One Big Health Nut

Pilates is an exercise program that benefits everyone.  Not every program can boast such a claim. But for Pilates, it is true.  Pilates programs are versatile and can accommodate any fitness skill level.  Beginners and advanced classes are available.  Pilates is also useful for sports training.  And even individuals in rehabilitation for injuries or surgeries can perform Pilates exercises.   

Pilates programs are available in most fitness centers ranging from beginner to advanced.  The pilates program is extremely flexible.  The exercises can be modified to a lower or higher intensity level to suit any fitness level.  The exercises emphasize form and control.  Because of the holistic approach of the Pilates exercise method, every individual will benefit physically from the program.   

Athletes and some body builders tend to have imbalanced muscular strength.  Muscles that are worked regularly during sports training or weight lifting programs will become stronger.  While other muscles not worked during regular work outs will become weaker.  The result is an imbalance in muscular strength that can lead to injury.  Pilates conditions the entire body.  All muscles, especially the core muscles, are incorporated into the work outs making the program invaluable.   

Pilates is an excellent exercise program to supplement your current regiment.  It ensures your body is conditioned evenly and teaches you to focus on form and breathing.  Both are essential to effective workouts and reaching your goals.  Pilates is also a great way to add variety to your work outs to prevent boredom and fitness plateaus.  Try a class for beginners if you have never performed Pilates exercises before.  You will learn the basic movements and will be able to perform the higher intensity exercises more effectively.

Experienced body builders and weight lifters know a rest and recovery period of 24 to 48 hours is required after working a specific muscle group.  In order to establish a regular weight lifting regiment, most body builders/weight lifters will devise a program performing exercises targeting a different muscle group each day or every other day.  On day one, the individual might work chest; day two the individual will work shoulders and back, day three might be legs, and day four could be arms.  Using this method to create a fitness program allows the person to have sufficient rest and recovery time for the previously worked muscle group while still being able to work out the next day by working a different muscle group.  

Determine which day of the week you want to work each muscle group.  You can choose the days that will be most convenient for you.  If you know that you have limited time on certain days and other days you know will be more physically demanding at work, you can customize your exercise plan around your schedule.  This will help you adhere to your program better.  You can ensure you will not be too tired after work to perform your scheduled work out.   And if your issue is limited time, you can make sure that the exercises you are able to get through rapidly are scheduled for that day.   

The exercise program developed for each muscle group should include 8 to 10 exercises.  There are a variety of exercises that are specific to various muscle groups.  Each set of the exercise performed should include 6 to 12 repetitions.  Some muscle groups may have more exercises that target the intended muscles than others.  For the muscle groups that have more than 8 to 10 exercises, you could vary your routine a little on the days that you work that particular muscle group by rotating the exercises you include.   

Each exercise program needs to include at least 2 days of cardio exercise.  Cardio exercises are beneficial to your health in numerous ways.  But cardio also burns fat.  The less fat present on your body, the more definition you will have.  Most people that lift weights want to see their results.  If the muscles are hidden under a layer of fat, it will be difficult to see your progress.  And that can be discouraging.  Cardio will also help build endurance which will allow you to work out longer and harder. 

Keeping your skin youthful is a priority for many people.   So how can you accomplish this and fight wrinkles.  Your body already performs many natural processes intended to promote healthy skin. Exfoliation sheds dead skin cells prompting the younger, healthier skin cells to surface. As you age, your body doesn’t perform this process as quickly and new cells aren’t produced as often.  To encourage the exfoliation process, apply retinol.  

Retinol is a derivative of vitamin A.  It helps prompt your skin to exfoliate.  When the dead skin cells are removed, the growth of new cells commences.  Retinol will improve your skin texture and tone, improve fine lines, and prevent wrinkles.  Alpha Hydroxy Acids are another exfoliant attributed to fighting wrinkles as well as improving skins moisture levels.  It is recommended that the two be alternated for best results.

1.     Watch your weight.  Seems obvious that weight gain will place a strain on your heart.  But weight gain can also lead to diabetes, high blood pressure, and high cholesterol.  Each on of these conditions is a risk factor for a heart attack.  The solution is to eat healthy and exercise daily.   

2.     Brush and floss your teeth.  Research has revealed that individuals with high gum disease causing bacteria counts usually have plaque clogged arteries. 

 3.     Maintain a healthy cholesterol level.  Ensuring your good (HDL) cholesterol is above 50 and your bad(LDL) cholesterol is below 100 will reduce your risk of clogged arteries.  Healthy arteries prevent heart disease and heart attacks. 

4.     Reduce saturated fat in your diet.  Saturated fats should account for less than 10% of your daily calories. Saturated fats in large volumes will damage your arteries. 

5.     Increase your omega 3 fatty acid intake.  Omega 3 fatty acid will help lower your blood pressure and reduce plaque growth.  You can get this nutrient from oily fish like salmon.    

 6.     EXERCISE.  Exercise is essential to a healthy body.  Add physical activity to your daily routine as often as you can.  You could reduce your risk of heart disease by 20%.

Individuals striving to increase their muscle mass will need to do more than just weight lift. Your body will require large amounts of specific nutrients to grow. If you want your body to respond to your time in the gym, you will need to provide the proper fuel. Weight lifters and body builders require high quantities of protein. Protein helps the muscles repair and grow. Fiber is essential to maintain adequate blood sugar and energy levels and keeping them stable. Carbohydrates are needed to provide long lasting energy. Iron, copper, and vitamin B12 are thought to aid the blood in delivering oxygen to the muscles. Zinc and selenium ensure proficient immune function.

Basically, the average body requires adequate nutrients for proper functioning. The body builder or weight lifter’s body will require additional amounts to fuel the body and facilitate muscle growth. Although supplements and vitamins in pill and powder forms are helpful, the optimal manner to attain the essential nutrients required by the body is from the natural food sources. But what foods are the best sources of the nutrients?

•Fortified Eggs are loaded with protein, omega-3 fatty acids, and vitamin E. These eggs are modified by the egg producers and are much higher in nutrients than their regular counterparts.

•Whole grains provide a multitude of nutrients required by a body builder or weight lifter for optimal performance. Besides being an excellent energy source, the whole grains family contains fiber, minerals, fatty acids, and vitamin. Make sure the ingredients indicate it is 100% whole grain.

•Nuts are a menagerie of nutrients also. Potassium, vitamin E, fiber, protein, fatty acid, magnesium, zinc, selenium, and copper are a few of the beneficial nutrients contained in nuts. Eat them as snacks. Almonds, walnuts, cashews, macadamia nuts, and Brazil nuts are recommended.

•Seafood lovers will be happy to know that clams, oysters, and mussels provide protein and iron, as well as vitamin B12, selenium, and copper.