7 Tips to Get Fit Without Going to the Gym

By COURTNEY SULLIVAN

LIVESTRONG.COM is dedicated to empowering and inspiring people of all ages to live an active, healthy life. In light of that mission, the Editorial Team has teamed up with ShimmerTeen.com to create content that promotes health and wellness for teens.

Exercise is a great way to lose and manage body weight, but working out also comes with tons of other benefits. It helps your body release endorphins, a type of neurotransmitter that makes you feel happy and calm. It also increases mental clarity and focus, reduces stress, and improves self-esteem and self-confidence. (Yes, please!) If this list makes you want to start working out right now, you can! Getting in shape does not require a gym membership or a collection of at-home exercise equipment.

Here are some of my favorite ways to work out without spending a lot or going too far:

1. Walking. More than 2,400 years ago, Hippocrates said, “Walking is a man’s best medicine.” It’s a great, low-impact cardiovascular exercise. Long distance walking (45 minutes to 1 hour or more) is great for fat burning. Make a goal of 10,000 steps per day for overall health, stable blood sugar (helps with energy and curbing cravings) and weight loss or maintenance.

2. Hiking. Grab a friend or family member and head to your nearest nature trail. If you're not sure of the closest hiking area, check online. Hiking is a great way to enjoy and explore the outdoors (if the weather allows for it), without putting too much pressure on your joints. One hour of hiking can burn 500 or more calories depending on the incline and weight you might be carrying in your backpack. Long-distance hiking can also decrease blood pressure and cholesterol and may improve anti-oxidative capacity, which helps fight off disease and lower stress.

3. Jumping Rope. Jumping rope is fun and it works your upper and lower body at the same time. It's also a great way to get your heart rate up and burn calories quickly when you're in a time crunch. It's best to jump rope on a wood floor or an impact mat to reduce stress on the joints. For best results, perform 50-200 reps on the jump rope (3-5 sets), intermixed with a strength-training program (see below).

4. Stairs. Stair climbing can actually burn more calories per minute than jogging. It promotes weight loss and muscle tone and strengthens your lungs and heart. A 120-pound person walking up the stairs for 30 minutes burns an estimated 220 calories. Even two flights of stairs climbed per day can lead to six pounds of weight loss per year.

5. Yoga. Yoga is great for lengthening and strengthening muscles. It helps to build your core strength, while improving your balance and flexibility. You can do yoga using a DVD, an online video or a written guide (found online or in a book). You can also check local listings for "donation only" yoga classes that don't require you to pay a fee.

6. Wii Fit, Xbox Kinect and Other Fitness Games: Fitness games combine entertainment with activity to make working out feel like less of a chore. You can do them with friends, too.  They help the time pass quickly, and before you know it, you'll have completed your workout!

7. Strength Training. Using your own body weight can be just as difficult, if not more difficult, than using workout machines at the gym. I recommend incorporating strength training at least twice per week into your fitness routine. Here is a starter plan for strengthening your entire body.

* Lunges or lunge jumps: 20 reps on each leg, two to three sets.

* Squats or squat jumps: 20 reps, two to three sets.

* Push-ups: 10 reps, two to three sets. Make sure you use proper form. If you have poor form at first, do the push-ups on your knees until you improve your strength.

* Pull-ups: Do as many as you can, with a goal of 3-10 reps. It's best if you can have a friend assist you and help hold your legs, or they can give you a boost if need be. Don't strain your back or neck trying to do more pull-ups than you can at first. Do what you feel comfortable with and build your strength from there.

* Tricep dips: 10-12 reps, two to three sets.  This can be done on a chair or bench in your home or at a local park.

* Bicycle crunches: 20 reps, two sets.

* Core plank: Hold the position for 30 seconds, with 2-3 reps. Your elbows should be directly below your shoulders. Hold your core tight and make sure there is a straight line from your head to your toes. To keep good form, avoid sticking your butt in the air or allowing it to sink too far towards the floor.

* Side plank: Hold this position on your right side for 20 seconds, and then hold on your left side for 20 seconds. Repeat for a total of two sets.

* “Supermans”: Lie flat on your stomach, arms stretched out above your head, legs straight back. Lift arms and legs off the ground several inches at the same time, then lower back down. Do 10 reps, two to three sets. This exercise is great for strengthening your lower back, a muscle that is often weak and missed in most workouts.

Get Going and Keep it Up!It's easy to get started with a new exercise routine, but it can be harder to stick with it over time. To set yourself up for long-term success and ensure you get ALL the perks you want from your new fitness plan, try these tips!

* Create a support network. People are more likely to stay on track toward their fitness goals if they have friends and family keeping them accountable and helping them along the way. A workout partner can make sure you don't miss a walk or a yoga session. You can ask your parents to help by buying healthy foods for the house and maybe a new pair of athletic shoes!

* Start slow and set reasonable goals for yourself. Maybe you want to work your way up to 60 minutes of exercise a day. You don't have to get there today or this week. You can set mini goals — 30 minutes, 35 minutes, 40 minutes­ — so that you get there gradually. You'll find that you gain more endurance, too.

* Eat enough, drink enough water and get some rest! Working out feels great, and you may feel inspired to push yourself to the max. But overdoing it can cause exhaustion and dehydration, which can actually set you back in reaching your fitness goals. Make sure to nourish yourself along the way!

Readers — Do you exercise at home or at a gym? Are you thinking of starting a new fitness routine? Which kind of activities do you prefer? Solo or group workouts? Leave a comment below and let us know!

Courtney Sullivan, RD, NASM-CPT, is the Founder of Nutrition for Body and Mind and she is also ShimmerTeen.com's Nutrition and Fitness Expert. Courtney is passionate about helping people reach optimal health through the delicate balance of nutrition and exercise. In her private practice, she focuses on lifestyle behavior modifications, fitness, wellness, sports nutrition tactics, supplementation protocols, hydration needs, and customized nutrition and fitness plans. Courtney graduated cum laude from the University of Arizona with a major in nutritional science and a focus on dietetics, as well as a minor in chemistry.

Follow ShimmerTeen on Twitter and Facebook. 

References:“Chapter 3: Active Children and Adolescents.” 2008 Physical Activity Guidelines for Americans. Office of Disease Prevention and Health Promotion, 2008. Web. 10 Dec. 2014.

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What Are the Benefits of Massage on the Circulatory System?

There are many types of massage, but deep tissue massage in particular can really promote strong circulation. Photo Credit massage image by Adam Borkowski from <a href='http://www.fotolia.com'>Fotolia.com</a>

Massage therapy can provide numerous benefits to the body and mind. In addition to treating overworked or tight muscles, massage can also greatly help circulation throughout the body and relieve tension and stress, which are known risk factors for cardiovascular disease. Massage therapy is helpful if you are already healthy or if you are recovering from certain injuries. Ask your doctor whether massage therapy is safe for you.

Increased Blood Flow

Massage therapy can help improve blood flow to the tissues, muscles and vital organs, according to the Associated Bodywork & Massage Professionals. Increased blood flow is a key element of good health, as blood carries oxygen and important nutrients.



Strong and consistent flow of oxygen-rich blood to brain tissue is essential to help preserve cognitive function and protect against strokes, according to the Family Caregiver Alliance. Sustained blood flow can also help keep muscles from cramping while also preserving organ function and maintaining healthy skin.

Improved Blood Pressure

Since massage can improve relaxation, the reduction in stress and release of stress chemicals in the body can help lower blood pressure, according to MayoClinic.com, which notes that massage and other relaxation techniques help relieve "the wear and tear on your mind and body."



MayoClinic.com also notes that massage and other types of relaxation techniques can help slow your heart and breathing rates, which can aid your circulatory and respiratory systems.

Healthier Fascia

Massage can help improve the health of your fascia, a thin layer of tissue that surrounds and penetrates muscles, bones, organs and other tissue throughout the body, according to the National Institute of Massotherapy in Cleveland. All major blood vessels are connected to these sheathes of fascia, so if the fascia is properly aligned and healthy, your circulatory and nervous systems will benefit, the Institute says.

Relief of Strain and Swelling During Pregnancy

Pregnant women typically find additional strain in the lower back, legs, head and neck, so prenatal massage can be a healthy and beneficial treatment during pregnancy. Edema, or swelling of the joints during pregnancy, can be due in part to reduced circulation. The American Pregnancy Association suggests that prenatal massage can reduce the likelihood of edema and promote improved circulation, which in turn can help promote good health for the baby, too.

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Matcha Tea for Weight Loss

Matcha tea. Photo Credit bhofack2/iStock/Getty Images

One of the darlings of the tea world, matcha is a stone-ground green tea and a traditional staple in Japan. Now it's making a splash in the United States, with coffee shops and juice bars around the nation not only carrying it, but singing its praises. It's marketed for weight loss and other health benefits, but it's too early to know whether it unequivocally enhances weight loss. The bulk of the available data is based on research on mice, which may not translate to humans. Still, matcha is a unique, antioxidant-rich and health-promoting beverage you may want to incorporate into your weight loss plan.

Matcha Versus Regular Green Tea

Both matcha and regular green tea come from from the Camellia sinensis plant -- as do all other green teas -- so you may wonder what the difference is between the two. The key to matcha's benefits is in the processing; once the leaves are dry they're finely ground using stone mills, resulting in a fine powder.

So the matcha beverage you pick up at your local coffee shop contains 100 percent of the tea leaf, which is unlike regular green tea, in which the leaves are steeped in water and the nutrients come from what leaches out into the liquid. Because you're consuming the leaf in whole form when you drink matcha, you're getting a more concentrated source of nutrients from the plant and perhaps additional nutrients that aren't water-soluble.

Matcha Tea and Weight Loss

The major antioxidant in green tea -- EGCG -- is linked to potential weight loss benefits, and matcha has more of it than regular green tea. The EGCG concentration from drinking matcha is three times higher than that of regular green tea, according to an analysis the "Journal of Chromatography" reported in September 2003.

The EGCG in matcha may boost your metabolism during moderate-intensity exercise, thus enhancing weight loss, suggests a small study. On average, green tea extract increased study participants' fat-burning capabilities by 17 percent when they engaged in cycling exercise for 30 minutes. This study only had 12 subjects, so more studies are needed using a larger sample size and actual brewed tea instead of the extract. The good news is that the amount of EGCG used in the study may be found in a cup or two of matcha tea, based on studies published in the American Journal of Clinical Nutrition in March 2008.

Matcha Health Benefits

The rich polyphenol compounds found in matcha and other plant foods in your diet help lower the risk of chronic diseases, such as diabetes, osteoporosis and cancer; they also help keep your brain healthy as you age. And, plant polyphenols are often cited for their role in heart health; they fight against hardening of the arteries, known medically as "atherosclerosis," according to a review published in the Oxidative Medicine and Cullular Longevity journal in November 2009. Atherosclerosis causes arteries to narrow and become clogged, which may cause heart attack or stroke. Other ways polyphenols may protect your heart is by increasing good cholesterol, reducing inflammation, and improving circulation in your arteries by preventing your blood from clotting.

Incorporating Matcha

Take advantage of the health benefits of matcha by replacing your morning cup of Joe with this health-promoting tea. To incorporate it into your weight loss plan, drink matcha tea between meals. Sipping tea with your snacks may help keep your appetite in check while you follow a reduced-calorie diet. EGCG stimulates hormones that help you feel full, according to an experiment the Journal of Clinical Biochemistry and Nutrition published in September 2015. To boost your fat-burning capacity during workouts, have a cup of matcha 30 minutes before working out. For optimal weight loss, it's imperative to combine a nutritious reduced-calorie diet with regular exercise.

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What Are the Benefits of Eating Tea Leaves?

Green tea is the one most widely consumed for health purposes. Photo Credit Medioimages/Photodisc/Photodisc/Getty Images

White tea, green tea, black tea and oolong tea are all processed from the same tea leaves. White and green tea are less processed than black and oolong tea, allowing them to retain more health benefits. Green tea has been studied extensively for its health effects, since it's been used traditionally as medicine in China and India. You can consume tea leaves by taking them in capsules or tablets, or adding matcha, which is powdered green tea, to smoothies or other foods and beverages.

They Are Rich in Antioxidants

No matter how green tea leaves are consumed, whether brewed, in powdered form or in capsules, the evidence stands that tea is a very potent source of antioxidants. Most significantly, the catechins found most abundantly in green tea are the antioxidants that give tea leaves their health-boosting punch. According to Harvard Health Publications, catechins have been found to be more powerful in reversing cell damage than vitamins C and E. Antioxidants have been linked to reduced risks of developing some diseases.

They May Promote Heart Health

According to a review of current medical literature on tea's role in preventing heart disease published in "The Cochrane Database of Systematic Reviews" in 2013, the antioxidants in both green tea and black tea have been found to lower cholesterol and triglyceride levels in various human studies. In a study published in the "Archives of Internal Medicine" in 2004, researchers compared tea consumption and hypertension cases in populations in Taiwan. They found that people who consumed green tea or oolong tea daily had significantly reduced risks of high blood pressure, compared to those who did not.

Boosts Energy and May Help with Weight Loss

Although you can find caffeine-free tea, tea leaves contain caffeine naturally. According to the National Institutes of Health, caffeine stimulates your brain and nervous system, which relieves fatigue temporarily. Green tea supplements are often promoted as weight-loss supplements. Although there's no "magic pill" for weight loss, eating tea leaves could potentially aid in your weight-loss efforts. In a study published in "Physiology and Behavior" in 2006, 46 women on low-calorie diets who took green tea supplements experienced reduced fat mass and small amounts of weight loss after 12 weeks.

Precautions and Warnings

Check with your doctor before eating tea leaves if you have a medical condition or you are taking any medications. Avoid tea leaves if you're pregnant or breast-feeding, or if you have high blood pressure, kidney or liver issues, or anxiety. Too much caffeine can cause side effects and even overdose. If you drink coffee or other caffeinated beverages, make sure your daily caffeine intake doesn't exceed the upper safety limit of 300 milligrams per day. One tablespoon of matcha contains about 50 milligrams of caffeine, so you'd need around 6 tablespoons of powdered tea leaves to reach the upper safety limit, assuming that you did not consume caffeine from any other sources. Side effects of caffeine may include difficulty sleeping, dizziness, nausea and vomiting, diarrhea, headache and irritability.

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Effect of laminated structure design on the mechanical properties of bamboo-wood hybrid laminated veneer lumber

Published Date

First online: 27 July 2016

Title

Effect of laminated structure design on the mechanical properties of bamboo-wood hybrid laminated veneer lumber

• Author

• Fuming Chen
• , Jianchao Deng
• , Xingjun Li
• , Ge Wang 
• , Lee M. Smith
• , Sheldon Q. Shi

Abstract

The effects of veneer orientation and loading direction on the mechanical properties of bamboo-bundle/poplar veneer laminated veneer lumber (BWLVL) were investigated by a statistical analysis method. Eight types of laminated structure were designed for the BWLVL aiming to explore the feasibility of manufacturing high-performance bamboo-based composites. A specific type of bamboo species named Cizhu bamboo (Neosinocalamus affinis) with a thickness of 6 mm and diameter of 65 mm was used. The wood veneers were from fast-growing poplar tree (Populus ussuriensis Kom.) in China. The bamboo bundles were obtained by a mechanical process. They were then formed into uniform veneers using a one-piece veneer technology. Bamboo bundle and poplar veneer were immersed in water-soluble phenol formaldehyde (PF) resin with low molecular weight for 7 min and dried to MC of 8–12 % under the ambient environment. All specimens were prepared through hand lay-up using compressing molding method. The density and mechanical properties including modulus of elasticity (MOE), modulus of rupture (MOR), and shearing strength (SS) of samples were characterized under loading parallel and perpendicular to the glue line. The results indicated that as the contribution of bamboo bundle increased in laminated structure, especially laminated on the surface layers, the MOE, MOR and SS increased. A lay-up BBPBPBB (B-bamboo, P-poplar) had the highest properties due to the cooperation of bamboo bundle and poplar veneer. A higher value of MOE and MOR was found for the perpendicular loading test than that for the parallel test, while a slightly higher SS was observed parallel to the glue line compared with perpendicular loading. Any lay-up within the homogeneous group can be used to replace others for obtaining the same mechanical properties in applications. These findings suggested that the laminated structure with high stiffness laid-up on the surface layers could improve the performance of natural fiber reinforced composites.

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For further details log on website :
http://link.springer.com/article/10.1007/s00107-016-1080-8

From woody biomass waste to biocoke: influence of the proportion of different tree components

Author

J. Solar, 

A. Hernandez, 

A. Lopez-Urionabarrenechea, 

I. de Marco, 

A. Adrados, 

B. M. Caballero, 

N. Gastelu

Abstract

This paper assesses the feasibility of producing a metallurgical quality charcoal (biocoke) through slow high temperature pyrolysis of woody biomass. The samples used for the experiments were different types of olive wood biomass from southern Spain as well as eucalyptus trunks from Uruguay. The experiments were conducted in a two-step process: a pyrolysis semi-batch reaction at 750 °C and 3 °C/min heating rate, followed by a second step of thermal treatment at 900 °C of the pyrolysis vapours. The type of raw material used plays an important role with respect to the amount and quality of the different pyrolysis products. With the operating conditions used, high solid (24–26 wt%) and gas yields (43–54 wt%) were obtained. The solids obtained (biocoke) fulfil the requirements of good metallurgical reducers. However, leaves and bark are detrimental to biocoke quality and should be avoided. Pyrolysis gases are rich in CO and hydrogen, whereas pyrolysis liquids are mainly composed of water.

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