Posts Tagged ‘exercise’

Quick toning fitness exercises for proessionals

Tuesday, May 28th, 2013

toning exercisePeople are nowadays so busy with their professional life that they hardly get time to take care of their fitness and health. The unhealthy lifestyle followed by most of the us has given rise to numerous health problems. Obesity is the leading health problem among many. Thus exercise becomes absolutely necessary. Since time is the major issue that is to be dealt with along with numerous lifestyle issues, this article will list down 5 quick toning fitness exercises for the busy professional.

  • Squats: This exercise is extremely beneficial for your muscles, abs and backside. It also helps maintain mobility, body strength and balance. Squats help you burn the unwanted fat from your body.
  • Bridge lifts: This simple exercise helps tone your butt, abs, hamstrings, hips and erector spinae. It also decreases the unnecessary fat that is present in and around your lower body.
  • Push ups: Well people think this exercise is meant for only athletes and sportsmen. But that is not true. Push ups help to tone your chest muscles and arms. Thus it is advised to do push ups regularly.
  • Crunches: Crunches are really helpful if you want to tone your stomach muscles. This exercise has a wondrous effect on the entire body if it is done on a regular basis in the right form.
  • Reverse Lunges: This exercise improves your muscle strength, balance and flexibility. It helps toning mainly the thigh and butt areas.

The above mentioned fitness exercises if done everyday for at least ten to fifteen minutes can turn out to be very useful for the professionals who are low on time. Want us to review something very specific for you ? Write to us !

Easy Ways To Burn Fat

Tuesday, May 14th, 2013

Are you trying hard to get rid off your unwanted extra pounds? Well, burning calories is no rocket science and don’t worry, there are some easy ways to burn down the unnecessary calories in your body to achieve a perfectly slim and trim portfolio. However, the most vital tip here is to be sincere and regular with your weight loss efforts. Here are some simple ways that would effectively help you to burn fat.

Eat healthy

You don’t have to reduce your food intake to burn fat. The rule of the thumb is to eat healthy. By healthy eating it implies, opting for fresh and fiber rich fruits and vegetables that can supply you with the necessary nutrients to stay strong and energetic without adding extra calories in the body. You have to cut down on your junk intake like canned foods or soft drinks which only add on to the unnecessary calories.

Eat small

People generally tend to skip meals to burn fat and reduce weight. But that’s a wrong and ineffective process because when you skip meal you weight loss,fat losstend to stay hungry and when you take the next meal you cannot help overeating, resulting in extra fat in your body. Thus, the suggestion here is to divide your meal structure into 5-6 small meals so that you are never left hungry. Besides, small meals can enhance metabolism leading to faster weight loss.

Take to your favorite physical activity

If regular work-out is boring for you, take to the activities you love to do, but be regular with that. It could be playing badminton or jogging or swimming or even dancing. Bottom line is, be disciplined with your approach and routine towards burning down those extra fat in the body.

Do let us know about your experience with these fat burning tips. We are listening.

Tricks to follow for deep breathing chest expansion exercise

Thursday, February 14th, 2013

chest expansion exercise, exerciseToday people are so busy in their own life that they hardly get time to do exercise or take care of their health. If you are very busy and actually it gets impossible to do regular exercise then it is suggested one exercise that is sure going to help you is the deep breathing chest expansion exercise. Just do this exercise for about 10 to 15 minutes and you are certainly going to benefit from it.

Certain things you should keep in mind while doing this exercise: Firstly get a very quiet and comfortable ambience where you can either lie down or sit. Close your eyes and then start concentrating on your breaths. Breathe normally at first. Then try and take a slow but deep breath so that you can almost feel the air moving from your nose to the windpipe and finally reaching your abdomen which expands fully.

Breathe the air out from your nose or mouth. Then repeat the same thing. When it is the first time you are trying the exercise do it for 5 to 10 minutes then gradually increase the time. Concentration is the key to this exercise. If you are interrupted the whole exercise is hampered.

A deep breathe makes you feel more relaxed and all your tension just disappears. That is why this deep breathing chest expansion exercise is suggested by many doctors, dieticians etc. It really helps people feel healthy and happy. This exercise makes us feel like we are breathing in calm and serenity and breathing out anxiety and tension.

How to Use Knee Pillow for Back Pain

Saturday, February 9th, 2013

Knee Pillow, back painBack pain is one of the worst forms of pain that any person can go through. Back pain can be because of Arthritis or due to some injury or due to wrong sleeping postures. It is sometimes so excruciating that people feel totally helpless about it. Sometimes even surgeries or high doses of medicines cannot provide proper relief to most of the people.

If you go through such back pains more than often then one thing you can surely do is use specialized knee pillows for some help. Now you must be thinking how can knee pillows help? Well these pillows are lifesavers when it comes to relieving you from back pains. These are designed orthopedic pillows used for easing pain in the hip, knee areas and of course the back.

If you place a knee pillow under your knees it will alleviate pressure and stress from your lower back. You can use two pillows as well which will flatten your lumbar spine. This means there will be a reduction of force from the areas of your spines that are sensitive to pain. One of the perfect ways to get rid off the back pain is placing the knee pillow beneath your knees while lying down with your knees and hips bent.

The above method will give proper rest to your back and pressure will be taken off from your back. Knee pillows come in various shapes and sizes like hourglass shaped, butterfly shaped, rectangular, circular etc. No matter which shaped ones you use, knee pillows are sure to help you with your back pain.

Exercise for lower back

Friday, February 8th, 2013

lower back exercises, exerciseAre you suffering from lower back pain and unable to do any work properly? Well, today most of us who work for long hours sitting at the same place experience this kind of pain. The chronic pain is also caused due to injury. The pain often moves up to the upper region and causes a lot of strain. People do not have the time to relax for any pain in this competitive busy life. So, here is an insight into some of the exercise that will provide a lot of relief from the lower backache.

Firstly, you have to make sure not to lie down on bed. It must move around so that muscles do not become stiff. Now, stretch your lower back slowly until you reach a comfortable position. You should hold that position for at least 25 seconds. Repeat the exercise a few times. Another stretching exercise is when you sit on the chair and lean forward, hold it for a few seconds. But remember to do everything in a very slow and gentle way.

The next exercise is the abdominal exercise. All you need to do is lie down flat on the bed or a carpet. Next bend the knees and slowly make your abdominal muscles tight. Hold this position for a few seconds that is 5 seconds at max and then slowly release. Finally, if your pain is too much, you can slowly raise your leg and point towards the sky. Put your hands beneath the rump. Do the exercises with the other leg also. Repeat the exercise alternately for 10 times.

Tips on weekly dumbbell exercises

Thursday, January 31st, 2013

dumbbell exercises, daily exerciseFor body and muscle building dumbbell exercise is the answer. Dumbbell exercises are much better than the weight machines which you will find at the fitness centers. There are loads of reasons why dumbbells are so recommended. They are convenient not only to use but also to store. You can use them anywhere you wish to. They are also relatively inexpensive. However it is important that you learn how to use the dumbbells when you are doing weekly exercise to protect yourself from injuries and to get the maximum benefit. Some of the tips which need to be kept in mind are-

  • Do a body warming session before you go to lift the dumbbells. Warm the muscles by walking for five to ten minutes. Warm up should be followed by light stretching.
  • Get the correct form. Learn proper exercise before you go to lift the dumbbells. For different exercise there are different postures. The correct postures must be followed to avoid injury.
  • It is important that you start weight lifting with the light ones and then gradually the heavier ones. When you become more used to with the lighter dumbbells shift to lifting the heavier ones. Lifting all weights too soon is a common cause of injury.
  • It is important to stability the muscles in the abdomen and the lower back. These muscles need to be tight when you are lifting up weights. The tight muscle prevents injury and gives proper form to the exercise.
  • Always control your movement. While using momentum you may hurt yourself.

These tips provided will not only prevent you from accidents but also will give desired results.

 

 

 

Basic exercises for a healthy back

Wednesday, October 31st, 2012

exercise, exercise for backBack pain is something that everyone experiences at some point or the other in their life. It is one of the most common ailments and it is such that it refuses to go away and is quite irritating and painful at times. This can sometimes become chronic and if that happens then the treatment can take a long time to react. So it is better to take precautionary measures before that pain starts to grow. Here are some of the best exercises that you can perform in order to keep your back healthy:

v  The first exercise that you will have to do regularly is take rest. Though people laugh at the fact that taking rest is not an exercise, well it is. And it is a very important exercise. Of course that does not mean you can lie down in any posture you want. If you are experiencing back pain then you must lie down straight and try to relax your body as much as possible.

v  Secondly you can lie down on your stomach on a carpet or mat and keep your arms and hands flat by your side. Your legs should be extended in a standing position. After that you will have to raise your back slowly taking a deep breath while you raise it and after a few seconds you will have to rest the back again and you will have to hold your breath till then. Once you rest your back you can leave your breath.

Basic Exercises For A Healthy Back

Thursday, October 25th, 2012

healthy back, exercise for healthy body, backpain exerciseBack pain is something that is quite common in people. It is such a pain that refuses to go away quickly and as a result it becomes a chronic pain.

Tips to exercise your back

Managing your back problem can be quite difficult if you have not consulted the doctor yet but if it is an initial stage then there are ways to reduce that pain but that can only be done if you follow some exercises daily. Here are some of the basic exercises which you can perform on a daily basis:

Ø   One of the best things you can do when you have a back pain is to rest your back. You should simply lie down on your back and rest for some time. It would be better if you lie down on the ground or any hard surface so that you back would be straight.

Ø   Another thing which you can do to reduce back pain is to control your breathing. This can be done while you lie down. Your breathing has to be slow while you inhale and similarly you must exhale slowly.

Ø   Relaxation exercises are the best to keep your back healthy throughout your life. There are people who have the tendency to work out for hours. Although it is good for the body it often leads to many side effects among which back pain is the primary one. Therefore it is better if you start with light exercises first and then move on to the heavy ones.

Importance of weight training for losing weight

Sunday, October 14th, 2012

Weight reducing ideas, weight loss, weight controlMany people who are looking to lose their body weight are not aware of the concept called weight training. This is one of the best methods of losing body within a matter of few days and it is completely healthy with no side effects.

Following are some of the tips which you should follow while planning for weight training:

• Getting started- this is the main step towards the procedure. Many people think that it is not healthy even without trying it once. Such negative mind set will not help. If you have decided to go for the training then just start with it without much further thoughts about it.

• Train for a short period of time every day- too much of weight training is not advised of you are planning to do it on a daily basis. This will bring stress to the body which is not health. If you train for short periods then the muscle growth will be under control which will maintain the overall health of your body. The main advantage of weight training is that it helps in the addition of muscles in your body. The muscles in turn help in burning huge amounts of calories that result in losing weight within a few days.

• Heavy weight training for short periods- the basic need of weight training is to grow new muscles in the body and if you think that too much of heavy training will grow more muscles in a day then you are well wrong. There is a certain system how the whole procedure works.