Tag: exercise

New Trends in Fitness

Jan 07, 2014

A new year, may mean a new workout, something to freshen up your drive to get out and get exercising. Hot fitness trends for 2014 include high-intensity interval training like CrossFit and P90X and body-weight training such as push-ups, pull-ups and planks. Also, yoga is expected to get even more popular. A more detailed list of the top 10 predicted fitness trends is listed below.

The Top 10 Fitness Trends Predicted for 2014

  1. High-intensity interval training, which involves working out as hard as you can for a short burst of time, followed by a short, less-intense period, jumps to the top of this year’s list. These exercise programs are usually performed in less than 30 minutes.
  2. Body weight training uses minimal equipment making it more affordable. Not limited to just push-ups and pull-ups, this trend allows people to get “back to the basics” with fitness.
  3. Kettlebell workouts are definitely one of the hottest fitness trends on the rise right now. Developed in Russia in the 1700s, kettlebells are just starting to gain real momentum in Western gym culture. Kettlebell training can reduce pain in the neck, shoulders and low back by improving their strength, can help you burn additional calories than a workout without them, and can increase your aerobic workout.
  4. Strength training remains a central emphasis for many health clubs. Incorporating strength training is an essential part of a complete physical activity for all physical activity levels and genders. (The other essential components are aerobic exercise and flexibility).
  5. Exercise and weight loss. In addition to nutrition, exercise is a key component of a proper weight loss program. Health and fitness professionals who provide weight loss programs are increasingly incorporating regular exercise and caloric restriction for better weight control in their clients.
  6. Personal training. More and more students are majoring in kinesiology, which indicates that they are preparing themselves for careers in allied health fields such as personal training. Education, training and proper credentialing for personal trainers have become increasingly important to the health and fitness facilities that employ them.
  7. Fitness Programs for Older Adults. As the baby boom generation ages into retirement, some of these people have more discretionary money than their younger counterparts. Therefore, many health and fitness professionals are taking the time to create age-appropriate fitness programs to keep older adults healthy and active.
  8. Functional Fitness. This trend toward using strength training to improve balance and ease of daily living. Functional fitness and special fitness programs for older adults are closely related.
  9. Group Personal Training. In challenging economic times, many personal trainers are offering more group training options. Training two or three people at a time makes economic sense for the trainer and the clients.
  10. Yoga. Based on ancient tradition, yoga utilizes a series of specific bodily postures practiced for health and relaxation. Includes Power Yoga, Yogalates, Bikram, Ashtanga, Vinyasa, Kripalu, Anurara, Kundalini, Sivananda and others.

If you’re bored with your usual fitness routine, spice it up. Try something new. Keep yourself excited to continue to exercise to help you boost your weight loss.

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Staying Young

Dec 13, 2013

People exercise for many different reasons. Some want to lose weight, reach a fitness goal or because their Doctor said they should, but did you know that exercise is one of the best ways to stay young? Feeling and looking young is an attitude and part of that is feeling healthy and having minimal stress. Exercise can help with both of these states of mind. Exercise will also help you to look younger which can improve your confidence. What exercises should you do to stay young? Here are a few examples.

One of the best ways to stay young is to protect yourself from disease. This includes obesity and heart disease. Cardiovascular exercises are crucial to fighting these diseases that will not only make you feel older but will make you look older as well. Depending on your level of fitness there are different options for cardiovascular exercises including running, jogging, walking, aerobic classes or swimming. Find something you enjoy doing and try to do it three times a week.

Another disease to consider, particularly in women is osteoporosis. As women age and their hormones change their bones can become weak and lose density. Osteoporosis will affect your physical age in many ways. It affects your mobility and can leave you looking weak and frail. Surprisingly, strength training is the best way to combat osteoporosis. Start with light weights if you’ve never done strength work before and I recommend working with a trainer who can teach you proper form to avoid injury.

Stretching and working on flexibility will also help you feel and look younger. When our muscles and joints are weak or tight we walk more laboured and find it difficult to bend and reach. Yoga or other forms of stretching are great ways to improve your mobility. Start with a beginners class and let the instructor know of any injuries or weaknesses that may hinder your exercise.

It’s important to remember that whatever your age if you are starting a new exercise program you should always consult your Doctor or a fitness professional prior to starting. A trainer will work with you to develop the most suitable program for you and your goals and will also ensure that you don’t injure yourself. Trainers are also great at motivating you and you’ll be pleasantly surprised at what you can accomplish.

To stay young use diet and exercise to keep your physical age lower than your chronological age. Exercise will help with your posture, muscle and bone density, flexibility and will fight off disease. Linked with the right diet you’ll be feeling and looking much younger than the number of candles on your Birthday cake.

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Finding the Time

Dec 04, 2013

Still wondering how to fit exercise into a busy schedule? Your days are filled from the time you get up until the time you fall into bed exhausted at night, but believe it or not, you still have time to fit some exercise into your day. Here are six ways that you can use to fit exercise into your already busy schedule.

  1. Make Time.
    Just make the time. Initially, it will be a change, but if you can fit in two or three workouts of just 30 minutes a week, you’ll be well on your way to fitness.

  2. Make lunch hour exercise hour.
    Take a half an hour to do some exercise. You can even make it a social affair and invite your work friends to join you in a walk.

  3. Get a buddy.
    Studies show that when you have an exercise buddy, you exercise more. The thinking is that we will go and exercise so we don’t let the other person down.

  4. Exercise early in the day.
    The easiest way to ensure that you’ll exercise for the day is by getting the exercise in early, usually the first thing in the morning. After a little while, it will become a habit and won’t be as difficult having to get up a little earlier.

  5. Combine activities.
    You can exercise and do something else at the same time. Read, watch t.v., even chat on the phone with a friend, all while you workout.

  6. Involve the family.
    Instead of exercise taking you away from family time, make family time a time for some fitness for all. Go for a walk, play soccer at the park, play a game of baseball in the backyard. You and your family will feel much better.

If you still don’t think that you have time for any of the above, you definitely have time to fit some type of activity in to get you fit. Here are three easy tips: do your exercises during commercials, while you cook and before using the bathroom.

You can easily get in two or three minutes of exercise each time with this method. Do this all throughout the day. Keep doing it day after day and you’ll notice the cumulative effect. And for the most part, you won’t even break a sweat. To top things off, short spurts of exercise are proven to do a better job at speeding up the rate of your metabolism than longer workouts. You can try jump rope, doing situps, pushups, wall squats, body weight squats, or jump on a mini-trampoline.

Do high intensity, short interval exercises for five minutes straight. A great exercise for this would be body weight squats. See how many you can do in five minutes. If you manage to make it through this, you can call it a day for exercise after that. Another option is running up and down the stairs for five minutes straight. Five minutes of this and you’ll know you’ve done something, which explains why you only need to do five minutes of this a day.

It doesn’t have to take a lot of exercise or a lot of time to achieve results. Fit a little something into your busy days and you will be well on your way to getting fit.

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Fitness After Pregnancy

Dec 01, 2013

You have just gone through one of the most stressful processes your body will ever go through. Your body has gone through significant changes during pregnancy and after birth. It is definitely not ideal to engage in diet restrictive weight loss programs during the early days of motherhood. Remind yourself that the weight did not come on in a day;it will take time to lose the weight you’ve gained. You will need all the additional energy and nutrients to meet the extra requirements of feeding and generally looking after your baby. Lose your weight and get fit gradually. Do not use fat burning pills to get the baby fat off. You need to lose weight and tone up through natural methods.

Fitness regime after delivery should include the right amount of exercise along with healthy food habits. Before embarking on your new fitness plan, ensure you talk with your doctor first, discussing when to start, what to eat, and what limitations you have for your situation. Do not try to exercise too much, too soon, as this will ultimately damage your health. It is generally recommended that women wait up to two months before exercising properly. At first, try methods such as going for walks around the neighborhood with your baby in a stroller. You may then begin a regime consisting of simple leg stretches, as well as exercises specifically targeted to tightening the pelvic floor muscle. Sit-ups and planks will also target the abdomen and help you regain strength in your stomach and back muscles and ultimately helping you gain a flatter stomach. Try to work out for about a half an hour each time, aiming to do this around three times a week. It is important to make getting fit after pregnancy fun, so shorter, resistance training exercises can be enjoyable. Relentlessly lifting weights at the gym is monotonous, grinds you down and can end up being counterproductive. Among the best exercises to include in your weight loss regimen are jogging, walking, swimming and playing sports such as tennis and volleyball.

Try the following steps to get your body back:

  1. Start with the right diet. Eat balanced meals and snacks with low fat and sugar counts.
  2. Don’t skip meals. Skipping a meal will lead to snacking and eating more at the next meal.
  3. Eat frequently. Eat several small healthy meals frequently throughout the day.
  4. Drink plenty of water. It’s recommended that you drink at least 10 glasses of water daily. Water will flush toxins from your system and keep you feeling satisfied a full between meals.
  5. If you’re breastfeeding, breastfeed as long as you can. Many mothers find it easier to lose weight while breastfeeding. You can easily burn up to 500 calories daily while breastfeeding.
  6. Adequate sleep is essential. Hard to do with a new baby, but if you sleep when the baby sleeps it will help. Sleep deprivation de-regulates the hormones that control appetite and signals hunger to your brain.

For the last 9 or more months you have been caring for your baby. Now it’s time to shift some of your attention onto yourself. Give yourself some time each week to do something for you. You’ll get your body back and also feel healthier, giving you more energy to help with caring for your new little one.

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Exercise Widow

Oct 19, 2013

There are plenty of women out there who have become ‘exercise widows’. This is because they feel as though their partners are spending too much time out there getting fit instead of spending time at home with the family. This is going to cause a number of problems in the relationship. Thankfully though, there are various ways that you can cope if you believe that you are an exercise widow.

Firstly, tell your partner how you actually feel about them exercising a lot. More often than not, they do not realize what they are doing and will be more than happy to spend some time with you. It is absolutely vital that you do not actually tell them to stop exercising. This is unfair. Just tell them that you miss them. You could talk to them about setting aside a day a week where you two can spend time together.

One of the best tips is to workout together with your partner. You do not need to do it every time, but every once in a while may help. A number of studies have shown that those who exercise with their partners are much more likely to stick to their exercise regime. In addition to this, those that exercise with their partners are much more likely to enjoy a good sex life! Crazy right? Talk to your spouse and see if there is a time of week where you can plan to exercise together. If they do not wish to exercise with you then find out why. There may be a deeper problem with your relationship.

Of course, there will be times when they will need to exercise, and you cannot go with them every time right? In these cases, one of the best things to do is to find your own hobby. It doesn’t matter what you do, you just need to find something that interests you and that you’ll enjoy. Remember, you do not need to spend every waking moment with them.

Spending time exercising with your partner or keeping busy with your own hobbies are great ways to overcome being an exercise widow. Instead of fighting with your partner or trying to get them to cut back or stop exercising, work out a plan with your partner to create a better balance.

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Exercise and Sex

Oct 13, 2013

It’s no secret that exercise boosts your mood, jump-starts your sex drive, and improves your overall health. If you are considering different ways to improve and enhance your sex life, exercise is one of the best methods to help you get the energy to have more sex, enhance your sexual drive and of course, make sex an enjoyable activity.There are several rational reasons why a physically fit person is more likely to fully enjoy sex compared to a non-fit person. For instance, improved muscle tone can increase sexual gratification since orgasms depend on multiple muscle activity. In the case of the more mature man, improved cardiovascular fitness can be critical for maximum sexual function.

Focus in on the following exercises to help you perform better.

Yoga
We have heard all the obvious benefits of yoga that if can give you greater flexibility, better muscle tone, increase weight loss, stress relief, and maybe even enlightenment. However, you may not know that it has been proven to enhance your sex life. Yoga offers countless physical and emotional benefits that can heat up your bedroom experience. Yoga is relaxing which can help you reduce fatigue and get you in the mood.

Kegel Exercises
Many factors can weaken your pelvic floor muscles, including pregnancy, childbirth, surgery, aging and being overweight. Kegel exercises lead to more enjoyable sex, easier arousal, stronger orgasms, more pleasure.
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Core Strength
Abs are a critical sex-boosting body area to work on. You have to use your abdominal muscles during sex, especially for men because they use lower abs and back muscles for thrusting. A great way to start your ab workout is with good old-fashioned crunches.

Aerobic Exercise
Cardiovascular training improves sexual prowess and the way you enjoy the experience in many ways. Sexual performance is largely determined by your overall general health, and the more you can do to improve your fitness level, the better your sex life can be. You’ll need to build cardio endurance. It makes your heart strong and keeps your body going. Try for 3 or 4 days of cardio exercise (running, walking, swimming, sports).

Weight Training
Sometimes sex requires you to hold positions for periods of time. Weight training can help to condition your body muscles for longer lasting sex. Your basic strength workout will help you build more strength; just make sure you challenge your muscles with enough weight. You should use enough weight that your last rep is difficult, but not impossible.

If you hope to improve your sex life through exercise, you should carefully consider adopting a more comprehensive healthy lifestyle in order to increase the possibility of fully experiencing your sexual peak. Being strong and flexible with lots of endurance will put the spunk into sex for you and your partner. Start working out today so you’re ready for tonight!

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Walk of Life

Oct 10, 2013

Walking is probably one of the best exercises for human beings. You can walk alone or walk with friends or your children. Walking is one exercise which has benefits galore and can be done by the young and old alike, you don’t need any specialized gym equipment and there isn’t a monthly membership fee. The benefits of walking include improved muscle strength and better balance. Walking will improve bone density and thus decrease your chances of developing osteoporosis. Because walking is easy, most people ignore the very real benefits and affects that walking has on the body and the mind.

To get the most of your walking, start off slowly and walk every second day. Start with about twenty minutes and gradually build up to 45 minutes to an hour five times a week. One of the advantages of walking is that you can do it anywhere, from a treadmill in a gym to out in the park. Remember you are exercising, so don’t dawdle along. Walk at a brisk pace. If you can’t talk with ease, you must slow down, as you are working your heart too hard. Walking will increase the blood flow in the entire body and also regulates the heart beat. This helps to keep heart diseases at bay as the heart is functioning normally due to the daily exercise it is getting.

Concentrate on your posture while you are walking and breathe through each step that you take. Walk tall, but don’t be too stiff. Hold your tummy tight and hold your head erect with your eyeline straight ahead. Your chin should be parallel to the ground. Strides should be long, but not over-stretched. Bend your arms at about 90 degrees and swing at waist level naturally with each step.

Benefits of Walking:

  • Stronger and bigger lungs
  • A stronger heart
  • A lower density of bad cholesterol
  • Better moods
  • Better management of your weight
  • Reduce your risk of type 2 diabetes

If you want to walk for general health benefits, then you need to walk for at least thirty minutes a day at talking pace. For cardiovascular fitness, you will need to walk three or four days a week at a fast pace. Your breathing should be hard, but you shouldn’t be grasping for air. For weight loss, walk at least five days a week for forty five to sixty minutes at a brisk pace. You should hear yourself breathe, but you should still be able to talk.

By adapting walking as a daily form of exercise you actually are getting your body used to a pattern which helps to increase the body’s metabolism. When you have a higher rate of metabolism then the weight you gain is automatically under check as your body will use up all the calories consumed instead of storing them.

Walking also increases the blood flow to your brain, which helps as a stress buster. When a person is stressed out, the brain goes through dehydration and this leads to fatigue and tiredness. However walking helps in such situations by providing your brain with enough blood supply and this also helps you think clearly when you are going through stressful situations.

Make your walking workout fun. Try including a friend, child in a stroller, or partner they will help you stick to your program and stay committed.

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Beware Gym Equipment

Oct 07, 2013

If you want to get fit then a visit to the gym is one of the best things that you can do. However, if you are not careful, then it is very easy to get injured in the gym.As you know, there is a lot of equipment at the gym. All of this equipment needs to be used in a certain way otherwise you can risk serious injury. Perhaps the worst culprits are the machines which involve lifting weight. If the proper technique is not followed there are a number of injuries that can occur, including muscle tears or joint strains. However, it is not just this equipment which can cause problems. You may also be at risk using something as simple as a spinning cycle or even a treadmill if they are not used correctly. In fact, anything in the gym can cause serious problems if you do not know what you are doing.

Before you head to the gym I suggest that you carry out a bit of research with regards to the correct techniques to use for each piece of machinery. This is the only way that you are going to be sure that you will be using them correctly. If you are at the gym then you may want to book an orientation or initial consultation with a fitness trainer. The staff at the gym are there to help so don’t be afraid to ask.

In addition to using the equipment properly (i.e. by following proper technique)it is important that you do not push yourself too hard, and carry out a warm-up beforehand. If you do not do either of these things then the chances of injuring yourself using the equipment are very high. Therefore you want to ensure that you take every possible precaution. This is the only way that you will be able to guarantee your safety.

As you can see, when it comes to safety in the gym it is absolutely vital that you stay on top of things. Don’t worry as the machines are not difficult to learn how to use and if you use them properly then you will cut your risk of injury considerably.

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Beach Bum No More

Aug 07, 2013

Often weight conditioning gets placed on hold when people go on vacation. This should not be the case because it is entirely feasible to maintain your weight training program no matter where you are; remain assured that no exotic destination is too far away for your weight conditioning. Doing something is always better than doing nothing when it comes to working out. Almost everyone has an extra fifteen or twenty minutes a day to squeeze in some activity. Even just one session a week will help dramatically in keeping your current muscles healthy.

Try these tips when traveling:

  1. Bring Your Own Equipment — a simple resistance band and a jump rope can provide the perfect, light weight equipment to pack for any workout. One minute intervals alternating jumping rope with resistance band exercises can make an incredible, full body workout.
  2. Drink Up — Stay hydrated with water. Make sure to drink 8-12 glasses of water each day. Water helps maintain your metabolism and flushes out metabolic impurities.
  3. Scope Out Your Surroundings — A great way to stay fit while exploring a new place is to research outdoor or fitness related activities in the area. Hiking trails, jogging paths and even guided walking tours make for a great way to get your workout while enjoying your vacation.
  4. Need Motivation? — Bring your favourite workout DVD with you so you have that extra motivation while on the road. Many people need to have someone instructing them when it comes to fitness. DVDs are easy to slip into your bag and a great way to carry your workout wherever you go.
  5. Get Enough Sleep — Many times when people are on vacation or traveling for work, sleep is compromised. Make sure to get enough shut eye. Sleep is important for stress reduction, muscle recovery and cell repair. Get enough sleep so you’ll be able to get up and kick your workout into high gear the following day.
  6. Try Something New — A great time to try a new class is when you’re on the go. Check out your hotel or local gym to view schedules and attend a class that might put you out of your comfort zone or a session that you’ve been dying to try.
  7. Use the Buddy System — No matter your reason for traveling, try using the buddy system for working out. Not only can your buddy help motivate you at home, but you can hold each other accountable when traveling. Having someone to report to might just be the inspiration you need to keep going.
  8. Set a Goal — Short term goals are a great way to keep your fitness routine in check. Determine what a reasonable short term goal would be while traveling. Goals such as drinking enough water each day, deciding to try three new activities while on vacation or not eating dessert while traveling are all great ways to help keep you on track.
  9. Don’t Go Overboard With the Treats — While it is always easier to over indulge while on a trip, it’s harder to take it off the body once the damage is done. Stick to appropriate portion sizes and don’t decide to over eat just because “you’re on vacation”.
  10. Stock Up — Have favourite healthy snacks. If they’re portable, then make sure to grab a few and throw them into your suitcase. One of the hardest things to do while traveling is find great healthy snacks. Ease the worry and take them with you.

Here is an example of an easy workout to do while on vacation. Just bring your kettlebell with you!

Kettlebell Workout
½ Get Ups for 30 seconds
Squats for 30 seconds
Swings for 30 seconds
Repeat entire circuit four times.

Part of the joy of a vacation is the break from your regular routine — work less, sleep a little more. A little motivation and planning will go a long way to guarantee that your vacation will be both relaxing and productive. Go ahead and eat a little more, perhaps even scale-down your exercise schedule, but keep the habit. You will return to the real world rested, stronger, and on track.

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Superman Workouts

Aug 04, 2013

Are you envious of stars of the latest action movies who all seem to boast an incredibly muscular body? Most of us are. Don’t worry however, there is no superhero secret here. All of these bodies were obtained with some hard graft, often very quickly.Honestly, if you put the same amount of effort in you could end up with a fantastic body. Let’s take a little look at some exercises that can be done to get a superhero body.

Firstly, before I delve into these exercises I want to give you a couple of hints to ensure that you get that superhero body sooner rather than later:

  • Up the amount of calories that you are taking on a daily basis. For example, if you are consuming 2,000 calories you want to be consuming 2,500. This gives your body something to work with when building up your muscle.
  • Consume more protein. Protein is vital for building up those muscles so look into various ways in which you can get it into your diet.
  • Work out your whole body. If you want to look like a superhero then you need to do much more than work on your arms. You will also need to build up those legs, stomach muscles and back muscles.

Now that is out of the way we can take a little look at some top exercises that you can use to get a body fit for a superhero.

Perhaps the best tip is to use exercises which target a lot of muscles at the same time. This means really focusing on your strength training. Some top exercises here include:

  • Pull-Ups. This exercise is great because you will be relying on your own body weight. This is something which will always present a challenge.
  • Bench Press…a lot! If you find that the exercises are too easy then don’t be afraid to bump up the amount of weight so that it presents a challenge for you. Remember, you won’t be building up muscles if you find it too easy.
  • Overhead Press
  • Deadlifts
  • Squats. This is without a doubt one of the most important exercises to learn how to do properly if you want the body of a superhero. Get a trainer to so you the proper technique. This is going to give the majority of your body a workout, so you need to make sure you have it down to a tee.

You absolutely must make sure that the exercises that you are performing are challenging. When you are strength training (the key to getting that perfect body) you want to be focusing on lifting as much weight as you can. You don’t want to be aiming for speed. Therefore keep the weight high, the amount of reps low, and have a large number of sets. If it isn’t difficult by the time you get to that last rep, you aren’t pushing yourself hard enough.

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