With summer starts around the corner, many people are starting to look at their bellies nervously. They wonder how exactly they are going to fit into their summer swimsuits. It is at this point that we usually run off to the gym and put some serious hours in. This is fantastic if you have the time and money. However, this isn’t always so easy. But we are here to tell you; you can start working on your abs today, from the comfort of your home. The great news is that you don’t need a lot of time either. You just need to set aside about 10-15 minutes as part of your morning or evening routine.
For these exercises, all you really need is a mat, although if you have a yoga ball that can be useful.
Sit Ups – This is one of the best exercises for flattening the abs, and you should notice an improvement pretty quickly. You just need to try and add it to your regular morning activity. Start with a few repetitions and slowly build up as you feel stronger. I usually do between five and eight sets of ten repetitions. It helps to get a sweat going and wake me without the need for any coffee.
Crunches – If full sit-ups are not your thing or too challenging at the beginning, then try doing crunches. They are very similar to sit-ups, but you only have to move your upper back, making it a less strenuous workout, but no less effective. We really recommend them because they completely focus on the abs.
Knee to Elbow – For a good stretch and ab workout look no further than this exercise. It is ideal for beginners and will get for well on the way to the toned abs that you are dreaming of. In the beginning, you can start by doing this slowly before building up the speed and intensity.
Arm and Leg Raises – This yoga pose is a very light, but effective ab exercise. On the mat, get into the table position and then lift and straighten your left leg and right arm. Keep your eyes forward and hold the position as long as possible. Repeat with the right leg and left arm. This is an excellent workout for your core muscles and spine.
Plank – This one is so simple, but also very effective. It is also a very adaptable exercise, with many different variations depending on how intense you want your session to be. At the beginning of your workout, have an honest assessment of your current level of fitness. Then choose a starting time and a target. One minute is a good starting time, but if this feels too easy or too difficult, adjust as necessary. Whatever you decide, this excellent exercise will have your abs toned in no time.
Sitting Twists – If you want to give all of your abdominal muscles a workout, then sitting twists are ideal for you. It is quite an easy exercise to do and can be easily adapted to make it more challenging. Aim to do these for at least a minute, slowly building up to five minutes plus.
And, there you have it! Six simple exercises that you can do at home, without the need to buy any equipment. Get started today and experience the magic of flat abs for the summer.
In the hectic day-to-day life we lead, we may not get much time left at the end of a day to kick back and relax. And therefore exercise may not be a top priority here. But you don’t need to be a health freak to realize the importance of exercise and a well-balanced diet.
Making exercise easy and convenient is the treadmill.
Why is a treadmill the best option?
- You can have it in your home or go to a gym, both places being extremely safe.
- There isn’t a need to worry about the weather outside being too cold or rainy.
- A treadmill can give you the experience of walking up a steep slope or just jogging on a normal track, whatever your preference.
There are many factors to consider before you begin your treadmill workout. Your age, weight, heart rate and weight goal will determine how you need to go about the workout. At most gyms, there is an instructor who will guide you in the same and therefore it is better to use a treadmill at a gym rather than at home. In saying that, there are many great home treadmills that offer a number of built in workout programs. Even on a budget, the best treadmills under $1000 will still give you amazing options.
Best Treadmill Workout
The best way to workout on a treadmill that works for nearly all age groups and fits in every weight goal is given below:
1. Get on the treadmill at a slow pace and begin with a light walk.
2. Turn up the pace and start jogging for a while.
3. Move to a brisk walk while increasing the speed a bit.
4. Start running for a couple of minutes.
5. Decrease the speed and continue running.
6. Transition back to a light walk.
This workout ensures that you begin slow and warm up before you can have an intense middle and end with a reduced pace back again. Since a treadmill is able to help you burn off as many calories as you intend to in a safe manner, it is the best way to stay fit and healthy. Maintaining a good diet along with exercising the right way on the treadmill, you are guaranteed to get rid of the muffin top soon enough.
In this post, I’m going to show you how to perform an excellent cardio workout that requires no workout equipment, no gym, and takes 10 minutes or less – though you can do it for longer if you choose. The benefits are immense, but, I’ll say this: they aren’t for the faint of heart. If you aren’t willing to push your comfort zone and endure a little pain in the name of getting healthier, you don’t need to read this article.
Introducing Tabata Intervals
About two years ago, I was searching for a way to do my cardio training for hockey without having to use gym equipment and without having to run, as my access to a gym was limited and I really hated to run distance. If possible, I also wanted my workouts to last as short a time as possible (so I could spend more time doing other things) and to prepare me for hockey.
After a week of searching, I arrived at Tabata intervals as a perfect solution.
Essentially, Tabata intervals make you perform one exercise (sprinting, for example) for 20 seconds at full intensity, followed by a 10 second rest period, followed by another 20 seconds of full intensity exercise, and so on. Each 30 second work-rest cycle is one rep. Typically, I did workouts ranging from 20 to 60 intervals (10 to 30 minutes), but even doing it for 4 minutes will bring excellent results, especially if you’re sprinting as your Tabata exercise.
I can attest to the fact that this type of training just plain works. Diligently doing tabata intervals 2-3 times per week for a couple months whipped me into incredible shape – the best shape of my life, to be honest. When hockey season started, I didn’t get tired nearly as fast as I used to.
If my results aren’t enough, consider the original study that spawned these intervals. The abstract (taken from here) says:
Second, to quantify the effect of high-intensity intermittent training on energy release, seven subjects performed an intermittent training exercise 5 d.wk-1 for 6 wk. The exhaustive intermittent training consisted of seven to eight sets of 20-s exercise at an intensity of about 170% of VO2max with a 10-s rest between each bout. After the training period, VO2max increased by 7 ml.kg-1.min-1, while the anaerobic capacity increased by 28%. In conclusion, this study showed that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.
Basically, trained athletes doing the protocol for 6 weeks had their anaerobic capacity shoot up, along with their VO2max. Also, one thing about HIIT (high-intensity interval training) is that it’s very, very effective at burning fat – the “afterburn” effect of intense interval training actually makes your body use up fat faster than low-intensity, long-duration cardio exercise (like jogging, biking, and so on). Tabata intervals, then, can help you lose weight and will make you get in excellent physical shape.
Getting Started With Tabatas
The simplest way to do Tabata intervals is to find a long, open field, arm yourself with a stopwatch, and do 8 cycles of Tabata intervals, for a total of 4 minutes. As you get in better shape, you may want to extend the time – but trust me, 4 minutes is a challenge for anyone. If you’re reading this and think 4 minutes of tabata interval sprinting is easy, go out your door and do it, because it is incredibly hard. However, it will whip you into shape very quickly.
However, when the weather got really cold, I didn’t want to have to leave my house, find a field, and run on it. Plus, I’d have to drive to find fields, and at the time I started doing tabatas, I didn’t have my license.
My solution? Replace sprinting with burpees, which is a combination of a push-up and a squat jump. You can see a video of what burpees look like here: YouTube Link. Instead of doing 8 cycles, I recommend doing at least 16 (8 minutes) for burpees to get the same effect.
The greatest part about doing burpees is that, if you have a nice carpeted floor and a high enough ceiling, you can do it at home. No gym fees. No equipment to buy. Just your body, a good timer, and mental discipline are required.
At first, I recommend doing full-intensity burpees for 10 cycles (5 minutes) to make sure you know what you’re getting yourself into. You can raise or lower the total time of your workouts as you please, but I think that 5 minutes is the minimum that will be needed for the exercise to be effective.
Even – or especially – if you’re not anything resembling an athlete, I still think that Tabata intervals will be enormously beneficial for you. And, just think, you only have to exercise for less than 10 minutes per day, and you don’t even have to leave your house!
The only requirement is that you do things with full intensity, all the time. Try squeezing in your max amount of reps in each interval – for burpees, my max in 20 seconds was 6 (and your milage may vary). You’ll see how difficult the tabatas are when you truly do them at full effort, but that’s when they’ll bring you the greatest reward; for HIIT, you get out what you put into the process.
Most of all, though – these exercises do not require tons of athleticism to do. Athleticism and being in good shape certainly helps. However, if you can do even one burpee, you’re going to be able to do the intervals.
Mental toughness is all that’s required to finish 4 or 5 or 8 or 10 minutes tabata intervals. Believe me – you are probably going to be more tired and breathing heavier than you ever have in your life when you do these exercises. You need to be willing to keep going when you’re tired, you need to be willing to challenge yourself, and you need to be willing to block out the pain and just keep going even when everything in your body is screaming at you to stop. You can do it – it’s just a matter of mental toughness.
In that way, tabatas reveal character. How much can you endure? How badly do you want to get into shape? How tough are you?
Give the intervals a try, right now, and you’ll learn the answers.
The number of people who are diagnosed as “diabetic patients”, is growing rapidly. There are two types of diabetes. With type 1 diabetes the body does not produce insulin. In Type 2 diabetes the body does not produce enough insulin or the cells are insulin-resistant. If diabetes is left unchecked, it can lead to serious complications. For every person suffering from diabetes, it is important to follow a healthy diet, be physically active, and always check his blood sugar levels.
Carbohydrates are converted into glucose, within the body, causing blood sugar level to increase. The sources of carbohydrates include bread, cereals, rice, pasta, milk, starchy vegetables, fruits, juices and sweets. First of all carbohydrates should be ingested with fresh fruits, vegetables and whole grains. These products contain a lot of fiber and will not be so quick to raise blood sugar levels. They are also rich in vitamins and minerals. One should always read food labels and determine the size of the portions and the amount of carbohydrates per serving.
As for proteins, the emphasis needs to be done on the lean sources of proteins such as chicken, turkey or fish. Other useful sources of proteins include soy products, low-fat cheeses, legumes (lentils, beans, and so on). The fat content of these protein sources are different, but it is best to choose those that contain the least amount of saturated fat. Sources of protein does not contain glucose, so they do not raise blood sugar levels, unless they are breaded.
Fats do not affect blood sugar levels, but experts recommend a diet poor in saturated fats and trans fats, to reduce the risk of heart diseases. Trans fats are mainly found in baked goods, margarine and some of the fast foods, for example, the french fries. Mainly in the diet there should be present monounsaturated and polyunsaturated fats. Useful sources of fat are almonds, walnuts and olive oil.
Although salt has no direct effect on blood sugar, but heart diseases in diabetics are common, so cardiologists recommend reducing the level of daily salt intake to 1,500 mg or less. A diet low in salt helps to reduce the risk of cardiovascular disease and high blood pressure.
Recommended products for diabetics
In diabetes, it does not matter what you eat, but how much and how often you eat. However, there are products that are recommended for people with diabetes. Typically, these products contain little fat, cholesterol, sugar and salt added.
Dark green leafy vegetables
Fill the dish with spinach, cabbage leaf and curly, or make of them mashed. These foods can be eaten in unlimited quantities. They are poor in carbohydrates and calories. For a good balance also eat starchy vegetables: potatoes, corn and peas.
Fiber, antioxidants, vitamins and many other things you get when you eat fruit, citrus fruit, berries and tomatoes. Choose grapefruit, oranges, lemons and limes. Try blueberries, strawberries and other berries. During each meal you should fill half the plate fruits and vegetables, according to experts.
Salmon, tuna and other fish – it is a good source of omega-3 fatty acids. Avoid heavily fried or breaded fish. According to experts, you need to eat 200 to 250 grams of food a week.
In addition to a healthy diet, regular exercise can also help control blood sugar levels. Exercise helps to lose weight or maintain a healthy weight, which helps control blood sugar levels. In addition, exercise support heart health and muscle mass.
The Bar Method is one of the most exciting and most popular new workouts to hit the gym. By combining elements of yoga, Pilates and even ballet, the Bar Method offers you a great way to get back into shape. There’s plenty of movement involved when you use the Bar Method, but, unlike running or jogging, there’s very little impact placed on your body. So you’re less likely to get injured while doing the Bar Method. But like running, jogging, swimming and a host of other activities, you can get your body in terrific shape by doing the Bar Method at the gym.
Like yoga or Pilates, the Bar Method is usually performed by an entire class and features a range of stretches and movements that focus around bars that line the room. If you’ve ever seen a ballet studio that’s surrounded by mirrors and bars, you can probably imagine what the Bar Method entails. The great thing about the Bar Method is that it has a ton of benefits for your body. Here are 5 of them.
Because you’re using certain elements of yoga, the Bar Method will help you to improve your flexibility after just a few sessions. The Bar Method includes plenty of stretching and lots of motions where you will be required to hold a certain pose or stretch. This will help your muscles stretch better and will improve the flexibility throughout your body. Don’t be surprised if you can maneuver your body in completely new ways as a result of using the Bar Method.
Again, like yoga, you are required to hold some poses and stretches when you are in a Bar Method class. You will need to keep your shoulders back and make sure that your spine is aligned properly. These types of movements will help you improve your posture over time. By completing more and more of the movements involved with the Bar Method, you’ll naturally work your posture back into the correct position.
3.A New Routine
Running, jogging, walking and even swimming can start to get a little boring over time. The Bar Method is a completely new method of training for your body and there are so many variations of it that you will not get bored quickly. When you are into a workout, you’ll give it your best and maximize your results. The Bar Method is perfect for switching up your routine.
Through all the stretching and pushing and pulling that you’ll do during the Bar Method, you will notice that your muscles, specifically in your arms and legs, will become more toned.
5.Minimized Chance of Injuries
Because there is no impact involved with the Bar Method, you are not likely to get injured like you might if you stick to running. One of the biggest reasons why people opt for Portable Stretch Barre is exactly the above one – there is no place for injury and therefore it is extremely safe!