Fit and Youthful Life

Guest Author: Eddie Lomax


Cardio Interval Training can help you reach new cardiorespiratory endurance levels, burn more calories, increase speed, improve power and generally improve over-all fitness performance.

Cardio Interval Training is a series, or repeated segments, of intense activity, alternated with periods of recovery that can be either reduced activity or complete inactivity.

For example… you could run at a fast pace for a short distance and then rest for a certain time period before repeating, or you could run at a fast pace for a short distance and then reduce the intensity to a jog for a certain time period before repeating.

Dividing your workout into short, intense efforts permits you to perform a greater volume of work at high intensity.

For example… you could perform 10 sprints of 30 seconds at near maximum speed, whereas it would be impossible to maintain the same high speed continuously for 5 minutes.

As you can see Cardio Interval Training allows you to repeatedly reach and sustain a high level of intensity for a cumulative time that is greater than what you could achieve during continuous training with the same intensity.

Running was used above as an example only… You can use any method of metabolic conditioning training in the Cardio Interval Training format.

Other examples besides running are biking, swimming, jumping rope, calisthenics exercises, etc… even circuit weight training is a form of Cardio Interval Training.

Cardio Interval Training is an excellent training method to reap the benefits of anaerobic training… but Cardio Interval Training does not have to be exclusively high intensity, short duration.

The truth is… You should perform you Cardio Interval Training for high intensity, short duration, medium intensity, medium duration and low intensity, long duration.

Vary your Cardio Interval Training for the best results.

You can manipulate your Cardio Interval Training in 7 ways to effectively overload the aerobic and anaerobic energy pathways and promote improvement.

The 7 Ways to manipulate your Cardio Interval Training are…

The number of repetitions… How many intervals you perform.

The distance… Short, medium or long interval distances.

The active interval… How long you perform the interval.

The rest interval… How long you completely rest or reduce intensity between intervals.

The active – rest ratio… How long the active interval period is compared to the rest interval.

The overall workout distance… The total distance of all the interval series.

The frequency of workouts… How often you perform Cardio Interval Training.

Vary the methods, stresses and intensities of your Cardio Interval Training to get the best results.



Become Wrinkle Free NOW

Guest Author: Dane Fletcher


As advanced bodybuilders approach a bodybuilding competition, cardio becomes more and more important. While there are always those blessed with spectacular genetics that don’t need to do any cardio, they are few and far between. The rest of us require 30 to 90 minutes, 5 or 6 days per week, in order to shed enough body fat for our muscles to look their best onstage. Calories can only be dropped so far if you wish to retain muscle mass. Supplements such as ECA (ephedrine/caffeine/aspirin stacks) help as well. But when it comes down to it, cardio is what sheds the body fat.

Cardio should be completed first thing in the morning, for up to 45 minutes. Doing it BEFORE eating any food will ensure the body uses stored body fat, not food in the body, for energy. Cardio should be performed at a moderate rate, limited to 70% heart rate capacity at the very highest. The bodybuilders should do up to 45 minutes of cardio maximum. After that, the body begins using muscle stores for energy, and the exercise quickly becomes very counterproductive. Remember – when the clock hits 45 minutes, walk away from the machine!

For those with slower metabolisms and higher bodyweights, a second round of cardio training might be required in the afternoon or evening, directly following training. This cardio session can last up to one hour. As it is done upon the completion of weight training, the body has likely utilized any food present during the weight training session. At this point, as no food is available, the body will use stored body fat for energy during this cardio session.

Advanced bodybuilders often engage in split weight training session as well. For example, the bodybuilder will train chest in the AM, then triceps in the PM. This kind of training allows the athlete to better isolate body parts and give each body part a better workout. At the same time, however, it does interfere with multiple cardio sessions. It’s very hard for the body to recover from two weight sessions and two cardio sessions in the same day. Bodybuilders in pre-contest mode would be best served by limiting weight-training sessions to one daily, when engaging in multiple daily cardio sessions.



Become Wrinkle Free NOW

Guest Author: Rando Meresmaa


To get rid of fat you need a calorie deficit. So you need to burn more calories than you consume. Exercising and dieting are the two methods how a calorie deficit can be achieved. It is always better to burn more calories with exercise than it is to cut calories with strict diets. There are so many different cardio exercises that can be done and it is important to find the right one.

Running or Jogging

Running and jogging are excellent ways to burn extra calories. You also do not need any special equipment for it and you can do it outdoors and enjoy the fresh air. It also depends where you live and what the climate is like. Running is not recommended for beginners that much because it may be a little too intense. Running is also not advisable for those who are extremely overweight and have orthopedic injuries. Running tends to have a reducing effect on the entire body, including on muscle size. So if you want to keep your muscle the running may not be the best choice.

Walking

If you are just a beginner and have been sendentary for a long time then walking is a great way to start your fat loss. Walking is also suitable for overweight, older and pregnant folks. Doing a 30-60 minute walk is very good. But the main problem with walking is that it is not a good fat burner. In order to burn a lot of calories you have to push yourself very hard. By the way, shopping for a few hours is no proper workout.

Bicycle

Bicycling is suitable for everyone and it’s a no-impact activity so the potential for injury is low. You can also choose a certain program that is suitable for you. Most bicycles offer a dozen levels of difficulty and

they even have built-in heart rate monitors. The fat burning potential for bikes is moderate to high. If you want to burn a lot of calories with the bicycle, then pedal as hard as you can.

Treadmill

Running on a treadmill has some advantages and disadvantages compared to running outdoors. Running on a treadmill can become boring and it is a lot better to run in fresh air, than in a sweaty gym. But treadmills offer continuous feedback on the electronic consoles including such features as time, speed, distance and even heart rate. For example you can choose an incline and running or walking up a hill is an excellent fat burner. You can still do your workout on a treadmill no matter what the weather is.

Rowing machine

Rowing is regarded as the best overall exercise of all time. It works all the major muscle groups in the body, including the legs, buttocks, back, abdominals and arms. Rowing is a safe, impact-free activity. Rowing is also a superb aerobic workout and an excellent fat-burner. Because it involves the entire body, rowing burns more calories than almost any other type of aerobic exercise. But if anyone has tried rowing then he/she would know it is very hard. Many people can’t maintain a long enough workout

on the rower to achieve maximum fat burning. There is a way how you can avoid this. For example you can start with bicycling for 10 minutes, then use the treadmill for 10 minutes and then use the rowing machine for 10-15 minutes.

These were only a few examples and it is good to do all kind of cardio exercises to avoid adaption. And doing the same stuff all the time is just boring. If you are a beginner then start slowly and with the easier exercises like walking.



Instantly Tighter Skin

Guest Author: Andy Atlas


1. Weight Training Boosts Strength

Both men and women can get the benefit of adding more strength, allowing them to perform better in physical and non-physical activities. You get to become better in sports, games and other activities in the home. You will find that gardening, cleaning the garage and lifting objects around gets fairly easy.

Doing weight training activities at least 2 times each week can help you increase your body strength by as much as 50% in a span of 3 months. You get to boost your immune system as well, keeping you free from numerous diseases and viruses.

2. Weight Training Gives You an Aesthetic Physique

Going to the gym will build lean muscle tissues, as well as burn fat, so you start looking younger and more defined in only a few months. You get to reveal muscles like biceps, a big chest and abs. Women also benefit by having firmer buttocks and leaner legs.

3. Weight Training Burns Fat All Day

Weight training boosts your metabolism, so you continue burning fat even while you are at rest. You will find that mixing weight training exercises with cardio provides optimal results, wherein you stay lean for several months even after you stop exercising. If you do get back to exercise, you will also gain all the hard-earned muscle back quite quickly.

4. Weight Training Enhances Appetite

People with eating disorders or need to eat more can benefit from weight training. Due to increased metabolism, your digestion is enhanced so you feel hungry after every workout. You also get the feeling to continue sticking to a healthy and low-fat diet to be consistent and get the results you have always wanted.

5. Weight Training Boosts Confidence

Whether you are in or out of the gym, you feel very good about your physique. Weight training releases hormones in the body that leads to elated mood and happy feelings. It is also easier to stick to your diet routine if you feel confident. You get better at work, boost relationships with friends and open more opportunities for the long term.

 



Instant Skin Tightener

Guest Author: Kenneth Scott


The secret behind the six packs and perfectly toned bodies that you see around in men is weight training. And that is the biggest reason why most women shy away from weight training assuming that weights will give them biceps and muscles that they do not want. What they fail to realize is that the body structure of a woman is different from a man and that building muscles is not an easy thing to do. It takes months and months to get the look that these men crave for. Weight training for women can actually tone and firm their bodies to a large extent. If taken slowly and under proper guidance the metabolism improves and can therefore impact greatly on the overall look which is achieved.

But lifting weights can be dangerous if you do not know the proper techniques and positions. Weight training beginners should always start with a limited amount of weight that they can lift comfortably with minimal effort. Also the number of sets to accomplish with the weight should be limited to three. If at any point in the workout you feel that it is getting over strenuous, you should stop. It Is of the greatest importance that these first stages are done under trained supervision.

The best thing to start off on weight training to join in one of the beginners programs offered at a nearby gym. Having a personal trainer monitor your movements ensure that you are not exercising in the wrong position. This helps in forming good habits to start with which then you can carry on with later unsupervised.

In case you do not want to join a gym and want to do weight training on your own in the comfort and privacy of your house, then the first thing that you need to do is the visit a sports store. Where you can choose the sports equipment that you will require. This may include a bench, various weights and gloves! The last is extremely important since it prevents your hands from slippingand loosing their grip. The sales people will help you once they understand your requirements. They may even be able to suggest a couple of good DVDs or videos about weight training to get you started.

So go ahead and do not shy away from weight training thinking it will build unwanted muscles. It is one of the best ways to improve metabolism and tone up the body.

Guest Author: Andrew Bicknell


When most women think about losing weight they usually attempt one of two options. The first is to go on a diet which involves eating fewer calories over the course of the day. The second option normally involves some form of aerobic exercise, whether it be jogging, bike riding or an aerobics class. The more intrepid losers of weight will combine the two approaches and will have some success getting rid of the extra weight. But more often then not the results are short lived and the weight comes right back on when they fall off the fat loss bandwagon and return to their more normal way of life.

But why is this? Isn’t the latest infomercial exercise guru exclaiming loudly the benefits of this diet or that piece of cardio exercise equipment? Unfortunately the ability to lose weight and keep it off is controlled by your body’s calorie burning engine. That engine is referred to as your metabolism. It’s simple really, the higher your metabolism the more calories you burn, even when doing nothing. That’s right, burn away that unwanted fat even when doing nothing.

So how do you increase your metabolism to the point that it is a constant fat burning machine?

It will come down to your dedication to do the things required to permanently lose the weight and keep it off because the rate at which your metabolism runs is based on the diet you eat and how active you are. It takes calories to burn calories, that’s the way your body’s metabolism works. But it is the type of calories that determines this. The healthier your diet the more calories you can eat without adding any additional fat.

But diet is only one part of the equation. The other is your level of fitness. There are two parts to any good exercise program, aerobic conditioning and weight training. Aerobic conditioning does burn calories, but once you are done with your workout your metabolism gradually slows down. You burn calories only during the time you are exercising. That doesn’t mean you shouldn’t do aerobic exercise because strong cardiovascular health is very important in this day and age.

But if you are truly looking for the ultimate in metabolism boosting fat burning exercises then you need to weight train.

And here’s why.

Weight training forces your body to build muscle. This muscle building process does not happen while you are lifting weights, it occurs for hours after your workout is over. Lifting weights actually breaks down muscle fibers, which react by getting stronger during the time after your workout is over when you are resting. It takes energy to rebuild these muscles. Calories, lots and lots of calories. Not only that, but the more lean muscle mass you posses the more calories are needed just to maintain that muscle. And we’re not talking about getting huge massive muscles. When you weight train you can adjust the amount of weight you use and sculpt your body anyway you see fit. Just firming up your overall musculature will tone and shape your body while at the same time making it possible to keep the weight off. It’s a win-win situation for anyone who is serious about losing weight and then keeping it off.

Weight training is the best way to boost your metabolism to its fat burning heights. Not only does it strengthen your body it burns calories while you are sleeping, turning your metabolism into a fat wasting machine.

If you have tried the diets and the aerobic machines but have little to show for it try combining them with actual weight training. You may be surprised by the changes you see.



Look 10 Years Younger

Guest Author: Gary Matthews


Ever wondered why most sports scientists agree that cardio-boxing is one of the best forms of exercise, well it is because it conditions the total body and provides a complete workout for your cardiovascular and endurance systems. Lets have a look at the benefits:

The major benefits of cardio-boxing include:

* Increased Stamina

* Increased Strength

* Increased Speed

* Increased Coordination

Cardio-boxing also promotes a person’s well being by strengthening their self-discipline and combined with strength training it’s well and truly the total package for self-defence and fitness and usually consists of:

* Adjusted heart rate work

* Actual boxing techniques

The usual workout consists of the age-adjusted heart rate work starting with 10 minutes for beginners and leading up to 20 minutes for the more advanced. For the second part of the workout, you’ll need to perform and practice 20 minutes of actual boxing techniques.

Cardio

The best way to measure the effects of an exercise program on your body is to check your pulse.

The easiest way to check the pulse is to place your index and middle fingers on your carotid artery or the wrist. Immediately after the exercise, count your pulse for 15 seconds and multiply by 4.

You can also check your pulse during the exercise but with safety as a first priority. To get a more precise reading of your pulse rate, purchase an electronic device from any sports store.

Now you have your exercising pulse rate or heartbeats per minute. We’ll be concentrating at the upper end of your pulse region: the 50% – 70% ranges.

To figure this out, deduct your age from 220. Suppose your age is 40, deduct this from 220 and you get 180.

50% of 180 is 90 beats a minute,

60% of 180 is 108 beats a minute,

70% of 180 is 126 beats a minute and so on.

Don’t jump into 70% work straight away. Start with 50% and slowly work your way up to the 70% upper limit.

Start with no more than 10 minutes, and work up to 20 minutes. Once you’re comfortable with working out for 20 minutes at 70% then try to increase the heart rate up to 80%.

Mix up your cardiovascular activities in the gym. Use the treadmill, skipping, rower, climber, and bike and other equipment that might be available to you.

Boxing

The boxing stance is the posture a boxer takes before and after every action depending on whether you are left or right handed. We’ll be dealing with the most common; right-handed. For left-handed people, just reverse the instructions.

Stand with your feet shoulder width apart, with your left foot in front of your right foot. Your right heel should be slightly raised with your left foot flat on the floor and toes pointing ahead.

Bend your knees a little and balance your weight comfortably and evenly.

Place your elbows close to your body with your left fist held at head height and in a position that corresponds to your left foot.

The right fist should be at head height also and guarding the chin, with both elbows protecting your body and both fists protecting your chin.

This is your defensive and offensive position after throwing punches, so please practice this before going any further. When moving forward in this boxing stance the left foot moves forward first and then the right follows.

When moving back, the right moves back and then the left follows. When moving sideward to the right, the right foot moves first followed by the left. When moving sideward to the left, the left foot moves first followed by the right.

Practice this moving forward, back and sideward in the boxer’s stance until it is done smoothly and quickly. Remember to keep your guard up and elbows tucked in to your sides.

Keep your head at eye level with your upper body leaning forward slightly. In boxing it is important that punches are thrown quickly and then bought back quickly to assume a defensive posture.

Punching

A left jab has many uses, it can be used for both offensive and Defensive actions. From the set stance the left arm is pushed quickly and forcefully forward, the weight is shifted to the front foot. The fist moves in a straight line and straight back again for defence.

At the moment of impact the back of the hand and the lower arm are in a straight line. Keep the right fist in the defensive position and elbow tucked into the body during the movement.

The straight right is also known as the punching hand and can be thrown with considerable force. The arm moves straightforward from the chin, the body weight is shifted to the front foot with the ball of the foot of the back leg pushing into the floor for more power.

The back of the hand is straight and pointing up at the moment of impact. The arm is then immediately pulled back for protection after the hit.

The left hook to the head and body is an effective punch for closer range work. From the set stance turn your left shoulder quickly and move your elbow up to shoulder height. The fist moves in a circular motion to the target, with the elbow bent.

Rotate your hip and body whilst pressing your front left down keeping the back of your fist pointing up and in a straight line with the lower arm. The left hook to the body is similar to the above but increases the rotation of the body

The right uppercut is also carried out at close range. Drop the lower part of your punching arm until the lower and upper arm is at right angles to each other. The back of your hand should be pointing away from you, now thrust your arm forward and upward to your target.

Shift your body weight to your front leg and rotate your hip and shoulder on the same side. Remember to keep your left fist guarding your chin during the entire movement. Now practice all your punches until they are done quickly and smoothly.

To develop speed and endurance, try punching straight left and right combinations into the heavy bag.

The duration of the exercise period is the same as the rest period i.e. 10 seconds exercise, 10 seconds rest, 20 seconds exercise, 20 seconds rest, and so on. Move up higher as your condition improves.

Believe me after you start applying Cardio-Boxing to your regular fitness workouts your cardiovascular and endurance systems will thank you for it.

Guest Author: Jason Szova


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

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

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

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

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

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

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

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

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

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

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

You can always reduce your gym time by introducing high intensity interval training in your weekly exercise routine, as with HITT you need not spend regular amount of hours you do on normal level of training, also with HITT you need to workout only 4 to 5 times a week or may be even 3 to 4 times depending upon the level of intensity you are involved in.

HITT is easily disguised with the amount of huffing and puffing it brings to a person, so if you are sweating and breathing good then you are burning all your fat with high intensity interval training version of modern exercise.

General HIIT Guidelines which everyone should follow as they start practicing the HIIT regime regularly:

Prior to starting with HIIT training, always make sure you have the potential to work out for at least 20 to 30 minutes at no less than 70-85% of your expected maximum heart rate, without draining yourself to a limit.

Also, it is very important to warm up and cool down for 5 minutes, every time, before and after each HIIT session.

While recovery intervals, if your heart rate does not go down back to nearly 70% of your maximum heart rate, it means that you need to cut down your intense work intervals and extend your recovery intervals.

Always keep in mind that HIIT is designed for people whose key interests are enhancing their cardiovascular fitness, stamina and fat loss, on the whole, without losing the muscle mass they already retain.

Since it is an intense mode of workout, you are required to give your complete effort and intense level of output before you switch your pace level from high to medium or low. In simple words, exercise as hard and as intensely as you can and then go back to a 2 or 3 minute of low pace workout to recover. This is the very reason that makes HITT a faster and quicker form of workout.

For those involved in a routine high intensity interval training program, it is advised that do not ignore the importance of taking a minute or 30 second interval when changing the pace. Also, stop and calm down when feeling chest pain or having trouble in breathing. This is also why even those who are new to the muscle building routine tend to ignore HITT. Thus, the intense level of program in HITT is not recommended for any person who comes in the category of either having a health problem or being a newcomer, unless the physician or the doctor has given them a go for performing such level of cardiovascular activities.

Guest Author: Jim Suzak


ght (c) 2009 Jim Suzak

The main reason why men and women choose weight training is because they usually to want improve their body shape, lose weight and improve their image. They despise the presence of too much fat within their body and would pay anything to shed it.

Before you begin your weight training routine, you have to be clear about some of the facts. First, you must you must be aware that whatever muscle building tips that are mentioned here is all about natural muscle building. You will learn how to gain muscles with the proper weight training exercises, routines, nutrition and not with the use of illegal performance drugs.

Guest Author: jamiehanson


What is Yoga? The word ‘Yoga’ means combination. Yoga is a type of workout based on the faith that the body and breath are intimately connected with the mind. By controlling the breath and holding the body in stable poses or ‘asanas’, yoga creates harmony. Yoga practice consists of five main fundamentals: correct inhaling, correct workout, correct relaxation, proper diet and good thoughts and meditation. The exercises or the asanas are formed to sooth tensed muscles, to firm up the internal organs and to improve the flexibility of the joints and ligaments. With a huge number of advantages one gets by frequent practice of Yoga, it is earning huge amount of importance now-a-days. Your body is cured internally and externally due to perfect blood circulation all through your body. In order to get highest benefits from Yoga, you must pay keen attention on the five main fundamentals and to improve your performance while doing yoga you must be comfortable. While doing yoga you should wear comfy clothes so that you can do it perfectly well. Comfortable clothes doesn’t mean loose clothes, it means you must wear correct yoga clothes. On the contrary loose clothes hinder your performance level and you are unable to do yoga exercises correctly. Yoga needs a lot of stretching and the twisting poses, thus one must take good care while doing this. Yoga must be done according to the directions given or else you may even sprain your muscle. This perfection can be achieved by wearing yoga clothes only and not shabby and loose clothes that limit your motion. Even while doing inhaling exercises, relaxation and meditation, your clothes should be such that you feel comfortable. Your clothes must be capable to breathe while doing yoga; this is the essence of yoga clothing. Yoga is beneficial to everybody, let it be men, women and kids also as it is a normal method to prevent and cure health hazards. Well with the rising craze for yoga due to its enormous advantages, there are number of apparel companies that have focused in designing and manufacturing Yoga clothes meant for females, males and kids too. You will truly find a good variety available in yoga clothing meant for all genres. There are a number of online clothing companies particularly meant for yoga clothing and the huge range available on these stores are men’s yoga clothing, women’s yoga clothing, yoga pants, yoga tops, hardtail pants, yoga mats, manduka mats and much more. These stores are entirely meant for yoga clothing and yoga products with variety of sizes, colors and fabric to suit all. Yoga clothing is offered in different brands and that too at astonishingly reasonable rates. You will be amazed to see the enormous collection available in these stores. You simply need to pick the best yoga clothes and yoga products for yourself and make payments online, within a few days your chosen yoga products will reach your home. You get the fastest delivery of your items along with 5% off on your first order. It is not only the comfort sensed in wearing Yoga clothes but you look fantastic and feel great. It’s a guarantee, your friends will feel jealous on seeing you with perfect yoga clothes and most of them may even think where you got your yoga clothes from!