How to breathe properly while running

How to breathe properly while running

1. Breathing properly will make your body efficient to bring oxygen to your muscles, which will increase your endurance.



2. Try going through one full breath-cycle - inhaling and exhaling every six to eight steps you take. Pick a foot. Choose to begin your breathing cycle with your left or right foot, whichever you prefer, when it strikes the ground.



3. Keep in mind that different things work for different people. You may find that this technique doesn't quite work for you, so tweak the above steps as needed to find what does work.



4. If you find that your breathing pattern breaks at some point, don't get discouraged - start again.

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3 Ways to Ease Neck Pain

3 Ways to Ease Neck Pain

Your erratic working hours and constant work pressure leaves you with severe pain in the neck and shoulders everyday? Time4Tips.com suggests some sit up exercises that help you get rid of the pain.



1. Move your head to the left side, hold it there for 50 seconds and then repeat the same on the right. Now rotate your neck forward and backwards. You'll feel the change within 5 minutes.



2. Hold your neck tight with your hands clasped behind. Push your neck to the back, supporting with your hands.



3. Put your left hand on the right side of your head. Try pushing it to the left with your left hand stopping it. This helps cure spondylitis

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How to derive the maximum benefit of your excercise regimen

How to derive the maximum benefit of your excercise regimen

Most of the excercise schedules are meant to give you a toned, fit and healthy body. Not aches and pains.



1. Choose exercise suitable to your level - if you are a beginner, work up gradually.


2. Take things at your own pace.


3. Make sure you drink water before, during and after exercise.


4. Do gentle warm-up stetches before and after exercising.


5. Wear good footwear and appropriate clothing.


6. Enjoy yourself.



And don't do the following



1. Continue with an activity if it makes your back hurt.


2. Eat a large meal before exercising.


3. Do fitness or aerobic exercises on a stone or concrete floor.


4. Exercise if you feel ill.


5. Do exercise that will put weight or excessive strain on an acutely painful joint or spine.

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How to cure a muscle injury

How to cure a muscle injury

A muscle injury or a sprain is often viewed as a minor medical event. A sprain is an acute medical injury to a liagment. It should be rested in order to decrease the amount of inflammation. Hence it is important to follow tips to allow the muscle to heal:



1. Ice is also used to decrease the amount of inflammation. Ice, wrapped in a wet towel, should be placed on the area of injury until that area has become numbed. This can be pepeated every half hour upto two hours. Afterwards. an hour of cessation should be observed before beginning again.



2. Hot water compression is also used to decrease the amount of vascular leakage in the area of the muscle injury. Compression helps to decrease the amount of fluid in the tissues known as swelling.



3. Elevation is also used to decrease vascular pressure in the area of injury which reduces the amount of muscle swelling.



4. Anti-inflammatory medication and painkiller can be advantageous in the treatment of injured area, but must be used according to the physician's instructions and only if necessary.

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Why should you stretch those muscles

Why should you stretch those muscles

1. Stretching is highly recommended either before or after your workout but can really be done any time.



2. Corrective stretching is done before exercise but after a warm-up to lengthen chronically short muscles and help your body remain aligned properly.



3. Relaxation stretching is done after exercise to lengthen muscles and help them return to their pre-workout length.



4. It should only be done when muscles are warm. Further it will make you feel more comfortable and relaxed.

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How to decrease pain in your heel

How to decrease pain in your heel

Decrease your activity level: THe more you are on your feet, the more tearing that occurs in the fascia. Stop running or walking and try biking or swimming. Avoid the treadmill and the stairmaster at the gym.



Try an ice massage: Freeze a sports water bottle and place it on the floor. Roll your arch over the water bottle for 20 minutes twice a day.



Stretch your calf: In the morning, before you get out of bed, wrap the towel around the ball of your foot. Pull the foot towards you, keeping your leg straight. You should feel a stretch in your calf. Stretch for 30-60 seconds. This will help to decrease your pain once you step down.



Wear supportive shoes: You should wear supportive shoes at all times. Don'r go barefoot. Many of the shoes have light weight designs and tend to breakdown in the middle of the shoe after two or three months. Always test all of your shoes before wearing them.

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Physical Activity for Absolute Health and Fitness

Physical Activity for Absolute Health and Fitness

1. Make an appointment to exercise - and write it in your diary. You could also record what you did in your workout, so you can keep track of your achievements.



2. Keep some exercise kit handy in the places you spend most of your time. This might mean leaving clothes at college, work, with friends or relatives, or in the boot of your car.



3. Practice saying no to people who ask you to do things that aren't your responsibility, or don't even need doing, yet take up valuable time.



4. Find ways of working, caring for others or working smarter rather than harder. For example, use your computer skills to save time on a range of mundane activities, then use the free time you've created to be physically active.



5. If you're in employment, make sure you take all your holiday entitlement. Consider taking active holidays such as a cycle tour or trekking trip.



6. If you own a car, leave it at home as much as possible and walk or cycle to the shops for those small things such ass milk or a newspaper.



7. As an experiment, don't wear a watch for a weekend to see if being released from this 'jailer' liberates you to do more physical activity.

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Exercises

Exercises

If you want to lose weight, cardiovascular exercise is a must.

If you haven't been exercising at all, start by walking a few blocks. Gradually increase the speed and the duration. Once you feel that you are ready, try jogging.

Jogging may seem overwhelming, especially if you have never jogged before. 43-year-old Sita had wanted to start jogging for a while, and would always say, "My aim is to be able to jog a round of this park without stopping." So her friend Latha one day said "Why don't you jog with me," and Sita said, "Oh no, I will not be able to jog at all. Maybe after some time, when I feel like I have enough stamina."

A month later, she met Latha again. When Latha asked her if she had started jogging, Sita admitted that she had not. Latha then said, "Look, why don't you jog with me, and don't set any target for yourself. Just jog as much as you can, and stop the minute you feel a little tired. It doesn't matter even if you jog two steps."

So, Sita agreed, and she jogged besides Latha for a minute before stopping. After that she made it a point to jog at least that distance everyday. Gradually, she increased the distance and, a few months later, she was able to jog an entire round of the park!

Set realistic goals for your exercise routine, or you will get disheartened. Sita's goal was not to straight away jog ten rounds of the park. Do this, and you will lose heart before long. Almost everyone tries to start jogging at some point or the other, and then they start detesting it and give it up. This is because they push themselves to breakpoint the very first day, and then just cannot sustain the pace.

The best thing to do would be to start very gradually. Jog until you can, and stop when you feel tired. The next time you go for a jog, aim to jog at least the same amount. If you very nearly killed yourself the first time round, the second time you will be able to reach the same distance with a great deal off difficulty, and will dread your jogging session the third time. Even if you do manage to push yourself, you will finally give up trying to equal your first time, and will consequently get disheartened. So, start gradually.

Aim to reach a level of vigorous exercise. Walking is a great exercise, it will help you lose some weight, and it will help prevent you from putting on more, but if you want to reap all the benefits of walking, make sure you walk at a brisk pace. The key is to increase your heartbeat.

Make your weight loss programme a priority and put it above everything else. Just like your job timings are inflexible, and you work all your other activities around your office schedule, so also make an exercise schedule and never waiver. If you have to go for a movie, buy tickets for a show after your workout, or don't go. If you have to meet friends for a drink after work, join them a little later, after completing your workout.

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Fitness

Fitness

Walking is increasingly being rated as an excellent means of getting fit and healthy. It is a natural form of exercise that we do every day to some extent.

The risks of suffering an injury are low as long as you follow a gradual programme and don’t do too much too soon. All you need are a pair of comfortable shoes with adequate support and shock absorption and a watch with a second hand if you want to measure the intensity of your walk by measuring your heart rate. The benefits that you derive from walking are dependant on many factors that include, how frequently you walk, the distance covered and the intensity of your walks.

While a half-hour amble through the forest might do wonders to reduce your stress levels, it would not do much in terms of weight loss. However, a programme of regular brisk walking (six to eight km), combined with an energy-controlled, low-fat, high-carbohydrate diet should cut some body fat.

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Daily Fitness Tips

Daily Fitness Tips

These days we live in a very fast paced society where we do not have the time to learn about the foods we consume or the health we should maintain. Whenever we are hungry we eat the food that is easily available. We are in such a hurry that we do not bother to learn whether the food we are consuming has the proper nutritional value or whether it is a balanced diet with proper concentration of essential elements required by our body. If we want to have any amount of weight loss we will have to pay attention to what we are eating and engage in some form of physical activity.

Since we are so busy at work there is no proper eating schedule, we have foods at parties and gatherings, we have food at hotels and dhabas, we have food at road side stalls and finally all this over calorified unhealthy food takes its toll on the day we turn into a plump person putting on a lots of body fat turning us into a unfit individual.


In this fast pace society it’s too tough to cook a calorie wise meal rather than consuming a high calorie fast food. But one should know that a hamburger with 17 gm fat contains 2000 calories that will take 500 minutes of walking to spend all the calories.

You can consult nutritionists, doctors or even online calculators to calculate your recommended weight and calorie intake according to your age and height. Next you should use a caloric counter that will inform you about the amount of calories certain foods have in them. Now keep a record of the foods consumed. This may further help you plan a body fat loss diet. Now calculate how much you are over your ideal body weight. Keep in mind that 1 kg contains about 7000 calories. So this will help you calculate the total overweight of your body.

We can lose weight by consuming the body fat loss diet with recommended caloric value and regular exercise. It will not only burn off the extra calories but also help to keep you slim. Health conscious people must maintain a regular exercise plan and must adjust their exercise routine for the early morning. This is the best time of exercising because the body uses the stored up fat in the body during workout and continues the process for next hour approximately. So postpone the breakfast one hour after exercise routine.

Next you must have a body fat loss diet containing one item each of protein, carbohydrate and fat six times a day rather than three. These are the key to lose weight, body fat and remain healthy and lead a fit life.

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Health Tips and Technics - Fitness and Exercist Tips

Health Tips and Technics - Fitness and Exercist Tips

Simple tips and technics to keep your body fit and healthy

How do you feel to be healthy? Nice! Must be wondering if there is that magic wand, I can become slim, fit and healthy. Nice to think but how to make this a reality? Takes time. Can't happen overnight.

You can follow certain simple and easy technics which will help you be fit and healthy. Have you decided to go for it! then read on.

- Do not make a future plan for your exercise, if you have to do it, just do it now.

- Wake up a bit early, pull your pants up and start walking out. If not like an exercise, just walk out. Go where you like, spend sometime out in the morning. You can opt to buy milk, vegetables, newspaper or whatever... just go out. Slowly increase the speed of your walk.

- Follow the Golden Rule - Breakfast like a KING, Lunch like a Prince and Dinner like a PAUPER. Keep your dinner very light, avoid cheese, butter, curd or any other fat products.

- Breathe in and breathe out deeply whenever your remember. Do simple stretching exercises.

- Last of all... Dont worry.. Be happy. Stress can cause lifestyle diseases. Be away from stress. Life is short, enjoy every moment of it.

An easy guide to lose body fat quick and naturally :We can lose weight by consuming the body fat loss diet with recommended caloric value and regular exercise.
Treatment for low back pain: Low back pain is a common issue among computer surfers and bike riders. These are a few simple exercises which will help relieve low back pain.
Balance your spine - Stretch: Learn how to sit, stand, move and exercise in a balanced manner to reduce the neck and lower back pain to a great extent.
Healthy Habits: Healthy habits that can be followed in daily routine life. These habits will improve blood circulation in the body and also increases the energy levels.

Workplace Workouts: Keep yourself fresh and energetic during work hours. These simple and easy methods can be followed for complete relaxation of the entire body.
Tips and Technics to Treat your eyes: Most computer users suffer from the problem of tired eyes, dark circles and headaches. Follow these ten tips to avoid them.

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