Posts filed under 'Fitness'
Trying to firm and tone? Looking for a bathing suit body? No problem!
If you’re resistance training program isn’t performing for you; there’s a solution. Get back to basics: give your routine a face lift by reviewing these 5 fitness canons.
Canon 1: Always Exhibit Proper Posture The most important thing to remember when resistance training: proper form will make all the difference. Forget sets and reps, if it’s results you’re looking for and your form isn’t solid, you are asking for injury (not to mention an inferior workout).
Guarantee a shape-shift by using this technique: Stand in front of the mirror with feet shoulder width apart, eyes facing forward. Tuck you hips under and engage your abdominals - this will protect your spine and lower back and place your body in the safety zone.
Use this technique when performing a lift from a sitting position, as well. Make a mental picture; train your mind to notice if you are out of alignment by recognizing how this protective, invisible girdle feels around your torso. Soon, you will find your body naturally conforming to this posture.
Canon 2: Always Be Aware of Your Breath When performing a lift, always be aware of your breathing. This is especially important if you have considerations with your heart and blood pressure. If you hold your breath during resistance training you could be placing a dangerous amount of pressure on your heart.
Here’s a technique to help you breathe properly during a lift: While engaging the lift: inhale through your nose. Continue to take in this long deep breath until you’ve reached capacity. Then, quickly exhale through the mouth on your exertion. Over time your breathing pattern will become rhythmic.
Canon 3: Know The Difference Between Precision and Momentum It’s often been said: 3 repetitions performed with precision will net greater results than 20 repetitions performed with momentum. This statement demonstrates the difference in the two: Yes, you’ll need to challenge yourself and push your body’s limits, but swinging weights and using momentum not only looks sloppy, but begets equal results. The answer: A proper lift with a sensible weight will create definition and a sleek beautiful body.
Canon 4: Be Aware of Lifting To Heavy Canon 4 is a natural extension of the previous principle. Remember: it’s important to make strength gains during resistance training (and this will happen naturally) however, if you are forcing the lift, you are using a weight that is too heavy.
Here’s the test: After a workout, you may experience some slight soreness in the muscle. However, if this soreness lasts beyond 48 hours, it may be a sign that you are lifting too heavy. As a rule: always aim to warm up and cool down, before and after your workout session.
Canon 5: Hydrate, Hydrate, Hydrate The body is made of 60% - 70% water, therefore, it is important to hydrate the body before, during and after exercise as the increased exertion accelerates the rate of water loss. A rule of thumb is to drink at least an 8oz glass of water before during and after you workout. This will keep the body hydrated. It will also prevent dehydration and undue stress on your kidneys.
The Secret Canon: Something else to keep in mind for a safe, effective workout: obtain proper footwear. This should not be taken lightly. Proper footwear will help protect your feet, back and joints from receiving the majority of impact. As a rule you should take a constant inventory of your feet, replacing your training shoes 2-3 times per year (depending on use). You will know when it’s time if they’ve broken down or feel loose and sloppy.
Above all: Listen to you body! Be aware of what is trying to tell you. It’s my guess, however, if you aim your awareness toward these canons of resistance training; your body will reward you with a strong, shapely, and injury free body - just in time for summer.
By Lara Turner
May 12th, 2006
In this busy and fast lifestyle that we have adopted, we have forgotten to give ourselves the time to relax and to remain fit. In our list of priorities we often forget that one of the most important priorities is “how to keep ourselves fit and healthy”.
There are many, many recommended diets, exercises and so on and so forth but I believe that if we begin with a disciplined life and a correct diet and attitude to life we will be able to lose excess weight and remain healthy.
For instance, to get up early in the morning and to sleep well at night, we must make it a habit to get 6-8 hours of sleep. This, in turn, will help us to feel fresh and have the energy to cope with ‘any-kind-of-day’ i.e. stress will reduce and the body that is storing the unnecessary load of stress and fatigue will now be ready to cope with any diet and exercise regime and most importantly this takes away the one major cause of being overweight.
Now, we are ready to go for an early morning walk or do a few exercises of our own choice i.e. jogging, cycling or 15-30 minute yoga, calisthenics and aerobics, or whatever your doctor recommends is good for you. This will help you to move those muscles and those parts of the body that are slowing down with being overweight.
The most important part of any day is to drink up at least 10-12 glasses of water/liquids as this is vital to keep you healthy and helps to reduce extra food intake. We now come to the “compulsory” breakfast which should include some fruit, cereal and sprouts, if possible. This is a meal one must not miss but you must visit a Doctor or Dietician to start the right dietary plan according to your specific health requirements.
The Lunch can now be a little more elaborate but again in close proximity with what the Doctor/Dietician has recommended. However, as per the normal rules, lunch is allowed to be a little heavier than Dinner which should be “light and easy to digest”. Tea can be light again with a small snack i.e. a light digestive biscuit.
The basic thing that remains is to avoid fatty foods i.e. fried, oily foodstuff, pizzas, chips, white bread, butter in excess etc., things that are difficult for the body to digest and make it overweight. Last, but not least, I must add that while I am not an authority on all the above information, I am part of the crowd reading up various articles for the health of my family and myself. I have, as a result, made available the gist of all that many Doctors, Fitness Instructors and that various articles have recommended. These are the basic guidelines which I feel would help us all to lose weight and gain our health back again.
By Petr Thomas
April 27th, 2006
Jackknife Sit-Ups (3 sets of 15)
- Lie on your back on the floor with your arms stretched behind your head.
- Raise your legs and arms simultaneously to meet in the jackknife position.
- Try to keep your legs and arms straight throughout the exercise.
Incline Leg Pull-Ins (3 sets of 15)
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With the sit-up board set at the same 25-to-30-degree angle, reverse your body position so that your head is at the top.
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Reach behind your head and grip the bar that supports the board.
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From a legs-straight position bend your knees, pulling your upper thighs into your midsection.
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Straighten your legs, returning to the starting position.
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Don’t let your feet touch the board after you start the exercise.
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Concentrate on your lower-abdominal area as you do the movement.
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This can also be done on the floor.
April 8th, 2006
Treadmills are a great way to workout. They give a complete body workout and help in shedding the calories very fast. However they are high impact cardio vascular machines and doctor’s advice is needed before you can start working out on a treadmill. Thus it can put strain on the knee muscles and the joints. Hence patients who have arthritis in the knee, or foot and knee problems are advised to stay away from treadmills. Treadmills should be bought only after reading the treadmill reviews as well as treadmill ratings.
Manual treadmills cost a lot less but don’t provide too many functions, which the higher end models do. For home use also, many people prefer the powered treadmill as it gives them a variety of workouts in their home. These disadvantages withstanding, the treadmills machines provide a great workout. Whatever be the time of the day and the season, one can easily workout and keep in shape whether at the gym or at home with a treadmill.
Another disadvantage of the treadmill is that many people have been known to fall off the ramp. While exercising, this can cause injury. Hence many of them come with a safety latch, therefore the treadmill machines become more safe. One end of the latch is attached to the clothing of the exerciser, while the other is attached to the machine. If the person goes too far, the safety latch is detached from the machine, which brings the treadmill to the stop. When buying a treadmill, look for the treadmills, which have got good treadmill reviews as well as good treadmill ratings. You can look for these on the websites dedicated to exercise and treadmills as well as magazines. There are many options to choose from. These range from the manual to the powered and the electrical treadmills. They can start as low as $200 and can cost up to $3000.
By Cyntha Crown
April 3rd, 2006
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