activities. This helps reduce the chance of our joints degenerating. Therefore strength training can help prevent or reduce the severity of arthritis, and recent studies are showing it can help reduce the symptoms.

5. IMPROVE VITALITY AND QUALITY OF LIFE
The condition of our muscles is responsible for our ability to perform everyday activities. Muscles are like an engine, if they are well looked after, you can drive it regularly without fear of it breaking down. Strength training keeps our muscles in top condition, making daily activities much easier and enables us to participate in more vigorous activities without fear of injuries or lack of energy.

6. INCREASE FAT LOSS
Muscle is metabolically active, meaning it burns calories. Every extra pound of muscle we add burns approximately an extra 50-100 calories a day. Therefore, the more muscle we have the more calories we burn while we are sleeping, doing daily activities and through exercise. For example, the metabolism can be like a car, the more muscle you have, the larger the engine and the more calories you burn, much like the way a V8 chews through fuel. If we neglect strength training, our metabolism might be closer to that of a scooter or a lawn mower!

7. DECREASE CHANCE OF DEVELOPING DIABETES
The increase of muscle mass, due to strength training increases the use of blood sugars into the muscles, helping reduce the chance of developing diabetes. Also increasing our metabolism through strength training helps prevent fat gain, which is closely related to the development of late onset diabetes.

8. IMPROVE SPORTING PERFORMANCE
This is pretty obvious but a strong athlete is a great athlete. All forms of power, speed and explosiveness come from having a good base of strength. For instance take 2 guys who weigh the same and they perform the Bench Press. Lets say Person A can bench 400lbs and Person B can bench only 200lbs. Who do you think could bench throw 100lbs the highest? Person A you would assume could throw it higher because 100lbs is only 25% of his max Where as Person B would be trying to throw 50% of his max.

9. DECREASE BLOOD PRESSURE
Recent studies have shown that strength training can help reduce blood pressure. Therefore there is a less chance of developing heart disease. If our muscles are stronger, this places less stress on our cardiovascular system while performing day to day activities.

For all you women out there don?t be scared to lift weights, its good for you. You do not have the hormones men do to build large, bulky muscles, so don?t be shy. You will only be able to replace the muscle you had lost through the aging process and at most maybe gain a few more pounds, but that is it. Those pictures you see of women looking like men with massive muscles are due to them injecting male hormones in them, so trust me it won?t happen to you.

So as you can see some form of strength training should be performed by everyone. Men, women, children and the elderly can all benefit from strength training. Most importantly, it prevents our body from deteriorating enabling us to live and enjoy more of life as we age. Strength training really is anti-aging.

Why Is Physical Fitness So Important?

Most people understand that it is important to be physically fit and keep their bodies in shape. However, it is unfortunate that very few people understand this. In fact, physical fitness can greatly improve an individual’s quality of life in many different ways.

First, it is important to understand exactly what the phrase “physical fitness” means. Contrary to what many might think, exercising is not enough to truly be physically fit. Instead, fitness is much more comprehensive. It refers to a person’s overall strength, flexibility, aerobic ability, and ability to endure. While exercise plays a key role in improving each of these, other factors, like not smoking, are also essential to optimal physical fitness.

One benefit of physical fitness is that it results in strong bones. Strength training, mostly by building muscle, is also responsible for improving and maintaining bone density over time. In fact, physical fitness is directly associated with a decreased risk for osteoporosis, especially in women. Additionally, being physically strong makes daily tasks easier and guards joints against major injuries.

Physical fitness also makes it easier to lose weight. When a person is in shape, he or she typically has increased muscle mass. Since muscle burns more calories than fat, this means an individual’s body uses up more calories and stores less of them as fat. Lower body fat is also associated with a longer lifespan, and this is not the only way that physical fitness can improve longevity.

Improving aerobic fitness through physical activity is a wonderful way to help protect both heart and lung health. In fact, people who participate in a physical fitness program are less likely to fall victim to heart disease or other common, and often serious, health complications. With heart attacks among the top causes of death in the United States, keeping one’s heart in top condition is vitally important. Meanwhile, physical fitness also improves lung function and can reduce the discomfort associated with common respiratory diseases like Asthma, which can also lead to other health complications.

Ultimately, physical fitness can improve almost every aspect of a person’s daily life. endurance means working is easier and walking is more pleasurable. Meanwhile, aerobic ability makes breathing easier and can particularly help an individual who likes to swim, hike, or participate in other cardiovascular activites. Overall, physical fitness is vitally important as it can help someone do everything from carry groceries to play with their kids to climb a mountain.

Best Training for Law Enforcement Officers

As a law enforcement officer, you know that staying in shape is an important part of your job. You also know that it’s extremely difficult to find the time to work out consistently.

Let’s face it, fitting in an hour or two of exercise every day is just not very realistic in your hectic, demanding schedule. That’s why you need to focus your work outs on the type of exercise to give you the best results in the shortest amount of time.

And the type I recommend is high intensity exercise – especially hill and stair sprints. These techniques allow you to get the most out of your precious workout time. Helping you build strength, power, speed and stamina while burning maximum amounts of fat – all in much less time than a traditional workout.

There are numerous reasons that high intensity is the way for you to go. Here are the Top 3:

1. Hill Sprints Build the Stamina Necessary For Your Job Demands.

endurance is something that every law enforcement officer needs – but it is a special kind of endurance. If you want to perform at your peak, then long, slow distance types of cardio just won’t work. Your endurance training needs to mimic the demands of your job. Those needs being – short bouts of intense exertion alternated with periods of long periods of lower intensity.

Think about it. How often does your job require you to jog at a low intensity for long periods of time? Or even run at a steady, moderate pace for 20 or 30 minutes in a row? Yet, these are exactly the types of demands that long, slow cardio workouts prepare you for.

On the other hand, high intensity work, like hill sprinting, provides you with interval training that meets your needs. It will take your heart and lungs to intensities far greater than those found in jogging or traditional types of endurance training. Your body will become used to reaching these higher levels, and recovering quickly in between the “sprints.” Not only that, with hill sprints, you will be able to spend much more time training at that high intensity than if you try to “go hard” at a steady state.

This type of training can lead to more protection for your heart and lungs than traditional “cardio”. Long, low intensity cardio can actually shrink the size of your heart and lungs because your body is excellent at adapting to the stresses placed on it. Training long and slow encourages your body to become as efficient as possible to make the exercise easier. The result: it shrinks muscle mass along with your heart and lungs. This has the effect of decreasing your reserve capacity – the ability of your cardio-vascular system to respond to high stress situations (exactly the kind your run into in your job). Without a high reserve capacity, your heart and lungs may be at risk during stressful events. High intensity training can help raise your reserve capacity instead.

Not only that, but more and more scientific studies are showing that VO2 Max (the traditional measure of aerobic endurance) is improved as much – or more- by using high intensity exercise like hill sprinting. This endurance is due to the sprints upgrading your oxygen intake system with new capillaries, developing stronger heart and lung tissue, adding more energy producing mitochondria and increasing your tolerance to lactic acid buildup.

Want the ability to respond to high intensity situations (and recover quickly afterwards)? Then train the same way.

2. Hill Sprints Give You Results In As Little As 15 Minutes.

Sure, this training sounds great – but how much time does it take?

Truth is, you can get these benefits in short workouts of 15 minutes or less – only 2 or 3 days per week.

High intensity work, especially hill and stair sprinting, is an incredibly efficient way to exercise. This stems from the fact that you must do more work in a shorter period of time. In other words, hills and stairs are like the perfect combination of strength training and sprinting – you literally “lift” or “push” yourself up the incline. The steeper the incline, the more demand is placed on your leg muscles. This intensity allows you to get in a superior workout in a very short period of time.

3. Hill Sprinting: The Incredible Stress Buster

The bad news: Your position as a law enforcement officer brings a great deal of stress along with the job. This stress can lead to health-related problems like heart disease and metabolic syndrome.

The good news: One of the best ways to “bust” that stress is with exercise – more specifically high intensity exercise.

Exercise in general relieves stress in a number of ways. First of all, exercise stimulates your brain to release substances (endorphins) that improve your mood. Besides that, exercise can decrease cortisol levels, provide a distraction from the source of stress and boost your self confidence.

Any exercise can have these effects, but high intensity can amplify your results. Recently, researchers at the University of Missouri-Columbia showed that high intensity exercise is superior in reducing anxiety and stress. The 2003 study even showed that the effects can be felt 30, 60, even 90 minutes after an exercise session.

These are just 3 of the reasons that every law enforcement officer should hill sprint. Take your endurance to a new level and reduce your stress in only a few minutes of exercise per week with this “old school” training. You, your fellow officers and those you serve and protect will be glad you did.

Walking Exercise Is Good Among All Exercise

A big study that has been following over 13,000 nurses since 1986 found that those who were healthy and exercising or walking for exercise in 1986 were less likely to have any of 10 major diseases or have had heart surgery by age 70. They also were less likely to have cognitive impairment, physical impairment or mental health problems.

A warm core makes your muscles and joints more supple, which help you, avoid strains and sprains. That makes afternoon or early evening ideal for exercises that tap your muscles, like strength training, stretching, and interval workouts.”Increasing energy expenditure from walking was associated with a similar elevation in odds of successful survival, as those who got more exercise, according to the conclusion of the paper published on the findings of the Nurses’ Health Study in the Archives of Internal Medicine, provide evidence that higher levels of midlife physical activity are associated with exceptional health status among women who survive to older ages and corroborate the potential role of physical activity in improving overall health.

This is great confirmation that beyond helping manage your weight, walking and exercise is a great retirement investment! Even if you can’t put much money into savings, you can save up a nest egg of health for your later years.Walking has long been considered to be one of the more beneficial things we can do to extend our lives and health. With a form of exercise as easy as walking, you would think that more people would join in. While certainly more people are walking on the whole, a great many people that could be are not. Why is this? Most of the time, it is simply because they do not have a plan. This article will lay out a plan that most anyone can do, and show you how to get the most bangs for your walk.As with any walking or exercise regimen, it is important to first consult with your doctor and make sure you are healthy enough. Please check with your doctor before attempting this walking regimen.

The first thing you should do is to gauge your current walking ability. That is, how far can you walk without stopping? How fast can you walk without becoming winded? These are important factors in figuring out an effective walking regimen. Consider your initial walk to be a baseline for your plan.Head out to a measurable walking area such as a track, and walk as far as you can at regular speed. Make sure you warm up first by stretching and loosening up the muscles. At regular speed, walk for as far as you can. When you do get tired or winded, then you should mark down the distance that this occurs. On a separate occasion, go out and test your walking speed. A good distance is to walk a mile, and do it at a good clip. Time yourself for this walk.

Now that you have a couple of baselines, you are able to set up a walking regimen that can work for you. A good start up regimen with walking is to walk about four times per week. If you walk effectively, and get your heart rates moving, then four times per week is a great start. Two of these walks should be quick walking, and two should be more distance oriented. Take your baseline speed number, that is how long you can walk quickly, and add a couple of minutes each time you walk. As for distance, you should walk an extra tenth of a mile, each time that you walk.

It is important to schedule this walking regimen and that you do not depend on just ?finding the time? to walk. If you do the latter, you will quickly see that the time does not materialize out of the air. You have to plan for it.
Another key to success is to make sure that you bring along plenty of water, and that you do not walk during the heat of the day. Walk early in the morning or in the evenings. The last thing you want is to give yourself a heat stroke while trying to improve your health. Get yourself a mile counter, as well as a pulse monitor. These are highly effective at monitoring what you have done, and will help you stay focused on the goal.

There will come days when you are unable to keep your schedule. It is important during those times to try to find the walking throughout the day. Instead of taking elevators, take the stairs. Instead of riding to the diner from work for lunch, walk the two or three blocks. There are plenty of opportunities to walk if you seek them out. Give yourself as steady of a regimen as possible as your body will get used to it.

Once you are in a walking regimen, then you should constantly be challenging your best. You can always up your goals if you find yourself walking faster and farther. Do not try to overdo it in the beginning, however, or you could injure yourself.

Health Benefits of Exercise and Physical Activity:

Reduce the risk of premature death.
Reduce the risk of developing and/or dying from heart disease.
Reduce high blood pressure or the risk of developing high blood pressure.
Reduce high cholesterol or the risk of developing high cholesterol.
Reduce the risk of developing colon cancer and breast cancer.
Reduce the risk of developing diabetes.
Reduce or maintain body weight or body fat.
Build and maintain healthy muscles, bones, and joints.
Reduce depression and anxiety.
Improve psychological well-being.
Enhanced work, recreation, and sport performance.