|Exercise & Fitness
An active lifestyle is more than simply visiting the gym for an hour or jumping around in the living room to an aerobics tape. Be creative and find ways to incorporate movement into almost everything you do.
through training Plateaus
If your workout has hit a snag, don't despair. By implementing the
following strategies, you can blast through a plateau and take your physique to
Portuguese researchers discovered that sudden heavy physical exertion releases
high levels of nitric oxide into the bloodstream of migraine-prone individuals,
prompting the dilation of blood vessels and the onset of a migraine headache
within the next several hours.
Weak muscles are often at the root of back pain, especially lower back pain.
The muscles of the back, the abdomen, and the buttocks all support the spine -
these muscles are called the core muscles.
Looking for small, isometric movements combined with stretches to lengthen muscles or exercises to challenge your core stability and balance. Then Ballet-Barre workout can be a good choice.
Iobella innovative body-slimming technique originated in Switzerland and evolved in Italy before making a splash in Argentina, where IOBELLA has achieved an A-list following among celebrities, socialites and women who simply want to look their best.
The pelvic floor is a large hammock of muscles
stretching from side to side across the floor of the pelvis. It is attached to
your pubic bone in front, and to the the tail end of your spine behind. The
openings from your bladder, your bowels and your womb all pass through your
pelvic floor. Your muscles near your pelvis are very important to
The image of the body beautiful is constantly with us, whether in the media, with new looks of the rich and famous or in adverts for new and miraculous supplements or exercise fads.
For some Valentine’s Day means long-stem roses and fine dining, but this year valentine among fitness-obsessed is more about, cycling, yoga, and boot camp—together. Find ways to get your partner's heart racing for year-long lasting health & fitness memory.
Fitness boot camp are still very popular and best place to get afit body.
A fitness boot camp is a type of group physical training program conducted by gyms, personal trainers, and former military personnel. These programs are designed to build strength and fitness through a variety of intense group intervals over a 1 hour period of time.
Boxercise refers to a form of physical workout and fitness programme that involve combining boxing together with a prolonged exercise of moderate intensity such as the aerobic exercise. Boxercise is a fantastically fun exercise class based on boxing training principles.
Weighted clothing is clothing that adds weight to various parts of the body, usually as part of resistance training. The effect is achieved through attaching weighted pieces to the body (or to other garments) which leave the hands free to grasp objects.
Hula hooping can burn more calories than step aerobics and raise your heart rate as much as cardio kickboxing. It works your waist and core muscles, and can tone your thighs and biceps.
Fitness game, Exergaming or exer-gaming (a portmanteau of "exercise" and "gaming") is a term used for video games that are also a form of exercise.
Jumps using jumping shoes is an explosive, highly motivating, interval training program. It is designed specifically to challenge the whole body, building muscular strength and endurance.
ViPR is an acronym for Vitality, Performance and Re-Conditioning.
VITALITY: A renewed sense of energy and movement possibility – purposeful and strong
PERFORMANCE: Performing at the highest level possible, with plenty to spare
Tough Mudder is an endurance event series in which participants attempt 10-12 mile long military-style obstacle courses.
The Flywheel experience was crafted by Ruth Zukerman, a legendary instructor and driving force behind the New York indoor cycling phenomenon.
A definition of muscle confusion is “A training principle that states that muscles accommodate to a specific type of stress (habituate or plateau, also called homeostasis) when the same stress is continually applied to the muscles over time, therefore one must constantly vary exercises, sets, reps and weight to avoid accommodation”.
Barre Belles is the ballet-inspired workout created by Alison Hess. Choreographed at 160bpm, it is sure to have you sweating and shaking.
Rebound exercise or Rebounding is a type of elastically leveraged low-impact exercise usually performed on a device known as a rebounder—sometimes called a "mini-trampoline"—which is directly descended from regular sports or athletic trampolines.
Kranking is the claimed as the first exercise program to focus on the upper body
as a way to build cardio fitness. It represents a new way to build aerobic
capacity and upper body strength, burn calories and build core stability. And
since it utilizes the upper body instead of the legs, it represents a unique
cross-training opportunity for athletes of all types.
Sweatworking is business networking while taking physical exercise and so working up a sweat. This way of working originated in the USA and started to be promoted in London in 2012, where gyms offered facilities and sessions of this kind.
40/20 is based on research by Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan.
High-intensity interval training (HIIT), also called High-Intensity Intermittent Exercise (HIIE) or sprint interval training (SIT), is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods.
Keeping your muscles and ligaments flexible is
important because tight muscles can cause chronic pain. Flexibility training
helps balance muscle groups that might be overused during exercise or physical
activity or as a result of bad posture.
Studies have shown that, on average, men tend to be affected earlier in life
by PD and suffer a more severe course of illness than women. Furthermore, the
symptoms of this condition seem to vary according to the sex of the
patient. Another key aspect to be noted, Estrogen plays a role in delaying or
preventing age-related cognitive decline and memory loss.
New research finds many cancer survivors are obese and not physically
active, which could make it harder to keep their cancer under control.
Researchers in Canada analyzed data from more than 114,000 adults.
Not moving around enough increases your risk of
breast cancer. Inactivity may also been linked to cancers of the
womb, lung and prostate. On the other hand, the good news is that being very
active can probably halve your risk of cancer.
The more vigorous the exercise is, the better,
from the standpoint of overall health benefits.
A fitness injury can be painful, inconvenient, and ruin your exercise routine.
Thankfully, though, there are ways to keep your body in top condition at every
workout. In addition to practicing equipment safety, and proper form, you can
significantly cut your risk of injury by regularly stretching your muscles.
The Anterior Cruciate Ligament is extremely important to all, as this ligament
controls rotational forces in the knee. If this ligament is torn, sudden changes
in direction become nearly impossible. Prevention of injuries to the ACL should
be part of every training regime.
Exercise plays an important role in building bone in childhood and adolescence,
maintaining bone before 50, and slowing down bone loss after 50. But exercises
are not equal. Brisk walking (as if you are late for an appointment) for 30
minutes four days a week can help reduce bone loss before and after menopause.
A drop in athletic performance or a general feeling
of fatigue may indicate you are suffering from anemia, a condition in which the
production and amount of your red blood cells is below normal. Red blood cells
which carry oxygen from the lungs to muscle tissues and organs are synthesized
in the bone marrow. Each cell lives for about 120 days in the circulation.
Cellulite is the lumpy substance resembling cottage cheese that is commonly found on the thighs, stomach, and butt. Cellulite is actually a fancy name for collections of fat that push against the connective tissue beneath a person's skin, which causes the surface of the skin to dimple or pucker and look lumpy.
Stretches For Runners to Prevent Injury
for many is a part of your cardiovascular routine. Running, of course, is not
for everyone. It is a high-impact activity that is not always suitable for
over-weight or older women, whose joints just can't take the constant pounding.
Exercises to Cross-train and Stay Socially Active
in mind, variety is the spice of life, so enjoying rock climbing, Rollerblading,
cycling, hiking, jogging, or skiing with friends, which are also excellent ways
to stay socially active and keep the body fit.
with Strength band
As a complete workout on their own or a supplement to free weights and machines,
strength bands are the ultimate tool for customizing workouts and isolating
muscles. And the portable bands and tubing make the perfect travel workout.
They're easier on the joints. In fact, they're so effective and safe that
physical therapists often use them with their patients.
It can take 6-12 weeks to return to a pre-pregnancy state - sometimes longer
- so don't give up! With proper training, and beginning as early as 24-48 hours
after birth, you can avoid many problems and work toward rebuilding and toning
your body the right way.
A study of 30 healthy women and men, ages 20-45, sponsored by the American
Council on Exercise (ACE) and led by Peter Francis, Ph.D., at the Biomechanics
Lab at San Diego State University, compared 13 of the most common abdominal
exercises and ranked them from most to least effective.
A workout to firm your Bikini-bashful body zones. You can do all the
exercises or just the ones that target your personal trouble zones.
Either way, do them every other day to see results in three weeks.
Fitness tips to suit your Body-Type
All of us
are programmed by birth to be tall and long-limbed, petite and short
limbed, small framed or big-boned or whatever. It is better for all
of us to begin accepting the imitable things about our body type,
and move towards improving on what can be improved.
Exercises to Prevent Nighttime Leg Cramps
you suffered from sudden spasms, or tightening, of muscles in the calf
(sometimes in thigh and foot) at bedtime or rest? There is a chance you might be
suffering from Nighttime Leg cramps.
Ready for Lower Body Workout
Working the lower body requires a lot of energy, but that effort is
repaid with many benefits. Energetic exercise which uses the big muscles
of the legs and hips speeds up your metabolic rate long after the
exercise is over. Thus a combination of strength training to accentuate
and define muscles, and frequent aerobic exercise to help you lose any
excess fat, can dramatically improve your shape.
According to a recent study, working out with a buddy could increase the
effectiveness of your workout, so this valentine's Day pick a partner to
workout. The study further stated that choosing a partner who you perceive to be
a better performer than you could increase your workout time and intensity by as
much as 200%.
Boredom will kill any workout routine. Who really wants to work out on the
same machines doing the same reps every day? It gets to be so very boring, that
you lose all motivation to work out in the first place. This is an indication
that your body is craving for new and adventurous ways to workout.
Leigh McCool, is an American professional wrestler who is best known for her
time in WWE. She is a former two-time WWE Divas Champion & a two-time WWE
Trying to participate in sports or exercising while wearing glasses can be
rather difficult. Many hazards are posed from this practice such as destruction
or damage to the glasses themselves.
Its time to clarify and re-define your goals for 2013 and rock all through the year. Catch on the latest exercise routine called, The Start - Keep - Stop exercise.
According to a survey submitted by The American College of Sports Medicine (ACSM), Body weight training is at number three position in top fitness trend for 2013. Body weight training has become increasing popular with “at home” exercisers and folks “on the road.” Also because, it's affordable (no equipment to purchase), speeds up the workout time (no equipment to adjust), and doesn’t require much space.
Aerobic kickboxing can be effective and fun - if you 're careful. Here are some
tips for anyone embarking on this type of exercise program, but beginning
exercise need to be the most conservation of all.
All of us are programmed by birth to be tall and long-limbed, petite and short
limbed, small framed or big-boned or whatever. It is better for all of us to
begin accepting the imitable things about our body shape, and move towards
improving on what can be improved.
In a new randomized controlled trial,
both aerobic and resistance exercise improved glycemic/blood sugar
control in people with type 2 diabetes. The greatest improvements
came from combined aerobic and resistance training.
While some people really value the time they spend at the gym, and love the results they’re getting, shelling out money each month for a fancy gym membership simply doesn’t appeal to me. I’d rather buy something else, like a pair of shoes, or a nice dinner.
Cheerleading has evolved from leading the crowd in cheers at football games to a competitive, sport featuring acrobatic stunts performed by a group of athletes- and as a result the number and severity of injuries from cheerleading has also surged.
Every women desires to be lean and fit with well sculpted B's (breast & butt). The idea extends from watching celebrities and royals who inspite of thier hectic routine are able to squeeze out time for exercise and a healthy diet. Be it, Queen Rania's secret of looking beautiful, fit and healthy or sport loving princess Alexandra's way of staying fit. We have for you Top 5 Royal Queen and Princess Fitness secrets uncovered.
Jumping rope is a great cardiovascular exercise. It's one of the foundations
of a boxer's conditioning program, and you've got to be in shape to box. The
tennis champ Jimmy Connors used to skip rope as part of his conditioning
Medicine ball Workout for Lower Back
A medicine ball is a weighted ball roughly the diameter of the shoulders (approx. 14 inches). It comes in a variety of weights from 2lbs.-30lbs. and can be made of hard plastic, dense rubber or synthetic leather material. Being one of the oldest strength and conditioning tool, it has been used to improve explosive power and strength.
Minimizing Sore Muscles
Arghh, the dull pain from sore muscles, is a repeated complain from
women involved in fitness training! Hard exercise causes muscle damage. If you
looked under a microscope at your sore muscles after a hard workout you would
see torn and ruptured individual muscle cells, and breakdown of the membranes
between them. High intensity exercise causes muscle soreness.
Full-body workout: BODY, MIND AND
Of course, there's always that old standby, a sleeker body. It's the reward that lures legions to the jogging trail, the health club or the aerobics class..
The stomach muscles are often some of the weakest
in a woman's body and we tend to make up for this fact up
letting the back take the strain.
If you find yourself too busy to make it to the gym 5-6 times per week or you
feel that your body is over trained and you need a refreshing change, the total
body workout may be just the thing you need.
There are two primary muscle groups on the back of the lower legs - the
gastrocnemius and the soleus muscles. The soleus is a wide, flat muscle that
lies beneath the heart shaped gastrocnemius. Both muscles contract to extend the
feet and toes, but the soleus can only fully contract when your leg is bent to
at least a 30-degree angle.
Escalating Density Training is not like your traditional weight training.
While traditional weight training focuses on muscle fatigue, EDT focuses on
muscle performance. In this system, you move increasingly heavy weights in short
periods of time in an effort to boost your overall power output.
The New 10-20-30 Concept for Runner
In a new study conducted by researchers at the University of Copenhagen, recently published in the Journal of Applied Physiology, runners saw a notable increase in speed, stamina and performance after adopting a new 10-20-30 training method.
Workout for Travelers
Try to work up to 20 reps for each exercise while performing your
resistance band workout. (If it's your first time, start with five or however
many you can or have time to do)
Is fitness fun for you? Do you find yourself motivated? Do you dread the treadmill? Yes, then maybe your fitness needs to be redefined. Fitness should be fun, so that it lasts. Although diet, nutrition, hydration and a workout plan are crucial, the most important ingredient to fitness is fun.
Weight training is very helpful in reducing stress. Lifting heavy or
challenging weight can help you to release all the negative energy that you may
be carrying around.
Two important factors that are responsible for breast involution are skin elasticity and breast density. Breast shape changes as the result of gravity, breast growth, pregnancy, breast feeding, weight fluctuations which in turn cause stretching of the skin’s collagen and elastin which keep the skin firm.
Depending upon your genetics, as well as your exercise routine
and diet, your body shape may be quite different from those
around you. Not everyone likes the body type or shape that
they are born with, but there are ways to make the most of
what you have.
Abs are your body's center of power and provide core strength. Strong abs
aid balance, help prevent lower back injuries and promote good posture.
Consistent abdominal workouts (10-15 min, 4-5x per week) performed correctly are
not just for physical well being, but for aesthetics too.
Exercise plays an important role in both the prevention and rehabilitation
of many forms of heart disease. Exercise can have a positive influence
on many of the factors that increase the risk for heart disease such as
high blood pressure, high cholesterol, diabetes and obesity.
In order to prepare for the upcoming season of golf and to improve your golf swing, the implementation of golf fitness exercises geared to develop your body in the golf swing is needed. This type of program will prepare the body for the golf swing and golf next season.
When you sit in a standard chair, some important postural control muscles are inactivated, while others are being asked to work overtime. The Hamstrings are shortened by long hours of sitting. Also, during sitting, the Gluteus maximus (GM) is relaxed and unable to tension the lumbosacral fascia. The Erector Spinae (ES) muscle group therefore is made perform the entire lumbar extension workload. Assuming you are not using a full and appropriately shaped chair back, your Iliopsoas muscles must pull your torso forward to stop you falling backward, and they have to do that at the short end of their range of contractile length. All these triggers are responsible for Iliopsoas muscle shortening and development of trigger points.
Twenty-two years of age, a leading Fitness model and Bikini Competitor, winner of second Place at the fitness competition, the Natural Buckeye Classic and working as a Qualitative Data Researcher- well, its no other than Bianca Burke.
Pilates is great for shaping your body, balancing your muscles and
making you more flexible. It gives attention to your stabilizing
muscles, which are often ignored by other exercise styles. It does
some strengthening, especially when it comes to your trunk section,
but its primary purpose is not to make your legs strong.
Born 14 April 1982 in Gateshead, Vivtoria Barr is an athlete who represented Great Britain at the 2008 & 2009 Summer Olympics in the 4x400m women's relay. In 2010, Victoria won a bronze medal representing Great Britain at the 2010 European Championships in the 4x400m relay. The team completed the final in a time of 3:24.32. She is supposed to represent Great Britain in 2012 Olympics to be held in London.
Before you blow your money on a pair of shoes, it's important to understand the sport for which the same are being chosen, walking, running, jumping etc.
The optimal exercise regimen for preventing osteoporosis has yet to
be established, but these guidelines are based on our current state
With every passing day the percentage of toxins are on the rise in gar·gan·tu·an around us. They are in the air we breathe, the food we eat, the water we drink, and they are at home, at work, at school and in our neighborhoods. With the rise in consumption of fried and fatty foods, processed and fast foods, as well as sugars, the liver is left exhausted. Other factors that can break down this natural detoxification process and make it slower and more sluggish include sickness, diseases, legal and illegal drugs, alcohol, smoking, stress and even consuming too much food.
Every shot counts and every day is an opportunity to make a difference in the lives of young people.
Annika’s love of sports was nurtured by her parents Tom and Gunilla and was strengthened by a healthy rivalry with her sister Charlotta. She began playing golf at the age of 12, but also occupied her time with badminton, soccer, tennis and competitive skiing.
Pilates is one of the most popular forms of exercise around, mainly because it produces real fitness results without much of the 'strain and burn' involved in more typical workouts. Pilates is one of the few forms of 'real' exercise that can be performed by those with prior back, muscle, and joint injuries (as long as it done under the supervision of an expert instructor).
Having a background in competitive gymnastics and currently a professional competitor for Miss Fitness USA & National Finalist for 2011 is no other than, Ashley Del Monte Anton. After being a gymnast for10 years Ashley was forced to retire from the sport after suffering multiple severe injuries.
There is a thin margin between over-training and under stimulating a muscle for growth. While sweating it out in the gym one loves to reap the benefit of their labour What happens, if your body stops responding in a positive way.
Our bodies are genetically conditioned on how we lose or gain
weight. The first place where we gain weight
is the last place where we lose it. We cannot reduce only the part
we do not like. Once we lose fat from our body, we lose inches
everywhere even where we do not want to lose.
Cooling down is equally important at the end of your exercise session as it is to warm up. Do not neglect this part of the routine, however tired you are: just as you needed to raise the performance level of your cardiovascular system, so you now need to bring it gently back down to normal.
Fitness tips for Travelers
Work calls many of us to travel a lot which can sometimes jeopardize our diet plan and exercise routine. Also, with the summer break around many of you would be planning a holiday. Just in case you stand a risk for giving in or losing track, check out and remember these tips to be make up for the lapses, if any.
Stretching the groin
The adductor muscles of the leg are often referred to as the "groin muscles" and include the adductor magnus, adductor longus, adductor brevis, pectineus, and gracilis. They are fan-like muscles in the upper thigh that pull the legs together when they contract. They help stabilize the hip joint. The adductors attach from the pelvis to the femur (thigh bone).
Workout Tips for mother-daughter duo
While you are looking around for a workout partner in order to get fit, just a hand shake away is one in form of mother and/or a daughter. Age doesn't matter if you have a daughter who is a pre-schooler, grade schooler, teenager and so on. This will not help in building your physical fitness but what you stand to gain is a emotional bonding which will only get stronger with time and age.
Turning gardening into a complete body workout
Trust me you could turn gardening into a complete body workout, and at the same time make your environment more beautiful. Gardening involves a number of different kinds of exercises, including stretching, weightlifting, and a moderate cardiovascular workout.
Teri’s interests developed in the field of Anatomy and Physiology which prevailed upon a medical profession as a MRI Technologist specializing in breast imaging. She encounters not only breast cancer, but essentially ailing health in every aspect imaginable.
Pole dancing exercise moves typically include climbing, hanging, spinning, swinging, and striking sexy poses on or around the pole. Working with a pole tones the upper body, legs, and core, it can add variety to your platonic workout, while providing body support at the same time .
Tennis Elbow: an insight into elbow pain.
According to new research from Yale University School of Medicine. Findings show
that people who practice yoga and meditation at least three times a week may
reduce their blood pressure, pulse and -- most importantly -- their risk of
In this busy world of hush and rush, women find less time to their health.
But note small changes in your lifestyle could add on to give you a better
disease free, fit and healthy body. We often hear people complaining lack of
time and motivation to exercise or that they are too busy to workout.
The fitness ball — basically a big, somewhat bouncy ball — was supposedly
developed by a physical therapist to rehabilitate back, knee, and hip injuries,
but they can do a whole lot more.
You have a substantial number of options when it comes to getting and
staying in shape. The days of combining a boring resistance training session
with a cardiovascular workout are gone. With plyometrics circuit training, you
can spice up your workout and add flare to your exercise regimen.
At birth, our 270 bones lack calcium. As we grow, a bone's soft
collagen framework rapidly stores calcium. Bones lengthen
at special structures near their ends called growth plates.
The most dangerous fat lies around the organs, deep within the belly. The fat in
the abdominal area functions differently than fat elsewhere in the body. It has
a greater blood supply as well as more receptors for cortisol, a stress hormone.
With high stress and, consequently, high cortisol levels, more fat is deposited
in the abdominal area.
Portuguese researchers discovered that sudden heavy physical exertion releases
high levels of nitric oxide into the bloodstream of migraine-prone individuals,
prompting the dilation of blood vessels and the onset of a migraine headache
within the next several hours.
The hip is one of the largest
weight-bearing joints in the body. When it's working properly, it
lets you walk, sit, bend, and turn without pain. To keep it moving
smoothly, a complex network of bones, cartilage, muscles, ligaments,
and tendons must all work in harmony.
To strengthen a muscle, let it do its job repeatedly against resistance. For
example, to bring strength back to your weakened neck and upper back muscles,
and to strengthen them a little further to meet the demands of a bent-forward
posture, you must not only use these muscles, but also make them work harder
One thing that won't change in 2010? Our
time-crunched schedules. We're busy and we don't want to waste time with long,
boring workouts. The result of this trend will be shorter, higher intensity
Energetic dances and dance-based exercise programs are fast-moving and
fun. Dance in all its forms is a great way to get and stay in shape and
to loosen up joints and muscles. Besides, dancing is fun.
A sufficient weekly volume of exercise can lower both total cholesterol and
LDL-cholesterol and increase HDL-cholesterol (the ''good'' cholesterol).
If you're looking for a fitness regimen that will help you keep fit
throughout your pregnancy, consider doing some water aerobics. Being in water
will take the weight off your legs and back and you will feel more comfortable
working out. Aside from that, aquarobics has been shown to help during labor.
New research suggests that, if used properly, vibration plate exercise
machines may help you lose weight and trim the particularly harmful belly fat
between the organs. Overweight or obese people who regularly undertook Power
Plate exercise are more successful at long-term weight loss and shedding
visceral or belly fat than those who combines dieting with a more conventional
fitness routine and those who simply maintain dieting.
To get the kind of look a bodybuilder has or even better think of you self
as a body sculptor. Trust me you don’t have to workout day and night for
achieving a perfect physique. Just keep in mind the following tips in your mind
and see the difference in your body yourself.
The purpose of sweat is to cool the body by sitting on the surface of
the skin and allowing heat to escape from the body. Effective sweating
is when someone is glistening as the moisture forms a cooling film over
the skin. An abnormal lack of sweat in response to heat may be harmful,
because sweating allows heat to be released from the body.
Resistance stretching, is a form of conditioning, that contracts a muscle and
elongates it -- the opposite of an exercise such as a bicep curl, which causes
muscles to shorten.
(pronounced sarko-peen-ya) is the "age-related" loss of muscle. The word comes
from the Greek, for "flesh reduction." Just like
"sarcopenia is a serious degenerative condition
that increases ones risks for falls and makes one more vulnerable to injury."
Whether to work out while unwell concerns many exercisers. Although more
research is needed, the general guideline is that if you have symptoms of a
common cold, with no fever and all symptoms above the neck, moderate exercise
such as walking
should be okay. However, if your symptoms include fever, extreme tiredness,
muscle aches or swollen lymph glands you should refrain from exercise until you
Many "isotonic" sports drinks claim to re-hydrate and boost energy, but then any
product containing calories will increase your energy levels. Many sports drinks
contain large quantities of sugar - in some cases, as much as 18 percent.
Hooping is back and it isn't just for kids anymore. The new hi - tech hoops are
larger and weighted which allows the hoop to move and maneuver around an adult
body with ease. This new movement art is known as 'hooping' or 'hoop dancing',
and is a perfect warm up activity for all kinds of group fitness classes.
A little bit of exercise helps people improve their memory and brain function,
according to a new study. Exercise is recommended for weight loss, stress relief
and energy boosts -- and now, exercise may also be used as a weapon in the fight
against Alzheimer's Disease (AD).
VO2 max is the maximum ability of the body to transport oxygen from the air to
the muscles for energy generation. It involves the heart’s capacity to pump
oxygen-rich blood to the muscles, as well as the muscles efficiency in
extracting and utilizing the oxygen.
It has been estimated that 1/2 kilo (1 pound) of body fat equals around 16,000
kilojoules (or around 4,000 calories). So to lose 1/2 kilogram of body fat each
week through exercise, we need to burn off approximately 2,500 kilojoules (600
calories) extra each day.
The need for leading a healthy, active lifestyle is indeed serious, but
exercise can be play as well as work. Keep in mind that most sports and games
require movement. You can think of the benefits of participating in or training
for a sport as the three Fs, because you’ll often get faster and fitter-and
you’ll have fun, too.
exercises to increase power
Plyometric training is specific work to enhance explosive power. In other words,
it involves a lot of jumping. Plyometric training is used for sports that
require short bursts of power such as tennis, basketball, or skiing, but it's
also a good exercise for anyone who wants to increase her power.
Anxiety is an emotion everyone has
experienced. It is a distressing feeling of apprehension and uneasiness. Being
anxious causes changes in your thinking (fear, worry), bodily functions (rapid
heart beat, sweating), and behavior (pacing, tapping the table), all of which
only reinforce your feelings of distress.
We know that our bodies need fuel, as does a car. We can increase
the performance of a car with good fuel, and we know that cheap or incorrect
fuel causes unnecessary wear and tear on the engine. For us it’s the same: we
work better on good quality fuel and burn more fuel when inactive, to power
basic processes such as breathing and blood circulation.
Long, lean and lovely Shoulders
Toned shoulders and sculpted arms make dressing an absolute pleasure, and they
also make your upper body leaner and stronger. They take time to achieve, but
rest assured it can be done – here's how.
Cold weather might make you feel like hibernating,
but you don't have to give up your exercise and fitness goals. You can exercise
indoors. Focus on how you'll benefit if you keep up your exercise routine
throughout the cold-weather season. Exercise can help you shake those winter
to gain muscle and lose fat at the same time is impossible. It just can't be
done. This is why most women who are trying to do both at the same time see no
results and give up. You have to do gaining muscle and losing fat in phases.
Fitness model or natural bodybuilder look strikingly different
because of a low body fat percentage and enhanced muscle mass and
muscle density. These are components which can be built over time.
You cannot just expect results within three to four months and think
you have done the necessary work.
Abs are your body's center of power
and provide core strength. Strong abs aid balance, help prevent
lower back injuries and promote good posture. Consistent abdominal
workouts (10-15 min, 4-5x per week) performed correctly are not just
for physical well being, but for aesthetics too. The secret to
developing great abs lies in treating your body as a complete unit.
Elliptical trainer: for a impact free workout
Elliptical trainers are exercise
equipment that combine the movements of the stair climber, treadmill,
and the exercise bike into one. The basic features of elliptical
machines include the drive system, the resistance system and the stride
American College of Sports Medicine
and American Heart Association have provided physical activity
recommendations for adults and older adults
Our body dislikes staying still for long. The longer you're still, the
more tension that accumulates from being in one position. If you're
stuck behind a desk for that long, you can do some simple exercises
while sitting or standing. No special skills or equipment is needed. You
can take a break every couple of hours to "desk"ercise.
Interval training is simply
alternating bursts of intense activity with intervals of lighter
activity. Interval training works both the aerobic and the anaerobic
system. During the high intensity effort the anaerobic system uses the
energy stored in the muscles (glycogen) for short bursts of activity.
Body Image is defined as the mental
representation of your physical self at any given point in time.
Body image refers to how you see yourself, how you feel others
perceive you, and what you believe about your physical appearance.
Body image is influenced more by self-esteem than by how physically
attractive you are to others. It is how YOU feel about and in your
Better breast cancer survival may be among the
many health perks of physical activity. The findings add strong new
support to the growing body of evidence that healthy lifestyle
factors such as eating well and exercising regularly provide
significant health benefits, possibly even offering protection
against cancer recurrences about on par with chemotherapy and even
the newer hormonal and drug treatments.
Exercise addiction is rare but real.
For every person who over exercises, there are more than a hundred
people who rarely exercise. Usually people who exercise regularly
get along better at home and at work.
Besides giving a great aerobic workout, in-line skating also helps
you get long and lean legs and tones your rear in no time.
secret to losing Fat? Crank up the Intensity
Research shows that high-intensity, anaerobic workouts that include the
short-burst, get-you-out-of-breath, sprinting types of exercise, will make
your body release significant amounts of the most powerful "fitness hormone"
in your body - growth hormone, or HGH. .
Get ready to spice
up your walking program
More and more women opt for walking as a form of cardiovascular
exercise to burn calories and melt away the unwanted fat. Walking for fitness is
certainly much more than going out for a stroll. It incorporates the muscles of
the upper and lower body making it a GREAT aerobic activity.
Exercise at Your Office
You may not want to turn your office into a mini gym, but there are
exercises you can do at or near your desk to boost energy levels, relieve stress
and burn calories.
If cycling or mountain biking is new to you, many
guides have several trips that are the perfect introduction. You will need to
learn some basic shifting and climbing skills. Mountain biking can take us many
places including away from the daily
stress and turmoil of
our hectic lives.
Pilates: an Exercise in Balance
Pilates is one of the most popular forms of exercise around, mainly because
it produces real fitness results without much of the 'strain and burn'
involved in more typical workouts. Pilates is one of the few forms of 'real'
exercise that can be performed by those with prior back, muscle, and joint
The upper back muscles, specifically the rhomboids and trapezius
muscles are responsible for pulling the shoulder blades together and
elevating the shoulders. Their development is critical to counterbalance the
chest and anterior shoulder (front) muscles.
Women over 60
Women over 60 who exercise for at least 30 minutes
three times per week have the heart, lungs, and muscles of a woman ten years
younger. The kind of exercise that you do depends on what effect you want to
Menopause brings with it a wide range of
changes to a woman's body. Without doubt, exercise is the menopausal woman's best friend in
a way that it
allows to control your body and emotions by using your internal resources.
well as helping your body to relax by reducing muscle tension, these stretch
exercises can be done to increase flexibility or to ease muscles, or cool down
after exercising. Ease your body into these stretches: you should not be
jumping or bouncing around, and the exercises are not supposed to be
uncomfortable. Remember to breathe slowly and rhythmically too.
neck consists of a series of interlocking blocks (vertebrae), each linked on
either side by a facet point, and all but the top two separated by a disc.
Problems can arise with any of these structures: it is possible to have a
painful, stiff facet joint on one side only or on both sides, or pain at
more than one facet joint on one or both sides, or at one or more facet
joints and discs.
Many studies involving
different age groups and differing exercise have shown that regular physical
activity lowers blood pressure for those who have hypertension. A review
of over 20 physical activity and blood pressure studies showed that, systolic
blood pressure is lowered about 11 mm Hg and diastolic blood pressure is reduced
an average of 8 mm Hg with regular exercise. Those effects have been
documented for men, women, and children and can occur after just a few weeks of
important in sport and daily life to enhance body control, increase foot speed
and prevent injury. Agility forces the trainers
to quickly move their body.
In principle the muscles which have the shortest
joining distance between the approaching bones are those principally responsible
for the movement. .
Cool-down periods hold as great a significance as warm-ups, in fact
both of them are an essential part of an exercise routine. Warming
up aids the body in making a smooth transition from rest to
activity, where as during a cool-down, the body cools.
Revamp your fitness routine
To keep on achieving results from your fitness routine, it's
important to mix it up and keep the workouts interesting and productive. You can
adapt some of these tricks indicated below for your own fitness routines,
whatever your goals.
Adding "Balance" back
You must balance your life such that the various elements in your
life focus on your fulfillment, to help you eventually reach a level where you
can pursue your personal desires.
Amount of exercise- a key in cutting
The best way to lower your high blood cholesterol is to eat foods
low in saturated fat, total fat, and cholesterol, be more physically active, and
lose weight, if you are overweight.
Skipping to Good Health
Skipping can actually tone the muscles of the upper body (especially
the deltoids and to a lesser degree the chest and upper back) as well as the
lower body (especially the calves and hamstrings). Besides it promotes
definition of abdominal muscles and reduces cellulite.
Diet for Athletic
A person on a high carbohydrate diet stores far more glycogen in
muscles than a person on either a mixed diet or a high fat diet. Therefore,
endurance is greatly enhanced by a high carbohydrate diet.
Being Active at all
Being overweight, obese or even extremely obese in no way should
interfere in your determination towards achieving health & fitness goals.
appropriate fitness program for yourself
Start by turning simple daily activities into something more
beneficial. Simple changes such as vacuuming more vigorously, taking a brisk
walk during your lunch break or doing arm curls with a can of soup will increase
blood flow and strengthen muscles.
Every Breath You Take
Breathing properly is relaxing and stress-reducing, and it is less
taxing on your neck muscles. And, yes, it will improve your performance as well
by giving a push to your body's metabolism.
Keep Your Fat Furnace Working
One problem for the increase in body fat % with advancing age is
that 'basal fat oxidation' - the rate at which fat is broken down inside the
body tends to drop as we get older.
Running for Women
Running increases strength in the legs and leads to improved
cardiovascular and respiratory systems. It is also an excellent calorie burning
Cardio Timing: The Secret to
Burning Fat Up To 300% Faster
If you want to get the maximum benefits possible from every minute
you invest in your workouts, then you should consider getting up early and doing
cardio before you eat your first meal - even if you're not a "morning person."
Stretching for fitness
Stretching independently or as a part of a fitness routine has many
beneficial effects that can be felt even during exercises themselves.
Image: The History Of Body Hate
And How To Change It
You've got just the body your mother line sent to you over thousands
of generations. Don't let corporate advertisers rape you of your inner or outer