Archive for January, 2010
Ce exercitii sa faci pentru a avea sani frumosi de invidiat?
//
Va propunem asadar 4 exercitii aparent banale si destul de usor de realizat. Oricat de simple ar parea, ele vor da rezultatele dorite. Trebuie numai sa le practicati cu regularitate ori de cate ori aveti ocazia si minim de 3 ori pe saptamana!
Exercitiul nr 1: Avionul
Pentru inceput iti propunem un exercitiu banal. Ai nevoie de un prosop sau de o esarfa. Prinde capetele esarfei astfel incat aceasta sa stea in spatele tau, paralel cu linia bratelor tale, intocmai ca in imaginea alaturata.
Trage omoplatii spre posterior incercand sa micorezi cat mai mult distanta dintre mainile tale – ca si cum mainile tale ar vrea sa se intalneasca la mijlocul esarfei.
Vei simti cum iti lucreaza muschii spatelui, cei din apropierea omoplatilor, dar si partea laterala, externa a sanilor.
Revino in pozitie normala si repeta exercitiul de aproximativ 10 ori.
Daca lucrezi in fata unui calculator trebuie sa nu uiti acest exercitiu niciodata pentru ca te ajuta sa-ti relaxezi si muschii cefei care se incordeaza ingrozitor cand stai toata ziua cu nasul in calculator!
Exercitiul nr 2: Creionul
Ai in continuare nevoie de esarfa sau prosopul de la exercitiul anterior. Deja te simti mai bine si mai relaxata nu-i asa?
Din pozitia pe care o aveai la exercitiul anterior, vei misca bratele sus- jos, alernativ, spre lateral, tinandu-le permanent intinse: in timp ce bratul drept coboara, stangul urca pentru a mentine intotdeauna esarfa intinsa.
Iti exersezi muschii bratului, ai spatelui si evident sanii.
Exercitiul nr 3: Tonifiaza tot!
Pozitia: stai dreapta, cu picioarele usor departate, si mainile pe langa corp. Te vei apleca pe rand, mai intai catre un picior, iar apoi spre celalalt, alternand aceste doua miscari. Odata ajunsa cu capul orientata catre varful piciorului incearca sa tragi cat mai mult de trunchi spre inferior, mentinand spatele drept si executand miscarea din brate – aici vei simti cel mai bine cum lucreaza.
Repeta miscarea si pe celalalt picior. Ai avantajul ca la acest exercitiu lucreaza si muschii fesieri. Ce-ti poti dori mai mult de atat?
Exercitiul nr 4: Leaganul
Este timpul sa exersezi si partea superioara a sanilor. In acest sens, aseaza-te in pozitie sezanda, ca in imaginea alaturata pe o suprafata tare – nu in pat. Trage partea superioara a corpului catre varful degetelor de la picioare. varful nasului priveste inainte. Incearca sa tragi cat mai mult de partea superioara a corpului cu ajutorul bratelor: ele realizeaza efortul.
Treptat, lungeste perioada in care stai in acesta pozitie pana la cateva minute.
OPT SFATURI EFICIENTE PENTRU A-TI MODELA SILUETA
Exercitiile cu gantere reprezinta cel mai bun procedeu pentru tonifierea musculaturii, consolidarea tesuturilor slabite din componenta muschilor si, in general, pentru controlul greutatii.
Antrenamentul de rezistenta contribuie la imbunatatirea si accelerarea metabolismului – cu alte cuvinte, chiar daca intr-o zi nu-ti efectuezi programul de exercitii, organismul tau va continua sa arda calorii!
Aceasta ca sa nu mai spunem ca, pentru acest tip de exercitii, nu trebuie sa mergi la sala, daca timpul nu iti permite. Le poti efectua foarte bine si acasa!
Masoara-ti circumferinta cu regularitate
Pierderea centimetrilor acumulati te va ajuta sa te simti mult mai motivata si te va incuraja, in acelasi timp, sa nu abandonezi regimul alimentar destul de strict pe care il urmezi si nici programul de fitness.
Stabileste-ti obiectivele
Inainte de a incepe dieta si programul de exercitii, gandeste-te bine: de ce vrei sa pierzi kilogramele in plus? Cateodata, simplul raspuns “Pentru mine insami, pentru a ma simti bine in corpul meu” nu este suficient.
Avem nevoie uneori de un plus de motivatie… care, in acest caz, ar putea fi reprezentat de perspectiva unui concediu pe litoral – pentru care ti-ai cumparat deja un costum de baie, sau, de pilda, casatoria unor prieteni, cand vrei sa imbraci o rochie de seara mulata pe corp… Exemplele sunt multiple si se constituie in tot atatea motivatii suplimentare.
Planifica-ti cu rigurozitate antrenamentul
Timpul a devenit presant, asa incat se impune sa actionezi repede si, in acelasi timp, trebuie sa lucrezi in ritm sustinut. Prin urmare, aloca minimum 20 de minute zilnic exercitiilor fizice, incercand sa variezi, pentru a nu intra in rutina: astazi – jogging, maine – inot, poimaine – lucru la sala, in ziua urmatoare – bicicleta, si asa mai departe.
Regula planificarii este valabila si in ceea ce priveste alimentatia
Cred ca nu mai este nevoie sa iti spun ca infometarea nu te va duce la nici un rezultat – dimpotriva. Este esential sa mananci trei mese principale in fiecare si, precum si doua gustari – acestea din urma constau de obicei in fructe sau o salata de legume de sezon. Nu-ti face cumparaturile fara a fi mancat in prealabil; tentatia se poate dovedi prea mare si poti cumpara mai multe alimente decat intentionezi de fapt.
Importanta stretching-ului
In fiecare dimineata, ridica-te din pat cu cinci minute mai devreme si efectueaza cateva miscari de stretching. Este un mod excelent de a-ti incepe ziua – te vei putea concentra mult mai bine asupra a ceea ce ai de facut si vei avea multa energie. De asemenea, in felul acesta vei stimula metabolismul, ceea ce va duce la o ardere mai rapida a grasimilor.
Mananca legume si zarzavat
Pentru a te asigura ca organismul tau are toate elementele nutritive si caloriile necesare, include cat mai multe zarzavaturi si legume in alimentatia zilnica. In felul acesta, beneficiezi de mai multe fibre si de mai putin zahar, ceea ce este optim pentru silueta si sanatatea ta.
Un obiectiv ai – dar tinta?
Identifica acea parte a corpului al carei aspect doresti sa-l imbunatatesti in mod deosebit si dedica-i cinci minute de exercitii zilnice. Ti se pare putin? Poti fi sigura ca aceste cinci minute zilnice vor face diferenta, daca nu vei neglija acest aspect in saptamanile urmatoare.
Exercitii energizante de fitness
//
Incalzirea
Dar cu ce sa incepem? Putem deschide fereastra lasand aerul rece al diminetii sa ne patrunda in casa. Inspiram lung si expiram de cateva ori, iar apoi incepem micul antrenament de inviorare. Deoarece avem de facut un antrenament, este foarte important sa incepem cu o incalzire usoara care consta in exercitii simple pentru a incalzi grupele musculare.Putem efectua aplecari ale capului inainte-inapoi si laterale, rotiri de cap, rotari inainte – inapoi ale umerilor si bratelor, usoare genoflexiuni si ridicari pe varfuri. Totul nu dureaza mai mult de 5-7 minute.
Am terminat cu incalzirea? Sa incepem antrenamentul propriu-zis. Putem sa incercam cateva genoflexiuni, flotari si abdomene. Nu avem nevoie de anumite greutati pentru a efctua aceste exercitii, vom lucra cu greutatea propriului corp. Dar sa va explic cum se executa corect aceste exercitii:
Genoflexiunile sunt exercitii foarte importante care cuprind o mare parte din musculatura corpului. Departati picioarele la latimea umerilor, prin flexia genunchiului se coboara lent trunchiul pana cand fesele ajung in plan paralel cu podeaua. Nu se va cobori mai jos. Se revine la pozitia initiala prin extensia membrelor inferioare. Este foarte important ca pe parcursul executiei sa se mentina spatele drept. Trei serii a cate 15-20 de repetari.
Flotarile Asezati-va pe sol avand sprijin pe palme si pe genunchi avand o linie dreapta intre genunchi si umar, varfurile picioarelor fiind orientate in sus. Bratele sunt departate la latimea umerilor. Se coboara trunchiul prin indoirea coatelor fara a atinge solul cu abdomenul. Prin extensia coatelor se revine la pozitia initiala. Doua serii a cate 6-10 repetari.
Abdomenele Asezati-va pe spate, cu genunchii indoiti, talpile fiind sprijinite pe sol. Palmele sunt la ceafa. Se inspira, si se ridica trunchiul de pe sol. Expiram spre finalul miscarii si revinim la pozitia initiala fara a atinge solul cu spatele. Trei serii a cate 15-20 de repetari.
Sa nu uitam ca la final de antrenament sa executam si cateva exercitii de stretching.
Gata! Suntem pregatite pentru o noua zi! O zi plina de energie si buna voie!
Benefiile mersului pe jos
Mersul pe jos, cu regularitate, reprezinta o metoda eficienta si la indemana pentru pastrarea sanatatii fizice si psihice. Desi oricare dintre noi intuieste efectele benefice ale mersului, in ultima vreme oamenii de stiinta au realizat mai multe studii care au indicat obiectiv beneficiile pe care le aduce aceasta activitate. S-a demonstrat in acest sens, rolul pe care il are mersul zilnic, pe o distanta de cativa kilometri, in prevenirea afectiunilor aparatului cardiovascular, bolilor sistemului imunitar, dar si a cancerului de san sau de colon.
Desi este natural si accesibil oricui, mersul pe jos tinde sa fie eliminat din activitatea cotidiana pentru ca in secolul vitezei multa lume prefera autoturismul sau mijloacele de transport in comun. Astfel, apanajul vietii moderne ne refuza o activitate cu multiple beneficii asupra sanatatii, usor de practicat, fara riscuri, necostisitoare, ce poate fi usor integrata in programul cotidian.
Iata 10 feluri in care mersul pe jos va imbunatateste sanatatea:
1. Stimuleaza activitatea cardiaca, mersul de jos reprezinta antrenamentul de care inima dumneavostra are nevoie pentru a functiona optim, a se mentine in forma si a face fata unor solicitari mai mari. 30 de minute de mers zilnic reduce riscul de atac de cord in aceeasi masura ca un program intens de exercitii fizice;
2. Mentine tonusul muscular, creste aportul de substante nutritive si oxigen la nivelul muschilor;
3. Imbunatateste circulatia sangvina la nivelul picioarelor si previne aparitia varicelor;
4. Ridica nivelul HDL-ului (colesterolul asa-zis abuna) si indirect va protezeaja inima si sistemul circulator;
5. Amelioreaza valorile tensiunii arteriale;
6. Stimuleaza oxigenarea tesuturilor prin cresterea arderilor si intensificarea respiratiei;
7. Incetineste coagularea sangelui mentinand fluiditatea acestuia si astfel protejeaza de afectiuni trombotice sau infarct;
8. Imbunatateste sistemul imunitar prin cresterea secretiei de endorfine. Organismul va fi mai bine pregatit sa lupte cu infectiile.
9. Stimuleaza buna-dispozitie si relaxarea psihica prin endorfinele secretate in timpul mersului, impreuna cu alti factori fiziologici, astfel ca 30 de minute de mers zilnic au imbunatatit vizibil starea de spirit a celor cu tulburari depresive majore (studiu al Universitatii din Texas)
10. Scade riscul de deces din cancer – un studiu publicat in New England Journal of Medicine demonstreaza ca cei care merg zilnic o distanta de 3 kilometri au un risc de deces din cancer de doua ori si jumatate mai mic decat cei care nu parcurg distanta cu aceeasi frecventa.
Mersul pe jos este asadar o sursa nebanuita de sanatate, pe care multi dintre noi o ignoram din lipsa timpului, comoditate sau nestiinta. Plimbarile mai lungi alaturi de un prieten sunt reconfortante pentru trup si suflet, destind atat muschii cat si mintea, relaxeaza fizic si psihic. Asa ca data viitoare cand alergati dupa autobuz, mai ganditi-va odata si mai bine mergeti pe jos cele doua statii.
De ce merita sa faci sport de dimineata?
//
Intr-adevar, suna foarte ademenitor: dimineata, pe racoare, cand aerul pastreaza inca prospetimea noptii, echipeaza-te in tricou si pantoni scurti si iesi in parc pentru o alergare usoara sau, daca nu ai timp, fie si pentru numai zece minute de plimbare. Esential este sa exersezi in fiecare dimineata, oricat de putin. Totusi… de ce dimineata?
Fie pentru ca numai atunci au timp la dispozitie pentru asa ceva, fie pentru ca vor sa se invioreze sau, pur si simplu, pentru ca este racoare, majoritatea oamenilor care exerseaza cu regularitate fac acest lucru dimineata.
Efectuate dimineata, exercitiile fizice stimuleaza metabolismul si astfel, in urmatoarele aproximativ 24 de ore, procesul de ardere a grasimilor va fi mult mai intens, chiar daca ai o munca sedentara, de birou.
Vei fi exuberanta si plina de energie intreaga zi. Explicatia consta in faptul ca sportul stimuleaza secretia de endorfina si serotonina – asa numitii “hormoni ai fericirii”.
Pe parcursul zilei, nu te vei mai simti epuizata si nici nu ti se va mai face foame atat de des sau atat de puternic. In plus, sansele de a avea chef la pranz de o salata in loc de un sandvis plin de calorii sunt mult mai mari.
Daca vei exersa cam la aceeasi ora in fiecare dimineata (si, ideal vorbind, te-ai si trezi la o anumita ora), sistemele endocrin si circulator se vor adapta pe nesimtite acestui ritm, creandu-si propriul ceas intern. Astfel, cu putin timp inainte sa te trezesti, corpul incepe deja sa se pregateasca pentru exercitiile fizice, pentru ca “stie” ca acest lucru urmeaza sa se intample. De ce este benefic pentru tine?
a) In primul rand, iti va fi mult mai usor sa te trezesti. Cred ca ai trecut si tu prin chinul de a te “smulge” din pat, in timp ce alarma telefonului sau ceasul suna si au un efect comparabil cu acela al picaturii chinezesti. Impunandu-ti un ritm, organismul nu va mai fi bulversat si va reactiona in consecinta.
b) Treptat, metabolismul va fi stimulat tot mai mult, chiar in timp ce tu inca dormi. In felul acesta, te vei trezi plina de energie si nerabdatoare sa iesi in parc.
c) Activitatea hormonala este de asemenea stimulata, fapt care va pregati organismul pentru efort din punct de vedere al tensiunii arteriale, pulsului si circulatiei.
Poate ca la inceput ti se va parea destul de dificil si incomod sa iesi in parc dimineata, insa, daca vei persevera, in scurt timp acest obicei va deveni o adevarata placere. In timp ce alergi sau te plimbi, poti fie sa te gandesti la ceea ce ai de facut in ziua respectiva si sa-ti trasezi un “plan de atac”, fie sa incerci sa-ti golesti mintea de ganduri si sa te relaxezi.
O serie de cercetari intreprinse in strainatate au evidentiat faptul ca exercitiul fizic imbunatateste substantial capacitatea de concentrare. N-ar fi pacat sa irosesti acest avantaj dormind o jumatate de ora in plus?
Practic vorbind, efectuarea exercitiilor dimineata reprezinta unicul mod in care te poti asigura ca ti-ai facut “norma” pentru ziua respectiva. Cine stie ce poate interveni la birou si ce obligatii neprevazute vor aparea, nemailasandu-ti timp pentru acest lucru mai tarziu…
Daca este necesar, mergi la culcare putin mai devreme, pentru a te asigura ca te vei putea trezi in timp util si nu vei fi nevoita sa anulezi cele cateva zeci de minute de plimbare prin parc. De altminteri, s-a demonstrat ca persoanele care fac sport cu regularitate se bucura de o mai buna calitate a somnului. (Sa nu-ti treaca prin minte ca, pentru a combate eventuala insomnie, sa faci sport la lasarea serii. Efectul va fi exact opus: nu vei mai putea dormi si vei avea un somn agitat, ca urmare a secretiei de serotonina si endorfina din organism).
In cazul in care toate aceste argumente nu te-au convins inca, nu-mi ramane decat sa te invit sa incerci, timp de trei-patru zile, sa iesi dimineata la jogging sau la plimbare. Cu siguranta, nu-ti va parea rau!
MERSUL PE ROLE, O ALTERNATIVA A FITNESSULUI
Iata cateva motive pentru care putem renunta la o zi de fitness acasa in favoarea unei plimbari cu rolele :
Este un sport bun atat pentru tineri cat si pentru cei mai putin tineri
Daca poti sa mergi distante mai mari pe jos fara sa cazi e clar ca ai echilibrul necesar ca sa fii un bun roller si o data ce ai invatat sa mergi pe role e pentru toata viata, ca si mersul pe bicicleta care nu se uita niciodata.
Este sanatos
Un studiu al Universitatii din Massachusetts a demonstrat ca mersul pe role provoaca cu 50 % mai putine socuri ligamentelor.
Nu polueaza
Ganditi-va cat de curat ar fi aerul daca macar o zi pe saptamana oamenii si-ar lasa masinile acasa si ar merge pe role sau cu bicicleta la munca, sa arate ca le pasa de mediul inconjurator si ca lupta impotriva poluarii.
Poti sa alergi cat de tare vrei tu
Daca simti nevoia de viteza atunci rolele pot fi ceea ce cauti. Fa-ti rost de niste role race cu 5 roti si fara frine. Gaseste-ti o panta pe cinste si da-ti drumul! Nu uita sa-ti pui echipamentul de protectie.
Find the Perfect Fitness Trainer for You
It once was that personal fitness trainers were exclusively for the super rich, sighted by us normal folks only in paparazzi photographs of a celebrity’s entourage. But as fitness centers have spread throughout the country and the number of personal fitness trainers has increased, getting your own has become a real possibility for the average person, says Patrick Hagerman, EdD, a professor of exercise and sports science at the University of Tulsa.
“They’re really much more affordable than people would think,” says Hagerman, who is also a board member of the National Strength and Conditioning Association and owns Quest Personal Training in Oklahoma City.
Nor are personal fitness trainers just for the buff, spandex-sporting crowd, says Fred Klinge, chairman of the Health and Registry Board at the American College of Sports Medicine. Klinge emphasizes that the scope of personal fitness trainers has broadened. “It’s not just about weight lifting and cardio work anymore,” he tells WebMD. “It’s more about assistance in developing a healthy and fit lifestyle.”
Although there haven’t been too many, some studies have shown that personal trainers can help people stick to their exercise routines more effectively than they would on their own, according to Cedric Bryant, PhD, chief exercise physiologist at the American Council on Exercise (ACE). But for someone who hasn’t had any experience with personal trainers, figuring out how to get one can be daunting.
Who Needs a Personal Trainer?
You may ask yourself why you would benefit from a personal trainer. After all, why should you pay for somebody to tell you to exercise when you can just go and exercise for free?
But for some, having a person to answer to really helps provide motivation. After all, if we never got scolded by our teachers and parents for not doing our homework when we were kids, a lot of us would still be in the second grade. Knowing that you have someone who will take you to task can make a difference.
Hagerman sees a lot of practical advantages to having a personal fitness trainer. “It saves time and it reduces injuries,” he says. “You have someone who can help you figure out what exercises you need to do and how the equipment works rather than wasting time figuring it out on your own.
“A lot of people in the gym learn exercises by watching other people do them,” Hagerman continues. “But the person they’re watching probably learned by watching someone else, and whoever started the chain probably didn’t know what they were doing to begin with.”
The expense of hiring a personal trainer can be motivation in itself, according to Klinge, who is also general manager of the North Little Rock Athletic Club in Arkansas. For the same reason that some people will clear their plate at a restaurant so that they get their money’s worth, others get fit simply because they hate to see the money they paid for a gym membership and a trainer go to waste.
The Costs
The National Strength and Conditioning Association conducted a recent survey of prices and found an average of $50 per hour with a range of $15 to $100 per hour. Prices do vary depending on region, according to Hagerman, and naturally, they will be higher in urban areas than in rural ones.
Hagerman and Klinge both agree that getting a trainer at a commercial health club is probably the cheapest way, since a personal fitness trainer in a private studio will inevitably have to charge more. The number of sessions a person needs can vary, but both Hagerman and Klinge recommend at least two a week. Although sessions are typically an hour, Hagerman says that some people opt for half-hour sessions, both to save time and money.
Hagerman emphasizes that money isn’t everything when it comes to choosing a personal fitness trainer. “Don’t just shop for the lowest price,” he tells WebMD. “Cheaper trainers aren’t necessarily better trainers. They may not be worse either, but there are other things to consider.”
Checking Credentials
Just about any trainer you find is likely to have an impressive-looking diploma or certificate indicating that he or she has been certified as a personal trainer; in fact, the lobby of your fitness center may be lined with them. But don’t be dazzled by just any degree. Instead, it’s very important to find out just what organization performed the certification.
According to Hagerman, there are about 400 organizations in the U.S. that purport to certify personal fitness trainers. Of that number, about a handful are considered legitimate by most professionals. Among the most respected are the American College of Sports Medicine (ACSM), the National Strength and Conditioning Association (NSCA), and the American Council on Exercise (ACE). The better organizations have specific requirements based on tested and practical knowledge, mandatory retesting at renewal periods, and continuing education. The ACSM has recently begun to require that its certified trainers have a formal educational degree in exercise science or a related field.
The requirements for other organizations may not be so strict. Some award certification after an Internet correspondence course or as little as a weekend retreat, according to Hagerman.
“Unfortunately, all you need to become a certifying organization is an acronym, advertising, and employees,” Bryant tells WebMD.
And be sure to read those acronyms closely, since many dubious organizations have chosen names and initials that are very close to the well-known and legitimate groups. If you’re not sure about them, Klinge recommends writing down the names of the organizations that certified your trainer and looking up their requirements on the Internet.
“A lot of these organizations like to throw in words like ‘national’ or ‘international’ in their names even though it doesn’t mean anything,” says Hagerman. “There’s a ‘national’ one in Oklahoma City that nobody outside of the city recognizes. In fact, I’m in Oklahoma City and even I don’t recognize it.”
Hagerman also suggests that you make sure your personal fitness trainer’s certification hasn’t expired by phoning the certifying organization.
Other Qualifications
Certification isn’t the only thing you need to check on. According to Klinge and Hagerman, you should ask your trainer about his or her educational background. The more formal education he or she has in an appropriate field, the better; one recent study has shown that the most knowledgeable personal trainers are typically better educated. In addition, Hagerman and Klinge say that you should make sure that your trainer is trained in CPR.
It is also crucial that your personal fitness trainer have liability insurance. While many trainers are actual employees of gyms and get coverage through their employers, others are independent contractors who are responsible for getting their own insurance. According to Hagerman, Klinge, and Bryant, you should not work with a personal fitness trainer who does not have liability insurance.
Knowing the Limits
A great personal fitness trainer should offer more than just recommendations about how many reps to do on a weight machine or how to press buttons on the treadmill — he or she will give you a general picture of how to live a healthy life, according to Klinge.
But it’s important to resist the temptation to treat a session with your trainer as one-stop shopping for all of your exercise, nutritional, psychological, and medical needs. Bryant, Hagerman, and Klinge say that overly relying on personal fitness trainers is pretty common and that it is the trainer’s job to establish the correct boundaries of the relationship.
Exercising With Special Conditions
“For people with special needs, exercise can be tremendously beneficial,” says Bryant. “We’re finding that exercise has a positive role in helping many medical conditions. But it has to be given in the proper doses, if you will. A trainer has to make modifications to a typical exercise program to make sure that he or she is not putting someone at risk.”
According to all three experts, the number of people with special medical conditions who are getting personal fitness trainers is increasing. One reason is that as insurance companies have decreased the number of physical rehabilitation sessions they cover, people who have recently had a heart attack or a stroke are coming to the gym sooner, says Hagerman.
Asking Questions
Before you even meet with a prospective personal fitness trainer, you need to have a good sense of just what you want to achieve, says Klinge. Do you want to lose 10 pounds or 50? What kind of exercise do you want to do? How many sessions per week can you reasonably fit in or afford?
Bryant urges that you get the business policies of any prospective trainer in writing, so that you clearly understand his or her charges, cancellation policies, and liability insurance. You may also want to ask for references, although some trainers may be reluctant to give them in order to protect their clients’ privacy, says Hagerman.
One of the most important things to consider is whether you and your trainer are a good match, according to Klinge and Hagerman. The relationship between a personal fitness trainer and a client is not a friendship, but since you’ll be spending a few hours a week with a person, make sure it’s someone you like.
“People should really take their time in choosing a personal trainer,” says Hagerman. “You should make sure that you feel comfortable with him or her and that you’re not afraid to ask questions. Because if there isn’t a good rapport there, you’re just not going to want to go back to the gym. And that ruins the whole point.”
Fitness pentru a fi sexy
//
Daca iti doresti sa te simti in forma si sa ai o silueta ferma iti recomandam urmatorul exercitiu care iti va tonifica muschii picioarelor :
Stai cu picioarele drepte, perfect intinse, cu varfurile usor departate. Flexand gleznele, ridica-ti varfurile, revenind apoi pe calcaie. Fa 25 de ridicari si incearca sa faci miscarea cat mai lent. Cu timpul poti creste numarul de ridicari pana la 50 sau poti face mai multe serii.
Pentru a crea un plus de dificultate exercitiului poti urma doua etape a cate 25 de ridicari pe varfuri intr-un picior si, o ridicare pe varfuri urmata de o genuflexiune.
Fitness in just a minute a day
With work, family, and social obligations competing for our time, it seems we’re all keeping a frantic pace these days. It’s hard to find time for a workout routine – and easy to see the allure of quick workouts that promise fitness in just a few minutes a day.
But can these popular programs really do the trick, or are they just another waste of precious time?
Well, say some fitness experts, it all depends on what you’re after. Odds are, you won’t become an elite athlete or greatly improve the health of your heart if you exercise only in quick workouts. But you might end up a little stronger and a little healthier – and maybe even look a bit better in your bathing suit.
According to online fitness trainer Jorge Cruise, author of the best-selling book 8 Minutes in the Morning: A Simple Way to Burn Fat, short bouts of weight training can help you build muscle mass and boost your metabolism. And that, he says, can help you lose weight.
The quick workout component of Cruise’s program consists of doing four sets each of two strength-training exercises (things like push-ups and bicep curls), six days a week. After a quick warm-up, you do one set of 12 repetitions of the first of the day’s exercises, then immediately follow with 12 reps of the second exercise. Repeat the cycle three more times and you’re done for the day.
The book specifies two different exercises for each day, working chest and back one day; shoulders and abdominals the next; then triceps and biceps; hamstrings and quadriceps; calves and butt; and inner and outer thighs.
“The program is very specific,” Cruise tells WebMD. “It has been designed to provide short workouts — preferably done in the morning — that will give your metabolism a boost throughout the day.”
The eight minutes a day of strength training should help you lose an average of two pounds a week, says Cruise, who also recommends an eating plan emphasizing portion control and “healthy” fats. But Cruise is quick to emphasize that his program is not designed for overall fitness. “This is exclusively for weight loss,” he says. “If you want to work on anything else, this is not for you.”
Within the fitness industry, Cruise is one of several proponents of short sessions of strength -training exercise. Similar philosophies can be found in the books Power of 10: The Once-a-Week Slow Motion Fitness Revolution by Adam Zickerman and Bill Schley, and Flip the Switch: Discover the Weight-Loss Solution and the Secret of Getting Started by Jim Karas, among others.
Beyond strength training
But while Cruise touts the health benefits of strength training – it keeps your bones strong and your muscles toned – he does not discount the value of other forms of exercise. “If you want to keep your heart and lungs healthy, then you need cardiovascular exercise,” says Cruise, who includes a section on power walking in his book.
Indeed, the Institute of Medicine recommended last fall that most Americans get a minimum of 60 minutes of moderate-intensity exercise each day (other health and medical organizations recommend at least 30 minutes of daily activity). But there is scientific evidence for the benefits of short bursts of exercise — at least when the exercise is the aerobic type.
For example, in a study published in the journal Medicine & Science in Sports & Exercise, researchers found that three brisk, 10-minute walks taken throughout the day can be at least as effective as one 30-minute walk at reducing cardiovascular risk and improving mood.
The study involved 21 sedentary men and women in their mid-40s. Five days a week for a six-week period, the volunteers either took 10-minute walks three times per day, or a brisk walk lasting 30 minutes once a day. Then, after a two-week rest period, the two groups swapped their walking routines and continued for another six weeks. Both groups saw a slight drop in total cholesterol levels and improved their levels of “good” cholesterol and their aerobic ability. Both the long and short walks brought decreases in tension and anxiety.
And James Hill, PhD, director of the Clinical Nutrition Research Unit at the University of Colorado Health Sciences Center, who recently analyzed two national surveys of U.S. eating habits, believes most people can avoid weight gain by simply cutting back 100 calories daily – or by burning 100 extra calories a day. In the Feb. 7 issue of Science, Hill and his colleagues write, “this can be achieved by small changes in behavior, such as 15 minutes per day of walking.”
When 8 Minutes Is Not Enough
Ken Turley, PhD, assistant professor of kinesiology and director of the Wellness Center at Harding University in Searcy, Ark., says the value of quick workouts depends on what you’re aiming for
For instance, he says, if you want to improve your physical performance – say, increase your speed in a 10K race or win a power-lifting contest – working out for a few minutes a day probably won’t do you much good.
If you’re interested in improving a specific aspect of your fitness, such as strength, endurance, or flexibility, quick workouts might help. But, he says, that’s only if it comes on top of any exercise routine you’re already following.
If the eight minutes of exercise is in addition to what you’re already doing, excess calories will be burned, and – assuming your caloric intake doesn’t change – this deficit will result in better weight management,” he tells WebMD.
Hill adds that only so many calories can be burned in eight minutes, regardless of the intensity or the type of activity. Assuming you burn about 100 calories in each daily eight-minute session, burning a pound of fat (3,500 calories) would take you 35 days.Even among fitness trainers, there’s considerable doubt that eight minutes of exercise a day is really enough for anyone.
Eight minutes a day, of course, is better than nothing, but the surgeon general and the American College of Sports Medicine are still recommending 20 to 60 minutes of cardiovascular exercise three to five times a week, and strength training two to three times a week on alternating days,” says fitness specialist Kelli Calabrese, MS, ACE, CSCS.
Those guidelines are proven to reduce the risk of deadly diseases like diabetes, atherosclerosis [hardening of the arteries], and obesity, as well as to improve fitness,” she says.
The benefits of quick workouts, says certified fitness trainer Leigh Crews, are that they simplify a subject many people find confusing; provide step-by-step guidelines to follow; recommend a reduced caloric intake; and set up an easy-to-follow schedule.
“You’re not really meeting the guidelines set forth by the ACSM, but if you’re a totally sedentary individual, even training each muscle group once a week is going to show results over no training at all,” says Crews, who specializes in continuing education for fitness professionals.
Get Fit the Sneaky Way
So what should you do if you want to improve your fitness and your health, but can’t spare any more time or energy for a workout routine? Try sneaking in some exercise, suggest some experts. Research has shown that working activity into your daily life can be as effective as a structured exercise program in improving long-term cardio-respiratory fitness and blood pressure.
Alan Muney, MD, chief medical officer of the Trumbull, Conn.-based Oxford Health Plans Inc., offers these tips:
- Instead of taking the car for short trips, walk. Walking is a weight-bearing exercise that strengthens the bones and burns substantial calories.
- Combine a shopping trip with a brisk walk around the mall.
- Instead of taking the elevator or escalator, use the stairs.
- Listen to upbeat music while cleaning the house, and sweep to the beat.
- When traveling for business or pleasure, look for hotels with a gym or a pool. Pack a resistance band in your suitcase to keep arms and legs toned, and bring along an exercise tape if the hotel has a VCR.
- When you’re traveling by car, stop periodically to stretch or take a short walk.
- Work your neck muscles, shoulders, and back with simple exercises done at your desk.
- Do abdominal crunches, push-ups, or leg lifts while lying on the floor watching television.
Keep in mind that adding exercise to your schedule, in any way, in any amount, can also improve other aspects of your life.
“Exercise lifts your mood, boosts your self-esteem, and reduces your stress,” says Calabrese. “If you can manage to make exercising a priority, you will be pleasantly surprised at how much better you will be at managing life’s tasks.”In the long run, the time you invest in exercise, even in small amounts, will come back to you.”
Fitness pentru muschii placerii
Chiar daca mergem la sala zilnic, alergam prin parc, transpiram la aerobic, facem sauna nu este suficient ca sa fim antrenate complet. Toti muschii trebuie antrenati, adica si cei din zonele intime, muschuii vaginali. Chiar daca nu se depune celulita pe ei totusi au nevoie de sedinte de fitness pentru tonifiere.
Nu este tocmai usor si pentru a tonifia muschii vaginali este nevoie rabdare si perseverenta, dar rezultatele va garantez ca sunt spectaculoase. Exercitiul consta in contractarea si relaxarea muschilor vaginali.
Poti incepe cu 2-3 serii pe zi a cate 50 sau 100 de repetari, care le poti mari treptat. Este cu atat mai eficient cu cat iti poti tine muschii incordati mai mult timp, daca la inceput iti tineai muschii incordati 2 secunde pe parcurs e bine sa incerci sa maresti timpul pana la 10-15. Acest exercitiu nu presupune sa mergi la o sala de fitness, il poti face la birou, in masina, in varful patului urmarind emisiunea preferata.
Prelungirea actului erotic este doar una din beneficiile de care te bucuri facand acest exercitiu.
Recent Comments