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      "body": "How many times a week should you exercise and for how long?\n\n![bruce-mars-y0SMHt74yqc-unsplash.jpg](https://cdn.steemitimages.com/DQmRdzRN3MAnMeVqmH8Son2tkzXZ7bLmXCeafngUcujDyST/bruce-mars-y0SMHt74yqc-unsplash.jpg)\n\n\nKeeping active is crucial for staying healthy, and considering 27 per cent of Britons aren’t exercising at least once a week, according to a 2020 YouGov survey, you might be inclined to up your activity levels. \n\nBut it’s hard to know just how much exercise you should be doing to reach your fitness goals, be that weight loss or bulking up. \n\n“The type of workout you do ultimately depends on your ability, goals, likes and dislikes, equipment available, what injuries you have, and how much time you have available,” personal trainer Tom Mans explained to The Independent. \n\nWhilst there isn’t a one-size-fits-all approach, there are principles and guidelines that you can follow and apply to your training to ensure you have a balanced, effective, safe and enjoyable workout regime. \n\nIf you want to keep fit, click here:-https://bit.ly/3mPFBhW \n\nHow many days a week should you train? \n\nUnless you’re a fitness enthusiast, you probably want to spend as little time in the gym as possible to achieve your health and fitness goals. But Mans says training only once or twice a week won’t give you more than a low level of fitness. \n\n“You should train at least three times a week if you want to achieve your health and fitness goals in a reasonable amount of time, and stay fit and healthy,” Mans explains. \n\nTraining four or five times a week is ideal, but most people find that unachievable due to time constraints, so Mans says it’s best to aim for three: “This exposes your body to a large enough training stimulus throughout the week, which enables the body to adapt, get stronger, leaner and fitter.” \n\nHow long should your workouts be? \n\nSome people argue that you can get an effective and efficient workout in half an hour if you use the time wisely, but Mans believes that if you want to make real progress, you should be working out for 45 minutes to an hour. \n\nHe recommends spending 10 minutes warming up and mobilising your body, 30-40 minutes weight training, and five-10 minutes cooling down and stretching, \n\nIf you want to keep fit, click here:-https://bit.ly/3mPFBhW \n\nThat said, half hour workouts can be useful for conditioning sessions or interval training. \n\nStory continues \n\nCan you weight train two or three days in a row? \n\nMans recommends taking a day’s rest between sessions if you regularly lift weights. “You can train two days in a row but definitely try to avoid doing three days in a row unless you are an advanced lifter.” \n\nIf you don’t give your muscles time to recover, you’ll overload your joints and tendons which could become sore - or worse, you could give yourself an injury such as tendonitis. \n\nHowever it is OK to weight train on consecutive days if you’re training different body parts every time - Mans believes whole-body workouts are best for the general population who want to lose fat and improve their fitness though. \n\nA well-balanced exercise regime should include a mixture of weight training and cardiovascular (aerobic and anaerobic) work, but Mans says that if you don’t have time for both, focus on doing two to three weights sessions a week. \n\nHow important is sleep? \n\nIn short: very. \n\n“For everyone - and especially people who train on a regular basis - getting seven to eight hours’ sleep on average per night is vitally important,” Mans says. \n\n“After you train during the day, the body then grows stronger, burns fat and rebuilds damaged muscle tissue when you sleep.” \n\nSo if you don’t get enough sleep, you’ll be putting yourself at a disadvantage, your workouts will suffer and you won’t have enough energy to train. \n\nIf you want to keep fit, click here:-https://bit.ly/3mPFBhW",
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      "body": "How to run with your dog — here’s what you need to know \n\n![alvan-nee-T-0EW-SEbsE-unsplash.jpg](https://cdn.steemitimages.com/DQmdAqcuRVHwF8dbeoGR6bNKNquPNAQ7464C2ir4t1rXd7p/alvan-nee-T-0EW-SEbsE-unsplash.jpg)\n\nSo you want to start running with your dog, but you’re not sure where to start? Although it might sound like a great way to keep you and your four-legged friend fit, there are a few things to consider before lacing up your running shoes and heading out. Sure, your dog might bomb around the park, but if he’s not used to running on lead next to you, it’s important to consider how you’ll run together first.  \n\nTo find out more, we spoke to Ian Scarrott, Running coach and personal trainer at PureGym (opens in new tab), and Emma Lee, Nutrition Expert at Burns Pet Nutrition (opens in new tab). Below, we’ve rounded up some top safety tips to \nread before heading out for a run with your dog. \n\nThis book will help you to deal with dogs and animals :- https://bit.ly/3Nzwfm5 \n\n1. Consider your dog’s breed   \n\nDespite what you might see at the dog park, not every dog is suited to sports. Lee advises that “caution must be taken with brachycephalic (flat-faced) breeds. These dogs often have problems with breathing and will struggle in the hotter weather as they are not able to cool down effectively. Being able to lose heat is also going to be an issue for some of the double-coated or heavier-coated breeds such as Siberian Huskies.  \n\nAlso, some dogs, such as greyhounds, are sprinters, but aren't able to cope with long distances, other breeds that are very prone to orthopedic issues should also be treated with caution. Dachshunds for example are genetically prone to IVDD (disc disease) and a lot of larger breeds may be more predisposed to conditions such as hip dysplasia. \n\nIt goes without saying, it's a good idea to check with your vet before starting to run with your dog. It is not recommended to run with puppies, or dogs under the age of one, as they are still growing.  \n\nIf you’re thinking about adding a pet to your family, according to the American Kennel Club, the best dog breeds to run with are Weimaraner, Dalmatian, Visla, German shorthaired pointer, Rhodesian ridgeback and English springer spaniel. \n\nThis book will help you to deal with dogs and animals :- https://bit.ly/3Nzwfm5 \n\n2.  Think about both of your fitness levels   \n\nNot many people would jump straight in from 0 to 10K, so don’t expect your pet to do so either. If you do plan on recruiting your pet as a new running partner, you’ll need to build up their distance gradually. You’ll also need to think about the terrain, says Lee, “running is a high-impact sport so take care when running on firm ground. Also, be careful on uneven terrain. Dogs will be susceptible to similar types of skeletal and muscle injury that we are!”  \n\nMake sure you watch for signs of pain or discomfort in your dog, and ensure he or she has time to warm up and cool down before and after the run.  \n\nIf you’re just starting out on your running journey and are finding your dog is actually the fitter one on the run, running coach Ian Scarrott suggests adding games into the run to keep your pet busy, but give yourself a breather. “For example, you could run to a park together and get some rest for yourself while keeping them active by playing a game of fetch” Scarrott advises.  \n\nThis book will help you to deal with dogs and animals :- https://bit.ly/3Nzwfm5 \n\n3. Grab the right gear  \n\nJust like you might grab one of the best running phone holders, a pair of the best running sunglasses, or one of the best running watches before heading out the door, you’ll need to invest in the right kit for your pet to run comfortably too.  \n\nIf you’re planning on running with your dog on a lead, a lot of experts recommend running with your dog on a harness rather than a collar, as the harness distributes pressure more evenly around the body, rather than on the dog’s neck. That said, you should do what is best for you and your dog, but ensure the harness or collar fits correctly and doesn’t restrict their breathing or cause them any discomfort. You want running together to be fun for your dog.   \n\nScarrott advises running hands-free if you are running with your dog on a lead, “you may want to try hands-free running where you are connected by a secure waistbelt which means you are free to concentrate on the route, it also means your hands are free if you should take a tumble. It can help to avoid being pulled around uncomfortably, especially at\nspeed”.  \n\nThis book will help you to deal with dogs and animals :- https://bit.ly/3Nzwfm5 \n\n(Image credit: Getty/Dougal Waters) 4. Fuel like a pro  \n\nJust like you might plan your meals around your run, you should do the same for your dog. Lee recommends feeding your dog “at least one hour before exercise, and ideally earlier than that to give them enough time to digest the food. We would recommend feeding two hours before and not feeding for two hours after. If you try to feed your dog too much, or too close to active exercise this can lead to the risk of issues such as bloating”.  \n\nIt’s also a good idea to pack a collapsible water bowl or a dog-friendly drinking bottle for your dog when running together. “Hydration is important, particularly in warmer weather. A loss of just 7% of your dog’s body water can lead to severe dehydration and a 15% loss can be fatal. It is important to remember not to let them drink too much in one go however, make sure they rehydrate steadily rather than drinking too much, too fast”, says Lee. \n\nThis book will help you to deal with dogs and animals :- https://bit.ly/3Nzwfm5  \n\n5.  Use it as a training opportunity   \n\nAs well as being a way to keep fit, running together is a great way to bond with your pet, and work on their training. “It may be helpful in them learning new voice commands, meaning you are more in sync not only when running but also in everyday life”, Scarrott says.  \n\n6. Enjoy!  \n\n“Taking part in a sport with your dog can be beneficial for both you and your furry family member and should be encouraged more often. It helps to increase and maintain fitness and physical and mental health and can also strengthen your bond”, Lee adds.  \n\nRunning with your pet can increase your motivation to head out the door, improve your bond, and keep you both fit, but more than anything else, you should both enjoy it, so be sure to take things slowly, and keep things fun.  \n\nLooking for more running guides and advice? Here have walk you through how to hide your address details on Strava, and answer 'can running give you abs?' and 'is running on a treadmill better than running outside?'. We've also found the best running apps to download, and the best Nike running shoes to invest in.  \n\nToday's best Nike Air Zoom Pegasus 38 deals \n\nThis book will help you to deal with dogs and animals :- https://bit.ly/3Nzwfm5 \n\nPete the Vet: Here's how to help your pets deal with anxiety \n\nAnxiety is a serious problem in the pet world, made worse because we humans are not very good at recognising and dealing with anxious animals. All too often, we react to the behavioural consequences of anxiety (such as aggression, running away, or barking) as if these are the main problem. If instead, we recognised anxiety as the root cause of many of these problem behaviours, we would be far more likely to have well behaved, calmer, pets. \n\nThis book will help you to deal with dogs and animals :- https://bit.ly/3Nzwfm5 \n\nDefinitions are helpful when trying to understand a topic. Anxiety is a feeling of fear or distress which occurs as a normal response to a dangerous or stressful situation, or an abnormal response to a “normal” situation. \n\nSigns of anxiety in humans include trembling, sweating, rapid pulse rate, dry mouth and nausea. We humans know these feelings well. Cats and dogs suffer from anxiety too and they suffer the same physical sensations. \n\nThink about a cat being squashed into a cat carrier, loaded into a car and driven to the vet: they will suffer all of those physical signs, often vocalised in the form of an unhappy miaow. Or consider a cat that starts to urinate inside the house because they are anxious about being attacked by a neighbouring tomcat when they go to the toilet outside. If you see a cat like this outside, they will be tense, shivering, and jumpy: classic signs of anxiety. \n\nThis book will help you to deal with dogs and animals :- https://bit.ly/3Nzwfm5 \n\nOr think about a dog that has spent the past two years with their owner continually beside them during COVID lockdowns. Now that the owner is going to work, the dog is left on their own, and they are not used to this solitude: anxiety is a natural response, and again, the physical signs are the same as those felt by an anxious human. If you watch a dog on a webcam in this situation, you will see pacing, restlessness, panting, and other obvious signs of distress. Fireworks and thunderstorms also cause many pets to feel anxious. Another example would be a dog that has previously been attacked by another dog in the park: they will tremble, put their tail between their legs, and stay close beside their owner if any other dog comes close to them. \n\nThe main lesson here is that anxious pets look anxious when you observe them: the body language of anxiety is universal, crossing species barriers. \n\nThis book will help you to deal with dogs and animals :- https://bit.ly/3Nzwfm5 \n\nThere are two important issues to discuss with anxiety in pets: first, how to deal with it when it happens, and second, importantly, how to prevent it from happening in the first place. \n\nTreatment of anxiety starts with removing the source of anxiety.  \n\nEven if the stimulus for anxiety is, in itself, non-threatening (such as a dog being left on their own), avoiding anxiety-creating situations is the easiest way to prevent anxiety. \n\nThe next stage is to try to help the pet learn to not be anxious in these situations. This needs the help of a behaviourist and a vet. The general idea is known as “desensitisation and counterconditioning”, jargon that sounds complicated, but is simple when explained. \n\n“Desensitisation” means getting the pet familiar with the anxiety-creating situation by exposing them to very small doses of it (e.g. leaving a pet alone for just a few minutes at first, gradually extending the time on their own by longer as long as they stay calm). \n\nThis book will help you to deal with dogs and animals :- https://bit.ly/3Nzwfm5 \n\n“Counterconditioning” means rewarding the animal with positive experiences when they stay calm and relaxed instead of getting anxious (e.g. giving a dog treats and playing games with them when they stay relaxed after being left on their own). \n\nThe general idea is that pets can be taught not to feel anxious over time. \n\nThere are many cases where the anxiety is so intense that animals feel too panicky to even begin the process of desensitisation. That’s when anti-anxiety medication is useful. A number of licensed products are now available from vets for anxious pets, including tablets (the equivalent of 'Prozac' for pets), and pheromones (plug-in vaporisers that help pets to feel calm). These extra tools are used to keep pets calm enough that they can learn to cope with anxiety-creating situations: once they have been desensitised using these artificial crutches, they are then better able to cope on their own, gradually being weaned off the products. \n\nTreatment of anxiety can be challenging, time-consuming and expensive. So it makes far more sense to prevent anxiety in pets from developing in the first place. And this is surprisingly easy to do when you know-how. \n\nThe key is to recognise that dogs and cats have a “sensitive socialisation period” when they are able to learn to accept new experiences without fear. This lasts from three – nine weeks in kittens, and three – 14 weeks in dogs. Animal breeders should be aware that they need to give young pets positive experiences of a range of situations during this time frame: from meeting a wide range of people (eg babies, men with beards, women wearing hats) and animals (huge dogs, tiny dogs, etc), to hearing a range of different noises (eg soundtracks of fireworks and storms), to being exposed to different situations (eg travelling in a car, spending time in a carrier, etc). Better socialisation at a young age correlates well with older animals being less anxious. This is one of the main reasons why pups from puppy farms are often more nervous adult animals: they are commonly poorly socialised when young. \n\nAnxiety is an unpleasant emotion for pets just as much for people: do your best to prevent it, and make sure that if your pet does feel anxious, you take the right steps to help them \n\nThis book will help you to deal with dogs and animals :- https://bit.ly/3Nzwfm5",
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      "author": "steem.history",
      "body": "Hello welcome to Steemit world! \n I'm @steem.history, who is steem witness. \n This is a recommended post for you.[Newcomers Guide](https://steemitdev.com/guide/@steemitblog/steemit-a-guide-for-newcomers) and [The Complete Steemit Etiquette Guide (Revision 2.0)](https://steemit.com/steem/@steem.history/the-complete-steemit-etiquette-guide-revision-20-homage-1598425779) and, recommended community [Newcomers Community](https://steemit.com/trending/hive-172186) \n I wish you luck to your steemit activities.<center> \n \n \n https://cdn.steemitimages.com/DQmXHwdcNs5VPcBft1iSosPdHLpBNBfjuG84g3ffWhMw5JQ/image.png \n <sub>(The bots avatar has been created using https://robohash.org/)</sub> \n @steem.history \n \n ### My witness activity \n - [My aspiration for STEEM witness](https://steemit.com/hive-185836/@steem.history/my-aspiration-for-steem-witness-1601280729) \n - Provides information on Steem.  \n [Reference](https://steemit.com/trending/hive-130095) \n - Supporting the Steem project. \n [SPUD4STEEM project](https://steemit.com/trending/spud4steem) \n - Supporting the community. \n [Newcomers Community](https://steemit.com/trending/hive-172186),[Steem Sri Lanka](https://steemit.com/trending/hive-133716) ,[WORLD OF XPILAR](https://steemit.com/trending/hive-185836), [GLOBAL STEEM](https://steemit.com/trending/hive-145160), [Scouts](https://steemit.com/trending/hive-181136), [Latino Community](https://steemit.com/trending/hive-188619) \n \n ### My featured posts \n - [The Complete Steemit Etiquette Guide (Revision 2.0) -Homage](https://steemit.com/steem/@steem.history/the-complete-steemit-etiquette-guide-revision-20-homage-1598425779) \n \n [![image.png](https://cdn.steemitimages.com/DQmd7of2TpLGqvckkrReWahnkxMWH6eMg5upXesfsujDCnW/image.png)](https://steemlogin.com/sign/account-witness-vote?witness=steem.history&amp;approve=1) \n <sub>please click it!</sub> \n \n ![image.png](https://cdn.steemitimages.com/DQmWDnFh7Kcgj2gdPc5RgG9Cezc4Bapq8sQQJvrkxR8rx5z/image.png) \n <sub>(Go to https://steemit.com/~witnesses and type fbslo at the bottom of the page)</sub> \n \n </center>",
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      "body": "Very useful tips to maintain physical fitness \n\n![Uploading image #1...]()\n\nFitness instructors, counselors and trainers are trusted sources, with a qualification and all the knowledge in the world. However, it seems nowadays that people have started suspecting the authority of these experts. They don't only question their power or qualifications - they suspect whether their advice is as good for them as for others. Fitness for one and fit at all can simply be a fallacy.\nThis perspective has led to an unquestionable increase in demand on independent sources of information and research on health related topics in an effort to paint your own picture by confirming or refuting what someone else \nhas put out there as fact. \n\nThis book will be very useful to you if you want to maintain your physical fitness:- https://www.digistore24.com/redir/418486/PeterMelad/ \n\nYou often hear people talking about the importance of health and the work out routines they are following. The article is focusing on gut health and some steps that one can take to maintain a healthy gut for good digestion\nPurpose: The underline goal is to maintain a healthy GUT to allow optimal digestion of fat as well at food. I often find that many people eat too many fats then do not exercise enough which leads to exacerbation of issues caused by lack of exercise.\n​​It is important to note that people are aware of health and want to maintain it with what they eat, drink, exercises daily etc\nDisadvantages: There may be limitations with how much one can deductively come up with if they are not currently doing what one can in their given situation aka work.\nThere could \n\nThis book will be very useful to you if you want to maintain your physical fitness:- https://www.digistore24.com/redir/418486/PeterMelad/ \n\nIt is always important to be fit. It will contribute to a higher quality of life and society being freed from the burden of chronic diseases. With the proliferation of new technologies for health care and devices for fitness, people are now living healthier lives than ever before in history.\nNowadays, devices have become more sophisticated, apps have been introduced that provide specific devices on demand and athletes are using biosensors in conjunction with those gadgets to improve their athletic performance. All these technologies help in maintaining good general health.\nConclusions:\nMany argue that resolving such health problems would require radical individual changes to lifestyle behaviors rather than expensive medical interventions undertaken by formal healthcare institutions and other external factors like c\nlimate change, fast food outlets on every corner, Wi-Fi networks in every house - flaws in our social \n\nThis book will be very useful to you if you want to maintain your physical fitness:- https://www.digistore24.com/redir/418486/PeterMelad/ \n\nMore and more people are becoming aware of their physical health. This awareness has a positive effect on their mental health as well. The association between good mental wellbeing and physical wellbeing is now undeniable.\nIn order to stay healthy and fit, we need to keep our bodies in shape by working out regularly, eating right, drinking plenty of fluids and getting enough sleep. One important ingredient towards a healthy and fit life is having good mental wellbeing. \n\nThis book will be very useful to you if you want to maintain your physical fitness:- https://www.digistore24.com/redir/418486/PeterMelad/ \n\nHealth and fitness is an important topic for everyone, from individuals to businesses. Many people are now working towards their health goal with the help of professional personal trainers. But there is a shortage of personal trainers, so the demand for them continues to grow each year.\nHow can AI work together with humans in this field?\nFor starters, AI can recommend things to do that would be most beneficial for the person who needs it. By using this AI-powered knowledge base, they can sift through all the different opportunities and select what they think would be best based on certain parameters. They could also generate new workout routines based on those parameters and offer them to human trainers as a suggestion or help with scheduling classes. \n\nThis book will be very useful to you if you want to maintain your physical fitness:- https://www.digistore24.com/redir/418486/PeterMelad/ \n\nIn this section, we will explore how fitness has become a lifestyle in today's world.\nDue to the increased number of people living sedentary lifestyles, diseases related to obesity have become more prevalent.\nDue to this, the healthcare industry is one of the fastest-growing industries today and the need for health professionals has been increasing rapidly.\nThis is why there are many health and fitness apps on smartphones and wearable technology on the market that can help us live healthier lifestyles.\nThe companies who provide these services are seeing a lot of growth and adoption as people are relying on them for information about their health in a world where we are becoming more and more reliant on technology. \n\nThis book will be very useful to you if you want to maintain your physical fitness:- https://www.digistore24.com/redir/418486/PeterMelad/",
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