Depending on where you live and what your lifestyle is, you might be able to get in better shape and improve the planet at the same time – by commuting smarter and healthier.
The United States is a car-based country. The vast majority of individuals who are of an appropriate driving age happen to own an automobile, and many children spend hours and hours saving up for that very first car. While much can be said for the car in terms of convenience and accessibility, our constant attachment to our cars contributed heavily to the United States?
The following fitness tips can be applied to all low impact exercises. It is important to follow these tips as they will help reduce your chances of injuring your body especially if you have not exercised in a while.
If you have not exercised in a long time check with your doctor before beginning a new program.
While exercising if you feel dizzy or experience pain stop exercising immediately.
Work out at a pace that is comfortable for you.
Never exercise if you are sick and have a fever.
Perform exercises which incorporate both stretching and have a cardiovascular component.
Drink plenty of water, around 70of your body is water which you lose during sweat, so it is important to replace this each day.
A protein bar or banana make a good pre-workout snack.
Make sure you have all the correct equipment so you can work out effectively.
Wear loose, comfortable clothing.
Good shoes are crucial for exercising without getting sore feet.
Choose running shoes which are cushioned and which support your arches.
Performing a warm up will enhance your exercise.
Stretching after exercising helps to reduce the severity of aches and pains the next day.
Eat a high energy snack after you have completed your exercise.
Don?t eat a large meal for at least an hour after your workout.
Incorporate exercise into your life gradually.
If you are new to exercise start off with 10 minutes segments a couple of times each day.
Getting 8 hours of straight sleep will help improve your exercise performance.
Eating sensibly goes hand in hand with leading a healthy lifestyle.
No one is ever too old to work out, start slowly and seek medical advice if you have an ongoing medical condition.
Try to choose a low impact exercise that helps to target any trouble areas. For example bending and stretching will help tone and tighten your legs and buttocks. Performing crunches will help tighten your abdominal muscles. Exercises like walking, swimming and cycling will provide you with a whole body workout and help to increase your stamina and energy levels.
Just remember that eating a healthy diet is very important. You can make small changes like cutting back on the amount of soda you drink each day. Small steps really do make a huge difference when it comes to improving your lifestyle.
Posted in Video on May 18, 2012
Video: This exercise primarily targets the tricep muscle, but will also workout your chest and shoulders.
Posted in Video on May 17, 2012
Video: A personal trainer shows how to do hurdlers, or as they are sometimes called, mountain climbers.
It can be really difficult to get your kids to exercise these days. They are so involved with video and computer games as well as their homework, that they don?t seem to think about exercising at all. As a parent you need to come up with some inventive ways of getting your kids outside into the fresh air.
The first tip that I can give you is to make exercise fun and more of a game. This can be done in several ways.
Going for a scenic hike
Playing a game of soccer, volleyball or baseball with your kids
Going for a family bike ride
Going camping for a weekend
Jumping rope
Using an outdoor trampoline
Swimming at the pool or beach
For example if the entire family goes on a camping trip your kids can go looking for firewood, swimming and even fishing. This provides them with exercise and fun at the same time.
Back at home even building a new picnic table or tree fort is exercise. You don?t have to think about running or doing pushups and jumping jacks to get exercise. The more fun and less like a regimented exercise the activity is, the more likelihood your child will enjoy their time and want to do it again.
It really is important to get your children into the habit of exercising regularly. Obesity in children in the Western world is at an all time high. This is mainly due to lack of exercise both at home and because of cutbacks in the education system. Many schools today offer very limited programs when it comes to sports.
Other easy tips to encourage your kids to exercise more are to get them to take the stairs instead of using an elevator. As a family when you visit the mall park your car further away so everyone has to walk further to get to the entrance.
Get into the habit of going for a family walk or go swimming together on the weekends. Depending on where you live you can go ice skating or cross country ski-ing and even skateboarding together. This way you are actually practicing what you preach to your children and this can make a huge difference.
Setting limits for television, video, computer and cell phones is sometimes a necessity in order to get your children active again. As your child becomes more active they will sleep better, have more energy and will probably lose a few pounds in the process too.
Posted in Recipe on May 15, 2012
Ingredients
2 4-ounce 1/2-inch-thick steaks, such as rib-eye, trimmed of fat
1 tsp chili powder
1/2 tsp kosher salt, divided
1 tsp extra-virgin olive oil
2 plum tomatoes, diced
2 tsp lime juice
1 tbsp chopped fresh cilantro
Directions
Rub both sides of steak with chili powder and 1/4 teaspoon salt.
Heat oil in a medium pan over medium-high heat. Add steaks and cook, turning once cook until it reaches your desired level of doneness. Cover steaks with foil and let rest while you make the salsa.
Add tomatoes, lime juice and remaining 1/4 teaspoon salt to the pan and cook, stirring often, until tomatoes soften, about 3 minutes.
Remove from heat, stir in cilantro and any accumulated juices from the steaks. Serve steaks topped with the salsa.
(Makes 2 Servings)
Posted in Video on May 14, 2012
Video: Mountain climbers are great for the legs but will also get your heart rate going.
Posted in Recipe on May 13, 2012
Ingredients
1 bag Japanese buckwheat soba noodles
5 tbsp low-sodium soy sauce
2 tbsp rice wine vinegar
1 tbsp sesame oil
2 tbsp honey
2 tsp honey mustard
1 tbsp creamy peanut butter
3/4 lb boneless, skinless chicken breast
5 scallions
Directions
Cook noodles according to package.
In a large bowl whisk together next 6 ingredients to make dressing.
Cook chicken until cooked through. Shred and add to peanut mixture.
Add drained noodles, scallions and toss until combined.
(Makes 4 Servings)
Okay, you have learnt about the ?Alternating Hammer Curls?, now let?s get started on the one arm dumbbell preacher curls. Yes, the words ?Preacher Curls? sound sort of ridiculous, but if you want to get that nice peak in your arms, then you should get your dumbbell and get each arm ready for the single arm dumbbell preacher curls.
The Preacher Curls happens to be the best isolating exercises, doing this exercise will help you isolate bicep muscles and makes sure that you pack weight on and achieve a really fast muscle growth in the most popular muscle group; and that is, the biceps.
What You Need to Do The One Arm Dumbbell Preacher Curls
You will require a preacher curl bench which you can find in most gyms. If you do not have the time to go to the gym as often as you would like, you can invest in one for your home?s fitness room. You will also need a dumbbell.
How to Do the One Arm Dumbbell Preacher Curls
Adjust the height of the preacher bench so that it is at a really comfortable level for you. If you have the bench too low, this will not give you adequate room to reach over and carryout the exercise. Adjust the height of the bench in such a way that you will be sitting comfortably with the back of your arm on the padded area which is right in front of you.
Take a dumbbell that you can successfully handle for 8 repetitions (at least). Use a lightweight dumbbell because this exercise is not so easy to perform ? just get used to the movement first before you switch to heavier dumbbells.
Position your arm (the one holding the dumbbell) stretched out and placed on the bench?s pad. Rest the other arm on top of the pad ? doing this will help stabilize your body during the process of carrying out the exercise.
Make sure you straighten your upper body and back and position your feet in a position that will lend you more stability.
Start the exercise by curling your arm upward till it?s a little bit above horizontal. The biceps should be the only muscles working with support from the forearm muscles. Ensure that your elbow does not slide or move and make sure you do not twist or tilt your upper body.
As soon as you have reached the top position, make sure that you hold for a second or two before you lower down the dumbbell to the starting position.
Important Note
For really big muscle growth, you will need to pack on more weight, but like it was mentioned earlier, start with lightweight dumbbells until you have complete control over the dumbbell.
You will of course work both arms in order to avoid one arm growing way bigger than the other. If you want to see quick results, you should make sure that you include the one arm dumbbell preacher curls in your regular exercise routine.
The dumbbell tricep extension is going to help build strength in your upper body. It will help in balancing the strength between your two arms.
The one arm dumbbell tricep extension will work one arm at a time. Choice a dumbbell that has the proper weight on it for you, then find a bench with back support. Sit on the bench with your back flat against the support. Place one leg on each side of the bench with your feet flat on the ground.
Once your back is flush and your feet are flat lift the dumbbell in the air. Then move your arm up in the air until it is straight up and down. Turn your wrist so it is pointed toward the wall in front of you. Your pinkie will be on top of the dumbbell towards the ceiling. Relax your other hand going straight down your side. You are now in the starting position for the dumbbell tricep extension.
While inhaling, lower the dumbbell behind your head only using the forearm. Bend your elbow as you lower the weight behind your head. As you are lowering the weight start turning your wrist so it is facing your head. Your elbow will be pointing at the wall across from you while your pinkie will be on top of the dumbbell towards the ceiling. Tighten your tricep for a second then start exhaling. While flexing your tricep pull the weight up and come back to the starting position. Complete the required repetitions then put the dumbbell in your other hand and repeat the steps.
The lying dumbbell tricep extension will build upper body strength also. You will need two dumbbells with weights on them that you can handle with ease. With the weights in hand sit on the bench and place your feet flat on the floor. Carefully lay back on the bench so your back is flat.
Slowly raise the dumbbells in the air until your arms are straight and in a 90 degree angle. The palms of your hands should be facing each other. This is going to be your starting position.
While inhaling, start lowering the dumbbells down to your ears. Bend your arms at your elbows and keep your upper arm straight. When the dumbbells have almost touched your ears then start exhaling. While exhaling bring the weights back up to the starting position. Make sure to complete the required amount of repetitions.
If you have any problems with your elbows then you might not want to proceed with this exercise. Since you are only using your forearms and triceps the exercise could put some unnecessary pressure on your elbows. Whenever you work with dumbbells you do not want more weight then you can handle with ease. If your weights are too heavy then you will not be able to control them. By not controlling the weights properly you could hurt your elbows rather badly. Do not over exceed your limits when you are working with the dumbbells.
