Mini Workouts – Minimum Time, Maximum Benefit!

Article by Richard Clarke

Mini Workouts – Minimum Time, Maximum Benefit! – Health – Fitness

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Being a personal trainer I am aware that many people struggle to find time to get to the gym as much as they would like, or they would like to add something extra around their gym routine but can’t fit it in. Well I would like to give you a bit of advice and tell you how to incorporate mini workouts into your routine. These should not be used to replace your existing workouts; they are there to enhance it.

So mini workouts as the name suggests are short, as they are short, they are intense. So if you are new to exercise you should avoid anything too intense until you have built up your fitness levels. We live in a sometimes ridiculously busy world so mini workouts are great! You can’t put a price on your own health so anything that can enhance your health should be prioritised.

Mini workouts can improve your muscular strength, muscular endurance, motor skills, work you anaerobically and work you aerobically. Depending on the exercises you can help to improve all components of fitness in just 5-10 minutes. Minimum time, MAXIMUM BENEFIT!

We have all heard of the fat burning zone, this means working for 20 minutes or more, aerobically at a moderate intensity. I posted an article a few weeks back related to why I and many other people High Intensity Training is the way forward. When you train aerobically your body will burn calories and utilise fat as fuel while you exercise. When you train at a high intensity your body will burn calories for 2 days more!

Many people train sports specifically obviously this is great with regards to your sport but I think it is important and I try to promote all round fitness. We have all seen the people in the gym who will come in do bench and biceps and never touch the treadmill or leg machines. Clearly this is fine for them as that suits their goals but from a fitness perspective an all round level of fitness encouraging balance and strength in all areas is better.

So I will give you a few basic mini workouts for you to have a bash at. To make it even easier these workouts require no equipment other than a stopwatch, all of the exercises are bodyweight exercises.

Workout 1

Jumping Jacks 30 sec 30 sec Rest

Standard Squats 30 sec 30 sec Rest

Mountain Climbers 30 sec 30 sec Rest

Extended Kneeling /Press Ups 30 sec 30 sec Rest

Repeat Twice.

Workout 2

High Knees 60 Reps

Squats 20 Reps

Extended Kneeling Press Ups 15 Reps

Crunches 20 Reps 45 sec Rest

Repeat 2-3 Times.

Workout 3

Abdominal Plank (30sec) 10 Reps

Russian Twists 20 Reps

Glute Bridge 10 Reps

Dorsal Raises 10 Reps 30 sec Rest

Repeat 3-5 Times.

These 3 workouts are basic ones and take under 10 minutes; you can chop and change similar exercises depending on your level of fitness. Also to make the exercises more challenging you can increase the reps, reduce the recovery, do more sets etc you’re smart people so have a play around. If you are unsure about any exercises just have a search on youtube and you’ll find them in no time.

So I hope this has helped the busy people in being able to fit in a bit more exercise everyday which will bring you closer to achieving your goals as well as giving a few of you some new ideas to add to your exercise program. As a personal trainer in Swansea I have been trying to promote the many benefits of exercise for many years. No matter what exercise you can do it all helps, these mini workouts, although short if done correctly will bring great benefits.

Good luck

Rich

About the Author

For more information from me on personal training, boot camps, diet and nutrition, psychology, motivation, mindset and many more why not visit: http://richard-clarke.co.uk/

There are many easy to read helpful articles and information which can inspire you to reach your fitness and exercise goals FASTER!

Thanks for reading.

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whereby the original author’s information and copyright must be included.

Richard Clarke

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How Can Women Benefit From Weight Training?

When it comes to weight training, it is not uncommon that many women are easily put off from the idea of doing it. One of the main reasons is the fear of putting on muscle bulk which is not very likely due to the lack of testosterone hormone in the female body. Weight training do not build bulky muscles in women but it certainly has many benefits in terms of health and fitness for women. The following are the 5 main benefits of weight training for women.

Prevent Osteporosis
Osteoporosis is the loss of bone mass due to the loss of calcium. This will weaken the bone and cause the bone to break easily. Unfortunately, women often suffer more from this than men due to loss of estrogen after menopause. By starting strength training early, it can prevent and delay the effects of osteoporosis.

Prevent Sarcopenia
Sarcopenia refers to the loss of muscle size and mass that leads to the declining strength with increasing age.

With loss of strength, it can lead to potential fall injuries and loss of function. As women started off with less muscle fibers than men, they are dramatically affected by sarcopenia as they aged. Strength training can help greatly reduced effects of sarcopenia and improve function. Therefore, it is important for women to engage in such training early in life.

Increase Metabolism
In terms of weight management, it’s advantageous to have high metabolism as it would mean that the body is very capable of burning high amount of calories. This is crucial because you would have to exercise more to burn the same amount of calories compared to someone who has a higher metabolism than you. With proper weight training, it can kick up your metabolism.

Improve Toning
Weight training not only gives your metabolism a big boost, it also tones the body.

Because of the higher metabolism, higher amount of fat calories are expended at rest that results in the melting of the body fat. When the excess fat is removed from the body, it allows you to show the tones in the body.

Improve Functional Strength
Most importantly, our quality of life is much affected by out functional strength. Without functional strength, we will find it hard to carry our groceries, move your furniture in your home, squat and lean over to pick up your baby and walk up the stairs. Strength training basically improves your abilities to carry out our daily chores. And especially for women who can lose their muscular strength quite easily, it is even more important to do weight training.

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Getting Fit Will Benefit You For Years. Get Some Great Tips

Article by Jim McGilvary

It’s important to buy athletic shoes that properly fit your feet. Go shopping for shoes at the time of day your feet are largest, the evening. Make sure there is at least a half-inch of free space in between your big toe and your shoe. Your toes should move freely in your sneakers.

During pullups, lat pulldowns, and similar exercises, make sure not to let your thumb wrap around the bar. Place your thumb next to the index finger, this will cause you to use your arm muscles less and put the focus on main back muscles. Doing this feels strange, but targets the right muscle groups.

Work your sore muscles the next day for faster healing. By doing so, you will bring more nutrients and blood to the muscles, and therefore increase the repair efforts.

A great exercise modification is dive bomb pushups. You can do a dive bomb pushup by placing your hands and feet on the flow below while arching your back. As you bend at the elbows, similar to a normal push-up, bring your chest down and, at the same time, forward. Then return to the starting position. This will greatly strengthen your chest muscles.

Here is a great piece of advice from tennis and sports enthusiasts that will help you to ramp up the power of your forearms. Use a large sheet of newsprint to cover a flat surface. With your dominant, or stronger hand, crumple up the sheet of paper for about 30 seconds. Once you have finished doing this, do this exercise once with your off-hand, then switch back to your dominant hand and do two more repetitions.

You should perform your exercises in a set order. First do dumbbells, then the heavier barbell exercises, then do the machine exercises last. It is advised that when using dumbbells, smaller muscles experience fatigue before larger muscle groups. When your muscles become tired, you should switch your focus to performing workouts on machines.

It can be easy to start working out too intensely. You should start out by taking it slow and easy if it has been a while since you have exercised. You need to re-train your body. Muscles rebuild gradually. The way to avoid injuries and their resulting setbacks is to give your body a chance to slowly and steadily rebuild.

You can enhance your workouts effectively by learning how to control your breathing properly. While you are doing crunches, exhale forcefully as soon as your shoulders reach the top of the movement. The deep breathing causes your ab muscles to do more work than normal.

If you watch a lot of TV and it keeps you from exercising, here’s a good way to do both. Very few people pay attention to commercials anyway, so make the wait during the breaks worthwhile by doing a few exercises.

Do not cheat yourself out of vibrancy and a positive outlook which comes from physical fitness. Continue to find ways to improve yourself physically and reap the benefits to your quality of life. Using the information provided here is one way you can enhance your overall fitness level.

Running Shoes: Benefit from the best Pair on your Feet

Article by Tnf2

The latest support gear for running . . . moisture wicking clothing, Gps system watches, Various models of ipods – pales when compared with that one supplies item that a runner requires and every runner owns. Experienced person runners know there’s one tool it is indispensable traveling – an excellent set of runners.

But if you may be new to jogging, how do you know if for example the pair of jogging shoes you plan to assist you to buy are really meets your needs? Actually, performing newbies might not know how to determine an appropriate running footwear – unless they’re competitive sports physicians and physical therapists. Nevertheless there are some effortless tips which enables you to you get the perfect pair of running shoes North Face jackets for your feet, even though you have no idea exactly what means to ‘over-pronate.Wi Just carry out these guidelines: Refrain from any all-purpose black-jack shoe stores. This includes your local inexpensive department store, shoes stores that have already “mart” in the title, and any keep that also markets dress shoes. Perhaps stores that are sports connected – such as ones the spot that the salesclerks dress since referees – should be avoided. With regard to you’re exceedingly lucky, instead of getting a really serious North Face T-Shirts Outlet runner being salesclerk, you’ll finish up with a high college student doing work for college tuition hard earned cash.

Visit a “real” operating store. You will know it’s a running store the subsequent you tip through the doorway. Moisture wicking clothing will be on the whole set of racks. Really the only footwear viewable will be trainers. The d隆搂|cor may perhaps include kind tee-shirts hung within the wall. And you will probably see lots of the basics which usually runners need to have, like energy levels gels, chafing lubrication and spice up spray. Likelihood is that you’ll perhaps see a number of piles of race varieties or fliers through cash register. Ask for a gait investigation. The best managing stores can analyze your current gait. Quite a few do this simply by videotaping your legs while you are powered by a cardio equipment. Others just simply watch everyone as you dash around the car park. An experienced running shoe salesperson should be able to tell your walking by reviewing you run. Following determining when you over-pronate or under-pronate (and also neither), all of the salesclerk will be able to advocate an appropriate running shoe, such Womens North Face Cipher Jackets outlet as a general stability running shoes or routine control sneaker.

Try quite a few on. Subsequently try on a lot more. If the salesclerk really appears exasperated or discouraged because you hold trying on match after partners, pick up your personal wallet along with walk out in the store. Knowledgeable runners understand that a properly measured running shoe can indicate the difference from a great work and a horrid run. In addition know that usually it takes a lot of time to get that great pair. Jog in them when you buy them. Before choosing the shoes, have an opportunity to manage in them. Work with the store’s treadmill machine or go forth to the automobile parking space. Any reliable running save will permit you to take the athletic shoes for a “test drive” prior to buying any them.

Find out about the go back policy. It doesn’t matter how much attempt you put to shopping for jogging sneakers, it’s North Face GTX XCR Shoe Wheat White nonetheless possible you’re going to end up with moobs that seems lead body fat once you reach the two-mile draw on your subsequent run. Therefore ask about that store’s return policy. The majority of reputable jogging stores allow you to return these comfortable shoes within fortnight or four weeks, especially if yet properly fitted to your base.

Hammer Nutrition – 6 Reasons Why Endurance Athletes Can Benefit

Article by Mark Holowaychuk

Hammer Nutrition supplements are extremely popular products by athletes. To put it simple…it’s because they work and work well. Millions of kilometres have been travelled by water, bike and foot fuelled by nothing more than these great products. There are however a few things that makes these supplements really special. Here are 6 reasons why Hammer Nutrition products are king.

Friendly for Diabetics. Endurance supplements in general are carbohydrate based. They are also in general full of inexpensive fillers and sugars that spike your blood sugar levels all over the place. Hammer Nutrition supplements are different. They use long chain carbohydrates that sustained time-released type effect so that your body burns them more evenly. This is very different from other brands out there.

Athletes Choice. With the big endorsement contracts that get thrown around these days, it’s easy to say that the only reason Mr. Athlete X is using product X is because he is paid to do so. What is unique about Hammer Nutrition supplements is while they do have many sponsored athletes, they have even more athletes who choose to use it as their primary source of fuel for sports and races. No money, no fame, just for the effectiveness of the results the products bring.

Preservative Free. Supplement manufacturers do whatever they can to increase profits. One technique is to increase the shelf life of a product. If the shelf life is longer, the product can be produced in higher volumes and can sit on the shelf longer without expiring. Hammer Nutrition supplements are very unique in that they don’t put preservatives in their products. Their motto is that preservatives aren’t going to help you perform better, so why put anything in the product that might potentially take away from its effectiveness?

Premium Ingredients. Erring on the cheap side when it comes to ingredients in supplements is really easy. Everyone is trying to cut corners one way or another. One things that Hammer Nutrition has found is that natural ingredients work better and by using natural ingredients inside of supplements (albeit at a higher manufacturing cost) the athletes who used the products performed better. Thus their line uses natural versions of the ingredients to provide maximum benefit to the athletes.

Great Taste. With many endurance sports you are required to drink quite a bit of a supplement. Over time if the product flavour isn’t quite the best, you can really start to dislike a product. What is great with Hammer Nutrition is they create such amazing flavours. They even have many of the products that you would use for long duration prepared to be subtlety flavoured. This means that the flavour isn’t overbearing or too sweet. It is just the right flavour.

Designed by Athletes. Nothing is worse than having supplements designed with little to no input from the actual users of the products. Luckily for Hammer Nutrition users, their products are designed by their owner and top management team, which happen to all be endurance athletes. This means that ever Hammer product that goes out on the market, has already been created to fill a purpose and solve an issue that an athlete already has encountered. The right product for the right situation.

At the end of the day, Hammer Nutrition supplements are something that anyone should consider if they want to play any sport at a high level. Not that you need a supplement to play as this is untrue. It is just if you want to fuel your body properly and ensure you are not depriving your body of essential minerals and such, fueling becomes mandatory at the higher levels. What is great with these products is they are friendly for diabetics, the athletes choice and even preservative free. They use premium ingredients, taste great, even designed by the very athletes who use them. If you are in the market for any type of endurance supplement, the brand to definitely take a look at and read up more on is Hammer Nutrition.

scoobysworkshop.com In this video were gonna talk about my number one favorite supplement, caffeine! Caffeine is a cheap and effective supplement for bodybuilders and endurance athletes alike. In this video we will talk about what kind of caffeine to take, how much to take, when to take it, caffeine tolerance, and also about what the research says. Caffeine comes in different forms and surprisingly, coffee is not the best way! Several studies have shown that the anhydrous caffeine in the pill form is more effective in improving perfomance than the caffeine in coffee. If you want to maximize your performance, you should use the pill form. Two added benefits of using caffeine pills, first its far cheaper. For the price of one fancy starbucks coffee you can buy a bottle with 100 doses of caffeine in it. The second benefit of using the caffeine in pill form is that you know your exact dosage. Speaking of dosage, lets talk about how much to use. Oddly enough, more is not better. Several studies have shown that there is no increase in strength or endurance if you consume more than the recommend amount of caffiene. This makes caffeine unlike many other supplements. So, how much should you take? The research shows there is no benefit to taking more than 6mg/KG before your sports activity, I would recommend half that or 3mg/kg – so for a 150lb person thats 200mg. Take your caffeine about an hour before your lifting session and take it at most once per day. If you dont want the …

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