A Circuit Workout For When You’re Super Short On Time

A Circuit Workout For When You’re Super Short On Time

One of the things that make working out on a regular basis so challenging is life getting in the way.  Things like the holiday season, which covers quite a long period of time from Thanksgiving to New Years, with Christmas in between.  It’s hectic, there is so much to do and most people are very stressed out and have little time to themselves.  One of the first things that fall away at busy times like this is exercise.

The great news is that you don’t have to drop your exercise program, even if you have very little time.  If you can only grab twenty minutes, that is more than enough!

The Short, But Longer Than Four Minutes Circuit Workout

You’ll want to crank out the following three moves as quickly as possible for the noted number of repetitions. Then you’ll rest for a minute and do this two more times.  Try and complete the round in less time than you did the first round and always look to improve each workout.  Eventually, you may be able to do the entire thing, all the rounds, without any rest at all.

Run with High Knees

This is a straight forward exercise.  Stand in place, straight up, and then bring one knee up as high as you can. Put down that leg down and do the same with the other leg.  You are running in place but making sure to get the knee up as high as possible on each “step.”  You’ll complete 50 total reps.  Make sure to stay on the balls of your feet.  Don’t let your heels touch the ground.

A Down Dog Variation

Get on the floor and kneel on all fours.  Your hands should be under your shoulders with your hips over your knees.  Take your knees off the floor.  Now reach toward the ceiling with your hip bones.

Bend your right knee and pull or tuck it in toward your elbow.  You’ll be adjusting your weight on to your shoulders.  Move back into the original down dog position and repeat with your left knee.  You’ll perform this exercise for 10 repetitions.

Mountain Climbers

Get into the start-up the position of a regular push up.  While keeping your back as flat as possible (try to keep from arching your back up in the air), you’ll bring your left knee into you chest area.  Straighten the knee and put your toes back on the floor.  Do the same with the left knee.  Perform this movement as quickly as possible.  You’re going to go for 50 reps.

If you need to see the exercises, you’ll definitely want to check out the video below.  With shorter workouts, you need to really boost your intensity to get the most out of them.

10 Amazing Benefits of Sweating You Didn’t Know

10 Amazing Benefits of Sweating You Didn’t Know

Our bodies have a unique way of handling the excess heat. Heat loss from the body actually occurs any time when excess heat is accumulated in your body, or even when performing some strenuous exercises. When at the gym working out, or out in the playground running or playing your favorite game may be basketball, football among others. Sweating helps relieve this heat to the environment hence maintaining desired quantity of heat in the body. Sweating does not only helps relieve heat but act as a way of bodily excretion and other advantageous functions. The benefits that you get from sweating include:

Heals wounds

According to research conducted, millions of eccrine sweat gland existing on our skins play a major role in wound healing. Laure Rittie from the University of Michigan conducted a research and came to a c conclusion that these glands act as a storage for adult stem cells which plays a major role in wound healing process. Ritchie says that by examining wound closure process, drug therapies can be scrutinized considering the sweat glands which is an understudied subject in science. This research has a high potential of unfolding new ideas in the field of medicine, Ritchie hopes.

Excretion of toxins

Sweating helps a great deal in excretion of unwanted substances in your body. As sweat comes out other substances are excreted along with it through the skin. They are then deposited on the skin and water evaporates. Some of the toxins released during sweating include excess salt, alcohol, and cholesterol. This means that working out will help relieve hangovers and help to de-bloat your body. This one concept we should you should try embracing to maintain a healthy body.

Helps in the secretion of antibiotics

Sweating helps in the secretion of antibiotics. This helps our skin to fight off infections due to germs and other organisms. Having a wounded skin expose you to more risks of getting an infection. The secretions in sweat help as an antiseptic to fight off these germs. Scratches, mosquito bites are some of the ways you can be affected. Sweat has an antibiotic known as the dermcidin that works with high efficiency to kill and destroy germ invasion.

Helps to counter kidney stones

Kidney stones is a condition that is caused by excess consumption of fatty foods and high salt diet. This condition makes urinating very difficult. It is said to have a very sharp pain infliction the same as that of childbirth. According to research, regular exercise and constant water drinking will help clean your system. Through sweating, water drinkers flush their system by excreting excess fats and salt concentrates.

Regular physical exercise ensures good sweat glands

To counter health conditions like obesity among others, involving in constant physical exercise ensure a well-developed sweat gland. This means that secretion of toxins will be very effective through sweating, ensuring a healthy body. Ensuring that you perform constant exercises at least once in a day keeps your health in check.

Cleaning away pollutants

Environmental pollutants like the BPA and DEHP are very harmful to your health. When it was first released to the atmosphere scientist did not have an idea that it will negatively affect peopleís heath. Fortunately, your sweat glands have played a major role in keeping your body safe from the effects these chemicals in the atmosphere. BPA concentration in your blood is constantly eliminated through sweat. This helps to keep the effects of this pollutants from adversely affecting your health.

 Sweating is Good for the Brain

During an exercise, your bodyís internal temperature will always elevate forcing the skin to release sweat. This way, the sweat will cool down the body to the right temperature. However, the process of perspiration releases a unique hormone known as endorphin. This hormone is by far the reason why you get excited after taking a run or lifting some weight in a gym.

Sweating, therefore, sets the brain to the right moods and lets your tension off. You will realize that all that you do that makes you sweat does not guarantee a happy mood. Try several exercises that will boost your excitement other than just causing tremendous sweating.

Sweat is a Natural Pain Killer

Have you ever had a small injury during an exercise? Did you feel any pain? Maybe you felt a little bit when you tried to pause for a moment. Endorphin hormone is a multipurpose hormone that will also attenuate any pain signals before reaching the brain. The endorphin that is secreted as a result of sweat is, therefore, a natural pain killer that will make you ignore slight pain signals that would have rather been amplified by the brain.

This observation was made by a sports medical physician at Hoag Orthopedic Institute. Dr. James Ting noted that most of his clients reported a relief in pain after running around.

Sweet Gets Rid of ZITS

When you were in adolescence, you tried as much as possible to fight against zit hits. Unfortunately, the same problem may prevail later in adulthood. The problem with ZITS is that it provides a conducive home for bacteria to set up colonies and cause infections such as acne. However, sweating will open up the pores on the skin and let out the grime and grit that holds the bacteria. When you have done something that makes you sweat, make sure to wash off the sweat to remove the bacteria.

Sweating Regulates Temperature

Sweat comes out of the body through tiny pores on the surface of the skin and is produced by sweat glands. These glands lie dormant when your body temperature remains low and therefore may reduce its response to external temperature change. However, when your sweat glands are always active, then your body temperature can be regulated easily with respect to the changes in the external environment.

5 Steps To Build Muscle In A Few Weeks

5 Steps To Build Muscle In A Few Weeks

Are you tired of having weak and puny arms? Have you tried different exercises in an attempt to find a solution to your problem? Building muscle mass can actually be as simple as starting a strength training program. Building muscle is a great way to tone your body and increase its definition. Lifting weights are only one part of the equation. In order to build muscles fast, you must eat the right kinds of food to fuel muscle mass gains. A healthy diet and a high-intensity strength training program go a long way in building the body you desire in a matter of a few short weeks.

Step 1

Lift weights at least four times a week. Split your workouts per body part.
Opposing muscle groups must be worked out together. For example, on Monday train your chest and triceps. On Tuesday, target your back and biceps. On Friday, do some abdominal exercises. Compound exercises must also not be forgotten as they engage multiple muscle groups for maximum efficiency and muscle gains. Examples of compound lifts include hack squats, bench press, pull-ups, triceps dips and military press. Do four sets of ten repetitions for each exercise. Remember to lift as heavy as you can. You should feel your muscles edging full fatigue during the last set.

Step 2

Drink a whey protein shake two times a day to fuel muscle growth. Mix two scoops of whey protein powder with 12 ounces of water. Drink one shake before a meal and another within an hour after working out.

Step 3

Eat small, frequent meals to speed up your metabolism. Never skip meals as this can break down muscle and stunt your progress.

Step 4

Make sure every meal has lean protein and complex carbohydrates. Good sources of lean proteins include turkey, chicken, steak, and fish. Complex carbohydrates improve your performance while working out, so eat a lot of fruits, vegetables, and whole grains.

Step 5

Ensure you get sufficient sleep every night in order to release growth hormones that aid muscle growth. Six to eight hours of sleep per night is recommended to give the muscles an opportunity to rest and repair. Alcoholic beverages must also be avoided to prevent deterioration of muscles.