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Weight Loss and Fitness
Contents:
Pre Weight Lifting Warm Up Stretching Exercises
Author : Jay Miller
Being flexible - having well lubricated joints and elastic muscles - is one of the best ways to reduce the prospect of injury and give you the basis for a wide variety of workout routines
Your overall goal is to attain good range of motion, while gradually extending that range to a degree appropriate to your fitness level and body type There are several different ways to accomplish that goal, and you should use at least a few of them before every workout
Warm-ups are fundamental Cold muscles are much more likely to tear and lead to stretched or torn cartilage and other harmful results Warm-ups and stretches help produce the fluid that lubricates the joints, and it helps the muscles become more elastic Those both lead to safer, higher performance workouts
By performing warm-up routines, you actually do literally just that - warm up the body Internal body temperature can't raise by a large amount, or you would have all the symptoms of a fever Nevertheless, the temperature in the muscles can, and should, be raised slightly in order to dilate blood vessels and loosen muscles That dilation leads to greater blood flow, which helps oxygenate muscles and remove the waste products of cellular activity
Warm muscles are looser, more supple and flexible That reduces stiffness and lowers resistance to larger movements That helps reduce the risk of injury and prepares the body for high-performance activity
A good warm-up also raises the heart rate, respiratory capacity and the overall metabolic level Among other benefits, this helps deliver nutrients to muscles that will be useful for the workout to come Warm-ups help lubricate joints, too, as well as lowering the risk to stretched tendons and tears
Eight to ten minutes is the minimum for most people This can be done by low-impact jogging in place, simple stretches and other techniques
Static stretching, for example, is the old-fashioned stretch and hold for 30 seconds I recommend cutting this time to a shorter 20 seconds as studies have shown that stretching 30 second or longer can ultimately reduce muscle strength during workout This should be done with the arms, upper body, legs and neck
Dynamic stretching and ballistic stretching involve more active, bouncing-style or weight-assisted stretching, sometimes with extra force applied Both types are helpful Some dynamic stretches involve holding the arms out to the side, then swinging them back and forth across front of the body, repeating for 30 seconds A variation of this exercise is to make circles with your arms, starting with small circles and gradually increasing the circles to promote full range of motion in your shoulders
Another technique involves using a short bar across the back of your neck, lying on the shoulders Place your hands on the bar and then bend slowly left, then right, moving your head toward the outer edge of your foot
Abdominal muscles can be prepared by lying backwards on a large rubber ball Push back slowly and raise the arms above your head Repeat 10 times Loosen your hamstrings by lying on your back, and raising one outstretched leg using a large towel wrapped around your foot Grab the ends and pull up slowly Switch legs and then repeat for 10 reps
A full back stretch is accomplished by lying on your back and bringing both knees to your chest, hands clasped behind your knees Roll forward until your feet hit the floor, then roll back until your head touches Do 10 of these rolls
Groin stretches can be done safely by using a large rubber ball Place one knee on the ball and slowly rotate the ball a few inches away from your body Move the ball back toward your body, then switch legs Do 10 movements
Both the legs and back muscles can get a good warm-up stretch by doing toe taps Stand up straight, feet apart about shoulder width Lean forward, touching your big toe on one foot with the opposite hand - left hand to right foot, and vice-versa Those with lower back problems should consult a trainer or physician before attempting these
For maximum flexibility and injury prevention during workout, stretching routines and a light warm up jog on a treadmill should be carried out prior to every workout This will help maximize the range of motion and increase the blood and oxygen flow to your muscles, promoting better workout results
Jay Miller is fitness enthusiast dedicated to finding the perfect balance between nutrition and exercise to maximize results whatever your training goals are. Learn more at
http://www.PerfectBalanceFitness.com
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Handy Guide On How To Climb Everest
Author : Paul Bleakley
Ever wondered if you could climb the highest point on the planet? Follow this handy guide to find out!
1)First you need to have at least 3 years previous climbing experience and at least 2 climbing some serious mountains If you dont you need to start training straight away You must be familiar with the many types of snow and ice climbing including ice falls and vertical snow sheets You also need to be in excellent general fitness but probably most important is mental strength as this is something you will definitely be tested on
2)You need to get a full and through medical check-up by a qualified physician This should focus on your blood pressure and lung capacity but cover every aspect of your body and take note of any previous illnesses or injuries you have had It is not uncommon for super fit people to have serious problems once on Everest as high attitude can bring out previously hidden medical problems
3)Many dont realise just how expensive it is to go to Everest let alone climb it A package tour could range from $30,000 to $60,000 and you will spend at least $10,000 just for a licence from the Napolese authorities
4)Some basic medical training is advisable but not essential You should at least be able to recognise the signs of altitude sickness and other common illnesses of extreme climbing
5)Even if you are taking a package trip you will still need to do a lot of planning It may take up to 6 months to get all necessary visas and permits from the Nepal government With this in mind you will probably want to start planning you trip 1-2 years in advance
6)You will also need all of your own climbing gear such as tents, oxygen systems and hiking boots etc It is best to use the equipment you are already used to rather than using new stuff
7)You will need alot of luck to hit the summit as most people who start the climb have to turn back The biggest problem is the weather which can change in a second and can put a whole camp at a standstill for days Its just one of those things you have no control over, although the Sherpas can advice you the best time of year to go
8)Dont die on the way back Many people dont realise but most the people who have lost their lives on Everest have died on the way back from the summit Mainly because they have used all their energy getting to the top and have nothing left
9)Take advice from the experts and Sherpas on the expedition People often get what is known in the business as Summit fever were they will do anything at all to reach the top and often forgetting all common sense Its these times that are the most dangerous and were guides and leaders earn their money
10)If you do get to the top the only thing left to do is sit back and realise that you are at the top of the world Take in the view for a while and take a few photos but not for too long or your luck may run out!
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You Can Gain And Lose Weight With Law Of Attraction
Author : Chris Chew
Most of you would probably be familiar with the best selling book "Think And Grow Rich" by Napoleon Hill Many people have claimed that the book changed their thinking and have seen their personal wealth grow in abundance If people can think and grow rich, then can people think and grow thin? Can thinking to be thin help you to lose weight or conversely, for thin people, help them to gain extra weight?
Ever since the released of Rhonda Byrne's "The Secret" DVD and book in 2006, The Law of Attraction (LOA), which is the main theme of her work swept the world by storm If you are unfamiliar with the law of attraction, then the simplistic definition of the law of attraction is that you attract to you what are in your dominant thoughts and what you are focused on In other words, thoughts become things That means that you get what you think and focused on
Of course there are more to it than just merely wishful thinking and if you want to know more, the internet is full of articles on the application of law of attraction
Experts in the law of attraction such as Bob Proctor, John Assaraf, John Demartini and some others who appeared in "The Secret" explained that recent breakthroughs in neuroscience, quantum physics, metaphysics along with the understanding mental laws, reveal why the "law of attraction" and "positive thinking" work regardless of whether you look at the theory from a metaphysical or a scientific point of view in a Larry King show Oprah Winfrey also explored this subject several times in her TV programs
Scientists have long known that your subconscious mind is completely neutral and impartial and it will carry out any instructions the conscious mind give to it In other words, you can use the law of attraction to attract love, to lose or gain weight, attract wealth, quit smoking or whatever you desire
Unfortunately, most if not all of us are still running negative programs we picked up from others as children when our subconscious minds were very open, receptive and impressionable, or which we have developed over the years as a result of repetition of our own negative thinking and life experiences
Yes, many of you may say to me now that you have been thinking of losing weight, but is still getting fatter and fatter You see, when you are thinking of losing weight, you are using your conscious mind, but what is your subconscious mind thinking? Let me list a few examples :-
a) I am too fat, so I need to lose weight - This thinking cancels out each other Yes, you want to lose weight, but you are also thinking about being fat The law of attraction does not react to whether you want it or do not want it, it just delivers to you what you are thinking and focused on
b) My family members are fat, so I am genetically programed to be fat - I don't need to explain this further This is a self limiting thought and guess what? If you think you are fat, then you are Period
c) I wish to be thin - Now merely wishing is not good enough, the law of attraction will just entertain your wish You will always be wishing
d) It is difficult to lose or gain weight - Then you will never lose or gain weight because it will always be difficult for you to lose weight
So when you do not lose or gain weight even if you have always wanted to, it could be because of your self limiting subconscious thoughts Some of these limiting thoughts are so embedded in your subconscious mind that you are not even aware that they are there
Our own thoughts, when repeated often enough are programed into our subconscious mind and most of the time we do not even know that they are there sabotaging us These thoughts then become our beliefs, habits and automatic behavior
To change your results, you must overwrite the negative programming and instill new positive ones into your subconscious mind If you are getting more of the same or negative results in your life such as not being able to attract more wealth, good health or the body shape that you desire, then you have probably been unconsciously running old negative programs and reinforcing them with daily negative thought patterns
How do we get rid of limiting beliefs and negative thoughts then?
There are many techniques you can use to get rid of limiting believes and negative thoughts such as using goal setting, positive affirmations, meditations and creative visualizations I will not describe in detail how these methods work here as many books and articles about them However, from personal experiences, the best method is using self hypnosis
What is self hypnosis? You see, instead of spending alot of money for a hypnosis therapist to help you find out your self limiting negative thoughts (there may be thousands of them) in your subconscious mind and re-program new positive thoughts into it, you can now do it yourself through self hypnosis sessions through CDs or MP3s This will save you a lot of money and time
So if you want to gain or lose weight to get the bodyshape you want, change your negative beliefs and insert positive ones and by the law of attraction, you will begin to attract events, people, books, food, circumstances etc to help you get the bodyshape that you want Believe it and see the magic unfurl before you
Chris Chew is a fitness personal trainer and author of 'Burn Fat Build Muscles Fast'. More free articles at his sites at Learn Self Hypnosis and
Ideal Body Weight For Women
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5 Methods To Improve Your Treadmill Workout
Author : Cindy Heller
Here are a few suggestions for creating an intense treadmill workout If you think that a treadmill workout is boring, think again You can make your treadmill workout as challenging as you would like But before you begin any exercise program always consult your doctor first to see if you are suitable for intense workout
5 methods to improve your workout
1) Dumbbells/Hand Weights
Try raising and lowering five to ten pound hand weights as you walk By the end of a vigorous walk, you will have given your upper and lower body a good treadmill workout But if you are used to holding on to the side handles during your workout, start out a slow then build speed
2) Walk Backwards
Walking backwards uses your legs muscles in a whole new way and improves your balance and builds your psychomotor abilities, this is something very important for any sports person Your muscles will be stretched and worked to their max as the focus of the workout shifts to a whole new area of your leg
3) Speed Intervals
For this training always start with a good complete stretch and warm up For a complete workout, a good set will take about 20 minutes Start with a run of about 2 minutes for 400 meters then walk or do a slow jog of 2 minutes Rinse and repeat 5 times to get your 20 minutes This exercise will build good cardio as well as burn fat
4) Incline Intervals
This is basically similar to the interval training but with incline up and down With the same steps as basic interval training, now when every time you are walking or jogging slowly, set your interval to the maximum This is advance training so start off with interval training before attempting this exercise
5) Toes and Heels
Slow down the speed to a brisk walk, and then go on your tiptoes for 30 seconds Rinse and repeat for 10 sets These exercises will effective work your calves and gluteus There will be a slight strain for beginners, so it is advice that you start with 5 sets then work your way slowly to 10 sets
Stay in shape with a treadmill exercise program
A treadmill exercise program does not require learning any new skill and nor is the weather or boredom able to adversely affect the person in training to stay in shape A treadmill exercise program is best for people who prefer to exercise in the comforts of their home or for the busy person that has very little time to spare They can directly jump on to a treadmill to ensure that they get some exercise
The treadmill is superior to other exercise machines used indoors as it is very helpful to losing extra weight and burning calories In a treadmill exercise program one will be engaged in running which ranges from sprinting, walking, slow to fast jogging, depending on the exercising habit of a person A note of caution, please consult your doctor before taking on a new training program There have been cases of people going into cardiac arrest during or after a strenuous workout
The convenience of a treadmill exercise program is such that the person using it can do so at the pace of his or her own choosing as well as maintain a regular walking program To begin with, the treadmill exercise program may be of only five to ten minutes duration and it may also have a warm up and cool-down period to ensure that no injuries are sustained, as with any other form of physical activity
When on Treadmill, a person is active and breathing fast, due to the fact that the body is in need for more oxygen This actually helps the body to clear out a lot of toxins from the body Also during the workout or body is actively engaged in strengthening it self by burning away any unwanted weight Lastly as our heart rate increases, blood flow is also increased to our limbs and vital organs
While following a treadmill exercise program pay note to a few key points, such as the right footwork, proper walking form (from the waist to get better hip rotation), and arms action (swing your arms as if you are marching) Bear these pointers in mind and pay attention to your safety Always start slow then build up speed As with all sort of exercise, get the basics first before moving on to increase the intensity Give your body time to adapt before subjecting it to more intensity will decrease the chance of injury and improve your results
Cindy Heller is a professional writer. Visit treadmill workout to learn more about treadmill exercise routine and find out what is folding treadmill.
Syndication Source: Article Mind
How To Do A Calisthenics Workout Better
Author : Eddie Lomax
For some reason, people spend more time figuring out how to get the results they want with weight training than with a calisthenics workout Weight lifters come up with complex calculations of weight, sets, reps, rest periods, nutrition etc to gain an edge on getting superior results faster But when it comes to bodyweight workouts, it seems like the one size fits all method rules
I think this stems from the mentality that bodyweight exercises are only good for moderate improvements and general fitness And since it is believed to be a "mediocre" training method, it is only given "mediocre" attention This is a big mistake, and I'm going to show you why you should strive to make your bodyweight workouts the best they can be
Don't Rely On A One Size Fits All Calisthenics Program
You'll commonly see calisthenics used as a warm up for other forms of resistance training (weight lifting) or to improve general fitness Basic bodyweight exercise like push ups, crunches and squats come to mind But this doesn't even scratch the surface of the power of bodyweight workouts
Here is the truth Bodyweight calisthenics can be just as effective as weight training to improve performance, burn off fat and build a muscular body Therefore, just as much care and planning should be used to design your bodyweight only workout program as you would a weight training program A one size fits all, "mediocre" workout program just won't do
Use Multiple Calisthenics Workouts To Reach Your Ultimate Goal
Basically, there are three types of calisthenics workouts you should design One targeted to general fitness, one to fat loss and one to strength and size Why these three focuses? Because these are the three areas most people need to work on in order to reach their fitness, fat loss and physique goals
In the weight lifting world workouts are often split up along these lines And they should also be used in a bodyweight only program The trick is to design the programs so they focus on a specific goal, without neglecting all other goals
Blur The Lines Between Strength Training And Cardio Conditioning
The biggest mistake I see both bodyweight exercisers and weight lifters do is insisting on splitting up their resistance training and cardio training They divide their training so much that they don't get the best benefits
In the real world, activities require the COMBINED effort of all the muscles in your body, heart and lung power and mental toughness Activities must be performed in a fluid manner switching between all three You must blur the lines between your resistance training and cardio training
Bodyweight calisthencis workouts make this easy By using bodyweight exercises combined with fast paced calisthenics exercises, you can get a great workout that results in more real world benefits If you want you body to respond in the face of real sport, work and life challenges, you must train it properly by challenging the entire body as one complete unit
A calisthenics exercise program should be planned just as carefully as any other type of physical training Design different workouts with different goals in mind And push the limits by combining your resistance training and cardio training You'll be happy with the results
Coach Eddie Lomax helps you get the best at home workouts with the Ultimate Gymless Workout. If you think you know everything about bodyweight calisthenics workouts, check out the Above And Beyond Package.
Syndication Source: Article Mind
Senior Fitness Good News About Senior Fitness
Author : Peter Woronoff
The GOOD News
I hope it has been in all the newspapers and TV news shows I hope you saw it on Oprah and heard it on the radio
There is enough bad news in the typical newscast to depress a dozen optimistic souls Just listen to the news to bring your energy down It is a sad, frightening, depressing world out there if you trust the news media And it seems to be getting worse again
Just kidding But, have you heard? The latest research on aging strongly suggests we can be far more fit than we ever thought possible, and this is due to the adaptability of our bodies It is not too late even for those who could have, or should have started sooner
It seems that most of the previous studies regarding fitness and aging, have been done on the unfit That is, they studied sedentary individuals who were not exercising and were in the study in large measure because they were not fit They forgot to include fit individuals in the senior category
We have gotten many of our notions about what is possible in senior fitness from seniors who were not fit or from the average senior
A study of the average senior says little to nothing about those who are exceptional, that is, those who have succeeded in creating a fit life style
We can learn more from those who are successful, especially if we wish to be one of them Now that they are beginning to study fit seniors, what is possible for all of us appears much more exciting
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