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.

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!

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.

Value Of Abdominal Exercise During Pregnancy

Abdominal exercise during pregnancy may sound a bit drastic, but actually yields good results, as the abdominal muscles play a major role during labor. Abdominal exercise during pregnancy reduces the diastasis recti effect, where the abdominal muscles get separated, a common event during pregnancies. They also reduce back pains, as abdominal exercises not only strengthen the abdomen area, but the back as well.

On vanity’s side, abdominal exercises during pregnancy improves a pregnant woman’s look, which is “carried over” after the pregnancy period.

One thing to note about abdominal exercise during pregnancy would be to first consult the doctor before engaging in any abdominal exercise. Most doctors tell pregnant women never to engage in “lying facing up” exercises during the first trimester of the pregnancy period. Finding the ideal, meaning safe yet effective, abdominal exercise during pregnancy could prove to be difficult, as one pregnant woman’s physique differs from another, so it is highly advisable to consult the doctor first. Chances are, he or she would have a number of “tailor cut” exercise routines to share.

The benefits of abdominal exercise during pregnancy include a pregnant woman’s improved resistance to fatigue, improved posture, lesser gaining of body fat, better sleep as well as insomnia management, and most of all, stronger back muscles, which are actually important, as strain on the back is emphasized with the belly’s growth in size.

Other benefits gained from abdominal exercise during pregnancy include the fast “normalization” of a woman’s weight, physical preparation for labor, as well as faster recovery after labor.

Here a basic abdominal exercise during pregnancy. Again, consult your doctor before you engage in doing them.

The Side Crunch

The side crunch for pregnant women starts with the exerciser lying on her left side, positioning the right arm behind her head. After this, the exerciser then raises her right leg, letting her knees touch her right elbow. Repeating this twenty five times, then turning to the right side would complete the exercise. The side crunch is aimed to work on the abdominal obliques.

Of course, there are other abdominal exercises which are applicable to pregnant women. On a general scale, the mentioned side crunch exercise is applicable to most pregnant women, but again, before engaging in the exercise, as well as any other exercises, consult your doctor.

Get Flat Abs Without Breaking A Sweat

No wonder that surveys show that the abdominals are one of the key turn-ons and turn-offs for both men and women. Having flat abs is not only great for your health, it’s a boost to your social and sex life.

That’s why in every gym you can see people doing endless cycles of crunches. People put in hours each week trying to cut down their belly fat and develop those dream abs muscles. Yet the truth is that very few people succeed. The main reason is that they put in their time and effort doing ineffective exercises. They waste a lot of time and energy when true, high intensity, abs workouts shouldn’t last that long.

In fact, there’s one stomach exercise which doesn’t even require you to move yet is incredibly effective. It’s the best way to get those flat abs without even breaking a sweat. Here’s how you do it:

Starting Position:

Place your fore-arms on the floor in a triangle shape with your clasped fingers as the apex. Stretch your legs so that you are fully extended with your head in the air directly above your clasped hands and your legs on tip-toe behind you. Make sure your back is perfectly straight and keep your eyes down so that your neck isn’t strained.

Now just remain in that position and breathe normally. Your stomach muscles will start to strain as they are 100% contracted. In about 30 seconds it will become hard to maintain this position. If you manage to hold it for a minute, I’m impressed. Repeat this exercise 3-5 times each day and you’ll see real improvement in your abs. All this for about 3-5 minutes a day and without breaking a sweat.

Physical Fitness

To get some clarification on the definition, you have to first understand that the definition of fitness is comprised of two separate parts. And including both parts makes the definition more accurate. As a matter of fact, the most accepted definition includes a general or health-related fitness component as well as a specific or performance/skill-related fitness (the ability to perform specific aspects of sports or tasks) component. So a definition falls short when it only uses one part.

Some argue that physical fitness should be measured through the use of some type of criteria (for the health-related components of physical fitness). Health-related or general fitness comprises those components of fitness that exhibit a relationship with health status as a result of regular exercise, proper diet and nutrition, and proper rest for physical recovery within necessary parameters. In other words, being in a quality state of health and well-being.

On the other hand, some say physical fitness should be measured through a population-based norm defined by specific achievement scores on various fitness tests that represent desired health standards (for the performance/skill-related components of fitness). Performance/skill-related or specific fitness is a person’s ability to perform in a specific activity with a reasonable efficiency such as sports
or other physical tasks.

Therefore, a good general definition of physical fitness is “Good health combined with proper physical development. In other words, a body that is easily able to fight sickness along with a proportionally defined physique.”

However, a better definition might be “A set of attributes that are either health related or performance (or skill) related. Health-related fitness comprises those components of fitness that exhibit a relationship with health status. Performance/skill-related fitness involves those components of fitness that enable optimal work or sport performance.”

Now after saying all of that, it needs to be stated that it’s not very useful to try and define physical fitness as one, and only one, all-encompassing definition because of the very nature of the concepts involved in defining physical fitness.

On a final note, most government health agencies and exercise scientists, are in fact in agreement that physical fitness can be divided into the following types (known as the 5 components of fitness): body composition, cardiovascular fitness, flexibility, muscular strength, and muscular endurance. Because each of these components can be assessed, quantified and measured to give a general idea of a person’s physical fitness level.

Know that some sources might discuss agility, balance, coordination, and speed along with the 5 components of fitness to help clarify the picture of establishing someone’s fitness level. In addition, you may also find that some sources include mental and emotional health as an important part of overall fitness.

Trampoline Prior Usage

Some important factors which need to be kept in mind before using the trampoline are given below:

  • It is essential to place the trampoline where there is adequate overhead and lateral clearance. A minimum of 24 feet (7.3m) is recommended from the floor or ground. When used outdoors, care should be taken to provide adequate clearance for wires, tree limbs, fences, and other possible hazards.
  • Place the trampoline on a level surface before use. A loose, thick white sand application is recommended to be applied beneath the trampoline and in the immediate surrounding area.
  • The trampoline should always be used in well lighted area. If artificial illumination is provided, it is recommended that such artificial illumination meet the standards of 50 fc (5381x) as recommended for gymnasiums and field houses in IES Recommended Practice RP-6.
  • Remove any obstructions from beneath the trampoline and enclosure.
  • Assembly requires two adults. Keep children away from the trampoline enclosure until it is fully assembled.
  • Use gloves to protect your hands from pinch points during assembly.
  • Make sure that the trampoline is properly assembled, with the frame pad properly attached, before
    you assemble the trampoline enclosure.