Archive | July, 2018

The Importance of Periodization Training

It’s important to understand that the body has a very cool and effective ability to adapt to anything. At the same time, when it comes to increasing physical enhancement, our bodies need a change of stimulus; we have to alter patterns of movement and increase the amount of resistance placed upon the body. The body will only respond when it has a demand placed upon it that it has never dealt with before; this is referred to as the maximum overload principle.

Understanding How the Body Responds to Physical Stimuli

By alternating stimuli and forcing the body to work to adapt, we increase the number of muscle fibers that are broken down and we write new neurological patterns in the brain. This ultimately makes us stronger, faster, and more efficient. It will also increase proprioceptive awareness, help with weight loss, increase lean muscle, and enhance cognitive function.

Periodization Training – What You Need to Know

The key to achieving all this is periodization training. Periodization training is a type of program that has set goals which are divided into a series of cycles. A periodization training program can be set up differently for everyone; it’s only dictated by the individual’s personal goals. Again, the focus of each cycle is personalized to the client’s unique fitness goals or training goals. Any protocol can be altered according to the individual’s specific goals, but your body needs a chance to adapt to one before moving into another phase. It will typically take about 4-16 workouts for an athlete or fitness client to adapt to their workout plan, and this is the ideal point when exercises should be altered or changed.

Customize Your Periodization Training Program

Here are a few examples of how simple it is to alter or customize your training program in order to maximize the benefits: (your trainer can guide you in customizing your program effectively)

  • Increase or decrease the number of repetitions per set, or the number of sets of each exercise (depending on your goal)
  • Increase the amount of resistance
  • Shorten the rest period between sets, exercises or training sessions
  • Change the order of the exercises, or the types of exercises
  • Increase the speed at which you complete each exercise

Supporting Evidence: Periodization Training Gets Results

The most cited study conducted on the enhanced benefits of periodization training (as compared to non periodization training) was done at the Human Performance Laboratory at Ball State University. It shows that a periodized strength-training program can produce better results than a non-periodized program.

Don’t Expect Results from Repetition Alone

I cannot emphasize enough just how important periodization training is any to anyone looking to increase and improve their strength, speed, endurance, stability, or any other fitness goal they’ve set. Following the same program month after month will leave you stuck in the mud, expecting results that you are not going to get from sticking with the same routine repeatedly. Einstein said it best – his definition of insanity is doing the same thing over and over again and expecting different results. So, get on it! Start periodizing your routines, meeting your goals, and enjoying the results that you deserve to have.

Posted in Workout0 Comments

Why High Reps Are Better For Gaining Weight Fast

Most bodybuilders and fitness enthusiasts trying to gain weight fast are always told that in order to gain muscle mass they should stick to heavy weights for low reps.

This weight training myth stems from many believing that “heavy weights for low reps” are for “size”, and that “light weights for high reps” are for “endurance”.

Well, nothing could be further from the truth.

As a matter of fact, if gaining muscle weight is a challenge for you, heavy sets with low reps could be a huge mistake.

Why do I say this?

Well, the European Journal of Applied Physiology posted some research done on how different gene-types in the body responds to different workout routines, based on sets, weight, and reps.

What they discovered was significant.

First off, there are basically two different kinds of gene make-ups for every individual:

1) ACE II

2) ACE DD

In one of the studies conducted, scientists took 99 weight trainers and placed them on two types of workout routines:

o One workout program was made up of multiple sets for high reps and lighter weight (reps were in the 12-15 per set).

o The other workout routine was made up of multiple sets for low reps with heavier weight (reps were in the 8-12 per set).

What they found was that the weight trainers that had a harder time gaining weight and muscle had predominantly ACE II genes.

These individuals responded great to the higher reps for lighter weight program.

Yet, when following the lower reps for heavier weight routine, they made no progress at all in terms of building muscle mass.

Sure, they may have gotten stronger, but we’re focusing on gaining muscle weight and size, not strength.

(No, size and strength don’t go hand in hand, as many would have you believe. Which is a huge reason why most natural bodybuilders / fitness enthusiasts never truly achieve their goals. They get stronger, but not bigger. Is this the case with you??)

One of the reasons for why higher rep training is much better for those that are predominantly ACE II is because they have greater tissue oxygenation, which can elevate contracting of the heart and skeletal tissue.

More reasons why higher reps are better than lower rep for heavy weights to gain weight fast:

o The high volume of blood forced through the veins and arteries while working out with high reps will carry with it important muscle building nutrients to feed the training muscles.

o High rep training enhances capillary density (the thickness of the capillaries within the muscle).

o High rep training increases the diameter (size) of the blood vessels within the muscle.

o High rep training stimulates the formation of new blood vessels.

…..all of which are responsible for making your muscles bigger in size and mass.

(Hey, isn’t that what you’re after in the first place????)

Leave the heavy weights for low reps to the powerlifters.

Posted in Workout0 Comments

The Characteristics of A Good Hair Stylist

A visit to the hair stylist can make you have a great look that transforms your image in the shortest time possible. It will depend on whether you find a good hairdresser who knows the art of handling hair. This is what to look for when trying to find a good hair stylist.

1. One very important point is the issue of experience which cannot be compromised whatever the case. A great hair dresser must have lots of experience in order to do a good job. It is easy to tell who has this kind of experience as they tend to keep their clients happy.

2. You dare not overlook talent as a factor that contributes to good hairdressing. All the talented stylists will have a large base of clientele. All the great works they produce will certainly bring them more customers.

3. Which leads to the next point that the expert stylists are always very busy people so do not be caught up in the jam of waiting forever to get an appointment with one. Find the one who is good but is able to accept bookings.

4. The cost can be on the higher side if you are looking for the very best salons because they only employ the experts. Find a place where you can get value for your money. Do not be lured into thinking the overpriced ones are the only ones you must see.

5. Look for a place where there is good customer relations and etiquette. The ones that are friendly and polite are good. They are pleasant and can do small talk while they are busy at your hair. This removes some stress.

6. While at consultation level, try to ask all the questions you have. The good stylists will not hesitate to answer them very well. Things to do with your hair texture and the look you want to achieve.

7. Also get one that is nearest to your home or place of work.

Posted in Hair Care0 Comments

Important Facts About Steps Aerobics You Should Know

If you are an enthusiastic fan of most aerobic exercises, you may have considered escalating your workout intensity with step aerobics equipment. The objective of participating in step aerobics are the mostly the same as other aerobics workouts which is to raise your heart rate and maintain it for at least twenty minutes and at the same time toning your muscles and burning fat. Step aerobics will help you achieve all these goals, while adding an extra dimension to your exercise program. To start with step aerobics program, you can sign up for a step aerobics class, or you can purchase the stepper with the instructional videos learn to do it at home.

The advantages of step aerobics are:

1) It adds extra fun to your regular exercise routine

2) It is simple and easy to learn

3) The equipment is fairly cheap

4) It utilizes the large muscles of the lower legs which helps strengthen those muscles

5) It strengthens the tendons and ligaments that connect the muscles and the bones to each other

How To Use Step Aerobics Equipment

You can buy a book or video or even join the local gymnasium to learn step aerobics. However, you can also simply begin with simple exercises by just stepping onto the platform and then stepping down. These simple exercises can then progress steadily from simple steps to more complicated aerobics routines.

Besides that, you can also increase the rapidity of the steps or raise the aerobics step platform which will result in increased fitness and skill. The step aerobics exercises can grow in complexity as you become more proficient.

The step aerobics exercise are usually choreographed to music just like other aerobics routines, but instead of exercising with side to side movements on the floor, you will be exercising vertically by stepping up and down from the platform of your stepper. The most important thing to an effective workout is to be observant of your posture. Always keep your head up, your shoulders back, and your back straight as you do your workout. When stepping onto the platform, your foot should be solidly on the surface and when you step down from it, your feet should stay close to the back of the stepper. This is to avoid the back strain of lunging backwards.

When you step on a steps aerobics platform there is no shock experienced by your joints.

Cost Of Step Aerobics Equipment

If you have decided to purchase your own set of step aerobics equipment, you should know that it will cost you anywhere from $30 to $100. However, if you can afford to purchase a higher end model, you will get some advantage. These more expensive models are usually adjustable in height so that it can accommodate different skill levels or workout intensities.

For a beginner a four inch step is sufficient, but when you increase your intensity, you can raise the aerobics stepper in two-inch increments. This is why the more expensive model which is adjustable may be more economical in the long run.

However, if you have a low budget, or you want to try out step aerobics without buying the equipment first, any household item can be an adequate substitute. You can use things such as a block of wood, a milk crate, or, even a short stool which can act as a raised platform for you to start practicing step aerobics.

Precautions To Take During Step Aerobics

As with any regular exercise activities, there are certain precautions that you should take when participating in step aerobics. One such precaution is to make sure that you execute step aerobics exercise routines properly.

Some of the proper techniques of working out with step aerobics are:

1) Stepping up onto the platform using the entire soul of your foot

2) Being close to the step when stepping up

3) Alternate the legs used to step up and down

4) Perform no more than five consecutive step ups per leg

5) Do not allow your knee to lock

6) Step up to and down from the step softly

Other precautions you must take include utilizing a step or platform that is at the proper height. This range is usually determined by the expertise of the step aerobic exercise participant. A height of four inches is usually suitable for a beginner and a 12 inches high platform only suitable for an expert.

Posted in Workout0 Comments

Simple Rules For Personal Health and Hygiene

Have you been following a plan for your own personal hygiene, or do you get up in the morning, take a bath, brush and blow dry your hair, use the bathroom through the day, and go to bed at night? If you only do the latter, you need to put more planning and preparation into your personal care and grooming.

Cleanliness is seen nowadays as next to Godliness, and neglect of your own personal hygiene may cause health and social problems of which you are not even aware. Bad breath, for example, is a common problem–the perpetrator is often accused of it, but he or she may not be attending to it. Problems such as dandruff are forgivable, but good looks are usually the result of great care and attention paid to personal grooming. You should put some time and effort into it if you want to feel and look your best every day.

All external parts of the body need time and attention. Below is a partial list of the body parts which you should be taking care of with your grooming plan. Here are some tips as to how to attend to your most common and ordinary daily grooming needs.

HAIR

First of all, keep your hair at a length and style which you can properly maintain in a cleanly manner at all times. Wash your crowning glory at least twice per week, using a mild shampoo devoid of borax or alkalis. It is not a good idea to use soap, as it can leave a fine film of stickiness in your hair. Shampoo is meant to wash totally out of your hair. Be sure and carefully towel dry your hair after you wash it, and be cautious with the blow dryer. You don’t want your hair to become too dry and brittle. Especially if you have long or thick hair, brush it three to four times per day, using a soft bristled brush or wide toothed comb. Be sure to wash your hair grooming tools every time you wash your hair. And oil your scalp with grooming oil once per week, preferably one hour before you wash it. A hot oil treatment is fine–if you know exactly what you are doing.

Hair coloring or dye is not recommended, as no current dyes have been found to be completely safe for long term use. They contain chemicals which can seep into your scalp and even cause premature hair loss. So we recommend not using hair dye if possible. Also, try not to wear a hat for a very long period of time. Wearing hats has also been shown to cause premature hair loss. Redheads need to be particularly concerned, as they are subject to early hair loss.

SKIN

A good bath once or twice per day is essential for cleanliness and good grooming. You should always bathe after any strenuous physical activity. Mild soaps are best, and you don’t need to use a germicidal or antiseptic soap unless you have a medical or “smelliness” problem. Bath brushes, bath sponges, and mildly abrasive scrubbers are recommended. You must also pay special attention to your genitals and anal area, as lack of care paid to these can lead to serious infections–as well as an inadequate sex life. Rinse yourself thoroughly after washing, and be sure to use a dry and clean towel to properly dry yourself. Don’t ever share towels, try not to share bathing equipment, and wash all of your equipment after each bath. Putting a teaspoonful of bleach in one gallon of warm water, rinse your bathing equipment in the water, and then under warm running water. And always change into completely clean underwear after each bath.

It’s good to use a fine organic moisturizing oil or cream every day, especially as you get older. Put it on at night to avoid that sticky feeling, and so as to not attract dust and filmy dirt throughout the day.

TEETH

Brush your teeth two to three times every day, or after meals or snacks as needed. It’s important especially to brush right before bedtime. Pay attention to getting rid of the food particles stuck between your teeth. Flossing is highly recommended over toothpicks for this. You only need about a pea sized dab of toothpaste on your toothbrush. When brushing, brush down on the upper teeth and brush up on the lower teeth, using a circular motion. Also, brush the inner as well as the outer surface of your teeth, and before you brush each time, carefully brush your tongue.

Your toothbrush should never be shared with anyone. It should have resilient bristles, and it should be well rinsed and left somewhere completely sanitary to dry after each usage. Try to use organic toothpaste, one that’s completely safe and free of harsh abrasives or strong antiseptics. Baking soda has been found to be a very effective substitute for toothpaste, if you don’t mind its strong flavor.

HANDS

You should always be washing your hands. There’s no such thing as too often. Use a good hand cream if they become dry. Pay attention to your fingernails when you wash your hands. A good nail brush placed near your bathroom sink is a sound investment. Use soap every time you wash, and always wash before and after meals–and after you go to the bathroom. Many infections such as E. coli are caused every day by people who don’t wash their hands after going to the bathroom. You should also keep washing your hands while preparing meals.

NAILS

Your fingernails completely replace themselves every five to six months. You need to keep them well trimmed, and preferably buffed and polished too. Men can buff their nails and use a nail shining tool instead of polish to give their nails a healthy glow. Women may of course polish their nails with beautiful colors, which can hide the discoloration that comes with age. Clip your nails to the length you want them, but don’t ever trim too close to the skin. If your nails chip easily, consider adding more protein to your diet, as finger and toenails are all made of protein. Eating gelatin can work for this.

Very brittle, highly yellow or discolored nails can be a sign of a serious health problem. Please see your doctor immediately if you have this. Also, do not always keep your nails painted with polish. This can lead to stripping of the natural keratin of the nails. Also, either go out or give yourself a home manicure and a pedicure once every couple of weeks. Be sure and buy a very good manicure kit for this purpose.

FEET

Many people take no care whatsoever of their own feet, usually to their detriment. Always keep your toenails clipped, shaping the nails but not cutting too close to the skin. Always give your feet a good scrubbing with a pumice stone or mildly abrasive brush when taking a bath, and before you put on your socks, dry carefully between your toes. Try wearing a clean pair of cotton socks every day; this will pamper your feet and keep them dry and not smelly. Powder your feet after you take a bath. Try not to wear the same pair of shoes every day, and alternate wearing your shoe pairs. And make sure you wear comfortable shoes. Comfort and safety should come before stylishness. High heels can lead to the shortening of important calf muscles.

DEODORANT

Your underarms don’t emit an odor until you hit your preteens. That’s when your apocrine glands, which are located under your arms and around your genitals, begin to function, producing a milky, oily type of perspiration. Bacteria then thrive in this sweat, causing the familiar underarm odor.

To control strong odor, you can wash daily with an antibacterial soap such as Lever 2000. You should always wear clean clothes that are free of staining and sweat. Use a deodorant that is also an antiperspirant, which will dry up moisture in the armpits. Cut back on your caffeine intake-it puts your apocrine glands into overdrive. After a bath, dust yourself liberally with a fine talcum powder. Always drink plenty of water, both to flush your system of toxins and to regulate your bowels. This alone may end some problems you may have with “smelliness.”

TANNING

Getting a “healthy tan” is not considered to be healthy anymore. Now doctors are telling us that you shouldn’t mind your pale skin. Skin cancer, which is often deadly, is not a fair trade for good looks. When sunning, protect your fair skin with an at least SPF 30 sunscreen lotion. Keep your skin oiled and moisturized during the summer, and don’t bother with the “bronze look.”

BODY HAIR

Around puberty, your hair follicles respond to hormones raging in your body. You can end up with hair around your belly button, on your back, near your breasts and for both women and men, on your upper lip. If it’s especially coarse, show your doctor, as you may have a treatable hormonal imbalance. Some such “peach fuzz” is normal for girls, and if it seems unsightly to you, you can try bleaching or removing it. Nair is known to be a gentle permanent hair remover.

I hope you found these simple rules to be helpful to you. If you follow your own careful grooming and personal care plan, you will feel better, look more attractive, and probably live a longer, happier and more fulfilling life.

Posted in Hair Care0 Comments

Everlast Resistance Bands – 3 Common Mistakes To Avoid

If you’re interested in purchasing Everlast resistance bands, then you may want to sit and read every single word in this article and find out 3 common mistakes people make when shopping for exercise tubing. After reading this article, you’ll be more aware of what to avoid and ultimately it will save you money so, that you in turn do not make the same mistakes.

Mistake #1: “You Decide to Buy Exercise Tubes That Only Allow One Band to Be Attached to the Handle. “

People make this mistake way too often, they find a set of bands that are already attached to the handle and they come with 78 or less of tension. Here’s the problem with this mistake. To get the progressive resistance that you need to build muscle you need more weight or resistance. In order to get more attention, you will need to spend more money. So, your initial $40 bucks turns into $80 or more. Which may then turn into $120, you get the idea? If you will do some looking around you will find a manufacturer that offers a product that allows you to attach multiple tubes to one handle. So that in essence what you have is an adjustable dumbbell. In fact, they also use what’s called a “door anchor” which will allow you to do additional exercise movements. With this home gym called Bodylastics you’ll be able to do more than 140 different muscle building movements. Make sure that if you consider the Everlast resistance bands that you purchase the door anchor.

Mistake #2: “They Purchase a Set of Exercise Tubing That Doesn’t Come with a Replacement or Defects Warranty.”

This is a very big mistake in our opinion. You see, after a while all bands or tubes will lose their tensile strength. At this point you know how much resistance you are getting. That’s why it’s crucial to find a manufacturer that will offer a replacement or defects warranty. In our research we have only found two companies that offer a defects or replacement warranty. These two companies are Bodylastics and Ripcords. With either of these two companies if you’re bands should snap break or crack they will replace them sometimes for free. Other times, they will just charge you a small amount of money for shipping and handling.

Mistake #3: “They Don’t Know How Much Tension or Resistance They’re Getting.”

While on the surface you might think that this is unlikely, there are many manufacturers that will not tell you on their website exactly how much tension each band will provide you. This makes it all but impossible to workout properly. You see, the essence of building muscle and getting ripped is a principle called progressive resistance. You must strive each and every workout to use more and more tension. If you cannot track exactly how much tension you are using an each workout you will not be able to build muscle size. Even if your goal is to tone your muscles, it still very important to be able to measure and monitor your growth.

We have discussed three of the biggest mistakes that people make when buying any type of resistance bands. Make sure that the system you purchase allows you to attach multiple bands to one handle. Next, purchase only a system that comes with some kind of replacement or defects warranty. And finally, make sure that they clearly spell out exactly how much tension each fan or two will provide you.

By avoiding these three mistakes you are well on your way to not only save money by getting a home gym that will help you reach your bodybuilding and fitness goals. Keep these tips in mind when you go out to buy Everlast resistance bands.

Posted in Workout0 Comments

Hair Care Treatments With Natural Oils

It’s always a fun to take care of your skin and hairs particularly when you are trying your own recipes. For hair care you can try a number of easy and fast acting recipes to make them soft, shiny and easily manageable. In fact a hot oil treatment is the best treat you can give to your hairs. Natural oils for hair care have always been a popular approach to treat bad hairs and treat or prevent hair loss. People in every country and civilization have researched on their native oils to find the most suitable energizer and refresher for their hairs and scalp.

It is the gift of nature and the long and tiresome efforts of our ancestors that now we have a long list of natural oils that are being used throughout the world as basic tonic for hair care.These condition your hairs, nourish your scalp and stimulate the hair follicles. In this way a good hot oil treatment helps to promote hair growth and prevent further hair loss. Bald areas have often been massaged with a thought to stimulate dormant follicles to promote new hair growth.

There are numerous natural oils that are frequently used to massage skin and body throughout the world. The most popular ones are;

  • Jojoba
  • Olive
  • Almond
  • Coconut
  • Sesame oil
  • Mustard oil

These are the main carrier oils for hot oil treatments or simple scalp massage. Beside these there are many other natural oils that are used in combination with one or more of the above carrier oils to the beneficial effects. These include Castor oil to promote hair growth, Tara Mira oil (Eruca sativa seeds oil) to treat dandruff, head lice and other itchy scalp conditions and pumpkin seeds oil to give a cooling effect to scalp and brain. In addition to these massage oils, certain essential oils have been found very helpful to treat bad hairs and grow long hairs. In a study it was found that people using carrier oils mixed with some essential oils for hair massage showed a better hair growth than those using carrier oils alone. However it took a long period of seven months to get significant results.

In most cultures, hair oils or tonics are traditionally massaged over scalp and hairs, while a better choice is to give your hairs a hot oil treatment, in which the oil is warmed prior to application and head is later on wrapped with a hot towel to keep the whole system warm. Heat helps the oil to penetrate deeper and condition hairs in a better way. Later on hairs are shampooed in the usual manner.

Posted in Hair Care0 Comments

Isometric Exercise, Arnold Schwarzenegger and Bodybuilding

What do Isometric Exercise, Arnold Schwarzenegger and Bodybuilding all have in common?

You may be surprised to learn that Isometrics has been used in bodybuilding workout routines since it was first discovered. Arnold Schwarzenegger was probably its biggest proponent.

If you have ever wondered how bodybuilders utilized isometric exercise as part of their bodybuilding routines then … read this article and discover why every single bodybuilder uses isometrics in their workouts and in getting ready for a competition!

You would think that bodybuilders — the guys that throw weights around as if they were plastic dolls would never use isometric exercise in their bodybuilding routines wouldn’t you? However, the exact opposite is true.

In this article, I will give you two examples of where bodybuilders use isometrics.

The first is in their posing routines. To get ready for a bodybuilding competition you must practice doing your posing routine.

Each time you do a double biceps pose, — for example — you are holding the pose for a few seconds at a maximum contraction. This is isometrics. One way to apply this and get phenomenal results is as follows:

Perform a set of barbell curls, then perform a double biceps pose for 30 seconds while the muscle is still pumped! Your arms will be in severe pain but don’t worry about this focus on the muscle contraction. Rest for about 30 seconds and then repeat again. (You do this in between each set of barbell curls.)

Although there is no “real” resistance the Isometric Contraction causes the muscle to become harder and more defined. This is nothing new Arnold Schwarzenegger revealed that he would spend hours holding each pose in order to make the muscle harder and more defined.

Mr. Schwarzenegger’s in his book “Arnold: the education of a bodybuilder” revealed that to get his calves as defined, hard and cut as possible he would do a lot of “tensing” after each workout.

He referred to this method as “Super Isometrics.” (You can find is on page 72 of that book)

Joe Weider who created most of the terms currently being used in the bodybuilding industry… referred to isometrics as Iso-Tension. (It is one of the Weider principles for building a strong and powerful physique.)

Let’s explore the second example of how isometric exercise is used in bodybuilding.

Again let us go back to… Arnold Schwarzenegger.

Arnold would perform an exercise called “bicep cheat curls.” In this exercise he would use more weight or resistance than normal. The logic behind this is to force the muscles (typically a 90° angle) to develop strength in the maximal contraction.

Arthur Jones the creator of the Nautilus exercise equipment also indicated that the use of isometric exercise in bodybuilding was one of the best things that any bodybuilder could do.

Posted in Workout0 Comments

Why is Aerobics Exercise So Popular?

Since 1970, the aerobics exercise has become increasingly popular. Hundreds of aerobics exercise videos were sold. There are many different kind of aerobics exercise being performed all over the world.

Aerobics exercise is a special type of exercise which generally involves rapid stepping patterns. These steps are performed usually to accompanying music and lead by an instructor who provides the necessary cues. After the 1970 publication The New Aerobics book written by Cooper, aerobics stated to grow in popularity and peaked in the 1980s. A lot of celebrities like Jane Fonda and Richard Simmons began to create their own videos and shows to promote aerobics exercises.

There are two most popular types of group aerobics exercise which are Freestyle aerobics and Pre-choreographed aerobics. Freestyle aerobics incorporate a style of aerobic exercises that include choreography and dance movements. It is mainly practiced to improve suppleness and most of the participants of this aerobics type are women.

However, in spite of its popularity, many people still excuses to not take up any form of exercise. People often claim that they do not have enough time to go to the gym or that gym membership is much too expensive. No matter what excuse is given, aerobics can actually be done in the comfort of the home.

There have been many similar videos since Jane Fonda’s video on exercises came out, so there are hundreds of these aerobics exercise videos to choose from. These videos include low-impact and as high-impact aerobics exercises. There are also specialist videos that cater to pregnant women in and the elderly.

Aerobics actually means with oxygen and this type of exercise uses large muscle groups over a period of time. It is also performed in a rhythm. Oxygen is used to sustain the activity over lengthy periods of time. Aerobics exercises require the muscles to work in great part so as to raise the heart rate to 60 percent to 80 percent of its maximum rate. It should also be continuously performed for at least a quarter of an hour to an hour.

Aerobic exercise can help you maintain a higher heart rate while the oxygen is used to burn the fats. At the beginning of an aerobic exercises session, glycogen is broken down to produce glucose. If there is not enough glucose available, it would result in fat beginning to decompose. When our body starts to use fat as a fuel, it causes a condition which marathon runners describe as hitting the wall.

Lose Weight With Aerobics Exercise

Losing weight is not very easy for most people. Most people don’t really know how to lose weight healthily. This is one reason why obesity has increased tremendously in most parts of the world. Losing weight not only takes time but also discipline. However, that is what most people don’t have. They don’t have the patience which is required to lose weight.

In our society today, we want everything instantly at this moment. When things take too much time we tend to give up. That is the main reason why most diets and exercise programs fail. However you should know that losing weight should not have to be so exhausting. It can also be fun to lose weight with aerobics exercise.

To lose weight effectively with aerobics, the workout should raise your heartbeat for an extended period of time. You should continue the aerobics workout for at least twenty minutes at a time. This is because this is the point where your body starts to use excess fat for energy.

However, aerobics workouts don’t have to be boring and don’t have to be the same thing day after day. The best way to continue your aerobics workout is to find several workouts that you can combine throughout the week or month. That way, your workout never becomes dull and you won’t get easily burned out.

Another factor that you must remember is to never lose your motivation. Most often, the reason people fail to lose weight is because their motivation wanes after a few days or weeks. Healthily losing weight takes time. It can be weeks or even months before you reach the weight you desire. If you want to lose weight healthily, you should only lose about a pound or two a week. This is too slow for most people.

However, you should remember that it took even more time to pile the pounds on so that is why it is going to take time to get them off. Most people don’t realize is that it takes twice as long to lose the weight as it does to gain it. So, the most important thing to remember is to never lose your motivation and continue with your aerobics workouts to lose weight.

Posted in Workout0 Comments

Bouncer Weight Training

Being a bouncer, you experience a world that most people cannot imagine. You spend your nights and weekends in smoky bars, quietly and politely observing bar patrons purposefully filling their bodies with alcohol as a means of impairing their own judgment and finding opportunities with the fairer sex. You also have to break up fights, protect the door, and at times restrain individuals so they don’t hurt themselves or others. It is a job that can change from boring to deadly at the drop of a hat. It is the responsibility of even bouncer to train intelligently and responsibly to ensure he can do the best job possible. Here are some training tips you can employ to ensure you are in the best possible strength, cardiovascular, and skill set positions for the tasks that your job as a bouncer may entail.

Weight Training

Being big and strong is the first way you are going to be an effective bouncer. If you’re big enough, your mere presence alone will be enough to prevent most confrontations. However, there are going to be times when actual strength will be required to subdue people and control situations. Your lifting regimen should consist of the heavy compound movements of bench press, squats, deadlifts, rows, shoulder presses, skull crushers, and barbell biceps curls. Keep your repetition range in the 5 to 10 area to build functional strength.

Cardiovascular Training

Nothing is worse than gassing out while grappling with an angry, 300 pound drunken bar patron on the concrete floor. Brief yet intense confrontations can be a major drain on your body’s resources. For this reason, you should complete 20 to 30 minutes of cardiovascular training at the conclusion of each workout. You don’t need to worry about using some great level of intensity – simply walking 3 miles per hour at a 2% incline grade is more than adequate. In addition to building up your lung capacity to help in stressful situations, you will also be improving your own cardiovascular fitness and overall health levels.

Proper Training

Safety is always one issue of being a bouncer that is never overlooked – when it comes to the bouncer himself. However it is important that bouncer also consider a quick 2 to 4 week training session on proper take-down and restraint methods to ensure rowdy bar patrons are subdued quickly, without causing the person to sustain serious physical harm. If your bar is being sued, you’re losing money and will probably be the first man laid off. Enroll in a self-defense course with an emphasis in safe and secure take-downs which will protect both you and the inebriated bar patron.

The old rule of bouncing is, “if there isn’t a fight for three weeks – start one!” and it stands true that many in the field will instigate confrontations in order to present to management a sustained need for their presence. Tactics like this aside – if you present a strong, fit and well-trained package, you will always have work in the entertainment industry.

Posted in Workout0 Comments

Page 1 of 212
Advert