Heroin Epidemic Grips Phildelphia
Six people died after separately overdosing on heroin Sunday night within just a few blocks of each other in Philadelphia. The deaths were the latest fatalities from a spike in drug use in the city. Police had been investigating a bad batch of heroin making its way through Philadelphia and suspected possibly laced drugs in the…
What Happens To Your Body When You Stop Exercising?
Let’s be honest; it’s pretty easy to fall off the workout wagon, but quitting the active lifestyle can be detrimental to your body. Research has shown that an abrupt switch from heavy exercise to a sedentary lifestyle can result in a host of negative changes, from an increase in your heart attack risk to weight gain.…
20 Minute Home Work Out
If you are busy, not able to get up early morning or have no time for gym just follow this 20 minute home work out to stay healthy and fit.
1) Jog : in one place for 3 minutes
2) Jumping jacks: 25 repeats
When landing, bend your knees slightly to reduce the impact on knee joints.
3) Crunches : 15 repeats
Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touches the mat.
Muscle worked: rectus abdominis
4) Hip Bridges : 10 repeats
Lie on your back. With your hands at a 90 degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table. Your hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.
Muscle worked: Lower back, hamstrings and gluteus.
5) Step - up's : 1 minute
You will need a stepper for this.
Muscle worked: hamstrings, gluteus, quards.
6) Reverse crunches: 15 repeats
Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees.
Muscle worked: lower abs and obliques.
7) Mountain climbers : 1 minute
Get your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight.
Muscle worked: triceps, deltoid muscle, gluteus, quards, hamstrings, calves.
8) Push - ups : 15 repeats
Muscle worked: triceps, deltoids, pectorals.
9) Squat thrusts: 1 minute
Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs back to the chest, in crouching position , then stand up straight,
Muscle worked: arms, legs, chest, and lower back.
Cool down by walking around, till your heart rate starts getting back to normal, stretch.
A minutes rest is needed in between exercise. Proper form is important. Do not hold breath. Sip water during the workout. This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body.
Diana for http://www.health-care-information.org Offers information on various health topics such as diseases, injuries, and medical tests.
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Natural Ways To Detox Your Body After The Holidays
Feeling tired and bloated after all the carbs, salts, sugar and alcohol you consumed during the holidays, we know at this point many determined people are looking to reboot their body with extreme diets, however; this method is not always the best and sometimes is not always efficient. So why don't you start introducing a soft…
What Are The 3 Critical Exercise Routine Success Factors?
The 'Rule Of 3' Meets Pareto's '80/20' And You Get Fit Faster As A Result!
Everybody likes simple lists.
Everybody likes Rules Of Thumb.
And as far as I can tell, everyone wants tighter abs and more energy.
So, naturally, we all look for the "best" diets and the "best" training routines to bring us closer to that six-pack...ideally, in the least amount of time possible.
...Oh yeah--and we don't want to think too hard either!
The Old Way:
Counting calories? Fuh-ged-a-bow-dit!
Getting a bodyfat measurement each week? No way!
Calculating our new "estimated 1-rep max" for 27 different exercises? Puh-leeze.
So what's the solution?
Well, if you don't mind limiting our example to exercise for the moment, I think I have a few things that can help you in your endless search for the most efficient use of your fitness time.
(which is like, what? about 45 minutes a day 3-4 times a week if you're lucky?) ...It's OK--you're human! I do this stuff for a living, and I don't spend much more time than that myself.
Introducing: "The Rule Of 3-80/20 (Principle)"
Any activity of importance (like exercise) can be broken down into three, and only three Critical Success Factors. Furthermore, one of these critical success factors should account for 80% of your efforts. And the other two, on average, just 10% of your time, energy, and effort (that is, of course, if you actually want to get anything done).
Thus sayeth The Fitness Sage (that's me).
And you should listen to me when it comes to getting things done, because I have a Masters Degree *and* ADD (attention deficit disorder). Without principles like the above, I would be hocking blackmarket Pi-Tae-Boga-Lates tapes to out-of-work actors in LA.
Yeah, so I'm ripping off the Pareto Principle and the Rule Of 3, but you'll forgive me real quick when you see how this applies to your exercise routine.
Now that I've circumnavigated my point a few times, here it is real simple, in 3 (surprise, surprise) easy steps:
The Three Critical Exercise Routine Success Factors
1. Consistent Progression: Needs 80% of your time and attention.
2. Sufficient Intensity: Needs 15% of your time and attention.
3. Intelligent Evolution: Needs 5% of your time and attention.
But maybe you need some clarification, so here goes.
Consistent Progression Explained:
There are really just 3-4 workout parameters that even matter to the average Jane or Joe who wants a good body and excellent health: Rest Period, Load, Reps-Per-Set, and Total Number Of Sets.
So your job is to simply pick one of these, hold all the rest constant, and improve your chosen workout parameter from week-to-week, workout-to-workout until you can no longer do so (just remember to hold everything else constant! especially total workout duration).
When you can't improve on your chosen parameter, pick a different one and repeat.
That's it. It really is that simple. Tools needed: 1 pocket-sized notebook and a stopwatch.
Of course, you might want some proven, superior methods to "improve on your chosen parameter." At the bottom of this article, you'll get your wish! But first...
Sufficient Intensity Explained:
Make sure you're doing resistance training folks. Not aerobics. Not LSD (long slow distance cardio). Or any other fitness fad that makes your lungs burn more than your muscles. If you're consistently getting 20+ reps on all your exercises, then you need to choose more difficult exercises. Period.
Cardio and aerobics have health benefits no doubt, but if you're really looking for "bang-for-your-fitness-buck", and you're short on time, then stick with resistance training. It's the only kind of exercise that builds muscle and boosts your metabolism permanently--not just during your workout.
Shoot for exercises that are so difficult, you can only perform between 1 and 15 reps. This could be weightlifting (if you lack the creativity and sophistication of a "Tao Of Functional Fitness" devotee who relies solely on portable exercise equipment--like Fitness Bands--and their own bodyweight), but it doesn't have to be. If you know how to manipulate leverage, even bodyweight only exercises can be made difficult enough.
Why just 15% of your time worrying about this? Because all you have to do is make sure most of your exercise (excluding a proper warmup of course) falls within this rep range. Not exactly rocket-science. Nuff said.
This is just another term for "periodization" or "cyclic training." Basically it means that you need a strategy for changing your exercise routine over the long haul as you get stronger and closer to realizing your goals. Most of the time the Consistent Progression rule takes care of this, hence the paltry 5% of your noggin that's required to intelligently evolve.
But over the long haul, you sometimes need to dramatically change your workout protocol. There's not space here to explore all the ins-and-outs of doing this, but a simplified recommendation would be to cycle between phases where you focus on increasing the Average Load you handle during your workouts, and phases where you're more concerned with the Amount Of Work Per Unit Time you perform (i.e. "Strength" vs. "Density").
Consistent Progression (80%) + Sufficient Intensity (15%) + Intelligent Evolution (5%).
Find an exercise routine that gives you that, and you're on to something!
Jeremy Markum (The Fitness Sage) is an author and fitness consultant based in San Diego, California. He can help you incinerate fat, & sculpt lean, sexy muscle... *without* going to the gym, and *without* calorie counting or endless cardio! Get your FREE tips about this profound new approach to fitness right now at: www.JeremyMarkum.com
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