September 2013 Archives


Separate Fitness Fact From Fiction

If you eat the seeds of an apple, you obviously won’t grow apple trees out of your belly button. That said, many of us believed that myth as a child, even though it seems ridiculous as adults. There are many myths about fitness which adults continue to believe today, so we’ve written this article to help combat this misinformation.

Tip: Purchase a new workout toy to give yourself some motivation. This can be a new water bottle or a new athletic top.

After you complete aerobics, you’ll have a huge metabolism boost which lasts for many hours. Yes, you will have a boost, but it is pretty tiny – about 20 bonus calories on the entire day. The same goes for strength training, so don’t bet on these activities to help you burn off calories.

Tip: Pay for a long-term gym membership ahead of time. This will “lock you in”, so to speak, and keep you coming back over time.

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The longer you are at the gym, the better your results will be. The fact is that training too hard will actually stunt your muscle growth, not promote it. Muscle breaks down when you work out, and if you don’t give it time to rebuild, it will just continue breaking down. Muscle will be lost if this occurs. Smart training is far more effective than hard, extensive training. Work to your limits and then allow your muscles to rest and rebuild. Don’t forget to include cardio in your workouts as well, both for health and fitness. Working out for over an hour means you’re reading too long between each set or you aren’t effectively training.

Tip: A great tool that you can do for your fitness program is to create a good motivational tool. This way, you are encouraged to keep on going, and overcoming any problems that may arise.

Want to burn off the tire around your middle? You have to do abdominal exercise. Wouldn’t it be nice if you could force your body to burn fat from a specific area just by exercising it? If that was the case, you would end up with chicken-sized legs and arms as you use those limbs the most! Talking would burn off your second chin and nodding your head would slenderize your neck. There is a reason that the body takes fat from all over when you exercise – you don’t want to end up with overly slender parts while others put on the pounds! Engage in cardio exercise and your whole body will benefit by shedding fat.

Tip: If you change up what you are doing, you will get the most out of your exercise routines. If someone normally exercises on a treadmill, they can go running around their neighborhood.

There is no point to exercising if you can’t get thin. If you want to die a slow and painful death with plenty of suffering ahead of it, skip the exercise. If you instead want to stay healthy and happy, enjoying the ability to run for a bus, take the stairs when the elevator is broken or even to jump for joy when you are happy, you need to be in good shape. If you don’t have a 30 minute block to dedicate to exercise, engage in 10 minute blocks instead. Also, try to engage in exercise whenever you can, such as taking stairs instead of an escalator or doing some sit-ups during a commercial on television. The more that you do, the better!

It is important that you create your workouts and diet plan according to facts which are based on reality. Now that you know about the myths above, you can cut them out of your knowledge base. That will leave you focused on your goals, able to achieve them thanks to your expertise.

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Getting Physically Fit For Bikini Season

With the summer days ahead, itís time to get ready for bikini season. If youíve not already begun your annual fitness regimen, now is the time to begin the process. The following steps can help you lose unwanted pounds and inches, to have you ready to strut in your bikini on the beaches in summer.

Cardio Exercise

Tip: Don’t be fearful. Biking is another excellent fitness activity.

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What methods are all the new celebrities in gossip magazines that just gave birth using to get physically fit in such a short time? Traditionally, everyone loses weight by some type of cardio exercise which could include running or jogging. Cardio exercise is known to burn off calories, but not necessarily create a curvy lean body. To achieve that requires lifting light weights every other day at high repetitions.

Not Convinced Yet?

Tip: Crunches day and night alone won’t give you a six pack. Abdominal exercises will strengthen your muscles, but they won’t burn off your belly fat.

Many personal trainers to Hollywood stars have helped their clients lose tens of pounds within months after giving birth. This can be done every morning and requires only 20 minutes of time each day. Repetitive motion of lifting weights can help shape the muscles in the legs, abs, butt in arms.

A Healthy Diet

Tip: Press on the padding with your finger to make sure the bench is padded enough for you before working out on it. If the padding is so thin that you can feel the wood on the bottom, look for a better machine.

There probably is not one single person on the planet that has not already heard that eating a healthy diet can help an individual lose weight. However, the reason it keeps being shouted from the mountaintops, is because it works. Sugary treats and fried foods are notorious for putting on unwanted pounds and inches in nearly all of us. However, by reversing that diet, and consuming healthy foods like organic fruits and vegetables, quality lean meats, and healthy nuts and grains can make an individual shed off their pounds and inches.

Eating More Not Less

Tip: Make sure you are wearing shoes that fit you correctly. Try shopping for workout shoes at night because your feet will be swollen and thus bigger at this time.

What? I can eat more not less and still lose weight? The answer to that question is surprisingly ìyesî you can. By consuming better quality food, more times throughout the day, youíll actually lose weight. To achieve this effect, youíll need to eat a quality breakfast as early in the day as possible. Follow that with a midmorning snack to ward off any hunger pangs. It might be nothing more than a handful of unsalted nuts. Lunchtime brings with it a meal that is just as nutritious, and portion properly, as breakfast.

Tip: Be certain, when weight lifting with biceps, that you are using proper form. This is essential to prevent muscle strains.

In midafternoon, itís important to stop whatever youíre doing, and consume another healthiest of nuts. Follow that by an early dinner, as early as possible, and call that the last meal of the day. If you live a traditional lifestyle of rising at six or 7 AM, and going to bed at 10 PM, never eat 7 oíclock in the evening. This will allow for a long fasting period of time between dinner and an early breakfast, which will help eliminate weight.

Tip: A nifty fitness trick when doing sit-ups or crunches is to press your tongue against the top of your mouth. Using this trick will keep your neck muscles properly aligned.

Itís imperative to never miss the first meal of the day. By consuming breakfast every morning, youíll start your metabolism off right, and burn off excess pounds right from the start.

It does not take much to get ready for bikini season. With a little forethought, pre-planning, cardio workout, weight lifting and a healthy diet youíll be ready for your bikini in no time.

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How To Improve Your Golf Swing With Fitness Training

Fitness training is one of the keys to help you improve your golf swing.

In addition fitness training can help you get in shape and feel better both on and off the golf course.

Tip: Each golf club comes with a place that is considered the “sweet spot”. This is a point on the club where a strike will have a perfectly accurate swing.

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Performing exercises to build muscular strength can add power to your golf swing, boost your endurance, and loosen up your muscles and joints to help you avoid injuries both on and off the golf course. Most golfers will do the actual fitness training in a gym using either free weights, machines or a combination of both. However, you can also perform fitness training right at home using everyday items.

Tip: Check the club head – before you buy a used golf club! You will be able to easily notice wear and tear on clubs that have had a lot of use in the past. These clubs will not be able to hold the ball like they should.

Your golf fitness training program should include exercises for the both the lower and upper body and primarily focus on those exercises that add to the motion of the golf swing. The program exercises should involve multi-joint movements that also include work for the torso. A strong, powerful golf swing requires coordination and strength in the major muscle areas of the body and therefore the exercises you perform should help you build both coordination and strength.

Tip: It’s a good idea to get as much practice as possible on your golf swing. A golf simulator is really helpful with this.

Before you start any sort of fitness training program you should always consult with your doctor, especially if you are a more mature golfer. If you know what type of exercises you will be performing and how often you will be training, make sure you cover them with your doctor. Your doctor should tell you if they have any concerns regarding the types of exercises you will be doing and your health.

Tip: Look into discounts or coupons for local golf courses, as this will make your next round of golf less expensive. Check the promotions section of their website, call the pro shop personally, and even check the sports section of your newspaper to see if there are any special discounts or coupons.

Once you are done talking to your doctor, the next step is to determine where you are going to train. Most people perform their fitness training in some type of gym facility. Many gyms have certified personal trainers on hand who will be able to tailor a workout plan specifically for you to help you reach your goals. Before actually joining a gym, visit each one in your area and ask for a tour, or even a free pass for a week in order to check them out. Make sure that you are comfortable with the facility, the staff, the clientele and most of all the fitness training equipment you will be using.

Make no mistake about it, fitness training will provide you with benefits both on and off the golf course. Strengthing your body will enable you to transfer more power from your muscles into your swing allowing you to hit the ball farther and easier. So what are you waiting for? Get started on a fitness training program today and reap the benefits on the green tomorrow.

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A Few Tips To Help You Get In Shape

Getting in shape is a possibility if you are ready to work hard and follow a fitness program. You should go over the following article to learn more about the fitness strategies you can use.

You can get in shape by making a few changes to your lifestyle. Before you start working on your fitness program, make some changes to your diet. Get rid of unhealthy foods such as sweets, snacks, fast food and sodas. Have three healthy meals a day and drink water instead of sugary drinks. If you are a smoker, it is time to get rid of this bad habit. These changes will help you live a healthier lifestyle and make your fitness program more efficient. If you are overweight, you might have to lose a few pounds before you can exercise safely.

Tip: When you run, force yourself to take deep, cleansing breaths. Your body requires oxygen when working out, so try taking deep breaths that cause your tummy to rise when you inhale each time.

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Develop your fitness program very slowly. You need to start with some simple exercises and adopt a slow rhythm at first. You could for instance work out twice a week for half an hour or do some abs for ten minutes a day every other day. Find a program that corresponds to your needs and do not make it more challenging until you have fully mastered your current program. Introduce a cardio workout once you are in better shape and keep adding more exercises to your different fitness routines.

You should look for ways to improve your fitness program. Once you start getting in shape, make your program more challenging by adding more exercises to your workout routines. You should also try working out more regularly. Exercising on a daily basis will help you get in shape quickly but you need to make sure you spend one day resting. Exercising every other day is a good option too. If you work out every other day, you will not have to worry about exercising the same muscles two days in a row. If you are interested in building strength, try doing more reps for all your exercises. Focus on four or five exercises for each workout routine so you can spend time working on increasing the number of reps you do.

Tip: Before using any weight bench, check it out. Check the padding on the bench by putting pressure on the seat with your thumb.

Find a fun way to exercise. You need to find a fun activity that allows you to work on your cardio. You could for instance go for a run at the nearest park or go to the swimming pool to swim and do some aerobics. If you are ready to purchase a membership at a gym, find a place that offers different classes you can sign up for. You could for instance join a dance class, learn a martial art or practice yoga to work on your cardio. You should ideally work on your cardio three times a week but it is best to start slowly with one weekly cardio workout.

Your fitness program will help you get in shape if you use efficient techniques. Use the tips from this article and find a personal trainer who can help you once you reach a plateau.

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Core Golf Workout For A Power Golf Swing

A core golf workout that produces a power golf swing is one that focuses on rotation. The primary movement in the golf swing is rotating your upper body back, then rotating it through to the finish. That is why it is critical you implement exercises that involve rotational strength and flexibility

Tip: Make your next game of golf more fun by competing for a prize. The reward need not be monetary – why not throw in lunch or a round of drinks.

There is a lot of confusion with golfers on what to focus on when trying to improve power in the golf swing. Your power comes from your core. Just like in any other sport, your core is the engine to the swing.

Tip: Shots pushing to the right often result from your body going to your left as you swing. As you take your downswing, release your hands to the ball a little faster.

Participating in a core golf workout for more power in your golf swing does not take fancy equipment or for that matter a lot of time. Getting creative with what you have laying around your house or even your office will do just fine.

Tip: If you’re limited to when, where, or how often you get the opportunity to practice, spend more focus on improving your short game. Pay more attention to your chipping and putting abilities.

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A good example is at your office. Your sitting in your chair in front of your computer and your back gets stiff. Don’t just let it get stiffer, do a rotational stretch right there on the spot in your chair. Reach around the back of your chair with one hand, and leverage the other hand against your thighs to rotate as far as you can. Hold it for 10 seconds and go to the other side.

How simple was that? Try it right now as you’re reading this article!

That would be considered one exercise for your core golf workout that will improve your power golf swing.

Do this several times a day, and try to rotate farther each time you do it. You’ll notice you can go much farther the more you do it.

How about a strength exercise for your core?

Tip: Don’t get caught trying to have an abnormal posture. One way to find a comfortable groove, is to practice different stances without using a club.

Get creative. Grab anything you have in your home or office that you can hold in your hands. While sitting or standing, extend your arms straight out in front of you and while looking straight ahead, rotate with your arms as far as you can to the right holding this object. Now rotate to the left. Do this a total of 20 times.

You’ll notice you will be able to rotate farther and farther after each rotation!

Tip: Being mentally prepared is just as important as being physically prepared when it comes to a game of golf. Forget about your stress and focus on your game.

How hard was that? No gym. No fancy equipment. Just a can of soup, or even a half gallon of milk. If you’ve got some hand weights gathering dust, that’s even better. Try to increase your weight as time goes on.

Hopefully you’re getting the idea of what a core golf workout is that will improve your power golf swing quickly.

Tip: Always stand about three to five feet behind the golf ball and look ahead to where you need to send it. Take time to incorporate variables for wind direction and other determining conditions.

As a golfer, always pay attention to the physical requirements of the golf swing. What position your body is in. What movement your body goes through. And at what rate of speed.

When you approach your golf exercise and golf stretching program with this mindset you’re on your way to a power golf swing that will be the envy of your foursome.

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Making Fitness Fun: Popular Workout Classes

Gone are the days when health clubs offered only two or three different types of fitness classes. Before you don your spandex workout gear and prepare to Jazzercise, consider one of the dozens of new and exciting alternatives. With so many options to choose from, you can be sure that there’s something to fit your needs and preferences.

If you have joint problems or limited mobility, yoga is an excellent option. Unlike jogging or jumping rope, which are high-impact activities, yoga uses gentle stretching and low-impact moves. Yoga is beloved by many for its ability to center your mind and body as you tone muscles, develop strength and improve your overall health. As an added bonus, many people say that yoga helps them to de-stress at the end of a long, harrowing day.

Tip: Mix up your routines with various kinds of exercises. This will help avoid routine in your fitness plan and keep you motivated to come back to your workout the next day.

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If swimming laps seems too monotonous to hold your interest, consider a water aerobics class. Like yoga, water aerobics are low-impact and can be enjoyed regardless of your age and fitness levels. Performing these fitness routines while submerged is also ideal if you are recovering from a recent injury. It allows you to gently regain your range of motion while healing the muscles and joints.

If you’re passionate about music and movement, you’re an excellent candidate for a Zumba class. This popular fitness concept combines the best of high-energy fitness moves with the excitement and sounds of a dance party. An upbeat Latin-inspired feel keeps you moving, and you can expect to burn up to 600 calories during a single, intense session. If you have no previous dance experience, you needn’t worry. People of all ages, body types, and backgrounds are drawn to Zumba classes, and most are having too much fun to pay attention to your less-than-stellar moves.

Tip: If you can only do one thing to improve your health, just cut all the refined sugar out of your diet. Soft drinks are one of the easiest ways for you to become addicted to sugar.

Martial arts classes teach you to discipline your body and your mind, often combining physical routines with meditation and reflection. There are numerous styles of martial arts, including judo, taekwondo, tai chi, and jujitsu. The maneuvers you learn in these sessions has a practical aspect as well. It can be used in self-defense if you are ever attacked.

If you still aren’t certain about which class you should take, inquire as to whether you can attend one class free of charge. Many fitness centers and small gyms are more than happy to invite you for a complementary session. This gives you an opportunity to meet would-be classmates and to get a feel for the trainers and intensity that you can expect to work with. You can also get a good idea about the average age groups that attend each class. Finally, it allows you to speak directly with people who can give you firsthand recommendations.

This is just a small selection of the choices that await you. Whether you hope to improve your endurance, strengthen your core muscles, or blast away excess pounds, take comfort in knowing that you can do so while actually enjoying yourself. Contact your neighborhood gym or rec center to obtain a schedule of classes. Remember, fitness can be fun!

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What Is Physical Fitness? physical fitness Muscular Strength and Endurance-  Strength and endurance are two separate components both of which contribute to physical fitness.  Your muscular strength is your ability to life or exert maximum force in a single effort.  Increase muscle strength through weight or strength training which increases muscle mass.  This increases your body’s capacity to burn calories which aids in weight loss and lowering your body fat ratio.  Muscular endurance on the other hand does not measure how “much” you can lift or move rather how “long” you can perform repetitive actions.  Both strength and endurance are important in maintaining healthy fitness levels

National Physical Fitness and Sports Month is reaching the halfway point and many of you may find your self asking, “What exactly is the definition of physical fitness?”.  We all have our own idea of what it means to be physically fit.  For some people, fitness is measured by weight, others by strength and still others consider endurance a sign of physical fitness.  To determine how fit you are and find ways to improve your fitness level you must first understand that true fitness is measured by multiple components.

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As you can see there are several factors that determine you level of physical fitness.  By eating a healthy diet and getting regular exercise you will look and feel better while reducing the risk of cardiovascular disease and other health problems.

? Flexibility-  Defined as the ability to move your joints or muscles through their full range of motion.  Your flexibility is determined by a number of factors including joint structure, age, activity level, body composition and strength of opposing muscle groups.  This ability is one of the components of physical fitness and needed to perform day to day activities and enjoy an active lifestyle.

The Cooper test is a test of physical fitness. It was designed by Kenneth H. Cooper in 1968 for US military use. In the original form, the point of the test is to run as far as possible within 12 minutes. The test is meant to measure the condition of the person taking it and therefore it is supposed to be run at a steady pace instead of sprints and fast running. The outcome is based on the distance the test person ran, their age and their sex. The results can be correlated with VO2 Max. It is an easy test to perform on larger groups. The length of the run is considered to be that of a long distance run, since everything above 3 km is rated “long distance”—which means the runner will predominately use his “red”, slow oxidative muscle cells.

? Aerobic Endurance- While muscle endurance is needed for your muscles to perform repetitive actions, aerobic (cardiorespiratory) endurance is needed to perform physical activity and sports.  Specifically aerobic endurance is determined by the ability of your heart to move oxygenated blood through your body and to working muscles.  People with little or no aerobic endurance tire quickly when performing simple daily tasks such as climbing a flight of stairs or playing with their children.  Increase you aerobic endurance or stamina through regular exercise.  As your fitness level increases you will have to intensify or vary your workout to gain the maximum benefit.


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