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Fitness exercise

Army begins fitness exercise |


The Gambian Army has informed the public that the 1st Infantry Battalion of its staff Yundum Barracks has started a fitness exercise.

“The defense headquarters camp and the barracks of the 1st Yundum Infantry Battalion on Wednesday February 3, 2021 start the CFT and BFT respectively. The CFT is a form of test / exam that every officer / soldier is required to undergo annually after passing their Basic Physical Fitness Test (BFT).

“This mandatory annual test is performed in accordance with the training guidelines of the Chief of the Defense Staff. It is made to assess the physical strength, agility, endurance and combat ability of each active GAF member in the khaki uniform. The success of this test shows that the individual is ready to assume all the military activities that he can be asked to do.
However, a precursor to this is a Basic Physical Fitness Test (BFT) which involves running without wearing speed for a total distance of 5 km; 2.5 km one way and 2.5 km return to the starting point. The return to the starting point of 2.5 km is timed in 10 minutes for personnel under 25 years old. The times allowed to pass the fitness test, however, vary by age and gender. Running is one aspect of BFT; Push-ups, squats, pull-ups and other physical exercises are also tested to assess the fitness of the GAF officer / soldier, ”the army statement read.

The statement added: “Unlike the BFT, the CFT is a 12 km race (6 km outside / 6 km in the back) carrying individual rifles and a backpack weighing up to 15 kg on the back. of the individual. Participating troops in full combat order would run and march the 12 km with schedules ranging from 1 a.m. to 1:30 a.m. depending on the unit conducting the exercise.


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Physical fitness

What is the share of the mind in physical form?

By Promise Twinamukye

Have you tried to lose weight by exercising without much success? The problem could be solved just by getting your mind to cooperate. This is called cognitive ability.

What is cognitive ability?
It’s more of a mental form, but it most certainly plays a huge role in physical form, shaping one’s ability to remember movements for example and enter the flow.

Getting in shape and having the right mindset to do it usually have a correlation. While some of these correlations may not be tangible, they do exist.

Rosette didn’t like working out for any reason, and she didn’t want to lose weight either. She was brought in to train with a group of friends. She didn’t want to let them do it on their own. After a few weeks, they would come together and weigh their weight. While others lost 5kg, 4kg, 3kg, Rosette stayed the same even after going through the same routine and exercise program. She couldn’t take any weight off because her mind wasn’t there.

According to Innocent Ntabazi, a psychiatric nurse, for training to be effective, you have to program your mind to react accordingly.

How your mind affects fitness
Cognitive well-being can also affect physical well-being and vice versa. If the mind is struggling, you may find it difficult to focus on your goals. When your body is not doing well (for example if you are sick) it can also affect the brain.

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For example, a person with psychosis, an illness that affects the way your brain processes information, primarily a symptom of mental or physical illness, extreme stress, or trauma, may not be able to to do things right.

Most people with the condition tend to have poor judgment and rarely care about their personal appearance, according to Ntabazi.

How the rest of the body is affected
Postpartum psychosis (an illness that occurs days or weeks after the birth of a child) can affect a person’s ability to think clearly or focus on personal goals.

Ntabazi says depression and anxiety can also change the way one thinks about one’s fitness routine. Because the body is primarily guided by the brain, any disturbance delays the body.
However, training has also been shown to decrease overall blood pressure levels, elevate and stabilize mood, improve sleep and improve self-esteem.

Solutions
There are many ways to deal with the mental processes involved in acquiring knowledge and understanding, including thinking, knowing, remembering, judging, and problem solving.

Ntabazi says that a balanced diet nourishes the neurons in the brain that help it cool off.

According to Harvard Health, like an expensive car, your brain works best when it receives higher quality fuel. Eating high quality foods that are high in vitamins, minerals and antioxidants nourishes the brain and protects it from oxidative stress, the “wastes” (free radicals) produced when the body uses oxygen, which can cause damage cells.
Enough of rest and fitness, have a way to refresh the mind and make it comfortable.

Good stress management (while some may share their problems, others may want to keep their problems to themselves. While the former helps relieve stress, the latter increases it).

According to Solomon Kirinya, physical trainer, it is a little difficult to motivate yourself without outside forces.

This is called intrinsic motivation (when you adopt a behavior because you find it rewarding or satisfying). You do an activity because you enjoy doing it, not because you want to get something in return or avoid something unpleasant. The behavior itself is its own reward.

There are people who can always get motivation on their own, but there are those who, when they conform to something, need outside forces to achieve their set goals.
“It’s like learning to drive. You start with an instructor and later you start driving on your own, ”says Kirinya.

Getting examples of people who have done something of the same interest with a person helps you realize that you can do it too. By external motivation, you end up liking an activity and enjoying it without being told.
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Physical fitness

Fitness and good food – Two-thing model Maren Tschinkel vouches for

A German model with her consummate skills, ready to rule the world, Maren Tschinkel is also a physical trainer! With the proverbial saying that your body is a temple, in her mind, Maren worships her body through intense workouts.

Maren Tschinkel, a fairly daring and charismatic personality, with a charm to captivate countless hearts has colossal plans to achieve.

Having obtained his coaching license after high school, Maren’s dedication is truly admirable. In addition to being a model, she shows unprecedented dedication and classifies the gym as her passion as well. Very concerned about her eating habits too, she is very disciplined in her daily routine.

Passionate about excursions, Maren is used to making new friends often. Yet in the midst of her excursions, she often finds time for herself.
The model enjoys having time dedicated to herself and plans solo weekends.

His physical form, elegant skills and state of mind are deeply represented by his working environment. Obtaining the support of her fans and her family, she works vigorously on her passion. Her parents care deeply about her and corroborate her career choices.

The fitness geek believes she is her only competitor and strives to be her best. Its major projects involve its all-inclusive development and its journeys around the orb.

We admire her dedication and wish that she continues to thrive and offer more and more love to her fans. We hope for her a ginormic success!


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Weight training

Meditation and weight training routine

Comedian Jerry Seinfeld thinks there are only two healthy habits that “could solve just about anyone’s life”: transcendental meditation and weight training, he said in a recent podcast episode, “The Tim Ferriss Show. “

Seinfeld, 66, explained that incorporating these techniques into his routine has helped him stay productive, focused and creative throughout his career. Here’s what you need to know about bodybuilding and transcendental meditation:

TM: ‘The ultimate working tool’

Transcendental Meditation (or TM) is an exclusive form of meditation that involves sitting for 20 minutes twice a day and repeating a mantra. (TM is taught by certified instructors and costs $ 380 to $ 960 on a sliding scale.)

Oprah Winfrey, hedge fund billionaire Ray Dalio and even singer Lady Gaga are supporters of TM and attribute much of their success and productivity to the practice.

Seinfeld agrees, calling TM “the absolutely ultimate work tool.”

So what is it that makes this type of meditation so special? The practice of TM “allows the active thinking mind to calm down and experience calmer levels of thought”, Bob roth, TM instructor and CEO of the David Lynch Foundation, said in a 2014 YouTube video.

According to Seinfeld, TM helps reduce stress and increase energy and focus. “As a stand-up comic, I can tell you my whole life is focus fatigue,” he said. “Whether it’s writing or playing, my brain and my body, which is the same thing, are constantly hitting the wall. And if you have [TM] in your hip pocket, you’re Columbus with a compass. “

Seinfeld practices TM twice a day or “whenever I feel like I’m diving,” he said. For example, if he does not feel inspired during a writing session, he will meditate. “If I sit down and the pen doesn’t move for 20 minutes, I know I’m out of gas,” he said.

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Weight training

These seniors prove that bodybuilding is not just a young man’s game

Meet Indian Seniors Over 70 Turning Heads For Their Approach To Fitness, After Battling Pandemic While Pressing 80 Kilogram Bench

The deadlift in a draped saree by Marwari looks cool, but the reason octogenarian Kiran Bai from Chennai started weight training at this age was for a simple but integral purpose. For the first time in five years, the 82-year-old was able to sit on the floor and stand up on her own.

This need for physical independence pushes a small part of Indian seniors to do bodybuilding; a deadly pandemic placing them in the vulnerable category only added to the need. Tired of her sedentary life, remaining confined to her home and unable to meet her loved ones, Kiran Bai was not in a good psychological position until she found a trainer in her grandson, Chirag Chordia, a partner in the system. of force from Chennai.

Defy expectations

“When the lockdown started, my grandmother was saying things like her end was near. She felt there was nothing she could do but sit down with her phone, ”says Chirag, who is also based in Chennai but lives separately. “At that point my mom contacted me to ask if I could talk to her, not as a coach but just as a grandson.” What started out as phone conversations evolved into a virtual and, soon after, face-to-face training program between grandson and grandmother.

Kiran Bai from Chennai ventured into progressive resistance training after pandemic

Kiran Bai from Chennai ventured into progressive resistance training after pandemic

Less than four months later, Kiran now does full body workouts three times a week: lifting five kilograms on each hand, doing seated worms, resistance bands and squats. But what makes her happiest is that she can now walk four to five lane lengths without catching a breath.

In Chandigarh, 76-year-old Tripat Singh is somewhat of a local hero in the fitness community. His workout buddies are 18 to 20-year-old men at Ozi Gym, where he became the brand ambassador after doing 584 push-ups in one go. They spot him as he squeezes 80 kilograms in the morning from 6 a.m. to 9 a.m. His dedication and training earned him social media fame this year when cricketer Virat Kohli and actor Anushka Sharma shared his training videos. He now regularly shares training and motivation tips through his Instagram account that his student granddaughter helped create.

Bodybuilding wasn’t something Tripat started until he was 64. Yet he had learned the importance of fitness much earlier in his life by watching how diabetes affected his father. “I was with him in his last days. It’s hard when the body loses the battle at the end. So I decided to drive this disease out of my family, ”he says.

These seniors prove that bodybuilding is not just a game for young men

Tripat lives with his two sons, daughters-in-law and grandchildren. However, he seems annoyed that none of them share his passion for fitness.

Three thousand kilometers south of Thiruvananthapuram, 70-year-old Ambika Nair has a similar complaint. “Chettan oru madiyan aanu (My husband is a lazy man), ”she said teasingly.

“There’s no point in staying home thinking you’re old. Follow any form of movement you like. It doesn’t have to be heavyweights, but keep going, ”Ambika says. Before the pandemic, she was a regular at the Belaire Health Club, a fitness center in the city, doing 70 kilograms of leg presses.

During the pandemic, Ambika Nair from Thiruvananthapuram took a break from weight training and switched to yoga

During the pandemic, Ambika Nair from Thiruvananthapuram took a break from weight training and switched to yoga

Her fitness journey is linked to that of her daughter, starting when she gave birth and starting again more than two decades later when her daughter gave birth to her child. “I started taking yoga classes to lose weight after my pregnancy,” says Ambika, explaining that “at that time (1969) it was not common for women to go to the gym” and that yoga was more acceptable. “Then, 18 years ago, after my daughter gave birth, I went with her to the gym to support her as she tried to lose weight during pregnancy. My daughter finally stopped going, but I kept going, ”she says.

Work within limits

When Tripat started weightlifting, his family were not very happy: “They told me it was not the right age. They asked, “What if something happens to your joints? But luckily I had always been active, so there weren’t any major issues.

His story is true for many elderly people in this country since lifting weights is considered a game for young people. Softer cardio routines such as jogging, aerobic exercise, chair yoga, and Pilates are more common among older people. “I started running 12 years ago and it made me feel fitter. I have run full marathons in Delhi, Gurugram, Chandigarh, Shimla and so on. But despite everything, my belly stayed until I started lifting, ”says Tripat.

Chirag has been a strong advocate of progressive resistance training for the elderly. “No matter how old you are, your bones and muscles are still living tissue. By challenging it gradually, in a way that works for you, resistance training can make you strong enough and really functional, ”he wrote in an Instagram post. In November, he announced “GrannyGang,” a week-long free trial of home workouts for seniors.

These seniors prove that bodybuilding is not just a game for young men

“Train at an intensity that works for you rather than overdoing it too soon. Consistency is the most important. Train to have at least the core strength to do your daily activities, ”he says. For example, her grandmother lifts and moves half a bucket of water when she bathes, which is about 8-10 kg. In his first conversations with his clients, if Chirag finds out that they need medical attention, he makes sure they have a training clearance from their doctors. “You have to find out where everyone’s starting point is, and then build a training program around that, not the other way around,” he says.

The movement Kiran Bai now undertakes reminds him of his youth: milking cows, drawing water from the well and grinding flour. In most cases, a movement and fitness trend in your 20s also helps get back into shape later in life.

Ambika also says that she has always been quite active; one of his favorite sports was playing basketball with his family. “Most of my peers complain about knee or arm pain that I never had from workouts. Plus, I never felt the need for household help, ”she says.

It doesn’t matter how sedentary your career has been, Tripat points out. “Even ten minutes of training is important for opening up your body. Our bodies weren’t made to sit idly by. If you do, they will degrade eventually.


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Physical fitness

Holistic wellness | Tips for Holistic Wellness: How to Improve Mindfulness, Fitness, and Overall Health

Updated December 14, 2020 | 11:13 IST

Overall mental and physical health has been quite compromised in 2020, due to restrictions put in place to curb COVID-19. As the year draws to a close, here are some tips for holistic wellness.

Tips for Holistic Wellness: How to Improve Mindfulness, Fitness, and Overall Health

Tips for Holistic Wellness: How to Improve Mindfulness, Fitness, and Overall Health | Photo credit: iStock images

Highlights

  • Wellness is a holistic term that includes physical, emotional and mental health
  • The year 2020 has been difficult for the whole world
  • Here are some tips for improving mindfulness, fitness, and overall health to stay healthy and happy.

New Delhi: The year 2020 has been a difficult year for many people. With stay-at-home restrictions, social distancing, working from home, online classes and a very rapid and unprecedented change in the “new normal” has really left us all struggling to keep our bodies and minds in check. their best form compromised well-being. As the stress of the pandemic increased and physical activity declined due to COVID-related restrictions, people began to find their mental and physical health in shambles.

However, as the year draws to a close, we can finally see the light at the end of the tunnel. Various COVID-19 vaccines have now been proven to be effective and safe, and public vaccination in some parts of the world has also started. In the hope that we can soon end the pandemic, it is important to bring our physical and mental health back to the best of their condition.

5 tips for holistic well-being, overall health

  1. Spend more time in nature – You can kill two birds with one stone by making sure you spend more time in nature. Not only does this improve mindfulness and help take control of our mental health, spending time in nature can also mean more physical activity. Make sure you spend at least half an hour outdoors, whether it’s playing sports, running, or just taking a walk. Also, try to disconnect from your electronic devices while you are at it, for best results.
  2. Stay hydrated – Drinking water is essential for the functioning of the human body. However, we often tend to ignore the importance of drinking enough water, especially during winters, because we are not so thirsty. Make sure that you drink at least 2-3 liters of water per day and you will start to notice a difference in your health in just a few days.
  3. Make workouts fun – 2020 has really changed the way we exercise. Exclusive gym memberships, he took us to home workout routines. However, they are not a bad thing at all. If home workouts have become monotonous, you can change it up by switching exercises, creating workout videos and motivating your social media friends to participate, or including your family in your workouts.
  4. Learn to disconnect – With working from home, online classes, and other virtual means of doing business, people have become addicted to their laptops, phones and other screens. From waking up to sleeping, people not only look at their phones, but also have work-related activities in mind. It is not healthy for their mental health and can lead to undue stress.
  5. Keep an eye on your health – Regardless of age, we must remain actively involved in controlling our health parameters. Frequent blood tests, tests for common illnesses and conditions, especially those that exist in the family, should be done in order to prevent them, diagnose them early, and get the right treatment to avoid complications.

Disclaimer: The tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or healthcare professional if you have specific questions about a medical problem.

Get the latest health news, healthy eating, weight loss, yoga and fitness tips, more updates at Times Now


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Weight training

Woman tackles ‘pure’ OCD and suicidal thoughts with weight training

Juliet with her now six-year-old son (Photo: Juliet Fox)

Five years ago Juliet Fox had a miscarriage, which marked the start of everything in her life that escalated into an extremely dark place.

At the time, Juliette had a two-year-old son to care for, but everything was getting more and more overwhelming.

“My marriage was silently collapsing, I was desperately miserable,” Juliet told Metro.co.uk

“I put five stones pretty quickly. I never weighed myself at my heaviest weight, but I probably had 16 stones.

Not only was Juliette’s physical health suffering due to the rapid weight gain, but she was also struggling with mental illness, which was exacerbated by the trauma of losing her pregnancy.

“I have a history of severe OCD, and it was especially miserable around the time – I was sometimes suicidal,” she explains.

“My OCD was what is called a ‘pure O’, which means pure obsession, so the compulsions are happening inside your head, rather than being visible to others.

“I had very dark, intrusive thoughts and images so horrible that I can’t describe them, playing in endless loop.


Juliette Renard
“We are constantly being told to be less, to be smaller. I want women to find their strength, to find the joy of being more. (Photo: Juliette Fox)

“It’s like being tortured by your own brain.

‘I struggled terribly with anxiety and depression for the first three years after my son was born in 2014. Sometimes I wanted nothing more than to drive headfirst in a truck, or somehow cease to exist. of another.

It was the discovery of bodybuilding that helped her get out of this dangerous place.

Juliet started training in 2016. She had been drawn to the idea for a long time, but didn’t know where to start or how to do it.

“I found a program through Facebook called Female Body Blueprint and decided I needed to change. So I just started, ”says Juliette.

“I felt like the tallest woman in the gym most of the time; I would wear my dad’s joggers and giant T-shirts to hide myself.

But slowly Juliette’s confidence started to grow as her body got stronger and her goals became less related to her weight and body image.

“Within a year, I lost weight and felt strong and capable,” she says. “I loved focusing on what my body was capable of, learning to push myself, building myself stronger and better every week. It changed life.

Juliet in the gym

“I love the feeling of putting on weight and exercising that I thought we were incredibly beyond me.” (Photo: Juliette Fox)

Juliet caught the bodybuilding virus. She couldn’t stop reading and learning about training, technique and nutrition.

“I fell in love with the process and the knowledge, and after more than a decade of postpartum depression and OCD, which kept me from a career, I decided to get a qualification in personal training. “, she says.

“I wanted to help people, especially women, gain strength and confidence, and make change through scientifically proven methods. “

It’s quite a turnaround for Juliette. As a child, fitness and sports were never something she loved. She never imagined that she would find a place in this world.

“I was the fat, un sporting school girl who hated moving,” she explains. “Unlearning bad associations with effort instilled in school has been a major mental undertaking.

“I’ve always liked strong female characters in movies and games, I kind of identified with them although I’m not strong myself. My body has always been tall and broad – more Hulk than Wonder Woman – so I felt I had strength in me waiting to come out.

“Starting the weights was a step towards actualizing this sense of inner strength for myself.”

Juliet says she loves everything about it. She says the feeling of working hard and making progress goes beyond the physical benefits of training alone.

“Honestly, I love everything about it,” Juliet says. “I’ve learned to push myself – I think intensity is a skill that comes pretty slowly if you don’t learn it through team sports.

“I also love the constant process of improving technique and learning the body, watching myself change over the months and feeling this pride in the work I have done that has led to visible results.

“I love the feeling of putting on weight and exercising that I thought we were incredibly beyond me.”

Juliet says unlocking this newfound passion helped her get through some of her darker moments. She believes that improving her physical strength has helped build her mental resilience in the face of anxiety, depression and OCD.

“The sessions at the gym gave me that amazing bubble where after a workout I felt brighter,” she says. “The anxious and dark thoughts were further away and couldn’t reach me, everything was calm and peaceful.

“I needed this time away from my baby to focus on me, to feel my body and connect with it.

“To have something that I could grow and be successful in, to make myself stronger physically when I felt out of control in my life, was empowering.”

Juliet says her biggest challenges were reframing her mindset regarding fitness and physical challenges.

“Learning to appreciate physical exertion has been a challenge,” she says. “Instead of stopping when the going gets tough, lean over it and kiss her.

“I guess being a taller woman in the gym at first was tough, but I just ignored everyone, put on headphones, and listened to fitness podcasts.

“I’m still struggling to mentally try new things that I perceive to be outside of my comfort zone. In confinement I inevitably had to do more conditioning and metabolic or HIIT-type workouts, which I was very resistant to at the beginning. But it actually proved to me that I can be flexible and be successful by improving myself in areas I didn’t think I was good at.

Juliet is still shocked at how far she’s come over the past few years and at her ability to appreciate things she thought she hated.

“Now I have gone from ‘I wouldn’t run if a tiger chased me’ to running 6 km with my brother this week.

“I can’t wait to get back to the barbells in the gym though.”

Juliet’s goal as a skilled fitness professional is to empower people, especially women, to get fit and healthy by using strength training rather than endless cardio.

“I want to specialize in helping women after birth and during and after menopause regain their strength and potency, and harness the protective and rejuvenating effects of strength training.

“We have so much in us. Just helping people find joy in strength and movement would be a privilege. ‘

Juliet is fed up with the rhetoric that women have no place in the gym’s weight room. She wants to inspire other women to find the confidence to exist loudly in these spaces and feel the benefits for themselves.

“We are constantly being told to be less, to be smaller. I want to help women find their strength, to find the joy of being more, ”she says.

“More capable, fitter, more weight this week than they thought they could lift last week.

“In addition, the protective effect of muscle building on diseases of aging such as osteoporosis which affects women more. And it’s just fun!

“Seeing progress week after week is so motivating. I’ve done painful cardio classes that I would have to force myself to go, but strength is its own reward.

“We are all strong women. But making the decision to become better and stronger, in spirit or in body, is life changing. ‘

Do you have an inspiring story to share? We want to hear from you.

Contact us: metrolifestyleteam@metro.co.uk.

MORE: Have self-help books made us stop giving people a second chance, or are we just better at setting boundaries?

MORE: From feeling like the only non-white person in her small town, this woman has found her voice and now speaks at BLM gatherings


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Weight training

Queen’s fitness routine involves weight training with a crown

Although you’d be hard pressed to find the word coaching in any biography of the queen. She’s never lifted a dumbbell, hopped on an elliptical trainer, tracked her heart rate, or done anything that looks like a squat, lunge, crunch, press, or curl in a gym environment. The only real “weight training” Elizabeth has ever undergone was done out of royal necessity. Insisting on wearing the traditional (and heavily heavy) St. Edward’s crown for her coronation in 1953, Elizabeth had rehearsed for weeks before, marching around the palace wearing the nearly five-pound jewel-encrusted crown, preparing her neck muscles for the big event. Palace kitchen workers compare it to carrying two bags of sugar on your head. It is an upper-body exercise that is repeated every year at the official opening of Parliament, when she usually dons an even heavier crown and walks up to her throne under the velvet state robe of 15 lbs. But the queen does not want to repeat the effort more than necessary. She doesn’t see anything pleasant about being painfully “bloated,” as she calls it, immensely preferring a calm walk instead.

The Queen “believes very much in reasonable exercise,” explains biographer Ingrid Seward, noting that aside from gentle gallops on her horses and a few occasional country sports, walking has been the only constant source of physical activity in her. life. When she is at Buckingham Palace, every afternoon around 2:30 p.m., she goes for a long walk in the gardens with her corgis. In the countryside, at Balmoral or Sandringham, she will still crisscross the moors and woods a little. But nothing designates these times as being particularly sporty in nature. There are no fancy sneakers or quick arm movements to speak of. Elizabeth just walks naturally, with an “intentionally measured and deliberate demeanor,” to quote her longtime dress designer Norman Hartnell. She might wear wellies and a cane if she’s feeling particularly adventurous. But little else is involved in the exercise like a queen.

It might be easier to accept if Elizabeth confessed to hiding a high-intensity cardio trainer in the palace attic. Prince Philip’s longevity, after all, is so much easier to explain due to his more traditional (read “rigorous”) approach to fitness. But although it’s almost universally accepted as a fact, research has never supported the phrase “sweat more, stretch more, live long.”

On the contrary, studies of lifestyles in blue areas of the world (where lifespans are the longest) show a surprising reversal in typical gym behaviors. While America’s “healthiest” souls beat their joints, muscles, tendons, and heart feverishly a few times a week, people in the blue zones show a marked preference for more moderate activity.

On the Italian island of Sardinia, longevity researcher Dan Buettner noticed that the people most likely to reach their 100th birthday were those who walked and moved more each day, not necessarily more vigorously. Shepherds tending to their flocks, slowly roaming the Sardinian hills on foot, were more likely to become centenarians, more than farmers of the same population (people are more likely to damage and inflame their joints by more arduous work). The discovery led Buettner to abandon the exercise mania of modern gyms in favor of “more regular, low-intensity physical exertion” of the type traditionally adopted in the Blue Zones: “the type of exercise that the rest of” between us should do ”.

Elizabeth grew up believing that there was little difference between being playfully active and being in good physical shape, a mindset largely nurtured by her father, King George VI. Remembering his own boot camp style upbringing (and the physical rigors of Royal Naval College as a 13-year-old caddy, complete with cold baths and flogging), George VI wanted something different for his daughters though- loved. Namely, fun.


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Fitness exercise

Foldable design adorns the Sunny Health & Fitness exercise bike, now $ 115 (save 42%)

Amazon offers the Sunny Health & Fitness Magnetic Folding Exercise Bike (SF-B2989) for $ 114.99 shipped. To note: Stocks are running out, but more are on the way. That’s $ 84 off the typical rate, which is lower than the Sunny Health & Fitness direct sale price of $ 25 and offers a new all-time low. This highly affordable exercise bike has a digital monitor that shows your workout time, speed, calories burned, heart rate, and the list goes on. On top of that, riders can polish their workout by choosing from 16 different levels of magnetic resistance. Perhaps the best feature of this exercise bike is that it can be folded to reduce its overall footprint. Rated 4.7 / 5 stars.

Prevent scuffs and scuffs from happening to your floor by using some of today’s savings on Sunny Health & Fitness Exercise Equipment Mat. The small solution will adapt perfectly to your new purchase and will adapt to only $ 18. It will not only protect your floor, but also serve as a non-slip, water-resistant and “easy to clean” surface.

While you’re at it, why not modernize your workout room with the 59-inch TV stand from Walker Edison? It is currently marked with $ 60, allowing you to tear it off for $ 240. This shed is available in a few colourways, both of which provide a clean and simple look that is sure to refresh your space.

Features of the Sunny Health & Fitness exercise bike:

  • ADVANCED DIGITAL MONITOR: Stay up to date on your progress by tracking your: Time, Speed, Distance, Calorie, Odometer, Heart rate.
  • MAGNETIC RESISTANCE: Customize your fitness for high speed sprints or high resistance climbs with 16 levels of adjustable magnetic resistance.
  • FOLDABLE AND SPACE EFFICIENT: The small footprint allows for easy space saving and even easier storage by simply folding the stationary bike.

Subscribe to 9to5Toys YouTube channel for all the latest videos, reviews and more!


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Fitness exercise

Fitness: exercise is a golden opportunity for the elderly

But does age justify a new set of guidelines?

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In the old days, the golden years were all about getting up and relaxing. But that was before exercise was linked to reduced risk of chronic disease and increased longevity. Physical activity is now seen as an essential part of a long, healthy life, and is especially important for older people, including those who have not yet jumped on the bandwagon.

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But there is no clear consensus as to which type of physical activity is best suited for older populations looking to take advantage of all that exercise has to offer. Is the non-specific age recommendation of 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week the best option? Or are there some workout routines that provide better results for older athletes?

A team of researchers sought answers by comparing the long-term and short-term results of three exercise programs on a large group of Norwegians aged 70 to 77, divided into three groups. The control group (780 people) were asked to follow the national physical activity guidelines, which in Norway provide for 30 minutes of moderate-intensity exercise most days of the week. The second group (387 people) swapped two days of 30-minute general training for 50 minutes of continuous exercise performed at an intensity equivalent to 70% of their maximum heart rate. The third group (400 people) were also asked to swap 30-minute workouts two days a week, but their routine consisted of four four-minute high-intensity intervals performed at 90% of their maximum heart rate. Data on the fitness and health of the three groups, whose average age was 72.8 years, were collected at the start of the study and again one, three and five years later.

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To ensure that the two non-control groups stayed on target, they met regularly with professionals who supervised workouts designed to ensure that participants were exercising in the appropriate training zone, with intensity measured by heart rate monitors and perceived exertion ratings. Adherence to the exercise routine was analyzed by self-report, with anyone who participated in less than 50% of the workouts being considered non-compliant. At the end of the study, two doctors analyzed medical data from all three groups, including deaths, without knowing what exercise routine they were following.

The researchers predicted that the two groups who exceeded national physical activity guidelines would benefit from a further increase in longevity, but there was no difference in the death rate between those who followed the general routine of 30. minutes and those who hadn’t. There was, however, a slight increase in longevity among the high-intensity interval group compared to users who performed 50 minutes of continuous moderate-intensity exercise.

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The researchers are unsure why their hypothesis was not realized, but suspect it has something to do with the overall good health of the study subjects. A whopping 80 percent reported an average or high level of physical activity at the start of the study, suggesting that exercise was already contributing to their overall health and longevity. Another finding to consider is that 47% of people who did high-intensity interval training followed it until the end of the study, compared to the 69% of controls who maintained their routine for the five years. complete.

“Participants in the control group did not receive supervised exercise, but exercised at relatively high levels throughout the five years,” the researchers said.

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Another unexpected finding is that peak oxygen uptake, a measure of cardiovascular fitness, showed no age-related decline during the study. This is good news for older athletes, as a drop in peak oxygen uptake is typical in this age group and is associated with an increased risk of premature death and coronary heart disease.

The bottom line is that there are a number of options for older people who want to reap the full health benefits of physical activity. It is also clear that for active seniors, judging the effectiveness of a workout by its duration or intensity is not good practice.

“The central implication is that either vigorous physical activity of short duration, or moderate physical activity of longer duration or a combination of both, which equals the same amount of work each week, will have the same favorable health outcomes. , with vigorous physical activity. being the time-efficient alternative, ”the researchers said.

So go ahead and pick the workout you want – or better yet, mix it up between the three routines featured in this study. For the elderly, not only does exercise have the potential to alleviate many of the negative health problems associated with aging, it can really make the last few decades of life a golden one.

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