Tag Archive for: wonderfully fit

Adopting a Low Impact Aerobic Workout Can Help You Burn Fat Faster

August 30, 2018/in Aerobic Workouts, Blog, Fitness Programs

The most effective way to lose weight fast and easy is with a dependable low impact fat burning workout. We’re often told that strenuous aerobic exercise is the way to go for losing weight but quite often we are misled into believing that this is the only answer.

If you are a novice, you might harm yourself if you get started with high impact high intensity aerobic activity.

For that reason, it is better to start from the beginning at a moderate pace using low impact aerobic activity if you want to be able to get the most advantage from your fat burning routine. Walking for 20 minutes a day initially is a great way to build up your stamina if you have not been working out for very long.

The main goal of low impact aerobics is to get your heart going, and improve your circulatory system without damaging your skeletal structure in the process. I like jumping jacks and the jump rope because they can be done almost anywhere. Even though both involve jumping, they are surprisingly low impact workouts.

They are very easy and safe for beginners and offer progressive options for increasing intensity and skill. You can increase your proficiency and burn calories as well as fat. The point of fat burning workouts is to keep you in the zone for 24 to 48 hours.

Strength training also contributes to fat loss over an extended period. By including resistance training into your weekly the program, you can continue the fat burning process as you improve your muscle density.

High Intensity low impact fat burning exercises are a great way to get the fat burning results in an incredibly short span of time. Here’s how to lose weight and keep it off; try a rowing machine workout or the elliptical machine at a steady pace below aerobic capacity for 10 minutes. Gradually increase the intensity for three minutes.

Crank it up to a higher amount for two minutes say about 80% of maximum and then kick it up even further for one minute. Go all out for that one minute then return to the steady pace below aerobic capacity for another 10 minutes. This kind of variable intensity routine will get you burning fat in less time for sure.

This is perhaps the simplest way to lose weight for many people who are challenged with low metabolism. You’ll be able to boost your strength through these assorted workouts and are less likely to get bored if you are doing several movements from day-to-day.

Always get a check up from your physician when starting a new fitness program. If you want to lose weight fast and easy, adopting a low impact aerobic workout might be a fantastic way to go.

How Superfoods Can Help with Weight Loss

August 30, 2018/in Blog, Nutritional Consultant, SuperFoods

Superfoods are the most nutrient rich foods available on the planet, and thus they are great for helping in weight loss. Many of them are quite filling due to the many healthy oils and proteins that they contain. As a result food cravings are dramatically reduced when superfoods are a part of the diet.

Some superfoods also contain high amounts of calories. Calories, however, are not always a bad thing, especially when they are loaded with important nutrients. An example of a calorie and nutrient rich superfood is the avocado. It contains all the amino acids that the human body needs to build its own protein. Plus, it contains many healthy fats that can keep the body feeling full for hours to come.

Naturally, the more nutrients one puts into the body, the less one craves for food; for the body craves the nutrients, and not the calories. Empty calories on the other hand, can add up quickly, but still leave one feeling hungrier than ever, because there are no nutrients in those types of foods.

Therefore, superfoods, even though some of them might be high in calories, are a good substitute for any other food on the plate, as well as for any other snack, as they can help to dramatically reduce the amount of food that is consumed.

In addition, many superfoods such as the avocado, nuts and seeds, broccoli, blueberries and acai contribute to an alkaline environment, which is absolutely essential for losing weight effectively. An alkaline environment also helps to keep the weight off in the long run. When the body is acidic, it makes it nearly impossible for the body to lose weight, as the acids get wrapped up in fat cells, resulting in weight gain, rather than in weight loss.

Furthermore, many superfoods are also low in calories. These include broccoli, blueberries, acai berries, tomatoes, asparagus and leafy greens. These foods can easily be combined with higher caloric foods such as nuts and seeds, avocados and coconuts. Thus one can still have a full plate and feel full, and lose weight at the same time.

Simple Recipe Ideas

The superfoods can be combined in fruit smoothies with acai, pineapple, mango, blueberries and avocados. Combining the fruits in a smoothie creates a naturally sweet drink that most people enjoy, and are great at any time of day or season.

Another way to enjoy the benefits of superfoods is to combine them into a rich salad, sprinkled with nuts and seeds. Depending on the foods, one can make a leafy green salad to go with the main meal, or, a fruit salad to enjoy as a dessert.

To make a simple salad dressing using one of the above mentioned superfoods, simple take an avocado and mash it up in a food processor or with a fork. The squeeze in a bit of lemon juice and add sea salt to taste. This makes for a thick dressing, but it is easily massaged into the leafy greens. The taste is fabulous.

Another idea is for a smoothie. Avocados make for a great addition to just about any type of fruit smoothie, as they provide a nice rich and creamy texture. Fruits and berries that go well with avocados are blueberries, strawberries, pineapples, mangoes and banana.

As for superfood powders, they are excellent in hot smoothies, but also work great in cold fruit smoothies as well. To make a hot smoothie using the superfoods, simply heat some water, and blend it with a bit of coconut oil. Then add your superfood powder, a natural sweetener such as raw honey or agave and enjoy.

Thoughts On Improving Muscular Endurance in Women

August 30, 2018/in Blog, Muscular Endurance, Personal Training

People often times get confused about what muscle endurance is and how to train to improve it. This is especially important in training women since many are afraid of “bulking up”.

First of all, muscle endurance is the ability of a muscle or muscle group to repeatedly contract without fatiguing. If you were riding a bicycle for a 40 miles, the thigh and leg muscles would be demonstrating their muscular endurance as they would be contracting with each pedal stroke for this distance.

Muscle endurance is not the same as cardiovascular or aerobic endurance which illustrates the ability of your body to deliver oxygen to the body tissues. One would have a different workout emphasis to improve the heart and lungs and blood delivery of oxygen to the tissues than for muscular endurance as the emphasis. At the same time, training for one dimension of health like muscle endurance in the bicycling example, doesn’t preclude you from improving cardiovascular endurance. Chances are you would improve both even if that is not your goal.

Secondly, I am writing about muscle endurance because, as a female, I often hear women say they want to participate in a weight training program but not if they are going to “bulk” up. Commonly the trainer leading them in such a routine will suggest the use of lighter weights with many repetitions so they can improve muscular endurance in lieu of getting bigger muscles.

As a certified personal trainer, a university professor, and a woman with many years of experience in health and fitness from a variety of perspectives, this desire to “tone up” rather than “bulk up” always serves as a source of discussion for me.

First of all, women don’t have the testosterone levels to significantly increase the size of their muscles. Pick up an exercise physiology text and you can read the research that documents such. Secondly, women, especially pre- and post-menopausal women, need to lift a decent amount of weight to stimulate bone health which is decreasing as we age. Bone loss is especially substantial in the years following menopause. Another reason to engage in a weight routine with some “healthy” amount of weight, is to prevent sarcopenia, a loss of muscle mass which is usual with the aging process.

Bone loss or poor density can translate into fractures. Loss of muscle mass demonstrates a loss in strength. Both indicate a decreased ability to accomplish daily life tasks and ultimately, independent living can be the cost.

What would I suggest as an appropriate program for muscle endurance? Choose a weight for each exercise that is about 65% of the maximum weight you can lift in that exercise. For instance, if you can leg press 100 pounds, then you should have about a 65 pound load to train for muscle endurance. Press this 65 pound load for more than 12 times or repetitions. Rest 30 seconds, Repeat. Perform 2 or 3 sets of this exercise. Advance to the next muscle or muscle group and use the same “routine”.

Too many times, people are not engaging the principles that allow them to build muscle endurance. Too frequently, one set is performed and then a person “chats” with someone nearby and 5 minutes has passed before attempting the second set. For endurance, the rest periods must be short. Also, in many cases, the weight is too light for the benefits of helping the muscle “endure”.

If your goal is to build the endurance of a muscle, then you must lift the appropriate weight (about 65% of max for that exercise) and have short rest periods (less than 30 seconds). With such a program, a person will build some level of strength because you can’t improve endurance without some improvement in strength. But, the overriding improvement will be in the endurance of the muscle.

Women won’t likely increase the size of their muscle with this programming but they will achieve greater benefits by a heavier weight and shorter rest periods that are closely monitored and recorded than from previous “random” attempts at lifting without enough weight and rest periods of too great a length.

Finally, what if a woman gains a little muscle mass? If improving bone health and muscle endurance and strength is achieved so that quality of life is improved, isn’t this a small cost?!

High Impact Aerobics

August 29, 2018/in Aerobic Workouts, Blog, Fitness Programs

No matter what the age, people these days bent upon different fitness regimes. Some people join the gym, others start off with yoga classes or aerobics sessions, others take up jogging and some others just get into any sports.

Most people can vouch for high impact aerobics that have helped them get that toned look. You can go for these aerobics classes at any of the fitness institutes near your locality.

Before joining any form of aerobics, you should first be aware of what aerobics is all about. Also, you should make an assessment of yourself and your work, and be able to schedule a work out time for yourself. Aerobics is basically a form of exercise that involves a session full of rhythmic, large muscle exercise, accompanied with music, usually with an instructor.

For most people, it is more than just exercise. It is a form of dance, movement, and even a lifestyle. These aerobics are classified into two types, based on the levels of intensity – low and impact aerobics.

Low impact aerobics involves at least one foot in contact with the floor during the complete session. High-impact aerobics is one wherein both the feet regularly lose floor contact. It involves running, jumping and hopping. This form of aerobics involves high energy, continuous exercises. Since high intensity aerobics involves a lot of foot usage, it is advisable for people with joint problems in the legs to not attempt these exercises.

Many people find aerobics as a good option to shed those extra kilos in a quick and easy way. You can find many people who can confirm that aerobics is a fun way to workout. These high impact exercises not just help you to reduce weight, but it also helps in strengthening the bones, joints and muscles. If you want to lose weight, or are looking to improve your cardiovascular fitness, then this is the best form of exercise for you.

High impact aerobics usually offer more intense and stressful workouts. In order for you to get maximum benefits of these aerobic exercises, you should ideally have an aerobic session for at least 30 minutes for 4-5 days a week. If you are just starting off with this form of fitness, it is better to start off with low impact exercises first. Aerobics also serve as a good form of stress relievers.

Muscular Endurance Training

August 29, 2018/in Blog, Muscular Endurance, Personal Training

Increase you stamina with muscular endurance training, short bursts of exercise and the long tedious endurance are both beneficial to the heart, don’t think the endurance training is only for marathon athletes simply playing football , swimming or cycling is classed as endurance training.

It has been found that a person who cycles stationary at a moderate intense speed for 40-60 minutes 3 days a week or 6 sets of shorter busts at 30-40 seconds allowing a recovery period of 4 minutes improves the arteries function and helps prevents the risk of disease, this builds up your stamina without this any exercise over a long period of time will be difficult with the lack of endurance.

Aerobic endurance with this training the body is pushed to meet the intake of oxygen and fuel, as the body will only cope without oxygen for a short period of time that’s why endurance exercises are important as it helps produce energy for the body, which in turn improves the cardiovascular system and helps the blood flow and oxygen to circulate around your body.

With the modern sports of today stamina has become more recognized that’s why it is very important to engage in endurance training especially for sports like football, swimming or basketball where you are involved in short bursts of endurance over a long period in a game or race, but like any exercise only push yourself to what you body can cope with as you do not want to cause injury to your body, also remember to couple your training with the proper nutrition for your body to sustain any type of endurance training.

Aerobics… High Impact or Low Impact?

August 28, 2018/in Aerobic Workouts, Blog, Fitness Programs

Aerobic exercises are activities which raise your heart rate to about 60% to 80% of it’s maximum rate and sustain that rate for a minimum of 15 minutes. The more fit you are, the longer you can work out without becoming breathless.

There are two types of aerobic exercise: low impact and high impact. Let’s talk about some of the activities that fall into each category.

impact

Low Impact

1. Walking

Walking is an easy aerobic activity because it requires no special equipment other than some comfortable, supportive shoes. It can be done on a treadmill if you prefer to exercise indoors. As you are able to walk for longer distances at a quicker pace, your weight loss benefits increase.

2. Step Aerobics

This is a rhythmic activity that incorporates the use of an aerobic step bench.

3. Bicycling

Cycling uses the large muscles of your legs to increase your endurance in a non-weight-bearing manner. If you are worried about your balance or simply prefer exercising inside you can use a stationary bike.

4. Swimming and Water Aerobics

These activities can really speed up your heart rate! Because of the resistance of the water, you burn more calories swimming than you do walking or running the same distance. For the same reason, any exercises done in water also burn more calories than those done on dry land.

High Impact

1. Aerobic Dance

This is the exercise of choice for many women because it is so much fun! You can find a class to join or workout with a CD or DVD. To make dance into a low impact activity, make sure you keep one foot on the ground at all times.

2. Running

Because you are obviously putting forth more effort, running burns more calories than the same amount of time spent walking. It is extremely important to wear shoes that fit well and are made specifically for running to protect your body from the repeated pounding.

3. Rope Jumping

This is another high impact activity that can have excellent cardiac benefits as long as it is maintained at a moderate pace for at least 15 minutes.

It is recommended that some type of sustained aerobic activity be done for 20 – 30 minutes three times a week. In order to stay motivated and not become bored you should vary the activities.

Ask your health care professional before starting an new exercise regimen. And remember, when engaged in aerobics, if you’re breathing too hard to be able to carry on a conversation, you need to slow it down!

Aerobic Workouts are Just What the Body Needs

August 27, 2018/in Aerobic Workouts, Blog, Fitness Programs

We hear it all the time, on the news, the radio and all over the internet: We are getting fatter with each passing year, and the adverse health risks associated with our sedentary lifestyle and eating habits are killing us faster than almost anything else.

Aerobic workouts are just what the body needs to cleanse, strengthen and tone itself while sharpening the mind and improving mood.

Diet and exercise are two fundamental tools that each one of us has at our disposal to promote overall health and well-being. However, it seems that these things are also two of the hardest things to control and gain the upper hand with. Aerobic workouts are fantastic because they are simple to do, hardly cost anything to begin, and they are highly effective in melting fat.

Aerobic workouts rely on the principle that the faster the heart pumps and air moves in and out of the lungs, the more your body metabolizes. This means that you are burning more energy when active then when you are not. If you are interested in losing weight and sharpening mental skills, aerobic workouts are the perfect way to accomplish both.

Diet is also important, and the less junk you eat, the less weight you will gain. Combining healthy eating with exercise can quickly turn your body into a healthy machine that is optimized for strength, stamina, endurance and overall well-being. The less calories you take in every day, coupled with the more you burn from aerobic workouts will lead to fast results that will amaze and encourage you to continue achieving.

Whether or not you want to do high impact aerobic classes at the local gym or some simple things like jogging or intense walking on your own, there are plenty of options and techniques to explore and develop. As you become more accustomed to working out on a regular basis, you can adapt your routines to fit your preferences and tastes. If you don’t like running but love to dance, then dancing can be an excellent source of fun, exercise and toning that will leave you feeling wonderful.

Another benefit to aerobic workouts is that you are condensing the time it takes to burn calories. The harder you apply yourself, the more you burn. That means if you can increase the level of activity during the routine, you can shorten the amount of time it takes to complete it. Also, the more you work out in the day, the more your body will burn at night. Ultimately, you set your goals and work to achieve them, and the more effort you put into it, the more you will receive.

3 Vital Steps to Take When Starting a Fitness Program

August 24, 2018/in Blog, Fitness Programs

If you have decided to eat healthier and start a workout program to lose weight there are 3 vital steps you must take in order to be successful. If you do not take these steps you will set yourself up for serious trouble in the future.

Most people start with good intentions to start a fitness program but life happens and their well intended quest for health and fitness gets sidetracked once again. If you want this to be the start of a great journey to health and fitness then these three steps are vital.

The three steps that lead to a successful start to a good fitness program are important, so that you can stay motivated and focused on your fitness goals. They are first to Decide, then to Commit and finally have Support.

1. Decide

Most people think just saying “I’m gonna start working out again” is enough to start a successful workout routine, but it’s not. If it were that easy we wouldn’t have the obesity problem that we have today. You have to first establish your “Why” for beginning your workout routine. “Why” have you decided this time to start working out. You need to come up with enough reasons so that when life happens and you feel you don’t have time or you don’t feel like working out, you have something to fall back on to keep you going. For example my “Why” to finally start my fitness journey was when I was put on high cholesterol medication by my doctor, a problem with sleep apnea and I was getting older. What is your “Why”? The more “Why’s” you have the greater the chances that your weight loss will last and your fitness journey with be a successful and lasting one.

2. Commit

Now that you have the motivation and reasons to get healthy and fit you must now “Commit” to a fitness plan. The key word being “Plan”. To lose weight and lead a healthy lifestyle you have to be consistent. If you are just flying by the seat of your pants and don’t have a plan of attack you will not be able to maintain your good results. Have a knowledgeable person design a program for you or invest in a good DVD/Online workout program. There are many choices of DVD workouts available and you can do the program over and over again. Just make sure you find a DVD/Online fitness program you like and that you can grow with.

3. Support

The most vital step of all three steps is to have a good support base. Family, friends and group of people. Whatever you do you want the support to provide motivation, accountability, and comradery. All of these things are important when you get discouraged and want to quit your workout program. It has been proven that people with a foundation of support have greater success when participating in health and fitness programs. This is why Weight Watchers is such a popular option. So find yourself a person or group of people with like minded goals and commit to support each other to meet each others goals.

There you go, 3 vital steps to take when starting a fitness program. By following these 3 steps you will give yourself a better chance at completing your program and seeing great success. When things start to look bleak and you want to quit your exercise routine, remind yourself of these 3 steps to keep you on track.

Easy Six Pack Training with a Stability Ball

August 24, 2018/in Blog, Personal Training, Stability Ball

The exercises looked simple, but if you’re looking for a good six pack abs workout, using a stability ball to intensify your routine is tough to beat! The whole concept behind these balls is that regardless of the exercise you are doing, having to keep the ball stable causes total engagement of core and back muscles at all times. You can expect to get a six pack quicker than normal if you implement the exercises I will be going over into your six pack training routine.

For those who don’t know what I’m talking about, or don’t remember them, stability balls are large balls. They come in three sizes and the diameters are based on height. To do your six pack training session, pick a ball that you feel comfortable using (which should go without saying). People up to about 5’2″ tall should consider using the smaller sized (45 cm) stability balls, 5’3″ up to about 5’8″ may want to opt for the medium sized balls (55cm), and anyone over 5’8″ should use the larger sized ball (65cm).

Six Pack Abdominal Crunch

Of course you can do a crunch the old fashion way on the floor, but what fun is that? Instead, doing a crunch on the stability ball will dramatically improve your chances of being able to maximize your six pack training routine. To do this six pack training move on the ball simply follow the instructions here.

First, sit on the ball with your back straight and then move your feet forward two steps. This will place you in the position of leaning into the ball and balancing it with your body. Cross your arms over your chest and then tighten your abs. Next you want to crunch and here comes the important part. Hold and then slowly lower yourself back down onto the ball. To get maximum six pack training, I suggest performing three sets of these with 20 repetitions each.

Six Pack Training Back Extension

This is basically the reverse of a crunch, and it is a great way to strengthen your back muscles as well. To perform this exercise lay on the ball face down, with your hips at the top of the ball. You will have to spread your feet out some and use your toes to keep the ball from rolling. Place your hands on top of your head and then lift your torso up by contracting your back muscles. This will also cause you to fully engage your abs. Now you want to slowly lower back into the starting position and then repeat 20 times. I would do 3 sets of this exercise.

Six Pack Training Stability Ball Roll

This is a great exercise to use in your six pack training routine! I have found women find this exercise especially beneficial. What you need to do is start by kneeling in front of the ball and place your hands on top of it. Slowly roll the ball forward, away from you until your forearms are resting on the top. Hold this pose for a couple seconds (5-15, it depends on how easy this is for you) and then slowly roll the ball back towards you until you return to your starting position. If you do these correctly you will feel an automatic tightening of your abs as you perform both directions. Repeat 20 times per set for 3 sets.

Six Pack Training Opposite Arm and Leg Raise

I’ve seen these done in six pack training sessions on the floor without the ball, but to be honest, they’re far more effective on a stability ball. If you want to use these in your six pack training, you need to increase the intensity to more than the simple floor version. To do this exercise, lay on top of the ball with your toes and hands on the floor. Slowly raise one arm and the opposite leg until they are straight and level to the floor. Then repeat using the other arm and leg. Do 40 of these (20 each side) and repeat twice more for a total of three sets. This six pack training set also works your back, glutes and quads.

As you can now tell, using a stability ball for six pack training is extremely beneficial if you want to get a six pack faster. If you don’t have a stability ball, many places sell them for around $20.00. Make sure that you have an air pump handy, but don’t pump them up fully. You will want a little bit of ‘give’ to the ball for your six pack training. Make sure to keep away these from pets and children as, while they are pretty rugged, these stability balls can be punctured by sharp objects. Regarding six pack training, these are some of the best moves out there.

The trick to using a stability ball for six pack training is to do each move slowly and completely (which you should be doing regardless to protect your form). These exercises really cannot be rushed as you will lose your balance and fall off or injury yourself through poor form. I did a bunch of these last night and although my dogs thought I was crazy, it was one of my better six pack training workouts this week.

Why Should You Choose a Fitness Program

August 23, 2018/in Blog, Fitness Programs

When choosing a fitness program, one should consider the effectiveness of it, their ability to maintain the program, their ability also to stick to a strict regimen and the type of program to choose. Many persons choose a fitness program which can cater to their specific needs; there are persons who need to lose weight in different parts of their bodies as each body has a different shape, or body type. Fat deposits are no respecters of persons and will be on any part of the body which is not being exercised.

There are some who choose programs which will cater to losing fat in their legs, thighs, arms, a vast majority choose to lose weight on their abdomen. Persons have realized that it is almost impossible to stick to a fitness program which incorporates diet and exercise, without the strictest of discipline.

Assessing your body mass index or BMI is something persons need to do before choosing a fitness program, or they can get a program which is able to asses it for them. Your BMI gives an indication of where you are with your body weight and where you should be. There is a chart on the internet which tells you the correct weight for your height. Armed with this information your search for a fitness program should be easier. A doctor should also be consulted before undertaking any fitness program.

Even though weight loss in not the only reason persons should require a fitness program, but to live a healthy life, many persons opt to visit a gym or to find a fitness expert to cater to their weight loss needs. They are of the opinion that a fitness expert will more likely get them to stick to their fitness regimen. Persons who opt to go through the internet to find a program are more liable to “fall off the weight loss wagon” than those who have actual persons around them helping them and encouraging them.

Weight loss is largely dependent on the fitness level of each person. Going to a gym can produce results, but not if the diet is the same as before the gym. Weight gain is almost inevitable if a strict diet is not followed along with the exercise needed to gain or maintain the desired body weight.

Bodybuilding is also a form of workout which targets the muscles, the abdomen and the thighs and included in this program is also the recommendation of a strict diet. Fitness programs can be found on the internet and covers many aspects of fitness such as, work out, exercise, weight gain, bodybuilding, weight training, workout routines weight loss and how to get the best out of your gym.

Weight loss is one of the key areas which are catered to by a fitness program; persons are now more concerned about their weight and trying to lose some. Being obese is not a good thing and this can lead to many illnesses and complications for the persons who are.

Fitness programs should be introduced as a way of life, many person are not knowledgeable as to how to live a healthy life, how to incorporate diet and exercise into a fitness program. Routine exercise is also a good way to lose weight as the more you exercise, the more weight you will lose if you stick to a diet low in fat and which is also fiber rich.

The trick to successful weight loss is to burn more calories than you consume on a daily basis. Running, walking, swimming, jogging and aerobic exercise are also introduced into the fitness routine along with a proper diet, which is important in achieving your goal of being fit and healthy, or weight loss, whichever is your aim.