Fitness

Fitness, Wellness

Rebounding for Health

January 31, 2020By jewelpts 2 Comments

Rebounding has many health benefits. Rebounding increases both blood and lymph circulation. Comparing the circulatory system to the lymphatic system, the average person has 5 – 6 liters of blood circulated through the heart. and the lymphatic system has three times that much fluid. The circulatory system has the heart to pump the blood throughout the body. The lymphatic system has to work against gravity and needs to rely on you to move it through your body. The lymph systems one way valves can be increased by about ten times bouncing and jumping than at rest. Thus you are removing toxins at a higher rate and allowing the white blood cells to get to areas of the body where they need to be – increasing your immunity!

This is one of the reasons why less active people are more susceptible to illnesses. Poor diet can burden the lymph system as well with more accumulation of toxins and waste in the body.

Almost anyone can benefit from using a rebounder. You do not have to jump on a rebounder in order to gain benefits. You can bounce, or if limited mobility can sit or if more limited even just rest your feet on the rebounder while someone else is doing the bouncing can still have an impact on lymph flow.

Rebounding can produce up to 2 – 3 times vertical gravitation. This can serve as a bone strengthener while remaining low impact. It is gentle on joints, cartilage and vertebrae. It increase lymphocyte activity, strengthen your muscular system, development, and endurance, helps to improve balance and proprioception, strengthens cells, improves cardiovascular function, and can help to improve the effects of other exercises. There are also some other benefits such as mixing up your routine, working on coordination, rhythm and boosting your mood!

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Fitness, Wellness

Lets Talk Fitness Fears

November 29, 2019November 6, 2018By ucheblogger No Comments

It’s no secret that the benefits of a healthy lifestyle extend far beyond mere physical fitness. You’ve probably red countless articles online on the benefits of exercise and fitness. But for some people knowing in your head that fitness is good and actually getting involved with it are two very different things.

Here are some common fitness fears and how you can overcome them.

Lack of time

The number one reason people state for not living healthy and exercising, is lack of time. It is usually an excuse of being occupied with work or kids. However this excuse is not sufficient.

For starters, there are various ways in which stay at home parents could stay on top of their fitness routine. Fitness never has to be a major time commitment that most people imagine it to be. There are various opportunities to stay on top of your fitness – whether it’s going for a walk during your lunch break or twenty minutes in the gym instead of waiting in the train station.

Self Consciousness

A big and valid hurdle for some people to tackle before fitness is self consciousness or fear of looking stupid. If you struggle with low self esteem, social anxiety or body image issues then heading down to the gym or even just going for a run round your neighborhood can be an intimidating prospect. Remember that everyone has to start somewhere and everyone was new to fitness at some point. Do not worry about what other people think an instead focus on having a great time exercising.

Lack of patience

If you’re just starting out on a weight loss or fitness program it can easily seem like you have a real mountain to climb. You might feel like you are surrounded by people with ideal bodies and unable to see any way you can ever reach that level. However remember that no real change comes overnight, especially not a lasting change. There are no shortcuts in fitness, therefore must view your journey as a gradual process.

Fear of Failure

A similar fear to not thinking you can change is not thinking you can change enough or at all. You might have set yourself fitness goals and now find yourself reluctant to try and hit them for fear that you’ll fall short. Remember that goals and targets are motivation tools not measure of success or failure. The key is celebrating every success, however small.

Fear of Change

Most importantly, people sometimes aren’t fully committed to change. You might think that fitness is a good idea, but find yourself dreading the effort involved. However this is perfectly natural. But remember that starting out in your own little ways, will gradually bring changes that will make a big difference while paving the way for bigger improvements when you’re ready.

Having someone to help guide you along the way could be the difference between procrastination and progress!

Fitness, Wellness

Why Water Fitness?

November 8, 2019November 7, 2018By jewelpts No Comments

Water exercise is a great way to stay active, regardless of your current activity level, age and body shape. It is low impact and thus easy on the joints, supportive of being in an upright position, and decreases the concerns of overheating. Moving in the water could be for the purpose of increasing resistance and can be made to be challenging for more advanced exercisers. Movement in the water can make use of buoyancy, hydrostatic pressure, viscosity and cooling properties and can be used to help a body be less weight bearing and is useful for those seeking rehabilitation from surgery or injury. It is also an option for special populations such as pregnant women, those who are very overweight, have movement restrictions or disorders, or have been sedentary. The amount of benefit provided by buoyancy for exercise depends on the depth of the water. In the situation of recovery this could mean changing where you are positioned in the water during the healing process. Hydrostatic pressure – the pressure exerted by fluid to an object can provide benefits for persons with swelling due to injury, edema from pregnancy, or cardiac concerns. Any edema or swelling of a joint is decreased as the pressure forces fluid inside the body to increase movement. The viscosity of the water molecules provide resistance in every direction. Your body must exert muscular force much greater to push through the water than through the air. There are other different variables to consider as well, for those who have certain movement disorders, it is recommended to exercise in warmer water. If you have never tried water exercise before, consider the benefits of improved cardiac health, improved body composition, reduced stress through exercise, (and also if you are concerned about an injury, joint problems, loss of balance, etc.) improved musculoskeletal fitness. As with any fitness plan talk to your healthcare provider before getting started. I can offer guidelines, resources, and recommended programs.

Fitness

3 Exercising Tips For Busy Mums

September 27, 2019December 2, 2018By ucheblogger No Comments

Most mummies find it difficult to even use the bathroom, without an audience, yet alone stick to an exercise routine. However we have few tips for busy mothers to exercise, and stay on top their health routine

Planning Early start

The key to balancing a healthy life is scheduling. Like most things in our lives, the best way to ensure exercise is to schedule it in each week. Put it in your calendar at the beginning of each week and choose your workout of choice.The best time to squeeze in a workout, is before the day begins. With kids who rise early, it is best to do your exercise before you get busy.

Get your children involved

If you can’t get away from the kids to work out in peace, then consider including them. Babies can be used as the perfect weight to squat with. You can explore your local parks in the process. Strap your baby to your back and climb the stairs, when at home. Run with your toddler in the pram. If you enjoy swimming, have your toddler hold on to your shoulders while you breast stroke through laps.

Kid friendly gyms

Using a local gym, or a personal trainer who can accommodate your needs, and maybe include the kids in your program, makes a huge difference in your exercise routine. Some gyms now offer indoor creche for kids.

Fitness, Wellness

Basic Fitness Components

September 6, 2019September 6, 2019By jewelpts No Comments

FITNESS COMPONENTS

According to Wikipedia, “Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition,^[1] moderate-vigorous physical exercise,^[2] and sufficient rest.^[3]”

Although the formal definition of fitness has remained constant, ones perception is variable. Prior to the industrial revolution a person was fit if they were able to carry out the day’s activities, and be able to do the same the following day. With the development of machines, automation and less physical work necessary over the years – and thus more sitting, the definition is more specific. Physical fitness now encompasses the elective performance and resistance of the body as well.

Body Composition –BMI stands for “Body Mass Index,” a ratio between weight and height. It is useful as a general guideline. It is a mathematical formula that correlates with body fat.

Cardiovascular Component – This is the body’s ability to take in oxygen and deliver it to the cells in order to create energy for activity. Any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.” It is a type of exercise that overloads the heart and lungs and causes them to work harder than at rest.

Muscular Ability –Muscular endurance is the ability to apply force from a muscle over a period of time, or the ability to repeat muscle contractions. Muscular strength is the ability to generate force.

Balance – Balance is the ability to maintain a specific body position in either a stationary or dynamic(moving) activity.

Flexibility – This is the range of motion that each joint in the body is capable of performing. Flexibility exercises help stretch muscles, protect against injuries and allow the maximum range of motion for joints.

Other components of fitness include: Coordination, Agility, Reaction Time, Speed, Power, Mental Capability

A complete fitness program is individualized, to the persons current fitness level, daily physical activity, skills, age related needs, and health factors as a base. A holistic approach to fitness also includes the mental, social and emotional aspect of physical activity.