Cardio and Strength Training

Increased General Health

As you mix cardio exercise and strength training, you are effectively training your ligaments, joints, and muscles together with both your lungs and heart. Exercising in this way will help you to build up a much better overall healthier body, enhance your posture, sturdiness, flexibility, and even balance. This will impact on your exercising sessions as well as in your daily life.

Faster Weight Loss

Mixing both of these exercise routines enhances the total intensity of your training period. This will lead to greater fat burning in the course of the training and likewise after your exercise sessions.

This is because of the strength training that would have exhausted glycogen from the muscle tissues. On the other hand, the degree of this effect is dependent on the general intensity of the strength workouts.

This is definitely one of the many benefits of training this way. The outcome is that your system will continue to burn up body fat for energy while you are sleeping on your couch!

Reach Your Fitness Goals

The actual fact is that if you combine cardio and strength training together in an intelligent way, it turns into one of the most effective means to easily attain your physical fitness as well as fat reduction targets.

When you get the proper balance in their mix that fits your personal lifestyle and fitness level, you will discover that it is practically the most powerful way to reach your physical fitness goals in spite of what they may be.

Seeing quicker results by the combination of the two routines will help in no small way to inspire you to desire for even greater levels in your fitness.

Increased Pleasure and Excitement

Mixing various styles of strength training and cardio adds to the general excitement of your workout sessions since this offers you much more variety of exercises to carry out. Thus, this gives you plenty of exercising options and challenges you can attempt to accomplish.

Additionally, weight training acts as a very good stimulus because it aids you to succeed quicker when you incorporate it together with your cardio exercises. This is because cardiovascular workouts used alone might take some time for the results to begin reflecting. Having said that, with the combined weight lifting the effect simply increases and you start experiencing results a lot quicker.

Higher Self-Esteem

When you improve in your strength training and cardio exercises, you’ll begin feeling in an amazing way. This has a way of boosting your self-esteem. The weight training may help to considerably boost your confidence and perceived strength with time. The sensation of becoming stronger is also highly uplifting.

Elliptical For Home

What’s Your Goal?

People have different goals when it comes to working out. Some people are looking for the best elliptical to help them burn calories and lose weight fast.

Other people want something that’s super-low impact on their joints and knees.

Some people just want a strong, sturdy machine that will help them tone up and get fit slowly over time.

Others just want the best option for a small space like a condo or apartment. In that case, maybe they want a folding elliptical or a more compact machine.

Try to determine your main goal before you go looking for your perfect elliptical – as that will guide you in choosing the best trainer to help you meet that goal.

What are Your Space Considerations?

Footprint is the term used to describe the length and width of the elliptical trainer. Make sure you know the space you have and the minimum or maximum footprint of the elliptical trainer you can choose based on the space you have.

Another thing to keep in mine is ceiling height.

Most trainers are fine with a standard 8 or 9 foot ceiling, even if you’re around 6 feet or higher. However if you have a 7 foot ceiling like you find with some basements for example, you’ll have to be more careful, especially if you’re over 6 feet as that can be tricky.

Does the Trainer Give You Room To Grow?

Does the elliptical give you room to grow as your fitness level improves? (And it will!)

So for example, 15 levels of resistance is OK. But having more resistance levels like 20 or 24 will give you room to grow instead of topping out at the highest level of resistance in a month or two.

And what about built-in workouts? Do you have lots of opportunities to challenge yourself with pre-designed workouts?

Some ellipticals are even putting in high intensity training workouts these days to add more calorie-burning options.

What about entertainment options? Is there an iPod jack? Are there online tracking options so you can sync your workouts with an app or see how far you’ve come over time?

There are a lot of ways to grow with an elliptical trainer. And asking yourself if there’s room to grow will mean something different to you than it will to someone else.

But by asking this question, it opens you up to considering trainers that can help you – not just now – but for years to come.

Front Drive vs Rear Drive Elliptical

Front Drive Elliptical Trainers

Front drive elliptical trainers tend to give you more of an inclined elliptical path – similar to a climbing motion. Also, because the flywheel is situated right below the console, this tends to anchor the crosstrainer a bit more than a rear-drive machine.

So this design (all else being equal) can give you a more stable machine. This is especially important if you plan on heavy use of your elliptical – or have more than 1 user in your household.

If you shop around a bit, you’ll notice that many of the higher-end, commercial-style machines tend to have a front drive design.

Rear Drive Elliptical Machines

Rear drive ellipticals give you some unique benefits as well. For example, the elliptical pathway on these machines tends to be flatter than a front-drive machine.

So it feels like more of a running motion than a climbing motion – which many people prefer.

Also, rear drive crosstrainers tend to be on the more affordable side of the market. So a lot of starter models under $1000 have this design.

Plus, you have a bit more flexibility in the design with these crosstrainers than with front-drive machines.

So for example, there are several rear drive crosstrainers that also fold up to save you space (which you don’t find on a front-drive machine). So if you have a small workout space, a folding machine might be the right option for you.

Another option?

There is another design that isn’t seen too often – but it’s worth mentioning. That is the center-drive elliptical.

This takes two smaller flywheels (instead of one large flywheel) and puts them on both sides of the pedals, giving a more square, compact machine layout.

This design keeps the user a bit more upright with footpedals closer together – which for especially long workouts can reduce the strain on your hips.

The downside to this design however is that you usually can’t get incline on a center drive elliptical. (Incline changes the slope of the elliptical pathway and helps to give you better crosstraining).

So those are the benefits and drawbacks of the main elliptical trainer designs. As you can see, it really depends on what you want as the buyer.

The good news is that elliptical trainers are getting better and better each year – giving you more for your money. You can find ellipticals with iPod docks, speakers, decline, web browsers and even built-in TVs!

Holy Grail of Fitness

It’s you… The Holy Grail of Fitness is YOU. That’s right…no program, product, or course in the world can equal the power in which you have. The only thing that defines what shape or condition you’re in is you. How you use you is entirely up to you. You can buy the latest course, get advice from a local fitness instructor, you can even go out and purchase the latest, high tech body-building machinery. But if you don’t do anything with these resources, you’ve done nothing but waste your time and money.

You know those fitness ebooks that promise to make you stronger, faster, and healthier? Most of the refunds come from people that didn’t do anything with the knowledge they received. They practically read the book sitting on their arse, and then ask for a refund when they don’t get the results that they were promised in the quoted time by the author.

You are the creator of your own life. Knowledge without application is nothing but useless information. After you get the knowledge, you must be willing to take inspired action toward your fitness goals. It doesn’t work any other way.

Sorry if I’ve disappointed you, but what I’ve just said is the truth. And it’s up to you whether or not you’ll take this information and run with it.

Facialbuilding

I had no intention of giving up bodybuilding, but determined to remedy my dilemma. On a hunch that resistance training could add fullness to my face in the same way it did to my body, I decided to convert each Isometric exercise into an exercise using resistance. This was the beginning of Facialbuilding

Knowing what it took to increase muscle density (fullness), I knew resistance training would be far more aggressive than the facial training I had been doing. This took a lot of nerve on my part since I, too, had been duped into thinking any handling of the face could prove detrimental. When I described my new training technique, which I dubbed ‘Facialbuilding’ as “an extension of bodybuilding”, fellow trainers thought I was out of my mind. Frankly, I wasn’t so sure they weren’t on to something.

Much to my relief, my hunch paid off. A very short time proved facial muscles to be every bit as responsive to resistance training as the rest of the body. My face was still thin, but with the extra lift and firmness, I went from gaunt to a healthier more athletic look. That’s when it became perfectly clear why mainstream facial exercise never got off the ground … we simply weren’t taking it far enough.

Everyone. A better question would be: who would get the most out of it? The answer to this question is the person who starts early, before the signs of aging set in. For them, time stands still. However, the majority of testimonials reporting excellent results are not from the early birds; they are from the late starters — men and women ages 45, 50 and up.

FlexEffect is not a magic bullet. There are those with such sun damage and advanced facial aging that they may never be able to achieve all they hope for in training. But that doesn’t mean they can’t get all the benefits that only training can offer.

Cosmetic surgery can alleviate lines and sag but it cannot replace the fullness of the face. In most cases surgery flattens the face, which is why so many women have cheek implants inserted at the time of their surgery. The exact opposite is true of Facialbuilding. FlexEffect does a beautiful job replacing fullness, considered to be the most youthful feature of the face.

Those who start Facialbuilding while their face is still firm, could expect to erase the need for surgery indefinitely. Many late starters with an excessive amount of sun damage and sag may still find they get enough return from their training to forego a major facelift.

Before anyone ops for surgery they should first invest time in training to get as much out of it as they can. Then, if the results of their training stops short of their goal, by that time, electing to have surgery, they’ll find they won’t have the need for as much surgery and their skin will be in far better shape for healing. Once all is healed, they should jump back into their training and not let it happen again.

Initially, the change most Flexers comment on about three weeks into their training is how their face feels different to the touch. They notice increased tautness and thickness in the cheek and mouth area. Lips become more defined, and there is an increase in facial oil production. This is a real bonus since it is natural oil that holds moisture in the skin – bye-bye dry skin! Three months will bring a visual lift in the cheeks, even more firmness, and smooth skin where there used to be fine lines. In six months, friends will be asking you to teach them the exercises.

Without doubt, Facialbuilding is a tremendous benefit to the skin. With this constant flushing of oxygen and nutrients, the skin cells become healthier. Before a cell dies, it clones itself. This newly cloned cell will become healthier before cloning itself — and so on, and so on. This means better skin tone and better texture. The bottom line: you cannot beef-up muscle without beefing-up its surrounding tissue.

Like any form of fitness training, Facialbuilding takes time and discipline. Muscle builds fast but it’s going to take your skin considerably longer (re-cycling of cells) to show the benefit of your training. Give yourself a year. I know a year sounds like a long time, but you’ll be watching your face improve from month to month. Can’t get more exciting than that!

Bowflex Treadclimber

It really combines the motion of a treadmill, stepper and elliptical trainer into one machine. By doing this it gives you several unique advantages – the main one that you burn calories faster than any of those other machines.

Why is this? Because the Treadclimber uses the power of higher inclines than a treadmill does. This requires more lower body muscle activation – which in turn burns a lot more calories.

So you’ll see faster results in less time on a Treadclimber. For example, in a University of Wisconsin study, Treadclimber users burned 423 calories in 30 minutes – more than the treadmill (165) or stepper (191).

And there have been hundreds of people who have lost 20, 30, 50 even 100 pounds using their Treadclimber.

Another benefit to these machines is that they are much easier on your joints than other equipment. Because the treadles rise to meet your feet, they are much lower impact on your body than a treadmill workout where you pound down on the belt with every step.

A lot of people compare it to the feeling of walking in sand. So if you are prone to shin splints or sore joints, hips and back, this machine won’t put the strain on your body that other exercise equipment would.

Finally, a lot of people like these machines because they are also more compact than most other types of fitness equipment like the treadmill or an elliptical. So if you have a smaller space in your home – or you’re in an apartment or condo – these machines are a great option.

Bowflex currently offers 2 different Treadclimber models – these are new. There is the Bowflex TC100 and the TC200.

The TC100 still gives you all of the benefits listed above – but it’s a bit more simplified than the TC200. It’s also more affordable – around $1000 less than the TC200.

The TC200 is the premium Treadclimber models with all the bells and whistles including longer treadbelts and a higher top speed limit.

Which is best for you? It really depends on your budget and goals. For example, buyers on a budget may want to opt for the TC100. However taller users or those who want all of the extra workout programs and tracking capabilities, may want to choose the TC200.

Regardless of which one you choose, you’ll be on your way to losing weight in no time!

And one last benefit, each Bowflex Treadclimber model also comes with a Free Bowflex Weight Loss Guide. So you can get started losing weight the day you get it home!

Perform Flexibility Exercises

Stretch The Tissues

Stretch the tissues that feel tight. Not every part of your body needs to be stretched. For some joints, you just need to maintain the range of motion you already have.

Avoid Bouncing

Never bounce or force a stretch. Apply gradual pressure and move gently through your comfort zone until you feel some tension or a slight stretch.

Hold And Move

For some exercises, you will hold a position for 20 to 30 seconds as you relax and breathe naturally, and then repeat the exercise three to five times. For other exercises, you will move back and forth between two positions for 20 repetitions, holding a stretch for 20 to 30 seconds on the last repetition.

Warm Up And Cool Down

Use stretching to warm you up and cool you down. You can use flexibility exercises in warm ups and cool downs as part of a general conditioning exercise program. They will help you to avoid soreness and injury from exercising.

Stretch For Pain Control

Use stretching for comfort and pain control. Most people obtain pan control by performing flexibility exercises every day or even several times a day. Use stretching as a daily back and neck comfort routine in the morning or before bed at night.

Listen To The Pain Message

Try to listen to the pain message that your body parts give. Do not be surprised by the tenderness and discomfort at first in the stretched muscles, especially if you have been inactive recently or for a while. Stretching should not, however, be painful.

Breathe Normally

It is recommended to breathe normally as you perform the flexibility exercises. Do not hold your breath as you stretch. Your breathing should be natural and comfortable. As you continue, you should become more relaxed, and you may notice that your rate of breathing naturally slows.

Tone Up Flabby Arms

You Cannot Spot Reduce the back of the Arms

There is no such thing as spot reduction for any part of the body and this is important to know. Even if you did push-ups until the cows came home, you would still have flabby arms if you did not reduce your overall body fat. Don’t waste a lot of time with exercise unless you adjust your diet – which leads to the next important point.

Body Fat Reduction is Key

When you have a layer of fat surrounding your muscles, there is no way for tone and definition to appear. You must adjust your diet by cutting back on high fat, high calorie, junk foods and focus on healthy foods like fruits, veggies, lean proteins, and good fats (EFA’s – essential fatty acids.) No exercise plan in the world will work for you unless you change your eating habits for the better. Find out what a healthy body fat percentage is for you and work towards it. Only then will all of your hard work exercising pay off to rid yourself of the flab in the back of your arms.

Useful Arm Exercises

Once you have your eating habits in check, the next step is to work on some useful arm exercises which focus on the tricep. The stronger you become with your tricep exercises, the back of your arms will begin to tighten up, and you’ll be closer to your goal of losing the flabby arms.

  • Push ups – These are great for toning up the back up the arms. If you’re out of shape, you can even do them on your knees.
  • Tricep dips – You can use your own body weight or lean your hands on some type of ledge like the seat of a chair.
  • Dumbbell exercise – You will only need one dumbbell which you hold with both hands behind your head. Focus on your tricep muscles with each repetition by lifting the dumbbell up and down.
  • Tricep rope pull-down – You will need to do this at a gym unless you have the equipment at home. You can usually find the rope attachment near the arm machines. You grip the rope with both hands, with your arms close to your sides. As you pull the rope downward, you pull your hands away from each other. This is one of my favorite tricep exercises and you can really feel the burn.

Exercise Regularly

Starting an exercise program is not one of the easiest things to do. But continuing to do an exercise program is probably the hardest of the two.

One tip is to make a friendly wager with a group of friends. Each of you have to workout together, and if you miss a workout you have to pay all the other members the wager amount. So if you make it $20 and you have 3 friends in the group and you miss a workout, you would have to pay $60 for each workout you miss.

The point of this is to stay motivated. If it costs you $60 for each workout you miss, you’re going to be motivated not to miss one.

The way to exercise regularly is to make it a habit. It takes about 30 days to form a new habit. So if you can exercise for 30 days then you can make it a habit and then it will stick with you for the rest of your life.

One way to get started is get up an extra 30 minutes early in the morning and go for a jog. Jog for 15 minutes from your house and at the 15 minute mark, turn around and jog back. That’s your exercise for the day and you don’t have to worry about it for the rest of the day. Add 5 – 10 pound weights to your wrists and ankles to add a little resistance to your jog.

You don’t have to go to a gym to exercise. You can do bodyweight exercises where you use your own body weight to provide the resistance for you. Common bodyweight exercises you are familiar with are push-ups, pull-ups and sit-ups. The nice thing about these exercises is they are free. You don’t need any exercise equipment to do them.

You can get an exercise ball. I have a big red exercise ball that I stare at almost all day long as I sit next to my computer. Using it for just 5-10 minutes doing sit ups makes my abs ache. I do 3 sets of 12-15 reps and get my abs burning like no other ab workout I’ve done. And the soreness is there for 2-3 days afterwards. Having played football in high school, I always liked the soreness accompanied by a tough game so using the exercise ball gives me a feeling of having done something healthy. And the only way to get rid of that soreness is to do more workouts so that keeps me doing the reps every other day. That’s what I use for motivation. Get an exercise ball and do the workouts. You can find several sample exercise ball workouts online.

Once you exercise for 30 days and make it a new habit, you won’t have any more problems with motivation as you will feel the benefits of exercising for those 30 days. You’ll have lower stress levels. You won’t have feelings of depression. You’ll have more confidence. And once you have those, you won’t have any problems exercising regularly anymore.

About Flyboard

Flyboard is very famous water sport in today’s era. Flyboard becomes an incredible sport for people worldwide. Flyboard is a water sport that contains fun, excitement and thrill in your life at the same time. Flyboard was invented by a Frenchman Franky Zapata. From that day the popularity of that sport is increasing day by day. Most of the people love to play this sport. Flyboard is the combination of water and air. In this sport, it takes you up in the air up to 15 meters and then take you deep inside the water. I bet you that this is the best experience of your life. If you want to learn how to ride a flyboard, then you can easily learn it. It takes hardly maximum 30 minutes to learn how to ride a flyboard. In this sport, there is no issue of height and weight. If you are above 18 then anyone can ride a flyboard.

When you ride a flyboard, you will get many health benefits. Riding a flyboard is a proper exercise. It improves the blood circulation of the body. And also increase the flexibility of the body. With the help of flyboard, you can get relief from stress. It will provide you total rest from your work. When you ride a flyboard, you need to be very careful. It is a very safe game unless you does not follow its rules and regulations. To take a safe ride you need to use all safety equipment which is used in riding a flyboard. Always use the helmet to avoid neck and head injury. And also uses earplug. The most important thing you need to know in water sport is swimming. Before you start to take a ride of a flyboard, you need to listen to all instructions very carefully. If don’t obey all instruction, then you will get an injury and also you can injure other people. When you ride a flyboard, you need to be active at that time. You need to see that what is happening around you. If you lose your eyesight from that place then you get an injury. In case if you get injured, then you need to visit doctor’s clinic as soon as possible.