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Your daily protein consumption is essential for the overall functioning and health of your body. If you are looking to improve your body’s performance or appearance, build muscle or lose fat then the amount of protein you consume daily is even more crucial. The question now comes when you want to know how much you should take in terms of your specific goal, your diet, or your needs.

Daily-Recommended Protein Intake
The usual recommendations for protein you should take daily when trying to enhance your health and body tend to fall within the same range. Most of the time, the recommended range for most people is:
Ideal Daily Protein Intake= 0.8-1.5 grams per pound of your body weight
This range is quite broad so here are some daily recommendations for various goals and situations.
  1. a) The recommended daily minimum protein intake for a healthy average sedentary adult not on any workout regimen or lacking any related goals for overall function and health would be 0.5-0.7 grams per pound of their body weight.
  2. b) The recommended daily minimum protein intake for a healthy average adult undertaking some form of regular exercise or trying to improve their body would be 0.8-1 gram per pound of their body weight.
  3. c) The recommended daily minimum protein intake for a healthy average adult female looking to enhance performance, increase strength, lose fat, maintain muscle, become toned, and build muscle would be 1-1.2 grams per pound of their body weight.
  4. d) The recommended daily minimum protein intake for a healthy average adult male looking to enhance performance, increase strength, lose fat, maintain muscle, become toned, and build muscle would be 1-1.5 grams per pound of their body weight.
If in doubt then the standard recommendation of 1 gram per pound of your body weight is an appropriate protein intake for a majority of people.
In order to determine your daily protein intake, you should multiply your weight in pounds by the recommended amount as mentioned above.
In cases of very overweight people, the ideal protein intake will be exaggerated if the current body weight is used to calculate because of the excess amount of fat in the body. In this case, for genuinely obese individuals, the target body weight is what will be used instead. As long as one stays within this ideal range of their daily protein intake then it will produce the best possible results. The typical healthy diet offers sufficient protein for most people but it might be beneficial to increase protein intake from protein supplements and dietary protein if you are exercising for fat loss or to build muscle. If you are looking to lose weight, boosting your dietary protein intake can help to maintain lean muscle mass and lose more fat. This can explain why high-protein low-carb diets are so popular. However, it is also crucial to leave room in your diet for other important nutrients. Ensure you are also eating sufficient minerals, vitamins, fiber, carbohydrates, and fat for your body to remain energized and function optimally.

Protein Source Quality and Digestion Rate
One of the main concerns among people who train regularly is the digestive rate of their protein sources.
Digestion usually begins in the mouth when you break down the food you consume after which the stomach takes over in the process. Gastric acid in the stomach breaks down proteins activating important digestion enzymes i.e. chymotrypsin and pepsin to cleave the protein into smaller polypeptides. The polypeptides are further broken down in the duodenum into dipeptides, isolated amino acids, and tri-peptides that can head to the liver or enter the intestinal cells. in the liver, the amino acids can be directed to various metabolic pathways based on your body’s energy requirements. Not all short peptides and isolated amino acids will be directed towards new muscle protein synthesis (MPS). It will be used for other bodily biological roles. However, eating too much protein in a specific meal will probably result in most of these amino acids undergoing oxidization and being sent to the liver for excretion or gluconeogenesis.

The Role of Protein
Protein’s functions in the body comprise more than repair of muscle tissues. It also involves the regulation of blood clotting, oxygen transport, nutrient transportation, protection from disease, maintaining water balance in the body, digestion, muscle contraction or movement, regulating hormone secretion, as well as hair, and red blood cell growth. Protein is essential for overall bodily health and function.
 
The Type of Protein Taken
Not all protein forms are similar and there are three essential factors to keep in mind in terms of protein consumption to build muscle.
–    Various protein forms have varying amounts of the essential amino acids required by the body
–    Some protein forms are used up by the body better than others are
–    Various protein forms are digested at differing speeds
When defining what makes a protein source higher in quality, we are looking for a protein that optimizes muscle protein synthesis in a specific meal and a protein that is well digested and absorbed.
High-quality protein sources include:
–    Nuts: pistachios, walnuts, cashews, and almonds
–    Dairy: low-fat yogurt, whey protein isolate, milk, and cottage cheese
–    Fish: white fish, salmon, or canned tuna
–    Poultry: free-range eggs, turkey breast, chicken breast, or ground turkey
–    Red meat: sirloin, top round, ground beef, lean steak
If a protein has a higher biological value then more of it is absorbed and used for building new muscle tissue. The muscle protein synthesis is stimulated differentially in proportion to the food’s essential amino acid profile, especially L-leucine, which is the main amino acid responsible for stimulating muscle protein synthesis leading to muscular adaptations. Taking several incomplete protein sources in one meal can still bring about a maximum MPS response as long as you take in the relevant essential amino acids. Mixing different protein sources may actually be more efficient than relying on one constant protein source for your needs. If you find it challenging to get sufficient levels of protein from dietary sources, you can take advantage of protein supplements to attain your numbers. Add some flavored whey powder to your muffins, smoothies, or oatmeal. You can even take a protein bar as a snack; vegetable-based proteins alternatives are available for people who do not take dairy foods. Considering high-protein foods are usually low in fiber, you should also increase fiber intake to ensure your digestive system is functioning properly. Green vegetables like asparagus, kale, and broccoli are high in fiber and can be taken with other protein sources such as chicken or steak.

The Timing of Your Protein Intake
Even though it is good to take protein all through the day in your diet, it is more important to eat protein before a strength training session or afterwards. An adequate amount of protein can help to enhance muscle strength and size when taken before a workout, post-workout, or both. Protein shakes are beneficial for this purpose. You can also plan for protein-rich snacks and meals before your training session and afterwards. There are people who experience stomach upsets if they eat before working out so it is best to experiment and find out what the best approach is for you. In order to maximize muscle recovery, it is also recommended to eat protein before going to bed. Eating slow-digesting proteins such as casein or casein powder, which is found in dairy products, can help to enhance muscle protein synthesis as you sleep. This will help you wake up well recovered from the previous workout and ready to conquer your next one.
Your frequency of protein intake is not important as long as you are hitting your daily-recommended numbers. You will not go catabolic if you do not take protein more frequently; frequent intake of proteins also will not help you with muscle building. If you like eating three large meals daily after several hours then do it. If you also prefer eating smaller meals throughout the day then you can also do that.
The above-mentioned suggestions concerning dietary protein intake to build muscle are a starting point for people who are actively training to build muscle. Various factors such as anabolic steroid use, genetics, age, sex, and body mass will define your specific protein requirements. You can also experiment in order to discover the optimal protein intake suited for your body.
 

 

 

 

 

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Yes, you have a phobia of exercising, and maybe the thought of working out sends shivers down your spine, but hopefully, after reading this, you may just consider changing your mindset about keeping fit. There are five health related components of fitness that define total physical health. They are
  • Cardiovascular endurance
  • Muscular strength
  • Flexibility
  • Muscular endurance
  • Body composition

There is clear evidence that physical activity helps to reduce the risk of developing many chronic diseases such as diabetes, heart disease, cancer, etc. In addition to disease prevention, other benefits of physical activity include stress management, which is good for your heart health and regulating your hormones. You are also more likely to sleep better when your physically active and have increased energy levels as well as positive mood. In a nutshell, physical fitness plays an important role in your overall well-being, but did you know that you can be an avid gym goer but not necessarily be healthy? Let’s explore this concept further.
The term cardiovascular endurance to most of us means the ability to exercise or carry out physically demanding activities over an extended period of time without becoming excessively tired, which is true. It is, after all, mainly your heart’s ability to efficiently supply oxygen-rich blood to your muscles that keeps you going during prolonged periods of physical activity. Getting your heart rate up with at least 30 minutes of moderate-intense physical activities 3 or more times a week will ensure that your major muscle and lungs work at their optimum and ultimately improve your cardiovascular endurance.
Heart disease is the leading cause of death in the United States, no thanks to bad dietary habits and living a sedentary life. The health of your heart is the most important component of fitness that simply can’t be overlooked. Your level of physical fitness has a direct impact on your cardiovascular health, the range of motion as well as muscular strength and endurance levels. Lack of physical activity means that you are significantly decreasing your heart’s ability to provide oxygenated blood to tissues adequately because it has to work twice as hard to do its job. This explains why you feel lethargic or out of breath after doing something as simple as taking the stairs or walking the dog. Time to get off the couch and give your heart a helping hand.
Muscular strength is another key component of fitness that doesn’t simply mean having big muscles. Several things have to work together to determine your muscular strength. The ability of your muscles to endure repeated contractions against resistance or carry out fitness activities such as running, swimming, or cycling for an extended period of time without caving into fatigue is what determines your muscular strength. Living a sedentary life can have a negative impact on your muscles thankfully, there are many ways you can improve your muscular strength and endurance. Exercises such as walking lunges, pushups, sit-ups, or body weight squats do not require any special equipment, you can do them anywhere, even at work (walking lunges or body weight squats) and what’s important is that these workouts can improve both your muscular strength and endurance and overall health.
You can also start by adopting simple habits that you can do every day to challenge yourself such as skipping the elevator and taking the stairs or walking to work or grocery store. If you spend hours behind a desk at work or home, you can invest in a standing desk or stand up and move around more often because not only are you burning calories as you do so, standing up also encourages more physical activity which is good for your muscles and posture too.
Flexibility by definition is the ability of each joint to move freely through range of motion including the mobility of your muscles. Range of motion is the distance and direction your joints can move without restriction. As one of the components of fitness, flexibility is necessary for normal activities that require bending, twisting, reaching, etc, and maintaining good range of motion makes performing normal everyday activities possible and pain-free. It also allows ease of movement and reduces your risk of low back pain including reducing the risk of injury. Good flexibility also promotes good posture, which is why incorporating conditioning exercises such stretching into your fitness routine will improve the range of motion of your joints and muscles. Additionally, exercises such as pilates, yoga or tai chi are all designed to improve your core strength and performing specific moves during such programs will also improve your flexibility and keep you limber.
If you suffer from constant headaches, stress, excessive stress on your joints and you don’t feel like your mind and body are centered, consider taking a yoga class, which can have positive effects on the mind and body. Not only does yoga bring a balance to and centers your mind body and soul, but it also prevents muscle soreness and fatigue caused by a buildup of lactic acid that accumulates in the muscle cells. Performing everyday activities successfully is reliant on many things, flexibility being one of them and maintaining a healthy degree of movement to your ligaments, joints, muscles, and tendons, especially as you age, will make your day-to-day activities such as bending, walking, lifting, etc. that much enjoyable.
As the name suggests, body composition is what our body is composed of, which is mainly stored fat and lean mass. It is what differentiates you from the next person and understanding what your body is actually made of can help you make important changes in your overall lifestyle. It’s not uncommon for people to confuse the terms body composition, BMI measurement, and body fat percentage, which are completely different. Measuring your BMI takes into account your height and weight, body fat percentage is the amount of your weight that’s mostly comprised of fat, whereas, body composition measures the relative proportions of fat and lean mass in the body.
Only two things apply when it comes to determining your body composition, which is fat mass and fat-free mass. The former, also known as stored fat refers to all the fat in your body while the latter, abbreviated as FFM or known as lean mass refers to the weight of your bones, tissues, organs, water, and muscle collectively, which, in essence, is, everything else that isn’t fat. While fats such as essential fats are important and play a vital role in protecting internal organs, storing fuel for energy, regulating important body hormones, and excessive storage of fat such as visceral fat that can be found around organs as well as subcutaneous fat under the skin can be harmful to your health.
A body composition measurement using methods such as underwater weighing, skinfold readings or the pinch test, and bioelectrical impedance is an important component of fitness because it can determine your susceptibility to various health risks such as diabetes, high blood pressure, heart diseases, etc. In this case, having a lower percentage of body fat to a higher percentage of fat-free mass is what is considered a ‘normal’ body composition. Maintaining this ratio may be challenging, but it’s possible.
 
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Each person has his or her own idea of what fitness is supposed to look like. For others, it means having a slim silhouette while for others it means having the perfect hourglass body or big muscles in the right places.
In the past, one’s fitness level was generally defined as their ability to meet the daily physical demands of life and perform daily activities without unnecessary fatigue. However, this definition was rendered insufficient by ever-changing lifestyles and an increase in leisure time. Physical fitness today is deemed as a measure of your body’s capacity to meet an emergency, resist any hypokinetic disease, be healthy, and function effectively in both leisure and work activities.
Physical fitness is made up of two connected concepts:
1)    Specific Fitness- task-oriented and dependent on the capacity to conduct specific elements of occupations or sports
2)    General Fitness- a state of well-being and overall health
In order to measure one’s overall fitness we need to consider the five components of physical fitness and for a typical person, workouts must be tailored to the five primary health-related components. The skill-related physical fitness components such as power, reaction time, coordination, balance, agility, and speed are taken into consideration when judging athletes’ physical fitness. These components can also be categorized into physiological and sports-related components of physical fitness.
 
Health-Related Components of Physical fitness
Physical fitness in relation to physical fitness is defined as an activity performed with the aim of improving well-being and overall health. The goal of these health-related components is rehabilitation from disease or disease prevention while developing an increased functional capacity for day-to-day tasks.
The health-related components of physical fitness are as described below:
1)    Muscle Strength
This is defined as the capacity of one’s muscles to lift weights. Performing strength or weight-training exercises every other day can increase your body’s muscle mass. Muscular strength can be measured by the maximum amount of strength of a muscle during exertion or while lifting. There are three categories of strength:
  • Strength Endurance- the capacity to express strength multiple times
  • Elastic Strength- the capacity to overcome resistance with fast contractions
  • Maximum Strength- the greatest possible strength within one maximum contraction
2)    Muscular Endurance
This is defined as the body’s capacity to conduct repeated exercises without getting fatigued. If someone can do additional repetitions of a specific strength training exercise then you would say he or she has optimum muscular endurance. This is the ability of a group or individual muscles to maintain repeated contractions for a longer period against resistance.
3)    Flexibility
This component of physical fitness checks one’s ability of the body’s joints to move within their full motion range. Your physical fitness level is determined by joint flexibility because if it is good then you could prevent any joint-related injuries. Suppleness, mobility, and flexibility all define the range of your limb movement around the joints. Each movement involves the use of two muscle groups. The antagonistic muscles oppose each movement determining the level of flexibility while the protagonist muscles cause the movement to occur.
4)    Endurance or Cardiovascular Fitness
Cardiovascular fitness helps to identify whether the lungs and heart are working in harmony as well as the body’s capacity to deliver nutrients and oxygen to the tissues while eliminating wastes. Cardiovascular endurance is also known as cardiorespiratory fitness or aerobic fitness. It determines your heart’s capacity to pump oxygen-rich blood for muscle functioning.
5)    Body Fat Composition
This is the fat to muscle ration of your body. More lean mass and less fat signals a fit and healthy body. In order to know what your fitness level is, you need to know your body composition, which relates directly to your general fitness level. Body composition considers your individual body type according to the fat to lean muscle mass ratio, frame size, weight, and height. Lean mass includes vital organs, tissues, bones, and muscles.
 
Skill-Related Physical fitness Components
1)    Speed- This defines one’s capacity to perform motor movements in the shortest period and with high speed. Speed is equal to the distance covered per time unit. Speed is an essential part of any sport also known as speed endurance, power/elastic strength, and maximum speed. it is influenced by an athlete’s technique, strength endurance, special strength, and mobility. Speed is involved in most athletic skills i.e. in basketball, soccer, or sprint running.
2)    Power- This component relates ability to rate of performing a specific task. It is considered a combination of speed and strength and can also be defined as the capacity to exert muscle force quickly.
3)    Coordination- This relates to one’s capacity to use his or her senses in harmony with body parts in order to conduct motor tasks accurately and smoothly.
4)    Balance- This is one’s capacity to control the body or sustain equilibrium while moving or stationary.
5)    Agility- This component relates to one’s capacity to change the entire body’s directions or position in space with accuracy and speed.
6)    Reaction Time- This relates to the time that elapses between muscle stimulation and the start of the reaction to this stimulus.
Physiological Components
1)    Bone Strength or Integrity- This is related to the density of bone mineral and it is connected to habitual physical activity
2)    Morphological Fitness- This Component relates to body composition factors like regional body fat distribution, body fat content, and body circumferences. Measures of morphological fitness are typically connected to components of metabolic fitness. Body composition as mentioned in health-related fitness is deemed a component of morphological fitness.
3)    Metabolic Fitness- This includes sub-components such as blood hormone levels, blood lipid levels, and blood sugar levels.
4)    Physiological Fitness- This component includes non-performance elements of physical fitness relating to biological systems affected by your habitual physical activity level.
Sports-Related Components
They are:
1)    Individual sport
2)    Team Sport
Physical fitness in relation to sport is aimed at maximizing recreational activity, athletic performance, prevention of injury, and enhancing one’s ability to work. It is related directly to sports and games performance.
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As you become older, it may become harder to keep working out and weight gain can become inevitable due to injury, fatigue, or hormone shifts. Your muscles are only as good as how much you use them, which is why strength training for older adults is so important for health. Strength exercises are powerful for preventing various health conditions, improving memory, burning calories, and enhancing bone density.
Reduced Muscle Mass with Age
Muscle mass normally peaks at around age 40 and then starts declining due to sedentary lifestyles and lack of exercise. The body’s ability to deal with physical stress on a daily basis reduces with age. When combined with a higher chance for sedentary behavior and lower energy levels, there is a higher risk of developing muscle atrophy. Regaining muscle mass and bone mineral density is possible even after reaching one’s fifties.
Usually muscle mass reduces with age because we are not doing anything to prevent it and the best way to do this is through strength training. The muscles burn more calories than they do fat, which is why when muscle loss occurs, there is a decline in metabolic rate. This increases your chances of gaining fat. Strength training is a simple yet important solution for this.
Can You Regain Muscle Mass after Age 50?
The answer is yes you can even with 40 minutes of strength training two times a week. Physical activity has been shown to help in preventing sarcopenia in the same way exercise can help to keep osteoporosis at bay. Muscle loss can make one become frail leading to increased fractures or falls. Frailty is usually characterized by cognitive impairment, gait, loss of balance, and nutritional deficiencies. Regular training is significant to promoting healthy bone density, stability, and good health with old age. When trying to build muscle after age 50, the primary focus should be on the diet and nutritional aspects. You should make sure you are taking the right amount of protein for proper muscle development to occur. Less beef is for older adults to promote digestion and heart health but other proteins such as lentils/beans, eggs, pork, poultry, or fish are good options. When it comes to antioxidants, glutamine supplements, fish oil, multivitamins, or blueberries are beneficial for joint and heart health.
Nutrition for Building Muscle Mass After 50
In order to prevent muscle loss after 50, you should be mindful of adequate nutrient intake. Ensure you are getting sufficient vitamin D, calcium, nutrient-dense and anti-inflammatory foods, and protein as well as supporting minerals and vitamins. Protein is beneficial for building and sustaining muscle mass.
Ginger helps to alleviate muscle soreness and pain. Vitamin C protects your body from oxidative stress induced by peppers and is found in green peppers, broccoli, and oranges.
Iron helps to transport oxygen to your muscles and can be found in red meat, beans, and iron-fortified cereals. Vitamin D and calcium help with muscle contraction and they can be found in almonds, milk, cheese, and yogurt.
Seniors usually start eating less as they become older, which can reduce their nutrient intake. You can determine your minimum daily-recommended protein intake by eating half of your weight in grams. The best protein sources for muscle building include poultry, lean meats, fish, eggs, and whey.
Carbohydrate intake is also important when training to build muscle after 50 as carbs help to power your workouts and provide you with energy. You should concentrate on taking complex carbohydrates high in fiber and whole grains. This will leave you feeling more satiated throughout the day and it will improve your overall health.
 
Whether you have been training throughout your life or are a beginner, strength training is very important if you are looking to build muscle after age 50. A strong core and healthy muscles are important in supporting aging joints for pain relief and improving your general quality of life. It also helps to do daily activities and move around thus making it easier to live your life. You will also reduce the risk of developing conditions such as osteoporosis.
Making an Exercise Plan for Muscle Building
If you are over 50 years of age, you need to plan before embarking on your journey to build muscle and increase your body strength. You need to set up a routine before going to a gym so that you will simply get down to business. When you know exactly what you are doing, this will also keep your confidence levels elevated. As you create your exercise plan, you need to concentrate on preserving consistency because a little can go a long way in terms of fitness. You will feel better overall and you will go about your life easier. Develop a plan and go with it in order to maintain your independence and strength as you become older.
You can set up your training schedule based on these three factors.
Amount of Time Dedicated to Lifting
It is strongly advised that you develop a regular routine in which you will be lifting weights at least 2 to 3 days in a week. This is shown as the minimum recommended frequency required to get positive results of lifting after 50. If you add more lifting days to your schedule, this can give you more benefits but you should think about your possible restrictions and your capabilities.
When to Train
There are varying opinions regarding the best time to work out but you should select the best time for your body and your life. Some people find it easier to work out early in the day because they are too tired in the evenings. Some people are more motivated to work out later in the day. Morning and evening exercise each has their benefits but what is important is that you put in the work.
Where to Train
There are various places for you to workout, each with its own benefits.
Training at the gym gives you access to all kinds of equipment you probably do not have at home and you will get to join classes and meet new people at a gym.
Training at home gives you privacy and you are able to work out according to your own schedule and at your own pace.
Exercises to Help You Build Muscle After 50
Elementary lifting movements will be the foundation of your workout routine since you are looking to build muscle.
Free Weights
These include dumbbells and barbells and they force the body to work in a coordinated manner. Various muscle groups work in harmony to develop your functional strength. Training with free weights offers you different modification options, stabilized muscles and a strengthened core, as well as enhanced functional mobility. Always use proper form when using free weights to avoid risking injury.
Weight Machines
These are ideal for focusing on specific muscle groups and are excellent for beginners because they give you direction in the range of motion. They have a reduced risk of injury compared to free weights. Exercise machines allow you to change weights easily; you can lie down or sit while doing the exercise and they offer easy-to-perform movements. When training with exercise machines, consider that they do not stabilize muscles and strengthen your core as much as free weights do.
Bodyweight Strength Training
These exercises involve you working against the resistance provided by your own bodyweight. Some of the benefits of bodyweight training include:
–    You can incorporate them into a cardio training routine
–    You can perform them in a pool to provide a low-impact workout
–    You can alter the exercises to increase the difficulty level
–    You do not need expensive equipment to do them
–    You can do them anywhere
Cardio Training for Building Muscle after 50
Some cardiovascular exercises possess elements of strength training such as climbing stairs, which helps to develop quad strength. Advantages of undertaking cardio regularly include improved mood, heart health, and muscle strength.
Common Mistakes to Avoid When Training to Build Muscle After 50
Improper Form
Make sure all your movements are fluid and lift your weights in a controlled and slow motion. Never lock the joint when lifting weights and try going with a personal trainer to get the proper form right from the start.
Starting Out Too Heavy
Ensure you develop muscular endurance and balance to give your body time to adapt to heavier loads. When starting out, concentrate on developing perfect form and core strength by lifting lighter weights for higher repetitions.
Always Warm Up
Make sure you prepare your muscles for the exercises to be performed by doing a lightweight or bodyweight warm-up before getting into the lifting. This helps to prepare the neuromuscular system.
Advantages of Building Muscle After 50
–    Reduced risk of falling and improved balance
–    Better functional mobility resulting from lifting weights will enhance walking speed making life easier
–    Strength training simulates metabolism leaving the body prepared to burn food and fat
–    Improved well-being and health is another benefit of strength training not to mention it can enhance your sleep quality
–    Reduced risk of disease
–    Improved functional mobility and balance makes you more independent and you will not have to rely on family members or friends too much.
 
 
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More women are discovering how important it is to build lean muscle to their bodies for a leaner frame, to promote effective day-to-day functioning, and to prevent injuries or disease in the future. In order to gain lean muscle, you need to put in serious work with the help of a great workout regimen that you will follow strictly. Given the amount of misinformation out there in the name of diets and exercises promising easy and quick results, you need to make sure you have the right information when going about it for the best results.
Training for Lean Muscle
Most women direct their training sessions towards weight loss. This might seem like a good idea, but it is actually ineffective. Science shows that people who work out with the aim of losing weight are less successful as they end up consuming more calories post-workout. People tend to reward themselves for physical activities performed for weight loss. People who work out to build lean muscle do not compensate by consuming more calories. The advantage of strength training exercises for lean muscle can influence your metabolism resulting in a fat burning post workout. This can stimulate hormones that help you restrict your appetite and burn fat.
Avoid Cutting Calories
Cutting calories will not help you gain lean muscle. Reducing your calories drastically slows down your metabolism to sustain fuel sources leading to fewer calories burned. You should never go below your body’s resting metabolic rate (RMR) especially if you are training. The specific number of calories your body requires depends on the kind of training you are undertaking, physical activity, diet, genetics, and body composition.
Do Not Shy Away From Dietary Fat
Low-fat diets can pose a problem for women because avoiding dietary fat increases their tendency to take more carbohydrates. This results in blood sugar level fluctuations reducing your fat burning capacity and increasing insulin. Adequate fat can bring about hormone imbalances as the body uses cholesterol from the fat for hormone manufacture.
Dietary fat sources offer essential nutrients that the body can absorb readily preventing overeating. You should healthy fats in your diet such as omega-3s and monounsaturated fat sources.
Eat More Vegetables and Fruits
Packaged low-fat foods, cereals, and bread contain carbohydrates that will increase your blood sugar and insulin levels. This sugar will be stored as fat as you eat more of these foods. The body becomes more resistant to insulin and stores more fat. Whole, healthy carbs slowly increase your blood sugar while providing essential nutrients that can increase the body’s insulin sensitivity. Fiber slows down digestion leaving you satiated for longer. Also, be mindful of portion sizes when it comes to your diet.
Establish a Meal Frequency
When trying to gain lean muscle, setting an eating frequency within a specific period can be beneficial. It can be useful to eat all your food within 10-12 hours instead of any time you feel hungry within 24 hours. Limiting yourself to a smaller window can enhance metabolic health. This forces the body to burn fat even when you are not eating. Whatever you eat within the 12 hours should include healthy fat, low-carb vegetables, and protein for the best results.
Increase Your Metabolic Flexibility
Metabolic flexibility means the body can burn carbohydrates and fats as energy sources. This is beneficial in reducing fat and sustaining energy levels. When the body is not in this state, it will be difficult to burn fat because you will need to enhance energy levels by consuming carbohydrates every few hours. Failure to do so will result in a blood sugar dip making you feel tired and cranky. Fueling the body with carbohydrates increases insulin levels making it harder to gain lean muscle. You will need to establish a balance between the energy sources by improving metabolic flexibility. You can do this by reducing the number of calories you get from carbs (healthy complex carbs) in favor of calories from fats and protein. You can also ramp up your exercise to increase fat burning in favor of your metabolism.
Boost Your Estrogen Metabolism
Estrogen can be helpful for female body health and composition when balanced with other androgens and hormones. However, too much of it can result in fat storage so you need to be mindful of estrogen sources such as chemical estrogen in plastics or poor estrogen metabolism. Poor estrogen metabolism can be a result of lack of muscle mass, lack of exercise, and a poor diet. To enhance estrogen metabolism you need to reduce exposure to toxic estrogen by eliminating plastics. Ensure you weight train to improve body composition and get plenty of exercise. Altering your diet by eating more antioxidant-rich veggies and fruits as well as more protein is also beneficial.
Train Multi-Joint Lifts
Women are usually distracted at the gym by small movements targeting specific areas and isolation exercises. Such exercises do not enhance metabolism and do not do much for after-burn in comparison to whole body exercises. Moves such as pull-ups, deadlifts, and squats will make you more agile and stronger. They will also tighten the core muscles while helping to build lower-back strength. Including back extensions, rows, or presses will increase variety and boost strength in specific areas. You are better off gauging your training sessions around these multi-joint lift exercises. If you are looking to further increase these results, you should think about putting in additional resistance to all your movements. A weighted vest is a great example of a way to increase weight without interfering with your movements. This vest will make the body to work harder without changing up the routine.
Perform Intermittent Exercises
Intermittent exercises such as modified strongman training/sled training or sprints are a great way for females to gain lean muscle. These exercises burn calories while you do them and they stimulate post-workout fat burning increasing the calories you burn even 24 hours after your training session. Intermittent exercises also encourage protein synthesis to help you maintain a steady metabolic rate and improve your lean muscle mass while you lose fat. These movements also help to release the main fat burning hormones, which mobilize body fat for burning and contribute to after burn by enhancing your energy expenditure post workout. If you are overweight, performing intermittent exercises can even lead to greater fat loss.
 
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Wouldn’t it be fantastic to simply pop a pill that can effectively melt fat like butter and build muscle? Well, consider the following supplements that will do just that and much more;
Conjugated Linoleic Acid (CLA)
Conjugated Linoleic Acid or better known as CLA has continued to gain popularity among gym enthusiasts as well as individuals who are looking to burn fat, preserve muscle tissue and build muscle. Conjugated linoleic acid belongs to the omega family of fatty acids and can also be found predominantly in animal-based food products such as meat and dairy. Taking CLA supplements regularly has been shown to boost weight loss, decrease body fat, and effectively increase muscle to fat ratio to enhance the growth of lean muscle mass. CLA supplementation has also been found to be beneficial in reducing the risk of atherosclerosis and cardiovascular disease, including helping in the reduction of blood pressure, insulin sensitivity, and blood glucose levels. It’s a definite thumbs-up for Conjugated Linoleic Acid as it ticks all the boxes for being one of the best supplements that can build muscle, burn fat, and even prevent various weight-related diseases. The dosage to take is 2 grams of CLA with breakfast, lunch, and dinner.
Branched Chain Amino Acids (BCAAs)
There are three Branched Chain Amino Acids namely leucine, Isoleucine and Valine. As far as weight loss, fat loss and muscle building are concerned, BCAAs are the preferred supplements, thanks to the essential amino acids in muscle protein that is not only crucial for repairing damaged muscle tissue, but also for keeping muscular energy levels up, maintaining muscle mass and boosting metabolism for fast weight and fat loss. Of the BCAAs, none is more important than leucine as far as fat loss and building muscle are concerned. Leucine has shown the most promise when used as a supplement to build muscle because it increases energy and protein production, which consequently leads to muscle mass. While it has also been shown to increase blood insulin levels, which boosts the intake of glucose in the muscles, which is good for bodybuilding, however, people with diabetes should stay away from leucine supplements because they may cause diabetic shock.
Individuals who take BCCA supplements do not experience muscle fatigue, soreness or muscle wasting because the essential amino acids help protein synthesis and prevent protein degradation. BCAAs supplements are very effective for weight loss and most importantly maintaining muscle mass while burning fat and should be used between 30-40 minutes pre-workout and during your workout
Carnitine
Carnitine is an amino acid that’s present in nearly all cells of the body, but mainly formed in the liver and kidneys then stored primarily in muscles. It has been a very popular fat burning supplement for a long time, and both bodybuilders and athletes take it to improve their exercise and physical performance during bulking periods. Also known as L-carnitine, this supplement has been shown to lower levels of lactic acid build-up in the muscles that occur following a strenuous workout session or happens during extreme exertion, which consequently leads to delayed-onset muscle soreness characterized by severe muscle tenderness as well as loss of strength and range of motion. This is good news for individuals whose main goal is to build muscle and burn fat because reduced levels of lactic acid level means that they can exercise longer without tiring and burn more fat while preserving muscle mass. Carnitine supplements also reduce muscle damage from strenuous exercise and boost recovery and the best thing is, studies show that those taking carnitine supplements can eat fast-digesting carbs without gaining weight.
In addition to improving exercise or physical performance, building muscle and being one of the best fat burner supplement in the market today, several studies have also observed the benefits of supplementing with carnitine in the management cardiovascular disease. Including improving age-related cognitive impairment, improving mood and quality of sleep, boosting sperm concentration, as well as lowering glucose levels in diabetics. There are good reasons to take carnitine supplements not only as an excellent aid for weight loss and improving exercise performance but also for enhancing a sense of well-being.
Creatine
Creatine is a supplement worth mentioning, and although it’s not used for weight loss purpose, individuals who want to build lean muscle mass should most-definitely try creatine. There is plenty of scientific support to back the benefits of creatine as one of the most effective supplements that deliver on its promises in terms of increased muscle gains, improved strength and performance, enhanced recovery and brain function. When used correctly as part of a workout program, creatine supplements have been shown to enhance the body’s performance for even greater muscle gains.
It also enhances recovery of muscle cell damage that often occurs during sessions of athletic endurance training, whereby just 20 grams of creatine per day can induce post-exercise muscle regeneration. Loss of muscle mass is every bodybuilder’s nightmare and while anabolic hormones such as testosterone and growth hormones decline as we age, supplementing with creatine has been shown to reduce the degenerative effects of age-related muscle loss also known as Sarcopenia to a large degree. Overall, creatine is an excellent supplement for anyone who wants to build muscle and improve their performance during high-intensity exercises. It’s also an impressive supplement because it not only benefits bodybuilders and strength athletes, but it is also good for those suffering from neurodegenerative disease and ideal for vegetarians and the elderly as well.
L-Glutamine
Glutamine has many incredible health benefits that can’t be ignored. From boosting gastrointestinal health to stalling age-related brain deterioration, as well as treating ulcers and leaky gut syndrome. But since we are talking about supplements that build muscle and burn fat, glutamine is deserving of this praise hands down. Research shows that while our bodies produce the glutamine amino acid naturally supplementing with it can tip the scales in your favor and help you lose significant weight. Clinical trials carried out on overweight, and obese women show that those who use the supplement either as a capsule or in powder form show a marked improvement in both their body composition as well as their gut bacteria. Glutamine is one of many amino acids that our body uses for protein synthesis, which is a process that is important for metabolic regulation, building lean, and aiding weight loss. Since glutamine is one of the twenty naturally occurring amino acids in dietary protein, it’s considered safe to use with little to no side effects. Therefore, consuming even more glutamine and making it part of your dietary addition, by taking up to 50 to 60 grams per day will help your body synthesize muscle tissues, which is beneficial when you are trying to build lean mass and burn fat.
In addition to glutamine’s ability to build muscle mass, increase athletic performance, boost metabolism, and improve muscle recovery after an intense workout, research shows that taking this supplement can also prevent muscle wasting. Glutamine supplementation also leads to a rise in resting metabolic rate and improves the after-burn effect, which is vital for burning fat, inducing weight loss and building lean muscle mass. High levels of ammonia in the body are known to suppress immune function, which can ultimately have a negative effect on your resistance training. Taking glutamine supplements can help detoxify the body from a build-up of ammonia to improve athletic performance and recovery from exercise.
Green Tea
Thanks to its active polyphenol compound known as epigallocatechin gallate (EGCG), green tea’s powerful fat-burning effects are not to be taken lightly. Green tea contains a combination of ingredients such as a flavonoid called catechin and caffeine, both of which are known for their weight loss properties and their ability to speed up metabolism. They work by regulating the hormones that enhance thermogenesis to break down excess fat and increase the amount of energy the body uses. Green tea supplements are rich in nutrients and antioxidants that enhance muscle recovery following intense workouts, and better muscle recovery is a precursor for enhanced muscle growth because it helps individuals train harder without being slowed down by muscle pain.
Forskolin
Forskolin is an herbal supplement that has been shown to offer potential health benefits, but it is widely recognized for its ability to promote weight loss. Forskolin supplements are used in the management of obesity in overweight individuals to help them burn fat and increase testosterone levels in men.
Caffeine
Caffeine is one of the ingredients that can be readily found in any effective fat-burner supplement and for a good reason. It is known to enhance fat loss and increases metabolism thanks to several biologically active compounds present in coffee beans, which can affect metabolism and help you burn fat and build muscle. Not only does caffeine boost your metabolic rate, by stimulating thermogenesis to burn fat, but its one main active compounds known as chlorogenic acid is capable of slowing down the absorption of carbohydrates and breaking down fat. While it’s not a meal replacement, but because it stimulates thermogenesis, caffeine can also reduce appetite and help you maintain a healthy weight.
In conclusion: Whether you want to boost your overall performance, build muscle, burn fat or improve your general wellbeing through supplementation, it’s important to consult with your doctor first because mixing certain medications with supplements may cause adverse side effects. Also, owing to the surge of popularity in supplements, it’s equally important to be a discerning buyer by doing your due diligence. Before purchasing or taking new supplements, ensure that the products are highly regulated and standardized.
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Even though we don’t necessarily say it out loud, we all want to be our best, lead healthy lifestyles, eat healthy foods, and even have a regular workout regimen that will keep us looking and feeling our best. While some of us go to certain extremes to achieve all the above things, most of us, well not so much, especially when left to our own devices. How we look from the inside may not necessarily reflect itself from the outside because you might eat right and have a workout plan in place that you stick to religiously but you never quite get the results you want. What are we talking about? Achieving a healthy weight loss.
Aside from the negative effects of eating unhealthy foods, there are other factors that contribute to weight gain, metabolic diseases and ultimately, obesity. For instance, you may be genetically predisposed to weight gain, which, no thanks to heavily processed foods designed to promote overindulgence, only leads to food addictions. Engineered junks foods also promote insulin resistance in many overweight individuals and studies show that an elevation in insulin levels causing energy to get stored in fat cells, therefore, causing weight gain.
Certain pharmaceutical drugs such as diabetes medication and antipsychotics have also been known to reduce the body’s metabolic rate because these medicines alter the function of your body and brain to increase an individual’s appetite and lead to weight gain. You may also have a leptin resistance, which is believed to play a role in weight gain and reduced leptin levels are considered to be a leading factor in the development of obesity.
You can see that achieving a healthy weight loss encompasses so much more than simply nourishing our bodies with good food; there are other powers at play including our physical make-up that greatly influence our body’s metabolic processes. Our emotions, for instance, can influence our relationship with food also when our endocrine system is out of balance can affect our hormones, and this alone can hinder weight loss.
Understanding the reason behind your weight gain can aid you in carving out a clearer path to help you achieve your goals of health and fitness. Adopting a healthy training routine is a good place to start because a good workout will have an impact on your metabolism, your fat burning capacity, your hormones, and ultimately help in toning your physique. You also need to understand the benefits of macronutrients, which comprise of proteins, carbs and fat as well as the importance of micronutrients such as minerals, vitamins, and phytonutrients. These nutrients not only affect all the other functions in our body, but they are also responsible for aiding the body’s metabolic functions and processes. Enter: the role of high protein intake for weight loss.
Protein plays a very important role in the body. You will never miss some source of protein in a bodybuilder’s or dieters bag in the form of a high protein bar, protein shake, or protein supplements and for very good reasons. Protein is a macronutrient, and because the body does not store proteins, it needs fairly large amounts of it to build and repair tissues, including making enzymes, hormones, neurotransmitters, and other body chemicals that serve important bodily functions. Being the most important and the main building block of bones, muscles, cartilage, skin, and blood, it’s important to get a modest amount of this vital macronutrient from various sources of protein.
You are off to a good start you are getting your sources of protein from eating foods such as meat, fish, dairy, and eggs, every day. An insufficient intake of protein, specifically for an avid gym enthusiast, deprives the body of important amino acids it needs every day to build and repair muscle, and consequently muscle growth becomes impaired. So, no muscle toning is going to be taking place any time soon. However, if muscle hypertrophy or ‘bulking up’ in layman’s terms, is your main goal, you will require a high protein intake. In this case, you need to consume up to 1.5 to 2 grams of protein per pound bodyweight, which is between 300 to 400 grams of protein per day. Now, this amount may seem enormous to eat each day, but, you can eat between 7 to 8 small meals that are high in protein depending on your activity levels throughout the day.
Regular exercising, especially weight lifting increases your body’s demand for adequate protein intake and when you eat foods that are high in protein the body breaks the protein molecules in the food down into amino acids and then uses them to build its protein reservoirs. This is not to mean that you only need to consume foods that are high-protein alone to help you build muscle, you also need a healthy source of carbs and fat. Not only is a low-carb diet useful for decreasing insulin levels and glycogen stores, ask any nutrition guru and he or she will gladly tell you that such a diet is extremely effective when it comes to burning body fat. Sources of fats such as omega-3 and monounsaturated fats are equally beneficial because they lower bad cholesterol and blood pressure, including keeping hormone levels in check and regulating blood-glucose levels and insulin response.
Now, let’s talk proteins shakes, they are, after all, the movers and shakers of the bodybuilding world. If you are having trouble building muscle, even while on a high-protein, healthy carbs and fat diet, you may want to consider supplementing with the following protein powder that can help you reach your weight loss and muscle toning goals.
Whey Protein Shake
Whey protein powder has been shown to have incredible health benefits thanks to its wide range of easily absorbable essential amino acids that are not only beneficial in helping you lose weight significantly, but they also play an important role in increasing muscle gain and strength. Since Whey protein powder is made from milk, it may not be ideal for those who are lactose intolerant. However, if you’re not, taking a Whey protein concentrate shake (70-80% protein) every day can help you add up to 25 – 50 grams of your daily recommended protein intake in your diet and consequently help you lose weight. One of the most important essential amino acids in Whey protein is known as Branched Chain Amino Acids (BCAAs) such as leucine and cysteine, both which are beneficial growth hormones that promote growth, recovery, and maintenance of muscle tissue as well as long-term weight loss.
Hemp Protein Shake
If you’re not too big on animal-based sources of protein, then hemp powder is your definite go-to protein supplement. Hemp is a protein powerhouse boasting of 20 amino acids, nine essential amino acids, omega fatty acids and dietary fiber that you can’t find in other protein powders. Some of the benefits of taking hemp protein powder shake include increasing your overall protein intake, consequently, boosting your metabolism and fat-burning process to help you lose weight. Being an excellent source of dietary fiber, consuming hemp protein powder also cleanses your colon and a clean colon means that your glucose levels are steady, which reduces your sugar cravings and keeps your immune function healthy.
Creatine
While our bodies produce creatine molecule naturally to provide energy for your muscles and other tissues, taking it as a dietary supplement has been shown to increase our body’s muscle creatine content by up to 40%. This, in turn, promotes muscle gain and most importantly, creatine improves muscle strength to allow you to perform better during exercise. The goal of supplementing with creatine is to saturate your muscle creatine stores. You should, therefore, combine creatine and Whey protein powder as a post workout meal supplement to boost muscle recovery and growth, which also helps in replenishing energy stores in your muscle and boosting creatine absorption.
Casein Protein Powder Shake
Casein makes an ideal protein supplement because it has the ability to sustain long periods of an anabolic environment for muscle growth. This is good news for individuals, especially women, who want a little boost in muscle retention because casein is digested slowly, which, makes it a great protein shake to drink before bedtime in order to feed the muscles. Therefore, if your ultimate goal is to increase muscle growth and strength, supplementing with casein protein shake and combining it with resistance training will do the job. Casein also provides other benefits for your health such as reducing high blood pressure and triglyceride levels. Thanks to its antioxidant effects, supplementing with casein can also help in fighting the buildup of harmful free radicals.
There are hundreds of different brands of protein powders on the market today. What can make the process as painless as possible when choosing the best protein powder for weight loss and toning, is to look for a protein powder that is low in sugar, high in fiber and most importantly, one that provides adequate protein.
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You may have decided to walk the path of weight loss in order to begin the fat burning process, but you are not sure of how much work you need to put in. You may not be sure whether a daily walk is sufficient to help you through the process or whether you should dive right in with interval training. Embarking on working out can be a confusing affair, especially with all the transformations, training programs, and regimens available. This will cover heart rate training for fat burning and weight loss in order to make sure you have the right information before going about your fitness journey.
Fat Burning and Heart rate
The body is always burning fat for use as an energy source even when you are sitting down reading a book you are using fat as a power source. This happens every minute and every hour so why is it that normal weight loss seems almost impossible this way?
The issue is that when you are at rest, your body is not burning enough to make a significant difference no matter how much of this energy comes from fat. For your body to burn enough amounts to make a difference, then you will need to burn off more energy daily than you put in, also known as a calorie deficit or negative energy balance. It is well known that if you are more active, your body will burn more calories because your body will use up more energy than it would have at rest. This is beneficial in helping to get to your energy deficit. If you are looking to improve your body composition and lose weight, then it is recommended you exercise for roughly 200-300 minutes with the aim of burning roughly 2000 kcal weekly. This is equivalent to exercising or being physically active daily for a minimum of 30 minutes. It is safe to say that if you are looking to burn fat or lose weight then you should be more active and combine this with a controlled diet for the best results. Once you begin hitting a negative energy balance daily, then you will start seeing some progress.
However, does this mean you will need to work extra hard to burn as much energy as you can or do you need to aim for a specific point? To answer this you need to look into fat burning.
The Science of Fat Burning
Most people think that if they work harder, they will burn more amounts of fat but this is far from it. Actually, fat burning occurs at a significantly lower intensity than you would expect meaning that you could be working extra hard at the gym but missing the chance lose fat.
It is quite easy to find the best heart rate where the body starts burning fat during your training session.
Finding the Fat Burning Zone
The fat burning zone is the ideal heart rate zone at which an individual burns the most fat calories. If you remain below this zone then you will not be optimizing the fat burn during your workout. If you go beyond the fat-burning zone, this results in burning of the food in your stomach without necessarily burning any body fat. It is surprising how low the intensity level for this fat burning zone is; your goal should be to workout at this low intensity for slightly longer. You can calculate your fat burning-zone using these three ways.
–    Determining your maximum heart rate (220- your age) and then finding out your fat burning range (60% to 70% of max. heart rate)
–    Using a fitness app e.g. RunKeeper, MapMyFitness, or Wahoo Fitness to determine your five heart rate zones
–    Conducting a home test or field test using the Wahoo Fitness app to help identify one’s Burn and Burst Zones
Burning Fat and Not Just Calories
You may start seeing that the harder you work out, the higher the number of calories you burn. This may make it easier to assume that increasing your workout intensity can make you lose more weight. Unfortunately, not all calories are similar more so pertaining to weight loss. When you get your heart rate closer to the maximum heart rate, this may translate into the increased burning of calories without necessarily burning any fat. Truthfully, when you get to a higher intensity level, chances are your body is burning off the short-term carb and sugar stores taken during your last meal explaining your intense hunger following a heavy workout. If you want to target long-term fat stores in the body, you should aim for low-intensity activities that maintain heart rate in your fat-burning zone for longer.
Selecting the Right Workout
Opting for a workout and intensity level to help you get to your fat burning zone depends on your fitness level. For example, if you are a frequent runner then you will need to ramp up your speeds in order to reach your fat burning zone compared to someone who is just starting out with running.
High Intensity vs. Fat Burning
You can burn fat at moderate and high-intensity during your workout but you simply need to determine your best option. If you are a beginner looking to burn fat then your goal should be a heart rate of 65 to 80% Max heart rate when working out. Starting out slow, and increasing the intensity gradually over time allows your body to adapt slowly. Interval training may be beneficial but if you exercise at a high intensity without a fitness foundation, it can be potentially unsafe and unhealthy. Once the muscles, lungs, and heart adapt to working between 60 and 80% then you can go for interval training to push your fat loss even further.
If you are at an advanced level and looking to burn fat, then you should look at fat burning on a broader spectrum as opposed to an off-switch lying around the 80% maximum heart rate mark. The fact that you are working hard does not mean you will not experience fat burning. In fact, the increased workload and overall calorie burn could translate into an improved body composition as well.
 
 
 
 
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Benefits of Mobility Exercises
The ability of our body to move about freely is largely influenced by our physical health because as we age our muscle-skeleton and nervous system development affect not only our movement but also our body proportions, our posture, as well as body mass. Do you sometimes wish your body was as limber as that of a newborn and have all your extremities able to bend at will and most importantly bend and not cause pain? There are people who are incredibly flexible, what in layman’s language we like to call “double jointed” or hypermobile in medical terms. It’s a condition where the connective tissue has too much elasticity, and the joints flex further than the normal range of movement.
While having such joint mobility is great, especially with certain physical activities like yoga, gymnastics or dancing, some people who are double jointed often experience severe joint and muscle pain, they suffer extreme fatigue, their risks of prolapses and hernias are pretty high, and they have loose skin that’s prone to bruising. So, what’s the fun in that? Those of us who are, unfortunately, less limber can benefit from performing a few mobility exercises regularly, if not for a toned body, maybe for the following benefits:
Reduces Stiffness
There’s way too much tension in the world, and it shows in our gait, we feel it on our shoulders, on the neck, back, and joints. A simple face, jaw and neck mobility exercise can relieve residual tension from these areas, especially after having a day from hell.
Improves Flexibility
Mobility exercises such as the bear crawl or the thoracic spine stretch use techniques that are designed to encourage movement and stabilization of the spine, upper back, hips, and shoulders. Having a limited range of motion in these areas can make everyday life very challenging and ensuring that they remain flexible can minimize the potential risks of injury.
Increase Range of Motion
Mobility exercises support functional movement and if you are all in knots and have a limited range of motion, movements such as bending, reaching, stretching, etc. become challenged. Increasing a full range of motion in all your joints is important if you want to improve proper blood circulation as well as muscle strength. The ROM will also help you maintain flexibility, reduce stiffness and joint pain, and help you enhance physical performance.
Decreases Risks of Injury
It is important to maintain a limber body, especially as we age because we become more susceptible to falls, which can lead to loss of mobility and independence. Not only do mobility exercises increase blood flow to the muscles, but they also improve overall circulation to the body so as to relieve both joint and muscle stiffness for better mobility. The thoracic spine mobility exercise is particularly helpful, especially when it comes to relieving joint pain and increasing flexibility because it increases blood flow to the spine and provides proper alignment of the head, neck, shoulders, and torso.
Decreases Joint Pain and Soreness
Joint pain and soreness can sometimes be debilitating enough to have a devastating impact on an individual’s quality of life. Such pain can be as a result of an underactive thyroid gland, gout, rheumatoid arthritis, osteoarthritis, sports injury, the list is endless. While there are medications you can take for such ailments, performing mobility exercises is perhaps the easiest way to manage and sometimes alleviate joint pain. People who experience joint pain, inflammation, stiffness, and fatigue, but exercise regularly have improved daily function, they notice a decreased depression and fatigue, including less severity of pain in their joints that enable them to get proper sleep.
Restrictions in the connective tissue, the tendons, muscles, and ligaments can significantly inhibit ankles, knees, hips, elbows, and spine movement. Performing mobility exercises such as neck and ankle rolls, hip circles, knee to chest stretches will not only improve flexibility in the affected joints, but such exercises will also strengthen the joints, protect them from possible injury, alleviate pain and improve range of motion.
Aids Good Posture
Poor posture can be as a result of genetics, injury, diseases, stress, daily habits such as sitting or standing while hunched over, including the choice of footwear. While things such as distressing and avoiding habits that take your body out of alignment such sitting up properly can help in avoiding bad posture, performing mobility exercises regularly can go a long way in improving your stance. Again, thoracic mobility exercises, as well as shoulder, pelvis, hip, core, feet and ankle exercises will loosen tight muscles, strengthen your core, mobilize your back, improve range of movement, and ultimately, improve your overall posture. These exercises take little time to perform, they require no equipment and can benefit individuals whose job limits movement and are continuously hunched over a desk 24/7.[/vc_column_text][/vc_column][/vc_row]
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