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Healthy Image Fitness, LLC
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One of the best things about exercise is - you only fail if you quit!
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Glute Kickback (muscle worked glutes): Starting position - kneel on an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso). Get into a kneeling push-up position but with the hands spaced about shoulder width apart. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves.


As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.


Go back to the initial position as you inhale and now repeat with the left leg.


Continue to alternate legs until all of the recommended repetitions have been performed.
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Muscle strength gains can boost brain function in people with mild memory and thinking problems, a new study finds.
The study volunteers who did weight training twice a week for six months to at least 80 percent of their maximum strength showed significant improvements in mental function.
The benefits lasted for at least a year after their supervised weight-lifting sessions ended, the study showed.
The results published in the Journal of the American Geriatrics Society.
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It’s not just an activity for kids! It’s the original calorie burning exercise. Not only are all the leg muscles being used but it also works your core, arms, shoulders and it’s a great cardiovascular exercise. Get this….it burns up to 762 calories per hour. Now it does take some practice so be patient and don’t give up! Try jumping rope today.
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If you’re not a gadget junkie yet you want to know your level of exertion during exercise try the Borg Rating of Perceived Exertion [RPE]. RPE is a method for determining your physical activity intensity level. Perceived exertion is how hard you feel your body is working. The rating chart below is based on sensations you experience during physical activity and helps converts those sensations into numbers to help you gauge your efforts.
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Following regular exercise guidelines can save you more than $2,500 per year in healthcare costs, particularly those who are diagnosed with cardiovascular disease. A recent study concluded that participants who had cardiovascular disease and who followed exercise guidelines for weekly moderate-to-vigorous activity had healthcare costs amounting to $2,500 per year less than those who also had cardiovascular disease and did not follow weekly exercise guidelines.
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Reverse Lunge with Barbell: Start by resting a moderate weight barbell across your rear shoulders standing in an upright position and feet hip width apart. Begin movement by stepping back with one foot to about 2 feet. Lower your hips toward the floor until your trailing knee is just above the floor. Both knees should be bent to about 90 degrees and your torso should be perpendicular to the floor (hold bent knee position for one count). Inhale through this part of the movement. Now pushing with your back foot return to the starting position as you exhale. At this point you can either continue the exercise using the same leg for multiple repetitions and then repeat on the opposite leg or you can alternate legs with each step back and complete all repetitions for one full set.
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Two principles regarding rest periods between weight lifting sets. Shorter rest periods (1 min.) between sets burns more calories during the workout, while longer rest periods (5 min.) help to develop stronger muscles. Lead study author James Mckendry points to protein suppression as the primary cause for the variation in strength gains. Application: If you want to build strength, especially after recovering from an injury you may want to apply the 5 minute rest period principal. Study author Mckendry suggests a 2.5 minute rest period as a compromise to get the best of both world.
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It’s not only what you put in your shopping cart that can be bad for your health, it’s what’s on your shopping cart too! University of Arizona professor Charles Gerba found shopping carts host more germs and bacteria than escalators, ATM machines, restaurant tabletops, ketchup dispensers, toilet seats, public restrooms, chair armrests, diaper-changing stations and playground equipment. Why are we telling you this? This type of contamination may contribute to winter colds and flu. Be sure to use disinfectant wipes now available at many grocery stores and always was your fruits and vegetables.
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If you find yourself skipping to many workouts try the 10-Minute Rule. So the battle begins….I should go workout….I’ll do it later….later comes and you say I’ll go tomorrow. Stop right there! Seize the moment, get to the gym and apply the 10-Minute Rule. Here how it works: once you’re at the gym start with 10 minutes of light exercise. If after 10 minutes you still don’t feel like exercising go ahead and get on with your day. However, in most cases after just 10 minutes of light activity your endorphins will begin to kick in and you’ll complete the entire workout. Don’t let that little devil on the shoulder talk you out of trying the 10-Minute Rule the next time you feel like skipping a workout.
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