Category Archives: fitness

Reducing Body Fat through Fitness at Home

Exercising at home is often the last place you think about when it comes to losing weight, staying fit and just generally maintaining an active lifestyle. In reality, the home has to be one of the most effective and convenient locations to exercise. We spend many ‘dead’ hours in our home, doing next to nothing, watching TV, relaxing and being quite unproductive. In addition, with the lack of spare time to take advantage of the benefits that exercise offers due to our hectic schedules and busy lifestyles, time is one of the most common reasons why we can exercise, even though we know how much we should! Now we can make this so simple. 15-20 minutes is all it takes to get started – to build a solid foundation of strength, endurance, balance and flexibility.

Home however, is the perfect environment to exercise. When shown how to exercise correctly there are hundreds of exercises you can perform at home effectively with minimal or no equipment.

Your greatest asset to working out at home though is motivation and confidence in your ability to perform the exercises safely and effectively.

To set up a basic fitness room in your house, all you would need is the following items:

o Fit Ball

o Exercise Tubes

o 1 Pair of Dumbbells

o Jump Rope And…

o Yourself

That’s it! You are ready to go. The above listed equipment offers such an abundance of variety to keep your body stimulated and guessing for years of training at home.

The key to any exercise program, regardless of goals, objectives and equipment is ICV – Intensity, Consistency and Variety. The combination of these three parameters alone will determine your successes.

Intensity – refers to how much effort you put into your training. The best way to monitor your exercise intensity is by measuring your heart rate. Take 2 fingers and place them on the side of your neck. Count the number of ‘pulses’ in 15 seconds a multiply by 4. This will give your beats per minute or BPM.

Consistency – refers to your frequency of exercise. You should be making exercise a part of your ‘daily’ life. Yes that’s right, daily! Whether it is going to the gym, playing tennis, golf, trekking or yoga – whatever it may be.

Variety – this is essential. Constantly varying the stimulus of exercise ensures your body constantly changes, adapts and progresses. I like to sue the analogy of reading a book. If you read the same book over and over again, you are not going to learn anything new, are you?

Fitcorp Asia is also the only organisation in Thailand to offer Online Fitness Training. At a fraction of the cost of one-on-one personal training, OFT allows anyone with internet access can now have access to personalized exercise programming and support 24 hours a day, 7 days a week. We will discuss this in more details in future articles or log onto http://www.fitcorpasia.com or http://www.personaltrainingbangkok.com to learn more on …

What is a Healthy Eating Plan?

Healthy eating is important for everyone, from babies to the elderly. Learning to eat well is more than just eating a variety of foods so that your body gets the proper nutrients. It is also about enjoyment of foods and maintaining a healthy weight. Anyone can eat for good health. It involves 2 simple steps. First is to eat foods from all the different food groups. The second step is to eat a variety of foods from each group every day. Sounds simple. However so many people are not following a healthy eating plan. Busy lifestyles, availability of fast food, advertising and a lack of understanding of what healthy food is, all work against people trying for healthyier eating. Unhealthy eating causes illness and weight problems. Type 2 diabetes is increasing dramatically and is directly linked to the increase in obesity. Heart disease and some cancers are also linked to obesity.

A study by the Medical Journal of Australia found that 56% of Australian adults are considered overweight or obese. This is a 61% increase in obesity since 1991 Un-treated obesity poses significant, even life-threatening health risks.

Everyone understands the importance of having car / home / insurance. Have you considered the importance of nutritional insurance? This means eating the foods that will protect you against future disease, and understanding the benefits nutritional supplements can provide.

If you are currently not following a healthy plan you will be surprised that you are most likely not eating enough. You may need to increase the amount of food you consume.

Daily Food Suggestions

Fruit 2-3 servings, Vegetables 5-7 serves, Protein 3-6 serves, Whole grains 2-3 serves, Dairy 2-3 serves

Antioxidant Super Foods

Antioxidants help prevent cellular damage. Eat plenty of foods rich in antioxidants such as almonds, berries, citrus, carrots, spinach, tomatoes, and bell peppers.

1. Top your cereal with almonds or berries; Add tomatoes to sandwiches, soups or stews; Layer your whole grain bread sandwich with slices of peppers and fresh spinach.

2. Pack a snack bag of nuts, baby carrots, grape tomatoes, and bell pepper slices for a nutritious pick-me-up between meals.

3. Protein snack bars carry easily for quick energy and a tasty treat.

Calcium

Calcium is the super nutrient that keeps bones and teeth strong. Now research shows that low-fat dairy also helps people lose weight! The best sources of calcium come from the cow.

1. Start your day with a protein rich breakfast. Add a bowl of whole grain cereal topped with skim milk and fresh fruit for a breakfast of champions.

2. Snack on low-fat yogurt or cheese between meals for an energizing treat.

3. Calcium-fortified juices and cereals are excellent alternatives to meet your three-a-day requirement.

Fiber

Fiber does wonderful things for the body, from lower cholesterol levels, keeping you regular, and sometimes preventing certain cancers. Grandma called it roughage and we need plenty of it each day.

1. Read food labels to find whole grain breads and cereals that provide three or more grams …

Benefits of Starting a Family Fitness Plan

Family fitness makes exercise fun. Often overweight or obese children do not see fitness as something "fun" to do. Instead they look to more passive activities like playing videogames, watching television, reading or just talking with friends. By creating a family fitness plan you are showing your children by example that fitness is fun. Even if you have not had a fitness plan before, your children will pick up quickly on your good example. Families that exercise together get fit together. If you are overweight too, you'll lose weight as well.

There are many activities you can do as family fitness. Try starting out with something simple, like walking or biking. Walking is an ideal activity as you do not have to buy any equipment and everyone can start no matter their level. The key to walking is to create a route ahead of time and know where you are going to walk. Try making it a goal to walk to a specific destination and then back again. Or get in shape to walk a charity walk together.

Family fitness is a social activity for many families. This is a great way to spend time with your children. As you participate in the fitness activity, you are spending time together. You can enjoy being with each other. So it is not just the sport, it is doing the sport together. It is critical to select sports and fitness activities that your family enjoys together.

There are fitness activities you can do to enjoy every season of the year. Families can ski and skate and sled in the winter. You can hike and go apple picking in the fall. You can rollerblade and play baseball in the spring. Your family can swim and surf in the summer.

Family fitness is something your family can do either indoors or outdoors, depending on the activity. There are some activities you can do both indoors or outdoors, like playing basketball or even swimming or ice-skating. Then there are other activities you'll need to be either indoors or outdoors, like surfing is very much an outdoor sport. This is an ideal way to enjoy the outdoors and the seasons.

As your family gets in shape, there are more sports to explore. Your family can start with walking and then advance to hiking or mountain climbing. Or you could even look at rock wall climbing, which is done indoors and can be very challenging but is great exercise! You can participate in many sports no matter your fitness level, but some sports are more suited for the intermediate to the advanced level fitness enthusiast.

Best of all, as your family participates in fitness you'll see your children change. You'll see them get healthier and lose weight. If they have asthma, you'll see it reduce or even disappear completely. They'll find it much easier to go to sleep. They'll have reduced stress and higher levels of concentration. Family fitness can improve every level of their life! …

Understanding the Definition of Health Related Fitness

Being a Health and Fitness Professional, it is my job to understand terms and definitions which are commonplace to this industry, as well to keep abreast of evolving trends. Through my experience, I have found that a number of terms deserve a little more clarification than that which they are granted.

Aside from clarifying the definition of Health Related Fitness, this article intends to shed some light on a few of the associated terms, and to show their respective distinctions.

Is it simply all in a name?

The fitness world seems to use the concept Health Related Fitness like a generic fitness principle – interchangeable with others like “Physical Fitness”, “Health and Fitness” or simply “Fitness.”

While all of these terms can be included under the broad term Health and Physical Fitness, they individually refer to different aspects – both generic and specific. Unfortunately, references to these and other fitness-related terms are often vague, while consistency in their intended use is meager at best; there is a kind of “generally accepted” use for them, but individuals often rely on own interpretation, and this can lead to confusion.

With that said, does Health Related Fitness simply infer fitness by means of good health? Not quite. That is why we need to understand a little more behind these words before digesting the definition.

How did the term Health Related Physical Fitness come about?

That is a good question. One could probably ask what is this concept all about – can we not simply use the terms “Fitness” or “Physical Fitness” instead?” Why Health “Related”?

The main reason stems from the fact that most health and fitness terms are used inconsistently and often refer to different concepts or notions. Subsequent to the 1996 report from the US Surgeon General (Physical Activity and Health; a report of the Surgeon General), there was a move to try and address the alarming rise in obesity levels among the general American public. Studies and initiatives required standardization among clinicians, health practitioners and fitness trainers to grapple with the task at hand. Enter “Health Related Physical Fitness”, a working term to address the general state of health among the public.

The definition of Health Related Fitness

According to the American College of Sports Medicine (ACSM), the main authority in this field, ineffective definitions with unclear and subjective wordings, as well as definitions containing terms which themselves require defining, have contributed to confusing the term “Physical Fitness.”

There exists no reliable guide for Health and Fitness Professionals to measure “Physical Fitness”, because the term has been so loosely and inconsistently defined. It is therefore that one should consider the concept of Health Related Fitness. The definition therefore centers on the 5 Components of Physical Fitness which relate to “good health.” These Components are:

  • Cardiorespiratory Fitness
  • Body Composition
  • Flexibility
  • Muscular Strength
  • Muscular Endurance

On the other hand, Skill Related Fitness Components are:

  • Balance
  • Reaction Time
  • Coordination
  • Agility
  • Speed
  • Power

According to the Centers for Disease Control and Prevention (CDC), …

Isolateral Exercise – What is it and Why is it Beneficial? The Answer is Here!

Isolateral exercise is a technique that is used in strength and fitness training to work one particular side of the body at a time rather than trying to train both sides at once. For instance, if you are used to doing traditional push-ups then a more isolateral based movement would be to execute a one-arm push-up. This a great way to maximize the strength on that one side of the body.

So why do people do isolateral-based movements? Well to start, when considering developing a highly effective strength and conditioning program one must include isolateral based movements in their program to optimally develop symmetry and equal total-body strength. There are basically 2 benefits to executing this type of movement. The first is that you allow the working side of the body to lift the weight or resistance on its own without any assistance or compensation from the other side. This allows for a greater increase in strength independently on each side of the body.

The second benefit includes a transfer of strength, or cross transfer, from the working side of the body over to the side that isn’t executing the lift at that particular time. This is why it is still beneficial to train the body, if possible, even during an injury. Your body can still benefit from exercise even if you aren’t training a particular body-part. An example here would be that if a person broke their right arm and that arm is in a sling, then it can’t perform any tasks. However, the left arm can. Doing something as common as arm curls with the left arm can cross transfer strength over to the injured right arm.

So now you know what isolateral exercise is and how it works. You are beginning to learn the secrets of strength and exercise!…

Golf Fitness Exercises For the Junior Golfer

Golf fitness exercises for the junior golfer can be beneficial to the development of the golf swing in many ways. Learn what the best golf exercises are for the junior golfer. Learn how as a junior golfer can increase the accuracy, consistently, and power in their golf swing.

I receive many questions about the junior golfer and golf fitness programs. The questions are on a number of different topics, but they generally fall into three or four different categories. Typically the questions are; at what should a junior golfer begin utilizing golf fitness exercises, how often should a junior golfer implement golf fitness exercises, and finally what are the best golf fitness exercises for the junior golfer? Typically this last question is the most commonly asked question. This article is intended to provide some answers to the question; what are the best golf fitness exercises for the junior golfer?

First and foremost golf fitness exercises can be of great benefit to the junior golfer provided a few principles are adhered to in the development of such a golf fitness program. We are obviously aware certain exercises are beneficial to the golfer and others are not. Keep in mind regardless if you are a junior, professional, or senior the exercises within your golf fitness program should center upon developing the body around the golf swing.

This single principle indicates certain exercises are of greater benefit to the golfer than others. Generally speaking, the exercises should focus on developing your body to the positions, movements, and physical requirements of the golf swing. This equates to exercises developing the required flexibility, balance, endurance, strength, and power required of the golf swing. For example, we are fully aware the golf swing requires you to make a full shoulder turn. A portion of the ability to make a full shoulder turn is contingent upon the golfer's flexibility (regardless of if you are a junior golfer or not). If you are lacking flexibility the ability to make a full shoulder turn, the golf swing will be compromised, and allowances may set into your golf swing. That being said, a portion of your golf fitness exercises, specifically your golf flexibility exercises will focus on developing a full and effortless shoulder turn.

The junior golfer is really no different than golfers of a different age when it comes to the basic principles of a golf fitness program. The goal of the golf fitness program is the same, and the physical components of the body to be developed are the same. The goal of the golf fitness program is to develop your body around the golf swing in order to create a more powerful, consistent, and accurate golf swing.

The difference for the junior golfer comes down to what are the best exercises within each of these categories. Typically the junior golfer is not as physically developed as an adult because changing the exercise prescriptions that are best for them. Meaning, the categories to develop within the body for …

Horizon Elliptical Trainer Review

Horizon elliptical trainers are inexpensive machines designed for the budget-minded. They compete heavily in the $500-$1,000 price range with brands like ProForm and Nordic Track. Before I proceed with this review, I must state that I am never comfortable recommending elliptical trainers for less than $1,000. They generally are equipped with cheap components, and are not well engineered. Spending $1,000 or less is not going to buy you a precision machine. That is evident when you test the Horizon elliptical trainers.

Most of my fitness equipment testing is at stores like Dick’s Sporting or Sports Authority. Testing equipment in these mass retail environments can be very revealing. That is due to the fact these machines are abused. You get a real sense of the durability of a particular model.

My experience is that the Horizon elliptical trainers do not hold up well under strenuous use. At least half the machines I tested had loose handlebars. Of course, all you have to do is tighten them, but few other machines had that problem. Some of the Horizon ellipticals developed squeaks, while others seemed less than stable. I

Small Stride Lengths

My biggest complaint about the Horizon elliptical trainers is the stride. Although this is not true with all their machines, I find many have a very small stride. I am average height, and when I get on the lower cost Horizon ellipticals, the stride seems short and restricting. It is less of an elliptical motion, and more circular. You tend to bounce. This is particularly true with the ellipticals that have the 14″ stride. They are designed for little people. The 18″ stride machines are preferable.

If you are shopping for a Horizon elliptical trainer, you will notice they have numerous models. They sell in two series, the Elite and the Horizon. On their web site, I counted 13 models. On Dick’s Sporting Goods site, I counted several more models that are not listed on the Horizon site.

If you were considering purchasing a Horizon, I would recommend staying away from the low-end models. Consider the CSE 4.6 or the EX44. Both are available at Dick’s, and have 18″ strides, with a nice range of resistance levels. Call first to see if the store in your area carries these models. You may also want to consider an extended warranty, particularly if you plan to use the machine extensively.

So should you purchase a Horizon elliptical trainer? It depends! If your budget is limited and you cannot spend more than $1,000, the Horizon is definitely a contender, and one of the better values. However, if you plan to workout regularly, and want quality and durability, you need to move up to the $1,500+ price range.…

Keeping your New Years Health & Fitness Resolutions in 2007

Yes, it is that time again when most of us decide to make some changes in life. These are normally related to our health. Stop smoking, start training, lose some body fat, start eating healthier and so forth. According to a study conducted by GNC, 55% promised to eat healthier, 50% resolved to exercise more, and 38% wanted to lose weight.

This is the probably the worst time to make changes in your life. For one, it is highly ineffective and from previous experience, there are very few of us who actually stick to them! Only 20% of us actually stick to our new promises we make to ourselves. Most new years resolutions are the same every year, and, tend to fade away come February.

Don’t let the statistics determine your success. Here we will offer you some inside tips to help you become that 20% and ensure you resolutions remain in tact and become achievements. Never again will you need to make these New Year resolutions.

Develop a Support System

Tell your friends and family about your gaols and how you will achieve them. Better still, set some mutual goals with your friends and work together. Ask them to follow up with you on your progress from time to time to ensure you are on top of things.

Make your Resolutions Attainable

Don’t try to conquer Rome in a day. All goals must be realistic and achievable. Give yourself the best chance possible at achieving them. Don’t plan to run a Marathon by March. Aim to participate in a 10km walk or a fun run for charity. There are plenty of small events in Bangkok that you can choose from.

Make a Plan

If you fail to plan, you plan to fail. Just as a business is only as successful as its business plan, your lifestyle works on the same principles. Write down specific dates to achieve your goals.

Break it Down

If your goal is to lose say 5kgs, the write out step by step, just how you will achieve this. If you have tried to achieve this before, also write down the obstacles you experienced that prevented you from achieving them. Then set out to minimise them. If work is one reason why you can get to the gym, then go for a walk at lunch time or speak with your superiors or HR department to introduce workplace health and fitness initiatives.

DON’T DIET!!!

We all know diets don’t work. Changing your eating habits does not constitute dieting. Eat sensibly. Eat 4-5 smaller meals pre day. Include plenty of vegetables, protein and minimise carbohydrates. Do not eliminate them,

Reward Yourself

Reward yourself with gifts, holidays and weekends away, a spa package, massage or go shopping. Refrain from using food as a reward. You can also set yourself financial rewards. Set aside a certain amount of money each day or week for getting to the gym x times or eating your five planned meals for the day.

Keep …

Fitness Travel

Fitness Travel

Healthy vacations that allow you to get away and get fit

Do you always feel fifteen pounds heavier after coming back from vacation? All that eating out and indulging can pack on a few pounds. Whatever you are worried about packing on the pounds while traveling, already have a few to lose or just simply love exercising and would like to tone up; consider trying a fitness vacation. It is one of the hottest new trends in travel, not only do you get to get away, which in itself feels good, but you also get to lose weight and get fitter. There are plenty of fitness friendly travel options, but here are just a few of the many fitness vacations out there.

Bikini Boot Camp – Amansala Tulum Mexico

Bikini Boot Camp: Mind, Body and Spirit, was created as a place for women and men to get into great shape, relax – and feel good about their selves while doing it. This six-night program is limited to 25 men and women and is held at the chic resort Amansala, located on a secluded beach setting in Tulum, Mexico.

A day, while on this fitness vacation, starts with a powerwalk through the beautiful beaches or jungles and is followed by a combination of body sculpting, power ab sessions and Pilates. The day winds down with yoga and meditation. In between these activities, there are excursions to the nearby jungle for swimming and snorkeling in fresh water swimming holes, Mayan Clay Treatments, lots of water and plenty of sunshine.

The Bikini Boot Camp also gives its guests delicious, low fat meals free of chemicals. The meals consist of fresh cuisine grilled fish, jicima salads and mangos, which will leave you feeling lighter and healthier.

With exercise and toning, delicious low-fat food, exciting excursions and a beautiful and relaxing setting – you'll come back fitter and more relaxed.

The six-night programs are held year round, and three- and four-night programs are available upon request. Prices for six nights start at $ 1,842, not including airfare.

Fatpacking – Nationwide

Fatpacking is definitely not as resort-like and fancy as Bikini Boot Camp or other healthy spa fitness vacations, but just simple, back to basics exercise. Basically, fatpacking is weight loss backpacking. Fatpacking leaders take clients on one and two week wilderness hiking vacations with two objectives: getting fit and giving guests an unforgivable wilderness experience.

Fatpacking gives its hikers a supportive environment for slower or older hikers to feel comfortable and unrushed, so they can enjoy the beautiful scenery around them while getting fit. Unlike other programs, fatpacking allows you to eat whatever you like, but you got to carry it all on your back. The walks are intense and long, but at a slower pace. The end goal is for backpackers to lose weight, feel great, rid themselves of stress and enjoy the beautiful remote places inside which they hike.
Upcoming hikes include the Adirondacks in New York, Redwood National Park in …

Fitness Rowing Machines – A Complete Workout From Only One Equipment

A wonderful exercising machine is steadily making waves in the fitness scene. You guessed it – it’s the fitness rowing machine, sometimes also called an indoor rower. It is convenient, efficient, effective and has multiple benefits for the price of only one. It has all the benefits of many different equipment that you would normally have trouble trying to assemble and use separately, all rolled into a single easy-to-use exercising apparatus. And not only that, it’s also easy to move and store so it will not take up too much space inside your home or chosen exercise area.

The beneficial effects of the rowing machines target not only a few specific areas of the body but it tones all the parts of the body resulting in an efficient complete workout. You can get that toned shape without heading to the gym to use all sorts of equipment; it can be done by just using the indoor rower inside the comfort of your own home – all for the price of one.

Now if you were to get your first rowing machine, it would be very beneficial to you to learn everything you need to know all about your chosen equipment.

So what exactly is a rowing machine, you might ask?

Well it is an indoor exercising machine that is built to simulate the motions of rowing a boat which helps develop endurance, strength, and cardiovascular health – all while you’re inside your home, safely and comfortably seated, rowing away without all the added hassle and bustle of the outside world.

The effectiveness of the rowing machine is based on the resistance that it gives you, which is much like the resistance given by water in real watercraft-rowing situations. The levels of resistance vary for every type of user and purpose. The resistance level for the rower can be adjusted based on the user’s preference. You can adjust the resistance level to whichever suits you best and works perfectly for you with just a button on your very own workout equipment.

Resistance Types

Aside from the levels, there are also different types of resistance, namely: Piston, Magnetic, Air, and Water resistance.

The Piston type of resistance is easily the most popular type since most rowing machines equipped with this type of resistance are smaller and easier to manage and store than the other four. However, machines equipped with this type of counter-force do not give the most effective benefits that an indoor rower can give.

More popularly used in gyms, however, are the machines equipped with the magnetic and air types of resistance. They offer better and smoother controls for more flexibility and better operation of the rowing motion – therefore giving more efficient results.

However, it is the water resistance type-equipped machine that can give the most realistic effect of boat rowing. Instead of using the technology of the other types of resistance-equipped machine, the water resistance type-equipped rowing machine uses real water against a spinning flywheel to successfully give …