With the arrival of fall comes cold weather and busy schedules. Between that and the onslaught of fall drinks and desserts that are available nearly everywhere, it can be extremely difficult to stay in shape during the season.
However, despite the sun setting earlier and the hectic schedules, fall is a perfect time of the year to get active and develop a fitness routine.
Here are six ways to stay fit during the fall:
1. Get Outside
While it is often easier to stay in shape during spring and summer, as there are plenty of outdoor activities that double as fun and exercise, such as swimming, fall is one of the most beautiful times of the year, and as such, you should use it to your advantage by getting outside and enjoying the weather.
The cooler air is great for your body, and can actually make exercise more enjoyable. Look for bicycle paths, university stadiums that are open to the public, and hiking spots nearby.
2. Dress Accordingly
Because of the cooling temperatures and the darker lighting conditions, it is important to dress properly while you are outside, such as to dress in layers, wear gloves, beanies, and thermal socks. Not only can it keep exercise more enjoyable, it can help your immune system stay healthy.
However, if you find yourself feeling ill, do not hesitate to visit your local health facility, such as Doctors Express, an urgent care clinic in Tampa, where you can get checked out right away.
One of the best ways to get into a routine and stay in one is to find an exercise or exercise facility that is convenient. Is there a park nearby? A gym? A neighbor who is also looking to get in shape and will exercise with you? Anything that is convenient will be far easier to stick with than something that takes time and effort during your already busy schedule.
When it comes to fitness, it is easy to find any excuse possible to get out of exercising. If you prepare ahead of time, such as laying clothes out the night before, or packing your workout clothes in a gym bag to take with you to work, you eliminate your ability to make an excuse to get out of exercising.
5. Children’s Practices
If you are watching your children’s sporting practices, use that time to your advantage by exercising yourself. Walk the perimeter of the park, run at the track, or do calisthenics, such as lunges, squats, and push-ups while you wait for their practice to end.
A great way to get in shape is to set a goal for yourself. Give yourself a dollar for every time you work out, and once you meet a certain amount, you reward yourself by going shopping. Or, purchase a new clothing item, and work towards fitting into it. Goals can help you stay on track.
These six tips can help you stay in shape during this fall season.
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Exercise is a very important part of overall health. Most healthcare professionals will recommend some type of regular exercise to anyone in order to help them maintain their health and wellness over time. However, every workout program comes with its own set of risks.
One of the risks of exercise that people commonly do not think about is decreased fertility. This is not always a result of a normal workout routine, but some people who exercise frequently will find that they can have difficulties conceiving. Here are some ways exercise can affect a person’s fertility and what people can do to prevent these issues.
Regular, moderate intensity workouts can improve fertility
Before any hopeful parents-to-be stop their workout routines all together, everyone must remember that a normal workout routine can be beneficial not only to overall wellness, but also to help promote fertility in most people. Regular exercise around 3 to 5 days a week at light to moderate intensity can help anyone improve their chances of getting pregnant. There are, however, some circumstances when exercise can actually decrease fertility.
Past sports injuries can cause complications
Many people will play sports as a way to have fun and stay in shape. All sports have their share of risks, and in some rare cases, an injury that a person can sustain from a sport, even those that may seem minor at the time, can actually make it more difficult for that person to conceive. Be sure to where all the appropriate protective gear before hitting the field or court and use IVF treatment to help combat the effects of an old injury on fertility.
High heart rates can make conception difficult
Many people believe that in order to get the best results from their workout, they need to get their heart rate up past a certain point. This can be very beneficial for cardiovascular health, but it also can be dangerous for a person trying to increase their fertility. Check with a healthcare professional to see what range would be safest for your body.
A low body fat percentage can cause infertility
It is all too common for people to use their body fat percentage as a determining factor of how healthy or fit they are. Though a low body fat percentage is beneficial in many respects, percentages that are too low can also lower a person’s fertility. People who are considered underweight, or have a body fat percentage lower than about 20 percent, usually have more trouble conceiving.
Each exercise routine needs to be coupled with a healthy eating regimen
Being healthy means so much more than just working out every day. Many people will cut calories along with their exercise routine in order to lose weight or meet certain fitness goals. Though this may be effective to an extent for weight loss, it can lead to health complications that will lower a person’s chances of getting pregnant. Make sure to eat a balanced and healthy diet to replenish the calories lost in each workout.
Cardiopulmonary resuscitation, otherwise known as CPR, is a series of chest compressions and mouth-to-mouth breathing that can restore oxygenized blood to the brain.
CPR could be needed for a variety of reasons. When someone is suffering from cardiac arrest, or a heart attack, is the number one time that CPR is needed. Learning how to perform CPR can be a benefit to you, your loved ones, and even strangers.
Whether or not you are considering pursuing a career in a medical field, becoming CPR certified is for everyone. You never know when your knowledge of the procedure will need to be put into action.
You will learn a lot from taking a CPR training course. Here are some of the key things you will learn during training.
1. The Purpose of CPR
If someone is suffering a heart attack, CPR won’t restart the heart, but it can keep blood flowing until medical professionals arrive.
This is very important as you can prolong the life of someone in cardiac arrest and keep them alive long enough for them to be admitted to an emergency where a doctor can try to save them.
2. How to Perform CPR
Trained instructors will take you through the steps required to perform CPR. Instructors will use training valves for cpr classes so that students don’t all have to share the same mask or mannequin being used to practice on.
In a CPR class, you will learn how to perform CPR on both adults and children. The way to perform CPR on children is slightly modified.
3. How to Respond in the Event of an Emergency
CPR classes will also give you the guidance you need to learn how to respond in the event of an emergency. You may not feel like you will ever be in a situation that constitutes as an emergency, but a surprising number of people fall ill in public every day. While many bystanders may feel panicked or extreme anxiety, it is best to remain calm and collected.
Some emergency responses include calling or delegating someone to call 911 as soon as a medical emergency arises. Never leave your victim, and speak calmly to the 911 operator so that they can get all of the required information. Try your best not to get frustrated with the amount of time it’s taking for first responders to arrive. Time seems to slow down in moments that require emergency attention, so it’s best to stay on the phone with the operator and continuing CPR until help arrives.
Ensure that exits are cleared and entrances are open so that emergency responders can get direct access to the person as soon as possible.
If you are around someone who is suffering a heart attack, it may be hard to tell if you should start CPR. CPR training will advise you of when to utilize the procedure.
Even if you don’t feel comfortable administering CPR, your knowledge of it can help coach somebody else through it which can be instrumental in helping someone suffering.
2,200 Americans die every day from cardiovascular diseases. This is a number that needs to be lowered. By being CPR certified and confident in practicing the procedure, you can save a life.
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We all know fitness is important. With expensive gym memberships that lock you into a contract, you may not be feeling any motivation to hit the treadmill. Don't fret! The great news is you don't need a gym to get fit! You can work your muscles just as hard for a fraction of the cost (or free) from the comfort of your own home. Here's how!
Lunge with Household Items
It may sound strange to lunge around the house carrying two gallons of water, but it works! Incorporate walking lunges into your regular day, and see how quickly the repetitions add up.
The proper way to perform a lunge is to stay on even ground, and do an even amount of repetitions per leg. Start in one room in your home, and work your way to the furthest one from you. Take a big step forward, and then bring your hips down and bend your knees to a 90 degree angle. Return to your starting position, and repeat the lunge with the opposite leg. Remember, the knee in front during your lunge should never extend past your toes, and your back knee should not be touching the ground.
As mentioned, you can add weight to this exercise by using household items, such as one or two gallons of water, or other heavy objects like bottles of laundry detergent.
Do your friends brag about their various early morning cycle classes at the gym? Feel free to cycle on your own time to an actual destination, and not be cramped into a sweaty room with 50 other people.
If you don't already own one, there are many bicycle brands to choose from. To start setting cycling at home in motion, begin taking your bike in place of times where you would take your car (within reason.) Errands will be done in a breeze, and your body will receive an excellent cardio workout in the process!
If you're able to bike to work, consider doing so. Biking to and from your work day will be an excellent form of exercise that will keep you energized and help to get you in shape! Whether or not your workplace is equipped with showers, plan to arrive a little early to freshen up.
Watch Fitness Videos
Buying fitness DVDs can be expensive. Fortunately, there are plenty of free apps you can download to your smart phone or tablet, and millions of videos you can watch for free online.
Instead of sitting in front of the TV during your daily downtime, set yourself up with a fitness video! Search for workouts targeting parts of your body that you're ready to tone, and begin.
All you need for this is a room with some space to move around, a flat surface, and comfortable clothes. You can invite your family members or friends to join you, and create a group exercise class in your own living room, no gym fees required.
When it comes to fitness, just take it back to basics. Staying active is so important, and if you don't have the budget or time to incorporate a gym into your busy life, make sure to compensate at home. Whether you're lunging during household chores, cycling to the supermarket, or participating in a squat challenge via YouTube, increase your activity by any means possible. Not only will you feel great for taking care of your body, but you'll be amazed at the surge in energy you experience!
Going on vacation and seeing the sites is usually the thing most people look forward to during the summer months. However, most vacations, especially if they are extended vacations, can lead to poor health habits.
While there is nothing wrong with indulging every now and again, as well as taking time to relax, there are still smart, healthy choices you can make to maintain your figure while on vacation:
For those who have a personal family physician through their health care plan, it can be a great idea to keep their phone number nearby while vacationing, especially if any member of your family has a pre-existing health condition. In case you or a family member gets sick or has a reaction to something while on vacation, you can quickly give your doctor a call and they can provide you advice or information about a local hospital nearby.
If you do not have a health care plan, consider looking into one before you head off on your trip. Having healthcare not only alleviates the health care tax penalty, but also gives you the ability to find a doctor you can trust to help you maintain your health and fitness.
If possible, when it comes to sightseeing, try to walk or bike the sites instead of driving by car. Not only will it keep you active and breathing in the fresh air, it also allows you to truly see and feel the sites. For instance, if vacationing in the mountains or by the beach, take the time to walk the trails and bike around the beach paths. You will miss out on a lot of experiences by simply driving through the areas.
Not only is staying hydrated important to maintaining a healthy lifestyle, it is also important to your overall well-being. Water energizes the body, helps the body’s metabolism, and also keeps your mind alert and balanced.
Because many vacations are spent eating the local cuisine, most people end up eating far more and far less healthy than normal. Instead of eating all meals out at restaurants, try to limit your meals to only one restaurant meal a day. For the other meals, try to plan well-balanced meals packed full of nutrients so that your body is receiving some nourishing foods. If you have to eat all meals out, look for healthier options, such as swapping out breakfast potatoes for fruit and French fries for a side salad. Lastly, pack healthy snacks, such as nuts, fruit, and protein bars, as they can help you feel energized.
Regardless of where you are vacation, try to add in some form of physical exercise in the trip. For instance, if you are vacationing at a beach house, take a walk along the beach each morning. Walk around outside of your hotel, or swim laps in the hotel pool. Exercising will help keep your body fueled and energized for the day.
These tips can help you stay healthy while relaxing.
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Creating a healthy body is no easy task. There are so many different facets of health and it is difficult to know if a person has any deficiencies. One of those areas that people commonly do not think about until it is too late is bone strength.
Having strong bones is a crucial part of an overall healthy body, but few people know how to increase their bone density. Luckily, there are a few simple tricks anyone can practice daily to keep their bones strong. Here are some of the best ways to build strong bones at any age.
Get a more restful night’s sleep
Getting more sleep is beneficial for a person’s health in so many ways, and it can also help people create stronger bones. Those who suffer from restless sleep or sleep apnea might develop other osteoporosis risk factors later on in life, so it is important to find a way to get a good night’s sleep every night.
Build some muscle
Building muscle is no new concept in fitness, but building muscle can actually help to the contribution of building bones too. People who have more dense muscle mass will not only support and protect their bones with this muscle, but will also aid their bones in repairing themselves after trauma. Incorporate a couple strength training sessions into every week’s routine to notice a difference.
Get sufficient vitamin D, C and calcium
A lot of bone loss is due to lack of certain vitamins and nutrients that the bones need to repair and grow stronger. The most common things people are lacking to cause bone loss are vitamins D and C and calcium. Many healthy foods like dark leafy greens and nuts can help people replenish these nutrients every day and maintain a healthy level in their body at all times.
Get hormones balanced
Hormone imbalances are a lot more common in people of all ages that one might think. It is easy for a person to get a little off balance, causing their body to react and even create imbalances elsewhere in the body to compensate. It is important, especially for women going through menopause, to get tested to make sure all hormone levels are even and where they should be.
Excessive alcohol can have a lot of negative effects on the body. One of those effects is a loss of bone mass over time. Alcohol can mess with hormone levels and lower a person’s immune systems, making bone strength decrease over time. Limiting to one drink a day is best to keep bones strong and healthy.
Keep moving every day
Staying active is great for many aspects of health, but the bones are one of the areas that can benefit the most. Daily stress on the bones can actually help them rebuild and protect themselves from future damage. Get out and walk every day to see the best results over time.
Gaining muscle mass is a goal that many people are striving for today. There are still a lot of people who obsess about losing weight, but gaining muscle is by far the most popular request people have when they look to get the help of a personal trainer.
There are a lot of different ways to build muscle, but everyone should know the most effective and safe ways to gain muscle the healthy way. Here are six essential tips for building muscle that can help anyone achieve their ideal body shape and fitness level.
Talk with a doctor first
Before starting any new fitness routine or nutrition plan, everyone should check with their doctor to make sure they are healthy enough to do so. This is a quick appointment that will help ensure a safe and healthy start to the program. Anyone can look for the best doctors in Las Vegas to make sure they are getting the best advice possible before starting.
Learn how to eat
It may sound silly, but a lot of people need to learn how to eat again if they want to gain some healthy weight. Gaining weight in a healthy way is not something that comes easily to anyone, so everyone will need to learn what foods will help them build muscle, and which foods will only cause them to gain fat.
Know when to eat certain foods
In addition to learning what foods can help promote healthy muscle gain, people also need to learn when to eat certain foods to get the best results. It is essential that people fuel their muscles properly to give them energy for their workouts and the nutrients they need to repair after each session. For example, many people believe it is important to have some protein after each workout.
Work the biggest muscle groups
Many people will look for programs that will work one specific muscle at a time. Though these may be effective for some people, it is more effective for more people to find a routine that will work big muscle groups of more than one muscle at a time. Try a few exercises that engage multiple muscles, like pull-ups and overhead squats.
Get the rest the muscles need to recover
Another common mistake people make is working their muscles too hard right away, or working the same muscle groups numerous times in one day. Though more workouts might seem like the best way to build muscle fast, it is not usually effective. Everyone needs to give their muscles time to rest and recover, allowing them to build and get stronger.
It is easy for people to want to give up after a few weeks when they do not see the results that they want. Even though it is tempting to throw in the towel, it is important for everyone to remember that building muscle takes time and it will be a long process to get to the ideal shape they are looking for.
More and more people are making the change from a sedentary, inactive lifestyle to one that involved regular exercise and a healthy diet. These changes are always positive and most people can do more to improve their daily health and fitness levels.
Even though these are all positive changes, leading an active life may have some other affects that are not as welcomed. Many fitness professionals are debating on whether or not an active lifestyle affects fertility in men and women. Here are some ways a fit lifestyle can affect fertility.
Less time and money for fertility testing
It may sound like an unrelated fact, but living a healthy lifestyle can be expensive and time consuming. Many people who eat healthy will spend more money on food and gym memberships than others, so they will not have the extra money to get tested. Women should know the fertility clinic success rates and make some changes to afford the testing they need.
BMI’s are too low
Women who work out a lot might have an abnormally low BMI. Even though these women may look healthy and have a lot of muscle, their low BMI could put them in the underweight category. This could cause issues in getting pregnant, so make sure to stay above a 20 BMI to create a healthy balance. Some overly-fit women might need to even gain a couple pounds in fat.
Extreme diets can cause hormonal imbalances
Many fit women fall into the traps of extreme diets. These diets that cut out large food groups or involve periodic fasting may sound healthy, but they often can disrupt the body’s normal functions too drastically. This can cause hormonal imbalances that can make getting pregnant extremely difficult.
Fear of gaining weight
Many women start a healthy lifestyle so that they can lose weight. Even after they lose the weight, many women may fear constantly that they will gain it back. Weight gain, of course, is a normal part of pregnancy. This anxiety can actually make conception more difficult for women even if they do not realize the issue right away.
Exercise creates a healthy body for conception
Even though all of these issues can happen for a woman who is fit, a regular and less extreme fitness regimen is a very healthy step towards a healthy pregnancy. Women should always practice a little exercise at least 4 times a week to stay healthy and strong. Finding a balance between fitness and rest is what is most important.
A healthy diet can nurture a pregnancy
Most people today are beginning to understand what a really healthy diet looks like, without cutting out items completely and eating a lot of healthy calories. Women who work out need to make sure they are consuming a lot of nutrient dense calories and not starving themselves at all. These little changes can help anyone not only create a healthier body, but also reduce their likelihood of infertility or pregnancy issues.
More and more people today are seeing the importance of a fitness routine in their daily lives. This realization is why the fitness industry is becoming so popular and growing so quickly today. However, even with all this new information, many people still do not know what it takes to have a truly healthy body.
It is common for people who seek the help of a personal trainer or fitness professional to have certain expectations when they start their program, but have no idea what it really requires to meet those expectations. Here are six bad habits keeping people from reaching their fitness goals.
Not quitting smoking
Smoking is one of the worst habits a person can practice for their health. It is essential to stop smoking to create the muscle and endurance needed to meet fitness goals. People should find other options to choose the best method for them to stop smoking as soon as possible.
Not eating a balanced diet
Food is the fuel that creates the strength and stamina needed to support a healthy body. Many people make the mistake of taking on a strenuous fitness regimen without changing their diet at all. They need to make sure they are taking in all the necessary nutrients needed to keep their muscles healthy and joints strong. Make sure every client is cutting the junk food and focusing on getting whole, nutrient dense items in their normal diet.
Not eating enough
Losing weight is a common reason why people will start a fitness routine. Because of this, many people think they need to eat less and exercise more. This is a recipe for injury and failure that everyone should avoid. Make sure every client is getting the necessary calories they need to get through each workout.
Not having a plan
It is common for people new to fitness to simply head to the gym and start doing whatever exercise they feel like in that moment. This is not only a good way to get injured, but it also is counterproductive for reaching fitness goals quickly. Everyone should use their personal trainer to help them create a plan they can stick with.
Not getting enough sleep
Sleep is necessary for people’s muscles to rebuild and repair after a long workout. Lack of sleep can also make people feel tired and sluggish every day, motivating them to miss more workout time that they had already planned. Make sure to get at least 7 hours each night for the best results.
Not creating realistic and attainable goals
It is common for people to approach a fitness professional with ideas and images of what they want their body to look like. These ideas are usually unrealistic and maybe not even possible for the client because of various reasons. Every fitness professional needs to inform their clients that everyone’s body is different and that they need to focus on creating their most healthy self first and foremost.
Ladies and men alike want to have a full and round chest, but no one wants to see any sagging there. Women especially are prone to sagging breasts over time and many just accept it as a normal part of life.
Though gravity is working against them, there are a lot of ways to prevent sagging and keep the girls where they should be. Women with or without breast augmentation can use these tricks to get the perfect look. Here are the best exercises to perk up your chest.
Uneven pushups may sound a little strange, but if both sides are done evenly, they can do wonders to raise the chest. Use a medicine ball or a step to raise one hand off the ground with the other still planted on the floor. Preform regular pushups and then switch sides. The slightly different angel makes a big difference to target the right muscles.
A shoulder press is a pretty standard move that can pack some real punch. Simply raise a pair of dumbbells overhead until arms are extended and then bring them back down to shoulder level. Repeat a few sets each day to see the difference in a few weeks.
Exercise ball wall press
A stability ball or exercise ball is a great tool to have in any home gym. Women can use this tool to challenge their chest muscles in a new way and build muscle. Place the ball on a wall at chest height. Bend the elbows out to the side and press the chest down towards the ball, like a standing pushup. Repeat at least 10.
Resistance band front raise
Resistance bands are a great way to tone and build lean muscle, perfect for the ideal woman’s physique. Take a resistance band and place it under one foot. Step the opposite foot slightly forward and raise the arms to shoulder height. Repeat on each side for a firm and lifted chest.
Dumbbell lying chest fly
A chest fly is another common exercise that men do to build a strong chest. Women can do the same to see more definition in their breasts. Lie on a bench with a pair of dumbbells and extend them out to the sides, straight out from the chest. Bring them together above the chest with elbows slightly bent and replace back to the sides. Repeat a few sets as a part of the normal routine.
Medicine ball chest pass
This is a fun one to complete with a friend who also wants to create a perkier chest. Women can stand a few feet apart with one holding a medicine ball. Toss the medicine ball back and forth to one another for a few round of fun exercise, pushing straight out from the chest for the best results.
Incline barbell bench press
The most popular exercise for defining the pectoral muscles is the bench press. Start out with light dumbbells and work up to using the barbell for the most definition.