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Wednesday, 24 October 2018

Vitamins For Strong Bones and Joints :

elbow bones injury Dietary supplements may be confusing or expensive and news reports about their effectiveness often change frequently.      Studies have shown that vitamin D strengthens muscles and bones,regulates the function of different organs and helps fend off bone fractures and osteoporosis a medical condition in which bones become brittle and fragile from loss of tissue,typically as a result of hormonal changes or deficiency of calcium or vitamin D.
Vitamin D is vital in encouraging the absorption of calcium from the gut,which in turn facilitates bone mineralisation.It also helps reduce inflammation,improve mood and decrease the risk of heart disease.
Generally,vitamin D is absorbed directly through sunlight,but it is not good news for an ageing population.When people reach the age of 50,the skins ability to synthesise vitamin D drops significantly.Under the age of 30 take vitamin D to help bones and joints develop and stay strong.        Other important factors include a diet rich in protein,calcium and other vitamins and minerals many    of which can be obtained from fruit and vegetables and regular physical activity.Then there is the importance of a sensible approach to exercise.The appropriate exercises can help slow down the deterioration.If exercising is painful then stop.It may be worthwhile getting a personal trainer who can help to set a realistic exercise programme.Keep weight down as carrying less weight means less loading on joints.
Consider adding more protein to diet,with seafood white meat,beans,and eggs being among recommended sources.
Finally,make sure you get enough of the all important vitamin D.It is necessary to get your blood levels of vitamin D checked if you are in pain,are suffering from injury,if you have a poor diet or are obese.
For people of age 50 or above it is important to get enough sunlight because older bodies produce less vitamin D,but it does not mean you should get sunburned.Those people aged over 50 with who have less exposure to sunlight should take a daily vitamin D supplement of 2000IU.For adults under the age of 50 it should be the 1500 to 2000IU per day,and children and adolescents should take up to 1000IU a day.
However calcium is important for bone development and maintenance,that even milk in your coffee or orange juice fortified with calcium can help.

Thursday, 11 October 2018

The Duration Of Weight Loss.How Fast Should You Expect :

Weight loss. Green measuring tape on woman bodyAll fitness and nutrition experts agree that the right way to lose weight is to aim for a safe healthy rate of weight loss of one to one and half pounds per week.Short term weight loss is not healthy or sustainable over time.Regular exercise along with good eating habits is the most effective way to lose weight over the long term.It is the ideal way to ensure that the weight stays off.
Extreme diets or starvation may result in rapid weight loss,but it can be unsafe and is almost impossible to maintain for most people.When food intake restricted severely the body begins to adapt to this state of poor Nutrition by reducing its metabolic rate,potentially making it even more difficult to lose weight.This also happens when dieters engage in fasting or skipping meals.It is also possible to experience hunger pangs,bouts of Hypoglycemia,Mood Changes from overly stringent Dieting and Headaches.These health problems can result in binge eating and weight gain.Since a highly restrictive Diet is almost impossible to maintain for a long time,people who attempt to starve themselves thin often start to gain weight again when they stop Dieting and resume their former eating habits.
By following sensible eating habits and Portion Control,you can eat nutritious foods so that you take in as many calories as you need to maintain your health and well-being at your ideal weight.Very often weight loss occurs on its own simply when you start making better food choices,such as avoiding
[a] Sugar laden foods.
[b] Processed foods.
[c] Alcohol.
[d] High calories from fat,such as many fast foods.
[e] White bread and pasta.
Remember,when you do succumb to temptation keep the portion size small and add a bit more exercise to your daily workout.
You will be cutting back on calories by replacing some unwise food choices with healthy ones.If you add some moderate physical activity,you have the protect plan for losing weight without the need for special diet plans.It is important to follow healthy eating guidelines in general,even after you have lost the weight.It should include sufficient amounts of Protein,Vitamins and minerals with limited amounts of fats and sugar.

Wednesday, 3 October 2018

Upper body workouts to build a strong body without weights at home ::

Women ExercisingFor upper body perfection most of all often hop from one workout routine and supplement to the next,with nothing to show for it except some marginal gains.The workout that will get upper body strong and lean without weights to fork out savings on a gym.This workouts increase overall strength and decrease the risk of injury,create a more symmetrical build,also improve core strength for everyday functional fitness.
         Here are some of these exercise which are really work for upper body to build strong your body without weights :-
1. Diamond push-up for Chest and Triceps :- To perform it start in a push-up position,bring hands together to form a Diamond shape by chest over the diamond shape whilst keeping elbows tucked in tight then start push-ups.If you feel this too hard,drop on to knees and keep going.Repeat it 10-15 times.
2. Tricep Dips :- To perform it start by placing hands on to a bench or step behind you,extend legs out in front of you to make it harder or bring them in closer to make easier.Ensure that your lower back is close to the step or bench then lower your body down until shoulders are just past elbows and push back up.If you want make it harder,try elevating your feet.Repeat these exercises 2-3 days in week 15-20 repetitions,with the goal of making it harder when you can comfortably complete the allocated repetitions with good form and technique.
3. The Dirty Dozen for Chest and Shoulders :- Do 12 push-ups and then kneel up on to both knees and perform 12 shoulder presses.Start with hands by shoulders and press up above head.Then repeat completing 11 push-ups 11 shoulder presses and continue witout resting whilst reducing each set by 1 to finish at 0.At last complete 12 push-ups and 12 shoulder presses and then take rest.
4. Strength Band Pull-Ups :- Loop the strength band over a bar.Pull the band down and loop and loop over knee.Hold the bar just wider than shoulder width apart to start.Pull your chin up to the bar whilst squeezing shoulder blades down and together by repetitions of 8-10 times.
Last but not least,slow the repetitions down,increase the number of exercises back to back with little rest,increase the amount of repetitions on each exercise.