Category Archives: Fit and Trim

Maintain an active lifestyle to look and feel your best.

Rock-Hard Abs

Author: C. Small

Over the past few weeks there have been many questions about developing “rock hard” abs. Summer is quickly approaching and people are probably pushing to get their “winter’ bodies in “summer” shape. One viewer provided some advice that I thought worth re-printing. See Crystal’s comments on rock hard abs below.

Hello guys. My name is Crystal. I am a certified athletic trainer with a Master’s degree in Athletic Training. Six pack abs are all the craze right now. It is understandable, I am one of those who constantly focuses on abdominals. Remember, diet as well as exercise are important. The rock hard abs are not going to just pop up because you cut out the sweets.

My advice…keep it simple.

man & woman absThe “abs” are our core stabilizers, therefore they are always working which means they are also endurance muscles. Increase the reps of whichever abdominal exercise you prefer because this is what your abs were made to do. Don’t just do crunches alone. In all of your exercises you should focus on keeping your body still and only moving the extremities you are working on. In other words, keep your abs tight while you are doing hamstring curls, squats, biceps curls, etc. The Total Gym, which can be found on this website, is great for engaging the abdominals in all of your routine exercises and all of these exercises can be accomplshed on one machine! Yoga and pilates are great for ab work and core stabilization as well.

Now, as far as diet is concerned…cut down on the carbs (don’t completely eliminate them) and increase the protein. Of course, with any diet, make sure you ok it with your physician before starting. Carbs (and alcohol) “feed the belly fat” whereas protein “feeds the muscles.” I think that is the easiest way to explain without getting in to all of the technical jargon. Most of us have decent abs, but we have so much belly fat covering them they can’t be seen (lol).

I wish you all good luck in your six pack endeavors. Please let me know how it goes!

Thanks Crystal, and to all of you, for your comments. Have fun this summer and above all, be safe!

About the author:  C. Small is the Founder/President/CEO of CVS Unlimited, LLC and a health and fitness enthusiast with more than 31 years of military training.  The Company’s desire is to help people achieve healthy lifestyles by combining good nutrition with the right exercises, and using the right equipment for lasting results.

Total Gym XLS
P90X Extreme Home Fitness Workout Program – 13 DVDs, Nutrition Guide, Exercise Planner
Insanity: The Ultimate Cardio Workout and Fitness DVD Program


FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact cvsmall.small@gmail.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

How To Reduce Your Waistline Without Sit-ups And Crunches

Author: Gregg Hallwoman jogging1

Having a toned and trim waistline has always been a goal for most men and women of just about any age. At the health club you find all kinds of people signing up for classes designed for reducing their waist and promising to do it fast. The fact of the matter is that making changes to your body takes time and there is no quick fix but with a little patience you can begin to see results in a couple of weeks.

For the most part people want to reduce their waistline for cosmetic reasons but you should really be concerned about reducing it for health reasons. Many medical studies have demonstrated that a waist measurement of over forty inches for men and of over thirty five inches for women puts you at a highly increased risk for stroke and heart disease. This gives you a reason much more important than appearance to slim up.

The reduction of your waist should be done by employing diet and exercise at the same time. It doesn’t do you a whole lot of good if you go to the one hour abdominal aerobic class and then follow it up with a Big Mac and fries. If you want to be successful you need to include both a regular exercise regimen and a reduced caloric intake.

Contrary to all the late night infomercials and fad diet advertisements there is not a specific type of diet that you need to follow, just reduce calories and fats, eat plenty of fruits and vegetables along with adequate protein for your lean body mass and drink plenty of water. Keeping a journal or diary of everything you eat can help you stick to it and keep you from cheating. If you want a super slim waistline, avoid eating too much fiber as well which leads to bloating.

swimming (female)Next on the agenda is some good old fashioned cardio. Some aerobic exercises are better than others but any exercise is better than nothing! Some of the better fat burning exercises include swimming, interval training, speed walking, and low impact aerobics. Swimming is a great calorie burner and doesn’t put any stress on your joints. Speed walking is something that just about anyone of any fitness level can get into and increase the duration and intensity over time.

Interval training and low impact aerobics are easiest to employ if you have access to a gym. With interval training you will burn a significant amount of calories and aerobics are a super quick way to get in good cardiovascular shape and lose weight and inches all at the same time.

You don’t have to do sit-ups and thousands of crunches for a lean waistline; as a matter of fact these things will make your waist thicker. Try an abdominals class at your gym instead that focuses more on aerobics.

Article Source: http://www.articlesbase.com/fitness-articles/how-to-reduce-your-waistline-without-situps-and-crunches-44012.html

About the AuthorGregg Hall is an author and internet marketing consultant living in Navarre Florida. Find more about dieting and weight loss at http://www.shop4betterhealth.com.

POLICY

This policy is valid from 12 November 2009.  This blog is a personal blog written and edited by me, C. Small. For questions about this blog, please contact cvsmall.small@gmail.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions.  However, if you buy something from my blog I will get paid, not much but I’m small and need the money.  The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content.  Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products.  The views and opinions expressed on this blog are my own.  Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question.  This blog does contain content which might present a conflict of interest. This content may not always be identified.

Aerobics, Anaerobics, or Vacuuming; It’s all Good

Author: C. Smallphysical_activity_diabetes_prev01

Are you a couch potato?  Do you prefer sitting on the sidelines watching others have fun?  Well, it’s time to get up and get active.  The American College of Sports Medicine (ACSM), the Centers for Disease Control and Prevention (CDC), and the Surgeon General have all issued statements that recommend placing an emphasis on adopting physical activity into one’s lifestyle.  Their purpose is to make us aware of the health benefits associated with increased physical activity, as well as to highlight the amount and intensity of activity necessary to achieve optimal results.

Now before you look at increasing your physical activities, you should consult your physician to ensure a safe and healthy experience.  Next, you must  understand the term. Physical activity cannot be defined in just one or two words; it is a broad term that encompasses all forms of muscle movements.  These movements can range from sports to lifestyle activities (such as house cleaning, gardening, etc).  Also, exercise can be defined as physical activity that is a planned, structured movement of the body designed to enhance physical fitness. Regimented or purposeful exercise consists of a program that includes twenty to sixty minutes of activity at least three to five days a week.

resistance bandsLet’s take a look at the word exercise.  Are there different categories of exercises?  Actually there are.  Exercise may be classified in one of two categories or energy systems, anaerobic and aerobic, depending on where the energy is derived from.  There is a distinct difference between the two, and specific training techniques are used to enhance both.  Anaerobic exercise does not require oxygen for energy.  This is due to the intensity and duration of anaerobic events, which typically are high intensity and last only a few seconds to a minute or two.  Also, in anaerobic exercises the body creates the energy without oxygen.  This basically is due to the fact that the body’s demand for energy is greater so that it will find natural body chemicals such as creatine phosphate to create it.  These activities include weight lifting, machines that offer resistance, dumbbells, and short sprints.

Aerobic exercise on the other hand, does require oxygen for energy.  When performing a set of aerobic exercises you swimming (female)are causing the body to utilize oxygen in order to create energy.  The oxygen is needed to breakdown glucose.  Glucose is the fuel needed to create energy.  This energy system is primarily used during events lasting longer than several minutes, such as cycling/biking, running, swimming, cross-country skiing, playing basketball, jumping rope, roller skating, walking briskly and dancing.  In addition to these fun activities, you can get a great aerobic workout through stationary exercise machines such as cycles, treadmills, stair-steppers and rowing machines.  These can be found at a local gym or health club, where you can not only increase your fitness-level but social contacts as well.  Most of these machines can also be used in the privacy of your home.

(Note:  The potential does exist however, where one can use both the aerobic and anaerobic systems, as in soccer, where a match requires ninety minutes of continual activity with short intense bursts of effort.)

Participation in physical activity can be beneficial for anyone and can be started during any stage of life.  One goal of Healthy People 2010 is to increase the number of people who participate in daily physical activity.*  So whether you decide to do a regimented exercise program, house or yard work, walk a pet, or walk around town to complete errands, get up off the couch and get active!

(*Healthy People 2010 is a categorized listing of national health objectives established by the U.S. Department of Health and Human Services.)

About the author:  C. Small is the Founder/President/CEO of CVS Unlimited, LLC and a health and fitness enthusiast with more than 31 years of military training.  The Company’s desire is to help people achieve healthy lifestyles by combining good nutrition with the right exercises, and using the right equipment for lasting results.

P90X Extreme Home Fitness Workout Program – 13 DVDs, Nutrition Guide, Exercise Planner
Insanity: The Ultimate Cardio Workout and Fitness DVD Program

Determining Your Fitness Level

Author: Steven Stratton1492fitness

You made your resolution to get in shape, you have even found an exercise program that you like, but where exactly do you start? One of the first things that you should do is to find out what your current fitness level is. This is important, because you want to make sure that you increase at a healthy rate to prevent injury. There are several ways to test your fitness level.

Upper Body Strength
A great way to test upper body strength is by using the push-up. Men should use the traditional military style push-up, while women can use the bent-knee position. To perform the test, do as many push-ups as you can, and count them as you are going. The average number of push-ups is listed below:
WomenMen
Age 20-29: 17-33Age 20-29: 35-44
Age 30-39: 12-24Age 30-39: 24-34
Age 40-49: 8-19Age 40-49: 20-29
Age 50-59: 6-14Age 50-59: 15-24
Age 60+:   3-4    Age 60+:   10-19

Aerobic Activity
A great way to test your aerobic fitness level is the 12 minute test. To perform this test, warm up properly then cover as much distance as you can in 12 minutes. You may walk, run, or jog. When your 12 minutes are up, record your distance. Below are the average results for the number of miles covered:
WomenMen
Age 20-29: 1.33Age 20-29: 1.54
Age 30-39: 1.27Age 30-39: 1.49
Age 40-49: 1.21Age 40-49: 1.42
Age 50-59: 1.13Age 50-59: 1.33
Age 60+:   1.07Age 60+:   1.24

There are several other tests to check your fitness level, some of which can be performed by a trainer or physician. If your numbers are below the averages above, set your goal to the average and work towards that. When you have reached that goal, move to a higher one. Goal setting is so important when making that decision to get into shape, you do not want to make unrealistic goals, but you also want to make sure that the goals you are setting are will challenge you. Once you achieve the goal that you set, you feel incredible. Then comes the choice to set another goal or try to maintain the current level of fitness that you just achieved. Another way to help you determine your fitness goals is to find out what your body fat percentage is. You can do this a couple ways, you can go to the gym or a physician and get your body fat measured by a personal trainer or a doctor, or you can buy a body fat measure with a fat measurement guide. Body Fat measurers are simple to use and pretty accurate, and you can check your progress anytime you want. Seeing progress is so important, because it helps to motivate you to conquer your goals. Another reason why body fat measurers are great is because not everyone is trying to lose weight. If you are trying to pack on more muscle, you might not see a difference on a scale, in fact you might actually gain weight, but having a body fat monitor will you help you see that you are decreasing your body fat.

Getting Back in Shape: 32 Workout Programs for Lifelong Fitness

The Insanity Workout With Shaun T

Author: Steven Strattonextreme workout

Shaun T’s new workout has been highly anticipated for quite some time now, and it has finally arrived! Insanity with Shaun T will definitely be the workout that will change people’s lives. The Insanity workout will help you conquer the battle in your mind, so you can maximize your results and push your body to reach fitness levels you never thought possible for yourself.

Who is Shaun T?

So why should you care about Shaun T’s Insanity Workout? The answer to that is, because Shaun T knows what he is doing. He started off getting his BS in Sports Science and a minor in Theater/Dance at Rowan University. Since then he has made quite a name for himself in Hollywood, being on several television shows and movies. He has worked with Mariah Carey, Aaron and Nick Carter, and Elephant Man. He has worked for companies like Nike, Boost athletic shoes, and the Los Angeles Lakers. Shaun T has been widely known for his choreographing and dance moves. It was his dancing that helped him make his first workout programs, Hip Hop Abs and Rockin Body, which focused on dancing for a cardiovascular workout. Hip Hop Abs quickly became one of the most successful in-home workout programs out there.

What is up with the Insanity Workout?

Even though Hip Hop Abs and Rockin Body were incredible workouts, the Insanity workout is focused on a life changing experience. Insanity is more structured and is a 60-day workout plan. Shaun T’s Insanity has been built for achieving strength, stamina and cardio success. If you really want to find out how much you can push yourself, the Insanity workout will help you dig deeper than you ever have before.

The great part about this Insanity workout is that it works! The whole philosophy behind Insanity with Shaun T is called, MAX Interval Training. Olympians and professional athletes around all sports, use Max Interval training to help get their bodies into shape. After 60 days, the results you will experience will be mind blowing, and you will be in the best shape of your life. Max Interval training will make you do long burst of cardio training and short spans of rest, instead of traditional interval training, which has you perform short burst of energy and longer periods of rest.

What Comes With The Insanity Workout?

The Insanity workout makes sure that you are taken care of. It comes with 13 DVD’s that are systematically planned out for you to achieve maximum results. Insanity also comes with a fitness guide and diary so you can track your progress, a nutrition guide so you can plan your meals and make sure you have the energy you need to perform the workouts, and a workout calendar, so can easily track where you are in the program. It is important to read through everything before you begin, so you can make a game plan. Insanity with Shaun T is not for everyone; it is an “EXTREME” workout program, which will kick you butt. So make sure you consult your doctor before deciding to do this workout.

Insanity: The Ultimate Cardio Workout and Fitness DVD Program

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Basics of Bodybuilding Nutrition

Author: Jim Atilsonsports nutrition

Some subjects are too confusing and harder to understand, such as; Math, Chemistry, Biology, and in the case of bodybuilding, Nutrition. There is more to bodybuilding and building muscle than just lifting weights. A very important part of the process of gaining muscle, along with sufficient rest, is Bodybuilding Nutrition. Fortunately, to achieve your fitness and weight lifting goals, you do not need a degree in Nutrition. Instead, all you need is to have an open mind and willingness to learn as much as you can about it. Now, lets go ahead get started with the basics of bodybuilding nutrition.

Most people use the terms Nutrition and Supplements interchangeably. They assume that by using over-the-counter supplements their nutritional needs will be taken care of. Nothing is farther from the truth. There is a big difference between bodybuilding nutrition and supplements. In addition, supplements should be used very sparingly, if not at all. However the topic of supplement use is a totally different one all together.

You may be wondering, if we are not going to talk about supplements, then, what this article is all about? Well, for those who are not familiar with what bodybuilding nutrition is all about, it consists of four basic components; Proteins, Carbohydrates, Fats and Water. Now, let’s go ahead and examine each of the components briefly.

Proteins:

Proteins and Amino Acids go hand in hand. Protein is made up of amino acids and amino acids are the building blocks of muscles. And they constantly build, repair and maintain your muscle tissues. So, in order to achieve your bodybuilding and fitness goals, you should be consuming sufficient amounts of protein a day, which is usually about 1-1.5 gram(s) of protein per pound of your body weight. You may be wondering, what kind of sources should I get my protein from? Well, you have a variety of sources to choose your proteins from like; beef, fish, poultry, eggs, turkey, tuna and soy protein.

Carbohydrates:

Carbohydrates are your body’s main source of energy and they also provide your brain with the energy it needs in the form of glucose. There are two types of carbohydrates; simple and complex. Simple carbs are digested fast and most likely to be stored as fat. Whereas, complex carbs are digested over a period of time and contain a higher concentration of dietary fibers.

Carbohydrates play a vital role in developing muscle mass. There are simple guidelines you should adhere by with carbs;

1)Choose complex carbs over simple carbs; Complex carbs come from such sources as;potato, brown rice, oatmeal,etc. Complex carbs have a tendency to keep your blood sugar levels in check and since they burn slowly, they can act as a longer lasting energy source, especially for your workouts.

2)Since your body uses carbohydrates for energy, then, it is only logical to consume some carbs before and after your workouts. A norm is usually an hour before and no later than 1/2 hour after your workouts.

3)Did you know that even though fruits are a healthy choice, they are made up from simple sugar(carbs). If you did not know, simple sugar turn into fructose, then, stored in the body in the form of fat. So, for the purposes of building muscle, keep fruit consumption to a minimum.

4)Do not consume carbohydrates by themselves, always have carbs with proteins. By doing so, will help you minimize the chance of carbs being stored as fat.

Fats:

All your cells have some fat in them. Just like your body needs carbohydrates and proteins, it also needs healthy fats to function on a daily basis. Aside from carbohydrates, your body utilizes fats as an energy source as well. And on a more scarier note, the excess fat which is not burned by your body will be stored as body fat.

There are 3 types of fats;

1)Saturated fats; which are often associated with heart disease and high cholesterol levels.

2)Polyunsaturated fats; are fats that are found mostly in vegetable oils.  3)Monounsaturated fats; which have a positive effect on cholesterol levels.

Among some of the benefits of healthy fats are a young looking skin and hair and healthier joints. Remember your daily intake of healthy fats should not exceed 20% of your calorie intake.

Water:

It is widely known that our bodies are made up of 70% of water, and without it we simply cannot survive. Having said that, you do not want to start consuming excess water as well. A simple way of figuring out your daily water need is by multiplying your body weight by 0.66. The end result, then, would be the amount you need in ounces on a daily basis.

In conclusion, here are 5 basic nutritional guidelines to follow which may be helpful in achieving your bodybuilding goals.

1)Stay away from unhealthy fats and simple carbohydrates.

2)Throughout the day eat smaller portions of food and eat frequently(4-5 times).

3)It is OK to use protein shakes, especially after workouts and sometimes in between meals when you can not consume “hard food.”

4)Drink plenty of water

5)Get enough rest and sleep.

There is no question that nutrition as a whole plays a very important part in building muscle and losing weight. And due to its “complexity” it is also one of the subjects that most people are shying away from, but, what they seem to be forgetting is that without proper nutrition all of their hard earned gains will ultimately come to a halt. In my opinion, the only remedy to this “problem” is through research and willingness to learn. Ask questions and exchange information about the basics of bodybuilding nutrition with your peers. In the end, there is no reason that you should not be improving, let alone regressing.

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FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact cvsbushrod@exercise-and-nutrition.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid a small amount. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not always be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

Rebounding To Better Health

Author: Tk Healeyrebounding

Ever heard of rebounding? Rebounding is a fun way to get great exercise using small controlled movements on a mini trampoline. By using a small trampoline and following a rebounding video, people of all ages can exercise on a rebounder. Rebounding is safe because your feet barely leave the surface and a stabilizing bar can be added which will help if you feel unsteady.

There are different types of rebounders on the market and some even fold for easy storage. Because of the size of these mini trampolines they can be used in your home or even easily transported to your office. Rebounding has been taking up in some of your most popular commercial gyms.

There are a vast selection of videos to keep your rebounding workout exciting and new. There are special routines for people of all ages to make it more enjoyable. Some examples of rebounding workouts include first timers, basic, seniors, sports specific, dance, ballet, hip hop, Latin, core, yoga, abdominal, stretch and many other routines.  You will never get bored with so many videos to choose from.

What makes REBOUNDING effective?

Rebounding provides many benefits to your body. It has been known to improve your circulation reduces stress, increase muscle tone, improve co-ordination and balance, increases energy. There is no strain on your joints. It simultaneously works all the major muscle groups, provides a calorie burning, cardiovascular, strength conditioning workout, incorporates simple, martial arts based movements in a coordinated way and builds stamina, strength and balance. If you do the techniques of rebounding regularly you will get results and have fun doing it.

REBOUNDING has been on national television shows such as The View with Barbara Walters, The Today Show and  has been featured in such magazines as Fitness, Ace Fitness Magazine, and  Fit. JB Berns has been on infomercials As Seen On TV promoting his urban rebounder.

Kids love it, adults and seniors love it too! Rebounding has become one of the most beneficial forms of exercise ever developed.

Bounce your way to feeling healthy. A fun workout that builds strength, cardiovascular capacity, and balance without jarring the body like other exercises.

FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact cvsmall.small@gmail.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

Exercise Rowing Machines: How To Row Away The Pounds

Author: Brue Bakerrowing machine

If you aren’t already in good shape you need to get there. And don’t try to get in shape and lose pounds from taking pills or powder, you need to take on an actual dedication to your health by getting active and working out. Exercising three days a week for twenty minutes each session, along with a healthy diet of course, will give you the body you have always wanted (or use to have).

Don’t Use Your Age As An Excuse

If you are unsure if you are healthy enough to exercise consult your doctor before you work out on any fitness machine. Otherwise, no matter what your age or current fitness level there are exercises and machines that are right for you. One of the best exercise machines for anyone to use is a rowing machine.

There are a number of reasons why people choose to purchase or utilize exercise rowing machines. For some, this is a novel way of increasing strength and endurance. For others, using exercise rowing machines can shake up previous exercise programs by providing a new way of getting some cardio and conditioning in.

For a small few, a rowing machine can be used to burn excess calories. Yes, the words used here are “a small few” as most people opt to use more traditional cardio exercise equipment items as a means of burning up excess calories.

Despite being an excellent tool for burning calories, the rowing machine is not as popular as Nordic tracks, treadmills, or the stationary bike. This is unfortunate as exercise rowing machines can burn calories quite effectively while at the same time increasing lean muscle mass.

How To Use Exercise Rowing Machines

The common design of exercise rowing machines allows for the person using the device to adjust the level of resistance. It can be tweaked to be made very difficult to move or it can be adjusted to have little weight.

If you want to use exercise rowing machines to burn calories then the resistance level on the rowing device needs to be adjusted so that you are using little or no resistance and/or weight. This concept is common among all forms of resistance training: low weight and high reps equal definition.

Now, please do not fall for the fallacy of logic that low weight/high reps means muscle tone. This is simply not true. What really occurs is more calories are burned and that reduces stored fat and allows the muscles to “show.”

There is no such thing as toning a muscle as muscles can only do one of two things: get bigger or get smaller. Far too often, people only consider the addition of extra weight as the primary goal of getting better with a rowing machine. This is a limited outlook.

While increasing weight will aid in building muscle and strength, lessening the weight also has a number of positive benefits as well. For example, when you have little weight or resistance, you can do more reps and do them faster. This will burn calories as the purpose of using the device shifts from strength training to a cardio workout designed to burn calories.

Now that you now how to benefit from and how to use a rowing machine you should consider trying one. It can be a particularly good exercise for those who are looking for a good low impact exercise oppose to running, which can be jarring on the knees and back. Just make sure that you are dedicated and committed to actually using it. The machine won’t do anything for you unless you are on it.

Kettler Fitness Kadett Exercise Rowing Machine Kettler Fitness Kadett Exercise Rowing Machine
With its combination of exceptional craftsmanship and superior design, the Kettler Kadett provides the most complete workout available in a compact rowing machine. The Kadett reflects precise piece-by-piece German manufacturing standards and features a design that works a more comprehensive set of upper-body muscles. The frame is far more stable than that of its less expensive competitors, and its outrigger design replicates the natural elliptical art of true rowing motion! Like all Kettler rowers, the Kadett includes heart rate and performance monitors that track a range of workout statistics including pulse.


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FINE PRINT

This policy is valid from 12 November 2009. This blog is a personal blog written and edited by me, C. Small. For questions about this blog, please contact cvsbushrod@exercise-and-nutrition.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

An Overview Of Kickboxing Workouts

Author: MIKE SELVONkickboxing-aerobics

Are you looking for an immensely popular way to get yourself into great shape and have some fun along the way? If so, kickboxing is an activity that is very fun and that is sometimes overlooked.

As in boxing, it boasts many health benefits such as greater stamina, improved flexibility and enhancing core strength — all while working out to your favorite music.

The real roots of kickboxing actually go all the way back about 2,000 years to Asian cultures. But, the modern version of this competitive sport was introduced in the 1970s in the United States when karate authorities made arrangements for exhibition demonstrations that allowed for full-contact punches and kicks which were previously banned from karate competitions.

Due to safety concerns, protective clothing and padding was introduced and strict safety rules were instituted for the new sport and eventually various forms of competitive kickboxing evolved into the forms that are now practiced in the United States.

In the competitive area there are a few different styles of kickboxing that can be observed. The main differences in these styles are simply the variations in some of the techniques and also the amount of body contact that is allowed under different rules.

But, the form of this sport that is bringing fun and excellent results to the fitness world is called cardiovascular (cardio) or aerobic kickboxing.

This form of the sport brings in elements of traditional boxing and aerobics in a major way. This, teamed with martial arts, creates a workout that provides great toning and overall conditioning.

However, unlike the competitive version of this sport, the cardio one does not include physical contact between participants and is not at all competitive. It has simply been designed to be an aerobic activity that is done to gain the many physical benefits of the actions.

A common way to enjoy the cardio one is to participate in a class. Classes usually start out with a warm-up period of 10 to 15 minutes and often includes gentle stretching as well as incorporating some standard exercises, such as push-ups and jumping jacks.

The warm-up is then followed by a 30 to 40 minute workout session that integrates kicks, punches, knee-strikes and other beneficial moves.

Some classes even include the use of traditional boxing equipment such as jump ropes and punching bags. After the workout, the class wraps up with five to ten minutes of cool down activities which is often followed by 10 minutes of stretching and muscle toning.

The stretching is an important component of the overall workout and should not be skipped, even if you are tempted to do so, especially if you are a beginner.

A common problem for beginners is pulling or straining their muscles. However, by doing proper stretching that is slow and gentle, this can help prevent injury and help the muscles to relax. This will assure that beginners don’t give up before they start to enjoy the benefits.

Even though kickboxing is a very fun activity, it needs to be recognized that it is also quite a high-impact sport. If you are not used to such high-intensity workouts, then you should begin with a more moderate aerobic activity to prepare.

Water Aerobics Routines for All-Around Fitness

Author: Marjorie SaladawaterWater Aerobics

Water aerobics routines are something that can offer a complete physical workout. A complete workout consists of aerobic, resistance and stretching exercises and all these can be incorporated into a water aerobics routine. The best part about water aerobics is that water exercises will work for groups of people that cannot do other types of exercises, such as; individuals that are morbidly obese and persons that have problems with arthritis.

The water aerobics class I attend from time to time is at a new health club and the nice thing about it is you do not have to be a member of this club to take the class. This class has a huge range of people that attend this workout session. It has almost as many men as women and most of the people are 40 or over. The younger crowd tends to opt more for high-impact aerobics and kickboxing.

We usually warm-up by walking against the current in the lazy river and then changing directions abruptly, causing us to feel like we are walking against a brick wall. If you have ever tried walking against the current when it has momentum, you will find that you do not get very far very quickly. Usually the whole class ends up laughing hysterically, but it is a great warm-up.

Next the instructor introduces that aerobic portion of the workout. This is where you increase your heart rate to target workout rate. This usually includes water walking and other exercises that will elevate your heart rate, such as; jumping jacks and kicking exercises.

Then comes resistance exercises and this is where you work specific muscle groups to build muscle strength. My instructor likes to use swimmers noodles tied in a knot to create resistance as they are dragged through the water. We also use water belts that cause resistance and added weight for strength training.

The class ends with a cool down period that involves stretching the muscles and it feels great. These classes usually have music that makes you feel motivated to move. If you have a good instructor, this can be one of the most enjoyable hours of the week. This class offers a complete workout for anyone.

These are the types of exercise classes that are being offered at many health clubs. They offer complete workouts, making it easy for the busy person on the go to get everything they need out of one class.

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