Showing posts with label bodybuilding and fitness. Show all posts
Showing posts with label bodybuilding and fitness. Show all posts

Do You Have a Fitness Routine at Home?

Do You Have a Fitness Routine at Home?
Individuals find fitness routines that work for them through trial and error. These routines might be practiced daily or a few times a week and may be done at a gym or at home. What do you need to know when you conduct a fitness routine at home?
The best place to start is by asking your doctor for suggested fitness routines. Your doctor knows what is best for your health. Home fitness routines need to include abdominal, arms, legs and aerobic. Then it all starts by consuming a healthy diet accompanied by exercise. Belly fat is common, visible and usually on top of the list when it comes to a fitness routine's focus. Use crunches, waist twists and sit ups to combat this issue. Using machines is one way to help keep this part of the home routine in the program.
Arms and legs are also focus points. By doing push-ups, press-ups and curls not only arm muscles but the chest muscles are worked as well. Legs need to be worked through leg raises, squats and lunges. Weights help when strengthening arms and even legs. These could be store bought exercise weights, dumb bells and leg weight wraps that secure around the ankles. Weights can also be home made by putting rice or dry beans in a sock.
Aerobic workouts that get the heart pumping are important as a warm up as well as a great exercise routine. When oxygen is flowing deep within our bodies it helps lead to a desired healthy outcome. 
This could be through running in place, taking a brisk walk or jog outside and even a home fitness DVD workout can do the trick. Take your time with the exercise and increase your effort over time. This is especially important if you have had a low activity level or are an increased age.


















5 Components of a Fitness Routine

5 Components of a Fitness Routine
vessels work more efficiently as you improve on the fitness scale. Your level of aerobic fitness is what determines your ability to perform the normal tasks of life, such as walking up a flight of stairs.
Your heart rate increases when you engage in any type of aerobic activity (i.e. vacuuming the house, shoveling snow, raking leaves, dancing, walking, or jogging). A reasonable goal for most people is to perform some type of moderate to vigorous aerobic activity for at least 30 minutes every day.

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Your fitness training routine should include exercises that improve the strength of your core. Your core muscles (abdomen, lower back, and pelvis) facilitate movement in both your upper body and your lower body.
Core muscles both protect and strengthen the spine while helping us to more effectively move in a coordinated manner. When you are searching for core exercises to perform, look for exercises that require you to use the trunk of your body with only very minimal support. For example, when standing with your feet shoulder-width and hands on your hips, bend forward at your waist, then back to upright. You can also bend to each side. You can also lie on the floor and practice a variety of abdominal crunches.
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Muscular fitness is generally achieved through some type of strength training. Most of visualize "pumping iron" when we think of muscular fitness. While all sorts of equipment is available at commercial gyms, you also have the option of training at home or even in your hotel room while traveling. Dumbbells are the most obvious solution for many people. However, you might want to consider resistance bands, push-ups, crunches, and squats.

You may never achieve huge well-defined muscles, but if you will dedicate part of your workout routine to strength training, you will not only increase your bone strength but you will also be able to maintain your muscle mass while you are trying to lose weight.

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Do not neglect to include some type of balance training in your fitness routine. You can suffer from poor balance even if you properly stretch, work up a sweat with aerobics, develop your core, and create great muscle mass.
I can attest to the fact that our sense of balance tends to get worse as we get older. Imagine, for example, not being able to climb more than 3 or 4 feet up a ladder. You can search the Internet for a variety of balance exercises, but let me suggest that you incorporate simply standing on one leg for awhile then the other so that you can improve your stability and balance.
You can create your own fitness routine or get help from a professional. Either way, make sure your plan incorporates all five primary elements of a balanced fitness training routine: stretching, aerobics, core exercises, muscle fitness, and balance training. You don't necessarily need to incorporate every one of these elements into every one of your workouts. Just plan to do each one on a regular basis in order to get the most from the time and effort you spend exercising.










Fitness Training Principles

Fitness Training Principles
Have you ever asked yourself why you are into exercise? You may come up with a number of reasons: to improve your health, to de-stress yourself, to lose weight or to gain muscles. It might even be because everybody's doing it! Even if you are exercising because it is the 'in thing', it's really good provided you know how to get the best out of your fitness training regimen. And in order to do so, you should know the principles of fitness training.
More and more people all over the world are hiring fitness trainers and personal trainers. Do you know why? If you don't, it's nothing unlikely. Even the people who pay big bucks for hiring celebrity fitness trainers do not usually know why these trainers seem to work miracles with every one of their clients! Well, they simply implement the principles of fitness training into their clients program to get the desired results, even if they never say to explicitly.
By now you must be really interested to know the principles of fitness training. So without further delay, here goes:
1. Specificity: this principle states that in order to strengthen or develop one part of your body, you must do specific exercises targeted at that particular part. So, if you want to improve shoulder mobility, you must try out shoulder mobility exercises and not those affecting hip mobility.
The principle of specificity has a great impact on strength training too. Not only should you directly train the muscle groups you are looking to develop, you must also train them via training the associated muscle groups. This is perhaps the reason why specificity is the keystone of every athlete's training program.
2. Overload: this principle states that muscles in your body will only develop and become stronger when they are forced to work beyond levels they are normally used to. So, you must increase the exertion or load on your muscles at a gradually increasing pace in order to facilitate better adaptation and also get favorable results. 
Some ways in which you can do this are:
By increasing the resistance 
By doing more reps with a particular weight 
By doing more sets 
By taking shorter breaks between sets and thus increasing the overall intensity of your workouts.
3. Recovery: this principle states that it is as important to rest after exercise, as it is to exercise, if you want to achieve your fitness goals. This is because exercise leaves your body in a state of turmoil and rest allows it to recover and start the process of development.
4. Adaptation: when you place your body under exertions, it reacts by increasing its ability to cope with those exertions. This is the reason why the principle of progressive overload works. Another point here is that adaptation occurs when you are rest after a workout.
5. Reversibility: when you stop training, the benefits also stop accruing after a period of time. Various muscle groups developed because of training, may soon revert to their previous shape and definition.

Fitness Workout Programs For Core Strength and Abs

Fitness Workout Programs For Core Strength and Abs
If you want hard abs or a flat stomach but get bored with crunches and situps, an exercise ball workout could be the ideal solution for you. It is a great way to get your abdomen into shape and can also help with balance and toning up several other muscle groups at the same time with no extra effort.
It's fun too! Just don't forget to take medical advice before starting any fitness workout programs. If you a fit then this is not so crucial but it helps to keep you healthy.



A good exercise if you are new to the exercise ball is circling. Sit on the ball with a straight back. Begin with hands on the ball for balance, and later put hands behind your head (this makes it harder). Roll your hips in a circle.Do this some times then change the way around
Again you can begin with hands on the ball to balance yourself if necessary. Pull in the abs and lift first one leg then the other at a fast marching pace. Continue for a couple of minutes but do not forget to stop between the routines.
With these fitness workout program you can begin to tone the abs and core muscles, including the vital muscles in the back.
Now move to another fitness workout program with a ball. Begin by sitting on the ball. Have the hands against the sides of the ball. Contract the abdominal muscles and slowly walk the feet forward, lowering your back down onto the ball and keeping the hips up until you are in a bridge position with the shoulders and neck on the ball, knees bent, hips straight so that the back and thighs form a straight line horizontally.
Then gradually walk the feet back toward the ball and come back up to a seated position. Repeat 3-5 times if it is suitable for you.
The next program is Abdominal Roll.

Kneeling on the floor, put your hands on the ball in front of you. Arms should be straight. Pull in your belly button and tighten your abs, then slowly roll forward so that the elbows are resting on the ball. Back and hips must be straight, the body is leaning forward but in a straight line. Do not let the back become arched.Then push the elbows into the ball and tighten the abs and glutes to roll the body back up to a vertical position. Repeat 2-4 times.
The last fitness workout program with ball is Ab Balance.
Lie on the ball with the body in a straight horizontal line. Hands are on the floor, legs straight out, with the ball supporting your abs and hips. Pull in the abs and hold for 30 seconds.
Then slowly raise the right arm out to the side so that you are supported only by the left hand and the ball. Do not roll the body or raise the hip, and don't let the back arch. Hold for a few seconds, then bring the right arm back down to the floor and raise the left.This exercise is best done slowly and it is tougher than it sounds. Here you do not need to repeat it the first time you do it.


The Right Fitness Training Workout That Works

In today's society, being fit is vital for enjoying the outdoor activities in everyday lives, whether at home or on vacation. Want to climb mountains and go for hikes? These activities are not fun unless one is in shape, as one may view it as a difficult and exhausting task rather than a wonderful adventure.
For the heart to be healthy, look and feel good - stay fit. No matter what the personal reasons are, determined to get fit. If one is not in shape and do not watch the diet, it is unhealthy. Being obese comes with a price - lots of health risks, such as high blood pressure, heart disease, diabetes and lethargy. An excellent way to get into shape is to have a fitness training workout that motivates and keeps one coming back for more exercises.


Where to Begin
Do research to find a suitable fitness training workout for yourself. In order to continue the workout for the long run and eliminate any frustrations that leads to quitting the program, put a few things into perspective first before selecting a fitness program.
Firstly, consult a doctor to determine if there are any kinds of exercises that are not suitable. It is important to understand your limits as this will help you select the right fitness training workout for yourself.
Secondly, make a list of particular exercise routines that you cannot handle and do not want to participate in. This is a great way to ensure that you do not start with the wrong fitness training workouts.
Where to Find Them
Where can one find fitness training workout? There are a few ways to find depending on one's preferences.
One can find the workouts at local fitness centers or gyms. Many offer programs that meet the needs of anyone from beginners to amateurs. These programs may come with a price tag - your time and money. These may be a small price to pay if one needs the motivation in a class setting.
One can also find great exercises on DVDs ranging from weight training to aerobics. Watching workout DVDs are great for two reasons: 
1) This is only a one time investment of workouts for a lifetime 
2) One can view the DVD in their own time which allows them to fit their exercise routine into their busy schedules.