Tag Archives: exercise

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.
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Your Best Bodybuilding Program

If you have spent any amount of time looking into getting fit, then you know that there is a near-endless stream of advice about the best way to do it. Perhaps you have even tried several different plans to help yourself get into shape. It can be quite confusing trying to decide what works, and what doesn’t. However, when it comes to getting healthy, body building programs should be incorporated into your routine.Of course there is no shortage of various body building programs, either. The problem isn’t that there is too much information, the problem is that far too much of it is made for a general audience. Now, that may not be a big deal if you happen to stumble on a plan that is targeting somebody like you, but that’s a gamble at best, and can do more harm than good at worst.

Before you get the wrong idea about body building, you should know that it doesn’t mean you will end up looking like some muscle-bound man who is more a freak of nature (well “freak of steroids” is usually more accurate). Instead, you will look more trim, toned and ready to take on the world. It’s a way of looking your best–and more importantly–feeling your best.

So, you would like to start a program, but you’re not sure what’s best for you? There is a simple solution: get a personal trainer. If you are concerned about how expensive they are, don’t be. Sure, there are plenty of expensive trainers, but they tend to cater to celebrities and the wealthy. A lot of trainers have reasonable rates, and investing in your health is always a good idea. If you have any friends that currently have a trainer, then ask them for their recommendation.

You may also be able to find a personal trainer at your local gym. At the very least, you should be able to get some advice on the best body building programs for you. There should also be somebody at the gym who can show you how to properly operate all of the equipment and explain what muscles are being targeted.

One thing to keep in mind is that there is more to body building than just exercise and lifting weights. If you want to see real results, then you also have to watch what you eat. Don’t worry, you can still enjoy all of your favorite foods, you just have to go about it the right way. You will be working out quite often, and the food you eat is what will fuel your body for your workouts. Fresh fruit and vegetables, whole grains and lean protein are all good choices.

Whatever body building programs you choose, the key is to get started. You don’t have to wait until you find one that’s “perfect”, that would be a mistake. Also, it won’t always be easy and it will take work, but it will be worth it once you see the results….

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Deflate That Spare Tire

With your busy lifestyle there never seems to be enough hours in the day, right? You don’t have enough time to go to the gym. You don’t even have time to stand up away from your computer. It can be difficult to find time to exercise but it’s important to be active. The most commonly heard body image complaints are spare tire, muffin top or fat in the abdominal area.There are some easy abdominal exercises that you can do even at home. Here are some examples:

  • Crunches

    Almost all people know how to do this. This exercise targets the upper abdomen. It’s one of the basic but effective exercises. To perform crunches, you need to lie on a flat surface with your hands in your chest or behind you head. Contract your abs, then hold for 2 seconds, then return to your lying position. Proper crunches are in a continuous and controlled fashion. Concentrate on your abdominal muscles to pull your upper body up. Avoid using the neck or shoulders to push yourself up. This incorrect practice will cause stress and strains.

  • Side Crunches

    They are basically the same as regular crunches, except that the main focus is on the oblique muscles which are also called love handles. It also uses the same technique, only that you are crunching to either side of our abs. This would burn the sides of your abs.

  • Lying Leg Lifts

    This exercise targets the lower abs. with this kind of exercise, you are on the same position as with the crunches, you lie flat on your back and lift your legs six to twelve inches of the ground. This would exercise the muscles in the lower part of the abdomen. When performing leg lifts, place your hand under your buttock. It adds leverage and helps you get your feet elevated.

    If you want to add more weight into the exercise, attach padded weights into your ankles. These weights can be purchased at the local sports store. If you do not want to buy weights, you can simply fill up old tube socks with enough clean, unused cat litter to make one or two pound weight.

  • V- Crunches

    It’s almost like lying leg lifts except your chest is at a 45 degree angle starting out. Sit at the edge of a bench and reach back just enough to support yourself from completely lying on the bench. Once you’ve stabilized, bring your knees toward your chest. You would be creating a V motion. The base of the V would be your abs.

  • Cat stretch

    It’s the same with the movements made by a cat when they stretch their back. This simple action is a quick and easy exercise. Get down on the floor with your hands and knees, with muscles relaxed and looking straight ahead. Next, tighten your abdominal muscles while thrusting you back upward as far as you can. Maintain the position for five counts before lowering your back.

  • Bicycle Crunch

    To do this, start y lying flat on the floor. Put your hand beside your head then raise knees up to 45 degrees angle and them perform a pedaling motion like what you do when you ride the bicycle.

  • Standing Side Bends

    Standing side bends encourages the loss of fats in the oblique muscles. To start, stand up straight with the stomach sucked in, legs straight and hands on the sides. Simply lean the body from left to right being careful not to rotate the hips and while keeping body facing front. There is a variety of side bends, this is the torso twists. Instead of bending side to side twist or rotate the upper body from left to right while keeping the legs straight.

Although these exercises will help tone the muscles around your abdomen in order to truly see results you’ll need to also include cardio and other strength training exercises as well as improving your diet. …

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Metabolism and Fitness

Have you ever asked yourself why your friend’s way of losing weight is not giving you half of the results she or he enjoys? It has something to do with your metabolic rate. This metabolic rate varies in each of us. This means we may need varied ways of losing weight. Metabolic rate is the rate at which our body burns calories to sustain life. Our body endlessly burns calories even if we are sleeping. Our muscles are responsible for burning down calories even if we are not performing any physical activity. Muscles are called “metabolic reactive” because of the said qualities.

Age may determine differences in metabolic rate but there are other factors which influence the degree of calories burned.

Stress is actually one of the lesser influential among all the factors. However, it does cause a difference in a person’s metabolic rate. Most people who are stressed out are prone to have a slower metabolism. Stress disrupts some normal processes of the body. This may make them gain weight faster than those who experience little or no stress. It is also true that people eat more when they are stressed or depressed. Eating serves as the catharsis for them.

In our endocrine system, a gland called “thyroid” is responsible for our weight and other bodily processes. This would mean that hormonal production especially involving the thyroid is sure to affect every person and thus, giving different effects to each. An overactive or underactive thyroid will affect your metabolism and what you need to do to control your weight. Sometimes medication may be needed but exercise can often help control weight.

Water intake is also a factor. Bodily processes often involve the water portion of our body. This means that those who hydrate well have a greater chance of having faster metabolism than those who have lower levels of hydration. Inadequate water intake may impede body processes thus affecting one’s metabolic rate.

Of course, the food we eat is one of the strongest factors. The choice of food actually varies to one’s lifestyle. Most busy people are into fast food. This leads them to an unhealthy diet- giving then higher calorie intake compared to those who are into healthy food. More calories, slower metabolic rate- more weight to gain.

Activities involving the body are one of the top determinants of metabolic rate. There must be a balance between the food intake and the work you do. According to experts, muscles are the biggest factor in a person’s metabolic rate. The more the muscular tissues are, the higher the metabolic rate will be. This means that people with more active muscle tissue lose weight faster than those who do not. Incorporating strength training workouts or muscle building training programs are very important in achieving weight loss. Typically women are afraid of weight lifting causing them to bulk up or look too masculine, but the fact remains that muscle burns calories so there needs to be a balance in your workouts between cardiovascular activities and weight lifting.

The combination of exercise and diet can help control your metabolism to ensure that you stay in charge of your weight loss and weight maintenance.
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Brazilian Jiu Jitsu

Most people want to learn a martial art not so that they can fight but to protect them or participate in competition. One of the best styles to learn these days is Brazilian Jiu Jitsu because you are able to use your opponent’s size, weight and strength to your advantage. If you want to learn it, here are a few things you should expect with Brazilian Jiu Jitsu.Brazilian Jiu Jitsu consists of a system of blocks, strikes, sweeps and throws. When you visit a gym, this will be explained to you by the teacher and he or she will be able to answer any other questions you might have about this martial art.

Just like other martial arts, you have to wear proper attire every time you come to class. The uniform is known as a Gi. For your first class, you don’t have to get one but you will have to when you decide to continue training.

If you come to class wearing shorts and pants, make sure that it does not have belt loops, baggy fabric or extra pockets because this could be dangerous as fingers and toes could accidentally get caught in them and result in injury.

Should you feel like it, you can wear ear guards, knee braces, mouth guards, cup and athletic tape during class.

There are a lot of health benefits you can expect from learning Brazilian Jiu Jitsu. These include improvements in your physical strength, endurance, flexibility and speed.

But for this to happen, you have to anticipate that you will be experiencing a certain amount of pain. You will get thrown, taken down or held in a position that is very uncomfortable.

No pain, no gain is the best way to describe it but you will learn how to hold, escape and make counter moves so you can fight back even against an attacker that is holding a knife or gun.

If you enjoy Brazilian Jiu Jitsu so much, you can stay and move to another belt class. There are certain requirements that you have to meet to receive the next color. If you fail to pass them, learn where you went wrong and then take the test again.

You should also be expected to follow certain rules in the gym. You have to learn how to properly address the instructor as well as students who are more senior than you.

This won’t be a problem of course if you have had previous martial arts training in another discipline and just want to add this to your belt. Will you have to start over as a white belt? It depends and the instructor will make that decision after reviewing your skills.

For instance, if you are knowledgeable in Aikido or Judo then you will not have to start as a white belt. If you are knowledgeable in Karate or Tae Kwon Do, then you have to start from the bottom.

Brazilian Jiu Jitsu is a lot of fun and you will feel refreshed once you come out of each class. Aside from knowing how to defend yourself, you will also gain self-confidence, self-discipline, self-control and respect for others. So what are you waiting for? Visit your local gym and see if they are offering a class to beginners like yourself. …

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Aerobic and Anaerobic Exercise

Exercise is an important component to a healthy lifestyle. This should be something that you already know, but what you might not know is that type of exercise that you are getting is just as important as actually getting it. For a well rounded fitness level you have to do different types of exercise. Aerobic exercise along with anaerobic exercise is the best way to make sure you are getting all the exercise that you need. When it comes right down to it, aerobic exercise along with anaerobic exercise is a great combination. You are getting your heart rate pumping with the aerobic exercise, and strength building with the anaerobic exercise.

Before starting any exercise program, whether it be aerobic, anaerobic or a combination of both you should always consult your Doctor. Your Doctor has your full health history and will be able to tell you what kind of workouts or exercises are suitable and safe. Once you’ve consulted your Doctor to get an idea of what you’re able to do it’s a good idea to seek out a personal trainer. A trainer will be able to set up a program that includes a good combination of aerobic and anaerobic exercise for you fitness level to reach your goals.

Aerobic exercise will help you to build heart and lung health and burn fat, while anaerobic exercise will help you build muscle. The importance of including both types of exercise in your workout program is to ensure that you’re strengthening both your cardiovascular system and your skeletal/muscular system. Anaerobic strength training will also help improve your metabolism to allow your body to burn more calories throughout the day and not just while you’re taking part in aerobic activity.

Exercise programs vary and can be tailored to suit your ability but also your time frame. One option would be to do aerobic exercise on certain days of the week and strength training on other days. This works well for people who are able to visit the gym regularly and have enough time to split their workouts. For others who are more strapped for time it’s a good idea to look into bootcamp style programs that combine cardio and strength into the same workout. Doing a bootcamp workout, which usually lasts 45 minutes to an hour, 3 times a week will give your body enough of both the aerobic and anaerobic exercise.

Any type of exercise that you’re able to do is beneficial to your health but to create an optimal fitness level you need to include exercises that will strengthen your whole body, not just your muscles and not just your cardiovascular system. Many specialists will agree that finding an achievable combination of aerobic and anaerobic exercise will give you the best full body results.
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Warming Up

When you have to fit an exercise routine into your already busy schedule, you might be tempted to simply skip the warm up routine, even though you’ve heard horror stories about people getting injured while working out. Three words: don’t do that. When you skip your warm up, you are not only putting your body at risk for personal injury, but you are also making the workout more difficult and less effective. For the best results, it is important to warm up every time you work out.

Warming up doesn’t have to eat up the time you allotted for exercise into your day. In fact, a decent warmup only has to be 5 minutes long to do its job. It doesn’t have to be boring either-you can mix up a number of great moves to make your warm up as fun as the rest of your exercising. Remember that a good warm up gets all of your muscles moving, even if you don’t think that you’ll be intensely working out a set of muscles on any particular day. Warming up is also important regardless if you’re doing cardiovascular exercises or lifting weights.

The moves you do for a warm up shouldn’t necessarily be difficult or make you break a sweat. The main goal of the warm up isn’t to become a part of your workout, but simply to slowly move muscles that you haven’t really thought about all day to wake them up. Good moves, therefore, include things like jogging in place, doing jumping jacks, lunging, and jumping rope.

A good warm-up can also include slowly stretching your muscles in a variety of ways. Although this is usually more effective for a cool-down. Also consider exercises that work on balance and form in order to prepare you for the exercises you will be doing in the workout.

If you’re really short on time, why not try warming up before you even get to the gym. Slowly jog or power walk to the gym, park as far away as possible and lunge to the door, and take the stairs instead of the elevator. That way, when you get to the gym to workout your warm up routine is already half way done.

A good workout always builds in intensity. This is the best way to shed pounds and maintain a healthy weight. Weight loss workouts are only risky if you don’t warm up, because otherwise your body will respond to prevent injuries. Although you may be tempted to skip this step, that is never a good idea.
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Power Lifting vs. Bodybuilding

Power lifting competitions are comprised of three lifts: squat, bench press, and dead lift. Competitors are put into classes that are determined by different factors like the experience and age and are asked to lift the maximum achievable weight for each of the aforementioned lifts. Training for this type of competition consists of building strength, improving technique and working up to 1 rep max weight for each lift.

On the other hand, bodybuilders are judged on their appearance. More care needs to be taken on how their body looks in certain poses. Training for bodybuilding competitions will be more isolated, working on one muscle or muscle group at a time to achieve maximum definition. Other preparations include body hair removal and tanning to better show off the definition.

Both power lifters and bodybuilders should stick to a healthy diet. It is important to eat enough calories each a day to optimize muscle building while at the same time sticking to the right foods.



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Pregnancy and Fitness

In most cases, women should continue with their daily routines, and if they are not doing so already, they should begin a regular daily fitness regimen.

It has been found that exercising during pregnancy has numerous beneficial effects. Exercising will give you more energy and stamina, increase your confidence, and give you the extra strength you need when delivering your newborn.

A daily fitness regimen performed by the mother-to-be during pregnancy has also been found to produce a healthier and stronger baby.

An added bonus for those of you dreading the long hours of child labor is that regular exercise during pregnancy has been known to reduce the time frame for this process by about a third. This in itself is a great motivating factor,
since every hour spent in labor can seem like a much longer period of time.

While exercise will undoubtedly help you obtain all these wonderful benefits, there are some guidelines you should follow:

Always consult our physician









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Capoeira

It wasn’t long until its influences became felt across Afro-Brazilian generations, particularly in various Brazilian regions like Rio de Janeiro, Pernambuco, and Bahia.

Performers of capoeira form a circle wherein each performer takes turns in either ritually sparring, playing an instrument, or singing. Sparring comes with fluid transition of sweeps, kicks, acrobatic play, feints, and headbutts. Other techniques that are not used as often as the ones mentioned above, but are also allowed, include slaps, body throws, elbow strikes, or punches.

Various Interpretations

Due to the unique style of dancing involved with capoeira, there have been several interpretations arising from this dance form. Many believed it was designed for rebellion that used dance as a disguise. However, proponents to this dance form insist that it merely follows a combative art form and incorporates dance elements that reference to historical events and ideas.

In fact, capoeira is not alone as a danc







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