3 Health Benefits of Running you probably didn't know.

Wondering about what you can do to extend your life and age healthfully? Start running. The benefits of running are well documented. What’s more, running is easy to do and requires no special equipment other than good shoes. If you have never run before check with your healthcare provider to be sure you are healthy enough to hit the pavement.

1- Running Boosts Health:

Running at a moderate pace increases lung function and boosts your immunity. That means you may get fewer colds. You can also enjoy better overall health. Running has been shown to raise your good cholesterol and lower your risk of diabetes. Running can reduce your chances of getting some types of cancer. You may also be less likely to have heart disease, high blood pressure or a stroke.

2- Running Boosts Mood:

Runners know that a bad day quickly slips away when they lace up their shoes and head for the road. The reason for this is that running encourages secretion of hormones called endocannabinoids. In fact, running regularly has been shown to be just as effective as anti-depressants for treating mild depression. Get these feel good benefits with a running program of just 30 minutes most days of the week. When you do you will find that you sleep better and have less anxiety, too.

3- Running helps you Manage your Weight:

If you are looking for a stress busting strategy that can help you stay slim running is it. Running burns calories and fat. Maintaining a healthy weight is an important way to avoid chronic illness.

If you have never run before, don’t worry, getting started is easy. Begin a regular walking program and add a few seconds of running each minute. Increase the amount of running time as you build stamina. In the beginning you might run 10 seconds of every minute. With time you can increase to alternating one minute of walking with one minute of running. Before you know it you will be able to run for 30 minutes. Stick with it and be patient with your progress. The health benefits will be well worth your efforts.

Fitness : Strength Training Benefits Without Lifting Heavy Weights.

Lifting is an important component of any fitness programs. Benefits include improved bone density and body composition. Other reasons to weight train include improved insulin sensitivity, which means a lowered risk of type 2 diabetes, increased strength and lean muscle mass. All these positive outcomes can lead to greater confidence and better overall mental and physical health. You can enjoy all the benefits of strength training without lifting heavy weights. Here are some tips to get started.

1- Add more reps

Strength training with heavy weights can fatigue muscles quickly. You can build strength with lighter weights using more reps. This strategy can be just as effective for increasing muscle strength and encouraging muscle growth. More reps help you build endurance and maximize metabolic stress, which encourages the very muscle growth you are after.

2- Try Plyometrics

Plyometric exercises train the body using resistance. You can build muscle power with these jump training moves. Results are achieved by forcing the muscles to contract quickly in what is called a stretch-shortening cycle. Benefits include improved strength, speed and muscle elasticity.  Runner’s World recommends that you have a good strength training regimen in place before beginning a plyometric plan to minimize risk of injury. They also offer the following sample exercise: Height Skips – skip along jumping as high as you can. Try to land on the ball of your feet as you skip. The emphasis in this exercise should be on how high you can jump. Aim for 15 reps per leg.

3- Build strength with planks

Planks area great go to exercise for strength building. This resistance exercise builds your core, shoulders, arms and glutes. A basic plank begins with a push up position and uses your body weight to strengthen and tone. Place your body stomach down on a mat or towel. Lift yourself up so that your body is resting on your toes and the forearms. Your spine should be straight so that from the side it looks like a plank. You should feel the work in your abs and arms. If you feel it in your back reposition your body. Start with two 20 second reps every other day.

4- Buy a resistance band

This go anywhere tool is a great way to build general muscle strength. Resistance bands are inexpensive and easy to use. When you get one try the lunge with bicep curl to build upper and lower body strength.  Start by putting the band on the floor and placing your right foot on it. Step back with your left foot and with an underhand grip on the handles pull the band toward your chest as you bend your right leg into the lunge position. Aim for 15-20 reps per leg.

Strength training is especially important as we age. Improved bone density and reduced likelihood of type 2 diabetes are two of the most important health benefits this health activity provides. Training without lifting heavy weights can help you build strength and stamina with less risk of injury. Try a few of the above exercises to get in good shape for life.

How to Lose Weight And Gain Muscle With TestoRipped.

TestoRipped is a Hardcore Fat Burner that promotes crazy lean muscle and HUGE weight loss. Its unlike any other product on the market. This product is PACKED with only the best ingredients that give you the satisfaction of strength, power and TONS of energy! Most fat burners on the market just don’t cut it with their mediocre ingredients and ingredients that don’t even help with weight loss. It doesn’t mess with that nonsense. 

It is so effective because it has the most effective formula. When you get a dietary supplement that has this much packed into it, there is no way that you cant get results. A clinically controlled test has been done on the effectiveness and efficiency of each and every single ingredient. That way you know they didn’t just throw in a bunch of fluff ingredients. 

÷ What TestoRipped Will Do For You:

•With this you can push your workouts so you can gain lean muscle

•With its supercharged pre-workout energy you can hit the gym running

•You will notice a difference when you are lifting with massive power gains

•No more wasting time with fat loss, with TestoRipped you can accelerate the process

•Don’t just gain lean muscle, actually see the increase in muscle definition.

More info.

Top 5 Great Fitness Ideas That Change Your Body .

Fitness is crucial to people staying in shape and maintaining balance in their lives. However, it can be difficult to find the right information you need about fitness due to the vast amount of articles that are out there that claim they know it all, but usually, they do not. Read this article to learn more about fitness, establish your own goals and design a program that works for you.

1-Pick One exercise That You Will Enjoy Every  Day :

To hep yourself stay with an exercise routine, pick one that you will enjoy every day. If you choose something you enjoy, you’ll be excited to work out.
You can remain dedicated to your fitness program by setting goals for yourself. This encourages you to stay focused on defeating obstacles rather than becoming overwhelmed by their difficulty. Having a goal discourages thoughts of quitting and will keep you motivated to continue on with your fitness program.

2- Target Your Problem Areas:

The best fitness routines target your problem areas and allow you plenty of flexibility. Try to find classes that are held near your location.
When you have decided to commit to a fitness routine, do not just do what you think is normal. Many different activities are available to participate in that will give you an excellent workout without stepping foot in a gym.

3- Participating in Physical Activities:

Participating in physical activities that you enjoy will help to keep you motivated to reach your fitness goals.
Depending on your ultimate goal, the frequency of your strength training will vary. If larger, more powerful muscles are desired, you need to strength train less frequently. If you prefer more leaner muscles, do more strength training.
It is recommended you work on contact skills for playing volleyball. Playing foosball can help you to to improve your contact skills. Foosball is a sport that requires special hand-eye coordination to succeed. You can become better at volleyball through football.

 4- Building Tougher Abdominal Muscles:

 Is a great way to maximize the efforts you are making to obtain better fitness. You can achieve this by doing morning sit-ups with weights or not. Abs are in the center of you and will give you the ability to flex, this can make you successful at weights.

When you’ve been injured, start exercising as soon as possible. Of course, be easy on the muscles you’ve injured. You can help to heal injured muscles by doing less intense exercises, as long as you do not do it too intensely. If you do stretches that focus on your injury, it will focus circulation there.


5- Exercise With Friends:

Join up with your friends to exercise if you find that you are having a hard time sticking to your exercise plan. By having a friend to exercise with, you will stay motivated. When you exercise with someone else, you get support and a little competition. You are going to push harder, and that is going to help you reach the goals you have.

When you first get in shape, it can be easy to over do it. If you are out of shape and have not done any exercise for a while, you need to start slow or you can injure yourself. If your body and muscles are not accustomed to this level of activity, you are more susceptible to injury.

No matter how important it is; there will always be people who aren’t willing to learn about proper fitness. These people may not want to learn or they may just be lacking the right methods. The article you just read is designed to impart the basic information you require to design a robust fitness program that you can use to achieve your fitness goals.

Fitness : How to Make your Saggy Arm Go Away!

Maybe you call them batwings instead of saggy arms. No matter, of all the things loose skin that hangs from the outer arms can be called most of us don’t want to claim or keep it. Not to worry. If less than firm arms keep you in sweaters instead of free to strut sexy summer style there is good news. Arms are among the easiest body parts to tone quickly. Just a few weeks of exercise will have you out of long sleeves and into cooler styles you can wear with confidence.

1- Push-Ups

Start by lying face down on a towel or mat. Place your hands palms down under your shoulders and rest your feet on your toes. Lift your upper body until both arms are fully extended. Your body should look like a bridge. Lower your body so that your elbows are bent and raise your body again. Raising and lowering your body in this way exercises the triceps, the muscle when lacking tone is responsible for saggy arms. Start with three sets of ten. You can modify this exercise with a stability ball. Keep your toes on the ball and bend your arms until they reach a 90 degree angle before fully extending them again.

2- Tricep Extensions

Stand with feet hip width apart and knees slightly bent. Holding a kettle ball or dumbbell in hands clasped together, raise both arms so that they are fully extended above your head. Now lower the weight toward the middle of your back. Your elbows should be about at your ears. Raise and lower the weight for three sets of 10. You can also do tricep extensions one arm at a time.

3- Tricep Dip

Sit in a chair and grasp the edges of the seat. While maintaining your grasp move your bottom off of the chair and lower it toward the floor. Use your arms to raise and lower your bottom. Your bottom should be just below your knees as you bend and your arms should be fully extended as you return to the original position. The value of this exercise is that you don’t need any special equipment so you can do it anywhere using just a chair and your own body weight to get those triceps into shape.

4- Reclining Tricep Stretch

Lie on your stability ball with a weight in each hand. Bend your elbows so that your forearms to bring the weights to each temple. Next fully extend your arms from your shoulders so that the weights are positioned above your chin and chest. Repeat for two sets of ten.

Trade your saggy arms for toned triceps by doing these exercises a few times each week. Stick with the routine and you will be able to pack up those summer arm covers in no time at all.

How to Get Ripped Biceps Without Using Protein Shakes.

Having a pair of well-defined biceps can complement your short-sleeve shirts and tank tops. Increasing muscular definition in your biceps involves developing your bicep muscles through strength training, while decreasing your body-fat percentage to give your arms a leaner appearance. Getting enough protein is an important part of gaining muscle mass, but protein supplements such as shakes are not necessary for building muscle. Including targeted-biceps exercises in your workout routine, while modifying your diet, can help you get ripped biceps without the use of protein shakes.

Step 1

Perform arm-focused strength-training workouts two times per week to build muscle. Include exercises to activate your biceps and triceps. Perform exercises such as dumbbell curls, barbell curls and concentration curls for biceps. For triceps, do barbell presses, triceps overhead presses and body-weight dips. Execute each exercise for four sets of 10 to 12 repetitions. Lift with moderately heavy resistance to encourage muscle development; you shouldn’t be able to perform more than 12 repetitions.

Step 2

Engage in cardiovascular intervals four days per week to help burn off fat deposits that rest on top of your muscles. Walk on the treadmill for two minutes, then sprint for one minute, repeating this cycle for 30 minutes. Perform cardio intervals on the elliptical machine, treadmill or stationary bike to add variety.


Step 3

Make adjustments to your diet to help improve your results. Follow a diet that consists of whole foods in their natural form, such as whole grains, low-fat cheeses, eggs, vegetables, lean meats, skinless poultry, nuts, fruits and seeds. Avoid manipulated or refined foods such as boxed meals, pre-seasoned foods, deli meats, white breads and potato chips.

Step 4

Modify your protein intake to encourage muscle development. Include a variety of natural protein sources in your diet, such as lean cuts of steak, skinless chicken breasts, ground turkey, tuna, whitefish, salmon, nuts and legumes. Try to get 0.73 to 0.82 grams of protein per pound of your body weight per day, suggests the College of the Canyons.

Step 5

Measure your protein sources using a food scale to make sure you are getting enough protein at each meal.

The Best Workout Plan to Grow Your Lazy Muscles.

If you have the impression that no matter how hard you try, there are muscles in your body that do not improve, put them to work to grow.

Okay, you're in a gym, or have completed Transformer Operation . You are not a beginner, but there are parts of your body that refuse to gain muscle.Although the weights you have skinny calves, or backpack slip off your shoulders or your chest is flatter than economic growth.

If you want that stubborn muscle grow, we must crush . Not injure, but give extra work. Instead of making the series of weights of all life, for example, three sets of 10 repetitions, we will use three types of exercises for the same muscle:

Strength exercise : 4 sets of 5 reps 2 minutes of rest between setsGrowth exercise : 4 sets of 10 repetitions and 1 minute restCongestion exercise : 4 sets of 15 repetitions and 30 seconds rest

The idea is that the day I have to work that muscle does not grow combine the three techniques. Imagine you are your shoulders. Your shoulder workout would be:

How much weight? Enough for you to finish all the repetitions, and swear in Aramaic in the last two.

The other thing you have to do is work that stubborn muscle twice a week. For example, if you're going to train three days a week, and you want to give your shoulders hard, this would be a possible distribution.

•Monday : chest, shoulder and biceps
•Wednesday : leg and abdominal
•Friday : back, shoulder and triceps

The same should do if it's your twin, or chest, or legs. Cmbina three working modes in one session, and do two sessions per week. Eat your protein and your carbohydrate after training , and see the results.