Exercise for Your Travels

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Travel can easily topple healthy habits that you participate in regularly while at home. Changes in routine, busy schedules and other hassles of travel often edge out regular exercise routines and proper nutrition. As a result, frequent travelers tend to have far poorer health overall than those who seldom stay away from home. Fortunately, there are many simple things you can do to minimize the stress of travel and improve your personal fitness while on the road.
Every good trip begins before you leave home. Start by planning for healthy fitness. Research the area to which you plan to travel. Find out if your gym membership can help you gain access to any workout centers where you will be. Learn about local fitness options such as running trails or tracks open to the public. Find out what fitness amenities your hotel has to offer. If you have the option of booking your own accommodations, choose a place that offers amenities that suit your personal preferences. This might include running trails for guests, a swimming pool, in-room fitness or yoga videos, a well-equipped workout facility or fitness classes for guests. On a recent trip to San Francisco I was able to book a great hotel that allowed me to keep my early morning fitness routine going just by checking a travel reviews site. I scoured through this list of San Francisco hotels where I could scroll through and see what hotels offered the amenities I needed.
On your flight, take the time to do some in-flight exercises. Even simple stretching will alleviate cramping and stiffness associated with long journeys. On long flights, perform a quick exercise routine every hour or so. This might include back stretches, side bends, shoulder shrugs, knee lifts and ankle rolls.
When you arrive at your destination, spend a few moments getting oriented to your new surroundings. Locate fitness facilities and other amenities at your hotel. In your room, pause long enough to stretch or do a few yoga moves to become grounded before rushing to meetings or activities.

 

Throughout your trip, be realistic about your personal fitness goals. You probably won’t ever workout if you wait until you have a full hour to devote to exercise, but you can get an effective workout in shorter periods of time. Take the stairs whenever possible instead of hopping on the elevator. In the morning, rise a few minutes early to take advantage of the hotel’s fitness center or do some yoga in your room. If your days are packed with meetings and activities, slip a little fitness into short breaks. You can get your blood flowing and stretch your muscles by finding a secluded spot to perform a few crunches, pushups and lunges.

 

Super Foods That Help Keep You Healthy

Over the past decade, researchers have discovered that super foods do and can keep people healthy. By eating the super foods discussed below on a daily basis, researchers claim that people will stay healthier and live longer. According to the research, people who eat broccoli, cabbage, kale, brussel sprouts, green leafy vegetables, berries, tomatoes and fish will dramatically reduce their risk of cancer, heart disease, stroke, diabetes and high blood pressure.

Green Leafy Vegetables

Broccoli, cabbage, kale, brussel sprouts and green leafy vegetables are super foods that will keep you healthy. According to researchers, cruciferous vegetables and dark green leafy vegetables are super foods that people should consume each day. Many researchers believe that cartenoids found in green leafy vegetables are effective at reducing a wide variety of cancer cells. Green leafy vegetables are excellent super foods that will keep you healthy because they contain an ingredient called folate that helps reduce the risk of colon and pancreatic cancer.

In addition to green leafy vegetables, people should also add broccoli, cabbage and brussel sprouts to their diet. These vegetables are also on the list of super foods that will keep you healthy. Researchers have discovered that these vegetables are super foods that contain powerful anti-oxidants that help prevent cancer, including but not limited to breast, colon and lung cancer.

Berries of all kinds

In addition to vegetables, researchers have also found that berries are super foods that people should eat to stay strong and healthy. According to researchers, berries also contain powerful anti-oxidants that help dramatically reduce the risk of cancer. Researchers have confirmed that the fiber in blueberries can help prevent a wide variety of cancers, including but not limited to colon, stomach, and esophageal cancers.

Tomatoes
People who want to stay healthy should eat tomatoes daily according to researchers. These super foods are necessary according to researchers because they contain an ingredient called Lycopene a powerful anti-oxidant that everyone needs. According to the research, Lycopene can lower the risk of a wide variety of cancers. Whether you eat tomatoes, have tomato sauce or drink tomato juice, people should add this super food to the list of foods they eat each day.

Fish
Another super food that researchers recommend eating is fish. According to the research, fish is a super food that helps keep the heart strong and healthy, but it is also beneficial for the brain and eyes. Researchers have discovered that the Omega-3’s in fish also reduces inflammation. In addition to reducing inflammation, the Omega-3’s, EPA and DHA in fish is also said to help with a wide variety of other diseases and conditions. By eating this super food regularly, people should expect to stay strong and healthy for a very long time.

If your goal is to stay healthy and strong, then you should definitely add all of the super foods discussed above to your list of foods to eat each day. By eating these foods each day, you will have the reassurance that you are taking the steps to live longer.

 

Bio: Mark Carol is a health writer for Assisted Living Today, which is a leading resource for finding health care tips for aging adults, as well as finding information on District of Columbia Assisted Living.


Running At Any Age

It sucks to get old.  Things that used to be easy simply aren’t. You start waking up with more aches and pains and suddenly those tiny wisdom lines are cawing for attention, and more make up.

For years people believed that the stress from running caused multiple problems, including joint injuries, knee issues, and arthritis. They believed that pounding your feet on the pavement could excessively wear out all of those movable parts.

They were wrong.

Running when you’re older can be just as safe, and as rewarding, as running at any other age.

Stanford University has released a study with great news. They studied healthy, aging runners and found that running did NOT damage joints or leave the participants any less able to exercise. If you are healthy, and injury free, there are no real reasons to ever stop running. In fact, the study found that healthy people who kept running into old age were less likely to die from heart trouble, strokes, cancer, neurological diseases or infection. If that’s not a reason to keep running I don’t know what is.

Everything in moderation
In fact, a moderate running schedule can help you be healthier. Running three to five miles, three times a week can help you (and your joints) become more resilient.

While this is great news there are still some things you do have to watch for as you get older.

  • Do not run through the pain. If you’re hurting, you can’t just ignore it. You need to find out why.
  • If you have an injury you have to rest… for as long as it takes.
  • Don’t run with knee problems. If you do have chronic knee issues you may have to stop running completely. Try something that puts less stress on your knees, like walking.
  • Pace yourself. Don’t overdo it. Don’t challenge your 20-something neighbor to a race or kill yourself trying to keep up. You are who you are and part of growing old gracefully is accepting that.
  • Take days off. The older you are the more rest you may need. Consider taking a day off between runs or doing something different on those days.
  • Make sure that you stretch properly before you do any exercise, but especially before you run.
  • Wear the right shoes for your age. Believe it or not, your shoe size might change as you get older. It’s important that you measure your feet every few years and only wear the right size shoes.
  • If you’re over 40 you need to drink more water. As you age your thirst mechanism doesn’t work at well and may not always be as effective a gauge of your water needs. Make sure that you drink plenty of water about 30 minutes before you exercise and then every 10 to 15 minutes during exercise. After you’re finished, drink more water than you think you need.

Follow these few simple guidelines and you’ll find that you can safely run for as long as you’d like.

Exercise and Stress Relief

Exercise is one of the top stress relievers in the world. It may seem counterintuitive; after all, the physiological response of exercise is almost identical to the physiological response of stress. Yet, exercise is one of the best ways to reduce stress. For starters, it helps your brain produce endorphins, those neurotransmitters that make you feel good. It’s endorphins that produce the infamous runner’s high. (By the way, it’s not just running that can produce that high, anything that gets you moving can produce the same euphoric feeling. ) Exercise doesn’t just produce endorphins; it can also increase your self-confidence and lower your anxiety.

In addition, repeated movements can cause a sort of Zen feel. In fact, walking is one of the best kinds of meditation that you can do. Whether you’re walking, playing tennis or even swimming, the repetitive motions, and just concentrating on your body, can help you forget your stresses.

When you become stressed over a thousand biochemical reactions begin to happen to prepare the body for fight or flight; however, if your stress is mental, you don’t need to react by fight or flight and the byproducts of the stress response continue to circulate in the body. These can cause physical issues, especially after long periods of high stress, for example, cortisol can harm your thyroid function, lead to blood sugar imbalances, impair your mental ability, cause higher blood pressure, lower your immune response and cause stomach fat, among other things. Exercise also helps you deal with anger and hostility in a more healthy way.

The healthier you are the more you can fight off disease and the better your immune system will be.

Finally, exercise helps you sleep better, which helps you deal with, well, just about everything.

Tips & Tricks for Finding Discount Saucony Running Shoes

You want a great pair of running shoes from a well-known and reputable brand. You also don’t want to pay too much. You may not know it, but you want Saucony running shoes.

Yes, running shoes are expensive. And, with another recession looming over us, spending any money can be scary. But, put it in perspective: running is one of the least expensive exercises there is, and it is possible to find good running shoes at good prices.

Sadly, there is often a stigma to buying discount running shoes. They aren’t the newest version. They aren’t the very best. It’s important to realize that shoe manufacturers need to update their shoes and make new versions to get them reviewed. That means that if a running shoe manufacturer wants to get listed in Runner’s World or someplace else, they must come out with a new version for that particular style. It doesn’t mean that there was anything wrong with the previous version. However, most of the time, the shoe manufacturers do make changes; usually, these are changes that their customers requested.

While price is important, it’s also important to find the exact shoes that you need. Therefore, the first thing to figure out is what type of shoe you need. Are you purchasing Saucony running shoes for trails, indoor use, outdoor running, or for flat trail running or street running? After you answer that question, you can find the best style of Saucony shoe for you.

So, when you are looking for the best discount Saucony shoes, you have to know where to shop, so that you can find the pair you are looking for, the type of shoes you are looking for, and the lowest cost for these shoes. It can be difficult to find the price you want and the style you want at any old store. Unfortunately, most discount stores only carry one size or one color or even worse, one style. The best (and most time saving) advice that I can give you is to find a store that offers regular discounts and also specializes in running. Try doing a search for “discount Saucony running shoes” and see what comes up.

I hope that you find that your new Saucony running shoes are the best pair of running shoes you have ever worn. With thicker insoles, rubber springs, and foot conforming features, your new Saucony shoes are going to get you on any trail, and allow you to get the best times no matter where you are running, or who you are running against.

 

Best Abdominal Exercises Ever

It’s the start of our Ab Week! It’s like shark week, except without the sharks and killer underwater shots. It’s Ab Week: the week where we celebrate the greatest abs of our time. We know how hard it is to get amazing abs. And good abs deserve to be recognized.

To start off Ab Week, we’re including our favorite abdominal exercises of all times. These exercises will have you shedding stomach fat and exposing chiseled ab muscles in no time.

The Abs Super Set

This abs workout is designed to target every side of your core—the obliques as well as the interior, exterior, upper and lower abdomen muscles.

One set should be done for each exercise, with no rest between sets. If this is your first time doing ab exercises in a while or at all, start with 8-12 reps for each set and try to do 2-3 super sets 3 times a week. For those of you who are more advanced, aim for 10-15 reps and 3-4 sets 3 times a week. Remember all reps should be done slowly with control.

Exercise #1. Flat crunch – Lie on your back and imagine holding an orange under your chin throughout the entire motion, as you do this standard crunch.
Place your hands behind your head and only lift your back off the floor to a 45 degree angle.
Slowly return to starting position. This entire move is 1 rep.
(Tip: Raise both legs to a 90 degree angle, like you are sitting in a chair to intensify the crunch and slightly raise your legs as you execute the movement)
crunches

Exercise #2. Side crunch – While in standard crunch position, cross your right leg and rest the side of your calf on the top of your left knee.
Place your right hand on your stomach.
Lift your shoulder blades off of the floor, leading with your left elbow.
Try to touch your left elbow to your right knee.
Do 8-15 reps then repeat on the opposite side.
situps

Exercise #3. Lying side oblique crunches – Lie on your side with your lower arm perpendicular to your body, and your hand flat on the floor for stability.
Place your other hand behind your head and bend at your waist.
Raise both legs together simultaneously with your upper torso.
This is a relatively small range of motion.
Switch sides and repeat.

Exercise #4. Lying oblique twist – Lie on your back with both legs pointed straight in the air and feet together.
Make sure your feet are flat, as if they are standing on the ceiling.
Lower your feet to your non-dominant side and then the other side.
Finally bring them back to your starting position for 1 rep.
(Tip – bend your knees if this exercise is too difficult at first, after a week you should be able to achieve success with straight legs.)

Remember to flex the muscle you are targeting at the apex of every rep.
These exercises target every angle of the abdomen muscle.
Combined with 20+ minutes of cardio 3 times a week and a nutritious diet, you should be well on your way to a 6 pack in 5-7 weeks.

Tell us how these ab exercises work for you. Better yet, send before and after photos, we’ll post ’em.

Babolat Racquets Have Improved My Game

I have been playing tennis for years. It is an excellent cardio workout if you have the right opponent. Of course, it also helps to have the right tennis racquet. The tennis players in our league use Babolat racquets. I have had experience with the Babolat AeroPro Drive GT tennis racquet and the Babolat Pure Drive GT racquet. Both are excellent.

When choosing tennis racquets, you need to consider your personal style of play. Both of the racquets have the Cortex system that lessens the shock of the ball during play. I cannot feel vibrations in my racquet handle with this added feature.
Coretex System
They both also have the GT technology that uses graphite and tungsten for a more stable feel when playing. I am a baseline player so I feel that I play better with the Babolat AeroPro Drive GT tennis racquet. I need more power and spin from the racquet, as I have not perfected my continental grip yet. I think the name includes Aero because of the aerodynamic science involved in producing it. It gives me the boost that helps me win games.

Of the other Babolat tennis racquets on the market, I have tried the Babolat Pure Drive GT racquet. This racquet seems to help me with my serves and gives me just enough extra control and spin. I also noticed that I hit my volleys better with the help of the lightweight style of this racquet. My friends use these tennis racquets because they are experienced players that have perfected their spin and are more forceful on their own. The Pure Drive GT is a more precise racquet.

I play tennis because it is a lifelong sport and so much fun. A small investment for proper shoes and a great racquet is all I needed to improve. Well, to be honest, hours of practice doesn’t hurt. Other brands of tennis racquets are on the market, but most of my experience has been with Babolat. A good retailer will allow you to test drive some of their racquets. This is the best way to tell what is right for you. Enjoy your matches!

The 300 Workout or How to Look Like a Spartan

If this workout doesn’t kill you it will get you as shredded as a Spartan. Or, at least the portrayal of Spartans in the epic film 300, that is to say ripped.
The exercises in the 300 Workout are basic. Some of them were definitely around back in the glory days of Sparta. Although, when you spend your days lifting bales of hay or donkeys and doing manual labor instead of sitting in front of a computer screen, Floor Wipers become a lot less important.
In this workout, you do 5 exercises. That’s it. Five. It’s easy to remember but hard as hell to do.
Pull-Ups 25
Deadlift 50 (reps, non-stop)
Push-Ups 50
Box Jumps* 50 reps
Floor Wipers 50 reps
Kettle Ball Clean Press 25 with each arm
Pull-Ups 25
That’s 300 reps total. Do NOT try to do this right away. Build up to it. Start with 100 total and, when you can, move on.
Men’s Health breaks it down to Beginner, Intermediate and Gerard Butler’s level.
It’s cheap, you can do it almost anywhere, and it will get you ripped.
Watch a video of the workout.
*Box Jump: Jump up onto a 2′ bench or platform.

How to Prevent Injury during Exercise

Exercise can be one of the healthiest things a person can do. There are many benefits from exercise including weight loss, increased energy, better confidence, and many others. The one downside is that you can easily be injured during exercise activities. It is extremely important to prevent injury while working out and knowing how to prevent injury is the first step in accomplishing that.

One great way to prevent injury is through the proper safety equipment. This may include proper footwear, knee and ankle braces, as well as wrist braces. These can play a crucial role in protecting yourself from injury during workouts. Knee braces and ankle braces have advantages when it comes to strains and sprains. These are some of the most common injuries suffered during exercise. Wrist braces also provide great support and can help you to avoid many types of injuries.

A routine physical by a doctor will give you a good idea of what you can and can’t handle. This will help to stay within your limitations and not over exert yourself. Another way to avoid this is to increase your workout intensity gradually over time. You may be excited when you first start working out and want to push yourself to the limit, but this can be a muscle straining mistake.

Warming up is also a good idea as this allows your body to stretch and your muscles to prepare for more intense activities. Food and water also play a pivotal role in preventing injury during exercise. While eating a lot right before exercise is a bad idea, you should still eat a small amount about two hours prior to working out. Water should be consumed throughout your workout; this will keep you hydrated and help you to avoid cramping. Exercise is very important, but knowing how to prevent injury during exercise can be equally important.