Monthly Archives: May 2017

Fitness Strategies and Benefits

Fitness Strategies and Benefits

Stretching:
Concentrates on improving flexibility. Stretching  requires no fitness equipment. Types of stretching  include Yoga and Pilates. Whether you decide to stretch before, after or during your exercise routine, there is no doubt that stretching should be included every time you exercise. It keeps your body agile while engaging in any type of resistance or cardio training routine.

Benefits of stretching:
1. improves flexibility
2. increases range of motion
3. promotes relaxation
4. improves performance and posture
5. reduces stress on your body and reduces risk of
injury for any resistance training routines or athletic
performance

Strength Training, Weight Training or Resistance Training:
Concentrates on improving muscles. Strength training or weight training may require you to lift free weights or use
equipment that makes you lift weight. It may also be called resistance training because you are putting resistance on
your muscles to improve them. In resistance training you may use tools like rings and tubes rather than weights.
Some exercises also allow you to use your own body as resistance. For instance, abdominal crunches can be part
of a strength or resistance training routine. Strength training should be included in an exercise routine.

The benefits of resistance and strength training:
1. helps you lose weight in two ways: improves your muscle
mass and increases your energy expenditure, both make you to
burn more calories.
2. helps you tone and look better even if you are not overweight.
3. gives you more strength and endurance
4 increases bone density
5. has cardiovascular benefits
6. may help reduce risks of injury in athletes

Cardiovascular or Aerobic Training:
Aimed at improving your heart muscle and cardiovascular system. Cardiovascular training or aerobic training may be accomplished in several ways and you don’t need to spend any money. Walking, jogging, skipping rope, boxing, dancing, riding a bike – any of these qualify as aerobic exercise. Cardiovascular training should be an essential element of your  fitness routine.

Benefits of cardiovascular training:
1. strengthens your heart
2. helps you lose weight and reduce fat
3. increases your endurance

Interval Training or Anaerobic Training:
Aimed at improving aerobic endurance for athletes. Interval training is characterized by repetitions of heavy exercise with a recovery period following each repetition. For instance, you might sprint for 10 seconds and then follow that sprint with a two minute recovery jog. Then you repeat the sprint/jog routine for about 20 minutes. During the sprinting you are producing a state of oxygen debt. This can also be called anaerobic training because you are out of oxygen. Circuit training is also a form of interval training.

Benefits of Interval Training:
1. improves athletic endurance
2. strengthens the heart muscle
3. improves the lungs or the ability to take in oxygen

Cross Training:
Aimed at improving aerobic endurance, strength and flexibility in athletes. Can also help fight boredom for anyone who exercises. Type of training that requires you to do two or more types of exercise either within the same routine or in successive routines. For example, you may stretch every day for flexibility, lift weights two days a week for strength training, and ride a bike once a week for aerobic endurance.

Circuit Training:
Type of interval training aimed at losing weight and inches. Circuit training has been made popular by places like Curves and Ladies Workout Express. In circuit training you have several pieces of strength training equipment interspersed with aerobic equipment like steps or jogging pads. It has all the benefits of both cardiovascular and strength training workouts.

Biggest Fitness Myths

  1 – You gain fat as you age.

Many people believe that gaining fat is unavoidable as we age. The reason you gain fat is because your metabolism has slowed down due to inactivity and poor diet choices.

Even if you do have a slow metabolism no-one is destined to be overweight, with proper lifestyle choices you can rev up your metabolism and change your body.

  2 – Women will get bulky if they lift weights.

Most women don’t realize how hard it is to bulk up. Ladies don’t worry about getting to “bulky” from weight training, this is a myth you will become lean and toned.

Women only have about 1/10th the amount of testosterone men have, the hormone responsible for building muscle.

  3 – Training the abs last.

Many people believe that you must train the abs last to avoid fatiguing the stabilizing muscles of the core. Although this sounds like a fair statement this has never been scientifically proven.

If you think about which section of the body is the most important (the core) and what is most people biggest weakness of most people (the core) it does’nt make sense to train the core last when you’re already fatigued.

  4 – Aerobics is #1 for fat loss.

The problem with aerobic training for fat loss is; It does’nt burn many calories whilst performing the exercise and burns very little if any after. It causes the body to reduce its release of the fat burning hormones and enzymes. The body adapts by becoming more energy efficient, meaning your body has to work less to perform the same workout. Instead use interval training, you will burn far more calories and you will keep your metabolism revving for up to 24hrs after you finish training.

  5 – Bodybuilding programs for fat loss.

Bodybuilding programs are for bodybuilders. Unless you are using drugs these programs will not work for you! It still amazes me how many people are still reading bodybuilding magazines, following their programs using “body-part splits” and “blitzing muscles”.

The people writing most of these articles are’ nt even bodybuilders, they’re marketers from the supplement companies trying to deceive you, what looks like an article is probably an ad, look closer!

  6 – Stop exercising & your muscles turn to fat.

I don’t know where this comes from but when you really think about it, it’s ridiculous. Muscle is working tissue which is designed to move your body around, fat is stored energy, it’s as simple as that. The reason people put on fat when they stop training is because the loss of muscle tissue will cause a drop in metabolism, and if your still consumimg the same amount of calories where else are the calories meant to go?

  7 – You can out train a poor diet.

No matter how hard you train if your diet is poor, you will not see the results your training for. With the right nutrition you will be able to fuel your workouts far more effectively giving you a greater return in results.

  8 – Spot reducing.

Spot reducing basically means targeting a specific body part with an exercise to reduce fat in those areas. Unfortunately the body doesn’t work this way, when you begin to lose weight you are unable to determine which area your body will lose fat. For example doing lots of sit-ups will not reduce fat around the mid-section, it will only strengthen and tone the abs.

  9 – More is better.

Too much of a good thing can be detrimental to your training. If you’re training; Too frequently For too long Without enough rest This will lead to overtraining. Overtraining can lead to sickness, depression and injury.

  10 – High reps cut.

There is no such thing as a “cutting phase”.If you progressively lift heavier weights your muscles will grow, if you lift the same size weight as your previous workout your muscles will stay the same size, if you lift less weight than your previous workouts your muscles will get smaller. The only thing that determines whether you get the “cut” look is the size of your muscles and how low your body fat percentage is.

Online Fitness Programs Can Have Great Benefits

People who run regularly, two times will feel as sore after playing to collect a few basketball games if they do not often play basketball. How can this it be? Basketball is mainly running, so why would it different than jogging? There are a lot of reasons why this pain would occur:
1- Jogging works straight, that’s all. In basketball, you have to be able to stop on a dime, change direction in a nanosecond and force the limb to twist and bend in un-natural locations
2- Professional basketball has become a contact sport, although purists would disagree. You have guys from body down which can maintain its position when rebounds in basketball.
3- Constant jump on an unforgiving surface such as concrete will create pain
And that is only basketball, other sports and activities out there? Fitness programs are made for your body is capable of playing all sports and that’s why I feel strongly about people taking care to select a program you feel makes it more convenient for them, instead of choosing the first programmed of exercises that come over the Internet. If you choose a program that pushes him too hard, too soon, you run the risk of burn out and leave the program altogether or injury.
An injury is the death sentence to try to recover their health and physical condition. People who are overweight, nine times out of ten, are overweight for a reason. Not yet developed the ability to mind-body eat right and exercise regularly and injury can and has derailed many people with good intentions. Once produce a lesion, unconsciously sets a bar on the head that fear climbing sober once you have healed. It is difficult enough entering a health and fitness routine without having to worry about psychological problems.
Working your body hard in the first part of your program can work for you or against you are literally 50/50. From my experience, those who were once athletes or form at some point in his life and dropped in an unstable state, they tend to respond better to extreme training in a program. The rest that can have never worked a day in their lives, however, tend to crash and burn. At the end, is all depends on you and what you feel that you are capable of. I think that anyone can do anything they set their minds, but experience has shown me that an approach step by step has a higher percentage of success and tends to be the safer way to go.
Fitness Training Programs
Online have several benefits and may have even more when you select one for you. The first benefit does not have to pay a lot of money a personal trainer to teach you things that may or may not be in your best interest. Not to shed bad light on personal fitness trainers, but I’ve seen the qualifications necessary to become a certified trainer and believe me, it is not what he has done to be. I have also known many personal trainers, and attentive me how much information they know is obsolete or just purely anecdotal.
When you from a coach, either online or in the real world, want to know that what they teach and believe in is backed with some kind of scientific data. Does that now mean science which is correct? Absolutely not, scientists are more often that they are good, but at least they are working outside the facts are available at the wrong time. Do not want that someone gives you a program to use that they feel will work for you – it is not good.
Another benefit is the coach or program available to you wherever you are. With smart phones and iPads, net books and laptop computers, the network is now available to many, and in the next 10 years, the network will be available to all. Do wait until you see her trainer at the gym and not working for a few days if you’re far from home, when you can pop in your device online and plug in your program? Access your health/fitness program wherever you need is vital, especially when you are starting.
One benefit is more able to learn at their own pace. When you’re with a real person, you pay per hour for what literally squeezes both in as possible. It is not really the best way to learn if you ask me. Take time to understand what it is you’re doing are allowed to leave information sink in their base of knowledge, essentially new wiring of your mind will more time to review the information – such as the old maximum, repetition is the mother of skill. And the ability to review the material over and over again is invaluable when you are starting.
Online training programs in they are here to stay, so it is going to take some extra effort, trying to make his way through the nonsense and experts. To do so, however, you will find that they are one of the best ways to start again on the road to health and fitness. Just remember, exercise programs are here to help you ready for activities in the real world as sports, hiking, climbing, etc. Do not exercise just for having a body of pleasing appearance, while the newsstand magazines will have you believe otherwise. Find a program that works for you, enter 100% training, and make yourself healthyScience Articles, fit get busy and all – good luck.

Kids Fitness The holistic viewpoint

Kids fitness is a term that is often misunderstood or implemented incorrectly. To some, kids fitnessmeans a heavy fitness routine that involves running long distances, push-ups and crunches. Where as others, believe that kids fitness should be linked to kids sports and the training should correspond with this. It is my belief that  Kids fitness is both of these things but is also much more. Kids fitness is a holistic term that involves both exercise routines but also nutrition, mental health and well being as well ones general health. Kids fitness lays its foundations in a strong exercise routine that involve lots of variety. Kids fitness should be centered on play based exercise where games are incorporated into routines that offer basic challenges and rewards. These game based programs should also incorporate small groups as kids respond best when they are training with their peers.

Kids fitness should also incorporate healthy foods and an education program that explains what healthy eating is about. Healthy foods aren’t just about fruit and vegetables… Kids burn lots of energy as their kids fitness program involves lots of activity especially in the school system. healthy foods should be about balance and portions and kids need to understand these concepts. Balance involves all food groups including fats and oils and sugar. Portions are about how much of each food group is consumed. This is very much dependent on the kids fitness programs and routines.  Participation in multiple sports and activities will involve higher levels of calories and portions than someone who is sedentary.

Kids fitness also includes a child’s mental health and general health. Kids need to be kids which means their kids fitness program needs to have a good balance between physical activity, fun times with friends, sedentary times, nutritious foods and family time. To much of one thing can impact on the mental and general well being of the child. Adults aren’t the only people that have pressures in their life. Kids also get stressed and feel the pressures of life. Kids fitness programs need to recognize this and need to tailor programs to consider all elements of their life. For example, some kids are generally anxious and respond differently to social settings, fitness programs and the way they eat food. Kids fitness professionals need to identify these traits and design programs in respond to these health issues.

Kids fitness isn’t just about kids running around the park or riding their bike down the street after school. These things are important but in isolation don’t consider all the elements of kids fitness.  If we want to get the best out of our kids, kids fitness needs to be holistic and need to consider the child’s mental attitude, mental stateArticle Submission, dietary requirements and fitness capacity.