A 4-Minute Workout That Replaces 1 Hour in the Gym

An exhausting workout in the gym doesn’t suit everyone, and, let’s be honest, sometimes we have absolutely no time for it. Yet this is not an excuse to refuse exercise.

Bright Side invites you to try a set of exercises that will take you no more than 5 minutes.

1. Sit-ups

Place your feet shoulder-width apart or slightly wider. Start crouching down, pulling the pelvis back as if you want to sit on a chair. Crouch as low as possible, trying to keep your back straight. Return to the initial position, straining the leg and butt muscles.

2. Push-ups

Take position A. Hands are shoulder-width apart; shoulders, knees, and feet are in one line. Slowly start lowering your body, bending your arms and trying to keep elbows close to your body. Return to the initial position. The exercise greatly works the pectoral muscles and triceps.

3. Mountain climber

A complex exercise that will strengthen your stomach muscles and help you burn calories. The starting position is the same as with push-ups. Tense your abs, lift the right leg, and slowly pull it to the chest. Watch the position of the back and hips: they must be fixed. Go back to the initial position, and do the same for the left leg.

4. Lunges

Place your feet shoulder-width apart, hands at the waist. Make a big step forward with your left foot (the left leg should form a right angle, and the right knee almost touches the floor). Then go back to the starting position with a push from the forward leg, and repeat the exercise with your right leg. When doing an exercise, it’s very important to keep your back straight.

5. Jumps

The exercise called Jumping Jacks forms a part of military training in the USA as it improves physical and aerobic endurance. In the initial position, arms are located along the body. Jump up, while spreading your legs to the sides and raising your arms above your head. Go to the initial position with a quick jump, and repeat the exercise.

Workout plan

Quick interval training is really effective: due to the high pace, a large number of calories is burned in a short period of time.

source and courtesy: brightside.me

BE FAST: The Best Way to Recognize a Heart Stroke

There are 5 symptoms that those who are having a stroke will display. If you or a loved one experiences one or more of these symptoms, it is important to get medical assistance quickly. These symptoms are set to the acronym, BE FAST, to help you remember them if you suspect trouble.

#1 – B – Balance

Someone who has experienced a stroke will have a sudden loss of balance or coordination. Simple tasks like touching a finger to one’s nose will be impossible. Balance is so severely affected after a stroke that 40% of stroke sufferers will experience a serious fall within the first year following the event.

#2 – E – Eyes

Vision will be dramatically affected by a stroke. A person may experience sudden vision changes, double vision, or may even go blind in one eye. About two thirds of those who suffer a stroke will have vision problems; however, vision should improve as the brain repairs itself.

#3 – F – Face

Many people will feel numbness in the face, or their face may droop as they are experiencing a stroke. Look for an uneven smile or an eye that appears sleepier than the other.

#4 – A – Arm

During a stroke, it is common to feel weakness in an arm. A person will also not be able to raise both arms to equal heights, or may not move one arm at all. Hemiparesis, or weakness in one side of the body, is commonly experienced by survivors of a stroke. They will often have to participate in physical therapy.

#5 – S – Speech

If someone is having a stroke, he or she will not be able to speak clearly. Speech will be slurred and difficult to understand. After a stroke, some survivors may even experience aphasia. Aphasia is where the brain is no longer able to understand spoken or written words; it is also difficult for the person with aphasia to choose the correct words for what they are thinking. These issues can only be fixed through speech therapy.

#6 – T – Time (Not a Symptom, a Warning!)

Time is critical. If someone is suffering a stroke, call emergency responders right away (911 for the U.S.). If a stroke has occurred, is also important to record when symptoms started and to share this information with medical professionals.

All this information can help a person who is suffering a stroke, but we obviously want to make sure that never happens. Even those who survive a stroke may have to deal with medical problems in the future.

Dr. Owen R. Thompson explains how to naturally prevent a stroke in the video below and how to recover.

source and courtesy: David Wolfe

Easy Steps That Boost Your Metabolism

If your goal is to shed a few pounds, a healthy diet and regular exercise will help get your body on the right track. When it comes to losing weight, your metabolism often plays a key role. Add a few metabolism-boosting tricks to your healthy lifestyle and you’ll be able to shed those pounds in no time at all!

Here are seven simple steps to speed up your metabolism:

1. Drink More Water

Water plays a crucial role in your overall health, including your metabolism. If you don’t drink enough water, you aren’t giving your body the fuel it needs to burn calories. Drinking plenty of water each day will help boost your metabolism and burn more fat. Add green tea to your diet for an extra boost!

2. Go Organic

If you’re committed to a healthy lifestyle, you’ll ditch the processed foods. Choose wisely when you go grocery shopping. Fill your cart with organic whole foods to give your body the nutrients it needs to stay healthy and strong. Processed, GMO foods full of growth hormones and antibiotics will slow down your metabolism and put your health at risk.

3. Wake Up Early

If you’re usually a night owl, try getting to bed a little earlier so you can wake up earlier feeling refreshed and ready for the day. Waking up with the sun will help your body fine tune your internal clock. The sunlight can help boost your metabolism and help you make the most out of your energy consumption.

4. Consume Metabolism-Friendly Foods

Certain foods can help give your metabolism a natural boost. Add healthy foods such as avocado, walnuts, almonds, spinach, celery and turmeric to your diet to help speed things up!

5. Increase Physical Activity

If you really want to boost your metabolism and shed a few pounds, get moving! Any kind of physical activity will help get your blood pumping and speed up your metabolism. Swim, jog, play tennis, go for a hike… do something you enjoy to get your exercise in each day.

6. Stick To A Healthy Diet Plan

Eating small meals every 3-4 hours can help keep your metabolism up in order to burn more fat. Choose healthy, well-portioned meals and snacks. Cutting back on unhealthy carbs can help you reach your weight loss goals, but don’t give up carbohydrates altogether. Your body needs them for fuel! Switch to healthy carbohydrates instead.

7. Reduce Your Stress

Stress can sabotage weight loss. The more stressed out you feel, the more your metabolism slows down. Find a healthy way to manage your stress levels to help get your metabolism back on track.

Sources:
Bright Side
Women’s Health Magazine
Eat This, Not That!
Livestrong