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Tuesday, 19 February 2019

RUN FOR HEALTHY HEART AND ADD YEARS TO LIFE :

People Having A Marathon                                                                                Running is the great way to stay in shape,pounding the pavement,treadmill provides tip-top healthy heart including many bodily benefits.
                         HOW TO START RUNNING :
According to study of cardiology that people who ran just only 30-60 minutes a week just a few minutes each day decreased the risk of cardiovascular death by 58% when compared to those who do not run at all.So there is no need to go out to run 30 miles a week in order to to help your heart.Whenever a seemingly fit runner has a cardiac event while running,it makes the news and strokes rumors that running is to blame.The fear of damaging a healthy heart or finding out too late about a previously undiscovered heart condition,can be enough to make a would be runner shy away from the sport,but what are the real odds of experiencing cardiac trouble while running.
While there is EVIDENCE TO SUGGEST  that your likelihood  of having a sudden cardiac arrest is higher while running,the overall likelihood of this happening is very small.Still make sure to pay attention to your body while running.If you feel shortness of breath or chest pain make sure to stop running and consult with doctor.
               HOW RUNNING PROVIDE STRONG HEART :
The exercises make the muscles stronger.When we exert,little tears from in our muscles and are then repaired during periods of rest with muscles coming back stronger than before,because your heart is a muscle,the same rule applies.Just like your other muscles,heart needs time to recover.According to experts,they recommend alternating hard runs with easier workouts in order to grow stronger,but heed this warning : without that rest EXCESSIVE ENDURANCE EXERCISE CAN ACTUALLY DAMAGE THE HEART.

Sunday, 10 February 2019

The Physical and Mental Benefits of Crawling :

Baby Wearing White Shirt Tied With Three BalloonsIf you want to get fit START CRAWLING.It makes for a superb co-ordinated workout that builds strength and it is easy to do,anyone can do it.
                                 The Reasons Why We Should Crawling :
There are several reasons for crawling,these are as following :-
1. BUILDS MENTAL SHARPNESS :- Crawling sends messages to the mind to balance body weight on either side as the weight shifts.Thus it brings about better mind body coordination.Moreover it challenges the neurological system.
2. WITHOUT EQUIPMENT :- It is a body weight based workout that challenges the body without using any equipment which can be done anywhere.
3. ENGAGES THE CORE :- Crawling engages the core and it is very safe.The spine is not stressed neither is the neck cervical.In order to stay upright like entire core unit.In doing so you can improve your alignment and also the shoulder and hip girdle.
4. GREAT FOR FLEXIBILITY AND TONING :- The primary movements bring all those forgotten muscles in to play.As you perform the crawling action,you can increase the range of motion at the joints and improve walking mechanics.
5. CRAWLING IS MULTI DIMENSIONAL ;- It involves multiple planes such as sideways,up and down,crosswise,as you are in a quadrupedal position with all four limbs touching the floor,it becomes anti-gravity as it pulls the body down in a different way.
               DIFFERENT TYPES OF CRAWLING :-
[a] GORILLA CRAWL :- To perform it start with the feet wider than the shoulder-width,bend and shift the weight on hands,then jump forwards.Place your hands forward and repeat.
[b] INCHWORM CRAWL :- To do it stretch out straight and get in to the plank position.Look upwards towards the ceiling and shuffle crawl forwards.
[c] BABY CRAWL :- This will have you make small moves with alternate hand and knee as you crawl.
[d] PANTHER OR LEOPARD CRAWL :- This is where you stealthily crawl just inches away from the ground in a stalking mode.
[e] BEAR CRAWL :- It is great for re-aligning the spine,the bear crawl involves moving forwards and backwards quickly with your derriere facing upwards like a bear.

Thursday, 7 February 2019

AMAZING HEALTH BENEFITS OF GRAPES :

Grape Fruits Grapes are one of the most nutritious foods containing carbohydrates,potassium,Vitamin A,C,iron,Vitamin B6,calcium,protein and magnesium.These tiny flavor packed fruits pack a giant punch.So regular using grapes might help in your overall body health.These are in bunches grow on vines,green purple,red,all shapes of round and delicious.
                            GRAPES AND ITS HEALTH BENEFITS :
                There are number of health benefits,some of these are as following :-
1. ENERGY BOOSTING FRUITS :- These fruits contain carbohydrates,particular cellulose,which is a NATURAL ENERGY BOOSTER.Pop a handful of grapes in your mouth and you will have instant energy.Due to the high fiber content in grapes they are slower to metabolize,giving longer lasting energy.
2. GRAPES PROVIDE HEALTHY HEART :- Grapes loaded with Antioxidants which are linked to a reduced risk of cardiovascular disease.Moreover it contains polyphenols which are also associated with decreased risk for cardiovascular disease.According to research study that grape polyphenols could reduce LDL[bad cholesterol],lower blood pressure,reduce inflammation,among other heart healthy benefits.It was concluded that a diet rich in fruits and vegetables,including grapes,can DECREASE THE RISK for cardiovascular disease.
3. HEALTHY DIGESTION :- Grapes contain fiber,that is why ,help the digestive system move along quite nicely.Fiber found in grapes is mostly made up of insoluble fiber that remains intact as it moves through your intestines to keep your bowels healthy.The water inside the grapes is also a key component that aids in healthy digestion.


Sunday, 27 January 2019

EXCITING HEALTH BENEFITS OF LENTILS :

Lentils on linen sackcloth                                                            LENTILS,nutty and earthy in flavor, a high nutritional property have become a tasty staple in die,which is low in calories,high in nutrition are the perfect legume to eat in summer as salads,crudite and crackers,spreads as an item on a vegetarian dinner plate.
Lentils have a number of health benefits,according to nutritionists,these are as following :-
1. HEART HEALTH :- Lentils as a high fiber foods with folate and magnesium,which are big contributors to heart health.Folate lowers homocysteine levels,a serious risk factor for heart disease and Magnesium improves blood flow,oxygen and nutrients throughout the body.Low levels of magnesium have been directly associated with heart disease,hence eating lentils will keep heart healthy.
2. LOWER CHOLESTEROL :- It helps to reduce blood cholesterol since it contains high levels of soluble fiber.Lowering cholesterol levels reduce the risk of heart disease and stroke keeping arteries clean.
3. WEIGHT LOSS :- Lentils include beneficial nutrients like protein,fiber,vitamins and minerals which are low in calories and contain virtually no fat.One cup of cooked lentils contains only about 230 calories,but still leaves feeling full and satisfied.
4. GOOD PROTEIN :- Lentils contain the third highest levels of protein.26%of lentils's calories are attributed to protein,which makes them a wonderful source of protein for vegetarians and vegans.
5. INCREASES ENERGY :- It increases steady,slow burning energy due to its complex carbohydrates and fiber.Lentils are also a good source of iron,which transports oxygen throughout the body and is key to energy production and metabolism.
6. STABILIZED BLOOD SUGAR :- Soluble fiber traps carbohydrates,slowing down digestion and stabilizing blood sugar levels.This can be especially helpful for those with diabetes,insulin resistance or hypoglycemia.
7. DIGESTIVE HEALTH :- Lentils have insoluble dietary fiber which helps to prevent constipation and other digestive disorders like irritable bowel syndrome and diverticulosis.

Tuesday, 22 January 2019

THE MOST EFFECTIVE EXERCISES FOR FLAT ABS :

Young people doing abs crunches lying on rubber carpet mats at gym. Millennial girls guys wearing sportswear and sneakers do stomach situp exercises indoors, side view. Wellbeing and wellness concept                                                                         The most popular symbol of fitness globally is a well defined set of abs.Everybody like to flaunt ripped six pack abs.So it is very important some important exercises that one can do to target the abs.Here are top five abs exercises for them who want six pack abs as follows :-
1. SIT-UPS :- For Sit Ups lie on back with knees bent and feet on floor,raise arms overhead and inhale.As you exhale,lift your trunk and reach for your feet with your hands.When the shoulder crosses over the hips,inhale and go to starting position.
2.SIDE PLANK :- To do Plank lie on your side with elbow directly under your shoulder,lift hips off the ground.Shoulder,knees,hips and ankles will be in a diagonal straight line.Neck aligned with spine.Maintain a Natural Breathing pattern throughout and maintain position till you can maintain proper form and alignment.Repeat on other side also.
3. PLANK :- Lie on floor belly down,raise your feet so you are on on your toes and arms to rest on elbows just below the shoulder and not ahead or behind.Hips,shoulder,knees and ankles should be aligned and head should be with your spine which look like a raised plank.Maintain a normal breathing pattern and hold this position as long as you can atleast 30 seconds and over time,increase the timing to 2 minutes.
4. HOLLOW ROCK :- To do this lie on your back with legs in front and arms overhead,lift shoulders off the ground till the lower part of shoulder blade is on the ground.Feet should be off the ground by about 6-8 inches.Rock back and forth with your pelvis as the fulcrum,as many reps as you can maintain form.
5. RUSSIAN TWISTS :- To do this exercise sit on your sit bones with your torso angled at 45 degree angle,knees are bent and at a 45 degree angle from the hip.Using a med ball,bottled water or any weighted object,tap the ground close to your hip with it and lift ,tap the other side.Hips,legs and trunk should remain rigid throughout the movement.Inhale as you tap the ground and exhale as you lift.

Sunday, 20 January 2019

HEALTH BENEFITS OF SESAME SEEDS,IT CAN HELP YOU TO BURN BELLY FAT :

Brown Seeds in a Bottle  Sesame Seeds [Til] have been used since ages because of its marvelous health benefits and medicinal properties.These are full of essential nutrients included fiber,protein,iron,vitamin,omega 3 and sesame seeds can help you to lose weight.
Person Holding Tape Measure                                                                                    Sesame seeds help to lose weight as well as it helps to promote healthy skin,hair,help detox balance the hormones,support heart health and can even help to cut that belly fat.The two unique compounds present in it are sesamin and sesamolin have been proven to lower cholesterol,prevent hypertension and promote weight loss.
                     THE IMPORTANT INGREDIENTS THAT USEFUL FOR WEIGHT LOSS :
1. RICH IN LIGNANS :-It helps burn fat by causing the body to release more fat-burning liver enzymes.These are also said to inhibit the formation and absorption of cholesterol and decrease fat metabolism.
2. HIGH FIBER :- Fiber keeps fuller for longer and thus stops from binge eating.It also helps in keeping blood sugar steady by making the sugar and fat enter bloodstream at a steady rate.This helps avoid the sudden crash that makes feel hungry.Having fiber rich foods is also beneficial because fiber helps to lose weight but along with maintaining the muscle mass.
3. RICH IN PROTEIN :- Protein is the first dietary change to lose weight.Sesame seeds are an excellent source of protein,that increases metabolism and curbs hunger.
4. LOW IN SODIUM :- As the sesame seeds low in sodium,it helps in regulating body fluids and prevent water retention in the body that makes up for water weight.
                                INCORPORATE SYSTEM OF SESAME SEEDS :
Sesame seeds can be added over backed veggies,salads,sandwiches,stir-fried veggies and smoothies.
      

Wednesday, 9 January 2019

IMMUNITY BOOSTING EXERCISES THAT FIGHT FOR COLD AND FLU :

Man Running at Marathon Event     During the Cold weather we all worry about immunity how to keep it up and to avoid the infamous Cold and Flu.So there is such a thing which can boost immunity and at the same time save from the hassle of suffering from cold and flu.
A number of studies conducted to find out the things that best boosted the body's ability to fend off illness,Exercising regularly secured the first position.Turns out being physically active and exercising regularly are the most important factors to reduce the number of days that suffer from Cold and Flu.
                                             EXERCISE FOR BOOSTING :
To reap the workout benefits for health,light aerobic activity like cycling and jogging should be done for about 30-60 minutes in a day which will increase the circulation of white blood cells and flu-fighting cells,according a study.This study shows that after 75 minutes of continuous exercise,a body spikes the cortisol level throwing immune system out of whack.That is why in this case less is really more.
                                             The circulation of the immunity boosting cells slow down to pre-workout levels three hours after completed workout.So it is important to do cardio,strength and weight training to maintain muscle mass and keep away those unwanted weight during the winter season.
Man Riding Bicycle on City Street