Encore Personal Training member Warm-up
Encore Personal Training member Warm-up or Daily HW.
A kettlebell is one of the more modern workout equipment pieces. It is a weight similar to a dumbbell that has been around for decades. It has only been recently that the wave of training with a kettlebell has taken place.
This weight is a round circular ball with a handle attached to the top. Only one handle is used per kettlebell and each kettlebell comes in a particular weight. Various weights are used and begin around 4 kilograms in size. The weights can go up to higher than 60 kilograms. The different weights available give people the ability to modify their workout as time goes by. Through a consistent workout, one will be able to increase the weight to provide a more challenging workout program.
An effective use of a kettlebell can provide many health benefits. The trick to taking advantage of the health benefit is to be sure one is using the kettlebell correctly. Qualified instructors are available to teach kettle bell workouts and can assist a person in optimising their own individual workout.
One of the major health benefits found as a result of working out with a kettlebell is the increase in muscle strength. Weight training provides stronger muscles and so does a kettlebell workout. Muscles will begin to develop and increase in strength within the first few weeks of a workout. The reason for this is that a kettlebell is a weight and as such is used like other weight lifting devices.
Another major benefit of using a kettlebell as a primary workout is the increased endurance one will discover. The kettlebell workouts are a full head to toe body workout. This type of activity helps improve several different body systems. As a result of stronger and healthier body systems, people have more endurance because they are not as fatigued. Fatigue happens when the body has to work harder to function. Increasing activity, such as in a kettlebell workout, helps to improve the overall health of the body’s system.
One of the top benefits and one of the most popular reasons to train with a kettlebell is the increase of rapid weight loss. Weight loss is increased by working out with a kettlebell because this workout incorporates several body systems at once. Two of the biggest ones are strength training and cardiovascular.
Overall, a kettlebell workout provides several health advantages which is why so many are beginning a kettle bell workout.
Props like this Pilates ring can help spice up your workout by challenging muscles in new ways. To add intensity to your obliques (side abdominal muscles) and adductors (inner thigh muscles), try this new move.
Sit upright on a mat or a padded, level surface with your feet flat on the floor, hip-width apart, and your knees bent. Place a Pilates ring between your thighs, just above your knees, and gently squeeze the ring with your inner thigh muscles. On an exhalation, contract your abdominals, bringing your navel to the spine, and lean back slightly. Remember to keep your abdominals firm and your chest lifted. Straighten your arms in front of your chest. Inhale and pause in this position.
On the next exhalation, rotate your upper torso to the right as you bend your right arm, moving your elbow back and your right hand toward your right shoulder. Maintain a slight squeeze with your inner thighs and keep your hips, knees and toes facing forward. Pause, then return to the center and repeat 12 times to the right. Repeat to the left.
Looking for ways to cut back on what you eat? Try cutting everything into smaller pieces–you may eat less.
A study found that slicing candies in half caused people to eat less of the snacks, ultimately consuming fewer calories. The research, published in the May issue of the Journal of the American Dietetic Assn., put 54 college students through two scenarios: in one, 20 pieces of candy were served whole. In another, the 20 candies were cut in half. In both scenarios the test subjects busied themselves with a computer task that acted as a distraction, since snacking is often done while preoccupied. Don’t pretend you don’t do that.
Of all participants, 33 (almost all of them normal-weight women) ate some candy. During both tests people ate about the same number of pieces; in the test with smaller pieces people ate an average of 6.2 portions of candy, while in the test with larger pieces people age an average of 6.9 pieces.
Those who ate the larger pieces consumed about 60 calories more than those who ate the smaller pieces. No substantial differences were found in the groups regarding hunger, how much the test subjects liked the candies, and whether they ate candy on a regular basis.
Researchers also noted that the connection between the size of the food and how much people ate was not affected by variables such as age, food intake control, body mass index or how much time the participants spent exercising.
Future research, the authors wrote, should look at whether altering the size of food could cause men and women of all ages and BMI ranges to eat less.
Do you cut your food into smaller pieces to trick yourself into thinking you’re eating more? Do you have similar tips for cutting back on calories? Let us know.
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Source: LA Times Health
Many people today are making a clear decision to make exercise a part of their lifestyle and regular routine to maintain optimal health. Generally it is recognised that a balanced exercise program of fitness, flexibility and strength will help reduce cholesterol and blood pressure, help manage your weight, strengthen bones, improve sleep, increase energy and make you look and feel fantastic!
However, for someone new to exercise, getting going can be a little overwhelming especially if the last time you participated in any structured physical activity was in PE class at High School. To ensure your training experience is a positive one and to avoid your motivation dwindling after your first exercise session, hire a personal trainer to design you a program specific to your needs.
Today having a personal trainer is affordable with alot of people taking advantage of it. Using a personal trainer will fast track your results by teaching you the right technique and providing structure and monitoring progressions on programs specific to your requirements. The following are some benefits and tips for getting started with personal fitness training and to ensure you find a personal fitness trainer that matches you and your needs.
A professional personal trainer can conduct a full baseline assessment that may include a health questionnaire, body composition, strength tests, core functionality, range of motion and diet and lifestyle analysis. Assessments are a positive way to identify your requirements and anything that may need to be considered before creating a structured program, such as corrective exercise to rehabilitate an existing injury.
Working with a personal fitness trainer can help you stay motivated and can also keep you accountable. Results are generally just on the other side of your comfort zone and the extra push, motivation and encouragement is very helpful, especially when you have just finished a long day at work and the couch or bar stool are the first thing that springs to mind. Appropriately mixing your program, will not only keep training interesting, but will ensure maximum results. Humans are designed to adapt very fast.” An exercise program that may be difficult initially, becomes easier within weeks. To avoid a training plateau, working with a fitness trainer who can design programs to continually challenge you will yield the best results.
To get exactly what you want, it is important that you choose the right fitness trainer. If you have a clear goal such as weight loss it would be advised to meet with your potential fitness trainer first to make sure he or she has the expertise in the area of diet and weight loss. Read testimonials and ask for a client case study. Experience and skills vary in the personal training and fitness industry, so by asking questions you should be made to feel more comfortable about using a particular fitness trainer. Not only does your fitness trainer need to be results orientated, it is important that you get along, especially if you are going to be spending some considerable time with them.
Depending on an individuals goals and budget, personal training works differently for everyone. You may be interested in using a personal trainer, personal fitness training, a fitness trainer, personal training several times a week, or it might be more economical for to see your personal trainer once a fortnight. Either way, using a personal trainer with some form of regularity will give you clarity, support, motivation, consistency, information, structure and accountability.
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Source: Fitness.com
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Source: Health Discovery
Get strong and balanced rear shoulder muscles by including this exercise in your weight routine. Sitting on a bench or chair makes it easier on your lower back when you lean forward. Begin with 3- to 5-pound dumbbells, then progress to heavier weights as you get stronger.
Sit on the front edge of a sturdy chair with your feet together directly below your knees. Grasp dumbbells in each hand and lean forward, maintaining a long spine. Reach both arms down, straight below your shoulders. Begin with palms turned in.
end your elbows out to the sides and rotate your hands backward. Pause for 2 seconds with your elbows at shoulder level and your hands near the outsides of your chest. It’s important to keep your shoulders relaxed down and away from your ears as you raise your arms. This way you’ll target the small muscles in the back of your shoulders, the rear deltoids. Perform three sets of eight to 12 repetitions.
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Source: LA Times
Weight training is touted as the cure for many ills. But if the goal is to lose belly fat, aerobic exercise is the only way to go, exercise scientists say.
We’re not talking about muffin tops, the annoying bit of pudge that rolls over a woman’s waistline and is featured in those strange Internet ads. Rather, this is gut fat lodged around internal organs, which could look like a beer belly from the outisde. It’s considered a risk factor for diabetes, heart disease, and cancer.
Surprisingly little research has been done comparing the health benefits of strength training with weights to aerobic exercise such as walking. But that’s just what researchers at Duke University did.
They compared changes in visceral fat – the fat that wraps around internal organs – in people who did strength training compared to a group who did aerobic exercise. They divided 198 overweight, sedentary adults into groups, with one group working out with weights three times a week for eight months. A second group jogged 12 miles a week.
The aerobic exercisers lost significant amounts of visceral fat, as well as fat around the liver. They also lost abdominal fat overall, and had improvements in liver enzymes and insulin resistance. By contrast, the people who were pumping iron lost a wee bit of subcutaneous fat, but their stats otherwise didn’t improve. The aerobic training burned 67 percent more calories than resistance training. The results were published in theAmerican Journal of Physiology.
“Resistance training is a very good way to increase lean muscle,” Cris Slentz, an exercise physiologist at Duke who led the study, told Shots. “And aerobic exercise isn’t.” But if the goal is to lose fat, then aerobic exercise is the ticket, he said.
There’s no easy way to know how much visceral fat a person has; the researchers had to put people in CT scans to measure it. But one good clue is a beer belly. And men tend to carry more visceral fat than women, Slentz says, while white people tend to have more visceral fat than African Americans. And older people tend to internalize fat, while younger people carry fat right beneath their dewy skin.
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Source: NPR
I was recently speaking on a panel about health and fitness when a question was shot from the audience: What is your biggest health mistake that you never shared with anyone?
The inquiry was almost so personal that I wasn’t sure how to answer. I could talk about flaws in training or misguided beliefs about dieting that permeated my early experiences in this field. But in a moment of complete honesty, I understood the problem that needed to be addressed.
As you know, I’m a big advocate of setting resolutions year-round. I don’t like the concept of waiting to make a change. Life is fluid; we shouldn’t need an event to be the catalyst to improve. That should be something that we strive for every day. Assessing our lives does something that is rare: It provides an opportunity for honesty and accountability–two aspects that are hard for adults when it comes to personal behaviors.
The question at the panel left me with two options: Focus on a mistake that blames the industry, or look inward and accurately assess what I do poorly. I chose the latter, hoping that my message would create a heightened sense of self-awareness and lead to a better plan for improvement.
I am bad at being healthy.
That’s what I told the panel. Sure, I wasn’t identifying a specific mistake, but as I explained, my condemnation has nothing to do with my physical health. I consistently exercise three to four times per week, I eat healthily most of the time (I do sneak in cheat meals where it fits into my diet), and I don’t take many unnecessary risks that would put my body in danger.
I also don’t sleep enough, work around the clock, don’t see my friends as much as I should, could check in on my parents more, and probably should find more time for my amazing (and very understanding) wife.
True health isn’t just physical. In reality, there are four pillars that are integral to how you feel, who you are, and what you can accomplish in your life. It’s a combination of physical, emotional, psychological, and social.
And just like training, if any of those areas are weak, you should focus on that area and make it stronger.
For many people, the physical aspect is what’s lacking. We convince ourselves that being social, working, and spending time with the family supersedes the need to exercise or make smart dietary choices; but if you don’t have a healthy body, you are limiting the life you can have. It’s that simple. Everything starts with your body–but that’s not where it ends. If you spend all your time focusing on your body, you miss out on all the other aspects of life that make your time worthwhile.
The best advice I can offer is to constantly take inventory of your entire life, find areas that need improvement, and take action. Call friends today that you haven’t reached out to in a while. Find more time for sleep. Work harder if you’ve been coasting on the job. (Or work smarter if you’re always burning the midnight oil) Tell your parents you love them. Surprise your significant other with something completely unnecessary but totally worthwhile. Make time for your hobbies and the activities you enjoy. Or treat yourself to a day of complete relaxation so you can recharge.
Be honest with your assessment and then train your weakness.
The process might be humbling, but it’ll do more for improving your life than any diet or fitness plan. It will give you the awareness of the type of life you want to create and the gaps between who you are and what you want to be.
While perfection is not a realistic goal for anything in life, simply being aware of what you could be doing better and working towards that balance will help you live a healthier, happier, and longer life
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Source: LIVESTRONGPowered by WordPress