fitness world

Top 10 Fitness Tips and Tools

2012-10-14T07:01:00.002-07:00

Top 10 Fitness Tips and Tools

You can do a lot with your mind and a computer, but a healthy and honed body will get you even more out of life (if only more of it). Here are our favorite tips and tools for staying in shape.

10. Stay Fit Despite the Summer Heat

Even if you're motivated enough to actually get out the door when it's hot out, you might not be doing your body any favors by treating a scorcher like any other day. Trydrinking a slushie (a great excuse if we've ever heard one), avoid falling for hydration myths, and stay in shape despite the heat.

9. Stay Working Out in Winter

If there's anything worse for workout willpower than the summer heat, it's the deep cold of winter. But take heart: the average blast of cold air can't hurt your lungs, and if you take the right precautions, slippery roads and even bronchial symptoms can be overcome in a cold run. If you're the biking type, but find the passing wind and conditions far too cold, take seriously avid cyclist (and MetaFilter founder) Matt Haughey's advice on tips and equipment for winter cycling.

8. Try a New Fitness Plan

Ever heard of shovelgloving? The Couch to 5K plan? Maybe you've heard some more gym-rat friends discuss interval training? Switching up your routine, using new tools, and picking up a different fitness plan can stretch your body and skills in helpful ways that don't require a whole new set of gym equipment to get started.

7. Use the Marine Corps Test to Gauge Your Fitness

Can you pull off 20 pull-ups, 100 crunches, and a three-mile run in under 18 minutes, within the same two-hour span? Congratulations, you just scored 100 on theMarine Corps Fitness Test. If not, you're in good company, and you can use the points of the armed forces to keep track of your fitness. (Note: The crunches scoring conflicts with other advice to avoid them, but you can swap in push-ups for a similar upper-and-mid-body test).

6. Go Barefoot, or Just Skip Expensive Running Shoes

You might just think of shoes as a fancy cover for your foot, but people run very differently in shoes than barefoot. What's more, running barefoot isn't just a natural kick—it's usually better than wearing expensive, engineered running shoes. There's more to it than just kicking off your shoes, of course. Leo Babuta of the Zen Habits blog has a wealth of advice on barefoot running, as do the experts interviewed by Science Daily. One halfway solution is a barely-there shoe like the Vibram FiveFingers, but our readers are definitely divided on it. In any case, consider that it's the foot, not the shoe, that does the running.

5. Get in Shape with Little or No Equipment

You think that if you drop $1,500 on that elliptical machine, you'll be honor-bound to spend some serious hours on it. But it doesn't work that way. Instead, try some of the no-equipment roster of fitness moves explained by the Zen Habits blog, or a similar set of no-stuff-needed workouts outlined by Dumb Little Man.

4. Track and Train with Great Mobile Apps

If you don't mind bringing your smartphone with you while you're working out, you can do a lot more with it than just listen to music. Apps like RunKeeper, CardioTrainer, and other great mobile fitness apps can serve as great motivators, as they show you exactly how much further you're going, how long it's taking, and how far you're covering every time you head out. (RunKeeper, by the way, is our readers' favorite.)

3. Create the Ultimate Workout Playlist

Creating the right soundtrack for your run, bike, or other exercise is part art, part science. You can read up what the New York Times' interview experts have to say, but you can also use some tools and techniques topick out the right pace. Having great, high-energy music won't make you a marathon runner, but it can keep you moving toward the finish line with determination. Our readers also offered up their own takes onthe best workout music.

2. Trade Static Stretching for Dynamic Warm-Ups

Forget what your gym teacher told you—touching your toes, bending at the waist, and other exercises that stretch your musclesdon't help much, if at all, according to a study of thousands of runners of all ages. Instead, try gradually moving up from a fast walk to a run, swinging your arms and legs a bit, and other dynamic stretches before you head out.

1. Stick with Push Ups for Overall Fitness

How can something as old-school as a push up—hands on the ground, knees off the floor, and push—still be in use, and even be growing in acceptance? Because it works out your whole body, it's better on your back than crunches, and you can use your raw push up count as a graduated curve toward fitness, as with the Hundred Push Ups program. Some things about getting in shape never get tired.

What's the best thing you've read about fitness, and what have you learned from your own workouts and exercises? We want to hear about great tips and new ideas in the comments.

Different Swimming Strokes/Styles

2012-10-14T06:54:00.000-07:00

Different Swimming Strokes/Styles: Common and less Common Ones

The most common swimming strokes or styles are the freestyle stroke, the breaststroke, the backstroke and the butterfly stroke. They are well-known because they are used in swimming competitions.

Besides these common strokes, there are other styles of swim strokes like the sidestroke, the trudgen, the combat swimmer stroke etc. that also have their uses.

Let's have a quick overview of these popular swimming strokes now.

The Freestyle Stroke

The Freestyle Stroke or front crawl is often the preferred stroke of seasoned swimmers. It uses alternating arm movements with an above water recovery. The legs execute a flutter kick.

The Freestyle Stroke

Freestyle is fast and efficient. In fact it is the fastest of all swimming strokes. That's why it is used in freestyle competitions and in the swimming leg of triathlons.

Breaststroke

Breast stroke is the most popular swim stroke of all. In breaststroke, both arms execute half-circular arm movements at the same time under water in front of the swimmer. The arm recovery also occurs under water. The legs execute a frog kick.

Breaststroke

Breaststroke is often the first swimming stroke taught to beginners. In fact, many occasional swimmers can only swim this stroke.

The advantage of breaststroke is that beginners can keep their head above the water. This avoids breathing and orientation issues. More experienced swimmers however submerge their head during the stroke cycle to improve efficiency.

Breaststroke is the slowest of the competitive strokes.

Backstroke

As its name suggests, backstroke is swum on the back. It uses alternating circular arm movements and an above water recovery. The legs execute a flutter kick similar to the one used in freestyle.

Backstroke

Backstroke is faster than breaststroke but slower than butterfly. Physicians often prescribe backstroke swimming to people experiencing back problems because it gives the back an excellent workout.

Butterfly Stroke

The butterfly stroke stands out among the competitive strokes because of it's unique and spectacular technique. It uses a symmetrical arm stroke with an above water recovery. It also uses a wave-like body undulation and a dolphin kick.

The Butterfly Stroke

Butterfly is the second fastest swim stroke after freestyle. It has a reputation of being hard to learn and is quickly exhausting. But once you have mastered it, swimming a few lengths of butterfly can be a lot of fun!

Sidestroke

The side stroke is an old swim stroke swum on the side that uses a scissor kick and asymmetrical under water arm movements.

Sidestroke

Side stroke is not used in swimming competitions and is therefore swum less often nowadays. Nevertheless it is easy to learn and can be an interesting alternative to the popular swim strokes. It is also used by lifeguards to rescue victims.

Elementary Backstroke

Elementary backstroke is a swim stroke that is swum on the back, using a frog kick and a simple synchronous under water arm stroke.

Elementary Backstroke

Elementary backstroke can be used as a first swim stroke with children (or adults) that learn how to swim because its technique is very simple.

for constipation problem

2012-10-14T05:47:00.000-07:00

Nowdays its day to day problem people suffering from constipation

follow these steps

first take a bowl add milk and currant boil it.

add 4- 5 currant in one glass of milk.

Try to drink it before you go to bed.

loose weight drinking warm water

2012-10-14T05:27:00.000-07:00

A simple habit can help you to loose your weight

Take a simple step forward to loose your weight
No need to join gym
No need to do dieting
When you wake up in the morning make habit of drinking warm water.
Boil water till bubbles come in it.
With this simple habit you can easily loose your weight.
For fast results drink boil water after eating lunch and dinner.

drink water according to your weight n loose weight

2012-10-14T05:14:00.002-07:00

By following these steps you can easily reduce 1kg or more weight in 1 week.

1. Weigh yourself and write down or note your weight.
2. Take the number of pounds you weigh and multiply that by 2/3.

3. That is the number of ounces you should drink everyday.

4. For example, if you weight 150 pounds, two thirds of that is 100 and that is how many ounces you should drink daily.

Swimming to lose weight

2012-10-14T00:34:00.003-07:00

Can swimming help you lose weight and just how many calories will a good swim burn? We take a look at how swimming can help you achieve your weight loss goals.

Swimming

by Sulabh Garg,

Swimming helps lose weight, burn calories and puts little stress on your body. Swimming works all the major muscles, and will tone you up and slim you down!

You can train to swim at a competitive level or you can enjoy a few healthy lengths at your local pool; you decide how much you want to achieve in swimming and set your own pace.

Whatever level you choose, swimming is good for you and it's never too late to learn or improve your swimming skills. A relaxing form of exercise means weight lost by swimming is fun too!

Many public pools now offer swimming combined with aerobics , (aqua-aerobics), to help lose weight. This is high impact aerobics without the high impact. Aqua-aerobics (or swim-nastics) will help to shed those pounds, and tone you!

What are the benefits of swimming to aid weight loss?

Swimming burns calories, so helps you lose weight and swimming for weight loss has been regularly praised for its cardiovascular health benefits,especially for older people.
As swimming uses so many muscles in your body, your heart and lungs must work hard to supply them all with oxygen. This means that swimming will give your cardiovascular system an excellent workout.

Any exercise that makes you breathe a little heavier is good because it means your body is working hard! As your heart and lungs get stronger you will be able to go for longer before you get tired, your resting heart rate will decrease and blood pressure will lower.

Regular swimming when losing weight will improve your health and may reduce the risk of chronic illnesses, such as heart disease, type 2 diabetes and stroke. The NHS choices website offers more information.

Can swimming improve your figure and muscle tone?

Swimming is known to be one of the best all round aerobic exercises because it works all the major muscle groups so targets every area of your body.

There are 4 main strokes to choose from:

Freestyle
Breaststroke
Backstroke
Butterfly

and you can tailor your swimming sessions to exercise specific areas of your body.

Will swimming improve strength?

Swimming provides constant resistance exercise as you are battling against the water to propel your body forward. This makes it excellent for increasing strength especially in the upper body.

As your swimming progresses you will build muscle which in turn burns fat. So calories will be burned as you swim, plus you will burn more calories as your swimming improves.
You will also burn an increased amount of calories even after the exercise is finished as your body uses energy to recover and rebuild muscle tissue.

Will swimming improve flexibility?

Due to the nature of the movement when performing swimming strokes it can aid in improving the flexibility of the muscles and joints.

What are the other benefits of swimming?

Top athletes use swimming to aid recovery from injury as it is low impact but still builds excellent muscular and cardiovascular endurance. So if you have had an accident and want to get back into exercising, taking up swimming is an ideal way to do that.
It’s fun. You don’t have to just do length after length in the pool. Things like treading water burns calories too. So if you have kids take them down to the pool and enjoy it. It will be excellent for their health too.
Swimming can be relaxing and give you a little ‘me’ time away from it all. Burning calories might be the last thing on your mind but what an excellent bonus.
You could also join a water aerobics class if lane swimming isn’t your thing. These are held in most pools so check in and ask at your local centre to find out more. Or alternatively maybe you fancy giving water polo a try.

How many Calories will Swimming Burn?

Depending on your weight and exertion level you'll burn between 90-550 extra calories in a half-hour session.

Getting Started with Swimming

If you are unsure of how to start, then our handy tips will get you on your way…

Check out your local pool; most public pools have separate times for different groups - adults only / men only / women only / mother and toddlers
Try to set aside time at least once a week when you will go swimming.
Remember to warm up and stretch before you swim off as the large range of rotation around the joints from swimming means you need your muscles to be long and flexible.
Don’t forget your legs, which are often overlooked when swimming. Stretching them will reduce drag in the water by improving your form and also help prevent cramp.
Get a friend to join you if this will help motivate you.
Start off by swimming a few lengths of the pool and build up the distance each week.
Change your strokes to add interest and exert yourself in different ways.
To begin with have breaks every few lengths to get your breath back. Each session decrease the duration of this break until you can cut them out entirely and swim nonstop.
Look out at your local pool for news of swimming clubs which normally cater for all age groups.

Swimming Kit Bag

Costume/Trunks - There are hundreds available, you decide which you feel most comfortable in.
Goggles - Improve vision and prevent chlorine irritating the eyes.
Ear plugs- useful if you don’t like to get water in your ears, or if you're susceptible to ear infections.
Water Bottle – Remember you are exercising so need to keep your body hydrated. Keep this at the end of your lane so that you can drink in your breaks.

Safety when Swimming

Even in a pool with lifeguards, there are dangers and more so if you a learner or not a strong swimmer:

Do not get out of your depth.
Have respect for other swimmers and give them enough space to go by if they are faster.
Take extra care when swimming in the sea or lakes / open water.

And Finally, if you can’t swim…

Do not worry as many pools offer adult-only beginner lessons so have a look at your local leisure centre to see what is available; pensioner’s and children’s rates will often be heavily discounted.