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Monthly Archives: July 2017

Booty Shaping Workouts

Squats: Squats are the most popular exercise to tone up muscles. Use your own body weight for resistance training. Remember to keep your back straight while doing squats. This takes the pressure off your lower back and puts it on your buttocks were it is most needed. Other things to remember when doing squats are: distribute your weight evenly by keeping your feet flat on the floor and using your heels to push you up out of the squat. Don’t drop into a squat; use controlled movements so that your knees will not be put under a lot of extra pressure.

Stair Climbing: Instead of taking the elevator why not climb a few sets of stairs instead? Alternatively you can use a stair climber at the gym or in your home if you have one. The muscles in the backs of your legs and buttocks get an excellent workout when climbing stairs.

The Isometric Butt Squeeze: You can do this while watching T.V. Lie face down on the floor and squeeze your butt cheeks together for 30 seconds at a time. Alternatively, you can do this exercise while sitting in a chair or standing. Butt squeezes are exceptionally good for women; it tightens the pelvic floor area and tones the buttocks at the same time.

Step-ups: For this exercise you will need a step or bench. You start with one foot on the ground and the other on the stair. Push off with your foot that is on the ground until it reaches the same height as the one on the stair. Slowly lower back down until your foot is back on the floor. Change feet and repeat as many times as you can.

Some Mistakes When Workout Program

Expectations too high

If you expect to become a Joe Jordan or a Naumi Chambell after a few weeks of exercises, you’ll get disappointed. The purpose with your physical workout is to make yourself feel better and give you a better and richer life, not to compare yourself with others, whoever they are.

The measurement stick should always be the fitness and shape you were in before you started the exercising, and every improvements you do, are with references to this. If you do that, your expectations to the results of your exercise and workouts will be realistic, and you’ll be amazed of how good you really can be.

Getting Exhausted

Especially in the start up phase of a training program, some people are exercising so hard that they simply get exhausted or burned out. If you start your training program exceeding your present capabilities, and if you have not been exercising since you were a kid – you probably won’t be able to jogg or workout for the next 14 days.

Your muschles will hurt so much and your legs will be so stiff after your mega exercise, that you have to lay down and wait til you are able to exercise again. This is not very motivating. Start out the exercising very carefully and lite – that is especially important if you have not done much training before.

Doing exercises the wrong way

This can really be damaging, especially with anarobic exercises. If you are training at a fitness center you should make sure you’ve got all the instructions you need from the trainer before you do any workout. One little mistake in your exercise can damage your back for a long time, and even permanently.

The best is to have a personal trainer that can follow you through thick and thin throughout the exercise program but for most people this alternative is too expensive. So my advice is; if you are in even the slightest doubt of how to do an exercise, simply ask, ask and ask. The training staff is there to help you with your exercising, that’s their job.

Correct Workout Music

Start the correct way: you need to know that the very first song on the set sets the pace and tone for the entire workout. Many people have a hard time starting a workout. When you begin with a song that actually motivates you means that the entire workout will actually be great. When you have the correct tempo, you pick it up as you continue.

Mix: it is essential that you use different tunes since this will deal with the monotony that one single piece of music can actually have. The best songs can be finny, nostalgic, uplifting, mid tempo, fast and so on as long as they are able to blend well. Humor keeps the whole workout interesting.

Personalize: if there is a song that you really associate with in a positive way, then you should include it. It could be a song that reminds of something really pleasant or a time that you were very happy.

Pop is good: according to different studies that have been conducted, it has been noted that women actually like to stick to beat as they work out. Pop music provides a great steady rhythm. This is the best genre if you want to follow the beat.

Make it cool: you need to have some cool down music so as to be sure you do not skimp. Choose some songs that allow you to be at a slower pace.

Many studies show that rhythmic music influences a person’s athletic performance; you can therefore use this information to create a playlist that will totally work for you as you work out.

Knock Years Off Your Age

Today we know that the key to keep body functions working optimally is to keep going, to maintain a regular and vigorous fitness regime throughout life.

A lifelong fitness plan that stresses bones, builds muscle strength and enhances endurance, coordination and flexibility, can slow, if not bypass, some effects we often associate with aging, and many chronic diseases can be avoided entirely.

For instance, physical conditioning has a profound preventive effect on lung function. Starting at age 30, the ability of our bodies to extract the oxygen we need from the air we breathe begins to slow at a rate of about 1 per cent a year. However, at any age, the conditioned person can use oxygen more efficiently than an untrained person. Thus, in spite of that annual 1-per cent decline, the trained person of 70 has the same ability to pull oxygen into the lungs as an untrained 30-year-old.

Another major benefit of exercise is that it may diminish one’s risk of adult-onset diabetes, the type also known as non-insulin-dependent diabetes that usually strikes after age 40. Exercise increases the number of insulin-binding sites in muscles, and since more glucose is then taken into the muscles, the glucose level in the blood goes down. Diabetes, which has nerve-damaging effects, hastens aging by putting people at higher risk for heart disease and blindness, among other complications.

The benefits of maintaining an optimal fitness level are also obvious in preventing osteoporosis, a condition caused by severe bone loss that is considered epidemic in the over-60 population, particularly among women. While the effects of this disorder – loss of height, stooped shoulders, susceptibility to fractures – are not usually apparent until late in life, the bone loss leading up to them may actually begin as early as the teenage years. Although everyone begins to lose bone around 35, you can build up your bone mass significantly in preparation.

Bones, like muscles, say stressed – that is, they must be regularly subjected to weight-bearing activity such as walking, jogging, or playing a racquet sport. To understand the full impact of activity on the lifelong and continuous bone-remodeling process – the absorption of old bone cells and the formation of replacement cells – look at what happens when a person isn’t active at all: For instance, if you were to do nothing but rest in bed for a month, you could lose as much as 4 per cent of your bone mass.

The best-known benefits of the active life are its effects on the heart. The accepted wisdom is that cardiac output declines with age, but it’s not necessarily so. It’s true that the rate of an older heart is lower and the blood-filling volume is higher, but the healthy heart of an active, older person is able to maintain a consistently high output of blood, even during vigorous exercise.

What kind of exercise?

An aerobic workout can reduce your heartbeats-per-minute and thereby the amount of work your heart has to slog out over a lifetime. Your aim should be three to five weekly half-hour to hour-long sessions of continuous, rhythmic exercise that primarily calls on your major muscles – legs, buttocks and back. Running, brisk walking, swimming and cycling are the top options.

Not surprisingly, the guideline that will cue you in to the right aerobic pitch is your pulse – what your heart’s doing. It should be working within your “target heart range” – 70 to 85 per cent of your maximum heart rate, figured by subtracting your age from 220. The longer you work within that range in your workout, the greater the cardiovascular benefits. The major news: Don’t go overboard. Orthopedic problems increase with the number of aerobic workouts a week. Stick to every-other-day workouts as the best way to avoid them.

Slowing the muscle drain

Every decade you lose from 3 to 5 per cent of higher-calorie-burning lean muscle and replace it with lower-calorie-consuming fat, especially in leg and trunk muscles. Thirty to 45 minutes of aerobic exercise three times a week can head off the fat accumulation, but to combat the muscle loss, you need to supplement your aerobics with two to three weekly sessions of calisthenics or weight training, either on machines or with free weights. If you’re just starting, work with a weight-lifting pro. Weights or calisthenics are particularly important to cyclists and swimmers. Neither sport places stress on bones; hence, neither can protect as effectively against osteoporosis.

Preserving flexibility with stretching

Whether you’re trundling off to aerobics or layering on lean muscle with weights, you should stretch for at least five minutes before and after each workout to maintain the flexibility that otherwise declines with age.