Sport is health

Staying fit and healthy plays an important role in our life. People neglect their health because of the hectic daily schedules but there are little things that you can do each day that will add to being healthy and fit.
Here are some ways to stay fit and healthy:

1 Regular Check-ups:

One should get annual physical check up to make sure everything is as it should be. There is no harm getting regular check ups as it's good for your own body. Do breast or testicular self-exams and get suspicious moles checked out. Getting exams regularly benefits you because if and when something is abnormal, you will get to know about it timely and can consult with your doctor.

2 Get enough sleep:

Getting enough sleep is necessary to stay fit and healthy, many of us do not get enough.
Lack of sleep affects our physical and mental health tremendously. It also affects metabolism, mood, concentration, memory, motor skills, stress hormones and even the immune system and cardiovascular health.
Sleep allows the body to heal, repair and rejuvenate.

3 Exercise:

Exercise is important for being fit and healthy. One should walk for few minutes everyday to stay fit.
It also improves circulation and body awareness and can help combat depression.
Cardiovascular exercise helps to strengthen the heart and lungs, strength training helps to strengthen the muscles and stretching helps to reduce the risk of injury by increasing flexibility.

4 Eat healthy food:

Eat lots of fresh fruits, vegetables,and whole grains to stay healthy and fit. Also include lean sources of protein such as poultry, fish, tofu and beans into your diet.
One should eat a balanced meal and not overeat. Junk foods like burgers, pizza and those that are highly processed and contain artificial sweeteners should be strictly avoided.

5 Do not skip breakfast:

One should have healthy breakfast as it keeps you energetic and fuelled for optimal mental and physical performance. Eating breakfast helps to maintain stable blood sugar levels and a healthy weight because you are less likely to overindulge later in the day.

6 Drink plenty of water:
Drink plenty of water as it helps in keeping our bodies hydrated and to maintain a healthy body. It is the natural cleanser for our organs and digestive system. Water also helps in flushing toxins out through the skin and urine.

7 Do not take stress:
Stress is not good as it harms the body and can cause a myriad of problems, from heart trouble to digestive problems. Exercise, meditation, doing what you love, appropriate boundaries, spirituality, being in nature and enjoyable hobbies helps to alleviate the harmful effects of stress on the body.
Don't overwork and take breaks and surround yourself with people who support you.

Walking in a happy or sad style actually affects our mood, scientists have found.

It is known that our mood can affect how we walk - slump-shouldered if we are sad, bouncing along if we are happy. Researchers have now shown that it works the other way too.
Subjects who were prompted to walk in a more depressed style, with less arm movement and their shoulders rolled forward, experienced worse moods than those who were induced to walk in a happier style, the study found.

Canadian Institute for Advanced Research Senior Fellow Nikolaus Troje from Queen's University, a co-author on the paper, has shown in past research that depressed people move very differently than happy people.
"It is not surprising that our mood, the way we feel, affects how we walk, but we want to see whether the way we move also affects how we feel," Troje said.

He and his colleagues showed subjects a list of positive and negative words, such as "pretty," "afraid" and "anxious" and then asked them to walk on a treadmill while they measured their gait and posture.

A screen showed the subjects a gauge that moved left or right depending on whether their walking style was more depressed or happier. But the subjects didn't know what the gauge was measuring.
Researchers told some subjects to try and move the gauge left, while others were told to move it right.
"They would learn very quickly to walk the way we wanted them to walk," Troje said.

Afterward, the subjects had to write down as many words as they could remember from the earlier list of positive and negative words. Those who had been walking in a depressed style remembered many more negative words.
The difference in recall suggests that the depressed walking style actually created a more depressed mood.
The study builds on our understanding of how mood can affect memory. Clinically depressed patients are known to remember negative events, particularly those about themselves, much more than positive life events, Troje said.

"If you can break that self-perpetuating cycle, you might have a strong therapeutic tool to work with depressive patients," Troje said.
The study was published in the Journal of Behavior Therapy and Experimental Psychiatry.

"If the same old lifts are getting a little stale, try one of these 12 uncommon movements for anything-but-common muscle and strength gains!" 

As important as basic bread-and-butter exercises are to master, sooner or later doing the same movements over and over again gets boring, and you'll hit a training plateau.
Rather than overwhelm you by exposing the entire vault, we've selected 12 exercises that may be completely new to you that you can easily insert into a stale body-part routine.
The information in this article will help you figure out how and when to use each unique movement. You can then view a demo of each exercise and read step-by-step instructions with a click of your mouse. You might like what you see in the vault so much that you become a regular user, sampling new exercises in place of ones that need to be retired.
Just remember, if you're unfamiliar with any of these movements, start light and master the form before attempting heavy weights.

EXERCISE 1 Extended Range One-Arm Dumbbell Floor Press
Target Area: Chest

What Makes This Exercise Unique

You're lying on the floor. You're doing one side at a time, and your body is in a position that you're not accustomed to. This alone will make this movement a tension-generating battle that will defy any expectations you have on the front end. And if you want to make it even more difficult, simply use a kettlebell instead of a dumbbell.

Extended Range One-Arm Dumbbell Floor Press

How to Include It in Your Workout

Go heavy with bilateral movements first; you can do these later before or after other single-joint chest exercises. Do 3 sets of 10-12 reps.

Key Tip

Don't let your elbow touch the floor between reps. It should get close, but not go all the way down. Also, keep your upper arm out wide to your side to better recruit the pec muscles.

EXERCISE 2 Cable Incline Pushdown
Target Area: Lower Lats

What Makes This Exercise Unique

Similar to a straight-arm pull-down combined with a pull-over, but you can't use body English while benched.

Cable Incline Pushdown

How to Include It in Your Workout

As a single-joint lat exercise, perform it last in your back workout for 3 sets of 10-12 reps.

Key Tip

Ensure the bar goes all the way toward your thighs since your lower lats are more actively engaged through the bottom portion of the range of motion.

EXERCISE 3 Cuban Press
Target Area: Shoulders, Rotator Cuffs

What Makes This Exercise Unique

This combo shoulder and rotator cuff movement isn't your typical seated dumbbell press. It starts in a scarecrow position with your arms parallel to the floor, hands hanging straight down. You start with external rotation and then go right into a shoulder press. 

Cuban Press

How to Include It in Your Workout

This makes a good warm-up on shoulder day if you don't go to failure, or you can do it after all your heavy presses for 3 sets of 10-15 reps.

Key Tip

Make this a smooth motion. Hold your breath to ensure your torso is stabilized, breathing out at the top of the rep.

EXERCISE 4 Calf-Machine Shoulder Shrug
Target Area: Upper Traps

What Makes This Exercise Unique

Instead of gripping the weight, the load is on your shoulders. If you don't have straps or otherwise start to lose your grip when holding weights, shrugging in this manner can help you do a few more reps.

Calf-Machine Shoulder Shrug

How to Include It in Your Workout

Do this one instead of your normal upper traps exercise for 3-4 sets of 8-12 reps.

Key Tip

If you're training in a tank top, be sure to put a towel over your shoulders so your skin doesn't pull against the pads, which can be uncomfortable.

EXERCISE 5 Clean From Blocks
Target Area: Full Body

What Makes This Exercise Unique

This variation of an Olympic lifting move is also useful for CrossFit trainees. While it also targets your upper body, doing a squat after meeting the bar will wear out your quadriceps in a hurry. 

Clean From Blocks

How to Include It in Your Workout

Do this after your traditional squats for 2-3 sets of 8-10 reps with moderate weight.

Key Tip

Because it's a rather complex move, take time to learn the precise motion before adding heavy weight.

EXERCISE 6 Box Skip
Target Area: Hamstrings Plus Secondary Muscle Groups

What Makes This Exercise Unique

You need two boxes lined up about eight feet apart for this plyometric bodyweight move.

Box Skip

How to Include it in Your Workout

Do this exercise first in your hamstring workout for 3 sets of 10 reps, or on your off-day from training as long as you're not training any thigh muscles within 48 hours.

Key Tip

As with plyometric moves, use an explosive motion to rise up as high as possible off the boxes.

EXERCISE 7 Band Skullcrusher
Target Area: Triceps

What Makes This Exercise Unique

While this movement is commonly done with the EZ-bar or even dumbbells, the power band version provides a whole new feel. Finding the right resistance of power band is probably the biggest challenge.

Band Skullcrusher

How to Include It in Your Workout

Because adjusting the load is next to impossible, we're going for high-rep burnout sets here. Do 2 sets at the end of your workout for 20-25 reps—or as many as you can do. You'll get a killer pump.

Key Tip

Keep your upper arms locked perpendicular to your body, bending only at the elbows.

EXERCISE 8 Lying Close-Grip Bar Curl On High Pulley
Target Area: Biceps

What Makes This Exercise Unique

It's easy to cheat and generate body English on most biceps moves, but it's tough to cheat this particular exercise. You can also try it with a rope attachment to better work the brachialis.

Lying Close-Grip Bar Curl On High Pulley

How to Include It in Your Workout

Because your body is supported on a bench, this is a better isolation exercise, so you can't go too heavy. Do it toward the end of your biceps workout for 3 sets of 10-12 reps.

Key Tip

Keep your upper arms perpendicular to the floor throughout; any movement at the shoulder joint takes muscular emphasis off the biceps. For comfort, try an EZ-bar rather than a straight bar.

EXERCISE 9 Farmers Walk
Target Area: Full Body, Emphasis On Shoulders, Forearms, And Grip

What Makes This Exercise Unique

What do the world's toughest strongmen do to strengthen their grip, core, and forearms? This is the exercise. It's not done for traditional reps like other bodybuilding moves, but rather for distance or even time.

Farmers Walk

How to Include It in Your Workout

Do these at the end of your arm or shoulder workout because, once your grip fatigues, you'll be toast at the gym. Go for 3 sets of 50-100 steps.

Key Tip

Don't use straps if you want to train your grip. Grab a pair of heavy weights and take quick, short steps, trying to go farther each workout.

EXERCISE 10 Seated Good Morning
Target Area: Lower Back

What Makes This Exercise Unique

This one is also popular among the strongman community, and some powerlifters have used it to build lower back strength. Make sure you're in a power rack with the safeties set. For spinal safety, make sure to never round your lower back.

Seated Good Morning

How to Include It in Your Workout

Do 4 sets of 15-20 reps to help strengthen the lower back musculature, which along with the abs is responsible for keeping your core tight during standing exercises; don't try to use heavy weights for low reps with this muscle group.

Key Tip

Do lower-back exercises at the end of your workout because for all intents and purposes once these muscles are fatigued, you won't be able to do any additional standing exercises afterward.

EXERCISE 11 Smith Machine Calf Raise
Target Area: Calves

What Makes This Exercise Unique

Many gyms don't have standing calf-raise machines, so this Smith version is as close as it gets. The machine locks you into the vertical plane.

Smith Machine Calf Raise

How to Include It in Your Workout

Do 3 sets to failure with moderate weight at the end of your leg workout.

Key Tip

Place a block directly under the bar and make sure it's stable on the floor. You can also set the machine's safety bars at the bottom of the range of motion for ease and safety.

EXERCISE 12 Heel Touchers
Target Area: Upper Abs And Obliques

What Makes This Exercise Unique

You can do this bodyweight exercise anywhere—literally. Not only will these help you carve out those "bricks" in your six pack, but they'll also help you target your obliques better than a traditional crunch.

Heel Touchers

How to Include It in Your Workout

This bodyweight move is pretty easy, so do it after your weighted ab exercises when you're already somewhat fatigued. Do 3 sets of as many reps as you can.

Key Tip

Use a controlled motion—using any momentum here means you can probably do endless repetitions. Squeeze hard in the peak-contracted position for a count.

"Train outside like they do on the ''inside'' with Nina C This chest workout will set your gains free!"

I created this Beast chest workout to match the simplicity of the equipment at The Yard, the old-school dumbbells and barbells at Gary Kamil's Fitness City. The workout is harder than hell, and when we shot the video the weather was hotter than hell—112 degrees in the exercise area outside the main gym in Matawan, New Jersey.
When training chest, I never focus on the weight; I envision isolating the contraction of the target muscle. I apply this strict approach to every rep of every set of every exercise I perform during all of my training sessions.

1 Barbell Bench Press

Barbell Bench Press

At the bottom, stop the movement just above your chest to eliminate all momentum involved in pushing the weight back up. Move the bar by contracting your pecs, with as little involvement of surrounding muscle groups as possible.

2 Dumbbell Pull-Over

Dumbbell Pull-Over

Lie crosswise on the bench, with your head hanging over one side and your hips positioned down below bench level on the other side. With your arms extended, lower the dumbbell toward the ground behind your head, taking in a deep breath to ensure maximum expansion of the ribcage. I feel a deep stretching sensation down my whole frontal torso.
From the bottom position, bring the weight back up just above eye level to make sure the tension stays constant on the chest instead of shifting to your triceps. 

3 Incline Dumbbell Press

Incline Dumbbell Press

The same principles apply here. After a focused, intense contraction, push the dumbbells above your face. Moving the weights together in an arch-type motion toward the top allows for an even greater contraction than the flat barbell press allows. 

4 Bodyweight Dip

Bodyweight Dip

Shorten the range of motion on this move to emphasize the eccentric aspect of the exercise. Lower yourself as deep down between the parallel bars as possible, but then only allow yourself to rise three-quarters of the way up. This keeps constant tension on the pecs and allows you to focus all of your effort and intensity into the target muscle group.  

5 Cable CrossOver

Cable Cross-Over

Bring the handles together only until they touch. This ensures that the tension remains in the chest instead of switching to the front deltoids. 

Two Rest/Pause Options

Before a given exercise, I set a goal for repetitions and sets—such as 5 sets of 12 reps or 10 sets of 10 reps. I must reach those goals no matter what it takes. I intentionally choose a weight that won't allow me to get through all the sets without hitting muscular failure. The rest/pause technique allows me to reach that rep goal.



Example

Set 1: 12 reps
Set 2: 12 reps
Set 3: 9 + 3 reps rest/pause
Set 4: 8 + 4 rest/pause
Set 5: 6 + 6 rest/pause

There are two different ways to incorporate the rest/pause principle: You can either rerack—totally let go of—the weight, or you can hold on to the weight in a position that only puts minimal tension on the target muscle group. This choice depends on the exercise and which is more practical.
I use the second option for dumbbell pullovers in the video. As soon as I feel like I can't perform another rep, I hold the dumbbell above my chest and shift the load onto my triceps and front delts. This gives my pecs a little time to recover—no more than 10 seconds—until I can grind out another couple reps. During some very heavy sets, I might have to take several pauses until I reach the target number of reps.
Reracking the weight would not be practical with pullovers. It wouldn't make sense to let go of the dumbbells, get up from the bench, pick the weights back up, move back into position, and start all over again.