Pilates – The Potential To Fix Your Body

akickboxingFocusing on the well-being of the mind is just as important as maintaining the health of your body. The human body and mind should be regarded as a unitary whole that provide the necessary energy and strength allowing people to carry out their daily routines. And in the same manner as you practice sports for gaining muscle mass, lose unwanted pounds and stay in shape, you can do the same for your mind, learning how to enter a relaxed shape and get rid of stress and pain.

Pilates is the most famous and popular practice when it comes to using certain techniques that allow you to gain control over your body and mind at the same time, releasing negative energies and learning how to relax and detach yourself from stress and pain. With the professional training in Pilates Leeds provides, you will be able to master your mind and to control your body to get rid of back pains, sore joints and abdominal aches.

Also, you will be taught how to enter a deeply relaxing state by letting all the negative energy go away and achieve awareness of your bodily strengths and weaknesses. Creating a strong core has many advantages because, while it allows the release of your back pain or abdominal aches, it also helps you gain coordination skills and achieve balance in your day-to-day life.

Another efficient method of strengthening your core and improving your balance is definitely kickboxing. The advantages of developing a strong core are not only aesthetic, but this has a lot to do with releasing the pain from your lower back, abdomen and joints. With a professional kickboxing Leeds trainer, youll be able to master in a short while the specific techniques that will help you get rid of stress, pain and negative energies.

An efficient personal training Leeds program will include all these techniques that aim at helping you regain balance and control over your mind and body. These two entities should be regarded as a unitary whole in order to achieve the balance and control youve seem to lost a long time ago. You cannot obtain a healthy and great-looking body without focusing on the heath and balance of your mind, and thinking of them as a whole will help you achieve the goals you aim at.

Therefore, if you want to get rid of all the negative energies that have been governing your life so far, resulting most of the times in stress, pain and apathy, you can work out every day to achieve that peaceful state of mind that will allow you to see things for what they truly are and to enjoy all the riches and beauties of life.

Importance Of Swimming Accessories

Swimming in summer is a perfect fun activity to do, especially if you are a water person you will enjoy the splash of water. The scorching summer attracts many people to beaches, coastlines and many waterfall destinations. If you are the one who likes water then swimming is the best activity you can do for your health and fitness. It is the best exercise that you can do and swimming is a full body cardio exercise. But for effective and safe swimming you need the right products and accessories that will make the water more inviting.

Today children are enjoying swimming activity and nowadays the training that they receive is very good as compared to in earlier times. Earlier many people use to learn swimming just by themselves by getting into the pond with the inner tube in the pool. Water safety is also very crucial while trying to swim as it involves practice and expertise. Swimming without right precaution can bring some terrifying thoughts and so having the right swimming equipments can make this a wonderful sport. This makes swimming a very fun and adaptable activity for kids as children should feel happy and relax after swimming.

There are numerous benefits of swimming and the most crucial one are as: Swimming is a great way to lose and gain weight and also gives a positive reinforcement to body. Swimming is also recommended by doctors as it is excellent workout for your cardiovascular system. Make swimming an integral and enjoyable part for a healthy regime.

Swimming has got some psychological benefits and it gives refreshing feeling than any other sport or activity. The basic swimming session at the pool well relaxes the mind and uplifts the mood swings and spirits. Swimming is such an activity which you can enjoy in groups and even as individual. It is complete recreational activity. These days there is pool aerobics also which absolute fun is. If you know how to swim then in large water bodies you will not fear water but rather enjoy the activity. For good swimming you should have swimming requirements from online swim store.

Cardio and Weight Training How Much Should You Do

A lot of people lift weights so they can get bigger and stronger and they feel that any type of cardio training or conditioning work would be detrimental to them. They think that cardio work will cut into their recovery ability and also will hurt their ability to get bigger. Yes, running and other cardio fitness workouts do burn calories and you will have to eat more to balance out the fitness work but not as much as you would think. Thirty minutes of fairly vigorous cardio will burn about 500 calories. That is equivalent to about 2 protein bars.

If your goal is to get bigger and gain muscle then you need to balance your weight training and cardio training. One method is to lift three days a week and do cardio or conditioning work two days a week. You should keep your weight training workouts to around 45 minutes and your cardio work to 30 minutes. This will work for the average individual training to get in or stay in shape.

If you can only training three days a week then I would do my cardio work before my weight training. This will help get you warmed up, give you heart and lungs the work they need, and keep your metabolism going. This is not carved in stone, some people prefer doing their lifting first. I think either way is fine as long as you are doing some type of cardio along with your lifting.

Competitive bodybuilders and other athletes that are trying to maintain size and lose body fat may want to follow a different type of program. While training for a contest, your cardio workouts need to be brief and done at a moderate pace. This is because your lifting workouts will be very intense. As you get closer to the contest and are trying to rid body fat then you need to increase your fat burning or cardio activity. This could be riding a bike for 45 minutes twice a week and running three to five miles twice a week. You also want to perform your cardio workout at a relaxed pace. If you can’t carry on a conversation while biking or jogging, you are working out too intensely. Performing at a moderate pace can use up to 90 percent stored fat as fuel.

Not many people like to do conditioning work but it is very important for any athlete who wants to perform better or in fact for the average individual who may want to live a little longer. The obvious health benefits from cardio and other conditioning work make it a fair trade if you don’t want to give up lifting time. As mentioned earlier, there are many ways to balance this out.

The Benefits of a Do-It-Yourself (D.I.Y) Pilates Program

If you have been doing Pilates for some time, whether in many one on one session or in a group setting, and you understand your program and the exercises, you are probably ready to embark on a “Do-It-Yourself” (D.I.Y) Pilates program.

Before you jump into a DIY Pilates Program, be sure to consult your Pilates instructor to make sure you are ready to begin one. This is to make sure that your workout is safe and can give you results!

Some studios offers personalized DIY Pilates programming services. Your training program will be drawn up accordingly to your goals. You will be fully instructed properly on how to execute the routines correctly and you can ask questions to clarify any doubts before you begin.

Here are some benefits from doing Pilates on your own:

– Improved posture – Strengthened core – Proper breathing technique – Toned muscles – Develop balance and stability – Gain muscular endurance – Improved flexibility – Increased metabolism – Less risk of injury – Permanent pain relief

When you start your Pilates DIY program both on mat or machine, it’s important to start slowly, and build it up as you get more comfortable with the exercises. With time, you can progress to more advanced moves, and add other soft apparatus like dynaband, mini ball, pole and more.

Pilates done on mat is easier because it is more portable and you can do the exercises at home or anywhere. There are many DVDs that you can purchase on the market, but you need to be sure the DVD you picked is appropriate for your level of fitness and you know how to execute the routine properly.

Even though the mat is more portable and there are benefits to be achieved from performing mat routines, mat exercises do not give you the resistance that the Pilates reformer does. The Reformer works on springs from which the resistance can be adapted to suit your level of training. Resistance training is important because it adds strength and endurance to your muscles. This means you can do the same activity like walking longer distance easily without feeling tired or getting out of breath. You improve your stamina and strength.

When your muscles are toned, they burn more calories which in turn increase your metabolism, thus more fat loss. The Pilates machines transform your body much faster than simply using the mat. This however, doesn’t mean you will look like a bodybuilder; but you will not have any loose skin that hangs or jiggles when you move. The reformer also gives you a broader range of motion when doing your exercises, so you can work your core more effectively and more efficiently.

The most important long term benefit of embarking on a DIY Pilates program is about taking ownership of your body. You learn all about the how, why, what of the program that you are doing. You understand why certain exercises suit you might not suit your friend. It is important to know which area of the body you are working and why you need to focus on as you do each move.

Some Points to Consider on Losing Weight Safely

People who want to lose weight commonly, and first of all, think about reducing the amount of food they eat. This may be quite a solution but not exactly the best there is. In fact, depending on the amount you reduce in your food intake, it may even be dangerous to one’s health. So how does one lose weight effectively and safely? Here are some points one should consider when trying to lose weight:

Beware of the Crash Diets

Most people think that trimming down the calories can alone shed off their unwanted excess. Probably this is because of the fad there is in advertising about low-calorie food products and beverages. What people don’t know is that this could be dangerous because when they decrease their calorie intake way to below the required levels, the body begins to digest the fats. Sounds good but it doesn’t actually. Burning fat requires a lot of energy. Since there is not much energy in the body to facilitate metabolism of fat, it will run at a very slow pace resulting to fatigue, illness and weak immune system.

Low-calorie diet is also compensated for by the body by burning muscle. People on this type of diet who revert back to their old eating habits end up gaining back some, if not all the weight they have shed off. This would consist mainly of fats. And since fats have more volume per mass than muscle, they end up having the same weight as before but more bulkier. In losing weight, one should keep in mind that they should lose excess body fats only.

However, one can try out eating small meals at more frequent intervals. This way the body will not think that it is being starved and will not store food as fat.

Eat Properly

One may have considered junking the crash diet option but he should also not forget to watch what he is eating. Variety must always be considered so that one may be able to get the necessary nutrients from his diet.It is also healthier to eat food which are roasted, steamed or broiled rather than fried. It is also important to include a lot of fiber in the diet. Frequent rehydration is also necessary.

Pump Up lean Muscle Mass

Muscles burn calories when they work; they even do so at rest. Unlike fats which just lie around, bulge around the pants and dangle beneath the sleeves, muscles burn calories all-day round. With this fact, one can start weight loss by increasing muscle mass. The more muscles, the less fat will be left. This is attainable starting with working out with resistance exercises.

Engaging in Aerobics

Aerobics are not only good for the heart by increasing cardio-vascular endurance. Aerobics also help in increasing lean muscle mass while simultaneously decreasing excess body fat. Aside from these, aerobics make the metebolic process more efficient and its rate high, even after a long while. Imagine burning fat efficiently while driving along the freeway or even while watching television.

Extra “Push”

Some people believe that smoking and caffeine can actually help in losing weight. This can perhaps be true; however, they do the body more harm than good because of their side-effects. For that extra “push”, one can try out taking food supplements. Afterall, 95% of these products out in the market actually does good.

Fit Fem Flash Cardio Fat Burn Blast

The rebirth of cardio. The 80s were an infamous time period for the fitness industry. Leg warmers, terry cloth head bands, neon colored spandex, bottom fringed ink shirts, thong leotards, big fun sprayed to death hairor about the musicOlivia Newton Johns Lets Get Physical and Flashdances Shes a Maniacor the cardio aerobics movesthe grapevine, step touch, the pony.even dudes were into it  yes they wore thing spandex too, hmm?!?

Think back to all the people who used to work out back then. They were long, lean, and thin. Why? Its no surprise that if you are interested in dramatically losing weight and burning that fat of your body, you NEED cardio as part of your fitness routine. Its also no surprise here that yours truly is a super cardio junkie. I am one of those ladies who loves to sweatand I dont give a rats ass if my hair gets ruined or if my makeup gets smudged (who the hells wears makeup to work out anyway?) Lets just say I mean business when it comes to intense fitness. Go fast, go hard or go home!

Here are some hard cold truths:
You need to do at least 5-6 cardio workouts a week
Aim for at least 30-60 minutes of mixed cardio and strength training fitness regimens. For the fat to melt, you need to burn off those calories.
You need to make a severe change when it comes to your weight loss fitness plan. Even if it means you are de-conditioned and you start at a slower pace, its better than nothing. And as you become more conditioned, learn to challenge your body by intensifying the workout. Dont just think by doing the same ol snail pace walk on a treadmill youll slim down your waist line and get into those itty bitty bikinis. So pick up that pace Fit Femrs; go faster, go harder. Just like theres no crying in baseball, theres no crying in fitness. Get your rump off the couch and get movin with this under 5 minute cardio routine you can couple with other Fit Fem Flash routines I have on my site. This workout routine will no doubt get your heart pumping, allowing you to burn some initial fat and improve your fitness. This workout program is group of several cardio exercises that are known to not only make you sweat a lot, but also shed your pounds and eventually boost your metabolism to reach your fitness goals. Metabolism is really important if you want to lose weight. This is because a higher metabolism is associated with larger regular losses of calories, and, therefore, fats. This is what the cardio fat burn blast workout offers so dont miss out. If you are not used to exercise at all, well, sorry to tell you that you might start feeling the aches and pains of having to do this cardio workout. Yes, it is painful, but very fulfilling at the end. And dont worry, youll body will get used to it and will be so grateful as you start seeing your slim down results! Get your heart rate up and start burning fat baby! Perform each of these for 60 seconds at a time with 10 second rest in between for 1 round only. And if youve got the time, add a few more rounds!! Why not?
Cross Country Skiers: start by standing with legs staggered (one leg in front and the other in back, a few feet in between each other). Quickly shift your feet and your arms (in opposing directions) in a continuous manner keeping your abdominals tight the entire time.
Hopscotch Drill: start by standing with your feet a shoulder width apart. Hop one foot forward and then landing on both feet back. Continue to hop forward on the opposite leg and then landing back on both feet. Continue this repeating pattern.
Repeater Knee Lifts: stand up straight and lift one knee up to chest height. Quickly tap that lifting leg back to the floor at a slight angle behind you and quickly pick that leg up again allowing the knee to come up to chest height. Use your arms to add more intensity by bringing them up and down in opposite movement of the knee. So as your knee comes up, your arms come down. If you want to feel a more quadriceps burn, the standing leg will have a slight bend to the knee. The lower the lunge, the more intense the exercise becomes. Repeat for 60 seconds then switch to the other leg. Perform this with total control. Doing these simple yet highly effective exercises regularly, you will be in the perfect shape with peak fitness in no time. Dont you think its to burn that fat Fit Femrs?? Do it up Richard Simmons style!

Treadmill vs Elliptical Trainer Which is Better for Weight Loss

The weight loss industry is actually a billion dollar industry in the US today. Together with diet pills and supplements, exercise equipments are also among the products that consumers resort to when they need to lose weight. Let’s see how this treadmill vs elliptical trainer goes and which one is more effective for weight loss.

Treadmills still sell at higher rates than ellipticals, but the ellipticals are quickly growing in sales at a faster pace than ever before. So, if you are looking to lose some weight and get in shape, which machine will work out best for you?

Treadmills have been used for over a decade and are still the number one equipment being used, from the seasoned athletes to novice users. Simply put, it an easy machine with workout appeal because it requires no special skills to use it properly. You can program your own speed, pace and incline. You can try out different workout programs that are appropriate for your body conditions. The high-end models have MP3 docks and heart rate monitors in place for convenience and in keeping up with the digital times. Your workout can be intensely increased or toned down with the customizable programs in place. They can be folded to save space. Your lower back, knees and ankles do not get impacted very much or stressed out. In conclusion, a treadmill gives you a great lower body workout and can be exerted to any degree.

The elliptical trainer, on the other hand, is a relatively new fitness equipment but is fast growing in both popularity and sales among the same users of the treadmill. Instead of just offering a lower body workout, the elliptical offers a whole body workout, and yet users do not experience the impact of running. The elliptical concentrates on both the lower and upper body during use. The workout is a low impact one and is ideal for people with injured or weakened backs, knees, and ankles.

What should be your basic considerations when comparing the treadmill vs elliptical trainers for weight loss? Perhaps one is whether you are getting the workout that you really need while effectively losing the extra pounds. It’s true that the elliptical offers a more complete body workout but when it comes to burning the calories, the treadmill can also be very effective on that because brisk walking, jogging, and running also lets you expend a lot of energy.

So if you are deliberating between a treadmill vs elliptical trainer for weight loss, the best thing is for you to consider what type of workout you are looking to get and how much impact you are willing to endure. Treadmills are perfect for those into jogging or serious running, while ellipticals are ideal for upper body and low-impact workouts. Both however, can be of great help in helping you lose weight.

Important Elements to Having Ripped Abs

Dehydration not only hampers performance but also increases the risk of heat illnesses, such as heat exhaustion or potentially deadly heat stroke. Dehydration is now being linked to cancers and many other catastrophic illnesses. Dehydration is know to cause stress, in turn stress also causes dehydration. Dehydration can also impair performance. You should drink 4 to 8 ounces of water every 15 to 20 minutes during a short workout of up to an hour. Drink small quantities at a time rather than large quantities all at once. Stay hydrated, but within limits.

Step4. Resting. Resting is very important, ideally in short naps taken throughout the day. It may be helpful to plan these rests into a daily schedule. Resting is vital in stress relief and simply concentrating on a bug in the garden 10 minutes a day will do wonders. Scientific research on meditation has shown helpful to treating epilepsy, anxiety disorders, blood pressure disorders, esteem and psychological disorders. Resting is an act of creativity. Resting is a conscious choice to shift your attention from the busy activities of your life to something else.

Sleeping is an important part of our day. This is the time that the body and mind gets to rest, resuscitate, and prepare for the busy day that is in store for them the next morning. Sleeping is one of the most important functions in life. It is necessary for survival in all living things. Sleeping is the natural process of rest observed by our body, occurring at regular intervals and necessary for the maintenance of health, it is the period of rest in which an individual loses awareness of his or her surroundings. It is when all of a person’s activity decreases and muscles relax Having enough sleep in a day will give you lots of benefits and not to mention starting your day in the right mood and full of energy, is our body and mind’s means to refresh and rejuvenate.

Step5. Planning. The biggest element of all planning for preparation. Planning is the simplest most effective step. What are your daily, weekly, monthly goals. Write themdown followed with positive affirmations and stick with the plan. Daily planning for fitness is important like eating and exercising. Keep your goals reachable and make sure you hit them every day. Stay consistent and persevere.

Conclusion: Getting fit is not only a way to trim fat and look better, it is a way to a healthier, happier life. Getting fit can lead to a new, more vigorous lifestyle that becomes easier to maintain over time. Getting fit is not just about losing weight, it is about gaining health and sporting ripped abs.

What is HITT cardio training

HITT or high intensity interval training is an easy way to burn all those fat and calories in your body without exerting yourself much. This mode of interval training with much higher and intense cardio level has become a rage in bodybuilding industry, for its benefit of helping a body burn fat to a greater extent.

The major benefit of HITT or high intensity interval training is that it lets you lose all the fat. HITT is also known as conventional form cardio vascular exercise, with better and efficient outcome for every workout lover or bodybuilder.

The very old form of cardiovascular workouts talked about losing weight by exercising at low intensity or low interval for a longer period of time, but high intensity interval training is a modern form of cardio that depends on the technique of working out intensely at an interval ranging from light to moderate level.

This very fact that HITT works opposite to conventional cardiovascular technique, makes it as the upgraded version of the latter form of exercise.

Since, high intensity interval training technique is based on intense workouts with low and medium pace in alteration, rather than a continuous pace, therefore it also tends to burn more fat and that too in less time span.

The major benefit of HITT or high intensity interval training is the fact that on a normal exercise routine your body gets accustomed to the pace and exertion and thus does not lose the amount of calories you wished for.

Also by becoming accustomed to the intensity of normal cardio exercise your body also starts conserving some calories, as it goes in a steady or stable mode. So when working with alternate and intense level of exercise, your body is not able to go into a steady or stable state and thus keeps on losing or burning fat and calories without getting a chance to store them.

HITT also has its cons which makes it ‘not-suitable’ for a particular category of people involved in workouts or cardio trainings. The very reason is the level of intensity involved in it, which makes it risky for people having medical constraints like those having heart or cardiovascular difficulties.

Another reason that makes some people stay away from benefits of HITT is the fact that not every one is capable enough to workout at the requirement of this high intensity interval training program, for it requires a greater physical input.

This form of cardio may sound tough and little too unreasonable, but there are techniques to make yourself accustomed to the intensity and level of HITT. The trick here is to begin at a low pace for 5 to 6 minutes, increasing the pace to high speed and then again coming back to 4 to 6 minutes of low pace workout, finally moving on to 2 to 3 minutes of low pace along with high paced workout.

The basic idea behind the high intensity interval training is of doing a cardiovascular exercise (ranging from cycling, brisk walking, running, and treadmill walking or elliptical training) with alternate level of pace including a half or full minute interval or break before change of pace from low to high or high to low. All this is based on the aim of progressive fat burn result in much quicker and faster way, therefore for every bodybuilder HITT or high intensity interval training makes a sense when indulge in a strict fat burn or weight loss regime.

Effective Back Pain Exercises

The answer to a healthy back is appropriate exercise. The problems associated with back pain can be minimized with exercises. It is widely known that regular exercises will improve the appearance and health in general, but very few realize the benefits that good physical conditioning can have on their back pain.

The benefit of exercises for the back depends on the following three key principles:

To attain satisfactory aerobic fitness. To focus part of the exercising on the muscle groups that supports the back. To avoid exercises that cause heavy stresses on the back

The right kind of exercise program helps in keeping the back pain under control and can make it easier to continue doing the daily chores. A break from vigorous exercise can be taken if the pain becomes worse. A Doctor or physiotherapist can be consulted before starting an exercise program for deciding on the type of exercises that can be done to relieve back pain and to stay fit.

Warm up is important before exercise and deep inhaling has to be repeated before each exercise. Regular exercise helps a lot and if it is skipped for a day, unavoidably walking can compensate it, to some extent.

Exercises to strengthen the back and hip muscles:

Wall slides exercise helps to strengthen the back and hip muscles. Leg muscles also get relieved. By standing against a wall on the back, try to slide down with knees bent. The bend should be 90 degrees and count till 5. Then come back to standing posture. This has to be continued for five times.

Raising the leg also helps in strengthening back and hip muscles. Lay down on the stomach. Try to tighten the muscles of a leg and bring it up. Count till 10 and bring it down. Continue this for 5 times each for both the legs.

Sitting up partially strengthens the abdomen muscles. Lie on the back and keep the knees bent. Raise the head and shoulder above the floor and try to reach the knees with hands. Leg rising also benefits stomach and hip muscles.

Exercises to minimize the back pain:

An aerobic conditioning program for 30 minutes, thrice a week is ideal for overall fitness. Recommended aerobic exercise includes Bicycling, swimming and brisk walking. Aggravation of low back pain can happen if step aerobics and exercises like jumping and running are practiced. Aerobic exercises make the heart and other muscles consume oxygen more efficiently.

Swinging back legs could strengthen the muscles of hip and back. Stand in the back of a chair and raise a leg up and down without bending the knee. Repeat this for each leg. Posture training for sitting, standing, sleeping and even during motion is needed if posture is a factor. The type of shoes viz. High Heels that are worn can also affect the posture by adding more stress on the lower back by changing the posture.

Stretching exercises can be done for keeping the muscles flexible and less prone to injury.