Health & Fitness

OnFitness March/April 2020

OnFitness® magazine is for men and women who are passionate about achieving optimal health and fitness. Our editions are packed full of valuable information from authorities on fitness, health and nutrition.

United States
Publisher Consultant, Inc.
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6 Issues

in this issue

9 min.
turn your shoulders into boulders

It’s been said that shoulders make the man. If that is so then get ready to grind your deltoids to the wheel. Presented within is a program that will help you grow powerful, beautiful, boulder-like deltoids — and your ego to boot. If there’s one muscle group that demands attention, it’s your shoulders. You can’t hide them in a tee-shirt, under a hoodie, or even behind a jacket. Shoulders have always been a primal symbol of masculinity and virility usually reserved for men, although these days, they’re also on her wish list, because, you see, the bigger and wider your shoulders are, the smaller your waist appears. Your shoulders are made up of three deltoid muscles, they include the front anterior, side lateral, and back posterior. It’s these muscles that create the…

8 min.
our human body

Most people realize the health benefits of exercise, yet discussions of health and disease still seem to be dominated by age and genetics. In other words, whether or not you get sick or the speed at which you age is often seen as beyond individual control: a direct consequence of genetic inheritance. While genetics and the rolling by of time definitely play roles, there is far more to aging and disease than many think. Exercise is now understood to be a major factor in regulating whether we age quickly or slowly and if we suffer disease or not. We do have some choice in whether we age more slowly and remain functional and vibrant into old age. DNA, the chemical blueprint of life and the template on which genes express themselves, is…

9 min.
18 approaches to manage stress and fatigue

Many of us are stressed by even the small stuff — things that really shouldn’t bother us at all. But then many of us also feel stressed by problems that relate to our job, family and/or health. Certainly, there may be viable concerns, but will fretting over them help resolve anything? No. The stress response makes things worse. When we worry, cortisol levels spike — along with other adrenal hormones — which increases inflammatory responses. When our body pumps more cortisol and other adrenal hormones around, the body moves into a state of alert. This alert response decreases mucosal secretions, which reduces the ability to digest food and fight infections. It also stimulates the heart rate and decreases many neurotransmitters such as serotonin — important for maintaining equilibrium throughout our metabolism. Mental or…

6 min.
breathe and relax your way to fat loss

It may seem overly simplistic. But it’s often the simplest of things that can make the biggest difference. By understanding that deep, relaxed breathing stimulates the parasympathetic nervous system, which decreases blood pressure, slows the heartbeat and allows the digestive process to function properly, anyone can begin to get their life under control. Most of us understand that a healthy diet and exercise are vitally important to effective weight loss. However, it is possible that despite the best efforts in dieting and exercise, high levels of stress may be preventing weight loss. This may come as a surprise to find out that, in addition to all the other problems stress brings, it may also be preventing the bodily systems from working properly and not allowing the metabolism to burn fat. The two systems Two…

2 min.
more on cortisol, the stress hormone

Cortisol is an important hormone in your body, secreted by your adrenal glands and involved in proper glucose metabolism, regulation of blood pressure, insulin release for blood sugar maintenance, immune function, inflammatory response, and more. Normally, it’s present in your body at higher levels in the morning, and at its lowest at night. Although stress isn’t the only reason that cortisol is secreted into your bloodstream, it has been termed “the stress hormone” because it’s also secreted in higher levels during your body’s flight or fight response to stress, and is responsible for several stress related changes in your body. Small increases of cortisol have some positive effects such as a quick burst of energy for survival reasons, heightened memory functions, a burst of increased immunity, lower sensitivity to pain, and helps maintain…

5 min.
how to improve your brain health through nutrition

The man looked back at his newly-introduced acquaintance in embarrassment: “What was your name again?” This happens to most of us. Is it the beginning of dementia or Alzheimer’s disease? Perhaps not. Forgetting someone’s name after meeting them may simply be a matter of our attention being elsewhere. Or, it could be the beginning of an eventual struggle to remember even the closest of relatives. The point is, many of us are extremely concerned about our memory. Why? Because dementia and Alzheimer’s disease — which is a type of dementia — are striking more and more of us as we age. Nearly five point eight million Americans now have dementia, according to a U.S. Congress Office of Technology Assessment. Nearly two million cases are severe. According to an Alzheimer’s Association report, about five million…