Tuesday, November 22, 2011

Benefits of a Personal Trainer for Aerobic Exercise


There are many times in your life that you might want to have the help of a personal trainer, and doing aerobic exercise is certainly one of those times. This is a situation in which a personal trainer can really help you get the most out of your fitness goals and can really help you figure out where you should go next when it comes to working out.

It is very easy to find a trainer to help you with your aerobic exercise. The most important thing is that you are able to find a trainer that understands who you are and can help you be the best that you can be. There are many types of trainers that might fit this idea, so you have to be sure that you find one that really makes you feel comfortable.

It might seem like a trainer that stresses you out would be good for your working out, but in the long run you might end up getting more frustrated and you might not end up doing as well as you’d like to do.

The point of having a personal trainer is that you are really allowed to be yourself and to do the best that you can do on your own. This means that you have to be willing to work with the aid of a trainer, but when it comes down to it you have to be able to take care of yourself and get yourself in better shape.

Your personal trainer must be someone who is going to encourage you but also someone who is going to be willing to let you be yourself and work at your own pace.

When you have a personal trainer for aerobic exercise, you can count on one thing—you are going to have motivation. Often, aerobic exercise is something that is easy to forget about and something that is easy to put on the back burner because of other things that come up.

With your personal trainer you’ll find that it is much harder to get out of working, so you are going to be more likely to get your workout done. As long as you can find a personal trainer that is willing to work with you and that is willing to work with any conditions that you might have, you will find that this can be most beneficial for you and you’ll be able to be very happy when it comes to the amount of work that you have done.

What are Aerobics?


What are Aerobics?

Aerobics, which literally means “with oxygen,” are exercise that can be done to lose weight and regain health. There are main types of aerobic exercises, and if you do these exercises daily, you will find that you really will be more healthy. Aerobics are generally done at moderate levels of intensity for a longer time and can target any part of your body you wish to slim.

There are many advantages of aerobics, which is why this form of exercise is both important and popular among health-conscious people.

Exercise can be broken down into two categories: aerobic and anaerobic. These differ in the ways in which your muscles contract during the exercise and how energy is generated within the muscles. Examples of anaerobic exercises include weight training or strength training, and with aerobic exercises, even the most well-built bodybuilder will not be able to run, swim, etc for long periods of time.

During aerobic exercise, your body breaks down glycogen to use for energy. If there is not enough glycogen in the body, you start using fat reserves instead, which is why you lose weight. Oxygen plays a key role in this process. With aerobic exercise, you don’t use bursts of energy. Rather, you spread out moderate levels of energy over a long period of time to trigger the use of fat in energy production.

In general, things like running long distances, aerobics dances, and swimming for long periods of time are considered aerobics exercises, while anything with short bursts of motion, like sprinting, are not.

Benefits of aerobics exercises are great, which is why most doctors recommend them to patients, even if you enjoy a normal weight. Some of these benefits include strengthening the repertory muscles, enlarging the heart to pump more efficiently, increasing the flow of blood (and oxygen) in the body, and increasing endurance. Aerobics decrease the risk of death due to cardiovascular problems and of osteoporosis in both men and women.

Want to learn how aerobics can change your life? There are a number of great exercise programs you can do, which include both solo activities and classes with groups. To learn more (and always before starting a new exercising program, talk to your doctor or other health care professional to learn what types of aerobic exercises will work best for your body.

Aerobics are the key to living a healthier and physically productive life, so don’t wait another day before starting a new healthy program that includes aerobics.

Sunday, August 14, 2011

Breathing Exercises

Breathing is such an integral part of our daily life that we are apt to feel there is nothing to it. Yet proper breathing is very important and its benefits are many.

Do you know that most women do not know how to breathe correctly?

In order to breathe deeply, one must learn to breathe with the diaphragm. Such breathing, aside from being correct, will strengthen the abdominal muscles, aid in slenderizing the waist and will wonderfully stimulate the activities of the intestinal tract.

1. Place feet firmly upon the floor, body erect, chest high. Hands on hips. Now inhale with the idea of forcing the air as far down into the abdomen as possible. If done correctly, there will be no movement of your chest and your fingers will feel the expansion of the waistline.

2. If you have difficulty in acquiring the diaphragm control in the first exercise, try this. Lie flat in bed and raise your abdomen as you breathe. Place your hands upon your stomach and press as you exhale.

Tuesday, April 19, 2011

What Is the Best Fitness Regiment For You???

bumgarneres ©2011

Making the right choice of the fitness program when you think that you want to remain fit and healthy can be confusing. Fitness programs should be chosen by a person according to his initial fitness level. Investing some amount of time to remain fit is necessary and you have to find that time from your leisure.

Fitness program requires daily workouts and seriously there is no reason for you to start if you cannot be regular in your exercise. It is also a grand waste of time if the fitness program consists of exercises that you abhor and will regularly avoid.

Variations, a slow progression and assigning rest days are also important to a workout routine. You should have all the tools required for your uninterrupted fitness exercise at your hand including water to keep yourself hydrated. It is advised not to select a program which overwhelm you and always have time for warm ups which will ensure stretched joints.

The problem that most of us have with fitness programs is the struggle to stay motivated. When the fitness regime takes too long a time, becomes boring and does not yield any result then we lose motivation. A great way to stay motivated is by setting goals and achieving it. You won't get disheartened very quickly if you set small goals for yourself.

Your personality plays an important role on how you stick to the fitness program. Being a social person jogging every morning alone can be quite frustrating so get yourself a team sport which may interest you. If you think that being in groups is not helping you to concentrate on your workout then joining the aerobic classes won't help you a bit.

Workout regimes can be very boring if done on daily basis. The best way to handle it is by including quite a few schedules in your daily activities. There are many ways, for example use stairs regularly instead of elevator and take a brisk walk to your office instead of driving. 

The workouts have to be very much flexible and easy to change so that you can have fun while working out ? then only you will enjoy the schedule.

Saturday, March 5, 2011

Fitness Trainer: Boredom Busters

Scott Bumgarner ©2011

One of the biggest obstacles to staying on track for fitness is losing motivation. People are just starting an exercise program can find themselves quickly tired of the same routine. Keeping exercise appealing and maintaining a good fitness perspective is key to long-term success.

If you have to watch the exact same episode of your favorite television show every day for the rest of your life, you would probably be banging your head against the wall by the end of the week. You would change the channel, pick up a book, or do anything you could to avoid something you once enjoyed.

Yet, many people starting on a fitness program feel compelled to follow the same routine, day after day after day, and consequently fall off the exercise wagon due to sheer boredom.

That is why, most people would want the services of a fitness trainer in order to provide them the different portions of the fitness program in a more livelier style.

Fitness trainers are actually those who are expert in analyzing and creating a fitness program that is right for you. They are the ones who will calculate your appropriateness to a certain program with regards to your “fitness level,” create the program according to your specific needs, and keep you stimulated and inspired by giving you activities that will not bore you.

But then again, as with other entities included in the fitness world, not all fitness trainers are created equal. They may vary from the different trainings that they have, the health education they have acquired, and the skills that they have learned.

Hence, it is important to consider some factors that will determine if a certain fitness trainer is right for you. Here is how:

1. Certification

Like any item or product, the quality is sometimes measured and determined through the certification that goes with it. Hence, before you choose your fitness trainer, it is important to verify if the trainer is duly certified by a highly regarded fitness association.

It is also best to choose a trainer that has a CPR certification or first aid qualifications.

2. Education/Trainings

Be sure to choose a fitness trainer who had acquired an adequate training and education as far as health and physical fitness is concerned.

Even though it is not necessary, trainers who have acquired education connected with health or any other related field will definitely have an edge over the others.

3. Knows how to give the right attention

A good fitness trainer should know how to provide his or her client an undivided attention whenever their session is going on. In this way, the trainer will be able to focus more on the details that needs attention and immediate considerations.

4. Knows how to track development

It is best to choose a fitness trainer that knows how to track his or her client’s progress as far as fitness is concerned.

In this way, the trainer will be able to generate new activities and trainings designated for a particular result of the client.

5. Good Personality

Since you will be dealing most with your fitness trainer, it is best if you will look for somebody with a pleasing personality, somebody whom you can be comfortable. It is best to hire the services of somebody whom you can easily get along with.

Boiled down, the services of a fitness center and the contributions it can give you while working out on those belly fats, are, indeed, one of the best help that you can get from a professional person who knows what he is doing.

Hence, it is best to choose the best person who can give you the best services that you need so that you will never get bored again.

Working the Body Into Extreme Fitness

  Scott Bumgarner ©2011

Many people think about building muscles as abandoning life outside the gym and devoting hours in the gym like a monk in a monastery. Perhaps the only way to chisel the body into a hot muscular physique is by toiling hour by hour over the rusty iron day in, day out and year in, year out.

This need not be so. Although hard work is truly required, extreme fitness demands one to be a slave of the iron weights. Full-body work outs can make one progress and it easily fits in one's schedule. This is very convenient if one is looking forward to achieving extreme fitness but finds it hard to hold on to a single work out routine.

Genuine full-body work outs done by athletes with an aim in mind makes for maximum muscle contraction using heavy weights, makes room for full recovery so one can actually grow and continue to train hard plus it also prevents burnout which is inevitable due to excess training.

So if one is ready for extreme fitness, here is all there is to know about full body work out:

Full-body work out is a time saver. The biggest plus about having the whole body trained all at once is probably having to go to the gym less frequently; perhaps around two to three times for every seven days would be enough.

Another advantage of working out the entire body all at once is that one need not spend two or more hours of strenuous exercise in the gym for every session; one only spends one hour in the gym for every session. So that's just three to four hours per week in the gym right? With full-body work outs, it is all about the quality of exercise one does for session and not the quantity, nor even the amount of time you allot per session.

Full-body work out boosts the cardiovascular system for extreme fitness. One must allot two to four sets for every body part into the one hour session. Jam packed with exercising, each one hour session then gets the heart and the rest of the cardiovasular system pumping and up to speed in a flash.

Now feeling pumped up, next find out what rules does one have to follow when engaging in full-body work outs:

Training commences only once every two to three days. This is so easy isn't it? What is great about this is that there is time spared during rest days so that one can indulge in a few cardio exercise sessions instead of depending on cardio execises one normally does at the end of each work out session which after all, are not at all very effective.

Heavy lifting is strongly advised. Contrary to popular belief, especially among athletes. It is not true that it is good to get trapped on training lightly than one actually could so as to conserve energy for the other body parts that will come later in the routine. What is true is that one cannot achieve optimal progress if one is not training heavy, no matter which program that person is doing.

One exercise only per muscle group. This is very easy to follow and is also important. Doing basic exercises which are also intense means you do not have to do another different exercise for that body part.

Keep work out short. Resistance training affects the natural homones of the body connected to muscle building. Intense exercising boosts the testosterone levels and long work outs increase those of catabolic cortisol. Sixty minutes of work out allows you to get the best of both worlds.

Now with this convenient and powerful work out regimen, one can now truly experience extreme fitness.

Tuesday, March 1, 2011

Cardio and Weight Training...Without The Gym

Cara M.,Certified Personal Trainer,Certified Specialist in Fitness Nutrition
Cardio and Weight Training...Without The Gym
Hate the gym? Can't afford to buy weights and cardio machines for your own home gym? That's ok!  The great thing about both cardio and weight training is that you don't need any extras to do them.  For cardio, you can run, swim, walk briskly, hike, do jumping jacks, or, if you have a bicycle, bike, or a skipping rope, skip. And you can use your own body weight for training. 
Here are some ideas I have for you:
  • Push-Ups (works chest, triceps, shoulders) The key when targeting the chest with Push-Ups is the direction in which your elbows travel. As with bench presses, the elbows must move away from the body to target your chest, and be kept close to the body to target the triceps. Place each hand just outside your shoulders, slightly behind the line of your shoulders. Hands pointing straight ahead, upper body rigid as a board
  • Tent Push-Ups (works the upper chest) Assume the position you would for  normal push-ups, but walk your feet forward so your body is bent at the waist, and your hips are up high in the air. Bending at the elbows, lower yourself until your nose touches the floor. Push up. 
  • Push-Ups, Triceps Position (works the triceps, and some chest) Begin with fingers facing forward in the same position you would for a normal push-up, but put your hands slightly less than shoulder width apart. Lower your body to the floor keeping arms in against your body.
  • Triceps Dips With Chairs(works triceps)  With your hands behind your back, support yourself on your palms at the edge of a chair. Your hands should be touching; your elbows should angle outward. Dipping in this position relieves a lot of stress on the elbow and shoulder joints. Lower yourself, keeping your back close to the chair. Bend your elbows back and slightly to the sides. Keep your body angled slightly forward throughout the motion. Press yourself up until your arms are straight.
  • One-Legged Squats (works front thighs, glutes, hamstrings) Stand perpendicular to a wall, about arm's length away from it. Extend your arm out to the side and place your palm against the wall at just under shoulder-height. Angle the foot farthest from the wall at 45 degrees. Bend the other leg back. Keeping your body upright, lower yourself until the non-weight-bearing knee is close to (but not touching) the ground. Support yourself by leaning against the wall. Press yourself back up to starting position.
  • One-Legged Hamstring Bridges (works hamstrings)  Lie on your back with one leg extended, heel on the ground. Hold the other leg up off the floor. Pushing through your heel, flex your hamstrings to lift your body. Lower and repeat for 8-10 reps. Repeat with other leg.
  • Lunges (works things, glutes, hamstrings) Begin the lunge by taking a large step forward, keeping your head up and torso erect. Lower your hips and allow your trailing knee to drop to a point just before it touches the floor - never let the knee touch the floor. To return to the start, push off with your forward leg and then step back when the knee is completely straight. Repeat with other leg.
The more muscles you build, the more calories you will burn both during your workout AND after.  It is worth it! So next time you are working out, don't forget to add some weight training and cardio.  The combination will get you looking your best!