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How To Stay Fit When You Have Busy Schedule?

Contemporary in most of the countries has reduced individuals’ opportunities to expand energy, whether in moving from one place to another or at home. Peoples are so busy in their day-to-day activities. They don’t have enough time for exercise or spending time on their body. It is usually seen that most of the people avoid doing any physical activity or exertion in their daily life. They prefer elevator instead of stair case.

They prefer motorbike instead of walking. As a matter of fact, regular physical activity or exercise helps in preventing obesity, high blood pressure, heart disease, stroke, diabetes, some type of cancer, constipation, depression and other health threats. Moderate physical activity or exercise should be performed at least six days a week and at least 60 minutes per day. Doing even a little bit of exercise is much better than none at all.

The individual who devote only 10 minutes at a time to physical exercise may reap significant benefits, especially if the exercise is vigorous one. Walking is a simple but effective exercise that most of the persons enjoy. The different types of exercise deals with different problem.

Follow These points to stay fit when you have busy schedule:

Diet

Drink glass of plain water first thing in the morning. If you don’t have time for lemon water or curry leaves water, at least switch your normal cup of tea with green tea. It has antioxidants which are good for the body and also help burnt fat. Have some dates and a few nuts- almonds or walnuts mixed with seeds, such as sunflower, pumpkin or flax seeds. Don’t skip breakfast. If you don’t have time to have both fruit and protein in the morning you can have the fruit and nuts as a mid-morning snacks.

Fitness

Spend just 10-15 minutes on a workout to ensure overall fitness. Do a combination of cardiovascular exercise (skipping, spot jogging or jumps), with some squats, push-ups and abdominal curls and planks. You can do some weights to tone the arms. All this can be done at home. And for skincare clean, moisturise and apply a sunscreen and you are ready for the day. Try walking across the office to chat with colleagues, instead of sending an email.

Sleep More

Sufficient sleep helps the people to stay fit and active. Sufficient and sound sleep is necessary for keeping an individual away from fatigue or exertion. Proper sleep in a busy schedule helps the people to become more productive in work.

Shortened sleep cycle gives you more time and opportunity to graze and can also increase our appetites. That’s because there are lower levels of the satiety hormone, leptin, higher levels of the hunger hormone, ghrelin in people who are sleep deprived.

Use stairs instead of elevator

Skip the elevators in metro stations and lift in office. Take stairs while going to another platform in metro stations. Using stairs is one of the best exercises to stay fit in your busy schedule. It will help you to building your muscles and burning extra calories which you were taken in your meal. Using stairs help us to reduce cardio risk by more than 30%. It also helps to control weight. Seven minutes stairs climbing a day can halve the risk of heart attack over 10 years.

If you don’t have enough time for gym in your busy schedule you can do your daily household chores for keeping fit your body. You can go to the market without using any type of vehicles. You can also use bicycles and it helps in keeping you fit and fine.…

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Rules Of Fitness Development

Heart diseases, cancer, diabetes, COPD (Chronic Obstructive Pulmonary Disease), hypertension, kidney disease, obesity, arthritis, depression and injuries are the major health threats not only in India but all over the world. Particular lifestyles and rules of fitness can help in the particular disease or disorder. Some lifestyle changes improve fitness and quality of life and decrease the risk of many different disease or disorder. For example the three major causes of death all over the world are heart diseases, cancer and stroke.

Fitness Development

These are more likely to occur in people who have poor lifestyle especially taking a diet of high calories, not exercising regularly and smoking etc. After having appropriate information, people can take proper decisions and establish healthy habits.

To meet the challenges of day- to-day life everyone must keep himself physically fit. Physical fitness adds years to one’s life. While participating in fitness programme many benefits can be derived, the most important benefit of all is that individuals enjoy better quality of life./p

One can enjoy his life to its fullest potential. Many people think that physical fitness is required only for sports persons, but actually it is necessary of everyone to lead a healthy and better life.

Means of fitness Development

1. Standing Broad Jumps

A person standing behind the starting line with the feet parallel to each other. He is instructed to jump as farthest as possible by bending knees and swinging arms to take off for the broad jump in the forward direction.

2. Bent Knee Sit Ups

The person lie on back with knees bent, feet on the floor with heels not more than 12 inches from the buttocks. The angle of knees should be less than 90 degree. Thenhe put his/her hands on the back of the neck with fingers clasped and to place the elbow squarely on the mat or turf of floor. Then his feet are held by a companion to ascertain that the feet do not leave the surface and remain touching it. Then he tightens the abdominal muscles and to bring the head and elbows forward so as to curl up to touch the elbows to the knees. The entire above process constitutes one sit ups.

3. Push-ups

Push-ups are used to measure the arms strength and endurance. A standard push up begins with the hands and toes touching the floor, the body and legs in a straight line, feet slightly apart, the arms at shoulder width apart, extended and at right angles to the body. Keeping the back and knees straight, he lowers the body to a predetermined point, to touch some other object, or until there is a 90-degree angle at the elbows, then returns back to the starting position with the arms extended. This action is repeated.

4. Jogging

Jogging or running, if done for longer duration increases the efficiency of heart and also reduces extra amount of fat of our body. It is slightly more strenuous than walking. It is a simple aerobic activity which is very useful in maintaining good health and fitness. All our muscles along with circulatory, respiratory and nervous system get exercised through jogging.

5. Cycling

Cycling is also a very good exercise for the whole body which helps us to improve the aerobic capacity. It has to be done regularly for longer duration which also enables us to increasecardiovascular fitness along with the development of strength endurance.

These fitness rules help the peoples to reducing their obesity and increase their flexibility. It improves health and provides relaxation. Fitness helps in beautification of body and keeps the correct posture of body.…

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Some Myths and Truths About Exercise

Myth warming up is not must before fitness training

Truth:- warming up is usually performed to do an activity in most refined and efficient way. It is a short term activity and it is done prior to training. It helps the person to prepare physically, mentally and physiologically for any type of training. It is necessary to prepare those muscles which are involved in a specific training. If proper warming up is done, muscles become ready to respond efficiently. It is a process in which muscles are warmed up running, jogging and taking some free hand exercises prior the training. The preparation before training is called warming up.

Myth limbering down is must after fitness training

Truth:- cooling down/limbering down is also called warming down. To bring the body in normal state after any training called cooling down. Cooling down allows the body to transit gradually from exceptional state to resting or near resting state. In fact, cooling down is a necessary activity after training. It involves a specific procedure to bring the body to a normal position.

After any workout of training, we should not stop the movements of our body immediately. For appropriate cooling down we should perform jogging as well as walking. This will help in decreasing the body temperature and removing the waste products from the working muscles.

Myth rest and recovery is not necessary between exercise

Truth:- we are well aware of this fact that the body regenerates during rest and becomes better and stronger than before. So, the training programme should be made proper rest and interval between training activities.

Myth new exercises give the body pain, and then we leave exercise

Truth:-Adaptation is necessary for body. Adaptation is the process of long term adjustment to a specific stimulus. In fact adaptation refers to your body’s physiological response to training. When you do new exercises or load your body in a different way, your body reacts by increasing its ability to cope with that new load. It generally takes four to six weeks for your body to adapt a new exercise method.

Myth variety of exercise makes the person tired

Truth:- training is long term process and load and recovery can become boring for both trainer and trainee. So a successful trainer should plan variety into the training programme to maintain the interest and motivation of the trainee. Sometimes change and variety may be done by changing the nature of exercise, time of the day of the session, training group and the environment.

Myth too long interval between exercises makes the person active and energetic

Truth:- the exercises should be continuing in process. There should not be any long break. It should be regular phenomenon. In fact, there should not be a long period of inactivity. It has been observed that discontinuity of training reduce the interest and physiological capacities of the person. Along this, the interval between two training session should be maximum but not too long.

Myth anybody can do all type of exercises easily

Truth:- every person is different due to individual differences. Each person response to exercise or load will definitely vary. So a training programme should be modified to take individual differences into the following considerations:

• Large muscles heal slower than smaller muscles.
• Fast twitch muscles fibres recovers quicker than slow twitch muscles fibres.
• Women generally require more recovery time than man.
• Fast explosive movements require more recovery time than slow movements.

These are some myths and truths about exercises. There is lot of fitness thoughts, some are reliable and some are not. Through these myths and truths helps to keep you healthy, fit, injury free and on the way of achieving fitness goals.…

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