Wednesday, 4 November 2009
5 Tips that Get Results....
When most of us are starting on a new fitness routine we look towards new methods or some amazing new gadget to help us get that perfect body. Although new is often good, new does not always equate better. Sure there may be a new piece of equipment that will help flatten our belly or give you perfect 6 pack abs but more-than-likely it will become just another piece of furniture collecting dust. So instead of looking for new ways it makes more sense to use the tried and true, you know the ways that we know work and that have been proven to give results.
This article will give you five of the top fitness tips that will start you on your way to a healthier and fitter you.
Allot a specific time in your schedule for exercise. It's sometimes easy to say that we will exercise one hour a day every day but when it comes down to the reality of daily life there will always be some sort of a distraction. You either have to run to the store after work to pick up something or your just too tired and want to sit and watch television. If you mark down in your daily planner a particular time frame that you actually schedule in for exercise it will be harder for you to have an excuse not to hit gym or jogging trail. Highlight this time and plan all other activities around it. Just pretend that this hour or half hour doesn't even exist. This is your time and no matter what, you will keep this appointment.
Understand the importance of stretching. I know many people that believe that stretching just wastes five minutes of of their exercise time, so they skip the warm up and cool down. Sure everything seems fine until one day they pull a muscle or have an injury, then they are out of commission for a few days or even sometimes a few weeks. This then sets them back or worse, gets them out of their exercise routine entirely. Before exerting itself, your body needs to gently bend and stretch it's muscles so that it can accommodate the extra pressure put on it while you exercise. It's almost like warming up a car before going out on a cold snowy day. If you can take time to warm up your vehicle, take time to warm up your muscles.
Add weight training into your exercise routine. I am not talking about learning how to lift 100 pounds, but slowly adding resistance either by the use of resistance bands or your own body weight. Resistance bands are great, they are inexpensive, you can find them in almost any sporting goods department, easy to travel with and you can get them in all levels of resistance. I know that many women fear bulking up, but not only is a womans' body not genetically built to easy build muscle but the resistance from bands is light enough so that she can firm up muscles but won't build them up.
Shake up your training routine. Your body is wonderful at adapting to situations and this is usually a good thing but when it comes to exercise it's not. You want to make sure that your muscles don't get accustomed to any one particular type of exercise, so you want to change your exercise routine every 10-12 weeks. If your stepping now, in 10 weeks or so start walking or jogging, on the other hand if you are walking every day sign up for a stepping or spinning class. Not only will this help your body get in shape better but there is also less chance of exercise boredom.
Work your core. When most people think of their core they automatically think of just their ab muscles. However, the core is your entire mid-section, yes it does include the abs but it also includes your back and your sides. Sign up for a pilates class or if you prefer to workout at home grab a swiss ball and start working your core. This will not only start thinning your middle and help get rid of love handles, but will also help strengthen your back.
As you can see you don't to go to the gym for hours every day or get involved in the latest fitness craze to stay in shape. Just a bit of planning and "old sage" exert advise will go a long way into getting you a fitter you.
Patricia is a health focused content author, today sharing with you Top Fitness Tips
This article will give you five of the top fitness tips that will start you on your way to a healthier and fitter you.
Allot a specific time in your schedule for exercise. It's sometimes easy to say that we will exercise one hour a day every day but when it comes down to the reality of daily life there will always be some sort of a distraction. You either have to run to the store after work to pick up something or your just too tired and want to sit and watch television. If you mark down in your daily planner a particular time frame that you actually schedule in for exercise it will be harder for you to have an excuse not to hit gym or jogging trail. Highlight this time and plan all other activities around it. Just pretend that this hour or half hour doesn't even exist. This is your time and no matter what, you will keep this appointment.
Understand the importance of stretching. I know many people that believe that stretching just wastes five minutes of of their exercise time, so they skip the warm up and cool down. Sure everything seems fine until one day they pull a muscle or have an injury, then they are out of commission for a few days or even sometimes a few weeks. This then sets them back or worse, gets them out of their exercise routine entirely. Before exerting itself, your body needs to gently bend and stretch it's muscles so that it can accommodate the extra pressure put on it while you exercise. It's almost like warming up a car before going out on a cold snowy day. If you can take time to warm up your vehicle, take time to warm up your muscles.
Add weight training into your exercise routine. I am not talking about learning how to lift 100 pounds, but slowly adding resistance either by the use of resistance bands or your own body weight. Resistance bands are great, they are inexpensive, you can find them in almost any sporting goods department, easy to travel with and you can get them in all levels of resistance. I know that many women fear bulking up, but not only is a womans' body not genetically built to easy build muscle but the resistance from bands is light enough so that she can firm up muscles but won't build them up.
Shake up your training routine. Your body is wonderful at adapting to situations and this is usually a good thing but when it comes to exercise it's not. You want to make sure that your muscles don't get accustomed to any one particular type of exercise, so you want to change your exercise routine every 10-12 weeks. If your stepping now, in 10 weeks or so start walking or jogging, on the other hand if you are walking every day sign up for a stepping or spinning class. Not only will this help your body get in shape better but there is also less chance of exercise boredom.
Work your core. When most people think of their core they automatically think of just their ab muscles. However, the core is your entire mid-section, yes it does include the abs but it also includes your back and your sides. Sign up for a pilates class or if you prefer to workout at home grab a swiss ball and start working your core. This will not only start thinning your middle and help get rid of love handles, but will also help strengthen your back.
As you can see you don't to go to the gym for hours every day or get involved in the latest fitness craze to stay in shape. Just a bit of planning and "old sage" exert advise will go a long way into getting you a fitter you.
Patricia is a health focused content author, today sharing with you Top Fitness Tips
4 Physique Types - Swimmers, Runner, Gymnasts and Dancers Bodies....
When someone thinks of their dream body type, they often use popular sports physique types to describe it. It isn't uncommon to hear someone compare a mans build to that of a linebacker, or a womans build to that of a dancer. I am going to discuss in detail four types of athletic physiques.
The Swimmers Body: Look no further than record breaking Olympic Gold Medalist - Michael Phelps to find the picture perfect description of a swimmers body (for a man of course). His torso is lean and tone, with well defined (but not bulky) muscles. For men, the swimmer's body type has broad shoulders, a medium to long torso and a flat as a board abdomen. What sets apart the swimmers body from other athletic types is the noticeable lean-ness of their physique and broadness of their shoulders.
There long bodies combined with great posture makes for a regal effect. Ironically enough, a swimmers body type for women is a bit different. They too have well defined muscles, but because it shows mostly in their shoulders, triceps and biceps - it can come across as a little too broad or bulky. But trust there is nothing bulky about the female swimmers body - like most women athletes, the training of a swimmer leads to muscle development that the average woman never experiences.
The Gymnast's Body: It's usually easy to spot the trained gymnast - just look for the person that's usually short in height, with long muscular legs and a short torso. Though male gymnasts are taller than female gymnasts (of course), generally speaking - gymnasts tend to be shorter than the average. Their strength is in their legs and upper body, so bulky muscular thighs, calves, biceps and triceps are not uncommon. This becomes even more noticeable in female gymnasts.Taller gymnasts, particularly female gymnasts tend to have leaner muscle definition. Most female gymnasts also have boxy hips and shoulders.
The Dancer's Body: The dancer's body type can be identified by defined calves and thighs, a long or straight torso (often emphasized by great posture) and lean muscular arms. In men, the waist line tends to be thinner and in women, the back/lower back is noticeably toned. Now this is just a general description - there are so many types of dance that bring strength and definition to different muscles in the body. For example, someone trained in ballet will have a taller and leaner looking physique, whereas someone trained in tap will have more definition in their lower legs.
The Track Runner's Body: The sprinter track athlete's body type is hands down the most muscular of them all and this goes for both men and women. This changes for long distance runners. Track athletes who run in cross country events have a leaner and longer muscle. The sprinter's body type is what comes to the mind of most people when they think of a track athlete. Their muscles in their legs are extremely well defined, from the calves, to the quads and including the glutes. Theirs is a body type built for speed.
Bella is the author of several lifestyle blogs - you can find more information on: Swimmers Body and Swimmers Body Workout.
The Swimmers Body: Look no further than record breaking Olympic Gold Medalist - Michael Phelps to find the picture perfect description of a swimmers body (for a man of course). His torso is lean and tone, with well defined (but not bulky) muscles. For men, the swimmer's body type has broad shoulders, a medium to long torso and a flat as a board abdomen. What sets apart the swimmers body from other athletic types is the noticeable lean-ness of their physique and broadness of their shoulders.
There long bodies combined with great posture makes for a regal effect. Ironically enough, a swimmers body type for women is a bit different. They too have well defined muscles, but because it shows mostly in their shoulders, triceps and biceps - it can come across as a little too broad or bulky. But trust there is nothing bulky about the female swimmers body - like most women athletes, the training of a swimmer leads to muscle development that the average woman never experiences.
The Gymnast's Body: It's usually easy to spot the trained gymnast - just look for the person that's usually short in height, with long muscular legs and a short torso. Though male gymnasts are taller than female gymnasts (of course), generally speaking - gymnasts tend to be shorter than the average. Their strength is in their legs and upper body, so bulky muscular thighs, calves, biceps and triceps are not uncommon. This becomes even more noticeable in female gymnasts.Taller gymnasts, particularly female gymnasts tend to have leaner muscle definition. Most female gymnasts also have boxy hips and shoulders.
The Dancer's Body: The dancer's body type can be identified by defined calves and thighs, a long or straight torso (often emphasized by great posture) and lean muscular arms. In men, the waist line tends to be thinner and in women, the back/lower back is noticeably toned. Now this is just a general description - there are so many types of dance that bring strength and definition to different muscles in the body. For example, someone trained in ballet will have a taller and leaner looking physique, whereas someone trained in tap will have more definition in their lower legs.
The Track Runner's Body: The sprinter track athlete's body type is hands down the most muscular of them all and this goes for both men and women. This changes for long distance runners. Track athletes who run in cross country events have a leaner and longer muscle. The sprinter's body type is what comes to the mind of most people when they think of a track athlete. Their muscles in their legs are extremely well defined, from the calves, to the quads and including the glutes. Theirs is a body type built for speed.
Bella is the author of several lifestyle blogs - you can find more information on: Swimmers Body and Swimmers Body Workout.
Heart Health for Women
Women's heart health is an important issue, as heart disease is the #1 killer of women in the UK. As such, it is crucial that you find out how to reduce your risk of cardiovascular problems, and ensure that you live a long, healthy life.
According to the latest estimates, one in every two women will eventually die of heart disease or stroke, an alarming figure especially when compared to the number who will die of breast cancer, 1 in 27. So you can see why heart health should be a priority for women...unfortunately most women are unaware just how great the risk is, and how they can reduce their chances of future heart issues.
As women reach menopause, their risk of cardiovascular disease jumps dramatically, although it is something to be on top of throughout your life. Research shows that you have the power to improve your heart health significantly by incorporating a heart healthy diet and exercise regimen and avoiding those things that can lead to cardiovascular complications down the road.
The following apply to womens heart health as well as mens, so anyone can benefit from these tips:
1. Start out by visiting your doctor and getting the proper blood tests to see where you stand. The major healthy heart indicators are cholesterol, triglycerides, homocysteine and C Reactive Protein, or CRP. Check your levels of all (4) of these risk indicators to get a complete picture of your heart health.
2. Watch what you eat...simple dietary changes can have an enormous beneficial effect. Cut out fried foods, trans fats, hydrogenated oils, sodas and sweets as much as possible. Eat plenty of fresh fruits and vegetables. Specifically, Omega 3 fatty oils found in fish are an important part of a healthy heart diet, and garlic and extra virgin olive oil can reduce cholesterol levels.
3. Exercise can improve a womans heart health by strengthening the cardiovascular system, and facilitating the delivery of oxygen and nutrients to cells and tissues. It also helps relieve stress and boosts immune function, which can help ward off heart disease and other health complications.
4. Make a few lifestyle changes. Smoking is one of the leading causes of heart disease, so if you do smoke quit as soon as possible...you'd be amazed at how well your body can repair itself once you stop. If you are overweight, try to lose those excess pounds as fat can really put stress on your cardiovascular system. Don't consume excessive alcohol and try to reduce stress as much as possible.
This is just a basic overview of things that can improve men and womens heart health, but it gives you a starting point. You can learn more about all four of these tips on our site, from a specific healthy heart diet to exercises to small changes that can have a significant effect on your heart.
David Bloom is a health enthusiast and contributor to many fitness and exercise sites. He is the author of Heart Health, a section of Herbal Supplements Guide dedicated to cardiovascular wellness, as well as Womens Heart Health which addresses issues specific to females.
According to the latest estimates, one in every two women will eventually die of heart disease or stroke, an alarming figure especially when compared to the number who will die of breast cancer, 1 in 27. So you can see why heart health should be a priority for women...unfortunately most women are unaware just how great the risk is, and how they can reduce their chances of future heart issues.
As women reach menopause, their risk of cardiovascular disease jumps dramatically, although it is something to be on top of throughout your life. Research shows that you have the power to improve your heart health significantly by incorporating a heart healthy diet and exercise regimen and avoiding those things that can lead to cardiovascular complications down the road.
The following apply to womens heart health as well as mens, so anyone can benefit from these tips:
1. Start out by visiting your doctor and getting the proper blood tests to see where you stand. The major healthy heart indicators are cholesterol, triglycerides, homocysteine and C Reactive Protein, or CRP. Check your levels of all (4) of these risk indicators to get a complete picture of your heart health.
2. Watch what you eat...simple dietary changes can have an enormous beneficial effect. Cut out fried foods, trans fats, hydrogenated oils, sodas and sweets as much as possible. Eat plenty of fresh fruits and vegetables. Specifically, Omega 3 fatty oils found in fish are an important part of a healthy heart diet, and garlic and extra virgin olive oil can reduce cholesterol levels.
3. Exercise can improve a womans heart health by strengthening the cardiovascular system, and facilitating the delivery of oxygen and nutrients to cells and tissues. It also helps relieve stress and boosts immune function, which can help ward off heart disease and other health complications.
4. Make a few lifestyle changes. Smoking is one of the leading causes of heart disease, so if you do smoke quit as soon as possible...you'd be amazed at how well your body can repair itself once you stop. If you are overweight, try to lose those excess pounds as fat can really put stress on your cardiovascular system. Don't consume excessive alcohol and try to reduce stress as much as possible.
This is just a basic overview of things that can improve men and womens heart health, but it gives you a starting point. You can learn more about all four of these tips on our site, from a specific healthy heart diet to exercises to small changes that can have a significant effect on your heart.
David Bloom is a health enthusiast and contributor to many fitness and exercise sites. He is the author of Heart Health, a section of Herbal Supplements Guide dedicated to cardiovascular wellness, as well as Womens Heart Health which addresses issues specific to females.
Monday, 2 November 2009
Fitness Woman-You Can Fit Exercise Into Your Daily Routine
Women tend to put their own needs last, and exercise is generally on the bottom of the list of priorities. We live in a society that is fast paced, and many households have only one parent or one where both parents work. Trying work and take care of a family are hard enough, but becoming a fitness woman is a something you should make a priority.
As women get older, their metabolism slows down. This can lead to health issues including becoming over weight. A fitness woman works to include three essential activities into her daily routine: exercise, eating a healthy diet, and getting enough sleep. If you have children to take care of, you can still find time to take care of yourself. Ask your spouse to help so you can have that time for you. You can also ask a friend to alternate childcare so that each of you has time to get some exercise.
Some fitness clubs have on site childcare. This is a great way to help you become a fitness woman without worrying about finding someone to care for them. There are also great ways to exercise with your children. It is a great way to teach them the importance of fitness from a very early age. With younger children, consider jogging or walking. You can get a jogging stroller or even pull them in a wagon.
Getting outside and chasing your toddler around in the yard is great fun and is considered exercise. With older children, play sports with them including basketball, volleyball, football, soccer, and kick ball. This is a great way to spend some quality time with your children that doesn’t cost anything, and everyone will be getting plenty of exercise.
Fitness women have learned how to prioritize their time. The laundry may not get folded and the dishes may not get put away, but you will have time to take care of yourself, and that is essential. After all, how you take care of everything else when you aren’t taken care of? Talk to your family about the importance of having some time for you to get physically fit. Chances are they will be willing to lend a hand to help out with more household chores so that you can find the time in your day to work out.
To help you stay motivated, a fitness woman needs to make her workout time a priority in her day. Schedule your workout time in with the rest of the items on your daily planner. You don’t have to tell anyone what you have scheduled during that time, but if they ask you to commit to something else, politely say you are not available during that period of time.
Many of us have friends who want to become a fitness woman as well. Consider asking a friend to join you in your exercise routine. This is a great way to have someone to motivate you to stick with your exercise plan. It also gives you another person to turn to for support. You can share your accomplishments as well as discuss the barriers that are in your way when it comes to becoming fit.
Get all the latest information about Fitness from the only true source at http://www.topfitnessinformation.com Be sure to check out our Fitness Woman pages.
As women get older, their metabolism slows down. This can lead to health issues including becoming over weight. A fitness woman works to include three essential activities into her daily routine: exercise, eating a healthy diet, and getting enough sleep. If you have children to take care of, you can still find time to take care of yourself. Ask your spouse to help so you can have that time for you. You can also ask a friend to alternate childcare so that each of you has time to get some exercise.
Some fitness clubs have on site childcare. This is a great way to help you become a fitness woman without worrying about finding someone to care for them. There are also great ways to exercise with your children. It is a great way to teach them the importance of fitness from a very early age. With younger children, consider jogging or walking. You can get a jogging stroller or even pull them in a wagon.
Getting outside and chasing your toddler around in the yard is great fun and is considered exercise. With older children, play sports with them including basketball, volleyball, football, soccer, and kick ball. This is a great way to spend some quality time with your children that doesn’t cost anything, and everyone will be getting plenty of exercise.
Fitness women have learned how to prioritize their time. The laundry may not get folded and the dishes may not get put away, but you will have time to take care of yourself, and that is essential. After all, how you take care of everything else when you aren’t taken care of? Talk to your family about the importance of having some time for you to get physically fit. Chances are they will be willing to lend a hand to help out with more household chores so that you can find the time in your day to work out.
To help you stay motivated, a fitness woman needs to make her workout time a priority in her day. Schedule your workout time in with the rest of the items on your daily planner. You don’t have to tell anyone what you have scheduled during that time, but if they ask you to commit to something else, politely say you are not available during that period of time.
Many of us have friends who want to become a fitness woman as well. Consider asking a friend to join you in your exercise routine. This is a great way to have someone to motivate you to stick with your exercise plan. It also gives you another person to turn to for support. You can share your accomplishments as well as discuss the barriers that are in your way when it comes to becoming fit.
Get all the latest information about Fitness from the only true source at http://www.topfitnessinformation.com Be sure to check out our Fitness Woman pages.
Saturday, 31 October 2009
What Doctors Haven't Learned About Women's Health
Have you ever been told by your doctor that your "aches and pains" are in your head?
Increasingly, more women are coming to discover that they have needlessly suffered for years because many health providers are not aware of unique medical conditions that affect women.
Despite the increase of women-specific health research, the idea of equating women's and men's health still exists.
The situation is continually improving, but a lot more "women specific research" needs to be started.
As a result, women are at risk for an increased number of incorrect diagnoses, some of which can be fatal.
Clearly women are different then men in many ways.
Consider just a few health differences between men and women:
* Men and women display different symptoms of heart attack. Chest pain is most common in men while women's symptoms are subtler, often characterized by generalized fatigue, abdominal pain and nausea.
* Men and women absorb and excrete some drugs in different ways and at different rates. Some drugs are more effective in women while others have more severe side effects in women than in men.
* Women may be more susceptible than men to the cancer causing properties of cigarette smoke.
More importantly, women are more sexually sophisticated than men!
If you're a women with an unsatisfying sex life or looking to take your sexual fulfilment to the next level you need to look beyond the next "Female Viagra".
Erik Kampe M.S., is the author of 9 Hidden Dangers To Women's Health Information on the Internet. Visit the Pathways to Women's Sexual Health website to explore all dimensions of your sexuality!
Increasingly, more women are coming to discover that they have needlessly suffered for years because many health providers are not aware of unique medical conditions that affect women.
Despite the increase of women-specific health research, the idea of equating women's and men's health still exists.
The situation is continually improving, but a lot more "women specific research" needs to be started.
As a result, women are at risk for an increased number of incorrect diagnoses, some of which can be fatal.
Clearly women are different then men in many ways.
Consider just a few health differences between men and women:
* Men and women display different symptoms of heart attack. Chest pain is most common in men while women's symptoms are subtler, often characterized by generalized fatigue, abdominal pain and nausea.
* Men and women absorb and excrete some drugs in different ways and at different rates. Some drugs are more effective in women while others have more severe side effects in women than in men.
* Women may be more susceptible than men to the cancer causing properties of cigarette smoke.
More importantly, women are more sexually sophisticated than men!
If you're a women with an unsatisfying sex life or looking to take your sexual fulfilment to the next level you need to look beyond the next "Female Viagra".
Erik Kampe M.S., is the author of 9 Hidden Dangers To Women's Health Information on the Internet. Visit the Pathways to Women's Sexual Health website to explore all dimensions of your sexuality!
Thursday, 29 October 2009
Hydration for Women......
I would like to share with you the importance of hydration that will help you insure maximum health and wellness. You must drink eight to ten glasses of water a day. I know you have heard this time and time again. I understand completely! I know how difficult it is to drink all that water in one day. Then start all over again the next morning. I used to think the same way until
I found ways to change it up and get it down. Now I look forward to drinking water. Believe it or not!
Last year I jetted off to France with my phrase book in hand to watch the largest sporting event in the world Le Tour De France. The cyclists that compete in the tour are some of the greatest athletes in the world. But what I notice about each cyclist, their family and friends was very enlightening. Each and every one of them drank water almost twenty four hours a day. I am an athlete myself and I understand the importance of water while playing a sport, but what was amazing is they always had water in their hand and were constantly drinking it. When they were sitting at a café, during dinner, and just socializing with the fans, they were always drinking and hydrating themselves. It hit home with me. These men that are the best conditioned and in the best health drank water. At that moment, I purchased a bottle of water and have not stopped drinking.
The recommendation of eight to ten eight ounce glasses of water will help ensure that you body has adequate water to keep it working properly. If you would drink at the very least eight glasses filled with eight ounces of water each day you will feel better. Your skin will be softer, suppler, your joints will feel better, be lubricated, and your overall health and wellness will improve. Drinking water helps to move the environmental toxins out of your body. Water suppresses the appetite naturally and helps the body metabolize stored fat. Now, the next time you have difficultly drinking your 8 glasses of water I want you to think of ways to change it.
-Add a twist of Lemon.
-Add a splash of cranberry juice.
-Add a little (not the whole packet) of Crystal Light
-Add a splash of cranberry juice.
-Add a little (not the whole packet) of Crystal Light
-Think of low calorie juice to add to change the flavor.
Kimberly Jamieson http://www.healthypainfreeliving.com/ has achieved success in living and maintaining a healthy fit lifestyle and has helped thousands achieve this success by using her fitness, diet, lifestyle and motivation tips. She is committed to helping women‘s fitness, and the womens health and wellness others achieve ultimate health and wellness.
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