Exercise

Strength Exercise

We only live once and we only have one body – the one we were born with. For this reason, it is essential that we make the most of what we have. Whether we want to win a bodybuilding contest; play a strength related sport like rugby; impress a potential sexual partner or just look better in our clothes; strength exercise should play a part in our exercise routine.

Strength exercise doesn’t have to focus itself solely on lifting heavy weights in the gym. There are many different types of strength exercise and almost all exercise will build your strength in some way. From vigorous weightlifting to yoga, all sports improve your strength and tone.

Lifting weights is possibly the most common strength exercise and basically involves making your muscles lift more weight than they are used to. This depletes them of their energy supplies and forces your muscles to develop in order to match this new demand. Dumbbells are generally more effective than barbells and the only other necessary equipment is a bench. This type of strength exercise is generally best when it’s at its highest intensity in which the most weight is lifted in the workout.

This may mean higher repetitions with a lower weight or more repetitions of a higher weight but intensity is the key to pushing your muscles beyond their comfort zone.

If you don’t fancy lifting weights, there are other forms of strength exercise. Running is good for building strength in your legs, especially if you combine it with sprints and hills. Adding resistance to your normal runs will add some strength exercise to your normal workout. This added intensity will soon become quite a normal feeling and you must continue to ramp up the pressure if you are to keep improving your strength.

If you aren’t into vigorous exercise then you can try some of the more gentle resistance exercises. Many core stability exercises are very gentle and static workouts can be very effective too. These involve holding yourself in one position for a period of time to work your muscles into holding your body steady. This can be surprisingly effective and good for a rainy day. Pilates or aerobics classes can also improve your strength whilst toning your body and making you more flexible at the same time. There are some people that think stretching is a good strength exercise in itself although others doubt this.

Strength exercise is easy to do and comes in many forms. There is a way for everybody to increase their strength and those of an active nature will build up their strength as part of their activities. You don’t need a huge amount of equipment and your wallet need not take a pounding either. You can perform most forms of strength training on your own and it will still bring the results. Strength training is a vital part of your overall fitness and will improve your shape, making you look better and feel fitter.

Weight Loss Plateaus

Many of us can lose weight and keep a lot of it off but there comes a time when our body decides that it’s at its optimum weight and weight loss plateaus seem to make it very difficult for you to lose weight. This is your personal weight loss plateau and you need to smash through this barrier when you come to it. It is different in each of us and some of us will never notice it but others amongst us have to clear this hurdle.

It is generally quite easy to tell when you have hit this metaphorical ceiling. You stop losing weight, you feel more and more hungry and your exercise routine is getting easier for you to complete. This is actually a good sign and would suggest that you’re getting fitter or that your body is becoming comfortable with its new shape and size. The word plateau is a good clue as it would infer that your body finds a place to level out and maintain itself.

Weight loss plateaus can be really frustrating, especially if you feel as though there is still a bit more progress to be made. Thankfully, weight loss plateaus are not as permanent as you may think and there are some ways to get your body to start pushing onwards again.

One way in which you can put any weight loss plateaus firmly behind you, is to increase the intensity of your exercise routine. Performing more repetitions, making it longer, adding some hills or extra resistance will all do the job nicely. You can try shocking your body with some unusual exercises to add an extra challenge. If your body is getting used to things as they are, give it a kick start again and show it some new pain to power through your weight loss plateaus.

Believe it or not, weight loss plateaus can actually be worsened by eating too few calories. If your body feels the need to protect itself from starvation then it will store up some fat for later. If you eat a few more calories then your body will see less need to panic and burn off more fat. Sprinkling a little more protein into your diet will also aid weight loss and make your body feel as though it’s had a very good meal.

Your weight loss plateaus can be avoided if you continue to ramp up the pressure on your body so that you are continuously under new stresses. You should also drink more water as toxins in your body can really hamper your weight loss. You will continue to store more fat if your body contains far too many toxins which can be flushed away with that magical colourless fluid.

Weight loss plateaus are the bane of many dieters’ lives but the good news is that they can be broken. Upping the tempo, adding some protein and perhaps a few more calories will help you reach your weight loss goals and break through the invisible weight loss ceiling.

Aerobic Exercise

The most commonly performed type of exercise is aerobic exercise. This is the one that most people choose to lose weight with and improves your cardiovascular health too. It burns more energy to perform and can raise your metabolism for longer if done in the right way. Aerobic exercise carries many benefits and we should try to incorporate more of them into our exercise routines.

The most common aerobic exercise is running which also plays a part in other sports. It is a constant effort to keep moving your body quickly and is very energy consuming. This is why many people use it to help them lose weight. Running can burn over 600 calories per hour and you must remember this if your goal is not to lose weight. You must also consume water steadily too to avoid dehydration as you can lose in excess of two litres whilst running on a hot day each hour.

Aerobic exercise is very good for your cardiovascular health and just a few workouts per week will make a tremendous difference. Your cardiovascular health is very important and great for avoiding muscle fatigue and tiredness after performing daily tasks such as walking to work.

Another plus point in the aerobic exercise armoury is that it improves the function of your heart and lungs, whilst also lowering blood sugar and fat levels. The point of this is improved heart and lung health which helps avoid nasty conditions that often arise in your later years.

Those that put on the least weight during their middle years are statistically less likely to suffer with health problems when they get older. Aerobic exercise will keep you feeling young and help you fight off diseases too. The ageing process will be much slower if you keep using your body and muscle wastage will also be less prevalent. Your mental state will gain too as aerobic exercise moves oxygen to all parts of your body. Your brain and skin both enjoy having some extra blood and oxygen to play with and some studies link running with a reduced risk of dementia.

As well as running, aerobic exercise has many other forms. Almost all team sports involve some aerobic exercise and are also very enjoyable. You don’t have to pound the pavements alone if you would rather have a kick around with your mates – it all counts. Walking at a quick pace counts as well and can be fitted in on your way to work.

Aerobic exercise is necessary and brings so many health benefits. You needn’t go over the top with it if you don’t want to, but a few sessions a week will refresh your body and improve many different aspects of your health. Aerobic exercise is amazing in what it can achieve from heart health to mental acuity and overcoming sexual health problems. Although we don’t all want to drench our shirt in sweat three times a week, a little exercise to get the heart beating faster is just what the doctor ordered and there is most definitely a sport for everyone – and I’m not thinking about darts here either.

Exercises To Burn Fat

When we say that we’re going to lose weight, what we actually mean is that we are going to lose fat. Fat is the unpleasant substance that makes us look like Mr Blobby when we have too much of it. With the exception of very few cases, there is only one way to remove this fat healthily and that’s to burn it off from the inside. As barbaric as this may seem, ever since the inception of weight loss, people have been burning their excess supplies using fat burning exercises.

When you exercise, you use energy that’s stored in your muscles, bloodstream and as fat in your body. If you need more energy than your blood contains, you will burn fat instead. This is what is meant by fat burning exercises and, as long as you don’t replace the energy by eating too much, you will lose weight through this process.

There are many fat burning exercises but it’s most advantageous to narrow in on just one or two of the more effective ones. As long as you sustain the exercise regularly, then you can use these as part of an effective weight loss programme.

Image of weights and scales

One of the most yielding of the fat loss exercises, in terms of energy burned, is called interval training. This involves a period of sprinting followed by a period of jogging. Often referred to as the rest period, jogging doesn’t allow your pulse to lower very much at all and your heart is forced to keep working hard, thus burning fat. Since you get multiple rest periods, your legs don’t tire out too quickly either, which means you can keep your heart rate frightfully elevated for longer periods of time, whilst employing this exercise. You only really need a good pair of running shoes and a stopwatch for this too which makes it very cheap.

Joining interval training amongst the fat burning exercises is weightlifting. Lifting weights doesn’t burn a lot of energy per se, but then the fat burning benefits are slightly better hidden with this exercise. Lifting weights will help you to build lean body tissue (muscle) which presents a three-pronged attack on your fat. Firstly, if you eat a little too much after lifting weights then you will build muscle with this energy before you store it as fat; bigger muscles need more energy to sustain themselves; and bigger muscles use more energy to move your body than smaller ones. In fact, one pound of muscle requires 50 calories per day just to sustain itself; that equals 700 calories per stone of muscle.

If you are trying to lose weight then I would wholeheartedly suggest that you try some of these fat burning exercises. They can raise your metabolism, give you bigger muscles and put your body in a much more attractive shape. Maybe you’re not an athlete but these fat burning exercises are still relevant and simple to perform too. Just remember to keep it as intense as possible and you will have no problems.

Weight Loss Tips

Weight loss is certainly not an easy task and a few helping hints could go a long way. Here are some weight loss tips to get you on the winning path to success. They show what is effective and what will really work. Just remember to work with your body and stimulate weight loss rather than restricting your body.

The first of these weight loss tips is to drink more water. Water is capable of boosting your metabolism and will also flush out toxins too. This has Many advantages as far as weight loss is concerned, since toxins cause you to store more fat. Water can raise your metabolism by 30% after just a couple of glasses. It is recommended that you aim to drink at least eight glasses of water per day although you must drink more with greater activity. You should drink one cupful for every 15 minutes of exercise, more if it’s hot.

The next of my weight loss tips is to mix in some metabolism boosting foods. By doing this, you will increase the fat you burn, improve your health and make your meals taste a lot more interesting. Spicy foods are great metabolism boosters and can be added to any meal to make an interesting and pleasant change from the monotony of diet food. Rich, vibrant and spicy foods often contain great health benefits too. Herbal tea and coffee are also metabolism boosting, whilst increasing your water intake – just leave out the sugar.

Keeping a diary is also amongst the good weight loss tips and it can work wonders with your motivation. Keeping a track of your thoughts, feelings and weight loss progress will help you to see just how much progress is being made. A photo diary is even better and there are some good online trackers to help monitor your progress. This is a good tip since you can improve your motivation and discover what works for you and what doesn’t bring you success.

As far as weight loss tips go, this has to be one of the most valuable. Never, for as long as you live, get taken in by a fad or diet craze. These are generally a waste of time and money, as well as being completely ineffective. If you are going to lose weight then stick to what Mother Nature intended. No gimmicks or abdominal belts, sweat pants or diet pills are going to supply you with good and natural health.

I hope these weight loss tips will be of good use to you and they are certainly all very easy to put into practice? The real secret is to trust the advice you are given and believe that it will really help you to lose weight. I understand how it can be tempting to run for miles or fast for 40 days and 40 nights, but this will never work and putting these weight loss tips into good use will be so much more effective.

Exercise Benefits

Exercise Benefits

We all know that we should be doing some kind of exercise as part of our routine but this doesn’t stop many of us neglecting ourselves, even without knowing it. It is recommended that we undertake thirty minutes each day of physical activity and at least an hour of strenuous activity per week. Exercise benefits are innumerable and we can enhance ourselves immensely with just a little activity each week.

One of the main exercise benefits is improved health and immunity: Exercise improves our cardiovascular health, making us able to perform everyday tasks more effectively, and reducing our levels of tiredness after a long day at work. Exercise also makes us stronger and able to carry more weight. This may seem a little odd but having bigger muscles makes chores and carrying the shopping a lot easier. Those with too few muscles often find themselves prone to injury and exhaustion after simple tasks. Those that exercise are also less prone to regular illnesses such as the common cold.

Exercise benefits extend to your brain too and your emotional side as well. Exercising is great for reducing your stress levels and cortisol levels. Exercise improves your mental acuity and releases endorphins as well. Endorphins are your body’s natural painkillers and prevent your nerves sending pain to the brain. Endorphins also promote white blood cell production which explains why exercise is good for your immune system. Those that take regular exercise find their mood more stable and are better placed to cope with stress. A long run is also recommended for appeasing sexual tension, although sex is another good exercise with its own benefits.

Exercise benefits are not even limited to the above either. Your character and mental strength, teamwork and problem solving all improve in leaps and bounds. Getting past the cold, the wind and the rain gives you a sense of strength and achievement; it shows you what you are capable of and boosts your self esteem. Exercise benefits even lunge into your social ability since exercise can be enjoyed with other people whether you’re in a football team or running group.

To gain from these exercise benefits, you don’t need to be a professional athlete and neither do you have to start at a very young age. You can get these benefits from just a walk on your way to work, a bit of jogging or playing for the Sunday league football team. All of these will give you the benefits above, providing your exercise is regular.

I really cannot put a measure on the number of exercise benefits. Let’s just say this number is a big one and I certainly can’t put a value on good health, self esteem and longevity either. If you are not getting enough exercise then you are really missing out. Exercise is an enjoyable experience and certainly not a chore. It’s hard to think that people put exercise in the same category as washing up and vacuuming. I would put it in the same category as socialising and having fun!

Celebrating The Ladies

Watch this week’s video on the Race For Life 2014 event

2 Minute Full Body Toning Workout

Watch the video for a Full Body Toning Workout that takes just 2 minutes

Six Arm Toning Exercises

Click the link to see the video with six great exercises for toning your arms.

 

How to Overcome Middle Age Spread

Click here to view tips on How To Overcome Middle Age Spread