I am Pregnant - can I work out?
If you are pregnant you can still workout, in fact it can improve the baby's health, make the birth go easier and allow you to loose the unwanted pregnancy weight faster after birth. Even though you can workout you need to follow a different set of guidelines. Your workouts should be shorter, 20-30 minutes, and you can't go as strenuous as you normally could because the fetus can overheat. Also the fetus needs its fluids and oxygen so drinking plenty of water and focusing on steady breathing is important. After the first trimester exercises laying on the back need to be excluded as well as high impact exercises do to pressure on organs, joints and the fetus. Also when squats are still okay, you should not do them too low or with more then your body weight due to the changing of the pelvis. And as always a doctor should be consulted first because everyone and every pregnancy is different.
Sunday, December 27, 2009
Thursday, December 10, 2009
Four Easy Ways to Boost Your Metabolism
Sure you lose some weight by keeping a close eye on what you eat and going all out in the gym. But you can also keep the fat burning for hours upon hours after your workouts as long as you follow these super tips.
Always Train Your Legs
Your legs are the biggest and strongest muscle group in your body. (If they aren’t and you are benching more than you squat, then we have a problem that needs fixing now!) By using these big strong muscles and turning most upper body workouts into whole body workouts you will ramp up that metabolism and have your body in catch up mode for a long time post workout.
A great way to incorporate your lower body into your workouts is to prioritize them. Get it done first before you move onto your favorite upper body exercise.
Rest Less Between Sets
This is a sure fire way to increase the intensity of your workouts. Instead of the usual 5 minute, grab a drink, talk to the hottie on the elliptical, flex in the mirror rest, grab a stopwatch and keep it to 60 seconds. No guess work here, use a stopwatch or your 60 seconds will turn into 5 minutes before you know it.
You’ll find that using this method decreases the time you need to spend in the gym because you’ll be getting through your sets a whole lot quicker.
Crank Up The Intensity With Your Cardio
No more boring cardio workouts on the treadmill my friend. The best way to both boost your fitness and fat loss in with high intensity interval training. This type of training will no only boost the number of calories you burn during your workout but also keep it going for another 24-48 hours.
Try this little workout instead of your usual boring cardio – 10 sets of 200 meter sprints with 90 seconds rest between sets. Your rest can be slow walking with your hands on your head or standing still with your head in a bucket depending on how you feel!
Once you’ve done your 10 sets, head home and let the fat burning continue.
Stick With Compound Exercises
Exercises such as bench presses, pull ups, chin ups, dips, squats, deadlifts and lunges should make up 90% of your workouts. Ditch the isolation exercises such as bicep curls, tricep kickbacks and leg extensions unless you have time to waste. The big exercises will use more muscles and burn more calories leaving you with a bigger, stronger, leaner body in less time.
For more information our a free workout with one of our trainers - visit us online at www.myboostfitness.com
Article source : http://maxhealthupdates.com/four-easy-ways-to-boost-your-metabolism/
Always Train Your Legs
Your legs are the biggest and strongest muscle group in your body. (If they aren’t and you are benching more than you squat, then we have a problem that needs fixing now!) By using these big strong muscles and turning most upper body workouts into whole body workouts you will ramp up that metabolism and have your body in catch up mode for a long time post workout.
A great way to incorporate your lower body into your workouts is to prioritize them. Get it done first before you move onto your favorite upper body exercise.
Rest Less Between Sets
This is a sure fire way to increase the intensity of your workouts. Instead of the usual 5 minute, grab a drink, talk to the hottie on the elliptical, flex in the mirror rest, grab a stopwatch and keep it to 60 seconds. No guess work here, use a stopwatch or your 60 seconds will turn into 5 minutes before you know it.
You’ll find that using this method decreases the time you need to spend in the gym because you’ll be getting through your sets a whole lot quicker.
Crank Up The Intensity With Your Cardio
No more boring cardio workouts on the treadmill my friend. The best way to both boost your fitness and fat loss in with high intensity interval training. This type of training will no only boost the number of calories you burn during your workout but also keep it going for another 24-48 hours.
Try this little workout instead of your usual boring cardio – 10 sets of 200 meter sprints with 90 seconds rest between sets. Your rest can be slow walking with your hands on your head or standing still with your head in a bucket depending on how you feel!
Once you’ve done your 10 sets, head home and let the fat burning continue.
Stick With Compound Exercises
Exercises such as bench presses, pull ups, chin ups, dips, squats, deadlifts and lunges should make up 90% of your workouts. Ditch the isolation exercises such as bicep curls, tricep kickbacks and leg extensions unless you have time to waste. The big exercises will use more muscles and burn more calories leaving you with a bigger, stronger, leaner body in less time.
For more information our a free workout with one of our trainers - visit us online at www.myboostfitness.com
Article source : http://maxhealthupdates.com/four-easy-ways-to-boost-your-metabolism/
Sunday, December 6, 2009
Knowing What's Worth Paying for in Vitamins
One of the common questions our staff receives at Boost Fitness relates to vitamins and supplements.
What should I take? How much should I take? Do they really work? Do I need more?
We are approached weekly by people offerring us the opportunity of a lifetime to sell supplements - some have even been backed by the likes of Donald Trump. With so much information available it is no wonder members are confused.
On thing is for sure - Americans love vitamins. About half of adults take a daily multivitamin, according to industry data. And according to some theories, the economic downturn has inspired them to fortify themselves by swallowing more.
The following article might help decipher the many questions about vitamins.
http://www.nytimes.com/2009/12/05/health/05patient.html?_r=1&ref=health
What should I take? How much should I take? Do they really work? Do I need more?
We are approached weekly by people offerring us the opportunity of a lifetime to sell supplements - some have even been backed by the likes of Donald Trump. With so much information available it is no wonder members are confused.
On thing is for sure - Americans love vitamins. About half of adults take a daily multivitamin, according to industry data. And according to some theories, the economic downturn has inspired them to fortify themselves by swallowing more.
The following article might help decipher the many questions about vitamins.
http://www.nytimes.com/2009/12/05/health/05patient.html?_r=1&ref=health
Saturday, November 28, 2009
Top 10 Fitness Trends from 2009
“The non-profit American Council on Exercise (ACE) has announced the top ten fitness trends from 2009, based on its annual survey of personal trainers, group fitness experts, advanced health and fitness specialists and lifestyle and weight management consultants. The survey revealed that boot camp-style workouts, which were named the most popular workout in 2008, were also the most popular fitness trend in 2009. The following represents ACE's listing of the top trends for 2009: 1. Boot Camp-Style Workouts: 2. Budget-Friendly Workouts: 3. Specialty Classes: 4. Getting Back to Basics 5. Circuit Training 6. Kettlebells 7. Boomer Fitness 8. Technology-Based Fitness 9. Event or Sport-Specific Exercises 10. Mixing It Up.”
Boot Camp-Style Workouts: Boot camp workouts remain extremely popular because they provide a total-body workout that's varied, fun and challenging. Up to 600 calories can be burned during a boot camp session, which is obviously going to facilitate weight loss.
Specialty Classes: While yoga and Pilates will remain strong, dance-based classes were all the rage this year. Zumba, a fitness program inspired by Latin dance, combines South American rhythms with cardiovascular exercise. Bollywood, ballroom, Afro-Cuban and other exotic dance styles grew in popularity thanks to shows such as Dancing with the Stars and So You Think You Can Dance.
Getting Back to Basics: Despite the fact that many exercises and equipment are becoming more advanced and trendy, trainers continued to focus on basic movements and techniques with their clients.
Circuit Training: Studies have shown that interval training combining strength training and cardiovascular activity at different intensities provides a more time-efficient workout than participating in traditional aerobic and weight training sessions
Event or Sport-Specific Exercises: Despite the emergence of new and trendy workouts, sports or recreational activities remained a popular way to stay in shape.
Mixing It Up: Traditional programming has changed from what's called linear progression to undulating, as research shows similar if not better results. For example, mixing low-intensity cardio with intervals on different days, and mixing high-volume, low- intensity weight training with low-volume, high-intensity training on alternate days.
Boot Camp-Style Workouts: Boot camp workouts remain extremely popular because they provide a total-body workout that's varied, fun and challenging. Up to 600 calories can be burned during a boot camp session, which is obviously going to facilitate weight loss.
Specialty Classes: While yoga and Pilates will remain strong, dance-based classes were all the rage this year. Zumba, a fitness program inspired by Latin dance, combines South American rhythms with cardiovascular exercise. Bollywood, ballroom, Afro-Cuban and other exotic dance styles grew in popularity thanks to shows such as Dancing with the Stars and So You Think You Can Dance.
Getting Back to Basics: Despite the fact that many exercises and equipment are becoming more advanced and trendy, trainers continued to focus on basic movements and techniques with their clients.
Circuit Training: Studies have shown that interval training combining strength training and cardiovascular activity at different intensities provides a more time-efficient workout than participating in traditional aerobic and weight training sessions
Event or Sport-Specific Exercises: Despite the emergence of new and trendy workouts, sports or recreational activities remained a popular way to stay in shape.
Mixing It Up: Traditional programming has changed from what's called linear progression to undulating, as research shows similar if not better results. For example, mixing low-intensity cardio with intervals on different days, and mixing high-volume, low- intensity weight training with low-volume, high-intensity training on alternate days.
Wednesday, November 25, 2009
On ‘The Biggest Loser,’ Health Can Take Back Seat
LOS ANGELES — When more than 40 former contestants from “The Biggest Loser” gather Wednesday for a reunion television special, the winner of the program’s first season, Ryan C. Benson, who lost 122 of his 330-pound starting weight, will be absent. Mr. Benson is now back above 300 pounds but he thinks he has been shunned by the show because he publicly admitted that he dropped some of the weight by fasting and dehydrating himself to the point that he was urinating blood.
Now in its eighth season, “The Biggest Loser” is one of NBC’s most-watched prime-time programs besides football, drawing an estimated 10 million viewers each week, according to Nielsen. It has clearly tapped into the American obsession with losing weight, as more than 200,000 people a year submit audition videotapes or attend open casting calls for the program.
It also has spawned a licensed merchandise business that will generate an estimated $100 million this year.
The series also highlights the difference between the pursuit of engaging television and the sometimes frenzied efforts of contestants to win, perhaps at the risk of their own health. Doctors, nutritionists and physiologists not affiliated with “The Biggest Loser” express doubt about the program’s regimen of severe caloric restriction and up to six hours a day of strenuous exercise, which cause contestants to sometimes lose more than 15 pounds a week.
http://www.nytimes.com/2009/11/25/business/media/25loser.html?_r=1&ref=health
Now in its eighth season, “The Biggest Loser” is one of NBC’s most-watched prime-time programs besides football, drawing an estimated 10 million viewers each week, according to Nielsen. It has clearly tapped into the American obsession with losing weight, as more than 200,000 people a year submit audition videotapes or attend open casting calls for the program.
It also has spawned a licensed merchandise business that will generate an estimated $100 million this year.
The series also highlights the difference between the pursuit of engaging television and the sometimes frenzied efforts of contestants to win, perhaps at the risk of their own health. Doctors, nutritionists and physiologists not affiliated with “The Biggest Loser” express doubt about the program’s regimen of severe caloric restriction and up to six hours a day of strenuous exercise, which cause contestants to sometimes lose more than 15 pounds a week.
http://www.nytimes.com/2009/11/25/business/media/25loser.html?_r=1&ref=health
Friday, November 20, 2009
Recipes for a Healthy Thanksgiving
Thanksgiving dinner doesn’t have to be the kickoff to a month of holiday overeating, ending with a regretful New Year’s resolution and a January diet. The holiday can be festive, even indulgent, without dishes loaded with fats and salt.
Thanksgiving favorites can all be made in healthful, flavorful ways, as the columnist Martha Rose Shulman writes in this week’s Recipes for Health:
http://well.blogs.nytimes.com/2009/11/20/healthy-thanksgiving-treats/
Thanksgiving favorites can all be made in healthful, flavorful ways, as the columnist Martha Rose Shulman writes in this week’s Recipes for Health:
http://well.blogs.nytimes.com/2009/11/20/healthy-thanksgiving-treats/
Monday, November 16, 2009
Is Cardio Over? Strength Training Climbs List Of Fitness Trends
“‘Strength training,’ which is workout-speak for lifting weights, isn’t just for those who want to bulk up. More people are incorporating it into their existing routines, or in some cases going with an all-weight workout. According to the American College of Sports Medicine, strength training is moving from the men’s-only realm to women and ‘average exercisers.’ In its fourth annual survey of top fitness trends for the coming year, strength training is No. 2, up from fourth the past two years and sixth in 2007. What does this mean? More people are using weights and weight-machines not to get ripped, but simply stay in some semblance of shape, the ACSM says. And ‘it is not uncommon for cardiac rehabilitation, pulmonary rehabilitation, or metabolic disease management programs to include some form of weight training in the exercise prescription.’ Brad Davidson, who runs the Synergy Sports Institute in Costa Mesa, isn’t surprised that strength training is climbing the rankings. He specializes in it, and he believes cardio workouts and aerobics aren’t as efficient at reducing body fat and increasing muscle mass as strength training. ‘The best results come from heavy strength training,” said Davidson, whose clients turn over tractor tires and perform other old-fashioned techniques as part of his ‘country strong’ program.”
http://healthyliving.freedomblogging.com/2009/11/09/strength-training-climbs-list-of-fitness-trends/12593/
http://healthyliving.freedomblogging.com/2009/11/09/strength-training-climbs-list-of-fitness-trends/12593/
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