Category Archives: Fitness

Tips for Getting in Shape and Making Space for Fitness in Your Home

Around this time of year people start to lose focus on their fitness goals. They have this idea in their head that they need to look and feel their best for the summer months and into the holiday season but after that they tend to let themselves go. Do not be one of those people this year. If you are interested in maintaining your fitness goals all year round than you should start to make a plan for having a better routine that you can actually stick too. If you want to make sure that you will do it every day, the best way to go about it is to plan something you can do at home. This might mean reconfiguring things to create some space for whatever physical activity you are planning to commit to. Here are some tips to get you started on setting aside an area and time for you to reach your fitness goals or at least stay in shape over the winter.

Set Your Goals

The first step to starting any new fitness routine is to set your goals appropriately. You want to chose goals that are firm and have measurable marks, but also be realistic with yourself. Setting goals that are unattainable is like setting your self up for failure. When this happens, we tend to be very hard on ourselves, to the point where it may discourage any future progress or goal setting. If you do not meet your goals, do not get down on yourself. Simply pick yourself up, readjust your trajectory, and see what changes can be made to help you get on your way for the next step in your fitness journey.

Choose A Method

Once you have your goal set, pick an exercise routine

 that you feel comfortable with, but that still seems like a challenge. You want to do something that will make you sweat and get your heartrate up but then alternate it with something that is mainly about using your muscles for some strength training. Depending on what your method is, you can do it three to four times a week. Something to consider is that you cannot expect to get in shape if you ignore the food factor. Planning a healthy diet is just as important if not more important than keeping up with a good work out routine.

Make the Space to Workout

If you have an idea of what your workout routine will consist of, then it is a lot easier to have a plan for creating space in your home. Start clearing out an area for your gear or equipment. Even if it is just a solid space large enough for you to lay your yoga mat, it is important to make it yours and have that space available. If you need to do some redecorating on your other spaces because you had to move things around, you can go to Design Within Reach to get the best deals on home décor and designer items that will make your newer, slightly more cluttered, living room look great.

Fitness for Health

Increasingly we are seeing obesity related illnesses especially in the western world where food is at its most abundant and exercise is something that is considered to be a chore. Fitness goes far beyond the size of your clothes however, and is about being able to make the right choice when it comes to your health and well being. The benefits are not only physical but by being fit it can also have a dramatic result on your mental state.

The Benefits of Being Fit

Anybody in the medical profession will tell you that physical fitness will alleviate many illnesses and will help your body to resist some of the more serious diseases like those related to the heart. Your heart is a muscle that needs exercise just like any other part of your body. By increasing your fitness levels you are strengthening your heart to make sure it works at maximum levels. A good heart will mean a good circulatory system and will mean that your blood pressure remains stable. If your heart is functioning correctly it could add years onto you life span.

Studies have also shown that people that are fit have higher levels of brain function. As you get fit your circulation increases and because the blood flowing throughout your body carries oxygen to the brain the results are that you are more alert and more apt to think quickly than those who have poor circulation through lack of exercise.

Getting fit will also improve endurance and muscular strength. People that are fit can carry out activities easier because their body is stronger and doesn’t get tired easily.

As you get fit you will also notice changes in your body as well as your health. Because through exercise you are increasing the amount of lean fat in your body. Lean fat is made up of ligaments and muscle and through exercise you will increase their strength. Therefore your muscles will gain definition, which is often referred to being toned.

Exercise burns calories and many individuals that want to lose weight will do so by getting fit. Along with a balanced and healthy diet they will start to find that through exercise and the burning of calories the weight will begin to drop off them resulting in a much slimmer body.

Getting Fit is Easy

There are many ways in which a person can get fit and it is not necessary for people to have to go to a gym. Walking is known to have some great effects on a persons fitness levels and can be done anywhere at any time of the day. Anything that gets a person moving will undoubtedly improve their overall fitness. The results will be completely astounding if you have never practiced any type of exercise before and most people find that once they have to into it they actually enjoy itFeature Articles, especially when they see the benefits it has on their overall health

Couples Guide to Fitness and Health

Are you both serious about getting fit? If so, you need to be realistic about creating time in your lives for this new routine. If you are happily hooked up, you may need to start considering your partners standard of physical fitness too.

Habits are hard to break, especially diet. 80% of a healthy lifestyle starts in the kitchen, the physical aspect ( gym routine ) then has a much easier time shaping your body once the bad food is gone. Couples have the golden opportunity to motivate each other to achieve personal goals, which can also strengthen other areas of their relationship.

Here are your first steps to effective weight management and general health and fitness.

* Lead by example

If your partner wants a healthy lifestyle but lacks initial motivation, lead by example. Avoid arguing about his or her bad habits, instead set out to create your own new routine by eating right, going for regular walks and having your new gym programme assessed and implemented. Inspiration is a very powerful motivator, especially when someone starts to notice your results.

* Goals

Set realistic physical goals and time frames. Establish your goals together and make personal targets as well – how much weight do you want to lose? no more take out food? eat dinner no later than 7.00PM? get out of bed at 5.00am every Tuesday, Wednesday, Friday and Saturday then head to the gym? Make it a habit you both embrace, set your first mile stone at 3 months with the assistance of a professional nutrition and gym assessment.

* Cook together – plan healthy adventures

Getting your dietary habits in order is the single most important issue you both need to tackle. Learn to be more diverse in the kitchen and make a weekly meal and snack routine. Encourage each other by preparing the meals together while picking up some handy cooking tips along the way. Make a shopping list to include visits to the farmers markets and organic fruit and vegetable store. Tip: buy some leafy vegetables like spinach, mint and parsley (anything leafy) combined with fruit and water, blend it up, have 1 large glass a day and you will cover all the requirements of your daily vitamin and mineral intake.

It’s so easy to get out of bed on the weekend and turn on the television or play station. Pre plan adventures like bush walking, bike riding or swimming. These are also great alternatives if you are unable to get to the gym. Take a romantic twilight walk together as an excuse for some exercise.

* Motivation and support

We know you’ve heard it all before, but the truth never lies. Encouragement, support and compliments is a recipe for great outcomes. Standing by each other and working together are the only tactics that will see you achieve each and every mile stone. You will need to engage in a hard line attitude with a regimented mental outlook.

Once you see noticeable change, it is quite likely that a health and fitness obsession will become evident and you will start to live your life around your fitness lifestyleFeature Articles, when once upon a time you tried to fit your health kick in around your previous lifestyle.

Celebrating these victories together is a wonderful way to build on your relationship.

Health Applications for Fitness Lovers

Health and fitness have been the main priority of everybody from the beginning. Every person wants to stay fit and healthy in their lives. It is a fact that a healthy person lives more than an unhealthy one. Even in the transforming technology, the need of being fit doesn’t change. Now-a-days there are many applications, designed for mobile devices to keep a person fit. They help users to maintain their physical, mental workout, and many other activities. The market is crammed with many health apps that make the workout schedules so easy for every individual. They are the best alternate for gyms and give maximum results.

Choose wisely the sites while downloading the health or fitness apps. There are many sites over the Internet that provide paid or free app for iPhone, or for other platforms. Always choose a trusted site that gives virus and other malicious threats free download for your device. The health applications help the people in many aspects of real life.

Here are some facts about the fitness applications:

Calorie meter

In these applications a calorie meter is integrated that tells user about how many calorie they burn from a workout or exercise. It provides the options like duration, miles, etc. User can fill the options and calculate their daily calorie burns in simple steps. In addition, they automatically calculate the calories from running if the user is connected to the Internet.

Weight loss & gain

They help people to gain or loss the weight according to their need. They tell about the appropriate workouts to lose or gain weight. User can maintain diet charts and fitness calenders with the help of these applications in simple steps. They can manage their diets and exercise schedules with the help of them.

Self esteem

If a person workouts or exercises daily than their positive thoughts and self esteem increases. The exercise makes a person fit and provide attractiveness to their physical body which brings an impressive personality to them.

Stamina

The applications help the user to build-up their stamina. A fit person can handle critical situations more effectively than a normal person. Workout increases the physical strength and power of the human body that results in better stamina. With stamina people can do more physical work than others.

Gym or health club locations

From these smart apps, user can easily search nearby gyms or health clubs. They provide the locations and route maps of the gyms nearby. Some apps also provide the gym discounts and other offers also. User can easily navigate the nearest health clubs by the applications.

Social sharing

In the technology world, when everyone sharing their thoughts on the social accounts these apps also provide a platform to share their results on social profiles. The user can share their pictures or results on their social accounts directly from the applications interface in easy steps.

These are the facts and changes made by the fitness apps in the trending technology. There are many sites that provides free app for iPhone and for other platforms. Always visit a trusted website that provide latest health apps and safe and secureComputer Technology Articles, free apps downloads to the devices.

Running for Fitness & Health

Interested in running for fitness?
Are you sick and tired of being sick and tired? Have you thought, “Enough is enough, it’s time for me to get a fitness program going.”?
Then you need to start running for fitness!

A lot of people who are new to fitness think that they can simply lift weights to get fit. But lifting weights won’t help your cardiovascular system nearly as much as running will. And you can do all the abs work in the world, but if your hard-rock abs are hidden under a layer of fat, then nodoby will ever see them. So, burn off the fat tissues and pave the way to a stronger, leaner you and start running for fitness!

Running – The Foundation of your Fitness

Running helps laying the foundation for all other aspects of getting and staying fit. When you run, you build your stamina and you build a stronger heart and cardiovascular system. This means that with every heart beat your heart pumps more blood through your body, you have basically created a stronger heart muscle. This helps improve your life expectancy and decrease your risks of a range of life threatening diseases.
Running enhances everything else you can do for your health, whether it’s racquetball, cycling or martial arts. Running is one of the core-strength-and-fitness building disciplines, and it might be the best or most important one of them all.

Running to Lose Weight and Fight Fat

Running increases your ability to lose weight and keep that weight off. It is one of the best ways to burn calories and get your metabolism working at a faster rate. One of the benefits of running is that after you have run your metabolism keeps on working at that higher rate, meaning you keep on burning more calories, even after you have stopped running!

Benefits of Running

Running also helps to get you in a better positive mind-set. It leaves you energized and more motivated for the rest of the day and it is even used by some people to help combat depression. It also hones your instincts for eating and drinking as healthily as possible as your entire mind-set gets transformed from a possibly unhealthy one to a very healthy one.

Beginnings are Hard

When you first begin running for fitness, it certainly won’t be easy to sustain it, especially if you were never the athletic or running type before. The key is to start off slowly and easily. One of the ways to do this is to use a run/walk program that uses walking breaks to break up your exercise routine and help you accomplish more in one session. Hopefully you are surrounded by positive, supportive family and friends. But if you aren’t, make sure you get yourself some good running books, running magazines or find running websites that share your love for running.

Running for fitness is absolutely doable. You just need to make a start with it. And if that means that you will fight off fat, build a stronger heart and become a happier person, then I guess that isn’t too badFree Web Content, now is it? So put on those running shoes today and go for it!

Health Look on Diet Fitness

Even on television exercise machines, weight loss products, and other paraphernalia to improve fitness have more or less gained control over the airwaves and made their way into the households. But exercise is not the only way to build that body beautiful. It also entails certain amount of responsibility on the foods one chooses to eat. Being healthy and fit requires one to observe diet fitness.Diet fitness is as essential as exercise itself. Diet for fitness provides the essential nutrition one needs to restore worn-out muscles and for healthy growth. Diet fitness should never be taken for granted. With the popularity of keeping fit, many different views, methods, programs and dieting strategies have been formulated by many professionals.

Among these are high carb diets and high fat diets. Which one is more effective and which one should one choose to follow?First thing to know would be the fundamental differences between these two diet approaches. As the name implies, high carb diets concentrates on taking in carbohydrate-rich foods while high fat diets endorses fat-rich foods. High carb diets are utilized to glycogen stored in the liver and muscles. Glycogen is a glucose complex that provides large amounts of energy ready for use in anaerobic exercises.Fats, on the other hand, is well-known for being the richest source of calories. It actually contains 2.5 times more calories than carbohydrates and proteins alike.

Studies also show that it takes the body 24 calories to metabolize carbohydrates while it only takes 3 to burn down fat. So which one to follow? A person can follow a high carb and low fat fitness diet or the other way around. It is absolutely not recommended to follow both at the same time; unless of course if you want to gain body fat. But then diet fitness is not all about losing fat, one must also consider his diet in order to keep fat away. Research shows that sustainable loss of weight can only be achieved on a diet which suits the individual food preferences, lifestyle, medical profile and satiety signals. Diet programs all over can help you shed off excess pounds, but only one diet can help you stay sexy, and it is the one that satisfies you most.

Other important aspects of having a fit diet are moderation, balance and variation. One must be careful not to leave out important nutrients and other substances necessary for healthy body functioning. health organizations are clear about the amounts of nutrients an individual should have in the body.Low fat high carbs, high carbs low fat; the question is not which diet program will work out but which is it that will work for you. Striving for a sexy and healthy body does not have to burden an individualFree Reprint Articles, diet fitness does not have to mean sticking to the same kind of food for life. One may even try to be adventurous and try out new foods out there. Who knows? one may even discover spinach interesting.

Improve Fitness on the Beach

Finding fitness on the beach is easy. Just look around and you will see many fit people walking on the sands. But if you’re looking for your own fitness, the beach has plenty to offer. From the sands to the waters and even your beach towel, you can find fitness on the beach to be more than just fun in the sun – you can get in shape too.

The secret behind fitness on the beach is that everything and anything can be used to improve your health – if you just use your imagination. The sand is the easiest place to start to increase your fitness. Running or walking on the dry sands is much harder than walking on pavement, increasing your fitness levels and adding to your cardiovascular health. When you’re pushing sand out of your way, you’re using more muscles and the workout is harder – it’s really the best exercise equipment. You can also use the sand as a weight machine by trying to kick it with your feet – excellent for your legs. Or you can try lifting the sand to help with a sand castle with the kids – great for your arms and chest.

The water is the most obvious help for fitness on the beach. If you know how to swim, you can get a nice workout in while you’re relaxing for the day. With a stronger riptide or current, it will be all the more helpful for your entire body. Try to swim laps if you can, using your arms and legs at the same time for the maximum benefit. Cupping your hands as you swim will increase the resistance for your arms and add to the benefits you receive. You can also try surfing for another challenge to your muscles or head out on a kickboard or with flippers to really work your leg muscles.

But you probably haven’t considered how your towel can help with fitness on the beach. Try this exercise: take a towel the long way and hold one side in each hand. Slide your hands towards the middle so that your hands are about shoulder width apart and straight out from your body. Lift the towel above your head as you grip it tightly and then slightly lean to one side and then the other. You’re working out your arms as well as defining your sides. You can also use the towel to workout your legs by lying on your backArticle Submission, placing the towel around both heels and creating resistance as you push your heels away from your body and then back to your body.

Fitness on the beach can be fun as well as convenient if you just bring your imagination along with your sunscreen.

Fitness Benefits and Strategies

Fitness Strategies and Benefits

Stretching:
Concentrates on improving flexibility. Stretching requires no fitness equipment. Types of stretching include Yoga and Pilates. Whether you decide to stretch before, after or during your exercise routine, there is no doubt that stretching should be included every time you exercise. It keeps your body agile while engaging in any type of resistance or cardio training routine.

Benefits of stretching:
1. improves flexibility
2. increases range of motion
3. promotes relaxation
4. improves performance and posture
5. reduces stress on your body and reduces risk of
injury for any resistance training routines or athletic
performance

Strength Training, Weight Training or Resistance Training:
Concentrates on improving muscles. Strength training or weight training may require you to lift free weights or use
equipment that makes you lift weight. It may also be called resistance training because you are putting resistance on your muscles to improve them. In resistance training you may use tools like rings and tubes rather than weights.
Some exercises also allow you to use your own body as resistance. For instance, abdominal crunches can be part
of a strength or resistance training routine. Strength training should be included in an exercise routine.

The benefits of resistance and strength training:
1. helps you lose weight in two ways: improves your muscle
mass and increases your energy expenditure, both make you to
burn more calories.
2. helps you tone and look better even if you are not overweight.
3. gives you more strength and endurance
4 increases bone density
5. has cardiovascular benefits
6. may help reduce risks of injury in athletes

Cardiovascular or Aerobic Training:
Aimed at improving your heart muscle and cardiovascular system. Cardiovascular training or aerobic training may be accomplished in several ways and you don’t need to spend any money. Walking, jogging, skipping rope, boxing, dancing, riding a bike – any of these qualify as aerobic exercise. Cardiovascular training should be an essential element of your fitness routine.

Benefits of cardiovascular training:
1. strengthens your heart
2. helps you lose weight and reduce fat
3. increases your endurance

Interval Training or Anaerobic Training:
Aimed at improving aerobic endurance for athletes. Interval training is characterized by repetitions of heavy exercise with a recovery period following each repetition. For instance, you might sprint for 10 seconds and then follow that sprint with a two minute recovery jog. Then you repeat the sprint/jog routine for about 20 minutes. During the sprinting you are producing a state of oxygen debt. This can also be called anaerobic training because you are out of oxygen. Circuit training is also a form of interval training.

Benefits of Interval Training:
1. improves athletic endurance
2. strengthens the heart muscle
3. improves the lungs or the ability to take in oxygen

Cross Training:
Aimed at improving aerobic endurance, strength and flexibility in athletes. Can also help fight boredom for anyone who exercises. Type of training that requires you to do two or more types of exercise either within the same routine or in successive routines. For example, you may stretch every day for flexibility, lift weights two days a week for strength training, and ride a bike once a week for aerobic endurance.

Circuit Training:
Type of interval training aimed at losing weight and inches. Circuit training has been made popular by places like Curves and Ladies Workout Express. In circuit training you have several pieces of strength training equipment interspersed with aerobic equipment like steps or jogging pads. It has all the benefits of both cardiovascular and strength training workouts.

2 Minute For Fitness

The reality is that most of us are not happy with our physical state and we are looking for solutions. We are not only looking for solutions, we are actually paying for them. This creates the natural demand for physical fitness programs.

The variety of physical fitness programs does not indicate that one method is better than the other. Like neither is Coke better than Sprite nor Sprite better than Coke. It’s a matter of preference and either one of them could quench your thirst. Variety is good. It gives us the freedom to choose.

In spite of having a good supply of effective fitness programs and variety, I think the failure to benefit from such programs lie in us. We are not organized enough or do not have the time to practice them. Because of our work and careers the time investment becomes difficult.

I remember the last time I enrolled in a Martial Arts course. After a few weeks I could not keep up with it because it required 2 hours of classes, 3 days a week. That’s only 6 hours a week. Yet I could not find time for Martial Arts from my daily work schedule.

That is the reason why the 2-minute fitness program caught my attention. Anyone can afford to spend 2 minutes. Tony Bahu founder of the 2-minute fitness program provides a full workout composed of minutes only.

If you failed earlier in elaborate fitness programs, the 2-minute fitness program may be the right program for you. As you don’t have to invest large amounts of time in the programBusiness Management Articles, you will probably not give up so easily.

10 Biggest Fitness Myths

1 – You gain fat as you age.

Many people believe that gaining fat is unavoidable as we age. The reason you gain fat is because your metabolism has slowed down due to inactivity and poor diet choices.

Even if you do have a slow metabolism no-one is destined to be overweight, with proper lifestyle choices you can rev up your metabolism and change your body.

2 – Women will get bulky if they lift weights.

Most women don’t realize how hard it is to bulk up. Ladies don’t worry about getting to “bulky” from weight training, this is a myth you will become lean and toned.

Women only have about 1/10th the amount of testosterone men have, the hormone responsible for building muscle.

3 – Training the abs last.

Many people believe that you must train the abs last to avoid fatiguing the stabilizing muscles of the core. Although this sounds like a fair statement this has never been scientifically proven.

If you think about which section of the body is the most important (the core) and what is most people biggest weakness of most people (the core) it does’nt make sense to train the core last when you’re already fatigued.

4 – Aerobics is #1 for fat loss.

The problem with aerobic training for fat loss is; It does’nt burn many calories whilst performing the exercise and burns very little if any after. It causes the body to reduce its release of the fat burning hormones and enzymes. The body adapts by becoming more energy efficient, meaning your body has to work less to perform the same workout. Instead use interval training, you will burn far more calories and you will keep your metabolism revving for up to 24hrs after you finish training.

5 – Bodybuilding programs for fat loss.

Bodybuilding programs are for bodybuilders. Unless you are using drugs these programs will not work for you! It still amazes me how many people are still reading bodybuilding magazines, following their programs using “body-part splits” and “blitzing muscles”.

The people writing most of these articles are’ nt even bodybuilders, they’re marketers from the supplement companies trying to deceive you, what looks like an article is probably an ad, look closer!

6 – Stop exercising & your muscles turn to fat.

I don’t know where this comes from but when you really think about it, it’s ridiculous. Muscle is working tissue which is designed to move your body around, fat is stored energy, it’s as simple as that. The reason people put on fat when they stop training is because the loss of muscle tissue will cause a drop in metabolism, and if your still consumimg the same amount of calories where else are the calories meant to go?

7 – You can out train a poor diet.

No matter how hard you train if your diet is poor, you will not see the results your training for. With the right nutrition you will be able to fuel your workouts far more effectively giving you a greater return in results.

8 – Spot reducing.

Spot reducing basically means targeting a specific body part with an exercise to reduce fat in those areas. Unfortunately the body doesn’t work this way, when you begin to lose weight you are unable to determine which area your body will lose fat. For example doing lots of sit-ups will not reduce fat around the mid-section, it will only strengthen and tone the abs.

9 – More is better.

Too much of a good thing can be detrimental to your training. If you’re training; Too frequently For too long Without enough rest This will lead to overtraining. Overtraining can lead to sickness, depression and injury.

10 – High reps cut.

There is no such thing as a “cutting phase”.If you progressively lift heavier weights your muscles will grow, if you lift the same size weight as your previous workout your muscles will stay the same size, if you lift less weight than your previous workouts your muscles will get smaller. The only thing that determines whether you get the “cut” look is the size of your muscles and how low your body fat percentage is.