Home Work Out

f you are busy, not being able to get up early or do not have time for gym, you can just follow this 20 minutes work out at home to stay healthy and fit.

1) Jogging: in one place for 3 minutes

2) jumping jacks: 25 repeats
When landing, bend your knees slightly to reduce the impact on knee joints.

3) Crunches: 15 reps
Lie on your back with your knees bent. Place hands behind head with elbows pointing outwards. Support your neck with your hands. Keep your neck straight with your spine. Flex your waist to raise upper torso from the mat. Get down to the back of his shoulder touches the mat. Muscle worked: rectus abdominis

4) Hip Bridges: 10 repeats
Lie on your back. With your hands on a 90 degree angle to the floor, lift your body off the ground to form a straight line, a sort of a bridge, from the shoulders to the knees. The situation should resemble a table his hands and legs as the legs of the table and your upper body on his knees as the surface. Hold this position for two seconds. Squeeze your glutes (butt muscles) and then lower yourself.
Muscles worked: Lower back, hamstrings and glutes.

5) Step Ups: 1 minute
You will need a stepper for this.
Muscle worked: hamstrings, gluteus, quards.

6) Reverse crunches: 15 reps
Lie on your back with hands at your sides. Keep up with your knees bent. Bring your knees toward your head until your hips come slightly off the ground. Hold this position for a second, then get down on my knees.
Muscle worked: lower abs and obliques.

7) Mountain climbers: 1 minute
Take your hands and knees and raise your knees like a sprinter starting block. Run in that position, supporting your upper body with the palms of your hands.
Keep your back straight.
Muscle worked: triceps, deltoid muscle, gluteus, quards, hamstrings, calves.

Pushups: 15 reps
Muscle worked: triceps, deltoids, pectorals.

9) Squat thrusts: 1 minute
Stand straight. Now, the fall of a crouching position. Immediately thrust your legs straight back on his toes, in push up position and jump to pull legs back to chest, squat position then stand up.
Muscle worked: arms, legs, chest and lower back.

Cool down by walking around, till your heart rate starts getting back to normal, stretch.

Some minutes rest are needed in between exercise. Proper form is important. Do not hold breath. Sip water during the workout.

This home workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body. It will help you to stay healthy and fit.

The article was originally published on the Ultimate Fitness Blog

Diets for Colon Health

Your colon health is very important and a healthy colon is essential to a healthy body. A healthy colon moves food through the system and eliminates waste substances within 16-24 hours of eating.

Your colon, over time, can lose its capacity to eliminate waste regularly and will leave waste matter on the wall or in the pockets of the intestines. When this happens the waste may remain in your body for many days, the decaying matter in your colon contains a high concentration of harmful bacteria and your colon becomes a toxic colon which poisons your body.

A healthy person without constipation will carry in their colon an average of 5-20 pounds of fecal matter. However, people who have constipation or do not evacuate regularly can have more than twice fecal matter, which is toxic and continually poisons their colon and body.

Many experts believe that most diseases begin in the colon and an unhealthy colon or toxic colon is often the cause of many common illnesses and health problems such as:

• fatigue
• recurring headaches
• liver spots, psoriasis and wrinkles
• pain and stiffness in the joints
• irritated lungs and bad breadth
• stomach aches
• hernia and hemorrhoids

One way to improve your colon health is by following and healthy diet and by taking also probiotics supplements.

You can improve your colon health simply by eating healthy fruits and vegetables. They are important sources of fiber which are helpful because they are not digested and act as an internal broom which sweeps away toxins and other harmful substances from your body. Moreover they contain vitamins which help to keep you and your colon healthy.

Cereals are also a useful source of fibers and a good cereals breakfast can be very useful for your colon health, Cereals that are especially good for your colon health are oat bran, oatmeal,barley, rye, wheat and psyllium husks.

Finally you should include in to your diet also some probiotics sources.

Probiotics are healthy bacteria which promote your body's health and live in your intestines together with harmful bacteria. Healthy bacteria serve as a protective barrier against harmful bacteria, contribute to fight microbial organisms and help to strengthen the immune system.

Probiotics can be ingested as a supplement (capsules or powder) or come from fermented foods like yogurt. A supplement will insure that you ingest the correct amount of healthy bacteria.

There are many probiotic products on the market. When you choose one product to improve your colon health, it is important to check that it actually contains live bacteria. The number of live bacteria (CFU) should be written on the product's label and a good product should contain between 1.5 and 15 billion CFU.

Good formulas contain also prebiotics which act as food for the beneficial bacteria. The products of the probiotics digestion help to lower the pH of the digestive tract and this prevents the growth of unhealthy
bacteria.

Probiotics can be damaged by some medicines such as antibiotics and it is important to maintain a good microflora in order to improve your colon health.

Max Peace is a Computer Consultant who has become very interested also in natural health matters. He believes that many common illnesses and health problems can often be healed in a safer and better way by using natural health and better lifestyle methods. Some results of his investigations can be found in his blogs http://www.HowToBeWell.info. and Colon Cleanse Article Source: http://EzineArticles.com/?expert=Max_Peace You can read also the blog Diets for Colon Health