Archive for the ‘exercise training’ Category
The best exercise to reduce fat is one that gets your heart rate elevated. It could be swimming, running, hiking biking, lifting weights, rowing, soccer, aerobics, etc.
We can go to the gym and get on the cardio machine and start walking. For a healthy fitness plan, that is a good start. But if you are looking for an exercise to reduce fat, then the best way is increase the pace of your walk so that you increase your heart rate.
When the heart rate is elevated to approximately 55% to 85% of its maximum, your body really starts to work. That work requires energy and calories are burned in order to create that energy. Fat is one of the fuel sources your body uses to create that energy.
When you increase the level of intensity that you workout and your heart starts really pumping, the time span necessary to burn a certain amount of calories decreases as well. For example, I could go for a walk on a treadmill at 3.0 miles per hour and burn 150 calories in an hour. However, if I ran at a speed of 6.0 miles per hour, I could burn 150 calories in 15 minutes or less.
This same theory applies to resistance training. If you are performing a weight lifting exercise to reduce fat and the weight being lifted is too light, your body is not being worked very hard. Therefore, only a minimal number of calories are being burned during the performance of the exercise. As a result, there is little use for the fat fuel source and ultimately a little to none reduction in fat occurring.
So in your attempt to exercise to reduce fat, make sure and perform your workouts at a higher intensity. Doing so will get the heart pumping and calories and fat burning.
Jo Chris
http://www.articlesbase.com/health-articles/what-is-the-best-exercise-to-reduce-fat-711499.html
Improve both upper and lower body strength with the help of these exercises. DUMBBELL EXERCISE TRAINING includes two programs: “Dumbbell Exercise Techniques” and “Total Body Exercises with Dumbbells.”
The importance that exercise plays in the health of the individual is now universally recognized. Everyone should be incorporating exercise into their life as a regular part of their life routine. As true as this is, there are special reasons why regular exercise helps those in recovery lead a healthier life. Exercise improves a person’s outlook on life and raises their sense of well being. This eliminates any desire to reach for a drug to artificially improve how you feel in life. Many people have used drugs in the past to compensate for negative feelings. However, if you greatly alleviate, or even totally eliminate these negative feelings, your need to compensate for them with drugs will no longer exist. This is exactly what happens to most people when they embark on and carry through with a program of regular exercise.
When you hear the word “exercise” do you think of it as something that is pleasant or unpleasant, as fun or work? How you feel about exercise plays a role in how often you will do it? Have fun when you exercise because if you are having fun when you exercise, you will automatically find it more pleasant. Focus on how good it feels to move your body. Remember also, if life makes you stressed and tense, exercise automatically releases stress and tension and gives you more energy. You can’t help feeling better about life and yourself too. So think of exercise as a wonderful way to make yourself feel better in just a short amount of time.
If you’re feeling stressed and down, exercising will pick you up and make you feel better and more resourceful. And by releasing stress, you will no longer be drained of energy from stressors and tension creating situations that occur in your daily life. What did you do in the past when you had a stressful day? Did you hurt yourself by doing unhealthy things like overeat, drink, smoke or worse? Now you will be making a conscious choice to do what makes you healthier, while achieving the exact same goals of relieving your daily stress and making yourself better, with fun exercise. You’ll have made a new commitment to yourself to treat yourself better by respecting your physical being and becoming healthier and healthier.
Later on in this article I will discuss an often neglected aspect of the health promoting qualities of exercising, but first I want to discuss what types of exercises are best for you.
The most valuable exercise and the most valuable piece of equipment for doing this exercise is obvious, but usually not known by most personal trainers, who often seem to have a particular favorite regardless of the individual they are advising. It is, to put it succinctly, any exercise that you will enjoy doing regularly. People often ask fitness advisors what piece of equipment they should buy to work out on. Well, the correct answer is the one you will enjoy using and thus will use consistently and regularly. For example one person might enjoy a rowing machine in their home, while another might enjoy a treadmill. While, again, another might enjoy using a climber or stair-like workout piece of equipment. People have different tastes, and that must be recognized and acted upon. Just because your friend has an exercise bike at home, doesn’t mean you should get one instead of say, an elliptical trainer that you would find more fun.
Often people are being advised to “watch television when you work out,” I, on the other hand, typically advise my clients, to “work out when you watch television.” When you are listening to your favorite music, you can also work out at the same time. If you have time to watch your favorite TV shows or again, if you have time to listen to some of your favorite albums, then, right there, you DO have time to work out, which can be done at the very same time. You probably have noticed that there are television sets in fitness centers. This strategy can easily be applied within your home. So have the equipment right there in your television room, and get on it whenever you watch television. In fact, a sedentary life style created by people spending hours sitting in front of a TV can be totally turned around, so that watching TV becomes the thing that propels you along the new path of getting a lot of exercise into your life. You don’t even have to go to a gym, you don’t even have to go outside, and you don’t even have to set aside extra time, just do it while you are watching your favorite TV programs in your own home.
Of course, you can also get good exercise and fresh air at the same time with an outside exercise such as walking, jogging or biking. However, you should only do these if you enjoy them. Since running can leave some people with wear and tear injury because of its impact nature, walking is more highly recommended because it is much safer.
It might surprise some of you that I believe that strength training is equally as important to good health as aerobic exercise. Doing aerobic exercise can improve the strength of your muscles, but only up to a certain point because a particular aerobic exercise will provide only so much resistance, so that after awhile, you are only maintaining the muscle you have already developed and not building any more muscle. The value of strength training for the health of every individual is becoming more and more recognized in the fitness world. It is now accepted that working out with heavy resistance provides benefits far beyond just being stronger and looking better.
Today using heavier resistance, moving at very very slow tempos, in both directions, and quickly reaching the point of failure, when you just cannot move the resistance any longer, is considered the best form of strength training. At the moment when your body tries but cannot overcome and move the resistance any longer, your muscle will signal your body to stimulate muscle growth to increase your muscle’s strength, and also improve the metabolic functions employed in the use of your muscles, so that any future challenge can be more easily met. Maintaining a slow rate of movement in both directions eliminates the effects of momentum, and counters the effects of gravity as the weight inside the workout machine is being lowered. This system of slow training with heavy resistance creates a more intense and productive workout while lessening any potential injury to the body, both through the very slow speed of movement and the reduced number of repetitions. This is the form of strength training I recommend, both to achieve the results you desire and protect you from any injuries. Because of the large increase of the resistance you will be dealing with, this method of working out is best done only using exercise machines, rather them free weights. In addition, proper form must be maintained at all times, both to prevent injury and insure you will get a proper workout that will provide all the benefits that are intended. When people hurry through their strength training by doing many rushed repetitions instead of going slowly, and jerk the weight, twist their body, clench their teeth and hold their breath, they are doing wrong things that will only keep them from making good progress in a safe way. I want to further reiterate that no matter what type of weight training you do, it is essential that you breathe freely and never ever hold your breath.
The positive side of this increased effort from using much heavier resistance, and slower and fewer repetitions in your fitness center’s machines, is that your sessions working out can be much much shorter in duration. With this new method that is more and more recognized as the best way to train, you can be finished with your complete workout in a surprisingly short time while achieving better results than you might have experienced the regular way. Strength training this way strengthens your bones, improves your cardiovascular health, improves your flexibility, makes your joints more stable and less prone to injury, and by improving your metabolism, helps you replace fat with muscle! Your added muscle will make everything in life easier to do and make you feel more energetic, thus, raising your spirit and mood.
Some people promote weight training as the complete answer to becoming and staying fit and insist that there is no additional need to be active. The truth is that even were you to work out with very heavy weights a couple of times a week, if you aren’t staying active the rest of the week you will not be able to maintain your health. The reason for this is that an integral part of keeping yourself healthy and young is the working of your body’s lymphatic system. Unfortunately this aspect of staying healthy has not received the attention it really deserves. This system is particularly important for the health of anyone in recovery since its main role is detoxification. Most people who have abused drugs have taken in and inundated their body’s systems with toxins. It is very important for those in recovery to do all that they are able to remove these substances from their bodies as quickly and thoroughly as possible. And then, because of a need to continue to feel and be healthy to stay away from drugs, those in recovery should remain on a program that keeps their bodies detoxified and clean.
The lymphatic system is the metabolic cleanser of the body. It draws in and carries toward disposal the many substances that need to be removed for the cleansing and detoxification of the body’s systems, including toxins, dead cells, cancer cells, nitrogenous wastes, fatty globules, pathogenic bacteria, infectious viruses, foreign substances, heavy metals, and other waste byproducts that the cells give off. However unlike the blood’s circulatory system which has the heart to pump the blood through its system, the lymph system lacks a pump to move the lymph fluid with all its waste through its many capillaries and ducts toward disposal. It is absolutely vital that the lymph fluids continue to flow in order to eliminate waste from the body, otherwise the toxicity of the body will increase leading to poor health and disease. Using a set of one way valves, lymph is moved along the vessels of the lymph system by the movement and contraction of the muscles during activity. Now you understand why just working out once a week, is not enough even though that will give you more muscle, stronger bones and a better working metabolism to burn calories to become and stay thinner. Spending the rest of the time sitting in your office 9 to 5 during the day, and in front of your television as a passive and sedentary person during the evening, will not keep your lymph system properly active to promote health. Without regular exercise, the toxicity of the body would build up because of a relatively inactive lymph system.
One very good exercise that is fun and can be done while watching television or listening to music is rebounding. Running or jumping up and down in place on a rebounder burns calories effectively. Using one of these mini-trampolines is remarkably gentle on ones joints and avoids the wear and tear of other similar activities, and it can burn as many or even more calories as other similar activities like running and jumping rope.
But more importantly, in regard to our present discussion on detoxification during recovery, this bouncing activity, running or jumping on a rebounder, effectively moves and recycles the lymph within the lymphatic system. In the end, it is very effective for detoxification and for continuing to keep your body in a cleaner less toxic state.
Those of you who have not been exercising and keeping your body in the best of health are going to be surprised and delighted with how much better you will be feeling and enjoying life when you have a stronger body and you are getting a lot of health enhancing exercise.
Jeffrey Rose
http://www.articlesbase.com/health-articles/exercise-and-recovery-54697.html
Let me tell you a quick story, twenty years ago I was very influenced by the bodybuilders and the training systems of the day. Hitting the weights five or six times a week, splitting upper and lower body workouts and working out twice a day was seen as normal.
Every set was taken to positive failure, with three or more forced reps on top of that and if that wasn’t enough I would throw in a few negative reps to top it off. This type of training would leave me totally exhausted and render me sore for days after every session.
The constant battering to my body lowered my immune system and I would always be sick or injured. I would take time off training and then go back to it again, all the time gaining nothing in size or strength.
Can you imagine years and years of hard work like this all for nothing. The sad reality is that I still see it going on around me now? The cold hard facts are that over 80% of the regular trainees in your gym are overtraining. That’s right, 80%, disturbing isn’t it?
Traditional training techniques like volume training are ineffective and downright dangerous, having been passed down from the previous training generations and unquestionably followed at all costs.
The only people making any progress on these systems are the so called ‘bodybuilding stars’ who have superb genetics (about 2% of the general population) and are taking massive amounts of steroids (very expensive and dangerous).
So please don’t fall into the same overtraining trap as many others have, if you haven’t made any gains for a long time now and maybe suffer from one or more of the symptoms found below stop!! Stop wasting your time and effort for nothing.
* Reoccurring colds and sickness
* Sore joints and muscles
* Unwillingness to go to the gym to train.
* Loss of appetite
* Insomnia
* Chronic fatigue
Put a stop to overtraining by understanding that the two main components of strength training are the intensity of the exercise and the recovery after the exercise.
Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is what is needed to increase functional muscle size and stop overtraining.
Have a look at some scientific principles found below and practice them in the gym and you will be on the road to greater gains in muscle size without the problem of overtraining.
Limited Energy Level
A strength-training program should be short and simple; you only have a limited amount of energy per training session.
Scientific studies reveal that blood sugar levels (energy) start to deplete after 30 mins, so exercise selection and the time taken to perform them is crucial.
What you should be aiming for is stimulating as many muscle fibres in the shortest period of time available, leaving the gym and going home to grow.
To do this, you will have to perform high intensity workouts consisting of multijoint, compound movements in the shortest amount of time so that blood sugar levels don’t deplete.
Progressive Overload
Progressive Overload is the main exercise principle you need to be aware of in order to get the results that you’re after with strength training.
The three most important points are:
* Complete your exercise with perfect technique
* Push to total failure when doing a set
* Overload the weight on the bar progressively.
Basically this means that when the body is stressed by high intensity training beyond its normal demands, the body will adapt to these new demands of improved strength.
Once your muscles have adapted to a particular weight then it’ll be time to overload them further (add more weight, speed, repetitions). You’ll need to keep on repeating this process of overload and adaptation if you want to become stronger.
Training Frequency
The sad reality is that the popular high volume type of training techniques that you find in bodybuilding books and magazines (and used by the stars) are irrelevant to the majority of the population and has a high failure rate.
What is good for the latest bodybuilding star is probably not good for you. Everybody has different genetics; most of us have poor genetics and are not taking steroids like the stars.
The only way the majority of us can make any gains at all is to perform short intense workouts followed by long periods of rest so that you don’t over train.
Over Compensation
Many studies at universities, conducted around the world have shown clearly that recuperation from strength training requires far more rest time than previously thought.
Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is necessary for you to increase your functional muscle.
Here’s what you need to do – allow your body enough recuperation time for over compensation to take place, so that the muscles can adjust to their new strength and growth.
Exercise selection for intensity
I can’t stress enough of how exercise selection is absolutely crucial. There are only a few exercises that you really need to perform. These exercises consist of multi-joint movements.
These particular exercises are far superior to that of isolation exercises (working 1 muscle group at a time) because you are required to use more muscles from every muscle group.
Make no mistake about it by following these principles you will not only develop greater muscle size but also banish overtraining for good.
Gary Matthews
http://www.articlesbase.com/muscle-building-articles/want-to-stop-over-training-in-the-gym-125194.html
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Exercise Physiologist Maryanne Long from an Australian women’s health club, says scientific research has long shown that exercise can slow the physiological aging clock and explains that while strength training is essential for women of all ages, it is especially beneficial to women going through menopause.
“Studies have shown that lifting weights two or three times a week increases strength by building muscle mass and bone density. Strength training is also crucial to weight control, because when you have more muscle mass you consequently increase your metabolism. Muscle is active tissue that consumes calories while stored fat uses very little energy. Strength training can provide up to a 15 per cent increase in your metabolic rate, which will aid weight loss and long-term weight management which will help to keep your weight down during menopause,” Ms Long said.
Gina McElroy has been a regular member of a women’s gym in QLD for the past five years, and now at age 50, she is testament to how strength training can help women to survive the trials of menopause. “My personal trainer has guided me in my strength training one to two times a week since I joined the gym. It has helped me to lose 8kg and also enabled me to compete in running events that I previously never had the strength to compete in,” Gina said.
She explains how the regular exercise not only helped to reduce her blood pressure and keep her waistline trim, but she says it has had an amazing impact on her mood. “As any woman who goes through menopause knows, your moods can swing from one extreme to the next, but for me, the exercise really helped to lift my mood and overall health and wellbeing,” she said. “I can’t imagine how I would have survived without making exercise a daily part of my life.” Recent findings from the Garvan Institute have found that women suddenly halve their physical activity levels just prior to menopause resulting in weight gain.
“It’s important the women, especially over 50 years of age should incorporate three types of activities into a weekly fitness plan which includes aerobic exercise, flexibility training, and strength training. Many women may find a personal trainer to be helpful in getting started, maintaining motivation and to ensure they are training correctly,” Ms Long said. A 12-month study conducted on postmenopausal women at Tufts University in the US showed that women who lifted weights two days per week saw one per cent gains in hip and spine bone density, 75 per cent increases in strength and 13 per cent increases in dynamic balance with just two days per week of progressive strength training. The control group actually had losses in bone, strength, and balance.
Some women may need to consult a doctor, physiotherapist or exercise physiologist about the type of exercise best suited for them.
Ted Brumby
http://www.articlesbase.com/health-articles/exercise-the-key-to-reducing-weight-during-menopause-690462.html
It has finally happened. You are not twenty-one anymore. It must be time to start looking at possibilities for anti-aging. You can now put on your punching bags and begin the training. You will want to get to the point where you can still look and feel great without having the cracked bones and the pains that several elder people have. If you are looking for a great anti-aging pill, then you do not have to look any further than exercising properly.
When you begin to get older, your body will most likely go through different functions. Cells in your body may begin to slow down as you begin to get older. There may be differences in the rate that your metabolism is able to produce. Because you are not growing anymore, you do not necessarily need the hormone for growth, meaning that it will slow down. This particular hormone slowing down will also cause the rest of the body to slow down, which begins the aging process.
How can you get the slowing down of age to speed up? One of the most obvious keys that you can use to help you is by staying active. It is proven that exercise can help to slow down the aging process and keeps everything else going at a higher rate. By keeping in physical shape, you will be able to help communicating with your body about what it needs in order to stay at its best. This particular communication can help your body both internally and externally.
Exercise will first help the aging process by creating different capacities in the body. This will mostly be done by aerobic exercises. Things as simple as walking and running, or even swimming can help to strengthen your internal system. Whenever you do this, you will be speeding up the heart rate for thirty minutes a day. Your metabolism and immune system will be keyed in by your body to also move faster to keep up with the heart rate. Not only will it help these functions, but will also strengthen the heart and its ability to beat regularly and properly. Exercise is a natural way to keep your internal systems working better, not only during the time that you are exercising, but also throughout the day.
One of the major parts of aging is that there is a loss of thicker muscle tissue, causing for weaker body functions. However, this can also be prevented with the right amount of exercise. By continuing to keep muscle strength up, you will be communicating with the muscle tissue, as well as other tissues to stay stronger. The muscles will not only gain in strength, but also in flexibility and coordination. By building muscle, you will continuously be enabling lean muscle mass, one of the most essential parts to body functioning. These are things that should continuously improve as you age. When you do not work them moderately at least thirty minutes a day, it can cause your body to weaken instead of strengthen as you grow older. As you age, it will help you to maintain regular, everyday activities, such as lifting objects and walking up stairs.
One of the most obvious ways that exercise effects aging is by the ability to stay at the right weight. Obesity and being overweight are some of the largest factors that relate to one being and staying overweight. The extra stresses from too much weight can cause the bones and muscles to weaken, instead being overtaken by resources in your body that are not as effective in the overall functioning. Being overweight or obese is one of the major problems that leads to diseases and dis-functions from the body, which eventually contribute to problems with age.
If you want an easy anti-aging supplement, then it can begin with you simply moving every day for thirty days. Exercise effects aging in a positive way, and helps you to keep blowing out your birthday candles with one breath. It not only helps you to keep your attractive physique, but also will help your internal tissues and functions to stay in place like they should. If you want to live longer and healthier life, then making sure that you exercise will help you with all of your efforts to fight age.
Julie Health
http://www.articlesbase.com/fitness-articles/keeping-your-age-fit-effects-of-exercise-on-aging-100867.html
Kegel exercises are the first line treatment for mild to moderate stress urinary incontinence and are commonly used for pre and post partum pelvic rehabilitation. StepFree provides a sensory aid that helps to isolate the correct muscles and also provides a structured, exercise program with objective measures of progress, all of which can significantly increase the effectiveness of the exercises. Improves bladder control for many women in 4-6 weeks Saves teaching time – Helps women isolate pelvic floor muscle group Simple home-based program with step-by-step instructions Training uses typical stress episodes, such as coughing, to build both muscles and confidence Device shape is designed for easy insertion /removal, patient comfort and optimum results Graduated weights provide objective benchmarks of progress Inexpensive Includes one cone shell with five graduated weights (20-70 grams) and program book
There’s no denying it, dumbbell training is excellent for improving fitness, burning fat and building a strong, athletic body. The accessibility, versatility and effectiveness of dumbbells make them an effective weapon in everyone’s exercise arsenal. But, did you know you can dramatically boost the physical results you can SEE by using one little trick? In a second, I’m going to show you how you can get more from your dumbbell training.
But first:
I want to make sure you understand the fastest way to visible RESULTS. If you are interested in changing the way your body looks (aren’t we all), then listen up. The fastest way to change the way you look is to build muscle and lose fat. By simultaneously making some parts of your body larger (muscle growth) and other parts of your body smaller (fat loss), you’ll quickly change the way you look. And might I add, you’ll look a whole lot better!
I know this sounds like a no-brainer, but you’d be surprised at how many men and women miss this simple point.
Dumbbell training is an excellent way to build muscle and burn fat. But I’m about to show you how you can get even more from your dumbbell exercise routines. This one small change results in more physical changes in your body, and therefore more results you can SEE! Are you ready?
This little trick is called Unilateral Training.
Basically, unilateral training is when you perform an exercise (in this case a dumbbell exercise), with one arm or leg at a time. So, for example, you would perform a single-arm dumbbell military press with your left arm for the desired number of repetitions. Then you would do the same number of repetitions with the right arm.
Here are two reasons why Unilateral Dumbbell Training is so important for getting visible results:
1) There is a phenomena called “bilateral deficit” which allows you to lift heavier weights with one arm, than the combined effort of two arms. Let me explain. If you can do a one-arm military press with a 50 pound dumbbell, logic states you should be able to do a two-arm barbell military press with 100 pounds. But this is not the case! You’ll be able to do slightly less than double, or say 90-95 pounds.
Due to the imbalanced nature of the one-arm dumbbell exercise, your body recruits more muscles for stabilization. More muscle recruited means the ability to lift more. And as we all know, using more muscle and lifting heavier weights means more muscle growth!
2) Unilateral dumbbell training forces you to spend more time on each set. For example, if it takes you 10 seconds to perform 10 repetitions of a two-arm barbell military press, it will take twice as long to complete the unilateral version (or 20 seconds).
The more time you spend exercising, the more energy you expend. The more energy you expend the more calories you burn. So, just by doing unilateral versions of exercises burns more fat. It’s a small change, but it really adds up!
So, as you can plainly see, unilateral dumbbell training can help you build more muscle and burn more fat. And, as we all know, this is the fastest way to getting physical changes you can SEE!
But since I have you here, I’m going to share a BONUS BENEFIT of unilateral dumbbell training!
As I stated earlier, unilateral dumbbell exercises recruit more muscle because of the unstable nature of the exercise. But, what are these stabilization muscles that are recruited? They are your core muscles. Yes, your abdominals folks!
When you perform unilateral dumbbell exercises, your core muscles must contract to keep your body stable. This means EVERY exercise becomes a six-pack strengthening exercise.
So, let’s recap. Unilateral dumbbell training simultaneously builds bigger, stronger muscles, strengthens your core and burns more fat. This sounds like the fast lane to physical changes you can see to me. How about you?
Eddie Lomax
http://www.articlesbase.com/muscle-building-articles/how-to-turn-your-dumbbell-training-into-results-you-can-see-270743.html
