Posts tagged ‘Fitness’

Cum sa faceti sport chiar daca nu aveti timp?

Cateva sfaturi pentru a putea face sport chiar daca timpul nu va permite! Avand in vedere problemele zilnice legate de obligatiile profesioanale, viata sociala si familie, va este foarte greu sa faceti si putin sport. Totusi sportul este o buna modalitate de eliminare a stresului. Daca excludeti deja posibilitatea de a merge la o sala de sport, puteti totusi sa inserati in viata de zi cu zi cateva exercitii pentru a va mentine tonusul si a ramane in forma.

La birou!

Folositi mijloacele de transport in comun pentru a ajunge la serviciu? Incercati sa plecati de acasa cu zece minute mai devreme si coborati din tramvai sau autobuz cu o statie inainte de sediul firmei dumneavoastra. Astfel reusiti sa va puneti sangele in circulatie si sa va oxigenati creierul. Este bine de stiut ca statul pentru un timp indelungat la birou are multiple repercursiuni asupra tonusului muscular. Exista insa diverse sfaturi pentru a remedia aceasta problema. De exemplu sticla dumneavoastra cu apa poate deveni o haltera. Puteti astfel sa va antrenati muschii incetul cu incetul in timp ce dati un telefon sau in timp ce cititi rapoartele. Dupa aceea, intre doua reuniuni, izolati-va pentru cateva minute in birou si incercati sa faceti cateva genuflexiuni sau cateva rotiri de brate.

La dumneavoastra acasa!

Locuiti intr-un apartament? Uitati de existenta liftului si descoperiti bucuria de a urca si de a cobori scarile. Pentru a castiga mai mult dinamism si pentru a va dezvolta muschii fesieri incercati sa urcati scarile doua cate doua. Daca aceasta metoda vi se pare dificila la inceput, fiti siguri ca va deveni o obisnuinta cu timpul.

Obisnuiti sa petreceti mult timp in fata televizorului? Uitati acest moment, prin definitie inactiv, pentru a face cateva exercitii de gimnastica. O serie de abdomene pare mai putin greu de facut daca nu te gandesti la asta sau daca urmaresti ceva la televizor.

Sfaturi:

Pentru a combate efectele negative ale sportului (febra musculara), invatati sa va relaxati dupa fiecare serie de exercitii facute. In acest scop va oferim cea mai buna metoda: stati intins pentru cateva minute intr-un spatiu linistit, lipsit de zgomot. Inchideti ochii si respirati adanc concentrandu-va asupra ritmului dumneavoastra cardiac. Practicati aceasta metoda timp de cinci sau chiar zece minute.

February 20, 2010 at 6:37 pm Leave a comment

Silueta de invidiat cu ajutorul exercitiilor aerobice, fitness, jogging. Fitness la maxim!

Cu totii dorim sa ne mentinem un aspect fizic placut chiar daca timpul uneori nu ne permite, insa cu minimum de efort, pentru a obtine rezultate notabile, combinand o alimentatie echilibrata cu exercitiile aerobice sau antrenamentul de fitness veti pierde multe calorii. Consultati-va cu instructorul dumneavoastra de fitness in stabilirea unei diete echilibrate si concentrati-va in atingerea scopului propus !

Echipamentul de sport personalizat in functie de preferintele fiecaruia

Daca v-ati hotarat sa incepeti activitatea fizica primul pas este alegerea echipamentului de sport personalizat.

Fie ca mergeti la aerobic, la sala sau alergati, echipamentul de sport are un rol foarte important. Trebuie ales cu grija, rezistent, si sa ofere protectie in timpul exercitiilor. Materialul din care este confectionat echipamentul trebuie sa asigure protectia si sa mentina pielea uscata pe parcursul activitatii fizice. Din acest motiv este necesar un echipament de sport personalizat in functie de preferintele fiecaruia. De preferat ar fi combinatia bumbac cu elastan datorita puterii de absorbtie a bumbacului si elasticitatea fibrelor sintetice ale materialului lycra. Astfel acest tip de echipament va fi moale si foarte rezistent, protejand pielea pe tot parcursul exercitiului.

Exercitiile aerobice si efectele lor asupra organismului

Orice fel de activitate care implica miscare este benefica pentru organism. Plimbarile, ciclismul alergatul, stimuleaza musculatura si au un efect benefic asupra sanatatii, influentand in mod pozitiv activitatea inimii, plamanilor si vaselor de sange. Inainte de a incepe programul de exercitii aerobice este recomandata consultarea unui medic. Acest lucru este prioritar in cazul fumatorilor, consumatorilor de alcool, sedentarilor, sau celor cu surplus in greutate. Medicul va poate ajuta sa va alegeti un program potrivit.

Un rol important pentru inceperea exercitiilor aerobice il are incalzirea. Incepeti cu miscari usoare care stimuleaza circulatia, evitati pauzele mari si incercati sa efectuati in mod corect exercitiile aerobice.

Antrenamentul de fitness si alimentatia echilibrata cu ajutorul instructorului de fitness

Nutritia are un rol foarte important pentru sanatate in general, chiar daca practicati sport sau nu, in special pentru a obtine rezultatele dorite. Solutia ideala pentru aspectul fizic dorit este combinatia intre antrenamentul de fitness care arde multe calorii si alimentatia echilibrata in functie de recomandarile medicului sau chiar ale instuctorului de fitness. Este foarte important sa consumati produse naturale cu un continut moderat de proteine, grasimi si carbohidranti. Numarul de calorii consumate nu ar trebui sa depaseasca numarul de calorii recomandate, instructorul de fitness va poate sfatui.

Alimentele recomandate sunt carnea slaba, peste, legume si fructe, branzeturi slabe, albus de ou, orez, iar cele care ar trebui evitate sunt mezelurile, dulciurile, carnea grasa, etc.

Sfaturi :

Pentru o mai buna desfasurare a activitatii fizice consultati instructorul de fitness, astfel veti slabi si veti capata si o forma fizica de invidiat. Efectuarea exercitiilor este recomandata la inceputul zilei.

February 18, 2010 at 6:36 pm Leave a comment

Intretinerea corporala: exercitii fizice pentru solduri de invidiat!

Intretinerea corporala si aspectul fizic se numara printre preocuparile zilnice ale reprezentantelor sexului frumos si nu numai. Timpul acordat acestui capitol este nelimitat pentru multe dintre noi. Complexele apar la tot pasul avand in vedere mediatizarea formelor perfecte si a corpului ideal. Pentru a capata o talie de invidiat sau solduri fine si ferme, va propunem cateva exercitii fizice care sa va imbunatateasca atat starea fizica, cat si pe cea psihica.

Spuneti adio soldurilor inestetice!

In functie de factorii genetici si de conformatia fiecaruia, corpul uman are tendinta sa acumuleze grasime in anumite zone. Unele se plang de un strat de grasime inestetic in jurul taliei, altele in jurul soldurilor si a coapselor…. Important este ca pentru rezolvarea acestor mici imperfectiuni exista solutii fara sa fiti nevoite sa apelati la serviciile chirurgiei plastice. Atat femeile cat si barbatii se confrunta cu astfel de probleme datorate in cea mai mare parte modului de viata, a regimului alimentar neadecvat si a lipsei exercitiilor fizice.

Daca va numarati printre cele care sufera din cauza unor solduri inestetice si va doriti cu adevarat sa capatati un aspect fizic placut, iata cateva exercitii fizice usor de executat chiar si pe dusumeaua din camera dumneavoastra. Aceste tehnici de intretinere corporala combinate cu o dieta adecvata va vor reda increderea in sine si sa vor scapa de toate complexele:

  1. Culcata pe lateral, cu mana si piciorul dinspre podea indoite ridicati pe verticala celalalt picior tinandu-l drept, cu varful intins. Aceste tehnici de modelare a soldurilor vor fi executate cat mai repede si cat mai inalt posibil fara insa ca la coborare piciorul sa atinga podeaua. Treptat ajungeti la serii de cate 40 de astfle de exercitii fizice.
  2. Asezata in genunchi si sprijinita in maini (pozitia unui patruped) tineti coloana dreapta si privirea in fata. Ridicati in serii de 50 fiecare picior in lateral, mentinandu-l indoit la 90 de grade. Desi acest exercitiu fizic pare a fi asemanator cu cel de mai sus, totusi succesiunea muschilor implicati in exercitiu este una diferita, la acest exercitiul participand sincron si musculatura taliei, cea a coloanei vertebrale, fesierii precum si muschii trunchiului.
  3. Asezata ca la exercitiul 1: intinsa pe partea laterala a corpului, cu mana si piciorul dinspre podea indoite ridicati piciorul ca si la exercitiul 1, insa nu il mai coborati, ci incercati sa prindeti cu mana varful sau glezna acestuia. Mentineti piciorul drept si stati in aceasta pozitie cel putin un minut.
  4. In pozitia de la exercitiul 2 faceti 50 de ridicari posterioare cu piciorul indoit la 90 de grade. Atentie: la coborare nu atingeti podeaua. Acest exercitiu fizic va pune in miscare atat muschii soldurilor, cat si pe cei ai feselor si a coapselor.
  5. Pe lateral cu mana de data aceasta intinsa si cu capul pe mana, picioarele intinse, varfurile la fel ridicati ambele picioare simultan si apoi faceti 30 de forfecari (miscati alternativ picioarele ca si cum ati merge).

Desi timpul este foarte scump in zilele noastre, rapiti-va cateva minute din programul dumneavoastra zilnic si rezervati-le exercitiilor fizice. Este adevarat ca este mult mai comod sa iti faci o operatie estetica si sa te trezesti peste noapte cu un corp de invidiat, insa este mult mai indicat sa adopti un stil de viata sanataos ale carui rezultate sunt net superioare si sunt evidente pe o perioada de timp mai indelungata.

Sfaturi Info-ghid:

Daca nu credeti ca exercitiile fizice sunt cheia unui aspect fizic placut, nu va ramane decat sa va convingeti singuri. Practicati cel putin o luna tehnicile nostre de modelare a soldurilor adoptand si un regim alimentar slab in grasimi si veti vedea diferenta!

February 14, 2010 at 6:34 pm Leave a comment

Cum sa te mentii in forma acasa facand fitness?

Salteaua pentru exercitiu

Daca alergati de doua ori pe saptamana timp de douazeci de minute se diminueaza tensiunea arteriala, se amelioreaza sistemul cardio-vascular, se elimina stresul si se tonifiaza articulatiile si musculatura. Exista mai multe modele de saltele de exercitii mai mult sau mai putin profesionale. Puteti sa priviti la televizor sau sa va supravegheati copiii in timp ce aveti grija de corpul dumneavoastra.

Bicicleta de apartament

Ideala pentru a incepe sportul si pentru o conditie fizica buna! Aceasta permite dezvoltarea capacitatii pulmonare, imbunatatirea sistemului cardio-vascular, intarirea picioarelor si a abdomenului. Imbunatateste rezistenta, sitemul articular si ajuta la pierderea kilogramelor. Nu ezitati sa alegeti un model semi-alungit pentru un plus de confort.

Cateva reguli de respectat

Chiar daca sunteti pe o bicicleta sau pe o saltea de exercitiu, trebuie intotdeuna sa tineti spatele drept si corpul sa fie pozitionat perfect pentru a evita orice risc de intindere. Tineti intotdeuna capul si umerii foarte drepti.

Sfaturi Info-ghid:

Sportul este un mod excelent de a se destinde dar nu trebuie sa exagerati. Pastrati intotdeuna acelasi ritm pentru a nu obosi inutil.

February 6, 2010 at 6:30 pm Leave a comment

Regimul proteic, regimul starurilor

Regimul proteic este un stil de viata, dar si o solutie foarte buna, daca vrei sa slabesti fara sa pierzi energie. Dieta proteica se bazeaza pe consumul de carne, oua, peste si pe limitarea consumului de zahar si grasimi.
Beneficii: nu suferi de foame (principala neplacere a celorlalte diete), nu esti deprimata (asa cum se intampla in cazul altor diete) si nu te confrunti cu neplacuta senzatie de oboseala, care se instaleaza, mereu, la cateva zile dupa ce incepi o dieta.

Regimul proteic iti permite un regim de viata aproape normal. Un alt avantaj este acela ca nu trebuie sa calculezi numarul de calorii din mancarea ta, pentru ca nu este important.
O alta mare calitate a regimului proteic este faptul ca exista in mai multe forme, fiecare in parte adaptata unui stil de viata si unui tip de metabolism. Si, nu in ultimul rand, este dieta preferata a vedetelor.

Poate aparea constipatia, ca urmare a cantitatii mici de fibre din alimentele consumate. Este obligatoriu sa bei cel putin trei litri de apa minerala pe zi. Dupa intreruperea regimului, kilogramele pierdute se pot acumula din nou.

Exemplu de meniu

Micul dejun: un ou tare, o felie de branza, ceai sau cafea fara zahar
Pranz: o salata cu jambon, pui, frunze de telina, salata si branza, cu ulei de masline, un iaurt si o portocala
Cina: peste la gratar, salata verde cu ulei, un iaurt sau un pahar de lapte, o portocala.

Dieta de mare viteza

Denumita si dieta TGV (de la prescurtarea frantuzeasca a trenului de mare viteza), dieta este recomandata pentru opt saptamani, dar promite o scadere rapida in greutate. Dieta stabilizeaza greutatea dupa cura de opt saptamani.
Este creatia doctorului Fricker .
Poti manca: carne, peste, pentru proteine, legume si fructe, pentru vitamine si minerale, foarte putina grasime, pentru acizi grasi esentiali, lactate degresate, pentru enzime si calciu, dar si pentru alte minerale. Este interzisa painea, fainoasele si zaharul. Preferate sunt alimentele cu un continut mic de calorii, dar cat mai bogate in proteine. Obligatoriu minim doi litri de apa pe zi, de preferat mineralizata.

Exemplu de meniu

Mic dejun: ceai sau cafea fara zahar, un fruct intreg, 250 cl lapte, un iaurt.
Pranz : o salata de legume crude, fara grasime, o bucata de carne sau peste, o lingura de ulei, un iaurt si un fruct.
Cina: la fel ca la pranz, dar poti schimba carnea si combinatia de legume din salata.

Avantaje si dezavantaje

Slabesti intre 1,5 si 2 kg pe saptamana. Regimul este echilibrat, sanatos, nu produce carente si reduce nivelul colesterolului din sange. Alcoolul este interzis dar, din cand in cand, iti este permisa o cupa de sampanie.
Este dieta care iti da deprinderi alimentare sanatoase si, desi este recomandata opt saptamani, poate fi “dusa” pana la sase luni.
In afara riscului de a recupera kilogramele date jos, la incetarea dietei, aceasta nu are alte dezavantaje.

Dieta paleolitica

Regimul paleolitic nu a fost inventat. Este modul de alimentatie a primilor oameni, care nu aveau niciodata probleme cu kilogramele in plus.

Dupa 1985, dieta a fost perfectionata si imbunatatita de medicul nutritionist american Body Eaton, care a modelat-o dupa regulile de alimentatie ale bastinasilor.

Dieta paleolitica exclude dulciurile, zaharul, lactatele si cerealele, mai putin painea.

Alimente permise
: carne, vanat, peste si fructe de mare, oua, fructe si legume, dar doar cele sarace in amidon, nuci si grau.

Alimente de consumat cu moderatie: ulei presat la rece, ceai, cafea, fructe uscate.
Alimente suprimate: cereale, leguminoase, produse lactate, conserve, legume bogate in amidon (cartofi si produse similare), carne grasa, alimente sarate, zahar, bauturi gazoase.

Exemplu de meniu

Mic dejun: o portocala, somon crud file, cu salata de cruditati, nuci.
Pranz: o salata de legume crude, cu ulei de masline si suc de lamaie, piept de curcan, migdale si un fruct.
Cina: carne la cuptor, legume inabusite, pepene si struguri.

Avantaje si dezavantaje

Nu este necesar sa numeri si sa socotesti caloriile. Dieta te ajuta sa slabesti si protejeaza impotriva maladiilor cadriovasculare, a cancerului si favorizeaza o buna digestie.
Cel care a perfectionat dieta permite, si chiar recomanda, doua-trei mese pe saptamana formate din alimente nepermise, in special lactate si cerale.

Dieta nu este regimul alimentar din paleolitic, dar urmareste regulile acestuia.
Baza dietei este data de legume si fructe, combinate cu nuci. Carnea este complementara.
Slabesti in medie doua kilograme pe saptamana in primele doua luni de dieta. Ritmul creste apoi la trei kilograme pe saptamana, in urmatoarea luna de dieta, dupa care se stabilizeaza.

Regimul strict nu este recomandat mai mult de sase luni si nu acopera tot necesarul de nutrienti. Poate sa apara  fenomenul de crestere in greutate la oprirea regimului.
Este recomandata consultarea unui medic inainte de a trece la acesta dieta si este contraindicata celor care au probleme digestive.

Dieta Atkins

O dieta proteica care a facut si face furori in Europa.
Doctorul Atkins, cel care a pus la punct dieta si care a perfectionat-o a plecat de ideea ca excesul ponderal nu este consecinta excesului alimentar, ci al unui dezechilibru in alimentatie, asociat cu o defectuoasa asimilare a zaharului si derivatilor.
Principiul dietei este simplu: reduci sau elimini complet zaharul din alimentatie, astfel ca obligi organismul sa puna in circulatie depozitele de grasime, pentru a produce energie.

Avantaje si dezavantaje

Regimul este eficient, pe lunga durata. In primele luni slabesti pana la patru-sase kilograme pe luna. In a doua luna, slabesti constant, dar mai lent, trei – patru kilograme. Slabesti insa frumos, lent si te mentii sanatoasa si in forma.

Reguli:
Renunti complet sau reduci la minim zaharul, dulciurile de orice fel, fainoasele, legumele si fructele, care sunt o sursa de glucide si alte zaharuri, dar si alcoolul, in orice forma.

Consumi proteine si lipide: carne, peste, fructe de mare, oua, lactate neindulcite, branza, uleiuri, precum si unt si maioneza (in cazul in care poti face asta fara paine), in orice cantitate.

Poti adauga legume cu o concentratie mica de glucide (salata verde si fasole verde, rosii cu moderatie, ridichi) si citrice. Un avantaj este ca dieta diminueaza mult senzatia de foame. Dezavantajul este ca lipsa fructelor si legumelor si aportul mare de carne duce la cresterea colesterolului si produce o carenta de vitamine si minerale.

Dieta este recomandata pentru maxim trei luni, dupa care este inlocuita, treptat, cu o dieta bogata in fructe si legume, dar lipsita complet de zahar rafinat, dulciuri si fainoase.

 

February 4, 2010 at 6:25 pm Leave a comment

Cele mai bune 5 metode pentru a obtine rezultate imediat

5 EXERCITII CARE DAU REZULTATE

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Pentru a fi mereu in forma este indicat sa-ti faci un obicei din a face sport. Nici nu este greu daca iti propui de la bun inceput scopul pentru care iti lucrezi corpul.
Fie ca elimini surplusul de greutate, fie ca iti tonifici musculatura, fie ca vrei sa ai mai multa energie, miscarea este cea mai potrivita pentru un stil de viata sanatos. Nu-ti mai trebuie decat un plan pentru alimentele cele mai sanatoase si te vei simti cu totul altfel.
Iata 5 exercitii pentru piept, spate, picioare si abdomen, pe care le poti face indiferent daca esti la sala sau acasa. Iti recomandam 10-12 repetari pentru exercitiile care implica partea superioara a corpului si 10-15 repetari pentru partea inferioara.
Pentru piept
Intinde-te pe podea cu spatele drept. Tine cate o greutate in fiecare mana, in dreptul pieptului, avand bratele paralele cu podeaua. Incordeaza-ti muschii pieptului ridicand ambele maini usor indoite. Revino apoi in aceeasi pozitie.
Pentru spate
Intinde-te pe burta cu genunchii indoiti si cu varfurile picioarelor intinse. Pune mainile la ceafa si ridica-ti pieptul de pe podea. Cateva extensii iti vor lucra muschii inferiori ai spatelui cum nici nu te astepti!
Pentru picioare
Pentru a-ti lucra partea superioara a picioarelor si fundul, este recomandat sa faci cateva fandari cu cate o greutate in fiecare mana. Daca observi ca unul din membrele tale inferioare are masa musculara mai dezvoltata decat celalalt picior, antreneaza-l mai putin pana cand vor deveni simetrice.
Pentru abdomen
Intinde-te pe podea cu fata in sus. Relaxeaza-ti spatele si, in special, gatul si intinde mainile in dreptul urechilor. Cu picioarele intinse, ridica-ti spatele si picioarele de pe podea in acelasi timp. Acest exercitiu este un pic mai greu de facut, dar cu putin antrenament vei reusi!
Pentru abdomen si spate
Intinde-te pe spate cu genunchii indoiti si cu mainile la ceafa. Fa cateva abdomene ducand cotul drept la umarul stang si invers. Astfel, iti vei lucra nu doar abdomenul, ci si spatele.

February 1, 2010 at 6:22 pm Leave a comment

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.”

January 21, 2010 at 4:37 pm Leave a comment

Fitness pentru a fi sexy

EXERCITIU PENTRU FERMITATE

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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.

January 20, 2010 at 6:12 pm Leave a comment

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.”

January 20, 2010 at 4:34 pm Leave a comment

What Personal Trainers Wish Every American Woman KnewWhat Personal Trainers Wish Every American Woman Knew

They’re buff, they’re beautiful, they’re fully booked by the hottest celebrities-but if these fitness trainers had a few minutes alone with you, here’s what they’d say.

Name: Denise Austin

Denise Austin (from REDBOOK Feature) Photo Works with: 1.4 million viewers of “Fit and Lite” and “Daily Workout” on Lifetime TV
Latest ventures: Hit the Spot Core Complete, Fit & Firm Pregnancy (DVDs, $15, out in September)
What I want you to know: “You don’t have to do tons of sit-ups to tighten your tummy. Wherever you are-sitting in your car, cooking a meal, working at your desk-pull your tummy up and in, like you’re zipping up a tight pair of jeans. If you hold it for five seconds, it’s the equivalent of one sit-up. Practice this regularly every day, and in three to six weeks, you’ll see results.”

Name: Michael George

Michael George (from REDBOOK Feature) Photo Works with: Reese Witherspoon, Julianne Moore, Toby Maguire, Meg Ryan, Christian Slater
Latest venture: 6-Week Virtual Coaching Program (BodyExpressMakeover.com, $60)
What I want you to know: “You have to give a new fitness program some time to deliver noticeable results. When you start cardio and strength training, you might actually gain weight at first because you’re putting on lean muscle faster than you’re dropping body fat. But if you’re training the right way-high intensity training mixed with interval training-you’re kick-starting your metabolism and should start dropping pounds in two to eight weeks.”

Name: Kathy Kaehler

Kathy Kaehler (from REDBOOK Feature) Photo Works with: Julia Roberts, Kim Bassinger, Michelle Pfeiffer; NBC Today Show fitness expert
Latest venture: Free five-minute workouts for iPods and Mp3 players (GYMp3.com)
What I want you to know: “Your diet is about 75 percent of the weight loss battle. Don’t think that because you went to the gym, or saw your trainer before work, or did an exercise video before bed, that you can raid the pantry. If you do not fuel your body properly, your results will be washed down the drain with your sweat. Follow a well-balanced, low-fat diet that includes lean protein, complex carbohydrates, and lots of fruits and veggies. Drink water, water, and more water.”

Name: Jillian Michaels

Jillian Michaels (from REDBOOK Feature) Photo Works with: Tara Reid, Amanda Peet, Vanessa Marcil, Nicole Kidman; fitness consultant to Redbook magazine’s Real-Life Healthy Life campaign.
Latest venture: Winning by Losing: Drop the Weight, Change Your Life (book, $25)
What I want you to know: “Go beyond your “target fat-burning zone” when you do cardio. It’s true that when you work out less intensely at a lower heart rate (65 percent to 70 percent of your maximum), you burn a higher percentage of fat calories over sugar calories. But when you get your heart rate up to at least 85 percent, you’ll ultimately burn more total calories overall of both fat and sugar, making it a better weight-loss strategy.

Name: Harley Pasternak

Harle Pasternak (from REDBOOK Feature) Photo Works with: Alicia Keys, Eva Mendes, Kanye West, John Mayer, Zach Braff
Latest venture: 5-Factor Fitness: The Diet and Fitness Secret of Hollywood’s A-List (book, $15)
What I want you to know: “Train your body evenly. Many women will pick a body part they don’t like-like the inner thighs or butt-and work more on that than on the rest of the body. But this causes muscle imbalances and leads to injury, poor posture, and a worse physique. Just as you train equally on your left and right sides, train equally in the front and the back.”

Name: Gunnar Peterson

Gunnar Peterson (from REDBOOK Feature) Photo Works with: Jennifer Lopez, Angelina Jolie, Brooke Burke, Penelope Cruz, Matthew McConaughey
Latest venture: Core Secrets fitness program (videos and exercise ball, $10-$80)
What I want you to know: “Strength training doesn’t make you ‘big.’ Women have on average only one-tenth the testosterone that men have, which means that their bodies are far less able to build big muscles. In fact, all training breaks down muscles; the building occurs after exercise while you are recovering, and only if you take in the proper nutrition at the proper time.”

 

January 19, 2010 at 4:30 pm Leave a comment

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