The Busy Fitness Pro

Posts Tagged ‘Strength Training’

Just put on your exercising gear and make your wish come true. For overall health any form of physical activity or exercise is very important. Exercising has manifold benefits both physical as well as mental. Half an hour of exercising everyday can give you the vigour and energy to carry on your daily routine without any hitch. Any form of exercising whether its aerobic exercise, strength training or yoga can give you the same benefits regardless of age, sex, and level of physical ability.

Regular Exercise makes your mood fresh and makes you feel better as well as look better. One of the most important benefits of exercise is that it boosts your confidence and improves the level of self-esteem.

Exercise is very important for heart health. During exercise your body delivers oxygen and nutrients to tissues which improves cardiovascular system of body. Benefits of exercise are increased if you are doing it regularly. Regular exercises improve the circulation of blood through your heart and blood vessels. A healthy heart will provide you more energy for your day to day activities.

If you have chronic problems like arthritis, diabetes and heart disease then resort to exercises. Regular exercise regime can assist you to manage and enjoy a healthy lifestyle even with these health problems. Regular exercise improves high-density lipoprotein (HDL), or fine amount of cholesterol along with reducing low-density lipoprotein (LDL), or bad cholesterol. Also physical activity helps in osteoporosis, type 2 diabetes and reducing overall risk of cancer.

Weight is the biggest health risk for people these days. For people who want to reduce weight and burn some calories. Walking, jogging, dancing, yoga or just any form of physical exercise can benefit you in your struggle to weight loss. Try to inculcate physical activity in your daily routine. Controlling weight won’t be a huge struggling if you are exercising. Of course you need to pay attention on your diet also.

Also exercise assist you to improving your sleep pattern, building immunity and developing positive approach towards life. Exercise doesn’t have to be boring routine. It can be fun and if you don’t like going to gym then there is no need to. Do what you like to do. Biking, running, walking and even dancing can provide you the benefits of exercising. So now stop searching for reasons to stay in bed and get going. For more information, Please visit us at http://www.soundbodytrainer.com

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By: FitNRG.net

For most people, losing tummy fat and reducing the fat hanging around the stomach area is the toughest to accomplish. There is a huge industry targeted at helping people losing their tummy fat. You see it every day – infomercials selling ab gadgets or diet supplements that claim to help you burn off your tummy fat. If you’ve spent money buying any of these “amazing” ab toning products, you’ll see that they all come with guide on how to diet and exercise.

In fact, probably about 95% of your time and effort needs to be spent on getting the right information on a good diet and following through with the diet, and taking time several days a week to perform strength training exercises each week.

Now that we’ve established that you can’t spot reduce by specifically targeting your belly fat, what can you do to eventually lose your tummy fat? As mentioned already, the best way to reduce stomach fat is with a good diet and exercise that will help you burn fat off of your entire body. As you lose overall body fat, your tummy fat will also go down as well.

There are some transdermal fat burners that you can apply to specific problem areas that can help get rid of fat in the applied areas. Fat burning gels such as Lipoderm, has had some success with some users when it comes to reducing fat in applied regions. However, the caveat here is that if you have a high body fat percentage, you’re not going to notice any benefit from using a topical fat burning gel like Lipoderm.

You can also use various fat burners and diet pills available on the market. Some of the better fat burners such as Hydroxycut, VPX Meltdown, Nutrex Lipo 6, and Biotest Hot Rox can help you kick your metabolism in to high gear and increase your fat burning – while you’re taking them. But what will you do after you’ve finished using them? You can’t use these fat burners for long periods as your body will develop a tolerance for these diet pills and there is also a potential to develop a dependence on these fat burners from prolonged use.

Fat loss is not easy, nor is it impossible. It takes consistent effort and determination to maintain a good diet and exercise program that will help you lose tummy fat. You will hit some plateaus along the way, and when that happens, take a step back and re-evaluate what you are doing, and see where you can improve upon to continue your fat loss.

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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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The Wii Nintendo revolution continues with some amazing product line up. The aim for company is to generate gaming interest for all generations. The Wii aims to get you out of the couch and onto exercising. All this while gaming was only standing but no exercise and Wii Fit has changed all that. The developers got the idea of a Wii Fit Balance Board while watching the Sumo wrestlers do the weigh-ins.
These sumo wrestlers are so heavy that the they use two scales to weigh both sides together. Same concept has been applied to the Wii Fit with the balance board which is dual scale and measures weight of the both the players, left and right side.
Wii has all sorts of physically interactive games which it has been trying to create and a generation ranging form three years olds to eight year olds have been busy lapping up its models. With the balance board it has now tried to combine exercise and gaming together to capture both the industries of games and fitness.
The Wii Fit and the Balance Board have about 40 activities including yoga, aerobics, strength and balance training.
There is an avatar called Mii which will tell you whether you are under or over weight and it will then try to create weight loss goals for you and you can then choose from a range of exercises to reach your goals.
Then there is a trainer which helps you get the exercises done correctly . For those who have never gone inside a gym this will be very helpful especially with the strength training and yoga modules.
There has been such a rush that old age homes and hospitals have been trying to get their hands on the Wii and it has been labeled as Wiihabilitation.
It is this aspect of the gaming system that has propelled it into the cult status and has left its competitiors far behind. In fact nobody thought that a simple blue tooth technology could result in such a gaming invention that entire nations are jostling to get their hands on the product.
You cannot cheat the system for sure so the best bet is to work hard on the Wii Fit and balance board and it will reward you with more and more advanced activities.
So rush to your nearby store and get your hands on the Balance Board and the Wii game so as to get the best out of gaming and fitness in a bundle.Enterpreneurs have set up shops ahere you can play Wii games and have bars set up around them.

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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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