Circuit training is a fitness program that combines strength training with a high intensity aerobic fitness workout. It builds strength and endurance and may be one of the best ways to burn fat fast. If you’re looking to lose weight then circuit training may be the key to finally reaching your … [Read more...] about Circuit Training for Beginners
Fitness Training
There are three main factors of physical fitness; aerobic fitness, which (along with diet) is the driver of good metabolic health and strength and flexibility which underpin good musculo-skeletal health.
Aerobic fitness
To improve your aerobic fitness you require an aerobic fitness training program that involves vigorous exercise that’s governed by the formula, frequency, duration and intensity.
Flexibility
Unless you have a regular and systematic flexibility training program – yoga is the gold standard - muscles tighten up. (For instance you may no longer be able to touch your toes.) And when muscles tighten they move bones out of alignment. The first symptoms of muscles becoming tighter is joint and muscle pain.
As the bones of the skeleton are drawn further and further out of alignment, ligaments, tendons and muscles are stretched beyond their pain threshold. Discs between the vertebrae may become herniated.
Loosening the tight muscles allows the skeleton to get back into better alignment; joint and muscles pain is relieved.
Once the skeleton is in good alignment, keeping it in good alignment takes a minimum of 20 minutes, three times a week. Of course, 20 minutes is good, 30 minutes is better and 40 minutes is best.
Strength
Strong muscles support the skeleton as it goes about the job of lifting, pushing, pulling and propelling yourself and objects. In particular the core muscles - the load-bearing muscles attached to the pelvis and the vertebrae - need to be strong. This means that core strength is more than just the strength of muscles located somewhere in the vicinity of your abdomen.
Core strength includes the large muscles that attach the bones of your upper leg to your pelvis. These muscles bear most of the weight when lifting. They act as the foundation, the ‘platform’ on which the upper part of the body rests.
Ideally, working out three times a week at the gym will be the best way to main a strong body. The essential exercises are push out and pull back, push up and pull down, leg extension and leg curl, leaning forward and leaning back.
The three essential exercises you can do at home are situps, pressups and squats – three times a week. 20 of each is good, 30 is better and 40 is best.
How to Track Your Fitness Workouts
Tracking your workouts is important. It probably seems like an unnecessary chore.However, when you track your workouts you are essentially gathering data.As you look back at your data, you’ll be able to evaluate your workouts. You can see areas where you’ve made great improvements and areas … [Read more...] about How to Track Your Fitness Workouts
Explore High Intensity Interval Training Workouts at Home
High Intensity Interval Training, also known as HIIT, is a proven approach to burn more calories and fat in less time. The old practice of exercising for hours to burn more calories and lose weight no longer has to be your approach. You can actually lose weight and exercise less often.The key to … [Read more...] about Explore High Intensity Interval Training Workouts at Home
Getting Started with Body Weight Strength Training
Strength training intimidates many people. They envision red-faced men and women grunting while lifting heavy weights and building huge muscles.While this may be true for some individuals, the vast majority of people who strength train do so for improved musculo-skeletal health, not to impress … [Read more...] about Getting Started with Body Weight Strength Training
Exercise Tips for Elderly
Many older adults believe that they can’t exercise. It’s a pity because without exercise they run the risk of a decline in metabolic, musculo-skeletal and psychological wellbeing.Without regular, systematic exercise, things are destined to get worse. Just look around you and see for yourself … [Read more...] about Exercise Tips for Elderly
Aerobic Fitness
Exercise From The Top Of The Hourglass It's a big ask expecting to stay healthy without keeping yourself fit.Aerobic fitness is the best indicator of the condition of the system responsible for transporting oxygen to working muscles: - the heart, lungs and blood.However, to restrict the … [Read more...] about Aerobic Fitness
The Benefits of Exercise for Fitness
Regular, systematic, vigorous physical activity strengthens all of the major body systems and, along with diet is the foundation of good health. 1. Feel better The most immediate benefit of physical activity is that you feel better. The mind and other body systems are closely connected. What goes … [Read more...] about The Benefits of Exercise for Fitness
Why You Need a Good Fitness Program
There are three key factors of fitnessaerobic fitness strength flexibility.A good fitness program is the foundation of good health. In fact, to put it another way, there’s not a shadow of a doubt that if you’re not keeping yourself aerobically fit, strong and flexible your health is on … [Read more...] about Why You Need a Good Fitness Program