Showing posts with label fitness workout. Show all posts
Showing posts with label fitness workout. Show all posts

Simple Exercise Ball Workout Routines

Simple Exercise Ball Workout Routines
Everybody seems to be using an exercise ball these days. They are a great way to target the core muscles of your body. They also improve your coordination and balance. The exercise ball is a very versatile piece of equipment, and exercises can range from the very hard to the very easy.
You may have heard exercise balls also referred to as Swiss balls. Exercise balls were originally used by Swiss physiotherapists to treat cerebral palsy victims. It was quickly realised that they could also be used as an integral part of an exercise routine.

They are made of soft elastic polyvinyl chloride (PVC) and are very durable. They come in different sizes, from 55cm up to a maximum of 75cm, for people of different heights. Ask your retailer at your local fitness store for one which suits your size. It is very important to choose the right size of exercise ball. If Possible it is a good idea to buy a ball which is resistant to bursting. Some exercise balls will puncture but will avoid any rapid popping.
The exercise ball works by creating an unstable environment. You must use certain muscles just to keep yourself stable. All this has the effect of giving you workout routine a greater intensity. Muscles you never thought you had will be brought into play with an exercise ball.
Safety Tips For Using An Exercise Ball.
When using an exercise ball, try to perform your exercise routine with safety in mind.
Do not use it on a slippery floor.
If possible place a mat beneath your ball to prevent any slippage.
Make sure that when you use it you have plenty of room available.
Wear comfortable clothes.
Here are three simple exercises that a beginner can do:-

1. Improving Balance.
Sit on the ball.
Move your hips in a clockwise direction.
Reverse the movement.
Keep control of your posture.
Sit tall with your shoulders square.

2. Floor Crunch.
Lie on the floor with your feet resting on the ball.
Keep your knees at a 90 degree angle.
Position your hands behind your head.
Lift your shoulders towards your knees by tightening your abs.
Hold your position for a few seconds.
Return to the start position by releasing your stomach muscles.
3. The Clock.
Lie on your back with your heels on the ball.
Bend your knees to ninety degrees, and keep your arms out to your sides.
Keep the back of your thighs close to the ball.
Keeping your shoulders on the floor, rotate your legs to one side as far as you can go.
Return to the top, and repeat to the other side.

Looking after your ball.
Clean your ball with soapy water.
Regularly check your ball for gouges or scratches.
Do not use your ball outside, it increases the chance of puncture.
This piece of equipment may not be suitable for everyone. If in doubt ask you doctor for advice before embarking on any new exercise regime.

Weight Loss Program - Weight Loss? Why Bother With a Diet Plan? Does Weight Loss Matter?

Weight Loss Program - Weight Loss? Why Bother With a Diet Plan? Does Weight Loss Matter?
We all know that weight loss is important. We know we need a weight loss plan or to start a weight loss program - but ... honestly ... why bother? Will a weight loss program really make any difference in the long run?
Many of us comfort ourselves with thoughts like the ones above as we yo-yo between diets and see the scales swing their readings upwards and down. But there is new evidence to give you a fresh push towards better long term health - particularly if you have high blood pressure in addition to being overweight.
Body weight and blood pressure interact in a number of important ways. There is a direct link between how overweight you are and how high your blood pressure will be. Not all overweight people have high blood pressure but a large number of them do - particularly in men.
Brace yourself and think hard about this: 
If you are twenty percent overweight (body weight more than 160lb for an average woman or more than 205lb for an average man) then you are eight times more likely to have high blood pressure than someone of a normal weight.
Excellent recent research has shown that - no matter what your starting weight - a weight loss of one kilogram will result in a drop in both systolic and diastolic blood pressure of one mmHg. Just think of it like this: if you are overweight, have high blood pressure and are fed up taking large numbers of tablets each day - then try taking some weight off. Losing ten kilograms will see your blood pressure drop by a significant amount. Weight loss of twenty kilograms could see you being able to stop taking many, or all, of your tablets. What a prize that could be!
Being overweight is also strongly linked to high blood cholesterol levels and to diabetes. These three things - diabetes, high blood pressure and high blood cholesterol levels - are often called the deadly triad. Having one makes you more at risk of early death, two out of three and you could be in real trouble and all three leaves you a sitting duck waiting for a stroke or heart attack to strike. All three are directly linked to being overweight and all three can be avoided or improved by weight loss.
But that's not all. If you have high blood pressure then weight loss can also reduce your risk of dying from all causes.
Most overweight people carry their extra fat around their middle - this is particularly true in men. There is now overwhelming evidence that measuring abdominal girth can predict life expectancy. If you want to see those around you who are likely to die young then open your eyes and look at their waistband - it really is that accurate!
Some specialists say that measuring your waist circumference is a better way to determine your risk of stroke, diabetes or heart attack than measuring your weight on the scales. For good health, men should not go above a waist circumference of 35 inches and women should stay below 33 inches. Any man with a waist circumference above 39 inches is in real and imminent danger and should act to achieve weight loss immediately.

Seven Types of Yoga

Seven Types of Yoga
One of the best things about yoga is that it is easy on the body. Anyone, of any fitness level, age or gender can do it. Even those with previous injuries or physical ailments can do yoga. You have the ability to start out slowly performing some of the easier positions and then work your way up to the more difficult stances. For those who are very fit, some yoga offers a much more intensive workout, so there is definitely something for everyone.
How many types of yoga are there?
Contrary to popular belief yoga is not simply one set of poses. There is much more to it than that and a wide variety of different yoga styles that you can choose from, although in the West, the practice is normally referred to as yoga, as Western instructors normally combine a few of the methods and create their own unique styles of yoga to suit their goals.
Traditionally, there are 6 different types of yoga that are practiced around the world, but 7 if you include the new form, Bikram, which has been widely commercialized and is extremely popular.
1. Hatha 
2. Raja 
3. Karma 
4. Bhakti 
5. Jnana 
6. Tantra 
7. Bikram
So let's go into more detail about each type of yoga and what it involves:
Hatha Yoga
Hatha (meaning sun) is the most commonly practiced form of yoga in the Western hemisphere with two important principles that are promoted:
• Meditation 
• Improving Energy Within the Body
The meditation includes finding a position that is the most comfortable for you and as you gain strength and become more advanced you will find the one that is best for you. Most people go with the lotus position. The lotus position is done seated with your legs crossed and intertwined. The left foot is over the right thigh and the right foot is over the left thigh.
Improving energy within the body is done using various poses and focusing on the light energy that travels through your body. It is about bringing positivity and healing into your body.
Raja Yoga
Raja (royal) is slightly more difficult than Hatha, but similar, and requires more control and self discipline, as it aims to achieve awakening and enlightenment. It is also known as Classical yoga or Ashtanga yoga and focuses on the principles of meditation, concentration, and mind/body discipline. As per the eightfold path to enlightenment teachings, there are 8 limbs, or parts, to Raja yoga:
1. Moral discipline 
2. Self restraint 
3. Concentration 
4. Meditation 
5. Breath control 
6. Posture 
7. Sensory inhibition 
8. Ecstasy
Raja yoga aims to control thought waves and calm the mind, allowing you to eventually achieve self awareness.
Karma Yoga
Karma (discipline of action) is generally referred to in the sense of doing good or bad to others will result in the same thing happening to you. In yoga terms, Karma means a selfless action and to perform this kind of yoga, you are supposed to surrender yourself and serve humanity and mankind selflessly.

Karma yoga is based in Hinduism and was founded by Bhagavad Vita. The main aim of this type of yoga is to purify the mind and heart, getting rid of negative energy and negative thinking. The important aspect of Karma yoga that you must understand is that you will learn to have no attachment to the results of your actions, as this will lead you to freedom of fear and sorrow.
Karma yoga as you can see is more spiritually based than physically and there are no specific poses that are linked to this type, but it is more about using the best postures that you are comfortable with, therefore they tend to be simpler.
Bhakti Yoga
Bhakti is about divine love and faith, and is a more spiritual type of yoga, where the person devotes time to all living things including humans, offering forgiveness and practicing tolerance. It is very similar to Karma yoga. The forms of love that this type of yoga focuses on are:
1. Material love 
2. Human love 
3. Spiritual love

Bhakti movements originate in Hindu scriptures and there are 9 principles that are followed which are:
1. Srvana (Listening) 
2. Kirtana (Praising) 
3. Smarana (Remembering) 
4. Pada-Sevana (Rendering Service) 
5. Arcana (Worshiping) 
6. Vandana (Paying homage) 
7. Dasya (Servitude) 
8. Sakhya (Friendship) 
9. Atma-Nivedana (Surrender to Self)

Bhakti yoga follows more meditation rather than physical poses.
Jnana Yoga
Jnana, also called Gyana yoga, is a Hindu philosophy all about the right of knowledge and true wisdom. It focuses on clearing the mind and releasing negative energy from the body and mind. Through this type of yoga you take the path to enlightenment

Jnana can be followed along with all other paths of yoga and starts from the experiences that everyone has, allowing you contemplate deeply in order to realize the truth.

Jnana yoga focuses on uses three main points or principles which are:

1. Viveka (the path to self realization) 
2. Neti-Neti (removal of false ego and materialism) 
3. Vicara (Final understanding of self realization)

These principles allow the yogi to follow the correct process to gain the real knowledge or truth about themselves and their lives. This is also more meditative than physical.
Tantra Yoga
Tantra (expansion) is the one type that most people are curious about as it focuses on erotic sensuality and sexual well being. It teaches enlightenment through transcending oneself using a system of rituals. It is about becoming aware of your body and expanding your mind so that you can gain access to all levels of consciousness. The various rituals that are practiced bring out both the female and male aspects in each person and this is said to be the only way to awaken the spirit deep within.

While sex is one of the rituals, it is not the main part of tantra yoga. Some practitioners even suggest a life of celibacy.

There are tantra yoga poses for couples to do together to enhance their sexuality and gain a special type of connectedness in their relationship, but it can also be done individually which is actually called Kundalini yoga.
Tantra poses are similar to the traditional ones like downward dog and warrior, but they require relaxation and the ability to push oneself and expand further. The pelvic tilt, the yab-yum, and Hercules are other common Tantra yoga poses.
This form of yoga is great for both physical and mental awareness.
Bikram Yoga
Bikram yoga was not included in the traditional 6 forms that are usually talked about, as it is a relatively new form of yoga, but well worth mentioning as its popularity as soared. It is also called Hot Yoga.
It was developed by Bikram Choudhury with 26 postures and 2 forms of breathing exercises. This type of yoga is done in a very hot room where the temperature is roughly 40 degrees Celsius or 105 degrees Fahrenheit.

The Best Fat Loss Workout Program

The Best Fat Loss Workout Program
The reason why people are not very successful with fat loss, is because people can not find the right information, that will truly be helpful. 

There is some very helpful information about nutrition and exercise, but it is scattered all over the place and it is hard to find. The best fat loss workout program should contain all the necessary information, that is one place, like Burn The Fat Feed The Muscle, for example.
One of the obvious problems people have, that does not able them to lose fat, is not doing effective workouts. A lot of people are exercising and working out a lot and working hard, but they really do not know what they are doing. The worst thing of all, is if you are working very hard but not getting any results, which is exactly what people are doing.

For example people mostly know that aerobic exercises are necessary for fat loss, because they burn a lot of calories. But people do not know, that if they also include weight training exercises to their workout program, then they would burn fat more effectively and faster. It is important to know exactly what you are doing, analyze everything and learn from your mistakes.

There is no perfect workout program, that works for every person. The basics are the same, but each person has to pay attention to what they are doing and get as much feedback as possible. There is always room for improvement and if you do not know what to look out for, then you are not using your full potential.

The best thing anyone can do, is learn from real experts to lose fat quickly and effectively. If you do that and you also work hard, then you can get the most out of your workouts and make a lot of small improvements, that you otherwise would not have made. The more you learn the more information you have and the more effective you can make your workouts.

4 Examples of First Day Workout Programs at the Gym

4 Examples of First Day Workout Programs at the Gym
Most people sign up for fitness club membership for one common reason, losing weight. Others just want to maintain their body weight but develop more muscles. Your first attempt to try out a session at the gym may be new to you. What to do first, next and last is your concern. How to do your routines is your next query. Which specific machines to use is another afterthought.

These 4 samples of first day workout programs at the gym must give you some hints as to how you're spending the rest of your sessions. Take them into consideration and compare with what your fitness guru has to suggest.
1. Warm-up, Treadmill Run, Abs Machine and Tone Down. You can start with 5 minutes of stretching your main body parts to be used for the entire session such as legs, arms, shoulders, neck and knees. Proceed with 20-30 minutes of treadmill walk and run. Start with low speed and increase as you reach the first 10 minutes. After cardio session, you can hit the abs twist machine for 5 minutes of abdomen strength training. Do not attempt to do more than that as it may shock your abdominal muscles. Culminate your session by cooling down on the treadmill for 5 minutes.

2. Stretch, Aerobics, Hip Abduction Machine and Tone Down. Stretch your muscles as your way of warming up for 5 minutes. After which, you can do your cardio by joining the aerobic session for 30-45 minutes depending on your energy level. Once done, you can manipulate the hip abduction machine to increase resistance on your hips and hamstrings. You can do it for 5-10 minutes. Finish your session by calming down your muscles through mild stretching for 5 minutes.

3. Warm-up, Treadmill Run, Arm and Leg Strength Training and Tone Down. Kick off by warming up for 5 minutes. You can do some rotation of your body parts like arms, legs, knees, head, neck and feet. Then, you can walk and run on the treadmill for 30 minutes or more depending on your tolerance. But usually, first timers should only do 20-30 minutes. 

You can do arm and leg strength training afterwards. Do not do dumbbells yet. Instead, you can get the assistance of a fitness instructor to guide you how to use the machines intended for them. Tone down by walking on the treadmill for 5 minutes.

4. Warm-up, Elliptical Machine, Abs Crunch and Tone Down. Do the warm up for 5 minutes and get to manipulate an elliptical machine for your cardio exercise for 30 minutes. This is followed by the abs crunches to aim attention on trimming your waistline and strengthening your abdomen muscles.

You can do it for 5 to 10 minutes. You can tone down by simple stretching for 5 minutes. If it's your first time to be in the gym, do not hesitate to ask questions. It's better than assuming. Fitness gurus are there to assist you with anything.

How To Plan Your Diet and Workout Routines To Lose Weight Safely

How To Plan Your Diet and Workout Routines To Lose Weight Safely
If you are researching online to check how you can plan your diet and workout routines to lose weight safely, I'm sure you must have come across thousands of sites offering you different types of information. This post lists the important points you have to keep in mind when you want to lose weight safely.
Your Weight Loss Diet Plan
Planning a sensible diet is not rocket science. The best person to decide what your body needs is YOU. So take a hard look at yourself, and come up with your:

1. Eating hours.
Deciding your eating hours is simple. Observe how often you get hungry, and make a note of it. This way will help you mark the times you should eat before you get hungry. Never force hunger on your body. It just leads to overeating. So plan your meals around the times just before you get hungry.
2. Foods to avoid.
You know very well which foods make you feel bloated, heavy, etc. If you're not sure, give us a buzz and we'll work you through the process. Bottom line here is to avoid those foods in your every day diet. Keep a separate day to gorge on those.
3. Food consumption rate.
Your food consumption rate is basically the number of times you need to feed your body to avoid any exhaustion, fatigue, general bad feeling. Some people are okay with three small meals a day. Some lose weight with six meals a day. So what's your count?
Your Weight Loss Workout Routine
This is something you need to discuss directly with experienced consultants because what might work for someone might be harmful for another.
And one more thing - you have to consult with your physician before starting any diet plan or workout routine. This is a MUST. If you're suffering from hypertension, pain, diabetes, etc. then your physician can tell you what might work, and what might be potentially harmful for your body. It's important you talk to your physician first, no matter if you think you're healthy. Why take unnecessary risks with your well being, right?
In conclusion, I'd like to state the best way to design your diet plan is by listening to your body. Someone else can't decide what you want to eat, and when to eat. It's you who will decide. You can of course look to someone else to draft out a good diet plan, but you have to be actively involved in the process. And finally, talk to your physician before starting any diet plan or workout routine.