When hitting the gym, try to think of it as a rock and roll session. The first part should be a rocking fitness section, packed with resistance training (muscle conditioning exercises) and interval training cardio (heart health exercises).
Then the roll part, where the foam roller comes out and the muscles are stretched back to their pre-exercise state. Foam rollers are now a gym staple but often people walk straight past them. Why? Either they simply don’t know how to use them or think they look like a piece of kit that only athletic types would use.
Pilates Made Easier With A Foam Roller
If you were able to get a deep tissue massage at the end of every training sessions, you would jump at the chance. Well, step into foam rolling. It is a muscle massage with astounding benefits – injury prevention, avoidance of painful muscle knots, improvement of circulation – and, stress relief. They are so easy to use and it is pretty difficult to do any damage with them. So here are some basic foam rolling movements which will revolutionise your flexibility and training.
Warm muscles – the best time to stretch is when the muscles are warm, so post exercise is perfect.
Stretch – still have a stretch to initially kick off the muscle strengthening. Foam rolling is not a stretch substitute, it is the icing on the cake for flexibility.
Hit the Floor – find a space where you can easily move around and be prepared to get yourself into some funny positions. Place the roller under the muscle you want to target, working from the centre of the body outwards, roll your body weight back and forth. If you hit an uncomfortable part in your muscle, stop and just allow your body to rest.
Feel and Focus – initially it may feel a little tender as you are starting to release tension and muscle knots but this will reduce the more you roll. Focus on the tighter muscles to begin with, and then work on the other muscles to ensure to ensure the whole body feels lengthened and balanced.
Weight loss is something that needs to be done wholeheartedly. If you try losing weight and your mind is not into it, then you will have a hard time sticking to the diet or exercise involved in weight loss. The best tips for losing weight come from people who have tried the method. Listening to someone or reading an article on the web will not help if it is from someone who has not gone through the weight loss experience. The following tips have been derived from people who have undergone successful weight loss. Heeding the tips will assist you in getting you desired weight.
1. Dieting is gradual not sudden- cutting out your favorite meals will not guarantee a speedy loss of weight. Although adjustments need to be made in your diet, the food should be something you enjoy eating otherwise it will be difficult to stick to the diet. Instead of completely cutting out, try customizing your favorite food into something healthy.
2. Honesty is key- this is more of a mental thing than physical. If you know you have taken more calories than you should have, do not try to justify your actions to someone or to yourself. You should work hard at losing them because it all boils down to how much you have lost, not what you have gained.
3. Take a note of everything- this is one of the best weight loss tips. This will help in keeping your progress and knowing what you need to improve on. It is also a good way of relieving any emotions you have toward the diet or anything involving weight loss.
4. Physical activity- this is perhaps the most important of the weight loss tips. If you faithfully stick to your diet but all you do is sit around then you will not see any results. The only way to burn those extra calories is to get up and be involved in some sort of exercise that will make you sweat.
5. Alcohol intake is something that should be carefully measured if any of these weight loss tips are to work. Alcoholic beverages with high levels of sugar should be avoided because extra sugar in the blood will be converted to a type of fat very difficult to lose.
6. You need to realize the weight loss goes with the body type. So when all you friends are happy about how they’ve lost weight, do not despair. Eventually your turn to be excited will come. As long as you stick to your healthy diet and regularly exercise, then results must come.
7. Never, ever give up- a common mistake people make is to give up as soon as you do not see any results. This should not be the case as there will be bad days in your path to weight loss. As part of the tips, you should be determined to get to where you want to be. Setting a target or goal will help in motivation and ensure you always work hard.
Research by scientists has indicated that women who embark on hormone replacement therapy within five years of the menopause could cut the risk of suffering from Alzheimers disease in later years. The study was conducted among over 1500 women aged sixty five and over and lasted for some eleven years. Throughout the term of the study 176 women developed Alzheimers, leading researchers to conclude that starting on HRT within five years of the menopause could reduced the risk of suffering from the disease by thirty per cent. No change was observed among women who started HRT more than five years after menopoause.
Women who enjoy a glass of their favourite fizzy drink every day could unknowingly be increasing their risk of suffering a stroke in later life. Scientists at Osaka University back up in part earlier research in the United States which found that indulging in a sugary, fizzy drink once a day can increase the risk of stroke by over eighty percent. And it is not just the “full-fat” versions of these drinks which have been implicated as the research holds good for low calorie versions as well.
The research results demonstrate that women who took a daily soft drink were eighty three per cent more likely to suffer an ischaemic stroke than those who did not indulge.
It is probably fair to say that dieting is not easy. If it was, we would not currently be confronted with an obesity epidemic which threatens to overwhelm our health services.
Many say that the hardest part of any diet is getting started in the first place. For some this may very well be the case, although in general most people having made the decision to start off on a diet, do so with a strong degree of determination and motivation, at least initially. In fact, all too commonly what happens is that people embark on a dietary regime, see positive results for the first few weeks before hitting the wall, gradually becoming dispirited when the initial euphoria of losing those first few pounds is over.
So, rather than starting out on a new diet, the most difficult part of any weight loss program is normally losing the last ten pounds. To do this requires the willpower and determination to stick with your plan, even when the rate of weight loss becomes less noticeable? After all, it’s the plan which has got you to the stage in the first place, so it makes sense not to abandon it when you are so close to reaching your weight loss goal. Maintaining a positive outlook is essential. Remember – even if you fall off the wagon for a day or even longer try not to beat yourself up about it you’re only human. Just redouble your efforts and you will soon be on your way to achieving your goal of a slimmer, healthier you.