November 2013 Archives

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Consider Physical Fitness Plans For High School Children

Fitness is of utter importance, especially in this day and age where childhood obesity and other health problems are shorting the lives and well being of the youth. Something must be done to curb this. There are several ways, but few are as good as creating physical fitness plans for high-school kids. By keeping these kids physically fit, you are teaching them important healthy skills that they will hopefully use the rest of their life to live a better life. Learn more about it below.

Tip: Most people try to do fitness by weight lifting. However, all that’s really needed to keep your body in shape are six types of exercises.

There is one period in childhood where major differences in the body start to occur. This is the age of early adolescence. This is the time where things like coordination, size, and strength start to become more pronounced. This is generally when you will start seeing which kids are the athletes and which are not. However, you can’t go by physical appearance alone. There are many reasons why a high-school kid may not be an athlete or interested in sports. They may not like dealing with a coach’s strict discipline, the competitive atmosphere, or maybe they are just not passionate enough in any sport that involves constant practice. No matter the case, usually half of high-school students are not involved in sports.


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Tip: Make sure you keep a good fitness diary in order to keep track of your daily routine. Make sure you keep a diary of your exercises that you are doing.

A kid doesn’t need to join a sport or anything. They do not have to be an athlete or anything like one. What they do need is some kind of physical fitness plan to keep them in shape. A popular one for parents and schools to implement is juts 30 minutes of moderate exercise every day. The type of exercise should be left up to the kid. The best ones are the ones that the kids like enough to stick with. That said, the goal should be burning around 150 calories every day or around 1000 calories a week for them. This is just an estimation for an average high-school kid and does not take into account any health conditions or other needs. You should always talk to a doctor before staring your kid on a physical fitness plan.

Tip: Always wear the proper shoes when performing any exercise routine. When you don’t wear the appropriate shoes for the activity you’re doing, it could injure your legs and feet.

The best kinds of sports a high-school kid can get into are “lifetime sports.” These include sports like jogging, walking, skiing, swimming, golf, tennis, martial arts, skating, and the like. These are simple recreational activities that can be done mostly alone or just with a single partner. This appeals to those kids that like solidarity and not exercising in front of others and also those that like having partners. This can make the lifetime sport that much fun for them, which can make them more likely to keep doing it.

Tip: There is no need to go to extremes when it comes to exercise. When you overdo exercise, you risk muscle damage, joint damage, heart problems and dehydration.

Lastly, anything that involves movement is considered exercise. Things like shooting hoops and running around a court can help the kid get fit quicker in a shorter amount of time. On the other hand, simple things like household chores can gently and slowly make a kid fit.

A high-school kid’s physical fitness plan really depends on what they’re interested in doing and what their needs are. You should know that there are many options out there. Along with a doctor, you can get your child on the tight path to a healthy and long life in no time.

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Post Partum Fitness: Getting Your Body Back

Nothing brings more joy than the birth of a new baby. But sometimes for new moms, that joy is dampened when we look at the post-partum aftermath that is our belly.

Yep, thatís our saggy, flabby belly down there. How the heck did that happen? We ate right, we went for walks, we did pre-natal yoga, but darn it, things are not looking good below the belly button! Itís time to get that post-partum belly back into shape. Fear not! It can be done.

First, make sure that you know what kind of exercise your doctor says is appropriate for you, and when you should resume any fitness activity. Donít try to push yourselfólet your doctor be the guide, but listen to your body as well. If youíre recovering from a cesarean section delivery, youíll have more restrictions and a longer recovery guideódo not mess around with that. You want to make sure you are fully recovered and have your doctorís approval before you start any exercise.

Once youíre ready and have the ìall clearî from your doctor, start slow and steady. Try to do a little bit of something every day, or at least on most days. Some moms struggle with post-partum depression, and a little exercise can ease those feelings. Plus itís good for the baby to get fresh air, if the weather is nice.

Walking is a great choice in the beginning, taking it easy at first, then increasing a little each day. For those who were already in good shape and had an easy birth and recovery, you may be able to jump right back into the milder exercises you used to take part in.

The big obstacle to post-partum fitness is that you now have a little one to care for, and not everyone has a nanny or a granny to help take care of the baby while they exercise. So finding ways to exercise while you watch over your baby is key.

Exercising at home while the baby naps is ideal. If you have weights or a home gym, youíre in luck. If not, try exercise videos, using a rebounder (mini trampoline), a jump rope, or a fitness ball. Walking up and down the stairs is an option, or even jogging around the house, if there is enough room, is a possibility. Dancing in the kitchen while you prepare meals is a great way to slip in a little calorie burning as well.

Once your baby is old enough, you can go to a gymómany gyms have childcare, some for as little as $1.50 an hour. Or you could join a mommy-and-me exercise group that meets to go on walks or light runs, with the babies in jogging strollers. Donít worry if you have two or even three little childrenóthey make jogging strollers for up to three children that are 50 pounds and under!

Sit-ups, stretches, and weight-bearing exercises can easily be done in the home. Yoga and Pilates are also great for toning, and can be done with exercise videos or by going to classes.

Regaining your fitness may be a little more challenging after having a baby, but with time and some dedication, you may be able to say ìbye-byeî to that post-baby belly!

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Swim Your Way To Slimness, Fitness And Health

So you want to start a new fitness regime to lose a few kilos, to feel good about yourself or to keep your body healthy? Great! Exercise plays a major role not just in our physical health, but in our emotional and mental well-being too.

Tip: The best exercise programs will not only tone your body but also include exercises designed to increase flexibility. Local classes are optimal as they are more convenient than others.


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The problem, you may say though, is which fitness regime to follow? There’s running, power walking, going to the gym, yoga, and numerous fitness classes too – how do you choose which will work best for you?

Tip: The frequency of your workouts depend on exactly what you are trying to achieve. To get bigger, you want to limit the amount of strength training exercises you complete on a regular basis.

All fitness regimes have pros and cons, and by all means try out a few to see how your body responds. But before you rush to join the gym, buy running shoes or check out the latest fitness classes, take a moment to learn why swimming may answer all of your fitness dreams!

A Sport That Is Easy On Your Body

Tip: When you are exercising you should ensure that you breathe out after ever rep. This will allow the body to intake more air, which will help raise your energy levels.

Running, walking and other such like sports can be great for some people, but for others can result in pain to ankles, knees or hips. Of course you can learn how to protect your body when engaging in such sports, but wouldn’t it be great to participate in a sport that has the lowest impact on your body’s joints?

Tip: Wall sits are a quick and easy way to build leg strength. Find a wide enough space on the wall that fits your body.

Swimming not only gives you a whole-body workout, but when immersed to the neck your body will bear only 10% of it’s weight. Ideal, not only for those with physical limitations, weight limitations or arthritis suffers, but for all who want to protect their body whilst staying fit.

A Sport That Is Great For Your Fitness Levels

Tip: Flexing your glutes when you do a rep is recommended when lifting weights over your head. This will help firm up your butt while helping your body to align itself better for a safer work out.

When you swim your body uses all your major muscle groups, legs, hips, arms, shoulders, back, abdomen – everything is getting a good workout. Interestingly swimming is also a great sport for building strength in your body due to water giving twelve times the resistance that air gives.

Great, you may be thinking, swimming sure does sound like the sport for me, but how do I get started?

Tip: To improve your sprint, work to increase your stride speed. You may try to run faster by stretching out your front leg when you run.

Really it all depends what level you are at. If you’re experience of swimming goes as far as a few swim classes when you were at school, or a paddle around the kidís pool on holiday, then you may want to consider a swimming class. Don’t be put off by joining a class with others, you will likely find that most of them are in the same situation as you and the company and encouragement can be worthwhile.

Tip: Count in reverse while working out. Start with the number of repetitions you wish to complete, and count towards zero from there.

If you know how to swim but simply haven’t been in the pool for a while then set yourself a swim time each week and make sure you stick to it! Start with setting a small goal, even if it’s only one length, then increase your goal each time. It’s up to you how many times you can schedule a swim into your weekly plan, but if it allows for two or three time per week you will quickly find yourself swimming for longer and further.

So are you going to give swimming a go? If you do, you may well find yourself swimming to a slimmer, healthier and fitter you!

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Basics Of Golf Swing Instruction…Go With Exercises

Golf swing instruction starts with an understanding of the different segments of the golf swing. Understanding the golf swing segments will give anybody a firm foundation to learn all the tricks of the trade from others and thus be able to understand any golf swing instruction aimed at helping them improve their game.

There are actually three segments to the golf swing. The segments are the backswing, the downswing and finally the impact and follow through.

Tip: Knowing how exactly to keep score is a good idea for golf. Your score is what is usually used to judge your ability as a player.

Dividing the swing into these 3 segments helps to apply every individual golf swing instruction or tip to the particular segments where they apply. It also helps the golfer focus on one segment at a time in their golf swing instruction making it easier for them to remember what they learn and also to be able to work on improving their game systematically.


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Tip: Prior to buying a golf club, consider getting one custom-fitted to your specifications. Since all golfers are built differently, different clubs work better for different people.

There is another bigger advantage to this approach. And that is the ability to be able to draw ones attention to the many different parts of the body and the many muscles involved in a proper golf swing.

Tip: Don’t let your attention shift away from the ball during your golf swing. While focusing on the ball will improve your performance in any sport, it’s especially effective when golfing.

This is important in helping a golfer involved in a golf exercise program to be able to appreciate the different exercises they do in the program and what particular muscles the exercises focus on.

All this makes it a lot easier for any golfer to link their exercises to golf swing instructions they receive as they seek to improve on their game.

Actually it is not possible to divorce the basics of golf swing instruction from golf specific exercises. The two go together and chances of improving your game improve dramatically when you combine the two. On the other hand progress is bound to be much slower when you work on golf swing instruction only.

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Do You Dream Of A Golf Swing With Power

If you are one of those golfers whose idea of a golf swing with power is by making every effort to try and hit the ball as hard as possible, you are guilty of one of the most common mistakes made by poor golfers.

Tip: A great tip for putting is when you address the ball, your left hand needs to be in front of the ball. Hold this position as you swing the club, maintaining it throughout your stroke.

Trying to hit the ball as hard as you can will rarely give you golf swing power or the desired long drive. More often than not, you will note that the ball ends up going disappointingly close rather than further. In fact persistent efforts to hit the golf ball as hard as you can, will most likely end up giving you golfers’ elbow as you strain your unprepared muscles to achieve the desire of your heart.

Tip: Preserve your self esteem by competing only with people in your skill range. When you are first starting out, choose easy courses, and play with other beginners.


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There are two main reasons why this approach does not work in helping you achieve golf swing power. Firstly golf clubs have all been cleverly and specially designed to fulfill various tasks. And within those clubs, there are several that will help you gain various degrees of golf swing powered long drives.

Tip: Prior to striking the ball, allow yourself a deep breath that cleanses your mind. By doing this, you will help yourself calm down and be able to focus more on how to properly address your ball.

This is the reason why use of physics in this situation (that is the right technique so that you hit the ball at the right angle and in the correct way to gain your long drive) works much better than brute force.

Tip: To cut back the costs of golfing, seek out area discounts before the next time you go to play a game. You can discover which courses have special offers by simply calling the golf courses directly, or use other resources such as the Internet, newspapers or golf stores.

Secondly there is an amount of strength and power that needs to be applied. This can only come from muscles that have been strengthened and condition to achieve consistent golf swing power.

The real secret behind effective golf swing power is golf-specific exercises that help you to use your spine correctly as an axis to promote consistency in your drives and to keep you focused on the correct swing play. Only this can give you true golf swing power and much longer drives on the course.

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The Best Way To Get Into Shape And Stay In Shape

Getting into shape is the goal of a lot of people. You want to look your best and feel your best. Many people have the intention of good fitness, but for one reason or another, they just do not follow through. It may be that they just do not have the right approach. Here are some suggestions on how you can get in shape and maintain your optimal of physical fitness.

Tip: If you change up what you are doing, you will get the most out of your exercise routines. If you usually exercise indoors, try playing basketball or walking outside.

What you eat is very important to you overall health. The calories that you consume are not of the same quality. There is a big difference between eating 200 calories from a cupcake versus 200 calories from an egg and a bowl of cereal. You should pay attention to the type of foods you eat to make sure that you are getting all of the nutrients that your body needs.

Tip: Work out on lifting weights for no more than an hour. Muscle wasting happens within an hour.

Your typical meal should consist of a lot of vegetables and fruits, followed by whole grains, dairy products and lean meats. Try to keep fats down to a minimum. Healthy fats are fine, like fat from olive oil or from fish oil. Healthy fats can lower your cholesterol and can improve your heart health.

Tip: It is necessary to walk with proper form. Pull your shoulders back and keep your spine aligned.

When it comes to meats, try to stick with poultry, fish, and lean cuts of red meat. Animal fat is saturated fat and is high in cholesterol. That can lead to hardened arteries. Try to eat fish a couple of times a week to get high quality protein without a lot of fat.

Tip: To build the strength in your legs with an easy exercise, try doing wall sits. Choose a spot along a wall where you have plenty of space to do the exercise.


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When you have your diet and nutrition under control, it is time to think about physical activities. You have to keep your body active. Your muscles need to work in order to stay lean and strong. There are many ways for you to increase your level of physical activity.

Tip: Endless crunches are not a way for you to obtain a six pack. You can build strength on your body by building your abs, but you won’t really burn too much fat in the process.

Develop an exercise routine that includes aerobic exercise and resistance training. Aerobic activities improve your blood circulation and increase your physical stamina. It is also good for your lungs. You can consider jogging around your neighborhood, going for a bike ride, or taking a brisk walk. You can use a stationary bike at home. You can even get together with friends and have a friendly game of sports. Anything that can get your body moving is beneficial.

Tip: Be sure you’ve got the correct shoes for your exercises. When you wear the wrong types of shoes you can get injured.

Resistance training helps your muscles become stronger. Work with just enough weights to give your arms and legs some resistance. The goal is not to create bulky muscles, but to keep your muscles lean. Lean muscles can burn of calories faster so your metabolism is higher. This keeps your weight down.

Tip: Block out a few moments for daily exercise. You don’t need to go to a gym.

Even during the normal course of the day, you can increase your level of physical activity if you walk a little more. Use the stairs instead of the elevator. Every little bit helps.

When your body is physically fit, you will look better and feel better, too. It is not that hard once you have the right approach. You owe it to yourself to take care good care of yourself.

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Stay Fit By Eating Small Healthy Meals Frequently

Eating small frequent meals is the best way to nourish our bodies and stay healthy. Let me tell you why that is so. When we eat, our body takes the carbohydrates in our food and converts them into blood sugar called glucose. The level of glucose in our blood is what makes us feel full or hungry, energetic or tired. It is also determines when our body stores fat or burns it as energy.

Tip: If you want to get more fit, walk more. Walk with your heel coming down first, which can give you the best workout and increase your level of effort.


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The pancreas is an organ designed to create insulin which transports blood sugar to our various body parts. When we eat unhealthy refined foods the food is turned to sugar quickly. Our pancreas receives an urgent message to produce more insulin because of all of the incoming sugar. Once our body has received an initial jolt of energy from the sugar (often referred to as a “sugar high”), it understands there is too much excess sugar and so begins to store it as fat. No wonder we associate eating processed fast foods with obesity. How can this be avoided?

Tip: Pay for your gym membership in advance to make sure you utilize it. If you don’t feel like attending, the money spent might motivate you.

Remember that insulin has the job of carrying necessary blood sugar to our body parts and then getting rid of the rest. That means when we eat a lot of refined sugar our pancreas has to produce a lot of insulin. After we get the initial “sugar high” the insulin surge starts quickly disposing of the blood sugar, bringing down our glucose level and producing a “sugar low” — that is when we start to drag and feel tired. We also begin to once again feel hungry. When we are hungry we tend to overeat — and then we eat the wrong foods and the whole cycle starts all over again. Sadly, this becomes an entire life cycle for many people.

Tip: Doing some simple pushups can be a great way to tone up triceps. Try to avoid normal pushups though, but target the tricep muscles by merely shifting your hands so that your fingertips touch and your hands are following a 45 degree angle.

That is why starvation diets, despite what many think, are very unhealthy. When we refuse to eat our body panics and starts storing fat for future use — this is often referred to as a slowing of our metabolism. Our body is doing what it needs to do to save us. As a result it stores fat and starts using muscle tissue to produce energy.

Tip: Mix up workout routines with plenty of different exercises. That way, you won’t get bored and decide to skip a workout.

The most efficient way to burn fat and feel energetic is by keeping a healthy glucose level. This is best done by eating several healthy meals during the day instead of three large meals.

Tip: Always exhale after each repetition. This causes your body to expend more energy and inhaling air will give your body more energy as well.

It is important that we eat nutrient dense foods that are good for the body. The portions should be measured out before we eat. Five or six small meals usually works best. Your meals should include fruits, vegetables, lean protein and natural fiber. There should be no pre-packaged or processed foods.

Eating small healthy meals frequently will keep us fit and provide us with lots of energy. This is accomplished by maintaining healthy blood sugar levels. Just imagine no longer experiencing those horrible sugar lows and ravenous hunger pangs! And best of all, staying fit means we will all lead healthier, longer lives.

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