Exercise & Fitness

Exercising regularly, every day if possible, is the single most important thing you can do for your health. In the short term, exercise helps to control appetite, boost mood, and improve sleep. In the long term, it reduces the risk of heart disease, stroke, diabetes, dementia, depression, and many cancers. The Centers for Disease Control and Prevention recommend the following:

For adults of all ages

At least 150 minutes of moderate aerobic exercise like fast walking or 75 minutes of rigorous exercise like running (or an equivalent mix of both) every week. It’s fine to break up exercise into smaller sessions as long as each one lasts at least 10 minutes.
Strength-training that works all major muscle groups—legs, hips, back, abs, chest, shoulders, and arms—at least two days a week. Strength training may involve lifting weights, using resistance bands, or exercises like push-ups and sit-ups, in which your body weight furnishes the resistance.

For children

At least 60 minutes of physical activity a day, most of which should be devoted to aerobic exercise.

www.health.harvard.edu

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LEG WORKOUT.

Summer is many a bodybuilder's favorite time of year. The sunny skies and warm temperatures affords an easy opportunity for us to strut our stuff and expose that superhero physique we've been building all winter. Let's start with programming. There are many ways to set up the nuts & bolts of a training program. You can operate from a percentage of one-rep max, shoot for a specific rep total, and modulate the training frequency. However, one factor that rarely gets talked about – and one that's arguably as important as the choice of exercises – is exercise sequence. Setting up the exercises in the correct order will help you stay healthier, get stronger, and grow larger. Here's how your programming will look over the next four leg sessions: Frequency: How often you train legs will depend on how you feel. When your legs feel rested and ready to blast, go again, whether it's three days or six days later. Rest periods: Keep it simple. Just take as much...

ABS WORKOUT.

TOP 5 ABS WORKOUT IN GYM. Ab Wheel Rollout : Kneel on the floor and hold an ab wheel beneath your shoulders. Brace your abs and roll the wheel forward until you feel you’re about to lose tension in your core and your hips might sag. Roll yourself back to start. Do as many reps as you can with perfect form and end the set when you think you might break form. 2. Arms-High Partial Situp :Lie on your back, knees bent at 90 degrees, and raise your arms straight overhead, keeping them pointing up throughout the exercise. Sit up halfway, then steadily return to the floor. That’s one rep. 3.Flutter Kick:Lie on your back with legs straight and arms extend out at your sides. Lift your heels about 6 inches off the floor and rapidly kick your feet up and down in a quick, scissor-like motion. 4.Front Squat: Set a barbell on a power rack at about shoulder height (if you don’t have a rack, clean it to your shoulders)....

YOGA.

1. Yoga benefits the mind, body and spirit. Yoga will help tone your body but while it’s doing that, it also helps you to be truly in the moment and infuses your spirit with positive energy. A gym workout is focused primarily on improving your body’s physical condition. 2. Yoga benefits your full body—externally and internally. The twisting, stretching and folding of a yoga practice are good for the digestive system, the circulatory system, the lymph system and more. It’s a great way to detox the body and can improve your cardiovascular system. And all this while developing stronger muscles. A gym workout is focused just on strengthening muscles and boosting cardio. 3. Yoga teaches acceptance. Yoga helps you believe you’re perfect the way you are—with your strengths and your weaknesses. It's true what they say -- yoga is not about self-improvement, it's about self-acceptance. Gym classes, especially boot camp style classes, are more likely to have you feeling like...

Healthy physics

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