En Forme et en Santé

 

Don't have an hour or even twenty minutes to exercise each day? You might not need it. This routine of 12 exercises is a complete workout based on the latest fitness research—and it only takes 7 minutes.

 

As with other short, but highly efficient exercises, this routine is based on interval training, where you're combining intense activity with brief recovery periods. We've seen interval training touted before as the most efficient type of exercise. You could do it with cycling, but this workout is an alternative guide and you can do it basically anywhere with almost no equipment.

 

The routine was posted in the May-June issue of the American College of Sports Medicine's Health & Fitness Journal and highlighted by The New York Times.

 

In this program : The exercises should be performed in rapid succession, allowing 30 seconds for each [with a 10-second rest between exercises], while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10, [director of exercise physiology at the Human Performance Institute] Mr. Jordan says. Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done.

 

As you can see from the chart at the top of this post, all you need is your own body weight and a chair to get "maximum results with minimal investment." However, this was designed for people with pretty sedentary lives, so if you're starting out somewhat in shape, you should probably do this a few times in a row.

 

Here are 12 videos that show how to do each of those exercises properly (http://goo.gl/r4O1Q).

 

Do each exercise as many times as you can for 30 seconds (or in the plank poses, hold for 30 seconds), and pause for 10 seconds between each exercise.

 

Keep in mind that for many people this isn't meant to be just a 7-minute workout, but rather a 7-minute cycle that you do a few (e.g., 2 or 3) times.

 

 

 

 

Each person has their own limit, and I was completely oblivious to mine. I love to work, so spending countless hours in an office wasn’t crazy, it was normal. But burnout crept up on me, so I had to find a way to avoid it from happening again.

 

After much trial and error, I did, and here’s how I did it.

 

1. Morning Workouts

I start out each day with a workout. It doesn’t have to be long, and it doesn’t matter what kind of workout it is. Some days I run, other days I lift weights. The method is irrelevant, but doing something active each morning clears my mind and provides a fresh dose of endorphins that puts me in the right physical state for the rest of the day.

 

2. An Evening Walk

Evenings were tough for me, I wasn’t sure how to turn it off. Hence, the “Always On” blog title. I would come home and hop on my computer, right after leaving the office. It wasn’t that I needed to, it was habit. I didn’t have closure to my day, so I simply extended it. To help with this, I started going for walks each evening before heading home after work. Not long, just enough to digest the day and clear my mind.

 

3. Fiction Reading

I was never a big fan of fiction. But there’s something about it that helps in avoiding burnout. Allowing your mind to think creatively and wander outside of your everyday routine can be extremely valuable. Each night before bed, I try to read a bit of fiction to remove myself from my traditional business mindset.

 

4. A Day A Week

The past few weeks, I felt myself getting close to burnout again, so I instituted a rule for myself. One day a week, work is off limits – answering email, writing a blog post – anything. For one day a week, it’s off limits. I tend to rotate between Saturdays and Sundays, but it’s completely up to your schedule. To ensure that I stick to it, I tend to save errands and personal obligations for the weekend, forcing myself into a schedule without work.

 

5. Intellectual Hobbies

I recently bought an espresso machine because I needed to nerd out on something other than work. Roasting coffee beans, playing with the granularity of the grind, steaming the milk, it’s all part of my new intellectual hobby. Whether it’s discovering the science of taking the perfect picture, mastering your golf-swing, or studying the art of roasting an espresso bean, we need intellectual hobbies outside of work to cleanse and stretch the mind.

 

6. Small Wins

So much of burnout is mental. In order to avoid physical burnout, you need to show your mind progression for all of the effort that you’re exerting. I’ve found that one way to do this is to set small and easily attainable goals that you can reach each day. This can be parsing down larger goals into smaller chunks or just going though the motion of checking-off completed operational tasks. Anything to show your mind progression towards a finish line can do wonders.

 

7. A Healthy Diet

We all know that we’re supposed to eat well, but it’s especially true when you’re pushing yourself hard. Eating the right food can help extend your runway and give you the needed nutritional energy to stay strong.

 

8. Limiting Decisions

After reading this article in Vanity Fair on Obama, there was one piece that stuck out to me. As the author interviewed the president, he said “You’ll see I wear only gray or blue suits. I’m trying to pare down decisions. I don’t want to make decisions about what I’m eating or wearing. Because I have too many other decisions to make.” Making too many decisions about mundane details is a waste of a limited resource: your mental energy. Operationalizing decisions in your life that are less impactful (like the clothes you wear and the fruit you pair with your cereal) allows you to invest that energy elsewhere.

 

9. Yearly Unplugs

Finally, a yearly unplug is a must. Especially when you work in technology. Having a set time each year where you can turn off the cell phone and go off the grid is a way for you to hit the ‘reset’ button on your body. I’m still working on extending my yearly unplug to more than four days, but even with that, I feel refreshed when I return.

 

 

Push-ups—we've all done ‘em, but sometimes they just don't look so pretty. Fear not! We've got the guide to get it right. Push-ups are a total-body functional move that are great for increasing strength, much like bench-pressing, and have the added benefit of engaging the core and lower body (thanks, gravity!). The bodyweight exercise can be done just about anywhere—with a ton of variations to liven things up. So let's drop down and do the perfect push-up.

 

 

 

In order to be successful with your stomach fat burning exercises, you must start at a slow pace. This is especially true to those whose body has not done any kind of strenuous activity for several years.

It is best that you start with simple brisk walking before you perform any activity that is too exhausting. Walking is also great for the lungs and hear.
A great tip if you want to burn the fat in your stomach, if to walk with your spine straight up with your stomach sucked in for the duration of your walk. Maintain a pace that you are comfortable doing. If you walk every day for twenty or thirty minutes you should see some great results in less than a month.

Another great way to lose belly fat is by doing yoga, Pilates and other stretching-type exercises. When doing these exercises, you must have a mat where you can lie down. Here are some of the stomach fat burning exercises that you can try at home.

Place a pillow in between your upper thigh and slowly bring your legs straight up, towards the ceiling. Now, flex your feet upwards making sure that you keep your back firmly planted on the ground. Hold on to this position for a few seconds and then slowly lower your legs to the ground half way, before bringing it back up.

Another exercise that is great for burning fats in your tummy is by sitting on the floor with knees bent on your chest area while you hands are on your calves. Now slowly hunch forward and form a C-shape curve with your spine while you position yourself onto your tailbone. Slowly rock your body back and forth while balancing on your tailbone.

These stomach fat burning exercises will help to strengthen your core while trimming your tummy at the same time.

 

Source : http://goo.gl/W6RJ8

 

 

One of the most common goals many of us have (beginning of the new year or not) is to start "eating healthy." That's easier said than done for those of us who don't enjoy the usual healthy foods or are simply picky eaters. Whether you have the taste palate of a toddler or are bored to tears by health food, a few simple tricks could help get started eating better.

 

Health food doesn't have to make you feel deprived, and it can be really inexpensive as well as easy and quick to whip up. To make eating healthy a lasting habit, start with small, simple changes and try new ways of thinking about eating.

 

Here are a few tips.

 

Try Different Food Preparations or Versions

Up until a few years ago, I was convinced I hated eggs. Now eggs and egg hacks are among my favorite things. The reason? I discovered there's a world beyond scrambled eggs and omelets, which were the only egg preparations I'd tried when younger.

 

Eat More of the Healthy Foods You Do Like (and Decrease Less Healthy Ones)

You don't have to force yourself to learn to love kale or any other nutritious food. Healthier eating might just mean increasing the portion of the healthy foods you do like. In stews and foods like shepherd's pie, for example, make the veggies a bigger ratio and the meat and carbs a lower one. The Kitchn suggests doubling the vegetables in any recipe for an easy way to start eating healthier (especially for vegetable-heavy dishes, it shouldn't affect the flavor or your enjoyment of the meals).

 

Start Small

As with forming all kinds of good habits, you're more likely to stay successful in your new healthy eating mindset if you start out gradually or commit to a short time first.

 

...Or Go All In

Joining a CSA was a turning point in my eating and cooking habits. Previously I never ate greens a lot, but the weekly delivery of them (and eggs) forced me to not only try new veggies but also improve my cooking.

 

Make the Meal Experience More Enjoyable

Up the experience of the meal—by having a dinner party with friends (it helps if they eat healthy too), going to a great restaurant, or cooking with the freshest ingredients—and as you become more mindful of the food you eat, you might find yourself expanding your palate to include more of nature's good stuff.

 

 

 

Read more : http://goo.gl/o8YI7

 

 

Le mal de dos peut être soigné par des exercices musculaires et d'étirement de la colonne vertébrale à faire au moins 3 fois par semaine, idéalement tous les jours. Cette gymnastique douce est le seul remède efficace à long terme pour soulager les douleurs du bas du dos et le garder en bonne santé. Les douleurs dorsales, cervicalgies, dorsalgies, névralgies sciatiques, lombalgies pour les douleurs du bas du dos, ne sont pas une fatalité.

 

Comme toutes les blessures sportives, des médicaments anti-inflammatoires et myorelaxants peuvent être pris dans l'urgence mais des exercices réparateurs ou préventifs tels que postures ou étirements des muscles de la chaine postérieure, pratiqués régulièrement, sont les meilleurs remèdes sur le long terme. Ils feront disparaitre définitivement le mal au dos musculaire.

 

Le dysfonctionnement des dorsaux et notamment du musle multifidus est la cause dominante de la douleur du dos. Les exercices présentés ici nécessitent peu de préparatifs; il faut s'installer de préférence dans une pièce calme où l'on pourra être à l'écoute de son corps. Lors de la pratique de ces exercices, il ne faut jamais forcer. En cas de douleurs persistantes la consultaton du médecin traitant est fortement conseillée. Les exercices de gymnastique suivants sont recommandés à tout age.

 

Dix exercices pour soigner le mal de dos (http://goo.gl/GijuI)

 

+ Relaxation

+ Étirement de la chaîne musculaire postérieure

+ Dos creux Dos rond à 4 pattes

+ Étirements

+ Étirement des hanches

+ Bascule du bassin

+ Tampon buvard ou soulevé de hanches

+ Suspension

+ Assouplissement du dos

+ Étirement unilatéral

 

 

Musculation et autres exemples d'étirements contre le mal de dos http://goo.gl/sO0rg

 

 

 

 

Getting in shape without access to a gym or any fancy equipment is totally doable. In fact, bodyweight exercises can not only build muscle and burn fat, they’ve been shown to improve athletic performance and build speed and power, too. Make those moves explosive, and they can help build endurance and really help elevate an athlete’s game.

Before getting started, keep in mind that plyometric training should focus on awesome form and all-out effort. That's why explosive exercises like these are best placed at the start of a workout before muscles are fatigued and performance starts to slow down. Greatist Expert Matt Delaney suggests focusing on just three to four plyometric moves at the beginning of a workout, performing them no more than three times per week. (Giving the body ample time to recover is key.)

 

When it’s time to bust a move, short sets (just three to five reps) is often all it takes to get a killer workout that may end with jelly legs and an amazing feeling of self-satisfaction. And for those who want to keep the heart rate high between weight training sets, these moves can work well sprinkled in with the rest, says Greatist Expert Joe Venarre. From fiery to flat-out explosive, here are 17 strength- and speed-boosting exercises to get the job done.

 

 

Sitting is killing you. Numerous studies have pointed to the health risks of sitting all day, but here you have in one illustration how prolonged sitting affects our bodies and reminders to interrupt sitting time whenever possible.

The human body simply isn't built to sit all day at a desk or for hours vegging out on the couch.

 

Many of us spend more time sitting than sleeping. To avoid the health risks, we need not just 30 minutes of daily exercise, the infographic advises, but taking every opportunity to get up during the day.

 

 

 

SPRINT training for 60 minutes a week burns the same amount of body fat in men as jogging for seven hours a week, Sydney scientists report.

 

More than 40 overweight males participated in a short, high-intensity training regime based on cycle sprints over 12 weeks and measured a significant drop in their abdominal fat and an increase in muscle mass.

 

The lead researcher, Steve Boutcher, said the training program provided the ideal amount of exercise intensity for health benefits, including weight loss, in a short time frame.

 

''We've been searching for about 10 years for the minimum amount of exercise you can do with the biggest health impact factor,'' Dr Boutcher, an exercise physiologist and associate professor at the University of NSW, said.

 

By exercising three times a week, participants, mostly university students in their 20s, lost an average two kilograms of fat and gained 1.1 kilograms of muscle mass, mainly in their trunk and legs.

 

Other studies have shown men would need to jog for between five and seven hours a week for more than three months to lose the same amount of fat.

 

While the study, funded by Diabetes Australia, only measured the effect of sprints on an exercise bike, other types of activity, such as fast running, rowing, stair climbing, shadow boxing and skipping , could also raise a person's heart rate to a high level for the body to release catecholamines.

Read more: http://goo.gl/rit2C ;

 

 

A new study, involving half a million participants from across Europe, shows that eating processed meats appears to increase the risk of dying young.

The research followed people from 10 European countries for nearly 13 years on average. Its findings suggest that eating processed meat—like bacon, hot dogs, salami and all those other wonderful things—is linked to increased risk of cardiovascular disease, cancer and early deaths.

 

During the study 1 in 17 people died, but those who ate more than 5 ounces of processed meat every day—that's like eating two sausage and a slice of bacon—were 44 percent more likely to die over the course of 12 years than someone who only ate 0.8 ounces. They explain that the figures amount to 1 in 30 early deaths being a result of eating processed meat.

 

Interestingly, the study didn't find a strong link between fresh red meat intake and risk of death. So it's worth noting that this isn't an issue of food quality—expensive bacon is just as bad for you as cheap bacon—and applies only to food which is processed in some way, to extend its shelf life, or to change its taste, or to make it more palatable.

 

Every year 12.7 million people worldwide are diagnosed with cancer. It's the second largest leading cause of death in the United States, exceeded only by heart disease. It kills half a million Americans every year.

 

 Globally, more people die from cancer than from AIDS, malaria, and tuberculosis combined. The World Health Organization projects that without immediate action, the global number of deaths from cancer will increase by nearly 80% by 2030. Here are some steps that you can take today to prevent cancer.

 
1. Eat foods that boost your immune system.   

Glutathione is the master detoxifier – it is critical in helping your immune system fight against cancer. A steady, daily intake of glutathione supportive foods is a great way to maintain high levels of glutathione in the body. Eat foods like asparagus, avocados, brussels sprouts, broccoli, cabbage, onions, garlic, and walnuts, cinnamon, turmeric, and cardamom to boost glutathione production in your body.  

 

2. Eat plenty of raw fruits and veggies that are deep and rich in color.    

Colorful fruits and vegetables are chock-full of cancer-fighting antioxidants as well as fiber which helps flush toxins from your system. Raw fruits and veggies retain their natural enzymes, which help you absorb the maximum amount of potent cancer-fighting nutrients and antioxidants into your bloodstream.  

 

3. Stay far, far away from sugary foods.   

Sugar has been found to markedly depress the immune system, specifically the very parts involved in killing cancer cells before they become clinically apparent. Studies show that consuming sugary foods decreases your immunity and increases insulin-like growth factor, which is a promoter of colon, breast, and prostate cancers. 

 

4. Minimize your exposure to environmental toxins.    

The N.I.H. has classified 54 compounds as known human carcinogens based on studies indicating they cause at least one type of cancer in people. The highest exposures occur in an occupational setting, but there are environmental exposures as well.  Minimize your exposure known carcinogens like heavy metals, polychlorinated biphenyls (PCBs), asbestos, dioxins, VOCs, and pesticides by choosing safe, environmentally- friendly products in all areas of your life. 

 

5. Exercise regularly.   

Exercise boosts your immunity and lowers your risk for cancer by reducing elevated insulin levels. This creates an environment in your body that discourages the grow

 

 

Genes constitute about one-third of the factors leading to long life. The other two-thirds have to do with lifestyles and chance.

So, what can you do to live your life expectancy to the fullest? Flossing regularly can add 6.4 years to your life. Those without gingivitis and periodontitis have a mortality rate that’s 23% to 46% higher than those without the gum diseases. Drinking green tea regularly may cut cancer risk by 90 percent. Those who drink five or more cups of green tea daily have the lowest chances of dying from stroke or heart disease as well. Taking your vitamins can also increase your life expectancy. Vitamin D helps to strengthen the immune system, helps build bones, and lowers the risk of diabetes, cancer, high blood pressure, and heart and kidney disease.

Don’t forget about your friends and family. Being social cuts your risk of an early death in half. A lack of social relationships was equivalent to smoking up to 15 cigarettes a day. Having close social relationships may be more beneficial to longevity than pneumonia vaccines and hypertension drugs.

Lastly, do as your mother told you and eat your vegetables. Vegetarian men live an average of 9.5 years longer than men who eat meat. Women who become vegetarians live an average of 6.1 years longer, than meat-eating women as well. Stay active, continually productive men and women lived much longer than their more laid-back peers. So, although we can’t live forever, we can increase our chances for living a longer, healthier lives with just a few steps.