#aerobic weight training exercises

[ahealthylife411]

Secret Exercise Tip To Burn More Calories - Natural Remedies - Daily Hea...

[vidpoker11]

Maximizing exercise benefits to improve mental health - ISU

A slew of studies in recent years has shown that exercise can reduce stress, anxiety and symptoms of depression. Jacob Meyer, associate professor of kinesiology at Iowa State University (ISU), wants to know whether different types and doses of exercise benefit individuals, either on their own or integrated into a treatment plan. Unlocking the underlying mechanisms between physical and mental…

[viralfitness]

Losing Weight with Ease: The Top 8 Exercises for a Slimmer You

Ready to unlock a world of fitness magic? Our guide to the "Top 8 Exercises for Weight Loss" is your golden ticket to a body you'll be proud to flaunt. Leave behind the mundane and step into a realm of heart-pounding workouts designed to skyrocket your metabolism and obliterate those unwanted pounds. Feel the rush of accomplishment with every rep, every step, and every drop of sweat. Your dream physique is just a click away at viralfitness.net – where transformation awaits.

[health78694]

How can I Stay Motivated to Exercise Regularly?

Remaining roused to work out routinely can be testing, yet there are procedures you can utilize to keep up with your inspiration. Here are a few hints to assist you with remaining persuaded on your wellness process:

Put forth clear and reachable objectives:

Lay out unambiguous, quantifiable, and practical objectives that you can pursue. Having an unmistakable vision of what you need to accomplish will provide you course and motivation.

Find exercises you appreciate: 

Participate in exercises that you truly appreciate. Whether it's moving, cycling, swimming, or playing a game, picking exercises you find fun and drawing in will make it more straightforward to remain spurred.

Make a daily practice: 

Lay out a reliable workout everyday practice by planning exercises at explicit times and regarding them as non-debatable meetings with yourself. Consistency breeds propensity, making it simpler to adhere to your activity routine.

Stir up your exercises: 

Keep away from dreariness by integrating various activities and exercises into your daily practice. Attempting new exercises, investigating different wellness classes, or participating in outside exercises can keep things new and energizing.

Track down an activity pal or join a local area: 

Practicing with a companion or joining a wellness local area can give responsibility, backing, and inspiration. Figuring out together or sharing your headway and difficulties can make the excursion more agreeable and assist you with remaining focused.

Keep tabs on your development: 

Track your exercises, estimations, or wellness accomplishments. Seeing substantial improvement and upgrades can be unimaginably propelling and give a feeling of achievement.

Reward yourself: 

Praise your achievements and accomplishments en route. Indulge yourself with little rewards that are not counterproductive to your wellness objectives, for example, a loosening up rub, another exercise outfit, or a sound and tasty dinner.

Center around the advantages: 

Help yourself to remember the various advantages of normal activity, like expanded energy, further developed mind-set, better rest, and generally speaking wellbeing. Imagine what practice decidedly means for your life and remember those advantages when inspiration fades.

Stir up your current circumstance: 

If conceivable, change your activity climate. Investigate different open air areas, attempt new wellness studios, or even adjust your home exercise space. A difference in landscape can assist with keeping things fascinating and forestall fatigue.

Read More:

[lena-in-a-red-dress]

Musician Age Gap AU Pt 13

With two back-to-back shows in Paris, with a new song added to the set list, Kara expects to largely watch Lena sleep. But somehow, the morning after the first show, Kara is woken early by movement beyond the shared door of their suites.

Upon knocking, she receives a bright "come in!" and opens the door to find Lena bustling around the room. She's dressed in leggings and spandex top, complete with brightly colored sneakers on her feet. Her face is bare of makeup, but retains the dewey vibrancy only youth can give.

"Good morning!" Lena greets, bouncing to Kara with more energy than she has any right to have. "Did you sleep well?"

"Sure," Kara returns drolly. "But not enough--- how are you even awake? We only got back at 3am!"

Lena laughs. "I've got to get a workout in before the meet and greet later." She lifts one of her earbuds in one hand, nestling its pair in her ear with the other. "Wanna join?"

"The meet and greet, or the workout?" Kara asks dubiously.

"Why not both?"

Why not both. She's here with the express purpose of supporting Lena, but now she's faced with the dilemma of deciding whether that included running. She hasn't seriously trained since she played volleyball in college... she'd probably trip over her own feet.

"Sure," she finds herself saying, before her brain can catch up. When it does, she hesitates. "Oh-- I didn't bring--"

"I've got some looser gear that should fit," Lena responds easily. She cocks a grin. "Or you can just spot me."

"Yeah... I should probably do that. I can run out and grab some gear later today. At least some sneakers."

She does take Lena up on the offer of her looser workout gear-- sweatpants that were more capris on Kara than not, and a tank top that would have sagged on Lena, but comfortably snugs against Kara's curves.

"Oooh," Lena says when she sees her. She trots over and gives Kara a peck on the lips. "I like this look."

"You speak of this to no one," Kara warns, more self conscious of her bare ankles than anything else.

"What happens in Paris, stays in Paris," Lena promises, then tilts her head towards the other room. "Come on."

Kara expects them to use whatever gym amenities the hotel offers its guests, but it turns out the suite of rooms includes its own exercise area, complete with treadmill, freeweights, and aerobic equipment.

"I prefer not to use the shared amenities downstairs," Lena explains lightly. "I don't want to hog the machines. Or disturb anyone else's workout."

Seeing Kara's curious look, Lena gives her a mysterious smile. "It'll make sense later."

Lena trains like a professional athlete. Kara is exhausted just watching, and almost an hour in, it seems like Lena is only getting started. At least, Kara reassures herself, the woman sweats like a normal human.

"What?" Lena pants as she pistol squats with a fifteen pound dumbell under her chin.

"You really like this stuff, don't you?" she asks. Watching from the weight bench, Kara can see that this isn't just a means to an end. She enjoys it.

Lena smiles. "Yeah, I do. I can't help it."

Her enthusiasm is infectious, as proven by the fact Kara is compelled to join Lena in her floor exercises. Core had always been her strong suit in college, but it's clear from her lackluster plank and crunch stamina that she's lost any and all conditioning she might have had.

Even so, instead of feeling discouraged, Lena's delighted giggle, Kara looks forward to her next attempt. The workout ends with cardio on the treadmill-- or so Kara thinks.

"I gotta put these in," she warns. "That okay?"

Kara nods. Lena's mystery smile returns for a brief moment, before the treadmill beeps on and Lena starts with a brisk walk. After five minutes Lena expertly keeps up with an increasing pace, until her sneakers are pounding out a heavy rhythm at a rate Kara can scarcely fathom. Only the most dedicated of players on Kara's volleyball team had been able to keep up that kind of pace for very long, yet there Lena is, strides long and even and surefooted.

Then the singing starts. Lena begins with a scale or two, then a few vocal warm ups. Kara recognizes the first song of Lena's setlist from the opening note, and from there can only listen in awe as Lena belts through her entire concert from start to finish.

It sounds as steady as any true performance, the notes strong and clear without any shortness of breath. It's... astounding.

When the treadmill finally slows to a walk once more, Kara comes around to rest her forearms on the rail. She looks at Lena expectantly, who is patently pleased with herself.

She shrugs with false modesty. "It's sort of my superpower."

In answer, Kara crooks a beckoning finger, prompting Lena to lean down and receive a kiss for her efforts. Lena doesn't even break stride, but she does fumble for the off button, slowing to a stop as the kiss persists, deepening.

When Lena hops off the machine, Kara has half a mind to press Lena up against it to kiss her senseless-- a temptation she fails to resist when Lena's hand slides up her shirt to run warm fingers over Kara's ribs.

"Jesus," Kara mutters, pausing for breath. "Lena, you... I don't know if I--"

"We go at your pace, darling," Lena murmurs back. "Just know that I really, really want--"

Kara swallows her next words with another, deeper kiss. Helpless to the attraction tugging under her ribs, Kara lets her fingers wander up Lena's side, until her palm cups Lena's breast. It earns her a heady moan into her mouth, and a tightening of Lena's arms around her neck, pulling her closer--

"Lena? We have two hours before the meet and greet!"

Jess' voice calls, innocent yet conspicuous behind a door that stays shut. Lena sags, the moment broken but not it's tension.

"Thank you, Jess!" she calls back, not bothering to unloop her arms from Kara's shoulders. "I'll be in the shower shortly."

Jess' footsteps pad away, but Lena doesn't resume their previous activities.

"We don't have a lot of time..." she starts conspiratorially, voice low. "Not enough to do *this* justice. But..." Her green eyes darken with desire. "Think we can make up some time by doubling up on the shower?"

Kara reaches up and grasps Lena's hand, bending to capture another kiss.

"There's only one way to find out."

They do not make up any time whatsoever.

[drdemonprince]

How do you maintain a healthy relationship with exercise as someone with a history of disordered exercising? Asking for me

I'm an eating disorder harm reductionist, not a perfectionist. Some of my ED behaviors exist to help me regulate my anxiety and impose structure on an unpredictable world, and I don't care about getting rid of those impulses anymore, I try to just work with them. I'm not especially worried about whether my relationship to exercise is "healthy", because what would that even mean -- normal? not obsessive? I've never been those things. so long as I take steps to minimize any damage I do to my body with my behaviors, i'm satisfied.

Lifting weights and being on T has been a good middle ground for me in a lot of ways. a brief lifting session in the morning gives me the sensation of having generated some endorphins, which makes me less likely to self-harm or behave impulsively, and it does so without requiring a ridiculous time commitment the way my long, long aerobic exercise sessions used to do. I used to miss a lot of special occasions with friends and holidays etc because I would spend so much time exercising every day, mostly as a stim and a way to offload stress. now the exercise I do can easily get squeezed into my downtime without taking away from other important things in my life.

strength training doesn't damage my joints or tendons the way that aerobic shit did; rather, it strengthens them. This kind of physical activity makes me hungrier and requires that I ingest enough protein, which motivates me to eat more, and i do tend to need that external motivation because otherwise i'll forget. being a muscle bro is also all very silly and stupid, which makes it easier for me to laugh at myself and not see the whole thing as super dire the way a restrictive eating disorder + exercise bulimia felt.

I still cling very obsessively to a set exercise schedule, but I don't see that as inherently eating disordered, it can just as easily be a very Autistic self-regulation thing. i honestly first started lifting weights in 2018-2019 because i was craving the endorphins from enduring pain HEAVILY, and would have really impulsive BDSM sex with complete strangers to get a pain rush without any prior negotiation or forethought, and i wasn't really looking after my safety. but i noticed that when i put myself through the controlled "pain" of lifting weights every few days, my desire to behave completely recklessly subsided and i could get by with having kinky sex more sporadically, and with actual planning and safety protocols being on the table instead of just pulling the first rando i could find on fetlife.

if someone believes in total eating disorder recovery/abstinence, they'd probably still look at my rigid adherence to a lifting schedule and my tendency to not feel hunger cues and my fixation on getting enough protein and think that i was still fucked up, but i feel physically the most energized and strong that i ever have in my life, my exercise regimen does not consume my daily schedule the way it once did, i dont think about my body size at all anymore, and i self-harm less and take fewer risks. so. seems pretty good to me.

harm reduction and a personalized recognition of one's needs > health

[nightbunnysong]

The benefits of jumping rope for 10 minutes every day

Jumping rope, a simple yet effective exercise, has garnered attention as a potent cardiovascular and full-body workout. While often associated with children's play, this activity is increasingly recognized by fitness enthusiasts and health professionals alike for its numerous health benefits. Engaging in just 10 minutes of daily rope jumping can yield significant improvements in cardiovascular health, muscular strength, coordination, and overall physical fitness.

Cardiovascular health

Jumping rope is a highly effective cardiovascular exercise. A study published in the Journal of Sports Science & Medicine found that 10 minutes of daily rope jumping for six weeks improved participants' cardiovascular endurance as effectively as 30 minutes of jogging. The rhythmic, repetitive nature of rope jumping raises the heart rate, strengthening the heart muscle and improving circulation. This enhancement in cardiovascular efficiency reduces the risk of heart diseases, including hypertension and stroke.

Caloric burn and weight management

Jumping rope is also an efficient way to burn calories. According to research published in the Harvard Medical School Health Publication, a person weighing 155 pounds (70 kg) can burn approximately 124 calories in just 10 minutes of moderate-intensity rope jumping. This calorie expenditure is comparable to more extended sessions of other aerobic activities, making it an excellent option for those looking to manage or reduce their weight. Consistent daily practice can contribute to a caloric deficit, which is essential for weight loss.

Improved coordination and balance

Rope jumping requires synchronization of hand and foot movements, enhancing coordination and balance. A study demonstrated in the Journal of Physical Therapy Science that jumping rope improves proprioception and body awareness, which are crucial for preventing falls, particularly in older adults. This enhanced coordination also benefits athletes by improving their agility and reaction times in various sports.

Muscular strength and endurance

Although primarily known as a cardiovascular exercise, jumping rope also engages several muscle groups. The calves, quadriceps, hamstrings, and glutes are activated with each jump, while the upper body, including the shoulders, arms and core, works to maintain rhythm and stability. Over time, daily rope jumping can lead to increased muscular endurance and strength. A study published in the European Journal of Applied Physiology found that athletes who included rope jumping in their training regimen experienced significant improvements in leg strength and overall muscle tone.

Mental Health Benefits

Physical exercise, including jumping rope, has well-documented mental health benefits. The American Psychological Association highlights that regular physical activity can reduce symptoms of anxiety and depression. The repetitive nature of jumping rope can have a meditative effect, helping to reduce stress levels. Additionally, the endorphins released during exercise enhance mood and promote a sense of well-being.

Time efficiency

One of the most significant advantages of jumping rope is its time efficiency. In today's fast-paced world, finding time for exercise can be challenging. However, with just 10 minutes a day, individuals can achieve substantial health benefits without the need for extended workouts. This makes rope jumping an accessible and practical option for people with busy schedules.

[photos from Pinterest]

[healthy444]

What are the most effective exercises for weight loss?

When it comes to losing weight, the key is to find exercises that you enjoy and can stick with consistently. Here are some of the most effective exercises for weight loss:

Walking: It's simple, free, and accessible. A brisk walk can burn calories, improve your mood, and be easy on your joints.

Running or Jogging: These are great for burning a lot of calories in a short time. If you're just starting out, you can alternate between jogging and walking.

Cycling: Whether on a stationary bike or riding outside, cycling is excellent for weight loss and also builds leg strength.

High-Intensity Interval Training (HIIT): These short bursts of intense exercise followed by rest periods are incredibly effective for burning calories and boosting metabolism.

Swimming: This full-body workout is gentle on the joints and great for building endurance and muscle while burning calories.

Strength Training: Lifting weights or doing body-weight exercises (like push-ups and squats) helps build muscle, which can increase your resting metabolism and help you burn more calories even when you're not working out.

Group Fitness Classes: Activities like Zumba, kickboxing, or spin classes can be fun and motivating, making it easier to stay consistent.

Yoga and Pilates: While these might not burn as many calories as some high-intensity workouts, they help with flexibility, muscle tone, and stress reduction, all of which support weight loss.

Rowing: This is a fantastic full-body workout that targets multiple muscle groups and burns a significant number of calories. Plus, it’s low-impact.

Jumping Rope: It’s not just for kids! Jumping rope is an excellent cardiovascular exercise that can burn a lot of calories in a short amount of time.

Dance Workouts: From hip-hop to ballroom, dancing is a fun way to get your heart rate up and burn calories without it feeling like a chore.

Hiking: If you enjoy the outdoors, hiking is a great way to combine cardio with strength training (especially if you’re tackling hills).

Stair Climbing: Whether you use a stair machine at the gym or take the stairs whenever possible, this exercise targets your legs and glutes and can really get your heart pumping.

Kickboxing: This high-energy workout helps you burn calories while improving your coordination and building muscle.

Elliptical Trainer: This machine provides a low-impact workout that can help you burn calories and improve your cardiovascular health.

Additional Tips for Maximizing Weight Loss with Exercise:

Consistency is Key: Regular exercise is more important than occasional intense workouts. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, combined with muscle-strengthening activities on two or more days a week.

Mix it Up: Variety can prevent boredom and target different muscle groups. Combine cardio with strength training and flexibility exercises for a well-rounded routine.

Stay Hydrated: Drinking water before, during, and after workouts helps maintain your energy levels and improves performance.

Monitor Your Progress: Keep track of your workouts and progress. This can help you stay motivated and make necessary adjustments to your routine.

Rest and Recovery: Don’t underestimate the power of rest. Your muscles need time to recover, which helps prevent injuries and improve performance over time.

Listen to Your Body: Pay attention to how your body feels during and after workouts. It's important to push yourself, but not to the point of injury or burnout.

By incorporating a variety of these exercises and tips into your routine, you'll be better equipped to lose weight and improve your overall fitness. Remember, the journey to weight loss is a marathon, not a sprint, so find what works best for you and stick with it!

Remember, the best exercise for weight loss is the one you enjoy and can do regularly. Combining different types of workouts can also keep things interesting and work different parts of your body. And don't forget to pair your exercise routine with a healthy diet for the best results!

[mysteryshoptls]

SSR Azul Ashengrotto Bloom Birthday Personal Story: Part 3

"Happy Birthday"

(Part 1) (Part 2) Part 3

[Octavinelle Dorm – Birthday Party Venue]

Jack: This is the last question.

Jack: “How do you spend your days off?”

Azul: Whenever I have no specific plans, I try to work on self-care of both my mind and body.

Jack: It's definitely good to refresh yourself from time to time. What kind of things do you do?

Azul: I'll wake up early in the morning, and make myself a cup of whatever I'm in the mood for…

Azul: I'll often read a business book or economic newspaper, check the news or whatever is currently trending.

Jack: Is that really helping to reset yourself? If you're just info-grabbing still, I don't see how that'd relax you…

Azul: For me, that sort of thing is more or less a hobby. Also, at this point, this has become an ingrained habit…

Azul: If I were to just lounge around in bed all day, it would just have the opposite effect on my mood.

Jack: Yeah, I guess I agree with you that I don't want to be lounging around just because it's my day off, but… You really do keep busy, huh.

Jack: So, if that's all the self-care of the mind… What do you do for your body?

Azul: Often times I'll do circuit training, alternating between weight training and aerobic exercises.

Jack: HUH!?

Azul: What is with that shell-shocked reaction?

Jack: No, I mean, I just never expected the word "training" to come out of your mouth, I guess!?

Azul: Well, I suppose I am part of a culture club, so… Perhaps it is not completely unexpected that you would think otherwise.

Azul: Oh, that reminds me, I was thinking of adding a new training regimen to my daily workout…

Azul: I am considering resistance band training. Jack-san, do you have any experience with this?

Jack: Yeah, I do. Whenever I add that to my usual muscle training, I end up using muscles that I normally don't use.

Jack: Depending on how long the tubes are, or how many you use, you can change up the strength of the resistance, so it really helps to exercise the whole body.

Azul: As I thought! Thank you, Jack-san. You were more than helpful.

Jack: Yeah. But man, I really didn't expect I'd get to talk about exercises with you of all people.

Azul: Fufu, it seems we have unexpectedly found something we share in common.

Jack: So, now the interview's over. Lastly…

Jack: Here's your broom, Azul-senpai. Don't know how to really explain it, but it's got a pretty mature-looking vibe.

Azul: True, it certainly has a beautiful and calming color scheme.

Jack: Okay, then, careful out there, and make sure not to fall off.

Azul: Jack-san, I can see that huge grin on your face, you know?

Azul: As if I would allow anyone to see me humiliated… [inhales, exhales]

Azul: I have trained in preparation for this day. Allow me to disappoint you by defying your expectations.

Azul: I've studied the wind speed and direction. I'll definitely fly just as I've practiced!

(Part 1) (Part 2) Part 3

[putanaperdonna]

RE8 Headcanon: AU Resident Evil Village characters at the gym🏋️:

A/N: Okay so recently I’ve started going to the gym and working out properly and today I literally had to hold back from giggling like a colossal MORON because all I can think of is what if the RE8 characters were in this gym rn LMAO. So these are how I think they would be in a gym environment or what exercise they would be into lol enjoy 😭

Alcina Dimitrescu:

Alcina definitely trains in the weight section like how else would she throw that dresser lmao

She has like a set routine of what muscle groups she’s gonna hit on what day

Definitely favours upper body workouts though she is a sucker for chasing that glute pump on leg day

She’s not into cardio though she will go for walks but only indoors on the treadmill lmao

She warms up and cools down properly too… she takes everything very seriously

She loves looking like a baddie at the gym too it’s what motivates her to go! She’s old school though so like flared yoga pants and sleeveless shirts are her go-to

If you’re usually intimidated by the weight sections you feel way more confident if she’s in the area since the GymBros™️ know better than to fuck with her

She also does CrossFit here and there just so she can focus on driving ~power~ through her body

The Dimitrescu sisters

POLE FIT!!

Cassandra kinda just likes to control the music though she does demonstrations of movements for her sisters (bc they're incompetent duh)

Dani is actually trying to create her own routine and lord she is SICK of Cass’s micromanaging

Bela is just climbing the pole and swinging aimlessly… she doesn’t do it to perform or anything she just likes having her Chandelier by Sia™️ moment

They are doing it behind their mum’s back obviously

They install a pole in the foyer though, then they have to explain to Alcina what it’s for

“I know what a stripper is and I thought I raised you girls to be classy!”

They have to explain that a) Ain’t nothing wrong with being a stripper and b) They are not stripping, they’re exercising by using their body strength 🤪

“You girls don’t need exercise. You can turn into flies for gods sake!”

Donna Beneviento

Hot Girl Walks™️ with or without incline

Gf is NOT one for sweating… she already is relatively physically active anyways if she’s carving out larger pieces of wood to make dolls

She likes that she can put on headphones and a playlist and just have Donna time™️

But if she’s feeling particularly pissed off or overly energised, she installed a boxing bag in her basement and she likes to go punchy punchy kicky kicky

Angie likes to coach her on her technique (she knows nothing and frequently suggests Donna should punch the rocks outside because she saw Chris Redfield do it once and thought it would make Donna stronger)

Donna likes to have a workout buddy if she attends a gym though… totally not for checking out their muscles while they demonstrate for her 😇

Donna also likes to dance, not any particular style… she just sort of does it to express herself without really speaking

Salvatore Moreau

Swimming (duh)

He likes aqua aerobics as he’s not very good at maintaining any good technique with any traditional swimming strokes

He sucks up to the instructors frequently though lmao

If he doesn’t do aerobic classes he likes to swim slow laps and tries to focus on improving his lung capacity

He also has a habit of swallowing so much water when he swims and ends up vomiting frequently

He invested in some nice flippers and a snorkel so he can swim at the beach (he is surprisingly quite afraid of strong currents and getting caught in the rip) he wants to give it a good shot one day

Karl Heisenberg

He also does weight training. He likes the feeling of metal in his hands

He frequently gets into Alcina’s space and takes weights from people without asking

He has no regard for gym etiquette whatsoever

He is the type to absolutely throw the weights up with his whole body instead of perfecting technique

He is also a grunter… he has no shame

He does call other dudes out if they’re making female patrons feel uncomfortable

Alcina still has to fight the urge to “accidentally” drop one of her weights on his foot though

Him and Ethan are incapable of using machines properly

Ethan Winters

Endurance running

He literally does marathons for fun. He’s a psychopath.

He likes hiking too and honestly has probably dragged Mia out to different tracks at some point in their relationship

If he does go to a gym… he has NO clue what he’s doing if he’s using the equipment like he just tries to guess what they’re for and ends up using them incorrectly like this:

Chris tried to teach him how to use them but Ethan is convinced you can use them any way you want

Him and Karl provide the gym patrons with entertainment for DAYS

Mia Winters:

Yoga/ Pilates mum

She’s been doing classes and her own practice since forever

She can do some pretty cool poses like her capacity to hold her own bodyweight is actually pretty crazy

She’s very sweet with new yoga participants… she gives them advice on how to improve on basic or advanced poses whenever they ask

It’s the only thing in her life that keeps her calm and collected tbh

Mother Miranda:

Jiu Jitsu

She wants to kick some ass but without all the force of kicking and punching, like getting some good submission holds in there

She likes that JiuJitsu is more of a grappling sport in this sense

She also wants to improve on her speed when she’s in the ring, she wants to make attacks look effortless so she can scare her opponents into thinking that it’s easy for her

She definitely makes her own rules however, she only likes training with anyone who is up for being a rag doll for her

Chris Redfield

Bro just does anything

He likes boxing though

He imagines that goddamn boulder scenario every time… people mock him about it and he dgaf

He has broken through many boxing bags as a result

His sparring partners dread having to fight with him because they know they’re gonna walk away with a dislocated shoulder from the massive shock absorption lmao

Rosemary Winters

She likes volleyball

She just does… all the “normal” girls at school do it so she figures it might help her situation a little bit

She is actually pretty good at it

She hates how long the practices are though, she likes it but not THAT much

She likes doing high intensity cardio classes at the gym when she’s alone

It helps her get all of her pent up teenage stress out of her system

[investmentassistant]

Why it is important to exercise regularly

In today’s fast-paced world, finding time for exercise may seem challenging, but the benefits of staying physically active are undeniable. Engaging in regular physical activity is not just about building muscles or achieving a slim figure; it’s crucial for maintaining overall health and well-being. From mental clarity to heart health, exercise plays a vital role in keeping us fit and healthy. Let’s explore why it’s so important to make time for regular physical activity.

Physical health benefits of exercise

One of the most obvious reasons to stay active is the positive impact exercise has on our physical health. Engaging in activities such as running, swimming, or strength training improves cardiovascular function, strengthens muscles, and enhances flexibility. Regular physical activity also helps maintain a healthy weight, reducing the risk of obesity and related health problems like type 2 diabetes and high blood pressure.

Additionally, exercise boosts the immune system, making the body more resilient to illnesses and infections. Studies have shown that people who exercise regularly tend to recover faster from colds and other minor infections. For example, a brisk 30-minute walk can significantly improve circulation and help the body fight off infections more effectively.

Mental health benefits of regular exercise

Exercise is not only about physical fitness; it’s a powerful tool for mental well-being as well. When you exercise, your body releases endorphins, commonly known as the feel-good hormones. These endorphins help reduce feelings of anxiety, stress, and depression, while simultaneously improving your mood.

Many people find that regular physical activity helps them manage stress better, enhances their ability to focus, and boosts overall self-esteem. For instance, a person who jogs or practices yoga may notice a sense of calm and mental clarity that persists throughout the day. Exercise, in this sense, acts as a natural mood booster, providing a mental break from daily pressures.

Long-term health benefits

Committing to regular exercise isn’t just beneficial in the short term; it has lasting impacts on long-term health. People who exercise regularly are more likely to live longer, healthier lives. Physical activity can reduce the risk of chronic conditions such as heart disease, stroke, and certain types of cancer. It also plays a critical role in maintaining bone density and muscle strength as we age, which can prevent conditions like osteoporosis.

For example, incorporating strength training into your weekly routine can help you maintain muscle mass and prevent age-related decline in physical function. As a result, you’ll be more likely to stay independent and active well into your later years.

Types of exercise and how to get started

When it comes to exercise, it’s important to choose activities that suit your preferences and lifestyle. This increases the likelihood that you’ll stick with your fitness routine. Here are some popular types of exercise:

Aerobic exercises. These include running, swimming, cycling, or brisk walking. They’re excellent for cardiovascular health and can be done almost anywhere.

Strength training. Lifting weights or using resistance bands to build muscle strength. This helps improve posture, burn fat, and boost metabolism.

Flexibility exercises. Stretching or yoga can improve flexibility and range of motion, reducing the risk of injury during other physical activities.

Whatever form of exercise you choose, it’s crucial to start slowly and gradually increase the intensity. Setting small, achievable goals helps to maintain motivation and prevent burnout.

Overcoming common barriers to exercise

Many people find it difficult to incorporate exercise into their busy schedules due to work, family commitments, or fatigue. However, overcoming these barriers is essential for maintaining a healthy lifestyle. One strategy is to break your workout into shorter sessions throughout the day, like taking a brisk 10-minute walk during your lunch break.

Another tip is to pair exercise with something enjoyable. For instance, if you enjoy listening to podcasts or music, you can combine these with your workouts. This will make the experience more enjoyable and something to look forward to.

[vidpoker11]

Strength training reduces BP when practiced with moderate to vigorous intensity two or three times a week

Strength training practiced with moderate to vigorous intensity two or three times a week is an effective way to mitigate arterial hypertension (high blood pressure), according to a Brazilian study described in an article published in the journal Scientific Reports. Photo by Pixabay on Pexels.com The mechanisms behind the lowering of blood pressure by aerobic exercise are well studied, but…

[qrfit]

Day 1 of 5 day workout week:

It’s definitely a Monday. It feels like the Monday-est Monday in a while. There were lots of excuses, lots of obstacles (some real, some perceived). All I can say is that I powered through. 👊🏽

-I put in well over 30 minutes of weights. The training range today was 10-15 lbs. I went through static and compound exercises targeting both the upper and lower body. I also added medium intensity resistance loop exercises.

-Then I put in 35 minutes of high intensity step aerobics on double risers! These were step intervals with a slight recovery. I ended with a cooldown and stretch.

Total calorie burn = 417 kcals 🙌🏽

Here’s hoping tomorrow goes a bit smoother! 🙏🏽

[bodyalive]

At 93, he’s as fit as a 40-year-old. His body offers lessons on aging.

The human body maintains the ability to adapt to exercise at any age, showing that it’s never too late to start a fitness program

By Gretchen Reynolds

For lessons on how to age well, we could do worse than turn to Richard Morgan.

At 93, the Irishman is a four-time world champion in indoor rowing, with the aerobic engine of a healthy 30- or 40-year-old and the body-fat percentage of a whippet. He’s also the subject of a new case study, published last month in the Journal of Applied Physiology, that looked at his training, diet and physiology.

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Its results suggest that, in many ways, he’s an exemplar of fit, healthy aging — a nonagenarian with the heart, muscles and lungs of someone less than half his age. But in other ways, he’s ordinary: a onetime baker and battery maker with creaky knees who didn’t take up regular exercise until he was in his 70s and who still trains mostly in his backyard shed.

Even though his fitness routine began later in life, he has now rowed the equivalent of almost 10 times around the globe and has won four world championships. So what, the researchers wondered, did his late-life exercise do for his aging body?

Lessons on aging from active older people

“We need to look at very active older people if we want to understand aging,” said Bas Van Hooren, a doctoral researcher at Maastricht University in the Netherlands and one of the study’s authors.

Many questions remain unanswered about the biology of aging, and whether the physical slowing and declines in muscle mass that typically occur as we grow older are normal and inevitable or perhaps due, at least in part, to a lack of exercise.

Start the year fresh

If some people stay strong and fit deep into their golden years, the implication is that many of the rest of us might be able to as well, he said.

Helpfully, his colleague Lorcan Daly, an assistant lecturer in exercise science at the Technological University of the Shannon in Ireland, was quite familiar with an example of successful aging. His grandfather is Morgan, the 2022 indoor-rowing world champion in the lightweight, 90-to-94 age group.

What made Morgan especially interesting to the researchers was that he hadn’t begun sports or exercise training until he was 73. Retired and somewhat at loose ends then, he’d attended a rowing practice with one of his other grandsons, a competitive collegiate rower. The coach invited him to use one of the machines.

“He never looked back,” Daly said.

Highest heart rate on record

They invited Morgan, who was 92 at the time, to the physiology lab at the University of Limerick in Ireland to learn more, measuring his height, weight and body composition and gathering details about his diet. They also checked his metabolism and heart and lung function.

They then asked him to get on a rowing machine and race a simulated 2,000-meter time trial while they monitored his heart, lungs and muscles.

“It was one of the most inspiring days I’ve ever spent in the lab,” said Philip Jakeman, a professor of healthy aging, physical performance and nutrition at the University of Limerick and the study’s senior author.

Morgan proved to be a nonagenarian powerhouse, his sinewy 165 pounds composed of about 80 percent muscle and barely 15 percent fat, a body composition that would be considered healthy for a man decades younger.

During the time trial, his heart rate peaked at 153 beats per minute, well above the expected maximum heart rate for his age and among the highest peaks ever recorded for someone in their 90s, the researchers believe, signaling a very strong heart.

His heart rate also headed toward this peak very quickly, meaning his heart was able to rapidly supply his working muscles with oxygen and fuel. These “oxygen uptake kinetics,” a key indicator of cardiovascular health, proved comparable to those of a typical, healthy 30- or 40-year-old, Daly said.

Exercising 40 minutes a day

Perhaps most impressive, he developed this fitness with a simple, relatively abbreviated exercise routine, the researchers noted.

Consistency: Every week, he rows about 30 kilometers (about 18.5 miles), averaging around 40 minutes a day.

A mix of easy, moderate and intense training: About 70 percent of these workouts are easy, with Morgan hardly laboring. Another 20 percent are at a difficult but tolerable pace, and the final 10 at an all-out, barely sustainable intensity.

Weight training: Two or three times a week, he also weight-trains, using adjustable dumbbells to complete about three sets of lunges and curls, repeating each move until his muscles are too tired to continue.

A high-protein diet: He eats plenty of protein, his daily consumption regularly exceeding the usual dietary recommendation of about 60 grams of protein for someone of his weight.

How exercise changes how we age

“This is an interesting case study that sheds light on our understanding of exercise adaptation across the life span,” said Scott Trappe, director of the Human Performance Laboratory at Ball State University in Indiana. He has studied many older athletes but was not involved in the new study.

“We are still learning about starting a late-life exercise program,” he added, “but the evidence is pretty clear that the human body maintains the ability to adapt to exercise at any age.”

In fact, Morgan’s fitness and physical power at 93 suggest that “we don’t have to lose” large amounts of muscle and aerobic capacity as we grow older, Jakeman said. Exercise could help us build and maintain a strong, capable body, whatever our age, he said.

Of course, Morgan probably had some genetic advantages, the scientists point out. Rowing prowess seems to run in the family.

And his race performances in recent years have been slower than they were 15, 10 or even five years ago. Exercise won’t erase the effects of aging. But it may slow our bodies’ losses, Morgan’s example seems to tell us. It may flatten the decline.

It also offers other, less-corporeal rewards. “There is a certain pleasure in achieving a world championship,” Morgan told me through his grandson, with almost comic self-effacement.

“I started from nowhere,” he said, “and I suddenly realized there was a lot of pleasure in doing this.”

[sissy-cheri-949-usa]

FEMINIZATION STEP #14 - TREADMILL

Our Feminization continues with Treadmill Training. The key is to build a new habit of WALKING. Treadmills provide a great way to work out enfemme, and help lose weight, and tone our legs & derriere (which is important for crossdressing).

It takes 90 days to build a habit, and that is our first step. We want a treadmill training habit. 30-60 minutes, 4 times a week. We are not trying hard core workouts; just building a healthy habit.

You want to setup a TV in front of the treadmill. Initially you can use a cellphone or tablet, but as we progress, you will need to be hands free. As always, we want to combine Physical and Mental aspects of Feminization.

We want a TV so we can watch either instructional videos, football, movies, etc.. The point is to use the time wisely. Don't just look at it as "working out"; that turns some people off.

If you don't have privacy, you may need to exercise in male clothing (maybe panties underneath). Female Workout Clothes preferred, but each person needs to adjust to their own situation. Headphones if no privacy, etc..

If you do have privacy, try to watch instruction videos (make-up, etc.), or Aerobics Workouts (learn the names of the moves), Women's Gymnastics, etc.; any area of Feminization that appeals to you.

Make sure to use a Fit Bit, Scale, etc. We want to start keeping track of our progress. Any progress is better than none; the key is to start and keep going, at whatever pace you can/want. We want to be able to buy nice feminine clothes, and look good in them. That means we take care of our bodies, but have fun in the process.

As our Feminization Steps progress, we will add to your Treadmill Training; but you need to start.

Your Mental aspect for this Lesson, is to read the article:

Cross-Dressing Cycles Reblog / Comment accordingly.

You need to understand our crossdressing desires wax/wane, come/go in cycles. However, physical fitness is a constant. It doesn't stop. Workout enfemme when you feel like it (or can), and workout in male clothes when that cycle occurs.

All Feminization Steps Here.

[welllivefit]

How Regular Exercise Reduces the Risk of Diabetes

Diabetes is a significant health concern affecting millions globally, but the good news is that regular exercise can play a pivotal role in reducing the risk of developing this chronic condition. Regular physical activity is beneficial not only for weight management and cardiovascular health but also for blood sugar regulation and insulin sensitivity. In this article, we will explore how regular exercise helps reduce the risk of diabetes and provide tips for incorporating exercise into your daily routine.

Understanding Diabetes and Its Risk Factors

Diabetes, particularly type 2 diabetes, occurs when the body becomes resistant to insulin or when the pancreas is unable to produce enough insulin. This leads to elevated blood sugar levels, which can cause serious health complications over time. Risk factors for type 2 diabetes include obesity, a sedentary lifestyle, poor diet, and a family history of diabetes.

The Role of Exercise in Diabetes Prevention

Improves Insulin Sensitivity: Regular exercise helps improve the body’s sensitivity to insulin. When you exercise, your muscles use more glucose, reducing blood sugar levels. Over time, this increased glucose uptake by muscles makes your body more responsive to insulin, thereby reducing the risk of insulin resistance.

Helps with Weight Management: Maintaining a healthy weight is crucial in preventing diabetes. Exercise helps burn calories, build muscle, and reduce body fat. Even modest weight loss can have a significant impact on reducing diabetes risk. For individuals who are overweight or obese, losing 5-10% of body weight can greatly improve insulin sensitivity and lower blood sugar levels.

Regulates Blood Sugar Levels: Physical activity helps regulate blood sugar levels by promoting the uptake of glucose into muscle cells. Both aerobic exercises, such as walking, running, and swimming, and resistance training, such as weightlifting, are effective in managing blood sugar levels. Regular exercise also helps to stabilize blood sugar levels throughout the day, reducing the risk of spikes and crashes.

Reduces Visceral Fat: Visceral fat, the fat stored around internal organs, is strongly linked to insulin resistance and type 2 diabetes. Regular exercise helps reduce visceral fat, improving overall metabolic health and lowering diabetes risk.

Enhances Cardiovascular Health: People with diabetes are at a higher risk of developing cardiovascular diseases. Regular exercise strengthens the heart and improves circulation, reducing the risk of heart disease, stroke, and other cardiovascular complications.

Types of Exercise for Diabetes Prevention

Aerobic Exercise: Activities like brisk walking, running, cycling, swimming, and dancing increase your heart rate and help burn calories. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.

Resistance Training: Strength training exercises, such as weightlifting, bodyweight exercises (e.g., push-ups, squats), and resistance band workouts, help build muscle mass and improve insulin sensitivity. Incorporate resistance training at least two days a week.

Flexibility and Balance Exercises: Activities like yoga and tai chi enhance flexibility and balance, reducing the risk of injuries and improving overall physical fitness. These exercises also promote relaxation and stress management, which are important for diabetes prevention.

Tips for Incorporating Exercise into Your Routine

Start Slow: If you’re new to exercise, start with small, manageable goals. Gradually increase the intensity and duration of your workouts as your fitness level improves.

Find Activities You Enjoy: Choose exercises that you enjoy to make it easier to stick with your routine. Whether it’s dancing, hiking, or playing a sport, enjoyment will keep you motivated.

Make It a Habit: Consistency is key. Schedule regular workout sessions and treat them as non-negotiable appointments.

Stay Active Throughout the Day: Incorporate physical activity into your daily routine by taking the stairs, walking during breaks, or cycling to work.

Monitor Progress: Keep track of your workouts and progress. Celebrate milestones to stay motivated.

Conclusion

Regular exercise is a powerful tool in reducing the risk of diabetes. By improving insulin sensitivity, aiding in weight management, regulating blood sugar levels, reducing visceral fat, and enhancing cardiovascular health, physical activity provides a comprehensive approach to diabetes prevention. Start incorporating regular exercise into your daily routine today to enjoy its numerous health benefits and significantly reduce your risk of developing diabetes.

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