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Wednesday, December 11, 2013

Exercising Without A Gym! - No Problem At All!

We know that victimization free weights and machines is that the quickest and best means there's to enhance your metabolism and strength, except for several reasons these might not be convenient or promptly accessible to you.

You may even have no access to a billboard gymnasium, home gymnasium or area unit on business trip, however there are often an answer, a strength-training physical exertion while not the requirement of pricey machines.

As with any exercise, whether or not you're victimization your own weight, machines or free weights, if the resistance does not increase, your muscles will not be worked to their most capability and therefore the stimulation these fibres got to grow are going to be missing.

Exercises done properly can build the lean muscle and increase your metabolism within the same means as playacting exercises at a gymnasium, however while not the time constraints and associated prices.

These exercises are often simply wiped out a bedchamber, hotel room, a park, college yard, ceiling rafters in a very garage or in a very entrance and every one you have got to try to to is use your imagination. there'll invariably be the way to feature a lot of resistance to your workouts.

Please remember: It does not matter wherever you're figuring out — reception, a hotel, or a park — invariably heat up properly before starting your session, and funky down and stretch once you area unit finished.

Leg Exercises

Squats -

They build muscle within the thighs, form the buttocks and improve endurance. Position your feet regarding thirteen to seventeen inches apart or at shoulder breadth, keeping the rear straight and your be. If you wish you'll use one thing which will provide you with some support, i.e. a desk, bookcase, sink etc.

Now squat all the way down to wherever the ace of the thighs area unit parallel to the ground, hold for a second and so arise, however don’t bounce at rock bottom of the movement, use a pleasant fluid motion. invariably exhale your breath as you arise.

Lunges –

Stand straight in correct posture; currently stand with one leg forward and one leg back. Keeping your abdominal muscles tight and chest up, lower your higher body down, bending your leg (don't get out too far).

You should have regarding one to 2 feet between your feet at this stage, the additional forward you step, and therefore the a lot of your skeletal muscle and hamstring muscles can ought to work.

Do not enable your knee to travel forward on the far side your toes as you come back down and stop wherever your feel comfy (try to not let your back come back forward) then push directly make a copy. Do all of your reps on one leg then switch legs and do all of your reps on the opposite leg.

Back Exercises

Chin-ups -

Chin-ups area unit a good higher body physical exertion, significantly targeting your striated muscle, deltoid and latisimus dorsi muscles. Use a entrance arm exercise bar, ceiling rafters in a very garage or grab the moulding of your door frame, position your hands with associate degree beneath hand grip and suspend down stretching the lats, slowly raise your body till your chin reaches the bar level.

Pause an instant before slowly lowering yourself back to the beginning position. Don’t swing or use momentum to induce your body to the highest, simply use the target muscles. entrance chinning bars take away from the entrance once you aren't victimization them and might be place up and brought down in seconds.

Bent Over Row -

Take up a foothold together with your mitt and right knee braced on a durable bed or another flat surface which will give an honest support. currently develop a dumbbell or one thing serious that you simply will hold onto together with your paw.

Visualize your arms as hooks and slowly bring the dumbbell or object up to the facet of your chest, keeping your back straight, then lower the burden backtrack to arms length, no lower, on extremes, safe kind solely please. focus on your back muscles. Reverse the full procedure and do the exercise currently together with your right arm.

Chest Exercises

Push-Up -

The push up is employed for building chest, shoulders and arms. Lie face down on the ground together with your hands regarding shoulder breadth apart and keeping your palms turned slightly inward. currently push-up till your arms area unit straight, lower and repeat for repetitions.

To make it tougher elevate your feet. attempt inserting the toes of your feet on a stable, elevated surface like a bench, chair or a support. Straightening your body, position your hands on the ground at shoulder breadth, lower your body till your chest touches the ground at rock bottom, and so come back to the beginning position in a very nice fluid motion.

Dips -

This exercise are often done between 2 durable chairs or different surfaces that give stability. The dip is another nice higher body exercise. It’s a compound movement moreover and involves operating all the muscles that the push up works.

Keep your be and body as vertical as doable. For the start of the movement, begin at the highest (arms absolutely extended) and lower yourself till your higher arms area unit parallel to the seat of the chairs, hold and so push up to the highest of the movement till your arms area unit absolutely extended once more. Keep wanting straight ahead and don’t bounce at rock bottom of the movement.

Adding Weight

Although the straightforward weight of your own body is enough resistance to supply an efficient physical exertion we'd like progressive overload (added resistance) to become stronger.

So all we'd like to try to to is add some weight where we are able to realize some. as a result of there aren't any metal plates and fancy machines to use it doesn’t matter as a result of the body doesn’t care wherever it's as long as it's receiving resistance of some kind.

You can use serious books clasped in your hands. you'll get some low-cost weighted dumbbells or mortise joint weights. A weighted vest also will enable you to feature resistance for each chin-ups and push-ups. try and get one which will allow you to take away and add weight as you see match. conjointly a backpack full of books are often good for many of the exercises and could be a low-cost various.

How few} couple of buckets and fill them with an exact level of water? As you get stronger fill them with a lot of water. this is often good as a result of betting on the exercise, all you wish to try to to is to extend or decrease quantity|the quantity|the number} of water within the buckets for the desired amount of resistance.

And Finally

We know that victimization free weights and machines area unit the quickest and best means there's to achieve lean muscle and strength, however by playacting the exercises during this article you’ll realize that getting to they'll give you with identical advantages as going to a gymnasium however while not the continuing prices and time constraints.

Thursday, August 8, 2013

How Can You Increase Your Running Stamina in 7 Days!

Running is the real and a great way for increasing stamina and also for a total body transformation!

This is the 1st part of the series of a 8 weeks schedule to let you know that body transformation is possible through running as it increases your stamina and believe me at the end of 8 weeks if you follow this program to the last detail, you will see a visible change in the shape of your body irrespective of what it is today! Hell you will also experience weight loss!
This is for everybody who wishes to bring about a body transformation through running without joining an expensive gym or heavy equipments. You will achieve your goal by running for weight loss and by increasing your stamina thus increasing the flexibility of your muscles as well.

Let the ride begin:-
The bottomline is this. Before we build on strength, it is vital that we have enough stamina and our lungs function at a very good capacity and that can be achieved only through running.

Day 1:- Day 1 will lay a foundation and you will know what your position currently is

Record your stats today as you will need this piece of page on Day 7. Record your jogging, stamina, brisk walking tiredness cannot be measured but try and feel your breath of how much taxed are you and the stretching and flexibility of your muscles and the stiffness.

We will start with 4 minutes of a brisk walk and follow it with 1 minute of slow jogging
We will then walk for 3 minutes at a brisk pace and jogging for 2 minutes
We will then walk for 2 minutes at a brisk pace and jogging for 3 minutes
The total time consumed till now is about 15 minutes!

Next step will be "Running"
You will walk for 30 seconds and run for 10 seconds
You will walk for 30 seconds and run for 10 seconds
You will walk for 30 seconds and run for 10 seconds

That will conclude you day and now you must and I mean, must stretch all your muscles to cool down. Do not overdo at initial stages and rest when needed since most will overdo it in excitement of weight loss or total body transformation and will experience extreme sore muscles and quit instead of sticking around! Instead, do it so much so that you can take it everyday and can continue! That was the only warning.

Running will help you tackle a lot of common problems such as cough and cold as your Running will help your lungs pump more oxygen into your system and thus will increase your stamina of your lungs. As for body transformation through running, we are just getting started and don't run towards weight loss. Let's move on to day 2.

Day 2:- Day 2 will play an important role because your muscles might just get sore for you to start day 2 but against all odds, you have to commence on your journey of Stamina increase

We will start with 3 minutes of a brisk walk and follow it with 30 seconds of slow jogging
We will then walk for 2 minutes at a brisk pace and jogging for 30 seconds
We will then walk for 2 minutes at a brisk pace and jogging for 1 minute
The total time consumed till now is about 10 minutes!

Next is "Running"
You will walk for 30 seconds and run for 8 or 10 seconds
You will walk for 30 seconds and run for 8 or 10 seconds
You will walk for 30 seconds and run for 8 or 10 seconds

Stretch to cool down for at least 3 to 4 minutes.

Let's move on to day 3 of your body transformation through running series.

Day 3:- Day 3 The soreness will still be there so let's keep it easy again. Remember don't be in a hurry to lose weight or go on a crash diet concentrate on building a healthy lifestyle that you can continue for a lifetime!

Repeat of Day 2 or increase back to schedule of day 1 if muscles are not sore!
We will start with 3 minutes of a brisk walk and follow it with 30 seconds of slow jogging
We will then walk for 2 minutes at a brisk pace and jogging for 30 seconds
We will then walk for 2 minutes at a brisk pace and jogging for 1 minute

The total time consumed till now is about 10 minutes!

Next is "Running"
You will walk for 30 seconds and run for 8 or 10 seconds
You will walk for 30 seconds and run for 8 or 10 seconds
You will walk for 30 seconds and run for 8 or 10 seconds
Stretch to cool down for at least 3 to 4 minutes.

This entire week will be to get your muscles ready for more and to actually start losing weight through running! But you will realise that your stamina as compared on day 1 and on day 7 has grown and you will start feeling relieved from coughing or cold in case you already had it at the time of starting. Smokers will take some time to feel the change but if you continue... your body will transform itself and will thank you as well.

Day 4:- Day 4 and the soreness will be almost gone so let's get our pulses raising and start running for weight loss!

By now the soreness due to running will start to disappear. This would mean you have crossed the
initial quit phase, although the quit phase can come up anytime but let us cheer ourselves that we are now on level 2 of our level of our Stamina and body transformation through running

We will start with 4 minutes of a brisk walk and follow it with 1 minute of slow jogging
We will then walk for 3 minutes at a brisk pace and jogging for 2 minutes
We will then walk for 3 minutes at a brisk pace and jogging for 2 minute
The total time consumed till now is about 15 minutes!

Next is "Running"
Walk for 1 minute and running for 10 seconds
Walk for 1 minute and running for 10 seconds
Walk for 1 minute and running for 10 seconds
Stretch to cool down for at least 3 to 4 minutes.

Day 4 will get your excitement racing as you will now realise that you can very well participate in a mini marathon if you wish to, or achieve your desired weight loss goals with your new found levels of stamina! :) The more you run the more calories you burn which the single most important reason for having a glowing skin, healthier body, weight loss and increase of stamina and better functioning of lungs.

Day 5:- On Day 5 we will increase everything that we are doing but our goal is still what it was on Day 1 (Body Transformation Through Running! and nothing else) We are still going to work our way to increase our stamina at first! Rest all for later

By now you must have realised that it is important to increase the stamina and capacity of the body at first and then move on to training for strength and muscle development so we will focus on Stamina as of now.

We will start with 5 minutes of a brisk walk and follow it with 2 minute of slow jogging
We will then walk for 4 minutes at a brisk pace and jogging for 3 minutes
We will then walk for 3 minutes at a brisk pace and jogging for 4 minutes
The total time consumed till now is about 21 minutes!

Next is "Running"
Walk for 1 minute and running for 20 seconds
Walk for 1 minute and running for 20 seconds
Walk for 1 minute and running for 20 seconds

Stretch to cool down for at least 3 to 4 minutes.

Day 5 can be taxing. During your running part i.e. the last part, you might realise that you have a long way to go for a mini marathon nonetheless your lungs will now know that you ain't gonna stop increasing your stamina so they will have no alternative but to pump more oxygen...

Day 6:- On Day 6 once again you will increase the running, walking will reduce and the jogging will increase so as to increase your stamina!

We will start with 4 minutes of a brisk walk and follow it with 3 minute of slow jogging
We will then walk for 3 minutes at a brisk pace and jogging for 4 minutes
We will then walk for 2 minutes at a brisk pace and jogging for 5 minutes
The total time consumed till now is about 25 minutes!

Next is "Running"
Walk for 1 minute and running for 30 seconds
Walk for 1 minute and running for 30 seconds
Walk for 1 minute and running for 30 seconds
Stretch to cool down for at least 3 to 4 minutes.

Please remember that the running part is not meant that you run like Carl Lewis or Usain Bolt but you must make a quick sprint! You must run.

Day 7:- Today we will perform a Fitness Test today to check your Stamina and whether it has increased or not!

Use a clock and record the following:-

1. Start with a brisk walk for 2 minutes
2. Jog non-stop for 10 minutes at a constant pace. Go slow... Please go slow. The idea of the fitness test is to know how much have you added to your stamina. Please keep the thoughts of weight loss and body transformation through running away for now.
3. Take a long walk normal not brisk now for 3 minutes and cool down
4. Now sprint for 1 minute!

See the difference on the notes of day 1 and day 7. In case you have not realised, you can now jog for almost 1.5 to 2 kms non-stop at one pace! That is the level of your stamina! Not bad uh... If you increase all that you have done so far at a gradual pace then you will be well on your way to a total body transformation.

Well from Day 1 to Day 7, you have certainly managed to increase your Stamina. However, it does not stop here. We have a long way to go and we have a target of jogging a mini marathon or 10 kms at one pace! We've just begun. Our Stamina is just budding and our lungs are just responding! So pull up your socks, take a day off from jogging and start a day after that day so as to give your body some much needed rest. Don't forget to check your weight and let me know if you experience some weight loss.
Good Luck, share your results and let me know what you think! All comments are welcome. Increase your stamina first and then we will build strength into those muscles with exercises and we will ultimately see a body transformation in totality besides seeing changes due to running!


Saturday, June 8, 2013

Benefits Of Online Exercise Programs


Nowadays there are a lot of online working programs as time gets hard to come by... But the real question is whether there are any benefits of Online Exercise Programs? I feel there are quite a few. Here they are.

Online personal fitness training has become an affordable, convenient alternative to face-to-face personal training. The internet offers the ability to receive instruction from a qualified fitness trainer in the privacy of your home or office and even while traveling. The number of certified fitness trainers working with clients online has increased more than 400% in 2004 compared to 2003 and is predicted to double again in 2005/2006.

This type of training is ideal for someone who doesn’t have the income for a personal trainer or cannot commit to a scheduled session. What makes losing weight in cyberspace so appealing? CONVENIENCE! There are many people who would like to join a health club but do not have access to one due to location or simply the time to get to the gym. This is where online fitness training is a win-win situation because it provides an effective way to receive fitness advice and guidance from a fitness expert.

You will find similar programs offered on the internet for this service. A certified personal trainer will design an online training program specifically for you based on your individual profile. They will consider your age, exercise and medical history, fitness level and goals, available equipment and schedule availability. Workouts are e-mailed to you on a weekly bases and many services offer weekly encouragement e-mails and work-out tips. Each workout should include an animated demonstration and a detailed written instruction, just incase you have no idea how to safely perform a flat-bench dumbbell flye for your chest or a reverse trunk twist for your abs. Some also offer customized diet programs with access to meal plans.

Online training is also becoming very popular with preteens seeking a competitive edge in sports performance. Weather a young athlete is looking to increase his speed and endurance for soccer, needs a stronger arm for their overhand tennis swing or more leg power for football, online training can offer personalized training programs to help them achieve their goal. Parents who are concerned with cutbacks in school physical education classes are also taking an interest in online training to fight against the rising percent of obesity among children.

Online training is an effective, safe and convenient way to lose weight, tone your body and improve your health in the privacy of your own home. If you have trouble staying motivated, knowing what to do or just want a little extra help, this is a viable option available to you. But just like other workout programs, you have to follow the workout schedule and eat nutritious meals to reach your goals. But at least with online training you can train when and where it is convenient for you. In the comfort of your own home!

Look for good reviews before you buy an expensive online workout program!

All the best.


Friday, June 7, 2013

Calf Cramps - 5 Ways to Avoid the Pain

Hi All,

If you are a runner, then I am sure that you will know about calf cramps.

Imagine this scenario if you will. Let's say that you are 7.5k into a 10k run and the road starts to incline. Ever so slightly, but enough to put that extra strain on your legs as you try to maintain contact with the leaders. And the temperature? Well, it's the morning, but it's hot and liable to get hotter before the end. And to make matters worse, you were so desperate to maintain contact with the leading group, that you forgot to take on liquid at the last feeding station. And did you use tight fitting calf length socks? I know they are all the rage, but why did you do it?

So what do we have here?

* Extra strain on muscles?
* Dehydration?
* Loss of essentials salts?
* Restriction of blood flow?

All in all, I think that we are describing running calf cramps, waiting to happen.

I am not sure that anyone has definitive answer to the cause of cramps, but there are certainly several steps that you can take which could help save you from disaster during competition, in any sport.

1. A Proper Warm Up

Ok, I know you know, but did you do it? If not, then those cramps could be coming. Seriously, if you have been involved in any sport to any level, then you will be aware of the importance of a proper warm up. And I don't just mean a brisk walk up the stairs to the changing room either! A proper warm up should include a routine that gently stretches your muscles to get them ready for the increased exertion, and gets your blood flowing around your body. Not only will a warm help prevent calf cramps, they will also help prevent some of the injuries that might occur when you put sudden strain on cold muscles.

And whilst we are talking of warm ups, don't forget warm downs as well. Warming down after exercise can also help prevent cramping and reduce the risk of injury.

2. Train Hard, Run Easy

Have you heard this before? No? Well you should give it some thought, because it's true. When you train for a sport, not only do you practice the necessary skills required to execute which ever event you are competing in, but you are also training your body for the rigours of the event. To given an exaggerated example, if you train for a sprint, and then try and run a marathon, your body won't be ready. If you try it, I think you could be in for some serious cramps.

Remember, train hard, run easy.

3. Water is Sport's Life Blood

Whenever you start to exercise, you start to sweat (or you should). Sweat is nature's way of cooling you down when you get hot, so, it's a good thing. And since your body is mainly made of water, then you should have plenty, shouldn't you? Well, considering that you lose moisture from your body when you breathe, sweating does take a lot of fluid out of your system.

And your body will demand that it be replaced!

If you start feeling dizzy, or experience a rapid heart beat, then these could be signs that you are starting to dehydrate. I will take it as read that if your mouth and lips feel dry, then you should be taking water on board. It is not always possible to take on fluid during sport, but always have some available as soon as you are able to drink.

4. Sport A'int No Catwalk.

It's true! Sport is not a fashion parade. If you think it is, then you are hanging out in the wrong place! There's nothing wrong with looking cool whilst you compete, but be practical. Don't risk injury (or cramps) by wearing clothing that is too tight, and that restricts your body's movement, either externally or via blood flow. Believe me, I know. When I was younger, I used tie up's on my socks whilst playing soccer (not as a fashion statement you'll understand), just to keep my socks up and my shin guards inside my socks. Three quarters of the way through a game, my calves would tighten up, and I would roll on the floor in agony. Once it was understood, that I 'only had cramp', I was the object of much derision, but believe me, cramp is far from funny if you are the one suffering.

Wear appropriate clothing.

5. Eat Properly.

When you are sweating and working hard, not only do you lose water, you also lose nutrients. There is speculation that that athletes who get calf cramps could suffer from low levels of potassium, sodium, calcium, magnesium, and phosphorus. I am not suggesting that you do low level analysis of your breakfast cereal, but the message is clear. Look after your body, and your body will look after you.

Eat sensibly, and eat the right foods.

Keep eating well, keep exercising.


Thursday, June 6, 2013

Can a 30 Minute Workout Really Work?


I have been a regular visitor at yahoo answers and most people are asking questions such as How do I lose 10lbs in 2 weeks etc. etc. I wonder what to answer but I then answer by telling them to build a healthy lifestyle and not focus on weight loss.

Today, we are going to talk about whether a 30 minute workout will help....

My answer is YES. What's yours's. Keep reading and answer for yourself later.

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.

Keep working out and keep getting fit everyday and if you haven't started working out, then I suggest you get started today...


Wednesday, June 5, 2013

Weight Loss!! Here are 7 Calorie Burning Tips


These are just a few habits you can embrace to start revving your metabolism right away. You may have heard stories about people who have lost dozens of pounds simply switching to diet soda or walking a few minutes each day. These are all small habits that contribute to a big difference and increase your metabolism over time.  You will make weight loss quicker and easier by increasing your metabolic rate and burning more calories.

1) Move More

Sedentary people burn about one-third less calories per day.  By simply taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn in one day. Small movements will add up over time to lots of calories.  The trick is to keep moving throughout your day. Write the word ‘move’ on post-it notes and put them in places you’ll notice them when you’re sitting still. Then, take every opportunity to move – here’s some ideas for burning extra calories:
Tap your feet
Swing your legs
Stand up and stretch
Move your head from side to side
Change position
Wriggle and fidget
Pace up and down
Use the restroom upstairs
Park in the furthest corner of the parking lot
Stand up when you’re on the phone and step from side to side
Clench and release your muscles

2) Eat Little and Often

Evidence suggests that eating small meals every 2-4 hours will keep your metabolism burning faster than larger, less frequent meals. When you eat small amounts often your body is constantly working to digest and absorb food which requires energy. 

3) Eat Fat

If you want feel good and keep the fat off you need to first put it in.  Fat not only tastes good our bodies need it to work efficiently.  By consuming several servings of ‘healthy’ fats every day you will actually increase your calorie burning potential.  Try incorporating fats like Flaxseed oil, hempseed oil, olive oil, avocados, salmon, albacore tuna, nuts and seeds into your diet daily.

4) Drink Cold Water

Evidence shows that your body might expend more calories trying to raise cold water to the temperature of your body then hot beverages. And overall being well hydrated will help your body’s metabolic processes burn quicker.

5) Exercise With Weights

Training with weights boosts your metabolism in a number of ways. By lifting weights you will build muscle tissue. And muscle tissue is metabolically active, so it requires calories even when at rest and so it helps to increase fat-burning enzymes in your body.

6) Spice up

Eating hot spices might speed up your metabolism.  Just half a teaspoon of cinnamon per day can help boost metabolism and keep blood sugar levels in check. Can’t stand the thought of cinnamon in your morning cup of coffee? Spice up with cayenne, crushed red pepper or wasabi.

7) Eat More Protein

Protein requires a more complex chemical breakdown by your body in order to be digested and used as fuel. For example, 100 calories of protein may take up to 30 calories to process.   Protein also takes longer to digest and helps to stabilize blood sugar for longer periods of time  and this can help you to not overeat later in the day.  Eat a portion of protein at every meal and as part of your snacks and you will increase the total number of calories you burn each day.

Hope this helps.


Wednesday, May 29, 2013

Aerobic Exercise for Weight Loss Can Be Fun Too!


Thanks for stopping by.

Did you know that Aerobic Exercise for Weight Loss Can Be Fun Too!

Well read further.

Here are some of the many aerobic exercises you can do and because of the variety you have to choose from, it can not only take the boredom out of doing it, it can make doing it downright fun as well.

The word aerobic literally means "with oxygen" or "in the presence of oxygen." Aerobic exercise is any activity that uses large muscle groups, can be maintained continuously for a long period of time and is rhythmic in nature. Aerobic exercises utilize oxygen as the major fuel for sustaining activity for relatively long periods.

In general, aerobic exercises are those activities that require large muscle work, elevate the heart rate to between 60 percent and 80 percent of maximal heart rate, are continuous in nature and are of 15 to 60 minutes in duration. An aerobically fit individual can work longer, more vigorously and achieve a quicker recovery at the end of the aerobic session.

Aerobic exercises fall in two categories:

Low to Moderate Impact aerobics – These include walking, swimming, stair climbing, step classes, light water aerobics, rowing and cross-country skiing. Nearly anyone in reasonable health can engage in some low- to moderate-impact exercise. Brisk walking burns more calories than jogging for the same distance because it takes more time to walk than jog that distance and poses less risk for injury to muscle and bone.

High-Impact aerobics – Activities that belong to this group include running, dance exercise, tennis, racquetball and squash. High-impact aerobics should be performed on alternate days. People who are overweight, elderly, out of condition or have an injury or other medical problem should do them even less frequently and only with clearance from their doctor.

Here are some of the many aerobic exercises you can do and because of the variety you have to choose from, it can not only take the bordum out of doing it, it can make doing it downright fun as well.

1. Walking
Walking is a popular form of exercise because it requires little in terms of equipment or facilities. Walking an extra 20 minutes each day will burn off 7 pounds of body fat per year. Longer, moderately-paced daily walks are best for losing weight.
2. Jogging/Running
In jogging or running, an individual is able to cover greater distances in a shorter period of time. Therefore, greater numbers of calories can be burned per time spent.

3. Choreographed Aerobic Exercise
Choreographed aerobic dance is a very popular form of exercise throughout the world. Aerobic dance helps in toning up the muscles of the body and many people find it fun to do as well.

4. Step Aerobics
Step aerobics incorporates the use of a step or bench typically about one foot wide and three feet long and about six inches high. Instructors use many moves that require participants to step up and down from the platform. This way, the activity will not be boring and tiring, but will be lively and motivating.

5. Water Aerobics
Water aerobics incorporates a variety of movements from both swimming and land aerobics to develop vigorous routines that are aerobic in nature. It utilizes the resistance to movement that water creates to elevate heart rates and also helps you if balancing yourself on land is difficult. It is a good way to lose weight.

6. Swimming
Swimming is a very popular form of regular exercise. Due to the resistance of water, the amount of energy required to swim a certain distance is greater than that needed to run or walk the same distance. In other words, swimming can burn more calories than running per time spent.

7. Stationary Cycling/Bicycling
Stationary cycling or bicycling are excellent forms of aerobic exercise when done continuously. Like swimming, cycling is a non weight bearing activity that builds muscular endurance and strength and improved flexibility of selected muscles of the legs and thighs.

8. Jumping Rope
Jumping rope can be a great aerobic workout as long as it is performed at     a slow to moderate pace and is done continuously for a relatively long period of time (15 minutes or more).

The key to effective weight loss is through use of a healthy exercise program which is performed on a regular basis while following a healthy dieting & nutritional plan. Aerobic exercise is good for weight loss because it uses more calories than other activities and helps raise your metabolic rate.

This helps your body burn calories at a faster rate. It is an effective way to lose fat only if you are motivated enough to do it frequently. Aerobics only burns fat during the workout itself. So if you want encouraging results you need to be able to exercise daily and for longer periods.

Hope it helps.


Monday, May 27, 2013

10 things that you must know about stretching because it is of prime importance to warm up


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.