Fiber – What Good Are You?

You will hear several people say that fiber is good for you. Advertisements, be it in print or visual media, scream about how their products are packed with fiber. Doctors advise their patients to include more fiber in their diet, when you go on diets, again you are recommended high fiber to be included, and the list goes on.

However, what good does fibers do, you may ask.

Soluble fiber slows down the breakdown of carbohydrates in the body, and it also slows down the absorption of sugar, and therefore it helps to keep the sugar levels in the blood under control.

When the intake of fiber increases, the risks of heart attacks decreases. In fact, there is an inverse link between the consumption of fiber and the decreasing of heart disease.

When you consume 7 grams of fiber more on a daily basis, the risk of strokes decrease by 7%

Fiber supplements help those that want to reduce as it makes the person feel fuller and therefore less likely to snack. It also decreases the metabolism of carbohydrates.

Fiber especially that from psyllium husk helps in removal of fungus and yeast from the body, and so this helps in clearing your skin else these are excreted through the skin by means of rashes and acne.

Insoluble dietary fiber decreases the risk of inflammation of the intestine which is known as diverticulitis. This risk reduction is by 40% when you have a diet which is rich in fiber, the risk of hemorrhoids are reduced as you do not need to strain.

Fiber helps people with irritable bowel syndrome as well

Kidney stones and gallstones risks are decreased due to the regulation of blood sugar.

For these and so many different reasons as well as health benefits, fiber is recommended in the diet.

Read Also : How Do You Make The World A Better Place?

Power Packed Workouts

The new mantra is to get the most bang for your buck. This has percolated to each and every sphere of life. This is true when it comes to exercise, carbohydrates, sunlight, work habits, calorie intake and more.

To maintain good cardiovascular fitness, you need to do high-intensity training just once in two weeks as regardless of if you do it once a week or once in two weeks, the VO2max is still maintained.

In order to increase and improve the endurance as well as capacity for aerobics, you can just do a single tabata four-minute protocol in a single exercise. This could be either jumping jacks, mountain climbers, squat thrusts or even burpees. This allows an improvement of aerobic capacity by 8%

In order to increase the fitness levels overall, a 7-minute workout is what you need. This will improve the physical capacities in a really short span of time. These exercises need to be performed for 30 seconds and that too with a 10-second rest between them. The exercises are like wall sits, jumping jacks, crunches, pushups, squats, step-ups, dips, lunges, running in the same place with the knees high, pushups which are with rotation as well as side planks.

In order for increasing the metabolic health, a program which will allow three sets of 4 seconds sprints for five times needs to be done. These should have 20 seconds of rest, and it should be done thrice-a-week.

In fact between four and six bouts of 30 seconds each of sprint cycling with rest of four minutes when done thrice-a-week, helps to increase the sensitivity to insulin.

For controlling blood sugar, what is needed is 15 minutes of walking after each meal. This decreases the spikes in sugar levels in the blood, and it also improves the levels of fasting sugar levels in the blood.

Read Also : Top 10 Healthiest Foods In The World

What Are Some Ways To Maintain Your Agility, Strength, And Power?

As you get older, it may seem that the strength, agility, as well as power, decreases. This is what results in senior citizens being more feeble. However, this need not be so.

Here are some exercises which can help you maintain your power, strength, and agility, despite your age.

Stair climbing helps not only the walking speed as well as the power of the hands as it involves using handgrips, but it also includes skills such as coordination, strong glutes, balance, hamstrings, and quads. Those suffering from strokes need to undergo stair training for 30 minutes a day for five days in a week for a total of 4 weeks to ensure their balance and posture control improves. The stairs need to be taken so that you can predict peri-operative complications as well as cardiopulmonary complications which are post-operative as well as complications which are caused post lung cancer surgery.

· Dancing increases the functional capacity and strength. It can be used for building muscle as well.

· Jumping for adults helps with improving functional capacity as well as strength.

· Hopping in place for just 20-40 repetitions strengthens the bone as well as muscles, and it increases the agility and improves the balance.

· Tai Chi helps to build strong legs and increase the muscle endurance as well as strength. It increases the bone density and torque as well.

· Super slow training includes lifting as well as lowering weights in a very slow pace. The lifting should take at least 10 seconds, and the lowering should take 4.

· Superfast training is another option where the muscle performance and functional capacity improves.

· Medicine ball slams improve the balance, stability as well as posture of the individual.

· Hill sprints are good for people who have bad joints and especially knees as they are easier on the joints.