Exercising for 30 Minutes a Day May Cut Your Chances of Getting Depression

In their new study, researchers from Harvard University, US, suggest that exercising for as little as 30 minutes per day may decrease your chances of getting depression by 17 per cent.Exercising for 30 Minutes a Day May Cut Your Chances of Getting Depression

Within the scope of the study, the scientists performed analysis of around 8,000 participants in the Partners Healthcare Biobank, a long-term research program with the purpose to understand how genes affect human health.

The data analysis showed that people with higher genetic risk of depression had 20 per cent higher risk of being diagnosed with the condition, while people with the same genetic risk but who exercise regularly were 17 per cent less likely to get depression.

9 Women-Friendly Gym Machines for Powerful Workout

Here is the list of nine user-friendly gym machines for women that are intimidated by barbells, bumper plates, and squat racks by Robin Cortez, director of team training for Chuze Fitness, which has clubs in California, Colorado and Arizona:9 Women-Friendly Gym Machines for Powerful Workout

  1. Smith machine — used for shoulder presses, deadlifts, and squats.
  2. Water rower — provides a total body workout.
  3. Glute machine — helps to target your glutes.
  4. Hack squat — used to tone the lower body.
  5. Total gym core trainer — helps to strengthen the abdomen, back, hips, and shoulders.
  6. Treadmill —provides the greatest way to lean out.
  7. Stationary bike — a great machine to burn calories and firm up.
  8. Pull-up assist — helps to master pull-ups step by step.
  9. FreeMotion dual cable cross — used to do the resistance exercises.

More info on every machine you may find here.

Drinking Soda after a Workout May Interfere with Kidney Function

soda after workout affects kidney function

The latest research from the University at Buffalo in New York finds that drinking soda after exercise can cause dehydration and affect the kidney function.

For the study, 12 healthy and physically fit adults whose average age was 24 years were recruited by the scientists. The participants completed 30 minutes on the treadmill. After the exercise, they were completing tasks that mimicked the physical work on an agriculture site.

After physical activity of this kind, all of them relaxed for 15 minutes and received either high-fructose caffeinated soft drink or water. The researchers measured heart rate, body temperature, body weight, and pressure before, immediately after, and hours after the session of physical activity.

Analysis of the received data showed that participants who drank soft drinks were mildly dehydrated and had higher levels of vasopressin, a hormone that increases the blood pressure.

10 Reasons to Start High-Intensity Interval Training Right Now

High-intensity interval training, or HIIT, is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods until one is too exhausted to continue.High-intensity interval training

This technique doesn’t require any special fitness skills. At the same time, it may help you to spend less time in a gym but faster achieve your fitness goals. And here are other 10 reasons to try HIIT workout:

  1. It burns more calories in general.
  2. It burns more fat in less time.
  3. It continues to burn calories even after the activity itself.
  4. It strengthens your heart.
  5. It helps to maintain your normal blood sugar level.
  6. It may help to lower blood pressure.
  7. It makes you inhale more oxygen.
  8. It is both cardio and strength training session.
  9. It is customized to your needs.
  10. You don’t have to go to the gym.

7 Tips to Make Your Morning Workouts Much Easier

Ever wondered how those crazy people can exercise in the early morning? Well, you can become one of them. Anna Magee, a health writer and editor of Healthista, shares her tips on how to make your early morning workouts easier:your morning workouts

  1. Tell yourself that your workout will take only 10 minutes.
  2. Ask yourself what kind of day you’re going to have.
  3. Find out the best moves for you and do them.
  4. Find out what are scientifically proven effects of exercise.
  5. Set realistic and incremental goals.
  6. Know your reasons and your excuses.
  7. Find your motivation.