With the weather warming up, it’s time to get your body into action before the summer months are upon us. Trying to lose those extra winter kilos can be tough.
One of the most proven ways to gain results is with the help of a Personal Trainer.
A Personal Trainer can help you to:
Get results faster – working with a personal trainer, provides motivation that exercising alone cannot. Having someone there to help you push through barriers is a great way to ensure you get the most out of your exercise sessions.
Save time - A trainer will design your workouts to be efficient, ensuring you don’t waste time on exercises that will not achieve your goals.
Do what’s right for you – A personal trainer will take into account your individual situation, and work with you to help you not only achieve results but to be able to maintain them in the long term.
Train safely - especially if you have any specific issues like an injury or illness. Working with an experienced trainer (who works with your doctor, of course) can help you find a program to help injuries and avoid any further problems.
Learn the right way – Another benefit of having a professional train you, is the ability to gain their knowledge in correct technique and application of exercises, minimising the risk of injury when training.
Stay motivated - especially if you need some variety in your workouts. A trainer can bring a fresh perspective and new ideas to challenge both your body and your mind.
Challenge your limits & push boundaries – A trainer can motivate you to push past those self-imposed limits, encouraging you to lift heavier, go longer and challenge yourself more than you would on your own.
Train for a specific sport or event - If you're training for a marathon, a golf tournament or some other type of sport or event, an experienced trainer can help you figure out what you need to do to stay strong without taking away from your other training.
Showing posts with label gym. Show all posts
Showing posts with label gym. Show all posts
Sunday, September 18, 2011
Friday, September 2, 2011
Discover a new workout with kettlebells!
It seems in fitness training what is old is new again, with the re-introduction of Kettlebells into weight training.. Kettlebells originated in Russian army training in the 1900’s, and were incorporated into US army training when it was found they could not endure as long as their soviet counterparts
So what is a Kettlebell??
A kettlebell is a Russian type of hand weight that is shaped like a big cannonball with a handle. Often made out of pure cast iron, they are available in a wide range of weights and sizes.
Everyone can benefit from a regular kettlebell workout: from those who just want to look and feel good, to elite athletes. Primarily a kettlebell workout will develop your all-important body core – back, hips and trunk. You can also burn fat and exercise your cardio-vascular system.
Kettlebells also enable you to strengthen your arms and legs, as you use your whole body to control the kettlebell.
The overall result will be increased strength, flexibility, timing, muscle tone and general body conditioning. Elite athletes can use advanced exercises and techniques to target various muscle groups and movement patterns.
The kettlebell is very easy to use. You can start off by simply carrying a kettlebell around for a period everyday: lifting it, swinging it, passing it from hand to hand. As your strength and coordination develop you can move on to routines, exercises and heavier weights.
So what is a Kettlebell??
A kettlebell is a Russian type of hand weight that is shaped like a big cannonball with a handle. Often made out of pure cast iron, they are available in a wide range of weights and sizes.
Everyone can benefit from a regular kettlebell workout: from those who just want to look and feel good, to elite athletes. Primarily a kettlebell workout will develop your all-important body core – back, hips and trunk. You can also burn fat and exercise your cardio-vascular system.
Kettlebells also enable you to strengthen your arms and legs, as you use your whole body to control the kettlebell.
The overall result will be increased strength, flexibility, timing, muscle tone and general body conditioning. Elite athletes can use advanced exercises and techniques to target various muscle groups and movement patterns.
The kettlebell is very easy to use. You can start off by simply carrying a kettlebell around for a period everyday: lifting it, swinging it, passing it from hand to hand. As your strength and coordination develop you can move on to routines, exercises and heavier weights.
Saturday, July 2, 2011
Snacking for weightloss
Snacking is for adults as well as children. A study published in the October 2010 edition of the American Journal of Preventive Medicine and led by Catrine Tudor-Locke, Ph.D., found that the most frequent behaviors performed by the survey participants besides sleeping were eating and drinking. Be mindful of the types of snacks you are eating when attempting to lose weight , and choose those that are healthy, nutritious and low in calories.
Creative Vegetables
Vegetables are a logical choice for a diet snack food, but you may tire of eating carrots and fat-free dressing. Include vitamin-rich vegetables in your snacking menu, but for a change, try eating a stuffed, hollowed-out zucchini. Sally Sampson, in her book "100-Calorie Snack Cookbook," suggests placing a hollowed-out zucchini half in a casserole dish. Fill the hull with diced zucchini, tomatoes, a sprinkle of bread crumbs, 1 tbsp. of Parmesan cheese and a seasoning blend of basil and oregano. Sprinkle the mixture with pepper and bake at 180 degrees for 35 to 40 minutes. Eat the zucchini warm or store it in the refrigerator for a cold, refreshing snack. Alternately, you can use tomatoes, green peppers, chopped spinach and onions to make a salsa dip for raw vegetables.
Under 100 Calorie Snacks
Keep your snacking calories low by eating snacks with less than 100 calories per serving. Eat 10g. of reduced fat cheddar or Colby cheese for 49 calories. Add a 23-calorie wedge of cantaloupe for a healthy, easy-to-prepare snack. Purchasing 100-calorie packages from the store is an option, but avoiding processed foods is wise when you are trying to eat a healthy diet, says HelpGuide.org. Make a quick fruit salad by combining 1/2 an apple and 1/2 an orange for under 100 calories, according to the USDA National Nutrient Database. Place 1 cup of coarsely chopped watermelon and several ice cubes into your blender and make a 46-calorie slushy.
Salty Snacks
If you enjoy salty snacks, avoid fried chips and french fries when trying to lose weight. Make your own healthy tortilla chips by cutting fat-free flour tortillas into eight wedges. Drizzle 1/8 tsp. olive oil onto the wedges and bake them at 200 degrees for five minutes. Use an air popper to make popcorn. Season it with a salt-free seasoning. Buy or make soft pretzels and eat one for a snack, recommends the University of Illinois at Urbana-Champaign. Top five whole-wheat, low-calorie crackers with 2 tsp. of reduced-fat, natural peanut butter for a filling snack with protein and fiber.
Sweet Snacks
Satisfy your sweet tooth with a low-calorie, sweet alternative to chocolate candy bars and full-fat ice cream. Make fat-free muffins from a mix or your own recipe and eat one for snack. Top one piece of whole-wheat toast with sugar-free jam or eat a handful of 18-calorie vanilla wafers. For a sweet snack after dinner, put a spoonful of fat-free ice cream or yogurt into a custard cup and top the scoop with 1 tsp. of chocolate syrup.
Read more: http://www.livestrong.com/article/252355-snack-foods-for-weight-loss/#ixzz1OGX896oM
Creative Vegetables
Vegetables are a logical choice for a diet snack food, but you may tire of eating carrots and fat-free dressing. Include vitamin-rich vegetables in your snacking menu, but for a change, try eating a stuffed, hollowed-out zucchini. Sally Sampson, in her book "100-Calorie Snack Cookbook," suggests placing a hollowed-out zucchini half in a casserole dish. Fill the hull with diced zucchini, tomatoes, a sprinkle of bread crumbs, 1 tbsp. of Parmesan cheese and a seasoning blend of basil and oregano. Sprinkle the mixture with pepper and bake at 180 degrees for 35 to 40 minutes. Eat the zucchini warm or store it in the refrigerator for a cold, refreshing snack. Alternately, you can use tomatoes, green peppers, chopped spinach and onions to make a salsa dip for raw vegetables.
Under 100 Calorie Snacks
Keep your snacking calories low by eating snacks with less than 100 calories per serving. Eat 10g. of reduced fat cheddar or Colby cheese for 49 calories. Add a 23-calorie wedge of cantaloupe for a healthy, easy-to-prepare snack. Purchasing 100-calorie packages from the store is an option, but avoiding processed foods is wise when you are trying to eat a healthy diet, says HelpGuide.org. Make a quick fruit salad by combining 1/2 an apple and 1/2 an orange for under 100 calories, according to the USDA National Nutrient Database. Place 1 cup of coarsely chopped watermelon and several ice cubes into your blender and make a 46-calorie slushy.
Salty Snacks
If you enjoy salty snacks, avoid fried chips and french fries when trying to lose weight. Make your own healthy tortilla chips by cutting fat-free flour tortillas into eight wedges. Drizzle 1/8 tsp. olive oil onto the wedges and bake them at 200 degrees for five minutes. Use an air popper to make popcorn. Season it with a salt-free seasoning. Buy or make soft pretzels and eat one for a snack, recommends the University of Illinois at Urbana-Champaign. Top five whole-wheat, low-calorie crackers with 2 tsp. of reduced-fat, natural peanut butter for a filling snack with protein and fiber.
Sweet Snacks
Satisfy your sweet tooth with a low-calorie, sweet alternative to chocolate candy bars and full-fat ice cream. Make fat-free muffins from a mix or your own recipe and eat one for snack. Top one piece of whole-wheat toast with sugar-free jam or eat a handful of 18-calorie vanilla wafers. For a sweet snack after dinner, put a spoonful of fat-free ice cream or yogurt into a custard cup and top the scoop with 1 tsp. of chocolate syrup.
Read more: http://www.livestrong.com/article/252355-snack-foods-for-weight-loss/#ixzz1OGX896oM
Saturday, April 9, 2011
How scents boost your health
Do you want to get a better night's sleep, reduce anxiety or increase your libido? The answer may be right under your nose, says Erin Kisby. Of your five senses — hearing, sight, smell, taste, touch — it's your sense of smell that comes out on top for its ability to improve your overall health. It's long been known certain aromas can bring on a flood of memories — evoking everything from joy to nostalgia — and this is because aromas are processed in the limbic system, a part of the brain that deals with emotions. However, scientists are now discovering certain smells play a role in much more than mood, and may even have the ability to ease migraines, improve cognitive performance and prevent anxiety. So can you use fragrance to influence your health, outside of a research lab? "You can absolutely use scent day-to-day to improve your wellbeing," says Dr Alan Hirsch from the Smell & Taste Treatment and Research Foundation in the US. Here are some of the latest research findings and how you can use certain fragrances to your benefit. Reduce stress: head for the park Fresh air definitely has a positive effect on mood. There are a number of explanations why this occurs, and researchers from the University of Queensland have one: Freshly cut grass and green leaves release at least five chemicals that contain stress-relieving properties. However, if you're feeling tense and a walk in the park is out of the question, inhaling the scent of lemon, mango or lavender may also help to reduce stress levels, Japanese researchers have found. Reduce anxiety: by peeling an orange Everyone experiences anxiety and fear at times. However, if you're facing an event that is causing increased anxiety, a whiff of orange may help you relax, researchers at the University of Vienna have reported. The researchers found an ambient odour of orange essential oil reduced anxiety and improved the mood of patients waiting for a dental treatment, compared to a control group with no added aroma. Have sweet dreams: smell the roses Pleasurable fragrances may help you have a better night's sleep by improving your dreams. When researchers exposed sleeping participants to a rose scent, they reported having pleasant dreams. On the other hand, when the women were exposed to a negative scent, in this case rotten eggs, it provoked unpleasant dreams. Sleep soundly, and wake up on the right side of the bed, by keeping a sachet of rose-scented potpourri on your bedside table. Boost libido: bake a pumpkin pie Odours can soothe frazzled nerves, promote sleep, wake us up, lift our spirits and may even enhance sexual function. Of the fragrances that most turn women on, cucumber, lavender, baby powder and pumpkin pie rate the highest, the Smell & Taste Treatment and Research Foundation found. To get in the mood for romance, end dinner with a slice of pumpkin pie. For the full story, see Good Health.
Saturday, April 2, 2011
Should there be a tax on junk food??
A tax on junk food should be implemented as a tool to reduce consumption and address the obesity epidemic, according to an article by Monash researchers that appeared in the Medical Journal of Australia. Ms Molly Bond, PhD candidate at the Michael Kirby Centre for Public Health and Human Rights, School of Public Health and Preventive Medicine at Monash University, and co-authors discuss the possibility of introducing a junk food tax in a similar fashion to tobacco and alcohol taxes. Ms Bond said that the recent report on taxation -- the Henry tax review -- recommended that the federal government increase taxes already levied on tobacco and alcohol, because these are the best way to reduce social harms caused by the use and misuse of these substances. However, no similar scheme was recommended for junk food. "In recent years, obesity has overtaken smoking as the leading cause of premature death and illness in Australia," Ms Bond said. "More than 60 per cent of Australian adults and one in four children are overweight or obese. "Evidence suggests that the obesity epidemic in Australia and around the world is predominantly the result of over-consumption of food rather than a reduction in overall physical activity. "Curbing this over-consumption, of junk food in particular, must be a central component of any obesity prevention strategy. "Junk foods have the same pattern of misuse and the same social costs as tobacco and alcohol. "The Henry tax review rejects the idea of taxing fatty foods and, to date, the federal government has not implemented a tax on junk food," Ms Bond said. Ms Bond observed that the government's response to the obesity epidemic has been to create a partnership between governments and industry, which will inevitably align with industry objectives rather than public health needs. "We hope that the efforts of the public health community are not consumed in responding to government-industry initiatives that are almost certain to have no effect on the obesity epidemic." The Medical Journal of Australia is a publication of the Australian Medical Association. For further information about the Michael Kirby Centre for Public Health and Human Rights, visit The Michael Kirby Centre for Public Health and Human Rights website.
Saturday, March 12, 2011
Food myths exposed!
There are many myths about foods - which you should eat and when you should eat them.
Below five myths are exposed as false!
1. Potatoes make you fat - false
It was once thought that the key to weight loss was eliminating all high carbohydrate foods, including pasta, rice and potatoes. We now know that carbohydrates are the body’s preferred energy source. Eating a potato, or any type of carbohydrate rich food, won’t automatically make you fatter. However, if you are watching your weight, enjoy potatoes in moderate quantities and be careful of how you eat your potato (for example, butter and sour cream are high in fats).You have to regularly eat more energy than your body needs to put on weight. This is harder to do with high carbohydrate foods than high fat foods. Eating a diet high in carbohydrate (and also fibre) is likely to push fat out of the diet.
2. Food combining diets really work - false
There are plenty of diets based on the belief that the digestive system can’t tackle a combination of foods or nutrients. Commonly, carbohydrates and proteins are said to ‘clash’, leading to digestive problems and weight gain. The opposite is often true. Foods eaten together can help the digestive system. For example, vitamin C in orange juice can increase iron absorption from a meal like chicken or beef.Very few foods are purely carbohydrate or purely protein; most are a mixture of both. The digestive system contains enzymes that are perfectly capable of breaking down all the foods we eat. Food combining diets should be avoided.
3. Breakfast should consist of fruit only - false
There is no evidence that eating only fruit at breakfast has any health or weight loss benefits. Most fruits are not very high in complex carbohydrates, which the body needs after an all-night fast. They are, however, a good source of fibre and vitamins. Cereal foods (especially wholegrain varieties) like bread, crumpets, muffins and breakfast cereals are a much better source of carbohydrates to get you going in the morning.
4. There are some magical foods that cause weight loss - false
Some foods, such as grapefruit or kelp, are said to burn off body fat. This is not true. Dietary fibre comes closest to fulfilling this wish because it provides a feeling of ‘fullness’ with minimal kilojoules. High fibre foods such as fruit, vegetables, wholegrain breads and cereals, and legumes also tend to be low in fat.
5. Drinking while you are eating is fattening - false
The theory behind this misconception is that digestive juices and enzymes will be diluted by the fluid, and this will slow down the digestion and lead to excess body fat. There is no scientific evidence to back this up. In fact, evidence suggests that drinking water with your meal improves digestion. Kilojoule-heavy drinks such as alcoholic beverages can be fattening if consumed in excess, but drinking them with meals doesn’t make them more so.
Below five myths are exposed as false!
1. Potatoes make you fat - false
It was once thought that the key to weight loss was eliminating all high carbohydrate foods, including pasta, rice and potatoes. We now know that carbohydrates are the body’s preferred energy source. Eating a potato, or any type of carbohydrate rich food, won’t automatically make you fatter. However, if you are watching your weight, enjoy potatoes in moderate quantities and be careful of how you eat your potato (for example, butter and sour cream are high in fats).You have to regularly eat more energy than your body needs to put on weight. This is harder to do with high carbohydrate foods than high fat foods. Eating a diet high in carbohydrate (and also fibre) is likely to push fat out of the diet.
2. Food combining diets really work - false
There are plenty of diets based on the belief that the digestive system can’t tackle a combination of foods or nutrients. Commonly, carbohydrates and proteins are said to ‘clash’, leading to digestive problems and weight gain. The opposite is often true. Foods eaten together can help the digestive system. For example, vitamin C in orange juice can increase iron absorption from a meal like chicken or beef.Very few foods are purely carbohydrate or purely protein; most are a mixture of both. The digestive system contains enzymes that are perfectly capable of breaking down all the foods we eat. Food combining diets should be avoided.
3. Breakfast should consist of fruit only - false
There is no evidence that eating only fruit at breakfast has any health or weight loss benefits. Most fruits are not very high in complex carbohydrates, which the body needs after an all-night fast. They are, however, a good source of fibre and vitamins. Cereal foods (especially wholegrain varieties) like bread, crumpets, muffins and breakfast cereals are a much better source of carbohydrates to get you going in the morning.
4. There are some magical foods that cause weight loss - false
Some foods, such as grapefruit or kelp, are said to burn off body fat. This is not true. Dietary fibre comes closest to fulfilling this wish because it provides a feeling of ‘fullness’ with minimal kilojoules. High fibre foods such as fruit, vegetables, wholegrain breads and cereals, and legumes also tend to be low in fat.
5. Drinking while you are eating is fattening - false
The theory behind this misconception is that digestive juices and enzymes will be diluted by the fluid, and this will slow down the digestion and lead to excess body fat. There is no scientific evidence to back this up. In fact, evidence suggests that drinking water with your meal improves digestion. Kilojoule-heavy drinks such as alcoholic beverages can be fattening if consumed in excess, but drinking them with meals doesn’t make them more so.
Saturday, February 5, 2011
Is alcohol making you fat??
Health experts say women are catching up to men in the beer-belly stakes — and it's our sedentary lifestyle, not genetics, that is to blame.
The 'wineglass'
Move over apples, the new figure shape on the weight-watching block is the appropriately titled 'wineglass' — coined by a British dietician to describe barrel-shaped ladies whose thick waist-line is a result of one too many tipples.
Jacqui Lowdon from the British Dietetic Association says the shape, which is characterised by a larger upper-body and a thinner lower-body, is usually most common in women after menopause. However, due to an increased consumption of alcohol by women under 30 the barrel-esque physique is now also becoming common in the younger set.
Don't blame it on genetics
This emerging trend is being blamed on extended drinking hours, social pressures and our inactive lifestyles, according to international health and longevity expert Dr John Tickell.
"The way we eat and drink is just so different to what they were 50 years ago," says Dr Tickell. "What happens now is that most of the kids don't go out until 10 or 11 or midnight, and they stay out drinking in clubs all night."
Add to this our increasingly sedentary lifestyles and our consumption of excess calories through alcohol and Dr Tickell says it's a recipe for the skinny-leg, big-belly look.
Health risks
If the unsightly beer belly isn't enough to put you off, perhaps the list of health risks associated with the 'wineglass' shape will. Dr Tickell warns, "It is terribly unhealthy. Wineglass equals high-risk diabetes, breast cancer, bowel cancer and all other cancers."
For more information see source: http://health.ninemsn.com.au/dietandnutrition/nutrition/694803/alcohol-is-making-women-fat
The 'wineglass'
Move over apples, the new figure shape on the weight-watching block is the appropriately titled 'wineglass' — coined by a British dietician to describe barrel-shaped ladies whose thick waist-line is a result of one too many tipples.
Jacqui Lowdon from the British Dietetic Association says the shape, which is characterised by a larger upper-body and a thinner lower-body, is usually most common in women after menopause. However, due to an increased consumption of alcohol by women under 30 the barrel-esque physique is now also becoming common in the younger set.
Don't blame it on genetics
This emerging trend is being blamed on extended drinking hours, social pressures and our inactive lifestyles, according to international health and longevity expert Dr John Tickell.
"The way we eat and drink is just so different to what they were 50 years ago," says Dr Tickell. "What happens now is that most of the kids don't go out until 10 or 11 or midnight, and they stay out drinking in clubs all night."
Add to this our increasingly sedentary lifestyles and our consumption of excess calories through alcohol and Dr Tickell says it's a recipe for the skinny-leg, big-belly look.
Health risks
If the unsightly beer belly isn't enough to put you off, perhaps the list of health risks associated with the 'wineglass' shape will. Dr Tickell warns, "It is terribly unhealthy. Wineglass equals high-risk diabetes, breast cancer, bowel cancer and all other cancers."
For more information see source: http://health.ninemsn.com.au/dietandnutrition/nutrition/694803/alcohol-is-making-women-fat
Saturday, December 11, 2010
CHRISTMAS TIME HEALTH CHECK...
As Christmas beckons, it's easy to lose sight of the year's health goals. Rich food, plentiful alcohol and lack of exercise all contribute to a sluggish system, not to mention the family hazards that might fly your way. Try following these tips to minimise the physical and emotional damage.
Stay off the snacks
Around Christmas time, many of the kilos packed on are due to snacks that lie around the house. Go easy on the chocolates and nuts, they are full of kilojoules and are unnecessary when you are also enjoying large meals! As a substitute, have bowls of fruit available (grapes and berries are good) and help fill kids' stockings with an orange or apple, too.
Plan a walk
Just because it's Christmas doesn't mean normal life has to stop completely! Build some time into your day to take some exercise, even if it's a simple walk along the beach, a swim or a game of cricket in the backyard. Taking time out can also be helpful for avoiding family tension: if there's a storm brewing, calm yourself down by getting out and about for 30 minutes or so.
Bulk up on veg
Whatever your chosen Christmas meal, max out on vegies and cut back on the meat. It doesn't have to be dull — look up inventive ways to make a splendid salad or dress up those sprouts. As long as your vegies aren't covered in butter or rich salad dressing, you can scoff lots without packing on too many kilos.
Be sensitive to others
Not everybody finds Christmas a pleasant time — be sensitive to the feelings of those around you, especially if there's been a recent bereavement or loss. Even happy events such as the birth of a child can cause emotional havoc, so stay aware and steer clear of potentially hazardous topics.
Don't start on the booze too early
Tempting though it can be to crack open the bubbly as soon as you're dressed, save it for later in the day. When eventually you do have a drink, remember to space alcoholic beverages with soft ones, allowing your liver a chance to fight back. Don't forget that it's harder for your liver to metabolise alcohol when your sugar intake has been high: it prioritises the absorption of sugar over alcohol, so if you've been on the chocolates all day, any alcohol will remain in your system for longer.
Get organised!
If you leave all your preparations to the last minute, things can get stressful. Financially, too, leaving everything until last can create a big hole in your wallet. Space everything out by writing lists and buying presents ahead of time (this will also save you cash). Buy foods that won't go off in advance, too, such as Christmas puddings and so on.
Choose your drinks carefully
If you're watching your weight, some drinks will kill your diet. Obvious ones to look out for are creamy cocktails, but keep an eye on your intake of premixed drinks and cocktails in general. Stick to straight spirits, mixed with low-joule drinks, or wine.
Set out expectations
Christmas can be a very happy time, but it can also be stressful. If your parents are separated or if you're planning to spend the holidays with your partner's family, make sure the other set know in good time. Disappointment often breeds resentment and the last thing you need on your hands at Christmas is a family feud. As at any other time of the year, communication is of paramount importance — hiding away from telling somebody something they won't want to hear will only prolong the issue.
For more information see source:
http://health.ninemsn.com.au/dietandnutrition/nutrition/689863/christmas-health-busters
Stay off the snacks
Around Christmas time, many of the kilos packed on are due to snacks that lie around the house. Go easy on the chocolates and nuts, they are full of kilojoules and are unnecessary when you are also enjoying large meals! As a substitute, have bowls of fruit available (grapes and berries are good) and help fill kids' stockings with an orange or apple, too.
Plan a walk
Just because it's Christmas doesn't mean normal life has to stop completely! Build some time into your day to take some exercise, even if it's a simple walk along the beach, a swim or a game of cricket in the backyard. Taking time out can also be helpful for avoiding family tension: if there's a storm brewing, calm yourself down by getting out and about for 30 minutes or so.
Bulk up on veg
Whatever your chosen Christmas meal, max out on vegies and cut back on the meat. It doesn't have to be dull — look up inventive ways to make a splendid salad or dress up those sprouts. As long as your vegies aren't covered in butter or rich salad dressing, you can scoff lots without packing on too many kilos.
Be sensitive to others
Not everybody finds Christmas a pleasant time — be sensitive to the feelings of those around you, especially if there's been a recent bereavement or loss. Even happy events such as the birth of a child can cause emotional havoc, so stay aware and steer clear of potentially hazardous topics.
Don't start on the booze too early
Tempting though it can be to crack open the bubbly as soon as you're dressed, save it for later in the day. When eventually you do have a drink, remember to space alcoholic beverages with soft ones, allowing your liver a chance to fight back. Don't forget that it's harder for your liver to metabolise alcohol when your sugar intake has been high: it prioritises the absorption of sugar over alcohol, so if you've been on the chocolates all day, any alcohol will remain in your system for longer.
Get organised!
If you leave all your preparations to the last minute, things can get stressful. Financially, too, leaving everything until last can create a big hole in your wallet. Space everything out by writing lists and buying presents ahead of time (this will also save you cash). Buy foods that won't go off in advance, too, such as Christmas puddings and so on.
Choose your drinks carefully
If you're watching your weight, some drinks will kill your diet. Obvious ones to look out for are creamy cocktails, but keep an eye on your intake of premixed drinks and cocktails in general. Stick to straight spirits, mixed with low-joule drinks, or wine.
Set out expectations
Christmas can be a very happy time, but it can also be stressful. If your parents are separated or if you're planning to spend the holidays with your partner's family, make sure the other set know in good time. Disappointment often breeds resentment and the last thing you need on your hands at Christmas is a family feud. As at any other time of the year, communication is of paramount importance — hiding away from telling somebody something they won't want to hear will only prolong the issue.
For more information see source:
http://health.ninemsn.com.au/dietandnutrition/nutrition/689863/christmas-health-busters
Friday, December 3, 2010
Why warm up & cool down??
Warm Up
The main purpose and benefit of warm up exercises is to slowly increase your heart rate. This increase in heart rate helps to raise your body temperature and to increase the blood flow to your muscles.
The main purpose and benefit of warm up exercises is to slowly increase your heart rate. This increase in heart rate helps to raise your body temperature and to increase the blood flow to your muscles.
This increase in blood flow properly oxygenates your muscles and prepares them for the upcoming more strenuous aerobic exercise. With your body properly warmed up, you can easily and safely perform the needed stretching exercises to ensure proper flexibility and range of motion for your exercise routine.
A warm-up helps you prepare both mentally and physically for exercise, and reduces the chance of injury. During a warm-up, any injury or illness you have can often be recognized, and further injury prevented. Other benefits of a proper warm up include:
A warm-up helps you prepare both mentally and physically for exercise, and reduces the chance of injury. During a warm-up, any injury or illness you have can often be recognized, and further injury prevented. Other benefits of a proper warm up include:
- Increased movement of blood through your tissues, making the muscles more pliable.
- Increased delivery of oxygen and nutrients to your muscles. This prevents you from getting out of breath early or too easily.
- Prepares your muscles for stretching
- Prepares your heart for an increase in activity, preventing a rapid increase in blood pressure
- Prepares you mentally for the upcoming exercise
- Primes your nerve-to-muscle pathways to be ready for exercise
- Improves coordination and reaction times
Cool Down
Although many people skip warming up and cooling down, the cool down step is probably the most overlooked piece of an effective exercise routine. The benefits of cooling down are just as important as warm up period but bring you different benefits than the warm up routine.During an aerobic exercise routine you are working your heart within your target heart rate zone. The main purpose of cooling down is to bring your breathing, body temperature and heart rate back to normal slowly.
During the cool down routine you are allowing the blood to properly redistribute itself to the heart. This redistribution helps rid the muscles of lactic acid which can build up around the muscles during an aerobic workout.
If you stop your aerobic exercise abruptly and do not cool down, the blood can pool up around your muscles in the legs. This can cause insufficient blood flow and oxygen to the brain giving you a light headed and dizzy sensation. Dizziness, nausea and feeling worn out are common symptoms of an improper or no cool down period.
Saturday, October 9, 2010
Will weight training make me bulky??
A lot of people (especially women) shy away from weight training for the fear they will end up with big, bulky, and oversized muscles. This simply isn’t true. A properly designed resistance program can deliver whatever you want from your muscles: tone, size, strength, and endurance.
Men and women often see body builders and think that weights will make them look similarly big and scary. But professional body builders train twice a day for hours on end and follow an extremely strict diet to achieve the hulking figures you see in magazines.
Not only does it take a lot of hard training to develop very large muscles, especially for women, the extent to which our muscles grow depends on many factors including:
• The type of resistance program followed (high volume and loads will add more bulk)
• Diet and food intake (you need to eat plenty of food, especially protein, to have the building blocks for big muscles)
• Gender (females generally don't have the chemicals eg. testosterone for extreme muscle building)
• Genetic make up (some people gain muscle faster than others)
Individuals respond differently to Weight Training
Everyone can benefit from a regular weight training program, especially women. Not everyone however, will respond the same way, even if they follow identical programs because we are all very individual and our genetic and body shapes are all very different. For example, if a program is designed to increase muscle size and strength, men will respond very differently to women as their muscles grow much larger due to higher circulating levels of the hormone testosterone. It’s primarily this reason why most women won’t get big muscles from resistance training, even when training with heavy weights. Genetics also play a part in how we adapt – some people gain lean muscle mass faster and in different places.Good weight training design is of paramount importance and a program must “deliver the goods”. Bigger doesn’t necessarily mean stronger so programs designed to increase muscle strength differ from those designed to increase muscle mass or endurance. Women should follow a weights program designed specifically designed for them and their body type.If weight loss is your goal then combining weights training with aerobic exercise is proven as a very successful approach. A number of studies have shown that aerobic work combined with resistance training gives the best fat loss results. You'll increase your metabolism, gain strength to make your aerobic workouts more effective, and improve posture, balance and get good feelings of well being.
Benefits of weight training
• Bone density (especially important for women in the fight against osteoporosis)
• Muscle endurance (reducing muscle fatigue by lifting lighter weights for more repetitions)
• Muscle tone and firmness (we all like this!)
• Increased work capacity (ie you can walk, run, cycle etc faster and burn more calories)
A weights training program can be designed according to your individual needs. Getting big muscles need not be one of these, so women shouldn’t worry about turning into the incredible hulk from some weights training!
For more information see source: http://www.completefitness.com.au/
Men and women often see body builders and think that weights will make them look similarly big and scary. But professional body builders train twice a day for hours on end and follow an extremely strict diet to achieve the hulking figures you see in magazines.
Not only does it take a lot of hard training to develop very large muscles, especially for women, the extent to which our muscles grow depends on many factors including:
• The type of resistance program followed (high volume and loads will add more bulk)
• Diet and food intake (you need to eat plenty of food, especially protein, to have the building blocks for big muscles)
• Gender (females generally don't have the chemicals eg. testosterone for extreme muscle building)
• Genetic make up (some people gain muscle faster than others)
Individuals respond differently to Weight Training
Everyone can benefit from a regular weight training program, especially women. Not everyone however, will respond the same way, even if they follow identical programs because we are all very individual and our genetic and body shapes are all very different. For example, if a program is designed to increase muscle size and strength, men will respond very differently to women as their muscles grow much larger due to higher circulating levels of the hormone testosterone. It’s primarily this reason why most women won’t get big muscles from resistance training, even when training with heavy weights. Genetics also play a part in how we adapt – some people gain lean muscle mass faster and in different places.Good weight training design is of paramount importance and a program must “deliver the goods”. Bigger doesn’t necessarily mean stronger so programs designed to increase muscle strength differ from those designed to increase muscle mass or endurance. Women should follow a weights program designed specifically designed for them and their body type.If weight loss is your goal then combining weights training with aerobic exercise is proven as a very successful approach. A number of studies have shown that aerobic work combined with resistance training gives the best fat loss results. You'll increase your metabolism, gain strength to make your aerobic workouts more effective, and improve posture, balance and get good feelings of well being.
Benefits of weight training
• Bone density (especially important for women in the fight against osteoporosis)
• Muscle endurance (reducing muscle fatigue by lifting lighter weights for more repetitions)
• Muscle tone and firmness (we all like this!)
• Increased work capacity (ie you can walk, run, cycle etc faster and burn more calories)
A weights training program can be designed according to your individual needs. Getting big muscles need not be one of these, so women shouldn’t worry about turning into the incredible hulk from some weights training!
For more information see source: http://www.completefitness.com.au/
Friday, October 1, 2010
SLEEP - Are you getting enough?
Sleep, why we need it, why it can be hard to get, and how it affects everything from athletic performance to our personal success and heath, is one of the hottest topics in science today.So How Much Sleep Is Ideal?
According to studies people who sleep between 6.5 and 7.5 hours a night live the longest. People who sleep 8 hours or more or less than 6.5 hours have shorter life spans. There seems to be evidence to support that there is just as much risk over sleeping as there is in under-sleeping.
It may be interesting to note that long sleep starts at 8 hours and sleeping 8.5 hours might really be a bit worse than sleeping 5 hours a night.We can only guess at why people who sleep from 6.5 to 7.5 hours an night live longer, but we don’t really know the cause or the effect.
For example we don’t know for sure if a person who sleeps less time a night can live longer by extending their sleep and if a longer sleep can live longer by getting up a bit earlier.
One thing to remember as well if you are an athlete or bodybuilder, is that one of the only times we can grow or repair muscle is during certain stages of sleep. For the active trainer, and athlete our sleep is very important to recovery, in fact it is just as important as the workouts themselves.
The Eight-Hour Myth - Dispelled
So based on the studies and information at hand the 8 hours a night myth has been effectively squashed but it stems from an average. It's possible that the amount of sleep we need is determined by our genes and may be why we are either short or long sleepers.
The Long And Short Of It
Our genes may determine the amount of sleep our body requires for us to awaken feeling refreshed and recharged. This likely occurs across a gamut, with “short-sleepers” needing less than average and “long-sleepers” needing more.
Sleep Debt
When we don’t get enough sleep to meet our needs, we run into sleep debt. Sleep debt can accumulate. There are a number of signs or things that happen when we are in sleep debt
- Daytime sleepiness
- Fatigue
- Difficulty concentrating
- Poor judgment
- Increased risk of accidents
- Other health complicationsWe might be able to pay off sleep debt by taking naps or by sleeping in (or just going to bed earlier).
In conclusion Sleep is very important to everyone regardless of whether you are a bodybuilder or regular person, so remember to make sure your body gets the rest it needs!
Thursday, September 2, 2010
Hunger and appetite awareness
Many of us eat when we are too hungry and then eat past the feeling of
being comfortably full.
Rate your hunger levels before and after you eat by using the following scale.
Make sure you eat with the initial signs of hunger (level 3) and only eat to be
feeling satisfied (level 5).
HUNGER SCALE
1
Incredibly Hungry
(starving, dizzy, irritable)
2
Hungry
(feeling ready to eat)
3
Initial Signs of Hunger
(slight pangs)
4
Neutral
(not full or hungry)
5
Satisfied
(feeling comfortable)
6
Full
(feel like you have over eaten)
7
Overfull
(feeling sick)
For more information visit source: http://www.gethealthynsw.com.au/
Friday, August 20, 2010
6 quick tips for getting to sleep...
Many people have problems falling asleep at night, often because their minds keep running at full-speed even though they feel physically tired. Here are six techniques that may help:
1) Keep a regular sleep schedule. This gets your mind and body into a routine.
2) Stay away from reading fiction before bed. Fiction stimulates your imagination and does not help you relax your mind and get to sleep. Mental energy is not what you want when trying to fall asleep.
3) Take a few minutes to quiet your mind. This will help stop that ceaseless thinking. Ways to quiet your mind are: slow and deepen your breathing; think of a few things that went well with the day and be grateful for them; release the emotions attached to anything that didn't go well; stop consciously thinking about things. That last one means to stop trying to think about any issues you have, and stop consciously putting your attention on them. If something is still on your mind, write it down on a notepad next to the bed and resolve to deal with it tomorrow. This is really an important step because if you haven't released something that's bothering you before you try to go to sleep, you'll be replaying it over and over unless you have extremely good control of your thoughts.
4) Keep away from any form of caffeine after 1:00 pm in the afternoon. No coffee, decaf, tea or soda with caffeine. If you are susceptible to the effects of caffeine, it will make it harder for you to quiet your mind when you want to sleep.
5) Focus on your body and relax one area at a time starting at your feet. This both helps your body physically relax and helps you keep your attention on something other than your to-do list, what's going on at work, how mad you are at someone, etc...
6) Visualize walking down an endless stairwell. Keep your attention on your feet as you visualize your walking. This is similar to number 5 above. Giving your attention to something mindless and repetitive helps your brain shut down.
Judy Braley is an author, an attorney, and a parent of two. Her personal development blog with free articles and information on inspiration for your life can be found at GrowFromWithin.com. Copyright © 2007 Wherett Inc. Article Source: http://EzineArticles.com/?expert=Judy_Braley
Saturday, July 10, 2010
How to select a running shoe..
All running shoes are not created equal. Not only can they alter your speed, but they can also affect your knees, your back and your joints. Selecting the right running shoe can make all the difference, and it can be overwhelming when faced with a wall full of shoes that all look pretty much the same. But if you follow these steps, you can find shoes that will have you running like an Olympic marathoner.
Step 1
Step 1
Find a good running shoe store. You can buy your shoe at the local mega-mart, but the sales professionals in a specialty store are better trained to help you pick the right shoe. To locate a store, ask friends who run, check running magazine reviews, or check the yellow pages.
Step 2
Examine the soles of your old running shoes. Notice the spots where the shoes show wear from the road. This tells you where your foot falls every time it hits the ground.
Examine the soles of your old running shoes. Notice the spots where the shoes show wear from the road. This tells you where your foot falls every time it hits the ground.
Step 3
Place your shoes side-by-side on a flat surface. If the shoes tilt in toward the middle, your new shoe probably needs more stability than your old shoe. If they tilt to the outside, you may have a high arch and your new shoes should have good shock absorption.
Place your shoes side-by-side on a flat surface. If the shoes tilt in toward the middle, your new shoe probably needs more stability than your old shoe. If they tilt to the outside, you may have a high arch and your new shoes should have good shock absorption.
Step 4
Look at the top of your shoe. If you can see an outline of your big or little toe, and you've noticed discomfort in those areas while running, you should try a larger or wider shoe.
Look at the top of your shoe. If you can see an outline of your big or little toe, and you've noticed discomfort in those areas while running, you should try a larger or wider shoe.
Step 5
Consider the amount of running you will be doing. This tells you whether you should buy an elite running shoe or a basic model. The more intense the running, the more money you'll want to spend on the shoes.
Consider the amount of running you will be doing. This tells you whether you should buy an elite running shoe or a basic model. The more intense the running, the more money you'll want to spend on the shoes.
Step 6
Go to the running shoe store. Tell them what you've found out about your old shoes, or bring a pair with you. The employees should be able to "read" your old shoes and guide your choice. If not, you probably should find a different store.
Go to the running shoe store. Tell them what you've found out about your old shoes, or bring a pair with you. The employees should be able to "read" your old shoes and guide your choice. If not, you probably should find a different store.
Step 7
Try out the shoes. Many stores will let you take a run up and down the street to audition the shoes. Try on as many shoes as it takes. Make sure you like the feel and fit of the shoe. Try out the new shoes for at least 10 minutes. This lets you know if the shoe maintains its comfort during wear.
Try out the shoes. Many stores will let you take a run up and down the street to audition the shoes. Try on as many shoes as it takes. Make sure you like the feel and fit of the shoe. Try out the new shoes for at least 10 minutes. This lets you know if the shoe maintains its comfort during wear.
Step 8
Buy the best running shoes for your feet. When you find the right pair, don't let them get away. Take them home and start breaking them in!
For more information see source: http://www.ehow.com
Buy the best running shoes for your feet. When you find the right pair, don't let them get away. Take them home and start breaking them in!
For more information see source: http://www.ehow.com
Friday, July 2, 2010
Exercise & Pregnancy
Before beginning an exercise program when pregnant it is advisable to see your Doctor. Your Doctor will need to assess your fitness status in relation to your pregnancy to be sure you are safe to exercise. Also be sure to speak with a Fitness Instructor to work out a fitness program that will be suitable for you to follow.Exercising when pregnant can provide many benefits to the mind and body as well as helping relieve some common problems associated with pregnancy such as excessive weight gain, swelling of hands and feet, varicose veins, insomnia and fatigue. Some of the benefits of exercising while pregnant include improved posture & circulation, reduced back pain, and increased energy levels. And you will feel better knowing your doing something good for yourself, which is also good for your baby.
Exercise during pregnancy should take into account the changes your body is experiencing – new body alignment, different posture, and reduced strength and endurance.
Generally Pregnant women can participate in low-impact aerobic activity up to three times per week (if your doctor agrees). But don’t push it, if you are feeling exhausted it is better to rest than cause any damage by over-doing it.
Remember always listen to your body, if you experience any sharp pains, fluid leakage, dizziness or faintness be sure to stop exercising and call your doctor straight away.
*Please be advised that you are solely responsible for the way this information is perceived and utilised. Please see your physician before changing your diet or starting an exercise program.
Generally Pregnant women can participate in low-impact aerobic activity up to three times per week (if your doctor agrees). But don’t push it, if you are feeling exhausted it is better to rest than cause any damage by over-doing it.
Remember always listen to your body, if you experience any sharp pains, fluid leakage, dizziness or faintness be sure to stop exercising and call your doctor straight away.
*Please be advised that you are solely responsible for the way this information is perceived and utilised. Please see your physician before changing your diet or starting an exercise program.
Saturday, June 19, 2010
10 hot tips for getting the most our of your gym membership!
People quit going to the gym for various reasons, but here are a 10 ways to keep your motivation going.
1. Be realistic with your goals – You can have the overall goal to lose 15Kg, but break that down into realistic mini goals, for example aim to lose 1Kg a week for 15 weeks.
2. Work out with a partner – If you know someone else is counting on you, you’re more likely to get up and get going. Sometimes it’s ok to work out with someone who is on the same level as you, sometimes you’ll want to work out with someone who does go to the gym frequently because it will motivate you to do more.
3. Set a routine – don’t just go to the gym whenever you remember. Set and stick to your gym schedule like you do your class or work schedule. If you’re a morning person, schedule your gym time in the morning. If you’re a night person, schedule your gym time at night. Plan enough time for getting there, changing clothes, warming up, working out and showering. No block of time big enough? Split your workout in two – do cardio in one interval and weights in another.
5. Ask for help when you need it - This tip goes for the newbies and the oldies. If you don’t know what exercises to do to work certain muscles or you need a spot, ask a gym trainer. That’s what they are there for.
6. Forget that other people are there –Too many people, guys and girls, are worried about what other people think of them at the gym. If you focus on your own workout, you’ll feel better and do better. The gym gets dangerous when people start paying way too much attention to others and not enough to their own behaviors. Guys try to lift more than they can to impress girls (or guys), girls are afraid to try new workouts because the guys will be ogling at them (or vice-versa). Who cares! At the end of the day if you didn’t get your good workout in for trying to impress or not look bad, that’s on you.
7. Bring water with you during your workout – Replenishing yourself with water during your workout is a great benefit because it lets you keep going strong and finish out. Drink water and maybe a sports drink after to keep yourself from dehydrating.
8. Incorporate variety into your workout - If you do the same thing every day it will get boring after a while. If you’re always on the treadmill, try riding a bike. If you usually do three specific abdominal exercises, try three more. Mix it up every once in a while and change your regimen once a month to keep your muscles happy.
9. Have rest days – Be sure to have rest days in your workout schedule. Muscles need time to repair between workouts and proper rest is the only way to achieve this. Overworking muscles can lead to injury, prevention is the best cure.
10. Enjoy it! Don’t go to the gym because someone else tells you to go. Go because you want to. When you find something you like there, stick with it and live it up!
1. Be realistic with your goals – You can have the overall goal to lose 15Kg, but break that down into realistic mini goals, for example aim to lose 1Kg a week for 15 weeks.
2. Work out with a partner – If you know someone else is counting on you, you’re more likely to get up and get going. Sometimes it’s ok to work out with someone who is on the same level as you, sometimes you’ll want to work out with someone who does go to the gym frequently because it will motivate you to do more.
3. Set a routine – don’t just go to the gym whenever you remember. Set and stick to your gym schedule like you do your class or work schedule. If you’re a morning person, schedule your gym time in the morning. If you’re a night person, schedule your gym time at night. Plan enough time for getting there, changing clothes, warming up, working out and showering. No block of time big enough? Split your workout in two – do cardio in one interval and weights in another.
4. Get a locker at the gym – Showering at the gym saves you time from having to go home and means you can do as intense a workout as you want even if you have to get to work right after. Even if you don’t have anything to do right after, it refreshes your muscles and keeps you feeling great!
5. Ask for help when you need it - This tip goes for the newbies and the oldies. If you don’t know what exercises to do to work certain muscles or you need a spot, ask a gym trainer. That’s what they are there for.
6. Forget that other people are there –Too many people, guys and girls, are worried about what other people think of them at the gym. If you focus on your own workout, you’ll feel better and do better. The gym gets dangerous when people start paying way too much attention to others and not enough to their own behaviors. Guys try to lift more than they can to impress girls (or guys), girls are afraid to try new workouts because the guys will be ogling at them (or vice-versa). Who cares! At the end of the day if you didn’t get your good workout in for trying to impress or not look bad, that’s on you.
7. Bring water with you during your workout – Replenishing yourself with water during your workout is a great benefit because it lets you keep going strong and finish out. Drink water and maybe a sports drink after to keep yourself from dehydrating.
8. Incorporate variety into your workout - If you do the same thing every day it will get boring after a while. If you’re always on the treadmill, try riding a bike. If you usually do three specific abdominal exercises, try three more. Mix it up every once in a while and change your regimen once a month to keep your muscles happy.
9. Have rest days – Be sure to have rest days in your workout schedule. Muscles need time to repair between workouts and proper rest is the only way to achieve this. Overworking muscles can lead to injury, prevention is the best cure.
10. Enjoy it! Don’t go to the gym because someone else tells you to go. Go because you want to. When you find something you like there, stick with it and live it up!
Monday, May 24, 2010
Working with an exercise program
When starting an exercise program consider the following:Health benefits!
A customised exercise program is a great way to stay fit and it provides a wide range of physical and mental benefits, including:
- Improved condition of the heart and lungs
Increased muscular strength, endurance and motor fitness
Increased aerobic fitness
Improved muscle tone and strength
Weight management
Better coordination, agility and flexibility
Improved balance and spatial awareness
Increased physical confidence
Reduced risk of chronic disease
Improved sleep
Improved general and psychological wellbeing
Greater self-confidence and self-esteem.
Before you get started, it will help if you have your fitness level assessed. You probably have some idea of how fit you are. However, assessing and recording baseline (starting) fitness levels can give you benchmarks (points of comparison) against which to measure your progress. Be sure to have checked:
- Your waist circumference at the level of your navel
Your body mass index (BMI). This is calculated by dividing your weight in kilograms by the square of your height in metres.
Body Fat Percentage
Hydration Levels
Lean Muscle Mass Calculation
Metabolic Age
Be involved in the design of your fitness program, some key points to keep in mind are:
- Consider your goals. Are you starting a fitness program to lose weight or for some other reason?
Think about your likes and dislikes. Choose activities you’ll enjoy.
Plan a logical progression of activity. If you’re just beginning to exercise, start cautiously and progress slowly.
Build activity into your daily routine. Schedule time to exercise as you would any other appointment.
Think variety. Varying your activities (cross-training) can keep exercise boredom at bay.
Allow time for recovery.
Put it on paper. A written plan may encourage you to stay on track.
Monitor your progress. Have yourself assessed at six to eight week intervals after you start your program. You may need to increase the amount of time you exercise in order to continue improving. On the other hand, you may be pleasantly surprised to find that you’re exercising just the right amount to meet your fitness goals.
Things to remember
- A customised exercise program is a great way to stay fit and it will bring a wide range of physical and mental benefits.
Start slowly and build up gradually and monitor your progress.
If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a group class may help.
See your doctor for a check-up and have your fitness level assessed by a qualified professional.
For more information visit Connect Fitness.
Saturday, May 15, 2010
The benefits of Group Exercise
The benefits of attending a group class include:
Proper instruction
Correct technique is important in any workout for the prevention of injury and to maximise results. Class instruction is great for those who may be intimidated to use particular equipment, by learning about proper technique in a group environment.
Motivation
Exercising side by side with others brings out the ego in all of us. Being able to keep up with the class is great motivation for pushing personal boundaries and achieving goals.
Socialisation
Interaction with other class members who share common interests is a great way to meet new people and make new friends.
Consistency in routine
Scheduled classes are particularly good for those who like to work to a routine. They enable people with limited time to fit in a full body workout in a set timeframe.
Which Class??
Gyms offer a variety of classes, all offering different benefits and demand varying skills and effort on the part of participants. All classes can be adapted to an individual level. You can engage in group exercise according to personal preferences there are many different classes to choose from some include:
Les Mills choreographed classes
By far the most popular form of group exercise offered in gyms worldwide. These pre-choreographed classes follow strict guidelines and can only be taught by Les Mills accredited instructors. Les Mills classes can be identified by their trademark “body” prefix. They offer a range of classes to suit every workout including:
“Body Pump” – Weight workout
“Body Attack” – Cardio workout
“Body Combat” – Aerobic workout incorporation non contact martial arts
“Body Jam” – Dance workout
“Body Balance” - Incorporates a mix of Yoga, Tai Chi & Pilates
Cycle/Spin classes
Conducted indoors you need not have any bike riding experience as all bikes are stationary and supported by stands. These intense classes get you to rise up from your seats, peddle against a high level of resistance and pump your legs at a rapid pace in various combinations. The ultimate challenge, as you ride to the rhythm of the music.
Yoga
In this face paced world time out to relax your body and calm your mind is essential. In yoga postures flow one after the next with soothing sounds tracks, and end in a deep relaxation session. Yoga postures ultimately require and build strength, as you hold a position it demands your body to find balance engaging muscles in ways that rarely occur in everyday living. This is a great workout for your health and wellbeing.
Pilates
Pilates focuses on body awareness, and symmetry in motion. It uses controlled movements working on the pelvic floor and core muscles particularly the lower back, oblique, abdominal and hip muscles.
Freestyle Boxing
Freestyle Boxing as opposed to “body combat” permits body contact using boxing gloves and protective pads. Classes allow for a full body workout with aerobic and muscle building aspects.
Group exercise classes vary by as much as the different fitness instructors who teach them. So try them all and mix them up. Variety really does create the best balance.
Gyms offer a variety of classes, all offering different benefits and demand varying skills and effort on the part of participants. All classes can be adapted to an individual level. You can engage in group exercise according to personal preferences there are many different classes to choose from some include:
Les Mills choreographed classes
By far the most popular form of group exercise offered in gyms worldwide. These pre-choreographed classes follow strict guidelines and can only be taught by Les Mills accredited instructors. Les Mills classes can be identified by their trademark “body” prefix. They offer a range of classes to suit every workout including:
“Body Pump” – Weight workout
“Body Attack” – Cardio workout
“Body Combat” – Aerobic workout incorporation non contact martial arts
“Body Jam” – Dance workout
“Body Balance” - Incorporates a mix of Yoga, Tai Chi & Pilates
Cycle/Spin classes
Conducted indoors you need not have any bike riding experience as all bikes are stationary and supported by stands. These intense classes get you to rise up from your seats, peddle against a high level of resistance and pump your legs at a rapid pace in various combinations. The ultimate challenge, as you ride to the rhythm of the music.
Yoga
In this face paced world time out to relax your body and calm your mind is essential. In yoga postures flow one after the next with soothing sounds tracks, and end in a deep relaxation session. Yoga postures ultimately require and build strength, as you hold a position it demands your body to find balance engaging muscles in ways that rarely occur in everyday living. This is a great workout for your health and wellbeing.
Pilates
Pilates focuses on body awareness, and symmetry in motion. It uses controlled movements working on the pelvic floor and core muscles particularly the lower back, oblique, abdominal and hip muscles.
Freestyle Boxing
Freestyle Boxing as opposed to “body combat” permits body contact using boxing gloves and protective pads. Classes allow for a full body workout with aerobic and muscle building aspects.
Group exercise classes vary by as much as the different fitness instructors who teach them. So try them all and mix them up. Variety really does create the best balance.
For information on a class near you go to Connect Fitness, and check out ourlatest timetables!
Sunday, May 9, 2010
Exercise for Stress Relief
Exercises for relieving stress may be in the form physical, mental, or spiritual exercise - or a combination of all three, e.g. yoga. What is good for the body is good for the mind and vice versa.
Physical exercise is one of the most effective ways of relieving stress. Exercising the body regularly is very effective in managing stress, on its own or as a part of a stress management plan. Getting into better shape improves your mental health as well as your physical health.
When we physically exert ourselves, the body releases chemical substances (endorphins). These natural substances produced by our own bodies are free of side effects, except for making us feel good.
When it comes to stress management, every little bit of exercise counts. Don’t think if you can’t commit to a stringent fitness routine that it’s useless. It’s not. What motivates people to do more of something is to do little of something.
Aerobics
Any activity that gets your heart pumping (aerobic exercise) will get those endorphins flowing and relieve stress. Though you should check with your doctor before embarking on any exercise program, walking is usually safe for anyone.
Try to get your heart going a little faster for at least 15 minutes a day. Even a few minutes here and there of brisk walking can provide stress relief and improve your overall health.
Exercises to Suit Everyone
From doing gentle stretching exercises to keeping up in a physically demanding aerobics class, stress relief can be achieved through a wide range of activities.
Some people enjoy the solitude of walking alone. Other people need the stimulation of interacting with others, whether walking in a group, participating in a yoga class or other fitness class. Interacting with other people during exercise can provide additional stress relief.
Strengthening Exercises
Though not generally as effective as aerobics for relieving stress, many people find that getting into a strengthening exercise program does relieve stress.
Strength exercises are also important to prevent injury during aerobic exercise by strengthening the muscles that support your joints. A toned body has as much impact on mental wellness as physical wellness.
Stretching
Stretching exercises stimulate receptors in the nervous system that decrease the production of stress hormones. Stretching exercises also relax tight, tense muscles and increase blood flow to the muscles.
Other Exercises
Yoga exercises involve the body, mind and spirit. Yoga poses improve flexibility and strength and incorporate breathing techniques that aid in relaxation and general wellness.
Stress relief exercises that don't involve movement but involve both mind and body include meditation exercises and deep breathing exercises - both have been shown to reduce blood pressure.
Make fitness a priority. Exercise effectively relieves depression and anxiety. Find an activity that you enjoy and feel the stress melt away. Relieving Stress by exercise, especially aerobic exercise, has been proven to be highly effective.
* Please be advised that you are solely responsible for the way this information is perceived and utilised. Please see your physician before changing your diet or starting an exercise program.
Physical exercise is one of the most effective ways of relieving stress. Exercising the body regularly is very effective in managing stress, on its own or as a part of a stress management plan. Getting into better shape improves your mental health as well as your physical health.
When we physically exert ourselves, the body releases chemical substances (endorphins). These natural substances produced by our own bodies are free of side effects, except for making us feel good.
When it comes to stress management, every little bit of exercise counts. Don’t think if you can’t commit to a stringent fitness routine that it’s useless. It’s not. What motivates people to do more of something is to do little of something.
Aerobics
Any activity that gets your heart pumping (aerobic exercise) will get those endorphins flowing and relieve stress. Though you should check with your doctor before embarking on any exercise program, walking is usually safe for anyone.
Try to get your heart going a little faster for at least 15 minutes a day. Even a few minutes here and there of brisk walking can provide stress relief and improve your overall health.
Exercises to Suit Everyone
From doing gentle stretching exercises to keeping up in a physically demanding aerobics class, stress relief can be achieved through a wide range of activities.
Some people enjoy the solitude of walking alone. Other people need the stimulation of interacting with others, whether walking in a group, participating in a yoga class or other fitness class. Interacting with other people during exercise can provide additional stress relief.
Strengthening Exercises
Though not generally as effective as aerobics for relieving stress, many people find that getting into a strengthening exercise program does relieve stress.
Strength exercises are also important to prevent injury during aerobic exercise by strengthening the muscles that support your joints. A toned body has as much impact on mental wellness as physical wellness.
Stretching
Stretching exercises stimulate receptors in the nervous system that decrease the production of stress hormones. Stretching exercises also relax tight, tense muscles and increase blood flow to the muscles.
Other Exercises
Yoga exercises involve the body, mind and spirit. Yoga poses improve flexibility and strength and incorporate breathing techniques that aid in relaxation and general wellness.
Stress relief exercises that don't involve movement but involve both mind and body include meditation exercises and deep breathing exercises - both have been shown to reduce blood pressure.
Make fitness a priority. Exercise effectively relieves depression and anxiety. Find an activity that you enjoy and feel the stress melt away. Relieving Stress by exercise, especially aerobic exercise, has been proven to be highly effective.
* Please be advised that you are solely responsible for the way this information is perceived and utilised. Please see your physician before changing your diet or starting an exercise program.
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