Cardio is
one of the most important sports that lead to the strengthening of the heart
muscle, greatly improving blood circulation, improving metabolism by improving
metabolic processes, improving the work of the hormonal glands significantly,
alleviating any symptom that may lead to depression in the individual; also reducing
the feeling of fatigue.
Running on a
treadmill has many benefits for your health whether you are training in the gym
or at home, this equipment is very effective in keeping you fit no matter the
weather.
To start
running or walking on a treadmill, there are easy steps to be taken into
account for beginners
1-the warming up:
The warm-up
process is necessary for any sport, so when ascending on the treadmill, you
must start at a slow and steady pace, but it should be faster than your normal
walk, and this is for two or three minutes.
2- Increase the speed of the treadmill:
Once you
warm up, you can slowly increase your speed until you reach a speed that suits
your physical abilities.
3- Adjust the incline:
After you
get used to it and feel comfortable, you can tilt the treadmill between 1 and 2
percent; this is to increase the muscles resistance
and find
similar conditions for an outdoor sprint, because when you run on the treadmill
in a horizontal position, you are running on a flat surface without resisting
the wind.
4- Relax your posture:
Your body
posture is very important while running on the treadmill, so you should pay
attention to the following things:
*To stand
straight.
* Your gaze
horizontally, not towards the console screen.
* Don't put
yourself too close to the front of the machine (you won't be able to raise your
knees properly), also not too far toward the back (this results in very short
steps).
* Do not use
speed beyond your physical capabilities and make you lose control of your body
movements.
* Breathe
correctly, inhale through the nose, and exhale through the mouth.
5- hydrate:
Last but not
least, remember to drink enough water before you start running! Water is very
important to help you focus and prevent cramps.
THE 7 BEST EXERCISES FOR TIGHTENING
THE ARM SAGGING AND SLIMMING THEM AT HOME
Arm sagging
is one of the problems that affect the aesthetic shape of the human body,
especially women, and may cause them to feel ashamed of their appearance, which
affects their psychological state.
Arm sagging
is due to two main reasons; the first is the tendency of our skin to lose its
elasticity as we age, due to the accumulation of excess sebum in some areas.
Secondly, hormonal imbalance may also lead to flabby arms.
The solution
is not difficult, and it depends mainly on practicing exercises that help to
tighten the arms, the beginning is
complete without weights, just focus on repetition of the number of exercises to increase the endurance of the
arms which helps to tighten the sagging, these exercises are simple and can be
performed at home easily.
Arms exercises at home to tighten sagging:
Here are 7
of the best exercises to slim the arms, it is not required to go to the gym
to perform them, just follow the instructions and the videos of the exercises.
1- Wall push-up:
An easy and
effective exercise that can be started to warm up your muscles before starting
the more difficult exercises.
A- Start the exercise by standing
about a step away from the wall, then place your palms on the wall so that they
are slightly above your shoulders, and your fingers are facing the ceiling,
this is the starting position.
B- Bend your elbows and tilt your body
toward the wall so that your nose touches the wall.
C- Push your body back to the starting
position and repeat for 10 reps and 3 sets.
For more details watch the video:
2-Chair dips exercise:
An exercise
that helps get rid of flabby arms by strengthening the triceps muscle.
A- Sit on the edge of the chair, then
stretch your legs forward and space them so that they are thigh-width apart.
B- Press the palm of your hand on the
chair until you lift your body completely from it, then move your body forward
to give yourself space to lower.
C- Slowly lower your body until your
arm forms a 90-degree angle.
D- Push yourself up again until your
arms are completely straight.
E- Make sure that you control your body
weight at all stages of the exercise and perform the exercise slowly to get the
best result.
F- Repeat for 10 reps and 3 sets.
More details in the video:
3-push up:
Push-ups are
one of the best exercises for slimming and strengthening the arms; It is also a
simple exercise and you can do it anywhere.
A- From a seated position, place your
hands on the floor slightly wider than shoulder-width.
B- Keep your entire body straight
starting with your leg and back by tightening your abdominal and chest muscles
well.
C- Slowly lower your body until your
arm forms a 90-degree angle, and be sure to control your body weight, and
keep your back straight.
D- Exhale and slowly push your body
upward until you reach the starting point again.
E- At first, repeat these movements as
much as you can, three or five in three sets, Until you can do it for 10 reps
and 3 sets after a while.
Watch the video:
4-Diamond push-up exercise:
This
exercise is more effective than the traditional push-up exercise, as it is very
effective in treating flabby arms and giving them a great appearance.
A- To do this exercise, prepare your
body just like the traditional push-up, but make the distance between your
palms close to about 10 cm.
B- Slowly lower your body until the
distance between your chest and the ground is approximately 10 cm.
C- Push your body up again.
D- Repeat the exercise for 10 reps and
3 sets.
More detail in the video:
5- Dumbbell Hammer Curl exercise:
A wonderful
exercise that strengthens the biceps muscles, which contributes to the relief
of the arms and improves their appearance.
You can use
two bottles of water instead of dumbbells.
A- Start standing straight with your
feet hip-width apart, keeping your abdominal and chest muscles tight.
B- Keep your arms relaxed at the sides
of your shoulder while holding the weights with your palms pointing to the
sides.
C- Lift the weight upwards, keeping
your elbows touching your body.
D- Lower the weights back to the
starting position and repeat 10 times for 3 sets.
Watch the video:
6- lateral dumbbell raises:
This
movement strengthens the lateral shoulder muscles, which in turn helps in
tightening the flabby arms and strengthening the entire arm.
You can use
two bottles of water instead of dumbbells.
A- Stand straight and hold the weights, with feet shoulder-width apart.
B- Slowly and under control, lift the
weight up and to the side until your arms are at shoulder level; keep arms
straight.
C- Lower the weight and repeat for 10
reps and 3 sets.
For better details watch the video:
7- Plank sidewalk:
An advanced
exercise that requires physical fitness, but it is one of the best exercises
for tightening the sagging of the arms and gives a great result.
HOW DO YOU BUILD
MUSCLES AND BURN FAT AT THE SAME TIME?
Physical
activity and proper nutrition are among the most important and necessary
factors for building muscles.
It is not
possible to build muscles through exercises only, because the increase in
muscle mass will stop without proper nutrition, and as we know, the body relies
on fat to provide muscles with energy during some types of physical activity,
and it is recommended to focus on healthy fats to maintain overall health and
muscles strength.
But burning
fats and building muscles are contradictory physiological processes, due to the
body's resistance to doing both at the same time.
in other
meaning; losing fats require that the amount of calories lost is greater than
the amount gained, and building muscles only work if the amount of calories in
is greater than the amount lost.
So can you build
muscles and burn fats at the same time?
Building
muscles while burning fats is not an easy goal to achieve, but reality has proven
that it is achievable, but this depends entirely on your weight and physical
fitness.
1- If you
are a professional and at an advanced level and your goal is to gain a large
amount of muscle while losing a large amount of fat at the same time, this
contradicts the physiological nature of the body, but you will go through two
stages: bulking phase and the cutting phase.
Each phase needs
its own diet, as the bulking phase lasts for several months, and may reach
several years, and you need a diet high in calories and rich in protein to build
muscles.
The
cutting phase, it aims to preserve the muscle mass that was built in the
previous phase while reducing the largest possible amount of fats.
2- If you
are a beginner or at an intermediate level and want to balance the percentage
of fats with muscles in your body, the matter is somewhat easier.
How to lose fat and
gain muscle at the same time?
If you are
trying to gain muscles while losing fats, you are rebuilding your body, in this
situation, you are not aiming to lose the general weight of the body, but
rather you want to increase the percentage of muscles and reduce the percentage
of fats.
To know how?; you should understand two things:
1-What does body
recompose mean?
In body
composition, we will focus on the percentage of fats and muscles, because that is
what matters to us.
In light of
this, the best analysis of the body is to measure the percentage of fats and
muscles in the body, rather than dealing on the basis of the general weight of
the body.
That's
because your body fats to muscles ratio better reflects the state of your body's
health.
So
Reconstruction of the body depends on burning fats and building muscles to improve
balance in proportions (for the benefit of muscles, of course) rather than
general weight loss.
In order to
succeed in the process of gaining muscles and losing fats, your first and last
focus should be on losing fats only and not losing weight.
There are
many people whose only focus is always on the scale at the end of the week
without taking into account other factors such as fats to muscles percentage.
It is
possible for the bodyweight to be stable, but there is a change in terms of the
percentage of fats in general due to the gain of muscle mass, so you should make
your first goal to lose fats and not just lose weight.
So keep in
mind that building muscles and burning fats at the same time will not be
accompanied by rapid weight loss because you compensate for this fats loss with
muscles gain.
Example: Instead
of losing 10 kilos, you will find that you only lose 5 kilos, but you have
gained muscle and this is what you want.
2-Rebuilding the body
is a lifestyle, not a diet:
It means we
are not talking about a diet to lose weight.
This
requires us to follow a special diet and special exercises that facilitate the
process of reshaping the components of your body( Fats to muscles percentages).
How to burn excess fat:
When it
comes to burning fat there is an easy way to consume and it is fewer calories
than you lose or burn, then the body enters a calorie deficit phase, accordingly,
it begins to break down fats and muscles due to energy requirements.
Here comes
your diet and training method to make your body draw energy from burning fat
only.
A-The
right dietto burn fats while building
muscles:
Rely on
foods that are low in calories that will help you fill your stomach without
putting in more calories than necessary, such as meat, fish, eggs, vegetables,
fruits, and nuts.
Example:
-100 grams
of cooked or boiled broccoli contains 35 calories, equivalent to 2% of the
body's daily requirement.
- 100 grams
of French bread are 289 calories.
1- Eat a protein-rich
diet:
A study (1)
of 88 overweight adults found that a diet containing 0.64 grams of protein per
pound (1.4 g/kg) of body weight was more effective at maintaining muscle mass
and reducing body fat than dieting Dietary provides 0.36 grams per pound (0.8
g)/kg) of protein.
Protein is
the most important element for building muscle mass, along with the rest of the
important elements as well, such as carbohydrates and healthy fats. During
periods of fat loss, you should always try to maintain a relatively high
percentage of protein, which will help you greatly to gain muscle mass and
prevent muscle demolition that you may be exposed to during Fat loss.
Quoting a
study (2) conducted by the Journal of the American College of Nutrition, it was
found that a diet rich in protein positively affects the number of calories you
burn throughout the day.
The reason
is due to an increase in the amount of calories burned through the process of
digestion itself, absorption, and distribution of nutrients referred to as the
thermic effect of food.
2- Reducing the amount
of carbohydrates consumed:
Carbohydrates
are one of the biggest causes of weight gain.
By reducing
carbohydrate consumption as much as possible, the body will be urged to destroy
excess fat stores in the body.
consume it
two hours before exercise and immediately after, for example.
1.5 grams
per pound of bodyweight or only 1 gram if you are obese on days when you do a
lot of physical activity, whether by exercise or daily tasks.
On moderate
days, reduce this amount to “1 or .75” grams per pound.
3- Eat healthy fats:
Of course,
not all fats have the same effect. Harmful fats can increase the risk of weight
gain and chronic disease.
Healthy fats
play an essential role in maintaining optimal cell structure and hormone
levels, and each type is important to support muscle building, it also helps
you feel full.
Here are
some foods that contain healthy fats:
Fish rich in
fat, eggs, avocado, olive oil, olive, Nuts (particularly walnuts), Flax, Chia
and Hemp seeds, Dark chocolate, Coconut Oil, and MCT Oil, Parmesan cheese.
Try to
consume approximately 0.5 grams of healthy fats per pound of body weight each
day.
Be sure to
include a variety of sources to reap the many benefits that different types of
fats (omega-3s and 6s, and monounsaturated fats) provide.
B-The
right exercises to build muscles and burn fats:
To stimulate
the building of muscle mass while increasing fat burning, you must apply a
combination of strength exercises and cardio exercises, taking into account the
following strategies; to get the best results:
1- repetitions and
heavyweights:
If you want
to increase muscle growth, you must resort to heavyweights and increase the
intensity of exercise.
“This means
that you lift weights equivalent to 80% of the maximum weight you can carry
with a frequency of 5 to 6 repetitions.”
This
strategy is proven, the researchers point to two main reasons for the
superiority of heavier weights over light ones in building muscle as follows:
* Higher of
pressure is placed on the muscles, resulting in greater amounts of metabolic
stress.
* Urging a
greater number of muscle fibers to work to resist the weight, causing greater
damage to the fibers, and thus a better result appears after recovering these
fibers again.
2- Exercise repetition:
Leave at
least 48 to 72 hours between strength training sessions for each muscle group
you train, in order for the muscles to recover and build new tissues.
3- Rest between
exercises:
The best
amount of rest time between rounds depends on what you're training for.
One of the
main factors in how muscle grows and amplifies is the amount of anabolic
hormones your body produces after exercise.
Short rest periods of one to two
minutes cause an increase in the secretion of more of these hormones than long
periods of rest.
Short rest periods also increase lactate production and blood
flow to target muscles. It turns out that increasing blood flow to the muscles
helps the protein get there faster, which means more muscles.
4-The best cardio
exercises to build muscles and burn fats at the same time:
You can burn
fat without resorting to cardio exercises, but if you want to get rid of fat
more quickly, you can benefit from cardio exercises provided you employ them in
a way that suits your goals.
What is HITT
and why is it considered the best cardio exercise program?
By
definition, high-intensity interval training is a type of interval training in
which aerobic exercise or activities are performed for short periods of time
followed by shorter recovery periods.
*Increasing
the metabolic rate up to 24 hours after exercise, in other words, the burning
of oxygen in the muscle remains for longer periods, which results in burning
excess fat.
* Improve
muscle insulin sensitivity.
* Higher
levels of muscle fat oxidation.
* Increase
in levels of growth hormone (which aids in fat loss) and levels of
catecholamine.
* Appetite
suppression after exercise.
5-Sleep well helps to
build muscles and burns fats at the same time:
To lose
excess weight efficiently, your body needs adequate rest. And if you don't get
enough sleep, your hormones may not work properly and your cortisol levels will
rise, this increases the chance of carbohydrates being stored as fat, in
addition, your fatigue will make you unable to exercise, especially hard
exercises, and therefore you will not build enough muscles and over time you
will lose more muscles than what you gain, try to sleep 7 to 9 hours a day.
Complaining
about back pain is very common and back pain is the most common reason for
seeking medical treatment and absenteeism from work.
Many people
suffer from back pain resulting from several reasons, including hard work all
day, sudden injuries, or sitting to work for long periods.
It is
necessary to discover ways to relieve back pain, to help you live your life
normally. In this regard, daily physical activity is one of the best ways to
manage and prevent pain, even if you feel some discomfort at first, the result
is worth persevering, because movement helps prevent stiffness, maintains
muscle strength, and helps in the healing process.
The German
"Healthy Back movement " offers a set of simple exercises to get rid
of back pain.
1- plank exercise:
When
performing a plank, the back, buttocks, thighs, and neck form a straight line.
Lie on the
stomach and extend the feet at the width of the waist, then lean on the tips of
the toes and forearms, which are spread shoulder-width apart.
2- push up exercise:
Push-ups are
a traditional fitness exercise that works to strengthen the muscles of the entire
body.
*In this exercise
gets on the floor on all fours, positioning your hands slightly wider than your
shoulders.
Don't lock
out the elbows; keep them slightly bent. Extend your legs back so you are
balanced on your hands and toes, your feet hip-width apart.
* Inhale as
you slowly bend your elbows and lower yourself to the floor, until your elbows
are at a 90-degree angle.
* Exhale
while contracting your chest muscles and pushing back up through your hands,
returning to the start position.
Beginners
can lean on the knees instead of the tips of the toes when doing the pushup.
3- leg extension exercise:
Leg
extension exercise helps to stretch the posterior thigh muscles, these muscles
often cause pain in the lower back.
* When
performing this exercise, you should lie on your back.
*Hold
your thigh with your hands.
*Pull the
thigh toward the upper body while keeping the leg straight.
*And when
you want to intensify the stretching exercises, the toes can be pulled slightly
towards the thigh.
4- vein therapy exercise:
You can
stimulate blood circulation by performing a vein therapy exercise.
This
exercise is performed by standing on the tips of the toes, turning back on the
heel, and raising the toes, then standing on the tips of the toes again, repeat
this exercise 10 to 15 times at a calm and steady pace.
It's no
secret that exercise offers a myriad of health benefits. But depending on your
goals and fitness level, the type and duration of exercise you need to achieve
these goals can differ vary greatly.
Searching
for the most effective way to get fat burn, burn calories, lose weight while
maintaining muscle, increase muscle, increase fitness, strengthen cardio, and
much more than just that, then look no further than the HIIT.
The best
HIIT workout to lose weight:
-Battle
ropes.
-Burpees.
-Assault
bike.
-Jump rope.
-Wallball.
-Ball slams.
-Sprints.
What is
High-Intensity Interval Training (HIIT)?
By
definition, high-intensity interval training is a type of interval training in
which aerobic exercise or activities are performed for short periods of time
followed by shorter recovery periods.
The benefits of HIIT:
Here are six
reasons why you should practice high-intensity interval training (HIIT):
1-It gives
you the most bang for your buck in terms of getting more done in less time.
When
compared to steady-state workout cardio, HIIT burns more calories during and
after a workout.
10-12
minutes of real HIIT (high-intensity interval training), which is work
intervals where you put out your best effort; has the ability to burn far more
calories than a complete 40-minute steady-state cardio exercise.
2-Burns fat
faster than any other type of exercises.
Because of
the influence, HIIT has on your metabolism, you can burn fat for up to 24 hours
after you finish your workout.
3-improves
body symmetry and aesthetics.
By engaging
in high-intensity functional exercises, you can improve your body composition
by melting fat; it also targets muscles that typical weight training may miss.
This leads
to stronger muscle tissue, better symmetry, and a healthier, more appealing,
aesthetic physique.
4-There will
never be a dull moment.
People
frequently complain about reaching fitness plateaus, losing motivation, or
becoming bored from their routines, which is, of course, what will happen if
you keep doing the same thing.
HIIT is difficult, but exciting, and never boring.
5-Improve
mental fortitude and self-discipline.
with HIIT
you are forced to push yourself much beyond your comfort zone; it is hard.
6-You'll
feel fantastic right away.
Intense
exercise triggers the release of mood-enhancing endorphins in the brain.
This
improves focus, mental sharpness, and alertness, and overall puts you in a more positive state of
mind.
Do you want
to have a great body, especially in the abdomen and shoulders area?
You didn't
find a solution to make a daily plan to exercise and you don't have enough time
for it.
Are you
ready to devote 10 min of your day to get a great body and fitness?
So don't go
away!
In this
article, we will talk about the plank exercise, which is a simple exercise that
you can do at home even without gym equipment.
What is the plank exercise?
the plank exercise is strength training and one of the most effective core exercises that
helps you build stability and strength the entire body, especially the abdominals, the back, and some of the shoulder muscles.
Does plank
exercise burns many calories?
We will not
lie to you and say that you will burn a lot of calories just by practicing
plank daily only, no that is not right.
The main
role of the plank exercise is to strengthen several muscles at the same time,
which activates the upper and lower parts of the body, and promotes the process
of losing fat in a more coordinated manner. It also promotes straightening the
spine and helps avoid back pain
and have
strong body muscles, especially abdominal and shoulders muscles.
The amount
of burning depends on several factors, the most important of which are weight,
metabolic rate, and the ratio of muscle to fat.
This is a
table showing the number of calories burned per weight when performing a
1-minute plank exercise.
How to do
plank in the right way?
Watch this
short video to know the right way to practice plank to get the best result.
The benefits of the plank:
1- Planks strengthen the entire body:
So, what makes planks effective
Well, planks work your entire body.
Planks require all the muscles in your abs, arms, and legs, which makes it an exercise that includes almost all muscles in your body, so it's the most effective way to work out.
2- Planks will improve your posture:
plank can
help relieve back pain by strengthening your back, chest, shoulders, neck and
stomach, and gives you equal strength for your core muscles.
If you are
one of those who sit for long periods in front of the office, planks are a very
suitable exercise for you.
3- Plank helps to increase your
flexibility:
It is a
great way to stretch the lower half of your body.
You can
extend your sides by doing an extended arm side plank exercise.
4- Metabolism Boost:
Plank
exercises will ensure that your metabolic rate remains high throughout the
day and this is good for someone who
spends most of his day sitting in front of the computer.
Burn more
energy than other abdominal exercises even when you're at rest, because planks
target the largest muscles in the body.
5- Planks enhance your balance:
Carrying the
weight of your entire body on your toes and arms for a certain period of time
without falling, this of course improves your ability to balance.
Improving
your balance gives you the ability to walk in a way that reduces the
possibility of injury, even in rough terrain.
If you
suffer physically a little bit another
option is to place your hands on a bed or chair to raise your upper body, try to
makes your torso straighter; which makes the plank easier.
The
bottom line:
Try to
add plank exercises to your daily activity routine to get a strong, balanced
and flexible body.
And if you
don't have enough time to exercise, planks give you the advantage of shortening
the time for exercise.
Are you still looking for effective exercises for the lower body, to strengthen the thighs and buttocks, the main places where fat is stored.
Not anymore, this exercise that we will talk about helps you build the lower half of your body and prevent the accumulation of fat in the buttock area; “ it's squat”.
What is the squat? What are the benefits of squatting? How do you do squat? Does squatting make you lose weight? Let’s find out the benefits of this movement.
WHAT IS THE SQUAT?
The squat is
a bodybuilding movement that relies on the knee and foot joints and is ideal
for strengthening the entire lower body.
The main
muscles involved in its execution are the quadriceps, glutes, and adductors, as
well as the lumbar and abdominals muscles.
THE BENEFITS OF THE SQUAT:
The benefits of squatting are many, so you will have to include it in
your sports routine, especially for women, because of the beauty it gives to
the appearance of their bodies.
1)One of the
best and fastest exercises that work to tighten the buttocks and abdominal
muscles.
2)Helps to harmonize the shape of the body, and get a tight and attractive
body.
3)It is one of the most important exercises in getting rid of cellulite,
and white stretches in the skin.
WHAT'S CELLULITE?
Cellulite is an aesthetic problem for the skin,
not a healthy one and it is a condition in which the skin is lumpy, usually
affecting the buttocks and thighs.
4)It works to tighten the skin in the thighs area.
5)It stimulates the body to burn more calories.
6)Reduces the
risk of serious injury to the lower body.
7)Improving physical abilities by gaining more strength, squatting can
help you run faster and jump higher.
8)Squatting keeps bones strong.
HOW TO DO BASIC SQUAT?
To avoid injuries, you must follow the
instructions and advice to reach the best possible results
*Stand with your head forward and chest raised.
*Open your feet shoulder-width apart, or a
little wider.
*Keep your hands straight in front of you to
help maintain balance.
*Bend your knees and start in a sitting
position, keeping your head forward, and your upper body slightly forward.
*Lower down until your
thighs are parallel to the floor, your knees are above your ankles, and don't go
beyond your feet, and press your weight into your heels.
* Go back up by pushing hard on your legs to
return to the initial position.
* Take a deep breath just before the descent and then breathe out during
the ascent.
*Do three sets of 10 repetitions if you are a beginner.
THE RISKS OF THE WRONG SQUAT:
some People who squat with the wrong method may hurt their knees.
Squatting with holding weights may increase the risk of injury of the knees or lower back when a person does not perform the exercise correctly; anyone performing with weights for the first time should follow a trainer.
DOES SQUATTING MAKE YOU LOSE WEIGHT?
The primary role of squatting is not weight loss; it is to strengthen the lower part of the body.
Certainly, the repetition of the squatting movement stimulates the burning of calories and prevents the storage of fat in the thighs and buttocks, but it remains insufficient to achieve satisfactory results, especially for those who suffer from a large increase in weight; but to reach a good and sure result, you must also stick it to a diet adapted to lose weight and add cardio exercises to burn enough more calories.
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