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Exercise Articles "Fit Girl: Your Guide to Getting In Shape" rated top 10 in Health & Fitness Podcasts for 2008! |
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The Importance of Working Your Core Muscle  INTERVAL TRAINING: by Kira Langolf, CPFT "I don't have time"
"I'm too tired" These are the most common excuses for lack of exercise. Exercise combats stress, anxiety and invigorates your body! So why doesn't everyone take advantage of this powerful tool? Most often, people think that exercise must be done for hours to gain benefits. This is not always true! Interval Training is your solution! Short on time long on calories! 10 Minutes
Most likely you can find 10 minutes twice a day or 20 minutes once a day to recharge yourself with exercise! One hour to complete
cardio and weight training 3-4 times per week is optimal. However, each bit of exercise counts! When time is of the essence,
interval training maximizes calories burned! Intervals can be employed with cardiovascular (aerobic) training, weight (anaerobic)
training or both. The key is to keep your intensity high!
Pace For cardio work, this can be done with machines or walking to your car. Do a moderate pace for 10 seconds or more, then a fast pace for the same and keep alternating in this fashion for 10 minutes. The intensity can be adjusted for every fitness level, just lengthen the interval time and/or pace. Alternating a cardiovascular exercise with weight training exercise is another interval method that will keep your heart rate up and burn calories! Time Efficient In 10 minutes you can work several body parts with weight training. Weight training alone increases the metabolism and promotes fatloss. Whether combined with cardio training and intervals, or done on its own, weight training is an excellent way to stay in shape when you are short on time! Be sure to include it as part of your exercise routine! A professional private trainer can show you how to maximize your time with weights! Remind yourself how great you feel, after even a short exercise session, and you will find exercise does fit into your schedule!
Muscle Workout - It Is Not Enough Just To Do Cardio by Arturo R It is not enough to just do cardio exercises. To ensure you have the best looking body possible, you must incorporate muscle
workout into your exercise routine. You will be amazed at the results. You dont have to use heavy hand weights or complicated
machines in order to get a good muscle workout. You can use light weights with targeted exercises that will have you looking
and feeling your best.
If you are serious about building muscle, you need dedication and motivation if you are to succeed. Major motivation factors for you can be the compliments you get on the appearance of your body. It may be having the freedom to choose clothing according to your tastes instead of your size. When you add a muscle workout to your exercise routine, you can help to quicken results if you are trying to lose weight. You cant turn fat into muscle, but you can cause fat to burn quicker when you use a muscle workout as an aid for weight loss. The less fat your body carries, the more the muscle is visible to the naked eye. If you work with low weights and high repetitions when you begin your muscle workout, you will be strengthening and building your muscles. It doesnt matter if you use hand weights or prefer exercise machines, adding a muscle workout to your exercise program will have you feeling great. Keep in mind that when you feel sore after a muscle workout, this is not an indication of a good workout. You should not use muscle soreness as an indication of a bad work out either. Muscle soreness merely means that you are causing your muscles to do something they arent used to doing. Once your muscles get used to being worked out, you shouldnt feel any soreness at all. In the beginning you can expect to feel sore for a few days if not longer, but as your muscles learn what you expect from them, they will be happy with the workout and not afford you much soreness unless you overdo it. You can be on your way to a firmer, trimmer body with a muscle workout. Any workout is a good workout for your mind and your body. For more information about Muscle Workout, feel free to visit us at: Muscle Building
Article Source: http://www.articleswithattitude.com Exercise and Fat Loss: Effective Steps to Successful Fat Loss by Michael Lee Exercise and fat loss may not be as easy as some advertisements claim it to be; oftentimes, you don't reap the fruits of your
labor until much time and effort has been exerted. However, by knowing and applying a few simple exercise and fat loss principles,
you will not only lose stubborn fat effectively, but you'll be able to keep it off successfully as well.
Exercise Any Chance You Get Keep moving. Make yourself busy with errands. Walk or ride a bike instead of driving to the store. If you do take the car, park as far away from the entrance as possible and walk the rest of the way there. Do the same at work. Shun the elevator and make a beeline for the stairs. Take a walk around your office building for fifteen minutes during lunch. At home, perform household chores; from the dishes to the laundry. Not only are you getting a nifty workout, you're getting things done, too. Remember, as long as you're on the move, you're burning calories. Muscle burns fat and calories all day long, even when you stay put and do absolutely nothing. Therefore, build more muscle! Do weights or strength training as this boosts metabolism, so that you're still losing the fat long after you've cooled down. You may notice at first that your body seems to be doing anything but lose weight, but that only means you're gaining muscle tissue, which will then help you lose fat and drop the pounds eventually. When doing aerobic or cardiovascular exercises, the best time for this would be first thing in the morning, when your body does not have any carbohydrates to burn. To get the energy needed for your workout, your body will burn fat instead. Make sure you drink lots of water beforehand, though, to prevent dehydration. One great motivation for having a proper exercise and fat loss program, as well as building muscle tissue, is the food you get to eat. If you've got plenty of muscles, then you can afford to eat a little more; and you don't have to worry about your body hoarding all the calories as the muscle will just burn them right up anyway. That's not to say, however, that you're free to gorge on all the chips and sweets you can eat to your heart's desire (and demise). Neither should you deprive yourself of the occasional treat. Moderation is key. Remember, proper diet and nutrition go hand in hand with exercise. Lose the Lard by Eating Right Eat frequently but not heavily. Eating five or six small meals throughout the day is ideal than eating three bigger meals. Do not plunge yourself headlong into this, leaving no room to get accustomed to it. Take time to adjust, until you are comfortable with fewer portions at every meal. This strategy also helps the body absorb nutrients more efficiently as it has fewer amounts to work on each time. Keep in mind to consume the most food at breakfast, and the least at dinner, as you have a whole day ahead of you to burn those calories you acquired in the morning. Never allow yourself to get hungry as this slows metabolism considerably. When that happens, your body is not able to burn as much fat as you would like. Instead, it will only get"greedy"and will want to hold on to whatever you feed it when you do decide to eat, thus, making it more difficult to shed the extra fat. Do not load up on carbohydrates, as this will keep your body too preoccupied to concentrate on the fat. Eat protein-rich foods like fish, poultry, eggs, beans, milk, and tofu, because protein takes longer to digest and requires the most energy in doing so. Thus, the act of digesting is, in itself, a calorie buster. Fiber foods such as wheat bread will make you fuller faster and, like water, is also very effective in flushing out toxins from the body. Following a proper exercise and fat loss program really aren't that complicated after all. And don't worry about the smallest of actions not making the slightest bit of difference. They do. The numbers may be negligible, but they all add up eventually-and quite sizably, too. Self-help expert Michael Lee has prepared a FREE extreme fat-burning course that reveals amazing secrets on quick
weight loss and how to lose belly fat fast at http://www.20daypersuasion.com/fat-secret.htm
Article Source: http://www.articleswithattitude.com MORE MYTHS by Kira Langolf Myth: Women who lift weights build bulky muscles. False. Women don't have enough testosterone (the male hormone) to bulk up naturally. It is extremely difficult for women to build bulky muscles and it would not happen by accident. Some women have muscular builds genetically or do workouts designed to build bulk. weight training for women has many benefits. It helps prevent osteoporosis, improves posture and enhances self-esteem. Furthermore, the increase in lean muscle tissue that results in a tone muscle increases the metabolism and burns more calories at rest. Myth: Aerobics Classes include weights, so that is all I need to tone my muscles. False. In order to change the shape of a muscle it must be stimulated through progressive weight training. This means challenging a muscle to do more weight to strengthen and tone. Weights in aerobic classes provide neither the resistance nor the proper repetitions needed to change the body significantly. Many people take aerobics classes and do not see the body change. This is because the 2 largest muscle groups, the legs and back are not challenged with progressive weight training. Aerobic classes are what they are named "aerobic" or "cardiovascular" exercise which conditions the heart and burns calories. Aerobic classes will not alter the body composition like weight training can. Myth: I must exercise 7 days a week to lose weight. False. The body needs rest. Natural trainers should workout with weights 2 days in a row then rest one day. The body needs time to recover and respond. Much of the work done to change your body is done outside the gym. Proper nutrition and rest are crucial! Change comes from doing a well designed exercise program effectively and intensely. When done right, 3-5 days is all one needs to exercise to lose weight. Back pain eliminated! A sore back can take as long as 6 weeks to improve. With the right effort and plan, you may be able to avoid an aching back
in the first place.
The right combination of muscle strengthening, aerobic exercise, flexibility training, and proper body mechanics can help you prevent back pain. Muscle strengthening Strong abdominal muscles support your body and alleviates strain from the lower back. Think of conditioned abdominal and back muscles working like a corset for your back. When these muscles are strong and healthy, your posture improves and it is easier to lift objects with proper body mechanics. Aerobic exercise Choose activities that eliminate strain on the back, such as a recumbent bike or walking. Avoid exercises that can jolt the back, such as running or aerobic classes. Consistent daily aerobic activities can increase strength and endurance in your lower back, allowing your muscles to function better. Flexibility Training Flexibility in your hips, and hamstrings allows for proper pelvic bone alignment, which directly affects how your back feels. If any one of the lower body regions is over tight, it can cause pain in many areas including the back and neck. The most common culprits of pain are inflexible or tight hamstrings and hip flexors. Back-saving body mechanics Pay attention to how you move. By maintaining your spine's normal curves throughout daily activity, you reduce strain on your back. Use proper body mechanics when you: Stand-Proper posture protects your back. Sit- Choose a seat that supports your lower back. Sleep- Choose a pillow for support, but don't use one that forces your neck up at a severe angle. Lift-Use your legs. Always bend your knees so your arms are level with the object. Get Help If you're out of condition from lack of activity, your back muscles may be weak and susceptible to injury. A professional trainer can show you the best exercises and stretches for maintaining a healthy back. A well designed program targets the key muscles groups with exercises to strengthen. Proper execution of stretches increases the flexibility necessary to eliminate back pain. Take stock of your back and how you use it. Invest in prevention with a proper combination of muscle strengthening, aerobic exercise, flexibility training, and proper body mechanics and you can maintain a healthy back!
Stiff legged deadlifts to work the hamstrings and lower back. |
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