The Busy Fitness Pro

Posts Tagged ‘aerobic exercise’

The best way to identify or qualify a best weight loss program is by the efficiency it has to make one fit while still keeping pounds away.

However, commitment probably comes first in the attempt to keep pounds away.

Focus and dedication are very important beginnings to make your quick weight loss program effective.

Your lunch meal should consist of as few high calorie foods as possible. Proteins are best to make you keep up the energy levels. Your quick weight loss program will burn up the extra calories and carbohydrates in your body, so that more proteins will be necessary for balancing of the metabolism.

After work, try to avoid eating until dinnertime, and engage in some aerobic exercises. A quick weight loss program that insists on aerobic exercise is the most effective. Only protein diets are encouraged throughout the day with as few carbs as possible. After dinner, another walk will burn a little further from the fat deposits. Again avoid eating any carbohydrates after your walk, and if you must snack, carrot sticks or celery make your best choice.

Sticking to your best weight loss program represents the key to the process of achieving your goals. Remember to keep a daily journal so you can review and find out what is most effective for you each week, and to track your progress. Remember that patience works magic when you embark on a best weight loss program.

A steady weight loss of one or two pounds per week should be pursued in order to get thinner and still preserve good health.

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This perfect workout which I will describe in detail can be characterized as:

Non conventional, very demanding, multifunctional and holistic.

Besides the indisputable benefits that this workout will bring to your physical fitness and appearance, it will additionally offer you two very important advantages:

- it is perfectly suitable for busy people because with 3 workouts x 40’ per week, your results will be much more impressive than those of the most gym frequenters.

- you can complete it ‘outdoors’ or in your home, which will save a lot of time and money. You don’t need a gym!

On the other hand a main disadvantage is that it is suitable only for already fit people and only for those with strong self-discipline.

This is because this workout is really for tough guys.

Epigrammatically the workout consists of:

3 minutes for a general warm up

5 minutes for a total bodyweight workout

10 minutes of strength training with dumbbells

10 minutes of HIIT

7 minutes for cooling down and static stretching.

a) Warm up

Warming up is very crucial to prepare the body for the strenuous exercise that will follow. Since the objective is maximum results in lesser time I keep it short: round 3min.

This is an essential phase: muscles become more flexible and pliable, heart rate rises and body temperature increases. At the end you are ready to proceed to the next phase.

The warm up should be of general type, nothing specific.

I recommend starting with light aerobic exercise and slowly building up speed. Specifically:

- jogging in place

- doing some jumping jacks

- also some flexibility exercises (not stretching! Keep stretching for after cool down).

b) Total bodyweight workout

These tough and functional workouts are the best investment for your time. You can do three types of exercise:

- lower body exercises

Emphasis on various squats and lunges.

- upper body exercises

Emphasis on the endless versions of push ups, bear crawling etc.

- core and abs strengthening

Emphasis on spiderman lunges, mountain climbers etc. I prefer these multifunctional, multijoint exercises than static planks.

You can mix these exercises as you wish but the most logical sequence is:

Upper body exercise

Lower body exercise

Core strengthening.

For example:

Plyo push ups

Bodyweight squats

Spiderman lunges etc.

Exercises are executed in a circuit form, with no or minimal breaks. One exercise is used as a break for the other.

After you finish with your five minute total bodyweight workout, you are ready to grab the dumbbells and go on.

Chris Strogilis
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With rebound fitness all of the above are astonishingly possible.  I know from personal experience. Let me tell you how.  You will you have the best proven aerobic exercise as you bounce up and down against gravity, minus the strain on the musculoskeletal system.    All the while rebound fitness qualifies as an oxygenating exercise that boosts your heart health and gets you in great shape at any age or weight.

At the age of 61 years, and when I hear someone saying how old I am, I am shocked. I feel like I’m 29 and I look like I’m just 40 years old.  Could it be my rebound fitness workouts??  I’m in awesome shape and have been staying in shape by doing my rebound fitness workout for eleven years.  All the above benefits plus even more benefits I’ve experienced over those eleven years.  Most people that meet me can’t believe I am in my 60’s.

Facial exercise occurs while doing rebound fitness under a G-force and is youth promoting because  the increase in the lymphatic system cleanses your face from the inside out.  Besides that for those of you who have blood pressure problems, you’ll gain dramatic protection.  Even if you are considered obese this simple and fun exercise workout that takes only minutes to do, you can improve your chances for survival by 300%.  That’s something to grab your attention!  Wouldn’t you want to do everything possible to improve your health and live a more quality life?  With round fitness it is so simple and fun.

I recommend that you start with three minutes per day and gradually increase until you can rebound for 20 to 30 minutes.  Seniors start with two minutes of gentle bouncing a few times each day with a half hour in between rebounding.  This gives seniors connective tissue holding the organs in place a time to strengthen. Just a few minutes a day for seniors can invigorate them.  Let’s not forget hyperactive children or adults that can calm themselves down after just a few days of rebounding.  And I’m thinking of all the people who have trouble with anxiety    In today’s troubled times.  Well guess what?  Rebound fitness is just the coping tool you need to lower your anxieties.

Many organizations stand behind rebound exercise.  For example one says, “………for similar levels of heart rate and oxygen consumption, the magnitude of the biomechanical stimuli is greater with jumping on a trampoline than with running on a treadmill, a finding that might help identify acceleration parameters needed for design of remedial procedures to avert de-conditioning in persons exposed to weightlessness.” N.A.S.A. Journal of Applied Physiology

So with the medical industry behind rebounding and stating its benefits of low impact and a safe way to exercise, this has become the fastest expanding international trend of the millennium!

Another important piece of information is to not be fooled by the cheaper rebounders or the mini trampolines that are on the market.  I’ve purchased two and one broke within one week.  The other had broke springs rather frequently.  Can you imagine vigorously jumping on a mini trampoline and all of a sudden one of the springs breaks. From then on you may have serious doubts as to your safety?  It can happen with the cheap ones.  So choose to invest in one that is lifetime guaranteed.

So what are you waiting for? It’s simple, easy, and anyone at any age can do it.  I invite you to place your fitness on the top of your list for health.  If you can make it a number one priority for loving yourself along with eating healthier your quality of life can skyrocket.

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An individual who is above 40 years and wants to live a long term healthy life has to be physically fit.

Once we start aging our body also starts aging at the cellular level. Our skin getting darker, development of cellulite and sagging of our skin are all signs of aging.This is the time when we need to be physically fit so that we can carry on our daily tasks easily. We will be able to keep off arthritis also by being physically fit. Exercise helps in building our muscle strength which deteriorates with age.

The gains from physical fitness are many.

Our bodies are contrived for movement. Absence of such movement will make us suffer from stress linked illness, and age associated conditions.
Losing unwanted pounds is also another advantage of exercising. When you exercise you burn calories and in turn you lose your weight.

Exercise also helps in reduction of blood pressure.

When you exercise you lose some chemicals from your body which helps to reduce the risk of developing blood pressure.
An associated malady with high blood pressure is heart sickness. Normally people who have high blood pressure will also have some degree of heart disease also. Physical exercise helps you to decreases the chances of death due to heart attack. Also physical exercise will help you to keep away from risk of high cholesterol. Reduction in cholesterol will aid you to protect yourself from diabetes, stroke and other related diseases.
Physical exercise for people beyond 40 will help them to be free from mental distress and also stress linked sickness.

If you exercise daily on a regular basis the chances of depression and anxiety is reduced. That means you do not have to spend on anti depressants. Physical fitness will help improve psychological well being and you will be able to work peacefully. Your performance level will increase in your area of work or sports.
Aerobic exercise is different from physical fitness exercise.

Aerobic exercise helps us to improve our ability to use and transfer oxygen in our body. The blood supply to the muscles is increased. This helps us in improving our flexibility, balance and coordination of the different parts of the body will improve.
Exercising for those who are above the age of 40 years also has its advantages on bones and joints.

It assists to keep at bay Osteoarthritis. Osteoarthritis is a disease related to the weakening of leg muscles. People affected with this disease can do three types of physical fitness exercise. They are range of motion, aerobic exercises and strengthening. To strengthen your joints and without stressing too much you can do ‘push and pull against static resistance’ exercises. Cycling and walking is also beneficial. People suffering from arthritis should take up short and frequent exercise sessions and under the guidance of a physical therapist.
Exercise is also important to slow down the growth of osteoporosis.

This disease in particular attacks women once they enter their menopause stage. During this period bone mass strength reduces and to increase it physical exercise has to be undertaken. Moderate exercise, that is as little as one hour a week will help strengthening the bones.
Exercise helps to keep your bones and joints strong.

The benefits derived from exercising are not superficial. Exercising also strengthens your cardiovascular system. Your heart becomes healthy with exercise and you will have a healthy lifestyle even beyond your age. Follow regular exercise with healthy diet. You will surely live a longer, better and happier life. You can have a normal and better life style by doing light exercises also. So pave your way to a better and healthier life through exercises even if you are above 40 years.

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Strip the Fat From Your Life

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In my early adult years, I was a reasonably fit guy. I paid some attention to my fitness level, but I wasn’t fanatical about it. Not surprisingly, things changed in my forties. I was no longer able to maintain a reasonable fitness level without concentrated effort. In fact, by the time I was 44, I was out of shape and overweight. I had little energy and many outdoor activities were not fun anymore. I was not getting sufficient exercise.

It is a simple fact that as we age, if we do not exercise, we will begin to lose muscle mass and gain body fat. Our metabolism slows, and this slow but steady downward spiral will catch up to us eventually. Our fitness level will degrade unless we counteract this with a physical fitness exercise program that includes a muscle building component.

I knew that I wanted, and needed, to regain a healthy fitness level. I tried various forms of exercise including jogging, hiking, walking and working out with light weights. I also made changes to my diet. And I had various levels of success with each.

What really turned the corner for me was finding the right combination of a weight training – muscle building exercise routine, with aerobic exercise and a proper nutrition diet. While it is always important to begin gradually when initiating a new exercise and fitness routine, it was not until I started pushing myself with weights that I began to notice significant progress. My wife noticed too. Initially, I had been doing 3-4 sets of 4-5 different exercises, 2-3 times per week. That is not bad. However, I was not really challenging myself. I was typically doing 15 reps of each exercise, which meant that the weight that I was using was fairly low. Again, this is not a bad thing. But what I did not realize is that rather than building new muscle tissue, I was mainly building muscle endurance instead.

But building muscle endurance, instead of building new muscle, is not going to transform your body like intense weight training exercise will. Weight training, also known as resistance training, builds muscle, which in turn increases your metabolic rate. And that change in metabolic rate is sustained throughout the day, not just while you are working out. It takes energy, and burns calories, to maintain and build new muscle. It is the exercising of muscle during a workout, followed by muscle rebuilding after a workout, that provides the desired transformation. This applies to both men’s fitness and women’s fitness. And an effective muscle building fitness workout does not require extensive home exercise equipment or an expensive gym membership. Satisfying results can be achieved with a few dumbbells and a small bench.

So, what changed for me? I changed my weight lifting workouts from usually doing 12 to 15 reps of each exercise, to a more intensive routine that provides more muscle resistance. For each exercise, I start with 12 reps and a moderate warm-up weight. On each successive set, I increase the weight and reduce the number of reps. I increase the weight on the second set and do 10 reps. For set 3, I increase the weight again, performing 8 reps. On set 4, the weight is increased again, and I do 6 reps. On the final set I change things up and decrease the weight to the amount used in set 3 and do 12 reps. This is known as an exhaustion set.

On each weight training workout, I keep written notes of my workout and progress. I then adjust the weight used for each exercise based upon how I perform on set 4. If set 4 was too easy, then I know I need to increase the weights used, starting with sets 1 or 2. The process is iterative but this is an important key. I want to keep increasing my weights until the last 1 or 2 reps on set 4 are difficult. I really push myself on this set. If I can actually perform 8 reps on this set when my target was only 6 reps, then I need to increase the weight.

The point of all this, is that I am now lifting heavier and with greater intensity than when I first started. As a result, I am building muscle and this has made a significant difference in my results. My fitness level is up. My body fat is down. I feel better and have more energy. Fitness over 40 is attainable, but consider weight training exercise as a component to build and tone healthy muscle for better fitness. It is important to combine this with proper nutrition, vitamins, aerobic activity, and sufficient rest. Good luck on your journey!

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