With the warmer weather now here, many of you will be wanting to get outside and enjoy some exercise in the great outdoors. But now and again the weather will turn and you won’t be able to go for that nice long jog in the sunshine. Instead you will be stuck in the house, but this is no excuse not to exercise. There plenty of ways in which you can still do a work out in the home. If getting fit is something you want to incorporate into your daily routine, but don’t want to do it by hitting the gym, then working out at home will be your main option. But how do you make your indoor exercises fun and effective? Well here are a few tips for you to follow to make home work outs enjoyable and worth while.
Use what you have
There are many items in and around the home which can be incorporated into your work outs. The stairs is a great place to start. Use the bottom stair as a toning platform and use for step aerobic exercises. You could also jog up and down the stairs as a warm up or to burn calories and increase cardiovascular fitness. A simple chair is also a great tool for work outs. Use the back of a dining room chair to balance when carrying out squats, leg lifts, lunges and other forms of leg toning exercises.
Purchase some essentials
You may need to make a few purchases when choosing to exercise at home. A yoga or gym mat is a great accessory to have when taking part in floor exercises and stretches. Dumbbells and weights are also great fitness accessories that will help with getting fit at home as are exercise balls, resistance bands, skipping ropes and mini trampolines. All these fitness essentials will help you to shape up in the comfort of your home. Treadmill Fitness and similar stores offer plenty of fitness accessories and equipment for at home exercise.
No equipment needed
There are also some exercises that require no equipment at all. Squats, sit-ups, press-ups, lunges, jumping jacks and even running on the spot can all be carried out in the home without any equipment. All you need is the right pair of shoes and you can be your very own fat burning and calorie blasting machine. Create your own mini workout suited to you and your fitness needs by putting together all these exercises and getting your sweat on in the comfort of your own home.
These days many celebrities take up silly fitness regimes and fad diets in order to look good on the big screen and who can blame them? With millions of people watching you and critiquing your every move, you could be forgiven for wanting to look your best all the time. But a lot of stars go the wrong way about losing weight and getting healthy by going on fad diets and working out excessively to the point where they are destroying their bodies. They may look good on the outside, but it’s the damage done on the inside that counts.
So which celebrity fitness regimes work and which are useless? Well here we tell you who are getting it right when it comes to fitness and how their workouts could benefit your health.
Jennifer is well known for her love of yoga. The Friends star has a body to die for and at the age of 42, it seems to be working well for her. Yoga is a great exercise with many different varieties available to try. The discipline goes back thousands of years as it was once carried out by ancient India. Yoga promotes strength and flexibility through a number of poses and movements. It also helps to improve the wellbeing of your mind as well as your body. It is a great exercise for those looking for a gentler workout.
Beyonce is the talk of the town at the moment and her amazing body is one of the reasons why she is so admired. The performer is well known for her curves and she likes to keep them in shape by carrying out interval training. Interval training is a great workout as it allows you to burn a lot of calories in a short space of time. It requires you to alternate between low intensity and high intensity exercises and can also have a positive effect on your cardiovascular fitness. Interval training can be done in a short space of time so is a good fitness regime for people who want to get in shape but have little time to spare for long periods of exercise.
The bubbly blonde actress is as well known for her fab abs as she is for her movies. Kate is a huge fan of exercise and is a real fitness fanatic. Kate enjoys taking part in running and spinning as well Pilates. Pilates is an effective workout that can help to build muscle strength, flexibility and is also great for correcting posture. Because Pilates works the entire body, you can tighten and tone your shape for a healthier and fitter you.
One of the most popular actors around right now has to be Ryan Gosling. The Notebook star has a great body and one he has worked hard to perfect. Ryan uses muscle training workouts to keep up his superb physique, using dumbbells and a bench press. The workout similar to Ryan’s can be found at www.Kinobody.com and for quality dumbbells you will find Treadmill Fitness feature a selection. Not only can muscle training build strong muscles, but it can also help you to burn more calories while exercising and resting.
(Image from http://www.kinobody.com/
People are creatures of habit. You’ve probably seen the same people on the same machines at your gym. I’m guilty, too, and have a certain penchant for the step mill in my continuing effort to beef up the notoriously flat Native booty. However, just like everything else in life, diversification is the key to success. After all, why spend money on a gym membership only to use the same machine every day?
Instead, look to try a different cardio machine daily. Don’t be afraid of the weight section — especially the free weights. Try out those classes or make an appointment with a personal trainer.
Here are the key benefits of each section of the gym and why you need to start branching out.
Cardio is where most people get stuck in a rut and there are plenty of reasons why. Usually, they just like one activity the most. Maybe they heard that the elliptical is like running but easier on the knees and that’s their excuse. Nevertheless, unless a doctor has specifically said to avoid certain machines, there’s no reason to do so.
The treadmill can be used for walking at an incline, running, jogging, sprinting or even walking backwards, all on different days. This builds endurance while burning calories. The step mill focuses on glutes and legs. The rowing machine also focuses on legs but adds the core and shoulders into the workout, too. And don’t forget to add biking and the elliptical for something new.
The “Other” Parts
Bodybuilders often lift no more than three days per week and most “regular” people can maximize the benefits at two days. Most of the muscle building happens outside the gym during recovery. However, make those two or three days count. Split the days into body sections, such as upper body on day one and lower body on day two. Rep counts, amount of weight and rest time between sets will vary depending on your preferred size, strength and endurance goals.
Lifting routines should be changed every three months so your body doesn’t plateau. If you’re really gung-ho, consider starting a creatine regimen, too. It naturally improves strength, endurance and even brain function. Whenever possible, choose the free weight section as opposed to machines for a better workout.
Try Them All
Even if you’re not into the classes at first blush, make yourself give them a try. From Zumba to yoga, there’s something for everyone and every class complements a diverse workout. If there’s a pool available, give it a try. For gym goers who haven’t swam like they meant it in years (or ever), consider taking a class or a private lesson to brush up on those skills.
Working out the right way has many similarities to a drug detox program. You need to break those bad habits, change the environment — like trying out that pool — and stay focused for at least 30 days to develop new habits. If you don’t have the body you want, why not? There are countless tools at your disposal.
Adrienne is a health-conscious blogger who is always looking for ways to get more out of her workouts.
Many sufferers of social anxiety disorder avoid exercising because the thought of being in a crowded gym or jogging is a bit too much to handle. This might sound familiar if you’ve ever looked at a pair of love handles and got frustrated at yourself because you felt that the stress of being on full display wasn’t worth it. The problem here is that by avoiding exercise, you’re not taking advantage of one of the most powerful remedies for social anxiety.
Anxiety support group members often cite exercise as one of the keys to breaking free of the grip SAD has on them. Exercise promotes a range of benefits from physiological to psychological. Furthermore, there are many exercises that integrate relaxation techniques, which can go so far as to reprogram you to not feel anxiety when surrounded by people. So how does exercise actually work on social anxiety?
Attack the Physical Causes Directly
Social anxiety has a physical mechanism to make you feel horrible built right in—the release of adrenaline into your system. When you feel the physical effects of anxiety—the palpitations, the knots in your stomach, your muscles tensing up—those are the effects of adrenaline.
To some degree, you need to store it up in case of an emergency. In today’s world, there are no saber-toothed tigers out to get you, so adrenaline does more harm than good. Exercise is a natural way to get rid of the adrenaline in your body. It attacks the physical causes of anxiety at the root.
Divert Your Thoughts
Racing thoughts are a hallmark of social anxiety. Your mind gets carried away and you start imagining what people are thinking about you, what they might be saying behind your back—even if they’re complete strangers who aren’t even looking at you. Your mind is playing tricks on you.
When you’re involved in exercise, your mind doesn’t have the ability to think negative thoughts while at the same time concentrate on the task at hand. It provides you with a moment of respite from your thoughts, and it can have a hugely beneficial effect on your psyche.
Exercise Can Be Spiritual
There are exercises such as yoga or tai-chi that have a spiritual component attached to them. The way these exercises work is by conditioning the body along with the mind. The key benefit is the meditative aspect. Anxiety is in large part a learned condition. It develops through reinforcement, and in many cases it can be reversed.
Learning to control relaxation can have a long-lasting therapeutic effect on anxiety. You essentially train your body to maintain its composure, and because these exercises are often done in group settings, you condition yourself to relax in what boils down to a social situation.\
Adrienne is a health-conscious blogger who feels anxious rather frequently. She combats these feelings with her daily jogging.
As surprising as it sounds, there’s nothing more relaxing and peaceful than a good long run. When you hit the trail, there’s nothing but the beat of your sneakers on the pavement to accompany your thoughts. You can find peace, solitude and even great ideas in this rhythm.
The mental health benefits running brings are also closely tied in with the physical ones. In addition to strengthening your cardiovascular health and endurance, it releases a burst of endorphins that can bring on the euphoria known as “runner’s high.” Staying physically active has also been proven to reduce symptoms of depression.
Whether you choose to pursue running as a hobby or as part of a long-term health transformation, the rewards are enormous. Of course, getting yourself checked out by a doctor first is important. When you get the okay, there are a variety of plans to help you get off the couch and onto the trail!
Taking the First Steps
If you are capable of walking for 30 minutes, you are capable of beginning your journey to the world of running. You can start by looking into a “couch to 5k” program, where you are instructed to follow a set agenda of gradually increasing run times. Alternatively, try alternating brisk walking and light jogging on your body’s own schedule.
Having a partner can be very beneficial when you start running. Not only will having someone to talk to make the distance fly by, it also keeps you accountable so you’re less likely to wimp out on your scheduled running time.
Once you’re comfortable with running for minutes or blocks at a time, begin to push yourself. Although you don’t want to overextend your enthusiasm and burn out too fast, you also want to keep the progress going. Hit the trail at least four times per week until you’re basically running for 40 minutes. Use 2-minute walking breaks if necessary.
Congratulations, you are now a runner! Don’t lose momentum: try designating one day a week as your “long run” day and increase your time by five minutes every run. Eventually, you’ll know the exciting feeling of accomplishment as you cross the finish line of your first 5k.
Even More Benefits Than Meet the Eye
As you progress further in your running goals, you’ll start to find yourself becoming more aware of its impact on your lifestyle — and vice versa. When you start looking at what you eat as fuel, you become aware that burgers and fries won’t keep you moving!
Another bad habit that many runners have successfully combated is smoking. The harsh effects of tobacco can hamper oxygen intake, which is important to your endurance. If you’re having trouble quitting, try switching to vaporized nicotine: you can buy e cigarettes at nearly every convenience store and they are much easier on your lungs than combusting tobacco.
Keeping It Up
Staying motivated has everything to do with variety. After you’ve done a 5k, try a 10k, or switch up your routes for new scenery and terrain types. Now that you’re a runner, the whole world is open for you to explore!
Adrienne is a health-conscious blogger who runs every morning before work. You can read more of her work through her Twitter: @adrienneerin
Let’s face it, finding time to work out is hard. It’s bad enough that we have to go to actual work every day, breaking our backs in the 21st century way, by sitting hunched over a computer keyboard for hours.
At the end of the day we have to make some difficult decisions on how to spend our time. Some of us are born couch potatoes or video game addicts. To this group I say, no excuses — get thee on the road right now.
Then there are those of us with time-consuming hobbies. Maybe you’re a painter. Maybe you’re an American furniture collector. Or maybe you’re building a 1:48 scale replica of an 18th century schooner. In such cases, you need to allot precious after-work time to mixing paints, getting yourself over to an American furniture outlet, or just sitting down and getting started on the first of a grueling 500 hours of tying tiny knots by hand.
Five hundred free hours, as we all know too well, are difficult to come by. So how do you squeeze exercise into your life?
1) Recognize That Time Spent Exercising Is Time Gained
What’s that, you say? You have no time to go running? Running takes up too much time? You have other things you love to do?
Think of it this way. Yes, running is time consuming. You will likely find yourself out for an hour at the very minimum, maybe every day. However, if you look at the total amount of hours you have left on this earth, spending an hour running every day will add years to your life. Years more to pursue your passions. Think about that.
2) Run Before Work — Not After
To many dedicated runners this one is a no brainer. Wake up an hour early, take your run in the wee hours of the morning, take a shower and go to work. You will feel more energized. Your work performance will increase. And you will still have just as many hours every evening to spend on your dollhouse furniture carving.
3) Run With A Buddy
Once you commit to running with a friend, you will truly find out the power guilt has to sway you. No one wants to let down a buddy. Don’t do it. It will make you feel like an awful person even if you plan on having the best scrapbooking session in history instead. You can also try Sociercise Real Time Running Races an app for iPhone that let’s you compete in real time races against other users from around the world. Get a running buddy from across the pond to help keep you motivated.
4) Manage Your Hours
There are no sacred stone tablets that say you must use up 1 hour every day on running and 2 hours every day on antique flugelhorn restoration. If you find it difficult to run and then sit down to refinishing a faulty flugelhorn valve, don’t do both on the same day. Run two hours every other day and restore flugelhorns for three hours on your off days instead.
The reasons to invest some time in exercise are very compelling. Your quality of life will increase, and you might even find that with all the extra energy, you have more time to do the things you love on a daily basis. So don’t put it off even for another day. Get up, put on some exercise clothes and get started right now.
Adrienne is a health-conscious blogger who has a huge number of hobbies she constantly feels the need to balance.
The New Year has come and past and many people are still staying strong with their resolutions. Still, it is great to have some new types of fitness equipment at the home or in the gym, where you can get into shape in a much more efficient way. There are many different types of machines that can be used for this purpose, but we are going to give a bit of an overview of the best ones in the following article. Hopefully, this will give you an idea of what you can use in order to successfully get in shape, but also provide you with some much needed information about what is not so great.
There are a wide variety of different types of fitness equipment that you need in order to get in shape, but you need to make sure you focus on all aspects of your body. First of all, try to find some type of balance board that you can use in order to increase your level of balance. Even though this seems like a simple and not a very high calorie burning task, it is actually really hard and it will definitely be a big help to get you in shape. These can be found in their most basic form for a cheap cost, but your local gym will most likely have these products for you as well.
Rolling wheels are also helpful pieces of fitness equipment when you are trying to get in shape this spring. There is nothing more fun than spending only a small amount of money and getting a huge value, which is exactly what a rolling wheel can help you to achieve. For people trying to get in shape, the abdominal muscles are an excellent place to start. Rather than trying a ton of crunches that can hurt your neck and back, use the rolling wheel instead.
A new item that you might also check is the Powerline glute master exercise machine. This machine can help you to strengthen your glute muscles completely so that you can have the best shape in the spring and summer seasons.
In addition to the above mentioned fitness methods, it is important to get upper body fitness covered as well. This can be done in a number of ways. The first fitness machine that can help with the upper body is the Bowflex, which has new models all the time. This equipment can change in many different ways in order to help you get the best upper body workout that you can get.
Finally, there is one product entitled the Weider Total Body Works 5000, which is a new and exciting way to increase your tone and shape of your upper body. If you can use this with the other tools we have given you in this article, you will be looking great in no time. Spring is just around the corner, so make sure and get on it quickly!
About the author:
Patty Morgan is an author and blogger from Canada who often shares information about fitness, exercise, nutrition and healthy living. Look up Krevco for more information on Exercise Equipment in Winnipeg.
You’ve been telling yourself that you shall begin hitting the gym.
But months have already passed, and still, you have not attended not even a single class you signed up for.
What can you do so you can finally drag yourself to work out?
Look for a gym buddy.
When there’s someone to remind you of your gym schedules and actually force you to go, then making lame excuses to absent yourself will no longer run effective.
It is more beneficial if you can find one who’s knowledgeable about how gym equipment or training sessions work. Of course, you need that person who’s also dedicated to staying fit. The energy will eventually rub off on you and there will come a time when you will get used to going to gym even when you’re alone.
If you like to run but can’t find someone to run with you give Sociercise Real Time Running Races a try. It lets you compete in real time against other runners and makes for a perfect workout companion.
Think of the benefits of exercising.
You are not working out just so to kill time or escape from your responsibilities. It is so you can take care of your health, and help yourself as well to manage stress better. Yes, you read that right. Working out helps you stay more positive about life.
Choose a workout routine that fits you.
Just because your essay writing service colleagues run after office hours does not mean you should run too. Just because your girlfriends are going crazy about zumba classes do not follow that zumba is as well right for you.
Find out what makes you tick. There are also other alternatives to working out that you probably have not tried but should have. How about hiking? Or perhaps cycling? Maybe swimming?
Check out causes you support.
Find out whether organizations or advocacies you support are holding fun runs. You are more likely to feel inspired to sign up and actually participate when you believe in the cause. You will never mind the long, exhausting run because merely making it to the finish line is more than enough reward. You can also check out the Sociercise App for iPhone that will help you stay motivated while raising money for various causes.
Draw inspiration from the elders.
Observe the elders that are enjoying their time at the gym. They may be old but they do not look weak. They laugh out loud. They can manage lifting weights. They can run as fast as you can. Don’t you want to be as energetic as them when you grow old?
So you’re a loner and you can survive hours not talking to anyone. Great!Still, do not close your doors on making new friends while you are at the gym. This may be the motivation you are looking for. And who knows, just the opportunity as well to hook up with someone.
See exercising in a good light
If you keep telling yourself that exercising is a hassle then you never will be able to incorporate it in your daily routine. Look into it instead as some me-time, an opportunity for you to unwind from a long day at work. Load up on music you like to keep your energy pumping during workout sessions.
In this day and age you will find people who live life to the extreme. As a result of which, long term and short term illnesses grip the people. There are many illnesses which are curable, but there are some, which have little or no hope of cure.
However, advancements in science have a different story to tell. Especially in the cases of cancer, certain rectifications in the lifestyle can produce miraculous results. The entry of cancer could be unpredictable up to a certain extent, but changes in the way of living can remarkably squash away the risks of cancer and can act as a preventive measure. Some the tips which can act wonders to prevent cancer are;
Authors Bio: Rickey is an avid blogger, who is passionate about writing articles. He has contributed many articles to different blogs related to health improvement, health and beauties, cervical cancer, human anatomy and lots more. He also writes articles related to stages of cancer, structure of a DNA double helix, and many more for many online book shops.
The summer is just round the corner and I’m sure many parents are mindful that their kids will soon be at home for six weeks. Apart from a holiday, parents may well be thinking about how they are going to keep the kids occupied.
I think most parents would agree that it is important to keep kids active over the summer break. Of course kids are going to want to play with a games console which is to be expected, however there needs to be a balance with other activities especially over the summer when there is so much free time for them to enjoy the outdoors.
If you are at are at home with their kids through the summer it may be hard finding day to day activities to keep the kids entertained. Try mixing the following activities up, it doesn’t have to be daily; but they should keep the kids, fit, healthy and entertained over the summer months.
Sports camps are a great way of keeping the kids active through the summer. Often running for five days at a time there are plenty of options to choose which should ensure you can find one the kids will enjoy. Sports camps are especially useful for families where both parents work, as they can drop the kids off in the morning and collect them in the evening, safe in the knowledge they will be fed, watered and looked after.
If the kids have a particular interest in a certain sport I would look for a camp focused on that sport, there will be camps which cover a wide range of sports and activities. It doesn’t have to be a sports camp either; it could be singing, acting or cooking generally there will be holiday camps which can cater for such interests. Certain camps will also specialise in activities for children of all ages, particularly useful when young children are involved.
If you are at are at home with the kids through the summer it may be hard finding day to day activities to keep the kids entertained. Try mixing the activities up and it doesn’t have to be daily; the following should hopefully keep the kids entertained.
Admittedly the weather is not always suitable but hopefully this summer will bring some hot weather for us to enjoy outdoor activities. Why not spend an afternoon bike riding? Kids love exploring and it is a great way of staying fit. If you are feeling adventurous perhaps drive somewhere for the day, there are plenty of cycle trails which may be a challenge but will certainly be a worthwhile experience.
As a treat perhaps think about a trip to a theme park or the zoo, it will give the kids something to look forwards to and will certainly be enjoyed.