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"When you change the way you look at things the things you look at change"
Wayne Dyer
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I have been helping people reach their health and fitness goals for over 15 years.

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  • 27 Oct 2014

    Just What Is CrossFit Fitness?


    CrossFit, What is It?

    what is crossfit fitnessI am sure by now you have heard about CrossFit, the type of fitness training developed in 2000 by Lauren Jenai and Greg Glassman. Since its beginning, the huge following of CrossFit has lead to the opening of over 10,000 CrossFit gyms all over the world. This post will help give you a basic understanding of CrossFit and give you an idea if this is something you would want to try.

    The Basics of CrossFit

    One of the things Crossfit aims to achieve is an improvement to your fitness levels in multiple areas. It improves your cardiovascular fitness, speed, agility, coordination, balance, strength, stamina, flexibility, core stability, and more.

    CrossFit workouts include a wide range of high intensity functional moves that can improve your overall fitness.

    The workouts in CrossFit are based on the WOD(Workout Of The Day) that are daily posted on Crossfit.com. To complete the WOD you must do a series of exercises in as fast as time you can, do as many rounds of the workout within a set period of time or during a set exercise you can lift the maximum amount of weight possible.

    You can perform the WOD in isolation but with most CrossFit boxes (gyms), they have hour long classes that contain a warmup session, developing skills session, a demonstration and explanation of the the WOD which is then followed by doing the WOD and then a stretching session. The performance of the WOD by each member is ranked and scored by the instructor so that members can measure how they are doing over time and also lead to friendly competition and use it as motivation inside the group.

    Equipment Used In CrossFit

    CrossFit will use a wide variety of fitness equipment in the WOD’s which makes will continue to challenge you. When you are a member of a CrossFit box, the equipment needed is provided to you on each session. However, completing the WOD outside of a CrossFit box is going to take having access to the following;
    * Jump rope (click here to purchase)
    * Gymnastic rings (click here to purchase)
    * Resistance bands (click here to purchase)
    * Medicine balls (click here to purchase)
    * Plyo boxes (click here to purchase)
    * Adjustable rubber bumper plates (click here to purchase)

    The Exercises of CrossFit

    CrossFit uses many different styles of exercise in its WOD including bodyweight exercises, aerobic exercises, weightlifting, gymnastics and more. Because of this, there are many different exercises which can be performed in the WOD. Here is a list that of 10 exercises that are most common in CrossFit.

    Barbell Snatch: This explosive exercise involves in one movement the lifting the barbell off the ground and over your head.

    Box Jump: In this exercise you jump from the floor onto a plyo box which can be anywhere from 6 inches to 30 inches high.

    Burpees: This full body exercise, burpees, is a great exercise to improve strength and cardiovascular levels.

    Jump Rope: One of the top calorie burning exercises, the jump rope, can be done in several variations such as ‘forward shuffle’, high stepping’, ‘skiers’, and ‘double under’.

    Kettlebell Swing: All the muscles in your body are used with the kettlebell swing.

    Muscle Ups: This intense gymnastic ring exercise, muscle ups, test your strength and balance levels.

    Pull Ups: This upper body exercise is a fantastic way to improve upper body strength.

    Rope Climb: The developing of endurance and functional strength can be achieved with the rope climb.

    Swimming: This low impact cardio exercise, swimming, can also strengthen and tone your muscles.

    Wallball: This fun exercise, wallball, can help develop your reflexes, coordination, and strength.

    Summary

    I hope this post has give you a better understanding of just what CrossFit fitness is about. So if you think this might be something you would enjoy, find a CrossFit box in your area and give it a try today.

     


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  • 13 Oct 2014

    5 Simple Steps To Maximize Calories Burned Walking


    Increasing The Calories Burned When Walking

    calories burned walkingWalking isn’t considered by many to be a great cardio exercise because the calories burned walking is often less than other exercise routines. For example, cardio exercises like running and cycling, can have you burning anywhere from 3 to 4 times more then the calories you burn from just walking. However, if you want to increase the calories burned walking, there are some techniques you can include to get more out of it. This post gives you 5 ideas on how you can increase the calories burned by walking for even better results.I have also included a calories burned calculator for you at the end of the post.

    1: Adding Some Weights

    A simple but effective way to increase walking calories burnt is by carrying some weights. When I say carry weights I don’t mean holding dumbbells in each hand and walk. This is only good for a short distance as your arms and grip would give out way before the rest of your body would on a longer walk. If you are looking to add just some light weights, you can buy wrist or ankle weights to give you a little more resistance. Another method that can be used if you want to add more weight is to include a backpack with weights inside of it.

    2:  Walking Up Hills

    A challenging way to increase the calories you burn walking is to walk uphill. Walking up hills add a variety to your routine and will get you sweating much more. Walking uphill along with walking on a flat surface will ensure you are working all the leg muscles in your body.

    3: Interval Training Sprints

    If you really want to increase the calories you burn from walking, interval training sprints are a fantastic way to achieve this. If you can include just 6 minutes of interval sprints per walk you can easily increase the amount of calories you will be burning for that workout.

    4: Add In Bodyweight Exercises

    A great way to increase calorie burning and also to break up your walking routine is to include some bodyweight exercises. These exercises are great because you do not need any equipment and can be done anywhere and at any point you want to break up your walking routine. When talking calories, bodyweight exercises work off between 500 and 1,000 calories per hour, so these exercises are an awesome way to increase the total calories you will burn in your walking routine.

    5: Using Nordic Poles

    Another great way to increase the calories burned walking is to include Nordic poles which will give you the added benefit of using your upper body as you walk. Another benefit of using the Nordic poles in your routine is the fact that they can take some of the pressure off your joints and knees while walking.

    Summary

    By adding these 5 techniques in your walking routine, you can easily burn more calories than you would if you would just walk. So if you avoided walking because of the lack of calories it burns, you can give it a try by including some of these tips to increase the calories burnt in your walking routine.

    .
    .
    .

    Calories Burned Calculator
    Estimate the calories you burned walking:
    Pace:
    Weight:
    Time:


    Powered by Everyday Health.

     


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  • 5 Oct 2014

    Understanding The Different Types Of Dietary Fats


     The Different Types Of Dietary Fats

    types of dietary fatsWhen people are looking to lead a healthier lifestyle, they often believe that all dietary fats are bad for them. However, the truth of the matter is besides trans fats, dietary fats should be eaten regularly for good health. In this post I hope to give you an overview and explain the different types of dietary fats.

    Saturated Fats

    The most vilified of the four dietary fats, saturated fats, is often associated with leading to heart disease, clogged arteries, and more. However, without saturated fats, your body will not function properly. Today’s studies show what we once feared may not be bad at all. The role of saturated fats may include:

    – Heart disease protection
    – Stronger bones
    – Cell walls strengthening
    – Stronger immune system
    – Stronger nervous system
    – Strengthening of your vital organs

    Products such as dairy, red meat, and butter are great sources of saturated fats. Vegetarians can get saturated fats from such things as coconuts, nuts, and avocados.

    Monounsaturated Fats

    Monounsaturated fats can help against certain ailments and help keep your blood healthy. Here are some of the main functions of monounsaturated fats in your body:

    – Lowering LDL cholesterol (which can restrict blood flow and builds up in your artery walls)
    – Better blood glucose regulation
    – Protecting against inflammation
    – Increasing fat burning rate
    – Increasing HDL cholesterol (which helps to rid LDL cholesterol from your artery walls)

    Monounsaturated fats can be found in such things as olive oil, most nuts and seeds, and avocados.

    Polyunsaturated Fats

    There are two main types of polyunsaturated fats omega 3 essential fatty acids (EFAs) and omega 6 EFAs. They may benefit you in the following :

    – Boosting your vision
    – Better skin- Boosting your brain
    – Stronger bones
    – Protecting against heart disease

    Some great food sources of omega 3 EFAs include dairy products, flaxseed oil, and cold water fish (such as salmon and anchovies). Some great food sources of omega 6 EFAs include sunflower seed oil and most types of nuts.

    Trans Fats

    Trans fats, unlike three dietary fats mentioned above, can be harmful to your health and are not required by your body. Trans fats are artificial, man-made fats that food manufacturers use in their products so they can have a longer shelf life so it is something you definitely want to avoid. Some negative effects of consuming trans fats are:

    – Increased heart disease risk
    – Increased cancer risk
    – Increased Alzheimer’s risk.

    Trans fats can be found in processed products such as cakes, cookies, fries, and some frozen foods. Therefore, it is crucial to limit these foods and replace them with fresh, natural options to avoid the health risks that come with trans fats.

    Summary

    I hope this post has helped you learn about the different types of dietary fats and the role they play with your health. So now you know it is time to rid your diet of trans fats and to not be afraid of eating other fats cause they actually can be good for you!

     


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  • 4 Sep 2014

    Don’t Forget About The Health Benefits Of Walking


    Get Your Walk On Today!

    health benefits of walking-In today’s high-tech, fast paced world, the newest equipment or fad gym maybe all the rage but when it comes down to it, walking, also has its place. Walking is a great form of fitness training as it is simple and easily accessible. Even though it may be simple, walking can be beneficial to people of all ages and all different fitness levels. This post discusses the many health benefits of walking.

    Benefit 1: Cardiovascular Fitness Boost

    Often overlooked, walking, can be a great tool to help improve your cardiovascular fitness. Walking consistently will have you improving your exercise performance, stamina, and energy levels because your body will utilize the oxygen you breathe in better.

    Benefit 2: Very Convenient

    Unlike many cardio exercises, there is no need for equipment, having to go to a specific location, or wear a certain type of clothing. This is because walking can be done anywhere, anytime, and without any equipment. The convenience of walking makes this an option that you can fit into your day whenever possible. It really leaves not much room for excuses as it should just be part of your life.

    Benefit 3: Weight Loss

    True, walking isn’t going to burn as much as higher intensity cardio exercises but it can still burn around 240 calories per hour (this is based on 150lb person). By walking regularly and being consistent, it can become a very helpful when trying to lose weight. For example, if you walk an hour a day, you can possibly burn off around 1,680 calories per week which equals to about 0.5lbs of body fat. When you do these numbers over a month and a year, it can add up to losing 2.1lbs per month and around 25.7lbs per year.

    Benefit 4: Low Impact

    Another great thing about walking is that its very easy on your joints. What this means is you can enjoy the benefits of walking without the fear of doing any damage to your hips, knees, and ankles.

    Benefit 5: Betterr Mood

    Similar to many cardio exercises, walking can help you feel happier because it can stimulate the release of endorphins which is a mood boosting hormone. Along with releasing endorphins, walking can also have a soothing effect as it lets you unwind and clear your mind.

    Benefit 6: Helps Protects Against Chronic Disease

    Many chronic diseases (such as diabetes) have a direct link with stress and being overweight. Walking can helps protect against chronic disease by lowering your stress levels, improving your physical health and decreasing your body fat levels.

    Benefit 7: Stronger Heart

    Walking is a great exercise for the health of your heart and the more you walk, the stronger the heart will be. Your heart will pump blood more efficiently throughout your and also help reduce the risk of getting heart disease.

    Benefit 8: Everyone Can Do It

    Many people, because of their current fitness level, find exercise too challenging or difficult. However, walking doesn’t require anyone to have any special skills to do.It doesn’t matter of your current fitness level, age, or health, everyone can try it..

    Benefit 9: It Works Your Leg Muscles

    Walking actively has your butt and leg muscles engaged. Consistently walking can help shape and tone these muscles. It can also helps to develop more power in your legs and build up your lower body strength.

    Benefit 10: Can Help Your Vitamin D Levels

    One lastl benefit of walking is that it gets you outside which can do wonders for your vitamin D levels. When your body is exposed to sunlight, Vitamin D (also known as the sunshine vitamin) is produced by your body which helps to strengthen your teeth and bones. Going for a walk, even if it is just a few minutes each day, can have yoi enjoying these benefits and avoid having a vitamin D deficiency.

    Summary

    There are many health benefits of walking and everyone should try to include it in their daily activities. Try to walk as much as possible to take advantage of these benefits. Even if it’s just a few minutes, daily walking will get your blood flowing, get you outside, and enhance your health.

     


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  • 26 Aug 2014

    5 Great Arm Exercises Without Weights


    Bodyweight Exercises For The Arms

    arm exercises without weights-Strong, tone arms are something that is desired by so many. Having fit arms look great, make your clothes fit better and give a little boost to your self confidence. This post will be listing five great arm exercises without weights for you to include into your exercise routine.

    1) Narrow Grip Chin Up

    The narrow grip chin up is a super bodyweight exercise for your arms as it can really target your biceps and also works your upper back. This exercise requires either a sturdy frame you can hang from or you can use a chin up bar. To do the narrow grip chin up, follow these steps.

    1: With your palms facing inward and about a couple inches apart, grab a sturdy frame or chin up bar.
    2: Allow your body to hang while letting your shoulders and arms fully supporting your bodyweight.
    3: While bending your arms, lift your body up toward the chin up bar and stop when your arms are completely flexed and your chin is over the bar.
    4: Straighten your arms slowly and bring your body back down to the starting point.
    5: Repeat the steps and perform as many reps as you can.

    Here Is A Video Demonstration Of The Narrow Grip Chin Up

    2) Narrow Grip Pull Up

    The narrow grip pull up is very similar to the narrow grip chin up but the grip is reversed which makes it a bit more challenging. Similar to the narrow grip chin up, your biceps and upper back are targeted with the narrow grip pull up. To do the narrow grip pull up, follow these steps.

    1: Grab a sturdy frame or pulll up bar with both of your hands while making sure you have your palms facing forward and a couple inches apart.
    2: Let your body hang while letting your shoulders and arms support your bodyweight.
    3: While slowly bending your arms, lift your body up toward the pull up bar until your arms are fully flexed with your chin is above the bar.
    4: Straighten your arms and slowly lower your body back down to the starting point.
    5: Repeat the steps and perform as many reps as you can.

    Here Is A Video Demonstration Of The Narrow Grip Pull Up

    3) Chair Tricep Dip

    The chair tricep dip is one of the arm exercises without weights that will work the muscles at the back of your arm with the use of a chair. To do the chair tricep dip, follow these steps below:

    1: While sitting on a chair, straighten your legs out in front of you.
    2: While placing your hands on the edge of the chair next to your butt, slowly lift your butt off the chair and move forward.
    3: Bend your arms slowly and lower your body until your butt almost touches the floor.
    4: Straighten your arms slowly and raise your body back up to the starting point.
    5: Repeat the steps and perform as many reps as you can.

    Here Is A Video Demonstration Of The Chair Tricep Dip

    4) Hanging Tricep Dip

    One of the more advanced arm exercises without weights, the hanging tricep dip, tests your tricep strength and balance significantly. To do this exercise, a dip machine or two sturdy objects that you can hang from (for example, two sturdy tables, stools, or chairs, could be used) are required. To do the hanging tricep dip, follow these steps below:

    1: Standing between the two objects or bars, place your hands on them.
    2: While bending your knees, hang while letting your shoulders and arms support your bodyweight.
    3: Bend your arms slowly and lower your body down toward the ground until your shoulders are even with your elbows.
    4: Straighten your arms slowly and raise your body back up to the starting point.
    5: Repeat the steps and perform as many reps as you can.

    Here Is A Video Demonstration Of The Hanging Tricep Dip

    5) Diamond Push Up

    The final bodyweight exercise for the arms, the diamond push up is a variation of the push up with a maximum emphasis on your triceps. This exercise will also target your shoulders and chest. To do the diamond push up, follow these instructions:

    1: While kneeling down, put your hands on the ground and form a diamond shape with your hands by touching your thumbs and index fingers together.
    2: With your legs straight out behind you, balance on your toes and hands, straighten your back while holding your core muscles tight.
    3: Bend your arms slowly, lower your body down toward the ground until your chest touches your hands.
    4: Straighten your arms slowly and raise your body back up to the starting point.
    5: Repeat the steps and perform as many reps as you can.

    Here Is A Video Demonstration Of The Diamond Push Up

    Summary

    By adding these arm exercises without weights to your exercise routine or as there own routine, you’ll slowly get the arms you desire. To continue to make consistent progress, try to increase the reps of each exercise when you are easily able to do the amount of repetitions you are currently doing.

     


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  • 17 Aug 2014

    5 Great Lower Body Bodyweight Exercises To Try


    Lower Body Bodyweight Exercises

    lower body bodyweight exercises-Working the lower body is crucial part of a successful exercise program. You need a strong, stable platform for each and every exercise that you do which makes it that more important you work your legs on a regular basis. This post will give you what you need to build that strong foundation by listing five great lower body bodyweight exercises for the legs.

    1. Bodyweight Squat

    The first of the lower body bodyweight exercisese that works all the muscles in the your legs is the the bodyweight squat. To do the squat, follow these instructions:

    1: Standing straight with your arms out in front of you, put your feet shoulder width apart.
    2: Bend your legs slowly lowering your body down and stop when your butt is just about in line with your knees.
    3: Straighten your legs slowly so you can bring your body back up to the starting point.
    4: Repeat these steps for as many reps as you can handle.

    Here Is A Video Demonstration Of The Bodyweight Squat

    2. Pistol Squat

    This challenging exercise, the pistol squat, is different from a regular bodyweight squat as it tests your leg strength and balance. To do the pistol squat, follow these instructions:

    1: While standing up straight, raise your left leg in front of you, get your balance, and raise your arms up in front of your chest.
    2: Bend your right leg slowly and lower your body down until your butt is even with your right knee.
    3: Straighten your right leg slowly and raise your body back to the starting point.
    4: Repeat these steps for as many reps as you can handle.
    5: While standing up straight, raise your right leg in front of you, get your balance, and raise your arms up in front of your chest.
    6: Bend your left leg slowly and lower your body down until your butt is even with your left knee.
    7: Straighten your left leg slowly and raise your body back to the starting point.
    8: Repeat these steps for as many reps as you can handle.

    Here Is A Video Demonstration Of The Pistol Squat

    3. Jump Squat

    The jump squat is similar to the standard bodyweight squat with the addition of a jump at the end of the exercise. To do the jump squat, follow these instructions.

    1:Stand up straight with your arms out in front of you and your feet a shoulder width apart.
    2: Bend your legs sllowly and lower your body down until your butt is in even with your knees.
    3: Straighten your legs slowly and lift your body back up to the starting position and jump as high as you can.
    4: Repeat these steps for as many reps as you can handle.

    Here Is A Video Demonstration Of The Jump Squat

    4. Forward Lunge

    The forward lunge is an effective exercise that uses all the leg muscles as it is done by doing a stepping motion. To do the forward lunge, follow these instructions:

    1: Standing straight up, put your hands on your hips.
    2: With your left leg, take a big step forward, bend both knees slowly until your right hnee comes close or touches the ground.
    3: Straighten both knees slowly and take a step back to the starting point.
    4: With your right leg, take a big step forward, bend both knees slowly until your left knee comes close or touches the ground.
    5: Straighten both knees slowly and take a step back to the starting point.
    6: Repeat these steps for as many reps as you can handle.

    Here Is A Video Demonstration Of The Forward Lunge

    5. Single Leg Hip Thrust

    One of the best lower body bodyweight exercises that works your glutes is the single leg hip thrust. To do the single leg hip thrust, follow these instructions:

    1: Place your upper back on a chair or bench so you can keep your back straight and then walk your legs out in front of you and keep your knees bent at a 90 degree angle.
    2: While keeping your knees bent, raise your right leg up in the air and then lower your butt down toward the ground until it comes close to the ground.
    3: Raise your butt back up until your lower back is straight.
    4: Repeat these steps for as many reps as you can handle.
    5: While keeping your knees bent, raise your left leg up in the air and then lower your butt down toward the ground until it comes close to the ground.
    6: Raise your butt back up until your lower back is straight.
    7: Repeat these steps for as many reps as you can handle.

    Here Is A Video Demonstration Of The Single Leg Hip Thrust

    Summary

    These five lower body bodyweight exercises will help strengthen and tone your legs. Perform these exercises at least twice per week and try to give your legs three days rest between each workout. Also, it is important to increase the amount of reps you perform when the amount of reps you are doing gets easy.

     


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  • 2 Aug 2014

    5 Upper Body Bodyweight Exercises You Should Try


    Upper Body Bodyweight Exercises

    upper body bodyweight exercisesThe foundation to a great upper body physique is a strong upper back, well defined chest, broad shoulders, defined arms, and bodyweight traing can help you achieve this. In this post I’ll help you develop these muscle groups by listing 5 upper body bodyweight exercises that target these areas.

    1) Push Up

    One of the most popular and effective upper body bodyweight exercises is the push. This exercise targets your chest, shoulders, and triceps. To do the push up, follow these instructions: Kneel down with your hands on the floor, make sure your hands are parallel to your chest and about shoulder width apart. While balancing on your hands and toes and with your legs straight out behind you, straighten your back and hold your core muscles tight. Slowly start to bend your arms, lowering your upper body, until your chest almost touches the ground. Slowly raise your body back up by straightening your arms. Repeat these steps for as many reps as you can handle.

    Here Is A Video Demonstration Of The Push Up

    2) Bodyweight Row

    This innovative exercise, bodyweight row, involves rowing and hanging from a sturdy table. It is great for developing your biceps and upper back. To do the bodyweight row, follow these instructions: Find a sturdy, solid table and lie down underneath it having your shoulders lined up with the tables edge and your head sticking out. With both hands, grab the edge of the table while keeping your core muscles tight and your back straight. Slowly bend your arms so your body lifts off the ground and try to have your chest touch against the underside of the table. Slowly lower your body back down to the starting position by straightening your arms. Repeat these steps for as many reps as you can handle.

    Here Is A Video Demonstration Of The Bodyweight Row

    3) Wide Grip Pull Up

    Another well-known upper body bodyweight exercise, the wide grip pull up, helps strengthen your biceps and upper back. This exercise will nee you to use either a pull up bar or anything else that you can hang from.To do the wide grip pull up, follow these instructions: Making sure your hands are as far apart as possible with your palms facing down, grab a pull up bar or sturdy frame. While letting your shoulders and arms support your bodyweight, bend your knees and take your feet off the ground and hang. While slowly bending your arms, lift your body up toward the bar stopping only when your chin is above the bar. Slowly begin to straighten your arms so you can lower your body to the starting position. Repeat these steps for as many reps as you can handle.

    Here Is A Video Demonstration Of The Wide Grip Pull Up

    4) Clap Push Up

    This explosive upper body bodyweight exercise is a variation of the push up exercise which is done by pushing off the ground and clapping your hands before landing back on the floor. Similar to push ups, it targets your chest, shoulders, and triceps. To do the clap push up, follow theses instructions: Kneel down and put both hands on the ground making sure your hands are shoulder width apart and parallel to your chest. With your legs straight out behind you, balance on your hands and toes, keep your back straight and hold your core muscles tight. Bend your arms slowly and stop when your nose touches or comes close to the ground. Push up by slowly straightening your arms with enough force to make your hands come off the ground. When your hands come off the ground, quickly clap your hands together and then put them back on the ground. Repeat these steps for as many reps as you can handle.

    Here Is A Video Demonstration Of The Clap Push Up

    5) Handstand Push Up

    This is one of the more challenging and unique upper body bodyweight exercises that will put your coordination and balance to the test while also increasing your strength. It also targets your triceps and shoulders. To do the handstand push up, follow these instructions: Find yourself a wall, bend down and with your hands shoulder width apart, put them on the ground in front of it. To get in a handstand position, kick your legs up and flip them over your body onto the wall. Slowly lower your head toward the ground and bend your arms, stop when your head touches the ground. Return to the starting position by slowly straightening your arms. Repeat these steps for as many reps as you can handle.

    Here Is A Video Demonstration Of The Handstand Push Up

    Summary

    Adding these upper body bodyweight exercises to your exercise routine can help you tone and develop greater strength in your upper body. These upper body exercises are a great addition to any exercise routine.

     


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  • 21 Jul 2014

    Understanding Your Cardio Workout Routine


    What Is Cardio Training?

    cardio workout routineA cardio workout routine is a type of fitness training that can strengthen and improve your cardiovascular system. This post discusses some of the positive effects and a few drawbacks of a cardio workout routine.

    The Positive Points of a Cardio Workout Routine

    Cardio training is a a great way to improve your health and fitness and this can be done in numerous ways. Here are some of the positive effects a cardio workout routine can have on you.

    Improvement In Cardiovascular Fitness: A stronger heart and lungs can be achieved with cardio training. This type of training can help you improve how efficient your body utilizes and produces oxygen which can eventually give a boost to your endurance and energy levels.

    Better Sleep Quality: There has been research that shows that one of the positive impacts of cardio training is on sleep quality and the ability to get a more restfull, deeper nights sleep.

    Improved Immunity: A cardio workout routine may help boosts your immune system by getting the production of white blood cells stimulated and helping them to improve a quicker circulation throughout your body.

    Better Endurance: As previously mentioned, cardio training can improve your cardiovascular fitness leading to a positive impact with your endurance levels. This improvement in your endurance can lead to being less tired while doing longer workouts.

    Improved Mental Fitness: Along with the physical benefits it may have, cardio training may also give your brain a boost by improving your mood and lowering your stress levels.

    Lower Risk Of Chronic Disease: Consistent cardio training can keep blood glucose levels regulated in diabetics and some research shows a possible lower risk with some chronic diseases.

    Weight Loss: A cardio workout routine is a great fat burner with some of these cardio exercises having you burning several calories per hour .

    The Negatives Of Cardio Training

    Even though there are several positives of cardio training, there are some negatives when used excessively. Below highlights some of the main disadvantages of doing cardio training:

    Possible Injury Risk: The high impact nature of cardio exercises can put added stress on your muscles, bones, and joints which may increase your risk for getting injured.

    Greater Caloric Intake: Your body may require more calories due to excessive training sessions. Taking in calories in large amounts can cause irregular blood glucose levels, digestive issues, and other health problems.

    Lower Muscle Mass: Large amounts of cardio training in combination with not taking in enough calories can lead to the breaking down of muscle and less muscle mass.

    Problems Sleeping: Doing a moderate amount of cardio training can help you sleep while the opposite can be said with doing too much cardio as it can make it hard to get to sleep.

    5 Good Cardio Exercises

    There are many exercises you can have in your cardio workout plan, the key is to find what is right for your fitness level. Here are five basic exercises for your cardio workout routine:

    Cycling: A great cardio exercise, cycling, can burn anywhere from 400 and 1000 calories depending on your intensity. Cycling is low impact exercise that you can do outside as part of a group or on your own.

    Jogging: Going for a run outside is another cardio exercise that gets you outside and can be done alone or in a group.

    Swimming: This low impact exercise can burn off many calories without any stress on your joints. It also can be done at any age and helps to tone and strengthen your muscles.

    Fitness Class: There are such a wide variety of fitness classes available and finding one to your liking should be easy. These classes can burn many calories per hour and also improve your coordination, flexibility, and balance.

    Walking: This light cardiovascular exercise is suitable for all fitness levels and can be done at anytime. Walking can be done at a fast or slow pace and can be easily added into your day.

    Summary

    A cardio workout routine is often unfairly criticized in some health and fitness circles. However, provided that you do not excessively do it, cardio training can provide you with many positive benefits to improve your health and fitness. So find some exercises you enjoy and start incorporating them into your cardio workout routine today.

     


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  • 6 Jul 2014

    5 Dumbbell Exercises To Add To Your Exercise Routine


    Don’t Miss Out On These Dumbbell Exercises

    dumbbell exercisesIf you are looking for a way to improve your fitness level and your appearance which doesn’t include any machines, then these 5 dumbell exercises may be the answer. Whether you add all of them or just a couple of these exercises,  you may find what you have been missing in your exercise routine. So read on for the five dumbbell exercises that may give you better results. Remember always consult your physician to make sure your healthy enough to do any exercise program.

    1: Standing Dumbbell Oblique Twist

    The standing dumbbell oblique twist is an effective and simple exercise that uses a twisting motion with light dumbbells  in your hands. The main muscles being used are your obliques but other core muscles are also being used.

    To do the standing oblique twist, you will need a to grab a pair of dumbbells.

    1: Stand with your feet a little wider than shoulder with apart and dumbbells in hand.
    2: Bring your arms up and out to the side so they are parallel with your shoulders, making sure your arms remain straight and your palms face the floor.
    3: Twist your body slowly to the right as far as you can all while keeping your core nice and tight.
    4: Twist your body to the left as far as it can go and make sure you are tightening your core muscles as you twist.
    5: Repeat steps 3-4 for 8-12 repetitions.
    6: When you have completed the last rep, slowly place the dumbbells back on the floor and give yourself a minute rest.
    7: When a minute pasts, pick the dumbbells back up and repeat sreps 1-6 two more times.

    Here  Is A Video Demonstration Of The Standing Oblique Twist

    2: Standing Dumbbell Woodchopper

    The standing dumbbell woodchopper exercise gets its name because it has a resemblance to the way someone would chop wood. This exercise gets all your core muscles involved and is a great exercise to help get that toned stomach we all want.

    It just takes one dumbbell to do the standing dumbbell woodchopper exercise.

    1: Standing with your feet shoulder width apart, grab the dumbbell with both hands.
    2: Bend your waist, slowly twist to the right and hold the dumbbell right above your right thigh.
    3: Bring the dumbbell above your left shoulder as you straighten your waist while keeping your back and arms straight.
    4: Bring the dumbbell slowly back down to the starting position.
    5: Repeat these steps for 8-12 repetitions.
    6: When you have finished your last repetition, twist to the left while you slowly bend your waist and bring the dumbbell over your left thigh.
    7: Lift your dumbbell above your right shoulder while straightening your waist and keeping your back and arms straight.
    8: Lower the dumbbell to the starting position slowly.
    9: Repeat the steps for 8-12 repetitions.
    10: After doing the last rep, slowly put the dumbbell down and take a minute rest.
    11: When the minute pasts, pick the dumbbell back up and and perform 2 more sets.

    Here Is A Video Demonstration Of The Standing Dumbbell Woodchopper

    3: Standing Dumbbell Side Bend

    Another great dumbell exercise that works the core is the standing dumbell side bend which works the oblique muscles on each side. Doing this exercise on a regular basis will tighten up your torso and will give you leaner, slimmer appearance.

    When doing the standing dumbbell side bend, one dumbbell is all that is needed.

    1: With the dumbbell in your left hand and feet shoulder width apart, place your right hand on your right hip.
    2: Begin to bend to the left as much as you can.
    3: Once you have reached as far as you could, slowly return to the straight position again.
    4: Repeat the steps for 8-12 repetitions.
    5: When you have finished your last rep, switch the dumbbell to the right hand and stand with your feet shoulder and place your left hand on your left hip.
    6: Slowly bend at the waist as much as you can.
    7: When you have bent as far as you can, straighten up and return to the starting position.
    8: Repeat the steps for 8-12 repetitions.
    9: When you have finished your last repetition, slowly put the dumbbell on the flloor and rest for a minute.
    10: After a 1 minute rest, pick the dumbbell up and perform 2 more sets.

    ** Note **
    We do not want to build the obliques so do not do low-rep, heavy weight for this exercise!

    Here Is A Video Demonstration Of The Standing Dumbbell Side Bend

    4: Dumbbell Renegade Rows

    One of the most challenging dumbbell exercises on the list that is very effective, dumbbell renegade rows involves the lifting of dumbbells in a rowing motion while having to balace yourself and keep your core tight. Along with working your core, dumbbell renegade rows will also work the upper back, arms, and shoulders.

    To do this exercise, two dumbbells are needed.

    1: With the dumbells on the floor, place your hands on them about shoulder width apart, keep your legs straight out behind you and balance on your toes andd hands.
    2: Once you get balanced and your core is tight, slowly begin to lift the left dumbbell towards your chest off the floor.
    3: When the dumbbell reaches your chest, slowly lower it back to the floor.
    4: Slowly lift the right dumbbell towards your chest.
    5: When the dumbbell reaches your chest, slowly bring it back to the floor.
    6: Repeat the steps for 8-12 repetitions.
    7: Rest for a minute after you finish the last rep.
    8: After the minute rest, repeat for two more ssets.

    Here Is A Video Demonstration Of Dumbbell Renegade Rows

    5: Side Plank With Dumbbell Lateral Raise

    A variation of a popular bodyweight exercise is the side plank with a dumbbell lateral raise. Adding a dumbbell to this exercise makes it a tougher exercise but also more beneficial.

    Only one dumbbell is needed to perform this exercise.

    1: Place the dumbbell in your right hand and lay on the left side of your body.
    2: With your left forearm on the floor, hold your right arm out until it is parallel with your chest or floor.
    3: While balancing on your left forearm and feet, slowly lift your hips off the floor.
    4: When you have your body balanced, tighten your core and raise the dumbbell slowly towards the ceiling , keeping your right arm straight.
    5: Lower the dumbbell down slowly so that it is parallel to your chest or floor.
    6:Repeat the steps for 8-12 repetitions.
    7: When the last repetition is done, repeat the steps on the other side.

    Here Is A Video Demonstration Of The Side Plank With Dumbbell Lateral Raise

    Summary

    These five dumbbell exercises are a great way to burn extra calories and improve your fitness level. Try out these great dumbbell exercises, get the form correct, and add them into your workout routine today.

     


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  • 22 Jun 2014

    5 Drinks That May Boost Metabolism


    Metabolism Boosting Drinks

    metabolism boosting drinksThe word metabolism often gets thrown around in the world of health and fitness creating much interest which often leads to the over hyped creation of many so called metabolism boosting drinks and foods. If somehow you are able to look past some of this hype and learn what may be true and what may not be, you may find some metabolism boosting drinks that may benefit you. In this article I am going to show you five possible metabolism boosting drinks and why in my opinion they may help you burn more calories each day.

    1) Cold Water

    This metabolism boosting drink is known by all. I am sure by now you have heard about all the important health benefits that consuming water has and the function of helping maintain an optimal metabolism has me listing it as number one. While water doesn’t directly boost your metabolism, keeping your body hydrated can prevent the slowing down of your metabolism ensuring that you will be burning as much calories as you can each day. The colder the water the better.

    2) Black Tea

    Similar to water, black tea can also help prevent you from getting dehydrated which can slow down your metabolism. Also, black tea is packed the health boosting flavan-3-ols which may have properties to help increase your metabolism. Along with properties that show some metabolism boosting, flavan-3-ols also protect against chronic disease, increase in blood flow, strengthen your immune system and much more.

    3) Green Tea

    Green tea is quickly becoming one of today’s most popular metabolism boosting drinks The concentration of flavan-3-ols is much greater than black tea which in turn will make it an even greater metabolism booster. There are many different varieties of green tea to try but with the added popularity has brought out some flavored green tea powders that contain much sugar. So find a healthy variety that you like and make it part of your daily routine.

    4) Smoothies

    Another excellent metabolism boosting drink are smoothies  and if you choose the right ingredients, you can make a big difference in the amount of calories you burn in a day. If you are looking for the best results, make a smoothie that contains protein (mainly from nuts and seeds) and lots of fiber (which you can get from fruits). Drinking a high protein, high fiber smoothie can crank up your metabolism by increasing the calories you burn during digestion.

    5) Coffee

    Coffee, when you drink in moderation, may also be another metabolism boosting drink. A reason for this may be because coffe contains high levels of chlorogenic acid. Some studies have shown that this health boosting phytonutrient may stimulate fat burning by naturally raising your metabolic rate. Chlorogenic acid also has benefits to your health by promoting blood flow, fighting free radicals, strengthening your heart, promoting blood flow, and much more.

    Summary

    I hope you now have a better understanding of some possible metabolism boosting drinks and how they are a better option than any soft drink or high calorie sugary drink. You should always consult your physician to make sure you can have these or any other drink you may be unsure of. If you are looking for an alternative to your unhealthy drink, then give one of these a try and possibly get all those health benefits.

     

    Some of the links in the post above are “affiliate links.” This means if you click on the link and purchase the item, we will receive an affiliate commission. Regardless, we only recommend products or services we believe will add value to our readers.


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