Fitness Plans

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What A Cardio Dance Workout Does To Your Body
More people are now aware of the fact that having a good exercise regimen is crucial to have a healthy life. This is due to the fact that more people are now  cognizant of the health benefits of having a good workout regimen. There are many reasons why people are exercising, but all have one and the same goal, to live a healthier life.The good thing about exercise is that there is no specific routine or type of exercise that must be followed. As long as you’re sweating it out, moving your muscles and increasing your heart rate, it’s good enough. This is the reason people can choose the type of exercise that is in line with their interests. One type exercise that is increasing in popularity is cardio dance workout.
A cardio dance workout borrows many movements from different dance disciplines and incorporates it into exhilarating dance routines. Dance disciplines such as Jazz, African, and Ballet are evident in a cardio dance routine. A cardio dance workout isn’t simply a humdrum dance class. Dance classes focus on memorizing certain routines and involve a number of technical moves. On the other hand, a cardio dance workout has a twist of science to it since it incorporates specific moves that increase the heart rate of people effectively. Having an increased heart rate is what triggers your metabolism to work faster, and when it does, your body will be able to burn fat in a more efficient manner.
Since burning fat is the primary objective of a cardio dance workout, it makes sure that the exercise allows the body to maintain optimum heart rate levels for a prolonged duration. However exceeding optimal heart rate conditions can have negative effects on the body especially for those with heart conditions. This is why people have the option to choose the degree of difficulty of a cardio dance workout. Some classes are done at a slower tempo, allowing beginners to have an easier time in keeping up and perfor… Read more

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Getting Up a Good Head of Steam
When you were thinking about the life you would live as a senior citizen, you may have held that old idea of sitting on a rocking chair and watching the world go by.  That silly idea for some reason seems like an ideal situation for people in their golden years.But what is ideal for you from a quality of life point of view is to be an active and energetic senior citizen and not to see retirement as your time to stop moving about completely.  In fact, there are plenty of good reasons that you should get out and walk every day.  If you make it as much a part of your daily routine as your morning coffee, there are tons of great benefits that you will reap.Of course, your kids and your doctor already been on you about the benefits of walking for your health. And those are valid to be sure.  Walking will keep your blood flowing, improve your circulation, do your appetite a world of good and keep your joints and muscles limber and exercised. What that means is that the more you walk, the longer you will be able to walk.  So if you see older seniors around your neighborhood or in your retirement apartment moving about in wheelchairs or walkers and you don’t like that prospect for yourself, then get out of that chair and get out there and walk.But there are many benefits that making walking part of your lifestyle can bring your way that have nothing to do with health.  That tired out old phrase of “getting some fresh air” has more wisdom to it than you know.  As you continue to process your transition from a busy adult life to retirement life, there is a lot to think bout.  For good solid decision making, there is nothing better than a brisk walk with all the oxygen it will give to your brain.You should make it policy never to make a decision late at night, after a few drinks or when you are upset if you have not gotten out of your home for a few days.  Hold that major decision for the walking trail. If you have good blood flow… Read more

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How To Use Your Gymnastics Mats

By Andrew Wilson

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Gymnasts are injured every day. However, because they have the passion for the sport, they do not give up, so they recover. Minimizing accidents is the key to having a long career in gymnastics. Gymnasts need to know that there are safety ways and rules to minimize accidents and injuries. There are certain accidents that are just too devastating that can cause them their career. Hence, it is pivotal to use gymnastics mats and other safety gear.

For the safety of gymnasts and for their peace of mind, simply laying the mats on the floor is not enough. For safety reasons, they need to learn the acceptable ways on how to use gymnastics mats. Here is how to use the mats designed for gymnastic routines:

Place the mats in the area where gymnasts are going to do routines. Gymnastics mats are important because these catch the gymnasts when they fall. These are most especially helpful when gymnasts practice their flips, somersaults, and more gymnastics stunts that can cause them serious accidents.
Place the gymnastics mats on the floor where the high bars are. Position them in the floor areas where the gymnasts are likely to fall when accidents happen while using the high bars. It is important for gymnasts to know that the mats must not only be directly below the bars but also around the bars. Be sure to put as much mats around as possible as to catch gymnasts when the inevitable happen.
Place the gymnastics mats at the end of the runway where the vault is. These mats are important for those gymnasts who are new to using the said gymnastic equipment, as well as to those who are learning a new stunt. Make sure that the mats are large enough to cover a huge area. Also, the gymnastics mats need to be as thick as possible to protect falling gymnasts from sustaining a catastrophic injury.

Know, however, that gymnastics mats are not readily available in … Read more

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How To Improve In Gymnastics


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By Andrew Wilson

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With the number of people getting into gymnastics today, competition is getting intense and vicious. However, as long as one knows the factors needed to become an elite gymnast, being great at this sport is attainable. There are actually many ways to improve in gymnastics, attending gymnastics classes is among them.

Any elite gymnast is prepared to face and compete in tough international competitions. Nevertheless, to be one requires hard work, determination, and a lot of sweat. Gymnasts who want to reach this level need to see to it that they improve in every routine that they are taught in gymnastics classes. Here is how to do it.
Set your priorities – Being a gymnast, one needs to allocate a good amount of time (at least 30 hours a week) for training. This includes stretching, exercising, getting coaching lessons, while adhering to balanced, gymnast diet. Gymnasts need to be strong and flexible. If one is new to gymnastics, then starting the training as soon as possible is necessary. For gymnasts to be able to do these kinds of things they need to know what comes first; they need to set their priorities.
Work on achieving a gymnast body form – Most beginners have less perfect body. To be able to execute gymnastic stunts, one needs to be in the right shape. However, that does not mean that one must stop eating to become thin. To execute gymnastic routines, one needs a lot of energy; that means gymnasts need to eat enough. Being healthy and fit does not mean being overweight and underweight. Gymnasts have thick and strong muscles as well as great abs. Knowing the exercises and drills in gymnastics is necessary, but, never over-exercise as this can cause weakness, soreness, and even pain. Take at least a day off during the week.

Find a good and qualified coach – The person who is going to train you is also a big factor. Find someone who is neit… Read more

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Exercises

Yoga exercises strengthen your body and make it more flexible. Yoga also calms your mind and gives you energy. In active sports or strenuous exercises, you use up energy. In yoga classes, students report that they feel tranquil after a class, yet have more energy. Slow and steady motion is the key to going into or coming out of the postures. You hold a yoga pose for several seconds or even minutes and give attention to full, quiet breath. Your yoga instructor will always encourage you to relax as the exercises are being done.


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You gently place your body into yoga postures. Done correctly, there’s very little chance of injury or muscle stress. A particular asana is not repeated dozens of times, nor are you ever encouraged to push yourself too much.

A yoga session is designed for balance. You stretch to the right and then to the left. You bend back and then forward. You learn to recognize when one side is stronger or more flexible than the other. Thus harmony and balance are achieved with yoga practice.

People of all ages can practice yoga exercises. They are easily modified to meet your needs and physical condition. Don’t be put off by the difficult looking postures you may see in a yoga book. A skilled teacher can adapt most asanas by using chairs, cushions, even a wall or other props. A yoga practice can be tailor-made just for you. If something is really impossible for you to do, just forget it. Never compete with yourself or others. Yoga is a stress-free but powerful way to exercise.

Yoga is good for increasing your flexibility and relieving stress, but it doesn’t take the place of aerobic exercise. You should still do regular, aerobic exercise, which increases your cardiovascular fitness, helps you lose weight, and, for people with non-insulin-dependent (type II) diabetes at least, improves blood glucose control.

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Yoga For Women: Hold That Pose

So, how can yoga help reshape your waist.

In simple terms, by requiring you to move – and hold – your torso muscles as a unit. Rather than isolating your abdominal muscles as you do in crunches, yoga poses help to lengthen your overall torso, creating a feeling that is both centered and strong.

Think of your torso as a long vessel through which numerous muscles interact to keep you looking lean. Your transversus abdominis, the deepest abdominal muscle, works with the others to hold in your lower belly. Your erector spinae, the muscles that attach on your spine, straighten your posture and can make you feel (and appear) taller, while your rectus abdominis and obliques are the strong and flexible muscles that allow your limbs to move freely.

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Yoga For Computer Users: The Side Angled Stretch

Stand straight against the wall and stretch the feet about three to four feet apart. Inhale and raise arms up to shoulder level, palms down. Point right foot to the right and slightly turn in left foot. Bend right knee to form a right angle, with thigh parallel to the floor and the shin vertical. The knee should be directly above the ankle. Stretch the back leg and tighten the knee.
Exhale and stretch right hand down to rest on floor behind right foot. Turn head to look up and press left hip flat against wall with left hand. A strong pull should be felt all along the left side. When you feel comfortable, stretch the left arm up and press it against your ear so that from left heel to left hand the body is stretched and extended. Hold this position for a slow count of 10, making sure that upper shoulder, hip and bent knee are pressed against the wall. Inhale and return to starting position. Exhale and repeat on left.
Benefits: This posture produces overall health. It tones every muscle, tendon and joint in the body. The heart is revitalized and strengthened, and, if crooked, the spine is stretched and realigned. The hip joints, which can weaken with age, become stronger and more flexible. The neck is stretched and made more flexible, easing the pain of stiff, tense muscles and spondylosis. Thighs, hips and waist are firmed. Even digestion is improved.
Remember to lie down and relax after your yoga practice. Relaxation after exercising helps the body to recover, regulates the flow of blood, and calms and soothes the mind. That way you don’t feel tired but refreshed and invigorated.

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