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HIT YOUR ANTI-AGING ROUTINE

Woman working out

It has long since been known that exercise is extremely beneficial when it comes to slowing down the aging process, but there is one form of exercise that has been proven to be especially effective. Also referred to as high-intensity interval training, HIIT has been the focal point of many recent studies, all of which have shown that this is the way to go if you want to have the most dramatic impact on the way in which you age.

How Exactly Does HIIT Work?

HIIT is when you perform quick and intense bursts of exercise, with each one followed by a short recovery period, some of which will involve lower intensity activities. The reason why HIIT training is so effective is because it keeps your heart rate up, while burning more fat in a shorter amount of time, and not only has a metabolic effect on the body, but also a molecular one.

Mitochondrial Activity

One of the main roles of mitochondrial is to produce energy within cells, but this activity declines with age, which brings about a whole range of effects, from increased fatigue to shrinking muscle size to excess blood sugar levels, which would then lead to diabetes. However, HIIT training is not only able to put a stop to this decline of mitochondrial activity, but it can also reverse it, boosting back its ability to generate energy within cells.

What Do You Need for HIIT Training?

The beauty of HIIT training is that you do not actually need any equipment at all, since the focus is on using your body weight to increase your heart rate. This goes a long way in helping to build muscle, while increasing the number of calories that are burned.

Give This HIIT Workout a Try

This HIIT workout is one that you can do just about anywhere, and is relatively easy to remember. Begin with 50 sit-ups, followed by 40 jump squats, 30 push ups and 20 split jumps. Finish this off with 10 tricep dips and 30-second burpees, ensuring that you really put your all into it, and have 30 seconds of rest between each set of exercises. This workout should be repeated every other day, and you should try to beat your time with each new session, which will seem much easier as your fitness levels increase.

There are so many different HIIT workouts out there that you can try, all of which will be so beneficial when it comes to your anti-aging campaign. In addition to this, HIIT workouts are extremely quick and convenient, usually taking no more than 30 minutes, making them easy to squeeze in to your day.

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CREATE A HEALTHY YOU IN 2017

Women Sitting in Cross-Legged Yoga Pose

One of the most common New Year’s resolutions out there is to be healthier, but when it actually comes time to putting this into action, many are confused as to exactly where to begin. From adjusting your diet to motivating yourself to get active, here are a few starting points that you can use to create a healthier you for 2017.

 

Diet and Nutrition 

When it comes to healthy living, your diet is the first aspect of your life that you need to tackle, as this will have a huge impact on everything else. No matter what your diet currently consists of, it is likely that it can be improved in some way, so take a look at everything that you eat and think about how you could begin to make changes. Plenty of fruits and vegetables are absolutely essential, but if you find it difficult incorporating enough of these into each meal, turn them into snacks instead, whether it be dried berries or carrot sticks with a healthy dip. While certain fats, such as the ones that you will find in greasy, processed foods, should be avoided as much as possible, others are extremely good for you, such as the fats that you find in nuts and oily fish, so, when it comes to your diet, try to swap the “bad” for the “good” as much as possible. Do this slowly, so as not to overwhelm you, and also so that healthy eating can become a habit rather than a chore.

 

Physical Activity 

Regular physical activity is another vital part of keeping healthy, and brings with it so many different benefits. The main issue that many have with this is finding the motivation to actually go and work out, especially when this precious free time could easily be spent doing something more enjoyable. The key here is to make physical activity just as enjoyable as all of your other interests, by finding an exercise that you can really involve yourself in. If the gym and standard sports do not really appeal to you, look a bit further afield, maybe signing up for orienteering classes or hill walking sessions. Making a group pact with friends to try a new physical activity each week can also make this much more fun, as can involving your pet, whether this is biking with your dog or taking it to agility classes that will also have you running around.

 

Learn How to De-Stress and Relax 

While stress is usually a common part of everyday life, chronic stress can have a seriously adverse effect on your mental well-being, as well as your physical health. Certain relaxation techniques, such as yoga and meditation, are extremely beneficial, but if you have tried these before and not really taken to them, see what else is out there when it comes to making you feel relaxed. Whether this is an at-home spa session or simply taking some time out to listen to some music or make some art, learning how to de-stress and relax will really improve your health.

 

While there are many different aspects that need to come together in order to create a healthier you, these three are the most important. Once you have your diet, exercise and stress levels under control, you will already be well on your way to living a healthy lifestyle.

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LIFESTYLES OF THE HEALTHY AND AGELESS

woman meditating

It can be all too easy to develop unhealthy lifestyle habits, and while this may not seem like too big of a deal in the short run, they can have severely detrimental effects on your overall well-being in the long term. From Courtney Cox to Madonna, these are some lifestyle tips from some of those ageless stars out there.

Physical Exercise

When it comes to the stars out there who never seem to age, regular physical exercise is usually always their main secret. While many choose to spend hours at the gym, there are several others that enjoy a more diverse range of physical activity, such as Sheryl Crow and her love for sports, from paddle surfing to tennis. Courtney Cox recommends physical activities such as yoga, martial arts and bike riding, while Liv Tyler encourages others to find a way to make exercise fun, which is what she did when the hula-hooping craze recently came around.

Mental Stimulation

As important as regular physical exercise may be when it comes to your health, mental stimulation is just as vital, as your brain needs to be constantly challenged in order to truly thrive. There are many different activities out there that will help to give your brain a workout, whether this may be reading, which is what celebrities such as Will Smith and Emma Watson turn to, or chess, which is one of Madonna’s favorite games.

Healthy Diet

It goes without saying that a healthy diet is essential for a healthy lifestyle, and this is something that almost all of the ageless stars out there have recognized. A whole foods, low sugar diet is popular amongst many of those who seem to be ageless, while others, such as Sharon Stone, take it a step further by avoiding caffeine and excess alcohol. There are also many celebrities out there that have adopted a plant-based diet, from Natalie Portman to Alicia Silverstone, and they have all reported significant health benefits from doing so, with the latter proclaiming that a vegan diet helped do away with her acne, puffy eyes, insomnia and asthma.

Meditation

There is no denying that meditation has become so much more mainstream in recent years, and this is hardly surprising when you take into account the number of scientific studies now available that prove the many health benefits that meditation can have. Some of the most ageless celebrities out there, from Jennifer Aniston to Hugh Jackman to Katy Perry, regularly practice meditation, keeping their mind, body and soul in top shape.

When it comes to adopting a healthier lifestyle, the key is to make small and subtle changes, building up on these until you have reached your goal. Put together some short milestones that you know that you will be able to achieve, so that you are setting yourself up for success in the long run.