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Workout-Without-a-Gym

We know that using free weights and machines is the fastest and most efficient way there is to improve your metabolism and strength, but for many reasons these may not be convenient or readily accessible to you. 

You may also have no access to a commercial gym, home gym or are on business trip, but there can be a solution, a strength-training workout without the need of expensive machines.

 

As with any exercise, whether you are using your own body weight, machines or free weights, if the resistance doesn't increase, your muscles won't be worked to their maximum capacity and the stimulus these fibres need to grow will be missing.

Exercises done correctly will build the lean muscle and increase your metabolism in the same way as performing exercises at a gymnasium, but without the time constraints and associated costs.

These exercises can be easily done in a bedroom, hotel room, a park, school yard, ceiling rafters in a garage or in a doorway and all you have to do is use your imagination.  There will always be a way to add more resistance to your workouts. 

 

Please remember: It doesn't matter where you are working out — at home, a hotel, or a park — always warm up properly before beginning your session, and cool down and stretch when you are finished.

 


Leg Exercises

 


Squats - 

They build muscle in the thighs, shape the buttocks and improve endurance.   Position your feet about 13 to 17 inches apart or at shoulder width, keeping the back straight and your head up.  If you want you can use something that will give you some support, i.e. a desk, bookcase, sink etc. 

Now squat down to where the tops of the thighs are parallel to the floor, hold for a second and then stand up, but don’t bounce at the bottom of the movement, use a nice fluid motion. Always exhale your breath as you stand up.

 

Lunges –

Stand straight in correct posture; now stand with one leg forward and one leg back.  Keeping your abdominal muscles tight and chest up, lower your upper body down, bending your leg (don't step out too far).

You should have about one to two feet between your feet at this stage, the further forward you step, and the more your gluteus and hamstring muscles will have to work.

Do not allow your knee to go forward beyond your toes as you come down and stop where your feel comfortable (try not to let your back come forward) then push directly back up. Do all your reps on one leg then switch legs and do all your reps on the other leg.

 


Back Exercises

 


Chin-ups -

Chin-ups are a great upper body workout, particularly targeting your biceps, deltoid and lat muscles. Use a doorway chin-up bar, ceiling rafters in a garage or grab the moulding of your door frame, position your hands with an under hand grip and hang down stretching the lats, slowly raise your body until your chin reaches the bar level.

Pause a moment before slowly lowering yourself back to the starting position. Don’t swing or use momentum to get your body to the top, just use the target muscles. Doorway chinning bars remove from the doorway when you are not using them and can be put up and taken down in seconds.

 

Bent Over Row -

Take up a position with your right hand and right knee braced on a sturdy bed or some other flat surface that will provide a good support. Now pick up a dumbbell or something heavy that you can hold onto with your left hand.

Visualize your arms as hooks and slowly bring the dumbbell or object up to the side of your chest, keeping your back straight, then lower the weight back down to arms length, no lower, on extremes, safe form only please. Concentrate on your back muscles. Reverse the whole procedure and do the exercise now with your right arm.

 

 

Chest Exercises

 


Push-Up -

The push up is used for building chest, shoulders and arms.  Lie face down on the floor with your hands about shoulder width apart and keeping your palms turned slightly inward.  Now push-up until your arms are straight, lower and repeat for repetitions.


To make it more difficult elevate your feet.  Try placing the toes of your feet on a stable, elevated surface such as a bench, chair or a stair. Straightening your body, position your hands on the floor at shoulder width, lower your body until your chest touches the floor at the bottom, and then return to the starting position in a nice fluid motion.

 

Dips -

This exercise can be done between two sturdy chairs or other surfaces that provide stability. The dip is another great upper body exercise. It’s a compound movement as well and involves working all the muscles that the push up works.

Keep your head up and body as vertical as possible.  For the beginning of the movement, start at the top (arms fully extended) and lower yourself until your upper arms are parallel to the seat of the chairs, hold and then push up to the top of the movement until your arms are fully extended again. Keep looking straight ahead and don’t bounce at the bottom of the movement. 

 


Adding Weight

 

Although the simple weight of your own body is enough resistance to provide an effective workout we need progressive overload (added resistance) to become stronger.

So all we need to do is add some weight wherever we can find some.  Because there are no metal plates and fancy machines to use it doesn’t matter because the body doesn’t care where it is as long as it's receiving resistance of some kind. 

You can use heavy books clasped in your hands. You can buy some cheap weighted dumbbells or ankle weights.  A weighted vest will also allow you to add resistance for both chin-ups and push-ups.  Try to buy one that will let you remove and add weight as you see fit. Also a backpack filled with books can be perfect for most of the exercises and is a cheap alternative.

 

How about a couple of buckets and fill them with a certain level of water? As you get stronger fill them with more water. This is perfect because depending on the exercise, all you need to do is to increase or decrease the amount of water in the buckets for the required amount of resistance.


To wrap things up…

We know that using free weights and machines are the fastest and most efficient way there is to gain lean muscle and strength, but by performing the exercises in this article you’ll find that they will provide you with the same benefits as going to a gymnasium but without the ongoing costs and time constraints.


Posted: 01:25, 29/3/2014 in Leg training exercises
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Why-You-Should-NOT-Try-to-Isolate-Muscle-Groups-When-Weight-Training

Working as a fitness professional, there is one type of question I get all the time that shows that many people are missing the big picture regarding the benefits of strength training. This popular question usually goes something like this:

"What exercise can I do to isolate my _______ (insert your muscle of choice – abs, quads, biceps, triceps, etc)?"

It doesn't matter which muscle someone is asking about, they always seem to be asking how to 'isolate' it. My first response to this question is always – Why in the world would you want to isolate it?

 

The first thing I try to teach my clients is that the body does not work well in muscle isolation. Rather, it works better in movements along a kinetic chain; that is, large portions of the body assist other portions of the body in completing a complex movement. In fact, there really is no such thing as true muscle isolation. There is almost always a nearby muscle group that will assist in some way with whatever movement you are doing. However, this article compares attempting to 'isolate' body parts via single-joint exercises to the much more effective strategy of performing multi-joint complex movements.

 

When you attempt to 'isolate' muscles by performing single-joint exercises, you are actually creating a body that is non-functional and will be more prone to injury. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together.

Now if you really want to end up hobbling around in a body bandaged up with joint problems, tendonitis, and excess body fat, then by all means, continue trying to 'isolate' body parts. On the other hand, if you would rather have a lean, muscular, injury-free, functional body that works as a complete powerful unit to perform complex movements (in athletics or even everyday tasks), then you need to shift your focus away from muscle isolation. Believe me, focusing on how well your body functions will give you the side effect of a body that looks even better than it would have if you focused on muscle isolation. For example, take a look at the physiques of any NFL running backs, wide receivers, or even world class sprinters. Trust me when I say that these guys pretty much NEVER train for muscle isolation (their strength coaches wouldn’t be crazy enough to let them), yet they are absolutely ripped to shreds! Just look at guys like Maurice Green or Terrell Owens and tell me who wouldn’t want a physique like those guys.


Another benefit to moving away from the 'muscle isolation' mindset to a more 'complex movement' mindset is that you will find it much easier to lose body fat. The reason is that by focusing more on multi-joint complex movements as opposed to single-joint muscle isolation, you not only burn a lot more calories during each workout, but you also increase your metabolic rate, and stimulate production of more fat burning and muscle building hormones like growth hormone and testosterone.

 

Let's look at an example. The machine leg extension is a single joint exercise that works mainly the quadriceps, can potentially cause knee joint instability in the long run, and doesn’t even burn that many calories. On the other hand, exercises like squats, lunges, step-ups, and deadlifts are all multi-joint complex movements that work hundreds of muscles in the body (including the quadriceps) as a functional unit, create more stable and strong joints in the long run (when done properly), and also burn massive quantities of calories compared to the single-joint exercises.


Posted: 01:23, 29/3/2014 in Leg training exercises
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Strong-Leg-Muscles-Really-Can-Make-A-World-Of-Difference

Apart from the weight machines, some of the most effective machines in a gym are the walking, running and climbing machines. Walking and running machines include steppers and treadmills, while climbing machines have pedals that you push with your feet, making it feel like you are climbing stairs.

The reason these machines are important is that they exercise our leg muscles, which are some of the most useful muscles in our body, but at the same time some of the weakest. After all, we are descended from apes, who didn’t walk upright – in evolutionary terms, we’ve only just started walking, and our legs aren’t all that great at it yet. Building good muscles in your legs will help you stay on your feet and go for long walks, hikes or runs without feeling tired quickly, like so many people do in this age of the car. Once you get started, you might even want to take up walking as a hobby, and the more you walk, the better your leg muscles will get.

 

But in that case, why not just go for a real walk, or climb up and down real stairs? Well, you could do that, but you’d be leaving yourself open to the weather on the walk, making it difficult to have a regular walking routine, and while you could just walk up and down some stairs for half an hour each day, people would probably look at you a little oddly. 

Within a few weeks of using walking and climbing machines, you should start to feel more energetic – it is surprising how much of how much energy we feel we have comes from the strength of our legs. Even if we don’t realise it, we are on our feet for a lot of time every day – yes, even if you work in an office and drive to work – so strong leg muscles really can make a world of difference.


Posted: 01:21, 29/3/2014 in Leg training exercises
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Shape-Your-Legs-Tone-Your-Butt-and-Build-Strength

Shape your legs, tone your butt and build functional strength, with the Reverse Lunge. Lunges are an exceptional exercise for conditioning your lower body. They stress the muscles from a perfect angle to develop incredible shape and symmetry in your legs, thighs and butt.

Because they require balance, lunges also build neuromuscular and functional capacity - helping your body go through its daily motions and letting you pick up your children with ease.

 

Whether you're trying to lose weight, want to look sleeker in shorts, or improve your athletic performance, lunges should be part of your training program.

In my opinion, the Ultimate Lunge is the Reverse Lunge. There are many types of lunges, and many ways to perform them all, but since we only have time to cover one - my choice is the reverse lunge.

Here's why:

 

- Because you have more balance and support, it's easy to learn and perform. Plus, you have less momentum to contend with during the exercise which provides more effective stress to the muscles and yields better results.

 

- It's safer and softer on your knees because your back foot absorbs the ballistic shock of the lunge step. (Contrasted to the front lunge where impact shock can transfer to the knee even if you land heel to toe.)

 

- It creates muscular balance by initiating the movement backward as opposed to most other exercise movement patterns that take you forward and bias your musculature toward forward motion.

How To Do A Reverse Lunge Correctly

 

- Start facing forward, with your feet shoulder width apart, and your arms at your side.

 

- Step back with one leg far enough to allow your knees to bend at 90 degree angles. You can simultaneously bring your arms up to act as a slight counter balance. If you want a greater challenge, hold light weights in your hands.

 

- You're in correct position at the bottom of your lunge when your front knee is directly over the ankle.

 

IMPORTANT - To go back to the start position, start dropping your arms and lift from the heel of your front leg. DO NOT PUSH OFF YOUR BACK LEG. This simple advice will dramatically improve the effectiveness of your reverse lunge, give you a far tighter, leaner butt and get you much better results in half the time.

Try doing reverse lunges 3 times a week on non-consecutive days. Work up to 2 sets of 10 repetitions on each leg. After a month, I think you'll be amazed at the impact the reverse lunge will have on your physique.


Posted: 01:18, 29/3/2014 in Leg training exercises
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Know-Your-Muscle-Building-Exercises-The-Legs

Every bodybuilder and weight trainer will have his or her favorite exercises for each body part. That's how it should be - as you progress through the various stages of learning you'll understand what works best for you. It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards.

Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program. In this article we'll look at the leg exercises that have proven their worth to serious bodybuilders for many years. Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented. All exercises should be performed to failure with one set of six to eight reps.

 

1. Leg extension - this exercise will allow you to isolate the thigh muscles preserving the strength of the other leg muscles for the compound exercise to follow.

- Push the pads until the knees are almost locked.

- Pause.

- Lower with control to the starting position.

 

2. Leg press - you can move straight on to this exercise if you are sufficiently experienced.

- Place your feet firmly at shoulder width on the foot board.

- Bend the legs until they are almost touching the chest.

- Pause.

- Return with control to the starting position.

 

3. Calves - the best way to work the calves is to perform raises on special gym equipment that allows standing raises and sitting raises to work both calf muscles.


Posted: 01:17, 29/3/2014 in Leg training exercises
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How-To-Build-Leg-Muscle

Learning to build leg muscle can be more difficult than learning about biceps, which the beginner seems obsessed with. If you have the desire to build a balanced healthy and strong body, then leg work will form a crucial part of that. Here we show you how to build leg muscle.

Tip 1

There is really no secret to knowing how to build leg muscle – it is the same theory that applies to any other muscle. The only problem most bodybuilders have is not taking enough notice of their legs during workouts. It goes without saying that if you put all of your attention on your arms, and ignore your legs, you are never going to have the ideal physique which bodybuilding can create.

Tip 2

Another important step in learning how to build leg muscle is learning to vary your training program. Thigh muscles and calf muscles can display a lot of strength very quickly, so there is no need for them to grow as much to give you that strength when you are training. To really work such large and strong muscles, you will need to keep your workouts very intense, and it will also benefit you to change your exercise program from time to time, working different parts of the muscle.

Tip 3

Don't worry about those exceptional individuals who get easy gains. There seems to be somebody in every gym who will gain results much easier than everyone else, mainly because of genetics. As these genetics cannot be replicated, there is no point in worrying about it, and it will certainly be self defeating to try to compare yourself with these people. If you want to  build leg muscle, you will need to work within your own genetics!

Tip 4

Develop your blood supply channels. In learning how to build leg muscle, don't overlook the importance of getting an adequate blood supply to the area you are working. This is something which long standing bodybuilders know well. They will have spent many hours building large veins through which blood will flow to the muscles as they are being worked. Aspiring bodybuilders will have to be diligent in developing to this degree. It will not be easy, but if you resist the temptation to go easy and keep working, you will find that it becomes progressively easier to work your muscle groups. This means that the channels are being developed.

These are the basics you need to know in order to build leg muscles.


Posted: 01:16, 29/3/2014 in Leg training exercises
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Home-Exercises

Some of the home exercises you can benefit from are aerobics. Instead of paying high fees to visit the gym, practice working out at home. You can find videos, books, guides and more on the Internet or at local bookstores to help you get started with working out at home.

If you are just starting exercise, prepare by considering what you want to accomplish. For example, if you want to lose 10 pounds then consider resistance, or aerobics that focus on burning calories and fat.

Some of the best exercises to help you burn fat and calories fast is walking in place. Stand in a position anywhere in your home, start walking with your arms up, bended and hands in a fist, and work your arms while walking in place. You will burn fat around the arms, stomach, legs and so on.

You have many benefits with home exercises. You can do aerobics, such as walking, jogging in place, and so on to lose weight fast. Try to mix your routines so that you get the full benefit of your home exercises.

Do some leg and arm curls. Also, add a few sit ups, torso workouts and so on. Do aerobics three times each week for about 30 minutes and you will reap great health benefits.

If you have a problem working out alone, get some videos at the store or download aerobic software online. This gives you the option of working out with an instructor.

You can also ask friends and family members to join you in home exercises. Your friends and family members will thank you when they develop tight buns, firm chest, and flat stomachs and so on.

To compliment your workout buy a few dumb bells, Pilate equipment, treadmill, etc at bargain stores, or at yard sales. This will give you great benefits when weight training or doing resistance workouts.

You can purchase cheap equipment by shopping at garage sales or yard sales. Visit some auctions or bargain basement stores that sell gym equipment cheap.

Set up a full home gym if you can to get the most of your home exercises and routines. Set up a schedule and plan to do something each week, like lose five pounds. Creating goals will inspire you to continue working toward good health with your home exercises and routines.


Posted: 01:16, 29/3/2014 in Leg training exercises
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Hip-Flexors-The-Most-Underdeveloped-Muscle-Group-In-Strength-Training

Despite their importance to a wide range of athletic and sporting activities, the hip flexors are the most neglected major muscle group in strength training. It is very rare to find training programs that include hip flexor exercises. By contrast there is usually a great deal of emphasis on exercises for the leg extensors.

 

There are some obvious reasons for this comparative neglect. The principal muscles involved in hip flexion are the psoas and the iliacus, collectively known as the iliopsoas. Because they are relatively deep-seated rather than surface muscles they may have been overlooked by bodybuilders who have traditionally been the major innovators in strength training. Secondly, there are no obvious ways to adequately exercise them with free weights.
Finally, these muscles do not have the obvious functional importance of their extensor counterparts. Yet, as antagonists, both hip and knee flexors perform a vital role in controlling the rate of descent and ascent in leg extension exercises such as the squat. 

There is no corresponding problem of underdevelopment with the muscles responsible for knee joint flexion, the hamstring group. Because they cross two joints they are active in both leg extension and leg flexion. They act to flex the knee joint and also to extend the hip joint. Therefore they tend to be strengthened by complex leg extension exercises. Also hamstrings can be developed and strengthened through the use of the leg curl apparatus.

 

Strong hip flexors provide an advantage in a wide range of sports and athletic activities. In sprinting high knee lift is associated with increased stride length and therefore considerable attention is given to exercising the hip flexors. However, they are usually not exercised against resistance and consequently there is unlikely to be any appreciable strength increase.

Hip flexor strength is directly relevant to a range of activities in football. Kicking a ball is a complex coordinated action involving simultaneous knee extension and hip flexion, so developing a more powerful kick requires exercises applicable to these muscle groups. Strong hip flexors can also be very advantageous in the tackle situation in American football and both rugby union and rugby league where a player is attempting to take further steps forward with an opposing player clinging to his legs.

In addition those players in American football and rugby who have massively developed quadriceps and gluteus muscles are often unable to generate rapid knee lift and hence tend to shuffle around the field. Having stronger flexors would significantly improve their mobility.

 

It is commonly asserted that marked strength disparity between hip extensors and hip flexors may be a contributing factor in hamstring injuries in footballers. It is interesting to speculate on whether hip extensor/flexor imbalance might also be associated with the relatively high incidence of groin injuries.

Other sports where increased iliopsoas strength would appear to offer benefits include cycling, rowing and mountain climbing, in particular when scaling rock faces.

The problem in developing hip flexor strength has been the lack of appropriate exercises. Two that have traditionally been used for this muscle group are incline sit-ups and hanging leg raises, but in both cases the resistance is basically provided by the exerciser's own body weight. As a consequence these exercises can make only a very limited contribution to actually strengthening the flexors.

 

Until now the only weighted resistance equipment employed for this purpose has been the multi-hip type machine. When using this multi-function apparatus for hip flexion the exerciser pushes with the lower thigh against a padded roller which swings in an arc. One difficulty with this apparatus is that the position of the hip joint is not fixed and thus it is difficult to maintain correct form when using heavy weights or lifting the thigh above the horizontal.

With the release of the MyoQuip HipneeFlex there is now a machine specifically designed to develop and strengthen the leg flexors. It exercises both hip and knee flexors simultaneously from full extension to full flexion. Because the biomechanical efficiency of these joints decreases in moving from extension to flexion, the mechanism is configured to provide decreasing resistance throughout the exercise movement and thus appropriate loading to both sets of flexors.

 

The absence until now of effective techniques for developing the hip flexors means that we do not really know what benefits would flow from their full development. However, given that in elite sport comparatively minor performance improvements can translate into contest supremacy, it is an area that offers great potential.


Posted: 01:15, 29/3/2014 in Leg training exercises
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Easy-and-Effective-Techniques-for-Leg-Pain-Relief

 

Pain is the body's reaction to an injury or threat such as burning heat or a wound. The cause may be a physical injury, a disease, or it could simply be an emotional upset. Considered as a common complaint, leg pain is also a common symptom for a lot of different causes such as muscle spasms or cramps, injuries, dehydration, or the depletion of minerals like potassium, sodium, calcium, or magnesium.  It can also be classified as inflammatory, orthopedic, neurological, and vascular.

Sometimes, we feel this terribly intense pain at the back of our leg while asleep. This is called a Charley horse or muscle spasm which is characterized by a tightening of leg muscles that seems like forming into a hard knot, making your leg difficult and painful to move. When a muscle is in spasm, it contracts involuntarily and does not relax.

When working out, always take a lot of liquids to avoid dehydration. Low levels of minerals and electrolytes in the body can also predispose a person to muscle spasms.  Some spasms occur because the nerve that connects to a muscle is irritated. While tired, over-used or injured muscle is prone to spasms.  Activities like swimming, running, and jumping can also trigger the condition.

When muscle spasms strike, stop your activity or whatever you are doing at once.  Stretch and massage the affected muscle area.  Both heat and ice are natural leg pain relief which can help relax the muscle and soothe the pain. Pain medications such as non-steroidal anti inflammatory drugs can reduce discomfort when muscles continue to be sore. In severe cases, consult your health care provider for anti-spasm medications.

Some helpful tips to prevent muscle spasms:

* Stretching and massage improves flexibility;
* Workouts and exercise programs should be within your capabilities;
* Take lots of fluids during exercise; and
* Eat fruits rich in potassium like bananas and oranges.
 
Another type of leg pain is Restless Legs Syndrome (RLS) which is a neurological disorder that brings about a compulsory desire to move the limbs accompanied by a burning or tingling sensation as if there are insects crawling in the lower legs. Such sensations may vary depending on its severity, from uncomfortable to irritating to painful.  Unfortunately, trying to relax would only activate the symptoms resulting to difficulty getting and maintaining sleep. This condition causes exhaustion and daytime fatigue when ignored.

Since research considers this condition as “idiopathic” which means that the cause is unknown, leg pain relief depends on identifying the associated or underlying medical conditions. Osteoarthritis, rheumatoid arthritis, and fibromyalgia are sometimes associated with restless legs syndrome. Those who experience sleep disturbance will have to manage and modify their lifestyle such as minimizing if not totally avoiding alcohol or caffeine intake. Medications such as arthritis pain relief or skeletal muscle relaxant drugs may be administered to those with associated medical conditions like arthritis.

Tiredness or burning pain in the legs is caused by poor circulation and blockage of blood in the leg arteries. This pain is brought on by exercise, so getting enough rest is the best leg pain relief. Sometimes, limping occurs due to leg cramps. This is called claudication.
Narrowed or blocked arteries can occur anywhere in the body. Oftentimes, after a period of walking, the blockage occurs in the legs, most commonly in the calf or the foot. This is called intermittent claudication and is relieved by enough leg rest.

A healthy diet is as important as a daily program of walking for short periods, and stopping when there's pain or cramps. Avoid wearing tight shoes to improve your condition. However, make sure to let your doctor check any non-healing wounds on the lower legs and feet. When leg pain does not go away, remains hot, red and swollen, seek medical help immediately.


Posted: 01:13, 29/3/2014 in Leg training exercises
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Aerobic-Activity

The term aerobic means "with oxygen." During an aerobic activity , the cardiovascular system, which includes the heart, lungs and blood vessels, responds to physical activity by increasing the oxygen that is available to the body's working muscles. Aerobic activity involves an exercise routine that uses large muscle groups, is maintained for a long periods and is rhythmic in nature. Regular aerobic activity improves your fitness as your heart becomes stronger and begins to work better. The result is that the heart can pump more blood (thus increasing oxygen delivery to the tissues) with each heartbeat.

As your aerobic fitness increases, you can work out longer with greater intensity and recover quicker at the end of the session. Aerobic activity is often coined either High Impact or Low Impact. High-impact aerobic activity includes actions that take both feet off the floor, thus causing more jarring of the joints when the body weight hits the floor again. An example of Low Impact is walking while High Impact is jogging or jumping up and down.

It is important to start at a low intensity and increase this over the following few weeks as the exercise feels easier.

For example, 20 minutes of walking, jogging or a combination of walking/jogging may be sufficient to leave you rather breathless and fairly tired at the start of your program, but as the weeks go by, you may need to increase the pace or introduce jogging up some shallow hills to achieve a further increase in fitness. Remind that the heart works better when it is strong. Because the heart is a muscle, it can be made stronger with regular physical activity or aerobic activity. Explain that there are two types of exercise: aerobic and anaerobic. Aerobic activities use the arm and leg muscles and give the heart (and lungs) a continuous workout.

Anaerobic activities build and tone muscles but are not as beneficial to the heart and lungs as aerobic activities.

Some of the best forms of aerobic activity are the traditional sports. If you get together and play basketball twice a week with friends, this alone might be enough to keep you fit and healthy. The important thing is to get some kind of aerobic activity, and to make it something that you enjoy enough to keep with it. Some people should consult their doctor before they start a vigorous aerobic activity program. The best advice I have is to join a gym for a month. This will let you try out lots of different aerobic exercises and find out which ones you like.

The term aerobic means "with oxygen." During an aerobic activity , the cardiovascular system, which includes the heart, lungs and blood vessels, responds to physical activity by increasing the oxygen that is available to the body's working muscles. Aerobic activity involves an exercise routine that uses large muscle groups, is maintained for a long periods and is rhythmic in nature. Regular aerobic activity improves your fitness as your heart becomes stronger and begins to work better. The result is that the heart can pump more blood (thus increasing oxygen delivery to the tissues) with each heartbeat.

As your aerobic fitness increases, you can work out longer with greater intensity and recover quicker at the end of the session. Aerobic activity is often coined either High Impact or Low Impact. High-impact aerobic activity includes actions that take both feet off the floor, thus causing more jarring of the joints when the body weight hits the floor again. An example of Low Impact is walking while High Impact is jogging or jumping up and down.

It is important to start at a low intensity and increase this over the following few weeks as the exercise feels easier.

For example, 20 minutes of walking, jogging or a combination of walking/jogging may be sufficient to leave you rather breathless and fairly tired at the start of your program, but as the weeks go by, you may need to increase the pace or introduce jogging up some shallow hills to achieve a further increase in fitness. Remind that the heart works better when it is strong. Because the heart is a muscle, it can be made stronger with regular physical activity or aerobic activity. Explain that there are two types of exercise: aerobic and anaerobic. Aerobic activities use the arm and leg muscles and give the heart (and lungs) a continuous workout.

Anaerobic activities build and tone muscles but are not as beneficial to the heart and lungs as aerobic activities.

Some of the best forms of aerobic activity are the traditional sports. If you get together and play basketball twice a week with friends, this alone might be enough to keep you fit and healthy. The important thing is to get some kind of aerobic activity, and to make it something that you enjoy enough to keep with it. Some people should consult their doctor before they start a vigorous aerobic activity program. The best advice I have is to join a gym for a month. This will let you try out lots of different aerobic exercises and find out which ones you like.


Posted: 01:06, 29/3/2014 in Leg training exercises
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