The Busy Fitness Pro

Posts Tagged ‘Fitness Programs’

With the convenient body bugg armband device, you have the ability to control your weight and manage your calories 24 hours a day. This system really eliminates the need to spend your money on those meal plans and fitness programs that frankly, often do not work. Your Body Bugg is always around when you need to check on your intake of calories and make any small adjustments. This will add up quickly for you, especially when you can actually see, in numbers, how to achieve your weight loss goal.

The Necessary Calorie Information You Need to Know, Courtesy of the Body Bugg

You can quickly see how many calories you have burned throughout the day. Once you have reached your milestone for the day, you can simply relax or with the extra time you will have, prepare for the next day. If you haven’t reached your goal as of yet, you can do some light exercise or go for a walk, which may quickly bring you to your calorie reduction goal. If you can’t put the exercise into your day, all you have to do is make a few adjustments to your calorie intake to ensure you stay on track. It is entirely up to you. That’s what’s wonderful about the Body Bugg, with all the information you are given, you can make up to the minute decisions that help manage your weight.

A Variety of Sensors For Your Calorie Data Collection

The Body Bugg is sensitive and it works by accounting for several different physical characteristics. For a complete calorie profile, evaluations and measurements of your motion, steps, skin temperature, and sweat rate are recorded. It’s amazing how much diet tech can be found in an otherwise simple armband. This will free you of all those unexcused diet procrastinations you’ve come up with in the past. The data will be easy for you to understand, even though a lot of scientific calculating is going on in the Body Bugg. You can adjust your physical activity or food intake to get in the ideal range.

The Body Bugg is the exact device depicted on the hit reality show The Biggest Loser.

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Our health is the most valuable intangible asset we possess. Staying healthy throughout life is key to a more fulfilling, productive and happy existence.

Heart disease tops most lists as the number one health problem in the world. Thus, maintaining your heart health is crucial for your longevity and success and for the health of our society as a whole.

One way of keeping your heart healthy is providing it with enough aerobic training, or with so called cardio workouts, to keep it fit and in good shape. Cardio fitness trains your heart by giving it an extra load of work in supplying your body with oxygen.

Cardio fitness may include any type of physical exercises which trains your cardiovascular system, such as walking, jogging or swimming. When you work out your heart begins to beat faster, your pulse quickens and you start breathing deeper. Repeated exercise gives the heart extra training to stay healthy.

There are three key things responsible for the success and effectiveness of any cardio fitness routine. Those are: duration, intensity and frequency. So, before beginning a cardio exercise routine you should determine your workout goals and schedule. Remember, you should consult with your physician or medical advisor before beginning any training program or fitness regiment.

Let us start with the duration. Usually, one cardio fitness session may last 20 to 40 minutes. The duration greatly depends on your physical condition, your training goals and on the type and intensity of exercises you are doing.

If you are a beginner and only start with a light cardio session then your workouts may last no longer than 10 minutes. Determining the time of these sessions you should take into the consideration your present physical shape.

Avoid overloading your body and overstraining your heart during your exercise routines. Overstraining your heart will do you no good and may cause significant harm to your health and permanent damage to your heart and body. You may experience some discomfort in your muscles and joints as a normal process while your body acclimates to the new cardio fitness activities. However, if you feel any pain then postpone your next exercise session until after you have healed or consulted your doctor to ensure you have not pulled a ligament, tendon, or muscle.

Next, How Intense Are you?. For determining the intensity of your cardio fitness you should know your Maximum Heart Rate (Max HR). You determine it by subtracting your age from 220. For the beginners the HR during the exercises should not exceed 55% of the Max HR.

However, if you are in a good shape and have some experience in working out the intensity of your cardio fitness may come up to 65-85 percents of your Max HR.

Finally, What’s the frequency?. For attaining the best training results to improve your heart health, you should do cardio workouts on a regular basis. Three or four sessions a week is the optimal training frequency. You may also do your cardio daily while changing the type of activity you choose for your workouts. Remember that you must keep at it. No excericise program will be easy to keep up with, and you must make an concentrated effort to stick with the program.

Keeping in mind the three keys of cardio training you will help you heart stay healthy and attain excellent results through your workouts. Your can improve both the quality and prolong your life by keeping your heart healthy with regular exercise.

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It’s not true that people have an innate dislike for accomplishing fitness goals. The problem perhaps is the goals themselves. According to Gregory D. McCollum, co-owner of the Training Loft, a private personal training studio in Chicago:

“Start slowly, but do it with zeal. Ninety percent of all fitness programs work if you simply apply yourself. You will see a positive change in yourself by improving your cardiovascular health, increasing your flexibility and building up your strength.”

Starting out right

The first thing to do is to acquire a fitness evaluation. This can be gotten from your local gym or from your doctor. After getting the results, get a good trainer to tailor a fitness program that would match your needs.

If your cardiovascular health needs improving, you can readily engage in power walking. Power walking with constant and rhythmic pumping of the arms and legs can raise the heart rate and burn calories. Get a pedometer so you can see your “progress” immediately.

Other exercises

If you want to tone your thighs and your buttocks, consider doing lunges. Lunges can easily be carried out in hallways or in any long strip of space where you can go backward and forward easily. At work, consider using the stairs when going to upper floors. It might take longer, but it will be good exercise. Eventually, going up three floors would be as easy as one, two, and three.

If you have a pre-existing membership to a fitness club or a locally gym, take advantage of exercise equipment there. Forget “bulking up” during the first few weeks. Lose as much fat as you can first by engaging in aerobic exercises like treadmills and stationary bikes. If you can engage in exercise for 30 to 40 minutes in this equipment, you’re well on your way to improving your cardiovascular fitness.

Real health threats

According to Stephanie Kong, author of A Minute for Your Health: The ABC’s for Improved Health and Longevity:

“Two out of three people will die from cardiovascular disease or cancer. Eating too much fat contributes to both. Most Americans, even slim ones, eat too much fat. Why take the risk? It’s time you discovered how delicious low-fat eating can be.”

More fish, please!

One easy way to balance the good and bad cholesterol in one’s diet is by eating more fish. Once you fill up on good sources of protein like fish, high-fat red meats won’t be as satisfying. There are plenty of recipes floating around the Internet to make fish more interesting. Frying, filleting and roasting are only three of many ways to cook fish.

McCollum advises regarding brisk walking, the urge of bingeing and cooking at home:”Take a brisk walk when you feel a binge is coming on. You’ll find it refreshing, and you’ll lose weight. Cook more at home. That way you can control the quality of your food and you can control portion sizes. You are the only person who can prevent you from meeting your goals.”You’ve heard the experts; now it’s time to turn those fitness goals into reality.

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Compared to general programs, fitness programs for women are designed with woman’s specific body features and need in mind. We all realize that women are more prone to putting on fat and require more specialized technique to regain our sex bodies.
That being said, even women have widely different physical conditions from each other, and therefore there is no universal exercise regimen that works for everyone. To select your best fitness program, you will need to have some basic fitness know-how coupled with a really good understanding of your own body. The most reliable approach is to consult your doctor or a dietitian to find out what regimen is more realistic and effective for you. In case you have always been in good health and is not overly overweight, you may also get a reputable fitness guide and follow through. In fact, if you choose carefully, you can get hold of one which offers excellent customer support. That way, you will also have an expert next to you to provide professional advice.
In additional to the different physical conditions, women often have varied fitness needs. Let us take a look at what might be the best fitness programs for women in different situations.
1. For Fat Loss
To effectively lose your extra body fat, you will need to do both cardio and strength training. Cardio exercise along is not sufficient to help you continue to burn fat after the training is over. Likewise, if you only do strength training, you are likely to gain muscle without losing fat, and you will only look more bulky that way. If you want to get rid of extra weight the quickest way possible, you should also increase the intensity of your exercises at a moderate pace and add interval training into your routine. Obviously, cutting down your calorie intake in the mean time will get you faster results.
2. For Body Toning
For women to stay fit, a healthy level of muscle is a must. In general, women not only tend to have higher fat level than men, we also lose more muscle mass as we age. Less muscle, in turn, will lead to lower metabolism and difficulty to lose weight. What you can do to intervene this unhealthy cycle is to add strength training to your cardio exercises so that you can build some muscle while losing fat. You can do things like weight lifting, lunges, crunches and push-ups. This way, you will get toned up and feel more energized, younger, healthier and happier!
3. For Maintaining Weight
Many women cease fitness exercise as soon as they feel they have reached their goals, but, sadly, the weight lost is very easy to come back. For women to maintain a healthy body weight, experts suggest at least 40 to 60 minutes a day of moderate – intense physical activity, such as walking, jogging, running, gardening, or cycling. If you can keep to this routine, you are likely to maintain your ideal weight level.
With the many fitness programs for women out there, it might be a challenge to find one that are effective, safe and inexpensive. If you feel you need an opinion, you can simply check out the online forums, ask your best girl friend, or step into a few gyms and make a comparison. Either way, the key is to find a program which can produce results for you and which you feel you can stick to in the long term.

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I remember when I first learned about Microwave ovens, and the fact that they heat the food not the container. What a cool idea.

Why couldn’t a fitness program be like that–build the body without wearing it out?

Microwave ovens are so easy to use. You stick food in, then turn or press the timer. Or, what’s even cooler is that with one press of the popcorn button in a couple of minutes you’re munching on popcorn.

I’ve always wondered why, with all the marvels of our age, fitness isn’t as reliable. You can’t just start a fitness program and say, “Today I want to grow one inch on my arm. Tomorrow I’ll lose an inch of fat around my waist. And maybe this weekend I’ll build up some extra strength so I can help mom move the refrigerator next month.”

We all know it doesn’t work that way but, then again, before microwaves popcorn didn’t work that way either. So what’s the issue? Are we not demanding enough of our fitness programs, or do we just have a higher standard for kitchen appliances than for our own bodies?

This really hit me in a big way one day when I had to tie my shoes to go to a funeral. Until this funeral came up I had been wearing velcro shoes, the kind you don’t have to bend over and tie. I have to tell you, there is nothing like having trouble tying your shoes, in the context of going to someone’s funeral, to make you start thinking about fitness seriously.

That was almost 10 years ago. And you know what I’ve found out? People are far more demanding of their kitchen appliances than they are of their fitness programs. (Oh, not you, I mean other people.)

So why doesn’t fitness work better? I figured out that it has a lot to do with the words people use. People talk about getting fit, but it doesn’t have a clear meaning–not something you can test. It’s not like popcorn, where you can tell if it has popped or not.

The same concept applies to losing weight. The way most people talk about losing weight they make no distinction between losing 10 pounds of water weight, 10 pounds of muscle or 10 pounds of fat. It’s not the same you know.

For the average person it’s pretty easy to lose 10 pounds of water weight for a few days, only to gain it right back. And, for the average person, losing 10 pounds of muscle is disastrous. It will slow you down, make you tired quicker, make it harder to get around, and it won’t look much better. On top of that, it makes it easier to gain fat afterwards.

Losing 10 pounds of fat is harder, and takes longer, than those other two. But it isn’t that hard, and doesn’t take that long, if you know exactly how to do it. I once lost 40 pounds of fat in 70 days, mostly watching TV while doing it, because I knew exactly where the fat loss button was. It’s not as convenient as the popcorn button, but it is far more rewarding than the weight-loss of any type button.

So, what is the fitness equivalent to the microwave approach of cooking the food quickly but leaving the container cool to the touch? There are three things to focus on.

First, you have to know what a fitness goal is. Losing weight isn’t clear enough. Losing weight can make you less fit and make the change you are striving for less permanent.

If you burn both fat and muscle to reach your goal, you have destroyed the pan to cook the meal. You don’t have to do that. You can lose the unsightly, uncomfortable fat and keep lean muscle.

Next, you need to know your buttons. You can’t cook a turkey with the popcorn button. And you can’t build muscle with the endurance button.

The third point is to know the limits of what can and can’t be done. You can heat a turkey sandwich in a microwave, no problem. But for a thanksgiving dinner it is probably not the best tool for the job.

Even more important than those three items, though, is this: start demanding that your fitness programs work. Demand that they actually do something and not only accomplish something specific but that it is what you wanted to accomplish.

When you push the popcorn button you aren’t trying to heat up the popcorn and you aren’t trying to burn it. You are trying to pop it. And if the microwave does anything that you don’t consider successful, you get a new microwave. You should be as demanding on the tools you use on your own body.

Stop Being Lazy

Take Responsibility for Your Fitness

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