Now a day bodybuilding became fashion rather than a proper workout to stay healthy and fit, but the fact can not be neglected that bodybuilding is most important thing that enhance our strength and protects us from all kind of disease and hence makes us enthusiastic and responsible towards our work. It can be described as the form of bodybuilding that prompts us to go for regular workout and get a healthy body. One can find many gyms, which work as an institution for bodybuilding and prompt everyone to come and be healthy and perfect. Bodybuilding often related with men, but women are not far behind in this and they are also seemed to be more health conscious. Female bodybuilding became more popular these days and many gym's owners provide some attractive facilities to draw the attention of women.
If you are keen to get a perfect body, you need to also go for best bodybuilding supplements, often considered quite necessary for people, engaged to regular workout. Some important bodybuilding supplements are listed below:
Protein supplements, protein is much needed and plays key role in development of our muscle, so it should be included in your regular diet. It is advised you to take a protein shake before an hour of your workout that will boast your energy and after the workout take protein shake again and this will help you to build your muscle.
Calcium and magnesium supplements, calcium is much required for bone as it makes it strong and women are advised to go for it on regular basis. So calcium and magnesium supplements enhance your strength of body
Creatine monohydrate supplements, it is naturally found in human body and provides sufficient energy to our muscle. However such supplements produced by human body are not enough, so that we need to take especially during workout.
Glucosamine chondroitin supplements, It is considered a best supplement for joint health and much necessary for women having plus size figure.
We can not complete our talk of women bodybuilding without discussing pregnancy period exercise as it is vital for every pregnant woman. But it is equally important to go for doctor"s advice before set your self for regular exercise. A regular 30 minutes exercise keeps you fit and quite beneficial for your baby as well.
2012年5月31日星期四
2012年5月30日星期三
Ameliorate Your In Home Workout
People have realized that in home workout is more fruitful as compared to gym workout in terms of health and results as well. In fact, it proves to be more economical also. This is the reason many people are foregoing their gym memberships for in home workout. But there is one drawback associated with it. Following same workout routine makes it predictable and boring; this kills the interest and results is abandoning of routine. One more reason is, since there is no guide or instructor when you workout at home you tend to take breaks more often and these small breaks turn into leaves and soon it becomes a permanent leave. But there are ways to keep these problems away by making your in home workout interesting enough that you won leave it half way. Here are some elementary tips for this.
Make your in home workout routine an assorted one. Following same exercises is the reason for monotony of your routine. Make it miscellanea by adding different activities. You don need to establish big and bulky equipments for this; in home workout doesn require a home gym. Use your thinking and explore exercises that don require any exercise equipment. You can get plenty of such routines from programs shown on cable TV on demand channel, or DVDs by fitness experts that will jazz up your workout routine without any exercise equipment. And a plus is that you can try these new routines without any hesitation as you carry out your in home workout routine in private. You can take your workout to challenging levels by adding Pilates, Tai-chi, or yoga; but make sure that you take care of your safety, especially when you have any kind of body ailment like bad knees or back or Asthma etc.
In home workout doesn mean you have to carry it out at your home only; don confine yourself to four walls of your house, step out and you will certainly find more ways and props that will keep your body active. For your aerobic activity, in addition to treadmill, you can look up to dancing, cycling, jogging or hiking up and down a beach or riverside. This gives you variety of options for keeping up your interest levels and helps you in burning extra calories for being in good shape. You can sign up for any sport activity like basketball, football, hockey etc. or you can invest in badminton racquets. Your skill level doesn matter, all that matters is that you are participating in the activity. If you feel need of a workout buddy, you can take your spouse or kids with you. Don take your in home workout as an exercise, think of it as an activity of your interest; this way you will never get bored of it.
Come up with your own original ideas of activities that keep you working; this helps you choose activities of your interest and you can stick to them. Call up your friend to join you for same. In home workout gets you best results if you follow it sincerely, and it keeps you healthy also. You can carry out your routine at a manageable pace keeping taking in account your body ailments. Just give it one try and you will surely get to your goal of a healthy and in shape body.
Make your in home workout routine an assorted one. Following same exercises is the reason for monotony of your routine. Make it miscellanea by adding different activities. You don need to establish big and bulky equipments for this; in home workout doesn require a home gym. Use your thinking and explore exercises that don require any exercise equipment. You can get plenty of such routines from programs shown on cable TV on demand channel, or DVDs by fitness experts that will jazz up your workout routine without any exercise equipment. And a plus is that you can try these new routines without any hesitation as you carry out your in home workout routine in private. You can take your workout to challenging levels by adding Pilates, Tai-chi, or yoga; but make sure that you take care of your safety, especially when you have any kind of body ailment like bad knees or back or Asthma etc.
In home workout doesn mean you have to carry it out at your home only; don confine yourself to four walls of your house, step out and you will certainly find more ways and props that will keep your body active. For your aerobic activity, in addition to treadmill, you can look up to dancing, cycling, jogging or hiking up and down a beach or riverside. This gives you variety of options for keeping up your interest levels and helps you in burning extra calories for being in good shape. You can sign up for any sport activity like basketball, football, hockey etc. or you can invest in badminton racquets. Your skill level doesn matter, all that matters is that you are participating in the activity. If you feel need of a workout buddy, you can take your spouse or kids with you. Don take your in home workout as an exercise, think of it as an activity of your interest; this way you will never get bored of it.
Come up with your own original ideas of activities that keep you working; this helps you choose activities of your interest and you can stick to them. Call up your friend to join you for same. In home workout gets you best results if you follow it sincerely, and it keeps you healthy also. You can carry out your routine at a manageable pace keeping taking in account your body ailments. Just give it one try and you will surely get to your goal of a healthy and in shape body.
2012年5月29日星期二
A Water Running Workout
Water running, also called aqua jogging or water jogging, offers many health benefits for many people. According to Aquajogger water fitness products, more than 2.2 millions Americans have started deep water running. These enthusiasts have discovered the benefits gained from exercising in water. Aquajogging has been used by professional athletes, the elderly, the injured, and the overweight, and pregnant women alike. Water running has been used as a means of exercise when other exercise options are just not possible. When injuries, excess weight, surgeries, orthopedic conditions, back ailments, pregnancy, or arthritis stop people from getting the exercise they need, aquajogging and other water exercise is a viable solution.
For athletes, aquajogging can be used as an alternative workout for anyone who wants to add mileage to their current running program without adding the impact or stress of running on land. It can also serve as a backup plan on those cold, nasty days when you don't want to go outside or are tired of the treadmill. Aqua jogging can also be incorporated into an athlete's training plan as a means of recovery after a hard workout. Kate Major, a top Ironman athlete, regularly used aqua jogging in her training. In addition to her land-based running, she has been quoted saying "I also do a couple of water runs a week. That helps, especially on your big mileage weeks when you don't want to go out pounding your legs all day. The water runs help my muscle tissue to recover." Mary Decker-Slaney, an Olympic runner, used water running extensively prior to setting a world record in the 2,000 meters event. She was in the pool a full month and only completed one land workout prior this feat. Even sprinters like Carl Lewis have used aquajogging in their training regimen.
Aqua jogging has also been used extensively by injured athletes as a form of rehabilitation. Many injuries will not allow an athlete to run on a hard surface. Because the runner is suspended in water and the feet do not touch the bottom of the pool, the exercise is considered no-impact. Most injuries require complete rest for adequate recovery. Injured athletes are faced with the dilemma of losing fitness when recovering from an injury. They may become impatient and decide to return to training too soon. However, by using aqua jogging, an athlete can simulate land-based training in the water. Most of these athletes can expect to return to their pre-injury fitness level quicker as a result of water running. With aquajogging, you get all the effects and benefits of running without the stress on your bones, tendons and ligaments.
Like those with injuries, people with disabilities such as arthritis, Multiple Sclerosis (MS), and others can greatly benefit from aquajogging or other water exercise. Those with arthritis find it difficult and painful to move due to the stiffness of their joints. The water environment allows these joints to move more freely. MS is a devastating autoimmune disease that affects the central nervous system. Aquajogging can help strengthen the weakened muscles and improve balance and flexibility. It also helps to increase overall stamina.
Aqua jogging is also beneficial both during pregnancy and postpartum. Exercise is beneficial to both woman and fetus because there is an increased supply of oxygen in the blood during exercise. However, some pregnant women find it difficult because they feel uncomfortable. The buoyancy of the water will provide a nice relief from the extra body weight. These water workouts will not only help the mother get needed exercise, but it will also add to the health and development of the child. Much like injured athletes, those who remain active during pregnancy will usually return to pre-pregnancy form and fitness soon after the baby arrives.
Similar to expectant mothers, overweight or obese people may find it uncomfortable or even painful to exercise on land. Carrying extra weight may cause added stress on feet, hips and legs. Aqua jogging or other water exercises help to lessen this stress and make exercise more comfortable because the body is buoyant and the exercise is non-impact. The water also adds the needed resistance for muscle strength and development. In addition, aquajogging allows a person to get their heart rate and respiratory rate up to a reasonable level in order to aid blood circulation and a healthy heart.
Most pools will allow a person to aqua jog during lap swimming hours. Many pools are even creating special use lanes for water running and fitness. Some pools will also allow aquajogging in the diving well areas since these are vacant a large portion of time. Many pools also have specialized flotation vests or belts to use. It is generally recommended that these belts be used to ensure proper running form. In fact, running without a vest or belt makes it very difficult to maintain good form for a workout. These vests or belts are made of a buoyant foam and come with an adjustable waist. The buoyancy belt should fit snuggly so that your head and mouth stays above the water without tilting the head. The water level should hit at shoulder height. A belt or vest will also help to support your lower back to provide good posture for running.
Once the vest or belt is secure, head to the deep end of the pool so that you are suspended in the water without your feet touching the bottom of the pool. Look straight forward and not downward. Make sure you do not lean too far forward. Instead, concentrate on having a good posture with only a slight forward lean. Mimic your land running form. Toes should not be pointed, but relaxed and flexible as in running. Focus on keeping a high leg turnover rate by driving the knees as in land running. Aim for a turnover rate of 76 to 80 cycles per minute (cpm). Due to water resistance, this would be equivalent to 88 to 90 cpm on land. Swing your arms as you do on land and keep them close to the body. Keep your hands closed. Do not cup or scull with the hands as this will tend to over exaggerate the upper body movement. Also avoid any bobbing.
In aqua jogging, just like land running, there are various options for workouts. You should pre-plan a workout and goal for each training day before heading to the pool. For instance, you can incorporate intervals, drills, strength building, tempo, or steady-state efforts into your aqua jogging sessions. There should also be sessions of low intensity used for recovery or endurance work. Heart rate monitors can be used to help gage your workouts. However, it should be kept in mind that due to the buoyancy of water, your heart rate will be anywhere from 10 to 15 beats per minute lower than it would be on land for the same level of effort. In addition, a warm-up and cool-down period should be incorporated into the session just as a land-based workout. Start by trying a 30 minute session before progressing to more advanced workouts.
Progress to one of the following workouts:
1. Steady-state: 10 minute warm-up, then aquajog five to ten minutes steady at 75-80% effort. This can be repeated three to four times with one minute of easy jogging between each.
2. Tempo: 10 minute warm-up, then do 5 x 1 minute at 80-85% effort with 30 seconds of easy jogging between each. Then do 4 X 2 minutes at the same effort with 30 seconds of easy jogging between each five times. Finally, a last set of 3 X 3 minutes each at 80-85% effort with 30 seconds of easy jogging between each.
3. Intervals: warm-up 10 minutes then try intervals of 10 X 2 minutes at 85% effort or 5 X 4 minutes at 75% effort. These should be followed by easy jogging of equal recovery.
4. Strength: To build running strength, add a pair of shoes. Use either a clean old pair or footwear made specifically for the water . Shoes provide more resistance. An elastic/tether cord (aquahitch) can also be attached to both the back of the floatation belt and pool to add more resistance or when space is limited. This tether increases resistance by pulling you back as you attempt to advance forward. There are also aqua-specific hand weights on the market that can be used for additional resistance.
5. Drills: Use a variety of range of motion drills to increase your flexibility and stride length on land. Try running with a longer stride, higher knees, and play around with stride rate (how fast or slow your legs go).
Aquajogging can offer many benefits to many people. It can increase running and sport performance, help an injured person to rehabilitate, aid in weight loss, improve functioning in those with disabilities, help expectant mothers, and increase quality of life. Be sure to get a physician's approval before beginning aquajogging. Then keep the sessions to no more than 45 minutes. Have fun and be creative with your workouts. Run with a partner or add music. Enjoy your aquajogging experience!
For athletes, aquajogging can be used as an alternative workout for anyone who wants to add mileage to their current running program without adding the impact or stress of running on land. It can also serve as a backup plan on those cold, nasty days when you don't want to go outside or are tired of the treadmill. Aqua jogging can also be incorporated into an athlete's training plan as a means of recovery after a hard workout. Kate Major, a top Ironman athlete, regularly used aqua jogging in her training. In addition to her land-based running, she has been quoted saying "I also do a couple of water runs a week. That helps, especially on your big mileage weeks when you don't want to go out pounding your legs all day. The water runs help my muscle tissue to recover." Mary Decker-Slaney, an Olympic runner, used water running extensively prior to setting a world record in the 2,000 meters event. She was in the pool a full month and only completed one land workout prior this feat. Even sprinters like Carl Lewis have used aquajogging in their training regimen.
Aqua jogging has also been used extensively by injured athletes as a form of rehabilitation. Many injuries will not allow an athlete to run on a hard surface. Because the runner is suspended in water and the feet do not touch the bottom of the pool, the exercise is considered no-impact. Most injuries require complete rest for adequate recovery. Injured athletes are faced with the dilemma of losing fitness when recovering from an injury. They may become impatient and decide to return to training too soon. However, by using aqua jogging, an athlete can simulate land-based training in the water. Most of these athletes can expect to return to their pre-injury fitness level quicker as a result of water running. With aquajogging, you get all the effects and benefits of running without the stress on your bones, tendons and ligaments.
Like those with injuries, people with disabilities such as arthritis, Multiple Sclerosis (MS), and others can greatly benefit from aquajogging or other water exercise. Those with arthritis find it difficult and painful to move due to the stiffness of their joints. The water environment allows these joints to move more freely. MS is a devastating autoimmune disease that affects the central nervous system. Aquajogging can help strengthen the weakened muscles and improve balance and flexibility. It also helps to increase overall stamina.
Aqua jogging is also beneficial both during pregnancy and postpartum. Exercise is beneficial to both woman and fetus because there is an increased supply of oxygen in the blood during exercise. However, some pregnant women find it difficult because they feel uncomfortable. The buoyancy of the water will provide a nice relief from the extra body weight. These water workouts will not only help the mother get needed exercise, but it will also add to the health and development of the child. Much like injured athletes, those who remain active during pregnancy will usually return to pre-pregnancy form and fitness soon after the baby arrives.
Similar to expectant mothers, overweight or obese people may find it uncomfortable or even painful to exercise on land. Carrying extra weight may cause added stress on feet, hips and legs. Aqua jogging or other water exercises help to lessen this stress and make exercise more comfortable because the body is buoyant and the exercise is non-impact. The water also adds the needed resistance for muscle strength and development. In addition, aquajogging allows a person to get their heart rate and respiratory rate up to a reasonable level in order to aid blood circulation and a healthy heart.
Most pools will allow a person to aqua jog during lap swimming hours. Many pools are even creating special use lanes for water running and fitness. Some pools will also allow aquajogging in the diving well areas since these are vacant a large portion of time. Many pools also have specialized flotation vests or belts to use. It is generally recommended that these belts be used to ensure proper running form. In fact, running without a vest or belt makes it very difficult to maintain good form for a workout. These vests or belts are made of a buoyant foam and come with an adjustable waist. The buoyancy belt should fit snuggly so that your head and mouth stays above the water without tilting the head. The water level should hit at shoulder height. A belt or vest will also help to support your lower back to provide good posture for running.
Once the vest or belt is secure, head to the deep end of the pool so that you are suspended in the water without your feet touching the bottom of the pool. Look straight forward and not downward. Make sure you do not lean too far forward. Instead, concentrate on having a good posture with only a slight forward lean. Mimic your land running form. Toes should not be pointed, but relaxed and flexible as in running. Focus on keeping a high leg turnover rate by driving the knees as in land running. Aim for a turnover rate of 76 to 80 cycles per minute (cpm). Due to water resistance, this would be equivalent to 88 to 90 cpm on land. Swing your arms as you do on land and keep them close to the body. Keep your hands closed. Do not cup or scull with the hands as this will tend to over exaggerate the upper body movement. Also avoid any bobbing.
In aqua jogging, just like land running, there are various options for workouts. You should pre-plan a workout and goal for each training day before heading to the pool. For instance, you can incorporate intervals, drills, strength building, tempo, or steady-state efforts into your aqua jogging sessions. There should also be sessions of low intensity used for recovery or endurance work. Heart rate monitors can be used to help gage your workouts. However, it should be kept in mind that due to the buoyancy of water, your heart rate will be anywhere from 10 to 15 beats per minute lower than it would be on land for the same level of effort. In addition, a warm-up and cool-down period should be incorporated into the session just as a land-based workout. Start by trying a 30 minute session before progressing to more advanced workouts.
Progress to one of the following workouts:
1. Steady-state: 10 minute warm-up, then aquajog five to ten minutes steady at 75-80% effort. This can be repeated three to four times with one minute of easy jogging between each.
2. Tempo: 10 minute warm-up, then do 5 x 1 minute at 80-85% effort with 30 seconds of easy jogging between each. Then do 4 X 2 minutes at the same effort with 30 seconds of easy jogging between each five times. Finally, a last set of 3 X 3 minutes each at 80-85% effort with 30 seconds of easy jogging between each.
3. Intervals: warm-up 10 minutes then try intervals of 10 X 2 minutes at 85% effort or 5 X 4 minutes at 75% effort. These should be followed by easy jogging of equal recovery.
4. Strength: To build running strength, add a pair of shoes. Use either a clean old pair or footwear made specifically for the water . Shoes provide more resistance. An elastic/tether cord (aquahitch) can also be attached to both the back of the floatation belt and pool to add more resistance or when space is limited. This tether increases resistance by pulling you back as you attempt to advance forward. There are also aqua-specific hand weights on the market that can be used for additional resistance.
5. Drills: Use a variety of range of motion drills to increase your flexibility and stride length on land. Try running with a longer stride, higher knees, and play around with stride rate (how fast or slow your legs go).
Aquajogging can offer many benefits to many people. It can increase running and sport performance, help an injured person to rehabilitate, aid in weight loss, improve functioning in those with disabilities, help expectant mothers, and increase quality of life. Be sure to get a physician's approval before beginning aquajogging. Then keep the sessions to no more than 45 minutes. Have fun and be creative with your workouts. Run with a partner or add music. Enjoy your aquajogging experience!
2012年5月27日星期日
An Engineering Approach to Health & Fitness
Frequently, I remind myself that I not a doctor of anything, nor a researcher in the pure sense. I am an engineer, of electronic circuit design background, with a near lifetime designing missile-borne Radar systems. I am focused on using technologies, techniques and strategies that work, to build a system that performs a function. I iscover?very little; mostly I read a lot of what others discover and what yet others report about those discoveries. I use tools to analyze the expected performance of the system, fix any problems that show up surprisingly, and try to optimize performance within the limits of the specified requirements, budget and schedule.
With my health, the approach is similar, except the schedule is as long as life permits, and the budget is limited by all the other responsibilities that are on my back at the time. I do study the technologies that form the basis of physiology and health. I read a few of the current studies underway in the field, but mostly I read what other serious practitioners in the anti-aging field are coming to understand. I use the acquired understanding to develop personal strategies for living a highly functional and disease-free life. The primary tool I use for evaluating these strategies is how my own body is functioning ?I my own guinea pig ?and I monitor changes in the way I feel and function to optimize the strategies. I also am insisting on more comprehensive tests from my doctors, to better track my progress and find what needs improvement. What I find that works, I pass on to my readers at Senior Fitness.com, with no medical guarantees implied or expressed. I pretty much report what other say works for them and what works for me.
The strategies I follow and promote generally fall into six categories that I call the 6 Critical Keys to Dynamic Senior Living. The basic strategies are as follows:
Anti-Aging:
Pay attention to the aging process; learn about and understand the causes and effects of aging, what speeds it up, and what slows it down. Make it a top priority to understand the impact of lifestyle and behavior on how you will function in the future. Study the science involved. Base today actions on the implication those actions hold for the next several decades. The next five categories comprise the core areas of concern for optimizing the aging process.
Exercise:
The human body is designed for motion, and if allowed to languish, it loses muscle, bone density and grows fat. It needs to push on things, pull on things and lift things to be strong, and it needs to walk or run frequently for significant distance and time. All this happens naturally in play when we are young, and we need to keep that kind of activity going for life. For adults, I convinced the best return on time and effort is 45 minutes in a gym, weight training at a pace that keeps your lungs working hard and works your muscles to exhaustion when finished. No other form of exercise will do as much to maintain or recover strength and muscle mass into advanced age.
Nutrition:
You are what you eat, and you need to eat a wide variety of real foods. Real foods are typically found on the outside walls of the grocery store, while manufactured foods are found in the inner isles. The serious enemy of health is manufactured and processed food products, with few exceptions. Eat real, organic fruits, vegetables and naturally pastured animals. Eat only whole grain products, and keep them a minor part of your diet. Avoid nacks?except for nuts. Eliminate sugar, refined grains and their products, soft & fruit drinks, high fructose corn syrup and all refined and hydrogenated oils and products that contain them. The general rule- if it comes in a bag, box or can, it probably not good for you.
Rest, Recovery and Relaxation:
Adequate and sound sleep is imperative for health. You cannot short yourself in this area or you will induce disease and shorten life. You cannot live life at high constant stress levels without doing damage to health. New studies show that both of these will push you into metabolic syndrome in just days or weeks. You cannot exercise too often, too hard or too long without depressing the immune system and scuttling the progress you hope to make in muscle gain and fitness. We have to have down time where we rest and allow our bodies, minds and endocrine system to regenerate. Significant, frequent times of positive pleasure are very good for us./li>
Supplements:
I put supplements in three classes; nutritional, performance enhancing and aging compensation. Nutritional supplements make up for the lost quality of the food supply system, or for limited or poor eating habits. They feature vitamins, minerals and food extracts to supply adequate or superior essential nutrient levels. Performance supplements generally let you run harder, push more weight, tire later and recover faster and more completely from exertion. I find them very helpful in maintaining energy for my activities and recovering my sense of purpose. Aging compensation supplements help reduce the impact of aging. For example; stomach acid production slows as we age, making it difficult to absorb minerals and utilize protein ?so take Betaine HCl with pepsin and digestive enzymes. Testosterone levels ramp downward with age - so take herbs and extracts that boost its production. Likewise growth hormone levels decrease ?so take a night-time secretagogue mix that raises it. The market place abounds with supplements that work quite well to meet all these needs, and life is significantly better using them.
Attitude and Thinking:
Do you look at the "loss" side of life more than the "Blessing" side of our experience? Do you expect life to crap on you in the near future, or expect that something engaging and fulfilling is coming around the corner? I do know this ?I once was mostly negative about life and my glass was less than half full, but I found and used valuable strategies to change my thinking and become an optimist. Being an optimist makes life a much more rewarding, engaging and enjoyable proposition. The difference is very much about the words and images you chose to represent your internal experience of events and situations. You can learn to run your brain such that life is interesting, fun and fulfilling. My starting point was the book nlimited Power?by Anthony Robbins; you might give it a try if you are currently stuck in the negative universe. Starting from his book I learned how to use the strategies of Neuro-Linguistic Programming (NLP), Hypnosis, and Emotional Freedom Techniques (EFT) to make rapid and lasting changes to my attitudes and behaviors. By the way, adhering to the principles in the first 5 categories above will, on their own, change the way your brain works for the better.
These are six strategic areas where a modest investment of inquiry and application leads to a potentially long and healthy life; a life of quality living. Soon enough we depart this world. Why not minimize the pain and suffering, and maximize the joy and pleasure of good health and functional fitness while we are here ?life is a gift to be relished, is it not?
With my health, the approach is similar, except the schedule is as long as life permits, and the budget is limited by all the other responsibilities that are on my back at the time. I do study the technologies that form the basis of physiology and health. I read a few of the current studies underway in the field, but mostly I read what other serious practitioners in the anti-aging field are coming to understand. I use the acquired understanding to develop personal strategies for living a highly functional and disease-free life. The primary tool I use for evaluating these strategies is how my own body is functioning ?I my own guinea pig ?and I monitor changes in the way I feel and function to optimize the strategies. I also am insisting on more comprehensive tests from my doctors, to better track my progress and find what needs improvement. What I find that works, I pass on to my readers at Senior Fitness.com, with no medical guarantees implied or expressed. I pretty much report what other say works for them and what works for me.
The strategies I follow and promote generally fall into six categories that I call the 6 Critical Keys to Dynamic Senior Living. The basic strategies are as follows:
Anti-Aging:
Pay attention to the aging process; learn about and understand the causes and effects of aging, what speeds it up, and what slows it down. Make it a top priority to understand the impact of lifestyle and behavior on how you will function in the future. Study the science involved. Base today actions on the implication those actions hold for the next several decades. The next five categories comprise the core areas of concern for optimizing the aging process.
Exercise:
The human body is designed for motion, and if allowed to languish, it loses muscle, bone density and grows fat. It needs to push on things, pull on things and lift things to be strong, and it needs to walk or run frequently for significant distance and time. All this happens naturally in play when we are young, and we need to keep that kind of activity going for life. For adults, I convinced the best return on time and effort is 45 minutes in a gym, weight training at a pace that keeps your lungs working hard and works your muscles to exhaustion when finished. No other form of exercise will do as much to maintain or recover strength and muscle mass into advanced age.
Nutrition:
You are what you eat, and you need to eat a wide variety of real foods. Real foods are typically found on the outside walls of the grocery store, while manufactured foods are found in the inner isles. The serious enemy of health is manufactured and processed food products, with few exceptions. Eat real, organic fruits, vegetables and naturally pastured animals. Eat only whole grain products, and keep them a minor part of your diet. Avoid nacks?except for nuts. Eliminate sugar, refined grains and their products, soft & fruit drinks, high fructose corn syrup and all refined and hydrogenated oils and products that contain them. The general rule- if it comes in a bag, box or can, it probably not good for you.
Rest, Recovery and Relaxation:
Adequate and sound sleep is imperative for health. You cannot short yourself in this area or you will induce disease and shorten life. You cannot live life at high constant stress levels without doing damage to health. New studies show that both of these will push you into metabolic syndrome in just days or weeks. You cannot exercise too often, too hard or too long without depressing the immune system and scuttling the progress you hope to make in muscle gain and fitness. We have to have down time where we rest and allow our bodies, minds and endocrine system to regenerate. Significant, frequent times of positive pleasure are very good for us./li>
Supplements:
I put supplements in three classes; nutritional, performance enhancing and aging compensation. Nutritional supplements make up for the lost quality of the food supply system, or for limited or poor eating habits. They feature vitamins, minerals and food extracts to supply adequate or superior essential nutrient levels. Performance supplements generally let you run harder, push more weight, tire later and recover faster and more completely from exertion. I find them very helpful in maintaining energy for my activities and recovering my sense of purpose. Aging compensation supplements help reduce the impact of aging. For example; stomach acid production slows as we age, making it difficult to absorb minerals and utilize protein ?so take Betaine HCl with pepsin and digestive enzymes. Testosterone levels ramp downward with age - so take herbs and extracts that boost its production. Likewise growth hormone levels decrease ?so take a night-time secretagogue mix that raises it. The market place abounds with supplements that work quite well to meet all these needs, and life is significantly better using them.
Attitude and Thinking:
Do you look at the "loss" side of life more than the "Blessing" side of our experience? Do you expect life to crap on you in the near future, or expect that something engaging and fulfilling is coming around the corner? I do know this ?I once was mostly negative about life and my glass was less than half full, but I found and used valuable strategies to change my thinking and become an optimist. Being an optimist makes life a much more rewarding, engaging and enjoyable proposition. The difference is very much about the words and images you chose to represent your internal experience of events and situations. You can learn to run your brain such that life is interesting, fun and fulfilling. My starting point was the book nlimited Power?by Anthony Robbins; you might give it a try if you are currently stuck in the negative universe. Starting from his book I learned how to use the strategies of Neuro-Linguistic Programming (NLP), Hypnosis, and Emotional Freedom Techniques (EFT) to make rapid and lasting changes to my attitudes and behaviors. By the way, adhering to the principles in the first 5 categories above will, on their own, change the way your brain works for the better.
These are six strategic areas where a modest investment of inquiry and application leads to a potentially long and healthy life; a life of quality living. Soon enough we depart this world. Why not minimize the pain and suffering, and maximize the joy and pleasure of good health and functional fitness while we are here ?life is a gift to be relished, is it not?
2012年5月25日星期五
Why do need Personal Fitness Trainer
Personal Fitness Trainer: A person who is professionally trained in health/fitness program who evaluates, motivates and trains trainees about their health fitness and meet them to their healthy lifestyle goals with their schedules. Trainers also measure their trainee strengths and weaknesses with fitness assessments. A good trainer will always listen closely to what you say and make sure he understands your goals. A good trainer will regularly assess your progress and change things if necessary.
Why we Need Personal Fitness Trainer:
Today everyone life is very hectic, stressful, short timing and in between lot of people want to stay fit. But these people are either doing it the wrong way or simply lack motivation. That's why they need personal fitness trainers. So it is being one of our demands. A personal trainer will pay close attention to your exercise form, fitness workout plans and nutrition plan. A personal fitness trainer has a quality of a motivator, a hard-driving, a gentle approach and having a capability of guidance without any pressure.
A trainer provides help in ways:
Balanced our diet at Regular Intervals.
Improved physical performance, heart condition and health outcomes.
Body fat loss/weight loss, shaping and muscle toning we feeling better.
Increasing energy and stamina in sports performance. Increasing muscle strength, muscle endurance and muscle flexibility.
Reducing stress and anxiety and improving coordination.
The Personal Fitness Trainers & online personal trainer guide their trainees in their workout, aerobics and weight training. They also monitor the trainee body fat and heart rate to evaluate their progress. A good personal trainer has a multitude of skills. Personal Trainer are not only well organized, but also patient, have an analytical mind, good motivating skills and are good very listener. Also they should be self-motivating and a role model for their trainees.
Why we Need Personal Fitness Trainer:
Today everyone life is very hectic, stressful, short timing and in between lot of people want to stay fit. But these people are either doing it the wrong way or simply lack motivation. That's why they need personal fitness trainers. So it is being one of our demands. A personal trainer will pay close attention to your exercise form, fitness workout plans and nutrition plan. A personal fitness trainer has a quality of a motivator, a hard-driving, a gentle approach and having a capability of guidance without any pressure.
A trainer provides help in ways:
Balanced our diet at Regular Intervals.
Improved physical performance, heart condition and health outcomes.
Body fat loss/weight loss, shaping and muscle toning we feeling better.
Increasing energy and stamina in sports performance. Increasing muscle strength, muscle endurance and muscle flexibility.
Reducing stress and anxiety and improving coordination.
The Personal Fitness Trainers & online personal trainer guide their trainees in their workout, aerobics and weight training. They also monitor the trainee body fat and heart rate to evaluate their progress. A good personal trainer has a multitude of skills. Personal Trainer are not only well organized, but also patient, have an analytical mind, good motivating skills and are good very listener. Also they should be self-motivating and a role model for their trainees.
2012年5月24日星期四
How to be your self's personal fitness trainer
Exercising and performing fitness routines everyday would be easy if you have your own personal fitness trainer who can tell you all the things that you need to do to stay in shape and be healthy. However, if you are very dedicated in your fitness regimens and you are so determined to know the whole physiology of exercise, there is a possibility that you can be you owns personal fitness trainer. For some, hiring a personal fitness trainer would be a waste of money. Why hire a personal fitness trainer when you can learn and find everything that they teach you in the internet or books. For some reasons, health buffs can be considered as themselves personal fitness trainer because they make their own exercise routines, plans out their diet, calculates calorie intake and manages cardio workout routine. The outcome of your exercise routine can be very positive when you are your self personal fitness trainer. The main reason for this is that you know your body too well, you know when to stop, you know when you had enough and you can listen to your body and somehow change or alter the exercise routine to and set it to an intensity that is suited for you.
Beginning with the basics of personal fitness trainer In order to be your self personal fitness trainer, every personal fitness trainer must have the following knowledge in exercise which would include the two basic for exercise which is the aerobic and anaerobic. Aerobic exercise can range from running, swimming, cycling, Tae-Bo, or anything that allows you to utilize oxygen efficiently. On the other hand, anaerobic exercise is the opposite wherein you do not make use of oxygen. Exercises like weight lifting and sprinting are good examples of anaerobic exercises. On the other hand, a personal fitness trainer must have a wide knowledge in diet and nutrition. This aspect of fitness will define the outcome of each exercise routine. Whatever food is taken will have some remarkable effect to the body. A personal fitness trainer must know the basic food groups as well as how to compute desired calories which is unique to every individual. Lastly, a personal fitness trainer must be flexible to alter exercise and diet. These factors when fine tuned can be very effective in meeting an optimum level of fitness.
Motivations for personal fitness trainer Exercising can be very draining especially if the routines are very hard. When an individual is exercising to its limits, all ha can think of is when it would end. However, personal fitness trainers are able to develop ways to motivate individuals to pursue exercising until they meet their goal. A good way to motivate an individual is through positive reinforcement. Telling him or her about the progress of the exercise which is evident on the way he or she looks. Also, altering the type of exercise can be effective so as to prevent boredom from repetitive exercise routines. In order for you to be an effective personal fitness trainer for yourself, knowing the significant attributes of a personal fitness trainer is essential.
Beginning with the basics of personal fitness trainer In order to be your self personal fitness trainer, every personal fitness trainer must have the following knowledge in exercise which would include the two basic for exercise which is the aerobic and anaerobic. Aerobic exercise can range from running, swimming, cycling, Tae-Bo, or anything that allows you to utilize oxygen efficiently. On the other hand, anaerobic exercise is the opposite wherein you do not make use of oxygen. Exercises like weight lifting and sprinting are good examples of anaerobic exercises. On the other hand, a personal fitness trainer must have a wide knowledge in diet and nutrition. This aspect of fitness will define the outcome of each exercise routine. Whatever food is taken will have some remarkable effect to the body. A personal fitness trainer must know the basic food groups as well as how to compute desired calories which is unique to every individual. Lastly, a personal fitness trainer must be flexible to alter exercise and diet. These factors when fine tuned can be very effective in meeting an optimum level of fitness.
Motivations for personal fitness trainer Exercising can be very draining especially if the routines are very hard. When an individual is exercising to its limits, all ha can think of is when it would end. However, personal fitness trainers are able to develop ways to motivate individuals to pursue exercising until they meet their goal. A good way to motivate an individual is through positive reinforcement. Telling him or her about the progress of the exercise which is evident on the way he or she looks. Also, altering the type of exercise can be effective so as to prevent boredom from repetitive exercise routines. In order for you to be an effective personal fitness trainer for yourself, knowing the significant attributes of a personal fitness trainer is essential.
2012年5月23日星期三
Fitness Trainer Boredom Busters
One of the biggest obstacles to staying on track for fitness is losing motivation. People are just starting an exercise program can find themselves quickly tired of the same routine. Keeping exercise appealing and maintaining a good fitness perspective is key to long-term success.
If you have to watch the exact same episode of your favorite television show every day for the rest of your life, you would probably be banging your head against the wall by the end of the week. You would change the channel, pick up a book, or do anything you could to avoid something you once enjoyed.
Yet, many people starting on a fitness program feel compelled to follow the same routine, day after day after day, and consequently fall off the exercise wagon due to sheer boredom.
That is why, most people would want the services of a fitness trainer in order to provide them the different portions of the fitness program in a more livelier style.
Fitness trainers are actually those who are expert in analyzing and creating a fitness program that is right for you. They are the ones who will calculate your appropriateness to a certain program with regards to your itness level,?create the program according to your specific needs, and keep you stimulated and inspired by giving you activities that will not bore you.
But then again, as with other entities included in the fitness world, not all fitness trainers are created equal. They may vary from the different trainings that they have, the health education they have acquired, and the skills that they have learned.
Hence, it is important to consider some factors that will determine if a certain fitness trainer is right for you. Here is how:
1. Certification
Like any item or product, the quality is sometimes measured and determined through the certification that goes with it. Hence, before you choose your fitness trainer, it is important to verify if the trainer is duly certified by a highly regarded fitness association.
It is also best to choose a trainer that has a CPR certification or first aid qualifications.
2. Education/Trainings
Be sure to choose a fitness trainer who had acquired an adequate training and education as far as health and physical fitness is concerned.
Even though it is not necessary, trainers who have acquired education connected with health or any other related field will definitely have an edge over the others.
3. Knows how to give the right attention
A good fitness trainer should know how to provide his or her client an undivided attention whenever their session is going on. In this way, the trainer will be able to focus more on the details that needs attention and immediate considerations.
4. Knows how to track development
It is best to choose a fitness trainer that knows how to track his or her client progress as far as fitness is concerned.
In this way, the trainer will be able to generate new activities and trainings designated for a particular result of the client.
5. Good Personality
Since you will be dealing most with your fitness trainer, it is best if you will look for somebody with a pleasing personality, somebody whom you can be comfortable. It is best to hire the services of somebody whom you can easily get along with.
Boiled down, the services of a fitness center and the contributions it can give you while working out on those belly fats, are, indeed, one of the best help that you can get from a professional person who knows what he is doing.
Hence, it is best to choose the best person who can give you the best services that you need so that you will never get bored again.
If you have to watch the exact same episode of your favorite television show every day for the rest of your life, you would probably be banging your head against the wall by the end of the week. You would change the channel, pick up a book, or do anything you could to avoid something you once enjoyed.
Yet, many people starting on a fitness program feel compelled to follow the same routine, day after day after day, and consequently fall off the exercise wagon due to sheer boredom.
That is why, most people would want the services of a fitness trainer in order to provide them the different portions of the fitness program in a more livelier style.
Fitness trainers are actually those who are expert in analyzing and creating a fitness program that is right for you. They are the ones who will calculate your appropriateness to a certain program with regards to your itness level,?create the program according to your specific needs, and keep you stimulated and inspired by giving you activities that will not bore you.
But then again, as with other entities included in the fitness world, not all fitness trainers are created equal. They may vary from the different trainings that they have, the health education they have acquired, and the skills that they have learned.
Hence, it is important to consider some factors that will determine if a certain fitness trainer is right for you. Here is how:
1. Certification
Like any item or product, the quality is sometimes measured and determined through the certification that goes with it. Hence, before you choose your fitness trainer, it is important to verify if the trainer is duly certified by a highly regarded fitness association.
It is also best to choose a trainer that has a CPR certification or first aid qualifications.
2. Education/Trainings
Be sure to choose a fitness trainer who had acquired an adequate training and education as far as health and physical fitness is concerned.
Even though it is not necessary, trainers who have acquired education connected with health or any other related field will definitely have an edge over the others.
3. Knows how to give the right attention
A good fitness trainer should know how to provide his or her client an undivided attention whenever their session is going on. In this way, the trainer will be able to focus more on the details that needs attention and immediate considerations.
4. Knows how to track development
It is best to choose a fitness trainer that knows how to track his or her client progress as far as fitness is concerned.
In this way, the trainer will be able to generate new activities and trainings designated for a particular result of the client.
5. Good Personality
Since you will be dealing most with your fitness trainer, it is best if you will look for somebody with a pleasing personality, somebody whom you can be comfortable. It is best to hire the services of somebody whom you can easily get along with.
Boiled down, the services of a fitness center and the contributions it can give you while working out on those belly fats, are, indeed, one of the best help that you can get from a professional person who knows what he is doing.
Hence, it is best to choose the best person who can give you the best services that you need so that you will never get bored again.
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