Showing posts with label exercises. Show all posts

Exercise

Improve your wellbeing


When trying to improve the way you feel about getting older you must understand that feeling good about yourself is one of the best medicines. Your face is the first thing you look at everyday and so that is the place to start your anti aging exercise. To help tighten the skin around your eyes you need only spend ten minutes a day. But these will be ten valuable minutes as you eventually notice a change in the bagginess around your eyes. The skin on your eyes is the thinnest it is anywhere else on the body. It is also quite delicate. You really need to work hard to keep it from giving you the appearance of an old tired person. There are also creams that will help as part of your program.

workout wellbeing


Anti aging exercise is also good for the whole you. When thinking about the next steps remember that you must deal with more than one issue when choosing what kind of exercise to do. The three important aspects of your body that you want to work on include how to improve flexibility, your cardiovascular system and general strengthening. Before you start on this path it is important that you talk to your health care provider to ensure you are physically fit to begin any such program. If deemed not then start with simple stretches which over time will build you up and help change the mind of your physician.

If on the other hand your health care provider gives you the go ahead you must still start your program slowly and build it up. Any anti aging exercise that you do must first be preceded with stretches to get your body ready. This includes before you do aerobics or begin working out with weights. The simplest cardiovascular exercise program consists of stretches then leads into walks and eventually into more taxing exercises that will also help to build strength. Don’t expect results over night. Give your anti aging exercise program time and you will be happy with the results.
read more →

The Essence of Cardio


Cardio is essentially any type of intense activity that increases the heart rate. Bodybuilding could be named as a form of cardio, but most lifters prefer to just think of it as “lifting” and not “cardio”. It’s easier to think of it in this sense than to try and distinguish between the two. A thing to remember is the word “intense”. Walking around the house is a light-form of cardio. Running around the house is a true form of cardio. It’s important to distinguish the difference so that you don’t think by walking outside to collect the mail you are performing intense cardio.

Cardio

Common examples could be running (indoors and outdoors), swimming, biking, as well as boxing. Boxing also helps to develop the shoulders and the lats and burn off calories. A common mistake bodybuilders make is performing cardio each and every day. Remember you should limit yourself to a maximum of 2 hours of intense cardio a week. Remember, when you are doing cardio you are converting muscle, as well as fat, into energy. Too much cardio and you will start to lose some of your gains.
read more →

Stretching Guide


Stretches

It is important that after the workout to spend a few minutes stretching. Here is a guide of exercises you may use in your stretching routine:

Upper back For stretching the muscles between the shoulder blades, start by standing with your feet shoulder-width apart. Bend over at the waist approximately 90 degrees, knees slightly bent. Wrap your right hand around your left knee and grab it while the palm and fingers are behind the knee. Keeping your right knee bent, slowly straighten your left leg while lifting your right shoulder straight up to the ceiling. You should feel a powerful stretch in the rhomboid muscles between your shoulder blades. Hold for 30 seconds, then reverse the move to stretch your left side.

Lower back Lie on your back, and draw your right knee to your chest. Hold for 30 seconds, then repeat with your left knee, then with both knees simultaneously.

Shoulders Stand with your back to an open door, about 18 inches in front of, and slightly to the left of, the door frame, with your feet shoulder-width apart. Reach with your right arm and grab the door frame at waist level. Lean forward until there is little tension on the arm, then rotate your torso away from that arm and hold that position for 10 to 20 seconds. Straighten up, walk your fingers 6 inches up the frame and do the stretch again. Repeat the exercises five times while increasing the height about 6 inches each time. Move to the right side of the door frame and go over with the left arm.

Chest Standing slightly in front of a door, hold your arms out to your sides at shoulder height. Bend your elbows and place your inner forearms against the door frame. Keeping your arms in this pose, take a small step forward so you feel the stretch in your chest muscles. Hold for 20 to 30 seconds, then step back into the beginning position, keeping your forearms pressed against the door frame. Press both your elbows against the door frame as if you're trying to put them together in front of you. You should feel a contraction in your chest muscles.

Biceps Stand with your back to an open door, arms at your sides, palms facing forward. Swing your right hand behind you, reaching through the door frame and placing your palm against the wall on the other side. To emphasize the stretch, turn your body slightly to the left. You should feel the stretch in your right arm and shoulder. Hold for 6 to 10 seconds and repeat this sequence 1 or 2 times, then repeat with your left arm.

Triceps Sitting in a chair with your back straight, bend your right elbow and try to touch your right palm to your right shoulder blade. Your elbow should be near your head and pointed straight up at the ceiling. With your arm in that pose, bring your left hand up over your head and wrap it around your right elbow. Now push your right elbow downward, providing resistance with your left hand. Hold for 6 to 10 seconds and perform this three times with your right arm, then three times with the left.

Forearms Get down on all fours. Turn your hands out to the sides 180 degrees, until your fingertips are pointing toward your knees. Hold for 10 to 20 seconds, leaning back in order to increase the stretch.

Abdominals Stay lying on your stomach, arms extended in front of you with your hands shoulder-width apart, palms down. Now slowly lift your shoulders off the ground by pushing yourself up with your arms, arching your back and keeping your pelvis flat on the floor as you rise. If you can, rise up until your elbows are locked. Hold at the top as you slowly exhale, then go back down. Do 10 repetitions and if this is too difficult, try doing the stretching with your forearms flat on the floor.
read more →

Benefits of Early Morning Training


Morning Training

Researches show that the best time to increase your cardio resistance is the morning. A study published in the journal Medicine & Science in Sports & Exercise found that the body temperature is lowest three hours after you wake up, a fact that improves endurance capacity. When nine cyclists were put on stationary bikes in a hot, humid room they were able to push themselves 5.3 minutes longer at 6.45am than at 6.45pm because that cooler body temperature delays overheating. If you have difficulty to wake up early you can schedule a different cardio activity every morning. Another research found that changing your cardio routine was the best way to increase your motivation because variety gives you a shot of dopamine and elevate your mood.
read more →

David Beckham's Fitness Workout

An interesting and original workout approach of the famous soccer player David Beckham:

David BeckhamWeek one
5-minute run intervals
Intensity 85% maximum heart rate
Rest 4 minutes
Sets 3
Week two
2-minute run intervals
Intensity 90% maximum heart rate
Rest 2 minutes
Sets 7
Week three
1-minute run intervals
Intensity 95% maximum heart rate
Rest 1 minute
Sets 15
Week four
Sprint 60m, turn around & sprint back
Intensity 20 seconds out, 20 seconds back
Rest 1 minute
Sets 8-10
Week five
60m sprints
Intensity 100% maximum heart rate
Rest 10 seconds
Sets 8-10
read more →

Calves Training


Calves are unlike most other body parts- this part seem to thrive on high volume workouts. This is why it is recommended to keep the reps at a high level. It is because they’re used every day when we walk, so you really have to work with them in order for them to grow.

A lot of people feel that by angling their feet differently they can act on the different muscles in the calves. It can be effective, but is certainly not the best way. The best method is to change your stance- rotate between using a wide and a narrow stance. A narrow stance stresses the outer head of the calf; a wider stance places more force on the inner calf.

Main Exercises:
  • Standing calf-raises: Great way to work the calves. Change the rep routine around constantly.
  • Donkey raises: An old and efficient exercise.
  • Calf-machine: An alternative to donkey raises
Calves Exercise
read more →

5 Methods to Rejuvenate your Heart


Persons with low HDL-cholesterol levels can have three times greater risk of heart disease. The key to increase HDL levels with routine changes is to respect the following strategies of living:

Drink Beer. Perhaps it is not the best for your abs, but it certainly has its benefits. Dutch researchers found that men who drank two pints a day increased their HDL levels by 7% after 10 days, and by 12% after three weeks. And this effect has been noticed over and over again.

HDL boosting

Use Calcium Supplements. The stronger your bones are, the stronger is your heart. People who took a daily 1,000-mg calcium supplement had a 7% rise in HDL levels, according to several studies. Calcium interferes with assimilation of fat from the diet and decreases fat mass in the body, both of which may help increase HDL.

HDL boosting

Do Squats Exercises. A research studied the impact of weight training on older men and its was proved that men who did lower-body work – squats, leg extensions, leg presses – twice a week for 16 weeks, raised their HDL levels by 19%. It is advisable to do three sets of six to eight reps of the half squat, leg extension and leg press, with a resting break of no more than two minutes between sets.

HDL boosting

Eat Nuts. In this case make sure you’re consuming out on macadamias, which Australian scientists found could increase HDL levels by 8% (eating 12 to16 nuts a day). Since macadamia nuts contain the highest percentage of monounsaturated fat of all nuts, this degree of HDL-raising effect may be unique

HDL boosting

Go for White Fish. Salmon and other oily fish are always good for your health, but white fish such as cod and haddock is also good. Researchers compared a diet of white fish with regular consumption of beef and chicken and the fish-eating persons experienced a 26% increase in HDL2, a protective form of HDL.

HDL boosting
read more →