Tag Archive | fitness

10 Exercise Habits that Age You

Exercise’s anti-gravity effect on your body provides more than enough incentive to hit the gym (hello, perky posterior!). But it only works if you do it correctly-too much of one thing and not enough of another can actually add years to your body.

We talked to the pros to single out the most common exercise habits that age you, and what to do instead.

Mistake: You never take a break 

If you’re tired all the time and feel achy and sore, you may not be allowing your body enough time to heal between workouts, which can age you, says John Higgins, MD, associate professor of medicine at The University of Texas Health Science Center at Houston and director of exercise physiology at Memorial Hermann-Texas Medical Center.

“In your teens and 20s, it took approximately 18 hours to repair muscle fibers affected by a workout, but this increases to 36 hours in your 40s or older,” he says. Using those same muscles before they’re completely recovered can trigger inflammation. “Workouts become more difficult, your immune system may not function as efficiently, and you may have trouble sleeping,” says Dr. Higgins.

The fix: Take enough time between workouts, and allow at least one whole day for rest per week where you do nothing more than stretching or light yoga (these gentle yoga poses are a great place to start!).

Mistake: You focus only on high-intensity

It’s easy to understand why you’d be drawn to high intensity interval training (HIIT): It burns tons of calories in less time, and the burn continues even after you’ve finished exercising. But if that’s all you do, you’re putting yourself at a higher risk of injuries and wear and tear on your body, says Dr. Higgins.

In fact, the popularity of these high-intensity workouts has led to an increase in rhabdomyolysis, a breakdown of muscle fibers so severe it can result in kidney damage and even death. “Though still rare, rhabdo can affect other body organs as well, especially if you allow yourself to become dehydrated,” says Dr. Higgins.

The fix: Allow yourself a minimum of 48 hours of recovery time after a HIIT workout or after intense programs like CrossFit.

Mistake: You only do cardio
If your workout consists of hours of cardio and no weight training, you’re setting yourself up for a less-than-firm body. Muscle burns calories even when you’re resting, so less muscle means fewer calories burned throughout the day, not to mention a lack of muscle tone. And as you age, your muscles become a use-it or lose-it situation: “We start losing muscle at the rate of approximately a half pound a year after the age of 25–or five pounds a decade–without regular strength training,” says Jessica Matthews, MS, an exercise physiologist with the American Council on Exercise. 


The fix: Include strength training in your workout program at least two to three days per week to maintain and build lean body mass and decrease body fat percentage. (No need to make friends with the meatheads–these 25 toning movesfor women are designed just for you.)

                               Mistake: You neglect your posture

Few things make you look older than a hunched posture. Worse, the shape of a person’s spinal column may predict her risk of requiring assistance in old age, according to a recent Japanese study published in the Journals of Gerontology. “Everything in life pulls us forward, from sitting and leaning in, to all the new technologies that require us to bend forward to text and type,” says Tom Holland, MS, CSCS, exercise physiologist and author of Beat the Gym.


The fix: Reverse this trend by including pulling and reverse movements in your workout such as seated rows, suggests Holland. Yoga poses such as the Cobra, Mountain Pose, and Tree Pose also help improve posture if incorporated into your workout once or twice weekly.


Mistake: You don’t know your pelvic floor is part of your core

In your quest for a flatter belly, you probably focus on your obliques (the muscles responsible for rotation) and your rectus abdominis (the muscles responsible for the “six pack” effect). But you should also be focusing on your pelvic floor, says Guy Andrews, MA, CSCS, executive director of Exercise ETC, Inc., a provider of fitness education programs in Florida. Neglect your pelvic floor muscles, and you can end up with that soft, round belly many women develop after middle age, as well as urinary incontinence, says Andrews.

The fix: Performing Kegels to activate the pelvic floor is an important part of strengthening your entire core (check out these simple step-by-step Kegel instructions!). Aim for three sets of 10 repetitions, three times a day.


Mistake: You go from zero to 60

If you’re late for class and start lifting and hoisting weights without easing into it, you can wreak havoc on your system, says Dr. Higgins. “The physiological and chemical changes that normally happen with exercise can be more pronounced when you jump into an aggressive routine.” A release of inflammatory chemicals occurs, including thyroid hormones and cytokines (inflammatory proteins), which impact the immune system and make it more difficult to recover, says Dr. Higgins.

The fix: Ease into a routine for five to 10 minutes of easy lifting or moderate cardio before going all out. If 10 minutes is all you have, try one of these 10-minute toners created by Prevention fitness expert Chris Freytag.

Mistake: You only use machines

If you hop on machines for your entire resistance training program, you should add a dumbbell move or two for a greater anti-aging impact, says Holland. “It comes down to functionality and strength for everyday life activities.” Machines lock you into place and stabilize your body, which is fine for beginners, but it doesn’t require working in all planes of motion or using stabilizing core muscles, says Holland. “Free weights enable you to be as strong and fit as you can be and strengthen you optimally.” In addition, free weight require balance, an ability that diminishes with age.

The fix: Alternate free weights one day and then machines the next time you work that same body part. For example, on a machine day, use the chest fly machine, but then swap in dumbbell chest presses at next workout. Or, when working your back, use the seated row machine one day and dumbbell rows the next time.

Mistake: You don’t include power moves

Professional athletes aren’t the only ones who need power. Defined as the ability to exert force in a short amount of time, we use power to get out of the way of a swinging door, dodge a hole in the sidewalk, and to make it across the street before the light turns red, says Holland. “Problem is, we do fewer of these activities as we age, which results in a loss of fast-twitch muscle fibers over time. We lose the ability to react quickly.”

The fix: Simply adding a power move to your regular workout helps: Perform a squat by lowering normally and then quickly standing up and rising up onto your toes; or lower yourself into a lunge at a moderate tempo and explosively return to your starting position.


Mistake: You stick with low-impact workouts

Biking, the elliptical, and low-impact aerobic classes are great cardio workouts, but they don’t do much for your bone density. To stave off osteoporosis, you’ll need some impact, says Andrews. “Impact is an integral part in maintaining bone health: The impact travels up the leg and is absorbed at the hip, thus helping prevent hip fracture after menopause.” In fact, a recent study published in the journal Medicine and Science in Sport and Exercise showed that running significantly reduced osteoarthritis and hip replacement risk.

The fix: Add impact to your routine with jogging, sprinting, and jumping rope. (Not a runner yet? Here’s a stress-free way to become one in just 6 weeks.)


Mistake: You buy bargain sports shoes

Who doesn’t love a good sale? But it’s one thing to buy that bargain purse, and another to cut corners on fitness shoes. “Cheap shoes that aren’t biomechanically correct or suited for specific activities will potentially create imbalances in your lower legs and could lead to back injury,” says Holland. Tennis shoes, for example, are designed to support your foot side to side as well as back and forth, whereas running shoes are designed to help you move forward. “The wrong shoes could also cause you to roll your ankle,” Holland says.

The fix: Find the best shoes for your workout with our ultimate 2013 Sneaker Guide!


Tell then … stay healthy and fit

What i love this week

What i ❤❤❤ this week
I love this motivational Quote ,
I Printed it out on a colored cute paper and
hanged it on the mirror
so I can read it every morning as a kind
of motivation for me
for the whole week.
any how i decided from now and then to
hang a new motivational
quote every week .
Del Monte Italian Salad, This is not
a sort of advertising at
all for this company by any mean
and I’m not trying to
make a propaganda about this
company but some how i became
addicted to its products ,i have
a feeling that all are natural
,apart from my daily Del Monte
orange juice this
italian salad is so yummy and healthy.
I’m trying to becareful what source
of water i should drink
daily, this Vittel water from natural
water sources in france
is satisfying me by giving me
a healthy natural hydration as
where a lot of other water bottles
from unknown
sources and could cause kidney
stones due to
the high proportion of salts.
This week i rocked arm-candies
almost every day , but
this cute arm-candies is the most i
rocked, they have that lovely
tribal vintage look ,more over
i like their color which are
matching any outfit .
This nutritiously delicious chocolate
Ovaltine drink
is so healthy yummy to start your
day with, plus they are
made from oat and chocolate they
are low-fat and very
light to keep you satisfied
without gaining weight.
I don’t know what’s wrong with
me this week !!! since ever
i heard Roar song for Katy Perry
, i keep singing and
humming it throughout the
whole days for this
week , lool … so crazy ha!!!!
Love this healthy low-fat
Granola with Belgian
chocolate , i just mix it with
some low-fat yoghurt
in my morning breakfast and I’m
good to go ,. it was in my
breakfast table every day
for this week ….
This week i tried to finish
this book,
(One day my soul just opened up)
the author (Iyanla Vanzant)
i didn’t finish it yet but
so far i like it .
I got this perfume as a gift from
my hubby ,Love in Paris
it has that lovely feminine
scent , with nice real
gold sparkles once i shake
it up ..i was rocking it for
this week almost every day ,
i can say it’s scent lingered
for the whole day even more
for 3 days…amazing ha!!!
I used to change my Iphone
cover every week , this
week my iphone was lucky
enough to be covered
with this cute cover ,moreover
it was useful too as it has
a little cute mirror
…(woman’s best friend) lol…
I searched through the web
a bout healthy yummy
nutritiously post work out
smoothie and i found out
this one , i tried it once and
i became addicted to it
for the whole week, i think
i should make some changes..
Till then … stay healthy and smart

keys to faster Metabolism at Any Age


A Faster Metabolism at Any Age


By Julia Savacool

You’d like to do something—anything—to speed up your metabolism, but it’s out of your control. Right? Not quite. Although genetics and your age both play a role, recent studies suggest you have plenty of say over how well your metabolism—which involves your body’s ability to break down food into usable energy—functions.

In fact, you can all but negate the metabolic slowdown that happens after 40 by tweaking your diet, exercise, and sleep habits. “Think of your body as an engine—your metabolism is the rate at which your engine runs,” explains Scott Isaacs, M.D., an endocrinologist in Atlanta and author of Hormonal Balance: How to Lose Weight By Understanding Your Hormones and Metabolism. “By making adjustments to these three elements, you can actually make your engine rev higher.”

The eating and exercise tips outlined below are designed to keep your metabolism humming to the tune of up to 10 pounds off in 21 days. Read on for the keys to not only losing, but losing for good.

Key 1: Eat early

Your basal metabolic rate—the number of calories your body burns at rest—is based on things like age, height, and body type, so there isn’t much you can do to alter it. But there is a lot you can do to change the number of calories you burn above that, beginning with your diet. Specifically: Eat breakfast.

We already know the reasons you may not want to (you don’t have the time/energy/stomach for it), but leaving for work on an empty stomach is like hitting the pause button on your metabolism. Here’s why: When your brain senses your stomach is empty, it sends a message to your cells to conserve energy in case another meal doesn’t arrive. In other words, your body holds onto the fat stored in your cells instead of helping you burn it off.

Keep reading for more ways to speed up your metabolism.

“Breakfast triggers a process called thermogenesis, where the body signals the brain to activate the metabolic process of turning food into energy,” says Mark Hyman, M.D., author of The Blood Sugar Solution.

Key 2: Eat often

To keep your metabolism humming, Hyman suggests eating small meals every three or four hours. Aim to make each of those meals at least one-quarter protein—whether it’s animal protein, beans, or dairy, says Marissa Lippert, R.D. A recent study in the journal Neuron suggests that consuming protein stimulates the cells responsible for switching on the body’s calorie-burning mechanism.

Foods high in sugar and processed carbs, on the other hand, can lead to another problem: insulin resistance. “As we get older, it’s crucial to pay attention to how much sugar we’re consuming,” says Diane Kress, R.D., author of The Metabolism Miracle. “Too much messes with your metabolism by causing your body to store extra calories as fat.”

Key 3: Sweat off the weight

Even more important? Exercise. “Not only does it affect your metabolism while you’re doing it, but research shows you can keep burning calories up to 24 hours after you finish because your metabolism stays elevated,” Isaacs says.

That’s especially true if you challenge yourself: A new study in the journalCell Metabolism suggests that intense bouts of exercise can “turn on” genes responsible for energy metabolism. Researchers found that the activation of these fat-burning genes was higher in cyclists who pedaled at 80 percent of their aerobic capacity versus those who did a more moderate cycling session at 40 percent.

So although you can’t permanently change your DNA (if only!), experts say exercise can fire up certain genes that initiate the fat-burning process.

Exercise is particularly helpful once you pass the age of 40, when your metabolism naturally begins to slow down. Experts used to believe it slowed due to an inevitable loss of muscle mass. However, a study in the journalThe Physician and Sports Medicine found that fit women ages 41 to 81 who continued to exercise four to five times a week as they got older had little change in body composition.

The real reason you lose muscle with age? You stop using it. “We now know that women who keep up a regular vigorous fitness routine don’t experience the metabolic decrease,” Isaacs says.

Key 4: Sleep away the pounds

No, it’s not your imagination. Too little sleep can cause you to gain—and not just because you’re spending those extra waking hours in front of the TV nursing a bag of chips. Research suggests that people who sleep two-thirds of their usual amount (five hours instead of eight, say) eat an average of 549 extra calories the following day without realizing it. Experts believe this is because too few zzz’s upset the balance of important appetite-regulating hormones.

But that’s not all: A Swedish study found that even one night of disrupted sleep can cause the body to burn up to 20 percent fewer calories the following day. “Sleep deprivation impacts multiple hormones related to metabolism,” Isaacs says. “Resistance to leptin—a hormone that regulates body weight—increases, while levels of ghrelin, a hormone that signals to your brain that you’re hungry, also increase.”

Aim for seven to eight hours of pillow time a night, advises Hyman. “Just a small change in your sleep schedule can make a big difference in your health.” Not to mention your ability to burn calories.

Source: Health.com

Magic tricks for health

These ways are almost magical and light that help any one to circumvents himself to eat less food and takes control of how much calories and reduce body fat percentage.

1-The first trick:

You must use small sizes utensils, vessels, spoons, dishes so you accidentally reduce how much calories intake , and you should learn to say “no” to refill them for the second or third times.

Many studies have proved that the size of the bowls, dishs or spoons used by , have a direct effect on the amount of food and calories consumed by.

2-The second trick:

To eat less food you start eating with your normal speed and then slowly addresse this by trying to taste and enjoy the tastes of your food with chewing and you keep calm while doing so.

 The benefits of eating slowly, gives the opportunity to your stomach for proper digestion also works to reduce the amount of food you eat because it gives a time to the arrival of fullness’s signals to your brain and so the brain closes appetite before dealing with a lot of foods.

3-The third trick:

-Evacuate your home of unhealthy foods. Keep few healthy amounts of food at home.and Give your self a chance to have unhealthy foods only once weekly or monthly.

This is direct translation to this saying  “far from the eye ,far from the heart or mind”,

4-The fourth trick:

Don’t pay attention to TV and other entertainment while dining. Focused on your food only. Enjoy every bite of food. 

So you will consume less food and calories  naturally while you are enjoying your dining.

Have a happy healthy eating 


Healthy tasty snack


Staying healthy is important for everybody. it can really improve the way you feel and think.

The type of food you eat can make a difference to your mental and physical health.


Eating well may mean making changes to your eating habits and

lifestyle. Eating regular healthy meals can keep your mood and blood sugar even ,so you don’t snack on junk food.


And this is what i did in my eating habits ,i’m always looking for healthy ingredients in my meals including my snacks too.


In my post today i thought to share my healthy tasty cucumber yoghurt salad which can be served as a side dish or as a snack .



1 cucumber

1 Cup yoghurt

Half lemon

1 Table spoon salt

1/2 Tea spoon dry mint

Pinch of Sumac for garnish


Grate the cucumber by using grater

put the yoghurt in a deep dish

Add the grated cucumber

Add dry mint

Add salt

Add lemon

Garnish with Pinch of Sumac and


And here i made extra amount and i keep it in a container in the refrigerator so i have it as a healthy snack every time i feel hungry .

Bon Appetit

stay healthy


Healthy Pancake

 Since ever i was trying to be healthy in my choices to My meals  even during  Preparation of them i’m 
always  committed to healthy  ingredients for every meal and in this post  I will put my way of preparing healthy pancakes as it is my favorites for breakfast.

4 table spoon whole wheat flour

1/2 table spoon baking powder

1/4 table spoon vanilla powder 

1/2 cup low fat milk

1 egg

3 table spoon olive oil 

little of cinnamon powder ( optional)

1 table spoon of stevia sugar 


 Just mix all these ingredints together till u get semi-liquid mixture .

Heat Tefal skillet on the backburner .

Pour amount of mixture in the skillet and let it cooked on both sides.

Serve it with blueberry , rasberry , honey and low fat cream.

Bon appetit


I blog with BE Write