ISSUE 3 JANUARY 2014 – Price £2.99 – Get Active
Think you’re In Shape? Better Think Again!
10 Ways to Get Back Into Shape
Selecting the Perfect Fitness Center Meditation For Weight Loss Can Sitting Still Really Help You Lose Weight?
Losing Weight with Antioxidants
FITNESS & LIFE
On the inside 5
Fitness as a Career
6
Aerobics and Fitness
7
Exercises in Older Age
9
Fitness & Life
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10 Fitness and Kids 11 Fitness Equipment
12 How to set up a Fitness Center 13 Selecting the Perfect Fitness Center 15 Selection of Fitness Trainer 16 Three Deciding Factors for Fitness
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17 Meditation For Weight Loss - Can Sitting Still Really Help You Lose Weight? 18 3 Super Sweet Fruits That
On the inside 20 Losing Weight with Antioxidants 21 Cardio Exercise - Good for the Heart 22 10 Ways to Get Back Into Shape 23 The Secret to Weight Loss and Feeling Great 24 Aloe Vera - Nature's Miracle 25 The Importance of Specialized Cycling Shoes
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26 Walking or Running Exercise, What's Best? 28 How to Resist the Sugar Monster 29 How Cardio Gets Rid of Cellulite 30 Fitness Boot Camps 31 Think you’re In Shape? Better Think Again!
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FROM THE EDITOR Welcome to this month’s issue of our magazine. This month we bring you some great new articles that will help you fast track your goals and success.
We work hard to put together each issue of this magazine and welcome the feedback and contributions from all our loyal readers. A publication like this would not be possible without the support of our valued advertisers who provide relevant products and services for our readership. Please visit our sponsors as they know what you need to help you with all your endeavors. Lastly I’d like to congratulate you for investing your time to educate yourself by reading this magazine. We are proud to be able to help all our readers, and look forward to serving you for many years to come. Regards, The Editor @fuzionactive – twitter
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FITNESS AS A CAREER Nowadays, everybody wants to choose a perfect career for them. This is not only a rigorous but also has to be done with diligence. It has been seen that while selecting career, very few people considers fitness. Fitness as a career is not at all a bad option and on the contrary can prove to be quite effective. Fitness industry is one of the fastest industries in the contemporary market. If a person enters this industry in a young age then he has enormous chance of making a good living out of it.
First you will have to contemplate that whether you have a flair for helping other people by guiding them through their busy lives to select an optimum fitness routine. If you have natural interest in this area then you indeed have a significant advantage. This is true for any other career avenue as well. The next step is that you will have to decide that what are the specific areas or domains that you want to concentrate and specialize in. you have determine this by asking yourself deep questions and also searching for more information which will offer greater options.
The next step is to meet with professionals who are active in that particular are that you want to specialize in. gather information such as work load, job satisfaction and payoff from them. This will help you immensely as you will be able to mark the pros 7 cons of the industry.
Once this is over the most important part has to be done. That is the choice of educational institute. This is very significant as you selection of the institute will determine the quality of knowledge that you will be imparted with. This should be done without losing patience and analyzing all the details and curriculums that the institute offers. All this has to be considered while getting into a career in the fitness business.
Fitness industry is one of the fastest industries in the contemporary market. If a person enters this industry in a young age then he has enormous chance of making a good living out of it.
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AEROBICS AND FITNESS
Aerobic fitness regimes facilitate free flow of oxygen throughout the whole body which results in strong and healthy lungs. This is very significant for the purpose of smooth functioning of the body. Aerobics also help us to get away from our hectic lives for a while.
The blood pressure & cholesterol levels must be maintained for proper fitness of a body. It is seen that as a person tends to get older, these levels increase resulting in fluctuating health. Only dietary precautions are not enough to keep the levels in check. It has been proven that aerobics contribute greatly in keeping these in check.
The heart and all the muscles of the body also benefit greatly from aerobics. The heart is the center of blood circulation in the body. If the heart is healthy then a person has a lot better chance of remaining disease free. But it should also be ensured that a person maintains all the other dietary precautions too apart from aerobics.
Aerobics generally burn a lot of calories which results in overall higher energy level in the body. This keeps the body fit and also increases the life span of the person. There is nothing like exercise which is simple and yet very much effective. Thus aerobics serves many purposes of the body that benefit the person directly.
Aerobics generally burn a lot of calories which results in overall higher energy level in the body. This keeps the body fit and also increases the life span of the person. In most instances it is seen that a person only cares for his fitness when he is diagnosed with certain diseases. This is not the right approach. A person must be aware and actively maintain a fitness discipline throughout his life. If he succeeds in doing so then it is more than likely that he is not prone to such diseases. One of the most important aspects of fitness is aerobic fitness. Aerobic fitness refers to the exercise disciplines such as running, cycling, walking etc. in this article we will discuss the benefits of aerobic fitness.
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Exercise in Older Age As we get older, the resistance power of our body tends to grow weaker and we become more prone to diseases. A lot of precautions have to be taken in order to prevent illnesses. Exercise is one of the best ways to keep a person fit in older age. Research has also proved that exercise helps to eradicate quite a few diseases that come with aging. In this article we will discuss a few reasons as to why a person should exercise even more when he is older. Insomnia- It has been proven that exercise helps to reduce insomnia and facilitates more sound sleep. As a result of exercise the body usually gets tired and as a result a person sleeps well. It also addresses a lot of issues and counters depression which also contributes to the sleep.
As a result of exercise the bones become stronger and have the opposite effect on its aging. As we get older, the bones also become weaker. In this context through exercise, a person can maintain his strength of his bones.
Exercise results in making the heart more strong. Although one has to be careful as to not over strain himself. In general most doctors prescribe various exercises that would help in keeping the heart healthy and disease free.
Exercise results in making the heart more strong. Although one has to be careful as to not over strain himself. In general most doctors prescribe various exercises that would help in keeping the heart healthy and disease free.
Arthritis- Arthritis is such a disease that can make a healthy person almost invalid. It is also very painful and hard to cure. With proper and suitable exercise it is reduced and is even possible to cure. This is perhaps the greatest advantage of exercise. Today even doctors and physiotherapists prescribe exercise as a remedy to arthritis.
Stamina- exercise helps to increase the stamina of the body in older age. This has great relevance, as one grows older his physical stamina is substantially reduced. Through exercise he can regain the stamina and stay healthier than a lot of people of his age.
FITNESS & LIFE As we know, the benefits of physical are profound. One most important features of this is that fitness not only keeps you physically healthy, but also it increases your mental health and equips you with a general sense of peace. The most difficult step is to get started with your exercise. Once you start then gradually you can feel yourself striving towards the goals that you have in your mind. Additionally, exercise instills a sense of deep satisfaction and when you can notice the increase in fitness levels, you further get elated.
It all depends on your interest area. If you derive satisfaction from lifting weights then you will like to do that. Otherwise, if you are interested in aerobics then it will be best for you. Fitness is as much about relaxation as it is about rigorous training. It would be better if you consult to your physician before deciding on your routine.
Today, life is synonymous with hectic schedules, tension and depression. In all these we often forget to enjoy life as whole. When a person concentrates on the level of physical fitness then he automatically also increases his chance on easing tension. Fitness serves as a counter to all the effects of depression and life’s pressures. This is a proven fact.
Exercise resulting in fitness also instills a brand new feeling of freshness inside you. This could not be attained through any other means. This feeling of freshness helps you to cope with all the problems in your life and eventually makes you a better person.
If a person commits himself to exercise, then he not only improves his quality of life but also improves the living conditions of his family. If he radiates well being then it is obvious that his family will also feel happy and will be very satisfied. Thus fitness is such an n important part of our life.
When a person concentrates on the level of physical fitness then he automatically also increases his chance on easing tension. Fitness serves as a counter to all the effects of depression and life’s pressures. This is a proven fact.
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FITNESS AND KIDS Physical activities and exercise hold enormous significance in the life of every kid. If these habits are taken up from a young age then those habits have greater chance of remaining permanently. Outdoor exercise is most common when it comes to kids. It is a very common sight to see kids playing in playgrounds or in their backyard. What is not observed is that how these activities contribute greatly towards the overall development of the kids. In this article we will discuss a few methods and equipments which are very important for a child’s development.
While creating a backyard outdoor fitness area, parents should be very careful. The surface should be made soft and less slippery by adding grass. Equipment such as seesaw, slides and swings should also be constructed for children. Small pools with balls in it are also great examples. It should be duly noted that all the materials and equipment of the toys that the children handle has to be non toxic and infection free. The backyard must be duly checked for poisonous insects and other centipedes.
If a child’s parents also focus on their health and fitness then they set a very good example for the child. This in turn encourages the child to concentrate more on his own physical regimes.
The school that a kid is admitted in must possess sufficient means so that the kid is involved in a lot of physical activities. A school that focuses only on the educational development of the child is definitely not a perfect one, as emphasis must be given on the overall development of the kid.
Parental encouragement is another way to embed habits of exercise in a child. If a child’s parents also focus on their health and fitness then they set a very good example for the child. This in turn encourages the child to concentrate more on his own physical regimes.
An Overview As because a child has active fitness, the habits that he learns from an early age will remain with him throughout his life and will help to keep him healthy and disease free. Parents and teachers must assure that the child is receiving proper involvement in fitness activities and exercise.
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FITNESS EQUIPMENT One the most important activities while looking to increase your fitness is the choice of the various sports and work out instruments that are required for the physical training. This has to be done after taking into a lot of considerations and smart analysis. This is because that the choice of the right instrument has great to do with the level of physical fitness that you want.
It is recommended that everyone should take up physical activities and fitness regimes which will in turn increase the level of personal fitness in them. But one the most important activities while looking to increase your fitness is the choice of the various sports and work out instruments that are required for the physical training. This has to be done after taking into a lot of considerations and smart analysis. This is because that the choice of the right instrument has great to do with the level of physical fitness that you want.
Balls are one of the most common and useful instruments that are required for exercise. These balls could be for workout purposes as well as in sports such as basketball and volleyball. They are generally recommended to everyone who wants to do physical training. In addition they also provide good recreation.
Treadmills are very significant exercise equipment. Almost all the exercise lovers use it. It is an artificial platform that simulates artificial walking and running activities. These are very important for people are recovering from injuries and need slow introduction to rigorous physical activities.
Equipment that is greatly used while exercise is the workout bench. It is used to do sit ups and bench press and other activities. All the equipment used must be modern and should be adjustable or customable according to the requirement of the person doing the exercise.
Weights are also integral parts of exercise. A person who opts for weight training must do so after taking proper precautions and under the trained supervision of a professional supervisor. Otherwise it is possible that the person ends up injured and injuries that happen while weight training can be quite painful and leave a permanent damage.
All these above factors have to be considered while shopping for fitness equipment so that a person faces no hindrances while training to gain optimum physical fitness.
HOW TO SET UP A FITNESS CENTER With the uplifting of living standards of people every day, new avenues of business are coming up. Today young entrepreneurs are striving to gain from innovative work. Today, one of the most fast growing businesses is the business of a fitness arena. As people are getting more aware about the importance and advantages of keeping oneself fit, they are keen to join fitness centers. That is why the business of fitness centers is very lucrative today. In this article we will discuss the factors that one has to consider while setting up a fitness center.
A person who wants to set up a fitness business should himself possess a flair for the same. He should enjoy working out and must be familiar with all the innovations that occur time to time in this field. If a person doesn’t have interest then it becomes difficult to earn his living in this domain. The person should have all the relevant certifications and licenses that are required to run a fitness business. These documents should be procured legally after following the due process from the concerned authorities. It is very risky and illegal to run a business without them. Apart from having interest in the business is not enough as like all businesses, this also requires managerial skills. These skills help to grow the business and as well as make good profits.
Advertisement is a must as it is the only means through which one can garner publicity for his business. It has to be mentioned and well defined as to what else that person is offering that is more than what the regular fitness centers offer.
The quality of the services offered must be best in the market and fulfill all the promises made to the customer. In this regard proper feedback shall be gathered from all customers and potential customers wherever it is possible. Grievances must be redressed as earliest as possible.
Apart from having interest in the business is not enough as like all businesses, this also requires managerial skills. These skills help to grow the business and as well as make good profits.
SELECTING THE PERFECT FITNESS CENTER Fitness is a very vital part of our daily routine. It is of utmost importance that a person pays proper attention towards it. Fitness centers are nowadays very common phenomenon. Every city has hundreds of fitness centers. It is a difficult task to choose the fitness center which is best for you. It is often seen that fitness centers don’t follow what they preach and are not able to keep the tall promises that they make. In this article we will discuss a few possible ways through which one can select the ideal fitness center for him.
Know what you wantOne should be aware that what he wants when he is looking for a fitness center. Some people concentrate on just maintaining their weight while some other people may be very serious in their approach and prefer athletic workouts. The selection of the fitness centre is also influenced by the money that a person wants to spend on his fitness. They should analyze carefully that whether the fitness centre is offering all the things that he has in his mind.
A person shouldn’t be hurrying without going through all his options and then take a decision which is flawed. He should be patient and shouldn’t leave any stone unturned.
Take your time- It is sensible to take time while hunting for your perfect fitness centre. A person shouldn’t be hurrying without going through all his options and then take a decision which is flawed. He should be patient and shouldn’t leave any stone unturned.
Awareness- One should always be aware of the tariffs that the fitness center offers and the actual service that he receives. It could be possible that the quality of the service is not that up to the point as proposed earlier. They shouldn’t hesitate and should always ask questions as they deserve to know that how their money is utilized.
Hygiene- the fitness center where a person works out must have clean surrounding and maintain sufficient hygiene. A person can get ill if the surroundings are unhealthy.
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SELECTION OF FITNESS TRAINER
Today, everyone is keen on making keeping their body fit and in to be in good shape. However, it is of utmost importance that such fitness training is imparted by experienced professionals of the industry so that the chance of suffering from side effects is minimal. More often it is seen that a person falls victim to trainers who train them through the wrong techniques which permanently damages their body. Such trainers must be avoided at all cost. In this article we will discuss a few qualities that a person may look for while selecting fitness trainers.
Motivation- A good personal trainer is a person who motivates the person whom he trains in all possible ways. He should not only encourage but also set examples which their clients could follow. Even in a day when the client is feeling lethargic and sleepy, the trainer should help them work out.
The fitness trainer should be able to make a good first impression. He should be attentive and listen to the client. All relevant details of the client such as medical condition, goals, expectations, etc must be analyzed by him for the purpose of providing him with the best possible fitness regime.
A person should always check the reputation of the fitness trainer in the concerned market. Generally it is seen that id the reputation of the trainer is good then he can be trusted. Even then it must be seen that whether the trainer is suitable for the current situation.
Another quality to watch out for in fitness trainers is their adaptability. Every person is different and the same fitness regime may not work on two persons, in this situation, a good fitness trainer is the person who keeping in mind his client’s strength and weaknesses assign exercises to them. This is done keeping in mind all the characteristics of the client.
The fitness trainer should be able to make a good first impression. He should be attentive and listen to the client. All relevant details of the client such as medical condition, goals, expectations, etc must be analyzed by him for the purpose of providing him with the best possible fitness regime.
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THREE DECIDING FACTORS FOR FITNESS When it comes to fitness, in most cases your eating habits are the deciding factors. If you eat healthy food in proper intervals then nothing can stop you from achieving a fit body.
The importance of fitness is immense in our daily life. If it is undermined then it ends up posing a lot of problems for the person. One should constantly check that whether his level of fitness is steady or diminishing in front of challenges in his life. The balance of life can only be maintained when the fitness factor is duly addressed. In this article we will discuss three main components that constitute the general sense of fitness in a person.
The Right Mindset- This is perhaps the most relevant factor in deciding fitness. If a person has a positive mindset and is always precise to what he wants from life, then he doesn’t suffer from tension, anxiety & depression. When one is in pleased with his lifestyle and is satisfied then this also directly reflects on his fitness. With a specific goal in your mind you can acquire a concentrated mindset which in turn increases the fitness level.
Eating Habits- When it comes to fitness, in most cases your eating habits are the deciding factors. If you eat healthy food in proper intervals then nothing can stop you from achieving a fit body. This doesn’t mean that you can’t have the food that you like but which has lesser nutritional value. You can still have them but at the same time if a balanced diet is maintained, then it automatically maintains your health.
Physical Fitness- It is said that the body is a sacred place. This can’t be any truer because physical fitness is that benchmark through which one can analyze his whole wellbeing. It should be seen that one gives proper care towards the his physically through disciplined regimes such as exercise, workouts, sports activities, athletics etc. It’s never too late to start caring for your physical fitness,
The above points help to make us understand that fitness is not an idea but it is a way of life. It is a routine that if maintained regularly in all possible ways, will facilitate the overall development of the mind and the body.
Meditation For Weight Loss Can Sitting Still Really Help You Lose Weight? Meditation for weight loss - can it really work? As we all know meditation involves sitting still or even lying down. It doesn't sound like the sort of 'exercise' that's going to help us lose weight, does it? In this article, I will discuss how meditation for weight loss works and give you tips on how to lose weight through a technique called 'mindful meditation.' How Can Meditation Help Weight Loss? Astonishing as it may be, meditation for weight loss - in particular, 'mindful meditation' - is increasingly being used by people wanting to control food cravings and manage overeating. Mindful meditation can also be used to control stress; thereby preventing 'comfort eating' borne out of that stress. As we grow more mindful, we become more aware of our cravings and can learn to pay attention to the emotions underlying them - i.e. we are able to make a more informed choice before simply reaching for that naughty chocolate bar! If you practice mindful eating every day then in time, you will learn to enjoy your food more. You will also be better able to recognize when you are full meaning you will naturally start consuming fewer calories. Consistent practice of mindful meditation has also been shown to lower the stress hormone cortisol. This is excellent news because high cortisol levels can cause pre-diabetes and central obesity (which is associated with heart disease). Plus, cortisol starts a cascade in our brains which can lead to a bigger appetite and big cravings, too. What's Being Mindful? During 'mindful' meditation your goal is to constantly remain 'mindful' or 'aware'. When thoughts creep into your mind you can firstly acknowledge them, and secondly, simply 'let them go'. When you practice mindful meditation for weight loss, lots of mental 'junk' and 'clutter' is bound to come up. This includes negative body images and desires for food where they exist. The good news is, the longer you practice meditation techniques, the easier it becomes to put these thoughts and their accompanying emotions quickly and directly into your 'mental recycling bin'. In addition, 'mindful' eating - that's the process of eating slowly and silently whilst concentrating on the food only during your mealtimes - can help you become more in tune with your body's natural cues and you become better able to stop eating before you are stuffed full.
During 'mindful' meditation your goal is to constantly remain 'mindful' or 'aware'. When thoughts creep into your mind you can firstly acknowledge them, and secondly, simply 'let them go'.
Meditation for Weight Loss - Tips for Mindful Eating 1. Don't Multi-Task
Experts say our biggest enemy in weight control is multi-tasking. Have a think... when was the last time your ate your lunch in complete peace and quiet, without flicking through your phone, tapping away on your computer or chatting with work colleagues? When you practice mindful meditation for weight loss, it's important to concentrate on the food and the food alone. Why? A recent study published in the journal 'Psychological Science' found that people who watched television during dinner were more likely to overeat because they found the food bland. 2. Don't Speed Eat According to a survey by a group called 'Conscious Foods' the average person gulps up all their food for the day - i.e. three meals' worth - in a total of just 23 minutes. Eating too fast has been linked to weight gain, as well as harmful diseases including type 2 diabetes. Try not to eat as though you are in a race. Contemplate and savor every bite of every meal ensuring you really taste it! You should ideally spend at least 20 minutes on each meal. 3. Consider Your Environment When you practice meditation for weight loss, avoid bright lights and fast-paced music, as it can encourage you to eat faster and thus consume more calories. You should also eat from a smaller plate, to encourage your mind to be satisfied with a smaller serving. Consider placing your knife and fork down between every bite. 4. Try 5 Breaths It is very important to set the scene before you begin to eat. Taking five deep breaths prior to a meal relaxes the body and clears the emotional palate. You can also try this half way through a meal. 5. Stop often and Focus When you practice meditation for weight loss, you must focus only on the food you are eating during meal times. Buddhist monk and author Thich Nhat Hanh describes 'mindful' eating of a tangerine in his book 'The Miracle of Mindfulness'. Before reaching for the next segment he says you must stop and focus on the piece already in your mouth, really tasting and savoring it. When eating an apple, he advises you stop to smile at it and appreciate it before taking the first bite! So there you have 5 tips to help you begin your weight loss journey through 'mindful' meditation.
3 SUPER SWEET FRUITS THAT GIVE YOU AMAZING ENERGY Most of us should know by now of the detrimental side effects of over dosing on sugar. One of the effects being lack of energy after a sugar high diminishes. For the sake of the length of this post the outstanding other ill details will remain omitted. Listed below are 3 super sweet fruits that render loads of energy and are instant sweet tooth appeasers. Enjoy! 1. Bananas When ripe, bananas are extremely sweet and yummy and are packed with nutrients that rev up the bodies energy levels. The natural sugars found in bananas are in part responsible for that enormous amount of energy that you obtain from consuming this fruit. If you are expecting to be fairly busy for the day with errands to run, kids to run after or just any activity that requires lots of needed ammo, you'd better grab a banana to help you both satisfy your sugar craving as well as provide great energy. 2. Apples Apples are so diverse and so incredibly healthy for you in more ways than one. The well known saying "an apple a day keeps the doctor away" rings true for a reason. Not only do apples provide fiber benefits, they also provide you with a more lasting energy effect than refined sugars do. Like bananas, apples have both simple and complex carbohydrates that aid in keeping you energized. Some of the sweetest apples found in grocery stores are gala, Fuji and granny smith, just to name a few. When you get a 10 or 15 minute break from working, grab some sliced apples. Your body, mind and spirit will sincerely thank you for it. 3. Mangoes Mangoes are a well known fruit to eastern and island cultures across the globe. Their sweetness is unforgettable. If you are really in need of something extremely sweet and tangy mangoes are your "go to" fruit. Mangoes help replenish the bodies energy after energy has been released like after exercise or strenuous activity. So instead of grabbing a sweet sugar filled soda for the caffeine rush, grab a large ripe sweet mango to replace the energy lost. This would be the naturally sweeter choice. If you are looking for that extra boost of energy in the beginning, middle or end of the day, munching on one of these sweet fruits is bound to be your go to food once you start adding them to your daily diet. And you don't have to just choose just one of these energizing fruits. You can make an awesome salad with all three and your sugar fix would be appeased instantly.
LOSING WEIGHT WITH ANTIOXIDANTS However, we cannot ignore the fact that there are people saying the acai berry is overrated. In truth, many products boasting weight loss with the berries only contain small amounts of the fruit. They fill their products with fillers instead and falsely promote their products. Another issue is that these berries are expensive. The process of getting the fruits requires freezing to keep all its nutritional value intact. So before you try out any product, make sure you know all the ingredients in and if it truly has all the benefits it claims to have.
This might be a new concept for most people but foods rich in antioxidants can actually help you lose and maintain a healthy weight. If you're currently trying to shed off some of those stubborn fat or you just want to maintain your size, incorporating antioxidants in your diet may be able to help you in your efforts. One reason for this is due to that fact that if you eat a diet rich in antioxidants you're mostly getting healthy foods. You get these from almost every kind of fruits and vegetables, especially the dark colored ones. Eating different colored food items will give you a diet filled with a variety of vitamins, minerals and antioxidants. There are also certain fruits that are directly correlated to weight loss. The Acai berry that is native from the rainforests of the Amazon for example is believe d to improve metabolism therefore resulting in better weight management. This berry can also promote good digestive health with the fibers that are found in the skin, making your intestines healthy to be able to absorb more nutrients. The fruit is also packed with fatty acids that along with fiber can promote a health heart and cardiovascular system. They are also claims that it will decrease your food cravings leaving you full and satisfied for longer. Studies on the weight loss benefits of these berries are still ongoing but there are already supplements being manufactured for it such as the Acai berry pills. Clinical studies on these berries have proven that it boosts strength, endurance and energy to keep you going throughout the day without consuming more calories. With this nutritional profile, the acai berry has proven itself worth of being called a super food.
Good thing there are other inexpensive sources of antioxidants like green tea and lemon water. These two are some examples of free radical fighting foods that can increase the body's metabolic rate, stimulate burning of calories and decreasing body fat and they are abundant in the market. By focusing on a diet with high levels of antioxidants, you'll be less worried about counting calories plus you get the other benefits of these super foods. An estimated three pounds a week will be shed off by following this healthy diet. With different foods, you get different results in weight loss. So experiment with your foods and try eating the whole colors of the rainbow. With their phytochemicals, they can also lower cholesterol levels and keep the body's systems running smoothly with stable blood pressures and safe from blood clots. Those fruits ranging from red to dark purple are very effective in preventing the development of cancer cells and tumors. It's also a known fact that they are rich in vitamin C, vitamin A, vitamin E and vitamin B group. Vitamin C is essential is fighting off common illnesses while vitamin B will give you a healthy nervous system and a sharp mind. Also with vitamin A, your skin will thank you for switching to a healthier diet. The list of health benefits coming from antioxidants can go on and on but back to the point, consumption of low calorie and natural foods along with proper exercise will get you closer to your fitness goals in a natural and healthy way. They can also cleanse your system removing faulty cells and eliminating toxins and this process can actually cut down on your weight.
By focusing on a diet with high levels of antioxidants, you'll be less worried about counting calories plus you get the other benefits of these super foods. An estimated three pounds a week will be shed off by following this healthy diet.
CARDIO EXERCISE GOOD FOR THE HEART Cardio is short for cardiovascular. This is the system that centers on the heart to transport blood that carries nutrients to various parts of the body. The proper name for this type of activity is aerobic exercise, exercise that requires a lot of oxygen during a prolonged time frame. Cardio exercise is very different from high intensity interval training that involves very fast movements in short bursts (30 seconds to a minute), a short rest and repeating in a cycle pattern. Cardio is done for much longer periods of time with or without rest depending on the fitness level of the individual. Activities include walking, running, cycling, swimming and even dancing. Benefits of Cardio Exercise The health benefits of cardio exercise are well-known and general exercise is highly recommended by doctors to help alleviate a number of conditions. Benefits include: the added circulation of blood needed during this type of exercise, your heart will be stronger and your body's ability to handle heavier activities will increase Muscles will get a workout and that takes energy. Burning calories will help to lose weight in the form of fat the release of endorphins will help combat stress, anxiety and depression improve your complexion reduce the risk of high blood pressure, high cholesterol and heart disease Types of Cardio Exercise Low Impact - this type has very little impact which means it puts less stress on your joints. Activities include walking, cycling, swimming, yoga and Pilates. As a general rule, this type of exercise will not increase your heart rate as high and are generally classed as a slower paced workout. These are good for older individuals, people who are overweight or new to exercise and those recovering from injury. High Impact - As the name suggests, you will put a strain on your body from plyometric exercises - forcing your body off the ground in a jumping motion. Activities include jogging, running, skipping and bounding like during an aerobics class. Impact is not bad for you unless it is done improperly. Good technique is essential to avoid joint damage. Research has shown that it can help to build bone density which can prevent or delay osteoporosis. Workout Session Details The American College of Sports Medicine recommends a minimum of 30 minutes of moderate cardio exercise five days a week. If high intensity is your thing, do 20 minutes three days a week. For those looking to lose weight or to increase their fitness level, 30-60 minutes of moderate to high intensity activity five days a week would be better. To help prevent injury, always warm up with a light jog and some dynamic stretching. A cool down involving a light jog and stretching will help to lower your heart rate and temperature and flush out lactic acid.
Deciding how hard to workout can be tough but a simple formula can be used to find your training zone. The most recommended training zone is 60-85% of your maximum heart rate. To calculate your range, use 220 - your age and multiply by 0.60 and 0.85 to get the lower and upper limits. For example, a 40 year-old person would have a heart rate training zone of 117 - 244 beats per minute. While you doing cardio are exercise, take your heart rate by feeling the inside of your wrist or neck for 15 seconds and multiply by 4. Some sports watches have a heart rate monitor built-in to make it easier. Regardless of the type of cardio exercise you choose, do it regularly and within your training zone to get the maximum benefit. A good training routine paired with an excellent diet will help you live a long and healthy life.
If high intensity is your thing, do 20 minutes three days a week. For those looking to lose weight or to increase their fitness level, 30-60 minutes of moderate to high intensity activity five days a week would be better.
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10 Ways to Get Back Into Shape Every new diet or exercise program promises a new and innovative way to lose weight. However, the method in which you lose weight or get into shape really has little bearing on your success. The way you think and feel are the real drivers of success. So here are my top 10 ways to get back on track, to start losing weight and get into shape today.
7. Stop all or nothing thinking As noted before, it's very important to be flexible with your eating habits so that if you end up eating more junk food than anticipated, you simply move on, rather than use it as an excuse to eat like crazy. Remind yourself that you are not being restricted. No-one is telling you what to do. You're eating healthy because you want to. 8. Be organized with meal preparation
1. Decide on why it's important to you Just because you think you should be thinner is not motivating enough to sustain a healthy lifestyle, you need to know why you care - why it matters to you to be healthy. This means taking time to think about what it means to you to be healthy and how it will improve your life. In addition, you must be clear on the costs associated with remaining unhealthy.
Ensure you eat regularly throughout the day and that you have healthy meals prepared in advance to avoid picking up quick and easy high fat foods on the run. Take time each week to ensure you have sufficient healthy snacks in your bags, drawers at work and home pantry. Then, either arrange for someone at home to prepare your meals for you, or cook a few healthy meals at the start of the weeks and freeze them for those nights when you really can't be bothered cooking. 9. Prepare delicious alternatives
2. Taste vs pleasure There is a reason junk food appears to taste so much better than healthy good, when you are not used to healthy eating, or when you include too much junk food in your diet. There is a HUGE amount of money spent on research to ensure the taste is pleasing and addictive. Shifting from highly processed, high salt and high fat foods, to seemingly bland food can be very challenging. So, you must give your taste buds time to readjust. The more you cut back on these things and choose healthier alternatives, the more you start to appreciate and enjoy more natural flavors.
Eating healthy should never be boring. Log on to the Happy Life website below for some free delicious meals you can easily prepare. It's really important to have a positive association with healthy eating, so be creative and prepare foods you enjoy. Don't just stick to the same old salad and soup diet. You want healthy eating to be a lifestyle, not a chore. 10. Get your family and friends involved It's so much easier to sustain a healthy life if your family and friends are involved. You can involve them by arranging to engage in physical activity together, preparing healthy meals everyone can enjoy together, or by discussing what you are doing and asking for their support.
3. Top on mind Remember In order to be healthy it has to be top of mind, so that you don't slip back into bad habits when you forget to pay attention or your mood isn't quite right (e.g. during times of stress or hormonal changes). When you are focused on being healthy, you can incorporate behaviors into your life (other than eating quick-fix feel good foods) to address your moods. Keeping you focused on why you want to live a healthy life. 4. Stop feeling like you're not missing out When starting to eat healthy it's very important to not feel as though you are being punished by thinking 'it’s horrible that I can't eat delicious food any more'. The idea is to want to eat healthily because you enjoy how fresh, clean and energetic you feel. Thus, you don't feel tempted to gorge on junk food in order to modify your moods or to satisfy a craving. You want to be able to enjoy treats when appropriate (e.g. celebrations), but be able to revert back to healthy eating again straight away. 5. Believe you can do it Self belief is critical to your success. Use other examples of when you have set your mind to achieving a goal & succeeded in achieving it (e.g. saving for a holiday, changing careers, and buying a new home) - to motivate you. This way, you can regularly remind yourself that when you put your mind to it, you can achieve anything. 6. Ignore well meaning others who want you to join them in their eating habits Food and socializing are very closely linked, so people around you are going to try to encourage you to eat and drink unhealthy foods from time to time. The key here is to ensure there are delicious healthy dishes served that you can all enjoy together. In addition to you feeling less stressed about having to explain your new eating habits, the consumption of healthier food will lead to lighter conversation, more energy and increased fun.
You are the only one in control of your destiny. Take control and live the healthier lifestyle you deserve today.
It's so much easier to sustain a healthy life if your family and friends are involved. You can involve them by arranging to engage in physical activity together, preparing healthy meals everyone can enjoy together, or by discussing what you are doing and asking for their support.
THE SECRET TO WEIGHT LOSS AND FEELING GREAT The general belief is that there is some magic secret to losing weight, looking better, and feeling great. The myths people believe are that a complicated diet must be followed and you have to spend all waking hours at the gym. The reality is actually quite simple, although most don't want to believe the truth. Most people don't want to look for the answers, but rather hide behind a set of complicated excuses. So what's the big fitness secret that is so incredibly simple? Eat better and go to the gym. Sorry, it really is that simple. Does eating better need to be a highly complex process with all sorts of hard to find foods? Not by any means, rather increasing fruits and vegetables and avoiding processed food is a great way to start. Fruits and vegetables have been what mankind has been eating since the dawn of time; not a diet rich in fast food. It is also a really good idea to avoid things that are carbohydrate heavy like pasta and bread. Lean meats are preferred and it is best to avoid super sugary sauces if possible. What about going to the gym? Ideally, most people should aim to be at the gym three to four times per week, and perhaps a day or so of cardio. Most of us leave fairly sedentary lives, spending far too much time sitting down. This is largely in part due to spending most of our working hours seated. There are a multitude of gyms and it is best to find the right type of gym for your personality. Group fitness classes are growing in popularity right now, and they are a great alternative to some of the traditional "big box" gyms. Group fitness classes, like Cross fit, are a great way to meet new people and get a total body workout.
Does eating better need to be a highly complex process with all sorts of hard to find foods? Not by any means, rather increasing fruits and vegetables and avoiding processed food is a great way to start. Fruits and vegetables have been what mankind has been eating since the dawn of time; not a diet rich in fast food.
Although it isn't often associated with weight, loss sleep is a very important factor. It is best to get eight or more hours of sleep every night. We all have busy schedules, but our bodies need time to rest and recover, and sleep is a great way to this. Do your best to try to get as close to eight hours of sleep, and cat naps are also very beneficial. It is important to remember that big changes in the body don't happen overnight. No one goes from 50 pounds overweight to being completely toned with an amazing body in an instant. It takes time, but if you can stay disciplined and focused, you will see results. Remember that it isn't a complicated process and there are three important factors to abide by: eat healthy, go to the gym, and get plenty of sleep.
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ALOE VERA NATURE'S MIRACLE Aloe Vera - Nature's Miracle Considered a miraculous medicinal plant, Aloe Vera has been helping mankind for thousands of years. For centuries, people have relied on its unique properties to help heal and nourish the body. The Aztecs used it as a drug to treat many diseases. From Alexander the Great to Cleopatra and Christopher Columbus, all of them knew of its benefits. In more recent times, when Mahatma Gandhi was asked how he managed to have so much energy despite all his fasting, he replied that he drank Aloe Vera juice every day. A storehouse of nutrients It grows in hot and dry climates, in soil which is rich in minerals. There are over 300 different types of Aloe Vera, but only 5 of them are known to be useful to mankind. Of these 5, the most potent variant is Aloe Barbadensis. It looks like cactus, but it's actually a member of the lily family. Under the rind of the leaf, there is a sap system, and under this system is what we call mucilage, which is the main part of this plant that boosts our immune system. It contains over 200 nutritional compounds, including at least 20 minerals, 12 vitamins and 18 amino acids, along with enzymes which help in digestion or are anti-inflammatory. A boon for natural detoxification After separating the skin from the inner part of the plant, the leaf gel is carefully segregated. This gel is the most essential part of the Aloe Vera plant. One of the most important constituents of this plant is Acemannan, which has a positive effect on the immune system and can also reduce inflammation and free radicals, which considerably improves the oxygen supply. Poor eating habits, environmental pollution and stress weaken our immune system, leading to free radicals causing micro inflammation throughout the body. This can seriously damage the blood vessels and cause the capillary walls to swell. It reduces this swelling, causing the blood cells to flow faster and subsequently improving the oxygen supply, while removing the toxins and impurities more quickly. It also keeps your intestine clean by removing the clogging material which accumulates due to excessive fat and oil in your diet. All ingredients work in unison Anti microbial agents present in the plant kill harmful bacteria in our body. It's this unique combination of the beneficial ingredients and the way in which they interact with each other and results in a healing effect. Along with providing vital nutrients to your body, Aloe Vera also cleanses your body for ensuring better absorption of these nutrients. Modern research corroborates its benefits Traditional medicine agrees with its properties of detoxification, purging, fat reduction and acid neutralization. According to modern medicinal research, it has a positive effect on blood sugar levels and blood lipid concentration and has actually shown to lower cholesterol levels. If you're exhausted from extreme exertion, a glass of Aloe Vera juice will put you back in action. Herbal medicine is the in thing Herbal alternative medicines and cosmetics with Aloe Vera as its base are becoming exceedingly popular with the health conscious population worldwide. Companies are now investing heavily in herbal research and setting up plans which manufacture only herbal cosmetics and medicine.
Anti microbial agents present in the plant kill harmful bacteria in our body. It's this unique combination of the beneficial ingredients and the way in which they interact with each other and results in a healing effect. Along with providing vital nutrients to your body, Aloe Vera also cleanses your body for ensuring better absorption of these nutrients.
The Importance of Specialized Cycling Shoes
Whether you are cycling for leisure, or as a professional, specialized shoes are an alternative to keep in mind when you go shopping for a new pair of shoes. People that only cycle sporadically can do well with a simple pair of tennis or running shoes, but, one should keep in mind that such shoes can never match the comfort and performance of cycling shoes that are made especially for this activity. Here are the most important traits of shoes that will have understand why it is essential to get a specialized pair, especially if you are growing serious about you’re cycling. A good grip of the pedal
Probably the most important aspect of a pair of cycling shoes is their ability to grip the pedals. Without a good grip of the pedal, you are in serious danger of falling off your bike and suffer an accident, and, perhaps, even injuries. For this reason, it is also recommendable to change your shoes every now and then, as the soles may grow too worn out to provide the same reliable grip. Created for comfort Specialized cycling shoes have a certain great trait that other shoes on the market may not be able to provide. These shoes are created with comfort in mind, as they need to offer you hours of riding without putting strain on your feet or making them feel numb. The sole of these shoes are made of special materials that provide enough flexibility, so that your feet are not kept too tight or too straight inside the shoes. These shoes take after the special anatomy of your feet, providing you with what cyclists often call 'a second skin'. Power transfer Another important thing to keep in mind when you go shopping for shoes is that the best are those that offer great power transfer capabilities. What does this mean? When you pedal on your bike, the power from the movement of your legs is transferred to the pedals, and the pedals make the bike move. Specialized cycling shoes are designed in such a way that they ensure great power transfer, which means that it is easy for you to ride, and ride faster than you would when wearing a pair of regular sports shoes. This special capability has something to do with the stiffness of the soles. While the soles provide enough grips, enough flexibility for the feet to feel comfortable, they also need to provide great power transfer. Mountain biking shoes Even cycling shoes are split in several categories. For instance, mountain biking shoes must be created differently from road cycling shoes. Grip is important for such shoes, but also they need to ensure that you can quickly get off the bike, in case something goes wrong and you are about to fall off. You also need your mountain biking shoes to act as great hiking shoes. You will not travel only by bike, and your feet do not have to suffer because of the uneven rough terrain you will have to walk on. Road cycling shoes Many prefer road cycling shoes, when they are searching for specialized shoes, because of their great versatility. However, they need to act as walking shoes, as well, because they will be worn as such, once you get off your bike, and you start walking. When searching for a pair of specialized shoes, you need to make sure that they are comfortable enough and that they can serve the purpose you are buying them for. Also, keep in mind that there are specialized cycling shoes for women and men, and take this into consideration, too.
Specialized cycling shoes have a certain great trait that other shoes on the market may not be able to provide. These shoes are created with comfort in mind, as they need to offer you hours of riding without putting strain on your feet or making them feel numb.
WALKING OR RUNNING EXERCISE, WHAT'S BEST? Walk before you can run. I don't know where the saying comes from 'You have to walk before you can run' but it does make a lot of sense. At least in the Health and Fitness Department. Dr. Martha Grogan from the Mayo Clinic is reported to have said that up to 80% of heart disease cases are preventable, which would apply particularly to those who have a sedentary ( sitting most of the time ) lifestyle. Walk for an hour or more a day - terrific, but many of us simply can't find the time (or the energy). But Dr. Grogan, bless her, has found that even 10 minutes a day can make a significant difference! Alarmingly, she states that a sedentary lifestyle can be just as damaging to our health as smoking, but just 10 minutes a day walking can reduce the risk of heart disease by as much as 50%. Dr. Lyn Roberts concurs. She says you don't have to slug it out at the gym every day to make a big difference. Any increase in exercise is a good thing. Start with 10 minutes a day and work up to 30 minutes. And even better, you don't have to do it all in one go. You can divide it up into say 3 spells of 10 minutes. Wow, getting better all the time. So pick some daily routines where you could walk for 10 minutes, maybe walking to the station or office. Walking to the paper shop, a friends place, etc. Just rack up those 30 minutes a day and you’re on your way to a much healthier heart. Now let’s crank it up a bit... So, you've mastered the 30 minute walk a day and now you're looking for something a bit more challenging... So let's go running Or in this case, sprinting. In like fashion, scientists have found that training for hours on end every day, every week, is just not necessary. (I just read an article on Arnie who used to train for 5 hours every day, but were not trying to get him worried are we.) UK scientists have found that just three x 30 minute sessions a week is all you need for serious results. They call it HIT, high intensity training. Each 30 minute session consists of 8 x one minute sprint followed by three minutes of walking. As you improve you can upgrade each session to 4 x four minute sprint followed by four minutes of walking/ jogging. If exercising outside is just not suitable for you, these sessions can be substituted by cycling on a exercise bike at home using similar patterns. And for those of you who still have the energy for long run, that's great too. Any form of Health and Fitness exercise is good for you, and varying it can break up any monotony that may creep in. See you on the track. Health & Fitness is of paramount importance today. Everywhere you will see people of all ages striving to lose weight and get fit (and look good). But there is a right way and a wrong way. There's the easy way or the hard way.
Walk for an hour or more a day - terrific, but many of us simply can't find the time (or the energy). But Dr. Grogan, bless her, has found that even 10 minutes a day can make a significant difference! Alarmingly, she states that a sedentary lifestyle can be just as damaging to our health as smoking, but just 10 minutes a day walking can reduce the risk of heart disease by as much as 50%.
HOW TO RESIST THE SUGAR MONSTER Here are few ways to overcome that pesky sugar monster: *Do Not keep any sugary goodness at your desk or around you. Instead try having dried fruits or organic fruit bars. *Keep sugary snacks at a minimum in your home (1 box) once a week or better yet don't keep any sweet in the house at all. *Keep yourself full with water, especially after you finished a salty meal, this will minimize you wanting some sugary goodness after a meal. *Buy Organic Sugar, Cane Sugar or if you are diabetic Organic Stevia or Xylitol Sugar INSTEAD OF Overly Processed Sugar, Splenda, NutraSweet or Sweet n Low; sure it's a little more expensive but it is a lot better and healthier for you. *Eat more fruits (duh!)
Don't eat when you are stressed, Ladies you know what I'm talking about. You are at work, doing the same tedious, boring work and then suddenly this urge comes kicking in the door, Holy crud! It's the sugar monster once again invading your thoughts of boredom and tediousness and offering thoughts of sugar, temporary energy and very short lived pleasure. You wrestle with the thought, back and forth you go and suddenly you give in. The sugar monster has won again. It happens when you are bored, it happens when it’s that time of the month for women, it happens when you are watching something on TV or at the movies, it happens when you are emotional, it sometimes just happens. I too was a slave to this sugar monster; Thy name was Double Stuffed Oreos. I use to eat so many sweets you could have call me your Sugar Momma. My bottom draw at work was always full of sweets and boxes of cereal. Yes Boxes of Cereal. I use to go grocery shopping for my house and my desk at work. I was like a convenient store to my co-workers, I loved it and so did they. My pantry at home was even worst. I had on the top shelf chips and crackers and the other 4 shelves was Hostess Snack cakes, Cookies, Fruit Gummies and other miscellaneous items. My nieces and nephews along with a few my cousins use to love coming to my house. Until I decided to kick the Sugar Monster out on the street.
*Stay away from that Vending Machine, the Sugar Monster has a deal with that devilish contraption of a Vending Machine. *Don't ever go grocery shopping on an empty stomach! That's when the Sugar Monster whispers those sweet nothings in your ear. *Invest in a dehydrator to make dehydrated fruits, seeds, nuts and veggies for yourself for work and especially for the kids! You will save time, money and prevent yourself from gaining unnecessary weight and taking in empty calories. *Don't eat when you are stressed, Ladies you know what I'm talking about. *Finally don't use your children as an excuse to eat sweets; we do it more often than we care to admit too. Those are a few common ideas to help steer you away from that Sugar Monster. You can research and learn more about to get you started on the right path of beating the Sugar Monster. If you want to know more details of how to kick the habit completely then stay tune to my next article and I will be more serious as to how processed sugar and High Fructose Corn Syrup (HFCS) affects us and our children's bodies in a terrible way.
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HOW CARDIO GETS RID OF CELLULITE So far we've said that in order to get rid of cellulite you need to do some form of weight training and to increase the heaviness of the weight. The second thing I touched on was that the shape of the kettle bell forces you to use muscles that you normally wouldn't use with machine weights or dumbbells and barbells. The third thing you need to do to get rid of cellulite you need to do some form of cardio training. This will be the focus of this article. So far we have established that we need to build muscle in order to burn fat and reduce that unwanted cellulite. We have also established that the shape of the kettle bell forces our bodies to use more muscles - literally meaning that we are getting stronger faster and burning more calories and body fat quicker. So is there a need to do cardio? Can we just do strength training exercises in order to get rid of cellulite? Well the answer is yes and no. The great thing about cardio is that it burns a lot of calories during the workout. Simply doing strength training alone will not burn the same amount of calories as cardio during the session. Yet when the cardio workout is finished you literally stop burning any extra calories. So in order to continue, you need to do more cardio! If I had all the time in the world to walk and run and do other forms of cardio then this wouldn't be a problem! Although the question is, can cardio alone get rid of cellulite? In my own personal experience, there was a time of approximately 1-2 years where I completely stopped doing any weight training. I really thought weight training made me 'bulky' and if I wanted to lose weight I should just focus on cardio. So I switched my training sessions to walking, bike riding and the occasional running. During this time I actually gained weight and I noticed a considerable increase in my cellulite. What was going wrong? This was just prior to discovering kettle bells. I must also admit here that my diet was not the best at the time. So a poor diet combined with some cardio exercises caused me to gain weight and see an increase in my cellulite. When I started my training regime with kettle bells, I decided that it was time to clean up my diet as well. For maximum fat loss a healthy diet is also a must! OK, so with my kettle bells I was now doing weights and cardio combined - killing two birds with one stone so I no longer needed to spend 45 minutes on cardio and 45 minutes on weights, what I used to do at the gym. I was now exercising approximately 45 minutes 3x a week and I lost weight and saw definition that I never had before. The results were amazing. The great part was that I wasn't bulky I was starting to look lean and trim. The best part was that I could fit into clothes I never could before.
Simply doing strength training alone will not burn the same amount of calories as cardio during the session. Yet when the cardio workout is finished you literally stop burning any extra calories. So in order to continue, you need to do more cardio!
"But Fab you said 20mins 3x a week is all you need, you were training a lot more!" I hear you say. Since we are discussing the need for cardio in this article, I will briefly touch on this here, but to give it the justice that it deserves I will be writing another article to explain more thoroughly. So stay tuned for that. Call me crazy but I didn't believe that less is more. In fact I still believed that the more I exercise the stronger and fitter I'd become. So I even wanted to exercise 4-5 times a week with my kettle bell! I guess I could, if I really wanted to but I didn't need to. I found myself strapped for time further on in my training and reduced my exercise to 20 minutes 3x a week. This was just prior to my pregnancy and this time I got stronger and fitter and I was doing less. My body looked the best it ever had. That's all I'll say here and will go into detail on this later on. So why is cardio alone not enough? The ideal solution here is to find a form of training that will increase your basal metabolic rate, the rate at which you burn calories when doing nothing at all. Doing hours of cardio alone is great at the time. As you can burn more calories during the session than just weight training alone yet when you leave the gym or the running track, the extra calorie burn usually stops there. Yet when you do weight training it can last from 24-48 hours after you've completed your exercise regime. Weight training continues to burn extra calories after the workout because the body needs to repair itself from that workout. This means that you can continue burning added calories without doing anything at all for the next 24-48 hours! Also the heavier you lift, the more calories you burn! So combining the two - cardio and weight training using the kettle bell as your tool is a form of metabolic training - literally increasing your metabolic rate at rest. This means that when you are doing nothing you are burning calories - major calories. To put it another way if you could run with a weight in your hand - you will significantly burn more calories than just plain running alone! And you will burn calories long after the run because of the added weight.
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FITNESS BOOT CAMPS Have you reached a plateau in your health and fitness goals? Fitness boot camps are inspired by actual military training camps, and they provide a rigorous and fun aerobic workout for all fitness levels. Established boot camps have recently been growing in popularity. People have been flocking to their local group exercise facility more and more each day. There are a variety of reasons why their popularity is steadily increasing as people are becoming more aware and concerned for their health and fitness. If you are even the slightest bit competitive but have not found an appropriate fitness outlet, then boot camps are for you. The nature of group exercise actually provides even more motivation to work harder than if you were just with a personal trainer. Naturally we do not want to lose; therefore, competing with friends and classmates in a boot camp is a fun and exhilarating way to burn fat and gain muscle.
Constant movement and an increased heart rate over a sustained period of time is the most effective form of exercise. This is known as aerobics cardio exercise. As long as you are moving at a moderate intensity it does not really matter what specifically the exercise is working on. That is the beauty of these fitness camps, if you cannot do a specific exercise, then the trainer can modify that certain exercise for you in order to keep pace with the class. Aerobics exercise entails keeping a sustained elevated heart rate which is essential in burning fat. In order to maintain a healthy lifestyle, an individual needs at least thirty minutes a day, three days a week of aerobic exercise. Boot camps are great for exactly that. They are usually forty-five minute classes that provide the appropriate amount of aerobic exercise. Boot camps incorporate free weight exercises, Pilates, obstacle courses, speed and strength training, and any form of exercise you can imagine. Signing up for a health and fitness camp might just be the best decision you ever made in terms of your personal fitness goals. Trainers and colleagues involved in these camps are literally health and fitness coaches. They will not only cater to your aerobic exercise needs, they can provide you with the appropriate nutrition and dieting advice as well. You will have fun joining a group fitness camp, guaranteed. Working out in groups builds a sense of camaraderie for individuals that may have never experience a team environment. In a health and fitness camp, you are all striving for a better quality of life together. Boot camp attendees support each other and develop great supportive communities. So get up and go try out your local boot camp, you will not be disappointed.
In order to maintain a healthy lifestyle, an individual needs at least thirty minutes a day, three days a week of aerobic exercise. Boot camps are great for exactly that. They are usually forty-five minute classes that provide the appropriate amount of aerobic exercise.
THINK YOU'RE IN SHAPE? BETTER THINK AGAIN! Still think you're in excellent shape? But let's not go to such extremes. I'd like to challenge you to a sixteen minute workout (I'll describe it soon). Surely someone as fit as you will be able to do a mere sixteen minutes of exercise without hardly breaking a sweat right? The workout consists of four four-minute rounds during each of which you will be doing the following with maximum (and I mean maximum) intensity: 1. Twenty seconds of burpees with pushup and jump (knees touching the chest) 2. Ten seconds of rest 3. Twenty seconds of high knee skips 4. Ten seconds of rest 5. Twenty seconds of mountain climbers 6. Ten seconds of rest 7. Twenty seconds of in-place jumps with knees touching the chest 8. Ten seconds of rest
So you can jog for an hour. You can bench-press 180 pounds. You go to aerobics class 3 times a week and you hardly get out of breath during class. Does that mean you're fit? Are you in good shape? Let me tell you what muay Thai fighters in Thailand do six days a week (maybe five if one day is fightday): 1. Wake up.
9. Repeat 1 - 8 one more time You may take 30 seconds to catch your breath (if necessary) between the rounds. Try it. I think you'll like it. Still think you're in excellent shape? This highly efficient way of working out is called tabata intervals after its inventor Dr. Izumi Tabata. His 1997 study compared the training results of two groups. The first group performed steady state training (70 % of VO2-max) five times a week. The other group performed 4 minutes of tabata intervals (170 % of VO2-max) 4 times a week and an additional day of steady state training. The groups obtained equal results, increasing their maximal oxygen uptake by 13 % in six weeks! By the way, these results were obtained in Olympic speed skaters who were already in pretty good shape.
2. Run 20 kilometers 3. Do pad work for an hour. 4. Spar for half an hour. 5. Do strength training for half an hour. 6. Eat, rest, eat. 7. Do points 2 - 4 all over again. 8. Eat 9. Sleep
Regardless of whether you're a muay Thai fighter, an Olympic speed skater or a regular person wanting to shed some weight and get in shape, tabata intervals can help you achieve your fitness goals. Always consult a physician before starting any exercise regimen or diet. If you're just starting out (the person wanting to shed some weight and get in shape) then start slow and work your way up.
Regardless of whether you're a muay Thai fighter, an Olympic speed skater or a regular person wanting to shed some weight and get in shape, tabata intervals can help you achieve your fitness goals.