Weight Fitness

Home Fitness For Busy Moms

January 31st, 2010 at 01:56pm Under Uncategorized

If you are a busy Mom who is at home all day then you probably struggle to find time to do chores, let alone to exercise. But home fitness is something you should get into if you want to maintain your own health, and set a good example for your kids. When your children see you exercising they will want to join in too when they are old enough.

There are so many ways to exercise at home and the best news is that they are not time consuming.

Skipping
A skipping rope costs $5 and can be used to assist in weight loss and cardiovascular improvement. Doing 100 skips per day will take you around 5 minutes – everybody has a spare 5 minutes and this is the very best way to make the most of that time.

Step Machines
These are very affordable home gym pieces which you can use for just a few minutes at a time. They are great for busy Moms at home as you can store it anywhere (it’s very small) and simple take it out for a quick 100 steps exercise. You will feel puffed out but invigorated!
However keep in mind there are two types of step machines: those that are very large with handles like a treadmill and those that simple have to foot holds and a bar to adjust the resistance.

Weights
Buying some light to medium weights will add a new dimension to your exercise. You can buy small dumbbells that don’t have interchangeable weights and these are great to hold on to when walking. You can also buy ankle weights to add some resistance to your legs.
That means you can benefit from cardio as well as pushing your muscles a little harder at the same time.

Doing house chores burns a surprising amount of calories. Vacuuming and cleaning can wear you out and can even be considered part of your exercise plan.
Remember, you don’t have to spend a fortune or spend hours working out each day. Home fitness for busy people can be achieved with some simple equipment and the motivation and desire to improve your health.

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10 Minute Solution: Fitness Ball Workouts (2006)

January 28th, 2010 at 11:51am Under fitness

NO TIME TO EXERCISE? We have the solution for you! Instructor Kimberly Spreen has developed 5 distinctive, ultra-effective Fitness Ball workouts, each one specially designed to tighten and tone your body. And the real secret of the ball is that it works your midsection without you even knowing it. Just by maintaining balance on the ball, you constantly activate your core muscles—so all the workouts will help give you leaner, flatter abs. Voted Top Workout of 2006 by Natural Health (more…)

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Free Weight For Fitness

January 25th, 2010 at 10:58am Under Fitness Equipment+ Weights and Fitness

If you have dived into the world of resistance training you would have noticed that there are two types of resistance methods: free weights and weights equipment. So which is better? Well – it depends upon your goals.

If your goal is to build a lot of muscle you will want to focus mainly on the free weights. If your goal is fitness, a mixture of both is ideal…

Free weights are those which do not provide any assistance such as cables or machines. They involve you solely lifting the weight without any help or counter resistance. In other words, free weight for fitness means that you can judge exactly how much weight you can lift at any one time without being hampered.

Strength training equipment now comes in hundreds of different types that cover almost the entire body. Many people opt to use equipment for leg exercises and free weights for training the top half of the body.

Whilst it is entirely possible (and highly beneficial) to use barbells and dumbbells to train your thighs, hamstrings, calves and entire lower body, using equipment is easier; particularly if you are just starting out. It is easy to strain your back when doing leg muscle free weights, so it’s not a bad idea to strengthen up for a few months on equipment before experimenting with exercises like dead lifts (lifting a barbell from the ground to train your upper legs).

There are advantages and disadvantages of using machine weights. On the good side machines are safer as there’s no danger of you getting stuck holding weights that you can’t put down. They can also help you to target a particular muscle easier than free weights in the beginning.

But the benefits of free weight for fitness outweigh those of machines when you consider what they can do for your body. You can perform movements cleanly and without obstruction or help. This makes your muscles totally extend for the entire action. The action of free weights also closely mimics actions you make in sports and in stretching.

They are also very versatile as a pair of dumbbells can serve to provide you with exercises for many different muscle groups. You don’t have to join a gym if you concentrate on free weights for fitness as the equipment will cost you under $100 and will provide you with an all over body workout for many years into the future.

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The Biggest Loser Workout: Cardio Max (2007)

January 22nd, 2010 at 10:24am Under fitness

Maximum results in minimum amount of time. Achieve greater weightloss and watch the extra pounds disappear as your endurance level and strength increase and your whole body transforms. For best results we recommend you follow our six to eight week program recommendation, using the different levels as “add-ons” as your progress. THE BIGGEST LOSER CARDIO MAX DVD: This DVD consists of three different cardio workouts (plus a warm-up and a cool-down), each with an increased level of int (more…)

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5 Physical Fitness Tips

January 19th, 2010 at 09:50am Under fitness

Physical fitness is so important; regardless of whether you are trying to lose weight or if you just want to maintain good health, keeping fit will lower your chance of developing serious diseases and will keep your mind in a positive place.

So what are the health benefits of being fit?

Some of the benifits of physical fitness include:

- weight loss and maintenance: you can’t help but lose weight and keep it off if you exercise regularly
- lowers blood pressure
- decreases risk of diabetes
- reduces cholesterol level
- encourages regular bowel movements
- strengthens muscles
- reduces headache occurrences
- gives you more energy
- increases your confidence
- increases your libido
- helps you to sleep better
- reduces depression and stress

The above are just some of the benefits of regular physical fitness, but there are many more. No wonder doctors and medical specialists are constantly telling us to exercise daily!

Here are five physical fitness tips that will help you get motivated and get moving so you can reap the above benefits and more:

1. Go Early
Exercise in the early morning is a great way to start the day. You won’t have time to talk yourself out of it, and your body will start pumping blood that will wake you up and energize you for the day ahead. If it means getting up an hour earlier, do it – it is well worth it!

2. Eat Well
The better you eat, the more energy you will have for exercise. Don’t get weighed down with low quality food as you simple won’t have the energy to work out.

3. Mix It Up
Running around the block everyday can become dull, so mix up your routines with various workouts like gym work, swimming, cycling and even hiking and mountain climbing and other such fun outdoor activities.

4. Weight Training
Lifting moderate weights once or twice per week will make you stronger and will improve your muscle tone. It will also help strengthen your bones and is great for warding of conditions like arthritis.

5. Grab a Partner
Having someone to train with motivates you and keeps your spirits up.

These 5 fast physical fitness tips will help you to change your lifestyle and improve your health through the wonders of physical fitness and exercise.

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How To: Six Pack Abs

January 16th, 2010 at 08:29am Under fitness

Everybody would love to have six pack abs. If you’ve ever seen a photo of a model or bodybuilder with shiny, protruding six pack abs and thought to yourself “I want some of them”, then proceeded to do 10 sit-ups per day and wonder what happened; you are not alone. But you are also deluding yourself because knowing how to get six pack abs is not a secret; its just hard work.

With that said, there are shortcuts you can take to get a six pack.

A six pack is simply your abdominal muscles showing through the skin. Everybody has a six back – it’s just that in the majority of us, it’s hiding under layers of fat. So, you must first remove those fat layers before you can hope to see your own six pack.

This is where so many people go wrong: they focus on muscle building around the mid section rather than weight loss. However, unlike other muscles which can build up to grow, the ab muscles generally don’t grow much from working out. If you are relatively fit but just can’t see your abs, it is not sit-ups that you need to do, but cardiovascular activity.

Cardio work will result in fat loss and fat loss will result in visible six pack ab muscles. Along with cardiovascular training you must pay close attention to your diet.

The more foods you eat that lead to weight gain, the longer and harder it will be until your six pack is revealed. Foods that will prevent you from seeing your abs include white bread and pasta, high fat dairy foods, fast food and greasy fried foods, high sugar foods and soda drinks (just to name a few).

Foods on the other hand that will greatly assist in reaching your goal include whole grain breads, pasta and rice, lean meat or if you’re vegetarian: lentils and legumes. Vegetables and fruits are vital and nuts are also helpful. Drinking plenty of water as your main hydration source is mandatory and you can also add a supplement such as green tea into the mix.

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Fitness Equipment Weights – What’s Right for You?

January 13th, 2010 at 06:50am Under Fitness Equipment

When considering fitness equipment weights, there are a few things you need to take into consideration.  Will you be going to a gym or working out at home? What do you want to accomplish?

If you decide to go the way of the gym, no doubt they will have a multitude of weights and machines to suit your needs and your personal preferences.

If you decide to workout at home, you need to look at how much room you have available to you as well as how much you would like to spend.

Regardless of your decision,  you will need to put those fitness equipment weights to work for you. Here are a few pointers to help you find the right equipment that’s best for you.

Free Weights

A lot of people say that free weights are the way to go since they work the body on an individual basis, a dumbbell in each hand, for example. They allow you to concentrate on specific areas of your body with laser focus.

To build muscle mass, use heaver weight and less reps. When going for stamina, opt for less weight but more reps. Strength will be built using either method.

Weight Machines

These are the next set of fitness equipment weights we will look at. Weight machines are popular for many reasons, they are easier to use for one, you don’t need anyone to spot you , so they are safer to use than free weights, and they also help to align the body in the correct position for better form.

Weight machines feature a weight pin that, when inserted into the weight stack, regulates the amount of weight to be used for the exercise. Some machines use very heavy duty rubber bands placed at different areas to accomplish this. Others use different levels of height adjustments to adjust the amount of resistance to be used.

Your Own Body

For a free set of fitness equipment weights that you can use no matter where you happen to be, don’t overlook your own body!

Your body can provide everything you need to get a great workout. You won’t need a spotter and don’t need to worry about lifting too much.

Simple push-ups are great for working the upper body and arms, crunches and sit ups do wonders for your midsection, and lunges will give your lower body a challenge.

There are many workout systems designed around using your body alone, such as Pilates and Yoga you can learn for a full body workout.

Before using any type of fitness equipment weights, take the time to familiarize yourself with it. Remember that results are gained over time, so don’t try to lift too much too soon.

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Diabetes Diets for Better Living

January 10th, 2010 at 04:48am Under Uncategorized

Healthy diabetes diets will assist you in controlling your blood sugar levels.

All doctors recommend a healthy diet for diabetics, but in addition to that, you need to exercise daily to maintain a healthy weight. Exercise also plays a major role in making you feel good, energized and it can also boost your immunity.

Every diabetic will have different needs, that is why it is vital that you formulate a personalized meal and exercise plan.

You should do this in conjunction with your doctor or specialist to ensure that nothing is left out. Your medical requirements are your first priority so always make sure your doctor approves of any dietary changes that you wish to implement.

Let’s look at diabetes in a little more depth so you can understand the and why of diabetes diets.

Diabetes nutrition has the aim of doing three things:

- Maintaining blood sugar levels as measured through the A1c haemoglobin test.
- Controlling your blood pressure
- Lowering your cholesterol and/or maintaining low cholesterol

What about alcohol?
A diabetes diet will generally not include alcohol. There are many calories in alcohol and it should not be drunk when your blood sugar level is not optimal. Most diabetics avoid alcohol altogether, but you may be occasionally able to drink it. See your doctor for specific advice.

When buying food, consider the glycemic index. This is a ranking that is able to estimate the effect that a particularly food will have on a person’s blood sugar level. Carbohydrates play a big role in determining the rating of particular foods in the glycemic index.

Low glycemic index foods will not cause rapid spikes in your blood sugar levels after you eat them. High glycemic foods will cause a blood sugar spike and increase their level. The BMI (body mass index) of people who eat alot of high glycemic foods is also likely to be higher as they are likely to have more body fat. A dietician or nutritionist can assess your diet to see if it fits will within the glycemic index as recommended for a diabetic.

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Weight Lifting Fitness Helps You Stay Healthy

January 7th, 2010 at 01:55am Under Weights and Fitness

Many people believe that weight lifting fitness is only for building  huge, bulky muscles. If that’s what you are going for, that’s all good and fine. But did you know there is much more to weight lifting than meets the eye?

Such a seemingly simple exercise has far reaching effects in overall health and fitness with additional benefits that are more often or not, overlooked.

Yes, it’s true. A resistance training program builds strong muscle, but it also helps you burn fat. Here’s how it’s accomplished.

A more muscular body increases metabolism, which allows you to burn up a good amount of extra calories daily – even at rest.

That means whether I’m playing a video game, watching Family Guy, or even sleeping, I’m burning up unwanted calories!  I don’t know about you, but to me that’s pretty cool!

With weight lifting fitness, you also gain a good amount of energy. You’ll find yourself jumping from bed morning after morning, ready for the day and actually looking forward to it. You won’t even need a pot full of coffee.

By embarking on a well rounded program, you’ll actually loose the sluggish feelings and replace them with an energetic body that most everyone would love to have .

PSST! You’ll look hot and sexy too!  YUM!!!

The opposite sex will be looking your way and checking you out. Hope you are OK with that 

If that isn’t enough for you, your mood will improve and you’ll have a great outlook on life in general. PLUS, your posture will be better, your blood pressure lower, and you’ll even enjoy greater balance and coordination.

I mean, what’s not to like?

No, you don’t need to workout untill your muscles tear or explode.

No, your mantra dosn’t have to be “No pain, no gain!!!”

A weight lifting plan dosn’t need to be hard or difficult. Start with a weight you can handle and progress from there. Don’t do too much too soon and get your doctor’s advice before beginning any fitness plan.

By Paul

Yoga For Beginners (2006)

January 4th, 2010 at 12:32am Under fitness

Amazon.com
Yoga instructor Barbara Benagh has practiced and taught yoga for nearly 35 years. She discovered yoga while living in England and began teaching there. She moved to Boston and opened The Yoga Studio on Beacon Hill in 1980. In addition to her local classes Barbara teaches yoga seminars throughout the US and internationally. She is a regular contributor of articles to Yoga Journal magazine. She has several audio CDs of live classes available as well as DVDs, the latest b (more…)

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