Category Archives: fitness

Four Tips to Instant Fitness

It’s the middle of July, and you know what the means:

It’s Half Year Resolution time!

OK, let’s backtrack a minute. Resolutions are for New Years. And New Years was six months ago, and is still six months away. What possibly is he talking about?

Well, what better way to make a successful resolution than by getting a six-month head start, putting less pressure to succeed? By getting this head start today, in July, your goals will be six months easier when January 1st rolls around.

Some gyms estimate that half of their business is generated by New Year’s Resolutions. We’ve all made them. Whether your goal is to lose 20 lbs, go to the gym five days a week, stop smoking or spend more time with your family, what is so special about the New Year that makes people want to strive to do better.

It’s July, it’s the dog days of summer, and you need to get a six month jump on your resolution today! So stop waiting till 2007 to get in better shape, do it today. Here are four tips that will make you reaching your “Half-Year Resolution” much, much easier to reach.

1. Get a schedule

I can not stress this enough. The first two weeks is that hardest part of any new aspect of your life and going to the gym is no different. If you want to work out everyday before work, do it everyday! Don’t skip a day, because that will quickly turn into skipping every other day, and before you know it, you’re back to making a New Year’s Resolution. Seventy percent of people who sign up for a gym membership stop going after two weeks. Seventy percent.

2. Get a difficult workout

OK, I’m sorry, but there’s nothing in the air that will magically make you reach your fitness goals. If it is to lose weight, you need to hit the cardio at a relatively fast pace, increase the difficulty periodically, and combine a safe weight training routine. The correct weight training done at a faster pace will burn just as many, if not more, calories than cardio.

3. Write down everything you eat and drink

And I mean everything! Those margaritas on a Friday night still count against your diet, and they do add up! If you go to Staples and get a composition book and write down everything you eat daily, along with the total number of calories, you’d be amazed at where you can make changes.

4. Buy measuring devices

This is the single most important tip you will receive. Everyone (should, at least) knows where the nutrition information is on all the food we eat. But 2 ozs. of pasta? How much is that? The only way to know is to buy a digital scale (I bought mine for less than $30) and weigh your food. I know, it sounds strange, but it will help melt the weight right off.

These four tips, if done daily …

The Importance of Health and Wellness

The importance of health and wellness has certainly come to the forefront of the health industry in the last decade. With the baby boomer generation nearing or entering their senior years, strained health and medical services, and the realization by greater numbers of people of the limitations of medical science, society has developed an increasingly prominent attitude of responsibility towards one’s own health and wellness.

No longer are people solely relying on doctors or hospitals to make them better if they get sick. Instead, the approach has changed to one of illness prevention, to maintain or improve the state of health that already exists. The incredible boom in the health industry overall bears witness to these trends.

The importance of health and wellness is reflected by the fact that diets, weight loss programs, exercise programs and equipment, fitness facilities, spas, nutritional supplements and activity/leisure groups of all sorts are now commonplace in our everyday lives. Some of these changes are driven by the extreme demands and long waits for treatment in the health care system, but also by the desire of the working generation for a more active lifestyle after retirement, with the hope of being fit and well enough to participate in their chosen activities. For these goals to manifest into reality the base of good health must be built up throughout life, not just to try to repair the damage after it’s been done.

So it has become clear why the health industry has turned in its present direction. Only by placing the importance of health and wellness as a priority now can anyone make the most of their future.…

How to Determine Your Overall Fitness Level

What constitutes fitness? How do you know if you are physically fit or not? Just like any other physical or physiological characteristics like height or weight, fitness is a relative measurement. We can safely assume that a weekend runner is more fit than a habitual couch potato, and in turn, is less fit compared to a marathon runner. Experts use several tests to judge a person’s level of fitness. Here are some of them:

1. Resting heart rate – Your resting heart rate or pulse is the number of times your heart beats in a minute. It indicates how hard your heart needs to work in order to pump your blood around your body. A normal resting rate should be between 60 to 90 beats per minute. Well-trained athletes fall into the low-end of this normal range because their hearts have become very efficient pumping machines.

Heart rate can be affected by many factors like medicines, stress, physical activity, or stimulants like coffee. The best way to get your resting heart rate is to measure it first thing in the morning for three consecutive days.

2. Heart rate after exercise or physical activity – Your heart rate naturally goes up during exercise or physical exertion. Try to exercise for 15 minutes on a stationary bike or treadmill and then get your pulse rate. This number, just like the resting heart rate, should go down after sometime of getting into a regular aerobic exercise program.

3. Blood pressure – Blood pressure is a measure of how hard the heart has to beat in order to push your blood through your blood vessels. It also indicates how open your blood vessels are. The baseline normal blood pressure reading is 120/80 although there is a growing consensus to define it as 115/75. Blood pressure varies throughout during the day depending on several factors like mental state and physical activity. If it measures consistently higher than 140/90 throughout the day, for several days, you are considered hypertensive and should see a doctor for prescription medicines to lower it.

A regular exercise program helps to normalize your blood pressure by helping your blood vessels to relax. Again if you’re hypertensive, be sure to consult your doctor about the types of exercise routines that are appropriate for you. He or she may forbid you to do weight training exercises which can cause a rapid rise in blood pressure.

4. Percentage of body fat – In general, the more body fat you have, the more prone you are to developing health problems like heart disease, hypertension, and even some types of cancer. However, this must be considered in conjunction with other factors like diet and exercise habits. Also, where your fat is distributed may be more important; studies show that abdominal fat, the kind that deposits itself around your waist (and in your abdomen), is more associated with heart disease risks than fat that is deposited around your thighs.

This is not to say body fat is …

The Truth About Being Fit: Why The Buff Gym Fans Are Less Healthy Than They Think They Are

Everywhere you look whether it’s magazines, TV, or other sorts of advertisements like internet, there are information and articles about fitness and health, and suggestions to what responsible people should do, health-wise. You can’t afford to not wonder what the fuss is all about and wonder if you are giving it enough emphasis yourself. How many times do you think about the actions you do daily to contribute to your wellness? Most people know in their hearts that they have been leading unhealthy lifestyles and that’s why it is normal for most to look the other way rather than to talk about it more seriously.

Being healthy and fit are not the same things first of all. You can be fit but you might not be that well. Being fit has a lot to do with a person’s tolerance of pain and their ability to endure certain strength training. Whereas, a well person has high immune system and has a healthy, and balanced lifestyle therefore well people don’t easily get sick and once they do, they recover much faster.

Given the fact that most people in the modern days are leading hectic lifestyle, they give little attention to being fit, and well. Therefore, only few people truly understand the meaning behind it and why it is important. It is amazing how few people know and truly understand what it takes to be fit and healthy. A lot of us go and think we can just work out at the gym and build toned body to be healthy and totally forget to take care of our immune system and how well it is functioning. That’s why people don’t get it when they hit 40 years old and get diagnosed by their physicians for having many diseases, even though they’ve been hitting the gym their whole life.

It could be because they have been focusing only to build nice-looking bods, or doing cardiovascular exercises to shred pounds, without looking after health or the purpose of exercise at a bigger picture.

The reality is that to be attractive one needs to also be healthy. It is human’s biological way to find partners is to look for healthy ones to mate with for healthier offspring. And most of us just get it all wrong by only exercising but neglecting the other aspects of self-maintenance; eating right, stress controlling, and getting enough sleep.

As well as the well being of the body, the spiritual well being is equally responsible for your overall health. It is simply put like this; whatever is in your mind, it is manifested into your reality. Taking care of your mind and controlling or eliminating stress can do significant benefits when it comes to pursuing longevity and quality life. That is why Yoga has become more and more popular and recommended by physicians who are well-informed of holistic approach to better health and well being. It helps minimize many major health problems like how to lower cholesterol naturally and how to …

Yoga, Diet, & Fitness – How Do They Relate?

In today's society health and fitness is a primary concern. Obesity is growing at an alarming rate, especially within the younger population. Everywhere you turn there are offers and suggestions on how to lose weight and get fit. Many of these offer quick fixes such as pills, or specific diet regimens. While some of these may seem to work, the majority of the time they are only temporary solutions. These methods are best used to kick-start a diet, but not as a permanent solution. Usually as soon as you stop taking the pills, or following the diet regimen, any weight lost soon returns. Mind, body, and lifestyle must be in accord in order to maintain a healthy lifestyle.

Yoga – Yoga has been practiced throughout the world for many years. Yoga teachers an individual to focus on their inner self. What a person thinks and feels affects not only how they live and interact with the world around them, but also how they look and what they put into their bodies. Yoga also has many health benefits. For instance, studies show that people with high blood pressure and high stress levels have greatly benefited from practicing Yoga.

Diet – When the mind is focused and open to change, that's when an individual is mostly likely to achieve success and maintain permanent weight loss. In order to maintain a healthy diet, it is necessary to make a lifestyle change, but nothing too drastic at first. When trying something new, start slowly and do your research. Gradual changes are much more likely to last than quick ones. Do not suddenly exclude foods that you love and are used to eating. If you do, you are setting yourself up for failure. Start by decreasing your portions. It is also important to drink at least 8 cups of water daily. If you drink a glass of water before each meal, you will find that you will eat less. Try to have small small meals and snacks throughout the day, instead of having one or two big meals a day. This will help increase your metabolism.

Fitness – Exercise is also essential to being healthy increasing your fitness level. In addition to becoming physically fit, exercise can increase self-esteem and improve your mood. During exercising the body produces endorphins. Endorphins are natural chemicals the body can produce that are associated with feelings of euphoria and peace. If you are new to exercise, it is important to start out slow. Start by walking ten minutes a day. Park your car in the parking lot furthest from the building and take the stairs instead of using an elevator when possible.

They are several different ways and techniques that can be used to achieve physical fitness, but it starts with you. Find what works best for you and stick with it. Just remember; Mind, body, and lifestyle must be in sync to consistently maintain weight loss and a healthy lifestyle. …

The Advantages and Disadvantages of the Air Climber Fitness Mini Stepper

The Air Climber is a stepper style way to weight loss and toning by Brenda Dygraf. This apparatus is slightly different from the original Stepper. It offers tension settings for different levels of fitness. It also has an attachment for an upper body workout. While it offers an aerobic workout, it strengthens the muscles, gluteous, calf muscles, and muscles around the knee. With the attachment, obliques, triceps and biceps are engaged. Even considering the number of benefits this piece of exercise equipment boasts, there are some who do not find it as useful for them.

While beginners find the product a challenge, other Air Climber reviews indicate that it does not challenge the person at an intermediate or advanced level of fitness. Others find that it does not encourage correct posture to protect the knees and back. Although many exercise beginners are sold by the claims made to lose 10lbs the first week or so, beginners on a budget find $ 99 to be a bit expensive for such a simple and small piece of equipment. The only way to purchase this fitness aid is through the website.

Those thinking of purchasing this product should read some of the comments made and draw their own conclusions. There is no piece of exercise equipment that can target all the muscle groups of the body and generate an aerobic workout at the same time. A total body makeover requires several components which include: strength training, aerobic workout and of course a proper diet. …

Fitness Motivation and Weight Loss for Beginners

When you think about losing weight, working out is usually the first thing that comes to mind, along with dieting most of the times. Obviously, this is with a reason, working out plays a huge role in weight loss. Here we’ll find out a couple of things you need to know when you want to start working out for weight loss.

Always start small

When you haven’t worked out for years and suddenly want to start hitting the gym five days a week, you are setting yourself up for failure. Not only do your muscles need to be build up slowly, your mind also needs to accustom to your new routine and make a habit out of it. So, it’s a better idea to start with working out one or two days a week and stick to light exercises in the week. Yoga or walking can be a great place to start building some muscle and improving your fitness.

You need to plan your work-out sessions

I don’t know how this works for you, but if I don’t plan something than it doesn’t happen. This also goes for work-outs, you need to create a plan that fits within your schedule and stick to it. You should also make it yourself as easy as possible. This means that you put out your work-out wear before you go to bed, or sleep in it even. This could also mean that you work-out at home or that you choose a gym that is close to your home or work.

Don’t try to make it perfect

Trust me, you’re not always going to stick to your schedule perfectly. Some days you won’t find the time or you’re just not feeling it. You could give up your entire journey because you failed one time, but isn’t is a lot better to go harder the next day. Use your failures to remind yourself why you are doing what you’re doing and don’t let them get you down.

Learn to persists

When you start with your fitness journey you are very motivated, but this initial motivation will fade slowly. Many people quit trying when they do lose their motivation. If you always quit when it’s getting hard then you won’t ever be able to achieve anything. So, change things this time and persist just a little longer to make working out a habit, before you know it you’ll have lost all the weight and gained muscle.

Find a work-out that you love

The only way you’ll stick to your routine is when you love what you’re doing. Don’t force yourself to hit the gym when you absolutely hate it, maybe you’re more of a runner. Or when you despise having to get out in the cold to run, then possibly an inside yoga session is more your thing. I promise that there is something out there for you as well, you only need to find it.

Find the motivation within yourself

Exercising because you promised your wife, …

Health Promotion Program – Benefits of Health Promotion in the Work Environment

Benefits of health promotion are not only for the workplace of a company it also touches the interest of the employees. There are various types of benefits that are transferred from the employee to their members of the family.

Teaching and supporting are the best feasible ways of communicating health tips to the employees. Already thousands of people get their health information from TV, Internet and magazines.

Benefits of Health Promotion

  1. Health Awareness — Most of the employees like to follow these tips for the benefit of working together. Some of the areas of health awareness are such as awareness concerning alcohol and tobacco, recreation, fitness, nutrition, heart health, urology problem, diabetics etc. Also workplace safety areas and workplace health promotion are very effective.
  2. Workplace Health Promotion — It will lead to a general shrink of health care expenses, health maintenance, health education and other preventive measures for various diseases. These are all crucial for generating a solid institution within an association. Workplace health promotion is having the strong evidence to supports the success of wellness programs or health programs. This type of inventions is making the important difference in the managerial structure.
  3. Health Programs — Most of the popular companies would like to implement the wellness programs. They are encouraging not only their employees to improve their health lifestyle but the members of family as well. Mental health programs are part of health support on the workplace. It can function as a barometer to show the state of wellbeing of the employees. This is the significant factor for mental health programs.
  4. Positive Working Environment — Company employees enjoy many of these types of strategies for they reduce behavioral problems and suicide rates. Stress management classes and/or mental health programs have resulted in a decrease of domestic aggressions due to a positive working environment for the employees. On social level there is an important reduction of child abuse and also spousal abuse.

Generally the safety and health promotion or occasional health both help to reduce the number of disabilities and deaths at the workplace. Safety and health issue of employees are part of their workplace environment therefore wellness programs and common health promotion occurs in the work environment. Training workers while implementing wellness and safety procedures results in a significant decrease of injuries. As job injuries reduce, workers asking for a compensation claim reduce. To conclude workplace health promotion is an excellent tool for the company to show the employees that their health is the most important to the organization.…

Exercise and Booze – Diet and Fitness

It’s Friday afternoon, your work is done, and a drink with some friends seems like the perfect way to unwind from the week. Even though you deserve to go out and relax there are a few things that you should definitely keep in mind if you plan on having a few drinks.

Is tomorrow going to be a day for exercise? Since you exercise regularly, a few drinks won’t really hurt anything, right? Well studies show that alcohol reduces your strength, endurance, recovery-time, and your ability to burn fat essentially sabotaging your diet and fitness efforts.

Whether it’s beer, wine, or hard liquor, any alcoholic beverage has a negative effect on your central nervous system and brain, especially if taken in sufficient quantities. If you drink regularly, over time you can severely deteriorate your central nervous system. Even sporadic drinking causes nerve-muscle interaction to be reduced in the short-term, which results in strength loss.

When alcohol reaches the blood cells, it typically damages them. Regular drinkers (that is not to say alcoholics per se) typically have an inflammation of the muscle cells. Over time some inflamed cells can die which ultimately result in less functional muscle contractions. Drinking alcohol also causes more muscle soreness after exercise, which means longer recuperation time is required after workouts.

Alcohol has a myriad of negative effects on your circulatory system and heart as well. When you drink, heat loss increases, because alcohol causes your blood vessels to dilate. The loss in heat can cause your muscles to become quite cold which results in slower and weaker muscle contractions. That’s why when you drink you may see a reduction in your physical endurance.

As if that isn’t enough, alcohol can also lead to digestive problems. Alcohol causes insulin to be released, which increases the metabolism of glycogen, this causes your body to essentially hold fat. Alcohol also hinders the absorption of many essential nutrients. One can even become anemic and deficient in type-B vitamins. So you can see how alcohol can derail your diet and fitness goals.

Your liver detoxifies alcohol from your body so the more you drink, the harder your liver must work. Alcohol can cause serious liver damage even destroying some of your liver cells.

It sounds as an extreme way of putting it but one must remember that alcohol is a poison. It just happens to be a legalized poison with overwhelming social acceptance. The fact is alcohol can really harm your body if you aren’t careful.

Alcohol is also a diuretic so drinking large quantities will put a lot of stress on your kidneys as it dehydrates you. This dehydration also causes hormones to be secreted which can also lead to increased water retention and that’s never a good thing.…

300 Workout for Women

Women need to strength train for fat loss. That’s surprising. And women can also train hard. That’s surprising to a lot of folks as well. Here are some cool workouts for women’s weight loss.

Now just because the 300 workout was built for a guy’s movie doesn’t mean we can’t modify a workout originally made to chisel male Greek Statue bodies into a workout that will turn the average gal into a fitness Goddess.

The original 300 workout is brutal, and there are two ways we can modify it. First, by using the same exercises and decreasing the reps. And second, by keeping the reps but reducing the intensity of the exercises.

Let’s do option A first, doing a workout with mostly the same exercises but fewer reps. So this becomes a 125 rep workout. Its tough, and is really for advanced female fitness only. A more beginner exercise is below.

a) Pullups – 5 reps (if you can’t do real pullups, use the assisted pullup machine or even pulldowns)

b) Deadlifts with 25lbs – 30 reps (in the original workouts, they used 135 pounds. We’ll decrease the weight and use the EZ curl bar instead. Alternatively, you can do dumbbell squats with 15 pounds per hand).

c) Pushups – 20 reps (do a combination of regular and kneeling if necessary)

d) 12-inch Box jumps – 25 reps

e) Floor wipers – 20 reps (Use the EZ Curl Bar again, or a broomstick)

f) 1-arm Clean n Press with 10lbs Kettlebell – 20 reps total, not per arm

g) Pullups – 5 reps (same as above)

A woman with a moderate fitness level might try this 100 repetition workout (remember – minimize the rest between sets):

5 bodyweight rows

15 bodyweight squats

5 pushups

50 jumping jacks

10 mountain climbers

10 lunges

5 bodyweight rows

Those are some challenging workouts. Work with a trainer to come up with other ideas.

Just do this workout once as a test. You might try it every couple of months or so as a comparison, but don’t train like this everyday.

And as always, train safe. If you aren’t sure about the technique, your form, or don’t feel comfortable with the workout, skip it!…