February 2013 Archives

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If you’ve made the decision to get (and stay) fit, you’ve made a smart choice. It can be intimidating, especially if you are poor shape right now, but fitness is attainable. The advice offered below is step one towards better fitness. You will feel better about yourself and be healthier.


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Exercise on a regular basis. You should be working out a minimum of twice a week, but more is better. Each session need not be a marathon. Fifteen or twenty minutes each day will suffice. You shouldn’t be working out for any more than an hour. The key is to workout properly on a routine basis, rather than to work out excessively.

Doing aerobics is a good way to end up with six-pack abs. Try to do weight training two or three days per week and cardio for about 30 or 45 minutes three times per week.

Strong thighs are important to prevent knee injuries. Tearing a ligament behind your kneecap is one of the commonest sports-related injuries. You must do exercises that work your hamstrings and your quads in order to safeguard your knees. Leg curls, squats and quad extensions are good exercises to build up these muscle groups.

Training Sessions

A good way to ensure you stick to your training sessions is to pay your athletic trainer in advance. By doing this, most likely, you will attend your training sessions because you already paid and don’t want to lose out on all that money.

When lifting weights it is not always true that the more weight the stronger you will be. Light weights for longer time periods can do this as well.

Get the assistance of a dietician for your diet. You can eliminate bad foods easily, but how will working out affect your diet? Go to a dietitian if you need help with adopting a better diet and want to figure out how many calories you should be eating now that you work out.

Weight Belt

People in the past always used to use weight belts during their weight lifting sessions, but nowadays the trends are to only use it for very heavy weight. Wearing a weight belt constantly can have long-term drawbacks. Wearing a weight belt too often can reduce the strength of the muscles in the lower back and abdomen.

Gulp down some milk once you finish exercising. This dairy supplement can give you the proper amount of protein.

Do you want to get in top shape? Grab a jump rope! Jump ropes are portable, so you can stop whatever you happen to be doing to get a quick workout. Moreover, jumping rope is a calorie torcher that burns calories three times as fast as most other cardio exercises. In theory, you should be able to jump rope for at least ten minutes at the start of your regiment, but improve to at least twice that in time.

If you want to get even more fit, let fitness creep into your rest periods. You can lift some hand weights while watching television, or do some calf raises as you fold laundry.

You should feel energized, not exhausted, when you finish your workout. Cardiovascular activities like jogging, swimming, running and cycling are essential to a good workout regimen. If you’re able to push your body a little bit further, you could also include strength training exercises.

To power up your quadriceps, try doing some leg extensions. Many gyms have leg extension equipment.

Be sure you’ve got the correct shoes for your exercises. Wearing inappropriate shoes can cause injury. Use running shoes for running, squash shoes for squash and dancing shoes for dancing. Even without more serious complications, wearing the wrong footwear makes your exercises uncomfortable and makes it harder for you to stick with them.

Lifting weights can help you run. Runners often overlook the importance of weight training. Studies actually show that runners who often lift weights not only run much farther without suffering from fatigue, but they also run faster.

It’s good to remain as flexible as possible if you want to keep up a good fitness level. Make sure you’re including plenty of stretching in your workout routine so that your muscles can become looser and more limber. Stretching often will make your muscles more flexible and reduce the risk of injuries.

An excellent recommendation is to begin doing dips. Dips are an effective exercise which is directed at the chest, shoulders, and triceps.

Make exercise an every day priority. Compare the importance of exercising to the importance of taking a shower every day, you have to do it. You should put exercise on your schedule and do it before the day is done so you can cross it off your “to-do” list. Make sure you do some sort of work out every day.

A big part of feeling good and being healthy is becoming fit. If you haven’t exercised regularly in the past, you may feel very overwhelmed, but it is possible with the right help. Use what you learned from this article to reach all of your fitness goals.

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Weight Sit Ups

With the use of a weight, sit ups increase in difficulty, making the exercise more challenging and effective for the muscles. Lots of people use weighted sit ups when they’ve passed the beginner or intermediate training stage, and they need something more to push the limits of their body. If you introduce a weight, sit ups can be perform both on the floor or on a piece of equipment known as the sit up bench.


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So what are weighted sit ups and how do they help you? Well, to put it very simply, weighted sit ups are merely sit ups done using weights to give you more resistance when you are doing the sit ups. And in many cases you are doing the full sit ups instead of merely the crunch version of the sit ups. The exercise is performed as followed:

Tip: Always keep track of your exercises. Log what you eat and any exercise you do.

You get a weighted pole and you hold it beside your head in a very tight grip. Then you raise the shoulder blades off floor or off bench and you go halfway towards the knees. Then you lower back without touching the bench or the floor. The abs have to do all the work regardless if you use weight sit ups or regular exercises. For more resistance, you can use the sit up bench and incline it to a 30 degrees angle off the horizontal. That will increase the difficulty making you work harder.

You can also hold the weights in your hands, at about chest level. Make sure that neither the hands nor the weight are resting on the chest. The most important part of the exercise is not the sit up as we are first inclined to believe, but the falling back down. It is at this part of the exercise that the abdominals work the hardest, and it is crucial that you control the decent making it as slow as possible. The control results from the intense contraction of the abs. That’s when thanks to the use of a weight, sit ups increase in efficiency.

When you are a beginner, it is counterproductive to introduce a weight. Sit ups can be difficult enough at such a stage, without trying to increase the effort further more. It is only when you are strong enough and capable of doing all sorts of sit ups, from various difficulty ranges, that you can venture to weight training as part of abdominal training routines.

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Fitness For Women Stay Fit And Healthy!

Here are 10 tips for women to stay fit and healthy:

Tip: Track your progress in an exercise journal. Your motivation will increase as you see improvements resulting from your fitness efforts.

1. Staying fit and healthy starts with a balanced diet. Know and monitor the right weight for your age. Consult your doctor to learn what food you should avoid and follow your eating discipline routines. If you are trying to lose some weight, foods with high calories should be omitted from your meals. Food with high fiber and low fat should be included a priority in your grocery list instead of red meat, sugars and fats.

Tip: Do you want to make most out of what you pay in they gym? Add in a stretching routine, as flexibility is a very important part of overall fitness. Take half a minute or so to stretch out the muscles involved between exercise sets.

2. Drink plenty of water. Drinking at least eight glasses of water everyday. This cleanses the body from impurities. It is also advised for lactating women to increase water intake to keep the body hydrated.


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3. Take Vitamins and Supplements. Do not forget your Calcium supplement. Sufficient Calcium intake is beneficial for women of all ages. This has been proven to prevent having cramps and Pre-Menstrual Period (PMS) Symptoms. It also prevents Osteoporosis especially for menopausal women. Vitamin E boosts strong immune system. Women who undergo menopausal period should take Vitamin E-400 as it stops night sweats and hot flashes. Also, Vitamin E is said to be best in avoiding wrinkles when aging.

Tip: You can use wall sits to build up your leg muscles. Start by finding an empty wall that fits your body.

4. Quit smoking. If you are smoking, stop. It is also a big “NO” for pregnant women, as this will affect the health of the baby. Pregnant women who smoke may pass the harmful content of cigarettes to babies through the bloodstream. Recent studies have shown that women smokers are more prone to diseases than men smokers. Women who smoke have a high risk of getting breast cancer. Also limit your alcohol intake.

Tip: You can find fitness routines online that you can manage at home. Use local resources like a YMCA, community college and local park system to see if they offer courses that are accessible to those with disabilities.

5. Incorporate exercises in your daily routine. Take a walk after work, use stairs instead of elevator or play with your kids when you are at home. Home exercises are also effective especially when you do not have time to go to the gym and would like to lose some weight. Yoga and Pilates are only a few of the many effective exercises you can do at home. Exercises help in limiting the risk of cardiovascular diseases.

Tip: Improve the health of your heart. Obesity can stress your heart out.

6. Avoid stress. Many women are prone to too much stress. Stress has been known as cause to many sicknesses. As much as possible take time to relax. Read a good book, hang out with friends and engage into sports. Pamper yourself by going to parlors or you can do some shopping. And do not forget to get enough sleep to revive your energy.

Tip: Taking your kids outside to play is a great workout for your body. Pick activities that you can do together, like roller skating, playing catch or bike riding.

7. Use sunscreen to protect your skin from the harmful rays of the sun. Wear hats when under the sun to protect your skin. Too much sun is bad for your skin. The skin is prone to cancer when exposed to too much sunlight. It also speeds up the aging of skin cells, which causes wrinkles to women.

8. Make sure to visit your dentist to keep that beautiful smile. Always have it cleaned to prevent cavities and bad breath.

Tip: Roller blades can be fun and also act as a great fitness tool. Although not as common as it was years ago, rollerblading is an excellent way to shed those pounds and get into shape.

9. Visit your Gynecologist. Women who are eighteen and above should have their Physical Examination annually especially for the Pap Smear test. Women who are forty and up should have their mammograms and the Breast self-exam is encouraged once puberty has been reached and should be a habit as they mature

10. Safe sex is strongly recommended. Use condoms to prevent sexually transmitted diseases.

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How To Do Sit Ups

If you know how to do sit ups, you can start strengthening your abdominal muscles right away. You don’t have to go to the gym, because the privacy of your home offers everything you need. The correct performance of these exercises is crucial, for your own safety, as there is a chance to hurt the neck and head muscles as well as the spine. Another common problem is to use other parts of the body during the sit-ups, besides the abs. You should just focus, and you’ll see that practice is easier than in seems.

Sometimes it is not just a matter of how to do sit ups, but how to train to lose weight. Many people mistake abdominal exercises for weight loss solutions. They couldn’t be more wrong. Weight loss occurs evenly, and you can’t target a particular body part to make it slimmer than the rest. The process is natural, and you should not work against it. If you learn how to do sit ups, it should be because you want to grow a six pack or simply wish to have a firmer abdomen. Don’t envisage weight loss here, because it won’t happen.


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Here is how to do sit ups:

-lie on your back;
-bend the knees but keep the soles of the feet flat on the ground;
-cross the hands over the chest or place them behind the head for a central rising point;
-tighten the abs by drawing the belly button towards the spine;
-by the abs contraction lift the head and the shoulder blades slowly;
-pull up from the floor about half way, hold the position then slowly bring the torso back to the floor.

Tip: In any fitness program, stretching needs to be a key component. Your muscles should be completely and properly stretched prior to and after ending a workout.

The position of the hand is important whenever you do sit ups. When people learn how to do sit ups they will need the most comfortable position possible and the lowest difficulty level. The hands behind the head protect the neck from injury; however you can keep them up in the air or by the sides, and thus make the sit-ups more difficult. Only make such changes when you’ve grown stronger and you can better rely on the abs for more complex support.

There are numerous training guides available online. You can thus learn how to do sit ups by watching videos on YouTube and specialized fitness websites, or by simply following the instructions you read in various articles. The plethora of information should makes things easier for you to put into practice. It is preferable to read from several sources to make sure that you get everything straight, and only start working out on your own.

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The word fitness should not scare you. Perhaps it creates bad memories of your childhood or even long afternoons of running on a treadmill. Stop thinking of fitness as a negative thing and try it: you will see how fun it is. The information in this article will help you get started quickly.

To keep motivation high, sign up for a variety of fitness classes instead of just one type. When you change things up a bit, you make it easier to stay engaged and excited about your fitness goals. Try dancing or take a yoga class. Even a kickboxing workout or boot camp would do. Keep in mind that you only need try each type of class one time, and you will lose weight while you are doing it.


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Lots of people consider whole grain foods as consisting mainly of breakfast food items, like bread and cereals. However, there are many whole grains that can be eaten any time of the day, such as quinoa, barley or brown rice.

The best way to tackle a hill while mountain biking is to lean your body forward. Doing this can help to distribute the weight better. By leaning back and raising your front wheel you work your muscles harder.

One excellent way to increase your fitness level is to exercise while doing a normally sedentary activity. You can stretch while watching TV, or do leg raises while at your desk.

Read on for a simple tip for easy muscles. Document the weight you are lifting for specific exercise, then multiply that number by how many repetitions you perform. Every day, add a bit to this value to become stronger and stronger.

While performing situps or crunches, push your tongue against the top of your mouth. When your tongue is held this way, you are putting your neck into proper alignment for a successful ab exercise.

Making a schedule for your day is vital to making time for exercise and meal planning. If you are busy at lunchtime, you may end up choosing something unhealthy, like fast food or snacks from a vending machine. If you come up with a schedule, you will make healthy snacks and meals, and make sure you get to your workouts.

When working out your abs do not only do crunches. A major research university discovered that a quarter million crunches only burn a single pound of fat. Simply performing crunches is not as effective as a more comprehensive program. Work out your abdominals in other ways, as well.

Alternate your routine when it comes to regular exercise. There are many reasons that this is a good idea. Repetitive exercise can be boring and make you want to do them less. To be able to reach your weight loss goal, you must continue to increase your exercise intensity as you progress. Incorporate variety to your exercises to keep you from being bored.

For effective sprinting form, you must increase both the length of your stride and the speed of your stride. You can do this by having your foot land under you.

If you’re going to exercise, don’t call it working out or exercising. It can be less motivating to call exercise “exercise”. When you are calling it working out or exercising you should really call it playing basketball or riding a bike.

Start gardening. It can be surprising to most people how much work is actually involved in gardening. It requires digging, weeding, and a great deal of squatting down in the dirt. Gardening can be an excellent way to keep fit and exercise your body.

Lifting Weights

Walking is a great exercise for increasing fitness. To maximum the effectiveness of your walking workout, push off using the heel first and then your toes last.

Try lifting weights while running. This is why some runners should consider lifting weights. Research has proven that runners who regularly strength-train run faster and farther than those who do not.

Training your biceps with your wrists bent will improve your results. You should bend the wrists back and do the bicep curl this way. Although it might feel weird when you first do it, your body will adapt.

You should workout on a regular basis. You can exercise weekly from two to four days a week, but it’s better to workout everyday. Each session need not be a marathon. Fifteen to twenty minutes a day is good. One hour is the maximum time for a workout session. Getting a quality workout and maintaining a routine are what’s most important.

There are more than just the physical benefits to a fitness routine. By starting to work out regularly, you can even feel better emotionally.

If you have internalized the tricks and tips that were presented in this article you should be well on your way to changing your feelings about fitness, weight loss and even nutrition. You will not only live longer but will live a higher-quality, happier life.

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Physical Fitness Tips To Help Get Your Kids Up And Moving

With childhood obesity levels at an all-time high, it is now more important than ever to get your kids up and moving. This can be quite challenging if your kids are hooked on video games, but it is not entirely impossible. There are some strategies that you can use to get your kids off the couch, and getting some much needed exercise. This article will share some of those strategies with you, to help make fitness fun for your kids. After all, you want them to be as healthy as possible.


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If you just can’t pull your kids away from their video games, then you can try to compromise with them. There are many great interactive gaming systems such as Nintendo Wii and Xbox Kinect. These systems have great games that encourage you to exercise through sports games, dance games and workout games that can track your progress in real time. The game can read your body motions for effective workouts and maximum results. Your kids can play alone, or challenge each other to different types of games. You never know, your kids might challenge you to a game!

Tip: This exercise will help you improve the agility of your feet. Raise up your left foot, then reach down and make contact with the right hand, then drop your foot to the floor.

Get items for your kids that will encourage them to get out and get moving. Items like bicycles, roller blades, skateboards, hula hoops and good old fashioned pogo sticks are fun tools to get the kids outdoors and increasing their fitness levels. Encourage your kids to play outside and even make them stay out a couple hours each day. Playing outside is a great way to burn fat, calories, build up muscle and gain endurance.

Try to bring the kids to activities that have a fitness type of theme. There are great places that have indoor rock walls that your kids can climb. Equipped of course with safety harness and helmets. Laser tag is a great place for kids to run off some of their extra energy, while having fun at the same time. Taking a hike into the mountains can be a rewarding and challenging experience. You can also take the kids to an obstacle course if there is one around. The main thing that you want to keep in mind when attempting to get your kids to participate is to make it fun.

Tip: The frequency with which you should do strength training will turn on how you have defined your overall goals. If you wish to develop more powerful muscle groups, you need to carry out strength training sessions less frequently.

A great way to get your kids to be active is to sign them up for a certain class or sports team. Karate, ballet, gymnastics, baseball, wrestling and hockey are all great ways for them to build a sense of unity with the other kids. Working together as a group towards a certain goal such as a recital or game, can really help to teach valuable life skills.

When you have kids, it can be quite a challenge to get them away from the TV and video games, and doing something more physically active. Hopefully you now have a good understanding of how to make that happen. Apply the tips from this article and your kids will be up and moving in no time.

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Benefits Of A Golf Fitness Stretch Trainer

Hardly any professional worth his name today will dare approach their game without a golf fitness stretch trainer of sorts.


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Tip: You should research and learn more about a golf course before you tee off for the first time. Ask your partners or even the staff at the course about where pitfalls lie on the holes.

The game of golf has changed tremendously in recent times. No longer is it viewed as the leisure sport of old. Golf is now recognized as an athletic sport where performance depends a lot on your fitness level. Thus the wide introductions of golf fitness stretch trainers and training.

Tip: Slicing is something people do by mistake and it can be avoided by practicing. What occurs during this is the ball is incorrectly hit by the clubface, so the ball then curves right.

Stretch training plays an important role in improving the flexibility of a golfer and therefore the quality of the swing both in terms of controlled direction and much more power and distance.

A golf stretch training program from a qualified golf fitness stretch trainer will also help in increasing strength in the golf-specific muscles of the golfer.

Tip: Your body can really help you out in the sport of golf. To really hit a golf ball far, you need to use your entire body instead of only your arms.

A golf fitness stretch trainer also helps a professional golfer to recognize the correct warm-up exercises to carry out before any session on the course. This not only improves performance greatly, but it also reduces on the risk of injury.

Tip: A great golfing tip for beginners is to be aware of your tee height. The height of your tee is very important to how you drive the ball.

Golf related injuries can be quite frustrating to a golfer especially when that golfer continues to ignore the possible benefits in quick and permanent recovery that are possible with the help of a golf fitness stretch trainer.

Tip: Your feet must be lined up in the correct way. Doing this is among the best actions you can take to make your golf swing better.

There is one compelling factor about golf that makes the work of a golf fitness stretch trainer so important. In other sports, it is possible to increase fitness level and muscle strength by simply playing the game itself as much as possible. Sadly this is not the case with golf. One of the reasons is that the most common and strenuous activity in the game, the golf swing, usually lasts barely a second.

This means that the only way to improve golf fitness and the strength of muscles is by exercising away from the course and generally making use of the services of a golf fitness stretch trainer.

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