Importance of Resistance Training For Women

Many women nowadays are into resistance training. Many get into resistance training programs engaging into sports. Resistance training is important for women. It allows you to be active and have a healthy body. You may also gain the needed strength and physically built muscles.

Before you start lifting weights, you should know the proper ways on how to execute the exercise. Many women seriously encounter injuries when they incorrectly lift weights. It is important that you get rid first of the excess weight that you have by walking or jogging. You may also purchase weight loss equipment such as treadmills, cross bar platinum, and nutrition boo guides for a better health.

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Women usually do not have the natural muscle structure that most men have. They may not also have the same strength to carry heavy loads or the same resistance that men have. What more if you get older? Your body may no longer have the same strength when you were still young. This happens because of the lifestyle you have or just because of aging process. Your resistance may have just decreased and your body tends to weaken.

You can benefit many things when you get into resistance training. Even if you are not an athlete or a body-building enthusiasts, you can get into resistance training programs. Having an active body and well-toned muscles can provide you the more strength and good resistance. You can do some workout outdoors like walking or jogging to get a better blood circulation.

You may also do some stretching and warm up exercises to allow the blood nutrients go to the muscles and joints of your body. Muscle stretching also helps in lessening the risks of injuries and muscle pains after the work out. Muscles tend to sore and get strained if you are not well warmed-up and do the proper stretching techniques before the work out.

In addition, muscle stretching also gives you more flexibility. You will be able to execute exercises comfortably and effectively. It is advisable that you do repetitive stretching and warm ups. Repetition of exercises makes your muscles and joints more enhanced and more adapted to the motion you are executing.

When you are ready to lift weights, you should first work on your larger muscles then the smaller ones. You may then finally go to the muscles that are isolated. You may execute push-ups that can enhance the upper muscles of the body. Before doing triceps extension exercises, you should first focus on the larger muscle groups such as the muscle found in your butt. You may execute exercises like repetitive squatting, box step-ups, and lunges.

You may also work on your quads which is the muscle found on the front thigh. You may perform repetitive squatting and lunges as well. You may also use the leg extension machine and the leg press machine for a well-executed exercise.

You should always remember that you work on the opposite muscles. Muscles tend to get imbalanced especially if the amounts of exercises you do are not equally distributed. When performing triceps extension, it is advised that you also do bicep exercises. If you work out on the chest and the stomach area like crunches, it is important that you do back extension exercises to get a balanced upper muscle toning.

Always take a rest after your resistance training work out. Allow your muscles to cool gradually so that you will not feel any sore or strained muscles. After the resistance training, you will see that you are more ready and physically fit for many kinds of sports.

 

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Fitness Apparel

In a sports apparel specialty store you will delight at the wide range of clothing plus accessories that is available in the market. Specific sporting apparels like golf, fitness exercise, equestrian and yoga are very much available. The apparel for sports like surfing or rafting and even mountaineering are abounds. The wet-suits are perfect for surfing apparel. The sports apparel include caps, batting gloves and rafting vests. Here’s a short list on how to choose your sports and fitness apparel.

 

The Golf Wear

The golf apparel can be found in any specialty sport store. The golf apparel usually includes a trouser with a t-shirt. In golf apparel, comfort is the most important factor. Chinos are also very popular golf wear. Hats and caps of varying designs and makes are also available. Of course outlandish gears worn by some professional golfers are also available.

 

The Running / Fitness Wear

The running apparel is best made with cotton to retain moisture that causes friction and might lead to possible chafing. The running shorts and tights including the cotton socks are the basic running gear. When running apparel is being chosen, try to select a base layer top which keeps you dry for an extended run. Comfortable and fit running shoes must be matched to keep you fresh on the run.

The fitness gear pertains to all kinds of apparel including aerobics and gymnastics. The multi-colored tights and leotards are the best and most comfortable during a workout. The fitness gear must be selected with care. Choose the proper material and correct size when selecting the fitness gear is a must.

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The Athletic Apparel

The athletic apparel must be chosen with the climate and weather in thought. An apparel that is not suited for the weather will hinder the performance of an athlete. A popular athletic wear is the running or jogging pants with a drawstring waist. These type of athletic apparel can be purchased at discounted rates. The all weather gear is designed to keep most of the elements out. An athlete depends on the athletic gear to perform at his best.

 

The Equestrian Apparel

The equestrian gear is mainly about breeches and boots. There are specialty equestrian stores that stock clothing and other equipment for riding. The casual equestrian gear could be riding breeches matched with a plain shirt. The paddock boots available also at equestrian apparel stores complete the set for an equestrian. A pair of riding pants and a jersey can be bought at an equestrian apparel store. When having lessons on riding, you may want to look online for equestrian stores to see and choose an outfit which lets you ride with great style and comfort. A little pricey in most cases but may be worth the price. A western style of gear is also available in specialty shops.

 

The Yoga Apparel

The yoga apparel must be very comfortable and loose for easy movement. A t -shirts and a loose-fit short are basic yoga apparel which will keep you fresh and comfortable. Also, it does not cost much. The designer yoga apparels are available at special yoga stores. Yoga Capri pants and unitards are available at yoga apparel store. The special Asana clothing can be found at very exclusive yoga outlets.

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The Stomach Exercise All-Star

There are plenty of stomach exercises out the for those who want to shape their core and strengthen their midsection. This may be both a blessing and a curse. It is easy to find plenty of exercises and routines that work the midsection, but how does one know which ones are any good? Well, listed here are what appear to be some of the best around, according to recommendations by fitness experts. If you want to work on your stomach, but are not sure where to start, then this “all-star team” may be a good jumping off point. As with any workout routine, be sure to consult a professional before beginning and always warm up properly to avoid injury.

 

Crunchless Crunch

Regular crunches are great for working the rectus abdominus (the muscles at the front of your stomach), but they do very little for the transverse abdominal muscles deeper in the midsection, plus they tend to put strain on your back and neck. This first exercise corrects that, working the transverse muscles with no back or neck strain. Essentially, it involves trying to pull the belly button in towards the spine. This can be tricky, as it involves using muscles which you may not be used to activating. To start, either lie or on your stomach or kneel. You might want to try both ways and see which helps you feel the exercise better. Relax your body as much as possible, then try to use only the lower abdominal to move your belly button toward your spine. Hold for ten seconds. If holding for ten seconds feels easy, hold for a longer period. The goal is to hold the contraction until you either cannot feel it, or you feel other muscles working harder than the transverse abdominus. When you feel this, let the contraction out.

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Hip Lift

Remain on your back for this stomach exercise. Put your arms at your sides with palms facing up to the ceiling. Put your legs straight up in the air so that the soles of your feet are facing the ceiling and your legs make about a ninety degree angle with your torso. Keep your knees unbent and as straight as possible. Now, contract your ab muscles so that it feels like your belly button is being pulled toward your spine, while at the same time gently lifting your hips off the floor. Raise your hips to height of a few inches, keeping your legs extended straight upward. Hold this position, then slowly lower your hips back to the floor. Repeat for an entire set.

 

Long Arm Crunch

For this stomach exercise, remain on the floor with your knees bent and feet flat. Lie back and extend your arms straight back on the floor as though you are reaching above your head. Contract your abs and slowly lift your arms, head and shoulders off the floor to about a thirty degree angle. Hold it, then slowly lower your shoulders back to the floor. Repeat for an entire set. Be careful not to lead with your arms, keeping them straight and alongside your head.

Some other honorable mentions include the vertical leg crunch, torso twists, and any Pilates routine that emphasizes the core. Feel free to research some of these exercises more once you have mastered the three above. Now that you are armed with some of the better stomach exercises, you are on your way to a trimmer tummy!

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Fitness Trainer: Boredom Busters

One of the biggest obstacles to staying on track for fitness is losing motivation. People are just starting an exercise program can find themselves quickly tired of the same routine. Keeping exercise appealing and maintaining a good fitness perspective is key to long-term success.

If you have to watch the exact same episode of your favorite television show every day for the rest of your life, you would probably be banging your head against the wall by the end of the week. You would change the channel, pick up a book, or do anything you could to avoid something you once enjoyed.

Yet, many people starting on a fitness program feel compelled to follow the same routine, day after day after day, and consequently fall off the exercise wagon due to sheer boredom.

That is why, most people would want the services of a fitness trainer in order to provide them the different portions of the fitness program in a more livelier style.

Fitness trainers are actually those who are expert in analyzing and creating a fitness program that is right for you. They are the ones who will calculate your appropriateness to a certain program with regards to your “fitness level,” create the program according to your specific needs, and keep you stimulated and inspired by giving you activities that will not bore you.

But then again, as with other entities included in the fitness world, not all fitness trainers are created equal. They may vary from the different training that they have, the health education they have acquired, and the skills that they have learned.

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Hence, it is important to consider some factors that will determine if a certain fitness trainer is right for you. Here is how:

Certification

Like any item or product, the quality is sometimes measured and determined through the certification that goes with it. Hence, before you choose your fitness trainer, it is important to verify if the trainer is duly certified by a highly regarded fitness association.

It is also best to choose a trainer that has a CPR certification or first aid qualifications.

Education/Training

Be sure to choose a fitness trainer who had acquired an adequate training and education as far as health and physical fitness is concerned.

Even though it is not necessary, trainers who have acquired education connected with health or any other related field will definitely have an edge over the others.

Knows how to give the right attention

A good fitness trainer should know how to provide his or her client an undivided attention whenever their session is going on. In this way, the trainer will be able to focus more on the details that needs attention and immediate considerations.

Knows how to track development

It is best to choose a fitness trainer that knows how to track his or her client’s progress as far as fitness is concerned.

In this way, the trainer will be able to generate new activities and training designated for a particular result of the client.

Good Personality

Since you will be dealing most with your fitness trainer, it is best if you will look for somebody with a pleasing personality, somebody whom you can be comfortable. It is best to hire the services of somebody whom you can easily get along with.

Boiled down, the services of a fitness center and the contributions it can give you while working out on those belly fats, are, indeed, one of the best help that you can get from a professional person who knows what he is doing.

Hence, it is best to choose the best person who can give you the best services that you need so that you will never get bored again.

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Stomach Exercises to Work Off Those Love Handles

A major complaint of people who want to look more fit is belly fat. Specifically, a large number of people have trouble with “love handles.” Far from lovely or lovable, these are deposits of fat that take up residence on the sides of one’s lower torso, around the external oblique muscles. Traditional crunches and sit-ups will not do much for this sort of chub, as they mainly work the abdominal muscles and not the obliques. The good news, however, is that there are a few stomach exercises which specifically target the obliques, helping trim love handles. As with any new physical activity, consult a professional before beginning and be sure to properly warm up to avoid injury.

Side Bend

A simple exercise, side bends are also probably the most effective method for losing love handles. Start by standing upright. Position your feet shoulder width apart and bend your knees slightly. Lower your whole torso to one side, then back to the other. Lean only side to side, not backwards or forwards.

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Torso Twist

This stomach exercise is also effective at reducing love handles, and is good to do right after the side bends in your routine, as it is also done in a standing position. Again, with feet shoulder width apart, slowly twist the body to one side, then to the other. The key here is to twist from your torso, not from the hips. As much of the twisting work as possible should be done by your oblique muscles, not your hip flexors. Keep your torso upright with no bending.

 

Side Crunch

The next two stomach exercises require you to get off your feet and lie down, preferably on the floor or other flat surface. Use a mat or towel as a cushion if you have a particularly hard floor to work with. Lie down on one side. For simplicity, let us say you are on your right side to start. Bring your right arm across your waist so that your right hand comes to rest on your left side. Touch your ear with the fingertips of your left hand, so that your left elbows winds up pointing straight upward. Lift your shoulders up off the floor while simultaneously raising your left leg to height of about twelve inches (30 cm). Contract your obliques as you do this. Hold for a few seconds, then gently lie back down. Do this for an entire set, then switch to the right side.

 

Seated Knee Drop

First, position yourself on the floor so that you are resting on your hipbones (not sitting on your butt). You can put your hands on the floor behind you to keep yourself stable in this position. Bend your knees so that your feet are flat on the floor. Put your ankles together. Now lower your knees to the right. Your feet will roll on to their sides, but should remain on the floor. Continue this lowering move until your knees are about six inches above the floor. Hold for one second, then go back up and down to the left side. Move slowly and under control, using your stomach muscles rather than momentum to raise and lower your legs.

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The Importance of Physical Fitness

One of the simplest and most effective ways to bring down blood glucose levels, cut the risk of cardiovascular disease, and improve overall health and well-being is physical fitness and exercise. Yet, in our increasingly sedentary world, where almost every essential task can be performed online, from the driver’s seat, or with a phone call, exercising and being physically fit can be tough case to sell.

 

In reality, everyone should exercise, yet survey shows that only 30% of the United States adult population gets the recommended thirty minutes of daily physical activity, and 25% are not active at all.

 

Inactivity is thought to be one of the key reasons for the surge of type 2 diabetes in America, because inactivity and obesity promote insulin resistance and other factors that trigger other kinds of diseases.

The good news is that it is never too late to get moving, and exercise is one of the easiest ways to start controlling the onset of any kinds of diseases. For people who are already candidates for some serious diseases like diabetes and heart failure, exercise and physical fitness can improve the condition of some parts of the body like insulin sensitivity, lower the risk of heart disease, and promote weight loss.

In 2003, the Journal of Clinical Endocrinology and Metabolism had published an issue regarding the result of their study and found out that lack of exercise and physical fitness were the key factors behind obesity and other serious diseases like diabetes.

Hence, it is extremely important for a person to stay healthy and be physically fit in order to avoid such illnesses.

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Getting Started

The first order of business with any exercise plan, especially if you are a “dyed-in-the-wool” couch potato, is to consult with your health care provider.

If you have cardiac factors, your doctor may want to perform a stress test to establish a safe level of exercise for you.

Certain complications of some diseases will also dictate what type of exercise program you can take on. Activities like weightlifting, jogging, or high-impact aerobics can possibly pose a risk for people with diabetic retino-pathy due to the risk for further blood vessel damage and possible “retinal detachment.”

Health experts also contend that patients with sever peripheral neuropathy or PN should avoid foot-intensive weight-bearing exercises such as long-distance walking, jogging, or step aerobics and opt instead for low-impact activities like swimming, biking, and rowing.

If you have conditions that make exercise and physical fitness a challenge, your provider may refer you to an exercise physiologist who can design a fitness program for your specific needs.

If you are already active in sports or work out regularly, it will still benefit you to discuss your regular routine with your doctor.

The bottom line is that physical fitness and exercise should not have to be a rigid activity and should not come off strong. Your exercise routine can be as simple as a brisk nightly neighborhood walk, walking the dog, or simply taking the stairs instead of the elevator. The important thing is that you keep on moving. Every little bit really helps a lot.

In the end, you will realize that the many things that good food can bring you are equally the same as what physical fitness can do for you.

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Using Resistance Bands In Stomach Exercises

Using resistance bands can be an effective component of any workout routine, and stomach exercises are no exception. There are a number of exercises targeting the midsection that incorporate resistance bands. Resistance bands come in a variety of difficulties, usually indicated by the color of the band itself (e.g., green can be little resistance, yellow may be medium, red for difficult, etc.). Choose a resistance level that is appropriate for you, then move up as necessary. Do not overdo it by immediately grabbing the most advanced band you can find, as this can lead to injury. As with any workout routine, be sure to consult a professional before beginning and always warm up properly to avoid injury.

Seated Crunch

This exercise provides the same benefits as the basic abdominal crunch, but with less neck strain and without the possible discomfort that comes with lying on the floor, since it uses a band rather than gravity to provide resistance. For this stomach exercise, you will need to be sitting in a straight back chair which you can somehow loop your band through. Sit up straight with your feet flat on the floor and about as wide apart as your hips. Contract your abdominal muscles, and slowly bend forward to about a forty-five degree angle. Repeat for an entire set. Be sure to keep your feet on the floor and your back as straight as possible.

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One-Arm Band Pull

Put the chair away and stand up, again with feet hip width apart. Put your hands above your head, holding the band about eighteen inches apart. Keeping your left hand overhead, bring your right hand out to the side, elbow bent at about a ninety degree angle. Hold your left arm still as you contract your abdominal and lower your right arm until your hand is in line with your chest. Hold this position, then slowly return. Repeat for an entire set, then switch hands. Keep your back straight and avoid bending or leaning at the waist. For an additional challenge, do this exercise standing on one foot. Perform the exercise with both hands while standing on your left foot, then do it all again on your right foot.

 

Twisting Roll-Back

For this stomach exercise, you will need to sit on a flat surface, preferably the floor. Use a mat or towel for cushioning to ease possible strain on your tail bone. Sit down with your legs bent and heels on the floor. Your toes should be pointing up– do not put your feet flat on the floor. Loop the band around your feet, put one end in each hand and put your hands together. In a rolling motion, lower your torso toward the floor about forty-five degrees. As you do this, twist to the right and spread your hands to the sides. Hold for a second, then rotate back to the middle and raise your torso back to start. Your heels should remain on the floor throughout the exercise. Do a full set, then switch to the left side.

 

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Six Poor Stomach Exercise Habits

As with all things, there is a right way to go about working for a flatter midsection, and several wrong ways. Working out the wrong way can lead to no physical improvement or worse, serious injury. When doing stomach exercises or any other exercise, be sure to consult a professional, warm up properly, and remember the following tips.

 

Keep Your Knees Up

When doing crunches, you want your knees to bent and your feet flat on the floor so that your knees are centered and pointed upward. Keep them centered and up, not to one side. If you drop your knees to one side, you are unnecessarily compressing your vertebrae, which can lead to a painful back injury.

 

Sit-Ups

Traditional sit-ups actually do very little for the abdominal muscles. Even when done properly, the strain is mostly on the hip muscles. There is also the tendency to pull the torso up with the arms, which of course is not the point of the exercise. Further, when sit-ups are done very quickly, as people have a tendency to do, it is momentum that mostly forces the torso up and down, rather than any muscle groups. The crunch is a good alternative to old school sit-ups.

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Straight Leg Lift

Another traditional “stomach exercise,” this move actually works the lower back more than any muscles in the midsection. This is also another way to put strain on your back, possibly leading to injury.

Too Many Reps

There is never a need to do more fifty reps of a stomach exercise. If fifty reps is not giving you results, doing more than that will not help wither. As you build strength, if you feel the need for a bigger challenge, try a more difficult exercise as an alternative to adding reps.

Sleeping

Believe it or not, how you sleep has an effect on your stomach exercise routine. If you sleep in a position that cause back pain, it will make it much more difficult to work on your midsection in the morning. Sleeping mostly on your stomach is one of the best ways to cause back pain, as it forces your back to arch, often resulting in annoying back pain. The best way to avoid this is to sleep on your back with a pillow under your knees. This will help keep your vertebrae in line, prevent back pain and allowing you work out pain free in the morning.

No Resistance

All stomach exercises need resistance to be effective, whether it comes from a resistance band, an exercise ball, or just gravity. Exercises that do not use any resistance, such as standing broomstick twists, will not be beneficial to your midsection. The good news is that this particular exercise will not do any harm and is actually a good warm up for your trunk. Just do not expect it to flatten out your stomach.

Proper exercise technique is important. These are just a few tips to help you avoid wasting time and potential injury. Be sure to research thoroughly before beginning a new exercise, and always consult your physician before beginning any physical fitness routine.

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Shrink Your Stomach

The midsection is a problem area for many people, and those who want to shrink the size of their belly are numerous. A balanced diet is a good place to start, but there are also some great stomach exercises to help along the process. The exercises discussed below meet this description, as they are specifically designed to help reduce belly fat, and therefore, the size of your tummy. These particular exercises are targeted at beginners, so give them a try if you are just starting out. Once you have mastered these, feel free to advance to something more challenging. When doing these exercises, it is important to move slowly so as to maintain control and not allow momentum to take over. As with any workout routine, be sure to consult a professional before beginning and always warm up properly to avoid injury.

Vertical Leg Crunch

This is a variation on the traditional crunch that focuses more specifically on reducing stomach fat. To begin this stomach exercise, first lie on your back on a flat surface, such as the floor. Use a mat or towel to cushion your spine. Put your hands behind your head, with elbows out far enough that they are out of sight. Now lift your legs straight up into the air, crossing your ankles and bending your knees slightly. Contract your abdominal and lift your shoulders, head and upper back up to about a thirty degree angle. Be aware of not lifting with your hands or leading with your head.

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Long Arm Crunch

For this stomach exercise, remain on the floor with your knees bent and feet flat. Lie back and extend your arms straight back on the floor as though you are reaching above your head. Contract your abs and slowly lift your arms, head and shoulders off the floor to about a thirty degree angle. Hold it, then slowly lower your shoulders back to the floor. Repeat for an entire set. Be careful not to lead with your arms, keeping them straight and alongside your head.

 

Reverse Crunch

You will need to stay on your back for this stomach exercise. Use a mat or towel to cushion your spine. Put your arms at your sides with palms facing up to the ceiling. Put your legs in the air so that your knees are bent at ninety degree angles and your hips make about a ninety degree angle with your torso. Keep your knees unbent and as straight as possible. Now, contract your ab muscles so that it feels like your belly button is being pulled toward your spine, while at the same time gently lifting your hips off the floor. Raise your hips to height of a few inches, keeping your legs extended straight upward. Hold this position, then slowly lower your hips back to the floor. Repeat for an entire set.

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Working The Transverse Abdominal

A group of muscles that often gets neglected in stomach exercise routines are the transverse abdominal, the core muscles that lie below the rectus abdominus. Most abdominal exercises target the rectus abdominus and the vertical abdominal, ignoring the transverse abdominal. Even crunches, the staple of most abdominal workouts, do nothing for the transverse abdominal. These muscles are actually the most important to target, however, as they connect to both the lower back muscles and the rectus abdominus and for a girdle for the entire abdomen. Any routine aimed at flattening the stomach should include the transverse abdominal as a focus. Using the following exercises, you can work out your transverse abdominal and really make progress on that flat tummy. As with any workout routine, be sure to consult a professional before beginning and always warm up properly to avoid injury.

Pelvic Tilts

This stomach exercise requires lying on your back on a flat surface, such as the floor or a bench. Use a mat or towel to cushion your spine. Bend your knees so that your feet are flat on the floor. Raise your pelvis (and only your pelvis) off the floor, hold momentarily, and then lower it back down. Repeat for an entire set. Maintaining a controlled movement is crucial to this exercise. This will allow you to use your abdominal muscles, rather than your body’s momentum, to do the work on the exercise. Also, be sure to keep your upper body on the floor throughout.

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Crunchless Crunch

This first exercise is fairly simple but can also be fairly difficult. Essentially, it involves trying to pull the belly button in towards the spine. This can be tricky, as it involves using muscles which you may not be used to activating. To start, either lie or on your stomach or kneel. You might want to try both ways and see which helps you feel the exercise better. Relax your body as much as possible, then try to use only the lower abdominal to move your belly button toward your spine. Hold for ten seconds. If holding for ten seconds feels easy, hold for a longer period. The goal is to hold the contraction until you either cannot feel it, or you feel other muscles working harder than the transverse abdominus. When you feel this, let the contraction out.

Scissor Kicks

This stomach exercise also requires lying on the floor. Position your hands under your butt, keeping your back pressed against the floor. Slowly raise one leg to a height of about ten inches, then slowly lower it back to the floor. As your lower one leg, raise the other. Repeat this motion for an entire set. Maintaining control throughout is important, not allowing momentum to get the better of you. Your upper body should remain on the floor through the entire move.

There are plenty of other exercises targeting the transverse abdominal, but these three ought to be enough to get you started. Stomach exercises like these are key to any tummy-flattening plan, and they are especially good for pregnant and post-par tum women.

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