Tuesday, 11 May 2010
Saturday, 24 April 2010
Burn The Fat Feed The Muscle.
Outlaw Bodybuilder Thumbs Nose At Weight
Loss "Experts" Who Earn Fortunes On The
Sweat And Dreams Of Young Men & Women,
And Finally Reveals The Simple Proven Science
Of Fat Loss No One Else Will Tell You About...
Lifetime-Natural Bodybuilder, Personal Trainer, Nutritionist and Success Coach From New Jersey Teaches You How to Turbo-Charge Your Metabolism, Gain Muscle, Burn Off Body Fat and Develop Unstoppable Motivation ... Guaranteed! Discover How He's Taught Thousands of People to Get Leaner Faster Than They Ever Thought Possible!
Even if You Have Less-than Average Genetics... Even If You've Never Succeeded at Losing Weight Before... Even If You Have Stubborn Fat Deposits That Don't Seem To Budge... Right Here on This Web Page You've Found The Fat Loss
Check this out all you will ever need see you on the soon
Rob
Click the link now
http://tinyurl.com/3yszne9
Loss "Experts" Who Earn Fortunes On The
Sweat And Dreams Of Young Men & Women,
And Finally Reveals The Simple Proven Science
Of Fat Loss No One Else Will Tell You About...
Lifetime-Natural Bodybuilder, Personal Trainer, Nutritionist and Success Coach From New Jersey Teaches You How to Turbo-Charge Your Metabolism, Gain Muscle, Burn Off Body Fat and Develop Unstoppable Motivation ... Guaranteed! Discover How He's Taught Thousands of People to Get Leaner Faster Than They Ever Thought Possible!
Even if You Have Less-than Average Genetics... Even If You've Never Succeeded at Losing Weight Before... Even If You Have Stubborn Fat Deposits That Don't Seem To Budge... Right Here on This Web Page You've Found The Fat Loss
Check this out all you will ever need see you on the soon
Rob
Click the link now
http://tinyurl.com/3yszne9
Fitness - Workout Warm Up Routine
Always warm up
Zuzana's Warm Up Routine. For more of Zuzana's Fitness, Diet, Exercise and Workout Video Tips
Great video
Rob
Sunday, 11 April 2010
Use the FITT Principle to Help Reduce Fat Weight
Implementing a daily exercise routine along with eating a good diet is the best way to reduce fat weight. Knowing this rule, for my own personal weight loss efforts, I set out to start exercising. Truthfully though, I had no idea about the right way to proceed with my exercise plan so I just basically winged it. I figured it would be simple, run some, lift some weights... Oh, and throw in some stretching here and there. Then after a short while I started referring to the health magazines for more advanced tips. To my dismay, although there were some changes, the results weren't very impressive and I ended up causing injury to myself. If you're like me, you may have experienced the same thing.
Fortunately, during the course of the past year I started taking some courses at the local community college that helped me to gain a better understanding about health and fitness. And, I learned some of the more proper exercising techniques that can be more effective in helping to reduce fat weight. I wanted to share a specific concept regarding exercise training that will provide a benefit to anyone who is using exercise in their quest to reduce fat weight.
This concept is an exercise guideline from the American College of Sports Medicine called the F.I.T.T. Principle. Its purpose is to achieve a healthy fitness level. F.I.T.T. is an acronym for frequency, intensity, time, and type. Each one of these topics applies to the three key areas of physical health. Those are cardiovascular fitness (cardio), muscular strength (weight lifting), and flexibility (stretching).
So for example, to get the most effectiveness from your cardio routine, the frequency should cause a heart rate range of 64% to 94% of your maximum heart rate which essentially gives a feeling of a somewhat hard to hard workout. The time of your cardio workout should range from 20 to 60 minutes. But don't forget a warm-up and cool down in addition to those minutes. And the type of exercise should be a continuous, dynamic activity using the large muscles groups. Examples of these types of exercises are walking, swimming, biking, etc.
For your strength training exercise the frequency should be 2 to 3 days per week of total body work. The intensity should be moderately hard to hard, working to muscle failure on your last rep. The total time includes what is necessary to complete 5 to 10 different exercises containing 1 to 3 sets of 3 to 20 reps each. The type of training performed should be specific exercises for all major muscle groups. Some examples of these are the bench press, leg press, lat pull down, seated row, etc.
Stretching is critical in your exercise regiment in order to maintain a healthy fitness level and avoid injury. The frequency of your stretching should be a minimum of 2 to 3 days a week. For the intensity of your stretch, you should feel it; but it should be pain free and void of bouncing. The stretch should be held for 15 to 30 seconds and repeated 2 to 4 times. This addresses the time factor. And the type of stretches that should be done is the ones that affect all major muscle groups.
Application of the F.I.T.T. Principle does help to reduce fat weight. Follow these guidelines and before you know it, you'll see the pounds dropping and see a healthier F.I.T.T.-er you.
Author: Jo Chris, reduce weight naturally Hey, don't forget! Eating a good diet helps in your effort to reduce fat weight. There is a revolutionary system that has taken all of the guess work out of dieting. It's simple and effective. It will help you see results FAST and help keep the weight off. Plus, it's guaranteed! Let me show you more by clicking here.
Article Source: http://EzineArticles.com/?expert=Jo_Chris
Fortunately, during the course of the past year I started taking some courses at the local community college that helped me to gain a better understanding about health and fitness. And, I learned some of the more proper exercising techniques that can be more effective in helping to reduce fat weight. I wanted to share a specific concept regarding exercise training that will provide a benefit to anyone who is using exercise in their quest to reduce fat weight.
This concept is an exercise guideline from the American College of Sports Medicine called the F.I.T.T. Principle. Its purpose is to achieve a healthy fitness level. F.I.T.T. is an acronym for frequency, intensity, time, and type. Each one of these topics applies to the three key areas of physical health. Those are cardiovascular fitness (cardio), muscular strength (weight lifting), and flexibility (stretching).
So for example, to get the most effectiveness from your cardio routine, the frequency should cause a heart rate range of 64% to 94% of your maximum heart rate which essentially gives a feeling of a somewhat hard to hard workout. The time of your cardio workout should range from 20 to 60 minutes. But don't forget a warm-up and cool down in addition to those minutes. And the type of exercise should be a continuous, dynamic activity using the large muscles groups. Examples of these types of exercises are walking, swimming, biking, etc.
For your strength training exercise the frequency should be 2 to 3 days per week of total body work. The intensity should be moderately hard to hard, working to muscle failure on your last rep. The total time includes what is necessary to complete 5 to 10 different exercises containing 1 to 3 sets of 3 to 20 reps each. The type of training performed should be specific exercises for all major muscle groups. Some examples of these are the bench press, leg press, lat pull down, seated row, etc.
Stretching is critical in your exercise regiment in order to maintain a healthy fitness level and avoid injury. The frequency of your stretching should be a minimum of 2 to 3 days a week. For the intensity of your stretch, you should feel it; but it should be pain free and void of bouncing. The stretch should be held for 15 to 30 seconds and repeated 2 to 4 times. This addresses the time factor. And the type of stretches that should be done is the ones that affect all major muscle groups.
Application of the F.I.T.T. Principle does help to reduce fat weight. Follow these guidelines and before you know it, you'll see the pounds dropping and see a healthier F.I.T.T.-er you.
Author: Jo Chris, reduce weight naturally Hey, don't forget! Eating a good diet helps in your effort to reduce fat weight. There is a revolutionary system that has taken all of the guess work out of dieting. It's simple and effective. It will help you see results FAST and help keep the weight off. Plus, it's guaranteed! Let me show you more by clicking here.
Article Source: http://EzineArticles.com/?expert=Jo_Chris
Wednesday, 10 March 2010
Aerobics and Keeping Fit
The term aerobics means using oxygen. It gives you more energy and makes you feel better about yourself. It will raise your heart rate and get blood and oxygen flowing more quickly around your body.
The goal of taking aerobics is to improve all elements of fitness, flexibility, muscular strength and cardio-vascular fitness. It comprises rhythmic exercise with stretching and strength training and is generally performed to music in a group that is being led by an instructor. These classes are often divided into beginning, intermediate and advanced. There are different routines and fitness goals for each of these classes.
The main reason that many people take up an aerobics class is to lose weight but aerobics classes can also be used to:
o Relieve stress
o Strengthen bones
o Prevent/lower high blood pressure
o Maintain appropriate weight for height and build
o Tone muscles
o Improve confidence and self esteem
o Relieve depression and lift your mood
o Maintain flexibility
o Fight the ageing process
A general aerobics routine usually lasts about 45 minutes to an hour. You will start your aerobics routine with a warm up, which takes about five minutes to complete. This warm up is usually done on the floor. After your warm up you will move onto stretches, which again will last about five minutes. These stretches are intended to lengthen muscles ready for your actual aerobics work out, which comes next. The actual routine will last about 35 minutes. Once you have completed your routine you will perform a cool-down exercise lasting roughly five minutes. This cool-down will gradually decrease in tempo allowing better circulation. Once your cool-down exercises have been performed you will be able to complete your final stretches.
There are two main types of aerobics that are based on the impact of the exercise. These are categorised as high impact and low impact. High impact is a very energetic performance that involves a lot of movement which will lift you off the ground such as jumping, hopping and jogging. A high impact practice will make your body release endorphins and serotonin, which make you feel refreshed and energised.
The second type of impact is low impact aerobics. These are floor based exercises that involve a lot of stretch movements. These low impact performances are good for people who are older, pregnant, with weak joints and who are recovering from surgery.
There are certain circumstances where aerobics is not advised and if you fit into one of the following categories then it is important that you do not undergo aerobics:
o You have a history of heart or respiratory problems
o You have problems with your joints
o You have recently had surgery, or are prone to or recovering from injury (high impact only)
If you are looking for a keep fit programme that you can easily fit into your busy life then aerobics could be the answer that you are looking for. Classes can usually be taken late in the evening and on weekends so that it doesn't disturb your working day. It is also suitable for both men and women.
Helen is the web master for Article Alley, home of all your Article Directory needs.
Please feel free to republish this article provided a working hyperlink remains to our site
Article Source: http://EzineArticles.com/?expert=Helen_Cox
The goal of taking aerobics is to improve all elements of fitness, flexibility, muscular strength and cardio-vascular fitness. It comprises rhythmic exercise with stretching and strength training and is generally performed to music in a group that is being led by an instructor. These classes are often divided into beginning, intermediate and advanced. There are different routines and fitness goals for each of these classes.
The main reason that many people take up an aerobics class is to lose weight but aerobics classes can also be used to:
o Relieve stress
o Strengthen bones
o Prevent/lower high blood pressure
o Maintain appropriate weight for height and build
o Tone muscles
o Improve confidence and self esteem
o Relieve depression and lift your mood
o Maintain flexibility
o Fight the ageing process
A general aerobics routine usually lasts about 45 minutes to an hour. You will start your aerobics routine with a warm up, which takes about five minutes to complete. This warm up is usually done on the floor. After your warm up you will move onto stretches, which again will last about five minutes. These stretches are intended to lengthen muscles ready for your actual aerobics work out, which comes next. The actual routine will last about 35 minutes. Once you have completed your routine you will perform a cool-down exercise lasting roughly five minutes. This cool-down will gradually decrease in tempo allowing better circulation. Once your cool-down exercises have been performed you will be able to complete your final stretches.
There are two main types of aerobics that are based on the impact of the exercise. These are categorised as high impact and low impact. High impact is a very energetic performance that involves a lot of movement which will lift you off the ground such as jumping, hopping and jogging. A high impact practice will make your body release endorphins and serotonin, which make you feel refreshed and energised.
The second type of impact is low impact aerobics. These are floor based exercises that involve a lot of stretch movements. These low impact performances are good for people who are older, pregnant, with weak joints and who are recovering from surgery.
There are certain circumstances where aerobics is not advised and if you fit into one of the following categories then it is important that you do not undergo aerobics:
o You have a history of heart or respiratory problems
o You have problems with your joints
o You have recently had surgery, or are prone to or recovering from injury (high impact only)
If you are looking for a keep fit programme that you can easily fit into your busy life then aerobics could be the answer that you are looking for. Classes can usually be taken late in the evening and on weekends so that it doesn't disturb your working day. It is also suitable for both men and women.
Helen is the web master for Article Alley, home of all your Article Directory needs.
Please feel free to republish this article provided a working hyperlink remains to our site
Article Source: http://EzineArticles.com/?expert=Helen_Cox
Friday, 5 March 2010
MP's Ultimate Efficient Workout
"The Most Efficient Workout Routine for Building Natural, Real World Strength, Flexibility, Endurance While Melting Fat."Stop Wasting Hours in the Gym and Learn to Train Much More Efficient and Effective Right in Your Own Home.
CLICKTHE BOX BELOW
Tuesday, 2 March 2010
Health Eating - 5 Summer Favorites
Summer is definitely the time of year when produce is at its peak, and there's no reason why we can't get at least 5 servings - and preferably more - of wonderfully fresh and delicious fruits and vegetables. Your body (and taste buds) will thank you!
Here are my favorite summertime fruits and veggies. Enjoy!
Berries. Strawberries ripen first, followed by cherries, raspberries, blackberries, and blueberries. Berries are great sources of fiber, folate and vitamin C. Did you know that 8 strawberries contain more vitamin C than one orange? Or that one cup of raspberries has 30% of your daily fiber needs? Berries also are packed with antioxidants, protecting you from cancer and heart disease.
Tomatoes. Early New England colonists believed tomatoes were poisonous, but today they're one of our most popular foods. Tomatoes are an excellent source of lycopene, a phytochemical that helps reduce the risk of prostate cancer. They're also a good source of vitamin C, and high in potassium. Add cherry tomatoes to a shish kabob, hollow out a tomato and stuff with tuna salad, or fire up the blender to make gazpacho loaded with tomatoes and other veggies.
Corn. One ear of sweet corn provides 3 grams of fiber and another 3 grams of protein, plus it contains folate, vitamin C, magnesium and potassium. Cooking actually increases the availability of antioxidants in corn.
Salads. Instead of bagged salads, toss together handfuls of arugula, spinach, romaine and other types of greens with chopped veggies. Add fresh berries, melon cubes, or diced pears for flavor and color. Make a salad a meal by topping it with grilled chicken or fish.
Plums. I adore juicy, ripe plums! Two plums equal one serving of fruit, and it's somehow more satisfying to eat two instead of just one! Plums are one of the rare purple/blue fruits that provide essential antioxidants and phytochemicals. In fact, plums have more antioxidants than other fruit except berries.
Lynn Grieger, RD, CDE, cPT is a health, food and fitness coach at http://www.LynnGrieger.com
Article Source: http://EzineArticles.com/?expert=Lynn_Grieger
Here are my favorite summertime fruits and veggies. Enjoy!
Berries. Strawberries ripen first, followed by cherries, raspberries, blackberries, and blueberries. Berries are great sources of fiber, folate and vitamin C. Did you know that 8 strawberries contain more vitamin C than one orange? Or that one cup of raspberries has 30% of your daily fiber needs? Berries also are packed with antioxidants, protecting you from cancer and heart disease.
Tomatoes. Early New England colonists believed tomatoes were poisonous, but today they're one of our most popular foods. Tomatoes are an excellent source of lycopene, a phytochemical that helps reduce the risk of prostate cancer. They're also a good source of vitamin C, and high in potassium. Add cherry tomatoes to a shish kabob, hollow out a tomato and stuff with tuna salad, or fire up the blender to make gazpacho loaded with tomatoes and other veggies.
Corn. One ear of sweet corn provides 3 grams of fiber and another 3 grams of protein, plus it contains folate, vitamin C, magnesium and potassium. Cooking actually increases the availability of antioxidants in corn.
Salads. Instead of bagged salads, toss together handfuls of arugula, spinach, romaine and other types of greens with chopped veggies. Add fresh berries, melon cubes, or diced pears for flavor and color. Make a salad a meal by topping it with grilled chicken or fish.
Plums. I adore juicy, ripe plums! Two plums equal one serving of fruit, and it's somehow more satisfying to eat two instead of just one! Plums are one of the rare purple/blue fruits that provide essential antioxidants and phytochemicals. In fact, plums have more antioxidants than other fruit except berries.
Lynn Grieger, RD, CDE, cPT is a health, food and fitness coach at http://www.LynnGrieger.com
Article Source: http://EzineArticles.com/?expert=Lynn_Grieger
Creating Health and Fitness Goals Year Round
You don't have to wait until New Year's Day to implement resolutions to improve your health and fitness. Regardless of the month or day, you can take action now to achieve your health and fitness goals. Here are some tips to get you started:
* Select one area to work on: Many people make the mistake of trying to make himself or herself into a new person overnight. It's unreasonable to expect yourself to, at the snap of a finger, change habits that you have spent years cultivating. Instead, select one health and fitness area to work on.
* Select a specific goal: Saying that you "want to lose weight" or "get in shape" is too vague. You need to come up with a concrete goal in order to measure your progress and celebrate your success.
* Select a realistic goal: If you've been a sugar junkie for 20 years, you can't expect to go cold turkey overnight. You may be able to cut sugar out for a few days or even a few weeks, but you won't be able to keep it up for the rest of your life.
* Opt for incremental change: In the sugar scenario, outline a series of steps you can take over time to achieve your goal. The first step might be to switch from regular soda to sugar-free soda. After successfully doing that for a month, tackle the next step - maybe a switch from regular to sugar-free ice cream, or restricting desserts to weekends only. Incorporating small changes over time dramatically increases the chance that you'll make it a permanent lifestyle change.
* Get some support: In a society that supersizes everything, it's never easy to stick with your health and fitness goals. Enlist the help of a friend, family member, or co-worker - someone who will help you stay with the program. If your goal is to go to the gym three times a week, for example, knowing that your friend is waiting there for you might be just the incentive you need to make sure you follow through. For extra motivation, put a dollar in a jar every time you go to the gym, then treat yourself to something special at the end of each month.
* Celebrate your success: We're quick to beat ourselves up when we don't reach our health and fitness goals, but we rarely celebrate our successes. When you've achieved one of your goals, give yourself a pat on the back. Treat yourself to a massage, a new pair of shoes, or a night out with your friends.
Chris Robertson is an author of Majon International, one of the worlds MOST popular internet marketing companies on the web. Visit this Health and Beauty Website and Majon's Health and Beauty directory.
Article Source: http://EzineArticles.com/?expert=Chris_Robertson
* Select one area to work on: Many people make the mistake of trying to make himself or herself into a new person overnight. It's unreasonable to expect yourself to, at the snap of a finger, change habits that you have spent years cultivating. Instead, select one health and fitness area to work on.
* Select a specific goal: Saying that you "want to lose weight" or "get in shape" is too vague. You need to come up with a concrete goal in order to measure your progress and celebrate your success.
* Select a realistic goal: If you've been a sugar junkie for 20 years, you can't expect to go cold turkey overnight. You may be able to cut sugar out for a few days or even a few weeks, but you won't be able to keep it up for the rest of your life.
* Opt for incremental change: In the sugar scenario, outline a series of steps you can take over time to achieve your goal. The first step might be to switch from regular soda to sugar-free soda. After successfully doing that for a month, tackle the next step - maybe a switch from regular to sugar-free ice cream, or restricting desserts to weekends only. Incorporating small changes over time dramatically increases the chance that you'll make it a permanent lifestyle change.
* Get some support: In a society that supersizes everything, it's never easy to stick with your health and fitness goals. Enlist the help of a friend, family member, or co-worker - someone who will help you stay with the program. If your goal is to go to the gym three times a week, for example, knowing that your friend is waiting there for you might be just the incentive you need to make sure you follow through. For extra motivation, put a dollar in a jar every time you go to the gym, then treat yourself to something special at the end of each month.
* Celebrate your success: We're quick to beat ourselves up when we don't reach our health and fitness goals, but we rarely celebrate our successes. When you've achieved one of your goals, give yourself a pat on the back. Treat yourself to a massage, a new pair of shoes, or a night out with your friends.
Chris Robertson is an author of Majon International, one of the worlds MOST popular internet marketing companies on the web. Visit this Health and Beauty Website and Majon's Health and Beauty directory.
Article Source: http://EzineArticles.com/?expert=Chris_Robertson
Thursday, 25 February 2010
Thursday, 11 February 2010
Tuesday, 9 February 2010
Your Physical Fitness Definition Will Determine Your Success
It always amazes me that FITNESS is a multi-billion dollar industry... Yet a solid, concise and universal definition of fitness is hard to nail down.
Just ask someone participating in a physical fitness program, or even someone in the fitness industry for that matter, to give you a clear definition of fitness.
You will most likely be met with the "deer caught in the headlights" stare accompanied by nonsensical stammering.
If you do get an answer, it will most likely be slanted toward the specific abilities of the person asked.
For example...
A marathon runner will define fitness in terms of muscular and cardiorespiratory endurance... A power-lifter will define fitness in terms of absolute strength... A bodybuilder will define fitness in terms of muscle size and definition... etc.
But the overwhelming majority of people participating in a physical fitness program are not professional athletes concerned with the improvement of only one physical ability.
Therefore, basing your definition of fitness on one specific physical skill does not lead to a universal definition of fitness.
The fact is, your physical fitness success will be determined by your definition of fitness... So take some time to make sure you have a clear fitness definition.
Once you see how much a clear definition of fitness can improve your physical training, you will wonder how you ever physically trained in the past without one.
So what would a universal definition of fitness be for someone who wanted to physically train to become a better, all-around human being?
I'm glad you asked... but let's take it step by step.
Here is a GOOD Fitness Definition...
The degree of competence and skill to perform in ALL the physical abilities of cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness.
I can already hear the criticism from the athletic crowd... You cannot "maximize" the performance of all the physical abilities in this fitness definition at the same time.
And they are absolutely right!
Fitness is not about the "maximization" of one particular physical skill at one particular point in time, but rather the "optimization" of all physical skills at any given time.
Fitness is a compromise of all the different physical skills that make up human activity.
Look at it this way...
Let's say all of the physical skills were tested separately.
Some specialized athletes would score very high on some physical skills... and very low on others.
But a person that personified true, universal fitness would score well on all of the physical skills... without necessarily being the best at any one skill.
Here is an EXCELLENT Fitness Definition...
The acceptable and deliberate compromise of competence and ability to perform in ALL the areas of cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness to produce optimum performance results under the greatest amount of circumstances.
Not only is universal fitness a compromise of all the physical abilities... but it is the over-all ability to integrate all of the physical abilities and flow from one ability to the next in a seamless fashion to successfully complete a task.
So, what would adopting this definition of fitness do for you?
Your physical fitness training program would be assessed according to how well it "optimized" all the physical skills and not just how well it "maximized" one particular skill at the expense of all others.
Basically, structuring your physical training to improve all the physical skills of this fitness definition would enable you to greatly improve over-all physical performance in a wider variety of activities.
Now isn't that why most of us physically train?
Study this definition of fitness and use it to measure your current physical fitness training program.
How well does it measure up?
If your current workout program is lacking... it is definitely time for a change.
Your fitness success depends on it!
Coach Lomax, founder and president of the Optimum Fitness Network LLC, has gained a reputation for creating and recommending fitness resources that get results. To see his ever growing network of fitness sites, go to Best At Home Workouts His best selling ebook, Workout Without Weights - Bodyweight Calisthenics Workout Progression System shows you how to perform, feel and look your best without costly equipment or expensive gym memberships.
Article Source: http://EzineArticles.com/?expert=Eddie_Lomax
Just ask someone participating in a physical fitness program, or even someone in the fitness industry for that matter, to give you a clear definition of fitness.
You will most likely be met with the "deer caught in the headlights" stare accompanied by nonsensical stammering.
If you do get an answer, it will most likely be slanted toward the specific abilities of the person asked.
For example...
A marathon runner will define fitness in terms of muscular and cardiorespiratory endurance... A power-lifter will define fitness in terms of absolute strength... A bodybuilder will define fitness in terms of muscle size and definition... etc.
But the overwhelming majority of people participating in a physical fitness program are not professional athletes concerned with the improvement of only one physical ability.
Therefore, basing your definition of fitness on one specific physical skill does not lead to a universal definition of fitness.
The fact is, your physical fitness success will be determined by your definition of fitness... So take some time to make sure you have a clear fitness definition.
Once you see how much a clear definition of fitness can improve your physical training, you will wonder how you ever physically trained in the past without one.
So what would a universal definition of fitness be for someone who wanted to physically train to become a better, all-around human being?
I'm glad you asked... but let's take it step by step.
Here is a GOOD Fitness Definition...
The degree of competence and skill to perform in ALL the physical abilities of cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness.
I can already hear the criticism from the athletic crowd... You cannot "maximize" the performance of all the physical abilities in this fitness definition at the same time.
And they are absolutely right!
Fitness is not about the "maximization" of one particular physical skill at one particular point in time, but rather the "optimization" of all physical skills at any given time.
Fitness is a compromise of all the different physical skills that make up human activity.
Look at it this way...
Let's say all of the physical skills were tested separately.
Some specialized athletes would score very high on some physical skills... and very low on others.
But a person that personified true, universal fitness would score well on all of the physical skills... without necessarily being the best at any one skill.
Here is an EXCELLENT Fitness Definition...
The acceptable and deliberate compromise of competence and ability to perform in ALL the areas of cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness to produce optimum performance results under the greatest amount of circumstances.
Not only is universal fitness a compromise of all the physical abilities... but it is the over-all ability to integrate all of the physical abilities and flow from one ability to the next in a seamless fashion to successfully complete a task.
So, what would adopting this definition of fitness do for you?
Your physical fitness training program would be assessed according to how well it "optimized" all the physical skills and not just how well it "maximized" one particular skill at the expense of all others.
Basically, structuring your physical training to improve all the physical skills of this fitness definition would enable you to greatly improve over-all physical performance in a wider variety of activities.
Now isn't that why most of us physically train?
Study this definition of fitness and use it to measure your current physical fitness training program.
How well does it measure up?
If your current workout program is lacking... it is definitely time for a change.
Your fitness success depends on it!
Coach Lomax, founder and president of the Optimum Fitness Network LLC, has gained a reputation for creating and recommending fitness resources that get results. To see his ever growing network of fitness sites, go to Best At Home Workouts His best selling ebook, Workout Without Weights - Bodyweight Calisthenics Workout Progression System shows you how to perform, feel and look your best without costly equipment or expensive gym memberships.
Article Source: http://EzineArticles.com/?expert=Eddie_Lomax
Tuesday, 2 February 2010
How to Benefit From Regular Exercise at Any Age - Ten Ways to Benefit From Physical Activity
Benefits of exercise can be reaped at any age provided you are regular with your routine. Regular exercise no matter what it is can be and has proved to be beneficial in various ways. If you are not a gym person or you hate doing aerobics you can choose what gives you pleasure. Remember the idea is to lead an active life and not a sedentary one.
Here are the ten benefits of regular exercise which can be anything that suits you or the one that you enjoy the most and thus leading an active life.
1. Reduced bone loss
As you age your bones starts losing its tissues, this process is known as osteoporosis. Osteoporosis can increase the risk of fracture, as your bones become brittle and can easily break. Regular exercise helps you build the bone tissues, thus reducing the risk of osteoporosis. Diabetic and women are at more risk of osteoporosis.
2. Decreased risk of cardiovascular diseases
Regular exercise can also reduce the risk of heart attack and other cardiovascular disease. It also helps in fighting cholesterol. Regular exercise can also help you fight your blood pressure problems.
3. Weight loss and maintenance
Proper diet and exercise can help you shed those extra kilos from your body, better still it will help you maintain that new slim and svelte look.
4. Increased mental focus
With regular exercise children can increase their concentration power and elderly people can stall the memory loss problems common to their age. Increased mental focus keeps you agile and healthy for a long time.
5. Increased energy
Do you feel tired all the time? Do you feel that you have no energy left in your body? Well with regular exercise you will feel rejuvenated and filled with new energy. Exercise boost the blood circulation thus making you feel energised and fresh.
6. Increased stamina
If you dread going to shopping because the bags are too heavy for you, then exercising is your answer. Exercising regularly not only keeps you fit but also helps to boost your stamina, thus making most of the day to day jobs easier for you.
7. Promotes better sleep
Having troubled in sleeping? Or are you not able to sleep deeply? Fret not. Start exercising and you will feel that you are not only sleeping better but also feeling fresh in the morning. Ready to face any challenge that life throws at you with a smile.
8. Increased intimacy
Add a sparkle to your sex life with regular exercise. As you age you either tend to lose interest in sex or you start becoming conscious of your looks. With the regular physical activity you will be able to add a sparkle to your forgotten sex life.
9. Beats stress
Beat the stress with regular physical activity. Office tensions, family obligations put a stress on you which can only be overcome by regular physical activity. Exercising releases a brain chemical that uplifts your mood and helps you calm down.
10. Suppresses depression
Are you depressed? Hit to the gym, or do some gardening or go for a long walk. Chances are that when you are done with you will feel relaxed, happy, and no more depressed.
These are just few of the benefits of regular exercise but there are many more such benefits. So start exercising and stop being lazy.
Disclaimer: All material in this article is copyright by Swati Nitin Gupta. No information in this article can be used for any purposes unless expressed consent by Swati Nitin Gupta only. Thanks in advance for your complete adherence and cooperation.
About the Author: India based journalist with ten years of extensive experience in reporting, editing, as well as features writing. Currently a contributing writer at Home Review (Indian edition) magazine, EzineArticles, and Associated Content.
If you are looking for a freelance writer who is self-motivated, produces original content, detailed and research oriented, I hope you will contact me on swati1012@gmail.com to discuss the opportunities of freelance writing within your organisation. Visit my profile http://in.linkedin.com/in/swati1012
Article Source: http://EzineArticles.com/?expert=Swati_Nitin_Gupta
Here are the ten benefits of regular exercise which can be anything that suits you or the one that you enjoy the most and thus leading an active life.
1. Reduced bone loss
As you age your bones starts losing its tissues, this process is known as osteoporosis. Osteoporosis can increase the risk of fracture, as your bones become brittle and can easily break. Regular exercise helps you build the bone tissues, thus reducing the risk of osteoporosis. Diabetic and women are at more risk of osteoporosis.
2. Decreased risk of cardiovascular diseases
Regular exercise can also reduce the risk of heart attack and other cardiovascular disease. It also helps in fighting cholesterol. Regular exercise can also help you fight your blood pressure problems.
3. Weight loss and maintenance
Proper diet and exercise can help you shed those extra kilos from your body, better still it will help you maintain that new slim and svelte look.
4. Increased mental focus
With regular exercise children can increase their concentration power and elderly people can stall the memory loss problems common to their age. Increased mental focus keeps you agile and healthy for a long time.
5. Increased energy
Do you feel tired all the time? Do you feel that you have no energy left in your body? Well with regular exercise you will feel rejuvenated and filled with new energy. Exercise boost the blood circulation thus making you feel energised and fresh.
6. Increased stamina
If you dread going to shopping because the bags are too heavy for you, then exercising is your answer. Exercising regularly not only keeps you fit but also helps to boost your stamina, thus making most of the day to day jobs easier for you.
7. Promotes better sleep
Having troubled in sleeping? Or are you not able to sleep deeply? Fret not. Start exercising and you will feel that you are not only sleeping better but also feeling fresh in the morning. Ready to face any challenge that life throws at you with a smile.
8. Increased intimacy
Add a sparkle to your sex life with regular exercise. As you age you either tend to lose interest in sex or you start becoming conscious of your looks. With the regular physical activity you will be able to add a sparkle to your forgotten sex life.
9. Beats stress
Beat the stress with regular physical activity. Office tensions, family obligations put a stress on you which can only be overcome by regular physical activity. Exercising releases a brain chemical that uplifts your mood and helps you calm down.
10. Suppresses depression
Are you depressed? Hit to the gym, or do some gardening or go for a long walk. Chances are that when you are done with you will feel relaxed, happy, and no more depressed.
These are just few of the benefits of regular exercise but there are many more such benefits. So start exercising and stop being lazy.
Disclaimer: All material in this article is copyright by Swati Nitin Gupta. No information in this article can be used for any purposes unless expressed consent by Swati Nitin Gupta only. Thanks in advance for your complete adherence and cooperation.
About the Author: India based journalist with ten years of extensive experience in reporting, editing, as well as features writing. Currently a contributing writer at Home Review (Indian edition) magazine, EzineArticles, and Associated Content.
If you are looking for a freelance writer who is self-motivated, produces original content, detailed and research oriented, I hope you will contact me on swati1012@gmail.com to discuss the opportunities of freelance writing within your organisation. Visit my profile http://in.linkedin.com/in/swati1012
Article Source: http://EzineArticles.com/?expert=Swati_Nitin_Gupta
5 Must Know Things For Beginners
Like I've said before, anything grand has a humble beginning. Your body is no different. To get your dream bod, you've got to make sure that you start with a path that is safe and prepares you for the next level. That's why we've highlighted the 5 most important things beginners absolutely must consider when they start on their awesome journey to achieve their goals.
Prep your body for what lies ahead. During this time you've got to increase your connective tissue strength and just get your muscles familiar with working out. Its all about conditioning your body so that you don't quit halfway through the workout program. More than anything, prepping the body makes sure you don't end up seriously injuring yourself when you start going hard. body weight exercises are a great way to start. Pushups, pull ups, no weight squats, lunges, tricep pushup, leg raises, situps and superman - all are great exercises to get your body started. Take a look at the "shockwave circuit" on the fit junction site. It's a great no weight workout that will help with this.
Use machines instead of free weights. Although I hardly use machines now, in the beginning they really helped me in getting used to lifting the weight. They really help in preventing serious injuries to those who are just starting out. If you don't have a spotter, then definitely go with the machines till you build your strength to go the distance alone.
Strengthen your core. Your lower back, your butt and your abs. They are really the power house of your body. I've seen so many people struggle with injuries because they don't have the core to support their upper body strength. The core as a whole needs to be kept at par with the rest of your bod. So don't neglect it.
Do not over do it. This is also very important and something I struggled with personally. Know that results do not come over night. Working out 7 days a week can actually affect your muscles' ability to recover and get results. Your body needs rest. So make sure you give it just that. If you are just starting out, consider working out 3 days in a week. That's a great beginning.
Less intensity and longer duration. This goes hand in hand with not overdoing it. Us humans can so easily get caught up in the moment. Generally I think that's a good thing. But when it comes to starting a workout program, you to know your limits. Starting out with a 5k run when you haven't run in since high school is a great example. You'll end up with some insane soreness and you might even over stress you heart; which is obviously something you don't want to do. Consider going for longer less intensity workouts rather than harder demanding workouts, in the beginning.
Remember what I said in the beginning folks. There's nothing wrong with starting out small. A strong foundation goes a long way in building the best bodies.
Article Source: http://EzineArticles.com/?expert=Neil_Samson
Prep your body for what lies ahead. During this time you've got to increase your connective tissue strength and just get your muscles familiar with working out. Its all about conditioning your body so that you don't quit halfway through the workout program. More than anything, prepping the body makes sure you don't end up seriously injuring yourself when you start going hard. body weight exercises are a great way to start. Pushups, pull ups, no weight squats, lunges, tricep pushup, leg raises, situps and superman - all are great exercises to get your body started. Take a look at the "shockwave circuit" on the fit junction site. It's a great no weight workout that will help with this.
Use machines instead of free weights. Although I hardly use machines now, in the beginning they really helped me in getting used to lifting the weight. They really help in preventing serious injuries to those who are just starting out. If you don't have a spotter, then definitely go with the machines till you build your strength to go the distance alone.
Strengthen your core. Your lower back, your butt and your abs. They are really the power house of your body. I've seen so many people struggle with injuries because they don't have the core to support their upper body strength. The core as a whole needs to be kept at par with the rest of your bod. So don't neglect it.
Do not over do it. This is also very important and something I struggled with personally. Know that results do not come over night. Working out 7 days a week can actually affect your muscles' ability to recover and get results. Your body needs rest. So make sure you give it just that. If you are just starting out, consider working out 3 days in a week. That's a great beginning.
Less intensity and longer duration. This goes hand in hand with not overdoing it. Us humans can so easily get caught up in the moment. Generally I think that's a good thing. But when it comes to starting a workout program, you to know your limits. Starting out with a 5k run when you haven't run in since high school is a great example. You'll end up with some insane soreness and you might even over stress you heart; which is obviously something you don't want to do. Consider going for longer less intensity workouts rather than harder demanding workouts, in the beginning.
Remember what I said in the beginning folks. There's nothing wrong with starting out small. A strong foundation goes a long way in building the best bodies.
Article Source: http://EzineArticles.com/?expert=Neil_Samson
Keeping Fit
In this day and age, most of us know the benefits of keeping fit. Modern society has come to the point that we need to keep fit to stay alive. Our work normally does not involve hard physical labor. So, many of us lack exercise. The consequence of not getting enough exercise is frightening. On the mildest scale we may simply grow fat. On a more ominous scale, we may develop all sorts of ailments that can kill us before we grow old.
So we exercise, for our lives.
There are various means by which we can get the exercise we need. If we live in the city and can afford it, there are fitness clubs and gymnasiums that can cater of our needs. They offer aerobic dancing, jazz dancing, weight training and other sorts of body torture guaranteed to make us sweat. For the poorer ones there are other cheaper alternatives for keeping fit.
Games like badminton, squash and tennis are popular with many who like a bit of competition in their exercise. Others play hockey, soccer and similar field games. Yet others engage in mild games of snooker or bowling. While the intensity of physical exertion differs in each game, they all do give a certain amount of exercise to the participants. Who can say how much exercise a person needs? It all depends on his physical conditions and his willingness to participate.
By far the most popular form of keeping fit is jogging. It is also relatively cheap. All a jogger need is a good pair of running shoes, some decent and comfortable clothes, a track to run on and a desire to do something beneficial for his body. Thus we can see joggers in the lake gardens, fields and roads early in the morning and also in the evening. These people are of various shapes, sizes, ages and sexes. They dress in all sorts of outfits ranging from simple drab ones to flashes of color enough to distract other joggers. Nevertheless all of them huff and puff their way along their chose paths. Some jog rather quickly while others look like they are out more for a stroll than a run. Some fitter ones jog easily and smoothly while some obviously not-so-fit ones drag their tired feet one after another along the track. By merely looking at the face of a runner one can tell if he is feeling all right or feeling tortured.
Come organized runs like marathons and half-marathons, we see virtually thousands of people running and walking along the route for prizes that most will not get. The point is not to win anything except the satisfaction of knowing one has completed the distance. That is an achievement by itself. Twenty six miles by car is a long enough journey. The same distance by foot is far longer and infinitely more tiring, if one can make it at all.Whatever means we employ to keep fit is up to us. In fact we have the choice whether we want to keep fit or leave our bodies alone. The benefits of keeping fit are many provided we do not do it to extremes. There are cases of people over-exerting themselves to death. That defeats the whole purpose of keeping fit. Performed moderately exercise do keep us fit and healthy. We do not have to kill ourselves doing it. Neither do we have to get killed for lack of it.
Article Source: http://EzineArticles.com/?expert=Charley_Hwang
So we exercise, for our lives.
There are various means by which we can get the exercise we need. If we live in the city and can afford it, there are fitness clubs and gymnasiums that can cater of our needs. They offer aerobic dancing, jazz dancing, weight training and other sorts of body torture guaranteed to make us sweat. For the poorer ones there are other cheaper alternatives for keeping fit.
Games like badminton, squash and tennis are popular with many who like a bit of competition in their exercise. Others play hockey, soccer and similar field games. Yet others engage in mild games of snooker or bowling. While the intensity of physical exertion differs in each game, they all do give a certain amount of exercise to the participants. Who can say how much exercise a person needs? It all depends on his physical conditions and his willingness to participate.
By far the most popular form of keeping fit is jogging. It is also relatively cheap. All a jogger need is a good pair of running shoes, some decent and comfortable clothes, a track to run on and a desire to do something beneficial for his body. Thus we can see joggers in the lake gardens, fields and roads early in the morning and also in the evening. These people are of various shapes, sizes, ages and sexes. They dress in all sorts of outfits ranging from simple drab ones to flashes of color enough to distract other joggers. Nevertheless all of them huff and puff their way along their chose paths. Some jog rather quickly while others look like they are out more for a stroll than a run. Some fitter ones jog easily and smoothly while some obviously not-so-fit ones drag their tired feet one after another along the track. By merely looking at the face of a runner one can tell if he is feeling all right or feeling tortured.
Come organized runs like marathons and half-marathons, we see virtually thousands of people running and walking along the route for prizes that most will not get. The point is not to win anything except the satisfaction of knowing one has completed the distance. That is an achievement by itself. Twenty six miles by car is a long enough journey. The same distance by foot is far longer and infinitely more tiring, if one can make it at all.Whatever means we employ to keep fit is up to us. In fact we have the choice whether we want to keep fit or leave our bodies alone. The benefits of keeping fit are many provided we do not do it to extremes. There are cases of people over-exerting themselves to death. That defeats the whole purpose of keeping fit. Performed moderately exercise do keep us fit and healthy. We do not have to kill ourselves doing it. Neither do we have to get killed for lack of it.
Article Source: http://EzineArticles.com/?expert=Charley_Hwang
Sunday, 31 January 2010
Effect on the cardiovascular system
The effect of exercise on the cardiovascular system
There is a direct relation between physical inactivity and cardiovascular mortality, and physical inactivity is an independent risk factor for the development of coronary artery disease. There is a dose-response relation between the amount of exercise performed from approximately 700 to 2000 kcal of energy expenditure per week and all-cause mortality and cardiovascular disease mortality in middle-aged and elderly populations. The greatest potential for reduced mortality is in the sedentary who become moderately active. Most beneficial effects of physical activity on cardiovascular disease mortality can be attained through moderate-intensity activity (40% to 60% of maximal oxygen uptake, depending on age). ... persons who modify their behavior after myocardial infarction to include regular exercise have improved rates of survival. ... Persons who remain sedentary have the highest risk for all-cause and cardiovascular disease mortality.
There is a direct relation between physical inactivity and cardiovascular mortality, and physical inactivity is an independent risk factor for the development of coronary artery disease. There is a dose-response relation between the amount of exercise performed from approximately 700 to 2000 kcal of energy expenditure per week and all-cause mortality and cardiovascular disease mortality in middle-aged and elderly populations. The greatest potential for reduced mortality is in the sedentary who become moderately active. Most beneficial effects of physical activity on cardiovascular disease mortality can be attained through moderate-intensity activity (40% to 60% of maximal oxygen uptake, depending on age). ... persons who modify their behavior after myocardial infarction to include regular exercise have improved rates of survival. ... Persons who remain sedentary have the highest risk for all-cause and cardiovascular disease mortality.
Exercise Benefits
Physical exercise is important for maintaining physical fitness and can contribute positively to maintaining a healthy weight, building and maintaining healthy bone density, muscle strength, and joint mobility, promoting physiological well-being, reducing surgical risks, and strengthening the immune system.
Exercise also reduces levels of cortisol. Cortisol is a stress hormone that builds fat in the abdominal region, making weight loss difficult.[citation needed] Cortisol causes many health problems, both physical and mental.[8]
Frequent and regular aerobic exercise has been shown to help prevent or treat serious and life-threatening chronic conditions such as high blood pressure, obesity, heart disease, Type 2 diabetes, insomnia, and depression Endurance exercise before meals lowers blood glucose more than the same exercise after meals.
There is some evidence that vigorous exercise (90-95% of VO2 Max) is more beneficial than moderate exercise (40 to 70% of VO2 Max).Some studies have shown that vigorous exercise executed by healthy individuals can increase opioid peptides (a.k.a. endorphins, naturally occurring opioids that in conjunction with other neurotransmitters are responsible for exercise-induced euphoria and have been shown to be addictive), increase testosterone and growth hormone,[12] effects that are not as fully realized with moderate exercise. More recent research indicates that anandamide may play a greater role than endorphins in "runner's high".
Both aerobic and anaerobic exercise also work to increase the mechanical efficiency of the heart by increasing cardiac volume (aerobic exercise), or myocardial thickness (strength training). Such changes are generally beneficial and healthy if they occur in response to exercise.
Not everyone benefits equally from exercise. There is tremendous variation in individual response to training: where most people will see a moderate increase in endurance from aerobic exercise, some individuals will as much as double their oxygen uptake, while others can never augment endurance.[15][16] Similarly, only a minority of people will show significant muscle growth after prolonged weight training, while a larger fraction experience improvements in strength. This genetic variation in improvement from training is one of the key physiological differences between elite athletes and the larger population.[18][19] Studies have shown that exercising in middle age leads to better physical ability later in life.
Exercise also reduces levels of cortisol. Cortisol is a stress hormone that builds fat in the abdominal region, making weight loss difficult.[citation needed] Cortisol causes many health problems, both physical and mental.[8]
Frequent and regular aerobic exercise has been shown to help prevent or treat serious and life-threatening chronic conditions such as high blood pressure, obesity, heart disease, Type 2 diabetes, insomnia, and depression Endurance exercise before meals lowers blood glucose more than the same exercise after meals.
There is some evidence that vigorous exercise (90-95% of VO2 Max) is more beneficial than moderate exercise (40 to 70% of VO2 Max).Some studies have shown that vigorous exercise executed by healthy individuals can increase opioid peptides (a.k.a. endorphins, naturally occurring opioids that in conjunction with other neurotransmitters are responsible for exercise-induced euphoria and have been shown to be addictive), increase testosterone and growth hormone,[12] effects that are not as fully realized with moderate exercise. More recent research indicates that anandamide may play a greater role than endorphins in "runner's high".
Both aerobic and anaerobic exercise also work to increase the mechanical efficiency of the heart by increasing cardiac volume (aerobic exercise), or myocardial thickness (strength training). Such changes are generally beneficial and healthy if they occur in response to exercise.
Not everyone benefits equally from exercise. There is tremendous variation in individual response to training: where most people will see a moderate increase in endurance from aerobic exercise, some individuals will as much as double their oxygen uptake, while others can never augment endurance.[15][16] Similarly, only a minority of people will show significant muscle growth after prolonged weight training, while a larger fraction experience improvements in strength. This genetic variation in improvement from training is one of the key physiological differences between elite athletes and the larger population.[18][19] Studies have shown that exercising in middle age leads to better physical ability later in life.
Types of exercise
Exercises are generally grouped into three types depending on the overall effect they have on the human body:
Flexibility exercises, such as stretching, improve the range of motion of muscles and joints.[5]
Aerobic exercises, such as cycling, swimming, walking, rowing, running, hiking or playing tennis, focus on increasing cardiovascular endurance.[6]
Anaerobic exercises, such as weight training, functional training or sprinting, increase short-term muscle strength.[7]
[edit] Categories of physical exercise
Strength training
Agility training
Sometimes the terms 'dynamic' and 'static' are used. 'Dynamic' exercises such as steady running, tend to produce a lowering of the diastolic blood pressure during exercise, due to the improved blood flow. Conversely, static exercise (such as weight-lifting) can cause the systolic pressure to rise significantly (during the exercise).
Flexibility exercises, such as stretching, improve the range of motion of muscles and joints.[5]
Aerobic exercises, such as cycling, swimming, walking, rowing, running, hiking or playing tennis, focus on increasing cardiovascular endurance.[6]
Anaerobic exercises, such as weight training, functional training or sprinting, increase short-term muscle strength.[7]
[edit] Categories of physical exercise
Strength training
Agility training
Sometimes the terms 'dynamic' and 'static' are used. 'Dynamic' exercises such as steady running, tend to produce a lowering of the diastolic blood pressure during exercise, due to the improved blood flow. Conversely, static exercise (such as weight-lifting) can cause the systolic pressure to rise significantly (during the exercise).
Fitness
Physical fitness comprises two related concepts: general fitness (a state of health and well-being) and specific fitness (a task-oriented definition based on the ability to perform specific aspects of sports or occupations).
In previous years, fitness was commonly defined as the capacity to carry out the day’s activities without undue fatigue. However, as automation increased leisure time, changes in lifestyles following the industrial revolution rendered this definition insufficient. These days, physical fitness is considered a measure of the body’s ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations.
Physiological Health Related Skill Related Sports
In previous years, fitness was commonly defined as the capacity to carry out the day’s activities without undue fatigue. However, as automation increased leisure time, changes in lifestyles following the industrial revolution rendered this definition insufficient. These days, physical fitness is considered a measure of the body’s ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations.
Physiological Health Related Skill Related Sports
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