Hiking is one of the most rewarding exercises that you can participate in.

There is so much to see around when you stop to look. Even the most mundane towns and cities have some sort of trail to at least walk on. Even better is if the area you live in has a national or state park. Utilize places like this. There is just something amazing about getting to the end of that trail to see what countless others have deemed worthwhile enough to build a trail to. Research on the web about trails in your area or ask some friends about trails. You may be impressed with how many different trails you will be able to find. The great thing about all these areas you never knew about is that a lot of times the landscape is dramatically different then your last trail you went on. Exploring your region can be fun, rewarding, and a great way to get in some exercise in. Hiking a mountain or any steep hills can burn 5 times as many calories as walking on a flatter trail. Just be a little careful on the way back down. Researchers from the University of Essex have found that hiking out in nature can reduce depression 70% of people whereas walking in a shopping center can actually increase depression for 20% of people.

These days people live in a semi-virtual type of existence.  Presumably you are just perusing fitness articles in between time spent facebooking, texting, and periodically gazing out the window.   Now days it is very easy to forget that there is more to the world than fits inside our windowsill frame.  Luckily for you we will tell you exactly how to go about reinvigorating your mind, and we will do it in four easy steps.

Reinvigorate your mind like she does.

• 1 Connect with Nature

It is said that the mind is governed by perceptions of reality that are all taken from sensations absorbed from external stimuli.  In other words, what you see, hear, smell, taste and feel are all going to attribute to the thoughts that you think.  It makes sense that your mind would only consist of thoughts learned through perception.  Now day’s people spend a lot of time in front of a computer screen, on social networking sites.  If I were Tyler Durden I would say something like “You are not the amount of friends you have, you are not your clever status update, and you are not the amount of likes you get”.

Though internet blogging and social networking is very fun, it is very therapeutic and enlightening to get outside and actually connect with nature mono e mono, man to man or more appropriately man to nature.  Exposing yourself to a different set of external stimuli is scientifically proven to give you a new perspective, stimulate your senses, and raise cognitive awareness.

• 2 Eat Healthy Invigorating Super-Food

Good nutrition is the key. The food you eat is the fuel your body is going to use.  If you are a normal person you probably make the same clandestine midnight trips to McDonalds to get a hamburger and some fries, and perhaps you even hide the evidence.  Admit it, I find it hard to believe I am the only one that does this.

There are a few things that food does for the body: provides satisfaction, offers burnable calories, and delivers sustainable nutrition (most foods anyway).  Fast food is not going to do two of these three things.  If you really want to reinvigorate your mind you need to get nutrients from the foods you eat.

There are chemicals that directly influence cognition in the brain.  For example Sodium (Na) found in salt and potassium (K) popularly found in bananas, are going be used in synapse throughout the brain, that is when information is passed from one brain cell to another which creates cognitive thought.

Elemental components of nutrients, for your viewing pleasure

• 3 Exercise Your Body

The body needs to undergo some physical strains every now and again; resistance is the key to development.  Imagine if you never had to exert yourself in your entire life, you would be very similar to the way you were back as an infant.  Resistance is the catalyst that creates development, not only in the physical aspect of things either it is the same for the emotional state of being and mental state of being too.

Obviously you have to exercise to become stronger, and you have to study to learn, and you won’t ever understand complex emotions unless you experience them. But, interestingly enough, physical exercise is directly correlated to healthy cognition.

Remember we talked about nutrition for like half a second back in bullet number 2.  Well it is the hearts job to pump these nutrients through the body and to the brain, and to make it easier on your heart all you have to do is a little bit of cardio exercise.   The additional blood flow from your exercise is going to be pumped to your brain and will directly affect your mental acuity.

• 4 Coach Yourself
  

  He is you, and his coach is also you.

These days it is very easy to go into auto-pilot, drive to school, listen to a lecture, go to work, get home and realize that you never once ever checked to see what the heck you were thinking throughout the day.

Do you want to stimulate your mind, this is a very effective an easy trick to implement upon yourself. Simply take a step back every now and then throughout your day and ask yourself “is this what you want to be doing?” Hopefully, your answer is yes.  If it is not you should be able to change your mind and start doing something more productive. Simply changing your perspective can be very enlightening and may help to motivate you to do new more progressive things.

At least that is the intended purpose of this technique. If you do not have enough self-discipline to choose to do productive activities, well maybe you need to get a coach who isn’t the same person as you. However, just becoming aware of yourself from an objective perspective will help to motivate you.

Rebounders are going to seem sissy to some people: standing in one spot bouncing up and down probably giggling like a little school girl.  When you put it that way it seems like they are sissy. But let’s step back, what makes rebounders any more sissy than a treadmill?  Abso-freaking-lutely nothing, that is what.

• NASA (that space company) says it more effective than running.

NASA (National Aeronautics and Space Administration) gives the rebounder good reviews.  They say it is 65 percent more effective than running, and it isn’t going to be detrimental to any joints or bones.  This means if you are old, crippled, diseased, or otherwise incapacitated in any way this is a great way of exercising without hurting yourself.

Rebounders work through gravitational resistance (G-force), which is probably what made NASA find an interest in them.  This G-doesn’t just affect the muscles though. It affects the whole body, so from head to toe you are going to be looking young and fit.

Not that young.

• Rebounding creates energy.

Inside your body there are these organs that all work together in what is called the endocrine system.  This is responsible for helping your body regulate hormones, which help to produce energy, maintain cognitive clarity, and prevent you from having radical mood swings.

The G-force actually works the body at a cellular level which is going to reinforce organ’s strength as well as muscle strength.  So, rebounding actually helps to keep your hormones in check and balanced, and that is something no other exercise is going to be able to do.

• Rebounding promotes overall health.

We talked about the endocrine system and muscles a tiny bit, but there is another thing that rebounding does which no other exercise  has ever even attempted.  The lymphatic system is a series of tubes that runs alongside the circulatory system, and its main function is to strain toxins from the blood.  However to do this there must be external locomotion.

Yeah, you get it, rebounding creates a lymphatic cleanse that cannot be matched.  Unless you have some sort of weird hot-cup-toxin-extract process done.

When people say cardio the first word that comes into mind is aerobics, soon after that I start thinking about yoga, and Tai Chi and want-to-be workouts that— common let’s be honest— don’t really count. Cardio was never meant to have such bad connotations; in fact, it is actually the number one doctor recommended item to be improved upon. When it comes down to it cardio is all in the intensity.  So the bloggers here at Rise and Exercise got together and devised a few simple ways to increase intensity during your workouts.

• Harder is smarter.

When it comes down to it, not just in exercise but in life, harder is actually smarter.  You want better grades, well shoot try harder.  You want more money, work harder.  You want a better physique, yup, you guessed it.  Harder is smarter.

So instead of prancing around for a little while on your yoga mat get outside and run, not to dis yoga some types can be very effective.  However the kind you are doing in your living room, probably isn’t taxing you the same way an instructed session would, just trying to be honest is all.

• Pump up the volume.

As it turns out psychologist say that music can actually aid you, by helping you to help yourself lose weight.  Turns out those hard core rock and roll bands aren’t the bad influence everyone thinks they are. (Truthfully, they probably are a bad influence.) Research suggests that music will do a number of things for you. One of which, create a pseudo-mutant endurance sort of like Beast from X-men.  Music has also been shown to reveal a measurable amount of mood modification. Hmm. Go figure.

Mainly what you need to do is get a big fancy pair of head phones, turn your Ipod to full blast and then continue on by trying to blow your eardrums out of your skull. During the time your brain is being bombarded with loud synthetic poly-dynamic rhythms, try to pay attention to what your body is doing. – We are legally obligated to state loud music may cause hearing loss.

This is how you pump up the volume.

• Sound Sleep.

Many people consider this to be a valuable waste of time.  However, it is valuable, but it is not a waste.  Turns out, not sleeping is more of a waste than sleeping is.  Getting a good eight hours of sleep a night is going to provide you with a lot more energy during the day, the type of energy you can only get rid of by hardcore intensive cardio exercise.

As you meander through your listless life you may be blissfully ignorant to your own physique and physical health. Then out of nowhere you are hit with the realization that you are totally out of shape. Look you’re not a teen anymore, your body isn’t what it used to be, and honestly you probably don’t look good.  Sorry, you have just been chap-slapped with some truth. But before you leave this website in a huff and start browsing for some exercise/fitness sites that are going to coddle your infantile ego, listen to what has to be said.

This could be you, if you weren't so terribly lazy.

Look it’s just you and me. No one is standing over your shoulder watching you read this, there is no reason to be embarrassed.  Let’s be honest with ourselves. Are you completely happy with your physique? Hopefully your answer was no. Yes, the correct answer is NO.  Look, the greatest gift in life is desire.  You should always want to be better no matter where you are at.  It is not some sort of pessimistic way of looking down on yourself, but rather an optimistic view toward progression. Now you thought this blog was going to be hurtful and satirical all the way through, nope just a little bit of a sting in the beginning to wake you up.

Keeping a healthy desire toward physical progression will help to boost that pathetic confidence of yours, strengthen your shriveled muscles, and promote all around health.  The trick is to make the desire a part of who you are.  Motivation can come and go, it is fleeting.  Creating an constant desire within yourself is going to help you maintain that motivation.  Consistency brings changes, not a single exercise a month.  Good luck and stop being a wuss.

Most people realize that exercise is good for your mental well being, especially the older you are. What most people do not know is why it works this way.

The process your brain goes through to replace dying brain cells is called neurogenesis. As you age your body makes a build up of a protein called BMP which stands for Bone Morphogenetic Protein. The BMP slows down the stem cells that in turn slows down and can even stop the neurogenesis process.

The way exercise comes into formula is because exercise releases a counter protein named Noggin. Noggin is a natural inhibitor of BMP and keeps the stem cells in the brain from being slowed down.  Thus the stem cells are able to generate the necessary neurons and function as normal.

In the past 11 hours I have ran 10 miles. Last night I dreamt about running. This morning I rolled out of bed at 5:30 am…to go running. I am about to eat a big breakfast, so later I can go running. Needless to say, I am beginning to feel like running is taking over my life. When I decided to do cross country for Dixie State this year I had no idea what I was getting myself into!
It is painful, discouraging, and hard. But then there are those mornings when it is beautiful, encouraging, and rewarding. That’s what keeps me waking up day after day.
Running in the morning is great because you know you are one of the few people awake at such an hour. Not only that, but you’re also one of the even fewer people awake and being so productive.
There’s nothing like your shoes hitting the pavement while it’s still dark outside, only to keep on running until the sun rises. To keep running while more cars show up on the road. More people groggily roll out of bed. More people are headed to work, to starbucks, McDonald’s… And YOU are still running.
Honestly, cross country is a love-hate relationship but it’s the great days that make all the terrible ones worth the pain.
Because how rewarding would the good days be if it weren’t for the bad ones? That’s what you have to focus on because otherwise no one would get anywhere. You almost have to make your brain forget about the day before and focus on the present. That is something I love about running, it pulls you into the present whether you like it or not. And at the end of the day, all that really matters is that you just keep going.

“Every morning in Africa a gazelle wakes up. It knows it must move faster than the lion or it will not survive. Every morning a lion wakes up and it knows it must move faster than the slowest gazelle or it will starve. It doesn’t matter if you are the lion or the gazelle, when the sun comes up, you better be moving.”
– Maurice Greene

If exercise isn’t fun, then it’s torture

Exercising can be one of the most dull activities during the week. Not many people really enjoy exercising, they just grin and bear it. Well let me tell you, if you find a fun way to exercise then you will probably forget you were ever exercising. I find that when I am doing something I find fun, that it makes the time whoosh by. That time flashing by can be exercising time if you just look to find a fun way to do it. Take the time to do something fun and try these tips out.

Wii Fit

Yes I know that the people who play on the Wii look and act funny, but the reality is that they are doing something fun that is giving them exercise. I’ve used Wii Fit to give me a fun way to exercise when the rain outside keeps me from going biking. Another plus to exercising like this is that the game actually has personal trainers who tell you the correct way to do some of these pretty complicated exercises. If you’re shy like me then there’s no way you would want to be watched by a real personal trainer to make sure you’re doing things right. Games like Wii Fit are a fun way to learn about exercising and get a nice workout.

T.V. Time on Treadmills

I find that my exercising time quickly flies by when I am watching a show I would normally watch sitting down. I’ve seen a lot of families who place their home treadmills in their living room just for this purpose. Most gyms offer T.V.’s in front of their treadmills as well. All you have to do is pick a time when a good show will be on and exercise during that show. This also helps to build a steady workout routine since most shows have a consistent schedule for when their episodes air. If you don’t have a treadmill in your home you may want to consider doing so. There seems to be something relaxing about not having to go out to a gym to get some quality exercise.

Visit Treadmill Reviews to find the perfect treadmill for you AND save you a ton of money with their awesome coupons!

There are 3 concepts to maximize a good strength training workout: concentric, eccentric, and isometric training.

The Difference between Concentric, Eccentric, and Isometric Training

Imagine you are doing a bicep curl with a free weight. As you pull that weight up to your chest, you involve yourself in a concentric contraction. This means your bicep muscle shortens while generating force.

As you slowly lower that free weight down, parallel to the floor, you are involved in eccentric contraction. This means your bicep is having to work to decelerate movement while stretching the muscle.

When your free weight is parallel to the ground and your muscle is neither stretching or contracting, then you are involved in isometric training.

In order to get the most out of your strength training workout, it is essential that all 3 of the methods be utilized. It is best when doing bicep curls (as with most other strength training exercises) that you develop a rhythm.

Starting with the weight at your chest and your bicep curled, lower your free weight very slowly for 3-5 seconds until the weight is parallel to the ground. Then hold that position for 2 seconds. After the 2 second hold, quickly curl back up to the starting position.

This rhythm of 4 seconds, 2 seconds, 1 second, uses each type of training and produces the best results.

You are not alone!

Approximately 60 million Americans suffer from sleep disorders each and every year. Since you will be spending about a third of your life sleeping, check this list to make sure you are doing everything you can to make the most of your sleep.

Exercise

1. -If you’re not getting enough, then you’re just penting up that energy for longer (more restless) nights.

Consistent Scheduling

2. -It’s amazing what waking up at 6:00 A.M. every day will do to you by the time you lay down to sleep. As long as you continue waking up on schedule your body will adjust itself and you will be feeling ready for sleep each night.

Hold back on the caffein

3. -Caffeinated drinks can wreck havok on your much needed beauty sleep. Go with decaf or just avoid them completely. Maybe 7 or 8 P.M. is a little too late to be drinking soda or coffee.

Avoid engaging activities at night

4. – Video games, television, and other media devices are all designed to keep you coming back for more. If it’s starting to get late at night and you’re still plugged-in, you’re going to be be spending most your night trying to relax rather than sleeping.

If you’ve tried everything and the lack of sleep is affecting your daily life, then please consult with your doctor.