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Health and Fitness – The Importance of Nutrition in Diet

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We need to be aware that we have an inherent genetic requirement for health and fitness that require us to eat right in a balanced way to create favorable physical well being. Without our diet consists of the right nutrient density with the least amount of toxins we will not achieve optimal health. However, since our enlightened state due in large part to the constant awareness and emphasis on health, we continue to feed out bodies the wrong foods and store up toxins like it were gold in Fort Knox.

When we do not eat right we are filling up on toxins that lead to the chronic diseases that make life miserable for us. When you stick to a nutritious diet you are actually reducing the risk of illnesses like cancer, heart problems, diabetes and stroke. When you eat nutritiously you help your body to maintain the right Body Mass Index, which is essential in helping to prevent diseases. Read this article to be better informed on the role of nutrition in diet that leads to health and fitness.

An overview of the right kind of nutrition in our diet to help us stay healthy and fit will help you better understand what you are expected to feed your body to stay on track. There are healthy food groups that join together to provide the human body with all the necessary ingredients required to provide the right nutrition. No one food group can provide us with everything we need to remain healthy and prevent diseases from attacking us.

The five main food groups are dairy, meat, poultry and fish, vegetables, fruits and cereals and pulses. Eating a healthy balanced diet that incorporates the 5 food groups on a daily basis will ensure a good supply of the essential minerals, vitamins and dietary fiber the body needs. Eating as many as 5 small meals a day is a far more healthy option to eating fewer but bigger meals. Small meals are easily digestible and the duration between meals will not allow acid build up. Larger meals are heavier and tend to bloat the stomach causing digestion and gastric problems. Always add fruit and vegetable servings to every meal and make sure you cover all the food groups. Go easy on the heavy stuff like meat and dairy products.

The right kind of nutrition in diet provides you with a wholesome and balanced diet, which in turn enhances health and fitness. … Read More

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How to Regain Muscle Fitness As We Age

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Baby Boomers often ask:

What can I do to re-gain the muscle fitness of my youth that I am now losing as I grow older?

There is a popular common day belief: “Regular aerobic exercise is all that you need to stay young.”  In reality an on-going effort in your exercise routine to build and maintain muscle tone is necessary to maintain a youthful body.   Weight training combined with aerobic exercise on a regular basis, along with a healthy diet will help you speed up your metabolism as you build more youthful muscle.   The end result is that you will maintain a healthy weight and achieve optimum health. 

The American College of Sports Medicine now recommends weight training for every adult.  The earlier you start weight training the more muscles you’ll keep as you grow older!  Building a home gym and choosing the right home fitness products for weight training will help you stay on track in achieving your fitness goals.  The key is to start at first with lighter weights and more repetitions to burn fat and tone up problem areas.  You can always work your way up to heavier weights to build more muscle mass, as you increase your work out time and this will help reduce the risk of injuries. 

For home use try lighter weights such as dumbbells, barbells and doorway chin-up bars which vary in price but are very affordable.  You can also add some additional fitness products to your home gym such as a weight bench, an incline board for weight training and an elliptical machine for your aerobic portion of your workout routine which will be non-stressful to your joints but heart healthy.

If your workout becomes too laborious or routine, I would encourage you to work-out a different set of muscles each day by setting up different stations in your home gym by using various fitness products and exercise equipment to give you more variety in your work-out routine.  Also working out with a friend or partner and playing some high energy music helps motivate and keeps you working out at longer intervals.

Your muscles are your primary calorie burners!   Keeping  your muscles active over the years by using effective weight training fitness products will not only reduce excess pounds but will help you regain that youthful muscular toned appearance as you grow older.… Read More

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Home Fitness Equipment Versus a Gym Membership

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The debate: should you pay for a membership to a gym? Or should you buy some home fitness equipment, instead? Although this may seem like a simple question, it is mostly just a question of money. Both gym memberships and home fitness equipment can be very expensive. If you have the money, definitely buy both. If you do not … here is a quick guide to help you decide which is best for you.

Benefits of a gym membership:

· Exercising around other people can be highly motivating – it may just motivate you stay on that treadmill for 10 minutes longer (even if it is just because you do not want to look foolish getting off too soon).

· Gyms often have classes that you can drop in on. Again, there are benefits to working out with other people. Also, many of these classes are just as fun as they are good for you. And you can make it a point to visit the same classes day after day – it is a good way to get you to the gym.

· Gyms have multiple types of equipment and weights – a lot more than you would be able to fit into your home. At a gym, you have a choice between the elliptical machine, a treadmill, a recumbent bike, a rowing machine, etc. There are also multiple weight machines for you to use – each one focusing on a different muscle.

· The equipment is kept up-to-date. Your gym might have some of the newest and greatest exercise equipment available.

· At a gym, you can hire a personal trainer (and sometimes you can even get one for free!). A personal trainer can help you decide what sort of workout is best for your body type and to accomplish the goals that you have in mind. Some gyms even have nutritionists on staff.

· Some gyms have swimming pools and saunas, etc.

Benefits of home fitness equipment:

· You do not have to pay monthly or yearly fees. Once you buy your home fitness equipment, you have few other costs associated with it.

· You can hop right out of bed to go use your home fitness equipment – you do not need to make sure that your hair looks all right, and you do not need to waste time and money driving to the gym.

· You can put in a movie or watch whatever TV you choose to when you are exercising at home.

· If you start to feel sick, hungry, thirsty, or need to go to the bathroom during the middle of a workout, you can stop right then without feeling embarrassed.

· You can exercise at any time you wish, night or day.

· Many types of home fitness equipment can be easily stored away when you are not using it, so you do not have to worry about sacrificing space in your house.

All in all, the choice is completely up to … Read More

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Gym Equipment Safety

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Working out at the gym is a great way to exercise and relieve stress. If gym equipment is not properly used though, you could be seriously injured. If you plan on using exercise equipment, consider following these safety tips during your workout.

# 1: Get to Know the Equipment. Make sure you know how a piece of exercise equipment works before using it. Read the written instructions or diagrams on the machinery, have a friend show you, or ask a trainer. Start initially with a lighter weight to get used to the motors used on the machine, then raise the weight as desired.

# 2: Check All Safety Attachments and Cables. These will vary depending on the machine you're using. On a treadmill, attach the emergency stop cord to your clothes. On machine weights, check to make sure the weight pin is completely inserted to secure the weight. Also look for any sign of damage to the cables that lift the weight. On free weights, make sure the weights are secure on the bar and will not fall off.

# 3: Use a Weightlifting Belt for Heavy Weights. When doing squats, powerlifting, or other heavy weightlifting, use a weightlifting belt to protect your lower back from injury. Even with a good posture, a sudden shift in weight or too many reps could put too much stress on your back. A weightlifting belt braces your back in these cases, protecting it from injury.

# 4: Use a Spotter When Weightlifting. If you are pushing your max weight or rep count, you should consider using a spotter. A spotter can help you lift the weight if you get stuck or injure yourself while lifting.

If You are Injured

If you follow the above safety steps but find yourself injured while using exercise machinery, you may be a victim of a gym equipment malfunction. You may entitled to compensation if someone is found to be legally responsible for your injuries. … Read More