There are many reason for you to exercise. Some may do it because they have booked a vacation on the beach while others are concerned with staying healthy. No matter your motivation, it is general information that there are many benefits to exercising consistently. One of these benefits is healthy skin. Regularly working up a sweat can result in rewards in skin and beauty. These rewards include;
1. Instant Glow
When you engage in aerobic exercise you get your heart pumping regularly. This results in your body getting a good dose of oxygenated blood as state as contended by Noelle S. Sherber, M.D., a certified dermatologist. She further says that it gives your skin a post-workout glow.
2. Wrinkle reduction
By working out, you maintain healthy levels of a hormone related with stress referred to as Cortisol. Sherber says that elevated levels of cortisol can be associated with increase in production of sebum. This means that you will suffer from increased acne breakouts. A lot of cortisol can lead to collagen in the skin breaking down, thereby causing sagging and wrinkles. .
3. Acne Relief
If you exercise regular exercise you boost circulation. According to Mauro C. Romita, M.D., a board certified plastic surgeon, it nourishes your skin by bringing more blood flow and oxygen to it. This helps to draw out toxins from the body. Sweating from the exercise helps clean out the pores of congested skin.
If you are willing to reap the beauty effects of working out, you are expected to take a few extra steps. Make sure that you clean your face and any other areas of your body that may tend to break easily after a workout. You can also wear fabrics that absorb perspiration right out of your skin. In addition, avoid working out when you have makeup on your face.
4. Healthy Hair
The improvement in blood flow help keep your hair as strong as possible. It will also make it healthier. A Scientist, Dixon, says that this blood which is filled in nutrients, will stimulate the hair follicles and improve growth.
It is also a great stress reliever. Less stress means that your hair is like not to become brittle or worse, fall off. Even if you have remained stress free all through, Dixon makes a recommendation that you consistently check with your dermatologist when you are faced by any hair loss so that they can rule out other causes.
When it comes to the best kind of exercise for your skin, Dixon ascertains that all types of exercise are good enough for you. Every modality will promote circulation and reduce stress as a result. However, it is advisable for you to mix up your workouts as much as possible. This in turn increases the efficiency of the of your workouts.
You can try to add half an hour of yoga postures or a short walk to your normal routine a couple of days each week. As a result, you will find that your beauty will return in your hair and skin too.
The majority of individuals who are keeping an eye on their weight, or attempting to lose some excess weight, often utilized the traditional bathroom scale for weight measurement. It should be noted that this is not the only method of measuring body fat and this article will provide information on the different options.
1. What Are The Dangers Of Excess Body Fat?
The topic of body fat often presents with unhealthy associations; however, body fat is not necessarily negative. Positive body fat can be essential to maintaining a healthy lifestyle and diet. During previous years, the storing of excess body fat was important as a means of surviving famine. Nowadays, the storing of body fat can also be significant as it assists in preserving body heat, to maintain healthy body functioning and to protect the body’s different organs from damage.
Medical conditions can appear if the body stores an excess amount of fat. An individual who stores fat around their mid-section will have what is known as an ‘apple-shaped’ figure. A person who stores fat across their thighs and hips presents with a ‘pear-shaped’ figure.
According to Caroline Apovian – a professor of pediatrics and medicine at the Boston University School of Medicine – stated that the average amount of body fat is 8-15 percent; whereas the healthy female will present with approximately 20-30 percent of body fat.
2. How Can Body Fat Be Accurately Measured?
There are numerous methods that can be used to measure an individual’s body fat. Lead researcher dietitian and professor of medicine at the Miriam Hospital Mary M. Flynn stated that the most accurate means of measuring body fat is underwater weighing. Underwater weighing includes the measuring of body fat when the individual is on land, and then immediately after a measuring of body fat underwater. Unfortunately, the equipment required for this option is expensive and difficult to find.
The second accurate means of measuring body fat percentage is through the use of Bioelectric Impedance Analysis or BIA. This method includes the placement of electrodes on an individual’s hands and feet, then passing an electrical current through the individual’s body. Research has indicated that muscle contains more water than body fat making the body fat more resistant to the electrical current. The percentage amount is determined by placing the resulting numbers into a specific equation.
Despite being less accurate, the simplest means of measuring body fat is through the measurement of the individual’s waist circumference. Damaging medical conditions can occur if the amount is above 35 inches for females and 40 inches for males.
Determining one’s Body Mass Index or BMI can be more complicated as it involves mathematical equations. To identify your BMI it is necessary to multiply your overall weight by 703 and then dividing it by the individual’s height in inches twice. An underweight person will have a BMI of 18.5 or less; whereas healthy individuals have a BMI of 18.5-24.9. If the resulting amount is between 25-29.9 or above 30 percent, the individual will be overweight or obese.
A final method of measuring body fat is through the use of skin calipers. This method measures fat at specific areas in the body and is the least accurate option. This is due to the fact that it does not measure internal fat or fat within different individuals’ thighs or a female’s breasts.
In conclusion, the body fat percentage is another number contributing to a person’s health equation. If you are not pleased with the overall result it is necessary to develop and maintain a strong exercise routine and reduce the amount of calories consumed.
People in modern society are always busy and swamped with work, family, money concern and so on. So you have too little sleep, too little time and too much stress.However, when it comes to keeping a healthy diet, you should never slack off, no matter how busy you are. Your body requires food to fully function and to fight fatigue and stress in everyday life.
How The Body Converts Food Into Fuel
Foods we eat and drink we consume provide us with energy. The three major nutrients for energy boost are protein, fats and carbohydrates. Among them carbohydrates is the most crucial source of energy. Your body can utilise protein and fats for energy as well when carbs are expended. When you consume foods, your body assimilates nutrients into tinier components and absorbs them to utilise as fuel. This is the process called metabolism.
There are two types of carbohydrates, complex, and simple. Both are converted to type of sugar called glucose. Dietician at the Montefiore Medical Center in the Bronx, N.Y. , Melissa Rifkin claims the body breaks down the sugar in the blood and then the blood cells utilise the glucose to provide energy.
Best Foods To Sustain Energy
Complex carbohydrates are the best type of carbs to sustain energy. Foods rich in complex carbohydrates are whole-grain breads and pastas, high-fiber cereals , starchy vegetables and dried beans. These foods are digested at a consistent and slow pace. Complex carbohydrates contain fiber, which takes a longer to digest, therefore it is absorbed slowly. Also complex carbs stabilize your sugar levels in your body, therefore the pancreas produce less insulin. This gives you a feeling of fullness and makes you feel less hungry.
Another important nutrient for a healthy, energy boosting diet is protein such as turkey, chicken, fish and pork tenderloin, legumes such as beans and lentils, and a small amount of healthy monounsaturated and polyunsaturated fats such as seeds, avocados, nuts and certain oils.
Consuming adequate amount of fluids are also crucial for sustaining energy, according to the director of clinical nutrition at the Washington Hospital Center in Washington D.C., Suzanne Lugerner. Water is imperative for absorption, digestion and the transferring nutrients for energy use. Dehydration can cause an insufficient energy. The average person requires to drink six to eight glasses ( 8 ounce) of water every day.
Foods To Avoid
By contrast, simple carbohydrates consumption should be limited. Simple carbs such as candy, cookies, juices and sugary beverages are assimilated and absorbed quickly. Just for 30 to 60 minutes, they provide an initial burst of energy, however as digestion happens so quickly, it results a slump afterward.
Caffeine and alcohol should also be avoided. Alcohol has a depressant effect and can cause reduction of your energy levels, and caffeine often provides an initial energy burst just for two hours, followed by an energy crash.
Planning Meals For Sustaining Energy
Dietician at the Cleveland Clinic in Ohio, Tara Harwood recommends three meals and three snacks a day. You should never go without eating over three to four hours. If you get too hungry, you tend to overeat.
You also should try to include some ingredients from each food group at each meal. Donít forget that foods high in protein, fat and fiber take longer to digest.
Even if you have a hectic life, selecting food wisely is very important, as the food you eat provide energy throughout the day. Then your body will be grateful to you.