A lot of people get straight confused with out with health, being strong is not the same as being healthy, it is just one small part, there's other things that are not nearly as apparent as rippling abs and big biceps, I've seen bodybuilders with jaw-dropping muscular ripped physiques who were chain smokers and gasp for breath every step climbing stairs, looking healthy is not the same as being healthy.Let's take 8 markers for health starting with blood pressure; for every 10 points above 115 it doubles your risk of stroke and heart attack if you're over 40, if you're under 40 you think "I don't need to worry about that", YOU DO! because blood pressure naturally increases with age, and you if you don't watch it when you're young, you will end up as one third of Americans do right now, and end up on blood pressure medicine.Second marker for health; a low resting heart rate, your heart has a fine number of beat while you are resting out, and the lower your resting heart rate is, the less your heart beats in any given day, even though you exercise your total number of heartbeats for the day goes down because you're in a better shape.Third marker for health; high cardiovascular endurance, if you gasp for air after going up three flights of stairs you are in serious trouble! the last time most Americans ran around the track was back in high school, and the heart is like any other muscle, you have to exercise it, to keep it healthy.Number four; good cholesterol levels, America's dependent on highly process nearly fiber free food, doesn't help on cholesterol levels, vegetables and whole grains are almost absent from most people's daily nutrition.Number five proper body composition; one third of Americans are obese, that is not healthy, the opposite (skinny) is not good either.The six marker of health; is strength to do everyday activities safely, if your legs aren't strong enough, then you might be inclined to live with your back and get injured.Seventh marker of health is flexibility; like strength you need flexibility.The final marker of health is a low toxic load, a body full of toxins is not a healthy body, they can be from various resources, they can be heavy metals like mercury from fish, they can be pesticides from food, or can be toxins from smoking cigarettes, all those toxic things are bad... they can cause cancer, damage liver or both.So there's a lot more to being healthy than being strong as you can see... If you're concerned about your health and you only have time to either do your cardio or lift weights; do the cardio is more important!- Cardio is when your heart rate is at least the following for at least 30 minutes:+Age +Minimum Heart Rate20 ~150BPM30 ~142BPM40 ~135BPM50 ~127BPM60 ~120BPMSo, are you healthy? or you just look healthy?
jeudi 21 novembre 2013
mercredi 20 novembre 2013
08:31
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Not everybody needs a 8.0 hours of sleep, I know a lot of people say "well I need five hours of sleep"... if you're going your daydreaming or if you are having trouble focusing you are not getting enough sleep.
Those are about seven ways to help you sleep better at night.
#1 most important stop all caffeine consumption; it has long half-life! although you might be able to fall asleep at 10 PM because you get tired when you wake up to go to the bathroom, caffeine is still running around in your system and because your least tired at that point you will have trouble getting back to sleep.
#2 exercise every single day; tired people sleep better, in my opinion high intensity cardio is better than weight but weight is great also just make sure you exercise every day.
#3 no big meals before bedtime, if you want a big dinner you should eat it earlier, if you're doing intermittent fasting make sure your big meals are earlier in the day rather than right before bedtime, your last meal should be small.
#4 avoid stress before bedtime; the main reasons people have trouble sleeping is that stressed they go to bed and the mind starts racing through all the things are angry about, all the things that their silent about, things they didn't get done, do not do things in the last few hours of the day that are to be fresh in your mind when you go to sleep, so you know if you're having financial troubles, of the bad time to go through the bills, is a bad time to have an argument, is a bad time to watch the news if you get riled up about that you things that raise your blood pressure don't do those before bedtime.
#5 is related to that I hesitate to use the word meditation; because for a lot of people it has a bad connotation to the meditation meditation as applying the same physical disciplines that we used were buying when we train for sports and lifting weights applying that same this discipline to the brain most, of us have no control over where race doing but with a little practice you can and does a great technique ; just focus on breathing and any thoughts that come in your mind constantly push them away it.
#6 you are not the "a lot get rid of your alarm clock icon" but the alarm clock is waking you up; you are sleep deprived you would wake up without alarm clock if you had enough sleep, so if you want to sleep better you have to sleep longer and you say "well I don't have time for that"...? you know why you go to bed at midnight last night you have did you really have to see Letterman, did you really have to be on Facebook for an hour? you chose to do those things instead of sleep, so what I would recommend is; when you get home from work you make your meal, put the kids to bed and yourself too.. all the things that you want to do, doing watch shows when you wake up in the morning if you have time before you go to work you can do them, that if not the sleep was more important anyway.
You can find an audio version of this article right here tinyurl.com/ojuedck so you can listen to it just before going to bed, or read the article right here http://goo.gl/F0tTxl
Those are about seven ways to help you sleep better at night.
#1 most important stop all caffeine consumption; it has long half-life! although you might be able to fall asleep at 10 PM because you get tired when you wake up to go to the bathroom, caffeine is still running around in your system and because your least tired at that point you will have trouble getting back to sleep.
#2 exercise every single day; tired people sleep better, in my opinion high intensity cardio is better than weight but weight is great also just make sure you exercise every day.
#3 no big meals before bedtime, if you want a big dinner you should eat it earlier, if you're doing intermittent fasting make sure your big meals are earlier in the day rather than right before bedtime, your last meal should be small.
#4 avoid stress before bedtime; the main reasons people have trouble sleeping is that stressed they go to bed and the mind starts racing through all the things are angry about, all the things that their silent about, things they didn't get done, do not do things in the last few hours of the day that are to be fresh in your mind when you go to sleep, so you know if you're having financial troubles, of the bad time to go through the bills, is a bad time to have an argument, is a bad time to watch the news if you get riled up about that you things that raise your blood pressure don't do those before bedtime.
#5 is related to that I hesitate to use the word meditation; because for a lot of people it has a bad connotation to the meditation meditation as applying the same physical disciplines that we used were buying when we train for sports and lifting weights applying that same this discipline to the brain most, of us have no control over where race doing but with a little practice you can and does a great technique ; just focus on breathing and any thoughts that come in your mind constantly push them away it.
#6 you are not the "a lot get rid of your alarm clock icon" but the alarm clock is waking you up; you are sleep deprived you would wake up without alarm clock if you had enough sleep, so if you want to sleep better you have to sleep longer and you say "well I don't have time for that"...? you know why you go to bed at midnight last night you have did you really have to see Letterman, did you really have to be on Facebook for an hour? you chose to do those things instead of sleep, so what I would recommend is; when you get home from work you make your meal, put the kids to bed and yourself too.. all the things that you want to do, doing watch shows when you wake up in the morning if you have time before you go to work you can do them, that if not the sleep was more important anyway.
You can find an audio version of this article right here tinyurl.com/ojuedck so you can listen to it just before going to bed, or read the article right here http://goo.gl/F0tTxl
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