Aim For Fitness And Plan To Stay

It is very easy to plan a training program not quite so easy to see it through.

Why is this so? Well basically the traditional viewpoint is that if it’s a quick fix it isn�t working. While it would be nice to actually lose some weight in just a few days like most quick fixes, managing weight and losing weight through physical fitness is a slow and steady process that takes time and commitment.

Be sensible about what you can achieve and it will motivate you. Gradual weight loss, for those people who wish to shed off some extra pounds, is usually the safest.

That is why health and fitness experts had come up with the idea of lifetime fitness in order to teach people set realistic goals. These lifetime fitness programs generates dietary regimens that cut your normal calorie consumption for your weight by 500 to 1,000 per day, so will burning the same amount with exercise. In turn, this will definitely encourage healthier weight loss.

Lifetime fitness teaches you how to maintain a physically fit body at the same time enjoy and live a happy, contented life. It gives you the chance to strike a balance between the two (exercise and diet), and make exercise, be it team sports, cycling, or walking, something you will truly enjoy.

That is why lifetime fitness embodies the concept that making a long-term healthy lifestyle change is essential to keeping the pounds off once they are gone.

To know more of the advantages and benefits that lifetime fitness can bring, here are some facts that you need to know:

1. Lifetime fitness programs offer you the most comprehensive and wide-ranging fitness and health encounter with quality services, in which the customers will feel gratified.

Programs like this can help you with the correct method in maintaining the build-up to a program and sustaining you’ll health and competence.

2. Because the goal of lifetime fitness is to provide you with long-term achievements as far as physical fitness is concerned, these programs utilizes numerous fitness equipments that will tone and manage your health and the different parts of your body.

There is a variety of fitness equipment that will give your cardiovascular system a lift. You can also opt for some sports facilities that will provide you with an alternative way of being physically fit.

3. Lifetime fitness programs and centres also provide nutritional products such as food supplements that will aid in the formation of good blood cells and tissues thereby making your body at its pink of health.

Lifetime fitness centres and programs also provide you with up-to-date fitness magazines that do not only give substantial information about fitness and health but inspirational stories as well. These articles will give you an insight on how to make you life balance and how to live a life that is healthy and fit.

Indeed, staying fit and healthy can be a long and winding road and there are instances wherein you may find your enthusiasm fading occasionally.

Nevertheless, with the comprehensive programs provided by lifetime fitness plans, you can start heading back to the right tracks of a healthier you.

By: shrenksonlinepharma

Why Women Need Strength Training

Woman tend to shy away from weight and resistance training, especially heavy lifting. They prefer to do light weights with lots of reps or long slow cardio. Many think lifting heavy weights will bulk them up which is not possible because women lack the male hormone testosterone. The also feel long slow cardio will take body fat off faster when moderate to heavy weight training is far more metabolic.
Here are several reasons women should perform resistance training:

1)You will get stronger without putting on a lot of lean muscle mass. Some lean muscle is desirable as it improves your appearance and raises your metabolic rate. You will not, however, bulk up. The strength you gain will make everyday activities much easier.

2)You will lose bodyfat. Weight training is the fastest way to lose fat. Gains in lean muscle mass mean increases in metabolic rate and calorie burning 24 hours a day.

3)You will decrease your risk of osteoporosis. Research has shown that weight training can increase bone mineral density just like weight bearing exercise. Add some dietary calcium and you have a good program for not developing osteoporosis.

4)You will improve your mood. Weight training has been shown to improve both depression and anxiety. It also raises self esteem and gives you a sense of accomplishment.

5)You will reduce your risk of diabetes. Resistance training improves how the body processes sugar which can reduce the incidence of diabetes. Adult-onset diabetes is growing and research indicates that weight training can increase glucose tolerance.

6)You will reduce your risk of heart disease. Improving cardiovascular fitness has always been a part of the aerobics domain. No longer! Research has shown that resistance training can improve heart health in many ways. These include improvements in cholesterol profiles, lowering blood pressure and reducing coronary artery disease.

7)You will reduce your risk of injury, back pain and arthritis. Building stronger muscles also builds stronger connective tissue between the joints. Strengthening the lower back is also a very successful method to reduce low back pain.

8) You will improve your recreational and sports performance. Weight training improves overall athletic ability. Your exercise performance will increase dramatically if you weight train

Over the last decade, researchers have made strong arguments for the participation of women of all ages in resistance training. Still, the number of women who actually heed this advice is lower than expected. Now that you know all the benefits, grab yourself a personal trainer if needed, and start pumping iron for optimal health.

By: Lanny Schaffer, Ph.D-4885

Looking For Time And Money Savvy Workout Option � Try Home Fitness Videos

Do you want to make yourself fit and healthy than your other friends but want a cost effective yet result oriented workout option? Home fitness videos can be the best workout option for you. You can easily achieve your fitness goals using home fitness videos. They are great guide for home based workout. Fitness freaks from all over the world adopted home workout videos for their everyday workout needs.

Home Fitness Videos – Time and Money Savvy Workout Option
There are multi-dimensional benefits of using home fitness videos. Apart from being the most effective way of making you fit they are also cost effective and time savvy workout option. After adopting home fitness videos for your everyday exercising needs you can reduce the time taken in travelling to gym. You will get a more focused approach for your personal workout which is not there in a fitness program offered by any gym or health club in your city or neighborhood.

Home fitness videos are great help for those people who used to avoid their fitness needs due to lack of time. Such people can now perform everyday workouts at their preferred time early in morning and keep them fit. The best thing is that, one does not need to spend a fortune for buying home fitness videos as they come for a fraction of cost if compared to any regular fitness package offered by a reputed health club.

Workout Videos � Serving Custom Fitness Needs
Workout videos serve custom fitness needs of people. There are different varieties of videos available for health and fitness conscious people. Depending upon their personal needs people can purchase a home fitness video series for them.

Fitness experts engaged in production of home workout videos understands the varying needs of people in modern changing environment. They know what kind of fitness problems people have to face due to their busy lifestyle and they produce exactly what people need.

Home workout videos can be used by anybody. They are perfect way of home workout for everybody, be it youngsters looking for a muscular body or multi pack (six or eight) abs, working people who want to stay fit, or anyone else who just want to keep their body fit.

In summary, if someone is looking for a perfect option for home based workout then home fitness videos are the best option. It will provide the best exercising help as well as not put more economic burdens.

By: Ohara Evan

Yoga & Breast Massage For Beautiful Breasts

Women with small breasts evertime envy other women who have comparatively bigger and fuller breasts. However so as is often the case, the grass that always seems greener on the other side. They do not realize also that a lot of women with heavy breasts for so long to get smaller breasts, simply that because they get fed up of having sagging breasts and also of being compelled to wear tight bras to lift them up for then.

More often than not, women those do not like to resort to surgeries to lift breasts unless they are in the modeling profession, because also the scar from the surgeries can be permanent. Also that surgeries are not permanent cure for drooping breasts. With age just the firm effect, being achieved by the surgery can decrease and breasts may start to droop again.

Therefore also exercise and massage are most probably the best ways to counter this problem.

As breasts those are made of tissues and tendons, not the muscles, it is almost impossible to exercise them. However for exercising the chest muscles, with for which breast tissues are attached, is always good for your breasts. Please so beware of over-exercising. This may also make your breasts smaller in size, and as happens in cases of many athletes. Also for do not forget to wear a good sports bra just being rather than a regular bra while exercising.

Yoga is a form of exercise by which this works wonders for a lot of problems including sagging breasts. Any inversion pose is always good for your breasts. The most beneficial ‘asanas’ to lift your breasts are thus ‘Sarvangasana’, ‘Shirshasana’, ‘Biparita Karani’ and ‘Ardha Chakrasana’. Remember for yogic postures should first be practiced under the guidance of an expert.

Breast massage is always also said to firm up your breasts. However so you should always massage your breasts with very gentle upward, and round or inward movements. You can use though flaxseed oil to massage your breasts.

By: dr mony

About The Importance of Treadmill Parts

We live in a world where our life is almost always hectic. The way we work has changed widely over the years. We tend to spend more time sitting than moving around. Hence our body does not get the much required exercise that it would otherwise get if we are running around working. This means that we need to take time out to exercise our body so that we remain fit. But we are faced with shortage of time to drive around to a gym to exercise and that’s why the popularity of treadmills is increasing multi fold. Almost all homes of an average income family are having a treadmill at home in recent times.

Whenever we use a product it is always advisable to have an idea about the working and the different parts that go into that product especially exercise equipment. Improper use of exercise equipments can lead to injury and stress problems in future. Also with a treadmill around the possibility of you having to do some maintenance and repairing also arises. For good maintenance and small repairing jobs you should be familiar with the various parts that are found in the treadmill. Through this short article we intend to shed some light on the main parts that make up your treadmill so that you can have knowledge about your treadmill and its working.

From the outside, a treadmill looks to be very simple in construction. You have a walking belt that keeps moving and you just have to stand on top and run to a specific speed that you would set. But it is not a simple piece of construction. The major part of a treadmill is its motor and the drive mechanism. A treadmill is gauged only by the performance of its motor and drive mechanism. There can also be two motors present in a treadmill – one for driving the treadmill belt and one for the incline. There are also various types of drive mechanisms that you will see in the treadmills of today.

The motor that is used in a treadmill are usually DC motors. The motors will vary in size depending on their output and construction. It is not true that bigger the motor the more the power output. Technology has grown so much over the years that even a decent sized motor can churn out enough power as a much bigger motor. The most common motor used is a 24 frame DC motor. But treadmill motors are known to be noisier than other motors. This is because it is enclosed in such a constricted space and the construction is such. But lately there have been many treadmill motors available in the market that is very silent.

The other important part is the drive mechanism for the walking belt. There are chain drive mechanisms and also belt drive mechanisms. The chain drive mechanisms earlier used to be chain driven but the newer treadmill models use only the belt drive mechanism. Motor drive belts are vital in transferring the power that comes out of the motor to the walking belt. If the drive belts are not installed properly then the treadmill will feel sluggish no matter how powerful your treadmill motor is.

Many treadmills have the option of inclination settings. Such treadmills will have another motor for adjusting the inclination and also a gear system to raise and lower the walking belt for the required inclination. When the treadmill has two motors, the cost and the power consumption of the treadmill will be more than an ordinary treadmill. The treadmill walking belt is the area which faces the brunt of you exercise. It is the area which you use to walk or run on the treadmill. The walking belts in use nowadays are highly advanced to take up the assault it gets when being used and also are designed to reduce the impact on your knees and ankles while using the treadmills.

The outer frame of the treadmill is the part that you can hold on when walking or jogging slowly. However it is not advisable to hold on to the side frame while jogging at a faster speed. The side frame can also help you to regain your balance if you feel like you are losing your balance on the treadmill. It’s a safety cum functional part of a treadmill. The treadmills of today have a lot of electronics present in them.

The sophisticated electronics help you to know the speed at which you are walking, the calories you have burnt, your heart rate, time and distance covered and lots more. These electronic bits are hidden under the console and not visible to you. All that you can see is the fancy graphics and displays on the console.

Are You Well-Equipped?

With the fitness boom on an upsurge, the market is exploding with exercisers promising to slim you down, build you up, boost your energy levels – give you Total Fitness in short.

Does such a dream exerciser exist? The experts assesses the wide range of workout equipment, both high-tech and low, in terms of what they can and cannot do for your body.

EXER-CYCLES

Exercise Benefits: The Exer-cycle is highly effective in fat-burning provided you reach your target heart-rate zone (generally in about 20 minutes of continuous exercycling – at this point you start burning calories from fat.) Cycling is particularly effective because it works the correct powerful thigh muscles to produce a conditioning effect.

As cardiovascular fitness improves, stamina receives a natural boost.

Stationary cycling also tones up your lower body. It strengthens your thigh, buttock and calf muscles.

Recommended Duration and Frequency: You must cycle for a minimum of 20 minutes, and then continue for about 20 minutes more to obtain good aerobic benefits. Recommended frequency: Four times a week.

Risks and Cautions: An exer-cycle is low-risk machine and can be used by people of all ages. But it’s not a recommended option for those with very bad backs who cannot sit for long.

Tips: When buying, ensure that the bike offers the option of adjustable handles and saddle height.

Stretch your muscles well before getting on.

Riding position is very important: your knees should have only a slight bend at the end of the downstroke.

Sit erect and keep your head up.

Stationary bicycling often becomes boring after a time, so try and combine it with other diversions such as reading, catching an FM programme video-watching.

ROWING MACHINES

Exercise Benefits: The rowing machine is the most effective total-body toner. It’s also excellent for building strength since it’s a strenuous exercise. Flexibility gets a boost since the body has to go through a range of movements.

Rowing is not a very effective fat-burner as fatigue point is reached too quickly for most people to get into their training zone. For the same reason, most people don’t see more than moderate improvements in stamina.

Recommended Duration and Frequency: Beginners shouldn’t attempt to work on the machine beyond 10 minutes. Recommended frequency: Three times a week, so that the muscles get sufficient time to rest in between sessions.

Risks/Cautions: There is a high risk of injuries. Proper co-ordination of movements is very important. The intensity is high and the workout can cause certain stresses in the lower back. Niggling backaches shouldn’t be ignored.

Rowing is recommended for younger people as the pulse rate rises very fast in this workout and people with cardiac problems should avoid it. So also those with severe back-aches.

Tips: Rowing is a skill, so learn it from an instructor. Use it more as a supplementary exercise to a basic aerobic work-out.

CHEST EXPANDERS

Exercise Benefits: Chest-expanders work on the isometric principle: when you push the springs inward you create stress within the muscles you are using (the muscles of the chest), thus strengthening and bulking them up. When you pull the springs apart, the muscles around your shoulder girdle are exercised.

But the fat-burning value of such exercise is minimal as here again the upper muscles are used. Balance and flexibility benefits are also low.

Recommended Duration and Frequency: Frequency here is in terms of the number of repetitions, which should be gradually increased, depending on how well your body tolerates the exercise. It’s the ‘no pain, no gain’ formula at work – you have to create pain and tension that results in muscle stress and muscle build-up. It’s a very rigorous process of (spot) body-building.

Risks/Cautions: Chest expanders are safe for everyone, except those with tennis elbows or upper extremity problems. Stretching as an adjunct to the exercise is necessary or you will develop strong-looking but rigid muscles.

STEPPERS AND MINI-STEPPERS

Steppers are large and durable, while mini-steppers are small, compact and convenient to have around a small house; but both offer basically the same exercise benefits.

Exercise Benefits: Since the stepper exercises the large muscles of the body, which can bring up the heart-rate and maintain it for a long period, it has superb aerobic benefits, including fat-burning and stamina-boosting.

Strength benefits are high for the lower extremities. Flexibility and balance are however not markedly affected.

Recommended Duration and Frequency: Build up from five to around 20 minutes at least – longer than 20 minutes means more fat-burning. Do four times a week.

Risks/Cautions: Since there is only one-way movement, that is, in the vertical direction, certain lower-extremity problems tend to develop after prolonged use of this exerciser.

Tips: Posture is very important in gaining maximum value from the stepper.

TRAMPOLINE

Exercise Benefits: If you manage to achieve a good heart-rate elevation (that is, if you keep at it until you are in your training zone), you get aerobic benefits and burn fat.

The trampoline is a good strength developer for the lower extremities. Stamina gets a moderate boost.

Balance is honed, but flexibility improvements are moderate.

Recommended Duration and Frequency: You can work on it for 20 minutes or more. Frequency: About four times a week.

Risks/Cautions: it’s basically a workout for youngsters wanting to have a good time. Not recommended for grossly overweight novices. There is a risk of tripping and falling, therefore one should first practise under the eye of an instructor.

TREADMILLS

Exercise Benefits: The treadmill is a great method of exercising. With a motorized treadmill, you can choose your speed and incline and set parameters for yourself, which enables you to keep checking your pulse-rate and maintaining your progress.

It’s excellent for fat-burning, incorporating walking/running benefits. An excellent stamina enhancer. It also builds strength in the lower body.

Flexibility and balance improvements are low.

Recommended Duration and Frequency: Since it’s an aerobic workout, one should exercise for more than 20 minutes to obtain the benefits. Frequency: about four times a week.

Risks/Cautions: Although this is basically a safe exercise, you shouldn’t get too carried away: your heart rate may rise, causing problems. Overstepping your speed limit can also cause shin or ankle pain. Ensure proper rest intervals between sessions.

BAR-BELLS AND DUMB-BELLS

(Bar bells are long bars with or without weights on them. Dumbbells are small one-for-each hand weights.)

Exercise Benefits: They are cheap and very effective in exercising all the muscles of the body if you know how to use them to advantage. They isolate specific muscles and work on them (unlike rowing, for instance, which exercises several muscles at a time).

Fat burning is possible if you attain your target heart-rate. But it’s difficult for a beginner to achieve since it requires a lot of strength.

Dumb-bells and bar-bells tone up your body excellently, also are good at strength-building. Balance is improved to some extent, but these exercisers don’t do much for flexibility. Therefore stretching exercises are a must before and after these workouts, or you can turn into m inflated balloon after pumping weights.

A recommended exercise for women nearing their menopause, to help them reduce the risk of osteoporosis (brittle bones).

Recommended Duration and Frequency: Frequency here is in the form of repetitions, which depends on your physical capability and must be gradually built up. Should be done three to four times a week.

Risks/Cautions: People with existing muscular problems should avoid using bar-bells/dum-bells. Also, getting carried away can cause over-use injuries. Someone with a tennis elbow or a backache, for instance, who does a reverse curl may drop the bar and not only worsen his problem but also risk breaking a toe in the bargain.

Tips: Learn from an instructor how to use these exercisers to best advantage.

FREE WEIGHTS

Exercise Benefits: Various weights can be used effectively to strengthen and develop the muscles. You can use weights while walking – either ankle weights or a waist-band or hand-held weights. They help you keep pace with your exercise partner if he’s slow, and also get the same exercise benefit in less time – that is, with weights you will need a shorter period of time to reach your training zone than you do walking without weights.

They are an excellent body toner and great for strength-building, too. Balance improves, but flexibility benefits are low.

Recommended Duration and Frequency: A three-times-a-week workout is best. Frequency is in terms of repetitions, which must be gradually increased.

Risks/Cautions: Weight training, though interesting, needs prior medical consultation, exercise supervision and nurturing. Injuries take place due to lack of attention to the norms. Neglecting warm-ups can lead to stiffness; omitting stretching exercises can lead to pulled muscles; picking weights not recommended for you can cause injury. Have someone supervise you while you exercise with weights, especially while doing squats; if you get stuck coming up, you’ll struggle and push and get into a fix.

While walking with ankle weights, if you miss your step it may affect your stride. Weights jackets or hand-held weights are preferable.

SKIPPING ROPES

Exercise Benefits: Skipping provides a very good aerobic work-out and has a high fat-burning value.

Also, it’s an excellent work-out for your calves and the lower-body muscles.

A good stamina-builder.

It is not a total body toner; nor does it do much for the muscles of the upper body.

Recommended Duration and Frequency: Duration should be gradually increased to at least 20 minutes. Frequency: Can be done on even a daily basis (though athletes commonly use it as an adjunct to their running and walking routine).

Risks/Cautions: Skipping is a high-impact exercise and can cause degenerative knee disorders. Also, use proper footwear and skip on a good surface – made of either wood or a synthetic material that absorbs the shock.

 

Guide On The Best Adjustable Dumbbells

From their name are adjustable dumbbell units that allow you to easily adjust the weights. To change the weights, all you have to do is remove the spin from the collar and push it into the new weights.

Advantages of adjustable dumbbells

In addition to the ease of adjustability, these units come with many other advantages that include:

The range of exercises: With these units you can perform a wide range of exercises without necessarily changing your training equipment. Courtesy of the dumbbells, you can switch from triiceps kickbacks to biceps curls. All you have to do is change the position of your body. You can increase or maintain your weight.

Price: If you’ve looked around, you must have realized that buying a high-quality workout will cost you 1000s dollars. And this equipment will be concentrated on a minimal number of muscle groups. Adjustable dumbbells will cost you $ 200- $ 300 depending on the weight you are interested in. As mentioned above, with the units you can exercise almost any muscle group by simply changing your body position.

Room: Only a few of us live in large apartments. With these dumbbells, you do not have to worry about where you can put them, just as you need a small place. You can put them in the kitchen, the closet and any other place. It is up to you to make your decision.

Weight Increase: Since you can easily adjust the weights, you can add to the weights as you become stronger. This allows you to grow your muscles to the maximum. Also, since the units are unstable, you need more muscle and concentration to support them. This has shown that they contribute to muscle growth.

Factors to consider when purchasing the best adjustable dumbbells

For you to buy the best adjustable dumbbells, you need to consider some factors that include:

Easy weight control: Since you must change weights, you should drive with a unit that allows you to easily change the weights. To make your work easy after working out, the unit you buy should allow you to easily remove and store the weights.

The quality of the set: Even though the units are affordable, the last thing you want is to replace them after a few months. To avoid this, you should take time to explore the quality of the dishes and the bar. As a rule of thumb, you buy the highest quality of sets that you can afford.

Weights: Different companies include different types of weights in their units. The last thing you want, buy a sentence that does not give you the weights you need. To get the most out of your purchase, make sure that the set you buy has the lightest and heaviest weights you need to work out.

conclusion

This is what you need to know adjustable dumbbells. When buying the set, make sure you buy the highest quality. This requires that you purchase from a reputable store.