Tag: Fitness

Who is home fitness for?

Focus on putting together a solid home fitness plan if you’re looking to get better physical conditioning and improve the shape of your body. It doesn’t matter the age or ability of the individual, anyone can put together a basic workout focusing on three components to show results. Stick with cardiovascular conditioning,strength performance, and stretching to increase functional ability.

Increasing your cardio endurance doesn’t mean you have to use a machine or have a wide open space. A good running program (slow or fast) can be achieved with a pair of running shoes. For those looking for a piece of equipment to aid them in their cardio workout, they have a good amount of options. A few types of devices to pick from are:rowers,treadmills,bikes,and gliders.

Strength training can be accomplished with body weight movements or various forms of weighted resistance from an array of equipment. A good home fitness schedule hits the major muscle groups at least one time in the course of a weekly workout.

Body weight resistance exercise routines can be as basic as push-ups,squats, and core conditioning or you might want to make it a little more challenging by using various types of equipment like a pull up bar or a weighted vest.

The general pieces of weight exercise devices are a barbell and weights with a flat workout bench. For those with limited space, the use of adjustable dumbbells or adjustable kettlebells will work just as effectively. Strength workouts routines use a variety of equipment to get the greatest benefits.

Stretching is one area of a fitness plan most individuals put very little time into or don’t do it at all. The greatest results from working out will come from incorporating stretching into your weekly workouts and it shouldn’t be overlooked.

Regardless of your flexibility, everyone can receive the benefits of increased range of movement, reduced tension in muscles, and muscular coordination. Yoga and Pilates are two types of stretching programs that can be all-encompassing workouts on there own.

Why home fitness

Home fitness will provide the same results as any franchise gym center at the fraction of the cost and on the time schedule you set. No more hurry to make it to the gym to get a fast workout in before it closes. Stop paying monthly dues for equipment or programs you don’t even use.

Most gym programs require a signed contract that commits members to up to a year of expensive monthly dues that are taken even if you don’t use the facility for a month or more.

Trying to make it to the gym to get a last-minute workout in before it closes can be a hassle. Not to mention the time wasted and workout ruined from waiting to use a specific machine when the gym is busy.

Other areas of home fitness to consider

Nutrition is a substantial component of home fitness and when worked into the plan correctly, can provide high levels of energy and beneficial stress relief throughout the day. Following a basic plan of small healthy meals with sensible snacks will keep the energy levels up over a long period of time.

Eating lean portions of meat and having a serving of vegetables with each meal will give you a good proportion of needed nutrients. Fruits and nuts are a good alternative for bad snack choices. The last thing you want is to do is sabotage a healthy meal plan with garbage.

Lack of water consumption can kill workout performance and make it extremely hard to progress with results. While it is advisable to drink water before, during, and post workout, it is also important to drink it in moderate amounts during the day.

Adjust the amount of water you need by monitoring you activity level throughout the day. If you want your body to function properly make sure to drink plenty of water.

Don’t underestimate the role rest plays in allowing the body to adapt and repair itself for the next workout. A good rule to follow is to get a minimum of two days rest from a home fitness workout during a week period with the days off being staggered or …

Most countries in the developed world are dealing with then epidemic of obesity in their population. Not only is obesity itself a problem but all of the problems that come along with it, including heart disease, stroke and a variety of other diseases have become a problem as well. I’m sure that you have heard that you need to eat right and exercise a thousand times if you have heard it once but the difficult part is, it is not always practical for us to be able to get this exercise on a regular basis. It doesn’t mean that we don’t want to take care of ourselves physically, it simply means that we are not able to do so regularly.

One of the easiest ways for you to be able to get enough physical exercise so that you can maintain your health is to slowly work your way up the exercise ladder. Most people that decide to exercise go all out and end up burning themselves out or hurting themselves just a short time after they began. This is not only counterproductive as far as exercise is concerned, it is also discouraging and certainly doesn’t make us want to continue. The fact of the matter is, you don’t need to exercise in this way in order to gain a level of physical fitness that you may not be enjoying now.

All of us do things on a daily basis that could be considered exercise. Although it may not be running on a treadmill or riding a stationary bike, most of us get up and move around on a regular basis, mimicking exercise in some way or another. Even the simple act of cleaning your house is going to burn additional calories that would not be burned if you spent that time sitting on your couch. That is why you need to make smart decisions as far as your everyday activity is concerned to make sure that you are getting a little bit of exercise, even if it is effortless on your part.

Do things such as parking further away from the store or perhaps walking around the corner to the store from your home if one is available. Spending a little bit of extra time cleaning your house on a daily basis will not only burn extra calories, it will make our living environment more comfortable to us. There are a number of different things that you can do but as long as you’re using your imagination, you would be surprised with how much exercise you can actually get without going to the gym.

Source by Carlos Dubon

Fitness is a concept that is vastly misunderstood and each individual has his/her own way of defining it.

What most people do not know is that there are 10 components/elements/facets that make up the state of “Fitness”. All these 10 components need to be improved in an individual for him/her to be deemed as physically it.

Now, it doesn’t matter if you are young or old, man or woman; or whether you belong to a certain category of people (bodybuilder, athlete, corporate executive, couch potato, housewife etc). Your fitness program must aim to improve all 10 aspects of fitness.

All human beings are built the same way physiologically. Therefore, we all need each of the components of fitness to enhance the quality of our physical fitness and thereby enhance life.

So….What exactly are the 10 components of fitness?

The 10 Components of Fitness:

1 ) Cardiovascular Endurance: The ability of the cardiovascular and respiratory systems to transport oxygenated blood to the working skeletal muscles for an extended period of time without fatigue.

2 ) Muscular Endurance: The ability of skeletal muscles to continuously contract for an extended length of time without experiencing fatigue.

3 ) Musculoskeletal Strength: The combined strength of muscles,bones,ligaments and tendons.

4 ) Flexibility: The ability of the body to sustain full and complete range of motion around the joints.

5 ) Ideal Body Composition: Maintaining an ideal ratio of adipose tissue(body fat) to lean body mass.A male is said to have an ideal body composition when no more that 15% of his bodyweight is made up of body fat. A female is said to have an ideal body composition if no more than 20% of her bodyweight is made up of body fat.

6 ) Power: It is the ability of the skeletal muscles to maximize the force exerted by them in a minimum amount of time.

7 ) Speed: The ability to minimize the time taken to complete a particular movement or task

8 ) Coordination: Coordination is the combination of body movements created with the kinematic and kinetic parameters that result in intended actions.This involves combining several movements into a single distinct movement.

9 ) Agility: The ability to change the direction of the body in an efficient and effective manner.

10 ) Balance: Ability to maintain the center of gravity of a body within the base of support with minimal postural sway.

For one to be deemed as physically fit, they need to develop all of these aspects of fitness.

The importance and interdependence of the 10 components of fitness in overall performance:

Each of the aforementioned components play a crucial role in our lives. Whether it is for someone who is a competitive sportsman or just a regular human being, each of these components drastically impact overall performance. It must also be noted that each of these components are interdependent on the other and therefore a compromise in one will definitely lead to short-changing another.

  • Cardiovascular endurance: A decrease in this element makes just about every task very difficult. Performing activities like climbing stairs, walking, jogging, running, swimming, any and all kinds of sports and even strength training becomes extensively difficult with poor cardiovascular endurance. Therefore, a lack of this component makes it difficult to utilize muscular endurance or musculoskeletal strength. For example, even if a runner has great muscular endurance, he will not be able to run for long without cardiovascular endurance. Similarly, a power lifter cannot maximally use his strength once cardiovascular fatigue sets in. Besides these, one’s speed,balance,coordination,agility and power drastically reduce as one reaches cardiovascular fatigue. It must also be noted that very poor cardiovascular endurance can even cause cardiac arrest in the aforementioned activities.
  • Muscular endurance: This is very similar to cardiovascular endurance except that it occurs in the musculoskeletal system and not the cardio respiratory system. A person with poor muscular endurance will experience difficulty in the activities mentioned for cardiovascular endurance. However, this will be due to high build up of lactic acid in the muscles being used for the particular activity. Without muscular endurance, cardiovascular endurance cannot be utilized. For eg, even if a kickboxer is not cardiovascularly tired, he will not be

Improving physical fitness at home is an excellent idea that can be achieved through exercise only. Regular exercise can extend your life expectancy to a certain degree and keep you fit and evergreen throughout your life.

Improving fitness is not that hard if you maintain a healthy lifestyle. A disciplined lifestyle can throw away most diseases and ailments. It improves your endurance and boost energy level. No matter how physically fit you are, you can start to follow a disciplined life. Depending on your ability start exercising on a regular basis. But to do so, you must have to fix your goal. Here I unveiled eight secrets to be looked smart and fit.

Inspiration and Motivation Can Change You

Most of us feel lethargic throughout the day, especially when asked to do some hard work this is because of lack of physical activity and motivation that slow down our metabolic rate. Have you noticed that sportsmen look so smart and energetic than average people? I suggest you to select an iconic power sport personal and admire his or her talent. The concept of staying fit and fine doesn’t necessarily mean that you have to regularly visit the gym. Practically there are hundreds of ways to stay evergreen like a sport man.

Walk Like an Ostrich

Twenty first century surprised us offering big tummy and polished hairless head. No matter how huge you are, wake up in the morning and start walking as far as you can. Do not forget to use a pedometer that can count your steps and can say the distance you covered. Please do not move like a tortoise chatting with your friends. Walk as fast as possible until you feel a big drop of sweat hanging on the edge of your nose. But if you already developed any sort of cardiac disease, do not walk too fast, maintain a moderate speed.

You Are a Great Runner!

Experience your athletic endurance. Running regularly for at least two kilometers is good for the heart. It’s a great cardio exercise that increases our heart rate to an extreme level and burn out more fats than any other form of exercise. If you don’t have any cardiac problem you are free to run, but if you are suffering from cardiac disease like hypertension, then avoid running to stay fit, because there are many other ways I will tell you latter through which you can have the similar effect without putting extra stress on the heart.

Tales of Gym Addicts

Mentally you may be fitter than a gym goer, but in reality you never felt that. Doing intensive cardio exercise at the gym may help you to get a tummy-less trimmed physique. The good news for you that you can perform cardio exercises at home also, in that case you can use a gym cycle and treadmill. I recommend you to drink some engineered energy drink that can improve your performance for a long period of time. After practicing vigorously (if you don’t have cardiovascular disease) fold your treadmill and keep it aside. Cardiac patients should not run on the treadmill without doctor’s advice.

Yoga Can Stretch Your Mind

This is probably the easiest way to stay fit at home because most of us have almost no time to spend over wellness of mind and body at a health club or on the field. Physical fitness doesn’t necessarily mean huge biceps and eight pack abdomen muscle. Today’s biggest problem is indigestion, acidity and light headedness. Yoga is very helpful to regain your lost energy. This is a powerful method to improve concentration and physical ability and vigor. Yoga can cure most diseases and gives you an evergreen look. But practicing yoga at home may be sometimes difficult, but not impossible though. As a beginner, you can take a lesson from a yoga guru. The power of yoga can essentially boost your sex drive and keep you looking younger than average people.

Quit Smoking

If you are really determined to improve your physical fitness then as soon as possible quit smoking by throwing the packet in the dustbin. At the same time stay away from other bad habits like getting sobered at …

First off, what is combat fitness? How would you define this. Then once we get a definition for what we mean by combat fitness, how would you achieve this level of physical toughness? Let’s look at what we mean by combat fitness first, then we’ll talk about what you need to do to get there, next.

Combat Fitness Definition

To my mind, combat fitness means you body is ready for anything-long marches, running, sprints, heavy lifting of equipment, ability to stand up to stress for long periods of time. That’s combat style fitness. In other words, this is fitness in the most general, inclusive of ways.

The difference between combat fitness and sport specific fitness is you’re not training for a specific sport. If you train for tennis, you don’t need to be able to lift heavy weights. If you train for powerlifting, your hand eye coordination is not really a factor.

Everything is a factor in combat fitness!

So, we’re going to need to address all the types of fitness there are. You can think of it loosely like this, aerobic conditioning, anaerobic conditioning, strength, and especially muscular endurance. These are the building blocks of combat style fitness.

How to Achieve Combat Level Fitness

So, how do you achieve this elite level of fitness? Well, for one thing, we’re going to have to throw away some commonly held misconceptions. For instance, steady state aerobics will not have a very big place in our fitness routines.

It’s been shown that anaerobic exercise increases aerobic capacity even more than aerobic exercise does. So, why do much aerobic exercise? Unless it’s to specifically train your muscles and mind to accomplish a certain type of task, like hike for 20 plus miles a day, then there’s no real reason.

Do you need big muscles for combat type fitness. No! What you need is strong muscles. Big and strong, oddly enough, don’t necessarily go together. As a matter of fact, they often do not go together at all! We’ll use bodyweight exercises for combat style fitness. For one thing, this type of fitness needs to be portable. You need to be able to workout anywhere, anytime to keep in your peek level of conditioning.

There’s certainly more to know about combat fitness, but this is enough to get you going in the right direction.

Source by R. Lee Cole

When you think about losing weight, working out is usually the first thing that comes to mind, along with dieting most of the times. Obviously, this is with a reason, working out plays a huge role in weight loss. Here we’ll find out a couple of things you need to know when you want to start working out for weight loss.

Always start small

When you haven’t worked out for years and suddenly want to start hitting the gym five days a week, you are setting yourself up for failure. Not only do your muscles need to be build up slowly, your mind also needs to accustom to your new routine and make a habit out of it. So, it’s a better idea to start with working out one or two days a week and stick to light exercises in the week. Yoga or walking can be a great place to start building some muscle and improving your fitness.

You need to plan your work-out sessions

I don’t know how this works for you, but if I don’t plan something than it doesn’t happen. This also goes for work-outs, you need to create a plan that fits within your schedule and stick to it. You should also make it yourself as easy as possible. This means that you put out your work-out wear before you go to bed, or sleep in it even. This could also mean that you work-out at home or that you choose a gym that is close to your home or work.

Don’t try to make it perfect

Trust me, you’re not always going to stick to your schedule perfectly. Some days you won’t find the time or you’re just not feeling it. You could give up your entire journey because you failed one time, but isn’t is a lot better to go harder the next day. Use your failures to remind yourself why you are doing what you’re doing and don’t let them get you down.

Learn to persists

When you start with your fitness journey you are very motivated, but this initial motivation will fade slowly. Many people quit trying when they do lose their motivation. If you always quit when it’s getting hard then you won’t ever be able to achieve anything. So, change things this time and persist just a little longer to make working out a habit, before you know it you’ll have lost all the weight and gained muscle.

Find a work-out that you love

The only way you’ll stick to your routine is when you love what you’re doing. Don’t force yourself to hit the gym when you absolutely hate it, maybe you’re more of a runner. Or when you despise having to get out in the cold to run, then possibly an inside yoga session is more your thing. I promise that there is something out there for you as well, you only need to find it.

Find the motivation within yourself

Exercising because you promised your wife, or because you want to be skinny isn’t the best motivation in the world. Of course, it will work the first few weeks, but you won’t last long. You need a motivation that comes from within, like feeling happier or improving your health. That kind of motivation will last a lifetime.

Fitness is a personal journey that I can tell you all about what I want, but you’re the one that will need to do the work. There are no shortcuts to health, you’ll need to work. So, don’t wait around any longer, start today if you can. Starting is half the work, so purchase a fitness book, go out and buy new sportswear or create your work-out schedule for next week. Now all I can do for you is hope that you follow my tips and wish you all the best of luck on your fitness journey.

Source by Irving D Pirela

There are many physical fitness tests to measure how physically fit you are. These tests will measure you’re ability for strength, endurance, flexibility, speed and power. Here are a few of the more popular tests.

Strength Tests

  • One rep max – Use for any lift to test strength
  • Sit up test – Core strength
  • Push up test – Strength and endurance

Endurance Tests

  • Balke 15 minute run – Measure VO2 max
  • Cooper 12 minute run – Measure VO2 max
  • Shuttle run – Aerobic power for multi-sprint sports

Speed and Power Tests

  • 30 meter sprint – Measures power
  • Illinois agility test – Multi-sprint sports
  • Standing long jump – Explosive power
  • Standing vertical jump – Explosive power
  • Hexagon drill – Test to measure agility, balance and quickness

Flexibility Tests

  • Sit and reach – Measures lower back and hamstring flexibility
  • Trunk rotation
  • Groin flexibility

These are great tests to see how you measure up in certain areas and to see where you need to improve. Each sport consists of different movements and different muscle fitness requirements. So before you start measuring every test on the list, try to break down your sport in to it’s more specific movements.

Soccer will benefit from speed and power while runners will benefit more from endurance and wrestlers could benefit from strength tests.

Before you start any test make sure you stretch and warm up properly. To increase you abilities on a specific test, focus on the type of fitness required. Lift heavy weights for strength, sprint for speed and power, and run for endurance.

Source by Nick Gearhart

Now I want to share with you my journey into Zumba Fitness and why I teach it.

My journey started about eight years ago. The gym I belonged to was playing Latin music one day when I had come to work out. I naturally asked, “Why the Latin music?” They had said they were starting a new program at the gym called Zumba Fitness. I asked when the class was because I wanted to check it out.

Now I will take you way back to 2001, when I went to Mexico for my wedding anniversary. While I was there I loved all the catchy Latin beats and could not help but want to move to them. All over the resorts, tours and night clubs they were playing this amazing music. Now mind you I have no idea what they were saying but there was something very intoxicating about it.

OK back to the gym, when I heard this music I knew I had to attend this class, I was hooked. I went to every Zumba Fitness class they offered at the gym I belonged to. I took the classes for about a year or but they reduced the amount of classes they were offering for some reason. I didn’t want the party to stop! I asked my instructor, how can I teach Zumba Fitness? She told me to visit their website to get more information and try attending a training session

So I did. I attended my Zumba Fitness B1 instructor training in Toronto in June of 2009. Yes I was crazy enough to drive eight hours there and back with a full day of training in between! I also traveled with another instructor from the gym that I was a member of as she was also taking the training.

I had talked to people at the gym I belong to and thought to myself, how cool would that be to have been a member of this gym for more than 20 years and now may be teaching there. Well let’s just say they put me through even more training, months of it actually, I was forced to drag my then two year daughter all over the place for trainings and such and in the end I was disappointed. So I had two choices, give it all up or become the best Zumba Fitness instructor I could be.

Naturally I chose to not give up without a fight! I practiced probably four to six hours a day at my home. I then learned of a substitute job and took it. This place gave me a chance and I am forever grateful. They had nicely told me I needed some work and I knew that. They had me attend their instructor’s class and she was very nice. I learned a lot from her.

She would let me do a song in front of her class if I had one ready so I could get used to being in front of people. Once I was confident enough I sent out resumes all over! Some places asked me to do auditions for them and said I was not what they were looking for.

The first teaching job I got was at The Vollmer Center in 2009 and I am still there today! All through the years I have taught at many locations but I still remain at The Vollmer Center as I love my group, some people have been with me from the start.

I love teaching for many reasons. I still love the Latin music. I love making people happy and feel good about themselves. I love helping people reach their goals and I have made many great friends in the process.

To those I have met along my journey, thank you. I never gave up and hung in there. I love where I am today happy and confident.

Source by Jodie Komsic

The Male Fitness Model… More Attractive To Women Than The Bodybuilder Look

Bodybuilders are such a touchy bunch. There are probably a couple of guys experiencing “roid rage” right now! I know that most bulky guys look at male fitness models and think that they are wimpy. You see many bodybuilders are under the impression that everyone wants to be as big and strong as them. They see a guy who is lifting lighter weights and doing cardio as someone who isn’t as successful in the gym as them. They mistakenly believe that bigger muscles equates to being more attractive to women. Nothing could be further from the truth!

Male Fitness Models Are Built Like Hollywood Sex Symbols

How many male sex symbols are huge and buff? Do you think any of the current Hollywood sex symbols can bench press over 400 pounds? What about stars like Brad Pitt, Matthew McConaughey, Jamie Fox, Will Smith, Jared Leto, Daniel Craig (the new James Bond), etc. Women are attracted to men with average builds, but with great muscle tone. How many men who star in Soap Operas are huge and buff? The answer is that with very rare exceptions, it pays to have a lean muscle build… not a bulky bodybuilder type look.

Male Fitness Models Have To Workout Harder Than Bodybuilders

Lifting weights and bulking up is MUCH easier than burning body fat and getting lean. I don’t care how big you are… you know it’s true! To get big, you just lift with a high volume of lifts and progressively increase the weight over time. You don’t have to be on a strict diet and you don’t have to hit cardio hard. To get lean, you have to lift to maintain your muscle mass, you have to watch what you eat, and you have to hit cardio like a maniac. The reason you see very few guys in the gym with “six pack abs” is that getting lean is tough work.

A Simple Approach to Leaning Down if You Are Bulky

Getting that lean look is actually simple, but not easy. If you are kind of bulky right now and need to lean down you just need to do a few things:

1) Perform Intense Cardio At Least 4-5 Times Per Week for 30-45 Minutes

2) Multiply Your Body Weight by 12. The Number You Get Will Be The Total Maximum Amount Of Calories You Are Allowed To Eat Each Day… Aim for Less If Possible

3) Quit Obsessing Over Strength

4) Quit Obsessing Over Protein Consumption

5) When In Doubt, Cut Back on Lifting And Increase Cardio

6) You Will See “Six Pack Abs” When You Get Lean Enough. Don’t Go Overboard With Crunches and Ab Movements. Cardio is Your Ticket To a Six Pack.

Quit Trying To Impress Guys In The Gym… The Goal Is To Impress Women

When you are hitting cardio hard and limiting your calories, you won’t get as big of a pump as you are used to. You will also most likely lose a bit of strength. The big and strong guys in the gym command respect from all the other guys in the gym. I made the decision that it was more important for me to be physically attractive to women, then it was to impress the other gym rats. I aimed to get a physique similar to Matthew McConaughey and haven’t looked back since. I don’t care if the guys in my gym think that Matthew McConaughey is a wimp… women drool over this guy.

Aim for The Male Fitness Model Look and Don’t Look Back!

Source by Rusty Moore

According to most dictionaries, hoist means to lift with the assistance of a mechanical device. Or at least, mimic the action made through body weight. And in a clever marketing move that the company can claim for itself, this is exactly what any Hoist fitness equipment does!

Hoist Range of Products

As a manufacturer of fitness equipment for 30 years, it is to be expected that the product range will be on the diverse, if not impressive, side. Fitness enthusiasts have many choices in fitness apparatus for strength training in all its aspects – weight, resistance, isometric and integrated.

The company’s official website classifies its fitness equipment into two user categories: consumer/home use and commercial/GSA use. Expectantly, the general dimensions for each category will differ as space consideration is an important factor in choosing gym equipment.

There are 8 product lines under the Hoist fitness equipment home category, namely, V Select Series, V-Core Gym, V-Rox, Gym, V Express Gym, V6 Personal Pulley Gym, Free weights, PTS Personal Training and H MultiStack Gyms. For users, this means choices from the simple flat bench (HF-4164) to the one-in-four multi-stack station (H-4400).

For the commercial range, there are 7 product lines, namely, ROC-IT, HD Series, HS Series, HMG MultiStations, CF Seroes, KL Series, and H MultiStack Gyms. It must be noted that the KL Series is targeted towards teens, with the intention of encouraging them to be fit at an early age.

With all these products made available to a fitness enthusiast, it’s time to “get hoisting” with Hoist fitness equipment!

Product Features

When exercising, especially in strength training where muscles and joints are at greater risks of injury and stress, safety is always a prevalent concern. After all, you want to increase muscle size and strength but not at the expense of safety! It bears saying here that safety starts with the right equipment.

This must have been what the developers of Hoist equipment had in mind when developing their product lines. All of the equipments comply with the safety standards of the ASTM International as well as the American College of Sports Medicine’s Health/Fitness Facility Standards Guidelines.

Other features of the Hoist fitness equipment that ensure durability, function, safety and, well, beauty include but are not limited to:

– Patented weight system for smoother and quieter movements, be it in the hoisting of the cables or the changing of the weights.

– High quality hand grips, where applicable, for comfort and stability.

– Foot rests for user stability and support.

– Steel tubing for the body, aluminum for the bars, and rubber for the flooring.

– Body straps where necessary to ensure stability.

Also, instructional DVDs and user manuals are provided for the equipment purchased from the website and in other stores. Of course, the various types of equipment boasts of different dimensions, resistance and functions but each one has the guarantee of lifetime durability from the manufacturers.

By any other standards, the Hoist fitness equipment is an excellent choice for fitness enthusiasts, whether they are novices or experts in the field. So, “get hoisting” now and see the results in a leaner and meaner body.

Source by Mike Singh

Back to top