6 waste of time gym workouts

With tight work schedules, you should be revving it up while working out. Here are things to not waste time on at the gym

1. Focusing only on machines 
Working out on machines is not a bad thing. However, if you are putting all your time and focus on these equipment, you are wasting your time at the gym. A machine workout does not even give you half the impact of freestyle exercises. Experts say that equipment were originally designed to supplement the last portion of your workout when your muscles are so fired up that you simply don't have the strength to carry on further with free weight technique.

2. Indulging in static stretching 
A recent study published in The Journal of Strength and Conditioning Research, found that static stretching — stretching muscles while the body is at rest to gradually lengthen a muscle to the point of discomfort and holding that position for 30 seconds or more — before a workout actually decreases muscle strength by 5.5 per cent. The purpose of static stretching is to improve flexibility and cool your body down, and is therefore effective afterwards. To avoid injuries before a workout, you should be indulging in dynamic stretching — a techniques that closely mimic movements made during different exercises.

3. Doing excessive warm up 
You do not need to warm up each time you start a new set of exercise at the gym. For instance, if you are combining chest, shoulders and triceps on a single day, you may warm up with chest exercises, such as push ups, and skip lateral raises and triceps extensions. The latter are unnecessary as your shoulders get worked all along with chest exercises.

4. Spending a lot of time on cardio 
When you cannot afford to spend more than an hour at the gym, spending 45 minutes on cardiovascular exercises is a waste of time. Exercises such as cycling and running elevate your heart rate and burn calories. However, doing only cardiovascular workouts is not a balanced exercise routine, because they do not promote muscle strength and density. To have that you must indulge in equal amount of strength training. You can choose to alternate between an hour of cardio and strength training every alternate day during the week, or include two 30-minute sessions of cardio and strength training in an hour.

5. Sitting down 
It's a good idea to rest for a few minutes between sets. But you must make sure you do that while standing up and not sitting down and chatting. Sitting down immediately after a rigorous set will lower your heart rate in a hurry. Experts suggest that indulging in light activity between sets such as walking about, is a great way to improve recovery. However, passive recovery techniques such as sitting to cool the body down lead to regression rather than recovery.

6. Improper form 
Whether you're engaging in cardiovascular exercise or strength training, if your form is not proper, you're doing yourself more harm than good and ultimately wasting your time. It's a good idea to do a few low resistance practice reps before you indulge in heavy weights. While you do so, pay attention to your form so that you can get most from movement when lifting heavy weights for chest, biceps, back or legs.

Porn not an addiction, more of a pleasure giver

There is no such thing as porn addiction and those who say it actually ignore the positive benefits it holds, shows research. 

New study has found very little scientific data - if any at all - to support some of the purported negative side effects of porn 'addiction'. 

"There was no sign that use of pornography is connected to erectile dysfunction or that it causes any changes to the brains of users," explained David Ley, a clinical psychologist and executive director of  New Mexico Solutions - a large behavioural health programme. 

Despite the furore, the use of sexually explicit material explains very little of the variance in adolescents' behaviours, he added. 

Slapping such labels onto the habit of frequently viewing images of a sexual nature only describes it as a form of pathology. 

According to researchers, it can improve attitudes towards sexuality, increase the quality of life and variety of sexual behaviours and increase pleasure in long-term relationships. 

"It provides a legal outlet for illegal sexual behaviours or desires, and its consumption or availability has been associated with a decrease in sex offenses, especially child molestation," observed Ley. 

"We need better methods to help people who struggle with the high frequency use of visual sexual stimuli, without pathologising them or their use thereof," wrote Ley. 

"The 'porn addiction' concept seems to feed an industry with secondary gain from the acceptance of the idea," he noted in a study published in Springer's journal Current Sexual Health Reports.

10 first-time experiences for newlyweds

Transition to married life is filled with many milestone "firsts," which strengthen the relationship with a spouse.

The Huffington Post has compiled a list of things that happen for the first time after a marriage:

The first ever fight between a couple is a lot more different and is a lot more charged, the Huffington Post reported.

Secondly, getting together with friends after the wedding is a little strange as some of them may feel that their married-by-30-clock is ticking, or become bitter that the newlyweds have "the perfect life."

Another first that a newlywed has is their first major purchase together.

The in-laws' problem is another first for the newlyweds as a husband is used to his family's flaws: He's learned how to tune out Mom's criticisms, Dad's elitisms, his sister's jealousy. And he just wants his wife to let their comments roll off their back too.

The first time a couple is asked when they are having a baby also makes the list.

It is also a must-do for many newlyweds to host a dinner party.

Another first is when a husband is approached by the first "flirty girl."

Then comes the part when the couple establish their first tradition together while honouring established rituals that were passed down from both of your families.

The married holiday together is one more first.

And lastly, the time you get scared of losing your loving spouse.