Monthly Archives: June 2017

Improve Fitness on the Beach

Finding fitness on the beach is easy. Just look around and you will see many fit people walking on the sands. But if you’re looking for your own fitness, the beach has plenty to offer. From the sands to the waters and even your beach towel, you can find fitness on the beach to be more than just fun in the sun – you can get in shape too.

The secret behind fitness on the beach is that everything and anything can be used to improve your health – if you just use your imagination. The sand is the easiest place to start to increase your fitness. Running or walking on the dry sands is much harder than walking on pavement, increasing your fitness levels and adding to your cardiovascular health. When you’re pushing sand out of your way, you’re using more muscles and the workout is harder – it’s really the best exercise equipment. You can also use the sand as a weight machine by trying to kick it with your feet – excellent for your legs. Or you can try lifting the sand to help with a sand castle with the kids – great for your arms and chest.

The water is the most obvious help for fitness on the beach. If you know how to swim, you can get a nice workout in while you’re relaxing for the day. With a stronger riptide or current, it will be all the more helpful for your entire body. Try to swim laps if you can, using your arms and legs at the same time for the maximum benefit. Cupping your hands as you swim will increase the resistance for your arms and add to the benefits you receive. You can also try surfing for another challenge to your muscles or head out on a kickboard or with flippers to really work your leg muscles.

But you probably haven’t considered how your towel can help with fitness on the beach. Try this exercise: take a towel the long way and hold one side in each hand. Slide your hands towards the middle so that your hands are about shoulder width apart and straight out from your body. Lift the towel above your head as you grip it tightly and then slightly lean to one side and then the other. You’re working out your arms as well as defining your sides. You can also use the towel to workout your legs by lying on your backArticle Search, placing the towel around both heels and creating resistance as you push your heels away from your body and then back to your body.

Fitness on the beach can be fun as well as convenient if you just bring your imagination along with your sunscreen.

2 Minutes For Fitness

The reality is that most of us are not happy with our physical state and we are looking for solutions. We are not only looking for solutions, we are actually paying for them. This creates the natural demand for physical fitness programs.

The variety of physical fitness programs does not indicate that one method is better than the other. Like neither is Coke better than Sprite nor Sprite better than Coke. It’s a matter of preference and either one of them could quench your thirst. Variety is good. It gives us the freedom to choose.

In spite of having a good supply of effective fitness programs and variety, I think the failure to benefit from such programs lie in us. We are not organized enough or do not have the time to practice them. Because of our work and careers the time investment becomes difficult.

I remember the last time I enrolled in a Martial Arts course. After a few weeks I could not keep up with it because it required 2 hours of classes, 3 days a week. That’s only 6 hours a week. Yet I could not find time for Martial Arts from my daily work schedule.

That is the reason why the 2-minute fitness program caught my attention. Anyone can afford to spend 2 minutes. Tony Bahu founder of the 2-minute fitness program provides a full workout composed of minutes only.

If you failed earlier in elaborate fitness programs, the 2-minute fitness program may be the right program for you. As you don’t have to invest large amounts of time in the programScience Articles, you will probably not give up so easily.

Benefits of Fitness and Strategies

Fitness Strategies and Benefits

Stretching:
Concentrates on improving flexibility. Stretching requires no fitness equipment. Types of stretching include Yoga and Pilates. Whether you decide to stretch before, after or during your exercise routine, there is no doubt that stretching should be included every time you exercise. It keeps your body agile while engaging in any type of resistance or cardio training routine.

Benefits of stretching: 
1. improves flexibility
2. increases range of motion
3. promotes relaxation
4. improves performance and posture
5. reduces stress on your body and reduces risk of
injury for any resistance training routines or athletic
performance

Strength Training, Weight Training or Resistance Training:
Concentrates on improving muscles. Strength training or weight training may require you to lift free weights or use
equipment that makes you lift weight. It may also be called resistance training because you are putting resistance on
your muscles to improve them. In resistance training you may use tools like rings and tubes rather than weights.
Some exercises also allow you to use your own body as resistance. For instance, abdominal crunches can be part
of a strength or resistance training routine. Strength training should be included in an exercise routine.

The benefits of resistance and strength training: 
1. helps you lose weight in two ways: improves your muscle
mass and increases your energy expenditure, both make you to
burn more calories.
2. helps you tone and look better even if you are not overweight.
3. gives you more strength and endurance
4 increases bone density
5. has cardiovascular benefits
6. may help reduce risks of injury in athletes

Cardiovascular or Aerobic Training:
Aimed at improving your heart muscle and cardiovascular system. Cardiovascular training or aerobic training may be accomplished in several ways and you don’t need to spend any money. Walking, jogging, skipping rope, boxing, dancing, riding a bike – any of these qualify as aerobic exercise. Cardiovascular training should be an essential element of your fitness routine.

Benefits of cardiovascular training: 
1. strengthens your heart
2. helps you lose weight and reduce fat
3. increases your endurance

Interval Training or Anaerobic Training:
Aimed at improving aerobic endurance for athletes. Interval training is characterized by repetitions of heavy exercise with a recovery period following each repetition. For instance, you might sprint for 10 seconds and then follow that sprint with a two minute recovery jog. Then you repeat the sprint/jog routine for about 20 minutes. During the sprinting you are producing a state of oxygen debt. This can also be called anaerobic training because you are out of oxygen. Circuit training is also a form of interval training.

Benefits of Interval Training: 
1. improves athletic endurance
2. strengthens the heart muscle
3. improves the lungs or the ability to take in oxygen

Cross Training:
Aimed at improving aerobic endurance, strength and flexibility in athletes. Can also help fight boredom for anyone who exercises. Type of training that requires you to do two or more types of exercise either within the same routine or in successive routines. For example, you may stretch every day for flexibility, lift weights two days a week for strength training, and ride a bike once a week for aerobic endurance.

Circuit Training:
Type of interval training aimed at losing weight and inches. Circuit training has been made popular by places like Curves and Ladies Workout Express. In circuit training you have several pieces of strength training equipment interspersed with aerobic equipment like steps or jogging pads. It has all the benefits of both cardiovascular and strength training workouts.

Biggest Myths Fitness

1 – You gain fat as you age.

Many people believe that gaining fat is unavoidable as we age. The reason you gain fat is because your metabolism has slowed down due to inactivity and poor diet choices.

Even if you do have a slow metabolism no-one is destined to be overweight, with proper lifestyle choices you can rev up your metabolism and change your body.

2 – Women will get bulky if they lift weights.

Most women don’t realize how hard it is to bulk up. Ladies don’t worry about getting to “bulky” from weight training, this is a myth you will become lean and toned.

Women only have about 1/10th the amount of testosterone men have, the hormone responsible for building muscle.

3 – Training the abs last.

Many people believe that you must train the abs last to avoid fatiguing the stabilizing muscles of the core. Although this sounds like a fair statement this has never been scientifically proven.

If you think about which section of the body is the most important (the core) and what is most people biggest weakness of most people (the core) it does’nt make sense to train the core last when you’re already fatigued.

4 – Aerobics is #1 for fat loss.

The problem with aerobic training for fat loss is; It does’nt burn many calories whilst performing the exercise and burns very little if any after. It causes the body to reduce its release of the fat burning hormones and enzymes. The body adapts by becoming more energy efficient, meaning your body has to work less to perform the same workout. Instead use interval training, you will burn far more calories and you will keep your metabolism revving for up to 24hrs after you finish training.

5 – Body building programs for fat loss.

Bodybuilding programs are for bodybuilders. Unless you are using drugs these programs will not work for you! It still amazes me how many people are still reading bodybuilding magazines, following their programs using “body-part splits” and “blitzing muscles”.

The people writing most of these articles are’ nt even bodybuilders, they’re marketers from the supplement companies trying to deceive you, what looks like an article is probably an ad, look closer!

6 – Stop exercising & your muscles turn to fat.

I don’t know where this comes from but when you really think about it, it’s ridiculous. Muscle is working tissue which is designed to move your body around, fat is stored energy, it’s as simple as that. The reason people put on fat when they stop training is because the loss of muscle tissue will cause a drop in metabolism, and if your still consumimg the same amount of calories where else are the calories meant to go?

7 – You can out train a poor diet.

No matter how hard you train if your diet is poor, you will not see the results your training for. With the right nutrition you will be able to fuel your workouts far more effectively giving you a greater return in results.

8 – Spot reducing.

Spot reducing basically means targeting a specific body part with an exercise to reduce fat in those areas. Unfortunately the body doesn’t work this way, when you begin to lose weight you are unable to determine which area your body will lose fat. For example doing lots of sit-ups will not reduce fat around the mid-section, it will only strengthen and tone the abs.

9 – More is better.

Too much of a good thing can be detrimental to your training. If you’re training; Too frequently For too long Without enough rest This will lead to overtraining. Overtraining can lead to sickness, depression and injury.

10 – High reps cut.

There is no such thing as a “cutting phase”.If you progressively lift heavier weights your muscles will grow, if you lift the same size weight as your previous workout your muscles will stay the same size, if you lift less weight than your previous workouts your muscles will get smaller. The only thing that determines whether you get the “cut” look is the size of your muscles and how low your body fat percentage is.