What are the benefits of kegel exercises and how can I start doing them?
Kegel exercises strengthen the muscles of your pelvic floor. The pelvic floor muscles control urine flow and hold pelvic organs in place. Kegels are prescribed for recovery after childbirth, as well as to address stress and urge incontinence.
Kegel exercises work the same muscles you use to urinate. Squeeze for three seconds and relax for three seconds. Don't contract your stomach or thighs and don't do the exercises while urinating. Do this cycle 10 to 15 times per day. Add one more second to the squeeze and release until you're up to 10 second cycles.
What is more effective for fat loss: 20 minutes of high intensity interval training or 60 minutes of cardio?
High intensity interval training (HIIT) is where it's at. It improves everything: body fat, weight, heart health. It's very focused.
HIIT starts with a five minute warm-up. You do hard-core exercises for 20 to 60 seconds. Then you work out at a moderate pace for a minute or two as you recover. Then, it's back into the intense exercise for another 20 to 60 seconds. This cycle of workout and recovery continues for five to eight cycles. The entire workout takes 15 to 20 minutes.
I feel more tired that usual lately. What could be the cause?
You may have anemia, thyroid disease or diabetes. These can all be checked through a blood test from your doctor. It could also be an inflammatory disease. You may not be getting enough sleep or you may have sleep apnea. Speak with your doctor about your concerns.
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