Handilady Healthy DietingFiled under: Aerobic, Gym, Muscle, Physical, Trainer, equipment — arlene @ 1:09 pm
Two types of exercise are necessary to build this new lean body of yours: aerobic exercise and resistance/weight training. Aerobic exercise elevates the heartbeat and requires additional oxygen intake. It includes:
Filed under: Aerobic, Equipments, Gym, Muscle, Physical, Trainer — arlene @ 1:05 pm
When was the last time you had a good 30-45 minute walk? How many times have you opted to take the car or jumped on a bus to cover a distance that you are quite capable of walking in 20 minutes?
Okay, it’s the time factor – the world we live in moves at such a fast pace that we always seem to be chasing our tails. But exercise is vital. You might eat the healthiest diet in the world, take nutritional supplements, avoid alcohol and lay off the cigarettes, but your overall health will not be complete without physical activity. (more…)
Filed under: Essays — arlene @ 2:29 pm
The housewife at home has a lot to do and many opportunities to work on her physical fitness. One of the things which she must guard against is the number of chores which seem to call on her to stoop.
How often do we see the tired housewife at the end of the day holding her tired and painful back?
Always bend at the knees, not with the back. At the beginning this may require a little attention but it is worth it. When you pick up a baby or anything from the floor, always go down by bending your knees first. (more…)
Filed under: Equipments, Gym, Muscle, Physical, equipment — arlene @ 2:27 pm
We are now getting to the office. If there is a lift try to void it. If our office happens to be on the thirtieth Poor, then we do not have time to walk up all those flights but we can go in the lift to two floors below and walk the last two. When we go out to lunch we could even, if there are floors above, take the lift from the bottom up to two floors higher and walk down as we have seen in exercise nine. (more…)
Filed under: Muscle — arlene @ 4:30 pm
Filed under: Gym, Muscle, Physical, Trainer, equipment — arlene @ 4:27 pm
I have given you exercises which, as I said, assume that you are fit but, even if you are declared by your doctor to be in the best of health, there are some of us who tend toward high blood pressure and others who are on the low side. This must not be regarded as an illness when the readings are small and there is really just a tendency. However, the people who have low blood pressure will find the first exercise “Getting Your Blood Up” very beneficial and it will let them get out of bed with more energy and without the slight dizziness which can occur.
The ones who tend toward high blood pressure will not notice so much benefit from this exercise. Increased cardiovascular fitness/endurance though, decreases high blood pressure naturally. (more…)
Filed under: Equipments, Gym, Muscle, Nutrition, Physical, Trainer — arlene @ 7:17 am
Now we come to dressing. The putting on of a shirt or brassiere or blouse is also a question of stretching and folding the arms and shoulders. These things become a routine whereby you are conscious of and enjoy the flowing of your muscles which you are keeping supple.
To put on our trousers or pantihose we must think about our balance.
The problem of standing on one leg is something which becomes more difficult as we get older. There are many reasons for this. Firstly, the balance capability in our ears seems to become less sensitive with increasing age. Secondly, the ability to balance on one foot is restricted by the ability of the muscles in our feet and legs to quickly adapt to weight changes. (more…)
Filed under: Diet, Muscle, Nutrition, Physical, Trainer — arlene @ 7:13 am
We are now ready to go to breakfast.
It is possible, at this time that we have to go downstairs.
Here we come to one of the most important parts of our daily exercise plan.
We must now begin to put into practice the things which I have mentioned earlier, the things Prof. Fellinger had told me.
We are probably going down now. Here we can use our balance and breathing techniques as well as exercising our legs. (more…)
Filed under: Aerobic, Man, Muscle, Physical, Sex, Singles, Women — arlene @ 4:09 am
We probably also at this time go to the lavatory. Even here there is a right and a wrong way.
Now you are probably going to say that I am going too far. After all, we have all been peeing and other things quite successfully all our lives. We learned these things before we could walk! The woman, and maybe also the man, will sit down. Be sure to sit down using your legs alone. Do not support yourself with your hands and try to sit slowly, feeling your leg muscles work. Don’t just flop down!
However, even if the man only stands there he can draw in his lower stomach muscles and release them several times and alternately close the cheeks of his bottom muscles several times (In later years this can help the flow of water). For the woman this is far more important. There are three groups of muscles which are often neglected. (more…)
Filed under: Essays — arlene @ 3:37 am
This is just a form of waking up and its better than blindly groping for a cigarette or reaching for the coffee cup some loving husband or wife has brought.
While still in bed, we stretch like a cat.
Extend your arms above your head and stretch your feet out. Now extend your fingers and stretch your toes as far as you can. Now tighten your fingers and bend your feet back as far as you can. Hold it for a few seconds and repeat four times. If you tend to get cramps when you stretch do not point the toes while stretching, but keep the whole foot pulled back. Breathe easily, but deeply, with each movement and, at the same time, concentrate on your whole body and in particular your muscles. (more…)
Filed under: Aerobic, Essays, Gym, Muscle, Programs, Sex, Trainer — arlene @ 4:27 am
What is your average day? I am not suggesting you change your whole working life, but take time to think about these questions:
From those questions you will have some realistic answers about what you can currently do, so let’s look in more detail about how you will benefit from an exercise routine. Even the most modest amount of exercise has enormous benefit, but you need to know exactly what is the specific gain you are going to get. What do you want as well as weight loss? Below are just some of the benefits exercise can bring, but you need to think about what you would add to this list that would make you start, and keep on, exercising: (more…)
Filed under: Essays, Mental, Nutrition, Physical, Trainer — arlene @ 4:21 am
In the ‘holy trinity’ of weight management, exercise is one of the key players. Mind-set and nutrition are vital components of the Warriors programme, but without adding in exercise you won’t be able to get the maximum long-term benefit in terms of weight loss, fitness and a positive mental attitude about yourself and your body.
Think of your body as being like a car that you have left in the garage for a couple of months while you are away on business.
During that time it has not been used. When you come back, it’s likely that the battery’s run down and the oil will have stuck in the sump. You know that when you want to get the car going again it will need a service before you can get it out on the open road. Your body is just the same. If you stop using it, then you will gradually lose suppleness, strength and energy. How much you want to use it, however, is, to a large extent, up to you. (more…)
Filed under: Diet, Muscle, Physical — arlene @ 12:43 am
If you haven’t thought about exercise since you were at school, you may not see the point in it. Surely having a good attitude to food and diet is enough? Well, no it isn’t. Exercise is essential: if you don’t use your body, and particularly if you don’t use your muscles, they will atrophy. You need to keep yourself supple and moving if you want to enjoy longer and older age.
It’s an extraordinary thing, but it doesn’t really matter what age you are or where you are on the scale or what particular starting point you have, you will always be able to benefit from exercise. For example, a study in the US on very much older people showed that the regeneration of muscle can be quite phenomenal. People who were virtually bedridden could actually get up and enjoy a reasonable walk of a couple of miles all within a space of a few months. (more…)
Filed under: Essays, Gym, Muscle, Programs — arlene @ 12:36 am
Along with monitoring your heart rate, you should also pay attention to how your body feels when you are exercising. When working out you should feel slightly breathless but not be gasping for air. Your body will start to tell you when you’re working too hard:
As you become used to exercising at the correct intensity, be aware of how your body feels. These feelings can educate you progressively about how your body responds to different exercise types. You will be surprised at how comfortable a reasonable workout intensity can feel to you once you get started. (more…)
Filed under: Man, Mental, Muscle, Physical — arlene @ 1:12 am
Now we need to get a little more technical and have a look at the FITT principles — Frequency, Intensity, Time and Type of activity:
The Activity Continuum chart opposite is a useful guide to how to approach your progress. All movement along the continuum should be gradual. If you are doing nothing right now, then try to incorporate a small amount of activity into your schedule for the next few weeks. Then take a review of what you have learned, successes and failures, and then try to do a bit more. Only move up a level when you are confident and comfortable that your body and your lifestyle are adapted to the new levels. Rushing this progress is a guaranteed way to set yourself up to relapse to doing absolutely nothing again. If your eventual goal is to complete a marathon or some other intense activity, then eventually you should aim to progress towards the extreme end of thecontinuum. So where are you now? (more…)
Filed under: Gym, Mental, Muscle, Physical, Trainer — arlene @ 1:22 am
You are embarking on a new way of life, the goal is to get fit in an achievable time-scale and to lose weight. You don’t have to set any world records, or compare your progress to anyone else’s. Here are some ways in which you can make it easy on yourself.
Don’t set yourself up for goals that are unachievable. Take a look at the Activity Continuum and move along one step at a time. Give yourself the chance to adapt to the new behaviours and, only when you are ready, move along to the next stage. One of the biggest causes of drop-out is always trying to do too much, too soon. Your company wouldn’t grow from a corner shop to multinational grocery chain in one month, so why should you ask your body to transform from doing no activity to training like an Olympian in the same time? (more…)
Filed under: Aerobic, Diet, Essays, Muscle, Physical, Programs, Women, equipment — arlene @ 5:02 pm
People who attempt to lose weight purely through exercise often find that there is an increase in their lean body (muscle) mass and a decrease in their fat mass, but very little change in their total weight. However, in combination with a balanced reducing diet, an increase in physical activity seems to encourage the loss of weight which is due mainly to fat losses.
Some researchers have suggested that exercise maintains or increases the muscle compartment (muscle tissue is far more active than fat tissue and contributes largely towards basic energy expenditure) and in this way at least partially prevents the diet-induced decrease in energy requirements. The latter could be responsible for the reaching of a ‘plateau’ in weight loss.
There are several other advantages in combining increased exercise with a balanced reducing diet. For example, it has been shown that exercise:
Filed under: Diet, Essays, Muscle, Nutrition, Physical, Trainer, Women — arlene @ 2:38 am
For a world-class track athlete, a few seconds may be the difference between a good performance and a ‘great’ performance, or the difference between being a qualifier and a gold medallist. In a recent survey of Olympic hopefuls, many indicated that they would be willing to sacrifice both health and long life by taking potentially harmful substances which have been shown to enhance performance. Some may regard this simply as an illustration of the extreme competitiveness of world-class sport, but what it highlights is the extent to which athletes and sportsmen and -women in general are influenced by claims that foods, liquids or other substances are able to improve their performance. Virtually every food or part thereof has at some time been promoted as having magical performance-enhancing properties this raises the question: Does what we eat or drink really affect our physical performance in sport in particular and exercise in general? (more…)
Filed under: Aerobic, Drugs, Muscle, Physical, Programs, Trainer, Women, equipment — arlene @ 4:50 am
Jogging has been used successfully in rehabilitating cardiac patients and those with pulmonary emphysema; in weight reduction of diabetics; in relaxing insomniacs, the emotionally disturbed, and migraine patients; and in reducing the discomfort accompanying arthritis in the legs and back. Like many other exercises, jogging should not be done without a physician’s approval for those with arthritis, osteoporosis, and heart and circulatory diseases. It is not harmful to women, although some women may need to wear a special bra as a comfort measure. Jogging can cause shin splints, blisters, and foot, ankle, knee, and hip problems. Using the proper footwear and learning how to jog correctly will minimize these hazards. If you have poor leg or foot alignment, you would be wise to jog only three or four days per week because studies show that the risk of injury is greatest for those who jog every day. The same fitness levels will result with less risk of injury. (more…)
Filed under: Muscle, Programs, Trainer — arlene @ 4:47 am
Most hazardous exercises can be avoided by following these general guidelines, except where a physician or qualified professional has prescribed otherwise for you.
