Real Estate Aware 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: 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: 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: 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: Essays, Mental, Muscle, Physical, Women, equipment — arlene @ 3:41 am
Some people may deliberately place themselves in stressful situations; for example, athletes plate themselves under maximum strain; lawyers and surgeons arechallenged by difficulties; and pregnant women acceptthe psychological and physiological stress of bearingchildren. Self-induced stress may also be an unpleasant but necessary interlude that cannot be avoided. For example, there is a risk of falling that is necessary in learning to ride a bicycle. (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, 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: Gym, Man, Muscle, Programs, Trainer, Women, equipment — arlene @ 2:02 am
Progressive resistance exercise can be performed in properly designed weight-training programs using free weights, constant resistance machines, variable (accommodating) resistance machines, isometrics, pulleys, calisthenics, springs, latex tubing, or isokinetic dynamometers. Machines may offer resistance by weight stacks, hydraulic or pneumatic pressure, or electrical resistance. Concept 12 describes some sample exercises and compares some of these programs. Weight training is considered the fastest and best method of improving strength. However, properly designed calisthenics are adequate for developing strength in most people. (more…)
Filed under: Equipments, Gym, Physical, equipment — arlene @ 12:48 am
Poor alignment of the body parts during exercise and sports can affect efficiency and effectiveness of performance.
Examples of poor alignment that is detrimental in sports include weight lifters arching the back when doing a lift from the squatting position or during a bench press. This violates the normal mechanics of the spine and is a common cause of backaches in athletes. Gymnasts are also prone to back problems because they sometimes perform with a swayback, especially during landings.
Lordosis in runners causes a short, choppy gait and may cause back pain. Poor posture also influences the way the runner’s foot strikes the ground, contributing to either foot shock or shin splints. In addition, runners may have a back problem as the result of an excessive forward lean.
Dancers and ice skaters sometimes assume poor postures in the execution of jumps. If they land on one leg while the lower back is hyperextended, there is an enormous shearing force on the lumbosacral joint and excessive compression on the disks.
Filed under: Man, Mental, Muscle, Women, equipment — arlene @ 12:46 am
Poor posture, especially lordosis, can cause back strain and pain and can make the back more susceptible to injury.
The forward tilt of the pelvis may cause the sacral bone or one of the lumbar vertebrae to press on nerve roots with consequent low back pain and sciatica. To be on the safe side, some authorities advise those who have lordosis and weak abdominals to eliminate all exercises that hyperextend the spine. Incidence of lordosis is about the same for men as it is for women, except that women experience an added back strain during pregnancy, and high heels may also contribute to spinal strain.
Some people have a “flat back” (lumbar kyphosis) in the lower back region that can lead to backaches.
There is an increased interest by therapists in patients who lack a normal lordotic curve in the lumbar spine. Robin McKenzie’s theories and exercises (1980) (1981) (1983) have become increasingly popular in the treatment of people who sit for long periods with the back flat and pelvis tilted backward or those who engage in prolonged bending, heavy lifting, and long standing with flat back postures.
These people may need to regain a normal lordotic curve and probably need to perform relaxed static stretches with the back in hyperextension, such as the Press-Up Exercise. They may also benefit from the use of lumbar support (rolls or pillows) during sitting. (more…)
Filed under: Muscle, Physical, equipment — arlene @ 12:41 am
Good posture has aesthetic benefits.
The first impression one person makes on another is usually a visual one. Good posture can help convey an impression of alertness, confidence, and attractiveness.
There is probably no one best posture for all individuals, because body build affects the balance of body parts. In general, certain relationships are desirable, however.
In the standing position, the head should be centered over the trunk, the shoulders should be down and back, but relaxed, with the chest high and the abdomen flat. The spine should have gentle curves when viewed from the side, but should be straight as seen from the back. When the pelvis is tilted properly, the pubis falls directly underneath the lower tip of the sternum. The knees should be relaxed, with the kneecaps pointed straight ahead. The feet should point straight ahead and the weight should be borne over the heel, on the outside border of the sole, and across the ball of the foot and toes. (more…)
Filed under: Muscle, Programs, Trainer, equipment — arlene @ 3:37 am
In order to increase strength, the muscle must be contracted to at least 60 percent of its maximum. Strength training requires an overload in the amount of the resistance, while muscular endurance training requires an overload in the number of repetitions. Therefore, according to the law of specificity, when designing a program for strength development, high resistance and low repetitions at a moderately slow speed should be used for maximum effectiveness.
Experts generally agree that in progressive resistance exercise (PRE) using a maximum load (resistance) for three to eight repetitions in one to three sets three orfour times per week will develop strength. Experts do not agree, however, on the ideal combination of repetitions, sets, and speed. (more…)
Filed under: Muscle, Programs, Trainer, equipment — arlene @ 3:35 am
Most experts classify power as a skill-related component of fitness (see Concept 2) because it is partially dependent on speed. On the other hand, power is also dependent on strength and can be classified as a health- related component to the extent that strength is involved. Thus, power falls somewhere in between the two distinct groups of fitness attributes. Certainly its use is not limited to sports and dance. We use power extensively in our daily activities every time we apply a force to move something quickly. Power is important in protective movements, such as a pedestrian jumping to dodge a car or a driver jerking the steering wheel to avoid a collision or jamming on the brakes to stop in an emergency. A worker heaves a heavy load from a truck to a dock and a carpenter uses force to hammer a nail.
Power is usually neglected in fitness literature and often in fitness programs as well. Garnica (1986) believes it to be the “most functional mode in which all human motion occurs.” If this is true, all fitness programs should consider appropriate exercises that develop power. (more…)
Filed under: Aerobic, Essays, Physical, equipment — arlene @ 5:22 am
Team sports are the most popular among school-age children, but the leading lifetime sports are bowling and tennis. However, many of the most popular lifetime activities are not even sports. Bowling is the only sport in the top five activities performed regularly by adults. The other four activities are walking, swimming, calisthenics, and bicycling. Only three of the top ten lifetime activities are sports. The top ten sports in which adults regularly participate (excluding swimming, cycling, and jogging/running). (more…)
Filed under: Physical, Programs, equipment — arlene @ 5:19 am
Some people feel that they are unable to exercise because they might get injured. Possession of health- related fitness can reduce the risk of injury and fatigue, another source of inactivity. Skill-related fitness as noted in Concept 14, also aids in the performance of various physical activities, though it is not a requirement for enjoying them. (more…)
Filed under: Mental, Physical, equipment — arlene @ 5:17 am
You do NOT have to be a great performer to enjoy sports and physical activity. However, having some skill enables you to be more active.
It is advisable to practice and perhaps seek instruction to enhance enjoyment of a lifetime activity especially if you are unskilled. People with greater skill are more likely to get involved because they are more likely to be successful. However, there is another way to increase satisfaction from sports participation. Research indicates that you must be 65 to 75 percent as good as your partner if either of you is to enjoy the activity. For this reason, it is not only advisable to improve your skills, but you should find a playing partner or group of similar ability. (more…)
Filed under: Diet, Drugs, Essays, Programs, equipment — arlene @ 11:18 pm
It is not necessary to join a club, spa, or salon to develop fitness, but if you are considering joining such an establishment, make your choice with care.
The consumer should observe these precautions before becoming a member of a club, spa, or salon.
