Fitness for Busy Moms

Carry your baby with you

Nothing burns calories faster than exercising with weights. You get stronger while building lean muscle that helps increase your metabolism and burn additional calories. Instead of pushing the stroller everywhere you go, consider carrying your baby in your arms or even on a baby carrier/sling. Not only will this help you exercise, it will also help you develop a closer bond with your child. NOTE: When carrying your baby, make sure you have good posture by standing up straight and tightening your abdominal muscles. This will prevent any possible back injury which can result from constantly carrying the additional weight.

Get at least 30 minutes of “real” exercise

Let’s face it, “running around chasing after your baby” is not truly exercise. You need at least 10 minutes of constant physical activity to count it as “real” exercise. While it may be hard to schedule 30 minutes of jogging on that treadmill, try breaking it into three 10 minute daily sessions. This is much easier to fit into your schedule and will still have the effective calorie burning results of a full half hour workout.

Do the housework


Get Started In Running

Get proper running shoes!

Lots of people start running with inadequate footwear. I advise you to buy a good pair of name-brand running shoes like Nike, Adidas, New Balance etc. At the beginner level you won’t need the top of the line model either. You should be able to find a good pair in the $50 to $70 range. Visit your local running store for some good advice.

Start Slowly

If you’re new to running, or haven’t run in a long time, then you probably won’t be able to run very far without getting out of breath. By far the best way to start is to alternate running and walking. Run slowly for about 2 minutes and then walk for 2 minutes to recover. You’ll soon be able to increase this to 4 to 5 minute intervals. Then gradually decrease the walking time until you can run 30 – 40 minutes non-stop. It may take you several weeks to get to this point. Be patient!

Set Your running Goals

These should be fairly modest to start with, even if you are quite fit. Don’t try to run a 26-mile marathon in your first

Improved Vertical Leap

Some call squats the “king” of lower body exercises for strength training, but this only true if it is done properly. The biggest mistake most people new to the squats make is leaning too far with their body. This will hurt your back and make your progress much slower than it should be. While doing the squat, keep the bar resting you’re your upper back, rather than your neck. Always keep your knees above your feet to keep stable. And at first, focus on whether or not you are doing it properly, not how much weight you can lift.

Dumbbell lunges are also great for overall leg strength. Just grab a pair of dumbbells (one in each hand), stand up straight, and step as far as possible while still keeping your torso straight up and down. In the deepest part of the movement, your front leg should be in a ninety degree angle. Now stand up and repeat with the other leg. About a dozen reps with each leg should be sufficient for a basketball player’s purposes.

Of course, you can’t get great vertical leap with strength training alone. You also need to do plyometrics, that

Components to Peak Fitness

You don’t have to bulk-up your muscle mass to become a stronger person. Successful strength training will be comprised of exercises that are targeted at making your body stronger in specific areas utilized by your sport or activity. If you’re a swimmer for example, your strength training should target your arms and pecks in a way that helps you pull yourself through the water more efficiently. Or maybe you’re a runner who has been experiencing ankle pain. Your strength training should be focused on gradually increasing the strength in your ankles. To achieve peak fitness your strength training should work with, not against, your main activity.

Cardiovascular Exercise for Peak Fitness

The key to achieving peak fitness for cardiovascular exercise is not quantity, but quality. If you’re not constantly incorporating some harder work into your cardiovascular exercise routines your level of fitness will plateau. If you’re doing thirty minutes of cardiovascular exercise, after a ten minute easy warm up do two minutes at an 80-90% effort, then slow back down for a minute to allow your heart rate to settle down. Repeat for ten minutes, and then finish with a ten minute cool down. When this

Lower Ab Workout

If you want to lose weight, burn fat and tone your muscle, then you want to go with the best lower ab workout aimed at these results. Contrary to popular belief many reps with short time intervals are not always the most effective ways of burning fat, and often slower exercises can be more effective in slimming down. One of the best lower ab workout techniques that is going around the gym circuit at the moment is the vertical leg lift.

This technique is an old one, but it fell out of favor with trainers in the eighties and early nineties when the machine-assisted abdominal workout trend took over. It is actually an extremely effective way of toning or building your lower abs. All you have to do is lie on your back with your legs at ninety degrees to the floor. Cross your feet over at your ankles and put your palms flat on the ground at your sides. Use your stomach muscles to try to push your feet upwards, without pushing down with your arms. It doesn’t matter if you cannot lift them very high, but try to keep them as straight as possible.

About Speed Training Workouts

Success in most sports is based heavily on the ability to accelerate quickly and efficiently. This is because most sports primarily require short bursts of speed before the athlete stops, slows down or changes direction. The exception is track and field sprinters, where the acceleration portion of speed development is critical because it sets up the rest of the race. But even sports like soccer, traditionally trained using long slow runs and intervals, require a shift in emphasis to acceleration development. Success in these ‘endurance’ sports still depend on short periods of acceleration in order to get to a loose ball, breakaway from an opponent and get back on defense.

So there’s little point in doing speed training workouts if you haven’t first mastered the ability to accelerate. Here are some basic speed training workouts that you can do in order to improve the ability to accelerate. For our purposes we are talking about runs from 0 – 30 yards.

But before you begin, regardless of your sport or beliefs about training speed, there are some things you need to remember when it comes to acceleration development.

  • Full recovery between repetitions is required.
  • Full

Stages of a Proper Workout Session

  • Start with a warm up.
    Warm-up is not stretching, as what we have been taught in schools. Start with light cardio work to warm up those muscles. Take about 5 to 10 min of lighter workout at the bike or treadmill.
    When you stretch when your muscles are cold, you may end up spraining it.
    After the warm up cardio, you may stretch if you wish.
  • Actual Workout
    You may now start with more intensive cardio workout. You should not do intensive cardio for more than an hour as it will deplete the critical glycogen storage in your muscles. After cardio, you may perform a bit of weight training.
  • Cool-down- (light cardio)
    When you do intensive cardio or weight lifting, lactic acid may accumulate in your muscles. The only way to get rid of it from your muscles- is by movement & circulation- so, just like your warm-up, you do light cardio for 5 to 10 minutes.
  • Stretching
    Experience sore muscles or stiffness after your workout? Or having to endure sore muscles for few days after workout? I strongly recommend that you incorporate stretching in your post workout. Do not underestimate the power of stretching.

Weight Training Routines

Weight training can also improve overall health. You’ll gain strength, which can help you avoid injuries. A weight training routine also increases bone density, which helps reduce the risk of osteoporosis.

Finally, weight training is and excellent exercise routine for older folks. As we age, we naturally lose muscle mass. The only way to even maintain the muscle you currently have is weight training. Also, people who train with weights tend to have fewer falls and better overall balance. And of course, older women should pay special attention to the paragraph above about osteoporosis.

You may ask, what type of is right for me? The simple answer is just about any routine that provides resistance against muscles. Heck you can even begin your weight training routine right now (you don’t even really need weights). Try this – bend your left arm at the elbow so that your forearm is parallel to the floor with your hand facing the ceiling. Now put your right hand on top of your left. Try to touch your left hand to your shoulder (pivoting only your elbow) while pressing down with your right hand.

Congratulations! You’ve just begun your first

Critical Leg Squat Steps

Simplistic and easy to perform, the leg squat will be done engaging in other activities as well. Standing in front of the stove cooking, talking on your cell phone or having a conversation with your children are prime times to perform leg squat bodybuilding moves. You must be careful how your technique is performed.

Many exercises in bodybuilding lend themselves to mult-tasking.

When performing leg squats, comfort is critical. Not being in the mood, tired and overstressed is no excuse for not performing the squats. If done incorrectly, it can be dangerous with pulled muscles and ongoing pain. It is better to do nothing than experience the damage of the muscle.

These are the steps to a successful set of leg squats:

  • First, stand with your legs apart. The width of your shoulders is the key to the proper width of your leg placement. Loosen up your body with stretches and bends.
  • Breathing deeply during each set should be done from the stomach instead of the chest area. Many successions of deep breathing should follow.
  • Remember to relax and concentrate on the way your body feels. This will gauge how well your

Key Optimal Health

Physical Health

So much has been written about the subject of physical health in the categories of health and wellness, diet and weight loss, fitness and bodybuilding etc. In this article I will primarily deal with physical health in its internal aspect which includes building a healthy immune system, detoxifying the body, healthy and quick elimination, and nourishing the cells with proper nutrition. Aging itself can be slowed down by keeping the internal aspect of our physical health up to par. Wouldn’t you love to have a healthy, youthful, energetic, strong, lean body which is free of disease, sickness and pain well into adulthood beyond the age of 40? It all narrows down to what type of food we put into our bodies – either food filled with toxins and poisons, or healthy, living, vital food.

Mark and Patti Virkler, in their inspiring book “Eden’s Health Plan – Go Natural” write:

“Food is intended to furnish the body with all the live elements needed for the regeneration of its cells and tissues. If the body fails to be healthy, the lack or deficiency of regenerative elements in the food is the cause of, and the