June 2021

Weight training

9 tips to start bodybuilding

Adding weight training to your fitness routine has many health benefits, but getting started can seem overwhelming.

If you use kettlebells or weight machines in a gym? How many reps do you need to do? How to start bodybuilding without hurting yourself? Even with all of this confusion, there are a few basics to get you started.

Here are some of the ways that strength training can benefit your health and fitness:

– Improves sports performance if you are an athlete.

– Builds and maintains muscle mass.

– Improves balance, helping to reduce your risk of falling if you are an elderly person.

– Promotes weight loss when combined with a Balanced diet and other physical activities.

– Stops or slows the loss of lean muscle mass associated with age.

— Supports bone health.

[READ: Muscle Recovery After Workouts.]

Types of weights

What Kind Of Weight Should You Use If You Are New To Strength Training? The answer may not be the same for everyone, as it depends on your goals, your fitness level and your budget.

Some options include:

– Dumbbells.

– Dumbbells.

Items around your home that can be used as dumbbells, like soup cans and gallons of water.

– Kettlebells.

– Resistance bands.

– Using your own body weight.

– Weight machines in a gym or at home.

Fitness trainers will have differing opinions on what equipment you should use to get started. Jessica Mazzucco, Certified Fitness Trainer and Founder of The Glute Recruit in New York City, advises bodybuilding newbies to start with their own bodyweight, as this will help you familiarize yourself with strength training movement patterns and achieve a good workout.

Using your own body weight is what happens with exercises like push-ups and lunges. Once you have a good shape, you can use free weights or light kettlebells. While starting weights may differ for everyone, 5 to 20 pounds is a reasonable range, says Mazzucco.

For dumbbells, you can invest in a set of light, medium, and heavy weights to provide more challenges as you progress, says Jill Weinreb, trainer with the fitness app WeStrive based in Freehold, New Jersey. There are also adjustable dumbbells that allow you to add weight as you wish.

You can also get creative. If you are interested in dumbbells, you can start with a barbell that does not have weights on the sides. If that’s too much, you can even use PVC pipe from a hardware store or a broomstick in your closet to start, says Weinreb.

[SEE: The Best Exercises to Build Muscle and Lose Weight at the Same Time.]

9 tips to get started in bodybuilding

– Use a trainer at the start if you can afford one.

– Always warm up.

– Learn good form.

– Keep the number of repetitions in mind.

– Start with two to three strength training sessions per week.

– Balance weight lifting with stimulating cardio exercises.

– Change it when you no longer feel challenged.

– Listen to your body.

— To be coherent.

Use a trainer at the start if you can afford one.

There is no substitute for a qualified trainer who can tailor advice to your specific needs and teach you how to use the right form to avoid injury. If you can shell out the cash for a trainer, that can be invaluable, says Tommy Hockenjos, trainer for the High Point, North Carolina-based fitness app WeStrive.

If that’s not within your budget, there are plenty of videos online that can walk you through the basics of weightlifting, says Mazzucco. Some videos are free, while others are low-cost health and fitness apps. The two Mayo Clinic and a company called Athletics catalyst provide free videos for bodybuilding.

Always warm up.

“I think of training as a highway,” says Hockenjos. “The warm-up serves as a ramp where we prepare our body to go from 25 mph to 65 km / h during our workout. Then our cool-down serves as an exit ramp.”

Warm-ups also help you avoid injury because you are more flexible. While both warm-up and cool-down are important, a 5-10 minute warm-up is more important if you’re short on time.

One idea for warm-ups is to start with only half your intended exercise weight and do 10 reps, advises Sergio Pedemonte, personal trainer and CEO of Your House Fitness in Toronto. From there, you can increase the weight by 10% to 15% and perform more reps until you reach the weight you want for the day.

A quick cool-down can be as easy as holding a child’s pose – like the one used in yoga – for a minute, to help bring the body back to a neutral state, Weinreb said.

[See: 8 Common Form Mistakes That Are Wrecking Your Workout.]

Learn the right form.

A common mistake for new weightlifters is to lift too much weight and injure yourself. Weinreb started out by lifting clients without any weight, just to make sure their bodies were moving properly. She also asked customers to remove weights if their form was turned off.

Use your video resources or experienced trainers to help you teach proper form when building strength. You can also take a video of yourself performing reps to get a better feel for your form, advises Pedemonte. If you can, shoot yourself from different angles. Compare that to the correct form to see where you need to improve.

Getting enough sleep and eating a balanced diet also make a difference in learning good shape and preventing injury, says Hockenjos.

Keep in mind the number of repetitions.

There is no magic number of reps for beginner weight trainers. A common recommendation is three sets of 8 to 12 reps, says Mazzucco. It’s good to do fewer reps and use no weights or a lighter weight while you learn the right form.

Dumbbells and heavier strength exercises usually take a different approach, using fewer reps but challenging you with more weight on one or two of the final reps. Don’t force yourself to do so many reps that you always feel sore and exhausted at the end of a workout, says Mazzucco. This can often lead to burnout.

Start with two to three strength training sessions per week.

If you’re completely new to bodybuilding, even one session a week can shatter some of the detrimental effects of a sedentary lifestyle, says Mazzucco. However, two to three sessions can help you build muscle and lose weight.

Try to schedule strength training programs at least two days apart at first, so your body has more time to recover, recommends Pedemonte. You should still be doing other physical activity in between, but no strength training.

As weight lifting becomes part of your regular workout routine, you can move up to four to five times per week. Some people like to divide strength training into sessions focused on a upper body workout one day and the lower body the next.

Others prefer exercises that work as much of the body as possible during each session. If you have an area of ​​your body that hurts you on a particular day from yesterday’s workout, consider giving it a break to focus on another area of ​​the body for your current workout.

Balance weight lifting with stimulating cardio exercises.

Weightlifting and cardio exercises play a role in improving your overall health. Weinreb, who is a CrossFit trainer, likes to incorporate both traditional weightlifting and cardio exercises like walking or cycling into one workout – combining them is part of the CrossFit approach.

Others prefer to do weight training on some days and walk, run, swim, or other cardio activities on the remaining days. Federal physical activity guidelines currently recommend 150 minutes of moderate cardio activity each week, which comes down to 30 minutes a day, five days a week. The guidelines also recommend two or more strength training sessions each week.

Change it when you no longer feel challenged.

If you consistently lift the same weight for the same number of repetitions, your body will adapt and not change, says Weinreb. When starting out with strength training, watch out for plateaus that indicate you need to vary your strength training to add a new challenge. If you don’t have access to new equipment, see if you can at least vary the weight you use, she advises.

Listen to your body.

Starting a strength training routine doesn’t mean you’re a robot. Even as you progress in your lift, other factors can affect the amount of lift you can lift on any given day, explains Pedemonte.

These may include:

— A poor diet.

– A change in your training time.

– A new workout.

– Bad sleep.

– Stress.

It doesn’t matter if you lift less on some days than on others due to factors like these.

To be coherent.

Sometimes you can take a day off to have a beer with a friend or hang out with your kids, says Hockenjos. You will still see progress over time if you are consistent in training.

And, adds Pedemonte, “the best way to be consistent is to avoid injury and to enjoy the process.”

Vanessa Caceres started writing for US News in 2017, originally specializing in diabetes. She is a national health, travel and food writer with an undergraduate degree in journalism and psychology from Hampshire College in Amherst, Massachusetts, and a graduate degree in linguistics / bilingual education from the University of Georgetown in Washington, DC In addition to US News, Vanessa’s Health Writes has been published with Everyday Health, Self, Newsday HealthLink, EyeWorld, The Rheumatologist, and various other publications. She is a member of Business Networking International (BNI). Vanessa has lived in Florida since 2009, when she became fascinated with the Sunshine State. This fascination led to Florida-themed articles published in regional and national publications and on websites. Connect with her on Twitter at @FloridaCulture.

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Fitness exercise

Huge discounts on fitness, exercise and health care products

Since COVID-19 hit last year, training at home and eating healthier has become the new normal. With gyms closed and forced to stay indoors, people have switched to using their lounges as training spaces. It also has its own advantages. On the one hand, you can train whenever you want and you don’t have to pay or worry about your routine.

If you decide to keep sweating at home, check out these amazing fitness and health product deals available on Amazon Prime Day 2021. We’ve listed the Amazon Prime Day Best Selling Health & Fitness, Best Fitness & Fitness, Best Selling Equipment ‘exercise to lose weight and more.

1. Fitbit Inspire 2 Health & Fitness Tracker (save $ 39.96)

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If you need an activity tracker but find an expensive smartwatch, then the Fitbit Inspire is perfect for you. Amazon Prime Day is offering a good deal for this product, and it even comes with a one-year free Fitbit Premium.

2. KOOLSEN Adjustable Dumbbell Weight Set (save $ 37)

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An easy way to improve your home gym set is to get some practical weights and this KOOLSEN dumbbell set is a great choice. Designed with an anti-roll silicone edge and a non-slip grip, these adjustable dumbbells are easy to hold and use and now, thanks to Prime Day, you will get a nice discount.

3. Brooks Levitate 4 running shoe (save $ 40)

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A lot of people like to run to stay in shape. If this sounds like your fitness regimen then you’ll love it this pair of sneakers. Perfect for running on a variety of terrains, these sneakers feature energizing cushioning, a sock-like fit, and an arrowhead pattern that lets you go from heel to toe quickly.

4. Vital Proteins Collagen Peptide Powder Supplement (Save $ 2)

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Another item you can stock up on this Prime Day is the Vital Proteins Collagen Peptide Powder Supplement. A bestseller last year, this collagen supplement contains grass-fed bovine collagen with a high amount of protein, vitamin C and hyaluronic acid, resulting in better, healthier skin that will not be lacking. not to make you look younger.

5. MARAKYM Adjustable Collar Bone Posture Corrector for Women and Men (save $ 13.00)

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Working from home leads to slouching at a desk all day, which is not good for the spine. This adjustable clavicle posture corrector can help correct this. Lightweight, easy to put on and can even be hidden under your clothes, this posture corrector is sure to keep you from slouching and even relieve back pain. Having better posture will also make your workouts more effective.

6. Gaiam Extra Thick Reversible Yoga Mat (save $ 30.49)

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Never underestimate the benefits of a good yoga mat, especially when it comes with a good discount. A fan favorite by many, this extra thick reversible yoga mat is perfect for floor workouts and yoga and comes with free downloadable yoga workouts to get you started.

7. LifePro Under Desk elliptical trainer for home and office (save $ 10)

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Do you need to do a workout while working out from home? Designed to fit snugly under your worktable, this exercise under the desk lets you sneak in a few calf exercises while you’re sitting on the couch or emailing during the day. It’s durable, easy to store, and has an exclusive Prime Day discount.

8. YOSUDA ​​Indoor Stationary Bike (save $ 95.50)

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Get in better shape this year with this YOSUDA ​​indoor bike. Built with a sturdy steel frame that ensures durability, this stationary bike features an LCD display, 4-way padded seat, adjustable cage pedals, and even a bottle holder. Best of all, you get a nice discount on this exercise equipment that day, which makes it a great buy.

9. NIBIRU SPORT Table Tennis Racket Set (4 Player Set) (Save $ 12)

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Who says training has to be done alone? With that professional home ping pong racket set, you can keep the whole family active and healthy! Ping pong is also a great way to encourage your kids to turn off their phones, while its easy setup and compact design make it perfect for homes that don’t have a lot of space.

10. Garden of Life Raw Organic Protein Vanilla Powder (save $ 24.48)

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With summer in full swing and the restrictions lifted, now is a good time to get out and hike. For this you need a protein shake for additional nourishment. the Garden of Life Raw Organic Vanilla Powder is on sale thanks to Prime Day. It will give you a good dose of energy as well as immune support. Best of all, it comes in a very delicious flavor!

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Fitness exercise

Health and fitness: exercise helps you feel better, make better choices – Albert Lea Tribune

Health and Fitness by Bill Bromeland

I’m not going to make a long tirade about how exercise improves mental health, because I think we all know that already. If you need proof, the first three links on Google when you search for the title are links to scientific articles linking exercise and mental health. What I’m going to do is give you my personal experience of how the two are interconnected for me.

Bill Bromeland

The following for me are cited as evidence that exercise improves my mental health:

1. My wife tolerates me much better after I train. Some of you know me and know it’s true.

2. Decisions I made the night before training tend to be reviewed (if they can be) after training.

3. I went to college and there is still no better high than a runner effect.

4. I was at a point in my life before I rediscovered exercise where “fun was no longer fun”.

5. Fun is fun now.

6. I continue to exercise. Why?

7. Friends!

8. Coaching gives me direction when it doesn’t seem like it is anywhere else.

9. My dog ​​likes me best when I’m active and I’m sure yours will too.

10. I may not feel good about my parenting skills all the time, but I can feel good about setting a good example.

Feeling good is really what it is, isn’t it? I can tell you one thing with absolute certainty: Exercise for me stopped being about looking a certain way a long, long, long time ago. Exercise for me is a coping mechanism that I’m sure I would have a hard time surviving without and the people in my life definitely agree with that sentiment.

In a world full of uncertainties, it is relatively certain that I will be training tomorrow, and also likely that it will do me good – because in my experience, that is what he tends to do. The cycle of making better decisions, being kinder to people, and feeling better continues. Exercise for me has never been about perfection, it has always been about improvement, and that improvement, today, is settling between my ears.

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Weight training

Pune woman goes viral after doing push-ups and weight training in saree –

A woman from Pune has gone viral on social media after performing weight training and push-ups in a saree. If you think a saree is hard to manage, you must meet Dr Sharvari Inamdar who will not only inspire you to perform workouts but also make you believe that the outfit is not a warrant. If someone has willpower, they can even be successful in a saree.

Dr Sharvari Inamdar is a resident of Pune and she quickly became an internet sensation after her saree workout video went viral on social media. She is passionate about fitness and also masters the art of push-ups and weight training.

In one of her interviews with a major daily, she said, “Frankly, women don’t wear sarees every day. It is not comfortable for everyone to wear a saree. But as an Indian woman, when we celebrate, we are deliberately celebrating it with traditional Indian clothing. So, wearing a sari should not be an obstacle for a housewife to take care of her body. This is why I celebrate femininity.

She is someone who believes that every woman should be mindful of her fitness and take the necessary steps to live a great, healthy life.

She gave some great strength training advice to which she said, “Strength training helps improve your bone density and muscle mass. When you exercise with weights, you are eating well and taking care of your body. You become strong, emotionally, physically and mentally, and you can take better care of your family and society, ”she also added the benefits of bodybuilding, emphasizing the importance of enjoying the body. life with strength. She also cleared up the confusion for those who think bodybuilding is only for men, or bodybuilding makes a woman masculine. This is a non-sexist fitness routine.

With around 5,000 Instagram followers, the support of her husband and children, she has set foot on the right track by motivating internet users. Really, a woman can do anything. The world needs strong women with an indomitable will like her.

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Weight training

Viral video: Pune woman does push-ups and strength training wearing a saree and sets major fitness goals

Viral video: While most of us have become couch potatoes in the wake of the pandemic, physical activity has taken a back seat and laziness has taken hold. If you need some inspiration to get back into your fitness routine, Dr Sharvri Inamdar from Pune will surely motivate you with his daily workout schedule. Recently, Inamdar went viral on the internet after doing weight training in a gym, wearing a sari!Also Read – Meet Tripat Singh, 76, Whose Fitness Journey Will Leave You Inspired | Watch the video

In addition, she has been following a rigorous fitness program for the past five years and is also proficient in push-ups, pull-ups and weight training. In videos that have gone viral, she is seen wearing a saree and effortlessly doing push-ups, lifts, bicep curls with heavy dumbbells, and many other routines.

Watch the video here:

Speaking to India Today TV, Dr Sharvari Inamdar said: “Frankly, women don’t wear sarees every day. It is not comfortable for everyone to wear a saree. But as an Indian woman, when we celebrate, we are deliberately celebrating it with traditional Indian clothing. So, wearing a sari should not be an obstacle for a housewife to take care of her body. This is why I celebrate femininity.

She also added that every woman should include strength training in her fitness regimen.

“Many women prefer to do yoga or dance exercises, but we should include strength training in our routine because it is beneficial to stay young and enjoy life with strength, which can never be a weakness,” he said. she added.

Through her regular workout routine, she continues to encourage young and old alike to follow a strict fitness regimen.


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Weight training

Eight Ways to Gain Weight: How to Gain Weight

The reason why you might be underweight is that you may have a high metabolism, or you may be battling an unknown underlying issue that is preventing you from gaining weight. Generally, anyone with a Body Mass Index (BMI) below 18.5 is considered to be underweight. Although being overweight has its own health risks, such as increased risk of heart attack, stroke, or metabolic syndrome. Being underweight is not without its problems. It can weaken your immune system, leave you constantly tired and weaken your bones, putting you at risk for osteoporosis.

Manik Dhodi, fitness coach and athlete talks about the different ways to gain weight.

1. Eat more calories per day than you burn – you should be consuming more calories than your body burns each day. It is highly recommended that you seek the help of a nutritionist in determining how much you should eat, or simply increase your intake by around 300 to 500 calories per day. If you do this consistently, you should see the numbers on the scale go up slowly.

2. Eat several meals a day, frequently – it may not be easy to eat large portions at once. Therefore, breaking them down into multiple snacks and meals might be a good option. This will make it easier to consume those extra calories without making you sick. Try to eat three meals and three snacks a day if you can.

3. Try High Calorie / High Energy Foods – Eat foods that provide more calories and are easy to snack on or add to your existing meals to increase calories in a healthy way. Good sources of energy include foods like beans, dried fruits, eggs, nuts, and peanut butter. You can try playing around with recipes that include them, but better with professional advice.

4. Increase Protein Intake – The recommended protein intake is 0.8 grams per kilogram of weight. If you’re planning on building muscle or doing a lot of weight training, you could probably increase your protein intake. Research has shown that extra protein intake can help you build muscle mass.

5. More strength training and less cardio – While cardio is important in our routine for maintaining a healthy body and mind, it could be counterproductive in this case. Aerobic exercise or cardio burns a lot of calories and can negate that extra food intake. On the other hand, if you lift weights your body will build muscle and the extra calories you consume will go to those muscles. A supervised combination of limited cardio and strength training may be beneficial. said Manik

6. Don’t Eat Salads First – Salads are high in fiber and fill your stomach faster. While you should be getting the servings of fruits and vegetables you need each day, it’s just as important to have enough protein to fuel your workouts and help build muscle.

7. Do not drink water before meals – Drinking water before meals could fill your stomach and therefore significantly reduce your food intake.

8. Avoid Junk or Unhealthy Foods – Eating junk or unhealthy foods can also help you gain weight, but it could do more harm than good. It could also lead to gaining more fat which could lead to cholesterol issues as well.

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Weight training

Studies show that tai chi is more effective than weight training and aerobic exercise


When it comes to maintaining healthy cholesterol levels Research Tai chi is more effective than weight training and aerobic exercise.

WINK News explains to Tai Chi students and instructors why this exercise is so beneficial.

Stephen Piccone turned to Tai Chi for good health. “The older body is affected by arthritis, pain and discomfort in the joints,” Piccone said.

Years later, this gentle art has become a part of her daily life.

“Before you walk, shift your weight here and walk more calmly,” Picone said. “And it is now unconscious.”

Piccone has become a full Tai Chi student.

“The core really stabilizes you because the movements are so smooth and you take the time to move on to the next one,” he said.

Danling Neilson is a Level III Tai Chi instructor.“Your mind is calm and peaceful. Let the core complete the movement. Use your hips to allow your body to move weight, ”said Neilson.

Nielson says Tai Chi can also help you lose weight. “They lose weight from the inside to the outside of the body. It might take a while, but when you lose weight it’s very stable, ”Nielson said. “Taijiquan is a core muscle. Works continuously which also helps you lose weight. “

Dr. Michael Irwin is the director of the Cousins ​​Center for Psychoneuroimmunology at UCLA. “When you use these large muscle groups, you are actually doing a fair amount of physical activity,” Irwin said.

Dr. Irwin studies the health benefits of Tai Chi. One of his last studies More than 500 adults over 50 were followed for 38 weeks.

“The actual accumulation of abdominal fat, the waistline, has been shown to be one of the most relevant factors for adverse consequences, such as cardiovascular disease and certain cancers, especially in the elderly,” said Irwin said. Said.

“The aim of this study was to assess how tai chi and physical activity reduce waist circumference and abdominal obesity,” said Dr Irwin.

The participants in this study were divided into three groups. The first group did not do any intervention, the second group did weight training and aerobic exercise, and the third group did tai chi.

The traditional exercise group and the tai chi group lost their waistlines and weight.

However, Tai Chi performs best when it comes to maintaining HDL or “good” cholesterol levels. Dr Irwin says it’s important for older people with central obesity.

“I think that the fact that Tai Chi is just as effective and often superior in some of these outcomes is really important,” Dr Irwin said.

Many older people are less mobile than younger people, which can make it difficult to lose weight.

“They are immobile and unable to achieve the level of aerobic exercise necessary to reduce abdominal obesity,” Irwin said.

“We need a procedure that is very easy to perform, easy to manage once a day, and can be used effectively on a daily basis. It’s Tai Chi, ”said Dr Irwin.

According to instructor Neilson, the best part about Tai Chi is that it is easy to access and has little impact. “If you can walk, you can do tai chi,” Neilson said.

“Now when I look at myself in the mirror, I don’t care what goes on the outside, because it feels good on the inside,” Piccone said.

“If you go to the doctor and take a pill and take it, the pill works, it’s not the solution. Tai Chi is you, ”Piccone said.

Because belly fat is strongly associated with health problems such as cardiovascular disease and some cancers, researchers have focused on reducing the waistlines of older people.

Ideally, you need 20 to 30 minutes of Tai Chi practice per day.

Studies show that tai chi is more effective than weight training and aerobic exercise

Source link Studies show that tai chi is more effective than weight training and aerobic exercise

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Weight training

Tai chi is more effective than strength training and cardio, study finds


When it comes to maintaining healthy cholesterol levels, a study finds tai chi more effective than strength training and cardio.

WINK News explains to a tai chi student and instructor why this exercise is so beneficial.

Stephen Piccone turned to tai chi for his health. “The aging body takes its toll with arthritis in my joints, pain, discomfort, things like that,” Piccone said.

Today, years later, this gentle art is now part of his daily life.

“Before I walk, I shift my weight here and walk more gently,” Piccone said. “And it’s an unconscious thing now.”

Piccone has become a full student of tai chi.

“With the movement being so smooth and taking your time before you do the next move, the core keeps you really steady,” he said.

Danling Neilson is a Level III Tai Chi Instructor. “Your mind is calm, peaceful. Let the core complete the movement. Let the hip help the body transfer the weight, ”said Neilson.

Neilson says that tai chi can also help with weight loss. “They lose weight from the inside out. It might take a little while, but when you lose weight you’re very, very stable, ”Neilson said. “Tai Chi can also help you lose weight because the core muscle is working non-stop.”

Dr. Michael Irwin is the director of the Cousins ​​Center for Psychoneuroimmunology at UCLA. “When you engage these large muscle groups, you are actually engaging in a considerable amount of physical activity,” Irwin said.

Dr. Irwin is studying the health benefits of tai chi. One of his last studies followed more than 500 adults, all aged 50 and over, for 38 weeks.

“It turns out that waist circumference, the actual buildup of abdominal fat, is the factor most closely related to side effects, especially in older people, like cardiovascular disease and some cancers,” Irwin said.

“The purpose of this study was to assess how well Tai Chi or physical activity could reduce waist circumference or abdominal obesity,” said Dr. Irwin.

The participants in this study were divided into three groups: the first without intervention, the second group did strength training and aerobic exercise, and the third group did tai chi.

The conventional exercise group and the tai chi group both reduced their waistlines and lost weight.

But, when it comes to maintaining HDL or “good” cholesterol levels, tai chi has worked the best. Dr Irwin says it’s essential for older people struggling with central obesity.

“The fact that Tai Chi is as effective and in many cases better on some of these outcomes is, I think, really important,” said Dr Irwin.

Many older people don’t have the same mobility as younger people, which can make it harder to lose weight.

“They don’t have their mobility and they can’t achieve the levels of aerobic activity needed to reduce abdominal obesity,” Irwin said.

“We need to have interventions that can be used effectively on a daily basis, that are really easy to do and easy to fit into a daily routine. And that’s what Tai Chi is, ”said Dr Irwin.

The best part about tai chi is that it’s accessible and low-impact, according to instructor Neilson. “If you can walk, you can do Tai Chi,” Neilson said.

“When I look at myself in the mirror now, I don’t care what the outside looks like anymore. Because the interior feels good, ”Piccone said.

“It’s not a fix like you go to the doctor and get a pill, and you take it and the pill does it for you. Tai Chi is you,” Piccone said.

Researchers have focused on reducing the waistlines of older people, as belly fat is closely linked to health problems such as cardiovascular disease and some cancers.

Ideally, you should practice tai chi for 20 to 30 minutes a day.

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