9 Foods to forming muscles for the vegetarian

Meat and eggs are usually become the main food for someone who wants to form his muscles. So how with the perpetrators of vegetarian who also want his muscles formed?

Here is a muscle-forming food for vegetarians. See his review below:

1. Wheat bread

Bread made from wheat is one of the example of food to forming muscle for vegetarians. Because of the complex carbohydrates in it source of energy and good fiber. Enjoy wheat bread with peanut butter to add the nutrients needed by the body.

2. Potato

In addition to wheat bread, potatoes are good carbohydrates and included as a muscle-building foods for vegetarians. But the potatoes should be enjoyed in the form of steamed or boiled so it contains no calories are too high. As a bonus, potatoes contain potassium which prevents muscle cramps.

3. Brown rice

Next, there is brown rice is a source of carbohydrates, energy providers, and high nutrition. Compared with white rice, brown rice is more nutritious because it is rich in iron, calcium, and fiber which plays a role in forming muscles for the vegetarians.

4. Bananas

If choosing a snack, you should eat a banana before or after exercise. Because bananas are the best snack to build muscle for vegetarians. In bananas contain potassium that are potent to overcome muscle pain due to too heavy doing physical activity.

5. Tofu

In addition to carbohydrates, proteins also includes the necessary nutrients to build muscle. Because it can not get it from meat, vegetarians can also consume tofu. The same as potatoes, tofu should also be consumed in the form of steamed or boiled so that calories are not too high.

6. Milk

Some vegetarians may still want to drink cow's milk to fulfill calcium intake. But if not want to milk cows, there are many other milk options, which can be enjoyed for building muscle. For instance soy milk, rice milk, or almond milk.

7. Cheese

The fermented milk is rich in vitamins and minerals. The cheese itself contains calcium, potassium, vitamins A, B and manganese. The combination of all the nutrients making cheese as one of the food to forming muscle for the vegetarians.

8. Yogurt

The next milk products that can build muscle for the vegetarian is yogurt. It is rich in protein, potassium, vitamin B, and calcium. Yogurt is even lower sodium than cheese. But try to enjoy yogurt with fresh flavors in order that sweetener in it does not make the widening waistlines.

9. Cereals

Lastly, there are cereals as food to building muscle for vegetarians. Almost all cereals are rich in protein and suitable be used as healthy snack. Try to enjoy the cereals after exercising to overcome muscle pain.

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Beware, 5 mistakes when jogging this can make sprains

Running or jogging is exercise that can train the heart muscle. If done outdoors, in addition to training the heart muscle, jogging also can be medicine of stress relievers and saturation everyday.

But there are some things that are less become attention when performing this activity. Make a mistake when jogging can be even add to complaints such as back pain and even sprains.

This is the 5 most common problems when you jogging:

1. Asymmetrical running pattern

This means relying harder on one of side of the body than the other when running. Try to listen to the sound of footprints when you are running, this sounds can tell how do you run. If you landed harder on the right side or otherwise, it can indicate your running style mistakes and that's which can cause pain.

2. Knee problems

Most people who go jogging facing a knee problem. It is caused by weakness of the muscles of the gluteus.

So, remember when running your knees should remain straight with the hips. If the muscles of your hips are weak and do not support the weight, the knee will be weight-bearing and cause it to flexed inside.

3. Running with forefoot or back foot

Have you ever realize when running whether forefoot or back foot are more many used? Runners who use the rear will drop more many on the back foot, while the front foot dropping harder on the front of their feet.

People who tend to use the rear legs, usually using a higher power rather than that using the front foot. However, forefoot runners also have, namely problem foot that is not strong enough to support their weight. Recommend, increase ability of forefoot and back foot you for balance it.

4. Hands too swing

When running, usually will be accompanied by a swing hands. But, if you are excessive in swing arm this can cause back pain when running.

These movements in the long term can contribute to the pressure on your back. Even the movements that happen when you take a step bigger than the size of the body itself, can cause excessive rotation because the pelvis and spine to move in one direction more.

When you are running and swinging one arm far back than the other can also cause back pain.

5. Shoe size is not right

Wearing shoes that do not accordance with the size and type of your feet can be one of the causes of pain in the back, hips, and knees. Choose shoes that appropriate, and right size for foot comfort so it can prevent injury to other body parts.

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This is the Best Sport for Diabetics

If you are diabetic, sport is an effective way to control blood sugar levels and weight. Yes, sport is very needed to maintain the health of your body. 

The reason is, people who suffer from diabetes have a higher likelihood of heart disease. Therefore exercise be a thing of important so that you can avoid these risks.

So, any sport that can be done by diabetics? Here are some suggestions and exercises for diabetes, such as:

- Strive to before starting the sports, diabetics already consulted with a doctor. Because, there is a majority of diabetes disease who have other health problems, so that sport can be very difficult for them.

- Check your blood sugar levels before starting to exercise. This is because high sugar levels can be bad for the health of diabetics. Therefore, consult with your doctor first to get a sport that fits with your body shape.

- Ideally, aerobic exercise is the best exercise for patients with diabetes. However if feel that the activities it is perceived difficult, you can choose other sports, such as walking, jogging, and cycling.

- Breathing exercises are also effective in treating diabetes. Where diabetics who regularly take a long breath can help increase heart function and increase blood flow in the body.

- Try some cardio exercise because can increase the heart rate and control your blood sugar levels. In addition, also ran is the best exercise to increase the heart rate.

- Strive to warm the body first before you starting to exercise, and do not forget to relax your body after exercise. In the meantime, ran before the body warm also good because can warm the leg muscles and increase the heart rate becomes slower.

- Before starting to exercise, it is advisable to bring a little snack such as sugar-free biscuits and juice. This is to maintain the body's metabolism continues to work.

- Begin your exercise with slowly, then newly increase the intensity and duration of time when you can undergoing it. However, ideally a beginner should start jogging for 15 minutes, then after four to five days, the duration of your exercise new should be increased to 30 minutes.

In the meantime, if exercise that is done makes you feel dizzy after exercise, immediately check your blood sugar levels. If you are experiencing excessive dehydration, heart palpitations, hunger, and anxiety after exercise, immediately consult with the doctor.

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5 Simple movements to streamline the calf muscles

For some people, a slim calf is considered more sexy than a stocky and muscular thick. Indeed depending on taste. But for those who do not want to grow up 'bun' in his calf, there is some movement to streamline.

Harley Pasternak, author of The Body Reset Diet recommends 5 movements to streamline the calf muscle. The principle is to combine various types of cardio exercises and stretching are done regularly at least 2 times every week each for 30 minutes.

The movements that is referred are as follows:








1. Skater lunge

Beginning with open leg shoulder-width and arm on the side. Take wide step to back with left foot, cross diagonally at the back of the right leg. The position of the right hand was thrown to the side, left hand follow until past the waist. Repeat 2 times, then switch with the other leg.

This movement practicing the muscle of Quads, hamstrings, glutes.

 2. Stiff-Legged Dead Lift

Stand with legs open shoulder-width, hold a dumbbell with a weight according to ability in both hands. With the head and shoulders in an upright position. pull breath and push the waist to the back. Pedestal weight is in the heel. At the same time, the body down with foot fixed in a straight position. Slowly, return to starting position. Perform 3 sets of each 20 repetitions.

This movement is exercising the muscles of hamstrings.

3. Two-Thirds Jump Squat

Stand with legs open shoulder-width, arms at the side. Perform squats or lose weight up to foot bend, but only until two-thirds. Bring the body up again to starting position, while raised his hand straight up. Perform 3 sets of each 20 repetitions.

This movement train the muscles of quads and hamstring.

4. Singe-Prone Leg Curl

Take a prone position, hold the upper body with elbow sleeves. Cross your left foot up to press the right foot, then bend your both knees. Use the right foot to lift the left leg. To maintain your back keep stable, tighten also to the abdominal muscles. Perform as much as 3 sets, each of 20 repetitions.

This movement train the muscles of hamstrings.

5. Bridge

Lying down with both arms on the side of the body, bend your knees with sole of the foot on the floor. Tighten your abdominal muscles to lift the waist to the thigh starting from the knee forming a straight line with the body until to the shoulder. Hold 25 seconds, then lower again slowly. Perform 3 repetitions.

This movement train the muscles of glutes and hamstrings.

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Not only healthy, sports also make smart

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Recent research conducted at the University of Texas, USA, said that the exercise 30 minutes per day can make you smarter. Is this true?

The research was conducted with collecting data from 1,100 students about sports routines and their college values. The results showed that students who got value of A, 30 minutes sports routine during the 3:52 times a week. whereas students with a value of C, D or F, only sports during 30 minutes at around 2.81 times a week.

Here are 5 smart effect which is given from routine exercising, such as:

1. Increase energy

Most of the people think that moving or exercising too much can make you tired and dizzy. Whereas, increasingly many moves, increasingly many energy you feel.

Routine activities increase muscle strength and increase your durability. This increase gives the brain energy to think more clearly. Moving during 15 minutes will make your body produce more many energy, even at the cellular level.

2. Sharpen the focus

An author, Dr. John Ratey, says that exercise increases brain works in the short term with increasing the focus. For example, if you are will do a presentation at the workplace or must make a speech, try to mild exercise during 1 hour previously. These thing believed that it will provide a major influence on your appearance.

In the long term, this effect also can help fight aging the brain or Alzheimer's. The brain increases the focus if blood flow smoothly, this occurs when exercising, where the heart will pump the blood more many.

3. Increase mood

Sports known can trigger endorphins, which functioning improves brain function. So, after a exercising, your ability to select the priority will increase. This allows you to more concentrate.

4. Increase your memory

In experiments which was published in a journal, the students were requested to memorize a series of letters and then be given the option to run, lift weights, or sit silent. Answer students who chose to run or lift weights more accurate than with the students who chose to sit silent after memorizing.

5. Increase productivity

Workers who occasional finds time to exercise in between working hours, tend to contribute more many compared with the workers who does not do it. They are also more productive in the workplace.

"Exercise can increase your mood. It works as an anti-depressant and helps elevate mood. Besides it, this activity also helps you concentrate on things that are done every day. Moves can make you smarter and more confident," added Althea Shah, one of a person the fitness expert.

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Hobby the morning run? do not forget this nutrition

jogging

Familiarize yourself for morning run very good for the body, especially to increase energy throughout the day. But before doing it, you should first fill the stomach with healthy foods.

Here are some nutrients that are suitable to be consumed before the morning run, among others:

1. Bananas

Bananas are fast foods that are easily digested before the morning run. This fruit provides carbohydrates, magnesium and potassium are beneficial to the runners.

Carbohydrates provide energy, whereas the potassium and magnesium works against cramps and replace substances that are lost through sweat. High water content in the fruit also helps to overcome dehydration.

2. Oatmeal

Oatmeal is a healthy breakfast food for fuel jogging, providing carbohydrates and proteins.

 3. Bagels and peanut butter

Wheat bagel is a source of carbohydrate that works well as food before the morning run. Thin layer of peanut butter on top of bagel can provide some protein to help you feel full. Avoid butter because too much fat can cause digestive problems.

4. Yogurt

All yogurt contains protein, but Greek yogurt contains more many than usual. This is the right choice before a morning run to supply the body with carbohydrates.

5. Fluid

Hydration is an important component to prepare any activity. Drink lots of of water before a morning run to moisturize the body. Continue to drink water during sports to maintain the body's hydration levels.

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Important Intake Consumed After Exercising

After exercise

After exercise you certainly must restore the body's energy with consuming various foods. However, please note food intake that you consume, because this also affects to the outcome of your sport.

Choosing foods after exercise is as important as the food that you consume before exercise. Not only the food with protein that you must consume after exercise, potassium and magnesium are also important for recovery.

Potassium deficiency and magnesium can cause cramps or muscle spasms. After an intense exercise, you need potassium and magnesium to avoid leg cramps. Potassium and magnesium are electrolytes that are responsible for regulating the pH in the body, and both of these substances also affect the amount of water in your body.

High body temperature, sweating and dehydration are some of the reasons which led to low levels of potassium and magnesium in the body. This condition often occurs during exercise, it is therefore important to raise these electrolytes after exercise.

Magnesium is an electrolyte will soothe the muscles. Magnesium also relaxes muscles and reduces the anxiety.

Potassium-rich foods that can you are consuming after exercise is:
- Milk
- Potatoes
- Fish
- Bananas
- Lima beans
- Melons

While the magnesium-rich foods such as:
- Soy
- Yogurt
- Spinach
- Black beans
- Avocado

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Want to have a big muscle? such as these his nutrient

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Men who want to enlarge the muscles in the body usually spend a lot of time to practice in the fitness center. To get best results, you should physical exercise is also coupled with nutritious food.

Foods that can help build muscle is which a lot of contain a protein. Here are some foods that can quickly build body muscles, among others:

1. Egg white

Egg whites contain a protein very much. According to the U.S. Department of Agriculture (USDA), 99 percent content of egg whites is protein.

2. Chicken meat

Chicken meat also contains a lot of protein. According to the USDA, one serving of chicken contains 93 percent protein which recommended in a day. Chicken meat is also rich in omega-6, phosphorus and selenium.

3. Fish

Fish is a protein which can help in building muscle. American Heart Association and the Mayo Clinic also recommends eating fish to improve heart function. Fish such as salmon, tuna, herring, and sardines are not only high in protein, but also contains omega-3 fatty acids are high.

4. Meat without fat

Cuts of meat without the fat are also foods that can speed up muscle. Meat without fat contain iron, phosphorus, protein, vitamin B-12 and selenium.

5. Soybean

Soy protein contains essential amino acids to build muscle, namely glutamine and arginine. Soy protein also contains potassium, folate, iron, copper, manganese and omega-6 fatty acids.

6. Broccoli

According to the Mayo Clinic, broccoli is one of the 10 best health food. These vegetables are rich in antioxidants, calcium, fiber, potassium and phytonutrients that can help prevent chronic diseases. Broccoli is also low in calories and fat free.

7. Orange

Oranges contain vitamin C, low in calories and can help control your appetite while speeding metabolism. This fruit is usually become a favorite of the bodybuilders.

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Sports not necessarily healthy If done with forced

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Nothing deny that exercise is the main key for healthy living. But to make it more useful, make sure also that sports conducted with volunteer. Benefits can be reduced or lost if only because forced.

Thus the conclusion of Prof. Benjamin Greenwood, a psychologist from the University of Colorado who has done research about thing it. He said, sports that is done because forced can cause stress and eventually not again make healthy.

Prof Greenwood uses a group of test mice as his experiments material in the study it. Group of adult rats and which categorized healthy it further divided into three small groups and each treated differently.

The first group was maintained in a cage that has a waterwheel to rat run. The waterwheel it be ignored offhand, so the rats can use them at any time If indeed wanted to. Researchers recorded the duration and intensity of jog of the rat.

The next group is also maintained in a cage with a waterwheel to run, but it's not just spinning waterwheel used when rat run. Precisely of the waterwheel it deliberately rotated so that the rat was forced to run. The intensity and duration is made the same as the first group.

The third group was the most fortunate, because not commanded to sports at all. There is no waterwheel in the his cage so that the mice are just eating and not doing heavy physical activity except back and forth the his cage itself.

At the end of the study, three groups of mice undergoing another experiment to measure the level of stress and his anxiety. The trick with placing the mice in a the labyrinth. Normally rats will crawl the labyrinth, whereas if silent then to corner, it a sign of stress mice.

Evidently, the mice that doing sports voluntarily more actively explore the the labyrinth. A group of mice that sports forced, though with the same intensity with rats that sports with voluntarily, more a lot silent and to corner.

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Sports 10 minutes every day can avoid you of Insomnia

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Insomnia is sometimes very annoying. New result could sleep just before dawn, the body becomes not eager to do the job. But if consistently sports every day, you will be spared from insomnia.

From the survey held National Sleep Foundation, exercising during 10 minutes a day can make a difference in the duration and quality of sleep.

Max Hirshkowitz one of sleep researcher involved in the survey assert there was a relationship between sports and sleep.

In addition, Max Hirshkowitz who is also professor at Baylor College of Medicine in Houston stated that he and his colleagues found how quality improvement can occur. If you have time exercising that is good then it will looks good sleep quality. While those who rarely do sports and sitting 8 hours a day showed impacts that are not good.

More than 75 percent of the 10 thousand respondents were found through the Internet and telephone claimed that those who took time for exercising will sleep soundly than those who did not exercise. People who are active also admitted the same thing, with faster sleep will support their activities during in the daytime.

Sleep in the daytime make awake at night

Almost every day, half of Americans complain of insomnia. Approximately 22 percent of those admitted tormented hence, because insomnia also trigger stress, anxiety, and also pain in the body.

In addition to lack of sleep, the people who less exercise have health report unfavorable and have a problem when driving or while eating. This resulted in them taking a lot of time to sleep in the daytime which ultimately lead to the symptoms of sleep apnea or respiratory disturbances during sleep.

More than 44 percent of people who are less exercise, the average risk of experiencing sleep apnea than which exercising. So, do not hesitate to exercise at any time for help improve the quality of your sleep.

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Effective ways to get sixpack stomach for teens

Sixpack stomach

For you who still young teens get a sixpack stomach is not impossible. Origin is not a lot of fat that covers the abdominal muscles, sixpack muscle form will appear.

Therefore, according to dietitian, nutrition and fitness L. Denny Santoso, S.Kom., SAC. Dip., CSN., CHt. on its website, mentions that the main requirement is reducing body fat.

The trick with reducing the intake of calories in the daily foods. Targeting for reduce the daily calorie intake of about 500 calories per day. Reduce foods that contain sugar and high fat, multiply the consumption of foods high in protein and low in carbohydrates, not vice versa.

Increasing protein intake, will help increase muscle mass, whereas reducing carbohydrates is useful to prevent the accumulation of fat in your body. In addition to keeping eating patterns, requirements that you need to run is to do cardio exercises.

Many assumptions are wrong that only with sit up could be a sixpack stomach. Sit ups use to train your abdominal muscles, not burn fat in the stomach. Cardio is a exercises that are right to increase the burning of body fat. indoor soccer, basketball, swimming, and cycling, are examples of cardio exercises that can be done.

If you are doing cardio exercise with high intensity, do at least 20-30 minutes and 45-60 minutes for medium intensity. Do not need every day, enough with 3-5 times a week. With cardio exercise that is consistent, your body metabolism increased and accelerate the burning of your body fat.

Set eating patterns and cardio exercise is not enough, now it is time to train stomach muscles. This exercise aims to increase abdominal muscle mass. The most effective way is to exercise crunches, leg raises, squats.

Other are still many. Do this exercise a minimum of 3 sets with 8-10 reps as much as 3-5 times in a week. If you are already running all that, is guaranteed, sixpack stomach will look.

Congratulations to practice..


hopefully useful for you who are running the fitness..
thank you...

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Fitness programs and fitness training for your health

Fitness programs

Fitness Programs

*There are 5 steps to getting started*

Are you thinking about starting a fitness program? Good for you! You're only five steps away from a healthier lifestyle.

Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight - even improve your sleep habits and self-esteem. And there's more good news. You can do it in just five steps.

Step 1: Assess your fitness level

You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility and body composition, consider recording:

   - Your pulse rate before and after you walk 1 mile (1.6 kilometers)
   -  How long it takes you to walk 1 mile (1.6 kilometers)
   -  How many push-ups you can do at a time
   -  How far you can reach forward while seated on the floor with your legs in front of you
   - Your waist circumference as measured around your bare abdomen just above your hipbone
   - Your body mass index

Step 2: Design your fitness program

It's easy to say that you'll exercise every day. But you'll need a plan. As you design your fitness program, keep these points in mind:

-  Consider your fitness goals

Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress.

-  Create a balanced routine

Most adults should aim for at least 150 minutes of moderate-intensity aerobic activity - or 75 minutes of vigorous aerobic activity - a week. Adults also need two or more days of strength training a week.

-  Go at your own pace

If you're just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or a physical therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.

-  Build activity into your daily routine

Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, or read while riding a stationary bike.

-  Plan to include different activities

Different activities (cross-training) can keep exercise boredom at bay. Cross-training also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.

-  Allow time for recovery

Many people start exercising with frenzied zeal - working out too long or too intensely - and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.

 -  Put it on paper

A written plan may encourage you to stay on track.

Step 3: Assemble your equipment

You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind.

If you're planning to invest in exercise equipment, choose something that's practical, enjoyable and easy to use. You may want to try out certain types of equipment at a fitness center before investing in your own equipment. To stretch your exercise dollars, consider buying used equipment. Or get creative. Make your own weights by filling old socks with beans or pennies, or by partially filling a half-gallon milk jug with water or sand and securing the tops with duct tape.

Step 4: Get started

Now you're ready for action. As you begin your fitness program, keep these tips in mind:

-  Start slowly and build up gradually 

Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.

-  Break things up if you have to

You don't have to do all your exercise at one time. Shorter but more-frequent sessions have aerobic benefits, too. Fifteen minutes of exercise a couple of times a day may fit into your schedule better than a single 30-minute session.

-  Be creative

Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing.

-  Listen to your body

If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.

-  Be flexible

If you're not feeling good, give yourself permission to take a day or two off.

Step 5: Monitor your progress

Retake your personal fitness assessment six weeks after you start your program and then again every three to six months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals.

If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.

Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.

Fitness training

Fitness Training

*Fitness training: Elements of a well-rounded routine*

Fitness training balances five elements of good health. Make sure your routine includes aerobic fitness, muscular fitness, stretching, core exercise and balance training. 

 Whether you're a novice taking the first steps toward fitness or an exercise fanatic hoping to optimize your results, a well-rounded fitness training program is essential. Include these five elements to create a balanced routine.

Aerobic fitness

Aerobic exercise, also known as cardio or endurance activity, is the cornerstone of most fitness training programs. Aerobic exercise causes you to breathe faster and more deeply, which maximizes the amount of oxygen in your blood. The better your aerobic fitness, the more efficiently your heart, lungs and blood vessels transport oxygen throughout your body - and the easier it is to complete routine physical tasks and rise to unexpected challenges, such as running to your car in the pouring rain.

Aerobic exercise includes any physical activity that uses large muscle groups and increases your heart rate. Try walking, jogging, biking, swimming, dancing, water aerobics - even leaf raking, snow shoveling and vacuuming. Aim for at least two hours and 30 minutes a week of moderate aerobic activity or one hour and 15 minutes a week of vigorous aerobic activity - preferably spread throughout the week.

Strength training

Muscular fitness is another key component of a fitness training program. Strength training at least twice a week can help you increase bone strength and muscular fitness. It can also help you maintain muscle mass during a weight-loss program.

Most fitness centers offer various resistance machines, free weights and other tools for strength training. But you don't need to invest in a gym membership or expensive equipment to reap the benefits of strength training. Hand-held weights or homemade weights - such as plastic soft drink bottles filled with water or sand - may work just as well. Resistance bands are another inexpensive option. Your own body weight counts, too. Try push-ups, abdominal crunches and leg squats.

Core exercises

The muscles in your abdomen, lower back and pelvis - known as your core muscles - help protect your back and connect upper and lower body movements. Core strength is a key element of a well-rounded fitness training program.

Core exercises help train your muscles to brace the spine and enable you to use your upper and lower body muscles more effectively. So what counts as a core exercise? Any exercise that uses the trunk of your body without support, including abdominal crunches. You can also try various core exercises with a fitness ball. 

Balance training

Older adults in particular should include in their routine exercises to maintain or improve balance. This is important because balance tends to deteriorate with age, which can lead to falls and fractures. Try standing on one leg for increasing periods of time to improve your overall stability. Activities such as tai chi can promote balance, too.

Flexibility and stretching

Flexibility is an important part of physical fitness. Some types of physical activity, such as dancing, require more flexibility than others. Stretching exercises are effective in increasing flexibility, and thereby can allow people to more easily do activities that require greater flexibility. Stretching also improves the range of motion of your joints and promotes better posture. Regular stretching can even help relieve stress. For this reason, stretching and flexibility activities are an appropriate part of a physical activity program.

Before you stretch, warm up by walking or doing a favorite exercise at low intensity for five to 10 minutes. Better yet, stretch after you exercise — when your muscles are warm and receptive to stretching. Ideally, you'll stretch whenever you exercise. If you don't exercise regularly, you might want to stretch at least three times a week after warming up to maintain flexibility. Activities such as yoga promote flexibility, too.

Cover all the bases

Whether you create your own fitness training program or enlist the help of a personal trainer, aerobic fitness, strength training and core exercises, balance training, and stretching and flexibility should be part of your overall exercise plan. It isn't necessary to fit each of these elements into every fitness session, but factoring them into your regular routine can help you promote fitness for life.


Hopefully useful for you who run fitness...

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Training at the age of 40 years for keeping stay fit

Weight training can basically already started since man was a teenager up to when the old. But many people do not understand that it can be done up to oftentimes to let himself stay thin or fat and bloated. Here we give an example of someone who has been trained from a young age and can keep up to age 40 years.

Rich Gaspari

Rich Gaspari

He has been involved in the world of bodybuilding and fitness since the age of 14 years and developed into a professional bodybuilder in the mid 80 to 90s. As the Dragon Slayer (Dragon Killer), Rich admired by his colleagues because his muscles were outstanding. Some achievements are Mr Rich Gaspari. America, Mr. Universe, Mr. World and professionl 1st Arnold Schwarzenegger Classic Champion.

Today when he was already stepping 40 years, Rich Gaspari has moved from bodybuilders become a businessman, where approach to training her which has been modified to adjust himself as a businessman. In keeping with his muscles, Rich Gaspari using weights and reps were a lot of which it is also to protect her from the risk of injury.

It is a training program conducted:

Day 1: Chest / Stomach

Incline Dumbbell Press 4 sets x 8-10 reps
Incline dumbbell flyes 4 sets x 8-10 reps
Decline dumbbell flyes 4 sets x 8-10 reps

Superset:
Dumbbell Bench Press 4 sets x 8-10 reps
Butterfly 4 sets x 8-10 reps

Crunches 4 sets x 25-30 reps
Flat Bench Lying Leg Raise 4 sets x 25-30 reps
Jogging-Treadmill 25-30 min interval cardio

Day 2: Squad / Calves

Barbell deadlift 4 sets x 8-10 reps
Wide-Grip Chin-Up 4 sets x 8-10 reps

Superset:
Close-Grip Front Lat Pulldown 4 sets x 8-10 reps
Wide-Grip Decline Barbell Pullover 4 sets x 8-10 reps

Superset:
Low Pulley Row To Neck 4 sets x 8-10 reps
Lying T-Bar Row 4 sets x 8-10 reps

Superset:
Bent Over Two-Dumbbell Row 4 sets x 8-10 reps
Seated Cable Rows 4 sets x 8-10 reps

Standing Calf Raises 5 sets x 15 reps
Seated Calf Raise 5 sets x 15 reps

Jogging-Treadmill 25-30 min interval cardio

Day 3: Legs

Lying Leg Curls 5 sets x 10-12 reps
Stiff-Legged Barbell deadlift 4 sets x 10-12 reps
Leg Extensions 5 sets x 10-12 reps double drop set on last set
Hack Squat 3 sets x 15 reps triple drop set on last set

Superset:
Barbell Squat 3 sets x 15-20 reps
Dumbbell lunges 3 sets x 15-20 reps

Jogging-Treadmill 25-30 min interval cardio

Day 4: Shoulders / Stomach

Barbell Shoulder Press 4 sets x 8-12 reps

Triset:
Seated Side Lateral Raise 4 sets x 10-12 reps
Arnold Dumbbell Press 4 sets x 10-12 rep
Standing Dumbbell Upright Row 4 sets x 10-12 reps

One-Arm Incline Lateral Raise 3 sets x 12-15 reps
Standing Low-Pulley Deltoid Raise 4 sets x 12-15 reps
Barbell Shrug Behind The Back 4 sets x 12-15 reps
Oblique Crunches 4 sets x 30 reps
Flat Bench Lying Leg Raise 4 sets x 25 reps
Jogging-Treadmill 25-30 min interval cardio

Day 5: Biceps / Triceps

Superset:
Incline Dumbbell Curl 4 sets x 10 reps
Triceps pushdown - Rope Attachment 4 sets x 10 reps

Superset:
Barbell Curl 4 sets x 10 reps
Standing Dumbbell Triceps Extension 4 sets x 10 reps

Superset:
Preacher Curl 4 sets x 10 reps
Front Raise And Pullover with Press 4 sets x 10 reps

Superset:
Concentration Curls 4 sets x 10 reps
One-Legged Cable Kickback 4 sets x 10 reps


Jogging-Treadmill 25-30 min interval cardio.


Source:  Study from the journal (I fit) 

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High intensity training very helpful for build muscle

Athletic

Until now you think the longer in the gym then the better for your muscles? This article can help you transform your old paradigms become TOTALLY NEW. Here we will explain why a quick workout will help you build muscle and how.

WHO

If you ask anyone who uses this exercise, the answer Dorian Yates, Mr. Olympia six times in a row! Besides Mike Mentzer, the legendary bodybuilder also use this training pattern for the formation of muscle.

Dorian Yates

WHY

High Intensity Training focuses on exercises that help you build muscle. There are many exercises are repeated but in fact only partially useful. Certainly not light exercise HIT done in just a minute, because of the high intensity made it mean:

1. Pause time which short
2. Load that high
3. Type of compound exercises


HOW

This is that surely you wait, Exercise Program for HIT will look easy, but you should be starting to try to overcome the plateau or stagnation during this.

Day 1 (Legs):
Squat : 1 set x 20 reps
Leg Press : 1 set x 20 reps
Leg Extension : 1 set x 20 reps
Dumbbell lunges : 1 set x 20 reps
Glute Kickback : 1 set x 20 reps

Day 2 (Chest, Triceps, Abs):
Barbell Incline Press : 1 set x 12 reps
Dumbbell flyes : 1 set x 12 reps
Close Grip Bench Press : 1 set x 12 reps
Decline Reverse Crunch : 2 sets x 15 reps

Day 3: Rest

Day 4 (Back, Biceps):
Lat Pulldown : 1 set x 12 reps
Barbell Rows : 1 set x 12 reps
Close Grip Lat Pulldown : 1 set x 12 reps
Dumbbell Curls : 1 set x 12 reps
Preacher Curls : 1 set x 12 reps

Day 5 (Shoulder and Thigh):
Machine Shoulder Press : 1 set x 12 reps
Lateral Raises : 1 set x 12 reps
Rear Delt flyes : 1 set x 12 reps
Barbell shrugs : 1 set x 12 reps
Lying Leg Curls : 1 set x 20 reps
Declining Leg Dumbbell Curls : 1 set x 20 reps

Day 6 and 7 rest.


Source:  Study from the journal (I fit) 

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