56 Days to Fitness
FITin56® is a revolutionary fitness program that helps anyone get fit in 56 days — and stay fit! Members get online access to workout videos, exercise videos, and a nutrition plan. Lose weight, tone, or build muscle — follow the plan that best meets your goals. Get fit and healthy in only 30 minutes per day!
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Regular exercise has a lot of health benefits. It boosts energy, improves mood, and reduces the risk of chronic diseases. Exercises can be classified into two categories: high impact exercises and low impact exercises. Identifying what your personal needs are will help you choose which type of exercise is best for you. In this post, we will compare high impact vs low impact exercises.
High impact exercises are those that move both your feet off the ground at the same time. Some examples include running, jumping, knee-highs, burpees, jumping jacks, and cross training. They produce faster results but are harder on the body. This type of exercise is ideal for people who are already working out for quite some time, fitness buffs, and athletes.
Low impact exercises are those that leave at least one foot on the ground. Some examples include walking, yoga, Pilates, moderate weight training, and dancing. Because there is less impact, low impact exercises tend to be gentler on joints and muscles. This type of exercise is ideal for beginners and those who are recovering from an injury.
Some people consider exercises such as cycling, swimming, and water aerobics to be low impact as well. But to be more precise, these can be described as “no impact” because the body is supported during movement (by machine or water).
You can do high impact exercises if:
You want to lose weight quickly – High impact exercises require more energy. You will be able to burn more calories in a relatively short amount of time, so they are ideal for people who want to lose weight fast.
You want a tougher challenge – Generally speaking, high impact workouts tend to be more intense, so they are not the best choice for beginners. But, if your goal is to be in the best possible shape and you are not afraid to push hard to achieve it, high impact exercises are ideal for you.
You are training for competition – Whether it’s a marathon or a fitness competition, high impact exercises can help you get ready for the big day. They are perfect for boosting power and building muscle mass.
You are at low risk for injury – Because they are harder on the body, high impact exercises are more likely to cause injury. They put more strain on the joints, muscles, and tendons, so they are generally not recommended for people who are at a higher risk for injury. High impact exercises are NOT recommended for the elderly, pregnant women, and people with certain bone disorders.
Low impact exercises are ideal for you if:
You’re injured and recovering – If you are trying to stay off of a specific muscle or joint that has been troublesome in the past, it is best to go low impact. You’re not yet at 100%, so you have to take it slow and easy.
You want to go easy on your joints – If you consistently have sore joints after doing an exercise, you may be putting excessive stress on your body. That does not mean you should avoid high impact exercises altogether, but for now, you should give your joints a break.
To improve alignment and balance – Typically, low impact exercises focus more on balance, stretching, and alignment rather than building power and burning calories. Yoga and Pilates are good examples of such exercises.
To take a break from cardio – Low impact doesn’t mean it’s always easy. You can still burn calories and get your heart rate up without going high impact. It’s okay to change things up from high impact cardio to low impact exercise every now and then.
When choosing between high impact vs low impact exercises, it’s important to determine what your goals are. And while doing exercises, “listen to your body”. Know when to push and when to relax. If you feel something is not right or if you have a pre-existing medical condition, consult a physician before starting an exercise routine.
FITin56 is a home fitness program that includes exercise videos, workout videos, a workout plan, and a nutritional plan. FITin56 combines both low impact and high impact exercises, for best results. Sign up now to reach your fitness goals faster and easier.
Strawberries (Fragaria ananassa) originated in Europe in the 18th century. This fruit is red, juicy, and sweet. Strawberries can be eaten raw and fresh or in the form of jams, jellies, and desserts. When choosing strawberries, select those that are plump, firm, and deep red. What are the health benefits of strawberries? Read on to find out.
Strawberries are rich in vitamin C, folate, fiber, manganese, and potassium. These essential nutrients support various body functions. One cup of fresh, sliced strawberries (152 grams) contains the following nutrients:
Strawberry Nutrition Facts
• Vitamin C: 89.4 mg (149% of DV)
• Folate: 36.5 mcg (9% of DV)
• Vitamin K: 3.3 mcg (4% of DV)
• Manganese: (0.6 mg (29% of DV)
• Potassium: 233 mg (7% of DV)
• Magnesium: 19.8 mg (5% of DV)
• Phosphorus: 36.5 mg (4% of DV)
• Calcium: 24.3 mg (2% of DV)
• Dietary fiber: 3 g (12% of DV)
• Carbohydrates: 11.7 g (4% of DV)
• Iron: 0.6 mg (3% of DV)
• Protein: 1 g (2% of DV)
• Calories: 48.6 kcal (2% of DV)
Note: DV = Daily Value
Ounce for ounce, strawberries have more vitamin C than oranges. In addition, strawberries contain powerful antioxidants such as anthocyanins, quercetin, ellagic acid, and kaempferol.
Among the most important health benefits of strawberries is that they may help prevent heart disease. This is because they are rich in polyphenols (plant compounds which are good for the body). Studies have found a relationship between anthocyanins found in berries and improved heart health.
According to a study done on middle-aged people with established risk factors for heart disease, berries may improve good cholesterol (HDL), blood platelets function, and blood pressure. Strawberries may also improve blood antioxidant status, improve blood lipid profile, and reduce the harmful effect of bad cholesterol (LDL).
The flavonoid quercetin present in strawberries is a natural anti-inflammatory that may reduce the risk of atherosclerosis. The potassium and fiber in strawberries also support heart health.
When carbohydrates are digested, the body breaks them down to simple sugars and releases them into the bloodstream. Then, the body starts secreting insulin, which causes cells to pick up sugar from the bloodstream and use it for fuel. Strawberries have a relatively low GI (glycemic index) score of 40. This means that eating strawberries won’t lead to big spikes in blood sugar levels.
High sugar diets and imbalances in blood sugar regulation are associated with an increased risk of type 2 diabetes. Strawberries slow down glucose digestion and reduce spikes in glucose and insulin following a carbohydrate-rich meal, compared to a carbohydrate-rich meal without strawberries. Hence, strawberries may be useful for preventing type 2 diabetes and metabolic syndrome.
Due to their high potassium content, strawberries may be beneficial for people who are at risk of high blood pressure by offsetting the effect of sodium in the body. Low potassium intake is also a risk factor for high blood pressure. Therefore, consuming strawberries can help both ways.
Fewer than 2% of adult American meet the daily 3,500 to 4,700 mg recommendation for potassium. Eating strawberries is one way people can get more potassium in their diet.
Eating fruits high in water content and fiber such as strawberries, grapes, cantaloupe, and watermelon can help hydrate the body as well as maintain regular bowel movements. Fiber, in particular, helps minimize constipation and adds bulk to the stool.
The antioxidants in strawberries may offer protection against strokes by preventing blood clot formation. Potassium found in strawberries also acts as a vasodilator, which improves blood flow to the brain, thereby reducing the risk of stroke.
Cancer is a disease characterized by the uncontrolled growth of abnormal cells. The formation and progression of cancer is often linked to chronic inflammation and oxidative stress.
Studies suggest that berries may help prevent some types of cancer because they fight oxidative stress and inflammation. The protective effects of strawberries may be due to the ellagic acid and ellagitannins, which have been shown to inhibit the growth of cancer cells. However, more research is needed to understand the effects of strawberries on cancer before any conclusions can be reached.
Eating strawberries may help prevent conditions such as dry eyes, macular degeneration, and vision defects. Antioxidants found in strawberries such as phenolic phytochemicals, flavonoids, and ellagic acid may help alleviate eye problems because they fight off free radicals.
Some people (especially children) may have an allergic reaction to strawberries. The most common symptoms are itching or tingling in the throat and swelling of the lips, but might also resemble hay fever, dermatitis, or hives. In severe cases, breathing problems may occur. If this happens, see a doctor immediately.
Strawberries are packed with vitamins, fiber, and polyphenols. They are a good source of Vitamin C, manganese, and potassium. The health benefits of strawberries are impressive. They are good for the heart, help improve good cholesterol, reduce bad cholesterol, and help lower blood pressure. Strawberries may also reduce the risk of strokes, type 2 diabetes, and some types of cancer.
It may not always be possible or desirable to go to the gym every day. There may not be anywhere near home or work for you to work out, or you may not like being around others when you do your fitness routine. Or you’re always so busy, that going to the gym becomes impractical and inconvenient. Thankfully, there are other ways to get fit and healthy. Read on to know the benefits of a home fitness program.
You can choose the routines and fitness style you want. You can lay out a room at home with the equipment you want to use. Some fitness routines need you to already be fit, while others allow you to develop your fitness over time. Thereafter, you can just maintain your fitness or improve it by doing more strenuous workouts. Home fitness programs allow you to design routines that are suitable for the whole family as well as routines specifically designed for yourself. This lets you look at fitness levels, ability and level of motivation for everyone, and plan accordingly.
Once you have decided on the fitness program you want to try, you can look at purchasing your home fitness equipment. Many home fitness workouts only require minimal equipment – a yoga mat, resistance bands, a stability ball, a pull-up bar, and a set of dumbbells. If you want to try more expensive equipment but want to save on costs, you can go online and find second-hand equipment. If you prefer to buy new, there are many sites that allow you to order online and save you the hassle of going to a store to purchase your fitness equipment.
Ensure that your fitness routine can be done in an available space at home. It is better if there can be a designated space, saving you time when you want to do your routine. If there isn’t a space you can use, you can always look at a space that allows you to move furniture out of the way so that you can practice your routine. Most home fitness programs do not require a lot of space.
Having a home fitness program does not just save you time and travel, it also affords you the privacy to work out in your own space. Many people feel judged when they take part in routines at the gym and other public places. Some people just feel uncomfortable working out in front of others. One of the benefits of a home fitness program means that this is avoided. For people with children of any age, a home fitness program also allows for time with family while exercising or working out. Older kids can join in, while younger ones can still be supervised. This also allows for partners to work out together at their convenience. To put it simply, a home fitness program is more relaxing and fun.
With a home fitness program, you don’t have to worry about gym membership fees. You can do your workouts inside your home or in the backyard. All you need is some basic, inexpensive equipment, and the right program. And because you’ll do workouts at home, you don’t have to commute or deal with rush hour traffic just to go to the gym.
There are many benefits of a home fitness program. You can choose your routines, it requires minimal equipment, you can work with the room you have, you’ll have more privacy and family time, and it’s affordable.
FITin56 is a great home fitness program that includes a super effective workout plan, along with fun workout videos and a healthy nutrition plan. Sign up now to achieve your health and fitness goals faster and easier!
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FITin56® is a revolutionary fitness program that helps anyone get fit in 56 days — and stay fit! Members get online access to workout videos, exercise videos, and a nutrition plan. Lose weight, tone, or build muscle — follow the plan that best meets your goals. Get fit and healthy in only 30 minutes per day!
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