Everyone wants to have a flat stomach, if your male or female. Bud sadly, lose belly fat is the hardest thing to do. Many of us blindly follow an extreme diet involving starvation or do abdominal crunches to achieve flat abs. What we need to get flat abs is a good workout that addresses these areas and makes the muscles strong and fundamental. This should, of course, along with a healthy diet that is low in calories and high in nutrition. The best ab workout according to recent studies are a combination of strength training and pilates. An exercise regimen that leads to its base, it is better to lose belly fat. Here we will discuss the best workout for your abs.
Best Ab Exercises for Women
The best workout for abs is women who will not put much pressure on the back and joints. Here are some abdominal exercises for women to help you lose belly fat.
Training # 1
Lie on your back on a mat and then extend both legs up so they are at right angles to the ground. Now place your hands behind your neck and slowly lift your head, shoulders and upper floor about 4 inches. Hold to the count of 5 and then gently lower the head and neck to the ground. Do 8 to 10 repetitions.
Training # 2
Lie on your back on a mat and keep your legs straight, arms at your sides. Gently lift your shoulders and upper torso of the ground, keeping the neck straight and chin tucked in your upper body down gently to the ground to ensure that your head touches the top floor. Do 8 to 10 repetitions.
Training # 3
To do this exercise, is necessary to secure the exercise band around a solid object at chest level. Keep a handle on their hands, arms stretched forward and feet separated hip. Now bend the knees and hips until thighs are almost parallel to the floor. Return to starting position after holding this position for a few seconds. This is one of the best abdominal exercises for women that is also easy to perform.
Best Ab Workout for Men
Men who want to get six pack abs, you must follow this religious exercise routine. These are some of the best abdominal exercises for men.
Training # 1
To do this exercise, you need to lie on your back, place your hands behind your head. Then lift your head and shoulders off the floor and rotate the torso so that your right knee toward your left elbow. Do the same movement on the opposite side. Repeat this motion 6 to 8 times.
Training # 2
Lie by facing the floor with elbows bent and the entire body weight resting on your forearms. Now take a deep breath and tighten your abs as if trying to button his jeans. Hold this position for half a second and repeat five times.
Training # 3
Lie on your back and grasp both ends of a resistance band in each hand firmly. Place the middle section of the band through his feet and then extend both legs straight up toward the ceiling. Now raise your upper body including the head and shoulders off the floor. Hold for few seconds and then lower the upper body on the floor and legs to the ground.
Best Lower Ab Training
Here are some of the best lower abdominal exercises that will help you get rid of your muffin top. Some of these exercises using exercise band and exercise ball. The investment in these items will help get rid of your lower abdomen quickly.
Training # 1
Lie on your back with your arms at your sides, palms down. Keep the exercise ball between both feet and legs, keeping your legs extended in a 90 degree angle to your body. Hold to the count of ten, then slowly curl your lower abdomen to the upper abdomen to lift the ball higher. Lower the ball back to the starting position. Exhale as you lift the ball and breathe as the lowest. Repeat this routine for 8 to 10 times. This is the best workout of abdominal targets the lower abdomen and is one of the best ab exercises you can do on your desktop.
Training # 2
Take a chair with strong arms and sit on the edge with your feet flat on the floor. Hold the edge of his chair with his hands firmly on both sides of your torso and breathe deeply. Now slowly bring your knees toward your chest, exhaling as you do. Be careful not to arch your lower back while lifting the knees too. Hold this position for few seconds and then slowly lower your feet on the ground. Repeat this exercise 8 to 10 times.
Training # 3
Lie on a mat on the floor. Place your hands on your belly and keeping your abs tight, lift your head, shoulders and upper back to stretch the right hand to left foot. Lower your torso to the floor and repeat the exercise by increasing your torso and stretch your left hand toward right foot. Do 8 to 10 repetitions.
These were the best abdominal exercises for men and women. Try these abdominal exercises four to five times a week for flat abs.
2012年5月31日星期四
2012年5月30日星期三
An Insanity Workout Review - Are You Ready For Insanity
Shaun T is the developer and trainer of one of the most difficult workouts out there: Insanity. If you want a hard body in sixty days than this workout is what you are looking for but, be prepared for a workout that makes you swim in your own sweat. This workout takes a lot of will power and you must enjoy a challenge. If you fit the picture, then Insanity is for you! In the Insanity Workout your body offers the resistance needed to perform the exercise therefore, you do not need weights. It focuses on interval training for weight loss. Interval training workouts provide you a high intensity total body workout. Maximum results, in minimal time. What is most enjoyed by those that practice the Insanity Workout is that you don't have to run to a gym, you can do the exercises at home at just one hour a day. It is said that this will test your limits both mentally and physically.
Insanity is not for the faint of heart or for the person that is lazy. If you want to take you body to its highest condition than you have to be mentally alert and ready.
Shaun T starts Insanity by testing your limits. You will burn fat with intense sweat inducing cardio and lower body exercises. You will build lean muscle as you sculpt your body with strength training. Once a week you are at ease with cardio recovery. There are intervals of cardio and core exercises for rock hard abs. This takes you through one month of the Insanity Workout and you can rest as you get ready for the second month. Your legs will be pushed to the max with very intense power and plyo. Shaun T does not let up; he will push to the very limit with the top cardio and abs workout.
The Insanity Workout does not just concentrate on the workout program alone, although it is an intense program. Shaun T also recommends a healthy and nutritious diet. A healthy and nutritious diet is an important part of any exercise regimen, but the Insanity Workout requires healthy nutrition because of its intensity. Healthy nutrition consists of all of the proper minerals and vitamins needed to survive the tough and hard workouts designed into the Insanity Workouts program.
Are you ready for the Insanity Workout program? To be ready for the Insanity Workout, let's reiterate; you need to be strong and healthy both physically and mentally, you need to have strong will power, most of all you have to be eager to take part and not be lazy.
Insanity is not for the faint of heart or for the person that is lazy. If you want to take you body to its highest condition than you have to be mentally alert and ready.
Shaun T starts Insanity by testing your limits. You will burn fat with intense sweat inducing cardio and lower body exercises. You will build lean muscle as you sculpt your body with strength training. Once a week you are at ease with cardio recovery. There are intervals of cardio and core exercises for rock hard abs. This takes you through one month of the Insanity Workout and you can rest as you get ready for the second month. Your legs will be pushed to the max with very intense power and plyo. Shaun T does not let up; he will push to the very limit with the top cardio and abs workout.
The Insanity Workout does not just concentrate on the workout program alone, although it is an intense program. Shaun T also recommends a healthy and nutritious diet. A healthy and nutritious diet is an important part of any exercise regimen, but the Insanity Workout requires healthy nutrition because of its intensity. Healthy nutrition consists of all of the proper minerals and vitamins needed to survive the tough and hard workouts designed into the Insanity Workouts program.
Are you ready for the Insanity Workout program? To be ready for the Insanity Workout, let's reiterate; you need to be strong and healthy both physically and mentally, you need to have strong will power, most of all you have to be eager to take part and not be lazy.
2012年5月29日星期二
A Perfect Non-Impact Workout From Fitness Rowing Machines
Rowing is a popular exercise that dates back thousands of years. Ancient Romans and Greeks would engage in rowing races on a regular basis. It is an Olympic sport that continues to grow in popularity. Rowing is not reserved for professionals or those who want to actually row on water, however. There are many places where one can find a rowing machine for sale that will allow them to experience the benefits of rowing any time.
The use of rowing machines has been popular for some time. With that being said, it became much more common in the early 1980s for people to buy rowing machines. It was during this time that a company called Concept 2 released their first affordable rowing machine model for about a quarter of the price being asked by their competitors. Suddenly anyone could have access to one of these cheap rowing machines and their popularity skyrocketed as a result.
Fitness rowing machines are known for their aerobic exercise benefits. They offer a complete workout to users without the massive strain on muscles and tendons created by many other exercises. Rowing uses leg, back, core, chest and arm muscles all at once in a low or non-impact way. Lung function and heart health are also improved with regular use. It is often the perfect exercise solution for people who have trouble with certain movements because of chronic back problems. Both professional rowers and those who have no interest in ever rowing on the water use these machines on a regular basis. It is truly an all inclusive piece of fitness equipment.
There are a few things that those looking to buy rowing machines should consider. To start, they need to make sure that the unit is durable. This will allow for many years of quality use. The grips on the rowing handles and foot holds also need to be evaluated. Many rowing machines today come with built in electronic devices that track the time and distance rowed during each workout session. This is an important feature for those who want to track their progress over time. Most fitness equipment stores will have a variety of rowing machines for sale.
Good posture is vital for those who want to work out regularly on rowing machines. Doing the exercise the wrong way could result in injury. It is usually best to consult a trainer before beginning a serious rowing exercise regimen. Just a small bit of instruction will have people ready to use the machine and see great results with it.
Few exercises have withstood the test of time and continued to grow in popularity as rowing has. It provides a thorough aerobic workout while still being easy on muscles and joints. The good news is that anyone can experience these benefits with the regular use of a rowing machine. Finding a rowing machine for sale is not difficult and the right one can be found at most fitness equipment stores.
The use of rowing machines has been popular for some time. With that being said, it became much more common in the early 1980s for people to buy rowing machines. It was during this time that a company called Concept 2 released their first affordable rowing machine model for about a quarter of the price being asked by their competitors. Suddenly anyone could have access to one of these cheap rowing machines and their popularity skyrocketed as a result.
Fitness rowing machines are known for their aerobic exercise benefits. They offer a complete workout to users without the massive strain on muscles and tendons created by many other exercises. Rowing uses leg, back, core, chest and arm muscles all at once in a low or non-impact way. Lung function and heart health are also improved with regular use. It is often the perfect exercise solution for people who have trouble with certain movements because of chronic back problems. Both professional rowers and those who have no interest in ever rowing on the water use these machines on a regular basis. It is truly an all inclusive piece of fitness equipment.
There are a few things that those looking to buy rowing machines should consider. To start, they need to make sure that the unit is durable. This will allow for many years of quality use. The grips on the rowing handles and foot holds also need to be evaluated. Many rowing machines today come with built in electronic devices that track the time and distance rowed during each workout session. This is an important feature for those who want to track their progress over time. Most fitness equipment stores will have a variety of rowing machines for sale.
Good posture is vital for those who want to work out regularly on rowing machines. Doing the exercise the wrong way could result in injury. It is usually best to consult a trainer before beginning a serious rowing exercise regimen. Just a small bit of instruction will have people ready to use the machine and see great results with it.
Few exercises have withstood the test of time and continued to grow in popularity as rowing has. It provides a thorough aerobic workout while still being easy on muscles and joints. The good news is that anyone can experience these benefits with the regular use of a rowing machine. Finding a rowing machine for sale is not difficult and the right one can be found at most fitness equipment stores.
2012年5月27日星期日
Benefits Of Fitness Equipment
Being overweight makes people feel unhealthy, unattractive and ashamed of their bodies. Gym memberships can cost quite a lot of money and it a pain to get all of your exercise equipment together, load it in the car and then drive to the gym. You may also feel self-conscious while trying to workout in front of other people. In addition, after that heavy workout at the gym, you still have to drive all the way back home. It a constant regimen of back and forth that you may think you need to do, but you can lose weight right at home with fitness equipment.
With a set of fitness equipment right at your home you can get a daily workout in a short amount of time with little hassle. Buying fitness equipment is a one-time payment for long time benefit. Instead of paying hundreds of dollars a year in gym membership fees, you can buy the right exercise machines for your specific needs and use them whenever you want. In addition, having home exercise equipment allows you to exercise to your heart content right in the privacy of your own home.
Your selection of what type of fitness equipment to buy is very important. When losing weight, the best kind of equipment you can get is equipment that performs compound exercises. Compound exercises are exercises that work out many muscles all over your body. This allows you to burn more calories in less time than an exercise that focuses on one or two parts of your body.
If you haven exercised in a long time you should start out slowly. Weight loss isn a race to the finish line; it a long, winding road to a goal. Before even starting your exercise routine you need to warm up and stretch. Stretching out your muscles before a hard workout can help prevent exercise related injuries, cramps and it also improves your flexibility.
After a good stretch, start your workout by setting your exercise equipment to a low level and going slowly. As you get more comfortable, you can increase the difficultly gradually. You should never go straight from a light workout to an intense workout; you might end up hurting yourself.
One thing to keep in mind while purchasing home exercise equipment is that exercising is never enough to get in shape. You need to have a good diet of healthy foods, drink plenty of water and keep and eye on how many calories youe consuming. You lose weight when your body burns more calories than it takes in, but you should never starve yourself to get into shape. It very dangerous to starve the body of vital nutrients and energy. Check with your doctor about how many calories your specific body types needs to function properly on a daily basis and make that your goal calorie count.
After that, it all comes down to your preferences, your determination and your hard work to slim you down to your goal weight.
With a set of fitness equipment right at your home you can get a daily workout in a short amount of time with little hassle. Buying fitness equipment is a one-time payment for long time benefit. Instead of paying hundreds of dollars a year in gym membership fees, you can buy the right exercise machines for your specific needs and use them whenever you want. In addition, having home exercise equipment allows you to exercise to your heart content right in the privacy of your own home.
Your selection of what type of fitness equipment to buy is very important. When losing weight, the best kind of equipment you can get is equipment that performs compound exercises. Compound exercises are exercises that work out many muscles all over your body. This allows you to burn more calories in less time than an exercise that focuses on one or two parts of your body.
If you haven exercised in a long time you should start out slowly. Weight loss isn a race to the finish line; it a long, winding road to a goal. Before even starting your exercise routine you need to warm up and stretch. Stretching out your muscles before a hard workout can help prevent exercise related injuries, cramps and it also improves your flexibility.
After a good stretch, start your workout by setting your exercise equipment to a low level and going slowly. As you get more comfortable, you can increase the difficultly gradually. You should never go straight from a light workout to an intense workout; you might end up hurting yourself.
One thing to keep in mind while purchasing home exercise equipment is that exercising is never enough to get in shape. You need to have a good diet of healthy foods, drink plenty of water and keep and eye on how many calories youe consuming. You lose weight when your body burns more calories than it takes in, but you should never starve yourself to get into shape. It very dangerous to starve the body of vital nutrients and energy. Check with your doctor about how many calories your specific body types needs to function properly on a daily basis and make that your goal calorie count.
After that, it all comes down to your preferences, your determination and your hard work to slim you down to your goal weight.
2012年5月25日星期五
What Really should A Fitness Trainer Do For You
The actuality is that there is no licensing necessity by the federal government previous to a person can phone by themselves a "exclusive trainer." Anyone can choose to get small business cards printed and go into this small business, but that isn't going to mean that they have the understanding, expertise, or practical knowledge to guide you obtain your fitness aims. So at a minimum you ought to require that any trainer you take into account be licensed by ACE or some equal Association.
Essential #four -- Interview the Trainer and Search for Very good Listening Techniquesues
The complete goal of likely to a personalized trainer is to operate on your well being and get the job done in the direction of achieving your fitness goals. A person of the most vital features of this is possessing a person who understands your plans so that they can work with you in direction of all those ambitions. However, some personal trainers have their personal thought of what your plans need to be and will get the job done on their targets, not your aims. Remember, you are the customer which would make you the boss. The finest way to stay clear of falling into this entice is to have an preliminary interview (more than the telephone operates, but in particular person is superior) and just get a think for whether or not this is a individual that you connect with and anyone who will pay attention to you. If any point you get a vibe that this trainer is considerably domineering or overly authoritative, that is a sign to appear for a person else.
Conclusion
Employing a excellent personal trainer can be one of the best investments a human being can make in themselves. A particular trainer can enable you get in good shape (it's possible even the finest form of your life), giving you a ton a lot more electrical power and far more optimistic attitude. As long as you observe the four keys to hiring a terrific trainer -- employ an individual geographically close, look for exclusive suggestions, get a certified personalized trainer, and initially interview the man or woman to make sure you click on with them -- you must have a fantastic experience.
Some of the most common sorts of cardio consist of jogging, walking, dance, and aerobics, but you are not likely to get greatest success if you just stroll all-around a tedious track a couple hrs a full week. Particular trainers in Houston now know some pretty productive techniques for executing cardio workouts that burn up extra extra fat and remodel the body a lot more quickly.
Why Cardio Operates
Cardio exercises help you reduce weight by raising the selection of calories you burn off on a normal basis. The a lot more active you are the additional calories you burn off which promptly translates into the far more excess weight you can shed. An energetic body will have a quicker metabolic process, and it is that metabolic price that ultimately burns off the fat.
Some persons see the superior calorie uses up that come with proper cardio instruction as an excuse to eat more, but any fitness trainer in Houston will notify you that this is self-sabotaging behavior. You want to burn up tons of calories via cardio exercises not so you can try to eat extra meals, but so a lot less of what you do try to eat is saved in your weight cells!
Essential #four -- Interview the Trainer and Search for Very good Listening Techniquesues
The complete goal of likely to a personalized trainer is to operate on your well being and get the job done in the direction of achieving your fitness goals. A person of the most vital features of this is possessing a person who understands your plans so that they can work with you in direction of all those ambitions. However, some personal trainers have their personal thought of what your plans need to be and will get the job done on their targets, not your aims. Remember, you are the customer which would make you the boss. The finest way to stay clear of falling into this entice is to have an preliminary interview (more than the telephone operates, but in particular person is superior) and just get a think for whether or not this is a individual that you connect with and anyone who will pay attention to you. If any point you get a vibe that this trainer is considerably domineering or overly authoritative, that is a sign to appear for a person else.
Conclusion
Employing a excellent personal trainer can be one of the best investments a human being can make in themselves. A particular trainer can enable you get in good shape (it's possible even the finest form of your life), giving you a ton a lot more electrical power and far more optimistic attitude. As long as you observe the four keys to hiring a terrific trainer -- employ an individual geographically close, look for exclusive suggestions, get a certified personalized trainer, and initially interview the man or woman to make sure you click on with them -- you must have a fantastic experience.
Some of the most common sorts of cardio consist of jogging, walking, dance, and aerobics, but you are not likely to get greatest success if you just stroll all-around a tedious track a couple hrs a full week. Particular trainers in Houston now know some pretty productive techniques for executing cardio workouts that burn up extra extra fat and remodel the body a lot more quickly.
Why Cardio Operates
Cardio exercises help you reduce weight by raising the selection of calories you burn off on a normal basis. The a lot more active you are the additional calories you burn off which promptly translates into the far more excess weight you can shed. An energetic body will have a quicker metabolic process, and it is that metabolic price that ultimately burns off the fat.
Some persons see the superior calorie uses up that come with proper cardio instruction as an excuse to eat more, but any fitness trainer in Houston will notify you that this is self-sabotaging behavior. You want to burn up tons of calories via cardio exercises not so you can try to eat extra meals, but so a lot less of what you do try to eat is saved in your weight cells!
2012年5月24日星期四
How to get Fitness Trainer Certification
programs that guarantee jobs and a good career as a fitness trainer. Though it best to opt for reputed institutes just the same because most people i.e. possibly your future clients consider such certificates to hold more credibility. Therefore certification from a recognized institute is most important while you are looking for jobs or approaching prospective clients. The level of trust is completely raised and it becomes easier for you to generate customers. Fortunately here are some useful tips to help you obtain that necessary Fitness Trainer Certification so as to ensure a bright and a fruitful career in the fitness training industry.
Firstly you need to have some education like a high school diploma or CPR certification to qualify for enrolling in a fitness training certification program. You also need to be more than 18 years of age. So better find out about the basic qualifications required by your choice of institute to ensure eligibility and save yourself some future trouble. If you are looking for a career in fitness training than preparing yourself is a must to secure that place. Also remember to choose a certification program that which is officially approved. Don just enroll into any program because even if you become a good trainer afterward your clients will still doubt as you will not have that standard label to prove your capability. What you should look for is that necessary support like exams being offered by the institute itself or seminars and home curriculum. If this is not provided than the right thing to do would be to look for another certification program. Don forget these supports here are crucial to guarantee success in the long run.
All fitness training programs should include comprehensive studies about body movements, anatomy and physiology. This is important to make you a capable trainer rather than just a trainer who has a certificate from a well known institute. So what we are looking for is quality training. Some programs also offer nutrition related studies which in turn helps you to provide an overall fitness approach to your clients. Usually certification programs offer another training session after certification to keep the trainer certificate most current. Therefore one should find out if there program offers the same and if yes how much is the charge. You should also be aware of all the other charges so that you are well prepared and equipped to handle your fees that along with the training programs.
So if you are passionate about fitness training, make sure that you find that perfect training program in a reputed institute. Don just hold the certification but deserve it. You will be responsible for the fitness of many people, therefore train yourself hard and use your learning to help many individuals become fit and confident. The courses are there to assist you in understanding the human body better which is a must to guarantee quality training for your clients.
Firstly you need to have some education like a high school diploma or CPR certification to qualify for enrolling in a fitness training certification program. You also need to be more than 18 years of age. So better find out about the basic qualifications required by your choice of institute to ensure eligibility and save yourself some future trouble. If you are looking for a career in fitness training than preparing yourself is a must to secure that place. Also remember to choose a certification program that which is officially approved. Don just enroll into any program because even if you become a good trainer afterward your clients will still doubt as you will not have that standard label to prove your capability. What you should look for is that necessary support like exams being offered by the institute itself or seminars and home curriculum. If this is not provided than the right thing to do would be to look for another certification program. Don forget these supports here are crucial to guarantee success in the long run.
All fitness training programs should include comprehensive studies about body movements, anatomy and physiology. This is important to make you a capable trainer rather than just a trainer who has a certificate from a well known institute. So what we are looking for is quality training. Some programs also offer nutrition related studies which in turn helps you to provide an overall fitness approach to your clients. Usually certification programs offer another training session after certification to keep the trainer certificate most current. Therefore one should find out if there program offers the same and if yes how much is the charge. You should also be aware of all the other charges so that you are well prepared and equipped to handle your fees that along with the training programs.
So if you are passionate about fitness training, make sure that you find that perfect training program in a reputed institute. Don just hold the certification but deserve it. You will be responsible for the fitness of many people, therefore train yourself hard and use your learning to help many individuals become fit and confident. The courses are there to assist you in understanding the human body better which is a must to guarantee quality training for your clients.
2012年5月23日星期三
Finding A Fitness Trainer
The decision to get fit is a great goal to set for yourself, but it can be hard knowing where to start. A Fitness Trainer can assist you by discussing what you want to accomplish from your efforts. Some people want to lose weight, some what to tone their body, and others want to build their muscles. There are specific exercise programs that a Fitness Trainer can recommend to help you in the area you choose to work on. They can also show you the correct way to do each of the exercises so that you get the maximum benefit from your workout.
Finding the right Fitness Trainer for you is easier than you think. If you belong to a gym or fitness center, ask about a personal Fitness Trainer program. For those of you who want to work out on your own or who don have a gym in your area, you will have to search a little bit harder for a Fitness Trainer. Ask your doctor, friends, and family members if they can recommend anyone to you. The internet is a great place to locate any in your area as well as give you some basic information on what a Fitness Trainer can do for you.
Fitness trainers are going to vary in their methods. You will want to talk openly with a Fitness Trainer regarding their philosophy, training, and consulting methods. You will also want to discuss their educational background and certification as a Fitness Trainer. Of course, the cost of their service is going to be an important factor to discuss as well.
Ask them why they became a Fitness Trainer. Ask for references who you can contact regarding their experiences with the Fitness Trainer. Since you are going to be exercising in your free time, you are going to have to discuss a schedule that works well for both of you. Make sure you share your fitness fears with the personal trainer and see how they react. They should also be made aware of your fitness level and any health concerns that are going to need to be considered while getting fit.
After talking, you should feel comfortable with the Fitness Trainer. If you don feel like you are compatible then keep looking. You need the time and money you spend with a Fitness Trainer to be well spent, not stressful. Trust your instincts when it comes to being around this particular individual. It is a good idea to talk with at least three potential Fitness Trainers before you make a final decision based on what each has to offer you.
Getting fit is easier when you have the expertise of a Fitness Trainer behind you. They are great for motivating you as well as giving you personal attention to meet your fitness goals. Make sure the Fitness Trainer you choose to work with has your best interests in mind as you work together to devise a challenging yet rewarding fitness program that are going to give you the results you having been hoping for.
Finding the right Fitness Trainer for you is easier than you think. If you belong to a gym or fitness center, ask about a personal Fitness Trainer program. For those of you who want to work out on your own or who don have a gym in your area, you will have to search a little bit harder for a Fitness Trainer. Ask your doctor, friends, and family members if they can recommend anyone to you. The internet is a great place to locate any in your area as well as give you some basic information on what a Fitness Trainer can do for you.
Fitness trainers are going to vary in their methods. You will want to talk openly with a Fitness Trainer regarding their philosophy, training, and consulting methods. You will also want to discuss their educational background and certification as a Fitness Trainer. Of course, the cost of their service is going to be an important factor to discuss as well.
Ask them why they became a Fitness Trainer. Ask for references who you can contact regarding their experiences with the Fitness Trainer. Since you are going to be exercising in your free time, you are going to have to discuss a schedule that works well for both of you. Make sure you share your fitness fears with the personal trainer and see how they react. They should also be made aware of your fitness level and any health concerns that are going to need to be considered while getting fit.
After talking, you should feel comfortable with the Fitness Trainer. If you don feel like you are compatible then keep looking. You need the time and money you spend with a Fitness Trainer to be well spent, not stressful. Trust your instincts when it comes to being around this particular individual. It is a good idea to talk with at least three potential Fitness Trainers before you make a final decision based on what each has to offer you.
Getting fit is easier when you have the expertise of a Fitness Trainer behind you. They are great for motivating you as well as giving you personal attention to meet your fitness goals. Make sure the Fitness Trainer you choose to work with has your best interests in mind as you work together to devise a challenging yet rewarding fitness program that are going to give you the results you having been hoping for.
2012年5月22日星期二
Brazil Butt Lift - Sculpt Review
Today is a strength day on the workout calendar. To change it up a bit I decided to throw Brazil Butt Lift's Sculpt into the dvd player instead of P90X's Legs & Back. You see it's snowing... AGAIN...and where I do my workouts, there are two rather large windows. And some days I just don't want to be reminded that it is still winter. So Brazil Butt Lift here I come.
For those of you who haven't done Brazil Butt Lift I'll explain something about it that I really like and really appreciate in the dead of winter. The beach workout scenes. YES! Brilliant idea! Thank you for being so thoughtful. In the middle of winter it's so easy to get caught up in coziness and get a bit lazy and put a few pounds on. Brazil Butt Lift knocks me right out of my complacency and smack back to reality. Reality is Summer is coming...quickly!
Now, don't go and get the idea that with the name Brazil Butt Lift that one, it's going to be easy...HA! And two, why would you do in place of P90X Leg & Back? Well, first off, BBL Sculpt is NOT easy...it will make everyone from beginner to advanced get a good full body workout. And secondly...see the first reason. It's not easy!
Don't let the light weight concept fool ya. You will get a good workout. The first time did the workout I remember thinking...on this is easy! The next day...OUCH! How did that happen?? It happened because BBL Sculpt is different....it's unique...it's like no other strength workout. You start with a quick warm up that gets your heart rate going using a nice combination of familiar moves. Then it's weight time.
He starts your off with two weights in one hand for some back work. He starts off simple then adds an element of a lunge...then another element of the arm out for balance. The next thing you know you're doing a compound move involving the back, legs, glutes, and core. Nice! And he doesn't stop there. On to squats, which turn into squats with a two arm scoop, ok now adding...squat, scoop, and knee up. You see his progression? He not only moves you nicely in and out of compound moves, he also throws in core and balance work. There are some six segments that by the time you are done you have workout every muscle group with the weights while doing compound move.
Now it's time to drop to the floor for some floor work. You thought the weight work was unique wait to hear about the floor work. He has taken the basic same old 'we've been doing this since the 80's with legwarmers on' and added his own special moves into the mix.
As a girlie girl I do get a kick out of the names he has given his special moves. The Little Mermaid Imagine the little mermaid sitting her rock, now while keeping your lower body in place turn your upper body to face away. Place both hands on the floor and do a push up, when you come out from the push up twist your lower body to face the other way. I've never seen this move any where before.
While on the floor you will also be using the weights for chestflys and such. Here again he throws in compound move. You from chestfly to chestfly with tabletop legs up, then chestfly with one are remaining up while the other moves slowly down to the floor and back up.....all while having your legs in tabletop position. So you don't only are working your chest muscles but core and legs as well. And you know...compound movements give you a better burn.
No body part goes unworked in this uniquely fun sculpt workout.
For those of you who haven't done Brazil Butt Lift I'll explain something about it that I really like and really appreciate in the dead of winter. The beach workout scenes. YES! Brilliant idea! Thank you for being so thoughtful. In the middle of winter it's so easy to get caught up in coziness and get a bit lazy and put a few pounds on. Brazil Butt Lift knocks me right out of my complacency and smack back to reality. Reality is Summer is coming...quickly!
Now, don't go and get the idea that with the name Brazil Butt Lift that one, it's going to be easy...HA! And two, why would you do in place of P90X Leg & Back? Well, first off, BBL Sculpt is NOT easy...it will make everyone from beginner to advanced get a good full body workout. And secondly...see the first reason. It's not easy!
Don't let the light weight concept fool ya. You will get a good workout. The first time did the workout I remember thinking...on this is easy! The next day...OUCH! How did that happen?? It happened because BBL Sculpt is different....it's unique...it's like no other strength workout. You start with a quick warm up that gets your heart rate going using a nice combination of familiar moves. Then it's weight time.
He starts your off with two weights in one hand for some back work. He starts off simple then adds an element of a lunge...then another element of the arm out for balance. The next thing you know you're doing a compound move involving the back, legs, glutes, and core. Nice! And he doesn't stop there. On to squats, which turn into squats with a two arm scoop, ok now adding...squat, scoop, and knee up. You see his progression? He not only moves you nicely in and out of compound moves, he also throws in core and balance work. There are some six segments that by the time you are done you have workout every muscle group with the weights while doing compound move.
Now it's time to drop to the floor for some floor work. You thought the weight work was unique wait to hear about the floor work. He has taken the basic same old 'we've been doing this since the 80's with legwarmers on' and added his own special moves into the mix.
As a girlie girl I do get a kick out of the names he has given his special moves. The Little Mermaid Imagine the little mermaid sitting her rock, now while keeping your lower body in place turn your upper body to face away. Place both hands on the floor and do a push up, when you come out from the push up twist your lower body to face the other way. I've never seen this move any where before.
While on the floor you will also be using the weights for chestflys and such. Here again he throws in compound move. You from chestfly to chestfly with tabletop legs up, then chestfly with one are remaining up while the other moves slowly down to the floor and back up.....all while having your legs in tabletop position. So you don't only are working your chest muscles but core and legs as well. And you know...compound movements give you a better burn.
No body part goes unworked in this uniquely fun sculpt workout.
2012年5月21日星期一
Property Exercise For Males Burn Excess fat and Construct Muscle
Will not let the price of a gym membership or absence of home exercise gear hinder your strategies for an successful work out. Never believe the buzz that triggers men and women to imagine that it is needed to operate out hrs a day to construct muscle mass and burn body fat.
It just isn't accurate.
A fantastic home exercise routine for men can be easily developed by mastering a handful of concepts and operating "smart" instead of wasting time and funds at the fitness center or making use of your difficult attained revenue for pricey tools.
The listing of workouts is not intended as a "how to". The following list offers examples of the greatest workouts from which to select to style a great at home exercise. If puzzled by an unfamiliar exercising, a speedy "Google" research will supply you with directions.
Grasp THESE 3 Simple Concepts:
o Always decide on the greatest work outs. The work outs incorporated in the following record were pickeddue to the fact they work the most significant amount of muscles in the least sum of time.
o Use your time properly and grow to be a grasp at "working sensible" by incorporating only workouts that maximize your efforts. By utilizing the very best work outs, you will be ready to get much more outcomes in time - burning off body fat, building muscle, and rising your power.
o To increase extra fat burning, create endurance, and have much more efficient workouts, rest only briefly between sets and/or work outs.
o Often integrate adequate intensity into each physical exercise to maximize outcomes. This can be completed by executing far more repetitions for every exercise, using far more tough workout routines, doing much more sets, and reducing the rest intervals.
o Alternate in between performing the repetitions gradual and managed, and also executing them as quickly as doable. Utilizing equally strategies will create range and present a various training effect.
THE Very best Muscle Building, Extra fat BURNING Workouts:
It is by no means tough to increase the challenge of your exercise routine by adding far more workout routines or incorporating any of the several variations available for every single of the specific work outs.
Upper Body Workouts (select a push and a pull instance: dips and pull-ups)
o Inverted Rows (palms down, palms up, and so forth)
o Push Ups (explosive, balance ball, spiderman, and so forth)
o Handstand Push-ups
o Dips
o Pull-ups (chin-ups, neutral grip, with towels, and so forth)
Reduced Physique Exercises
o Jumps (broad, box jumps, vertical, and many others)
o Hindu Squats
o Phase Ups
o Lunges
o Jump Lunges
o Solitary Leg squats
o Leap Squats
o Squats
o Bulgarian Split Squats
Core Workout routines:
o Planks
o Aspect Planks
o Hanging Leg Raises
o Russian Twists
o Inch Worms
o Reverse Crunches
Total Human body Workout routines:
o Burpees
o Jumping Jacks
o Mixtures
o Handstand Strolling
o Wheelbarrow Walks
o Squat Thrusts
o Bear Crawls
TO Build Muscle mass AND Burn off Excess fat IN Significantly less TIME:
o Make sure you use best type for every exercising: high quality is significantly far more essential than quantity.
o Do not take recurrent breaks. Maintain shifting as significantly as possible - this is far more effective for constructing muscle mass and growing your fat burning metabolic process.
o To proceed to challenge yourself use various workouts from each group on diverse days.
o Make confident you increase your overall performance by both: growing the amount of repetitions, executing far more sets, employing more demanding exercises, and lowering rest intervals.
o Get innovative! There are no principles - just make certain you comply with the suggestions and framework your exercises any way you want. Have enjoyable with it.
Exercise Illustration:
o Pull-ups x as a lot of as possible (if you do not have a pull-up bar you can use a sturdy door - open the door and place a towel over the leading.)
o Handstand Push-up Variation x 10-fifteen (place your feet on a stable bench or chair, preserve your legs straight and have your butt in the air. At this position your arms should be straight and the prime of your head ought to deal with the ground your torso ought to be perpendicular with the ground. Slowly and gradually decrease your entire body until the top of your head gently touches the ground and press again up)
o Alternating Jump Lunges x 10-twelve every leg
o Side Plank x thirty second every single aspect
o Advanced Burpees x 10 (these are burpees with a push-up incorporated in the movement)
Go through all of individuals exercises using only relaxation as needed. You can carry out anyplace from 3 to 6 complete circuits.
Another extremely efficient choice is to perform that circuit as several moments as feasible in 10 to 30 minutes.
It just isn't accurate.
A fantastic home exercise routine for men can be easily developed by mastering a handful of concepts and operating "smart" instead of wasting time and funds at the fitness center or making use of your difficult attained revenue for pricey tools.
The listing of workouts is not intended as a "how to". The following list offers examples of the greatest workouts from which to select to style a great at home exercise. If puzzled by an unfamiliar exercising, a speedy "Google" research will supply you with directions.
Grasp THESE 3 Simple Concepts:
o Always decide on the greatest work outs. The work outs incorporated in the following record were pickeddue to the fact they work the most significant amount of muscles in the least sum of time.
o Use your time properly and grow to be a grasp at "working sensible" by incorporating only workouts that maximize your efforts. By utilizing the very best work outs, you will be ready to get much more outcomes in time - burning off body fat, building muscle, and rising your power.
o To increase extra fat burning, create endurance, and have much more efficient workouts, rest only briefly between sets and/or work outs.
o Often integrate adequate intensity into each physical exercise to maximize outcomes. This can be completed by executing far more repetitions for every exercise, using far more tough workout routines, doing much more sets, and reducing the rest intervals.
o Alternate in between performing the repetitions gradual and managed, and also executing them as quickly as doable. Utilizing equally strategies will create range and present a various training effect.
THE Very best Muscle Building, Extra fat BURNING Workouts:
It is by no means tough to increase the challenge of your exercise routine by adding far more workout routines or incorporating any of the several variations available for every single of the specific work outs.
Upper Body Workouts (select a push and a pull instance: dips and pull-ups)
o Inverted Rows (palms down, palms up, and so forth)
o Push Ups (explosive, balance ball, spiderman, and so forth)
o Handstand Push-ups
o Dips
o Pull-ups (chin-ups, neutral grip, with towels, and so forth)
Reduced Physique Exercises
o Jumps (broad, box jumps, vertical, and many others)
o Hindu Squats
o Phase Ups
o Lunges
o Jump Lunges
o Solitary Leg squats
o Leap Squats
o Squats
o Bulgarian Split Squats
Core Workout routines:
o Planks
o Aspect Planks
o Hanging Leg Raises
o Russian Twists
o Inch Worms
o Reverse Crunches
Total Human body Workout routines:
o Burpees
o Jumping Jacks
o Mixtures
o Handstand Strolling
o Wheelbarrow Walks
o Squat Thrusts
o Bear Crawls
TO Build Muscle mass AND Burn off Excess fat IN Significantly less TIME:
o Make sure you use best type for every exercising: high quality is significantly far more essential than quantity.
o Do not take recurrent breaks. Maintain shifting as significantly as possible - this is far more effective for constructing muscle mass and growing your fat burning metabolic process.
o To proceed to challenge yourself use various workouts from each group on diverse days.
o Make confident you increase your overall performance by both: growing the amount of repetitions, executing far more sets, employing more demanding exercises, and lowering rest intervals.
o Get innovative! There are no principles - just make certain you comply with the suggestions and framework your exercises any way you want. Have enjoyable with it.
Exercise Illustration:
o Pull-ups x as a lot of as possible (if you do not have a pull-up bar you can use a sturdy door - open the door and place a towel over the leading.)
o Handstand Push-up Variation x 10-fifteen (place your feet on a stable bench or chair, preserve your legs straight and have your butt in the air. At this position your arms should be straight and the prime of your head ought to deal with the ground your torso ought to be perpendicular with the ground. Slowly and gradually decrease your entire body until the top of your head gently touches the ground and press again up)
o Alternating Jump Lunges x 10-twelve every leg
o Side Plank x thirty second every single aspect
o Advanced Burpees x 10 (these are burpees with a push-up incorporated in the movement)
Go through all of individuals exercises using only relaxation as needed. You can carry out anyplace from 3 to 6 complete circuits.
Another extremely efficient choice is to perform that circuit as several moments as feasible in 10 to 30 minutes.
2012年5月18日星期五
Grounding - The Simplest And Most Powerful Grounding Exercise
In this article I will reveal a simple yet powerful grounding exercise. But why would you need a grounding exercise? Because it will help you get connected with your center. Your center is that thing you need in difficult times. Your center will be there to help you overcome any problem that arises. You must not lose your center. Instead, you must stay connected with it at all times. The grounding exercise I am revealing here will create a deep connection with your inner self and your center. Let's begin..
If you don't succeed in performing the exercise well then don't be disappointed. These things take time. Keep trying and give time to yourself.
You will also need a notebook to take notes. This will help you perform the grounding exercise better and clearly understand the process.
Finally, you will need consistency. You must repeat the exercise for at least 10 minutes a day. If you meet these simple yet important requirements then you are ready to perform the exercise. Here it is..
Go to your private space and sit in a comfortable position (you can try the common cross-legged posture) and put some soft music on.
Now you will need all your visualization skills. First you must see yourself in the center of a flower. The flower is colorful, lovely and open. It's petals lay around you. Now see the petals rise one by one. Imagine pure light coming from an outside source and filling the space, you, the petals, the whole flower. Now see yourself being one with the flower (you are the bud) and sinking into the blossom. The flower is now closed. Feel the peace around you. Think what you have just created and feel happy and one with your center. Try to feel your heart beating. Determine the beating pace. Stay there for a while, these moments are precious. This is the first and most important part of the exercise! Very simple but powerful..
One issue that will likely arise is the presence of random thoughts that will try to distract you. Don't get discouraged and keep clearing your mind until you think nothing but your center or the images of the flower and you becoming one with it.
When you are ready see the blossom unfold slowly. All its petals are opening one by one until you find yourself in the center of the blossom again..
Before you finish, remember to take some notes of your thoughts and feelings that you believe are worth mentioning. At times it would be useful to look at your notebook to recall the feelings of the past and observe your progress.
The exercise presented will work even for amateurs but the more you perform it, the better the results and the level of understanding of what is going on around you.
If you don't succeed in performing the exercise well then don't be disappointed. These things take time. Keep trying and give time to yourself.
You will also need a notebook to take notes. This will help you perform the grounding exercise better and clearly understand the process.
Finally, you will need consistency. You must repeat the exercise for at least 10 minutes a day. If you meet these simple yet important requirements then you are ready to perform the exercise. Here it is..
Go to your private space and sit in a comfortable position (you can try the common cross-legged posture) and put some soft music on.
Now you will need all your visualization skills. First you must see yourself in the center of a flower. The flower is colorful, lovely and open. It's petals lay around you. Now see the petals rise one by one. Imagine pure light coming from an outside source and filling the space, you, the petals, the whole flower. Now see yourself being one with the flower (you are the bud) and sinking into the blossom. The flower is now closed. Feel the peace around you. Think what you have just created and feel happy and one with your center. Try to feel your heart beating. Determine the beating pace. Stay there for a while, these moments are precious. This is the first and most important part of the exercise! Very simple but powerful..
One issue that will likely arise is the presence of random thoughts that will try to distract you. Don't get discouraged and keep clearing your mind until you think nothing but your center or the images of the flower and you becoming one with it.
When you are ready see the blossom unfold slowly. All its petals are opening one by one until you find yourself in the center of the blossom again..
Before you finish, remember to take some notes of your thoughts and feelings that you believe are worth mentioning. At times it would be useful to look at your notebook to recall the feelings of the past and observe your progress.
The exercise presented will work even for amateurs but the more you perform it, the better the results and the level of understanding of what is going on around you.
2012年5月17日星期四
Exercise Rowers
This has shown me that buying used and used exercise machines is the way to go.
There are very few fecal material exercise equipment that provide an overall body workout that provides improvement over an indoor rowing exercise machine. This machine can provide a fitness activity that can be enjoyed all year-long, by almost all ages and has health improvements for everyone. There is such a wide selection of indoor rowing machines, from the fold-up portable to the larger floor models, that one has the capacity to purchase a rowing product for significantly less than the cost of a gym membership.
Using an indoor rowing exercise machine will allow you to select the surroundings and atmosphere for your exercise routine. You can row in the quiet of your property with only the sound of the machine and your breathing present. You can put on a few headphones with music or maybe a recorded book and row before recording is done. You can select to watch your TV show or a movie to watch while you row. The selection is yours.
Rowing is a low impact exercise that can provide, not only a very good cardiovascular workout, but it is also great for losing weight and improving stamina. Calories burned by rowing will vary from one individual to another and will be directly related to the quality of resistance and effort included. An average 20 minute workout to get a 130 pound individual can burn approximately 125 calories from fat. The longer the workout along with the higher the resistance level, the more calories used up.
Additional benefits of fitness rowing include over-all body toning; it is great for every muscle group, significant and small, from the abdominals on the arms. Muscle, ligament and joint rehabilitation are additional benefits that indoor rowing boasts. Your ability to slowly increase tension on the machine over time gives the muscle, joint or ligament a gentle workout that can help the injured area restore mobility and strength for a steady pace. For arthritis suffers rowing is a gentle and stress-free exercise for your joints. It is a simple way to keep exercise inside your routine and enjoy less pain consequently.
Another benefit of an indoor rowing fitness machine is stress reduction or even relief. If you possess a busy day, where you run from one thing to the next, being able to grab several minutes a day of this soothing, relaxing, repetitive motion exercise can help calm your mind and relax your system. Adding a little tranquil music and just feeling the gentle rush with the wind on your body can certainly make it easier to defend myself against what is next. Since you can do it in the comfort of your family home, and as ones schedule permits, a short while of daily rowing for any highly stress lifestyle can be a must.
The key to maximizing the benefits of using an indoor rowing fitness machine for daily fitness and health is to learn proper rowing technique. Starting out with the proper rowing technique, and a reasonable level of level of resistance, will help make physical exercise enjoyable, help keep you injury free and make it pleasurable to adopt indoor rowing as a lifelong exercise habit.
Rowers or rowing machines are among the newer generation of home gym equipment.
There are very few fecal material exercise equipment that provide an overall body workout that provides improvement over an indoor rowing exercise machine. This machine can provide a fitness activity that can be enjoyed all year-long, by almost all ages and has health improvements for everyone. There is such a wide selection of indoor rowing machines, from the fold-up portable to the larger floor models, that one has the capacity to purchase a rowing product for significantly less than the cost of a gym membership.
Using an indoor rowing exercise machine will allow you to select the surroundings and atmosphere for your exercise routine. You can row in the quiet of your property with only the sound of the machine and your breathing present. You can put on a few headphones with music or maybe a recorded book and row before recording is done. You can select to watch your TV show or a movie to watch while you row. The selection is yours.
Rowing is a low impact exercise that can provide, not only a very good cardiovascular workout, but it is also great for losing weight and improving stamina. Calories burned by rowing will vary from one individual to another and will be directly related to the quality of resistance and effort included. An average 20 minute workout to get a 130 pound individual can burn approximately 125 calories from fat. The longer the workout along with the higher the resistance level, the more calories used up.
Additional benefits of fitness rowing include over-all body toning; it is great for every muscle group, significant and small, from the abdominals on the arms. Muscle, ligament and joint rehabilitation are additional benefits that indoor rowing boasts. Your ability to slowly increase tension on the machine over time gives the muscle, joint or ligament a gentle workout that can help the injured area restore mobility and strength for a steady pace. For arthritis suffers rowing is a gentle and stress-free exercise for your joints. It is a simple way to keep exercise inside your routine and enjoy less pain consequently.
Another benefit of an indoor rowing fitness machine is stress reduction or even relief. If you possess a busy day, where you run from one thing to the next, being able to grab several minutes a day of this soothing, relaxing, repetitive motion exercise can help calm your mind and relax your system. Adding a little tranquil music and just feeling the gentle rush with the wind on your body can certainly make it easier to defend myself against what is next. Since you can do it in the comfort of your family home, and as ones schedule permits, a short while of daily rowing for any highly stress lifestyle can be a must.
The key to maximizing the benefits of using an indoor rowing fitness machine for daily fitness and health is to learn proper rowing technique. Starting out with the proper rowing technique, and a reasonable level of level of resistance, will help make physical exercise enjoyable, help keep you injury free and make it pleasurable to adopt indoor rowing as a lifelong exercise habit.
Rowers or rowing machines are among the newer generation of home gym equipment.
2012年5月16日星期三
Exercise Bikes - A Wheel Workout
The need to get fit, lose weight and stay healthy is emphasized in the scientific and popular media alike. In all developed countries, the incidence of overweight and obesity is dramatically increasing, along with lifestyle diseases such as cardiovascular disease and diabetes mellitus. Beginning and maintaining an exercise program is an important part of staying healthy - and riding an exercise bike can help you achieve all these things.
Unlike traditional bicycles, stationary bikes are designed for exercise and not transport. Recently, many new types of exercise bike have emerged onto the market, including recumbent bikes (where you sit as if in an armchair), "spinning machines" designed for use at the gym in spin classes and dual action bikes, which offer lateral resistance in the handlebars. It is possible to adapt a traditional road cycle for use indoors, by placing the bike on rollers or on a wind trainer. This kind of adaptation is mainly used by road racing cyclists when the weather is inclement, or as a warm up prior to competition.
Cycling offers a great aerobic workout and can help to build your endurance if you do it for long enough and at an appropriate intensity and frequency. The pedaling action you use on an exercise bike is sustained by the muscles of your legs. The powerful muscles of your thighs, the quadriceps and hamstrings, are supported by the smaller muscles of your calves, included the gastrocnemius and soleus. Your buttocks also provide additional power during cycling, as do the supporting muscles of your lower back. As a result, using an exercise bike is a great way to achieve definition of your legs and bottom.
Using an exercise bike can be helpful if you are just getting started on your exercise routine and are too overweight or out of condition to run, or if you have pre-existing joint or muscle problems that will be aggravated by weight-bearing exercise. Another advantage of using an exercise bike is that you can make the workout as easy or difficult as you want, simply by varying the resistance of the bike.
So if you think cycling your way to fitness sounds like your best bet, what kind of exercise bike should you look for? Upright bikes are the traditional style of exercise bike and provide a solid aerobic workout. Dual action bikes do not use a traditional pedaling motion - your arms get a workout too. These exercise bikes have been shown to provide more effective cardio workouts and burn more calories than traditional bikes. Dual action bikes also improve your overall body tone because you are working more muscle groups. If you suffer from muscle or joint complaints, try a recumbent exercise bicycle instead of an upright bike. The slightly-reclining position you adopt when using these exercise bikes reduces the pressure on your joints, especially your knees. The recumbent position means a better abdominal workout and keeps your center of gravity low. Since your feet are more closely in line with your heart on a recumbent bike, your blood pressure stays lower and your exercise routine is therefore safer.
As with all exercise equipment, the money you pay for an exercise bike is linked to the features it will have and the build quality. Almost all indoor cycling bikes have some way of measuring speed, distance traveled and cadence (pedal rotations per minute). You can pick up an entry-level bike for about $200. Bear in mind that these bike models use a flywheel for resistance and do not have programmable exercise options - however they will give you a good workout on a budget.
Middle-of-the-range stationary bikes typically have more features, including programmable exercise modes and heart rate monitory capacity. The bikes in this price range are magnetic resistance bikes, which means resistance is achieved using a magnet. Unlike flywheel resistance models, magnetic resistance is quiet ... you can exercise without waking the entire street! Magnetic resistance bikes typically retail for between $200 and $1500. If money is no object, you can lash out on a model that has everything that opens and shuts, including additional workout programming. You can easily spend more than $1500 on a deluxe exercise bike.
By regularly using your exercise bike, you will notice your cardiovascular fitness improve and your legs and gluteal muscles begin to firm up. Exercising reduces your risk of chronic diseases, helping you to live longer and in better health. Jump onto an exercise bike today!
Unlike traditional bicycles, stationary bikes are designed for exercise and not transport. Recently, many new types of exercise bike have emerged onto the market, including recumbent bikes (where you sit as if in an armchair), "spinning machines" designed for use at the gym in spin classes and dual action bikes, which offer lateral resistance in the handlebars. It is possible to adapt a traditional road cycle for use indoors, by placing the bike on rollers or on a wind trainer. This kind of adaptation is mainly used by road racing cyclists when the weather is inclement, or as a warm up prior to competition.
Cycling offers a great aerobic workout and can help to build your endurance if you do it for long enough and at an appropriate intensity and frequency. The pedaling action you use on an exercise bike is sustained by the muscles of your legs. The powerful muscles of your thighs, the quadriceps and hamstrings, are supported by the smaller muscles of your calves, included the gastrocnemius and soleus. Your buttocks also provide additional power during cycling, as do the supporting muscles of your lower back. As a result, using an exercise bike is a great way to achieve definition of your legs and bottom.
Using an exercise bike can be helpful if you are just getting started on your exercise routine and are too overweight or out of condition to run, or if you have pre-existing joint or muscle problems that will be aggravated by weight-bearing exercise. Another advantage of using an exercise bike is that you can make the workout as easy or difficult as you want, simply by varying the resistance of the bike.
So if you think cycling your way to fitness sounds like your best bet, what kind of exercise bike should you look for? Upright bikes are the traditional style of exercise bike and provide a solid aerobic workout. Dual action bikes do not use a traditional pedaling motion - your arms get a workout too. These exercise bikes have been shown to provide more effective cardio workouts and burn more calories than traditional bikes. Dual action bikes also improve your overall body tone because you are working more muscle groups. If you suffer from muscle or joint complaints, try a recumbent exercise bicycle instead of an upright bike. The slightly-reclining position you adopt when using these exercise bikes reduces the pressure on your joints, especially your knees. The recumbent position means a better abdominal workout and keeps your center of gravity low. Since your feet are more closely in line with your heart on a recumbent bike, your blood pressure stays lower and your exercise routine is therefore safer.
As with all exercise equipment, the money you pay for an exercise bike is linked to the features it will have and the build quality. Almost all indoor cycling bikes have some way of measuring speed, distance traveled and cadence (pedal rotations per minute). You can pick up an entry-level bike for about $200. Bear in mind that these bike models use a flywheel for resistance and do not have programmable exercise options - however they will give you a good workout on a budget.
Middle-of-the-range stationary bikes typically have more features, including programmable exercise modes and heart rate monitory capacity. The bikes in this price range are magnetic resistance bikes, which means resistance is achieved using a magnet. Unlike flywheel resistance models, magnetic resistance is quiet ... you can exercise without waking the entire street! Magnetic resistance bikes typically retail for between $200 and $1500. If money is no object, you can lash out on a model that has everything that opens and shuts, including additional workout programming. You can easily spend more than $1500 on a deluxe exercise bike.
By regularly using your exercise bike, you will notice your cardiovascular fitness improve and your legs and gluteal muscles begin to firm up. Exercising reduces your risk of chronic diseases, helping you to live longer and in better health. Jump onto an exercise bike today!
2012年5月13日星期日
Choosing Quality Exercise Equipment
It seems like every time you turn on the TV these days, there is another commercial for exercise equipment. The latest and greatest treadmill or the second to none all in one machine are advertised on a daily basis. And why not? Consumers love them. Wee always looking for ways to shape up faster and without as much work. And, that just what this equipment claims to do. Work out for just 20 minutes a day, three days a week and youl have the body of a supermodel in just one month. If only that were true. We wouldn have to put ourselves through the pain of the gym everyday.
If you are looking for some quality exercise equipment though, it is available. You just need to do some research and talk to enough qualified people to learn what equipment will be best for your work out routine. A treadmill works for a lot of people who like to work out in the privacy of their own home. And there are a lot of benefits that can be gleaned from running on a treadmill everyday. This type of aerobic exercise is good for your heart and your lungs. Just be sure to keep tabs on your heart rate so you don over do it and put your heart in danger. A general rule of thumb for running is that you should be able to talk semi-comfortably while youe running. If you can talk without any trouble at all, youe probably not running hard enough or fast enough. If you can talk because youe busy huffing and puffing, youe probably pushing yourself too hard. Slow down a bit and take it one step at a time.
There are several other types of exercise equipment available that can prove beneficial to our health as well. A popular piece of equipment these days is the exercise ball. They come in different sizes, so it important to determine which one will work for the goals you have in mind. There are many muscles that you can work using the ball. And the balls usually come with a set of instructions that tell you how to use it for different muscle groups. It also a great way to stretch your muscles, which is an important factor in every work out.
Some people prefer yoga or Pilates as their main workout. Each of these activities has their own set of exercise equipment as well. Along with the exercise ball, it important to invest in a mat. Not only will it give you the comfort youe seeking when lying on the floor, but itl help keep you from getting dirty as well.
If you are looking for some quality exercise equipment though, it is available. You just need to do some research and talk to enough qualified people to learn what equipment will be best for your work out routine. A treadmill works for a lot of people who like to work out in the privacy of their own home. And there are a lot of benefits that can be gleaned from running on a treadmill everyday. This type of aerobic exercise is good for your heart and your lungs. Just be sure to keep tabs on your heart rate so you don over do it and put your heart in danger. A general rule of thumb for running is that you should be able to talk semi-comfortably while youe running. If you can talk without any trouble at all, youe probably not running hard enough or fast enough. If you can talk because youe busy huffing and puffing, youe probably pushing yourself too hard. Slow down a bit and take it one step at a time.
There are several other types of exercise equipment available that can prove beneficial to our health as well. A popular piece of equipment these days is the exercise ball. They come in different sizes, so it important to determine which one will work for the goals you have in mind. There are many muscles that you can work using the ball. And the balls usually come with a set of instructions that tell you how to use it for different muscle groups. It also a great way to stretch your muscles, which is an important factor in every work out.
Some people prefer yoga or Pilates as their main workout. Each of these activities has their own set of exercise equipment as well. Along with the exercise ball, it important to invest in a mat. Not only will it give you the comfort youe seeking when lying on the floor, but itl help keep you from getting dirty as well.
2012年5月11日星期五
Aging Gracefully with Aerobic Exercise
Physical activity is very important for everybody, especially aging men and women. There so many forms of aerobic exercises that can prolong your life and add much vitality to it. They include: cycling, dancing, mini-trampolining, skiing, swimming, running, jogging, walking and many others.
You will need just half an hour a day to start the anti ageing process. Physical activity of this type prevents rapid aging by maintaining lean muscle mass, reducing blood pressure, improving insulin sensitivity, reducing blood glucose and increasing 'good' cholesterol levels.
Walking is one of the most suitable aerobic exercises for the majority of aging people. It's so simple and at the same time pleasant. Anyone can walk anywhere withiout taking much effort. Of course, everyone has his own preference, so you can walk at whatever speed you like - from a slow stroll to a moderate pace or the so called power walk. Anyways there's minimal chance of injuries and that is a great advantage of this form of activity. Moreover, you will soon note that you feel much better and that's what aging gracefully is about.
Even if you have been far from sports or healthy living, it's so easy to start reversing the aging process. Just begin with 10 minutes of strolling in the nearby park. There are all kinds of ways of getting in a walk without even noticing that you are doing it. Try to use your legs instead of your car or public transport as mucg as it feels good to you. Climb stairs instead of taking a lift. A walk is a great way to spend some time with your friends in a comfortable and easy atmosphere. If you have a dog, consider yourself very lucky, as your pet literally adds more years to your life you you spend much time walking together.
And one important thing to remember. No matter what form of aerobic exercising you choose to do, you must really enjoy the activity, or it will be batter to say, enjoy yourself. Therefore, don't push it too hard from the very beginning. According to recent studies in exercise physiology just half an hour three times a week is enough to keep anti ageing going in the proper way.
You will need just half an hour a day to start the anti ageing process. Physical activity of this type prevents rapid aging by maintaining lean muscle mass, reducing blood pressure, improving insulin sensitivity, reducing blood glucose and increasing 'good' cholesterol levels.
Walking is one of the most suitable aerobic exercises for the majority of aging people. It's so simple and at the same time pleasant. Anyone can walk anywhere withiout taking much effort. Of course, everyone has his own preference, so you can walk at whatever speed you like - from a slow stroll to a moderate pace or the so called power walk. Anyways there's minimal chance of injuries and that is a great advantage of this form of activity. Moreover, you will soon note that you feel much better and that's what aging gracefully is about.
Even if you have been far from sports or healthy living, it's so easy to start reversing the aging process. Just begin with 10 minutes of strolling in the nearby park. There are all kinds of ways of getting in a walk without even noticing that you are doing it. Try to use your legs instead of your car or public transport as mucg as it feels good to you. Climb stairs instead of taking a lift. A walk is a great way to spend some time with your friends in a comfortable and easy atmosphere. If you have a dog, consider yourself very lucky, as your pet literally adds more years to your life you you spend much time walking together.
And one important thing to remember. No matter what form of aerobic exercising you choose to do, you must really enjoy the activity, or it will be batter to say, enjoy yourself. Therefore, don't push it too hard from the very beginning. According to recent studies in exercise physiology just half an hour three times a week is enough to keep anti ageing going in the proper way.
2012年5月10日星期四
Plan To Gain Muscle Mass-10 Minute Trainer
Nowadays, increasingly more people, women and men looking to
increase muscle mass, for looks, to improve strength levels, and for
reasons of health and well-being. Strength training is the type of
exercise most appropriate and customary for this purpose. However, not
only requires a specific training, and in particular of hypertrophy and a
feeding / supplementation appropriate to the objectives.
Food to gain weight
First it must be borne in mind the need to achieve a positive balance between the calories burned in exercise and day-to-day, and our caloric intake through the diet. This is done by adjusting the intake of carbohydrates and protein needs of each organism. For there to be gains in muscle mass, an athlete must consume, on average, about 1.5 g to 2 g of protein per kg of weight, which could reach 3g/kg in certain cases and 7 to 10 grams of carbohydrates / kg body weight.
In practical terms, the protein intake should be through, preferably of white meat and fish such as tuna or salmon, mackerel, etc.. And hydrates, which should be slow assimilation and low glycemic index, may be found in pasta, whole grains, fruits and vegetables.10 Minute Trainer There should be a balanced intake of foods in moderate amounts, from 2:30 a.m. to 2:30 a.m. In terms of energy value, of total calories, 40 to 45% should come from carbohydrates, 30-35% protein and 20% of the lipids of plant origin, preferably.
Selected supplements
Resorting to supplements is a safe, convenient and effective way to get such positive balance. Thus, we recommend the intake of Supreme Gainers GOLDNUTRITION PureMass GOLDNUTRITION or, depending on the weight you want to win. For further increases in weight and / or muscle volume gainers GOLDNUTRITION Supreme recommend twice a day, one dose before and one after training. These supplements provide energy for training and effectively help muscle recovery, in all its anabolic phase, allowing for gains in lean muscle mass, workout to workout.
Creatine is also one of the most widely used supplements for the development of muscle mass as well as the most effective.10 Minute Trainer The regular intake of five grams of creatine daily GOLDNUTRITION Power Mix, after training, followed by 50g of carbohydrates, increases the strength and the consequent increase in training intensity. Creatine can be done more reps and lift heavier weights.
The increased levels of testosterone achieved through both ingestion of Tribulus Terrestris, ZMA as are essential to create an anabolic environment conducive to greater gains in muscle mass. Both are available in the range GOLDNUTRITION. Sometimes, it may be necessary to combine the two.
Glutamine is considered, according to the latest scientific studies, as well as an excellent physical recovery, a stimulator of growth hormone. So, your intake is extremely important in programs to gain muscle mass. In this case, you can opt for GOLDNUTRITION Glutamine tablets. The ideal is to make at least 2 to 3 g at bedtime.
Finally, one of the latest supplements available in the Portuguese market are the "Pro HGH," this kind of supplement is one of the most advanced of our times, can direct increases in the production of growth hormone, which is beneficial for anyone gain muscle mass and not only! Within this category, the Ultramax is the most advanced products on the market. His take is expected to last at least a period of 12 weeks. The best results are achieved after 6 months of treatment.
In order to facilitate the task of consumers seeking an ideal combination of supplements that help increase muscle mass, the eNetural, Pack suggests increased muscle mass.
Appropriate training
In terms of training, as already mentioned, you should opt for strength training, within this, the hypertrophy training is the best. It consists of training sessions that deal mainly exercises two muscle groups at a time, a large (eg dorsal) and a small (eg tricípete) should opt for 4 exercises per muscle group through three to four sets of 12 to 8 repetitions maximum. It should first be training the largest muscle group, and in three or four training sessions working all the muscles evenly. This workout should last between 10 to 12 weeks. At the end of this cycle, they should change the exercises.10 Minute Trainer
Food to gain weight
First it must be borne in mind the need to achieve a positive balance between the calories burned in exercise and day-to-day, and our caloric intake through the diet. This is done by adjusting the intake of carbohydrates and protein needs of each organism. For there to be gains in muscle mass, an athlete must consume, on average, about 1.5 g to 2 g of protein per kg of weight, which could reach 3g/kg in certain cases and 7 to 10 grams of carbohydrates / kg body weight.
In practical terms, the protein intake should be through, preferably of white meat and fish such as tuna or salmon, mackerel, etc.. And hydrates, which should be slow assimilation and low glycemic index, may be found in pasta, whole grains, fruits and vegetables.10 Minute Trainer There should be a balanced intake of foods in moderate amounts, from 2:30 a.m. to 2:30 a.m. In terms of energy value, of total calories, 40 to 45% should come from carbohydrates, 30-35% protein and 20% of the lipids of plant origin, preferably.
Selected supplements
Resorting to supplements is a safe, convenient and effective way to get such positive balance. Thus, we recommend the intake of Supreme Gainers GOLDNUTRITION PureMass GOLDNUTRITION or, depending on the weight you want to win. For further increases in weight and / or muscle volume gainers GOLDNUTRITION Supreme recommend twice a day, one dose before and one after training. These supplements provide energy for training and effectively help muscle recovery, in all its anabolic phase, allowing for gains in lean muscle mass, workout to workout.
Creatine is also one of the most widely used supplements for the development of muscle mass as well as the most effective.10 Minute Trainer The regular intake of five grams of creatine daily GOLDNUTRITION Power Mix, after training, followed by 50g of carbohydrates, increases the strength and the consequent increase in training intensity. Creatine can be done more reps and lift heavier weights.
The increased levels of testosterone achieved through both ingestion of Tribulus Terrestris, ZMA as are essential to create an anabolic environment conducive to greater gains in muscle mass. Both are available in the range GOLDNUTRITION. Sometimes, it may be necessary to combine the two.
Glutamine is considered, according to the latest scientific studies, as well as an excellent physical recovery, a stimulator of growth hormone. So, your intake is extremely important in programs to gain muscle mass. In this case, you can opt for GOLDNUTRITION Glutamine tablets. The ideal is to make at least 2 to 3 g at bedtime.
Finally, one of the latest supplements available in the Portuguese market are the "Pro HGH," this kind of supplement is one of the most advanced of our times, can direct increases in the production of growth hormone, which is beneficial for anyone gain muscle mass and not only! Within this category, the Ultramax is the most advanced products on the market. His take is expected to last at least a period of 12 weeks. The best results are achieved after 6 months of treatment.
In order to facilitate the task of consumers seeking an ideal combination of supplements that help increase muscle mass, the eNetural, Pack suggests increased muscle mass.
Appropriate training
In terms of training, as already mentioned, you should opt for strength training, within this, the hypertrophy training is the best. It consists of training sessions that deal mainly exercises two muscle groups at a time, a large (eg dorsal) and a small (eg tricípete) should opt for 4 exercises per muscle group through three to four sets of 12 to 8 repetitions maximum. It should first be training the largest muscle group, and in three or four training sessions working all the muscles evenly. This workout should last between 10 to 12 weeks. At the end of this cycle, they should change the exercises.10 Minute Trainer
2012年5月9日星期三
The Overtraining Checklist-10 Minute Trainer
Too much of a good thing is never a good thing. We've all heard that
before.10 Minute Trainer But none of us ever can seem to remember complaining about
problems with phrases such as "where am I going to keep all this extra
money?" or "What am I going to do with all these supermodels in my
living room?" Other things in life can lead to distress and disaster
when they arrive in abundance too great for our bearings, and training
in the gym is one of these things.
The initial enthusiasm that arrives with bodybuilding training is understandable and desired. Our 'beginners gains' are splendid - the muscle arrives faster than we know what to do with it, and we seem to be able to eat anything under the sun and sleep sparingly and still see gains.
Then, we hit the wall!
Suddenly, muscle and strength gains come slower, and body fat just seems to accumulate at a rate that we certainly do not enjoy.10 Minute Trainer What is a lifter to do? You can't dig your way out of a hole, and you can't train your way out of a an overtraining period, but you can make modifications to your situation in order to see better muscle mass gains like you enjoyed in the past. Let's check out an overtraining checklist.
Do you skip meals? This is the number one culprit for lifters who aren't making the gains in the gym that they should be making. You've got to ensure you are getting 2500 to 3500 calories each day, along with at least 300 grams of protein, split into 6 meals of 50 grams apiece.
Do you sleep less than 7 hours? Sleep 8 hours each night. Nothing more to say!
Are you continually stressed? The top bodybuilders in the world all have one thing in common - a laid back, relaxed nature. Stress releases a hormone called cortisol which boosts fat production and eats away at muscle mass. Smile at your problems, deal with them, and focus on building muscle.
Are you consuming enough overall calories? Remember that in the minds of many bodybuilding gurus, 'overtraining' is just another word for 'under-eating'. While it's true that no amount of calories would be able to provide adequate recovery ability for a man training 10 hours a day (unless you are a genetic freak like Olympic swimmer Michael Phelps), it's also true that when you train hard, you need to eat more food!
If you answered yes to one or more of these questions, then you may be overtraining. It's not the end of the world - all bodybuilders do it at times. Sleep and eat more, worry less, and by the way, any training past 90 minutes per day is a no-no.10 Minute Trainer
The initial enthusiasm that arrives with bodybuilding training is understandable and desired. Our 'beginners gains' are splendid - the muscle arrives faster than we know what to do with it, and we seem to be able to eat anything under the sun and sleep sparingly and still see gains.
Then, we hit the wall!
Suddenly, muscle and strength gains come slower, and body fat just seems to accumulate at a rate that we certainly do not enjoy.10 Minute Trainer What is a lifter to do? You can't dig your way out of a hole, and you can't train your way out of a an overtraining period, but you can make modifications to your situation in order to see better muscle mass gains like you enjoyed in the past. Let's check out an overtraining checklist.
Do you skip meals? This is the number one culprit for lifters who aren't making the gains in the gym that they should be making. You've got to ensure you are getting 2500 to 3500 calories each day, along with at least 300 grams of protein, split into 6 meals of 50 grams apiece.
Do you sleep less than 7 hours? Sleep 8 hours each night. Nothing more to say!
Are you continually stressed? The top bodybuilders in the world all have one thing in common - a laid back, relaxed nature. Stress releases a hormone called cortisol which boosts fat production and eats away at muscle mass. Smile at your problems, deal with them, and focus on building muscle.
Are you consuming enough overall calories? Remember that in the minds of many bodybuilding gurus, 'overtraining' is just another word for 'under-eating'. While it's true that no amount of calories would be able to provide adequate recovery ability for a man training 10 hours a day (unless you are a genetic freak like Olympic swimmer Michael Phelps), it's also true that when you train hard, you need to eat more food!
If you answered yes to one or more of these questions, then you may be overtraining. It's not the end of the world - all bodybuilders do it at times. Sleep and eat more, worry less, and by the way, any training past 90 minutes per day is a no-no.10 Minute Trainer
2012年5月8日星期二
Best Nutrition During 5x5 10 Minute Trainer Workout Routine
Nutrition is a fundamental but often an ignored addition to the
perfect workout and we must remember that correct nutrition is the way
to ensure that the body built itself, revitalizes and gains energy from
the meal.10 Minute Trainer
The bodybuilder, especially in the 5x5 workout routine, should consider at least three, and ideally five to six, vital meals in order to ensure maximum utilization and efficiency. These meals can be grouped into breakfast, pre-workout and post-workout. Concerned bodybuilder should ensure that he has proper nutrition during these three meals because nutrition during the 5x5 training is the most important part as the exercises you do are very energy consuming and tiring.
Without the proper nutrients and supplements, the body can suffer muscle mass loss and may pose serious health risks for the body builder.
Proper and improper nutrition may spell out success or doom for the routine and the body builder. There are many diets that a person may choose out from, including the fat-loss, the mass-gain and the Atkins diets among others. All these depend on whether you want to gain or lose weight and since this article involves nutrition during 5x5 workout, a lot of emphasis would be placed on eating the right foods in order to gain positive weight which is in form of muscle and not fat.10 Minute Trainer
In order to achieve the best results, a bodybuilder working out this routine has to place utmost importance on a good protein based meals- the suggested ratio for protein is one gram for each kg of your body weight.
I will start with the most important meal of the three, the pre-work Out meal. One question bodybuilders and people in general should ask themselves is, can you drive a car without fuel? No. Can you light a bulb without electricity? Definitely not. So the pre-work out meal controls the amount, length and quality of the work-out. An ideal meal should be consumed an hour before work out, and it should be balanced. It should contain more carbohydrates though as the body needs those glycogen reserves to propel and power you throughout your work-out.
The breakfast is also very vital. Scientists have proven that an appropriate and balanced diet is fundamental in refueling the body for the day's activities. Post and Pre-workout Nutrition during 5x5 workout routine would be meaningless without a power breakfast. An ideal breakfast should consist of 8-12% fat, protein of 40% and carbohydrates of 50%. For example, cheese with healthy bread and a fruit will be a great start-the-day meal.
After an intense work-out, your body needs to replenish the lost energy, repair tissues and give you more energy to carry out our other day activities so a balanced diet is even more essential this time.
After the routine, the body would give you a 30 minute grace period to replace the lost energy. During this time, more proteins and carbohydrates should be consumed so i suggest to break the after workout lunch into 2 parts- the first, exactly after the workout, will contain proteins that absorbs fast by the body, such as milk based proteins and later a meat based proteins that need some time to get processed by the body.
Avoid fats at all means as they would give you 'false' energy, reverse the benefits of the routine and slow down your progress. And don't forget, you body grow between the trainings, when you eat and rest and not during the training itself.10 Minute Trainer
The bodybuilder, especially in the 5x5 workout routine, should consider at least three, and ideally five to six, vital meals in order to ensure maximum utilization and efficiency. These meals can be grouped into breakfast, pre-workout and post-workout. Concerned bodybuilder should ensure that he has proper nutrition during these three meals because nutrition during the 5x5 training is the most important part as the exercises you do are very energy consuming and tiring.
Without the proper nutrients and supplements, the body can suffer muscle mass loss and may pose serious health risks for the body builder.
Proper and improper nutrition may spell out success or doom for the routine and the body builder. There are many diets that a person may choose out from, including the fat-loss, the mass-gain and the Atkins diets among others. All these depend on whether you want to gain or lose weight and since this article involves nutrition during 5x5 workout, a lot of emphasis would be placed on eating the right foods in order to gain positive weight which is in form of muscle and not fat.10 Minute Trainer
In order to achieve the best results, a bodybuilder working out this routine has to place utmost importance on a good protein based meals- the suggested ratio for protein is one gram for each kg of your body weight.
I will start with the most important meal of the three, the pre-work Out meal. One question bodybuilders and people in general should ask themselves is, can you drive a car without fuel? No. Can you light a bulb without electricity? Definitely not. So the pre-work out meal controls the amount, length and quality of the work-out. An ideal meal should be consumed an hour before work out, and it should be balanced. It should contain more carbohydrates though as the body needs those glycogen reserves to propel and power you throughout your work-out.
The breakfast is also very vital. Scientists have proven that an appropriate and balanced diet is fundamental in refueling the body for the day's activities. Post and Pre-workout Nutrition during 5x5 workout routine would be meaningless without a power breakfast. An ideal breakfast should consist of 8-12% fat, protein of 40% and carbohydrates of 50%. For example, cheese with healthy bread and a fruit will be a great start-the-day meal.
After an intense work-out, your body needs to replenish the lost energy, repair tissues and give you more energy to carry out our other day activities so a balanced diet is even more essential this time.
After the routine, the body would give you a 30 minute grace period to replace the lost energy. During this time, more proteins and carbohydrates should be consumed so i suggest to break the after workout lunch into 2 parts- the first, exactly after the workout, will contain proteins that absorbs fast by the body, such as milk based proteins and later a meat based proteins that need some time to get processed by the body.
Avoid fats at all means as they would give you 'false' energy, reverse the benefits of the routine and slow down your progress. And don't forget, you body grow between the trainings, when you eat and rest and not during the training itself.10 Minute Trainer
2012年5月7日星期一
Those Pesky Little Calf Muscles - What You May Be Doing Wrong, And How To Make Them Epic
The gastrocnemius muscle, more commonly known as the calf muscle,
is easily the most stubborn muscle to train. No matter how hard you
train, genetics will define the shape of your calves far more than any
amount of effort. Unfortunately, I am one of the unlucky few that was
born with short calf muscles. I don't think I've ever dated a girl who
has had shorter calves than myself.
As limited as you may be by genetics, there are definitely changes you can make to your exercise routine to spark growth in your calf muscles.
Recovery Interference
The calf muscles differ from others in that their daily use from walking can hinder the muscle recovery process. Remember, as you work out, you are breaking down the muscle, and over the course of the next few days, the muscle grows and strengthens as it recovers. Performing lower body-intensive cardio immediately after you work out your calves can also impede muscle growth.
Intensity
One thing some people don't realize is how quickly the calf muscles can regain their strength in between sets. The typical 1-2 minute rest that most people employ won't work for the calves.
You want to force as much blood into your muscles as possible while lifting. Two things you can do for your calves to increase the intensity are to shorten your rest time in between sets to about 15-20 seconds, and to do standing calf raises to failure in between each set with weight. For example, do your set of 10 reps with weight, step out of the machine and do standing calf raises with both feet until you can't move anymore. Try that after every set!
Form
Have you ever seen people jumping into their standing calf raises at the gym, resembling bouncing? I don't know if I haven't. The calf raise is supposed to be a slow, controlled movement, but many people tend to overestimate the amount of weight they can lift on a standing calf machine and rely on bending and straightening their legs to generate momentum, rather than using their calf muscles to lift 100% of the weight.
The best way to resolve this form issue is to simply slow down the lift. Try standing on a step with your heels hanging off the edge, and with both feet, lower your heels as low as possible and raise them as high as possible. Imagine you are pushing the balls of your feel through the floor, rather than pushing your body upwards.
You should be able to complete the same full range of motion with and without weight added to this lift. If not, you need to lower the weight! Learn the proper techniques now, because bad habits at the gym are incredibly hard to un-learn.
So now we know what not to do when trying to grow our calves. But what is the right way to work out the calf muscle? Here is a routine that I call the "calf burnout" that I perform at home in just 5 minutes, but keeps me sore for days!
* Use the stairs in your home, or any small ledge that you can step on to that will remain rigid. Ideally, you will be doing this exercise barefoot.
* Begin on one foot, and lower your body while keeping only the ball of your foot on the stair.
* Do NOT bend and straighten your knee at any point of this portion of the exercise! This removes emphasis from your calves to your quads and glutes.
* Push yourself upwards by imagining you are pushing the ball of your foot through the floor. Be sure to go upwards slowly so that the temptation to generate any momentum with other muscles is eliminated.
* Perform 10 reps on one foot, then ten on the other with no break in between. Aim for six sets on each foot. Mix in a few sets with your foot pointed in or out to emphasize certain parts of the calf muscle. If you need a little assistance with the last few reps of a set, it's OK to push yourself up just slightly with the hand rails on our stairs.
* Squat down into a baseball catcher's position and perform as many reps as possible with both feet on the floor. Hold onto something for balance, if necessary. This targets the soleus muscle, the muscle that runs from the base of your calf to your heel.
* Stand back up, put both feet on your stair and perform as many reps as possible.
* One last part! Squat back down into a catcher's position and perform as many more reps as you can.
Try this routine, if you dare!
As limited as you may be by genetics, there are definitely changes you can make to your exercise routine to spark growth in your calf muscles.
Recovery Interference
The calf muscles differ from others in that their daily use from walking can hinder the muscle recovery process. Remember, as you work out, you are breaking down the muscle, and over the course of the next few days, the muscle grows and strengthens as it recovers. Performing lower body-intensive cardio immediately after you work out your calves can also impede muscle growth.
Intensity
One thing some people don't realize is how quickly the calf muscles can regain their strength in between sets. The typical 1-2 minute rest that most people employ won't work for the calves.
You want to force as much blood into your muscles as possible while lifting. Two things you can do for your calves to increase the intensity are to shorten your rest time in between sets to about 15-20 seconds, and to do standing calf raises to failure in between each set with weight. For example, do your set of 10 reps with weight, step out of the machine and do standing calf raises with both feet until you can't move anymore. Try that after every set!
Form
Have you ever seen people jumping into their standing calf raises at the gym, resembling bouncing? I don't know if I haven't. The calf raise is supposed to be a slow, controlled movement, but many people tend to overestimate the amount of weight they can lift on a standing calf machine and rely on bending and straightening their legs to generate momentum, rather than using their calf muscles to lift 100% of the weight.
The best way to resolve this form issue is to simply slow down the lift. Try standing on a step with your heels hanging off the edge, and with both feet, lower your heels as low as possible and raise them as high as possible. Imagine you are pushing the balls of your feel through the floor, rather than pushing your body upwards.
You should be able to complete the same full range of motion with and without weight added to this lift. If not, you need to lower the weight! Learn the proper techniques now, because bad habits at the gym are incredibly hard to un-learn.
So now we know what not to do when trying to grow our calves. But what is the right way to work out the calf muscle? Here is a routine that I call the "calf burnout" that I perform at home in just 5 minutes, but keeps me sore for days!
* Use the stairs in your home, or any small ledge that you can step on to that will remain rigid. Ideally, you will be doing this exercise barefoot.
* Begin on one foot, and lower your body while keeping only the ball of your foot on the stair.
* Do NOT bend and straighten your knee at any point of this portion of the exercise! This removes emphasis from your calves to your quads and glutes.
* Push yourself upwards by imagining you are pushing the ball of your foot through the floor. Be sure to go upwards slowly so that the temptation to generate any momentum with other muscles is eliminated.
* Perform 10 reps on one foot, then ten on the other with no break in between. Aim for six sets on each foot. Mix in a few sets with your foot pointed in or out to emphasize certain parts of the calf muscle. If you need a little assistance with the last few reps of a set, it's OK to push yourself up just slightly with the hand rails on our stairs.
* Squat down into a baseball catcher's position and perform as many reps as possible with both feet on the floor. Hold onto something for balance, if necessary. This targets the soleus muscle, the muscle that runs from the base of your calf to your heel.
* Stand back up, put both feet on your stair and perform as many reps as possible.
* One last part! Squat back down into a catcher's position and perform as many more reps as you can.
Try this routine, if you dare!
2012年5月6日星期日
A Few Tips On How To Build Muscle Fast
Are you looking for tips on how to build muscle fast? Well, it can be done. The secret lies in engaging in regular exercises and eating a well-balanced diet. By diet, we don't mean the ancient food pyramid that has deservedly received a whipping from a good number nutritionists and interest groups.
What you need is a bodybuilder's diet. The diet should be high proteins as these are the building blocks of muscle. But there is more.
It is important to eat protein-rich foods each morning, not just a bowl of cereal like "ordinary" people do. The staple food for bodybuilders and weight lifters is the good old egg. Some will eat upwards of a dozen eggs in one sitting, though you typically will not need that many.
Your morning meal should also include a good amount of whole grain bread to give the body energy. Many bodybuilders actually add a hot cereal such as oatmeal to this.
The protein rich foods will supply the body with sufficient glucose level that is essential in building quick muscle. It is not sufficient to only take protein; the diet must include other nutrients and minerals like grains, meat, vegetables and fruits.
Individuals desiring to achieve this can begin by working with free weights like dumbbells and barbells. This is important as lifting the weights will exert the needed pressure on existing muscle tissues that will in turn help in building fresh muscle. Doing this will bring significant change when the process is carried forth persistently. Workout machines are critical in strengthening as well as enlarging muscle although for quick results you need more free weights.
Does your gym have hydraulic workout machines? If it does, stay away from these. Use real weights and machines that use real weights.
Other physical but simple (but not easy!) exercise include pull ups, push-ups and squats which are important in putting the body into good shape. Such routines will help one to build muscle although they must be supplemented with free weights to be more effective. Pull-ups are an exception, as they are challenging enough without weights.
Additionally they provide good body and muscle shape. It is therefore important to increase the number of weights through repetitions and regular weight lifting.
Supplementing you diet can help speed up the process of building quality muscle. They also help you reach your daily nutrient needs, which will much more than other peoples' due to the demands weight training places on your body. You will need supplements that are recommended for most people such as multivitamin and fish oil, and then some.
The most popular muscle and strength building supplements that have been used for many years with great results are:
Protein supplements such as whey, casein and soy.
Creatine
Glutamine
Of course there are other bodybuilding supplements said to give one great results such as arginine and nitric oxide among others, but the above will do for most people. Bodybuilding supplements can be expensive and if you are not careful you could find yourself knocking on the door of bankruptcy.
In addition, you should drink a lot of water at least eight to twelve glasses each day. Keeping your muscles hydrated cannot be over-emphasized.
Taking maximum rest after a heavy days work and exercise is also important especially for beginners whose muscles tend to be over strained. In fact, your muscles grow while you're resting, not while you're training.
Good sleep and rest allows the muscles to grow and repair quickly. Muscles tend to tear and wear of during lifting of heavy weights.
To help you out, you can have a training partner who can help you do more than what you can accomplish when you are alone. Teamwork is absolutely important in building muscle fast and it involves putting constant pressure on the muscle. A partner can make or break your workouts, so choose one wisely.
Once you understand the basics of how to build muscle fast, you will realize that it is not as hard as you initially thought. Following the above steps and tips will help you to realize your goals and achieve your dream body and physique.
What you need is a bodybuilder's diet. The diet should be high proteins as these are the building blocks of muscle. But there is more.
It is important to eat protein-rich foods each morning, not just a bowl of cereal like "ordinary" people do. The staple food for bodybuilders and weight lifters is the good old egg. Some will eat upwards of a dozen eggs in one sitting, though you typically will not need that many.
Your morning meal should also include a good amount of whole grain bread to give the body energy. Many bodybuilders actually add a hot cereal such as oatmeal to this.
The protein rich foods will supply the body with sufficient glucose level that is essential in building quick muscle. It is not sufficient to only take protein; the diet must include other nutrients and minerals like grains, meat, vegetables and fruits.
Individuals desiring to achieve this can begin by working with free weights like dumbbells and barbells. This is important as lifting the weights will exert the needed pressure on existing muscle tissues that will in turn help in building fresh muscle. Doing this will bring significant change when the process is carried forth persistently. Workout machines are critical in strengthening as well as enlarging muscle although for quick results you need more free weights.
Does your gym have hydraulic workout machines? If it does, stay away from these. Use real weights and machines that use real weights.
Other physical but simple (but not easy!) exercise include pull ups, push-ups and squats which are important in putting the body into good shape. Such routines will help one to build muscle although they must be supplemented with free weights to be more effective. Pull-ups are an exception, as they are challenging enough without weights.
Additionally they provide good body and muscle shape. It is therefore important to increase the number of weights through repetitions and regular weight lifting.
Supplementing you diet can help speed up the process of building quality muscle. They also help you reach your daily nutrient needs, which will much more than other peoples' due to the demands weight training places on your body. You will need supplements that are recommended for most people such as multivitamin and fish oil, and then some.
The most popular muscle and strength building supplements that have been used for many years with great results are:
Protein supplements such as whey, casein and soy.
Creatine
Glutamine
Of course there are other bodybuilding supplements said to give one great results such as arginine and nitric oxide among others, but the above will do for most people. Bodybuilding supplements can be expensive and if you are not careful you could find yourself knocking on the door of bankruptcy.
In addition, you should drink a lot of water at least eight to twelve glasses each day. Keeping your muscles hydrated cannot be over-emphasized.
Taking maximum rest after a heavy days work and exercise is also important especially for beginners whose muscles tend to be over strained. In fact, your muscles grow while you're resting, not while you're training.
Good sleep and rest allows the muscles to grow and repair quickly. Muscles tend to tear and wear of during lifting of heavy weights.
To help you out, you can have a training partner who can help you do more than what you can accomplish when you are alone. Teamwork is absolutely important in building muscle fast and it involves putting constant pressure on the muscle. A partner can make or break your workouts, so choose one wisely.
Once you understand the basics of how to build muscle fast, you will realize that it is not as hard as you initially thought. Following the above steps and tips will help you to realize your goals and achieve your dream body and physique.
2012年5月4日星期五
How to Get a Six Pack in a Month: The Starters Guide
Learning how to get a six pack in a month normally entails great discipline. Moreover, it takes a great sacrifice to bring this to reality. It doesn't mean it is impossible. You'll just need to have discipline, perseverance, effort and the willingness to take it to the extreme.
Clean up Your Diet
The diet is a very essential factor on how to get a six pack. Try to avoid processed foods, foods that contain high in saturated fats, deep fried foods and refined foods. Instead, eat foods that are nutrient dense, low in fat and high in fiber, including lean meats, whole grains, vegetables, fruits, nuts, seeds, legumes and low fat dairy.
Avoid Liquid Calories
If youwant to know the secret on how to get a six pack fast, get rid of useless calories in the form of heavily sugared beverages like soda, alcohol, coffee drinks and sweetened teas. Instead, take plenty of water, as it has zero calories and hydrates the body. It is recommended to drink at least three liters a day for men and 2.2 liters for women in a daily basis.
Work Your Ab Muscles
The best way to get a six pack is to do exercises that not only focus on working the upper abs but also the whole core to promote symmetry. Some exercises include jackknifes, side bends, leg raises, hanging leg raises, Swiss ball side crunches and Swiss ball crunches. The use of Swiss ball recruits more ab muscles. Perform each of the exercises consecutively for fifteen to twenty repetitions without rest in between. After which, take a sixty second break and do it all over again. Repeat the whole routine five to six times.
Perform Cardiovascular Training
If you intend to achieve on how to get asix pack in a month, you'll need to incorporate or include cardiovascular training such as running, stair stepping, rowing, biking and swimming. These exercises burn the fat layers which is covering your ab muscles. Engage in cardiovascular training for 45 minutes to one hour in an interval format. Do it at least three times a week on alternating days.
Put it All Together
Perform cardiovascular training on Sunday, Tuesday and Thursday. The ab exercises on Monday, Wednesday and Friday. Go for a bike ride or light jog for at least 30 to 45 minutes on Saturday.
Get Enough Sleep
You need to get a sufficient amount of sleep after an intense workout for proper recovery. During sleep, the body goes into a repair mode and releases hormones. It is recommended for adults to get six to nine hours of sleep at night.
Tips and Warnings on How to Get a Six Pack in a Month
-Hold resistance in your hands and wear ankle weights like medicine balls, weight plates and dumbbells to increase the intensity of your ab workout. When you do ab exercises, start first with a ten minute warm up including cycling, jogging, jumping rope, and finish with a ten minute cool down the same way.
-If you have been sedentary or have not exercised for a long time, be sure to ask for your doctor's go signal before starting any high intensity exercise.
Clean up Your Diet
The diet is a very essential factor on how to get a six pack. Try to avoid processed foods, foods that contain high in saturated fats, deep fried foods and refined foods. Instead, eat foods that are nutrient dense, low in fat and high in fiber, including lean meats, whole grains, vegetables, fruits, nuts, seeds, legumes and low fat dairy.
Avoid Liquid Calories
If youwant to know the secret on how to get a six pack fast, get rid of useless calories in the form of heavily sugared beverages like soda, alcohol, coffee drinks and sweetened teas. Instead, take plenty of water, as it has zero calories and hydrates the body. It is recommended to drink at least three liters a day for men and 2.2 liters for women in a daily basis.
Work Your Ab Muscles
The best way to get a six pack is to do exercises that not only focus on working the upper abs but also the whole core to promote symmetry. Some exercises include jackknifes, side bends, leg raises, hanging leg raises, Swiss ball side crunches and Swiss ball crunches. The use of Swiss ball recruits more ab muscles. Perform each of the exercises consecutively for fifteen to twenty repetitions without rest in between. After which, take a sixty second break and do it all over again. Repeat the whole routine five to six times.
Perform Cardiovascular Training
If you intend to achieve on how to get asix pack in a month, you'll need to incorporate or include cardiovascular training such as running, stair stepping, rowing, biking and swimming. These exercises burn the fat layers which is covering your ab muscles. Engage in cardiovascular training for 45 minutes to one hour in an interval format. Do it at least three times a week on alternating days.
Put it All Together
Perform cardiovascular training on Sunday, Tuesday and Thursday. The ab exercises on Monday, Wednesday and Friday. Go for a bike ride or light jog for at least 30 to 45 minutes on Saturday.
Get Enough Sleep
You need to get a sufficient amount of sleep after an intense workout for proper recovery. During sleep, the body goes into a repair mode and releases hormones. It is recommended for adults to get six to nine hours of sleep at night.
Tips and Warnings on How to Get a Six Pack in a Month
-Hold resistance in your hands and wear ankle weights like medicine balls, weight plates and dumbbells to increase the intensity of your ab workout. When you do ab exercises, start first with a ten minute warm up including cycling, jogging, jumping rope, and finish with a ten minute cool down the same way.
-If you have been sedentary or have not exercised for a long time, be sure to ask for your doctor's go signal before starting any high intensity exercise.
2012年5月3日星期四
Dymatize Elite Recoup - How Can It Help You Out?
Dymatize Elite Recoup is very beneficial for body builders and athletes because of its ability to support the body's recovery. The body sustains lots of damages during workout or training. More often than not, these damages cannot be corrected by the usual repair process of the system. You have to give it a nudge with the help of certain nutrients. This is why you need it. Find out what ingredients in it can help you out.
It can offer you the benefits of L-Glutamine amino acid. If you want faster muscle tissue repair, you have to look for L-Glutamine amino acid. This supplement contains L Glutamine Alpha Ketoglutarate amino acid that will effectively get down to the root problem and repair the damaged tissues and nerves to help your body recovery faster. With its help, recovery will go without a hitch.
It has been equipped with the benefits of L-Leucine. This is another amino acid that makes this supplement beneficial for active individuals. That is because it can help in the body's muscle-growing process and the recovery of damaged muscle tissues. It is also beneficial for the production of growth hormones. These are the hormones that you need to have better muscle growth. You can also rely on this supplement to maintain good glycogen levels in your system.
It has also been loaded with L-Isoleucine. This is another kind of branch chain amino acid. What it does is it looks for damaged tissues in the body and repairs them. You also need this if you want to speed up muscle metabolism. It can help remove fats in the muscle tissues to make way for the growth of lean muscle tissues. It is also beneficial in balancing your nitrogen content.
It features L-Valine benefits. This ingredient works wonders in facilitating an anabolic environment in the system. During intense physical workout, the body produces acids that promote catabolism. When this happens, lean muscle tissues are in danger of being damaged. This is why you need this supplement. By promoting an anabolic state in the system, the body can prevent the deterioration of lean muscle tissues.
It can give you the benefits of the ingredient Beta Alanine. This ingredient also has a large role to play in muscle recovery. It helps in the production of dipeptide in the system. This is a kind of agent that works in preventing the failure of muscle tissues.
It is beneficial because of Citrulline Malate. Another ingredient that makes this product effective is Citrulline Malate. This can increase nitric oxide levels to support the distribution of nutrients in the body. It is also beneficial in driving energy into cells.
It is indeed a wonderful supplement to add to your regimen. With its help, damaged muscle tissues can be repaired easily. It also has the amino acids you need to improve the body's muscle growing process and hormone production. It also works in ensuring the correct balance of nitrogen for faster nutrient distribution. This can also prevent catabolism. It helps in producing more carnosine in the body. And to ensure that you have boundless supply of energy, you should use Dymatize Elite Recoup.
It can offer you the benefits of L-Glutamine amino acid. If you want faster muscle tissue repair, you have to look for L-Glutamine amino acid. This supplement contains L Glutamine Alpha Ketoglutarate amino acid that will effectively get down to the root problem and repair the damaged tissues and nerves to help your body recovery faster. With its help, recovery will go without a hitch.
It has been equipped with the benefits of L-Leucine. This is another amino acid that makes this supplement beneficial for active individuals. That is because it can help in the body's muscle-growing process and the recovery of damaged muscle tissues. It is also beneficial for the production of growth hormones. These are the hormones that you need to have better muscle growth. You can also rely on this supplement to maintain good glycogen levels in your system.
It has also been loaded with L-Isoleucine. This is another kind of branch chain amino acid. What it does is it looks for damaged tissues in the body and repairs them. You also need this if you want to speed up muscle metabolism. It can help remove fats in the muscle tissues to make way for the growth of lean muscle tissues. It is also beneficial in balancing your nitrogen content.
It features L-Valine benefits. This ingredient works wonders in facilitating an anabolic environment in the system. During intense physical workout, the body produces acids that promote catabolism. When this happens, lean muscle tissues are in danger of being damaged. This is why you need this supplement. By promoting an anabolic state in the system, the body can prevent the deterioration of lean muscle tissues.
It can give you the benefits of the ingredient Beta Alanine. This ingredient also has a large role to play in muscle recovery. It helps in the production of dipeptide in the system. This is a kind of agent that works in preventing the failure of muscle tissues.
It is beneficial because of Citrulline Malate. Another ingredient that makes this product effective is Citrulline Malate. This can increase nitric oxide levels to support the distribution of nutrients in the body. It is also beneficial in driving energy into cells.
It is indeed a wonderful supplement to add to your regimen. With its help, damaged muscle tissues can be repaired easily. It also has the amino acids you need to improve the body's muscle growing process and hormone production. It also works in ensuring the correct balance of nitrogen for faster nutrient distribution. This can also prevent catabolism. It helps in producing more carnosine in the body. And to ensure that you have boundless supply of energy, you should use Dymatize Elite Recoup.
2012年5月2日星期三
A Brief History of the Elliptical Trainer
Before the elliptical trainer was created the most highly ranked training or workout machines used to be the cross country machines made most famous by the Nordic Track.
The elliptical trainer was designed to most naturally emulate the movement the leg went through, including its range of motion, and most importantly providing exercise for the upper body at the same time. Because of the thought given to its design in these areas it will give its user a much more intense, a more complete, and a more satisfying workout.
The elliptical trainer will give a complete body workout. It does this by exercising more parts of the body at one time than almost any other workout machine and it does this all without placing stress on joints, especially those in your legs and hips. The exercise if very aerobic as mentioned already much like the exercise you would get doing cross country skiing up a continuous incline. Think stair climber and you'll get the idea.
Treadmill running was and is still fairly popular but can contribute to impact injuries you maybe be trying to get over or avoid in the first place. Because the elliptical trainer is very low impact it is popular as a replacement for the treadmill.
These machines are very popular with women who are trying to lose weight or get more toned. They provide a full body workout, burns calories and is low impact - that's why women choose them over other pieces of exercise equipment. The wide range of motion, varying levels of resistance (which can be varied while using the machine in motion) make it an excellent choice for women with these goals. Other machines like the cross country training machines and the treadmills can't even come close in providing the benefits of ease of use and adaptability to the users direct and in-motion input.
For those wanting to achieve specific calorie burn goals the elliptical machine is the way to go. It is generally accepted by most experts that the more you weigh the more calories you will burn when using an elliptical trainer. Because of this there is no set amount of calories a group of users will use on the same machine. It comes down to a number of different factors. The users weight, the difficulty settings chosen, proper use, and the intensity of the users workout. Resistance levels can be changed while in motion.
The sales of the elliptical trainer has increased as people who would normally jog or walk to lose calories switch to these machines. Most explain the reason for switching is that they get better results for the same time input and that exercise is easier and safer to perform on these machines.
The elliptical trainer was designed to most naturally emulate the movement the leg went through, including its range of motion, and most importantly providing exercise for the upper body at the same time. Because of the thought given to its design in these areas it will give its user a much more intense, a more complete, and a more satisfying workout.
The elliptical trainer will give a complete body workout. It does this by exercising more parts of the body at one time than almost any other workout machine and it does this all without placing stress on joints, especially those in your legs and hips. The exercise if very aerobic as mentioned already much like the exercise you would get doing cross country skiing up a continuous incline. Think stair climber and you'll get the idea.
Treadmill running was and is still fairly popular but can contribute to impact injuries you maybe be trying to get over or avoid in the first place. Because the elliptical trainer is very low impact it is popular as a replacement for the treadmill.
These machines are very popular with women who are trying to lose weight or get more toned. They provide a full body workout, burns calories and is low impact - that's why women choose them over other pieces of exercise equipment. The wide range of motion, varying levels of resistance (which can be varied while using the machine in motion) make it an excellent choice for women with these goals. Other machines like the cross country training machines and the treadmills can't even come close in providing the benefits of ease of use and adaptability to the users direct and in-motion input.
For those wanting to achieve specific calorie burn goals the elliptical machine is the way to go. It is generally accepted by most experts that the more you weigh the more calories you will burn when using an elliptical trainer. Because of this there is no set amount of calories a group of users will use on the same machine. It comes down to a number of different factors. The users weight, the difficulty settings chosen, proper use, and the intensity of the users workout. Resistance levels can be changed while in motion.
The sales of the elliptical trainer has increased as people who would normally jog or walk to lose calories switch to these machines. Most explain the reason for switching is that they get better results for the same time input and that exercise is easier and safer to perform on these machines.
2012年5月1日星期二
The Rack All-In-One Home Gym
What's an all-in-one gym? It's an exercise machine/device that can work you out from head to toe. These are advertised as the equivalent of taking several pieces of fitness equipment and combining them into one.
Many chose to workout at home so they can save money, have privacy, or take advantage of the convenience it offers. Since space is often limited, the average person can't fit a whole gym into their house, and can't afford it. This is why all-in-one home gyms were created.
How is The Rack an All-in-One Gym?
There are a variety of exercises that can be done using it. The exercises target muscles all over the body, so a full workout can be achieved. The Rack combines the features of several pieces of fitness equipment. Below you can see a list of equipment it replaces.
- Ab wheel
- Pull-up bar
- Dip station
- Push-up handles
- 30 lb barbell
Ab Wheel
The Rack can be placed into 3 different positions. There are wheels on it, so when it is folded into the flat position, it can be used like an ab wheel for ab rollout exercises.
Pull-Up Bar
In the standing position, there are two handles on the top that can be used like pull-up handles. However, you can't do pull-ups like you would on a normal bar as The Rack isn't tall enough for that. These "modified" pull-ups are done while laying on your back, grab hold of the handles and pull yourself up.
Dip Station
Dips work your chest, shoulder, and arm muscles. With The Rack in the standing position, the same two handles that are used for pull-ups are also used for doing dips.
Push-Up Handles
The purpose of push-up handles is to provide a greater range of motion and to alleviate wrist strain. Because of how The Rack is built, you don't get the benefit of a greater range of motion. However, it does provide the benefit of reduced wrist strain, and since there are multiple grip positions, a variety of push-ups can be done.
Barbell
In the gym, a barbel is a long bar that can have weight added to it. It can be used for a number of exercises that target your leg, arm, and back muscles. The Rack has handles and weighs 30 lbs. It can be used like a barbell for squats, curls, shoulder presses and more.
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