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Components of Fitness

Body composition

Body composition is the percent of body fat compared to your lean body mass (muscles, bones, tendons, ligament, organs etc.). High percentages of body fat can lead to coronary disease, diabetes, high blood pressure, metabolic disease, low energy and many more. It is directly relates to the overall fitness level. It consider the individual body type according to the height, frame size, weight and the ratio of the fat mass to lean muscle mass.

Cardiorespiratory endurance

Cardiorespiratory endurance is the ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity. It consists of exercise like walking, running, biking, rowing, treadmills, jogging etc. that forces functioning of your cardiovascular system i.e. lungs, heart, and blood vessels. It consists of aerobic physical activities lasting longer than 90 seconds. It is very important to be fit in your cardiovascular systems. To improve cardiovascular endurance, aerobic exercise should be performed at least 3 times per week, 15-20 minutes each day.

Muscular endurance

Muscular endurance is the ability to perform repeated muscular

Stretch Before Working Out

What’s wrong with static stretching?. Studies have shown that, his type of stretching, before exercises or any athletic endeavor does not prevent injuries or is beneficial for improved performance. In fact, it has been shown that active dynamic warm-ups involving resistance machines (leg extensions) or free weights (squats), were better for subjects than static stretching. The participants who did static stretching had a lower 1 rep max, when squatting and less lower body stability, when performing the squat. It should be noted that subjects were tested in each protocol after a 48 hr break, so that they were sufficiently rested and hydrated. Stretching consisted of 3 sets of 10-second stretches for the quadriceps, hamstring, calf, abdominal, and lower-back musculature. A meta analysis of multiple studies failed to show a link between static stretching and exercise performance. The study found that short duration stretches had no detrimental effect on performance, but, stretching beyond 60s had detrimental effects on exercise performance. Performance was defined as, improvements or reductions in strength, power or speed. In general, the research does suggest that stretching after exercise

Build Triceps Fast

This is a nice starting point particularly when dealing with the smaller muscles such as the triceps. When you train the triceps, twice in a week, this will provide a great stimulus for that greater growth as long as the training frequency isn’t increased for over 6 to 8 weeks. This is a group of muscles that will recover fast and therefore, you will only need 2 to 3 days between the workouts. With this already said, you can choose to train the chest on Monday, the triceps on Tuesday and the shoulders on Wednesday but this won’t qualify as 2 or 3 rest days as multi-joint presses for the shoulders and chest will involve the extension of the elbow. These involve elbow extensions and this means that the tris are being worked on the back-to-back days. It is important to remember this as you set up the split.

When you train tris around 2 times in a week, it means that you should not workout the chest and shoulders the day prior to or after you have

Booty Shaping Exercises

Stair Climbing: Instead of taking the elevator why not climb a few sets of stairs instead? Alternatively you can use a stair climber at the gym or in your home if you have one. The muscles in the backs of your legs and buttocks get an excellent workout when climbing stairs.

The Isometric Butt Squeeze: You can do this while watching T.V. Lie face down on the floor and squeeze your butt cheeks together for 30 seconds at a time. Alternatively, you can do this exercise while sitting in a chair or standing. Butt squeezes are exceptionally good for women; it tightens the pelvic floor area and tones the buttocks at the same time.

Step-ups: For this exercise you will need a step or bench. You start with one foot on the ground and the other on the stair. Push off with your foot that is on the ground until it reaches the same height as the one on the stair. Slowly lower back down until your foot is back on the floor. Change feet and repeat as many times as you can.

Deadlifts: You will need a barbell for this exercise. Pick the barbell

Bikini Body

Exercising is one of the oldest methods that are used by people who want to remain fit. Swimming, bike riding and running are some of the most popular workouts. They burn your calories and ensure there is a rise in the metabolism. This in turn causes the quick burning of fat. You should make sure that you find adequate time to exercise so as to get the perfect bikini body and also stay fit.

Doing exercises as a team also helps in keeping the motivation high. You can join a team that is local or make your own team with friends where you can play a few times each week. Having an exercise buddy also assists a lot.

Please also note that you can actually burn many more calories by engaging in interval training. The high intensity kind of training for some 15 minute interval can also help.

Running or walking for a distance of two miles usually burns about 200 calories. Cutting out some junk food and walking for some miles every day can really help you lose some of that unnecessary fat. Don’t take too much of desserts, snacks and sodas. To cut

Kickboxing As Exercise

Over the years, new fighting techniques have been incorporated into the practice. In the olden days, the sport became so popular that the rich, the poor, the young and the old wanted to be trained. New techniques incorporated over the years include the groin guard, the gloves, rules and regulations plus weight classes.

Today, kickboxing has become popular around the world and these are some of the Muay Thai health benefits you are bound to gain if you practice it.

Improved cardiovascular health

The heart is a vital organ in the body and it helps to pump oxygenated blood from the heart to the rest of the body muscles as well as pumping the deoxygenated blood from various body parts to lungs to be oxygenated. To ensure that your muscles receive the much needed nutrients, it is important to improve your heart health.

When you engage in Muay Thai, it will have a huge impact on the cardiopulmonary system. This is possible both in aerobic and anaerobic ways. It will help to improve your cardiovascular health assuring you of increased blood flow and nourished muscles plus organs.

Improved core strength

Your core

Improve Squat

First, before you worry about form, examine the surface you stand on. You should be standing on a flat hard surface and not an exercise mat. The point is to keep your feet as flat on the ground as possible. This helps you balance as your body moves down into the squat and back up to stand. Some sneakers are highly cushioned and this can also contribute to lack of balance. Do not be afraid to try squatting barefoot.

Now we concern ourselves with form. The width of your stance will affect the muscle groups that will be engaged the most. A narrow stance will primarily engage the quadriceps, a shoulder-width stance will engage the quads and hamstrings, and a wide stance will primarily engage the hamstrings. For the purpose of this article, we will focus on a shoulder-width stance.

Second, stand with your feet roughly shoulder width apart. Your body should be relaxed from head to toe. Your spine should be straight, your shoulders back, and your chin high.

Third, tilt your hips back and put a slight bend in your knees. It is very important to tilt your hips before going down into

Easy Fitness Tricks

Gear Up

The right type of shoes or clothes for the activity must be worn to put a stop to the many fitness injuries that occur daily when we are not properly informed. Shoes have to be specifically designed to support your type of foot, for the activity you want to do. Be dressed in clothing made with fabric that is designed to pull sweat away from your body. Wear protective gear, such as helmets and knee pads for activities that could have a higher incidence of falling, such as cycling, skating or skiing.

Stay Hydrated

The more active you are, the more fluids your body needs, according to Northwestern Health Sciences University. During one hour of exercise, you can lose 1 qt. of water, so it is important to drink plenty of water, which is considered the best fluid replacement during exercise, before, during and after you workout. Two cups of water about two hours before exercise is sufficient, suggests the American Council on Exercise, as well as 6 to 8 oz. every 20 minutes during exercise. If you are exercising for longer–45 to 90 minutes–consider a sports drink that contains electrolytes to replace

About Muscles and Maturity

Even though the information about muscle mass and aging is commonly known, most folks don’t realize that you can actually age more gracefully and stop the rampant atrophy of your muscles by having a more active lifestyle and exercising regularly. Although muscle atrophy is a natural byproduct of aging, it can be minimized. As muscles atrophy, they get marbled with fat that replaces muscle. The greatest enemy of your muscles is a sedentary lifestyle. However, the good news is that even after muscle loss, it is possible to rebuild your muscles and lose the fat through general aerobic activity coupled with weight training.

Often, people’s careers can place them in a sedentary situation, which can greatly deteriorate muscle mass such as those of astronauts who spend time weightless in space. In other situations, certain health conditions can make someone sedentary, even bedridden. In these situations, physical therapy is usually prescribed by doctors to treat bedridden patients. As such, the bedridden patients don’t lose muscle integrity. Someone’s recovery time from being bedridden can be greatly improved if proper exercises are done to prevent muscle loss.

Slowing down the process of muscle atrophy is vital if you want

Quality Exercise

Quality vs Quantity

The key to quality exercise for good health is not measured by how long you workout but by the quality of the exercise that you actually do. Our mindset is programmed to think that someone who jogs for 1 hour gets a better workout than someone who does a 20 minute workout. However, a 20 minute workout that incorporates high intensity, multi-level exercise, with proper recovery and stretching can provide just as much or more.

Diversity and Intensity

Functional exercises involve training the body for the activities performed in daily life. These include exercises like squats, planks, lunges, knee lifts, jumping jacks and sit ups. These incorporate the diversity and give you the dimensional training that your body needs. When you exercise in multiple planes, (frontwards and backwards, side-to-side, and rotational) it allows you to target muscles from all angles so that you don’t develop imbalances. Imbalances can promote injury. This also adds efficiency to your workout by allowing high intensity interval training thus cutting down on time needed to complete your workout.

Recovery and Stretching

Recovery time is as important as the actual workout itself. High intensity workouts absolutely

Treadmill Benefits

Treadmills work great for diabetic patients too. Research shows exercising regularly for prescribed durations (if you are not diabetic then even 20 minutes is enough) as this helps to control the insulin levels in diabetic patients. A well-defined lifestyle which includes a right kind of diet and exercising on regular basis is the best form of tackling diabetes. However, it is advisable to consult your local physician before trying the workouts as this routine may vary from individual to individual.

Overall, exercising for around or less than 20 minutes also suffices for starters. This causes the muscles to utilize the excess glucose as fuel and helping in lowering the glucose levels in the body. Using a treadmill can do these wonders for all kinds of diabetic patients and thus having one even at your home is handy if you are not fond of visiting fitness centers or a gymnasium.

We understand that stepping out of your homes on a daily basis especially if you are heart patient or diabetic is not easy at all, and thus to come around this issue, it is even ideal to own a treadmill. They are more affordable than 10 years

About Body Weight Rocks

The truth is, body-weight training involves so much more, training with your body is actually one of the best forms of exercise you can do. Just for the record here, I’m not saying weight-training with dumbbells and barbells is bad because I don’t believe that for one second. I’m not one of those people who says there is only one way to do things, because we can all use different paths to reach the same destination and if you want to get ripped, body-weight training could be your route and solution to getting there.

You see body-weight training when done right can rapidly transform the way you look and perform. A few examples of this are gymnasts, these guys are in unbelievable shape, if you have ever seen a gymnast perform on the rings, they look amazing and even a lot of boxers still only train using their body and get fantastic results.

If you’ve tried it before and thought you didn’t get results, it’s probably nothing to do with the fact you were only training with your body-weight. It was much more likely you didn’t have a well thought-out training plan. One that evolved and

Leg Workouts at Home

The Squat

The squat is basically a must in any body building exercise, and one of the best leg workouts. It is essential because it works on more body muscles than any other body movement.

Squats are a great way you can improve your flexibility. Remember, having a highly flexible body helps to greatly reduce any injury risks while performing other workouts.

Most of the effective squats will usually require you to have some weight. The squat jump is a cool one that doesn’t need any weights. To effectively achieve this, make sure your feet are hip-wide, jump high, then again after a second or so. As you jump, make sure it is as high as possible.

The reason why this workout is so effective is because not only are your core muscles activated, but also all of your lower body muscles. If you are to look for just one exercise out of the best leg workouts, then squats are the ones to pick.

The Scissor Box Jump

The Scissor box jump is one of the best leg workouts to help you get faster and even stronger. To perform this, you will

Squats Vs Deadlifts

Which should you choose? Which exercise will give you the best results for your time invested? Let us take a look at this comparison…1. Quad Focus. If you are hoping to strengthen your quads first and foremost, you will want to opt for a squat focus as often as you can. Focussing on squats will naturally mean you will hit the quads primarily, with your hamstrings and glutes coming in second.

While both compound exercises will hit the whole body when one is the priority you have to consider which one is going to be worked mostly in each movement you do.

2. Posterior Chain Focus. If, on the other hand, you want to work on the posterior chain, deadlifts should be your go-to. You will feel yourself hitting the back, glutes, and hamstrings in every deadlift you complete.

Points to keep in mind…

Injury Risk. You will need to think carefully about your current injury status and any risks you may have for injury. Do you work in an occupation where you are at risk for specific injuries? If so, select the exercises in your workout accordingly.

Deadlifts put you at a higher risk for low back injuries while squats will

Waist Training

The numerous benefits of wearing corsets are what attract thousands of women to this classic invention. The results are instantaneous and evidence by simmer waistline upon wearing a corset and there are sought after long-term benefits to be expedited as well. You will improve your posture, sculpt our figure and prevent any injury. Still not convinced? Let’s check out a long list of amazing physical benefits today.

• Did you know that wearing corsets could strengthen your back and help you with injuries you have experienced in the past? Yes, wearing corsets is beneficial in this aspect. It also prevents osteoporosis and other disorders such as fibromyalgia and arthritis.

• By correcting postures, corsets help people with scoliosis manage better and make the back curve less pronounced. After a long time of wearing corsets, scoliosis patients can observe a significant difference in their body structure. A man with plantar fasciitis felt much relief from pressure after wearing corsets for a couple of months.

• One great benefit of corsets is the reduction of headaches since people who wear corsets often are inclined to improve posture, which prevent the nerves from the spine to constrict. Communication

Make Exercising Fun

Finding a Partner and Playing Games
Getting a workout partner can always add an extra spice to your workout routine. A like-minded individual to push you, offer encouragement, suffer and succeed with you will make things a lot easier and much more interesting.

You can also incorporate games while you workout such as lifting odd-shaped weights, or playing a team sport such as basketball. You can also add a little competition between the two of you which can always make things a little more riveting.

Go Outside and Make it Count
Go camping, or take in a sunset. Simply being outside has health benefits. Sunlight increases testosterone levels via vitamin D production. It also helps recharge your body and soul. There are many volunteer projects that require lots of physical efforts that will give you a workout, while contributing to the community such Habitat for Humanity for example.

Get Children to Exercise At Home

Physical movement is significant for kids at any age. On the off chance that twenty years back it was given that kids practiced always by playing outside, these days it is getting to be plainly testing. An ever increasing number of children want to invest energy by TV or a Computer instead of playing outside. The circumstance is very little better once they enter preschools and normal schools. Not all childcare and preschool offices have satisfactory rec centre space and open air play areas, and regardless of the possibility that they do, on account of tight calendars youngsters don’t invest enough energy moving, hopping, hanging, and running. Thirty minutes for every day is sufficiently not.

It is less demanding amid mid-year, when open air play areas are accessible. Be that as it may, what to do amid chilly winter months when kids invest more energy inside? Having a home exercise centre is an extraordinary arrangement! Kids can arrive whenever for whatever length of time that they need. Ten minutes exercise centre break in the middle of homework assignments is a decent break for their eyes, muscles, and mind.

Home rec centre not just enables kids to

Enjoy Their Exercise Walking

It’s such an obvious thing to make your walking exercise enjoyable for greater motivation. Yet so many people walking go out of their way to make it feel like a chore, if only to feel as if they are doing a mighty lot for weight reduction.

How do you add variety and fun? Here are some suggestions that have come to me from persisting “walkers”:

* Walk with a friend

* Pick nice destinations or road loops

* Walk at sunrise or sunset — enjoy the view

* Walk at busy hour if you love looking at people

* Have fun building a “walking wardrobe”

* Wear a pedometer for the thrill of it

* Walk in a totally new neighborhood

* Take the postman’s beat, or the policeman’s beat

* Walk along the shoreline

There’s no dearth of ideas for people walking who want to make it fun. If you make a map of your neighborhood, I assure you, you will suddenly discover so many new places to walk that you never thought of before.

To walk more in life you need to first get

Fit With Ballet

Lately I’ve been doing a lot of high intensity interval training which is a lot of fun but hard work! So I went scrolling through my fitness instructor app looking for an alternative and I came across a series of classes called ‘Ballet Tec’. As the name suggests, they are workouts inspired by ballet movements. I’ve tried dance based fitness classes in the past but I’ve struggled with some of them (I always end up getting completely out of time!) But ballet workouts are slower paced and consist of wonderfully named moves such as adages, beats, degages, grand battements, plies, port de bras, retires and barre work (at home you can use a dining chair). You also learn the basic positions which some of you may already be familiar with. I’ve also been practising conditioning exercises used by ballerinas.

As someone who has been practising more intense fitness recently, ballet has been a nice change. It is far slower paced than what I’m used to but still offers challenges. I have a fairly good level of general fitness but even I found some of the elements tricky, particularly the ones which require balance. Regular ballet would certainly

Info of Basic Workout Plan

Even if you have a decent amount of experience it is still a workout plan that I go back to from time to time. This plan will go through basic workouts, how to correctly perform each workout and the recommended set and rep ranges for a certain goal. I usually split my set and rep ranges into three different categories. One is strength building or “bulking” where I recommend to do heavy weight, low reps(usually 4 to 6) and sets of about 4-5. Another one is high volume workout or “cutting” where I recommend lower weight, high reps (usually 12-15) and sets of 3-5. The final category is an in-between which is sometimes referred to as hypertrophy, where each week you are switching off between heavy lifting, low reps and light lifting and high reps. This is a very good beginning workout and it will teach you the basics of most lifts. With this basic knowledge you will one day be able to create your own workout technique. Below I will how an example of what this basic workout plan will look like for 1 week. I will be showing which body parts each day focuses on.