Sugar depletes the body of important minerals needed for a smoothly functioning metabolism. It depresses the immune system, making your body less able to mount an attack on health-robbing pathogens. High-glycemic diets -- high in sugar or high in processed and refined foods like bagels which convert to sugar almost instantly -- have now been found to be associated with several types of cancer. High sugar diets raise triglycerides and increase the risk for metabolic syndrome, diabetes and heart disease, all conditions that can potentially shorten your life.
I read this on the web this morning and I have seen it in Dr. Oz and Dr. Roizens' books so we can be pretty sure to know it is true. But dog gone, sugar is so yummy and it is Girl Scout Cookie season.
It takes two weeks to really get that craving out of your system and it can come right back with a well placed Snickers bar and you may need to start all over.
Some of my bodybuilders have tricks they use so I will share a couple: Maybe one or two can help you
Drink at least a gallon of water a day.
Dill pickles kill the craving for sugar. ( Maybe the taste makes sugar afterward seem less attractive)
Sugar Free Jell-O
Sugarless gum
Eat 5 to 6 smaller meals a day to keep blood sugar level
Also eliminate white flour, bread, white rice and pasta to keep blood sugar low.
Friday, February 29, 2008
Monday, February 25, 2008
Reps and Sets
I wanted to do a little more critical thinking today as far as exercises and reps.
I talked about the fat burning zone and the benefits of interval training and my email box was flooded with emails about interval training and how jogging has caused so many joint problems.
Great to hear from you and keep 'em coming.
Ok let's get on with it...
When choosing exercises for your program you need to consider what exercises are going to be most beneficial for your goals.
What you want to do during your workouts is use as much muscle as possible. That means multi-joint exercises (squats, bench, pullups, deadlifts, rows, presses) are best because they will work more muscle then a single joint exercise (bicep curl, tricep kickback).
Take into consideration the size of your muscles as well. For example, doing squats are far more beneficial then bicep curls. Why?
Well your biceps are roughly only 3% of your entire muscle on yourbody. Doing the squat works over 50% of your total muscle.
So when you're thinking from a fat loss perspective, working out your bigger muscles will build you an overall greater lean muscle growth. The result of that is a higher metabolism, which is of course, what you want because you'll burn a higher amount of fat throughout the day.
Do I have my clients perform bicep curls? A little bit. Most oftime we'll stick to 3-6 sets a week and actually push it kind of heavy for 6-10 reps.
Same thing applies with tricep specific exercises, EXCEPT we'll do10-15 reps because I've found that the stress put on the elbow joints doing a heavier weight under 10 reps increases the risk of injury bya fair bit.
Generally we'll stick between 6-12 reps for most exercises.
PS - Remember, look at the pros and cons of what you're doing. If it's increasing the risk of injury then re-evaluate. That's why I rarely do long cardio with my clients and it's also the reason we stick with over 10 reps for lying tricep extensions.
I talked about the fat burning zone and the benefits of interval training and my email box was flooded with emails about interval training and how jogging has caused so many joint problems.
Great to hear from you and keep 'em coming.
Ok let's get on with it...
When choosing exercises for your program you need to consider what exercises are going to be most beneficial for your goals.
What you want to do during your workouts is use as much muscle as possible. That means multi-joint exercises (squats, bench, pullups, deadlifts, rows, presses) are best because they will work more muscle then a single joint exercise (bicep curl, tricep kickback).
Take into consideration the size of your muscles as well. For example, doing squats are far more beneficial then bicep curls. Why?
Well your biceps are roughly only 3% of your entire muscle on yourbody. Doing the squat works over 50% of your total muscle.
So when you're thinking from a fat loss perspective, working out your bigger muscles will build you an overall greater lean muscle growth. The result of that is a higher metabolism, which is of course, what you want because you'll burn a higher amount of fat throughout the day.
Do I have my clients perform bicep curls? A little bit. Most oftime we'll stick to 3-6 sets a week and actually push it kind of heavy for 6-10 reps.
Same thing applies with tricep specific exercises, EXCEPT we'll do10-15 reps because I've found that the stress put on the elbow joints doing a heavier weight under 10 reps increases the risk of injury bya fair bit.
Generally we'll stick between 6-12 reps for most exercises.
PS - Remember, look at the pros and cons of what you're doing. If it's increasing the risk of injury then re-evaluate. That's why I rarely do long cardio with my clients and it's also the reason we stick with over 10 reps for lying tricep extensions.
Sunday, February 24, 2008
Interval Training for Fat Loss
Which cardio method works best for fat loss? There’s clearly a winning pick: interval training. That's because hard and fast beats slow and steady every single time. Better yet, interval training is also a secret weapon for endurance athletes and bodybuilders. In fact, you could say it's the ultimate training tool for any goal.
An interval is a brief bout of intense physical activity--such as a sprint--alternated with a longer period of rest or lighter exercise. For example, you might run all-out for 15 seconds, then rest for 30 seconds--that's one interval. By varying the duration of either your sprint or your rest period, you can change the way the interval affects your body. In other words, some types of intervals are better for losing fat, while others would be superior for endurance conditioning or weight training. Whether you want more muscle, less fat, or better conditioning, interval training is the way to go.
Remember, most people prefer cardio, such as jogging or walking to interval training-simply because intervals are harder. But interval training is certainly not as boring. ask yourself this: Would you rather be walking on the treadmill for an hour or do 22 minutes of a hard interval?
Interval
Beginner Workout - 22 Minutes
Warm up
5 Minutes: RPE 3-4: Warm Up at an easy pace
Rest Set
5 Minutes: RPE 5: Increase speed from warm up and set the incline to 1%. Keep a moderate pace.
Work Set
1 Minute: RPE 7 - Increase incline to raise the intensity level. You should be working hard!
Rest Set
5 Minutes: RPE 5 - Decrease speed and incline to lower your heart rate back to a comfortable level
Work Set
1 Minute: RPE 8 - Increase speed to raise the intensity level. You should be working hard!
Cool down
5 Minutes: RPE 3-5 - Decrease speed/incline to lower your heart rate back to a comfortable level and cool down
A study in December in the Journal of Applied Physiology and conducted by a team at Canada's University of Guelph found that just two weeks of alternate-day interval training increased moderately active 22-year old women's fat burning ability by 36%.Here are some Advantages of choosing Interval Training over Steady State Cardio:1) Saves time. Most intervals last about 20 minutes in comparison to 1 to 2 hours on the treadmill with old school cardio.
2) Stimulates a greater release of growth hormone. Studies have shown that intense interval training produces growth hormone which build lean muscle mass.3) The intervals should be done on alternate days not back to back and I usually recommend for about 3-4 days out of the week. There is also less exposure on the joints because it takes less time to complete.4) Metabolic disturbance. Interval training increases metabolism and post-exercise oxygen consumption which has been shown to burn fat for 24 hours after the interval bout.5) Creates variety. Interval training can be done with body weight exercises, on exercise machines, with medicine balls, with weights, and outdoors. Interval training is an effective method that has many tools.
An interval is a brief bout of intense physical activity--such as a sprint--alternated with a longer period of rest or lighter exercise. For example, you might run all-out for 15 seconds, then rest for 30 seconds--that's one interval. By varying the duration of either your sprint or your rest period, you can change the way the interval affects your body. In other words, some types of intervals are better for losing fat, while others would be superior for endurance conditioning or weight training. Whether you want more muscle, less fat, or better conditioning, interval training is the way to go.
Remember, most people prefer cardio, such as jogging or walking to interval training-simply because intervals are harder. But interval training is certainly not as boring. ask yourself this: Would you rather be walking on the treadmill for an hour or do 22 minutes of a hard interval?
Interval
Beginner Workout - 22 Minutes
Warm up
5 Minutes: RPE 3-4: Warm Up at an easy pace
Rest Set
5 Minutes: RPE 5: Increase speed from warm up and set the incline to 1%. Keep a moderate pace.
Work Set
1 Minute: RPE 7 - Increase incline to raise the intensity level. You should be working hard!
Rest Set
5 Minutes: RPE 5 - Decrease speed and incline to lower your heart rate back to a comfortable level
Work Set
1 Minute: RPE 8 - Increase speed to raise the intensity level. You should be working hard!
Cool down
5 Minutes: RPE 3-5 - Decrease speed/incline to lower your heart rate back to a comfortable level and cool down
A study in December in the Journal of Applied Physiology and conducted by a team at Canada's University of Guelph found that just two weeks of alternate-day interval training increased moderately active 22-year old women's fat burning ability by 36%.Here are some Advantages of choosing Interval Training over Steady State Cardio:1) Saves time. Most intervals last about 20 minutes in comparison to 1 to 2 hours on the treadmill with old school cardio.
2) Stimulates a greater release of growth hormone. Studies have shown that intense interval training produces growth hormone which build lean muscle mass.3) The intervals should be done on alternate days not back to back and I usually recommend for about 3-4 days out of the week. There is also less exposure on the joints because it takes less time to complete.4) Metabolic disturbance. Interval training increases metabolism and post-exercise oxygen consumption which has been shown to burn fat for 24 hours after the interval bout.5) Creates variety. Interval training can be done with body weight exercises, on exercise machines, with medicine balls, with weights, and outdoors. Interval training is an effective method that has many tools.
Thursday, February 14, 2008
The Importance of Strength Training for Middle Age and Older Adults
The Importance of Strength Training for Middle Age and Older Adults
By Adam Yezer
For www.EliteFTS.com
Do you hope to maintain your quality of life as you age? Is it important for you to be able to perform daily tasks, enjoy recreational activities, and care for yourself? You probably want to stay fit, trim, strong, and mobile for as long as possible. If you happen to have some physical limitations, you probably hope to halt or maybe even improve those limitations. This doesn’t have to be just wishful thinking. You don’t have to accept frailty as you age! There’s good news on the physical front You can do more than just hope for a strong, mobile body as you age. It is possible to turn back the aging clock! The myth is that as we grow older we get much weaker and suffer more aches and pains. We’ve been told that losing muscle and gaining fat are just part of the natural aging process. The fact is many of the symptoms of old age are really the symptoms of inactivity—of using our muscles less. Muscle weakness, bone loss, and sluggish metabolism are changes that accompany aging but are not solely caused by it.Use it or lose it! No doubt you have heard this phrase before. I can’t think of a better one to describe what happens to our bodies as we age. However, you can slow and possibly reverse many of the symptoms associated with aging by increasing your strength and flexibility. You can turn your wishful thinking into a reality! Strength training—the primary weapon against agingThey still haven’t discovered the fountain of youth, but strength training, or weight training, is pretty close to it. More and more fitness experts are recommending strength training to their clients for health reasons. These clients include men and women of all ages. Strength training is extremely important for combating age-related declines in muscle mass, bone density, and metabolism. It’s an effective way to increase muscle strength and shed unwanted inches. Strength training also helps to decrease back pain, reduce arthritic discomfort, and prevent or manage some diabetic symptoms.
According to Tufts University, the top ten strength training exercises are the chest press, deadlift, squat, lateral pull-down, seated cable row, biceps arm curl, triceps press down, overhead press, and crunch. (The bench press, squat, and deadlift are considered powerlifting movements.)
The muscle-fat connectionPhysical inactivity causes an average loss of 5–7 pounds of muscle per decade. This muscle loss leads to a metabolic rate reduction of 2–5 percent per decade. Calories that were previously used for muscle energy are put into fat storage, which results in gradual weight gain. One study on older adults (Campbell 1994) showed that a three-month, basic strength training program resulted in the exercisers adding three pounds of muscle and losing four pounds of fat while consuming 15 percent more calories. Osteoporosis preventionAt Tufts University, researchers found that strength training can increase bone density. Prior to this research, it was believed that women may be able to slow their bone loss but not increase their bone density. This new study showed that strength training at any age can actually add bone, not just slow its loss. Arthritic pain decreases
According to Tufts University, sensible strength training may be one of the best ways to get relief from your arthritis. Not only will it help lubricate and nourish the joint, but strength training will also strengthen the muscles around the joint, providing it with greater support. Glucose metabolism improvement
As we age, our glucose sensitivity decreases. Poor glucose metabolism is associated with Type II diabetes. One study (Hurley 1994) found that after four months of strength training, there was an average increased glucose uptake of 23 percent.
So strength training can be a healthy way to fight the aging process. Just be sure to execute the proper form, warm-up, lift within your capabilities, eat a well-balanced, nutritional diet, and maintain a healthy weight. By following these “rules,” you can also be a more efficient lifter. Also be sure to see a qualified medical doctor before starting any exercise program.
Adam Yezer is a nutritionist with a bachelor’s degree in nutrition and dietetics. He has extensive experience in all aspects of nutrition and competitive training and is a board certified specialist in sports dietetics and a certified personal trainer. Adam competes in both powerlifting and bodybuilding and won the 2007 AAPF State Record in the 181-lb masters bench press. For more information, please email Adam at adamyezer@troponinnutrition.com.
Elite Fitness Systems strives to be a recognized leader in the strength training industry by providing the highest quality strength training products and services while providing the highest level of customer service in the industry. For the best training equipment, information, and accessories, visit us at www.EliteFTS.com.
Copyright© 1998-2008 Elite Fitness Systems. All rights reserved.
You may reproduce this article by including this copyright
and, if reproducing it electronically, including a link to
www.Elitefts.com.
_uacct = "UA-227829-1";
urchinTracker();
By Adam Yezer
For www.EliteFTS.com
Do you hope to maintain your quality of life as you age? Is it important for you to be able to perform daily tasks, enjoy recreational activities, and care for yourself? You probably want to stay fit, trim, strong, and mobile for as long as possible. If you happen to have some physical limitations, you probably hope to halt or maybe even improve those limitations. This doesn’t have to be just wishful thinking. You don’t have to accept frailty as you age! There’s good news on the physical front You can do more than just hope for a strong, mobile body as you age. It is possible to turn back the aging clock! The myth is that as we grow older we get much weaker and suffer more aches and pains. We’ve been told that losing muscle and gaining fat are just part of the natural aging process. The fact is many of the symptoms of old age are really the symptoms of inactivity—of using our muscles less. Muscle weakness, bone loss, and sluggish metabolism are changes that accompany aging but are not solely caused by it.Use it or lose it! No doubt you have heard this phrase before. I can’t think of a better one to describe what happens to our bodies as we age. However, you can slow and possibly reverse many of the symptoms associated with aging by increasing your strength and flexibility. You can turn your wishful thinking into a reality! Strength training—the primary weapon against agingThey still haven’t discovered the fountain of youth, but strength training, or weight training, is pretty close to it. More and more fitness experts are recommending strength training to their clients for health reasons. These clients include men and women of all ages. Strength training is extremely important for combating age-related declines in muscle mass, bone density, and metabolism. It’s an effective way to increase muscle strength and shed unwanted inches. Strength training also helps to decrease back pain, reduce arthritic discomfort, and prevent or manage some diabetic symptoms.
According to Tufts University, the top ten strength training exercises are the chest press, deadlift, squat, lateral pull-down, seated cable row, biceps arm curl, triceps press down, overhead press, and crunch. (The bench press, squat, and deadlift are considered powerlifting movements.)
The muscle-fat connectionPhysical inactivity causes an average loss of 5–7 pounds of muscle per decade. This muscle loss leads to a metabolic rate reduction of 2–5 percent per decade. Calories that were previously used for muscle energy are put into fat storage, which results in gradual weight gain. One study on older adults (Campbell 1994) showed that a three-month, basic strength training program resulted in the exercisers adding three pounds of muscle and losing four pounds of fat while consuming 15 percent more calories. Osteoporosis preventionAt Tufts University, researchers found that strength training can increase bone density. Prior to this research, it was believed that women may be able to slow their bone loss but not increase their bone density. This new study showed that strength training at any age can actually add bone, not just slow its loss. Arthritic pain decreases
According to Tufts University, sensible strength training may be one of the best ways to get relief from your arthritis. Not only will it help lubricate and nourish the joint, but strength training will also strengthen the muscles around the joint, providing it with greater support. Glucose metabolism improvement
As we age, our glucose sensitivity decreases. Poor glucose metabolism is associated with Type II diabetes. One study (Hurley 1994) found that after four months of strength training, there was an average increased glucose uptake of 23 percent.
So strength training can be a healthy way to fight the aging process. Just be sure to execute the proper form, warm-up, lift within your capabilities, eat a well-balanced, nutritional diet, and maintain a healthy weight. By following these “rules,” you can also be a more efficient lifter. Also be sure to see a qualified medical doctor before starting any exercise program.
Adam Yezer is a nutritionist with a bachelor’s degree in nutrition and dietetics. He has extensive experience in all aspects of nutrition and competitive training and is a board certified specialist in sports dietetics and a certified personal trainer. Adam competes in both powerlifting and bodybuilding and won the 2007 AAPF State Record in the 181-lb masters bench press. For more information, please email Adam at adamyezer@troponinnutrition.com.
Elite Fitness Systems strives to be a recognized leader in the strength training industry by providing the highest quality strength training products and services while providing the highest level of customer service in the industry. For the best training equipment, information, and accessories, visit us at www.EliteFTS.com.
Copyright© 1998-2008 Elite Fitness Systems. All rights reserved.
You may reproduce this article by including this copyright
and, if reproducing it electronically, including a link to
www.Elitefts.com.
_uacct = "UA-227829-1";
urchinTracker();
Wednesday, February 13, 2008
No Equipment Workout
20 Minute, Fat Burning, Muscle Building Workout
This is the best overall routine I have found that uses no equipment.
The following exercises should be performed with little or no rest between. You may adjust the number of repetitions or time depending on your current fitness level. If, while exercising, you become so out of breath that you cannot speak clearly, take a break and let your body catch up. Then continue. Don't be fooled, this is not easy.
Jumping jacks – 1 minute
Body Weight Squat - hands on hips, feet apart shoulder-width; lower your body down and then back up while bending at the waist, keeping your knees positioned above your toes - 15-20 repetitions
Push ups – (slow down reps for advanced lifters) – as many reps as possible
Kick butts (jog in place and kick your rear with your heels) – 1 minute
Hamstring Floor Bridge (begin by lying on your back, knees bent, feet on floor; then use one leg to lift your body slightly off the floor as you hold the other leg up in the air)-15-20 reps
Superman (lying on stomach with arms to the side, lift legs and chest off floor) -15-20
High knees ( jog in place while lifting knees as high as possible) 1 minute
Stationary lunge (standing with hands on hips or held out for balance, take a large step forward with right leg, then bend both knees and lower your body as if you're going to touch your left knee to the ground; then push back to standing position. Repeat with left leg 15-20 reps each leg
Torso twists – 20 reps each direction
Side bends/ reaches – 20 reps each direction
Mountain climbers (get down on your hands and knees, position one leg back straight with the other leg bent-like an Olympic runner at the start of a race. With both feet on floor and one knee positioned at your chest, hop up slightly and switch leg positions-like you're climbing a mountain)– 1 minute
Wall sit – (with your back to a wall, slide down the wall until your knees are at a 90-degree angle to the floor, and hold that position to a count of five; then straighten your body using your hands to push you away from the wall slightly)--5 reps
Dips-sit on a chair with your hands on each side of your buttocks, and lift yourself off the chair and back down again)--as many reps as you can do comfortably
This is the best overall routine I have found that uses no equipment.
The following exercises should be performed with little or no rest between. You may adjust the number of repetitions or time depending on your current fitness level. If, while exercising, you become so out of breath that you cannot speak clearly, take a break and let your body catch up. Then continue. Don't be fooled, this is not easy.
Jumping jacks – 1 minute
Body Weight Squat - hands on hips, feet apart shoulder-width; lower your body down and then back up while bending at the waist, keeping your knees positioned above your toes - 15-20 repetitions
Push ups – (slow down reps for advanced lifters) – as many reps as possible
Kick butts (jog in place and kick your rear with your heels) – 1 minute
Hamstring Floor Bridge (begin by lying on your back, knees bent, feet on floor; then use one leg to lift your body slightly off the floor as you hold the other leg up in the air)-15-20 reps
Superman (lying on stomach with arms to the side, lift legs and chest off floor) -15-20
High knees ( jog in place while lifting knees as high as possible) 1 minute
Stationary lunge (standing with hands on hips or held out for balance, take a large step forward with right leg, then bend both knees and lower your body as if you're going to touch your left knee to the ground; then push back to standing position. Repeat with left leg 15-20 reps each leg
Torso twists – 20 reps each direction
Side bends/ reaches – 20 reps each direction
Mountain climbers (get down on your hands and knees, position one leg back straight with the other leg bent-like an Olympic runner at the start of a race. With both feet on floor and one knee positioned at your chest, hop up slightly and switch leg positions-like you're climbing a mountain)– 1 minute
Wall sit – (with your back to a wall, slide down the wall until your knees are at a 90-degree angle to the floor, and hold that position to a count of five; then straighten your body using your hands to push you away from the wall slightly)--5 reps
Dips-sit on a chair with your hands on each side of your buttocks, and lift yourself off the chair and back down again)--as many reps as you can do comfortably
Thursday, February 7, 2008
Midlife weight loss
Is it easy, no. Is it possible, yes.
A lot of my clients are mid life and beyond and I myself have been through all of that. What all of us have found is that we have had to be much more careful than in the past.
What I will tell you is that when I was in the middle of menopause I was in the best shape of my life. That was about 6 years ago. My weight was the lowest it had been my whole adult life and I was setting world records in powerlifting. While I have worn a 10 or 12 since high school I now wore a size 8.
Here is the secret:
There is no secret
The way to be the best that you can be at any age is to pay strict attention to every morsel ( yes, even one M&M counts) that you put in your mouth. It isn't even enough to avoid the blatant sugars like candy, cake and pie. It is important to check out even the most innoculous of food. I have found many performance bars that were nothing more than glorified candy bars. Be on the lookout for sugar, honey, molasses, glycerin, high fructose corn syryp, corn syrup, glucose, lactose, and fructose. All many words for sugar.
I also was religious about my workouts, one hour of aerobics every day, 7 days a week and weight lifting ( heavy) three days a week.
I now find myself once again making the climb to a hard body. 12 weeks of recuperation from broken bones have left me with 5% higher bodyfat than I was last year and feet that don't work all that well.
Will I get back the hard athletic body I had before the accident? You bet, I am only 55!!!
A lot of my clients are mid life and beyond and I myself have been through all of that. What all of us have found is that we have had to be much more careful than in the past.
What I will tell you is that when I was in the middle of menopause I was in the best shape of my life. That was about 6 years ago. My weight was the lowest it had been my whole adult life and I was setting world records in powerlifting. While I have worn a 10 or 12 since high school I now wore a size 8.
Here is the secret:
There is no secret
The way to be the best that you can be at any age is to pay strict attention to every morsel ( yes, even one M&M counts) that you put in your mouth. It isn't even enough to avoid the blatant sugars like candy, cake and pie. It is important to check out even the most innoculous of food. I have found many performance bars that were nothing more than glorified candy bars. Be on the lookout for sugar, honey, molasses, glycerin, high fructose corn syryp, corn syrup, glucose, lactose, and fructose. All many words for sugar.
I also was religious about my workouts, one hour of aerobics every day, 7 days a week and weight lifting ( heavy) three days a week.
I now find myself once again making the climb to a hard body. 12 weeks of recuperation from broken bones have left me with 5% higher bodyfat than I was last year and feet that don't work all that well.
Will I get back the hard athletic body I had before the accident? You bet, I am only 55!!!
Tuesday, February 5, 2008
Being Skinny Doesn't mean that you are Fit
There is no argument that being at a healthy body weight plays an important role in leading a healthy lifestyle, but it does not necessarily mean that a thin person is physically fit. A thin person who is physically inactive may be at increased risk for developing serious health conditions such as diabetes or cardiovascular disease. This risk is also elevated if a thin person’s diet is filled with fatty or sugary foods instead of fresh fruits and vegetables and whole grain foods.
A recent study conducted by Dr. Jimmy Bell, a professor of molecular imaging at Imperial College in London, has revealed that some people who appear to be thin may actually be storing fat around their vital internal organs, such as the heart and liver. During the study, Dr. Bell and his team scanned almost 800 people with MRI machines to generate “fat maps” that reveal where they store fat in their bodies. People who maintain their body weight through diet instead of exercise are more susceptible to having large deposits of internal fat, according to Dr. Bell.
If you are interested in measuring your physical fitness level, there are a number of factors that your family physical can use to determine if you are indeed physically fit. These factors include:
Cardiorespiratory endurance. Your cardiovascular endurance is determined by measuring your ability to perform moderately strenuous activity over a period of time. It shows how well your heart and lungs are working together to provide your body with oxygen during physical exertion. Walking, bicycling and swimming are all good forms of exercise that can help increase your cardiovascular endurance.
Muscular strength. Your ability to exert maximum force, such as lifting the heaviest weight you can, determines your muscle strength. You may also have more muscle strength in one part of your body, such as your arms, but not in your legs, depending on your regular workout routine. To improve your muscle strength, try doing exercises such as weight lifting or climbing stairs rapidly.
Muscular endurance. Muscle endurance is the ability of your muscles to repeatedly generate force and the amount of time they can maintain an activity. Performing cardiorespiratory activities such as jogging, dancing or bicycling can help strengthen your muscular endurance.
Flexibility. Your flexibility level is gauged by your ability to move a joint through its complete range of motion. Having good flexibility plays an important role in helping you avoid injury while doing physical activities. If you would like to improve your flexibility, incorporate stretching movements in your routine.
Body composition. The percentage of fat, muscle and bone in your body determines your body composition. The National Institute of Health recommends that a healthy adult male should be composed of 13 to 17% fat and a female should have between 20 to 21% fat. Making healthy lifestyle changes, such as eating a healthier diet, achieving a healthy body weight, and increasing your physical activity level can help reduce the amount of fat in your body.
A recent study conducted by Dr. Jimmy Bell, a professor of molecular imaging at Imperial College in London, has revealed that some people who appear to be thin may actually be storing fat around their vital internal organs, such as the heart and liver. During the study, Dr. Bell and his team scanned almost 800 people with MRI machines to generate “fat maps” that reveal where they store fat in their bodies. People who maintain their body weight through diet instead of exercise are more susceptible to having large deposits of internal fat, according to Dr. Bell.
If you are interested in measuring your physical fitness level, there are a number of factors that your family physical can use to determine if you are indeed physically fit. These factors include:
Cardiorespiratory endurance. Your cardiovascular endurance is determined by measuring your ability to perform moderately strenuous activity over a period of time. It shows how well your heart and lungs are working together to provide your body with oxygen during physical exertion. Walking, bicycling and swimming are all good forms of exercise that can help increase your cardiovascular endurance.
Muscular strength. Your ability to exert maximum force, such as lifting the heaviest weight you can, determines your muscle strength. You may also have more muscle strength in one part of your body, such as your arms, but not in your legs, depending on your regular workout routine. To improve your muscle strength, try doing exercises such as weight lifting or climbing stairs rapidly.
Muscular endurance. Muscle endurance is the ability of your muscles to repeatedly generate force and the amount of time they can maintain an activity. Performing cardiorespiratory activities such as jogging, dancing or bicycling can help strengthen your muscular endurance.
Flexibility. Your flexibility level is gauged by your ability to move a joint through its complete range of motion. Having good flexibility plays an important role in helping you avoid injury while doing physical activities. If you would like to improve your flexibility, incorporate stretching movements in your routine.
Body composition. The percentage of fat, muscle and bone in your body determines your body composition. The National Institute of Health recommends that a healthy adult male should be composed of 13 to 17% fat and a female should have between 20 to 21% fat. Making healthy lifestyle changes, such as eating a healthier diet, achieving a healthy body weight, and increasing your physical activity level can help reduce the amount of fat in your body.
Friday, February 1, 2008
Cardio Blast for Fat Burning
Here is something to get your heart beating!! This workout is not for beginners so If you need to be sure to scale it down to suit your current fitness level.
Warm upWarm up for 2 or more minutes with light cardio, such as step touches. Really use your arms to get your heart rate going.
Side Lunge with Windmill ArmsStand with legs wide, arms straight out to the sides and parallel to the floor. Bend the right knee into a side lunge and bring the left arm down towards the foot. Repeat on the other side, lunging from side to side and bringing opposite arm towards foot. The faster you go and the lower you lunge, the harder it is. Repeat for 1 minute.
JogsJog in place while pushing your arms overhead. Try to kick high, as if you're kicking your own butt and really use the arms to raise the heart rate. You can also jog around the house or around the block. Repeat for 1 minute.
High JogsAs you jog, bring your knees up high, to waist level if you can. Try not to lean back too far. Repeat for 1 minute.
Speed SkatersJump from side to side, landing on one leg and swinging the arms with each jump. This is a lateral move, so keep your body low to the ground, knees bent and don't jump up too high. Repeat for 1 minute.
Heel DigsStart with feet together. Jump up and land on right leg with the left heel straight out in front of you on the floor. Jump up and switch legs, bringing the right heel in front of you. Keep the body low to the ground--the higher you jump, the harder it is. Repeat for 1 minute.
Jumping JacksDo jumping jacks for 1 minute.
PlyoJacksBegin with feet together and jump up, taking feet out to the side, landing in a low squat. Jump up and bring feet back together (a very slow jumping jack). Swing your arms overhead to add intensity. Do this move for 30 seconds, rest for a few seconds, and repeat for another 30 seconds. This is a tough one!
Ice BreakersBegin with feet wide. Jump up and land in a wide squat while swinging your right arm around, over your head and down in a chopping motion. Repeat the jump, chopping with your left arm. Repeat for 1 minute.
JogsJog or march in place while pushing your arms overhead. Try to kick high, as if you're kicking your own butt and really use the arms to raise the heart rate. You can also jog around the house or around the block. Repeat for 1 minute.
Squat-ThrustStand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up. Perform 6 reps, march in place for 8 counts for brief recovery, repeat 6 more times. This is a tough one!
Cross-Country SkiBegin with feet together. Jump up bringing the right foot forward, left foot back. Quickly switch feet while alternating the arms with the legs (left arm comes up when right foot goes back). Repeat for 1 minute.
March in PlaceAren't you tired? Take a minute, catch your breath
Jump KicksStand with feet together. Raise the right knee to waist level and then jump, switching legs and kicking out with the left leg (in a knee-up-kick pattern). Repeat for 30 seconds and then switch, bringing the left knee up and kicking out with the right leg, repeating on this side for 30 seconds.
Plyo-LungeBegin in a lunge position, right foot forward, left foot back, both knees at 90 degree angles. Jump up and switch feet in the air, landing in a lunge with left foot forward, right foot back. Repeat for 30 seconds, rest and do it for 30 seconds more. This is a tough one!
Side KicksStand with feet together. Transfer your weight to the right leg, making sure your foot is out at an angle to protect your knee. Bring the left knee up and in towards the body as you look to the left, leaning the torso to the right. Extend the left leg out in a kick without locking the knee. Lower back down and repeat on the other side, alternating sides for 1 minute. If you've never tried kickboxing moves before, skip this one.
Front Kick with SquatStand with feet together. Bring the right knee up and extend the leg in a front kick (don't lock the knee!). Lower down into a low squat (knees behind toes) and then kick with the left leg. Repeat (right kick, squat, left kick) for 1 minute.
Lunge with ChopStep forward with right foot into a low lunge (front knee behind toe, both knees to 90 degree angles) while simultaneously bringing left arm down towards the floor in a chopping motion. Step back and repeat for 30 seconds. Switch to the other side and repeat for another 30 seconds. This is a tough one!
March or Jog in Place, 1 minute
Power JumpsThis is your last exercise! Begin with feet together. Bend the knees and jump as high as you can while circling your arms overhead. Land with soft knees in a squat and repeat for 1 minute.
Cool down with some light walking and stretching
Warm upWarm up for 2 or more minutes with light cardio, such as step touches. Really use your arms to get your heart rate going.
Side Lunge with Windmill ArmsStand with legs wide, arms straight out to the sides and parallel to the floor. Bend the right knee into a side lunge and bring the left arm down towards the foot. Repeat on the other side, lunging from side to side and bringing opposite arm towards foot. The faster you go and the lower you lunge, the harder it is. Repeat for 1 minute.
JogsJog in place while pushing your arms overhead. Try to kick high, as if you're kicking your own butt and really use the arms to raise the heart rate. You can also jog around the house or around the block. Repeat for 1 minute.
High JogsAs you jog, bring your knees up high, to waist level if you can. Try not to lean back too far. Repeat for 1 minute.
Speed SkatersJump from side to side, landing on one leg and swinging the arms with each jump. This is a lateral move, so keep your body low to the ground, knees bent and don't jump up too high. Repeat for 1 minute.
Heel DigsStart with feet together. Jump up and land on right leg with the left heel straight out in front of you on the floor. Jump up and switch legs, bringing the right heel in front of you. Keep the body low to the ground--the higher you jump, the harder it is. Repeat for 1 minute.
Jumping JacksDo jumping jacks for 1 minute.
PlyoJacksBegin with feet together and jump up, taking feet out to the side, landing in a low squat. Jump up and bring feet back together (a very slow jumping jack). Swing your arms overhead to add intensity. Do this move for 30 seconds, rest for a few seconds, and repeat for another 30 seconds. This is a tough one!
Ice BreakersBegin with feet wide. Jump up and land in a wide squat while swinging your right arm around, over your head and down in a chopping motion. Repeat the jump, chopping with your left arm. Repeat for 1 minute.
JogsJog or march in place while pushing your arms overhead. Try to kick high, as if you're kicking your own butt and really use the arms to raise the heart rate. You can also jog around the house or around the block. Repeat for 1 minute.
Squat-ThrustStand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up. Perform 6 reps, march in place for 8 counts for brief recovery, repeat 6 more times. This is a tough one!
Cross-Country SkiBegin with feet together. Jump up bringing the right foot forward, left foot back. Quickly switch feet while alternating the arms with the legs (left arm comes up when right foot goes back). Repeat for 1 minute.
March in PlaceAren't you tired? Take a minute, catch your breath
Jump KicksStand with feet together. Raise the right knee to waist level and then jump, switching legs and kicking out with the left leg (in a knee-up-kick pattern). Repeat for 30 seconds and then switch, bringing the left knee up and kicking out with the right leg, repeating on this side for 30 seconds.
Plyo-LungeBegin in a lunge position, right foot forward, left foot back, both knees at 90 degree angles. Jump up and switch feet in the air, landing in a lunge with left foot forward, right foot back. Repeat for 30 seconds, rest and do it for 30 seconds more. This is a tough one!
Side KicksStand with feet together. Transfer your weight to the right leg, making sure your foot is out at an angle to protect your knee. Bring the left knee up and in towards the body as you look to the left, leaning the torso to the right. Extend the left leg out in a kick without locking the knee. Lower back down and repeat on the other side, alternating sides for 1 minute. If you've never tried kickboxing moves before, skip this one.
Front Kick with SquatStand with feet together. Bring the right knee up and extend the leg in a front kick (don't lock the knee!). Lower down into a low squat (knees behind toes) and then kick with the left leg. Repeat (right kick, squat, left kick) for 1 minute.
Lunge with ChopStep forward with right foot into a low lunge (front knee behind toe, both knees to 90 degree angles) while simultaneously bringing left arm down towards the floor in a chopping motion. Step back and repeat for 30 seconds. Switch to the other side and repeat for another 30 seconds. This is a tough one!
March or Jog in Place, 1 minute
Power JumpsThis is your last exercise! Begin with feet together. Bend the knees and jump as high as you can while circling your arms overhead. Land with soft knees in a squat and repeat for 1 minute.
Cool down with some light walking and stretching
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