Fitness Women

Would you like to be a fitness woman? Or are you a fitness woman but would like to be effective? Here are 7 great tips on how to become an effective fitness woman!

1. Get a program that will best suit you. Every woman is different. You may have surgical history where a program may not be suited for you. Always consult a qualified trainer to make sure that the fitness program will not hurt you. If the fitness program is not for you, it will only be a cause of frustration and injuries.

2. Set realistic targets. Wouldn't you be frustrated if you set your mind into reshaping your body in month? Make sure that the body you prefer in a period of time is achievable and realistic. The program should also be practical and will not give you false hopes. It is important to be aware of the blocks you encounter in your daily living. This will help you know what program is satisfactory. And once a program has been reached, then you can set goals and time lines that are realistic.

3. Exercises should work on the parts of your body where muscles are. The reason mainly is, when you develop muscles, you burn more calories and then you lessen the fats in your body. Multi-joint exercises and weight lifting are recommended. Learn what exercises work on certain parts of your body. Multi-joint exercises are also said to be effective but time saving.

4. Be systematic on working on your muscles. Your muscles should be working harder over time. Repeating the same sets of exercises and same weight without getting your muscles to work harder will not give satisfactory results. You can record your daily results and make the progression based on your previous data. A daily log will also motivate you since you are able to track how far you have gone.

5. Perform a set of exercises in 10 repetitions. Try to make every repetition with less momentum as possible. The lesser the momentum, the harder your muscles work. To check if there is enough momentum when lifting, see if the arm is floating. If the arm does float, then there is enough momentum.

6. Be flexible and perform a variety of exercises. Every exercise program should have a variety. You can change your exercises, goals and sets every month to keep you motivated and on the go. Doing this will help you prevent being bored and losing energy physically and mentally.

7. Be Motivated! The best way to keep the energy levels of trainees is to allow a healthy competition and allow them to have a sense of control. Having control is having the sense ownership where everybody gets a part in implementing a program. To do this you also need to be consistent in demonstrating your skills.

Not all programs work for all types of people. There is no workout that is best for everyone. But you learn from experienced people. Learn to acknowledge blocks and demonstrate self-discipline, keep yourself motivated and work harder everyday and add variety. Doing these things, you will discover that a lot of programs will work for you.

credits: http://www.fitness.com/articles/424/fitness_women.php

No Pain No Gain: Not True!

Many people believe in the “no pain, no gain” theory when it comes to their workouts. Believing that pain means progress, they continue to work out intensely despite pain and discomfort.

There are others who say that continuing your exercise routine in an effort to toughen the body, may not be a smart thing to do. Is it really true? No pain, no gain? In relationship to fitness training, this phrase first originated in the early 1980s. Since then, people have adopted the idea that in order to gain any benefit from their fitness exercise program, it needs to hurt and perhaps even hurt badly. This is farthest from the truth. In fact, if you experience pain after your exercise routine and still continue to exercise in spite of the pain, you may be traumatizing your joints and muscles which may lead to further injury.

Some trainers or coaches recommend working twice as hard if your don’t feel any pain the morning after an intense workout. Such ill-advised exercise workouts can be hazardous to your muscles and joints. That kind of advice may account for the rise in sports and exercise related injuries these days.

Pain: The Body’s Warning Signal. Pain is often the body’s warning signal system, and not as a gauge to measure the success of a workout. Pain is an indication that something is wrong and that your body needs attention where it hurts. This is the reason for physical pain. Think about it. If we did not have pain, we would never know there’s something wrong with our bodies and this could have disastrous results. Anybody who wants to seriously follow an exercise regimen should keep in mind that pain is not necessary for a successful workout. No doubt, there may be an initial discomfort when beginning any exercise routine. But this discomfort should gradually subside as muscles and joints grow stronger and are able to withstand the intensity of a workout.

A good rule of thumb to follow is: if it hurts, don’t continue exercising! Even slight pain, sensation or swelling of a joint is an indication that the joint needs rest. If pain persists, you may want to consult a doctor. Many fitness experts believe that exercise should be a fun activity that you enjoy and not a rigorous workout. It should challenge your muscles and joints to greater strength and flexibility and yet be comfortable enough so that there is no pain.

What You Can Do to Help Painful Joints: First and foremost, if you experience pain you should consider speaking to your doctor about it. Always follow your doctor’s advice, then, along with resting the injured joint, you may want to try joint supplement with targeted nutrients to support joint health! Glucosamine, hyal joint, MSM, Interhealth collagen type II along with herbs like boswellin and white willow bark have been well researched and are known to help support joint health long term.While pain killers simply dull the ache, joint health supplement that are well-formulated, like GoFlex, can help strengthen the cartilage and lubricate the joint. It also comes with a topical cream containing an food and drug administration-approved ingredient that helps bring fast-acting pain-relief.

Take care of pain the right way. Have fun as you exercise and combine your daily workout with a daily intake of joint supplements. While you workout your body, such supplements help to nutritionally support joint health from the inside.

credits: http://www.fitness.com/articles/716/no_pain_no_gain_not_true.php

Benefits to Short Intense Workouts

While the evidence from the research continues to accumulate regarding the benefits of short intense exercise there are some people who go the other way with their fitness efforts. A quick step into any fitness facility these days will show more and more people lining up to get on the rows of treadmills, elliptical trainers and bikes. Don't get me wrong there are benefits to cardiovascular exercise. I'm just not a big proponent of long, slow, stead-state cardio workouts. I can summarize these in one word...boring.

Why do I care so much about short, intense workouts? Here are my top 6 reasons.

1. Time - The most obvious benefit of short, intense workouts is that they don't take as long. This is one precious commodity that you should value as much as anything. So anywhere in your life where you can make a change from your routine that frees up time for you and your family would seem like a great idea. And your workout is a great place to start.

2. Better ROI - I like using financial terms to make a point. MG always laughs at my analogies but hey they work and people remember them.

Whenever you put up some of your time or money in something you are making an investment. Sometimes there is no expectation of a return, such as a donation to a charity, and other times you care deeply what kind of a return you get. Imagine the second scenario and you are investing a large chunk of your life savings into some investments. You are going to be particularly concerned with how well this investment performs and what kind a return you will see. And we all want to see a growth and return on our investment.

We should take a similar view of our efforts in the gym. If you are investing time, money and sweat to achieve your goals, you want to know your efforts paid off. You don't want to fail or feel that there was minimal positive change after a lengthy effort.

With short intense, workouts the return on your investment is better than slow, low intensity exercise. You make better gains in terms of your fitness and physiological health.

3. Interest - Ever notice what the 'play of the day' always has in common on the sports show? I mean besides when the kissing bandit plants one on a pitcher or a streaker runs across the field. They are all explosive plays. Big hits, home runs, slam dunks, one-timers...the plays that are deemed the best of the day are the powerful ones. Not only is it more fun to watch intense, explosive plays it is more fun to do them as well.

4. Performance - We already saw that the best play of the day is an example of intense activity. Well practicing for your sport in the same way gives you an advantage over your competitor. It's not necessarily the player who is the best jumper but the one who gets off the ground the quickest. Or maybe it's not the player who can go forever but the one who can win every ball. Short, intense exercise sets the foundation for being able to dominate in your sport.

5. Ease of practice - It's much easier to perform a short, intense workout. Jumps can be done just about anywhere. Med ball tosses can be performed against a wall. Olympic lifts need only a bar or a dumbbell. Slow, steady-state workouts need either a machine or a lot of space.

6. Longevity - As we age we lose the ability to generate force quickly. This lack of force production is sometimes attributed to the falls we see in the elderly. Performing short, intense workouts helps us train this capacity that we tend to lose naturally with age. As the saying goes 'if you don't use it, you lose it'.

While short, intense exercise is highly beneficial and fairly simple it is not easy. You definitely need to be in shape before you attempt to train explosively. And the physical discomfort that accompanies some of these workouts can be quite high. But when properly planned and coached they can result it all the benefits listed above.

Now go be brief and quick!

credits:

Chris

www.okanaganpeakperformance.com 'always moving forward'

250.212.2972

http://www.fitness.com/articles/820/benefits_to_short_intense_workouts.php

Make Fitness a Habit

With a healthy body is a healthy mind and to keep sanity in an insane world, exercise should be a part of everyone's life. Even if you are a busy person and have a lot on your plate, juggling between work, family and a social life, you can still make exercise part of your life. In fact, the moment you do, you will find more energy than you ever thought possible. Exercise allows you some stress relief, helps you balance and renew your energies and boost your overall health.

In the days of ancient Greece, physical fitness and sport was just as much a part of a young person's education as was philosophy and the science. Gymnasiums where built for athletics, education and health. In ancient India the practices of union with god or union with the higher contained within them the practices of yoga asanas (yoga postures). With good physical health and stamina, the body working perfectly, the eastern yogis and mystics could then use their energies for spiritual purposes.

Nowadays our world is plagued with problems of obesity, cancers, disease and sickness. As the body breaks down, the mind follows suit with an assortment of mental and emotional problems from anxiety to depression. Ever notice how the ones who are really fit and healthy also have a great attitude towards life, full of zest and vitality?

Let's make it happen!

credits: http://www.fitness.com/articles/579/make_fitness_a_habit.php

Introduction of the Blooger...lol

Welcome~!

So yea, I kind of figured it would be nice if I'd introduce myself. :)
I am Lorie, female, 17 y/o and still ageing. =O
I'm from Alfredo M. Velayo-College of Accountancy section 1-a1.
I love to eat (beefsteak!, leche flan, coke float~ *yum), sing (jpop, rnb, pop, country), watch (anime, j-dorama), and fly...not! XD
I also love purple (obviously), clothes, fiction books, HSJ! (I understand if you don't know hsj, just google it if you're curious) and most specially *drumrolls* ME.
I hate quizzes, (HAHA) late comers, and those who didn't leave comments on our articles. haha~ I kid, I kid. =p
AND~ I'm the secretary of our group (Group 5) in our P.E course, Fitness.
Whew so much about me~.... Why are we doing this you ask?~
We were given the task to make a site where in we'll post different articles related to our course. So here we are, performing our task and this task won't be complete without your help guys :)

We need you to read those articles and comment later on. Easy huh? This would be a give and take process since you'll be helping us and we'll be helping you know more about your body and how to maintain it in good shape. :)

And that's just it! :)
Enjoy reading!