“warm exercise”
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Self help books and new health articles for your Lifetime Health & Fitness and wellbeing self help book and personal development health article about exercise fitness, free self help books for your improved health, nutrition & lifetime fitness.
It’s easy to exercise when the sun is shining brightly and the warm weather is calling to you to come out and play however, when it is too hot or too cold, we stay inside and our plans to exercise vanish quickly.
As the weather changes, the body stores more calories. Add that to weight gain due to a decrease in exercise and you start to put on kilos, fats the solution is in finding an exercise routine that will keep you motivated, no matte what the weather is like outside
Keep the fun in staying fit
The key to launching or maintaining a successful fitness programme is finding or keeping, a routine that’s enjoyable if you have an exercise you love, stick with it. All you need to do is adapt it to the indoors and it’s easier than you think.
Indoor fitness activities
Your gym probably offers a wide assortment of classes, with everything from weightlifting, swimming and water aerobics to kickboxing and spinning. If you don’t want to brave the weather to get to your gym, adapt the following activities to an area of your living room, your garage or a spare room.
• Exercise videos
• Dance videos
• Yoga and pilates
• Jumping rope
• Treadmill
• Stationary cycling
Get with the programme
Ideally, an exercise programme consists of three components: stretching, muscle strengthening and aerobic activity. Combining these three elements and sound nutrition is optimum to achieving all the benefits of a healthy lifestyle.
Stretching exercises include all muscle groups for a solid foundation to your exercise routine. Stretching offers a one-two punch to the exercise formula: it loosens the body in preparation for more activity and enhances flexibility and posture.
Muscle strengthening is a pivotal factor in weight management since the more muscle you hae, the more calories you burn. At home, use hand weights with an accompanying muscle conditioning video.
Aerobic activity is the crucial cardiovascular part of any compete weight management programme and a primary calorie consumer. Getting fit means supplying your body with the fuel it needs to sustain an active lifestyle and then going for it! No matter your fitness level, there’s an Herballfe programme to help you look, feel and be the best you can be.
Yoga –v- Pilates: which is better?
It seems that these days you can hardly turn on a television without hearing someone mention Pilates or Yoga. Articles on Pilates and Yoga fill numerous magazines and it seems “everyone who is anyone” is doing one or the other. Why all the excitement? What is so special about these techniques? What are the similarities and differences between Pilates and Yoga?
Yoga, as we all know it, is aimed to unite the mind, the body, and the spirit. Yogis view that the mind and the body are one, and that if it is given the right tools and taken to the right environment, it can find harmony and heal itself. Yoga therefore is considered therapeutic. It helps you become more aware of your body's posture, alignment and patterns of movement. It makes the body more flexible and helps you relax even in the midst of a stress stricken environment.
This is one of the foremost reasons why people want to start practicing Yoga - to feel more fit, to be more energetic, be happier and peaceful. The Yoga movements are performed, mostly, in a group setting on a special Yoga mat with an aid of a Yoga instructor.
The body’s own weight is used for resistance and a great deal of focus is accorded to the flow from one posture into the other. There are many different Yoga styles and they differ in their emphasis. No one style is better than the other. The Style you use is a matter of personal preference or a matter of need.
Vinyasa Yoga, for example, makes use of modified Yoga Poses that are designed to meet the specific needs of an individual and to enhance healing, flexibility and strength of joints. The poses also intend to promote the feeling of well-being and strength. Practices may also include meditation, reflection, study and other classic elements, but the emphasis of this branch of Yoga practice is on coordinating breath and movement. As you can imagine, given the scope of practice, the inherent therapeutic applications and the heritage of the lineage, the training requirements for teacher certification are extensive.
Pilates seek to reach much the same goals, also via a series of controlled movements. The major difference is that the Pilates technique not only has a full complement of matwork, but it incorporates work on the Pilates machines. The emphasis of the exercises is to strengthen the abdominals, improve posture, stabilize and lengthen the spine, improve balance and overall strength. Pilates gives you a longer, leaner, dancer-like line.
Unlike many other training programs, Pilates works the whole body, emphasizing control, precision and concentration in both the mind and the body. Movements are not performed rapidly or repeated excessively instead, the focus is on quality not quantity. The abdominal muscles, lower back and buttocks ("powerhouse") serve as the center of all movement, allowing the rest of the body to move freely. This focus on core stabilization makes one stronger from the inside out and is critical for the advancement of the client.
The low impact nature of Pilates makes it ideal for injury prevention and rehabilitation. Its six principles-concentration, control, centering, breathing, flow and precision-train the body to move efficiently with minimal impact on the body. The balance between strength and flexibility creates a healthy, vigorous and symmetrical workout for all muscle groups resulting in a leaner, more balanced, and stronger body.
Deborah Harris runs her own Pilates & Yoga NJ studio - Premier Pilates & Yoga in Warren, NJ. Check out www.Yoga-n-Pilates.com or call us at (908) 754 5901 for further information on Pilates and Yoga, and for tips on picking the right studio for you.
Getting Fatter With Age?
Regardless of whether you have gained weight, you are likely "fatter" now than you were when you were younger. Between age 20 and 50, most Americans percent body fat doubles. Slower metabolism has a lot to do with it. So, what can you do?
Training with weights becomes more important with increased age. It is well documented that muscle tissue is more metabolically active than fat tissue. This means that as you sit there reading this article, you would be burning more calories with nice tone muscles than you would if your percent body fat was high.
As you age, your activity level tends to decrease. With decreased activity, muscle tissue is lost. To preserve this precious tissue, you need to start placing emphasis on strength training. You should be training with weights a minimum of four times per week. Now, this does not mean you need to be lifting heavy weights. Focus on lots of repetitions using light weights. The key is being active using resistance - not trying to body build.
You should be sure to work all the major muscle groups. This includes the biceps (front of your arm), triceps (back of your arm), abdominal muscles stomach), lower back, gluts (buttocks muscles), quadriceps (front of thigh), hamstrings (back of thigh), and calf muscles. It is best not to work the same groups of muscles on consecutive days. Instead, alternate days. For example, focus on upper body and back on Monday, on Tuesday work on lower body and abs, then repeat Monday´s workout on Wednesday and Tuesday´s workout on Thursday. You might want to skip strength training on Wednesday instead doing some form of aerobic exercise. You would then strength train on Thursday and Friday.
This is important: Always, always schedule a day off - no aerobic exercise or strength exercises. You need to let your body recover.
From a nutrition perspective, some interesting research has been published. The study involved women - an older group and a younger group. The researchers documented the number of calories burned by each group after eating a large meal and after eating a small meal. What they found is that after eating a large meal, the older group of women burned far fewer fat calories than the younger women. BUT, after eating a small meal, the number of fat calories burned was about the same.
You have probably heard that it is important to eat, small, frequent meals throughout the day. This will help speed up metabolism for any age person. Based on the study above, this becomes even more important as we age in order to prevent packing on extra fat calories.
Bottom line: As you age, you do not have to accept a "fatter" body. Take action by incorporating strength exercises into your weekly routine and eat smaller meals spreading your calories over the course of the day www.NutrActive.com
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