Equipo Fitness

How to do Push Ups Perfectly

How to do Push Ups PerfectlyPush-ups aren’t just for those super athletic sorts you see on TV or films. These exercises are an effective and cheap way to hone your upper body.

No other movement is quite as effective at strengthening your chest, deltoids, lower back and triceps as the good old push-up. When done perfectly push-up’s controlled movements offer three types of muscle-building resistance (isometric, concenctric and eccentric) whilst getting all the muscles to work together.

What follows are details on how to perform push-ups correctly:

1. Lie flat on your chest, legs together, with your hand palms flat on the ground next to your shoulder, slightly in excess of your shoulder width. Your only your toes should be curled round and flat on the floor so as to soon be able to take the weight of your body.

2. Look forward, not down towards the floor. Ensure that only your chin is the part of your face that may touch the floor.

3. Keeping your whole body rigid/ straight you then need to straighten your arms so as to elevate your body off the floor. Aim not to arch your back or bend your legs.

4. When your arms start to straighten up exhale the air from your lungs.

5. Take a moment to pause whilst at the highest position possible.

6. Using your arms, lower your body slowly to the floor. As you bend your arms remember to keep your palms in a fixed position on the floor. As usual your body must be kept straight in a rigid fashion, legs and feet together.

7. Keep lowering your body right until your chest touches the floor. Try not to let your back arch. Your knees should not make contact with the floor. As you bend your arms breathe in.

8. Take a moment to pause, then begin the whole process again to perform the second push-up. Start to straighten your arms and exhale as you rise.

Modifications and things to be aware of:

If you want to make the push-ups easier rest your knees on the ground at all times, and/ or have an exercise partner place their fist on the ground below your chest to stop you lowering your body as far.

A variation on this exercise is to perform it whilst leaning against a vertical wall. This is called the ‘incline push-up’.

Importantly, if you have any physical ailments that hinder this exercise in any way stop engaging in physical exercise and seek professional medical advice on the situation.

Many Strive For Body Fitness

So few people recognize that true fitness involves the entire human being including the body, the mind and the spirit. There are statistics which show that, after years of training in body building, many of the persons who practiced this sport turned to fitness. Bodily fitness is being able to deal with and handle the daily stresses of life, good physical and mental health, especially when maintained by proper diet, exercise, and habits.

Does our physical exercise have anything to do with the fitness of our body? By participating in a physical fitness program that trains the body to work as one complete unit and that understands all physical abilities must be trained to complement the others. People that have developed the abilities to survive, flourish and excel in the natural environment, through either superior genetics or proper physical training, normally have the hard, lean and muscular body that exemplifies these traits.

To have the physical abilities to survive, flourish and excel in our natural environment, and the lean, hard and muscular body that exemplifies these abilities, is not a vain, selfish desire. Total fitness is the ability to effectively use and integrate different physical abilities into a fluid and successful completion of a task. Another advantage of fitness is a richer and more varied area of exercises, inspired from the complex training of body building but also of many other sports.

If you have a weight loss coach he or she will help you each and every step of the way providing you support, motivation, and will teach you the secrets that all slim people know, so that you can lose weight in a healthy way and allow you to maintain your weight and get back to your body perfect fitness and health for life A coach will provide you a one-on-one daily support as you pursue your life long dream of permanent weight loss and getting back to a healthy lifestyle.

Eating tips will help keep you on the right track, when it comes to living a healthy lifestyle. For twenty minutes your body gets a spinal massage, your mind is allowed to float freely between the left and right poles of your brain, your lymph and blood systems are allowed to clear themselves of toxins, each organ of your body receives the most efficient flow of energy, and you feel connected to the universal source.

Remember that you need carbohydrates for energy and if you are working the right factors in the right way you are going to need those important complex and essential carbohydrates for keeping your energy level up and helping refuel your body. With a home gym, a Bowflex for example, you don not need to go anywhere, stay at home or office and do your body weight exercises. If you are purchasing fitness equipments, you must read the fine print and ensure that the equipment you are purchasing is suitable for you or not.

There are numerous fitness equipments available in the market and on the Internet you can find many to choose from. It does not have to be new. Also remember: physical activity everyday is the key to fitness.

Can I Lose Weight And Build Muscle Size At The Same Time

As a fitness personal trainer and weight loss consultant, I am often asked this question,”Can I lose weight and build muscle size at the same time?”

Now let me ask you a question. If you are building muscle mass, then you are building body tissues and since muscles are dense body tissues, they are heavy. That being the case, when building muscles, you must be gaining and not losing weight right?

What these folks actually meant was that whether they can lose body fat and build muscle mass at the same time. Yes, it is possible to lose fat and build muscles at the same time. However, the process can be rather complicated and it takes alot of discpline and knowledge to do that. Furthermore, results may be even slower than the conventional 2 steps bulking up and cutting down phase method.

You see, losing fat and gaining muscles are at odds with each other. This is because to lose body fat weight, you have to eat less calories than the energy your body used up in your daily activities. On the other hand, to gain muscles you have to eat more calories than your body used as its energy source. So they are contradictoins.So how to achieve the desired result simultaneously?

Well, as I said, it can be done but is quite complicated. This is the reason why most professional bodybuilders train in 2 phases. The bulking up phase and the cutting down phase.

The bulking up phase is when the bodybuilders train to put on muscle mass and don’t even think of losing fat. In this process, they will actually be putting on alot of weight. They will put on muscle weight as as well as some weight from body fat because they have to eat alot to put on huge muscle mass.

When these bodybuilders put on enough muscles, they will then begin the cutting phase. It will also be alot easier to lose fat now because all the muscles they put on will help them to burn calories fast. Yes, muscles burn more calories because they need calories to sustain them.So these body builders become natural fat burner with their high metabolism at this stage.

The cutting phase is when the bodybuilders cut fat from all over their body to get that ripped definition. For ordinary people in this phase, they will get to see their body toned up nicely, their six pack abs will also begin to show. So if you want to have a well sculpted toned body, then take this 2 step approach to build muscles size first and then cut the body fat when you achieve the muscle size you wanted.

What Features Are Best In An Exercise Treadmill

Treadmills are relatively inexpensive pieces of equipment that you can purchase for your home gym. Treadmills can be small manually powered units that are easily stored. They can also be large motorized units that essentially become a permanent feature of your floor plan. Treadmills are used for home fitness, in commercial gyms, for medical tests, and for other unrelated purposes. Used correctly, treadmills can offer excellent conditioning and health benefits to those individuals who use them.

What Kind of Treadmills are There? Treadmills range from simple to complex. If you are going to purchase a treadmill for home use, then you must make certain that it suits your current physical needs and that it is expandable to meet your future needs. However, it is equally important to purchase a machine that is not going to present too much of a challenge to your or exceed what you perceive are your eventual needs. If your exercise equipment is too complex, you will be less likely to use it, preventing you from enjoying its benefits.

When you prepare to purchase your home treadmill, be certain you do your research first. Measure the floor area in which you will keep your treadmill. Don’t plan to keep your treadmill in the closet and take it out to use. You will never do it! Once you have your place selected for your treadmill, research the brands that make machines that fit that size space and have the features that you think you will use. All of these decisions are important in choosing between the many machines that are out there. Do not be attracted by all of the bells and whistle that come with today’s machines if they will only prevent you from using the machine at all.

One thing that you will need to decide is if you require your machine to have a motor or not. Motorized machines exist in a variety of complexities that offer the flexibility to suit a number of users. However, manual treadmills are easier for the average home user to maintain. Manual treadmills are also frequently less expensive than motorized treadmills. Only by comparing the advantages offered by each kind can you determine which best suits your needs.

What are the Benefits of Treadmill Exercise? Teadmills allow people to exercise indoors, even when the weather prevents them from going outside for a walk or for a jog. If they have certain displays, they can also monitor heart rate and estimate calorie use. It is possible to use your treadmill for strength training and endurance building, as well as for weight loss. Using a treadmill, whether in a gym or at home also permits the user to go for walks or jogs, even when the area in which they train is dangerous for them to do so.

Disadvantages do exist to treadmills, of course. After an extended period of use, some people can find treadmill workouts to be boring. Also, treadmills are not safe to have around small children if those children can access the machine without parental supervision. For the most part, however, purchasing a treadmill for home use can add a new dimension to your workout.

Having Fun With Trampolines

 A trampoline is essentially a gymnastic and recreational equipment made of a steel frame with a piece of taut, strong fabric stretched over it using coiled springs as anchors. The attached fabric or strong canvas sheet is used for tumbling. Innovative trampolines are made of dense net, stretched elastically on a frame of varied shapes. Durable materials like tarpaulin are often used as an alternative to nets.

Trampoline inherited its name from the Spanish “trampolín” meaning a diving board. Trampolines were first used by the Eskimos who used to toss one another up into the air on walrus skins. The first modern trampoline was built by Larry Griswold and George Nissen in 1934. They later established the Griswold-Nissen Trampoline and Tumbling Company in 1942 and began making trampolines commercially in Cedar Rapids, Iowa.

The United States Navy Flight School used trampolines in its training of pilots and navigators during World War II by allowing pilots to practice their orientation. Trampolines were also used in the space flight programme to help train astronauts in experiencing various body positions in flight.

Since the year 2000 trampolining was introduced to the Olympic Games as a competitive gymnastic sports. In competitive trampolining the user is allowed to bounce as high as ten metres.

Trampolines are of two types, recreational and competitive. Recreational trampolines are generally circular, octagonal or rectangular shaped, and the materials used such as the springs and the bed fabric are not as sturdy as that of competitive trampolines. On the other hand, competitive trampolines are made of stronger and less-elastic fabric, with the trampoline’s elasticity provided only by the springs. The frames of competitive trampolines are made of steel that can be folded up for easy transportation to competition venues.

Some of the popular and essential trampoline accessories include covers, safety nets, ladders, anchors, tents, trampoline bounce boards, trampoline enclosure locks and spring tools. Trampoline weather covers protect the frame pads, material and stitching on the mat of the trampoline against UV rays. Trampoline accessories such as nets, also known as trampoline enclosures, are constructed with zinc tubes and a tough polyethylene net to add extra safety to the trampoline. With the growing popularity of trampolining, more and more trampoline accessories are available at reasonable prices.

Trampolines can be used for entertainment. They are also used for diverse activities such as physical education, competitive gymnastics, diving training etc. In recent times, trampolining has become a popular sport among children, as they never seem to lose their enthusiasm for trampolining.

Why It is Crucial To Exercise Daily To Keep Your Mind And Body Fit

Do you exercise? If not, it is truly important for both your physical health and your mental health. Yes, even your brain benefits from regular exercise. This is only one of many reasons why exercise is so important.

Daily exercise is one of the largest contributors to a trim body. Exercise helps tone muscle and reduces unwanted body fat. By exercising, you burn off the foods you eat. As you increase your calorie intake, excess calories turn to fat. That fat sits on your body putting you at risk for a number of troublesome issues. Exercising helps burn additional calories, so the balance of what you eat and how much energy you expend is closer to a normal level.

Heart disease is the number one killer in today’s world. Risk factors for heart disease include family history, obesity, smoking, excessive alcohol, and drugs. Exercising can help keep the heart pumping normally and prevent obesity.

High cholesterol is another link to heart disease. Exercising can keep your triglyceride levels down. It also helps lower HDL levels. For this reason, this is additional proof that exercising helps keep you healthy.

Cancer is another deadly ailment. Some cancers are linked to being overweight. Breast cancer, prostate cancer, and uterine cancer have all been proven to be more common in overweight people. By exercising to keep the weight down, you can possibly prevent yourself from developing cancer.

You hear a slew of information about the increase in Type II Diabetes. The majority of cases of Type II Diabetes are linked to obesity. By exercising, you can keep your weight down and prevent this disease.

High blood pressure is linked to both heart disease and strokes. Studies show that daily exercise for at least ten to twenty minutes can cause a sharp decrease in your blood pressure readings.

Stress can lower you immune system. Exercise helps ensure that the brain is producing ample levels of serotonin. By functioning with proper levels of serotonin, your body is able to fight off disease or feelings of danger properly. The same is true of the other endorphins. They can help keep you from slipping into depression or feeling blue. It takes no more than 15 minutes for the endorphin levels to increase.

People who are in shape and exercise regularly find that they have more energy, enjoy sex even more, and become less reserved around their partner. For this reason, exercise can even help revitalize a troubled marriage or relationship.

By feeling better physically, you will also find that emotionally you are much happier. You will no longer worry about your appearance to others. You will enjoy how you look in certain clothes. Overall, exercise is beneficial to both a body and mind!

Is Walking 30 Minutes a Day Enough

The benefits of regular exercise are well documented. According to the Surgeon General Executive Summary on Physical Activity and Health, higher levels of physical activity are linked to lower overall mortality rates, decreased risk of cardiovascular disease, prevention or delay of high blood pressure with aging, decreased risk of colon cancer, lower risk of diabetes, lower risk of obesity, and improved mental health. Other benefits include better sleep, improved brain function and increased aerobic capacity.

Regular walking at just a moderate pace is a fabulous way to improve your fitness. It is cheap, convenient, low impact, not too difficult, and can easily be broken down into 2 or 3 sessions a day if you do not have time to get it in all at once. Is 30 minutes of walking a day at a moderate pace enough?

Walking by itself is obviously great exercise, and yes, 30 minutes a day is enough to provide significant health benefits. However, there may be a difference in health benefits depending upon how fit you are based on aerobic capacity. According to an article in the Sept-Oct 2006 issue of American College of Sports Medicine Health & Fitness Journal written by David Swain, PhD., a professor of exercise physiology at Old Dominion University, most regular exercisers have a 30% reduction in coronary artery disease risk over sedentary people, but those with the highest aerobic capacity have more than double the protection against heart disease.

Aerobic capacity is boosted by increasing the intensity of some workouts. If you want to see continued improvement, then go ahead and gradually introduce something a little more intense just once or twice a week. A good way to start is to try adding several 1 minute jogs or a power-walking gait to your usual walk. Other options would be to find a hill to walk up or head to the gym for a short hard easy bike or stairmaster workout.

The idea is to elevate your heart rate to a level above what you are accustomed to for short periods of time with alternating recovery breaks. Chances are good you will begin seeing improvements after just a few of these higher intensity workouts.

You can gradually continue the progression by increasing the length of each quality interval until you are able to continually exercise at a higher intensity. Remember, you only need to do this once or twice a week to raise aerobic capacity.

Increasing exercise intensity is not recommended for everybody. For example, the presence of cardiovascular disease risk factors such as smoking, age over 40 years, diabetes, family history of early heart disease, high blood pressure, and abnormal blood lipids is a major concern.

If you have 2 or more of these risk factors there is a greater chance that you may already have some degree of coronary artery disease, and exercising harder puts you at much greater risk for cardiac problems. Perhaps you heard about the recent death that occurred during the Marine Corps Marathon.

Another concern would be exercise compliance. Not everyone enjoys higher intensity workouts, and if you hate what you are doing, the next thing you know is you’ll be looking for excuses to skip workouts.
If that is the case, you are better off keeping the pace slower and more comfortable.

A Treadmill Exercise Routine Provides Advantages for Your Health

Studies have shown that walking is the premiere exercise. It can be done by almost anyone at anytime. Walking on a regular basis helps one live longer and healthier.

There are many people who do not exercise simply because they don’t know what to do or exercise is inconvenient. A simple treadmill exercise routine is the answer for many people as it is convenient, readily can fit into one’s schedule, offers healthy benefits anc can be fun too. Taking control of the exercise is important for a good treadmill exercise routine.

Treadmill exercise routines provide the typical benefits of a cardio exercise. A person walking on a treadmill can strengthen the heart and improve their cardiovascular fitness. This will improve one’s blood circulation and maintain good heart blood pressure.

Of course using this exercise machine does not guarantee a longer live but the fitness benefits gained will provide a healthier and better overall quality of life. Additionally this exercise tends to play on a person’s genetic traits and in this respect may prolong a one’s life.

The use of a treadmill exercise routine does not take a great deal of time to provide beneficial results. Many people are able to do their routines over a lunch break. Experts can recommend a complete series of plans for routines to do on different days to keep your exercise from becoming too routine and mundane.

A typical routine usually provides a mix of hill climbs, long slow easy walks, brisk power walks, and speed intervals. One can also add unique strength moves and perhaps use hand weights to create a cumulative effect for overall fitness.

One idea for a treadmill exercise routine is to create a 3 month plan. During each week within this plan create different routines and goals for each week. If you are just starting week one might just be slower walks to get comfortable on the treadmill. Then for the next few weeks you might designate some days of the week as cardio days, some as strength days etc. Then craft a plan so that each Monday you will be doing a particular routine until you get everyday planned for you 3 months.

You will want to have some days for inclines and some for intervals. You may choose to have one day that has a little bit of each technique. Write your plan down and keep a journal of your progress. At the end of your 3 months, evaluate your treadmill exercise routine and use your notes to create a new plan or just tweak your existing plan for use for another 3 months.

While this is just an example to get you thinking, remember there are internet resources and books that detail additional ideas that you can use to create your own treadmill exercise routine.a

Treadmill Running Tips

Running is a beautiful way to get fit. It is so simple and so basic, and while it can be difficult at first, the rewards come quickly to those who persist.

Running is also one of the most efficient ways to burn calories. As a cardiovascular exercise, it reduces the risk of certain diseases, strengthens the heart and lungs, and boosts confidence and energy.

Many runners are so hooked that it is a real bummer when we get too busy or when bad weather moves in and we have to take a day or two off. That is when many runners turn to the treadmill, which can be used any time of day and during any season.

Here are a few points to consider when you begin your treadmill running regimen:

Why run on a treadmill?

Beyond the obvious benefit that you can run anytime, day or night, in any kind of weather, running on a treadmill can actually be safer than running outside.

Treadmills offer a smooth running surface that can be easier on your joints than running outside on the pavement, as long as you are exercising proper technique. On a treadmill, you do not need to worry about twisting an ankle on an uneven trail. You also do not need to worry about encountering strange people, dogs, or wild animals.

Treadmills also make it easy to determine your pace and incline. It is fun to measure your fitness via statistics, which are clearly calculated and displayed on a treadmill throughout your workout. By using a treadmill, you will know how it feels to run a certain pace and incline, and you can begin to challenge yourself a little bit at a time by making gradual adjustments.

Part of what I love about running is getting out into the sunshine and the fresh air, so the treadmill will never totally replace my outdoor running regimen, but there are plenty of days (particularly in my climate zone) when it is the best alternative.

How can I maximize calorie burn on a treadmill?

The secret to a great workout on a treadmill lies in your ability to vary your intensity.

By using either preset running programs on the treadmill, or by manually adjusting the incline and speed, you can challenge yourself with an interval workout, which is a fantastic way to help you progress to new and better levels of fitness.

To begin an interval workout, make sure to warm up for a half mile or so. Then set the treadmill on a speed lower than you are accustomed to running. Alternate a faster speed with that slower speed for specific time intervals, ranging from one to five minutes. If you are a beginner, aim for five intervals, gradually increasing the number of intervals, as well as the top speed, as you progress.

You can also vary the incline. Try alternating workouts, focusing on speed one day and incline the next.

What if I get bored?

The number one reason people stop using a treadmill is plain and simple boredom.

To combat boredom during your workout, use headphones and download music from the internet. Choose songs that motivate you, and set a predetermined number of songs to run through. That will keep you from continually checking the numbers on the display to see how much longer or farther you still have to go.

If you are working out at home, record your favorite TV shows during the week and catch up on them during your workout. Just make sure these distractions do not pull you away from proper technique and the focus you need to complete a great workout.

If you are at the gym, find a workout partner. The competition, camaraderie, and accountability that come from working out with someone can be motivating enough to help alleviate those feelings of boredom.

When you are first starting to run on a treadmill, it is a good idea to try out the machines at your local health club before purchasing one for home use. High quality treadmills are expensive, so you want to get a good sense for the features that you will need.

Treadmills make it so the runner in you never has to sit out a season. Enjoy your run!

Permit Me to Stretch The Truth

The benefits of proper stretching are both numerous and often overlooked. A few of the many reasons why engaging in a regular stretching routine will yield many healthy benefits are:

1. Allowing for much greater freedom of movement. This will pay dividends each and every day. Whether playing with your children or performing simple household tasks, your body will perform better with a more complete range of motion.

2. Improved posture through greater flexibility. Ever look in the mirror and catch yourself with that awful slouching shoulder position? By allowing the muscles to stretch you can improve your posture and, along with it, your sense of self esteem.

3. Increase your mental relaxation. The act of stretching itself often results in a reduction of the heart rate and a general calming effect on the body. Important in this process is to breathe. Breathe deep breaths into the muscles that are being stretched. This stretching and breathing pattern is a most relaxing way to calm the body, and the mind, down.

4. Stretching can release tension in the muscles and release muscle soreness. Again, when accompanied by deep muscle breathing a feeling of relaxation can be achieved.

5. Greatly reduce the risk of injury by adding this greater range of movement to your muscles, tendons, joints, etc.

Be sure to start with a warm up that will get the blood flowing to those cold muscles. A simple walk, accompanied by arms swinging in a wide circular motion can do the trick. Allow a minimum of 5-10 minutes to warm up.

Begin each stretch slowly. There are simply no extra points for speed. Remember to exhale deeply and gently as you stretch the muscle. Try to hold the stretch for a 10 to 30 second count. Or hold that stretch for a count of 5 deep breaths.

Do not bounce when you stretch as this will cause potential injury. Remember to take it slow and steady.

Do not stretch muscles that you have not warmed up. Again this is asking for potential injury. If warm up time has not been sufficient try stretching after a hot shower or in a hot tub. The water temperature should make the muscles more receptive to a stretch.

If it hurts, stop. That no pain, no gain adage has no place in this stretch plan.

Do not hold your breath. Breathe into the stretch and feel the muscle relax.

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