Take A Break From Work Not Your Kettlebell

Taking a kettlebell abroad may sound daft, even a way of ensuring that you go over your weight limit but trust in your initial instincts upon first reading this title – it is worth it.

Training for a holiday is one of the easiest things to do – the thought of walking along the beach looking anything less than at our very best is enough motivation to get most of the zone each and every time we enter the Gym. 'Beach fear' get us to the gym on the days that we are most likely to skip the gym and keeps that half hour extra to do a bit more cardio or get an extra Calf session in for the week to ensure you look at your best in your Shorts.

The problem occurs when we train so hard for so long leading up to a holiday but then do nothing a few days before we go, nothing for the two weeks while we are away and then nothing for a few days after we get back. The shock to the system this causes is always noticed but often not taken too serious. All the lean muscle mass we have gained will disappear as the body no longer needs this mass and as our appetite will still be high, and we are on our holiday eating and drinking as much as we want we will also put on a dramatic amount of fleshhy tissue around the mid-section. In fact, it is not uncommon for one to accumulate a solid (solid may not be the best word) 10lb of fat in this 3 week period.

A basic 4 k Kettlebell can be added to the suitcase and using this it is very easy to perform a 30 minute Kettlebell circuit every other morning of your vacation. This tiny bit of effort will keep you super-pumped while on your trip and keep you ticking over perfectly ready for your next challenge once you are back in the gym at home. Create a basic circuit of Kettlebell crunches, Kettlebell Swing, Kettlebell clean and alternative Kettlebell curls to burn fat and prevent muscle deterioration while away. This is easy to do and you will be glad you took the time to do so as this is basically investing in your future fitness.

Why waste the work you put in before going away? Why spend the next two months after your holiday getting back into the shape you were prior to arriving at the airport departures lounge?

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What Is HIIT and Is It Beneficial?


Today I am writing about HIIT or high intensity interval training. HIIT is all about your intervals in your workout routine or the reps you do on your exercises. HIIT has many benefits to your fitness workout and below I will tell you how and why.

To start with, high intensity interval training is used in your cardio workouts. By doing the high intensity workouts you will increase the amount of calories you are burning in less than 40% of your normal workout time. This is perfect if on certain days you are under some time constraints. You will do 5-15 reps, or interviews at 100% of your limit. By that, I mean, you do go ALL out for those reps. Then you rest a short time and do the same amount at about 50% of your ability. Sort of a cool down period. You want to go back and forth on each interval between the all out capacity and the half capacity. Always do 5-10 minutes of a light warm up before starting HIIT maybe ride the exercise bike at half speed or jog for 5 minutes or so. Take note that when you do cardio workouts they are normally a steady pace. That is the difference.

There are many benefits to doing the high intensity intervals. As I mentioned above, they are great if you have time constraints. Normal cardio at a steady pace will burn calories during your workout and for a brief period after. With the high intensity cardio workout, you will burn calories almost all day.

So, doing the same reps at high intensity levels, you burn way more calories than your workout at your normal pace in a lot less time. Doing the high intensity workout is very fast paced. You will be concentrating on the workout and not starting off into space like you do in your slower paced regular cardio. You stay plugged in so to speak. If you do it right and do not cheat, you will never get bored because you will be totally exhausted. Lastly, and I should not need to mention this, it is an awesome cardio workout. The best you can get.

Now, how to do HIIT Again, you will be doing 5-15 intervals and alternating between 100% capacity and 50% capacity. How many interviews and how long you do them depends on what shape you are in. The whole workout should not last more than 15-20 minutes though. One example would be to bike. Use a harder gear and pedal as fast as you can for 20-30 seconds, then hit an easy gear and pedal half speed for 40 seconds to a minute and catch your breath, then back up to the harder gear and pedal your butt off for another 30+ seconds and so on.

The high intensity interval training is excellent for sprinting / jogging or swimming. You could sprint all out for 20-40 seconds the walk for about a minute and catch your breath and let the muscle burn subside, then do it all again and again. trust me, after a few of these, you will be totally exhausted but will be burning fat and calories and an unbelievable rate. You will lose the fat in no time and sculpt your body too.

That about covers it for now. I hope you incorporate the high intensity interval training into your workout routine. The benefits are great. As with any workout program, make sure you are healthy enough to do it. Also, start this interval training slowly if you are not in peak condition. You do not want to pull any muscles or do anything that will slow or halt your progress to the body you desire.

Thanks For Reading,

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Why I’m Not Seeing Good Results When I’m Doing 30 Minutes of Cardio in My Gym?

You've certainly witnessed thousands of courses encouraging cardiovascular training. Is it all hype? Or is it the real thing?

To start with, some of the good things you can acquire through cardiovascular training (cardio) are reduction of bad cholesterol and higher levels of good cholesterol.

Cardiovascular fitness (cardio) will fortify your heart and lungs and it will make you lower the probabilities of getting a stroke or some other cardiac complications.

Cardio fitness is quite popular in gyms these days. Some individuals rather exercise utilizing their bodyweight, and the other folks that frequent gyms prefer to use machines. Both methods will make you build cardiovascular endurance as well as decrease body fat.

So, which plan is the best?

Is not the approach that matters, is the intensity. And since machine training sessions are a lot more practiced than bodyweight exercises, it is easier to get complacent and make some mistakes. By incorporating a few configurations in the way you use these pieces of equipment we can skyrocket our cardiovascular levels.

If you are working hard on the Stair Climber, is better if you do not rest your arms on the railings. This common mistake will certainly support some of your bodyweight making this particular exercise inefficient and less intense. A better option is to keep your arms off the railroads and make sure that your legs support most of your bodyweight.

The Elliptical Trainer is other machine that we see almost in any gym, but yet some of the trainees that use this piece of equipment tend to lower the resistance level and start moving faster, help them have six-pack abs . Basically, what is going to help them lose some inches off the waist is the intensity, by increasing the resistance of the workout device, they are going to move a bit slower, but the intensity of the exercise session is going to be huge. That's what will help us lose the most fat.

A very common training device is the Stationary Bike. This piece of equipment can make you or break you because the range of motion is so tiny, coupled individuals adjust the level of resistance too low and then they start to read a book or start talking on their cellphone. The bottom line is this, if you can have a conversation on your phone or you can talk with the person that is beside you while having a workout at the same time, your workout is not going to be intense.

And the most common one, the Treadmill. If you are running on this machine, one good advice I can give you on this one is to fix your eyes in one spot on the wall, if you see that spot out of focus, you certainly are jumping more than you should. Keep the same sight level while you are jogging or walking, and of course the way to crank up the intensity on this exercise device is to raise the speed.

Make all your cardio training more intense. Make sure that by the time you are done with your training sessions, you are covered in sweat. That is the best signal that you worked out intensely and that's the only way that you can have a toned up body, a healthy life and better cardio fitness.

If you utilize your bodyweight or machines, never forget, is the intensity of the exercise that is going to give you that chiseled look.

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What’s the Best Exercise to Lose Weight? Useful Tips to Lose Weight

If someone showed you right now what the absolute best exercise to lose weight was, … would you do it? You might when you read this article.

The best exercise to lose weight is: “just any exercise,” says Timothy Church, MD, MPH, PhD, a professor at Pennington Biomedical Research Center in Baton Rouge, La.

Two main reasons that stop people from losing weight with exercise are either boredom or injury. The truth is that weight loss is about using more calories than u get in (in other words, burning more calories than you eat). So, they say, while running at an 8-minute-mile pace may be a great calorie burner, if you're not going to do it, it's not going to help you. Instead, start with something you can do, like walking or working out on an elliptical machine or exercise bike.

Strength training itself will not lead to an appreciable amount of weight loss because it just does not burn enough calories. To lose calories you must do a lot of cardio (aerobic) exercise. But what about all that talk that more muscle mass equates to more calories burned, even when you're at rest? This is just a myth, It will never happen. The only successful studies to show a significant calorie burn followed a weight-lifting workout (after burn) were done with serious professional lifters, working out for 60 to 90 minutes at a time and lifting as much as they could on every set. In fact, gaining one pound of muscle will help you burn 5 to 10 extra calories a day. You could do that by chewing gum, so it is not worth it to do weight training if your goal is to lose weight. That's not to say that strength training is not important for the overall health of your body. But when it comes to burning the most calories, go for cardiovascular exercise. And vary the intensity. Do aerobic base-building workouts, where you alternate between moderate and higher intensity, either within the same workout or on alternate days.

Doing a range of different activities during your workouts is also a good way. Not only does this help you keep from getting bored, it's better for your body. Doing different activities targets different muscle groups. You're also less likely to develop an injury, since doing the same thing day after day creates wear patterns on your joints.

Get creative, for example, if you're a golfer, ditch the cart and walk with your clubs. You'll do what you love and burn more calories doing it.

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Stop and Go Movements Is the Best Way to Get Into Shape!

This article is for all cardio lovers and also for all those looking into as way to get into shape. I am going to show that there is a big difference between “steady” and “variable” cardio, and I will tell you why stop and go movements is the best way to get into shape

Steady or Constant Cardio

This version of cardio is something that we do every day when it comes to exercise. Individuals who specialize in the field of fitness and health professionals would recommend this as a way to get into shape and loss weight.

There recommendations would suggest that we do somewhere between 30 to 60 minutes of steady cardio, couple of times a week, while keeping a steady heart rate. I am going to tell you this that I extremely disagree with anyone who believes that steady cardio is the way to go.

Here are my reasons why:

  • Constant cardio can easily cause boredom, because you are doing the same routine over and over again which can cause a loss of interest for exercising.
  • It can cause health problems over the long run. This one is a real eye opener, because, with constant cardio, it can cause joint degradation, weakened immune system, chronic diseases (in the long run) and your muscles will go to waste.

Variable Cardio (The stop and go effect)

We, as human beings, are always curious to the thing that surrounds us. We are always seeking ways to improve ourselves and we are almost never satisfied with our accomplishments, which tend to lead to changes and re-building. Why should our bodies be any different?

Our bodies were created to perform all sorts of physical activities that involved a sudden burst of explosions during a workout, followed by a workout, and then back to the rigorous physical activity instead of constant, boring movements.

  • Find a cardio workout program that has stop and go movements.
  • Your body will become stronger health wise. Here are some examples: a strong cardiovascular system, increased metabolism, a healthy immune system and reduced degradation of the joints.
  • Your body, especially your heart, will learn how to cope with the stress of everyday life.
  • Variable cardio training is by far, superior to any constant cardio exercises. With variation in exercises, it tends to build that motivation that we need to get into shape and leaves us wanting for more.

Get Involved in Sports and Other Physical Activities

A lot of sporting activities contain stop and go movements that will help you build a stronger body. I will list a few here in this article:

  • Swimming: Do not just do steady, long distance swimming. Add some sprints in there to strengthen your muscles and cardio system.
  • Treadmill: At some points in your walking or jogging, increase the speed of the treadmill and slow it down to recover. Do this multiple times to make things a little harder.
  • Lifting weights is another excellent workout because it involves stop and go movements.
  • Any sports that involve a ball is also a good source of stop and go movements.

In conclusion, any exercise that involves stop and go moves is the best way to get into shape!

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Cardio Workouts and HIIT Training for Brainstorming and Problem-Solving Pt 1

My brainstorming during a cardio workout, especially Insanity or Asylum, or Zuzuka Light's ZWOWs is a sight to behold. I have my notepad nearby, and every idea I get, I write or scribble it down. The notepads do get soggy with sweat though. But it's quite amazing the things I write down when I'm energized and at optimum level, compared to the day's end, when I'm tired. The difference between states of mind is quite a contrast, like night and day.

If I do not have enough time to do a proper Insanity session or 30 minute to an hour cardio session, I take my gym boss interval timer, and set my time to 3 minute workout intervals, and 1 minute rest intervals, and start getting creative. When I say creative, it's in the sense that I get various exercises from the various exercise programs such as Insanity, P90X and ZWOW workouts, and mix and match them to fit into the 3 minute workout intervals. I usually record the number of reps I perform, and try my best to out-do myself in the following exercise session.

Running is foundation of my workout sessions, as I may go jogging or sprinting up-hill or up some flights of steps for 10 minutes, before I proceed my main workout. I love the up-hill or stair run challenge because nothing winds you faster as you are going against gravity. It is quite a humbling experience to say the least. I aim for 15 reps up and down the stairs (one rep being an upwards and downwards climb combination). By the time I'm on my sixth rep, I am winded, depending on my state of health (recently I've been getting a bit too many respiratory infections; I think I had to boost my glutamine intake for my immune system , as I do have a tendency to over train).

My second set of stair-cardio involves running the stairs in 3-stair intervals, almost like a leap. These are a bit easier than the regular stair sprints, although they involve some stretching and a bit of explosive power.

The 3rd set of my stair-cardio routine involves power jumping up the stairs. These are not your regular stationary power jumps, they are moving power jumps, and not just moving on a flat surface, moving on an inclined surface. Let me warn you folks, these are killers. I'm feeling the burn just thinking about them. After about my 3rd rep, I am winded, but I'm buzzing because the endorphins are starting to be released. I'll have to record a video of myself performing these exercises for you to catch a glimpse of my performance and state of health.

As a bonus, I like to throw in some skipping to end the cardio workout session. Skipping can be quite challenging although it looks easy. You would think that trying to jump over a piece or rope or cable would be so much work, especially when you're looking at 100 or more reps.

You could provide yourself with an extra challenge by doing the sets for a second round. You could even mix up the order. For example:

· Round 1:

– Stair runs x15 reps;

– Stair lunges x20 reps

– Stair hops / moving power jumps x10 reps

– Skipping x300 reps

· Round 2:

– Skipping x300 reps

– Stair hops x20 reps

– Stair lunges x20 reps

– Stair runs x15 reps

All this takes about 20 minutes to complete if you do add in Round 2. You can test it out, tweak it to your benefit, add more exercises and variations if you like, but all I ask is that you do not cheat yourself out of a good workout.

Here's my challenge to you: try some cardio on a morning, first thing as you wake up after your prayers / morning meditation, and focus on a problem while working out. Believe me, the ideas and solutions will begin manifesting, especially after your first ten minutes when the endorphins start flooding your brain.

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How to Develop Endurance for Grappling

I used to think that all the people I saw running or using cardio machines for minutes on end were such idiots. I consider myself a warrior and warriors only lift heavy weights, spar and drill combat techniques or perform intense sprints. I mean, how cool is it to run or bike for 45 minutes?

Well it turns out that I was the idiot. I've always been explosive and fairly strong for a grappler, but I've also suffered from a serious lack of endurance.

Okay, so it was not a serious lack, but I never had the type of endurance that got me through round after round of sparring in the gym or going through the 4-6 matches in my weight bracket in grappling competitions.

The reason? Poor aerobic conditioning.

The Aerobic System

Your aerobic system is the part of your fitness engine that allows marathon runners, triathlon competitors and other endurance athletes to have the energy to exercise for hours without having to stop.

Why is this important for you? Well, if you want to have the type of conditioning that makes you an unstoppable beast on the mat then you have to build some solid aerobic conditioning. Period.

I never had the type of conditioning I wanted until I learned this important fact. In this article, I'll show you how to measure your aerobic fitness and how to improve it so let's get started.

Anaerobic Threshold

I will not warn you with scientific details of your aerobic system but one important concept you should understand is your anaerobic threshold.

It's a fancy name that simply means the point, determined by a specific heart rate, at which your body switches over from aerobic to anaerobic metabolism. Why is this important? Once your body switches over to anaerobic, you start running out of energy fast until you have to stop exercising.

Everyone's anaerobic threshold is different depending on genetics and training regimen. The higher this point is for you, the more intense pace you can keep up without having to slow down or stop.

The best way to test this is to find a place that does metabolic and exercise performance testing. However, this can be expensive and some people may not have access to a testing facility where they live so I'll give you an alternative way in the “Measuring Your Aerobic Fitness” section below.

Get A Heart Rate Monitor

Rule # 1 of aerobic fitness: Get a heart rate monitor. Rule # 2 of aerobic fitness: Get a heart rate monitor. I hope I'm making myself clear!

There tend to be a lot of tough guy attitude in our sport – I may or may not have been guilty of this at one time … * ahem * … where wearing a monitor is not that cool or manly. I suggest you forget about your ego and do what works. Nobody will be making fun of you when they're huffing and puffing for air and you're still coming at them with plenty of gas left in your tank.

Doing cardio or intervals without a heart rate monitor is like doing squats or bench presses without knowing how much weight you are lifting. It's that big of a deal.

I personally use the Polar RS100. There are cheaper and more expensive ones but any Polar monitor will do as long as it gives you real-time feedback of your heart rate.

Measuring Your Aerobic Fitness

So now that you have a heart rate monitor, we are going to use a few tests to determine how aerobically fit you are.

Test # 1 – Resting Heart Rate

Your resting heart rate is one of the most valuable pieces of information you have regarding your fitness and state of recovery. When you wake up in the morning, put on your heart rate monitor and take your resting heart rate. It's important that you take it under the same conditions every time as you will get inconsistent data if you take it standing one day then laying down the next. I do this right after I wake up and lying in bed.

Having a resting heart rate in the 50s is what you should shoot for. You may notice your heart rate rate is elevated following a hard workout from the previous day. That's normal but if it start rising consistently, then you should back off on your training and take a rest day.

I personally feel best when my heart rate is in the 50s. I find my endurance, sex drive, and general sense of wellbeing is on these days. Conversely, if my resting heart rate is in the high 60s or low 70s then I know I better back off on whatever I decide to do that day.

Test # 2 One Minute Heart Rate Recovery

This is another great test. Basically you wear a heart rate monitor during grappling training or intervals and see how fast your heart rate comes down in one minute after you stop. Personally, do not track this on paper, but I take note of how well I'm recovering from any particular exercise or drill I'm doing.

If your heart rate is dropping 30-40 beats in one minute after and intense bout of exercise, you're recovering well. If your heart rate stays elevated and only seems to come down a little, you may aerobically unfit, training too hard or possibly not fully recovered from your last workout.

Test # 3 Anaerobic Threshold

This is the test I spoke about in the above section. It may cost you a bit of time and money to test and retest so that you know it is improving. If you are motivated and have the funds then go for it!

And if you are a professional MMA fighter then you better get this done. Multi-million dollar athletes in soccer, basketball, etc get it done so treat yourself like a multi-million dollar athlete!

However, if you are not in a financial situation to get tested regularly, then you can follow this test I learned from the book “Heart Rate Training” by Roy Benson:

The Talk Test:

  • Plan a 30 minute cardio session with a friend (or be prepared to sing or talk to yourself if you're alone lol)
  • Start slow and hold that pace for five minutes while maintaining a conversation and monitoring your heart rate
  • After 5 minutes, increase the pace slightly while maintaining a conversation and monitoring your heart rate
  • Repeat the last step every 5 minutes until you notice that your conversation is difficult to maintain; at this point you are around your anaerobic threshold; make a not of the heart rate wear this is happening

Either running or using a cardio machine side-by-side is a good way of doing this
It's not super scientific but will give you a general idea of ​​where this point is. There are other methods as well. Whatever method you use, make sure to re-assess every 8 weeks so that you know if you're improving or not.

Aerobic Training Methods

I'm going to list the training methods in order of intensity starting with the least intense then progressing from there:

Method # 1 – Recovery Cardio

This is for recovering from a hard workout session. It turns out it is better to do some light work then sit around on the couch and watch tv.

Here is how to do it:

  • Use any piece of cardio equipment; you can also use shadowboxing or grappling drills
  • Keep your heart rate in between 100-130; the more fatigued you are, then lower you should keep your heart rate; strictly follow this guideline
  • 20-45 minutes of continuous work

Method # 2 – Aerobic Endurance

This is an actual training session on it's own. Use this when you need to lower your heart rate rate and develop aerobic conditioning.

Here's how to do it:

  • Use any piece of cardio equipment; you can also use shadowboxing, grappling drills or light circuit training
  • Keep your heart rate in between 130-150; the better your fitness, then higher you should keep your heart rate; strictly follow this guideline
  • Use this as a training session on it's own when you are developing your aerobic conditioning
  • 20-60 minutes of work

Method # 3 – Fartlek

“Fartlek” is roughly translated from Swedish to mean, “speed play.” You literally “play” with your pace to raise and lower your heart rate throughout the session. This is a more intense, and entertaining, version of the aerobic endurance method and one of my favorites.

Here's how to do it:

  • Use same guideline of work and exercises as the Aerobic Endurance method
  • Start exercising and bringing your heart rate up to 130
  • Slowly increase your pace while monitoring your heart rate until you reach 150
  • Gradually slow down your pace while monitoring your heart rate until you reach 130
  • Repeat for 20-60 minutes

Method # 4 – Aerobic Power Intervals

This is another one of my favorite methods to use. It involves getting your heart rate up as high as you can and keeping it there for a minute or two.

How to do it:

  • Warm up well (5-10 minutes) as you will be pushing your body deep into fatigue
  • Use running on a track, any cardio machine, or grappling specific drills
  • Each interval should last 1-2 minutes; start with 1 minute then each week add more time
  • Push your heart rate to your limit using your monitor to make sure you are working hard enough; if your heart rate is only 160 then you're not working hard enough or you chose improper exercises
  • Rest 2-5 minutes between intervals or until your heart rate gets down to 120-130; make sure you recover completely so that you can push your self to the limit on each interval
  • Do 5-15 intervals but keep total workout time under 45 minutes (not including warm up)

Sample Program

Weeks 1-2 – Developing Your Aerobic Base

  • Do 1-2 sessions of Aerobic endurance training on non-grappling days or morning before grappling (or evening if you train in the morning)
  • Do Recovery Cardio after hard training sessions and on days where you feel fatigued to workout intensely

Weeks 3-4 – Pushing the Pace

  • Do 1-2 sessions of Fartlek training on non-grappling days or morning before grappling (or evening if you train in the morning)
  • Do Recovery Cardio after hard training sessions and on days where you feel fatigued to workout intensely

Weeks 5-6 – Aerobic Power

  • Do 1-2 sessions of Aerobic Power Intervals on non-grappling days
  • Do 1 session of Aerobic Endurance or Fartlek training towards the end of the week
  • Do low volume (ie 20 minutes) Recovery Cardio after hard training sessions and on days where you feel fatigued to workout intensely

Program Guidelines

I give guidelines because I do not know you personally. For all my training clients, I individualize their programs based on their fitness level and recovery ability. If they recover well, then we do more intensity and more volume. If they recover poorly, we focus more on lower intensity and volume while trying to gradually work them up to higher levels of work.

What I'm saying is that more is NOT always better. Start with the least amount of volume and intensity then work up from there. If your test scores improve and you feel in better shape during training, then your are on the right track! However, if you feel like you are getting even more tired in training and feel like you're actually in worse shape, then you need to re-evaluate your training program. Start backing off until you begin to feel better.

Remember what I always say … Your workout is only as good as your ability to recover from it!

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Find Ways To Exercise At Home

Making the time to exercise should be a goal for everyone. Working out will help you lose weight and keep you healthy. A couple of examples of ways people stay active include going to the gym and playing sports. Some choose exercising in the morning hours and others in the evening hours. Exercising at home is another common practice. Crunches, pull ups and jumping jacks can really get the blood flowing. For a more intense workout session, get on a treadmill, elliptical or an exercise bike. You'll be able to break more of a sweat and lose more calories when you're on one of these machines.

Home treadmills are one of the more popular machines to exercise on. They're so easy to use. If you know how to walk and push buttons, you'll know how to operate a treadmill. There are different types of treadmill users. Use treadmills to shed some pounds. Or exercise on them to train for a marathon. Personalize your workout routine by customizing settings such as speed, incline, and resistance. Or follow built-in workout programs that pace you toward specific fitness targets. The ease and flexibility that comes with using a treadmill is definitely one of the greatest rewards to this fitness machine.

The process involved with browsing around for a treadmill is a challenging task. This is an investment purchase that will affect your health and lifestyle. The specifications to each treadmill are different, and vary according to features such as the frame, treadbelt, workout apps, motor and cushioning.

An elliptical is another common choice for people to exercise on. Some people actually prefer ellipticals over treadmills because there's less impact involved, which means that workouts are easier on the body. The flywheel found on these machines drive the elliptical motion in the foot pedals, simulating the motion found in walking or jogging. Handlebars are built into most ellipticals to further help workout the arms. This design allows ellipticals to provide a complete workout solution, hitting both the upper and lower bodies. Ellipticals also comes with built-in workout apps. Use pre-configured workout apps to guide you to specific fitness goals. High-end elliptical machines have the ability to connect to the Internet, thus enabling for the download of many more workout apps.

Before you start looking around, research the difference between front drive and rear drive ellipticals. Either of these types of ellipticals can be found sold by major fitness manufacturers. The design and technology behind front drive elliptical systems have been around for quite some time. Many of these machines are more cost-effective than rear drive machines. There are a lot more components involved with a front elliptical drive. Rear drive ellipticals are found on more modern models and use less mechanics to propel users. There are less parts used to make the system. This design also simulates a more natural elliptical motion. Rear drive elliptical trainers are very trendy among consumers these days.

Lastly, do not forget that exercise bikes are quite popular as well. Biking or cycling targets a completely different type of fitness demographic. Avid cyclists will go bonanzas over being able to ride indoors and outdoors. Enjoy riding in the comfort of your own home. Ride on it whenever you're in the mood. These machines take up the least amount of space among those discussed so far and they're the most affordable of the three.

Not all exercise bikes are manufactured the same. If you see yourself as being a casual user, you'll probably be most interested in an upright exercise bike. This bike uses a frame that simulates a traditional bicycle. The seat is place up high and the position is upright. Those looking for a more intense cycling workout should consider an indoor fitness cycle. This bike uses a frame that mimics those found on racing bicycles. There's more room for your legs to drive the pedals and gears on these models. Push yourself on one of these and get a power workout. Lastly, if you're someone that's rehabbing or you just need to have something that's ergonomic, a recumbent exercise bike is the one for you. These bikes come with a larger seat which provides more support through a better dispersion of weight. Exercise on a recumbent exercise bike for a more comfortable workout. Rehab does not have to be a painful process on a recumbent exercise bike.

Exercising at home is a wish that many individuals wish they could do. Hopefully this article has given you a glimpse of that. It's easy now to get a good workout at home. No worries about gym payments or having to brave the rain or snow. There's no excuse now not to stay active. Treadmills, ellipticals and exercise bikes can help you keep fit. These machines are easy to use. Make up your own fitness workout or follow a computer guided program. With the fitness promotions going on today, you'll be able to save when you buy on the web. There's no better decision you can make today than deciding to start getting fit. A great toned and healthy body can be yours. So start getting fit and enjoy a much improved way of life.

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Cardio And Kettlebell Workouts

Training with the Kettlebell is one of the hardest things to do, both physically and mentally. The Kettlebell is as unforgiving as it is cold and unatractive.

Every exercise you perform is difficult with your target muscle not being allowed a minute rest and no set having a part of the rep preventing the muscle to pause and increase the Oxygen intake. If you are performing Kettlebell workouts on a regular basis there is no doubt you are feeling it, your muscles are sore and your are exhausted upon completion of each session. You are eating right and getting in all the extra Protein into your diet to aid with recovery and muscle growth and you may even be taking extra supplements such as creatine, taking this not hammer the cardio?

Cardio vascualr activity is essential for a healthy Heart and Lungs, studies have shown it helps fight depression, stave off Heart disease, infertility, Diabetes and whole host of other medical conditions which we niether want nor would we wish on our worst enemy. In light of all this evidence and medical advice then why are so many people slugging away with Kettlebell workouts, mind blowing Squat sessions and not performing basic low impact cardio?

I believe the truth to be that we do not find cardio exciting and truth be told it can be a little boring at times, maybe if we highlight the impact it can have to individual person's body we may just inspire people to get on with it .

Many people in your local gym will have muscular looking bodies and they look great in t-shirts or muscle vests but gt that same same on a sun lounger with their top off and their stomach looks bigger than their chest and if anything they look a little sluggish and out of shape. The fantastic 16 inch arms they have and powerful looking Deltoids they are sporting which are usually so menacing are actually now not really visible as the spare tire is where our eyes are guided. The sad truth of it all is that the guy knows it, they are less confident with their tops off and their actual demeanor changes, they are not the cocky guy they are n the local pub with their t-shirts tightly gripping to their upper arms .

We all know low body fat is not only good for us but looks better so why are not we on the treadmill or in the pool and putting in the ground work required for an awesome body – which for most people is the reason they first stepped into the gym in the first place.

I think we are lazy! We tend to think we are not as we are going to the gym after work while our teams are going to the pub but the truth is we know we can have an awesome Chest and Triceps sessions in 45 minutes but a decent cardio session on top of this will double our gym time and we want to be home before the football kicks off.

We need to find time for cardio, prior to work, go the gym 5 times per week with one day set aside for just cardio – whatever we can do to swing the balance back over to burning fat not just building muscle. Let's look and feel good on the beach as well as in the street.

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Balance Is Necessary For Dieting And Exercise

Weight loss is a combination of physical and psychological issues that many people have with food. For a great majority of people there is a sense of emotional attachment with foods that they grow up with and find difficult to conquer and limit the amount they eat. This relationship with food is mostly in their head. Losing weight is not difficult, the only requirements you need are to be mentally prepared and slowly change the way you eat.

It is important to be realistic about how much weight you want to lose and over what period. Those who lose weight gradually are more likely to maintain a lasting healthy weight loss than those that lose weight too fast. The reason weight loss is challenging is because there are loads of information on how to lose weight, but there is also tempting junk food to confuse you. The challenge is you jump from one weight loss programs without following it properly. In the end, because you do not see results in your weight you condemned the program as not working for you. It is not the weight loss program that is the problem it is your mindset.

The psychological impact of overweight and obesity are a major concern for the health service in the UK and through the world. Since the '80s overweight problems have doubled in adults, while the rates of obesity have increased dramatically in the last thirty years.

In 2003 the American Medical Association Journal warned that the continued increase in obesity and health issues associated with excess weight needed to be addressed. The research highlighted the problems of obesity and diabetes, and increasing concern about people with diabetes. There has been an alarming 5.6% increase in weight in adults and up to 8.2% increase in diabetes since 2000.Another health issues is lazy bowel syndrome.

As your weight increases you may find you have difficulty with bowel movement and you may find you increasingly need to use laxatives. Blockage, constipation and lazy bowel syndrome can cause bowel cancer. You need to drink water, it is very important to drink at least eight glasses of water daily as dry food can occasionally get stuck in the colon and remain there for weeks, or even years. Fruit such as pears, prunes and apples provide a tremendous amount of soluble fiber and laxative properties found in prunes, helps to unblock the colon.

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How You Should Do Cardio to Lose the Most Weight

Empty Stomach versus Full Stomach

There have been research studies that show both the pros and cons of exercising on an empty stomach and if it really matters. In my opinion, doing cardio on an empty stomach versus eating a light snack about an hour before is controversial.

The theory is, if you work out on an empty stomach, you will burn more fat calories because you will not have any food in your system to burn through, therefore achieving lower body fat.

If your goal is to only worry about tapping into your fat stores then this may be an option for you. My argument is, if you are exercising on an empty stomach, are you going to have enough energy to have an intestinal workout, which in my opinion is more important for long term fat / weight loss.

If you are going for endurance, you most certainly do not want to do cardio on an empty stomach as it will reduce your aerobic capacity.

A clear cut answer from me would be to eat a light snack an hour before, so you can have more energy during your cardio workout but not have too much food to burn to get your fat stores.

Cardio in the Morning Versus Late at Night

Many fitness professionals recommend that cardio be done early in the morning because of the fasting that has been done after eight hours of sleep.

Once again I think this is questionable, and it is all about personal preference. Doing cardio in the morning for some people allows them to have more energy through the day and facilitates a clear mind.

Doing cardio in the evening can, for some people like myself, actually have more benefits. The nutrients that you have ate and the water you have drunk through the day are in your system to be used. I personally have more energy in the evening and find that I push myself harder at night.

I am a believer that everyone has a different peak workout time and that one should figure out that time and use it to their advantage.

In my opinion it does not matter when you do cardio in the day as long as you get it done effectively.

The Speed ​​of Your Workouts and Weight Loss

It has been taught for years that the slower your cardio exercise the better it is because it burns more calories from fat.

You must define what your goal is and what you want for the long term first before you come to any conclusions on your training style. I think that you can lose weight doing either slow, less intense exercise or fast, high intensity workouts.

One thing that I would encourage you to look at is how you want your body to look. Compare the look of athletes from different sports such as marathon running and track sprinters. You will notice the difference in how their bodies are shaped.

There is no one superior way to the other and so it is just about what your goals are and what you want to look like.

If you are going for a long lean and not as much muscle on your body look, then do long duration workouts like cardio. If you are looking for a more muscular and defined frame, then do the higher intensity and faster workouts.

My Advice for You

Try the methods that I presented to you above, test them on yourself and see how you feel, how your body changes and responds, and the overall results that you get.

If you are getting closer to the results that you are looking for, then stick with that program and train using those techniques.

I am not a believer in there being only one way to train. I just believe there is a systematic approach you can take to fitness and then it is up to you to test those approaches to see what works best for you.

We all have different bodies so we need to find out the best ways to train ourselves.

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How Long Should You Do Cardio to Lose Weight?


First think about quality versus quantity. If you are going really slow and using very little effort and you are on the treadmill for two hours or running up a hill for sprints, which one of those exercise techniques do you think will work best for you to lose weight?

I am a firm believer in what you put in is what you will get out (as long as it is smart and calculated). The more effort that you put into your cardio, the better and faster your results you will be.

Like any other workout program, you should never start at an advanced level. For example, if you have not worked out in years, then you should not start out with high intensity incline sprints. This will be too much intensity too fast and will cause an injury.

But if you have been working out consistently (3-5 times per week) then you should definitely consider increasing your intensity and pushing yourself as hard as you can without getting injured.

So you are probably wondering how long you should do cardio to get the best results. I suggest that you focus on doing cardio sessions for twenty to thirty minutes at the highest intensity you can handle each session.

Each week try to push yourself a little more by increasing your incline or speed of your workouts based on what tools and exercises you are using to get your cardio work done.

Treadmill Versus Bike Versus Running Outside

The best cardio workouts are those that you enjoy, understand, and will stay most consistent with. If you love swimming or mountain cycling, then choose those forms of activities to measure and use as your main source of cardio work.

You always want to switch up your workouts so your body does not plateau, but you have to have a main source of cardio that you can go to to get results.

In my opinion, there is no one source of cardio better than the other. This is a common question that I get in the gym all the time by people who want to lose weight.

My simple suggestion is, they are all great ways to lose weight so choose the ones you enjoy and do it consistently.

Heart Rate

I would highly recommend that you get a heart rate monitor to track your effort and intensity in your workouts. Tracking heart rate is a great way to measure your exercise progress and can give you important data on how you should train.

The best data that it will give you is if your heart rate has been one hundred and thirty eight every single workout for the last four weeks and you have not seen results, then that will tell you that you are not pushing yourself enough to break your plateau.

The next step would be to either start running on an incline or a hill or push yourself to pedal faster in your workouts, or swim faster.

Your heart rate can be a great number to use to guide your workouts and take you to the next level.

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Tightening The Costs Of Getting Fit

Already the Leisure Opportunities digital magazine has found the UK health and fitness to have reached £ 3.86 billion in 2012 which is seeing a year on year growth. Therefore, you may be wondering why gyms are then still able to charge so much when the sector is growing well. With the effects of the recent recession still prominent in the UK, costs of keeping these places open are also on the rise. This is why attention is focusing more on keeping up a fitness regime, but one that takes place outside of a gym.

Arguably the easiest way to keep a moderate amount of exercise with no cost at all would be to go for regular jogs or walks. Website Livestrong.com has found that studies by the Journal of Sports Medicine and Physical Fitness, showing jogging to not only burn calories but also for those trying to gain weight for later muscle development, jogging was found to increase appetite. However, they were strong in noticing the increase in how much participants consumed is based on the idea that people feel they are more able to treat themselves after a jogging session rather than physiologically changing. Neverheless, jogging and frequent walks are recommended not just for weight loss and gain, but to keep an all-round healthy lifestyle.

Another way to keep out of the gym is to utilize the internet through searching for vouchers and offers on fitness items. Health information distributors Health.com, have described that using the technological world your advantage can help you save money and also aid your work out efforts. With the popularity of discount websites and voucher searching at an all-time high, there are plenty of sites offering deals for all the products you need to exercise. Whether its energy foods, activity days, home gym equipment or even just clothing to show your efforts, the internet is full of bargains waiting to be found. Furthermore, if can even find a bargain or free trial for gyms, then even negating the cost as a reason for not going to the gym.

Regardless of offers and deals, it's usually a short term benefit as sooner or later costs will add up. An alternative longer term option could have been to purchase your own equipment to use at home. Although this would be an extremely higher initial cost, it does allow you to use gym equipment from your own home, while having the ability to keep it for as long as you need. However, negatives of purchasing your own equipment would be the unfortunate case of repair costs if you break the equipment and the inability to keep purchasing upgraded equipment unless you can afford the high costs.

Nonetheless, one of the largest advantages of keeping fit at home includes not restricting participation by age. Although work out equipment usually comes with age restrictions, many other forms of exercise allow all of the young to the older can reap the rewards of exercising at home. Also by ensuring it's a fun and entertaining process, it could even become a whole family activity that you can do together.

Working out to gain muscle or lose weight is a struggle for most. ESPecially with the economic climate and high levels of holiday period expenditure, people are looking for more and more ways to work out at the lowest possible prices. The best advice would be to keep an eye out for discounts, sales and offers online, possibly purchase equipment for you to use in your own home and to make exercising a part of your life and not just when in the gym.

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Endless Youth

Whether you're an avid swimmer or not, swimming has obvious benefits as opposed to other forms of exercise. With the lack of stress on joints, save shoulders shoulders, it is an ideal activity for all ages and is often used for physical therapy.

I have been swimming since I was just 5 years old and although learning how to swim can be a challenge it can be rewarding in ways I have only beg to realize as I vent into my early twenties. If you ever see older people swimming at the local YMCA then you're not alone, or the ever-exclusive women's water aerobics (aka gossip club). But, the fact that you see these older people in the pool tells you something. It shows you that the water is the most accepting medium for exercise.

So often you hear about sports injuries and people requiring rehabilitation due to joint or tendon issues, but swimming has allowed me over the years to maintain peaking condition while making sure recovery is always easy. If you say, “Swimming is too hard” or “I'm just bad at it” that's OK. You do not have to be good at swimming to get a workout, and it does not take long for you to start learning how to make it easier. Swimming is simply fantastic, it works practically every part of the body all at once.

If you're still convinced you're not a swimmer then consider this: swimming in general helps speed up your recovery of muscles. What this means for athletes and others is that you can get an edge on your competition by speeding up your recovery process which extremely means you can workout harder and more often than the other guys. In college swimming we often times warm-down after an intense exercise which helps get rid of the lactic acid built up in our system. So basically, by swimming (light to medium paced) you can get rid of that lactic acid that causes soreness and prevention of muscle building.

Swimming helps build muscle!

So why would not you start using your local pool? Even if you just jump in for 30 minutes it'll be one of the most important 30 minutes of your workout week. After all, there's a reason why people marvel at the “swimmer's body”, the water lets your body do things it normally could not. So BE SMART about your workouts and include some swimming, if nothing else to just rinse off after lifting.

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What About E-Bikes?

Here's what. Electric bike kits are the safest and most fun way to build up your cardio health. Here is my Need to Know E-Bikes list.

  • An electric bike lets you build physical strength gradually and safely, as doctors recommend, by making your pedaling easier or by letting the electric bike motor take over pedaling completely until you are ready to pedal again.
  • You can buy an electric motor kit for your bike much cheaper than a new electric bicycle.
  • Ride until you get tired and then flip a switch and let the electric bike motor kit take over.
  • Or choose an e-bike kit that senses when you're pedaling harder and kicks in to assist and lets you gradually build up to pedaling more and more on the motor less.
  • Ride past all the other bikers at 15 mph for up to 20 miles with a smile (or smirk) on your face.
  • Ride as far or farther than the other riders and up hills with a smile (or smirk) on your face.
  • Ride past the auto parking lot and right up to the front door with a smile (or smirk) on your face.
  • Ride past the gas stations with a smile (or smirk) on your face.
  • Put a “Save The Planet” on your bike bumper with a smile (or smirk) on your face.
  • Brag about how bicycle mechanics are much less expensive than auto mechanics with a smile (or smirk) on your face.
  • Attach a trailer to your bike and ride to the grocery and hardware store with a smile (or smirk) on your face.
  • Brag about the car you bought 20 year ago and have only put 40,000 miles on with a smile (or smirk) on your face.
  • Brag about your new trim looking body and muscled legs with a smile (or smirk) on your face.

The most important thing to remember is that you will be getting the benefits of a regular, fun, effective exercise that builds and strengthens your body, heart, and lungs gradually with no worries about over doing it.

It becomes regular due to it is fun, and the more fun an exercise is, the more likely you will do it regularly.

It's fun because you can ride for 20 miles and explore new vistas without getting so tired.

It's effective because exercising the largest muscles (leg muscles) is the most efficient way to strengthen heart and lungs.

There have been thousands of e-bikes sold in American this year and if sales continue at this pace the e-bike will one day be the premier mode of transport in the US.

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