|Posted on October 25, 2015 at 2:55 PM||comments (0)|
Many women nowadays are into resistance training. Many get into resistance training programs engaging into sports. Resistance training is important for women. It allows you to be active and have a healthy body. You may also gain the needed strength and physically built muscles.
Before you start lifting weights, you should know the proper ways on how to execute the exercise. Many women seriously encounter injuries when they incorrectly lift weights. It is important that you get rid first of the excess weight that you have by walking or jogging. You may also purchase weight loss equipment such as treadmills, cross bar platinum, and nutrition boo guides for a better health.
Women usually do not have the natural muscle structure that most men have. They may not also have the same strength to carry heavy loads or the same resistance that men have. What more if you get older? Your body may no longer have the same strength when you were still young. This happens because of the lifestyle you have or just because of aging process. Your resistance may have just decreased and your body tends to weaken.
You can benefit many things when you get into resistance training. Even if you are not an athlete or a body-building enthusiasts, you can get into resistance training programs. Having an active body and well-toned muscles can provide you the more strength and good resistance. You can do some workout outdoors like walking or jogging to get a better blood circulation.
You may also do some stretching and warm up exercises to allow the blood nutrients go to the muscles and joints of your body. Muscle stretching also helps in lessening the risks of injuries and muscle pains after the work out. Muscles tend to sore and get strained if you are not well warmed-up and do the proper stretching techniques before the work out.
In addition, muscle stretching also gives you more flexibility. You will be able to execute exercises comfortably and effectively. It is advisable that you do repetitive stretching and warm ups. Repetition of exercises makes your muscles and joints more enhanced and more adapted to the motion you are executing.
When you are ready to lift weights, you should first work on your larger muscles then the smaller ones. You may then finally go to the muscles that are isolated. You may execute push-ups that can enhance the upper muscles of the body. Before doing triceps extension exercises, you should first focus on the larger muscle groups such as the muscle found in your butt. You may execute exercises like repetitive squatting, box step-ups, and lunges.
You may also work on your quads which is the muscle found on the front thigh. You may perform repetitive squatting and lunges as well. You may also use the leg extension machine and the leg press machine for a well-executed exercise.
You should always remember that you work on the opposite muscles. Muscles tend to get imbalanced especially if the amounts of exercises you do are not equally distributed. When performing triceps extension, it is advised that you also do bicep exercises. If you work out on the chest and the stomach area like crunches, it is important that you do back extension exercises to get a balanced upper muscle toning.
Always take a rest after your resistance training work out. Allow your muscles to cool gradually so that you will not feel any sore or strained muscles. After the resistance training, you will see that you are more ready and physically fit for many kinds of sports.
|Posted on October 25, 2015 at 2:55 PM||comments (3)|
In a long-term study of the health of the people of in the United States, the U.S. Public Health Service documented the chances of developing heart disease among various groups in the population. Long before the any symptoms appeared, epidemiological research could identify high-risk groups.
Among the highest risk factors are male sex, age over 35, cigarette smoking, high blood pressure, high levels of certain blood fats, and a family history of cardiovascular disorders.
Other researchers have added to this list another risk factor: the compulsive, hard-driving, highly anxious personality. The greater the number of severity, the greater the personís overall risk.
These threats to the heart can be divided into two main categories: those beyond individual control, such as age, sex, and heredity, and those that can be controlled, avoided, or even eliminated. Among those in the second category are what cardiologists call ìthe triple threat.î These are the high blood pressure, cigarette smoking, and high cholesterol levels in the blood.
If you smoke a pack of cigarettes a day, your risk of having a heart attack is twice that of a nonsmoker. If you smoke, have hypertension, and eat a diet high in fats without any exercise at all, your risk is five times greater than normal.
The Healthy Heart
If these risk factors endanger the heartís health, what enhances its well-being and improves its odds of working long and well?
Obviously, quitting cigarettes and eating a low-fat diet will help. The next best thing you can do for your heartís sake is to give it what it needs: regular exercise or a complete cardio interval training.
The heart is a muscle, or, more accurately, a group or ìpackageî of muscles, similar in many ways to the muscles of the arms and legs. And just as exercise strengthens and improves limb muscles, it enhances the health of the heart muscles as well.
Since World War II, several large-scale statistical studies have evaluated the relationship between physical activity and cardiovascular disease. One well-known survey compared 31,000 drivers and conductors of some bus companies. The more sedentary drivers had a significantly higher rate of heart disease than the conductors, who walked around the buses and climbed stairs to the upper level.
The why and how behind these statistics were bet explained by classic experiments with dogs whose coronary arteries were surgically narrowed to resemble those of humans with arteriosclerosis. Dogs who were exercised were had much better blood flow than those kept inactive.
The exercise seemed to stimulate the development of new connections between the impaired and the nearly normal blood vessels, so exercised dogs had a better blood supply to all the muscle tissue of the heart. The human heart reacts in the same way to provide blood to the portion that was damaged by the heart attack.
To enable the damaged heart muscle to heal, the heart relies on new small blood vessels for what is called collateral circulation. These new branches on the arterial tress can develop long before a heart attack ó and can prevent a heart attack if the new network takes on enough of the function of the narrowed vessels.
With all these facts, it is now boiled down to a single question: What should be done in order to prevent such dilemmas?
Some studies showed that moderate exercise several times a week is more effective in building up these auxiliary pathways than extremely vigorous exercise done twice often.
The general rule is that exercise helps reduce the risk of harm to the heart. Some researches further attested the link between exercise and healthy heart based from the findings that the non-exercisers had a 49% greater risk of heart attack than the other people included in the study. The study attributed a third of that risk to sedentary lifestyle alone.
Hence, with employing the cardio interval training, you can absolutely expect positive results not only on areas that concerns your cardiovascular system but on the overall status of your health as well.
This particular activity that is definitely good for the heart is a cycle of ìrepeated segmentsî that is of intense nature. In this process, there is an interchange periods of recuperation. It can both be comprehensive activity and moderate motion.
Consequently, the benefits of merely engaging into this kind of activity can bring you more results that you have ever expected. These are:
1. The threats of heart attack are lessened, if not eliminated
2. Enhanced heart task
3. Increase metabolism, increase the chance of burning calories, therefore, assist you in losing weight
4. Improves lung capacity
5. Helps lessen or eliminate the cases of stress
Indeed, cardio interval training is the modern way of creating a healthy, happy heart and body.
|Posted on October 18, 2015 at 2:55 PM||comments (1)|
Our body reacts to strenuous activity like distance running in two ways: acute reaction and training effect. Acute reaction is when your heart rate speeds up, your stroke volume increases, your ventilation rate and depth of breathing increase, your blood pressure rises, and your muscles feel some fatigue. However, when an activity becomes regular routine to you, you will eventually feel the second reaction which is the training effect.
It is when your body gets used to chronic exercise; your muscles feel stronger and less discomfort to physical activity. Through training, your blood flow increases that it allows you to produce more energy and less lactic acid to accumulate during exercise. Your resting heart rate becomes slower caused by a stronger heart that can pump more blood per beat. You will also most likely develop a lighter, springier step, lower resting blood pressure, lower body weight, and less fat under the skin.
Your body now can tolerate stress and ready for competitive efforts. "The system you stress during exercise is the one that stands to benefit from the stress," wrote Jack Daniels in his book Daniels' Running Formula. However, the principle of specificity restricts you to achieve gains through performing another activity. By doing another activity, you take yourself away from your primary interest and might produce results that limit performance in your main activity. Long distance running has negative effect on performing explosive leg activities like sprinting and jumping. Thus, you must give considerable thought to every aspect of your training and you must keep in mind that everything you do affects you and your body's reaction.
Adding a new level of stress on top of your current training further increases your fitness level. In distance running, if you have performed a training routine regularly and reached a stable level of proficiency, you can possibly take more training modifications (for frequency, duration, intensity, or recovery) which will lead you to a new level of fitness. For example: you can increase the training frequency from three to four days per week, you can increase the amount of training from three to four miles per session, or you can increase the distance of each interval from one mile to one half and a half each. Another possible modification is to change the recovery time allowed between the mile runs within a workout.
Sticking with a training program for longer than six weeks produces more benefits. If you want to increase training, the best time is after six weeks of adapting to a specific training stress. The primary risk of increasing training too often and too soon is an escalated risk of injury and overstress. There are limits to training for distance running.
Overstressed system can affect variety of activities other than just the activity that caused the damage. For example, a stress fracture in leg caused by too much running or improper running can restrict a runner from doing other activities that stress the injured extremity. Thus, it is important to watch out for abuses that you can possibly do as you try to reach your goals. You must learn to accept that even you are physically active; your body has still limits that dictate your success.
In distance running, few people realize their limits and improvements are always possible. However, keep in mind to take things at the perfect timing.
|Posted on October 11, 2015 at 2:00 PM||comments (33)|
Annually, thereís lot of hopeless New Yearís Resolution that they will be loosing their weight this year. They will start on their own workout but as time goes by they are loosing hope and motivation. You will make false promises that you will be loosing 10 to 30 pounds for this year. But as false promises every last day of each year, you should do this not by your ownóyou will need to hire a Personal Trainer.
Either you are looking forward to lose weight, gain muscle, flexibility or training for your chosen sportóa certified personal trainer will help. All certified personal trainers had all the knowledge about the latest fitness information that can provide more assistance in working out in the gym even if you are not familiar of the gym equipments. Certified personal trainers can do also the nutrition counseling and sport coaching. If you donít to get exhausted inside the fitness gym, you can make a phone call and personal trainer will visit your house and he/she will make you fit armed will all the available programs he/she has. In the early centuries, only the athletes, celebrities and the wealthy people can hire personal trainers but now even a simple individual can hire them.
Upon hiring a personal trainer, you should know that the one you are hiring had knowledge on different gym equipments from weights, treadmill or the stationary bike. A trainer must guide all the process and introduces all the equipments that you will be using today up to the last day of your fitness goal. Then he/she will design a program that will fit your goals. Upon enrolling in the gym, without the help a personal trainer, expectedly they will be experiencing an injury or massive muscle fracture because of the unfamiliarity of the gym equipments. They are just pulling or lifting weights without any consultation from a personal trainer that knows very well about the classification of your body responsiveness of the gym equipments. A certified personal trainer will look after your safety to avoid injuries.
You have your own dietary program but you think that is no longer effective, so a proper exercise will help you continue your dietary program. Whether you need a complete overhauling in your diet or just a minor construction of your abs, a personal trainer is available to help you in your dietary program.
A personal trainer can design a specific program if you suffer before an injury or accident that causes muscular loss, joint readjustment, weaknesses and a previous surgery. He/she will help you regain strength as well as maintain your health fitness from your previous injuries.
If you are an athlete or just an adventurous warrior during your weekends, you should need a personal trainer to help you get a best body shape to get ahead of your sport or a hobby. Either you are doing the running, biking or swimming; a personal trainer will help you shape to prevent from muscle injuries and even excel up to the next level.
And lastly, before hiring a Personal Trainer is a good motivation program. When we workout on our own, we met an instance that we give up or lack of self-motivation but a personal trainer must have an extra convincing factor or motivational factor that you can meet your fitness goals in just minimum time.
|Posted on October 11, 2015 at 2:00 PM||comments (2)|
Becoming a Personal Trainer isnít available to anyone, but if someone become personal trainer receives a lots of benefits compare to work on your own. But if you decided to hire for a personal trainer, there are some reasons to think about it to choose the right person.
First of all, you should know that the one you want to hire have all the reasons to motivate you as a client that can provide different structures and accountability that you can develop a good health. A good personal trainer you should look is he/she had an alternative program in worse case scenario that you canít run because of some injuries and health condition problems. He/she has the efficiency to focus on the results of your desired fitness and not doing such inefficient workouts.
An example is he/she will instructed you to workout first on your upper part of the body but your main concern is to remove the baby fats in your tummy. He/she is just wasting your time. He/she has a plan to complete your fitness in a minimum span of time. If you are an athlete, you should look also for a personal trainer that knows very well about your sports so that he/she can improve more technical skills to focus more in your chosen sports.
Then, if you are a rookie of any form of exercises, you have to consider to hire a personal trainer that knows very well the basic training exercises. So that, your muscles will not work hard in your first day, a hospitalization will follow, if your trainer will boost you to work hard even if you canít. Now, if you think that you are already in good shape but you still need a personal trainer to maintain well your fitness, you should look a trainer that knows a familiar routine that you are doing before and with great motivation. But if know already all the basics steps that a personal trainer did, you wonít need the services of a personal trainer anymore. While youíre with the personal trainer, you must learn to get it alone in the future.
You should consider in needing the services of a personal trainer to look after your limits and strengths. He/she is the will give a signal that your body is working so hard. He/she will instruct you to move forward in your current workout or slowing down. Most of the personal trainers do their services at home because most of their clients prefer not to go to the gym. They feel that going to the gym is very exhausted instead they will put up a small workout area in their house and personal trainer phone call to look after them.
And the last thing that a clientís looking for a personal trainer is to lose weight. A Personal Trainer will give promises to their clients to lose weight and put into shape. Before hiring a personal trainer, you should be aware of his/her fitness background to meet your personal goals in loosing weight. A Personal Trainer will serve as your personal coach in your body fitness comparing to your doctor that take good care all of your internal health.
Although a personal trainer works for the money but you must be aware that he/she is helping you to get fit not to lose all your money without loosing your weight.
|Posted on October 3, 2015 at 2:55 PM||comments (2)|
You cannot measure every morsel that passes your lips, but it is a good idea to measure most foods and beverages until you get a feel for portion sizes.
It is a supersized world out there, and most people are surprised to find that their idea of a single serving is actually two or three.
If you are into bells and whistles, there are food scales that are preprogrammed with nutritional information, as well as scales that will keep a running total of your daily food and nutrient intake for you. The only tools you really need, however, are a simple and inexpensive gram scale, dry and liquid measuring cups, and idea on reading food labels.
Among all of the mentioned tools, reading food labels seem to be the most effective way of determining the right kind of food to be bought in the supermarket. It lets you make sensible food selections. Through the ìNutrition Factsî section in a particular item in the grocery, you can identify the amount of serving sizes provided in that product.
With food labels, you can clearly understand the amount and kinds of nutrients that are provided in the item. Usually, it contains the information on saturated fat, sodium, total fat, fiber, and cholesterol amount ìper serving.î
However, understanding and reading these food labels can be very perplexing. A typical consumer would definitely ask what those numbers mean and how it will affect her diet intake if ever she will religiously follow the serving guide as stipulated on the food label.
To further have a clear and more comprehensive understanding of the items stated in the food label, here is a list of things that you need to know:
1. Serving size
This is the primary item you will see in a food label.
The amount of servings stated in the food label refers to the quantity of food people usually consume. However, this does not necessarily mean that it reflects your very own amount of food intake.
Moreover, serving size determines the amount of nutrients that enters the body. This means that if you will follow strictly what the serving size is, you will obtain the same amount of nutrients according to the serving size that was given in the label.
For instance, if the serving size says one serving size is equal to 54 grams, that would mean you have to measure 54 grams and eat that and you have just eaten one serving. So to speak, the amount of nutrients stated in the food label is the same amount that has entered your body considering the fact that you have just eaten 54 grams.
However, if you have eaten everything, and the food label says that each pack is equivalent to 4 servings, you have to calculate the amount of nutrients that have entered your body. This means that if the food label says 250 calories per serving that means you have to multiply it to four to get the total amount of calories you have taken.
This refers to the list of available nutrients in a particular item. It is also where the nutritional claims of the product based on the recommended daily dietary allowance are stated. Usually, the nutritional amounts are based on both the 2,500-calorie diets and the 2,000 recommended dietary allowances.
In order to understand the numeric value of each item, you should know that the ì% daily valueî that the food label indicates is actually based on how a particular food corresponds to the recommended daily dietary allowance for a 2,000 calorie.
If in the event that you have purchased an item that has a dietary allowance different from the 2,000-calorie diet, you just have to divide the stipulated amount by 2,000 and you will be able to identify the ì%daily valueî for the nutrients.
This refers to the list of the ingredients that were used to manufacture the product. The listing is usually arranged from the main ingredients that have the greater amount by weight up to the smallest quantity. This simply means that the actual quantity of the food includes the biggest quantity of the main ingredient or the first item and the minimum amount of the very last ingredient.
4. Label claim
This refers to the kinds of nutritional claims of a particular food item. For instance, if an item says it is sodium-free, it has less than 5 milligrams per serving or a low fat item actually contains 3 grams of fat or less.
Indeed, reading food labels can be very tedious and confusing. Nevertheless, once you get the hang of it, it would be easier for you to watch your diet because you can already control the amount of food that you take.
|Posted on October 3, 2015 at 1:55 PM||comments (2)|
Even though there is so much information available about weight loss, the same diet mistakes are being made over and over every day. We are not talking here about little slipups where you ate a slice of pie that was not on the plan, but big mistakes that lead to failure to lose the weight that you want to lose. Understanding these errors can help you develop the attitude that will lead to permanent weight loss for you.
1. The All Or Nothing Attitude
All or nothing dieters will often pick out a complicated diet that is almost impossible for them to maintain. Before beginning, they will search the kitchen for anything that does not fit the plan and throw it in the garbage. They are planning to be the perfect dieter, and so they will be, for one day, three days, seven days or even a couple of weeks. Then, inevitably, something happens that means they cannot keep to the diet one time. Immediately the whole thing is ruined in their eyes and the diet is over. They go to the store and buy all the things that went into the garbage last week and proceed to gain back all the weight that they lost, as fast as possible.
If you are this kind of dieter you need to ask yourself some tough questions. Do you really want to lose weight permanently, or just lose a few pounds so that you can enjoy putting them back on again? The way forward is to make small changes to what you eat so that you have a slow but steady weight loss.
2. The Attitude of Sacrifice
Another common mistake is to view your diet as a period of sacrifice. You do not allow yourself the foods that you enjoy most while you are on your way to your target weight. You may have a great diet plan and be very successful in losing weight, but what happens when you reach your goal? You have not learnt to eat 'bad foods' in moderation so as soon as you start, you are likely to go out of control. It is better to include a little of everything in your diet and learn to enjoy it in small quantities. Yes, even chocolate!
3. Goal Failure
Setting achievable goals is vital in any weight loss plan. Goals should be clear, realistic and set out in writing. While you probably do have an ideal weight in your mind, unless you are only very slightly overweight it is probably too distant to be useful. A more useful goal would be to lose two pounds per week for the first five weeks and then one pound per week after that. Some weeks you will lose more and some less, some weeks you may even gain, but if you track your progress on a graph you will see that ups and downs are natural and do not stop you progressing steadily toward your major goal.
If you have been making these mistakes, do not worry. The most important point in dieting as in so many other things is to move on. Learn from your failures as well as your success and do not use a mistake as an excuse for giving up. The only way to achieve your goal permanently is to make a commitment to become a healthier person. Remember that eating normally includes eating more some days and less others. Learn to enjoy food in moderation and you have every chance of avoiding these bad diet mistakes.