这事坚持5分钟身体定变健壮

文章导读
这事坚持五分钟身体定变健壮 (1)　
　俗语说：“人老脚先衰，树枯根先竭”，这是因为双脚位于人体下部，离心脏比较远，血
液回流缓慢，所以是人体中最先衰老的部位;但如果你不想老，便必须保证脚部不衰老，所谓“养生先养脚”，“腿勤人长寿”，“脚健人身壮”，重视脚部的保健养生，可起到防病治病、健康长寿的功效。保养脚部的方法有很多，下蹲功就是其中的一种。而且只要下蹲能够坚持五分钟，身体必然变得更健壮。
　　下蹲功
　　不用花钱，无需器具和场地，只要方便，在家里、公司办公室里或公园，只要有立足之地便可;无论多忙的人，想要健康，每天只需5—15分钟的练习就可以(视乎各人所需)。
　　我们先认识血液循环(体循环)的路线
　　心脏是输送血液的泵，血液循环首先由左心室输出血液→主动脉→各级动脉→全身各处毛细血管(与组织液进行物质交换，供给组织细胞氧气和营养物质)→(物质交换后动脉血变成静脉血)。返回时→各级静脉(运走二氧化碳和代谢产物)→上下腔静脉(大静脉)→右心房。
　　脚因为与心脏距离最远，因此，血从心脏流到脚尖的过程也较长，很容易出现末梢循环障碍，导至供血不足;一些新陈代谢的废物和各种毒素可能在足部积存下来，产生某种毒素，引起关节炎和一些器官的病变。
　　古人经常泡脚，用手按摩自己的脚心，天天散步，就是把气血引到脚上去，只要新鲜的血液能引到脚上，令到气血畅通，便可带走在足部积存的代谢后废物，运到肾脏处理后排出体外。
　　下肢血液回流心脏时，除胸腔吸气运动产生的胸腔负压和心脏舒张期产生的负压吸引等作用外，主要依靠下肢肌肉在运动时的肌肉挤压作用，特别是小腿肌肉(腓肠肌和比目鱼肌是主要的“肌肉泵”)的挤压作用，并借助于静脉瓣膜的单向开放功能，使静脉血由远端向近端、由浅静脉向深静脉流动，最后回流到心脏;我们把小腿肌肉的挤压作用称作“肌肉泵”作用，亦被称为“第二心脏”。
　　下肢血液循环功能不佳，可影响人体各个器管的生理功能，导致各种疾病的发生，由此可以看出离心脏最远的脚部肌肉的重要性。
　　双脚的血液循环顺畅，将促使全身的血液大循环亦处于良好状态，你就可以延缓衰老。
双脚是运行气血、联络脏腑、沟通内外、贯穿上下的十二经络的重要起止部位;加上奇经八脉，下蹲运动可以自然地激发这近20条经脉的经气。
　　下蹲运动的其他作用和好处
　　1、与长寿有关
　　对一些百岁健康老人的生活方式调查发现，他们从事田地耕作，蹲在池塘边淘米、洗菜、洗衣服、厕所也是蹲的…这就强健了他们的腰腿，达到了祛病除疾的作用。
　　2、强健关节和骨骼
　　下蹲可增强腰、髋、膝和踝关节的活动范围，增强膝关节的灵活性，延缓关节的老化，关节如果活动少，会使骨骼变得脆弱，钙就会流失到血液中，而且会积存在肾脏和膀胱中，造成排尿困难以及细菌繁殖等不良后果，所以经常使用和活动关节是永保年轻的关键。
　　3、可以增强肌肉力量
　　常做下蹲运动可以增强肌肉力量，尤其是下肢的肌肉力量;两条腿的力量增强了，可有效预防跌倒，走路时您会感到身体轻松，且生命充满活力。人体肌肉如果适度使用，将会更发达，但废弃不用或过度使用就会退化。
　　4、可改善血管功能
　　可以扩张微、小动脉血管，减少心脏外周阻力，可以改善微、小动脉血管壁的弹性，有效地降低血压。
[责任编辑:王卓]
http://yangsheng.gmw.cn/node_12215.htm
Share:

Workouts For Women - Tips and Suggestions


Workouts for women are designed to help accomplish two popular goals - to lose weight and feel fit. These workouts are not very different from the ones for men, but are tailored in some important ways to fit the needs of women better and match the unique needs of the female form.

The options are more extensive for workouts at a gym. But even for women who cannot find time to visit a gym, there are several routines that can be easily carried out right at home. These workouts for women can make a difference within weeks, making you stronger and your muscles firmer.

Along with exercises, embracing a healthy lifestyle which includes healthy eating, sleep, nutrition and hydration can have a transformational impact on overall fitness.

7 Minute Workout for Women

This simple exercise routine can be done at any time. Each round is followed by a rest break of 60 to 90 seconds. The workout is recommended twice or thrice every week.

It begins with an overhead squat which exercises the core, upper back and legs. It involves standing with feet apart and raising arms above the shoulder, then squatting as far as possible while keeping the knees behind the level of the toes. 10 to 15 repetitions make up a round.

Superman extensions are also designed to strengthen the core, lower back and buttock muscles. Lying on the floor with arms outstretched, you raise arms, legs and torso off the floor and hold the position while bringing arms forward. This exercise is also repeated 10 to 15 times in a round.

Scissor lunges exercise the lower body and are good for developing strength and firmness. With feet apart, the left leg is brought forward until the right knee touches the ground. An explosive jump with a criss-cross movement reverses the position, with right foot now forward and left knee close to the ground. Just 3 or 4 repetitions of this will do.

Other routines like the bird/dog, mountain climb, squat thrusts and pike walk or push-up are part of the 7 minute workout for women. Though initially these exercises will seem a bit difficult, they become easier with practice. It is important to start gradually and build up as your flexibility and stamina improve.

There are many other workout plans that don't require expensive or specialized gym equipment. The only thing required is determination to gain muscle and lose fat. With the right focus, persistence and a few minutes to exercise every day, it is possible to quickly and easily gain muscle, shed extra pounds and enjoy greater fitness.



Article Source: http://EzineArticles.com/9373326
Share:

Top Motivation to Lose Weight - Setting Goals for Yourself


Motivation is something which pushes you forward to reach your goals. And there is no better motivation to lose weight than setting goals for yourself. You need to set goals and targets which you need and plan to achieve in a given time span.

It is these goals which sort of create some mental contract with you and in turn pushes you ahead to complete the contract. How successfully you reach your goal depends on what type of goals you set for yourself.

If you set too difficult goals to achieve, it only affects your success as you cannot easily reach it as your subconscious mind does not know how to distinguish between big or little. It only recognizes success and failure.

Set realistic goals

So if you set a weight loss goal of exercising four times a week but only manage to do it thrice, your mind considers this as a failure. To avoid this, set only realistic and easily reachable goals. So whenever you reach a goal, the feeling of success it creates gives you more motivation to complete your other goals to lose weight.

First write down all your goals so that you can keep a tab on your goals every now and then to see your progress. Set easy goals so that you feel a sense of accomplishment as you reach each goal. For example, set measurable goals like losing a pound each week as it gives you something easier and reachable to work for.

You feel a sense of accomplishment as you reach each goal and this gives you even more motivation to lose weight. It is important that you don't set goals that are too much to achieve in too short a time span. It not only makes it difficult for you to lose weight, but also creates stress which does not favor weight loss.

Inform friends and family for support

Telling your friends and family gives you motivational support. They will keep reminding you about your goals, and you thus there is a lesser chance of your diverting from the goals. Similarly, you need to make it a habit to think positively and start replacing thoughts like 'I can't' with words like 'I will' and 'I can'.

Instead of setting similar goals all the time, it's better if you set new and challenging goals. This helps prevent you falling into a normal routine which can become a bore and more like a chore. You can perhaps change your exercise routine like going for a walk twice a week, aerobics twice a week and perhaps swimming another day or two. You thus don't bored with your exercise, and in fact, look forward to it.

So you can see, losing weight involves more than calories and workouts. It is all about how you set your mind frame to keep pushing you ahead to reach your weight loss goals. It's only with the right motivation to lose weight can you actually lose weight.

99NutritionTips is authority when it comes to Nutrition and Health Tips. Visit us to learn more about Nutrition and Health Tips. By visiting us, you will get a Free Report on How to Flatten Your Stomach

Article Source: http://EzineArticles.com/expert/Felix_G/488991



Article Source: http://EzineArticles.com/9343038
Share:

How To Deal With Your Belly Fat


Losing weight is extremely disappointing if you don't get your targeted waistline, much more if the excess fats that you are trying to get rid of are found around your belly.

Experts say belly fat is the most difficult to lose. You will know how "bad" is your belly fat by measuring your waist using an ordinary tape measure. You have abdominal obesity if your waist measures above 40 inches (for men) and 35 inches (for women).

But even if belly fat is difficult to lose, you can completely get rid of it by following these simple tips.

Cut carbohydrates. It is common knowledge that carbs can contribute to weight gain so you have to completely shy away from these. This is the most effective way to lose fat.

Based on studies, those who don't eat carbohydrate-rich food will experience a decline in appetite, which will result to weight loss. Low carb diets will significantly reduce belly fat, according to researches.

Among the foods that contain high amounts of carbohydrates are pasta and white bread.

Cut on refined sugar. Fructose, the substance found in sugar, is metabolized by the liver. However, when you take in a lot of sugar, the liver will be unable to metabolize all of it so it is forced to turn it into fat and is stored in the belly. Among those that contain high amount of sugar are 3-in-1 coffee and tea, fruit juices, sports drinks and even carbonated softdrinks. To still enjoy sweetened food, eat fruits instead because these are more healthy.

Eat fiber-rich foods. Numerous studies show that dietary fiber, especially viscous fibers that are indigestible, helps people lose weight. Viscous fibers are those that bind water and form a thick gel. The gel, which will then sit in the intestinal gut, works to slow down the movement of food resulting to slow digestion and absorption. When this happens, you will feel full longer and your appetite will reduce. Viscous fibers are found in most fruits and vegetables such as legumes.

Eat protein-rich foods. Studies show that protein helps reduce cravings for food by as much as 60 percent. This macronutrient also helps boost your metabolism, allowing you to burn between 80 to 100 calories per day.

Protein, particularly if sourced from animals, has been found to reduce your chances of gaining belly fat. So if you don't know how to lose belly fat, just eat unprocessed meat, poultry, eggs, seafood and fish because these are the best sources of protein.

Exercise regularly. Even if you cut down on carbs and sugar and eat more protein- and fiber-rich food, you still need to exercise because it will greatly help you gain a healthy body all over. Based on studies, aerobic exercises have been found to help reduce belly fat. Aerobic exercises include walking, swimming and running.

The same studies also show that aerobic exercises help you maintain your weight while preventing you from gaining back the lost abdominal fat.

Now you know how to lose belly fat fast and easy with these simple but effective tips.

Joel Escol is a professional writer based in the Philippines. He is currently writing web contents about Losing belly fat fast

Article Source: http://EzineArticles.com/expert/Joel_Escol/196490



Article Source: http://EzineArticles.com/9341556
Share:

5 Foods That Might Fool Your Weight Loss Diet


Choosing healthy foods for a weight loss diet can be challenging. The grocery store shelves are crammed with products marked reduced calorie, healthy substitute, fat-free, lower fat, and so on. The way that some foods are labeled, it's easy to believe that you're eating healthy options. But food labels sometimes are not as they may seem and can unintentionally ruin your weight loss goals. Here are 5 foods that can fool your weight loss diet plan.

Healthy Option Fast Food And Snacks

Fast food snacks, like chips or biscuits, that are marked as low fat or no fat can often contain hidden sugars and can be very high in calories. One low fat cookie can be 50 calories or more. And how often do we eat just one cookie? Make sure you learn how to read food labels whilst on your weight loss diet and monitor your serving sizes. Always remember that junk food is junk food irrespective of how healthy the labeling says it is. Always eat it in moderation.

Diet Sodas

These fake sweet drinks might be doing more harm than good to your weight loss diet plan. They are typically loaded with artificial sweeteners that can make you want to eat more and lead to cravings for sweets. As an alternative, add slices of lemon or orange to water and give yourself something that's genuinely sweet and not bad for you.

Salad Dressing

Salad is great food for a weight loss diet. It's good for you and its low in calories. But most people like to eat salad with some type of dressing. Keep in mind that low fat dressings are not low calorie food and can be stuffed with extra sugar to make up for the flavor. Go for vinaigrettes made from olive oil and vinegar or other homemade dressings which are a better option when you're trying to lose weight.

Portion Sizes (Even On Healthy Foods)

Portion sizes are confusing on packaged food, but you can also run into problems with natural foods. For example, a serving size of an avocado is only 50 calories. But having said that, it's also only a fifth of a whole avocado. Even though an avocado contains a very healthy fat, it's high in calories. Once again, moderation and calorie control is key.

Smoothies

A lot of people are using pre-packaged frozen fruits and veggies to make smoothies, or buying them at their local coffee stop. These smoothies typically contain additional things like yogurt and sugary syrups making them a high calorie drink. If you want to enjoy these frozen drinks, it's best to make them yourself, and keep a careful eye on what goes in them.

For more nutritional tips, information on the best exercise programs, fitness motivation and a FREE guide on how to burn belly fat daily please visit http://howtogetflatabsfast.org/

Article Source: http://EzineArticles.com/expert/Jon_Allo/1079948



Article Source: http://EzineArticles.com/9344643
Share:

Expert Low Carb Dieting


For a long time people thought that dietary intake of fat was what caused body fat stores; 'eating too much fat is causing me to be fat'. However this is actually not true. You will find out very quickly that reducing fat from the diet will hardly make any difference to your weight or percentage of body fat. When you start manipulating carbohydrates is when you will start noticing changes and thus the low carb, low fat diet was born. The fact is its carbohydrates (dietary sugars and starches) that make you fat, not fat. Most low carb diets remove fat almost entirely, making it very easy to manipulate for performance needs. However taking all fat from the diet for too long is not smart and the body will begin to manifest deficiencies noted with certain symptoms. These are joint pain, dry skin and dandruff to name a few, but more serious problems can develop if all dietary fat is taken out for longer than 6 months. This is why it's smart to keep the small percentage of fat in your low fat/low carb diet to be essential fat sources such as avocado, certain seeds and nuts. Supplements such as fish and flax seed oil capsules are also a must for your diet to remain healthy

It should be noted that just as being overweight and having too much body fat is considered unhealthy, the process of losing weight (whether slowly or quickly) should be a healthy process. Diets that cause extreme rapid weight loss can often be very unhealthy (and sometimes dangerous) and should only be practiced in certain conditions and under professional supervision. Losing weight at the expense of your health makes no sense. After an initial 7-12 pounds of weight loss in the first 3 weeks, losing 2 pounds/week is a healthy and very reasonable goal for all dieters. To do this, you must set up your program with certain very important parameters. The first and most detrimental is the amount of dietary protein you should consume. This is figured out with a body fat percentage measurement to determine one's lean body mass. There are many ways to measure body fat percentage. Whether performed by the trainer at your gym, a nutritionist, your doctor or your spouse, this must be done so you can figure out how your daily protein intake required for your diet. This is the backbone of any and every weight loss diet and where you should start.

The amount of protein you take in daily will be a never-changing constant with all other constituents revolving around this. To figure this out, eat 1 gram of protein per pound of lean body and add 10. If lifting weights is also part of your nutrition program, then eat 1 gram of protein per pound of lean body mass plus 15-20 grams. For example if your lean body mass is 150 lbs., you should eat between 160-170 grams protein/day and this should not change regardless of your activity level or other constituents in the diet. When setting up the amount of carbohydrates to eat on your diet, cycling your carbs works best. While the whole program is considered a 'low carb diet', every day is somewhat low carb, however you will have some days that are higher carbs than others. When choosing the amount of carbohydrates to eat, determine this from your current bodyweight and not your lean body mass measurement. For average/high carb days, multiply your current bodyweight by.9 and this will give you how many grams of carbohydrates to consume during the day. For low carb days, multiply your bodyweight by.5. For example a 225 lbs. man will eat ~200 grams carbs on the average day and ~100 grams on the low carb day.

Cycling low and high carb days is extremely important for the continuance of weight loss. Do not do more than 2-3 low carb days in a row. Doing so can disrupt your metabolism and drastically slow your weight loss down. If you eat too little calories for too long, the body will think its starving and begin to hold onto everything it has, causing weight loss to come to a halt. Schedule low carb days in the week based around your training program or work schedule for the best results. For example, if you lift weights on Monday, Wednesday and Friday, these are better days for higher carb intake so your muscles have glycogen for lifting. For a schedule like this, choose Sunday, Tuesday and Thursday for low carb days and focus on hard fat burning cardio sessions. Keep in mind low carb days often make you feel sluggish and mentally slow so they may not be best scheduled on the day of your big presentation if possible.

Besides cycling low and high carb days through the week, another very effective strategy is to stagger your calories throughout the day. Weight loss will be faster and more efficient if you front end load your calories by eating starches in the first part of the day and then switching to fibrous carbs later. If you eat 5 meals/day, eat starchy carbohydrates in your first three and only fibrous carbs in your last two. It's best to make the first three meals of the day your highest calorie, then the last two should be smaller. This will fuel your day and as most your activities wind down toward the night, so should your caloric intake. Space your meals as evenly throughout your day as possible and try to have your last meal at least 4+ hours before going to bed. Your weight loss will be best and fastest if you are starving at night and famished as soon as you wake up. If you aren't hungry at night, you're eating too late and will have trouble losing significant weight.

Carbohydrate choices should be limited to only clean, natural starches and green fibrous vegetables. Some starchy vegetables such as squash can also be eaten however should be consumed no later than lunchtime. Pasta is processed and not the best choice. Oatmeal, brown rice and sweet potatoes are all excellent. If body fat loss is your goal, fruit is not a good dieting choice. Fruit is a simple sugar and burned before any fatty acids; this means if you eat it, the body will choose it as its energy source before it chooses body fat. However fruit is very refreshing, fat-free, natural, has lots of vitamins and does wonders for curbing a sweet tooth. If you choose to eat fruit, do not eat it after lunch time. This will give your body time to burn it off and be done with it during the day. The best fruits to use are berries as they are very low carb/low calorie and have wonderful anti-oxidant properties. Avoid any types of dried fruits as these are nothing but candy as far as a fat-loss diet goes.

Finally, give yourself a realistic time period to lose weight. Choose a diet program for no longer than 12 weeks at a time, with a goal of losing at least 2 pounds/week. If you have more than 30 pounds to lose, break it up into more than one program. Plan to have one cheat meal every week where you come off the diet and satisfy your cravings with a good dinner out somewhere. Let this be a reward for your hard work during the week. This is very important as it lets your mind rest from the grind of constant dieting and gives you something to look forward to. One high calorie meal/week will also let your body know it's not starving so it will continue losing weight while you continue more low calorie eating. Cardio is also a must and should be done incessantly if body fat loss is your goal. Weight lifting is also very important to keep up lean body mass and shape the body however cardio + dieting is what will keep the scale moving in the right direction.

I'm Dan Levesque, owner/operator of HighlandsFightGear.com. We are an online store that sells wrestling equipment, MMA training supplies and apparel to help athletes reach their full potential and look good outside the gym. I have been a sports chiropractor, professional powerlifter and strength coach for more than 20 years and have personally trained and coached many high school, college and professional athletes. I am currently the strength coach and nutritional counselor for several high school and middle school wrestling teams. I also offer healthy weight management and nutrition programs to my patients for weight loss and healthier living. If you have questions about setting up a correctly designed weight loss program for athletic performance or weight loss, contact me through our website. Our website also sells effective weight loss tools and products such as good quality sauna suits and body fat scales to monitor your progress.

Article Source: http://EzineArticles.com/expert/Dan_Levesque/651984



Article Source: http://EzineArticles.com/9350964
Share:

6 Foods for Your Fat Loss Diet


There is no quick shortcut to the sort of fat loss that will last over the long haul. However, adding the foods on this list will also get you where you want to go in terms of a speedier metabolism. Take this with you when you go to the grocery store.

1. Broccoli

Yes, there's a reason why your mom wanted you to get plenty of this vegetable in your diet. Broccoli has a lot of calcium (which reduces weight). Broccoli also has a ton of Vitamins A, K and C. Vitamin C cuts the amount of cortisol in your system, which means you are not going to amass as much belly fat, and it also helps your body produce carnitine, which helps your system turn fat into fuel. Also, broccoli is full of dietary fiber, folate and antioxidants. Not only will you be cutting fat, you will also be cleaning your digestive system.

2. Foods that have a lot of Omega 3 fatty acids

You want to have some fat in your diet to boost your metabolism. Fats that are high in Omega 3 fatty acids are actually good for your heart, as they contain the HDL or "good" cholesterol. These acids cut down on the amount of leptin that your body produces. Leptin is a chemical that acts to slow down the metabolism; Check the labeling on butter and margarine products. However, some natural foods are walnuts, avocados and fish like salmon. Adding these fatty acids to your diet is a must in a number of areas, but also for boosting your metabolism.

3. Citrus Fruits

Grapefruit, oranges and other similar fruits have shown in studies that they spur the burning of fat while keeping the body's metabolism running high. They have high levels of Vitamin C, which reduces cortisol and spikes insulin that can happen after a high-sugar meal.

4. Pears and Apples

These fruits have been shown to speed up the metabolism and increase weight loss. A study in Brazil showed that women who ate three small pears or apples each day lost significantly more weight than women who did not. Both of these fruits are generally available year-round.

5. Spices

Cinnamon, garlic, cayenne pepper, black pepper, powdered onion, ginger and mustard seeds are all flavours you can add to your diet in order to boost your metabolism. If you incorporate these spices into your diet, you can burn as many as 1,000 calories more each day, according to a Canadian research study.

6. Hot Peppers

Cayenne, jalapeno and other hot peppers give your circulation and metabolism a jump start and reduce cravings for food. Consuming these peppers can make your metabolism run as much as 25 percent higher for as long as three hours after the meal.

These are some of the foods that you can include in your daily diet and boost your metabolism.

Ravindra Negi
http://fastweightlosstips.weebly.com/

Article Source: http://EzineArticles.com/expert/Ravindra_Negi/2245119



Article Source: http://EzineArticles.com/9309390
Share:
Inscription à : Articles (Atom)