Three things that you have to do After Get Exercise in the Night

Doing exercise at night can be an alternative for you who are busy all day with various activities or jobs. Regular exercise is one of the keys to maintaining the body to get healthy and fit. But, if you choose to do exercise at night, there are some things that you have to pay attention.

Usually, doing exercise at night can make sleep not comfortable and restless in the midnight. Well, if you don't want to experience those things, you should follow this tips. There are 3 tips that you have to follow. 

Exercise / pic via pixabay

Three things that you have to do after get exercise in the night : 

1. Spend 10 Minutes to relax your muscles

   Warming up is needed before get exercise, then, after exercise you have to cooling down. Try taking 10 minutes to perform simple movements to relax the stiff muscles. So the heartbeat can be back to normal.

2. Shower with cold water

   After exercise, the body temperature may increase. So, we need to re-stabilize body temperature. The One way is by showering using cold water. So, after exercise, get cooling and your sweat become dry, you have to take a bath with cold water.

3. Use Essential Oil

   Lavender scented essential oil is one type of oil that can help relax the body. So, to get perfect wakeless after exercise at night, try to breathing lavender scents or create that aroma in the bedroom. 

Last but not least, one more important thing to note is, you should get exercise at night 3 hours before bedtime. So do not be too close with your night sleep schedule.

Four Things that Should not be Done After Jogging

Jogging is a sport that has many fans. Many people love jogging because this type of exercise is very easy to do. The equipment needed in jogging is so simple. You just need a pair of shoes and socks, and you're ready for jogging. Jogging also does not require playmates like badminton, tennis or soccer.

However, although jogging includes a simple sport, many people are not even aware of things that should not be done after jogging. What are those things?

Jogging

 Four Things that should not be done after jogging :

1. Cooling down

   Before jogging we are required to warming up, in order to avoid muscle injury. After jogging we also can not miss the cooling. Cooling is a period in which the body that originally 'stressed' by running changes to normal conditions. This process will help the muscle and nervous system get relaxed.

2. Eat fatty food

   Actually, eating immediately after jogging is recommended, but do not immediately eat heavy and fatty foods. Those kind of food can inhibit the loss of body fat, fatty foods or processed have high levels of calories that make it difficult to digest and hold up the recovery process.

3. Avoid drinking

   Usually, dehydration makes people feel tired and sleepy, so many people get sleep immediately after jogging. We should drink enough mineral water first. In addition to sufficient body fluids, drinking after jogging can also keep the brain functioning optimally and balance the body's electrolytes.  

4. Delaying to clean up the body

   Wearing clothes that full of sweat for a long time will cause moisture and fungal infections. Before changing clean clothes, we have to take a bath first. The habit of not taking a bath after jogging can make the skin hard to breathe and can cause itching because of bacteria.

Four Benefits of Doing Exercise Routinely

The Centers for Disease Control and Prevention (CDC) states that exercise is not as difficult as everyone imagines. CDC recommends to perform cardiovascular activity for 150 minutes in 5 days, It means that you have to do it 30 minutes per day.

Exercise should not always be done in the gym. You can work around this with a quick way when leaving or coming home from work  Basically, it is doing activities that can increase heart rate and speed up your breathing.

Exercise / pic via morethanasundayfaith.com

The most obvious benefit of exercise is to burn of calories that lead to weight loss. You do not need to spend long hours on a treadmill to lose your weight. Lots of sporting activities can burn as many as 400 calories in just half an hour, one of that is by circuit training.

Doing exercise regularly will not only lose your weight, but also change your lifestyle be better. Here are some benefits you will feel if you exercise regularly.

Four Benefits of doing exercise regularly :

1. Helps mobility

   One study supported by the National Institute on Aging found that exercising regularly can significantly reduce the risk of disability. Because by exercising regularly, can train your joints well.

2. Reduce the risk of chronic diseases

   People with a high percentage of body fat are more likely to get the serious disease that comes from an increase in internal organs such as high blood pressure, heart disease, stroke and liver disease. A study from the American Diabetes Association and the American College of Sports Medicine states that physical activity and weight loss can reduce the increasing of diabetes by 58%. 

3. Tolerance of pain

   In addition to losing weight, the other benefits of exercise is to reduce pain in the joints. In the short term, exercise cause pain in the body, it is due to the momentary pressure on the joints and muscles. But some studies show that regular exercise actually helps the body to develop resistance to pain and increase bone strength thus reducing the chance of injury.

4. Reducing stress

   In the short term, exercise activity actually increases the cortisol levels. It's because the body works harder than usual. But the more exercise, the better endocrine system is overcoming the hormone cortisol problem in the body.  

Is it Precisely do Stretching Before Exercise?

Did you get stretching well before starting to exercise? Talk about stretching, most people assume that stretching before exercise is a very necessary thing. But apparently this assumption is wrong! Why? Check out more on this article below.
Stretching is great for reducing the risk of injury. But, doing it before you heat the muscle is a mistake. Precisely you will get injured while doing it. We say the muscle as a rubber band, if the rubber band in cold condition then stretched, then the rubber will easily break because of the lack of elasticity in it. But if the rubber is in a hot state, then rubber will be more elastic, so it can stretch perfectly.  

Stretching / pic via sunlighten.com

Same with the muscles, when you stretch after you get warming up then do the main exercise, your muscle is still in a passive state, so that when you are doing to stretching, your muscle will hurt. But if done after warming up, your muscles are more ready, more flexible to moved and ready to do the main exercise. There are 3 different types of stretching that you can do after a warming up movement :

Three types of stretching that you can do :

1. Static stretching

   It is a slowly stretching of the muscles, resulting in tension, pain and also discomfort in the muscles. The discomfort will be held for 20-25 seconds. The main purpose of doing static stretching is to improve and maintain flexibility.

2. Ballistic stretching

   This stretch is almost similar to calisthenics gymnastics, which is passive stretching with active motion. Characteristic from ballistic stretching is done actively with reflected motions. This means the same muscle movement and the same joint repeatedly. The goal is to increase body flexibility.

3. Dynamic stretching

   It is a stretching movement involving the muscles of the joints. The joint point becomes the base of movement this dynamic stretch. Movement is done slowly, smooth, not stomping and done in a controlled manner. The main purpose of doing this stretching is to maintain flexibility in joints, tendons, ligaments and muscles. The difference with static stretching is, this stretching is done actively as wide as the motion of the joints that is trained.  

Listening to Music while Exercising? This Will Happen to Your Body

Do you often exercising while listening to music? Indeed exercise while listening to music is fun. So more spirit and certainly not easy to get bored while sporting. Listening to music while exercising can give effect and quite extraordinary impact on the body. If you do in normal way and not excessive, listening to music while exercising can have a positive impact on the body. Let's talk one by one here.

Listening music while jogging / pic via schmooze-blog.com

This will happen to your body if you listening to music while exercising :

1. Increasing Mood

   Exercising become more enthusiastic when you can listen to music with an exciting beat. Your laziness and reluctant can be lost. You can move your body aggresively and more spirit while listening music. So you should always prepare a list of songs that you like and suitable to be heard while exercising. 

2. Your Body Movement Can Conform to Rhythm

   We recommend to adjusting the type of music with sports activities that you do. For example, if you are running, choose the type of music with a fast beat. So, the body movement can be more in line with the rhythm. Choose the fast beat music also for zumba and aerobic.

3. Maximize Performance

   Listening to music while exercising can also maximize your performance. Because music can make us more enthusiastic for exercising, then the results can be much optimal. So, the body will be more fit.

4. The Mind Becomes More Clear

   For exercise that more calm and require high concentration, eg : pilates, choose the type of music with a soft tempo. So, the mind will feel more clear. The muscles of the body can feel more relaxed and the mind will be more calm too. Just customize with your own comfort music style in soft tempo.
   

So, have you prepared a music list for the next exercise?

Easy Tips to Avoid Wet Armpit During Your Daily Activities

Wet armpit will certainly cause various problems for us. The unpleasant smell will make the confidence decrease. This will certainly disrupt our activities. Therefore, the problem of wet armpit should be treated well. Actually the problem of wet armpit is a common problem that almost people experience. Hot weather and much activity make the body sweat, especially in the armpits.

Well, for those of you who still have problems with wet armpits, we will give some tips to overcome and prevent it.

shave the armpit hair / pic vian primandprep.com

Here are easy tips to overcome wet armpits :

1. Shave armpits hair regularly

   One of the causes of body odor is due to underarm hair that is too dense. Underarm hair will cause excessive sweating in the armpit and cause the armpits become wet. Well, with shaved the armpit hair, underarm problems can be avoided or reduced, so the armpits will remain dry and free of body odor.

2. Antiperspirant

   If deodorant is not able to overcome the problem of wet armpit and odor, then the best solution for you is to use antiperspirant. With antiperspirant, the armpits will remain dry and free of body odor problems.

3. Wipe it with a tissue

   If the problem of wet armpit still occur, then the thing that you must do is to wipe with a tissue. In addition, you should use loose clothing, so the air can easily enter and the problem of wet armpit can be avoided. 

Thus information about easy tips for armpit problem. Hopefully the above information useful for you. Thanks.

Simple Tehcniques From Professional Trainer to get Flat Stomach Without Diet

Still confused running a strict diet to get a flat stomach? Do not push yourself too hard. Because there is an easy way to keep your stomach even if you do not reduce your food, as professional trainers do. This is what professional gym coaches do besides exercise and their daily food.

Professional trainer / pic via de.123rf.com

What professional trainer do to get flat stomach without diet

1. Chewing more

   Do not eat hastily, it causes the food is not split well. Eat and chew for longer until the food is really smooth. The body needs time to break down food in the stomach and intestines, so if you chew for longer, you help the body to absorb the food well.

2. Do crunches

   If your time is so solid that you can not go to the gym, you can replace it with doing crunches. Simply do 8 x 3 times every night or every day in your free time. Crunches are also very simple, almost like sit ups and effectively train and shape the tension of the abdominal muscles.

There are two things that professional trainers do to get a flat stomach, without a strict diet and no strenuous exercise. Very simple and effective. Do intensively and good luck.

In Addition to Healthy, Here's 4 Other Things that you Get With Exercise

Sports have many form. It is no doubt the sport is a physical activity that can make your body healthy. But unfortunately, many people are less to get exercise time. Though the human body is like a machine that is allowed to continue to be rusty. Likewise with the human body, if not trained, the muscles will weaken. In addition to a healthy body, there are many other benefits that come with exercising. What are they?

exercise / pic via cicenergigune.com

In addition to healthy, here's four other things that you get with exercise:

1. Appear confident

   Besides healthy body, exercise also makes you appear more confident. With a healthy body, fresh, fit, powerful would lead to confidence, especially for men. For example if you become a team leader for basketball team. Surely you will feel proud and more appear confident and become more Hits in the neighborhood. 

2. A better quality of life

   Quality of life is not only measured by wealth, but also by how we live our lives. A healthy person will have a lot of time that could be used for worship, gather with family, friends or loved ones. 

3. No tired and always fit

   What makes you less excited and do not fit today? This problem is one occurrence because of your lack of exercise. Exercise can burn fat in the body that makes you often do not fit and less vibrant.

4. Improving mental health

   Exercise can give a boost to the mental. Lots of exercise can minimize the stress and depression. Especially if you do exercise in the morning, with open rooms and can see the beautiful scenery also get some fresh air can make your mind becomes quieter. 

Four Tips to be a Better Runner in your Life

Running is a perfect exercise. This sport is super efficient calorie blaster that can burn 600 calories per hour. Running also does not require a lot of expense. Only with sports shoes, you can already running. According to a study, showed that running can improve your mood, improve sleep, lower the risk of cancer, heart disease, diabetes.

Running / pic via wallpapercave.com

Recent research reveals that the brains of runners have better connectivity and can help prevent age-related decline. In order to continue to be a good practice and get maximum benefit out of the running, there are four tips that you can follow:

1. Hydration

Hydration is sometimes boring, but this is a very important thing. When you are dehydrated, your blood volume will be decreasing, so that your heart will be forced to work harder. Make hydration by drinking mineral water before exercising. Then drink about 3-8 ounces of fluid every 15-20 minutes walk, especially if the weather is hot or humid.

2. Share your activity

Proclaim your running activities on Google plus feed, facebook or twitter feed. The more people who know about your activities, the more you are motivated to do this training. Do not forget to invite some friends to join it. You will be more motivated and committed.

3. Always warm up first

Although your your time's up, do not forget to always warm up first before running. Warming up make your muscles are more relaxed and make it ready for work (running). It also can avoid the risk of injury. Do the warm up about 5 minutes, such as body squats, leg swings, high knees and others.

4. Use technology for measurement

You need tracking for this activity. Starting from a distance, the speed, look at the number of calories burned,etc. There are many free applications you can get to do this tracking. Free apps usually have standard features. But if you want more features, you can buy the premium version. With this tracking application, you will be more motivated, and it's like getting a pat on your back for your Efforts.

Checking Your Heart Health by Touching the Tip of Your Toes

Heart disease is a health problem that often occurs in some people lately. If you are worried about this situation and wanted to make sure everything is fine, you can try the following simple method. This method was found by a group of health researchers. You can do it at home.

The trick is to touch the tip of your toes. If you can touch it, it means you are in a good condition and your heart is still healthy, you do not have heart problems. A recent study suggested that this method really works.

Touch the toes / pic via huffingtonpost.com

How to do that?

Sit on the floor and straighten your legs. Make sure that your toes are pointing up. Try to reach out your toes and touch them with your hands. If you are easy to touch it, it means your heart in a healthy condition.

This research was conducted in the United States (North Texas). Involves about 526 participants with a range of age between 20-83 years. Their blood pressure had been checked when they become participants, as well as arteries and heart activity.

Based on observations, the researchers found an association between arterial elasticity and the body, especially for participants with age above 40 years. According to researchers, people who have heart disease can not touch her toes in this method.

You should immediately try this simple technique to find out if you have heart disease or not. If you can not touch your toes, you should immediately go to the doctor.

4 Signs That Your Jogging Method is Wrong

Jogging is a sport that is most convenient and inexpensive. Just wear your shoes and you are ready for jogging. While it's easy and cheap, jogging also really beneficial for health. When you are first time doing jogging, you will feel a little strange. It's due to you can not breathing well. Not a few people give up at this stage. But when you've got the groove well, jogging would be a funny sport and too bad to left it.

Jogging / pic : huffingtonpost.com

However, jogging can be dangerous if you make a mistake in its implementation. There are 4 signs that you made a mistake in jogging.

1. Sore in neck

   Neck pain can occur when you make a mistake in jogging. It's caused by your attitude who always look down to the foot. Do not worry about shoes or your feet, make sure the view is always straight ahead when you're jogging. because if you always look to the down, Your neck will be stress. 

2. Huffing and puffing

   If you are first time in doing jogging, you would feel out of breath. This is normal, but you also have to
   pay attention to it seriously, because it's crucial enough. How to get ideal breathe when jogging is to inhale over two steps, then exhale over two steps as you run. 

3. Cramp

   Cramp also often occurs in people who do jogging for the first time. It is certainly not good. Cramp could occur because you don't breath well while jogging, dehydration, lack of body fluids, or because of something you eat or drink before jogging. 

4. Knee pain

   Knee pain can occur because the shoes that you wear for jogging is not good. It also caused of you have weak glutes muscles. Make sure you wear shoes that are safe and still good for jogging. You have to focus to strengthen the glutes to protect your knees.

Here's Why You Should Squat and not Leg Presses

If we want to have a beautiful body and strong, we must not forget the lower body. If a strong lower body, then the body will be strong entirely.

There are so many exercises that can be done so that the lower body stronger. And the good news, you can do so on the sidelines of everyday activities.

The usual way by the people is by leg presses. There are two ways to do it, the first one is leg presses and the second is squats. If it can't do both, you can do one of them and the most appropriate is to choose a squat.

Squat / pic via fr.123rf.com

Here's why you should choose squats:

1. Optimal Fat Burning

   If you want to lose fat, you can fill squat in your activities. Squat is the best way to lose fat. This is because the muscle activity is greater than leg presses or other exercise. Fat burning can occur throughout the day and increase muscle mass.

2. Strengthens the Core

   The core strength and stability are the most important things of the body strong and fit. The inner core of your body providing support for the spine when you do any type of physical activity, from walking to wrestling, poor posture, lower back pain, and injury will occur.

3. Maximum Muscle Activation

   Squat involve the whole body to work together in order to achieve the complex coordination of the various joints, muscles, and ligaments. If the body is strong, all the muscles will be activated by means of the most effective and work in synergy, with serious muscle growth through squatting.

4. Improves Muscular Balances

   Leg presses emphasis on the quadriceps and glutes when lifting eliminate. This is bad news for athletes lift weights, because they already have a stronger quadriceps. Thus, when pressing the foot, between the quadriceps and glutes will be painful and can even cause back pain and knee. 

Squads is simple, but give us great benefits.

Get rid of Your Back Pain With This Amazing 7 Minutes Stretching

Back pain often occurs in most people. It usually occurs after exercising, working hard for a long time, even after playing with the kids. You may accept the pain as part of your aging process. But, of course, you should not surrender in this position. If you have back pain, stiffness, soreness or spasms, the following simple exercise can overcome the complaint. Your back will come back fit and strong.

It only took a total of about 7 minutes to do this little stretching. Before you do the stretching, you have to warm up first.  

Warming up before take stretching :

1. Lie on your back with knees bent and feet flat on the floor. With this relaxing spot, the tiny from your back aren't going to be touching the bottom.
2. Perform pelvic tilt just by strain your abdominal muscles in order that the small with the spine passes with the floors. Support for 5 seconds, and then relax.
3. Do this again proceed thrice along with slowly and gradually generate 10 repetitions.
4. Go on a deep breath and deal a abdominal concerning let out your breath, pulling your belly button towards your spine. Hold for 5 to 10 seconds. Reiterate the method 10 moments. 

And now you should be ready to begin the process of that workout. Apply this 7 stretching moves

1. The hamstring stretch

   

   Hamstring strectch / pic via topendsports.com

   Keep for 30 sec. take twice for each leg

2. Knee to chest stretch

   

   Knee to chest stretch / pic via topendsports.com

   This method helps to strengthen and relax your gluteus. Keep for 20 seconds for each leg twice.

3. Spinal strecth

   

   Spinal stretch / pic via topendsports.com

   Keep for 20 seconds and repeat the process on your other knee. You can do this more twice, but don't get excessive

4. Priformis stretch

   

   Priformis stretch / pic via .floota.com

   Keep it 30 seconds and do the same for your other leg.

5. Hip flexors stretch

   

   Hip flexors stretch / pic via .jefit.com

   Hold for 30 sec. and then switch and repeat with your other knee.

6. Quadriceps lying down stretch

   

   Quadriceps lying down stretch / pic via topendsports.com

   Hold for 30 sec. on each side and do twice for each side.

7. Total back stretch

   

   Total back stretch / pic via buzztalkies.com

   The following activity will let you relieve entire back, shoulders with arm soreness. Keep on 20 sec and repeat for the other side.

After doing this exercise, your back pain should have been reduced. We also recommend that you should consult a doctor first before doing these exercises.

How Healthy Are You? Try This Simple Fitness Check

This is about fitnest test. Very simple wellness and fitness checks. The vast majority of which you'll complete in your house. It will guide you into cardiovascular system potency, stabilize, flexibility and provide strategy with regard to advance.

Fitness should be a priority for life. It can certainly help stop a lot more than forty serious health conditions which include probable killers which are diabetes, cardiovascular disease, weight problems, hypertension, and cancer.

Nevertheless how can you fully understand when you're fit? Your general wellness and fitness can be a way of measuring several real bodily competencies : endurance, strength, balance and flexibility and body mass index (BMI).

The illustration of fitness / pic : mirror.co.uk

BMI monitors peak together with body fat just even though some sort of overall body arrangement examination, which often figures ones body fat with muscle, is a good gauge with over-all wellness and fitness. To get more detail, try this personal trainer to find how you sum up about your health.

Endurance and Cardiovascular fitness Checks

A person's endurance grade echos of your cardiovascular system : your heart, lung area, circulatory process. VO2 Optimum Check: As soon as you exercise to a great extent, you may subsequently accomplish the effort once your overall body is unable to respire any sort of trickier maintain. This is ones VO2 optimum. That milliliters of oxygen applied to about a minute for each kilogram with body weight (ml/kg/min).

More oxygen that will circulates across your system as soon as you exercise, the fitter you will be. This can be a examination endurance exercisers may choose to see how considerably much needed oxygen people employ at the time of serious exercise.

For the reason that VO2 check uses a specialized face mask and also other accessories, tt has to be administered by the skilled people (professional), maybe an exercise scientist and physiologist. Speak to your doctor before take this test.

The Measure test: To do this examination, you must use a 12-inch-high step and time period person. Move on the block with your right leg and then with your left too. Make sure that you are standing on the step, facing forward. Change, continuing to fall with your right foot and with your left too. Keep up this manner with consistent speed about 3 minutes. Relax inside of a chair for 1 minute. Then, take your heartbeat between 6 and multiply that number by 10 to determine your heart rate for one minute.

The final results vary depending on your gender and age. For males age groups 18 to 25, a 60 second heartbeat rate 85 to 100 is average to above average. 84 or even a smaller amount is good to excellent, even though 101 or more is fair to poor. For men ages 46 to 55, a pulse rate of 93 or lower is good to excellent, despite the fact that 113 or more is fair to poor.

For ladies ages 18 to 25, some sort of 60-second beat charge with concerning 94 together with 110 is  average to above average. 93 and reduced is usually good to excellent, even though 111 or more is fair to poor. For womes ages 46 to 55, a pulse rate of 101 or less is good to excellent, while 125 or higher is fair to poor.

Get regular aerobic exercise. Try brisk walking, swimming, jogging, biking, climbing stairs or hills, or playing an active team sport, such as tennis or basketball.

Ways to increase endurance: Get hold of usual exercising aerobically. Temp to quick walking, swimming, pedaling, mountaineering a stairs or hillsides, and taking part in active team sport.

Balance Check

balance can be a vital flexibility for all around health whenever you grow old. This simple examination will assist you determine where you stand.

The One-Legged balance test: Uncover your foot from shoes and shock and then stay on hard surface. Seek a person to time you. Close your eyes and move one foot approximately 6 inches from the floor. Bend your knee and place your leg against the foot you are sitting on. Observe how longer you can hold this following position.

Complete that test 3x and usual one's circumstances. You ought to be able hold balance for 30 sec. or more if you are under 30 years old. If you're get older, it can be usual for a time for you to drop. “

Ways to increase balance: Train to sitting on one foot and walking heel. Read the next test, Flexibility test and Strength Test

The Continues Article About Simple Fitness Check to Know Your Health

In previous article, I have told you with 2 simple method to know how health are you? There are endurance and balance test. In this post, I will continue the other parts. There are flexibility test and strength test. Read carefully.

Flexibility Test

The Sit and Reach Test: Begin by stretching out ones legs: Lying upon your back and lift your right leg toward your chest and hold this position for 10 to 30 sec. You may get hold of ones your thigh to obtain leg nearer to your chest. Perform repeatedly with the other of your leg. 

Flexibility test in fitness / Pic : fitnesscomponent.weebly.com

After that, you can stretch your trunk: Sit up and stretch your legs out in front of you. Move your left leg at the knee and work the hands off ones outstretched lower leg. Perform repeatedly in opposition. When a few exercises, get a brisk walk for 3 minutes.

Reach forward with both hands along the stick and see how far along it your fingertips reach. Repeat three times with five seconds of rest between each stretch. Write down the longest measurement. (The goal is to reach your heels.)

Get through with both hands along the stick to see how far along it your fingertips reach. Perform repeatedly about 3 times using 5 seconds of rest between each stretch. Write down the longest measurement. (The goal should be to get to your high heels).

Ways to increase flexibility: Find a usual process with stretches which involves the vast majority of your joint. Include shoulder, upper arm stretches and calf stretches.

Strength Test

The Sit Up Test: Lie down on to the floor and get a person to time you. Calculate the amount of sit-ups can be done with 60 seconds. This following exercise offers you a perception to your center strength.

For men ages 18 to 25, any number over 49 is excellent; 35 to 38 is average. And over 65, any number over 28 is excellent; 15 to 18 is average.

For women ages 18 to 25, any number over 43 is excellent; 29 to 32 is average. And women over 65, 23 is excellent, and 11 to 13 is average.

Ways to increase strength: Find a weight-training process using body fat devices. Aim for that serious muscle groups, and challange your self with the adding weight whenever you advancement. A superb training that will focuses increasing core muscles is pilates.

The conclusion of this test

You may analyze your general fitness score with the federal government’s President’s Challenge Adult Fitness Test. Nevertheless, keep in mind that finding out your results the first time you do these tests is not as important as using them for a baseline and working to improve them with strength techniques and conditioning routines. Perform repeatedly a lot of these fitness checks after a few months find precisely how you've got advanced.