Gym in Southern IL Fitness

April 26th, 2012, 02:04:10 Administrator

Eat More Fruits & Veggies You’ve heard it before… Americans just aren’t getting enough fruits and vegetables. And as the foundation of a healthy diet, consider fruits and vegetables your fountain of youth. Rich in vitamins, nutrients, antioxidants, fiber, and water, it’s hard to understand how so many can resist that gorgeous nutritional profile. But the hard facts tell us that less than 30% of us – that’s seven out of every ten Americans – are failing to meet the recommended 5 A Day.


April 26th, 2012, 02:04:15 Administrator

I’m not naming any names, but I have a family member who rarely eats carbs. The reasoning? In their words, not mine, “they make you fat.” (And chances are, thanks to the Atkins craze, you too know at least one of these no-carb eaters.) It makes no difference to me that this person avoids carbs, but what does bother me is the misinformation “carbohydrates make you fat.” (Find 5 more nutrition myths busted here.) They don’t. Sure, if eaten in unnecessarily large quantities they could contribute to weight gain, but, then again, so could too much of any food. In fact, carbohydrates are a healthy addition to your diet. Here are 6 reasons to keep carbs in your diet. 1. Carbs can help boost your mood. Researchers suspect that carbs promote the production of serotonin, a feel-good brain chemical. In a study from the Archives of Internal Medicine, people who followed a very low carbohydrate diet for a year—which allowed only 20 to 40 grams of carbs daily, about the amount in just 1⁄2 cup of rice plus one piece of bread—experienced more depression, anxiety and anger than those assigned to a low-fat, high-carb diet that focused on low-fat dairy, […]


April 26th, 2012, 02:04:11 Administrator

Want to know the most effective ab exercises? The American Council on Exercise found out just which exercises target the abs in the most effective way in an ACE-commissioned study. It’s important to remember that, while ab exercises won’t get rid of fat from the belly, a strong core is important for keeping your body healthy and protecting your spine. More Effective Ab Exercises: Captain’s Chair | Ball Crunch | Vertical Leg Crunch | Torso Track | Long Arm Crunch | Reverse Crunch | Crunch With Heel Push | Ab Roller | Plank | Complete Ab Workout The most effective ab exercises start with the bicycle, which is the best move for targeting the rectus abdominis (i.e., the ‘six pack’) and the obliques (the waist), according to the study. Most Effective Ab Exercise: Bicycle Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers. Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck. Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg. Switch sides, bringing the left elbow towards the right […]


April 26th, 2012, 02:04:27 Administrator

Why you need to stretch Flexibility is important because having flexible muscles allows your joints to move through a full range of motion. You need a certain amount of flexibility to move smoothly, avoid muscle tension and to keep your body protected from injury. Stretching is one way to keep the body flexible, especially the muscles that are tight as a result of bad posture. Although stretching is typically the most overlooked part of an exercise routine, it’s an important one and, for many of us, the best part of the workout. Why Should You Stretch? You’ll improve your performance and reduce your risk of injury You’ll reduce muscle soreness and improve your posture You’ll help reduce lower back pain You’ll increase blood and nutrients to the tissues You’ll improve your coordination You’ll enjoy exercise more and help reduce stress How to Stretch Your best bet is to stretch after your workout when your muscles are warm and you’re ready for a cool down. You don’t have to stretch before your workout but, if you do, make sure you do it after the warm up. Stretching cold muscles can cause injury. When doing static stretches, don’t bounce. Hold a comfortable position […]


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