How To Exercise For A Long Life:
Many people think that they don't know how to exercise for a long life, but really any activity that increases your heart rate and gets your blood pumping is an exercise that can be included in a healthy lifestyle. The key to maintaining a healthy exercise routine and sticking with it is to find an activity that you enjoy and making sure that you do it with consistency.
When you are learning how to exercise, you will find that there are a great many resources on the topic of exercise that you can use to help you understand how activity affects your body. The most important part of exercise that is stressed in all of these resources is consistency. You must find an activity that you like so that you will be sure to do it every single day. For some, running is the activity that they enjoy. For others, it might be riding a bike around their neighborhood. There are so many activities to choose from that there is bound to be one that you will enjoy.
Some of the key points to understand when you are learning how to exercise is how to remain safe. Running, for instance, can be very hard on the joints and you should learn how to lessen the impact on your joints so that you don't injure yourself while taking part in your favorite activity. If you injure yourself while exercising, it can put you on the sidelines for a while and keep you from getting your daily exercise.
Stretching and cooling down are an important part of your exercise routine. When learning how to exercise, you should be sure to include a warm up period and a cool down period before and after your exercise routine to prevent injury during your workout. A good warm up will prepare your muscles for the strain that you are about to put on them and a cool down will bring your muscles down to a normal state after you have worked them with your routine.
Finding an exercise that you love is a great discovery. Moving your body and experiencing increased strength and endurance will make you wonder why you waited so long. The bottom line is that exercise feels good. There will be an increase in your energy levels during the day and this will mean that you are more productive in your work and daily life.
You can also lose weight with your exercise routine. When learning how to exercise, you will be expending more calories than you typically are and your body will burn them for the energy to use in your new activity. You may even be able to lose weight without a heavily restricted diet as well.
Explore all of the activities that you can take part in when you are first learning how to exercise to find the one that will keep you coming back again and again. This is the best way to stick to a routine and gain some consistency in your exercise efforts. The benefits that you gain will far outweigh any extra time that is given to exercise.
Find answers to some of your questions about Fitness, Bodybuilding, and Nutrition for your Health on this blog.
Translate
Showing posts with label strength. Show all posts
Showing posts with label strength. Show all posts
Saturday, July 19, 2014
Friday, June 13, 2014
Using Strength Training for Children
Using Strength Training for Children:
What many sports medicine professionals realize that parents do not is that strength training can do so much more for your child than simply giving them muscle mass. Important in helping to ward off injuries as well as building overall strength a proper strength training program can benefit your child both in long term and short term goals.
From the very first athletic attempt your child has, to the very last having the strength necessary to execute the sport effectively is one of their single most important needs. Ensuring the proper strength levels can be beneficial in both normal life, as well as the athletic field and provides a great way to children to help avoid injury as well as create healthy strength habits for life. While the exact type of strength training varies from child to child, the far reaching benefits are attainable to everyone.
Regardless of whether your child is playing soccer, basketball, football, or even running track or swimming having the proper muscle strength necessary can often help avoid overuse injuries that are so prevalent amongst young children. Forcing the muscles to strengthen up allows the muscles to work harder before an injury occurs. Experts have all agreed the children as young as six can safely work on strength training when closely monitored by an adult.
The ability to start strength training at such a young age helps to ensure that while children are busy learning about sports, they are also able to embrace the benefits of proper safety precautions rather than merely learning how to treat injuries. While not all children become huge fans of strength training it is still a wise idea to teach it.
Overall, it is very important for the adults involved in strength training to closely monitor the child. The sports medicine doctor working together with a fitness coach can usually advise about the correct amount of time as well as repetitions for each exercise to ensure that the maximum benefits are achieved, without potentially causing the child injury.
It is vital to also ensure that your child understands exactly what is expected of them. While the idea of allowing a young child to life weights may not seem appealing to many, it is something that does appeal to others. However, setting limits to the amount lifted, as well as how long is very important to ensure that the child is not injured in any way.
Parents can also work with children and a fitness coach to work out the best strength routine for them based upon age, sports, and body type. It is important to only allow a child to engage in strength training with proper supervision both by a doctor and by a knowledgeable trainer. Your child's doctor should be aware that strength training is going to be occurring before your child starts so that a through check up can be conducted to ensure that your child is well enough to handle the rigors of strength training.
Other considerations that are very important is the equipment that your child uses. Most sports medicine professionals can agree that while a child is encouraged to engage in strength training they should almost always avoid using the same equipment as adults. Instead, it is vital that children engage in exercises and training that is designed for their smaller bodies. Most children are not big enough to safely use the adult sized equipment. It is essential that you find a gym that can
accommodate your child has needs, or consider purchasing small sets of weights for your home.
With proper precautions, and careful supervision strength training for children can reduce the number of injuries, increase strength, improve endurance and provide excellent health benefits overall. By focusing on age appropriate exercises and ensuring that your child is properly supervised you can be assured that you are helping your child develop into the strongest possible, while fighting off injuries and other problems.
What many sports medicine professionals realize that parents do not is that strength training can do so much more for your child than simply giving them muscle mass. Important in helping to ward off injuries as well as building overall strength a proper strength training program can benefit your child both in long term and short term goals.
From the very first athletic attempt your child has, to the very last having the strength necessary to execute the sport effectively is one of their single most important needs. Ensuring the proper strength levels can be beneficial in both normal life, as well as the athletic field and provides a great way to children to help avoid injury as well as create healthy strength habits for life. While the exact type of strength training varies from child to child, the far reaching benefits are attainable to everyone.
Regardless of whether your child is playing soccer, basketball, football, or even running track or swimming having the proper muscle strength necessary can often help avoid overuse injuries that are so prevalent amongst young children. Forcing the muscles to strengthen up allows the muscles to work harder before an injury occurs. Experts have all agreed the children as young as six can safely work on strength training when closely monitored by an adult.
The ability to start strength training at such a young age helps to ensure that while children are busy learning about sports, they are also able to embrace the benefits of proper safety precautions rather than merely learning how to treat injuries. While not all children become huge fans of strength training it is still a wise idea to teach it.
Overall, it is very important for the adults involved in strength training to closely monitor the child. The sports medicine doctor working together with a fitness coach can usually advise about the correct amount of time as well as repetitions for each exercise to ensure that the maximum benefits are achieved, without potentially causing the child injury.
It is vital to also ensure that your child understands exactly what is expected of them. While the idea of allowing a young child to life weights may not seem appealing to many, it is something that does appeal to others. However, setting limits to the amount lifted, as well as how long is very important to ensure that the child is not injured in any way.
Parents can also work with children and a fitness coach to work out the best strength routine for them based upon age, sports, and body type. It is important to only allow a child to engage in strength training with proper supervision both by a doctor and by a knowledgeable trainer. Your child's doctor should be aware that strength training is going to be occurring before your child starts so that a through check up can be conducted to ensure that your child is well enough to handle the rigors of strength training.
Other considerations that are very important is the equipment that your child uses. Most sports medicine professionals can agree that while a child is encouraged to engage in strength training they should almost always avoid using the same equipment as adults. Instead, it is vital that children engage in exercises and training that is designed for their smaller bodies. Most children are not big enough to safely use the adult sized equipment. It is essential that you find a gym that can
accommodate your child has needs, or consider purchasing small sets of weights for your home.
With proper precautions, and careful supervision strength training for children can reduce the number of injuries, increase strength, improve endurance and provide excellent health benefits overall. By focusing on age appropriate exercises and ensuring that your child is properly supervised you can be assured that you are helping your child develop into the strongest possible, while fighting off injuries and other problems.
Tips On Strength Training To Stay Healthy
Tips On Strength Training To Stay Healthy:
A lot has been written about the benefits of cardiovascular aerobic training. Until recently, however, little attention has been given to strength training which is an important component of a balanced fitness program is. Part of the problem is that strength training has been equated with bodybuilding. However, you do not need to be a body builder to benefit from strength training. A well designed strength-training program can provide the following benefits:
* Strength of bones increases.
* Muscles and connective tissue strengthens (ie. the tendons and ligaments), decreasing the risk of
injury.
* Increased muscle mass. Most adults lose about one-half pound of muscle per year after the age of 20 due to decreased activity. Muscle tissue is partly responsible for the number of calories burned at rest (the basal metabolic rate or BMR). As muscle mass increases, BMR increases. This makes it easier to maintain a healthy body weight.
* Enhanced quality of life. As general strength increases, the effort required to perform daily routines such as carrying groceries or working in the garden will be less demanding.
Here are exercises to work all the major muscle groups. If you neglect certain groups, it can lead to strength imbalances and poor posture. A fitness professional can help you to learn
safe techniques to do each of these exercises, so you should consult one before beginning a strength training program. One set of 8-12 repetitions, working the muscle to the point offatigue, is usually sufficient. Breathe normally throughout the exercise. Lower the resistancewith a slow, controlled cadence throughout the full range of motion. Lifting the weight to a
count of two and lowering it to a count of three or four is effective. When you are able to perform 12 repetitions of an exercise correctly (without cheating), increase the amount of resistance by 5 percent to 10 percent to continue safe progress.
* Leg Press - quadriceps, gluteals
* Leg Curl - hamstrings
* Chest Press - pectorals
* Lat Pull Down - latissimus dorsi
* Lateral Raise - deltoid
* Triceps Press - triceps
* Biceps Curl - biceps
* Curl-up - abdominals
* Back Extension - erector spinae
Staying Motivated
An encouraging aspect of strength training is the fact that you'll likely experience rapid improvements in strength and muscle tone right from the start of your program. Don't be discouraged, however, if visible improvements begin to taper off after a few weeks. It's onlynatural that, as your fitness level improves, improvements in strength and appearance will follow at a slightly slower pace. To help keep your motivation up, find a partner to train with you. Aim to exercise each muscle group at least two times per week, with a minimum of two days of rest between workouts. Training more frequently or adding more sets may lead to slightly greater gains, but the small added benefit may not be worth the extra time and effort or the added risk of injury.
A lot has been written about the benefits of cardiovascular aerobic training. Until recently, however, little attention has been given to strength training which is an important component of a balanced fitness program is. Part of the problem is that strength training has been equated with bodybuilding. However, you do not need to be a body builder to benefit from strength training. A well designed strength-training program can provide the following benefits:
* Strength of bones increases.
* Muscles and connective tissue strengthens (ie. the tendons and ligaments), decreasing the risk of
injury.
* Increased muscle mass. Most adults lose about one-half pound of muscle per year after the age of 20 due to decreased activity. Muscle tissue is partly responsible for the number of calories burned at rest (the basal metabolic rate or BMR). As muscle mass increases, BMR increases. This makes it easier to maintain a healthy body weight.
* Enhanced quality of life. As general strength increases, the effort required to perform daily routines such as carrying groceries or working in the garden will be less demanding.
Here are exercises to work all the major muscle groups. If you neglect certain groups, it can lead to strength imbalances and poor posture. A fitness professional can help you to learn
safe techniques to do each of these exercises, so you should consult one before beginning a strength training program. One set of 8-12 repetitions, working the muscle to the point offatigue, is usually sufficient. Breathe normally throughout the exercise. Lower the resistancewith a slow, controlled cadence throughout the full range of motion. Lifting the weight to a
count of two and lowering it to a count of three or four is effective. When you are able to perform 12 repetitions of an exercise correctly (without cheating), increase the amount of resistance by 5 percent to 10 percent to continue safe progress.
* Leg Press - quadriceps, gluteals
* Leg Curl - hamstrings
* Chest Press - pectorals
* Lat Pull Down - latissimus dorsi
* Lateral Raise - deltoid
* Triceps Press - triceps
* Biceps Curl - biceps
* Curl-up - abdominals
* Back Extension - erector spinae
Staying Motivated
An encouraging aspect of strength training is the fact that you'll likely experience rapid improvements in strength and muscle tone right from the start of your program. Don't be discouraged, however, if visible improvements begin to taper off after a few weeks. It's onlynatural that, as your fitness level improves, improvements in strength and appearance will follow at a slightly slower pace. To help keep your motivation up, find a partner to train with you. Aim to exercise each muscle group at least two times per week, with a minimum of two days of rest between workouts. Training more frequently or adding more sets may lead to slightly greater gains, but the small added benefit may not be worth the extra time and effort or the added risk of injury.
Thursday, June 12, 2014
Strength Training And Nutrition Tips For Staying Healthy
Strength Training And Nutrition Tips For Staying Healthy:
It's important to have the right amount of energy when beginning a fitness regime. The 50- plus nutrients the body needs are the same for sedentary and active people. No single food or supplement can provide everything. A variety of foods are needed every day. But, just as there is more than one way to achieve a goal, there is more than one way to follow a nutritious diet.
Competitive athletes, sedentary individuals and people who exercise for health and fitness all need the same nutrients. However, because of the intensity of their sport or training program, some people have higher calorie and fluid requirements. Eating a variety of foods to meet increased calorie needs helps to ensure that the athlete's diet contains appropriate amounts of carbohydrate, protein, vitamins and minerals.
Health and nutrition professionals recommend that 55-60% of the calories in your diet come from carbohydrates, no more than 30% from fat and the remaining 10-15% from protein. The amount of calories you need depends on your age, body size, and fitness program. For example, a 250-pound weight lifter needs more calories than a 98-pound gymnast. Exercise or training may increase calorie needs by as much as 1,000 to 1,500 calories a day for themost active athletes while a desk jockey may just need a 150 extra calories when starting a fitness regime. The best way to determine if you're getting too few or too many calories is to monitor your weight. Keeping within your ideal weight range means that you are getting the right amount of calories.
Most activities use a combination of fat and carbohydrate as energy sources. How hard and how long you work out, your level of fitness and your diet will affect the type of fuel your body uses. For short-term, high-intensity activities like sprinting, athletes rely mostly on carbohydrate for energy. During low-intensity exercises like walking, the body uses more fat for energy.
Carbohydrates are sugars and starches found in foods like breads, cereals, fruits, vegetables, pasta, milk, honey, syrups and table sugar. Carbohydrates are the preferred source of energy for your body. Regardless of origin, your body breaks down carbohydrates into glucose that your blood carries to cells to be used for energy. Carbohydrates provide 4 calories per gram, while fat provides 9 calories per gram. Your body cannot differentiate between glucose that comes from starches or sugars. Glucose from either source provides energy for working muscles.
When you are doing an active fitness regime, your muscles need energy to perform. One source of energy for working muscles is glycogen which is made from carbohydrates and stored in your muscles. Every time you work out, you use some of your glycogen. If you don't consume enough carbohydrates, your glycogen stores become depleted, which can result in fatigue. Both sugars and starches are effective in replenishing glycogen stores.
As long as you are getting 1800 calories a day and have a balanced diet, you probably won't need any specialized fitness supplements once you start a fitness regime. If you follow a vegetarian diet or avoid an entire group of foods (for example, never drink milk), you may need a supplement to make up for the vitamins and minerals not being supplied by food. A multivitamin-mineral pill that supplies 100% of the Recommended Dietary Allowance (RDA) will provide the nutrients needed. A dieter who frequently cuts back on calories, especially below the 1,800 calorie level, is not only at risk for inadequate vitamin and mineral intake, but also may not be getting enough carbohydrate. Since vitamins and minerals do not provide energy, they cannot replace the energy provided by carbohydrates.
Many athletes, especially those on strength-training programs or who participate in power sports, are told that eating a ton of protein or taking protein supplements will help them gain muscle weight. People starting fitness regimes are often lured into buying protein powders or bars. However, the true secret to building muscle is training hard and consuming enough calories. While some extra protein is needed to build muscle, most American diets provide more than enough protein. Between 1.0 and 1.5 grams of protein per kilogram body weight per day is sufficient if your calorie intake is adequate and you're eating a variety of foods. For a 150-pound athlete, that represents 68-102 grams of protein a day.
Calcium is needed for- strong bones and proper muscle function. Dairy foods are the best source of calcium. However, studies show that many women who are trying to lose weight cut back on dairy products. Women who don't get enough calcium may be at risk for stressfractures and, when they're older, osteoporosis. Young women between the ages of 11 and 24 need about 1,200 milligrams of calcium a day. After age 25, the recommended intake is 800 milligrams. Low-fat dairy products are a rich source of calcium and also are low in fat and calories.
Strength training takes energy and that energy comes from your intake of healthy calories, which of course come from the healthy food you eat. By following the above tips, you will be able to maintain your strength training at it's most effective level.
It's important to have the right amount of energy when beginning a fitness regime. The 50- plus nutrients the body needs are the same for sedentary and active people. No single food or supplement can provide everything. A variety of foods are needed every day. But, just as there is more than one way to achieve a goal, there is more than one way to follow a nutritious diet.
Competitive athletes, sedentary individuals and people who exercise for health and fitness all need the same nutrients. However, because of the intensity of their sport or training program, some people have higher calorie and fluid requirements. Eating a variety of foods to meet increased calorie needs helps to ensure that the athlete's diet contains appropriate amounts of carbohydrate, protein, vitamins and minerals.
Health and nutrition professionals recommend that 55-60% of the calories in your diet come from carbohydrates, no more than 30% from fat and the remaining 10-15% from protein. The amount of calories you need depends on your age, body size, and fitness program. For example, a 250-pound weight lifter needs more calories than a 98-pound gymnast. Exercise or training may increase calorie needs by as much as 1,000 to 1,500 calories a day for themost active athletes while a desk jockey may just need a 150 extra calories when starting a fitness regime. The best way to determine if you're getting too few or too many calories is to monitor your weight. Keeping within your ideal weight range means that you are getting the right amount of calories.
Most activities use a combination of fat and carbohydrate as energy sources. How hard and how long you work out, your level of fitness and your diet will affect the type of fuel your body uses. For short-term, high-intensity activities like sprinting, athletes rely mostly on carbohydrate for energy. During low-intensity exercises like walking, the body uses more fat for energy.
Carbohydrates are sugars and starches found in foods like breads, cereals, fruits, vegetables, pasta, milk, honey, syrups and table sugar. Carbohydrates are the preferred source of energy for your body. Regardless of origin, your body breaks down carbohydrates into glucose that your blood carries to cells to be used for energy. Carbohydrates provide 4 calories per gram, while fat provides 9 calories per gram. Your body cannot differentiate between glucose that comes from starches or sugars. Glucose from either source provides energy for working muscles.
When you are doing an active fitness regime, your muscles need energy to perform. One source of energy for working muscles is glycogen which is made from carbohydrates and stored in your muscles. Every time you work out, you use some of your glycogen. If you don't consume enough carbohydrates, your glycogen stores become depleted, which can result in fatigue. Both sugars and starches are effective in replenishing glycogen stores.
As long as you are getting 1800 calories a day and have a balanced diet, you probably won't need any specialized fitness supplements once you start a fitness regime. If you follow a vegetarian diet or avoid an entire group of foods (for example, never drink milk), you may need a supplement to make up for the vitamins and minerals not being supplied by food. A multivitamin-mineral pill that supplies 100% of the Recommended Dietary Allowance (RDA) will provide the nutrients needed. A dieter who frequently cuts back on calories, especially below the 1,800 calorie level, is not only at risk for inadequate vitamin and mineral intake, but also may not be getting enough carbohydrate. Since vitamins and minerals do not provide energy, they cannot replace the energy provided by carbohydrates.
Many athletes, especially those on strength-training programs or who participate in power sports, are told that eating a ton of protein or taking protein supplements will help them gain muscle weight. People starting fitness regimes are often lured into buying protein powders or bars. However, the true secret to building muscle is training hard and consuming enough calories. While some extra protein is needed to build muscle, most American diets provide more than enough protein. Between 1.0 and 1.5 grams of protein per kilogram body weight per day is sufficient if your calorie intake is adequate and you're eating a variety of foods. For a 150-pound athlete, that represents 68-102 grams of protein a day.
Calcium is needed for- strong bones and proper muscle function. Dairy foods are the best source of calcium. However, studies show that many women who are trying to lose weight cut back on dairy products. Women who don't get enough calcium may be at risk for stressfractures and, when they're older, osteoporosis. Young women between the ages of 11 and 24 need about 1,200 milligrams of calcium a day. After age 25, the recommended intake is 800 milligrams. Low-fat dairy products are a rich source of calcium and also are low in fat and calories.
Strength training takes energy and that energy comes from your intake of healthy calories, which of course come from the healthy food you eat. By following the above tips, you will be able to maintain your strength training at it's most effective level.
Sunday, June 1, 2014
Tips On Strength Training To Stay Healthy
Tips On Strength Training To Stay Healthy
A lot has been written about the benefits of cardiovascular aerobic training. Until recently, however, little attention has been given to strength training which is an important component of a balanced fitness program is. Part of the problem is that strength training has been equated with bodybuilding. However, you do not need to be a body builder to benefit from strength training. A well designed strength-training program can provide the following benefits:
* Strength of bones increases.
* Muscles and connective tissue strengthens (ie. the tendons and ligaments), decreasing the risk of injury.
* Increased muscle mass. Most adults lose about one-half pound of muscle per year after the age of 20 due to decreased activity. Muscle tissue is partly responsible for the number of calories burned at rest (the basal metabolic rate or BMR). As muscle mass increases, BMR increases. This makes it easier to maintain a healthy body weight.
* Enhanced quality of life. As general strength increases, the effort required to perform daily routines such as carrying groceries or working in the garden will be less demanding.
Here are exercises to work all the major muscle groups. If you neglect certain groups, it can lead to strength imbalances and poor posture. A fitness professional can help you to learn
safe techniques to do each of these exercises, so you should consult one before beginning a strength training program. One set of 8-12 repetitions, working the muscle to the point offatigue, is usually sufficient. Breathe normally throughout the exercise. Lower the resistancewith a slow, controlled cadence throughout the full range of motion. Lifting the weight to a
count of two and lowering it to a count of three or four is effective. When you are able to perform 12 repetitions of an exercise correctly (without cheating), increase the amount of resistance by 5 percent to 10 percent to continue safe progress.
* Leg Press - quadriceps, gluteals
* Leg Curl - hamstrings
* Chest Press - pectorals
* Lat Pull Down - latissimus dorsi
* Lateral Raise - deltoid
* Triceps Press - triceps
* Biceps Curl - biceps
* Curl-up - abdominals
* Back Extension - erector spinae
Staying Motivated
An encouraging aspect of strength training is the fact that you'll likely experience rapid improvements in strength and muscle tone right from the start of your program. Don't be discouraged, however, if visible improvements begin to taper off after a few weeks. It's only natural that, as your fitness level improves, improvements in strength and appearance will
follow at a slightly slower pace. To help keep your motivation up, find a partner to train with you.
Aim to exercise each muscle group at least two times per week, with a minimum of two days of rest between workouts. Training more frequently or adding more sets may lead to slightly greater gains, but the small added benefit may not be worth the extra time and effort or the added risk of injury.
Subscribe to:
Posts (Atom)