A report has been released by the Mayo Clinic that identifies five (5) areas that need to be targeted for a balanced fitness program. The areas identified in the report include 1) aerobic fitness, 2) muscular fitness, 3) stretching, 4) core stability and 5) balance training. Each item will be discussed below.
1. Aerobic Fitness:
Aerobic fitness is often called cardiovascular fitness. Aerobic fitness is essential to weight loss and total fitness because it helps the lungs, heart and blood vessels move oxygen through the system more efficiently.
Aerobic or cardiovasculr exercise should be done at least two and one half (2-1/2) hours each week for a moderate aerobic activity or at least seventy five (75) minutes for vigorous exercise. Aerobic exercises should be spread throughout the week.
2. Muscular Fitness:
Muscular fitness exercise should be done at least two to three times during the week. Muscular exercises help with muscular fitness along with increasing bone strength. Muscular strength is necessary as we grow older.
Equipment is not necessary to maintain muscular fitness if you have a fitness program that includes body strengthening exercises like push-ups, chin ups and squats along with others.
Stretching is sometimes forgotten but it is critical for a well rounded program. All fitness coaches recommend that stretching be included in their fitness programs. All exercises make the muscles contract and flex so stretching of the muscles also needs to be included for a well rounded workout.
Stretching is especially important for the later years to keep the body flexible to avoid a lot of the injuries that accompany old age.
4. Core Stability:
Core muscles are those in the body and include the abdomen muscles, lower back and the pelvis area. They should be included in fitness programs because they are needed for upper and lower body movements.
5. Balance Training:
Balance is often forgotten in physical fitness programs but it needs to be included in a well rounded program. Balance is essential to everyday life functions and it tends to deteriorate with age so it imperative that a good program be maintained.
Developing a good balance training regimen will add quality to life.
Mayo Clinic has identified these five (5) areas as being essential to a complete fitness program so it is important that all the items be included in the fitness program. Incorporate all five (5) elements into everyday life and it will go a long way to insure better health.
In addition to losing weight, is it critical for people to effectively build muscle mass. This is as true for women as it is for men, because strong muscle makes us get through our daily lives with agility.
Building strong muscles will help keeps us healthy despite our sedentary lifestyles. People are finding ways to build muscle mass in many different ways including working out at the gym, following exercise videos or attending a fitness boot camp.Since most people lead a very busy life we must work toward living a healthy lifestyle since it is not something that comes naturally.
This translates to getting regular exercise and maintaining healthy eating habits. If we keep a haphazard workout schedule and yoyo dieting we will like waste every bit of our efforts and end up failing.It may be a good idea to approach our boot camp program or workout routine just as we would approach baking. It is critical to measure every ingredient that is added to the recipe we are using or the result will be a less than perfect product.
The same applies to bodybuilding and fitness. We must put forth the extra effort that is required to adhere to a precise diet and exercise plan or we won’t be able to effectively gain muscle mass.Really it boils down to just one thing; self discipline. We can’t practice self discipline though if we don’t have the right motivation. People spend time at gyms and fitness clubs for a variety of different reasons which include the desire to look better or a range of health reasons. Whatever the reasons are for your motivation, the most important thing to keep in mind is that you should be doing it for yourself.
This will make it easier to stay consistent and more motivated throughout your boot camp program. If you are doing it for someone else, the chances of sticking with it and succeeding are rather slim.One big motivation to take part in a fitness boot camp aside from the health benefits is the fact that you will age much more gracefully. Studies have found that individuals who engaged in strength training in their 30’s and beyond are generally healthier overall than the people that lead sedentary lifestyles.
It only takes about an hour everyday to invest in your future health, so there is no good excuse for not exercising.It is an absolute myth that when you reach the age of 70 you begin to lose the ability to fully care for yourself. Once you retire you can expect to reap the fruits of the hard labor you have put in. If you don’t take care of yourself and are wheelchair bound you won’t be able to fully enjoy your golden years.
These years will be sweeter if you and your spouse are able to dance the night way or strike out on a hike whenever you feel like it.These activities are much easier to take on at the age of seventy if you spent the time needed to get fit and stay fit in your earlier years. You should do all you can to gain muscle mass while you are in your thirties so you can lead the life of your dreams as you grow older. If you are looking for a way to just start your fitness plan a boot camp would be perfect. It is up to you to make the choice to lead a healthy lifestyle.
For ages, both men and women have constantly searched for improvements in their sex life. In today’s age, achieving a better sex life and a better lifestyle in general has translated to taking pills and expensive medication. People often forget that there are several natural ways that they can use to bring that much needed boost to their sex lives. These methods are far less invasive, and can often prove to be more effective with the minimal amount of side effects.
Penis augmentation is something that an increasing number of men are opting for nowadays. Whether it is going in for penile enlargement surgery, taking a course of penis enlarging medication, or spending time on special penis enhancement exercises, this is a path taken by many to bring about dramatic change in their sex lives.
What these people often tend to overlook is that they can make their penis healthier through much easier and comparatively harmless means. A number of things have an influence on penis health. Among these, the most important is the overall health and fitness of the human body. People who strive for good health and fitness automatically get a boost for their sex life as well. For men who want a healthier penis, the food they eat can make a large difference. Eating specific foods and keeping to a healthy and regular diet can enhance penis health without adversely affecting the body.
Foods that Increase Libido:
For quite some time, scientists all over the world have pondered about and researched the aphrodisiac like qualities of certain kind of foods. Many people have reported that certain foods increased their sexual appetite and enhanced their libido.
Oysters have been known to spice up sex for a long time. There is a mix of chemicals in oysters that is known to increase libido. Oysters are also laden with zinc that increases testosterone levels and augments sperm production.
Nuts like almonds can be taken right before sex to boost energy. With high-energy content, almonds also cause arousal due to their natural sweet scent.
Avocadoes are full of Folic acid, a chemical that speeds up metabolism and thereby supplies extra energy. They are also known to speed up the release of the male hormones.
Foods for Good Overall Health:
For people who are looking for a boost for their sex lives, it is important to maintain an overall routine that enables them to have all round good health and fitness. To make sure of that, one must maintain a healthy diet that comprises all essential nutrients. A healthy and fit body is the best way to achieve remarkable improvements in sex life.
Men who want to improve their penis health should follow a diet that includes lots of green vegetables, protein and a regulated amount of carbohydrates. A balanced diet ensures more energy, stamina and better circulation of blood, thereby adding to penis health and causing marked improvement in sex life.
Bottom line is, it is possible to achieve improvement in sexual health without the aid of expensive surgeries or subjecting the body to often risky pills and medication.
Injury recovery from a sports injury is more than just physical recovery. It also requires mental recovery work as well. Applying certain mental strategies to your recovery can help you achieve physical results faster and help you maintain a positive outlook.
Leading sports medicine professionals attribute a positive mental outlook towards achieving superior physical results when recovering from injuries. One way to create to achieve this is to use positive imagery in conjunction with physical therapy as well as on its own. How do you harness positive imagery?
It’s easier than you might think. By simply taking a few moments out of the day and imagining yourself meeting a physical therapy goal or a goal related to your sport can help you gather the mental courage needed to trudge forward with your recovery. The old adage, “If you see it, you can be it, ” applies to recovering from sports injuries, too.
An optimistic attitude will help you achieve your recovery goals faster than a sour attitude. Will there be tough times? Yes, especially if the injury was extensive. However, optimism can be a great source of recovery fuel—getting you on your feet faster.
Attend Your Therapy Sessions
This may seem like a no-brainer, but as you progress farther and farther into your recover, you may begin to feel stronger and resist attending therapy sessions because you think you are healed. Your physical therapist has a plan that you need to follow exactly if you do not want to risk re-injury. Even if you feel better, continue with your physical therapy until your therapist gives you a clean bill of health.
Injury recovery can seem like a slow painful process, but by attending your therapy sessions as scheduled and maintaining a positive attitude, you will get through the process faster and be physically and mentally stronger as a result.