Published on: 28 March 2019
Last Updated on: 31 October 2019
Being fit is an incredibly important part of weight loss. Yes, nutrition and eating right is an integral part of the process, however, your fitness regime is an equally vital part of the process. Here’s why.
Fitness classes help to burn calories:
If you want to lose weight, you ultimately need to burn calories. Ideally, you need to burn more than you take in so that you can get rid of the excess weight that you want to. Cardiovascular exercise is the best way to do this because you’re expending a lot of energy while performing these activities.
Here a few cardiovascular exercises as well as the number of calories that you can burn during these activities:
A person, weighing in at 155 pounds, who runs at 7.5 miles per hour has the potential to burn 465 calories in 30 minutes.
A person of the same weight will burn372 calories swimming breaststroke. Swimming butterfly for 30 minutes will burn 409 calories.
Jogging burns 372 calories in 30 minutes if the 155-pound person jogs at a steady pace of 6 miles per hour.
So, as you can see, cardiovascular exercise is a great calorie-buster for losing weight!
Being fit promotes the creation of lean muscle mass:
Strength and resistance training helps to create lean muscle mass. The way that it does this is by creating thicker muscle fibers. This is important in weight loss as the more lean muscle mass you have the more calories you will be burning at rest. Experts say that one pound of muscle burns 6.5 calories.
Women often fear that weight training will make them bulky. This couldn’t be farther from the truth because a woman’s body is not designed to do this. However, what weight training does do is stimulate the creation of lean muscle mass. So, as part of your fitness regime, we encourage you to start lifting weights!
Foods to eat to help create lean muscle mass:
When you exercise, your muscles are microscopically torn. Thus, they need to build themselves up. In order to build them up to be stronger, they need protein to accomplish this. (Protein is an integral part of building muscle.) Know More About weight loss as the more lean muscle mass against.
So after a workout, make sure that you take a protein shake (which is available from most health shops or pharmacies) or otherwise, eat a meal that is rich in protein. Foods that are recommended for your post-workout meals include:
Eggs,
Salmon,
Lean chicken breasts,
Soybeans,
Lean beef, and
Edamame beans.
If you do decide to go for a protein shake, make sure that you choose one that is right for you. For example, if you are lactose intolerant rather choose a whey protein isolate powder.
Fitness helps you feel good about yourself:
Following a fitness plan, working out and eating properly helps you to feel good about yourself. Exercising stimulates the production of endorphins. These feel-good chemicals in your body stimulate feelings of happiness. When you feel happy when you’re exercising, you’re more likely to keep doing it because you like the way you feel afterward. And because you’re keeping on with a consistent exercise routine you’re more likely to lose weight because you’re burning more calories!
Breathing is a very important part of the exercise and learning to harness this can help you to push harder as well as center yourself, reduce stress and increase your sense of general well-being. Exercise modalities such as Yoga and Pilates teach practitioners about how to use their breath during the class in conjunction with the movements. If you’re feeling stressed and/or anxious why not pop into one of these classes so that you can experience the feel-good properties of these disciplines.
As you can see, fitness is an integral part of weight loss because being active is an integral part of losing weight. To achieve an optimal programme, combining cardiovascular activity with strength and resistance training so that you can reap the benefits that having a good amount of lean muscle mass has for your body.
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There's nothing like a health scare or an accident to make you realize the value of your life. Whether it was your accident or a friend barely escaped death, you realized you need to live healthier.
Or maybe you need to start nagging your elderly family member to stop smoking again. There are so many ways how to live a longer life, that it can get overwhelming.
We've structured this post so you have one thing to do every month that'll improve your life and your health. It doesn't have to wait until January either - start this list right now!
You're only one habit away from how to live a longer life.
Month #1 Task: Drink More Water:
There's a problem in the US where we drink too much soda and alcohol. While that's fine once in a while, neither should be a daily occurrence.
If you drink more than one soda a day or more than one beer, make yourself add in one glass of water. If you want to go the extra step, then replace one of your beverages with water instead.
If you don't drink either, then drink a glass of water when you wake up every day. It'll give your body a boost of hydration to start the day and help you wake up!
Month #2: Stop Popping Pills:
There's nothing wrong with taking the occasional Tylenol or ibuprofen when you're in pain - but people take them all the time. Before you pop them at the first sign of a headache, drink a glass of water, and rub your temples.
You can buy pre-mixed essential oil headache sticks that will stop the pain in its tracks.
Taking these pills too often can increase your risk of heart attack and even stroke by 10%. They're also hard on your kidney and your liver since that's where they process.
If you do have to take one, try to take a lower dose and only take more if you need it.
Month #3: Go to Sleep, Please!
Just an extra half hour of sleep a night can do wonders for your life. Sleeping re-regulates everything, so you can see better results in your skin, your mood, your sex life - just about everything.
That means putting down your phone before you go to sleep and picking up a book. The blue light our phones and devices emit confuse our brain's circadian rhythms.
You can also invest in a sleep tracker watch or app on your phone that tracks your sleep cycles. Then, it can predict the best time for you to wake up when you're in light sleep.
That will stop you from feeling groggy in the mornings and you'll bounce out of bed.
If you can't sleep easily in general, go see your thermostat. Your body likes to sleep in a chilly room, so set it as low as your budget allows. 67 is a prime temperature.
Finally, regulate your sleep schedule. Going to bed at the same time and waking up at the same time every day gives your body a routine, and bodies love routines!
Month #4: Get Outside:
We know it's hard to get time in the sun, especially in the winter. You drive to work as the sun is just coming up and when you get out, it's already going down.
But humans are low on vitamin D, which we get from sun exposure. Not enough vitamin D can lead to depression and general fatigue.
Try to take a quick walk outside during a break or eat lunch outside. If it's too cold - find a room with a lot of sunlight in your building.
You can take it in a supplement or even buy sunlight if you're really struggling with your Vitamin D levels. But, try to get the real thing if you can - it's always better than faking it.
Month #5: Take Time Off:
Do you know those vacation days that are adding up? Or those weekends that just feel like work part two with all the things you try to stuff in?
It could be hurting your longevity. The body needs a break from work and not taking one can lead to a heart attack.
Even if you don't have the money to take time off work or have a real vacation, leave your Saturday unplanned for once. Laze around the house in your PJs and do nothing. Play with the kids and make a late breakfast.
Go work in your garden - only if you enjoy it. Your body deserves a break.
Month #6: Challenge Your Brain:
Not only can this tip help you live a longer life, but it can also help you live a longer, better life.
Is there a card game you love playing but never have time for? Do you like doing crosswords or playing sudoku? Keep doing it! Activating your brain in challenging ways keeps it working.
Think of it as muscle (which it is), you need to work it out. Keeping your brain active longer can prevent or put off the development of dementia by a few years. That means you'll have more time you can be present with family and friends.
If your loved one lives in a nursing home or works with an organization like Families Choice Home Care, ask their nurses if they'll play challenging games with them.
Invest in some good mechanical pencils and an extra eraser or a new deck of cards. It's time to play!
How to Live a Longer Life in 6 Months:
The idea behind these tips is that they'll become a habit in their month, then the next month you'll build on that habit with the next tip.
So by month three, you should be drinking more water, taking fewer pills, and sleeping at least a half-hour more. That's the best way how to live a longer life - small changes that add up over time.
Want more health and fitness tips? Click here.
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A bungee workout is the best option for you if you are looking for a dynamic, effective, and interactive workout. For instance, if your current workout regime bores you, you must try out bungee fitness. Generally, this workout combines resistance training with aerobics and dance to create a unique training experience.
In this article, you will learn about bungee workouts and a training plan to start with. Additionally, this article also explains the benefits and risks of this fitness training. Moreover, you will learn about the types of bungee workouts and the equipment you need. Finally, you will learn some safety tips and precautions.
Hence, to learn more, read on to the end of the article.
What Is a Bungee Workout?
In a bungee workout, you have to perform body-weight exercises while hanging from a bungee cord. Here, the cord connects to the ceiling. On the other hand, you have to connect to the cord either by a harness or by holding it tight with your hands.
Basically, the bungee cord hangs from the ceiling of the gym. As a result, you get to perform a myriad of exercises. Meanwhile, you are also experiencing buoyancy as the cords pull you upward. Apart from that bungee cord and the harness, you can also use a mat or a floor pad to perform certain exercises where you need to jump or do floor workouts.
In fact, when you are in a bungee fitness class, you can engage in different types of exercises. These include jumps, lunges, squats, cardio dances, and more. In all these cases, the bungee cord pulls you upward by creating buoyancy.
Hence, you achieve resistance and stability from different directions. Basically, this resistance helps you to challenge different muscle groups. Moreover, it improves your overall strength, agility, and endurance.
Apart from that, even some bungee fitness classes incorporate resistance bands, weights, and fitness props. This helps in enhancing the workout experience. In fact, it is a low-impact exercise that helps you to perform full-body cardio and bodyweight exercises.
Benefits of a Bungee Workout
The following are the major advantages you will benefit from if you perform a bungee workout:
1. Muscle Building
When you are in a bungee fitness class, you will generally be doing bodyweight exercises to build muscles. In fact, it is important to perform exercises that strengthen your muscles at least twice a week. This will help you gain strength and maintain muscle mass.
2. Posture Enhancement
To have the right posture, you need to work on your shoulders, back, and chest muscles. Hence, with the help of a bungee workout, you can maintain flexibility and balance.
3. Better Balance and Stability
Generally, a bungee pulls you against gravity. Hence, you need balance and stability to remain on the ground. Moreover, you can switch your stance and perform exercises in different types of foot positions. Thereby, you can gradually improve your balance. Apart from that, you will also become more familiar with movements while hanging from a bungee.
4. Low-Impact Exercise
Although it can be a bit difficult at the start, bungee workouts are adaptable quite easily. Moreover, a bungee workout mainly includes jumping, bouncing, and bodyweight exercises. Also, they do not put pressure on the joints and also prevent injuries. Hence, it counts as a low-impact exercise.
5. Weight-Loss
With the help of bungee workouts, you can burn calories in an enjoyable way. Hence, it can help you a lot in weight loss. Basically, if you use a fund way to lose weight, it will be more effective than traditional exercises that seem demotivating.
6. Heart Health
In most cases, a bungee workout consists of cardio moves. These moves are enough to ensure that your heart pumps well. Hence, you will strengthen your heart muscles and pump more blood to your lungs.
What are the Risks of a Bungee Workout?
If the fitness studio or gym properly installs all the bungee equipment, it will be safe. However, if you have a recent injury or surgery, you might need to avoid bungee workouts. Moreover, if you are pregnant, a bungee workout is unsafe for you. This is because the bungee harnesses around the waist. Also, it is unsafe if you recently gave birth.
Hence, you must consider consulting a healthcare professional to discuss whether a bungee workout is good for you or not.
Who Can Do Bungee Workout?
Actually, a bungee workout ensures a well-rounded and low-intensity fitness. Hence, if you want to perform low-impact exercises that are easy for your joints, you must consider this workout plan.
Basically, the bungees will help you remove the pressure from your joints, which is usually the case when you use weights. Also, running and high-intensity workouts put pressure on joints. However, it is always a better idea to follow the instructions of a certified trainer. In fact, a trained instructor can help you harness your requirements and abilities.
Moreover, a bungee workout is not a safe option if you are pregnant. However, in some cases, a mild workout can help you boost energy and decrease fatigue. Despite that, do not start a bungee workout regime without discussing a healthcare professional.
On the other hand, if you are a senior, you can try out bungee fitness to restore your muscle mass and bone strength. Generally, seniors lose bone and muscle mass with age. This affects your stability and increases the risk of falls. Hence, with muscle-strengthening exercises with bungee, you can build or preserve strength.
Essential Bungee Workout Equipment You Need
Here are the major equipment you need if you want to start bungee workouts:
Fitting and moisture-wicking athletic clothes. This will help you see how your body moves in front of the mirror in the gym. Also, it will be easier for the instructor to check your form.
Socks and Sneakers/Running Shoes.
A water bottle to hydrate your body while you work out.
Types of Bungee Workouts
The following are the major types of bungee workout you will have when you join a bungee fitness studio:
Bungee Dance
Here, the trainer combines dance choreography with resistance training with the help of the bungee cord. This helps you to enhance your heart rate, and helps you to tone your muscles, and improve coordination.
Bungee Yoga
It combines traditional yoga with bungee resistance. Here, the cords provide support and resistance for various poses. Thereby it helps improve stability and coordination.
Bungee Bootcamp
This is a high-intensity workout that combines strength training, agility exercises, and cardio with bungee resistance. As a result, you can build muscles, burn fat, and improve your health.
Aerial Bungee Fitness
Here, you perform aerial acrobatics while you hang from your bungee cords. Basically, it helps you with strength, coordination, and flexibility. This helps you improve core strength, generate body awareness, and get more balance.
Bungee Rebounding
This involves bouncing on a small trampoline while you are attached to your bungee cords. It helps you in coordination, balance, and cardiovascular health.
How to Start a Bungee Workout?
To start a bungee workout, you must join a bungee fitness studio near you. Here, you can consult the trainer regarding how to wear the bungee harness, depending on your comfortability. Moreover, before you start intense exercise with bungee resistance, make sure to perform some stretching exercises without the bungee cord.
Sample Bungee Workout Routine
Here is a sample bungee workout routine:
Bungee Lunges: 20 lunge reps in each leg of 3 sets.
Squats: 25 reps of corded squats of 4 sets.
Jumping: 30 reps Jumping of 3 sets
Safety Tips and Precautions
Before you start a bungee workout, here are some safety tips and precautions you must consider:
Always were fitting and moisture-wicking athletic clothes. Moreover, always wear socks and sneakers.
Listen carefully to your instructor.
Do not perform bungee workouts if you are injured or pregnant.
Do not eat before a workout (at least for 1.5 hours prior).
Before attaching yourself to a bungee cord, check the weight adjustments.
Start Bungee Workout Now
Now you know the basic details of a bungee workout and its benefits. However, before you join a bungee fitness studio and you are injured, consider consulting with a healthcare professional. Moreover, always discuss every detail of the training with your trainer, and do not try anything new without your trainer’s permission.
Do you have more information to add regarding bungee workouts? Please share them in the comments section below.
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In 1782, Michel-Guillaume-Jean de Crèvecoeur wrote in "Letters from an American Farmer" that a new race of Americans had been born from a mix of settlers from all corners of the world. Since then, many people of different heritages have flocked to the shores of the United States too, hoping to live the American dream. The culmination of such migrant dreams has led many individuals to trace their family voyages to learn more about their ancestry origins. Thanks to pioneering DNA technology and ancestry exploration databases, it has never been easier to find out where your ancestors were really from. Here are a few ways you will be able to get started today.
1. Prepare Yourself:
Before you begin to mine online for ancestry data, it is important to set up a workstation because of the large amount of information you will collect. If you do not have a system in place, it will be easy to misplace or overlook it. Some people choose to use a desk and print out family history while others choose an online genealogy registry to save it electronically. Take the time to click here to learn more about credible research sites that incorporate DNA testing and data mining tools to assist you in difficult research.
2. Start With Family Data You Have at Home:
Most people just starting out are not quite sure where to begin to look for family history. The best place to begin is at home as you have access to family documents, photo albums, and family who will provide you with lots of valuable information. It is extremely helpful to utilize a genealogy template or family tree document to record your findings.
3. Talk to Elderly Family:
Who better to ask about older generations than the very people who knew them? Grandparents will most likely be able to provide ancestry information. Even a simple name and location will allow you to request data like birth certificates or death records. Here are some helpful questions to ask:
Who are the oldest relatives you remember?
What cities or countries did ancestors live?
Surnames of parents, grandparents, great-grandparents.
Did your family immigrate?
4. Choose a Credible Ancestry Website:
Genealogists used to do everything by hand, which meant long hours at local libraries and records offices. It often took decades to complete. It is now much easier to research when utilizing the tools on genealogy websites. Ancestry websites are structured and make the investigation easier to complete. Once you link a known family member, you will be able to link their family history as well. It will also help you trace ancestors' data faster.
5. Take Advantage of DNA Testing:
Even if you lack time to do extensive research, you can take advantage of DNA testing so that you know exactly where your ancestors are from. You also get notifications when others who do testing have a DNA connection to you. When getting a DNA test, make sure you choose a recognized DNA ancestry site to gain access to worldwide users.
Are you ready to get started? Now that you know how to research, who to ask and what genealogy site to use, you will be able to fill in your ancestry family tree in no time at all.
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