fitness works

benifits of just 15 minutes of exercise and how it is useful for in daily life style. by abbas consultant and personal trainer

 visit :www.fitnesskinggym.com  

You rush home from work to get a start on dinner, and then throw a load of clothes in the washer before heading out the door. You dash to the soccer field to fetch your son from practice, and your daughter from her dance class, before returning home to finish preparing dinner. After the family has eaten, there are dishes to clean and put away, laundry to finish, homework to help with, and bills to pay. You would be lucky to be able to find a moment to yourself, let alone find the time for a regular exercise routine.

But you also know how much better you feel after you get in a good workout. Even the busiest of schedules can surely afford you the time to give yourself 15 minutes of exercise every day. But is 15 minutes of exercise really beneficial? It is if you choose the right exercise.

15 minute exercise routines can be beneficial if the exercise you choose gets your heart rate up quickly, and you maintain that level for at least 15 minutes per workout. Exercises such as aerobics, power lifting, weight training, cardio-workouts, stair climbers, treadmills, and running are all good exercise choices to get your heart rate up quickly, and to a level that benefits your fitness and health.

The heart is a muscle and when you perform exercises that cause this important muscle to work harder, several things occur which are beneficial to the overall fitness and health of your body. As your heart works harder, larger amounts of blood and oxygen are forced through the heart and then through the veins that deliver blood to the rest of the body. The force and quantity of blood produced by an exercising heart keeps plaque particles (a byproduct of fat stored in the body) moving through the veins before they can congregate together and attach themselves to vein walls. A collection of this plaque on the walls of veins, blocks proper blood flow, and this leads to heart attacks and strokes.

As your heart works harder, your lungs will be working harder to provide the oxygen the heart needs through more respirations. Flooding the lungs with oxygen through breathing expands lungs so that they can hold more oxygen. When the body has more oxygen, it has the energy it needs to produce more of the hormones that help our bodies to function. Hormones help everything from internal organs such as the heart, lungs, kidneys, brain, and the nervous and immune systems to perform the tasks that keep us alive. These hormones are also responsible for creating and adding balance to our emotions. Exercise produces more of these hormones in the body and this is why we feel so good after exercising, even with just 15 minutes of exercise.

Finding the time in your schedule for daily exercise, even just 15 minutes of exercising, should be as important to you as the other things you do to keep yourself healthy. Just as important as eating balanced, nutritious meals, taking vitamins, seeing your doctor for annual health check-ups, reducing the stress in your life, developing an optimistic outlook on life, and getting enough of the rest your body needs to repair and maintain itself, all contribute to your overall health.

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abbas.

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Indoor Cycling is a group exercise class done on stationary bikes.  It

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Back trouble is the largest single cause of lost working days and up to 75% of the population will suffer from back problems at some time in their life. Most people suffering from back pain will recover completely within four weeks but one in every five hundred back sufferers becomes severely disabled. < ?xml:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" />

There are, essentially, three conditions which are most common though there are many more problems which are classified under the general heading of backache. The first is backache caused by problems with the spongy tissue situated between the vertebrae of the spinal column. These are the discs and they cushion the effects of sudden movement and enable the vertebrae to move without grating against one another.

If one of these discs moves out of its position within the vertebral column, the nerves can be compacted and that is where the pain comes from. This pain can be felt throughout the lower back, buttocks and even in the legs if the sciatic nerve is the one affected. Disc problems can be sured but may almost certainly require physiotherapy and, as many as 10 per cent of sufferers will need some kind of surgery.

Osteoarthritis is the second major cause of back pain and, whereas the

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www.fitnesskinggym.com

mobile: 9848276747

Our bodies are made up of over 75% water. We all know that without water, there is no life. In fact we can only live 3 days without it. However, water has been replaced in most diets by soft drinks and other sugar sweetened refreshments. However, water is a healthier and more necessary drink that leads to better health and longetivity.

Your personal need for water can vary due to exercise, temperature and weight.  Studies have shown that over 2/3

 hi there

www.fitnesskinggym.com

mobile: 9848276747

Our bodies are made up of over 75% water. We all know that without water, there is no life. In fact we can only live 3 days without it. However, water has been replaced in most diets by soft drinks and other sugar sweetened refreshments. However, water is a healthier and more necessary drink that leads to better health and longetivity.

Your personal need for water can vary due to exercise, temperature and weight.  Studies have shown that over 2/3

10 pointers for your health and fitness.  abbas (fitness consultant /personal trainer)

www.fitnesskinggym.com  mobile 9848276747

1. Better health is a result of life affirming habits that are repeated on a daily basis. The key to a healthy life is having healthy habits rather than unhealthy ones.

2. Our mind and emotions have a direct affect on our health. Therefore what we focus on and what we think about and how we deal with emotions are all important considerations when creating a healthy lifestyle.

3. Diet plays a key role in our overall health and our response to disease and infection. Therefore cultivating a sound diet is an important step to a healthy life.

4. Daily exercise, even in small amounts can make a profound positive effect on our health. Therefore cultivating some kind of exercise habit is important for long term well being.

5. Stress is a leading cause of disease and poor health. Developing a routine for handling stress and reducing it is an intregal part of better health.

6. Vitamins are a key component of positive health care and you should take some form of dietary supplement on a daily basis.

7. Healthy relationships create a healthy life. Cultivating, positive life enriching relationships are a key to physical and emotional well being.

8. Getting adequate and restful sleep on a nightly basis is a very important contributor to overall health. Therefore, cultivating good sleep habits is an important characteristic of longevitity.

9. A spiritual practice of some kind is conducive to health and longetivity.

10. The environment we live in plays a key role in determing our health and HAPPINESS.

  abbas hussain (personal trainer and fitness consultant)

                                     cell 9848276747

                                  www.fitnesskinggym.com

hi friends,

You've probably heard countless times how exercise is "good for you" but did you know that it can actually help you feel good, too? Getting the right amount of exercise can rev up your energy levels and even help you to feel better emotionally.

Experts recommend that adults get more than 60 minutes of moderate to vigorous physical activity each day. There are three components to a well-balanced exercise routine: aerobic exercise, strength training, and flexibility training.

Rewards and Benefits

Exercise benefits every part of the body, including the mind. Exercising causes the body to produce endorphins, chemicals that lead a person to feel peaceful and happy. Exercise can help some people sleep better. It can also help with mental health issues such as mild depression and self-esteem: If you feel strong and powerful, it can help you see yourself in a better light. Plus, exercise can give people a real sense of accomplishment and pride at having achieved a certain goal - like beating an old time in the 100-meter dash.

Exercising can help you look better, too. People who exercise burn calories and look more toned than those who don't. In fact, exercise is one of the most important parts of keeping your body at a healthy weight. When you exercise, you burn food calories as fuel. If a person eats more calories than he or she burns, the body stores them away as fat. Exercise can help burn these stored calories.

Exercising to maintain a healthy weight also decreases a person's risk of developing certain diseases, including type 2 diabetes and high blood pressure. These diseases, which used to be found mostly in adults, are becoming more common in teens.

Finally, it may not seem important now, but exercise can help a person age well. Women are especially prone to a condition called osteoporosis (a weakening of the bones) as they get older. Studies have found that weight-bearing exercise, like running or brisk walking, can help girls (and guys!) keep their bones strong.

Aerobic Exercise

Like other muscles, the heart likes a good workout. You can provide it with one in the form of aerobic exercise. Aerobic exercise is any type of exercise that gets the heart pumping and the muscles using oxygen (you'll notice your body using oxygen as you breathe faster). When you give your heart this kind of workout on a regular basis, your heart will get stronger and more efficient in delivering oxygen (in the form of oxygen-carrying blood cells) to all parts of your body.

In addition to being active every day, experts recommend that teens get at least three 20-minute sessions a week of vigorous activity. If you play team sports, you're probably doing more than that recommendation, which is great! Some team sports that give you a great aerobic workout are swimming, basketball, soccer, lacrosse, hockey, and rowing.

But if you don't play team sports, don't worry; there are plenty of ways to get aerobic exercise on your own or with friends. These include biking, running, swimming, dancing, in-line skating, cross-country skiing, hiking, and walking quickly. In fact, the types of exercise that you do on your own are easier to continue when you leave high school and go on to work or college, making it easier to stay fit later in life as well.

Strength Training

The heart isn't the only muscle to benefit from regular exercise - most of the other muscles in your body enjoy exercise, too. When you use your muscles and they become stronger, it allows you to be active for longer periods of time without getting worn out. Strong muscles are also a plus because they actually help protect you when you exercise by supporting your joints and helping to prevent injuries. Muscle also burns more energy when a person's at rest than fat does, so building your muscles will help you burn more calories and maintain a healthy weight.

Different types of exercise strengthen different muscle groups, for example:

• For arms, try rowing or cross-country skiing. Pull-ups and push-ups, those old gym class standbys, are also good for building arm muscles.
• For strong legs, try running, biking, or skating.
• For shapely abs, you can't beat rowing, bike riding, and crunches.

Flexibility Training

Strengthening the heart and other muscles isn't the only important goal of exercise. Exercise also helps the body stay flexible, meaning that your muscles and joints stretch and bend easily. People who are flexible can worry less about strained muscles and sprains. Flexibility can also help improve a person's sports performance. Some activities, like dance or martial arts, obviously require great flexibility, but increased flexibility can also help people perform better at other sports, such as soccer or lacrosse.

Sports and activities that encourage flexibility are easy to find. Many high schools have gymnastics programs. Martial arts like karate also help a person stay flexible. Ballet, pilates, and yoga are other good choices. Warming up for a workout and doing simple stretching exercises after your workout also help you develop flexibility.

What's Right for Me?

One of the biggest reasons people drop an exercise program is lack of interest: If what you're doing isn't fun, it's hard to keep it up. The good news is that there are tons of different sports and activities that you can try out to see which one inspires you.

When picking the right type of exercise for you it can help to consider your workout personality. For example, do you like to work out alone and on your own schedule (in which case solo sports like biking or snowboarding may be for you), or do you like the shared motivation and companionship that comes from being part of a team? You also need to factor in practical considerations, such as whether your chosen activity is affordable and accessible to you (activities like horse riding are harder for people who live in cities, for example) and how much time you can set aside for your sport.

Too Much of a Good Thing

Like all good things, it's possible to overdose on exercise. Although exercising is a great way to maintain a healthy weight, exercising too much to lose weight isn't healthy. The body needs enough calories to function properly. Remember that you're still growing and will continue to do so throughout your teen years. You'll need the energy to fuel the growth.

exercising too much in an effort to burn calories and lose weight can be a sign of an eating disorder. If you have any doubts about how much you should be exercising, talk with a school nurse or family doctor. And if you ever get the feeling that your exercise is in charge of you rather than the other way around, talk with your doctor, a parent, or another adult you trust.

Some girls who overexercise may stop getting their periods, a condition known as amenorrhea (pronounced: a-meh-nuh-ree-uh). Girls who regularly miss periods are less able to incorporate calcium into their bones, which can lead to the decreased bone density and increased risk of injury that goes with osteoporosis. The combination of amenorrhea, disordered eating, and osteoporosis is a condition called female athelete triad

Considering the benefits to the heart, muscles, joints, and mind, it's easy to see why exercise is wise. If you exercise now, keep it up as you become an adult (this is often the biggest exercise challenge for people as they get busy with college and careers). One of the great things about exercise is that it's never too late to start. And don't forget that even small things can count as exercise when you're starting out - like taking a short bike ride or raking leaves. Even walking your dog counts as part of your 60 minutes a day of exercise (and your vet will tell you that animals need workouts just like humans do, so if your family pooch is portly, he'll benefit from your dedication, too).

Always stay POSITIVE and NEVER GIVE UP!!

- Stay consistent, no matter what, things will ALWAYS come up and try to get in your way, but you just have to keep moving forward.  Even if it is only once or twice a week, just keep at it. Remember, slow and steady wins the race.

- Weight training will NOT make women bigger, it will make you tighter, firmer and smaller.

- You CANNOT spot reduce, working your abs or thighs over and over will NOT help you lose anymore fat in those areas.

- Your body NEEDS rest days, especially after weight training.  Give your body 2-3 days between body parts.  Weight training 5 or more days a week will not help you lose weight any faster, it might actually hurt your chances.  Do NOT over train, more is not always better.

- For best results from your cardio workouts, mix it up, by switching machines, exercises, distance, time and speed.  Interval training or sprints are also a great alternative and help burn more calories and fat.

- Focus on eating clean and healthy foods, such as:  low fat fish, lean meats, chicken, whole wheat foods, brown rice, vegetables, fruits, oatmeal.

- Eat 5-6 small meals, every 2-3 hours, this will speed up your metabolism and keep it going.

- With each meal eat a combinations of PROTEIN and carbs.

- MAKE SURE to eat something small and nutritious 45-60 minutes before your workout. Oatmeal or banana's are excellent choices.

- MAKE SURE to eat 30-60 minutes after workouts, especially meals high in protein and moderate in good carbs (whole wheat, veggies, oatmeal, brown rice).

- Drink a MINIMUM of Eight, 8oz. glasses of water EVERY day.

- Additional beverages you can include, diet soda (on occasion), unsweetened tea, crystal lite, black coffee  or black tea (limit to 1 cup a day).

- Limit your intake of  noodles pastas, breads (especially white), crackers, white rice, etc. Use carbs from 100% whole wheat and whole grains.

- Use FRESH fruits and vegetables as often as possible (rather then frozen or canned).

- Use 100% fruit jam to sweeten foods or drinks.

- Use low calorie NO ADDED sugar condiments, spices and fat free dressings to flavor food, USE SPARINGLY!!  (i.e. mustard, salsa, low sodium soy sauce, ketchup, lemon, limes, hot sauce, jam).


- You can eat an UNLIMITED amount of  GREEN vegetables throughout the day.

MAKE SURE to give yourself ONE cheat day or TWO cheat meals a week.  Eat good and work hard the rest of the week and use your cheat day as a reward.

*These statements are based upon research that I have done and by my own trial and error.   The fitness industry is relatively new and there are always new ideas, "studies", gadgets and schemes.  These tips are what I feel has worked best for me and for my clients.  Syed abbas hussain fitness expert. fitness king gym---

www.fitnesskinggym.com  call:9848276747.

* cheat meal : "Free Day," others call it a "Cheat Day." Whatever you call it, it's definitely a good idea to "relax" your diet once a week and eat something you really enjoy, provided that you do it in moderation.

If you try to be too strict all the time, then you are only setting yourself up for cravings and overeat (not to mention it