Category: Fitness

by DONNIE LEWIS

Self-care refers to any activity that we engage in to maintain and nourish our health, including mental, physical and emotional wellbeing. While it may seem like an obvious concept, self-care often gets cast aside for more pressing priorities such as work, family and the everyday pressures of life. There are many reasons why you should prioritize self-care and we’ve listed six of the most important below.

1. Improves mood Investing time in your own care can have a major impact on your mood, leading to greater optimism and positivity. It will help you to feel happier, more satisfied and better able to cope with the challenges that life throws you way. Even taking a small amount of time per week to nurture your physical, emotional and mental health can be hugely beneficial on your mood.
2. Helps relationships Self-care helps you to be the best person you can be, which in turn as a positive impact on your relationships. Taking regular time to invest in your personal health allows you to be happier and more stable as an individual. This has a flow on effect as it allows you to be more patient and accommodating with others and therefore have better relationships.
3. Decreases risk of burnout We all lead busy lives and regular investment in self-care is necessary to avoid burnout. Find a form of self-care that works for you, whether that be taking a walk, spending time with family or getting a massage, and commit to engaging in it regularly. It will help to manage your stress and prevent burnout.
4. Makes you become more present Spending time managing yourself allows you to become more present and engaged with your surroundings. You are likely to have a better understanding of what it takes to maintain your mental, physical and emotional health, thus resulting in you having a greater focus on your current mood and trigger that have the potential to impact your health.
5. Better performance Self-care is often seen as indulgent, when in actual fact it can have a much broader impact. Looking after yourself helps to maintain your health, which in turn allows you to perform better in all aspects of your life: work, family, sport.
6. Increases quality of life The overarching benefit of self-care is that it increases the quality of your life. By helping you to be healthier, have better relationships and be more present, self-care allows you to live a more fulfilling life.

Source>> https://www.amazines.com/Fitness/article_detail.cfm/6262896?articleid=6262896

by PARAMJIT SINGH

Overcoming the hurdles related to the rate of weight loss may sound tough at times. As per the age, medical conditions, hormonal changes, physical fitness, etc. the rate of metabolism and weight control may vary. As in the case of women, the weight loss is not as spontaneous as in males. This variation may be the result of different muscular mass or hormonal changes as well as other important factors like pregnancy-related weight gain etc.
The basic approach to weight loss counts on the number of calories you tend to burn instead of the ones that form a part of your intake. An understanding of the basic reason for weight gain can help to take positive steps towards weight loss. Exercises or physical workout is the best-suited option for the same.

Physical work out: An important weight loss technique
Exercises help the body to enhance the rate of metabolic activities thus supporting efficient weight loss. The appropriate exercises and work out when matched with the correct type of nutritional intake value form the basis of weight control/loss in women. Exercises motivate you to feel good. Some fun exercises like aerobics, gymnastics, etc. require training sessions but ensure fun and loss of calories efficiently. These ensure effective weight loss though the results may vary as per the body weight.

Cardio workout or aerobics are the terms that right way come to our mind whenever weight loss is discussed. But too much of these may be harmful. Also, one must opt for a completely balanced set of exercises considering the basic intensities of the body types.

• Too many stressed workouts should be avoided as these may be likely to cause injury and damage to the crucial parts of the body. • Skipping the other related exercises and focussing on just a single type such as cardio exercises or weight loss etc. is never advisable. • Only fat-burning exercises may not be supportive for a healthy weight loss in a women’s body. • Remember, never take the active exercises for granted. These should be continued forever to be in shape and maintain fitness. Burning fats in women

The reasons for fat accumulation may be genetic, hormonal, age-factors, or any other but the best way to burn the calories is exercising. The high and intense exercises may lead to enhanced burning of fats. Physical exercise such as fast running, walking etc. helps the body to switch on to carbohydrate consumption. This is because our metabolism supports this better than the breakdown of fats.

To achieve the targeted goal of fitness some of these high-intensity activities may be opted for:

• Fast exercises: High-intensity cycling, running, walking, treadmill exercises, etc. can be counted under this head. Regular twenty minutes of any of these or a combination under the supervision of any professional instructor may help you reduce weight faster and without any side effects. The duration can slowly be increased if your body prefers but, indeed, the result is appreciative and non-reversible.
• Tabata incorporated high and intense training: Being yet another form of weight loss exercise Tabata motivates you to attempt physically hard for a twenty-minute session. Then take a break of ten seconds and then continue with the same for additional four minutes. If this is done right and regularly the results at the end of the day are wonderful.
• Interval training sessions: The best way to utilize high-level training is by opting to do the same in intervals ensuring continuity. This involves a high-intensity session of 30-60 secs followed by a recovery session for one or two minutes and then repeating the same in a pattern form usually for 20-30 minutes.

Source>> https://www.amazines.com/Fitness/article_detail.cfm/6262904?articleid=6262904

by DONNIE LEWIS

Chances are you know the importance of vitamins and minerals to your health, but are you aware that your body also relies on fatty acids for many of its functions?
Fatty acids are polyunsaturated fats. You may know them as Omega-3, Omega-6, and Omega-9. These “good fats” are created by breaking down other fats. Since they’re essential for health and aren’t produced by the body (except for Omega-9), we need to eat food or take supplements that include them.

Fatty Acids Are Essential For Health

Fatty acids strengthen your health in many ways, including:

• Help in the movement of oxygen through the bloodstream * Develop healthy cell membranes and tissue * Aid in the proper functioning of organs * Retain healthy lipid levels in the blood * Aid the functioning of the immune system * Aid brain function * Control inflammation * Help in blood clotting and regulating blood pressure

In addition to these critical functions, fatty acids can also bring you other desirable benefits, from helping you stay in shape to making you look younger.

For example, here are some additional ways that Omega-3 can benefit you:

1. Boosts your brainpower. Researchers have discovered that increasing your Omega-3 intake may actually improve your brain capabilities.?

• Dr. Alex Richardson, a physiologist at the University of Oxford, and Madeleine Portwood, a special education psychologist, studied the effects of increased Omega-3 in 100 school children. They found that 40% of the kids showed a remarkable improvement in their grades and many developed a new interest in reading and music.

1. Helps you lose weight. Omega-3 aids in the processing of cholesterol, regulating blood sugar levels, and helping in the functioning of the thyroid gland, which regulates weight. An under-active thyroid causes excessive weight gain. ?

• According to Udo Erasmus, an expert in nutrition, Omega-3 fatty acids help you burn more calories by increasing your metabolic rate. It’s not how many calories you consume, but how easily you burn them that counts!?

1. Gives you healthy, younger looking skin. If you want supple, glowing skin, eat food containing Omega-3 fatty acids to help prevent premature aging. They also reduce acne, dry and scaly skin, and skin inflammation.

Sources of Fatty Acids

A western-style diet barely contains any fatty acids. For example, the acids in canned and instant foods are leached out by the hydrogenation process, which gives a long shelf life to these products.

Getting your fatty acids through fresh, unprocessed foods will give you the full benefits.

Fatty acids can be found in certain plants and fish. The list below includes some of the sources for Omega-3 and Omega-6 fatty acids:

• Oily fish like Salmon, Halibut, Tuna * Ground flax seeds and Flax oil (linseed oil) * Safflower oil * Rapeseed oil * Soybean oil * Mustard oil and Mustard greens * Walnut oil and walnuts * Wheat Germ Oil * Pumpkin seeds * Broccoli * Kale * Spinach * Seaweed * Sesame Seeds

Although oily fish are a good source of fatty acids, ensure that you heed some precautions if you intend on relying on fish to provide them:

1. Studies reveal that fish is prone to high levels of contamination via PCBs, radioactive poisons, heavy metals, and industrial pollutants such as mercury. Eating farm-raised fish usually eliminates this issue.
2. The EPA and the FDA have also warned that eating certain types of fish and shellfish can harm young children as well as nursing and pregnant women.?
3. What’s more, oxidants are added to fish oil in processing to prevent it from becoming rancid. Obtaining your fatty acids from many different sources would be more beneficial for you.?

Source>> https://www.amazines.com/Fitness/article_detail.cfm/6262905?articleid=6262905