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Archive for the ‘exercise’ Category

Again about exercise. Not only it will maintain your weight, strengthen your heart, have better blood circulation, but also gives you relaxations, reduce the stress and give a nice sleep.

The amount of physical exercise that you exert during the day is one of the key ingredients to helping you get a good sleep at night.  The more active your body is during the day, the more likely you are to relax at night and fall asleep faster.

With regular exercise you’ll notice that your quality of sleep is improved and the transition between the cycles and phases of sleep will become smoother and more regular.  By keeping up your physical activity during the day, you may find it easier to deal with the stress and worries of your life.

Research and studies indicate that there is a direct correlation between how much we exercise and how we feel afterwards.

You should try and increase your physical activity during the day.  The goal here is to give your body enough stimulation during the day so that you aren’t full of energy at night.

Your body requires a certain amount of physical  activity in order to keep functioning in a healthy manner.  It is also important to note that you should
not be exercising three or four hours before you go to bed.

The ideal exercise time is in the late afternoon or early evening.  You want to make sure you expend your physical energy long before it is time for  your body to rest and ready itself for sleep.

You should attempt to exercise at least three or four times a week for a period of 30 minutes or so. You can include walking or something simple.  If
you prefer, you can include strenuous activities such as running as well.

The goal here is to increase your heart rate and strengthen the capacity of your lungs.  By adding a regular exercise activity to your daily schedule
will help you to improve your overall health and help you emotionally as well.

Along with running and walking there are several other physical activities that you can add to your daily life to increase your level of physical activity.  If you are battling not sleeping, you’ll find aerobic exercise to be the best.

Your goal with exercise is to increase the amount of oxygen that reaches your blood stream.  Overall, there are many types of aerobic exercise for you
to choose from.  The activities include running, biking, using a treadmill, dancing, and jumping rope.

There are some non aerobic exercises that you may find beneficial to help you solve your amnesia problem.

Yoga
Yoga is an exercise that has a stimulatory effect on your nervous system, especially the brain.  Yoga utilizes breathing techniques and yoga postures to
increase the blood circulation to the brain, promoting regular and restful sleeping patterns.  The regular practice of yoga will help you to relax as well
as relieve tension and stress.

Tai Chi
Tai Chi is an ancient art of breathing and movement that was developed by the Chinese monks.  The  movements involved are slow and precise, which is
ideal if you have joint pains or you are unable to participate in high aerobic exercises.  Research has shown that Tai Chi can help with insomnia by
promoting relaxation.

If you discover that you don’t have any time to exercise on a regular basis, you should try to sneak moments of activity into your schedule.
Whenever possible, you should take the stairs instead of the elevator, as little things like that will do wonders for your body.

You should also park your car around the corner and walk that extra block or two to get to your  destination.  As you may know, there are many small
things you can add to increase the activity in your life.  Your overall goal here is to have a healthy and well balanced life – with plenty of
sleep.

After rush and busy days for quie a long time … now I’m going to continue posting

Beauty is not just about good looking or something to with hair doing, body shaping … more than that beauty comes from health. Exercise is the one proven ways to give make you healthy, stong and beutiful! A diet will not be effective without exercise.

Anytime you exercise, you do so in order to try and maintain good health. You also know that you have to eat as well, so your body will have the energy it needs to exercise and maintain for the everyday tasks of life.  For making the best of your exercise, what you eat before and after you workout is very important.

No matter if you are going to be doing a cardio  workout or a resistance workout, you should always make it a point to eat a balanced mix of protein and carbohydrates.  What makes that determining percentage of carbs and protein you consume is whether or not you are doing cardio or resistance exercise and the intensity level that you plan to work at.

The ideal time for you to eat your pre workout meal is an hour before you start.  If you plan to work at a low intensity level, you should keep your preworkout meal down to 200 calories or so.  If you plan to exercise at a high level of intensity, you will probably need your meal to be between 4,000
and 5,000 calories.

Those of you who are doing a cardio session will need to consume a mix of 2/3 carbs and 1/3 protein. Doing so will give you longer sustained energy from the extra carbs with enough protein to keep your muscle from breaking down while you exercise.

For resistance exercise, you’ll need to eat a mix of 1/3 carbs and 2/3 protein, as this will help you get plenty of energy from the carbs to perform each set you do and the extra protein will help keep muscle breakdown to a minimum while you  exercise.

Eating after you exercise is just as important as your pre workout meal.  Anytime you exercise, whether its cardio or resistance, you deplete energy in the form of glycogen.  The brain and central nervous system rely on glycogen as their main source of fuel, so if you don’t replace it after
you exercise, your body will begin to break down muscle tissue into amino acids, and then convert them into usable fuel for the brain and the central nervous system.

Keep in mind that mostly during resistance exercise, you’ll break down muscle tissue by  creating micro tears.  What this means, is that after a workout, your muscles will instantly go into repair mode.  Protein is the key here for muscle repair, as you don’t want muscle breaking down even further to create fuel instead of lost glycogen.

Once you have finished a cardio session, you’ll need to consume mainly carbohydrates, preferably those with high fiber.  Rice, oatmeal, whole wheat pasta, and northern fruits are excellent sources. Also, try to consume 30 – 50 grams of there types of carbs after you exercise.  After your cardio workout, it is fine to eat within 5 – 10 minutes.

Once you’ve finished a resistance workout, you will need to consume a combination of carbs and protein.  Unlike cardio workouts, resistance
workouts will break down muscle tissue by creating micro tears.

You’ll need protein as this happens to build up and repair these tears so that the muscle can increase in size and strength.  The carbs will not only replace the lost muscle glycogen, but  will also help the protein get into muscle cells
so it can synthesize into structural protein, or the muscle itself.

After your resistance exercise, you should wait up to 30 minutes before you eat, so that you won’t take blood away from your muscles too fast.  The blood in your muscles will help the repair process by removing the metabolic waste products.