For people who decide to embark on a muscle work out program, one of the main areas many like to focus on is the biceps. Located in the upper arm, they are an easily noticeable part of the body. Biceps of a good size show that you are on the top of your game as far as working out goes, and there are five main workouts that can be performed to ensure you have sizable biceps.
The first exercise is a bicep barbell curl. This is an ideal exercise for increasing the strength of your biceps. To do this exercise you need to use a barbell - a specific piece of equipment which tends to be more useful than dumbbells, which you then lift up to waist and then chest height. The barbell should be loaded with heavy weights which can be increased the further your training program goes. It is advised to do this exercise slowly to ensure high intensity is placed on the muscle fibers.
The second exercise is an incline dumbbell curl. To do this exercise you need to lay back on an incline with a dumbbell in each hand. You then need to contract your biceps whilst curling the weights forward. Your upper-arms should stay stationary during this exercise. Once your biceps are contracting, hold the weight in place for a second before lowering it back down. This exercise can really help increase the size of the biceps as long as you push yourself hard and increase the number of repetitions per session.
Cable curls are the third exercise aimed to increase the size of your biceps. They work by targeting the fibers deep inside the muscle. Cable curls need a cable bar to be able to be performed. This exercise works as you lift weights that are attached to a pulley in a similar way to the above exercises. The number of weights and repetitions can be increased each time in this exercise. This is also a good way to work on some of the other muscles surrounding the bicep.
The fourth exercise is a variation on the first exercise and is called the reverse grip row. This exercise uses a barbell but instead of remaining straight as you lift it to your waist and then your chest, this exercise requires you to lean forwards thus placing more strain specifically on the bicep muscles.
The fifth exercise is a concentration curl. This is a good exercise to perform last to truly exhaust your bicep muscles. Whilst sitting, place the dumbbell on the floor in front of you. Then using your right hand, lift the dumbbell and curl it forward until you feel your bicep contracting. When your bicep contracts, hold the dumbbell in place before lowering it back to its starting position. Your upper arms should be stationary throughout the whole process. This exercise should be repeated until your bicep is exhausted and then do the same with the left hand.
When you decide on a bicep workout, if this is the first time you have done anything like this it is wise to enlist the help of a trainer or gym expert to ensure that you do not cause yourself any unnecessary damage. Whilst working on the biceps it is also important not to forget the tricep muscles in order to see an optimal result. If you are aiming for maximum size of your bicep muscles it must be said that the best way to achieve this is by lifting heavy weights -this should be a priority during your workouts.
2012年5月31日星期四
2012年5月30日星期三
An Exercise Bike Workout -- Tips For Fat Burning
To lose weight and burn fat you can choose the exercise bike workout as a core fitness routine. That does not signify that the stationary bike is clearly better than other exercise equipment. It is however a time proven piece of machinery and does have some advantages especially if you pick particular kinds of bikes. The type of bike can be a key to success with an exercise system. Read on to find out why...
An exercise bike workout is one way to burn up quite a few calories in a hurry. For example, for a 150 pound person here's what happens. Pedaling really hard and fast burns about 9.6 calories per minute. Casual pedaling uses about 7.9 calories in a minute of riding. That means about 300 calories is all you will use in a half hour workout. Of course coasting along at an easy pace may produce almost no results. After all, it's work that uses the calories...
Pick another machine and the results will be different but maybe not as different as you may think.
Rowing a rower at a moderate pace burns about 7.9 calories a minute. Step aerobics burns 11.3 calories per minute on a 10 to 12 inch step. Bicycling at 12-13.9 mph uses 9 calories per minute. Running 5.2 mph gets rid of 10.2 calories per minute.
It matters little which machine you use...
A pound of fat means 3500 calories are stored and must be burned to get rid of it... That's a lot to shed at 300 calories in a routine. But it really is more involved since the mechanism calories get used up depends on whether we're considering fats or carbs or protein. They're all used as energy but all get used in a different way. Burning fat takes some time as you can readily see.
But where stationary bike workout really shines is the cranking up of metabolism. Observe the right kind of workout can actually make a body a superior fat burner. Exercise bike workouts can help speed metabolism especially as muscles get built and stronger. Muscle building is critical to changing the metabolism or rate at which fat is burned. It's the muscle building that can speed fat burning and make getting leaner a bit faster and easier than it looks like it should be to start. But what about the different kinds of exercise bikes?
As you can readily see, it takes time on the bike to make much in the way of improvements. It's steady, regular workouts that will get you where you want to be. That means a bike that is comfortable to use and not a hassle will more likely get used.
Cheap bikes will often self-destruct in short order... It's just a matter of how quickly the come-apart is complete. That's why the better deals are really in the mid-priced machines that are built heavy and durable. Whether a recumbent like the Schwinn 240 recumbent or an upright, either type will do. Another plus to mid-range bikes is most are computer controlled and magnetic drives. That makes for a smooth ride and more. What's more, the computer heavy bikes make for a more interesting ride and one that's less boring to the rider. What stops many exercise bike workout routines is just plain old boredom. The computers can make for much less boredom and the resulting time in the saddle increases can get it done. There is another way as well.
The dual action bikes like the Schwinn Airdyne exercise bike make for a completely different workout experience. Using both arms and legs for working makes for a more varied sort of workout that is less boring too. That's another way to fight boredom. Also using more muscle groups makes for a more balanced workout as well.
It takes time to get rid of fat with any kind of exercise. Exercise bike workout time is one of the more convenient ways to get a workout and that makes for more time spent and less time wasted. It's just that the magnetic drives are found on many bikes now and can be a real plus for an interesting workout that will get done and produce results. On the other hand, the dual action stationary bikes like the Schwinn Airdyne also keep it interesting and use more of the muscles for maybe even faster results. In the final analysis to get good results takes some time at the machine and it must be time spent regularly to really produce much in the way of results.
An exercise bike workout is one way to burn up quite a few calories in a hurry. For example, for a 150 pound person here's what happens. Pedaling really hard and fast burns about 9.6 calories per minute. Casual pedaling uses about 7.9 calories in a minute of riding. That means about 300 calories is all you will use in a half hour workout. Of course coasting along at an easy pace may produce almost no results. After all, it's work that uses the calories...
Pick another machine and the results will be different but maybe not as different as you may think.
Rowing a rower at a moderate pace burns about 7.9 calories a minute. Step aerobics burns 11.3 calories per minute on a 10 to 12 inch step. Bicycling at 12-13.9 mph uses 9 calories per minute. Running 5.2 mph gets rid of 10.2 calories per minute.
It matters little which machine you use...
A pound of fat means 3500 calories are stored and must be burned to get rid of it... That's a lot to shed at 300 calories in a routine. But it really is more involved since the mechanism calories get used up depends on whether we're considering fats or carbs or protein. They're all used as energy but all get used in a different way. Burning fat takes some time as you can readily see.
But where stationary bike workout really shines is the cranking up of metabolism. Observe the right kind of workout can actually make a body a superior fat burner. Exercise bike workouts can help speed metabolism especially as muscles get built and stronger. Muscle building is critical to changing the metabolism or rate at which fat is burned. It's the muscle building that can speed fat burning and make getting leaner a bit faster and easier than it looks like it should be to start. But what about the different kinds of exercise bikes?
As you can readily see, it takes time on the bike to make much in the way of improvements. It's steady, regular workouts that will get you where you want to be. That means a bike that is comfortable to use and not a hassle will more likely get used.
Cheap bikes will often self-destruct in short order... It's just a matter of how quickly the come-apart is complete. That's why the better deals are really in the mid-priced machines that are built heavy and durable. Whether a recumbent like the Schwinn 240 recumbent or an upright, either type will do. Another plus to mid-range bikes is most are computer controlled and magnetic drives. That makes for a smooth ride and more. What's more, the computer heavy bikes make for a more interesting ride and one that's less boring to the rider. What stops many exercise bike workout routines is just plain old boredom. The computers can make for much less boredom and the resulting time in the saddle increases can get it done. There is another way as well.
The dual action bikes like the Schwinn Airdyne exercise bike make for a completely different workout experience. Using both arms and legs for working makes for a more varied sort of workout that is less boring too. That's another way to fight boredom. Also using more muscle groups makes for a more balanced workout as well.
It takes time to get rid of fat with any kind of exercise. Exercise bike workout time is one of the more convenient ways to get a workout and that makes for more time spent and less time wasted. It's just that the magnetic drives are found on many bikes now and can be a real plus for an interesting workout that will get done and produce results. On the other hand, the dual action stationary bikes like the Schwinn Airdyne also keep it interesting and use more of the muscles for maybe even faster results. In the final analysis to get good results takes some time at the machine and it must be time spent regularly to really produce much in the way of results.
2012年5月29日星期二
A Sample Six Pack Abs Workout For Beginners
You will find chiefly two muscle groups- the rectus abdominus that's lined up next to the abdomen and works by dragging the pelvis towards the belly button, and the slanting abdominus positioned across the abdomen and pull the abdomen button towards the backbone.
Just make sure to keep your balance and make certain your feet are facing out at about 45 degrees apart.rt.
Dumbbell Rows - You can do these bent over with both arms or you are able to lean over a bench and do them separately. To truly make it difficult attempt doing them only balancing on one leg.
Sit Ups on an Physical exercise Ball/Plank - The fantastic factor about doing sit ups on an physical exercise ball is which you are generating your body work harder simply because you should keep your balance whilst doing the exercise. Also it eliminates the strain on your back. You can easily make it challenging by holding weight above your chest. But if you do not have an exercise ball the plank is efficient for not only building your six pack abs but working your core. Do it by getting into the position of a push up only instead of planting your hands on the floor rest your forearms and keep your body perfectly straight for a minute.
Reverse Crunches - Start by laying on the floor together with your legs up in the air and your knees bent at 90 degree. Then bring your legs back to touch your chest and then forward once more.
You are able to also warm up and stretch prior to a workout. Do not believe that with this type of workout you can only do it three times a week. Really feel free to do a basic workout like this 4-7 times each week for a 2-3 weeks prior to progressing to tougher exercises like deadlifts.
If you wish to learn more about how to get rock hard abs then check out the Truth About Abs program loaded with different six pack abs workouts and in-depth guidance on nutrition. To visit the home page click here to learn the secrets of a leaner body.
Six pack abs could be simple to achieve if you know what to do, and how you can do the proper exercises. I'm going to show you three of the best with regards to a 6 pack ab workout. You will find tons of individuals that work and work to get 6 pack abs, but do not seem to get anywhere. These are meant for both men and ladies. You should see results in the event you add these exercises to your routine.
The initial 6 pack ab workout that we are going to talk about are crossover crunches.
First lie on your back together with your knees bent and feet flat on the floor.
Cross your correct leg over your left leg to ensure that your ankle is resting on your left knee.
Place your fingertips to the side of your head just behind your ears.
Begin a crunch but twist your torso and touch your left elbow to your correct knee.
Return to the starting position and repeat for the desired number of repetitions before switching to the other side.
Next we are going to talk about the bicycle maneuver.
First lie on your back with your knees bent and feet flat on the floor.
Place your fingers on the side of your head behind your ears.
Being a personal trainer, exercise and dieting are too important to be overlooked. I attempt to make it a point to educate people on how you can live a healthier life.
Just make sure to keep your balance and make certain your feet are facing out at about 45 degrees apart.rt.
Dumbbell Rows - You can do these bent over with both arms or you are able to lean over a bench and do them separately. To truly make it difficult attempt doing them only balancing on one leg.
Sit Ups on an Physical exercise Ball/Plank - The fantastic factor about doing sit ups on an physical exercise ball is which you are generating your body work harder simply because you should keep your balance whilst doing the exercise. Also it eliminates the strain on your back. You can easily make it challenging by holding weight above your chest. But if you do not have an exercise ball the plank is efficient for not only building your six pack abs but working your core. Do it by getting into the position of a push up only instead of planting your hands on the floor rest your forearms and keep your body perfectly straight for a minute.
Reverse Crunches - Start by laying on the floor together with your legs up in the air and your knees bent at 90 degree. Then bring your legs back to touch your chest and then forward once more.
You are able to also warm up and stretch prior to a workout. Do not believe that with this type of workout you can only do it three times a week. Really feel free to do a basic workout like this 4-7 times each week for a 2-3 weeks prior to progressing to tougher exercises like deadlifts.
If you wish to learn more about how to get rock hard abs then check out the Truth About Abs program loaded with different six pack abs workouts and in-depth guidance on nutrition. To visit the home page click here to learn the secrets of a leaner body.
Six pack abs could be simple to achieve if you know what to do, and how you can do the proper exercises. I'm going to show you three of the best with regards to a 6 pack ab workout. You will find tons of individuals that work and work to get 6 pack abs, but do not seem to get anywhere. These are meant for both men and ladies. You should see results in the event you add these exercises to your routine.
The initial 6 pack ab workout that we are going to talk about are crossover crunches.
First lie on your back together with your knees bent and feet flat on the floor.
Cross your correct leg over your left leg to ensure that your ankle is resting on your left knee.
Place your fingertips to the side of your head just behind your ears.
Begin a crunch but twist your torso and touch your left elbow to your correct knee.
Return to the starting position and repeat for the desired number of repetitions before switching to the other side.
Next we are going to talk about the bicycle maneuver.
First lie on your back with your knees bent and feet flat on the floor.
Place your fingers on the side of your head behind your ears.
Being a personal trainer, exercise and dieting are too important to be overlooked. I attempt to make it a point to educate people on how you can live a healthier life.
2012年5月27日星期日
Areas For Fitness Training Recommended By The Mayo Clinic
A report has been released by the Mayo Clinic that identifies five (5) areas that need to be targeted for a balanced fitness program. The areas identified in the report include 1) aerobic fitness, 2) muscular fitness, 3) stretching, 4) core stability and 5) balance training. Each item will be discussed below.
1. Aerobic Fitness:
Aerobic fitness is often called cardiovascular fitness. Aerobic fitness is essential to weight loss and total fitness because it helps the lungs, heart and blood vessels move oxygen through the system more efficiently.
Aerobic or cardiovasculr exercise should be done at least two and one half (2-1/2) hours each week for a moderate aerobic activity or at least seventy five (75) minutes for vigorous exercise. Aerobic exercises should be spread throughout the week.
2. Muscular Fitness:
Muscular fitness exercise should be done at least two to three times during the week. Muscular exercises help with muscular fitness along with increasing bone strength. Muscular strength is necessary as we grow older.
Equipment is not necessary to maintain muscular fitness if you have a fitness program that includes body strengthening exercises like push-ups, chin ups and squats along with others.
3. Stretching:
Stretching is sometimes forgotten but it is critical for a well rounded program. All fitness coaches recommend that stretching be included in their fitness programs. All exercises make the muscles contract and flex so stretching of the muscles also needs to be included for a well rounded workout.
Stretching is especially important for the later years to keep the body flexible to avoid a lot of the injuries that accompany old age.
4. Core Stability:
Core muscles are those in the body and include the abdomen muscles, lower back and the pelvis area. They should be included in fitness programs because they are needed for upper and lower body movements.
5. Balance Training:
Balance is often forgotten in physical fitness programs but it needs to be included in a well rounded program. Balance is essential to everyday life functions and it tends to deteriorate with age so it imperative that a good program be maintained.
Developing a good balance training regimen will add quality to life.
1. Aerobic Fitness:
Aerobic fitness is often called cardiovascular fitness. Aerobic fitness is essential to weight loss and total fitness because it helps the lungs, heart and blood vessels move oxygen through the system more efficiently.
Aerobic or cardiovasculr exercise should be done at least two and one half (2-1/2) hours each week for a moderate aerobic activity or at least seventy five (75) minutes for vigorous exercise. Aerobic exercises should be spread throughout the week.
2. Muscular Fitness:
Muscular fitness exercise should be done at least two to three times during the week. Muscular exercises help with muscular fitness along with increasing bone strength. Muscular strength is necessary as we grow older.
Equipment is not necessary to maintain muscular fitness if you have a fitness program that includes body strengthening exercises like push-ups, chin ups and squats along with others.
3. Stretching:
Stretching is sometimes forgotten but it is critical for a well rounded program. All fitness coaches recommend that stretching be included in their fitness programs. All exercises make the muscles contract and flex so stretching of the muscles also needs to be included for a well rounded workout.
Stretching is especially important for the later years to keep the body flexible to avoid a lot of the injuries that accompany old age.
4. Core Stability:
Core muscles are those in the body and include the abdomen muscles, lower back and the pelvis area. They should be included in fitness programs because they are needed for upper and lower body movements.
5. Balance Training:
Balance is often forgotten in physical fitness programs but it needs to be included in a well rounded program. Balance is essential to everyday life functions and it tends to deteriorate with age so it imperative that a good program be maintained.
Developing a good balance training regimen will add quality to life.
2012年5月25日星期五
The Need for a Personal Fitness Trainer
We all want to stay fit and keep ourselves in shape, however there always something that stops us from getting into a fitness routine; be it laziness or just the lack of a spark. This is exactly why you need a personal fitness trainer, who keeps you on your toes and motivates you at all times. Here a look at some factors that make personal trainers a must-have.
Motivation and Inspiration
Our lack of impetus and ability to easily give up on a fitness regime is a common problem. A personal trainer provides that motivation and every time you look at them, their fit body inspires you to work hard.
Personalized routine and approach The training regimen is designed exactly to cater to your body needs. If you have a chronic illness or an injury in a specific part of the body, they are all taken into consideration before drawing up a fitness plan.
Patience with New-comers
Personal fitness trainers are patient and persistent. Especially, if you are a beginner and find it difficult to keep up with the pace of instructions, they are patient and often slow down to your pace to make you comfortable.
Efficient and Professional
Personal trainers don leave room for unnecessary exercises or don waste time. Certified personal trainers provide structure and accountability and strive to keep you healthy at all times. Learning and Development If you have the ability to learn and grasp quickly, there is huge knowledge to be gained. The fact that it not practical to have a trainer all your life, make a case for you to learn and go on your own when the time is ripe.
Safety
Being safe is a huge part of the fitness process to avoid injuries, a personal trainer who understands your body completely, guarantees that safety.
Workout at Home
If youe an introvert and don like visiting gyms, personal trainers bring fitness right into your homes with little equipment. You can exercise in the comfortable confines of your house with all freedom.
Weight Regimen and Targets Personal fitness trainers keep you on track at all times. They set achievable targets and tell you honestly if youe not on track and give you tips to overcome the block.
Motivation and Inspiration
Our lack of impetus and ability to easily give up on a fitness regime is a common problem. A personal trainer provides that motivation and every time you look at them, their fit body inspires you to work hard.
Personalized routine and approach The training regimen is designed exactly to cater to your body needs. If you have a chronic illness or an injury in a specific part of the body, they are all taken into consideration before drawing up a fitness plan.
Patience with New-comers
Personal fitness trainers are patient and persistent. Especially, if you are a beginner and find it difficult to keep up with the pace of instructions, they are patient and often slow down to your pace to make you comfortable.
Efficient and Professional
Personal trainers don leave room for unnecessary exercises or don waste time. Certified personal trainers provide structure and accountability and strive to keep you healthy at all times. Learning and Development If you have the ability to learn and grasp quickly, there is huge knowledge to be gained. The fact that it not practical to have a trainer all your life, make a case for you to learn and go on your own when the time is ripe.
Safety
Being safe is a huge part of the fitness process to avoid injuries, a personal trainer who understands your body completely, guarantees that safety.
Workout at Home
If youe an introvert and don like visiting gyms, personal trainers bring fitness right into your homes with little equipment. You can exercise in the comfortable confines of your house with all freedom.
Weight Regimen and Targets Personal fitness trainers keep you on track at all times. They set achievable targets and tell you honestly if youe not on track and give you tips to overcome the block.
2012年5月24日星期四
How To Find A Fitness Trainer For You
Choosing a good trainer is often a hard task that many of us have no idea how to perform. But we also know that it is often really hard to motivate ourselves to do exercise and that is where a trainer really comes in handy. They are also known as boredom busters! This is one of the greatest obstacles of stayin on track and keeping your fitness, and not losing motivation. People are often starting exercise programs and discover that it is really hard to keep the motivation sky high all the tim. They find themselves pretty quickly tired out and over the same routine. Simply by keeping the exercise appealling, and keeping a good fitness level it enables someone to maintain this good healthy lifestyle perspective for the rest of their life. Getting a fitness trainer straight up really can help this. Imagine you had to watch your very favourite episode of your favourite TV show over and over again. It would no longer be fun! Exercise is the same, no matter how much you enjoy it at the start, it can get boring. We must remember, variety is the key. However many people that are starting an exercise program feel that it is important to keep following the routine. To a point this is true, but there is very little point doing the same thing day in and day out because in the end not only will you be bored but your body will get very used to the routine and you will stop seeing large adaptations. This is a very quick way to lose motivation!
This is why a lot of people employ the services of a fitness trainer. Not only to you get the expertise on how best to achieve your goals, you also get someone to motivate you, even when you really don't want to do your program! For those that don't know, fitness trainers are able to analyse your fitness level and give you a fitness program that is 100% right for you. They can calculate your appropriateness to a certain program and give you exactly what you need to achieve your goals. Not everyone is on the same fitness level and trainers can recognise this and give you something appropriate anyway. This will keep you stimulated and youwill see results from your program which means you will want to keep doing it. What can become a vicious cycle actually becomes a good one.
However, as with anything in this world, not all fitness trainers are good ones. They are not all created equally. many have different beliefs in the kind of training you should be doing, some have a lot more knowledge than others, some have a better or worse education, and some have learnt better practical skills. Here are a few points that you can follow to make sure you find a trainer that is right for you.
1. Certification
Like anything in life it is important to determine the quality of your trainer. Have they got the appropriate qualification, which means, are they certified into the board in their country or state. Each country or state will have a certain level the trainers have to reach before they are certified. First and foremost you want a certified trainer.
2. Education
Not only should they be certified but it is also good to check what study they actually undertook to get this certification. There are often very different levels of qualification and it is pretty important that you find a trainer that has had a little more than just the minimum qualifications. Nearly everyone can be a trainer these days.
3. Treats you right
You should be able to get undivided attention from your trainer at all times. You are paying for their services so you can expect value for your money.
4. Is able to track progress
It is important that your trainer has the ability to track your progress. There are many ways to do this however if your trainer does not do this then he or she can definitely not give you the gains that you want. Ask about this before you start with your trainer.
5. Good Personality
You see your trainer a lot, if you want to achieve the goals you set out. therefore you want a trainer with a good personality that you can get along with and have no troubles respecting and listening to day in and day out.
Trainers are important for your success in your fitness program, however it is very important that you find the one that is right for you and can keep your motivation on track. Good Luck.
This is why a lot of people employ the services of a fitness trainer. Not only to you get the expertise on how best to achieve your goals, you also get someone to motivate you, even when you really don't want to do your program! For those that don't know, fitness trainers are able to analyse your fitness level and give you a fitness program that is 100% right for you. They can calculate your appropriateness to a certain program and give you exactly what you need to achieve your goals. Not everyone is on the same fitness level and trainers can recognise this and give you something appropriate anyway. This will keep you stimulated and youwill see results from your program which means you will want to keep doing it. What can become a vicious cycle actually becomes a good one.
However, as with anything in this world, not all fitness trainers are good ones. They are not all created equally. many have different beliefs in the kind of training you should be doing, some have a lot more knowledge than others, some have a better or worse education, and some have learnt better practical skills. Here are a few points that you can follow to make sure you find a trainer that is right for you.
1. Certification
Like anything in life it is important to determine the quality of your trainer. Have they got the appropriate qualification, which means, are they certified into the board in their country or state. Each country or state will have a certain level the trainers have to reach before they are certified. First and foremost you want a certified trainer.
2. Education
Not only should they be certified but it is also good to check what study they actually undertook to get this certification. There are often very different levels of qualification and it is pretty important that you find a trainer that has had a little more than just the minimum qualifications. Nearly everyone can be a trainer these days.
3. Treats you right
You should be able to get undivided attention from your trainer at all times. You are paying for their services so you can expect value for your money.
4. Is able to track progress
It is important that your trainer has the ability to track your progress. There are many ways to do this however if your trainer does not do this then he or she can definitely not give you the gains that you want. Ask about this before you start with your trainer.
5. Good Personality
You see your trainer a lot, if you want to achieve the goals you set out. therefore you want a trainer with a good personality that you can get along with and have no troubles respecting and listening to day in and day out.
Trainers are important for your success in your fitness program, however it is very important that you find the one that is right for you and can keep your motivation on track. Good Luck.
2012年5月23日星期三
Finding Quality Personal Fitness Trainers
When you use the services of a personal trainer, you get the skills and the background of their training and experience, while also increasing the chances of reaching your fitness goals. Trainers aren't just there to help you train for major athletic events;fitness trainers can help you achieve any of your fitness goals. Here are some ways to find the best trainers for your needs.
Finding fitness trainers is much easier than any of the workouts they will have you perform. You can start by heading to the local gyms and workout facilities to see who's already working in these locations. Many personal trainers will have their business cards left at these businesses or they might be training other clients when you enter the area. You can choose to either:
* Pick up a card and call them for more information
* Talk to the trainer during or after a workout
* Ask the fitness center staff who they recommend
For another way to find fitness trainers, head to your local phone books for the extensive listings. This is a bit of a trickier venture as everyone looks good when they're listed in the paper. To help you choose someone that's going to work for your needs, you can narrow the field down by highlighting those that are closest to where you live or work (this makes them the convenient choice). From there, you should call these trainers and set up initial fitness evaluations to see what their style is and whether you might be a good fit.
Another way to find fitness trainers is to head to the internet to find the local listings. This tends to be an easier option for many fitness enthusiasts as you can look through information online and get a better idea of what they might be able to offer you. You can also see the services they are certified in as well as any other specialties they might include. When you call for more information, be sure to schedule an initial evaluation as well as ask for copies of their certifications to be sure they are trained in keeping you fit and safe.
In the end, many people find fitness trainers via their friends and family. Ask around to see who they might recommend for your fitness goals as well as any personal trainers that are specifically trained for your needs. While you might be asking a trainer to help you with your exercise plans, they need to be someone who is willing to be your partner along the way as well.
Finding fitness trainers is much easier than any of the workouts they will have you perform. You can start by heading to the local gyms and workout facilities to see who's already working in these locations. Many personal trainers will have their business cards left at these businesses or they might be training other clients when you enter the area. You can choose to either:
* Pick up a card and call them for more information
* Talk to the trainer during or after a workout
* Ask the fitness center staff who they recommend
For another way to find fitness trainers, head to your local phone books for the extensive listings. This is a bit of a trickier venture as everyone looks good when they're listed in the paper. To help you choose someone that's going to work for your needs, you can narrow the field down by highlighting those that are closest to where you live or work (this makes them the convenient choice). From there, you should call these trainers and set up initial fitness evaluations to see what their style is and whether you might be a good fit.
Another way to find fitness trainers is to head to the internet to find the local listings. This tends to be an easier option for many fitness enthusiasts as you can look through information online and get a better idea of what they might be able to offer you. You can also see the services they are certified in as well as any other specialties they might include. When you call for more information, be sure to schedule an initial evaluation as well as ask for copies of their certifications to be sure they are trained in keeping you fit and safe.
In the end, many people find fitness trainers via their friends and family. Ask around to see who they might recommend for your fitness goals as well as any personal trainers that are specifically trained for your needs. While you might be asking a trainer to help you with your exercise plans, they need to be someone who is willing to be your partner along the way as well.
2012年5月22日星期二
Becoming a Personal Fitness Trainer
If you have a passion for fitness, there can come a time when you may want to turn this passion into cold, hard, cash. Wouldn it be great to make money from your passion, work doing something you love? Very few of us will be professional athletes, but working as a personal fitness trainer will allow us to work in the fitness field, and as well as keep fit we can help others get healthy and realize their personal goals. This can be a fantastically satisfying thing to do. It may seem to be an easy field to get into, but being a personal trainer requires more than just being able to run a 400m without getting a stitch.
Your own personal fitness is not the most important thing really, although others may find it hard to follow your advice if it is clear you do not practice what you preach. No, more importantly is the ability to be analytical, patient, organized and nurturing. You are going to come across people who will put up any barrier to doing one more sit-up, and youe going to need the personality that can motivate and inspire these people to push a little bit harder. Choosing a certificate is going to come next; there are a variety of different organizations in the market at the moment that will allow you to show your prowess.
It is quite likely that if you live in a competitive area with a lot of other trainers, you should specialize. An example would be to choose a Clinical Exercise specialization, where you train to specifically help in the training of people who have injuries or specific diseases. After you are all trained up, it time to get a job. The easiest way is just be simply contacting local clubs and gyms to see if they are hiring trained personal trainers. It is going to be good to get some time in a professional gym as a personal trainer under your belt before you go out on your own. However, for many the ultimate goal is to be a personal fitness trainer and working for yourself for your own clients. This allows your schedule to be very flexible, and you can choose as many clients are you need or want. As your reputation grows, you should have people clawing to get on your books, so you can have them shedding the pounds in quick time.
Your own personal fitness is not the most important thing really, although others may find it hard to follow your advice if it is clear you do not practice what you preach. No, more importantly is the ability to be analytical, patient, organized and nurturing. You are going to come across people who will put up any barrier to doing one more sit-up, and youe going to need the personality that can motivate and inspire these people to push a little bit harder. Choosing a certificate is going to come next; there are a variety of different organizations in the market at the moment that will allow you to show your prowess.
It is quite likely that if you live in a competitive area with a lot of other trainers, you should specialize. An example would be to choose a Clinical Exercise specialization, where you train to specifically help in the training of people who have injuries or specific diseases. After you are all trained up, it time to get a job. The easiest way is just be simply contacting local clubs and gyms to see if they are hiring trained personal trainers. It is going to be good to get some time in a professional gym as a personal trainer under your belt before you go out on your own. However, for many the ultimate goal is to be a personal fitness trainer and working for yourself for your own clients. This allows your schedule to be very flexible, and you can choose as many clients are you need or want. As your reputation grows, you should have people clawing to get on your books, so you can have them shedding the pounds in quick time.
2012年5月21日星期一
Reasonable arrangement of exercise
When I do trx exercise,I often use the trx training usa pro pack,I like trx exercise system,but we should reasonable arrangement of exercise.
The arrangement using the actual physical exercise is amid the essential url using the science to exercise. exercise has proved, angular must come going to be to moderate intensity (every instant center fee from the 130 to 160 instances between) aerobic actual physical exercise advisable, equipment, extra weight for that method fill (maximum potency 50% to 80%) is preferred. Time can exercise three instances a 7 days (the subsequent day time 1), every time one to one as well as a half hours. every sole time exercise eight to 10 action, every sole activity do three to 4 groups. exercise is fast merely a tiny pause, shrinkage, slow extend. steady do a founded of actions time for sixty seconds or so, groups of twenty to sixty seconds intermittent, every batch one to two mins action.
Usually, every set must come going to possess the ability to steady finished eight to 15 times, if every set was much less compared to amount eight times, could possibly be appropriately decreased weight; from the last two instances should do their utmost to to hold out action, stimulation to muscle is deeper, "excess resume" obvious, actual physical exercise the effect is admirable.
Pay curiosity to safety
Strong and handsome actual physical exercise equipment possess a specific weight, earlier to and pursuing actual physical exercise not just to get ready actions and finishing activities, and also to look at equipment set up whether or not firmly, in circumstance of accidents. actual physical exercise need to spend curiosity to whether or not extra weight measurable, do not do force can not and practice. Use barbells with one another with other heavy equipment, somebody protection. perfect rooms is exercise, so concerning stimulate every other, support every other and defend every other.
To lay the bottom of the
In the earlier point of slim exercise (2 to three months) perfect can into powerful and handsome groom course studying actual physical exercise to be sure that proper, method to grasp movement skills, and also to enhance the high quality using the body. specific curiosity must come going to be compensated to muscle potency and endurance exercise, and progressively improve the body's ability to adapt, lay an superb foundation.
To possess the important point and pertinence
The slim pursuing two to three weeks pursuing exercise, actual physical potency should certainly be obvious enhancement, vitality will also abundant than before. At this time, need to concentrate on instruction the huge muscles, like pectoralis major, deltoid muscle, biceps and triceps latissimus dorsi muscle, and musculus glutaeus maximus as well as a quadriceps, hold momentum need to adjust. In addition, precisely the exact same factors using the muscle set can use completely different movements, completely different instruments to exercise, and also to create the muscle contraction exercise alone. using the improve of muscle potency in inclusion to the development of timing, actual physical exercise the effect should certainly be considered a good offer more as well as a good offer more remarkable. Usually, exercise activity a thirty days as well as a half to two weeks transform again. In addition, the actual physical exercise using the spirit when (ideas) will concentrate for the exercise place, keep away from by all means, hearing to audio tracks and etc. The exercise of areas muscle acid, bloated, full, melts away is stronger, actual physical exercise the effect for that the good offer more beautiful. So, preserve on 6 weeks to some year, bodily type can create significant changes.Little other job practice
The slim on powerful and handsome exercise, it is perfect to other sports activities much less exercise, especially endurance gatherings sports, for example long-distance running, hold out football, basketball, etc. because of the reality these movement a good offer more vitality consumption, go versus the muscle growth, and will drills thinner more. In addition, generally don't do expend vitality as well a good offer other activities.
The arrangement using the actual physical exercise is amid the essential url using the science to exercise. exercise has proved, angular must come going to be to moderate intensity (every instant center fee from the 130 to 160 instances between) aerobic actual physical exercise advisable, equipment, extra weight for that method fill (maximum potency 50% to 80%) is preferred. Time can exercise three instances a 7 days (the subsequent day time 1), every time one to one as well as a half hours. every sole time exercise eight to 10 action, every sole activity do three to 4 groups. exercise is fast merely a tiny pause, shrinkage, slow extend. steady do a founded of actions time for sixty seconds or so, groups of twenty to sixty seconds intermittent, every batch one to two mins action.
Usually, every set must come going to possess the ability to steady finished eight to 15 times, if every set was much less compared to amount eight times, could possibly be appropriately decreased weight; from the last two instances should do their utmost to to hold out action, stimulation to muscle is deeper, "excess resume" obvious, actual physical exercise the effect is admirable.
Pay curiosity to safety
Strong and handsome actual physical exercise equipment possess a specific weight, earlier to and pursuing actual physical exercise not just to get ready actions and finishing activities, and also to look at equipment set up whether or not firmly, in circumstance of accidents. actual physical exercise need to spend curiosity to whether or not extra weight measurable, do not do force can not and practice. Use barbells with one another with other heavy equipment, somebody protection. perfect rooms is exercise, so concerning stimulate every other, support every other and defend every other.
To lay the bottom of the
In the earlier point of slim exercise (2 to three months) perfect can into powerful and handsome groom course studying actual physical exercise to be sure that proper, method to grasp movement skills, and also to enhance the high quality using the body. specific curiosity must come going to be compensated to muscle potency and endurance exercise, and progressively improve the body's ability to adapt, lay an superb foundation.
To possess the important point and pertinence
The slim pursuing two to three weeks pursuing exercise, actual physical potency should certainly be obvious enhancement, vitality will also abundant than before. At this time, need to concentrate on instruction the huge muscles, like pectoralis major, deltoid muscle, biceps and triceps latissimus dorsi muscle, and musculus glutaeus maximus as well as a quadriceps, hold momentum need to adjust. In addition, precisely the exact same factors using the muscle set can use completely different movements, completely different instruments to exercise, and also to create the muscle contraction exercise alone. using the improve of muscle potency in inclusion to the development of timing, actual physical exercise the effect should certainly be considered a good offer more as well as a good offer more remarkable. Usually, exercise activity a thirty days as well as a half to two weeks transform again. In addition, the actual physical exercise using the spirit when (ideas) will concentrate for the exercise place, keep away from by all means, hearing to audio tracks and etc. The exercise of areas muscle acid, bloated, full, melts away is stronger, actual physical exercise the effect for that the good offer more beautiful. So, preserve on 6 weeks to some year, bodily type can create significant changes.Little other job practice
The slim on powerful and handsome exercise, it is perfect to other sports activities much less exercise, especially endurance gatherings sports, for example long-distance running, hold out football, basketball, etc. because of the reality these movement a good offer more vitality consumption, go versus the muscle growth, and will drills thinner more. In addition, generally don't do expend vitality as well a good offer other activities.
2012年5月18日星期五
Great Things About Weight Loss Exercise
I can demonstrate a handful of the most powerful female weight-loss exercises. Quite simple imply they don't work for guys but women usually absorb the exercises better. Understand this article to get more smarter weight loss measures, less exercise-time and better weight loss.Weight Loss Exercise for Females. Combination walking while on an inclined treadmill Now you will probably be astounded about combo walking. It's really a simple process. Walk per minute within the traditional way and be able to turn backwards and walk per minute again. Provide it ten reps with alternations.
To start with, everyone can play badminton for an easy workout routine. Irrespective of your real age or , numerous calories is usually burned along with the light workout. Small children can start playing against their grandparents, while The parents go head-to-head with each other.Playing badminton, you are free to increases and down your court. You jump at any height and bend down low going to the birdie. Your physique needs to be fast and flexible, with good hand-eye coordination. Besides burning calories, the consecutive movements give your legs and buttocks an outstanding workout. In addition, swinging your racquet exercises your arms, shoulders, stomach and back. In no time, your hope body will benefit from better coordination and core stability. Your physique can grow more firm and attractive.
3. Exercise can increase functioning one's Immune mechanism and in addition blood and oxygen circulation for vital organs.4. Being active is qualified to decelerate aging by improving our physical, mental, emotional and psychological well- being. Exercise even facilitates enhancing our imagination and creativity. It could be related to improved mental vigor, including reaction time, acuity, and math skills.
5. Through giving exercising options. You may slim down from just doing hours of lunges, many folks don't want to do that. Should a weight loss workout regime offers you more options you might be able to find an activity for which you love. You might would like your exercise activity for being aerobics or ice-skating. Once you have found the activity for which you love, user profile not have to force yourself to practice it.
It could be essential make running challenging enough for your requirements. Incorporate speed work or obstacles inside of your running routine. This could mean adding a mountain into your usual road track or inclining the system a better view now and again. Do not forget that you use-up more calories bankruptcy lawyer las vegas workout requires higher energy from your business.What's more, switching your residence running program regularly can also be your method avoiding plateaus. This comes from an adaptation that a body takes gets hotter becomes useful to your activities. Realize that bankruptcy lawyer las vegas body adopts, you'll be able to not any longer burn fat effectively.
The bits of home gym equipment mentioned above tend to be rather pricey and larger in sizes. If you desire to spend your money more economical, individuals plenty of choices for your requirements. For instance, you can look at buying Pilates and yoga products which are smaller larger and are generally affordable for a budget. Resistance bands and exercise balls are worth considering. You can also find weight sets which can be good for your household workout plan. When it comes to your household workout plan, just the thing that could limit what you can do will probably be your imagination.
To start with, everyone can play badminton for an easy workout routine. Irrespective of your real age or , numerous calories is usually burned along with the light workout. Small children can start playing against their grandparents, while The parents go head-to-head with each other.Playing badminton, you are free to increases and down your court. You jump at any height and bend down low going to the birdie. Your physique needs to be fast and flexible, with good hand-eye coordination. Besides burning calories, the consecutive movements give your legs and buttocks an outstanding workout. In addition, swinging your racquet exercises your arms, shoulders, stomach and back. In no time, your hope body will benefit from better coordination and core stability. Your physique can grow more firm and attractive.
3. Exercise can increase functioning one's Immune mechanism and in addition blood and oxygen circulation for vital organs.4. Being active is qualified to decelerate aging by improving our physical, mental, emotional and psychological well- being. Exercise even facilitates enhancing our imagination and creativity. It could be related to improved mental vigor, including reaction time, acuity, and math skills.
5. Through giving exercising options. You may slim down from just doing hours of lunges, many folks don't want to do that. Should a weight loss workout regime offers you more options you might be able to find an activity for which you love. You might would like your exercise activity for being aerobics or ice-skating. Once you have found the activity for which you love, user profile not have to force yourself to practice it.
It could be essential make running challenging enough for your requirements. Incorporate speed work or obstacles inside of your running routine. This could mean adding a mountain into your usual road track or inclining the system a better view now and again. Do not forget that you use-up more calories bankruptcy lawyer las vegas workout requires higher energy from your business.What's more, switching your residence running program regularly can also be your method avoiding plateaus. This comes from an adaptation that a body takes gets hotter becomes useful to your activities. Realize that bankruptcy lawyer las vegas body adopts, you'll be able to not any longer burn fat effectively.
The bits of home gym equipment mentioned above tend to be rather pricey and larger in sizes. If you desire to spend your money more economical, individuals plenty of choices for your requirements. For instance, you can look at buying Pilates and yoga products which are smaller larger and are generally affordable for a budget. Resistance bands and exercise balls are worth considering. You can also find weight sets which can be good for your household workout plan. When it comes to your household workout plan, just the thing that could limit what you can do will probably be your imagination.
2012年5月17日星期四
Exercise Tips And Tricks That Will Work
It can be hard to find high-quality information about fitness on the Internet. There is a lot of information to take in, leaving you wondering how much time you have to achieve your fitness goals. For this reason, some of the best advice has been assembled into this article to help you out.
Get some variety in your fitness routine. There are a lot reasons to have a varied workout plan. Number one is that you want to avoid becoming bored. If your body adjusts to certain types of exercise over time, you will not get the results you want until you change your exercise routine. Keep things fresh by doing new routines.
Press on the padding with your finger to make sure the bench is padded enough for you before working out on it. If the wood is easily palpable beneath the padding, choose an alternate machine. Working out on a machine with insufficient padding can lead to bruising because it is failing to provide adequate support during your workout.
Your age determines how long you ought to hold a stretch. You should stretch for around 30 seconds if you are less than forty. After reaching 40 years, you should switch to minute-long stretches. This will help to prevent injury to your muscles.
Here is one simple way to build your muscles. Track the weight that you are able to lift for each exercise. Then multiply the number of repetitions times the weight. If you increase this number each time you exercise, you will get stronger more quickly.
Everyone can benefit from good nutrition. No matter where you are in your fitness goals, a balanced diet will help you reach and maintain the lifestyle that you are reaching for. Always practice healthy eating habits even if you happen to be pleased with how your body looks at the moment.
If you are a smoker, you must quit as soon as possible to not only prevent early death, but to increase your health overall. You are not too old to quit smoking. You will reduce your chance of falling victim to many dreaded diseases and increase your lifespan in the process. Do the right thing for your body and quit smoking.
If ripped abs are your goal, don't forget aerobic exercises. It is best to do cardio for 30-45 minutes a few times per week and do some weight training 2-3 times per week. Give your whole body a workout and only do ab exercise every other day.
Running with a buddy can provide several benefits. Running with a friend can be a motivator, especially if they're in better shape than you. Your fit friend is a true representation of where you want to get to. Exercising with someone who can outperform you will encourage you to go faster and try harder. That sense of friendly rivalry that develops will spur you both on to greater achievement then exercising alone.
Many local colleges, gyms, and community centers offer free fitness courses to people of all ages. Try searching for those or look online for routines that can be done in the home. Try checking with a sports medicine office, and ask for referrals.
Running, while beneficial, can harm your body over time. To reduce any damage, every six weeks you should cut your mileage in half for one week. Not only will your body get a little much-needed rest, the reduced mileage will keep your running schedule varied and prevent you from hitting a plateau.
Do you want more results from the same time spent working out? Stretching your muscles is a fantastic way to see results in tone and strength. Take half a minute or so to stretch out the muscles involved between exercise sets. To improve your workouts, try stretching.
If watching TV makes you feel guilty, use this tip to catch a little exercise while viewing. Commercials are a great time to get a couple minutes of fitness in.
As discussed at the beginning of this article, getting the best information, and applying it to your own fitness goals, is not the most simple task. Keeping yourself educated, however, is one of the key parts of reaching your goals. Use the tips you learned here, and success will come easy.
Get some variety in your fitness routine. There are a lot reasons to have a varied workout plan. Number one is that you want to avoid becoming bored. If your body adjusts to certain types of exercise over time, you will not get the results you want until you change your exercise routine. Keep things fresh by doing new routines.
Press on the padding with your finger to make sure the bench is padded enough for you before working out on it. If the wood is easily palpable beneath the padding, choose an alternate machine. Working out on a machine with insufficient padding can lead to bruising because it is failing to provide adequate support during your workout.
Your age determines how long you ought to hold a stretch. You should stretch for around 30 seconds if you are less than forty. After reaching 40 years, you should switch to minute-long stretches. This will help to prevent injury to your muscles.
Here is one simple way to build your muscles. Track the weight that you are able to lift for each exercise. Then multiply the number of repetitions times the weight. If you increase this number each time you exercise, you will get stronger more quickly.
Everyone can benefit from good nutrition. No matter where you are in your fitness goals, a balanced diet will help you reach and maintain the lifestyle that you are reaching for. Always practice healthy eating habits even if you happen to be pleased with how your body looks at the moment.
If you are a smoker, you must quit as soon as possible to not only prevent early death, but to increase your health overall. You are not too old to quit smoking. You will reduce your chance of falling victim to many dreaded diseases and increase your lifespan in the process. Do the right thing for your body and quit smoking.
If ripped abs are your goal, don't forget aerobic exercises. It is best to do cardio for 30-45 minutes a few times per week and do some weight training 2-3 times per week. Give your whole body a workout and only do ab exercise every other day.
Running with a buddy can provide several benefits. Running with a friend can be a motivator, especially if they're in better shape than you. Your fit friend is a true representation of where you want to get to. Exercising with someone who can outperform you will encourage you to go faster and try harder. That sense of friendly rivalry that develops will spur you both on to greater achievement then exercising alone.
Many local colleges, gyms, and community centers offer free fitness courses to people of all ages. Try searching for those or look online for routines that can be done in the home. Try checking with a sports medicine office, and ask for referrals.
Running, while beneficial, can harm your body over time. To reduce any damage, every six weeks you should cut your mileage in half for one week. Not only will your body get a little much-needed rest, the reduced mileage will keep your running schedule varied and prevent you from hitting a plateau.
Do you want more results from the same time spent working out? Stretching your muscles is a fantastic way to see results in tone and strength. Take half a minute or so to stretch out the muscles involved between exercise sets. To improve your workouts, try stretching.
If watching TV makes you feel guilty, use this tip to catch a little exercise while viewing. Commercials are a great time to get a couple minutes of fitness in.
As discussed at the beginning of this article, getting the best information, and applying it to your own fitness goals, is not the most simple task. Keeping yourself educated, however, is one of the key parts of reaching your goals. Use the tips you learned here, and success will come easy.
2012年5月16日星期三
Exercise Bike The Very Uniqueness Bikes
Exercise bikes are very unique bikes. In the exercise bikes that many of them come programmed with various biking routines. And you can simulate different courses that require you to sprint, pedal uphill, and perform at different levels within one workout without having to keep pressing the buttons and changing everything in it. And you can even select random programs so you don know what coming, which really keeps you on your toes. Some exercise bikes can even be plugged into video games and also television to let you interactively pedal through visual courses.
The benefits are available in exercise bikes
Apart from the more of positive aspects, bike trainers are still great exercise tools because these are one of the cheapest add-ons to your existing bike. And in this way, you can save a lot of money and can enjoy the upright position on your bike, which is something that you don want to miss probably.
And this is also a main reason in the exercise bikes for many more people to go for bicycle trainers apart from practicing for races. But it doesn take much time to fit the trainers on the rear wheel of your bike. There is a benefit in using trainers, it none other than constant wear out of your rear tire. And the benefits of exercise bikes are the realistic riding experience, ideal for race practice and light weight.
Realistic riding experience
Compared to spinner and other stationary exercise bikes, you get a rider experience which is quite similar to real like biking. And you are fixing the trainer on your bike back tire, this experience can be really good.
Ideal for race practice
The ideal for race practice is nearly impossible to practice on a stationary exercise bike when your intention is to prepare your own self for bike races. To get real benefits from training, the best and suitable one is to go for trainers.
Lightweight
A bike trainer not occupies a much space in your living room and can be easily transported by a single person because it extremely lightweight. And if you are travelling and you want to carry your trainer with you, and there is no doubt about it because you can conveniently fit into your car or SUV trunk. And you can transport them from floor to floor, carry those in a lift and keep them in a closet when you are done with your workout.
The benefits are available in exercise bikes
Apart from the more of positive aspects, bike trainers are still great exercise tools because these are one of the cheapest add-ons to your existing bike. And in this way, you can save a lot of money and can enjoy the upright position on your bike, which is something that you don want to miss probably.
And this is also a main reason in the exercise bikes for many more people to go for bicycle trainers apart from practicing for races. But it doesn take much time to fit the trainers on the rear wheel of your bike. There is a benefit in using trainers, it none other than constant wear out of your rear tire. And the benefits of exercise bikes are the realistic riding experience, ideal for race practice and light weight.
Realistic riding experience
Compared to spinner and other stationary exercise bikes, you get a rider experience which is quite similar to real like biking. And you are fixing the trainer on your bike back tire, this experience can be really good.
Ideal for race practice
The ideal for race practice is nearly impossible to practice on a stationary exercise bike when your intention is to prepare your own self for bike races. To get real benefits from training, the best and suitable one is to go for trainers.
Lightweight
A bike trainer not occupies a much space in your living room and can be easily transported by a single person because it extremely lightweight. And if you are travelling and you want to carry your trainer with you, and there is no doubt about it because you can conveniently fit into your car or SUV trunk. And you can transport them from floor to floor, carry those in a lift and keep them in a closet when you are done with your workout.
2012年5月13日星期日
Consider This When Choosing Home Exercise Equipment
Having exercise equipment at home provides a convenient way for you to stay in shape. You don't have to worry about fighting crowds at the gym, fighting traffic on the way to the gym or working out within certain hours. It is also easier to fit in a quick workout when you suddenly have a little free time if you have home exercise equipment. But with limited space and a budget you may need to choose a single piece of equipment. Knowing a little bit about the most popular types of home fitness equipment should help you choose the right one for you.
Treadmills
Treadmills are one of the most popular exercise machines available. They simulate the feeling of walking or running and they often have an incline feature allowing you to increase the intensity of your workout. Treadmills can provide a great workout, but if you have joint problems they may not be the best choice because they can still cause stress to the joints.
If you decide to go with a treadmill look for one with an adjustable incline and good shock absorbency. If you buy a motorized treadmill look for one with at least a 1.5 horsepower motor. Also consider some basic features like safety rails or handles and an automatic shutoff.
Elliptical Machines
Elliptical machines have gained popularity because of the type of workout they provide. They provide a low-impact workout, which is easier on your joints, and most models offer an upper and lower body workout. This makes most people feel like they are getting a better overall workout.
If you are looking for budget equipment this isn't the best option. While you can find low-priced ellipticals it is better to spend more when it comes to an elliptical machine. Budget models often have a rough ride and they may not work as well or they may not last very long.
Stationary Bikes
Stationary bikes are another very popular option when it comes to home fitness equipment. Most models don't take up as much space as either a treadmill or an elliptical machine. They are also usually more affordable and require less maintenance. If you don't like the feel of a typical upright model you can get a more comfortable recumbent style stationary bike.
Unless you get something like a Schwinn Airdyne they don't offer an upper body workout, but they do provide a great low-impact workout that is easy on your joints. In fact they are often recommended if you have knee problems or are doing rehabilitation exercises to strengthen your knees.
Buying home exercise equipment is a great way to make working out more convenient, but only if it is something you will actually use. Try out a few different types and a few different models before you make a final decision.
Treadmills
Treadmills are one of the most popular exercise machines available. They simulate the feeling of walking or running and they often have an incline feature allowing you to increase the intensity of your workout. Treadmills can provide a great workout, but if you have joint problems they may not be the best choice because they can still cause stress to the joints.
If you decide to go with a treadmill look for one with an adjustable incline and good shock absorbency. If you buy a motorized treadmill look for one with at least a 1.5 horsepower motor. Also consider some basic features like safety rails or handles and an automatic shutoff.
Elliptical Machines
Elliptical machines have gained popularity because of the type of workout they provide. They provide a low-impact workout, which is easier on your joints, and most models offer an upper and lower body workout. This makes most people feel like they are getting a better overall workout.
If you are looking for budget equipment this isn't the best option. While you can find low-priced ellipticals it is better to spend more when it comes to an elliptical machine. Budget models often have a rough ride and they may not work as well or they may not last very long.
Stationary Bikes
Stationary bikes are another very popular option when it comes to home fitness equipment. Most models don't take up as much space as either a treadmill or an elliptical machine. They are also usually more affordable and require less maintenance. If you don't like the feel of a typical upright model you can get a more comfortable recumbent style stationary bike.
Unless you get something like a Schwinn Airdyne they don't offer an upper body workout, but they do provide a great low-impact workout that is easy on your joints. In fact they are often recommended if you have knee problems or are doing rehabilitation exercises to strengthen your knees.
Buying home exercise equipment is a great way to make working out more convenient, but only if it is something you will actually use. Try out a few different types and a few different models before you make a final decision.
2012年5月11日星期五
Aerobic Exercise And Why Many People Get It Wrong When Trying To Build Muscle
Many people are wondering why they do not get immediate and positive results when they perform their usual cardio muscle building workout. Usually, these types of people end up suffering great frustration after they have worked out for around two to three months because they still do not see good results. Because of this, many have given up on aerobic exercise. However, not a lot of people know the real reason behind the lack of effectiveness of the aerobic workout that they are performing.
The main reason for the lack of effectiveness of the cardio workout for muscle increase is because of the wrong parameters and the wrong execution of the exercises. In order for this type of exercise to work for you, you need to understand the concept behind this effective method of exercise. This will also ensure that you understand fully why there is a need for you to have do them in the first place. Also, it is important that you should know the correct types of exercise that you should be doing in order to help you lose unwanted pounds and assist you in gaining better definition of your core muscles, which, of course, consists of your abdominal muscles, or 'abs', as they are more often called.
Aerobic muscle building exercises, which are sometimes known as your cardiovascular exercises, are those workout routines that are primarily performed to help in training your heart and lungs. Specifically, these muscle building exercises target your cardiovascular system. However, this does not mean that these exercises only target your cardiovascular system as they can also enhance the function of your blood vessels as well as your other internal organs.
Aerobic exercises provide a great number of benefits. One of these benefits is the decrease of fat stores, not only on your abdominal area but from around your entire body.
When the fat deposits in these areas are decreased, it is likely that your abdominal muscles will be more visible, thus making the most out of your six pack muscles and your entire bodybuilding routine.
Aerobic exercises will also help you with your stamina making your daily activities far easier to cope with. This is a direct result of the increase in the overall endurance of your body. In the long run, this can not only help you in increasing your self esteem due to your better body build and abdominal muscle form. This can also help you in improving how you structure your lifestyle and transform it into a healthier one.
There are various forms of cardiovascular exercises that you can perform. Some of the forms of aerobic exercises that you can try are swimming, jogging, biking, dancing, and even playing simulated video games. These will help enhance your physical activity. To observe some significant effects, you should regularly perform the type of aerobic exercise that you have chosen. For this particular exercise routine, you have to do this for a minimum of 20 minutes and a maximum of 40 minutes. You are required to perform the exercise for around three to five times a week. If you continuously do this, you will start to see the benefits in around six to eight weeks.
The main reason for the lack of effectiveness of the cardio workout for muscle increase is because of the wrong parameters and the wrong execution of the exercises. In order for this type of exercise to work for you, you need to understand the concept behind this effective method of exercise. This will also ensure that you understand fully why there is a need for you to have do them in the first place. Also, it is important that you should know the correct types of exercise that you should be doing in order to help you lose unwanted pounds and assist you in gaining better definition of your core muscles, which, of course, consists of your abdominal muscles, or 'abs', as they are more often called.
Aerobic muscle building exercises, which are sometimes known as your cardiovascular exercises, are those workout routines that are primarily performed to help in training your heart and lungs. Specifically, these muscle building exercises target your cardiovascular system. However, this does not mean that these exercises only target your cardiovascular system as they can also enhance the function of your blood vessels as well as your other internal organs.
Aerobic exercises provide a great number of benefits. One of these benefits is the decrease of fat stores, not only on your abdominal area but from around your entire body.
When the fat deposits in these areas are decreased, it is likely that your abdominal muscles will be more visible, thus making the most out of your six pack muscles and your entire bodybuilding routine.
Aerobic exercises will also help you with your stamina making your daily activities far easier to cope with. This is a direct result of the increase in the overall endurance of your body. In the long run, this can not only help you in increasing your self esteem due to your better body build and abdominal muscle form. This can also help you in improving how you structure your lifestyle and transform it into a healthier one.
There are various forms of cardiovascular exercises that you can perform. Some of the forms of aerobic exercises that you can try are swimming, jogging, biking, dancing, and even playing simulated video games. These will help enhance your physical activity. To observe some significant effects, you should regularly perform the type of aerobic exercise that you have chosen. For this particular exercise routine, you have to do this for a minimum of 20 minutes and a maximum of 40 minutes. You are required to perform the exercise for around three to five times a week. If you continuously do this, you will start to see the benefits in around six to eight weeks.
2012年5月10日星期四
4 Special 10 Minute Trainer Exercise Programs For Men
Some workout programs for men make it very difficult to make a
choice without having in-depth information about the particular
programs. Before specifically going into a workout program for men, let
me explain to you the importance of opting for one that concentrates on
the entire body, rather than individual muscles.10 Minute Trainer When you are exercising
all parts of the body in one session, you're actually working on one
muscle multiple times. This helps enhance strength and conditioning at a
faster rate as well as increasing stamina and losing weight. Therefore,
instead of designing a specific exercise program for you, I will
highlight the most important guidelines to follow and the things to
which you should pay the most attention.
Guideline 1.
The actual strategy you choose depends on how experienced you are in working out. For example if you're a beginner, you will be better off doing a lower number of reps and sets, as compared to someone who has been working out for a number of years. The longer the period of time you have been working out, the more strength and endurance your muscles have, which is why your body can handle more weight, more reps and sets. If you start with heavy weights and a high number of reps, it is very likely that you can damage your muscles and cause irreversible injury.
Guideline 2.
You need to work on your technique. Technique is extremely important and the slightest variation from what it should be can result in the workout programs for men being ineffective or causing pain or injury.
Guideline 3.
Most of the time injuries occur because people do not use the proper techniques or add their own variations.10 Minute Trainer It's important to understand that just because you have been working out for a number of years, it doesn't necessarily mean that you are using the right techniques and exercises. It is very likely that you might be doing exercises for one body part, but in reality, you are working on another body part. Find a professional who can teach you and watch you perform different exercises within the workout programs for men to ensure that you are doing them right. Eating, staying hydrated and getting enough rest are also very important.
Guideline 4 - Important Aspects.
You should adopt a diet that suits your goals. If you want to build muscle, you might need to increase your food intake, but if you want to lose weight, then a low fat diet is more important. These are very important aspects of any workout program for men and it is important that you take them seriously. Other than these facts, the other most important parts of a workout routine are the exercises that you choose to practice. You need a number of different exercises for every part of the body, but instead of doing all of them, you need to add variety. By variety, it means that you need to keep your body guessing and on its toes. The more surprises you throw at your body, the better it will respond and progress will be much easier to achieve.10 Minute Trainer
Guideline 1.
The actual strategy you choose depends on how experienced you are in working out. For example if you're a beginner, you will be better off doing a lower number of reps and sets, as compared to someone who has been working out for a number of years. The longer the period of time you have been working out, the more strength and endurance your muscles have, which is why your body can handle more weight, more reps and sets. If you start with heavy weights and a high number of reps, it is very likely that you can damage your muscles and cause irreversible injury.
Guideline 2.
You need to work on your technique. Technique is extremely important and the slightest variation from what it should be can result in the workout programs for men being ineffective or causing pain or injury.
Guideline 3.
Most of the time injuries occur because people do not use the proper techniques or add their own variations.10 Minute Trainer It's important to understand that just because you have been working out for a number of years, it doesn't necessarily mean that you are using the right techniques and exercises. It is very likely that you might be doing exercises for one body part, but in reality, you are working on another body part. Find a professional who can teach you and watch you perform different exercises within the workout programs for men to ensure that you are doing them right. Eating, staying hydrated and getting enough rest are also very important.
Guideline 4 - Important Aspects.
You should adopt a diet that suits your goals. If you want to build muscle, you might need to increase your food intake, but if you want to lose weight, then a low fat diet is more important. These are very important aspects of any workout program for men and it is important that you take them seriously. Other than these facts, the other most important parts of a workout routine are the exercises that you choose to practice. You need a number of different exercises for every part of the body, but instead of doing all of them, you need to add variety. By variety, it means that you need to keep your body guessing and on its toes. The more surprises you throw at your body, the better it will respond and progress will be much easier to achieve.10 Minute Trainer
2012年5月9日星期三
Hitting 10 Minute Trainer Twice Per Week For Optimal Gains
If you're a competitive bodybuilder, then a pair of killer arms
are essential for making your mark in any competition you enter. If
you're just a beach bodybuilder, a set of well developed biceps and
triceps is very much needed to make acquaintance with the fairer gender
in your travels.10 Minute Trainer If you're just a regular guy trying to make a statement
at work or anywhere, a pair of powerful arms is a prerequisite for
getting noticed. Heck, is there any place when having an amazing set of
arms isn't a distinct advantage?
If your arms aren't where you want them to be - and whose are? - then you may want to consider giving them a little extra attention. Sure, this is the point where a trainer will yell at you to "train harder" and "push it to the max" and other cheesy catch phrases. If you're a hard working trainer, then you're probably already doing that. It's likely that you're giving your arms everything you have on their training day.
There's your limitation. Your training "day".10 Minute Trainer You are training one day a week for your arms, just like all of your other muscle groups. There is the key to making better gains for this particular muscle group in particular - you need to train them more. You need to 'find' another day to hit your arms.
The easiest split is the common sense split. Chest & Triceps will be trained on Monday. Back & Biceps will be targeted on Tuesday. Wednesday is shoulder day. Thursday you hit your legs. Then Friday is arm day - AGAIN. On Friday, you train arms alone, to their greatest potential, then you drop the weight and you don't tough them again until Monday.
Since you will be hitting the triceps & biceps in a secondary role on Monday and Tuesday, respectively, you will want to avoid going too heavy for them on this training day. Use lower weight, with higher repetition. They won't be worth much in terms of control and balance of weight, since they've been torched with the heavy chest and back work already. Instead you should keep your repetitions in the 8 to 15 range, and use lots of sets.
Once the heavy day rolls around, it's time to get to work. Friday is "Lift heavy arm day" and nothing more. Use a rep range of 5 to 10 repetitions, and let the weight go heavy, as you have all weekend to heal.
Hitting the arms twice a week gives them 104 mini 'growth cycles' to enjoy each year - and the feeling you'll enjoy with bigger arms at the beach, bedroom, or bodybuilding stage will be indescribable!10 Minute Trainer
If your arms aren't where you want them to be - and whose are? - then you may want to consider giving them a little extra attention. Sure, this is the point where a trainer will yell at you to "train harder" and "push it to the max" and other cheesy catch phrases. If you're a hard working trainer, then you're probably already doing that. It's likely that you're giving your arms everything you have on their training day.
There's your limitation. Your training "day".10 Minute Trainer You are training one day a week for your arms, just like all of your other muscle groups. There is the key to making better gains for this particular muscle group in particular - you need to train them more. You need to 'find' another day to hit your arms.
The easiest split is the common sense split. Chest & Triceps will be trained on Monday. Back & Biceps will be targeted on Tuesday. Wednesday is shoulder day. Thursday you hit your legs. Then Friday is arm day - AGAIN. On Friday, you train arms alone, to their greatest potential, then you drop the weight and you don't tough them again until Monday.
Since you will be hitting the triceps & biceps in a secondary role on Monday and Tuesday, respectively, you will want to avoid going too heavy for them on this training day. Use lower weight, with higher repetition. They won't be worth much in terms of control and balance of weight, since they've been torched with the heavy chest and back work already. Instead you should keep your repetitions in the 8 to 15 range, and use lots of sets.
Once the heavy day rolls around, it's time to get to work. Friday is "Lift heavy arm day" and nothing more. Use a rep range of 5 to 10 repetitions, and let the weight go heavy, as you have all weekend to heal.
Hitting the arms twice a week gives them 104 mini 'growth cycles' to enjoy each year - and the feeling you'll enjoy with bigger arms at the beach, bedroom, or bodybuilding stage will be indescribable!10 Minute Trainer
2012年5月8日星期二
Common Misunderstandings About Ten Minute Trainer
Ok so here we go again another new year and again back to the commitment to get that perfect trimmed six pack by the summer so you can show it off. The first thing that usually comes to mind is I have to start more exercise but could you be making a big mistake and actually hindering rather than improving your chances for that great stomach?Ten Minute Trainer
When it comes to building six packs there are many things floating around that are often mistaken for fact. These misconceptions can really ruin a person's chance of getting a six pack. Specifically speaking, misconceptions when it comes to exercising are the biggest problem. The following list explains some of the common things people misunderstand about building six packs.
Misunderstandings People Have About Building Great Looking Six Packs
There are different muscles that need worked to build the six pack. In reality the six-pack is actually one muscle. There is no way to work different parts of it. Usually when people say they need to work different parts of their six pack, they are talking about working different parts of their abdominal muscles. Working the oblique and the deeper abdominal muscles is helpful but will really not contribute or take away from the actually six-pack.Ten Minute Trainer
Just because you feel an exercise in one area does not mean that is the only area getting worked. Many times people add additional exercises simply because they do not feel anything when they work out. All they are doing is simply overloading themselves with needless exercise. This can actually strain the muscles. When you do certain exercise it is natural to feel them in certain places, but this does not mean that other areas of your abs are not getting worked out as well.
Once I get the six pack then it will be easy to maintain. For a small number of people this may be true, but for the majority of people this is false. The fact that a person must have a very low body fat percentage makes maintaining a six pack almost as hard as building it in the first place. You will have to keep your body fat percentage low in order to keep the six pack visible. You will also need to keep working your abdominal muscles to keep them in shape.
These three misunderstandings are quite common. They can lead to people being frustrated and giving up on their quest for a six pack. So, it is really good for you to understand the truth before starting your six pack process, so you can avoid falling prey to these falsehoods.
Remember also it's not a single thing you need to look at. You need to look at this as at least a 3 prong project. That includes diet; professional advice and then exercises.Ten Minute Trainer
When it comes to building six packs there are many things floating around that are often mistaken for fact. These misconceptions can really ruin a person's chance of getting a six pack. Specifically speaking, misconceptions when it comes to exercising are the biggest problem. The following list explains some of the common things people misunderstand about building six packs.
Misunderstandings People Have About Building Great Looking Six Packs
There are different muscles that need worked to build the six pack. In reality the six-pack is actually one muscle. There is no way to work different parts of it. Usually when people say they need to work different parts of their six pack, they are talking about working different parts of their abdominal muscles. Working the oblique and the deeper abdominal muscles is helpful but will really not contribute or take away from the actually six-pack.Ten Minute Trainer
Just because you feel an exercise in one area does not mean that is the only area getting worked. Many times people add additional exercises simply because they do not feel anything when they work out. All they are doing is simply overloading themselves with needless exercise. This can actually strain the muscles. When you do certain exercise it is natural to feel them in certain places, but this does not mean that other areas of your abs are not getting worked out as well.
Once I get the six pack then it will be easy to maintain. For a small number of people this may be true, but for the majority of people this is false. The fact that a person must have a very low body fat percentage makes maintaining a six pack almost as hard as building it in the first place. You will have to keep your body fat percentage low in order to keep the six pack visible. You will also need to keep working your abdominal muscles to keep them in shape.
These three misunderstandings are quite common. They can lead to people being frustrated and giving up on their quest for a six pack. So, it is really good for you to understand the truth before starting your six pack process, so you can avoid falling prey to these falsehoods.
Remember also it's not a single thing you need to look at. You need to look at this as at least a 3 prong project. That includes diet; professional advice and then exercises.Ten Minute Trainer
2012年5月7日星期一
Quick Guide To Mastering The Muscle-Up
In the world of fitness and strength training, there exists
several benchmarks which are a tell-tale sign of true mastery and an
elite level of strength. Once you reach that level, you know that you
are in the top percentile of athletes in the world. Before we reach
these lofty heights, there are a few fitness benchmarks we can achieve
in less time, but still garner huge rewards from.
One such benchmark is the muscle-up. The muscle-up is a strange amalgamation of the conventional pull up and the standard dip - both of which are fitness benchmarks in and of themselves. Mastering this exercise is the next step in your progression to become fitter and stronger. So how do you become an expert at muscling up your entire bodyweight without breaking a single bead of sweat?
The trick is to condense the entire movement of the muscle-up into two separate parts. The initial part of the movement is the pull up. The second part is the dip. If we are able to master these two movements separately, we are then able to join them together and combine them into one single successful movement. This is how most athletes train. They break everything down into small parts and work on them separately first. Without further ado, let's get into it.
1. Master the weighted pull up - The initial movement in the muscle-up exercise is the pull up. A conventional pull up simply isn't sufficient to do a muscle-up. To be able to get into a position to complete the second part of the muscle-up movement (the dip), you need to get your chest, not just your chin, over the bar. So how do you build this up? You use weights! When you can do a pull up with an additional quarter of your bodyweight, you'll have enough power to do a muscle-up.
2. Master the weighted dip - The weighted dip is a rather easy exercise. Firstly, like the pull up, you must master the basic bodyweight movement first. Dips only work if performed with their full range of motion. That means you need to dip to at least 90 degrees if not more. Master a full dip first before strapping some weight onto yourself. Once you are able to dip with a quarter bodyweight of additional weight, you're good to go.
3. Get a grip - The key to making the transition from the pull up to the dip is a sturdy grip. Your wrists shouldn't slide around the bar and your grip should be vice like. The problem is that if your pull up bar does not rotate freely, you may need to adjust your grip as you pull yourself up. However, this happens naturally. You simply need to have sturdy wrists to keep yourself from breaking or straining your wrists.
One such benchmark is the muscle-up. The muscle-up is a strange amalgamation of the conventional pull up and the standard dip - both of which are fitness benchmarks in and of themselves. Mastering this exercise is the next step in your progression to become fitter and stronger. So how do you become an expert at muscling up your entire bodyweight without breaking a single bead of sweat?
The trick is to condense the entire movement of the muscle-up into two separate parts. The initial part of the movement is the pull up. The second part is the dip. If we are able to master these two movements separately, we are then able to join them together and combine them into one single successful movement. This is how most athletes train. They break everything down into small parts and work on them separately first. Without further ado, let's get into it.
1. Master the weighted pull up - The initial movement in the muscle-up exercise is the pull up. A conventional pull up simply isn't sufficient to do a muscle-up. To be able to get into a position to complete the second part of the muscle-up movement (the dip), you need to get your chest, not just your chin, over the bar. So how do you build this up? You use weights! When you can do a pull up with an additional quarter of your bodyweight, you'll have enough power to do a muscle-up.
2. Master the weighted dip - The weighted dip is a rather easy exercise. Firstly, like the pull up, you must master the basic bodyweight movement first. Dips only work if performed with their full range of motion. That means you need to dip to at least 90 degrees if not more. Master a full dip first before strapping some weight onto yourself. Once you are able to dip with a quarter bodyweight of additional weight, you're good to go.
3. Get a grip - The key to making the transition from the pull up to the dip is a sturdy grip. Your wrists shouldn't slide around the bar and your grip should be vice like. The problem is that if your pull up bar does not rotate freely, you may need to adjust your grip as you pull yourself up. However, this happens naturally. You simply need to have sturdy wrists to keep yourself from breaking or straining your wrists.
2012年5月6日星期日
Big Weights: The Secret to Big Muscle Gains?
With well-worn phrases such as "no pain, no gain" to "eat big to
get big," there is no shortage of one-liners used to describe the world
of weight lifting and bodybuilding. However, it seems at times that
these phrases are nothing more than catchy ways of expressing ideas that
don't actually hold true when put under the microscope. Of course,
one-liners aren't the only pieces of advice repeated throughout the
bodybuilding community. Another popular sentiment is that you have to
lift big weights to get big muscle gains. Is this true? Unfortunately,
the answer is a bit more complicated than a simple yes or no.
Large muscle gains are dependent on many factors, including diet, genetics and of course, training. Simply put, there will not be one factor that absolutely dooms or confirms your results. However, training does have a large effect. In order to make any gains - large or small - you need to challenge your muscles in a way that overloads them. This means that you need to continue increase the amount of work your muscles need to perform, whether in the form of the amount of repetitions you perform or the amount of resistance you put on your muscles. In other words - at some point, you will have to lift heavier weights, because heavier weights will be required to produce serious muscle gains.
But are heavier weights the only way? Again, no, but they are important. If you choose to embark on a muscle-building journey that focuses on building muscle through performing a lot of repetitions, you will soon notice that your muscle gains may not necessarily be as massive as you'd hope. Instead, your performance improvements will be mostly in the form of enhanced muscular endurance, as performing more repetitions with an amount of resistance that is not overly challenging helps your muscles function better under repeated strain and doesn't really improve size all that much.
If your main goal is size, then you should focus on lifting heavier weights, even if you cannot lift them for a great number of repetitions. The difference in the type of challenge - a high level of resistance over a limited number of repetitions rather than a low level of resistance over repeated bouts - will spur your muscles to develop in a different way. This difference will result in primary increases in size rather than just in muscular endurance.
In addition, you can also focus on increasing "time under tension," which is often abbreviated TUT. This method of muscle growth enables you to lift heavy weights and doesn't focus on a high level of repetitions but instead challenges you to support the weight for as long as you can in one long repetition. This type of training takes the principle of heavy weights and low repetitions to the extreme, promoting even larger gains in size.
Large muscle gains are dependent on many factors, including diet, genetics and of course, training. Simply put, there will not be one factor that absolutely dooms or confirms your results. However, training does have a large effect. In order to make any gains - large or small - you need to challenge your muscles in a way that overloads them. This means that you need to continue increase the amount of work your muscles need to perform, whether in the form of the amount of repetitions you perform or the amount of resistance you put on your muscles. In other words - at some point, you will have to lift heavier weights, because heavier weights will be required to produce serious muscle gains.
But are heavier weights the only way? Again, no, but they are important. If you choose to embark on a muscle-building journey that focuses on building muscle through performing a lot of repetitions, you will soon notice that your muscle gains may not necessarily be as massive as you'd hope. Instead, your performance improvements will be mostly in the form of enhanced muscular endurance, as performing more repetitions with an amount of resistance that is not overly challenging helps your muscles function better under repeated strain and doesn't really improve size all that much.
If your main goal is size, then you should focus on lifting heavier weights, even if you cannot lift them for a great number of repetitions. The difference in the type of challenge - a high level of resistance over a limited number of repetitions rather than a low level of resistance over repeated bouts - will spur your muscles to develop in a different way. This difference will result in primary increases in size rather than just in muscular endurance.
In addition, you can also focus on increasing "time under tension," which is often abbreviated TUT. This method of muscle growth enables you to lift heavy weights and doesn't focus on a high level of repetitions but instead challenges you to support the weight for as long as you can in one long repetition. This type of training takes the principle of heavy weights and low repetitions to the extreme, promoting even larger gains in size.
2012年5月4日星期五
Top 3 Easy Abs Exercises
The top 3 abdominal exercises that will shred your midsection for the 6 pack of your dreams. These exercises have to be performed together as they will maximise your muscle's capacity to burn fat. Each exercise should take at least 10 minutes; you have to apply these exercises constantly for 30 minutes daily. It may take around 90 days, depending on your genes, for you to get the desired results. So get off your lazy butt and start making some changes to your life.
Elbow Dumbbells
Balance your body with your elbows as you would when you are doing push ups. Hold a light weight dumbbell on your right and balance your body with your left elbow, make sure that your feet are parallel to each other, and then lift the dumbbell from your right thigh towards a 90 degrees angle, keep your right arm straight and repeat the process again, do the same for the right elbow. Your arms should be parallel to the floor and your biceps should be perpendicular to the floor for you to perform this exercise effectively. Do this exercise in 4 sets of 10 repetitions.
Lower Abs Exercise
Balance your body with your elbows as you would when you are doing push ups. Move you right knee towards your stomach until you feel the muscles in your left leg stretch, do the same for your left knee. Picture this exercise like athletes when they are about to start a race. Do this exercise in 4 sets of 10 repetitions.
Elbow Plank
Balance your body with your elbows as you would when you are doing push ups. Now stay in this position for at least 3 minutes for each set. Do it 3 times to make up for the 10 minute mark.
Like I said, these 3 exercises are easy, but they are not as easy you think. Their purpose is to trim your midsection and your abdomen as a whole. Be careful, when you feel pain in your neck it usually means that you have to stop. Take a few minutes to rest and recoup between each set, ideally you should rest for about 1 minute in each set. Also it is a good idea to place arm bands around your elbows as this will make you comfortable during the process, placing your elbows in direct contact with the floor for such a long time may disturb the flow of blood. It is very important to drink at least a litter of water after performing this exercise.
2012年5月3日星期四
Break Through Your Weight Training Plateau With These Tips
Every bodybuilder that has continued lifting weight for a long enough
period of time has experienced a "plateau" - a point where your gains
in strength and size seem to completely stop. This occurs even when
following nutrition, supplementation and workout routines perfectly. It
is one of the most frustrating things about being a bodybuilder. And
there are only two options when reaching a plateau: blast through it or
give up.
If this is your first plateau, chances are it's time to increase your training intensity. Just doing three sets of 15 reps isn't going to be enough for your body any more. You've already taken your muscles to one limit, now blast through to the next. There are several methods for increasing the intensity of your weight lifting. We've outlined a few of them below.
Take a Break from the Gym
If you've reached a plateau, the first thing you should do is...rest. Studies have shown that weight lifters do not lose a significant amount of muscular strength or size if they stop working out for up to two weeks. Just avoid the gym for one week. You should stay motivated by reading bodybuilding articles on the internet or in magazines, and planning out your new workout schedule. After a week off, you could find that you have more energy because you allowed all your muscles to completely recover.
Also, sleep is very important to your body for recovery, especially if you lift weights. Make sure you are getting at least 7 hours of sleep each night. Just an extra one to two hours a night can make a huge difference in your gains as a weight lifter.
Change your Workout Schedule
If you are currently working out three days per week, increase your trips to the gym to four days per week. If you already go four times, now go five times (if you already go five times, consider going less - maybe you're going too often).
If you're currently exercising different body parts on different days, consider changing the days you do each body part. If you usually do chest and triceps on Monday, try doing them on Tuesday. If you are currently going three days each week, and do different body parts on different days, you will have to reorganize your workouts anyway. Below is an example four day body split routine:
First, before adding any more intensity to each exercise, be sure that you are performing each exercise with excellent form. If you are jerking or swinging the weight, simply paying attention to keeping your form strict may be the change you need to start your muscles growing again.
One idea for increasing the intensity is doing what's called a "burn set". Let's use the biceps curl as an example. If you usually use a 50-pound barbell, and you can do 12 reps in each set, as soon as you reach failure on that 12th rep, immediately put that barbell down and grab a 25-pound barbell and crank out as many reps as you can. You'll then see why it's call a "burn set". Throwing this type of crazy pump after a standard set will certainly shock your muscles.
Reaching a bodybuilding plateau can be one of the most frustrating aspects of weight lifting. But you can get through it; you just have to push on through. As long as you don't give up, you won't be disappointed in the results.
If this is your first plateau, chances are it's time to increase your training intensity. Just doing three sets of 15 reps isn't going to be enough for your body any more. You've already taken your muscles to one limit, now blast through to the next. There are several methods for increasing the intensity of your weight lifting. We've outlined a few of them below.
Take a Break from the Gym
If you've reached a plateau, the first thing you should do is...rest. Studies have shown that weight lifters do not lose a significant amount of muscular strength or size if they stop working out for up to two weeks. Just avoid the gym for one week. You should stay motivated by reading bodybuilding articles on the internet or in magazines, and planning out your new workout schedule. After a week off, you could find that you have more energy because you allowed all your muscles to completely recover.
Also, sleep is very important to your body for recovery, especially if you lift weights. Make sure you are getting at least 7 hours of sleep each night. Just an extra one to two hours a night can make a huge difference in your gains as a weight lifter.
Change your Workout Schedule
If you are currently working out three days per week, increase your trips to the gym to four days per week. If you already go four times, now go five times (if you already go five times, consider going less - maybe you're going too often).
If you're currently exercising different body parts on different days, consider changing the days you do each body part. If you usually do chest and triceps on Monday, try doing them on Tuesday. If you are currently going three days each week, and do different body parts on different days, you will have to reorganize your workouts anyway. Below is an example four day body split routine:
- Monday: Back and Biceps
- Tuesday: Chest and triceps
- Thursday: Thighs and Calves
- Friday: Abs and shoulders
First, before adding any more intensity to each exercise, be sure that you are performing each exercise with excellent form. If you are jerking or swinging the weight, simply paying attention to keeping your form strict may be the change you need to start your muscles growing again.
One idea for increasing the intensity is doing what's called a "burn set". Let's use the biceps curl as an example. If you usually use a 50-pound barbell, and you can do 12 reps in each set, as soon as you reach failure on that 12th rep, immediately put that barbell down and grab a 25-pound barbell and crank out as many reps as you can. You'll then see why it's call a "burn set". Throwing this type of crazy pump after a standard set will certainly shock your muscles.
Reaching a bodybuilding plateau can be one of the most frustrating aspects of weight lifting. But you can get through it; you just have to push on through. As long as you don't give up, you won't be disappointed in the results.
2012年5月2日星期三
Purchasing Fitness Equipment Vs Going to a Gym
Purchasing fitness equipment is also necessary for very busy
individuals who may prefer to multitask, for instance one can easily
watch television while at the same time running on a treadmill. In
addition it is much more comfortable for an individual to try out new
exercises at home or tone up, master an exercise or shed off few pounds
prior to attending gym sessions. So what are some of the factors to
consider when purchasing fitness equipment?
First and foremost, the fitness equipment should match the taste and preferences of an individual who is going to use it. When deciding to purchase, it important to consider the kind of an exercise that you like not just because according to research it is recommended for certain purposes, otherwise the equipment purchased may not help much in getting money's worth. It is also not wise to force yourself to perform exercises that you are not used to by purchasing equipment and accessories relevant to it.
In the market there are lots of products that claims to burn away fats in specific areas or offers to improve abdominal tone immediately after use while the truth is that fat removal takes place throughout the body. Natural workouts that are regulated carefully the best solutions to such kind of problems instead of these deceiving products.
Lastly, when purchasing, never apply the principles of price equals to quality. It would be advisable to seek the recommendation of trainers or friends for the right kind of equipment that would satisfy your needs and also help in determining with surety if the more expensive equipments are the choice. However if you have limited income, it is a good idea to go for less expensive options then do upgrading with time. The main objective when purchasing fitness equipment should be to getting the equipment that will serve you best at practical and fair prices. It is also important to consider the repair, replacement and maintenance costs in accomplishing these objectives.
Most importantly, determine in advance where your new machine(s) will be stored. Establishing the dimensions of both the equipment to be purchased and the available space could be a good method of determining this prior to purchasing equipment. This will help you in purchasing fitness equipment that can be comfortably and easily stored in your house. Purchasing home fitness equipments can be tricky especially for beginners who may have little information on the right kind of equipment they need.
First and foremost, the fitness equipment should match the taste and preferences of an individual who is going to use it. When deciding to purchase, it important to consider the kind of an exercise that you like not just because according to research it is recommended for certain purposes, otherwise the equipment purchased may not help much in getting money's worth. It is also not wise to force yourself to perform exercises that you are not used to by purchasing equipment and accessories relevant to it.
In the market there are lots of products that claims to burn away fats in specific areas or offers to improve abdominal tone immediately after use while the truth is that fat removal takes place throughout the body. Natural workouts that are regulated carefully the best solutions to such kind of problems instead of these deceiving products.
Lastly, when purchasing, never apply the principles of price equals to quality. It would be advisable to seek the recommendation of trainers or friends for the right kind of equipment that would satisfy your needs and also help in determining with surety if the more expensive equipments are the choice. However if you have limited income, it is a good idea to go for less expensive options then do upgrading with time. The main objective when purchasing fitness equipment should be to getting the equipment that will serve you best at practical and fair prices. It is also important to consider the repair, replacement and maintenance costs in accomplishing these objectives.
Most importantly, determine in advance where your new machine(s) will be stored. Establishing the dimensions of both the equipment to be purchased and the available space could be a good method of determining this prior to purchasing equipment. This will help you in purchasing fitness equipment that can be comfortably and easily stored in your house. Purchasing home fitness equipments can be tricky especially for beginners who may have little information on the right kind of equipment they need.
2012年5月1日星期二
What You Must Do To Achieve Satisfactory Results With the 10 Minute Workout
Embarking on a series where I wanted to review and share some of
the more popular Beachbody.com workouts, seemed like it would be both
fun and easy. These workouts have this way of making you so confident in
the power each workout has to bring change.
My immediate thinking as a graduate of P90X is that there would be some sort of special ingredient that somehow transcends the basics of what you must do to achieve great results with any workout program. In other words, I thought I'd find a common thread that amounted to a magic bullet.
With Regard to the 10 minute Tony Horton workout "10 Minute Trainer", I was pre-calibrated to believe it was a miniature version of P90X, and that just following along would be a sure path to great results.
The reality was much different, and this came to be apparent as I focused on the user reviews of the product. Basically there was a line of demarcation between who had good things to say about 10 Minute Trainer and who had negative things to say about it.
The line was written on either side of having the proper approach and expectations. I would actually say that with the 10 Minute Tony Horton workout, far more than with P90X, you have to have a very rigid mental outlook on one key area, but than a more open attitude in one other key area.
The first area deals with proper nutrition and diet. One user described it as "controlling the gate". To see results that you want to see (or you will likely quit) means eating right. This more than anything means less intake of foods that are full of processed sugars and preservatives. As seen in the recent "60 Minutes" piece on the negative effects of too much sugar, you have to know that it causes obesity.
So bottom line, eat pure and clean. Focus on things out of the ground or animals that eat things out of the ground. Get your carbs from fruits and vegetables.
The area where you need to have an open attitude is in your desire to limit your workout to only the one workout of 10 minutes each day. You can achieve results on 10 minutes a day, but to really see the faster results and the gains physically, you will likely have to do more than 1 workout each day. Unfortunately, this is not strongly laid out in the marketing materials for the product.
Managing expectations and approach is your job and will make the difference between "10 Minute Trainer" being positive for your fitness goals or another shelf dust collector.
My immediate thinking as a graduate of P90X is that there would be some sort of special ingredient that somehow transcends the basics of what you must do to achieve great results with any workout program. In other words, I thought I'd find a common thread that amounted to a magic bullet.
With Regard to the 10 minute Tony Horton workout "10 Minute Trainer", I was pre-calibrated to believe it was a miniature version of P90X, and that just following along would be a sure path to great results.
The reality was much different, and this came to be apparent as I focused on the user reviews of the product. Basically there was a line of demarcation between who had good things to say about 10 Minute Trainer and who had negative things to say about it.
The line was written on either side of having the proper approach and expectations. I would actually say that with the 10 Minute Tony Horton workout, far more than with P90X, you have to have a very rigid mental outlook on one key area, but than a more open attitude in one other key area.
The first area deals with proper nutrition and diet. One user described it as "controlling the gate". To see results that you want to see (or you will likely quit) means eating right. This more than anything means less intake of foods that are full of processed sugars and preservatives. As seen in the recent "60 Minutes" piece on the negative effects of too much sugar, you have to know that it causes obesity.
So bottom line, eat pure and clean. Focus on things out of the ground or animals that eat things out of the ground. Get your carbs from fruits and vegetables.
The area where you need to have an open attitude is in your desire to limit your workout to only the one workout of 10 minutes each day. You can achieve results on 10 minutes a day, but to really see the faster results and the gains physically, you will likely have to do more than 1 workout each day. Unfortunately, this is not strongly laid out in the marketing materials for the product.
Managing expectations and approach is your job and will make the difference between "10 Minute Trainer" being positive for your fitness goals or another shelf dust collector.
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