Fitness and Exercise and the Older Adult
Fitness and exercise are not just for children and young people. Older adults can reap mountains of benefits from becoming engaged in a regular fitness program and many are doing so. In fact more older adults are taking fitness and exercise seriously now than in recent decades.
Mall walking is a popular activity for older adults. Brisk walking is one of the best and safest forms of exercise. Shopping malls offer consistent temperature and protection from the elements. If it is snowing or raining outside, you can still walk in the mall, getting all the benefits of a fitness and exercise program without having to brave inclement weather.
Swimming is another popular activity many older adults enjoy. Swimming works every muscle in the body, but is easy on the knees and joints. While many older adults enjoy swimming laps, others have incorporated water-based calisthenics into their fitness and exercise programs, with great results.
The baby boom generation of Americans is getting older, with many baby boomers now reaching retirement age. This generation though is different from preceding generations. Baby boomers tend to live longer, and are more concerned about health. More baby boomers watch their diets, try to control their weight and make fitness and exercise a regular part of their lives than older Americans have in past generations. Add to that the advancements made in medical treatments and these baby boomers can expect to live for many years to come. Physical fitness will continue to play a major role in their lives.
Of course, fitness and exercise are not the only factors to be concerned with. Diet also plays a part. A high fiber diet, with most carbohydrates coming from whole grains, vegetables and fruits; and protein coming from more lean portions of meat to limit fat also contribute to health. When proper diet and fitness are linked the result more often than not is a healthy person, no matter what the age. Combining fitness and exercise with good nutrition is a win-win situation for everyone involved.
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Learning Pilates Movements For Maximum Core Fitness
The Pilates Method is a fitness system that concentrates on health and core fitness. Pilates instructors concentrate on teaching the contrology (the ability to know exactly what your body is doing) of Pilates, encouraging your mind to achieve a total fusion with your muscles. The Pilates method focuses on a few repetitions of a perfect movement rather than repeating the same movement many times, the way more traditional exercise programs do.
Pilates principles:
Though there are over 500 different Pilates exercise moves and several various Pilates machines, the organizing principles for all exercises are exactly the same.
(1) Precision. All Pilates exercise moves are carried out carefully and with full attention. It's not like joggers we see out in the street listening to their headphones. The Pilates student is expected to place full awareness on what she is doing.
(2) Concentration. Pilates should be done with concentration not only on the specific exercise, but on the entire body. Pilates was wise enough to know that a change in one part of the body affects the entire body. Pilates is definitely a holistic approach.
(3) Mind over matter. The goal of all Pilates exercise moves is to unify the body and mind. Pilates knew that the muscles of the body respond to the intention of the mind.
(4) Centering. All Pilates movement begins with, and receives its power from, the core of the body. The term core refers to the muscles in the abdomen and back and is also known as the ?powerhouse?. This is similar to Hindu teaching which states that the power chakra, or energy center, resides in the abdomen of the body.
(5) Fluidity. Since Pilates is holistic, it follows that there are no separate movements. instead, the muscles involved in each Pilates movement are intimately involved with the entire body. Practice of this discipline leads to increased grace and balance.
(6) Breathing. Since Pilates had asthma as a child, he was keenly aware that breathing was the most important element of Pilates movements. Accordingly, every single movement is carefully coordinated with a specific method of breathing. This is similar to Yoga in which the practitioner exhales when contracting and inhales upon expansion.
Benefits of Pilates:
It is well known that the method has several health advantages.
First, it greatly improves coordination, thus reducing the risk of injury and the effect of the exercises increases with practice.
Secondly, since it doesn't include violent or hyper-active movements, anyone can do it. Even people who are injured or disabled can do a modified version.
Thirdly, Pilates movements result in lean, long muscles like those of a dancer. This is incredibly healthy, reduces weight and might even add to our longevity.
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Receive a FREE Winsor Pilates guide to help you in gaining those long, lean muscles that result in health and fitness. Pilates Moves
Solving The Problem Of Selfdiscipline In Fitness
I just need to lose twenty pounds, so I look good for my high school reunion. Everyone has been there, trying to lose weight for some event. The first thing most people do is get a membership at a fitness club, so they can exercise. The first week you go everyday after work, but then you decide you are going to reward yourself by skipping a day, because you have been doing so well. So the next week you go four out of the seven possible workout days. The third week you have started to gain some weight back, so you give up and decide that you just will not go to your high school reunion this year. Surely you will be able to lose twenty pounds in the five years before your next high school reunion.
How does this happen? You started out doing so well, and then everything came unraveled before your eyes. The answer to this question is lack of self-discipline. Self-discipline is the single most important thing you need to have a chance of sticking with your fitness plan. However, the average person?s self-discipline is not strong enough to stick with a fitness plan. The problem with self-discipline is the only person that you can rely on to keep you on your fitness plan is you. Most of the time working out will make you tired, which makes it that much harder to solve the problem of self-discipline in fitness.
I believe the only way to solve the problem of self-discipline in fitness, is to workout with a partner. If you go to the fitness club with a partner, then you will not have to rely completely on yourself to keep you going. Your partner will help to motivate you and you will help to motivate them. Also your partner will help to push you to work harder, and make you the best that you can be. Your self-discipline might wane during your fitness routine, but your partner?s own self-discipline will help you finish your workout together. Without going to the fitness club with a partner, I believe that solving the problem of self-discipline will be a losing battle, and you might never go to a high school reunion again.
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Retailers like Just Buy Online offer clever products like Weight Management or Heart Rate Monitors built into a wrist watch that can help you achieve your fitness and lifestyle goals easily.
Health and Fitness Podcast : Health and Fitness Podcasting
Fitnesscasting is the commercial application of podcasting for the personal health & fitness industry. It merges personal training with the ability to access on-demand fitness content. These workouts provide the user with the power to access health and fitness training information at anytime, for use anywhere, and at their convenience.
The flexibility of this medium is what will drive the growth of Fitnesscasting tremendously over the next few years. There are numerous formats that can be used in developing a fitnesscast. Audio and video workouts give the power to the listener or viewer to receive on-demand health and fitness training. In addition, podcasts are being placed on portable video devices to offer exclusive training workouts for those clients who may travel a lot, or want to workout in the comfort of their home or on their own schedule.
Here are some of our fitnesscasts:Strectching -http://www.whatiwantpodcasting.com/pods/video/FitnessStretch1.wmv
Squat Exercises - http://www.whatiwantpodcasting.com/pods/video/FitnessExercise1.wmv
Lower Body Exercises-http://www.whatiwantpodcasting.com/pods/video/FitnessExercise2.wmv
The best thing about fitnesscasting is that the opportunities are endless. Here are some examples of how podcasting will benefit the fitness industry. Most Americans have heard of 6 minute abs or the home jazzercise videos, in fact, these have sold extremely well in our society. With as busy as people are in today's society, some individuals do not have the opportunity to make it to a gym as much as they would like. However, these same individuals are not looking to give up their workout routine, they just need it custom fitted to their likings. With fitnesscasting, you have the ability to utilize this medium on-demand at the convenience. In addition, with audio and video ipods you can take these fitnesscasts with you when traveling.
Another example of its use could be in large scale gyms. All gyms have trainers who help their patrons' workout and develop their bodies, yet, sometimes there are either not enough trainers or time schedules do not match up. With fitnesscasting, you have an audio or video of a trainer giving you instruction, at the touch of your fingers and on your time schedule.
The options are wide open for the development of fitness programs that are cutting edge, and highly opportunistic in terms of converting listeners and users into consumers and revenues.
The popularity of portable on demand information will grow even greater as wireless internet services continue to flourish across the country. These portable devices will no longer have to be connected to the internet; they will receive information wirelessly as it is updated. In addition, as cell phones and portable devices continue to merge together, the market grows larger.
For more infomrtion contact What I Want Podcasting at 305-670-0949.
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How To Never Quit On Your Fitness Goals
If you're working out to build muscle or lose fat, you're either moving forward, staying where you are, or going backwards.
My guess is, you don't want to stay where you are, or even worse, go backwards. So how do you prevent that?
Getting an amazing physique is a result of doing a lot of little things well. When you add them all up, the total of what you put in for each workout, cardio session, and meal is what determines your fitness levels.
So to keep getting better, you have to keep doing better. Each workout, try and add a pound or two to your lifts. For smaller lifts, going up a pound or two every couple of weeks is a good goal to shoot for. For larger lifts like bench press, squats, and deadlifts, try and add 5 pounds to the lift every week or 2.
Sure, some weeks you will not be able to add weight, but you want to rain your mind to believe that you will progress each and every workout.
Continuously lifting the same amount of weight over time is not going to get you the body you want. The only way to continually get stronger and more muscular is to force your body to do so.
You force it by lifting heavier weight over time. If you lift 200 pounds on the bench this week, try 205 next week. Or if you get 5 reps with 200 pounds this week, try and get 6 reps this week.
Whether you add weight or go up in reps, the key is to progress and force your body into adapting to the increased demand.
It adapts by getting stronger and by adding more lean muscle tissue. Again, if you keep lifting the same amount of weight over time, your body gets used to that weight and does not have to add muscle to handle it. It can already handle the weight with the muscle you have.
To gain more muscle, you have to lift more weight. Strive to progress and outdo yourself each and every week. For cardio, try to increase the intensity each week. Try to beat your previous est time.
If you ran 2 miles in 20 minutes, try and run it in 18 minutes. Just keep getting better.
Look, there are no secrets to a great body. You've seen the ads, you've seen the commercials, you've read the books and you've heard it on the news.
Diet and exercise. Diet and exercise. Diet and exercise. What does it take to get in great shape? Yes, you guessed it, diet and exercise.
Then why is America 60% overweight and almost 50% obese?After all, everyone knows that Cheeseburgers and pizza for every meal will make you fat.
My answer? Too many people quit on themselves.
When the smallest bit of failure causes them to feel down, it's a mad rush to the refrigerator for comfort. They simply haven't resolved to pay the price yet. Here's a quote I have posted on my desk:
Strength is a matter of the made-up mind-John Beecher.
If you're strong during this 30 day period of doing all of these tips, that strength will spill over in all other areas of your life.
The strength I used to train and compete in a bodybuilding show a year ago, I've also used to write 4 fitness books, start and succeed at an online fitness business and a lot more.
I took that drive, that determination I found within myself while I was dieting and training down to 5% body fat and I used it in every other area of my life.
And I can honestly say that I don't make all the right decisions, but I do make decisions. And when I do make a decision, I stick with it.
I've resolved to pay the price in business. Skipping days off, missing holidays and birthdays, working Fridays and Saturdays. Again, delaying short-term satisfaction for long term happiness.
And it all relates back to being of strong will and of not quitting.
What are you made of? Really, what makes you tick. How strong are you?
I want you to look fear, laziness, tiredness, discomfort. I want you to stare them right in the eyes and just laugh. I want to make a promise, the only promise I'm going to make to you in this program.
If you want something and commit to paying the price to get it, you will, sooner or later, have everything you could ever want in your life. That I promise.
Never quit on yourself. Ever.
About the Author
Shawn LeBrun is an online personal trainer and natural bodybuilder that's dedicated to helping his clients build muscle, lose fat, and change their lives for the best. Learn how to do it here:
Setting And Reaching Fitness Goals
When beginning any new workout routine an important part of the process is setting and reaching fitness goals. In order to maximize your exercise program you need to have a reachable goal to shoot for. This will allow your mind to stay focused and always feel like positive progress is being made. Overcoming the mental part of any fitness routine is difficult but becomes much easier when you are reaching predetermined goals.
One important thing to remember when setting your fitness goals is that they need to be difficult to reach, but not so difficult that you never get there. It may sound easy but it can be tough finding the right balance. If you find yourself always surpassing the immediate goal infront of you then you should raise your expectations. By not doing so, your body will feel gratified when reaching the goal and not push harder. Remember you are involved in fitness to get into better shape and you cannot do this by not pushing your physical limits.
To get started try tracking your progress throughout the first couple of weeks of your new workout routine. Once you see what your body can handle you can slightly increase the level of resistance, giving yourself a stretch goal to shoot for. It may take you a few weeks to get there but once you do you will feel like you are really making progress. Remember that the mental process is a huge part of your workout. If you believe you can do something you probably can.
For more ideas on how to set realistic fitness goals you can speak with a local trainer. They are used to working with people new to fitness and can give you some pointers for maximizing your time. They can help you track your progress and let you know what percentage of increasing your body can handle. And remember to speak with your doctor before beginning any new exercise routine and if possible schedule a physical to insure your body is healthy and ready to workout.
Physical fitness should be an important part of your life. You will benefit both physically and mentally from exercising. Setting and reaching your own personal goals will give you the satisfaction you need to continue working hard.
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Fitness for Life
Fitness has become lately one of the most popular methods of physical training, having now all the rights to claim the status of mass sport. The word comes from English and it crossed over all linguistic barriers, being translated as 'physical shape', 'physical state', 'general physical training', 'health state', etc.
Deriving from women body building, which was losing its popularity, fitness has recently become an official sport. As a performance sport, fitness requires specific native qualities, like any other competitional sport. The most important qualities are: a balanced bone structure, ectomorf or mesomorf somatic type, skills, speed. For those less familiarized with contests in this sport, we mention that in women competition there are three events: evening dress, swimming suit and a floor gymnastics program.
Coming back to mass fitness, we must specify that, to a great extent, its popularity is due to its accessibility. At first, the methods used in fitness were largely adopted from body building, but then they started to differentiate more and more from those of the other sports. Therefore, we now have a specific method in fitness, with a great diversity of exercises.
Another advantage of fitness is that the training programs can be personalized according to the possibilities and objectives of each person. However, there is a constant in all the programs, and that is the balanced development of at least three motion parameters: strength, resistance and mobility - physical qualities which are closely related to the health state that fitness involves. This specification is necessary, because it makes the difference from the doping cases (in these situations, the sportsman's physical shape can be outstanding, while his health state is definitely not).
The training programs include a very diverse area of aerobic and anaerobic exercises. The programs can be taken no matter of age, as long as they are done under competent supervision and are well assimilated. It's possible and it's even advisable to change the training programs from time to time in order to avoid routine and revive participants' interest. The diet and the program of rest and recovery are very important. Sport dietetics has developed significantly lately and it is now specialized according to different sports, so fitness has its own nutritional recommendations, meant to sustain physical effort and recovery after training.
In fitness, physical exercise is, up to a certain level, a means of relaxation in itself. However, there are also other methods of recovery, like sauna, massage, reflexology, hydrotherapy, etc.
Besides the obvious benefits that the body has from fitness, the psychological effects of the training programs are remarkable and this type of physical exercise can even have a prophylactic role in depression and psychological instability.
All the advantages of regular practice of fitness can be best understood only during months and years of uninterrupted exercise, when every new program supports the conviction that it is highly necessary to train every day.
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Total fitness involves more than strength suppleness and stamina.
Total fitness is an ideal we all aspire to reach. But how do we define it? How do we know if we are going in the right direction? To be fit means being able to do what you need to do and to do it well. A swimmer may not be fit to run a marathon; a squash player could struggle to at the 100m hurdles. They are fit for their own sport because that is what they train for.
If you want to be fit, ask yourself fit for what?
Fitness is relative. Relative to the demands you place on your body. The ultimate goal, in my view, is the ability to meet the challenges that life throws at you. Not just your sport, but your career, your family and your leisure pursuits. If you can successfully handle life and not let your health suffer then this is approaching the ideal.
We hear about the 3s', that is, strength, stamina and suppleness as attributes that determine your level of fitness, I would like to add two more, the first is synchronisation (coordination as we know it but it does begin with S). You may have strength but if the appropriate muscles are not firing at the right time, their strength will work against you. This may be resistance to a movement adding to the effort required, or worse still injury.
The other is judgement (okay I know this one doesn't begin with S!). Your 4s' are not worth much if you cannot make the right decision at the appropriate time. This may be during the course of play or about when you train or what sort of training you do.
Injuries can occur when wrong decisions are made. What if you decide to train too soon after a big event? You may have chosen a fitness program that is unsuitable for your sport. You may judge a shot to be possible but injury yourself if you have misjudged the distance. From a performance view, you may miss your chance to take the lead if you choose the wrong moment to up your pace. Can your read the game and make appropriate decisions? Are these qualities people consider when training for total fitness?
So your fitness to perform in your sport and away from it relies heavily on your ability to assess a situation and to act upon what you see. Your actions will be based upon your previous experiences, but are these reliable?
One obstacle you will have to face is habit. Habit is the hidden element in your pursuit of total fitness. It determines the way you move, what you feel and how you react. Are you aware of how much habit influences your performance?
You may be surprised at how habits may be limiting your performance. Your reliance on habit will also affect your judgement because you will react without allowing yourself to think - some call it a knee jerk reaction. So in addition to training your 4s'(your sport will dictate the requirements), you also need to practice your ability to stop and think. Athletes refer to this as being in the moment or the here and now. You will not usually find techniques to train this ability in most fitness programs.
The Alexander Technique is not a method that many sports people consider when looking to enhance performance, yet this radical movement system can add a whole new dimension to your thinking and training. Learning the technique will help to develop focus and awareness skills that are crucial to peak performance. If you keep doing the same things you will get the same results, so why not try something different, learn to use The Alexander Technique and challenge yourself in an entirely new way on your road to total fitness.
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Fitness Is Only A Short Walk Away
The scientific experts all seem to be saying the same thing when it comes to health and fitness:
1 Obesity, overweight and physical inactivity are at record levels and soaring
2 These problems lead to increased risks from heart disease, strokes, diabetes and many other chronic illnesses
3 Most of us can reduce the risks of these illnesses by taking up a balanced diet and moderate exercise.
Advice on diet is beyond the scope of this article but, when it comes to exercise, one of the easiest ways to do more is to adopt an activity we all do instinctively but never think about seriously ... walking.
Walking is something you've been able to do since you were just a few months old, but have you ever considered taking it up as a serious fitness activity?
Well if you haven't you should!
The health benefits of walking are more compelling than for any other physical activity, simply because walking is so easy to do and you don't have to work up a sweat!
In the UK, The Chief Medical Officer recommends 30 minutes of 'moderately intensive' physical activity on five or more days a week.
So if you're out of shape but the thought of exercising fills you with horror, why not just start walking more often on a regular basis? You don't need any special equipment, you can do it anywhere and at anytime. And it's FREE!
Here are just some of the health reasons for taking up a walking routine:
* reduce your risks of heart disease, strokes and diabetes * reduce your risks of high blood pressure* reduce your risks of minor illnesses* start to bring your weight under control * get the stress in your life under control* improve your sleep* improve your posture And for maximum health benefits, start your walking activities by getting out into the open air.
Walk in your local park, your local garden center, down by your local river or canal. Get out into the countryside and breathe a little of that rarefied air only to be found in the great outdoors!
You'll find it'll help you get life's problems into a more manageable perspective.
You don't have to go hill walking for miles. After all, you're only walking for 30 minutes, so short walks are all that's required.
And once you've done it, you'll want to do it again. This is guaranteed!
Not only that, once you've walked in the countryside for even a little while, you'll want to walk further. And the best rewards are usually to be found at the top of the hill. Of course, this will mean you'll have to work a bit harder, but the greatest benefit of all is getting to the top of a hill to see the view.
This on its own is enough to challenge the most stressful lifestyle and enable you to breathe far more easily.
For example, after reaching the top of Mam Tor in the Peak District (the UK's most popular National Park) and surveying the amazing views of Hope Valley and the Vale of Edale, your troubles will vanish into the ether and your heart will start pounding, not because you're about to have a heart attack, but out of awe and inspiration!
All this can be achieved with just one short walk!
Don't believe me? Well, try it and see for yourself.
About the Author
Tony Dunne is a regular walker in The Peak District, the United Kingdom's most popular National Park. He is also web master of short-walks.com, a web site dedicated to short walks in The Peak District and the Cheshire Plain, areas of outstanding natural beauty, with countless opportunities for short walks.
Health And Fitness Essentials The CardioVascular Workout.
To accomplish a good cardio-vascular workout all you really need is a good pair of running shoes. Most cardio-vascular exercise needs little or no third party apparatus to help you accomplish your routine. Running, dancing, walking can all be done with no equipment (well, if dancing, then maybe some music would help). Other forms of cardio are step, circuit training, bike riding, swimming, aerobics and more...
With most exercise you should always remember to warm up first and cool down afterwards. This means gently stretching and moving your muscles to start off with. Suddenly moving into full exercise without building up first will cause problems such as stiffness and cramps. Ease yourself into it. Then after exercise, the cool down is basically gently moving the muscles and joints to stretch and relax, as your body returns to its normal pace.
Running: Make sure you have a good pair of running shoes. The technology put into these shoes nowadays is highly researched and designed to reduce shock to the feet, ankles, legs and back. So don't skimp on these - you get what you pay for.
Before you start your run, be sure to warm up first. Start with a brisk walk ensuring you move your arms vigorously gradually breaking into a slow jog. It is better to run at a speed to which you can still converse. If you find yourself losing breath, slow your pace down until you've recovered. If you are a novice runner try running and walking, until you can hold your run for 15 minutes.
Now increase the length and time of your run by a couple of minutes every other time you hit the road or treadmill, until you can run for 30 minutes without stopping. Try to increase your run time by 10% each week, remember not to over do it and don't forget to warm down at the end of each by slowing down gradually. When your run is complete stretch your legs for 30 seconds per muscle, hamstring, calf and thigh.
Cycling: Cycling is one of the best ways to get a good cardio-vascular workout.
First of all, if you are riding on the roads safety is paramount, always use the appropriate safety equipment when road riding. You can stay fit by riding a bike to work, most people work within a five mile radius of there place of work, which is a perfect distance for a bike ride.
Exercise bikes can be used in a variety of ways, general riding for specified length of time, this is like going for a bike ride with out the dangers of road riding and the weather. Warm up riding you can use an exercise bike for warming up the legs before a leg workout. Also exercise bike classes, these classes are taken by an instructor, who will put you through various levels of pace, quite like a circuit training exercise with a bike.
You may find it surprising to find that riding a bike five miles 3 times per week will improve your heart rate, your posture, skin and weight control. Some even say that riding and running are great ways of relieving stress.
Swimming: One of the best ways to firm up and trim your body down. Due to the resistance the water has on the body swimming involves all the major muscle groups this allows the body to burn up to 20% more calories than swimming through air. Swimming a few lengths per day will keep you fit and give you an excellent workout. Swimming also has less impact on the joints than say, running.
If you wish to take your swim a little further try picking up the pace of your swim, you can work up to a great aerobic exercise and give your body an excellent workout.
Start off by swimming 1-2 lengths at a time resting between sets if necessary, after you have swam ten lengths call it a day. The next day repeat the process until you can swim five lengths without a break. Progress to ten lengths in by adding an extra length each time you return.
You can put together your own cardio raining routing in the gym, if you have a problem with this then the staff on hand will write one for you and show you how to achieve your goal. Try to make your cardio last between an hour and an hour and a half. A good start point for cardio is always a run.
This cardio workout will work for a person of medium fitness, however adjust the times and pace according to your fitness levels.
1. Run at a light pace for 20 minutes, start off at a walking pace and gradually move to a run, this helps you get warmed up and the blood pumping.
2. Rowing machine- set the rowing machine for a countdown time of 15 minutes or keep a check on your watch or the clock. Start off with a slow rowing motion to get the pace up, maintain this steady pace throughout the full 13 minutes and use the 2 minutes to slow the pace down.
3. Move immediately on to exercise bike take a stead paced ride for 12 minutes with a sprint finish for the remaining 3 minutes.
4. After the exercise bike move directly on to the step climber for a period of 15 minutes climbing on a light level to get the legs going. Try to move at a swift pace for the full 15 minutes as this is the last of the leg work you will be doing.
5. When you have completed the step climber, move onto the abs bench for some crunches. 4 sets of crunches to failure is your target for this exercise. Try twisting your body and touching your left knee with your right elbow and vice versa.
6. The last exercise in this quick cardio workout is the leg raise apparatus. Bring your knees up to your chest for 3-4 sets for as many reps as possible (failure)
After the completion of this cardio workout, remember to do a full warm down by stretching the muscles. The full workout should take you around 1 hour 20 minutes.
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Yoga Balls For Fitness And Stability
Yoga Balls are the new craze in the market due to its viable uses which provides the best posture and stability factor for those who practice yoga. This is an inflatable piece which is now being part of an exercise routine for many. It is made out of PVC vinyl or rubber. Once it is inflated it is used basically for basic muscles like abdomen, chest and back.
The essence of the ball is instability which lets you use other muscles to balance the ball. This helps to stress on the other specific muscles. It helps in strengthening your lower back, buttocks, abdomen, chest and arms. By using these yoga balls the yoga poses becomes extremely easy and comfortable. It is a great instrument for having a healthy body with strong muscles to complete the yoga poses.
The ball helps in stretching and removing the stress which is one of the grave issues for many. This helps in achieving stability by controlling the ball. It gives a proper shape to your body, tones your muscles, as well as can be fun in doing most of the yoga poses with the ball. There are different sizes and colors to be chosen from to suit your personality as well as the current trend. These balls are long-lasting due to its finish and can support a good amount of weight on it. These are used not only for yoga but for all the other exercises, as well as for dancing. The air-filled balls give the required support for all the poses as and when it is done.
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Flex into fitness with therabands
Therabands are great to have even if you have a gym membership. They're small, convenient and weigh about 50grams, which means they're perfect to take on holiday. They can be used in or outdoors and are great fun.
Because of its flexibility, there are endless possibilities when it comes to creating workouts with the theraband, and as you get more advanced you can start creating your own individual workouts, but here are a few upper body movements we have designed for you...
ChestThera-flyesLie down on a bench or flex ball. Extend your arms in front of you, holding a theraband. Stretch the band until the middle of it touches your chest, hold for a count of one and return to the starting position, relax and repeat
Thera-pec deckSit on a chair with your back straight. Hold a theraband directly in front of you. With your arms extended outwards. Pull the band outwards as far as you can, until the middle of it touches your chest, hold for a count of one then return to the starting position. Relax and repeat
ShouldersFront RaiseLay the theraband flat on the floor and stand along length of it with one foot in the almost in the middle. Bend down and grab the front section of the band with your left . Stand up, and without bending your elbow, lift the band until your arm is extended straight out and you hand is at the same level as your forehead.
Shoulder PressSit on a chair with your back straight, holding the theraband above your head, thumbs touching each other. Keeping your arms straight, pull the band outwards. Hold for a count on one and return to the starting position, relax and repeat.
BackLat extensionSit on a chair with your back straight. Holding the theraband behind your neck, as if you were holding a bar, hands slightly further than shoulder width apart. Pull the band outwards. You should feel the squeeze in your shoulder blades. Hold for a count of one and return to the start position, relax and repeat.
Bent over rowWrap the band around your left food and stand with your right foot just behind, hip distance apart. Stick your buttocks out, hold your back flat, resting your left hand on your front knee. Grab the theraband with your right hand keeping your fist pointing towards the ground. With your elbow close to your side, lift and lower, the band.
TricepsTriceps extensionsSit up straight on a chair. Hold the theraband lengthways behind you. Your right arm should cross above your head and left hand grabbing the band underneath. Keeping your left arm still, lift the band with your right arm until it is extended straight. Lower and repeat
Triceps kickbackLay the band flat on the floor, and stand along it lengthways with one foot towards the middle. Bend down and grab the band just behind you foot. Stand up keeping your arm parallel to the floor. Without moving your elbow lift your fist until your arm is straight. Hold for a count of one, lower and repeat.
BicepsHammer curlWrap the band around one of your feet. Stand back, putting your weight on your opposite foot. Grab the ends of the band keeping elbows tucked and fists facing front. Lift your hands to shoulder weight, hold for a count of one, lower and repeat.
Bicep extensionPlace a theraband across your neck. Wrap the band around your left arm to hold the one side above your head. Using your right hand, grab the other side and pull, so that your arm extended straight out to the side. Hold for a count of one, relax and repeat.
ObliquesOblique twistsStand with your feet slightly more than shoulder width apart. Place the theraband behind your neck. Make sure you keep it straight and tight, holding it at both ends. Keeping your hips still, turn your body as far as you can to the right, then to the left. Make sure you keep your abs contracted.
Side bendsLay the band flat on the floor. Stand with you feet slightly more than shoulder width apart. Grab the ends and keeping your arms straight and the band tight. Pull the band as high as you can with your left arm while bending your body to the right. Hold for a count of one, relax and repeat with the opposite side.
Creating workouts with your theraband can be both fun and effective, so keep stretching those bands and coming up with new ways to this technology to keep your body fit and healthy.
About the Author
Fitness Coach Warns Golfers AGAINT Yoga and Pilates
The resurgence of the so called mind/body exercise regimens such as Yoga and Pilates have filtered their way into many athletes' training program in the hopes of improving their athletic performance. Rafael Moret, CSCS, sport performance coach and owner of www.MiamiGolfFitness.com , says it may be one of the biggest mistake athlete, especially golfers, could make.
Golf demands a high degree of dynamic flexibility performed explosively at very high speeds. Activities like Yoga and Pilates don't address these demands and can even be destructive to the function of the muscles and tendons, says Moret. In high speed activities like golf, the tendons function like springs or rubber bands to produce club-head-speed. The slower, more passive flexibility in Yoga and Pilates robs golfers of the elasticity that they need to drive the golf ball to the best of their ability and to conserve energy. Moret utilizes a 4 step system that includes injury prevention exercises, strength training, golf specific exercises and sport specific stretching designed to help golfers achieve optimal flexibility and improve their on-course performance.
Rafael Moret has been featured on a number of websites world-wide that include interviews outlining his New Miami Golf Fitness Program and original articles covering physical conditioning and preparation for golfers. Rafael has helped golfers of all levels: all over the country improve their golf abilities.
About the Author
Fitness Tips For Future Generations
Copyright 2006 John Perry
In her book Smart Moves, Dr. Carla Hannaford (http://www.ladderoflearning.co.uk/Z/books/hannaford.php) tells us why we must move to fully activate our learning potential.
I personally have written articles and e-books on the topic of full body exercise to enhance flexibility, strength, balance, coordination, energy levels and weight loss. These exercises can be performed by 5 year olds to professional athletes.
Both Dr. Hannaford and I are talking about training the nervous system in an effort to enhance mental and motor functioning. I come at it from an exercise standpoint. I teach how to use your hips and butt to train your brain for smooth, coordinated movement patterns. Ultimately, this will allow the performer of the exercises to move his or her body as it is intended to move and the brain to function at a higher capacity. This produces an energetic, happier, healthier and more stimulating lifestyle!
Did you know approximately nine million children over the age of 6 in the U.S. are considered obese and 2% receive help for some type of learning disability? Let me tell you what you as parents can do to help.
I am now going to lay out 5 tips that you and your children can start doing today that will make all the difference in their motor and mental functioning. You will be doing what my slogan from my website promises; raining and teaching today....educating for a lifetime.
1) I recommend that your family instill dynamic flexibility into your day. These are exercises designed to enhance balance and flexibility of your muscles and joints. You are actually moving while you are stretching, not the hold for 10 seconds variety of the past.
Two good examples of this type of stretching would be: 1. a walking lunge, with rotation to the leg that is forward, alternating legs with each step 2. The inchworm, in which you start in a push up position, walk your feet to your hands, keeping your legs straight and then walk your hands back to the push up position...like an inchworm. These dynamic stretches improve balance, strength, coordination and most importantly, flexibility.
2) Combine family time and play time. While on walks with the family, instruct the children to skip, hop, balance on 1 leg, ightrope walk the curb or bear crawl in the grass (like follow the leader). This will stimulate the child's' nervous system and be fun at the same time. Let each family member take turns deciding the activity; this will bring out creativity in your children.
I realize the younger the child, the shorter the attention span tends to be. I recommend letting them lead the activity but gradually steer them back to more exercise related tasks.
3) Have your children drink plenty of water. A half an ounce of water per pound of body weight would be good. If your child weighs 70 pounds for example, then 35 ounces a day would be a good start. Unfortunately, a lot of children, and adults, are dehydrated a big percentage of the time.
Adequate water intake will allow normal muscle, brain and other organ functioning. It will help their alertness, creativity, social skills and success in schoolwork.
4) Have your children eat 3 meals and 2 healthy snacks a day. Breakfast is a must! Get them up earlier if that is what it takes! Meals should include proteins, carbohydrates and 8 ounces of water or juice. A good rule of thumb is for every gram of protein, have 3 grams of carbohydrate. Make sure you include fruits and vegetables, which are carbohydrates.
If you, as parents, follow this eating pattern, the more likely your kids are going to adhere to it as well. Healthy snacks include fruits, nuts and cereals. Bon appetite'!
5) Limit T.V. to 1-2 hours a day...for starters. Children's brains go into a lower level of functioning while watching T.V., a passive mode if you will. Active thought and reason do not occur.
Children's (and adults') brains need to be stimulated by the world and people around them. Their brains, muscles and joints will be much better off when the T.V. is turned off and they are moving or at least engaged in participatory conversation! I know, I know, I am a fan of reality T.V. too; but, please give it a try!
6) Bonus: Use the internet to learn more about exercise and how it can improve your health and mental status. You and your children can learn from the exponential amount of information available on the internet. This can also be good, quality family time.
As you can see, all of these things can be done very easily and immediately. Introducing them to your family will be fun, maybe a little challenging, but, definitely rewarding.
The bottom line is to get your children moving to stimulate their body and brain. It is the best thing you can do for their physical and mental health!
We make a living by what we get, we make a life by what we give. -Winston Churchill
About the Author
Choosing Fitness Equipment Like A Treadmill
A treadmill is a great investment in fitness so when thinking about choosing a piece of fitness equipment, a treadmill is often a popular choice. Studies have shown that people get more out of a treadmill than other fitness equipment, because it is natural to walk or run and you are more apt to stick with it for longer each session and keep using the equipment itself over a sustained period of time.
You get what you pay for when it comes to treadmills, but for most of us choosing fitness equipment of any type is going to be a significant investment. When you shop by price you must be even more careful to select the best in that price range. The price ranges generally break down into three groups - Budget $500-$1500, Mid-Range $1500-$3000 and Superior $3000 onwards. There are often significant sales and discounts though so you should keep an eye out.
The motor is what is important in a treadmill as it gets the heaviest workout. The figure you want to look at is the continuous duty rating and shop for 1.5 to 2.5 HP continuous duty. The peak duty rating is less valuable. The readmill duty rating falls between continuous and peak but you will spend less time in peak.
You should test treadmills - just as you when choosing fitness equipment of any type - by wearing your workout shoes and clothes. A shaky or jerky ride is not acceptable. The hand rails should feel sturdy enough to support you and be in a good position to grip easily and not block your arm motion. The belt must be wide enough and long enough for your stride.
Choose a model that has the most pre-set and programmable workouts to vary pace and incline. The incline and speed should be easily adjustable from the console. A pulse monitor is good. A water bottle holder and book rack are essential for many people too - but this is a matter of personal choice.
The treadmill needs to work in your space too so think about where you will put it when you get it home. If you plan to watch TV or listen to music, you need to be able to hear those over the treadmill itself. A model that looks small in the store can turn into an elephant in your spare room. Check its size when folded or stored and test how easy it is to move after all, you will be the one who is moving it.
About the Author
The Ideal Fitness Program Is Analysis Paralysis Getting In Your Way?
Copyright 2006 Brad Howard
Each year, more and more people begin a fitness program for the first time. With high blood pressure, the chance of stroke or heart attack, and diabetes on the prowl, many individuals look to find the best information possible in order to slash their results time and get into better shape faster.
But, someone forgot to let these people know that they need to be doing something while they are info searching.
For some, the fear of doing the wrong thing at the beginning keeps them from ever getting started. With the glutton of information out there, it's no wonder these unfortunate individuals end up not getting anywhere.
Analysis Paralysis
Analysis Paralysis occurs when people continually stay in information gathering mode without taking any action. They figure that once I have the right information they'll get started.
The study of the body is an ongoing phenomenon and the appearance of wannabe gurus giving out unsubstantiated advice runs rampant online. Therefore, our worthy beginner never finds the correct information on the fitness program they are looking for (because much of it is conflicting).
Some may consider this a form of procrastination. I would have to disagree. It is more a lack of decisiveness.
Lee Iacocca, the former CEO for Chrysler and business mastermind, once said:
I have always found that if I move with seventy-five percent or more of the facts that I usually never regret it. It's the guys who wait to have everything perfect that drive you crazy.
In other words, gather information, but make sure to act when you have a sufficient amount. You?ll never know if the information is going to completely work for your particular situation. Wouldn?t make more sense to get 75% of the information, try, and then find out that it wasn?t the correct info rather than spend even more time trying to gather up to 90% before finding out that you wasted your time.
With health and fitness, each person reacts to things a little differently. With that being said, once you have a general idea of what you are doing, go do it. You'll have a few mini failures in the process but your learning will increase and so will your results.
The simple fact remains that experience can help you decipher the good info from the bad. As you become more ?in tune? to working out and getting in shape, much of the data you read online and offline will begin to make even more sense.
Finally, make sure to keep your ego in check. Working out and getting in shape is a learning process. As we?ve discussed, every person reacts a little different to the same stimulus. It?s going to take a little testing and tweaking to find out exactly what your body responds best to.
But you?ll never get to that point if you don?t go ahead and get started with your fitness program.
Just don't let analysis paralysis hold you down.
How Can a Busy Mom Get Time for Fitness?
Are You a mom? Do You have time for fitness? Moms really have a tough time. They are the cook, the maid, the taxi driver, the teacher, the referee, and the list could go on. If you're a mom, you know how to get things done for everyone else, but chances are, you don't take care of you. In the day where children keep parents on the go, it is hard to do the things you'd like to do.
School schedules, car pools and after school activities combined with household chores and a full-time job doesn't allow for much time to exercise and workout. However, that excuse is no longer good enough. Today's mom knows how to get things done. They can squeeze in a last minute dentist appointment for little Tamie and show up without a moment to spare for a class play that little Tommy forgot to mention. Super mom can always find time to do whatever needs to be done to run a happy home for all of the occupants. So the I don't have time doesn't fly anymore. In fact, moms everywhere should be embarrassed to use the excuse when a real mom knows, if you really want to do something it's like that Divine Sisterhood stuff , scoot on over , because here comes mom!
It is important to take care of yourself. Plenty of rest and exercise should therefore be one of those little things that you mark on the calendar and do. In fact, do it now. Mark in your day planner or on the dry-erase board your me-time. Then, dust off that tennis racket and head on out for the courts with one of your girlfriends, or join a Fitness Center, or take up walking for overall health and fitness. Procrastination is a word that has no meaning for moms wanting to do something nice for their children, the same should apply for what you want or need to do.
Flexibility and diversification is a nice thing. Diversify your workout schedule to include solo walks, tennis matches with girlfriends, and horseback riding with your husband. Be creative in planning your week ahead. If you know that on Monday you have to pick up your daughter from school at 3:00, but your son gets out at 2:30, make proper use of your time and throw your Nike shoes in a gym bag and walk while you wait. If your daughter has a volleyball practice 25 minutes across town at the high school, then take your swimsuit and use the school's swimming pool to swim laps. Most schools don't mind if you call ahead and some even offer free swims on certain days of the week.
The most important thing for you to remember is that because you are a mom, you may have to jump in and take advantage of a thirty-minute window just to have time to exercise. Be prepared for those opportunities and learn to expect the unexpected and take care to use the time wisely. If your son's football practice is held over 45 minutes, continue walking around the track until you hear the sweetest words in the world, MOM, I'm ready to go! You can accomplish what you want, even as a busy mom.
About the Author
Terje Brooks Ellingsen is a writer and internet marketer. He runs the website 11-Weight-Loss.net.Terje enjoys to give advice and help people with fast and rapid weight loss as well as
How to Drive the Golf Ball Straighter and Longer with Golf Fitness Exercises
This is probably a burning desire of most every golfer on the planet. The desire to drive the golf ball farther and straighter, allowing us to lower our golf scores on the golf course. One of the keys to driving golf the straighter and longer is a golf fitness program. This type of a training program incorporates exercises to improve your golf swing. An amateur recently sent me an e-mail describing how he is driving the golf longer and straighter than ever before. He plainly states the reason for the improvement is directly connected to a golf fitness program he implemented 10 weeks ago. Here is what he had to say; Sean, Thought I'd drop you a note to let you know I am still enjoying the BioForce workout exercises and I'm getting closer to the goals I set 10 weeks ago. I still track my workouts and I am encouraged by the progress I see, not only on the chart, but also with my swing. As a reward for my efforts and progress, I bought a new Ping Tour wedge. Why a wedge? Because I can already see I am hitting my drives consistently much straighter - This, of course, is giving me more distance and great enjoyment. And, I am much more consistent with my pitches and chips. So, a good wedge that will give consistent distance and allow me to try different types of shots to expand my skills seemed like the right reward. The only thing I am unsure of is am I pushing myself enough? Could you please have a look at my workouts and advise the best schedule for me to meet my goals. I know I haven't pushed myself on some the exercises like Side Holds as I should have; the result being no progress with this. For my initial goals I have 5 weeks to go, if I miss these then Mid-May is the next deadline I have set. ColinColin, let me first congratulate you on your progress, determination, and results you are seeing. It is because of your hard work and dedication to the golf fitness programs your golf game is improving. I always like to say; I have the easy part, all I have to do is teach you, and the hard part is following through with what I teach you. I tip my hat to you. Before I answer your question about pushing yourself, I would like to make a note of your goal setting. Goal setting is extremely important. I know Phil and almost every athlete I work with sets goals. On one hand, it allows you to measure yourself and see how you are progressing. I think all amateur golfers do this to some extent. Aren't we all trying to lower our handicaps, make more birdies, and overall improve our golf game? The answer is yes, and on some level, we set goals to measure our progress. Additionally goals have another benefit.It provides a mark to achieve, keeps you focused, and provides a sense of accomplishment when met. We as golfers often set goals of lowering our handicap to single digits, drive the golf ball 280 yards, or not make any three putts. These are all marks we are trying to hit, and these marks are essentially goals. Once the goals are set, a plan can be put in place to reach those goals. For example, if the desire is to lower your handicap to single digits, part of the plan may be practicing at the range three times per week. On the other hand, if the goal is add an additional 20 yards to your drives, part of the plan may be the implementation of a golf fitness program to increase your flexibility, strength, endurance, and power. I will also say at times goals are not met, and that is okay. If a goal is not met, it provides us a point to reflect, make adjustments in our current program, and set new goals.Additionally, Colin you bring up a very good point on how much should you be pushing yourself on the exercises. We all probably are aware that in order to improve in any task, golf swing included, we must put forth an effort. How much is very important, and this is of the up most importance in relation to golf fitness exercises.Let me first say there is a very fine line between the correct amount of exertion and too much exertion. Too much exertion can lead to poor exercise technique and a possible injury. Too little exertion will limit the benefits received from your golf fitness program. A term I use as a guideline for the correct amount of exertion on each exercise is: Perform each exercise to your own level of tolerance. Essentially this states every exercise you perform should be done with the; 1) Correct technique And 2) Performed for the number of repetitions in which you can maintain proper exercise technique. This requires you to push yourself, but in addition maintain an awareness of your exercise technique. For example with the golf fitness exercise Side Holds, once you set yourself up in the correct position, you should hold the position for the amount of time you can until your technique falters. This guideline can be followed for almost every golf fitness exercise. Another golf fitness exercise, the Jack Knife should be performed for as many repetitions with the correct technique. If you find your technique starting to falter this is the point at which you stop. To summarize, we know a golf fitness program can assist a golfer in driving the golf ball longer and straighter. In the bigger picture longer and straighter drives is a goal. In order to achieve a goal in the sport of golf, a plan must be put in place. The plan can include golf fitness exercises as part of the steps for us to meet that goal. Additionally, when we talk about any golf fitness exercise the correct amount of effort must be exerted, but not exceeded. Following the guideline of perform every golf fitness exercise to your own level of tolerance will help you maintain this fine line of effort.Sean CochranCopyright, BioForce, Ltd 2006 **The contents of this daily email are not to be considered as medical advice. Always consult a physician before beginning or changing any fitness program.** This email is protected by copyright, 2006, BioForce, Ltd. All rights reserved. Reproduction of any portion of this email is strictly prohibited without the express written consent of BioForce, Ltd. Bill Mooney BioForce, Ltd 7866 SW Nimbus AveBeaverton, Or 97008 www.bioforcegolf.com
About the Author
The Best Fitness Equipment? One Machine!
The best fitness equipment is really what gives you the most value you for your money. If you?ve been a couch potato for years and are now inclined to get fit and back into shape, you could go to the trouble of joining a club and do your exercises in front of a lot of other people. Or would exercising at home be better? It?s more private, and you?re more comfortable. So where do you go from here?
Discover weight machines! If you?re considering exercise equipment for the home gym, but don?t like the idea of equipping your private gym with a large, heavy treadmill or other large electronic piece, consider getting a multi-station gym. You can best maximize your workouts by performing 60 gym-quality exercises using a variety of weight stations, with as little as five lbs or as much as 410 lbs of resistance. With strength training equipment you?ll build your muscles and improve cardiovascular fitness with exercise for the heart and lungs.
Home fitness equipment really does provide advantages to exercising at the gym since all it takes is one 20 to 30 minute workout, three times a week to build tight abs, firm legs, toned arms and a strong chest. Why waste your time driving to a gym, looking for parking and waiting for machines? For the cost of a one-year club membership, you can get the best home weight machine that will give you and your family years of use.
And don?t think you have to spend hundreds or even thousands of dollars on separate machines because now you can have the convenience of an entire home gym in one machine. Get multi-purpose fitness equipment for the home that will allow you to do exercises such as squats, cable pulls, lat pulldowns, leg curls, leg extensions, and even a sliding seat rail for aerobic rowing. One piece of home exercise equipment instead of six? What could be better?
Does Circuit Training Fitness Equipment Help Men's Health Too?
It's no secret that circuit training workouts have skyrocketed in popularity over the last decade. Continuing the trend started by Curves for Women, health clubs nationwide have been helping women lose weight and tone up by offering circuit training exercise and by encouraging them to maintain a healthy diet.
Of the estimated 30,000 health clubs in the United States, approximately one-third feature a circuit training routine as their core workout. The vast majority of these gyms are geared towards women only, often boasting in their advertising that 'men are not allowed'.
But can this exercise equipment work for men, too? Can men, who traditionally shun weight loss diet pills and other gimmicks, benefit from this exercise program as well? The answer to that question depends on your personal goals. Men of all ages have different goals, from burning fat to building huge muscles to developing strength. Most men fall somewhere in between, desiring a combination of the three.
How To Lift Weights (Resistance Train) To Achieve Your Goals:
To help illustrate this point, let's consider the three different ways to resistance train (lift weights), which correspond directly to your own personal fitness goals.
If your goal is to have lean, toned muscle without a lot of size, then you should be doing high repetitions with a relatively low amount of weight (resistance). You can lift this way all day long and you will not develop huge muscles. This approach to resistance training will accomplish two things: burn fat and tone muscle. That's it. This is the method of resistance training offered by most circuit training health clubs. Let's call it the 'Burn & Tone' goal.
If your goal is to increase muscle size, then you should be lifting relatively heavy weights (resistance) about 6-8 times per set. The weight selected should be about 80% of your 1RM (one rep maximum). For example, if the most you could ever bench press once is 100 lbs. (your 1RM), then to gain size you would want to be bench pressing about 80 lbs. 6-8 times per set. Compare this to the training of someone who wants to burn fat and tone muscle; the person who wants to gain muscle size keeps the weight much higher and does fewer repetitions. Let's call this the 'Pump You Up' goal.
Finally, perhaps your goal is to gain extreme strength. An example of this would be a powerlifter. Resistance training to gain strength would require you to lift as much weight as possible, but only one time (one repetition). Obviously, this method will not burn as much fat. It will also not create gigantic muscles, but it will result in some significant muscle growth. Let's call this one the 'Freakish Strength' goal.
Can Circuit Training Gym Equipment Help You Achieve Your Goals?
Assuming that you're like most men, your personal fitness goals are probably to reach your ideal weight by burning some fat, while at the same time gaining some muscle and strength. You don't need to look like Arnold in the first Predator movie, but then again you definitely don't want to resemble Pee-Wee Herman either! Will circuit training help you?
To answer this question, it's important to first examine and understand exactly what circuit training exercise machines will and will not do. Much of the circuit training fitness equipment available today will only help you with your 'Burn & Tone' goal. Why?
First and foremost, the reason why much of the circuit training exercise equipment on the market today will not help you with your 'Pump You Up' or 'Freakish Strength' goals is that these strength machines simply do not provide enough resistance. Many have just one resistance setting, which is usually set too low for you to get anywhere close to 80% of your 1RM (remember, that's required for real muscle growth).
To accomplish those goals of substantial muscle growth and strength gains in a circuit training environment, it's necessary to utilize equipment that has more than one resistance setting. In other words, you need to have the ability to increase the resistance (weight) so that you are able to remain close to your 1RM. This becomes even more true as you continue to exercise and become more fit, thus able to lift more and more weight.
Sports scientists actually have a phrase for this, and it's called the Principle of Progressive Overload.
The 'Principle of Progressive Overload' maintains that once the body has adapted to the stress put upon it, no further progress will be made until 1) resistance is increased or 2) repetitions are increased. In other words, if you start exercising on circuit training equipment that has only one resistance level, you will probably see decent results for a time. However, once your body has adjusted to that level of resistance, and it's no longer a challenge to you, your progress will come to a screeching halt. You won't add any additional muscle, or strength, until you add more weight.
This puts a gym without adjustable resistance in the uncomfortable position of having their members 'plateau' once they have mastered the equipment. Depending on their age and prior fitness level, their members soon find that their progress has ceased. Many circuit gyms are unable to adjust their resistance settings, so by definition they cannot promise life-long progress.
For the best results, seek out a fitness center that has adjustable resistance circuit training equipment. By providing many different levels of resistance, they will help you achieve not just the 'Burn & Tone' goal, but also the 'Pump You Up' and 'Freakish Strength' goals. What if your goal is just to 'Burn & Tone', though? Simple. Just don't increase the resistance, so if your goal isn't to increase muscle size then you can simply work out on a strength setting of 1. It's up to you.
The answer, then, to the question Does Circuit Training Fitness Equipment Help Men's Health Too? is a resounding YES, assuming that you're exercising on circuit training equipment that has more than one resistance setting.
Additional Weight Lifting Equipment Is Also Important:
Circuit training is popular because it works. Using the right exercise machines, men will have no problems meeting their health and fitness goals in a circuit training fitness center. However, there is another critical component to consider when seeking a workout routine that's right for you: free weights.
While it's true that circuit training is the fat burner you've been looking for all these years, and it's also true that the right circuit training exercise equipment can help you build a significant amount of muscle and strength, it's important to realize that free weights are especially important for men who want to pack on pounds of serious eye-popping muscle.
Why? For the answer, we need to dissect a weight lifting movement.
Positive vs. Negative:
There are two movements in any resistance training (weight lifting) exercise. These are called the concentric and the eccentric parts of the exercise, also commonly referred to as the 'positive' and 'negative'.
The concentric (positive) part of the resistance training movement is defined as Muscle action in which the muscle is shortening under its own power (Source: Fitness, The Complete Guide; ISSA 2001). Examples would be pushing the bar away from you on a bench press, or lifting the bar towards your chin on a biceps curl.
The eccentric (negative) part of the resistance training movement is defined as Muscle action in which the muscle resists while it is forced to lengthen (Source: Fitness, The Complete Guide; ISSA 2001). Examples would be lowering the bar on a bench press, or lowering the bar away from your chin on a biceps curl.
The point to be made here is that the eccentric part of the resistance training movement is the component that will lead to hyper-extensive muscle growth. When you work out you cause microscopic tears in the muscle, the fibers repair and regenerate and are able to handle future bouts of similar work while experiencing significantly less damage. Eccentric contractions cause greater muscle damage and thus provide the stimulus to make your muscles grow and strengthen. This may be due to eccentric contractions allowing greater force production in addition to less fiber recruitment, which means the fibers are stressed more and more damage occurs.
Circuit training equipment is double-concentric, meaning that it works opposing muscle groups at the same time. There is no eccentric movement. What this means for you as a man is that circuit training exercise equipment will help you burn fat, build muscle and increase strength in about half the time it takes in a 'regular' free weight gym. However, if your goal is to add a massive amount of muscle size, then you will need to incorporate some free weight exercises into your fitness workout.
In other words, while adjustable-resistance circuit training fitness equipment will help you build moderate to serious amounts of muscle, only free weights (with their eccentric movement) can turn you into a 900-pound gorilla. If that's not your goal, then by all means stick with the circuit training. It's safe, effective, and proven to get results.
But if you do want to go beyond moderate to serious muscle growth and create a shirt-busting body, then you'll need free weights. That's why it's important to choose a circuit training health club that offers additional weight lifting equipment.
Conclusion: Does Circuit Training Fitness Equipment Help Men's Health Too?
The short answer? Absolutely.
If your goal is to 'Burn & Tone', then circuit training is virtually custom made for you. This is what circuit training was designed to do, and it accomplishes that goal better, faster and more efficiently than any other workout.
If you share the 'Pump You Up' goal, where you want to add a moderate to serious amount of muscle to your frame, then circuit training can help you if (and only if) you choose a gym that offers adjustable resistance circuit training equipment.
If your goal is to attain 'Freakish Strength', then circuit training can help you, too. Again, however, it's important to find a fitness center that offers adjustable resistance circuit training equipment.
Finally, when looking for a circuit training health club to join, it's a good idea to find one that also provides a full array of free weights. Whether you're a regular guy who just wants to augment his workout, or an up-and-coming muscle-head who wants to manufacture a gargantuan body, it's convenient to have free weights as an option.
Circuit training is popular because it works. Circuit training is quick, efficient, and has made health and fitness dreams come true for thousands of men. Now it's your turn.
About the Author
Fitness Instructor Wireless Headset Microphone Care
Your Headset Mic - Getting it on right!By Kevin Dempsey
Fitness headset microphones take an awful lot of abuse. We sweat, scream, and spit into them. At the end of our class when we hit shower that poor mic is still out there doing another class. We work our mics so hard it borders on abuse. Is it any surprise we have so many problems with them? But you can help. With a little bit of care you can have of trouble free performance from your mic system.
Most group fitness headset microphones for are designed to sit at the side of your face about two finger's width away from the corner of your mouth, or slightly in front and to the side of mouth, not directly in front as with most head worn singer's microphones. This helps to avoid amplifying breath noises and blowing spit into the mic capsule as you teach.
If you need to confirm that the mic is working after you have turned on the transmitter and checked that the mixer and sound system are all set to go then, whatever you do, NEVER blow into the microphone to test it!
Blowing hard into the delicate microphone capsule is the easiest way to damage it.
A simple est - one - two is all you need to say and you won't risk being the cause of expensive, unnecessary repairs.
After use, always remove the foam windscreen from the mic, gently wipe any sweat from the mic, and remove the body pack transmitter from your pouch belt. To store the system when not in use, hang the headset microphone on a hook 1m(3ft) above a shelf for the transmitter so that the headset's cable is kept as straight as possible. Do not coil or kink the cable.
A few simple steps:
1) Don't put the mic capsule directly in front of you mouth.
2) Never blown into the microphone.
3) If your mic was design to use a foam windscreen then always use one.
4) Always use a neoprene transmitter pouch belt.
5) Always remove the windscreen after use.
6) Always remove the body pack transmitter from the pouch belt.
7) Hang the mic when not in use. Do not coil or kink the cable.
Feedback (that squealing or howling sound) occurs when the microphone is too loud, the music is too loud for the microphone or you are too close to the speakers. In most cases turning the microphone level down or moving away from the speakers will stop the howling so just adjust the levels to get the right mix of voice over music without the howls. If the problem persists you may need to reposition your speakers to make sure that they are not 'firing' straight back at you. We also find that better quality speakers are less prone to feedback.
If feedback persists because of the room's architecture (full of mirrors, windows, a polished wood floor and brick upper walls) or your speaker types (ie: some horn tweeters) then there are a selection of Feedback Exterminator devices or 31 band Graphic Equalizers available as an add-on component that fits between the Wireless Microphone Receiver and the Mixer, that will filter out those annoying squeals.
When used correctly, headset microphones that were designed for group fitness use will give you many years of trouble free service. Take care of your fitness microphone and it will take care of you.
About the Author
Fitness Improvement Through Deliberate Variation
By varying the stresses, methods and intensities of your physical training you will continue performance improvement in the physical skills of cardiorespiratory endurance, strength, power, speed, flexibility, balance, coordination, agility, accuracy and toughness needed for functional strength, superior conditioning and fitness excellence.
Why do we physically train?
Well, for most of us it is to bring about desirable performance improvements in the physical abilities needed to meet the challenges of sport, work and life with excellence... and to improve body composition through physical activity.
That's right... performance improvement first and appearance second.
Or, at least that's how it should be.
The body adapts to the specific stresses it is subjected to... making it easier to perform the activity in the future and the body more efficient in handling the stress.
Well, that sounds great... so what's the problem?
The problem is that if you do the same thing over and over again your body will adapt to a certain point... and then slow down and stop performance improvement.
Anyone that has ever trained before is guilty of doing this...
We train a certain way and see great performance improvement in the beginning... then the improvements are far and few between until they just stop all together.
Then we start asking for advice about Breaking Plateaus or consider using some kind of Supplementation to keep the performance improvements coming.
The fact is... there are better ways to spend your valuable training time and money than trying to force your body to do something it doesn't want to do by using elaborate load and repetition training schemes and costly supplements.
Routine is your enemy if you want long-lasting and sustainable performance improvement... you must break out of the mold of predictable behavior to keep the improvements coming.
When you fall into the trap of using monotonous and unsustainable routines you inevitably end up wasting your training time trying to force improvements... instead of shifting the focus of your training to other areas in need of performance improvement.
While you grind out boring workout after monotonous routine in search of the elusive one more rep... the other physical skills are receiving zero training.
Therefore, you are gaining NO performance improvement in the physical skills that you are training and NO performance improvement in the physical skills that you are neglecting... meaning that you are making ZERO positive improvements in any of the physical skills regardless of all your hard work.
Now, I don't know about you... but that does not sound like a very productive way to spend my time training.
Yet, that is how the majority of people train!
Albert Einstein said, Insanity is doing the same thing over and over again and expecting a different outcome.
I guess you know what I think of most fitness workout programs.
To combat this problem, you must plan to continue your performance improvement by deliberately varying the stresses, methods and intensities of your physical training.
Train all 10 physical skills...
Train different aspects of the skills... like maximum strength, explosive power and strength endurance.
Train different intensities of activity... like the anaerobic, anaerobic lactate and aerobic energy pathways.
Train combinations of different skills together... making you more versatile and prepared for any challenge.
Adding variety to your workouts will not only keep your over-all performance improvement on track, but it will also make it interesting and sustainable... meaning you will not only make the initial performance and body composition improvements, but you will continue to improve as long as you keep training.
Well, that sounds more like it... getting positive and lasting performance improvement results for all your physical training efforts.
About the Author
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