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It is common knowledge that as we begin to add years under our belts that we will need to work a little harder at maintaining fitness and weight. It takes a little more to shed those last few unwanted pounds.
Many already know that our metabolic rate slows down when we get older. Unless there is a major breakthrough, this is something we must learn to deal with.
Medical science, for some time now, has been doing exactly that; trying to find a "cure," if you will, to the unstoppable process of aging. Studies have, in the last twenty years, hinted as to what causes aging. Hopes are that by continuing these studies, more knowledge will be attained, therefore, this newfound knowledge should put us closer to finding methods to "reverse," or at least slow down the aging process.
We cannot say when a new medical miracle is found, so it makes sense to keep ourselves in healthy, tip-top condition. It should be of no shock to anyone to know that the two main factors to achieving this goal is proper exercise and a sensible diet.
Depending on a persons age and current health, it's wise to establish a diet and workout regimen that will better suit the individual. Some discomfort following the days after a person begins working out is expected, but this discomfort will, within a few days dissipate to a comfortable level. Extreme pain is a sign that a person is overexerting themselves, which will not help in the long-run. Find a happy medium.
Let it be known that in order to maintain a healthy physique, it's necessary to alter your diet as well. How healthy of a physique can one expect to get when they haven't cut down on fatty foods?
Some people, after reaching a certain age, have a tendency of eating foods that they would've normally have shunned in their earlier years. At times, this indulgence comes as a sort of reward after the many years of discipline and hard-labor. The one thing that goes over-looked by so many, though, is that this can prove very negative in these latter years as our metabolisms slow.
As with everything and at any age, everything should be done in moderation. There's nothing wrong with an occasional snack every now and then as this could prove beneficial, both for the mentality and for health reasons. Sugar and fat are actually necessary components in our diets, seeing that simple sugars are essential for energy and unsaturated fat is beneficial for regulating hormones and other important activities.
Although, many of us try to maintain a healthy diet, regular exercise is also a key attribute to a true healthy body. A easy exercise like walking is beneficial by improving the cardiovascular system. It's been proven that this simple activity helps to keep the joints strong and lubricated, and helps to maintain strong muscles and bones.
Professionals have proven that those in the 60 or more age group with little to no exercise have only a 60% aerobic capacity of those in the 30 year old age group. Up to seven pounds of muscle mass can be lost in just the small span of ten years without proper diet and exercise. Studies have also proven, though, that this does not have to be the case, as long as we learn how to take better care of ourselves.
Certain medical facilities have examined the effects of runners for the span of twenty-five years, and have shown that the results proved that these runners lost very little capacity over the past twenty years. Even those that engaged in resistance training maintained over a ten year span. This is in accordance with a very popular saying that goes, "Either use it, or lose it."
For people that really haven't changed their lifestyles, whether by diet or by exercise, have a better chance of reversing the effects of aging. Like anything else, though, it's wise to start slowly, and work yourself up to a regimen that you're comfortable with. For those who do too much at once and strain themselves, they will worse and it will deter them from continuing before they even see results. Even to become a jogger, one should start as a power-walker. Also, very importantly, don't be afraid to seek the advice of a professional.
The most peculiar symptom of menopause is mass gain which unluckily seems to build up just as a woman finally reaches a stage in her life when she is middle-aged and fully-confident and then the overweight starts crutching on. This mass gain is quite frequent and the consequences of descending hormone levels which leads the metabolism to leisure down significantly in the pre menopausal women.A large number of women will specially observe an amplified amount of stout deposition around their mid section of the abdomen, which plays an important role in causing dangers for the heart disease, the foremost killer of older and middle aged women. But often there is no need to worry as this over mass can be controlled without difficulty by only getting into a regular health and fitness work out routines. Health and Fitness and steady activity really are the tips to decrease the excess mass and avoid the pitfalls in the lower region of abdomen at the time of aging. By committing to a standard work out schedule, one which includes mass bearing work out, women will alter the fat-to-muscle ratio, enabling them to amplify their metabolic tempo and burn fat, even when you are inactive.Work out and fitness for determined health can also be advantageous in sinking the frequency of Warm flashes, a general symptom of menopause. Warm flashes can donate to improper sleep patterns and reduced energy intensity. Further, warm flashes can also have an effect on woman's overall frame of mind, which has the possibility to negatively have an effect on both professional and personal relationships. While estrogen substitution therapy has been illustrated to reduce these symptoms, for several women a regular work out routine appears to be a very feasible option.Simply declared that making health, fitness and workout as their main concern will do well to the majority of women who are experiencing or approaching menopause, and provide with the optimistic results, both emotionally and physically, as well as value the extra time necessary to begin and carry on a regular work out routine. It is simple to create excuses than to take out time to ensure that workout is the foremost and main concern.
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ABOUT THE AUTHOR
Read more on Womens fitness. Check out for Ab exercises and nutritional supplements.
There are thousands and thousands of training techniques, fitness equipments and experts that tell you how to gain fitness and what the best ways are to train your body. It's easy to feel confused and to spend large amounts of money on things that later turn out to be disappointments. And then you might never want to try again.
You don't have to follow other people's ideas of fitness and
training. There will always be new trends and fashions in
all aspects of life. To gain fitness, the least important
thing is caring about the latest outfit or expensive
training equipment. The important thing is to ask yourself
these few questions:
What makes me feel good?
What do I like to do?
When am I happy?
Make a personal choice!
After asking yourself these questions you should make your own choice. You need to find your own personal ways to keeping fit. If you don't want to go to the local gym or join the football club, maybe you prefer putting on some good music and creating a new dance of your own in your living room a couple of times per week? Or maybe you'd want to play hide-and-seek in the park with your next door neighbours every Friday? Let your mood be the driving force! Discover the feeling of joy and pleasure that comes with moving your body! The season offers lots of opportunities: Outdoor activities such as walking, cycling, swimming and different ball games are fun and easy and mostly they don't require large investments. What makes you feel happy? Don't ask yourself what others might like. Find your own way! Have fun! And be brave enough to try new things that may enrich your life!
Fitness, Stretching & Exercise Selection For Women
By Phil Beckett
Copyright © Physique Concepts Inc.
In addition to stretching the muscles involved in
cardiovascular exercise, you need to stretch each specific
muscle you train in a fitness program.
When you stretch your muscles it helps to provide better
physical performance, prevents injuries, and can help to
improve your posture.
When muscles are stretched, the elasticity in them improves
which will help to increase your range of motion and
improve the quality of your movements.
Never stretch a cold muscle; meaning you should always
make sure your muscles are warm before stretching. It's
usually better to do a more extensive stretch at the very
end of your fitness program, but light stretching between
exercises is fine.
Stretching doesn't take a long time, and it shouldn't, but
you do benefit tremendously from it.
Stretch only after the muscle has been properly warmed-up.
Again, the best time for a complete stretch is when your
exercise session has been completed.
By the time you have finished your specific weight lifting
program, which will be about 35 - 45 minutes in length,
your muscles will have warmed up as much as they can
Remember any womens fitness program must always
include a warm-up and proper stretching for maximum
effectiveness and to prevent injury.
When you do this you will indeed experience the terrific
benefits a good weight training program will give you.
For you to succeed in your over-all womens fitness plan you
need to select at least one exercise for each major muscle
group in your body. This will help to promote well-balanced
Another important part of your over-all fitness plan is the
order your exercises are performed. When doing a range of
weightlifting exercises, it's better to start with the larger
muscle groups then perform exercises for the smaller
Performing your fitness program in this manner will allow
you to be exercising at your best during the most
demanding exercises when fatigue levels are the lowest and
you feel fresh.
Another important area of exercise selection is the total
number of sets per exercise and total number of sets per
A "set" as it relates to womens fitness is the number of
successive repetitions of a single exercise performed in
succession without stopping.
Now the number of sets per exercise and per exercise
session is really going to depend on exactly what your goals
Always treat your very first set for each muscle group as a
warm-up, as was discussed in the warm-up section above.
Then the rest of your sets will be determined by whether or
not you are using a beginner, intermediate, or advanced
level womens fitness program and what your particular
To find out more about how to determine sets, exercises,
etc. you can visit:
Regardless of the number of sets performed, all sets and
repetitions have to be done with proper exercise form and
under complete control.
Exercise Form Or Technique:
One thing that always seems to be missing in most womens
fitness programs, and the most common and critical training
mistake is exercise form or "technique."
Too much weight usually results in poor form, which
decreases your ability to get results and also increases the
risk of injury.
- Bouncing the bar off your chest when performing a chest
- Using your hips for momentum and over extending your
back to initiate the bicep curls;
- Arching your back or bending backwards when performing
a shoulder press during the resistance portion of your
- Using momentum in any exercise;
- And training at a fast tempo.
Be aware of these types of mistakes and remove them.
Hey, have you ever wondered when you looked at some of the hip hop videos or maybe some of the rock star videos how all those people in them look so fit? Or maybe even some of the Hollywood stars?
Here are five simple strategies for you to model after that will help you achieve that celebrity body. Now, they really are not any different than you and the things that they do on a day to day basis may be a little different with scheduling time. They work just like you do but in a different occupation, with long hours and an impossible schedule sometimes. But they manage to fit it in. And part of why they're able to fit exercise in is that they have a strong enough "Why" or reason to.
The "why" for a lot of celebrities is they get paid a lot of money and the level of desire that they have to achieve a physical look and how they feel with that look is just like it is for you.
The first area and one of the most important things that you really want to look at when pursuing your own rock star body is your food and meal choices. You want to make sure that the foods you're eating are in line with the goal you've chosen. If you're carrying a little bit of extra weight, obviously you're going to have to lose some of it.
How do you determine how much fat you need to lose? Have your body fat checked by a professional at one of the big gyms or hire a personal trainer. After this is done, you can find out how many calories you should consume per day.
Next, you determine how much calories of protein, carbs and fats you need to consume. And after that we can use a baseline ratio of approximately 100 grams (400 cal) of fibrous carbohydrates, 1 gram of protein per pound of lean mass and .5-.65 grams of essential fats per pound of weight consumed per day to stimulate quick fat loss. This is a typical starting point of what we call a ketogenic diet. Have competent help from a coach or mentor guide you in this area for best results.
The second area is an appropriate training schedule for your strength training. It doesn't have to be too elaborate. It can be home training, it can be calisthenics, using free weights, bands, medicine balls or a combination of all of those items. A lot of times people think you need to go to a big gym...this isn't necessarily the case. You can actually do it outside at one of the local parks or in the comfort of your own home. Provided you have a few basic pieces.
Things that are recommend while pursuing your rock star body may include a medicine ball series that's light , maybe in the 5-15 pounds range, a small set of dumbbells anywhere from 5 to 25 pounds, a matt of some sort that will give you enough padding on a wood floor or linoleum floor is fine. Maybe a very good a Swiss ball, something that you might find at a physical therapy office.
The third area you want to look at is your cardio. A lot of times people really think that they need to go out and run like a marathon runner. Typically what you do when you start is a walking program and then progress to the more advanced style of cardio when you lose weight while becoming more fit.
Walking programs will help build some of the muscles in the legs and the lower body. This is where people typically will experience something called "shin splints" some of the time if no walking for greater times and distances has been done previously. Start with a simple walking program and then you progress into something that might incorporate a light jog interspersed with walking. This may go on for two to four weeks. Then you can fast track it after you build up a good level of endurance.
After your base is developed, you can do something called high intensity interval training. This would be a series of 30, 60 or 90 second sprint bursts followed by a walking or jogging at a recovery rate until your heart rate gets back down to about 120 beats per minute. This seems to be about the most effective way and the fastest way for most people. Can you use machines in a gym or at home? The machine based cardio programs are sometimes a better choice if you have injuries because there will be less body impact stress on your body. And it really doesn't matter what piece. My only advice is if you're going to use machines in the gym, alternate between the different types. Maybe the step mill one day, rower the next, seated recumbent bike position, maybe even a spin class, or jogging on the treadmill. So try to break it up so that you don't do the same type all the time and give your body different movement patterns to adjust to while preventing repetitive strain.
The fourth area is the flexibility of muscle tissue. With all the additional weight training and cardio that you're doing, a lot of your muscles become tighter. You may also have a preexisting condition of inflexibility as a result of your occupation or sports that you like to play. The repetitive action of that sport or your occupation may be the cause of tight muscles. For example a cashier at a check out line using the price register scan moving heavy objects straining one side of the body.
After you're done doing your weight training or cardio, finish off with a static stretching routine. That means sitting and holding a position of stretch for a muscle group while you use deep diaphragmatic breaths or deep belly breathing for three to four pulls or three to four inhale, exhale cycles.
This allows the body to relax enough, reducing muscle tension giving you a nice stretch in the muscle. Do you need to do it everyday? No, you don't need to. Do you need to go to a hot sweaty room or one of the classes? No, only if it is convenient for you to do it and you enjoy making the time for it. The floor at home or a grass area in the park will do just fine too. Stretch the muscle groups that you train often and the other tight areas of your body at a minimum three times a week.
The fifth area that you will help you benefit achieving your rock star body is your mental focus. Are these all in an order that you think is the best? Maybe not. You might have an area that you think is more important based on your personal physical goals, but this last area, your mental attitude, your mind over matter philosophy, is very important.
The lifestyles that some of us have can become overwhelming from time to time. And it is very easy to let our lives overcome us from time to time and cause us to become derailed on our goals temporarily. A strategy that you can use to prevent this is a series of 3x5 index focus cards that act as reminder tools. You'll write down the five or six major areas of your life goals that you really must focus on changing. Your health, career, education, spirituality, relationships, and maybe issues regarding finance. Some of the things that we would really like to do like trips or things that we want to buy ourselves. And then on these cards, write down on the back of the card all the steps that will help you identify more specifically, a measured amount of time and steps that you need to take so you will see yourself achieve that goal. For example, in the fitness realm "I would like to lose 15 pounds in the next 90 days and I would like to drop from 20% down to 15% body fat by February 15". And then establish a "why?" behind it that is very, very powerful for you so that you really give yourself a reason to achieve that goal.
With daily reference to your focus cards it allows you to keep you're goals fresh in your mind. Look at the cards in the morning, possibly review them during the day and definitely before you go to bed. And then ask yourself, "Did I do something today moving me closer to that goal?" If not, why not? And if you didn't, get up immediately and do something to help you with that goal. It is very important that you achieve success continually, in baby step or leaps and bounds so you feel a sense of accomplishment.
Fitness centers are becoming popular in every
city and town. This is because todays lifestyle carries with it a baggage of
stress and worries which have to be eliminated with exercise and relaxation. In
and other parts of the U.S, you can find numerous state-of-the-art fitness gyms
that suit your purse and needs. If you wish to join a gym
you can search online to find the one that you like.
Health Assessment by Long Beach
Youll be surprised at the care taken by some
gyms in your area. If you plan to join a gym Long Beach, some of
the centers offer a free health assessment and then an orientation to help you
reach the fitness goal that is set. An analysis of your body fat is taken in
order to work out a nutrition program. Your blood pressure and readings of your
heart rate are measured while you are seated and relaxed. All this is done by
your personal fitness trainer and if necessary
under the guidance of a doctor.
Your trainer will assess your stamina by making
you do some push-ups and abdominal exercises. The strength of your low back and
the flexibility of your hamstrings are also assessed.
After a comprehensive assessment, your personal fitness trainer will motivate you with some
orientation talks that will help you set a target. Some centers that perform
such elaborate assessments will take the trouble of giving your performance
results and recommend a suitable nutrition and exercise program.
Equipment and Fitness Rooms
Before joining a gym Long Beach ensure
that there are adequate facilities at the center. Most of them have advanced
equipment and well furnished rooms. Many clubs have television sets and good
sound systems. There are cycling rooms where stationary bikes are used to
stimulate your muscles. Group exercises are also conducted where training
drills and other exercises help to develop your agility.
Fitness centers provide ROM machines, free
weights and other weight machines. There are cardio machines to assess your
heart rate, dumbbells, body bars, elastic tubes etc. Your personal fitness trainer will teach you to use them
Whichever gym Long Beach you
join, you have to adhere to their policies and timings. Before you can become a
member, you will have to produce certain documents such as your identity card
or any such document they ask for. You will be issued a membership card which
has to be produced at the entry. Eligibility conditions for spouses will vary
from center to center.
Most clubs have specific rules and policies that
have to be followed by the members. You are expected to wear gym clothes and
workout attire. Appropriate shoes have to be used while exercising. It is
important to follow all the rules set by the center and the instructions given
by your personal
If you have decided to start working out at a fitness center on a
regular basis then you have made a very good decision for your health
and your life in general! Making the commitment to exercise can be a
tremendous boost for you in so many ways! The next question then
becomes- which fitness center is most suitable for your needs?
Selecting a gym is an investment in a healthy manner of living but for
some people knowing where to start can be confusing. One thing you need
to find out about is what equipment the fitness center has to offers its
members. Check to see if they have a variety of cardio machines such as
treadmills, stationary bikes, stair climbers, elliptical machine,
spinning bikes and rowing machines. The more variety the better! Make
sure that each cardio machine is in good working order.
Check to see about the weight training equipment as well. Make sure the
gym has free weights and an assortment of dumbbells, barbells, benches
and racks. Make sure that they have the poundage in dumbbells that you
are interested in.
Most fitness centers have an aerobics room. This room is not only good
for participating in aerobics classes but it can also come in handy for
doing lungs, squats and jumping rope.
How clean is the exercise facility? This should figure into your
decision of which exercise center to join. Look at the overall
cleanliness of the entire place. This includes not just the work out
rooms but also the reception area and the locker rooms. You should also
take note of how clean the machines look. Are there cloths and spray
provided so that members can wipe down machines after they have finished
with them? Is there dust and dirt everywhere or is it pristine looking?
(or as close to pristine looking as possible?). It would also be a good
idea to find out if the fitness center hires a full-time employee to
clean all of the exercise rooms and the equipment on a day-to-day basis.
You want to choose a facility that has enough staff on hand. For
instance you want to know how many trainers work there and if they will
be available to you when you need them. You should observe the
appearance of them. You want to work out at a gym where the trainers
look like people who have the know-how to teach others. You want a
trainer who is dedicated to the program taught at the gym and one who
truly practices what he or she preaches. After all succeeding at your
fitness goals, whether they be to lose weight, tone up or keep in shape
is important to you! Observe the trainers before you decide if you wish
to become a member at the fitness center or not.
Check out the quality of the locker rooms. Are they clean, well lit and
equipped with what you need? Do they offer privacy and safety? Quantity
is important too. Find out how many lockers they have and if the lockers
contain enough room for your belongings. Does the facility make locks
available to its patrons or must you bring in your own? Find out if the
center offers a sauna room or has a hot tub. After a work out you could
use a little relaxation for sure!
Fitness Center, Make Sure
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ABOUT THE AUTHOR
Take control of your health by joining a Philadelphia fitness
center who aims to give its members quality services and an
array of options. View one facility and its services here: http://www.sportingclubbellevue.com/
Have you been considering owning your own business, and
being your own boss; but are worried about the downturn of the economy? It is understandable that you would be
wary about taking such a risk at this time, but there is really no better time
to invest. Right now is a perfect
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long as you have a proven business model that works. This is why it might be a great fit to start a franchise. Right now, healthcare franchises are on
franchises are becoming popular because Americans are beginning to realize that
their health is a commodity they are in control of. Also, many corporate offices are offering incentives for
employees who lose weight or fat percentage. Healthcare franchises are surely going to increase in
popularity as these kinds of programs become more prevalent. Average Americans may not be able to
control Mother Nature or the stock market, but they can certainly make their
health a priority.
Fitness could be a perfect fit for you.
They have a proven business model that includes benefits like lower
payroll than industry norms, the ability for expansion, and an
already-established connection with financial services and real estate
vendors. This means that finding
the location and funding your business will not be as much of a headache as it
would be if you were doing it alone.
Anytime Fitness is there to help their franchisees and make sure they
succeed. Anytime Fitness is also
open 24/7, so its a great alternative gym for people who work funky hours,
like the service industry, or construction. You can even partner with corporations to offer service to
their employees for their Wellness Programs.
healthcare franchise might just allow the freedom and flexibility that you have
been looking for in your employment opportunities. Anytime Fitness has been in the esteemed Top 50 Franchises
by Franchise Business Review. If
you are looking for more information about healthcare
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When we talk about the pole dance, always a picture of an sexy woman comes out. Dancers use their flexible bodies to do some hot actions. While in the 21 century, pole dance has evolved into one of the fashionable weight reducing exercise. It is getting popular in western countries by office ladies. Modern improved pole dance has been accepted by people in dispute.
Actually pole dancing is a sport that our whole body can be exercised. It does not like running or swimming, it incorporates gymnastic, ballet and modern dance. So pole dance need more skills and practices. When you begin to learn it, you will find there are varieties of skills you have to learn. Spins, climbs, static poses and body inverts are the basic movements of pole dancing.
The reason why it can help us to keep fitness is because the abdominal muscles, hips and arm muscles are all exercised when we dance. For example, when you circle your body around the pipe, you must tighten your abdominal muscles to finish all movements. If you relax, you body will immediately falls off from the pipe. Moreover, pole dancing can also exercise buttocks muscles, the movement of climbing tube just like the game we played in childhood, the muscles will slowly become tight fitting.
Pole dance is a sport relies on arm muscles, finishing one movement may need dancer using all efforts. Practice shows that the beginner's beautiful muscle line will appear after 6 classes. Pole dance is not the exercise only for young girls, in fact women of all ages with different size and shape can also take this for fitness. Though it may difficult to start, it can make your life change. The benefits of it are not only physical aspects, but also the mental aspects. The posture and movements of the dance make women appear more confident to others. Many learners said that pole dancing changes their way of life and the view to the world.