The Many Health Benefits Of Strength Training

There are plenty of great reasons why you should think about incorporating strength training, or resistance training, into your workout routine. Some may associate this type of training with body builders, but you need not necessarily become Mr. or Ms Universe. Indeed, many use resistance training as a means to keeping themselves trim, taut, and toned, as opposed to bulking up. The many and varied benefits of strength training include:

* Increased stamina and strength.
As your muscles become stronger you will notice a huge improvement in your overall endurance and energy levels. Day to day tasks that may have been a struggle will also become a lot easier, courtesy of the extra muscle tone.

* Better muscle tone and definition. Not everyone wants to look like a body builder. The majority of those using strength training do so to keep their muscles toned and the love handles at bay. Tight muscles are always going to look better than wobbly skin and bingo arms.

* Faster metabolism. Not only does resistance training burn calories and fat at the time of the workout, but the extra lean muscle will cause your metabolism to run considerably faster permanently. Every extra pound of lean muscle mass that you lay down can burn as much as an extra 35-50 calories each and every day. The more muscle mass you have the more calories you will burn.

* Reduces risk of osteoporosis. The risk of osteoporosis increases significantly with age. While the risks are higher for females, men can also be afflicted with thinning of the bones. The most effective way to counteract this bone disease is to incorporate weight-bearing activities into your workout at least 3 times weekly.

* Better coordination and balance. Strength training has been proven to improve balance and coordination, especially in the aged. The stronger the core and leg muscles become, the less chance there is of falling. The stronger bones from the resistance training mean that any little spills have less chance of breaking bones.

Starting out. It can be a great idea to have a personal trainer, or physiotherapist, guide you as to the best exercises for your fitness levels and age. Otherwise it can be very easy to either over or under exert yourself. The correct movements are critical with this sort of training. Get the motions and the weights right and then you will be able to workout yourself.

Keeping it cost effective.
Personal trainers are also useful for providing great ideas for a home gym and can give great insight into keeping the costs down with resistance bands, the best value weights, and utilizing your own body weight in the workouts.

Keep a journal.
Resistance training is one area of working out that requires you to keep pushing yourself. Keep a record of your workouts and ensure that you are upping the ante on a regular basis.

Regular workouts. Strength training is best done at least 3 times weekly. Mix it up with some aerobic or cardiac workouts on the other days to fully maximize your workout potential.

Conclusion.

The benefits of strength training include reducing the risk of osteoporosis, burning fat, boosting the metabolism permanently, and improved stamina and endurance.

What Is The Best Time To Exercise For The Maximium Results

“What is the best time to exercise?” is a frequently asked question. There are advantages and disadvantages to morning, afternoon, and evening exercise regimes. However, all experts agree that ultimately the best time to exercise is when you can regularly and reliably fit it in. For those of you with the luxury of being able to select your own workout time read on to see what workout hour is best for getting rid of you belly fat.

The Morning Workout

Advantages:
* over and done with before the constraints and distractions of the day get in the way.
* gets the endorphins, or feel good hormones, running, ensuring that you are starting the day on a natural high.
* mornings are generally cooler and a less polluted time of day for those exercising outdoors.
* mental alertness and concentration during the rest of the day will all be sharper.
* boosts the metabolism for the longest interval.
* burns more fat as fat stores need to be burned to produce the glycogen, or energy, required for the workout.
* morning exercisers are the group most likely to continue with their routine in the long term.

Disadvantages:

* probably have to get out of bed earlier.
* possible increased risk of injury if insufficient warm up.

The Afternoon or After Work Workout

Advantages:
* some research has shown that the body’s endurance, strength and performance are all marginally improved in the late afternoon making workouts slightly more effective. This can also give the perception to many of a less difficult workout.
* a great way to burn off the stress of the day.
* possible chance of eating less afternoon snacks and a big evening meal.
* decreased chance of sustaining injuries as the body is nicely warmed up.

Disadvantages:
* very easy for work and social activities to interfere.
* may just feel too exhausted or overwhelmed to workout.
* peak time of day at most gyms is straight after work, increasing wait times for equipment, and possible time constraints on equipment usage.

The Late Evening Workout

Advantages:
* may help with sleep disorders.
* can workout while the rest of the house is sleeping.
* reduce the stress of the day.
* gyms less crowded.
* great way to relax your mind.
* may reduce the size of your dinner and after dinner snacks.
* less distractions.

Disadvantages:
* gym may be closed.
* you may just be too exhausted too bother.
* outdoor workouts are less safe at nighttime.
* you may not receive the full benefits of the raise in metabolism for the same length of time after the workout because once you go to sleep, your metabolism automatically slows down.

Conclusion.

While research has shown that most people are best suited physiologically to exercising in the late afternoon or early evening daily distractions can make this time of day inconvenient and unreliable for many. Research shows that those who workout in the morning are more consistent in the long term. Basically, you should select a time of day that is going to work best for you. After all, exercise at any time is better than no exercise at all.

Benefits Of Eating Breakfast

There are many benefits of eating breakfast. The main ones are a more even blood sugar level, better energy levels, sharper concentration, a faster metabolism, and improved moods. The word breakfast literally means “breaking the fast” which is what your body has been in since your dinner the previous energy. When you skip breakfast your body is being deprived of the fuel that it needs to keep your brain and central nervous system functioning optimally.

Those people who miss breakfast often encounter a drop in their blood sugar levels mid-morning resulting in grumpiness, loss of concentration, and an overwhelming desire to eat that doughnut, muffin, or danish. From a calorie and fat gram consumption, the slice of toast, cereal, oats, or piece of fruit that could have been breakfast is already less calories.

Breakfast eaters tend to consume fewer calories collectively throughout the day, as compared to breakfast skippers. Breakfast skippers tend to binge eat later on in the day. People who eat breakfast have more even blood sugar levels, and do not feel the need for the extra energy provided by that sugar high. Eating breakfast will dampen your appetite later on in the day.

Skipping breakfast puts your body into starvation mode. The very next thing that you put in your mouth is going to stick. (That doughnut or danish isn’t looking quite so tempting now, is it?)

Research has shown that children who miss breakfast are not able to concentrate or learn as well at school as the child who has eaten their toast or cereal.

Many people skip breakfast in the misguided notion that this will help with their weight management campaign. However, skipping breakfast results in the exact opposite. So for those of you battling the bulge, an easy way to start dropping the pounds is to start eating a healthy breakfast.

What is a healthy breakfast?

Ideally, a healthy breakfast will allow you to power through the first half of the day. Many nutritionists say that your breakfast should contain at least one third of your daily calories. By consuming those calories first thing in the morning, your body has a much better chance of burning them off.

Great breakfast ideas are:
* 2 slices of wholewheat toast or a wholewheat bagel. Try for the lower GI brands to prevent blood sugar spikes. Select breads containing a minimum of 2 grams of fiber per slice.
* scrambled eggs.
* grilled tomatoes with or without toast.
* cooked oats with calcium enriched low fat milk. The oats will provide you with complex carbohydrates that are low in GI. Oats will leave you satisfied for longer.
* healthy mueslis or breakfast cereals. Look for those high in fiber and low in sugar. Ideally your cereal should contain more than 5 grams of fiber and less than 5 grams of sugar per serve.
* fresh fruit with a low fat yogurt.
* fruit smoothies.
* lean bacon and cooked eggs, without the oil.
* omelets with bacon, low fat cheese, or fresh vegetables (such as mushrooms, spinach or tomatoes).
* if you are eating breakfast on the run, read the labels carefully. Opt for the brands with the lowest sugar and fat contents.
* substitute sugar on your breakfast foods with nutmeg, vanilla, or cinnamon.

No matter your age, the benefits of eating breakfast are numerous. You will have a more productive day, feel more alert, have more energy, be in a better mood, have a faster metabolism, and be less prone to gaining weight.