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Category Archives: Fitness

Improving Triceps Workout

Feel The Squeeze At The Top Of The Movement. Next, as you go about each exercise, you will want to focus on feeling the squeeze at the top of each movement. This added muscle squeeze will help to fatigue the muscle fibers, bringing you to the point of full exhaustion and resulting in better muscle development.

How do you know if you are experiencing the squeeze? Watch yourself in the mirror. Do you see the muscle flex? If so, you are squeezing nicely. A brief pause at the top of the movement can also help you harness this squeeze as well.

Remember Heavier Is Not Always Better. Finally, remember when it comes to training triceps, more weight is not necessarily better. Often it is better to use a lighter weight but focus on the movement pattern itself and the mind-muscle connection.

As the triceps are not a large muscle, you are never going to lift an enormous amount of weight. Trying to do so will only mess with your form and very likely, lead to the lack of results.

Booty Shaping Exercises

Squats: Squats are the most popular exercise to tone up muscles. Use your own body weight for resistance training. Remember to keep your back straight while doing squats. This takes the pressure off your lower back and puts it on your buttocks were it is most needed. Other things to remember when doing squats are: distribute your weight evenly by keeping your feet flat on the floor and using your heels to push you up out of the squat. Don’t drop into a squat; use controlled movements so that your knees will not be put under a lot of extra pressure.

Stair Climbing: Instead of taking the elevator why not climb a few sets of stairs instead? Alternatively you can use a stair climber at the gym or in your home if you have one. The muscles in the backs of your legs and buttocks get an excellent workout when climbing stairs.

The Isometric Butt Squeeze: You can do this while watching T.V. Lie face down on the floor and squeeze your butt cheeks together for 30 seconds at a time. Alternatively, you can do this exercise while sitting in a chair or standing. Butt squeezes are exceptionally good for women; it tightens the pelvic floor area and tones the buttocks at the same time.

Step-ups: For this exercise you will need a step or bench. You start with one foot on the ground and the other on the stair. Push off with your foot that is on the ground until it reaches the same height as the one on the stair. Slowly lower back down until your foot is back on the floor. Change feet and repeat as many times as you can.

Deadlifts: You will need a barbell for this exercise. Pick the barbell up off the ground while keeping your back straight, knees slightly bent and your eyes focused in front of you. Repeat this exercise as many times as you can in a two-minute period. This exercise will shape your butt in no time.

Stay Active When Expecting Baby

Swimming: This is a fantastic exercise for the whole body because it does not put pressure on your joints. You will also love the feeling of weightlessness that water gives.3. Yoga and Pilates: These exercises are great ways to strengthen your muscles and increase your flexibility. There are many prenatal exercise classes that will enable you to have the exact kind of workout you require when you are carrying a child.

Ask your doctor before you start exercising: This is of the greatest importance since there are certain exercises that you shouldn’t do in your condition. If you have health issues they might get aggravated if you exercise. It is only in very rare situations that you should stop exercising altogether; most women are able to stay reasonably fit during this period.

Always focus on safety when exercising: You need to let your body be your guide when you exercise while being pregnant. If you feel pain or discomfort while doing anything then you ought to stop doing it immediately. You should also wear the correct footwear when exercising, especially during the second half of your pregnancy, since your ligaments become loose due to hormonal changes.

Stay active at all times: Do not give up on any opportunity to get exercise. Go on foot when running errands instead of taking your car out.

Exercise Fun With Electric Bicycle

Cycling is a low impact cardiovascular exercise that doesn’t put too much strain on the joints and muscles; thus, the rider is able to stay on the bike and ride longer allowing him or her not only to enjoy the outdoors but to burn more calories as well. The only struggle one gets when riding a bike is conquering a steep hill and going steady despite of a headwind. This is where using an electric bicycle can prove to be useful.

An electric bike is a bicycle with a battery-driven motor. The motor gives the bike power for the rider to pedal uphill easier. Furthermore, with an e-bike, the rider can pedal easier despite of the headwind. The added power and ease on an electric bike gives the rider more confident in cycling farther and in any type of terrain.

One might think that because an electric bicycle is easier to ride on, it is not possible to burn calories and lose weight. This is not certainly true. There are several studies that show regular electric bike usage brings health benefits the same way as in the use of a conventional bicycle. The only difference is that the conventional bicycle needs more muscle power in pedaling while the electric motor bike demands less. The use this type of bicycle for exercise can be termed as gentle cycling.

Since the bike’s motor augments the power of the rider, one can ride the bicycle more often. It is easier than to make cycling a regular exercise with an electric bike. Should you decide to start having an active healthy lifestyle, you might want to begin with gentle cycling using the electric bicycle.

Tricks Remember Bodybuilding Workouts

Concentrate on Substance Workouts

The 3rd pointer is to select substance workouts. You have to choose a set of exercises that will work for the best muscle groups.

Many of your exercise strategies must consist of workouts that will extend a minimum of 2 muscle groups in your body. Another essential exercise is bench press as it will work your chest, biceps, triceps muscles, and shoulders.

Feed Your body Before And After Exercises

Consume the correct amount of food before and after each exercise session. Your muscles require amino acids or carbs to develop brand-new muscle tissues. You will not be able to see the outcomes you desire if you do not feed your body before doing your exercises.

Prevent the Plateau

Exactly what would you do if you get in a plateau? Eventually, throughout your exercise schedule, you might wind up with a plateau. In case you do not know, a plateau is a point where you see no development for over two weeks.

All you have to do is to keep altering something in your exercise schedule. You can adjust the order of the workouts you do at the fitness center, or it might be a modification in the type of activities you do.

Taking Rest is a Should

You cannot construct muscles without taking adequate rest. Your muscles require time to recuperate after each training session. If you do not let them relax, your muscle will slowly break down.

Exercise Routine Can Be Simple

My initial recommendation is that they begin walking, with the goal of 3 times per week, for 20 minutes in duration. Almost everyone is capable of this simple walking program, and if a Practice Member is unable to walk for the entire 20 minutes, I suggest they walk as far as they can, stop and take a break for 1 minute, then resume walking. Just do the best you can for the 20 minutes and eventually your endurance will increase.

After you are able to walk the 20 minutes, 3 times per week for a period of 4 weeks, I then suggest that you increase to 4 days a week. Again, when you get to the point you can successfully do this for 4 weeks, you increase your walks to 30 minutes each time. At this point, this is the foundation for the entire exercise program I use for Practice Members. We also incorporate a flexibility routine at a minimum of 2 times per week, which can be completed in 10-15 minutes, and also a strengthening and resistance training routine 2 times per week that takes about 20 minutes to complete. But, without question, never skip walking 4 times per week. If the weather is bad outside, then get creative like going to the mall and walking inside or the local high school gymnasium.

In terms of the pace during your walks, I suggest a pace that causes a very slight increase in respiration. You should still be able to carry on a conversation with someone during your walks. The wonderful thing about walking is it increases all systems in our body. Our respiration is up, our circulation is improved, our metabolism and digestive system increase, our lymphatic system has increased drainage, and we release endorphins which make us feel amazing! So, hopefully this helps to take away some of the intimidation that comes with trying to figure out a way to begin an exercise routine. My thoughts are, the more simple the process is, the more successful we are.

Get One On One Workout

Your personal trainer can help you find the best starting point. They are going to get you engaged in exercises that aren’t too easy but they aren’t going to set you up for failure. They will check you to make sure you take part in activities that work for your body and towards your goals. Over time, they will help you to kick things up and challenge yourself.

It is going to get harder and harder as you go but also more rewarding. As your strength and endurance improve, you can do more and more. Don’t worry about your starting point, just focus on moving forward. The only person you have to prove anything to is yourself. If you work hard the assistance from your personal trainer is going to help you succeed.

If you have a long road ahead to reach your goals, it may seem impossible. With their help, you can create milestones along the way. Celebrating the small successes while help you to see progress and to stay focused. It will help you to feel that the goal is achievable and not out of reach.

Companion

If you lack motivation to workout on your own, having a companion is a good idea. Yet it can be hard to schedule the time in sync with a friend or a family member. That can also hinder you if they are at a different level of fitness than you are. The personal trainer you hire is going to be your companion. They will cheer for you, encourage you, and hold you accountable.

Challenges

One of the hardest parts of sticking with a workout routine is when you hit a plateau. With a personal trainer, they can mix up your workouts so you don’t get bored and you are less likely to be stuck in one place with it. They know the challenges that can arise and they will strive to make it fun.

They will look for options that make you stay focused and make you look forward to your training sessions. You may feel like they are asking too much of you at times, but they know your limits. They want to see you push and to get beyond those challenges. You will thank them in the end!

Fitness For Women Menopause

During menopause, chances of weight increase are high which has its side effects too hence fitness tips for women in menopause comes in handy. Fitness activities at this time should be simple and not very intense because at this time the woman’s bones may not be very strong to stand rough exercises because of the advanced age.

Fitness tips for women at this time revolve around doing activities that can help to reduce menopause symptoms. It is wise to consult a doctor before doing any fitness routine especially if you are experiencing adverse menopause symptoms.

There are fitness tips for women that are geared towards helping you improve your mood by developing positive attitudes while some are to help you loose weight that you might have acquired at the start of the period.

Jogging Can Make You Happy

Sometimes you just need that little nudge to trigger what brings about a sense of wellbeing and purpose in life. This article will explore the feel-good factor in jogging and how that can make you happy.

Why jogging is good for you?

Aerobic exercises like jogging will improve your cardiovascular fitness and the ability for your body to deliver oxygen to your muscles. It also helps your muscles to become more efficient at using that oxygen. And so in essence, the more you exercise, the better your heart works, and needless to say, this reduces the risk of you getting a heart attack.

How Running Can Make You Happy?

The genetics of men, for example, have evolved to a high threshold for lactic acid over time, allowing our ancestors to chase the world’s most dangerous predators and strike them down for food. After finishing off their prey, they would drag pounds of meat back to camp for dinner. I’m sure you’ll agree, that’s an extraordinary level of superhuman fitness that fed thousands in their tribe.

You’ll be amazed to discover that there is a link to high intensity physical exercise on a lactic threshold level, to the release of endorphins in the brain. Endorphins act as your natural “drug” that make a person more energetic, more awake and, yes, most definitely happier.

Endorphins would usually kick in during a run, after a workout or both, and are generally referred to as a “runner’s high.”

The U.S. National Library of Medicine recently published a shocking article confirming that testosterone levels are lower in endurance running males than in guys who don’t even workout. The Study also said endurance training can damage the male reproductive system.

So basically, if this report is anything to go by, it implies that you’re better off sitting on the couch all day and NOT running if you want to preserve your precious testosterone levels.

Which brings me to my next point, that jogging or running for the sake of running doesn’t bring about the fitness results that most men would desire.

I’ll summarize this very simply and quickly for you.

When you look at the physiques of long-distance runners and compare that with 1,000 meter runners, you’ll observe that their physiques are completely different… the sprinter looks muscular and ripped, whereas the long-distance runner–for lack of a better definition, looks rather scrawny.

Fitness For Baby Boomers

Age brings about a certain amount of isolation. This can make many seniors and baby boomers give up on fitness routines as they find it boring to do exercises on their own. Therefore, look for like-minded seniors to do the activities. Even something as simple as going for a walk in the evenings with your friends is exercise that will benefit your body a lot.

Even though you are a baby boomer, you still need to sweat out all the toxins. So, push yourself, but to a limit that you find comfortable. Make sure that when you are working out, you can still talk without being completely out of breath.

Most adults need motivation to do exercise or follow a fitness routine. It has been seen that many baby boomers actually benefit from having a pet like a dog. This way they will be forced to exercise the dog everyday or it for a walk and, in turn, they will get their quota of exercise without even thinking about it.

Above all, make sure that you see your fitness routine as something enjoyable. Do not think of it as a punishment or chore. You will then never want to do it. Try out activities that are fun and exciting to keep you yearning for more.