Health/Fitness

Women and Exercise - The Basics and FAQs

Women and Exercise - The Basics and FAQsWomen and Exercise - The Basics and FAQs by by Sarah Cohen

There are plenty of reasons why women should exercise, but some aren't as obvious as others.

To decrease anxiety
To increase flexibility
To build bone density
To increase lean muscle mass
To improve athletic performance
To control weight and eating habits
To increase cardiovascular health
To increase motor coordination and balance
To decrease risk factor for heart disease, uterine cancer, breast cancer and diabetes

But what constitutes exercise in the first place? There are two main types of exercise:

1. Cardiovascular Exercise walking, running, biking, swimming, rowing, water running, dancing
2. Strengthening Exercises weight training, yoga, pilates, plyometrics, exercise bands

Osteoporosis - The Silent Thief
Osteoporosis is a disease that causes a decrease in bone mass density, resulting in weakened bones that are vulnerable to fracture and deformation. It's referred to as the "silent thief" because fractures are often the first symptom - though by then, the disease is often very advanced. Fractures commonly affect the spine, hips and wrist area. Approximately 12 million Americans are affected by this disease, and it's estimated that nearly 40 per cent of U.S. Caucasian women and 13 per cent of U.S. Caucasian men aged 50 or older will experience at least one fragility fracture (caused by osteoporosis) in their lifetime.

Frequently Asked Questions About Women and Exercise

How does Exercise Help Increase Bone Mineral Density?

Exercise can help to build up your bone mineral density. The vertical trabeculae in the bone are the "weight bearing" structures, and their density can be increased with exercise.
How Does Exercise Decrease the Risk of Heart Attacks?
Regular exercise can alter your cholesterol in just a few months. As little as 30 minutes a day can decrease your LDL (Bad Cholesterol) and increase your HDL (Good Cholesterol).

What is the Best Form of Exercise for Weight Control?

For the majority of the population, a combination of both cardiovascular training and weight training is the most efficient way to control your weight. Recent research shows that a shorter period of interval cardio training (20 minutes divided into alternating 30-second intervals of intense and easy cardio training), along with a 30 to 40 minute weight training program produces the best results in terms of decreased body fat percentage and an increase in lean muscle mass.

How Early Can a Child Begin Regular Exercise?

Children of all ages can and should be exercising regularly. The rates of American childhood obesity are alarmingly high (tripling from 6.5 per cent 20 years ago to 19.6 per cent today). Heavy weight-bearing exercise should be avoided until after puberty, but cardiovascular activity is encouraged at any age.
How Can Walking or Running Alter Premenstrual Symptoms?

Just as our heart and muscles adapt when exercising, so does the endocrine system. Exercise can cause the ovaries to adapt by decreasing the level of estrogen that they produce, which can lead to a decrease in fluid retention, breast soreness, and irritability. Exercise also releases "feel good" hormones called endorphins.

How Does Exercise Help Pre and Post-Menopausal Women?

Studies have shown that exercise helps to relieve and prevent many menopausal symptoms such as hot flashes, night sweats, vaginal and urinary irritation, insomnia and depression. Post-menopausal women who exercise are half as likely to develop diabetes.

As a Chiropractor, Kinesiologist and a Personal Trainer Dr. Cohen has ten years experience in athletic training and rehabilitation and is currently working with runners and triathletes at the city, varsity, national and professional levels. Dr. Cohen has been a guest speaker for trainers and athletes at the Toronto and Whistler Can-Fit-Pro Conference, HSBC Triathlon Series Awards Event and Running Room Clinics on various topics including running biomechanics, training techniques and injury prevention and treatment. http://www.fitnessrepublic.com

Article Source: http://www.articlesphere.com/Article/Women-and-Exercise---The-Basics-and-FAQs/251870


Barbell Floor Press Challenge Week 8

by

Joseph

 

Sunday was my first day back after taking a couple of weeks off to deal with a cold. I decided to go in without a warm-up set and here's how the workout went.

 

Sunday, November 12, 2017

235x5x1
235x4x2
255x1x1
255x1x1

 
I didn't do sets at 245 pounds, quite simply because I forgot what I had published on this website. I did okay, but I can do better. I'll be taking next weekend off because I have some pre-planned events that I'll be attending, but I should be back to the gym on November 26, 2017. I'll let you know how that workout goes.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

 

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Barbell Floor Press Challenge Week 7

by

Joseph

 

Considering the fact that I've been fighting a cold, I had a decent floor press workout last Monday. Here's what I did:

 

Monday, October 23, 2017

 

no warm-up set

255x3x1

255x1x1

225x5x4

225x3x1

225x2x1

225x1x1

 

I'll be taking a week off because I have a cold that's been affecting my performance. After that, I'll do multiple sets at 245 pounds so as to build up endurance for heavier lifts. I'll keep you posted.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

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Barbell Floor Press Challenge Week 5

 

 

 

by

Joseph

Last week was a good one in that I got some pressing in. I'm going to lay it out for you now.

 

Monday, October 9, 2017

135x6x1

255x5x1

255x1x1

225x5x1

225x4x1

225x1x1

225x3x2

225x4x1

 

I felt that I could floor press 255 instead of 250 so I went for it. As you could see, I got off to a good start, but DOMS kicked in big time. I didn't want the exercise to be a fail, so I reduced weight down to 225 and did multiple sets at that weight. As always, I pressed with my legs fully extended, making sure that all of the work was done by my upper body.

 

I'm going to the gym later today, I'll go for 255x5x2 and then press 225x5x5 and see how that goes. I pulling these sets out of my head as I type this because I know that I can do it.

I'll keep you posted.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

 

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Barbell Floor Press Challenge Week 4

by

Joseph

I did a little better last week. I had a bit more rest and this helped somewhat. I hit the gym last Monday and did a okay.

 

Monday October 2, 2017

 

135x6x1

250x5x1

250x4x2

250x2x1

250x5x1

Although I had planned to do 250x5x3, I wound up doing more sets. I felt pretty good about it.  So, I decided to do more floor presses on Friday. This is how it turned out:

 

Friday October 6, 2017

 

135x6x1

250x5x1

250x1x1

250x3x1

250x1x1

250x1x1

 

I didn't do quite as well as I had at the beginning of the week. In addition to the floor press, I do horizontal cable rows, shoulder shrugs, farmer's walk, monkey bars, dumbbell squats, one arm dumbbell rows, etc. Some are done on the same day that I do the barbell floor press, while other exercises are done on alternate days. 

As always I keep my legs extended so as to place all of the work on my upper body. 

Next week, I plan on 250x5x3. I'll keep you posted.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

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Barbell Floor Press Challenge Week 3

by

Joseph

 

I didn't do very well this time. As you know, I planned to do three sets at 270 pounds, based on my 295 pound one rep max, this is entirely do-able. My body's strong enough for it, my fitness and conditioning have prepared me for this. But, hitting the gym with less than five hours sleep a night can put a damper on well-laid plans.

Here's how it all went down:

 

Monday September 25, 2017

135x6x1

270x3x1

245x1x1

225x5x1

 

I went into it tired, barely completing 6 reps at 135 pounds. I did 270 pounds because I knew I could do them even though I wasn't particularly enthusiastic about it. I knew I wasn't up to doing two more sets at that weight so I reduced the weights to 245 pounds then down to 225 pounds.

So, what's the plan for tomorrow? I'll do 250x5x3 after getting what I hope to be a good night's sleep.

I'll keep you posted.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

 

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Barbell Floor Press Challenge Week 2

by

Joseph

Last week I decided to challenge myself to increase my barbell floor to 400 pounds by December 15, 2017. I'm off to a good start, and I'm posting my results from week 2.

Monday September 18, 2017

I started out with a warm up set then went right to work.

135x10x1

250x6x1

250x4x1

250x3x2 

250x2x3

The lifts were all good. I set the safety pins on the floor so that if I failed in a press, the bar would be prevented from landing on my chest. My legs were extended and I executed full arm extension during each press. I was very pleased with myself. 

I followed up with horizontal seated cable rows at 210 pounds and this combined with the floor presses lead to DOMS.

I attempted more floor presses on Saturday September 23, 2017 but it didn't go so well.

135x6x1

270x1x1

260x1x1

245x1x1

In other words, I got as far as one rep at 270 pounds but no better on the other lighter weight presses. That's okay, though. I had very little sleep and was not in the right mood for the floor press. I rounded out with horizontal cabl rows at 210 pounds, lateral pulldowns at 150 pounds and seated dumbbell overhead presses with 55 pounds in each hand.

The take away lesson is that you've got to be in the right frame of mind whenever you lift. 

I plan to do 270x3x3 on Monday September 25, 2017. I'll keep you posted.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

 

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Barbell Floor Press Challenge

by

Joseph

 

Okay, it's been a long time since I've written a challenge article. I'm doing it this time because I want to see how far I can go with my barbell floor press. 

I focus primarily on body weight exercises so my push ups (straight, incline, decline, closed fist, etc.) are all very good. This helps translate strength for powerlifting exercises like the bench press. My last bench press was 265 and that was four years ago. But now I'm getting back to benching again, but my current gym is set up such that Olympic bars are fixed on smith machines. I thought to myself that I can do better than that. Just get rid of the bench altogether and go for the floor press. So here I am.

My goal is to reach a personal record (PR) of 400 pounds by December 15, 2017. I just pulled that number and date out of my proverbial hat. I'm committing myself to it by putting it in print.

Therefore, I'm going to present a weekly log of my floor press exercises so that you can read how well I'm progressing.

I started floor pressing two weeks ago and quickly went from 135 x 10 x 1 to 185 x 10 x 1 (weights x reps x sets). Then I did 205 x 6 x 4 then 215 x 6 x 3.  From there I just decided to add more weight, and did 230 x 6 x 3 and 235 x 4 x 6. 

Tomorrow I plan to do 250 x 5 x 3. I will do one warm up set, then straight to 250 pounds x 5 reps x 3 sets. I'll keep you posted.

By the way, this is with my legs fully extended, relying solely on my chest, shoulders, and triceps. If I were to bend my knees during each rep, it would take much of the weight off my upper body and distribute it to my legs for drive. I'm focused on this being a complete upper body exercise.

 

How do I perform the barbell floor press?

I position my chest under the bar. Using a medium-wide grip, I lift the bar so that my arms are fully extended. Then I lower the bar until my triceps touch the floor. I pause for one second before explosively pressing the weight upward until my arms are fully extended. Then I lower the bar toward my chest again. That's one rep. I repeat this process until I complete five reps. I take about 3 minutes then do the whole thing again. 

 I'll keep you posted on my progress.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14 

 

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The Reasons Why Workout Sandbag is Advantageous

by

Jennifer James Cooper

A lot of us do their workouts in the gym, have become members in a gym, have lost weight and have become more fit using the modern approach. However, not all people who go to the gym actually like it. Firstly, it's quite expensive to acquire gym memberships and secondly, with the busy lifestyle that most gym goers live, they typically end up not getting the worth of their hard-earned money they spent on gym memberships.
In case you are one of these people, if you can't stand your gym anymore or just can't financially support it, why not make sandbags for training as great health & fitness apparatus substitute which would aid you in obtaining a full-body workout without spending so much?
Picking up a sandbag is an old-school way to obtain brute potency, and also, severe grit. Perform the training workouts; go for time and not the no. of repetitions. Start by working with the sandbags for 1 min., and then relax one to two mins. Do as numerous repetitions as you can. Do not be extremely concerned about form since the sand will definitely be displaced within the duffel bag, making it hard to raise the sandbag. But then, this is really the mission of the sandbag training. Having to stabilize yourself continually will work you from head to toe.
The same with any other class of exercise, it primarily comes down to your mission & vision. If ever maximal potency, endurance, or speed is a definite aim of yours then the sandbag training workout program ought to be planned according to real workout regulations. But, one can try to boost a lot of components if the program is done judiciously. The fact that burnout could perhaps be sort of specialized, creating a sandbag program which highlights strength on a lift such as a squat could be followed with rather brief rest by a drill like an overhead press, etc..
Deliver yourself from classical weight training program! In the field of resistance training, Endurance Density Training or EDT energetically corresponds to the end-users' necessities from sandbag workout.
Density sandbag program: Numerous physical mentors have written their expertise and knowledge on the benefits of density work. There are a number of variants, actually, in the EDT sandbag workout training program. Make use of a weight you can hit 10 repetitions with, though you're only performing sets of 5. Set a time frame, preferably about fifteen minutes, and alternated between these 2 sets using only as much rest needed.
Another substitute is to make use of http://www.sandbagtraining.org/">sandbags for training as a class of active recreation. You could simply change the load to amplify a motor skill and keep mobility without excessively tiring the body. Using a lighter load for your squat could keep you improving the groove of the lift and maintaining adaptability without debilitating the body from the fundamental drills.

http://www.sandbagtraining.org/


Resistance Training Workout Routines

Resistance Training Workout Routines

Submitted by: Dr. Al Parker

What Is Resistance Training?

Resistance training involves activities that use weights, machines, resistance bands or even body weight to work your muscles properly. It is also known as strength training. This can be extremely helpful in achieving a healthier body. This kind of training we usually associate with athletes who have to build up their bodies to perform better. Most people would think that when resistance training is done, the body will grow bigger. Actually it does not have to. Resistance training is simply about increasing the strength of the body, not always it's size. Although we traditionally think that strength training traditionally for athletes, it can be use by anyone successfully if done correctly. Reistance training basically strengthens the muscles, and leans the bodies fat stores. It can be used by any age group to acheive specific results.

How Does Resistance Training Work?

A resistance training program will include the use of various exercise equipment and machines like the bench press, dumbbell or barbell. However, the easiest and most convienent way to train with resistance for most of us with busy lives is by using resistance bands at home. When the equipment is used, the muscles of the body will be pitted against the resistance. The cells of the body will then adapt to the extra resistance. This will then result to enlarge and increase the strength of each muscle cell to help in the muscle perform contractions more efficiently. Before doing any resistance training, it is ,of course, best to consult with a doctor. This goes especially for people who have medical conditions such as heart disease, lung disease diabetes, kidney or liver disease. You should know the proper tools and proper exercises for the needs of your body. Of course, that's whatwww.plantoberipped.com is here for. We can give you a personalized assessment of what type of resistance training program is right for you.

One of the best things about resistance training is that it can be done with little to no expensive equipement and does not require a large amount of space. Doing push-ups is one good example. You can do it just about anywhere where there is enough space for you to move. This time it is your own body weight that will be pitted against the muscles. So those who are a bit constrained in the budget can still do resistance trainings.

What Are the Benefits of Resistance Training?

1. Increase Bone Mineral Density-

Bones are constantly remodeling, meaning the tissues break down at the same time they build up. The peak of remodeling takes place during puberty. However, as a person ages, our bone mineral density decreases as the remodeling is not as active anymore. This is especially a problem to post-menopausal women and the elderly, but does begin to happen in the early thirties. Bone mineral density is usually supported by the hormones and stress placed on the bones. To address the problem of not having the hormones and less stress, and to maintain the bone mineral density, physical activity is the next best option. Resistance training is one physical activity that can put enough stress on the bones to stimulate remodeling and increase bone density.

2. Increase Strength-

In addition to increase in bone density and strength, muscles will grow stronger and become more developed as you progress.

3. Increase the Range of Activities-

When your body is strong enough to carry some considerable weight, then you will also be capable of doing more strenuous activities. An increase in exercise lifts the mood and you will be more interested in life and a more active lifestyle. This will really create a snowball effect on your life and activities.

4. Reduce the Body Fat-

Using and increasing the muscle mass (even a little bit) will increase the energy that is required by your body, even at rest. This also increases the energy needed by your body at during activities. The more muscle, the more energy is needed to be broken down to supply you body to function properly. This translates to more fat calories and fat being burned each minute. Thus with the decrease in body fat, you can expect the tone of the body to improve and you will become leaner....and did I mention sexy??

5. Improve State of the Elders-

For the elderly undergoing a resistance training program will help improve their health and decrease the risks brought about by the age. They can be more independent, without needing to rely on other people for doing simple things. Being able to do so will also decrease the risk of injuries in the elders

6. Improve Heart Condition-

Regular resistance training can result in a lowered heart rate and lowered blood pressure, especially after exercise. Thus, the risk of heart diseases is reduced.

This kind of training however must be properly done. It requires commitment and consistency. It will have to be done in a regular basis.

This is the real challenge when it comes to exercise and improving your health is consistency It's not hard to exercise for 30 minutes, but its difficult to consistently do this 5 days a week for 3 or 4 months. That is why you will need comprehensive plans like www.super-fit.com provides. What is super-fit.com you ask? Well, it's not yet released, but it is a website that will automate all of your boring fitness tasks. Such as finding new and exciting workouts (even with video download), calculating your calories, and finding tasty recipes.

The best part about this site is that they don't just give you a list of exercises to do and send you on your way. They provide every aspect of help that is required to get results. Workouts, nutrition, motivation, recipes, peer chatting and forums, and even access to expert advice. The key here is to simply take your time. Do things one step at a time correctly. As your body condition improves, then move on to more challenging tasks. The strength of the body and your health are very easy to improve with the right tools. Don't work hard, work smart!

About the Author: Dr. Parker is a surgical resident with a special interest in nutrition, fitness and the improvement of overall health. He has helped many people, patients and non-patients, acheive their fitness goals using little to no equipment and the most time effiecient workout routines possible. If you would like more information on his fitness program, go to: http://www.plantoberipped.com

Source: www.isnare.com
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