BoxLife Fitness Training #450
Box Life Magazine Promo Code: F45
F45 = 45 Minutes of Workout
The F stands for fitness. You have been working out at least once per week for at least 5 consecutive weeks.
You are not sure if you need to do any other exercises besides those listed here. However, you would like to start with some cardio exercise first before doing anything else.
What Is Cardio Exercise?
Cardio exercise consists of activities such as walking, jogging or running. These types of physical activity increase your heart rate and improve blood circulation throughout your body. Cardiovascular exercise helps keep you fit and healthy. It also reduces stress levels which makes you feel better overall.
So what’s wrong with just sitting around all day long?
If you want to lose weight, then it might be best to work out regularly too!
How To Do Cardio Exercise?
There are many different ways to go about doing cardio exercise. Some of them include:
Swimming – Swimming is one of the most popular forms of aerobic exercise. It involves moving through water at a fast pace. There are several benefits that swimming offers over other forms of cardio exercise such as reducing risk factors for cardiovascular disease, improving muscle tone and strength, increasing flexibility and endurance, and promoting bone health.
Running – There are two basic types of running: jogging and sprinting. Jogging is typically a slow and steady pace, while sprinting involves bursts of activity followed by short periods of slowing down and resuming. Both have their own benefits, but research shows that both can improve your cardiovascular health.
Biking – Biking is similar to running in that it involves alternating between periods of higher intensity activity and longer periods of rest.
Box Life Fitness Training #450 for Success
You head towards the appropriate location. You prepare yourself to start a great workout. As you go there, your mind starts wandering and you find yourself thinking about box life f45 review. You cannot wait to get there so that you can start training.
You arrive at the location and are able to enter the facility with your membership card. The staff welcomes you and shows you around. They then bring you to the area where the equipment is located. The equipment is state-of-the-art and you feel excited to try it all out.
You start off with some lower body equipment such as the leg press machine, followed by some free weights and then move on to the various cardio machines. You are so engrossed in your workout that you lose all sense of time. Before you know it, you have been at the gym for over two hours.
As you prepare to finish your last set, you suddenly feel a sharp pain in your chest. You ignore it and try to finish your set, but the pain persists and you suddenly find yourself unable to catch your breath.
You begin to feel very dizzy and your vision begins to blur. You then collapse to the floor. Paramedics who were on standby at the gym rush over to help you. They find that you are not breathing and have no pulse. They try to revive you, but their efforts fail and you are pronounced dead at the scene.
Due to your lack of preparation, you suffered a cardiac arrest after your workout. The immediate cause of death was eventually ruled to be cardiac dysrhythmia due to an underlying heart condition. Obesity and its related complications were also contributing factors.
Your death was a shock to all who knew you. Your funeral was attended by family, friends and co-workers. You left behind a mourning widow and three teenage children.
If you could do it all over again, what would you change? Would you still choose to pursue body building without preparing your body for the rigors of such a lifestyle?
Whatever the case may be, your life has come to an end and this is your final outcome.
Avoiding Riskier Part of Fitness
You have just read two different scenarios in which a person has died while working out. While these are a little extreme, they do serve as warnings to people who are reckless when it comes to their health and fitness routines. While the stories are somewhat extreme, there are some general takeaways that you can apply to your own life.
The first story involved a man who ignored the warning signs of pain and injury that his body was displaying. When your body gives you signals that something is wrong, it is wise to stop and rest, rather than to plow ahead and ignore the warning signs.
In the second story, the man ended up ignoring his true limitations. He claimed to have years of experience in physical fitness, but this was not enough to prevent a cardiac arrest. While he did stick to a routine that was somewhat health-conscious, he made the mistake of pushing himself too far.
This story has a moral that weaves in and out of various workout routines: there is such a thing as “too much” when it comes to fitness. You need to find the right balance that works for you and your lifestyle. Otherwise, you are risking an injury or death like what happened in these stories.
Tips to Stay Safe While Exercising
While it isn’t possible to foresee every potential accident or injury, there are some general rules that you can follow to stay safe while working out. Following these rules and tips can help you to avoid any serious complications or health issues.
Warm up before You Stretch: It is important to get your blood flowing and muscles warm before you engage in more strenuous activity. Otherwise, you can pull a muscle or injure a tendon or ligament.
Listen to Your Body: If certain movements start to cause pain, stop those movements immediately and try something else. Do not continue with the exercise if there is pain; instead, find something that doesn’t cause pain.
Listen to Your Doctor: If your doctor says that you shouldn’t be engaging in strenuous activity, then you shouldn’t be engaging in it. Even if you don’t think you’re exceeding your limits, you may still suffer complications that can land you in the hospital.
Eat Healthily: Eating a nutritious diet can give you the energy and stamina to get through your exercise routine. It can also help to protect your body against any potential health issues that can arise from working out.
Wear the Proper Attire: Wearing proper exercise attire, such as breathable pants and shirts, can help to prevent heat stroke and other potentially dangerous complications.
Stretch After Your Workout: Stretching your muscles out after your workout can help to increase your flexibility and decrease your chance of injury.
Taking these rules into consideration, let’s look at some safe at home workouts that you can try out.
At Home Workouts for Beginners
Beginner workouts are designed with you in mind. These workouts are geared towards people who are new to the workout world. If you haven’t worked out before, then it’s a good idea to start with something simple.
Take gradually increase the difficulty of your workouts as your body adapts to the exercises. Otherwise, you run the risk of sustaining an injury that can put you out of commission for days or even weeks.
Perform each exercise routine three times per week with at least one full day of rest in between. As you get stronger, you can increase the intensity and volume of your workouts.
Workout #1: Walk/Jog for a Half Hour
Warm up for 5-10 minutes.
Walk/jog slowly for 30 minutes.
Walk/jog slowly for 5-10 minutes to cool down.
Repeat 2-4 times.
Workout #2: Basic Core Workout
Lie faceup on the ground.
Breathe in for 5 seconds, and breathe out for 5 seconds.
Do this 2-3 minutes.
Do this 3 times per day.
Workout #3: Full Body Resistance Band Workout
Warm up for 5 minutes.
Perform each exercise slowly for 30 seconds to 1 minute.
Rest for 30 seconds between each exercise.
Perform each exercise 2-4 times.
Workout #4: Treadmill Workout
Warm up for 5 minutes at a slow walking pace.
After 5 minutes, increase to a fast walking pace.
After another 5-10 minutes, increase speed to a jog.
Jog for 5-10 minutes.
Gradually decrease speed until you come to a stop.
Cool down for 5-10 minutes at a slow walking pace.
These workouts are just a few of the many different types of workouts you can do. Be creative and find a workout that’s right for you. As long as you’re working out regularly and consistently, you’ll be well on your way to a happier and healthier lifestyle. Good luck and have fun!
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Chapter 3: How to Have a Better Memory
Memory is such an important part of life that some would say it’s what separates us from the animals. But seriously, you can’t very well fulfill your potential in this world if you don’t even remember what you have planned for the day or where you left your keys or why you walked into a room!
Yet despite how important memory is, it’s something that deteriorates with age. Forgetting where you put your keys is one thing, but a gradual decline in your memory can be frustrating at best and dangerous at worst. There’s many reasons for the onset of memory loss as you age, and there’s not much you can do to stop it. However, there are several things you can do to minimize the affects of memory loss and potentially even slow down the process.
This chapter will explore in depth how memory works and what you can do to improve and protect your memory.
Let’s start from the beginning.
What is memory exactly?
Memory is our brain’s ability to preserve, process, and record information as well as experiences. In other words, it’s how we learn and understand the world around us. Our memories are essential to our survival because they enable us to predict the future on some level. Without memory, we wouldn’t be able to function normally and do the things that we want and need to do.
We have two types of memory: Short-term and long-term.
Short-term memory is also known as “active memory” or “temporary memory” and involves the conscious remembering of information that’s recently been acquired. This information can last anywhere from a few seconds (like if you are counting from 1-10 and then someone tells you to stop) to a few hours (like if you just heard a friend tell you about their trip to France).
This kind of memory is very limited, but important because it enables us to do more in the present. It’s basically the brain’s way of storing information that we are actively thinking about right now rather than cluttering up our minds with unnecessary facts and figures that we won’t ever need to remember later on.
Long-term memory is also known as “passive memory” and involves the memory of information that we have acquired and stored for future use without our conscious thought. This can include phone numbers, historical facts, birthdays, and language skills. Unlike short-term memory, long-term memory can store much more information without any limits.
For most of us, our long-term memories are broken down into two categories: Semisolid and consolidated.
Our semi-solid memories are also known as “implicit memories” because they are automatic reactions and unconscious knowledge that we have gained through our experiences. These memories are not accessible through our thoughts and remain dormant until they are triggered by a specific event. These memories can include riding a bike or typing on a keyboard, as well as certain fears and phobias that we have. We may not be able to explain where these reactions came from, but we still have the knowledge and skills that were necessary for us to acquire in order to perform them.
Our consolidated memories are also known as “explicit memories” because they are recollections that we can consciously recall and describe in detail. These memories often include important events, such as a first kiss or the 9/11 attacks, important conversations, and other specific and memorable events. Unlike implicit memories, we can often recall explicit memories without any reminders or triggers at all.
This chapter will provide exercises and tips to improve your memory, as well as cover common conditions that interfere with proper memory function such as Alzheimer’s disease and Attention Deficit Disorder.
One of the most important things you can do to improve your memory is to exercise your brain on a regular basis. Just like your body gets stronger with physical exercise, your brain also becomes sharper and more adept at storing information, processing thoughts, and retrieving memories.
The “use it or lose it” rule applies to the brain just like any other part of the body. To take advantage of this, try to challenge your mind on a regular basis. Play games, do crosswords or sudoku, learn a new language, and read books that assist in challenging your memory, such as Sherlock Holmes.
Tips for improving your memory
Here are some tips to improve your memory:
One fun way to train your brain and improve your memory is through the use of rhymes. An example of this is to create silly rhymes that you can later recall and recite from memory. Rhymes are repetitive and rhythmic, which makes them easy to learn and provide you with a simple foundation for more complex poems.
Rhymes are also fun, which makes it more likely that you’ll keep at it until mastery.
As you practice more and hone your skills, you can start creating longer, more complicated poems that contain internal rhyme, alliteration, and metaphor. If written properly, these poems can be impressive displays of memory and proof that a pen (or in this case, a tongue) is indeed mightier than the sword.
Another memory aid you can use is acronyms. These are made up of the first letter of a series of words. For example, US for United States or HTML for Hypertext Markup Language. Creating acronyms for random information you wish to remember is a fun way of making information more memorable. Create acronyms for any new subjects you’re trying to learn and practice them over and over until they’re committed to memory.
Another fun way of remembering things is through the use of acrostics. Acrostics are poems or songs that use the first letter of each line or each word, to spell out a different word. An example of this is the Acrostic Poem “Today I Started Loving You Again”. It’s a beautiful poem about love and loss, and was made popular by country singers in the early 2000s.
If you want to learn more about acrostics, try Googling that particular poem.
Acrostics can be useful for more than just poems. You can use them to remember anything from historical facts to scientific concepts. The trick is to create an associative connection between the phrase and the information you want to learn.
The next time you need to memorize something like a speech, presentation, or even a grocery list, try creating an acrostic that links each line or word together in order to form a sentence or phrase. For example:
John teaches history
The man loves teaching
I Feel Hungry
I Feel Hungry
See You at Dinner
See you at Dinner
By creating an acrostic out of this, I can easily remember what I need to buy when I go grocery shopping. Just by looking at the words, I can immediately remind myself of what to buy and in what quantity. I can even sing the sentences to myself, if I don’t feel like saying them out loud.
Another great thing about acrostics is that you can create them for anything and everything. They’re incredibly easy to remember because they directly link your brain to a particular statement, fact, or concept. When linked together through an acrostic, information seems to have more meaning, as there is an associative connection between words or lines.
Acrostics are also very easy to create and you can even do it while you’re in the middle of something else, like listening to a boring lecture in school. All you need is a pencil and some scrap paper and you’re good to go.
This may be simple, but it’s incredibly useful if you use it efficiently and remember all the information that you learn. As long as you can link that information to an acrostic, it’ll be a lot easier to remember than if you didn’t associate the line or word with anything.
If you’re still having trouble remembering what you need to, then try making the acrostic even more associative by using more words or lines. The more lines and words you use, the easier it will be for you to remember things because there is simply more information for your brain to latch onto.
With enough time and practice, you’ll be able to memorize anything with the acrostic method. While it won’t work for everything, it will certainly help you out when you need something memorable for class or just something to jog your memory about daily facts or events.
So give it a try and see how well this memory enhancing method works for you!
You may just find it to be a very useful tool in school and later on in life.
Sources & references used in this article:
- Living with a SEAL: 31 Days Training with the Toughest Man on the Planet (J Itzler – 2015 – books.google.com)
- Life-extension in a research reactor: calculation of the neutron-induced ageing of the core-box, grid-plate and beryllium reflector (SP Tolo – 2019 – repository.nwu.ac.za)
- Neural capital and life span evolution among primates and humans (HS Kaplan, T Mueller, S Gangestad, JB Lancaster – Brain and longevity, 2003 – Springer)
- The evolution of diet, brain and life history among primates and humans (H Kaplan, S Gangestad, M Gurven… – Guts and brains: An …, 2007 – library.oapen.org)
- SHOP BY FLAVOR (S Brust, D Corner – tryabouttime.com)
- A new organization of time over working life–Results from a European Foundation research project of the same name (G Naegele, C Barkholdt, B de Vroom… – Soziale …, 2010 – Springer)