Fizikal Fitness

Simple Work Out .

noreply@blogger.com (sofya) — Sun, 22 Nov 2009 17:04:00 +0000

If you are the type of person who wants to live a healthier lifestyle but doesn't know where to start, read on.

A lot of people have the misconception that the only way to exercise is to join a health club or go to a gym. Fact is you can do a complete workout almost anywhere. All you need are a few resistance bands and a great attitude to get going. There's no gym membership required.

Resistance band exercises are widely used by health and fitness professionals for general strength-building and conditioning as well as aiding in rehabilitation.

Resistance bands are ideal for home exercise programs and can be easily incorporated into a circuit training format. This will also help with cardiovascular conditioning. Because resistance bands are so compact and lightweight, they can be used while away from home.

Resistance bands come in a variety of strengths that correspond with their color. You should be able to find the right one for your needs.

Everyone needs oxygen, food and sleep; you also need vigorous exercise to maintain physical and mental health. Physical fitness can be considered the cheapest form of preventive medicine. Even by using resistance band exercises for six to eight weeks, you will begin to see positive changes. So let's get up and get moving. Happy workouts!

Bent over rows
Place the band under one foot. Take a giant step back with the opposite foot. Bend over while keeping your back flat. Stop at a 45-degree angle. Pull the resistance band up toward your waist while keeping your elbows close to your sides. Squeeze your shoulder blades together when performing this movement. Repeat for 12 reps.

Lat pulldown
Begin with arms straight up overhead, holding the band in the middle. Adjust closer or wider for proper resistance. Contract your back and pull band out while bringing the band down in front of your chest. Elbows should be by your ribs. Repeat for 12 reps.

Overhead press
Stand on the band with both feet, handles in both hands. Begin with arms bent to look like a "goal post," wrist straight and abs in. Straighten arms over head. Repeat for 12 reps.

Chest press
Wrap the band around an object behind you at chest level. Begin with elbows bent to 90 degrees, forearms parallel to the floor. Keep the right arm still and press the left arm out. Repeat for the right arm. Alternate between right and left for 12 reps each side.

Tricep extension
Hold the band in both hands at shoulder level with your right arm bent so it is in front of your chest, left arm straight out. Now extend the right arm to match the position of your left arm. Repeat 12 times with right, and then reverse for the left arm.

Bicep curl
Stand on the band with handles in your hands, arms at your sides. Keep abs in and knees slightly bent, curl palms toward your shoulders. Repeat for 12 reps. You can widen your feet for more resistance.

Resisted pushups
Begin on knees or toes and wrap the band over your back, hold onto the ends with both hands flat on the floor. You can adjust the band for more tension. Do pushup for 12 reps.

Squats
Stand on the band with your feet set shoulder-width apart. Keep tension on the band by holding a half bicep curl. Lower into a squat while keeping your knees behind toes and pulling on the band to add tension. Repeat for 12 reps.

More Fitness Tips

noreply@blogger.com (sofya) — Fri, 20 Nov 2009 16:07:00 +0000

Some Fitness Tips

I come across this tips. I think it is a good practice too.

Strength Training Tips

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Include some type of strength training in your weekly exercise regimen no matter what your fitness goals are. Resistance training provides many health benefits. Read articles that discuss the benefits further.
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Don't take the all or nothing approach. It's better to do a little training than none at all. So, even if you can only fit one strength training routine in a week, you'll still benefit from it.
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If you're a woman, don't be afraid of strength training. You won't bulk up (unless you are really trying to). And, resistance training is easy to start. With professional guidance and direction, you can quickly learn how to train properly.
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Be sure you are training with the proper resistance size. Ideally, you should choose a size that fatigues you after 10-12 reps.
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Focus on correct form. If you are unable to use proper, safe form when performing an exercise then you probably are using weights that are too heavy. Choose a size that allows you to train with correct form.
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Concentrate on the muscle(s) you are working during a specific exercise and don't allow your other muscle groups to assist with the exercise.
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How long you rest between sets is important. For building muscles and getting bulkier the rest time should be longer. For more muscle endurance and leaner, sculpted muscles the rest time should be shorter.
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The frequency of your strength training depends on whether your goals are to get bigger and stronger (less often) or whether you want to get leaner and more defined muscles (more often).
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Try the periodization technique which progress you every week over a 4-week timeframe. Try a plan of starting with lighter weights and more reps, and each week increasing the weight size appropriately and decreasing the number of reps.

Walking Tips

* Bend your elbows. This will cause your arms to swing faster which in return will help your legs to move faster.
* Keep your stride short. Don't take long strides that feel awkward.
* Think heal-to-toe. Push-off with your heal. Toes should leave the ground last.
* Keep your abs pulled in and tight.
* Include interval training walks that include periods of very brisk walking followed by slower, recovery times.

Exercise & Workout Tips.

* Replace your sneakers often. At least after every 250 - 500 miles of walking/running.
* Stair climbing is a low-impact alternative to running.
* Choose exercises that you enjoy doing. You'll be more inclined to stick with a fitness regimen when it includes things you like to do.
* Change your fitness routine every 4-6 weeks to prevent a workout plateau.
* Strive to include total body workouts. These include: cardiovascular exercises, strength training (both upper and lower body), core training and stretching/flexibility.
* Measure your exercise intensity. There are several methods: heart rate, rating of perceived exertion, talk test.
* Whenever possible, take the stairs instead of an elevator.
* Stretching and flexiblity are very important aspects of good physical fitness, so don't overlook them. Ideally, you should stretch before each workout (both cardio and resistance exercises) and after each workout. If you can't do both, then make the after stretching a priority.
* When stretching before a workout, it's best to stretch after you've gotten warmed-up for about 5 minutes (your muscles will be looser).
* When working out on cardio equipment (e.g. elliptical trainers), don't lean heavily on the handrails. This will reduce the amount of calories you burn.

Weight Loss & Diet Tips

* Exercise is not enough. You must also include healthy eating habits.
* Make a list of all the benefits regular exercise provides you. Everything from feeling healthier, sleeping better, preventing depression, feeling stronger, etc. Post this list somewhere that you will easily see it everyday so that it can serve as a reminder why you should workout.
* Eat breakfast every day. People who eat breakfast consume fewer total calories during the day then those that don't.
* Don't waste your calories on drinks. Drink low-calorie or no calorie drinks instead (preferably water).
* Try to take at least 20 minutes to complete a meal. This is how long it takes for your brain to recognize that your stomach is full.
* Use a lot of spices and seasonings when cooking low-fat/low-calorie meals. They can make your meal taste so much better and therefore make you feel more satisfied.
* Decrease your caffeine intake. Too much caffeine can decrease the burning of stored fat.
* Consume at least 64 ounces of water per day, plus an additional 16 ounces for every hour of moderate-intensity exercise.
* Each day fill a container(s) with your daily water supply so you'll always know how much you've drank and ensure you drink the required daily amount.

For more nutrition tips plus personalized sample meal plans and caloric consumption recommendations, enroll in our Extras For You program!

Running Tips

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If you are new to running be sure that you have been walking for 30 minutes at least 3 days a week about 3 months before you try to transition to running.
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Do not bounce or overstride. Don't let your foot get ahead of your knee. Run from the hips down with the upper body straight up and used only for balance.
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Breath in through your nose and out through pursed lips.
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Choose shoes appropriate for running and that fit well -- they don't cause any discomfort or blisters.
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When running in colder weather be sure to wear a hat. A large amount of heat can be lost through your head.
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Replace your running shoes at least every 400-500 miles.

Holiday Tips

* Create a plan ahead of time. Before the holidays sneak up on you, create a plan for incorporating fitness and good nutrition into your daily routine. Evaluate your holiday and then determine how much time you will realistically have available to devote to working out and/or eating healthy meals.
* Schedule your workouts. Mark them on the calendar and set-aside time to complete them. Consider them as important as any other appointment or event you have marked on your calendar.
* When at a party, start by eating some of the healthy offerings. For example, vegetable sticks (without dip), fruit pieces, plain chicken pieces, etc. Then move on to some of the less healthy (but yummy) offerings. You will be less likely to overindulge on these foods if you have already filled-up on some of the healthier items. Yet, you will not feel deprived or unsatisfied.
* Avoid wasting calories on alcoholic beverages. The average alcoholic drink contains 150-200 calories per glass. Indulge in just 2-3 drinks and you’ve drunk the equivalent calories of an entire meal. If you partake in these beverages, choose wisely. For example, instead of having a full glass of wine, try mixing half a glass of wine with sparkling water or with a diet cola. This will help cut your calories in half.
* When shopping, don't search for the closest parking space. Park far away and take advantage of the walk you get.
* Don’t put your fitness goals on hold until the New Year. If you can’t exercise as often during this time period as you normally do, adjust appropriately. Don’t use the excuse that since you don’t have time for your full workout you just won’t workout at all. Instead accept your limited availability and simply reduce the frequency and/or duration of your exercise. It’s much better to cut your fitness time in half than to completely eliminate it.
* On the day of a party, be sure to eat regularly all day long. If the party is in the evening, eat breakfast, lunch and a snack before hand (just as you would on any other day). Once you are at the party, go ahead and indulge in some of the fun, delicious foods. Since you have eaten meals earlier in the day, you probably will find that you aren’t tempted to go overboard and eat everything in sight. However, if you starve all day long attempting to save up all your calories for the party, you will be so famished by the time it begins that it will be difficult not to overeat.
* On days that you really lack motivation or simply do not have time for your complete exercise routine, commit to do just 10 minutes of exercise. You’ll probably end up doing more than that once you get started. Even if you only end up completing 10 minutes, that is still a lot better than zero minutes.
* When presented with a large variety of food options, it’s tempting to want to eat everything. Rather than eating one large slice of chocolate cake or a huge plate of meatballs, select a sampling of bite size pieces of several of the desert or appetizer offerings. This way you get the enjoyment of trying many different foods without overeating.
* Exercise at home. You’ll be more inclined to follow-through on your exercise commitment if you don’t have to drive somewhere to do your workout. Plus, you won’t waste any time on driving, parking, the locker room or waiting to use equipment. Working out at home requires very little equipment (even can be equipment-free) and is quite inexpensive.
* When running errands or shopping, be sure to pack some healthy snacks to have on-hand. Then after you work-up a big appetite, you won’t be tempted to grab something at the mall food court or the fast food restaurant on the way home.

Bridal Tips

* One of the most important things to remember if you are trying to lose weight is too start early. For example, don’t try to lose 20 pounds two months before the big day. The key is to plan ahead so that you can lose the weight (or just firm up) gradually.
* Be realistic with yourself. If you’ve never been a size 6 in your life, then it is probably unrealistic to think you can magically transform just because you are getting married. Set attainable goals.
* Brides typically are short on time and long on to-do lists. This leads many to try unhealthy fitness programs or starvation diets. Don’t be tempted by diets that promise quick, drastic results with little effort from you.
* It’s very easy for brides to say “I don’t have time to exercise” or “I’m too tired to exercise”. But diet and exercise should always go hand in hand. Without activity your body can’t burn as many calories. If you are very short on time, try to exercise in small 10-minute bursts throughout the day. And, keep in mind that little things help too, like taking the stairs or parking at the outer edge of the mall parking lot.
* Eat regularly -- don't skip meals. Not only is skipping meals unhealthy, it often leads to binge eating. That often means eating very fattening foods and/or overeating all at once. To avoid this try packing light snacks to keep on hand throughout the day. Good examples include carrot sticks, cheese strings, peanut butter on crackers, etc.

Misc Tips

* Track your workouts. Keep a daily or weekly log to track all of your workouts so that you can ensure that you are progressing in the right direction and keeping your body challenged. Track such things as frequency, duration, intensity, weight sizes, sets, reps and how you felt during and after your workouts.
* Have back up plans for all of your workouts. For example, you may plan to workout for an hour after work by doing both cardio and strength training. Then your boss asks you to say late. Your workout time is now limited to 30 minutes. Know ahead of time exactly what workout you'll do in that shortened time period so that you don't waste precious workout time or worse decide to forego it all together.
* Avoid highly processed foods whenever possible. Stick to whole foods. Complex carbohydrates are fine, just avoid the over-processed, simply carbs.

FITNESS AND HEALTH TIPS

noreply@blogger.com (sofya) — Mon, 16 Nov 2009 01:18:00 +0000

FITNESS AND HEALTH TIPS

Here are some tips I found after searching trough some article. I think it is a good practice

1. Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more.

2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!

3. Quit Smoking
The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.

4. Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.

5. Protect Yourself from Pollution
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.

6. Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.

7. Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.

8. Avoid Excessive Drinking
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.

9. Keep a Positive Mental Outlook
There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing.

10. Choose Your Parents Well
The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.

Warming Up

noreply@blogger.com (sofya) — Thu, 12 Nov 2009 06:17:00 +0000

Most athletes perform some type of regular warm-up and cool down during training and racing. A proper warm up can increase the blood flow to the working muscle which results in decreased muscle stiffness, less risk of injury and improved performance. Additional benefits of warming up include physiological and psychological preparation.

Benefits of a Proper Warm Up:

* Increased Muscle Temperature - The temperature increases within muscles that are used during a warm-up routine. A warmed muscle both contracts more forcefully and relaxes more quickly. In this way both speed and strength can be enhanced. Also, the probability of overstretching a muscle and causing injury is far less.

* Increased Body Temperature - This improves muscle elasticity, also reducing the risk of strains and pulls.

* Blood Vessels Dilate - This reduces the resistance to blood flow and lower stress on the heart.
* Improve Efficient Cooling - By activating the heat-dissipation mechanisms in the body (efficient sweating) an athlete can cool efficiently and help prevent overheating early in the event or race.

* Increased Blood Temperature - The temperature of blood increases as it travels through the muscles, and as blood temperature rises, the amount of oxygen it can hold becomes reduced. This means a slightly greater volume of oxygen is made available to the working muscles, Most athletes perform some type of regular warm-up and cool down during training and racing. A proper warm up can increase the blood flow to the working muscle which results in decreased muscle stiffness, less risk of injury and improved performance. Additional benefits of warming up include physiological and psychological preparation.

Benefits of a Proper Warm Up:

* Increased Muscle Temperature - The temperature increases within muscles that are used during a warm-up routine. A warmed muscle both contracts more forcefully and relaxes more quickly. In this way both speed and strength can be enhanced. Also, the probability of overstretching a muscle and causing injury is far less.

* Increased Body Temperature - This improves muscle elasticity, also reducing the risk of strains and pulls.

* Blood Vessels Dilate - This reduces the resistance to blood flow and lower stress on the heart.
* Improve Efficient Cooling - By activating the heat-dissipation mechanisms in the body (efficient sweating) an athlete can cool efficiently and help prevent overheating early in the event or race.

* Increased Blood Temperature - The temperature of blood increases as it travels through the muscles, and as blood temperature rises, the amount of oxygen it can hold becomes reduced. This means a slightly greater volume of oxygen is made available to the working muscles, enhancing endurance and performance.

* Improved Range of Motion - The range of motion around a joint is increased.

* Hormonal Changes - Your body increases its production of various hormones responsible for regulating energy production. During warm-up this balance of hormones makes more carbohydrates and fatty acids available for energy production.

* Mental Preparation - The warm-up is also a good time to mentally prepare for an event by clearing the mind, increasing focus, reviewing skills and strategy. Positive imagery can also relax the athlete and build concentration.

Typical Warm up exercises include:

* Gradually increasing the intensity of your specific sport. This uses the specific skills of a sport and is sometimes called a related warm-up. For runners, the idea is to jog a while and add a few sprints into the routine to engage all the muscle fibers.

* Adding movements not related to your sport in a slow steady manner: calisthenics or flexibility exercises for example. Ball players often use unrelated exercise for their warm up.

* Which to choose? The best time to stretch a muscle is after it has an increased blood flow and has increased temperature to avoid injury. Stretching a cold muscle can increase the risk of injury from pulls and tears. So you are better off doing gradual aerobic exercise before stretching. Keep in mind that the best time to stretch is after exercise because your muscles are warm and pliable with the increase of blood in them.Make sure your warm up begins gradually, and uses the muscles that will be stressed during exercise.

* Keep in mind that the perfect warm up is a very individual process that can only come with practice, experimentation and experience. Try warming up in various way, at various intensities until you find what works best for you.

Core Stability and Balance Training

noreply@blogger.com (sofya) — Thu, 12 Nov 2009 06:00:00 +0000

Core stability

The muscles in your abdomen, lower back and pelvis — known as your core muscles — help protect your back and connect upper and lower body movements. Core strength is a key element of a well-rounded fitness training program.

Core exercises help train your muscles to brace the spine and enable you to use your upper and lower body muscles more effectively. So what counts as a core exercise? Any exercise that uses the trunk of your body without support, including abdominal crunches. You can also try various core exercises with a fitness ball.

Balance training

You can be strong, flexible and aerobically fit, yet still have poor balance. Training can help you maintain and improve balance. This is important since balance tends to deteriorate with age, which can lead to falls and fractures. Try standing on one leg for increasing periods of time to improve your overall stability. Activities such as tai chi can promote balance, too.

Stretching

noreply@blogger.com (sofya) — Thu, 12 Nov 2009 04:43:00 +0000

Stretching -A must before you start any excercise

Most aerobic and strength training activities cause your muscles to contract and flex. For balance in your fitness training program, it's important to stretch those muscles, too. Stretching improves the range of motion of your joints and promotes better posture. Regular stretching can even help relieve stress.

Before you stretch, warm up by walking or doing a favorite exercise at low intensity for five to 10 minutes. Better yet, stretch after you exercise — when your muscles are warm and receptive to stretching. Ideally, you'll stretch whenever you exercise. If you don't exercise regularly, you might want to stretch at least three times a week after warming up to maintain flexibility. Activities such as yoga promote flexibility, too.

Stretch all your major muscle for at least 8 second only then you can start your excercise.