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One of the most watched shows on Netflix right now is Untold: The Girlfriend Who Didnt Exist, detailing the 2012-13 catfish story of Manti Teo.

For those unfamiliar, Teo was a star linebacker for the Notre Dame football team who played for the national championship in 2013. He was an overwhelming consensus choice to be a first-round draft pick after his senior year, a season he was dedicating to both his grandmother and girlfriend who both died on the same day.

Prior to the draft, it was revealed that the girlfriend did not exist. Teo was the victim of a catfishing scheme where someone online pretends to be someone else, usually a romantic interest to the victim.

Online romance schemes often result in the victim losing money. In the case of Manti Teo, the financial loss was future earnings, as the fallout from the scandal hurt his position in the draft.

According to the Federal Trade Commission, victims lost a combined $547 million due to romance schemes in 2021. Over 56,000 scams were reported last year. The exact number of victims is likely higher, as many people are too embarrassed to report the crime to local authorities.

Weve seen potential victims at our credit union. Regardless of gender or age, the scams all work relatively the same. Potential victims are contacted online by someone who appears interested in them. The fraudster will likely have an online profile or send you a picture. For weeks, even months, a connection is formed texts, emails, and phone calls back and forth. The victim may receive flowers or other small gifts. Ultimately, the fraudster asks for money, perhaps to help them out of a dire situation.

Most of these scams follow a common pattern; here are a few red flags:

They ask you to start communicating by text or personal email, away from the original site you met on.

They make claims that your introduction was destiny or fate, especially early in communication or after just a few contacts or a short time, they profess their love or strong feelings for you.

They claim to be from the U.S. but currently living, working, or traveling abroad. They may attempt to gain sympathy by claiming to be in the military or on a missionary mission.

They offer various excuses for why they cant show you more photos of themselves.

After agreeing to meet, they postpone due to a sudden emergency.

After gaining your trust, they start telling you stories of bad luck or medical illnesses.

They ask for money, goods, or any similar type of financial assistance or they indirectly/directly ask for money, gift cards, or funds to pay credit cards. If an online love interest youve never met in person asks you for money, thats a scam. No matter what story they tell you.

They ask for assistance with personal transactions (opening new bank accounts, depositing or transferring funds, shipping merchandise, etc.).

They report a sudden personal crisis and pressure you to provide financial assistance. Be especially wary if the demands become increasingly aggressive.

Never send money or share personal information to someone you have only met online. If you think someone is setting you up to be a victim, discuss with family, a close friend, or your financial institution. We are here to help you protect your money. These examples are just the tip of the iceberg for online dating schemes.

For additional information, visithttps://www.horizonfcu.org/about-us/fraud-prevention/ and click on the Scams header, then the link for online dating romance scams.

If you or someone you know have been victimized, reach out to your local law enforcement, the FTC, and Attorney Generals office. You can submit a claim using the following links:

ReportFraud.ftc.gov - FAQ

Submit a Complaint PA Office of Attorney General

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Financial fitness: The 'romance scheme' industry and how to spot it before you're a victim - NorthcentralPA.com

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-According to new research, 69% of Americans say pain or muscle fatigue has affected their ability to exercise-

STERLING, Ill., Sept. 8, 2022 /PRNewswire/ -- We've all been there, taking that first step toward a regular workout regimen. And while our intentions start out strong, nearly 70% of us will abandon the effort. In fact, pain or muscle fatigue is the most common reason for stopping a fitness routine according to new research commissioned by therapeutic at-home massager manufacturer Wahl. So, in honor of September being National Pain Awareness Monththe company is offering solutions for people struggling to maintain their fitness goals.

Hand-Held Massagers Offer Natural Pain Relief

Sixty nine percent of people report that pain or muscle fatigue has affected their ability to exercise, and beyond working out, more than half say that pain has negatively affected their overall quality of life. While research found that most people are reaching for medications to treat their pain, Wahl wants them to know that at-home massage tools are an effective, convenient and affordable pain-relief option as well.

Massage therapyrelieves muscle tension by enhancing blood flow, which causes muscles to relax. In addition to relieving tension, massage can help reduce pain, decrease swelling and improve blood circulation to promote the healing of soft-tissue damage and muscle fatigue.These benefits can be achieved with a hand-held massager; for example, the Wahl Cordless Percussion Massager uses high-penetration massage to attack muscle tension below the surface and can treat large muscle groups or pin-pointed problem areas through a combination of interchangeable heads and variable intensity control. One of the biggest advantages of incorporating at-home massage into your daily routine is that it can help you maintain your fitness goals long-term.

Wahl 'Fall into Fitness' Sweepstakes Can Get Your Workout Back on Track

Another option to help you maintain a fitness routine is the Wahl 'Fall into Fitness' Sweepstakes. The purpose of this social media effort is to inspire and motivate individuals to set and achieve a fitness goal. The sweepstakes encourages health and wellness by awarding three lucky winners with a Wahl Cordless Percussion Massager, a branded workout towel and water bottle, and one year of gym membership fees, valued at $1,500. To enter, visit bit.ly/WahlFallIntoFitness by Sept. 30, 2022, and submit your contact information, a personal fitness goal and follow Wahl Wellness on Instagram.

To learn more about pain management tips and tools visit WahlUSA.com or follow @WahlWellness onInstagramandFacebook.

The foregoing is not intended to replace any guidance from your own treating physician.

About Wahl Home ProductsWahl Home Products is a division of Wahl Clipper Corporation, based in Sterling, Ill. For more than 100 years, the company has remained a trusted name and industry leader, manufacturing products for consumer personal care, animal grooming and professional beauty and barber salon trade. For more information, visit WahlUSA.com.

Editor's Note: The methodology of the research involved an online survey conducted within the United States by Hoffman York on behalf of Wahl Clipper Corporation from Aug. 12-15, 2022. Survey results based on responses from 1,002 adults ranging in age from 18 to 64 years old, and a nearly equal mix of men and women.

Download Product Images and Video: https://cloud.hoffmanyork.com/portal/s/0125205170802043815262

SOURCE Wahl

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Pain is Number One Reason for Abandoned Fitness Goals, Wahl Offers Solutions to This Obstacle - PR Newswire

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Around this time last year, Neeraj Chopra was the toast of the country. His historic Olympic gold medal led to innumerable felicitations across India and it took him nearly 10 days after returning from Tokyo to go back home to Panipat. All the public events, and the demands of sponsors and advertisers, eventually took a toll on his health - he had to leave a ceremony near his village midway due to exhaustion and fever - and on his fitness; he was away from the track for nearly three months and put on 14 kgs.

Something had to give and, in December he went to the Chula Vista Elite Athlete Training Centre in California in to finally focus on his craft.

For six months we heard little of Neeraj. He did the occasional press conference and social media post, but there was no talk of a comeback. While his competitors began their seasons, Neeraj continued to train. There was curiosity, maybe even mild concern, among the media and fans: What was going on with him?

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We needn't have worried. When he did finally get back to competing, at the Paavo Nurmi Games in Finland on June 14, he returned with a bang. In his first competitive event in 311 days, he needed just two throws to shatter his own national record [88.07m] with 89.30m.

Over 87 days, Neeraj Chopra picked up a World Championships silver, two personal bests and a podium finish in all six events he competed in, capping it with the Diamond League title on Thursday night. What was it that he did in those six months in California that brought about such a stark improvement?

"I was quite late to resume training after the Olympics and the biggest challenge I initially faced was my fitness. Once I had regained my fitness, the next hurdle was that I had less time to get back to competing but I was determined to make the best use of the time I had. I worked on my technique, worked a lot with a medicine ball and got my strength back. I used to put in a lot of effort earlier but half of it was wasted effort due to faults in my technique. But my technique has become better and has translated to better throws," he said in a media interaction.

Neeraj's coach Klaus Bartonietz, a biomechanics expert, is a strong advocate of proper technique over power. In earlier interactions, he's stressed on the need for the "body to bend like a bow and then expand with explosive power when the javelin is released."

The improved technique has worked wonders for Neeraj: he has been uber consistent this season, averaging in the late 80s at each of his six events. He hasn't crossed the much-hyped 90m mark, but he doesn't seem the tiniest bit bothered by it.

"The 90m mark is a barrier and it is a magical mark for sure, but what do I do if I throw 90m and do not win? Then even 90m will feel less and maybe I would want to throw 93m. The main thing is to win the gold, irrespective of the distance. What matters is how you handle the situation and how you perform."

"I have been very consistent this season and that is my biggest takeaway. I threw 89m in three events and crossed 88m in the three other events. I will once again say that I am not disappointed to not have crossed the 90m mark."

Imagine you've got a billion people rooting for you to cross the 90m mark, but you're unfazed. "It will happen when it has to happen," he says with a disarming smile.

He adds that while people's expectations of him serve as motivation, he cannot always win the gold. "The dikkat [issue] is that everyone wants gold. There's only one gold [on offer] and they want you to win the gold."

How does he deal with the pressure? "I handle the pressure by focussing on giving my 100% in every competition. The pressure would get to me if I focus on having to win only the gold. Recently, when I won silver at the World Championships, I saw many people who said 'he won silver and why did he not win the gold.' That mentality will have to change."

This Neeraj of today has a very mature approach to the sport. He was conscious enough to take a break and skip the Commonwealth Games after straining his groin at the World Championships. The elbow injury in 2019, which ruled him out for nearly 18 months, had taught him to rest his body when it needs it.

It's an extension of this mature approach that has seen him focus on the medal and not the distance. When asked if he would rather throw 88m and win gold [which happened at the Diamond League final] or throw 89m and win silver [which happened at the World Championships], he says: "I feel there is not a lot of difference between 88m and 89, but the color of the medal is more important. If you win an event by throwing 85m, then it means you have handled the situation well. It means the conditions were tough and that you did well in the conditions."

A prime example of this was the Kuortane Games where he threw 86.69m to top the podium. The track was treacherous - slippery and wet - and he held his composure to see it through. He didn't go all out, the focus was on remaining injury-free. He adapted the same approach for the Lausanne Diamond League event too, where he made a comeback from a groin injury. As coach Bartoneitz says, Neeraj competed with an 'applied handbrake' and did not go full throttle. The aim was to remain injury-free and go all out at the Zurich final. Neeraj did just that.

The mature approach also shows in how he is planning to go about his off-season. He's steadfast on two aspects: not gaining any extra weight and balancing his other commitments.

"The last time [after the Olympics] was a new experience for me and it was a little tough to balance it out but I have learnt from it. I will plan out my commercial commitments beforehand and then focus 100% on training when the season begins because that is of primary importance. I ate a lot last time and had no control, but will aim to not gain weight this time around. I'll plan it out properly so that I will be in good shape for the next season and the 2024 Olympics."

Here is the original post:
87 days, 6 medals, 2 national records: Neeraj Chopra's hot streak down to fitness and focus - ESPN

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In recent years, Brie Larson has become a fitness inspiration in her own right but it wasn't until after she was cast in "Captain Marvel" that she became serious about training. During an appearance on "Jimmy Kimmel Live" Wednesday evening, the actor spoke about her workout journey, sharing that she first started working out when she was cast as Carol Danvers "out of pure fear of failure."

"I thought I was supposed to do my own stunts," she said. "They casted me, and I was like, 'Uh, they low-key don't understand that I'm an introvert with asthma. They made a mistake. I gotta figure this out real quick.'"

But once she started working with her personal trainer, Jason Walsh, she learned, "I was actually much stronger than I realized." She discovered her allergies were causing her asthma, so she started taking allergy medicine and began to lift heavy weights. "It really transformed my life, and 'Captain Marvel' changed me as a person."

Though her "Captain Marvel" role was what initially inspired her to build her strength, Larson seems to have fully embraced a love of fitness. From a 244-pound "tank" push and kettlebell windmills to an upside-down hanging crunch and full-on pole dancing, she's displayed her impressive, powerful moves on Instagram and YouTube alike. She even scaled Grand Teton mountain in Wyoming the highest point in Grand Teton National Park at almost 14,000 feet a difficult feat she joked was probably in violation of her contract with Marvel. "It was absolutely remarkable," she said of the experience on Kimmel. "It changed my life, but every step of the way, I was like, 'Yeah, I'm probably gonna die.'"

Above, watch Larson and Kimmel chat about her fitness journey, as well as Larson's new Disney+ docuseries "Growing Up."

Image Source: Getty Images

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Brie Larson Says "Captain Marvel" Inspired Her to Train Out of "Pure Fear of Failure" - POPSUGAR

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SAN BRUNO, Calif., Sept. 9, 2022 /PRNewswire/ -- What is Xportify?

Introducing Xportify, a Web 3.0 gaming application for workout, socializing, and earning at once. Combing with the cutting-edge technology in AR, motion capture, and immersive gameplay, Xportify redefines exercise from repeating actions into interactive experiences with amusement and pleasure with new and known friends.

Starting with 6 engaging interactive games, the platform is developing provocative gameplay with the simplest set-up, all you need is a mobile device with a functional camera and a small area. Or you could always enjoy a better experience and share your joy with others when you project the screen to a TV or projector.

People usually think they need a large space for workout, but in Xportify, it's another case. Xportify understands what our user needs: Earn Anytime, Gym Everywhere. All the gameplays and workout routines are intentionally designed to be operated in obstacle-free closed space of approximately 3 x 3 m. On any occasion there is enough lighting, you could turn any indoor or outdoor spot into your instant gym room.

Building your workout habit with Xportify

Building up a habit is not easy; experts say it takes 21 days to develop a habit. But Xportify tells you it only takes 2 minutes to get accustomed to our gameplay or may take even shorter to addicted to it. We've strived our best to blur the line between intensive workouts with exciting gameplay. Games and levels are designed to suit the needs of different users, from novice beginners to those who have built up their reflexes, speeds, and muscles. Each level is carefully arranged for the enjoyable challenge at the same time matching with the spiral curriculum for muscle development and advancement of cardio-pulmonary function. Different training modes are developed for users' preferences over leisure, bodybuilding, or fat burning. The users could input their height and weight for BMI calculation and use the dashboard to track down their improvement, and thus have records and histories over their improvement and reclaim rewards based on that reference.

Meet more people than the gym club in your local blocks

Some people enjoy sweating by themselves, in solo mode, you could always enjoy your privacy with selected avatars and keep your index yourself. While Xportify allows you to evade augmented reality obstacles with friends, send glowing UFOs to your opponents, and track your progress with peers in your virtual gymnasium. Co-op gameplay allows players to team up with each other, you could make an appointment with your known friends in reality and pair up for challenges. Built-in calendar and reservation systems could appointments with different friends and you could mark down the time slot that you are available for matching new friends. Thus, in case your friends are occupied, you could always use our matching system to make new friends and start a co-op or versus gameplay. Always remember to send a compliment to your opponents after a good game or send invitations to them to join your friend list and ask them to join your virtual gymnasium and participate in bi-monthly challenges to reach the top ranking of the leaderboard and share rewards with your community.

Rewarding with CALtoken

Burning up your calories does not only reward you with better shape and a healthier body, there are more reasons to remind you to keep a good habit. Each CALtoken you gained through a level you completed in solo mode, defeating your opponents in competitions, or when the virtual gymnasium you belonged has ranked the top pier in the league. These CALToken would be your affidavit in the Web 3.0 platform for trading wearable NFTs, shopping coupons and meeting up experience which works in the Sportaverse as well as in the reality. A paid user could trade with those who stored stocks ofCALToken by a transaction of other cryptocurrencies. Of those who are eager to contribute to the community with continuous contributions could be rewarded with real dollars.

Or, you could earn even more, by expanding the platform.

Expanding Sportaverse

In our Sportaverse, everyone could gym to earn, and talents could CREATE to EARN in our developers' lab. The interactive workout experience is built with combinations of 3D assets, music, level set-up, and immersive gameplay design. Creators are welcome to submit their works and turn them into NFT assets to expand the Sportaverse for CALToken. Just let us know what is your talent and you would be rewarded. A hip-hop dancing music composed with strong beats? Rewarded! A fashionable, stylish 3D sneakers with a meme on it? Rewarded! New gameplay idea combining light saber, kick-boxing, and dancing? Rewarded! Experts in personal training who came up with an idea or better way for interactive training? Rewarded. It's just fair, in reality, you help people burn calories, you got paid, and the same rule applies in our Sportaverse as well.

Official Website: https://xportify.io/

SOURCE Xportify

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Xportify Gym Everywhere, Earn Anytime - The First WEB 3.0 AR Fitness APP - PR Newswire

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The reaction of most doctors, when asked about resistance training in children, is to frown and discourage them from doing it. Apparently, resistance training is unsafe for them, stunts bone growth, makes girls bulky, and is not needed for non-athletes. But is that so?

However, this response is wrong and unacceptable because, as health care professionals, the buck on such topics stops with us. Some could argue that doctors are meant only to focus on illness and sickness, and not on promoting good health among the non-sick. But then, prevention doesnt sell, even though it's an important component of health care. Doctors need to stop behaving like the policemen who wait for you to jump the traffic signal so they can give you a fine, and should rather be at the traffic signal only to prevent such actions by us.

It will surprise you that the role of resistance training in children and young people is mentioned in the opening of the 2022 edition of Harrisons Principles of Internal Medicine, a gold standard textbook of medicine that doctors the world over are familiar with. It mentions, in no unclear terms, that children from the age of six should be doing muscle-strengthening physical activities, which includes resistance training, at least three days a week. This should be combined with about an hour of aerobic exercise daily. Unfortunately, less than 20% of European adolescents and less than 5% of Colombian adolescents meet these recommendations.

Of course, some health situations need consultations from my medical colleagues before getting started. But for that, they need to understand the role of resistance training. Nowadays, doctors are becoming more aware of the importance of this form of training.

The biggest misconception is that resistance training is limited to lifting weights and dumbbells. It is not. Different kinds of body weight movements can be put into action from a young age, in a play format, encouraging children to be active throughout the day.

Another big myth is that girls get bulkier with this training. However, strength gained by resistance training in children is mostly due to neuromuscular adaptations, ie more nerve cells are activated that are part of the pathway along which impulses pass from the brain or spinal cord to the muscle. And contrary to popular belief, resistance training does not reduce aerobic performance, because it helps strengthen our muscles that in turn helps move our joints and thereby makes us better at endurance sports.

Of course, there is bodybuilding, where weight lifting is done with the specific goal of increasing muscle size, symmetry, and definition. And then there is powerlifting, a competitive sport that involves maximum lifting ability. We arent recommending bodybuilding or powerlifting for children and adolescents, unless they want to compete.

The very first resistance training that we all do is when we take that first gasp of air, without which we wouldnt be alive. Our lungs need to expand against the surrounding environment to let the air in. Thats exactly what happens when infants cry right after being born. And if they arent crying, the midwife goes ahead with the very first corporal punishment: The child is to receive slams on the backside, and more often than not, the baby sucks in the air before letting it out along with a very high pitch note that would put even the best of opera singers to shame.

Soon after that first breath, there are new resistance training milestones that babies accomplish. In the very first month, while being on the tummy, babies lift their heads. In the second month, they can hold their heads and lift both their heads and shoulders. Later, they may be able to bring their hands and some, even get their feet to their mouths. And by the third month, some major landmarks are reached: Babies can proudly hold their heads steady as they start to do a cycle-like movement with their hands and feet. And more importantly, when on their tummies, they do their first push-ups. And for some reason as adults, we struggle to do this basic movement.

Paediatricians and parents get excited about all these milestones, but surprisingly, when it comes to children doing resistance training, they become the biggest resistance. All these movements are resistance exercises because the baby is resisting gravity and moving against it, which is crucial for healthy growth and development.

Resistance training is often suggested to be held back till teenage years or after school, but that is illogical. When children can follow instructions, they are ready to get on safely by doing resistance training, which most children are all set for by 5-7 years. Having already been encouraged to be active, all new movements in resistance training come naturally to them. When instructions are followed and resistance training sessions are done under supervision, it not only markedly reduces the chances of injuries while exercising, but also prevents injuries from happening while playing sport at any level.

Children who engage in resistance training have fewer chances of suffering from neck, back, and knee pains that many of their parents are probably experiencing. Also, as we age, for quality of life, strength is far more important even though walking, or nowadays running, is treated like the only thing thats needed to get fit.

The benefits of resistance training during childhood and adolescence are not only limited to obvious muscular fitness and improving fundamental movements, but it also makes bones stronger. And no, it doesnt stunt height one of the biggest myths. It also improves cardiac and metabolic health, making the childs body more fuel efficient and increasing metabolic rate, which further keeps the body weight under check and reduces the risk of sports injuries. All this helps them to perform at their optimum level and as the posture improves, they become a lot more confident for life, hence, not only important for athletes but all the children out there.

When resistance training is not done, the gap between the weaker and stronger children widens. Here Ive built a case for why resistance training is important and safe for children and adolescents. Next week, Ill discuss how one should go about it.

Keep miling and smiling.

Dr Rajat Chauhan is the author of MoveMint Medicine: Your Journey to Peak Health and La Ultra: cOuch to 5, 11 & 22 kms in 100 days

He writes a weekly column, exclusively for HT Premium readers, that breaks down the science of movement and exercise.

The views expressed are personal

Read more:
The Art and Science of Fitness | Is resistance training bad for kids? - Hindustan Times

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CORPUS CHRISTI, TX This Saturday, September 10, the Safe Fun-Fit at the Bayfront program will be held at Heritage Park at 1581 N. Chaparral Street.

The Walk with a Doc will be offered at 8:00 a.m. This doctor-led group is a fun and safe place to go for a walk, learn about health and make new friends. The event is FREE and open to everyone! Future walks will be held on the 2nd Saturday of every month. On September 10, Dr. Matt Bayazitoglu will present information about the benefits of walking for adults. Dr. Maria Narcise will adjust the presentation about the same topic for the childrens walk. Register for this event today!

You can also join us for a FREE fitness class from 8:00 a.m. to 11:00 a.m. Sign up for the Back to Basics Fitness, Yoga, or Zumba class.

Our community partner, H-E-B, will provide fruit and water for all participants.

In coordination with Victor Betancourt of VFit Productions and the Citys Parks & Recreation Department, the City will offer Safe Fun-Fit at the Bayfront exercise and wellness events for ages eight and older with abilities and skill levels on Saturdays. The class schedule is available online.

Register online today for the fitness classes at http://www.cctexas.com/safefunfit. Class sessions are limited to 30 participants. Bring your own yoga mat and water, as appropriate for the workout. All participants receive a punch card to record each Saturday attended. A completed punch card is eligible for a prize!

The public is also invited to provide feedback and suggestions on Safe Fun-Fit at the Bayfront by participating in the short online survey https://www.surveymonkey.com/r/5NWBLF2, open now through September 30, 2022.

Reasonable accommodations are provided upon request and in accordance with the Americans with Disabilities Act. For assistance or to request reasonable accommodation, please call 361-826-3460 in advance.

Please share your photos with us on social media at

Facebook https://www.facebook.com/SafeFunFit.CCTX/

Instagram https://www.instagram.com/safefunfit.cctx/

For more information about Safe Fun-Fit at the Bayfront, visit http://www.cctexas.com/safefunfit.

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Safe Fun-Fit at the Bayfront Will Offer Fitness Classes and Walk with a Doc at Heritage Park - Corpus Christi

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When it comes to weight loss, the upper body holds the most fat which is tough to lose. So, if youve been wondering how to lose upper body fat, we can help you.

Health Shots got in touch with Abhishek Sinha, fitness instructor at Equilibrium Pro Gym Faridabad, to find out some best upper body exercises that can help lose fat, build strength, lose weight, and increase muscle mass.

Keep in mind that you cant just reduce fat in one region; so try building and toning all the muscles in your upper body to lose fat.

Both running and jogging are forms of aerobic exercise and aerobic exercises are a perfect remedy for weight loss. These exercises not only reduce your fat, but also help increase your muscular endurance and burn calories. Aim at running on a treadmill at the speed of 8 km per hour to turn this exercise into fat burning exercise. Sinha says, One has to run a total of 3 to 4 km daily to burn fat from the upper body. So, make running a part of your daily workout routine.

Sinha says, Burpees are the best exercise to bring your body in shape by losing fat. Just keep one tip in mind that doing a few of them wont work so, practice it at least 20-25 times to see quick results.

Heres how to practice it:

Deadlift should be your go-to exercise when it comes to shaping your upper body. It can target many large muscle groups at the same time.

Heres how to perform it:

Sinha suggested doing 20-25 repetition.

Exercise with battle ropes, also known as battling ropes, is excellent for improving your bodys balance, stamina, and fat burning. Because it quickly increases heart rate, this workout is effective for burning fat. You can burn as many as 20 calories every minute depending on its intensity (which is equivalent to sprints). Your shoulders, arms, legs, glutes, and core are the key areas it targets. In conclusion, battle ropes are a full-body exercise instrument.

This exercise should be performed with dumbbells in each hand to lose fat, says Sinha.

Heres how to perform it:

Read more here:
Want to get rid of upper body fat? These 5 exercises promise quick results - Health shots

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If you feel that you do not exercise at all, then at least you should start taking morning walks. You should take a walk especially after eating. A study in the Journal of Exercise Nutrition and Biochemistry shows that exercise can help burn fat and reduce waistline obesity in obese women. The women involved in the study walked for 50-70 minutes three days a week for 12 weeks. Researchers found that participants lost an average of 1.5% body fat and waist circumference. This is a popular technique, you will see many people walking in the park. In this, you start by walking at a normal pace for about 10 minutes, after which you start running fast. If you want to lose weight quickly, you should know some basic tips.

Try this exercise while walking Kabhi-kabhi, just plain currency can be boring. To make things more interesting and burn more fat in your running routine, include some bodyweight exercises during your runs. You can do one session in between your walk routine or have 2-3 breaks depending on how long you walk, some exercises you can try are lunges, squats, pushups , kick-back and high knee. These will increase your heart rate in a healthy way and also help to work those muscles which are not used much while walking.

Walk two to three times a weekIf there are hills around your house, climb some hill. If you go to the gym, walk on the treadmill. You can also climb stairs at home. You have 1 hour per day. It will work your glutes and calf muscles, helping you burn a lot of calories and tone your legs. To make the currency more challenging, you have to go to the hills. Walking upwards will activate your glutes and calf muscles more. Practice walking in these ways two to three times a week.

Regular work will also help The American Heart Association recommends walking 10,000 steps a day for a healthy heart and body. Increasing your daily K will increase your stamina, allowing you to run with more energy and burn more calories. A 2016 study also found that 10,000 steps a day can help you lose weight. You can use a fitness band or a phone app or a smartwatch to track your daily steps. If 10,000 steps is too much for you, start by increasing your count from yesterday and your average steps for the week. At some point, you will be able to walk 10,000 steps a day. Try to complete the 10,000 steps goal by being active throughout the day for household chores.

10,000 Steps Workout Should Everyone Do For Weight Loss? Know its facts

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Weight Loss by Walking follow these easy tips while walking to reduce extra weight and fat - Globe News Insider

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As much as we love cycling, our favoured way to keep fit, few of us are able to spend as much time on our bikes as wed ideally like to reap the many benefits of cycling. Work, family life, holidays there are always commitments threatening to kick cycling off the calendar. But time away from our bikes doesnt need to be time neglecting our bodies. You can continue to maintain your health, fitness and cycling performance while going about your day-to-day life and here are 16 cost-free, quick and easy ways to do just that

(Image credit: Future)

1. Tuck your tummy

This is a core exercise you can do anytime, anywhere without anyone knowing youre doing it. The transverse abdominis (TA) is the innermost sheet of muscles in your abdomen. Engaging your TA is simple: tense your stomach, drawing your navel back towards your spine and hold it there while you continue to breathe in and out. Hold for 20 to 30 seconds then repeat three times. Try it standing first; youll soon be able to do it sitting down too. True mastery of this exercise is being able to chat and move your limbs with your TA engaged. Even better, although engaging your TA is a core exercise in itself, its also the foundation of all other core routine exercises you will get an extra boost from any core work if you engage the TA first.

2. Take a moment

This is particularly useful if you train early in the day. Immediately after getting home, lie down, close your eyes and let your mind go blank. Dont think about anything, not even how you are breathing; just be. Take a minute or two, then get up and get on with the rest of your day. Its a brilliant way to draw a line under what youve done in training, reset and continue with whatever else youve got to do.

3. Write it down

(Image credit: Future)

Writing something down gives it a thing life, a realness. Writing a cycling training plan, or even a single training session, does the same, making you more likely to do it. Afterwards, written reviews of sessions or plans provide a foundation to build your fitness on. Keeping a food diary can help you track what you eat each day often more than you think so it can be a very powerful visual prompt if you are trying to lose weight. There is a lot of scientific evidence that journaling can help improve mental health, especially for people suffering from anxiety or depression. The evidence is compelling.

4. Fidget

A 2005 Mayo Clinic study found that office workers who fidget defined as springing up from sitting down, moving around while working at a desk, shifting position in meetings, constantly moving feet and being generally restless burn an average of 350kcal per day more than people who tend to sit still. Unsurprisingly, the study also found that the fidgeters were leaner.

5. Dont sit for too long

Many people sit at work, but keeping still for long periods isnt good for your health. A US study found that people who broke their sitting time into 20-minute bouts, with one minute of walking around in-between, had smaller waist circumferences and lower blood pressure, as well as improved insulin, triglycerides and blood glucose levels, than people who sat for longer, unbroken periods.

Get into the habit by taking telephone calls on the move, using stairs instead of lifts, and having walking meetings. Count your steps with an app, keep a tally of floors climbed, and try to increase your daily averages. All movement adds to calories burnt, as well as the health benefits already outlined, and movement helps your lymphatic system, the part of your immune system that transports lymph, a fluid containing infection-fighting white blood cells throughout the body.

6. Take deep breaths

(Image credit: Future)

When breathing deeply, your diaphragm the sheet of muscles beneath the lungs helps power lymphatic movement from the thoracic region, whereas while seated and focusing on work, we tend to take very shallow breaths. Now and again while working, take one or two deep breaths to help keep the lymph flowing.

Flight or fight is a human response to stress or fear: when we sense threat, our bodies go into overdrive. Responses include increased blood pressure, glucose and adrenaline release all useful things if we need to run away, but in modern life thats rarely the case. Box breathing provides a healthy mental and physical reset after experiencing a stressful situation. Its easy: breathe in, hold your breath, exhale, hold the exhale; each to the count of four. Repeat until you feel more relaxed, and your bodys fight or flight response should have subsided.

7. Roll with the keyboard punches

This may not be for everyone, and you might not want to do it all day, but for those working at computers, try swapping your work chair for a Swiss ball now and again. Sit upright on it, flex your leg muscles and gently bounce, or move the ball around by flexing your spine. This is really good for your core muscles.

8. The slow exhale test

(Image credit: Future)

This CO2 tolerance test is another good way to track recovery after cycling, as well as monitoring fitness gains. Take three deep inhalations and exhalations, then a fourth deep inhalation. Exhale as slowly as possible (mouth open), and time how long it takes for you to release all the air or have to breathe in again. Less than 20 seconds might mean you havent recovered from previous training; more than 30 seconds shows fair recovery and/ or fair pulmonary fitness; 60 seconds or more shows good recovery and/or good pulmonary fitness.

9. Daydream yourself faster

While youre waiting for your dinner to cook or your mate to arrive, instead of checking social media, think about your cycling. If you have a hilly ride coming up, try to visualise yourself climbing perfectly like a pro. If its a time trial, visualise the race route, the position you will be riding in, your tactics and your technique. Whatever it is, try to make your visualisation as technically perfect and as vivid as possible.

10. Train with intent

Heres one to incorporate in your training. All sessions, other than relaxing rides, should have an aim, some facet of fitness you are trying to improve. Keep that aim in mind throughout.

Scientists have found that intent plays an important part in outcome when you exercise. Andrew Huberman, a Stanford neuroscience professor, gave an example in his podcast (hubermanlabpodcast.com). He said that subjects lifting weights rapidly to improve power actually improved their power regardless of the speed of the lift provided they intended to lift quickly.

11. Go barefoot

While cycling, our feet are trapped and constricted even inside the best stiff-soled cycling shoes. Walking barefoot now and again helps keep the many muscles and tendons in the feet in good working order. OK, so there is not a great deal of scientific evidence for the benefits, but walking barefoot in soft grass feels great!

12. Nature-watch

Spend time in nature as often as you can. Sit, stand or move around, it doesnt matter; the main thing is to look and listen and take it all in right down to the finest details. Being attentive to nature is a proven meditation technique with powerful benefits for mental health.

13. Strength on the go

We all love riding our bikes, but theres lots of evidence that strengthening exercises off the bike improves cycling performance as well general health, especially as we get older. If you havent got time for a seperate strength and conditioning session, there are exercises you can fit into your day. Try air squats, or a wall sit, both are brilliant for building muscular endurance and strength in leg muscles. Isometric exercises are beneficial too. Always do them with good form there are plenty of good instruction videos online for bodyweight exercises.

14. Roller it

(Image credit: Getty Images / pixelfit)

Have a foam roller and/or a hard ball at your desk. You can use both while you work. Put the roller/ball against the back of your work chair, and roll from side to side. The physiological benefits are not well established: it likely improves blood flow, and is anecdotally believed to release tension built up in the neck and shoulders. Above all, it feels good!

15. Dim the lights

Artificial light, especially from screens, disrupts the natural processes in your brain that regulate relaxation and sleep. Dim the lights during the hour before you go to bed, and if you are having difficulty sleeping, minimise screen watching in the hour before lights out.

16. Rise and shine

Light controls our circadian rhythms, which in turn controls when we feel wide awake or sleepy. Just as its good to dim the lights and avoid screens before bed, its very beneficial to get sunlight into our eyes as soon as possible after waking. Dont look directly at the sun (obviously!), just go outside take a short walk or just a couple of minutes taking in the air as soon as you can after waking. As a bonus, this avoids the temptation to snooze. Many people hit the snooze button upon waking so as to enjoy another five minutes of sleep. However, a 2015 study into sleep, published in the Journal of Physiological Science, found a negative correlation between snoozing and deep sleep the most restorative type. Go deep, then get up!

Richard Oakes, 53, masters world champion and world record holder: Heres a quick intention-setting practice I do before training. With all your kit on, sit quietly, close your eyes, pay attention to your breathing and allow your focus to move from the soles of your feet up your body, all the way to the top of your head. Allow a phrase to come to mind that describes what riding your bike that day means to you. After a few seconds, take three deep breaths, open your eyes and get out and enjoy it.

Chris Hoy, 46, six-time Olympic and 11-time world champion: Try to eat more protein. Road cyclists tend to underestimate how much protein they need to eat for recovery from training and to maintain or build muscle.

Allan Peiper, 62, Australian former pro rider and DS: 1978 road race world champion Gerrie Knetemann advised me as a new pro: Always race like you are in a position to win, then you wont make mistakes when you really are in that position.

Dan Martin, 35, Irish former pro rider: Practice climbing in a low gear on all of your rides. You can force your way over short climbs, but if you get bogged down in a big gear on a long climb, you have to slow right down to recover. The trick is to spin.

Nigel Mitchell, sports nutritionist: Make each plate of food as multicoloured as possible. Then you know youre getting the widest range of vitamins and minerals.

(Image credit: Future)

Fad diets

Low-carb, Atkins, keto there are 100s of diets espousing eating only this or never eating that, but time and again research proves that a balanced diet is the best nutrition for cycling and for staying healthy off the bike too There is some evidence that eating a mostly plant-based diet can boost health and is better for the planet.

Hot and cold therapies

Heat therapy (sauna) and cold therapy (ice bath) are used by many professional sportspeople, but they must be timed correctly to benefit. For example, cold straight after intense exercise can help reduce inflammation, but inflammation plays a part in adaptation from training, so its not straightforward. Get qualified advice before using either hot or cold.

Booze

No need for total abstinence, unless thats your preference, but drinking too much alcohol can disrupt physiological adaptations to training as well as psychological motivation. Cutting down on alcohol is also a simple and easy way to lose weight too.

Processed food

Most of the food on your plate should be recognisable as the natural thing it was before being picked off the tree or dug from the soil. If food is prepackaged and the ingredients list is long and contains lots of chemical names, its best avoided or eaten infrequently. Whole foods cooked fresh are best.

Sports nutrition as snacks

(Image credit: Future)

The best energy bars, energy drinks and energy gels are easy to consume and so are great for exercise, but you dont need the big dose of quick-release carbs at other times. Opt for natural snacks instead.

The latest thing

If you have a plan, especially one agreed with a qualified coach, give it time to work. Dont switch your training plan when the latest thing comes along. It takes six to 10 weeks for a training programme, consistently followed, to provide a measurable improvement in your fitness and performance.

Originally posted here:
16 cost-free, quick and easy fitness hacks for every day - CyclingWeekly

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