Slim That Body

do not concentrate on being slim. If you tidy up your diet regimen as well as exercise regularly, your weight will deal with itself. for even more ideas such as this and also workout programs

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The Benefits of Whole Body Vibration Machines

Whole Body Vibration Machines or Power Plates

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The Benefits of Whole Body Vibration Machines

Whole Body Vibration Machines or Power Plates – Many people would like the benefits of running, but do not like actually like lacing up and going out for run or jog.  What if you were able to get the benefits of an hour long run in 10 minutes?  With the growing passive exercise movement and the invention of the Whole Body Vibration Machine this is possible.

How does the whole-body vibration machine work?

• People stand on the whole-body vibration machine with their knees bent around 30-degrees while the surface that they are standing on vibrates up to 30 times per second.
• The unstable surface makes your body send signals to the brain that tells it is falling.
• In response to the falling stimulus the brain sends out the stress reflex, which is an extremely rapid muscle contraction. These rapid muscle contractions are responsible for the benefits received from this type of exercise machine.

Who can benefit from using the whole-body vibration machine?

• The working professional or the busy parent
  • Those people who do not have a lot of time on their hands can benefit the most from this type of machine. The Whole-body vibration machines are said to reduce the stress hormone called cortisol and elevate the human growth hormone.  Just the change in these two different hormones will increase your ability to recover from injuries.
  • According to most manufactures, the whole-body vibration machine also decreases cellulite while simultaneously stimulating the growth of collagen for smoother looking skin.
  • The other benefits include increased bone mineral density as well as a boost in metabolism.
• Those suffering from health restrictions
  • People who are suffering from mobility restrictions such as arthritis, multiple sclerosis and even Parkinson’s disease can benefit from using a whole-body vibration machine.
  • The whole-body vibration machine’s benefits that are specific to these people include increases in muscle strength, enhanced range of motion to include general flexibility, and strengthening of core muscles around the stomach area.
• The elderly
  • A study completed by the Journal of Bone and Mineral Research in 2004 found that those who used the whole-body vibration machine for 30 minutes three times a week increased their overall bone density in their hips. Which is extremely beneficial for the elderly suffering from weak hips.
  • Another proven benefit for the elderly is the increase in circulation and muscle stimulation. Which would increase their overall speed of movement and longevity.
• Athletes
  • Finally, athletes can benefit from the whole-body vibration machine because it helps reduce recovery time between training sessions.

Wholebody exercise

Exercises and Workouts – The Truth About Cardio and Fat Loss

• When it comes to designing a workout program for fat loss, many people are quick to rush out and dive into cardio training. They tend to think this type of workout is an excellent way to boost their calorie burn so they see faster results. And while there is no question cardio training will increase your calorie burn to some degree, how much is questionable.

  Let us look at a few points revolving around cardio and fat loss you need to be aware of... 

  1. Cardio And Muscle Mass Loss. When it comes to cardio training, one thing you do need to be very careful about is the risk of muscle mass loss that comes with cardio training. If you do too much cardio training, you may not just be losing body fat, but the very tissue that helps you stay lean in the long run.

  Steady state cardio training poses the greatest risk here, so avoid doing more than a few hours total per week.

  2. Cardio And Calorie Adaptations. Next, you will also want to consider the calorie adaptations that are revealed when you do too much cardio training. Essentially, your body gets better at doing what it's doing.

  At first, you may burn "x" number of calories doing your cardio session but as time goes on, your body may start to burn fewer calories. This is why with any cardio you do, it is important you are progressing. Advancing means working at a higher level or adding more resistance as needed.

  3. Cardio And Appetite. Another point to note is cardio can increase your appetite. Essentially, you can be doing cardio but experiencing more hunger, so if this then leads you to eat more, you have just offset the benefits the cardio session provided.

  You will want to carefully monitor your appetite and food intake when doing cardio to ensure this is not happening. Otherwise, all your hard work will have been for nothing.

  4. The Best Type Of Cardio. All in all, which type of cardio should you be doing for an optimal fat loss? The best type of cardio will be high-intensity interval training, and this should be performed 1 to 3 times each week. You should not need much more cardio than this level to lose fat. If you feel like you do, consider making some adjustments to your diet instead. Chances are, a few modifications there would serve you far better.

  Keep these four points in mind, so you cause no harm to your body. But to end with: strength training is a much better choice for optimizing fat loss than cardio will ever be.

  Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine - include exercise to help lower both your blood sugar levels and your weight.

Exercise and workouts

Cardio Exercise - Good For The Heart

Cardio is short for cardiovascular. This is the system that centers around the heart to transport blood that carries nutrients to various parts of the body. The proper name for this type of activity is aerobic exercise, exercise that requires a lot of oxygen during a prolonged time frame. Cardio exercise is very different from high intensity interval training that involves very fast movements in short bursts (30 seconds to a minute), a short rest and repeating in a cycle pattern. Cardio is done for much longer periods of time with or without rest depending on the fitness level of the individual. Activities include walking, running, cycling, swimming and even dancing.

Benefits of Cardio Exercise

The health benefits of cardio exercise are well-known and general exercise is highly recommended by doctors to help alleviate a number of conditions. Benefits include:

the added circulation of blood needed during this type of exercise, your heart will be stronger and your body's ability to handle heavier activities will increase
muscles will get a workout and that takes energy. Burning calories will help to lose weight in the form of fat
the release of endorphins will help combat stress, anxiety and depression
improve your complexion
reduce the risk of high blood pressure, high cholesterol and heart disease

Types of Cardio Exercise

Low Impact - this type has very little impact which means it puts less stress on your joints. Activities include walking, cycling, swimming, yoga and Pilates. As a general rule, this type of exercise will not increase your heart rate as high and are generally classed as a slower paced workout. These are good for older individuals, people who are overweight or new to exercise and those recovering from injury.

High Impact - As the name suggests, you will put a strain on your body from plyometric exercises - forcing your body off the ground in a jumping motion. Activities include jogging, running, skipping and bounding like during an aerobics class. Impact is not bad for you unless it is done improperly. Good technique is essential to avoid joint damage. Research has shown that it can help to build bone density which can prevent or delay osteoporosis.

Workout Session Details

The American College of Sports Medicine recommends a minimum of 30 minutes of moderate cardio exercise five days a week. If high intensity is your thing, do 20 minutes three days a week. For those looking to lose weight or to increase their fitness level, 30-60 minutes of moderate to high intensity activity five days a week would be better.
To help prevent injury, always warm up with a light jog and some dynamic stretching. A cool down involving a light jog and stretching will help to lower your heart rate and temperature and flush out lactic acid.

Deciding how hard to workout can be tough but a simple formula can be used to find your training zone. The most recommended training zone is 60-85% of your maximum heart rate. To calculate your range, use 220 - your age and multiply by 0.60 and 0.85 to get the lower and upper limits. For example, a 40 year-old person would have a heart rate training zone of 117 - 244 beats per minute.

While you doing cardio are exercise, take your heart rate by feeling the inside of your wrist or neck for 15 seconds and multiply by 4. Some sports watches have a heart rate monitor built-in to make it easier.

Regardless of the type of cardio exercise you choose, do it regularly and within your training zone to get the maximum benefit. A good training routine paired with an excellent diet will help you live a long and healthy life.

cardio exercise good for the heart

What is Fitness?

Fitness Is A Lifestyle

Feeling good about yourself in the area of fitness is important for your self-esteem and it can be something that improves your mental attitude toward life in general. Don’t settle for using what you already know about fitness when you can learn something new to get yourself to a whole new level. Take a look at these useful tips.

Walking is a great exercise. Walking is easy to do almost anywhere and most anyone can do it. Walking will help raise your metabolism. It also helps to lower blood pressure and pulse rate. Walking is also great to strengthen your muscles and help you to lose excess body fat.

To help you include exercise into a tight schedule, you should walk whenever possible. That could mean taking the stairs instead of the elevator at the office or parking at the back of a large lot to give you a brisk brief walk to the store. When it comes to working out, every little bit counts.

When you are sick, take a break from exercising so your body can heal, and you can get better. When you are sick your body will work hard to heal itself. Even if you do workout, your body is focusing more on the healing process than on building muscle and endurance.

If you wish to get more bulk from exercise or go the body building route, you may need to take a protein supplement. Protein supplements are made from whey, soy or casein. They deliver protein to the body quicker than other forms when digested because they can be easily dissolved in water or other fluids, for consumption.

Plan ahead for your workout routine. For example, if you exercise in the morning, set out your clothes before you go to bed. If you go to the gym in the afternoon, pack your bag in the morning. This way, when it’s time to exercise you’re ready to go and have no time to make excuses.

If any injury occurs with one arm, there is no reason to not work out the other arm. Doing this has been found to increase the non-exercising arm’s strength by at least 10%. This is achieved because working out the one arm stimulates the muscle fibers in the other arm.

Do not make TV your primary source of fun and enjoyment. Do activities that require you to get up and move around. Play a sport like tennis or be a troop leader. You can combine charitable works with being active and losing weight. Work at a soup kitchen or run a marathon for a cause.

To increase the flexibility of your ankles, sit with your legs fully extended in front of you and point and flex your toes. Do this for at least several minutes to maximize the benefits. Ankle flexibility is a must-have for several sports, including swimming, running and sports that require quick pivots, like basketball or baseball.

Vary your daily strength training routine to let muscles rest. Strength training puts stress on muscles and can cause painful muscle tears and other injuries. By rotating your strength training exercises and focusing on different group of muscles each day, you will avoid injury to your muscles while achieving full body results.

Start with a half hour workout time, and try to shave off some time. Doing the same amount of work in three minutes less can help you kick your workout into high gear. If you’ve gotten used to a time limit, try shortening it to reap the benefits of a faster-paced session.

If you are looking to speed up your running time, be sure to add resistance training to your training routine. It has been found that resistance training actually helps speed up the 5K running times of seasoned runners, often by as much as thirty seconds. Start by adding eight-weeks of resistance training, then go from there.

Working backwards can bring your focus on the gain, not the pain. By counting your reps down instead of up you can perform a bit of a mental trick on yourself. You will tend to focus on how many are left as opposed to how much you have done. As the number dwindles you are more motivated to finish.

When beginning a fitness and nutrition program do not feel bad if you are nervous or even scared. Once you conquer the psychological battle you will find that there is a lot to learn about weight training, nutrition and cardiovascular exercise. You will learn and get more comfortable with the routine and make the progress that you are after.

Whether a person is planning on running a significant distance or a short distance, it is important to breathe in so that your stomach rises while you are inhaling. By doing this, you are ensuring that your lungs are getting fully inflated with oxygen, making it possible to increase the length of your run.

Do not set your fitness goals too high. This sets you up for failure and makes it harder for you to integrate fitness into your everyday life. Instead, focus on setting reasonable goals that challenge you, but that are not impossible. Rewarding the progress that you make will help you to keep on track.

As you can see from these practical and useful tips, it is never too late to add new information to what you already know in order to improve your mental attitude and feel good about your personal fitness. You never have to settle for good enough when you put this advice to work for you.

 

what is fitness