Archive | October, 2015

Why Swimming Is a Good Cardiovascular Exercise

Swimming could be done as a cardio vascular exercise to increase cardiovascular fitness, the value of which shall be explained later. First you need to know what cardiovascular fitness is and why we need to do cardiovascular exercises in order to improve our cardiovascular health to the maximum.

  • Cardiovascular fitness

Cardiovascular fitness is the ability of your body to efficiently transport and use oxygen, these means having healthy organs that function properly for example your heart and lungs. If you are fit and healthy your heart functions properly and pumps blood and oxygen as is needed by your body but if you are not as fit as you should be then your heart is not efficient in doing its functions and health problems to build up. One of the best ways to improve cardiovascular fitness and efficiency is to exercise regularly. There are many cardiovascular exercises but for this article we are only going to focus on the benefits of swimming for maintaining or improving cardiovascular fitness.

  • How swimming improves cardiovascular fitness

Swimming can be an excellent form of cardio provided we swim with the intention of getting a proper workout during our time in the pool, if you are swimming for cardiovascular fitness you are not relaxing in the pool, you are hitting those laps hard and going as fast as possible in order to raise your heart rate. If you get used to swimming regularly, you could end up being able to do many laps in the pool which would be more beneficial. You see with swimming you will get out of breath and there is a lot of holding your breath and controlling your breathing rate going on, this trains your lungs and over time your lung capacity increases. That means your lunges can now take in more oxygen which will then be transferred into your bloodstream. Your heart will improve and be able to pump more oxygen and blood per heart beat.

Choosing to swim as your cardiovascular exercise will help you increase your muscular and cardiovascular endurance, this improvement in your fitness levels will in turn make daily activities easier to do because you will have more energy and you will feel like a million bucks. Plus there is an advantage to swimming instead of doing other cardio exercises is that because your body is fully supported by the water there is less negative impact on your body because you do not have to support your body weight and the extra force that is present when you do other cardiovascular exercises such as jogging.

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Fat Burning Cardio Workouts – Free, Fast and Easy

Fat burning cardio workouts are pretty easy, as long as you have the motivation to stick with them. Pretty soon you’ll be slimmer and trimmer if you combine them with a healthy eating plan. To top it off they are also free.

Do some sort of aerobic activity every day for thirty minutes. Your heart will pumps faster, but not so fast as to strain it. When it is enough to work up a sweat you’re doing aerobic exercise. This can include the stationary bike, swimming, jogging and even walking. There are loads of other activities also. Mow your own lawn instead of using a service. Again all these don’t cost you a dime. Include intervals into the aerobic work outs. These are bursts of higher activity that help boost the metabolism even more. For example if you are walking, try to run for a minute.

It is definitely incorrect to think exercise only has to be three to five days a week. Don’t believe it. You should exercise each and every day. For an activity that will be repeated every day, make sure it’s something not too hard. This way you won’t be tempted to skip it. The best way to burn stored fat is to exercise before breakfast or at the very least before your next meal. Throw in an extra ten to thirty minute walk after lunch or dinner to this exercise routine, in addition to the thirty minutes. Keep in mind that life is full of other opportunities to be mobile, whether it be parking further from the store for a little walk or raking the leaves instead of making the kids do it.

You should Do simple and easy weight exercises three times a week. The increased muscle mass means a faster metabolism. A faster metabolism means you burn more calories, and therefore more fat, even when you’re simply performing routine, day to day activities. An added benefit is You’ll also feel better and look better just because of the toned muscle.

Never skip a meal. Doing so places your body into starvation mode where it burns calories more slowly. A slow metabolism is not a friend of fat burning. Remember too that eating too little will also drop the body into starvation mode. Most people need to consume at least 1200 calories daily.

Results are pretty special when fat burning cardio workouts combine with healthy eating. It doesn’t have to be hard and it’s also free. In fact if it’s too difficult you’ll lose motivation and quit the program. Studies show that most people keep at it less than one month with a new workout routine. Don’t be one of these start and quit health enthusiasts.

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The Most Important Body Part For Muscle Building

If I were to ask you right now “What’s the most important body part to train and maintain strong for building muscle mass what would be your answer? If you ask 100 different weight lifters you’ll probably get 75-100 different answers. Well, I’m here to tell you in this article which one it is and why.

I guarantee you that most will say that if you were to pick one body part, and just one, that has the biggest impact in how much weight you gain and muscle you build it would be “legs”. I assure you that would be the number one answer. With all of the magazine and sites saying that “if you want to build bigger arms, train legs. If you want to build muscle overall on the body, ya gotta squat!”. Hmm, I can see the reasoning behind that.

Those that don’t answer “legs” will more than likely say that the most important body part to train would be you back, with heavy deadlifts and bent over rows. They’d probably claim that the strength, power, and thickness you get from training back intensely is going to result in you gaining quality weight all around, especially if you’re a naturally skinny individual.

And so on and so forth. I could go on and on. But I’m here to tell you that no, it isn’t your legs. No, it isn’t your back. Nor your chest, shoulders, arms, or anything else for that matter. The most important body part to train if you are looking to build muscle mass naturally and gain weight fast is…..your brain!

“C’mon! What are you talking about!”, you may be thinking. Well, “think” (pardon the pun) about this: how many times has the way you “feel” caused you to think you’re too tired or not motivated enough to go to the gym and workout? How many times you “not feeling it today” resulted in you not giving it your all in the weight room? How many times has you “not thinking you’ve got enough time or are too busy this week” caused you to skip out on weeks of muscle building, weight gain-stimulating bodybuilding work outs?

Do you see were I’m going with this?

Lately, in the last handful of years there’s been a spike in popularity in “self help” books, programs, DVDs, CDs, website, etc., all preaching how you must have the right frame of mind to achieve success and reach your goals, whatever they may be. (Usually these are geared towards money making and the like, but the principles apply to just about anything, including doing what it takes for building muscle mass ).

The brain, or better said, the mind is always going to be the bottom line in how well, how consistently, and how intensely you bodybuild to obtain the physique you so desire. So, sure, hitting legs hard is very important. Training back, from top to bottom, is also crucial. But the biggest piece of the bodybuilding / fitness puzzle is and will always be your state of mind!

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How to Have Six Pack Abs

Are you looking to get the perfect six pack? You want to look more attractive and be in good shape. Six pack abs are a great thing to have and you will feel proud of yourself. Getting yourself in shape is good for your health.

Here is where you start to get your six pack. You must lose some weight to get rid of the fat on your stomach area. You must do this because otherwise your fat will be covering up your six pack and you won’t be able to see it. Losing that fat is easier then you think. You must combine weight lifting with a cardiovascular exercise. The reason you have to combine them is because without doing any weight lifting you will lose the muscle. If the only thing you do is weight lift then you won’t burn the fat fast enough making it an extremely long time to obtain six pack abs.

You must build up muscle with exercises. The thing you want to remember, you don’t want to just do ab exercises because each exercise targets the whole body in a different way. You don’t want to lose out on the effect that one exercise might have. Do basic exercises like push ups and sits ups. It can be as simple as that.

Make sure you drink a lot of water. It is recommended that we have 8 cups of water each day which is approximately 2 liters. Water will keep you hydrated when you are working out plus it will help burn the fat. The human body is made up of 75 percent water.

Self motivation is the key to getting six pack abs. By keeping yourself motivated and doing your exercises in your exercise routine, you will be able to have sexy abs.

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Superior Cardio – The Best Cardio Workout Ever in the Comfort of Your Home!

Now when you hear the word “cardio” don’t always assume that it is aerobic cardio. The fact is that you can burn a ton more calories, body fat, and achieve superior cardiovascular fitness by engaging in anaerobic activity. This is where the overhead kettlebell swing comes into play!

By now you may be familiar with the ancient kettlebell. The kettlebell is an ancient strength and conditioning device that has been used by the world’s greatest athletes and strongmen for over three centuries. This device is perfect for you to use to execute an array of cardio exercises right at home. Even though kettlebell training is an extraordinarily versatile form of training I am only going to discuss a single exercise for the sake of this article. The overhead kettlebell swing is a high intensity cardio and muscular endurance exercise that is sure to give you superior cardiovascular fitness and will incinerate your body fat.

The double arm overhead kettlebell swing is performed by you grabbing the bell with both arms and swinging it from between your legs all the way up to above your head. In order to execute this lift you must be very familiar with the proper technique that is involved in the movement. To begin, in order to swing the kettlebell you must learn how to perform a certain movement known as the hip snap. This is done by you constantly and fluently flexing and extending at both your hips and knees to create the necessary momentum to swing the kettlebell. Once you initiate this movement you will want to allow the bell to build up enough velocity in order to take it all the way up to above your head. You need to make sure that you are in total control of the weight and that you have plenty of ceiling clearance when you perform it.

This cardio body fat blasting workout will change your life! This is a cardio exercise that I guarantee will burn fat right off of your body and get you into the best shape of your life. Remember that anyone can train hard, but only the best train smart!

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Hardgainer Workout Routine

Most hardgainers learn the hard way that they need a workout routine designed specifically for them to achieve success in the weight room. Hardgainers have different bodies than most of the people at the gym who bulk up easily. Their muscles recover slower than these people’s do so they need a workout routine that accounts for this.

Most workout routines people use would not work for a hardgainer. These routines force them to work out too often and when their muscles are tired and overstrained. This only weakens the muscles and can lead to injury and illness.

Hardgainers need a workout routine that allows for more rest. Their muscles simply can’t take the workload of any other training program. A great routine consists of workouts that last less than an hour. Any session longer than an hour will overstrain the muscles and force an extended recovery time. One-hour workouts are prefect for triggering muscle growth. These workouts should be either 3 or 4 times a week. It’s best to take a day off in between workouts.

The other key to building muscle is practicing good eating and sleeping habits. Hardgainers especially need to eat healthy meals and eat lots of them. During the day, hardgainers should mix in small, healthy meals to compliment the bigger meals of breakfast, lunch and dinner. A protein shake after a workout and before bed is great for muscle growth.

Sleeping is another important ingredient in muscle growth. This is when the muscles grow the most so that is why it’s important for hardgainers to get 7 to 8 hours of sleep every night.

When you take the time to evaluate every aspect of the weight gaining process, even a hardgainer can add weight and build muscle like everyone else.

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P90X MASS – Building Muscle With P90X

Let’s face it, anyone that has participated in the P90X exercise program knows that it was designed to help you build lean muscle and shed unwanted pounds and fat. Some of the P90X before and after pictures you see on the internet are simply amazing, they just confirm that this program is no joke and one can easily achieve their fitness goals by following it.

P90X is so effective in getting you ripped that it’s very difficult to build muscle mass when following the program to a tee. It’s great for those that want to drastically tone up but how about those that are happy with their body fat percentage and want to gain muscle? Below are just some of the key components that are absolutely required when your goal is to build muscle mass via P90X.

Train with Heavier Weight: One of the most important factors when trying to gain muscle is to lower your rep count while increasing your weight. You should be doing 6-8 reps and make sure you are using a weight that you will absolutely fail on the last rep. If you can only do 4 reps, take a few second break and try to do another 2-3. 12-15 reps should be done when your goal is to tone up and build lean muscle.

Nutrition: Eat more calories! You must increase your calorie intake if your goal is to build muscle. Most people feel like they can eat whatever they want but this could not be further from the truth. Yes, you will need to eat more but reach your calorie goal by eating high-quality foods. For muscle growth, carbohydrates are not as essential as protein and fats. Your body will not be able to build bigger muscles without an ample amount of protein. You should at least shoot for 1 gram of protein per pound of body-weight. If you weigh 200 pounds, you should consume at least 200 grams of protein a day. Don’t get me wrong, carbohydrates are also very important as they fuel your muscles and provide your body with the energy needed to complete a P90X workout at a high intensity level.

Eliminate a Cardio Workout: Too much cardio slows down muscle growth and P90X has plenty of it. Think about it, even the P90X resistance training routines are somewhat cardio-type workouts. You are constantly moving and completing each exercise one right after another with little or no break.

Recovery Drink: I highly recommend some sort of recovery drink no matter what fitness program you are participating in but I feel that it’s all out mandatory when you are trying to build muscle mass. A post-workout recovery drink with carbohydrates and protein stops the breakdown process that occurs after a workout and stimulates muscle repair and growth. It’s very important to supply your muscles with the nutrients needed after an intense workout, especially when the focus in on building muscle.

Following these tips will help you build muscle mass with P90X. Remember to fight for those extra reps, most people give up too early so break through that mental barrier and muscle up 2-3 more. Also, do not underestimate the nutrition piece as it plays a critical role in building muscle. Drink plenty of water (body weight (lbs) x.06 = water intake in ounces) and if at all possible, try to eat 6 meals a day spread out every 2-4 hours.

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Cardio and Fat Loss – Should You Still Use Long Cardio Workouts to Burn Fat?

When you go to the gym and look around a little, then you will notice that those people who want to lose fat are on some type of cardio machine, and those people who want to build muscle are lifting weights. The majority of people, who want to get rid of fat, always use cardio exercises to achieve their goal. But is it really necessary to spend hours and hours every week doing boring cardio workouts? Or is there a better way to lose fat?

Using long cardio workouts to burn fat?

The number of people who actually are able to lose a lot of fat and keep it off, are very small indeed. People very often get some “advice” from a fat loss “guru” and then put it into practice without even thinking about it. Even when they do not get the results that they want, they still do the same thing over and over again. But if something does not work like you want to, then take time off and find out what is the problem. Most of the time the problem is that people are using the wrong exercises to burn fat.

Although cardio workouts to burn fat are important, but you also have to do them right, or else you will do more harm than good for yourself. The danger of doing very long cardio workouts, is that you lose muscle mass along with fat. The less muscle you have, the slower your basal metabolic rate (BMR) is, and the less calories you burn.

Another reason why cardio workouts are not that effective as people think, is because your body as it gets into better shape, gets more efficient at burning calories. So it takes a lot less calories or energy to do the exercise. So you have to constantly make your workouts longer to burn the same amount of calories, as you did before, and this means muscle loss. Long and boring cardio workouts also have no effect on your BMR, but building muscle with weight training does. Weight training really is even more important, when it comes to fat loss, than long cardio workouts actually.

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Golf Workout Tips With Specific Strengthening and Flexibility Exercise for Golf Fitness

Make no mistake about it, golf is a sport and it demands a certain amount of athleticism. With that said, there are certain aspects of playing golf that can be improved through directed exercising. Most of these exercises are designed to improve overall performance while others are designed to help prevent injuries.

The Golf Swing

While walking and climbing on a golf course with a bag of clubs strung over the back provides a decent workout unto itself, it’s the golf swing that tests the limits of what the human body can do. Many a golf expert will be quick to point out that the golf swing is kinetically opposed to how the human body normally functions. In order to create a good golf swing, a golfer has to retrain their body to go against its convention.

Golf Workout Tips

Exercises that will most benefit a golfer are focused on strength and flexibility. The strength exercises will focus on the arms, legs and back while exercises intended to improve flexibility will be directed at the joint areas, namely the knees, hips and shoulders.

Strength Exercising Tips for Golfers

1. The Legs – The power in a golf swing comes from the rotation in the hips and leg strength. Leg exercises like leg presses and jogging will improve the endurance of the legs and help the golfer to maintain stability and drive the ball better. Also, exercises that focus on the hamstring will strengthen that muscle and help prevent injuries that might occur while climbing up and down hills or into sand traps. Remember, you aren’t looking to build mass, you just want to tone the muscles.

2. The Arms and Wrists – The best exercise for the arms and wrists would be curls done with dumbbells. In order to avoid building mass, you might want to use lighter weights with more repetitions. Any type of isometric arm exercise would also be helpful.

3. The Back – The golf swing puts a lot of torque on the lower back. The best exercises for the lower back and stomach muscles would be waist bends and sit ups. By varying the speed of these exercises, you can help tone the lower back muscles without building mass. This also improves flexibility and helps to prevent injury.

Flexibility Exercising Tips for Golfers

1. The Knees – During your golf swing, your knees will need to move side to side. Any type of pivoting exercise will help to tone the muscle around the knees, helping to keep them stable.

2. The Hips – The most important part of your body during the swing is your hips. The rotation of the hips will dictate how you come to the ball on the downswing, which dictates whether or not you can control your direction. Any isometric exercise that tones the trunk of your body should help give you the “core” strength you need to deliver a consistent swing.

3. Shoulders – The range of motion limitations of your shoulders will be tested with a golf swing. Exercises that emphasize moving the arms in a circular motion will help to keep your shoulders flexible and stable during your swing.

The Warm-up

Between walking and swinging golf clubs 200-250 times per round (practice swings included), every part of your body will be used and tested during the day. As is the case with any other physical sport, it is important that you stretch key parts of your body before picking up a golf club. You can devise a good warm-up routine by practicing the same routine prior to any workouts you use to improve your overall golfing performance. A good warm-up is the key to preventing injuries that are certain to ruin your day of golf.

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6 Essential Muscle Building Tips

Muscle building can be great fun and pleasure. Muscle building for many people is a life style or sometimes even the profession. Muscle building is also a skill that should be applied with precautions to get the best results and not to harm you.

Here are some muscle building tips for you.

Create your training program in such way, so it includes all muscle groups. The body you are willing to create should be proportional and symmetrical. You don’t want to get wide shoulders and tiny, little legs.

Your exercises should be different for every muscle, as every exercise trains only one part of the muscle. Use all the techniques you know to appropriately develop every muscle of your body.

If your goal is to build your muscles, that you absolutely have to modify your diet. You must eat one gram of protein per pound of the bodyweight every day, no matter whether you train or not.

If you can not achieve the needed amount of the proteins by means of the regular food, you can find out the information about the protein supplements that are freely available in most of the shops and on the internet.

Your training should be constant and regular. The weight increase should be slow but constant. You can also increase the number of times you lift the weight instead of increasing the weight.

Muscles should have an appropriate rest after the training, as they need time to relax, renew, and grow. Do not overtrain.

Use these basic muscle building tips and you will get a great result.

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