Tag Archives: exercise

Workout Smarter

A lot of people at the gym feel they are putting maximum effort into their workouts but aren’t getting the results they were hoping for. The main reason for this is that they are not working out efficiently. In this article we are going to take a little look at how you can get the most out of your workout sessions, so you can achieve your fitness goals faster.Many people who are attempting to lose weight by cardiovascular exercises go about it the wrong way. They attempt to push their body to the max. What ends up happening is that they can’t maintain that level for long enough. In order to get the weight loss benefits you have to keep your heart rate at an elevated level, but not at max, for at least 30 minutes. Instead, you should slow down the pace to something which you are comfortable with and are able to do for longer periods of time. This is one of the most efficient ways of losing weight and building up your fitness levels. Once you’ve increased your fitness levels and have lost any excess weight you may be ready to move into higher intensity workouts. High intensity workouts should be done under supervision because when intensity is increase often form decreases and there is a greater chance for injury.

One tip for your cardiovascular exercises is to try to incorporate interval training. This is where you work out at a slower pace to begin with, then you do a quick burst of high intensity work out, and then return to a slower pace. You do this for set time limits. This is an incredibly effective way of working out, and you will most likely be able to go for long periods of time. This type of training is going to be of particular benefit to runners.

Did you know that strength training exercises can also help improve your workout sessions? For example, a short strength workout can burn off many more calories than a longer cardiovascular workout. This is because muscle tissues are used which require more energy to work than any other tissue in your body. There are plenty of easy to follow strength workouts which you can incorporate into your regime. Remember, strength training doesn’t necessarily mean you are going to get big and bulky. In fact, this only happens if you continuously push yourself over the edge and vastly increase your protein intake. Of course, for the most efficient workouts you will want to combine strength with cardio training. You may also want to look into ‘super sets’ which pack more into your workout in a shorter space of time.

One of the biggest tips I can offer for training more efficiently is to go in with a training plan. Know exactly what you are going to do and when, and stick to it! Start by choosing your fitness goal and work out a regime, with the help from a Trainer. Once you’ve reached that goal you can set another goal and adapt your workouts to reach that goal. Going in with a plan will keep you focused and bring purpose to your exercise routine.

There are many ways to train more efficiently and effectively. Fitness Trainers and Fitness Consultants have the knowledge to help you achieve your goals safely without injury. Use them to improve your workout routines.

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Take A Hike

Many people spend hours and hours in the gym because they believe that this is best way to get into shape. To a certain extent it is, however, there are a number of reasons why you may want to incorporate hiking or walking into your exercise regime. Let’s take a little look at a few of these reasons.As you can probably guess, hiking and walking are cardiovascular exercises. This means that this exercise gets your heart pumping and your lungs working. As a result, it will have a much greater effect on reducing heart disease and the chance of heart attacks. You will not get this same sort of benefit by weight lifting alone.

Walking is also fantastic for relieving stress. If you choose to walk in a beautiful area, you won’t even know that you are exercising! Walking is well known for releasing some of the ‘feel good’ chemicals such as adrenaline and endorphins. These help to boost your happiness levels, and of course make you feel less stressed. When you’re feeling over worked and stressed out walking can help clear your head while at the same time incorporate exercise into your busy day.

It can also be a social activity. You can go out walking with your friends and use that time exercising to catch up and trade stories. Just like running clubs you can also find walking or hiking clubs in your area. Joining these clubs is a great way to meet new people and improve your health. When you combine exercise with social activities it keeps you motivated to carry on with your exercise program.

I know I have already mentioned some of the benefits that hiking can bring, but let’s take a little look at them in even greater depth:

  • Improved Cardiovascular System, for example, your blood will flow better, heart will work more efficiently and your lungs as well. In short, you will be much fitter.
  • Improved Muscles. Hiking is great for building up the muscles, and is a fantastic break from the gym. You won’t be putting your muscles under too much of a strain either.
  • Combats various problems with the body. For example, the chance of type 2 diabetes, high blood pressure and high cholesterol.
    <li.One of the best methods for weight loss. In just an hour you can burn 370 calories, not a lot compared to some activities, but it won't really feel like a 'workout' and is a great starting point for people who haven't exercised before.

  • Great for sleeping better. Studies have shown that those who regularly engage in hiking tend to sleep better at night.

In order to feel the benefits of hiking or walking you don’t really need to devote much time to it. All that is required is around 30 minutes a day for five days of the week. Surely you can manage that amount of time? Trust me, incorporating hiking into your exercise regime could perhaps be one of the best decisions that you have ever made.

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Variety in Program

If you think back to your last few weeks or even days of workouts and the exercises you performed, do you find yourself performing the same exercises over and over, week after week? Our bodies are extremely adaptive to all physical conditions and stress, and it always tries to expend the least amount of energy to perform any physical activity. It will build the bare minimum amount muscles needed to allow you to perform any repetitive exercise that you do week after week.Our bodies are our temples. It is the only thing we truly own during our lives. And if we don’t take care of it, we will pay a large price for it, there is no doubt regarding that. Fitness is an essential part of properly caring for our bodies.

With our busy schedules sometimes it seems hard enough to eat properly or get enough sleep, let alone fit in an exercise regime. Poor health has become synonymous with modern living and it is understandable that people cannot find sufficient time for working out. Nevertheless, it is very important that we make some time for physical activity and it’s even more important to add variety into your fitness routines.

Variety is essential in a fitness program because it allows for your body to be challenged on a consistent basis and to get over a plateau. A plateau occurs when the body has become accustom or used to doing the same repeated exercises again and again. To overcome a plateau the combination of new exercises and placing new demands on the body will improve the intensity in addition to promoting new muscle mass growth.

Change the activity
Many activities can be used to change your aerobic, muscle-conditioning, and overall flexibility plans. If you are getting bored with walking, try swimming or an aerobics course. If you are bored with your muscle-strengthening exercises, try doing more gardening instead. Or try using various weight equipment or hand weights for unique exercise. Try some of these exercises below to add wide variety, and break your normal routine to develop more muscle mass.

  • Weighted Dips: Using your body weight to do dips may not be enough to promote muscle growth. Use a weight attachment belt and add some heavy weights to your regular dips. Start off adding 10 to 25% of your body weight – you should aim to add enough weight that allows you to only do 4 to 6 repetitions.
  • Dead Lifts: Dead lifts are an additional exercise that works wonders to build more muscle and strength. Add them to your routine, if you’re not already doing them. Rather than the regular lat pull downs or seated rows, dead lifts will work the rest of the your body along with your back.
  • Front Squats: How frequently do you see anyone do front squats? I bet seldom, and if you’re not doing them, then you’re missing out on one of the best exercises for quad development. The main difference between squats and front squats is that the barbell is resting on your front shoulders instead on your back.

Differ the time
Do your exercises at different times and for different quantities of time. If you become bored with your noon walk, try working out in the early morning or after work or school. Instead of doing one 30-minute session, do a few 15-minute sessions.

Vary the location
Try a new route for walking or biking or even a diverse room for your exercises or stretching. By having several options, you can pick one that suits your feeling or routine.

Variety is necessary for psychological and physical development. The mind needs variety in motion and any fitness class. Boredom often happens when people lose interest in exercise. Doing various programs is exciting and prevents boredom. The body also needs different exercises so it doesn’t adapt to the same stress placed on the muscles and bones.

Different systems of energy are also used when we move and therefore different exercises will change the pace of the heart. Multiplanar movements will stimulate all muscles evenly therefore decreasing injury risk. Make your fitness class fun but organized.

Stay motivated!! This may be the most important fitness tip of all. Nearly all people drop out of Fitness Programs and workouts over time. Do not fall victim to this! Keeping an eye of your goals is a way of staying with your program. Remember that motivation gets you started and routine keeps you going.

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Anti-Gravity

Your backside is usually a point of fascination for the opposite sex and most likely, you have your your share of self-examination in a new pair of jeans. It is practically a worldwide activity and if you need to attract, you need to develop well-rounded buttocks by having a good set of glute exercises. There is such a great demand for glute exercises and moves that entire magazines have been dedicated to them. Glute moves are what everyone is crying out for. The gluteus maximus or glutes for short is the bum muscle. It is also the largest muscle in the body. Everyone wants a ‘toned’ bum but not many people know really how to work the glues. What moves are readily available for improving your glutes?

Forget about your long cardio workouts because they don’t do too much for muscle growth. Intensity and resistance are what makes the muscles grow. Brisk walking on a treadmill with incline to add some resistance is a great way to work out your butt muscles. If running on a treadmill has been your classic cardio workout then you can modify it with high intensity interval training.

Instead of light running for 30-60 minutes, you have to run in intervals that range from 5-10 minutes of jogging, and sprinting from 30-60 seconds. After sprinting slow down to a walking speed and slowly boost your intensity until you reach sprinting speed again.

Exercises to Improve Your Glutes

  • Glute Kickback – This is a good starting place for glute exercise and you’re able to do utilizing solely your body weight.
  • Sideway Squats – This is a variance of the squat which I find effective during my workouts. What you do is stand with both feet close together, take a big step to the right with your right leg and squat down, bending both knees together. As you rise, bring your left foot over to stand next to your right. Repeat the exercise but this time take a big step to your left with that leg. You can hold a dumbbell in both hands at the front of your body to add resistance to this exercise.
  • Swiss Ball Squats – This sort of squat is carried out with a Swiss ball against your back and against the wall. As you squat the Swiss ball will roll down with you against the wall. This is also a wonderful variation if you are a beginner.
  • Flutter Kicks – Favored by females since it involves no weight lifting, this kind of activity is a fantastic way to start building your glutes. You’ll find it an excellent option for beginners as you only work with your weight however that is no reason to underestimate it. The major muscles usually tend to fatigue very quickly therefore you will end up in sweats if you execute a couple of sets!
  • Backward lunges – This is an outstanding lower body exercise and it works your legs completely, not just your glutes. To do a backward lunge, all you need to do is to stand straight with both feet close together, take a step back with one leg and bend your front knee to a 90 degree angle. Your body should remain upright so you descend toward the ground with your back straight and eyes looking forward. You can keep your arms straight at your side, or place them on your hips.

Add in glute moves to your workout program 2 to 3 times a week for best results. Make sure that you adapt your nutrition with your muscle growth plan.

Your body needs food and calories so it can grow and low calorie diet will only have negative effect, and your muscles will start shrinking. The key to creating a backside you can be proud to show-off is consistency. You probably won’t create an award-winning butt in a week, but with consistent effort and determination, you should see some fantastic results within a month or two.

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Body Weight Exercise

Just because you don’t have access to machines or other expensive equipment it doesn’t mean you are unable to carry out strength training. In fact, everybody has their own set of weights at their disposal; their body. This is where body weight exercises are born. The idea is to use your own body weight in a variety of ways to help you build up your overall body strength and fitness levels. There are a number of different exercises which you can do to accomplish this.

Just as a side point. It isn’t exactly true that you don’t need access to equipment in order to carry out body weight exercises. For some exercises you will require access to incredibly basic equipment for example a bar to pull yourself up on. You will most likely find however that the majority of the time you will be able to make substitutions on the equipment. Your local fitness centre should have all the equipment that you require for this type of exercise.

Perhaps one of the most popular of the body weight exercises is the ‘Push Up’. You are probably familiar with this type of exercise already. All you need to do is lie in a prone position on the floor and while keeping your back straight you raise and lower your body using your arms. There are many variations on this exercise that can make it slightly more difficult however most people are pretty content with the ‘basic’ version.

Another popular body weight exercise that you have most likely been doing for most of your life is the ‘Sit-Up’. This is slightly more difficult than the push up but it really does provide you with a fantastic work out. Laying on your back with your knees bent the exercise starts with you sitting up until your chest touches your knees and is completed by lowering your upper body back to the mat.

If you want to give your legs an even more intense work out then you will most likely want to carry out ‘leg raises’. In this exercise you begin laying flat on the floor and slowly lift your leg up as far as possible. You must keep your back straight throughout this entire exercise.

A ‘Pull Up’ is one of the body weight exercises in which you will need some basic equipment. In this exercise you will hang from a bar. You then pull your body up until the elbows are bent. This provides an intense work out on your biceps. In fact, this is one of the more popular types of exercises for those looking to build up their upper body strength.

This is just a highlight of the many body weight exercises that you can engage in. Anybody can engage in body weight exercises and there are often modifications to accommodate all fitness levels. Very little equipment is required most of the time which makes starting a fitness regime with these exercises that much easier. Speak with a fitness consultant or personal trainer to find out more on body weight exercises and to set up a program that suitable for your fitness goals.

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The Wrestler

Submission wrestling is one of the oldest sports in the world. It is very different than professional wrestling and if you want to be good at it, you have to prepare yourself both mentally and physically.The best way to do this is to learn one of the martial arts which form the basis of submission wrestling. A few examples of these include Brazilian Jiu Jitsu, Catch Freestyle Wrestling, Judo and Sambo. There are many schools these days so you won’t have a hard time finding one.

As a beginner, your first few sessions will involve watching how others do it. There are also videos around which you can buy or watch online. In fact, some of the best fighters watch previous matches that they participated in or watch their fellow competitors so they can find a weak point that can be exploited during their next match.

Since you learn more by doing rather than watching, put theory into practice by sparring with another wrestler.

Keep in mind that people get hurt in submission wrestling even if it just a sparring session. One way to prevent that is to get yourself used to the idea of falling down or being held in a certain position. Although giving up is hard to accept, you must do this rather dislocating your joints.

In time, you will be able to improve your skills as a submission wrestler. You win some and you lose some. If you win, take it humbly and if you lose, treat it as a learning experience because even the best fighters have to face setbacks in order for them to become better.

One other thing you have to do to become a good submission wrestler is to stay in shape. This means exercising regularly, getting enough rest and eating properly. There are different weight categories in this sport and if you gained or lost a few pounds, you will be wrestling in another division which you may not yet be accustomed to.

A little coaching and the right attitude always make the best fighters. Some of these individuals who want to challenge themselves further can go beyond submission wrestling and join other competitions.

One of the most popular ones today is the UFC or Ultimate Fighting Championships where you get to compete against other fighters using the same or different submission wrestling styles to determine who the better fighter is.

Believe it or not, some of the best submission wrestlers out there didn’t know anything about this sport or any other martial art when they first started. They just got better after learning the technique by watching how others do it and through trial and error.

So what are you waiting for? Look for a local wrestling program in your area. Anyone can learn this sport, it doesn’t matter how old you are or your gender. The important thing is that you are willing to learn the principles that make submission wrestling work.

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Benefits of Aerobics

There are more benefits from aerobics for your body that you could possibly count. All over the world, people are talking about new and better ways to work out, because all over the world the health of the general population is declining. Therefore, doctors and other health care professionals are trying to create more awareness of the benefits of aerobic activity.There are simply too many benefits of aerobics to mention in a short article. However, there are a few that stick out as very important. For instance, the best way that you can make sure you are living a healthy life is to get your heart rate pumping, and the absolute best way to get your heart rate going is aerobics. Aerobics requires constant movement without any resting for an established period of time. Allowing your heart to keep going a higher rate than resting for a set amount of time is one of the best ways to get healthy, because this delivers blood and oxygen to each part of your body at an even faster rate.

There are also many more benefits to aerobics that you might not have even realized. Besides making your heart and lungs strong, aerobics makes all of your muscles stronger because you have to keep them moving for longer periods of time without stopping. Aerobics not only helps with you cardiovascular endurance but it will also increase your muscle endurance allowing your body to work for longer periods of time. This transfers into many areas of your life and not just fitness.

Aerobics comes in many forms. Most people think of aerobics classes at the gym or step classes when the term aerobics comes up. Yes there are two forms of aerobics but there are many other activities that you can partake in to get the full benefits of aerobics. Team sports have an aerobic component to them so if you play soccer or hockey you are getting a form of aerobic activity. You could try a dance class, walking briskly, tennis with your partner, any activity that elevates the heart rate.

Speak to a personal trainer or fitness instructor if you’re interested in learning more ways to increase your aerobic activity. You may wish to join a class for a session or two just to get your body used to prolonged exercise. It helps to follow an instructor because they keep the exercises interesting and ensure that your are following proper technique.

You should talk to a doctor to get a full list of the benefits of aerobics and where you should start. Always consult your Physician before starting any new exercise program. You will never feel so healthy as when you are working out and taking care of yourself, and getting into an aerobics routine is one of the best way for you to accomplish this.

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Obese and Overwhelmed

When someone is obese weight loss can seem like Mt Everest. Weight loss exercises and weight loss diet plans are amongst the best ways to lose weight naturally without any side effects. There are specific weight loss exercises designed for the obese which will ease you into fitness and will be less intimidating. If followed with dedication, they can provide lasting results to your healthExercising on a daily basis is a must, especially if you are tied to a 9 to 5 job that requires you to be glued to your workstation all day. A sedentary lifestyle is bound to make you gain those extra unwanted pounds. Everyone should find some time to exercise on a daily basis if they are looking to stay fit and healthy and to avoid accumulation of unwanted body fat. If you are already obese and have never exercised before this may seem like a daunting task.

The simplest of all weight loss exercises is walking. Walking can be done by anyone and doesn’t require any equipment. Even someone who is overweight or obese can walk a short distance and if exercise has not been done before the simple act of walking can make a big difference. It will kick start your weight loss. If a walk around the block is too much start smaller by going to the end of the driveway and back, then the end of the road. Eventually you will build up your endourance to walk further and as the pounds come off it will be easier.

Walking is a great low impact exercise for everyone. Morning walks are a great way to stay fit and shed those extra pounds. If you are unable to walk in the morning, try to take the stairs instead of the elevator, walk to the store instead of driving. To get the most from walking go for regular walks at least 5 days a week.

Once you feel comfortable with walking, incorporate some other cardio vascular exercises in your daily work out regime. These would ideally include jogging, running, push ups, sit ups or even cycling. If your body permits, you can even go in for aerobics or dance classes. Not only are they enjoyable, but they are also a great way to shed off your extra pounds in a jiffy. The sweat generated from cardiovascular exercises is what paves the way for immediate weight loss. Try these rigorous exercises for just a week and you will see the difference.

You can even go for weight loss yoga sessions under the guidance of your physical trainer. There are specific yoga postures that help you lose weight if done on a regular basis. These simple exercises don’t need large scale financial investment and can be done at your gym or at home. When you have a weight loss mountain to climb start small and eventually you’ll reach the peak….

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Too Busy To Exercise?

Feeling overwhelmed by the amount of time your friends and colleagues spend in the gym? Turned off by the idea of a tennis or squash game that entails not only the hour-long match but also getting to the club, changing into a outfit and then showering afterwards? Going to an exercise class or even doing a workout on your own can take just as long. With an already busy work and family life schedule, it’s hard to imagine finding any more time in the day for exercise. Making small changes in your schedule to fit in a little bit of exercise each day will make a world of difference to your health.

A Simple Exercise Program

Instead of ignoring exercise altogether, here’s a suggestion for integrating it into your busy schedule. Think of exercise like you think of a major task in the office. Break it up into tinier components.

Instead of spending two hours in the gym or in the tennis court like your friends do, ask your trainer to divide your workout program.

Suggestion A

30 minutes four times a week, i.e.: 20 minutes cardio, 10 minutes weights (1 muscle group, e.g. legs)

Suggestion B

30 minutes three times a week
Mon: 20 minutes cardio + 10 minutes stretching;
Tues: 20 minutes weights (2 muscle groups, e.g. back and abdominals) + 10 minutes of cardio.
Wed: 20 minutes cardio + 10 minutes of
Weights (two muscle groups, e.g. triceps or chest, biceps or shoulders)

Suggestion C

20 minutes 5 days a week.
Week 1: all cardio
Week 2: weights
Week 3: Cardio on Mon/Wed/Fri
Week 4: Weights on Tues/Thurs
Repeat the entire cycle when you get to month 2.

Frequency and Intensity

Ideally, you should gradually increase the frequency or intensity, or both. But if you’re busy, and definitely can’t spare more than 30 minutes a day, then increase your intensity. This means if your cardio involves the treadmill, take the notch up 1 level (if you started with level 3, go on to level 4 on month 2).

For your weight training, if you started with 5-pound weights, graduate into 7.5 pounds in month 2. And then on those days when your day is not filled with meetings, try to stay an extra 5-10 minutes.

Be realistic with your goals, especially when you’re just starting. Increasing frequency and intensity too soon can overwhelm you, making you want to give up.

We all know how important exercise is and it’s often not the desire that’s lacking but the time. By following this simple workout tricks you’ll be able to maintain a healthy lifestyle even if you’re juggling your work and home life.

to read the entire article go to http://assuredlease.lifestyleezine.com

Too Busy To Exercise?

Feeling overwhelmed by the amount of time your friends and colleagues spend in the gym? Turned off by the idea of a tennis or squash game that entails not only the hour-long match but also getting to the club, changing into a outfit and then showering afterwards? Going to an exercise class or even doing a workout on your own can take just as long. With an already busy work and family life schedule, it’s hard to imagine finding any more time in the day for exercise. Making small changes in your schedule to fit in a little bit of exercise each day will make a world of difference to your health.

A Simple Exercise Program

Instead of ignoring exercise altogether, here’s a suggestion for integrating it into your busy schedule. Think of exercise like you think of a major task in the office. Break it up into tinier components.

Instead of spending two hours in the gym or in the tennis court like your friends do, ask your trainer to divide your workout program.

Suggestion A

30 minutes four times a week, i.e.: 20 minutes cardio, 10 minutes weights (1 muscle group, e.g. legs)

Suggestion B

30 minutes three times a week
Mon: 20 minutes cardio + 10 minutes stretching;
Tues: 20 minutes weights (2 muscle groups, e.g. back and abdominals) + 10 minutes of cardio.
Wed: 20 minutes cardio + 10 minutes of
Weights (two muscle groups, e.g. triceps or chest, biceps or shoulders)

Suggestion C

20 minutes 5 days a week.
Week 1: all cardio
Week 2: weights
Week 3: Cardio on Mon/Wed/Fri
Week 4: Weights on Tues/Thurs
Repeat the entire cycle when you get to month 2.

Frequency and Intensity

Ideally, you should gradually increase the frequency or intensity, or both. But if you’re busy, and definitely can’t spare more than 30 minutes a day, then increase your intensity. This means if your cardio involves the treadmill, take the notch up 1 level (if you started with level 3, go on to level 4 on month 2).

For your weight training, if you started with 5-pound weights, graduate into 7.5 pounds in month 2. And then on those days when your day is not filled with meetings, try to stay an extra 5-10 minutes.

Be realistic with your goals, especially when you’re just starting. Increasing frequency and intensity too soon can overwhelm you, making you want to give up.

We all know how important exercise is and it’s often not the desire that’s lacking but the time. By following this simple workout tricks you’ll be able to maintain a healthy lifestyle even if you’re juggling your work and home life.

to read the entire article go to http://assuredlease.lifestyleezine.com