Keeping your Body Healthy through Supplements

Supplements are just another way of making sure that your body takes in the essential nutrients it needed in maintaining our body’s health. Although we may have eaten the right food, or have gone with the proper exercise, there are still types of nutrients that cannot be easily traced in the food we eat. With the fact that we all have different needs and requirements, it is best to seek advice with dietician or any qualified professional. With that, you can start of picking out what is the best for you minimizing the instances where you are unsure of what you’re taking in. 

It can also prevent you from having complications with drug interactions with your supplements if you are having drug maintenance. As what I have mentioned, eating healthy or trying to eat healthy is not sufficient enough in accumulating the right nutrients for your body. With the proper advice from the doctor, you will know which supplements are best for you.

Supplements for Body Builders

 

When it comes to body builders, eating protein and munching carbohydrates is not enough to get the desired ripped off muscles. Having the right supplement can aid you into your goal of body building. Having a built muscle is what we mostly wanted to have. But having a toned muscle requires a lot of exercise and commitment. If you use the right supplements, you will have your desired output in a matter of weeks. On top of the list is protein. It is the mostly preferred by most bodybuilders. It contains amino acids that aids in body building. 

You should take about two grams per pound of your body weight. Although there have been arguments from researchers who have found high protein intake is risky for the body, it is best to keep things at the right moderation. To make sure that you got the right protein back up, make sure that it contains whey protein which is essential in building your muscle. Next is creatine. This will help in increasing your muscle mass and improve muscle recovery time. As your muscle pumps, creatine allows you to do more repetitions. 

To get the utmost capacity of creatine, make sure you follow instructions provided for you. Last to consider adding up is the micro-vitamins. Because we all have busy schedules, pointing out the vitamins and nutrients in our food can be impossible. To make sure that you have sufficient nutrients in your body, ask for you nutritionist about the suitable vitamins for you.

Guidelines in Taking Supplements 

The most ideal time to take supplements is during your meal as your digestive system is stimulated with food. The stimulated your tract is, the possible your body can absorb nutrients better. These are common micro-vitamin supplements and some guidelines on they should be taken. The vitamins A, D, and E are vitamins that should be taken with meals that contain fat or oil. 

So most probably, this can be taken at lunch time if your meals are mostly stirred fried. However, vitamin B works its best if you take it during your breakfast, along with a bowl of whole grains. Moreover, the vitamin C should never be taken with an empty stomach and it absorbs well with iron. You can also take multi-vitamins anytime but always have it with small meals. There are also some guidelines to which vitamins should be taken in pairs as it can greatly affect its absorption in the body. 

For example, vitamin E will less likely absorbed by the body if taken with iron. You can find better drug interaction and absorption by asking your doctor about it or reading drug handbook.  If you are able to take these correctly, you will surely enjoy healthier benefits from taking in supplements.

All About the Matters of the Heart: Cardio

Cardio comes from the Greek word “kardia” that refers to anything from the heart. So if you’re meaning to keep your heart healthy, always look out for the best cardio training. This is the best option to make sure that you are in the right track in maintaining your health. Cardio trainings are activities that use large muscle groups in an uninterrupted manner. 

To exercise your heart, you have to do some activities that can elevate your heart rate at about sixty to eighty-five percent, that’s the safest range to pump your heart beat. The good thing about it is it gives your body the energy and your endurance increases as you do the exercise regularly. It can also prevent you from diseases that are caused by lifestyle that are covered up with over-eating, inactivity, and eating high fat foods.

Obesity: the Cardio Culprit

Obesity and overweight are two different words but with a common meaning. Both refer to weighing too much, but obesity is more of having too much body fat causing the person to be overweight. This usually occurs when you eat too much. Over consuming calories would lead to integrating those excess calories into fats. As your body fat goes out from the balance, you are exposing yourself to greater risk of having diseases like type-2 diabetes, coronary heart disease and stroke, metabolic syndrome, certain types of cancer, sleep apnea, osteoarthritis, gallbladder disease, fatty liver disease, and some pregnancy complications. 

As far as the economy s concerned, obesity related a disease has an estimated annual cost of about $190.2 billion. As this can be a very cardio-breaking disease, you can eliminate this possibility by having a good cardio plan, by shedding off about five to ten percent of your weight. It is just a simple math; if you weigh more, you burn more. If you slowly brace in to cardio training exercises, you will find it easier to lose body fat and when you get that desired weight, maintaining will not be that harder.

Cardio Exercises for Starters

If you are just starting to exercise, remember that you have to start at a slow pace. Take some time to feel your groove and don’t push further than your capabilities. Your target is to get that heart rate going at a safe level. Meanwhile, you should always consider going to your doctor and have yourself checked. Make sure that you monitor your heart rate while on your cardio training routines. 

Avoid exhausting too much; you can start at thirty to forty-five minutes of cardio exercise, at about three to five times a week. Never go beyond forty-five minutes. You can start by simply walking, whether on a treadmill or you can have your power walk outside. You can easily insert exercises with your daily routines. What matters is you are engaged in an activity that keeps you moving. Avoid doing exercises before sleeping, as you will find it difficult to sleep after. It is best to take snacks before hitting on the exercise so that your body can sustain the whole duration of calorie burning. But make sure you do not overeat. 

You can also try stationery biking in which you can do some variations as you level up with your endurance level. You can try biking uphill to increase some intensity. There are also a lot of options where you can try. The best thing about this is you can incorporate this with your favorite sports or hobby. If you are in to dancing, you can try dancing or just shadow boxing. Any activity will do as long as your body moves in motion. 

You can also work on steps or stairs, with a machine or on your way to work. We should always keep in mind that a happy heart is having a healthy heart. So don’t let your heart get broken, with a healthy low calorie diet, adequate sleep, and lots of fluid—these are definitely the best combination with your cardio.

Understanding Health: Things you should know about Health and Well Being

Health is the state of complete physical, social, and mental well being but not merely the absence of disease or infirmity according to the World Health Organization’s definition.

There is a lot going on about health. It actually deals with the overall wellness of the person, not only with the physical aspect. To get optimum health, one should fully recognize what healthy living really means.

Understanding health: What is healthy living?

Health means maintaining a healthy lifestyle. Being able to correlate health and fitness, one should know how to determine common mistakes in keeping fit and diet. There is a lot a person can do such jogging or walking  in the morning, playing basketball or any other sport with friends but if a person wants to have muscles and look lean, the best thing to do will be to sign up and workout in a gym.

 Physical exercise is beneficial because it helps maintain and improve one’s health from a variety of diseases and premature death.  It also makes a person feel happier and increases one’s self esteem preventing one from falling into depression or anxiety. It has also shown to make a person with an active lifestyle live longer than a person who doesn’t. 

But health is not only about having muscles which is what people can see. Healthy habits include eating nutritious diet, having an adequate sleep, as mentioned regular exercise, and proper stress management. 

Understanding health: Healthy well being

Health is wealth. Here are some things one can do every day to achieve overall wellness and health. Read books and other reading material to keep the mind sharp just like working out keeps the body in shape. Meanwhile, work no matter what kind it is produces stress. One can reduce this by taking the time out to do something special like lying in a hot tub, shopping or watching a movie. 

Studies have shown it is reliever and helps one from looking haggardly. Proper stress management is part of overall health. Pollution, on the other hand, is something people cannot control given the size of the problem. When one goes out, it is best to put some form of protection such as beauty products that contain antioxidants that protect the skin from damage. 

Another way to stay healthy is to give up some vices. Most people smoke and drink. Smoking has been proven to cause lung cancer and other diseases as well complications for women giving birth. Excessive drinking has also shown to do the same. For people who don’t smoke, it is best to stay away from people who do since studies have shown that nonsmokers are also at risk of developing cancer due to secondary smoke inhalation. Lastly, it is best to always start the day with a positive outlook. 

Just as studies have shown that exercise makes a person feel happier, smiling produces the same effect. A smile can do a lot and it is contagious in a positive sense. It brightens the day of not only one but others as well. Enjoying healthy lifestyle increases happiness, mentally and physically. You are less inclined to other complications. Being aware of the different health risk is also important because one should know how to take responsibility in their well being. 

It can also help you improve your social being by having a positive output to yourself. Being physically and emotionally healthy gives you self confidence and you gain utmost productivity most of your days. A lot of people may have overlooked this but feeling happy and healthy inside and out often gives you a positive effect to the people around you. These things are just simple suggestion on how to improve health.

The Right Fitness for You

Fitness is the simplest and most effective way to keep in a healthy shape.  Fitness, as defined, is a set of attribution that people have or achieve that relates to the ability to perform physical activity. (USDHHS, 1996) As defined, it is made up of components that will determine the right physical activity that can greatly develop the person’s physical ability. Fitness is made up of five major components that can contribute to your overall fitness. 

That means you would have to work all five components to ensure that you achieve optimal fitness. These components are the cardiovascular endurance, muscular strength, body composition, and flexibility. All of these have specific workout or exercises that will deal with improving these components. The cardiovascular endurance is the ability of the body’s circulatory and respiratory systems to supply fuel during sustained physical activity. These activities refer to exercises that will keep your heart rate elevated at a safe level. 

Muscular strength focuses on the ability of the muscle to continue to perform without causing fatigue. You can work them against resistance, through weight or gravity. Body composition is the relative amount of muscle, fat, bone, and other vital parts of the body. Most often, people have the wrong concept of getting their body composition. This is not assessed by your bathroom scales but you need this in order to determine the appropriate management of your health. Lastly, flexibility is the range of motion around a joint. Being flexible prevents you from getting injured and this can go on all the stages of your life. You can acquire this by regularly stretching your body before and most especially, after workouts.

Fitness and physical activity

One of the misconceptions about fitness is most people think that it is about having strenuous activity. Some would get lazy over the idea of working out. To redefine fitness, it is actually about being active. Survey shows that only thirty percent of the adult population in the United States only gets the recommended thirty minutes physical activity, while twenty-five percent are not active at all. Inactivity is the key reason for the surge of type-2 diabetes in America because it promotes insulin resistance and other factors that trigger other disease. 

The problem is instead of moving around, we tend to get so attached with sitting down and let the machine do most of the moving chores. It usually boils down to our preferences. Elevators are preferred rather than taking the stairs. Riding cars instead of using the bicycle or just walk a couple of blocks. The secret here is to just move around. Walk, run, jog, go up and down with the stairs, swim, play…these are the stuffs that are also called physical activities. It is not about lifting weights or signing up into gym memberships. There are more practical ways into getting physically fit and stay active.

Appropriate fitness plan

Although it has been known to all of us that fitness is for everybody, no age limit, whether your underweight or overweight, or for men or women. Fitness is very vital for overall wellness and being. But, it has restrictions too. Before doing any physical activity or deciding to your own exercise plan, always make sure that you set an appointment with your doctor. If you have any cardiac factors, the doctor may conduct stress test to establish a set of safety level of exercise. 

For example, patients with diabetic retinopathy, weight lifting, jogging, or high impact aerobics is risky because it can cause further damage to blood vessels and possible retinal detachment. If ever you feel that any physical activity makes you physically challenged, refer to an exercise physiologist who can design a program that is right for your fitness.

Fitness First: Making the World a Fitter Place

Fitness First is the largest privately owned health club in the world, over 540 Fitness First clubs worldwide, over 1.7 million members in 21 countries. It was founded in 1993 by Mike Balfour in Bournemouth. In the year 1996, it started with the company’s fund expansion that led to expansion in Germany by 1998. They opened shop in Belgium the year after. The expansion went through Asia, Australia, Spain in the year 2000. Malaysia followed in with France, Holland, and Italy after a year. It gained recognition from the HRSA as world’s number one under the leadership of Colin Wagget as CEO. Fitness First franchise has also reached in the Middle East with 18 clubs operating.

Fitness First Services and Social Existence

Fitness First has a variety of services offered to members at $40 to $110 membership fee rate per month. They offer Body First, group fitness exercise, personal trainings, cardio machines, and they also give annual “New You” achievement awards for their members. They usually held International Fitness Week which takes place every February. In 2009, they launched Strictly Fit Conjunction in cooperation with BBC Worldwide. It is a low impact aerobic group class that is open to members and non-members. In Asia, they served as the anchor sponsor and employer of the trainers of the Lose Big Program developed for the Biggest Loser Asia. 

The participating countries were Hongkong, India, Indonesia, Malaysia, Philippines, Singapore, and Thailand. Fitness First also have decrees to follow when it comes to customer service. Each member is greeted personally as they come into the club. They also promised optimum cleanliness and maintenance to the facilities, in which every member enquiries and complaints are dealt immediately. For new members, they are given a minimum of two induction session of fitness service within the first four weeks. They also provide motivation for personal trainings and group exercise. To ensure that their uniformed staffs are qualified and competent, they have provided a list of guidelines in their website to how they keep their club with the right staffs. Their staffs called as the Fitness Firsters, have undergone appropriate recruitment process to select the right talent. 

They ensure that each new Fitness Firsters experience appropriate induction experience to make sure that they are on the right track. Each of them is committed to the right quality trainings and development opportunities to provide career advancement and opportunities. They also do recognition for those who meet the high standards of the club with regards to their performance and behavior. Above that, they empower their people with competence and confidence and provide managing development for those who need support. The club is also ative when it comes to community and social responsibility. During the holidays, each club from various continents held charity events and also provide a fitness camps to teenagers. In Australia, this free community strategy is intended for teenagers to give them access to help them learn and practice early habits of improving their overall fitness and well-being.

Fitness First Controversies

There have been reports of controversies regarding with the membership of the club. It is mostly about the club experiences complaints from members who cancel their membership but they receive continuous charges in their debit accounts. That goes way back in August, 2008, when a Fitness First club member from Australian New South Wales took Supreme Court to recover a $200 cancellation fee. The court ruled on favor of Fitness First. At that Fitness First sought action to ensure that there should be a full understanding of the contract. Other than that, there have been issues with regards to their staffs. In 2004, staffs have been less likely showing members the proper handling of equipments. 

 

Also, there is an alleged attacking of a staff to a member after a dispute in closing time. In 2009, an Australian Consumer Magazine found the club to have the most aggressive psychological techniques in getting customer's to sign contracts. When you take time to look for reviews, they usually have complaints with their membership cancellation in Fitness First.