Full body fitness is the only way to get in optimal shape and improve your overall health. Many fitness options exist, but choosing the best one for your body shape is important.
A successful workout regimen will allow you to progress your health and fitness goals. You might be confused by the various workout regimes, so we’ve designed this article to help you pick one that fits your needs.
High-intensity Interval Training
High-intensity interval training (HIIT) is a fast-paced, cardio-based workout that alternates between high and low-intensity periods. HIIT workouts are great for burning fat, building muscle, and improving cardiovascular health.
For effectiveness, you need to have high testosterone levels to boost your energy. Worth noting, testosterone enanthate can be used for low testosterone levels to increase your heart rate, burn fat, and improve fitness during HIIT activities.
Planks are an excellent exercise that works your core and arms. It strengthens your abdominal muscles, which help you to support your spine and keep it stable. The front plank is a variation of the standard plank, which works your arms even more.
To do this exercise:
- Lie face down with your knees bent and feet flat on the floor.
- Lift onto your forearms, keep your shoulders on the floor and stay in a straight line with your body from head to toe.
- Hold for 30 seconds, then lower yourself onto the floor until you have done two sets of eight reps each.
The front squat is a great exercise for building strength in your legs and hips, but it also works out your shoulders and back. It’s a variation of the traditional back squat that involves keeping the bar behind your shoulders and as close to your legs as possible. This movement will hit all major muscle groups in the legs, including quads, hamstrings, and glutes.
If you’re new to this exercise, start by standing with a barbell across your shoulders or with dumbbells on each side of the bar. Start with a lightweight, then slowly increase it as you get stronger.
Push-ups are great for full-body fitness. They work your entire upper body, including your chest, triceps, and shoulders. They also work arms and core to keep you stable. The push-up works all the muscles in your chest and upper body to build strength. If you want to get stronger, try doing them with a heavier weight or by increasing the number of reps you do each time.
The deadlift is an excellent exercise to add to your program if you’re looking for a way to build muscle mass in your legs. However, you must follow a safe form to ensure you don’t injure yourself during the lift. The deadlift should be performed with a slight bend at the knees with your back flat against the floor; this will allow more weight to be lifted off your back by keeping it straight.
The Back Extension
The back extension is a great exercise for building strength and core stability. It also helps to improve posture by building muscles in the lower back and glutes. The best part about this move is that you can do it anywhere at any time.
Simply place your feet on an elevated surface and start with your knees slightly bent, keeping your back straight and your head up. Slowly extend one arm upwards, then the other. You should feel this in your abdominal muscles and lower back.
Many workout regimes involve crunches and more traditional upper body exercises, which can be effective if you want a well-put-together upper body and good abs. However, if you’re looking for something that will give you a full body workout and allow you to get in shape fast, the above options are your best bet.
You’ve probably heard that laughter is the best medicine. But do you know why? And do you feel down in the dumps sometimes but just aren’t sure how to cheer yourself up? Maybe you should take a look at how you could use humor to boost your mood to feel better in no time flat.
One thing I’ve noticed though is that there are some people who are good at throwing some cheesy pickup lines to woo on a conversation to make it fun and break the ice.
For example, the other day, I almost spit out my morning coffee after reading an email from a friend. Here is what he said; “ I lost your number, can I have you instead?”
We hadn’t talked for over a year and without a doubt, that was a great way of breaking the tension.
This discussion will show you why laughing can improve your health. Keep reading to discover!
Laughter Activates The Immune System
A good belly laugh can stimulate your immune system. When we laugh, a chemical is released into our bodies called endorphins, which help to ease pain and reduce stress levels within our bodies.
Stress weakens our immune system and makes us more vulnerable to viruses and other germs; therefore, laughter can indirectly help us fight off infections.
Relaxes Your Muscles And Boosts Immunity
Laughing relaxes your muscles for up to 45 minutes after a good chuckle. This is because your body releases endorphins, which are hormones that promote an overall sense of well-being and can even temporarily relieve pain.
So next time you’re feeling stressed or tense from exercising (or anything else), watch a funny video or hang out with someone who makes you laugh.
It Boosts Your Short-Term Memory
According to a study conducted at Loma Linda University in California, laughing improves short-term memory in older people by improving blood flow to the brain. As we age, we lose neurons in an area of the brain called the hippocampus, responsible for forming memories.
The study suggests that laughing may increase neurogenesis, the birth of new neurons, in this part of our brain.
Improves The Heart Condition
Laughter increases blood flow, which can help protect you against a heart attack and other cardiovascular problems. A good laugh can cause the lining of your blood vessels to dilate, increasing blood flow. This increase in circulation can help protect you against a heart attack and other cardiovascular problems.
When you laugh, you reduce stress-enhancing hormones such as cortisol, epinephrine, and adrenaline in your system. These hormones constrict blood vessels and raise blood pressure, contributing to cardiovascular problems. Laughter relaxes the whole body, including muscles and blood vessels, helping blood flow more easily and reducing tension in the arteries.
Laughter Reduces Blood Pressure
Humor is discovered to lower blood pressure, reduce stress hormones, increase muscle flexion, and boost immune function by raising levels of infection-fighting T-cells, disease-fighting proteins called Gamma-interferon, and B-cells, which produce disease-destroying antibodies.
Laughter triggers the release of endorphins, the body’s natural painkillers, and produces a general sense of well-being. Humor lightens your burdens, inspires hopes, connects you to others, and keeps you grounded, focused, and alert. It also helps you release anger and forgive sooner.
You’ll Relax More Easily
Laughing helps you relax and recharge. It reduces stress and tension in your body, so you’re better equipped to handle whatever comes. Laughter also triggers the release of endorphins, which promote an overall sense of well-being and can even temporarily relieve pain.
In addition to the physical benefits of laughter, it can increase your creativity levels and improve your memory. It can improve your mood and self-esteem.
When you wake up in a good mood, you will have a joyous day. This will carry over into all aspects of your life, including work and family relationships.
Stimulating Many Organs
Laughter stimulates many organs when we laugh; muscles in the body contract and relax. Also, those that we cannot voluntarily control, such as those in our diaphragm or abdomen. Laughter also triggers the release of endorphins that help us feel good.
Get Thrilled For Health Benefits of Laughter!
Laughter is the best medicine, and the happier you are, the better you will feel. Laughing with friends or your spouse can be a great way to build relationships, just as laughing by yourself at a funny video can alleviate stress. So find something fun today and enjoy the positive benefits that laughter can bring!
Cold weather is often associated with a myriad of health conditions such as an increased risk of heart problems due to a sedentary lifestyle. Also when you go outside in the winter, your heart works harder to keep your body warm. This may increase the risk of blood pressure, obesity, and heart disease. If you have an underlying condition such as hypertension, it can get worse more so if you can’t go out for winter workout activities like skating.
Despite all these, you can stay warm inside the house by insulating your walls or using a furnace. Did you also know that glazing your windows can greatly boost the warmth inside the house? If you are in Glasgow, like I am, you probably have seen companies promoting double or even triple glazing. In this regard, your double glazing company in Glasgow should do the quality installation and deliver the best value for money.
Prevents Respiratory Problems
Respiratory problems are prevalent during winter and it gets worse if you or any member of your family are asthmatic. Indeed cold weather triggers asthma which can be potentially dangerous if you suffer from allergies.
When it gets cold, the mucus layer in your respiratory system thickens and increases the chances of cold and flu. These infections can irritate the airways thereby triggering asthma-like symptoms.
Keeping your house warm is one way to prevent respiratory infections. Ideally, you can set your thermostat to 68 degrees during winter as this also enhances your comfort.
Can You Keep Warm During Winter?
During winter life can be challenging, but with the best precautions, you can easily manage the weather. Most people staff up inside their houses without going outside especially when the temperature drops to -60F. As well there are strong winds and worse still you can get injured if you slip on the icy pavements and fall.
Wear Warm Clothes
Staying indoors means keeping warm by dressing well and heating. You can get neck coverings, headgear, and warm blankets to enhance your comfort. With these measures, you can stay warm and healthy.
Use a Radiator-Insulation Film
A radiator is a small piece of equipment that can help keep warm during winter. The appliance works by reflecting heat into the room and retaining it inside. It also helps in saving energy and ultimately brings your power bills down.
Put on Gaiters on Your Legs To Keep Warm
Gaiters are clothings that you can wear on your legs between the ankles and below the knee. They are mostly worn during winter and can provide warmth and relief from conditions such as arthritis.
If you have an old sweater, you can cut off the sleeves and wear them on your legs. These help in keeping the legs warm and prevents freezing especially on winter evenings.
A Hot Water Bottle Can Do The Trick
A Hot water bottle is yet an excellent option to warm your legs. The advantage of the hot water bottle is that you can keep your feet warm without the need to heat the entire house. And it’s even better because you can do it yourself.
Weather Stripping on Your Doors
Door seals or draft excluders are not expensive and they save a lot of money. In addition, they can keep your house warm and prevent cold-related infections.
In addition, you can insulate your windows with pieces of old newspapers. It helps prevent cold air from coming inside or warm air from escaping outside.
Another simple gesture is to close the gutters as this will drastically keep the house warm and reduce energy consumption.
Drink Hot Drinks
Nothing beats a hot cup of coffee when it’s freezing outside. You can also try hot lemon water to boost your immunity during winter. It can reduce the risk of heart disease and flushes out the toxins. Moreover, hot dishes will help you face cold nights.
To prevent cold air from entering and circulating in your house its vital to close all openings in your windows and doors. In addition, drafts can pass around the edges of your doors as well as underneath. For a good seal, you can caulk your doors or windows with gaskets.
If your house has tiles, you can use a rug or carpet on the floor to ensure the surface stays warm.
Use Blackout Curtains
During winter, the outside temperature drastically falls to unmanageable levels. You can draw your curtains at night to ensure the heat stays inside.
Exercising every day is good for blood circulation which can help in keeping you warm and preventing heart-related infections.
If you live in areas where there’s snow, you can keep warm by combining the tips highlighted above. Keep warm and ensure there is heat in your house to prevent infections associated with cold.