It is only natural, most people want to look their best, and exercising their stomach muscles is usually a huge part of most fitness programs. If so much time and energy is going to be focused on this muscle group, it is a good idea to know what the best stomach exercises are. There are many resources available for finding the best stomach exercises, and plenty of people to say what they consider the best, so how can a person decide for themselves which truly are the best exercises for working their stomach muscles?
First of all it is important to note that the best stomach exercises are those that a person is willing to do. No matter how effective the exercise is, if a person isn't going to do them consistently the exercise will not benefit that particular individual. It is also important to note that the best stomach exercises do not necessarily require equipment to perform them, although some machines and equipment may work quite well for some people.
When a person decides on a fitness program that includes stomach exercises, it is best to include stomach exercises that work the different parts of the stomach. If a person simply concentrates on one area of their stomach, there workout will not be as effective. The best stomach exercises, combine working the oblique, which are the side muscles, the lower abdominals, the mid section and also the upper section.
Some of the most popular stomach exercises are crunches. These are a very effective exercise and very convenient since they can be performed anywhere without any equipment. The next stomach exercise that is also very popular and goes along with the basic crunch is the side crunch, which works out the oblique.
Some people consider the best stomach exercises to be included in a Pilate's workout. The reason for this is because in Pilates, the whole focus is on the core of the body which is the abdominal, or stomach muscles. Every movement in a Pilate's workout will work the stomach muscles either directly or indirectly. These exercises can be found on the internet, either the exercise itself or video's that can be purchased.
Another good exercise that some fitness experts considers to be one of the best stomach exercises involves laying flat on your stomach, leg straight and then raising your body up using your arms as your hands are clasped together and keeping your body straight as if doing a pushup. Hold this position as long as you can stand. This is an excellent movement to strengthen the whole stomach.
Remember again though that just because one person may consider a specific exercise to be the best stomach exercise that does not necessarily mean it is the best for everyone. Each person's body is different and will respond differently to certain movements. Any one serious about working on the abdominal muscles will find it most helpful to try several different stomach exercises and then determine which one they can both feel and see results with. If one exercise is simply too hard to do correctly, or does not feel like it has done anything for the muscle group worked, that exercise is clearly not the best and the person should find what works best for them.
Showing posts with label Exercise. Show all posts
Showing posts with label Exercise. Show all posts
Friday, May 6, 2011
10 Things You Should Know About Stretching
Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training. There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises. Here are some of them.
1. To increase your flexibility and to avoid injuries, stretch before and after workout. Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility.
2. Hold your stretching position for more than 60 seconds to increase flexibility. While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body's flexibility.
3. Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly. This is more appropriately termed as bouncing while in a position. When stretching, hold that position for several seconds, and then slowly relax. You may do this exercise repeatedly this way. Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.
4. Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.
5. Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching. Stretching the neck muscles can be as simple as placing the palm of one's hand against the front of the head and pushing it. Then, do the same to the sides and the back of the head.
6. Stretch regularly to continually increase your range of movements and your level of flexibility and strength.
7. Workout considering only your capabilities and not of others. Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it. Increase your limits slowly. Listen to your body. There are days when your body may be too tired that you may have to consider reducing your range of motion.
8. Learn to rest. Rest in between sets and stations to make sure that the body has enough time to recover its energy. Also, it is advisable that you don't work the same muscle groups consecutively for two days. The muscles grow during the period when you rest and not when you are working out.
9. Do aerobic exercises to strengthen your heart. Aerobic exercises are those physical activities that much oxygen for fuel. This includes cardiovascular exercises such as skipping rope, running or swimming.
10. Music may help you when you want to train for longer periods or to increase your intensity. You can use mp3 players, CD players or lightweight am radio receivers for this. Just make sure that you brought your headset with you so you wouldn't disturb people who don't prefer music while exercising.
Apart from preventing injuries and increasing one's limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit.
1. To increase your flexibility and to avoid injuries, stretch before and after workout. Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility.
2. Hold your stretching position for more than 60 seconds to increase flexibility. While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body's flexibility.
3. Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly. This is more appropriately termed as bouncing while in a position. When stretching, hold that position for several seconds, and then slowly relax. You may do this exercise repeatedly this way. Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.
4. Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.
5. Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching. Stretching the neck muscles can be as simple as placing the palm of one's hand against the front of the head and pushing it. Then, do the same to the sides and the back of the head.
6. Stretch regularly to continually increase your range of movements and your level of flexibility and strength.
7. Workout considering only your capabilities and not of others. Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it. Increase your limits slowly. Listen to your body. There are days when your body may be too tired that you may have to consider reducing your range of motion.
8. Learn to rest. Rest in between sets and stations to make sure that the body has enough time to recover its energy. Also, it is advisable that you don't work the same muscle groups consecutively for two days. The muscles grow during the period when you rest and not when you are working out.
9. Do aerobic exercises to strengthen your heart. Aerobic exercises are those physical activities that much oxygen for fuel. This includes cardiovascular exercises such as skipping rope, running or swimming.
10. Music may help you when you want to train for longer periods or to increase your intensity. You can use mp3 players, CD players or lightweight am radio receivers for this. Just make sure that you brought your headset with you so you wouldn't disturb people who don't prefer music while exercising.
Apart from preventing injuries and increasing one's limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit.
Water And Exercise
Water And Exercise
The human body is made up of over 75% of water, and
as we all know, we cannot live without water. The
fact is, we can only survive for a total of 3 days
without water. Water has however, been replaced in
most diets by soft drinks and other sugar sweetened
refreshments. Keep in mind that water is a healthier
and necessary for leading yourself towards a better
health and longevity.
Your own personal need for water can vary greatly
due to exercise, weight, and temperature. Research
has proven that over 2/3 of adults don't get the
water they need on a daily basis. By drinking water
on a regular basis you can replenish your body and
keep it well hydrated and functioning as it should be.
A majority of us wait until we are thirsty before
we drink water. Keep in mind, this way isn't a
reliable gauge of the water needs for the body. By
the time you are thirsty you have already lost two
of more cups of the body's water supply. Therefore,
drinking water regularly is much better than simply
waiting until you are thirsty.
It is very important that you don't substitute
beverages with alcohol and caffeine for water. The
reason behind this is that those types of beverages
act as a diuretic and can cause you to lose more
weight through increased urination. You may think
and feel as if you are getting more water through
these beverages, although the fact is that you
are letting it go almost as fast as you consume it.
Anytime you exercise, you need more water. Due to
perspiration, your body will lose quite a bit of
water. For each pound lost due to exercise, you need
to drink 2 cups of water. Even when you lay down
to sleep, your body loses water. By drinking a
glass or more of water before you go to sleep, you
can wake up with your body functioning as it should
be.
It should become more obvious that when you are sick
you'll need more water than any other tine. When
you get a cold or the flu, your body can become
dehydrated quite quickly. You can help to prevent
this by drinking more water at times when you become
sick.
There are several mixed opinions as to whether
purified water will actually provide benefit. This
is a subject you should explore yourself as you
determine the best type of water for yourself.
Always make it a habit to drink water on a daily
basis. You should keep a bottle of water with you
at all times and drink it throughout the day. You
should also teach yourself to drink water instead
of other beverages that don't replenish the nutrients
your body needs.
The human body is made up of over 75% of water, and
as we all know, we cannot live without water. The
fact is, we can only survive for a total of 3 days
without water. Water has however, been replaced in
most diets by soft drinks and other sugar sweetened
refreshments. Keep in mind that water is a healthier
and necessary for leading yourself towards a better
health and longevity.
Your own personal need for water can vary greatly
due to exercise, weight, and temperature. Research
has proven that over 2/3 of adults don't get the
water they need on a daily basis. By drinking water
on a regular basis you can replenish your body and
keep it well hydrated and functioning as it should be.
A majority of us wait until we are thirsty before
we drink water. Keep in mind, this way isn't a
reliable gauge of the water needs for the body. By
the time you are thirsty you have already lost two
of more cups of the body's water supply. Therefore,
drinking water regularly is much better than simply
waiting until you are thirsty.
It is very important that you don't substitute
beverages with alcohol and caffeine for water. The
reason behind this is that those types of beverages
act as a diuretic and can cause you to lose more
weight through increased urination. You may think
and feel as if you are getting more water through
these beverages, although the fact is that you
are letting it go almost as fast as you consume it.
Anytime you exercise, you need more water. Due to
perspiration, your body will lose quite a bit of
water. For each pound lost due to exercise, you need
to drink 2 cups of water. Even when you lay down
to sleep, your body loses water. By drinking a
glass or more of water before you go to sleep, you
can wake up with your body functioning as it should
be.
It should become more obvious that when you are sick
you'll need more water than any other tine. When
you get a cold or the flu, your body can become
dehydrated quite quickly. You can help to prevent
this by drinking more water at times when you become
sick.
There are several mixed opinions as to whether
purified water will actually provide benefit. This
is a subject you should explore yourself as you
determine the best type of water for yourself.
Always make it a habit to drink water on a daily
basis. You should keep a bottle of water with you
at all times and drink it throughout the day. You
should also teach yourself to drink water instead
of other beverages that don't replenish the nutrients
your body needs.
Wednesday, April 27, 2011
For Better Muscular Gains, Use Intensity Cycling
Over the years, there have been countless numbers of people getting exercise with the use of weights and weight machines in an effort to increase strength and muscle size. They know that training with resistance is the only way to accomplish this goal.
All too often however, after a certain period of time, their progress seems to come to a halt. Suddenly they find that they can’t add any more weight to their exercises, even by 1 or 2 pounds without their repetitions going down.
Often when this plateau is reached, it is just assumed that they have reached their maximum ability in strength and from there on out they perpetually continue to do the same exercise routines using the same weights and the same amount of repetitions.
Well this plateau not only can be overcome, it can be shattered! The first step is to understand why this plateau occurs. When you exercise with resistance and progress by adding small amounts of weight each week to each exercise, at some point (usually between 3 to 6 weeks), you will reach a point of approaching overtraining.
At this point your muscles simply can not progress because they need a period of rest for full recovery. This is where intensity cycling comes in. Once that plateau is reached, you need to take one full week off and not exercise with weights at all. After your week off, reduce the weights used for each exercise, and keep the repetitions the same as you were using so you will not reach fatigue.
This workout should be done for around 2 weeks, then start progressing back to where you were when you hit your plateau. You should take about 1 to 2 weeks to get back to using the weights you were using for each exercise when you hit your plateau after the 2 weeks of light workouts.
If you take this 3 to 4 week cycle after your week off, the recovery time your muscles will have had will allow for you to progressively add more weight to each exercise than you were using before you hit your plateau.
Now keep in mind that this cycle will eventually come to another plateau, and you will once again have to take a week off, and then begin another 3 to 4 week recovery cycle. By using this method you can make good gains in your exercise routine that will really add up in the long run.
Now while this sounds like “periodization”, there is actually one difference with “intensity cycling”. Periodization is where you start with an exercise routine of light weights using high repetitions, then after 3 to 4 weeks you increase the weights used and reduce the amount of repetitions and even the rest periods between sets and the rest periods between exercise days. Essentially you continue to vary the weights, repetitions, routines, and rest periods every 3 to 4 weeks to prevent the muscles from adapting to one weight and repetition scheme.
With intensity cycling, whether you are on your all out cycle or your recovery cycle, you always stay with the same repetition schemes and also the same rest periods between sets and the same amount of rest days between exercise days. You also stay with the same type of routine throughout both cycles and the same routine for repeated cycles. Intensity cycling is excellent for muscle gains because if you exercise all out all the time, it will always end up in overtraining.
All too often however, after a certain period of time, their progress seems to come to a halt. Suddenly they find that they can’t add any more weight to their exercises, even by 1 or 2 pounds without their repetitions going down.
Often when this plateau is reached, it is just assumed that they have reached their maximum ability in strength and from there on out they perpetually continue to do the same exercise routines using the same weights and the same amount of repetitions.
Well this plateau not only can be overcome, it can be shattered! The first step is to understand why this plateau occurs. When you exercise with resistance and progress by adding small amounts of weight each week to each exercise, at some point (usually between 3 to 6 weeks), you will reach a point of approaching overtraining.
At this point your muscles simply can not progress because they need a period of rest for full recovery. This is where intensity cycling comes in. Once that plateau is reached, you need to take one full week off and not exercise with weights at all. After your week off, reduce the weights used for each exercise, and keep the repetitions the same as you were using so you will not reach fatigue.
This workout should be done for around 2 weeks, then start progressing back to where you were when you hit your plateau. You should take about 1 to 2 weeks to get back to using the weights you were using for each exercise when you hit your plateau after the 2 weeks of light workouts.
If you take this 3 to 4 week cycle after your week off, the recovery time your muscles will have had will allow for you to progressively add more weight to each exercise than you were using before you hit your plateau.
Now keep in mind that this cycle will eventually come to another plateau, and you will once again have to take a week off, and then begin another 3 to 4 week recovery cycle. By using this method you can make good gains in your exercise routine that will really add up in the long run.
Now while this sounds like “periodization”, there is actually one difference with “intensity cycling”. Periodization is where you start with an exercise routine of light weights using high repetitions, then after 3 to 4 weeks you increase the weights used and reduce the amount of repetitions and even the rest periods between sets and the rest periods between exercise days. Essentially you continue to vary the weights, repetitions, routines, and rest periods every 3 to 4 weeks to prevent the muscles from adapting to one weight and repetition scheme.
With intensity cycling, whether you are on your all out cycle or your recovery cycle, you always stay with the same repetition schemes and also the same rest periods between sets and the same amount of rest days between exercise days. You also stay with the same type of routine throughout both cycles and the same routine for repeated cycles. Intensity cycling is excellent for muscle gains because if you exercise all out all the time, it will always end up in overtraining.
Boost The Power of Your Optic Muscles
The eyes contain many small muscles, and there is no doubt that eye exercises can do little harm to your eyes, but can they actually be of benefit?
A New York ophthalmologist called Dr William Bates, developed a series of eye exercises to improve eyesight without resorting to lenses or surgery. Dr Bates felt that many eye problems had their root causes in stress, tension and laziness of the eye and he thought that because of these causes, the eyes could be treated without correction such as lenses, spectacles or even surgery. Dr Bates' methods were first devised at the beginning of the 20th century, but many people still practice them today.
Dr Bates' theory revolved around the notion that the muscles of the eye became fixed on a scene causing strain to the eyes. Dr Bates felt that the eyes could be re-trained to relax and improve the link between the optic nerves and the brain.
Dr Bates' theories have been largely ignored by the world of medicine. However, many people around the world have claimed remarkable improvements in short sight, long sight, astigmatism, squints and lazy eyes using these methods. Even young children are able to practice the exercises and people with normal vision may improve concentration, reading skills and co-ordination by following the routines suggested by Dr Bates.
In essence, you can expect to perform some simple exercises for about half an hour a day. These can involve some of the following:-
• 'Palming.'
To rest and relax your eyes, sit comfortably in front of a table, resting your elbows on a stack of cushions high enough to bring your palms easily to your eyes without stooping forward or looking up. Close your eyes and cover them with your cupped palms to exclude light, avoiding pressure on the sockets. Breathe slowly and evenly, relaxing and imagining deep blackness. Begin by doing this for 10 minutes, two or three times a day.
• 'Swinging.'
Relax and keep the eyes mobile. Stand up and focus on a distant point, swaying gently from side to side. Repeat 100 times daily, blinking as you sway. Blinking cleans and lubricates the eyes, which is especially important if you spend a lot of time in front of a computer.
• You may be asked to have a 'colour day.' Choose a colour and look out for it throughout the day. When you see it, be aware of the colour rather than the form. For example, if it's a red truck, experience the shade of red, not the truck.
Why not try some of these exercises yourself?
See Clearly Method
==================
The See Clearly Method is another popular series of exercises and training to help with vision correction. Similarly to the Bates' method, you are required to do 30 minutes of eye exercises a day to strengthen and enhance the flexibility of the eye's muscles. This would usually involve making the eye change it's focus from near to far for example. One simple way of doing this would be to hold a small object in your hand and slowly move it away from your face, ensuring that your eye follows the object and retains focus upon it.
One exercise which is know as "tromboning" has you hold a small object again, starting at arm's length. Then you need to breath in and move the object slowly closer to your face, until it touches your nose. You are then required to breath out, looking at the object as you again move it away from your face. Hence the notion of "Tromboning".
The See Clearly Method also employs a number of techniques which are aimed at accelerating progress or improvement. For example, there is a technique referred to as the "blur reading" technique, which asks you to turn a magazine upside-down at a distance where the words are not distinct. Then, you are supposed to choose one word and focus your attention around it, to see if you can identify any of the letters.
As with the Bates' Method, the eye exercises suggested in the See Clearly Method are certainly worthy of a go to see if they help you at all.
A New York ophthalmologist called Dr William Bates, developed a series of eye exercises to improve eyesight without resorting to lenses or surgery. Dr Bates felt that many eye problems had their root causes in stress, tension and laziness of the eye and he thought that because of these causes, the eyes could be treated without correction such as lenses, spectacles or even surgery. Dr Bates' methods were first devised at the beginning of the 20th century, but many people still practice them today.
Dr Bates' theory revolved around the notion that the muscles of the eye became fixed on a scene causing strain to the eyes. Dr Bates felt that the eyes could be re-trained to relax and improve the link between the optic nerves and the brain.
Dr Bates' theories have been largely ignored by the world of medicine. However, many people around the world have claimed remarkable improvements in short sight, long sight, astigmatism, squints and lazy eyes using these methods. Even young children are able to practice the exercises and people with normal vision may improve concentration, reading skills and co-ordination by following the routines suggested by Dr Bates.
In essence, you can expect to perform some simple exercises for about half an hour a day. These can involve some of the following:-
• 'Palming.'
To rest and relax your eyes, sit comfortably in front of a table, resting your elbows on a stack of cushions high enough to bring your palms easily to your eyes without stooping forward or looking up. Close your eyes and cover them with your cupped palms to exclude light, avoiding pressure on the sockets. Breathe slowly and evenly, relaxing and imagining deep blackness. Begin by doing this for 10 minutes, two or three times a day.
• 'Swinging.'
Relax and keep the eyes mobile. Stand up and focus on a distant point, swaying gently from side to side. Repeat 100 times daily, blinking as you sway. Blinking cleans and lubricates the eyes, which is especially important if you spend a lot of time in front of a computer.
• You may be asked to have a 'colour day.' Choose a colour and look out for it throughout the day. When you see it, be aware of the colour rather than the form. For example, if it's a red truck, experience the shade of red, not the truck.
Why not try some of these exercises yourself?
See Clearly Method
==================
The See Clearly Method is another popular series of exercises and training to help with vision correction. Similarly to the Bates' method, you are required to do 30 minutes of eye exercises a day to strengthen and enhance the flexibility of the eye's muscles. This would usually involve making the eye change it's focus from near to far for example. One simple way of doing this would be to hold a small object in your hand and slowly move it away from your face, ensuring that your eye follows the object and retains focus upon it.
One exercise which is know as "tromboning" has you hold a small object again, starting at arm's length. Then you need to breath in and move the object slowly closer to your face, until it touches your nose. You are then required to breath out, looking at the object as you again move it away from your face. Hence the notion of "Tromboning".
The See Clearly Method also employs a number of techniques which are aimed at accelerating progress or improvement. For example, there is a technique referred to as the "blur reading" technique, which asks you to turn a magazine upside-down at a distance where the words are not distinct. Then, you are supposed to choose one word and focus your attention around it, to see if you can identify any of the letters.
As with the Bates' Method, the eye exercises suggested in the See Clearly Method are certainly worthy of a go to see if they help you at all.
Fabulous Fitness Secrets for Busy Moms
The great thing about Moms is that we are magnificent at multi-tasking. Here are some great ways to stay fit while spending time with the kids. In this article we will provide plans that will ensure great exercise for Mom, great activity for the kids, and a wonderful opportunity for bonding.
One of the biggest challenges for Busy Moms is figuring out how to fit exercise into their daily regime. Children, Chores, and Commitments are the 3 C’s that are often hurdles on the way to health & fitness. Creativity, Compromise, and Control are the 3 C’s you need to get you back on track to feeling vibrant and fit.
There are going to be days when you just can’t seem to find time to get out of the house and go to the gym. These are the days in which your Creativity needs to kick in full force. What do kids like? Kids enjoy activities where they usually burn their energy and yours. What more can you ask for? You have your own personal trainers at home! So, the next time your children feel restless, open the back door and participate in an exhilarating game of freeze tag to get your cardio in for the day. This will be fun, fast, and you are sure to work up a sweat and burn a few calories.
You may enjoy jogging daily, but bringing it up to kids is sure to be met with moans and groans. Here’s a great way to Compromise. Tell your young children to load their bicycles and scooters into the back of the truck and take the whole crew up to the nearest track or trail. Your kids will have the chance to do something they enjoy, and you will get to exercise and still spend time with the family. Another trick that’s sure to win in your favor is to tell your adolescents that instead of doing their chores, they are welcome to join you for a game of tennis. Toddlers and babies usually love outdoor activities, so compromise with them by taking them for a ride in their stroller. Just make sure in any outdoor situation to pack on the sunscreen.
Remember, although it may often appear otherwise, you are in Control of your daily schedule. Swimming is an invigorating activity that will give you that extra burst of energy to start your day off right. Your local YMCA or health club has swimming classes available for adults and children. Dive right in!
One of the biggest challenges for Busy Moms is figuring out how to fit exercise into their daily regime. Children, Chores, and Commitments are the 3 C’s that are often hurdles on the way to health & fitness. Creativity, Compromise, and Control are the 3 C’s you need to get you back on track to feeling vibrant and fit.
There are going to be days when you just can’t seem to find time to get out of the house and go to the gym. These are the days in which your Creativity needs to kick in full force. What do kids like? Kids enjoy activities where they usually burn their energy and yours. What more can you ask for? You have your own personal trainers at home! So, the next time your children feel restless, open the back door and participate in an exhilarating game of freeze tag to get your cardio in for the day. This will be fun, fast, and you are sure to work up a sweat and burn a few calories.
You may enjoy jogging daily, but bringing it up to kids is sure to be met with moans and groans. Here’s a great way to Compromise. Tell your young children to load their bicycles and scooters into the back of the truck and take the whole crew up to the nearest track or trail. Your kids will have the chance to do something they enjoy, and you will get to exercise and still spend time with the family. Another trick that’s sure to win in your favor is to tell your adolescents that instead of doing their chores, they are welcome to join you for a game of tennis. Toddlers and babies usually love outdoor activities, so compromise with them by taking them for a ride in their stroller. Just make sure in any outdoor situation to pack on the sunscreen.
Remember, although it may often appear otherwise, you are in Control of your daily schedule. Swimming is an invigorating activity that will give you that extra burst of energy to start your day off right. Your local YMCA or health club has swimming classes available for adults and children. Dive right in!
Exercises To Keep Busy Moms Strong
We all know how difficult it is to stay in shape and find time to exercise - but most especially for women with babies or small kids. There’s the sleep-deprivation factor, no time and priority changes. So what are the fitness options for busy Moms?
The fact is, the more you can take of yourself and the better you feel, the stronger you will be physically and emotionally to take on the day with the “little ones” and all of life’s challenges.
Below are some quick, but effective, exercises - specifically designed for the busy Mom - for the back and shoulders to keep you strong and prevent future injuries that may occur with poor lifting biomechanics and poor posture. The heavy weight of not just the baby, but also all the fun gadgets you’re expected to lug around. It’s no surprise that our bodies need a little help to get through the day.
Rotator Cuff Strengthener
For this workout you will need a light theraband. The beauty about this piece of equipment is that it’s small enough to carry in your bag or your stroller. Now you have no excuses - you can do these exercises on the go, at the park or when you have a few moments to spare.
You can do this exercise either seated or standing; hold the elbows close to the waist with palms facing the sky holding the theraband. Pulling the hands away from each other externally rotating the shoulders
Reps:
3 sets of 10-15 reps
Muscle focus:
Rotator cuff muscles are the small muscles that stabilize the shoulder joint. If these get weak from over use you could end up with bicep tendonitis or other potential injuries. This is very common with Moms as everything is usually done with one hand while holding the “little one” in the other.
Tricep push-up extension
This is the one time in your life you are going to need arm strength, the biceps are going to get over worked from the motion of picking up the baby so it’s important to balance these out and keep the triceps strong as not to put unwanted strain on them.
Hands are directly under your shoulders and knees are on the ground in a modified push-up. The pelvis is slightly pressed forward creating work in the abdominals that stabilize the spine. Place the theraband under the right hand on the floor and extend opposite arm in a tricep extension. Whilst extending the working arm be careful to keep the wrist in line with the hand not to create any unwanted tension/strain.
Reps:
3 sets of 10-15 reps on each side
Muscle Focus:
• Drawing your shoulder blades down activating your upper back muscles, engaging abs at all times. Keeping your abs strong and being aware of contracting them is very important as they play an important role in stabilizing and protecting the back.
• Translating this in to functional activities such as picking the baby up out of the crib will really save your back.
Spine extension with pulses
Over time in pregnancy our posture completely changes due to the increased weight of the baby bringing our body forward and causing the spine to round forward with the shoulders. This causes the back muscles to become very stretched out and weak.
Seated up right with legs in front of body shoulder width apart, hands over your head. Hinge forward from the hips leading with the sternum, biceps are by your ears. Hold this position and slightly pulse the arms behind the body mobilizing the shoulders and working the upper back. Return back to an upright position to repeat the movement again.
Reps:
3 sets of 10 Pulses
Muscle Focus:
Upper back and hamstring flexibility. This exercise will strengthen the mid upper back and open up the tight thoracic area of the spine, correcting bad habits that the body formed through pregnancy.
Butterfly ab curls
Keeping you abs strong is essential for keeping your whole body strong and restoring poor posture left over from pregnancy.
Lying on the floor with heals of feet together and knees bent to the side in a frog like position. Arms are straight over you head, circle arms around and lift the head neck shoulders off the floor exhaling pulling in the abs hold for 5 seconds and return back to starting position.
Reps:
3 sets of 10 reps
Muscle Focus:
As you exhale and bring the head neck and shoulders off the floor think of pulling your abdominals in up and back to the spine. Moms, this is a time you can practice doing your kegal on the contraction working the pelvic floor.
The fact is, the more you can take of yourself and the better you feel, the stronger you will be physically and emotionally to take on the day with the “little ones” and all of life’s challenges.
Below are some quick, but effective, exercises - specifically designed for the busy Mom - for the back and shoulders to keep you strong and prevent future injuries that may occur with poor lifting biomechanics and poor posture. The heavy weight of not just the baby, but also all the fun gadgets you’re expected to lug around. It’s no surprise that our bodies need a little help to get through the day.
Rotator Cuff Strengthener
For this workout you will need a light theraband. The beauty about this piece of equipment is that it’s small enough to carry in your bag or your stroller. Now you have no excuses - you can do these exercises on the go, at the park or when you have a few moments to spare.
You can do this exercise either seated or standing; hold the elbows close to the waist with palms facing the sky holding the theraband. Pulling the hands away from each other externally rotating the shoulders
Reps:
3 sets of 10-15 reps
Muscle focus:
Rotator cuff muscles are the small muscles that stabilize the shoulder joint. If these get weak from over use you could end up with bicep tendonitis or other potential injuries. This is very common with Moms as everything is usually done with one hand while holding the “little one” in the other.
Tricep push-up extension
This is the one time in your life you are going to need arm strength, the biceps are going to get over worked from the motion of picking up the baby so it’s important to balance these out and keep the triceps strong as not to put unwanted strain on them.
Hands are directly under your shoulders and knees are on the ground in a modified push-up. The pelvis is slightly pressed forward creating work in the abdominals that stabilize the spine. Place the theraband under the right hand on the floor and extend opposite arm in a tricep extension. Whilst extending the working arm be careful to keep the wrist in line with the hand not to create any unwanted tension/strain.
Reps:
3 sets of 10-15 reps on each side
Muscle Focus:
• Drawing your shoulder blades down activating your upper back muscles, engaging abs at all times. Keeping your abs strong and being aware of contracting them is very important as they play an important role in stabilizing and protecting the back.
• Translating this in to functional activities such as picking the baby up out of the crib will really save your back.
Spine extension with pulses
Over time in pregnancy our posture completely changes due to the increased weight of the baby bringing our body forward and causing the spine to round forward with the shoulders. This causes the back muscles to become very stretched out and weak.
Seated up right with legs in front of body shoulder width apart, hands over your head. Hinge forward from the hips leading with the sternum, biceps are by your ears. Hold this position and slightly pulse the arms behind the body mobilizing the shoulders and working the upper back. Return back to an upright position to repeat the movement again.
Reps:
3 sets of 10 Pulses
Muscle Focus:
Upper back and hamstring flexibility. This exercise will strengthen the mid upper back and open up the tight thoracic area of the spine, correcting bad habits that the body formed through pregnancy.
Butterfly ab curls
Keeping you abs strong is essential for keeping your whole body strong and restoring poor posture left over from pregnancy.
Lying on the floor with heals of feet together and knees bent to the side in a frog like position. Arms are straight over you head, circle arms around and lift the head neck shoulders off the floor exhaling pulling in the abs hold for 5 seconds and return back to starting position.
Reps:
3 sets of 10 reps
Muscle Focus:
As you exhale and bring the head neck and shoulders off the floor think of pulling your abdominals in up and back to the spine. Moms, this is a time you can practice doing your kegal on the contraction working the pelvic floor.
Exercise Your Back Pain Away
According to the American Academy of Orthopedic Surgeons, 80 percent of Americans will experience back pain at some time in their life.
The traditional treatment for low back pain is increasing core strength to increase flexibility on tight muscles, provide better stabilization of the spine and exercises to correct the muscle imbalances. The muscles surrounding the spine provide stability and support of the spinal column. All the muscles between the hips and shoulders are included. These muscles are referred to as the core muscles. Back pain can be caused by muscle imbalances of any of these muscles. If the back of the thighs are weaker than the front of the thighs, there will be uneven pull on the front of the spinal column. This muscle imbalance can be caused from long periods of standing or sitting, improper strength training or running, this lordotic curve or sway back of the vertebral column can be painful.
There are more effective ways to integrate core strength training exercises into every exercise you perform, than by doing traditional crunches. One way is to use effective breathing. The following "Pilates" style breathing technique can be added to any strength training exercise. While performing a leg press, inhale during the bending part and exhale during the press. This deep breathing technique needs to be incorporated with the resistance or force of the exercise. You will utilize the diaphragm muscles which help to provide spinal support and lengthen the spine, by breathing from your diaphragm instead of shallow upper chest breathing.
The tummy tuck and bridge lift and can help reduce back pain and strengthen the core muscles. The tummy tuck is simply a pelvic tilt drawing the abdominals away from the floor. Simply lie face down and squeeze the glutes to lengthen the spine. Reach the tailbone down towards the heels instead of pressing into the thighs. Perform 10-12 repetitions of each exercise alternating them until you have completed 2-3 sets. For the bridge, simply place the feet on a bench or on the floor and scoop the pelvis upward; the rib cage should stay low to reduce the spine muscles irritation. This will relieve stress on the back and focus the muscle contraction into the hamstrings and glutes.
The lumbar side stretch, hip flexor stretch, and calf stretches can help to alleviate pull on the spine.
For the hip flexor stretch, bring one foot forward in a bent knee, 90 degree angle (knee to hip and knee to ankle) while the other leg is on the floor behind with foot pointing toward the ceiling. This stretch helps to open the muscles in the back on the sides of the spine near the hips. Squeeze the glutes to deepen the stretch with each exhaled breath. You should feel a stretch on the back leg, in the front of the thigh and the hamstrings on the front leg.
For the lumbar side stretch bring the legs wide with knees bent while sitting or standing. Bring one hand down towards the foot inside the thighs and the other behind the head.
The last stretch opens up the Achilles tendon; the most distant pull on the spine of the body. Place an object under your foot and lean your body weight forward. Keep a fluid breath while holding all stretches for 10-30 seconds .You should feel a stretch behind the knee and shin.
By exercising core muscles you will be able to continue working out without sacrificing your back. Check with your doctor before starting ANY exercise program!
The traditional treatment for low back pain is increasing core strength to increase flexibility on tight muscles, provide better stabilization of the spine and exercises to correct the muscle imbalances. The muscles surrounding the spine provide stability and support of the spinal column. All the muscles between the hips and shoulders are included. These muscles are referred to as the core muscles. Back pain can be caused by muscle imbalances of any of these muscles. If the back of the thighs are weaker than the front of the thighs, there will be uneven pull on the front of the spinal column. This muscle imbalance can be caused from long periods of standing or sitting, improper strength training or running, this lordotic curve or sway back of the vertebral column can be painful.
There are more effective ways to integrate core strength training exercises into every exercise you perform, than by doing traditional crunches. One way is to use effective breathing. The following "Pilates" style breathing technique can be added to any strength training exercise. While performing a leg press, inhale during the bending part and exhale during the press. This deep breathing technique needs to be incorporated with the resistance or force of the exercise. You will utilize the diaphragm muscles which help to provide spinal support and lengthen the spine, by breathing from your diaphragm instead of shallow upper chest breathing.
The tummy tuck and bridge lift and can help reduce back pain and strengthen the core muscles. The tummy tuck is simply a pelvic tilt drawing the abdominals away from the floor. Simply lie face down and squeeze the glutes to lengthen the spine. Reach the tailbone down towards the heels instead of pressing into the thighs. Perform 10-12 repetitions of each exercise alternating them until you have completed 2-3 sets. For the bridge, simply place the feet on a bench or on the floor and scoop the pelvis upward; the rib cage should stay low to reduce the spine muscles irritation. This will relieve stress on the back and focus the muscle contraction into the hamstrings and glutes.
The lumbar side stretch, hip flexor stretch, and calf stretches can help to alleviate pull on the spine.
For the hip flexor stretch, bring one foot forward in a bent knee, 90 degree angle (knee to hip and knee to ankle) while the other leg is on the floor behind with foot pointing toward the ceiling. This stretch helps to open the muscles in the back on the sides of the spine near the hips. Squeeze the glutes to deepen the stretch with each exhaled breath. You should feel a stretch on the back leg, in the front of the thigh and the hamstrings on the front leg.
For the lumbar side stretch bring the legs wide with knees bent while sitting or standing. Bring one hand down towards the foot inside the thighs and the other behind the head.
The last stretch opens up the Achilles tendon; the most distant pull on the spine of the body. Place an object under your foot and lean your body weight forward. Keep a fluid breath while holding all stretches for 10-30 seconds .You should feel a stretch behind the knee and shin.
By exercising core muscles you will be able to continue working out without sacrificing your back. Check with your doctor before starting ANY exercise program!
25 Ways Get 10 Mins Of Fitness Exercise
AMAZING Ways Get 10 Mins Of Fitness Exercise-(Part 1)
Experts recommend working out 45 minutes to an hour a day (30 minutes for beginners) for weight loss and fitness. But if you're like most women, you don't always have a block of 30 to 60 minutes a day to devote exclusively to doing your workouts.
You can still exercise--you just need to sneak in the equivalent in resourceful ways. "The idea is to keep moving," says fitness expert Ann Grandjean, EdD. "Get a cordless phone or put a long cord on your regular phone, and walk when you talk. Find whatever works for you and just move. Park half a mile from the mall and walk. Take the stairs instead of the elevator. Those little, itty-bitty things add up."
Every Stolen Moment Adds Up
Lest you think that short bursts of activity have a negligible effect on your fitness program, think again. One study found that women who split their exercise into 10-minute increments were more likely to exercise consistently, and lost more weight after 5 months, than women who exercised for 20 to 40 minutes at a time.
In a landmark study conducted at the University of Virginia, exercise physiologist Glenn Gaesser, PhD, asked men and women to complete 15 10-minute exercise routines a week. After just 21 days, the volunteers' aerobic fitness was equal to that of people 10 to 15 years younger. Their strength, muscular endurance, and flexibility were equal to those of people up to 20 years their junior.
In yet another study, researchers at the Johns Hopkins School of Medicine in Baltimore found that for improving health and fitness in inactive adults, many short bursts of activity are as effective as longer, structured workouts. "It would be useful for people to get out of the all-or-nothing mind-set that unless they exercise for 30 minutes, they're wasting their time," says Gaesser.
Breaking exercise into small chunks on your overscheduled days can also keep your confidence up, says Harold Taylor, time management expert and owner of Harold Taylor Time Consultants in Toronto, who has written extensively on the subject. "Skipping exercise altogether is 'de-motivational'--you feel depressed and guilty," Taylor says. "If you skip it, you tend to figure, 'What's the use? I can't keep up with it anyway.' Yet as long as you make some effort each day, that motivates you onward. Success breeds success."
Keep in mind, though, that short bursts of exercise are meant to supplement, not replace, your regular fitness routine. Here's a roundup of practical ways to work exercise into your day even when you "don't have time to exercise." (You don't have to do them all in 1 day; select what works for you.)
AMAZING Ways Get 10 Mins Of Fitness Exercise-(PART 2)
Around the House
1. When you go outside to pick up your morning newspaper, take a brisk 5-minute walk up the street in one direction and back in the other.
2. If you're housebound caring for a sick child or grandchild, hop on an exercise bike or treadmill while your ailing loved one naps.
3. Try 5 to 10 minutes of jumping jacks. (A 150-pound woman can burn 90 calories in one 10-minute session.)
4. Cooking dinner? Do standing push-ups while you wait for a pot to boil. Stand about an arm's length from the kitchen counter, and push your arms against the counter. Push in and out to work your arms and shoulders.
5. After dinner, go outside and play tag or shoot baskets with your kids and their friends.
6. Just before bed or while you're giving yourself a facial at night, do a few repetitions of some dumbbell exercises, suggests exercise instructor Sheila Cluff, owner and founder of The Oaks at Ojai and The Palms, in Palm Springs, CA, who keeps a set of free weights on a shelf in front of her bathroom sink.
While Waiting
7. Walk around the block several times while you wait for your child to take a music lesson. As your fitness level improves, add 1-minute bursts of jogging to your walks.
8. Walk around medical buildings if you have a long wait for a doctor's appointment. "I always ask the receptionist to give me an idea of how long I have left to wait," Cluff says. "Most are usually very willing to tell you."
9. While your son or daughter plays a soccer game, walk around the field.
10. Turn a trip to a park with your child into a mini-workout for you. Throw a ball back and forth and run for fly balls.
Wednesday, April 20, 2011
Show Off Your Six Pack Abs. Build Abdominal Muscles Fast
Why you do not have "killer abs" or that "6 pack" Abdominal Muscles?
Ask any woman what is the most attractive part of a male body and most of the time, they will tell you it's the six pack abs meaning that your abdominal muscles showing up with beautiful definition. The abs is considered by many as a sexy muscle and is a symbol of a fit and healthy man. Women are instinctively drawn towards a man brimming with health and fitness because it is a primitive indication that the man is strong enough to protect her and her brood. A rippling six pack abs is one such indication. So is it any wonder that in every gym, you will see men of all ages doing crunches, leg raisers and sit ups religiously in the hope of obtaining the much coveted killer abs? Unfortunately, most men will never get to see their abdominal muscle in its glorious splendor. Why? The following fitness tip will show you why.
You may not like what I am going to give to you straight in the face here. But I will give it to you anyway. So here it goes. Listen up carefully. You may do a zillion crunches a day, then another another million leg raisers , but as long as there is a layer of fat covering your tummy, you will never see your abs because it is covered by the blubber of fat. In fact, your waistline will become bigger because you are adding muscles underneath the fats! So instead of having a slim waistline and showing off your abs, you will have a bigger waistline and thicker love handles. Now get this straight. There is no such thing as spot reduction! Once the fats are off, your abs will show. That I promise you. It is just that simple to display your abs. Lose fats! That's all.
Late night TV commercials or magazines has been telling you that you can have well defined abs by using this gadget or that electronic gizmo. Do you really believe that it is that simple? If it is so, then everyone will have that six pack abs in no time, won't they? Then why isn't that so? Because it doesn't work that way.
To lose fat effectively and permanently for your abdominal muscles to show, you must include a mildly deficit calorie restriction diet, frequent cardio workouts and strength training with weights to build muscle so as to raise your metabolism in order to lose weight and burn fat naturally. Your weight loss goals will not be achieved effectively or permanently when any one of the three elements is done wrongly or not even incorporated in your slimming program. I repeat the three elements again :-
a) A mildly caloric deficit diet - A mildly caloric deficit diet to help you lose weight.
b) Frequent cardio workouts - Frequent cardio workout to exercise your heart and lungs and burn fat at the same time.
c) Weight Lifting to build muscles - Build muscles to burn fat permanently as muscles use up more calories from your food for energy. Lifting weights will also give you a well toned body and help your abs to show.
Forget about any fad diets or popping slimming pills . These may work initially but in the long run, they are bound to fail.
♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥
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WORLD'S BEST DREAMY PHOTOS
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VINTAGE DESI
MYSTERY OF LIFE
FOR UR COMPUTER
VIRGINE DESI
ART OF LIFE
FASHION OF LIFE
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Ask any woman what is the most attractive part of a male body and most of the time, they will tell you it's the six pack abs meaning that your abdominal muscles showing up with beautiful definition. The abs is considered by many as a sexy muscle and is a symbol of a fit and healthy man. Women are instinctively drawn towards a man brimming with health and fitness because it is a primitive indication that the man is strong enough to protect her and her brood. A rippling six pack abs is one such indication. So is it any wonder that in every gym, you will see men of all ages doing crunches, leg raisers and sit ups religiously in the hope of obtaining the much coveted killer abs? Unfortunately, most men will never get to see their abdominal muscle in its glorious splendor. Why? The following fitness tip will show you why.
You may not like what I am going to give to you straight in the face here. But I will give it to you anyway. So here it goes. Listen up carefully. You may do a zillion crunches a day, then another another million leg raisers , but as long as there is a layer of fat covering your tummy, you will never see your abs because it is covered by the blubber of fat. In fact, your waistline will become bigger because you are adding muscles underneath the fats! So instead of having a slim waistline and showing off your abs, you will have a bigger waistline and thicker love handles. Now get this straight. There is no such thing as spot reduction! Once the fats are off, your abs will show. That I promise you. It is just that simple to display your abs. Lose fats! That's all.
Late night TV commercials or magazines has been telling you that you can have well defined abs by using this gadget or that electronic gizmo. Do you really believe that it is that simple? If it is so, then everyone will have that six pack abs in no time, won't they? Then why isn't that so? Because it doesn't work that way.
To lose fat effectively and permanently for your abdominal muscles to show, you must include a mildly deficit calorie restriction diet, frequent cardio workouts and strength training with weights to build muscle so as to raise your metabolism in order to lose weight and burn fat naturally. Your weight loss goals will not be achieved effectively or permanently when any one of the three elements is done wrongly or not even incorporated in your slimming program. I repeat the three elements again :-
a) A mildly caloric deficit diet - A mildly caloric deficit diet to help you lose weight.
b) Frequent cardio workouts - Frequent cardio workout to exercise your heart and lungs and burn fat at the same time.
c) Weight Lifting to build muscles - Build muscles to burn fat permanently as muscles use up more calories from your food for energy. Lifting weights will also give you a well toned body and help your abs to show.
Forget about any fad diets or popping slimming pills . These may work initially but in the long run, they are bound to fail.
COOL PHOTOS BANK
WORLD'S BEST DREAMY PHOTOS
NATURE OF GOD
WORLD'S BEST WILDLIFE PHOTOS
Amazing Filter
VINTAGE DESI
MYSTERY OF LIFE
FOR UR COMPUTER
VIRGINE DESI
ART OF LIFE
FASHION OF LIFE
DREAMY HEALTH
FEATURE TECHNOLOGY
PHOTOS WAR
SECRET OF EARN MONEY ONLINE
♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥
Keep Fit For Life At Any Age
Scientists now know that it’s usually more dangerous to not stay active, no matter how old you are. And you don’t need to buy special clothes or belong to a gym to become more physical.
Most people don’t get enough physical activity. Here are some reasons why they should:
* Lack of physical activity and not eating the right foods, taken together, are the second greatest inherent cause of death in the United States. (Smoking is the number one cause.)
* Physical exercise can help people feel right and enjoy life more.
* Regular exercise can halt or put off some diseases like cancer, heart disease, or diabetes. It can also perk up your mood can be a direct result along with helping depression.
* Being active can help people stay independent and able to keep doing things like getting around or dressing themselves as they get older.
There are four types of physical activies you need to do to have the right assortment of physical activities.
1. Get at least 30 minutes of activity that makes you breathe harder on most or all days of the week. That’s called “endurance activity,” because it builds your energy or “staying power.” You don’t have to be active for 30 minutes all at once. Ten minutes of endurance activity at a time is fine. Just make sure those 10-minute sessions add up to a total of 30 minutes most days.
How hard do you need to exercise? The right level of effort is described this way: If you can talk while exercising without any trouble at all, you’re not working hard enough. If you can’t talk at all, it’s way too hard.
2. Keep using your muscles. When muscles aren’t used, they waste away at any age. How important is it to have “enough” muscle? Very! Muscles step-up your metabolism, allowing you to burn off more calories during the day when your body is at rest. Using your muscles may also make your bones stronger, too.
3. Do things to help your balance. Every now and then walk heel-to-toe. When you walk this way, the toes of the foot in back should almost touch the heel of the foot in front.
4. Stretch. Stretching can help keep you flexible and will be able to move more freely. Stretch when your muscles have warmed up. Never stretch so far that it hurts.
So, make physical activity a part of your everyday life. Find things you enjoy. Go for brisk walks. Ride a bike. Dance. Work around the house and in the yard, take care of your garden, climb the stairs, or rake your leaves. Regular day to day chores around the hous can keep you moving and active.
♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥
COOL PHOTOS BANK
WORLD'S BEST DREAMY PHOTOS
NATURE OF GOD
WORLD'S BEST WILDLIFE PHOTOS
Amazing Filter
VINTAGE DESI
MYSTERY OF LIFE
FOR UR COMPUTER
VIRGINE DESI
ART OF LIFE
FASHION OF LIFE
DREAMY HEALTH
FEATURE TECHNOLOGY
PHOTOS WAR
SECRET OF EARN MONEY ONLINE
♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥
Most people don’t get enough physical activity. Here are some reasons why they should:
* Lack of physical activity and not eating the right foods, taken together, are the second greatest inherent cause of death in the United States. (Smoking is the number one cause.)
* Physical exercise can help people feel right and enjoy life more.
* Regular exercise can halt or put off some diseases like cancer, heart disease, or diabetes. It can also perk up your mood can be a direct result along with helping depression.
* Being active can help people stay independent and able to keep doing things like getting around or dressing themselves as they get older.
There are four types of physical activies you need to do to have the right assortment of physical activities.
1. Get at least 30 minutes of activity that makes you breathe harder on most or all days of the week. That’s called “endurance activity,” because it builds your energy or “staying power.” You don’t have to be active for 30 minutes all at once. Ten minutes of endurance activity at a time is fine. Just make sure those 10-minute sessions add up to a total of 30 minutes most days.
How hard do you need to exercise? The right level of effort is described this way: If you can talk while exercising without any trouble at all, you’re not working hard enough. If you can’t talk at all, it’s way too hard.
2. Keep using your muscles. When muscles aren’t used, they waste away at any age. How important is it to have “enough” muscle? Very! Muscles step-up your metabolism, allowing you to burn off more calories during the day when your body is at rest. Using your muscles may also make your bones stronger, too.
3. Do things to help your balance. Every now and then walk heel-to-toe. When you walk this way, the toes of the foot in back should almost touch the heel of the foot in front.
4. Stretch. Stretching can help keep you flexible and will be able to move more freely. Stretch when your muscles have warmed up. Never stretch so far that it hurts.
So, make physical activity a part of your everyday life. Find things you enjoy. Go for brisk walks. Ride a bike. Dance. Work around the house and in the yard, take care of your garden, climb the stairs, or rake your leaves. Regular day to day chores around the hous can keep you moving and active.
COOL PHOTOS BANK
WORLD'S BEST DREAMY PHOTOS
NATURE OF GOD
WORLD'S BEST WILDLIFE PHOTOS
Amazing Filter
VINTAGE DESI
MYSTERY OF LIFE
FOR UR COMPUTER
VIRGINE DESI
ART OF LIFE
FASHION OF LIFE
DREAMY HEALTH
FEATURE TECHNOLOGY
PHOTOS WAR
SECRET OF EARN MONEY ONLINE
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Getting Your Family Into Fitness
Getting and staying in shape is important for you - but your workouts may be more important for your family. The reason: your family is inexorably drawn to follow your fitness example - for good or bad. How you manage your personal fitness and nutrition has a ripple effect that spreads across your entire family.
Your “personal ripple effect” may be one of the most powerful forces shaping your family's mental and physical future. Consider the following:
We are products of our environment. We gravitate toward what we are repeatedly exposed to. It's a simple matter of repetition. The more we see, hear, use, or eat something the more it becomes ingrained in our psyche. In fact, social scientists believe environmental repetition may have an effect on gene expression and can literally change your biochemistry.
The power of suggestion is strong. The power of repeated suggestion is practically unstoppable. So if you’re making poor fitness and nutrition choices at any age, it’s likely your family will be making the same choices shortly.
“When Junior sees Dad parked in front of the tube and digging into a bag of chips, it's hard to resist the same lifestyle. And chunky Mom, plus chunky Dad, often equals chunky kids”.
The evidence is compelling. Your example, your behavior, your habits are being absorbed by your family at warp speed. The secret is making it a blessing instead of a curse.
It’s never too early or too late to start. In the research center,
my staff and I see the impact that consistently exposing people to a healthy lifestyle has on individuals. As people mature, they embrace exercise as a natural, fun part of their lives.
You have the power to influence the health and fitness of every person in your family (your children, your spouse, your siblings, your parents --- and even your friends). The fitness habits you help them build will keep serving them in every area of their life. I can think of no better gift to give people than the gift of health.
But here's the secret...
You absolutely must lead by example. Never "tell" a person what they should do, just keep living a healthy life in a tight lean body, and people will instinctively gravitate to you and learn from your examples.
The process for some "hard-headed" folks might be a bit slower, but they'll come along once they see how much more fun you're having in your new body than they could ever hope to have unless they pick up the pace and learn from your example.
So how do you do it? It’s a day-to-day process and a series of
repeated small steps that add up to awesome health habits. Every time you choose the vegetables over the chips, a walk over a drive, and an active game over T.V., you’ve just made another donation to yourself and to your families lifetime health and fitness fund.
It’s your personal ripple effect in action…
♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥
COOL PHOTOS BANK
WORLD'S BEST DREAMY PHOTOS
NATURE OF GOD
WORLD'S BEST WILDLIFE PHOTOS
Amazing Filter
VINTAGE DESI
MYSTERY OF LIFE
FOR UR COMPUTER
VIRGINE DESI
ART OF LIFE
FASHION OF LIFE
DREAMY HEALTH
FEATURE TECHNOLOGY
PHOTOS WAR
SECRET OF EARN MONEY ONLINE
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Your “personal ripple effect” may be one of the most powerful forces shaping your family's mental and physical future. Consider the following:
We are products of our environment. We gravitate toward what we are repeatedly exposed to. It's a simple matter of repetition. The more we see, hear, use, or eat something the more it becomes ingrained in our psyche. In fact, social scientists believe environmental repetition may have an effect on gene expression and can literally change your biochemistry.
The power of suggestion is strong. The power of repeated suggestion is practically unstoppable. So if you’re making poor fitness and nutrition choices at any age, it’s likely your family will be making the same choices shortly.
“When Junior sees Dad parked in front of the tube and digging into a bag of chips, it's hard to resist the same lifestyle. And chunky Mom, plus chunky Dad, often equals chunky kids”.
The evidence is compelling. Your example, your behavior, your habits are being absorbed by your family at warp speed. The secret is making it a blessing instead of a curse.
It’s never too early or too late to start. In the research center,
my staff and I see the impact that consistently exposing people to a healthy lifestyle has on individuals. As people mature, they embrace exercise as a natural, fun part of their lives.
You have the power to influence the health and fitness of every person in your family (your children, your spouse, your siblings, your parents --- and even your friends). The fitness habits you help them build will keep serving them in every area of their life. I can think of no better gift to give people than the gift of health.
But here's the secret...
You absolutely must lead by example. Never "tell" a person what they should do, just keep living a healthy life in a tight lean body, and people will instinctively gravitate to you and learn from your examples.
The process for some "hard-headed" folks might be a bit slower, but they'll come along once they see how much more fun you're having in your new body than they could ever hope to have unless they pick up the pace and learn from your example.
So how do you do it? It’s a day-to-day process and a series of
repeated small steps that add up to awesome health habits. Every time you choose the vegetables over the chips, a walk over a drive, and an active game over T.V., you’ve just made another donation to yourself and to your families lifetime health and fitness fund.
It’s your personal ripple effect in action…
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Can a 30 Minute Workout Really Work?
If you talk to almost anyone who goes to the gym to workout and ask them how long a good workout usually takes, they will often answer with; “it takes a good hour to get in a good workout”, or even; “if I don’t spend 1 ½ to 2 hours in the gym, I just don’t get enough from my workout”.
Based on these kinds of typical responses, you can imagine how surprised many of these same people appear to be when I tell them that I only workout for 30 minutes a day, yet still get the kind of results that they do! Many of them will say, no way you only workout for 30 minutes a day! How can you ever get results doing that?
The plain fact is there are a lot of people who have such busy schedules that finding more than 30 minutes to dedicate to a workout is just impossible. It’s not that they don’t want to do it; there just aren’t enough hours in the day to be in the gym for 1 to 2 hours at a time.
If there was a way to get an effective workout in 30 minutes however, then perhaps they could spend half of their lunch hour in the gym, and the other half eating their lunch. That would be perfect, wouldn’t it? But is it really possible to do a workout in 30 minutes that will bring real results? The answer is a definite yes, but you will need a few simple strategies to make it happen.
Here are some tips on how to make your workouts really work in only 30 minutes a day.
To start with, make sure you have a plan for each day. Write down all of the exercises you will be doing for that day and write down all of the weights you will be using for each exercise. Write down how many sets you will be doing for each exercise and how many repetitions you will be doing during each set.
Do split body part routines. For example, on Monday and Thursday, do legs, arms and abs. On Tuesday and Friday, do chest, back and shoulders. This way you only have half of your body parts to work on each day cutting down significantly on time spent in the gym.
Upon arriving at the gym, set up as many things as you can in advance so that when you get started, you can keep moving from one exercise to the other without wasting time getting the next piece of equipment set up. This way, you can go strait through each exercise without stopping, take 1-2 minutes rest, and then simply repeat until you finish all of your sets.
Avoid socializing. While being friendly is ok, don’t let yourself get distracted by having a conversation with others in the gym. Remember, you only have so much time and 5 minutes spent talking rather than exercising is 5 minutes wasted. Explain to people wishing to talk to you that you are on limited time and you just can’t stop what you are doing at the moment or better yet, put on a pair of headphones before you begin your workout; they’ll get the clue.
Always do your weight training and cardio training separately. On days you are not doing weight training, you can spend 30 minutes on the treadmill or on the stair climber. This way you are still only working out for 30 minutes. Combining the two only means you will have to spend more time in the gym and time spent in the gym is what you are trying to cut down on.
In summary, just remember to write out a plan for each day, split those body parts on different days, keep moving during your routine, don’t socialize, and don’t do weights and cardio on the same day and you will see excellent results in only 30 minutes a day.
♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥
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Based on these kinds of typical responses, you can imagine how surprised many of these same people appear to be when I tell them that I only workout for 30 minutes a day, yet still get the kind of results that they do! Many of them will say, no way you only workout for 30 minutes a day! How can you ever get results doing that?
The plain fact is there are a lot of people who have such busy schedules that finding more than 30 minutes to dedicate to a workout is just impossible. It’s not that they don’t want to do it; there just aren’t enough hours in the day to be in the gym for 1 to 2 hours at a time.
If there was a way to get an effective workout in 30 minutes however, then perhaps they could spend half of their lunch hour in the gym, and the other half eating their lunch. That would be perfect, wouldn’t it? But is it really possible to do a workout in 30 minutes that will bring real results? The answer is a definite yes, but you will need a few simple strategies to make it happen.
Here are some tips on how to make your workouts really work in only 30 minutes a day.
To start with, make sure you have a plan for each day. Write down all of the exercises you will be doing for that day and write down all of the weights you will be using for each exercise. Write down how many sets you will be doing for each exercise and how many repetitions you will be doing during each set.
Do split body part routines. For example, on Monday and Thursday, do legs, arms and abs. On Tuesday and Friday, do chest, back and shoulders. This way you only have half of your body parts to work on each day cutting down significantly on time spent in the gym.
Upon arriving at the gym, set up as many things as you can in advance so that when you get started, you can keep moving from one exercise to the other without wasting time getting the next piece of equipment set up. This way, you can go strait through each exercise without stopping, take 1-2 minutes rest, and then simply repeat until you finish all of your sets.
Avoid socializing. While being friendly is ok, don’t let yourself get distracted by having a conversation with others in the gym. Remember, you only have so much time and 5 minutes spent talking rather than exercising is 5 minutes wasted. Explain to people wishing to talk to you that you are on limited time and you just can’t stop what you are doing at the moment or better yet, put on a pair of headphones before you begin your workout; they’ll get the clue.
Always do your weight training and cardio training separately. On days you are not doing weight training, you can spend 30 minutes on the treadmill or on the stair climber. This way you are still only working out for 30 minutes. Combining the two only means you will have to spend more time in the gym and time spent in the gym is what you are trying to cut down on.
In summary, just remember to write out a plan for each day, split those body parts on different days, keep moving during your routine, don’t socialize, and don’t do weights and cardio on the same day and you will see excellent results in only 30 minutes a day.
COOL PHOTOS BANK
WORLD'S BEST DREAMY PHOTOS
NATURE OF GOD
WORLD'S BEST WILDLIFE PHOTOS
Amazing Filter
VINTAGE DESI
MYSTERY OF LIFE
FOR UR COMPUTER
VIRGINE DESI
ART OF LIFE
FASHION OF LIFE
DREAMY HEALTH
FEATURE TECHNOLOGY
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Diet and Exercise
If your goal is to lose weight, there are two main factors that you should keep in mind, diet and exercise. Diet and exercise are the two best ways to lose weight, get in shape and live a healthy lifestyle. If you would like to shed some pounds here are some tips on how diet and exercise can help.
If your goal is to lose weight and build muscle, you need both diet and exercise. The good news is that both diet and exercise are extremely effective at losing the weight fast and toning your body.
With a diet and exercise plan you can usually lose about 10 pounds a month while shaping up your body and building muscle tone. If your goal is to lose 15 or even 20 pounds with both diet and exercise you can accomplish these goals in a very short time usually only 8 weeks.
There are lots of diets being offered, but health professionals have stated time and time again that the best types of diets are those that incorporate all types of foods such as grains, lean meats, fruits, vegetable and some oils from time to time. An exercise program is also easy to start. You don’t need any fancy equipment such as a home gym or to sign up for a contract, just start walking for 30 minutes to 1 hour each day. If you are looking to shed the pounds and get your body into shape, take a look at diet and exercise.
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WORLD'S BEST DREAMY PHOTOS
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Amazing Filter
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MYSTERY OF LIFE
FOR UR COMPUTER
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ART OF LIFE
FASHION OF LIFE
DREAMY HEALTH
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SECRET OF EARN MONEY ONLINE
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If your goal is to lose weight and build muscle, you need both diet and exercise. The good news is that both diet and exercise are extremely effective at losing the weight fast and toning your body.
With a diet and exercise plan you can usually lose about 10 pounds a month while shaping up your body and building muscle tone. If your goal is to lose 15 or even 20 pounds with both diet and exercise you can accomplish these goals in a very short time usually only 8 weeks.
There are lots of diets being offered, but health professionals have stated time and time again that the best types of diets are those that incorporate all types of foods such as grains, lean meats, fruits, vegetable and some oils from time to time. An exercise program is also easy to start. You don’t need any fancy equipment such as a home gym or to sign up for a contract, just start walking for 30 minutes to 1 hour each day. If you are looking to shed the pounds and get your body into shape, take a look at diet and exercise.
COOL PHOTOS BANK
WORLD'S BEST DREAMY PHOTOS
NATURE OF GOD
WORLD'S BEST WILDLIFE PHOTOS
Amazing Filter
VINTAGE DESI
MYSTERY OF LIFE
FOR UR COMPUTER
VIRGINE DESI
ART OF LIFE
FASHION OF LIFE
DREAMY HEALTH
FEATURE TECHNOLOGY
PHOTOS WAR
SECRET OF EARN MONEY ONLINE
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5 Myths about the Fitness Exercises
1. Sport is for professionals. This idea applies only in the case of performance sports. The native qualities required for professional sportsmen (speed, skills, specific height, etc.) can only be developed, they can't be formed by training. As long as the aim of a regular person is not performance, almost all sports can be practiced for keeping the body in a good shape. It's all about dosing the training you chose, so that the benefits are bigger than wear and tear. Even the sports considered tough can be practiced in a 'soft' way (tae-bo, mini-triathlon, jogging, etc.).
2. Training is tiring. This idea is true as long as it refers to consuming all your energy (muscular and hepatic glycogen), but it doesn't mean that training gets you into that state of exhaustion which would slow down the process of recovery of the body. Even in performance sports, the purpose is to have rather effective than exhausting training, so that the body can get the stimulation necessary to qualitative progress from one training to the next.
Even more than in other sports, in fitness the sportsman is spared overexerting. However, the training must not become ineffective. People can come to the gym tired after a work day and leave relaxed (physically and psychologically) and not more tired. This is extremely useful for people with sedentary jobs, but also for those who make physical effort at work. They could use the training by choosing a type of effort meant to compensate the one involved in their job.
3. Training takes too long. Again, this idea is true if applied to performance, which can only be obtained by working a lot. But also in this case short and very intense training or training for relaxation and recovery are often performed. In fitness, you can get to 20-minute training, working only super-series of fast exercises, which could involve, directly or indirectly, all the muscles. Anyway, regular training shouldn't take longer than an hour and a half. Otherwise, the body will get into the catabolic faze, when the cortisone secretions 'cannibalize' the muscles.
4. Any type of exercise is good for solving your problems. What's true in this refers to some particular cases like excess of adipose tissue. This tissue can be 'melted' by any kind of aerobic exercise (running, cycling, swimming) if this is continued long enough. Even in these cases it was clear that some exercises are more effective than others. There are situations when only a combination of exercises with a certain amount of each, can provide you with the results you expect. More than that, repeating the same exercise all the time can have as a consequence not only losing balance in the antagonist muscles and in the joints involved in training, but also stopping progress or even regressing.
5. You're older? No more exercises! This is true only if we refer to extremely demanding efforts (really heavy weights, fast running, jumping, etc.). There are lots of exercises adapted to different ages. Their purpose is to keep and improve health and also to improve physical shape. The development of movement parameters for older people refers especially to muscular and cardio-vascular resistance as well as mobility of the joints. Because the final purpose of training is not preparing for a competition, the exercises can be organized gradually according to their difficulty, eliminating the risk of accidents. Because it's based on perseverance, fitness can be adapted without problems for older people and even for people suffering from different affections specific to old age.
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2. Training is tiring. This idea is true as long as it refers to consuming all your energy (muscular and hepatic glycogen), but it doesn't mean that training gets you into that state of exhaustion which would slow down the process of recovery of the body. Even in performance sports, the purpose is to have rather effective than exhausting training, so that the body can get the stimulation necessary to qualitative progress from one training to the next.
Even more than in other sports, in fitness the sportsman is spared overexerting. However, the training must not become ineffective. People can come to the gym tired after a work day and leave relaxed (physically and psychologically) and not more tired. This is extremely useful for people with sedentary jobs, but also for those who make physical effort at work. They could use the training by choosing a type of effort meant to compensate the one involved in their job.
3. Training takes too long. Again, this idea is true if applied to performance, which can only be obtained by working a lot. But also in this case short and very intense training or training for relaxation and recovery are often performed. In fitness, you can get to 20-minute training, working only super-series of fast exercises, which could involve, directly or indirectly, all the muscles. Anyway, regular training shouldn't take longer than an hour and a half. Otherwise, the body will get into the catabolic faze, when the cortisone secretions 'cannibalize' the muscles.
4. Any type of exercise is good for solving your problems. What's true in this refers to some particular cases like excess of adipose tissue. This tissue can be 'melted' by any kind of aerobic exercise (running, cycling, swimming) if this is continued long enough. Even in these cases it was clear that some exercises are more effective than others. There are situations when only a combination of exercises with a certain amount of each, can provide you with the results you expect. More than that, repeating the same exercise all the time can have as a consequence not only losing balance in the antagonist muscles and in the joints involved in training, but also stopping progress or even regressing.
5. You're older? No more exercises! This is true only if we refer to extremely demanding efforts (really heavy weights, fast running, jumping, etc.). There are lots of exercises adapted to different ages. Their purpose is to keep and improve health and also to improve physical shape. The development of movement parameters for older people refers especially to muscular and cardio-vascular resistance as well as mobility of the joints. Because the final purpose of training is not preparing for a competition, the exercises can be organized gradually according to their difficulty, eliminating the risk of accidents. Because it's based on perseverance, fitness can be adapted without problems for older people and even for people suffering from different affections specific to old age.
COOL PHOTOS BANK
WORLD'S BEST DREAMY PHOTOS
NATURE OF GOD
WORLD'S BEST WILDLIFE PHOTOS
Amazing Filter
VINTAGE DESI
MYSTERY OF LIFE
FOR UR COMPUTER
VIRGINE DESI
ART OF LIFE
FASHION OF LIFE
DREAMY HEALTH
FEATURE TECHNOLOGY
PHOTOS WAR
SECRET OF EARN MONEY ONLINE
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5 Helpful Things to Do to Start Your Personal Fitness Program
The most common challenge that people I talk to face is how to incorporate fitness into their lives. They know they have to do something to get in shape but they really don’t know how. It can be discouraging because of the abundance of information out there. So much that you may not know where to begin.
Our society has so many food choices that it is easy to pack on the extra pounds. Also our day to day jobs are less physical as they where 100 years ago so we have more sedentary life styles. We know there are benefits involved when we exercise and cleaning up or diet. However, most of us know don’t know how or where to start.
So where do we begin? Or is the question: How do we begin?
The very first thing you need do is go to your doctor and get the approval to start exercising. Your doctor may also provide some helpful tips as well.
After you get the “OK” from your doctor, try these 5 things to help you get started:
Make the Choice to Start Exercising and Eating Right
Making the decision to do something provides a form of commitment you made to your self. Deciding that you need to change behavior creates new possibilities. When you say to your self “I need to get in shape”, it means something. You should be answering these questions in your mind: When can I work out? What exercises do I need to do? What foods should I be eating? Make your self think about the commitment you just made. Only then you can let go of the past and take steps to move forward.
Write Down What You Do
You need a reference that is realistic towards your weekly activity. Write down everything you do during the week. This should include work hours, commuting hours, nights spent with your spouse, your child’s activities and anything else you can think of that you do. You should also include what you do on weekends. You should make a list for each day of the week. Here’s why…..
Some people set lofty goals like working out for 2 hours a day. This can be due to an old saying, “More is Better”. However, this is not the case. Knowing your schedule will help you set realistic goals and help you find a few hours a week to start exercising. You’ll have a visual perspective on what you can and can’t do with your routine.
Research and Get Information
Most people do not have enough information before they start a work out program. So how do we get the information we need? The good news is we live in the information age. Take advantage of your favorite search engine and learn a little bit about fitness and nutrition. However, do not go overboard and lose focus. Find a source of information you like and take notes. Find the simplest and easiest workouts and nutrition tips. Don’t over load yourself with information.
If you have the money, hire a personal trainer for a few sessions to help you get started. Hiring a personal trainer is a great way to get started because you have made a commitment to meet someone to workout. Your goal is to have the trainer show you the basics on exercise and eating healthier. It may also be safer to learn how to perform the exercises (especially if you have not exercised for a while).
Create a Simple Plan and Set Realistic Goals
Keep it Simple! Following a simple plan while on a hectic schedule is much easier than following an elaborate plan. You should have a plan of which days you want to work out and one goal to change your eating habits for the next few weeks. For example, “I will work out for a half an hour for 3 days this week. I will eat a little less each meal.” Simple is success.
Execute Your Plan
Now that you have a plan, all you need to do is follow it. This is another big step. You should look at your plan every day upon waking. You need be mentally prepared for the great day ahead of you. Having your daily schedule in hand will help you achieve your goals for the day. When you complete your workout for the day, highlight it or cross it off your list. It will show you that you accomplished something for yourself. No matter what you must execute. This will be the hardest (and most rewarding) step.
I hope these things help you get started on a new life of physical fitness. Life is filled with making decisions, knowing your commitments, getting information, planning and execution. Try these approaches for yourself and you will see that having your own workout and nutrition program is not as far fetched or complicated as you think.
♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥
COOL PHOTOS BANK
WORLD'S BEST DREAMY PHOTOS
NATURE OF GOD
WORLD'S BEST WILDLIFE PHOTOS
Amazing Filter
VINTAGE DESI
MYSTERY OF LIFE
FOR UR COMPUTER
VIRGINE DESI
ART OF LIFE
FASHION OF LIFE
DREAMY HEALTH
FEATURE TECHNOLOGY
PHOTOS WAR
SECRET OF EARN MONEY ONLINE
♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥
Our society has so many food choices that it is easy to pack on the extra pounds. Also our day to day jobs are less physical as they where 100 years ago so we have more sedentary life styles. We know there are benefits involved when we exercise and cleaning up or diet. However, most of us know don’t know how or where to start.
So where do we begin? Or is the question: How do we begin?
The very first thing you need do is go to your doctor and get the approval to start exercising. Your doctor may also provide some helpful tips as well.
After you get the “OK” from your doctor, try these 5 things to help you get started:
Make the Choice to Start Exercising and Eating Right
Making the decision to do something provides a form of commitment you made to your self. Deciding that you need to change behavior creates new possibilities. When you say to your self “I need to get in shape”, it means something. You should be answering these questions in your mind: When can I work out? What exercises do I need to do? What foods should I be eating? Make your self think about the commitment you just made. Only then you can let go of the past and take steps to move forward.
Write Down What You Do
You need a reference that is realistic towards your weekly activity. Write down everything you do during the week. This should include work hours, commuting hours, nights spent with your spouse, your child’s activities and anything else you can think of that you do. You should also include what you do on weekends. You should make a list for each day of the week. Here’s why…..
Some people set lofty goals like working out for 2 hours a day. This can be due to an old saying, “More is Better”. However, this is not the case. Knowing your schedule will help you set realistic goals and help you find a few hours a week to start exercising. You’ll have a visual perspective on what you can and can’t do with your routine.
Research and Get Information
Most people do not have enough information before they start a work out program. So how do we get the information we need? The good news is we live in the information age. Take advantage of your favorite search engine and learn a little bit about fitness and nutrition. However, do not go overboard and lose focus. Find a source of information you like and take notes. Find the simplest and easiest workouts and nutrition tips. Don’t over load yourself with information.
If you have the money, hire a personal trainer for a few sessions to help you get started. Hiring a personal trainer is a great way to get started because you have made a commitment to meet someone to workout. Your goal is to have the trainer show you the basics on exercise and eating healthier. It may also be safer to learn how to perform the exercises (especially if you have not exercised for a while).
Create a Simple Plan and Set Realistic Goals
Keep it Simple! Following a simple plan while on a hectic schedule is much easier than following an elaborate plan. You should have a plan of which days you want to work out and one goal to change your eating habits for the next few weeks. For example, “I will work out for a half an hour for 3 days this week. I will eat a little less each meal.” Simple is success.
Execute Your Plan
Now that you have a plan, all you need to do is follow it. This is another big step. You should look at your plan every day upon waking. You need be mentally prepared for the great day ahead of you. Having your daily schedule in hand will help you achieve your goals for the day. When you complete your workout for the day, highlight it or cross it off your list. It will show you that you accomplished something for yourself. No matter what you must execute. This will be the hardest (and most rewarding) step.
I hope these things help you get started on a new life of physical fitness. Life is filled with making decisions, knowing your commitments, getting information, planning and execution. Try these approaches for yourself and you will see that having your own workout and nutrition program is not as far fetched or complicated as you think.
COOL PHOTOS BANK
WORLD'S BEST DREAMY PHOTOS
NATURE OF GOD
WORLD'S BEST WILDLIFE PHOTOS
Amazing Filter
VINTAGE DESI
MYSTERY OF LIFE
FOR UR COMPUTER
VIRGINE DESI
ART OF LIFE
FASHION OF LIFE
DREAMY HEALTH
FEATURE TECHNOLOGY
PHOTOS WAR
SECRET OF EARN MONEY ONLINE
♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥
Wednesday, April 6, 2011
5 Great Tips On Exercise
Have exercise misconceptions prevented you from starting an exercise program? Clear up any confusion and let these exercise tips improve your workout routine. Hopefully none of these common exercise myths, mistakes and misconceptions have prevented you from working out.
1. Common Mistake: Failure to set goals. Do you exercise without a clear goal in mind? Having a clear goal set is a critical step in exercise and weight loss success. Tracking your progress in a journal will help ensure you see your improvements, will help motivate you and help you meet your ultimate goal.
2. Common Misconception: No Pain, No Gain. Pain is your body’s way of letting you know something is wrong. Do not ignore this. When you go beyond exercise and testing yourself, you will encounter physical discomfort and need to overcome it. An example of this would be training for a marathon. It is important that you have the “base training” before getting into the advance training. The base training develops the body and gets it ready for extensive training. You need to learn to “read” your body. Is the heavy breathing because you are pushing your body or could it be the beginning of a heart attack. Exercise is important. Do it correctly and you can do it for the rest of your life.
It is normal for you to hurt after you exercise, but it must be done gradually with a good amount of rest periods to allow proper healing. There are two common problems here with beginning exercisers. You can cause long lasting damage to muscles, tendons and ligaments if you work out while you are in pain, without allowing enough rest time to heal. You might find yourself in constant and long lasting pain if you do this which means that you will no longer be able to exercise.
If you wake up the next morning after you exercised and can barely drag your aching body out of bed because everything hurts, you are going to be less motivated to exercise at all. Constant pain is a sure way to kill your exercise program.
3. Common Mistake: Sacrificing Quality for Quantity. When you are ready to increase the number of reps of a particular exercise, and strengthen the corresponding muscles, instead of forcing yourself to do a little more each time try decreasing the number of reps in a set but increase the number of sets. Also, back off to half your usual number of reps but add a couple of more sets. You will feel less tired and will be able to gain strength in your fast-twitch muscles.
4. Common Myth: Weight Training Makes Women Bulky. Weight training for a woman will strengthen and tone muscle, burn fat and increase metabolism, not build mass. Women do not produce enough of testosterone to build muscle mass the way that men do.
5. Common Mistake: Over-Emphasizing Strengths. You should start focusing on your points rather then what you are good at. This will help you balance things. For example, if your lower body is stronger than you upper body, then try to work only on this area one day a week.
Being smart about how you exercise will take you a long way. It is important to have a healthy body so get out there and start exercising today.
♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥
COOL PHOTOS BANK
WORLD'S BEST DREAMY PHOTOS
NATURE OF GOD
WORLD'S BEST WILDLIFE PHOTOS
Amazing Filter
VINTAGE DESI
MYSTERY OF LIFE
FOR UR COMPUTER
VIRGINE DESI
ART OF LIFE
FASHION OF LIFE
DREAMY HEALTH
FEATURE TECHNOLOGY
PHOTOS WAR
SECRET OF EARN MONEY ONLINE
♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥
1. Common Mistake: Failure to set goals. Do you exercise without a clear goal in mind? Having a clear goal set is a critical step in exercise and weight loss success. Tracking your progress in a journal will help ensure you see your improvements, will help motivate you and help you meet your ultimate goal.
2. Common Misconception: No Pain, No Gain. Pain is your body’s way of letting you know something is wrong. Do not ignore this. When you go beyond exercise and testing yourself, you will encounter physical discomfort and need to overcome it. An example of this would be training for a marathon. It is important that you have the “base training” before getting into the advance training. The base training develops the body and gets it ready for extensive training. You need to learn to “read” your body. Is the heavy breathing because you are pushing your body or could it be the beginning of a heart attack. Exercise is important. Do it correctly and you can do it for the rest of your life.
It is normal for you to hurt after you exercise, but it must be done gradually with a good amount of rest periods to allow proper healing. There are two common problems here with beginning exercisers. You can cause long lasting damage to muscles, tendons and ligaments if you work out while you are in pain, without allowing enough rest time to heal. You might find yourself in constant and long lasting pain if you do this which means that you will no longer be able to exercise.
If you wake up the next morning after you exercised and can barely drag your aching body out of bed because everything hurts, you are going to be less motivated to exercise at all. Constant pain is a sure way to kill your exercise program.
3. Common Mistake: Sacrificing Quality for Quantity. When you are ready to increase the number of reps of a particular exercise, and strengthen the corresponding muscles, instead of forcing yourself to do a little more each time try decreasing the number of reps in a set but increase the number of sets. Also, back off to half your usual number of reps but add a couple of more sets. You will feel less tired and will be able to gain strength in your fast-twitch muscles.
4. Common Myth: Weight Training Makes Women Bulky. Weight training for a woman will strengthen and tone muscle, burn fat and increase metabolism, not build mass. Women do not produce enough of testosterone to build muscle mass the way that men do.
5. Common Mistake: Over-Emphasizing Strengths. You should start focusing on your points rather then what you are good at. This will help you balance things. For example, if your lower body is stronger than you upper body, then try to work only on this area one day a week.
Being smart about how you exercise will take you a long way. It is important to have a healthy body so get out there and start exercising today.
COOL PHOTOS BANK
WORLD'S BEST DREAMY PHOTOS
NATURE OF GOD
WORLD'S BEST WILDLIFE PHOTOS
Amazing Filter
VINTAGE DESI
MYSTERY OF LIFE
FOR UR COMPUTER
VIRGINE DESI
ART OF LIFE
FASHION OF LIFE
DREAMY HEALTH
FEATURE TECHNOLOGY
PHOTOS WAR
SECRET OF EARN MONEY ONLINE
♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥
5 Components of Physical Fitness
Physical fitness is the ability to function effectively throughout your workday, perform your usual other activities and still have enough energy left over to handle any extra stresses or emergencies which may arise.
The components of physical fitness are:
* Cardiorespiratory (CR) endurance - the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells.
* Muscular strength - the greatest amount of force a muscle or muscle group can exert in a single effort.
* Muscular endurance - the ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times.
* Flexibility - the ability to move the joints or any group of joints through an entire, normal range of motion.
* Body composition - the percentage of body fat a person has in comparison to his or her total body mass.
Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Excessive body fat detracts from the other fitness components, reduces performance, detracts from appearance, and negatively affects your health.
Factors such as speed, agility, muscle power, eye-hand coordination, and eye-foot coordination are classified as components of "motor" fitness. These factors most affect your athletic ability. Appropriate training can improve these factors within the limits of your potential. A sensible weight loss and fitness program seeks to improve or maintain all the components of physical and motor fitness through sound, progressive, mission specific physical training.
Principles of Exercise
Adherence to certain basic exercise principles is important for developing an effective program. The same principles of exercise apply to everyone at all levels of physical training, from the Olympic-caliber athlete to the weekend jogger.
These basic principles of exercise must be followed.
Regularity
To achieve a training effect, you must exercise often. You should exercise each of the first four fitness components at least three times a week. Infrequent exercise can do more harm than good. Regularity is also important in resting, sleeping, and following a sensible diet.
Progression
The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness.
Balance
To be effective, a program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others.
Variety
Providing a variety of activities reduces boredom and increases motivation and progress.
Specificity
Training must be geared toward specific goals. For example, people become better runners if their training emphasizes running. Although swimming is great exercise, it does not improve a 2-mile-run time as much as a running program does.
Recovery
A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery. Another way to allow recovery is to alternate the muscle groups exercised every other day, especially when training for strength and/or muscle endurance.
Overload
The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.
♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥
COOL PHOTOS BANK
WORLD'S BEST DREAMY PHOTOS
NATURE OF GOD
WORLD'S BEST WILDLIFE PHOTOS
Amazing Filter
VINTAGE DESI
MYSTERY OF LIFE
FOR UR COMPUTER
VIRGINE DESI
ART OF LIFE
FASHION OF LIFE
DREAMY HEALTH
FEATURE TECHNOLOGY
PHOTOS WAR
SECRET OF EARN MONEY ONLINE
♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥
The components of physical fitness are:
* Cardiorespiratory (CR) endurance - the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells.
* Muscular strength - the greatest amount of force a muscle or muscle group can exert in a single effort.
* Muscular endurance - the ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times.
* Flexibility - the ability to move the joints or any group of joints through an entire, normal range of motion.
* Body composition - the percentage of body fat a person has in comparison to his or her total body mass.
Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Excessive body fat detracts from the other fitness components, reduces performance, detracts from appearance, and negatively affects your health.
Factors such as speed, agility, muscle power, eye-hand coordination, and eye-foot coordination are classified as components of "motor" fitness. These factors most affect your athletic ability. Appropriate training can improve these factors within the limits of your potential. A sensible weight loss and fitness program seeks to improve or maintain all the components of physical and motor fitness through sound, progressive, mission specific physical training.
Principles of Exercise
Adherence to certain basic exercise principles is important for developing an effective program. The same principles of exercise apply to everyone at all levels of physical training, from the Olympic-caliber athlete to the weekend jogger.
These basic principles of exercise must be followed.
Regularity
To achieve a training effect, you must exercise often. You should exercise each of the first four fitness components at least three times a week. Infrequent exercise can do more harm than good. Regularity is also important in resting, sleeping, and following a sensible diet.
Progression
The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness.
Balance
To be effective, a program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others.
Variety
Providing a variety of activities reduces boredom and increases motivation and progress.
Specificity
Training must be geared toward specific goals. For example, people become better runners if their training emphasizes running. Although swimming is great exercise, it does not improve a 2-mile-run time as much as a running program does.
Recovery
A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery. Another way to allow recovery is to alternate the muscle groups exercised every other day, especially when training for strength and/or muscle endurance.
Overload
The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.
COOL PHOTOS BANK
WORLD'S BEST DREAMY PHOTOS
NATURE OF GOD
WORLD'S BEST WILDLIFE PHOTOS
Amazing Filter
VINTAGE DESI
MYSTERY OF LIFE
FOR UR COMPUTER
VIRGINE DESI
ART OF LIFE
FASHION OF LIFE
DREAMY HEALTH
FEATURE TECHNOLOGY
PHOTOS WAR
SECRET OF EARN MONEY ONLINE
♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥
3 Secrets and Tips For Anit-Aging
Anti-Aging, Staying Young, looking younger or just feeling younger is a multimillion dollar industry. There's a really good reason for it. We have an ever-aging generation. This generation is one of the largest generation on the planet. Naturally, there's a huge number of this population that do not want to grow old. Therefore, anti-aging products are rampant in the marketplace. But don't get 'taken' by the unnecessary products that play on the emotions of those who wish to look young.
The following are three secrets and tips that will allow you to avoid the risks of buying certain products that are not needed.
Secret Tip #1: Feed Your Face
If you feed your face with anti-aging food on a consistent basis, you'll find it easier to stay young. Another way to say this is to just make sure you're not feeding your body full of junk that is sure to perpetuate the aging process. Also, know that if you try to escape the eating step, you'll grow older faster. The body knows what it needs. Just give it to your body.
Secret Tip #2: Pick Something or Go Somewhere
In other words, get up off the couch, turn the TV off and do some anti-aging activities. This doesn't have to be work either. Find an activity or two that you enjoy. Walk, run, weight train, ride a bike, get on a pogo stick. Do anything that causes your body to move and exert some activity. This will allow your body to stay young by stretching muscles and keeping you limber at the same time.
Secret Tip #3: Don't Be A Party Pooper
Mentioned above for the #2 Anti-Aging Secret Tip was finding something you enjoy. That's the whole secret of this entire article. Find something you have fun doing. Just know this, if drinking alcohol into a drunken stupor is the one thing you enjoy, you are not going stay young for very long. In fact, if you're older in age and you're doing this you may not even enjoy staying old. The key to the entire process of anti-aging is to treat your body right and have fun doing it.
Enjoy life, stay young mentally, emotionally, physically and you'll see an anti-aging process that you'll be happy about. That will give you the motivation and momentum to continue the lifestyle of anti-aging.
♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥
COOL PHOTOS BANK
WORLD'S BEST DREAMY PHOTOS
NATURE OF GOD
WORLD'S BEST WILDLIFE PHOTOS
Amazing Filter
VINTAGE DESI
MYSTERY OF LIFE
FOR UR COMPUTER
VIRGINE DESI
ART OF LIFE
FASHION OF LIFE
DREAMY HEALTH
FEATURE TECHNOLOGY
PHOTOS WAR
SECRET OF EARN MONEY ONLINE
♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥
The following are three secrets and tips that will allow you to avoid the risks of buying certain products that are not needed.
Secret Tip #1: Feed Your Face
If you feed your face with anti-aging food on a consistent basis, you'll find it easier to stay young. Another way to say this is to just make sure you're not feeding your body full of junk that is sure to perpetuate the aging process. Also, know that if you try to escape the eating step, you'll grow older faster. The body knows what it needs. Just give it to your body.
Secret Tip #2: Pick Something or Go Somewhere
In other words, get up off the couch, turn the TV off and do some anti-aging activities. This doesn't have to be work either. Find an activity or two that you enjoy. Walk, run, weight train, ride a bike, get on a pogo stick. Do anything that causes your body to move and exert some activity. This will allow your body to stay young by stretching muscles and keeping you limber at the same time.
Secret Tip #3: Don't Be A Party Pooper
Mentioned above for the #2 Anti-Aging Secret Tip was finding something you enjoy. That's the whole secret of this entire article. Find something you have fun doing. Just know this, if drinking alcohol into a drunken stupor is the one thing you enjoy, you are not going stay young for very long. In fact, if you're older in age and you're doing this you may not even enjoy staying old. The key to the entire process of anti-aging is to treat your body right and have fun doing it.
Enjoy life, stay young mentally, emotionally, physically and you'll see an anti-aging process that you'll be happy about. That will give you the motivation and momentum to continue the lifestyle of anti-aging.
COOL PHOTOS BANK
WORLD'S BEST DREAMY PHOTOS
NATURE OF GOD
WORLD'S BEST WILDLIFE PHOTOS
Amazing Filter
VINTAGE DESI
MYSTERY OF LIFE
FOR UR COMPUTER
VIRGINE DESI
ART OF LIFE
FASHION OF LIFE
DREAMY HEALTH
FEATURE TECHNOLOGY
PHOTOS WAR
SECRET OF EARN MONEY ONLINE
♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥
"The Way to Health & Vitality"
It's time to start a Healthy life:
your 7 days program
How many times have you gone to sleep at night, swearing you'll go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you don't feel like exercising?
While this can happen to the best of us, it doesn't mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness -- and that an ounce of prevention is worth a pound of cure.
The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you. When you eat well, increase your level of physical activity, and
exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy.
In other words, proper eating habits plus exercise equals fast metabolism, which, in turn gives you more energy throughout the day and allows you to do more physical work with less effort.
The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night, Exercise doesn't have to be intense to work for you, but it does need to be consistent.
I recommend engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a
one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block.
Here's a sample exercise program that may work for you:
* Warm Up -- seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.
* Resistance Training -- Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.
* Aerobic Exercise -- Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the
second activity. Cool down during the last five minutes.
* Stretching -- Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating.
When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on.
* From one to eight weeks -- Feel better and have more energy.
* From two to six months -- Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat.
* After six months -- Start losing weight quite rapidly.
Once you make the commitment to exercise several times a week, don't stop there. You should also change your diet and/or eating habits,' says Zwiefel. Counting calories or calculating grams and percentages for certain nutrients is
impractical. Instead, I suggest these easy-to-follow guidelines:
* Eat several small meals (optimally four) and a couple of small snacks throughout the day
* Make sure every meal is balanced -- incorporate palm-sized proteins like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetable and
fruits
* Limit your fat intake to only what's necessary for adequate flavour
* Drink at least eight 8-oz. glasses of water throughout the day
* I also recommend that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.
I suppose that's all I can think of for now. I should extend my thanks to a doctor friend of mine. Without him, I wouldn't be able to write this article, or keep my sanity.
Enjoy life, we all deserve it.
You'll find many more useful information and articles at Health & Vitality - to Enjance Your Life.
Health & Vitality for all your life-enhancing and personal development products. - Visit: >>> http://www.health-vitality.com
♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥
COOL PHOTOS BANK
WORLD'S BEST DREAMY PHOTOS
NATURE OF GOD
WORLD'S BEST WILDLIFE PHOTOS
Amazing Filter
VINTAGE DESI
MYSTERY OF LIFE
FOR UR COMPUTER
VIRGINE DESI
ART OF LIFE
FASHION OF LIFE
DREAMY HEALTH
FEATURE TECHNOLOGY
PHOTOS WAR
SECRET OF EARN MONEY ONLINE
♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥
your 7 days program
How many times have you gone to sleep at night, swearing you'll go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you don't feel like exercising?
While this can happen to the best of us, it doesn't mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness -- and that an ounce of prevention is worth a pound of cure.
The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you. When you eat well, increase your level of physical activity, and
exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy.
In other words, proper eating habits plus exercise equals fast metabolism, which, in turn gives you more energy throughout the day and allows you to do more physical work with less effort.
The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night, Exercise doesn't have to be intense to work for you, but it does need to be consistent.
I recommend engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a
one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block.
Here's a sample exercise program that may work for you:
* Warm Up -- seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.
* Resistance Training -- Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.
* Aerobic Exercise -- Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the
second activity. Cool down during the last five minutes.
* Stretching -- Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating.
When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on.
* From one to eight weeks -- Feel better and have more energy.
* From two to six months -- Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat.
* After six months -- Start losing weight quite rapidly.
Once you make the commitment to exercise several times a week, don't stop there. You should also change your diet and/or eating habits,' says Zwiefel. Counting calories or calculating grams and percentages for certain nutrients is
impractical. Instead, I suggest these easy-to-follow guidelines:
* Eat several small meals (optimally four) and a couple of small snacks throughout the day
* Make sure every meal is balanced -- incorporate palm-sized proteins like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetable and
fruits
* Limit your fat intake to only what's necessary for adequate flavour
* Drink at least eight 8-oz. glasses of water throughout the day
* I also recommend that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.
I suppose that's all I can think of for now. I should extend my thanks to a doctor friend of mine. Without him, I wouldn't be able to write this article, or keep my sanity.
Enjoy life, we all deserve it.
You'll find many more useful information and articles at Health & Vitality - to Enjance Your Life.
Health & Vitality for all your life-enhancing and personal development products. - Visit: >>> http://www.health-vitality.com
COOL PHOTOS BANK
WORLD'S BEST DREAMY PHOTOS
NATURE OF GOD
WORLD'S BEST WILDLIFE PHOTOS
Amazing Filter
VINTAGE DESI
MYSTERY OF LIFE
FOR UR COMPUTER
VIRGINE DESI
ART OF LIFE
FASHION OF LIFE
DREAMY HEALTH
FEATURE TECHNOLOGY
PHOTOS WAR
SECRET OF EARN MONEY ONLINE
♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥♥
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