Category Archives: Fitness

Fitness Tips To Improve Your Daily Workout

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Working out can be a challenge, which makes it even more frustrating when you don’t see results. But don’t give up yet! There are plenty of ways to make exercising easier and more efficient. This article offers some tips that will show you how to make the most out of your workouts.

  • When planning your exercise routine, put in resistance first and the aerobic exercise last. When exercising glycogen is used first an then fat is used for energy. Glycogen will be used for the energy for resistance exercises. Doing aerobic exercise next will help you to burn more fat because the stored glycogen has already been used.
  • A good tip to help you lose weight is to exercise moderately. A lot of people make the mistake of going too hard at first. They’ll do over two hours of cardio in one session and pretty soon they’ll burn themselves out. It’s best to go with a more moderate workout routine.
  • If you want a flat belly, not only should you do crunches, but you need to add in cardio. It’s important to remember that a flat stomach comes from reducing fat throughout the whole body. Unfortunately, it is mostly the case that the first place you put on weight is the last place you will get rid of it. However, toning the underlying muscles will help and kickboxing is a great way of doing this. It gives you a brilliant aerobic workout the powerful kicks train your abdominal muscles hard. Tae kwon do is also a great cardio ab workout.
  • Walking is a popular exercise and a great way to maintain fitness. It improves circulation, burns calories and strengthens your muscles. While walking, be sure to walk as straight up as possible without arching or leaning forward or backward. Avoid tilting the body, as this will increase your chance of straining muscles.
  • By joining a program or getting a video exercise guide one can learn new techniques and get fresh work out ideas. Learning new exercise strategies can improve results greatly as the body is being subjected to something different. A new technique learned from a program can increase fitness to another level.
  • Improve your balance. Stand on a cushion or pillow, using one leg. Hold a medicine ball, or another heavy object such as a milk jug or phone book, and transfer it from hand to hand, behind your head, and side to side. As soon as this becomes easy, do it with your eyes closed. Improving your balance will help with body control and coordination, attributes which will help your athletic performance.
  • You should stop using a weight belt when performing most lifting exercises. Over time, a weight belt will weaken your abs and lower-back muscles. The only times that you should wear a weight belt is when you perform large lifts, such as squats, deadlifts and overhead presses.
  • A great piece of exercise equipment to burn calories fast while working your entire body is a rowing machine. It’s an all in one machine that works your arms, both your upper and lower back, the muscles in your chest, abdominal muscles and legs. If you were going to use only one piece of fitness equipment, the indoor rower should be it. There are many to choose form but my favorite is probably the Concept2. It is the choice of nearly all top rowers.

Even though staying fit can be a lot of work, it’s worth the effort. Taking advantage of the tips suggested in this article will make sure that the time you spend working out pays off. Keep on trying in your quest to get in better shape. It won’t be long before you see the results you’ve been waiting for.

Top 6 Reasons To Get A Personal Trainer

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Personal trainer showing a client how to exerc...

We all need a little help with exercise sometimes, no matter if you are a beginner or someone who has been doing this for a long time. If you are still hesitating about whether you should get a personal trainer or whether it is worth the money, here are some things to think about.

To get an idea of where to start

Setting up a complete exercise schedule with all the activities you need to do – cardio, weight training and flexibility – can be a daunting task. You might be exhausted while making all the decisions and quit before you even start. That’s why a personal trainer can be really helpful. He or she can help you with goal setting and keep you within your own limit so that you can maximize your time and achieve the best result with minimal effort and stress.

To be challenged

A personal trainer can be really helpful if you need some variety in your workouts. A professional trainer can bring a fresh perspective to challenge both your body and mind. You will find it refreshing to try out new workouts using new equipment, such as kettlebells, free weights, and TRX ropes. Besides, people tend to slack off on their workouts from time to time, especially when things get more difficult. A trainer can motivate you to break the self-imposed limits and lead you to go further than you would on your own.

To see results

After exercising consistently for several weeks, are you confused as to why you are not losing any weight? If so, hiring a personal trainer may be a good choice. The trainer can review your current program and eating habits and help you create a more effective plan. They can also tell you whether the goals you set are realistic for you. More importantly, as someone on the outside, a trainer can see the results more clearly than you do.

To be motivated

A trainer holds you accountable. So when you are tempted to skip the gym, the trainer can “drag” you back, because it is much harder to justify blowing off an appointment with a personal trainer than your own freestyle exercise. Not only that, but a trainer provides some accountability, so that even when you do not have a session, you know your trainer will ask if you have done your planned workouts – a good way to keep you motivated.

Learn how to exercise on your own

Even if you would prefer to exercise by yourself, hiring a trainer in the beginning can be rewarding in learning the right way to exercise, especially if you want to learn more about the muscles in your body and the right exercises that target those muscles. Just a few sessions can teach you a lot about your own body and train it in the most effective way.

You are preparing for a sport event

If you are training for a marathon, cycling tour or other types of event, there are more reasons to get an experienced trainer. They can help you figure out what you need to do, create a training program and map out a plan for the coming event. Just make sure the trainer is experienced in the specific sports you are preparing for.

Yuan Liu is a freelancer who is either in front of her computer or in the gym. Sometimes she attends personal training sessions but has yet to commit to one trainer.

3 Reasons Why An Exercise Machine Is Better Than Running Outside

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Senior Minority Man Working Out Set On A White BackgroundThe weather outside is blistering hot. Or freezing cold. Or windy, or rainy, or a combination of these. Are these suitable conditions for running outside? Not really. If you find yourself wishing the weather would not impede your fitness ambitions, you should consider using an exercise machine in the comfort of the indoors. Exercise machines such as treadmills, stair-climbers and elliptical trainers can offer you the opportunity to tailor your workout to your specific health and weight-loss needs, without all the distractions you may face outside.

Here are 3 reasons why exercise machines might be a better choice for you than standard running:

1. More options

When you choose to work out on a machine, you have many choices. Speed, incline, resistance, etc; you can set them however you want or mix it up to make a varied program. Your city may be as flat as a Nebraska cornfield, but inside you could be climbing Mount Everest. In selecting a machine, you can pick the one that will give you precisely the workout you are looking for. Elliptical trainers can work your muscles and lower the stress on your joints. Treadmills help you train to walk or run long distances without taking you far from home. Stair-climbers provide a hard, high-impact workout to tone your muscles at a rapid pace.

The best part is, when you stay indoors, you could use all three. Cross-training is very popular these days. For maximum fitness, it may not be enough to do the same exercise at a similar pace and incline day after day. With more than one machine, or even a single machine using variable settings, you can work a greater variety of muscle groups in a shorter period of time.

2. Less dangerous

When you exercise outside, you potentially face some of the following risks:

  • Weather
  • Pollution
  • Traffic
  • Attacks

In order to accommodate the heat of summer and the cold of winter, or even just to steer clear of crowds and traffic, many people choose to run early in the morning or late at night. When they do, they put themselves at risk for mugging, kidnapping or even attacks by wild animals. Even if you can manage to avoid getting eaten by a mountain lion, you have everyday concerns as well. During aerobic activity, you breathe more deeply. Outside, you face a whole host of potential health problems as a result of air pollution, ranging from allergies and asthma to increased risk of heart attacks and stroke. All things considered, it may simply be best to stay inside, for your health and safety, or at least rotate your time spent outdoors with some exercise indoors.

3. Consistent workout

Exercising should be about getting the most efficient workout. And it turns out that using an exercise machine is the best way to get consistent results. While it is true that treadmills do not naturally replicate the road-running experience, there are easy ways to adapt your machine. Because they are so customizable to your specific needs, you can simply increase the incline to better reflect the pavement outside. And even better, you can watch television while you are doing it, and a treadmill is a lot softer than that hard pavement outside.

No one has all the time in the world to work out. When you do, you want to tone your muscles and burn the most calories possible for your effort. So it makes sense to choose a machine for exercise indoors. Better choices, no danger, and more consistency. With an exercise machine, it’s all about you.

Nicole is a freelance writer who enjoys writing about health and fitness. She recommends Orbit Fitness as a great exercise equipment company.

Getting Fit After Surgery: Simple Workouts For Your New Body

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Running on a TreadmillGastric bypass is the first step in a healthier, happier you, but it’s not the only step. Like any person trying to lose or maintain weight, or just tone and firm up, proper diet and exercise will now have to be a much larger part of your life than ever before. Bariatric surgery is not a typical—it is not designed to cure you of an illness or injury. It is designed to give you a chance at improving your life by bringing you down to a healthy, manageable weight.

Exercising After Surgery

Many people remain in the hospital for two to three days following gastric bypass, and while that doesn’t seem like that much time, a few days without getting out of bed can be hard on your muscles. During your hospital stay, try and stay relatively active by having a nurse or family member walk with you back and down the hall. This will keep your muscles loose and help you recover faster. Once home, remain active by walking around the house and performing normal daily tasks you’re accustomed to.

Although you should give time for your body to heal, don’t be afraid to move around. This will help you get into the groove of being more active.

Forming Healthy Habits

A few weeks into your recovery, you’ll begin to get more and more energy for activities as you are able to eat a wider variety of foods. As you will be seeing your doctor regularly, talk to them about integrating an exercise regimen into your daily schedule. They will be able to help you determine how much exercise your body can handle without risking your health.

Often you will be able to start off your regime with light cardio such as riding a stationary bike or jogging on the treadmill. Lifting light weights can also be a good low-impact exercise to get you up to speed. However, strength training is not typically incorporated into a GBP recovery program until four months following surgery.

Working up to Intense Exercise

Approximately six weeks after surgery, your energy levels should be high enough for you to intensify your daily physical activity. Set bimonthly goals for yourself, such as running without stopping for 15 minutes. Your stationary bike and treadmill should become your friend. If that kind of activity bores you, mix in other low impact sports, like tennis. Don’t forget to incorporate more protein in your diet too, such as with bariatric protein bars or other supplements to ensure your body is getting the nutrients it needs to build muscle.

Also, don’t be frustrated if you’re not reaching your goals. As long as you’re improving, there should be no cause for worry.

What to Avoid When Recovering From Surgery

Naturally, with any surgical procedure there are certain body motions that can hamper recovery. When beginning your exercise program, avoid activities centered around balance and coordination. Due to your body’s rapid weight loss, your center of gravity is rapidly changing. Therefore, you should not perform these activities until your balance stabilizes, usually around the six-month marker. Intense exercise and strength training typically takes a year to work up to, due to how it strains your abdomen and chest, which can hurt your healing stomach and intestinal lining.

Bariatric surgery requires intense lifestyle changes. You should treat weight loss and your health as a marathon rather than a race, and that means taking your time and having patience as your body changes.

Written by Michael Gal, a social media marketing specialist for Gastric Bypass Supplements, a leading provider for bariatric vitamins and supplements for gastric bypass patients.

The Advantages of Learning to Scuba Dive

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Fotografía hecha en Playa del Carmen, México, ...

Learning to scuba dive is on the bucket lists of many people, young and old, and for good reason. There are many advantages to be reaped for those who choose to learn how to scuba dive. Many of these advantages are health-related, but there are social advantages as well.

Great Workout

One common reason why people learn to scuba dive is that it’s a fun and effective way to get strength and cardio training. When you scuba dive, you constantly exert energy to move constantly against the weight of the water. Therefore, scuba diving helps strengthen your muscles despite the lack of physical impact. Scuba diving is great for anyone who needs to exercise, yet doesn’t want to risk their joints. The great workout you get is obvious by how sore and tired you feel after resurfacing.

Stress Relief

Despite the great workout it provides, scuba diving is actually a very relaxing activity. Many people take up scuba diving as a hobby because they find it’s a great stress relief for them. If you’re desperate to take your mind of off work and rediscover your zest for life, consider learning how to scuba dive.

Exercises Your Lungs

Scuba diving is an activity that offers people the chance to work their lungs and improve their breathing technique. Being underwater will help you develop deep breathing techniques, which help immensely when dealing with anxiety, depression, and any other disorders that are related to stress. Deep breathing also helps with the removal of toxins from your system.

A Social Activity

If scuba diving is one thing, it’s a social activity. Since scuba diving by yourself is very dangerous, people go scuba diving in groups, which means you’ll either be going scuba diving with your friends, or you’ll be meeting new people who also enjoy scuba diving. Either scenario is great and ideal. Who wouldn’t want to take up a new hobby with their friends or family?

However, don’t fret if no one you know is interested in scuba diving. Within your dive group, you’ll be assigned a diving buddy and you’ll probably end up friends quite fast.

Amazing Sights

Depending on where you scuba dive, once you go underwater, you may be in for some amazing, absolutely gorgeous sights. Also, since most people don’t scuba dive, you’ll being seeing things that have been seen by relatively few people. If you’re an avid lover of nature, especially marine creatures, you will not regret learning how to scuba dive.

Unique Hobby

One reason why scuba diving is on the bucket lists of many is simply because most people have never gone scuba diving. If you’ve been looking for something that makes you unique, neat, or interesting, scuba diving just might be that something. Of course, you shouldn’t learn to scuba dive simply to impress others, but it is definitely a benefit.

As you can see, there are many advantages of learning to scuba dive, and these advantages aren’t all health-related like most people tend to expect.

 

Northern Divers, not to be mistaken for the Northern Diver are a specialist manufacturer and distributor of diving equipment.  Find out  more and watch some of the great videos on the Northern Divers YouTube channel.