Herbal Beauty 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: 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, 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: 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: 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.
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: Essays, Family, Muscle, Trainer, Women — arlene @ 12:45 am
It is not known how much flexibility any one person should have in a joint. There are test norms available that list how hundreds of subjects of various ages, of both sexes, and in many walks of life have performed. But there is little scientific evidence to indicate that a person who can reach two inches past his or her toes on a sit-and-reach test is less fit than a person who can reach eight inches past the toes. Too much flexibility could be as detrimental as too little.
Arthritis and calcium deposits can damage a joint, and inflammation can cause pain that prevents movement. Failure to move a joint regularly through its full range of motion can lead to a shortening of muscles and ligaments. Static positions held for longer periods, such as in poor posture, working postures, and when a body part is immobilized by a cast, lead to shortened tissue and loss of mobility. Improper exercise that overdevelops one muscle group while neglecting the opposing group results in an imbalance that restricts flexibility. (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: Mental, Muscle, Programs, Trainer — arlene @ 3:46 am
Stretching exercises and rhythmical exercises especially aid in relaxation. Some good relaxation exercises are illustrated in the box on pages 244-245.
People who work long hours at a desk can release tension by getting up frequently and stretching, by taking a brisk walk down the hall, or by performing “office exercises.”
Gentle effleurage, a type of massage, heat in the form of a hot bath (or shower or sauna), and deep breathing with prolonged exhalation when combined with conscious relaxation techniques described in this concept, are effective means for relaxing tense muscles for most people. (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: Muscle, Programs, Trainer — arlene @ 1:44 am
The following are some guidelines for safe and effective strength training:
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…)
