BEGINNER WORKOUT ROUTINE MADE SIMPLE (home or gym

The Benefits of Swimming Over Running

Whether you choose to run or swim, they both help you lose weight and improve cardio fitness. It's just the advantages of swimming outweigh those of running for many reasons.

What's so good about Swimming?

• Resistance effect in water - strengthens the body
• Burns Calories
• Keeps blood pressure down - good cardiovascular workout without straining the heart.
• Weightlessness of water - no stress on the joints, lengthens the spine

Resistance Effect

A great natural advantage to swimming is the resistance effect. Water is 1000 times more dense than air, so when you swim, it's like weight training without the dumbbells. The water itself is your weight training.

You get a full body workout when you swim that puts little stress on your joints. You engage the muscles of the upper and lower body. This includes the legs, core, the upper and lower back, the arms, shoulders and chest.

Just like weight training, swimming engages and tones muscle due to the resistance. Although running is a great cardio workout, it does little to enhance a dynamic muscular body.

Burns the Calories

A moderate-intensity workout classifies keeping your heart-rate at 50-70 % of maximum heart rate.

A rigorous workout runs at 70-85 % max heart-rate. After an intensive 30 minute breaststroke swim, you can burn up to 300 calories. This can vary according to your weight. The heavier you are, the more calories you burn. By burning 500 calories more than you eat every day, you can lose a pound of fat a week. Okay, this does not sound much. But think long-term. After a month you can lose about 4-5 pounds - almost half a stone. Multiply that by 6 months and you have lost 2 stone of body fat.

Why Swimming helps the Heart Work More Efficiently?

When the body is in an upright position (e.g. when run or jump),the heart has to work hard to pump blood and oxygen to and from the lower extremities. This increase demand on the heart can lead to spikes in blood pressure - not good for the heart.

The American College of Sports Medicine states: 'Swimming works the cardiovascular system without causing major increases in blood pressure.' Because the body is in a horizontal position whilst swimming, the heart does have to work as hard. There is almost no gravity involved, so the blood pressure stays down.

The Weightlessness of Water

Yet another benefit swimming has over running, is the weightlessness effect in water. At the end of every stroke - breast stroke, freestyle etc, your body stretches out. Because the water holds your body up, it enables you to stretch out whilst in motion. The spine can then lengthen, elongating the gaps between the vertebrae.

Physiotherapists encourage patients with disc problems to swim because of this spine lengthening effect. It takes pressure off the discs.

Benefits and Risks of Running

Running generally has great benefits.

It reduces the chances of contracting:-

• Type 2 Diabetes
• Depression
• Cardiovascular disease

It improves:-

• Bone density
• Weight control

The risks of long distance running without a supervised trainer needs consideration though. They can advice you on nutrition, rest and good running technique. For safety reasons:- A medical check to look out for heart conditions, bio mechanical issues or other risk factors are a must.

Marathon running over extends the immune system. It makes the body produce excessive amounts of cortisol to reduce swelling. The advice to runners is to increase vitamin C, get plenty of sleep and avoid outside stresses. This helps recuperation and boosts immunity.

To Sum Up

I do not want to put runners off what they obviously love doing. It's health benefits are undeniable. However, long distance running does put enormous strains on the ankle, hip and knee joints.

Swimming has pluses for strength, weight loss, low joint stress and cardiovascular endurance.

There's no negative points about swimming apart from the necessity to learn how to swim. It can be a problem for many who were not introduced to the water at an early age. I say, it's never too late to learn. Swimming lessons are not expensive and there are plenty of instructors pool side whatever venue you choose.

Article Source: https://EzineArticles.com/expert/Richard_Hardcastle/2479218

Article Source: http://EzineArticles.com/9886570

10 Minute Kettlebell Workout for an efficient Total Body Workout

Circuit Training to Lose Weight and Tone Your Body - 40 Minute Full Body Workout

Health and Wellness Tips With A Long Fitness Life

Your health is your wealth. A healthy man is a wealthy man, literally. You may think of a tycoon who owns so much material wealth but their health troubles them. What is the point of all the material wealth if you cannot enjoy it? The money spent on doctors could have been channelled in other better avenues. Similarly, ever thought of how quick an employee gets replaced at work? You probably fell ill or a colleague passed on. The job vacancy goes up no sooner than the bad news leaves your mind.

Therefore, it is important that you take care of your health. It is with this in mind, we have noted down these health tips. There are simply recommendations. We are free to do more or less, as per what we desire.

1. Drink Water

This may sound cliché but it is very important. Top of the list in good health tips to practise is staying hydrated. The human body functions mainly on water. Take a person who is fasting, they can do away with food but they are allowed to take water. Water keeps you alert and keeps your body functional. At times, people have headaches simply because of dehydration. However, most people are quick to take paracetamol tablets. It is recommended that you take between 6 - 8 glasses of water every day. Stay hydrated and you definitely will remain rejuvenated.

2. Work out

Among daily health tips that we should not compromise is working out. Now, you don't need to have a gym membership. Life is not as complicated. We all want to have the gym membership but what if you don't? You can simply buy a skipping rope and put in the cardio at home. Get a comfortable pair of trainers and have a morning or evening run. If that's too much, walk. If you own a pet, this can be ideal timing for you to bond.

3. Meditate

The career woman today has so much going on in her daily activities. She ought to be a wife at home, mother and deliver at work. It is very easy to lose yourself when so much is expected of you. Among the health tips for women would be embracing meditation. Most people say they don't have time for such but if it is important, you find time for it. Take time alone and just get lost in your positive thoughts. Visualize or even take part in yoga. You take control of your emotional health particularly which is very important.

4. Sleep well

Sleep is a very debatable subject. Some people prescribe 8 hours of sleep while others prescribe 6 hours. In the same line of thought, you hear of very successful people who sleep for 4 hours and are very functional. Therefore, my recommendation is sleep well. It is not the quantity but quality of sleep that counts. If you sleep for 10 hours and it's a noisy place, you won't rest well. You can however sleep for 2 hours in a very serene environment and get up very energetic. It is the quality that counts, not the quantity.

A power nap in the afternoon is said to keep one youthful. I don't know how true it is but there could be truth to it. What I know is that when you feel sluggish in the afternoon, a power nap goes a long way. There is no point of dragging through your tasks yet you can just sleep for ten minutes and be rejuvenated. However, do not be a serial afternoon sleeper and call it a power nap. That is outright laziness.

5. Eat well

Among the good health tips to practise on a daily is your diet. Having a balanced diet is very important. Your body will not lack anything. Similarly, with food it is the quality and not quantity that matters. You may eat so much but your body will only take up what it needs. That roast beef can be very tempting but your body will only take up the amount of protein needed. Just have the appropriate serving for you. What is not used up ends up being fat in your body.

6. Laugh more

As absurd as it sounds, this is the easiest good health tip you can utilise. We live in a world where everybody is focused on getting things done. People no longer savour the taste of good food. People can't smell well brewed coffee. It is sad. People's moods are at an all time low. To avoid this, just afford a good laugh each day. Find humour in the little things. If laughing is tedious, smile. You never know who you will smile at and they will have a great day just because of your smile.

7. Socialise

Perhaps you are wondering what this means? In the office setting, people don't necessarily socialise. Everyone is doing what brought them there and are quick to head home as soon as they are done. Not many people would say they are close to their colleagues. We don't know what challenges our colleagues may be facing at home. Similarly, people don't know if you have challenges.

It is a great daily health habit to socialise especially with your loved ones. Make time to be with your family. This is perfect to get away from the hustle of making a living. Through family and loved ones, you get to appreciate what life has to offer. You count your blessings and just soak in each moment.

Leading a healthy lifestyle is an option each of us can make. It can be challenging however, since not many people appreciate healthy living. Or maybe they do, they are just not willing to put in the work. Therefore, be the agent of change. You can exemplify what healthy living is like. If you don't practise any of the above daily healthy habits, there is hope. Just practise with one. Increase your water intake or just sleep a bit better. With time, you will reap the benefits.

Article Source: https://EzineArticles.com/expert/Arsanious_Ayoub_Daoud/2523140

Article Source: http://EzineArticles.com/9898559https://ezinearticles.com/?Health-and-Wellness-Tips-With-A-Long-Fitness-Life&id=9898559

Exercise Does Lower Blood Pressure!

Can you "walk off" your high blood pressure with an investment of just two hours a week? Read the results of this exciting new study...

HIGH BLOOD PRESSURE. If your numbers aren't at 140/90 or below, you've got it. What do you get with it? A massively increased risk of having stroke - high blood pressure is the #1 cause of that disabling condition - and heart disease.

The good news is that many studies have shown that a combination of exercise, stress reduction and a change in dietary habits can reduce that pressure as well as better than those drugs.

Now there's even better news. A ground-breaking new study offers conclusive proof that just engaging in a regular exercise programme can drop your numbers enough to pretty much make those drugs unnecessary.

Got 2 Hours a Week?

That's all it took. The researchers started out with 27 overweight, out-of-shape men with mild hypertension, weaned them off any blood-pressure medications they were taking and broke them into two groups.

One group did the real exercise: a half-hour of "fast walking," jogging and/or stationary cycling four times a week at 65 to 80 per cent of their maximum heart rate.

The men in the other group did a fake exercise. They did "slow calisthenics and stretching" for an equal amount of time, but their heart rate stayed below 60 per cent of the maximum.

Heart rate was carefully monitored in both groups of men so that the researchers could be certain the real exercisers were keeping theirs above 65 per cent and those doing the fake workout stayed below 60 per cent. (If they moved out of those ranges, an alarm sounded!) This "proof of exercise intensity" makes this study fairly unique.

And the Results?

At the end of 6 weeks, you could see a significant difference in the two groups. The men doing the real exercise had lowered their diastolic reading (the bottom one) by an average of more than 6 points.

At the end of 10 weeks, it was down almost 10 points; from an average of 94.8 to an average of 85.2. Those doing the fake workout saw their diastolic reading go up: from 93.7 to 94.4.

Systolic, the top reading, went down 6 points in the real exercisers from an average of 136.6 to 130.2. In the fake exercisers, it went up from 134.9 to 135.8.

Or, as the researchers put it, 9 out of 10 men in the real exercise group got their diastolic reading down to less than the magic 90. All of the men doing the fake exercises were 90 or higher.

As the researchers explain, previous studies about exercise's effects on blood pressure have come up with all kinds of results. But this one has several edges.

The researchers monitored the men's exercise levels like never before and insisted that they make no changes in their diet. They kept the weight and fat levels the same in both groups Why? Because some people had felt that such "confounding variables" as diet and weight loss were the cause of any drops in BP in earlier studies, and not the exercise itself.

The researchers might also be the first in medical history to include a group that did placebo exercises for comparison.

The result is powerful evidence that many men can literally "walk off" their high blood pressure with an exercise investment of two hours a week.

There are millions hits on the internet search drive for Wellness - from mental to physical health, cardiac fitness, cancer, yoga, how to overcome certain ailments such as diabetes, hypertension, obesity, stoke, and tips on weight loss and how to grow taller, with many other ideas getting honorable mention. It takes quite a bit of research to find any one site that has so much to offer on all these fronts, let alone one that can combine all the needs for your innermost wellness - joy, bliss and beyond. For wellness' sake you can stop looking out there, and take some time for yourself, a sort of one-stop-shop: Balanced Lifestyle Wikipedia.

Also, stay informed about genuine reviews of the trendy products like Lean Belly Breakthrough, Grow Taller 4 Idiots, bioptimizers masszymes and many more to nourish and transform your everyday self.

Article Source: https://EzineArticles.com/expert/Andy_G/2325820

Article Source: http://EzineArticles.com/10016612https://ezinearticles.com/?Exercise-Does-Lower-Blood-Pressure!&id=10016612

Does Lifting Weights Make Women Look Less Feminine?

So this is something I hear extremely often when speaking to new female clients in the gym. Many women's fitness regime consists of long session of cardio, with maybe a few very lightweight exercises with high reps. When I ask "why are you training the way you are"? The majority of the time the client will tell me that they are trying to lose some body fat and tone their physique.

Some go into more detail about how they want to tone their arms, have smaller well defined legs, or have a flatter stomach with some muscle tone underneath. Now, unfortunately, there is no such thing as spot reduction, it is physically impossible for a human being to lose body fat in one specific area of the body, but that is a whole new topic for another day.

I always ask whether they include any weight training in their program, and the majority of women say no, or yes, but with light weights and high reps. But why is this the case? More often than not many women avoid the weights area as they are afraid that lifting heavy will cause significant muscle gain, and after all they just want to tone. It's hard to discover where the idea of "toning" came from as in reality there is no such thing, you are either building muscle or not.

The toned look that many women strive for is established through weight training to build the muscle underneath and then losing the body fat over the top through a well structured nutrition program. Hours of cardio and high rep, low weight training is only going to leave you frustrated with little results. The majority of my female clients say they have avoided the weight in the past out of fear that they will become "bulky" or have muscles like men. While I'm sure we have all seen images of female bodybuilders, and I have massive respect for the hard work and dedication they put into their passion, it is impossible for women to look that way from a short period of weight training. If it was that easy then why doesn't every guy who lifts look like Arnold Schwarzenegger or Phil Heath?

While it is possible for a guy to build muscle quickly and easily, this isn't the case for women. But why is that? It all comes down to hormones. Testosterone is the main hormone that is responsible for building muscle, and while women do have some testosterone, it is no way near the level of males. Therefore it stands to reason that they can build some muscle, but not as much or as quick as guys.

So what does happen when women lift weights? They build muscle slowly which will help to improve their physique. More muscle tissue in the legs make the thighs and bum more shapely, and more development of the arms can help the fight against bingo wings. Building muscle tissue in the shoulders and back will create the illusion of a smaller waist and help create the hourglass fugue.

But what about body fat? While lifting weight will burn calories, the only way to lose body fat is to set up a calorie deficit, through a well-structured nutrition program, as mentioned in a previous blog "the one diet that actually works". If you decide you want to look more toned and therefore diet really hard to lose fat, with little muscle underneath, ultimately you end up with a skeleton. However, with some well-defined muscle, you will create that toned and "wonder woman" physique you are after.

So to conclude, women should lift weights as it will lead to the physique many women are after by building "toned" muscle and helping lose fat to get you in the best shape.

For help setting up your training and nutrition program to achieve your dream body then contact me at Valkyrie Fitness today to get started.

Thanks for reading, stay tuned for more content coming soon.

George

For help setting up your weight training and nutrition program in order to build "toned" muscle and help lose fat, to get you in the best shape and to achieve your dream body then contact me at Valkyrie Fitness today to get started.

Head to http://www.valkyriefitness.co.uk
email me at george.owen@yourpersonaltraininguk.co.UK
phone me on 07935 100 417

Article Source: https://EzineArticles.com/expert/George_Owen/2493529

Article Source: http://EzineArticles.com/9847240Does Lifting Weights Make Women Look Less Feminine?

Start Running: 6-Week Training Plan to Build Up to 5K (3.1 Miles)

We all know that cardio activities, such as running, are great for your health. Getting into a running routine will improve your well-being on numerous levels, both physically and mentally. If you're new to running, or thinking about starting, knowing where and how to begin can be the most challenging aspects of getting up and going. The best thing to do is to set a goal and then put together a running plan.

A great starting goal for beginning runners is a 5K race, which is equal to 3.1 miles. Even if you don't currently run at all, it can take as little as 6 weeks to train for one of these races. Most cities have 5K races on a regular basis, and they typically support good causes. Or, simply make it your goal to run 3.1 miles in 6 weeks. So, set your sites on a goal, and then follow this easy, 6-week training plan.

Week 1

Workout

This first week you simply want to set your sites on getting off the couch and getting moving. Start simply by selecting four days to jog, or walk, 0.5 miles. If you choose to walk, do so at as fast a pace as you are comfortable with.

Strength-Building

You should also plan to do two days of light strength-building. Strength-building is extremely important when training for a race as it builds the muscles needed for continual running. You don't need to lift heavy weights and bulk up. The weight of your own body or, light, free weights, will be more than enough. You can do this in the comfort of your own home with free weights or a yoga mat, or, if you have access to a gym, use their machinery.

Diet

During this first week it's a good idea to also start adding healthy foods to your diet and this will give you energy as you run. Avoid greasy and heavy foods that can make you feel tired and drain your energy. Foods, such as nuts, fruits, and vegetables are great for high nutrition energy.

Week 2

Workout

Now that you've made it through your first week, up your mileage to 1 mile, three or four times this week. Try to run the whole way if you can, even if it is at a very slow pace. Make sure to stretch before, and after, so that you don't pull any muscles.

Strength-Building

Continue to strength-build twice this week. Yoga is a great strength building activity as it is a total body workout that many overlook. It's also a great workout for runners, because it stretches out the muscles that tend to get tight, as you build your running distance.

Diet

Continue to add healthy foods to your diet. You may also notice an increase in hunger as you work out more. Definitely eat when you are hungry, but keep in mind that running one mile only burns 100 calories, so snack wisely.

Week 3

Workout

Add another half mile to your run. You're up to 1.5 miles now!

Strength-Building

Continue to strength-build twice a week. You may want to add core exercises, like planking, or sit-ups. Make it a goal to plank for 30 seconds.

Diet

Continue to add healthy foods to your diet. Make sure to drink plenty of water before and after you workout.

Week 4

Workout

You've made it half way through the six weeks! Just three short weeks ago you couldn't run at all. Now you can boost your mileage to two miles, three times per week.

Strength-Building

Continue to strength-build twice a week. Try to plank for 45 seconds.

Diet

Consider making great tasting post-workout smoothies. All you need is frozen fruit, a liquid, like fruit juice, or milk, and your good to go. Also consider adding greens to your smoothie, like spinach, or kale - they are jam-packed with anti-oxidants.

Week 5

Workout

Almost there! Boost your mileage up to 2.5 miles this week. Now that you are going longer distances make sure to stretch very well before, and after, each workout.

Strength-Building

Continue to strength-build twice a week. Try to plank for 60 seconds. Squats are great for strengthening the running muscles in your legs.

Diet

As you run more, you may start becoming depleted of electrolytes. Try to replace them by drinking all-natural coconut water, which is high in potassium. Potassium is an essential electrolyte for runners.

Week 6

Workout

Now you're ready for the final leg of your training. You're up to 3 miles this week! Try to run 3 times this week, giving yourself a rest day and two strength-building days. The day before you run the 5K, it's a good idea to take a short run, say 1 mile, just to keep your muscles warmed up.

Strength-Building

You can continue to strength-build this week. Just make sure you don't over-do it. You don't want to be sore on the day of the race.

Diet

Continue to eat healthy foods. A day, or two, before the race, make sure that you don't eat anything too heavy, or out-of-the-ordinary. You don't want to have to deal with an upset stomach on race day.

Week 6+

Hopefully, after completing your 6 weeks of training, you feel great, both inside and out. Running can truly be transformative. Don't stop at 5K. From here you can continue your running routine by maintaining a 3 mile distance. Or, if you are feeling more ambitious, you can set your goals higher and begin to train for a 10K (6.2 miles) and, maybe even a Half Marathon (13.1 miles). Just continue to increase your mileage and pay attention to your runner's diet and you will reach your next goal in no time!

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Article Source: https://EzineArticles.com/expert/Bob_Tom/2362899

Article Source: http://EzineArticles.com/9973732https://ezinearticles.com/?Start-Running:-6-Week-Training-Plan-to-Build-Up-to-5K-(3.1-Miles)&id=9973732

The Benefits of Swimming Over Running

Whether you choose to run or swim, they both help you lose weight and improve cardio fitness. It's just the advantages of swimming outweigh those of running for many reasons.

What's so good about Swimming?

• Resistance effect in water - strengthens the body
• Burns Calories
• Keeps blood pressure down - good cardiovascular workout without straining the heart.
• Weightlessness of water - no stress on the joints, lengthens the spine

Resistance Effect

A great natural advantage to swimming is the resistance effect. Water is 1000 times more dense than air, so when you swim, it's like weight training without the dumbbells. The water itself is your weight training.

You get a full body workout when you swim that puts little stress on your joints. You engage the muscles of the upper and lower body. This includes the legs, core, the upper and lower back, the arms, shoulders and chest.

Just like weight training, swimming engages and tones muscle due to the resistance. Although running is a great cardio workout, it does little to enhance a dynamic muscular body.

Burns the Calories

A moderate-intensity workout classifies keeping your heart-rate at 50-70 % of maximum heart rate.

A rigorous workout runs at 70-85 % max heart-rate. After an intensive 30 minute breaststroke swim, you can burn up to 300 calories. This can vary according to your weight. The heavier you are, the more calories you burn. By burning 500 calories more than you eat every day, you can lose a pound of fat a week. Okay, this does not sound much. But think long-term. After a month you can lose about 4-5 pounds - almost half a stone. Multiply that by 6 months and you have lost 2 stone of body fat.

Why Swimming helps the Heart Work More Efficiently?

When the body is in an upright position (e.g. when run or jump),the heart has to work hard to pump blood and oxygen to and from the lower extremities. This increase demand on the heart can lead to spikes in blood pressure - not good for the heart.

The American College of Sports Medicine states: 'Swimming works the cardiovascular system without causing major increases in blood pressure.' Because the body is in a horizontal position whilst swimming, the heart does have to work as hard. There is almost no gravity involved, so the blood pressure stays down.

The Weightlessness of Water

Yet another benefit swimming has over running, is the weightlessness effect in water. At the end of every stroke - breast stroke, freestyle etc, your body stretches out. Because the water holds your body up, it enables you to stretch out whilst in motion. The spine can then lengthen, elongating the gaps between the vertebrae.

Physiotherapists encourage patients with disc problems to swim because of this spine lengthening effect. It takes pressure off the discs.

Benefits and Risks of Running

Running generally has great benefits.

It reduces the chances of contracting:-

• Type 2 Diabetes
• Depression
• Cardiovascular disease

It improves:-

• Bone density
• Weight control

The risks of long distance running without a supervised trainer needs consideration though. They can advice you on nutrition, rest and good running technique. For safety reasons:- A medical check to look out for heart conditions, bio mechanical issues or other risk factors are a must.

Marathon running over extends the immune system. It makes the body produce excessive amounts of cortisol to reduce swelling. The advice to runners is to increase vitamin C, get plenty of sleep and avoid outside stresses. This helps recuperation and boosts immunity.

To Sum Up

I do not want to put runners off what they obviously love doing. It's health benefits are undeniable. However, long distance running does put enormous strains on the ankle, hip and knee joints.

Swimming has pluses for strength, weight loss, low joint stress and cardiovascular endurance.

There's no negative points about swimming apart from the necessity to learn how to swim. It can be a problem for many who were not introduced to the water at an early age. I say, it's never too late to learn. Swimming lessons are not expensive and there are plenty of instructors pool side whatever venue you choose.

Article Source: https://EzineArticles.com/expert/Richard_Hardcastle/2479218

Article Source: http://EzineArticles.com/9886570The Benefits of Swimming Over Running

30 minute full body at home workout for women over 40!

Does Lifting Weights Make Women Look Less Feminine?

So this is something I hear extremely often when speaking to new female clients in the gym. Many women's fitness regime consists of long session of cardio, with maybe a few very lightweight exercises with high reps. When I ask "why are you training the way you are"? The majority of the time the client will tell me that they are trying to lose some body fat and tone their physique.

Some go into more detail about how they want to tone their arms, have smaller well defined legs, or have a flatter stomach with some muscle tone underneath. Now, unfortunately, there is no such thing as spot reduction, it is physically impossible for a human being to lose body fat in one specific area of the body, but that is a whole new topic for another day.

I always ask whether they include any weight training in their program, and the majority of women say no, or yes, but with light weights and high reps. But why is this the case? More often than not many women avoid the weights area as they are afraid that lifting heavy will cause significant muscle gain, and after all they just want to tone. It's hard to discover where the idea of "toning" came from as in reality there is no such thing, you are either building muscle or not.

The toned look that many women strive for is established through weight training to build the muscle underneath and then losing the body fat over the top through a well structured nutrition program. Hours of cardio and high rep, low weight training is only going to leave you frustrated with little results. The majority of my female clients say they have avoided the weight in the past out of fear that they will become "bulky" or have muscles like men. While I'm sure we have all seen images of female bodybuilders, and I have massive respect for the hard work and dedication they put into their passion, it is impossible for women to look that way from a short period of weight training. If it was that easy then why doesn't every guy who lifts look like Arnold Schwarzenegger or Phil Heath?

While it is possible for a guy to build muscle quickly and easily, this isn't the case for women. But why is that? It all comes down to hormones. Testosterone is the main hormone that is responsible for building muscle, and while women do have some testosterone, it is no way near the level of males. Therefore it stands to reason that they can build some muscle, but not as much or as quick as guys.

So what does happen when women lift weights? They build muscle slowly which will help to improve their physique. More muscle tissue in the legs make the thighs and bum more shapely, and more development of the arms can help the fight against bingo wings. Building muscle tissue in the shoulders and back will create the illusion of a smaller waist and help create the hourglass fugue.

But what about body fat? While lifting weight will burn calories, the only way to lose body fat is to set up a calorie deficit, through a well-structured nutrition program, as mentioned in a previous blog "the one diet that actually works". If you decide you want to look more toned and therefore diet really hard to lose fat, with little muscle underneath, ultimately you end up with a skeleton. However, with some well-defined muscle, you will create that toned and "wonder woman" physique you are after.

So to conclude, women should lift weights as it will lead to the physique many women are after by building "toned" muscle and helping lose fat to get you in the best shape.

For help setting up your training and nutrition program to achieve your dream body then contact me at Valkyrie Fitness today to get started.

Thanks for reading, stay tuned for more content coming soon.

George

For help setting up your weight training and nutrition program in order to build "toned" muscle and help lose fat, to get you in the best shape and to achieve your dream body then contact me at Valkyrie Fitness today to get started.

Head to http://www.valkyriefitness.co.uk
email me at george.owen@yourpersonaltraininguk.co.UK
phone me on 07935 100 417

Article Source: https://EzineArticles.com/expert/George_Owen/2493529

Article Source: http://EzineArticles.com/9847240https://ezinearticles.com/?Does-Lifting-Weights-Make-Women-Look-Less-Feminine?&id=9847240

1 Mile Happy Walk [Walk at Home 1 Mile]

Healthy Living - How Exercise Works to Improve Your Health

Exercise is a topic that has been beaten to death. But it is also a very general subject, so it is easy to see it being pulled apart and taken in wild directions without delivering a useful message. You already know it is right for you and you should likely be more active than you currently are but we won't go there. What you may benefit from though is a general overview of how exercise works...

The basics. You move, you sweat, you burn fat, and do good things for your body. That's it in a nutshell. Going a bit deeper, exercise is an activity that engages various complex units in your body. Think about the skeletal system; more than 200 bones providing structure to your body. Tied to these bones are muscles, and between them lie tendons. Ligaments link the bones together.

To enable any physical movement, muscles need to be activated. Intracellular reactions occurring in less than a millisecond allow muscles to contract, bringing bones together or moving them apart. The point of all this has to do with calories or energy expenditure.

The Calories. Exercising burns calories: it is a vehicle for expending energy.

Exercise is the best way to keep your body in great shape - literally and figuratively. Not only does it help with weight control but it also offers a multitude of benefits. Exercise increases your body's ability to fight and prevent disease: this suggests activity has always been a prerequisite for stable health.

Fitness. Generally speaking, physical activity elevates your fitness. Your body, with its flexible nature, becomes stronger and more efficient when its physiological processes are placed under stress.

Think about how blood flow is essential for your body's functioning. Every tissue and organ requires a sound input and output of blood. In simple terms, when blood flow is improved, everything works better. When your heart is stronger, it is more efficient and can supply the various systems of your body with the required oxygen and nutrients. When blood flow is impaired, health problems begin to take shape, and disease starts to develop.

Exercise helps elevate your fitness and in turn, your health.

Physique. Exercise plays a direct role in determining your physique. Thankfully, this is all the motivation many people need to be active.

Stimulating your muscles, especially through resistance training, can enhance your physique through muscular adaption. Weight loss, through caloric expenditure, helps you become leaner. A big reason why we tend to find leaner physiques more attractive is it's correlated to good health. In other words, good health is ideal and is a byproduct of a physically active lifestyle. Just don't forget nutrition is also part of the equation.

Exercise works to improve your health and well-being. It is a tool to enhance your life and what you can get out of it. It is worth your time, so never hesitate to make an effort.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine - include exercise to help lower both your blood sugar levels and your weight.

For nearly 25 years, Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

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10 Ways to Burn Extra 300 Calories a Day

Do you want to shed extra pounds by burning calories but hate diet food and strenuous exercise? Listed here are the easiest ways to burn extra 300 calories during your day.

1. Dance - Join aerobics classes near you or simply tune in to a workout playlist in your favorite music app and have some dance at home. Shake your body for one hour. You will burn up to 300 calories.

2. Walk - Avoid sitting down at one place for longer and take some walk. Have a brisk walk for an hour and 21 minutes to burn 303 calories. Seems boring? Split it up into five 20-minute quick sessions throughout the day. Walk your dog, walk to work, or exercise your legs on treadmill.

3. Stand up - Have desk job? Be sure to stand for a total of 2 hours and 20 minutes throughout a day to burn 303 calories.

4. Clean up - Scrub, mop, setup furniture, vacuum, and de-clutter your space to keep your home in excellent condition to burn 301 calories within an hour and half.

5. Keep running - Go out with your dog or kids, play soccer, or just run around for 34 minutes to burn 308 calories.

6. Lace up the skates - Live up your childhood memories again with outdoor or indoor ice skating for 38 minutes to burn 302 calories.

7. Stretch yourself - You can burn 300 calories with fast-paced vinyasa yoga for an hour and 7 minutes. Perform morning and evening yoga sessions yourself or take a class of power yoga.

8. Jumping Jack - Do jumping jacks for four minutes by setting an alarm every hour. It is the fastest way to burn 300 calories or more in 8 mini sessions to uplift your mood.

9. Skiing - It is fun-filled adventure activity which doesn't feel like hard work. Within 45 minutes, you can burn up to 306 calories within just 45 minutes.

10. Jump - Even if you don't have jump rope, you can still jump for at least 13 minutes two times a day to burn 310 calories.

When it comes to lose weight and work out several times every week, you need a routine that'll help you get best results within less time. There are tricks for personal training that can help you achieve a slimmer and well-shaped body if they are done properly.

Cardio
According to the American College of Sports Medicine, you can control your metabolism for around 24 hours after exercise by adding just another twist to your exercise routines, i.e. intervals.

If you exercise for up to 30 minutes and you love walking, you can add a burst of jogging for up to 30 seconds in every 5 minutes. As you get fitter, you can easily improve the interval length and reduce the segments to 4 minutes. The cardio can add a great metabolism boost to your body.

Strength Training

When your heart and other parts of the body need fuel all the time, you can do little things to fulfill your metabolic needs. Your muscles are also changeable which also need regular feeding. You need to make them larger and they will need more calories all day and night. With the help of different moves, you can easily target all the important muscle groups in the body. You can easily get through the whole routine within just 30 minutes. You should aim for do it for at least 2 to 3 times a week and your muscles will definitely become furnaces which can burn extra calories before turning them into fat. Aim to do push-ups (on shoulders, chest, and arms), row, lunge, reverse dip, squats and other exercises.

Note: Calories estimated on a person who weighs 150 pounds or less.

You just have to add small intensity of exercise in your regular walks or swims, runs, elliptical sessions, or bicycling. With this intensity, it will improve your metabolism during your workout.

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Beginner Step Aerobics Fitness Cardio -- JENNY FORD

exercise to lose weight fast at home

Fitness Training: Elements of a Well-Rounded Routine

If you want to be considered as someone who is fit and healthy then there are a couple of important elements that you have to include in your daily routine to become a well rounded individual. For a good health, there are five pillars of fitness training. Make sure your schedule includes aerobic fitness, strength training, core exercises, balance training, flexibility, and stretching.

Aerobic fitness:

It is the keystone of many fitness training. Aerobic exercise is also famous as "cardio or endurance activity". Aerobic capacity improves with cardiovascular exercises like walking, running, bicycling, jumping rope and swimming etc. Performing any of these kinds of activities at an amount of approximately 60-80% of your total maximum heart rate (220 minus your age) for 30-60 minutes daily will give you with the first component of fitness.

Strength training:

In addition to being elastic, your muscles should be capable of applying force and manage movement. Strength is enhanced with weight- resistance exercises. Strengthening programs can be planned using body weight, machines, free weights and kettle bells etc. based on individual preferences and goals. In general, strengthening muscles properly uses resistance heavy enough to permit 8-15 slow and controlled repetitions with good structure completed in 1-3 sets.

A person who is actually fit has a properly associated and balanced body, flexible yet strong muscles, an efficient heart and healthy lungs, and a good part of body fat to incline mass. Being physically vigorous, according to the correct definition, does not come easy. It is something we all should repeatedly work towards in our daily routines.

Core Exercises:

The muscles in your tummy, lower back and pelvis are known as core muscles. It helps to protect your back and connect upper and lower body activities. Core strength is a key component of a well-rounded fitness training program.
Core exercises help guide your muscles to support the spinal column and make possible you to use your upper and lower body muscles more efficiently. So the core exercise is any exercise that uses the stem of your body without support, such as abdominal crunches. You can also try a variety of core exercises with a vigor ball.

Balance training:

Older adults in meticulous should include workout to preserve or improve balance in their regular exercises. This is vital because balance tends to decline with age, which can lead to falls and fractures. However, anyone can benefit from balance guidance, as it can help calm down your core muscles. Try standing on one leg for increasing periods of time to improve your overall strength. Activities such as tai chi can support balance, too.

Flexibility and stretching:

Flexibility is a significant part of physical fitness. Some types of physical activity, like dancing, require more flexibility than others. This type of exercise is effective in increasing elasticity and thereby can permit people to more easily do activities that need greater flexibility. Stretching also improves the variety of movement of your joints and promotes a better position. Regular stretching can even help reduce stress. For this reason, stretching and flexibility activities are a suitable part of a physical activity program.

Before you stretch, warm up by walking or doing a preferred exercise at low strength for 5-10 minutes. Better yet, stretch after you exercise, when your muscles are warm and approachable to stretching. Perfectly, you'll stretch every time you exercise. If you don't exercise regularly, you might want to stretch at least times a week after warming up to maintain flexibility.

Cover all the bases:

Whether you make your own fitness training program or take help from a professional personal trainer your fitness plan should include several basics. Aim to include aerobic fitness, strength training, core exercises, balance training, and flexibility and stretching into your exercise plan. It isn't essential to fit each of these elements into every fitness session, but factoring them into your ordinary routine can help you encourage fitness for life. To be able to set your life back on track why not seek help from a certified health coach on the best online directory related o health and life coaches in USA; 1CS.

1CoachSource makes it easy for everyone to find the best life, sports certified health coach and tennis coaches. This makes it easier for the coaches to find clients from all across the world.

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Biking to Work

In this post I will provide you with details of why you should start biking to work and also share my experience of using my mountain bike as a means of transportation over the past couple months.

It was last September when I had sort of a reality check and realized that I was not in my best shape physically. For years I have been stuck in office jobs where I usually spend at least eight hours sitting at a desk in front of a computer monitor all day. Over time, this had started taking a toll on me as I noticed I was not as physically active as I should be and that I had started to gain weight.

So I decided that some action needed to be taken before this got out of hand. I would usually be involved in various forms of exercise including mountain biking and hitting the gym in my spare time. But this was not enough; I needed to be active everyday but time was so limited that I could not even squeeze in a couple minutes per day towards exercise on my schedule.

At last, I found a solution; biking to and from work every day. So, I went to a bike shop in the market and got me a new bike specifically to be used for commuting. The bike bought was one of those cheap bikes, nothing too special or from any of the top mountain bike brands. The bike I got also came fully equipped with gears but you can use a single speed mountain bike if you choose to. And the great thing is I got this bike for below $200.

It has been more than five months now since I have been using my mountain bike as transportation to and from work and I can tell you that it is extremely fun and has a ton of benefits including:

Reduced cost

Biking is far cheaper than driving or using public transportation so the savings to be gained by using your bike as a means of transportation can add up over a long period. It will cost you less to keep your bike running efficiently than it would to keep your car performing well. The most common costs to be encountered from making biking a regular habit are from tyre flats, replacing basic bike parts which are cheap (you can easily find used or cheap bike parts for sale at your local neighbourhood bike shop) and running a full maintenance every year which cannot come close to being compared with the servicing costs of a motor vehicle.

Better Health

I can one hundred percent guarantee you that you will see major health benefits as you make biking your means of commuting to work. Over the past few months I have been able to burn excess body fat, gain tighter abs and build leg muscles all from spending fifteen to thirty minutes a day riding to work. On top of that, you generally feel good as your body is able to inhale the fresh air as you are out on the road.

Efficiency

If you live only a few minutes away from your work place, biking can be more time efficient than public transportation or driving. For example, I usually leave work at 4:30pm and it takes me about forty five minutes to one hour to get home when I use public transportation. Ever since switching to my mountain bike, I am able to reach home before 5:00pm every day.

Environmentally clean

By choosing to bike to work every day you are making a huge impact on the planet by reducing carbon emissions from driving. Not only are you receiving personal benefits, but you are making the world cleaner and greener with each day that goes by.

I would urge you all to make the positive choice for yourselves and our planet by switching to biking as your means of transportation on a daily basis. As you progress, you will find that there are many more benefits in addition to those which I have mentioned in this post.

Visit my website at Mountain Bicycle World [http://mountainbicycleworld.com/] for more information on bicycles.

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