Getting your heart rate up via cardiovascular exercise
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Getting your heart rate up via cardiovascular exercise

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Women’s breasts and legs are also toned by an aerobic activity, which enhances cardiovascular health. Regardless of whether you’re jogging or cycling, your heart rate will increase during the workout.

It takes a lot of practise to becoming good at many sports and computer languages (excessive-intensity programming language learning). Symptoms of a heart attack or stroke are seldom seen in patients.

It doesn’t matter if we don’t understand the joke; the subject is still interesting to us. Is it important to join a gym to get in shape? No. Try something new if you’re becoming bored with your existing endeavours.

A heart-healthy lifestyle requires regular physical activity. This isn’t going to work out because of my incapacity to fit in. The fact that you’re interested in my goods and services means a whole lot to me. It is because of this that they are referred to as “cardio” exercises. If you use an elliptical trainer, go swimming, or play tennis, you may lose weight. If you want the best results, do five 30-minute aerobic activities per week.

 

The study of cardiology has long been a popular choice

There are a number of organs in the body that are affected by this illness. Even when the heart rate is increased, blood flow to the cardiovascular system may be maintained. Running, swimming, and even dancing are examples of aerobic exercises.

At the absolute least, you should do a heart-healthy workout once a week. Doing moderate exercise or intense activities at least five days a week is recommended.

Before starting a training programme, be sure your goals, timetable, and physical health are all in line. It won’t happen again because of what occurred previously.

Increasing one’s level of physical exercise has been linked to a lower death rate. Cardiovascular disease, cancer, and osteoporosis may all be prevented with regular exercise and a healthy diet.

A abrupt drop in blood pressure is referred to as hypotension in medicine. Regular physical activity may aid in weight loss and blood pressure reduction in those who are either overweight or already have high blood pressure.

The control group, which received no information on heart health, saw a decrease in blood pressure. A stiffness in both the forearms and legs. Because of medication, this condition persisted. If you have high blood pressure, Cenforce 100mg or fildena 100mg may assist.

 

It’s never been a better moment for a diabetic to relax and unwind!

Regular aerobic exercise may increase your body’s ability to metabolise glucose. A balanced diet and regular exercise are required to keep blood sugar levels in line. When diabetics avoid strenuous exercise, their blood sugar levels remain more steady.

The amount of calories you consume each day must be strictly monitored.

Regular physical exercise is the only way to lose weight and keep it off in the long run.

 

You may be able to lose weight if you have a quicker metabolism.

Faster weight loss occurs when you engage in greater physical activity. When metabolic processes are delayed, the heart rate rises. You need a healthy metabolism if you want to shed pounds and keep them off.

From the inside out, we should work to improve the body’s general ability to fight against sickness

The presence of antibodies and immunoglobulins in humans is not known. Antibody production may rise if aerobic exercise and immune system stimulation are combine.

 

I am the one who has enhanced the health of my coronary arteries by my own efforts.

Our hearts and lungs are always working to keep us alive. A little more help may be needed if you’re in fantastic health. If you do nothing, you put your health at danger.

For a person to be considered healthy, they must have a consistent resting heart rate and body mass index. To maintain your heart muscles fully extended when stair climbing, it’s critical that you avoid becoming exhausted. Vidalista 20mg and kamagra jelly may enhance cardiovascular health when used together.

When it comes to our mental and physical health, regular aerobic exercise may be beneficial. If you’re feeling anxious, taking your pulse could be a helpful relaxation technique.

Increasing one’s heart rate and improving one’s self-esteem are two methods for improving emotional well-being. Arousal-inducing hormones have also grown in popularity in recent years.

Serotonin and dopamine deficiency has been linked to depression. You’ll get more done if you keep your calm and your head held high. Regular exercise may have a positive effect on both your physical and mental well-being.

People with arthritis who engage in regular exercise and mobility may find that their thrombosis risk is reduced.

 

As the number of sleep problems decreases, we may all benefit.

Increasing the frequency of your workouts may help you get a better night’s sleep. Regular exercise, according to a new research, may aid those who have difficulty falling asleep. Make sure you’re not disrupting your sleep patterns by getting out of bed in the middle of the night. Begin your night by taking an hour off from your daily routine.

 

Emotional well-being has risen in recent years.

Physical exercise releases endorphins, a hormone that improves mood. Taking more of these medications increases your chances of feeling better.

 

It’s possible that meditation and stress reduction might benefit each other.

It may be difficult to enter the “concentration zone” when playing a video game. Anything you need, we can provide. Adopting a positive view on life might help reduce depression.

 

The benefits of a healthy lifestyle much outweigh the short-term costs.

Weight reduction is a direct effect of increased cardiovascular exercise. To top it all off, you’ll look and feel great! Success takes a lot of endurance and vigour.

This kind of exercise is referred to as “cardiovascular training.” Many different health benefits might be expected for those who use this medication. As a result, one’s overall health and happiness improve.

Cardiovascular exercise has been shown to provide long-term health benefits. As a consequence of this, you’ll be able to perform better. I hope you have a successful academic career. Regular exercise and weight loss are two of the many advantages to which one may look forward while engaging in this behaviour.

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THE FITNESS BENEFITS OF XTEND BARRE

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THE FITNESS BENEFITS OF XTEND BARRE
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She tells us about how her background and how it can get you fit.

Firstly tell us a bit about your background in fitness.

I began dancing at the age of three years old and haven’t stopped since. After dancing professionally and graduating from college I found myself in uncharted waters as I sought to navigate how to marry my passion for movement with another passion of mine, entrepreneurship. I initially became a Comprehensive Classical Pilates instructor which opened a pivotal door for me to eventually develop Xtend Barre.

‘My first job as a professional dancer was working with Disney as a “Principal Dancer” on its cruise ship. I was 19 years old and traveling the world while working with some of the most talented performers; I was living a dream life doing what I absolutely loved to do. I continued to perform, working as a backup dancer for artists, touring, and loving every second of the journey. These opportunities afforded me a solid vision for my future and set the tone for my future career… I knew the perfect equation for my personal success would be to uncover the intersection of what fueled my creative side and also fed my soul while making a significant impact on people’s lives.

Tell us about Xtend Barre. What gave you the idea for it and how would you describe it to our readers?

The movement has been my passion since I was a young girl, I feel a fullness of energy and completeness of life when I am in the studio dancing and creating. I created Xtend Barre to unite my passions of dance and Pilates, which resulted in the creation of one of the most effective workouts that are effective for bodies of all ages, backgrounds, and fitness levels.

So what is it exactly?

Xtend Barre combines classical Pilates movements with ballet and high-energy cardio to deliver a workout that tones, strengthens, and lengthens the body. It’s a workout that engages your whole body and helps you to develop long and lean muscles, increases your flexibility, encourages healthy emotional and mental health, and improves your posture and body alignment. In my opinion, the best part is you don’t need any dance experience – everyone, no matter your age or your fitness level, will benefit from an Xtend Barre workout! There is also something extremely special about working out alongside a community of people – being united in a group motivating and empowering each other each day to ‘press play.

Fitness crazes can come and go. Why will Xtend Barre be here to stay?

First and foremost, our programming stands out among the rest. There is no other barre program that combines the grace of Pilates/Ballet and the creative athleticism of dance. The power pairing results in full body cardio and a body-shaping event…and you will sweat! Furthermore, we are a true community united around supporting one another. We are not boutique fitness consumers at the barre studio doing basic ballet moves in repetition in order to check off our “fitness” event of the day… we are a strong community of women, athletes, weekend warriors, and fitness enthusiasts. We are a people group seeking a challenge, striving to reach a goal, while supporting and empowering one another every step of the way.

What sort of people enjoy Xtend Barre?

You would be surprised at our clientele. You don’t have to be a dancer or flexible, or coordinated – this workout is for all fitness levels and ages.

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WHAT ARE THE MENTAL AND PHYSICAL BENEFITS OF WALKING?

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WHAT ARE THE MENTAL AND PHYSICAL BENEFITS OF WALKING
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Discover the mental and physical health benefits of walking, according to experts. Plus, try our 13-mile walk training plan to build your endurance…

Do you struggle to head out for a run or fitness class, but love a walk? Or maybe you keep getting injured when trying to increase your running distance? Well, did you know, that walking has many mental and physical benefits? We know that, like other forms of regular moderate exercise, walking helps keep cardiac risk factors and mental stress at bay. But, interestingly, a study published by the American Heart Association found that walkers experienced greater health benefits for heart disease, cholesterol, and high blood pressure than runners for the same amount of energy used.

Should I walk or run?

A long walk can match a shorter run in many ways (including calorie burn). Plus, it comes without the high impact and injury risk that can put some people off running. Add in plenty of ups and downs and uneven terrain on your hiking route, and you’ll turbo charge those results. ‘Running does expend more energy and is higher intensity than walking,’ says Professor Greg Whyte, an OS Get Outside champion. ‘But you’re time limited as you’ll tire more quickly. In comparison, you can walk and hike for longer and build up your endurance.’

Alice Hector, ultrarunner, retired professional triathlete, and Sundried ambassador agrees that long walks can really benefit your body. This is true no matter your fitness level, which Alice found out the hard way due to long Covid. ‘Long Covid was a disaster in terms of my personal health for a few months. However, it led me to stumble across the missing link to my run training: walking,’ she says. ‘I’d upped my running training prior to getting Covid, but kept picking up injuries. With walking, once I’d built it up, I found I recovered much quicker than after an easy run of the same distance. Now I’m back running, but I’m still trying to fit in one three- to four-hour walk per week. This adds 10 to 12 stress-free miles to my weekly volume. Plus, it’s definitely helping my legs recover quicker after runs,’ she adds.

Does walking improve mental health?

The benefits of walking also extend to the brain. It can boost blood flow and oxygen, as well as helping you de-stress and get some headspace. Walking can also increase your feelings of well-being and get the creative juices flowing. These benefits seem to be increased when you’re surrounded by nature. Indeed, a study, published in the journal Proceedings of the National Academy of Science, found that people who walked for 90 minutes in a natural area, rather than a high-traffic urban setting, showed decreased activity in an area of the brain associated with a key factor in depression. So, for those worried about their mental wellbeing, talking therapy sessions in the great outdoors make perfect sense.

Go walking with friends

Carmen Rendell, a walking therapist and founder of Soulhub, finds that conducting sessions in the great outdoors helps people express their feelings. ‘When we’re out in nature, we have a sense that the world is bigger than our four walls. This helps us unconsciously connect with the bigger picture of life. As a result, we find it easier to express what’s going on in our mind and body,’ she says. ‘Walking alongside someone enables us to feel more “with” the other person, equalizing the dynamics and helping us to share with them. We feel our words won’t be scrutinized, judged, or used to punish, and that they almost float into the ether.’

Kathy Kingdon, a PT, and counselor who also runs walking mental-wellbeing sessions, agrees. ‘When I’m out and about with clients, it’s less formal and there isn’t the same therapy stigma or pressure for them to feel like they have to dig deeper. However, it’s surprising what comes up when you’re having a general chit-chat,’ she says. ‘You also feel mindful of what’s around you, which can bring about feelings of gratitude for what you have. This can really help when you’re going through a tough time.’

Is improved cognitive function a benefit of walking?

The increased blood flow to the brain that was mentioned earlier is, in turn, also linked to better cognitive function, improved memory, and overall protection against mental decline. There’s even evidence from a study part-funded by John Hopkins Neurobehavioural Research Unit, which shows how the hippocampus (the brain area associated with memory and learning) increases in size when you walk a lot.

Shane O’Mara, professor of experimental brain research at Trinity College, Dublin, and author of In Praise Of Walking: The New Science Of How We Walk And Why It’s Good For Us (£8.99) believes it’s an absolute must to have regular long walks to help your body and mind function at their best. ‘We evolved to be able to walk longish distances (perhaps eight to 10 miles or so), more or less day-in, day-out, from early childhood until very late in adulthood. This walking acts as a self-repair mechanism for brain and body,’ he says. ‘One of the greatly overlooked superpowers we have is that, when we walk, our senses are sharpened. Rhythms that would previously be quiet suddenly come to life. Plus, the way our brain interacts with our body changes.’

Ready to get walking? Check out our 13-mile walk training plan to build your endurance and reap the benefits of walking…

13-mile walk training plan – reap the benefits of walking for yourself!

Try this plan from SMASH Mind and Body to go from routine shorter walks to a half marathon distance in eight weeks

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The Real Truth

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The Real Truth
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After each season of collegiate lacrosse, I fell into a form of depression.

 

Being the goalie is probably one of the most mentally challenging positions on the field. However, when I first started, I never felt that. From getting accolades from my 4th grade coach as he spotted me on the school bus on Monday mornings and parents telling me great job after each game, I never really experienced the bad side of being a goalie until later. Once I hit high school, I would say my self confidence spiraled. When we lost tight games in high school, I wouldn’t talk to my dad when I got off the field and halfway home; he always found a way for me to start talking. At the beginning of college I personally think I was saw as “replacing” the starting goalie. I expected to not start or even play my freshman year since there were three other goalies ahead of me. I never saw what others saw in me. I still don’t.

 

I became really statistic orientated when I was in high school, but I didn’t really understand most of them. My dad would keep track of them on a spreadsheet. It turned into a more prominent and detrimental thing when I played in college. My freshmen year I kept track of my save %, texting my high school coach whenever it was over 50%. My junior year it got really bad. With losing a year because of covid, I was determined to stay on track to the work I did for my first year and a half; that backfired. By senior year I had tabs open for the stats of me against the other goalies in the conference. I kept asking myself how do I stand among the other top two teams and what can I do to become better. Asking yourself these questions is a great from of self reflection and figuring out how to improve yourself. however, I didnt have much time to physically improve myself by then.

 

I didn’t have time to really do much during my senior season. I was student teaching every day and going to practice or a game right after that. I’ve forgotten clothes, cleats, mouthguards, and brought the wrong color shirts on numerous occasions because 7/10 times I was going straight from teaching to lacrosse. The other times I sprinted home to change and inhale something small and go heat my knee. Ive taken class in the locker room or the athletic trainers office, doing what I could to get ready for practice while already being up to 45 minutes late once class ended. Ive had absolute days while teaching and had no time to properly process it and once it hit me, I was laying on the locker room floor sobbing while putting my socks on. The actual lacrosse side especially made this season less bearable than the others. New coach, new season. but I wish it wasnt that way.

 

Yes, making each other better is absolutely important, but I wanted to win.

After each season of collegiate lacrosse, I fell into a form of depression. I thing that I did with my friends every single day was suddenly done. This was at its worst when we lost my senior year, ending my career. Within 48 hours, I was done with lacrosse and student teaching, the two things that filled my life for 16 weeks straight. No matter how much my last year sucked, the sport that I played for 14 years was over in a way I wouldn’t dream of. I didnt know what to do, nothing interested me. The only thing that I was able to watch all the way through was D1 lacrosse.

 

During the pandemic, I would go on walks around my neighborhood and I went past my first coach’s house; he was throwing out old equipment from when I first started and lo and behold: my first stick was on the curb. I continued on my walk but I knew when I got home that I couldn’t let that stick go. So, we got in the car and went back to picked it up. Sometimes, I think that that stick is more valuable than my current stick; it’s the one that taught me the most.

The only thing keeping me going in lacrosse during my last year was my students I student taught. At my first placement, my 5 students didnt know what lacrosse was, but they knew I had practice every single day. Most of the time they were absolutely shocked when I would practice outside in January and February “without a jacket on.” During my second placement, once they found out I found out I played lacrosse, thats what they all talked about. Every Thursday morning, the morning after a night game, they would walk in the door and ask “how was your game?” or “did you win?” and get so excited when we did. Ive had three of them come up to me saying that they wanted to start playing too or that they actually got a stick to play with. It wasnt the fact that they actually started playing the sport, it was more of the fact that I was able to influence these children do try something new. My only regret was not letting them come to a game.

 

I occasionally look at some games from throughout the years: MAC Champs, HS championships, my 300th save, our first ever NCAA win, and my last game ever. It shows me what I was able to achieve, even though I dont think I did enough.

This got very hard to write as I kept brainstorming. So many emotions, memories, and frustrations came crashing down all at once. To the thing I never wanted to end, I’m happy it did.

but ill always be a cougar.

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6 Reasons Tea Tree Oil Should Be Your Skin’s new best friends

Abbax khan

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6 Reasons Tea Tree Oil Should Be Your Skin's new best friends
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If you’re experiencing skin issues we are sorry for you. You’ve got many items however, is tea tree oil the one you need? Derived by the leaves from Melaleuca alternifolia, the tree Tea essential oil has earned been dubbed nature’s secret weapon.

Although studies suggest that essential oils can provide positive health effects but the FDA does not regulate or monitor the quality or purity that essential oils provide. Always conduct a patch test prior to attempting the new essential oil.

It can be used for a countless of applications

You can try to use it in an antiseptic DIY cleaning product, DIY mouthwash or natural deodorant to name a few numerous home remedies fans are turning to the essential oil to get its benefits for skin health. From treating acne, bugs to dandruff Tea tree oil could be the remedy your cabinet has been looking for.

Before you dive into a bottle of it, keep in mind that the oil’s pure form is extremely potent, and it isn’t recommended to apply the oil on your face at its full force. Consider diluting it with the best carrier oil such as sesame or coconut.

Get the benefits

 

The first time users should begin slowly with an approximate ratio of 30:1 between tea tree and carrier oils which is 3 to 4 drops of tea tree oil for each one teaspoon carrier oil. You can increase the potency according to your preference drop by drop.

You can do not bother concocting and purchase an already-infused tea tree oil product for example, shampoo or bar soap. What can extracts from tea trees do? Here are six reasons why it’s excellent for skin care.

Limited research suggests that tea tree oil could help with a range of skin issues. Research has shown it is true that the oil of tea is a source of antibacterial and anti-inflammatory, antiparasitic and antiseptic properties. This is what the science says about tea tree oil could be beneficial for the skin:

1. Remove acne

The majority of research conducted on tea tree oil and skin suggests its efficacy as pore cleanser. Due to its natural anti-inflammatory and antibacterial properties the oil of tea has been proven to decrease inflammation, open pores, and speed up the healing of breakouts that are already present.

Although it’s not a magic cure designed to substitute your entire skincare routine, research indicates that including it in your routine could provide benefits in clearing your skin.

2. Glow it up

A new study discovered that when the participants applied a tea tree oil product for their face the skin was hydrated and less oiliness. An investigation into acne that compared the efficacy in tea tree oils and benzoyl-peroxide, tea tree oil users had less flakiness and dryness.

3. It is antimicrobial

Tea tree oil can be described as antimicrobial. This means that it is able to stop viral growth as well as bacteria such as the flu virus as well as E. coli. For optimal hygiene, you can add it to hand-wash or an alcohol-based soap. Furthermore, because it aids in hydrating your hands, they already have been washed. It will be grateful to you.

4. Give your finger to the bloodsuckers

Tea tree oil is one of them numerous studies have proven that it is a source of beneficial antiparasitism properties. Some even claim the tea tree oil to be more efficient in comparison to DEET as well as other oils for repelling bugs. With tea tree oil’s reputation with decreasing inflammation, it may be beneficial after a bite.

5. Then, stop dandruff from the source

Its anti-flake, anti-inflammatory and anti-fungal qualities all are used to soothe your scalp. A 4-week research study of 126 patients with dandruff showed that tea tree oil helped ease symptoms in 41 percent participants. Also, in a research study of the tea tree oil in shampoo participants were able to report less oily locks.

6. Keep yourself clean

It would be amazing to feel like we’ve just got out of the shower. When we’re done with each day it’s than leaving the gym at middle school.

The smell of sweat is not noticeable on its own, but it turns unattractive when it mixes with bacteria that live on the skin. Tea tree oil may help combat body odour and help to keep your underarms fresh with its antibacterial properties.

Conclusion

There are many companies in the market who claim to be authentic. However, it would be ideal to purchase organic Tea Tree Essential Oil from authentic source.

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COMPRESSION CLOTHING EXPLAINED

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‘Compression clothing’ is often used as a generic name for a range of products and it’s important to understand the differences between what’s on offer. Some of it is ‘true’ compression clothing, whereas other items are functional pieces of kit that are tight-fitting.

Proprioception

Proprioception is about being aware of your body, its posture, and its movement. It is possible to wear clothing that increases this awareness and, therefore, improves your posture and technique as you train and compete.

Circulation

This is a more difficult goal to achieve. Applying a suitable amount of pressure to a muscle increases circulation to it – improved micro-circulation. Think of the principle behind the socks you can buy to prevent deep vein thrombosis on long airplane flights. Doing the same during exercise can boost your performance because the extra blood helps fuel your muscles and remove waste products.

You can also wear the clothing between sessions to gain the same benefits – weary legs are flushed out and recovery enhanced. Sleeping in the clothing or wearing it under your regular clothing allows you to go into the next session fresher.

Of course, there’s always a catch when something sounds this good… improved micro-circulation is a more difficult benefit to achieve than increased proprioception. If you use inadequate pressure, circulation is not stimulated. Too much pressure will have the opposite effect – circulation will be hindered!

The right materials, the right cut, and wearing exactly the correct size become very important. Hence, you will see far more complex sizing charts for clothing that can really deliver on this front.

Muscle vibration

If you watch a very slow-motion film of a runner, you will see their muscles vibrate and oscillate as they run. It is believed that reducing this oscillation and vibration may reduce the strain on the muscles during exercise and so reduce delayed onset muscle soreness (DOMS) – in other words, feeling as stiff as a board a while after exercise. The less soreness you have after training, the sooner you will be ready to tackle that next session.

Technical advances

As material technology and biomechanical understanding increase, experts come up with more and more ways of applying the know-how. At ASICS, Inner Muscle technologies have been developed to improve posture and give resistance that strengthens key, but hard to train, muscles. adidas, meanwhile, has spotted that by adding a Powerweb (a polymer overlay that works like hi-tech rubber bands) to its clothing, athletes can improve their posture and the power they can generate. A lot of the power generated when you run is from ‘elastic energy’ – for example, from stretching and releasing your Achilles tendon. Adidas Powerwebbing seeks to add to that energy.

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A new study investigating running behaviours and mental health during lockdown including 14,000 people globally,

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Amid the confinement and isolation of lockdown, the UK has fallen in love with running according to a new study by ASICS to mark Global Running Day. Some 43 percent of regular exercisers in the UK are exercising more now than they were before lockdown. Some 82 percent of UK runners say running is helping to clear their minds. Not surprisingly, 78 percent of UK runners say running is helping them feel more in control.

The study of 14,000 regular exercisers across 12 countries, found that more than a third (36 percent) globally and 43 percent in the UK are exercising more now than they were before the COVID-19 pandemic began – despite most sports being brought to a standstill by social distancing measures.

Meanwhile, figures from the fitness-tracking app, Runkeeper, show that runners of every level are clocking up more strides, more often. During April 2020, the app saw a 667 percent rise in registrations in the UK and a 105 percent increase in monthly active users compared to the same time last year. It also reported a 98 percent spike in the number of people in the UK heading out for a weekly run.

Running and feeling free

Yet the ASICS study also reveals that, for the majority of people, this activity surge is down to more than just physical health. Two-thirds (67 percent) say exercise helps them cope mentally when faced with challenging situations like the one we are in now, while eight in ten (78 percent) runners say that being active is making them feel saner and more in control. Some 82 percent say running is playing a key role in helping them clear their mind.

Linda van Aken, VP Running, ASICS EMEA says: ‘Despite the lockdown and social distancing measures, exercise and running, in particular, have become central to many people’s daily lives. Our study’s findings prove that a run is much more than just a run, especially in times of crisis. It’s a way for people to put aside the mental pressures and challenges of this pandemic and feel free.’

Dr. Brendon Stubbs, one of the world’s most influential exercise & mental health researchers, based at King’s College London says: ‘As one of the first multi-country studies, the results demonstrate that during the lockdown, running has become a lifeline for many people to boost their physical and mental wellbeing. These findings support previous evidence which has demonstrated that regular exercise is effective to prevent and treat mental health conditions. Overall, the study by ASICS reinforces what we instinctively know: physical activity makes us feel better and never has there been a more important time to become active and experience the mental health benefits from movement.’

Running past COVID-19

Furthermore, exercisers across the board are keen to keep their active habits going when this crisis is over. Nearly three-quarters of UK runners (72 percent) say they want to continue running as much as they are now after the COVID-19 pandemic comes to an end, while six in ten (61 percent) people who exercise regularly are determined to hang on to the important role sport and movement is currently playing in their lives. Perhaps most encouragingly, among those who only took up running after the COVID-19 crisis started, nearly two-thirds (62 percent) globally say they plan on sticking with it in the future.

Helping the world run to feel free

Linda van Aken adds: ’80 percent of Brits told us they feel best when their mind and body are in balance – and never has that balance been more important than it is now. ASICS was founded on the belief that movement can help anyone achieve a sound mind through a sound body. So, with our products, services, and events, we want to help runners of every level go further, perform better and protect themselves against injury – both during this pandemic and beyond.’

ASICS’ goal is to support everyone to enjoy the mental freedom that running brings. This is why ASICS aims to ensure every runner is running in the right shoe – for complete peace of mind.

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These questions and more answered by yoga teacher Hannah Glancy from Proper Northern Yoga

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These questions and more answered by yoga teacher
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How long does it take on average to get more flexible?

This is probably one of the most commonly asked questions. Really there isn’t a definitive answer. Flexibility is developed over time and dedicated practice. It begins to disappear the moment we over or underuse our range of motion.

I travel to Nepal a lot and what strikes me are the daily movements of everyday people, at the temples, outside their houses, in the streets and parks. People are always moving, shifting, carrying, and adapting. Over here we have become a sedentary nation and have adjusted accordingly. People tend to limit movements to what is most effective for our lifestyles and often the flexibility of a more manual lifestyle is no longer necessary. However, just because we don’t necessarily use that flexibility on a daily basis doesn’t mean we shouldn’t use it. If we become more embodied human beings, we would be assisting our future bodies.

My top tip would be to start a daily movement practice and if you have a cat or dog watch them get up from sleep, they stretch and yawn and get ready to move rather than just jumping up! So do the same, roll out of bed, stretch, move around, twist, turn and yawn… you’ll soon find your flexibility gradually increasing, or maybe speed up the process a bit by taking up a yoga class.

How long should you hold each of the yoga poses?

This will largely depend on the type of yoga you’re practicing, some yin holds range from two to ten minutes, they are softer floor-based, breathing meditative holds, whereas for a more structured Hatha approach you might be staying for three to five breaths. Recently I’ve begun to add a lot more dynamic movement to practice, playing around with shifting weight and comprehending how I transition into a movement rather than static holds.

My advice would be to find a teacher and style you like. If the holds seem too long and challenging maybe try a more fluid vinyasa if it’s not as chilled as you’d like then look for restorative. There are so many wonderful teachers out there, don’t be afraid to have a look around to find the person or offer that suits you.

How do you know when it’s OK to push yourself a bit harder without risking injury?

Once my students sit on their mats I gently remind them that a challenge should be that, something that raises the heart rate and gives the body a reason to wake up and take notice. The burn of exertion and the struggle to regulate your breath are good markers for a challenge. Back off when you need to though.

We are our worst judges of pain sometimes; we have an incredible ability to endure a lot. Often, we don’t want to lose face. It has taken me a long time to be OK with backing off. Miraculously putting my needs first has actually given my body the real space it needs to develop strength, so sometimes it’s even needed.

How often do you need to practice yoga in order to improve?

Daily. If you’re serious about improving, then practice all the time. Go to regular classes, practice in your spare moments. Learn to breathe. Meditate, reflect, and ultimately become a more embodied practitioner. Yoga is more than just movement; the best practitioners are the ones who realize the more they know the less they actually know!

More information

Hannah Glancy is a fiery yogini and founder of Proper Northern Yoga based in Kendal, Cumbria. Over the past five years, she has been an integral part of introducing a more embodied yoga practice to the northwest.

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Kettlebell Full Body Workouts To Lose Weight Fast And To Gain Muscle l Men & Women Title

Abbax khan

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Kettlebell Full Body Workouts To Lose Weight Fast
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What are kettlebells?

Around 15 years ago, no one outside the former Soviet Union knew much about kettlebells. Now, it seems most personal trainers and fitness instructors are using them with their clients.  The term kettlebell comes from the Russian word girya, a cast-iron weight that resembles a cannonball with a handle. It’s this handle that makes training methodology unique. Unlike with traditional dumbbells, the center of mass of the kettlebell is extended beyond the hand. This allows for fast, swinging motions that combine cardio, strength, and flexibility, engaging the whole body at once.

The kettlebell workout for weight loss

Below is a sample programmer of kettlebell exercises for weight loss taken from Kettlebell Training.  You can either follow the programmer exactly or you can change the weight, reps, sets, and duration of any exercise to fit your goals. This workout is just to get you started. It gives you more of an idea of what to do in your workouts going forward. With experience, you’ll have more confidence to create some of your own training programmers.

 

 

Kettlebell Full Body Workouts

Full-body workouts to lose weight fast and to gain muscle too. Kettlebell workouts for your strength training too. The Kettlebell is used as a weight for arm exercises like single-arm rows and shoulder presses. Squats and Lunges are among the most popular moves in Kettlebell Workouts. Kettlebells are known to improve overall strength, core power, balance, flexibility, and coordination while also getting rid of stubborn fats, tones the arms, and sculpting lean muscles.

 

Fitness Tips Guides

Fitness Tips Guides give exercise plans, nourishment tips, and activities that will help individuals to the way to sound living. Fitness Tips Guides is here to help whether an individual needs to acquire muscle, lose fat, increment strength, or do some aerobic exercise, to further develop wellbeing No matter the objective, regardless of the sexual orientation and age, Fitness Tips, Guides are here. Fitness Tips Guides, Aiming to rouse, inspire, assist individuals with arriving at their objectives and outfit them with the possibility of a solid and cheerful way of life.

 

Stay Healthy, Strong, and Happy!!!

 

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YOUR GUIDE TO ECO-FRIENDLY FITNESS

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Malcolm Bradbrook looks at what we can do to minimise our impact on the environment while still keeping fit. The environmental challenge has many different strands, from the climate emergency caused by air pollution and global warming to the amount of plastic littering our planet. It is natural to want to minimise the damage we do to the world as we go about our exercise routines. New gadgets, new races, new shoes, new bikes, and more fill up our baskets online as we seek to keep up both in terms of speed and with the latest fashion. But there is plenty we can do and green living as a fitness fan falls into three categories; the events we choose, the kit we buy and our behaviour. Buying Kit Establishing eco credentials has become essential for all brands and different tactics are being used to reduce the impact on the environment. But the challenge to that has come in the form of the latest carbon-plated running shoes. The controversial Nike Vaporfly is reputed to only last 200 miles (most shoes last for up to 500 miles) and some other shoes only claiming to be at their optimum for 50 miles. Meanwhile, Salomon has announced a concept running shoe which can be returned to the company to be recycled into ski boots at the end of their use. ‘We recognise that we have to do better for the environment,’ explains Guillaume Meyzenq, Vice President of Salomon Footwear. ‘We are showing it is possible to find alternative materials to create performance footwear. Planting a million trees Other companies are trying a different tack, with leading cycling brand Endura announcing that from 2020 it will plant a million trees every year to offset its activities. This is on top of going PFC-free since 2018, offering a repair service to increase the lifespan of its kit and donating one per cent of profits to charities. Pamela Barclay, Endura’s co-founder, says: ‘We would hate to look back and think we could have done something and didn’t. If we don’t stop climate change, we won’t have a world to clean up.’ It’s not just established brands, but new companies have a green ethos from the very beginning. BAM is one of these brands. It was founded by former pole-vaulter and current adventurer, David Gordon. He explains: ‘Right from the outset it was important for me to come up with a business that was environmentally friendly and sustainable. I was – and still am – motivated to show the world that you can build a successful business whilst doing the right thing environmentally and ethically.’ Using Bamboo fibres BAM uses bamboo fibres rather than cotton or more harmful products. Bamboo grows quickly and does not need to be replanted and uses less water than other plants while being cultivated. Not all bamboo-based garments are eco-friendly because much depends on how it is treated but David has visited each layer of the process from the bamboo plantations right through to the garment factory to ensure that the highest standards are maintained. He adds: ‘I think most people now are aware of the damage that the clothing industry has on the planet, from water pollution to landfill. It’s not enough to pay lip service to the problem by bringing out a couple of token sustainable pieces in a collection to tick a box. ‘ Protecting the environment at races A runner determined to change the mindset within endurance events is Windsor-based IT consultant Rima Chang. She has become a well-known figure in marathon and ultra-running as she completes events dragging tyres weighing up to 10kg. Her running raises awareness of, and funds for, environmental issues around the world. Rima says: ‘I hate the amount of rubbish people throw away, so I focus on reducing disposable plastic. People are overwhelmed about the number of changes they have to make in order to be more sustainable. They prefer to divert the issues towards the government or pretend that it isn’t happening. I focus people on one achievable goal – reduce the use of disposable plastic.’ Rima has successfully campaigned for events around the world to reduce the number of bottles they give out. It was her input that first encouraged Rome Marathon to reduce its impact. Reducing plastic bottle use Organisers have reduced plastic bottle use from 200,000 four years ago to 70,000 now. They use cardboard cups for liquid energy drinks and recyclable plastic cups for water. Last year Rima cycled from the UK to marathons in Geneva and Nice and her dedication wowed organisers to the extent that they vowed to go cupless in 2020. She adds: ‘The challenge with all big events can sometimes be sponsorship deals but some action is better than no action and I am hopeful that we will start seeing some big improvements soon. To all the runners out there I have one plea: leave no trace.’ How to be a green exerciser • Bring your own bottle and refill at race check points. • Keep empty wrappers on you until you can dispose of them safely. • Try to avoid plastic or synthetic fibres in clothing like polyester, nylon and acrylic • Make your kit last. Will that new top make you faster?
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Malcolm Bradbrook looks at what we can do to minimize our impact on the environment while still keeping fit.

The environmental challenge has many different strands, from the climate emergency caused by air pollution and global warming to the amount of plastic littering our planet. It is natural to want to minimize the damage we do to the world as we go about our exercise routines.

New gadgets, new races, new shoes, new bikes, and more fill up our baskets online as we seek to keep up both in terms of speed and with the latest fashion. But there is plenty we can do and green living as a fitness fan falls into three categories; the events we choose, the kit we buy, and our behavior.

Buying Kit 

Establishing eco-credentials has become essential for all brands and different tactics are being used to reduce the impact on the environment. But the challenge to that has come in the form of the latest carbon-plated running shoes. The controversial Nike Vaporfly is reputed to only last 200 miles (most shoes last for up to 500 miles) and some other shoes only claim to be at their optimum for 50 miles.

Meanwhile, Salomon has announced a concept running shoe which can be returned to the company to be recycled into ski boots at the end of their use. ‘We recognize that we have to do better for the environment,’ explains Guillaume Meyzenq, Vice President of Salomon Footwear. ‘We are showing it is possible to find alternative materials to create performance footwear.

Planting a million trees

Other companies are trying a different tack, with leading cycling brand Endura announcing that from 2020 it will plant a million trees every year to offset its activities. This is on top of going PFC-free since 2018, offering a repair service to increase the lifespan of its kit and donating one percent of profits to charities.

Pamela Barclay, Endura’s co-founder, says: ‘We would hate to look back and think we could have done something and didn’t. If we don’t stop climate change, we won’t have a world to clean up.’

It’s not just established brands, but new companies have a green ethos from the very beginning. BAM is one of these brands. It was founded by former pole-vaulter and current adventurer, David Gordon. He explains: ‘Right from the outset it was important for me to come up with a business that was environmentally friendly and sustainable. I was – and still am – motivated to show the world that you can build a successful business whilst doing the right thing environmentally and ethically.’

Using Bamboo fibers

BAM uses bamboo fibers rather than cotton or more harmful products. Bamboo grows quickly and does not need to be replanted and uses less water than other plants while being cultivated.

Not all bamboo-based garments are eco-friendly because much depends on how it is treated but David has visited each layer of the process from the bamboo plantations right through to the garment factory to ensure that the highest standards are maintained.

He adds: ‘I think most people now are aware of the damage that the clothing industry has on the planet, from water pollution to landfills. It’s not enough to pay lip service to the problem by bringing out a couple of token sustainable pieces in a collection to tick a box. ‘

Protecting the environment at races

A runner determined to change the mindset within endurance events is Windsor-based IT consultant Rima Chang. She has become a well-known figure in marathons and ultra-running as she completes events dragging tires weighing up to 10kg. Her running raises awareness of, and funds for, environmental issues around the world.

Rima says: ‘I hate the number of rubbish people throw away, so I focus on reducing disposable plastic. People are overwhelmed about the number of changes they have to make in order to be more sustainable. They prefer to divert the issues towards the government or pretend that it isn’t happening. I focus people on one achievable goal – reduce the use of disposable plastic.’

Rima has successfully campaigned for events around the world to reduce the number of bottles they give out. It was her input that first encouraged Rome Marathon to reduce its impact.

Reducing plastic bottle use

Organizers have reduced plastic bottle use from 200,000 four years ago to 70,000 now. They use cardboard cups for liquid energy drinks and recyclable plastic cups for water.

Last year Rima cycled from the UK to marathons in Geneva and Nice and her dedication wowed organizers to the extent that they vowed to go cupless in 2020. She adds: ‘The challenge with all big events can sometimes be sponsorship deals but some action is better than no action and I am hopeful that we will start seeing some big improvements soon. To all the runners out there I have one plea: leave no trace.’

How to be a green exerciser

  • Bring your own bottle and refill at race checkpoints.
  • Keep empty wrappers on you until you can dispose of them safely.
  • Try to avoid plastic or synthetic fibers in clothing like polyester, nylon, and acrylic
  • Make your kit last. Will that new top make you faster?
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CYCLING FOR WEIGHT LOSS: WORKOUT IDEAS + EXPERT ADVICE

Odyssey News

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CYCLING FOR WEIGHT LOSS
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Getting started with cycling for weight loss

When it comes to cycling, before you even think about shifting pounds, you need to familiarise yourself with being on the bike, according to Togo Keynes, co-founder and head coach of Njinga Cycling. ‘Begin slowly and don’t commit to too much at the start,’ says Keynes. ‘You want to build up gradually while gaining confidence – and enjoy your cycling. Don’t push yourself so hard you dread going out on the bike.’

Keynes has worked with a number of women needing help getting fit or losing weight post-pregnancy. They were all new to the sport, but caught the cycling bug fast. ‘It’s important to remember to start steadily and ride zone 2 efforts (the fat-burning endurance zone that should feel like a5/10 perceived effort),’ says Keynes. ‘This is a fairly low intensity and the best way to begin working on losing excess weight.’ Keynes recommends beginning with riding 3-5 times a week for 20-30 minutes for four weeks, then building up to 30-40 minutes and increasing by 5-10 minutes every four weeks until you get to 60 minutes.

‘Once you are riding comfortably for an hour, you can increase the perceived level of exertion from a 5/10 to a 6/10 effort for the last 20-30 percent of the ride,’ he says. ‘This will help you build a good solid fitness base. When rides start to feel much easier, you can increase the intensity and duration bit by bit.’

Complement your cycling with other exercises

What about cross-training? Will this help you shift the pounds on the bike?

‘Absolutely!’ says Keynes. ‘A 30-minute strength and conditioning session 2-3 times a week can really help to boost your weight loss.’ Targeting key cycling muscles, such as the quads, glutes, and hamstrings will improve your power on the bike and tone up your body.

‘Resistance training helps build muscle mass and elevates your metabolism for longer. This is particularly helpful when focusing on weight loss,’ he says. But finding the time and headspace isn’t always easy. Keynes suggests choosing an organized cycling event to work towards and then start training for it. ‘Getting focused on a goal can often provide the incentive to stay focused,’ he says. ‘Even if it’s just your own goal distance by a certain date, start training for it. Keep a record of your sessions to track improvements both on the bike and with your body. There’s nothing more motivating than seeing the kilos slowly start to drop off or the miles you can do in your 30-minute session slowly start to increase.’

Keep moving forward, both literally and figuratively, urges Keynes. And be accountable for your rides. ‘Ride a few times a week with a friend or join a live online class where you have coach support and encouragement,’ he says. ‘If you are using an indoor bike, put on a great podcast to distract you.’ Whatever you do: ‘Don’t let one bad day be the one that breaks your momentum. Put it aside and start again the next day.’

Cycling for weight loss: one woman’s journey

‘After having children, I gained a lot of weight and found it so hard to shift. I was a member of a gym and took group exercise classes but seeing myself in the mirrors did nothing for my self-confidence. My mental health really suffered. I stayed out of all photographs, so I have very few of me from when the children were babies, and I was diagnosed with depression and prescribed antidepressants. I knew I needed to do something but I couldn’t face the mirrors and feeling on the outside of the gym clique. But then my gym refurbished the Spin studio with blacked-out walls, disco lights, and not a mirror in sight, So I decided to give indoor cycling a go.

‘I needed to do something.’

‘I was really nervous at first; I didn’t want to feel out of my depth, but I ventured into the studio wearing my husband’s baggy tops and loose joggers and sat at the back, trying to keep up with the music and instructions. Being inside meant I felt safe and could hide, so I decided to do two classes a week, walking as much as I could in-between and cutting out junk food and alcohol while increasing my water intake. I didn’t follow a special diet. I just ate healthily and had the occasional treat.

‘The weight started to come off after a month of being on the indoor trainer. That spurred me on to keep going. Over time, I built up enough confidence to give outdoor cycling a go, too. I was lucky to find a cycling group called Club Velo 365. They made me feel so welcome and took the time to support me on my rides.

‘That piqued my interest in “power cycling”, so I researched it and took my fitness qualifications. The tech talk can seem intimidating at first – indoor bikes have all sorts of numbers and readings – but you don’t need to get into all that unless you want to. The key is to get a feel for how much effort you’re putting in so you can manipulate your energy system to become a fitter, more efficient rider.

‘Just give it a go.’

‘Thanks to cycling, I lost over four stone in two years. It wasn’t linear but the process was positive for my physical and mental health. I’m now teaching my own classes and no longer need medication. Getting started is always hard but the key is to not put pressure on yourself. Just give it a go. People who genuinely love cycling won’t care what you’re wearing, how much your bike cost or how far you’re going. The only bad ride is the one that didn’t happen.’

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