Work Out Routines

Have you ever downloaded a PDF copy of Diet and Exercise?  So you  download the PDF which is in text form and you’re given instructions on which types of exercises you should do and the author gives you the name of the exercise and you’re like, “What the hell is a catwalk?”  Well, no need to guess anymore.  I found this animated image on FaceBook and I just had to share it with you.  Thanks to Lean Muscle Bound FaceBook page, you and I now have not only the names of different exercises but also a demonstration on how to correctly perform them.  I also paid a visit to Muscle Bound and found a lot more interesting videos, so pay them a visit and tell I sent ya.  Lois

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About Workout Wednesdays!

Welcome to Workout Wednesday!  Everyone is or should be aware of the importance of working out.  There is nowhere you can go on the planet where there is not a reference to how important regular exercising is. Whether you’re out for a walk or surfing on social media you will see advertisements from gyms who are hosting specials for memberships, as well as literature or videos showing different types of movements that are beneficial to the body and one’s well-being.

According to Brian D. Johnston of International Association of Resistance Training: Prescribed Exercise Clinics, “exercising regularly makes the heart stronger and the lungs fitter, enabling the cardiovascular system to deliver more oxygen to the body with every heartbeat and the pulmonary system to increase the maximum amount of oxygen that the lungs can take in. Exercise lowers blood pressure, somewhat decreases the levels of total and low-density lipoprotein (LDL) cholesterol (the bad cholesterol), and increases the level of high-density lipoprotein (HDL) cholesterol (the good cholesterol). These beneficial effects, in turn, decrease the risk of heart attack, stroke, and coronary artery disease. In addition, colon cancer and some forms of diabetes are less likely to occur in people who exercise regularly.”

Simply put working out, is beneficial to not only one’s physical appearance but also to one’s internal mechanisms that keep the body running smoothly.  As well as improving muscle strength which allows for performing physical tasks easier.  Exercising/working out aids in the stretching of muscles and joints, which also allow for an increase in flexibility and aids in the prevention of injuries.

Here are 10 additional reasons to get your workout in, written by Esther Chain, Women’s Health:

  1. Improves Your Mood  – Who doesn’t need a mood stabilizer? Did you know that a brisk workout boost production brain chemicals that ease stress and anxiety which makes you feel happier and more relaxed?
  2. Helps You Sleep Better  – According to a study conducted by the National Sleep Foundation up to 67% of those who exercise regularly, report that they get a good night’s sleep.
  3. Strengthens Your Memory – The Behavioral Brain Research study shows that a single session of an aerobic workout produces higher blood levels of hormones that are associated with a strong memory.
  4. Boosts Your Creativity – A published article in the journal, “Frontiers of Neuroscience,” reported that working out regularly can jack your ability to brainstorm new ideas. 
  5. Reduce Your Risk of Cancer – Though it’s not clear as to how much exercising or which type of exercise, physical activity has been linked to a lower risk of breast and endometrial cancer, according to the National Cancer Institute. 
  6. Recharges Your Batteries – Exercising just 2-3 times a week can boost energy level by 20%, decreasing fatigue by 60%.
  7. Make You More Confident – Knowing the amazing physical challenges that you’ve been able to accomplish, gives you kick ass confidence that spills over into other parts of your life.
  8. Fewer Sick Days – Research suggests that working out at least 2-3 times a week, results in the ability to fight off bacteria.
  9. Eases Killer Cramps – Research shows that working out triggers the release of endorphins, which are like opioids that relieve the agony of period pain. 
  10. Allows for Smoother Work Day – According to a study published last year by the journal, “Population Health Management, exercise increases productivity at the job.

In this section, I will be posting different facts, exercising tips, summaries of interesting articles, interviews with personal trainers (sometime in the future), and loads of motivation. So be sure to stop in regularly. 

Lois

52 Cardio Exercises to Try!

It’s Workout Wednesday, and of course, I’ve come fully prepared with, “52 Cardio Exercises,”  courtesy of Women’s Health Magazine facebook page. There are some really great exercises here, in which one can pick and choose from for their own daily regiment.

I’m sure there are quite a few of you who would agree that mixing up your regiment is quite beneficial because it allows you to do more challenging exercises and keeps you from falling from a regiment that has become so routine.  Have you ever noticed that the more you do one routine over and over, that you seem to get through your routine quicker?  And that burn that you used to feel (that incidentally placed a smile on your face—that sense of accomplishment) you no longer feel?  

Well not to worry, all you need to do now is grab a pen and pad, sit back and watch this wonderful video provided by Women’s Health Magazine.  Choose the exercises that you want to add to your daily workout, and get that feeling of accomplishment back!  I’m rooting for you.  LP

 

The Struggle is Real!

Health & FitnessI long for the days of my youth…Looking at my reflection in the mirror, and loving what I saw there, now I often think of that saying, “Grow old gracefully,” (what a bunch of baloney! 🙂 Once we hit a certain age the fat seems to collect and station itself on parts of your body that are very noticeable and gives a whole new meaning to everyday words.  Such as muffins handles, no longer does this word represent the overage on a delicious toasted muffin with butter, it is also the mid-section of my body, where one can pinch more than an inch of thickness, lol.

I’ve also noticed that a routine yearly examination, now includes other tests that I never had to even  think about, until my mid-forties.  If you are anywhere near my age, you know the age where you now qualify to be an AARP member (speaking of which, I just renewed my membership yesterday.) then you know what I’m talking about.

So now it’s all about staying active which is a task within itself.  It is not easy staying committed to an exercise regiment, especially when you reach your goal weight.   I think another reason that I always stop with my daily regimen is because, I get bored doing the same old thing everything.  Something to think about I suppose.

And my biggest sin is, I become so very excited that I’m a smaller size and that I can wear outfits that I haven’t been able to wear for months, that I let it go to my head.  Then of course after three weeks of taking a break the pounds come rolling back with a swiftness, and now that I’ve waited so long to hit the gym or to go running, I have to build up to where I left off three weeks ago.

I’ve recently returned to exercising daily.  Not only have I begun working out again, but this time around I’ve changed my diet and have become a vegetarian (no more meat). Thankfully the weather here in IL has been cooperating and I am able to go walking on Route 12, for I love the outdoors. Women's Health Mag Pic I also  read articles (my favorite magazine is Women’s Health) on Health & Fitness, for recipes, and other workouts that I can incorporate into my daily regimen so I won’t get bored and find an excuse to not workout.  I find utilizing apps such as MyFitness Pal and Runtastic (because you can link the two and you don’t need to buy any accessories) to record my food intake and the calories I’ve burned during my walk/run to be helpful.

Thus far  everything is going pretty well. If you know of any great exercises or recipes that don’t require meat, or if you know of any seafood recipes, please do share, my email address is: purplesilkykisses@gmail.com.

Until next time, LP