Gluten Free Fitness

Exercise

Workout or Exercise… Which do I do?

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Workout or Exercise

WORKOUT is often a routine performed in the gym; the gym-goer will exercise several different muscles in one intense session. Workout refers more to a specific set of physical exercises, generally in a gym, which follows a precise pattern.

EXERCISE is also referred to as physical activity. In simple terms exercise is any movement that works your body at a greater intensity than your usual level of daily activity. It raises your heart rate and works your muscles and is most commonly performed to achieve the aim of physical fitness. Some famous athletes recently attributed much of their phenomenal success to giving up gluten, a type of protein naturally found in wheat, rye and barley. Gluten free diets also help in workouts and exercise

What would be suitable as exercise for one person may be too much or too little for another. For example, if the most energetic part of your average day is walking to pick up your children from school, then walking at a quicker pace would be a good form of exercise for your body. However, a 10 mile run would be too much of a challenge too soon.

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Types of Workouts

Cardiovascular and Endurance

Your heart is the most important organ in your body, which is why cardiovascular exercise is a vital addition to any fitness routine. Cardio helps to strengthen the heart, which makes it work more efficiently. It also helps increase your endurance for daily activities as well as sports and fitness applications. Cardio can also reduce your risk for heart attack, stroke and heart disease, according to the American Heart Association. Any exercise that raises your heart rate is considered cardio, so think along the lines of dance, running, cycling, and kickboxing or even walking.

Strength Training

While cardio works out your heart, strength training is what you need to build up strong muscles and bones. Adding resistance, lifting weights or even body-weight exercises to your routine means you help to build stronger muscles. When lifting weights or performing strength-training exercises, aim for eight to 12 reps of each exercise. If you can’t do eight, your weight is too heavy or the exercise is too difficult. If you can do more than 12, the weight could be too light.

Stretching and Flexibility

When you think of exercise, you might think of pumping iron or sweating it up on a cardio machine. But don’t neglect to add stretching and flexibility exercise to your routine; it’s what helps keep your body mobile. Whether you take a yoga class or stretch before bed, improving your flexibility and balance is what contributes to your being able to participate in other, more rigorous types of exercise.

Creating a Routine

The Centers for Disease Control and Prevention lays out a plan for healthy adults. Cardio — heart-pumping exercise — should be done for at least 30 minutes per day, five days per week. Weight training should then be added for about 30 minutes, twice per week. Add stretching and flexibility work as needed; try doing it after each workout. When your fitness routine is built on all three types of workouts, you’ll enjoy better health and better overall quality of life through a more well-rounded approach to physical fitness.

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Types of Exercise

Aerobic

Aerobic exercise involves performing continuous movements with large muscle groups, such as your legs, for 20 minutes or more. Cycling, swimming, rowing, walking or jogging are forms of aerobic exercise. You may perform aerobic exercise to increase your cardiorespiratory endurance or lose weight. Low-intensity aerobic exercise sessions that last at least 45 minutes are ideal for weight loss, according to the National Federation of Personal Trainers. Enhancing your cardiorespiratory endurance requires higher intensity aerobic exercise, which may last between 20 and 30 minutes.

Anaerobic

Anaerobic exercises increase the force your muscle contractions can generate, and may increase your strength, speed or power output. Weightlifting, sprinting and plyometrics are examples of anaerobic exercise. This type of exercise involves performing fewer, and more intense, muscle contractions than aerobic exercise. For example, heavy weightlifting exercises exhaust your muscles after fewer contractions, because each contraction is particularly intense. Anaerobic exercises, which exhaust your muscles in 15 or fewer repetitions, may provide optimal strength gains. Increasing the power of each contraction may require exercises that exhaust your muscles in under six repetitions.

Flexibility

Flexibility exercise enhances the range of motion of your muscle and joint movements. Stretching and many yoga poses, are forms of flexibility exercise. Flexibility exercises are particularly beneficial after anaerobic exercise, because more recovery nutrients reach your hungry muscles. Prolonged muscle tightness, poor recovery and bad posture can shorten your muscles over time. Flexibility exercises stretch out your muscles to help prevent shortening and subsequent injuries. You may hold post-workout stretches for 10 to 30 seconds, while you may hold individual yoga poses for up to five minutes.

Stability

Stability exercise improves your ability to maintain body alignment while resisting unwanted bone and joint movements. For example, balance, agility and core training include stability exercises. Stability exercise enhances your control of body movements by strengthening muscles, which support and coordinate your joint articulations. Greater stability helps you perform more powerful muscle contractions, because less energy is lost through inadvertent joint and muscle movements. The National Federation of Personal Trainers recommends including 10 minutes of stability exercise in your daily workout regimen.

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The Pros and Cons of a Workout

Pro: Unshakeable Control

Boot camp training and other intense workouts have one thing in common: they build discipline. These intense fitness programs are very aggressive. They require training several times per week. For most people, the frequency of the training could prove too overwhelming. But if you are dedicated to achieving your fitness goals, the program will provide all opportunities to achieve a sculpted frame.

If you are committed to leading an active lifestyle and you want to stay fit, then following stringent rules will come naturally. Once you integrate these strict measures to your everyday life, you will achieve the body you have always dreamed of.

Pro: Healthy, Active Lifestyle

Staying fit means exercising regularly. Boot camp training takes an active lifestyle a step higher by requiring intense training at least four times per week. Being on the move promotes a healthy, active lifestyle. These training may be intense, but they will definitely help you stay healthy and fit. The programs are targeted for various goals so they are versatile as well. You can train to achieve a toned frame, to develop a lean, strong body or to boost endurance.

Pro: Fast Results

Training is a process that’s why do not expect instantaneous results. But intense training works faster than most types of regular workouts. The intensity of the exercises coupled by the frequency of the training tone and strengthen the muscles at a much faster rate. The result? A toned, sculpted frame in half the time!

Con: It’s not for Everyone

Not everyone is cut out to perform extreme exercises, much more complete a whole program. The strict routine may prove too stringent for some people. Again, any type of intense training requires a certain level of discipline. If you are not committed enough to see through the program, then there is no way you will get the results you expect. In addition, such programs are not advisable for people who are afflicted or have a history of chronic diseases.

Con: Hard to Stick To

Intense training requires 100% commitment. That means dedicating a lot of time working out and for busybodies, this can be a problem. Most extreme training requires five to six gym visits per week. And for those pressed for time, they just don’t have time to spare to exercise 5 to 6 times a week.

Con: Increases the Risk of Injuries

Extreme training combines intense cardio with challenging resistance training. The combination of two strenuous workouts could increase the risk of injuries. This goes especially for people who are trying the program for the first time. Our advice is to let a professional fitness trainer assist you in every step so you do not injure yourself.

The Pros and Cons of Exercise

PRO:

  • Three hours a week cuts your risk of heart disease by 40%
  • Makes bones stronger and less prone to osteoporosis
  • Can slow memory loss
  • Easy, safe and free
  • Burns more fat per minute than any other form of cardiovascular activity; regular runners far less likely to die prematurely than non-runners
  • Creates a release of endorphins that can cause a general feeling of happiness
  • Exercises all main muscle groups
  • Strengthens lungs
  • Excellent for aerobic fitness and easing joint and back problems
  • Promotes core body strength, balance and posture. One hour of biking can burn similar calories to 30-minute jog

CON:

  • You really need to tot up at least 16,000 steps a day of walking before the pounds start dropping off
  • High injury potential. Feet hit ground 800 to 1,000 times a mile during run with an impact equivalent to about three times the body’s weight
  • Can lead to arthritis from the injuries and stress on the joints
  • Suppresses appetite, for some
  • Makes you hungry, for others, and can cause craving for fatty foods like chocolate and cakes
  • Poor technique can cause muscle strains, neck and back pain
  • Non-weight bearing is not effective in bone-building.

Remember:  regardless of whether you Workout or Exercise, have fun doing it.  If something doesn’t feel right, listen to your body and have a medical professional check it out.  Taking care of our bodies is a lifetime commitment.

Achieve Optimal Health with the Proper Diet

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Achieve Optimal Health with the Proper Diet

Being healthy seems to be unbelievably complicated; there are ads everywhere and various experts giving different advice. However, achieving optimal health and losing weight faster does not need to be so complicated. People have been much healthier in the past, before all the dieting took hold of our society. The rules used in dieting from the past have not changed and can work for us. To achieve an optimal health and lose weight effectively these, all you need is to practice the following:

Eat real foods

The simplest and the best effective way to achieve optimum health are just to focus on the real foods.  What do I mean by real foods? These are the unprocessed foods that nature has made. Eat a combination of plants and animal foods; low carbohydrate vegetables (the ones that grow above ground), free-range meat, fish, fruits, eggs (mainly the whites), seeds, dairy products (limited or none if you have sensitivity), water, nuts, and healthy fats and oils.  Stay within your carbohydrate recommended range of 20-50g. If you are healthy, lean, gluten free fit and active, eating unrefined carbs can be okay. This includes legumes, sweet potatoes, potatoes and gluten free grains like brown rice, quinoa and oats. Strict gluten free food is important for people with in celiac disease so cutting out gluten foods means we are likely consuming fewer calories, naturally resulting in weight loss. However, if you are overweight or even obese, cutting out sugars and starches along with the above suggestions can lead to added weight loss.

Lift weights and move around

In order to maintain an ideal health, it is vital to be active and use your muscles. Exercise is essential for your body, heart, brain and hormones to function properly. Lifting weights 3-4 times a week and other activities like jogging, swimming, walking, or bike riding will lower your blood sugar levels, lower your triglycerides (lipids), raise testosterone hormones and improve cholesterol rating.  Exercising also helps in burning excess calories, thus losing weight. Remember, calories are fuel so if you burn more fuel than you consume, you will shed excess weight. Exercises are more efficient when combined with a healthy gluten free diet.

When performing exercises, be sure to incorporate all parts of the body.  This is not necessary every day but look at your routines throughout the week. When you concentrate on one part of the body for any length of time, you can feel bored or reach a plateau. You can train by listening to music or conversing with your workout partner during your training.  You can also exercise by taking the stairs rather than the elevator… it really is simple changes like that that help us. Pick an effective time of the day for your exercise and stick with it. You can do this!

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Avoid ingesting toxic substances in your body

There are various things in the environment that are toxic and some of these substances are addictive. Some of these substances include alcohol, cigarettes, and abusive drugs but could also be substances like high-fructose corn syrup. The best solution to this is to practice healthy and mindful dieting, with regular exercises. Start by reducing these substances and work your way to eliminating them all together.

Get adequate sleep

Sleep like a baby. I know, for some this isn’t so simple.  Sleep is paramount to optimum health, and studies show that lack of adequate sleep is associated with obesity and heart diseases. It is highly advisable to speak with your physician if you can’t sleep properly. Most common sleep disorders, like sleep apnea and others, are easily treatable. Here are some of the tips to have a good sleep.

  • Do not consume caffeine late in the night, prior to going to bed.
  • Have a set time of going to bed and waking up at each day.
  • Avoid artificial lights while sleeping, in other words, sleep in complete darkness
  • Dim the lights in your home few hours before bedtime.

Avoid Excess Stress

To achieve maximum weight loss, one also needs to be stress-free. Stress is a recipe for disaster and can put us in the mood to eat unnecessarily or skip our exercising because of the worry we feel. Stress affects healthy dieting, exercise, and quality sleep. Studies show that excess stress elevates cortisol (steroid hormone) levels. Cortisol suppresses the immune system, decreases bone formation, increases the craving for the junk foods, , contributes to depression, and allows fat in the abdominal areas.

There are simple activities that you can practice regularly to reduce stress, like yoga which entails deep breathing technique and meditation. If the levels of stress become too high, then consider seeing a medical professional

Cutting down sugars and refined carbs

suggestions to consider:

  • Added sugars, especially in processed foods, cause a lot of empty calories in the body and unhealthy blood glucose spikes
  • Avoid canned goods that contain added sugars
  • consume low sugar products
  • Eliminate soft drinks as there are the primary sources of hidden sugars (include energy drinks, coffee drinks, shakes, and sodas)
    • Cut these sugars from your diet slowly to give your body time to adjust
  • Switch to carbonated water with a splash juice or unsweetened iced tea or coffee
  • Avoid refined carbs such as white rice or pasta, white bread and instead, take whole grain products free from gluten

Choose healthy fats

suggestions to consider:

  • Consume unsaturated fats from nuts, seeds, avocados, coconut, tofu, soy milk and fatty fish or adding tasty olive oil or rapeseed oil to your vegetables.  Make easier to take healthy foods and boost your overall diet quality.
  • Avoid saturated fats and trans fats from processed meats, fried and takeout foods, packaged meals, and snack foods
  • Fill up your diet with vegetables, fruits, and gluten free products
  • Take higher volumes of fiber foods
    • Fruits and vegetables- enjoy all the fruits strawberries, oranges, apples, berries, plums and nectarines) green veggies and leafy salads.
    • Beans-all kinds of beans chickpeas, split peas, black beans, chickpeas.
    • Whole grains-whole cereals, whole brown rice, quinoa and multi grain bread.

Aerobic Exercise and Oxygen

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AEROBIC EXERCISE AND OXYGEN

Aerobic” stands for “with oxygen” and it involves the use of oxygen in the production of energy as performed by the muscles. Aerobic exercise is any form of physical exercise carried out at direct levels of intensity for a specific period where oxygen is employed to “burn” sugar and fats.

It is an essential ingredient to a healthy body. It can also be a great way to relieve anxiety and stress. It is very helpful if you’re trying to push yourself to sleep at night. It is one of the most effective cardiovascular exercises that can be recommended for your body. This form of exercise is beneficial for weight loss and improved blood pressure; it is better than resistance exercise!

Aerobics is the general term used for exercises that involve strength training, stretching, and aerobic exercise with the sole aim of increasing one’s overall fitness – heart fitness, muscle strength, and flexibility.

Nowadays, aerobics has been modified into dance-like movements. What’s more, aerobic classes are now categorized into assorted levels of intensity. Gyms now offer a wide range of aerobics categories for everyone, which are observed by certified instructors.

WHY YOU NEED AEROBICS

  1. Weight Loss

A healthy diet accompanied with regular aerobic exercise can help you shed pounds quickly. Exercises that increases your blood flow and get your heart pumping can help convert excess fat to fuel.

1 pound is equivalent to 3,500 calories

To lose 1 pound of body fat, be prepared to burn 3, 500 calories. Gluten is a type of complex protein that mostly occurs in certain carbohydrates like rye, oats, wheat, barley, and triticale. Many people consume gluten-free products because they think these foods are healthier, not because they have celiac disease. Here at Gluten Free Fitness, we know there major risks to consuming gluten when we have celiac disease so we must refrain from gluten at all costs. A gluten-free diet is essential for individuals with celiac disease – an inflammatory condition of the digestive system. Going gluten-free for weight loss simply means you’re eating fewer calories (cutting out breads and cereals), which leaves the body consuming stored calories and that my friends is how we lose weight.

Aerobic exercise, when combined with a gluten free diet, is an effective way to burn body fat. With high impact aerobic exercise, an average human being can burn over 540 calories/hour. Aerobic exercises such as running and skipping alone can burn between 700 and 800 calories.

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  1. For Healthy Lungs and Heart

Aerobic exercise improves the capacity and efficiency of your lungs and heart. A healthy heart should beat at a lower rate while at rest. Your breathing should be easier and your blood pressure should be lower. Your lungs and heart can benefit from consistent aerobic exercise regardless of your current level of physical fitness or age. For a newbie, it is advisable to start at a slower pace, exercising between 8 to 12 minutes each day. The duration and the work out rate can be increased as time goes on. Try taking a walk with your dog for 12 minutes or jog with your headset on and increase the time you spend each day by 5 minutes. If you have heart disease, or if you have not been physically active in aerobic exercises, endeavor to see your doctor for a checkup before starting any exercise routine.

  1. Get Your Brain Working

We wrote about the benefits on the brain – Intuitive Eating. Aerobic exercise allows you to utilize all the large muscles in your body. It’ll increase your heart rate as well as your breathing rate and then you will start to sweat. Breathing deeper and faster increases the availability of oxygen in the cell. This oxygen is helpful when breaking down glucose for energy. Your veins will also expand to allow easier and faster blood flow to your muscles and divert waste products from the cells.

In addition to improving your muscles and cardiovascular system, aerobic exercise makes your mind release “endorphins” – a natural pain reducing substance which creates a sense of well-being and euphoria. Endorphins relieve stress and help to stimulate your immune system. Those endorphins only course through your system when your blood vessels are dilated and your heart is pumping. You might feel tired after about 35 minutes of aerobics exercise, don’t stress it will only make you feel great!

Other benefits include:

  • Long-term stamina and consistent energy
  • Lower blood pressure
  • More endorphin production that alleviates pain
  • Stronger bones for the prevention of osteoporosis
  • More grounded heart and better flow (keeps supply routes clear and counteracts coronary illness)
  • Longer life expectancy
  • Better adrenal health and blood sugar level
  • Improved mood
  • Stronger immune system

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SIMPLE AEROBIC EXERCISES

  1. Running

This is a simple but effective aerobic exercise like walking. Just get yourself a good pair of running shoes to get started. Running can be more fun when done outside so you don’t need to join a gym. Running burns additional calories over walking, which helps in weight reduction, without building body mass. A word of caution, if your doctor has informed you that running may add too much stress to your joints, then consider #5 for your aerobic exercise.

  1. Rowing

Rowing will be more interesting if you have bodies of water present in your vicinity. If not, visit the gym and try the rowing machine. Rowing may not be so effective in weight reduction; however, it is an ideal solution if you want muscle mass. Most muscles of the body are conditioned by rowing; it burns the most calories!

  1. Aerobic Dance

This is an aerobic exercise that can be performed at home, in health clubs, and gyms everywhere. Aerobic dance gives your body a lot of twist, making it a fun activity. There are different aerobic dance classes for beginners and experts.

  1. Water Exercises

This is an aerobic exercise for those who want a gentler exercise for their bones and joints. Since water provides resistance to your movement, this exercise allows you a more regulated workout.

  1. Walking

This is like the most common aerobic exercise that is done by everybody daily. This exercise is ideal for those considered overweight and pregnant women, however, all of us can get oxygen from walking.  Note: walking is more advisable for matured people than running.

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