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Benefits Of Walking That You Probably Never Knew Before

Walking benefits is not popular as other exercises such as fitness and running. But actually, walking helps strengthen bones, weight control, and maintain the condition of the heart and lungs. Doing walk regularly and consistently is one of the most important factors in shaping a healthy physical activity program. Research shows that people who walk approximately 20-25 miles per week, more longevity few years than those who did not.

In addition to a free and healthy, there are many other benefits of walking that you never thought before. Geoff Nicholson in his book, Lost Art of Walking, praised the considerable benefit of walking. Besides good for physical health, psychological and social benefits, this simple activity also can change your life.

1. Improving Health: In terms of health, walking is one of the keys to managing weight, controlling blood pressure and reducing the risk of stroke, breast cancer, diabetes and myriad other diseases. A quick walk every day can extend your age, lowering the risk of depression and improve mood and feelings of happiness. According to Beth Israel Medical Center, a hospital affiliated with Harvard, walking can lower total levels of bad cholesterol, and increase high-density lipoprotein (HDL) or good cholesterol.


2. Controlling blood sugar: By walking activity, then automatically sugar or glucose levels in the body will work in every cell in your body tissues. So the sugar or glucose levels are not concentrated or accumulate in your blood, so you will avoid diabetes. Diabetes is a disease caused by high levels of sugar in your blood.


3. Maintaining mental fitness: From the psychological side, walk provides an opportunity to clear your mind, solve problems and reduce stress. If you like activities that require relaxation, walking can also be a means of meditation.


4. Heart healthy: Walking regularly has been shown to reduce the risk of heart disease and stroke. Benefits of walking can lower levels of LDL (bad cholesterol) while increasing HDL (good) cholesterol and maintain blood pressure. According to the Stroke Association, walking briskly for 30 minutes can help prevent and control high blood pressure can lead to stroke and reduce the risk by 27 percent.


5. Improve your posture: Benefits of walking can help strengthen and shape the legs, giving the calf which contains, thighs, hamstrings and glutes lift (buttock muscle), especially if the added load. But if you really pay attention to your posture while walking properly, also will reduce waist size.

In addition, those of you who want to lose weight fast, do fast walking. Walking quickly burn calories and improve metabolism. Two things are very important for weight loss. So, how much actually calories burned when we walking? Walking can burn about 80 calories to 100 calories per mile, depending on the speed of walking. Walking leisurely burn as much as 97 calories. While walking fast with passion can burn 167 calories during 30 minutes.

Tips for Beginner Treadmill Use

Treadmill is usually a favorite of beginners who are interested in exercise at the fitness center. Anyone can use it without the need for special skills. However, as easy as any kind of sport, you still need to know the correct guidelines.

The following will be discussed on the use of your treadmill especially for beginners, in order exercise more effective and enjoyable:

1. Know your equipment

The first step is you have to know what type of equipment you are using. Therefore, before you start using it, you should have a clear knowledge of the working system and the function of the device. You can also ask for help to people who are used to using a treadmill to give an example when walking on it. This is especially true if you have never used it at all.

2. Warm up

Warm up is the basic thing that you should do when doing an exercise program, before you walk on a treadmill, you have to get the cardiovascular system and the muscles of the body ready for exercise. You can do brisk walking, especially in the morning when the body needs sunlight. After a quick walk, you can gently stretch your leg muscles. This will help you when you start a real workout.

3. Watch your step

One of the most important elements that you should know before running on a treadmill is a look at how to move. Walking on a treadmill is not the same as running at large. Walking on the treadmill gives you an opportunity to assess yourself whether you are doing is correct or not. Of course, this is only noticeable if you use a mirror to see the reflection of the foot during walking on a treadmill.

In addition, you can also make video recording practice sessions and analyzed frame by frame. You can also ask the help of a skilled runner and solve your problems.

4. Use degree incline

Set the treadmill in a hike position by 1-3 percent, can increase the activity of pelvic floor muscle strength and back of the thigh that will make your muscles are getting stronger, burn more calories and increase stamina.

5. Make exercise fun

One of the main reasons many people are lazy to do exercise treadmill is the boredom factor. You can avoid the boredom by listening to music or change the schedule and exercise program.

9 Benefits of Pilates for Pregnant Women

Pilates can be a safe alternative exercise during pregnancy, in order pregnant women are always active and overcome some of the complaints during pregnancy such as fatigue, leg swelling, or pain in the waist, to the body easily tired.

Pilates, body building methods that focus on strength training (especially in the abdomen) and respiratory, safely performed by pregnant women. Only the frequency and intensity of Pilates during pregnancy is adjusted for each individual's comfort level.

Here are benefits of Pilates for pregnant women:

1. Keeping the weight

When you are pregnant is not recommended diet. But that does not mean body weight can not be controlled. Pilates exercises can help you maintain your weight during pregnancy. By doing pilates routine, active body so that your metabolism awake. As a result, accumulation of fat in the body is reduced.

2. Overcoming the tired body

Movement Pilates helps maintain stamina safely. Stamina is required pregnant women to cope with fatigue during pregnancy. Pregnant women are more prone to fatigue due to working organ in the body of pregnant women becomes more severe. Therefore pregnant women need more calories than usual. In fact, some experts claim that is used for pregnant women calories equal calories used by marathon runners.

3. Free varicose veins, leg cramps and swelling

Leg movements while practicing pilates will improve blood circulation. Pilates exercise large muscles and ankle muscles. Because the blood flow smoothly, freely leg swelling and cramping.

4. Keeping your posture

During pregnancy, the body posture changes naturally. Enlarged abdomen shifts the load point on the body. These changes have an impact on the joints and muscles of the body. Pilates Exercise offsetting changes in body posture. In effect, the body does not get sick or sore.

5. Easily restore your body shape

Some women do not want to be fat because of pregnancy. This concern can be overcome with pilates. Pregnancy makes the muscles relax. Therefore, during pregnancy you should still maintain muscle performance. So you can easily restore your pre-pregnancy body shape.

6. Pain-free

Your baby's growth will cause stomach getting bigger. In effect, the larger the waist covered free. Pilates, which focuses on strength training your abdominal muscles, helping to reduce the burden on the back waist.

7. Keeping the mood

During pregnancy, tend to be short of breath, step harder. Daily activities, including mood, disturbed by it. Pilates makes the limbs active. Delivery of energy in the body is maintained thanks to Pilates, as a result you stay fit during pregnancy.

8. Improve quality of sleep

Typically, in the third trimester, pregnant women getting hard to define a comfortable sleeping position. Pilates exercise regularly launch respiratory and circulatory. As a result, you feel more relaxed and comfortable, sleep quality was further improved.

9. Reduce stress after the birth

Stamina is back-tested postpartum. The pregnancy for nine months to drain stamina, so even during childbirth. Mom will experience sustained tired from pregnancy to delivery if you do not maintain fitness. Movement Pilates during pregnancy helps the body active and dynamic. The body to be fit, and you are better prepared physically and mentally in labor until the baby postpartum care.

Benefits Of Playing Soccer For Our Health

Many health benefits of playing soccer. Researchers say that soccer is a sport that effective for controlling high blood pressure. And some research shows, playing soccer can build self-esteem for children and improve fitness. 

Here are 5 physical health benefits you can get from playing soccer, which can also improve your quality of life.

1. Cardiovascular health

Run and chase the ball during play for 90 minutes not only improves cardiovascular fitness, but also improve the characteristics of muscle metabolism and your aerobic fitness. Research scientists at the University of Copenhagen to try to see the level of VO2max, or maximal oxygen uptake, providing a treadmill test for football players and check the expired air for oxygen and carbon dioxide.

In the study, Jens Bangsbo and colleagues involving female volunteers who had never played ball then recruited to try soccer twice a week for an hour. The findings indicate a significant improvement in maximal oxygen uptake, increased running speed, and endurance. His findings were published in the "Scandinavian Journal of Medicine and Science in Sports".

2. Build muscle

Playing soccer can significantly help build muscles and strengthen the muscles of the legs, thighs, abdomen, and chest. When you are trying to build muscle, by playing soccer, you will feel the benefits such as increased durability, which means that you are not going to be easy lethargic or tired. Establish and build muscle is a great way to improve overall health and can also help improve athletic performance. With stronger muscles, it will also help reduce the risk of injury.

3. Strength

Routine play soccer, will build strength in the legs, particularly the quadriceps and hamstrings. Movements such as kicking, jumping, running backwards and running around the field will be of benefit to your legs and upper body. A 2010 study published in "Skandinavian Journal of Medicine and Science in Sports," led by Peter Krustup indicates an increase in muscle strength in women who play recreational soccer for 16 months. The women also showed a better balance and better bone density.

4. Nimble and Flexible

In order to play soccer, person required to move quickly in a certain direction, for example, moves laterally and vertically, and running forward or backward. Rapid movements needed in football will help athletes become more flexible. Legs, chest, and arms will all become more flexible because of the constant shifting is done while playing, which also encourages the muscles to become stronger. Increased flexibility will also help reduce the risk of injury, because the body will be trained to move continuously in intensity.

5. Weight control

Those who love playing soccer tend not having fat body , because this type of exercise can help them lose large amounts of fat in the body. Football is form of aerobic exercise, and it can help you burn a lot of calories and fat, which means that the possibility to maintain their weight. When an athlete playing football, means he was jogging, running, and running for a long period of time, which is a great way to get aerobic exercise. There are many benefits of weight control. Ideal weight can lower the risk of diabetes, obesity, and high cholesterol. If you are looking for ways to get rid of a few pounds of weight, playing soccer may be an option.

4 Best Calorie Burning Exercise

Choosing the right exercise is one way to lose weight efficiently. To get the ideal body shape, regular exercise is important. The right type of exercise to burn calories and fat are aerobic and cardio exercise. Besides helping the effectiveness of your diet program, cardio exercise is also beneficial for heart health

And the best choice of exercise can burn 200 calories in less than 30 minutes are as below:

1. Spinning

It's a stationary bike, which is often used by athletes, to maintain stamina. It can be a sport that ignites motivation. The reason is, every 30 minutes, we can burn 334 calories by riding this bike.

2. Skipping

Skipping are inexpensive and fun way to burn 320 calories per 30 minutes. Not only that, this exercise can be done anywhere. skipping can help to increase your heart rate and burn more calories, compared to jumping without using a rope. Skipping involves lots of big muscles so that optimal calorie burning.

To be more challenging, as you have advanced in Skipping exercise, try to get a friend to join. If you are proficient, then we can try with two straps that particular formation so that any movement will flex your muscles.

3. Dancing

Dancing makes our bodies perform high intensity movements to the music. This will make our muscle tissue is formed optimally. Not only the muscles that form, but also every 30 minutes there will be 255 calories lost from our body. To improve the level of training, every time there is a movement of his feet, try to raise it 5 inches higher than before.

4. Swimming

Swimming is one sport that can easily build muscle out of the water. 30 calories burned per minute is 223 calories. If you want to raise the level of our swim, try variations of movement. swimming involves more muscle so that it can achieve the maximum calorie burn. Swimming is also training coordination, strength, and breathing.

How To Prevent Injury During Exercise

No one denies the benefits of exercise for fitness and health. There are so many benefits of exercise. Exercise keeps you from various diseases such as high blood pressure, type 2 diabetes, heart disease and osteoporosis. If you are already suffering from the disease, regular exercise will help to manage it so it does not develop harmful. Exercise even reduces the risk of stroke, lower back pain (LBP), colon cancer, breast cancer, lung cancer, and endometrial.

But exercise can also cause injury, although most injuries can be prevented. Learn the steps to prevent injury during exercise.

1. Warming up

Narrow any time to exercise, always warm up. Jump intense cardio exercise can make muscle injury. Allow 5 minutes to warm up so the body temperature and heart adapt the exercise to be performed.

2. Do cardio workout variations

Track may be your favorite, but if you do this exercise it always means you always use the same muscles. As a result, the muscles become at risk of injury from overuse. Replace the muscles used to perform three different types of cardio exercise each week, such as running, cycling, swimming, aerobics or practicing.

3. Strengthen weak muscles

If cycling is your main cardio workout, there is no doubt of the power of the muscles of the leg. But what about the hands? If some muscles strong and weak parts of another, can lead to muscle imbalances and create disturbed posture.

Besides tension only occurs in one part so vulnerable to injury. That's why on the sidelines of a training session, you should pay attention to the body that have a less focused on cardio exercises.

4. Stretching is also important

Although some studies say stretching does not prevent injury, but it will increase flexibility and muscle injuries are less flexible and pain. You can do stretching after cardio or weight training.

5. Schedule a break

Make a schedule of one to three days a week to do light exercise a day or no exercise at all. Schedule breaks will help muscles recover intact and stronger so it does not easily injured. The same thing applies when you feel energized or feel a little pain, then the rest of the day will help.

5 Exercises To Get Rid Of Stress

According to the research exercise can overcome stress. Exercising helps you be healthier, increase energy and stamina, making the mind more fresh, and make sleep more soundly. Those who are more physically active tend to adjust better to the emotional and mental stress, and more rarely suffer personality disorders.

Various bustle and daily activities can trigger stress, and even other major diseases such as diabetes, heart disease and others. To prevent this, the following five exercises you can do every day to stay fit and keep away from stress:

1. Warm up

Warm up before you start exercising so body will not cramp. Perform stretching exercises like running in place, move a neck motion, circular motion in the shoulder, touch your toes and more.

2. Strength exercises

To train your muscle strength, you can try doing squats and lunges for the thigh and leg. Or you can also do sit-ups are good for the stomach, arms and back.

3. Yoga

Do some yoga moves to get benefits such as flexibility, strengthen muscles and prevent bone loss. In addition to physical, yoga is also good for your peace, ease breathing and reduce stress.

4. Relaxation

Shavasan or complete relaxation is the best way for your whole workout. This activity can calm the body and mind.

5. Breathing exercises

Besides relaxing, breathing exercises will also give body a lot of benefits. One thing you can do is Kapalbhati. You just need to breathe normally, but with hard blow on a regular basis. Do this exercise regularly and feel the benefits.

Foods that Provide Energy Before Exercise

Before the exercise, you should eat foods that are not too heavy. But should you fill your stomach with food energizing. Exercise on an empty stomach is no more effective in losing weight and even more negative effects. Meanwhile, in another study, eating before exercise actually gives more benefits especially in women, which is not fast hungry.

Here are foods that provide energy before exercise quoted from Yahoo Shine (17/10):

1. Coffee

Runners will enjoy a cup of coffee before taking their first steps. Researchers indeed been proven that caffeine in coffee gives stamina to the body. So someone will be more durable when it run. If you are not a fan of coffee, you can enjoy green tea without sugar or milk added to drink before you exercise.

2. Ginger

Muscle pain is often felt after heavy exercise. But there is an easy way to overcome the problem, namely the ginger. Consuming half a teaspoon of raw ginger can reduce pain by 25 percent, according to recent research. Mix the ginger in tea to get usefulness.

3. Apple

This fruit contains quercetin that can increase metabolism. Through a study, quercetin supplements can make cycling athletes last 13 percent longer in pedaling. So, do not hesitate to consume apples before you exercise.

4. Cherry juice

Inflammation often affects the muscles and trigger pain and swelling when going to the next exercise. To avoid such problems, you should consume cherry juice. Because the content of polyphenols in cherry called can relieve inflammation. In fact, athletes who consume cherry every day seven days before and two days after strenuous exercise makes muscles recover faster conditions.

5. Beet

The main function is to assist oxygen vegetables faster distributed in body muscles. So you will not get tired easily and be able to exercise more leverage.

4 Healthy Exercise To Get Healthy Heart

A simple exercise that can be done to significantly reduce the risk of heart disease and other chronic diseases. There are at least four types of exercise that makes the healthy heart. What is it?

People who are less active in sports have a risk two to three times more likely to have a heart attack? A heart attack occurs because blood flow to the muscles of the heart is interrupted. Due to a less active lifestyle move and habit of eating foods rich in fat and saturated fat making cholesterol accumulates in the walls of arteries, or called plaque. Plaque that builds up over many years could then be inhibited and even stop blood flow to the heart muscle. The result is a heart attack.

Cardiovascular exercise is a form of activity that increases breathing and heart rate. This sport is basically challenging the heart to work harder and become stronger. Cardiovascular exercise will improve the way the body uses oxygen. It will make your heart stronger and more efficient in pumping blood to the body.

Here are the four best cardiovascular exercise for healthy heart:

1. Brisk Walking

The human body was born to run. Brisk walking is a natural way to improve the fitness of the body, especially the heart. In addition, brisk work better for people with obese or overweight. This is because the road can quickly help reduce fat in the muscles near the joint area.

2. Running

Even more challenging than walking, running is a heart-healthy physical activity that is easy to do. In addition, the run is also one of the best ways to burn calories fatherly. That way, when you're trying to lose weight, there are other bonuses heart health.

3. Swimming

Swimming or other water sports will not only increase your heart rate and improve cardiovascular health, water provides a multi-directional resistance increases muscle strength and sound.

4. Cycling

Another easy cardiovascular activity is cycling. With cycling, you can walk around the house or garden complex while improving heart health, builds strength and toning the body.