Endorphins Opiate Like Effects

Feeling TiredEndorphins Opiate Like Effects

Do you find it difficult to get up and exercise first thing in the morning? You’re not alone. Not everyone is a “morning person”.

So how do you motivate yourself to get up and get moving?

Exercise is something that many consider a tedious chore. We tend to procrastinate and put off doing something we consider to be less than enjoyable.

However, if you can commit yourself to morning workouts, you will have gotten it out of the way. This will free your mind from having to do it later. Knowing a workout awaits once your day busy is difficult. It can create guilt and stress and affect your whole day – don’t let it! Plus, you are more likely to blow off exercising later in the day because you are tired or just don’t feel like it.

Think back to a time when you tackled a difficult task and finished it. Remember how great you felt afterwards. It’s the endorphins opiate like effects that did it!

Completing any challenge can give you a “buzz”. When the task is physically demanding, that buzz is both psychological and physiological. That’s because your body releases endorphins into your system.

Endorphins opiate like hormones are hundreds of times more powerful than the strongest morphine.

Exercise for Endorphins Opiate like effectAn intense session of cardio can keep your metabolism elevated for hours afterwards. Exercising at night won’t give you that extra metabolic lift because once you go to sleep, your metabolism drops dramatically. Just as it does once you become sedentary. When you sleep, your metabolic rate is slower than at any other time of the day.

Your body’s endorphins opiate like effects are elevated when you exercise. It lifts your mood and gives you a sense of accomplishment that will likely stay with you all during the day.

Best of all, endorphins are made by YOU, not a laboratory. Endorphins create a natural high that can make you positively euphoric!

Endorphins opiate effect at work
Get out there and have a GREAT day!

Endorphins can:

  • Reduce stress
  • Improve your mood
  • Increase your circulation
  • Relieve pain

This good feeling is partly psychological too. When you get up early and get your workout done, you’ll feel a sense of completion that will kick start your day and get it off on the right foot!

The sense of completion and accomplishment will stay with you throughout your day.

You’ll feel happy and less stressed when you know that this difficult task is already behind you and you can enjoy what the day has to offer you.

Give it a chance – you may be happily surprised!

Physical Activity Safe for Almost Everyone

Physical Activity: It’s Safe for Almost Everyone

Most people are not likely to be injured when doing moderate intensity activities. However, injuries do sometimes happen. The most common problems are bone injuries. Even so, studies show that only one such injury occurs for every 1,000 hours of walking.  Fewer than four injuries occur for every 1,000 hours of running.

Both physical fitness and total amount of physical activity affect risk of bone injuries. People who are physically fit have a lower risk of injury than people who are not. People who do more activity have a higher risk of injury than people who do less activity. So what should people do if they want to be active and safe? The best strategies are to:

  1. Be regularly physically active to increase physical fitness.
  2. Increase physical activity gradually over time. This minimizes injury risk from doing medium to high amounts of activity.

Key Guidelines for Safe Physical Activity

To do physical activity safely and reduce risk of injuries and other adverse events, people should:

  • Understand the risks. Be confident that physical activity is safe for almost everyone.
  • Choose to do types of physical activity that are appropriate for your current health goals.  Some activities are safer than others.
  • Increase physical activity slowly.
  • Inactive people should “start low and go slow”.  Gradually increase how often and how long activities are done.
  • Protect yourself by using appropriate gear and sports equipment. Look for safe environments and make sensible choices about when, where, and how to be active.
  • Be under the care of a doctor if you have health problems. People with chronic conditions should consult their doctor about the types and amounts of activity appropriate for them.

Grab the info-graphic and share!

Key Guidelines for Safe Physical Activity
Key Guidelines for Safe Physical Activity

 

Choose Appropriate Types and Amounts of Activity

People can reduce their risk of injury by choosing appropriate types of activity. The safest activities are moderate intensity and low impact. They don’t involve purposeful collision or contact.

Walking, gardening or yard work, bicycling or exercise cycling, dancing, swimming, and golf are activities with the lowest injury rates. Walking is a moderate-intensity and low-impact activity. Walking has a third or less of the injury risk of running.  Running is a vigorous-intensity and higher impact activity.

Hit that perfect beat.

Dancing raises your pulse – a key to a healthy heart. Running and biking will do the same. Regular physical activity has many other disease-fighting benefits. It reduces your risk of developing Type 2 diabetes, lowers your risk of developing cancer, and helps you prevent bone loss (osteoporosis), and maintain mobility and independence in later years.

The risk of injury for a type of physical activity can also differ according to the purpose of the activity. For example, recreational bicycling or bicycling for transportation leads to fewer injuries than training for and competing in bicycle races.

People who have had a past injury are at risk of injuring that body part again. The risk of injury can be reduced by performing appropriate amounts of activity and setting goals. Performing a variety of different physical activities may reduce the risk of overuse injury.

The Continuum of Injury Risk Associated With Different Types of Activity
The Continuum of Injury Risk Associated With Different Types of Activity

Source: Physical Activity Guidelines for Americans

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Rain, Rain Go Away

On treadmill wishing rain, rain go awayRain Rain GO AWAY!

Crap! It’s raining once again. For some, the rain can put a damper on any outdoor jogging activities which can only mean one thing—the treadmill. The piece of indoor machinery that can completely exhaust you, but take you nowhere at the same time. While some folks would just as soon brave the rain before succumbing to the treadmill, others will simple skip working out that day. There are ways to make the time pass on the treadmill without overwhelming you with boredom. (Oh rain, rain go away!)

The key thing to keep in mind here is to keep yourself entertained. However, before you even think about entertainment, you want to set a clear-cut goal for yourself. That goal can be anywhere ranging from a few laps around the track to a 5K run (or more if you’re feeling superhuman). The reason for goal-setting is that it gives you an attainable milestone. Without a goal, most people would simply end their workout the instant they became the least bit tired or bored. Unfortunately, if a bit of exhaustion was the factor marking the end of a workout, any hopes of reaching an optimal fitness level are gone.

(Let’s try this again – rain rain GO AWAY! )

A Typical iPad DeviceNow, as mentioned earlier, running on a treadmill without getting bored  heavily relies on staying entertained. With that being said, there is a growing trend combining fitness and technology. Whether that technology is a dirt-cheap mp3 player or the latest iPad. In fact, the iPad has become a staple to most gym rats, especially those confined to a treadmill. With all that and more at the touch of your fingertips, the popularity of the iPad among treadmill runners has grown exponentially.

(And again – rain rain GO AWAY! )

However, as we all know by now the iPad is not the cheapest piece of technology on the market, with some models clearing a market price of $500.00. Not to worry though, that cheap mp3 player we mentioned earlier will work wonders. Take a look around; if you single out any one person in a particular gym, chances are likely that they will have a set of ear buds dangling from their ears. There is a good reason for this. Music is a powerful entity in the world of fitness, especially when running the endless mile on a treadmill. It can motivate and inspire; a great tool for pushing you into one more mile. Second, good music is easy to get lost in. In other words, as long as you are listening to music you can vibe out. The time will pass by much quicker and before you know it your run will be over.

(One more time – rain rain GO AWAY! )

While music is excellent for your mp3 player, cell phone or iPad, sometimes it can become overplayed. If this happens, try loading something other than music onto your device. Audio books, commentaries, and yes, even comedy routines are excellent alternatives to music. Just like music though, these sources of entertainment can become stale, sometimes maturing much quicker than any music playlist. Therefore, it may take more work on your part to keep things fresh but in the end, anything is better than hearing the treadmill.

Fire up Your Motivation

Fire Up Your Motivation

Fire up your motivation

It can be tough some days, but motivation can come from many sources. Learn how to fire up your motivation to keep moving.

Alicia sets a good example for motivation.

Alicia Keys looks good but it doesn’t just come from nature. Alicia works hard to keep herself fit with strength and stamina building.

Listen to Alicia share with you how she gives herself that extra push every day to keep her body fit for a better quality of life. She has mastered the art of motivation.

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  • Exercise: The Positive DO! – Perhaps you have a negative attitude toward exercise. Through no fault of your own, past physical education or athletic experiences may have created this outlook.
  • Mind Over Exercise Matter – What you think can impact your workout almost as much as what you do! Self-talk and self-monitoring show positive results in studies.
  • Practicing the Positive – Are you a positive person or a negative person? The answer to that question could be the answer to better health!

How Does Metabolism Affect Weight?

How Does Metabolism Affect Weight?

You likely know your metabolism is linked to your weight. But do you know metabolism affect weight?

Common belief holds that a slim person’s metabolism is high and an overweight person’s metabolism is low. But this isn’t usually the case. Metabolism affect weight by itself.

Weight is dependent on the balance of calories consumed versus calories burned. Take in more calories than your body needs, and you gain weight. Take in less and you lose weight. Metabolism, then, is the engine that burns these calories and is the scale that regulates your energy needs.

Diagram how Metabolism Affect Weight

When Will Metabolism Affect Weight?

Stated simply, metabolism is the process by which your body converts food into energy. During this biochemical process, calories – from carbohydrates, fats and proteins – are combined with oxygen to release the energy your body needs to function.

The number of calories your body burns each day is called your total energy expenditure. The following three factors make up your total energy expenditure.

1. Basic needs. Even when your body is at rest, it requires energy for the basics. Fuel for organs, breathing, circulating blood, adjusting hormone levels, plus growing and repairing cells.  Calories expended to cover these basic functions are your basal metabolic rate.

Typically, a person’s basal metabolic rate is the largest portion of energy use, representing two-thirds to three-quarters of the calories used each day. Energy needs for these basic functions stay fairly consistent and aren’t easily changed.

2. Food processing. Digesting, absorbing, transporting and storing the food you consume also takes calories. This accounts for about 10 percent of the calories used each day. For the most part, your body’s energy requirement to process food stays relatively steady and isn’t easily changed.

Male and Female Symbols3. Physical activity. Physical activity accounts for the remainder of calories used. Examples are playing tennis, walking, chasing after the dog and any other movement. You control the number of calories burned depending on the frequency, duration and intensity of your activities.

It may seem logical to think that significant weight gain or being overweight is related to a low metabolism. Perhaps you feel a condition such as under-active thyroid gland (hypothyroidism) is at fault. In reality, it’s very uncommon for excess weight to be related to a low metabolism. And most people who are overweight don’t have an underlying condition, such as hypothyroidism. A medical evaluation can determine whether a medical condition could be influencing your weight.

Weight gain is more likely due to an energy imbalance – consuming more calories than your body burns. To lose weight, then, you need to create an energy deficit by eating fewer calories. You then need to increase the number of calories you burn through activity. This is how metabolism affect weight.

If you and everyone else were physically and functionally identical, it would be easy to determine the standard energy needs. But many factors influence calorie requirements, including body size and composition, age, and sex.

To function properly, a bigger body mass requires more energy (more calories) than does a smaller body mass. Also, muscle burns more calories than fat does. So the more muscle you have in relation to fat, the higher your basal metabolic rate.

As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight. Metabolism also slows naturally with age. Together these changes reduce your calorie needs.

Men usually have less body fat and more muscle than do women of the same age and weight. This is why men generally have a higher basal metabolic rate and burn more calories than women do.

Your ability to change your basal metabolism is limited. However, you can increase daily exercise and activity to build muscle tissue and burn more calories.

Your metabolism influences your energy needs, but it’s your food intake and physical activity that ultimately determine your weight.

Losing weight, like any task you undertake, requires that you have dedication and motivation to succeed.  This means you need to get your head in the right place.

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Why Are We So Over Weight?

Back to the Basics: Why Are We So Over Weight?

I suppose the easiest answer is fast food, but the problem of being over weight extends to so much more.  Yes, the prevalence of fast food restaurants certainly doesn’t help.  As Morgan Spurlock showed us with painful reality in his movie, “Super Size Me”, fast food menus offer us a heaping helping of fat, cholesterol, and calories.

Too much Fast Food Can Make us Over WeightAt any rate, many of these restaurants are now offering health-conscious choices including salads and potatoes instead of French fries, grilled meats instead of fried meats, etc.  So with these items now on their menu, why aren’t we still over weight?  The answer lies within our choices. Those choices extend to home life as well. But it isn’t pleasant to think you are choosing to be over weight!

Many people live such busy lifestyles they are more often than not likely to opt for packaged foods. Many contain high amounts of salt, fat, and other unhealthy components that contribute toward weight gain.  We tend to maintain a mostly sedentary lifestyle choosing to watch TV after dinner rather than going out for a walk like they used to do decades ago. This all leads to becoming over weight.

This type of life style is being learned by our children.  When I was young, we couldn’t wait to get through dinner so we could go outside and play a game of kick the can as the sun went down.  We rode our bikes everywhere and only watched television on a rainy day. Even “snow days” meant getting outside and playing, building snow fortresses, sledding, or just tossing snow balls! The cold didn’t keep us inside. Not only did most kids not have to deal with being over weight, they often lost weight as they grew up.

Be active to avoid weight gainToday, you’re more likely to find kids on the computer or in front of the TV with a video game controller in their hands.  Kids can tell you about all of the new products being offered through commercials they see in between their programs. In fact, the average child these days will watch more than 15 hours of television each and every week. This is another factor that leads to weigh gain. Many parents sadly use TV as a baby-sitter. Perhaps they mean no harm, but if you realize you may be guilty of doing that yourself, consider other options. There is so much a child can do outside!

Now, we’re not saying television is all BAD.  It can’t force weight gain on you. What we’re saying is that kids need to get outside more instead of sitting in front of the TV eating Cheetos and drinking soda.  Statistics show this to be true.  Fifteen percent of all children and teens are overweight – a number  that has tripled in recent years.

Some people blame their excessive weight gain on slow metabolisms.  In some cases, this might actually be true.  However, the Center for Disease Control (CDC) has confirmed what no one really wants to face:  We’re overweight because we simply eat too much of the wrong foods.

The basic formula for losing weight actually sounds quite simple – eat less, exercise more.  But we’re resistant to that message.  Mainly, it’s because we’re looking for a quick fix to avoid being over weight. An easy, painless way to drop pounds without sacrifice – but deep down we know it’s just not that simple.  After all, losing weight just CAN’T be that easy, now can it? And why can’t it be as easy as weight gain!? (Hypothetical – no one knows that answer!)

Huh How Do I?No, it isn’t.  You have to consider portion control, food choice, exercise, how much exercise, what kind of exercise, etc.  But worrying about all of the specifics will do you little good.  You need to get the big picture in mind first before worrying about the specifics. Being over weight is something that should be dealt with.

What you want to do is lose those extra pounds.  And there are many, many ways to go about that.  But before you wait around for the next miracle diet, try some of the tried and true methods we show you in our weight loss articles – and follow those to come.  It doesn’t have to be as monumental as you think it is!

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Muscle Power Quiz

Use your brains to answer the quick questions on our muscle power quiz and discover the best ways to work out!

The Muscle Power Quiz Questions:

1) Which is the best exercise among the following? Man Taking the Muscle Power Quiz

a) Horse riding.
b) Walking.
c) Swimming.
d) Running.
e) Bowling.

2) Before you need to work out, you need to:

a) Drink water.
b) Warm up.
c) Consult a trainer.
d) Make up your mind.
e) Cool off.

3) You can afford to take a day off from your work out every week

a) True.
b) False.

4) Yoga does not  help to reduce weight

a) True.
b) False.

5) Breathing exercises strengthen the shoulder muscles

a) True.
b) False.

 


Muscle Power Quiz Answers:

1. c
2. b
3. a
4. a
5. b

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Friday Freebie: Knee Pain Relief

Home Help for Knee Pain Relief

Knee Pain Relief Manual
Knee Pain Relief Manual

People are experiencing knee pain, most commonly caused by arthritis, as young as their 30’s. At one time, this was associated mainly in the elderly. Now-a-days we see much more knee pain sufferers at far to young an age.

Weight bearing movement, as in repeated pounding on the knee with forces up to four to five times your body weight, is the most common reason for knee pain. It puts undue stress on the knees. Over the years, this takes its toll in wear and tear on the knees. Exercise is vital – and in today’s society necessary – to those who wish to avoid health problems such as diabetes, heart conditions and low blood pressure.  Many of us know this, but do we take care to avoid damage to our knees when exercising?

It is important to learn how to avoid injury to your knees while still getting necessary exercise in your life.

Exercise is essential in today’s society where technology and modern conveniences no longer require much physical exertion. As a result, society as a whole has become too sedentary. Being sedentary is more dangerous than smoking a pack of cigarettes a day and overall, the risk is even greater in those who do not exercise.

A key factor is to not take your knees for granted and learn how to do exercises properly. You can get knee pain relief starting now. You can also learn how to avoid knee pain. Read more

Or, go right to the download and grab our simple but very informative and enlightening Knee Pain Manual  – yes, it’s free. No gimmicks. No catch. No push to purchase any thing.  Just a free, helpful manual because we truly do care.

Download PDF
Knee Pain Manual

Weight Lifting Youth

Weight Lifting Youth

Weight lifting youth practice as a sport to test strength and resistance. A method to improve size of the muscles. Weight lifting as a sport gives the body endurance and strength. Weight lifting youth may get a great jump start to healthy lifetime habits.

Weight Lifting Youth
Weight Lifting Youth

 

Weight lifting has now become common, even among kids. Many young boys and girls endeavor to become future weight lifting champions and some of them are just doing it for getting a toned body and to make them more attractive.

Youth can practice weight lifting – there is no such rule that weight lifting is only for adults. An old wives tale claims that kids should avoid lifting heavy weights because it can affect their growth. The wives tales says that kids who lift heavy weights tend to be shorter in height.

But this is not true. There are many kids practicing weight lifting who experience no physical deformity. The rumor of them becoming short in height has scared some parents to where they won’t allow their child to participate in weight lifting; however, take comfort as science has proven there is no bad effect on kids from weight lifting.

However, there are some things which should be noted when weight lifting youth hit the gym. Weight lifting for kids is a good option for exercise, but good lifting procedure and sensible workouts are very important to avoid injury.

What Weight Lifting Youth Should be Aware Of

Kids are very enthusiastic in everything they do, whatever it may be. The main problem with them is they loose interest quickly, so let’s look at some ways to keep it fun.

It’s essential for weight lifting youth to maintain proper form when they hit the gym. A small mistake can lead to an accident. With the necessary and correct instruction, weight lifting youth can practice an ideal sport for not only exercise but also to build confidence.

For weight lifting youth, start the off by getting the technique right, then proceed to strength gains. Once they have good technique, they won’t have trouble in the future with injuries.

Lifting Barbell Weight
Lifting Barbell Weights

If later on, they want to take their lifting further as a professional weight lifter, they’ll have already have a head start.

Remember, weight lifting exercises should be done with a trainer because kids can become too eager and careless which can lead to accidents that may result in permanent damage.

Weight lifting isn’t an easy sport, as it demands a lot of dedication; however, it can be a good sporting option for many youth.

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Weight Training Misconceptions

Weight Training Misconceptions

Your body can broken be broken down into 6 different muscle groups.

  1. Chest
  2. Back
  3. Biceps
  4. Triceps
  5. Shoulders
  6. Legs
Weight Training Muscle Groups
Weight Training Muscle Groups

 

All muscle reacts pretty much the same to weight training. Therefore, the following misconceptions apply to all 6 main muscle groups.

1. The longer engage in weight training, the stronger you’ll get.
False. As we are working out, we are trying to slightly damage our muscle fibers by overloading them to the point of exhaustion. The healing process is when the muscle repairs and strengthens. You need to rest the muscle well in-between workouts for maximum build.

2. To lose weight you MUST eat less.
False. You want to focus your efforts on raising your metabolism. That is the master key to almost effortless weight loss. The faster your metabolism burns calories the easier it will be to lose weight. Weight training builds muscle that burns fat.

You do need to be sensible in your food choices. Watch the junk food, etc., but starving yourself for a time just to shed pounds only leads to a nasty pattern of weight-loss and re-gain.

3. Muscle weighs more than fat.
Well…yes and no. Muscle tissue is more dense than fat. If you lost five pounds of fat and gained five pounds of muscle the scale would not show a difference. But your pants sure would!

Fat does not actually turn into muscle. You simply replace fat with muscle. Fat must be burned. This is where weight training benefits weight loss.

Muscle lies underneath fat. As your muscles get stronger and firmer, they push out the fat. We then have larger muscles which “push out”. This sounds fine if you’re weight training to bulk up. Aren’t most of us looking to trim down? If you are looking to bulk up, you don’t want that outer layer of fat. You need to burn that fat off AND build the muscle. This is it’s so important to do aerobic exercise in addition to weight training.

So there you have it – three major misconceptions laid to rest. Spread the word!

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