10 Basic Exercises You’ve Been Doing Wrong The Whole Time

10 Basic Exercises You’ve Been Doing Wrong The Whole Time

We go to the gym to lose weight and build muscles. Most of us spend at least three hours in the gym. With all the necessary equipment and technology, we are close to achieving our fitness goals.

These equipment assist us in doing our workouts. However, the real work lies in us. We should have adequate energy and oxygen to finish our training. It also entails focus and determination.

However, what if we tell you that the hours you have spent in the gym are put to waste. Why? You have executed every exercise wrongly.

Technical understanding of the execution of exercises is very important. Our position and the manner we perform the exercises helps in targeting the core muscles we wish to improve.

We want you to stop wasting your time. So check out these exercises you’ve been doing wrong since you start hitting the gym.

Squats


Squats improve multiple muscle groups on your legs and help improve posture. Commonly, people perform squats with knees caving in while going only a quarter or half way down, going up on the toes and back rounding. The correct form is to spread your feet slightly wider than your shoulders, toes pointed out, chest up and shoulders back.

Lunges


Lunges build your quads and glutes to improve balance. People usually shift the weight to the ball of the forward foot. They also bend their torsos forward, with front knees caving in. To correct this, keep your back straight, then step out with one foot and bend straight down. The angle between your thighs should be 90° in the lowest position.

Pushups

10 Basic Exercises
Pushups can go into different variations. However, people often push up with elbows too far out and fully perpendicular to the body.

Most also go only halfway down. Also, people bend their hips instead of moving the body. The basic rule in push-ups is that your arms should be the only ones moving your body up and down.

Dips

Dips Workout
Dips build triceps and lower pectorals. Usually, people flare their elbows out. They also do not go all the way up until arms are fully extended.

Most even do it very fast. In performing dips, you should go all the way down until your elbow reaches a 90° bent. Then get back up until your arms are fully extended.

Bench Press

Bench Press bodybuilding
The bench press is perfect if you want to build your chest. However, most people have their elbows in line with their shoulders. It hampers progress as it doesn’t target the chest. The right execution is to squeeze your shoulder blades. Raise your chest and tighten your upper back.

Bicep Curls

Bicep Curls
A bicep curl is the most common exercise to build your biceps. However, most people lean back during the curl in which they bring their elbows forward instead of keeping them at their sides.

To perform this, maintain your elbows near your torso and keep your upper arms stationary. Exhale and curl the weights while contracting your biceps.

Barbell Bent Over Rows

Barbell Bent Over Rows
This exercise is the best back developer. In the execution, most people stand too upright, curl their wrists inward, tilt their head back and excessively swing their hips.

The proper execution starts with picking up the barbell, bending slightly the knees while bending forward from the hips until body is at 45°-angle to the ground.

Pull the bar into your lower chest and make sure you bring your elbows to the ceiling. Control the barbells way down.

Pull-ups

Pull-ups
Some people execute this by swinging their body to create a pause and not bracing the core and legs which lead to body flopping around.

So before doing pull-ups, it is better for you to start doing cable pull downs. You can also jump into a pull-up and hold as long as you can.

Overhead Press

Overhead Press
Most people wrongly execute this because of they grip the bar too wide. The crucial part of this workout is to keep the body tight while having a strong grip on the bar. You should push your chest out while tightening the glutes to keep a neutral spine.

Deadlift

Deadlift
The most common mistake of people doing deadlifts is the rounding of the back rather than the natural arch. To perfect this, try locking your upper body posture by keeping the chest high and arms long.

Make sure you keep your weights into your heels. Keep your core area strong and concentrate on pressing through the legs.

6 Weightlifting Strategies That Are Most Effective

6 Weightlifting Strategies That Are Most Effective

Building your strength is the utmost foundation to athleticism. Not only is it used to help you become stronger, you will also gain more energy run faster, and lose fat faster.

To help make your routine all the easier to follow, we’ve constructed a few strategies will give you the most benefits.

Here are 6 weightlifting strategies that are most effective. While these tips have been proven to help ramp up your muscle gaining results, we discovered using the right amount weightlifting supplements like D-Anabol 25 anabolic muscle gainer, with right choice of formulated ingredients do enhance overall results quicker and lasting.

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Own the Top Four Exercises

The Squats Bench Press, Deadlift, and Shoulder Presses are the best exercises to building strength. Additionally, rows and chin-ups are great add-ons to the top four exercises.

They will help assist in lifts to complement shoulder and bench presses to help promote your muscles in staying control and in balance.

Rely On Barbells

Forget all the “latest” equipment and focus your strategy on reliable barbells. While they may be helpful, adding them to your routine is not essential if you plan to gain muscle.

Barbells will allow you to bulk up on weight with heavy lifting to get stronger. Once you’ve completed your heaviest strength exercises, you can move on to other strength building exercises and dumbbells. Safe and effective weight training.

Don’t make it Difficult

Consider a simple method of training to keep your muscles growing. Some trainers focus their clients’ routine on certain repetitions and speed. If you’re just starting out, there’s no need to focus on speed.

However, if you are an advanced lifter, slowly transition into monitoring your speed for repetition. You can start by focusing on lowering and raising your weights in a controlled force.

Pause for one second and count once you reach the lift. Follow a controlled tempo to release tension on the muscles. Otherwise, you may end up slowing your progress. The best way to get stronger is to increase your load consistently.

Keep Track Of Your Progress

Stay on track with your progress by writing down your weekly sessions. Jot down the type of exercises, sets, number of repetitions, and even how you felt after each workout.

Make a note of your best lifts and the count of reps you’ve completed per weight. Make it your mission to strive to improve those results and challenge your progress.

Be Sure to Not Over Do Your Routine

Stick to three to four lift sessions a week. Keep your workouts short, yet beneficial to help you gain the advantage of hormonal surges.

When you train too much in every session, you will end up getting tired easily and not at your best performance.

Don’t Forget the Cardio

Don’t forget to include cardio to your weekly training. To become lean and healthy, running, and cycling will increase your hormones.

However, always keep your cardio short, yet high intervals. Run at a moderate speed and sprint to the top then walk back down. You can also continue to add more sprints as you progress.

What is your current weightlifting strategy? What has worked and haven’t worked for you? Comment below and let us know! Visit home blog for more tips like this one.

The Importance of Sports Nutrition during Training, and Before and After Sporting Events

The Importance of Sports Nutrition during Training, and Before and After Sporting Events

Sports nutrition is the study and practice of improving an athletes’ performance through nutrition and diet.

Nutrition is an important factor in the overall training regime of almost every athlete.  Nutritional intake can be different for each type of sport and research has been done, and is still ongoing, to always improve an athlete’s or competitor’s performance.

 

Proper Diet for Weight Gain

Factors that can Influence your Nutritional Requirements when practising sports

The sport you play will dictate what kind of nutritional plan will be best for you.  Different sports require different energy intakes.

The time of your sports season; off-season, midseason or peak-season will influence your intake and type of food.  Mid-season can require more recovery foods, where off-season will call for a higher protein intake because of strength training.

What you eat, before, during and after games, performances or matches is very important.  Pre-game you need to fuel up to keep blood sugar levels balanced.  Mid-game nutrition will also vary depending on your sport. Drinks with high electrolytes, sodium and fast acting carbohydrates will be efficient.

Post-game nutrition could be the most important.  Your recovery and long-term success can depend on what you consume afterwards.  Fast food does not fall in the recovery nutrient bracket, and can actually cause more soreness and inflammation.  A high-quality protein shake will be a good choice.

 

The Importance of Sports Nutrition During Training

Athletes need more calories because they burn more calories during practice and performances.  Athletes need a good quality of food that needs to hold nutritional value.

Every meal should have 1 to 2 servings of lean protein, 1 to 2 servings of healthy fat, and 1 serving of either a colourful vegetable or a fruit.

At least 2 of the daily meals should include a slow-digesting, high fibre carbohydrate, like brown rice, lentils or wholegrain bread.

When it is not possible to expect to have a proper meal, always choose real food in the convenience store, not the food that claims to be sports drinks or sports bars.  Health bars and whole grain alternatives will be good choices.  A bag of trail mix is a better choice than a bag of chips.

Would You Try Supplement for Cutting and Bulking?

Yes I concurred – foods and balanced diet must form the most important enhancement to help you bring on results and retention. However we must not get carried away to the vital roles supplementation play in helping us get to our goals and enable our desires, as fast as humanly possible.

Proper supplements for muscle building, plus proper training and nutrition will definitely speed up your workouts, performances, endurance, strength and ultimately, results!

For example, it’s no wonder why many guys and gals looking to shed body weight or fats turn to supplements proven to not only tear off unwanted bodyfat but retain natural lean muscles and energy without any nasty effects. I enjoined you to go read this clenbutrol review to discover one of the best brands you can find in the market today.

Exercise to Help You Build Bicep Muscle Quickly

Exercise to Help You Build Bicep Muscle Quickly

The emergence of fitness centers worldwide is unstoppable. As you see, convenience is now served better than ever due to technological advancements. However, people are slowly realizing that an overdose of convenience may result to physical health deterioration.bicep workouts

Most activities in various fields today do not require physical effort. If you happened to be one of those who just sit around in the office for about 8 hours a day, then you probably find the need to get to the end of this article. You are right if you think that being physically fit is the best way to be 100% hotter. You may want to start today by knowing how to improve your biceps.

You need to understand that by doing the exercises below, you will observe a skyrocket of your heart rate. That means that not only will you build bicep muscles quickly but also burn calories. Thus, you lose weight along the way.

Push-up position hammer curl

It is like the typical push-up you know but you would have to grab a pair of dumbbells for this one. Alternately lift your left and right hands without moving your upper arms and do it for about 30 to 60 seconds.

Squat concentration curl

This needs a pair of dumbbell. Go get your dumbbells and squat. Hold the dumbbells tight. As you squat, stretch and raise your both arms to the level of your shoulders. Make sure that your palms face each other and then simultaneously and/or alternately do the lifting on both arms.bicep exercises

Stand with the hammers

While standing, grip the dumbbells tight with your left and right hands. Do the lifting up and down as many times as you can. This does not only make your biceps bigger but also tones your abs.

Resistance band jumping-jack hammer curl

With your feet together, stand and stretch the band. Hold the top of it with your both hands. Curl bands toward your shoulders; make sure to exert effort as you do this. Repeat for 20 seconds.

While there are many workouts to make your biceps look stronger and better, the ones above are considered to be the easiest yet the best. Start now and do not hesitate.

The Best Shoulder Workout to Build your Shoulder Muscle

The shoulders are perhaps the most used muscles in the body, particularly in the upper body area. The shoulder area is one of the rare muscle groups in the body that can rotate on a full 360 scale which is why the amount of work that these muscles exert is really not a joke. With that said, working out your shoulders is just something that you should pay more attention to.

Without strong shoulders, you will not be able to progress in your other workouts. Your shoulders are critical for increasing your load which is why together with your bicep and tricep workouts, you should also be able to throw in this shoulder workout in between.Shoulder muscle

Shoulder Press

This one is quite obvious. Every shoulder routine should have the shoulder press since this specific workout will always target the shoulders well. Shoulder press can be done with a shoulder press machine, dumbbells, or barbells.

For the best results, try this workout in the range of 3 sets with 5-6 reps each. Make sure to adjust your weight in accordance with the repetitions

Side Laterals

After the shoulder press, the next workout you should do are side laterals. Side laterals put the work this time on each of your shoulders individually. This workout is done with a dumbbell on each hand and what you will be doing is to raise it to the side as if you are doing a wing motion.

For this workout, do 3 sets of 12 repetitions again. Adjust the weight you will be carrying in such a way that 12 reps would be the max you can do but not the absolute max.

Front Raises

Going back to using both of your shoulders at the same time, front raises are much like the hybrid of your shoulder press and your laterals. While holding a plate or with a dumbbell on each hand, place the weights in front of you, particularly in front of the pelvic area. Raise the weights on a front swinging motion to reach your shoulder area.

3 sets of 12 reps each should do the job and you may want to decrease the weight a bit compared to your side laterals.

These three exercises are just some of the most effective shoulder workouts you can do to build your shoulders. Feel free to mix these exercises with others more such as your reverse flyes, delt raises, and of course, your good old push ups.

Here is a suggested routine you can do every other day:

Shoulder Press (Dumbbells, Barbell, or Machine) – 3 Sets, 5-6 reps

Side Laterals – 3 Sets, 12 reps

Front Raises (Dumbbells, or Plate) – 3 Sets, 12 reps

Push Ups (Regular) – 3 Sets, 5-6 reps/ REVERSE FLYES – 3 Sets, 12 reps

 

Burn Fat Quickly With Fat Burning Foods And Body Fat Exercises

fat foodsLooking to burn fat fast? Below are ways to eliminate body fat and shape up quickly –

  • Balance your carbs. It is tough to understand precisely how much fat cave dwellers ate, but it is safe to say they did not obsess over it. They did not need to because animals and plants back then had a healthier mix and various types of fat than that which is in the contemporary food chain. Omega 3 polyunsaturated fatty acids – like the ones found in fish and fish oil now – would be the ideal.

Next, best is monounsaturated fats, found in meat, nuts, avocados and olive oil. The less healthy ones include folic 6 poly-fats, found in vegetable oils and mayonnaise, and saturated fats found in milk products, and grain fed to farm raised meat. To Reduce your fat consumption, search out the leanest meat (sirloin beef, chicken breast), the fattest fish (salmon, mackerel, as well as also the healthiest oils (olive and flax)!

  • Eat your carbs, protein and fiber. This means eating unprocessed foods and whole products to receive your micronutrient repair. And although not all of natural foods are made equal in calorie count, there continue to be the very best foods to consume and can allow you to burn fat fast. So aim to eat 6 health miniature meals per day to fill your body with high fuel.

 

  • Among the simplest ways to shed body fat – DRINK fewer calorie beverages such as the carbonated beverages, energy drinks and alcohol, and also, needing less sugar in your coffee and tea. You notice, consuming an excessive amount of sugar will excite more stomach fat! Though cutting it off entirely is the ideal instance, you might find it difficult it initially, so drink in moderation.

 

  • Train hard to burn fat fast. That implies, getting on the very best aerobic workout, and also most effective strength training program such as Turbulence Coaching – this is a combo of High-Intensity Interval Training and Multi Movement Power Training to turbo-charge your metabolism. Ramping up your workout intensity is the most effective ways to drop body fat very quickly!

What are quick burning foods?

You understand already when we consume more calories than our body can burn off we gain weight.

It is a fact that certain foods will enhance your metabolism but only if you consume them as a portion of an active diet program and weight loss programme.

Fat burning foods.

Fat burning food #1: Apples:

Can you remember the old expression “An apple a day keeps the doctor away”?

Not just a doctor but also the extra pounds too.

Apples contain the maximum percentage of pectin; this can be a soluble fiber.

There was a fascinating study in Brazil about weight reduction and apples.

2 groups of dieters were receiving precisely the same amount of calories but with one exception.

1 group was obtaining an apple before each meal. And this group dropped 33 percent more in weight.

Fat burning food #2: Garlic:

Garlic is the most effective fat burning foods.

It includes the chemical allicin that has antibacterial effects and helps reduce cholesterol and unhealthy fats.

Fat burning food #3 Tomatoes:

Tomatoes are quite useful to add to your diet plan. Not only are they great in your struggle against overweight but they’re also an excellent prevention of cancers and higher blood pressure.

Fat burning food #4 Carrots:

Adding a lettuce into the beginning of each meal is an effective method to shed weight. Why do you ask? The lettuce leaves no more space in the gut for your dessert.

When utilizing this suggestion, you ought to be able to lose about a pound in 1 week.

Fat burning food # 5: Oranges

Oranges are full of vitamin C plus they’ve fat burning properties.

In comparison with exercises, they’re an effective method to eliminate fat.

Fat burning food # 6: Mangoes

Mangoes are rich in fiber and are low in calories.

Fat burning food #7: Spinach.

Popey gets his power by eaten spinach, and yes they’re incredibly healthy. Spinach includes a great deal of iron; it’s an outstanding nutrition food and can be an excellent prevention of cancer.

Please bear in mind that this listing isn’t completed. A fantastic way to shed fat with ingesting is food full of fibres, low calories and meals which provides your belly with a feeling of being fulfilled.

Top 10 Exercises Without Weights

bodyweightIf you hate to visit the gym, you aren’t alone. The excellent news is – you can receive results within the convenience of your own home with some easy home exercises.

Bodyweight training might be useful. It’s rather considered a substitute for weights if needed. Training together with your body weight for being a source of resistance will be just a time-tested technique to obtain results fast.

Listed here are the 10 most useful bodyweight training exercises that provide you great workouts and excellent results – minus the gym.

  1. Supine Pull-Ups (works major muscles in back, shoulders, and biceps) Utilize two seats and a pole – plus a heavy broom handle is useful. WARNING: Just be sure that the seats are stable and that the broom handle is strong enough to carry your weight reduction. You might be SEVERELY injured when the pole was to crack or the seats to slip. Lie on your back underneath a low bar. Grab the bar with a full overhand grip. Pull-up. Lower and repeat for 6 8 reps.

 

  1. Supine Biceps Pull-Ups (biceps, some back) Utilize the same chairs-and-pole arrangement from no1. Sit underneath a low bar. Grab the bar with a reverse grip (palms facing you)and palms about shoulder-width apart. Keeping the human body upright, pull upward to your chin only clears the pub. Give attention to the tension on your biceps, looking to relax the rest of one’s body. 6 8 reps.

 

  1. Push-Ups (chest, triceps, shoulders) The secret if targeting the chest together with Push-Ups could be your direction in that your elbows travel. Much like bench presses, the elbows need to maneuver far from THE BODY to a target your chest and also be retained near the BODY to aim the triceps. Set each hand only outside your shoulders, marginally behind the surface of one’s shoulders. Hands are pointing directly ahead, upper body stiff as a plank. 6-15 reps.

 

  1. Tent Push-Ups (primarily upper chest) Assume the position at #3 but walk the feet forward so that your body is flexed at the waist, along with your hips are up high in the atmosphere. Bending at the elbows, then lower yourself until the nose touches the ground. Push upward. Repeat. 6 8 reps.

 

  1. Push-Ups, Triceps Position (you guessed it – triceps(and a few chest) start out using fingers facing forward in position from no1, hands slightly LESS than shoulder-width apart. Lower the body into a ground keeping arms in against the human body. Push upward. 6 8 reps.

 

  1. Triceps Dips With Chairs along with both hands behind the back, support you in your palms at the edge of a seat. Your hands must be touching; your elbows should angle external. Dipping within this position alleviates a great deal of stress on the shoulder and elbow joints. Lower your self, keeping your back near the seat. Bend your elbows back and forth slightly to your sides. Keep the human body angled somewhat forward through the duration of the motion. Press up yourself into your arms are right. 6-15 reps.

 

  1. One-Legged Squats (front thighs, glutes, hamstrings) Stand perpendicular to your wall, so about arm’s length away out of this. Stretch your arm from both sides and put your palm against the wall in precisely under shoulder-height. Angle the foot straight in the wall in 45 degrees. Bend the other leg back again. Keeping the human body upright, lower yourself before the non-weight-bearing knee stays near (but not touching) the bottom. Support yourself by simply leaning against the wall socket. Press your self back up to starting position. Repeat 6 8 reps.

 

  1. One-Legged Hamstring Bridges Lie on your back with one leg stretched, heel on the earth. Contain on the flip leg up off the ground. Suffering throughout your heel, flex your hamstrings to lift the body. Lower and repeat for 810 reps. Repeat with other legs. You’re able to restrain the resistance and also the degree to which your glutes contribute by altering the distance you put your heel proportional to your buttocks.

 

  1. Lunges Begin that the Lunge by carrying a massive step forward, keeping up your head and chest vertical. Lower your hips and allow your tracking knee to fall into a point just before it touches the floor – not let the knee touch the ground. To come back to the beginning, push off with your forward leg and then step again as soon as the knee is entirely right back. Repeat with another leg, 1015 reps each leg.

 

  1. Stair Running – Stair running is not Usually thought of a resistance exercise, as well as in reality, and it generates heavy demands On your cardio vascular system. But it also comes with an Amazing task of conditioning the lower body. If your knees are in great shape, do 10 20 One-story sprints, preferably two stairs at one time. As you get stronger, operate Up the amount slowly. Keep one hand on the stair railing to grab your self if you Lose your equilibrium. Give Your Self a larger struggle by sporting a backpack Filled up with beautiful and heavy novels.

6 Tips to Keep Your Weightlifting Training Safe and Effective

6 Tips to Keep Your Weightlifting Training Safe and Effective

Strength training is an effective way to challenge your muscles and build strength by force. Using counterforce such as lifting, you can gain heavy weights and increase resistance to make your muscles leaner and stronger while strengthening the bones. Additionally, weight lifting will help you maintain the necessary strength for your daily activities for the years the come.

However, trainers must make the necessary precautions to strength training as this can lead to a risk of injury. The daily recommended time for strengthening activities allows the body to train major muscle groups at least twice a week. Keep in mind that your muscles also need rest to recover between each session.

Here are 6 tips to keep your weight lifting training safe and effective.

Always Start With a Warm Up


Walking and light stretches are an easy way to warm up the body and to cool down. Before you begin your muscle training, be sure to allow enough time to stretch all the muscle groups before and after your workout to prevent any injury or strains.

Focus on Your Body’s Form


Before you consider how much weight you need to lift, be sure to consider the form of your body. Align your body correctly to ensure smooth movements through each exercise. Having poor form will leave to slow gains and a risk of injuries during the session. When learning a new routine experts suggest that trainers start with minimal weight. Concentrate on the movement of the exercise and be sure to control equal lifts.

Work the Right Tempo


Staying in tempo will help your body stay in control. During a workout, follow the right tempo based on your level. For example, you can follow the “3010” tempo. The first number is lowering the lift. The second denotes the pause during the midpoint, following with the third concentric component. Finally, the last number denotes the pause.

You will start by lowering the bar for 3 seconds, with no pause. Then return to the starting position and repeat. While people may get confused with temp exercises, the idea is to start with concentric portions.

Pay Attention to Your Breathing Form


During your workout, it is important to focus on your breathing. Learn to exhale with effort when working on your lifts and inhale as you release the dumbbell.

Challenge your Muscles


Choose the right weight that works on your skill level and exercise. Choose a weight that will target the muscle for two reps while allowing you to maintain your form. Once you notice the weight becoming too easy, challenge your body to another set of reps and add weight. Just be sure that you can still finish with good form.

Give Muscles Time Off


While strength training is beneficial to the body, it can cause tears in the muscles when not properly cared for. It is important to let the muscles heal and breathe to grow grower. Always aim for at least two days off from strength training to recover before your next session.

Got any tips that you would like to share? Comment below and share your tips with us!

The Top 7 list of Sport with a Low Risk of Injury and a High Payoff in Physical Health

The Top 7 list of Sport with a Low Risk of Injury and a High Payoff in Physical Health

Not all sports were created equal.  Dangerous sports can expose athletes to serious bodily harm.  Research showed the following 7 sports as being the healthiest and safest, with a low risk of injury and a good influence on physical and mental health.

Top 7 Healthiest Sports:

  1. Swimming is absolutely awesome for your heart. It is a low-stress activity and improves lung capacity.  It also builds muscles and burns calories.
  2. Tennis is one of the best aerobic activities. One hour of tennis burns a lot of calories.
  3. Rowing has near-endless health benefits. Rowing is effective in weight loss, increased muscle strength and has a low risk of injuries.
  4. Squash has been named as the no.1 healthiest sport in the world for many years. It burns calories, increases aerobic fitness, develops strength and power, boosts flexibility and it will improve hand-eye coordination.
  5. Cycling is fun and can be done anywhere, anytime, indoors and outdoors. Cycling is a low impact way to burn calories.  It makes you feel happier and makes your brain stronger.
  6. Running, or jogging causes a release of endorphins to produce a feeling of overall well-being. You can run at your own pace and it can be done by all ages.  Bones grow and become stronger through the physical demand that running requires.  It is also great for mental and overall physiological health.
  7. Volleyball increases metabolic rate, builds agility, strengthens coordination, boosts mood and burns plenty of calories.

Walk every day.  Regular walking has been shown to reduce the risk of chronic diseases, such as cardiovascular disease, type 2 diabetes, asthma, stroke and some cancers.

You do not need a gym membership or workout DVD’S to get your everyday exercise.  You can take a walk in the park or through your neighbourhood.  Lots of fresh air and even when your pace is slow, you will still burn calories.

Your Health and Fitness levels can improve your Enjoyment of Life and Promote Longevity.

Your Health and Fitness levels can improve your Enjoyment of Life and Promote Longevity.

The importance of good health cannot be ignored.  Without good health and physical fitness, we leave ourselves open to dangerous diseases and even a shortened life span.

The most widely accepted definition of health is the one stated by the World Health Organization (WHO) Constitution:  “Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”.

Fitness is considered as the measure of the body’s ability to function in all the required activities through each day.  The body should also be able to stay healthy, to resist diseases and be able to handle emergency situations.

Good health is fairly easy to achieve but need certain lifestyle changes.  Always remember to start slow.  All changes feel difficult in the beginning but will get better through perseverance.

 

5 Ways to improve your Health and Physical Fitness levels:

  1. Adequate Exercise is very important. It strengthens the cardiovascular system, strengthens muscle mass and reduces the effect that stress has on the body.
  2. Healthy Eating will help the body to achieve and maintain good health. The bulk of the food that is consumed should be nutritious and full of vitamins and minerals.  Avoid processed foods; too much sugar and salt, as well as fatty fast food, take-a-ways.  Moderation is always a good method to apply.
  3. Avoid drinking in access; a few drinks on occasion will do no harm. Small amounts of red wine can actually be good for you.  Again; moderation is a good measure.
  4. Quit smoking. Smoking is dangerous for the person smoking and those around him.  The body starts repairing the damage caused over the years, the moment you quit smoking.
  5. Enough sleep and relaxation are needed to keep a healthy balance between work and play.

Physical fitness and good health is achieved through proper nutrition and keeping the balance between physical exercise and sufficient rest.