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Monthly Archives: February 2017

Sustain Body Fitness

When you do exercise, try to focus more on balancing your body. If you are not very confident with how you appear to other people, then you really need to repeat a number of aerobic activities to develop a flat abdomen, and to build strong muscles and bones. With repetitive exercises, you will notice a change in your body shape – a change for the better.

If you can come up with a good system of exercise, your resting and training time will definitely be balanced. Your body knows when it is burning calories and exercising regularly helps you build up muscles even when you are at rest. It is not good for the body to be over-exercised. It does not allow your muscles to recover and rebuild.

Another recommendation by experts is to engage your body in an exercise that involves weights. The proper means of getting your potential to its maximum level is by lifting heavy weights in a given period. There should also be proper guidance during the activity in order to have less risk and to avoid failure and accidents.

You should adapt to changes. We call it variety. The technical term for that is “periodization.” In other words, do not stick to the same activity repeatedly. It is nice to make some changes to the physical and mental activities that you indulge in.

Getting in Shape After 40

Getting in shape after 40 should not only become a personal goal but should be part of one’s mind training. But what do we really mean by “getting in shape?” Well, basically it means maintaining good mental and physical health and staying body fit: fit to work, fit to walk and brisk-walk, fit to run, and fit to do exercises appropriate to the level of a 40-year old. This includes a healthy sexual regimen.

At this age, aside from losing a certain percentage of muscle mass, neurological fluctuations in the brain could lead to a decrease in HGH, the ability to synthesize protein and changes in reflexes and coordination. For these reasons getting in shape after 40 may be a bit more demanding mentally, emotionally and physically.

But if one has been doing regular workouts at age 20 and continues to do so at 30, the likelihood that the use of a fitness center with cardio equipment and other fitness machines like the motorized treadmill or gym bikes and shoulder press could still be done at age 40. It should be advisable though to consult a physician before using the fitness center.

To optimize one’s fitness program, some fitness practitioners suggest finding and doing smart ways of regular physical exercise rather that doing more exercises than usual. Getting in shape after 40 is a need and should not be taken for granted.

Obesity, which seems to be tendency for people at this higher age level should be avoided to prevent medical complications like diabetes and hypertension from hindering the regular fitness process. People whose work is based entirely at the office sitting down are at risk of becoming overweight with flabby bellies.

But even among office workers, they can still do regular exercises using their chairs and tables, simply moving within their office spaces, or going up and down the stairs. Some fitness experts recommend the use of body exercise contraptions or aids like the foam roller for women. Some recommend regular, frequent “light exercises” just to keep the blood circulating most of the time.

Light exercises without the use of gym equipment focusing on the neck, shoulders, wrists, belly, knees and ankles can be beneficial for people who need to do less intense workouts and whose ages are in the 40, 50 and 60 age levels.

Getting in shape after 40 should be made as a personal life philosophy and physique policy of everyone who still has the mental and physical capacity to stay fit. Coupled with this is the development of a personal sensitivity to eating the right kinds of foods, a balanced diet of fruits, vegetables, fish, meat and eggs with less sugar and salt, or whatever your medical doctor or fitness advisor may require.

The physical body under the direction of the mind can still attain relatively spectacular physical performance at a number of levels comparable to young ages. Not only would most 50-year olds want to look young, they need to feel younger and move younger, therefore the need for getting in shape after 40.

Killer Six-Pack

Try the plank crunch.

The plank position begins with your forearms on the ground and your body straight as in the push-up position. Start with your right knee and bring it forward towards your right elbow, then return to the plank position. Repeat this process with your left knee. This is one ab exercises that will target your whole core; which other ab exercises can not do.

Add bicycle crunches to your workout.

Put your hands behind your head, lie on your back with your legs raised and bent at a 90° angle. Bring your right elbow towards your left knee then your left elbow towards your right knee. Like traditional crunches, these should be done slowly and deliberately to get the best result.

Get cross-crunching, too.

Lie on your back with legs and arms diagonally out so that your body forms an “X.” Keep your arms and legs straight, and bring your right hand towards your left foot, then your left hand towards your right foot, being sure to lift your head, neck, and shoulders off the ground. This exercise will target your lower abs, making sure that your abs get a well-balanced total workout.

About Total Body Fitness

# Feel Good. Exercise makes you feel good, both physically and mentally. It gives you a psychological lift and strengthens your sense of accomplishment. The discipline associated with exercise also makes you feel good about yourself: “I feel good that I walked today,” or “When I run, I feel I have control over one area of my life.”

# Look Good. Regular exercise plays an important role in helping to reduce body fat and weight and to develop muscle. Fitness can give you a better-looking, better-proportioned body: a flatter abdomen, firmer thighs, and slimmer hips.

# Feel Younger. Increasing your activity level can reverse or slow the changes that many people think are simply the unavoidable results of aging. In reality, lack of exercise usually reduces flexibility, strength, blood vessel elasticity, and lung functions; slows reaction time and metabolism; and increases body fat between ages 30 and 60.

# Build A Stronger Heart. Regular exercise may help reduce or modify some of the risk factors associated with heart disease, such as high cholesterol levels, elevated blood pressure, obesity, and stress. A three-year study at the University of Toronto showed that people who exercised regularly after a heart attack had less than a 5 per cent chance of having a second attack, while those who were sedentary had 22 per cent chance.

Physical fitness has two extremes: the well-conditioned person at one end and the completely inactive individual at the other. To be well-conditioned, you need to work on the four components of physical fitness: Body Composition, Cardiovascular Fitness, Muscle Fitness, and Flexibility.

# Body Composition: Body composition is the ratio between body fat and muscle. Too much fat and not enough muscle may increase your risk of heart disease, diabetes, gout, and arthritis and back problems.

# Cardiovascular Fitness: Cardiovascular fitness is the ability of the heart, blood, and blood vessels to transport oxygen to your muscles. A strong, efficient heart is important for stamina and may lower your risk of heart disease.

# Muscle Fitness: Muscle fitness is the strength, endurance and shape of your muscles. Good muscle fitness helps you maintain good posture; avoid lower back pain; and lift, carry, push, and press any objects. Regular exercise keeps your muscles well developed – an important ingredient in proper body composition. Calisthenic and weight-training exercises improve your muscle fitness. Aerobic exercises also can improve muscle fitness, although to a lesser extent.

# Flexibility: Flexibility is the range of motion possible at the joints of your body. Good flexibility helps you avoid lower back pain, plus joint, neck, shoulder, arm and leg injuries. Calisthenics, stretching exercises and yoga can help maintain or improve flexibility or suppleness.

GETTING OFF TO A GOOD START

Before you begin an exercise programme, discuss what you plan to do with your physician. Most physicians will adjust the programme according to your needs and health status.

Evaluate your physical fitness level before you start a fitness programme. Ask yourself the following questions for the evaluation:

CARDIOVASCULAR FITNESS

Q #1: Do you exert yourself enough to work up a sweat for 20 minutes or more, three to four times a week?

Q #2: Are you physically active on the job? That is, does your work require you to move for at least 40 minutes non-stop, do vigorous physical activity, lift heavy objects?

BODY COMPOSITION

Q #3: Is your weight appropriate to standard height/weight charts?

Q #4: Are you satisfied with your body’s muscle tone and the way your body looks?

MUSCLE FITNESS

Q #5: Have you been free of lower back pain (backache) during the past 6 months?

Q #6: Have your waistline expanded less than one inch since age 18 (women) or 21 (men)?

FLEXIBILITY

Q #7: Can you easily touch your toes without bending your knees?

Q #8: Are you currently free from aches, pains or stiffness in joints such as neck, shoulders, lower back, hips, and knees?

In addition to your medical and fitness status, consider your weight and body type when starting a fitness programme.

BODY TYPES

Heavy: Substantial amount of fat with poor muscle development – usually very inactive.

Heavy Muscular: Substantial amount of fat with fair to good muscle development – usually formerly or occasionally active.

Thin: Very lean and very little muscle development – usually very inactive.

Now check the list below for guidelines on the best exercises for particular body types. But remember that there are always exceptions: some aerobic dancers are heavy and muscular, and some swimmers are thin. In general, the list highlights those activities from which you can expect the most success, the least frustration, and the best chance to staying with on the road to fitness. For example, a heavy person may not get the full benefit of jumping rope, running, or aerobics because of the stress that extra body fat puts on the legs.

# Heavy: Bicycling; Swimming; Brisk Walking

# Heavy Muscular: Aerobic Dancing; Bicycling; Racquet Sports; Swimming; Brisk Walking; Weight Training.

# Muscular: Aerobic Dancing; Bicycling; Racquet Sports; Jumping Rope; Running/Jogging; Climbing Stairs; Swimming; Brisk Walking; Weight Training.

# Thin Muscular: Aerobic Dancing; Bicycling; Racquet Sports; Jumping Rope; Running/Jogging; Climbing Stairs; Swimming; Brisk Walking; Weight Training.

# Thin: Aerobic Dancing; Jumping Rope; Running/Jogging; Climbing Stairs; Brisk Walking