Fitness for beginners
Add 5 minutes to your workout
Even for the busiest person, 5 minutes is not a lot of time. It’s a small enough amount of time that pretty much anyone can put aside. So what would happen if we all added 5 minutes to our regular workouts? Just 5 minutes – it doesn’t seem like much,...
12 Reasons every adult should strength train
1 Avoid Muscle Loss On average adults who do not strength train lose between 2 and 3.5kg of muscle every 10 years. Although cardiovascular exercise is great for fitness it does not prevent loss of skeletal muscle tissue. Only strength training can maintain your overall muscle mass and strength throughout...
10 fitness facts
The average man exercises for 115 days per year for around 25-30 minutes at a time, which equates to two sessions a week. This sounds great, but when you actually add it all up it’s about 48 hours in total or just two whole days out of 365. Most men...
Can exercise lower cholesterol?
The jury is still out on whether exercise lowers overall cholesterol. Whether it does or not can often comes down to the interpretation of the research. A study may show that the effect is statistically significant, but clinically, it may drop only a few percentage points and not enough to...
Body oddities
Sneezing Sneezing is known as sternutation and it is a way of removing irritants from your nose. When particles such as dust or pollen pass through your nasal hairs and reach the nasal mucosa they trigger the production of histamine. Histamine, through the nerve cells in the nose, generates messages...
Do personal trainers work?
46 women, strength training in a health club were split into two groups. Half of the women trained with a personal trainer and the other half worked out on their own. The study by the Journal of Strength and Conditioning Research was for a period of 3 months. Those that...
Free weights explainedFree weights explained
Weight Plates or Discs These are individual weights designed to fit onto the end of barbells and dumbbell bars. There are two types, standard plates and Olympic plates. Standard plates have a 1’ (2.54cm) hole in the middle of the plate to slide on to a 1” circumference bar. Olympic plates have a 2” (5.08cm)...
Fitness tips
It’s not easy keeping up a regular exercise programme so you can never have to many tips to keep you moving in the right direction. Fitness Tip 1 Listen to your body. It does not matter whether you are an experienced exerciser or a raw beginner, everyone from time to...
Safer exercise for overweight people
The fitness and weight loss industry is huge business with millions of pounds being spent on health club membership, diets and home fitness equipment. Yet the industries marketing is almost exclusively geared towards the already-fit populace. You never see overweight or obese people bouncing in an aerobics class or using...
Pilates and baby boomers: A perfect match – By Ken Endelman
There are now 77 million baby boomers in America. Born between the years 1946 and 1964, boomers represent nearly 27 percent of the entire population. This demographic has always been physically active. The national fitness craze of the late 1970s began with the boomers starting aerobics, spin, and other group...
Spot reducing weight loss – can you do it?
Everyone has ‘trouble spots’ extra fat under the arms, belly fat a double chin. But can you loose it just in those areas? The simple answer is no. When you loose weight you loose it all over. So you have to treat your body as a whole. In most cases...
Smith machines
If you enjoy using free weights and want to continue to experience the feel of free weights but you want the safety of a multi gym then the Smith Machine is one of the safest self-spotting machines on the market. Spotting is the term used for your training partner who...
Should you stop working out when sick?
Here are a few guidelines to determine whether you should continue to train when feeling a little under the weather. These guidelines are for common illnesses such as a cold virus or a mild tummy bug and should not be used if you are suffering from a more serious condition....
The minds role in reaching goals
Even the best training and nutrition programme is not much help if you struggle to change your behaviour or bad habits. The great thing about the human mind is that if you set your end goal, in other words only programme your mind to concentrate on the final outcome, your...
The minds role in reaching goals
Even the best training and nutrition programme is not much help if you struggle to change your behaviour or bad habits. The great thing about the human mind is that if you set your end goal, in other words only programme your mind to concentrate on the final outcome, your...
Weight training benefits
Diet and cardiovascular exercise are extremely important but to transform your body shape there is nothing better than weight training. Weight training will also strengthen your bones and increase muscular endurance. In addition your muscles will grow and larger muscles burn more calories and your overall metabolism will be raised....
We can turn back time
American and Canadian researches have been studying 25 senior citizens as they carried out a six-month strength-training programme and the results were more surprising than they expected. The participants had an average age of 70 years old and they were given an exercise programme that lasted one hour, twice a...
Walking can benefit us all – outdoors or on treadmill
Recent research has confirmed that daily walking burns calories and is good for your heart. But walking just 30 minutes a day has also shown that it takes the away the negative feelings of tension and stress thus improving your overall wellbeing. To get the benefits you need to know...
Walking – the magic bullet to a longer life
Back in the 1970s and the days of Jane Fonder, leotards and aerobic classes the emphasis was on no pain, no gain. Today there is a different way of doing things, yet the health benefits can still be quite dramatic. Brisk walking most days for about 30 minutes can be...
Workout safe in your home gym
You may have already set up a home gym or you may be in the process of doing so. If so there are a few thing you should know about your fitness equipment, whether it’s a treadmill or a shining home multi gym. It is important that you take some safety precautions as you...
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