Archive | Workout

Is it Okay to Exercise During Menstruation?

A common question among women’s fitness groups is whether or not it is healthy to exercise during menstruation. While many fears and beliefs about our monthly cycle have changed over the years, whether or not strenuous activity is right for every woman is probably best determined on a case by case basis.

Each woman is different both physically and mentally. Women who have a heavy flow may find that increased activity causes them to bleed even more. Other women have reported a decrease in the length of their cycle and an alleviation of cramps by exercising straight through their monthly period.

While it is never good to bleed too heavily, foregoing a whole week of exercise is unacceptable to most women who have grown accustomed to a women’s workout routine. As a personal trainer, I have found that by having some light exercises to offer to the ladies gives them an alternative to just sitting out the entire week. Instead of running, a brisk walk will keep your body stay active, without jostling your uterus and aggravating your symptoms. Strength training exercises are fine and you can lessen the amount of weights, squats or other exercises that might increase your blood flow.

If you are worried about the messiness of a heavy flow, you might want to wear a tampon when you exercise during your period. Just remember to keep it changed regularly to control bacterial infection. You might want to wear a pair of bike shorts under a pair of loose fitting shorts for protection against spills.

Women have come a long way from the times of our ancestors, when women were cordoned off during their time of the month. However, we still have the blessing of a body that is engineered for childbirth and therefore from the time of puberty until menopause a woman’s body will automatically ready itself for the possibility of pregnancy. Although month after month it’s hard to think of this time as something wonderful, without it, we wouldn’t be much different than our male counterparts.

Keeping your body hydrated is very important to your women’s fitness program but even more so during your period. A healthy diet that is low in sodium is also a must before and during your cycle. Salt tends to intensify bloating and inflammation, which trigger cramps and back pain that will make you feel worse. Exercise, especially walking helps to decrease inflammation and relieve bloating.

Intense exercise, such as those performed by professional or extreme athletes, may cause amenorrhea or the termination of your menstrual period. This is generally temporary and reverses naturally when the exercise regimen is moderated. Since there are many reasons for amenorrhea, consult your doctor if your period becomes irregular, to make sure there are not some other underlying health problems that you need to be aware of.

The important thing is to listen to your body and get to know it. If you feel you need to take it easy, then do so. Don’t let your period be an excuse to get out of exercise, but don’t push yourself to do something that your body is telling you not to. It’s your body and your right to exercise, go out for a walk and if you feel like a slow jog, go for it.

However, if you feel you need to take a day off and rest, then by all means allow your body that time for rejuvenation. The following day, you’ll probably feel better and will be ready to increase your women’s workout routine.

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How Penis Squeeze Exercise Can Make Your Penis Bigger and Longer

For most of the women, girth or circumference of the penis is much more important than length for sexual pleasures. This is due to the fact that the vaginal tract can feel the penis more if it’s thick rather than large. Nevertheless, both are important in giving ultimate sexual pleasure to your partner. However, what I will discuss today are the penis squeeze exercise designed to improve the circumference of your penis for thicker erections.

This exercise is a special technique and just within weeks of practicing, you may notice a big difference. There is no need for any lubricants to perform this exercise. Just remember that before starting this workout you must ensure that your penis is erect. Follow the instructions below to start your journey to a thicker penis.

1. Grasp the base of your penis with your thumb and first finger. As possible, do not let it reach your body. Perform the Kegel method and then squeeze your penis making the blood forced up to the shaft of your erect manhood. If you perform this correctly, you might notice that the veins are bulging at the top of your penis and it will look shiny and glossy.

2. Perform this on the same position for thirty seconds and you may also move your hand upward for an increase pressure. After the dedicated time, you can release it and for a couple of seconds, shake your penis. After this, repeat the process again just make sure that you are fully erect once more.

3. During each of the squeezes, PC muscles should also be contracted at the same time to get a maximum intensiveness of the execution. This exercise will put pressure on your penis so you need to be careful while you squeeze. The main objective of the exercise is to put a larger amount of blood inside the penis and not to give you any problem.

4. You also need to take note of some signs of pain and red spots that might appear on the surface of your penis. Do not worry because this is not harmful. They are just capillaries which you can recover from after a couple of days. However, take note to ease up the pressure and stop working out for a while.

Eventually, it is far more important to find and use the right routine and exercise workout that is best for you. And if you notice that you still have not seen any gains or changes after working out for a couple of weeks, you need to advance to a more extensive exercise that might work for you better.

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Build Powerful Forearms – The Top 5 Exercises For Massive Forearms – Proudly Wear Short Sleeves!

Forearm training isn’t easy. It takes a long time to turn flimsy forearms into bulked-up boa constrictors. But it’s possible.

And I’m going to teach you how to do it.

Forearm training differs from “normal” weight lifting

Even in the biggest, strongest bodybuilders, there is very little actual muscle in the forearms. Instead, there’s a ton of tendons, ligaments, and connective tissue. Actual muscle tissue is scarce.

Because of all the connective tissue, it takes a long time to recover from an intense forearm workout. Experienced weight lifters can work their biceps 3 times a week. But even the most hardcore muscle heads generally only work their forearms once (or maybe 2 times) per week. It just takes longer for ligaments and tendons to recover from stress, compared to muscle tissue.

And here’s a little-known fact: forearm training is all about stressing the ligaments and tendons. This is what stimulates muscle growth in the forearms.

The rep range you use for forearms is going to be higher than what you use for most other muscles. While you’re probably accustomed to using 8 to 12 reps for your biceps and chest, you’ll want to double that for your forearms. Sets of 20 or more are acceptable, because this sort of high-rep work stimulates growth in the connective tissue better than lower reps.

Two types of forearm exercise: curls and isometric grip work

It’s not enough to do some forearm curls and call it a day.

You need two types of exercise to fully stimulate forearm growth: curls and grip strength workouts.

Forearm curls (and reverse curls) move the muscle of the lower arm through their full range of motion. They’ll build muscle near your elbow and help you work your upper arms even more intensely. But they don’t build much mass near the wrist.

For that, you need grip work. And the best way to get a good grip workout is to use isometric exercises (movements that don’t move a muscle through a range of motion). Forget those hand-grippers, the best grip work is isometric.

1 – Forearm curls

Forearm curls are the main forearm exercise for building mass throughout the lower arms.

Sit on a bench. Get a barbell with some weight on it and rest it on your thighs. Your hands should be hanging off past your knees, supporting the barbell.

Using a full range of motion, curl the barbell up and down. Don’t be afraid to let the bar roll down to your fingertips at the bottom of the movement. Go slow and keep the weight moderate at first. Remember that forearm training takes time; you can’t do it all in a month.

2 – Reverse forearm curls

Reverse forearm curls are similar to regular forearm curls, but you wont’ be able to use anywhere near as much weight.

This exercise strengthens the thumb and adds a bit of muscle mass near the wrist.

Just keep your palms facing down as you hold the barbell in the forearm curl position. Curl through a full range of motion and take it slow.

3 – Behind the back forearm curls

This is a favorite forearm exercise for a lot of guys. You can use more weight with behind-the-back forearm curls than with strict, seated forearm curls.

Hold the barbell behind your back and simply curl it up and down, moving only through your wrists. You’ll really “feel the burn” with this one.

4 – Grip strength exercise

Finally, work on your grip strength. The best way to do this is to simply hold a very heavy dumbbell in each hand and walk around with it. This is called a farmer’s walk and it rapidly strengthens your gripping strength and stimulates growth in the area near your wrists.

Another good grip-strength exercise is isometric towel hangs. Throw a towel over a pull-up bar and grab it in one hand. Then, simply hang from the towel. If it is difficult to grip the thick towel hard enough to hang there very long, just use two towels — one for each hand.

5 – Reverse curls

This isn’t only a forearm exercise. It works the brachioradialis muscle near the elbow and under the biceps. But since it does put some meat on your upper forearm, you should do a few sets from time to time, after your biceps workout is over.

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How to Get Rid of Big Hips – Top Diets and Workouts to Tone Big, Wide Hips in 4 to 5 Weeks

Fat gain is a common problem. Everybody deposits fat in different areas of the body & through different ways. Losing fat from the hip & thigh area is the most difficult among all. Women are more likely to accumulate extra pounds in these areas. But what are the ways to burn that fat? How to get rid of big hips?

Before you go for any method to lose fat for some particular area, you need to understand one thing clearly. The weight loss diets always make you lose weight from the entire body. Losing weight from only one particular area is not impossible, but it calls for some workouts. Actually, the impact of the weight loss diets can be transformed & utilized for a specific area with the planned exercises. The diet pills or supplements loosen up the fat cells of the entire body. With the workouts you burn them from a particular area more than the others.

How to get rid of Big hips in 4 to 5 weeks?

The answer is simple – to burn a lot of calories around this area. Hip muscle is the largest muscle of the body. Here are some tips to tone these:

o The exercises that help in toning your hips include strength training & cardio workouts. The cardio activities should be done at least for 30 to 45 minutes 4 times a week. These form the warm up sessions. In case you are yet willing to workout further, then follow it up with the strength training exercises.

o The strength training exercises help in developing lean muscles out of excess fat in your body. Also crunches are very effective in this endeavor.

o Exercises such as squats, leg press and hip abductors are also helpful.

o The other way to lose weight is avoiding the use of elevators. It is better using the stairs. It helps you lose fat from hip & thigh area.

o Your diet must include large amount of fruits & vegetables. Avoid taking bananas. Also have 8 to 10 glasses of water everyday. It helps in eliminating the toxins from the body which is really helpful during the workout sessions.

Apart from all these measures you may try natural diet supplements like the acai berry that helps you suppress the appetite. They do not starve you and have no side. It boosts your metabolism and also increases the overall energy of the body.

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Weight Lifting Vs Body Weight Exercises

For years, there has been a heated debate among fitness enthusiasts over the difference between weight lifting and body weight exercises. One camp argues that resistance from weight training is essential for developing lean muscle mass, while the other side claims that body weight exercises are superior for developing functional strength and conditioning. If you are unsure of which approach is best for you, then consider your goals and go with the training method that suits you best.

There is no question that weight training builds muscle mass and burns calories. For bodybuilders who are interested in packing as much muscle mass as their frame allows, there is no doubt that they can benefit from a solid weight lifting regimen that consists of heavy compound movements. As beneficial as weight training may be, there are some valid arguments against it. For one thing, all weight lifting exercises must be executed with proper form; otherwise, you run the risk of a serious injury. An injury can keep you sidelined and put a hamper on your progress. Dependency is another problem with using free weights. You either have to have access to a gym or own a set of dumbbells and barbells in your garage. You also need to consider what you will do for exercise if you have to travel.

This is where the benefits of body weight exercise come in. It can be done virtually anywhere at any time. There is also a reason body weight calisthenics are used extensively by the military and gymnasts. They develop core and functional strength. Proponents of body weight training believe that weight lifting develops bulky muscles that are purely for aesthetic purposes. Having large muscles may look good, but the extra bulk also makes you slower and hurts your conditioning as well.

So does this mean that body weight exercises are superior? Not exactly. With free weights, you can easily add an extra plate or move on to a heavier dumbbell to increase resistance. With exercises like pushups and squats, there is really no way to increase resistance; you can only add more repetitions. Of course, with an exercise like the pushup, you can make it harder by elevating your feet or changing the position of your arms, but this also changes the muscles that are worked.

The best solution is to mix things up a bit. Work out with weights for several weeks, then switch it up with some body weight exercises for the next several weeks after. This will give your body a feel for different exercises. The debate over which type of exercise is better is a waste of time. They are all exercises and will get you into better shape.

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Getting Creative With Your Cardio at Home or at the Gym

Cardio exercises are a must when it comes to being fit or shedding fat, but that does not mean you do not have options. Cardio does a lot for your health in general, it increases your metabolism, burns fat, makes your heart and blood vessels healthier, decreases your blood pressure, increases your stamina, improves your sex life and the list goes on.

With all that I have stated doing the same thing day in day out might bore you so much that you could forget the benefits of cardio, so I’m going to give you other alternative ways to do your cardio that are not the traditional, steady pace jogging or cycling that everyone associates with cardio.

What most people think is that the longer you do an activity such as jogging the more you will get out of the workout, which is not true but may be true if you are talking about steady pace cardio. Doing something like jogging for a long distance is also time consuming and if you do too much cardio or too long of a distance you might find that it holds you back in terms of muscle gain, if that is what you are after.

How to get creative with your cardio:

First thing you can try is to change your traditional cardio workouts into more fast paced, interval sessions. What I mean is you can train in short intense intervals by timing yourself on a bike or treadmill and increasing the intensity in each interval. This would not require a lot of time and you would have one hell of a workout. In fact you will be burning calories long after you have worked out, but your time spent working out would be less than if you did the traditional steady pace stuff.

You could try doing sprints which is another form of interval training, running between cones. Taking short breaks and doing it again and increasing the distance and trying to run as fast as possible, short break again increasing the distance a little and go at it hard again, you get the idea. This would be a short intense and fun workout, obviously its short because it takes more effort and we can’t sprint for long distances or long periods of time. The cool thing with sprints is that you get the benefits of traditional cardio and you built lean muscular legs, you have noticed that sprinters are jacked compared to long distance runners.

Other cardio exercises you could try includes martial art such as MMA, Kick boxing, karate etc. You could also play sports if you have time such as soccer, tennis, hockey or any other high activity sport. You could try swimming if you love the water; swimming is one of the better forms of cardio since it has less impact on your body and joints because the water supports your body weight.

There are a lot of alternatives to traditional cardio, it’s up to you to find the ones that you like best, most of them are just fun and most people do not even know they are doing a cardio exercise. Just think of dancers they do cardio and have fun the same time. So go out there and find what works for you, no more excuses and no more boring cardio sessions.

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Using Kettlebell Advanced Workout Routines for Mind Blowing Sex!

Whatever type of workout routines you use they should be developed to achieve certain goals. These goals might include for example, improving your general health, increasing your fitness, losing a certain amount of weight and preparing for a sports competition. What many people do not realise is that you can also make a big improvement to your sex life without drugs like Viagra or any of the other expensive supplements that marketers try to sell you. There are no negative side effects and only positive health benefits.

Any improvement that you make to your general fitness will improve your sex life. However, if this is your primary goal there are specific fitness for sex exercises that you can concentrate on. More on those later but first you might be asking how can improved fitness improve my sex life? Improved fitness and sex exercises can do the following:

1. Make you feel fantastic.

a) Moderate to intense exercise leads to the release of brain hormones that give you a feeling of euphoria. This will increase your sense of wellbeing and your natural libido.

b) An improved body shape (e.g. more toned) will give you more self confidence.

c) Finding tasks easier to do and less stressful will increase your self worth.

d) Health improvements in a whole host of areas (e.g. less colds, avoid or cure diseases like type 2 diabetes, more energy, clearer thinking and more positive) will make it easier for you to concentrate on and enjoy a more intense sex life.

2. Make you look fantastic

a) For men e.g. improve posture and body symmetry, enlarge the shoulders/arms/chest, tone the abs/buttocks/legs.

b) For women e.g. improve posture and body symmetry, tone the abs/buttocks/thighs/arms/legs.

b) To improve your self worth.

c) To increase your partners (or potential partners) attraction to you.

3. Make you better at the physical side of sex.

a) In general being able to have sex for longer and more athletically without becoming too tired or out of breath.

b) For men; improved ejaculatory control, larger stronger erections and more intense orgasms.

c) For women; improved vagina control and more intense orgasms.

The main muscle groups to focus on include the Glutes (buttocks), Hamstrings and Quads (upper legs and thighs), Abs and Obliques (stomach), Triceps and Biceps (upper arms), Deltoids (shoulders), Pecs (chest) and Lats (the wing like back muscle groups) and the Core (muscles within the pelvis that retain the internal organs in a hammock like structure).

The following is an advanced workout routine and not recommended for either beginners in general or someone fit that has never used kettlebells. On the assumption that you are an experienced kettlebell user I am not going to suggest how you should warm up and warm down because I am sure that you have developed your own methods that best suit you.

Obviously the choice of weight depends on your stage of fitness and you should know your own limits to be able to correctly perform around 1 or 2 sets of 10 repetitions of each exercise. This is a short workout routine that can be used to supplement your general one or completely replace it if you do not have much time to train. You can increase the intensity by minimising your rest in between each exercise but make sure that you do not compromise your exercise form or simply run out of steam before you complete the whole routine.

1. Legs apart single arm overhead swing. This is one of the basic kettlebell exercises but it is also a great exercise for an advanced routine. The asymmetrical movement puts a high load on your upper body, your core, buttocks and upper legs. As a very dynamic exercise it also great for cardio and explosive power.

Points to look out for include making sure that you squat deeply as if you are about to sit down and let your arm swing freely and straight with the power pulse coming from the legs being straightened (not your shoulders).

2. Forward leg lunge with the kettlebells on your shoulders. This is another basic but effective exercise. Not only does it strengthen your buttocks and upper legs but also your core, stomach and shoulders. It can be made for difficult and more effective for the core and stomach by twisting your body to one at the bottom of the lunge but be careful not to fall over if the kettelebells are heavy!

Make sure that your squat both legs to almost 90 degree and force your shoulder blades together to keep a good upright posture throughout.

3. The final leg focused exercise is a legs together squat with both arms swung forward to counterbalance. As well as loading your legs and buttocks this is a very good exercise for your shoulders, arms, upper back and as with the others your core.

Spend some time learning how to swing your arms smoothly and coordinating a deep squat at the same time. Make sure that there is very little forward movement of your knees so that you sit further back when squatting.

4. Press ups with kettlebells wide apart. Trying to balance your grip on the kettlebell handles forces you to stabilise your whole body more strongly. The main muscles worked include the chest, shoulders, lower back, stomach and core.

You need to concentrate, tense your whole body and push vertically downwards with your hands to keep the kettlebells stable. Only dip down until your elbows are more or less at right angles.

5. Press ups with one kettlebell. This shifts the loading emphasise to your arms, lower back, stomach and core.

Hold one kettlebell with both hands on the metal ball and not the handle. Dip down as far as you can and smoothly come up.

6. Chest press with a constant hip lift. Not only does this work your chest, shoulders and arms but with the hips held high you are simultaneously loading your lower back, core and stomach.

Try to lock your hips in place and keep them high throughout the whole set whilst pushing the kettlebells slowly up in line with your nipples.

7. Overhead pull with a constant hip lift. Adopting the same body position as the chest press this time hold your arms out straight with one or two kettlebells and slowly swing the arms overhead until they almost touch the ground behind your head. You should feel your chest, stomach, shoulders, arms, back and core being worked.

As previously lock your hips but this time ensure that your arms are almost fully extended.

8. Partial Turkish get up. Instead of doing the full get up just raise your body from a lying down position with one arm vertically extended and holding a kettlebell above your head. This is great for your core, stomach and arms.

Initially it may be very difficult to sit up at all. Try keeping your eyes focused on the kettlebell as you rise up. Keep the kettlebell above your head with your arm straight up at all times. Initially you may need to swing your other arm to provide a little momentum.

9. The final exercise is a single arm lat pull from the lunge position. This works your back, core, stomach and arms.

Concentrate on keeping your shoulders absolutely still and bringing the kettlebell up to your shoulder. A more complex version of this involves lifting your shoulders as well to allow the body to twist with the lift.

You may have noticed that many of these whole body exercises place a lot of emphasise on your core and stomach through asymmetric loading. This is why additional sit ups or crunches are not necessary.

In men the core muscles contribute to the strength of an erection, ejaculatory control and ultimately the intensity of an orgasm. Strong core muscles in a woman lead to a tighter vagina, greater control of contractions and ultimately more intense orgasms. There are also a wide range of sex exercises that don’t involve kettlebells! These include male erectile enhancement methods such as the penis jelq (that is also effective at penis enlargement) and Kugel exercises for women.

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Muscle Gain Secrets From The Man With 23 Inch Biceps

I was flipping through an old muscle magazine last night and spotted a picture of Bill Pettis.

If you don’t recognize the name, Bill Pettis was a bodybuilder who built himself quite possibly the largest arms of his era.

Rumor has it they measured 23 and 1/4 inches. (I say rumor has it because nobody really knows if arm measurements are accurate since most bodybuilders are prone to inflating the truth just a bit.)

But even if you don’t believe the numbers, the pictures don’t lie. Any way you slice it his arms were HUGE.

And strong too. He could curl 225 pounds and could use a whopping 340 pounds in the standing triceps press.

But what really caught my eye was how he ate:

While most bodybuilders still swear by the six meals a day method, Bill ate just two meals per day. He’d eat around 3-4 eggs per day and a hefty portion of bacon, steak, fish, chicken, vegetables and some fruit.

For supplements, he’d have some protein powder, brewer’s yeast and also desiccated liver tablets.

His training was high volume — he’d do dozens of sets of heavy barbell curls, along with plenty of triceps work. In fact, he’d do about twice as much triceps work as he did biceps exercises.

The reason? The triceps contains more muscle than the biceps muscle group so by working the triceps you can increase overall arm size faster.

You might not be able to build 23 inch biceps like Bill Pettis but by following the tips in this article you too can increase your arm size and start stretching out your t-shirt sleeves.

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6 Phases of the Perfect Workout

Another day in the gym, another round of “crazy things people do when they workout”.

Did I ever tell you about the one time I watched a trainer instruct his client to stand on a Bosu ball, wearing boxing gloves, and then do some type of whacky reverse punch/backhand slap while the trainer stood BEHIND him holding the pads?

I was speechless…until – at the same gym – I watched a different trainer instruct his client to put his back foot on a Bosu ball and his front foot on an upended dumbbell (!!!) and do split squats.

Seriously, the trainer had his client stand on a dumbbell. What’s wrong with these guys? Anyways, I didn’t see anything that silly this weekend, but I did watch a guy do arms, chest presses, and then clean & presses supersetted with squats.

Probably one of the worst workout orders I’d ever witnessed. So today, we’re going to cover the Best Exercise Order for maximum results in minimum workout time. Here’s how it goes.

The best workout exercise order is:

Stage 1: Warm-up

Stage 2 (optional): Skill/Power Training

Stage 3: Major Movement Resistance Training Straight Set or Superset

Stage 4 (optional): Minor Movements Superset or Circuits

Stage 5: Torso Training

Stage 6: Interval training

Let`s look at each stage in more detail.

Stage 1 – Warm-up

This is not the time to jump on the treadmill. That does not prepare you for stages 2-5. So we skip that and focus on a general bodyweight exercise warm- up that covers all of your major muscle groups & joints.

Stage 2 – Skill/Power Training (Optional)

Skill and power training should be done at the start of a workout while your neuromuscular system is fresh, not fatigued. That`s why you should not do power cleans at the end of a workout or supersetted with squats. Unless you like injury and dislike results.

Skill and power training are also optional for fat loss, but if you have any athletic or maximal strength goals, this is the time for most effective training.

Plus, this type of training is not bad for fat loss, but it just must be done appropriately for all levels.

Even beginners can do power training, such as doing very low (4-6 inch) box jumps – i.e. jumping from the floor onto a sturdy surface, such as an elevated aerobic step.

Anyways, this is a complex topic and we can revisit it another day.

Stage 3 – Major Movement Resistance Training (Straight Set or Superset)

If you are training for fat loss and to get the most amount of work done in the least amount of time, you`ll stick to supersets as outlined in the Turbulence Training workout. Simple, but effective.

However, if you want to dramatically increase your strength in the bench press, deadlift, squat, power clean, chin-up, or 1-leg squat, you can also do straight sets before you get into your supersets.

With the straight sets for strength approach, you`ll take more rest (2-3

minutes) between sets.

Alternatively, you could superset one of those strength exercises with a non- competing minor movement or stretch.

For example, if I`m focusing on bench press strength, I might stretch my psoas (hip flexor) area between sets, or superset dumbbell rear deltoid raises – something that uses the time between sets but does not impair my strength performance.

Again, another long topic for another day…and a future Meathead workout.

Stage 4 – Minor Movements (Supersets or Circuits)

I believe you`ll get more muscle building and strength gains when you choose supersets over circuits. That said, if you only want to lose fat and maintain lean muscle, you can finish your workouts faster by arranging your workouts in metabolic resistance circuits.

Stage 5 – Torso Training

I prefer this term over `core training`, but essentially we are discussing the same thing. Working your abs, obliques, low back muscles, etc., using stability exercises – as is done in ALL of the workouts. No crunches, no sit- ups. Sometimes old-school is good, but not when it comes to ab training.Stage

6 – Interval Training

Instead of doing long, slow, boring cardio, you’re going to use interval training to burn belly fat. You’ll only need to spend 15-20 minutes doing interval training, rather than 40 minutes or more of cardio.

That wraps up the perfect fat burning workout exercise order. You’ll save time and money with this plan, while getting more results and getting the body you deserve.

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The Major Types of Exercises and Their Functions

Physical exercise is very important if you want to maintain a healthy life. A regular work out schedule along with a balanced diet is crucial for your health and well-being. Inactivity can lead to various diseases and disorders which can be fatal as well! So, it’s always better to exercise and stay fit.

One of the main reasons why more and more people are getting interested in exercising is the threat of obesity. Being over weight will not only make you look fat and old, but will also usher in a lot of ailments like a malfunctioning heart, diabetes, arthritis and so on. You would obviously want to shirk off these dangers, isn’t it? The best way to do it is through leading a disciplined life, good dietary habits and a well-planned exercise routine.

There are several kinds of exercises and each of these performs different functions. The kind of fitness training you go through depends essentially on the problems you are facing and also on your body type. There are people who are fitness buffs and go through strict training schedules simply because they love exercising, while there are others who do it because they are obese and need to lose weight. Still another section exercise to combat a certain physical disorder. Fitness training is extremely specific, i.e. individual needs differ from one person to another.

Three of the major types of exercises and their functions are listed below:

Aerobic Exercise: This segment of exercise is primarily aimed at improving the blood circulation and oxygen intake in the body. It is commonly referred to as cardiovascular exercise. This is often considered to be the best way to lose weight. It involves working on a definite set of muscles for an extended period of time. Cycling, dancing, jogging, sports all fall under the category of aerobic exercise. If you have a personal trainer, he will be able to guide you through this section, i.e. he will be able to tell how much time you need to spend on aerobic training, what are the exercises that you need to do here and so on.

Anaerobic Exercise: This kind of exercise is about making muscles. If you want a toned muscular body, anaerobic exercise is what you need. Weight training, muscle training and sprinting form essential parts of this type of exercise as it is aimed at making your muscles stronger and more powerful. Typical anaerobic exercises include push-ups, pull-ups, sit-ups, rowing etc. This requires less time than the aerobic exercise and can be a good add-on to the same.

Flexibility Exercise: This is what you do before and after the above mentioned exercises. Flexibility exercise, as the name suggests keeps your muscles and joints nimble and supple. This can also be effective in alleviating joint pain to a considerable extent.

All the three kinds of exercises should feature in a proper training schedule. If you are not keen to join a gym and need a detailed supervision of your work-outs, a good idea is to get a personal trainer for yourself. He will know best how much of what you need to do in order to get the best results. So, get started without delay!

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