Archive for the ‘Health and Fitness’ Category
Abdominal Exercises In Pool
October 19th, 2009
The Stationary Lap Pool: The Perfect Fitness Equipment
There are many aspects to swimming. For some it is a sport activity. Some people swim to relax, to dissolve their physical and mental tensions. Most of us swim just for personal enjoyment. But there is yet another aspect to this wonderful activity. More and more medical practitioners are recommending swimming as a part of therapy. They stress that the holistic nature of swimming includes two forms of exercise – resistance and cardiovascular. Resistance exercise improves the tone of the skeletal muscles. Cardiovascular exercise focuses on the heart and lungs to improve respiration and blood circulation. Cardiovascular exercise is important for people who have certain cardiovascular related medical conditions. Besides, swimming is a pleasant and safe form of exercise. Abdominal Exercises can be done in a swimming pool.
A problem arises when a person is prescribed swimming as a therapeutic activity. It is very inconvenient for such a person to make the trip to the swimming pool. Once there he’ll need someone to look out for him, just in case he collapses. Faced with these inconveniences most patients become irregular at the pool, and the whole purpose of the exercise is defeated. So, such people do need a swimming pool at home. But that is prohibitively expensive! Building a swimming pool is not a trivial overnight project either. A swimming pool requires a lot of space, too. Most people just don’t have that much space. Finally, water. Getting the water to fill a swimming pool can be a big problem for most people.
Some intelligent manufacturers have recognized this problem and have introduced what they call a stationary lap pool. In its essential form, the stationary lap pool has a swimming area large enough for a single adult swimmer. Water is pumped to the swimming area through a supply pipe, and the water exits the swimming area through a vent pipe. The swimmer stays in the swimming area and swims against the flow of water. The stationary lap pool is small in size, small on budget, but big on features.
The salient features of the stationary lap pool are that it saves you time, money, and space. You save time because stationary lap pools are available ready made and, once ordered, a stationary lap pool can be installed in a matter of hours! You save money because the stationary lap pool is attractively low-priced, far, far below the cost of a standard swimming pool. You save spac 1000 e because a stationary lap pool is basically about one and a half times as long as an adult and just about twice as wide. The stationary lap pool is so compact that you can install it in the ground, above the ground, outside the house or inside the house!
The basic concept of a stationary lap pool is to move the water, not the swimmer! So the swimmer swims in place against the flow of water that is circulated around the stationary lap pool. As mentioned at the outset of this article, swimming gives the swimmer both resistance exercise as well as cardiovascular exercise.
Stationary lap pools range from the basic model to super luxury models. In the very basic model you can adjust the speed and force of the water flowing against the swimmer. In higher end models you can control the temperature of the water as well, or have a Jacuzzi effect with pulsating jets of water massaging you down with alternate streams of hot and cold water.
A stationary lap pool is the ideal system to get your resistance exercise and cardiovascular exercise at the same time, in a very enjoyable way. Compact enough to fit inside your house, cheap enough to be generally affordable, the stationary lap pool gives you so many conveniences and advantages that you’ll have no hesitation in buying one for yourself, or in recommending it to others.
Avid swimmers will prefer natural swimming places over this artificial contraption. Sportsmen will not be amused at the idea of swimming in a stationary lap pool. Fun swimmers go for the ambiance of a regular swimming pool, hanging out with a bunch of friends inside the pool. True, the stationary lap pool is not for these people. But as mentioned at the start of this article, for people with cardiovascular conditions, for those patients who have to swim as part of their therapy (or physiotherapy), the stationary lap pool is a veritable godsend! Here’s a wish for all those people: Swim your way to good health with a stationary lap pool!
By: Ned Best
100 abdominal exercises
October 4th, 2009
"How do I get great abs" is one of the most frequently asked questions people have when trying to get into shape. It’s probably the one area almost everyone is frustrated with.
The Bottom Line:
100 abdominal exercises and thousands of reps is not going to do it!
Ab muscles are muscles just like muscles anywhere else on your body. It takes strength training to develop the ab muscles but seeing defined abs and having a flat stomach has little to do with muscle development. It’s an issue of too much belly fat covering up the ab muscles. The stomach is an area where most people store fat first.
This explains why hundreds of reps have little impact on body fat or developing a flat, defined midsection. Hundreds of reps won’t remove the fat layer. The only way to remove the fat is through correct eating, exercise, or a combination of both.
Don’t get me wrong, ab exercises are an important part of a well rounded exercise program. Just understand that you can’t "spot reduce" any area of your body.
Here’s a killer ab routine that you can do twice per week. Change it about once per month so your body doesn’t adapt. Abs respond well to higher reps, but there is definitely no reason to do hundreds or thousands of reps per day.
1. Hanging leg raises, 3 sets of 15-20 reps.
2. Hanging, bent-knee raises, 3 sets of 15-20 reps (don’t rest between this exercise 1 and 2 – this is called a "superset").
3. Weighted cable crunches, 3 sets of 15-20 reps.
4. Incline bench reverse crunches, 3 sets of 15-20 reps (again, no rest between exercise 3 and 4).
Don’t forget to add cardio to your exercise program as well. But only doing cardio is also a mistake. Maximum fat burning happens when you combine cardio with resistance training. The best advice is to study what bodybuilders do… they are the leanest and most muscular people in the world. Find an expert that knows what they are talking about and has a proven track record of helping people get fit. Oh yes, and forget about the 100 abdominal exercises… you won’t be needing them!
What Foods to Eat to Build Muscle
March 9th, 2009
5 Best Foods To Eat When Weight Lifting
Weight lifters need to have a carefully planned diet in order to enable their body to perform at the peak of its ability and be able to cope with the stresses and strains of robust weigh lifting exercises. When planning your diet, you will need to make sure you include a healthy balance between carbohydrates, fat and protein. If you require a comprehensive guide regarding setting out a healthy diet plan, as well as showing you every aspect of working out and weight loss, you could try purchasing products such as p90x, Slim in 6 and Tony Horton’s 10 Minute Trainer, these off the shelf products have helped thousands of people get to grips with every aspect of their body and lifestyles. Below is a list of 5 foods which should be included in a weight lifters’ weekly diet to ensure optimum performance whilst working out at home or in a gym.
Lean Meat
Consuming a healthy amount of lean meat per week is a great way of preparing and maintaining your body when participating in weight lifting routines. So what’s the difference between normal meat and lean meat? Identifying lean meat is very simple, it just means that there is very little fat on the meant, if you do have a lot of fat on the meat, just cut it off with a knife before cooking. Good meats for weight training include chicken, turkey and red meats such as pork and lamb. Lean meat has an amazing ability to repair and build up the health of your muscles. Because the meat is lean, there is very little cholesterol, cholesterol which can causes heart disease and artery problems, so it’s best all round to stay away from the fat on the meat.
Fish
Omega-3 is an essential ingredient for helping to maintain the overall health of the body. Omega-3 can be found in fish and seafood. Popular fish dishes for weight lifters include salmon, tuna and sardines. Fish also contains very little harmful fat which makes it popular also with people who are trying to lose weight.
Vegetables
Not only are vegetables essential for weight lifters, but every person should have a variety of vegetables incorporated into their daily dietary needs. Vegetables such as lettuce, broccoli, spinach and cabbage contain a large amount of vitamins and minerals. These vitamins and minerals play an important role in up-keeping the general health of your body and supplying you with enough anti oxidants to help your body repair any muscles after a hard day’s weight lifting and enduring training.
Dairy Products
Dairy products such as yogurt and milk are very important because they provide the body with the calcium it needs to keep bones strong as well as helping with the repair of broken bones. Amino acids can also be found in dairy products which also help with the maintenance of your body. Switching to low-fat versions of dairy products can be advantageous as it decreases your cholesterol and fat intake drastically.
Now that you have your diet sorted, you can really push on with sculpting that body of yours but weight lifting isn’t the only way to build muscle and get healthier, so if weight lifting isn’t your bag try something different such as a dance aspect into your health routine. Products such as Turbo Jam and Hip Hop abs can help you with motivation and guide you through the steps involved whilst enjoying music and dance.
By: David Tang
If you are doing serious weight lifting exercises, than you should consider the P90X nutrition system. With P90X you can recover faster, perform better, boost your immune system, and increase lean mass.
10 Good Stomach Exercises
February 28th, 2009
10 Core Training and Core Strength Exercise Tips
Core training is a great way to build a strong foundation to improve movement and stability. It is good for regular gym goers and elite athletes.
Core training has become popular as a fitness philosophy because it is a great way to build a strong foundation. Here are 10 Core Exercise Tips.
Tip #1: Activate Your Abdominal Muscles
The abdominal muscles play a significant role in core stability. The deep abdominal muscles contract to stabilize the spine before the arms and legs can move. The drawing-in maneuver and the plank are great exercises to activate the deep abdominal muscles.
Tip #2: Strengthen Your Lower Back Muscles
The lower back muscles often get neglected in fitness programs, probably in part because of vanity. I’ve never heard someone say, "Do you know any good exercises to get ripped lower back muscles?" In fitness many people are focused on getting 6 pack abs and a flat stomach, and they are neglecting their back.
The back muscles are just as important as the abdominal muscles. If you want to have a strong core, you must have both strong abs and strong back muscles.
Tip #3: Learn to Engage the Pelvic Floor
The Pelvic Floor muscles are most popular when discussing sexual dysfunction or bladder control issues, but they are really important for stabilizing the pelvis lumbar spine. They actually work with the abdominals and back muscles. To engage the pelvic floor muscles you have to contract as if you were preventing yourself from going to the bathroom.
Tip #4: Do Balance Exercises
Balance Exercises are any exercise when you’re standing on 1 leg or when you are standing on an unstable surface. Your center of gravity shifts when you stand on one leg, so your core muscles must work harder to maintain your alignment. Balance Exercises are an important part of a core workout routine.
Tip #5: Strengthen your Scapular Muscles and Rotator Cuff
Your core is more than just your spine. Your core is your entire trunk and consists of the shoulder and scapular stabilizers. When your scapula is stable, you will be less likely to get shoulder injuries and you will perform at a higher level. Your core workout should include scapular and rotator cuff exercises.
Tip #6: Strengthen your Gluteus Maximus
The hip stabilizers are also part of the core. The glutes attach to the pelvis and control the position of the hips. When the glutes are weak or inefficient you will have a decrease in pelvic stability and hip stability. Bridges are a great exercise to strengthen the glutes an improve core stability.
Tip #7: Train for Stabilization and Endurance First
Core stabilization exercises are exercises in which there is little to no movement around the spine. When you begin a core program, it is important to first build a solid foundation of stability. If you focus on stability first, you’ll make greater improvements in strength and speed. The Plank is a great core stabilization exercise.
Tip #8: Train for Strength Second
Once you have a good base of stability, shift to building strength. Strength exercises challenge your abdominal and back muscles through a large range of motion. Crunches on a Swiss Ball and lower back extension on a machine are good strength exercises.
Tip #9: Train for Power and Speed Third
Once you have a base of stability and strength, you can more efficiently develop your speed. In addition, if you have a strong foundation, you will be less likely to get injured and your performance will improve more quickly. Power exercises are done in a fast and explosive way. Medicine ball throws and jumping exercises help to develop the power of your core muscles.
Tip #10: Play with Different Core Exercise Equipment
There are many tools that can enhance your core workout. The Exercise Ball, Reebok Core Board, and the Bosu Ball are all great tools that can challenge your coordination and balance. When you exercise on less stable surfaces, your core muscles work even harder to stabilize your body.
Well, I hope those tips help to give you some ideas about how to improve your core workout.
Philosophy of Core Exercises
Incorporate core exercises into your routine.
| By Charles Inniss Published: 8/8/2008 |
Will Walking Build Muscle Mass Or Will It Just Tone
February 21st, 2009
Using Aerobics For Better Abs – Will Walking Build Muscle Mass Or Will It Just Tone
The fact is that we all think doing crunches will decrease that stomach fat. With the warmer weather just around the corner, we all start to look at our bellies. It seems that aerobics are a good way to burn that fat because you are working so hard that your body will be using those fat reserves for energy. You actually need to incorporate aerobic exercise a couple of times a week for success. This would include walking, dancing, cycling, rowing, or swimming for at least 30 minutes. Aerobics work by increasing oxygen to the muscles and allows them to work longer. The best aerobic exercise for losing that stomach fat is walking. If you can walk at a pace to work up a sweat, then you are on your way to a flatter stomach.
Remember to give your abs a rest. You should not be working your abs every day because they need time to repair. Your muscles actually get micro tears when you work them so every other day is sufficient and safe. The abs are hard to work because it takes a lot of effort to actually move them. They bulge when they are relaxed and stretch thin when flexed. The term ‘core’ is used to describe that middle section of your body. A good way to incorporate a workout is to use a fitness ball. Along with working out and aerobic exercise you should eat a healthy diet and drink plenty of water.
One thing to remember when working out is to not overdue it. Here are some tips:
-You should be able to talk and exercise at the same time.
-However, if you can sing, you need to work a little bit harder.
You can monitor your heart rate and try to reach your targeted range. As you continue to work out, your heart rate should decrease, meaning you are getting in shape!
So I hope we have learned that it takes more than repetitive crunches to get a flatter stomach. You actually have to incorporate some aerobic exercises into your regular routine. Aerobic exercises will target those specific areas of fat and use them up, thus decreasing your body fat. It is even harder for women because so many things can affect their abdominal region, including hormones. Hopefully, if you follow some simple tips and incorporate aerobics into your workout, you will find that you can shrink that pouch around your stomach area.
By: Bill Nad
For more information on picking a diet to take control of your life for yourself you can visit my six pack abs review
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