Eye Care Blog 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: 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: 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: 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: 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: Aerobic, Essays, Physical, Programs, Trainer — arlene @ 10:12 pm
Rope jumping is aerobic if done at a slow or moderate pace, but is anaerobic if done vigorously. One study shows that typical exercisers jump very briskly, and for this reason, cannot maintain the jumping continuously. Even those who are highly trained or who jump at a moderate pace find it difficult to continue this exercise long enough to build cardiovascular fitness because of leg fatigue, high heart rate, or loss of interest in the activity. To be most effective, a continuous routine involving several different jump steps should be used in combination with other forms of exercise. For example, rope jumping could be a part of a circuit-resistance training program or a dance aerobic routine. (more…)
Filed under: Aerobic, Muscle, Physical, Programs, Trainer, Women — arlene @ 12:39 am
Muscular endurance is the capacity of a skeletal muscle or group of muscles to continue contracting over a long period. When you have good muscular endurance, you have the ability to resist fatigue and you can hold a position or carry something for a long period. You also have the ability to repeat a movement without getting tired. (more…)
Filed under: Aerobic, Man, Muscle, Programs, Women, equipment — arlene @ 11:58 pm
With the increased popularity of dance aerobics, there has been an increase in the number of injuries associated with the activity. In fact, one study has shown that as many as 75 percent of all instructors and 43 percent of all students injure themselves. One attempt to reduce the risk of injury with dance aerobics is commonly called “low impact aerobics.” One foot stays on the floor at all times during low impact aerobic routines. Those who advocate this approach point out that the repeated jumping, kicking, and bouncing of dance aerobics cause injuries. By keeping one foot on the ground, the risk of injury is reduced. Low impact dance aerobics is probably a wise approach for those who have a history of joint or muscle injuries, for beginners, and for older participants. Low impact dance exercise, when properly planned, can provide exercise intensity similar to high impact forms. (more…)
Filed under: Aerobic, Essays, Man, Muscle, Physical, Programs, Singles, Trainer, Women, equipment — arlene @ 11:55 pm
Survey results repeatedly indicate that calisthenics is one of the top two or three participant activities performed. Calisthenics, exercises such as the crunch and push-ups, are designed to build flexibility, strength, or muscular endurance in specific muscle groups. Even though most calisthenics are aerobic, they are often done intermittently. That is, calisthenic exercises are done a few at a time followed by a rest period. This type of calisthenics can build flexibility, strength, and muscular endurance, but does little for cardiovascular fitness or fat control.
Continuous calisthenics, or calisthenics that are done without stopping or with walking, jogging, rope jumping, or some other aerobic activity performed during the rest period, can develop virtually all health- related aspects of physical fitness. Fitness pioneer Dr. Thomas Cureton (1965) long advocated the use of continuous calisthenics, or what he referred to as “continuous rhythmical endurance exercise.” Almost everyone can plan a continuous calisthenic program by selecting exercises for each fitness part that will elevate the heart rate to the optimal level and sustain this intensity an adequate length of time. As is the case with CRT, it is essential that resting between exercises be kept to a minimum. Continuous calisthenics can be done individually, but is also excellent for group use. (more…)
Filed under: Aerobic, Physical, Programs, Trainer, equipment — arlene @ 11:51 pm
Some of the most popular forms of aerobic exercise are discussed briefly here.
Interval training is one of the most common forms of intermittent exercise. Short bursts of energy, commonly referred to as sprints, are alternated with rest periods. For many years interval training was considered to be exclusively a form of anaerobic training and as noted later in this concept, it is an excellent form of anaerobic training. However, athletes and coaches now feel that aerobic interval training may be quite important for competitors in sports such as swimming, running, and cycling. In aerobic interval training, repeated performances of relatively short exercise bouts are alternated with brief rest periods. The exercise bouts are performed at slower than race (for racers) pace and not so intensely as anaerobics. Proponents of aerobic interval training suggest that this procedure allows a greater volume of training in a shorter period. To date, the evidence supporting the superiority of this form of training for competitors is principally based on the testimony of coaches and athletes. Additional research is necessary. (more…)
Filed under: Aerobic, Diet, Physical — arlene @ 1:41 am
Every person should possess at least a minimal amount of body fat for good health. This fat is called essential fat and is necessary for temperature regulation, shock absorption, and regulation of essential body nutrients, including vitamins A, D, E, and K. Non-essential fat accumulates when you take in more calories than you expend. When non-essential fat accumulates in excessive amounts, overfatness or even obesity can occur. For good health, an individual should not allow body fat levels to drop too low or to become too high. There is a desirable range of fatness for good health, different from the range suggested for those who have optimal performance in athletic events as a goal. Even for athletes, especially low levels of body fatness are not desirable. Research has shown that attempts to attain and maintain too low a body fat level are associated with eating disorders such as anorexia nervosa and bulimia. Also, there is evidence that excessive fat loss may result in amenorrhea in women. (more…)
Filed under: Aerobic, Physical, Trainer — arlene @ 1:36 am
hypokinetic diseases increases. For example, the risk of heart disease is approximately three times as great after sixty than before. The risk of back pain and ulcer disease is considerably greater after forty.
Filed under: Aerobic, Physical, Trainer — arlene @ 2:19 am
When done in the cardiovascular fitness target zone, aerobic activities are excellent for building cardiovascular fitness. Because aerobic activities can be sustained for relatively long periods, they can result in considerable calorie expenditure and are very good for helping to control body fatness. Aerobic activities can also be of value in developing muscular endurance. (more…)
Filed under: Aerobic, Muscle, Physical, Trainer, equipment — arlene @ 2:46 am
A person’s maximal oxygen uptake (V02 max), also commonly referred to as aerobic capacity, is determined in a laboratory by measuring how much oxygen a person can use in one minute of maximal exercise. Great endurance athletes can extract five or six liters of oxygen per minute from the environment during an all-out treadmill run or bicycle ride. An average person extracts only two or three liters in a une minute exercise bout. V02 max is often adjusted to account for a person’s body size since bigger people may have higher scores because of their larger size. Scores are often reported as milliliters of oxygen per kilogram of body weight (m1/O2/kg). This score is calculated by dividing your VO2 max value by your weight in kilograms.
As noted previously in this concept, good cardiovascular fitness requires a fit heart muscle, fit vascular and respiratory systems, fit blood, and fit muscles. Regular aerobic exercise improves these systems, which are essential for improved max VO2. (more…)
Filed under: Aerobic, Programs, Trainer — arlene @ 1:43 am
Once the pulse is located, the heart rate can be determined in beats per minute. At rest, this is done simply by counting the number of beats in one minute. To determine exercise heart rate, it is best to count heart beats or pulses during exercise. However, to count the pulse during most activities is difficult. Machines do exist that can count heartbeats during exercise but they are not available to most people. The most practical method is to count the pulse immediately after exercise. During exercise, the heart rate increases; immediately after exercise, it begins to slow down or return to normal. In fact, the heart rate has already slowed considerably within one minute after exercise ceases. The key is to locate the pulse quickly and to count the rate for a short period of time. A full one-minute count after exercise does not give a good estimate of exercise heart rate, even if the pulse is quickly located, because the heart rate during the end of the count is much slower than it was during exercise. Keep moving while quickly locating the pulse, then stop and take a fifteen-second count. Multiply the number of pulses counted in a fifteen-second period by four to convert heart rate to beats per minute. (more…)
Filed under: Aerobic, Physical, Programs, Trainer — arlene @ 1:41 am
There is an amount of exercise that is best for reaping the benefits of regular physical activity. It appears that some exercise of almost any kind is better than no exercise at all. However, there is one threshold and target zone for gaining the health benefits of exercise and another one for improving cardiovascular fitness. The target zone that provides protection against heart disease does not necessarily result in improvements in cardiovascular fitness as reflected by improvements in maximal oxygen uptake. Exercise that follows the FIT formula for improving cardiovascular fitness will contribute to a reduction in the risk of heart disease as well as improved cardiovascular fitness. (more…)
Filed under: Aerobic, Diet, Muscle, Physical, Programs — arlene @ 10:52 pm
Some advocates of Hatha Yoga claim that regular practice of the asanas (positions) will bring about improved flexibility, grace, serenity, relaxation, sleep, vitality, endurance, circulation; strength and firmness of muscles; strength of vital organs and glands; taut, smooth skin; ideal body weight; recovery, alertness, and clarity of mind; will cure arthritis, the common cold, diabetes, gallstones, menstrual disorders, piles; and will maintain good vision and hearing.
There is no scientific evidence to support most of these claims. Hatha Yoga will not help you lose weight, trim inches, remove flab, improve endurance, maintain proper circulation, strengthen glands and organs, or improve complexion. Neither will it cure diseases. (more…)
Filed under: Aerobic, Magazines, Physical, Programs — arlene @ 5:59 pm
The results of nationwide surveys in the United States and in Canada confirm that home calisthenics are among the most popular forms of exercise among adults. Preplanned programs are especially popular because someone else directs your performance.
Because preplanned exercise programs are planned by one person (or group) for individuals of many different levels of fitness, they may not be equally effective for all people who use them. (more…)
Filed under: Aerobic, Magazines, Muscle, Physical, Programs — arlene @ 5:25 am
There is a difference between exercises that are good when prescribed for a particular individual and those that are good for everyone (mass prescription).
An example of an exercise program where the exercise is individually prescribed is the clinical setting. A therapist works with one patient and takes a case history, administers tests and measurements to determine which muscles are weak or strong, or short or long. A determination of existing limitations that might make any given exercise indicated or contraindicated is made and then exercises are prescribed for that person. The patient is supervised in the correct execution of the movements. (more…)
