Training Tips

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A Home Gym and Walking = a Great Exercise Program

With the busy lifestyles today few adults with families can afford to take the time necessary to go the health club or neighborhood gym on a regular basis.  Heck, even if it’s within a short distance, we’re talking about several hours commitment per session.  Who has time for that!?

Still, we all recognize that exercise is just downright good for you.  If you name any random 10 medical conditions and diseases, I’m willing to bet money that some form of frequent exercise is a good treatment or preventative measure for at least 9 of them.  Diet and exercise pop up as treatments and preventative measures in so many of the diseases that ail us today, and both of these areas are a good place to focus on if your concerned about your health.  Even just some simple walking for exercise can go a long way to improving your health.  Walking for exercise is fun, easy, and is a great stress reducer but more on that in a minute. (more…)

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10 Things You Should Know About Stretching

Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training. There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises. Here are some of them.

1. To increase your flexibility and to avoid injuries, stretch before and after workout. Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility.

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5 Helpful Things to Do to Start Your Personal Fitness Program

The most common challenge that people I talk to face is how to incorporate fitness into their lives. They know they have to do something to get in shape but they really don’t know how. It can be discouraging because of the abundance of information out there. So much that you may not know where to begin.

Our society has so many food choices that it is easy to pack on the extra pounds. Also our day to day jobs are less physical as they where 100 years ago so we have more sedentary life styles. We know there are benefits involved when we exercise and cleaning up or diet. However, most of us know don’t know how or where to start.

 

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5 Great Tips On Exercise

Have exercise misconceptions prevented you from starting an exercise program? Clear up any confusion and let these exercise tips improve your workout routine. Hopefully none of these common exercise myths, mistakes and misconceptions have prevented you from working out. (more…)

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5 Components of Physical Fitness

Physical fitness is the ability to function effectively throughout your workday, perform your usual other activities and still have enough energy left over to handle any extra stresses or emergencies which may arise.

The components of physical fitness are:

*  Cardiorespiratory (CR) endurance – the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells.

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Your Personal Fitness Regime

Everybody knows that it is important to be fit. Your level of fitness is a major factor in your lifespan, and getting in shape should be a priority. There are plenty of celebrities, whether qualified or not, offering to sell you their latest fitness video or book, and more and more articles in newspapers and magazines about the cost of not having a daily workout; the impact on your health, the social effects of being unfit, and of course the fact that most fashionable clothes don’t come in plus sizes. Getting fit should be on your ‘to-do’ list all year round, and not just a New Year’s resolution that doesn’t make it past the first few days of January.

It is easy to start a fitness regime, and then run out of enthusiasm. With a busy work schedule, and an equally busy social life, it’s a common enough occurrence that people drop out of exercising on the basis that they don’t have enough time. (more…)

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Getting Around The Weight Loss Plateau

The typical human form is capable of achieving a number of incredible feats that seem to suspend or defy the way science tells us things work. Athletes, through sheer willpower, can end up lifting something that their bodies should not be able to without suffering anything worse than muscle spasms. People can adapt to extreme physical trauma caused by a car accident and defy predictions that they’ll never walk again. While, in general, these amazing feats are useful in a number of situations, there are physical reactions that some people look upon with quite a bit of disfavor. Among these “disfavored reactions” is something known as a “weight loss plateau.” (more…)

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Get Your Exercise On

New to the exercise world? Here’s how to get started.

You’ve made the decision to start an exercise program.Congratulations! You are one step closer to better health and a better body. Unfortunately, if you aren’t careful, your excitement will quickly fade and be long forgotten. So if you’re going to take the exercise plunge, take the steps necessary to stick with the program.

What can you do to get started on a program that will work for you today and in the long run? Keep reading for a handful of steps that will turn your exercise start-up into a lifestyle change that will last.

Step 1: Get the OK

Not everyone needs clearance from a doctor before starting an exercise program. If you’re in good physical health, nothing should hold you back. However, make an appointment with your doctor prior to exercising if you…

…have high blood pressure or heart problems.
…have been diagnosed with other medical conditions or illness.
…haven’t exercised in over a year.
…are older than 65 and aren’t physically active.
…experience dizziness, fainting spells, or chest pains.
…are diabetic.
…are pregnant or struggling with infertility.
…are recovering from an illness or recent injury. (more…)

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The Science of Sore

What causes sore muscles and how to prevent and overcome them.

Maybe you’re out of shape and finally started an exercise routine. Perhaps you increased the duration or intensity of your workout. Or maybe you tried a new kind of exercise. If any of these cases are true, it’s likely that you experienced delayed-onset muscle soreness (DOMS).

DOMS refers to sore, painful, or stiff muscles following exercise.
But what causes your muscles to feel this way and is there a way to prevent it from happening? And what can you do to relieve the soreness? You’re about to find out.

Why Am I Sore?

First things first. Sore muscles following new or unusual exercise is completely normal. Don’t be alarmed. Instead, expect it.

Soreness is part of the body’s normal process as muscles strengthen and grow. When you use your muscles in a way they’re not used to, microdamage (tiny injuries) in your connective tissues and muscle fibers often result. The amount of soreness you experience depends on what type of new exercise you did, how difficult the exercise was, and how long you performed the exercise. (more…)

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The do’s and don’ts of running

Are modern men and women born to run, or must our 21st century bodies be carefully cross-trained to stay fit and healthy?

When it comes to care and training of the modern distance runner, expert opinions are mixed.

Jay Dicharry, author of the new book “Anatomy for Runners,” believes that to be a better runner, running is not enough.

“Running is typically a one-dimensional sport,” said Dicharry, a physical therapist and the director of Biomechanics at Rebound Physical Therapy in Bend, Ore.

“You’re basically just moving forward. You’re not really developing as a true athlete.”

As a consequence, he said, studies have shown that one third of runners are hurt every single year.

“So many runners just run,” he said. “So many people look at a (fitness) magazine and say ‘I can do that.’ Then they get hurt and wonder why,” he said. “If we prepare ourselves we’ll do a better job.” (more…)

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Cardio at the Gym

The obvious and the not-so-obvious cardio options

Whether you want to build muscle, lose weight, get in shape, or stay healthy, regular cardio exercise is one of the best ways to reach your goals. Any exercise that gets your heart rate up and your blood pumping is usually cardio exercise, and there are plenty to choose from.

But to get the greatest benefit from cardio exercise, it’s a good idea to vary the type of exercise you perform. By changing things up, you’ll avoid repetitive stress injuries and ensure you’re working different muscle groups.

If you get your cardiovascular exercise in the gym, you may think you’re limited to the treadmill, elliptical machine, or stationary bike. Think again. Whether you’re tired of the same old thing or the gym is over-crowded and your favorite cardio machine isn’t available, here are some alternatives you may or may not have considered.

I’m sick of the treadmill. – Andrea Martin (more…)
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Bust a move, not a bone: Preventing Zumba injuries

 

Zumba may be a great way to “party yourself into shape,” but according to a number of doctors, the wildly popular dance-fitness program may also be a good way to party yourself into pain.

“I’m seeing a number of injuries,” says Dr. Orly Avitzur, a neurologist and Consumer Reports medical adviser who recently wrote that she’s seen an uptick in Zumba-related injuries, which can range from ankle sprains, shin splints, heel spurs and plantar fasciitis to hip bursitis, muscle strains and knee problems requiring surgery.

“There’s so much side-to-side movement that you really need to synchronize your hips, your knees, your feet and your ankles so they’re going in the same direction,” says the neurologist. “If you move in one direction and the joint doesn’t go with you in that direction, it’s a setup for injury.” (more…)

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Does My Child Need a Personal Trainer?

While you may think personal trainers work only with adults, children and teens can also benefit from their services.

As childhood obesity rates continue to rise and physical education classes continue to decrease, many parents are looking for new ways to help their children lose weight. One avenue an increasing number of parents are choosing is hiring a personal trainer for their child. You read right – a personal trainer for little people.

What use is a personal trainer for a child? Is a trainer the answer to your problems? How do you go about finding a qualified trainer?

Reasons to Hire a Personal Trainer

The main reason parents hire a personal trainer for a child is to assist with weight loss, as childhood obesity is becoming an epidemic in some parts of the world. Research shows that as many as one out of three children age 6 to 18 years are overweight and 15 percent are considered obese. Personal trainers can teach a child healthy eating and exercise habits. By learning these skills early, trainers and parents alike hope it leads to lifelong healthy behaviors. (more…)

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Too Overweight to Work Out?

Extra pounds keeping you from the gym? Not any more.

You may think there’s no hope.

You may think exercise is impossible for someone as overweight as you. Where would you even start? Would exercise be safe in your condition? These are common questions for obese people considering an exercise program. And there is good news for you. Anyone, at any size, can exercise and it won’t take much to make a difference.

Here’s what you need to know before beginning an exercise routine if you’re overweight or obese. (more…)

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Turn Up the Heat…With Exercise

Exercise and your sex life.

You’ve heard it a million times. Exercise is good for you. It helps you control weight, boosts your energy levels, helps you live longer, combats heart disease and high blood pressure, helps prevent certain cancers, improves your mood, promotes better sleep, improves self-confidence, and gives you something fun to do.

Not impressed? Then consider this: exercise positively affects your sex life. You read right.

Research has shown that a lack of physical activity often equals a lack of sex or at least, a lack of good sex. So even if weight loss and heart disease aren’t high on your list of concerns, better sex may just get you in the gym. (more…)