subimpact.net

Category: workout

  • 7 REALLY GOOD Reasons to Exercise

    The 9-Minute Strength Workout - Well Guides - The New York Times
    Have you thought about starting an exercise program but haven’t done it yet? Here are 7 REALLY GOOD reasons to get started today!

    Reason #1: To Melt Fat Away

    The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best-known way to lose fat. Here’s what losing fat feels like:
    Your pants become loose
    People around you begin to say that you look great
    A glance at yourself in the mirror makes you smile
    Your energy levels soar
    You feel amazing

    Reason #2: To Alleviate Pain

    Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.

    Reason #3: To Increase Lean Tissue

    More muscle is good for many reasons. You see, muscle burns five times more calories each day than fatty tissue. When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

    Reason #4: To Stay Young

    Tim D. Spector, a professor of genetic epidemiology at King’s College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

    Here’s the study in a nutshell:
    Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
    Once a telomere gets too short, that cell can no longer divide.
    Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed metal functioning.
    The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
    It was found that the length of telomeres was directly related to that twin’s activity level. “There was a gradient,” Spector said. “As the amount of exercise increased, the telomere length increased.”
    People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
    People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.

    Reason #5: To Prevent or Control Type 2 Diabetes

    Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabetes, gain substantial benefits from.

    Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to follow guidelines from their doctor before starting an exercise program.

    Reason #6: To Lower Blood Pressure and Cholesterol Levels

    Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:
    Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.
    Exercise Increases HDL levels in some people—this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.

    Reason #7: To Feel Great

    The first thing that clients tell me after starting an exercise program is how much better they feel. Most didn’t even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated. Exercise boosts your energy levels and makes you feel amazing.

    The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results.

  • Full body workout: Jumping Jacks

     

    Jumping Jacks

    Since I’ve kinda misplaced my skipping rope for a day, i had to resort to another alternative of cardio training, hence jumping jacks.

    The best thing is, it does not requires any gym equipment, just solely on ya coordination, strength resistance and endurance !

    So what is jumping jacks ? A simple daily routine where you spread your legs wide and the hands touching overhead or behind ya head, sometimes in a clap and then returning to a position with the feet together and the arms at the sides.


    Mostly used by the military staple workouts, it tends to improve strength and endurance while also tends to the flexibility of the body.

    An aid against osteoporosis with increase of mobility and blood circulation throughout ya body ensures jumping jacks a great daily workout for the average joe of today.

    Increases metabolism rate while burning calories in result to  decreasing fat. Giving you an all rounder workout to suit ya daily needs.

    Can be achieved basically anywhere , by means in the room, outdoors or even your office pantry.

    one simple workout yet many body parts are getting worked!since its a great overall body workout here are a few listed muscle groups that you are working on :-

    calves , hip , shoulders, lower back, chest, core, hamstrings, quadriceps, biceps , upper back. gosh that a lot of parts !!

    I’ve manage to complete 600 reps yesterday, and boy my arms and calves are pretty sore now as of today… but that will not stop me from continuing with this awesome daily routine. With many other variations around the web. Here are a few that is quite interesting to in-cooperate into ya daily workout regime.

    Plank Jacks: Start in a modified plank position with your shoulders stacked over your wrists and feet together. Keeping your butt as low to the ground as possible, jump both legs out to the sides. Jump back to starting position. That’s one rep.
    What they work: Your arms, abs, quads, and back.


     Rotational Jacks: Stand upright with your feet together and hands together at your chest. Jump up and land with your feet slightly wider than shoulder-width apart with your toes turned slightly outward. As you lower into a squat, twist from the waist as you reach straight up toward the sky with your left hand and straight down to the floor with your right hand. Tap the floor with your right hand, then jump back to starting position. Repeat the jump squat, this time reaching up toward the sky with your right hand, and touching the floor with your left hand. Return to starting position to complete one rep. 

    What they work: Your core, quads, hamstrings, butt, and back.

    Floor Jack Splits: Lie on the floor with your thumbs interlocked, arms and legs outstretched, and feet together. Brace your core as you lift your arms and feet off the floor, keeping knees and elbows locked. Exhale as you lift your legs up and out to form a V and you lift your entire upper body off the ground. As you come up, swing your hands straight forward through the V. With control and without touching the floor, release your arms and legs and lower back to starting position. That’s one rep.
    What they work: Your upper and lower abs, chest, and quads. 



    Seal Jacks : Stand straight with the arms down by the side. In one movement jump just high enough to spread the feet apart and clap the hands out in front of the chest. Quickly return back to the starting position and that is 1 rep
    What they work : Quad, Chest, Shoulders, calves, back, butt, hamstrings, and hips

    Remember to always re-hydrate ya self with H2O … peace out..