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Make Your Meat Has Low Sodium

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Although most food has sodium, it normally is not enough to harm your body. However meats, like ham and shellfish, are saturated in sodium. But most of the sodium in our diets will come from salt.

Armed with this knowledge most people add salt to all of thier meals leading to high levels of sodium. Eating to much sodium over long periods of time can cause liver and heart problems.

As part of your daily diet, meat can be a healthy choice. It provides healthy necessary nutrients such as iron, selenium and zinc and is a excellent source of protein. With all the upsides of meat, always take into consideration any foods nutrional value.
Include a diverse mix of different food groups in every dish and ensure that it is a healthy meal. To sustain a long healthy life you must make sure you have a balanced meal 3-5 times per day.

5 Safety Precautions to Take While Working Out In Cold Weather

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Winter workouts present a number of challenges. Although being outside in the cold is unpleasant, the bigger issue is the physical harm that is possible. You must make sure you are safe and prepared before you go workout in cold weather. Included are some safety precautions to take to help ensure your outside workout is safe.

Be Aware of Frostbite

Watch videos on YouTube so that you can know what frostbite looks like before you head out into the winter cold. The problem with frostbite is that it doesn’t cause as much pain as other injuries but it can be much more dangerous.

Numbing and stinging are signs that you may be experiencing frostbite. The exteme is when you cant feel a part of your body, this means that you must immediately get in the house and warm up.

Keep Your Cell Phone Close in Case of Emergency

Your cell phone and fitness tracker are imperative while you are working out in the cold weather. The reason you need both is for a number of reasons including heart rate, alerts and most importantly is emergencies. Working out in the cold weather without a cell phone can be very dangerous.

You could find another jogger that needs help, you could get frost bite, etc. The fitness tracker with HR sensor can ensure that your heart rate stays in the zone that it needs to be in for your particular goal. Having the cell phone and fitness tracker are workout tools for cold weather and reaching your fitness goals.

What is The Forecast for Today, Always Check.

It is important to check the weather first thing in the morning so that you know what you are up against. Snow is not the only concern you should have, black ice is another major concern.

There is also the possiblity of rain which when mixed with cold weather can cause soaked clothes and a chill to the bone. If you are not careful by the time you get home you may need medical attention if you did not prepare properly.

You must also be cautios of the wind and the chilling factor that it can have on your body temperature. And you definitely do not want to have a mixture of wind and snow, absolutely a no-no to workout in.

So before you leave home make sure that you check your weather forecast before going out in the cold weather to workout.

Sunscreen During Cold Weather Can Help Protect Your Skin

It is a fallacy that you cannot be sunburnt in the cold weather. When in fact it is much easier to get sunburnt in the snow than on the beach.

However, when it is cloudy you can avoid wearing the sunscreen. But with the sun and snow you definitely need to protect your skin.

Make Sure To Dress For the Occasion

There are very inexpensive workout clothes that are both warm and waterproof. But make sure when you make the choice that it will cover you from head to toe. Don’t be afraid to layer twice with everything, even gloves. I would even have a skull cap that covers your face (like bank robbers wear) and some goggles.

Always be sure to think safety first, because working outside presents its own unique set of concerns and problems. While outdoor exercise is done daily by thousands and done safely, on rare occasions people are hurt. So if you take the precautionary measures you can increase your chances of safety and lower your chances of injury.

 

Cold Weather Aerobic Exercises with a Fitness Tracker

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Aerobic exercise is great for your heart, great for burning calories and great for your health overall while tracking heart rate on your fitness tracker. The American Heart Association concludes, that adults should get at least 150 minutes of aerobic exercise every week for optimal health. This can be broken down into 30 minutes over 5 days.

A fitband allows you to track your heart rate while keeping it in a healthy zone.  This can be broken down into 2 sessions per day , if 30 minutes is to much in the beginning. When I played football we all ways started out with 2 workouts per day. The morning session consisted of circuit session and it was outside. But starting with (2) 15 minute sessions of any of the exercises we discuss is perfect.

I can tell you that aerobic exercises outside during the winter months is not comfortable.  On top of the cold weather, preparation to go do the workout can be cumbersome. This alone stops many people in their tracks.

Instead of exercising outdoors, one of the best ways to continue to burn the fat & tracking those numbers with your smart band during winters is to just work out inside instead. The rest of this information will give you some easy applicable indoor exercises to keep you in good health.

 

Jumping Rope

 

A heavy duty jump rope can be purchased from your local sports store or online for only $10 to $15. Thought running burned calories, wait til you start this jump rope regiment. A 15-minute jump rope session will burns more calories than a half hour of running.

These 15 minute jump rope sessions can be broke down into 3 minute increments. In between each 3 minute session take a 30 second break. Continue this for 5 sets until 15 minutes collapsed.

The “phantom rope” is just as effective if you do not have a jump rope. This is done by just making the hand motions and jumping. Either way you will increase steps on your smart band.

 

Dance

 

Going to the club dancing is another great way to burn calories.  Dancing can also be done for recreation. With your activity tracker you can measure your steps while dancing.

Serotonin is released at a faster rate as your body movement is increased and the music moves you.  I think this will be a lot more fun than running.

There are websites that have tutorials that will help you get your dance moves together.

 

Kickboxing or Shadow Boxing

 

Stand in place or make small circular moves and throw punches or kicks. This is something like sparring against and imaginary partner. The internet has many resources and YouTube has videos to help you with kickboxing.

 

Jumping Jacks

 

Jumping jacks allows the whole body to move and burn a enormous amount of calories. You can track the exact number of calories on your fitness tracker. A good jumping jacks workout consist of 5 sets of 25.

At the end of the day the key to success is to not allow the cold weather to prohibit you from getting your workout in. There are a number of exercises described above. You could also do things like INSANITY…. Although I would be careful with that one. But the bottom line, do not allow yourself to miss out on keeping your health in line.

Helping You Get Your Health in The Zone…