5 Super Health Benefits Of Oranges

Oranges are a tasty fruit that are often associated with Christmas but are available all year round. In addition to this, oranges are extremely healthy and support your body in numerous ways. In this article I will be outlining 5 of super health benefits of oranges.

1) ANTIOXIDANT PROTECTION: One of the main health benefits of oranges is that they are rich in flavonoids, phytonutrients and vitamin C which all act as protective antioxidants within the body. Antioxidants fight dangerous free radicals (harmful by-products of oxygen related reactions) in your body and stop them damaging your body’s cells. In addition to this, antioxidants reduce the signs of ageing and prevent inflammation within your body’s cells.

2) ARTERIOSCLEROSIS PROTECTION: Another health benefit of oranges is that the vitamin C within this fruit helps to keep your arteries soft and supple and prevents the onset of arteriosclerosis (a condition where your arteries harden and lose their elasticity). In the long term arteriosclerosis reduces the flow of blood within your body which leads to pain and increases your heart disease risk.

3) CANCER PROTECTION: Oranges are rich in dietary fibre, vitamin A and vitamin C which all have cancer fighting properties. Cancer is a very serious health condition which leads to rapid, uncontrollable growths within your body and in the worst cases can be fatal.

4) HEALTHY BLOOD: Oranges contain high levels of multiple blood boosting nutrients. The dietary fibre and vitamin B1 within each orange helps control blood glucose levels (which is particularly good news for diabetics). In addition to this, the calcium and potassium found within oranges can help reduce blood pressure. Finally, the vitamin B1 in oranges promotes the production of strong, healthy blood cells.

5) HEART DISEASE PROTECTION: Another fantastic health benefit of oranges is that they lower your heart disease risk. The numerous antioxidants in this fruit help to directly reduce your heart disease risk by protecting it from oxygen related damage. In addition to this, the improved blood health that comes from eating oranges indirectly lowers your heart disease risk by reducing the strain that high blood pressure places on your heart.

SUMMARY

As you can see, oranges are a highly protective fruit. So if you do not eat this fantastic fruit already make some changes and incorporate oranges into your diet today. Swapping a chocolate bar or a bag of crisps for this fruit can make a big difference and help you unlock the health benefits of oranges.

The 5 Key Dimensions of Physical Fitness Exercises You Should Know About

When you properly engage in physical fitness exercises, your body will attain a high level of mental and physical health.

In fact, suitable aerobic fitness exercise will help you remove ‘bad cholesterol’ and increase ‘good cholesterol’. Moreover, the network that control blood supply in your body will get strengthened; the risk of many grave diseases will drastically reduce; the duration of existing illnesses will be significantly shortened; and infections will be prevented.

Yet, the 5 key dimensions of physical fitness exercises have different effects on different aspects of the body though they generally help the body achieve better state without taking drugs.

Strength (Muscular) Building Exercises

Here, the ability of muscles to carry heavy objects – lifting, pushing, and pulling – are developed as well as the basic walking, standing and general posture-related activities.

Usually, you can develop these muscles by engaging them in overload exercise and gradually increasing the amount of load you carry during exercise. For example, isometric exercise involves trying to lift or pull immovable objects (though it is not advisable for people with hypertension); isotonic exercise involves the use of dumbbells and other regular objects used in weight lifting; and isokinetic exercise is usually done by athletes and professionals.

Endurance (Muscular) Exercise

You can decide to improve the endurance of some groups of muscles in your body e.g. the leg muscles, abdominal mass, etc. This closely resembles cardio-respiratory endurance; it actually focuses on the ability of the muscles to withstand continuous, long term activities.

Flexibility Exercise

Joints are subject to ‘the law of use and disuse’ whereby they function less efficiently when not used regularly. This is particularly important to dancers. In physical fitness exercises, flexibility improves the efficiently of joints in the body. It also improves balance and posture.

Body Composition Exercise

The ratio of healthy body fat to body mass is a primary concern in physical fitness training. Body composition exercise tackles overweight, obesity and related concerns.

Cardio-Respiratory Fitness Exercise

Specifically, cardio-respiratory fitness exerciseforms the groundwork for other workouts by increasing your ability to endure work for longer periods and work more intensely. When the body draws on oxygen to perform activities, it would not have to (an-aerobically) produce lactic acid that causes muscle fatigue. More so, it has been reported that cardio-respiratory physical fitness exercise enhances lifespan and greatly reduces the risk of infections.

Consequently, it is advisable to pay a higher premium on cardio-respiratory fitness exercise since it supports your body fitness and enhances your wellbeing. Nonetheless, any of the other fitness exercises are alright depending on your own goal.

Personal Fitness Training Certifications – Which is the Best?

As someone who has worked in the fitness industry for many years, I am often ask which personal training certification I think is the “best”. It’s a very good question because there are so many different certifications out there to choose from. Just a few of the more familiar organizations that certify personal trainers include ACE, AAAI/ISMA, ISSA, NSCA, NPTI, WITS, the Cooper Institute and ACSM. Trying to decide which organization to go with can be overwhelming.

But it doesn’t have to be if you remember this fact: the general public will probably NEVER ask you “who are you certified by”. This is because the public does not know the difference between ACE, WITS, NPTI, NSCA or any other personal training certification.

Another fact is that all personal training certifications basically cover the same main areas of knowledge. All fitness training organizations (and their textbooks) place emphasis on exercise science, muscle and cardiovascular physiology, anatomy, fitness testing, exercise program design, basic safety / first aid, geneal nutrition and exercise technique.

The difference between each organization is how in depth the certification exam and study materials are. Some personal training study books are so hung up on counting every ATP molecule made in the Krebs cycle that they forget to mention that people should be more focused on burning calories during exercise and not burning fat. In other words, they place more emphasis on the obscure E=MC2 high tech science stuff, rather than the information that people can use right now.

If you want to be a personal fitness trainer and been wondering about what cert you should get, give your mind a rest and don’t get hung up on which is the best certification. The trick is to look at several certification programs and find a certification that’s:

1. Reputable

2. Teaches you what you need to know to work safely with others

3. Allows you to get re-certified relatively easily. And…

4. Is cost effective for your budget.

Remember, Knowledge is more valuable to people then a fitness certification or the size of one’s biceps. Consumers are very smart and they look for professionals who can save them time not only working out but also as they search for answers about their health and wellness.

Regardless, the most important thing to do is to keep educating yourself. Remember, a certification does not mean you know everything. Most people are more concerned with how smart you are than how much you can bench press. Having a certification plus six-pack abs may get you a few clients but if you can’t accurately answer a question like “why does my urine look dark colored after I work out,” you are at a BIG disadvantage and you probably won’t keep those clients very long. Most certifications only teach facts and not how to apply those facts to the real world. Thats why I wrote my personal training book to help fitness trainers avoid mistakes and understand how the facts apply to real life.

The Importance of Physical Fitness

In its most general meaning, physical fitness is a general state of good physical health. Obtaining and maintaining physical fitness is a result of physical activity, proper diet and nutrition and of course proper rest for physical recovery. In its simplest terms, physical fitness is to the human body what fine-tuning is to an engine. It enables people to perform up to their potential. Regardless of age, fitness can be described as a condition that helps individuals look, feel and do their best. Thus, physical fitness trainers, describe it as the ability to perform daily tasks vigorously and alertly, with left over energy to enjoy leisure-time activities and meet emergency demands. Specifically true for senior citizens, physical fitness is the ability to endure, bear up, withstand stress and carry on in circumstances where an unfit person could not continue.

In order for one to be considered physically fit, the heart, lungs, and muscles have to perform at a certain level for the individual to continue feeling capable of performing an activity. At the same time, since what humans do with their bodies directly affects the state of mind, fitness influences to some degree qualities such as mental alertness and emotional expression.

Physical fitness is often divided into the following categories in order for people to be able examine its components or parts. Particularly, physical fitness is judged by:

1. Cardiovascular endurance: This is the ability of the body to deliver oxygen and nutrients to tissues and to remove wastes over sustained periods of time.

2. Muscular strength & endurance: Strength deals with the ability of the muscle to exert force for a brief time period, while endurance is the ability of a muscle, or group of muscles, to sustain repeated contractions or to continue to apply force against an inert object.

3. Flexibility: This denotes the ability to move joints and use muscles through their full range of motion.

4. Body composition: Considered as one of the components of fitness, composition refers to the body in terms of lean mass (muscle, bone, vital tissue, and organs) and fat mass. Actually, the optimal ratio of fat to lean mass is an indication of fitness. Performing the right set of exercises can help people get rid off body fat and increase or maintain muscle mass.