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Dont get wireless head phones. Just get some head phones that have a plastic part that hooks around your ear. Then the cords can be heavy and even flop around or get pulled on while being under your shirt without falling off. These dont need to be expensive, so check out Marshalls or TJ Max.


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Run for 2-3 hours. If your not running with a straight posture you'll get a sore neck or back. The long time allows you to focus on staying straight like. The movement allows you to program this posture into your frame of mind more. I have a posture problem that I ignore and the longer I got without running the worst it gets. I knew its not as bad when Im ...


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Workout program First off, I hope you're doing more than just the 5 exercises in the article you linked to. Those exercises are indeed a good set of exercises for the upper back, but good posture is only achieved through exercising the entire body! Intensity and volume parameters When deciding your set/rep ranges, one often asks "do I want to focus on ...


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If your goal is simply to achieve the ability to do a bunch of push ups, you should attack it with volume (in other words, you gotta do a lot of push ups to do a lotta push ups). Spread out the load throughout the day. Here's how I would take it if my max rep range was 5: First, make sure that the five you can do are strict push ups with proper form (as ...


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Am I just being impatient? Well, to be strong, you need to eat more than you usual do (caloric surplus). It also takes time to become stronger, so long you are able to progress in weights / reps / sets, that will make you stronger. With that said, it could be possible that your form is incorrect. For example :- This is the incorrect form. Notice he is ...


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the lenght of your workout toally depends on your intensity. If you are going for a light walk where you are talking to your friend at the same time then 30 minutes may not cut it for weight loss You many need 45-to-90 minutes of cardio if the intensity is so low where you can still talk without much trouble but on the other hand... if you do intervals or ...


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I try to get at least half of my normal exercise time on vacation. I try to run on treadmills in gyms or outside. The main issue here is the energy that you burn and how that affects your diet and sleep. If you are used to burning something of the order of 1000 Kcal during exercise then stopping with exercising for a prolonged period can cause problems with ...


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There is a lot of debate about this topic in the running world still. The "180 as optimum" was taken after viewing footage of elite marathoners mid race, and counting steps. There has been some confirmation that some marathoners train at that cadence as well, but there have been just as many that don't fall into that range. What I've found as a coach, is ...


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It is AAEI(Accumulated Activity Effective Index) You can see here Regards...


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Short answer, 180 is an example cadence, not the optimum, although it's a typical minimum number for competitive runners and a good starting point. Your height, weight, leg and stride length and running ability will determine your optimal cadence. Everyday runners generally fall between 160-170 steps per minute, while elite runners strike the ground ...


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Short Answer: As often as you desire Calisthenics exercises are more similar to cardio exercises than weightlifting. They increase your flexibility and endurance, conditioning your body to perform better in relating exercises. Agility, better cardiovascular activities are also some of the benefits. Calisthenics exercises' best features are in the number ...


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To gain weight you need to eat more than you usually do (caloric surplus). Hence, first off, you need to calculate your TDEE. Add your TDEE + 500 calories and you will be in a caloric surplus. For your protein intake, 1g per pound of bodyweight should suffice, as for your fat intake, 0.5g ~ 0.6g per pound of bodyweight and fill up the rest with carbs, ...


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No, Your Calorie Burn Rate Will Be Different Why The Heck Not? First, the human body's ability to adapt: Calorie burned at the beginning of an exercise program is usually higher than those burned after performing the program for a while (assuming the same exercises and intensity are used). This is because the body was not accustomed to the process and had ...


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No, it won't. The 10kg that you lost was living tissue, whether fat or not. It had a metabolic cost to carry around and sustain, whether during cardio or sitting at home. You can carry 10 kg in a vest or something, but it's not going to be the same as having 10kg of body weight. If you are exchanging fat for building muscle, you are ahead of the game ...


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What are some of the best things to do whenever I'm on vacation? Usually, you should enjoy your vacation, and probably spend some time with your family. With that said, how about doing some sort of physical activity with your family, such as cycling or hiking. What's a good amount of time to allot for said workouts (or should I focus on keeping my heart ...


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Exercise will not 'cure' anxiety. It may help lessen the symptoms of anxiety, but it will not cure anxiety. Anxiety and/or depression (they are closely related) is almost always associated with stress combined with your thoughts. What are you thinking? What are you telling yourself on a daily basis? What do you worrying about? These are all stressors, and ...


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Your physical therapist would probably be the best one to answer that question. Because there are different causes of kyphosis, the results of doing your corrective exercises may very well depend on the cause. If the cause of your kyphosis is postural, then strengthening the upper back and scapular muscles while adding flexibility to the shortened muscles ...


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Any exercise which increases blood circulation in general; cardio! Bicycling, swimming, sex, running/jogging, aerobics, wrestling, football, basketball... You get the point. Also, mental exercise. Try solving a Rubik's Cube. Do some puzzles like crossword or sudoku. Meditation is also very helpful for things like this. Cut down on any distinctively bad ...


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This is actually not true. Flexibility is lowered by not reaching end ranges of motion. Weight training, if performed to end ranges of motion, increases flexibility. It's essentially many repetitions of dynamic stretches. Being weighted actually forces an increase to end range of motion. On the other hand, if you weight train without reaching full ...


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I heard that weight training will lower a person's flexibility over time This is one of the many weight training myths that seem to pop up every now and then. Myth #7: Weight Lifting Decreases Flexibility. One of the realizations people who get into weight lifting have is how inflexible they are. Years of sedentary lifestyle may have tighten ...


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There are many kinds of weight training. A well-designed program designed to develop strength, power, conditioning, and athleticism for sport will not make you less flexible. The movements themselves in such a program will make you more flexible and even force you to improve mobility in order to complete the program. Hallmarks of such an approach are full ...


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First, do the exercises in their full length, i.e. no 10 inch squats, no half-assed bench presses where you don't even touch your chest, no lat pulldowns where you yank the weight with your whole body to only reaching your chin. Second, flexibility training, this does not mean that you should spend a few minutes doing some improvised stretching movements, ...


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I recommend the olympic style front squat: The front squat is the king of exercises for the thoracic spine. It will give you perfect posture, and will get you strengthening and extending your upper back like nothing else. To perform this exercise, it means getting the flexibility in your lats to keep your elbows up during the lift. Notice how her ...


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I'm usually a proponent of strength training in most cases, but for anxiety, I would personally recommend cardio or something that really makes you feel like you have no energy left, where you can really push yourself in that way. Martial arts or running.


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I have read somewhere that exercise can also help in curing dipression and anxiety. I have read this too. It helps regulate chemicals in the brain that cause depression (some depression is simply not in your head; a person can have everything but cannot absorb happiness around them due to chemical balance) I am suffering from anxiety from last 4-5 ...


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There's a lot of data to support exercise contributing to better physical health and mental health. A 2005 study from Brazil targeted the elderly, and states: Comparing the groups after the study period, we found a significant decrease in depressive and anxiety scores and an improvement in the quality of life in the experimental group, but no ...


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There's one exercise that has been prescribed to cure anxiety. Meditation (or Deep Breathing)! It's not really an exercise (in the literal form of the word); however, meditation has been proven to reduce anxiety as much as possible. For specific exercises, I will recommend Yoga. These won't magically cure your anxiety; however, they allow your brain to ...


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Firstly, bad sitting will lead to bad posture, which will also be evidenced by a weak core. Secondly, no exercises will let you sit properly; all they can do is to strengthen your core and give you good reasons to sit properly. You have to make a conscious effort to sit properly. After practising it for a while, it might become second nature to you; ...


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Before you sit down in your chair, go through the following process (it will take a little bit of thinking the first few dozen times, but like most things, it will become second nature with repetition): Stand shoulder width apart, and tighten your glutes; this will properly align your pelvis and hips. Inhale with your diaphragm; extend your belly as you ...


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It is certainly possible, I seem to have increased my BMR in the last decade by exercising harder, longer and more frequently, while eating a lot more. My body seems to have adjusted to that by dramatically increasing the BMR. I now eat about 3800 Kcal per day while the BMR formula says that my BMR should be about 1700 Kcal/day. There is no doubt about how ...


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Most of the folks who exercise different body parts on different days are body builders, which is more about body modification than achievement of strength or fitness. When you hear people talking about doing "chest" on Tuesday and "arms" on Thursdays, this is what's going on. If you're interested in exhausting yourself, I know of nothing better than ...


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You might want to consider this answer, related to good strength training programs. Sitting isn't natural for people, especially to the degree that western society does it. But strength training can help a lot: You'll develop more powerful abdominal muscles that will keep you erect, and likewise your back will be stronger. There are a multitude of muscles ...



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