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13/11/2015

The Advantages of Going to the Gym Every Day
The Centers for Disease Control and Prevention recommends that all adults get at least 30 minutes of moderate exercise five days a week. Going to the gym every day is one way to accomplish this goal. Regular exercise carries many physical and mental health benefits. Do not begin any new exercise program without talking to your doctor first, especially if you have any health conditions or have been sedentary to this point.
Weight Control
Going to the gym every day will help you control your weight. Expending 500 calories per day, or 3,500 calories per week, will help you to lose 1 lb. per week. If you are overweight or obese, losing even a moderate amount of weight, such as 10 percent of your body weight, may reduce your risk of developing serious conditions. Making changes to your diet may help you to lose even more weight. A reasonable goal is to lose up to 2 lbs. per week if you are overweight.

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Heart Health
Exercising daily strengthens your heart and allows it to pump more efficiently with less strain. Exercise also lowers your blood pressure, which measures the force on your artery walls each time your heart beats. It may lower your cholesterol and triglyceride levels, allowing blood to flow more smoothly through your arteries. Going to the gym for 30 minutes a day five days per week may lower your risk of developing heart disease or having a stroke, says the CDC, and going for a longer period often can lower your risk even more.
Calculate your BMI with our BMI Calculator.
Other Health Benefits
Regular exercise may lower your risk of developing diabetes, metabolic syndrome and some types of cancer, such as colon cancer and breast cancer. Combining aerobic exercise with strength training at the gym helps your muscles, ligaments, joints and tendons remain in good shape, which will make you stronger and more flexible. This is particularly important as you age or face problems such as arthritis. You may lower your risk of falling or fracturing your hip, which may negatively impact your life, especially in your older years.
Mental Health Benefits
Going to the gym every day puts you in contact with people on a regular basis and will enhance your social life as well as the way that you feel about yourself. You may sleep better if you exercise each day; and more sleep means more energy and a more even mood. As you lose weight and get in shape, you will begin to look better. FamilyDoctor.org states that regular exercise helps treat depression. Taking the time to work out every day is doing something nice for yourself, which will make you feel calm and content.

13/11/2015

13 Unexpected Benefits of Exercising in a GYM
Many people hit the gym or pound the pavement to improve cardiovascular health, build muscle, and of course, get a rockin’ bod, but working out has above-the-neck benefits, too. For the past decade or so, scientists have pondered how exercising can boost brain function. Regardless of age or fitness level (yup, this includes everyone from mall-walkers to marathoners), studies show that making time for exercise provides some serious mental benefits. Get inspired to exercise by reading up on these unexpected ways that working out can benefit mental health, relationships, and lead to a healthier and happier life overall.
1. Reduce stress
Rough day at the office? Take a walk or head to the gym for a quick workout. One of the most common mental benefits of exercise is stress relief. Working up a sweat can help manage physical and mental stress. Exercise also increases concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress. So go ahead and get sweaty — working out can reduce stress and boost the body’s ability to deal with existing mental tension. Win-win!
2. Boost happy chemicals
Slogging through a few miles on the ‘mill can be tough, but it’s worth the effort! Exercise releases endorphins, which create feelings of happiness and euphoria. Studies have shown that exercise can even alleviate symptoms among the clinically depressed . For this reason, docs recommend that people suffering from depression or anxiety (or those who are just feeling blue) pencil in plenty of gym time. In some cases, exercise can be just as effective as antidepressant pills in treating depression. Don’t worry if you’re not exactly the gym rat type — getting a happy buzz from working out for just 30 minutes a few times a week can instantly boost overall mood.
3. Improve self-confidence
Hop on the treadmill to look (and more importantly, feel) like a million bucks. On a very basic level, physical fitness can boost self-esteem and improve positive self-image. Regardless of weight, size, gender, or age, exercise can quickly elevate a person's perception of his or her attractiveness, that is, self-worth . How’s that for feeling the (self) love?
4. Enjoy the great outdoors.
For an extra boost of self-love, take that workout outside. Exercising in the great outdoors can increase self-esteem even more . Find an outdoor workout that fits your style, whether it’s rock-climbing, hiking, renting a canoe, or just taking a jog in the park. Plus, all that Vitamin D acquired from soaking up the sun (while wearing sunscreen, of course!) can lessen the likelihood of experiencing depressive symptoms. Why book a spa day when a little fresh air and sunshine (and exercise) can work wonders for self-confidence and happiness?
5. Prevent cognitive decline
It’s unpleasant, but it’s true — as we get older, our brains get a little... hazy. As aging and degenerative diseases like Alzheimer’s kill off brain cells, the noggin actually shrinks, losing many important brain functions in the process. While exercise and a healthy diet can’t “cure” Alzheimer’s, they can help shore up the brain against cognitive decline that begins after age 45 . Working out, especially between age 25 and 45, boosts the chemicals in the brain that support and prevent degeneration of the hippocampus, an important part of the brain for memory and learning.
6. Alleviate anxiety
Quick Q&A: Which is better at relieving anxiety — a warm bubble bath or a 20-minute jog? You might be surprised at the answer. The warm and fuzzy chemicals that are released during and after exercise can help people with anxiety disorders calm down. Hopping on the track or treadmill for some moderate-to-high intensity aerobic exercise (intervals, anyone?) can reduce anxiety sensitivity . And we thought intervals were just a good way to burn calories!
7. Boost brainpower
Those buff lab rats might be smarter than we think. Various studies on mice and men have shown that cardiovascular exercise can create new brain cells (aka neurogenesis) and improve overall brain performance . Ready to apply for a Nobel Prize? Studies suggest that a tough workout increases levels of a brain-derived protein (known as BDNF) in the body, believed to help with decision making, higher thinking, and learning. Smarty (spandex) pants, indeed.
8. Sharpen memory
Get ready to win big at Go Fish. Regular physical activity boosts memory and ability to learn new things. Getting sweaty increases production of cells in hippocampus responsible for memory and learning . For this reason, research has linked children’s brain development with level of physical fitness (take that, recess haters!). But exercise-based brainpower isn’t just for kids. Even if it’s not as fun as a game of Red Rover, working out can boost memory among grown-ups, too. A study showed that running sprints improved vocabulary retention among healthy adults .
9. Help control addiction
The brain releases dopamine, the “reward chemical” in response to any form of pleasure, be that exercise, s*x, drugs, alcohol, or food. Unfortunately, some people become addicted to dopamine and dependent on the substances that produce it, like drugs or alcohol (and more rarely, food and s*x). On the bright side, exercise can help in addiction recovery . Short exercise sessions can also effectively distract drug or alcohol addicts, making them de-prioritize cravings (at least in the short term) . Working out when on the wagon has other benefits, too. Alcohol abuse disrupts many body processes, including circadian rhythms. As a result, alcoholics find they can’t fall asleep (or stay asleep) without drinking. Exercise can help reboot the body clock, helping people hit the hay at the right time.
10. Increase relaxation
Ever hit the hay after a long run or weight session at the gym? For some, a moderate workout can be the equivalent of a sleeping pill, even for people with insomnia . Moving around five to six hours before bedtime raises the body’s core temperature. When the body temp drops back to normal a few hours later, it signals the body that it’s time to sleep .
11. Get more done
Feeling uninspired in the cubicle? The solution might be just a short walk or jog away. Research shows that workers who take time for exercise on a regular basis are more productive and have more energy than their more sedentary peers . While busy schedules can make it tough to squeeze in a gym session in the middle of the day, some experts believe that midday is the ideal time for a workout due to the body’s circadian rhythms.
12. Tap into creativity
Most people end a tough workout with a hot shower, but maybe we should be breaking out the colored pencils instead. A heart-pumping gym session can boost creativity for up to two hours afterwards . Supercharge post-workout inspiration by exercising outdoors and interacting with nature (see benefit #4) . Next time you need a burst of creative thinking, hit the trails for a long walk or run to refresh the body and the brain at the same time.
13. Inspire others
Whether it’s a pick-up game of soccer, a group class at the gym, or just a run with a friend, exercise rarely happens in a bubble. And that’s good news for all of us. Studies show that most people perform better on aerobic tests when paired up with a workout buddy . Pin it to inspiration or good old-fashioned competition, nobody wants to let the other person down. In fact, being part of a team is so powerful that it can actually raise athletes’ tolerances for pain . Even fitness beginners can inspire each other to push harder during a sweat session, so find a workout buddy and get moving!
Working out can have positive effects far beyond the gym (and beach season). Gaining self-confidence, getting out of a funk, and even thinking smarter are some of the motivations to take time for exercise on a regular basis.

13/11/2015

04/11/2015

is that empty gym bag staring you in the face? Fill it with these gym bag fundamentals, and carry the basics of fitness with you wherever you go!
Your gym bag should be your fitness "bag of tricks." Although every gym bag is unique, and will probably reflect the fitness goals and personality of the person who carries it, every bag should have a few essentials. These fitness must-haves are perfect for anyone and any goal.
No more going to the gym empty-handed! Fill your bag with these items and set yourself up for a more productive workout. Whether you're just starting out or have been in the trenches for years, you'll benefit from a bag stocked for your success.
1 / Quality Workout Threads
Without good training clothes, your workout is probably going to be less than satisfactory. So, if you hit the gym after work, remember to pack some breathable, well-fitted clothing. There's nothing worse than unpacking your gym bag in the locker room and realizing you've forgotten shorts!
It's also important to remember fit over fashion. Don't waste time worrying about your gym attire—pulling up or tugging down your clothes while you work out is annoying. Your butt might look great in those tight pants, but those low squats are going to be problematic. Keep the moon outside, buddy.
2 / Good Shoes
If you're an advanced lifter, you may prefer lifting shoes to traditional cross-trainers or running shoes. Whatever choice you make, make sure it provides the support you need for the type of training you will do. Box jumps or running in sandals would turn out even worse than it would look.

3 / Shaker Bottle
A gym bag isn't complete unless it contains a quality shaker bottle. You can use it for your all of your refreshment needs. It can hold your pre- and intra-workout supplements, water, or shake up your post-workout protein/carb combo. Be sure to grab a good shaker bottle so you end up with a protein that's easy to drink instead of some nasty, clumpy mixture you have to choke down.
4 / Workout Log
A workout log is absolutely essential to consistent progress. Use your workout journal to record sets, reps, weights, and rest. You need to know how much you lifted in past workouts to lift more in future workouts. A gym log is an essential tool for anyone trying to build their best self. Be sure to track every session!

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5 / Towel
Sweating is normal—especially in the gym! But nobody wants to sit in your sweat. Bring a towel to wipe down the equipment after you finish using it, or simply to keep your sweat to yourself.

6 / Music
Most people find music incredibly motivating, but it has to be your music. Your personal selection will deliver better results than the "Call Me Maybe" crap they play at the gym. Use your phone or an Mp3 player, and pack some headphones.
7 / Timer Or Monitor
Finally, if you want to keep real-time tabs on your progress every step of the way, keep a quality heart rate monitor in your gym bag. You can use this during cardio and lifting sessions to monitor your heartbeat and stay in the desired zone. Some heart rate monitors will even give estimations of total calories burned, so if fat loss is a primary goal, give them a look.

04/11/2015

NAROK FITNESS CENTER
6 Reasons You Should Go To The Gym Even If It’s The Last Thing You Want To Do
Going to the gym can be as natural to some as showering or eating. But for most of us, it’s something we try to unearth the energy to do at least once a week, and if we make it happen one Tuesday for 30 minutes, we’re supremely proud of ourselves.
We know the usual reasons for going, but logic and reason go out the door after a long day of work when the couch and TV look so much more inviting.
Despite our natural inclination toward relaxation whenever possible, there are a few good reasons to go to the gym, even when all you want to do is absolutely nothing.
1. Your body will thank you in the long run.
Your body might feel achy and sore immediately after you exercise, and it probably won’t feel too great during the workout, either. But strengthening your body is keeping it in shape to fight off illness and prevent it from becoming flabby and weak.
Exercise doesn’t just strengthen your muscles, it also strengthens your heart and bones, lowers your blood pressure and of course, reduces your body fat.
America may be one of the heftier nations, but go to the gym once in a while and you can stand many shades healthier and slimmer than the rest.
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2. It will improve your relationships.
People like s*xy — it’s just a fact. We like being around s*xy people; we’re impressed by it and respect it. If you’re going to the gym, you’re helping work toward a s*xier you.
You’ll feel more confident when you’re talking to a spouse, friend or coworker in that slim, put-together outfit than in your favorite pair of black stretchy pants and oversized top.
You’ll also have more energy to be around people in your life. You’ll want to go out and be social rather than sit around. Exercising gives us a body we can feel attractive in with our spouse or significant other, and the added energy and agility in the sack doesn’t hurt.
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3. You’ll feel better.
It’s a good feeling to walk out of the gym — at least a much better feeling than walking in. As Elle Woods famously mentioned, this happy feeling lasts because it causes your body to release those well-known happy chemicals: endorphins.
Endorphins interact with your brain’s receptors to reduce your sense of pain, resulting in a euphoric and uplifting feeling. Why take drugs or drink when your body can create its own chemical concoction of happiness?
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4. It will improve your sleep.
Many of us toss and turn, and sometimes result to popping sleep aids or prescription medicine in order to get a good night’s sleep.
Exercise, on the other hand, tires the body naturally, without resorting to diphenhydramine or Xanax.
A result is sounder, deeper sleep. You’ll pass out when you hit the pillow if you’ve had a full day with some added exercise into the mix.
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5. You’ll be less stressed.
Sometimes it’s stressful just to even get to the gym.
It can definitely be a process, including putting on gym clothes, getting your gym gear ready (this can range from a lock and headphones to weight lifting apparatus) and, of course, getting your butt to the gym, which may be a few minutes walk or a trip on the bus or train.
For some overweight individuals, or the highly self-critical, being at the gym might feel stressful and embarrassing. It’s hard not to compare yourself to fitter individuals around you.
Despite all of these factors, going to the gym does reduce stress. Overcoming any anxiety about being seen at the gym or not being in shape will be rewarded tenfold when you start feeling fitter, happier, more confident and more in charge of your health as a result.
Stress comes partially from having time on our hands to let our minds bounce from one worry to the next, and it also comes from unhealthy habits that cause physical issues, like high blood pressure, high cholesterol and diabetes.
Getting to the gym will take away the physical impetus for stress and reduce the time you have to let your mind wander. In turn, you will find a sense of peace and happiness.
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6. It gives your self-esteem a boost.
If you’ve put in the work, when beach season rolls around, you’ll be able to sport the s*xy bikini while others are wearing the tent-like moo moo, and you’ll feel pretty damn good about it.
Going to the gym may take you one step closer to wearing that pair of jeans from two years ago that you’ve been nostalgically holding onto. Feeling good about how you look shouldn’t be understated.
Confidence is intrinsically connected to how you look, and sadly, in this dog-eat-dog world, we all compare and judge outward as well as inward appearances.
Getting more exercise will help you feel like you can tackle the world a bit more, and it will shine a spotlight on your inner, as well as outer beauty.
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Everybody can exercise