Here five mistakes to avoid when starting or maintaining your fitness program.
1. Not warming up. Your muscles need time to adjust to the demands exercise places on them. Rather than hitting the treadmill running, for example, take a few minutes to walk, build up to a light jog, and then hit your stride.
2. Not cooling down after your workout. Too many people wrap up their workouts and head straight to the showers or to their car for the drive home. Instead, take a few minutes to lower your heart rate and stretch your muscles.
3. Not stretching enough. The best time to stretch is immediately before and after your workout. Pre-exercise stretching: take a few minutes to warm up first; not stretching properly can cause injury. Warmed up muscles are far less likely to be strained or pulled than tight ones. Make sure to stretch all of your major muscle groups, after your cool down.
4. Lifting too much weight. Lifting more weight than your muscles can handle is the best way to guarantee an injury. Being patient is a far more effective - and safe - way to increase muscle strength. Take your time when lifting weights. When it comes to strength, in general, the slower you go the more benefit you get.
5. Exercising too intensely. This is common with the "weekend warrior", the individual who tries to fit a week's worth of exercise into a Saturday afternoon. It's more effective to sustain a moderate workout schedule (a 45 minute workout, three times per week) than to exercise intensely for only one day for three hours.
At times, people choose a fitness program because it's the latest trend or "in" thing to do. Choose fitness program you enjoy, a program you are passionate about. Always remember to keep your workout fun, and you are more likely to stay with it.
Saturday, March 29, 2008
Thursday, March 27, 2008
The Latest Fitness Trends
Exercising is great for the mind, body, and soul and helps us look good, feel youthful and energetic.
Exercising helps reduce blood pressure, cholesterol and blood sugar levels; it helps keep bones strong, improve concentration and sleep, and even provides benefits for the immune system.
The Take: “I have dropped pounds, inches and actually enjoyed every minute of my boot camp time,” says Shelia Simmons of St. Louis. “And the people are fun to be around and there was really great camaraderie.”
Pluses: You work out with a fitness expert who offers tips throughout the class on proper form and techniques. Equipment is provided and is a great way to burn calories. For more information on MVP Boot Camps in St. Louis, go to http://www.mvpfitness.net/.
Minuses: Aching muscles are likely.
Personal Training
What: A personal trainer is someone whose entire job is to provide one-on-one fitness training to their client.
The Take: Trainers will assess your individual fitness level and help you set goals, whether it's to build muscle by weightlifting, lose fat with cardiovascular workouts, or both.Once you hire a personal trainer, you will usually meet them for hourly sessions one, two or three times a week. It's possible to work with a trainer more often, but most people can't afford the cost. Single sessions cost between $25 and $90.
Pluses: Great way to stay motivated and learn new techniques. The trainer also pushes you so your body achieves maximum results.
Minuses: Cost.
Boxing Gyms
What: A high-energy cardiovascular workout set to upbeat music. Participants punch and kick a heavy bag, jump rope and do push-ups.This is a full-body workout geared to tone and slim the arms, legs and waist, while burning hundreds of calories.
The Take: The Boxing workout is a fun class with a party atmosphere. It includes bouts of intense intervals with easy to follow combinations, kickbox-specific strength and endurance training, ending with cool-down.
Pluses: You'll love the camaraderie and the music.
Minuses: The class moves at a fast pace and for those who are not coordinated or aren't familiar with the basic moves, it can be intimidating.
Kettlebells
What: Kettlebells are taking the world of Strength and Conditioning by storm. Athletes are overwhelming their opponents with unrelenting strength and endurance.
The Take: A Kettlebell is a traditional Russian cast iron weight that looks like a cannonball with a handle. A Kettlebell work out is better suited for developing strength and flexibility simultaneously.
Pluses: An excellent way to for athletes to get stronger and faster.
Minuses: Expense and availability. Kettlebells are hard to find in fitness specialty stores and in most cases must be ordered. A pair of 35 pound Kettlebells will cost $75.00 plus, add on another $50 for shipping.
Exercising helps reduce blood pressure, cholesterol and blood sugar levels; it helps keep bones strong, improve concentration and sleep, and even provides benefits for the immune system.
Sometimes many exercisers get bored and fall into a slump with their fitness plan. There are a number of fitness crazes and trends, ranging from group exercise classes to equipment type to help keep you motivated. Here are some of today's popular fitness activities and what they can offer you.
Boot Camp
What: Boot Camp is a four week program of fitness instruction and motivation. Exercises include: calisthenics, sprints, resistance band training, jump roping, crunches, assessment testing, hill running, agility and power drills, sports drills, stair climbing and partner drills.
Boot Camp
What: Boot Camp is a four week program of fitness instruction and motivation. Exercises include: calisthenics, sprints, resistance band training, jump roping, crunches, assessment testing, hill running, agility and power drills, sports drills, stair climbing and partner drills.
The Take: “I have dropped pounds, inches and actually enjoyed every minute of my boot camp time,” says Shelia Simmons of St. Louis. “And the people are fun to be around and there was really great camaraderie.”
Pluses: You work out with a fitness expert who offers tips throughout the class on proper form and techniques. Equipment is provided and is a great way to burn calories. For more information on MVP Boot Camps in St. Louis, go to http://www.mvpfitness.net/.
Minuses: Aching muscles are likely.
Personal Training
What: A personal trainer is someone whose entire job is to provide one-on-one fitness training to their client.
The Take: Trainers will assess your individual fitness level and help you set goals, whether it's to build muscle by weightlifting, lose fat with cardiovascular workouts, or both.Once you hire a personal trainer, you will usually meet them for hourly sessions one, two or three times a week. It's possible to work with a trainer more often, but most people can't afford the cost. Single sessions cost between $25 and $90.
Pluses: Great way to stay motivated and learn new techniques. The trainer also pushes you so your body achieves maximum results.
Minuses: Cost.
Boxing Gyms
What: A high-energy cardiovascular workout set to upbeat music. Participants punch and kick a heavy bag, jump rope and do push-ups.This is a full-body workout geared to tone and slim the arms, legs and waist, while burning hundreds of calories.
The Take: The Boxing workout is a fun class with a party atmosphere. It includes bouts of intense intervals with easy to follow combinations, kickbox-specific strength and endurance training, ending with cool-down.
Pluses: You'll love the camaraderie and the music.
Minuses: The class moves at a fast pace and for those who are not coordinated or aren't familiar with the basic moves, it can be intimidating.
Kettlebells
What: Kettlebells are taking the world of Strength and Conditioning by storm. Athletes are overwhelming their opponents with unrelenting strength and endurance.
The Take: A Kettlebell is a traditional Russian cast iron weight that looks like a cannonball with a handle. A Kettlebell work out is better suited for developing strength and flexibility simultaneously.
Pluses: An excellent way to for athletes to get stronger and faster.
Minuses: Expense and availability. Kettlebells are hard to find in fitness specialty stores and in most cases must be ordered. A pair of 35 pound Kettlebells will cost $75.00 plus, add on another $50 for shipping.
Tuesday, March 25, 2008
Five Ways to Spring Into Fitness
Sixty-six percent of Americans are overweight or obese and an alarming 80 percent of African-American women are either overweight or obese.
This is a very dangerous trend, because obesity is linked to unhealthy conditions including diabetes, high blood pressure, heart disease and cancer.
Life should be full of joy, happiness and success, but don’t cheat yourself by living a life that has you lying on your back because of an illness.
Here are five ways that will help you build a stronger mind, body and soul.
1. Reduce the Pressure - Stress can be an incredibly powerful drag on your fitness and health and study after study has found that when a person is stressed, the body reacts. Results of stress can lead to high blood pressure, tension headaches, upset stomachs, and many other ailments. Exercise is probably the most effective defense against stress in your life. You are in the middle of a high intensity interval bicycle workout... Are you thinking about being stressed? NO!! You are just trying to survive this training session. So keep your stress in check with good quality well balanced exercise program.
2. Flush it out - Water does the body good when it comes to good health. Water helps flush out toxins and other unwanted things lingering in your body. Water also replenishes fluids that help lubricate the internal body, while keeping you hydrated, lowering your desire to eat, and also helps keep your skin looking smooth and young. I know it's hard to drink lots of water, but find bottled water you enjoy the taste of or filter your tap water and keep it chilled in the refrigerator. You should be drinking at least eight to 12 glasses of water each and every day.
3. Sodium and your Diet - Who doesn't like the taste of salt? As a way of lowering your blood pressure, keeping salt in your meal plan in check is another important way to support your overall health. If you are craving salt, try enhancing your food flavor with fresh squeezed lemon or lime juice or some NO sodium or low sodium seasoning.
4. Rest and Re-energize - Not enough sleep can dramatically affect your current and future health. While you sleep, your body is recovering and resting from all the things you have done during your day. Your body becomes relaxed, and your mind is allowed to clear itself in preparation for the next day's events. If you are not getting enough rest, you will begin to notice it in a physical way. While there is no perfect number in terms of hours of sleep, 8 hours should be your target each and every night.
5. Read the Bible - The Bible may never help you lose weight, but it can help in many areas of your life. Those that read and study the Bible regularly have discovered that God’s word has power. It gives us comfort, it fills us with peace, it teaches us forgiveness, and it reveals to us God’s love and mercy.
This is a very dangerous trend, because obesity is linked to unhealthy conditions including diabetes, high blood pressure, heart disease and cancer.
Life should be full of joy, happiness and success, but don’t cheat yourself by living a life that has you lying on your back because of an illness.
Here are five ways that will help you build a stronger mind, body and soul.
1. Reduce the Pressure - Stress can be an incredibly powerful drag on your fitness and health and study after study has found that when a person is stressed, the body reacts. Results of stress can lead to high blood pressure, tension headaches, upset stomachs, and many other ailments. Exercise is probably the most effective defense against stress in your life. You are in the middle of a high intensity interval bicycle workout... Are you thinking about being stressed? NO!! You are just trying to survive this training session. So keep your stress in check with good quality well balanced exercise program.
2. Flush it out - Water does the body good when it comes to good health. Water helps flush out toxins and other unwanted things lingering in your body. Water also replenishes fluids that help lubricate the internal body, while keeping you hydrated, lowering your desire to eat, and also helps keep your skin looking smooth and young. I know it's hard to drink lots of water, but find bottled water you enjoy the taste of or filter your tap water and keep it chilled in the refrigerator. You should be drinking at least eight to 12 glasses of water each and every day.
3. Sodium and your Diet - Who doesn't like the taste of salt? As a way of lowering your blood pressure, keeping salt in your meal plan in check is another important way to support your overall health. If you are craving salt, try enhancing your food flavor with fresh squeezed lemon or lime juice or some NO sodium or low sodium seasoning.
4. Rest and Re-energize - Not enough sleep can dramatically affect your current and future health. While you sleep, your body is recovering and resting from all the things you have done during your day. Your body becomes relaxed, and your mind is allowed to clear itself in preparation for the next day's events. If you are not getting enough rest, you will begin to notice it in a physical way. While there is no perfect number in terms of hours of sleep, 8 hours should be your target each and every night.
5. Read the Bible - The Bible may never help you lose weight, but it can help in many areas of your life. Those that read and study the Bible regularly have discovered that God’s word has power. It gives us comfort, it fills us with peace, it teaches us forgiveness, and it reveals to us God’s love and mercy.
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