Funds Investing 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: 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: 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, 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: 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: 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: 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, 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…)
