How much do you need to eat in order to be healthy and Fit

How much do you need to eat in order to be healthy and Fit   When you think too much about counting calories, meal timing, fasting and leaving on water alone may seriously hinder your progress in starting to eat healthy An average woman needs to eat about 2000 calories per day to maintain, and 1500 calories to lose one pound of weight per week. An average man needs 2500 calories to maintain, and 2000 to lose one pound of weight per…

17th February 2019
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Body weight Training and health

Have you tried Body weight Training?   If you want to get in shape and you have no time to go to the gym regularly my best advice is to use body weight and you can perform exercises like push ups from anywhere including bedroom. Luckily, you can burn fat, build muscle, and get a great workout by just doing body weight exercises – no gym or workout equipment required….

15th December 2018
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Itching during exercises and causes

  The most recent theory of the cause of itchiness during exercise is related to the bodies release of  histamine during exercise, which is a known vasodilator, that is, it causes the blood vessels to dilate or open up. In some people, this expansion of blood vessels may be felt as an itchy irritation by the nervous system. The science of the histamine response is still growing and researchers continue…

30th April 2017
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Delayed onset of muscle soreness (Doms)

Sore Muscles? Don’t Stop Exercising Delayed onset muscle soreness (DOMS), also called muscle fever, is the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise. The soreness is felt most strongly 24 to 72 hours after the exercise. It is thought to be caused by eccentric (lengthening) exercise, which causes microtrauma to the muscle fibers. After such exercise, the muscle adapts rapidly to prevent muscle damage, and thereby soreness, if the exercise is repeated. Delayed onset…

23rd March 2017
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Exercises to help Tennis Elbow and other things you need to know

10th March 2017

Tennis Elbow Is soreness or pain on the outer part of the elbow, It happens when you damage the tendons that connect the muscles of your forearm to your elbow. The pain may spread down your arm to your wrist. If you don’t treat the injury, it may hurt to do simple things like turn a key or open a door. What causes tennis elbow?   Most of the time tennis elbow…

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Mental health : stress and Anxiety

Mental health A few people have been wondering whether you have to be in an institution to be categorised as a mental health patient .my answer is No because this prevails among us and we just have to understand the symptoms and then seek necessary help. The good news is that the medication and counselling help is readily available for any one through their doctors. I as an exercise specialist…

20th January 2017
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Energy systems during work outs and at rest

5th November 2016

Energy systems   All energy originates as light from the sun .plants covert sunlight into chemical energy through the process of photosynthesis . When we eat plants ,or animals that have eaten plants ,and this is stored chemical energy is passed on to us for our fuel. In the Food we eat energy is stored as carbohydrates ,fats or protein   The chemical breakdown of the oxidative krebs cycle and…

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six week training program for women

17th October 2016

6-Week Weight Training Plan for Women To keep the pounds at bay, cut back on cardio for a few weeks to focus on strength training exercises that increase metabolism and build lean muscle and experience the after effects of exercise Are you cardio-ing yourself to death? Yes, running, cycling, and hitting the elliptical religiously can absolutely help you drop pounds—especially when you have a lot to lose, but remember the…

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Main weights training methods for quick results

Main training methods Partial repetition methods of training Matrix method or break down training system which involves performing an exercise in stages of movements A typical example is performing a biceps curl 21s exercise where the lower 90 degrees of the movement is performed seven times the upper 90 degrees performed  seven times  and finally, the full  biceps curl performed  seven times , this time this work out is also…

4th October 2016
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Stress and Exercise to better health

29th September 2016

Stress and stressors Stress is the feeling of being under too much mental or emotional pressure. Stress causes a surge of hormones in your body. When your body detects stress, a small region in the base of the brain called the hypothalamus reacts by stimulating the body to produce hormones that include adrenaline and cortisol. Adrenaline increases your heart rate, raises your blood pressure and provides extra energy. Cortisol, known…

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