If you are a health buff; you probably have heard of an effective exercise fitness program out today. The Mari Windsor Pilates which have been developed from the Pilates method is a healthy type of fitness program. If you have no idea what's it all about, read on to your delight. Besides the hype in acquiring people's hands on Windsor Pilates DVDs, you may still wonder, what is it with this people who hangs around in front of their television sets everyday for a maximum time of 20 minutes?
Where the Pilates term came from is dated back in history when Joseph Pilates developed an exercise program to assist himself out from acquiring sick easily. Soon, in his effort to develop a healthy exercise to boost his body against certain types of illness, he has developed the fitness exercise that which we all call, the Pilates Method as of today. It is a combination of exercises from doing yoga, gymnastics and wrestling.
The benefit of following the procedure of the Pilates method comes in three ways. One, the person is able to exercise anytime of the day without worrying about interrupting a normal daily routine. Two; it does work in terms of trimming down the weight of a person, even in realigning the joints and muscles of the body. And three, a person using the Pilates method doesn't have to worry much about buying expensive exercise equipment as the exercise proper itself only requires a mat and your focus.
A question about the effectives of the Pilates method to Seniors is also a concern. A good thing about the Pilates exercises, as mentioned above; is that the correct alignment of a body is achieved and if senior citizens observe this set of exercises everyday, it targets their main body structure, joints, ligaments, and muscles. And when the main components of the body are restored or probably just improved, movement wouldn't have to be so difficult for our old folks.
There are other benefits that the Pilates method gives to those dedicated and focused individuals. But, you be the judge of the outcome.
Monday, March 30, 2009
Workouts For Losing Man Boobs
Most men who suffer with man boobs have them because they are overweight due to overeating and lack of exercise. So if you fall into this category your question on how to threw of man boobs as just been answered for you. You need to start a diet and exercise program designed to eliminate man boobs.
Let's start with the exercise part. To lose man boobs we need to do two things lose fat and build muscle. To lose fat we need to participate in cardio exercise that increases our heart rate enough to start tapping into our fat reserves and burning this fat for fuel. To achieve this we need to exercise at a rate were we are lightly perspiring and not out of breath to the point were we could hardly speak. Most people would jump onto the treadmill for 30 to 60 minutes and work really hard, but this is were they are going wrong, sure by working hard you are burning lots of calories, but instead of the body using fat for fuel it's using muscle as well. We do not prefer to do this, the more muscle we have the more calories we burn each day . Look for a cardio workout of around 45 minutes on one machine. The best types of cardio exercise are cycling, fast walking, rowing and jogging.
We have got the fat burning sorted now, so it's now time to build some muscle on that chest, which would really assist in your chest's overall appearance. To build muscle we need to start an exercise routine that involves lifting weights. To lose man boobs we need to hit the chest muscles from every angle. So the exercise we would be doing to achieve this is the flat and incline bench press, the flat bench press would work the lower and middle part of the chest and the incline would work the upper part. If you are weight training on your own it would be advisable to perform these exercises on a bench press machine. If you have a competent training partner to spot you whilst training, free weights would be your best option. You should always do a few warm up sets first before you begin. Warm up sets should be roughly 15 reps and the weight should be about 50% of the maximum weight that you could lift. When you have completed the warm up sets and your chest muscles are warmed up, look to complete 4 sets of 8 - 12 reps and train to failure. If you could lift more than 12 reps increase the weight and decrease the weight if you cannot lift 8 reps. By training to failure on each set you would really give your chest a killer workout which would set you on your way to losing your man boobs.
One of the biggest advantages of weight training is its ability to increase the metabolism and not only do we burn lots of calories during the training, this increased calorie burn lasts for many hours after you have completed your training.
Let's start with the exercise part. To lose man boobs we need to do two things lose fat and build muscle. To lose fat we need to participate in cardio exercise that increases our heart rate enough to start tapping into our fat reserves and burning this fat for fuel. To achieve this we need to exercise at a rate were we are lightly perspiring and not out of breath to the point were we could hardly speak. Most people would jump onto the treadmill for 30 to 60 minutes and work really hard, but this is were they are going wrong, sure by working hard you are burning lots of calories, but instead of the body using fat for fuel it's using muscle as well. We do not prefer to do this, the more muscle we have the more calories we burn each day . Look for a cardio workout of around 45 minutes on one machine. The best types of cardio exercise are cycling, fast walking, rowing and jogging.
We have got the fat burning sorted now, so it's now time to build some muscle on that chest, which would really assist in your chest's overall appearance. To build muscle we need to start an exercise routine that involves lifting weights. To lose man boobs we need to hit the chest muscles from every angle. So the exercise we would be doing to achieve this is the flat and incline bench press, the flat bench press would work the lower and middle part of the chest and the incline would work the upper part. If you are weight training on your own it would be advisable to perform these exercises on a bench press machine. If you have a competent training partner to spot you whilst training, free weights would be your best option. You should always do a few warm up sets first before you begin. Warm up sets should be roughly 15 reps and the weight should be about 50% of the maximum weight that you could lift. When you have completed the warm up sets and your chest muscles are warmed up, look to complete 4 sets of 8 - 12 reps and train to failure. If you could lift more than 12 reps increase the weight and decrease the weight if you cannot lift 8 reps. By training to failure on each set you would really give your chest a killer workout which would set you on your way to losing your man boobs.
One of the biggest advantages of weight training is its ability to increase the metabolism and not only do we burn lots of calories during the training, this increased calorie burn lasts for many hours after you have completed your training.
The Finest Ab Exercises To Accomplish The Sculpted Stomach You Prefer
Below is a list of some of the best ab exercises for you to do at home.
Bicycle crunches were number one on the list at San Diego State university for the best ab exercises for the upper abs also known as the rectus abdominus.
Here is how the BICYCLE CRUNCH is done.
Lie on the floor and be sure your lower back is touching the ground. Put your hands beside or behind your head. position your knees so that they are at a 45-degree angle from your body and then begin to act as if u were riding a bike.
During this process you left elbow should touch your right knee and your right elbow should touch your left knee.. be sure to keep a steady breath throughout the entire exercise.
Another of the best ab exercises is the vertical leg crunch.
Here is how the VERTICAL LEG CRUNCH is done.
Lie on your back and left your legs vertical to the floor with the knees slightly bent.
Flex your abs and then lift up until your shoulder blades leave the floor. do not let your head touch the floor and do not pull up on your head. Let your abs do the work.
Do your best not to move your legs. Lift your chest up towards your knees. Lower your chest and lift for about 12-16 times and then slowly let your shoulder blades touch the floor. Be careful not to flop back on the ground as this could cause you to injure your back.
One of the greatest ab workouts is the reverse crunch. The reverse crunch also targets the upper abs as well as the lower abs.
Here's how to do the REVERSE CRUNCH.
Lie on your back place your feet on the floor with your knees bent. You could either place your hands on the floor or behind your head. Bend your knees so that they are at a 90 degree angle with the floor. Flex your abs and then in a small movement raise your hips off the floor.
Bicycle crunches were number one on the list at San Diego State university for the best ab exercises for the upper abs also known as the rectus abdominus.
Here is how the BICYCLE CRUNCH is done.
Lie on the floor and be sure your lower back is touching the ground. Put your hands beside or behind your head. position your knees so that they are at a 45-degree angle from your body and then begin to act as if u were riding a bike.
During this process you left elbow should touch your right knee and your right elbow should touch your left knee.. be sure to keep a steady breath throughout the entire exercise.
Another of the best ab exercises is the vertical leg crunch.
Here is how the VERTICAL LEG CRUNCH is done.
Lie on your back and left your legs vertical to the floor with the knees slightly bent.
Flex your abs and then lift up until your shoulder blades leave the floor. do not let your head touch the floor and do not pull up on your head. Let your abs do the work.
Do your best not to move your legs. Lift your chest up towards your knees. Lower your chest and lift for about 12-16 times and then slowly let your shoulder blades touch the floor. Be careful not to flop back on the ground as this could cause you to injure your back.
One of the greatest ab workouts is the reverse crunch. The reverse crunch also targets the upper abs as well as the lower abs.
Here's how to do the REVERSE CRUNCH.
Lie on your back place your feet on the floor with your knees bent. You could either place your hands on the floor or behind your head. Bend your knees so that they are at a 90 degree angle with the floor. Flex your abs and then in a small movement raise your hips off the floor.
Saturday, March 28, 2009
Try Out Home Ab Exercises
Everyone prefers a set of great abs, especially during the summer. A lot of people spend exurbanite amounts of money on expensive gyms and trainers, only to be unable to check the time or motivation to acquire to the gym. Many people are unaware that they could achieve strong, defined abs right at home in there living room. There are plenty of at home ab exercises that professional trainers use that you could learn on your own.
Most trainers and athletes would agree that the best exercises for strengthening the ab muscles are crunches. Crunches are one of the easiest ab exercises you could do at home, and most of us learn to do them as children in Phys Ed. class. To properly perform a crunch, start by laying on your back on the floor, feet on the floor, knees bent and arms crossed over your chest. You may also wish to put your fingers behind your head or on your neck to support the weight of your head, but it is significant not to pull on your head with your arms while performing this ab exercise. Next, bring your body forward, curling upwards to bend yourself into a tight 'V' shape. Slowly lower yourself back to the starting position and repeat.
Another really popular home ab exercise is the exercise ball crunch. This is a variation of the crunch performed by lying back on an exercise ball rather than on the ground. Using the ball assists support your back and neck, allowing you to really focus on using your ab muscles to lift you up. It is significant to practice by performing the crunch slowly to learn how to complete the exercise without moving the ball. You would check in time that you would be able to perform more crunches in less time than you would doing them on the floor.
For people who feel a lot of strain on their neck and back while performing traditional crunches, the reverse crunch (sometimes known as a V-up), might be a could alternative home ab exercise. Start the reverse crunch by lying on the floor and raising your legs in the air. Then rather than bend up towards your legs, slowly drop your legs back towards your chest, tightening you ab muscles to control the movement.. It is significant to perform this ab exercise slowly or your muscles would not have the opportunity to engage. This home ab exercise has the same desired effect as the traditional crunch, but is less strenuous.
As home ab exercise becomes more popular, some companies are introducing ab exercise machines and tools. Usually, these home ab exercise machines consist of flimsy frames that claim to assist you take strin off for head and back and make your crunches "more effective." These machines could range in price from $20 to $500 depending on size and material. However, research has shown that there is little difference between the benefits of using these new at home ab exercise machines and doing traditional ab exercises using proper form.
Most trainers and athletes would agree that the best exercises for strengthening the ab muscles are crunches. Crunches are one of the easiest ab exercises you could do at home, and most of us learn to do them as children in Phys Ed. class. To properly perform a crunch, start by laying on your back on the floor, feet on the floor, knees bent and arms crossed over your chest. You may also wish to put your fingers behind your head or on your neck to support the weight of your head, but it is significant not to pull on your head with your arms while performing this ab exercise. Next, bring your body forward, curling upwards to bend yourself into a tight 'V' shape. Slowly lower yourself back to the starting position and repeat.
Another really popular home ab exercise is the exercise ball crunch. This is a variation of the crunch performed by lying back on an exercise ball rather than on the ground. Using the ball assists support your back and neck, allowing you to really focus on using your ab muscles to lift you up. It is significant to practice by performing the crunch slowly to learn how to complete the exercise without moving the ball. You would check in time that you would be able to perform more crunches in less time than you would doing them on the floor.
For people who feel a lot of strain on their neck and back while performing traditional crunches, the reverse crunch (sometimes known as a V-up), might be a could alternative home ab exercise. Start the reverse crunch by lying on the floor and raising your legs in the air. Then rather than bend up towards your legs, slowly drop your legs back towards your chest, tightening you ab muscles to control the movement.. It is significant to perform this ab exercise slowly or your muscles would not have the opportunity to engage. This home ab exercise has the same desired effect as the traditional crunch, but is less strenuous.
As home ab exercise becomes more popular, some companies are introducing ab exercise machines and tools. Usually, these home ab exercise machines consist of flimsy frames that claim to assist you take strin off for head and back and make your crunches "more effective." These machines could range in price from $20 to $500 depending on size and material. However, research has shown that there is little difference between the benefits of using these new at home ab exercise machines and doing traditional ab exercises using proper form.
Pregnancy Classes And Exercise
Are you pregnant? Whether it is your first time, or one of many, pregnancy is one of the most challenging things women have to go through. This is a time when your body is exhausted and you experience so many changes. The last thing many women prefer to do is exercise, even though it is one of the best things to do while you are pregnant.
Benefits of Exercise When Pregnant
Exercise, obviously, is always beneficial. However, when you are pregnant it would assist you keep from gaining too much weight. Also, it would strengthen your body, which would make it easier on you when it comes time to deliver the baby.
Studies also show that if the mother exercises, that the baby would be more likely to be healthy and that when the baby grows up there would be less of a chance of the child becoming obese.
You do have to be careful to not overdo it while you are pregnant. While exercise is beneficial, you do not prefer to overexert yourself and cause harm to yourself or your unborn child.
Exercise and Pregnancy Classes
It might be beneficial to sign up for a class to assist you exercise when you are pregnant. Classes are great at providing that extra motivation that you need to make exercise a routine habit. It is hard to schedule exercise, but if a class meets a certain number times of week and you plan it in your schedule, you would be more likely to check the time to work out.
Also, a class is beneficial because the classes are taught by instructors who know a lot about fitness and have received training in the area. The instructors might be able to show you some exercises that would work well for your situation that you may not have known of otherwise.
In a class you would also have extra motivation. The members of a fitness class all prefer to see each other succeed. Your classmates could assist cheer you on when you are feeling down and need some assist.
Exercise and pregnancy classes are a great way to stay fit because in these classes the other members are pregnant and they know what you are going through. Also, the instructors specialize in assisting pregnant women with fitness and would know those pregnancy-specific work outs to assist you acquire in the shape you prefer to acquire in. Also, you would not have to feel self conscious about being pregnant, as all the other members are pregnant as well.
Go acquire Fit
Well, what are you waiting for? Go to your local gym and see what exercise and pregnancy classes they offer. Talk with an instructor and begin today. These classes might be just what you need for your situation. The longer you wait, the harder it would be to begin.
Benefits of Exercise When Pregnant
Exercise, obviously, is always beneficial. However, when you are pregnant it would assist you keep from gaining too much weight. Also, it would strengthen your body, which would make it easier on you when it comes time to deliver the baby.
Studies also show that if the mother exercises, that the baby would be more likely to be healthy and that when the baby grows up there would be less of a chance of the child becoming obese.
You do have to be careful to not overdo it while you are pregnant. While exercise is beneficial, you do not prefer to overexert yourself and cause harm to yourself or your unborn child.
Exercise and Pregnancy Classes
It might be beneficial to sign up for a class to assist you exercise when you are pregnant. Classes are great at providing that extra motivation that you need to make exercise a routine habit. It is hard to schedule exercise, but if a class meets a certain number times of week and you plan it in your schedule, you would be more likely to check the time to work out.
Also, a class is beneficial because the classes are taught by instructors who know a lot about fitness and have received training in the area. The instructors might be able to show you some exercises that would work well for your situation that you may not have known of otherwise.
In a class you would also have extra motivation. The members of a fitness class all prefer to see each other succeed. Your classmates could assist cheer you on when you are feeling down and need some assist.
Exercise and pregnancy classes are a great way to stay fit because in these classes the other members are pregnant and they know what you are going through. Also, the instructors specialize in assisting pregnant women with fitness and would know those pregnancy-specific work outs to assist you acquire in the shape you prefer to acquire in. Also, you would not have to feel self conscious about being pregnant, as all the other members are pregnant as well.
Go acquire Fit
Well, what are you waiting for? Go to your local gym and see what exercise and pregnancy classes they offer. Talk with an instructor and begin today. These classes might be just what you need for your situation. The longer you wait, the harder it would be to begin.
Friday, March 27, 2009
Four Things You Need To Know About Body Weight Exercise
I have been doing bodyweight exercise training for a while now. In that time, I have discovered a few things that you might prefer to know about bodyweight exercising and how to best approach it. By knowing these 4 things, you would be able to overcome some problems you might run into, or even avoid them altogether.
Had I known these 4 things when I started, I'd have avoided a few surprises:
1. This isn't a race or a contest, especially if this is new to you. Instead of focusing on how many modified push-ups you could do or how fast you could do them, learn to do the movement properly and slowly, at first. Start with a proper, step-by-step understanding of the movement and it's mechanics.
It may take you some practice and patience to master the basics of a particular exercise. The more challenging the exercise, the more you need to practice it properly...slowly...step-by-step. But it's worth it. And that brings me to my second piece of advice...
2. Go easy on yourself. You may not be able to fully do a pistol, but do the best you could today (without going to fatigue), and set a goal to do better next week.
3. I advise that you work on mastering only a few exercises at a time. No more than 2 or 3 at a time. That's what I do. In a workout, I may do up to 8 different exercises, but I really work on 2 or 3 of the ones that I need the most work on. I tend to do extra sets or perform these exercises slower than I do the ones that I have already mastered.
My reason for telling you to focus on just 3 exercises (heck, you could even just pick one) is to assist you avoid being overwhelmed by having to acquire good at all of the exercises at the same time. When you check that you have gotten good at one exercise (when you could do it a certain number of times, with proper technique), it would give you the confidence to conquer the next move.
Just last week, I was doing a challenging workout, and I was acquiring a bit light-headed. I then realized that I had forgotten something...
4. Breathe! I was holding my breath at some of the tough sticking points. That's the half piece of advice I have to give you. I know it's obvious that you should breathe properly, but it's good to keep reminding yourself not to hold your breath too long. Try forcefully pushing or whistling the air out of your lips as you push yourself past a tough spot.
Had I known these 4 things when I started, I'd have avoided a few surprises:
1. This isn't a race or a contest, especially if this is new to you. Instead of focusing on how many modified push-ups you could do or how fast you could do them, learn to do the movement properly and slowly, at first. Start with a proper, step-by-step understanding of the movement and it's mechanics.
It may take you some practice and patience to master the basics of a particular exercise. The more challenging the exercise, the more you need to practice it properly...slowly...step-by-step. But it's worth it. And that brings me to my second piece of advice...
2. Go easy on yourself. You may not be able to fully do a pistol, but do the best you could today (without going to fatigue), and set a goal to do better next week.
3. I advise that you work on mastering only a few exercises at a time. No more than 2 or 3 at a time. That's what I do. In a workout, I may do up to 8 different exercises, but I really work on 2 or 3 of the ones that I need the most work on. I tend to do extra sets or perform these exercises slower than I do the ones that I have already mastered.
My reason for telling you to focus on just 3 exercises (heck, you could even just pick one) is to assist you avoid being overwhelmed by having to acquire good at all of the exercises at the same time. When you check that you have gotten good at one exercise (when you could do it a certain number of times, with proper technique), it would give you the confidence to conquer the next move.
Just last week, I was doing a challenging workout, and I was acquiring a bit light-headed. I then realized that I had forgotten something...
4. Breathe! I was holding my breath at some of the tough sticking points. That's the half piece of advice I have to give you. I know it's obvious that you should breathe properly, but it's good to keep reminding yourself not to hold your breath too long. Try forcefully pushing or whistling the air out of your lips as you push yourself past a tough spot.
What To Look From The Pilates Exercise?
If you are a health buff; you probably have heard of an effective exercise fitness program out today. The Mari Windsor Pilates which have been developed from the Pilates method is a healthy type of fitness program. If you have no idea what's it all about, read on to your delight. Besides the hype in acquiring people's hands on Windsor Pilates DVDs, you may still wonder, what is it with this people who hangs around in front of their television sets everyday for a maximum time of 20 minutes?
Where the Pilates term came from is dated back in history when Joseph Pilates developed an exercise program to assist himself out from acquiring sick easily. Soon, in his effort to develop a healthy exercise to boost his body against certain types of illness, he has developed the fitness exercise that which we all call, the Pilates Method as of today. It is a combination of exercises from doing yoga, gymnastics and wrestling.
The benefit of following the procedure of the Pilates method comes in three ways. One, the person is able to exercise anytime of the day without worrying about interrupting a normal daily routine. Two; it does work in terms of trimming down the weight of a person, even in realigning the joints and muscles of the body. And three, a person using the Pilates method doesn't have to worry much about buying expensive exercise equipment as the exercise proper itself only requires a mat and your focus.
A question about the effectives of the Pilates method to Seniors is also a concern. A good thing about the Pilates exercises, as mentioned above; is that the correct alignment of a body is achieved and if senior citizens observe this set of exercises everyday, it targets their main body structure, joints, ligaments, and muscles. And when the main components of the body are restored or probably just improved, movement wouldn't have to be so difficult for our old folks.
There are other benefits that the Pilates method gives to those dedicated and focused individuals. But, you be the judge of the outcome.
Where the Pilates term came from is dated back in history when Joseph Pilates developed an exercise program to assist himself out from acquiring sick easily. Soon, in his effort to develop a healthy exercise to boost his body against certain types of illness, he has developed the fitness exercise that which we all call, the Pilates Method as of today. It is a combination of exercises from doing yoga, gymnastics and wrestling.
The benefit of following the procedure of the Pilates method comes in three ways. One, the person is able to exercise anytime of the day without worrying about interrupting a normal daily routine. Two; it does work in terms of trimming down the weight of a person, even in realigning the joints and muscles of the body. And three, a person using the Pilates method doesn't have to worry much about buying expensive exercise equipment as the exercise proper itself only requires a mat and your focus.
A question about the effectives of the Pilates method to Seniors is also a concern. A good thing about the Pilates exercises, as mentioned above; is that the correct alignment of a body is achieved and if senior citizens observe this set of exercises everyday, it targets their main body structure, joints, ligaments, and muscles. And when the main components of the body are restored or probably just improved, movement wouldn't have to be so difficult for our old folks.
There are other benefits that the Pilates method gives to those dedicated and focused individuals. But, you be the judge of the outcome.
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