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Showing posts with the label weight loss

Practicing Self-Defense to Complete a Full-Body Workout

Mixing hobbies and fitness is beneficial for achieving multiple goals with the least amout of energy. Self-defense classes can be fun and raise your skill level but in and of themselves don’t necessarily increase your fitness. Mixing kickboxing with cardio, stretch and strength training can help in getting in shape while moving through martial art belts quickly. Practicing kicks, blocks, and combinations works well for raising a heart rate. Combining this with squats, jumping jacks, burpees and other fat blasting efforts will get anyone huffing and puffing quickly. All that effort will raise the heart rate and improve fitness levels while having fun.  There is a growing body of evidence that interval training has a higher impact on weight loss and health than a consistent heart rate found in activities like jogging (1). Short bursts of energy with interval periods of rests has a high success rate. The cycle is repeated throughout the entire fitness session of 40, 50 or 60 minutes.

Biking-Working Out While Commuting

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Making the decision to put effort into biking is an important one that can do wonders for physical fitness goals . The reasons may be many , but it is possible to save on cost , improve fitness , use time wisely , and help the environment all through the activity of biking. The hardest part about biking is getting the courage to set out on a daily commute. I am the type of person who jogs or does kickboxing/ martial arts 40 minutes every morning and then heads to work . My daily commute takes around 20 minutes in the car . The total commute time and working out is 1 hour . Biking into work is approximately 40 minutes which gives me a net plus of 20 minutes saved in the morning . The time saver in the morning makes it easier for me to wake up, have a cup of coffee , and make my way to work without being in too much of a rush . Considering the mild weather of San Diego , which neither gets to

Eating and Fitness-Seeking Alternatives of Habit

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You are busting your rump at the gym and running five miles a day , but you are not achieving your fitness goals . The result is you are not losing weight , staying the same , or worse gaining weight ! The problem isn’t how much you work out but what you put in your mouth . Finding healthy alternatives will make a big difference in whether or not you will be able to achieve your desired body shape . If you look at the average person in this country you will find that approximately 75% are overweight or obese . The problem has become such an epidemic that laws and regulations are being passed to counter the danger . This may be one of the first generations to decline in lifespan. The problem lies in many areas and can be broken down into sedentary lifestyle and overeating. There are many ways to further break this down into average calories burned and the type of food eaten . Between the t

Should Yoga be Part of Your Corporate Wellness Plan

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Yoga is a sport that is in perceptual search for health and tranquility . Through stretching, breathing and focus one is able to calm their mind and strengthen their body . Because yoga requires almost no equipment and can be practiced by people of any fitness level it is a solid exercise that is included in a growing number of corporate wellness programs . Wellness enthusiasts can expect to find physical and mental advantages when they engage in this ancient practice . Wellness programs are becoming a popular way to reduce corporate costs associated with obesity, ill health , and disease . According to a study published in the Harvard Business Review, Johnson & Johnson saved $2.71 per $1 dollar spent on wellness. Well ness programs can include anything from smoking cessation to healthy eating . Yoga seems to tie all the different health improvements initiatives together in an unbrella practice . Physical

Melt Calories Playing Beach Volleyball

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Volleyball is one of those sports you do n’t move more than a few feet but still reap all of the benefits of a solid work out. It won’t take much time for you to build up a good lather of sweat when you jump , bump , and spike the ball over the net . Within minutes , your heart rate will be into its fat burning zone , and the calories will start melting off. You can burn as much as 450 calories in an hour playing volleyball. It is comparable with swimming and running . Your heart rate will rise , lower , and rise again as you wait for the ball and run to keep it from hitting the ground . Raising and lowering your heart rate has been known to strengthen your cardiovascular system . It is hard to find sports that are both fun and fitness packed . Volleyball not only gets your heart rate up but also improves muscle tone . Natural jumping jacks , burpees , and sprints are built into the spo

Tennis as the New Fitness and Social Sport

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Having fun, getting in shape, and meeting interesting people makes for some of the best fitness routines that will keep you on track. Tennis is one sport that helps you stay motivated while expanding your social network.   Doctors recommend that everyone gets a few hours of high intensity exercise in per week. That won’t be hard to obtain if you find a group that meets a couple of times a week. Tennis is a highly cardiovascular sport that shreds pounds.  Constant running and stopping will put your heart rate into the target zone improving your blood flow and strengthening your heart. As a social sport tennis will introduction to lots of new people quickly.  Players rotate to try out new teams and experience new challenges. It won’t take long before you gain some new friends. There are plenty of places to find tennis activities. You can visit recreation centers and ask about tennis activities, search online for clubs,  or make a call to the city’s recreation department. Te

The Multiple Benefits of Learning Dancing for Fitness and Fun

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Dancing is a past time that is fun and can help you lose weight. Many people don't take dancing classes or consider the merits of including this activity in their fitness routines. Beyond helping you lose weight through burning calories it is possible that you may also consider the social benefits of dancing. There are many different types of dancing that range from ballroom to contemporary. Salsa is one of my favorites because it has lots of flare but also is social by nature. If you ever attended one of the many salsa events in San Diego you would soon come to notice that you can dance with just about anyone you want. People naturally enjoy having conversation in a fun activity. Dancing also helps you burn calories. Salsa dancing uses a little more energy than many other forms of dancing and one can expect to burn 250 to 500 calories in an hour. The amount is about the same as jogging making it a great alternative to other fitness activities. Salsa also improves the overa

Eating Spinach for Internal Health

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Spinach is a food that every household should have on their dinner menu. Popular spinach salads, cooked spinach, and spinach recipes do more than simply taste great as they also encourage greater health. They also have health benefits for those who want to work on their insides as much as their outsides. Incorporating a little spinach into your diet will do wonders for your general health. According to Medical News Today spinach offers benefits for improving blood glucose levels, reducing cancer risks, improving blood pressure, preventing asthma and strengthening bones. The benefits of spinach move far beyond its tastes and encourage greater blood control and lower the risk of developing cardiovascular issues. Developing health eating habits is about knowledge, habit, and practice. It is not enough to know about healthy eating without implementing the practice and habituating that practice to formalize a habit. As we become familiar with what foods are healthy and which ones are

5 Tips for Busy Professionals Who Want to Get in Shape 2015

The New Year is the time that people want to lose weight and take a few steps to getting themselves in better shape. The problem is that many people have way too much on their plate and can't find the time or commitment to achieve their fitness goals. Despite knowing that habits should change we still have a difficult time making small changes that can add up to being in greater shape and better health. Making small changes can be extremely helpful in hitting your target without stressing about where and when. Make a Commitment: The first step to any fitness program is the need to make a solid commitment beyond the first few weeks of the year marked by the abandonment of so many New Year new comers. It is necessary to change habits in order to develop a long-lasting fitness program that will help you achieve the next level in your goals. This takes a considerable period of time to establish. Start Small: Don't try and take over the world in a day. Habits are formed through

Healthy Living: Lentil Soup as a Body Scrubber

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Lentils are considered a super food that does more for the body than most other food types combined. As a legume, lentils are one of the easiest beans to prepare and can go a long way in keeping your body fully stocked with energy producing fiber.   Cooking lentil soup allows the intake of natural nutrients along with a great way to satisfy hunger throughout the day.  Lentils lower cholesterol and improve heart health ( 1 ).   The higher volumes of soluble fiber lower cholesterol and reduce risks of heart disease and stroke by scrubbing arteries. The soluble fiber develops a gel-like substance in the digestive tract and collects bile that contains cholesterol and pushes it out of the body ( 2 ).  We know that protein is important for encouraging muscle strength. Lentils not only provide protein (18g per cup) but also stabilize blood sugar levels helping keep insulin from bouncing around ( 3 ). The slow release of nutrients and fuel acts as a buffer against quick shots of

Healthy Living: Drinking Water Helps You Lose Weight

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Water is the lifeblood of our bodies so it is natural we should consume enough water to ensure that the 60% of us that is liquid is adequately supplied. Water apparently has additional benefits that not only encourage the interactivity of our chemistry but also helps us lose weight. Don’t jeopardize your fitness plans by ignoring the simple no hassle activity of drinking water.  A study mentioned on CNN shows that water can help people lose weight ( 1 ).   In the study, 48 obese men and women drank two 8 oz. of water before each of their three meals along with a low calorie diet. Half drank the water before their meals and the other half didn’t. At the conclusion of the study (3 months) the group that drank the water lost 15.5 pounds when compared to 11 pounds in the control group.  We know that 4.5 pounds isn’t that much but even a pound a month for a person in the normal range of weight adds up to 12 pounds a year. Any extra pounds are more than you would have lost if