If you’re looking to create a successful fitness lifestyle, it may be less challenging than you think. Recent research is now showing that if you do a few quick minutes of moderate to intense exercise throughout the day, you’ll already be off to a great start. In fact, those little “snack” size workouts are enough to improve cardiovascular health.
The study was conducted by kinesiologists at the University of British Columbia (UBC) Okanagan, and McMaster University. Their findings were published in the Applied Physiology, Nutrition and Metabolism journal. They indicated that pretty much anyone can create a successful fitness lifestyle no matter who they are or where they are.
Senior study author Martin Gibala, a McMaster University kinesiology professor pointed out that these small “exercise snacks” are very simple to fit into a day. These very short workouts are enough to form a heart friendly successful fitness lifestyle.
Small sized activities can be made up of virtually anything. The first recommendation Gibala pointed to was stair climbing. He said that people who live in apartment buildings or who work in office towers have the opportunity to vigorously climb a few flights of stairs at lunchtime, during breaks, in the evening, or even first thing in the morning. That, alone, can make up an effective workout.
The idea is to use a regular and convenient activity and do it briskly for a brief vigorous workout. The outcome is that when this is done regularly throughout the day, it’s enough to make a difference to a person’s cardiovascular health.
This is not the first study to indicate that a successful fitness lifestyle doesn’t need to be made up of length workout sessions each day. Instead, They’ve found that short bouts of vigorous exercise, which can otherwise be known as sprint interval training (SIT), are still highly effective. These should consist of intense bursts of activity for about ten minutes at a time, including recovery times between bursts.
In this most recent study, they found that even if lots of tiny vigorous activities were taken on – not even ten minutes at a time – they would also improve cardio-respiratory fitness (CRF). Good CRF is associated with longevity and a reduced risk of cardiovascular disease.
Therefore, as you focus on creating your successful fitness lifestyle, consider simply taking on more of your usual activities in a rapid and vigorous way throughout the day. Run up the stairs. Jog to your car. Get up and do a quick round of jumping jacks. It all adds up and is effective.
This month has seen a lot of before and after pictures as a part of people’s plans for self improvement. As weight loss diets, healthy lifestyles and fitness routines were adopted at the start of the year, many people documented their progress.
That said, with all these before and after pictures, are people really benefiting? Alternately, could this practice be harmful to a person’s results or to their mental health? New research has started examining the practice of documenting progress in this way since it has become as commonplace as it is.(more…)
Do you struggle to be able to control food cravings? If so, you might find that your gym membership is about to become your best friend.
Research has shown that diet has a considerably larger impact on the ability to lose weight than exercise. That said, if you keep up the right exercise, you may be able to better control food cravings driving what you eat. This outcome of new research indicates that exercise may be regaining its status in the dieting world.(more…)
Do you have enough fiber in your diet? Before answering that question, do you know how much you’re supposed to have? If you’re like most people, you’re not actually getting enough. Here’s why you should change that habit.
The fiber in your diet is well known for keeping you regular. That said, there are far more health benefits than that well-known advantage. To understand the benefits, you need to understand fiber.
The fiber in your diet is a kind of carbohydrate that your body is not able to digest. Though most other kinds of carbohydrates are broken down into glucose (sugar) and absorbed into your body as energy. Fiber, on the other hand, cannot be broken down into glucose. Instead, it makes its way through the entire digestive system undigested.
When you have enough fiber in your diet, it helps to regulate the way your body uses sugar. This keeps your blood sugar levels and hunger levels under control. When you have the right amount of fiber on a regular basis, you can decrease your risk of many chronic diseases.
Eating a diet rich in fiber helps to keep cholesterol levels low, enhances gut health, and helps improve the efficiency of your weight management. It also helps to decrease the risk of chronic disease and shrink the risk of developing type 2 diabetes or kidney stones.
There are two types of dietary fiber: insoluble fiber and soluble fiber. Insoluble fiber is the form that helps to keep you regular. It makes it easier for waste to make its way through your digestive system and out. This form does not dissolve in water. Soluble fiber, on the other hand, dissolves in water. It is the type of fiber that helps to keep cholesterol levels down and helps to eliminate fat.
Now that you know more about the fiber in your diet and the benefits it can provide, it’s time to make sure you’re getting enough. If you’re wondering what foods can help you to get all the fiber you need in a day, it’s easier than you think. The following foods are fantastic sources of fiber: potatoes (including skins), apples (including skins), berries, legumes and beans, carrots, flax seeds, chia seeds, chickpeas, peas, quinoa, avocado, oranges, nuts, bananas and whole grains.
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Keeping up a dry January has become quite the trend this year. After a holiday season of high calorie foods and too much alcohol, it can feel good to head in the opposite direction for a while. That said, can you expect any improvements to your weight loss efforts for choosing not to drink any alcohol for a month?
Dry January has taken off as a popular idea partly because it offers a very clear and direct way to make a healthy choice. At a time after lots of overindulgence and when many of us start resolutions to make ourselves better, a dry month can seem very appealing. It can also seem like an easy way to clean up a lifestyle.
Moreover, since alcohol doesn’t have positive benefits for your weight loss, cutting it can give you a substantial advantage. Alcohol is notoriously high in empty calories and natural sugars. Therefore, by cutting them for a month, you’ll automatically slash your unnecessary calories and carbs. One large glass of wine, for example, contains around 200 calories. Cutting that glass of wine saves you all those calories without having to go without a drink. If you have water with a lemon wedge in it, you’ll still have a beverage but without the negative impact on your diet.
Many people love how easy dry January is when it comes to making a positive choice. After all, when you want to lose weight, much of the challenge is in being able to cut calories without being hungry. That said, if many of your calories are coming from alcohol, then swapping out those drinks for herbal tea, black coffee, and water, slashing them is a breeze.
A dry January doesn’t require hunger pangs, feelings of deprivation, or a struggle to be social with your friends. You can still eat out, you can visit friends and family and can have them over. The only thing you’ll be cutting is calories and the cost of your drinks. After all, whether you’re drinking alcohol at home or at a restaurant, a water or a tea is far less expensive than a drink with alcohol – even if you choose a fancy bottled water!
Aside from supporting your weight loss and leaving more money in your pocket, cutting alcohol can have some additional potential benefits, too. For instance, if you find you suffer from the blues over the holidays – or immediately afterward – a dry January can make it easier for you to return to a more positive emotional state. Alcohol is a depressant. Cutting it can not only help you to maintain a better and more balanced mood on the day you would have had it to drink, but also on the day afterward!
Natural diet pills have been taking off over the last few years. While they started off small as a handful of herbal remedies, they have now expanded into quite the serious category. That said, it’s not surprising that this trend is growing at such a rate.
After all, with all the movements toward eating clean and choosing products with ingredients you can understand, natural diet pills simply make sense. Still, with such a huge category, it means choosing a single product can be somewhat overwhelming. All pills claim to be the best and yet it’s not possible for them all to provide you with exactly what you need.(more…)
Have you identified your weight loss barriers for this year? Did you know that one of the biggest risks you can take to your dieting success is to fail to take this step? It’s very important to know what is most likely to stand in your way if you want to be successful in achieving a goal – this includes weight loss.
Take time early in your strategy to come up with some of the most likely weight loss barriers to affect you. Then, over time, you can add to or take away from this list as you discover new challenges or find out that what you’d expected to cause struggle isn’t a problem anymore.(more…)
Ready to kick start weight loss for 2019? Regardless of whether you held it together through the holiday season or overindulged the whole time, the New Year offers a fresh start. This is your opportunity to tell yourself that you’re worth the effort to get healthy this year. You can look and feel great and reduce your risk of health problems at the same time.
That said, your next step is to know how to begin. While you fine tune your weight management strategy for 2019, there are still several things you can do to kick start weight loss. Use the following list to make sure you get to where you want to be this year and make it the best one yet.(more…)
As temperatures plummet and sidewalks get icy, it’s time to ask ourselves how to stay motivated for winter fitness once again. In mild weather, it’s much easier to feel driven to head out the door for a power walk. When it’s hot out, the idea of taking a plunge in a pool – indoor or outdoor – is glorious.
That said, when one step out the door just makes you want to run back inside and leap under a pile of blankets, the story changes. Trying to stay motivated for winter fitness can take a bit more strategy than it does at other times of the year. Still, it’s a worthwhile effort. You can’t, after all, stay completely inactive all winter long. It’s time to embrace the cold and arm yourself with some fantastic tips and tricks to keep up your workouts.(more…)
This holiday season, a great fat burning workout to boost your metabolism can make all the difference. After all, if we’re already going to be fighting hard to stop ourselves from overindulging (too often), then keeping up the right workouts will be more important than usual.
That said, not all workouts are created equally. While most will boost your metabolism in one way or another, you need your holiday workouts to work especially hard on your behalf. Pay attention to your current fitness level and the amount of time you have available. Then, be sure to use them to your best possible advantage.(more…)