Simple 15 Minute Exercise Routine

It’s no wonder that people don’t have time to exercise any more when a seventy hour working week is deemed acceptable. And, no wonder people are so wired and stressed that they can hardly sleep. However, it doesn’t take much to get the basic health benefits of physical activity. Just two fifteen minute workouts per day make up the recommended amount of exercise per week.

This simple workout is geared toward building strength. It will elevate your heart rate while building muscle at the same time.

To warm up, simply walk on the spot for two minutes. Walk rapidly and swing your arms so that your heart rate will start to increase.

Next, increase the level of difficulty by doing lunges. Lunges can be done by stepping forward or stepping backward, so feel free to choose one or alternate as you go.

Moving from lower body to upper body, it is now time for pushups. Depending on your upper body strength, you can do them with your knees on the ground or standard pushups. The important thing to remember is to do the highest level of difficulty you can, because this is a very brief workout.

Next, lie on your back and put your legs as straight up in the air as you can, creating a ninety degree angle. If you’ve never done leg lifts before, you may want to place your hands underneath your buttocks. This will help with balance and stability. Now lower your legs slowly, getting them as close to the ground as you can without touching it, then bring them back up and repeat.

When you are done with this portion of the workout, put your feet on the ground so that your knees are up.

Next is a standard crunch with a twist. With your hands behind your head, sit up slightly with your chin to the ceiling, just like you would in a normal crunch. Once you get to the top, stop and twist your body to the right, then twist back to straight and lay back down. Next, do the same thing but twist your body to the left. This exercise is good for a quick workout because it develops your central abdominal muscles as well as your lats.

Because this workout is geared toward strength, your other daily fifteen minute workout should involve cardio, such as walking, jogging or riding a bike. This quick work out will have you feeling great and resting well.

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benefits of glucosamine

Understanding the benefits of glucosamine for joint pain

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Glucosamine is an amino sugar often made from shellfish or prepared in the laboratory. There can be many benefits of glucosamine, which is available in two forms, glucosamine hydrochloride and glucosamine sulphate. Nutrabiotics uses the natural form of glucosamine, which is naturally sourced from shellfish.

Glucosamine is found naturally in your body and plays an important role in making glycosaminoglycans and glycoproteins, which are essential building blocks of many parts of your joints, including ligaments, tendons, cartilage and synovial fluid. Animal studies have found that taking glucosamine can delay the breakdown of cartilage as well as rebuild it.

The body’s natural glucosamine is used to make and repair joint cartilage, but taking a nutritional supplement that contains glucosamine can help repair the damaged cartilage by adding to the body’s supply of glucosamine. Taking a daily dose of glucosamine can also help to improve mobility and address the pain of arthritis.

The benefits of glucosamine for osteoarthritis

Glucosamine is an ingredient commonly used in supplements taken by people suffering osteoarthritis, the most common form of joint disease. In osteoarthritis, cartilage – the material that cushions joints – becomes stiff and loses elasticity. This makes the joint prone to damage and may lead to pain, swelling, loss of movement, and further deterioration. Glucosamine is thought to help slow or prevent the degeneration of joint cartilage, the underlying cause of osteoarthritis pain.

Studies suggest that glucosamine may have the following effects:

  • Reduce osteoarthritis-related pain, stiffness and swelling in the joints.
  • Improve function in people with knee and hip osteoarthritis
  • Provide continued relief or symptoms for up to 3 months after someone stops treatment.

Further benefits of glucosamine

A glucosamine supplement can also help to reduce cartilage breakdown and maintain collagen synthesis in athletes involved in various sports, including football and cycling, as well as high impact sports such as running. In a study where 106 athletes with an acute knee injury took either glucosamine or a placebo, those that took glucosamine saw a significant improvement in knee flexion and extension, compared to the other group.

Glucosamine works particularly well with chondroitin and when taken together can strengthen joints. This combination works particularly well for people that like high intensity workouts, which can be demanding and can put a lot of pressure over the bones and especially over the joints.

Whilst sports performance can’t always be guaranteed a pain-free experience, glucosamine taken on its own or with chondroitin may help to keep those joints strong and less painful for longer.

If you have diabetes, it is recommended to speak to a health professional before taking glucosamine, as it might increase your blood sugar level and mean that you need to adjust your treatment to make sure it carries on working.

As glucosamine is often made from shellfish, if you have an allergy, it is also recommended that you look for a non-shellfish alternative.

Nutrabiotics joint care product contains both glucosamine and chondroitin to help support joints from wear and tear of everyday life. Click here for more information about nutrabiotics joint support.