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Saturday, June 8, 2013

Benefits Of Online Exercise Programs

Hi,

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.

Regards,
Mukund

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.

Regards,
Mukund

Thursday, June 6, 2013

Can a 30 Minute Workout Really Work?

Hey,

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...

Regards,
Mukund

Wednesday, June 5, 2013

Weight Loss!! Here are 7 Calorie Burning Tips


Hi,

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.

Regards,
Mukund