Here are some weight loss diet tips that can be followed anywhere, everyday:
1. Make a delicious low fat mayonnaise by combining one teaspoon of Dijon mustard or satay sauce with a low fat yogurt.
2. Do not skip meals. Skipping meals slicks the body into slowing down the metabolism, attempting to conserve calories during a period where limited fats and fuel are available. Remember that eating increases the metabolism.
3. Stuff vegetables like capsicum and zucchini with flavored fillings or minced chicken, white meat or fish. These are healthy and contain low fat.
4. Take pita bread roll ups or wraps with salad fillings.
5. Eight hours after waking up, our metabolism slows down that is why 30 minutes of exercise before dinner will increase the metabolism for about two to three hours. This produces an increase in burned fat even hours after the work out is over.
6. Add alfalfa or mung beans to salad to get extra iron.
7. Good cooking and healthy eating begins with learning about nutrition and how to prepare healthy recipes.
8. Learn how to make the family favorite recipes and make sure that fats, salt, and sugar are cut out. Substitute non-fat yogurt for cream, stir-fry without oil and use herbs and spices instead of salt to taste.
9. Consult the doctor before beginning an exercise or weight loss program.
10. Slowly eat and chew each bite during meals as this would decrease one's appetite.
11. Complete three small meals and two snacks everyday instead of one or two huge meals.
12. Use chicken stock when stir-frying. This will cut down on hidden fat.
13. Buy non-toasted muesli instead of the toasted ones. A plate of toasted muesli contains more fat than a plate of bacon and eggs.
14. As much as possible do not remove the skins of fruits and vegetables since most of the nutrients are concentrated under the skin.
15. Warm water with just a squeeze of lemon juice before breakfast get the metabolism going for the day, this also help preventing constipation and is excellent for the skin.
16. One of the best sources of vegetable protein is from soya beans or tofu. All legumes provide some protein, so include lentils, lima beans etc into casseroles and soups.
17. Look for a weight loss "buddy," club, or support mates. This will motivate you to stay and enjoy your weight loss program.
18. Though it's hard at first, try not eating 3 hours or more before bedtime.
19. Make pasta a fast food choice - preparing a pasta meal or salad will only take 10-12 minutes.
20. Chilli helps to speed up metabolism - even the milder varieties.
21. Try making omelettes without adding the yolks! A dramatic decrease in fat.
22. Substitute baking soda, baking powder, MSG and soya sauce in cooking.
23. Remove fat by dropping ice cubes into the baking tray. Fat will stick to the ice cubes.
24. Drinking hot water instead of cold water in the morning can increase the speed of your metabolism and burn more calories.
25. Eat before you go food shopping and always prepare a shopping list. Only buy food which relates to your weekly menu plan and don't be tempted to buy goodies.
Make sure that the right discipline is still practiced to promote consistency on the diet plan. This will lead eventually to a healthy life-style and a more fruitful living without the extra fat and extra pounds on the side.
Saturday, June 5, 2010
Tuesday, May 25, 2010
How Jumping On A Trampoline Leads Towards A Better Life
Have a trampoline? Perhaps you should as there is a growing epidemic with American children, one that shows little sign of slowing: obesity. This is brought on by days spent glued to the latest program on television or trying to conquer an extremely difficult level on a computer game. Kids are spending more time indoors, and less moving about. So,what do you do? How do you pull your child's attention from fast-paced entertainment?
Consider a trampoline.
While some may deem this too old-fashioned for today's youth, studies have shown that children are more likely to spend their hours on a trampoline that the more commonly thought of sports of biking or swimming. This is mostly due to the fact that the trampoline is so simple: you go to the backyard, get on and go. There are no complicated rules to follow (don't skate here, you must be this tall to be in the end of the pool, stay off the trail, etc.). A trampoline is simple--you just start moving.
And even one hour a day of that moving can decrease health problems, and start your child toward a better life.
Obesity causes multiple health problems: diabetes, increased blood pressure, heart disease, etc. These can occur in children and, if the problem isn't taken care, they will almost certainly occur in adults. What your child is learning today will effect him or her for tomorrow. So why not teach something valuable? Exercising instead of sprawling out on the couch is the right way to live. Yes, you should allow our children t watch television; yes, they should be allowed to chat online with their friends. But they should also be made to move. Give them exercise with a trampoline.
This is a simple, but effective, way to help reduce the risks of obesity and start your child toward a healthier life. And isn't that what you want? Why take the chance that he or she will grow up to have the complications and problems that come from being overweight? Why risk that when you have the chance to curb it now? Simple exercise greatly reduces the chances for health concerns, and what could be simpler than a trampoline?
The truth is: it's very easy to let your child sit around the house, playing their video games or watching television. But, with that, it's also easy to let them become overweight and suffer in the future. Instead, get them outside and get them active. Neither of you will regret--a trampoline will let you both exercise and enjoy it.
Give your children (and yourself) the chance for a healthy future. Buy a trampoline and start them toward a path of regular exercise. You will both see the advantages--you because you've managed to get them away from the television; them because they've discovered something fun to do. It's the simple way to do what's right.
A trampoline will let you both discover how fun exercise can be, and how the television or computer isn't needed to have a good time. It's easy, fun and effective. What could be better?
Consider a trampoline.
While some may deem this too old-fashioned for today's youth, studies have shown that children are more likely to spend their hours on a trampoline that the more commonly thought of sports of biking or swimming. This is mostly due to the fact that the trampoline is so simple: you go to the backyard, get on and go. There are no complicated rules to follow (don't skate here, you must be this tall to be in the end of the pool, stay off the trail, etc.). A trampoline is simple--you just start moving.
And even one hour a day of that moving can decrease health problems, and start your child toward a better life.
Obesity causes multiple health problems: diabetes, increased blood pressure, heart disease, etc. These can occur in children and, if the problem isn't taken care, they will almost certainly occur in adults. What your child is learning today will effect him or her for tomorrow. So why not teach something valuable? Exercising instead of sprawling out on the couch is the right way to live. Yes, you should allow our children t watch television; yes, they should be allowed to chat online with their friends. But they should also be made to move. Give them exercise with a trampoline.
This is a simple, but effective, way to help reduce the risks of obesity and start your child toward a healthier life. And isn't that what you want? Why take the chance that he or she will grow up to have the complications and problems that come from being overweight? Why risk that when you have the chance to curb it now? Simple exercise greatly reduces the chances for health concerns, and what could be simpler than a trampoline?
The truth is: it's very easy to let your child sit around the house, playing their video games or watching television. But, with that, it's also easy to let them become overweight and suffer in the future. Instead, get them outside and get them active. Neither of you will regret--a trampoline will let you both exercise and enjoy it.
Give your children (and yourself) the chance for a healthy future. Buy a trampoline and start them toward a path of regular exercise. You will both see the advantages--you because you've managed to get them away from the television; them because they've discovered something fun to do. It's the simple way to do what's right.
A trampoline will let you both discover how fun exercise can be, and how the television or computer isn't needed to have a good time. It's easy, fun and effective. What could be better?
Monday, May 24, 2010
Eating Before and After Exercise
When you exercise, you do it in order to try to maintain good health. You know that you have to eat so that your body has the energy to perform the workouts that you do as well as for everyday tasks. But, just what you should eat before and after you workouts is important for making the best of your workouts. Also, how long you eat before and after each workout is equally important.
Whether you are going to be doing a cardio workout or a resistance workout, you should try to make it a point to eat a mix of carbohydrates and protein. What determines the percentage of carbohydrates and protein you should consume is whether you are doing cardio or resistance and the intensity level you will be working at.
The ideal time to eat your pre workout meal is 1 hour before you start. If you are working at a lower intensity level, keep this meal down to around 200 calories or so. If you are working at a higher intensity level, you may need this meal to be as high as 400 to 500 calories.
If you are doing a cardio session, you will need to eat a mix of around 2/3 carbohydrates and 1/3 protein. This will give you longer sustained energy from the extra carbs with enough protein to keep muscle from breaking down during your workout.
If you are doing a resistance session, you should eat a mix of around 1/3 carbohydrates and 2/3 protein. This will give you enough energy from the carbs to perform each set you do and the extra protein will help keep muscle breakdown to a minimum during your workout. It has been shown that your body most effectively uses protein during exertion meaning that taking in more protein before resistance workouts aids in faster recovery as well.
Now, eating after a workout is just as important as the pre workout meal. Remember that when you exercise whether it is a cardio or a resistance session, you deplete energy in the form of glycogen. Our brain and central nervous system relies on glycogen as their main source of fuel so if we don’t replace it after exercise, our bodies will begin to break down muscle tissue into amino acids, then convert them into usable fuel for the brain and central nervous system.
Also, mostly during resistance workouts, you break down muscle tissue by creating micro tears. This means that right after a workout; your muscles go into a repair mode. Proteins are the key macronutrient for muscle repair and so you don’t want muscle breaking down further to create fuel in place of lost glycogen.
If you have just finished a cardio session, you will need to consume mostly carbohydrates, preferably ones with high fiber. Oatmeal, rice, whole wheat pasta, and most northern fruits are good sources. Try to consume around 30 to 50 grams of these carbohydrates after a cardio session. After cardio, it is ok to eat within 5 to 10 minutes of completion.
If you have just finished a resistance session, you will need a combination of carbohydrates and protein. Because unlike cardio workouts, with resistance workouts you are breaking down muscle tissue by creating micro tears. The protein is needed to build up and repair these tears so the muscle can increase in size and strength. The carbs not only replace the lost muscle glycogen, but also help the protein get into our muscle cells so it can synthesize into structural protein, or muscle itself.
Chicken or fish with a potato, egg whites with a piece of fruit, or a protein shake with fruit mixed in are good meals after resistance workouts but remember to keep the fiber low here. High fiber slows down digestion, meaning the protein will take longer to reach the muscle cells.
After resistance, it is recommended to wait 30 minutes before eating so as not to take blood away from your muscles too soon. The blood in your muscles helps with the repair process by removing metabolic waste products from them.
Any fats should be consumed well before and well after exercise.
Whether you are going to be doing a cardio workout or a resistance workout, you should try to make it a point to eat a mix of carbohydrates and protein. What determines the percentage of carbohydrates and protein you should consume is whether you are doing cardio or resistance and the intensity level you will be working at.
The ideal time to eat your pre workout meal is 1 hour before you start. If you are working at a lower intensity level, keep this meal down to around 200 calories or so. If you are working at a higher intensity level, you may need this meal to be as high as 400 to 500 calories.
If you are doing a cardio session, you will need to eat a mix of around 2/3 carbohydrates and 1/3 protein. This will give you longer sustained energy from the extra carbs with enough protein to keep muscle from breaking down during your workout.
If you are doing a resistance session, you should eat a mix of around 1/3 carbohydrates and 2/3 protein. This will give you enough energy from the carbs to perform each set you do and the extra protein will help keep muscle breakdown to a minimum during your workout. It has been shown that your body most effectively uses protein during exertion meaning that taking in more protein before resistance workouts aids in faster recovery as well.
Now, eating after a workout is just as important as the pre workout meal. Remember that when you exercise whether it is a cardio or a resistance session, you deplete energy in the form of glycogen. Our brain and central nervous system relies on glycogen as their main source of fuel so if we don’t replace it after exercise, our bodies will begin to break down muscle tissue into amino acids, then convert them into usable fuel for the brain and central nervous system.
Also, mostly during resistance workouts, you break down muscle tissue by creating micro tears. This means that right after a workout; your muscles go into a repair mode. Proteins are the key macronutrient for muscle repair and so you don’t want muscle breaking down further to create fuel in place of lost glycogen.
If you have just finished a cardio session, you will need to consume mostly carbohydrates, preferably ones with high fiber. Oatmeal, rice, whole wheat pasta, and most northern fruits are good sources. Try to consume around 30 to 50 grams of these carbohydrates after a cardio session. After cardio, it is ok to eat within 5 to 10 minutes of completion.
If you have just finished a resistance session, you will need a combination of carbohydrates and protein. Because unlike cardio workouts, with resistance workouts you are breaking down muscle tissue by creating micro tears. The protein is needed to build up and repair these tears so the muscle can increase in size and strength. The carbs not only replace the lost muscle glycogen, but also help the protein get into our muscle cells so it can synthesize into structural protein, or muscle itself.
Chicken or fish with a potato, egg whites with a piece of fruit, or a protein shake with fruit mixed in are good meals after resistance workouts but remember to keep the fiber low here. High fiber slows down digestion, meaning the protein will take longer to reach the muscle cells.
After resistance, it is recommended to wait 30 minutes before eating so as not to take blood away from your muscles too soon. The blood in your muscles helps with the repair process by removing metabolic waste products from them.
Any fats should be consumed well before and well after exercise.
Thursday, May 20, 2010
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 "test - 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.
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 "test - 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.
Sunday, May 16, 2010
7 Tips for Fitness Women
Would you like to be a fitness woman? Or are you a fitness woman but would like to be effective? Here are 7 great tips on how to become an effective fitness woman:
1. Get a program that will best suit you. Every fitness woman is different. You may have surgical history where a program may not be suited for you. Always consult a qualified trainer to make sure that the fitness program will not hurt you. If the fitness program is not for you, it will only be a cause of frustration and injuries.
2. Set realistic targets. Wouldn't you be frustrated if you set your mind into reshaping your body in month? Make sure that the body you prefer in a period of time is achievable and realistic. The program should also be practical and will not give you false hopes. It is important to be aware of the blocks you encounter in your daily living. This will help you know what program is satisfactory. And once a program has been reached, then you can set goals and timelines that are realistic.
3. Exercises should work on the parts of your body where muscles are. The reason mainly is, when you develop muscles, you burn more calories and then you lessen the fats in your body. Multi-joint exercises and weight lifting are recommended. Learn what exercises work on certain parts of your body. Multi-joint exercises are also said to be effective but time saving.
4. Be systematic on working on your muscles. Your muscles should be working harder over time. Repeating the same sets of exercises and same weight without getting your muscles to work harder will not give satisfactory results. You can record your daily results and make the progression based on your previous data. A daily log will also motivate you since you are able to track how far you have gone. It builds confidence since there is a written proof something that was successfully accomplished.
5. Perform a set of exercises in 10 repetitions. Every number that was accomplished is called a repetition. Try to make every repetition with less momentum as much as possible. The lesser the momentum, the harder your muscles work. And the harder they work, the bigger they become. To check if there is much momentum when lifting, see if the arm is floating. If the arm does float, then there is much momentum.
6. Be flexible and perform a variety of exercises. Every exercise program should have a variety. You can change your exercises, goals and sets every month to keep you motivated and on the go. Doing this will help you prevent being bored and losing energy physically and mentally.
7. Be Motivated! The best way to keep the energy levels of trainees is to allow a healthy competition and allow them to have a sense of control. Having control is having the sense ownership where everybody gets a part in implementing a program. To do this you also need to be consistent in demonstrating your skills.
Not all programs work for all types of people. There is no workout that is best for everyone. But you learn from experienced people. Learn to acknowledge blocks and demonstrate self-discipline, keep yourself motivated and work harder everyday and add variety. Doing these things, you will discover that a lot of programs will work for you.
1. Get a program that will best suit you. Every fitness woman is different. You may have surgical history where a program may not be suited for you. Always consult a qualified trainer to make sure that the fitness program will not hurt you. If the fitness program is not for you, it will only be a cause of frustration and injuries.
2. Set realistic targets. Wouldn't you be frustrated if you set your mind into reshaping your body in month? Make sure that the body you prefer in a period of time is achievable and realistic. The program should also be practical and will not give you false hopes. It is important to be aware of the blocks you encounter in your daily living. This will help you know what program is satisfactory. And once a program has been reached, then you can set goals and timelines that are realistic.
3. Exercises should work on the parts of your body where muscles are. The reason mainly is, when you develop muscles, you burn more calories and then you lessen the fats in your body. Multi-joint exercises and weight lifting are recommended. Learn what exercises work on certain parts of your body. Multi-joint exercises are also said to be effective but time saving.
4. Be systematic on working on your muscles. Your muscles should be working harder over time. Repeating the same sets of exercises and same weight without getting your muscles to work harder will not give satisfactory results. You can record your daily results and make the progression based on your previous data. A daily log will also motivate you since you are able to track how far you have gone. It builds confidence since there is a written proof something that was successfully accomplished.
5. Perform a set of exercises in 10 repetitions. Every number that was accomplished is called a repetition. Try to make every repetition with less momentum as much as possible. The lesser the momentum, the harder your muscles work. And the harder they work, the bigger they become. To check if there is much momentum when lifting, see if the arm is floating. If the arm does float, then there is much momentum.
6. Be flexible and perform a variety of exercises. Every exercise program should have a variety. You can change your exercises, goals and sets every month to keep you motivated and on the go. Doing this will help you prevent being bored and losing energy physically and mentally.
7. Be Motivated! The best way to keep the energy levels of trainees is to allow a healthy competition and allow them to have a sense of control. Having control is having the sense ownership where everybody gets a part in implementing a program. To do this you also need to be consistent in demonstrating your skills.
Not all programs work for all types of people. There is no workout that is best for everyone. But you learn from experienced people. Learn to acknowledge blocks and demonstrate self-discipline, keep yourself motivated and work harder everyday and add variety. Doing these things, you will discover that a lot of programs will work for you.
Thursday, April 29, 2010
25 Ways Get 10 Mins Of Fitness Exercise-PT 1
Experts recommend working out 45 minutes to an hour a day (30 minutes for beginners) for weight loss and fitness. But if you're like most women, you don't always have a block of 30 to 60 minutes a day to devote exclusively to doing your workouts.
You can still exercise--you just need to sneak in the equivalent in resourceful ways. "The idea is to keep moving," says fitness expert Ann Grandjean, EdD. "Get a cordless phone or put a long cord on your regular phone, and walk when you talk. Find whatever works for you and just move. Park half a mile from the mall and walk. Take the stairs instead of the elevator. Those little, itty-bitty things add up."
Every Stolen Moment Adds Up
Lest you think that short bursts of activity have a negligible effect on your fitness program, think again. One study found that women who split their exercise into 10-minute increments were more likely to exercise consistently, and lost more weight after 5 months, than women who exercised for 20 to 40 minutes at a time.
In a landmark study conducted at the University of Virginia, exercise physiologist Glenn Gaesser, PhD, asked men and women to complete 15 10-minute exercise routines a week. After just 21 days, the volunteers' aerobic fitness was equal to that of people 10 to 15 years younger. Their strength, muscular endurance, and flexibility were equal to those of people up to 20 years their junior.
In yet another study, researchers at the Johns Hopkins School of Medicine in Baltimore found that for improving health and fitness in inactive adults, many short bursts of activity are as effective as longer, structured workouts. "It would be useful for people to get out of the all-or-nothing mind-set that unless they exercise for 30 minutes, they're wasting their time," says Gaesser.
Breaking exercise into small chunks on your overscheduled days can also keep your confidence up, says Harold Taylor, time management expert and owner of Harold Taylor Time Consultants in Toronto, who has written extensively on the subject. "Skipping exercise altogether is 'de-motivational'--you feel depressed and guilty," Taylor says. "If you skip it, you tend to figure, 'What's the use? I can't keep up with it anyway.' Yet as long as you make some effort each day, that motivates you onward. Success breeds success."
Keep in mind, though, that short bursts of exercise are meant to supplement, not replace, your regular fitness routine. Here's a roundup of practical ways to work exercise into your day even when you "don't have time to exercise." (You don't have to do them all in 1 day; select what works for you.)
You can still exercise--you just need to sneak in the equivalent in resourceful ways. "The idea is to keep moving," says fitness expert Ann Grandjean, EdD. "Get a cordless phone or put a long cord on your regular phone, and walk when you talk. Find whatever works for you and just move. Park half a mile from the mall and walk. Take the stairs instead of the elevator. Those little, itty-bitty things add up."
Every Stolen Moment Adds Up
Lest you think that short bursts of activity have a negligible effect on your fitness program, think again. One study found that women who split their exercise into 10-minute increments were more likely to exercise consistently, and lost more weight after 5 months, than women who exercised for 20 to 40 minutes at a time.
In a landmark study conducted at the University of Virginia, exercise physiologist Glenn Gaesser, PhD, asked men and women to complete 15 10-minute exercise routines a week. After just 21 days, the volunteers' aerobic fitness was equal to that of people 10 to 15 years younger. Their strength, muscular endurance, and flexibility were equal to those of people up to 20 years their junior.
In yet another study, researchers at the Johns Hopkins School of Medicine in Baltimore found that for improving health and fitness in inactive adults, many short bursts of activity are as effective as longer, structured workouts. "It would be useful for people to get out of the all-or-nothing mind-set that unless they exercise for 30 minutes, they're wasting their time," says Gaesser.
Breaking exercise into small chunks on your overscheduled days can also keep your confidence up, says Harold Taylor, time management expert and owner of Harold Taylor Time Consultants in Toronto, who has written extensively on the subject. "Skipping exercise altogether is 'de-motivational'--you feel depressed and guilty," Taylor says. "If you skip it, you tend to figure, 'What's the use? I can't keep up with it anyway.' Yet as long as you make some effort each day, that motivates you onward. Success breeds success."
Keep in mind, though, that short bursts of exercise are meant to supplement, not replace, your regular fitness routine. Here's a roundup of practical ways to work exercise into your day even when you "don't have time to exercise." (You don't have to do them all in 1 day; select what works for you.)
Monday, April 19, 2010
A Fitness Routine for Six Pak Abs
The goal of six pack abs mainly depends upon losing weight by completing exercises that focus on the muscles in the abdominal area. There are literally dozens of such exercises including many that are meant for other major muscle groups, but that can be modified to include a workout for your abdominal muscles. Here are just a few of the major abdominal emphasis exercises.
CRUNCHES
Crunches are done by lying on the floor either on a mat or not, with your arms crossed in front of your chest. Many people do crunches with the hands behind the head, but this can create lower back problems because of the pull on the head and neck. A slightly different position has the finger tips placed behind the ears, rather than crossed on the chest. It is important not to pull on the neck or on the ears for assistance in rising off the floor. Instead, suck the abdomen back toward the spine and inhale through the nose at the same time. Raise the shoulders toward the knees using only the muscles in the abdomen. The entire back should not be lifted from the floor, as this is likely to create back strain. No additional benefit to the abdomen is gained by raising the entire torso. The key part of the crunch is the initial flexing of the abdominal muscles as the shoulders are lifted off the floor. As the shoulders clear the floor, exhale through your mouth. Complete the exhalation with a gasp to expel the last of the air from the lungs as your shoulders stay clear of the floor. Lower the shoulders back to the point where the shoulder blade touches the ground while inhaling. It is important to maintain the proper breathing control and muscle flexing to get maximum benefit from crunches.
SIT UPS
Once again start in a position on the floor with your feet flat and your knees bent. The fingers should be placed behind the ears, or you can cross your arms on your chest. Slowly raise the entire back off the floor while inhaling deeply and exhale as you reverse the move. This exercise can be made more challenging in several ways. For instance, you can do sit ups from an incline with your head lower than your lower body. You can then add weights on the chest to lift while you are sitting up. Weights can become heavier on an incline bench. The next difficult step can be attained by holding the feet off the ground while doing sit ups or making a bicycle peddling motion while doing sit ups with your legs. These exercises may not be easy, but are very beneficial to the abdominal area.
LEG LIFTS
Leg lifts begin with the legs straight and the hands at your sides while lying on the floor. Lift both legs up at the same time without bending the knees until the legs are at a ninety degree angle or a close as possible. Not everyone is flexible enough to reach the ninety degree angle. Lower the legs as close as possible to the floor without actually touching and repeat several times. Increase the challenge of this exercise by adding weights to the legs while lifting them. Another challenging exercise for improving definition and musculature in the abdomen is to hang from a pull up bar while lifting both legs to a ninety-degree position. As with most other exercises, try to stay conscious of breathing while slowly doing the routines.
JACKKNIFE SIT UPS
This exercise begins by lying flat on the floor with the hands at your sides in order to provide better balance. At the same time you raise your knees, bring your torso up slowly till the face and knees meet. Return slowly to the original position while in full control of the movement. The jackknife name comes from the natural tendency of the legs to bend at the knee with the feet dropping to the hips presenting the shape of a jackknife. The difficulty level of this position can be increased by holding a weight between the feet while performing the sit ups.
V UPS
This exercise begins with you on your back on the floor with the arms extended over your head. Bring both legs and torso up at the same time without bending the knees or the arms. Keep the pace slow and steady and reach for your feet with your extended hands at the top of the arc. If possible, try to touch your feet, but this move can be tricky until your level of flexibility increases. As with other exercises, adding weight between the feet increases the difficulty level.
CRUNCHES
Crunches are done by lying on the floor either on a mat or not, with your arms crossed in front of your chest. Many people do crunches with the hands behind the head, but this can create lower back problems because of the pull on the head and neck. A slightly different position has the finger tips placed behind the ears, rather than crossed on the chest. It is important not to pull on the neck or on the ears for assistance in rising off the floor. Instead, suck the abdomen back toward the spine and inhale through the nose at the same time. Raise the shoulders toward the knees using only the muscles in the abdomen. The entire back should not be lifted from the floor, as this is likely to create back strain. No additional benefit to the abdomen is gained by raising the entire torso. The key part of the crunch is the initial flexing of the abdominal muscles as the shoulders are lifted off the floor. As the shoulders clear the floor, exhale through your mouth. Complete the exhalation with a gasp to expel the last of the air from the lungs as your shoulders stay clear of the floor. Lower the shoulders back to the point where the shoulder blade touches the ground while inhaling. It is important to maintain the proper breathing control and muscle flexing to get maximum benefit from crunches.
SIT UPS
Once again start in a position on the floor with your feet flat and your knees bent. The fingers should be placed behind the ears, or you can cross your arms on your chest. Slowly raise the entire back off the floor while inhaling deeply and exhale as you reverse the move. This exercise can be made more challenging in several ways. For instance, you can do sit ups from an incline with your head lower than your lower body. You can then add weights on the chest to lift while you are sitting up. Weights can become heavier on an incline bench. The next difficult step can be attained by holding the feet off the ground while doing sit ups or making a bicycle peddling motion while doing sit ups with your legs. These exercises may not be easy, but are very beneficial to the abdominal area.
LEG LIFTS
Leg lifts begin with the legs straight and the hands at your sides while lying on the floor. Lift both legs up at the same time without bending the knees until the legs are at a ninety degree angle or a close as possible. Not everyone is flexible enough to reach the ninety degree angle. Lower the legs as close as possible to the floor without actually touching and repeat several times. Increase the challenge of this exercise by adding weights to the legs while lifting them. Another challenging exercise for improving definition and musculature in the abdomen is to hang from a pull up bar while lifting both legs to a ninety-degree position. As with most other exercises, try to stay conscious of breathing while slowly doing the routines.
JACKKNIFE SIT UPS
This exercise begins by lying flat on the floor with the hands at your sides in order to provide better balance. At the same time you raise your knees, bring your torso up slowly till the face and knees meet. Return slowly to the original position while in full control of the movement. The jackknife name comes from the natural tendency of the legs to bend at the knee with the feet dropping to the hips presenting the shape of a jackknife. The difficulty level of this position can be increased by holding a weight between the feet while performing the sit ups.
V UPS
This exercise begins with you on your back on the floor with the arms extended over your head. Bring both legs and torso up at the same time without bending the knees or the arms. Keep the pace slow and steady and reach for your feet with your extended hands at the top of the arc. If possible, try to touch your feet, but this move can be tricky until your level of flexibility increases. As with other exercises, adding weight between the feet increases the difficulty level.
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