What to eat after a workout

What to eat after a workout

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Eating right has created a great hype… People are quite often seen asking if they really need to eat after workouts and if yes then what would be best to eat… Well! After workout meal is way more important than the workout itself and it is said to be an ideal time when you should load up your body with nutrients to help to get a quick recovery. However, what could make sure whether you are getting all you need or not?

A few things any after workout meal must have           

Although one size fits all… isn’t true in this case; however, a punch of following 5 nutrients is almost essential for everyone: protein, carbohydrates, a moderate amount of fat, water and also the electrolytes. If you need to pinpoint after workout meal exactly then be advised that it would depend on a few things like… your training goals, the intensity of workout, taste preferences and allergies, if any.

For those who want to know…How much protein after a workout?        

All such people who have been lifting weights better know the importance of taking protein after work out. But the thing is… what is the best source to get the protein? Be advised that plant-based protein is best recommended in this context. For instance, you can opt for hemp which has some other useful nutrients as well besides having protein. Now how much protein after workout… to be exact? It would be great if you can ensure an intake of 20-40g of protein while considering the intensity of your workout and individual factors.

When it is best recommended to drink protein shakes… before or after a workout?

It is ideally recommended to drink protein shakes immediately after work-out. At that time, amino acids can get into the muscles much faster because these are absorbed rapidly by your digestive system. A few other good sources of protein include; eggs and white meat that can provide an adequate amount of proteins to build lean muscles. All this is because protein helps you with a faster recovery…

What else could be included in after workout meals?

Ever get bored of drinking shakes? You can switch over to solid meals enriched with carbohydrates because they are as good and important as proteins. Having carbs after a workout is mainly because of 2 reasons… Firstly! Carbs can effectively replenish muscle glycogen that is otherwise lost during the workout and hence give you energy required for the next workout. Also, carbs potentiate insulin which is an anabolic agent (helps storing energy). For instance, you can take honey which is the source of carbs for post workout.

One of the least discussed nutrients that can work wonder if taken after workouts is water. It makes up a significant portion of your body mass and helps in varied metabolic reactions occurring within the body. If is not that just sweating is responsible for water loss but energy production in the body also utilizes water. So, there is not much you need to have and make it done!

Range of motion exercises

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What is the paleo diet?

What is the paleo diet?

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Paleo diet… Is it just frenzied or really works? To figure this out you must know what is the paleo diet all about and then you can better decide if it really works or not. The paleo diet has been a center of attraction for the past few years. However, if you really need to go for it, check out the following content that will help you fit tPaleoleo diet into your routine.

What is the paleo diet… something different from caveman diet?

Well! “The Caveman Diet” is simply the other name of paleo diet which is actually a simple lifestyle, and hence more than just a diet. This lifestyle suggests you eating certain things and requires you to stick on them. Although it is not necessarily a weight-loss plan but can help you for sure to live a healthier life.

Coolness of Paleo or Caveman Diet

Generally, people on caveman diet report improved mental alertness and a feeling a healthy well-being. Weight loss is seen on the list quite often however it isn’t the main goal. In fact the, main goal is to drop down the level of chemicals, artificial colors, preservatives, and junk… which are all a normal part of our everyday food items.

Paleo diet and gluten…

All those things that work best on the paleo or caveman diet are actually gluten-free. And hence makes the best fit for people with celiac disease. It is by far the easiest way to keep yourself away from processed food that claims to be gluten free though but still causes irritation to the bowel.

Calorie is not a worry anymore…

Another great thing about the paleo diet is that it is a low carb diet and you don’t need to focus on calorie intake as well. Also, no worries of maintaining a routine that requires you eating in portions at regular intervals. In fact, you can only eat only when you need… just to fuel up yourself and get going.

Paleo diet and lifestyle

Certain lifestyle changes when combined with paleo diet can work wonders for you. For that, sun exposure or good enough vitamin D is best recommended. Stay active all the time with frequent light but natural exercises such as brisk walking. Keep yourself busy with nature, like gardening or even hiking. Take out time to relax your mind & body. Sleep early and for at least eight hours.

Still wonder why to use the Paleo Diet?

It would take two words to answer… as it is “Naturally Healthy”. Your body hasn’t been evolved to process those synthetic chemicals that make up a major portion of everyday food and beverages. Once you cut off such unnatural foods from your diet routine… you’ll find reduced allergy symptoms, normal blood pressure, zero depression, balanced cholesterol levels, and reduced risk of diabetes and even cancer as well. Beside this, being a low carb diet it can help you maintaining a healthy weight.

It is just because of all these good reasons that Paleo diet has gained much fame. Your favorite celebrities and even chefs also endorse this protein diet!

Range of motion exercises

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What is aerobic exercise

What is aerobic exercise

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Aerobic exercises are among some of the most common exercise routines around the world. These are different from conventional weight training exercises and great to keep you fit, and far from injuries. Moreover, aerobic exercises do not require any specialized equipment but just light training.

All you need to perform this set of exercises is consistency and tracking. Afterward, if you intend to move on to the advanced level, then you can try using equipment like stability ball etc. It is always good to perform it in a group while listening to your favorite music. Doing so will help you to develop rhythm and strengthen coordination. Also, music helps to keep you active and the changing beats reduce the feeling of monotony in exercise. Aerobic exercises are further great to keep you fit as they involve the whole body.

What’s best about aerobic exercises?

It is not just one thing aerobic exercises are famous for. In fact, there is a lot more and all so good. Aerobic exercises are classified as low impact exercises and mostly taken up by the women. However, they are important for men as well and equally effective for sure.

Some benefits of aerobics exercises

  • A good warm-up session prior to performing other exercises.
  • Involves entire body
  • Has less chance of injuries.
  • Improves flexibility
  • Effectively develops rhythm along-with improved coordination.
  • Works on body parts that are important though but often neglected
  • Helps developing firm body with great balance.
  • Good for cardio system.
  • Increases stamina.
  • Doesn’t require any special equipment.
  • Develops interest by reducing the monotony of the normal exercise

Most popular aerobic exercises

Cardio workouts are the most popular aerobic exercise that purely emphasizes on your heart rate. Therefore, it is fairly important to keep a check on the intensity of workouts and duration as well. To improve your cardio system you may perform any one or mix of two from the simple aerobics such as swimming, jogging, brisk walking, rowing, and cycling or even step aerobics. The best part of these is you can try cardio workouts at home without compromising the results.

Cardio workouts can improve oxygen supply to the body and blood circulation. Together these work to improve heart rate and strengthen muscles. In turn, muscles produce energy and hence it is not just good for cardio but respiratory system as well. Both of these systems are vital for health and enhance immunity is maintained in good condition.

Still, wonder what aerobic exercise is…?

To keep it simple! Aerobic exercise is long duration but low-intensity activity that increases oxygen consumption in the body makes heart and lungs to work harder, which results in increased endurance.

To conclude, aerobic exercises are a key ingredient to have a healthy body. Besides, these are simply perfect to relieve stress and anxiety. At last but not least, aerobic exercise is one of the best high impact cardio workouts that you may do!

Range of motion exercises

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The Ultimate Guide to An Affordable Home Gym: $100 or Less

The Ultimate Guide to An Affordable Home Gym: $100 or Less

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There are many reasons why you might consider setting up a small gym at home. Maybe you’re not a fan of big box gyms because you’d rather not pay the monthly fee, or maybe you’re not comfortable working out with sweaty strangers surrounding you. Maybe you do have a gym membership, but you also want to have a few exercise props and equipment available at home for when you need them.

Whatever your reason, there’s no disputing the fact that home gyms can be very useful and effective. That being said, you don’t have to break the bank to build one! All it takes is a little planning and foresight to get what you need without overspending.

Start out by reviewing the amount of space you can dedicate to working out. Don’t worry about not being able to dedicate an entire room to your home gym. Even with limited space, you can easily workout comfortably and efficiently. All you need is a big enough space where you can move freely without hitting your furniture. You don’t want to end up head-butting your cat while you do the downward-facing dog pose, do you?

Next, figure out what routines you enjoy. Yoga is a common option for people who want to improve their flexibility. Total Health HQ has some great body-weight workouts. You can even do high intensity interval training (HIIT) as long as you have enough space for mountain-climbers and burpees. The best exercise is the exercise you will do regularly, so forget complicated equipment — figure out what you actually enjoy first.

Finally: time to select your equipment! A pull-up workout bar ($19) is compact, easy to stick above your doorway, and can workout multiple areas of the body. It tones your biceps and triceps, strengthens your core, and sculpts your shoulders and back muscles.

If you want to improve your body’s flexibility, all you need is a yoga mat and some online workout videos. Get a thick, non-slip yoga mat ($23.49) with the right amount of support so you don’t hurt your joints while exercising. It can be used not just for yoga, but also for dynamic stretching, pilates, and barre3.

You’ll also need a set of dumbbells of varying weight. These are useful for a variety of workouts, or just to add some challenge while you do your usual cardio routine. Get a set of three neoprene dumbbells in 2, 3, and 5lbs ($24.99) so you can select the weight you want for that specific workout.

If you have space, a stability ball ($15.25) is a good addition to your home gym. Use it for abdominal workouts, or to test your stability. Hold a plank on top of one of these and your core will be shaking like a leaf in no time.

The last thing I would add to the mix is to join a online program Like Fitness on Demand, Daily Burn or Beach body on demand. These programs all allow you to workout in anywhere, with Expert instruction, and use very little equipment. The results that I have seen over the years of using these platforms have been fantastic, and often times better than the results seen while using a gym.

Of course, even without any of this equipment, you can do a pretty good workout routine on your own. Design your own “circuit” routine that includes burpees, jumping jacks, mountain climbers, squats, and lunges. Add challenging exercises like Russian twists and bicycles to spice things up when they get too easy for you.

A home gym is all about moving and getting your heart rate up without having to leave the house. It can be old-school and low-tech as long as you’re getting the workout you need, so why spend a lot of money on equipment that you don’t require anyway? Now get moving!

Range of motion exercises

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Range of motion exercises

Range of motion exercises

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Having a range of motion is really important in almost every aspect of life. Just imagine how stiff you may feel during the day while your lower back hurting constantly and cracking pains all over the body may occur just because of a good range of motion that is missing. If you really don’t need to even imagine all this then make sure to learn how to be flexible.

In your body, some muscles get tighter than others that causes latter one’s to be too much stretched out and pull your body into a bad posture. This can lead to some terrible conditions and if you don’t want to experience it then learning how to be flexible can do the trick. It is for this reason that even the training of weight lifters concentrates more on flexibility workouts.

Couple of Benefits of flexibility workouts

It has been proven that flexibility workouts effectively improve the range of motion, which then shows some wonderful results and healthy experiences. Although there are numerous benefits but just two of them are discussed as follows;

Little Pain

Especially when we talk about beginners, usually pains are caused by the postural dysfunctions. But, when you become flexible you may then attain good postures with minimal pain. For instance, take a look at Hip Flexors, which are deemed to be among tightest muscles in your body. The most dysfunction in this case is forward pelvic tilt, which can be fixed by simply stretching the hip flexors and then bringing things back to balance.

Improved Results & Better Performance

Your weight training will flourish all the way when the range of motion is improved. Because, you can now easily set your body into different positions that allows maximal muscle utilization.

One best example to quote here would be squats past horizontal. To further enhance your performance trying adding yoga to your flexibility workouts. Although, it appears a bit difficult but a best method for sure to improve range of motion and fight-off postural imbalances.

Clinical evidence that flexibility workouts actually work!

Results of research studies show that flexibility workouts not just develop but also help to maintain a range of motion, which further helps in preventing and treating injuries. In this context, flexibility training has been added by the American College of Sports Medicine to their general exercise recommendations. In the recommendations it has been advised that stretching exercises for major muscle group must be performed on at least 2 to 3 in a week.

How to be flexible?

A few easy and tried-n-true methods are given below which you can add to your routine and become flexible.

Think about your activities

Do you play any kind of outdoor sports or household chores that require bending or lifting for long periods? Basically, functional flexibility improves stability and mobility as well. A customized stretching program is all the way best to improve stability and mobility; simultaneously.

Focus tight areas while listening to body’s signals

Typically, shoulders, chest, hamstrings and buttocks are tighter. However, you may hold tension in some other areas, while considering history of injury and existing imbalance in your muscle group. Be advised that you need to tailor your flexibility workouts as per your strengths and weakness. This ensures to prevent stretching of already overstretched muscles and missing areas that actually need training.

At last but not the least…

Consistency!

It will not work if you stretch for a couple of weeks and then simply forget about it. Make sure to integrate regular stretching and flexibility workouts into your daily fitness program.

Range of motion exercises

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Nutritional value of avocado

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Nutritional value of avocado

Nutritional value of avocado

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Avocado which is often referred to as “Alligator pear” is choke-full with nutrition and health benefits. This is why it is best recommended to make it a part of daily or at-least weekly diet routine. Apparently green in color, avocado fruit is mainly grown in tropical and semi-tropical areas around the globe. Only a few other fruits can be matched with that of an avocado nutrition but unfortunately not many people are aware of this fact.  The tasty avocados are good enough when eaten raw or you can add them to salads as well.

Avocado nutritional value       

When we talk about avocado nutrition, one medium avocado has almost 300 nutrients packed in it. Some of most important among them are discussed below.

Naturally enriched with vitamins

Avocado fruit contains considerable amounts of all essential vitamins together with primary & trace minerals. It has got vitamin B which is good for healthy nervous system and improves metabolism. It is further good in having Vitamin C & D which are necessary for healthy bones & teeth, immunity, and to remove toxins.

Important Minerals

Importance of avocado nutrition is not limited to vitamins but extends to minerals as well. It has got mineral which are important for healthy heart, muscles and nervous system. It is said that one small avocado is simply enough to meet the recommended daily need of potassium; whereas, a medium size avocado fulfils half the need of daily recommended magnesium and 1/3 of calcium.

Avocado nutrition and health benefits

Avocado has trace amounts of copper as well which is good for health. Also, this awesome fruit has plant pigments called carotenoids which yield potent antioxidants when metabolized. Therefore, they are able to enhance immunity and help to combat common illnesses.  Avocados are naturally enriched with considerable percentage of lutein, which help preventing eye diseases. The results of scientific research studies indicate that benefits of lutein obtained from food source outweigh that obtained from a supplement.

Numerous studies are still going on and constantly being launched around the world to discover more about this wonder fruit and avocado nutritional value. One such study reveals that avocados may play an important role in preventing diseases caused by common microorganisms. The point to be noted is, it is not a theory but research proven that avocados contain antibacterial properties.

That said, you would definitely agree with the fact that avocado nutritional value is noteworthy and this is why the avocado fruit can prove to be an excellent addition to your daily diet. It was once thought to be unhealthy just because of extra focus on its fat content rather than avocado nutrition as a whole.

However, avocado fruit is now regarded as most nutritious fruit available up on the market these days. No doubt that the vitamins and minerals as mentioned above can be found in other fruits as well but one single fruit having all in it is what makes avocado stand out from the rest. Make sure you don’t miss it out!

Range of motion exercises

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Nutritional value of avocado

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Working Out at Work: Why You Need It and How to Do It

Working Out at Work: Why You Need It and How to Do It

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Your cushy office job is a hazard to your health. By now, everyone knows that a sedentary lifestyle isn’t ideal. What’s worse, even following the “30 active minutes per day” rule might not be enough to counter the negative effects of sitting at your desk for at least 8 hours daily.

In a study led by epidemiologist Steven Blair of the University of South Carolina, they discovered that people who spent a minimum of 23 sedentary hours per week were at greater risk of cardiovascular disease.

Your muscles quiet down while you’re sitting, and this leads to an avalanche of negative physical effects. You lose muscle tone, your metabolism drops, insulin effectivity drops, and your HDL (aka “good”) cholesterol drops as well. As such, you become a high risk candidate for heart disease, diabetes, and obesity.

Exercising daily isn’t enough to reverse the impact of your sedentary hours spent at work. It’s a huge help for overall fitness, of course, but it cannot be viewed as the infallible antidote that many seem to expect. You can’t counter the negative effects of smoking with a couple of vitamins, for example.

Working out at the office doesn’t mean organizing a zumba session. Instead, what you want it to just move more. Adding small activities to your daily grind can be very helpful in counteracting the health risks brought by a sedentary lifestyle. Here are some ideas you can try.

Walk

The easiest exercise you can do at the office is to just get up and walk. Take a break, head to the water cooler, and refill your water bottle. A quick walk around the office every hour might seem like a small thing, but it’s an excellent way to break the monotony of sitting in front of your monitor the entire day.

Calf Raises

Aside from sitting all day, a lot of office tasks require standing around. You might find the copier taking way longer than expected, or your boss might be into standing meetings these days. When you find yourself in such a situation, make the most of it with calf raises. Stand up straight, relax your shoulders, then push yourself up to stand on tiptoes. Lower yourself down and repeat.

Leg Extensions

Looking for discreet office workouts? This one’s for you. While seated at your desk, slowly extend your legs straight forward. Hold for a few seconds then lower them back down, but don’t let your feet touch the floor. Repeat or do alternate legs; pick whatever works best for you.

Knee Pull-Ins

Start with your legs straight out, then use your abdominal muscles to pull your knees back in. Don’t rely on your legs; in this exercise they should serve only as weights. Instead, make sure that you’re fully engaging your core to bring your knees in.

Tricep Dips

This one’s a bit more obvious, as there’s no way to do tricep dips discreetly at the office. Start in a seated position, then put your hands on the chair right next to your thighs. Push your butt forward and away from the seat, with your legs straight out in front of you. Straighten your arms, then slowly bend your elbows to lower yourself down. Raise yourself back up and repeat.

Wall Push-Ups

Hands flat on the wall, shoulders are wide and relaxed. When you push down towards the wall, make sure to engage your core and keep your body straight from head to toe. Push back up and repeat.

Range of motion exercises

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Eat Out, Eat Healthy

Eat Out, Eat Healthy

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Dieting, calorie counting, clean eating — all these healthy living buzzwords can be frustrating over time. A lot of people eventually give up on their weight loss efforts because they can’t take the deprivation that comes with eating healthy.

Some level of sacrifice is necessary if you want to get fit, as you do have to watch what you eat and workout regularly. However, this doesn’t mean you can never eat the food you love ever again. You can still go to your favorite restaurants and enjoy a good meal without falling back into your bad eating habits.

Keep these tips in mind the next time you eat out.

Start your meal with a large vegetable salad.

A fresh salad loaded with lots of vegetables is a good way to start off your meal on the right track. It fills you up for much fewer calories, and you’re less likely to overeat when you order your entree. You’ll likely skip dessert, too. Just make sure you remove the calorie-laden items like croutons and go with a vinaigrette over a creamy dressing.

Split your order in half right off the bat.

When you order, ask the server to put half your of your entree in a to-go box right away. Many restaurants and fast food joints provide way too much food per order. One thing to remember is that you can eat what you want, but all in moderation! Eat the food you enjoy in the right proportions. Putting half in a to-go box is the best way to stay on track with your portion control.

Change your usual order.

Give your usual order a break and look through the menu for a healthier, more nutritious option. The last thing you want is to load up on empty calories. Even when eating out, you should look for the best, most nutritious choice you can find. Go for salmon instead of your usual beef, or substitute your creamy carbonara with a much healthier aglio e olio spaghetti.

Go grilled, not fried.

In fact, look for dishes that are baked or broiled, too. These cooking methods are usually healthier, and therefore would be better for your healthy eating effort overall. These options aren’t perfect, but they’re definitely less like to increase your caloric intake compared to fried food.

Ask for sauces on the side.

In many cases, eating out becomes a high-calorie nightmare because of the many add-ons present in your dishes. Instead of just the plain steak, you get gravy and mashed potatoes for sides. These sauces usually include a lot of butter and fat for guaranteed flavor, so they’re definitely packing a lot of extra calories. Ask the server to have these sauces on the side, so you can have a little bit of them if you like, rather than smothering your entire meal in them.

Request more vegetables.

If the entree you ordered comes with vegetable sides, ask the server if they can give you triple the regular amount. Loading up your plate with veggies is always a good way to fill your stomach minus the calories. Most restaurants will oblige and won’t charge you for the extra veggies at all.

Be wary of trendy “health” terms.

A lot of restaurants now advertise food that is gluten-free or low-carb. Don’t be blinded by these words. Just because something is gluten-free doesn’t make it automatically the better choice. The dish can still be loaded with calories. Make sure to read the menu probably to figure out if the entree really is the healthier choice for you.

Range of motion exercises

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Nutritional value of avocado

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7 Challenging Exercises for Your Commercial Break Workout

7 Challenging Exercises for Your Commercial Break Workout

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There’s no reason why you can’t fit a quick workout into your TV viewing schedule. Every 30-minute show has about 8 minutes worth of commercials in total, so make it a fun challenge and get moving during these ad breaks. That way, you can feed your binge-watching habit without turning into a couch potato.

Take a page from popular workout programs like HIIT or circuit training: go hard for a couple of minutes, then take a break to recover. Here are 7 workout moves you can do during commercial breaks the next time you find yourself on the couch, watching TV.

Push yourself hard and do each workout move for about 45 seconds to a minute. Each ad break should fit around 3 of these exercises.

Full Body Plank

Planks sound simple in theory, but anyone who’s ever attempted to hold one for more than a minute knows that isn’t quite true. It’s one of the best things you can do for a full body workout; a properly executed plank builds core strength and improves overall balance. Use either your forearms or your palms to brace your upper body — just make sure that you are able to maintain a straight line from head to heel.

Plank Toe Taps

Add some movement to your plank with toe taps! Start from the proper full body plank position, then raise your right leg and tap it to the side. Alternate and repeat with the left leg. Try to keep your hips and level and immobile to make the most of this workout.

Mountain Climbers

Get your heart rate up with this challenging move. As with toe taps, start from the full body plank to get into the right form. Once ready, pull your right knee towards your chest. Make sure to use your core muscles! Your right foot should be completely off the floor, too. Extend your right leg back into plank position, then repeat with the left leg. Alternate for 45 seconds. You can increase the speed for cardio training.

Tricep Dips

Yes, the couch you’ve been sitting on can be a tool for your workout! Put your hands on the seat (make sure they are shoulder-width apart to prevent injury) then push your butt forward and off the couch, keeping your legs straight out. Straighten your arms, then bend your elbows to lower yourself to the floor. Push yourself back up and repeat.

Squats

Everybody knows how to squat — or do they? If doing squats hurts your knees and your back, you’re doing it wrong. Start by stabilizing yourself. Keep your legs slightly wider than hip-width apart, then push your butt back like you’re sitting into an imaginary chair. The pressure should be on your glutes, not your knees. Keep your chest open, your shoulders low, and your back neutral.

Burpees

Nobody enjoys burpees — anyone who says otherwise is lying! It’s still a really important workout move, however, as it is a mix of cardio and strength training without requiring any tools or props. Start from plank position, then jump your feet forward closer to your hands. Jump full up and throw your hands in the air, then go back to plank. If you’re feeling strong, substitute the plank with a push-up.

Leg Raises

Lie down flat on the floor and keep your upper body relaxed. Keep your legs straight and off the floor — they will serve as your “weights” for this exercise. Slowly raise your legs as high as you can, then lower your legs and repeat. The bulk of the work should fall on your lower abs and hip flexors, not your legs.

Mix and match these exercises for a full workout and get fit between TV ad breaks.

Range of motion exercises

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Nutritional value of avocado

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Workouts for Busy People: A Handy Guide

Workouts for Busy People: A Handy Guide

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It’s always a challenge trying to squeeze in a couple hours at the gym when you’re already swamped at work and juggling multiple responsibilities. That doesn’t mean you have to give up! Living an active lifestyle is key to overall health, especially for employees who spend most of their days hunched over a desk.

All you have to do is add a bit of creativity to your workout schedule.

Get up and go on an early morning workout.

You might not have enough energy or motivation to sweat it out at the gym after a long day at work, so working out early in the morning is your best bet. Go for a quick jog around your neighborhood, or do yoga right in your own home. Adjusting your sleep schedule can be difficult at first, but the mental and physical boost you get from exercising early in the morning is its own reward.

Workout while commuting.

Squeeze a workout into your busy day by making your daily commute more “challenging”. Park further away from your destination, or get off a few stations earlier than your actual stop. Walk more whenever possible. If it’s feasible, get a bike and start riding it to work. Just bring a change of clothes with you.

Take a walk during your lunch break.

Don’t spend your lunch break eating at your desk! Instead, take a rejuvenating walk outside your office. You need 30 active minutes a day for better heart health, so all you have to do is set aside 30 minutes for your daily lunch break walk. It’s easy, requires very little preparation, and won’t mess up your busy schedule.

Workout at your desk.

There are a lot of exercises you can do right at your desk, so you can workout even for short bursts in between your usual work hours. Do tricep dips with your desk chair, do ab squeezes while seated, or challenge yourself with wall sits. If your company allows it, you can replace your usual chair with a stability ball. You could also bring a couple dumbbells to work out your arms and tone your biceps.

Practice multi-tasking.

Don’t live the couch potato life! Instead of lounging about while decompressing and watching your favorite shows on Netflix, get up and go on the treadmill. An episode of The Bachelor should provide enough entertaining drama to keep you going while you workout.

Embrace inconvenience.

Forego the elevator and walk up to your floor. Walk over to your colleague’s cubicle instead of picking up the phone and calling. All of these small changes can add up and keep you more active throughout the day.

Choose a workout that isn’t time-intensive.

High intensity interval training (HIIT) and circuit training are both great options. These workouts don’t take up a lot of your time but produce great results. HIIT, for example, requires short bursts of very high intensity exercise coupled with equally short recovery periods. Most HIIT and circuit workouts take 15 to 30 minutes only.

Workout on the weekends.

Weekends are the best, especially if your work environment is tiring and stressful. Don’t spend most of it sleeping in and lying on the couch! Schedule a 30-minute workout, whether it’s held at the gym, the fitness studio, or your favorite park. You still have the rest of the day to relax, so a short weekend workout shouldn’t be too much of an imposition on your lazy weekend plans.

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