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The Best Tips For A Great Exercise Program – ...

Posted on by Elen Stone / Posted in Articles | Tagged , , , , , , , , , , , , , , , , , , , | Leave a comment

Today, with our busy lifestyles, few of us that have families can afford to take the time necessary to go to the fitness club or neighbourhood gym on a regular basis.

Heck, even if it’s within a short distance, we’re talking about several hours commitment per session.

Who has the time for that!?

 

Still, we all already know that exercise is just downright good for you.  If you name any random 10 medical situations and diseases, I’m very sure about this, that some form of frequent exercises is a good treatment or preventative measure for at least 9 of them.  Diet and exercise pop up as actions to prevent many of the diseases that ail us today, and both of these areas are a good place to focus on if your concerned about your health.

Even just some simple walking for exercise can go a long way to improving your health.  Walking for exercise is fun, easy, and is a great stress reducer but more on that in details bellow.

Another idea is that of a home gym equipment.  And I’m not talking about enough equipment to fill up the basement or several bedrooms and the living room.  What you want is something that you enjoy and that can be done in the privacy of your home whenever you desire.  A friend, who’s working on his muscle tone has a resistance weight training program with 1 piece of equipment.  The wife of my brother likes the aerobic action of a small trampoline and treadmill and have only these 2 devices at home.

The idea of home gym equipment need not be a daunting enterprise, just something that will can save time and allow you the exercise program that your desire right there in your own home.

Another great workout however is simply walking! 

The great thing about walking for exercise is that you can do it anywhere.  You have absolutely no excuse for not getting up and walking around for at least 30 minutes a day.

So, it’s raining outside?  Take an umbrella!

Seriously, just get out for a short walk around the block a couple times and you’ll thank yourself for it later.  If the weather is absolutely bad outside, just walk around your house or apartment for a while. This is better than doing nothing!

Walking for exercise is extremely low impact, and so anyone of any age can do it safely and frequently without worrying about damaging themselves.  It is harmless.

Running and other more strenuous forms of exercise can cause all kinds of joint pain and soreness and isn’t recommended unless you are in a better shape.

A lot of recent studies into different forms of exercise are showing that walking is every bit as good for you as running or other more vigorous exercises, you just need to do it longer.  If you are walking for exercise, go for at least 30 minutes or even an hour.  The more the better, as you can’t hurt yourself by walking too much.

There are a lot of exercise programs that are beginning to realize the benefits of walking for exercise.  As it is something virtually anyone that can walk can do, there is a huge target market for walking programs.  I’d recommend any program that motivates you to walk frequently.  Even without one, there are hiking and walking clubs all over the place to join.  Not only can walking for exercise be a way to maintain good health, but it can be a good way to meet new people and form new networks.

With so many benefits and virtually no cons, you can’t go wrong with walking for exercise.  Its only drawback is that it takes time to do, but it is time well spent.  What is the value of good health and longevity?

Also add on a favourite piece of gym equipment and you have everything needed to develop a healthy workout and exercise program without the inconvenience of going to the gym all the time.

 

 

Ten Ways To Get 10 Mins Of Fitness Exercise Every ...

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Fitness Training Experts recommend working out 40 minutes to an hour a day (30 minutes for beginners) for weight loss and fitness.

But if you’re like most women, you don’t always have a block of 30 to 60 minutes a day to offer exclusively for doing your fitness workouts.

You can still exercise–you just need to sneak in the equivalent in resourceful ways.

“The main idea is just to keep moving,” say many fitness experts. For example get a cordless phone or install a very long cord on your regular phone and walk while you talk.

Find whatever works for you and just move.

Park half a mile from the mall or your work and walk, walk, walk. Take the stairs instead of the elevator. Those little but important things add up.

Every Stolen Moment Adds Up

In case you think that short bursts of activity have an insignificant effect on your fitness program, just think again. Researchers found out that women who split their exercise into 10-minute increments were more likely to exercise consistently, and lost more weight and easier after 4-6 months, than women who exercised for 20 to 40 minutes at a time.

In a landmark study conducted at the University of Virginia, exercise physiologist Glenn Gaesser, PhD, asked men and women to complete 15 x 10-minute exercise routines a week. After just 21 days, the aerobic fitness volunteers were equal to the 10 to 15 years younger people because their strength, muscular endurance, and flexibility were equal to them.

In another study, researchers at the Johns Hopkins School of Medicine in Baltimore also found that for improving health and fitness in inactive adults, many short bursts of activity are as effective as longer, structured fitness workouts.

“It would be useful for people to get out of the all-or-nothing mind-set that says –‘If you cannot exercise at least for 30 minutes, then you are wasting your time’-” says Glenn Gaesser.

Breaking your exercise into small chunks on your overscheduled days can also keep your confidence up, says Harold Taylor, time management expert and owner of Harold Taylor Time Consultants in Toronto, who has written extensively on the subject.

“Skipping exercise altogether is ‘de-motivational’–you feel depressed and guilty,” Harold Taylor says. “If you skip it, you tend to figure, ‘What’s the use? I can’t keep up with it anyway.’ Yet as long as you make some effort each day, that motivates you onward. Success breeds success.”

Keep also in mind, though, that short bursts of exercise are meant to supplement, not replace, your regular fitness routine. Here’s a roundup of practical ways to work exercise into your day even when you “don’t have time to exercise.” (You don’t have to do them all in 1 day; select what works for you.)

Short bursts of exercise around the House

  1. When you go outside to pick up your morning newspaper, take a brisk 5-minute walk up the street in one direction and back in the other.
  2. If you’re housebound caring for a sick child or grandchild, hop on an exercise bike or treadmill while your ailing loved one naps.
  3. Try 5 to 10 minutes of jumping jacks. (with this exercise, a 150-pound woman can burn 90 calories in one 10-minute session.)
  4. Cooking dinner? Just do standing push-ups while you are waiting for your meal to be cooked. Stand about an arm’s length from the kitchen counter and push your arms against the counter. Push in and out to work your arms and shoulders.
  5. After dinner, go outside and play tag or shoot baskets with your kids and their friends or walk few times around the buildings’ block.
  6. Just before bed or while you’re giving yourself a facial at night, do a few repetitions of some dumbbell or free weights exercises. Just keep a set of free weights on a shelf in front of your bathroom sink.

While Waiting

  1. Walk around the block several times while you wait for your child to take for examples a music lesson. As your fitness level improves, add 1-minute bursts of jogging to your walks.
  2. Walk around medical buildings if you have a long wait for a doctor’s appointment. Just ask the receptionist to give you an idea of how long you have left to wait. Most of are usually very willing to tell you.
  3. While your son or daughter plays a soccer game, walk around the field and train yourself a bit.
  4. Turn a trip to a park with your child into a mini-workout for you. Throw a ball back and forth and run for fly balls.

All these above are only few small tips and ideas how to use your time gaps for your 10 min training.

You can just find more ideas to do it and remain healthy, fit and full of energy your whole life.

 

 

 

 

10 Healthy Tips for Fitness Success

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Getting fit is on the minds of most people.

However, many people are not consistent and fail in the first three months of an exercise program.  But if it becomes a habit and they stick to it, something magical happens after four months.  You are finally getting the results you expect and chances are you will continue with the exercise program.

 

The best 10 simple tips to help you with your fitness success.

  1. Get Moving

Resolve to be active in a variety of physical activities on a regular basis that will develop strength, cardiovascular capacity and flexibility.

  1. Prime the Pump

Resolve to participate in physical activities that involve the large muscle groups of the body.

  1. Let Your Muscles do the Work

Resolve to lift weight or use resistant exercises to place demands and challenge your muscles.

  1. Loosen Up

Resolve to stretch regularly – before and after or during exercise.  Remember to move your muscles through their full range of motion on a regular basis.

  1. Win the Losing Game

Resolve to maintain your weight at an appropriate level.  If you need to lose weight, a general rule to follow is to eat less and exercise more (both in moderation).

  1. Watch What You Eat

Resolve to eat a healthy diet.  Good nutrition equates to good health.  Good nutrition involves providing your body with the required nutrients in appropriate amounts.

  1. Chill Out

Resolve to keep matters of your life in proper perspective.  Know what factors you can and cannot control in your life.  Don’t “stress out” over those things beyond your control.  See change as an opportunity, not a threat.

  1. Get Plenty of Rest

Resolve to get enough sleep.  The basic guideline concerning how much sleep you need is whatever enables you to feel refreshed, alert and in relative good spirits the next day.  Sleep helps to rest and restore your body – both physically and mentally.

  1. Keep Your Focus on the Task at Hand

Resolve to make time to exercise on a regular basis.  Consistency gets results.  Focus on the muscle you are exercising.  Don’t just go through the motions.

  1. Keep in Mind that “There is no Free Lunch”

Resolve to commit to sound lifestyle choices.  For example, don’t smoke.  Maintain an appropriate level of body fat.  Avoid the latest fitness and diet fads, magic potions and exercise gadgets that seem too good to be true (they always are).

For more information and tips on exercises see also all our relevant articles to this subject.

Here is one extra Tip:

The Path to Performance

Of course, if you want to remain fit you have to chalenge your body a little bit more. This brings you strength, energy, health and balance.

If you have no time because of your work and family the best choice is a 24 Hours Fitness Centres.

It all depends on what you want to achieve.  In 24 Hours fitness centres, a uniquely specialized fitness program is available to anyone who simply wants to improve their performance in a specific sport or is seriously training for competition.  The program is designed by educated and experienced fitness trainers and athletes.

The Performance program includes a menu plan specifically customized for the workouts you have chosen.  You can choose a resistance training, a functional training, a body pump etc combined with a full cardio workout.  Don’t forget to ask there for a metabolic rate test and a test for your condition.

The gym programs are always designed for those who wants to get started as soon as possible but has no clear and specific idea how.  And the best thing is you can go for training any time you want or you have a free time slot

This is clearly the best option for them because all the information on nutrition, resistance training is learned through the fitness program.  This is the foundation one needs in order to have results that would last your body a lifetime.

The Components of Fitness

A regular exercise, an intense workout is just part and parcel of your path to health, fitness and well-being.

There are other factors that should just as well play a part and which fitness centres teach you.

Food intake is one of them.  A menu is provided to those who follow the performance path.  This details what you should or should not eat, or at least eat less of, if not completely avoid.  Cardio is also one as this enhances your endurance to stress and exercise. Vitamins and supplements are a necessity unless you are sure that you are able to receive the proper amounts of iron, calcium, vitamin C or D or E in a day.  If not, it is best to take them in.

Fitness training is a feather in your fitness success cap and is a necessary tool for being healthy, strong and balanced. 

Simple Exercising For Real Weight Loss

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If you want to lose weight you don’t have to make only special or complicated exercises.

There are two things you need to get your head around in order to lose weight – one of them is what you eat (and to check a little bit the amount of food you eat) and the other one is exercise.

People who are overweight often go white at the thought of exercise and don’t fancy the idea of joining a gym and getting hot, pink and sweaty in front of all those toned bodies but there are lots of ways in which you can incorporate exercise into your daily routine naturally.

If you are overweight and haven’t done any exercise for a long period of time the last thing you want to do is to overdo things – but slowly and gradually building up the amount of exercise you do each can really help with your weight loss goals.

Walking is a great form of exercise and often under-rated. It doesn’t matter how fit or unfit you are – going for a walk is good for you. You can easily incorporate walking into your daily routine;

”           Get up 10 minutes earlier and walk to work if possible

”           If you take the bus get off a couple of stops earlier and walk the remainder of the way

”           Park a little further from your work or the shops and walk for the last few blocks

”           Don’t automatically jump into the car to drive to the store – take the time and walk

”           Don’t leave it to the kids to take the dog for a walk, take it yourself – you never know, you just might start to enjoy it

”           Weekend walks around the park or along a hiking trail are brilliant exercise and free entertainment. Healthy, enjoyable and free for the whole family.

Cycling is another great form of exercise which can easily be incorporated into many daily lives;

”           Cycle to work – this will not only help you to lose weight and get fitter, it will also help to save you some money. You’ll also be able to feel like you’re doing your bit for the environment – cycling is a very environmentally friendly method of transportation.

”           If it is too far to cycle to work why not put it on the back of the car and take a trip around the park in your lunch hour.  This will leave you feeling energized and refreshed to tackle the afternoons work.

”           Get into the habit of taking family cycling trips on the weekends, this is good for all and great fun. If you can get your children into the habit of taking regular exercise and enjoying the great outdoors they are more likely to grow up to be healthy and active adults.

Other forms of simple exercise with fun

Other forms of exercise which are great fun and can be incorporated into your daily life without going all out at the gym include;

”          Dancing – this is a great form of exercise too. Put on your favorite tunes and dance around the kitchen whilst you’re cooking the dinner, get your hips swaying whilst you’re washing the dishes and dance around with the vacuum to your favourite songs.

”          Swimming – is another fantastic way of enjoying yourself whilst losing a little weight.

There really are plenty of ways to incorporate exercise into your day and help with your weight loss goals, why not try a few?

Windsor Pilates And the Amazing Special Exercises ...

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Windsor Pilates is an Amazing Body Training.

The Windsor Pilates is generally considered as a powerful tool for sculpting long and lean muscles and reshaping the body from top to bottom.  All of the Pilates movements necessary for attaining this goal are included on the videos, which were designed with the instructions of Mari Winsor herself.   They all work primarily on the deeper abdominal muscles and the equilibrium that aid to hold it all in.

Special Windsor Pilates exercises necessary for abs sculpting

Here are the special Windsor Pilates exercises necessary for abs sculpting.

  • Hundred – This is done by lying on the back with the knees above the chest and extending the arms at the sides. Following that starting steps is the moving up of the chin and chest a little, and if you are up on your shoulder blades, you need to raise your legs upward. Then, up-heave the arms six inches and speedily pump them up and down five times while exhaling.  Note that to gain a good result, you have to repeat pumping for ten times until you make 100 pumps.
  • Roll-Up – Sitting with the legs straight and the arms in front is the basic element in this special Windsor Pilates exercise. All you need to do is to hold your abs in, and slowly roll all the way down, feeling each vertebra pack into the mat until you are lying flat. However, in doing this exercise, be careful not to let your feet pop up.  Then, raise your arms above the chest and gradually roll your torso up and forward to tighten the stomach until you are back into the starting position.  This must be executed for five to ten times.
  • Rolling Like a Ball – This is fun and effective in the first place. The position necessary here is just sitting up and pulling the ankles in toward the buttocks and wrapping the arms around them. The important thing to note under this special exercise is not to roll on your neck and this must be done for five times.
  • Teaser – This is performed by lying flat on the back with the legs straight out and arms on the mat, stretched up over the head. The lifting of the legs up while raising both arms overhead until the fingers are pointing at the toes is done in this Windsor Pilates exercise. In addition, you need to exhale and slowly roll back down and back to the original position.
  • Crisscrosses – As the final special exercise for abs sculpting, this must be executed with the head slightly moved up, then bring the knees to the chest and put the hands gently behind the head. Note that the interlacing of the fingers is not advisable here. Then, inhale and gently twist to the right bringing the left elbow to the right knee whole aligning the right leg.  And, unlike the other special Windsor Pilates exercises, crisscrosses must be repeated for five sets with the total of ten crisscrosses.

The Windsor Pilates is one of the excellent home workouts ever created.  You’ll enjoy every minute of it.

 

The Amazing Windsor Pilates Fitness Training

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Short Introduction

As the world continues to revolve on its own pace, many movements and developments came out and filled the entire world instantly. These improvements brought a huge positive result to most of the people.

One of those great improvements that ever came out and caught the attention of the whole humanity is the fitness industry.

One of the most popular fitness programs that have swept the continents by storm is the Windsor Pilates.

Windsor Pilates for long years has been setting a new level of standards to the fitness world.  It is well known and favoured by many dieters, athletes, and body builders worldwide because of the many of benefits that Windsor Pilates Training brings.

It is even very popular among many pregnant and nursing mothers as it creates wonders that are obtainable from no other techniques.   Now, it is being labelled as the most excellent approach to fitness.

What is Windsor Pilates?

Originally developed by a German national named Joseph Pilates who became well-known for his lifelong interest in body good conditioning and training, the Windsor Pilates is noted for its ability to shape and sculpt the entire body and help you lose weight at the same time.

It was conceptualized as a unique home workout that leaves you refreshed and alert with a great feeling of physical and mental well-being.  And, unlike most of the well-known fitness programs, the Windsor Pilates is a perfect sculpting option for everyone, young or old, whether you are very fit or out of shape.

As a unique fitness program, the Windsor Pilates focuses mainly on bodyweight which include exercises which stretch, strengthen, and tone all the muscles of the body, especially those of the core or abdominal and lower back regions.

It holds certain principles that are worth noting: the Concentration, Control or Precision, Centring, Stabilizing, Breathing, Alignment, Fluidity and Integration.

Concentration is the most basic of the Windsor Pilates principles.  This is very important for attaining a successful workout knowing that the awareness of the body will be enhanced due to the mind body connection which results to conscious control of movement.

Control or Precision is not about intensity or multiple “reps”, but it is more of descent form of snug, emphatic results.

Centring functions mentally within the body to calm the spirit.  In this principle, a focus on the torso – abs, pelvic girdle, lower backs, gluts – results to the improvement in a strong core and enables the rest of the body to function properly.  All actions involved here work from the trunk and flows outwards to the extremities.

Stabilizing is also important in practicing Windsor Pilates as prior to the movement you have to make; you need first to be still for a safe starting place for kinesics.

Breathing must range from deep, coordinated, conscious diaphragmatic procedures of inhales and exhales to initiate mobility and help in the activation of the muscles and to keep you focused.

Alignment is also very essential for Windsor Pilates as this serves as the key to good posture.  This allows you to be conscious of the position of your neck on the spine and pelvis, right down through the legs and toes.

Fluidity is characterized by a smooth, continuous motion rather than jazzy repetitions.  This is considered as very necessary as it is only through this principle that an elegant and graceful look will be created.

The Integration finally is deemed necessary as it serves to generate a holistic mind and body workout.

All of these principles of Windsor Pilates are generally considered for the fact that they will guide everyone practicing Pilates to achieve an adventurous workout for a stronger and healthier look.

What makes Windsor Pilates Different from Normal Weight Training and Exercise Routines?

Everything is possible when it comes to Windsor Pilates.  Originally developed by Joseph Pilates and redeveloped by Mari Winsor, one of the most sought-after Pilates trainers by the biggest stars and celebrities in Hollywood, the Windsor Pilates has various things that make it distinct from normal weight training and exercise routines.  It is a complete set that will not only help the customers to get toned and sculpted, but also to lose weight all at same time.

The Windsor Pilates is in the first place the only program that highlights an exclusive “dynamic sequencing” which is highly considered as the key to Pilates system.  Mari Winsor has in fact tutored and improved her techniques over the past 20 years to acknowledge the proper order of exercises to aid the clients maximize their outputs.

To further create a better result, the Windsor Pilates has a special video “The Virtual 3-D Training” that features the methods applied in the workout.  And, since it is very important in every Windsor Pilates exercise to be in correct position to attain the best posture, the Virtual 3-D Training introduces the correct positioning of the body by way of giving a distinct glimpse with graphics and special camera angles.

The Windsor Pilates also gives you a special blending of controlled kinesics that are assured to shape and sculpt long and lean muscles.  So, you better try it because undoubtedly, the Windsor Pilates is one of the excellent home workouts ever created.  You’ll enjoy every minute of it.

Functional Strength Training Improves Body, Health ...

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Functional strength training

The term “functional strength training” it is a time for exercising each muscle group for strength to achieve everyday activities in an easier manner.

Improving daily movements, with the muscles you use for everyday activities such as walking, sitting, standing, lifting, pulling, and pushing, among others. You begin to increase your functional strength by following a fun and easy routine right in the comfort and security of your home.

There is no need to go to the gym or to use fancy equipment. Working at home also means that no one is looking at how you are dressed. As with most exercise regimens, variation in your routine will help to keep you engaged and upbeat.

Functional Strength Training

When you are actively present in the moment, you will have more fun. A sample five day plan could include a day for each of the following, aerobic training using stair steps and jogging, the next day you might have a day of stretching with yoga.

Then take a day of rest followed by resistance training and a day that includes Pilates. Fancy equipment is not necessary.

Repetitions of daily movements may be all one needs to get started on a functional strength training program. While waiting for the coffee to brew in the morning, use the counter to do, a few push-ups might be an easy way for you to incorporate bicep, triceps and shoulder strength into your day.

Set aside an entire hour or more at one time. Functional strength training can be completed daily in short bursts throughout the day. Just remember to use everyday activities and repeat repetitions to build strength.

Proper nutrition along with the all of the above will bring about positive changes in your overall health. You will find your energy levels developing. Even the blahs seem to fade as you become stronger and healthier. Another side benefit is good posture.

Another key point to remember when you are out there trying to build up a high level of strength is that it is not going to come quickly without a proper good foundation. This is to say that if you are regularly eating unhealthy food, it will be highly difficult to maintain and build strength than it would be if you always went out of your way to follow a good diet to the letter. While you do not have to go over board and be very strict with your nutrition plan, keeping to healthy foods, in general, will go a long way towards helping you build up a considerable amount of strength. And with good posture follows healthy bones. Functional strength training is a fun and simple way to increase strength, flexibility, balance, agility, and speed.

By simply starting to exercise and sticking to it, you have the opportunity to reduce diseases like heart disease, cancer, stroke, and diabetes. You also create a better way of life for yourself by helping to maintain your weight, bone structure, and muscle mass. Additionally, exercise helps contribute to healthy mental states, keeping us smarter, saner and happier.

Functional strength is essential for good health, daily exercise and daily routine builds one’s muscles. Find functional strength training opportunities to work out in everyday activities to improve your health strength condition.

 

The “Lazy” Fitness Program

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Although we probably all want to keep fit, for most of us we can’t do it for one reason or another and everybody here knows what I mean!

It may be that we are just busy, we have health issues, or we are not sure what to do ore we are not enough motivated.

Yet training and exercising are so easy to do. So, why don’t we most of us avoid body work-out?

Probably because that when we think of workout we imagine a man running at 100mph on a treadmill, dripping sweat, with muscles like the “Hulk”. However, that is far from the truth of the reality. You will find below some very easy to do exercises.

Weight Lifting

Now you are not going to have to run out and order 100kg weights from the nearest sports store!

All you need to start with is a couple of bags of sugar, or tins of rice pudding or even 2 small bottles of water. While sitting down hold the weights as far out in front of you as you can and count to 10. Then put them straight up above your head and count to 10. Then put your arms out to the side in a cross formation, and again count to 10. Then repeat as many times as you can, but it should hurt your arms as that means it is doing some good. After a few weeks you may feel as though you can step it up with some proper handheld weights, about 1.5 Kg end so on.

Walking


Amazingly, proof is starting to appear that walking is one of the best exercises ever which everybody can do.

We are not talking about strolling around the shops or walking for hours through the parks of your neighbourhood but walking non-stop somewhere for 15 to 30 minutes at a reasonable pace.

This will get your heart beat increasing, and a cardio will help keep bad things away, like heart disease, and burns some fat too. It is better if you can include a hill, and you may want to vary it by travelling to other places for a walk just for your extra motivation. If you have a dog then that is an incentive, if not, ask a neighbour if you can you his or her pet dog for s walk.

Leg Muscles

If you have stairs at home or at work, then just use them!

Stairs are great at giving a number of muscles in your legs and for the hips are a great workout. Stairs also force you to pull in your stomach muscles and with this way to train them.

Do not run stairs up and down! This is dangerous and unhealthy! Keep going up and down with a decent “rhythm* until you are out of breath. If you do that every day them after a few weeks you will notice that you are doing more than “climbing” few stairs. You are building your leg muscles with this exercise, tiding your hips the same time and training your stomach too.

Conclusion

Doing any kind of exercise, you are helping not only your body good shape and strength but you will certainly benefit your overall health. That means you are also protecting your heart health, you can help keep diabetes type 2 at bay, boost your immune system, and improve your memory too.

After a few weeks you will also feel much healthier, and you will see another and much better side to life.

Never overdo it when you are starting out, just do everything slowly and “lazy” so that you learn what your limits are. And believe me, once you have been at it for a few weeks things will get a lot easier for you and you will love fitness “lazy Training” for good, especially when you see its result.

How To Improve Your Personal Fitness Tips

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Would you like to improve your current fitness level?

But you have to consider that this is not always the easiest goal, but it is really possible. Believe me!!!!

Keep on reading to learn more about this very important task

First, make sure you are realistic in your fitness goals.

You will not be running a marathon or even a 5k in just a few weeks if you struggle to run a mile now. Nothing worth achieving happens overnight.

You may be yearning for that incredible body that you see on others and have a huge desire, but it is going to take time and a lot of hard work and discipline too.

Make sure you are consistent with your workouts. That’s why, set yourself a workout schedule that you can stick to.

If you know that you are going to be too busy to your workout in the mornings, or you are not much of a morning guy, then set your workouts in the evening. On the other hand, if you find yourself too exhausted to work out in the evenings, set your workouts in the morning or even in your noon break.

It is better to plan your workouts during the time of day that is best for you and stick with them. Do not skip a workout unless it is an extreme emergency or you are unfortunately ill.

Try to avoid overworking out!!

Yes, this may seem to contract the previous paragraph, but as far as overall fitness and health is concerned, rest is just as important as the workout.

You should not be working out hours per day every single day. Aim for short workouts that are an hour or less approximately three to five days per week. You should have at least one or two rest days so that your body can recuperate from your workouts and build your muscles too.

And do not forget strength training!

When many people think of fitness, they think of cardiovascular fitness.

However, strength is an equally important factor in overall fitness. That’s why Strength Training is very important too.

Many people hate strength training because they think it involves lifting really heavy weights very awkwardly.

Believe me!  This is not true!

In fact, this type of strength training is very dangerous. Lifting lighter weights with high repetitions and proper form is the best way to develop proper muscles and real strength.

It can be tough to have motivation to work-out on your own

Yes! Of course, you need the right motivation too!!!

That is why it is suggested that you find a workout buddy to get trained with you. By having someone working out with you, the both of you are more likely to remain more motivated to your body training, leading to better results.

Just make sure you and this person can follow the same nice workout schedule.

Finally, be mindful of your diet

Regardless of how great your workout regimen may be, you are not going to be physically fit if you eat sweet sugary cereals or pop tarts for breakfast, nachos for lunch, and pizza for supper (with a piece of cake as a late-night snack).

Replace the very sweet cereals and pop tarts with oatmeal, some pieces of fruit, and a couple of eggs. Replace your nachos and pizza with a healthy salad, whole grains, lean meats, etc.

By doing this, you will notice that you will look and feel better, leading to better overall health and fitness.

These tips will put you on an excellent starting point towards becoming a healthier you.

Put them to really good use and be amazed by the progress you make in your personal fitness goals.

Discover The Incredible Potential of Interval ...

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May be fitness is something you truly desire and have yet to truly achieve.

It may be that you want to dedicate yourself to regular, vigorous exercise, but simply cannot find enough time in your schedule to spend doing lengthy workout routines. And perhaps the results of all these exercises and workouts left you feeling frustrated and disappointed at your inability to succeed in this particular realm of life.

Forget the fear of having not the good results you  are expecting after few months of hard and long-time workouts, as there is a great exercise technique that may be just the solution you need.

If spare time is at a premium in your life, but you also have the desire to improve your overall fitness and health, there is no need to abandon hope.

What is High Intensity Interval Training

High intensity interval training, often shortened simply to HIIT, is an exercise strategy that can produce the results you want in far less time than you may have possibly believed.

HIIT workouts should not be mistaken for a silver bullet when it comes to boosting fitness, because hard work will still be required. However, this type of fitness program has the ability to facilitate terrific outcomes without eating up all of your free time.

Broken into its simplest definition, HIIT workouts involve abbreviated bursts of exercise at a near-maximum level of effort which are interspersed with periods of rest during which the body has a short time to recover. The repetition of this pattern continues, but for a significantly shorter period of time than a more conventional cardiovascular workout would require.

If this sounds too good to be true, it is important to remember that although a HIT workout requires a great deal less time than the exercise routines you may be used to, the level of exertion required in order to achieve maximum benefits will be noticeably greater.

During the high intensity portions of the workout, you really need to be putting forth close to your highest level of effort possible. So’, for each of the periods of maximum output, your body will indeed be stressed. But, if the time savings that and achievable through this type of program are worthwhile to you, consider embarking on a HIIT journey of your own.

The amazing results of High Intensity Interval Training

HIIT workouts are so incredibly effective because of their ability to facilitate calorie and fat burning of just during the workouts themselves, but also well into the hours following such sessions. So, the benefits of these routines continue even after you have stopped exercising. This is a tremendous positive that should not be overlooked. In addition, these kinds of workouts have been shown to halt the muscle loss that frequently accompanies significant weight loss (which is what many people are attempting to accomplish through exercise in the first place).

The bottom line is that as long as your existing level of fitness can support the type of maximum exertion that HIIT sessions require, these workouts can be an incredible tool in your overall fitness plan.

It is always smart to consult with your physician before embarking on a HIIT program, but once you get going, you are likely to find that the results are truly remarkable.

A Preschool Kid’s Fitness Helps Children Get ...

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Pre-schoolers Fitness Business

Working with kid’s is amazing and has fun!

If you’ve always dreamed of working with kids as a gym instructor or a motivator, then a kids’ fitness business might be just the right chance for you. A Preschool Children’s Fitness Business allows you to work with kids and provide them with age-appropriate fitness workouts to help fight childhood obesity and to help children study how to remain in shape, healthy and fit.

Childhood’s overweight is increasing among kids of all ages at an alarming percentage in the United States and all over the world. Even very young kids, preschool ages two to five, are not out of danger. Few of the contributing issues include poor and bad diet, very little or no activity, and an absence of structure when it comes to breakfast, lunch and dinner times. Parents are the most important part of the solution to this issue, as they control the activity at home and meals, but schools and other organizations are also part of the solution. You can be too as a fitness trainer and motivator!

Children spend an huge amount of their time at school, and pre-schoolers often don’t have a planned preschool fitness class or P.E..

You can approach the local schools or preschool establishments in your area to ask if a preschool fitness class is a possibility. Some preschools or day cares will allow you to come in at a regular time every day and teach the little kids fitness exercises and how to eat healthier and right. Explain to the director and administrator the importance of preschool fitness exercise and how it can help kids study to stay in shape as they grow up.

You can also sign on with a children’s fitness business franchise to equip yourself with the necessary fitness equipment, manuals, tools, and training materials to deliver the correct fitness activities and actions. The right fitness tools, special for pre-schoolers, are also existing and available to help you get started with a local preschool fitness and motivation studio. You have too illustrate to them how much your program can help pre-schoolers and their health.

Blending a Variety of Fitness Activities for the Best Results

Before signing on with a children’s fitness business chance, find one that offers a variety of training systems in one program. A program that mergers exercise, diet, gymnastics, sports, and dance helps children to be active while learning new fun moves repeatedly. Since small kids can easily become bored with the same routine day in and day out, you can offer new, exciting sessions to keep them on their toes with this type of training package. Doing a variety of exercises helps them to workout with various parts of their bodies as well as learn stretches, warm ups, lite muscles training, and cool downs to keep their muscles flexible and strong.

Find a preschool children‘s fitness business that offers materials, kids can keep and take home with them. This will help the kids and their parents to be mindful of how important exercise and diet are in their daily lives. Some programs offer colouring sheets, handouts, newsletters, healthy recipes, class projects, and so forth. They also include fun games to help children learn about their bodies and how they work and be healthy. These all, can make children’s fitness fun and educational.

Conclusion

A preschool children’s fitness business can add joy, fun and purpose to your life as you watch the children in your classes get excited about being healthy – all while earning a very good income!

Do research online today to find the franchise that’s right for you or organize one by yourself!

The Amazing Benefits of Strength Training

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The Amazing Benefits of Strength Training

Huge Benefits and Amazing Results from the first 2 Moths

The benefits of a good strength training program are almost endless.

It reduces illness and increases happiness in your life and the most important, you will have beautiful muscles to show at the beach.

Strength training should be part of everyone’s weekly plan, like a routine.

Even if you have less time and you have a long working day, strength training, according to the ACSM (American College of Sports Medicine), only needs to be done 2-3 times per week with each session lasting no more than one hour.

Gigantic profits and amazing results can be realized after the first months and only for 2-3 hours per week..

The Benefits of Strength Training

Do you know the profits you will have if you bring Strength Training in your life?

Regular strength training will:

**increase bone density which is important for post-menopausal women.

**increase muscle mass which burns more calories throughout the day than an equal amount of fat.

**help you in day to day activities. Working place activities, house and garden activities, going with friends and family swimming or to the mountains, having sports or hobbies and many others. It will keep you moving and independent, which is especially important for the older people. Imagine not being able to lift a 5 pound bag of flour or take the garbage out by yourself or to be not able to enjoy few walking hours in the nature with your family and friends.

**lower the risk of osteoporosis, hypertension and diabetes.

**help you avoid lower back pain.

Even with all these profits of strength training, many people are unwilling to start training with weights . Concerns include injury, incorrect form and for women; not wanting to build muscles and look like a man as they believe of course.

When starting your strength training program, the risk of getting injured can be greatly reduced by starting out with training machines rather than free weights. As you become more familiar and comfortable with the machines and your body strength rises, very slowly start learning how to use free weights with the right way.

If you want to stick with the machines, know that they will give you the same paybacks and results as free weights. As for the concern that women will look like men, it won’t happen without the help of steroids, which you shouldn’t even consider using them.

Sometimes when we think of being healthy and strong enough for every activity in our life, we are thinking of eating and running. While these are very important too, strength training should never be left out of our weekly routine.

We can do our weekly strength training at home too, using simple and low cost training devices and weights. We can find and purchase all we need easy and in amazing low prices online and in Amazon.

Strength training provides benefits to your health that cannot be found with any other mode of exercise and shouldn’t be forgotten.

Put under relevant products as in all eshop blogs with banner title and links to new tab.

The Three Key Elements to a Golf Specific Fitness ...

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How you can have the chance to win a Top Golf Touring Professionals

The most of the Top Golf Touring Professionals recognize that they need more strength, energy and body and mind power winning on the tour today takes than a great golf game. That means golf players have to considerate and understanding every single aspect of their mental and physical being and what issues influence their performance.

The Three Key Elements

Gain a competitive edge in your next round by integrating these 3 key elements into your current fitness program.

Specific to golf Functional Training

Get rid of the traditional gym machines which focus on isolating specific muscle groups and require no stabilization work by additional muscle groups. 

Integrate some new and old fitness tools which allow you to move your body in a more functional setting.

These include cable machines, fitness balls, medicine balls, balance disks, traditional dumbbells and don’t forget about the power of using your own bodyweight. (here links to the specific machines to our fitness eshop opening in new tabs)

Very important: Increase Core Stability

More efficient movement creates more efficient power.

Golfers maintain an athletic posture over long periods of time and require both trunk and core stabilization and endurance.

By increasing your endurance and strength in the core region of your body, you provide both a solid base of support for rotation in addition to the proper transfer of power throughout the body.

Differ your Planes of Motion during Exercise 

A golf fitness program has to have varying planes of motion as part of your weekly strength routine.

Planes of movement include front to back motions, left to right and rotational exercises. Some good examples include multi-directional lunges and medicine ball wood chops.

You can find easy all these products for your Training online and in Amazon.

Functional Physical fitness for this year

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Physical fitness this New Year is no-nonsense!

What sort of Fitness is the best for you?

Bellow I have few Physical fitness varieties you can do:

Functional fitness marks the return of many connected and true fitness patterns that are barely deserving of the term “pattern” at all.

physical fitness

Functional Workouts — You’re bound to hear a good deal of the term “practical training” this year. This describes any workout that goes beyond into our daily activities. Examples of practical workout include sport-specific training (for newbie professional athletes or weekend warriors), core training and multi-muscle relocations that target the muscles we utilize regularly.

Brief Effective Workouts– We’re demanding much shorter total body workouts. Examples include physical fitness classes like – cardio-pump and cardio-resistance training fusion exercises such as Boxercise with weighted gloves. Overall body circuits comprised of multi-muscle workouts like squats, lunges, push ups, and pull ups are also popular.

Core Training– The core is specifically all the muscles in your abs and back that aid strengthen your other muscles and better support your spinal column. A delighted spinal column will make basic daily jobs– such as reaching, lifting and flexing, chasing after the kids, even sex – simpler and more satisfying. Prepare to see more core training strike your fitness centre through stability ball exercises, Pilates and yoga strength and stretch workouts, and abdominal-specific workouts.

physical fitness

Common Sense Dieting – There has actually been a huge shift away from low carbohydrate – high protein “wonder diet plans”. The huge majority of North Americans understand that a healthy body requires carbohydrates in the kind of whole grains, fibre, colourful fruits and leafy green veggies for a total diet plan.

Mind-Body Workouts– Fusion workouts with more spiritual origins (yoga and Pilates) combined with standard weight training and cardio elements are big.

With mounting stresses in our home and work, we desire a way to get fit physically and mentally.

Fun Workouts– Today physical fitness is considered a leisure activity, so it has to be fun or people simply will not do it. Enjoyable exercises to hit the scene are mostly dance-inspired – belly dancing, cardio strip, pole dancing, and salsa dance workouts. We get our fun and workout too!

Workouts in the house– If you’ve chosen to get into shape, do you want to spend a lots of loan on a piece of physical fitness devices that might be a clothing rack in a month? That’s why working out in your home, in limited space with little, cost-effective pieces of equipment– like resistance bands, dumbbells, stability balls, and pure body weight workouts (push ups, crunches, body squats, bench dips) is high on our concern lists and light on our pocketbooks.

physical fitness

Practical Physical Fitness

Practical physical fitness marks the return of numerous tried and true fitness patterns that are barely worthy of the term “trend” at all. Examples consist of fitness classes like – cardio-pump and cardio-resistance training blend workouts such as Boxercise with weighted gloves. You can find all you need in fitness store and very fast and easy online too!!

Get prepared to see more core training strike your gym in the form of stability ball exercises, Pilates and yoga strength and stretch workouts, and abdominal-specific workouts.

Enjoyable exercises to hit the scene are largely dance-inspired – belly dancing, cardio strip, pole dancing, and salsa dance workouts. Exercise and have fun too.

 

Yoga for Weight Loss: What you need know to ...

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Welcome back to my “yoga for weight loss” article!

Okay, let’s cut right to the chase for how Yoga works for weight loss.

We’ve gone over the sun salutations and if you are anything like me, you probably tried them already and found out that Yoga’s stretching’ exercises actually do burning calories.

Now let’s target the trouble spots.

Poses for Trouble Spots when Using Yoga for Weight Loss

  1. Abdominal Region: The Forward Bending Pose, the Bow Pose, the Peacock Pose, the Spinal Twist and the Triangle Pose.
  1. The Arms: Definitely the Peacock Pose! the Wheel Pose, the Crow Pose, the Side plank Pose and the 4-limb Staff Pose.
  1. The Thighs: The Bow Pose, The Shoulder-Stand, the Hero Pose, the triangle and wheel poses.
  1. Love Handles: The spinal twist, the triangle pose, (with practice) the Side Crow Poses, (for ease) The Side plank pose.

I realize the spots above are the ones we need to target when we are trying to lose weight. That’s why I have made sure to go over them first.

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I’m under the impression that if you had searched in google or done some research on Yoga for weight loss, you must have gotten some degree of information on the poses above, or signed up for a class, bought a Yoga DVD, something to learn some more about it, which is why I did not go over each pose in detail. But trust me, they are indeed very easy. I will emphasize though, performing the Sun Salutations (upwards of 24 rounds) should be your main focus in using Yoga for a weight loss regimen, even before the other poses.

This will help also: One pose that some Yogis and Yoginis state to be a versatile enough pose for the whole body will be the Shoulder-Stand. It is best practiced with its counter poses, in fact, since these poses have effects on the meta-physical and spiritual aspects of our lives. It will be safe to say never execute a yoga pose without counter posing it. You may throw some things out of normalcy.

A brief overview on the Shoulder-stand for weight loss

Here’s a brief overview on the Shoulder-stand as a yoga pose for weight loss!

  • Spread a thick blanket on the floor and place your yoga mat on it.
  • Lie on the back and slowly raise the legs.
  • Lift the trunk, hips and legs to a vertical position.
  • Rest the elbows firmly on the floor and support the back with both hands. (See the Illustration for Proper Execution).
  • Raise the legs till they become vertical and press the chin against the chest. This is the chin lock. While performing this pose, the back of the neck, the posterior part of the head and the shoulders should touch the floor.
  • Breathe in counts of 5-5-5 (inhalation, retention and exhalation). Don’t allow the body to shake. Its counter poses are the bridge and fish poses which will target your forearms/thighs and chest/neck respectively.

As I promised; here is the Breath of Fire breathing exercise that you can add to your yoga practice to speed up the burning of calories. (Doesn’t the name alone tell you something…?)

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Breath of Fire Exercise (aka Kapalabathi or Bellows Breath)

-Take a few breaths and see that your diaphragm is moving properly. Now with the eyes closed (as they should be when performing all breathing exercises) make a sudden contraction of the abdomen with a backward push. This leads to a sudden yet firm expulsion of stagnant air from the lungs.

-Now follow this with a sudden relaxation (which naturally makes the new air rush in).

-And now continue performing the exercise in this manner: passive inhalation and active expulsions at a rate of sudden abdominal push per second one after the other.

A round should have 15-20 expulsions. Do not exceed 3 rounds

-You may gradually increase to 120 expulsions per round and then perform only 2 rounds. (As soon as you are doing 50 expulsions per round, do not exceed 2 rounds!) Between each round take a pause for about 30 seconds of normal breathing.

Now, there you have it, the information needed to get you started on the use of Yoga for weight loss: The poses for the trouble spots, the bellows breath, the shoulder-stand and the almighty Sun Salutations.

Remember, for the same reasons Hippocrates-the father of Medicine stated: “Let your foods be your medicine and your medicine your foods”, you’ve got to include a proper diet when seeking to lose weight with yoga. Keep in mind this is an all too important limb of this exercise so, there’s no way around it friends. (But I’m sure you know that already)

So strike a pose, and see for yourself how Yoga for weight loss can be an effective and safe choice.

Yoga for Weight Loss: What you need know to ...

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Exercising yoga for weight loss might not seem very effective to the most of the people!

I bet you they’ll think or say: “Now, it’s just stretching!!!…Can it possibly be true that this exercise burns my calories?”

Well, a lot my friend!!! And believe me.

Yoga can work for weight loss if you use it right and I’ll inform you what to do in the case of calories burning.

“But how exactly can yoga work for weight loss Elena? (That’s my name by the way), ya’ll just stretching and that’s it…!”

Oh Boy, I can’t tell you how many times I’ve heard that comment!

Well for interested parties: “Yoga is one of the best and wiser options for weight loss because it’s safe and effective.”

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Remember! It is the oldest physical culture known to people and not only does this exercise work the body. This exercise works for the mind and soul too.

Hey! Have you seen Madonna, Russell Simmons or Sting lately? (I can just hear you saying: “Elena…they were never overweight so don’t mention them! Well…they never gained weight either and they actually all still are good looking for their ages, right?

Okay, here are the poses I recommend you to have in mind when using Yoga for weight loss.

Now my friend, I will go further and inform you what I believe is the CORE of Yoga Poses.

Trust me, there have been times when I did this alone and still get the benefits that yoga gives me from my daily practice.

Let’s take notes:

The Sun Salutations When using Yoga for Weight Loss

yoga-for-weight-loss-review-5

These exercises are a combination of Yoga Poses, Breathing Exercises, Sun Bathing and Prayer.

They have been practiced for centuries by Yoga Practitioners in India, Martial Artists and African Wrestlers and as a system for body and soul rejuvenation are beyond compare. It’s been said in the Drugless Healing circles that one round of the Sun Salutations is much better than a week of exercises and body training at the gym!

They are very simple to be learned from everybody, regardless to his fitness or flexibility levels. My opinion is that anyone can learn these simple exercises. Actuality, if you are familiar with “burpies” (the calisthenics exercise), they do derive their origin from the Sun Salutations.

Here are some benefits of these yoga exercises:

-They alleviate disorders of the skin and waist.

-The increase Flexibility and correct our breathing. Moreover, they mildly exercise the arms and legs and the result is that this is increasing the blood circulation too.

-They are the best way to burn calories and reduce weight and are often recommended for depression and obesity.

-They are a very effective way of loosening up and also stretching and massaging all joints and internal organs of the body.

 

-They stimulate and balance all the systems of the body including the endocrine, circulatory, reproductive and digestive system.

Technique

  1. Stand straight with the palms together as in a prayer position.
  2. Inhale and stretch the arms above the head.
  3. Exhale and bend forward while touching the toes.
  4. Inhale and stretch the right leg away from the body in a big backward step and keep the hands and left foot firmly on the ground. Bending the head backward the left knee should be between the hands.
  5. Inhale and hold the breath. Move the left leg from the body and, keeping both feet together and the knees of the floor, rest on the hands (arms straight) and keep the body in a straight line from head to foot.
  6. Exhale and lower the body to the floor. In this position, only 8 portions of the body come in contact with the floor: the two feet, two knees, two hands, chest and forehead.
  7. Inhale and bend back as much as possible bending the spine to the maximum.
  8. Exhale and lift the body of the floor. Keep the feet and heels on the floor.
  9. Inhale and bring the right foot along the level of the hands; left foot and knee should touch the ground. Look up, bending the spine slightly (same position as #4)
  10. Exhale and bring the left leg forward. Keep the knees straight and bring the head down to the knees as in the third position.
  11. Raise the arms overhead and bend backward inhaling. As in Position 2.
  12. Exhale, drop the arms and relax.

You have now completed one round and you need few more….

Perform as many rounds as possible in multiples of 3.

Ideally you can have as your goal to reach 6 rounds minimum and up to 30 rounds maximum. It only takes about 5-10 minutes, depending on your speed and intensity and is best practiced with as little clothing as possible and in front of an open air window first thing in the morning.

Okay, we’ve gone over the core pose or combination thereof when using Yoga for weight loss in this part of the series of this article.

I’ll go over SPECIFIC poses (asanas) that will target the trouble spots and some breathing exercises that would speed up the burning up of calories.

Now my friends note, when I say use yoga for weight loss; I mean ALL its limbs: the poses, the prescribed diet for practice and the right mind-set. If you were doing conventional exercise for weight loss, you’d know how to eat a healthier food and make a lite diet, right…?

Of course the same applies to yoga for weight loss as well.

See you in part 2 of this article.

The 3 TOP Factors to Consider Before Buying Heart ...

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Heart rate monitors are useful instruments for helping monitor and improve cardiovascular fitness.  When worn during exercise, heart rate monitors display the heart rate while tracking fitness levels to ensure that you have tabs on your track fitness regimen.

With the wide range of heart rate monitors in the market, it can be truly hard to identify or buy the right type of heart rate monitor for your workouts.  This article gives you easy to follow and clear guidelines to help you find and purchase the right kind of heart rate monitor for your workouts.

 

The three different basic types of heart rate monitors

There are numerous types of heart rate monitors in the market and when looking to buy, it’s best for you to go with the type which answers to your needs.

Chest strap monitors are like their name suggests worn on the chest with a strap. With their close proximity being to the chest, they can transmit information to connected mobile apps on smartphones making it easy for one to get the data about their heart rates. Most people find these ones a bit uncomfortable but effective.

Armband or watch heart rate monitors use sensors on straps around the wrist and can be worn as watches or independently. They get your pulse rate through the skin, helping you monitor your heart functions.

Finger sensor monitors on the other hand measure on-demand heart rate reading at basic level- not continuous.  They are generally cheaper compared to either armband heart rate monitors or chest strap monitors; but with less features.

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Consider the features

Features play a very important role in the effectiveness of your heart rate monitors. The more features the heart rate monitor has the more functions, benefits and cost you can expect. Some of the most popular features on heart rate monitors include stopwatch, GPS, altitude measurements, alarm, calorie counters, waterproofing technology and pre-programmed workouts you can do.

As a general rule, when buying a heart rate monitor, ensure that it has all the desired features for your workouts. However, also note that the type of workouts you take part in might render some features useless hence need to make your choice based on your workout needs as well.

A good example is a jogging on flat ground; you might not require so many features.

Consider price

Although this is rather expected, you should always look out for the best prices when buying heart rate monitors. Know your sellers well to ensure that they have the best deal, potential discounts and custom prices for different features.

Also consider your budget and prioritize the features with your needs to ensure that you have a functional, effective and durable heart rate monitor to suit your needs. Also don’t shy away from trying used heart rate monitors as they can help you save on costs.

 

Overall, heart rate monitors play a critical role in fitness management and a lot of focus has to be put in thee buying. This heart rate monitor buying guide has all the information you need to make the best choice.

All you Need to Know Before Buying an Abdominal ...

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You have never engaged in abdominal training. But you have just realized that your body is getting out of shape especially around the abdomen area. You want to quickly get rid of the over-sized waistline and tone the core muscles.

The first thing to think about is your weight. Usually when overweight, it’s very straining to use abdominal trainers. Additionally the excess weight could prevent you from doing lots of exercises due to the problems that are associated with it. For instance if overweight, you will consistently experience back pains no matter the small tasks you do. The only solution is to get in shape in order to tone down the muscles in the centre of the body comfortably.

abdominal-trainers-for-home-training-reviews-1Before you decide which abdominal trainer to purchase, consider doing consultations from professional trainers and gym instructors. Professional trainers from observing your body shape can tell which abdominal trainer is fit for you. If you are new to abdominal wok outs, they will probably suggest the simplest abdominal trainers to start with. Abdominal exercises should not be straining. The person undertaking this exercise should be composed and not to use more energy which can result to straining.

Stability and the level of the performance level are also very significant. There are abdominal trainers that require the user to be extremely stable otherwise it’s easy to get hurt. For instance, rollers is an example of abdominal equipment that are easy to use and can be very comfortable. But the most important thing is gaining a good stability level. Some other complex abdominal trainers can prove to be very fast and require enough energy which perhaps you might not have in the beginning.

Another thing to consider before buying an abdominal trainer is thinking about which one works for you best. There are a variety of abdominal trainers manufactured to suit a certain work out purposes. That is why the vendors will always ask for which kind of abdominal trainer to use as each has its specifications. When assessing which abdominal trainer works best for you, check for comfort, its size and whether the space in your home is enough. Look at how padded the abdominal trainer is and whether it is safe to use. Additionally, you need to be sure of the purpose you have for getting an abdominal trainer especially when doing it for the first time. Do not buy an abdominal trainer and lock it up in the store.

The cost of abdominal trainers should be budgeted for appropriately. There are many pieces of equipment that will require a good number of dollars. The prices are allocated according to size, purpose and manufacturing company. For a start, it’s good to begin with simple and easy to exercise abdominal trainers. Then as you advance in work outs, think of getting several abdominal trainers for your home gym. You do not need to break the bank to get access to the best abdominal trainers.

Before you get started with your abdominal trainer, ensure you get enough guide from a professional trainer. This will help to avoid the poor choice abdominal trainer you selected.

Here you can see some video reviews about Top Abdominal Trainers

 

The Best Fitness Home Training

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In this article I want to inform you about two of the best workout machines we can use at home too and have a complete cardio and muscle tone training:

  • The Rowing Machine and
  • The Elliptical Cross Trainer

 

How You Get a Full Body Workout and a Toned Torso with a Rowing Machine

One of the most complete cardiovascular exercises around has to be rowing.

A proper workout on a rowing machine will tone all of the major muscle groups such as your legs, back and arms.

The beauty of using a concept tow rowing machine is first of all it doesn’t involve water.

This rower doesn’t get you wet and there are no early morning trips to get your machine out of the boat shed. No cold changing rooms and gale force winds for your training session. And there is definitely no need to find the nearest river to row your machine on. All you have to do is set it up in an adequately spacious area and away you go.

There are lots of different machines available on the market. Although they generally fall into 2 categories:

-Water rowers

-Air rowers

The water rower, which contrary to their namesake, does not end up in you getting wet after a vigorous workout. The machines are very beautifully designed and use enclosed water and paddles for resistance as opposed to air. These rowers tend to be quieter than air rowers and are just as much works of art as they are exercise machines.

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Then we have the concept 2 air rower. There are many other brands available but this piece of machinery is commonly accepted to be one of the best, if not the best. They are engineering masterpieces and are all calibrated to the same standard. So, if you do a certain time on a concept 2 rower, you can rest assured that, that time will be replicated exactly on another concept 2 machine. This is the reason why the world indoor rowing championships use the concept 2.

The information that the display monitors show on the concept 2 is extensive, with the new monitors even being able to be plugged into a PC, so you can race with other rowers from all around the world.

Click here to see few video Reviews about the best Row Machines

Here you can put in 2 columns the review videos I sent you in dropbox and the links under the titles of the videos going to the amazon product with our affiliation id fixed in every link and not taking it from azon authority.. you have to take the link from my affiliation membership may be.. see credentials)

 

(put here a nice click button bellow saying Video Reviews and link them to the video gallery with the new videos I sent you in dropbox but before edit them)

 

Work Out With an Elliptical Cross Trainer

This part of the article will cover the top 6 reasons you should work out with an Elliptical Cross Trainer.

 

This exercise machine has easily risen above that of the treadmill and other exercise equipment because of its overall workout scheme. So sit back, relax, and read on.

The Elliptical Cross Trainer has become one of the most popular methods of exercise for the reasons you are about to discover right here:

Reason number one – An elliptical cross trainer provides the user with a workout using weight-bearing exercises. A weight-bearing workout works to improve a wide variety of aspects of your body. For example, by using an elliptical cross trainer you can increase your bone density, improve conditioning, burn calories, and strengthen your muscles. All by using one exercise machine.

Reason number two – With an Elliptical Cross Trainer you will receive a low impact workout. This is extremely important to anyone who chooses to exercise to maintain his or her health. A low impact workout means you are putting less stress upon your bones and joints while you are exercising. The trainer has pedals that you use during cross training and your feet will never have to leave those pedals. This decreases the amount of impact placed on your body.

Reason number three – Improve your overall fitness by using an extensive cardiovascular workout. This is one of the key factors that tempt many people to exercise with an Elliptical Cross Trainer. A cardiovascular workout is essential to promoting good circulation and overall heart health.

Reason number four – With your Elliptical Cross Trainer you will receive a total body workout. From head to toe and everywhere in between, the Elliptical Cross Trainer allows you to work every muscle. Some other exercise machines only work on specific areas of the body, meaning you would need a few different machines for a full body workout. The elliptical cross trainer does that for you with one machine for a total body workout.

Reason number five – Lose weight with an elliptical cross trainer. Because the cross trainer gives your entire body a workout, with exercise and a proper diet you could find yourself losing weight while toning your body at the same time.

Reason number six – Maximum results in less time. This is another key factor that lures people to the Elliptical Cross Trainer. Because you get a total body workout, those with a busy life and little time left to spare find that exercising on the elliptical cross trainer provides you with maximum results in less time. This allows you to get the benefits of exercising and still have enough time in the day for other activities.

Click here to see few video Reviews about the best Elliptical Cross Trainers

 

As you can see, there are many benefits to working out with an Elliptical Cross Trainer.

If you find the proper training machines I mentioned above, do the right exercises and follow a healthy diet regime, you will have no problem benefiting from all that a Rowing Machine and an Elliptical Cross Trainer can offer.

The Supplements Secrets you Need to Know

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Diet Always Comes First
No matter if your target is to lose weight, put on muscle, experience more energetic health or something else altogether, supplementation needs to be viewed as something that “supplements” your diet choices not something you do to make up for a poor diet. If you attempt to take powders or capsules to get where you would like to be while cramming junk food down your throat three times a day, I can guarantee you will end up disappointed.

No supplement Guide, this article included, will offer much help. Diet has to always come first. When your diet is on point you have a solid foundation that will allow your supplement choices to really make a difference you can see and feel.

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Use Reputable Brands
Depending where you are (like in the United States or UK for example) the Supplement industry may be barely
Supplement-regulated or not regulated at all. This means if you’d like to see the best results from taking supplements it’s a wise idea to buy from a well-known reputable company. When you have your list of what you’d like to add to your program take a few minutes and read reviews of the companies’ products you are considering. Often the cheapest product is not the best choice when it comes to supplements, unfortunately. Good deals are available, of course, but this extra bit of research will always pay off in the long term guaranteed.

Every Body is Slightly Different
The advice here in our article is accurate for the vast majority of people, and is based on my own research, study as well as long personal experience. This doesn’t mean that the results we discuss in further articles will be experienced by all of us. Some people, as a quick example, have been shown to be “creatine non-responders”. Despite creatine being a supplement nearly every expert agrees upon as being a powerful athletic enhancer for maybe 5% of people it doesn’t offer much of anything at all. In some rare cases they may not be what you’re looking for. All of our bodies are slightly different and can require, in some cases, different approaches to meet our goals! These things said, I’m excited for this opportunity to help you explore the secret world of supplements. Great things’ await!

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THE REAL WHEY TO USE PROTEIN

If you ever need clear evidence of the confusion that sometimes circulates in the supplement world, just take a few minutes to scan the various conflicting opinions on how to use protein! The funny thing is the subject doesn’t have to be confusing at all. The trick is to focus on unbiased information on protein – and totally skip the articles written by the many people who have an agenda other than getting you fit and strong. Here’s some simple and smart things to keep in mind when working out your protein needs. Follow these guidelines and you will never have to worry about optimizing your protein intake again!

Determine Your Daily Protein Needs.
There’s some complicated formulas and charts made by muscle nerds that can help you figure out what they think your protein needs are. I prefer to keep it simple and easy to understand. 1 gram of protein for every pound you weigh. I have never, ever seen this not work out for someone’s protein needs. When in doubt go over rather than under.

Spread Your Protein Out Over Your Day’s Meals.
Regardless of the diet you are following do your best to spread your protein intake out among all your meals. This doesn’t have to be exact of course. If you have difficulty getting in your requirements in your meals, the easiest tried and true solution is to add protein shakes as “extra meals” throughout the day and night. I usually eat five meals and add two shakes as snacks. This works really well for most people’s lifestyles.

When Possible Choose High Quality Protein Sources
Yes, the quality of protein you consume matters greatly when it comes to building your dream body. Try to concentrate on things like chicken, fish and other lean meats. When it comes to protein powders 100% pure Whey protein is, by far, your best choice with casein coming in second.
Avoid protein blends where many supplement companies will hide the percentage of each type of protein in their mix, with an aim of selling you cheaper and less effective proteins while still having you pay a premium. This is a dirty trick that nearly all the major supplement companies engage in. Knowledge is power.

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Avoid Soy Protein
Soy protein can do terrible things to a person’s hormonal levels, especially if they are male. We’re talking about even small doses of soy causing skyrocketing estrogen levels, lethargy and increased body fat. It’s cheap and plentiful, but certainly nothing you want even close to being in your diet. Don’t believe the hype vegans and others tried to spread about the supposed benefits of soy. Both science and the real world have shown the exact opposite to be true. Avoid at all costs! Protein is equally important to you whether your goal is to get hugely muscled, athletically fit or cut fat and lose major weight. Master the question of protein intake and the rest of your diet issues will be a breeze. Follow these foundational rules and you will never need be confused by the protein question again! Pretty cool right?

Why Is It So Difficult To Lose Weight After 30?

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Have you tried to lose weight after 30? Wasn’t that more difficult than ever before? Guess what? It’s even more difficult after 40!

Have you ever wondered why your body reacts differently to the same regimes you apply in different stages of your life?

People that have never had a weight problem get flabbier after 30 without clear reason. They start exercising and they don’t see any improvement. They eat less, and they still don’t achieve any significant change. What they don’t take into consideration is the aging impact on their body.

Aging is a Reason for Gaining Weight and the Obstacle to Losing Weight

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There are more than 20 theories about aging but the most researched one is the “Free Radicals” theory.  Free radicals are atoms or molecules in which at least one electron is unpaired causing an instability (a stable atom contains a balance of paired electrons which encircle the nucleus).

This instability causes the electrons to be very reactive – they bond easily with healthy molecules and damage them. According to the free radicals theory, this damage is what causes you to age and to become vulnerable to certain diseases.

The most common free radical is an oxygen radical, which occurs in the mitochondria when an unpaired electron interacts with oxygen. Mitochondria are your cellular power plants, the tiny structures in your cells that provide energy in the chemical form of ATP.  This is your “fuel” for all your life functions. It helps your heart to pump and your lungs to distribute oxygen when you breathe.

When free radicals are formed in the mitochondria, they reduce the power of your cellular power plants to produce energy efficiently. You are not running out of energy because you’re aging. You are aging because you are running out of energy. Free radicals gradually shut down your power as if you are slowly turning off a light dimmer.

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Free Radicals and Energy Reduction are the Roots of Most Aging Problems

Without energy your metabolic rate drops causing you to collect more body fat. You are losing muscle mass, facial collagen, bone mass and you are tired even when you have over-slept.

Energy reduction at the cellular level also decreases the hormone secretion in your glands. The most abundant hormone in the body is DHEA. It is known as the “mother of all hormones” because it is involved in manufacturing of other hormones, especially the sexual hormones oestrogen, progesterone, and testosterone.

DHEA peeks at the age of 20 but afterwards declines sharply so at age 45 you have 50% of your high peek DHEA, and at the age of 65 you have only 10-20% of what you had at age 20. As the mother of all hormones DHEA represents a decline in other hormones as Human Growth Hormone, (HGH), Testosterone (in men), oestrogen and progesterone (in women).

Studies show that as lower your hormone level is, as higher your tendency to gather fat.

Weight increase after 30 is a result of a vicious cycle of aging. Aggressive free-radicals decrease energy production which decreases hormone level and your metabolic rate to levels that most diets cannot help.

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Anti-Aging Can Support Weight Loss by Neutralizing Free-Radicals

The most common way to fight free radicals is by increasing significantly antioxidants in your body. Your body produces antioxidants naturally or it gets it from food like fruit and vegetables.

Antioxidants are form of enzymes that attack free radicals by attaching to the unpaired electron and neutralize it. There are 2 kinds of antioxidants:

The first type patrols the body, blocking the formation of free radicals.

The second type disarms the already existing free radical before they bind with healthy molecules.

Studies show that today’s fruit and vegetables are not rich in antioxidants as few decades ago. It is impossible to get the recommended level without supplements as multi-vitamin, vitamin C, and vitamin E in the right dosages. But this by itself doesn’t make the difference. No one lose weight just by taking antioxidants.

Anti-Aging Can Support Weight Loss by Boosting Energy in Your Cells

You can increase your cells energy if you exercise regularly and supplement your food with energizers. Energizers are vitamins and minerals that increase the energy production in your cells. Well studied energizers are Lipoic Acid, Chromium Pico Linate, Coenzyme Q-10, and others. Cardio training is the best exercise to boost your cellular energy. Cardio training is what you may know as aerobic exercise like jogging, cycling, rowing or other activities that ramp your heart rate.

Anti-Aging Can Support Weight Loss by Increasing Hormone Level and Accelerating Metabolic Rate

An expensive and still questionable way to increase your hormones is Hormone Replacement Therapy (HRT). Hormone replacement therapy must be recommended and supervised by a doctor. But criticizers recommend staying away and not messing with the side effect risks of hormones.

You can boost your hormone level significantly without a doctor and for free if you engage in resistance training like bands, free weights, weight machines, cables or even body weight.

Studies show without a doubt that resistance training stimulates secretion of HGH and testosterone. But that’s not all. Resistance training has many other benefits. It helps to gain muscle and reverses the aging damage of losing muscle. The more muscles you have, the more fat you burn because mussel growth accelerate you metabolic rate.

Aging is Not an Obstacle Anymore to Weight Loss

You reverse your aging damages backward and slow your aging forward when you burn fat and gain muscle. You can accelerate this process by reducing free-radicals and increase energy production using supplements. But there is no way to achieve it without special exercises that boost hormone level and nutrition that decreases blood sugar.

Water Helps Effectively the Dieters and Causes ...

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Did you know that not drinking enough water might be why you’re on that dreaded weight loss plateau even though you’re keeping your diet? Researchers suggest that a lot of people worldwide unknowingly suffer from chronic, mild dehydration, and that might be you they’re talking about! I hope you’ll read this article to the end because it explains and makes sense the importance of water and the surprise influence to dieters.

Water: The essence of life

Water is an important ingredient for your weight loss. Water is required for a whole range of the body’s biochemical processes, so let’s see at what water does particularly for dieters:

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Your body needs to metabolize stored fat into energy – so much so, that your body’s metabolism can be slowed by even mild levels of dehydration. And the slower your metabolism, the slower your weight loss (and you become tired), until eventually your weight loss just grinds to a halt! You now have just hit the dreaded diet plateau.

Water is a natural appetite suppressant. What good news! In the hypothalamus, a region in your brain that controls appetites and cravings, the control centres for thirst and hunger are situated next to each other, and there tends to be some overlap. This has both advantages and disadvantages for the dieter. On the flip side, it means that chronic mild dehydration can confuse these mechanisms, leading to feelings of hunger, rather than thirst. But on a positive note, it means you can use water to reduce your appetite. For example, in one University of Washington study, drinking a glass of water reduced night time hunger cravings for most of the dieters studied. I tested it many times and I found out that this is true too.

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Water takes part to the processes that enables your muscles to contract. So water helps maintain muscle tone. Better muscle tone means a better looking body, and isn’t that what dieting and weight loss is about?

There’s help for the sagging skin after weight loss. Water!!!

Water also helps to prevent the sagging skin that often follows weight loss – water plumps the skin cells, giving the skin a younger and healthier look.

During weight loss, the body has a lots of waste to get rid of because of all that fat. So enough water is essential to your health while dieting. Water helps rid this waste of your body.

Water also helps with constipation. When the body gets too little water, it siphons what it needs from within, particularly from the colon. This leads to constipation. But normal bowel function almost always returns with adequate water intake.

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Generally speaking, mild dehydration can cause a number of health problems, in addition to your diet plateau. The symptoms of mild dehydration can include:

  • Headaches; that light headed feeling as dehydration interferes with normal body processes, including waste disposal.
  • Fatigue, as the body’s metabolism is slowed – mild dehydration is usually the most common cause of daytime fatigue.
  • Hunger; cravings due to weakening of the thirst mechanism
  • Fluid retention as your body tries to hold on to the water it already has
  • Constipation, as the body works to conserve its internal water sources

Not a pretty picture but once you get your water in balance, you reach the “breakthrough point”, a concept pioneered by Dr. Peter Lindner, a California obesity expert. He says, “Once you’ve reached the breakthrough point, fluid retention eases, the liver and endocrine system start to function more effectively, you will start to regain your natural thirst and your hunger cravings will be significantly reduced. And so the end result of reaching and sustaining the breakthrough point in your water balance is that your body is able to metabolize fat more effectively.”

How much water should you drink daily to be healthy’ First, a couple of basic principles:

  1. The simplest way to tell if you are drinking enough water is check the colour of your urine: It should be clear or a very pale yellow in colour (but note that some supplements and medications may also affect your urine colour).
  2. Get in to the habit of drinking regular and adequate amounts of water. Never wait to drink until you’re thirsty, because if you’re feeling thirsty, dehydration has already set in!

Having said that, an adequate water intake for a sedentary but normal-weight adult during cool weather, is generally recognized as 8 x 8 oz glasses. You will need more water in hot weather, when you lose more water through sweat. You also need to drink more water when you exercise. Athletes attempt to enhance their performance by maintaining an optimal fluid balance while exercising, estimated to require 6 to 12 oz of fluid at 15 to 20 minute intervals. Even if you’re not concerned about your athletic performance, you should consume a similar amount of water when exercising, in order to maintain adequate hydration.

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Here’s another important thing to remember; if you’re overweight, you’ll need an extra glass of water for each 25 pounds overweight, because the extra weight creates extra metabolic demand.

How can you drink so much water’ Weight loss experts secrets say drink 3 glasses of water with every meal. That’s 3 glasses with breakfast, 3 with lunch, and 3 with dinner. Plus, of course, additional regular water between meals when you’re exercising or when it’s hot. That sure makes it doable, doesn’t it?

So if you’re dieting, stalled on a weight loss fight, or suffering some of the classic symptoms of dehydration, do, above everything else, be sure that you have an adequate water intake. It could be the missing ingredient in your diet regime and as easy to fix as drinking 3 glasses of water with each meal.

Remember that water is a natural appetite suppressant. Use it to your benefit. If you’re out shopping, take a bottle of water with you. If you feel like a late night snack, either go to bed or drink a glass of water. If you want a change, add a little bit of lemon juice into a glass of water and may be some Chia seeds. I find, instantly, my desire to eat is gone. Give it a try.

The Best 15 Foods which Burn Fat and Keep you ...

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Would you like to reduce some unwanted pounds without feeling gloomy and hungry?

Eat fast food – no, not triple decker burgers and French fries, but foods that function just like amphetamines, says a “Men’s Health” (link to men’s health url) article posted on AOL Health. These foods help you burning fat without any subsequent extra running machine time.

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Take a taste of these 15 excellent metabolism-boosters:

Milk has calcium, which offers a metabolic trigger.

A University of Tennessee study found out that those on a diet who eaten 1,200 to 1,300 mg of calcium each day lost more or less double the amount of weight as people on a diet who used less calcium.

Milk also is a wealthy source of complex carbohydrates, which often can boost your metabolism by assisting the insulin levels to remain low after the meal. And less insulin levels are appropriate to burn fat – larger insulin levels will be the signal in your whole body to hold onto fat.
Wholemeal cereal is known as a very good source of both complex carbs and fibres and these are usually what’s helping your metabolism get pumped (it’s keeping insulin levels low after having a meal). Since insulin spikes helping your body “think” when it’s time to begin storing body fat, eating meals that reduced levels of insulin is very practical.
To be able to stockpile fat, State University of New York at Stony Brook nutrition professor Margaret McNurlan, Ph.D., tells AOL, the body slows down your metabolism. This means that you burn much less calories.

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The remedy? Eating metabolism-boosting foods – like whole egg.

Oats contains a lot of fibres, which pushes up your metabolism. And since oatmeal breaks down slowly in your stomach, says AOL Health, it doesn’t cause a big insulin spike the way carbs do. Oatmeal is often eaten for breakfast, which is definitely a vital meal for everybody who wants to burn fat. Having this specific meal keeps insulin development down and revs up day-to-day the calorie burn.

Jalapenos include a substance called capsaicin, which not just supplies peppers their pungent flavour but accelerates your heart rate and boosts the metabolism. They’re suitable for spicing up not only meals but healthy snacks, too. Investigation also discovered that eating small snacks helps our bodies not run out of fuel and may eliminate those 3 p.m. slumps at work.

“When you restrict the number of calories your body has for fuel, your metabolic rate can drop temporarily,” said Susan Roberts, Ph.D., chief of the energy-metabolism laboratory at Tufts University.

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Habaneros, incredibly hot chili peppers, are normally found both fresh and dried in spicy foods. A recent study from Laval University in Quebec discovered that men who taken coffee and red pepper-packed snacks and meals, burned almost 1,000 more calories a day compared to the control group.

Pungent, bright red cayenne chili in many cases are ground into cayenne pepper, a regular element inside a spicy food. One study found out that eating just one spicy meal daily boosts metabolism by as much as 25 %. The calorie burn can last for approximately three hours after you finish eating.

Green tea includes a chemical called EGCG that triggers the brain and nerve system to run faster helping you burn more calories. EGCG works almost like caffeine except that caffeine causes a faster heartbeat. Do you need to boost greatly your metabolism? Try combining caffeine and a 90 mg. dose of EGCG three times every day and you will burn an additional 80 or even more calories a day. Researchers found out that this is functioning even you don’t have to engage in exercise and when you sleep too.

A selection of healthy foods rich in protein

A selection of healthy foods rich in protein

Chicken made the “Health” as it contains metabolism-boosting protein. Danish researchers learned that men who take protein for just 1/5 of their daily carbs elevated the quantity of calories they burned every day almost up to 5% more.

Coffee contains caffeine, which will help speed up your heartrate and thus assists you to burn more calories. And this benefit is provided in coffee of all kinds, regardless it’s iced, hot or perhaps in a mocha smoothie. It’s better to drink coffee using skim milk and keeping sweeteners down. I believe that green coffee is the best for losing weight.

Pork is a good source of protein. The more protein you eat, greater your whole body has to work to digest it. But be smart about pork ingestion, and keep it low fat. Lean pork chops which are grilled and seasoned with fresh herbs really are a superior bet than ribs with barbecue sauce.

Salmon contains Omega-3 fatty acids, which can modify the degrees of a hormone inside you called leptin. Lower leptin levels are connected with a higher caloric burn. This fish is fantastic on the grill, so think of it if it is time to turn up the barbecue this season.
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Lean beef helps boost your metabolism due to the fact it’s loaded with protein, which demands more calories for you to break it down than either fat or carbs. Have in mind here the key word here: low fat. Meaning keeping away from well marbled T-bone steaks in support of leaner cuts like top round. And in case you want a burger, use only low fat meat, aromatic herbs and spices to prepare them.

Consuming tuna may help slow up the degree of the hormone leptin in your body. Lower leptin levels are connected to faster metabolisms – at the very least in mice. University of Wisconsin researchers discovered that mice with low leptin levels have faster metabolisms and burn fat easier than animals with larger leptin levels.

Turkey is actually a dieter’s buddy because it’s a wonderful supplier of lean protein, which helps boosting metabolism. Taking out the skin prior to reduce additional fat calories, too. Turkey breast can be utilized similar to chicken, so try dicing and using in a stir-fry, cubing and skewering onto kabobs, or grilling.

Sardines are loaded with fish oil, and French researchers have found that men that replaces six grams of fat with six grams of fish oil lost an average of two pounds in barely 12 weeks. And by the way, if you hate fish, don’t worry. Fish-oil tablets may actually work equally efficiently as the real thing.

Before you start a diet or changing your food habits don’t forget to ask your physician first.

 

The 5 Fat Loss Myths in the World of Fitness and ...

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The world of Health and Fitness sometimes is a world of contradiction and confusion. It’s not your fault if you don’t believe what I’m saying. I believe this, because every single day many statements are changing, particularly when the topic is Health and Fitness.

However, I want to inform what I tested by myself and few other friends around and I believe is true. And it’s also your choice whether you accept it as true or not.

I want to be honest with you.

Everybody as many of us know is unique!!!
So, everyone’s method to achieve optimum health and fitness should be unique as well.

This is where all the contradiction origins. Experts write and publish whatever they’ve got success with. But the difficulties arise when they recommend same health and fitness solution to everybody. Because, whatever they suggest, can never be applicable to all of us.

I’ve listed up some popular beliefs that are not correct (my opinion) when it’s about weight loss or fat loss. You can trust me! Because as a fitness and health lover, with a lot of experience and expertise in this area, I know what I’m writing are facts.

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Myth-1: Cardio is much better than strength training

This statement is ages old. It is already well known to most people looking for losing weight that this is not right. There are many ways for fat loss, but not all are the healthy solutions for you.

Fat loss can never be the only solution for you. Keeping a good health is also essential. Follow the below recommendations to keep yourself on the right track while losing weight:

  • Resistance training is very good but neither too much nor too less. 3 to 4 times a week and at least 30 minutes per time (or training hour) is found to be very effective. Some of the famous and effective workouts are squats, dead lifts, lunges, chins, military presses etc.
  • You are not going to eat low fat or low carb or high protein diet. If you are a meat eater, you don’t have to turn to vegetarian and vice versa. It is better to eat nutritious food which suits your metabolism the best.
  • Water is life. You have to drink a lot of water. The term “a lot” means no less than it’s required depending of course on your body weight.
  • You must manage your stress. You can use meditation, yoga, martial arts specially Aikido, music, meeting friends and having good time, playing with kids. Remember, stress plays a very important role in weight loss. Once you have control over your stress level, you are ready to start losing weight.

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Myth-2: You have to take Low Calorie or Low Fat Diet to lose weight

Calories have a big role in weight loss. But this is not all!!! You have to understand that calorie supply is mainly the job of dietary carbohydrate. When you lower your calorie intake less than a particular level, your metabolism slows down. Ultimately, your body stops burning fat. So, the energy will be supplied from burning muscles which you don’t want if you love them and want keep them.

Just concentrate on proper nutrition while keeping an eye on calorie. That’s good enough for losing fat.

Too much junk food is not healthy at all whether you are heavy or not. If you are habituate to take junk food every day, just try to reduce it. Start replacing it with healthy foods, fresh fruits, and above-ground vegetables. Start a work out plan too. Stop running too much as it hurts your joints and doesn’t burn much calorie. Start walking more and more in higher speed. This is much better. Gym is good when you have a trainer with you.

Detailed shot of capsules on white weight scale machine.

Detailed shot of capsules on white weight scale machine.

Myth-3: Fat loss pills can boost your metabolism

Fat loss pills will reduce your appetite and increase your heart rate temporarily. So you must be thinking that less appetite and less eating means fat loss.

Sorry to say, you are wrong and you are bringing harm to yourself in the long run. Once you eat less below a certain level, you decrease your metabolism. Eventually you are slowing down your fat loss process. Also, you are soon going to be addicted to those pills.

In short, strength training, drinking enough water and eating organic nutritious foods are the only solutions to boost your metabolism, burn fat and loose weight.

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Myth-4: Abdominal Crunches Reduce Belly Fat

This is well known myth and I’ll be straight forward. Tummy fat is not like the fat in other parts of your body. Doing abs exercises like Crunches and Sit-Ups don’t work for losing tummy fat and building six pack abs. When you are suffering with tummy fat, crunches and sit ups will strengthen the belly muscles and will push the belly fat up. As a result, you’ll see your belly growing.

Proper nutrition and whole body work out is the only solution to losing tummy fat.

Myth-5: Losing Fat from Thighs with Endurance Training

To be honest, you’ll have to test Endurance Training for a while. Because sometimes it functions with some people and also it doesn’t work with some others. So, my proposal to you is: try it for a  few months. If you see success, carry on and keep record of your success to understand the rate of fat loss from thighs.

Thighs may be fat because of hormonal imbalance. Too much oestrogen might be a reason for this. If this is the reason for you, I recommend you to seek for expert advice. A personal trainer with a proven track record can give you a good advice to get rid of fat from lower part of your body.

You Need To Stretch Before You Begin Any Fitness ...

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For a long time, many people considered fitness to be the realm of professional athletes. These days, it seems like everyone is interested in getting fit and starting any number of the new fitness crazes that pop up. Take a look at these helpful tips, they’ll provide a solid framework for your fitness journey.

TIP! Do you think that you are too busy to stay fit? Do two shorter workouts instead of one long one. Do not increase the time you workout, but try to break it into a half.

If you are a beginner you should consider a training session with one of the personal trainers at your gym. The trainer will tell you how to reach your goals and you will be able to focus on areas you need help in. Walking into a gym can be intimidating at first, so go easy on yourself and hire a personal trainer to help you get right into a workout routine. Getting professional help building a custom plan will give you a leg up on your fitness goals.

Motivation is often a problem when people exercise, especially if you exercise alone. Find an audio version of a book that you really want to read and listen to it only when you exercise. Wanting to find out what happens next will motivate you to work out longer and more often.

When you’re working through a fitness regimen, remember that you should always warm up. If you are under the age of forty, hold your stretches for thirty seconds. If you are over the age of forty, your stretches should be held for sixty seconds. Muscles become less limber as you age, so it is wise to adjust your workout to keep on top of these changes.

Your fitness routine will be much more enjoyable if you have someone to share it with. Find a friend or family member who has the same fitness goals as you and work together. You will be able to encourage each other and offer a strong support system when the going gets tough.

TIP! By varying exercise activities, one can maximize the benefits their body receives. If you normally use your treadmill for exercise, you can switch things up by going for a run around your neighborhood.

A good tip to help you get fit is to stick with whole wheat foods. Avoid things like white bread and white rice, and instead opt for whole wheat bread and brown rice. Whole wheat bread and brown rice are more nutritious and give you long lasting energy.

A great way to get fit is to consult with a professional bodybuilder. A lot of bodybuilders have their own web sites where they offer a service that gives you the opportunity to pay to have your own consultation with them. You can get their experienced advice on your diet and workout routine.

There can be many advantages of getting a membership to the gym closest to your residence. Also, you can custom exercises that involve running from your home to the gym, in order to get more exercise. You can then include getting back to your house as a part of your fitness routine.

If you put these tips into action, you’ll have a sturdy foundation for any fitness routine. Make sure to make fitness a part of your life by committing to the days and times that you will exercise, as well as making sure to eat right. Getting fit will make you feel great! What are you waiting for?

Simple Tips Made Easy To Help You Figure Out ...

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Fitness is an important part of anyone’s lifestyle because it allows you to feel and look your best, as well as, ensure longevity. If you eat well and exercise regularly, your body will be in its best shape and you’ll be less likely to get sick. Read this article for more fitness tips.

Finding your target heart rate can make your workouts more effective. The target heart rate is the heart rate at which your body is using the most oxygen, and therefore burning the most calories. Ideally your target rate is approximately 60 percent of your maximum rate. You can get a rough calculation of your maximum heart rate by subtracting your age from the number 220.

TIP! By varying exercise activities, one can maximize the benefits their body receives. If you normally use your treadmill for exercise, you can switch things up by going for a run around your neighborhood.

A lot of people put off exercising because they don’t want to get sweaty. If you don’t want to get sweaty, why not try swimming for your exercise? Swimming can be a great cardio workout. Try challenging yourself to swim an extra five laps everyday. You’ll be in great shape before you know it.

An exercise class is a great way of continuing your fitness routine through the winter months. Many people are less inclined to exercise during the winter, especially if they have an outdoor routine. Try signing up for something completely different to your regular exercise: if you typically cycle, try yoga. If running or jogging is your preferred routine, try free weights. Who knows, you may find that you really enjoy this new form of exercise, and if nothing else, it’s a healthy way to get through the dark winter months!

Try joining sites like Fitocracy or My Fitness Pal to log your exercise and calorie intake. Not only are they good for seeing where you need improvement, but it’s also a community of people with the same goals as you and can give you tips and ideas as well as encouragement.

Keep track of what you have been doing, and what is working for you. Evaluate what exercises you enjoy and what left you bored. A fitness plan should never be stagnant. Keep switching things up and changing things that aren’t working for you. A fitness plan that is set in stone is a fitness plan you’ll stop using.

Walk barefoot. This will help strengthen your calf muscles as well as your ankles. This is especially helpful for women, who shorten their calf muscles by walking in high heels so often. Stretching your leg and ankle muscles cuts down on stiffness and encourages flexibility and mobility. Walking barefoot also helps your sense of balance.

TIP! Do you think that you are too busy to stay fit? Do two shorter workouts instead of one long one. Do not increase the time you workout, but try to break it into a half.

To build more muscle, try multiplying what the overall weight you lift is by how many times you actually lift it. The great things is that there is a lot you can do to improve this number. You can try lifting more weight, doing more sets per routine, or doing more repetitions in each set.

Keeping fit should be a part of your goals because it will help you to feel better and live a longer, healthier life. By simply drinking more water and exercising regularly, you will be on your way to a healthier lifestyle. Remember the tips in this article so that you can stay fit.

Body Building Pictures and Galleries.

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Taking the Best Pics of Your Amazing Body or Muscle Tone

What do you want to focus on when you are trying to take a great body building photo

You might want to “show off” your body – of course – but you also want to concentrate on your muscle tone and bring to the front position what you’ve been working so hard to achieve over the months and years that you’ve spent building this handsome body.

TIP! Do you think that you are too busy to stay fit? Do two shorter workouts instead of one long one. Do not increase the time you workout, but try to break it into a half.

To begin with, you need to be sure that ALL of your muscles are perfectly toned and cut the way you want them to be.  When you take your body building pictures, you want the best of you to come out through the photo and showcase the muscle tone you’ve worked so hard to build.

If you are very serious about body building training, having some great photographs can make the variance between people taking you seriously and admire you, and people just writing you off as another wannabe.  Be sure that whatever photos you have taken are done very stylishly and tastefully and that they show what you have reached in your body building career.

If you can really afford it, you should hire a professional photographer to take your pictures.  A specialized Photo-Maker will know how to pose you in the best ways to maximize the way you look in the pics.  They can also make you look totally astonishing – assuming that what you have to work with is able to look excellent!

TIP! By varying exercise activities, one can maximize the benefits their body receives. If you normally use your treadmill for exercise, you can switch things up by going for a run around your neighborhood.

You will want to be sure and have a deep, dark tan, so go to a tanning bed (solarium) or search into spray tans.  Tanned muscles look way better than untanned muscles, so it’s better for you to have this “Beach Look” before your photos are taken.  Choose an outfit that will show off your muscles that you have worked so hard to perfect.  Go classy, though, and don’t show too much skin.  You don’t want your body building pictures to be pornographic in any way lest you take away from your credibility as a serious and important body builder.

If you are searching for body building pics, you will be able to find them online, in a variety of places and forums.  Just doing a fast search for “body building photos” yields results of over 25,000 sites and links.  If you are looking for motivational pictures, you can be sure to find them.  All you have to do is to search!

Body building photographs are a very good way to not only “show off” the physique of your body but they are also a super way to motivate others to keep going with their body building targets.  Just post your body building pics on sites that permit you to it and then take pride in what you’ve worked so hard to achieve!

The Best Body Building Galleries

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As I wrote above, when you are serious about body building, having a gallery of pics to “show off” the physique of your body, can be a great way to let the world know about you and your passion, training and goals.  When you have a body building gallery, you will get exposure in the fitness world as well as in the world and fans–net generally.

There are many ways that you can present a gallery of body building pics.  To start with, you’ll need to get the photos together.  Have, as I mentioned before, a professional photographer take your picture in a variety of poses wearing different of classy and good looking outfits.  You’ll also need to be oiled and tanned up just a bit.

When you are posing focus on flexing your muscles fully.

Have the pictures taken from various distances and different angles.  You may also want to have some photographs done outside in natural daylight where you can move about and gain from the image sunlight will give you.

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Of course, once you have a gallery of a decent number of pics, you’ll want to present them.  The most effective and easiest way to do this is to create your own website.  You can purchase your own dedicated web address and hosting for around $100 to $150 per year at a diversity of web hosting companies.  You can use free WordPress themes and you need a little bit work to create them. You can also hire and expert in Fiverr for example to do it fast and cheap for you. Also, in our days, Web sites are very easy to set up from you with the benefit of software like Dreamweaver, Front Page and many others Site-Creating providers.

body-building-weight-training-men-2When you have the site set up, get the word out.  Advertise in body building magazines, print up some business cards and give them out to everyone you know, or place an ad on your local gym’s bulletin board.  You can also register with Google Ad Words to make your site searchable and gain more traffic.

If you don’t want to go to the trouble of making your own website, there are plenty of places and forums online where you can post your body building gallery pics.  Many of these bodybuilders’ web nets allow you to post photos for free, and they are very well travelled on a daily basis and have a lot of traffic.  Here are a few of suggested online places and sites:

When you care enough about your body to work it to its fullest potential, it’s only natural to want to show it off.  The best way to do this is to develop your own body building gallery.  If you will be entering body building competitions, this is great exposure for you and will get your name out in the body building world.  People will start talking about you and your amazing body.  Then, they’ll flock to the forum just to see you in person.  What a great reward for all your hard work!

The Following Tips Will Help You To Reach Your ...

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Welcome to the world of fitness! As you can see it is a very big world complete with all kinds of equipment, supplements and more. The fact that fitness is a very personal thing can make it seem a bit impossible to find what will work for you. The tips below can help give you some suggestions.

If you can get it done standing, do it standing. Even if you find yourself stuck in the house all day, sitting around certainly is not good for you. Standing, while it won’t be getting you into perfect shape, is infinitely better than just sitting there. Move around as much as you can.

TIP! Do you think that you are too busy to stay fit? Do two shorter workouts instead of one long one. Do not increase the time you workout, but try to break it into a half.

Fitness takes discipline, so learn to kill your excuses before they start. Exercise routines typically falter because of laziness or disorganization. Buy an organizer and schedule out your exercise routine. This way, you’ll stay on top of your routine and make sure that you’re hitting all of your target areas on schedule.

For anyone who takes fitness seriously, consuming a healthy amount of protein will aid your fitness efforts greatly. Protein makes you feel full and more importantly, will help you build muscle and allow you work out longer without tiring out. Red meat, chicken, pork, fish, and beans are great meals that contain lots of protein.

A great way to help you get fit is to start drinking coffee before your workouts. The caffeine will provide you with a boost of energy that will give you a better workout. Avoid getting coffee drinks from places such as Starbucks because their drinks tend to be loaded with sugar and fat.

Have a timer handy when doing exercises at home. When using an exercise ball it is helpful to time each exercise so you know how long you are in each position. Holding each position for a specified length of time helps you build muscles and reach your fitness goals.

TIP! By varying exercise activities, one can maximize the benefits their body receives. If you normally use your treadmill for exercise, you can switch things up by going for a run around your neighborhood.

To get more muscle bulk, eat meat. Research shows that four to eight ounces of meat daily will help you add size to your muscles. A study followed two groups of men who performed the same exercise program. One group ate meat, and the other did not. While both groups grew stronger, the meat-eaters gained more bulk to their muscles. You can eat chicken, fish, turkey, beef, or pork to help add size to your muscles.

Even if you sustain an injury to your right arm, don’t avoid exercising your left arm. It is actually possible that by increasing the intensity of your left arm’s workout, you may actually increase the strength in your injured arm by as much as ten percent over two weeks. By working out with your uninjured arm, you are stimulating the nerve muscles of your injured arm.

In the world of fitness, there are many techniques that you have at your disposal to better your appearance and health. The world of fitness has a little something for everyone, but what works for one person may not for another. Hopefully, these tips have given you a starting point for your own routine.

Get Fit With These Simple And Easy Steps.

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Being healthy encompasses a number of aspects of life. Fitness involves, eating well and moving your body the right way to keep your weight under control and to keep your body healthy. Knowing the right things to do can make fitness that much easier and this article contains some ways to focus on fitness.

For beginners, a few sessions with a trainer could be just the thing to get you started. A quality trainer will be able to recommend a tailored workout program that will enable you to reach your goals. Having someone around to show you what to do can make going to the gym a little less intimidating. You will have a good start on a program you will be able to adhere to.

The holiday season can wreak havoc on your workout routine. If you will create a plan it will help you stay on track. Evaluate your holiday schedule and determine how much time you are available to spend working out. This will help keep you in shape during the hectic holiday season.

When working out, it is important to keep in mind that shorter workouts are better than lengthier ones. Increase your workout slowly over time and remember that quality training is better than longer training sessions. This will prevent muscle strain and instead will build your muscle strength in a safe and healthy way.

If you are a regular runner make sure that you replace your running trainers at least every 500 miles. If you don’t replace your trainers when the soles have worn out, you will be running in an unstable trainer which could lead to knee injuries and ankle pain. A worn out shoe sole can also cause the bottoms of your feet to be covered in blisters and hard crusty callouses.

Forward lunges are a very effective way to increase the strength of your leg muscles, but reverse lunges really step up the pace. During forward lunges, one leg is active for only half of each lunge. Backward lunges engage the front leg for the entirety of the workout, which quickly tones and strengthens the muscles.

If you hate all the fitness exercises or you find them very boring, but you have a passion for dancing, you can use it to improve your personal fitness. Easy dance movements performed with music and matched to your personal taste and capabilities can be used to reach your fitness goals.

One great way to improve your fitness is to periodically do an exercise session, or a series of sessions, in which you purposefully work to exceed your usual limits or capacity by doing a high intensity or volume of exercise. If this period of exercise is followed by a period of rest, it can result in great fitness gains.

Knowing what you can do to stay fit helps you to avoid wasting time. If you know what will work for you, you can start doing it right away. Let these tips point you in the right direction to fitness, and work on more ways to help your body stay healthy.

How To Get In Shape With Ease

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Don’t give up on your new fitness routine. The tips that we are going to show you in this article will help you to understand how and why you need to work out. Don’t sell yourself short by thinking you are going to get started tomorrow. Read these tips, and get to work.

TIP! Do you think that you are too busy to stay fit? Do two shorter workouts instead of one long one. Do not increase the time you workout, but try to break it into a half.

To hep yourself stay with an exercise routine, pick one that you will enjoy every day. Choose something that you love, so you can look forward to exercising.

Do not let yourself be put off by the weather. The weather in no excuse not to work out. If you mean to jog outside and you find that it is raining, work around that. You can still get out and walk in a light drizzle. If the weather is terrible, find an alternative inside.

To improve your fitness, try working out a little each day. This is more beneficial than just doing an exercise ‘binge’ once a week. Incorporating exercise into your daily routine will make it easier to keep to your exercise momentum going, and means you won’t dread and try to avoid an overly long workout session.

To stay fit it’s important to break bad food habits. While a healthy diet contributes greatly to overall fitness, it can be one of the hardest goals to achieve. Most people enter a fitness program accustomed to eating unhealthy foods. This is a habit that can be broken. The quicker the fitness enthusiast acclimates to a healthy diet the faster cravings for junk food will disappear.

If you would like to avoid unnecessary soreness following your routine run, always include a cool-down to allow the sudden build-up of excess lactic acid to circulate through your muscles. In addition to a brief walk following your run, always allow time to stretch your muscles to avoid any pulls or cramping.

How often you strength train will depend on the goals you have set for yourself. If you want more muscle mass, do less strength training. If you want to become more tone and defined, then you should have strength training on a daily basis.

If you’re exercising to lose weight and find it hard to commit to an hour at a time, break it up into small chunks. You can get 4 mini-workouts throughout the day, and that way you don’t spend a lot of time and still manage to get your body moving.

TIP! By varying exercise activities, one can maximize the benefits their body receives. If you normally use your treadmill for exercise, you can switch things up by going for a run around your neighborhood.

To relieve pain from arthritis, do finger exercises. Finger exercises work the small muscles in your fingers and hand to relieve stiffness and pain. Although it may seem silly, doing finger exercises is an important part of any fitness workout plan if you are an elderly or young person with arthritis.

Remember, you can work out no matter what your age, health, or fitness level. There is a fitness plan out there that can work for your life. The tips we went over here are just a starting point, get out there are learn all you can so that you can get the body that you want.

The Best Exercise Bikes

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Reviews and Information helping you find your Training Bike

Sometimes I like very much to have my fitness training at home when I have no time to go to Gym or when it’s snowing outside. That’s why I wanted to search and test few exercise bikes before buying one.

Here I want to write few results from my searching and tests I made.

Types of Exercise Bikes

Two types of exercise bikes are available.

The design of the upright bike resembles that of a typical road bike but they are static. The pedals are positioned below the rider and puts added stress on the joints. The seat on the recumbent bike’s seat resembles chairs and the pedals are out in front of the rider so that pedalling is more natural and puts less stress on the joints.

TIP! By varying exercise activities, one can maximize the benefits their body receives. If you normally use your treadmill for exercise, you can switch things up by going for a run around your neighborhood.

Other types of exercise bikes are available as well. Dual action exercise bikes are upright bikes that have moveable bars or arm handles. You use both of your arms and your legs on this bike. While using this bike you will experience aerobic activity and upper body toning.

There is variety with resistance bikes as well. With direct tension bikes you can manually adjust the resistance you want. The cycling motion on a bike with flywheels is like regular cycling motion. Bikes with air assistance get resistance by pedalling against the airflow of a fan blade.

Personally I prefer the most sophisticated resistance bikes with the magnetic frictionless resistance. Of course you have to invest a little bit more money for this bike type but you will have a greater variety of workout levels. On more advanced bikes there are feedback mechanisms that show the following readouts: speed, time, distance , total calories and fat burned, program mode, resistance levels, pulse, heart rate, and work out levels (RPM, watts, METS, mpm’s, and mph/kph).

TIP! Do you think that you are too busy to stay fit? Do two shorter workouts instead of one long one. Do not increase the time you workout, but try to break it into a half.

The bike you choose to purchase will depend on your requests and needs. The type of workout you’re looking for will also influence your choice of bikes. A great cardio workout focused on the quadriceps is provided by an upright bike. You are seated in a reclining position on a recumbent bike.

Your back is supported by the seat and your legs are out in front of you. The hamstring muscles and the gluteus muscles get worked. Your lower back is less stressed on a recumbent bike. Some upright exercise bikes will have handlebars that move in a simulated rowing motion.

Your back and chest and your arm and back muscles will get a workout. You will get an excellent cardiovascular workout and calorie burning experience with both of these bikes. The bike should be matched to your size. Exercise bikes for the most part are easily adjusted for almost any body type.

There is a variety of reasons why people use exercise bikes. Cyclists use them to keep up their level of fitness in the off season. Many people feel embarrassed about exercising in front of people or they have no time to go to Gym so they use them at home. Physical therapy programs also use exercise bikes in their programs to promote healing and the regaining the use of knee and hip joints.

Where to find your Exercise Bike

Some cardiac rehab programs use them as well, to promote endurance and greater cardiac health. Exercise bikes can be purchased in sports stores, department stores like Wal-mart or Sears, as well as online. Buying them from a store makes it easier to match the bike to your space, to your body size, and your budget.

Purchasing it online is easier and more comfortable if you know what you want and the right size of the exercise bicycle. But ordering it online also creates the risk of you not getting exactly what you ordered. The bike you ordered may not have the exact specs or may be bigger or smaller than what you ordered. Taking delivery is another problem with ordering online. It is very likely that the delivery company will not bring it ready for use and you will have to bring it in and set it up.

Even though you are buying it in a store this is true, unless you contract with someone to do the entire process including setting it up. You can purchase service contracts from a store like Sears, in case of a problem. No matter what the reason you have for purchasing an exercise bike, it will only work if you use it.

Be careful before you start training

You should check with your doctor to make sure you are healthy before starting a new exercise routine. At first you should start out slow and build up endurance. Your endurance will improve if you start out slow.

Have fun, be safe and healthy and stay fit.

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Get Fit and Stay Fit While Losing Weight

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For many people, choosing a healthy diet and exercise plan is not about weight loss alone. You may be striving for a healthier life, a fit life. Getting fit and staying fit are great ways to lengthen your life, improve your mood, and keep yourself healthy.

To get fit, and stay fit, follow the following guidelines:

fitness-healthy-life-stay-fit-for-life-stayfitpro-co-1Focus on Lifestyle Changes

Fitness is not a temporary solution to a short term problem. It is a series of lifestyle choices, leading up to an overall lifestyle change. As you begin your journey into weight loss, focus on the fact that you are developing a healthy body for a lifetime, not just a skinnier body right now. This will help you to see the big picture, and enable you to stay strong through diet difficulties.

Adjust Your Diet

Adjust your diet plan until you find one that is both healthy and lovable. For example, if you hate salad, and design a diet plan focused on eating a big salad at lunch and dinner time, you’re setting yourself up for failure. Take the time to research multiple diet plans, and find on that you can live with. Sure, there’s no such thing as the donuts-and-chocolate-cake diet, but find the healthiest diet that also works with you. This will make sticking to it, as well as losing weight, easier to do.

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Include Activity

Again, take the time to include a plan that fits into your life. Choose a gym or fitness club that is open when you have the time to exercise. Pick activities that you enjoy. Plan your exercise time to fit into a part of your day when you’re not exhausted. Incorporate active outings into your family schedule. Strive for a more active life as a whole, and don’t beat yourself up over one or two missed workouts. Remember, you’re making changes for a lifetime.

Get Plenty of Rest

training-fitness-diet-motivation-review-2One of the biggest mistakes people make when trying to lose weight or become fit; is they burn the candle at both ends. Lack of adequate rest lowers not only your body’s natural defences, but weakens your mental and emotional stability as well.  Think of it this way a well-oiled machine can operate at maximum capability.

You can lose weight on an unhealthy diet, but true fitness requires devoting time to your health. By making yourself a priority, and focusing on long term lifestyle changes, you’re setting out on your fitness journey. Take the time to find diet plans and exercise routines that you can fit into your schedule, as well as enjoy. This will make incorporating fitness into your daily routine something to look forward to, instead of something to dread.

Here I have also few motivational tips to support your weight loss activities.

Motivational Tips for Losing Weight and Keep it for Life

If you already decided to lose weight, you know how difficult it can be to maintain motivation. Motivation is extremely important to continued consistent weight loss. Without keeping your weight loss motivation, it will almost be impossible to reach your fat loss goal and keep it too; be it 10 pounds or a 100 pounds.

If your positive attitude has been lagging behind lately, try these motivational tips:

Use Inspirational Quotes

training-fitness-diet-motivation-review-stayfitpro-co-1Find a moving quote or inspiring phrase. Choose something that inspires you and guides you towards healthy lifestyle choices. Print it up on nice paper and post it on your refrigerator. Be sure that it is something that will motivate you each time you reach for a snack. This will enable you to choose healthy options, and keep your weight loss goals at the front of your mind.

Keep a Journal

Keep a journal from the day you begin your weight loss program. This will help you to see progress each day. Write about your feelings towards weight loss, your motivational goals, and any setbacks or plateaus that you are experiencing. Once you reach your goal weight, you’ll be pleased to look back at how far you’ve come.

Plan for Busy Days

The first step off the weight loss wagon often occurs when life gets busy. Plan for distractions and busy days. Keep work out videos at home for those days when you just don’t make it to the gym. Keep pre-prepared meals or frozen diet dinners handy for days when you don’t have time to cook. Remember, if you fail to plan, you plan to fail! Stay on track with preparation for days when life gets in the way.

training-fitness-diet-motivation-review-1Mix Up Your Weight Loss

Constantly doing the same exercises and eating the same food can get old. Take the time to develop several exercise routines to avoid boredom. Add a new vegetable, fruit, or salad dressing to your normal diet rut. These small changes can make a world of difference.

There is no doubt it can be difficult to maintain motivation throughout your weight loss program. Take the time to mix up routines and add inspiration to your daily life.

Focus on your goals, and your reasons for wanting to lose weight and be fit and healthy in the first place.

Envision a slimmer, healthier you, and keep striving to reach your goal weight. If motivation becomes an issue, try some of the above tips to get you going again.

Here’s to a healthier you!

This article is for informational purposes only. It is not medical advice, nor should it be interpreted or substituted as medical advice. Prior to making changes to your physical exercise routine and your diet, you should always consult your personal physician.

You should always consult a medical professional before making drastic changes to your diet or life style. Better safe than sorry.

Body Building is a sport for Everybody: Males and ...

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When you start a body building program, be aware that this has generally always been a male sport.  That doesn’t mean that females can’t be body builders, but male body building has always been the norm.  The reasons are far reaching actually.

Body Building for Males

Males naturally produce a large amount of testosterone in their bodies.  Testosterone lends itself to longer, more intense workoutsIt’s a natural part of male body building.  Testosterone makes men more aggressive, and as a result, they are able to work out more intensely.  That means their muscles work harder and grow larger because of their body building program.

TIP! Do you think that you are too busy to stay fit? Do two shorter workouts instead of one long one. Do not increase the time you workout, but try to break it into a half.

When the talk begins to turn toward male body building, it’s natural to speak of body building supplements.  Many males can benefit from body building supplements just as many females can.  However, because of the male anatomy as well as the naturally produced hormones by men, they can benefit much more by adding supplements to their workout programs.

Males are better able to focus on body building because of their natural constitutions.  Their muscles are just waiting to be worked to the point of toned as opposed to females.  That’s not to say that females are not able to work out with the same intensity as males.  What it means is that men grow differently that women do and so do their muscles.

TIP! By varying exercise activities, one can maximize the benefits their body receives. If you normally use your treadmill for exercise, you can switch things up by going for a run around your neighborhood.

When males are undertaking a body building program, they need to keep in mind a few specific points. Among these include maintaining an adequate diet that will give you the vitamins and minerals that you need to bring the nutrition to your muscles that will help you to build muscle mass.

An effective male body building program also needs lots of rest as well as lots of water intake.  You need to hydrate yourself along with your muscles to make sure that the water works for the good of your workout.

Body building for males means working muscles beyond what you ever thought they could do.  As a male, you are naturally able to build your muscles because of the hormones that you produce.  That makes you at an advantage over the women, but not always.  The effectiveness of a workout depends on how hard you work your muscles and how you concentrate your energy.

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Body building for males requires you to concentrate on certain muscle groups so that you can make some huge muscle mass.  If that is your goal as a male body builder, then by all means, pursue it!  Male body building means making a gorgeously toned body while becoming fit and trim at the same time.

Body Building for a Woman

Men aren’t the only ones who can build a great body.  Body building for a woman is a great way to lose weight, get fit, and look great.  An effective body building program won’t make a woman look muscular necessarily.  This is one reason why many women hesitate to start lifting weights and exercise intently.  What a good body building program for a woman will do is sculpt a beautiful body that you can be proud of.

Body building in general started gaining popularity in the 1970’s after the release of the movie “Pumping Iron” starring Arnold Schwarzeneggar.  It was about this time that the women’s liberation movement began rising in popularity as well.  As women started standing up for their rights, they also began to exercise their options to do what men were doing – and that included body building.

Now, there are two categories of body building women:  those who work for health and those who work for competition.

Of course, any body building program for a woman will have great health benefits, but those who want to compete will find themselves working in a different way.

Many women hesitate to start a body building program because they don’t want to look like male body builders with huge muscles and oversized shoulders and legs.  But women are different from men in that they cannot naturally produce the huge amount of testosterone that men have which contributes to large muscles in men.

Body building for a woman is more about sculpting muscles to look toned and strong – not to become large and massive.  This can happen only for those women who choose to use illegal substances such as steroids.  But body building for a woman who chooses the healthy route will simply make a chiselled body that looks and feels great.

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Many people think the female body is naturally a work of art, but it’s easy to get off track with the stresses of everyday life – especially for women.  They are expected to hold to a pre-conceived ideal of what a woman is supposed to look like.  But every woman is different just as every woman’s body is different.

Body building for a woman can make her more confident, feel better about herself, and look great in the process.  Many people think that the strong, chiselled muscles that female body builders have IS the ideal of what a woman is supposed to look like.

Getting healthy and staying healthy is important for everyone.  Body building for a woman can help get her there and stay there.