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Category Archives: Fitness

Ways To Tone Tummy

Tune up your tummy exercises by using proper form, if you’re already doing a workout routine but aren’t seeing results, there’s a problem. You may have the wrong kind, or the exercises may just not be working for you. Consulting a personal trainer, or taking a second look at that workout video to see what you’re doing wrong can seriously help. You can also try to add weight to your arms and legs while working out if you have been finding that the moves you’ve been doing aren’t as effective as you want them to be.

Take up yoga for relaxation purposes. If you’re older than 30, a good part of the reason your tummy is hard to tone is due to cortisone – a stress hormone that also forces your body to store fat near your abs. By trying out tummy exercises that also double as a relaxation ritual, you’ll get better results sooner. As the cortisone levels in your body decreases, your metabolism rises. Cool, huh?

Sit up straight. Studies have shown people who have better posture burn 10% more fat and calories than those who slouch. The subjects who improved their posture lost weight without changing their food or exercise routines. They also looked thinner while doing it. Maybe mom was right about sitting straight.

Don’t focus solely on tummy exercises, if you’ve been toiling away at crunches and other tummy exercises, you may be shocked to find out that this can actually impede your ability to get a toned belly. In order to get gorgeous abs, you actually need to focus on your back muscles, as well. Yes – your back muscles will actually pull your ab muscles taut, making your tummy much more toned. It’s also worth reminding newbies to the exercise world that fat cannot melt on one part of your body alone. Weight loss happens throughout your body at a somewhat even pace.

Supplement your workout routine or just switch it up. Many professional bodybuilders, weight loss enthusiasts, and models often want to add an extra kick to their workout routine in two ways. The first way that bodybuilders add more edge to their workout is by trying out a new workout routine, or at least cycling through different routines. So if you usually try to use the workout machines at your local gym, opt for a Zumba class instead next time. Or, try new workout moves from your latest gym magazine. Another common way to add more oomph to a workout is to ingest thermogenic supplements before a workout. They help you burn more body fat and calories over the same amount of time than if no supplements are used.

Exercises for Toning Arms

The Biceps Curl

Here you’ll need a pair of dumbbells or other similar weights. Stand first while positioning your feet to face front and be shoulder-width apart. Hold dumbbells in your hands with palms facing forward. Then curl the dumbbells toward your chest while slightly bending your knees.

You can begin with just 10 reps for each set. In carrying out this exercise, you’re bound to firm up the front part of your arms.

The Lateral Raise

In doing lateral raises, you can address the fats in the front and back parts of your arms. At the same time, you’ll be able to exercise your pectorals and shoulders.

To start off, you ought to be in a standing position the same way as in the biceps curl while holding the dumbbells. However, your palms must be facing your body instead of facing front. Once you’re ready, begin to raise your arms to the sides while keeping them straight. Raise them up only until they are aligned with your shoulders, with your palms facing down. Make sure to relax your neck muscles as you perform this exercise.

The Triceps Stretch

Of course it’s also important to give attention to your triceps separately to achieve well-toned arms. This time, you need to lie down first on your back and lift your hands while holding the dumbbells. Put the dumbbells together as your palms face each other. Inhale and start bending your elbows toward the sides of your face as you lower the weights. Be sure to just move the forearms, with the elbows staying in the same spot all throughout. Now you have to exhale along with raising your hands back to the original position.

Unique Workout Trends

Surfset Fitness is a unique surf-inspired workout that draws from the real movements of surfing to create workouts that build balance, enhance core strength, improve agility, and build lean muscle and improve coordination. Performed on a Surfset board (an enhanced surfboard designed to simulate the physical demands of surfing without the ocean), these surf-inspired movements come together to create an engaging and energetic workout that can accommodate everyone, from the experienced surfer to a first-timer.

Pound: Rockout is a full body “jam session” that combines light resistance with consistent full body drumming. Rock, rap, dubstep, pop and old school music fuse to create the Poundtrack series, and lightly weighted drumsticks are used in conjunction with easy-to-follow (and not complex or embarrassing) cardio moves and strength training. This 45-minute class torches calories in an extremely fun way.

Cy-Yo fuses cycling and yoga, and helps cycle and yoga enthusiasts alike in efficiently blending the two popular and beneficial workouts. You warm up with 10 minutes of yoga, then get your blood pumping with 40 minutes of cycling speed, which is followed by another 10 minutes of yoga to cool you down and stretch you out. Another class called Cycle In/Yoga Out fuses the two together, but only in two parts (30 minutes of cycling followed by 30 minutes of yoga). In these fusion classes there are options, and which one you choose is all about personal preference.

Hoopnotica is perhaps one of the most nostalgic workouts around, bringing us all back to our carefree childhood hoola-huping playground time. While adulthood and fitness are most often fused together to make “workout time,” Hoopnotica and other hoop fitness movements reintroduce the concept of playtime, making workouts fun and energizing. Hoop fitness aims to make a refreshing and joyful impact on fitness.

Home Fitness Training

• People who live far from the gym or fitness center – Some people are lucky enough to be able to find a gym close to where they live. Unfortunately for many, they would need to make a 30-60 minute commute just to get to the nearest fitness center. That’s a lot of wasted time, especially for people who want to squeeze in a good workout despite their very busy schedules. If going to the gym to work out is too much of a hassle, then they would be better off doing their exercise routines at home.

• Stay-at-home moms and dads – Staying at home to take care of the kids isn’t as easy as many people think. Many times, it’s actually a workout in itself. Of course, nothing beats a real home fitness training routine to keep one’s energy up throughout the day. Parents who stay at home sneak in a good work out while their children are taking their afternoon nap. This way, they can get the exercise they need without having to leave their kids in the care of a babysitter.

• People who are on a tight budget – In this economy, a gym membership is a luxury many people can’t afford. After comparing the cost of the monthly dues one has to pay for exercise classes at the fitness center with the price of a good instructional exercise DVD and a few basic workout equipment, the choice becomes pretty obvious. There are also a lot of free exercise tips and instructional material available online for those who don’t want to spend a dime on a good workout plan.

• People who are uncomfortable working out in public – For many people who want to exercise to lose weight, showing off flabs instead of abs at the gym is a frightening thought. Working out at home helps give them the privacy they need to do their exercises and shed off that extra weight.

• People who can afford an in-home personal trainer – Having one-on-one workout sessions with a personal trainer can really do wonders for one’s health and physique. Not everyone can afford this, but for those who can, there’s just no other way to do it.

Kickboxing For Women

1. Self Defense:

The self-defense aspect is the biggest bonus for women. Given the increasing rate of crimes against women, learning how to defend oneself in dangerous situations has become important. This ability empowers women and allows her to go about her daily activities fearlessly.

2. Stress relief:

Often, when angry, sad or stressed, you may have noticed that shedding a few tears offers relief. Many of us are not aware that crying is therapeutic; it has cathartic effects. The same is with kickboxing. It provides a healthy vent for stress, anger and aggression. The boxing activity releases endorphins. These feel good chemicals help alleviate stress and relieve depression. Healthy stress levels improve mental clarity and better mood. It enhances sleep. It also improves concentration and focus.

3. Weight loss:

This combination of cardio and martial arts techniques guarantees weight loss. It revs up metabolism prompting the body to burn calories at a faster rate. Instructors claim that the activity burns between 450 and 750 calories in an hour. For better weight loss results, kickboxing should be combined with other aerobic exercises such as walking or jogging or equipment such as conditioning drills and jump ropes.

4. Improves cardiovascular health:

When it comes to getting rid of belly fat, aerobic exercises are better than resistance training. Kickboxing is included in the first group. It gets rid of fat sitting in the stubborn areas especially belly fat. In doing so, it reduces the risk of chronic diseases such as diabetes, atherosclerosis, cardiac problems and specific types of cancer. It also regulates blood pressure levels.

5. Stabilizes energy levels:

Kickboxing demands a lot of energy. However, in return, it also stabilizes energy levels. It builds endurance and stamina. The initial classes are exhausting, but gradually you will observe how this martial arts form bolsters energy levels. Other physical benefits include increased strength and flexibility and better co-ordination and balance.

Home Personal Training

1. You get a fitness program that is tailor-fit to your specific needs. Right from the get-go, you have specific targets that you want to accomplish, as well as concrete measures in place to make those goals a reality, thanks to your trainer. As the sessions continue, so do the variety of exercises that should ideally become more intense in keeping up with your own progress.

2. You work out at the comfort of your home. Doing in home personal training implies convenience because you no longer need to get out of your house and drive to the gym. Gas savings and escape from traffic notwithstanding, being within the easy premises of your home also provides comfort and a sense of familiarity that allow you to work out more confidently.

3. Similarly, you have lesser distractions at home, which basically means you can keep your focus on your workout routine. And since there are no people around, you do not have to be too mindful of how you look or how you tire yourself out to get done with your workout routine. In other words, you have lesser fears of committing blunders in front of other people.

4. You have your trainer’s full attention. Every move you make is monitored, and every question you may have about the exercise is answered right away. This is without a doubt a good thing as it keeps you on your toes and enables you to function at your optimal state.

5. With your trainer by your side, it is easier to track your progress. This is very important because the only way to gauge if the training program is working is if you see positive changes. When goals are met and targets are realized, you must certainly be doing something right. On the contrary, when the metrics reveal little sign of progress, then this may be a crucial opportunity to assess the routine and see if it could be revised altogether.

Fit At A Desk Job

Try taking short breaks and incorporate the following exercises in your routine:

  • Jumping jacks for one minute
  • Brisk running or marching for one minute
  • Jump rope for a minute without the actual rope
  • Pumping arms repeatedly for 30 seconds while sitting down and then doing the same for 30 seconds with your legs
  • Shadowboxing for a minute
  • Walk around the office as fast as you can for two minutes.
  • Always use stairs instead of lifts. For extra workout, try leaping two at a time.

These are some quick and easy exercises which get your heart pumping blood faster. They are really helpful in preventing back pains, headaches and monotony. They also boost up your productivity.

Additionally, you can also inculcate these in your day to day life:

  • Stash supply of healthy snacks in your office. It may sound counterintuitive but having quality food can keep you out of temptations of vending machine. Try to keep your snacks a mix of fats, proteins and carbohydrates. Some of the recommended foods are almonds, dried fruits, Greek yogurt, whole grain crackers and vegetable hummus. These are all office friendly supplies and will help you in your weight watching.
  • Try to improve your inter office communication methods. Instead of sending texts or emails, walk to your colleagues’ cubicle for quick chats. Try to take all your calls while standing up. If you need to conduct an extended talk with your colleague, try inviting them to walk with you around the block. While these simple tricks will help in giving you few minutes of exercise, they will also help you build good office relationships.
  • Do not work at a stretch. Work in small bouts with breaks for exercise. Take a walk to bathroom, break room or walk to another floor, every once in a while. If you own a private office, try jumping jacks, half or full squats and push ups. Rotate your neck as well as arms in clockwise and anti-clockwise directions every 30 minutes. Also, do not forget to blink your eyes every five seconds to keep your eye balls moist and healthy. Short breaks increase focus and productivity.
  • Try to skip drinks containing excessive sugars.
  • If you workout at home, try rescheduling these immediately after or before your work. Head to gym early in the morning and change to your office clothes in the locker room. Pack a gym bag and keep it in your car so that you can hit those machines right after your work. This curbs the temptation to collapse on the couch and watch TV and you get sufficient time to tone your body.

Jumping Rope Routine

Needless to say, it pays to keep your cardiovascular system in very good shape. As well as not smoking and eating a well-balanced diet, working out is important for maintaining your heart and lungs in tip-top condition. But what sort of exercise is best for your heart and lungs? Good question.

Back in the 1960s, a chap called Kenneth Cooper coined the phrase “aerobics” to describe moderately paced physical exercise that elevated your heart and breathing rate. Cooper’s study led him to the conclusion that this sort of exercise was very helpful for your cardiovascular fitness and, subsequently, heart and lung wellness. It is no coincidence then that aerobics is often referred to by its more accurate name, cardiovascular exercise, cardio or CV for short.

Improving the condition of your heart and lungs can minimize your chances of suffering high blood pressure, high cholesterol, heart attacks and strokes and can also be a great approach to keep your weight in check. There are numerous techniques to “get your cardio on” but of all the approaches available, jumping rope is one of the most effective and accessible.

Joining and going to a gym is a good way to get in shape but it’s a whole lot of effort if all you want to do is perform 20 to 30 minutes of cardio three to five times per week. Chances are you will actually spend twice as much time travelling as you do exercising! However, if you buy a jump rope and commit to using it most days of the week at home, you will find that you are able to work out in comfort and at a time that suits you.

You also save time as you won’t need to travel to the gym and money because you won’t have to pay a monthly subscription. For less than a third of a standard monthly gym fee, you can buy one of the best, most long lasting, most effective exercise tools around and it’ll be yours to keep!

To have a great cardio exercise with your jump rope, simply skip at a comfortable pace for about 20 minutes on 5 or more days per week. You don’t have to do all of these minutes together either; evidence suggests that so long as you accumulate 20 minutes or more per day, it doesn’t matter if you do ten minutes twice or even five minutes four times every day to make up your exercise quota.

Warm Up Before Strenuous Cycling

LESS IS MORE
In order to get themselves to their best point of physical exertion when they are cycling, most athletes will try to reach PAP, Post-Activation Potentiation. This is a time frame when, for about 5-10 minutes, your muscles’ contractile response is at its highest and best. Though strenuous warm-ups can create this biochemical change, fatigue from too intense of a workout can also prevent it. If you push yourself too hard in a warm-up, the exhaustion may very well take over and keep you from getting to your best. Instead of doing a 40-minute warm-up, try for a 15-20 minute one. This can still get you to your PAP potential with less risk of exhausting yourself in the process.

GOOD WARM UPS
– For several good 20-minute warm ups, you can start off by selecting an rpm of Zone 1 or 2 Intensity and going at it for 5 minutes. Then, for 15 minutes, create this pattern and repeat 3-5 times: go 1 minute at 90, 1 minute at 100, 1 minute at over 100, and then ride for 2 minutes at a slow Zone 1 rpm.

– Try riding at a low intensity for 10 minutes to get yourself going. Then, increase the tension of your ride until you get the intensity goal you desire for your warm up, and ride at that for 90 seconds. 90 seconds is a good time frame in which to ride at an intense speed and really get a good warm up. Then take a 3-minute slower ride before you get back up to your 90-second intensity. Repeat the whole sequence 4-6 times.

– Start off with 5 minutes at a low intensity zone, and then repeat the following sequence multiple times for up to 15 minutes. Find a hill if you are outside, and if you are on an indoor bike, simulate a hill, and then pedal on it seated for 30 seconds. Then do another 15 seconds at an increased intensity. Then, increase the tension but stand up on the bike for 15 seconds. Sit down and spin for 2 minutes at a low intensity before repeating.

STRETCHES FOR CYCLISTS
– Stretch your calf by standing on your bike pedals while keeping the cranks vertical. Take your stretching leg and lower the heel past the platform of the pedal while keeping the heel of your other leg straight on its pedal, hold for 20 seconds, and then switch.

– For quadriceps, grip the handlebars in the middle with your left hand, then grab your right foot with your right hand and pull it until it touches your behind, hold and switch.

– Stretch your hamstrings by standing horizontally on the pedals, keeping both legs straight but steadily moving forwards until your shoulders are lowered and your pelvis tilted enough for you to feel the stretch.

– You can stretch your neck before a bike ride by bending your head slowly to one side and then the other without rotating it.

– Stretch your lower back and your legs by lying flat on the ground, and pull your upper legs towards your chest one at a time.

Considerations in Jogging

1. Have proper hydration

As you jog, you will constantly lose a lot of fluids in your body through sweating. This is why it is important that you properly hydrate yourself before you go into a jog. Make sure that you drink plenty of fluids the day before you go into jogging. Usually, the reason why people tend to feel dizzy after a long jog is because they become so dehydrated quickly. It is also important that you bring water as well in case you plan on jogging for a long distance.

2. Good sleep

The night before you jog, make sure that you get plenty of sleep of up to 8 hours. It is not advisable to go jogging if you only have a few hours of sleep. If you didn’t get enough rest the night before, you will easily get tired and dizzy when you go jogging.

3. Plan your jog

It would be a good idea if you plan your jog properly. Don’t go jogging in long distances if you are not used to jogging before. It is important that you start jogging in a short distance and then gradually increase it as you get used to jogging. Moreover, this could make the jogging experience a lot more fun.

4. Jog with a partner

It would be a great idea if you could try and jog with someone else. The reason why it is highly advised to do so is because your partner can motivate you to keep on going and vice versa.