Categories
Exercises

CHEST EXERCISES

With the time that you have. Pick some exercises and train.

Dumbbell Flat Bench Fly : 4 x 10 reps

Dumbbell Flat Bench Squeeze Press : 10 reps

Classic Push-Ups : 4 x 10

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Shoulder Tap Push-Ups : 4 x 10

Beast Loaded Push-Ups : 4 x 10

Spiderman Push-Ups : 4 x 10

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Classic to Diamond Push-Ups : 4 x 10

Power Push-Ups : 4 x 10

Dumbbell Flat Bench Press : 4 x 10

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Floor Dumbbell Flyes 4 x 10

Standing Dumbbell Fly : 4 x 10

Incline Barbell Bench Press : 4 x 10

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Flat Bench Close Grip Dumbbell Chest Press : 4 x 10

Flat Bench Dumbbell Chest Flys : 4 x 10

Incline Dumbbell Chest Press : 4 x 10

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Explosive Push-Ups : 4 x 20

Lateral Push-Ups : 4 x 20

Arrow Push-Ups : 4 x 20

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Decline Push-Ups : 4 x 20

Incline Push-Ups : 4 x 20

Prowler Pus-Ups : 4 x 20

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Categories
Exercises

WHY EXERCISE

Know the reasons Why To Exercise?

Exercise is essential for a healthy lifestyle. It helps in curbing your appetite and in maintaining a healthy weight. It builds strength, prevents health issues, promotes energy and reduces stress.

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What can exercise do?

Adding exercise as a routine is a way to improved health. It affects your life positively. Exercise can:

  • Move tendons, joints, and ligaments easily and decrease falling chances.
  •  Reduces the risk of high blood pressure, heart disease, diabetes, osteoporosis, and obesity.
  • Helps beat anxiety and relieves stress
  • Improves sleep
  • Reduces aging effects, especially osteoarthritis.
  • Promotes endurance and energy
  • It helps maintain a normal weight, thereby increases the burning of calorie rate.

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A good routine to exercising is to do weekly 5 times and each time it should be for 30 minutes at least. Most people initiate with 2 or 3 times a week with exercising for 20 minutes. Once they are comfortable, they increase the number of days and times.

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Who can exercise?

Anyone can exercise as it benefits physical activity. Beginning exercising at a slow pace is the best. You can begin with a light exercise such as a 10-minute brisk walk daily as the first step. Gradually increase the exercise for a longer time.

Before beginning with any exercise program, consult your doctor. It is very important if you have any health issues such as osteoarthritis or heart disease. Exercising is a must in case there is a physical disability limiting movement. If so, your doctor can suggest exercises suitable for your overall health goodness.

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Track Progress There is a need to maintain a record to track progress. Note what you did and how long you are exercising. There are plenty of free websites available that help in tracking progress, besides there are apps available in the smartphones

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Find a partner

It is fun to find a friend to do the work than working all alone. It will keep you motivated and you will not cancel the exercise routine as you know your friend is counting on you. Thus, reaching exercise goals is interesting.

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Things to consider

  • Avoid injuring while exercising. Start an easy activity so that you need not try too much. Begin with walking a few minutes, several times a day. Increase the time and intensity, such that the speed and time are increased over weeks.
  • Trying too hard initially may result in sprain or muscle strain. If so, you have to wait for it to heal before pursuing the exercising program.
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Categories
Self Care

Self Care

Getting exercise daily is one of the best ways to help prevent anxiety.

10/20/18:

Egg yolk contains the majority of vitamins and minerals found in an egg – don’t skip the yolk.

10/20/18

Even if you do not have a true allergy to gluten, you can still have an intolerance and sensitivity to gluten. Symptoms of an intolerance or sensitivity to gluten include gas, bloating, diarrhea, and/or constipation after eating gluten-containing foods.

– If you get bloated or gassy when eating raw vegetables, try cooking them a bit next time. Cooking breaks down bonds making food easier to digest.

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