Many women's lifestyle magazines frustrate us by providing exercise regimens for work and then adding: You can do this exercise in your office! What about those of us who work in a cube or other small space (with no floor space for Pilates-style stretches) that is not very private (do you really want your boss to wander by right when you're doing jumping jacks?). Even if you are cube-confined, you can maintain your health in a cube.
Make A "Health" Drawer
Your filing spaces are your friends. Most cubes have lots of little drawers. Make one of them a health drawer. Add a zip lock bag or two with healthy non-perishable snacks in it (maybe dried veggies), a few bags of herbal, non-caffeinated tea (switch over from coffee midday to help you sleep better at night), and a travel-size hand-sanitizing gel for use regularly when there's a cold going around the office (did you know most colds are transmitted through shared objects like doorknobs?). A decorative canvas bag can store an extra pair of athletic shoes in case you can take a 10 minute walk or stretch break over lunch.
Get Blood Back To Your Brain:
Pop goes the weasel. When you sit in a cube in front of a computer or on the phone for hours at a time, gravity pulls your blood towards your feet. It pools in your feet, ankles, and fanny; if you're ever noticed your feet looking puffy towards the end of the day, the puffiness may be a side-effect of having blood spending so much time down there! Our arm and leg muscles function as pumps to get blood back to the heart.
While you could just do jumping jacks to get the blood flowing back upwards, there are less noticeable ways to get blood moving: If you've got a shelf in your high in your cube, keep daily use ables (paper clips, stapler) there; getting up regularly will remind you to stretch. While standing lift your legs up at the knee, one at a time, to help get blood flowing. One enterprising woman kept a postcard pinned up towards the very top of her cube wall - and kept an ever-growing collection of postcards that she exchanged every day in the afternoon. The new postcard each day perked her up, and it gave her a reminder to get up and stretch several times a day.
Muscular injury is common in the desk-job world. The Center for Disease Control reports that 92,576 injuries resulted from repetitive motion, including typing or key entry. Make sure to take breaks from the keyboard at least once an hour. Use a wrist support at your computer when you are typing or browsing, Your forearm, wrist, and hand should be on a level, not making a V. The Harvard RSI action group suggests some exercises to help prevent repetitive stress injuries (http://www.rsi.deas.harvard.edu/). If you spend a lot of time on the phone and cant use a speaker phone, don't hold the phone by crunching your shoulder against your ear. Instead, invest in or ask for a headset or shoulder support for your receiver.
Drink Plenty Of Water:
Drinking water is very important. It can help you recover from a cold more quickly (though it doesn't cure it), replenish lost fluids after exercise, and assist in weight loss (many people think they are hungry when they are actually thirsty, so make sure to take a drink before diving for the candy machine). Keep a four-cup bottle or thermos near the computer and replenish daily. Don't overdo though - excess water can dilute important minerals and vitamins in your blood stream.
Make Sure To Take Your Vitamins and Other Pills:
Pill reminders. Do you need regularly forget to take vitamins because you're busy? Find an attractive, desk-top container to put the bottle in - a decorative flower pot is one option. Something attractive and eye catching will remind you its there. This can also work for daily medications, but keep in mind that some medications can be toxic to others or have street-value (many prescribed pain killers), so these are medications that should stay with you, rather than your desk.
2012年8月14日星期二
Easy Steps To Avoiding Gym Rage
Have you heard about this recently? Gym Rage! Many of us go through this at our local gym or fitness center on a regular basis and are become increasingly frustrated.
It usually starts as a group of trainees chatting away their experiences of the day on a bench or at a piece of equipment for fifteen minutes while you are waiting to use it.
Or someone is standing directly in front of the barbell rack doing tiny lateral raises when you want to get at the really big weights. Or casuals using equipment favored by the regulars and often looked at like pieces of personal furniture for their own use.
All this builds up stress especially between the months of January and April when the newcomers hit the gyms and fitness centers in an attempt to lose the weight gained over the Christmas and New Year period.
In trying to realize their New Years resolutions they overcrowd the aerobics area and take over the weight room leaving weights lying around and causing queues for equipment. Regulars of the gym experience these problems and tempers start to flare in a phenomenon becoming known as gym rage.
During this testing time, all gym-goers, both new and experienced and the employees of the fitness clubs know that the newcomers usually only last until April and after that their good intentions run out. To help you through this stressful time follow some of the hints below:
* Stand at the back of the aerobics class when you first start, as you will usually find the hard-core regulars will be down the front.
* There are no rules that govern how many members a gym can sign up, causing some fitness centers to become overcrowded with everybody wanting to use them in the morning and afternoon on their way to and from work.
So try to plan your visit to the gym a little earlier than usual or later in the day or evening. There is only one effective way to beat the January to April rush and that is to workout late at night after 7:00pm.
* Talking on your cell phone whilst you are working out, this will tie up a machine or piece of equipment for a long time causing problems. It's recommended that you turn off your cell phone whilst at the gym.
* Don't hog the machines; try not to go over the time limits set on the particular machine you are using. If there is a time limit please stick to it. The thing that annoys most people is the way people sit on a machine knocking out set after set. By performing one set to muscular failure and moving on will free up the machines for use by the next person.
* Wipe the machines down after use, try not to leave your sweat on the piece of equipment you have just used, use a towel to separate yourself from the machine while you make use of it and wipe it down thoroughly after use.
* Don't drop the weights onto the ground and don't clang them loudly as this is very off-putting to the other members. Make sure you return the weights to their correct place on the racks when you're finished with them even though you might have found them lying on the floor.
* One thing you don't want to do is constantly ask people if they've finished using a machine when they're obviously still exercising on it. If anything the trainee will try to sit on it longer just to annoy you. Be patient; don't interrupt them while they are lifting, wait until they finish their set first.
* A gym isn't a social club don't stand around in large groups chatting especially if you have a machine in use, do your talking in the locker room or at reception.
* Don't leave your towel or other personal items lying around on a bench or piece of equipment if you are not using it. Leave your training space as clean as the way you found it.
If the equipment is unattended for more than five minutes go ahead and use it, but be prepared to share also. Let people work in with you if the difference in weight is not too large. Leave enough space around you so that other people can approach the weight rack and get the equipment they need.
* Don't scream when you are going for that personal best lift, remember that the others around you are concentrating on their own work out too and don't need to hear you screaming out for attention. Exhaling loudly as you contract the muscles during your set is fine.
* Don't hog the water fountain. Only take a few mouthfuls of water and then move away. Don't fill up your huge water bottle with cold water and leave warm drinking water for the rest of the members.
* Follow the gyms code of conduct usually seen on the walls of the gym or fitness centers, and if trainees are not following the code report it to management don't take it into your own hands.
Do yourself a favor and put these simple steps to use the next time you are in the gym and you will be in for a much more pleasant experience.
It usually starts as a group of trainees chatting away their experiences of the day on a bench or at a piece of equipment for fifteen minutes while you are waiting to use it.
Or someone is standing directly in front of the barbell rack doing tiny lateral raises when you want to get at the really big weights. Or casuals using equipment favored by the regulars and often looked at like pieces of personal furniture for their own use.
All this builds up stress especially between the months of January and April when the newcomers hit the gyms and fitness centers in an attempt to lose the weight gained over the Christmas and New Year period.
In trying to realize their New Years resolutions they overcrowd the aerobics area and take over the weight room leaving weights lying around and causing queues for equipment. Regulars of the gym experience these problems and tempers start to flare in a phenomenon becoming known as gym rage.
During this testing time, all gym-goers, both new and experienced and the employees of the fitness clubs know that the newcomers usually only last until April and after that their good intentions run out. To help you through this stressful time follow some of the hints below:
* Stand at the back of the aerobics class when you first start, as you will usually find the hard-core regulars will be down the front.
* There are no rules that govern how many members a gym can sign up, causing some fitness centers to become overcrowded with everybody wanting to use them in the morning and afternoon on their way to and from work.
So try to plan your visit to the gym a little earlier than usual or later in the day or evening. There is only one effective way to beat the January to April rush and that is to workout late at night after 7:00pm.
* Talking on your cell phone whilst you are working out, this will tie up a machine or piece of equipment for a long time causing problems. It's recommended that you turn off your cell phone whilst at the gym.
* Don't hog the machines; try not to go over the time limits set on the particular machine you are using. If there is a time limit please stick to it. The thing that annoys most people is the way people sit on a machine knocking out set after set. By performing one set to muscular failure and moving on will free up the machines for use by the next person.
* Wipe the machines down after use, try not to leave your sweat on the piece of equipment you have just used, use a towel to separate yourself from the machine while you make use of it and wipe it down thoroughly after use.
* Don't drop the weights onto the ground and don't clang them loudly as this is very off-putting to the other members. Make sure you return the weights to their correct place on the racks when you're finished with them even though you might have found them lying on the floor.
* One thing you don't want to do is constantly ask people if they've finished using a machine when they're obviously still exercising on it. If anything the trainee will try to sit on it longer just to annoy you. Be patient; don't interrupt them while they are lifting, wait until they finish their set first.
* A gym isn't a social club don't stand around in large groups chatting especially if you have a machine in use, do your talking in the locker room or at reception.
* Don't leave your towel or other personal items lying around on a bench or piece of equipment if you are not using it. Leave your training space as clean as the way you found it.
If the equipment is unattended for more than five minutes go ahead and use it, but be prepared to share also. Let people work in with you if the difference in weight is not too large. Leave enough space around you so that other people can approach the weight rack and get the equipment they need.
* Don't scream when you are going for that personal best lift, remember that the others around you are concentrating on their own work out too and don't need to hear you screaming out for attention. Exhaling loudly as you contract the muscles during your set is fine.
* Don't hog the water fountain. Only take a few mouthfuls of water and then move away. Don't fill up your huge water bottle with cold water and leave warm drinking water for the rest of the members.
* Follow the gyms code of conduct usually seen on the walls of the gym or fitness centers, and if trainees are not following the code report it to management don't take it into your own hands.
Do yourself a favor and put these simple steps to use the next time you are in the gym and you will be in for a much more pleasant experience.
2012年8月13日星期一
Plyometrics for Children
Common games and activities such as hopscotch, jumping rope and jumping jacks can be characterized as plyometric exercise. This is because every time the feet make contact with the ground the quadriceps are subjected to the stretch-shortening cycle. Children should simply begin plyometric training with lower intensity drills and gradually progress to higher intensity drills.
Children and adolescents may begin as follows:
1) One to three sets of six to ten repetitions on one upper body exercise (e.g., passing a basketball back and forth from close range).
2) One lower body exercise (e.g. double leg hop) twice per week.
3) Finish with a running butt kick (upper legs remain vertical and movement is from the knees down. Athlete moves forward slowly, by kicking their own butt with their heels).
You can get creative with any exercise that involves using the muscles “explosively” keeping in mind that cushioning is an essential part of the completion of the exercise. The need to cushion will become less as the athlete ages but remain an important part until the body has matured physically.
If multiple sets are performed, participants must be provided with adequate rest and recovery between sets (e.g., two to four minutes) in order to replenish the energy necessary to perform the next series of repetitions with the same intensity. Unlike traditional strength training exercises, plyometric exercises are performed quickly and explosively.
Plyometric exercises may also be introduced into the warm-up period or incorporated into group game activities.
Children and adolescents may begin as follows:
1) One to three sets of six to ten repetitions on one upper body exercise (e.g., passing a basketball back and forth from close range).
2) One lower body exercise (e.g. double leg hop) twice per week.
3) Finish with a running butt kick (upper legs remain vertical and movement is from the knees down. Athlete moves forward slowly, by kicking their own butt with their heels).
You can get creative with any exercise that involves using the muscles “explosively” keeping in mind that cushioning is an essential part of the completion of the exercise. The need to cushion will become less as the athlete ages but remain an important part until the body has matured physically.
If multiple sets are performed, participants must be provided with adequate rest and recovery between sets (e.g., two to four minutes) in order to replenish the energy necessary to perform the next series of repetitions with the same intensity. Unlike traditional strength training exercises, plyometric exercises are performed quickly and explosively.
Plyometric exercises may also be introduced into the warm-up period or incorporated into group game activities.
2012年8月12日星期日
Jennifer Lopez - How she fights to keep off the baby fat
After a few pregnancies, body fat around the hips and stomach is very natural to have. However, it is not hard to lose that weight as Jennifer Lopez managed to do. It is said that Jennifer Lopez ( "Jenny from the Block") gained 25 kilos from her pregnancy with twins, but is looking more fabulous than ever. So, how do the celebrities lose those extra pounds afterwards?
To get rid of excess pounds Jennifer Lopez trained several hours per day. After her photo shoot for "ELLE" magazine, and her dress not fitting with additional material and safety pins (therefore having to be enlarged), the 39-year-old deliberately said: "I'll have to do something."
She started with a fitness program: every day about two hours of swimming, to get into shape. You can lose about twice the amount of calories swimming than running, so this seemed ideal. In addition to jogging and cycling to increase stamina, weekly Pilate’s classes were a must. Staff trainer Gunnar Peterson combined stretching, strength and breathing exercises to train weaker muscle groups.
To make the tough training suffice, Jennifer Lopez (J. Lo) kept to a strictly balanced diet. For breakfast Jennifer Lopez ate mostly fresh fruit with yogurt or muesli with dried fruit (stimulating the intestines and stomach, leading to a higher fat burning lead). She made sure to keep the black bread with ham, and Nutella rolls out of sight. Lots of fresh vegetables and healthy foods filled Lopez's lunch and dinner table. Jennifer Lopez now does more than five months of their hard fitness program to keep off the baby's abdominal fat.
The favorite routes run by J. Lo are the beach and the waterfront promenade. Sand is particularly effective in the shortest possible time, since it is very difficult to run in. Another plus point for jogging on the beach is the great panorama that J. Lo often enjoys during her mornings.
Being a full time mom, with a husband constantly away on tour and trying to keep hold of her career as well, Jennifer Lopez has done well to get rid of the excess pounds. Now, four 20-30 seconds per unit spent in the gym, every Tuesday and Thursday. This is her training plan for the next few months, because soon, the new mother will be back on stage and singing live. She is after all a role model for many women and a sex symbol for millions of men.
To get rid of excess pounds Jennifer Lopez trained several hours per day. After her photo shoot for "ELLE" magazine, and her dress not fitting with additional material and safety pins (therefore having to be enlarged), the 39-year-old deliberately said: "I'll have to do something."
She started with a fitness program: every day about two hours of swimming, to get into shape. You can lose about twice the amount of calories swimming than running, so this seemed ideal. In addition to jogging and cycling to increase stamina, weekly Pilate’s classes were a must. Staff trainer Gunnar Peterson combined stretching, strength and breathing exercises to train weaker muscle groups.
To make the tough training suffice, Jennifer Lopez (J. Lo) kept to a strictly balanced diet. For breakfast Jennifer Lopez ate mostly fresh fruit with yogurt or muesli with dried fruit (stimulating the intestines and stomach, leading to a higher fat burning lead). She made sure to keep the black bread with ham, and Nutella rolls out of sight. Lots of fresh vegetables and healthy foods filled Lopez's lunch and dinner table. Jennifer Lopez now does more than five months of their hard fitness program to keep off the baby's abdominal fat.
The favorite routes run by J. Lo are the beach and the waterfront promenade. Sand is particularly effective in the shortest possible time, since it is very difficult to run in. Another plus point for jogging on the beach is the great panorama that J. Lo often enjoys during her mornings.
Being a full time mom, with a husband constantly away on tour and trying to keep hold of her career as well, Jennifer Lopez has done well to get rid of the excess pounds. Now, four 20-30 seconds per unit spent in the gym, every Tuesday and Thursday. This is her training plan for the next few months, because soon, the new mother will be back on stage and singing live. She is after all a role model for many women and a sex symbol for millions of men.
2012年8月9日星期四
Top Five Exercises for Getting Healthy Without Leaving the House
Building good exercising habits can be a bit of a lifestyle change, but with these exercises it is plain to see that anybody can do them. You have no excuses to not create a more healthy lifestyle through exercise because you should not have to leave your house to do this. These exercises are going to make you feel much healthier and if you keep them up for a number of months, they should also bring down your stress levels to keep you emotionally healthy as well.
Squats – Squats are a very effective exercise for trimming your legs and buttocks. They can give you lean muscular features as well. To start, practice getting out of a regular chair using your arms as little as possible. Provided you can do at least a few repetitions, you should be providing your body with some incentive to start growing muscle in your legs and buttocks. As your muscles begin to grow, they will be able to lift you from a seated position numerous times and you will really start to see some results. Squats are a part of every single workout I do.
Crunches – Crunches are by far the best exercise you can do for your abdominal muscles without any equipment. They target the muscle group specifically and are quite effective at building mass and strengthening your abdomen. Crunches aren't necessarily a walk in the park but once you begin to see results, you will realize that all the hard work is really worth it in the end. If you are just starting to do crunches and add some muscle to your midsection, don't worry about getting your noggin all the way up to your knees. What is important when doing crunches is that you feel the stretching of your abdominal muscles and begin to feel them working after a few reps. As your muscles grow, you will be able to achieve much more muscle growth doing crunches.
Leg Lifts – Leg Lifts are an excellent and simple exercise that is great for building muscle mass in your legs and lower abdomen. To start, you will want to lay flat on your back with your arms at your side, and palms to the floor. Next, raise your legs until they are perpendicular to the floor without bending your knees. After you have reached the top of the repetition, lower your legs and before they hit the floor, start the next one. If the full extensions aren't possible, try bending your knees slightly to complete the exercise. After a few weeks of regularly pushing yourself with the leg lifts you are guaranteed to feel stronger and more solid in your lower abs and upper legs.
Pushups – Pushups are not fun. They have to be one of the most hated and feared exercises in the modern workout world. But their effect on the upper body should be reason enough for you to buck up and get on the floor. If a regular pushup from your toes isn't something that you think you can attempt at this point, you should try pushing off the walls at different angles instead of the floor. There are all sorts of products out there to help you with pushups but one of the easiest fixes is to do them from your knees instead of your toes. Any way you choose to do pushups, you will be building up your muscles in your arms and chest and eventually, you should be able to do one handed clapping pushups all day just like Rocky.
Running - Running is the most primitive form of exercise that you can do. It is our means of getting around and kept people fit for millennia prior to the invention of exercise. Running is by far my favorite form of cardiovascular exercise because of the way it makes me feel when I do it. Nothing else really gives me the high that running does. Running manages to get your heart rate up and begins burning calories immediately. Since running outside is not always an option you may consider a treadmill to keep you in shape. These days they make all different kinds of styles and options and can fit just about anywhere, so do your research on treadmills, as there is a lot to know. Once you have the treadmill right in your home you will have no excuse to not go for a run.
Hopefully some of these exercises get you into good and healthy habits, or at least cement already good habits at home when getting to the gym is not an option. If you can keep your nose down and work hard for a few months, you will definitely see results and that should be enough to keep you on the exercise train for years to come.
Squats – Squats are a very effective exercise for trimming your legs and buttocks. They can give you lean muscular features as well. To start, practice getting out of a regular chair using your arms as little as possible. Provided you can do at least a few repetitions, you should be providing your body with some incentive to start growing muscle in your legs and buttocks. As your muscles begin to grow, they will be able to lift you from a seated position numerous times and you will really start to see some results. Squats are a part of every single workout I do.
Crunches – Crunches are by far the best exercise you can do for your abdominal muscles without any equipment. They target the muscle group specifically and are quite effective at building mass and strengthening your abdomen. Crunches aren't necessarily a walk in the park but once you begin to see results, you will realize that all the hard work is really worth it in the end. If you are just starting to do crunches and add some muscle to your midsection, don't worry about getting your noggin all the way up to your knees. What is important when doing crunches is that you feel the stretching of your abdominal muscles and begin to feel them working after a few reps. As your muscles grow, you will be able to achieve much more muscle growth doing crunches.
Leg Lifts – Leg Lifts are an excellent and simple exercise that is great for building muscle mass in your legs and lower abdomen. To start, you will want to lay flat on your back with your arms at your side, and palms to the floor. Next, raise your legs until they are perpendicular to the floor without bending your knees. After you have reached the top of the repetition, lower your legs and before they hit the floor, start the next one. If the full extensions aren't possible, try bending your knees slightly to complete the exercise. After a few weeks of regularly pushing yourself with the leg lifts you are guaranteed to feel stronger and more solid in your lower abs and upper legs.
Pushups – Pushups are not fun. They have to be one of the most hated and feared exercises in the modern workout world. But their effect on the upper body should be reason enough for you to buck up and get on the floor. If a regular pushup from your toes isn't something that you think you can attempt at this point, you should try pushing off the walls at different angles instead of the floor. There are all sorts of products out there to help you with pushups but one of the easiest fixes is to do them from your knees instead of your toes. Any way you choose to do pushups, you will be building up your muscles in your arms and chest and eventually, you should be able to do one handed clapping pushups all day just like Rocky.
Running - Running is the most primitive form of exercise that you can do. It is our means of getting around and kept people fit for millennia prior to the invention of exercise. Running is by far my favorite form of cardiovascular exercise because of the way it makes me feel when I do it. Nothing else really gives me the high that running does. Running manages to get your heart rate up and begins burning calories immediately. Since running outside is not always an option you may consider a treadmill to keep you in shape. These days they make all different kinds of styles and options and can fit just about anywhere, so do your research on treadmills, as there is a lot to know. Once you have the treadmill right in your home you will have no excuse to not go for a run.
Hopefully some of these exercises get you into good and healthy habits, or at least cement already good habits at home when getting to the gym is not an option. If you can keep your nose down and work hard for a few months, you will definitely see results and that should be enough to keep you on the exercise train for years to come.
2012年8月8日星期三
Silver Yoga Improves Fitness in Seniors
While the benefits of performing yoga have long been discussed, it can often be an intimidating form of exercise to try. Some people picture a studio full of perfect-looking twenty-somethings who can contort their bodies into all kinds of interesting positions. Some people are afraid they might look silly if they don't know what to do or they are simply afraid of injuring themselves if they try to bend this way or that.
As most people age, they start to lose balance and flexibility, among other indicators of physical fitness, making it even less likely that they would attempt an activity like yoga that involves stretching and holding poses for certain lengths of time. Recently a group of researchers in Taiwan developed a type of yoga exercise program that they've named “silver yoga.”
This program, developed by Chen, Tseng, and colleagues (2), consists of four phases:
20 minute warm-up of eight poses to loosen up the body;
20 minutes of hatha-style yoga in which seven gentle stretching postures are performed;
10 minutes of relaxation in which three activities to rest the body are performed; and
15 minutes of guided imagery to facilitate relaxation.
This program was critically reviewed by experts in the fields of yoga, elderly exercise, geriatric nursing, geriatric physical therapy, osteopathy, sports physiology, sports medicine, and/or sports injuries (2).
In a study published in Nursing Research, Chen, Fan, and colleagues (1) studied a group of 55 participants aged 65 or older who participated in 24 weeks of a three time per week silver yoga exercise program. Measures of body composition, cardiovascular-respiratory function, flexibility, muscular power and endurance, balance, and agility were taken before the study began, at twelve weeks, and at 24 weeks.
At the end of the study, participants in the silver yoga group had significantly reduced body fat percentage, decreased respiration rate (indicating that the exercise took less effort, and improved shoulder range of motion (right shoulder abduction) compared to their pre-silver yoga measurements (1). Additionally, the silver yoga group had improved in all measured physical fitness categories when compared to the control group at the end of the 24 week study.
As the general population ages, it's becoming more important than ever for senior-based health programs to be developed and implemented to keep our seniors healthy and reduce the burden on the healthcare system. A silver yoga program is just one of many exercise options for older adults to participate in to positively affect their health. The importance of the above study is that it shows that exercise programs tailored specifically to the abilities and needs of an older population can, in fact, improve their overall physical health.
As most people age, they start to lose balance and flexibility, among other indicators of physical fitness, making it even less likely that they would attempt an activity like yoga that involves stretching and holding poses for certain lengths of time. Recently a group of researchers in Taiwan developed a type of yoga exercise program that they've named “silver yoga.”
This program, developed by Chen, Tseng, and colleagues (2), consists of four phases:
20 minute warm-up of eight poses to loosen up the body;
20 minutes of hatha-style yoga in which seven gentle stretching postures are performed;
10 minutes of relaxation in which three activities to rest the body are performed; and
15 minutes of guided imagery to facilitate relaxation.
This program was critically reviewed by experts in the fields of yoga, elderly exercise, geriatric nursing, geriatric physical therapy, osteopathy, sports physiology, sports medicine, and/or sports injuries (2).
In a study published in Nursing Research, Chen, Fan, and colleagues (1) studied a group of 55 participants aged 65 or older who participated in 24 weeks of a three time per week silver yoga exercise program. Measures of body composition, cardiovascular-respiratory function, flexibility, muscular power and endurance, balance, and agility were taken before the study began, at twelve weeks, and at 24 weeks.
At the end of the study, participants in the silver yoga group had significantly reduced body fat percentage, decreased respiration rate (indicating that the exercise took less effort, and improved shoulder range of motion (right shoulder abduction) compared to their pre-silver yoga measurements (1). Additionally, the silver yoga group had improved in all measured physical fitness categories when compared to the control group at the end of the 24 week study.
As the general population ages, it's becoming more important than ever for senior-based health programs to be developed and implemented to keep our seniors healthy and reduce the burden on the healthcare system. A silver yoga program is just one of many exercise options for older adults to participate in to positively affect their health. The importance of the above study is that it shows that exercise programs tailored specifically to the abilities and needs of an older population can, in fact, improve their overall physical health.
2012年8月6日星期一
How a Kettlebell can Really Help People get in Shape
Many people today are working hard to become physically fit and stay that way. Unfortunately, there are so many workout regimes on the market that people are not sure which are really the best for them. The reason for this is that people often hear strengthening is the most important part of a workout whilst others say that cardio is top priority. Completing both cardio and strength training takes up a great deal of time so many individuals push off the workout repeatedly because it does not fit into one’s busy schedule.
A kettlebell has created a solution to this problem. This workout tool is a ball which resembles a bowling ball, but has a handle on the top. It is used in various movements and exercises to provide both a cardio and strength training workout. A kettlebell has been helping many people get into shape.
The kettlebell accomplishes this because these workouts focus on working multiple sets of muscles at one time. By working multiple muscles at once, the kettlebell can help people get in shape by firming these muscles simultaneously.
This benefits people because they do not have to spend hours toning in the gym. Working just 10 minutes a day on individual muscles may require a person to spend countless hours in the gym every day. A kettlebell workout works all the muscles in the entire body in just 20 minutes a day.
A kettlebell workout involves a variety of swings and lunges which results in one of the most effective cardio workouts. A cardio workout gets the heart pumping faster which burns calories. These burned calories contribute to weight loss. A few repetitions with a kettlebell will get a person sweating in no time which means the heart is working harder.
Another way a kettlebell workout helps people get in shape is by strengthening a person’s core. The core is a person’s trunk which includes abdominals, obliques, back muscles, and the glutes. When these parts of the core are strengthened a person is much more fit which can increase other activities. A strengthened core can improve a person’s workout which will help other areas of the body. Additionally, a stronger core can help a person lift items on a daily basis and improve posture. All of these contribute in helping a person get in shape.
A kettlebell can improve a person’s overall physical fitness much faster than traditional workouts.
A kettlebell has created a solution to this problem. This workout tool is a ball which resembles a bowling ball, but has a handle on the top. It is used in various movements and exercises to provide both a cardio and strength training workout. A kettlebell has been helping many people get into shape.
The kettlebell accomplishes this because these workouts focus on working multiple sets of muscles at one time. By working multiple muscles at once, the kettlebell can help people get in shape by firming these muscles simultaneously.
This benefits people because they do not have to spend hours toning in the gym. Working just 10 minutes a day on individual muscles may require a person to spend countless hours in the gym every day. A kettlebell workout works all the muscles in the entire body in just 20 minutes a day.
A kettlebell workout involves a variety of swings and lunges which results in one of the most effective cardio workouts. A cardio workout gets the heart pumping faster which burns calories. These burned calories contribute to weight loss. A few repetitions with a kettlebell will get a person sweating in no time which means the heart is working harder.
Another way a kettlebell workout helps people get in shape is by strengthening a person’s core. The core is a person’s trunk which includes abdominals, obliques, back muscles, and the glutes. When these parts of the core are strengthened a person is much more fit which can increase other activities. A strengthened core can improve a person’s workout which will help other areas of the body. Additionally, a stronger core can help a person lift items on a daily basis and improve posture. All of these contribute in helping a person get in shape.
A kettlebell can improve a person’s overall physical fitness much faster than traditional workouts.
2012年8月1日星期三
Elliptical Machines Cardio Fitness Benefits
Many of us find that there are benefits from working out on an elliptical workout machine. This is because they are a very effective workout machine on the market. Plus the elliptical machine offers the capability to obtain great cardiovascular fitness without the associated injuries.
An Elliptical Workout Machine, What is it?
The elliptical treadmill machine comes equipped with two plates for the feet. With this it also has two pairs of handles. Users will notice that one set of handles is adjustable to their needs while the other remains attached on a permanent basis.
An elliptical workout machine uses a combination of movements that you would only normally get from a combination of running, step climbing, and cycling. All the while, your legs are moving in a natural and full motion. The term elliptical is a reference your legs moving in a circular motion.
Benefits of Using an elliptical treadmill machine
If suitably used as directed, these elliptical workout machines will prove to be the best cardio machine available. moreover, they are easy to use as well. As a result, many people find that they can avoid feeling tired while they have burned off more calories than standard cardio.
If you compare this workout machine to other methods of training, you will find it is low impact. You are able to avoid the normal strain that a cardiovascular workout has on the back and joints when you use one of these elliptical workout machines. These machines will often find testimonial for use by those with ankle problems, knee problems and even arthritis. Which is why the elliptical machines are often touted as one of the safest workout machines around.
Additionally, the machine does not force people to move in awkward positions therefore they have less strain on their back. In addition, the machine does not require that you have to pull or push anything. You will instead have the ability to remain standing straight as you maintain a natural stance. People have the option to do either a full body workout, or just the lower or upper sections.
A great way to work the entire body for cardio fitness is by using the upper handles. Additionally, there is resistance that allows the perfect way to strengthen both arms and abs. This will also help with the buttocks, hips and waist that tend to be problems for most people.
If you utilize the medium or high resistance settings on your elliptical machine, and keep a slow workout pace you will find that you burn the most fat. You will find that this is just like hiking. For those who are seeking out cardio designed for the entire body, you should focus on a faster workout.
Switching up between both fast and slow workout speeds will give you better final results. When you do this, your fat starts to burn and your heart rate increase. To sum it up, the elliptical machine will deliver the best cardio fitness methods as long as it is used properly.
An Elliptical Workout Machine, What is it?
The elliptical treadmill machine comes equipped with two plates for the feet. With this it also has two pairs of handles. Users will notice that one set of handles is adjustable to their needs while the other remains attached on a permanent basis.
An elliptical workout machine uses a combination of movements that you would only normally get from a combination of running, step climbing, and cycling. All the while, your legs are moving in a natural and full motion. The term elliptical is a reference your legs moving in a circular motion.
Benefits of Using an elliptical treadmill machine
If suitably used as directed, these elliptical workout machines will prove to be the best cardio machine available. moreover, they are easy to use as well. As a result, many people find that they can avoid feeling tired while they have burned off more calories than standard cardio.
If you compare this workout machine to other methods of training, you will find it is low impact. You are able to avoid the normal strain that a cardiovascular workout has on the back and joints when you use one of these elliptical workout machines. These machines will often find testimonial for use by those with ankle problems, knee problems and even arthritis. Which is why the elliptical machines are often touted as one of the safest workout machines around.
Additionally, the machine does not force people to move in awkward positions therefore they have less strain on their back. In addition, the machine does not require that you have to pull or push anything. You will instead have the ability to remain standing straight as you maintain a natural stance. People have the option to do either a full body workout, or just the lower or upper sections.
A great way to work the entire body for cardio fitness is by using the upper handles. Additionally, there is resistance that allows the perfect way to strengthen both arms and abs. This will also help with the buttocks, hips and waist that tend to be problems for most people.
If you utilize the medium or high resistance settings on your elliptical machine, and keep a slow workout pace you will find that you burn the most fat. You will find that this is just like hiking. For those who are seeking out cardio designed for the entire body, you should focus on a faster workout.
Switching up between both fast and slow workout speeds will give you better final results. When you do this, your fat starts to burn and your heart rate increase. To sum it up, the elliptical machine will deliver the best cardio fitness methods as long as it is used properly.
2012年7月25日星期三
NESN's Tom Caron on running, steps, and training for a 9k
Just like his colleague, Jenny Dell, Tom Caron is also training for this year's Run to Home Base.
The 2012 Run-Walk to Home Base Presented by New Balance honors veterans and raises money for the Red Sox Foundation and Massachusetts General Hospital Home Base Program, which provides care for veterans with combat stress or traumatic brain injury and support services and counseling for wounded vets' families.
Since Jenny and Tom have both said they'd like to beat the other during this weekend's race, we thought we'd let you get a sneak peek at their training by giving them each a Fitbit to track their steps.
Here's my Q&A with Tom about how his training is going thus far:
Q. Why did you want to participate in the Run to Home base?
A. First of all, it's a great cause. I've had the honor of meeting some of some of the veterans who have taken advantage of the Home Base Program, and I'm always dumbstruck by their sacrifice. This seemed like an easy way to help out the cause and raise money... and giving myself a goal of ramping up my running was nice, too!
Secondly, Jenny Dell challenged me. So it's on!
Q. What’s the farthest you’ve run?
A. I ran 7 miles once. Once. Felt it for a few days. I've run a pair of 10 K's, but in general I run 3-5 miles a shot when I run. I try to run about 17 miles a week - the total weeklong goal works for me, if I can squeeze in a couple miles here and there it helps towards the total goal.
Q. We gave you devices called Fitbits to track your progress leading up to the run, are you finding it hard to hit 10,000 steps a day?
A. I've only had it two days so far, and the first day I fell short. Today I ran a little over five miles so I'm over 13,000 steps right now. I checked in with Jenny, and she didn't run today, so I'm killing her today. But I'm sure she's going to get her revenge!
Q. Are you getting competitive?
A. Yes! I wasn't sure I'd squeeze in my run today, but I kept thinking about having that thing on my belt all day telling me I didn't do enough. It was a great motivation to get me out and running. I also noticed I ran up the stairs a few extra times to get the "stair" total up. It's like having a coach yelling at me for not working hard enough - there's no justifying a lack of effort when the data is there at the end of the day.
Q. Do you have a goal for race day? A certain time you’d like to hit or other goal?
A. My first goal is to finish and survive. I banged up my knee playing street hockey last week (yes, I'm getting old for that stuff) and I'm running with a brace on. Not sure if I'll keep it on or not. My second goal is to match Jenny's time. She's talking a lot of trash, and is planning on killing me in the race. I'm hoping to hang with her and not let her pull away. In an ideal world, I'd be as close to a nine-minute mile average as possible. If I could break 50 minutes I'd be thrilled. But if I go an hour and a half, and it's no slower than Jenny, I'll be very happy.
Q. What surprises you the most about the data you have available to you on the Fitbit?
A. The stair climbing and the calories burned. It's easy to focus on burning calories during a workout - most treadmills show you that. I had no idea what a difference you could make by climbing a few extra stairs and getting up to move around a few extra times a day. It's really opened my eyes to what a difference you can make by keeping yourself moving and not sitting around for too long.
Q. What physical activity have you done so far today? And, if you worked out, what were 2 of the songs on your playlist?
A. I ran 5.4 miles - trying to see how I dealt with the 9 K distance. I have one of those little iPod Shuffles for running - I clipped it right next to the Fitbit -- and have it on random shuffle. Two songs that got me going today are "Points of Authority/99 Problems/One Step Closer" by Jay Z and Linkin Park, and "Enter Sandman" by Metallica.
The 2012 Run-Walk to Home Base Presented by New Balance honors veterans and raises money for the Red Sox Foundation and Massachusetts General Hospital Home Base Program, which provides care for veterans with combat stress or traumatic brain injury and support services and counseling for wounded vets' families.
Since Jenny and Tom have both said they'd like to beat the other during this weekend's race, we thought we'd let you get a sneak peek at their training by giving them each a Fitbit to track their steps.
Here's my Q&A with Tom about how his training is going thus far:
Q. Why did you want to participate in the Run to Home base?
A. First of all, it's a great cause. I've had the honor of meeting some of some of the veterans who have taken advantage of the Home Base Program, and I'm always dumbstruck by their sacrifice. This seemed like an easy way to help out the cause and raise money... and giving myself a goal of ramping up my running was nice, too!
Secondly, Jenny Dell challenged me. So it's on!
Q. What’s the farthest you’ve run?
A. I ran 7 miles once. Once. Felt it for a few days. I've run a pair of 10 K's, but in general I run 3-5 miles a shot when I run. I try to run about 17 miles a week - the total weeklong goal works for me, if I can squeeze in a couple miles here and there it helps towards the total goal.
Q. We gave you devices called Fitbits to track your progress leading up to the run, are you finding it hard to hit 10,000 steps a day?
A. I've only had it two days so far, and the first day I fell short. Today I ran a little over five miles so I'm over 13,000 steps right now. I checked in with Jenny, and she didn't run today, so I'm killing her today. But I'm sure she's going to get her revenge!
Q. Are you getting competitive?
A. Yes! I wasn't sure I'd squeeze in my run today, but I kept thinking about having that thing on my belt all day telling me I didn't do enough. It was a great motivation to get me out and running. I also noticed I ran up the stairs a few extra times to get the "stair" total up. It's like having a coach yelling at me for not working hard enough - there's no justifying a lack of effort when the data is there at the end of the day.
Q. Do you have a goal for race day? A certain time you’d like to hit or other goal?
A. My first goal is to finish and survive. I banged up my knee playing street hockey last week (yes, I'm getting old for that stuff) and I'm running with a brace on. Not sure if I'll keep it on or not. My second goal is to match Jenny's time. She's talking a lot of trash, and is planning on killing me in the race. I'm hoping to hang with her and not let her pull away. In an ideal world, I'd be as close to a nine-minute mile average as possible. If I could break 50 minutes I'd be thrilled. But if I go an hour and a half, and it's no slower than Jenny, I'll be very happy.
Q. What surprises you the most about the data you have available to you on the Fitbit?
A. The stair climbing and the calories burned. It's easy to focus on burning calories during a workout - most treadmills show you that. I had no idea what a difference you could make by climbing a few extra stairs and getting up to move around a few extra times a day. It's really opened my eyes to what a difference you can make by keeping yourself moving and not sitting around for too long.
Q. What physical activity have you done so far today? And, if you worked out, what were 2 of the songs on your playlist?
A. I ran 5.4 miles - trying to see how I dealt with the 9 K distance. I have one of those little iPod Shuffles for running - I clipped it right next to the Fitbit -- and have it on random shuffle. Two songs that got me going today are "Points of Authority/99 Problems/One Step Closer" by Jay Z and Linkin Park, and "Enter Sandman" by Metallica.
2012年7月24日星期二
Let Your Children Play Outdoor Games
Summer is coming and that means it is time for outdoor games. As the weather gets warmer it is time to get your children out of the house so they can get some exercise and have fun. There are thousands of different games that can be played and many of them involve very flexible rules and little or no equipment, but they all have some things in common; they all help the kids expend energy and they all help with family unity.
Chase
Chase games involve having one player who is designated as "it" who chases and attempts to tag all the others. The basic game involves all the kids running around avoiding being tagged, sometimes with a designated location, usually a tree, as being home base where they cannot be tagged. When it tags another child that child then becomes it and must lead the chase. There is no end to the game and no designated winner, but all the kids will get exercise and enjoy the game for hours.
Hide-and-Seek
Another popular chase game is hide-and-seek. The game starts out with it hiding his eyes on home base and the other kids hide as he counts to ten, or twenty, or one hundred. It then yells out, "Ready or not, here I come," before starting to hunt for the other players. Any player found then has to run to the home base before being tagged by it. After everyone is found either the first player tagged or the last player tagged then becomes it and the game starts over.
Freeze Tag
Yet another Variation include freeze tag where if a player is tagged by it, he must stop where he is until another player tags him and then he can continue to the home base. For this variant, the kids can also designate that anyone away from home can then be tagged. Whoever is the last player tagged becomes it and the game begins again.
Capture the Flag
Finally, for a more organized approach to chase there is capture the flag. In this game the kids are divided into two teams and each team has a flag they have to protect while at the same time trying to get the opposing team's flag across a line in the center. Here the rules vary; either the players can be tagged anytime they are on the wrong side of the line, or only if they have the flag in hand. A tagged player can either be out or forced to freeze until he is tagged free by a teammate, and the flag can then either be returned to its original place or can be left where it was. The game is won when someone crosses the line with their opponents' flag.
Exercise is one of the healthiest things a child can do to avoid obesity and related childhood diseases and instilling exercise in a child when he is young is the best way to make this a lifelong habit. When your children are out of school and daylight lasts deep into the evening, it is even more important for your children to be outside and outdoor games are some of the best ways to get them off the couch and away from the television.
Chase
Chase games involve having one player who is designated as "it" who chases and attempts to tag all the others. The basic game involves all the kids running around avoiding being tagged, sometimes with a designated location, usually a tree, as being home base where they cannot be tagged. When it tags another child that child then becomes it and must lead the chase. There is no end to the game and no designated winner, but all the kids will get exercise and enjoy the game for hours.
Hide-and-Seek
Another popular chase game is hide-and-seek. The game starts out with it hiding his eyes on home base and the other kids hide as he counts to ten, or twenty, or one hundred. It then yells out, "Ready or not, here I come," before starting to hunt for the other players. Any player found then has to run to the home base before being tagged by it. After everyone is found either the first player tagged or the last player tagged then becomes it and the game starts over.
Freeze Tag
Yet another Variation include freeze tag where if a player is tagged by it, he must stop where he is until another player tags him and then he can continue to the home base. For this variant, the kids can also designate that anyone away from home can then be tagged. Whoever is the last player tagged becomes it and the game begins again.
Capture the Flag
Finally, for a more organized approach to chase there is capture the flag. In this game the kids are divided into two teams and each team has a flag they have to protect while at the same time trying to get the opposing team's flag across a line in the center. Here the rules vary; either the players can be tagged anytime they are on the wrong side of the line, or only if they have the flag in hand. A tagged player can either be out or forced to freeze until he is tagged free by a teammate, and the flag can then either be returned to its original place or can be left where it was. The game is won when someone crosses the line with their opponents' flag.
Exercise is one of the healthiest things a child can do to avoid obesity and related childhood diseases and instilling exercise in a child when he is young is the best way to make this a lifelong habit. When your children are out of school and daylight lasts deep into the evening, it is even more important for your children to be outside and outdoor games are some of the best ways to get them off the couch and away from the television.
2012年5月27日星期日
All About Yoga Body Fitness
In today`s competitive and challenging environment, most of the people are having a stressful lifestyle that often results in several physical, mental and emotional ailments. Yoga body fitness is one of the most effective solutions for combating all these problems.A complete body workout, yoga comprises a set of exercises that improves overall body flexibility and fitness. It tones up the body muscles and increases the stamina. Regular practice further ensures added benefits of mental and emotional balance.
What is Yoga?
Yoga is a 5000 year-old discipline that originated from the East. The word Yoga has been derived from a Sanskrit word `yug` which means to join. While at spiritual level yoga implies the union of the individual consciousness with the universal consciousness, at practical level it means balancing the body, mind and emotions. Yoga body fitness harmonizes body and mind through several exercises and poses like asanas, pranyamas, mudras, bandhas, shatkarmas and meditation. Yoga practice ensures you are able to cope with the daily stress and strains of life.
Benefits of Yoga:
Over the years, yoga practice has benefited scores of people suffering from different ailments. The yoga body fitness technique is highly effective in curing numerous diseases that the people often complain about. In today`s date, people prefer yoga over other medications because it has no harmful side-effects. There are numerous benefits of performing yoga. Few of the benefits are enumerated below:
1. Improves overall body fitness and health.
2. Increases level of energy and stamina.
3. Tones up abdominal muscles and shapes your stomach.
4. It is good for internal body functioning systems including digestive system, nervous system, circulatory system, immune system and nervous system.
5. Tones up legs, arms, chest, shoulders, abs and buttocks.
6. Improves overall sexual fitness and virility.
Also, it is believed that yoga body fitness is the apt technique for treating diverse body disorders including diabetes, blood pressure, heart disorders and sexual health problems.
Growing popularity of Yoga:
Yoga has become immensely popular world-wide. Its craze in the US or other nations is no passing trend. In fact, the yoga body fitness gurus say that it has been in practice since ages and its popularity will go on increasing as more and more people will become aware about its importance in overall well-being. All the yoga enthusiasts will surely vouch for that.
Over the years, the yoga body fitness method has attracted large number of people towards it. Its appeal and popularity has witnessed significant boost. It is one of the effective methods that have become essential for everyone in today`s scenario. Following are the factors that have made yoga really relevant.
1. There are many people who are unable to cope with the competitive and stressful environment. Yoga helps to control anxiety and calms the mind from cluttered thoughts.
2. One of the most common problems found today in most countries is obesity. Yoga body fitness method can help to burn out excess calories and achieve desired weight and shape. It is also effective for people who are under-weight.
3. The yoga body fitness principles of balance in physical activity and diet also result in healthier lifestyles.
4. Yoga can rejuvenate the mind and body with positive energy that is often required to tackle everyday tasks and challenges.
5. The yoga body fitness principles also ensure genuine inner contentment and well-being.
Sources for learning Yoga:
There are various sources from where one can learn the yoga body fitness practices. One can easily learn the basic principles at home through yoga guides and videos. However, some of the experts believe that it is always better to first attend some yoga classes of an experienced teacher to learn the basics.
A qualified and experienced teacher can be the best guide who can teach you and correct you whenever you go wrong. Yoga classes are offered by several yoga centers and schools, health clubs, YMCAs and community centers. It is always better to make the right choice. Go for classes that are authorized and have expert involvement.
What is Yoga?
Yoga is a 5000 year-old discipline that originated from the East. The word Yoga has been derived from a Sanskrit word `yug` which means to join. While at spiritual level yoga implies the union of the individual consciousness with the universal consciousness, at practical level it means balancing the body, mind and emotions. Yoga body fitness harmonizes body and mind through several exercises and poses like asanas, pranyamas, mudras, bandhas, shatkarmas and meditation. Yoga practice ensures you are able to cope with the daily stress and strains of life.
Benefits of Yoga:
Over the years, yoga practice has benefited scores of people suffering from different ailments. The yoga body fitness technique is highly effective in curing numerous diseases that the people often complain about. In today`s date, people prefer yoga over other medications because it has no harmful side-effects. There are numerous benefits of performing yoga. Few of the benefits are enumerated below:
1. Improves overall body fitness and health.
2. Increases level of energy and stamina.
3. Tones up abdominal muscles and shapes your stomach.
4. It is good for internal body functioning systems including digestive system, nervous system, circulatory system, immune system and nervous system.
5. Tones up legs, arms, chest, shoulders, abs and buttocks.
6. Improves overall sexual fitness and virility.
Also, it is believed that yoga body fitness is the apt technique for treating diverse body disorders including diabetes, blood pressure, heart disorders and sexual health problems.
Growing popularity of Yoga:
Yoga has become immensely popular world-wide. Its craze in the US or other nations is no passing trend. In fact, the yoga body fitness gurus say that it has been in practice since ages and its popularity will go on increasing as more and more people will become aware about its importance in overall well-being. All the yoga enthusiasts will surely vouch for that.
Over the years, the yoga body fitness method has attracted large number of people towards it. Its appeal and popularity has witnessed significant boost. It is one of the effective methods that have become essential for everyone in today`s scenario. Following are the factors that have made yoga really relevant.
1. There are many people who are unable to cope with the competitive and stressful environment. Yoga helps to control anxiety and calms the mind from cluttered thoughts.
2. One of the most common problems found today in most countries is obesity. Yoga body fitness method can help to burn out excess calories and achieve desired weight and shape. It is also effective for people who are under-weight.
3. The yoga body fitness principles of balance in physical activity and diet also result in healthier lifestyles.
4. Yoga can rejuvenate the mind and body with positive energy that is often required to tackle everyday tasks and challenges.
5. The yoga body fitness principles also ensure genuine inner contentment and well-being.
Sources for learning Yoga:
There are various sources from where one can learn the yoga body fitness practices. One can easily learn the basic principles at home through yoga guides and videos. However, some of the experts believe that it is always better to first attend some yoga classes of an experienced teacher to learn the basics.
A qualified and experienced teacher can be the best guide who can teach you and correct you whenever you go wrong. Yoga classes are offered by several yoga centers and schools, health clubs, YMCAs and community centers. It is always better to make the right choice. Go for classes that are authorized and have expert involvement.
2012年4月20日星期五
Does the Flex Belt Work? A Useful Review
If you search online for Flex Belt reviews you will find half of
the reviews are actually just mere advertisement focusing only on the
magical power of this ab cruncher belt, whereas the rest half is too
harsh of a criticism. But what common people look for is proper
abdominal belt reviews which will discuss about both the merits and
demerits of a particular product. This is the aim of this review about
Flex Belt to bring out the real facts.
Read below to enlighten yourself with the accurate information. Only genuine Flex Belt reviews can help you to assess the value of this ab crunching belt right before you take the leap and purchase this product.
What is a Flex Belt?
Before beginning with the reviews, let me tell you what is this actually. It is considered as a workout aid or, to be precise, an abdominal workout belt. This Ab Belt is a fitness device which is designed upon the popular electronic muscle stimulation or EMS technology. If this techno jargon sounds a bit tough then here is a lucid definition. This belt increases the abdominal muscle contractions with its gel pads and technology through which a person can enjoy ab workout without any need to do the crunches, sit-ups and other such strenuous exercise. While most of the Flex Belt reviews use this term 'EMS technology', few of them actually illustrate it to further level.
How to use this flex belt?
Take a look at the pictures of this ab crunching belt available with most of the online reviews. You will see three gel pads fixed in the inner side of the belt and a device looking like a remote control. You need to wear it in that way where the gel pads will touch your body. Tie it around your abdomen and by using that remote control you can increase or decrease its current flow.
Does it work? How does it work?
Yes, Flex Belt works. 10 ab training programs and 150 intensity levels are there in a abdominal Belt. A beginner needs to start from the scratch and then slowly moves up through the levels. More intensity level means harder ab work-out. This ab work-out happens as the device sends small electric waves through the abdominal nerves causing the muscles in the area to contract and flex continuously.
The duration and frequency of using this ab crunching belt should not be decided by reading the reviews. Instead reading the manuals can be of good help. But if you think that just buying the device you will get the six pack then you are terribly wrong.
Is it reliable?
Yes, this Flex Belt is a device which can be relied on. There are no side effects reported till date.
How long does it take to get the desired result?
This answer completely depends on the person using this belt. All the reviews are originally written by real users. So whatever they have written is their own experience. It may vary for you. Hence, give your best to get the best result soon.
Read below to enlighten yourself with the accurate information. Only genuine Flex Belt reviews can help you to assess the value of this ab crunching belt right before you take the leap and purchase this product.
What is a Flex Belt?
Before beginning with the reviews, let me tell you what is this actually. It is considered as a workout aid or, to be precise, an abdominal workout belt. This Ab Belt is a fitness device which is designed upon the popular electronic muscle stimulation or EMS technology. If this techno jargon sounds a bit tough then here is a lucid definition. This belt increases the abdominal muscle contractions with its gel pads and technology through which a person can enjoy ab workout without any need to do the crunches, sit-ups and other such strenuous exercise. While most of the Flex Belt reviews use this term 'EMS technology', few of them actually illustrate it to further level.
How to use this flex belt?
Take a look at the pictures of this ab crunching belt available with most of the online reviews. You will see three gel pads fixed in the inner side of the belt and a device looking like a remote control. You need to wear it in that way where the gel pads will touch your body. Tie it around your abdomen and by using that remote control you can increase or decrease its current flow.
Does it work? How does it work?
Yes, Flex Belt works. 10 ab training programs and 150 intensity levels are there in a abdominal Belt. A beginner needs to start from the scratch and then slowly moves up through the levels. More intensity level means harder ab work-out. This ab work-out happens as the device sends small electric waves through the abdominal nerves causing the muscles in the area to contract and flex continuously.
The duration and frequency of using this ab crunching belt should not be decided by reading the reviews. Instead reading the manuals can be of good help. But if you think that just buying the device you will get the six pack then you are terribly wrong.
Is it reliable?
Yes, this Flex Belt is a device which can be relied on. There are no side effects reported till date.
How long does it take to get the desired result?
This answer completely depends on the person using this belt. All the reviews are originally written by real users. So whatever they have written is their own experience. It may vary for you. Hence, give your best to get the best result soon.
2012年4月19日星期四
3 Must-Have Health & Fitness Apps For The Busy Business Professional
It's easy to get behind when you're a busy executive. It's also easy to get a big behind when you're a busy executive. Yes, sitting at a desk all day, flying from city to city, and collapsing on the couch as soon as you get home from back-to-back meetings can all contribute to weight gain and a general feeling of unhealthiness. Oh, and let's not forget the endless vending machine snacking and late work dinners out.
Fortunately, the very technology that is tethering us to our work can also help us to stay in shape. More than 40% of doctors believe that mobile health tech can reduce the number of office visits and more than 80% of doctors currently use smartphone and medical apps in their own practices, according to data released last month from Float Mobile Learning.
With more than 10,000 health care apps on the market distributing an endless amount of free or almost free information, it's clear that smart working professionals should be in much better shape. After all, the most successful business people are often high achievers, constantly looking for better ways to improve their diets and enhance their exercise routines for more energy at the office. However, with so much time spent focusing on work and so little time to homing in on health, it's tough to piece together the perfect mobile solution.
To make better food choices and to put physical activity back on top of your to-do list, here are three apps that can ensure you're ahead on the fitness front.
LoseIt
Most nutritionists and personal trainers will tell you that tracking what you eat and how much you work out is one of the best ways to lose weight and stay healthy. Unfortunately, a paper-based food diary can be a cumbersome method to monitor every snack you have and every step you take. A better answer is LoseIt. This app makes it a cinch to record everything that goes in your mouth, without taking up too much time in your busy day. Just ate a handful of almonds? This mobile download will tell you that 10 of these tasty treats have 69 calories (and it will break down the carbohydrates, fiber, sugars, protein, and more). If you have a weight-loss goal, just enter that number into the app and LoseIt will calculate your daily caloric allowance. The more exercise you do (which you must also track), the more calories the app will "give" you back. If you want to share your LoseIt progress, you can output daily reports (or just keep all your great progress to yourself!).
Fooducate
It's easy to make bad food decisions when you're rushing around all day, trying to keep up with a nonstop schedule. Sometimes reaching for that Kashi Protein & Fiber Bar tin your desk might seem like a smart and healthy choice, but you may not know that the Chocolate Almond Toffee variety gets a "D" food grade. Based on the Fooducate app, this product has more than 20% of your daily saturated fat allowance (which, according to information also supplied in this tool, is responsible for bad cholesterol buildup). Instead of making poor food choices, use this app to automatically scan a barcode when you're shopping for snacks or looking for lunchtime meals or simply do a product search from within the tool. Not only will the app give you the food information you're searching for, it will also provide healthier recommendations so you can eat better when you're on the run.
P90X
If you're looking for an intense way to get fit, the P90X exercise routine is getting a lot of mainstream buzz. This new app includes a day-by-day schedule for the popular 90-day home workout program. There are detailed photos and videos to show you how to do each exercise correctly, and a colourful journal to ensure you're meeting your fitness and diet goals. While this program can be done at home or on the road, there is a significant time commitment of an hour per workout. For business professionals looking at something a little less intense, on the other end of the spectrum is the newly updated Lastics Office Stretch app (iOS/Android - 99 cents). This digital download, which also provides step-by-step videos, is ideal for anyone looking for two- to four-minute stretches that are easily done at the office. This is the perfect mobile companion for anyone who needs a short break from staring at a computer screen or who is stuck on conference calls all day.
Fortunately, the very technology that is tethering us to our work can also help us to stay in shape. More than 40% of doctors believe that mobile health tech can reduce the number of office visits and more than 80% of doctors currently use smartphone and medical apps in their own practices, according to data released last month from Float Mobile Learning.
With more than 10,000 health care apps on the market distributing an endless amount of free or almost free information, it's clear that smart working professionals should be in much better shape. After all, the most successful business people are often high achievers, constantly looking for better ways to improve their diets and enhance their exercise routines for more energy at the office. However, with so much time spent focusing on work and so little time to homing in on health, it's tough to piece together the perfect mobile solution.
To make better food choices and to put physical activity back on top of your to-do list, here are three apps that can ensure you're ahead on the fitness front.
LoseIt
Most nutritionists and personal trainers will tell you that tracking what you eat and how much you work out is one of the best ways to lose weight and stay healthy. Unfortunately, a paper-based food diary can be a cumbersome method to monitor every snack you have and every step you take. A better answer is LoseIt. This app makes it a cinch to record everything that goes in your mouth, without taking up too much time in your busy day. Just ate a handful of almonds? This mobile download will tell you that 10 of these tasty treats have 69 calories (and it will break down the carbohydrates, fiber, sugars, protein, and more). If you have a weight-loss goal, just enter that number into the app and LoseIt will calculate your daily caloric allowance. The more exercise you do (which you must also track), the more calories the app will "give" you back. If you want to share your LoseIt progress, you can output daily reports (or just keep all your great progress to yourself!).
Fooducate
It's easy to make bad food decisions when you're rushing around all day, trying to keep up with a nonstop schedule. Sometimes reaching for that Kashi Protein & Fiber Bar tin your desk might seem like a smart and healthy choice, but you may not know that the Chocolate Almond Toffee variety gets a "D" food grade. Based on the Fooducate app, this product has more than 20% of your daily saturated fat allowance (which, according to information also supplied in this tool, is responsible for bad cholesterol buildup). Instead of making poor food choices, use this app to automatically scan a barcode when you're shopping for snacks or looking for lunchtime meals or simply do a product search from within the tool. Not only will the app give you the food information you're searching for, it will also provide healthier recommendations so you can eat better when you're on the run.
P90X
If you're looking for an intense way to get fit, the P90X exercise routine is getting a lot of mainstream buzz. This new app includes a day-by-day schedule for the popular 90-day home workout program. There are detailed photos and videos to show you how to do each exercise correctly, and a colourful journal to ensure you're meeting your fitness and diet goals. While this program can be done at home or on the road, there is a significant time commitment of an hour per workout. For business professionals looking at something a little less intense, on the other end of the spectrum is the newly updated Lastics Office Stretch app (iOS/Android - 99 cents). This digital download, which also provides step-by-step videos, is ideal for anyone looking for two- to four-minute stretches that are easily done at the office. This is the perfect mobile companion for anyone who needs a short break from staring at a computer screen or who is stuck on conference calls all day.
2012年4月16日星期一
About Alli Weight Loss Program - Can It Help You Lose Weight?
Alli weight loss program is a program that is gaining popularity in
many parts of the globe. It helps to reduce fat by blocking about
twenty-five percent of the fat you consume from being absorbed into the
body. It can work best if you combine it with a support program like a
reduced calorie diet, lower fat diet and exercising.
This product is clinically proven to assist in shedding off excess fat. It is licensed for sale in pharmacies, meaning that it has been thoroughly tested through clinical trials. Its main active ingredient is orlistat, which has been studied widely in numerous clinical trials and therefore has an efficacy and safety profile that is well established.
Orlistat is usually attached to some enzymes that occur naturally in your body which help in breaking down fat to prevent absorption. This prevents the body from absorbing some of the fats you consume. The use of this product assists you to reach a weight that is healthier and thus prevent problems related with being overweight.
The product comes in the form of pills. These pills are suitable for adults who may be overweight with a body mass index (BMI) of about 28 or more. At the point of purchasing, the pharmacist can assist you to check your BMI or you can easily check it online.
Three capsules are recommended daily either at mealtimes, before meals or up to one hour after every meal. This is because the pill works on the fat contained in the meal you consume. Taking of a multivitamin daily during bedtime is also recommended to ensure that your body absorbs vitamins A, D, E and K adequately.
This is not an appetite suppressant or stimulant. Since it is formulated to work in the digestive system only, it does not affect your brain, your heart rate nor does it cause sleeplessness. However, some side effects have been reported which include abdominal pain, oily stool, and increased bowel frequency.
The diet comes with a user guide containing various support tools. You also learn how to set daily personal calorie and fat targets based on how much you weigh currently and your levels of activity, how to deal with cravings and the foods to avoid.
This product is clinically proven to assist in shedding off excess fat. It is licensed for sale in pharmacies, meaning that it has been thoroughly tested through clinical trials. Its main active ingredient is orlistat, which has been studied widely in numerous clinical trials and therefore has an efficacy and safety profile that is well established.
Orlistat is usually attached to some enzymes that occur naturally in your body which help in breaking down fat to prevent absorption. This prevents the body from absorbing some of the fats you consume. The use of this product assists you to reach a weight that is healthier and thus prevent problems related with being overweight.
The product comes in the form of pills. These pills are suitable for adults who may be overweight with a body mass index (BMI) of about 28 or more. At the point of purchasing, the pharmacist can assist you to check your BMI or you can easily check it online.
Three capsules are recommended daily either at mealtimes, before meals or up to one hour after every meal. This is because the pill works on the fat contained in the meal you consume. Taking of a multivitamin daily during bedtime is also recommended to ensure that your body absorbs vitamins A, D, E and K adequately.
This is not an appetite suppressant or stimulant. Since it is formulated to work in the digestive system only, it does not affect your brain, your heart rate nor does it cause sleeplessness. However, some side effects have been reported which include abdominal pain, oily stool, and increased bowel frequency.
The diet comes with a user guide containing various support tools. You also learn how to set daily personal calorie and fat targets based on how much you weigh currently and your levels of activity, how to deal with cravings and the foods to avoid.
2012年4月15日星期日
What Is Fitness Fusion?
Yes, I asked myself that same question, but I think the answer will be more exciting than you think!
How I see fitness fusion: Taking the time to try various fitness activities on a playground buffet. We all live on a playground! You can pick and choose whatever fitness activity you like. You can even try new activities and decide if you have acquired a new taste!
You can even mix and match new activities...the only rule is get off the couch and get moving!
If you like it, you will crave it again!
First: What's the definition of fusion?
"It's the process or result of joining two or more things together to form a single entity."
Second: What does this have to do with fitness?
The goal is to integrate a fitness activity into your current lifestyle.
Third: How do you build fitness fusion into your current lifestyle?
This is where you take the time to explore new exercises and fitness activities that you enjoy doing. Based on your location and seasons you may have several different types of fitness activities that you have yet to try or have not tried consistently.
Building fitness fusion in your life will take consistent action on your part. Make it a fun and an enjoyable experience.
Also it's a great time to attach goals to what you would like to achieve when you try out a new fitness activity.
For example, say you have never been in a race but would like to try a 5k race in the next 3-6 months. Obviously, you should not wait until race day to run the 5k. It takes time to prepare and to gain the knowledge and techniques to make the race safe and fun for you. You would take the time to educate, train, and prepare yourself for the race. Next thing you know when race day is here, you are ready to run.
This is fitness fusion, you have taken the time to join the activity of running and yourself as one entity on race day!
Below are 5 tips in helping you stay on the road to motivating your fitness fusion routine:
Tip #1
Define your WHY's
Why are you working out?
Why do you want to be in shape?
Why is your motivation declining?
Note: When you define your WHYs be honest with yourself and answer based on what YOU are trying to achieve within your fitness goals. This is an important step because you should not answer any of the questions with someone else pushing you towards this.
Tip #2
Decide and Commit
Make a decision behind what you would like to achieve within your fitness goals and commit to them. This is for you!
Tip #3
Set Goals
Set short term and long term fitness goals. For example, you may want to train to run a 5K in the fall or fit into that swimsuit this summer.
What are your goals?
If you are not sure what goals to set, go back to your WHYs from Tip #1.
Tip #4
Motivate
Watch short videos on YouTube that will motivate you in under 5 minutes and then hit the gym, trail, weights, etc. You can also motivate you workouts with a music list you put together for your iPod while you workout.
Tip #5
Visualize
Yes, putting up a picture around your house or in your car to remind you of your fitness goals helps. This does not mean you will look exactly like the picture you put up, but it's a visual motivation piece!
Do not feel like you have to start over from scratch if you lose a day or two in staying motivated. Just get back up, focus on your commitments, and move forward.
Embrace the Athlete Within You!
How I see fitness fusion: Taking the time to try various fitness activities on a playground buffet. We all live on a playground! You can pick and choose whatever fitness activity you like. You can even try new activities and decide if you have acquired a new taste!
You can even mix and match new activities...the only rule is get off the couch and get moving!
If you like it, you will crave it again!
First: What's the definition of fusion?
"It's the process or result of joining two or more things together to form a single entity."
Second: What does this have to do with fitness?
The goal is to integrate a fitness activity into your current lifestyle.
Third: How do you build fitness fusion into your current lifestyle?
This is where you take the time to explore new exercises and fitness activities that you enjoy doing. Based on your location and seasons you may have several different types of fitness activities that you have yet to try or have not tried consistently.
Building fitness fusion in your life will take consistent action on your part. Make it a fun and an enjoyable experience.
Also it's a great time to attach goals to what you would like to achieve when you try out a new fitness activity.
For example, say you have never been in a race but would like to try a 5k race in the next 3-6 months. Obviously, you should not wait until race day to run the 5k. It takes time to prepare and to gain the knowledge and techniques to make the race safe and fun for you. You would take the time to educate, train, and prepare yourself for the race. Next thing you know when race day is here, you are ready to run.
This is fitness fusion, you have taken the time to join the activity of running and yourself as one entity on race day!
Below are 5 tips in helping you stay on the road to motivating your fitness fusion routine:
Tip #1
Define your WHY's
Why are you working out?
Why do you want to be in shape?
Why is your motivation declining?
Note: When you define your WHYs be honest with yourself and answer based on what YOU are trying to achieve within your fitness goals. This is an important step because you should not answer any of the questions with someone else pushing you towards this.
Tip #2
Decide and Commit
Make a decision behind what you would like to achieve within your fitness goals and commit to them. This is for you!
Tip #3
Set Goals
Set short term and long term fitness goals. For example, you may want to train to run a 5K in the fall or fit into that swimsuit this summer.
What are your goals?
If you are not sure what goals to set, go back to your WHYs from Tip #1.
Tip #4
Motivate
Watch short videos on YouTube that will motivate you in under 5 minutes and then hit the gym, trail, weights, etc. You can also motivate you workouts with a music list you put together for your iPod while you workout.
Tip #5
Visualize
Yes, putting up a picture around your house or in your car to remind you of your fitness goals helps. This does not mean you will look exactly like the picture you put up, but it's a visual motivation piece!
Do not feel like you have to start over from scratch if you lose a day or two in staying motivated. Just get back up, focus on your commitments, and move forward.
Embrace the Athlete Within You!
2012年4月12日星期四
Build Upper Body Strength
The upper body is often the first place that benefits can be seen after a few weeks of a fitness program.
There are plenty of exercises to work on the arms, chest and back ranging from the easy to the very difficult.
Routines using weights and dumbbells
Picking the right weight: Start these exercises only after you have warmed up and stretched your muscles. Start with light weights of 1.5 to 2kgs for men and 1kg for women if you are a beginner. You can increase the intensity of exercise and weights as you progress. As a guideline, use 10 to 20% of the maximum weight you can lift in each exercise configuration.
Build up weight method: All building exercise routines should be done in a pyramid method. Start with a low weight of 10 to 20% your maximum lifting weight. Medium level is between 25 and 40% of maximum lifting weigh and High is 45 to 75% of maximum lifting weight. As you get used to the routines you will find the right weight mix for you.
Using weights: The lower weights tone your muscles and pushing towards the high weight mark will build and grow the muscles your are targeting. Both go hand in hand you should never go to high weight directly when strength training for body building.
Body Muscles
In order to build upper body strength, there are some muscles involves:
BACK
Trapezius
This is a large triangular shaped muscle that runs from the centre of your back up to the neck, running across your shoulder blade. Working the trapezius will help to sculpt the back of your shoulders.
Rhomboids
These are small muscles in the centre of your back, running up to just below the base of your neck. Working the rhomboids will help to hold your shoulders back and maintain good posture.
SHOULDER
Deltoids
These muscles wrap right around the top of your shoulders. They are split into three areas - the front/anterior deltoid, the side/lateral deltoid, and the rear/posterior deltoid. It is these that give your shoulders their versatility and great range of movement. Toning these will help to give a more defined silhouette
Rotator Cuff (Rotators)
Four small muscles beneath your shoulder that help to hold your arm in place. Firming and strengthening here helps to pull in your underarm.
CHEST
Pectorals
These are two large, flat muscles that run across the surface of your chest. The benefit of working the pectorals is somewhat different for men and women. For men, exercising these muscles will increase chest size and definition. For women, these are the muscles underlying and providing support for the bust, so toning them will help to lift the bust.
ARM
Biceps
The muscles at the front of your upper arm. You use these when you bend your arm or pick things up. These are the ones you flex when showing someone how big (or small) the muscles in your arms are. Toning these will give shape and definition to your upper arm.
Triceps
These are situated at the back of your upper arms. They oppose the biceps, and come into play when you straighten your arm or push something. Toning your triceps will help to get rid of the flabby bit that hangs down when you hold your arm out.
Forearm Muscles
These are the muscles that run from your wrist to your elbow, and there are quite a lot of them lurking under there! Working and building these will help that overall toned look on your arms.
The Movements
In the most simple and basic sense, your body can really only do some movements. It can push and pull horizontally, push and pull vertically, flex at the elbow, and extend at the elbow.
To build upper body strength you need a proper workout routine that target 6 different movement patterns and/or muscle groups. Here they are:
•Horizontal Push: It is any weight training exercise that involves moving a weight out in front of you so that it's traveling away from your torso horizontally. For example, most chest exercises (like the bench press) fit into this category.
•Horizontal Pull: It is any weight training exercise that involves moving a weight in towards your torso horizontally from straight out in front of you. For example, most back rowing exercises (like bent over barbell/dumbbell rows) fit into this category.
•Vertical Push:It is any weight training exercise that involves moving a weight up vertically in relation to your torso so that it goes straight over head (or at least in that direction). For example, most shoulder exercises (like the overhead press) fit into this category.
•Vertical Pull: It is any weight training exercise that involves moving a weight down vertically in relation to your torso so that you're pulling down from overhead. For example, most back pulling exercises (like pull-ups/lat pull-downs) fit into this category.
•Elbow Flexion:It is any weight training exercise that involves moving a weight towards you by flexing at the elbow. For example, most biceps curling exercises (like barbell/dumbbell curls) fit into this category.
•Elbow Extension: It is any weight training exercise that involves moving a weight away from you by extending at the elbow. For example, most triceps extension exercises (like cable press downs/laying barbell extensions) fit into this category.
Sample Workout Routine
1.Bench Press
2.Seated Cable Rows
3.Seated Dumbbell Shoulder Press
4.Lat Pull-Downs
5.Laying Barbell Extensions
6.Barbell Curls
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