Category: Health and Fitness

Crossfit Workout For Beginners

Being fit means being physically healthy with a sound mind and heart. Being healthy also makes you feel better and look better. And you can only achieve this if you exercise daily and eat good food. Doing exercise will control your weight. It will also help you combat health conditions and diseases. If you are fit, you will see that your mood improves. Doing exercise also boosts energy, promotes better sleep. Along with that, you can add the best testosterone boosters that are there in the market to improve the effectiveness of your workout sessions. If you are married, it will also improve sex life. Above all, being fit is fun!

Try the Next Level

However, exercise is just basic. If you want to really make it a sport because you are an athlete and want to develop your body fully, you must try Crossfit Workouts. This is a high-intensity type of workout program that constantly varies in functional movements. The good thing about Crossfit is that it works for anyone. You don’t have to be scared to start because there is a designed Crossfit workout for beginners like you.

The Crossfit Workout

You might even use the Crossfit program in your home if you have the materials. Its beginner-friendly yet a challenging workout for you. It will make you wet all over down to your feet. This program will inspire you and motivate you to be fit and healthy by these 5 beginner-friendly workouts. All you need to do is follow it every day so you will experience the fuller result.

Workout of the Day

The first Crossfit workout of the day is called Half Cindy. This takes 10 minutes as many reps/rounds as possible. Half Cindy is a combination of 5 pull-ups, 10 push-ups, and 15 air squats. If you can make it through for the first time, you can do some modifications and follow it all after your body has adjusted.

The second workout is Crossfit Total. This one focuses on lifting. A combination of 5 back squats, 3 overhead presses, and 3 deadlifts completes this workout. Lifting is a scary thing to do but you don’t have to be intimidated. You will not make it very successfully the first time, but you can do it by practicing slowly but surely.

The third one is called Helen. This is composed of three rounds for time. This consists of a 400-meter run, 21 American kettle ball swings, and 12 pull-ups. Take note that when you run, don’t run as fast you can for the first time. You will get yourself tired. Just run smoothly as long as you can. Endurance is important here so you need to finish running.

The fourth one is Wall Ball, Burpees. This is 21, 15, and 9 reps for time. Wall ball-burpees is a good combination in the worst possible way. It works on the legs and all shoulder muscles too. Be sure to use your hips to throw the ball as opposed to your shoulders.

The fifth workout is Sit-ups, Lunges. This takes 3 rounds, 3-minute rest as many reps/rounds as possible. This is a composition of 15 sit-ups and 15 lunges. This is an interval-style workout that demands you to push as hard as you can for three minutes. Sit-ups and Lunges help in cardiovascular and endurance.

The Benefits Of Exercise For Seniors

It’s been common knowledge for decades now that regular exercise, when paired with a responsible diet and a perfect UK waist trainer, is really the only way to assure long-term health and wellness. Exercise isn’t always fun at the moment but always leaves you feeling fantastic for the rest of the day. And if you can make it part of your normal routine, you’ll reap the rewards for the rest of your life. This is never more true than for seniors. The elderly can experience a massive improvement in the quality of life even by adding just a small amount of exercise and can also reverse some of the most upsetting characteristics often associated with older age.

Yet according to the AARP, fully 40% of all people between the ages of forty-five and sixty-four lead sedentary lifestyles. And for those above age sixty-four, it leaps to more than 60%. Some researchers think that may be due to people’s fears that they could more easily get hurt when exercising. But it doesn’t take very much to experience a wide range of benefits. Seniors who don’t regularly exercise should consider adding even a moderate amount of physical activity. It doesn’t have to be constant or strenuous, and if you feel pain or discomfort, you can stop at any time. But just a bit of daily exercise will help all over life, and perhaps in some unexpected ways.

Just a little bit of exercise can actually help seniors prevent many of the most common diseases often connected with the aging process, including heart disease, diabetes, stroke, and colon cancer. The National Institute of Aging has declared that exercise can basically keep you out of the hospital, and prolong your life significantly. This can also be seen in a healing capacity. Injuries naturally take longer to heal as you age, but keeping up a routine of consistent exercise can help you heal from wounds or injuries as much as 25% faster. That’s a huge difference.

Exercise can also help seniors improve their quality of life overall. Exercise slows down the speed of mental decline, staving off Alzheimer’s disease and dementia. Regular activity gets the blood flowing all over the body, and increases blood and oxygen flow to the brain, potentially even promoting new cell growth. If you want to keep your mental acuity late in life, bolster your chances by keeping active. Exercise has also been shown to improve a person’s outlook and general psychology, leading to a more positive view of the world. It can increase balancing skills, which will help you avoid those painful and potentially very dangerous broken hips or joint injuries. And exercise can even increase your overall life expectancy. According to studies by the Center for Disease Control, life expectancy was increased for anyone who exercised, even if the activity was only moderately strenuous.

The thing to really keep in mind is that it is never too late to start exercising. Don’t pin all your hopes on your Medigap health insurance to take care of you in your later years, not when your best bet for long-term physical, mental, and psychological wellness is yours to control. A little bit of exercise goes a long way, so start with a daily walk and see where it takes you.

Ways To Build Muscle And Lose Fat

Building muscle and losing fat at the same time is a difficult task but it can be accomplished. It requires taking into consideration the importance of eating right and exercising right. You need to lose fat in order to gain muscle. In fact, those who want to gain muscle mass are advised to eat calorie-dense foods as this ensures that you are able to gain excessive calories which you then burn off.

Only if you have enough fat to burn will you be able to gain muscle. Muscle building is an effective process only if you have calories to burn which acts as fuel for the workout. This article discusses how to build muscle and lose fat.

Building Muscle And Losing Fat

Eat Enough Protein

You need to eat enough protein to ensure that you are able to gain muscle. So what is the best protein powder? As you need at least 1.5 grams of protein per kilogram of body weight needs to be eaten to ensure that you are able to build muscles.

You need to eat complete proteins that are derived from nonvegetarian sources of protein such as meat, oysters, fish, eggs, and poultry. This ensures that you have plenty of protein in order to build muscles and lose fat. Gaining muscle mass is synonymous with the loss of fat.

Avoid Fried And Processed Food

You need to avoid fried and processed foods. This is because these foods are rich in empty calories and trans fat. Though these foods are satisfying and satiating, they will hamper you in your journey towards gaining muscle mass and losing fat at the same time. Avoiding such foods will ensure that you are able to gain muscle mass and lose fat at the same time.

Consume Adequate Calories

Consume enough calories so that you gain muscle mass, but not so many calories which results in your gaining fat. Use a calorie calculator to find out just how many calories you need. You must strike a balance between the calories you need and the calories you consume.

It is important to eat adequate calories but not to overload yourself by excessively eating calorie-dense foods. This ensures that you are able to gain muscle and at the same time, lose fat.

Design An Appropriate Training Program

You can develop an effective training program as this will ensure you are able to work out with heavyweights that will ensure muscle definition. You must also incorporate cardio training into your workout.

A right blend of cardiovascular exercises and strength training will ensure that you gain muscle and lose fat at the same time.

Follow A Proper Nutrition Plan

You need to eat plenty of green vegetables to get the right nutrients in order to build muscle and lose fat at the same time. You need to eat whole grain foods and ensure that you do not neglect the intake of fat.

You need to eat fat in sources such as olives and avocado. Certain fat-soluble vitamins help in muscle building so your intake of fat should be appropriate.

Fast Weight Loss Diets Dangerous Temptation – Is it true?

Fast weight loss is not a dream. There are many popular rapid weight loss diets which will really help you to reduce your excessive weight. You just have to know that many of them that can really harm your organs. The good news is that if you find the most appropriate fast weight loss diet that relays on healthy eating you can achieve your dreams. Such diet will really complete the task, because you will not be forced to consume just certain foods which will reduce the intake of calories and jeopardize your health. Check out below some useful advises which will help you to find the best fast diet suitable for your weight loss needs and health in general.

Your health is the most important thing for which you must care about. You have to make sure that your fast diet is really safe for you and will not put at risk your health. Make sure that your body gets enough vitamins, minerals, proteins and fiber. Otherwise you risk suffering some major disease and a lot of future problems. Many problems are faced through the consumption of the fat burners through the people. You can purchase the best fat burner supplements in the market today to have the right results. The checking of the supplements is done to have no side-effects on the body of the people. The checking of the ratings will offer more benefits to the people. 

Make sure that you have enough daily calories to execute your tasks and responsibilities. If you want to lose weight properly and without any obstacles, then you should not reduce your caloric intake. To be irresponsible and limit your calories is pointless. Find your minimum level of caloric intake and stick to it. Never try fasting for more than several days. It is really dangerous for your metabolism and will have reverse effect for you. Your body will slow down the weight loss process as a defensive measurement and you will not reach your goals that fast as you think.

Fruits and vegetables are very important in every weight loss diet. The fast diets do not make an exception. They are the main supplier of many important substances for your organism. It does not matter that you want to lose weight really quickly and you are ready to do anything, even starve for a week. Your body needs essential vitamins and minerals to function properly and fight against the surrounding threats.

So, make sure that your fast diets include fruits and vegetable, even in small quantities. Their role is really essential for your well-being.

Your fast weight loss diet should not include any kind of fats. That is the best way to reduce your weight with the speed of light. Your body needs fats in order to operate properly, but you have to avid them during your fast weight loss diet. The best diets will include only vegetarian food which is your best option for know. There are many “miracle products on the market which promise you fast weight loss, but their effect is very doubtful. Save your money for expensive pills which will lead you to nowhere and bet on only natural vegetarian food.

In Depth Review Of New Fatburner Called Citritherm

CitriTherm is a fat burner that has been brought to you by Evolution Slimming. There are a lot of fat burners on the market, so you may be wondering about what sets CitriTherm apart from its competition. CitriTherm has Sinetrol.

This is an ingredient that has been scientifically-tested and proven to help promote fat-burning . It can also help preserve lean muscle. This review will discuss how CitriTherm works in detail. It will also discuss whether CitriTherm is effective for helping people lose weight.

How Does CitriTherm Work And Its Benefits?

CitriTherm helps boost energy levels and burn fat. It inhibits an enzyme called phosphodiesterase 4, or PDE-4. This helps stimulate a process that is known as lipolysis. Proven weight loss reviews will guide the people on how to reduce the weight from the body. The breaking down of the fatty cells will offer the best results to the individuals. The correct and real information is offered to the people to have the desired reduction in the fat. 

It will also help stimulate the release of free fatty acids and glycerol. Not only does CitriTherm help break down and burn existing fat , but it can also help prevent fat from forming.

What Are The Ingredients Found In CitriTherm?

Sinetrol is the main ingredient that is found in CitriTherm. This is an ingredient that is derived from blood orange, grapefruit and orange.

In a scientific study in 2014 that involved over 95 participants, the results showed that people who took Sinetrol lost an average of 5.6 Kg more than people who took the placebo . They also lost 22 percent more body fat than those who took the placebo.

This was a double-blind, placebo-controlled study. Both groups in the study followed a normal diet and exercised for 30 minutes per day. The study lasted for 12 weeks. Guarana is another ingredient that is found inside of CitriTherm. It is a natural stimulant that has a caffeine-like ingredients helping you to get more energy.

Are There Any Side Effects Of CitriTherm?

CitriTherm does not cause any side effects for most people . You will be able to relax knowing that you can lose weight without causing any other health issues. All of the products that Evolution Slimming creates are made with high-quality ingredients.

Evolution Slimming€™s products are also produced in a facility that is approved by the Food And Drug Administration and the GMA.

However, if you are pregnant or breastfeeding, then you should not use this product because of the caffeine content.

How Can I Use CitriTherm To Help You Get The Best Results

You will need to take CitriTherm twice a day for the best results.

You will need to take CitriTherm once in the morning with your breakfast and once in the afternoon with your lunch. Make sure that you do not exceed the recommended dosage.

Is CitriTherm Recommended For People Who Want To Lose Weight?

CitriTherm is a highly-recommended supplement . This supplement is both safe and effective. That is why you should consider using it if you are trying to lose weight.

When CitriTherm is used along with a healthy diet and exercise program, it can help you get phenomenal results.

Where Can I Purchase CitriTherm?

CitriTherm is not available in online stores like eBay or Amazon. It is also not available in local stores like GNC, Walmart or Boots. You will need to visit the official Evolution Slimming website in order to purchase CitriTherm.

You can get a one month supply of CitriTherm for £39.99, or $60. However, you can potentially save a lot of money by buying CitriTherm in large quantities. All of the orders come with a 30 day money-back guarantee.

Start burning unwanted belly, butt and thigh fat FAST.

Fat Reduction Diet Plans For Women – What are they?

Losing weight seems to be a subject matter of almost regular attention, a wonderful diet plans for women is a fat burning plan that has normal meetings or maybe that offers one-on-one help from somebody in the application. Most people dont make the correct outcomes of a healthy weight reduction program in live performance with a routine. People upon diets usually have a mentality that says your exercise the main program is just more treatment. The fact is that exercises are the key for a long term achievement: getting the fat off along with keeping it off!

The actual centerpiece from the diet portion is lowered intake of unhealthy calories. If your aim is to shed a significant amount of weight, reducing your calorie consumption may be instead difficult on ones temperament and patience. Several dieters falls off the wagon on account of nothing more than simple hunger, often because your energy are reduced too significantly. A healthy weight reduction eating plan sets for sacrificing one pound per week. Shedding weight slowly is one of successful style of diet. A persons stomach adapts to a constant reduction of diet plan, shrinking to be able to slowly cater to your new diet regime. The reduction in the weight is effective with the fat burner for men. For women, the reduction in the weight is effective with the best fat burners. The shedding of the weight is slow for the benefits of the individual. The consumption of the diet is according to the plan through women. 

Reducing intake by calories not only offers an edge on your own healthy weight reduction plan, nevertheless produces beneficial metabolic changes, enhancing circulation, perspiring out toxins and providing you new located energy.

Healthy weight loss diet plans for women have a tendency to stick with their particular goal and get their target. The most fascinating note is the fact that people who persisted to exercise regularly, after hitting their target, kept the body weight off 12 months down the road in addition to automatically reduced their own caloric intake simply by 300-400 calories. Whilst regular exercise helps bring about natural pain alleviation by delivering mood-enhancing chemicals within your body that lower perception of ache, being overweight could takes its cost on the joint parts due to the excess poundage they must carry. A range of weight loss programs can be found everywhere yet a nutritionally-balanced diet regime, besides typical physical activity, is actually a proven solution to weight loss

Nothing at all could be more mistaken. Every woman is actually magnificent; each woman possesses mental forces, emotional capabilities, social power and natural powers merely waiting being tapped. While you heal your current past injuries, and recognize and reinforce the power by you, you have lay the foundation regarding permanent weight loss.

To adopt the well-tested exercise program this could instantly compliment your lifestyle. Remember, the success lies in simplexes, clarity, plus practicality. After that, you need to undertake your weight loss diet plans for women that works synergistically with your exercise plan to build for the foundation of the interior work youve done in order to adopt your personal electric power.

Essential Workout And Nootropic Supplements To Boost Muscle Building

Fitness and strength are crucial for healthy living. Many fitness freaks take lots of supplements and train hard to get a ripped and sculpted body. They form a connection with bodybuilding and focuses on getting muscle mass.  Proper nutrition with a nootropic supplement, training, and workout regimen is vital for gaining a bulkier body. It is not a cup of tea for every individual to gain muscle mass and shed the fat. It requires determination, intense training, and proper supplements to get a body like muscle builders.

The need for bodybuilding supplements

Proper nutrition is essential than extreme intense workouts. The body suffers a lot during the training period, and the healing of the muscle is also required. Taking the right muscle-boosting supplements leads to the avoidance of cannibalization of muscle. The right Supplements can transform the body from a catabolic state to an anabolic state.

Many people train very hard, but it gets difficult for muscle recovery in bodybuilders. The usage of supplements can train the body and also promote muscle recovery. However, many individuals do not know the right way and the right time to take the essential Supplements for bodybuilding.

Let’s discuss some supplements tips and procedures for getting a physique like bodybuilders.

Usage of whey protein

High-quality protein is essential for muscle gains. One should know the right time for taking protein supplements to gain faster results. The whey protein gets recommended to consume post-workout as it gets easily digested and absorbed in the body. It has an increased level of biological value that makes it very comfortable to consume. 

The professional bodybuilders recommend whey protein compared to the protein from food sources because the whey gets easily absorbed in the muscle and provides energetic anabolic results.

Creatine

The supplement is the choice of top athletes in the world. It produces ATP energy and gets used as a pre-workout supplement for boosting stamina. It increases energy levels and helps people to train intensely. This supplement supports improvement in strength and size, and it also promotes lean muscle mass.

Creatine is a nootropic supplement that aids in muscle mass and the cognitive functionality of the brain. Along with muscle growth, strength, and energy, it boosts the mental fitness and cognitive performance of an individual.

Glutamine

Glutamine has many health benefits. It is rich in amino acids that promote muscle cell recovery after an intense workout. It also promotes the growth hormone and immunity of an individual. One can take it in the morning with a whey protein shake. In taking it after the workout will boost up the recovery process of the body. 

If the muscles lack the supply of glutamine, they will feel tired and, it will be in a stressed condition. Intense workout sessions can lead to the depreciation of glutamine levels in the body up to 40%.

Nootropic supplements

New tropic supplements or termed as smart drugs as they boost up the brain cells. Taking it along with SARMs will promote muscle strength with brain strength. Many companies are selling SARMs supplements that are also rich in nootropic qualities. Some examples of the supplements that have benefits like SARMs are-

  • Cardarine
  • Andarine
  • Stenabolic
  • Ostarine
  • Testolone
  • Myostine

Usage of antioxidants

The body needs certain minerals and vitamin supplements to function well. Along with the usage of bodybuilding supplements, intake of multivitamin supplements leads to cellular development and the body’s performance. Vitamins like vitamin A, vitamin B, vitamin C, and E are widely known as antioxidants. 

  • Consumption of these vitamins can lead to an increase in immunity function of the body. 
  • Natural sources of vitamins and minerals are very healthy options in contrast to taking the supplements. Eating a diet full of green vegetables, fruits, and fiber-rich can benefit the body and overall system.
  • The tips and guidelines regarding supplement intake for bodybuilding must get combined with a proper workout schedule. Just depending on supplements for the bulkier muscle gains will not be fruitful. 
  • Performing muscle gain exercises with dumbbells and barbells can help in building muscle and strength in the beginners. 

Don’t stick up to the extreme intense workouts and start from the basics to get a sculpted look. The intake of this supplement is also beneficial. Slowly and gradually increase your workout intensity level to gain muscle mass and strength.

What Are The 7 Tips For Weight Loss Over Treadmills?

Working out is a favorite activity of physique lovers. Building a body and staying healthy by doing workouts and following diet charts is not an easy task. You require a lot of determination to perform such daring actions. Some individuals who find it difficult to carry out the workout outdoor can try exercising indoors. 

Yoga is a great option, but for a brisk workout, you need something very efficient. Being thankful for the developed technology, there exist treadmills. These devices have been found helpful in reducing people and providing a good posture and structure to their bodies. It affects your belly fat, makes legs look in shape and upper body fit. In this article, you will know more About the treadmills and how they can be useful for cutting down your body fat!

What is a treadmill?

Technology has modernized, and now it can be seen in the equipment that is being developed recently. Inventions such as treadmills have made human life easier and simpler. Now you can exercise at your home and look smarter and fitter. A treadmill is an electronic machine meant for running, walking, and climbing while you stay at your place.

 It has parts like deck, belt, and handle. These machines can be found at gyms and homes, and using these people can actively perform cardiac activities. However, too much usage of this treadmill can be harmful to the body if you are not used to the workout. One important thing to remember while purchasing a treadmill is to see if the belt has a shock absorber or not. Also, try to test the machine before you buy to be sure that the machine you are choosing is fit for you. 

How to lose weight using a treadmill?

It is said that working out over treadmills is comparatively easier than outdoor running and walking, which is not always true. It is easy until you increase the difficulty level in the machine. This is why the device comes with distinct functionalities; here are described some of the tips for losing weight over your treadmill. Let us see:

  • Performing high-intensity workout: doing the workout at higher speed levels will increase your muscular movement and affect the cardiac cycle. They are an effective way of burning fat over the treadmills as they cut off the body calories at a high rate.
  • Finding the body’s fat-burning zone: for weight, loss promotion tries to work out at the fat-burning zone of the body. For this, you can wear a heart rate monitor on your wrist and set the incline to 2 percent and then jog for a minute. You will notice the change in your breathing. 
  • Try to get out of any ruts: for this, you need to bring up the practice of exercising over treadmills regularly. In this manner, any risk of injury can be reduced. Also, you will get better at training your body with all kinds of workouts. 
  • Add inclination: adding inclination to your workout schedule will make you strong enough to maintain your heavy workout. Remember, do not increase incline too much. It ranges from 1-12 percent. 2 % is considered enough for training your body. 

Eight treadmill workouts to do over treadmills!

Customers who are buying treadmills for the first time should start their workout routine with the least minimum. It can be like warm-ups, workouts like slight walking and running. People who are used to this can use this machine to carry out brisk workouts and inclination activities. All of them have a pre-defined time limit. This limitation will avoid you from getting into pain post-exercise. 

There are also other benefits of using treadmills like improving endurance, controlling blood sugar, increasing HDL, improving memory and cognition, promoting healthy skin, and better sleep. It also helps in boosting the immune system of the body. Thus, you can conclude That treadmills are the best way to strengthen your training schedule. 

You can buy amazing treadmills online at the right price. There are vivid varieties of treadmills existing in the market that are bought according to the customers’ needs. Buying treadmills keeping some factors in mind will help you make better choices. Following this guide, you can easily reduce your weight and improve your body physique. 

The Warm Up & Cool Down For Your Fitness & Workouts

Are you aware of how important the warm up is in every training session? If not, watch this video as Craig Ballantyne shows you how to warm up for a strenuous activity. In this case, the 30 minute challenge.

Doing a proper warm up and cool down routine before you start working out is essential, especially as we age. The muscles are generally tight and not very limber or loose prior to lifting heavy weights. This means that the range of motion necessary to get a good rep rage is not maximized.

So when you exert force upon and put stress upon a muscle with heavy weight, it might tear, rip, pop or even break causing sustained injury. The idea is to loosen up the muscle and get it nice and warm so the range of motion can be fully explored while lifting heavy weight. Because you’re able to extend the normal range of motion, you exposed new muscle fibers to being torn during any exercise you engage in.

Now it is important to mention that a rigorous workout is no child’s play as not only you need to have your wits against you but also the interest and determination to give it the very best each day so as to achieve the target quickly but most importantly, you need to have a calm and peaceful mind for which practicing yoga through yoga burn reviews online is a must as that would become a double whammy in the game.

The more muscle fiber that gets broken down, the more build up there will be. That translates into more muscle growth, more healthy hormones released like testosterone and human growth hormone as well as a boost to your metabolism and fat loss. This simply means more muscle, less fat and you’ll looked ripped and shredded faster.

Now can you see why you need to warm up before you start pumping iron?

Have you tried Craig Ballantyne’s Bodyweight challenge where you’re going to do a certain number of sets? Doing everything in the shortest time means better results. When using body weight exercises it’s important to remember to warm up. In fact it’s possible to increase the chances of injury when doing body weight workout routines.

Why you ask?

Well it’s simply a matter of mindset. When you’re lifting many pounds of weight (especially free weights like barbells, dumbbells and kettlebells) you tend to concentrate on using proper form and body alignment. Your physiology is correct. You make sure you’re not extending your extremities in awkward positions and putting them into comprising situations. Namely, you’re concentration and awareness or zeroed in on the task at hand.

When we perform strictly body weight exercises, we tend to think that it’s okay if we don’t have correct posture or our feet are too far apart. We think it’s easy so we let our minds wander a bit. And bam it hits. We feel a twinge in a joint, a pulling of a muscle or a tear of a ligament.

That’s when injuries can set you back months in rehab. Not only will you have missed out on potential gains but it might take you another six months just to get back to where you were. This puts you a year behind, simply because you didn’t do the warm ups before your exercise routine.

In the case of the 30 minute challenge, you’ll be doing as much as you can within the 30 minute time frame. However, you can’t just jump into that routine without warming up.

Warming up also allows for the body to prepare for the work that’s ahead of it by circulating blood, releasing endorphin, carrying oxygen and nutrients to the proper cells and more.

The goal of this warmup routine is to prepare your body for the intense 30 minutes you’ll be doing. As you progress, you will realize that your fitness level increases because you’ll be increasing the number of repetitions you’re able to do in time.

Trust me you’ll love this warm up. But don’t forget to do the cool downs after your training sessions either.

All of the warm up exercises here will only make use of your bodyweight primarily. However, in the actual 30 minute challenge, you’ll be needing the bar for the rows, but that’s about it as far as equipment goes.

I suggest buying a few pieces of equipment for your home gym that you can use any time you’re in a pinch for workout time.

Start with a bodyweight warmup, the prisoner sumo squat. Your hands are up behind your head, your stance is wider than usual. This way, you push your hips a little bit more and you’ll be able to stretch your groin a little bit more. If you’re not too flexible, don’t get your feet so far wide because it’s going to be a lot stressful on your groin.

It all depends on how limber your lower body muscles are. Try doing one exercise slowly to see where your range of motion lies.

Follow up with offset pushups. This only has a slight variation with normal pushups wherein one hand is pushed farther forward than the other. Switch over and do the same number with the other hand forward. Trust me on this one, you’ll be worn out and exhausted when you’re done with these.

Next is the stickup. To do this, stand 6 inches against a wall, with your elbows, shoulder blades and wrists touching the wall as well as the back of your head. Slide your arms up as far as you can while keeping them in contact with the wall. Then slowly tuck them back in. If you have a poor posture, you’ll find this exercise to be challenging.

The more difficult it is, the more you must push through and complete it. You have to create your own barriers and have the mental toughness and awareness to move beyond them. Only you know what those are for you.

Move into the next exercise which is the cross-crawl. Starting with your hands raised, raise your knee in order to touch the opposite elbow. Do the same with the other leg and elbow.

I like to do this on a rebounder but that’s just me. The cross crawl is good for your lungs, heart and blood. It’s also an aerobic/cardiovascular exercise second to none.

Next is the reverse lunge where you step back with one leg and drop your hips. This stretches the front of your back leg nicely. You can do about 5 repetitions for each side. This will help extend and elongate your current range of motion.

This is the end of the warmup routine. What you need to do after this is rest for a minute and go over the routine again.

Do this entire routine at least 2 times if not 3 so that you can be able to get the maximum benefit from your workouts each day.

Warming up your body is important in order to avoid injuries, so don’t forget the warm up.

Masks to the Rescue- Keep Yourself Safe and Sound from Covid-19

In current times, it is important to keep yourself fit and healthy given that the three most important ingredients like food, air and water are replete with pollutants that we consume everyday as a result of which even healthy food does more harm than good for the entire body.

The corona virus has become an added headache in the past few months as the number of cases has shot up big time and the federal government has to ensure complete lockdown to contain it to a certain extent while now things are slowly coming back to normal as the citizens have learnt to live with it.

However, some people are becoming extremely careless in matters pertaining to health as they haven’t realized the seriousness of the situation, especially youngsters that feel that this is nothing more than a casual virus that would be gone too soon, which is why it becomes important to make them aware of the precautions that need to be taken.

Case Study

Health is the greatest wealth that mankind can have and its none more evident than now when Covid-19 is at its peak and people are either confined to their homes or have to wear masks when forcing to venture out with most of them being numbered as N95 or KN95.

The masks would cover up the face through the straps on either ends and be wrapped around the ears so that one can breathe and sneeze freely, which would otherwise be dangerous as the virus spreads through contact and through air that can get contaminated from the germs emanated through sneezing.

These masks are all numbered the same and can be found at every medical store in all countries, a practice that has become a norm ever since the pandemic broke out earlier this year around February and now, months later, the citizens are slowly coming to terms to live with it.

This case study of the masks’ importance had to be mentioned as certain people need to know what they are bargaining for and so we shall look at the significant points of N95 masks that need to be looked into.

Buying Guide

The face masks with N95 rating have been declared as the best ones by health experts due to their capacity in keeping the pollutants in the air at bay and allowing the wearer to breathe freely underneath it.

This prevents contamination, virus/bacteria and allergies from spreading onto the people wearing the masks but heart patients have been asked to use KN95 ones as it is difficult to inhale properly with these.

While N95 masks are perfect for adults, the same cannot be said for children as they don’t have a sizeable fit for the young kids and would make them vulnerable to the deadly virus.

If the mask is torn or becomes cracked after sometime, be sure to dispose it off and replace it with a new one immediately otherwise one can get afflicted easily in a short while given how quickly the virus spreads.