Role of fitness in our lives

The role played by fitness in our lives is irreplaceable. In recent times, the need to increase the day to day activities are extremely essential for the maintenance of body weight and cardiovascular fitness.

Exercising regularly and following a healthy diet ensures that the performance of your lungs and heart are enhanced and the excess calories are burned, hence helping you to control your weight.

Being fit also ensures that your joint flexibility and muscle strength improve. One of the prime roles played by fitness in our lives is to help us reduce the risks of various diseases, such as heart diseases, diabetes, and high pressures. To maintain a healthy lifestyle, you don't need to exercise vigorously. Just incorporating a few activities in the midst of your daily routine is enough to allow yourself to be fit and healthy.

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Physical fitness also helps to relieve stress, anxiety, and depression. There are various ways in which you can include activities to be fit. A few of them are -

·         Walking

·         Jogging

·         Cycling

·         Biking

·         Swimming

Before deciding to follow a full-fledged exercise routine, make sure to warm up first in order to increase blood circulation and avoid cramps. Cutting down on junk food from your diet also takes you a long way towards being fit and healthy.

To lead a better lifestyle, you are encouraged to maintain a fitness regimen for at least half an hour daily. Fitness plays one of the most significant roles in your life and is beneficial to your health.

Easy Gym Tips From Heavy to Healthy with AKDPT

To go from heavy to healthy, make sure you make every single minute of your workout count. Exercises in gym does not necessarily have to make you groan, some easy tips can take you a long way. If you're consistent with this simple routine, those calories are going to leave before you know it!

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Clock that cardio - Spend around sixty percent of your gym time on cardio, since it is effective at burning calories and body fat. Step on to the machine, grab those handlebars and pedal on a light resistance to warm-up. Increase the resistance level gradually and continue pedaling for twenty minutes before going to the starting resistance to cool off.

Lift weights - Do not be afraid of lifting weights. Instead of indulging in a full-blown heavy weightlifting from the beginning, start with lighter weights. Once you get used to it, increase the weights. Lifting weights will help you to build your muscles for a healthier and fitter body.

Oscillate between intensities - During workouts, fluctuate between fast-paced exercises and the ones which are exhausting. Since the pace of exhausting exercises cannot be kept up forever, alternating between five minutes of fast-paced cardio and one minute of intense cardio helps to burn those calories quicker.

Dive into cross-training - Alternating between different muscle groups can assist you to sustain a higher level of intensity than working a single area. So, oscillate between them for faster and better results.

All work and no play - To get a healthy body, put all your intensity in working out. Instead of dilly-dallying during your exercise routine, exhaust whatever muscle you're working until you reach your anaerobic threshold.

You and your Health Coach in San Francisco CA would create a health plan personalized for you. That would help to take you from currently where you are to the place that you want to be with your health and wellness aims.

These simple tips, along with a balanced diet and proper nutrition can help you get that fit and healthy body you've always desired.

Cardio vs. Weightlifting -- Which One Is More Beneficial?

Since long, a raging debate has been going on between cardio and weightlifting. Previously, the answer to every query regarding weight loss was cardio. However, latest science ends all doubts​by declaring a clear winner. Before that, let's have a look at the positive and negative sides of both.

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Cardio

Pros --

·         Various low-intensity workouts are available for losing fat.

·         During sessions, cardio ensures very high calorie burn.

·         Causes less fatigue as compared to weightlifting.

·         Many different activities are possible to be incorporated, since there is a low barrier to entry.

Cons --

·         Even though the default cardio that people use is running, overrunning can result in strains and injuries, hence becoming problematic.

·         Cardio at a moderate to intense rate affects hormonal balance,particularly to those with high cortisol levels.

·         Unfit people find it difficult to get into, except at low intensity.

·         A balanced physique is extremely difficult through cardio alone.

Weightlifting

Pros --

·         A sustained spike in metabolism is created, which burns calories post-workout too.

·         Helps to increase muscle mass quickly.

·         For the unfit, it's a low barrier to entry.

·         Simultaneously increases fat-burning muscle mass while decreasing body fat.

 Cons --

·         Needs more rest for recovery due to excessive fatigue.

·         Rate of calories burnt per minute is lower.

·         Increases hunger, but diet needs to be controlled to achieve success.

·         Following inaccurate information leads to poor results.

From the list, it is deciphered that weightlifting is the winner.

Reason -- Along with a more effective weight loss, weightlifting offers most of the health benefits of cardio.

 However, that doesn't mean you will stop cardio altogether. It is all about balance, so plan accordingly!

Seven workout moves for a healthy body

Who doesn't want a fit and fabulous body? We all crave for it, but give up if a few push-ups don't being out those abs!

Well, with a daily exercise routine, you can have the toned body you've always desired.

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Following are seven workout moves which are adept at burning those calories -

·         Push-ups- For working your entire body, get down on all fours, hands in line with your shoulders, feet together. Lower your body until your chest almost touches the floor and push yourself back to the starting position. The hips should be lifted the whole time.

·         Side-plank- Lie on your side, knees straight. Prop up your upper body on your elbow and forearm. Until your body forms a straight line from your shoulder to ankle, raise your hip. Do it on both sides for a slimmer waist.

·         Step-ups- Stand in front of a step and place your foot on it. Press it into the step and push your body up until that leg is straight. Lower it back down until the other foot touches the floor and repeat to get leaner legs.

·         Squats- Position your feet in hip-width apart. Slowly lower to a sitting position, keeping weight on your heels and then get back up slowly. Repeat for great shoulders and legs.

·         Lunges- With your feet hip-width apart, take a large step forward with your foot. Bend the knee in a 90-degree angle with the other knee touching the ground. Push up your front leg to return. Repeat with the other leg.

·         Bicycle- Lie on your back with knees bent and feet on floor. With hands cupped over ears, lift one foot off the floor until its knee points toward the ceiling. Extend the other leg off the floor. Exhale while bringing torso up and touch left elbow to right knee. Lower to starting position and repeat on other side.

·         Crosses- Reach your arms straight out to sides while standing. Bend hands back at wrists while moving arms behind you. Slowly bring them back in line with your torso.

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So, what are you waiting for? Go get that body!

Five Simple Stretches for a Brighter Morning

Instead of waking up at the last minute to face a drowsy day, rise and shine by taking ten minutes each day to stretch.

These five simple stretches will help you rid yourself of the sluggish, grumpy attitude you face each morning -

§  Butterfly stretch - While sitting, align your heels with your feet so that they touch. Gently press down your thighs with elbows till you feel your groin area stretch. Repeat to open up your hip and thigh muscles to improve flexibility.

§  Shoulder stretch - While standing shoulder - width apart, raise your left arm to the height of your shoulder and move it across the front of your body. With your right arm, pull your left arm as close to your chest as you can, and hold. Repeat with the other arm for improving the flexibility and mobility of your shoulders.

§  Upper back stretch - Stand with feet hip - distance apart, clasp your hands and round the upper back while keeping your arms straight. Repeat for increasing flexibility of the upper back.

§  Chest release stretch - Hold a wall, step forward with your right leg, and turn your entire body to the left. Hold the position while increasing the stretch with the pivot at hips. Repeat for more flexible biceps and chest.

§  Runner's stretch - With one foot tucked in and the other facing forward, sit and lean forward with extended arm and try to grab the foot until you feel your hamstring stretch. Repeat on the other side for getting rid of hip and knee pain.

Doing 3-5 sets of these stretches for thirty seconds each will help wake your body to a brighter morning.

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Why to hire a personal trainer for exercises?

A personal trainer is a mentor to walk you through step by step for the perfect workout. Here’s your answer to why to hire a personal trainer for exercises;

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1.      They inspire you: You can’t resist admiring and wishing for a body so fit, and nobody but the trainer can make that happen.

2.      They push you: They make you work. You will forget to keep a count but your trainer won’t. Your trainer will push you to keep going, to meet your target for the day. 

3.      Do it right: With or without gym equipment, every exercise has a form in which it has to be done. The trainer makes sure you do your exercises in a proper way; from when and how to breathe to the limit you should be working your body.

4.      They are your doctors: Exercising can at times cause injury too. Your trainer knows how to fix your muscle pain, cramps and guide you to recovery while making sure the workout is unaffected.

5.      Personalized instructions: Your personal trainer will instruct you according to what your goal is, weather six packs abs or simply to reduce weight, your exercises will be designed in that fashion.

6.      Individualized supervision: The trainer will have their concentration entirely on you to make sure you don’t make mistakes. Your trainer will also tell you what to and what not to consume if necessary to get you best results within the time period you desire.

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The Intricate Details about Personal Training

In the current scenario, people are very serious about their health and continuously take steps to keep their body healthy and fit. However, there is a big difference between various actions and words. Although there are a number of Best Personal Trainer San Francisco and Personal Fitness Trainer San Francisco there is still a long way to go when we talk about personal health.

Advantages of Personal Fitness Training:

1. The various personal fitness trainer in San Francisco CA are the ones which have actually transformed the life of the various individuals in the town. Personal training gives you a routine and a path which one needs to start their fitness journey. Through personal training, we get direction about the starting and the ending point.

2. With the availability of Personal Fitness Trainer San Francisco CA, it has given a chance to everyone to stay motivated in their fitness journey. As there is a common saying “Nothing Worth Comes Easy”. Fitness is a path and the personal trainers are the biggest motivation to us in that path. They will help us, guide us, listen to and train with us.

Overall, hiring the right trainer at the right time could be the best decision of your life towards your long-awaited fitness journey.

Exercises that can be done in the corporate cubicle

Desk jobs demands sitting and working with your files and computer all day. This often leads to obesity, body pain, cramps, etc. Doing light workouts every few hours can make a big difference. These are a few exercises that can be done in the corporate cubicle:

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1.      Push-ups: You need not go down to the floor, put both your hands far apart on the edge of your desk. Lower down your body to the inclined plank position. Start with trying to touch the edge of your desk with your chest, and push it back up. Do this 5 to 10 times.

2.      Wall Sits: Find a wall and lay your back against. Slide down until your thighs are parallel to the ground, stay like that for 30 seconds and go back up. Repeat this 5 times.

3.      Stretching: Stand straight and join your hands together in front of your chest. Stretch them up, go right over your head and beyond. Breathe deeply and come back slowly.

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4.      Air punches: Stand straight, legs apart. Fist tight, start punching in the air, when no one is around. Switch your hands, punch forward and upward. Go 10 punches each hand.

5.      Lunges: Now for some real leg work. Hands to your hips, step your right leg forward and lower down your hips to make a 90 degree angle. Stretch your left leg. Now do the same with the opposite leg. Do this 5 to 10 times.

Set your goal and the time and try not to stop until achieved. With the various Personal Fitness Trainer San Francisco and Personal Trainers Near Financial District SF, it has made it very easy for the individuals to keep themselves healthy and fit.

Butt sculpting exercises for women

“Oh butt, I love you!” you are always busy covering it or laughing it off but have you thought of giving proper time to sculpt your butt. Well, I guess not enough time is devoted to it. Most of the working women find their butt happily increasing as compared to the rest of the body. This is due to working on the computer at your office desk without much physical movement. Follow these easy steps to keep your back at a pace with your body.

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The ball reverse exercise

Take a stability ball and lay your face down keeping your feet and the hands at the ground level. Keep your hands stretched to the ground level and relax your lower torso on the ball. Keep your legs joint together and lift it up. Keep in mind not to lift your legs higher than your body level on the ball. This will cause an arch in the lower back.

Set your goal and the time and try not to stop until achieved. With the various Personal Fitness Trainer San Francisco and Personal Trainers Near Financial District SF, it has made it very easy for the individuals to keep themselves healthy and fit.

Just lift it

Lay face down on your mat. Then fold your arms and bring them near your head. Lay your head on the folded arms. Put a rolled up towel or a dumbbell and place it on the back of your right foot. Fold it and squeeze it, then again put it back on the ground. Repeat this step 20 times. Then do the same with your left foot.

Stand to lose

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Stand in an erect position with your hands stretched in front of you. Keep your feet close by and lower your back. Come back to the original position. Repeat this 20 times in a day.

Amazing exercises for women with hectic schedule - AKDPT

If you’re a busy woman, you end up neglecting the health of your own body more than anything. There are, however, amazing exercises for women with a hectic schedule that can help balance health and work really well.

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•          Stretching is where you begin your day. You can do this while in your night dress. A few lunges and a full body stretch.

•          Have favorite TV show to watch? Do the plank on your carpet. Your body should be hovering parallel to the floor on your arms and toes. Do two rounds of at least 30 seconds each.

•          When taking your kids to the park to play, don’t sit on the park bench and watch them, run and play with them. Dancing and playing ball or badminton can help you exercise and serve the purpose of the playtime.

•          Engage in in-house workouts like burpees, push-ups, body twists and crunches before you go for your every morning bath. If you have dumbbells do a few rounds while your geyser is getting your water warm.

•          When you’re done with dinner you’re drowsy, resist from going directly to bed. Walk for 5 to 10 minutes, if not brisk walking, a quick tour on your terrace or maybe just around your living room will do.

•          Some other things you can do are skip rope, or jog every time you get a break while cooking or watch your kids study. Avoid using the elevator; use the stairs when you’re at your workplace.

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Why you shouldn't eat so late at night and then go to bed.

‘Early to bed, early to rise, makes a man healthy, wealthy and wise’.  A nursery lullaby we all must have sung. If you want to doze off early you must also dine early. No wonder hardly anyone follows the routine of an early dinner. It is said that always sleep after an hour or so after your dinner. 

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Have you ever thought why? The reason is the body takes in the food and then the food processing mechanism starts in the body. The one who consumes dinner late night is often found sick. The reason is he does not give the body much time to consume the glucose from the previous food. 

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Following are the reasons why you should not eat late night:

·                    Eating late at night could lead to acidic reflux in the body. This could be due to indigestion.

         It will impact your sleep leading you with morning nausea or a headache.

      Eating late also leads to excessive weight gain. The stubborn fats in your tummy may be one of              the reasons for your late night meal.

      You can also have the risk of high level of blood sugar.

So prepare a meal and consume late by 8. This will help you keep your appetite intact. It will also help you shred out those belly fats who does allow your body to have those beautiful curves. And lastly eating early will help you have a good night sleep.

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