Physical Fitness – The Key to Good Mental Health and Wellness

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Physical Fitness And Mental Health go hand in hand.

Physical Fitness

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Physical fitness and mental health have been closely related. Greek sculptures and ancient paintings depict the bodies of athletes and warriors in top condition. Therefore, it is safe to assume that those people paid close attention to the way warriors and athletes behaved too.

“Mens Sana in Corpore Sano” (A healthy mind in a sound body), the Roman poet Juvenal wrote around 80 CE . A motto that has proven true  for generations since.

Lead an active lifestyle to improve your mental health.

Combine aerobic and anaerobic exercises to achieve top physical fitness. Additionally, train regularly for a minimum of three months to see best results.

Aerobic Exercises –

During aerobic exercise routines, the body satisfies its oxygen requirements.  Most resistance exercises, such as running and fast walking, cycling and skiing satisfy the organs and muscles  oxygenation needs. The results are improved cardiovascular function and fast calorie consumption.  Hence burning fat is relatively easy. To obtain the best results three sessions around 45 minutes each are required every week.

Anaerobic Exercises –

Anaerobic exercises increase strength and muscle mass.  Short and intensive in nature, these routines require  breaks between sets to allow the body to oxygenate. Most experts agree that two 45 minute exercise sessions per week will lead to the best results. Overworking the routines may cause more harm than benefits.

Muscle Recovery and Growth –

After every exercise series, a small break of up to 3 days  can be very beneficial by allowing muscle  recovery and cell growth. During these breaks, brisk walks or short jogging sessions will maintain blood circulation and organ recovery.

Finally. evaluate  your progress and increase or diminish the intensity of training to yield to the best physical fitness results.

Remember, to maintain good mental health, aim for top physical fitness.

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Cycling For Weight Loss

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Cycling For Weight Loss

Cycling for Weight Loss

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Cycling for weight loss is a great idea. Whether you choose to use a stationary bike, pull your bike out of the garage, go to a spin class or all of the above.. cycling can be a great way to lose weight. You’ll burn calories and shed inches while toning your lower body and even improving your posture.

Cycling for weight loss is smart. This fun and enjoyable exercise will tone your body and can burn about 400 calories per hour on average when riding at a moderate speed. Every 3500 calories burnt is about a pound lost so if you ride a little bit more than an hour a day, you can lose about a pound a week. And you can switch things up so that you won’t easily get bored with it.

Exercise Bike Riding

An exercise bike is a relatively inexpensive piece of exercise equipment. You can spend a lot of money on them, yes, but you can also buy a used model to have at home as well.

Most models have

varying degrees of tension and often have a panel to tell you about calories burned and distance traveled.

Cycling can be done in the gym, as well, and is often a great way to warm up before strength training. Starting a workout with 20 minutes on a stationary bike could be a good way to start each workout.

To avoid the potential boredom of stationary cycling for weight loss, listen to music, vary your routine, and consider watching television while riding (it can make time fly!).

Spin Classes

Spin classes are a popular way of cycling for weight loss benefits. They are a class that involves indoor interval cycling in a classroom format. Spin class bikes attempt to replicate outdoor cycling conditions with modified spin bikes.

Outdoor Bike Riding

Outdoor Bike Riding

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Riding a bike outdoors is a great exercise to lose weight and have fun at the same time.

Cycling is a great exercise for the entire family so why not get a bicycle and helmets for everyone and spend time out together riding some great bike paths.

You’ll all burn calories and enjoy the great outdoors together.

Cycling for weight loss is something you can do on a regular basis. The first few trips might result in soreness in your legs but it will get easier and you’ll benefit substantially.

 

Cycling for weight loss is a fun & enjoyable exercise. Try it now!

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Butt Exercises for Great Glutes

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Butt Exercises for Great Glutes

Butt Exercises

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Great glutes can be yours with some effort. Here are some great butt exercises to help you get the shapely “buns of steel” you’re hoping for..

Squats

Squats are butt exercises that do a great job of sculpting your rear end. When you do a squat you engage your sit muscles but don’t actually sit down. You can engage your muscles by doing reps of squats and also by slowing down every time you get ready to sit down throughout your day. Hold for five seconds before sitting and you’ll feel it in your behind.

For extra intensity, do squats with a resistance band in your hands and anchored under your feet or do squats while holding dumbbells, too. Another great squat exercise is to do jumping squats.

CyclingButt Exercises for Great Glutes

Riding a stationary bike, going to spin class, or riding your bike outdoors will all help you tone your butt. Exercises in the pool that involve pedaling motions will help as well.

Hiking

Hiking is great for your glutes because you’ll be walking up and down hilly terrain and working your butt. Exercises that are varied such as hiking, are much more effective than walking on even terrain.

Kick Boxing

Kick boxing is a high energy way of exercising butt muscles, legs, and your whole body, really. This is cardio with a kick! Kick boxing can be excellent as a weight loss method and for toning and strengthening.

Rebounding

Rebounders are mini trampolines and the jumping motion can do great things for reducing the size of and tightening your gluteus maximus.

Step Classes and Step Climber or Elliptical

Stepping up and down with a platform can be a fun class to take and stepping can do great things for your butt. Exercise that requires any sort of climbing can help you get your butt in great shape.

Taking the stairs is a great idea, too, as often as possible. If you work or live in a high rise building, try to avoid taking the elevator wherever possible. Instead of spending all your gym time on the treadmill, consider using the elliptical and stair climbers, too, as they’ll do great things for your lower body.

Bottom line..

In conclusion, if you want a shapely bottom, there are dozens of different exercises you can work into your routine to help you reach your goals. Don’t focus however on the leg exercises and butt exercises alone. Spot reducing doesn’t really work. Exercise your whole body and you will see a difference in how your butt looks.

Reach your best shape  with this group of great Butt Exercises.

 

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Inner Thigh Exercises for Healthier, Strong Legs

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Inner Thigh Exercises

Inner Thigh Exercises

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A lot of people, especially women, look for inner thigh exercises as it seems like that those inner thighs are an area that seems to take weight on easily. Here are some inner thigh exercises to add in to your exercise regimen.

1. Squeeze an exercise ball between your thighs. Remember the Suzanne Somers ThighMaster? It helped you with a contraption that you squeezed with thigh muscles. You can do this with a small stability ball. Do it sitting or lying down and you’ll exercise those thigh muscles. If you’re doing it lying down and do a back bridge / pelvic thrust and you’ll get even more benefits.Inner Thigh Exercises

2. Cycling. Cycling can be great for leg exercises and can help you tone your legs from top to bottom. If you do cycling exercises regularly, you will see fast results.

3. Strength training. Strength training can help you burn fat all over. Consider getting a consultation from a trainer for any weight lifting regimen so you can ensure that you learn to do the exercises correctly, minimising risk of injury.

4. Aerobics. Aerobics exercises and other cardio work does great for helping you burn calories and burn fat.

5. Pilates and Yoga. Both of these exercises help you build long and lean muscles. They don’t provide the same fat burning power as more robust cardio exercises but they definitely help. Leg lifts are a great Pilates exercise for your core and your legs.

6. Side lunges can help you focus on thighs. Slide one leg out while bending the knee for the other leg. Slowly return to a standing position. Do this a few times and then alternate.

Can You Spot Reduce?

Inner Thigh ExercisesSome women say they’d like to simply remove some of the fat from their upper inner thighs. Exercises help with your overall body and despite the fact that these exercises are good for you, spot reduction isn’t something you should focus too much effort on. Consequently,  an overall approach to cardio and strength training will give you better results.

Furthermore, as you lose weight, your muscles can be more well-defined with inner thigh exercises, resulting in toned legs rather than just thinner legs. Cardio and weight loss will help, too. Additionally, cutting calories and cardio will help you lose weight and burn fat all over. Therefore, don’t spend too much time focusing on just one area of your body because you think you need to target it alone. Your overall exercise efforts will pay off by helping you lose inches wherever there is excess fat.

In conclusion, follow these Inner Thigh Exercises regularly and you will look young, fit and trim.

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How To Tone Your Thighs for Great Looks

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How To Tone Your Thighs

How To Tone Your Thighs

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Want to know how to tone your thighs? Thighs are one of those areas of the body that seem to stubbornly hang onto excess unwanted mass. Here are some tips to help you tone up your thighs..

Count Your Steps

Are you walking regularly? Set a daily goal that is progressive so you can increase your walking. Take the stairs instead of the elevator, walk at your lunch hour, take the dog for a walk, etc. If you can walk daily for 30+ minutes you’ll soon see a difference in your thighs. It’s especially helpful if you can hike with mixed terrain, such as a bit of uphill walking and downhill walking, too.

Cycling

Take a spin class, buy a stationary bike, or ride your bike outdoors. This is a great leg toning exercise that will show up in your thighs.

Join A Gym

How To Tone Your ThighsJoin a gym and talk to a trainer who can set up an exercise regimen that focuses on areas you want to reduce. Any trainer will tell you it’s almost impossible to spot reduce but if there is an area that’s giving you a particularly hard time, chances are that a fitness trainer will have good ideas to change up your routine enough to jump start results.

As you get fitter and healthier, you will start to see a difference in stubborn places such as your thighs and belly. There are some great machines in a gym that help you use weights and resistance that will help you in your quest for finding ways to get fitter and for learning how to tone your thighs.

Stretching

Stretching exercises, such as Yoga and Pilates are both very helpful for those of you who want to know how to tone your thighs. And Yoga is easy to do just about anywhere. Yoga can help tone the body all over and improve your balance and stability, making you better able to succeed at your thigh toning efforts. Many people who take up Yoga comment that it’s also a great stress reliever.

Squats And Lunges

Squats and lunges are ideal for those wanting to know how to tone thighs. Do these exercises regularly.

Whichever exercises you choose to help you focus on things, don’t forget to track your progress. It’s not just the number on the bathroom scale that will tell you that you are doing a good job of getting in better shape; use a measuring tape, too, and see how many inches you are around the thighs. Measure weekly and you’ll start to see progress. Remember, just like it’s not only about the scale number, it’s also not only about inches lost, too. It’s also about toning and improving the shape of your thighs, too. It will happen if you keep at it and you’ll see great results with your overall shape.

Learning How To Tone Your Thighs will lead to increased fitness and better looks.

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Exercises To Lose Belly Fat – Helpful Ideas

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 Exercises to lose belly fat work, being obstinate however, will yield results faster.
Belly fat can be stubborn and difficult to get rid of. Many people who want to lose weight focus on their belly more than anything. Below you will find some effective exercises to lose belly fat.

Note: You need cardio. A lot of sit-ups, crunches, and other exercises to lose belly fat are good but they’ll often build up the muscle underneath the fat. Cardio, such as walking, running, cycling, swimming, and dancing in addition to the following exercises to lose belly fat can maximise the results.

Exercises to Lose Belly FatYou also need to eat well. If your eating undermines your exercises, you’ll find losing belly fat even more frustrating. Monounsaturated fats are a great addition to your diet (avocados, dark chocolate, olive oil, and some others) for helping you lose belly fat and you’ll want to eat fewer carbs and sugars and more proteins and vegetables. Limiting beer, wine, soda, and other calorie laden beverages will help, as well.

  • Squats – Squats can help you sculpt your lower body and can be done anywhere and without exercise equipment.
  • Cycling – Riding a bike is great for your lower body. You can also do air cycling to help you benefit from cycling while at home. It’s great for the lower belly.
  • Hula Hooping – Hula hooping is a great exercise to lose belly fat, especially in the obliques. Don’t worry if you keep dropping it, just keep practicing. You can find great hula hooping exercises on the Wii Fit gaming device, as well, that counts your revolutions without you having to have a hula hoop.
  • Resistance and Strength Training – Will help you burn fat all over. Resistance bands are inexpensive and you can start this with hand weights as well as using your own weight as resistance with push ups or chin ups.
  • Twists – Twisting exercises are great exercises to help you get rid of belly fat. They can be part of aerobics or Pilates or dancing.
  • Exercises to Lose Belly FatDancing – Dancing is a fun cardio workout that can burn fat all over, including in the mid section. And dancing doesn’t feel like exercise as much as it feels like fun so it’s great for people who don’t find it easy to become a gym bunny.
  • Yoga – There are a number of types of yoga to choose from and yoga exercises can help you strengthen your body and improve your flexibility all over. Yoga, in conjunction with cardio could do good things for sculpting your mid section.
  • Crunches – Good old fashion crunches can help build muscle so that as you lose belly fat you’ll have a better looking mid-section. There are various types of crunches that can target upper, lower, and oblique areas.
  • Sit Ups – Sit ups can also contribute to building muscles and strength in your mid-section.
  • Pilates – There are a variety of great Pilates exercises that can help you with losing belly fat. The one hundred, the warm-up Pilates exercise helps you build strength in your core. There are a number of other Pilates exercises that help you build long and lean muscles throughout your body. Pilates will help you increase your ability for endurance with exercises to lose belly fat. After just a handful of Pilates workouts, you’ll feel a difference.
  • Another Tip – Try to reduce stress in your life. Stress can cause a belly fat increase!

Exercises to Lose Belly Fat will work, but the secret is to maintain discipline.

Belly fat can be stubborn but don’t give up. The above list is not exhaustive but can give you some ideas of how you can get the body you dream of.

With hard work and persistence, stubborn belly fat will go away.

 

 

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