Category Archives: fitness

The 10 Components of Fitness

Fitness is a concept that is vastly misunderstood and each individual has his / her own way of defending it.

What most people do not know is that there are 10 components / elements / facets that make up the state of "Fitness" . All these 10 components need to be improved in an individual for him / her to be deemed as physically it.

Now, it does not matter if you are young or old, man or woman; Or whether you belong to a certain category of people (bodybuilder, athlete, corporate executive, couch potato, housewife etc). Your fitness program must aim to improve all 10 aspects of fitness.

All human beings are built the same way physiologically. Therefore, we all need each of the components of fitness to enhance the quality of our physical fitness and theby enhance life.

So …. What exactly are the 10 components of fitness?

The 10 Components of Fitness:

1) Cardiovascular Endurance: The ability of the cardiovascular and respiratory systems to transport oxygenated blood to the working skeletal muscles for an extended period of time without fatigue.

2) Muscular Endurance: The ability of skeletal muscles to continuously contract for an extended length of time without experiencing fatigue.

3) Musculoskeletal Strength: The combined strength of muscles, bones, ligaments and tendons.

4) Flexibility: The ability of the body to sustain full and complete range of motion around the joints.

5) Ideal Body Composition: Maintaining an ideal ratio of adipose tissue (body fat) to lean body mass.A male is said to have an ideal body composition when no more that 15% of his bodyweight is made up of body fat. A female is said to have an ideal body composition if no more than 20% of her bodyweight is made up of body fat.

6) Power: It is the ability of the skeletal muscles to maximize the force executed by them in a minimum amount of time.

7) Speed: The ability to minimize the time taken to complete a particular movement or task

8) Coordination: Coordination is the combination of body movements created with the kinematic and kinetic parameters that result in intended actions.This involves combining several movements into a single distinct movement.

9) Agility: The ability to change the direction of the body in an efficient and effective manner.

10) Balance: Ability to maintain the center of gravity of a body within the base of support with minimal postural sway.

For one to be deemed as physically fit, they need to develop all of these aspects of fitness.

The importance and interdependence of the 10 components of fitness in overall performance:

Each of the aforementioned components play a crucial role in our lives. Whether it is for someone who is a competitive sportsman or just a regular human being, each of these components drastically impact overall performance. It must also be noted that each of these components are interdependent on the other and therefore a compromise in one will inevitably lead to short-changing another.

  • Cardiovascular endurance:

Advantages Of Playing Racquet Sports

Some of the preferred racquet sports are badminton, crush and tennis. These are the popular ones that folks select from when it comes to racquet sports. There must be something special about these sports which have contributed to their recognition among the masses. Let's take a look at the advantages of these sports which makes them better and different from other sports.

Racquet sports are large games of skill. Not everyone can learn how to master the game. These games always offer you something to learn. Here you are continuously upgrading yourself.

While most sports focus on the exercise, racquet games target cerebral aspects too. In such games, a good playing strategy frequently scores over physical strength. Actually a smarter player can have a better likelihood of winning the game than a competitor who's physically fitter. These games can be especially constructive for those making an attempt to stop smoking. They help distract your intelligence and deviate your attention from the pull of nicotine.

There are numerous health benefits of playing racquet sports. These sports not only look into your health and fitness, they improve your immunological system too. They make you stronger by strengthening your muscles. Therefore all the back stiffness sufferers must go for these sports to avoid back pain.

However, such sports are not just about physical or mental wellbeing. They also help you get that much needed adrenalin rush. Moreover, you are sure to enjoy yourself while playing racquet games with your youngsters and friends. And, even if you have to slow down a bit while playing badminton with your children, you will be adding a good deal to your general skill base soonheless.

Preparing a racquet game is reasonably straightforward and you usually need only one other partner to start. Unlike team games, these double player games are both entertaining and convenient.

Another benefit of racquet sports is the pricetag factor involved in the game. These games are not too expensive. It just takes purchasing a racquet, ball, shuttlecock and the sports shoes which are not really expensive. Therefore, your budget would not get imbalanced due to the expenses of these sports.

These are just some of the benefits that you get to enjoy when you are into racquet sports. So, you would be acting plain mad, if you still do not pick up the racquet and select one of these games. Get started right away and enjoy better physical fitness, mental strength and some delight too. …

Personal Fitness and You

First off let me tell you that I am not a physical fitness nut, or instructor. In fact, I am about as far from that as one can get. I do believe that keeping your body in shape is a great source of pride and most certainly should add to your longevity.

With that being said, I will admit that I do not pursue that particular way of maintaining my body, or my mind. That's another story in itself. What I would like to share with you are some of my thoughts on how one of the ways being promoted in the physical fitness arena others me.

We are bombarded with ads on TV about the many different styles and types of equipment that can help us maintain our bodies. Everything from the simple to the complex. Since I am not personally using any of these, I am not able to tell if they actually do what they are promoted as being able to do. But, there does seem to be two common areas for all of them.

The first and most profit is that they are all made affordable to us. From the easy one time out of pocket expense, to the extremely reasonable monthly payment plan. This means that in reality, nobody should use the excuse of not being able to afford it! That being said, I do have a slight issue with the second common area.

I know some of you will say I am being a bit picky, but I am on the outside looking in. It seems as though every ad I see has either a woman, or a man, who appears to be in the best shape of their life. I realize that in order to promote the individual product, it sure helps to have a healthy looking man or woman showing you how easy it is, but I wonder how many people are looking at these ads actually see themselves in that light?

I am sure there would be far fewer sales if I was shown using the equipment! After all, who wants to see a regular average Joe with a bit of a pot on TV?

I guess I would just like to see, every once in a while, Joe or Jane average instead of those who look as though they had been continuously working on their bodies for years. For those who do, good for you !! It's just a bit of a stretch for me to even dream that 20 minutes a day, 3 days a week would ever get me looking that good.

If I am wrong, someone, anyone, please ship me one of those puppies so I can start looking like I feel !! …

Health Tips From Your Own Body?

While going about our lives, especially as we get older, we think of our mortality and focus more emphasis on health tips. We read glossy magazine articles which advise us what to eat, what to drink, and how much of it should we consume. Morning and evening news broadcasts exhibit daily or weekly health tips informing us of the latest in nutritional information.

Visually dazzling websites blog about cutting edge wonder mechanisms which will help us burn fat and achieve ideal abs. Mass media outlets have shaped our philosophy involving what’s good for us. They’ve inculcated in our heads what we should do for our bodies based on countless laboratory experiments sponsored by corporate conglomerates.

But what about taking a more holistic approach to health tips? How about using common sense to listen to your body and learn what it specifically needs, or doesn’t need, to be at its best? Sounds strange? Not if you put it in the right light.

Ever realize how specifically eating fried chicken livers gave you heartburn? Notice when you specifically ate white rice instead of the healthier brown rice, you felt sickeningly bloated? Remember specifically eating a couple of oysters that sent you scampering nervously for the nearest bathroom?

In each of these instances, you’ve specifically identified what your body does not like. You listened to your body because it was wildly protesting the foods you fed it. Now, recall the last time you ate an apple, or chomped on a celery stick. Even though it may have happened a long while back, you don’t remember feeling anything, did you? You just kept right on going with your day, thinking nothing of how your body greatly appreciated a nutritious snack. Your body kept quiet because it was contented. You provided your body with your own health tips without even realizing it!

It turns out, for a growing number of people, you don’t have to spend lots of dollars to buy lots of magazines to get lots of health. You don’t have to spend hours clicking through websites, one after the other, staring at your monitor, trying to absorb every health tidbit you come across. You just have to listen to your body and use common sense. There’s no need to join a trendy gym. Cut out the perpetual beatings mass media provides despite their good intentions, and be your own source of health tips.

Each day brings a whole slew of new tips or old ones viewed from a different angle. You’d go crazy trying to read and absorb them all. Then what usually happens? You get fed up and reach for a donut, tired of the incessant media barrage and wander off, seeking solace in sugars.

Take a moment and simply remember your body is your individuality. Those articles you see and hear about are for the masses. Yes, they’re there to help you, but take them only as a guide. When it comes right down to it, the best health tips are …

Branding Through Your Email Signature For Personal Trainers

Over and over I hear consulting clients tell me that they can’t get their personal training business to grow. They are stuck at certain level of success with their bootcamps and they can’t figure out why. Their service is higher quality and they provide more personal attention than bigger box companies. So what are they doing wrong?

The answer is usually small things that make all the difference. For one, they are trying to create a brand out of a commodity. That’s impossible. The public now sees personal trainers, bootcamps and challenges offered around every corner. Every magazine cover and every Facebook timeline is filled with opportunities for free and fee-based access to these services. They are generic.

When that’s true the only thing left for a customer to do is compare based on their needs. If your location is better, your price is right, or you’re physically less intimidating, for instance, you might get a shot. Those are random results. You want predictable.

If someone goes to find you on the internet through their Google search, will they find what they’re looking for in you? Few people go to Google to look for a bootcamp nearby. A frustrated woman doesn’t look for a personal trainer at night on her computer.

People are looking for solutions. They have problems. Those problems somehow become urgent. It may be a wedding, reunion, or summer season that makes them feel urgent suddenly. Use the questions that someone types into Google to help you be the answer they find.

What would you type in if you were a 47-year old woman who wanted weight loss? What would you type in for suggestions on diets that work for fast fat loss? Using those specific words on your website, your business card and in your signature on your email will help someone believe you are their answer.

Instead of listing you alphabet soup, choose the most prestigious certification you have and list it. If they want the full resume they can find it on your website. List the website or the blog URL instead of getting carried away. Make it a live link. Have a way for the customer to find content that adds value when they get there.

Create more than one signature on your emails. For communication with personal trainers who are seeking a marketing coach for instance, I list my personal fitness professional’s blog URL and the web page where someone can learn about coaching. For communication with my after 50 female market, I include my wellness webinar page and the URL for my book targeting that market.

By being able to see that I provide information for people navigating fitness after 50, a prospective customer knows instantly that I have solutions for them. They do not care until later what credentials or experience I have. Until my personal fitness professional clients know I have the answers to their fitness marketing mastery they don’t care what degrees or certifications I have. Most of …

Group Fitness Classes for Weight Loss

Exercise should be about having fun moving your body in the way it was designed to move. It seems that exercise has become a negative word is today’s society. Too many times have I been lecturing to a group of students or adults and when I mention exercise they cringe. This should be exciting if I recall in grade school we couldn’t wait to go outside for recess it was our favorite part of the day. Now we work, work, work, go home and do more work, then sit down on the couch. We have taken the activity out of our day. Even in schools they are cutting back on physical education at a time when the country is at its worst in terms of disease and sickness related to sedentary lifestyles.

Group Exercise

Group exercise is a fantastic way to get together and have some grown up recess time. Make sure you do your research in your local newspaper, visit the parks and recreation website, or pop in at your local YMCA to get an idea of the classes and times they offer them. Make sure that you chose a class that meet two to three times a week. If you a beginner to fitness make sure the class is not too advanced you can work your way up. The last thing you want to do is take a class that is very difficult and get discouraged. Show up a few minutes before class or hang back a few minutes after class and introduce yourself to the instructor, many times the instructors are also fitness trainers that can give you some great advice one on one.

Be Consistent

The key is to not quit, one way to help when you feel like you are falling off the wagon is to have friends to hold you accountable for your goals. Make friends in the class and make a pact to stay in touch with each other to make sure no one gets left behind. Sometimes things come up; family, work, and sickness happen but don’t use these things as repeated excuses. If you do happen to miss a class, make it your business to do a makeup day using another class or going out and doing some exercise on your own. If you are consistent with your exercise and workout program you will get the results.

Con: Monotony

Some group fitness classes like cycling and step aerobics can get a little monotonous doing the same exercises and motions day in and day out won’t challenge your body after a long time. You need variety in your workout program, mix it up a little bit. If the instructor in your class isn’t changing the routine enough try another class or move onto something with more difficulty. At some point you may experience a plateau with your weight loss it may be that your workout program has gone stale. Get help from one of the personal trainers or switch up your classes …

Best Home Fitness Abs Workouts

Are you looking to shed stubborn fat from your stomach area? Dreaming about flat washboard tummy or sporting a 6 pack abs? Well, though there are innumerable programs that claim to be effective, professional fitness experts stress on just a few.

Beachbody’s Hip Hop Abs is one of the most popular home fitness abs workouts that has been developed by Shaun T, world famous instructor on fitness. When you workout with Hip Hops Abs you will be able to melt fat and shed those extra pounds while dancing to music. Yes, he teaches you dance moves and focused ‘Tilt, tuck and Tighten’ moves. So if you are dejected with boring gym workouts and crunches or have not been seeing any results, it is time to start with a home fitness abs workout.

The basis of Hip Hop Abs utilizes Tilt, Tuck and tighten technique which uses dance moves while you tuck the tail bone, tilt the shoulders and tighten the abs. It’s hard to beat the fun aspect of the Hip Hop Abs workouts. All of the workouts by Shaun T’s target the abdominal muscles to tighten and strengthen it through dance moves. Using intensive cardio workouts, Beachbody has been able to bring fitness right into your home. Hip Hop Abs has three phases exercise routines namely, Ab Sculpt 1, Ab Sculpt 2, and Last Minute Abs.

Stressing on oblique and abdominal muscles, these workouts work on increasing the heart rate, enhance metabolism so that you can burn the fat and let the abs show up. Though you need to stick to Hip Hop Abs to really lose fat and tone up, it is never to late to start.…

Hoist Fitness Equipment Reviews – Should I Buy Hoist Exercise Equipment?

According to most dictionaries, hoist means to lift with the assistance of a mechanical device. Or at least, mimic the action made through body weight. And in a clever marketing move that the company can claim for itself, this is exactly what any Hoist fitness equipment does!

Hoist Range of Products

As a manufacturer of fitness equipment for 30 years, it is to be expected that the product range will be on the diverse, if not impressive, side. Fitness enthusiasts have many choices in fitness apparatus for strength training in all its aspects – weight, resistance, isometric and integrated.

The company’s official website classifies its fitness equipment into two user categories: consumer/home use and commercial/GSA use. Expectantly, the general dimensions for each category will differ as space consideration is an important factor in choosing gym equipment.

There are 8 product lines under the Hoist fitness equipment home category, namely, V Select Series, V-Core Gym, V-Rox, Gym, V Express Gym, V6 Personal Pulley Gym, Free weights, PTS Personal Training and H MultiStack Gyms. For users, this means choices from the simple flat bench (HF-4164) to the one-in-four multi-stack station (H-4400).

For the commercial range, there are 7 product lines, namely, ROC-IT, HD Series, HS Series, HMG MultiStations, CF Seroes, KL Series, and H MultiStack Gyms. It must be noted that the KL Series is targeted towards teens, with the intention of encouraging them to be fit at an early age.

With all these products made available to a fitness enthusiast, it’s time to “get hoisting” with Hoist fitness equipment!

Product Features

When exercising, especially in strength training where muscles and joints are at greater risks of injury and stress, safety is always a prevalent concern. After all, you want to increase muscle size and strength but not at the expense of safety! It bears saying here that safety starts with the right equipment.

This must have been what the developers of Hoist equipment had in mind when developing their product lines. All of the equipments comply with the safety standards of the ASTM International as well as the American College of Sports Medicine’s Health/Fitness Facility Standards Guidelines.

Other features of the Hoist fitness equipment that ensure durability, function, safety and, well, beauty include but are not limited to:

– Patented weight system for smoother and quieter movements, be it in the hoisting of the cables or the changing of the weights.

– High quality hand grips, where applicable, for comfort and stability.

– Foot rests for user stability and support.

– Steel tubing for the body, aluminum for the bars, and rubber for the flooring.

– Body straps where necessary to ensure stability.

Also, instructional DVDs and user manuals are provided for the equipment purchased from the website and in other stores. Of course, the various types of equipment boasts of different dimensions, resistance and functions but each one has the guarantee of lifetime durability from the manufacturers.

By any other standards, the Hoist fitness equipment is an excellent …

Fat Loss For Quick Fitness – Three Fat Loss Tactics For Body Toning Fitness

Fat and flab loss is the number one fitness goal of both men and women around the world. The problem is most advice is either too overwhelming – or downright ineffective to begin with. Here are 3 unconventional, yet simple, fat loss tips to help you lose the flab, tone-up, look awesome and feel phenomenal.

1) Although breakfast is important – it DOES NOT have to be eaten first thing in the morning. I don’t eat breakfast until 10 or 11 am. And it wasn’t until I started doing this that I found it MUCH easier to keep my body fat down in the zone where I feel and look my best. The women and men who adopt this ‘meal shifting’ tactic love it because it helps them reduce calories and burn more fat by reducing the ‘daily window’ of calorie consumption.

Essentially – by condensing the amount of time, during the day, to consume calories – it makes it more difficult to ingest too many calories. This ‘unconventional’ tactic may not be popular with ‘by the book’ type nutritionists. But the truth is – it works and is quite safe and conservative for most people. And you will not lose any muscle – only fat and flab.

2) It’s OK to go 4 hours between meals. I know this may go against some things you’ve heard – such as – “You need to eat every 2 hours or your metabolism will shut down.” … but the truth is – your metabolism will not shut down. This is some kind of old ‘gym myth’ – and just isn’t true. Think about it – you are not a machine that needs food every 2 hours, around the clock. The human body is much more intelligent and efficient than that.

The human body was created with natural powers of inherent strength and flexibility – one of those being the ability to rely on calories at irregular, non-predetermined intervals which is in-line with nature itself.

3) Believe it or not – you don’t have to keep “changing your workouts to shock your body – and stay lean, etc…” – that’s another bull$#!t ‘gym myth’ that simply isn’t true. There are women and men who can find a program that works for them, delivers great results – and they can stick with that program forever – maybe with some minor variations. That’s it.

The ridiculous ‘gym terms’ such as plateau, sticking point, stale or stagnated – are all ‘made-up’ to create more excuses for why certain programs don’t deliver results – and to confuse ‘fitness seekers’ into thinking that fitness success is much more complicated than it actually is.

These are just 3 fitness and fat loss tips to help you move forward in your quest for physical success. For more fitness and fat loss tips, articles and programs be sure to visit……

Health Club Management Software To Run Your Gym Efficiently

The precondition for achieving success in every business is excellent service. This holds true for health clubs as well. When you own a club, your main aim should be to provide the best services to your members. This is possible only when you are able to manage your time effectively. As the number of members increase, you will find it extremely difficult to take care of different things like security, member tracking, etc. To make things easier, it is best if you use health club management software. This will make your work really easy and you can concentrate on ways to improve your business. If you want to know about the benefits that you can get from such application, you can have a look at this article.

Controlling the Right of Entry

The software will automatically control the right of entry of the members based on their membership time. If it expires, they will not be given access to your gym. This program also helps to send reminders to clients about their outstanding payments and due dates. The working hours and the attendance of the staff can also be tracked using this feature.

Managing Clients

One of the most important features is the management of clients. You can keep a record of their attendance, asses their fitness, communicate with customers and keep track about them. You can also fix the working schedule of your members as per your and their convenience. If any client upgrades from one session to another, you can record it using health club management software. In case he/she transfers from one location of your gym to any other location, that can also be tracked with this application.

Taking Care of Billing

This is one of the most daunting tasks. Managing accounts is not easy unless you use any software application. Generating bills, tracking commission of your employees, diverging payment modes, finding the deposits that have been made in the bank and many other payment related issues are some of the functions that can be performed easily using this program.

Generating Reports

When you use such computer applications, you can easily generate different kinds of reports which in turn will help you to execute different tasks required for effective club management. Some of the reports that can be created include staff attendance report, member regularity reports, reports of market, conversion and sales analysis and many others. If you use software, you will be able to get these data at the perfect time. You can then give your attention on the areas which are weak and improve the quality of your services even more.

Fixing Appointments

When you have everything meticulously planned out, you can easily start your work. With this virtual tool, you can fix appointments for your clients; plan out working hours of your employees, manage status of the appointments, keep a record of returning customers and loads of other work. As per the scheduled time, you can send out reminder emails or text messages automatically …