Weekly Fitness Tip

This Week`s Tip

 

06/21

Tips for a better Run

Relax while you run-  Tension in your arms, shoulders, neck, and face reduces efficiency. Arms and fingers should be loose. Unclench your hands and let your jaw jiggle.

Breathe- Your breathing should be rhythmic and deep, and you should feel your diaphragm, not your chest, doing the work. Exhale with controlled force. When you pick up the pace, don't let your breathing get shallow.

 

06/14/10

Workout for your Metabolism

As we get older, especially after the age of 30, we lose half a pound of muscle mass each year. That translates to a .5 reduction in basal metabolic rate, which means you’re burning fewer calories even at rest. Strength training will keep your metabolism going strong.

06/07/10

Don’t over work your abs

Many people work their abs every day, hoping for that perfect 6 pack. Don’t over train, Treat your abs like other skeletal muscles and work them every other day for best results. Do two or three different exercises, with two or three sets of each. Do your ab exercises slowly and to the point of fatigue.

05/31/10

Make sure the weight you choose is just right

When you work out with weights that are too light, you won't see improvements in strength, tone or bone density. If you use weights that are too heavy, you'll compromise proper form, increasing your injury risk. You'll also be forced to engage additional muscles, for instance, using your entire body to complete a biceps curl, this cheats the targeted muscles out of a good workout.

For moderate strength building, perform 8-12 repetitions per set, choose weights that are heavy enough that you struggle through your final few reps, but not so heavy that you complete the rep by forfeiting proper form. If on your last rep you feel as though you could perform another one,  increase the weight by 5-10 percent. You may find that when you've significantly increased the amount of weight you're using, you'll need to do fewer reps, which is fine, as long as your targeted muscles are fatigued by the final rep. Don't fret: Lifting to fatigue will not leave you with monstrous muscles.

05/24/10

Are you resting between workouts?

If you don't rest enough between hard cardio or strength workouts, you'll stop making progress and may even lose some of the fitness you've gained. You're also likely to burn out on exercise.

To keep your muscles fresh and your motivation high, alternate shorter, tougher cardio workouts (20 minutes) with longer, easier days (40-60 minutes). Don't go all-out more than a couple times a week. Remember  the more intensely you train, the more time your body needs to recuperate. It's a good idea to do a couple of tough workouts and take 1 day completely off each week.  For strength-training , take at least 1 day off between sessions that work the same muscle group.

05/17/10

Tips for proper Abdominal crunches

Avoid having your feet held down, unless you want to work your hip flexor muscles. Don't jerk or twist if you are a beginner. Remember to breathe throughout the exercise. Curl up with the shoulders, then the upper back and finally the lower back. Bring the torso up no more than 30 degrees; hold momentarily then lower the torso. Clasp hands behind your neck just to support the weight of the head, but don't pull on your head while doing the exercise. Keep your chin off your chest, aim to keep your upper spine straight, looking up to the ceiling not your feet.

05/10/10

Don't forget to Monitor Your Progress

Many people keep a training log or diary, this is a great way to keep track of your progress, and also a motivator on those bad days. By looking at this log it will remind you of your efforts so far, and encourage you to not let them go to waste.

05/03/10

A study took place to show the benefits of high intensity interval training, known as HIT. The research was conducted by McMaster University, Ontario, Canada. High intensity interval training involves a cardiovascular exercise like running or cycling at almost maximum effort for one minute and then resting for 75 seconds. This cycle is repeated approx. 10 times. HIT is a time-efficient but safe alternative to the traditional types of moderate long term exercise design to build endurance.

In the study, volunteers rode an exercise bike for intervals of just 60 seconds while peddling hard enough to get close to their maximum heart rate.Tests afterwards showed that their muscles had improved as much as if they had been involved in endurance training.

 04/26/10

It is important to get exercise whenever you can, whether it's morning, afternoon, or evening, but by starting your morning with physical activity, you set the day's pace. You get your exercise in before you allow yourself to let other priorities take over.

When you exercise in the morning, it kick starts your metabolism and keeps it elevated for hours allowing you to burn calories all day long. Exercising in the AM also keeps you energized the whole day because of the increased intake of oxygen and circulation of blood in your body.

Research has proven that people who exercise in the mornings tend to be the ones most consistent in their fitness regimes and diets.
 

04/19/10

To Improve your golf Fitness,the two areas to focus on include core strength and flexibility. Your Core muscles are the powerhouse and the foundation of your golf swing. Therefore proper conditioning will truly make a big difference in the power you get from your long shots.

Good core strength also gives you more endurance so your short game is more precise, and controlled.

 

04/12/10

The scale doesn’t always reflect your efforts right away.

Muscle is denser than fat and takes up less space; therefore your clothing may fit better but nothing has changed on the scale. Muscle also weighs more than fat does, so if the scale stays the same or even increases a little… be patient. After about 8 weeks you should notice a loss in both the inches and pounds.

04/05/10

Don't skip breakfast. Research shows that the most successful "losers" never skip it. Try to keep it balanced with some protein, a healthy carb, and a small amount of fat. Here are some examples: an egg-white omelet with fresh berries and a piece of whole-wheat toast, or a skim milk shake with fruit and yogurt.

03/22/10

Don’t Neglect your core Muscles
Core exercises improve your balance and stability
They train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.
Strong core muscles make it easier to do most physical activities, everything from swinging a golf club to Reaching a glass down from the top shelf or bending down to tie your shoes.  If you have weak core muscles you are more susceptible to poor posture, lower back pain and muscle injuries.

03/15/10

Next time you’re at the gym why not try the rowing machine
Don't overlook this humble piece of equipment. The rowing machine can help to develop your back, arms, legs, and core. As you position yourself in the seat, make sure you sit erect and keep your abdominal muscles tight. Grasp the handles and pull back at the same time you push off with your legs. Maintain good posture during your workout to burn more calories. Try rowing for twenty minutes and make sure to stretch your entire body after the workout. Use the rower three to four times a week and you'll begin to see the changes within your body in just a few weeks.

03/08/10

Did you know? The fiber and protein in nuts help make you feel full for longer, so you are less hungry and eat less often.
 
Studies have consistently linked nuts to a reduced risk of heart disease. According to a studies eating about 2 to 3 ounces of nuts most days of the week, in particular almonds, pecans, peanuts and walnuts may significantly lower total and LDL ("bad") cholesterol. In some cases, nuts have been shown to increase HDL ("good") cholesterol.
 
All nuts are rich in vitamin E, magnesium, protein and fiber butthe following types are recommended:
Pistachios are high in cholesterol lowering plant sterols and have more potassium than most nuts
Almonds are richest in vitamin E and calcium
Walnuts are richest in alpha-linolenic acid, a heart-healthy omega-3 fatty acid.
Cashews are richest in copper and zinc
Brazil nuts are the best dietary source of selenium. Just one medium nut a day supplies all you need

03/01/10

Exercise Autopilot- not a good thing!

You do the same thing each and every time you exercise, same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted. A plateau occurs when your body adapts to your routine and weight loss stops. It is frustrating but totally avoidable.

To avoid the plateau, Increase your workout pace and increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting.

02/23/10

A study of 62 healthy men and women between the ages of 60 and 83 revealed that six months of resistance training increased bone density in the hip area.

By the end of the study, subjects were generating more bone than they were losing, which could help deter the development of osteoporosis.

Those who engaged in high-intensity exercise (using greater resistance) demonstrated the most improvement, and the leg press, overhead press and some back exercises appeared to have the most impact on increasing bone density.

02/15/10

Lift Weight to Lose Weight!

A new study confirms what many discovered long ago - strength training plays an important role in ridding the body of extra weight.

Yes, aerobic exercise burns calories, but the body’s metabolism quickly returns to pre-exercise levels, usually within 30 minutes.

Resistance training, according to the researchers at Johns Hopkins University, leads to increased calorie burning up to two hours after the workout is completed. 

Researchers suggest combining aerobic exercise with regular strength training for maximum benefit.

02/08/10

People who work out alone are less challenged, less accountable and typically see fewer results. It makes sense doesn’t it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.

The best way to avoid injury and to see results is to partner up, encourage your friends to join you at the gym or better yet work with a trainer.

02/01/10

Regular exercise is one of the best ways to combat daily stress.

Researchers at the University of Texas, Houston, asked 135 college students to fill out questionnaires to gauge their daily stress loads along with their moods, physical activity and overall health.

Those who reported exercising less often experienced 37 percent more physical symptoms and 21 percent more anxiety during periods of high stress than those who exercised more frequently.

Exercise, it seems, offered students a temporary respite from their problems, a period of rejuvenation before returning to the pressure of daily stress.

 01/25/10

Even if you've got a great workout program, you still need to vary your moves every few weeks. The longer you stick with an exercise program, the more efficient your body becomes at doing it. You end up using less energy and burning fewer calories, and you won't achieve the results you are after. Research shows muscles can adapt in as few as four to five workouts. So if you’ve run out if ideas for your workouts make the investment in yourself and see a personal trainer. Your new body will thank you.

01/18/10

The slower you lift the faster you lose!

Taking 3 seconds to lower a heavy weight can boost your metabolism for up to 72 hours after your workout. The reason behind this is simple, if you focus more time on the negative portion of the exercise it causes the most damage to the muscle(remember it is these small tears to the muscle fibers which result in a stronger muscle), the repair process in turn, elevates your resting metabolism!

01/11/10

Exercise is good for the brain!

A vigorous workout triggers a cascade of positive changes in the brain from feelings of euphoria to improved memory. Stay active can delay the onset of age associated neurodegenerative disorders such as Alzheimer’s says Arthur Kramer, PhD., a professor of neuroscience at University of Illinois.

01/04/10

Think Total Body

Your muffin top may be the main motivatiion for hitting the gym, but it's a mistake to attack just your least-favorite assets. Spot-reducing exercises simply don't work. Full-body workouts burn fat more efficiently because they build more lean muscle mass, which in turn burns more calories per day. Wouldn't you rather get rid of all your jiggle?

12/28/09

Eat after you exercise, even if you don’t want to.

Rigorous exercise stimulates the fight or flight response, the stone-age survival mechanism that gave us the ability to battle predators or run away from them. This response also stalls digestion, which is probably why the idea eating after cardio doesn’t seem so appealing. But you do need to refuel after a workout.  Try something small like a banana or other fruit and if you just aren’t hungry at all, at least have some protein powder and water or a glass of non-fat milk.

 

12/21/09

Squats target abdominals as well

When Canadian researchers measured abdominal-muscle activity during several popular exercises, they determined that squats work your core harder than many ab and lower back exercises. The heaviest weights stimulated the most muscle however even lightweight sets targeted the muscle intensely.

12/14/09

Healthy Holiday Tips

Eat something healthy before you go to a holiday party. Skipping meals before you go will only lead to over-doing it at the buffet table. Eat regular healthy meals and snacks during the day so that when you arrive at the party you aren't devouring every high-cal, high-fat item in sight.

Slow down when you eat to give your brain the 30 minutes it needs to process and let you know you're full!
 
If you end up overdoing it, don't use the old "well, I've blown it, so I might as well enjoy" excuse to throw out all of your good intentions. Get back on track the next day with healthy meals.

12/07/09

Don't be a workoutaholic.

Many beginners train feverishly under the assumption that more is better, especially when results first appear. However, you're much better off easing into the process. "At first, your muscles aren't ready to do a lot more than they were doing before--they're ready to do a little more," says Richard Cotton, M.A., chief exercise physiologist with First Fitness Inc. in Salt Lake City and a spokesperson for the American Council on Exercise. "You increase your chances of success by moderating your activity a little bit. The morning after a workout, you want to feel like you trained, but you don't want to have to crawl to the bathroom."

11/23/09

Add some stability to your workout.

Using devices like the BOSU and balance balls during your workout build muscle strength better than floor exercises. Balancing requires your muscles to adjust continually,  which  builds strength. So next time your at the gym, try doing bicep curls while standing on top of the BOSU or try a set of squats with either the flat or rounded side up. 

11/16/09

Keep Hydrated!

Drink plenty of water especially during cold season, to keep your immune system strong.  Water helps keep mucous membranes moist enough to combat the viruses they encounter.  Dry mucus membranes are a breeding ground for infection. The average body is made up of 52% water, and inorder to keep your organs functioning you must keep hydrated. Drinking water also helps your body to eliminate waste products. Minimum water comsuption for adults is about 2 litres per day. Did you know that 37% of people have a weak thirst mechanism and is often mistaken for hunger.

11/09/09

Target large muscles before smaller muscle groups

Did you know that it is best to work out large muscles before small ones?  Larger muscle groups such as your chest and back require more work to fatigue than triceps or biceps.  Exercises such as the chest press, though it is targeting your chest, also involve smaller muscles such as the triceps and shoulders.  If these muscles had been worked prior to the exercise they would fatigue a lot quicker than the larger ones making it impossible to make the most of the exercise.

11/02/09

Pregnancy and Excercise

Do not think that just because you are pregnant  it means you have to stop exercising. Before you exercise during pregnancy, always check with your doctor. Once you get permission, you will find that leg extensions, standing curls, and other exercises can be done easily and simply. You may have to be a ittle creative with your workout to find the exercises that suit your new body. If you are not sure what to do ask a personal trainer to set you up on a prenatal program.

 

10/26/09

Does sleep really affect health? You bet it does. During sleep, your body is resting and recovering from all the work is has done throughout the day. Your serotonin levels are brought back in line, your muscles relax, and your mind clears itself in preparation for the next day. If you are not getting the proper amount of sleep, you will notice it during your workouts and throughout your daily routine.  Usually between six and eight hours a night is appropriate.

 

10/19/09

Fitness and Stress

Stressed? Go work out. A fitness program helps take your mind off the car payments, the boss, the kids, and in some cases the fate of the free world. People with high levels of health and fitness who experience high stress have less sickness than other people with similar stress levels whom do not work out. 

10/ 12/09

Keep note of the following suggestions to decrease your chance of injury:

Maintain good posture: Incorrect posture can easily lead to injuries. If you start to lose your posture, stop the exercise and reposition yourself.

Listen to your body: Exercising should challenge your muscles not hurt you. Remember to leave a days rest between muscle groups to allow for proper recovery.

Always warm up: The muscle groups should be warm before every strength training session. To do so, hop on a treadmill or bike and get your body moving.

Always stretch: It is important to finish your exercises with stretching. This will help to decrease muscle soreness after your workouts.