Common Aerobic Exercises

Within a training program, the main advantage of the aerobic exercise would be to enhance the oxygen circuit in the body, by direct stimulation of lung area, heart and the vascular system. The process is definitely an energy-producing one. Nearly all physical training methods include some form of cardio, or aerobic exercise. Variations do occur in format, training routine and intensity level.

Thus, moderate types of aerobic exercise designs include fast walking, swimming or cycling, while the more extreme types are dancing, step aerobic, running or stair climbing. Everything depends on your opposition level. However, point out should be made how the problem level should be elevated steadily, otherwise you attack the plateau and no positive result arrives out of your training.

Aerobic exercise as well as fitness stay in contrast with power training which is a form of anaerobic exercise.

The difference lies not only in the oxygen level, but also in the muscular contraction, the energy generated in the muscle and the length of the routines. A great training plan needs to include both aerobic and anaerobic exercises so that the entire body is stimulated correctly.

In fact an aerobic exercise compliments an anaerobic one because of the higher demands for energy that show up throughout training. Throughout aerobic routines the carbs taken from diet are transformed into energy, which keeps the body able to cope with all the effort level.

There are 2 types of advantages drawing from aerobic exercise: health advantages and efficiency advantages.

Well being Benefits include:

-lower blood pressure;
-correct breathing and optimal oxygenation of the entire body;
-an improvement in the number of red blood cells;
-lowering the risk of depressive disorders;
-improved tension management;
-lower threat for diabetes;
-good sleeping patterns.

Performance Benefits cover:

-higher stamina because of the higher storage of energy molecules (carbs and fats) in the muscle mass;
-fat burnout throughout exercises;
-speedy recovery following strenuous physical effort;
-efficient neo-vascularization with the muscle tissue because of the superior blood movement.

It is recommended to bring in a form of aerobic exercise in your training program because of the advantages connected with it. The wide range of choices permits one to find the right type of aerobic exercise, the one that best fulfills the fitness and excess weight loss needs of the individual. Cardiovascular training doesn’t have to be dull or tiresome: you can make it as fun and as interesting as you like.

You just need to be constant in training because your health depends around the amount of physical activity that you perform!

Common Myths About Women and Resistance Training: Vital Facts You Really Should be Aware of

Article by Dave Williams

Common Myths About Women and Resistance Training: Vital Facts You Really Should be Aware of – Health

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Strength training has garnered a lot of following these days. Not only does it develop strength and enhance muscle tone, it also does its share in shedding off excess body fats which makes it a great exercise program to go with regular cardiovascular workouts. It also works towards improving balance and flexibility. Another benefit that makes resistance training so attractive for many fitness enthusiasts is that it is a versatile form of workout. Whether you use your own body weight or free weights or you do it in the gym or at home, on land or in water, doesn’t really matter– the philosophy remains the same: Some form of resistance is used to give intensity to the workout.

The same should go for gender, too. Both men and women should be able to engage in strength training. Unfortunately, many myths have surrounded resistance training for women. One of the most common myths that surround this exercise routine especially when training with weights is concerned lies in the mistaken belief that women who train with dumbbells or other resistance equipment will eventually bulk up. One thing that must be remembered is that unless a particular woman will work with weights with the aim of getting bigger, bulkier muscles in mind, then regular resistance exercises won’t give that to her. Women simply do not have enough testosterone to give them the kind of bulk that they fear they will have when they train with weights. Besides, it’s going to take a lot heavy lifting and a long period of training for women to develop a bulky muscle mass. Regular resistance training for women simply tones muscle, enhance strength and aids in weight loss.

Another myth that viciously goes around is that most resistance training equipment available in the market today are made with men in mind. While that used to be true, there are many resistance training equipment made specifically for women nowadays. Adjustable dumbbells with smaller grips, exercise balls and resistance bands that are fashioned with the female frame in mind are now widely available in the market.

Finally, a common myth that must be dispelled regarding resistance training for women is that free weights and equipment are needed to engage in it. As has been mentioned earlier, resistance training can be conducted using only your own bodyweight as the resistance. Push ups, pull ups, crunches and sit ups are just some of the common bodyweight exercises that can be done right at home with programs like the Insanity workout, what’s important is that adherence to proper form must be observed in order to avoid strain and injury. Others argue that these exercises do not provide the same degree of resistance. However, this is simply not true. When bodyweight exercises are done with increasing levels of intensity, it even exercises multiple muscles and joints in the body, making it a more effective form of resistance training compared to free weights.

Resistance training is definitely an ideal exercise for increasing strength, promoting weight loss and developing improved muscle tone. With these myths dispelled, it’s time to go girl and get one hell of a work out!

About the Author

Be sure to check out the Insanity workouts by Shaun T. It is excellent, check it out. Last but not least, be sure to read our complete Insanity results, you’ll definitely enjoy it.

Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.

Dave Williams

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Is Low Back Pain Inevitable? Tips On how to Avoid this Common Ailment

Article by Eric Comforth

Low back pain is experienced at some time by most people, but can be lessened or avoided with lifestyle changes.

It is quite likely that you may experience low back pain at some point in your life. In most cases, low back pain is not a long term condition and goes away with rest and basic home treatments. However, it’s estimated that from fifteen to thirty percent of Americans suffer with chronic low back pain, disabling more people than heart disease or cancer.

One of the most common causes of low back pain is overuse of your muscles. This may occur from lifting something heavy or from doing some kind of hard work you don’t normally do. These types of minor back injuries can usually be handled at home without a doctor’s intervention. The best way to get low back pain relief is to rest the affected muscles for a couple of days. Lying on a heating pad or applying a hot pack of some sort is also an excellent low back pain treatment.

Most low back pain will go away within a few days, although a few weeks is not uncommon. Stay as active as possible and take ibuprofen or paracetamol. You can return to your normal activities before you are completely pain free, as long as these activities don’t put a strain on your back. The main thing to avoid is further weakening your core muscles as this will make you more prone to future injuries.

Any low back pain that lasts longer than twelve weeks is referred to as chronic low back pain. Chronic pain can be attributed to many causes. Sometimes it’s caused by repeatedly performing movements that are not good for your back. It may result from an injury or accident. In other cases, chronic low back pain is a signal of more serious illnesses or degenerative diseases.

Almost all of the causes of low back pain can be prevented with lifestyle changes and attention to your posture. Poor sleeping positions may lead to low back pain. Obesity or weight gain during pregnancy may cause stress on your lower back. Even seemingly unrelated conditions like smoking, stress and depression can result in minor low back pain. It’s been proven that smoking reduces blood flow to your lower spine and causes disc degeneration.

Low back pain affects men and women equally. As you might suspect, back pain becomes more prevalent as people age. Most degenerative joint diseases are due to aging more than any other factor. In the past, low back pain among pre-teens was rare, but the introduction of backpacks and heavy schoolbooks have contributed to an increase in the number of children reporting problems with low back pain. School children can lower their risk of developing low back pain by not carrying all of their books every day and by wearing their backpack on both shoulders, balancing the weight evenly.

The best low back pain exercise involves gently stretching the muscles of your lower back, especially before you begin any exercise or exertion. Try to keep your weight balanced when you’re standing up and avoid slouching. If you work in an office environment, make sure that your workspace is designed to reduce strain on your back. Low back pain is best avoided by maintaining an overall healthy physical condition rather than trying to concentrate specifically on back exercises.

If you haven’t experienced low back pain yet, you’re almost guaranteed to experience it in the future. By understanding the causes and how they result in low back pain, hopefully you can reduce the severity of any pain you have and quickly travel the road to complete recovery.

Related Low Back Articles

Common Misunderstandings About Ballet Stretches and Doing The Splits

Article by Dianne M. Buxton

I am flabbergasted at the misunderstandings being perpetuated about doing the splits. Ballet stretches taught properly help with muscle flexibility. Ballet exercises in soft shoes and pointe shoes all require the correct posture and alignments. Doing the splits for a jete or a penche does not come naturally to many dancers. So how do they make it look right?

One of the biggest reliefs I had when I went from amateur to professional training was that hips do not have to be square in a derriere (behind you) position. Including doing the splits.

I started my training in the R.A.D. system. I had natural turnout. It looked great except when I did a tendu (French word for stretched) derriere. We had to keep our hips square. In more advanced classes the developpe to the back, and attitude positions still looked terribly turned in. Naturally the students would go for height, which opened our hip. Our teacher would correct our hips, placing them back to a square position, and both the height and turnout looked miserable.

When I got into classes taught by teachers from The National Ballet of Canada, I was elated to find I could open my working hip. The waist, upper back and shoulders had to stay square, but not the hips. I finally and instantly had a professional looking line in arabesque, attitude, etc. When I explained how I had been taught they said “no one can do that!”

Another absurdity is that some people will never do the splits due to hip deformity.

Doing the splits depends on overall hyper-mobility. Not only hamstrings and quads need to be extremely flexible, but your postural muscles, the iliopsoas, needs to be very flexible. Hyper-mobility of the joints is an extra blessing for doing the splits, but creates a lot of problems too.

A professional ballet dancer will do whatever it takes to get a good line in a split jete or penche. Those who cannot do the splits perfectly open the hip more, and sometimes slightly bend the leg so that their foot lines up with the hip, and even though the entire leg is not lined up, the illusion of the splits is seen.

The hard and fast rules of ballet technique are for safety – for prevention of dance injuries. Getting the right line allows for accommodations that skilled teachers know how to teach.

Stretch after your ballet exercises when you are warm. Relax your muscles first. Use a rubber ball to knead out the worst tension. Then stretch gently in correctly aligned positions. You will improve your muscle flexibility, and you may end up doing the splits. But if you never do, it is not going to kill a dance career.

Get more safe technical advice found here in professionally written ballet manuals.

More Ballet Stretches Articles

Women’s Weight Training: 5 Common Myths and Realities

Article by Patricia Zelkovsky

Weight training and Men have always been the norm since the start of time, women who enter weightlifting or any other strength portraying activity had always been portrayed as masculine and taboo.

However, nowadays weight training is an important part of keeping healthy and a lot of women are practicing it and since it is a male-dominated field most myths are based on the male’s anatomy and women think they will get the same results as their male counterparts.

Here are some examples of common myths about women’s weight training:

Common Myth #1- Exercise Increases Your Chest Size.

I’m sorry ladies (and gentlemen) but breasts are composed mostly of fatty tissue and fat can never turn into muscle. Thus, it is impossible to increase breast size through weight training but instead, if your body fat goes lower than 12 percent your breasts will become smaller.

The Reality Is: Weight training increases the size of your back and this creates the misconception of confusing a bigger “back size” from an increase in cup size. The only way to increase your breast size is to get fatter. It is after all composed of around 90% fat tissue.

Common Myth #2 – Weight lifting will make you bulky and muscular

This is one of those myths that derive from a male’s result of weight training. Males and Females have different hormones and women don’t and can’t produce the same amount of testosterones as males do. Testosterone is one of the main hormones that build up muscle size and without this women have a hard time gaining big muscles.

However, most of the images being shown in television and other sources of media always portray female bodybuilders that are as muscular as men.

The Reality is: Most of these women use anabolic steroids along with other drugs and supplements to grow to their size. Some of them also have good genes and exceptional work ethic that allow them to gain muscle quickly when they workout and lift heavyweights for hours.

They did not get as muscular naturally. It is just physically impossible. Women who do weight training without the use of steroids get the firm and fit cellulite-free looking body that you see in most fitness shows these days.

Common Myth #3 – If You Stop Your Weight Training Your Muscles Turn Into Fat. This is like saying that oil and water can mix. Muscle and fat are two totally different types of tissue. What usually happens is that when people decide to stop their weight training programs they start losing muscle due to inactivity (use it or lose it) and they also usually drop their good balanced diet as well.

Thus, bad eating habits combined with lower metabolism due to inactivity, and lower degrees of muscle mass, give the impression that the person’s muscle is slowly turning into fat.

The Reality IS: While the muscle is being lost due to inactivity, fat is accumulated at the same time.

Common Myth #4 – Weight training will make you stiff and musclebound.

This is one of the most common myths, even with guys. Some people they will turn into robotic and lose their natural grace.

But Reality is: Most of those who are stiff musclebound people are already that way before weight lifting and that If anyone performs all the exercises through their full range of motion, flexibility will increase.

Exercises like flyes, stiff-legged dead lifts, dumbbell presses, and chin-ups stretch the muscle in the bottom range of the movement. Therefore, by performing these exercises correctly, your stretching capabilities will increase.

Weight training will not only burn off excess fat but will tone and sculpt making a women’s body curvy and sexy. So women if you want to look slimmer, toned and feminine, look into adding weight training as part of your fitness workout.

Find More Women S Weight Training Articles

Common Aerobic Exercises

Within a training program, the main advantage of the aerobic exercise would be to enhance the oxygen circuit in the body, by direct stimulation of lung area, heart and the vascular system. The process is definitely an energy-producing one. Nearly all physical training methods include some form of cardio, or aerobic exercise. Variations do occur in format, training routine and intensity level.

Thus, moderate types of aerobic exercise designs include fast walking, swimming or cycling, while the more extreme types are dancing, step aerobic, running or stair climbing. Everything depends on your opposition level. However, point out should be made how the problem level should be elevated steadily, otherwise you attack the plateau and no positive result arrives out of your training.

Aerobic exercise as well as fitness stay in contrast with power training which is a form of anaerobic exercise.

The difference lies not only in the oxygen level, but also in the muscular contraction, the energy generated in the muscle and the length of the routines. A great training plan needs to include both aerobic and anaerobic exercises so that the entire body is stimulated correctly.

In fact an aerobic exercise compliments an anaerobic one because of the higher demands for energy that show up throughout training. Throughout aerobic routines the carbs taken from diet are transformed into energy, which keeps the body able to cope with all the effort level.

There are 2 types of advantages drawing from aerobic exercise: health advantages and efficiency advantages.

Well being Benefits include:

-lower blood pressure;
-correct breathing and optimal oxygenation of the entire body;
-an improvement in the number of red blood cells;
-lowering the risk of depressive disorders;
-improved tension management;
-lower threat for diabetes;
-good sleeping patterns.

Performance Benefits cover:

-higher stamina because of the higher storage of energy molecules (carbs and fats) in the muscle mass;
-fat burnout throughout exercises;
-speedy recovery following strenuous physical effort;
-efficient neo-vascularization with the muscle tissue because of the superior blood movement.

It is recommended to bring in a form of aerobic exercise in your training program because of the advantages connected with it. The wide range of choices permits one to find the right type of aerobic exercise, the one that best fulfills the fitness and excess weight loss needs of the individual. Cardiovascular training doesn’t have to be dull or tiresome: you can make it as fun and as interesting as you like.

You just need to be constant in training because your health depends around the amount of physical activity that you perform!

One Common Theme Across All Weight Training Programs & BodyBuilding Programs : Perform To Your Maximum To Build Muscles

Article by Nick C.

One Common Theme Across All Weight Training Programs & BodyBuilding Programs : Perform To Your Maximum To Build Muscles

This is one concept that gets emphasized in most of the Weight Training Programs & BodyBuilding Programs but is ignored by most of the trainers most of the time. The idea is in fact quite simple – train your body to a point where it can take no more. This concept is often referred to as High Intensity Training. In simple terms it means that you should push your muscles to the point where they really cannot take anymore of the stress. It is at this point that you achieve that phenomenal growth.

This idea is vital and perhaps the biggest barrier between those who are successful in building muscles against those whose efforts go in vain and they do not achieve the maximum output of their workouts. More than often the difference is a result of something very minor and negligible. More than often the difference comes up because of that last 1% of effort that is neglected.

Having said that let me elaborate on idea a little more. The main mantra of bodybuilding success that is highlighted in most Weight Training Programs & BodyBuilding Programs is intensity and progression. It is just about how much intensity you are ready to put into your workouts. In simple terms it turns out how much effort do you put in your each workout, each set, each rep. This is going to determine wether you are going to trigger that adaptive muscle response or not. Remember your first few sets are just to warm up those muscles and bring you to that state where your muscles become fatigued and every extra rep that you do demand a lot more effort from them.

The second mantra in most Weight Training Programs & BodyBuilding Programs is progression, explaining in simple terms it is continuously increasing the load that you can take. After sometimes your muscles get accustomed to the weight, performing 20 push ups daily for a year will not help you really gain a lot of muscle mass. You need to make a progress by gradually increasing the weights or stress that you are putting on your body muscles.

Most of the people miss out on these two by a small margin. The most common cause is that little lazy attitude where they walk into a gym as if they are out to stroll and relax. They will do few push ups and then look around and then do the rest of them or they will just throw around a few weights and think they are done. It is this approach that lets them down. When one enters the gym the focus should be on putting your hundred percent. When you are doing push ups try to do them in the fastest time with maximum effort. Try to minimize your gym time accordingly by focussing only on your workouts and giving them your hundred percent attention.

Most of the Weight Training Programs & BodyBuilding Programs focus on the same idea only. Sean Nalewanyj’s Truth About Building Muscle, is one such program that pus the maximum emphasis on this kind of intensity training. It is one of the top BodyBuilding Program and bodybuilding program. Here is an in depth review of sean nalewanyj’s truth about building muscle. Other really good BodyBuilding Program is The Musclehead. You can read complete review of The Musclehead for more details.

If you are looking for a Weight Training Programs & BodyBuilding Programs for building up muscle I suggest you to read this detailed article on Weight Training Programs & BodyBuilding Programs . It gives you a much better idea on how to choose a BodyBuilding Program that completely meets your needs.

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