Regular Exercise Is Key to Enjoying a Long and Happy Retirement

senior fitness stretchingIf you are one of the 46 million baby boomers today in America, do you think you get enough exercise? Chances are that many of you don’t. While we may not wish to think about getting older, to help our golden years be as happy, long and healthy as possible, it’s never too late to make some life changes and prepare for what’s ahead.

In fact, studies show senior-focused fitness programs help to improve quality of life. Research indicates regular exercise encourages seniors to have a more positive outlook.

Staying active helps to improve balance, makes us stronger and is good for our heart. It can also help older adults stay independent and prevent many health problems that come with age. Even for those seniors with limited mobility, there are still muscle strengthening and aerobic exercise that they can do. Read the rest of this entry »

Strength Training for Rugby Players

Rugby bench pressWhen training to build strength, far too many rugby players fall into the trap of simply trying to increase bulk. While I’m not suggesting that you spend all your time outdoors using rugby equipment, I do think it is important to train your body to repeat rugby-specific movements in the gym.

You’ll want to focus not just on strength, but also on power, conditioning, and injury prevention. It’s always best for athletes to focus on sport specific movements and strengthening the weakest links in the chain.

Using weights to replicate rugby-specific movements at a higher intensity, trains your body to become more adept at the skills that actually make you a better rugby player. By following these exercises you should notice marked improvements, not only in your physique, but also your playing ability. Read the rest of this entry »

The Benefits Of Running for the Weight Loss Battle

Running can help achieve that fit body you’re aiming for. Today, we will explain to you how running can be good in the battle for weight loss!

Many people strive to have a body that will impress. However, the path going there isn’t a simple battle. Many challenges will hinder you from making progress. The first thing that you should ask yourself is, are you up to the challenge?

Spartan Runners

Although running sounds like a simple exercise, its benefits will amaze you. Running has many advantages including better health, uplifted emotions, weight loss, and improved focus. Read the rest of this entry »

The Wonders of Superfoods

Superfood Fitness“Superfoods” is a term that many of us have heard but not all of us understand. These are natural foods which boast a whole host of wonderful qualities. From protecting the immune system, to improving brain activity, to aiding eyesight and strengthening bones; they are rich in nutritional value.

As would be expected, they work great as part of a healthy lifestyle to burn fat and build muscle. Best of all; many of them are simple, readily available produce that can be easily worked into our everyday diet regime.

While whole foods are typically the best choice, supplementation can boost our total nutrient intake. Especially when it comes to green vegetables – I don’t know about you, but I can’t eat 3 kale salads every day – supplements like green powders and other antioxidants can really help us meet our daily needs.

But I digress…

So, what are some examples of the wondrous whole-food superfoods available today? Read the rest of this entry »

What is the Best Time to Schedule Cardio Training?

Your QuestionsI get plenty of questions in various comments throughout the website, but I also get comments and questions via the Project Swole Contact Form.

Generally I address those questions through e-mail, but often I do not have the time to reply to each and every question personally.

The category Your Health Questions attempts to take a more proactive approach to answering your questions so that everyone can benefit from the Q & A.

Scott wrote:

“First off very good site, very informative.

I am 33 5-11 170lbs. I just went from a split where I was doing 30 min low intensity cardio after the work out. I have been enjoying the full body workouts; I feel I get more out of it.

I am trying to maintain the muscle I have and get more ripped toned. Should I keep doing a low intensity cardio session after my work out or should I move to HIIT or some sort of other interval training on the off days?

I always read cardio after lifting or in the am is the best. So will I still burn fat doing cardio on the off days? Help!!”

Response:

First off, thank you for the kind words. I’m glad I can help someone with my babbling.

Second, I agree with you about full body workout routines. I find full body training to be far more effective at stimulating all kinds of gains than a traditional split routine.

Now, regarding your cardio questions, I have a couple responses and then I will discuss my reasoning:

  • My opinion is that you should focus more on high intensity interval training (HIIT) than on aerobic cardio.
  • If you insist on doing aerobic cardio at the same time as weight training, then it should be performed after weight training, but then you have to accept the drawbacks of doing cardio after weight training.
  • If you insist on doing aerobic cardio, not at the same time as weight training, but on the same day as weight training, it should be performed in the morning, on an empty stomach.
  • If you insist on doing aerobic cardio on a non-weight training day, then you have 2 choices:
    • in the morning on an empty stomach – to maximize fat loss
    • any other time of the day – used as active recovery
  • If you plan doing HIIT, it should not be performed before a workout.
  • Cardio in general works best when performed 8-10 hours before or after weight training, or on a separate day.

Female Sprinting

Read the rest of this entry »

Falling Asleep at the Wheel? Learn to Combat Driving Fatigue

Drowsy drivers are a danger to themselves as well as others on the road. According to the CDC, the problem has reached alarming proportions. The dangerous combination of fatigue, drowsiness, and driving often ends tragically.

Sleeping and drivingWhen questioned, 1 in 25 drivers reported falling asleep at the wheel of a motor vehicle at least once within the preceding month. Data collected by the National Highway Traffic Safety Administration indicates that driving fatigue and drowsy drivers are responsible for 100,000 accidents and 1,500 deaths every year. However, many experts believe these numbers may be a gross under-estimation.

Thousands of motor vehicle accidents are the result of a sleepy driver who wasn’t paying attention, had a delayed reaction time, or had an impaired ability to make decisions on the road. Read the rest of this entry »

How to Create the Ultimate Home Gym

What Would Your Ideal Home Gym Look Like?

Away from the annoyances of a crowded gym, a workout space at home is a sanctuary that can be tailored to your every whim and desire. You can give the soulless house music a miss, mute the mindless chatter, skip waiting lines and travel times and really focus on what matters – getting fitter.

Creating the ideal home gym depends on your goals, but there are some must-haves whatever pre-conceived designs you have.

Home gym Read the rest of this entry »

5 Ways to Make Nutritious Food Tasty

By: Paul Jenkins CEO and founder of DNA Lean

Nutritious Food in a Nutshell

Fitness experts, medical doctors, psychologists and even venture capitalists recommend eating better every chance they get. But with fast-food chains readily available within walking distance of workplaces and whole, organic, fresh foods more expensive than their processed counterparts, it’s not easy to implement such expeditious advice.

veggies

If this weren’t hard enough as it is, farmers’ markets are sometimes located remotely from central areas, making it an entire adventure to fit a two-way trip in one’s schedule without missing out on an entire afternoon.  Moreover, healthy food always seems to taste… well, plain-old bland in comparison to ice-creams or the good, old-fashioned burger. Not even those venture capitalists would spend their life-earned investments on such odds.

Nonetheless, when it comes to the quality of one’s life, all of these problems fade away and turn into mere hindrances that are easy to deal with. Below, you’ll find some of the fastest and cheapest ways of delivering some richness to your healthy food. Using this advice, you can also improve upon 6 of the best pre workout meals you need to know.

Are you ready to make healthy food delicious again? Read the rest of this entry »

5 Tips for Bodybuilding With Lower Back Pain

Bodybuilding is a great way to sculpt and tone muscles, but the strain that it places on the body is sometimes too much to bear. Injuries are not uncommon among bodybuilders, and lower back pain is one of the most common problems experienced by lifters everywhere.

Back Workouts

If you’re experiencing lower back pain, you don’t have to stop your workout routine. However, you should remember these tips that will help you manage your back pain and heal quickly. Warming up, stretching properly, and maintaining strict form will go a long way, but try these too:
Read the rest of this entry »

Potential Guitar Injuries and How to Prevent Them

What are the health and safety issues to follow for a guitarist

For a guitarist, music is where his life is. Any discomfort or injuries can severely hider a guitarist’s impact of playing to the best of his capabilities. For maintaining proper health is a tough shot for a guitarist. As an example, in a general health guideline, it’s often narrated that punching things frequently is not a good idea. But as you know, a professional guitarist can’t help that.
Guitars and squats
Therefore, guitarists need to maintain some additional health care practices to ensure their health and professional efficiency. In this article, we have done something on that issue. After thorough research as a guitarist myself, I have listed down top health problems of a guitarist and how to get over them. Hope anyone with a guitar to play, will benefit from this article. Read the rest of this entry »