Qa fitness

20 minute home workout

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A minutes rest is needed in between exercise. Proper form is important. Do not hold breath. Sip water during the workout. This workout targets the whole body, improves cardiovascular </div>
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efficiency and tones and strengthens the body.</div>
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<img alt="Image result for workout" 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" 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20 Minute Home Work Out<br />
By: Diana Statham<br />
If you are busy, not able to get up early morning or have no time for gym just follow this 20 minute home workout to stay healthy and fit.<br />
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1) Jog : in one place for 3 minutes<br />
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2) Jumping jacks: 25 repeats  <br />
When landing, bend your knees slightly to reduce the impact on knee joints.<br />
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3) Crunches : 15 repeats<br />
Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touches the mat.<br />
Muscle worked: rectus abdominals<br />
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4) Hip Bridges : 10 repeats<br />
Lie on your back. With your hands at a 90-degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table. Your hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.<br />
Muscle worked: Lower back, hamstrings and gluteus.<br />
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5) Step - up's : 1 minute<br />
You will need a stepper for this.<br />
Muscle worked: hamstrings, gluteus, quads.<br />
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6) Reverse crunches: 15 repeats<br />
Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees.<br />
Muscle worked: lower abs and obliques.<br />
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7) Mountain climbers : 1 minute<br />
Get your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight.<br />
Muscle worked: triceps, deltoid muscle, gluteus, quads, hamstrings, calves.<br />
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8) Push - ups : 15 repeats<br />
Muscle worked: triceps, deltoids, pectorals.<br />
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9) Squat thrusts: 1 minute<br />
Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs  back to the chest, in crouching position , then  stand up straight,<br />
Muscle worked: arms, legs, chest, and lower back.<br />
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Cool down by walking around, till your heart rate starts getting back to normal, stretch.<br />
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Author Bio<br />
Diana for http://www.health-care-information.org Offers information on various health topics such as diseases, injuries, and medical tests.<br />
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Article Source: http://www.ArticleGeek.com

20 minute home workout

A minutes rest is needed in between exercise. Proper form is important. Do not hold breath. Sip water during the workout. This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body. 20 Minute Home Work Out By: Diana Statham If you are busy, not able …

Jul 27, 2016

your first training plan to running

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y: <a href="http://www.articlegeek.com/authors/2540.php" style="color: black; font-size: 10pt;">Rémy-Marc Beauregard</a></div>
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TRAINING TO RUN:<br /><br />Everything depends on your level of fitness. Lance Armstrong said running a marathon was the hardest thing he ever did, I'm just happy to finish one. His sub 3 hour marathon equate to my 1/2 marathon time give or take some minutes. The Basics of running are simple, efficiency of stride, lactic acid treshold, base training, patience and determination.<br /><br />Training plan: If your just starting out, I would suggest running 3 times a week. I would also run a 3 week cycle.The first week of the cycle you train at a specific level. The second week you increase by 10-20%. The third week you scale back to lower than first week's level. This give's your body time to recuperate and prevents injuries. The first week of your next cycle should be increased by 10-15%. After 3 cycles, reduce you first week pace by 10%. This will work - you just need to be patient.<br />For example : Distance of every run in the week.<br /><br />Cycle 1: wk1:1km - wk2:1.2km - wk3:0.9km<br /><br />Cycle 2 : wk1:1.2km - wk2:1.4km - wk3:1.1km<br /><br />Cycle 3 : wk1:1.4km - wk2:1.6km - wk3:1.3km<br /><br />Cycle 4 : wk1:1.2km - wk2:1.4km - wk3:1.1km<br /><br />Cycle 5 : wk1:1.4km - wk2:1.6km - wk3:1.3km<br /><br />Cycle 6 : wk1:1.6km - wk2:1.8km - wk3:1.4km<br /><br />I think you get the picture.<br /><br /><b style="color: #4725c7;">Beginner:</b><br />The best method to ease into running is the run walk method. Your body should adjust to running more easily using this method. The time you spend running and the time you spend walking depends again on your fitness level. If you need to walk longer or are able to run more, just do it. You run for 30-60 seconds, depending , you walk for 30 seconds. You do this for a week. The next week you increment you run by 10 seconds, but keep the walk to 30 seconds. As the weeks progress you should be able to gain substancial increase you capacity of running. The ideal for the run walk method is to get up to 10 minutes of running and 1 minute of walking, but it all depends on how you feel. Once you are able to keep a pace of 10-1 for 30 minutes you can start to increase the 10 minute run by 10-20% every week.<br /><br />The pace you should be in is a Zone 1 pace. Zones are calculated by the hearth rate that is attained with physical activity. Zone 1 pace is (220 - your age) X 60 or 70% - I'm 36 , (220bpm - 36) X 70% = 130 bpm. This is a foundation building pace. This pace is used on long runs because it enables your body to manage lactic acid. A friendly fuel when absorbed properly lactic acid becomes running enemy when it is out of control. The longer you can run at this pace, the more your body will improve his capability to absorb the acid. This is endurance building, and it is the first step to having a great run.<br /><br />Lactic Acid Is Not Muscles' Foe, It's Fuel - New York Times<br />The notion that lactic acid was bad took hold more than a century ago, but more recent research suggests that it is actually a fuel, not a caustic waste ...<br /><br />If you need to do more sports during the week, cross training should be your choice. Gym work to strenghten the abs are a plus. Cycling or spinning also get your heart going without the impact on your knees.<br /><br />If you are able to run for 30 minutes, my suggestion to you is to get out there and find a nice friendly 5k. This is a celebration of life , a celebration of your new found passion: Running. Turkey trot your way to the end.<br /><br /><b style="color: #4725c7;">Intermediate:</b><br />You've acheived your first goal and that first 5k is now behind you. You've adapted your body to running and now can run 3 times a week for 30 minutes each time and can even push this a bit further.<br /><br />You now are able to move to the next level. First thing to do is add another running day to your week. This will help you put on the miles and will help you adjust even more to a runner's regiment. Second thing to do is start mixing up your running workouts. 1 slow long run (zone 1), 2 normal half hour runs (zone 1 maximized- bottom zone 2), and 1 run that is totally different from the other types of runs that your body is accustomed to do. My suggestion is either Hill running or intervals.<br /><br />Hill running is simple: Find a hill - run it to the top (if you can get up there fine - if not - stop where your about to collapse) - once up there - walk back down. Do this 10 times and make sure you keep a pace that you can accomplish it 10 times. If you cannot run it - walk up the hill. This will put pressure on your big leg muscles and should bring your body close to lactic acid threshold, walking back down will help your body manage that load and will push it farther and farther as the workouts progress.<br /><br />Interval: Warm up with a 15 minute turkey trot. Once you are warmed up - bolt it for 100 meters - as fast as you canb without collapsing before you done that 100 meters (85% of your max speed) - just before blowing up - walk for 1 minutes. Repeat this for at least 1000 meters (10 X 100 meters). If your body is not too broken, turkey trot your way back home for another 15 minutes ... this is great for pushing your lactic acid treshold even farther.<br /><br />The point of pushing your body this way is to enable you to start picking up speed and finding a way to sustain it. Also - this is a good thing for your running body as it is called upon to adjust and find new ways of coping. Doing the same thing week after week can cause your body to adapt to it and migth inder your progression.<br /><br />The goal you might have with these exercises is to improve you PR for your 5K or 10K time, enabling you to get faster and faster. Being faster and enabling your body to cope with it will help you out on your long slow runs. Your lactic acid overload might not be as great as it was before and your threshold of pain and endurance will be hightened.<br /><br />Once you mastered these techniques and can now run for an hour or more on your slow long runs, a 10K or a half marathon is well within your reach.<br /><br /><b style="color: #4725c7;">Experts:</b><br />Elite runners are a breed on their own. They usually have a running stride that looks like a work of art and also have a cardio that can sustain 15-20 km/hour run tempo. Not everybody can acheive this type of running pace and keep it for 2 hours or more.<br /><br />If your at this level and are reading this, you've humored me enough to keep going and could potentially write an article on this web site about how you go about your training. Since Deena Kastor and Meb Keflezighi are not here to add some advice, I will risk myself and add my two cents to this level of running fitness.<br /><br />First thing, and expert runner should be able to run in the zone 1 range all day long, barely breaking a sweat. These athletes are fine tuned running machines and have close to the same body fat as an average model on a cat walk. That said, the muscle mass is fine tuned and the heart is usually as big as a football :0).<br /><br />I have one friend who's an ultrafit retired cyclist (retired from all out competition but still competes at the fun level) - I put him on my treadmill with a heart monitor and asked him to start running. When he reached my top speed that I could sustain for more than 5 minutes (11 km/h) - his heart rate was barely beating. He could run at this pace for hours, I could barely do it for 5 minutes.<br /><br />That's the difference between joe runner and Meb Keflezighi, the ability to acheive a speed and endurance that boggles the mind, strains the body, and pounds the heart.<br /><br />These people usually have trained since they were kids and benefit from coaches and proper climate atmospheres (high altitude training) to enable them to reach the next level. They also have a very strict meal regiment and cannot afford to indulge in life's simple pleasures (Beer - wine - cheese cake ...) without paying a hefty price performancew wise.<br /><br />If you are an elite runner and would like to submit and article - please do so right here. I will be happy to put a link back to your website.<br /><br />Anyways, I Got To Run.</div>
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<strong style="color: #4725c7;">Author Bio</strong><br />Remy-Marc Beauregard is a seasonned runner that gives advice on running, training and nutrition. <a href="http://www.gottorun.info/" style="color: black; font-size: 10pt;" target="_blank">www.gottorun.info</a></div>

your first training plan to running

y: Rémy-Marc Beauregard TRAINING TO RUN:Everything depends on your level of fitness. Lance Armstrong said running a marathon was the hardest thing he ever did, I'm just happy to finish one. His sub 3 hour marathon equate to my 1/2 marathon time give or take some minutes. The Basics of running are s…

Jul 19, 2016

Is Exercise Safe for Asthmatics?

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An asthma patient generally has sensitive air passages, or airways, resulting in difficult breathing for the patient when these air passages are irritated from an atmospheric change.<br />
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As mentioned earlier, it is crucial to note that some sports will have a higher probability of inducing attacks in an asthmatic. However this does not mean that an asthmatic cannot exercise safely.<br />
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If an asthmatic is looking for a safe sport, researchers point to swimming as the best possible sport for asthmatics as the breathing required rarely if ever causes chest tightness among swimmers. Although, participating in another form of exercise that would require exactly the same about of oxygen to circulate might not cause the same reaction in the participant.<br />
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Of course, some asthmatics will experience acute attacks when they enter the swimming pool. Researchers needed to find an explanation, and it did not prove difficult to explain the reason. Some asthmatics are very sensitive to chlorine, as an irritant. Thus, it is not possible to state that swimmers who are asthmatic do not have attacks.<br />
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Running of any type is often a terrible idea for asthmatic patients as it will, in some people, trigger an almost immediate attack. However, recent treatment advances have enabled some athletes who were previously unable to run for more than a few seconds to adapt their exercise routines to include running.<br />
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If an asthma patient is in a situation where they are breathing heavily, it may trigger the start of an asthma attack. Common instances of heavy breathing include not only exercising, but also the breathing tests required for the diagnosis of asthma.<br />
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Yes, if you are an asthmatic you should exercise. There remain many choices for type of exercises and sports. Asthma-afflicted athletes should get an appointment with a sports medicine specialist who will be able to address athletic medical issues with the patient. The specialist may also be able to provide useful tips and innovative treatment methods to the asthmatic that other physicians might not have considered trying.<br />
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Sports which involve short bursts of activity interspersed with short periods of rest make great activities for the asthmatic. Some examples include; swimming, team sports like football or softball, volleyball and yoga or Pilates. Generally, the time required for exercise induced acute attacks to occur is six minutes of constant heavy breathing.<br />
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As inspiration to continue exercising and participating in sports, it is key to notice that many past Olympians have also been asthma sufferers who managed their condition carefully, with the input and treatment plan of their physician.<br />
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These steps, if followed in combination with a personalized asthma treatment plan, will help the patient to have a successful and healthy exercise routine:</div>
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<ul style="margin: 10px;">
<li style="list-style-image: url("pictures/small_triangle_bullet.gif");">Warm up properly, and do not forget to cool down.</li>
<li style="list-style-image: url("pictures/small_triangle_bullet.gif");">Avoid exercising in dry, cold air. If it cannot be avoided, be sure to cover both mouth and nose.</li>
<li style="list-style-image: url("pictures/small_triangle_bullet.gif");">Stay in good physical shape - Staying healthy will increase an athlete's ability to successfully avoid asthma attacks during exercise periods.</li>
</ul>
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<span style="background-color: white; font-family: "arial" , "times new roman" , sans-serif; font-size: 13.3333px;">Many patients will require not just a preventative or reactive medication, but a tailored combination of both types of medications in order to provide them with maximum relief from their illness. Most physicians agree that the desired outcome it to get the maximum relief from the minimum amount of medication.</span><br />
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<strong style="color: #4725c7;">Author Bio</strong><br />
Diana for www.health-care-information.org Complete guide to <a href="http://www.health-care-information.org/diseases/asthma/" style="color: black; font-size: 10pt;" target="_blank">asthma</a> and asthma treatment.</div>

Is Exercise Safe for Asthmatics?

By: Diana Statham An asthma patient generally has sensitive air passages, or airways, resulting in difficult breathing for the patient when these air passages are irritated from an atmospheric change. As mentioned earlier, it is crucial to note that some sports will have a higher probability of ind…

Jul 19, 2016

20 min workout

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By: Diana Statham<br />
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If you are busy, not able to get up early morning or have no time for gym just follow this 20 minute home work out to stay healthy and fit.<br />
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1) Jog : in one place for 3 minutes<br />
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2) Jumping jacks: 25 repeats<br />
When landing, bend your knees slightly to reduce the impact on knee joints.<br />
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3) Crunches : 15 repeats<br />
Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touches the mat.<br />
Muscle worked: rectus abdominis<br />
<a 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" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Image result for workout" border="0" 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" style="font-size: 13.3333px;" /></a><br />
4) Hip Bridges : 10 repeats<br />
Lie on your back. With your hands at a 90 degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table. Your hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.<br />
Muscle worked: Lower back, hamstrings and gluteus.<br />
<br />
5) Step - up's : 1 minute<br />
You will need a stepper for this.<br />
Muscle worked: hamstrings, gluteus, quards.<br />
<br />
6) Reverse crunches: 15 repeats<br />
Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees.<br />
Muscle worked: lower abs and obliques.<br />
<br />
7) Mountain climbers : 1 minute<br />
Get your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight.<br />
Muscle worked: triceps, deltoid muscle, gluteus, quards, hamstrings, calves.<br />
<br />
8) Push - ups : 15 repeats<br />
Muscle worked: triceps, deltoids, pectorals.<br />
<br />
9) Squat thrusts: 1 minute<br />
Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs back to the chest, in crouching position , then stand up straight,<br />
Muscle worked: arms, legs, chest, and lower back.<br />
<br />
Cool down by walking around, till your heart rate starts getting back to normal, stretch.<br />
<br />
A minutes rest is needed in between exercise. Proper form is important. Do not hold breath. Sip water during the workout. This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body.</div>
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<strong style="color: #4725c7;">Author Bio</strong><br />
Diana for <a href="http://www.health-care-information.org/" style="color: black; font-size: 10pt;" target="_blank">http://www.health-care-information.org</a> Offers information on various health topics such as diseases, injuries, and medical tests</div>

20 min workout

By: Diana Statham If you are busy, not able to get up early morning or have no time for gym just follow this 20 minute home work out to stay healthy and fit. 1) Jog : in one place for 3 minutes 2) Jumping jacks: 25 repeats When landing, bend your knees slightly to reduce the impact on knee joints. …

May 01, 2016

Using Fitness to Launch You to Better Success

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Using Fitness to Launch You to Better Success</h1>
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<p>(<a href=" http:="" src="http://ftper.newsusa.com/Thumbnail/FitnessSuccess.jpg" style="background: rgb(255, 255, 255); float: left; margin: 0px 10px 0px 0px; padding: 3px;" width="80" www.newsusa.com="" />NewsUSA) – Your journey through life should begin with one simple question: “What can I achieve with better health?”<div style="line-height: 18px; margin-bottom: 10px; margin-top: 5px; padding: 0px;">
</div>
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“Look 20 years ahead in your life, and you will know there’s no success without health,” says fitness expert Shawn Phillips, author of “Strength for Life” and “ABSolution: The Practical Guide To Building Your Best Abs.” “You can’t sacrifice your health for your success. They are interdependent goals.”</div>
<div style="line-height: 18px; margin-bottom: 10px; margin-top: 5px; padding: 0px;">
Health and fitness can impact your life, relationships and business ventures. Physical fitness can increase mental and emotional health, giving you more energy and a clearer mind.</div>
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Phillips recommends using the following fitness goals to launch your personal success:</div>
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* Set goals for the next 90 days, as well as a vision for the next year. Your vision is your ultimate destination — your personal definition of a strong life. Goals form the steps you need to take to realize your vision.</div>
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* Don’t narrow your goals to just fitness, but also personal and professional goals. That way, you’re not only getting into shape, but also improving your ability to excel in life.</div>
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* Establish two quantifiable goals, such as losing 10 pounds of fat or gaining three pounds of muscle, and two mental health goals, like improving a relationship or pursuing new interests.</div>
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* Find ways to reinvigorate your mind and body, including eliminating refined foods, sugar and empty calories from your diet, getting restful sleep and taking up light exercise to help you get used to moving.</div>
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“When you are strong, healthy and alive with energy, you are more effective, more confident and more in control,” says Phillips in an interview with SUCCESS Magazine. “Your results in life will improve as you do.”</div>
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More of Phillips’ interview can be found by visiting <a href="http://www.success.com/" style="color: #004487; margin: 0px; padding: 0px; text-decoration: none;">www.SUCCESS.com</a>. SUCCESS Magazine is a publication that gives its readers the information they need to achieve success in all areas of their lives, including the personal and the professional. People looking to push their achievements to new levels can subscribe to the magazine by visiting<a href="http://www.success.com/subscriptions/12i2999/?subkey=9SMH" style="color: #004487; margin: 0px; padding: 0px; text-decoration: none;">www.success.com/subscriptions/12i2999/?subkey=9SMH</a>.</div>
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Using Fitness to Launch You to Better Success

Using Fitness to Launch You to Better Success Using Fitness to Launch You to Better Success“> (NewsUSA) – Your journey through life should begin with one simple question: “What can I achieve with better health?” “Look 20 years ahead in your life, and you will know there’s no success without health,…

Apr 19, 2016

Add Essentials to Your Diet With Avocado Oil

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Health nuts and fitness enthusiasts, take note. New research from Europe shows that <a href="http://www.olivado.com/" style="color: #004487; margin: 0px; padding: 0px; text-decoration: none;">avocado oil</a> can be a significant source of the vitamin CoQ10.</div>
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The research shows that Olivado cold-pressed, extra virgin avocado oils contain significant quantities of CoQ10, a much desired vitamin-like substance that has been shown to produce significant health benefits.</div>
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CoQ10, also known as “ubiquinone,” plays an essential role in the conversion of carbohydrates, fats and proteins into energy. This much sought-after substance has been shown to produce serious health benefits. CoQ10 in supplement form is one of the fastest-growing products on the market.</div>
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The studies, conducted at Nutrition Institute by Dr. I. Pravst, show that Olivado avocado oils contain 123mg/L, while meat, long considered the food group containing the highest concentration of this vital element, contains only 20-40mg/kg.</div>
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Extra virgin avocado oil is one of the good oils: high in monounsaturated fats, lower in saturated fats than olive oil,as well as having a great taste. But not all avocado oils produced this significant level of CoQ10. The studies were conducted on a number of avocado oils from Mexico, South Africa and New Zealand, with the range of CoQ10 varying from 20mg/kg to 123mg/kg. The highest ranking was achieved by one particular brand, Olivado, a New Zealand based producer of high-quality edible oils.</div>
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According to Neil Albert, vice president and general manager of Olivado’s USA distribution center, it is Olivado’s proprietary process for extracting oil from the avocado which is responsible. “Most avocado oils are mass-produced and chemically refined,” says Mr. Albert. “Evidently, the process of refining, coupled with ineffective production processes, eliminates most of the CoQ10 in avocado oil.”</div>
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These results were released after a research study conducted on over 100 different vegetable oils. The study was undertaken by The Nutrition Institute of Slovenia in conjunction with Pablo de Olavide University, Seville, Spain.</div>
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i<img src="http://www.copyrightfreecontent.com/wp-content/uploads/2011/08/AvocadoOil.jpg" style="background-color: transparent;" /></div>

Add Essentials to Your Diet With Avocado Oil

Health nuts and fitness enthusiasts, take note. New research from Europe shows that avocado oil can be a significant source of the vitamin CoQ10. The research shows that Olivado cold-pressed, extra virgin avocado oils contain significant quantities of CoQ10, a much desired vitamin-like substance th…

Apr 19, 2016

Survive the Ups and Downs of Walking for Fitness

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" style="background: rgb(255, 255, 255); float: left; margin: 3px; max-width: 100%; padding: 3px;" />Let’s face it. Walking is a popular low-impact exercise. Now, new iPods are equipped with pedometers, half-marathons are packed with walkers and MapMyWalk.com and other apps can map and measure walking routes. But even with all of these new innovations, you’ll still want to pay attention to basics.</div>
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The national recommendation for regular physical activity to stay healthy is actually rather attainable. Adults are encouraged to get at least 30 minutes of physical activity five times a week or more. This means that walking the dog, hiking, biking or walking to the metro instead of hailing a cab all count as exercise.</div>
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In fact, the Library of Medicine says <a href="http://www.absorbinejr.com/" style="color: #004487; margin: 0px; padding: 0px; text-decoration: none;">walking for fitness</a> was the primary activity reported by people who met the national recommendation for healthy exercise.</div>
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Research from the Duke University Medical Center confirms that the amount of exercise is more important than the intensity, and walking yields significant aerobic benefits – especially a decreased risk of cardiovascular disease. The low-impact workout burns fat because it exercises the entire body. Walking for health, fitness and weight control is a natural and inexpensive way to achieve a desired level of physical activity.</div>
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Walking for fitness can help keep joints fluid, but it also may cause some soreness or stiffness in the knees and ankles. Use the following tips to get the most out of walking:</div>
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<strong style="margin: 0px; padding: 0px;">First things first – ask the doc.</strong> Always consult with your doctor before starting any exercise routine if you have been largely sedentary or suffer from existing health conditions.</div>
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<strong style="margin: 0px; padding: 0px;">    Dress for the occasion.</strong> Wear comfortable clothing that’s loose-fitting. If it’s cool, wear layers. Cushioned socks and shoes that fit well are also important. Remember that tennis shoe sizes may be larger than dress shoe sizes.</div>
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<strong style="margin: 0px; padding: 0px;">    Be pre-emptive.</strong> Users of Absorbine Jr. Pain Relief Liquid say applying the liquid before activity helps loosen up leg muscles. If you still experience muscle aches, Absorbine Jr. can aid recovery by speeding blood flow to target areas. Tired muscles can recover twice as fast. See more at <a href="http://www.absorbinejr.com/" style="color: #004487; margin: 0px; padding: 0px; text-decoration: none;">www.absorbinejr.com</a>.</div>
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<strong style="margin: 0px; padding: 0px;">    Stretch to warm up.</strong> Begin by walking leisurely for a few minutes, then stretch key muscles like glutes, calves and quads. Once your muscles are warmed up, gradually increase your speed, and pay attention to your posture.</div>
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<strong style="margin: 0px; padding: 0px;">    For hydration, trust your body.</strong> Generally speaking, if you plan on walking for over half an hour, bring water with you. But you can also trust your thirst. If you’re concerned with over-drinking, consume fluids only when you’re thirsty. For marathons, no more than one cup of water per mile is a good rule of thumb.</div>
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Survive the Ups and Downs of Walking for Fitness

Let’s face it. Walking is a popular low-impact exercise. Now, new iPods are equipped with pedometers, half-marathons are packed with walkers and MapMyWalk.com and other apps can map and measure walking routes. But even with all of these new innovations, you’ll still want to pay attention to basics.…

Apr 19, 2016

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