How Much Muscle Strengthening Activity Do I Need?

Besides aerobic activity, you should also engage in activities that strengthen your muscles on 2 or more days a week. Muscle-strengthening activity (also known as strength training) should work all the major muscle groups of your body, that is, the legs, hips, back, chest, abdomen, shoulders and arms.

Muscle strengthening activity helps to:

1. Develop stronger muscles and bones.
It increases bone density and reduces the risk of osteoporosis.

2. Control your weight.
As you gain muscle, your body's metabolism rate increases, thus enabling it to burn calories more efficiently.

3. Reduce the risk of injury.
Stronger muscles are able to support your joints better, and preventing them from injury. In addition, strength training increases neural functioning, improving reaction time, thus preventing injurious falls.

Muscle strengthening activity can be done either at home or in a gym.

Examples include:
* Exercises that use your body weight as resistance, such as push-ups, sit-ups, abdominal crunches, pull-ups and leg squats.

* Working with resistance bands. Resistance bands (or resistance tubing) is inexpensive, lightweight and can be bought at stores selling sports equipment.

* Lifting weights.
You can use either free weights such as dumbbells, or work out on the weight machines in a gym or fitness centre.

Muscle strengthening activities should be performed to the point at which it is difficult to do another repetition. A repetition is one complete movement of an activity, like lifting weights or doing sit-ups. You can:

* Perform the muscle strengthening activities on the same or different days that you do aerobic activity.

* Start once a week with lighter weights, completing at least 8-12 repetitions. Over time, start increasing the weight while performing the same number of repetitions.

Muscle strengthening activities should include 8-10 different exercises that work the various large muscle groups.

Let's get active!
Now that you know the types of physical activity for health benefits, it's time to get active. Use the recommendations as a guide to help you in your journey of health and fitness.

Everyone can enjoy physical activity. However, if you have not been active and have a medical condition such as heart disease, high blood pressure, diabetes or asthma, do consult your doctor on the type and amount of physical activity suitable for you.

Never Use Ginger If You Have Any Of These Conditions - It Can Cause Serious Health Problems.

Ginger root is an anti-inflammatory, antioxidant, and digestive superfood.

The spice is recommended as a natural medicine for many physical ailments due to its nutrients and health-supporting phytochemicals.

There are situations, however, in which ginger is a less-than-optimal supplement to your diet and can exacerbate an already existing problem.

When To Avoid Ginger Root

Here are some of the situations in which ginger should be avoided because of their risks.

1. Blood Disorders
Ginger root is a blood anti-coagulant that promotes circulation. In the case of some blood conditions like hemophilia (in which blood coagulation does not occur properly), thinner blood can exacerbate the condition, making a small cut into a possibly life-threatening hemorrhage.

Beneficial due to exactly these effects for cardiovascular disease, rheumatoid arthritis, and high cholesterol, it’s best to avoid ginger if you have a blood condition without discussing it first with your healthcare provider.

2. Taking Prescription Medications
A pharmaceutical is formulated to address a specific symptom and is designed to work in a certain way in the body. Drugs come with lists of warnings and potential side effects.

Because ginger root has medicinal properties, some pharmaceuticals don’t mix well with it. So to prevent any risks, side-effects, read the warnings and inform yourself as much as you can for your own safety.

Ginger is a natural blood thinner and reduces blood pressure; it also regulates blood sugar (1). Taken together with medication that is designed to do the same can mean too much of a good thing. Hence, ginger should not be taken with anticoagulants, beta blockers, aspirin, or insulin.

3. Pregnancy
Ginger root tea in early pregnancy has been found to relieve nausea and vomiting.

After the first trimester, however, ginger root should be taken infrequently in very small doses (if at all) because it can induce uterine contractions (2). This, in turn, may result in premature delivery or miscarriage.

On the other hand, it can be usedful when your delivery date has passed and you’re ready to meet your little one face to face.

4. Being Underweight
Ginger stimulates digestion, which is why it is so effective against an upset stomach and other gastrointestinal issues.

If you are significantly underweight, you want to slow digestion and absorb as many nutrients as you can from the food you eat.

High fiber content in ginger root moves foods through the digestive system and other compounds in the root can raise metabolism and promote weight loss.

Thank & God Bless You.

CHOLESTROL AND ITS IMPLICATIONS FOR HUMAN BODY

People should monitor their diets to live long, cholestrol kills unannounced.

Cholestrol kills faster, when combined with high blood pressure, stroke, diabetes and other life- threatening diseases.

Cholestrol provides Vitamin ‘D’ and hormones, which the body require to function well, adding that cholesterol kills when it is in excess.

” From the angle of a nutritionist, cholestrol exists in human body naturally. It helps in formation of hormones, building Vitamin ‘D’ and other nutrients the body needs for growth. However, cholestrol is bad, when it is too much in the body. That is why a man must run from fatty and organically produced foods, to reduce cholestrol his level and further live long.”

Eggs, yam, beans cake and other fried foods must not become a daily routine, if a man wants to reduce his cholestrol level and live long

I urged people to use Lazer Oil to prepare their foods, the oil is cholestrol free.

People complained about the price of Lazer Oil and forgot the health benefits, such as reduction in the cholestrol level.

The oil is used in United Kingdom and other developed countries.

Remember Health is Wealth...
#EatGoodFoodWell
#StayHealthy
#Fit4LifeLive4Life

SEASON'S GREETING

In this loveliest and happiest of seasons , may you find many reasons to celebrate . Have a wonderful Christmas !

Health, love and happiness I wish to you, Merry Christmas and good tidings too . Happy New Year!

TEAM @
REINDZ STAR CONCEPTS
(owner of Kc Gym Centre, Fit4LifeLive4Life)

6 TYPES OF PEOPLE YOU SEE AT THE GYM

No matter if you have been to the gym 200 times or 2 times you can say that you have seen these individuals in your own gym experience.

When you are pumping iron or taking that two-mile jog on the treadmill you can look around and see that you are surrounded by a diverse group of people. We are all there for the same purpose, but you know that you are looking around and you see all types of people. Some of them may be as followed.

1."Those Girls"
While I am at the gym I have seen several different groups of girls stand at one machine that stretches their legs and as soon as they see a guy they will jump on it and push until they get the boys attention. They are doing this to just try to get some gym boy instead of actually going to the gym for its purpose. The gym is not a hookup site -- it is a place to better yourself.

2. Iron Gorillas
You would never see these giants on a treadmill. No way. They came to get swole and that's it. These huge guys can be seen over and over using free weights and only free weights. They are the type of guys that holler like primates when trying to get that last rep in just to show how masculine they are.

3. "Train like a beast, look like a beauty."
That's right; she looks stronger than you and she can lift ten times your weight. These are the girls that come to gym routinely to make sure they stay in shape for their sport. They are passionate about their workouts and keep a straight serious face the entire time. Don't let this fool you though because you know they are blasting Taylor Swifts latest hit in their ears while they are working out.

4. "I'm sexy and I know it."
They at least THINK they are sexy. I have literally seen a guy just walk around the gym showing himself off and he never even touched one weight the entire time. He just went around and flexed in front of girls. They have been told that they were hot their entire life so that blew up their head and now they really think they are hot so what better place to flash yourself off than a gym?

5. Granolas
The granolas are your yoga and cardio lovers. You can see them in a hot steamy classroom hitting the downward dog stance perfectly or meditating about all the different ways to save the earth. Granolas can sometimes be caught leaving an aerobics class every now and then as well, but don't expect to see them pumping any hard iron anytime soon.

6. Me
Finally, you have me. An average dude who is going to the gym for the right reason. To lead a better and healthier life. Sure I may not look like a greek god and on certain machines, my hands may quiver and shake. You may even think I look like I have no idea what I am doing and you are absolutely right because I have no idea what I am doing, but I do know that it is one step to me getting stronger.

#KcGym&FitnessCentre
#HealthyLifestyle

BREAST CANCER PREVENTION: How to reduce your risk

Breast cancer prevention starts with healthy habits — such as limiting alcohol and staying physically active. Understand what you can do to reduce your breast cancer risk.

If you're concerned about breast cancer, you might be wondering if there are steps you can take toward breast cancer prevention. Some risk factors, such as family history, can't be changed. However, there are lifestyle changes you can make to lower your risk.

WHAT CAN I DO TO REDUCE MY RISK OF BREAST CANCER?

Lifestyle changes have been shown in studies to decrease breast cancer risk even in high-risk women. The following are steps you can take to lower your risk:

* LIMIT ALCOHOL.
The more alcohol you drink, the greater your risk of developing breast cancer. The general recommendation — based on research on the effect of alcohol on breast cancer risk — is to limit yourself to less than 1 drink per day as even small amounts increase risk.

* DONT SMOKE.
Accumulating evidence suggests a link between smoking and breast cancer risk, particularly in premenopausal women. In addition, not smoking is one of the best things you can do for your overall health.

* CONTROL YOUR WEIGHT. Being overweight or obese increases the risk of breast cancer. This is especially true if obesity occurs later in life, particularly after menopause.

* BE PHYSICALLY ACTIVE. Physical activity can help you maintain a healthy weight, which, in turn, helps prevent breast cancer. For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes a week of moderate aerobic activity or 75 minutes of vigorous aerobic activity weekly, plus strength training at least twice a week.

* BREAST-FEED.
Breast-feeding might play a role in breast cancer prevention. The longer you breast-feed, the greater the protective effect.

* LIMIT DOSE AND DURATION OF HORMONE THERAPY. Combination hormone therapy for more than three to five years increases the risk of breast cancer. If you're taking hormone therapy for menopausal symptoms, ask your doctor about other options. You might be able to manage your symptoms with nonhormonal therapies and medications. If you decide that the benefits of short-term hormone therapy outweigh the risks, use the lowest dose that works for you and continue to have your doctor monitor the length of time you are taking hormones.

* AVOID EXPOSURE TO RADIATION AND ENVIRONMENTAL POLLUTION.
Medical-imaging methods, such as computerized tomography, use high doses of radiation. While more studies are needed, some research suggests a link between breast cancer and radiation exposure. Reduce your exposure by having such tests only when absolutely necessary.

CAN A HEALTHY DIET PREVENT BREAST CANCER?

Eating a healthy diet might decrease your risk of some types of cancer, as well as diabetes, heart disease and stroke. For example, women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts might have a reduced risk of breast cancer. The Mediterranean diet focuses on mostly on plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts. People who follow the Mediterranean diet choose healthy fats, like olive oil, over butter and fish instead of red meat.

Maintaining a healthy weight also is a key factor in breast cancer prevention.

#Fit4LifeLive4Life
#HealthyLifestyle

COLD WATER VS WARM WATER: one of them is damaging to your health.

Most people reach for a cup of coffee or a cold cup of water right upon waking up.  But, it turns out that in order to get the most benefits of drinking liquid in the morning you should enjoy a warm cup of water instead.

Multiple studies have shown that drinking warm water on an empty stomach offers a wide plethora of health benefits and is one of the best ways to jump-start your day for maximum productivity.  Here is a short list outlining some of those health benefits:

1. It Relieves Pain
Drinking warm water has the ability to reduce swelling in the throat, which in turn provides a temporary pain relief.  It indeed works wonders for irritated and dry throats, too.

This is especially useful during mornings when you wake up with a dry throat which causes you pain as you swallow. Amazingly, a notable improvement can be experienced after taking the first sip of warm water.  Ultimately, warm water also soothes cramps by relaxing the muscles of the stomach.

2. Improves Bowel Movements
A study done by the Journal of Neurogastroenterology and Motility has shown that up to 58 percent of patients suffering from achalasia, a condition in which the muscles of the lower part of the esophagus fail to relax, experienced notable improvement in their condition after drinking warm water.

Drinking a glass of warm water on an empty stomach is a good way to stimulate the colon to move the bowels easier. In addition, it sets the body for better absorption of food during the day.

3. Improves Circulation
Drinking warm water improves blood flow in the body`s circulatory system.  It has been scientifically shown that when the body is exposed to warm temperature, the blood cell flow initially raises by a dramatic amount.

Then, it drops back to normal rate of blood flow and starts to gradually increase the longer it is exposed to the warmth.  Warm water basically improves circulation by warming up the body from within.

4. Weight Loss
While staying well hydrated is generally beneficial for weight loss, it turns out that taking it warm is the best way to consume this liquid.  In a study done by Journal of Natural Science, Biology and Medicine focused on a group of overweight women who were given large amount of warm water.  At the end of the study, it was found that women had experienced a notable decrease in appetite, weight, and body mass index.

WHY IS DRINKING COLD WATER BAD FOR YOU?
Having a glass of cold water on a hot, summer day is one of the best feelings ever! It indeed helps cool down in a matter of seconds, but it does many other things to your body at the same time. Unfortunately, those things are anything but good for you.

* Cold water constricts the blood vessels, which in turn reduces hydration

* Drinking cold water causes the body to work hard to digest food as cold liquids solidify the fats in the bloodstream

* The body expands energy when you drink cold water in order to heat it up and use it

* Cold water forms excess mucus in the respiratory system, leading to congestion and higher risk of infections like throat infection

#Fit4LifeLive4Life
#HealthlyLifestyle

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