25 Easy Ways To Fit In 10 Minutes Of Exercise
25 Easy Ways To Fit In 10 Minutes Of Exercise
Stolen Moments Add Up
Experts recommend working out 45 minutes to an hour a day (30 minutes for beginners) for weight loss and fitness. But if you're like most women, you don't always have a block of 30 to 60 minutes a day to devote exclusively to doing your workouts.
Lest you think that short bursts of activity have a negligible effect on your fitness program, think again. One study found that women who split their exercise into 10-minute increments were more likely to exercise consistently, and lost more weight after five months, than women who exercised for 20 to 40 minutes at a time.
In a landmark study conducted at the University of Virginia, exercise physiologist Glenn Gaesser, PhD, asked men and women to complete 15 10-minute exercise routines a week. After just 21 days, the volunteers' aerobic fitness was equal to that of people 10 to 15 years younger. Their strength, muscular endurance, and flexibility were equal to those of people up to 20 years their junior. "It would be useful for people to get out of the all-or-nothing mind-set that unless they exercise for 30 minutes, they're wasting their time," says Gaesser.
Breaking exercise into small chunks on your overscheduled days can also keep your confidence up, since skipping it altogether can make you feel tired, guilty, or depressed. Keep in mind, though, that short bursts of exercise are meant to supplement, not replace, your regular fitness routine.
Here are simple, practical ways to work exercise into your day even when you're short on time:
Around the House
1. When you go outside to pick up your morning newspaper, take a brisk 5-minute power walk up the street in one direction and back in the other.
2. If you're housebound caring for a sick child or grandchild, hop on an exercise bike or do a treadmill workout while your ailing loved one naps.
3. Try 5 to 10 minutes of jumping jacks. (A 150-pound woman can burn 90 calories in one 10-minute session.)
4. Cooking dinner? Do standing push-ups while you wait for a pot to boil. Stand about an arm's length from the kitchen counter, and push your arms against the counter. Push in and out to get toned arms and shoulders.
5. After dinner, go outside and play tag or shoot baskets with your kids and their friends.
6. Just before bed or while you're giving yourself a facial at night, do a few repetitions of some dumbbell exercises, suggests exercise instructor Sheila Cluff, owner and founder of The Oaks at Ojai and The Palms, in Palm Springs, CA, who keeps a set of free weights on a shelf in front of her bathroom sink.
While Waiting
7. Walk around the block several times while you wait for your child to take a music lesson. As your fitness level improves, add 1-minute bursts of jogging to your walks.
8. Walk around medical buildings if you have a long wait for a doctor's appointment. "I always ask the receptionist to give me an idea of how long I have left to wait," Cluff says. "Most are usually very willing to tell you."
9. While your son or daughter plays a soccer game, walk around the field.
10. Turn a trip to a park with your child into a mini-workout for you. Throw a ball back and forth and run for fly balls.
At Work
11. Walk to work if you can. "I walked to work for months, 1½ miles each way," says Mary Dallman, PhD, professor of physiology at the University of California, San Francisco, and she really saw results.
12. If you dine out on your lunch hour, walk to a restaurant on a route that takes you a little bit out of your way.
13. If you have a meeting in another building, leave 5 or 10 minutes early (or take some time afterward), and do some extra walking.
14. On breaks, spend 5 to 10 minutes climbing stairs.
15. If you're pressed for time and must wait for an elevator, strengthen your core with ab exercises. Stand with your feet parallel and your knees relaxed. Contract the muscles around your belly button. Then elevate your upper torso, and release. Finally, contract your buttocks for a few seconds.
16. Use a ringing phone as an excuse to stretch your back. Stand with your feet astride. Imagine that you are encased in a plaster cast from your waist to your head. Gently tilt the lower part of your pelvis backward. Contract your abdominal muscles. Then gently tilt your pelvis forward.
When You're Watching TV
17. Put away your remote and change channels the old-fashioned way—by getting up and walking to the television set.
18. Dance as if you were 16 again. Put on a music program or MTV. Then dance like crazy, advises Peg Jordan, PhD, RN, author of The Fitness Instinct. "Free yourself to think of movement as something that you have a right to do," she says.
19. During commercials, jog in place. A 150-pound woman can burn up to 45 calories in 5 minutes. Or try our Couch-Potato Workout.
20. Do leg exercises and lifts with small weights while you watch The Weather Channel, cooking shows, movies, or the news.
While Traveling
21. Pack your sneakers and a fitness DVD. Call ahead to make sure your room has a DVD player. If it doesn't, ask to rent one from the hotel.
22. If you're traveling by car, stop twice a day for short, brisk walks and some stretching.
23. During layovers at airports, avoid the mechanized "moving carpets" that transport travelers from concourse to concourse. "If you're in between flights, walk around the concourse as much as you can," suggests Cluff.
24. Book a hotel room between the fifth and eighth floors, then ignore the elevator. Better yet, take two stairs at a time. (Check with the hotel first because for security reasons some hotels do not allow guests to use stairs except for emergencies.)
25. Do calf stretches while riding in elevators.
Adapted from Fit Not Fat at 40-Plus
Stolen Moments Add Up
Experts recommend working out 45 minutes to an hour a day (30 minutes for beginners) for weight loss and fitness. But if you're like most women, you don't always have a block of 30 to 60 minutes a day to devote exclusively to doing your workouts.
Lest you think that short bursts of activity have a negligible effect on your fitness program, think again. One study found that women who split their exercise into 10-minute increments were more likely to exercise consistently, and lost more weight after five months, than women who exercised for 20 to 40 minutes at a time.
In a landmark study conducted at the University of Virginia, exercise physiologist Glenn Gaesser, PhD, asked men and women to complete 15 10-minute exercise routines a week. After just 21 days, the volunteers' aerobic fitness was equal to that of people 10 to 15 years younger. Their strength, muscular endurance, and flexibility were equal to those of people up to 20 years their junior. "It would be useful for people to get out of the all-or-nothing mind-set that unless they exercise for 30 minutes, they're wasting their time," says Gaesser.
Breaking exercise into small chunks on your overscheduled days can also keep your confidence up, since skipping it altogether can make you feel tired, guilty, or depressed. Keep in mind, though, that short bursts of exercise are meant to supplement, not replace, your regular fitness routine.
Here are simple, practical ways to work exercise into your day even when you're short on time:
Around the House
1. When you go outside to pick up your morning newspaper, take a brisk 5-minute power walk up the street in one direction and back in the other.
2. If you're housebound caring for a sick child or grandchild, hop on an exercise bike or do a treadmill workout while your ailing loved one naps.
3. Try 5 to 10 minutes of jumping jacks. (A 150-pound woman can burn 90 calories in one 10-minute session.)
4. Cooking dinner? Do standing push-ups while you wait for a pot to boil. Stand about an arm's length from the kitchen counter, and push your arms against the counter. Push in and out to get toned arms and shoulders.
5. After dinner, go outside and play tag or shoot baskets with your kids and their friends.
6. Just before bed or while you're giving yourself a facial at night, do a few repetitions of some dumbbell exercises, suggests exercise instructor Sheila Cluff, owner and founder of The Oaks at Ojai and The Palms, in Palm Springs, CA, who keeps a set of free weights on a shelf in front of her bathroom sink.
While Waiting
7. Walk around the block several times while you wait for your child to take a music lesson. As your fitness level improves, add 1-minute bursts of jogging to your walks.
8. Walk around medical buildings if you have a long wait for a doctor's appointment. "I always ask the receptionist to give me an idea of how long I have left to wait," Cluff says. "Most are usually very willing to tell you."
9. While your son or daughter plays a soccer game, walk around the field.
10. Turn a trip to a park with your child into a mini-workout for you. Throw a ball back and forth and run for fly balls.
At Work
11. Walk to work if you can. "I walked to work for months, 1½ miles each way," says Mary Dallman, PhD, professor of physiology at the University of California, San Francisco, and she really saw results.
12. If you dine out on your lunch hour, walk to a restaurant on a route that takes you a little bit out of your way.
13. If you have a meeting in another building, leave 5 or 10 minutes early (or take some time afterward), and do some extra walking.
14. On breaks, spend 5 to 10 minutes climbing stairs.
15. If you're pressed for time and must wait for an elevator, strengthen your core with ab exercises. Stand with your feet parallel and your knees relaxed. Contract the muscles around your belly button. Then elevate your upper torso, and release. Finally, contract your buttocks for a few seconds.
16. Use a ringing phone as an excuse to stretch your back. Stand with your feet astride. Imagine that you are encased in a plaster cast from your waist to your head. Gently tilt the lower part of your pelvis backward. Contract your abdominal muscles. Then gently tilt your pelvis forward.
When You're Watching TV
17. Put away your remote and change channels the old-fashioned way—by getting up and walking to the television set.
18. Dance as if you were 16 again. Put on a music program or MTV. Then dance like crazy, advises Peg Jordan, PhD, RN, author of The Fitness Instinct. "Free yourself to think of movement as something that you have a right to do," she says.
19. During commercials, jog in place. A 150-pound woman can burn up to 45 calories in 5 minutes. Or try our Couch-Potato Workout.
20. Do leg exercises and lifts with small weights while you watch The Weather Channel, cooking shows, movies, or the news.
While Traveling
21. Pack your sneakers and a fitness DVD. Call ahead to make sure your room has a DVD player. If it doesn't, ask to rent one from the hotel.
22. If you're traveling by car, stop twice a day for short, brisk walks and some stretching.
23. During layovers at airports, avoid the mechanized "moving carpets" that transport travelers from concourse to concourse. "If you're in between flights, walk around the concourse as much as you can," suggests Cluff.
24. Book a hotel room between the fifth and eighth floors, then ignore the elevator. Better yet, take two stairs at a time. (Check with the hotel first because for security reasons some hotels do not allow guests to use stairs except for emergencies.)
25. Do calf stretches while riding in elevators.
Adapted from Fit Not Fat at 40-Plus
ISIS Has CHILDREN Locked In a CAGE and Threatens to BURN THEM ALIVE!
ISIS hits morality rock bottom - threatens to burn children alive in a cage
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A picture posted by Pegida on Twitter shows children gathered and locked into a cage, and a someone holding a lit torch.
The source of the picture is not known or verified but the children are wearing the same orange jump suits as previous victims of ISIS' horrific execution methods.
Not long ago a Jordanian pilot was burned alive in a cage by ISIS, which triggered the Jordanian king to react and issue the following statement before bombing the crap out of the terrorist organization in Syria:
"Any son of a bitch takes a shot at me, I'm not only going to kill him, I'm going to kill his wife and all his friends and burn his damn house down."
Earlier this week, harrowing pictures emerged which appear to show captured Kurdish fighters paraded in cages by Islamic State militants through the streets of Kirkuk, Iraq.
Now ISIS even plans to burn children alive. It is such a horrific act that words fail to describe it. The terror organization must be exterminated, by any means necessary!
one piece 686 english sub full episode
one piece 686 english sub full episode
Greatness, glory, gold, the benefits included in the life of the Pirate King Gold Roger, who was sentenced to death for unknown reasons, and felt that demonstrates the secret treasure known as the One Piece and cache somewhere on the Grand Line before it performs the death penalty. After twenty two years of the incident begins our story events, and our hero Pirate Monkey D. In the dreamer to find the greedy title of Pirate King treasure shows, and for that, the eating fruit devil to obtain the necessary strength and to facilitate and footer obstacles that would disability task. Before starting anything, it first finds that the appropriate staff to begin a journey to find the legendary treasure
Greatness, glory, gold, the benefits included in the life of the Pirate King Gold Roger, who was sentenced to death for unknown reasons, and felt that demonstrates the secret treasure known as the One Piece and cache somewhere on the Grand Line before it performs the death penalty. After twenty two years of the incident begins our story events, and our hero Pirate Monkey D. In the dreamer to find the greedy title of Pirate King treasure shows, and for that, the eating fruit devil to obtain the necessary strength and to facilitate and footer obstacles that would disability task. Before starting anything, it first finds that the appropriate staff to begin a journey to find the legendary treasure
Tips for a undefeated relationship
Tips for a undefeated relationship
Tips which will assist you improve your relationship and be higher ready to fulfill the challenges on the approach include:
Talk to one another – simply because you're keen on one another doesn’t mean you'll be ready to communicate well or will browse your partner’s mind, or that they'll browse yours. Communicate your desires – don’t watch for your partner to do to guess what's occurring with you.
If you've got one thing to cite, fuck gently – occurring the attack seldom gets you what you wish.
Listen to one another – usually we have a tendency to area unit therefore busy defensive ourselves that we have a tendency to don’t hear what our partner is oral communication. Let your partner apprehend that you just have detected them before you offer them your response.
Remember the positives regarding your partner – this helps shield your relationship. One essential comment desires 5 positive comments to counteract its result. think twice before oral communication what’s on your mind.
Make repair makes an attempt – if your makes an attempt to speak regarding a problem don’t go as planned, attempt to not let the case become even additional negative (such as not talking for extended periods or ignoring the opposite person’s attempts). oral communication sorry or touching your partner in an exceedingly caring manner shows you care, albeit you disagree.
Spend time along – build your relationship a priority and build time for every different, notwithstanding you've got to book it in. Regular ‘deposits in your relationship bank account’ can facilitate shield your relationship.
Work on feeling sensible regarding yourself – this can facilitate the approach you are feeling regarding your relationship.
Everyone is totally different – settle for and worth variations in others, as well as your partner. we frequently opt for those who have qualities and skills we'd like additional of. this is often one in every of the explanations why our relationships provide U.S. vital opportunities to grow and develop as folks. inform yourself of this.
Make set ups – set goals for your relationship and plan for your future. This shows that you just area unit each within the relationship for the long run.
Be validatory – attempt to not decide, criticise or blame every other; we have a tendency to area unit all human. inform yourself that you just area unit a team, and so as for the team to achieve success, you every have to be compelled to cheer the opposite on.
Learn from arguments – settle for that arguments can happen and check out to resolve them with respect. The strongest predictor of divorce is ‘contempt’, that is any action whereby your partner feels ‘put down’ by you, whether or not it's the tone of your voice or what you say. usually in arguments, we have a tendency to become flooded and this may usually cause behaviours that hurt our relationship.
Stay calm throughout disagreements – or if this is often impracticable, take day trip. Taking associate degree ‘us’ perspective that prioritises the connection instead of a ‘you’ and ‘me’ perspective is terribly helpful.
Look at your half within the conflict instead of focusing solely on your partner’s contribution. Your partner is additional probably to acknowledge his or her contribution if you are doing an equivalent. analysis has shown that relationships comprise issue once partners begin to assume ‘here we have a tendency to go again’ and this negative cycle is related to loneliness, hurt and disappointment.
Be sexually unselfish – be caring (sometimes a lingering kiss or a heat hug area unit even as important). settle for that people have totally different sex drives and to sustain a healthy and happy sex life needs negotiation. a discount in an exceedingly couple’s physical affiliation is commonly a wake-up call of issues in an exceedingly relationship.
Be attentive – demonstrate your commitment to the connection. it's what you are doing for somebody that tells them that you just love them. we have a tendency to tend to present our partner what we have a tendency to hope to receive however they'll like another kind of affectionateness. Do they like gifts, quality time with you, a note or a parched meal? Once you recognize what they like, build an attempt to produce it.
Enjoy yourself – commemorate and celebrate your life along. Rituals will enhance your relationship. It’s additionally vital to do new things as a few. Doing fun activities along is incredibly vital, as usually ‘deep and meaningfuls’ regarding couple problems will become disagreements that leave you each feeling worse, not better. Fun activities area unit like glue.
Be versatile – let your relationship grow and adapt as you each modification.
Share power – make sure that every of you feels that your opinion counts. analysis shows that relationships wherever the feminine partner feels that she will be able to influence her partner area unit the foremost undefeated.
2015 new Honda CBR500R vs Kawasaki Ninja 300
2015 new Honda CBR500R vs Kawasaki Ninja 300
They’re both competent, sporty all-rounders, good for getting to work or getting a moderate shift on. They're both built to high-quality, Japanese standards. They're both great looking. Only £200 separates them in price. So which should you buy? Our Versus guides are here to give you a quick helping-hand through the trickiest buying choices, starting with: CBR500R vs Ninja 300
They’re both competent, sporty all-rounders, good for getting to work or getting a moderate shift on. They're both built to high-quality, Japanese standards. They're both great looking. Only £200 separates them in price. So which should you buy? Our Versus guides are here to give you a quick helping-hand through the trickiest buying choices, starting with: CBR500R vs Ninja 300
Reasons to buy CBR500R
- At 47bhp, it’s bang on the power limit for A2 licence holders
- At £5,099 on the road, it’s one of the cheapest middle-weight bikes you can buy
- Being a Honda, you can hope for a high level of reliability, build-quality and after-sales service
- It’s comfortable, with fairing and a fairly upright riding position
- It’s well-proportioned and pretty
- It handles well and can be pushed hard, with decent brakes and suspension. ABS is standard.
- There’s a pleasing, torquey response from the parallel twin engine
- It’s the official bike of the European Junior Cup championship for 14-to-19-year-olds
Price: £5,099 OTR
Capacity: 471cc
Power: 47bhp
Weight: 194kg
Seat height: 790mm
Reason to buy Ninja 300
- At £4,891 on the road, it’s only £542 more than a Yamaha YZF-R125
- It looks great. With no ‘300’ stickers, it could be mistaken for a ZX-6R
- The riding position is sporty but comfortable
- The parallel twin engine loves to rev. There’s useable torque from 3,000rpm and it really comes alive from 8,000rpm.
- It’s a capable handler, making for composed and precise cornering
Price: £4891 OTR (£5,291 with ABS)
Capacity: 296cc
Power: 38bhp
Weight: 172kg kerb (£174kg ABS)
Seat height: 786mm
Our choice: Honda CBR500R
The Ninja is great fun but essentially the hangover of a disappearing market. Its predecessor, the Ninja 250R, catered perfectly for newly-qualified riders restricted to 33bhp. In January this year that restriction rose to 47bhp. The heavily-revised Ninja 300 is Kawasaki’s response, offering 38bhp. But if you can have 47bhp, surely that’s how many you want. In which case a £200 saving seems the remaining argument for the Kawasaki. That's without factoring in ABS, which is standard on the Honda. Much as we like the Ninja, it loses this battle.
NEW Yamaha YZF-R1 Recalled For Lead Coupler Defects In India
Yamaha YZF-R1 Recalled For Lead Coupler Defects In India
Read more at http://www.motorbeam.com/2014/03/bikes/yamaha-r1-bikes/yamaha-yzf-r1-recalled-lead-coupler-defects-india/#HOrfg3QHEtWEwfjl.99
- Yamaha is recalling its flagship motorcycle, the YZF-R1 in India. The recall is issued after the company determined that the defect related to headlight lead coupler overheating and melting was present on the motorcycle. This defect eventually leads to arcing and can cause a potential short circuit. The YZF-R1 motorcycles manufactured between October 2008 and August 2013 have been affected with the fault. Globally, Yamaha has also recalled the XT1200Z Super Tenere along with the R1 for the same defect.
- Yamaha will replace the headlight sub lead in the affected motorcycles with a modified one. The replacement will be completed free of cost. Yamaha has requested the affected owners to avoid operating the YZF-R1 until the headlight sub lead has been replaced. Powered by an in-line 4-cylinder, liquid-cooled, 998cc engine; the R1 produces 180 HP of pure power at 12,500 RPM and 115.5 Nm of peak torque at 10,000 RPM. The super bike is known for its on track capabilities and super sharp handling. The top speed achievable is limited to 285 km/hr.
- Yamaha R1 owners can check if their bike is a part of the recall by entering the chassis number of their R1 HERE. The replacement will be carried out free of cost across select Yamaha dealerships and will be done in quick time. This isn’t the first time a superbike is being recalled in India and considering very few R1s have been sold in the country, the number of units affected will be in double digits only.
One piece 684 sub español completo
One piece 684 sub español completo
La grandeza, la gloria, el oro, los beneficios incluidos en la vida del rey pirata Gold Roger, quien fue condenado a muerte por razones desconocidas, y sintieron que demuestra el tesoro secreto conocido como el One Piece y caché en algún lugar de la Grand Line antes de que realice la pena de muerte. Después de veinte y dos años de los hechos comienza nuestros eventos de la historia, y nuestro héroe pirata Monkey D. En el soñador para encontrar el título codicioso de espectáculos rey pirata del tesoro, y por eso, el diablo come la fruta para obtener la fuerza necesaria y facilitar y obstáculos de pie de página que tarea discapacidad. Antes de comenzar cualquier cosa, primero se determina que el personal apropiado para comenzar un viaje para encontrar el legendario tesoro
La grandeza, la gloria, el oro, los beneficios incluidos en la vida del rey pirata Gold Roger, quien fue condenado a muerte por razones desconocidas, y sintieron que demuestra el tesoro secreto conocido como el One Piece y caché en algún lugar de la Grand Line antes de que realice la pena de muerte. Después de veinte y dos años de los hechos comienza nuestros eventos de la historia, y nuestro héroe pirata Monkey D. En el soñador para encontrar el título codicioso de espectáculos rey pirata del tesoro, y por eso, el diablo come la fruta para obtener la fuerza necesaria y facilitar y obstáculos de pie de página que tarea discapacidad. Antes de comenzar cualquier cosa, primero se determina que el personal apropiado para comenzar un viaje para encontrar el legendario tesoro
