tag:blogger.com,1999:blog-1596875446424954632024-02-20T07:41:01.888+01:00TIMEFORHEALTHTIME FOR HEALTHhttp://www.blogger.com/profile/07628681545253795273noreply@blogger.comBlogger44125tag:blogger.com,1999:blog-159687544642495463.post-66317101306409506392018-07-06T23:19:00.001+02:002018-07-06T23:19:03.226+02:0010 Amazing Benefits of Running You Might Not Have Known<div dir="ltr" style="text-align: left;" trbidi="on">
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1.<b> Overall mental health.</b><br />
Runners are happy people. We’ve got that runner high going for us. Just don’t make us unhappy by canceling a race that we’ve trained months and months for. That’s one way to turn a runner’s smile upside down<br />
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2. <b>Strengthens your lungs.</b><br />
Runners have increased lung capacity from logging mile after mile. Those strong lungs come in handy if you ever find yourself on the other side of the race as a spectator. A runner’s WOOHOO! is loud and proud.<br />
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3.<b> Helps prevent high blood pressure.</b><br />
Your arteries expand and contract while running, helping to keep your arteries fit which in turn keeps your blood pressure in a normal range. That is until you find out that your favorite running shoe has been discontinued. Nothing is harder to replace than a beloved running shoe!<br />
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4. <b>Strengthens immune system.</b><br />
Regular running builds up your tolerance to germs which results in fewer minor illnesses. That is unless you are training for a marathon. Then you will be sick all the time.<br />
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5. <b>Weight control.</b><br />
Running burns mega-calories. However, it also makes you mega-hungry, especially if you are training for long distances. Unfortunately, running doesn’t give you a pass to eat all the food, all the time.<br />
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6.<b> Physically strong legs.</b><br />
Runner’s legs are a powerhouse. They move you from point A to B. They carry you up and down hills. They know how to put it into high gear at the track. They will also have a hard time fitting into skinny jeans when you are in the thick of marathon training.<br />
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7. <b>Relieves stress.</b><br />
Running boosts the brain’s serotonin levels which make you calmer and more relaxed. Who said you can’t run away from your problems.<br />
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8.<b> Increased bone density.</b><br />
Running stresses your bones. Essential minerals are sent to the bones when under stress, which makes them stronger. However, running does not make you unbreakable, and jumping, say, a 10-foot high fence is still a bad idea.<br />
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9. <b>Increased joint strength and stability.</b><br />
Running increases the strength of your ligaments and tendons. You’ll find your joints will be able to withstand more mileage and more uneven terrain. But that doesn’t mean you will never sprain your ankle again while trail running. It just may mean four weeks on crutches versus eight weeks if you didn’t run.<br />
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10. <b>Increased confidence.</b><br />
Once you start running, your confidence begins to grow. You’ll feel more in control of your life and your body. You will even begin to think you look good in spandex tights.</div>
TIME FOR HEALTHhttp://www.blogger.com/profile/07628681545253795273noreply@blogger.com0tag:blogger.com,1999:blog-159687544642495463.post-66464066754756420892018-07-02T20:31:00.002+02:002018-07-02T20:31:41.914+02:00Time for health presente en Eventoplus<div dir="ltr" style="text-align: left;" trbidi="on">
<img src="https://www.eventoplus.com/archivos/general/privado/eventoDays/kit18/sello_eventoDays2018.png" /><br />
Los próximos días 4 y 5 de Julio estaremos presentes en el Meeting Point del sector de Eventos: Evento Days. Se celebrará en IFEMA en el pabellón 2. Podrás encontrarnos en el Stand A69.-3<br />
Te daremos encantados toda la información que necesites sobre todos los servicios de bienestar que podemos facilitarte y todo lo que podemos hacer por ti, por tu empresa, tus empleados, tus clientes, tus invitados...<br />
Además podrás disfrutar de un masaje onvsite gratuito para que sepas de qué estamos hablando.<br />
Te esperamos!</div>
TIME FOR HEALTHhttp://www.blogger.com/profile/07628681545253795273noreply@blogger.com0tag:blogger.com,1999:blog-159687544642495463.post-60627953116962482812018-05-18T23:59:00.001+02:002018-05-18T23:59:40.497+02:00Health Benefits Of Fruits<div dir="ltr" style="text-align: left;" trbidi="on">
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Health Benefits Of Fruits</h2>
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<a href="http://onlinelibrary.wiley.com/doi/10.1111/bjhp.12021/abstract" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;">Eating</a> fruits and <a href="https://www.organicfacts.net/health-benefits/vegetable?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="vegetables">vegetables</a> may promote emotional well-being among healthy young adults. <a href="http://www.sciencedirect.com/science/article/pii/S1057740814000060" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;">Research</a> suggests that good mood may lead t a greater preference for healthy <a href="https://www.organicfacts.net/food.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="foods">foods</a> overindulgent foods.</div>
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Boost Energy</h3>
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When you eat fruits, your supply of energy increases in no time; this is one of the prime benefits of fruits that we can utilize in our busy schedules. This is the reason why athletes often eat fruit during and after exercising and why diets for pregnant mothers almost always involve fruits of some kind.</div>
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Heart Health</h3>
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Fruits like <a href="https://www.organicfacts.net/health-benefits/fruit/apricots.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="apricot">apricot</a>, apple, <a href="https://www.organicfacts.net/health-benefits/fruit/banana.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="banana">banana</a>, <a href="https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-cantaloupe.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="cantaloupe">cantaloupe</a>, berries, <a href="https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-grapefruit.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="grapefruit">grapefruit</a>, and orange are great for protecting your heart as they are rich in flavonoids, carotenoids, fiber, potassium, and <a href="https://www.organicfacts.net/health-benefits/minerals/health-benefits-of-magnesium.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="magnesium">magnesium</a>. Fruits also contain vitamins like <a href="https://www.organicfacts.net/health-benefits/vitamins/health-benefits-of-vitamin-a-or-retinol.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="vitamin A">vitamin A</a>, vitamin B6, vitamin C, vitamin E, vitamin K, and folate, all of which aid in regulating <a href="https://www.organicfacts.net/health-benefits/other/cooking-methods-cholesterol.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="cholesterol levels">cholesterol levels</a> and preventing heart diseases like stroke, <a href="https://www.organicfacts.net/home-remedies/atherosclerosis.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="atherosclerosis">atherosclerosis</a>, and heart attack.</div>
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Diabetes</h3>
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<a href="https://www.organicfacts.net/home-remedies/type-2-diabetes-symptoms-diet-cure.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="Type 2 diabetes">Type 2 diabetes</a> is a condition troubling a majority of people around the globe. While fruits are healthy for everyone, the ones with a greater carb content are not recommended for <a href="https://www.organicfacts.net/home-remedies/15-best-foods-for-diabetics.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="diabetics">diabetics</a>. Fruits like apple, <a href="https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-avocado.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="avocado">avocado</a>, cherry, banana, orange, peach, plum, etc., have a low glycemic index (GI) – less than 55, and they help in controlling the blood <a href="https://www.organicfacts.net/health-benefits/other/jaggery-and-sugar.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="sugar">sugar</a> levels. Also, processed and canned fruits are not healthy as they contain artificial sweeteners, so always eat fresh fruits to reap maximum benefits.</div>
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Cancer</h3>
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Vitamin-rich fruits are great for prevention and treatment of many types of cancer like liver cancer and <a href="https://www.organicfacts.net/home-remedies/home-remedies-for-breast-cancer.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="breast cancer">breast cancer</a>. These include <a href="https://www.organicfacts.net/health-benefits/fruit/soursop.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="soursop">soursop</a>, <a href="https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-goji-berry-or-wolfberry.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="goji berry">goji berry</a>, <a href="https://www.organicfacts.net/health-benefits/camu-camu.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="camu camu">camu camu</a> and citrus fruits like oranges, tangerines, etc., When consumed regularly, fruits have the ability to show hepatoprotective properties which help in driving away cancer.</div>
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Blood Pressure</h3>
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Potassium-rich fruits like banana, apple, melons, plums, <a href="https://www.organicfacts.net/health-benefits/fruit/pears.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="pear">pear</a>, apricots, and <a href="https://www.organicfacts.net/health-benefits/fruit/mango.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="mango">mango</a> help in lowering hypertension. This mineral has been connected to regulating blood pressure owing to its vasodilating properties.</div>
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Kidney Stones</h3>
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Fruits are rich in vitamin C, which helps in treating kidney stones. Citrus fruits like oranges and <a href="https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-lemon.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="lemons">lemons</a> are great for reducing your chances of suffering from kidney stones. Also, fruits are low in sodium, which is great news for people suffering from the painful condition.</div>
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Bone Health</h3>
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Fruits like grapefruit and orange are rich in <a href="https://www.organicfacts.net/health-benefits/minerals/calcium.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="calcium">calcium</a> and <a href="https://www.organicfacts.net/vitamin-k.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="vitamin K">vitamin K</a>, both of which aid in maintaining healthy bones and also help improve the bone mineral density.</div>
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Prevent Diseases</h3>
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The combination of powerful flavonoids, antioxidants, minerals, vitamins, phytochemicals and the countless micro- and macronutrients make fruits very advantageous for your health. The daily consumption of fresh fruits lowers the risk of strokes, high blood pressure, indigestion, cancer, heart disease, diabetes and other chronic diseases. Some fruits like bananas contain vital chemicals such as potassium, which helps prevent strokes, high blood pressure, and <a href="https://www.organicfacts.net/home-remedies/home-remedies-for-anxiety.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="anxiety">anxiety</a>. Fruit consumption basically eliminates vitamin and mineral deficiencies and their associated symptoms. Fruits also have high quantities of water and fiber in them, which helps keep your digestive tract clean and your weight under control.</div>
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Aid in Digestion</h3>
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Fibrous fruits aid the <a href="https://www.organicfacts.net/home-remedies/20-tips-to-improve-digestive-health.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="digestion">digestion</a> <a href="https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;">process in the</a> body. The fruit skins are rich in dietary fiber, which is a major contributing factor in proper digestion and the excretion process of your body, while simultaneously keeping you safe from problems like gastritis and constipation. However, in some cases, the skin is thick, like in lemons, bananas, melons, and oranges, and cannot be consumed by humans. In those cases, the edible part of the flesh within the skin has plenty of fiber as well.</div>
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The fiber content in fruit not only has a brilliant laxative effect but also makes you feel full by adding bulk nutrition to the diet. Fibrous fruits also benefit conditions like heart diseases by reducing hyperlipidemia and hypertension, diabetes mellitus and obesity. Owing to this fibrous composition, fruits also have anti-carcinogenic properties and are known to prevent <a href="https://www.organicfacts.net/home-remedies/colon-cancer.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="colon cancer">colon cancer</a> and fight bowel irregularity disorders.</div>
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Weight Loss</h3>
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Once you start including a significant amount of fruits in your normal diet, you will begin to see that your weight is being controlled and your health is improving. However, fruits alone cannot reduce your weight. You also need to <a href="https://www.organicfacts.net/health-benefits/other/health-benefits-of-exercise.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="exercise">exercise</a> regularly.</div>
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Many surveys done in America showed effective weight reduction after fruits were included in the family’s diet. A person who habitually eats fruits will be less inclined to have snacks and junk foods between meals that hardly have any nutritional value. Also, fruits are composed of 90-95% water; therefore it has a powerful diuretic effect on your body, thereby flushing out the nitrogenous wastes and unwanted toxins from the body.</div>
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One example of this is <a href="https://www.organicfacts.net/health-benefits/fruit/lychee.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="Lychee">Lychee</a>, a fruit that is a great laxative with a negligible amount of calories, and no saturated fats or cholesterol. It also helps to cut down excess body weight. Except for a few fruits like coconuts, avocados, and olives, fruits are usually fat-free.</div>
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Skin Care</h3>
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Fruits keep your skin supple and hydrated, and nourish it with essential vitamins, minerals, and antioxidants; thereby retaining your radiant skin for a long period of time. In fact, if you are tired of using the commercial anti-pimple creams, just try including fruits like berries, apples, or bananas into your daily diet and see the acne disappear quite quickly. Acne is one of the most irritating skin disorders that can affect people of any age. With a good amount of fruit in your diet, you can naturally curb this problem rather than opting for expensive dermatological creams. Acne mostly occurs from skin infections and dermatological issues, but there are other reasons for such eruptions as well. Apples are the best option for treating acne; eat the skin of the apple, which has a high level of pectin that helps control constipation, which can be a trigger for acne. Bananas also help to alleviate acne, as it is high in fiber that again relieves constipation. Berries have excellent cleansing properties and keep you protected from skin disorders. If you eat <a href="https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-grapes.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="grapes">grapes</a> during the day, it helps to cleanse your skin and body. <a href="https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-papaya.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="Papayas">Papayas</a> rejuvenate your skin and repair minor damage that you may not even notice, lemon juice slowly eliminates the signs and scars from acne spots.</div>
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Apart from including fruits in your diet, try to watch your other food habits as well. Reduce caffeine consumption since it increases certain hormones in your body and thus increases acne. Cut down on red <a href="https://www.organicfacts.net/health-benefits/animal-product/meat.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="meat">meat</a> and dairy intake as well, since they aggravate your hormonal generation, resulting in acne. You should also keep your skin clean by frequently washing with herbal soap or mild face wash.</div>
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<span style="box-sizing: border-box; font-weight: bolder;">Healthy Hair</span></h3>
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Just as fruits enhance the radiance of your skin, they also contribute <a href="http://www.black-hair-growth.info/eat-fruit-and-veggies-for-healthy-hair.html" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;">greatly</a> to healthy, long hair. Vitamin A brings luster to your hair and also softens its texture. If you have fruits on an empty stomach, it will prevent <a href="https://www.organicfacts.net/hair-loss.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="hair loss">hair loss</a> and premature greying. Citrus fruits are excellent hair stimulants. The vitamin C content in citrus fruits also prevents hair loss and keeps your hair shiny and healthy. Fruits like <a href="https://www.organicfacts.net/kiwi.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="kiwis">kiwis</a>, strawberries, and pineapple are also known for aiding hair growth. Fruits even ensure healthy hair growth and keep your locks lustrous and soft.</div>
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The benefits of fruit for your hair health can also be enjoyed through hair masks. Melon and banana hair masks are recommended by many beauty professionals for hair care at home. You can also make a paste of lemon juice and <a href="https://www.organicfacts.net/health-benefits/herbs-and-spices/health-benefits-of-aloe-vera.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="aloe vera">aloe vera</a> and apply it generously to your hair. Keep the paste on for approximately 45 minutes and then thoroughly wash your hair with mild shampoo. These packs not only improve hair quality but also eliminate scalp disorders like dandruff and itching. Avocado has an impressive amount of <a href="https://www.organicfacts.net/vitamin-e-tocopherol.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="vitamin E">vitamin E</a>, which is widely known to be very good for hair. Avocado hair masks strengthen hair and delay premature graying of your hair. Coconuts are also very good for healthy hair growth. <a href="https://www.organicfacts.net/health-benefits/oils/health-benefits-of-coconut-oil.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" style="background-color: transparent; box-sizing: border-box; color: #0047ab; text-decoration-line: none; touch-action: manipulation; transition: all 0.2s;" title="Coconut oil">Coconut oil</a> is used extensively throughout the tropical world for hair care.</div>
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TIME FOR HEALTHhttp://www.blogger.com/profile/07628681545253795273noreply@blogger.com0tag:blogger.com,1999:blog-159687544642495463.post-41805356061743900232018-05-04T20:04:00.002+02:002018-05-04T20:07:08.651+02:00BENEFITS OF CHIN UPS<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-size: x-large;">BENEFITS OF CHIN UPS</span></div>
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One of the benefits of chin-ups is this exercise's ability to strengthen a significant number of muscles with each rep. Although some strength-training exercises involve just a short list of muscles, chin-ups use more than a dozen muscles. This exercise targets the latissimus dorsi muscles of your back, but also involves a number of muscles in your arms, shoulders and chest, including your posterior deltoids, triceps, biceps and lower and middle trapezius.</div>
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Strong muscles aren't beneficial just for athletes. You can benefit from strong lats, shoulders and arms during a nearly endless list of everyday activities. Strong lats, for example, help you lift yourself up out of your chair with ease. Strength in your biceps and triceps muscles helps you perform such repeated movements as lifting a bag of groceries or a backpack and pushing a door shut, respectively.</div>
</section><section class="subsection article__section__step article_module_section" style="background-color: white; font-family: sourcesansproregular, arial, sans-serif; font-size: 16px;"><h2 class="header" style="background: 0px 0px; border: 0px; font-family: SourceSansProBold, Arial, sans-serif; font-size: 16px; font-stretch: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; line-height: 2; margin: 0px 0px 8px; outline: 0px; padding: 0px; position: relative; vertical-align: baseline; width: 623px;">
<span class="section-headline" style="background: 0px 0px; border: 0px; color: red; font-stretch: normal; font-variant-east-asian: normal; font-variant-numeric: normal; line-height: 2; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Help for Creaky Joints</span></h2>
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Strength-training exercises such as chin-ups offer several benefits that you might not consider as you perform each rep. Strength training protects your body from injury, improves your stamina and elevates your basal metabolic rate. Performing chin-ups can elevate your mood, clear your mind of the day's stresses and, as you build a stronger body, lead to greater self-confidence. As you age, strength training can provide relief from the symptoms of osteoporosis and arthritis.</div>
</section><section class="subsection article__section__step article_module_section" style="background-color: white; font-family: sourcesansproregular, arial, sans-serif; font-size: 16px;"><h2 class="header" style="background: 0px 0px; border: 0px; font-family: SourceSansProBold, Arial, sans-serif; font-size: 16px; font-stretch: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; line-height: 2; margin: 0px 0px 8px; outline: 0px; padding: 0px; position: relative; vertical-align: baseline; width: 623px;">
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A significant benefit of the chin-up exercise is its versatility. When you're new to this workout, it's often difficult to successfully perform even a single rep. Instead of getting discouraged, however, you can modify the exercise to increase its ease by having a partner hold your lower body and lightly assist you. As you get comfortable with the exercise, it's easy to increase its challenge by holding a weight between your ankles. Chin-ups are beneficial because of their convenience; with minimal equipment, they provide a challenging workout to several muscles.</div>
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TIME FOR HEALTHhttp://www.blogger.com/profile/07628681545253795273noreply@blogger.com0tag:blogger.com,1999:blog-159687544642495463.post-26608604974891008682018-04-21T00:04:00.001+02:002018-04-21T00:04:27.228+02:00Benefits of YOGA<div dir="ltr" style="text-align: left;" trbidi="on">
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1. Improves your flexibility</h3>
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Improved <a href="https://www.yogajournal.com/category/poses/yoga-by-benefit/flexibility/" style="-webkit-tap-highlight-color: transparent; background-color: transparent; background-image: linear-gradient(transparent 49%, rgb(1, 151, 240) 50%); background-position: 0px 90%; background-repeat: repeat-x; background-size: 1px 2px; box-sizing: border-box; color: #0197f0; line-height: 1.6em; outline: 0px; text-decoration-line: none; text-shadow: rgb(255, 255, 255) -2px 0px, rgb(255, 255, 255) -1px 0px, rgb(255, 255, 255) 1px 0px, rgb(255, 255, 255) 2px 0px; transition: all 0.25s ease;">flexibility</a> is one of the first and most obvious benefits of yoga. During your first class, you probably won't be able to touch your toes, never mind do a backbend. But if you stick with it, you'll notice a gradual loosening, and eventually, seemingly impossible poses will become possible. You'll also probably notice that aches and pains start to disappear. That's no coincidence. Tight hips can strain the knee joint due to improper alignment of the thigh and shinbones. Tight <a href="http://www.yogajournal.com/category/poses/anatomy/hamstrings/" style="-webkit-tap-highlight-color: transparent; background-color: transparent; background-image: linear-gradient(transparent 49%, rgb(1, 151, 240) 50%); background-position: 0px 90%; background-repeat: repeat-x; background-size: 1px 2px; box-sizing: border-box; color: #0197f0; line-height: 1.6em; outline: 0px; text-decoration-line: none; text-shadow: rgb(255, 255, 255) -2px 0px, rgb(255, 255, 255) -1px 0px, rgb(255, 255, 255) 1px 0px, rgb(255, 255, 255) 2px 0px; transition: all 0.25s ease;">hamstrings</a>can lead to a flattening of the lumbar spine, which can cause back pain. And inflexibility in muscles and connective tissue, such as fascia and ligaments, can cause poor posture.</div>
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2. Builds muscle strength</h3>
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Strong muscles do more than look good. They also protect us from conditions like arthritis and <a href="http://www.yogajournal.com/category/poses/yoga-by-benefit/back-pain/" style="-webkit-tap-highlight-color: transparent; background-color: transparent; background-image: linear-gradient(transparent 49%, rgb(1, 151, 240) 50%); background-position: 0px 90%; background-repeat: repeat-x; background-size: 1px 2px; box-sizing: border-box; color: #0197f0; line-height: 1.6em; outline: 0px; text-decoration-line: none; text-shadow: rgb(255, 255, 255) -2px 0px, rgb(255, 255, 255) -1px 0px, rgb(255, 255, 255) 1px 0px, rgb(255, 255, 255) 2px 0px; transition: all 0.25s ease;">back pain</a>, and help prevent falls in elderly people. And when you build strength through yoga, you balance it with flexibility. If you just went to the gym and lifted weights, you might build strength at the expense of flexibility.</div>
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3. Perfects your posture</h3>
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Your head is like a bowling ball—big, round, and heavy. When it's balanced directly over an erect spine, it takes much less work for your neck and back muscles to support it. Move it several inches forward, however, and you start to strain those muscles. Hold up that forward-leaning bowling ball for eight or 12 hours a day and it's no wonder you're tired. And fatigue might not be your only problem. <a href="https://www.yogajournal.com/article/practice-section/better-posture-101/" style="-webkit-tap-highlight-color: transparent; background-color: transparent; background-image: linear-gradient(transparent 49%, rgb(1, 151, 240) 50%); background-position: 0px 90%; background-repeat: repeat-x; background-size: 1px 2px; box-sizing: border-box; color: #0197f0; line-height: 1.6em; outline: 0px; text-decoration-line: none; text-shadow: rgb(255, 255, 255) -2px 0px, rgb(255, 255, 255) -1px 0px, rgb(255, 255, 255) 1px 0px, rgb(255, 255, 255) 2px 0px; transition: all 0.25s ease;">Poor posture</a> can cause back, neck, and other muscle and joint problems. As you slump, your body may compensate by flattening the normal inward curves in your neck and lower back. This can cause pain and degenerative arthritis of the spine.</div>
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4. Prevents cartilage and joint breakdown </h3>
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Each time you practice yoga, you take your joints through their full range of motion. This can help prevent degenerative arthritis or mitigate disability by "squeezing and soaking" areas of cartilage that normally aren't used. Joint cartilage is like a sponge; it receives fresh nutrients only when its fluid is squeezed out and a new supply can be soaked up. Without proper sustenance, neglected areas of cartilage can eventually wear out, exposing the underlying bone like worn-out brake pads.</div>
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5. Protects your spine</h3>
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Spinal disks—the shock absorbers between the vertebrae that can herniate and compress nerves—crave movement. That's the only way they get their nutrients. If you've got a well-balanced asana practice with plenty of <a href="http://www.yogajournal.com/category/poses/types/backbends/" style="-webkit-tap-highlight-color: transparent; background-color: transparent; background-image: linear-gradient(transparent 49%, rgb(1, 151, 240) 50%); background-position: 0px 90%; background-repeat: repeat-x; background-size: 1px 2px; box-sizing: border-box; color: #0197f0; line-height: 1.6em; outline: 0px; text-decoration-line: none; text-shadow: rgb(255, 255, 255) -2px 0px, rgb(255, 255, 255) -1px 0px, rgb(255, 255, 255) 1px 0px, rgb(255, 255, 255) 2px 0px; transition: all 0.25s ease;">backbends</a>, <a href="http://www.yogajournal.com/category/poses/types/forward-bends/" style="-webkit-tap-highlight-color: transparent; background-color: transparent; background-image: linear-gradient(transparent 49%, rgb(1, 151, 240) 50%); background-position: 0px 90%; background-repeat: repeat-x; background-size: 1px 2px; box-sizing: border-box; color: #0197f0; line-height: 1.6em; outline: 0px; text-decoration-line: none; text-shadow: rgb(255, 255, 255) -2px 0px, rgb(255, 255, 255) -1px 0px, rgb(255, 255, 255) 1px 0px, rgb(255, 255, 255) 2px 0px; transition: all 0.25s ease;">forward bends</a>, and <a href="http://www.yogajournal.com/category/poses/types/twists/" style="-webkit-tap-highlight-color: transparent; background-color: transparent; background-image: linear-gradient(transparent 49%, rgb(1, 151, 240) 50%); background-position: 0px 90%; background-repeat: repeat-x; background-size: 1px 2px; box-sizing: border-box; color: #0197f0; line-height: 1.6em; outline: 0px; text-decoration-line: none; text-shadow: rgb(255, 255, 255) -2px 0px, rgb(255, 255, 255) -1px 0px, rgb(255, 255, 255) 1px 0px, rgb(255, 255, 255) 2px 0px; transition: all 0.25s ease;">twists</a>, you'll help keep your disks supple.</div>
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TIME FOR HEALTHhttp://www.blogger.com/profile/07628681545253795273noreply@blogger.com0tag:blogger.com,1999:blog-159687544642495463.post-90029987294762874502018-04-14T00:45:00.001+02:002018-04-14T00:45:54.550+02:00BENEFITS OF EATING FRUITS<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="background-color: white; color: #505050; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 13px; letter-spacing: 0.8px;">Eating fruit provides health benefits — people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body.</span><br />
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Nutrients<img alt="Grapefruit Image" class="media-element file-default" data-file_info="%7B%22fid%22:%22156%22,%22view_mode%22:%22default%22,%22fields%22:%7B%22format%22:%22default%22,%22field_file_image_alt_text%5Bund%5D%5B0%5D%5Bvalue%5D%22:%22Grapefruit%20Image%22,%22field_file_image_title_text%5Bund%5D%5B0%5D%5Bvalue%5D%22:%22Grapefruit%20Image%22%7D,%22type%22:%22media%22%7D" src="https://choosemyplate-prod.azureedge.net/sites/default/files/sites/default/files/images/fruits_why_grapefruit2.png" style="border: 0px; float: right; font-size: 13.008px; font-weight: normal; line-height: 20.0063px; width: 187.734px;" title="Grapefruit Image" /></h3>
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<li style="margin: 0px; vertical-align: middle;">Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.</li>
<li style="margin: 0px; vertical-align: middle;">Fruits are sources of many essential nutrients that are underconsumed, including potassium, dietary fiber, vitamin C, and folate (folic acid).</li>
<li style="margin: 0px; vertical-align: middle;">Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice.</li>
<li style="margin: 0px; vertical-align: middle;">Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber.</li>
<li style="margin: 0px; vertical-align: middle;">Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.</li>
<li style="margin: 0px; vertical-align: middle;">Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.</li>
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Health benefits</h3>
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<li style="margin: 0px; vertical-align: middle;">Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.</li>
<li style="margin: 0px; vertical-align: middle;">Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.</li>
<li style="margin: 0px; vertical-align: middle;">Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.</li>
<li style="margin: 0px; vertical-align: middle;">Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.</li>
<li style="margin: 0px; vertical-align: middle;">Eating foods such as fruits that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.</li>
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TIME FOR HEALTHhttp://www.blogger.com/profile/07628681545253795273noreply@blogger.com0tag:blogger.com,1999:blog-159687544642495463.post-58190754284668554692018-04-06T22:12:00.004+02:002018-04-06T22:12:51.324+02:005 Benefits of Doing Planks<div dir="ltr" style="text-align: left;" trbidi="on">
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<b><br /></b><b>5 Benefits of Doing Planks</b></h3>
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Planking has become increasingly popular for core strengthening, and for good reason: it works – in large part because it engages multiple muscle groups simultaneously. What are some of the benefits you can expect from adding this exercise to your regular routine?1<br />
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1. A Toned Belly<br />
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Planking will help build your deep inner core muscles that lay the groundwork for that six-pack look. As your abdominal muscles become stronger, your mid-section will tighten.<br />
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Keep in mind, however, that in order to really get "six-pack" abs, you have to shed fat. For men that would be a body fat of about 6 percent, and women around 9 percent, in order to achieve that classic six-pack. This is not necessarily healthy.<br />
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2. Reduce Back Pain<br />
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Planks work for back pain because they strengthen your core, which has the pleasant “side effect” of reducing back pain. They also strengthen your back muscles, especially those in your upper back. According to the American Council on Exercise (ACE):2<br />
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“Because the plank exercise requires minimal movement while contracting all layers of the abdominal fascia, it is an excellent way to strengthen the core, which, in turn, helps reduce low-back pain.”<br />
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3. Flexibility<br />
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While building strength, planks also increase flexibility in your posterior muscle groups. The muscles around your shoulders, collarbone, and shoulder blades will expand and stretch (an area that often receives little attention), as will your hamstrings and even the arches of your feet and your toes.<br />
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If you do a side plank, you can also stretch out your sides (especially if you extend your arm up over your head in line with your body). To increase the stretching benefits, try a rocking plank – once in basic plank form, rock your body back and forth by moving your toes a few inches either way.3<br />
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4. Improve Your Mood<br />
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Virtually every exercise has the potential to give you a mood boost, and planks are no exception. Planks are unique, however, in that they help stretch and ultimately relax muscles groups that often become stiff and tense from prolonged sitting. The tension release that planks provide is uplifting for your spirit.<br />
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5. Improve Your Balance and Posture<br />
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To do a plank correctly, you must engage your abs to stay upright. Side planks or planks with extensions are particularly beneficial for building balance, as are planks performed on a stability ball. To test and strengthen your balance, try a side plank with a leg raise – get into side plank position, then lift your top leg and hold for one count. Lower it and repeat, then switch sides.4 In addition, planks work all the muscles you need to maintain proper posture, like your back, chest, shoulders, abs, and neck. If you do planks regularly, you’ll find you’re able to sit or stand up straighter with ease.</div>
TIME FOR HEALTHhttp://www.blogger.com/profile/07628681545253795273noreply@blogger.com0tag:blogger.com,1999:blog-159687544642495463.post-46094020870724097472018-03-30T22:43:00.001+02:002018-03-30T22:48:21.048+02:00BEST EXERCISES TO REMOVE BELLY FAT<div dir="ltr" style="text-align: left;" trbidi="on">
BEST EXERCISES TO REMOVE BELLY FAT<br />
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Crunches:<br />
Nothing burns belly fat faster than crunches, which occupy the number one position in fat-burning exercises. Now, it’s time that you start performing this exercise<br />
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Twist Crunches:<br />
Once you get used to the regular crunches, modify the basic crunch to get an even more effective tummy exercise.<br />
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Side Crunch:<br />
This is same as the twist crunch exercise. The only difference is that you need to tilt your legs to the same side simultaneously with your shoulders. The side crunch focuses on the muscles on your sides.<br />
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Reverse Crunches:<br />
Now it’s time to do reverse crunches. This is another good exercise to reduce belly fat.<br />
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Vertical Leg Crunch:<br />
Start by doing only a few repetitions of this exercise, as it can make you feel sore if you overdo it initially.<br />
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Rolling Plank Exercise:<br />
The rolling plank trains the muscles around your abdomen, hip, and lower back.<br />
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The Stomach Vacuum:<br />
Stomach vacuum exercises are low-impact exercises that place greater emphasis on breathing instead of increasing your heart rate.<br />
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Running:<br />
You have to prevent your body from getting used to any fixed workout routine. Hence, you can switch occasionally. Try running for a change. It is an effective way to keep your heart rate up, burn calories, and lose belly fat.<br />
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TIME FOR HEALTHhttp://www.blogger.com/profile/07628681545253795273noreply@blogger.com0tag:blogger.com,1999:blog-159687544642495463.post-87970891122166984562018-03-08T21:55:00.001+01:002018-03-15T18:01:52.859+01:00 Camilo José Cela High School in Pozuelo de Alarcón, Madrid, Spain<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">Time for health, at the hands of its founder Cristina Serrano has launched a project at the Camilo José Cela High School in Pozuelo de Alarcón, Madrid, Spain, in collaboration with the members of the institute's principal and general management, Angel Romero and Teresa Prado, counselor of studies of the center, as well as members of the PTA, chaired by Regina Chambel.</span><br />
<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">The project is aimed at bringing students, parents and teachers, the culture of well-being, care of the body and mind, by conducting free workshops on MINDFULNESS AND HEALTHY HABITS. Caring for our body and our mind reverts to our attitude, state of mind and personal balance and from Time for health we want to contribute by sharing our knowledge so that the entire educational community can incorporate it into their daily lives and enjoy their benefits.</span><br />
<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">In the project, questionnaires were carried out to assess the acceptance and reception, having been very positive and useful for all of them.</span><br />
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TIME FOR HEALTHhttp://www.blogger.com/profile/07628681545253795273noreply@blogger.com0tag:blogger.com,1999:blog-159687544642495463.post-53589438178788685112018-02-22T21:07:00.003+01:002018-02-22T21:07:40.929+01:00Benefits of Organic Food<div dir="ltr" style="text-align: left;" trbidi="on">
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<b>Benefits of Organic Food...</b></div>
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The term “organic” refers to the way agricultural products are grown and processed. While the regulations vary from country to country, in the U.S., organic crops must be grown without the use of synthetic pesticides, bioengineered genes (GMOs), petroleum-based fertilizers, and sewage sludge-based fertilizers.</div>
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Organic livestock raised for meat, eggs, and dairy products must have access to the outdoors and be given organic feed. They may not be given antibiotics, growth hormones, or any animal by-products.</div>
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How your food is grown or raised can have a major impact on your mental and emotional health as well as the environment. Organic foods often have more beneficial nutrients, such as antioxidants, than their conventionally-grown counterparts and people with allergies to foods, chemicals, or preservatives often find their symptoms lessen or go away when they eat only organic foods.</div>
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<strong style="box-sizing: border-box; font-weight: bold;">Organic produce contains fewer pesticides.</strong> Chemicals such as fungicides, herbicides, and insecticides are widely used in conventional agriculture and residues remain on (and in) the food we eat.</div>
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<strong style="box-sizing: border-box; font-weight: bold;">Organic food is often fresher<span> </span></strong>because it doesn’t contain preservatives that make it last longer. Organic produce is often (but not always, so watch where it is from) produced on smaller farms near where it is sold.</div>
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<strong style="box-sizing: border-box; font-weight: bold;">Organic farming is better for the environment.</strong> Organic farming practices reduce pollution, conserve water, reduce soil erosion, increase soil fertility, and use less energy. Farming without pesticides is also better for nearby birds and animals as well as people who live close to farms.</div>
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<strong style="box-sizing: border-box; font-weight: bold;">Organically raised animals are NOT given antibiotics, growth hormones, or fed animal byproducts.</strong><span> </span>Feeding livestock animal byproducts increases the risk of mad cow disease (BSE) and the use of antibiotics can create antibiotic-resistant strains of bacteria. Organically-raised animals are given more space to move around and access to the outdoors, which help to keep them healthy.</div>
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<strong style="box-sizing: border-box; font-weight: bold;">Organic meat and milk are richer in certain nutrients.</strong><span> </span>Results of a 2016 European study show that levels of certain nutrients, including omega-3 fatty acids, were up to 50 percent higher in organic meat and milk than in conventionally raised versions.</div>
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<strong style="box-sizing: border-box; font-weight: bold;">Organic food is GMO-free. </strong>Genetically Modified Organisms (GMOs) or genetically engineered (GE) foods are plants whose DNA has been altered in ways that cannot occur in nature or in traditional crossbreeding, most commonly in order to be<strong style="box-sizing: border-box; font-weight: bold;"> </strong>resistant to pesticides or produce an insecticide.</div>
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TIME FOR HEALTHhttp://www.blogger.com/profile/07628681545253795273noreply@blogger.com0tag:blogger.com,1999:blog-159687544642495463.post-24782966453573260692018-02-16T19:14:00.002+01:002018-02-22T01:05:02.863+01:00Benefits of Walking<div dir="ltr" style="text-align: left;" trbidi="on">
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Walking: Trim your waistline, improve your health</span></h2>
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Know the benefits</span></h3>
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<span style="background-color: white;"><span style="color: red;">Physical activity doesn't need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life.</span></span></div>
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<span style="background-color: white;"><span style="color: red;">For example, regular brisk walking can help you:</span></span></div>
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<li style="margin-bottom: 0px;"><span style="background-color: white;"><span style="color: red;">Maintain a healthy weight</span></span></li>
<li style="margin-bottom: 0px;"><span style="background-color: white;"><span style="color: red;">Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes</span></span></li>
<li style="margin-bottom: 0px;"><span style="background-color: white;"><span style="color: red;">Strengthen your bones and muscles</span></span></li>
<li style="margin-bottom: 0px;"><span style="background-color: white;"><span style="color: red;">Improve your mood</span></span></li>
<li style="margin-bottom: 0px;"><span style="background-color: white;"><span style="color: red;">Improve your balance and coordination</span></span></li>
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<span style="background-color: white;"><span style="color: red;">The faster, farther and more frequently you walk, the greater the benefits.</span></span></div>
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Consider your technique</span></span></h3>
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Multimedia</span></span></h3>
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<span style="background-color: white;"><span style="color: red;">Turning your normal walk into a fitness stride requires good posture and purposeful movements. Ideally, here's how you'll look when you're walking:</span></span></div>
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<li style="margin-bottom: 0px;"><span style="background-color: white;"><span style="color: red;">Your head is up. You're looking forward, not at the ground.</span></span></li>
<li style="margin-bottom: 0px;"><span style="background-color: white;"><span style="color: red;">Your neck, shoulders and back are relaxed, not stiffly upright.</span></span></li>
<li style="margin-bottom: 0px;"><span style="background-color: white;"><span style="color: red;">You're swinging your arms freely with a slight bend in your elbows. A little pumping with your arms is OK.</span></span></li>
<li style="margin-bottom: 0px;"><span style="background-color: white;"><span style="color: red;">Your stomach muscles are slightly tightened and your back is straight, not arched forward or backward.</span></span></li>
<li style="margin-bottom: 0px;"><span style="background-color: white;"><span style="color: red;">You're walking smoothly, rolling your foot from heel to toe.</span></span></li>
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Plan your routine</span></span></h3>
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<span style="background-color: white;"><span style="color: red;">As you start your walking routine, remember to:</span></span></div>
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<li style="margin-bottom: 0px;"><span style="background-color: white;"><span style="color: red;"><b>Get the right gear.</b> Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. Wear comfortable clothes and gear appropriate for various types of weather. If you walk outdoors when it's dark, wear bright colors or reflective tape for visibility.</span></span></li>
<li style="margin-bottom: 0px;"><span style="background-color: white;"><span style="color: red;"><b>Choose your course carefully.</b> If you'll be walking outdoors, avoid paths with cracked sidewalks, potholes, low-hanging limbs or uneven turf. If the weather isn't appropriate for walking, consider walking in a shopping mall that offers open times for walkers.</span></span></li>
<li style="margin-bottom: 0px;"><span style="background-color: white;"><span style="color: red;"><b>Warm up.</b> Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise.</span></span></li>
<li style="margin-bottom: 0px;"><span style="background-color: white;"><span style="color: red;"><b>Cool down.</b> At the end of your walk, walk slowly for five to 10 minutes to help your muscles cool down.</span></span></li>
<li style="margin-bottom: 0px;"><span style="background-color: white;"><span style="color: red;"><b>Stretch.</b> After you cool down, gently stretch your muscles. If you'd rather stretch before you walk, remember to warm up first.</span></span></li>
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Set realistic goals</span></span></h3>
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<span style="background-color: white;"><span style="color: red;">For most healthy adults, the Department of Health and Human Services guidelines recommend at least 150 minutes of moderate aerobic activity, 75 minutes of vigorous aerobic activity, or an equivalent combination of moderate and vigorous aerobic activity a week. Physical activity can be spread throughout the week. The guidelines also recommend strength training exercises of all the major muscle groups at least twice a week.</span></span></div>
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<span style="background-color: white;"><span style="color: red;">As a general goal, aim for at least 30 minutes of physical activity a day. If you can't set aside that much time, try several 10-minute sessions throughout the day.</span></span></div>
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<span style="background-color: white;"><span style="color: red;">Remember, though, it's OK to start slowly — especially if you haven't been exercising regularly. You might start with five minutes a day the first week, and then increase your time by five minutes each week until you reach at least 30 minutes.</span></span></div>
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Track your progress</span></span></h3>
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<span style="background-color: white;"><span style="color: red;">Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration. Just think how good you'll feel when you see how many miles you've walked each week, month or year.</span></span></div>
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<span style="background-color: white;"><span style="color: red;">Record these numbers in a walking journal or log them in a spreadsheet or a physical activity app. Another option is to use an electronic device such as a pedometer to calculate steps and distance.</span></span></div>
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Stay motivated</span></span></h3>
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<span style="background-color: white;"><span style="color: red;">Starting a walking program takes initiative. Sticking with it takes commitment. To stay motivated:</span></span></div>
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<li style="margin-bottom: 0px;"><span style="background-color: white;"><span style="color: red;"><b>Set yourself up for success.</b> Start with a simple goal, such as, "I'll take a 10-minute walk during my lunch break." When your 10-minute walk becomes a habit, set a new goal, such as, "I'll walk for 20 minutes after work." Find specific times for walks. Soon you could be reaching for goals that once seemed impossible.</span></span></li>
<li style="margin-bottom: 0px;"><span style="background-color: white;"><span style="color: red;"><b>Make walking enjoyable.</b> If you don't enjoy solitary walks, ask a friend or neighbor to join you. If you're invigorated by groups, join a health club. You might like listening to music while you walk.</span></span></li>
<li style="margin-bottom: 0px;"><span style="background-color: white;"><span style="color: red;"><b>Vary your routine.</b> If you walk outdoors, plan several different routes for variety. If you're walking alone, be sure to tell someone which route you're taking. Walk in safe, well-lit locations.</span></span></li>
<li style="margin-bottom: 0px;"><span style="background-color: white;"><span style="color: red;"><b>Take missed days in stride.</b> If you find yourself skipping your daily walks, don't give up. Remind yourself how good you feel when you include physical activity in your daily routine, and then get back on track.</span></span></li>
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<span style="background-color: white;"><span style="color: red;"><span style="display: inline; float: none; font-family: "helvetica" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-weight: 400; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">Once you take that first step, you're on the way to an important destination — better health.</span> </span></span><br />
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TIME FOR HEALTHhttp://www.blogger.com/profile/07628681545253795273noreply@blogger.com0tag:blogger.com,1999:blog-159687544642495463.post-40784726307088972422018-02-09T18:28:00.002+01:002018-02-09T18:38:37.699+01:00Benefits of Burpees<div dir="ltr" style="text-align: left;" trbidi="on">
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Burpee basics</h3>
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<b style="box-sizing: border-box; font-family: HelveticaNeue-Bold !important;">Burpees are an awesome, calorie-torching, strength-building, full body exercise.</b></div>
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Later in this post, you’ll learn <i style="box-sizing: border-box;">why</i> you should love them. But first, you need to know how exactly to actually <i style="box-sizing: border-box;">do</i> a burpee.</div>
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Just follow these simple steps:</div>
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<li style="box-sizing: border-box; font-size: 18px;">First, stand up straight, then get into a squat position with your hands on the floor in front of you.</li>
<li style="box-sizing: border-box; font-size: 18px;">Kick your feet back into a push up position and immediately drop your chest to the ground.</li>
<li style="box-sizing: border-box; font-size: 18px;">Bow your chest up, then return your feet back to the squat position as fast as possible.</li>
<li style="box-sizing: border-box; font-size: 18px;">Immediately jump up into the air as high as you can.</li>
<li style="box-sizing: border-box; font-size: 18px;">Add a little clap for pizzazz!</li>
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To see how it’s done, and to get a better idea of the pace you should try and keep, here’s a short video where I show you exactly <a href="https://www.youtube.com/watch?v=VGvZXibTht8&rel=false&width=640&height=480" id="5a7dd898823dc" rel="wp-video-lightbox" style="box-sizing: border-box; color: rgb(255, 0, 0) !important; text-decoration: none;" title="">how to do a proper burpee</a> .</div>
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Burpees are all about speed, but don’t go too fast…or you’ll burn yourself out after doing just a few. <i style="box-sizing: border-box;">Trust me.</i></div>
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<b style="box-sizing: border-box; font-family: HelveticaNeue-Bold !important;">And now, here are five reasons why burpees are awesome—and why they should be your new favorite exercise:</b></div>
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1. They burn mega calories</h3>
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Burpees make your body a fat burning machine.</div>
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That’s because since burpees are an intense fully body exercise, they burn a ton of calories. Plus, research shows that high intensity exercises like burpees burn up to 50% more fat than moderate exercising.</div>
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And better yet, they speed up your metabolism throughout the day—meaning you’ll burn more calories all day long, even after your burpee hell is over.</div>
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So if you want to lose weight, ditch the recumbent bike and elliptical machine—and do some burpees instead.</div>
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2. They make you stronger</h3>
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The burpee is a full body strength training exercise and the ultimate example of <a href="https://www.12minuteathlete.com/functional-fitness/" style="box-sizing: border-box; color: rgb(255, 0, 0) !important; text-decoration: none;">functional fitness</a>.</div>
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With every rep, you’ll work your arms, chest, quads, glutes, hamstrings, and abs. After a few sets of burpees, your legs should feel a little bit like lead.</div>
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3. They’re great for conditioning</h3>
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Why do you think burpees are embraced in the hardest of workouts (like CrossFit)?</div>
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Because they’re great for developing conditioning and endurance! And they get your heart rate up—fast.</div>
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Burpees are a great way to get in shape quickly, whether your goal is to learn a new sport, train for a triathlon, hike a big mountain, or, just to look good.</div>
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4. They’re portable and require no equipment</h3>
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The best thing about burpees? They require absolutely no equipment.</div>
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That’s right. Zip. Zero. Zilch.</div>
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You can do burpees in your house, in a nearby park, even <a href="https://www.12minuteathlete.com/hotel-room-workouts/" style="box-sizing: border-box; color: rgb(255, 0, 0) !important; text-decoration: none;">in your hotel room</a>.</div>
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5. You can add them to almost any workout</h3>
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Unlike running, which is a slow, monotonous form of exercising (unless you’re sprinting), burpees are fast paced, dynamic, and never boring.</div>
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Like I already mentioned, adding burpees to your workout routine will bring you tons of benefits and whip you into shape quicker than you ever thought possible.</div>
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However, if you do have equipment available, there are tons of burpee variations you can do to mix things up. Here are a few:</div>
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<b style="box-sizing: border-box; font-family: HelveticaNeue-Bold !important;">Burpee pull ups.</b> Do a burpee in front of a pull up bar, then do a (jumping) pull up.<br />
<b style="box-sizing: border-box; font-family: HelveticaNeue-Bold !important;">Burpee knee ups.</b> Do a burpee in front of your dip station or a set of chairs, then do a knee up.<br />
<b style="box-sizing: border-box; font-family: HelveticaNeue-Bold !important;">Burpee box jumps.</b> Do a burpee in front of a box or a high surface you can jump on, then do a box jump.</div>
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Be creative and come up with your own!</div>
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TIME FOR HEALTHhttp://www.blogger.com/profile/07628681545253795273noreply@blogger.com0tag:blogger.com,1999:blog-159687544642495463.post-64083153445952861752018-02-02T18:36:00.003+01:002018-02-02T19:06:38.953+01:008 Various Benefits Of Jumping Jacks Exercise<div dir="ltr" style="text-align: left;" trbidi="on">
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8 Various Benefits Of Jumping Jacks Exercise</div>
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1.The Way To A Healthier Hear</div>
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Jumping jack is an aerobic cardio exercise, meaning, you use oxygen to meet the energy demands and stimulate the heart muscles. The heart has to work extra hard to pump enough oxygenated blood and also bring back the carbon dioxide loaded blood from the cells. This, in turn, helps exercise the heart muscles and other organs like the lungs. Hence, this steady and slow exercise keeps your heart healthy by providing a good workout to it.</div>
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2.Aid Weight Loss</div>
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This cardio exercise is also known to aid weight loss. It helps to burn the excess calories, thereby creating a negative energy balance in the body. This means that you have expended more energy than the number of calories you have consumed. And this is the main mantra of weight loss. Do 3 sets of 50 reps, and you will feel your heart pumping, and surprisingly, you will love to sweat it off.</div>
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3.Improve Coordination</div>
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Jumping jacks are all about coordinating your limb movements with the jumps. This, in turn, helps improves coordination between your limbs and brain. You will develop a better sense of timing, rhythm, balance, and posture.</div>
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4.Relieve Stress</div>
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Doing jumping jacks can help relieve stress. How? Well, when you jump and move your hands up and down, your brain stimulates the release of serotonin or the “feel good” hormone. The release of adrenalin also gives you a rush of excitement. These hormones, together, are responsible for making you feel happy and lower your stress levels.</div>
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5.A Good Warm-Up Exercise</div>
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You should always warm up before starting your actual workout routine. Apart from stretching, doing jumping jacks will help relax the muscles in your limbs, core, hips, back, and face. After completing a set of 30 reps, you will be ready for your next warm-up exercise.</div>
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6.Work Out The Whole Body</div>
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You jump, spread your legs apart, take your hands above your head, and then land softly on the floor, bringing back your legs together and hands to your side. So, you are basically working the whole body out – biceps, triceps, glutes, adductors, hamstrings, calves, quads, chest muscles, core, lats, etc. Hence, this is a great whole body workout. To make it intense, increase the speed, reps, and sets.</div>
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7. Improve Flexibility</div>
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Yes, jumping jacks also help improve your flexibility. If you don’t lead an active life and sit for a long time during the day, there’s little chance that you are as flexible as you were when you were a kid. In fact, if you are starting to workout again, you may find it difficult to even do 20 jumping jacks at one go. That’s OK. You can start with low-intensity jumping jacks and fewer reps and then advance to more reps and high speed jumping jacks. As you progress, you will find it easier to do this exercise with more ease and proper positioning of your hands and legs.</div>
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8.Tone The Muscles</div>
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Losing the tone of your muscles can make your body look sagged and malnourished. Doing jumping jacks on a regular basis can help shed the fat. Doing a high-intensity version of jumping jacks can also help improve muscle tone, thereby shaping your thighs, buttocks, calves, shoulders, and arms.</div>
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TIME FOR HEALTHhttp://www.blogger.com/profile/07628681545253795273noreply@blogger.com0tag:blogger.com,1999:blog-159687544642495463.post-50307178146877767132018-01-25T21:36:00.001+01:002018-01-25T21:36:26.606+01:0010 Benefits of Deadlifts<div dir="ltr" style="text-align: left;" trbidi="on">
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1. Increased Fat Burning</h2>
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Alwyn Cosgrove, a personal trainer and fitness author, recently wrote about a study where: “Overweight subjects were assigned to three groups: diet-only, diet plus aerobics, diet plus aerobics plus weights. The diet group lost 14.6 pounds of fat in 12 weeks. The aerobic group lost only one more pound (15.6 pounds) than the diet group (training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks).</div>
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The weight training group lost 21.1 pounds of fat (44% and 35% more than diet and aerobic only groups respectively). Basically, the addition of aerobic training didn’t result in any <em class="" style="box-sizing: border-box;">real world</em> significant fat loss over dieting alone.”<strong class="" style="box-sizing: border-box;"><br class="" style="box-sizing: border-box;" /></strong></div>
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Lifting weights and resistance training will burn more fat than just dieting or dieting with cardio exercise alone.</div>
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2. Better Posture</h2>
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Deadlifting increases your core strength and adds to core stability, according to Robson. Deadlifting targets all of the muscles responsible for your posture and enables you to keep your back straighter during regular daily activities.</div>
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3. More Muscles Worked</h2>
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The Deadlift works more muscles than any other exercise, including the squat. The lift engages all of the <a class="Cx38y" href="http://journals.lww.com/nsca-scj/Citation/1995/12000/Analysis_of_the_Conventional_Deadlift.10.aspx" rel="noopener" style="background-color: transparent; box-sizing: border-box; color: #174384; display: inline; text-decoration-line: none;" target="_blank">major muscle groups<span style="box-sizing: border-box;"><span class="NySXM icon icon_external-link" style="-webkit-font-smoothing: antialiased; box-sizing: border-box; display: inline-block; font-size: 16px; line-height: 1; margin-left: 3px; speak: none; text-decoration: inherit; text-rendering: auto; vertical-align: middle;"></span></span></a>, according to exercise physiologist Kevin Farley. If you need to do one exercise, this is the one to do. The Deadlift works your lower and upper body, including your back muscles.</div>
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4. Increased Real Life Lift</h2>
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When you do other lifting exercises, like a bench press, for example, you’re not doing anything you might really do in real life. When are you ever going to have the need to lay on your back and push something in the air — unless you’re giving your two-year-old “flying lessons.” The Deadlift develops the muscles you need to actually carry something, like a bucket of water, those heavy grocery bags or your neighbor’s dining room table.</div>
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5. It’s Safe</h2>
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The Deadlift is one of the safest weightlifting exercises you can perform. You aren’t going to get pinned under the weight or have to worry about it pulling you over backwards. If you get into trouble, you can simply drop it…making for a loud bang, no doubt, but no damage. You also don’t have to have a spotter to perform this exercise.</div>
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6. Improved Grip Strength</h2>
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According to <a class="Cx38y" href="http://outlawfitnesshq.com/" rel="noopener" style="background-color: transparent; box-sizing: border-box; color: #174384; display: inline; text-decoration-line: none;" target="_blank">Outlaw Fitness<span style="box-sizing: border-box;"><span class="NySXM icon icon_external-link" style="-webkit-font-smoothing: antialiased; box-sizing: border-box; display: inline-block; font-size: 16px; line-height: 1; margin-left: 3px; speak: none; text-decoration: inherit; text-rendering: auto; vertical-align: middle;"></span></span></a>: “Deadlifts are renowned for their ability to build massive amounts of grip strength, and for good reason. Your fingers are literally the only things connecting you to the weight of the bar. Your forearms have to work incredibly hard as you progress in weight to keep the bar from falling out of your hands. Subsequently your grip strength grows by leaps and bounds.”</div>
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7. Increases Hormones</h2>
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Now don’t worry, these aren’t the hormones that will make you more emotional! Instead, by doing at least 8 to 10 repetitions of Deadlifts with significant weight, you can increase the amount of testosterone and growth hormone produced by your body. Testosterone increases muscle growth and improves muscle repair while growth hormone, which is produced by your pituitary gland, promotes tissue healing, bone strength, muscle growth and fat loss.</div>
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8. Cheap and Easy</h2>
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A lot of exercises require a lot of equipment, special shoes or whatever. Not the Deadlift. Just a bar with some weight. Pick it up. Simple. You can usually find freeweights and a bar at a thrift store – or being given away by a friend – making it even cheaper.</div>
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9. Increased Cardio</h2>
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Believe it or not, doing 10 repetitions of Deadlifts will increase your cardiovascular ability. You might want to make sure you have somewhere to sit down when you’re done!</div>
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10. Prevents Injury</h2>
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The Deadlift can help prevent injuries by increasing the strength of your muscles around critical tendons and ligaments. Supporting joints with strong muscles is crucial to preventing injury, especially in the hamstrings and lower back, according to Outlaw Fitness.</div>
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TIME FOR HEALTHhttp://www.blogger.com/profile/07628681545253795273noreply@blogger.com0tag:blogger.com,1999:blog-159687544642495463.post-5376296961020554472018-01-19T22:26:00.000+01:002018-01-19T22:26:30.861+01:00Here are some types of crunches, how to do it and its benefits.<div dir="ltr" style="text-align: left;" trbidi="on">
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<br />
<div class="MsoNormal">
<b><span style="background: white; border: none 1.0pt; color: #424242; font-family: "arial" , "sans-serif"; padding: 0in;">Here are some types of crunches, how to do it and
its benefits.</span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span style="background: white; border: none 1.0pt; color: #424242; font-family: "arial" , "sans-serif"; padding: 0in;"> The Basic Crunch:</span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMlW9rvFT0wWB5IF-ZvmuDdbtnFP0KFmJoUTiAGwdblQbcmIeP6H4spEvKcqnIvzwimuFJWv9a5fsCebmB04Gpn7xJNfyCPHk3z6l9E9Yjfec_jNCpqPyo3W-Vb2SrJ71dNF-efnFOLCV-/s1600/Basic-Crunch.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMlW9rvFT0wWB5IF-ZvmuDdbtnFP0KFmJoUTiAGwdblQbcmIeP6H4spEvKcqnIvzwimuFJWv9a5fsCebmB04Gpn7xJNfyCPHk3z6l9E9Yjfec_jNCpqPyo3W-Vb2SrJ71dNF-efnFOLCV-/s320/Basic-Crunch.jpg" width="320" /></a></div>
<br />
<div class="MsoNormal">
<span style="background: white; color: #424242; font-family: "arial" , "sans-serif"; font-size: 13.5pt; line-height: 115%;">The basic crunch is done
by lying flat on your back with your knees bend and your hands behind your
head, then you rise up to meet your pelvis using the shoulders and the core to
maintain and propel you forward. Injuries can be caused if you pull yourself forward
using the strength of your hands on your neck or your head.</span></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-outline-level: 3; vertical-align: baseline;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-outline-level: 3; vertical-align: baseline;">
<b><span style="border: none 1.0pt; color: #424242; font-family: "times new roman" , "serif"; font-size: 13.5pt; padding: 0in;">Reverse Crunch:</span></b></div>
<div class="separator" style="clear: both; text-align: center;">
<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwpPbMGrC_TI3R1SCYUJTtw-Z-W0oE0mCBJmnUjBZMmEzXGFgPBxT4ispgLCF2yIlv2V72yC57V0lilNZvn8DHcTfrxMLADHyax_klk84xc50Up_FunFRHtdAtrenSgJ7TCOWAgTaBN0jO/s1600/Reverse-Crunch.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1357" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwpPbMGrC_TI3R1SCYUJTtw-Z-W0oE0mCBJmnUjBZMmEzXGFgPBxT4ispgLCF2yIlv2V72yC57V0lilNZvn8DHcTfrxMLADHyax_klk84xc50Up_FunFRHtdAtrenSgJ7TCOWAgTaBN0jO/s320/Reverse-Crunch.jpg" width="271" /></a></b></div>
<b><span style="color: #424242; font-family: "times new roman" , "serif"; font-size: 16.5pt;"></span></b><br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="background: white; color: #424242; font-family: "arial" , "sans-serif"; font-size: 13.5pt; line-height: 115%;">The reverse crunch is done
by lying flat on your back and putting your leg up at 90 degree. Place your
hands facing the ground on either side of your body. If you are starting out,
you can place the hands behind your hip for added support. Then, using your
core muscles in a controlled manner; pull up your legs and hips towards the
ceiling while bringing your knees towards your chest. Then return to start
position. During this exercise, try not to use too much momentum or to do it so
fast that you hurt yourself. Repeat as many times as you can.</span></div>
<h3 style="background: white; margin-bottom: .0001pt; margin: 0in; vertical-align: baseline;">
<b><span style="border: none 1.0pt; color: #424242; padding: 0in;"> </span></b></h3>
<h3 style="background: white; margin-bottom: .0001pt; margin: 0in; vertical-align: baseline;">
<b><span style="border: none 1.0pt; color: #424242; padding: 0in;">Vertical Leg Crunch:<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmKj6t7ij645z5Q7qInuiDp1O_oYKGnx4MGWeGi25MI7H2zEI96WFnpM8Tg8bq4V8AZ99aqtpCdsQ6WlnPLJ-RuR3go1DynUgMjkJ-WEkkDVmny0ZqutDevC-6tvXdi8UJ70vDbnteWezX/s1600/vertical-leg-crunch.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="311" data-original-width="481" height="206" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmKj6t7ij645z5Q7qInuiDp1O_oYKGnx4MGWeGi25MI7H2zEI96WFnpM8Tg8bq4V8AZ99aqtpCdsQ6WlnPLJ-RuR3go1DynUgMjkJ-WEkkDVmny0ZqutDevC-6tvXdi8UJ70vDbnteWezX/s320/vertical-leg-crunch.png" width="320" /></a></div>
</span></b><span style="color: #424242; font-size: 16.5pt;"></span></h3>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="background: white; color: #424242; font-family: "arial" , "sans-serif"; font-size: 13.5pt; line-height: 115%;">To do this crunch, lie
flat on your back with your arms straight. Lift your leg together and heels’
facing the ceiling till it is directly above your hips. Then raise your arms to
almost touch the feet with your fingers while pulling in your belly button to
stabilize your position using your ab muscles. Your torso will look almost like
a U shape. Breathe slowly, control the movement and repeat for 8-15 reps.</span></div>
<h4 style="background: white; margin-top: 0in; vertical-align: baseline;">
<b><span style="border: none 1.0pt; color: #424242; font-family: "cambria" , "serif"; padding: 0in;"> </span></b></h4>
<h4 style="background: white; margin-top: 0in; vertical-align: baseline;">
<b><span style="border: none 1.0pt; color: #424242; font-family: "cambria" , "serif"; padding: 0in;"> </span></b></h4>
<h4 style="background: white; margin-top: 0in; vertical-align: baseline;">
<b><span style="border: none 1.0pt; color: #424242; font-family: "cambria" , "serif"; padding: 0in;"> Long Arm Crunches:<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmkKsZHySUfIDkFpnMV5YaLrdpz2s_g2IJZemaiNeKQjeK29pCnfyHDv-lUYcyV3yi9qxRmYIWZW0luNwp-gno2NfPTPW6Za098Y_2GYNca7MSopx-uKuGlWQTi3hLitaDMI4b5SetOZzO/s1600/37393491433e4b970bf0f6d6021f36f7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="536" data-original-width="700" height="245" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmkKsZHySUfIDkFpnMV5YaLrdpz2s_g2IJZemaiNeKQjeK29pCnfyHDv-lUYcyV3yi9qxRmYIWZW0luNwp-gno2NfPTPW6Za098Y_2GYNca7MSopx-uKuGlWQTi3hLitaDMI4b5SetOZzO/s320/37393491433e4b970bf0f6d6021f36f7.jpg" width="320" /></a></div>
</span></b></h4>
<h4 style="background: white; margin-top: 0in; vertical-align: baseline;">
<b><span style="border: none 1.0pt; color: #424242; font-family: "cambria" , "serif"; padding: 0in;"> </span></b><span style="color: #424242; font-size: 15.0pt; line-height: 115%;"></span><b></b></h4>
<h4 style="background: white; margin-top: 0in; vertical-align: baseline;">
<b><span style="background: white; border: none 1.0pt; color: #424242; font-family: "arial" , "sans-serif"; padding: 0in;"></span></b><span style="background: white; color: #424242; font-family: "arial" , "sans-serif"; font-size: 13.5pt; line-height: 115%;">To do this crunch, lie
flat on your back with your knees propped up. If you want more resistance you
can keep your legs straight out. Your arms should be above your head. Clasp
them together. Using your core muscles, lift the upper part of your body. Make
sure not to strain your neck. Repeat it for 8-15 times.</span>
</h4>
<h4 style="background: white; margin-top: 0in; vertical-align: baseline;">
<b><span style="border: none 1.0pt; color: #424242; font-family: "cambria" , "serif"; padding: 0in;"> </span></b></h4>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<h4 style="background: white; margin-top: 0in; vertical-align: baseline;">
<b><span style="border: none 1.0pt; color: #424242; font-family: "cambria" , "serif"; padding: 0in;"> </span><span style="border: none 1.0pt; color: #424242; font-family: "cambria" , "serif"; padding: 0in;">Bicycle Crunch: </span></b><span style="color: #424242; font-size: 15.0pt; line-height: 115%;"></span><b><span style="background: white; border: none 1.0pt; color: #424242; font-family: "arial" , "sans-serif"; padding: 0in;"></span></b><span style="background: white; color: #424242; font-family: "arial" , "sans-serif"; font-size: 13.5pt; line-height: 115%;"> <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_sOXQJ8bIpnCf2-NzQjgxoXgCTV1Uq4mmRQFkzDITKAMuEM3sN6Nu0qjS0JHu8EBuB_x5TsdQIBEptM-IALd_a-y265tYHOuag2vuGtma5i3-r1NC7jfdgEarLQMhiH8DAqnMYZF2RVRy/s1600/0502_bicycle_crunch.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_sOXQJ8bIpnCf2-NzQjgxoXgCTV1Uq4mmRQFkzDITKAMuEM3sN6Nu0qjS0JHu8EBuB_x5TsdQIBEptM-IALd_a-y265tYHOuag2vuGtma5i3-r1NC7jfdgEarLQMhiH8DAqnMYZF2RVRy/s1600/0502_bicycle_crunch.jpg" /></a></div>
</span></h4>
<h4 style="background: white; margin-top: 0in; vertical-align: baseline;">
<span style="background: white; color: #424242; font-family: "arial" , "sans-serif"; font-size: 13.5pt; line-height: 115%;"> </span></h4>
<h4 style="background: white; margin-top: 0in; vertical-align: baseline;">
<span style="background: white; color: #424242; font-family: "arial" , "sans-serif"; font-size: 13.5pt; line-height: 115%;">This workout not only
worked the rectus abdominis, but also works the upper abs. You can do this work
out by lying flat on your back with your hands behind your head. Lift your
knees off the floor towards your chest. First rotate to the right and try to
meet the left knee with the right elbow while you extend the right leg straight
out and then do the opposite side by trying to meet the right knee with the
left elbow.</span>
</h4>
<h3 style="background: white; margin-bottom: .0001pt; margin: 0in; vertical-align: baseline;">
<b><span style="border: none 1.0pt; color: #424242; padding: 0in;"> Double Crunches:</span></b><span style="color: #424242; font-size: 16.5pt;"></span><b><span style="background: white; border: none 1.0pt; color: #424242; font-family: "arial" , "sans-serif"; padding: 0in;"></span></b><span style="background: white; color: #424242; font-family: "arial" , "sans-serif"; font-size: 13.5pt; line-height: 115%;"> <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9Q7DNHNFEfqQDmzNjoJPZPdsVpKBg78Qk1IAvt-EG8w02nhDY9TFAHlA254iUMKzQEJDf26MYmio9snCHvDdwYoKvP0xw5CtBndngSRUH408VjbXKfeSLJa2pDqvU-Jjmb99TmPGZ5v5e/s1600/Double-Crunches.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="360" data-original-width="640" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9Q7DNHNFEfqQDmzNjoJPZPdsVpKBg78Qk1IAvt-EG8w02nhDY9TFAHlA254iUMKzQEJDf26MYmio9snCHvDdwYoKvP0xw5CtBndngSRUH408VjbXKfeSLJa2pDqvU-Jjmb99TmPGZ5v5e/s320/Double-Crunches.jpg" width="320" /></a></div>
</span></h3>
<h3 style="background: white; margin-bottom: .0001pt; margin: 0in; vertical-align: baseline;">
<span style="background: white; color: #424242; font-family: "arial" , "sans-serif"; font-size: 13.5pt; line-height: 115%;"> </span></h3>
<h3 style="background: white; margin-bottom: .0001pt; margin: 0in; vertical-align: baseline;">
<span style="background: white; color: #424242; font-family: "arial" , "sans-serif"; font-size: 13.5pt; line-height: 115%;">This is a basic crunch and
reverse crunch exercise together. Just lie on your back with your knees at a 90
degree angle and hands behind your head. Lift up your hips off the floor like in
a crunch and lift up the shoulder blades off the floor like in a basic crunch.
Try to squeeze the core and control the position. Then return back to start
position.</span><b><span style="background: white; border: none 1.0pt; color: #424242; font-family: "arial" , "sans-serif"; padding: 0in;"></span></b>
</h3>
<div class="MsoNormal">
<br /></div>
</div>
TIME FOR HEALTHhttp://www.blogger.com/profile/07628681545253795273noreply@blogger.com0tag:blogger.com,1999:blog-159687544642495463.post-48362025488075962422018-01-12T23:16:00.003+01:002018-01-12T23:16:51.927+01:00Top 6 Benefits of High Intensity Interval Training<div dir="ltr" style="text-align: left;" trbidi="on">
<h2 style="-webkit-text-stroke-width: 0px; background: rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: inherit; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 28px; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: bold; letter-spacing: 0.108px; line-height: 1.1; margin: 20px 0px 10px; orphans: 2; outline: 0px; padding: 15px 0px 0px; text-align: start; text-decoration-color: initial; text-decoration-style: initial; text-indent: 0px; text-transform: none; vertical-align: baseline; white-space: normal; widows: 2; word-spacing: 0px;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho2qCr6NLPXYsXmoEWH-hcH46PTJ-4tHYpKzZcVb-JuOZrBMq7zO6BaZpjKVZF6SfzTzwdAFiMwsyn5IzBUOPrPGzi06Wg3Ym1OKRX-YTVFVY_FH3FeDJZ8UAOW3kI5kquB7zRGZf8lPZ2/s1600/rsz_2016-09-26_runtastic-2603.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="519" data-original-width="800" height="207" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho2qCr6NLPXYsXmoEWH-hcH46PTJ-4tHYpKzZcVb-JuOZrBMq7zO6BaZpjKVZF6SfzTzwdAFiMwsyn5IzBUOPrPGzi06Wg3Ym1OKRX-YTVFVY_FH3FeDJZ8UAOW3kI5kquB7zRGZf8lPZ2/s320/rsz_2016-09-26_runtastic-2603.jpg" width="320" /></a></div>
</h2>
<h2 style="-webkit-text-stroke-width: 0px; background: rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: inherit; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 28px; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: bold; letter-spacing: 0.108px; line-height: 1.1; margin: 20px 0px 10px; orphans: 2; outline: 0px; padding: 15px 0px 0px; text-align: start; text-decoration-color: initial; text-decoration-style: initial; text-indent: 0px; text-transform: none; vertical-align: baseline; white-space: normal; widows: 2; word-spacing: 0px;">
1. Extra Free Time</h2>
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Interval training is the most efficient form of cardio, and can deliver benefits much more quickly than typical cardio workouts. In fact, research shows that 27 minutes of HIIT performed three times per week delivers the same aerobic and anaerobic results as 60 minutes of regular cardio performed five times per week. Interval training can also get you in shape more quickly – according to a<span> </span><a href="http://www.shape.com/fitness/workouts/8-benefits-high-intensity-interval-training-hiit" style="background-color: transparent; box-sizing: border-box; color: #3c9cee; margin: 0px; padding: 0px; text-decoration: none;">2011 study</a>, a mere two weeks of high-intensity intervals can improve your aerobic capacity as much as six to eight weeks of endurance training.</div>
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2. More Calories Burned</h2>
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In terms of weight loss, intervals are more effective than long, slow endurance exercise. The intense effort you put in means that your body must work harder to recover, so you’ll burn more calories in the 24 hours after an interval workout than you would after a slow, steady run. During those 24 hours after high intensity interval training, your body can also produce up to 450 percent more human growth hormone, which increases caloric burn and even slows down the aging process.</div>
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3. A Big Smile</h2>
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Interval training creates a surge of endorphins, the natural opiates your brain produces as a result of difficult exercise. Because of its short bursts of strenuous activity, interval training drastically boosts endorphin production, so you’ll experience a true “runners high” and will feel happy and energized after your workout.</div>
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4. Increased Speed and Endurance</h2>
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Interval training stimulates several physiological changes that can lead to greater speed, and stamina. For example, HIIT helps your body learn to burn lactic acid more efficiently – allowing you to exercise for a longer period of time before fatigue sets in. Interval training makes it easier to go farther and faster with more energy, and will also help with your other cardio activities, including hiking,<span> </span><a href="https://www.runtastic.com/blog/en/sports-fitness/how-to-lose-weight-by-biking/" style="background-color: transparent; box-sizing: border-box; color: #3c9cee; margin: 0px; padding: 0px; text-decoration: none;" target="_blank">biking</a>,<span> </span><a href="https://www.runtastic.com/blog/en/sports-fitness/swimming-perfect-alternative-fitness-program/" style="background-color: transparent; box-sizing: border-box; color: #3c9cee; margin: 0px; padding: 0px; text-decoration: none;" target="_blank">swimming</a><span> </span>and skiing.</div>
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5. A Healthier Heart</h2>
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Although high intensity intervals accelerate your heart rate, HIIT can actually decrease strain on your heart. Over time, cardiovascular exercise can increase your heart stroke volume, or the amount of blood that your heart pumps per beat. Interval training maximizes cardiovascular benefits, so it can quickly increase stroke volume, making your heart stronger and more efficient. HIIT also maximizes the other benefits of cardiovascular exercise, including decreasing your risk of both heart disease and high blood pressure.</div>
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6. Fewer Sick Days</h2>
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Interval training also amplifies cardio’s other health benefits, including reducing cholesterol, which in turn lowers the risk of arthritis and other inflammatory problems. Additionally, challenging exercise strengthens the immune system, so regular interval work can boost your immunity and help prevent colds and the flu</div>
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TIME FOR HEALTHhttp://www.blogger.com/profile/07628681545253795273noreply@blogger.com0tag:blogger.com,1999:blog-159687544642495463.post-20943292258668412092018-01-05T22:25:00.001+01:002018-01-05T22:30:01.008+01:00Health benefits of regular cycling<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpIQZEbrO0QICQhSmK5ekb3A6l-Pj_99BcNWBY6-MqNz94_1aAO_MSpNDtOEKm1vH8qtuJ7G70bdLJ03XfkXJOVl-fZh6TjCw0mqFR-H559ngbjwXkRjROdreZOVzeuB7aA2awoXOKJaSH/s1600/cycling-bikes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="353" data-original-width="730" height="154" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpIQZEbrO0QICQhSmK5ekb3A6l-Pj_99BcNWBY6-MqNz94_1aAO_MSpNDtOEKm1vH8qtuJ7G70bdLJ03XfkXJOVl-fZh6TjCw0mqFR-H559ngbjwXkRjROdreZOVzeuB7aA2awoXOKJaSH/s320/cycling-bikes.jpg" width="320" /></a></div>
<h2 id="lp-h-1" style="-webkit-font-smoothing: initial; -webkit-text-stroke-width: 0px; color: #181b1d; font-family: Signika, sans-serif; font-size: 2rem; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 600; letter-spacing: normal; line-height: 1.125; margin: 40px 0px 20px; orphans: 2; outline: none; text-align: start; text-decoration-color: initial; text-decoration-style: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; word-wrap: break-word;" tabindex="-1">
Health benefits of regular cycling</h2>
<span style="background-color: white; color: #4d5459; display: inline; float: none; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-weight: 400; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">Cycling is mainly an aerobic activity, which means that your heart, blood vessels and lungs all get a workout. You will breathe deeper, perspire and experience increased body temperature, which will improve your overall fitness level. </span><br />
<br style="-webkit-text-stroke-width: 0px; color: #4d5459; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 16px; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;" />
<span style="background-color: white; color: #4d5459; display: inline; float: none; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-weight: 400; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">The health benefits of regular cycling include:</span><br />
<ul style="-webkit-text-stroke-width: 0px; color: #4d5459; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 16px; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; margin: 14px 0px 14px 40px; orphans: 2; padding-left: 18px; text-align: start; text-decoration-color: initial; text-decoration-style: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">
<li style="margin-top: 0px;">increased cardiovascular fitness</li>
<li style="margin-top: 7px;">increased muscle strength and flexibility</li>
<li style="margin-top: 7px;">improved joint mobility</li>
<li style="margin-top: 7px;">decreased stress levels</li>
<li style="margin-top: 7px;">improved posture and coordination</li>
<li style="margin-top: 7px;">strengthened bones</li>
<li style="margin-top: 7px;">decreased body fat levels</li>
<li style="margin-top: 7px;">prevention or management of disease</li>
<li style="margin-top: 7px;">reduced anxiety and depression.</li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsSBj-H2EVhyi41eefLHjjPgQKwgJ1Ch-gME5d0mt9fq_kDzHeH_uFCeUVAfKMj-Q6ckRLItZD3YGiT9MdrxKtPN1M8HFooYggTsm7DhI2rTCM_8Iu-qUxl_gBeFZ5tnA6ZiA4yvbtPeGl/s1600/LIV_RACE_DAY_PROMOBLOCK.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="600" data-original-width="800" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsSBj-H2EVhyi41eefLHjjPgQKwgJ1Ch-gME5d0mt9fq_kDzHeH_uFCeUVAfKMj-Q6ckRLItZD3YGiT9MdrxKtPN1M8HFooYggTsm7DhI2rTCM_8Iu-qUxl_gBeFZ5tnA6ZiA4yvbtPeGl/s320/LIV_RACE_DAY_PROMOBLOCK.jpg" width="320" /></a></div>
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Cycling for health and fitness</h2>
<span style="background-color: white; color: #4d5459; display: inline; float: none; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-weight: 400; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">It only takes two to four hours a week to achieve a general improvement to your health. Cycling is:</span><br />
<ul style="-webkit-text-stroke-width: 0px; color: #4d5459; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 16px; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; margin: 14px 0px 14px 40px; orphans: 2; padding-left: 18px; text-align: start; text-decoration-color: initial; text-decoration-style: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">
<li style="margin-top: 0px;">Low impact – it causes less strain and injuries than most other forms of exercise.</li>
<li style="margin-top: 7px;">A good muscle workout<strong style="font-weight: 700;"> </strong>– cycling uses all of the major muscle groups as you pedal.</li>
<li style="margin-top: 7px;">Easy – unlike some other sports, cycling does not require high levels of physical skill. Most people know how to ride a bike and, once you learn, you don’t forget.</li>
<li style="margin-top: 7px;">Good for strength and stamina<strong style="font-weight: 700;"> </strong>– cycling increases stamina, strength and aerobic fitness.</li>
<li style="margin-top: 7px;">As intense as you want<strong style="font-weight: 700;"> </strong>– cycling can be done at very low intensity to begin with, if recovering from injury or illness, but can be built up to a demanding physical workout.</li>
<li style="margin-top: 7px;">A fun way to get fit<strong style="font-weight: 700;"> </strong>– the adventure and buzz you get from coasting down hills and being outdoors means you are more likely to continue to cycle regularly, compared to other physical activities that keep you indoors or require special times or places.</li>
<li style="margin-top: 7px;">Time-efficient – as a mode of transport, cycling replaces sedentary (sitting) time spent driving motor vehicles or using trams, trains or buses with healthy exercise.</li>
</ul>
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TIME FOR HEALTHhttp://www.blogger.com/profile/07628681545253795273noreply@blogger.com0tag:blogger.com,1999:blog-159687544642495463.post-35317778109029248452017-12-29T18:30:00.002+01:002017-12-29T18:30:42.563+01:00This NEW YEAR GET SOME TIME FOR HEALTH WITH US.<div dir="ltr" style="text-align: left;" trbidi="on">
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<br />
<div class="MsoNormal">
<b><span style="background: white; border: none windowtext 1.0pt; color: #666666; font-family: "Arial","sans-serif"; font-size: 13.5pt; line-height: 115%; mso-border-alt: none windowtext 0in; padding: 0in;">This NEW YEAR GET SOME TIME FOR HEALTH WITH US.</span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span style="background: white; border: none windowtext 1.0pt; color: #666666; font-family: "Arial","sans-serif"; font-size: 13.5pt; line-height: 115%; mso-border-alt: none windowtext 0in; padding: 0in;">Benefits of
Push Ups.</span></b><span style="background: white; color: #666666; font-family: "Arial","sans-serif"; font-size: 13.5pt; line-height: 115%;"><span style="-webkit-text-stroke-width: 0px; float: none; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;"> </span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin: 0in; mso-list: l0 level1 lfo1; tab-stops: list .25in; text-indent: -.25in; vertical-align: baseline;">
<span style="color: #666666; font-family: "Arial","sans-serif"; font-size: 13.5pt; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><b><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Arial","sans-serif"; font-size: 13.5pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">Build Bigger Chest, Shoulder & Arm
Muscles.</span></b><span style="color: #666666; font-family: "Arial","sans-serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";"> The push up is
underrated in its capacity to build a muscular upper body physique. Probably
because it’s a bodyweight exercise that you’ll “outgrow” in terms of strength.
Luckily, there’s plenty of <a href="http://www.kingofthegym.com/benefits-of-push-ups/#VARIATIONS"><span style="color: #24447b; text-decoration: none; text-underline: none;">advanced
variations</span></a> to keep your body challenged and your muscles
growing.</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin: 0in; mso-list: l0 level1 lfo1; tab-stops: list .25in; text-indent: -.25in; vertical-align: baseline;">
<span style="color: #666666; font-family: "Arial","sans-serif"; font-size: 13.5pt; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: #666666; font-family: "Arial","sans-serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";"> </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin: 0in; mso-list: l0 level1 lfo1; tab-stops: list .25in; text-indent: -.25in; vertical-align: baseline;">
<span style="color: #666666; font-family: "Arial","sans-serif"; font-size: 13.5pt; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><b><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Arial","sans-serif"; font-size: 13.5pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">Get a Full Body Workout.</span></b><span style="color: #666666; font-family: "Arial","sans-serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";"> The push up is a compound exercise,
meaning it is a multi-joint exercise that works multiple muscles. It also
requires that your stabilizer muscles come out and play. It improves the
strength of the chest, as well as the triceps, shoulders, and abs. It even hits
the back, legs and glutes (albeit to a lesser extent), thus providing a full
body workout.</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; vertical-align: baseline;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin: 0in; mso-list: l0 level1 lfo1; tab-stops: list .25in; text-indent: -.25in; vertical-align: baseline;">
<span style="color: #666666; font-family: "Arial","sans-serif"; font-size: 13.5pt; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><b><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Arial","sans-serif"; font-size: 13.5pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">Use <a href="http://www.kingofthegym.com/push-up-variations/"><span style="color: #24447b; text-decoration: none; text-underline: none;">Push Up Variations</span></a>.</span></b><span style="color: #666666; font-family: "Arial","sans-serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";"> As mentioned earlier, there are several
ways to modify the bodyweight push up by simply changing your body position or
utilizing equipment. This means that you can always have a productive push up
workout regardless of your strength and experience level. You can make push ups
easier by doing band-assisted, incline or knee push ups. Or you can make them
harder by elevating your feet, wearing a weighted vest or using a stability
ball, to name a few.</span></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcSuMqQO9gMO3-7OEHPNUN-biQHTFphyphenhyphenTxaKBtlctyz2eViyvXI1SfbTr0mbJF_V9qgBJ6yJ8RH2mQp826iK8oqmTuFsrQAOYAOS9p2KNwDjMrJ2lCRx3jDD-zkN5EN5JAFthMY6WmT6Km/s1600/010.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="963" data-original-width="1451" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcSuMqQO9gMO3-7OEHPNUN-biQHTFphyphenhyphenTxaKBtlctyz2eViyvXI1SfbTr0mbJF_V9qgBJ6yJ8RH2mQp826iK8oqmTuFsrQAOYAOS9p2KNwDjMrJ2lCRx3jDD-zkN5EN5JAFthMY6WmT6Km/s320/010.jpg" width="320" /></a></div>
<br />
<br />
<br />
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin: 0in; mso-list: l0 level1 lfo1; tab-stops: list .25in; text-indent: -.25in; vertical-align: baseline;">
<span style="color: #666666; font-family: "Arial","sans-serif"; font-size: 13.5pt; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: #666666; font-family: "Arial","sans-serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";"> </span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibCtFFKzepahZsLueRJVSMAZ9bgIpFD0QC3AEwkqDx82zFmfCW7-eSmj1Ayad0F3BqYzY9vh14axk_kFlO3t2ZLboio-AcnfuPVNIJKzL8XCweqsH02oZP49Uwhmk4AmFlAPzLqCCyCCV5/s1600/Suspended-Pushups.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="475" data-original-width="650" height="233" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibCtFFKzepahZsLueRJVSMAZ9bgIpFD0QC3AEwkqDx82zFmfCW7-eSmj1Ayad0F3BqYzY9vh14axk_kFlO3t2ZLboio-AcnfuPVNIJKzL8XCweqsH02oZP49Uwhmk4AmFlAPzLqCCyCCV5/s320/Suspended-Pushups.jpg" width="320" /></a></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin: 0in; mso-list: l0 level1 lfo1; tab-stops: list .25in; text-indent: -.25in; vertical-align: baseline;">
<span style="color: #666666; font-family: "Arial","sans-serif"; font-size: 13.5pt; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">6.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><b><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Arial","sans-serif"; font-size: 13.5pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">Increase Your Bench Press Strength.</span></b><span style="color: #666666; font-family: "Arial","sans-serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";"> Even if you can <a href="http://www.kingofthegym.com/barbell-bench-press/"><span style="color: #24447b; text-decoration: none; text-underline: none;">bench press</span></a> a
mega amount of weight, it doesn’t mean doing push ups are a waste of time. To
the contrary, they will actually improve your bench pressing strenth. Why?
Because they train your stabilizer and core muscles muscles in a way the bench
press doesn’t; you’re moving and controlling your body with your hands
stationary. Whereas, the bench press involves moving weight with your body
stationary.</span></div>
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<span style="color: #666666; font-family: "Arial","sans-serif"; font-size: 13.5pt; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">7.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="color: #666666; font-family: "Arial","sans-serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";"> </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin: 0in; mso-list: l0 level1 lfo1; tab-stops: list .25in; text-indent: -.25in; vertical-align: baseline;">
<span style="color: #666666; font-family: "Arial","sans-serif"; font-size: 13.5pt; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">8.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><b><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Arial","sans-serif"; font-size: 13.5pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">Burn Calories & Fat.</span></b><span style="color: #666666; font-family: "Arial","sans-serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";"> If you’re looking to burn extra calories
to become more chiseled than a Greek god statue, then you’re in luck. Push ups
can be great as part of a cardio/endurance workout. However, you’ve got to
first build up enough base strength where you can do at least 40-50 non-stop.
Otherwise you’ll end up exhausting your muscles before exhausting your
cardiovascular system.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWqoQyd3yXM3dJgQkPxnExNHhXkCKQsm986c9YkkCmZK_lIGFWwtB9DdSJmjFnaMdm3RzjnR_m0k5uikvS2J4Y_V1jPI5eDcInFs2aYqW9VC_PRroTShHOAdqpE-zsvm5tSF2YW82abg9c/s1600/TRX-Suspended-Push-up.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="454" data-original-width="700" height="207" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWqoQyd3yXM3dJgQkPxnExNHhXkCKQsm986c9YkkCmZK_lIGFWwtB9DdSJmjFnaMdm3RzjnR_m0k5uikvS2J4Y_V1jPI5eDcInFs2aYqW9VC_PRroTShHOAdqpE-zsvm5tSF2YW82abg9c/s320/TRX-Suspended-Push-up.jpg" width="320" /></a></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin: 0in; mso-list: l0 level1 lfo1; tab-stops: list .25in; text-indent: -.25in; vertical-align: baseline;">
<span style="color: #666666; font-family: "Arial","sans-serif"; font-size: 13.5pt; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">9.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><b><span style="border: none windowtext 1.0pt; color: #666666; font-family: "Arial","sans-serif"; font-size: 13.5pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">Do It Anywhere.</span></b><span style="color: #666666; font-family: "Arial","sans-serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";"> Are you on vacation? Traveling? Don’t
have access to a gym? No problem. You can get a decently intense upper body
workout with push ups (add in <a href="http://www.kingofthegym.com/pull-up/"><span style="color: #24447b; text-decoration: none; text-underline: none;">pull ups</span></a> to hit the
back, too). They can be performed anywhere you find a safe surface!</span></div>
<div class="MsoNormal">
<br /></div>
</div>
TIME FOR HEALTHhttp://www.blogger.com/profile/07628681545253795273noreply@blogger.com0tag:blogger.com,1999:blog-159687544642495463.post-19611005013539661972017-12-26T17:04:00.001+01:002017-12-26T17:06:39.401+01:003 BENEFITS OF MEDICINE BALL SLAM<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: #111111; font-family: "arial" , "sans-serif"; font-size: 16.5pt;">3 BENEFITS OF MEDICINE BALL SLAM</span></div>
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<span style="color: #111111; font-family: "arial" , "sans-serif"; font-size: 16.5pt;">1. Total Body Conditioning</span></div>
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<span style="color: #222222; font-family: "verdana" , "sans-serif"; font-size: 11.5pt;">The medicine ball slam typically starts from the floor; with a
lifter performing a clean movement and transitioning the ball overhead. I
typically will have athletes perform an explosive vertical jump into a violent
yet controlled slam throughout fullest of ranges of motion. By increasing the
distance the load is moved, the speed, and the force outputs per slam, a lifter
will often exhaust high amounts of energy. When done repeatedly, either at
maximal or submaximal outputs, this exercise can be a very functional movement
to increase work capacity and move throughout a multi-directional range of
motion</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbIO57LX7TJaKCQbwjPN3d2m84-Yzrd34wJwWs730ZVnUq9d-dxi8T3iR1CrDOFk7IbszAX-J9d55RDtdqqrISZ479Ngc8n3lX-Jd4I4f5cM4YGClo81aDgIbi7n9xr5jpNbu6c818BV2n/s1600/medicine-ball-slam-.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1028" data-original-width="1188" height="276" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbIO57LX7TJaKCQbwjPN3d2m84-Yzrd34wJwWs730ZVnUq9d-dxi8T3iR1CrDOFk7IbszAX-J9d55RDtdqqrISZ479Ngc8n3lX-Jd4I4f5cM4YGClo81aDgIbi7n9xr5jpNbu6c818BV2n/s320/medicine-ball-slam-.jpg" width="320" /></a></div>
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<span style="color: #111111; font-family: "arial" , "sans-serif"; font-size: 16.5pt; font-weight: normal;">2.
Multi-Directional Core Training</span></h3>
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<span style="box-sizing: border-box;"><span style="color: #222222; font-family: "verdana" , "sans-serif"; font-size: 11.5pt;">Ball
slams can be done in a variety of angles; whether to the side, front, in an
arcing pattern, and more. The ability to contract the hip flexors, abdominals,
and obliques through a full range of motion can help to engage and promote
explosive and controlled movements throughout the torso. This controlled
contractions and force production throughout the core can increase power
development and spinal stability while on motion, each vital to strength,
power, and sport athletes during loaded and unloaded movements (cleans,
snatches, squat, running, contact sports, etc).</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ7dra-8mgHfwqy1aCTLuPcgwp_gpA_kz1z79mR2a4rTGIhKfStMgU-m46IycOOYPNXaKaXgp0PxogtOi3vs9tITK3I4F6cvPCQS06oexyktoSmk8gw1mCtVrJGYh9-55iT7qYpTgMBOys/s1600/12c6c9c35d5c1cf9103260eafe7a1ee2--plyometric-workout-plyometrics.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="667" data-original-width="500" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ7dra-8mgHfwqy1aCTLuPcgwp_gpA_kz1z79mR2a4rTGIhKfStMgU-m46IycOOYPNXaKaXgp0PxogtOi3vs9tITK3I4F6cvPCQS06oexyktoSmk8gw1mCtVrJGYh9-55iT7qYpTgMBOys/s320/12c6c9c35d5c1cf9103260eafe7a1ee2--plyometric-workout-plyometrics.jpg" width="239" /></a></div>
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<span style="color: #111111; font-family: "arial" , "sans-serif"; font-size: 16.5pt; font-weight: normal;">3.
Enhanced Athleticism</span></h3>
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<span style="box-sizing: border-box;"><span style="color: #222222; font-family: "verdana" , "sans-serif"; font-size: 11.5pt;">Athletic
movement is fluid, forceful, controlled, and has the ability to transfer into a
wide array of movement variants in an ever changing environment. The ability to
react to stimuli both inside and outside the control of the athlete, engage
with the surroundings, and manipulate objects and oneself specific to sport
goal or function is at the root of most athletics. When performing medicine
ball slams, a lifter must promote force, react to stimuli, and repeat in a
fluid manner, much like what is needed throughout fitness and sport.</span></span></div>
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TIME FOR HEALTHhttp://www.blogger.com/profile/07628681545253795273noreply@blogger.com0tag:blogger.com,1999:blog-159687544642495463.post-86247314363960083352017-12-15T00:40:00.003+01:002017-12-15T20:23:10.846+01:00<div dir="ltr" style="text-align: left;" trbidi="on">
5 BENEFITS OF <span style="background-color: white; color: #222222; display: inline; float: none; font-family: "arial" , sans-serif; font-size: 16px; font-style: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">SIDE PLANK</span><br />
<br />
<h2 style="-webkit-text-stroke-width: 0px; background-color: white; box-sizing: border-box; color: #393836; font-family: "Open Sans", sans-serif; font-size: 23px; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; line-height: 1.5; margin: 10px 0px 20px; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">
1. Core Strength</h2>
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This pose works your core to a huge extent. You have to really use your belly muscles to stay upright, so you’ll definitely be feeling the core work the day after.</div>
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Here’s a quick alignment tip: really engage your core to keep your hips from sagging towards the floor. You want to be one long, strong line of energy in this pose.</div>
<div style="-webkit-text-stroke-width: 0px; background-color: white; box-sizing: border-box; color: #393836; font-family: "Open Sans", sans-serif; font-size: 16px; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 300; letter-spacing: normal; margin: 0px 0px 20px; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">
So if you want a strong core and abs of steel, start with Side Plank.</div>
<div style="-webkit-text-stroke-width: 0px; background-color: white; box-sizing: border-box; color: #393836; font-family: "Open Sans", sans-serif; font-size: 16px; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 300; letter-spacing: normal; margin: 0px 0px 20px; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyAX5AjkDt4wpzlc9Pss8nELgDwOYuxFMAtVYsILQVU8dSlp1rd7GovYROev3t5Ia1_m6R6aMNvbj5iIpAXL-IJNJy2oyR84SFcwEIu79HIFbjt-ITOwpzUs3IRjyzioNi-ZxUNbr2paZ-/s1600/Side-Plank-Variations.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="873" data-original-width="1024" height="340" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyAX5AjkDt4wpzlc9Pss8nELgDwOYuxFMAtVYsILQVU8dSlp1rd7GovYROev3t5Ia1_m6R6aMNvbj5iIpAXL-IJNJy2oyR84SFcwEIu79HIFbjt-ITOwpzUs3IRjyzioNi-ZxUNbr2paZ-/s400/Side-Plank-Variations.png" width="400" /></a></div>
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<br /></div>
<h2 style="-webkit-text-stroke-width: 0px; background-color: white; box-sizing: border-box; color: #393836; font-family: "Open Sans", sans-serif; font-size: 23px; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; line-height: 1.5; margin: 10px 0px 20px; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">
2. Strengthens Arms and Wrists</h2>
<div style="-webkit-text-stroke-width: 0px; background-color: white; box-sizing: border-box; color: #393836; font-family: "Open Sans", sans-serif; font-size: 16px; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 300; letter-spacing: normal; margin: 0px 0px 20px; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">
Side Plank requires you to balance on one arm, so this is a great pose for strengthening your shoulders, wrists, and arms. Make sure to keep your arm strong. Don’t lock your elbow, and don’t sink into your shoulder.</div>
<div style="-webkit-text-stroke-width: 0px; background-color: white; box-sizing: border-box; color: #393836; font-family: "Open Sans", sans-serif; font-size: 16px; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 300; letter-spacing: normal; margin: 0px 0px 20px; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">
Follow these tips, and you’ll be on your way to having <a href="http://www.doyouyoga.com/a-moment-of-yogic-gratitude-for-madonnas-arms/" style="background-color: transparent; box-sizing: border-box; color: #00cc33; text-decoration: none;" target="_blank">Madonna arms</a> in no time.</div>
<h2 style="-webkit-text-stroke-width: 0px; background-color: white; box-sizing: border-box; color: #393836; font-family: "Open Sans", sans-serif; font-size: 23px; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; line-height: 1.5; margin: 10px 0px 20px; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">
3. Strengthens Legs</h2>
<div style="-webkit-text-stroke-width: 0px; background-color: white; box-sizing: border-box; color: #393836; font-family: "Open Sans", sans-serif; font-size: 16px; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 300; letter-spacing: normal; margin: 0px 0px 20px; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">
Side Plank is really a full-body pose. You work pretty much every part, and the legs are no exception.</div>
<div style="-webkit-text-stroke-width: 0px; background-color: white; box-sizing: border-box; color: #393836; font-family: "Open Sans", sans-serif; font-size: 16px; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 300; letter-spacing: normal; margin: 0px 0px 20px; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">
Engage the legs, especially the supporting one, to help keep you up. You want the core working, but you don’t want it doing everything all on its own. Just like with the arms, don’t lock the supporting knee, as that will definitely do more harm than good.</div>
<div style="-webkit-text-stroke-width: 0px; background-color: white; box-sizing: border-box; color: #393836; font-family: "Open Sans", sans-serif; font-size: 16px; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 300; letter-spacing: normal; margin: 0px 0px 20px; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">
Keep everything engaged, and try to feel a bit of lift in the thighs, and get excited about the amazing-looking legs you’re going to have!</div>
<h2 style="-webkit-text-stroke-width: 0px; background-color: white; box-sizing: border-box; color: #393836; font-family: "Open Sans", sans-serif; font-size: 23px; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; line-height: 1.5; margin: 10px 0px 20px; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">
4. Improves Balance</h2>
<div style="-webkit-text-stroke-width: 0px; background-color: white; box-sizing: border-box; color: #393836; font-family: "Open Sans", sans-serif; font-size: 16px; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 300; letter-spacing: normal; margin: 0px 0px 20px; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">
<img alt="Side Plank with Big Toe Hold Pose" class="alignleft size-thumbnail wp-image-27042" height="160" src="https://www.doyouyoga.com/wp-content/uploads/2014/12/Side-Plank-with-Big-Toe-Hold-Pose1-240x160.jpg" style="border: 0px; box-sizing: border-box; float: left; height: auto; margin-bottom: 20px; margin-right: 20px; max-width: 100%; vertical-align: middle;" width="240" />I think many would agree that Side Plank is without a doubt a not-so-easy balancing pose. However, the fact that it challenges you, and builds strength in your arms and wrists, makes it a great prep pose for other arm balances down the road.</div>
<div style="-webkit-text-stroke-width: 0px; background-color: white; box-sizing: border-box; color: #393836; font-family: "Open Sans", sans-serif; font-size: 16px; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 300; letter-spacing: normal; margin: 0px 0px 20px; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">
If you’re a beginner (or like me, you don’t do this pose as often as you should), just looking down at your supporting hand can be balance-challenging enough. But if you want to kick things up a notch, send your gaze up to the hand that is reaching towards the sky.</div>
<div style="-webkit-text-stroke-width: 0px; background-color: white; box-sizing: border-box; color: #393836; font-family: "Open Sans", sans-serif; font-size: 16px; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 300; letter-spacing: normal; margin: 0px 0px 20px; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">
And if you’re an advanced practitioner, you could also try the full pose a la B.K.S. Iyengar with the top leg perpendicular to the ground. Look at you, you master balancer!</div>
<h2 style="-webkit-text-stroke-width: 0px; background-color: white; box-sizing: border-box; color: #393836; font-family: "Open Sans", sans-serif; font-size: 23px; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; line-height: 1.5; margin: 10px 0px 20px; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">
5. Improves Concentration</h2>
<div style="-webkit-text-stroke-width: 0px; background-color: white; box-sizing: border-box; color: #393836; font-family: "Open Sans", sans-serif; font-size: 16px; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 300; letter-spacing: normal; margin: 0px 0px 20px; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">
The scenario: you’re staring down at your hand, supporting arm starting to shake, and you can feel the sweat dripping down your forehead. You’re just waiting for the pose to be over. And you’re concentrating so hard on staying upright and keeping those hips from sagging.</div>
<div style="-webkit-text-stroke-width: 0px; background-color: white; box-sizing: border-box; color: #393836; font-family: "Open Sans", sans-serif; font-size: 16px; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 300; letter-spacing: normal; margin: 0px 0px 20px; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">
It might not seem like it, but this is actually a good experience because you’re developing your concentration skills! Once you come out of the pose, you’ll feel like you can conquer anything. But get ready for the other side, and keep concentrating!</div>
</div>
TIME FOR HEALTHhttp://www.blogger.com/profile/07628681545253795273noreply@blogger.com0tag:blogger.com,1999:blog-159687544642495463.post-733504895448089902017-12-08T23:55:00.002+01:002017-12-08T23:56:05.232+01:00Benefits of Step Ups<div dir="ltr" style="text-align: left;" trbidi="on">
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<b><span style="border: none 1.0pt; color: #666666; font-family: "arial" , "sans-serif"; font-size: 13.5pt; padding: 0in;">Benefits of Step Ups.</span></b><span style="color: #666666; font-family: "arial" , "sans-serif"; font-size: 13.5pt;"> This is an awesome leg exercise. Check out its benefits
below to see some key advantages of implementing step ups into your routine.</span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin: 0in; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -.25in; vertical-align: baseline;">
<span style="color: #666666; font-family: "arial" , "sans-serif"; font-size: 13.5pt;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><b><span style="border: none 1.0pt; color: #666666; font-family: "arial" , "sans-serif"; font-size: 13.5pt; padding: 0in;">Improve Symmetry & Balance.</span></b><span style="color: #666666; font-family: "arial" , "sans-serif"; font-size: 13.5pt;"> The step up is a unilateral leg
exercise, which means that you train each leg independently. The result is that
you improve the symmetry of your leg musculature. And as I’m sure you could
imagine, doing an exercise on one leg also improves your balance.</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin: 0in; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -.25in; vertical-align: baseline;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin: 0in; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -.25in; vertical-align: baseline;">
<span style="color: #666666; font-family: "arial" , "sans-serif"; font-size: 13.5pt;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><b><span style="border: none 1.0pt; color: #666666; font-family: "arial" , "sans-serif"; font-size: 13.5pt; padding: 0in;">Increase Your <a href="http://www.kingofthegym.com/barbell-squat/"><span style="color: #24447b; text-decoration: none;">Squat</span></a> & <a href="http://www.kingofthegym.com/deadlift/"><span style="color: #24447b; text-decoration: none;">Deadlift</span></a> Strength.</span></b><span style="color: #666666; font-family: "arial" , "sans-serif"; font-size: 13.5pt;"> Want to squat and deadlift more? Step
ups can help. First off, they increase your overall leg strength, as any leg
exercise would. Second, as I had mentioned, it’s is a unilateral exercise;
therefore, in addition to fixing muscle <i><span style="border: none windowtext 1.0pt; mso-border-alt: none windowtext 0in; padding: 0in;">size</span></i>imbalances, it
fixes <i><span style="border: none windowtext 1.0pt; mso-border-alt: none windowtext 0in; padding: 0in;">strength</span></i> imbalances that are holding back your
progress on bilateral <a href="http://www.kingofthegym.com/best-leg-exercises/"><span style="color: #24447b; text-decoration: none;">leg exercises</span></a> (i.e.
squats and deadlifts). You see, it’s common to hit plateaus on bilateral
exercises because you can unknowingly favor your stronger side; thus, your
weaker side becomes your weakest link and retards your overall progress.</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin: 0in; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -.25in; vertical-align: baseline;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin: 0in; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -.25in; vertical-align: baseline;">
<span style="color: #666666; font-family: "arial" , "sans-serif"; font-size: 13.5pt;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><b><span style="border: none 1.0pt; color: #666666; font-family: "arial" , "sans-serif"; font-size: 13.5pt; padding: 0in;">Save Your Lower Back.</span></b><span style="color: #666666; font-family: "arial" , "sans-serif"; font-size: 13.5pt;"> You use a whole lot less weight with
step ups than you do with squats. This is obvious considering that step ups
involve the same basic movement as squats, except you use just one leg. So this
exercise can be clutch if you have lower back issues; or if you are simply
trying to work your lower body without hitting your lower back.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4eSfepk9t3dUzzpfLY7ygddM2aCPxgf5g4I-Y58Ued3Yh7dGqFd5ofb10cRC__6pzT3M3SVdRrKexpQbIdChx4CM4fqkMUfHP-vTGLpo6Gb7dWPlbtrvybUCuxiFLLE2cGBhofkroLR74/s1600/Alternating-Step-Up-with-a-Knee-Lift_Exercise1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="475" data-original-width="1000" height="152" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4eSfepk9t3dUzzpfLY7ygddM2aCPxgf5g4I-Y58Ued3Yh7dGqFd5ofb10cRC__6pzT3M3SVdRrKexpQbIdChx4CM4fqkMUfHP-vTGLpo6Gb7dWPlbtrvybUCuxiFLLE2cGBhofkroLR74/s320/Alternating-Step-Up-with-a-Knee-Lift_Exercise1.jpg" width="320" /></a></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin: 0in; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -.25in; vertical-align: baseline;">
<span style="color: #666666; font-family: "arial" , "sans-serif"; font-size: 13.5pt;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><b><span style="border: none 1.0pt; color: #666666; font-family: "arial" , "sans-serif"; font-size: 13.5pt; padding: 0in;">Develop Explosive Leg Power.</span></b><span style="color: #666666; font-family: "arial" , "sans-serif"; font-size: 13.5pt;"> Step ups train explosiveness of
the <a href="http://www.kingofthegym.com/leg-anatomy/"><span style="color: #24447b; text-decoration: none;">leg muscles</span></a>.
This of course translates to a general increase in lower body strength. But the
benefits extend that. You’ll be faster (such as when you’re sprinting) and
you’ll have a higher vertical jump (especially off of one leg).</span></div>
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</div>
TIME FOR HEALTHhttp://www.blogger.com/profile/07628681545253795273noreply@blogger.com0tag:blogger.com,1999:blog-159687544642495463.post-88245857137241623642017-12-01T17:40:00.002+01:002017-12-01T17:40:34.076+01:00<div dir="ltr" style="text-align: left;" trbidi="on">
*Benefits of Squats* <br /><br /><br /><br />Builds Muscle in Your Entire Body.<br /><br />Squats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building.<br /><br />In fact, when done properly, squats are so intense that they trigger the release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve muscle mass when you train other areas of your body aside from your legs.<br /><br />So squats can actually help you improve both your upper and lower body strength.<br /><br /><br />Functional Exercise Makes Real-Life Activities Easier<br /><br />Functional exercises are those that help your body to perform real-life activities, as opposed to simply being able to operate pieces of gym equipment.Squats are one of the best functional exercises out there, as humans have been squatting since the hunter-gatherer days. When you perform squats, you build muscle and help your muscles work more efficiently, as well as promote mobility and balance. All of these benefits translate into your body moving more efficiently in the real world too.<br />
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<br /><br />Burn More Fat<br /><br />One of the most time-efficient ways to burn more calories is actually to gain more muscle! For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before.<br /><br /><br />Maintain Mobility and Balance<br /><br />Strong legs are crucial for staying mobile as you get older, and squats are phenomenal for increasing leg strength. They also work out your core, stabilizing muscles, which will help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls – which is incidentally the #1 way to prevent bone fractures versus consuming mega-dose calcium supplements and bone<br /><br /><br /><br /><br />Prevent Injuries<br /><br />Most athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. They also help prevent injury by improving your flexibility (squats improve the range of motion in your ankles and hips) and balance, as noted above.<br /><br />Boost Your Sports Performance -- Jump Higher and Run Faster<br /><br />Whether you're a weekend warrior or a mom who chases after a toddler, you'll be interested to know that studies have linked squatting strength with athletic ability.1 Specifically, squatting helped athletes run faster and jump higher, which is why this exercise is part of virtually every professional athlete's training program.<br /><br /><br /><br />Tone Your Backside, Abs and Entire Body<br /><br />Few exercises work as many muscles as the squat, so it's an excellent multi-purpose activity useful for toning and tightening your behind, abs, and, of course, your legs. Furthermore, squats build your muscles, and these muscles participate in the regulation of glucose and lipid metabolism and insulin sensitivity, helping to protect you against obesity, diabetes and cardiovascular disease.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIEzOg-Ff2f25wBFBeITREa-rKWQAfefm2MFfvURC4WTR6awVIhl3-o-85ZEjGjvdLlPMNHxnhIVY1YAtMSv2s2frb3ozYJknPVkEr1B3ALfI7ByYFt_WEyueAjZ0zHxma53hAgGYdwNO9/s1600/Quads-Goblet-Squat.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIEzOg-Ff2f25wBFBeITREa-rKWQAfefm2MFfvURC4WTR6awVIhl3-o-85ZEjGjvdLlPMNHxnhIVY1YAtMSv2s2frb3ozYJknPVkEr1B3ALfI7ByYFt_WEyueAjZ0zHxma53hAgGYdwNO9/s320/Quads-Goblet-Squat.jpg" width="320" /></a></div>
<br /><br /><br />Help with Waste Removal<br /><br />Squats improve the pumping of body fluids, aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands. They're also useful for improved movement of feces through your colon and more regular bowel movements.<br />
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TIME FOR HEALTHhttp://www.blogger.com/profile/07628681545253795273noreply@blogger.com0tag:blogger.com,1999:blog-159687544642495463.post-15043677531622768572017-11-22T21:20:00.000+01:002017-11-22T21:20:42.825+01:00<div dir="ltr" style="text-align: left;" trbidi="on">
<h3 style="-webkit-font-smoothing: initial; -webkit-text-stroke-width: 0px; color: #181b1d; font-family: Signika, sans-serif; font-size: 1.5rem; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 600; letter-spacing: normal; line-height: 1.25; margin: 40px 0px 20px; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">
Health benefits of Pilates</h3>
<span style="background-color: white; color: #4d5459; display: inline; float: none; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: 16px; font-style: normal; font-weight: 400; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">The health benefits of Pilates include:</span><br />
<ul style="-webkit-text-stroke-width: 0px; color: #4d5459; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 16px; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; margin: 14px 0px; orphans: 2; padding-left: 18px; text-align: start; text-decoration-color: initial; text-decoration-style: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">
<li style="margin-top: 0px;">improved flexibility</li>
<li style="margin-top: 7px;">increased muscle strength and tone, particularly of your abdominal muscles, lower back, hips and buttocks (the ‘core muscles’ of your body)</li>
<li style="margin-top: 7px;">balanced muscular strength on both sides of your body</li>
<li style="margin-top: 7px;">enhanced muscular control of your back and limbs</li>
<li style="margin-top: 7px;">improved stabilisation of your spine</li>
<li style="margin-top: 7px;">improved posture</li>
<li style="margin-top: 7px;">rehabilitation or prevention of injuries related to muscle imbalances</li>
<li style="margin-top: 7px;">improved physical coordination and balance</li>
<li style="margin-top: 7px;">relaxation of your shoulders, neck and upper back</li>
<li style="margin-top: 7px;">safe rehabilitation of joint and spinal injuries</li>
<li style="margin-top: 7px;">prevention of musculoskeletal injuries</li>
<li style="margin-top: 7px;">increased lung capacity and circulation through deep breathing</li>
<li style="margin-top: 7px;">improved concentration</li>
<li style="margin-top: 7px;">increased body awareness</li>
<li style="margin-top: 7px;">stress management and relaxation.<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj51CYgpU2MDQFZimLs9rqeOn53nhsKsrFmffK9LCStXrtPJ0pDJd9-SOSBCDb-Eqqc9gz963HGfz6hmiWcdOtGYvGhBbSzUic7jZm9jrGsTlIZrLqzUH-R9DPRFfDNfknB-3ywnylBy8E3/s1600/The-Pilates-Body-Lifestyle-Shoot-TPB-0154.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1068" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj51CYgpU2MDQFZimLs9rqeOn53nhsKsrFmffK9LCStXrtPJ0pDJd9-SOSBCDb-Eqqc9gz963HGfz6hmiWcdOtGYvGhBbSzUic7jZm9jrGsTlIZrLqzUH-R9DPRFfDNfknB-3ywnylBy8E3/s320/The-Pilates-Body-Lifestyle-Shoot-TPB-0154.jpg" width="320" /></a></div>
</li>
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TIME FOR HEALTHhttp://www.blogger.com/profile/07628681545253795273noreply@blogger.com0tag:blogger.com,1999:blog-159687544642495463.post-415167972380810792016-10-21T01:05:00.000+02:002016-10-21T01:05:12.752+02:00<pre class="tw-data-text tw-ta tw-text-small" data-fulltext="" data-placeholder="Traducción" dir="ltr" id="tw-target-text" style="background-color: white; border: none; color: #212121; font-family: inherit; font-size: 16px !important; height: 408px; line-height: 24px !important; overflow: hidden; padding: 0px 0.14em 0px 0px; position: relative; resize: none; unicode-bidi: isolate; white-space: pre-wrap; width: 281.5px; word-wrap: break-word;"><span style="color: #222222; font-family: arial, sans-serif; font-size: 12.8px; white-space: normal;">Time for health , de la mano de Mediacloud, proveedor de infraestructuras digitales en la nube, participa en WOBI, world business Forum Madrid. WOBI es un evento de dos días en el que se dan cita miles de directivos procedentes de diferentes países con una pasión común por los negocios. El evento tuvo lugar en el Teatro Real de Madrid. Un entorno mágico. Todos los miembros del equipo Time for Health nos sentimos encantados de haber podido transmitir a estos profesionales la importancia de dedicar un tiempo para ellos y para sus equipos humanos, para su salud y bienestar , con técnicas como el masaje on site, ideal para el lugar de trabajo.</span><div class="yj6qo ajU" style="color: #222222; cursor: pointer; font-family: arial, sans-serif; font-size: 12.8px; margin: 2px 0px 0px; outline: none; padding: 10px 0px; white-space: normal; width: 22px;">
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</pre>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: 1em; margin-right: 1em; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpCtHuR8K6DsJEff_OmyYfH9Qbw7D7oK4h7IxISxqGN3g62zeURVZ_MR9ZIknfaXcy5BzoRo5ZZ3bGa34bazjDCVS1TUCA9sYvGYQe9hlAsIYVSC7Kt-5k-e3Ptqyf4Gq3NVjn8LNAzhKt/s1600/IMG_3981.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpCtHuR8K6DsJEff_OmyYfH9Qbw7D7oK4h7IxISxqGN3g62zeURVZ_MR9ZIknfaXcy5BzoRo5ZZ3bGa34bazjDCVS1TUCA9sYvGYQe9hlAsIYVSC7Kt-5k-e3Ptqyf4Gq3NVjn8LNAzhKt/s200/IMG_3981.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Añadir leyenda</td></tr>
</tbody></table>
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TIME FOR HEALTHhttp://www.blogger.com/profile/07628681545253795273noreply@blogger.com0tag:blogger.com,1999:blog-159687544642495463.post-12141752200164050172016-07-07T15:36:00.002+02:002016-07-07T15:36:42.226+02:009 HEALTHY TIPS TO TRAVEL / 9 TIPS SALUDABLES PARA VIAJAR <div class="MsoNormal" style="background: white; text-align: justify;">
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<span lang="EN" style="color: #212121; font-family: Arial;">When we travel we should take some simple precautions.<o:p></o:p></span></div>
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<span lang="EN" style="color: #212121; font-family: Arial;">This will prevent us reaching our destination ready to enjoy.<o:p></o:p></span></div>
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<span lang="EN" style="color: #212121; font-family: Arial;">Otherwise, we run the risk of becoming crushed, with discomfort and sleepless situations that can embitter the trip or the much desired vacation.<o:p></o:p></span></div>
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<span lang="EN" style="color: #212121; font-family: Arial;">We give you some tips to reach your destination ready to perform and enjoy them:<o:p></o:p></span></div>
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<span lang="EN" style="color: #212121; font-family: Arial;">1) Hydrate: Drink plenty of water and avoid caffeinated drinks and carbonated. Water will Improve your sleep and your body will be more resistant<o:p></o:p></span></div>
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<span lang="EN" style="color: #212121; font-family: Arial;">2) Move feet, shoulders, head, walk and stretch; never be more than two hours without moving, not moving yourself for a long time can cause muscle spasms or cramps.<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfdc6IvMHaufvtznPRZ3qmNFsTcnwgRHifjDzfBSx8Fox9sogOVGzHRtHFav5M29GBSokT0T_bpCJuoPYmstBQ72iuMbfAT4XIpk6YvH3hgE92uzRWsip75eNGcOJu7dy94-Fd8Vej9Z1C/s1600/aircraft-464296_960_720.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfdc6IvMHaufvtznPRZ3qmNFsTcnwgRHifjDzfBSx8Fox9sogOVGzHRtHFav5M29GBSokT0T_bpCJuoPYmstBQ72iuMbfAT4XIpk6YvH3hgE92uzRWsip75eNGcOJu7dy94-Fd8Vej9Z1C/s320/aircraft-464296_960_720.jpg" width="320" /></a><span lang="EN" style="color: #212121; font-family: Arial;">3) Use clothing and comfortable shoes (avoid very stiff shoes and heels)<o:p></o:p></span></div>
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<span lang="EN" style="color: #212121; font-family: Arial;">4) Keep your natural curvature of neck and lower back. You can use a cushion or rolled-up blanket. Having the neck to one side or another or flexed for a long period of time would cause very annoying pains.<o:p></o:p></span></div>
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<span lang="EN" style="color: #212121; font-family: Arial;">5) DO NOT cross your legs. It is tempting, but you take your legs crossed would cause postural problems, muscle pain and circulation problems.<o:p></o:p></span></div>
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<span lang="EN" style="color: #212121; font-family: Arial;">6) Bring a jacket. Normally the air conditioning is strong. With cold you can not sleep well.<o:p></o:p></span></div>
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<span lang="EN" style="color: #212121; font-family: Arial;">7) Take plugs to isolate the noise. If you have a meeting after your tryp, you need to be rested. Avoid annoying noises and play it safe.<o:p></o:p></span></div>
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<span lang="EN" style="color: #212121; font-family: Arial;">8) Moisturize your skin with cream<o:p></o:p></span></div>
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<span lang="EN" style="color: #212121; font-family: Arial;">9) When you get to your destination reserve time to give you a massage and download all the muscles.</span><span style="color: #212121; font-family: Arial;"><o:p></o:p></span></div>
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<span lang="ES" style="font-family: Arial;"> -------</span></div>
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<span style="font-family: Calibri; font-size: 12pt;"> </span><span style="font-family: Arial;"> </span></div>
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<span lang="ES" style="font-family: Arial;">Cuando salimos de viaje debemos tomar algunas sencillas precauciones. <o:p></o:p></span></div>
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<span lang="ES" style="font-family: Arial;">Ello nos evitará llegar a nuestro destino listos para disfrutar. <o:p></o:p></span></div>
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<span lang="ES" style="font-family: Arial;">De lo contrario, corremos el riesgo de llegar machacados, con molestias
y sin dormir, situaciones que<span style="mso-spacerun: yes;"> </span>que pueden
amargarnos el viaje de trabajo o las vacaciones tan deseadas.<o:p></o:p></span></div>
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<span lang="ES" style="font-family: Arial;">Te damos <span style="mso-spacerun: yes;"> </span>tips para llegar a tu
destino listo para rendir y disfrutar a tope:<o:p></o:p></span></div>
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<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Arial; mso-ansi-language: ES-TRAD; mso-fareast-font-family: Arial; mso-fareast-language: ES-TRAD;"><span style="mso-list: Ignore;">1)<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Arial; mso-ansi-language: ES-TRAD; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: ES-TRAD;">Hidrátate:
Bebe mucha agua , evitando bebidas con cafeína y carbonatadas. Mejoraras tu
calidad de sueño y tu cuerpo estará mas resistente<o:p></o:p></span></div>
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<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="ES" style="font-family: Arial; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">2)<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span lang="ES" style="font-family: Arial;">Mueve pies, hombros, cabeza; <span style="mso-spacerun: yes;"> </span>cambia de postura, camina y estírate, nunca estés
más de dos horas sin moverte. <span style="mso-spacerun: yes;"> </span>Estar
parado durante mucho tiempo puede ocasionar contracturas musculares o
calambres. <o:p></o:p></span></div>
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<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="ES" style="font-family: Arial; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">3)<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span lang="ES" style="font-family: Arial;">Utiliza ropa y calzado cómodo (evitar zapatos
muy rígidos y tacones)<o:p></o:p></span></div>
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<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="ES" style="font-family: Arial; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">4)<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span lang="ES" style="font-family: Arial;">Mantén tu <span style="mso-spacerun: yes;"> </span>curvatura natural de cuello y zona lumbar. Utiliza
para ello un cojín o manta enrollada. Tener el cuello descolgado para un lado u
otro o flexionado durante mucho tiempo te ocasionara dolores muy molestos.<o:p></o:p></span></div>
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<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span lang="ES" style="font-family: Arial; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">5)<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span lang="ES" style="font-family: Arial;">NO cruces las piernas. Es una tentación, pero
llevar las piernas cruzadas te ocasionara problemas posturales y dolor muscular
así como <span style="mso-spacerun: yes;"> </span>problemas de circulación. <o:p></o:p></span></div>
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<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Arial; mso-ansi-language: ES-TRAD; mso-fareast-font-family: Arial; mso-fareast-language: ES-TRAD;"><span style="mso-list: Ignore;">6)<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Arial; mso-ansi-language: ES-TRAD; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: ES-TRAD;">Lleva
algo de abrigo. Normalmente el aire acondicionado es fuerte. Con frio te encogerás
y no podrás dormir bien.<o:p></o:p></span></div>
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<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Arial; mso-ansi-language: ES-TRAD; mso-fareast-font-family: Arial; mso-fareast-language: ES-TRAD;"><span style="mso-list: Ignore;">7)<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Arial; mso-ansi-language: ES-TRAD; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: ES-TRAD;">Lleva
unos tapones para<span style="mso-spacerun: yes;"> </span>aislarnos del ruido.
Si tienes una reunión nada más llegar necesitarás ir descansado. Evita molestos
ruidos y ve a lo seguro.<o:p></o:p></span></div>
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<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Arial; mso-ansi-language: ES-TRAD; mso-fareast-font-family: Arial; mso-fareast-language: ES-TRAD;"><span style="mso-list: Ignore;">8)<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Arial; mso-ansi-language: ES-TRAD; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: ES-TRAD;">Hidrata
tu piel con una crema de manos<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial; mso-ansi-language: ES-TRAD; mso-fareast-font-family: Arial; mso-fareast-language: ES-TRAD;"><span style="mso-list: Ignore;">9)<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Arial; mso-ansi-language: ES-TRAD; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: ES-TRAD;">Cuando
llegues a tu destino reserva tiempo para darte un masaje y descargar toda la
musculatura. <o:p></o:p></span></div>
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TIME FOR HEALTHhttp://www.blogger.com/profile/07628681545253795273noreply@blogger.com0