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Monthly Archives: August 2016

Lose Weight with Aerobic

aerobicAerobic exercise and anaerobic exercise are effective in promoting weight loss while improving overall physical fitness and well being. Yet, there is debate over which exercise mode is more effective. An alternative mode of exercise, which may be considered a combination of the two, is interval training.

Interval training reduces fat mass while improving cardiovascular fitness. In fact, high-intensity interval training (HIIT) is the “new buzz” in exercise science, and it yields greater fat oxidation during workouts, potentially resulting in greater long-term weight loss.

HIIT is a type of aerobic training in which you alternate short, very high-intensity intervals (anaerobic) with longer, slower recovery intervals (aerobic). This type of training utilizes more lipids (fat) and less glycogen (carbohydrates) for energy during exercise. A study published in the Dec. 14, 2006, issue of the Journal of Applied Physiology indicated increased fat oxidation (fat burning) during exercise among study participants performing high-intensity interval training. Researchers found that after seven 60-minute workouts of high-intensity interval training over a two-week period, study participants’ whole body fat oxidation increased by 36 percent.

However, for weight loss it’s not enough to simply walk for three or four hours a week because this does not increase cardiovascular fitness and fat oxidation. Another study published in the October 2005 issue of the Journal of Applied Physiology found that the equivalent of 20-miles per week of jogging resulted in weight loss, particularly around the midsection, whereas 12-miles per week of walking had no effect on stored belly fat. Furthermore, the intensity of the exercise directly affects the total amount of energy burned whether from stored fat or carbohydrates, meaning a moderate workout yields moderate levels of energy used.

Whether you run, cycle, swim or lift weights, you can incorporate interval training into your exercise program. Simply follow the basic time outline of two-minute bursts followed by one-minute recovery periods for 30 to 45 minutes three or four days each week.

Important Fitness Excercise

important-fitness-excerciseThere are five activities that are key for utilitarian wellness. Useful activities are those that permit a man to play out the day by day exercises of existence without hardly lifting a finger. Everybody needs to do them, apprentices, seniors and the best competitors, so as to perform getting it done. They are compound activities that work the majority of the significant muscles bunches in the body and you can do them.

# Pull-ups

  • Stand under the bar, palms on the bar, hands slightly wider than your shoulders. Activate your core.
  • Pull yourself up so that your chin reaches the bar. Keep your posture straight.
  • Slowly lower yourself down, so that your arms are straight and your feet do not touch the floor or bench.
  • Start with five reps, two sets, two to three times a week, increase slowly.
  • Modifications:
    • Machine assisted—Most gyms have an assisted pull up machines. This is the one machine where the more weight you use, the easier it gets.
    • Lateral pull up—Most playgrounds have a bar that is close to the ground (monkey bars). The position of your body will be the exact opposite of a pushup. To make it easier you can bend your knees.

# Lunges

  • The working leg should be forward, the back leg hip distance apart, and in a split stance.  The heel of the back leg should be up.
  • Bend your knees, keeping the front knee over the ankles.  The end point is when both the front leg and the back leg make 90-degree angles.
  • Rise up and start again.
  • Do 10 reps, three sets, two to three times a week.

# Squats

Squats are a simple exercise, but often performed with poor form. Here’s how to do them correctly:

  • Start with your feet hip distance apart.
  • Keeping your knees over your ankles, bend your knees, moving your butt back as if to sit in a chair.
  • Your knees and lower leg should form a 90 degree angle (if you can’t get to 90 degrees without compromising your form that’s OK).
  • Make sure your knees do not go over your toes.
  • Raise up and start again.
  • Do 10 reps, three sets, two to three times a week.

# Pushups

  • Start in a basic plank, hands slightly wider than your shoulders and your palms on the floor.
  • Keep your back straight, don’t let your lower back sag. Keep your head and neck in alignment with your back.
  • Slowly bend your elbows, bringing your chest towards the floor.
  • Push against the floor and straighten your arms, returning to the starting position.
  • Do 10 reps, three sets, two to three times a week.
  • Modifications: you can perform this exercise on your knees or place your hands on a bench.

# Rotation

Every human motion and sport requires rotation of same sort.

  • Stand tall with good alignment. Hold a medicine ball or a weight, (that’s challenging but not enormously heavy), in front you with arms straight.
  • Rotate the ball from side to side, as much as your range of motion allows. Maintain good posture.
  • Modifications: Exercise BandsWrap the band around a stationary pole. The tension of the cord will try and pull you in. Don’t let it. Rotate, maintaining good posture

Perfect Plank

“The plank engages the deepest abdominal layer, the transverse abdominus, and the obliques, which aren’t targeted in standard ab exercises,” says Cedric X. Bryant, chief science officer for the American Council of Exercise. “Plus, you firm your back, hips and shoulders.” Master the move with our pro pointers.

# The Right Way

Hold the “up” portion of a push-up—the plank is that simple. Nixing the “down” takes your chest and triceps out of the mix, leaving your abs to do the work.

# Adjust Your Arms

Keep them in line with wrists, directly beneath shoulders. Shrug off the urge to hunch your shoulders to ears, which makes the move uncomfy and harder to hold. You want every belly-firming second!

# Get in Line

Neck should be long, with a 6-inch distance between chin and chest. Look a few inches in front of your hands to align head and spine.

# Straighten Out

A flat back is the key to flat abs. The transverse abdominis engages to stabilize the spine and hold you as stiff as a board. Drop or lift your hips and you let your abs off the hook. Assume the position by a mirror, and do a form check.

# The Wrong Way

Sagging in the middle puts pressure on your lower back. Ouch! Remember: Hips shouldn’t dip.

You don’t want to hike your hips high, either—that forces quads to take over. The goal: spine in a line.