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Physical Fitness for wholesome Health

Staying physically fit need not necessarily mean being Arnold or Stallone. It is your body’s capacity to function throughout the day without undergoing stress, fatigue and weakness. Endurance of your muscles, cardiovascular systems, respiratory organs, bones, blood veins, skin and other internal organs to everyday activities makes you physically fit in all aspects. There are some simple exercises which could help you shed weight, burn fat and cholesterol, purify blood and enhance metabolism. Your body can find its natural rhythm with a few weeks or months depending on your present physical health and fitness levels.

Early Morning Exercises

Early Morning Exercises

  • Brisk walking can help in livening your muscles and bones to great extent. If you are a beginner it is better to take it easy and start with slow paced strides. After 15 days your body gets conditioned for brisk walking. Then you could opt for jogging. Remember to stop when your body says so.
  • Once you are home you can drink one litre of pure water 30 minutes before elimination. Once you are fresh after shower you can consume one full glass of fruit juice before breakfast.
  • If you engage in physical exercises on gym equipments, make sure you don’t go in an empty stomach. It is better to eat 1 hour before your workout. You can opt for raw veggie salads, fruit juices, bread and egg, banana, oats or whole grains.

2Keep your Day Active

Keeping yourself physically and mentally active can go a long way in improving your physical fitness. Your psychological status at the end of your working day determines your preparedness to take up your evening exercises. Keep your lunch light with salad, salmon, lean meat and pork or chicken. Drink plenty of water with a gap of 30 minutes. Avoid snacks in between meals and replace them with fresh fruit juices.

  • Having a foot massage with essential oils can be helpful in decreasing the volume of stress and fatigue from your body. Take a tub of warm water, mix two to three teaspoons of sea salt and dip your feet in it. Gently massage your feet for about 10 minutes.
  • Walking on the treadmill with a proper inclination makes a lot of difference to your exercising and fat burning. Keeping it an inclination of 1.5% you can improve your fat burning chances. If you wish to train your calf muscles, biceps and other main body muscles thoroughly, you need an inclination between 7% and 9%.
  • Physical training with bench press, dumbbells, plate twists, knee raises, hammer curls, kick backs, squats and rollers can help in enhancing the fitness of triceps, biceps, ABS, chest and back. You need to consult your gym trainer to know about your workout schedule for the week and follow it.

Supper Time

Fill your supper with veggies, berries, salmon, soybeans and whole grains. It is a good practice to have your supper early so that digestion happens faster. Having balanced volumes of carbohydrates, fatty acids, vitamins and nutrients help your body in preparing for the morning workouts.

healthy-mind-and-body-during-pregnancy

Managing healthy mind and body during pregnancy is not an easy task. However it could be made simple when you follow certain procedures related to regular physical exercises, Yoga, Meditation and diet practices. You need to start your fitness program right from the day your pregnancy is confirmed. You need to consult your gynaecologist regularly after every 4 four weeks till the 28th week. After that you need to visit every two weeks. She will be able to provide you with important tips for diet and exercises.

Diet during Pregnancy

Diet during Pregnancy

Your weight will naturally increase during this period, hence you need not panic. On an average your weight might increase by 20 to 30 pounds. Out of this 8 pounds could be the average weight of baby. The remaining weight could be attributed to stored proteins, fat and vitamins for the baby, body fluids, uterus bulge, fluids in the uterus etc.

  • Your food is now split into feeding your body as well as your baby. So you need extra nutrients, vitamins and proteins. Some of the important ingredients you need to ensure in your food are Vitamin A, C, D, K B6, B12, iron, folic acid, fatty acids, healthy fat, calcium and magnesium.
  • Avoid unpasteurized milk, cheese, apple cider, raw eggs, shellfish etc.
  • Opt for veggies and fruit juices along with your regular foods for breakfast, lunch and supper.

Exercises during Pregnancy

exercises-during-pregnancy

  • Early morning walks for 2 to 3 kilometres is said to be healthy for making natural baby birth possible. You need to exercise your hip and leg regions regularly. Regular squats with the help of a chair can help to great extent. Stand straight with your legs slightly spread apart. Hold a chair and bend your knees to an angle of 45 degrees in squat position. Make sure you don’t put too much of pressure. Hold for 30 seconds and move back to standing position. Repeat this exercise for about 5 minutes in one set.
  • Sit on the edge of chair and keep your back straight. Spread your apart slightly. Hold weights of 3 to 5 pounds in both hands in such a way that the palms are facing inwards. Lift the weights slowly till your shoulders. Hold for 30 seconds and move back to original position. Repeat this exercise for about 10 minutes.
  • Practice sitting on a Yoga mat in lotus position. Spread your palms in such a way that the back of palms touches your knee. Sit in this position for about 10 minutes and practice deep breathing. It helps in relaxing your brain to a great extent.

Things to Avoid

Avoid smoking and keep your alcohol consumption to wine and beer. Avoid hard drinks as it might affect the growing baby. Stay away from fried and smoked foods. Protect your skin with sunscreen and appropriate clothing to prevent direct sun and UV exposure. It is better to avoid skin tight clothes and start wearing loose fitting ones which can absorb moisture and sweat.

 

Athletic Fitness for Faultless Figure

Attaining and sustaining athletic fitness is a process which you need to start once you have reached your teens. Making a great start at this stage can help in shaping your physique into hour glass figure. You can find plenty of workout options for achieving this goal within a limited span of time. All you need to do is follow simple (but not easy) steps of procedures from morning till evening. You need to give up on many tempting foods and delicacies which could push your physique into apple shape. Here are few simple tips to be considered for exercising and eating patterns.

Simple Exercises

Simple Exercises

  • Start your day early in the morning before 6’o clock. You can go for a long brisk walk. If you are walking every day, 15 minutes would be sufficient.
  • Forearm plank push up is said to be one of the exercises for hour glass shape. Keep your elbows straight below the shoulders with forearms in plank position. Stretch your body horizontally while supporting your lower body on your toes. Bend your hips to left and right while keeping other parts still. Repeat this exercise for about 10 minutes.
  • Stretch your body horizontally on a mat with your face up. Left your left leg to 45 degrees and hold still. Now lift your upper body vertically upwards and touch your left ankle with your right hand. If possible hold it for couple of seconds. You need to repeat the same procedure with your right leg and left hand. Repeat the procedure for about 20 minutes with breaks in between.
  • Run on the treadmill with an inclination of 9% for about 10 minutes. It helps in shaping up your leg muscles and Abs. This is said to be one of the fastest ways to burn fat from the hip region.

You can find many such exercises when you search online. However it is better that you go to a qualified instructor in a gym nearby and start exercising under professional guidance. This will help you in shaping up within specific time naturally without any side effects.

Healthy Diet

  • You need to start your day with one litre of pure water in empty stomach 30 minutes before entering toilet. It helps in clear elimination. Have one full glass of fruit juice before starting your walking session.
  • Before workouts make sure that you have eaten lightly. Raw Veggie salad, whole grain bread or egg white could help you in gaining the required stamina for the workouts.
  • Once you are through with your workouts take 10 minutes break and relax. Go for your shower and have your breakfast. Broccoli, carrot, salmon, oatmeal and low fat yogurt are recommended.
  • Turkey, tuna, or lean meat with veggies along with whole bread could be your most recommended lunch. You could also opt for whole grained pasta with veggies or lean meat.
  • Grilled steaks, steamed rice and veggies with chicken soup is recommended for your supper.
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