Monthly Archives: May 2010

Personal Training: group training or one-on-one?

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What are the advantages and disadvantages of training one on one with your personal trainer vs a group session with your trainer and one or more of your friends?

Training with a friend is often more cost effective, and in some cases can reduce how self conscious a new client might feel about their levels of fitness and ability. Having a supportive friend involved can greatly add to the appeal of commencing a new fitness program, and can be a factor in maintaining enthusiasm and motivation. However if one of the clients participates inconsistently with regard to attendance or enthusiasm this can have a demotivating effect on the remaining participants.

Group training also increases the amount of activities that can be included in the session, although this can be limited if there is a wide discrepancy in the ability levels of the participants. In some cases a client may have biomechanical issues related to posture or flexibility that need to be addressed in order to perform an exercise with correct form. These issues would usually be identified during pre-screening or a movement assessment session and would result in a recommendation to start with a one on one training program, as the difference in requirements for each client would be too great to be able to train concurrently.

While a one on one training session allows the trainer to program exercises to a clients individual needs, this is compromised somewhat in a group session although the selection of exercises will still be tailored to suit the group as is best possible. If the clients have vastly different fitness goals, say if one client is looking to gain lots of muscle mass while the other is looking for a weight loss plan, it may not be possible to program a session to suit each of their needs.

In summary; undertaking a group fitness program with a friend can be an excellent way to get started on the road to better health in a fun, social and supportive environment. However in some cases you may find that exercising one on one with your personal trainer is more suited to your needs.

Lose 10 pounds with easy weight loss exercises

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There are so many myths about losing weight in the market which can be found from books, magazines, online articles and even on infomercials convincing you that their product will help you lose 10 pounds in just a week. There are those that tell you to fast and cut down your daily food intake and those that tell you to keep on doing vigorous weight loss exercises using their fitness equipments.

It can be observed that most of these marketers tend to sell more information regarding their product rather than providing their clients the appropriate quick weight loss exercises which are important in maintaining their ideal weight after they were able to shed some fats.

One of the most common errors that people who want to lose weight make is that they tend to do more resistance exercises (lifting barbells) rather than endurance exercises such as cycling, swimming and running. If you want to lose weight, you’d want to continuously sweat as you feel the fats being burned during every minute of your workout.

With this type of exercise you can lose up to 300 calories within 30 minutes.

Yet there is a problem with this method because together if done with dieting, protein can also get burned. Burning muscle together with fats is not a good way to lose weight. Researchers have shown that building muscle is essential to speed up your metabolism. This is importance because it will help in speed up the fat burning process.

A study conducted at the University of New South Wales in Australia proved that a combination of both low intensity training and high intensity training can help promote weight loss faster and at the same time it helps in toning the muscles. This type of exercise is called interval training. The study ventured that you can burn up to six times the fat with interval exercise than that of low intensity training alone.

This type of training involves a high intensity workout for about 8 seconds with a 12 second recovery period. This will then be repeated for 20 minutes. Before going into this type of exercise, make sure that you have consulted your physician to avoid any untoward accidents.

A good example of interval exercise is jogging and swimming.

It is a common mistake that people make after being able to lose 10 lbs. of weight tends to stop their exercise or diet regimen because they think that they were able to get rid of the weight permanently. Actually stopping your weight loss regimen without doing some actions in order to keep the weight away would only lead to more weight gain later on.

A good way to avoid gaining the weight back is by continuously doing your interval exercise and making it habit.

Body Sculpting for Beginners

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Body sculpting is the practice of fine-tuning your physique to look and feel better. It can also give you functional strength for real-world activities such as lifting bales of hay or carrying your wife to a rock concert against her will.

Whether they’re hay-slinging rockers or not, beginners trying to sculpt their bodies inevitably end up wondering how to build muscle the quickest way possible. They look to professional bodybuilders for their exercise and dietary tips–but what they overlook all too often is the fact that pro bodybuilders have completely different physiques than the beginners themselves do, and therefore follow fitness programs that can’t be directly applied to those just starting out. At least, not for the same results in a safe manner.

The reasons for this are obvious once you think about it, but many people simply don’t. Most beginners overextend themselves in the beginning, knowing that they need to inflict tearing trauma on their muscles to make them grow, and assuming that they should therefore start of with as much weight as they can handle.

They’re partly right; more weight will give you greater gains in muscle mass, if you don’t injure yourself. But it’s quite difficult to accurately gauge what the maximum safe amount of weight is for your joints and smaller muscles until you build up these smaller stabilizing muscle groups. And instead of considering joints and small muscles as the “weak links” in the chain of the beginner’s physique, beginners usually let their larger, more developed muscles be their guide. If their biceps can handle the bicep curls, they add more weight–without realizing that their elbows are sustaining cartilage damage in the meantime.

These mistakes can lead to health issues immediately that are then exacerbated during middle- and old-age. Instead of jumping right in with the most weight you can lift, then, as a beginning body sculptor you should ease into the practice gradually and document your increases in weight as you go. This will also give you a sense of progress for motivation (as you continue increasing weight in smaller increments), while reducing your risk of debilitating injury.

Running Tips: Warm Up And Cool Down

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If you are thinking that now is the time to get up off the couch and get some exercise, then you’re right! But there are some important things you need to consider before heading out the door. Let’s start with two basic running tips for beginners: the Warm Up and the Cool Down

Warm Up

The main thing you want to accomplish is to get your body ready for the physical activity to follow. You are preparing it for action by getting your blood circulating. For those of you with poor circulation, taking a hot shower first will help the blood to get moving. Light walking or a few calisthenics will also be effective warm up actions.

I just saw an article that said you need less of a warm up for running shorter distances. This is only true up to a point. Thirty seconds of warm up is not sufficient for even a short workout. A minimum period of five minutes is required to warm up for any run. Later, when your workouts become longer or more intense, you will be warming up for 15 minutes or more. Even an hour is recommended before a really long race, but that is beyond the scope of what beginning runners will need for now.

Cool down

This is like a warm up in reverse, except that now you stretch to keep the muscles from tightening up. You want to allow your body to return to a resting heart rate very gradually. The longer you work out, the longer your cool down will take. Again, five minutes is the very minimum amount of time to allow for your cool down.

These tips are only two out of many that you should consider when starting a running program. You can find many more useful running tips at a website like Running Tips 4 All. The most challenging steps are the ones that get you off the couch and out the door. The rest is easier! Just remember to “always put one foot in front of the other”.

Treatment of Dog Allergies

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Dog allergic reactions, in addition to as any additional type of allergy, are a consequence of a certain antigen that actuates the situation, and they’re called “allergens”. In the example of the dog allergy, the allergen comes up from the dog spittle, fur, and anal sebaceous glands. As one or several of these come in the body and get through to the tissues, one or many dog allergy symptoms come about hinging upon the person’s susceptibility. Precisely like the symptoms of most allergic reactions, it induces the sick person to have a runny nose, sneezing, venous sinus swelling, watery eyes, headaches, or even hives. If the trouble is left alone, the result can extend to graver states of affairs like breathlessness, wheezing, an asthma attack or even anaphylactic shock.

There are other dog allergy treatments that may be sufficed to forestall uncomfortableness and the graveness of the situation. Dog allergy remedies couldn’t be arranged immediately, but it can be deflected soon enough by constructing some provisions that would assist in lessening the vulnerability to dog allergens.

Because the dog hairs are the more common reason of bringing forth dog allergies, bathing the dog once a calendar week can decrease the chance of occurrence. Every day wiping of the dog with a wet towel should likewise be performed to increase the effectiveness of the beginning step. To further diminish the chance of acquiring dog allergies, restrain the dog away from the bedroom and ensure the bedroom door and other airways to the bedroom are closed. Keep the dog off of carpeted flooring and other regions with heavy fabrics where dog hairs can easily adhere.  Frequent use of vacuums fitted with a HEPA filter is likewise a beneficial way to significantly diminish the probability of bringing forth dog allergies due to allergens.

Invest In Running Socks For Comfort

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Throughout time the runner has been considered one of the pinnacles of physical fitness from the ancient Greek Olympians, through the ages, and down to the modern day runners. Even many of the runners that you see running past your house have more specialized clothes and equipment than you are probably aware of. Even though most runners only need a pair of trainers, a stretch of open land, and the desire to run there are many companies that tailor clothes and gear to today’s runner.

One area that goes unnoticed by many people is running socks. Having the perfect pair of running shoes is important, but matching them with the perfect pair of socks can make even the most experienced runner more comfortable. Even though there may not appear to be a difference between the socks that most people use, and the socks that are geared for runners, the running socks offer several advantages to runners that can help them run farther, keep their feet dry, and keep them comfortable during their run.

Every company offers different features for each model of socks that they produce. Adidas produces the ForMotion brand running socks. Depending on your running style and your budget there are several different types of ForMotion socks that a runner could choose from. All socks in this line feature Antimicrobial technology to keep your socks and feet free from germs, especially useful in mens running socks with those big smelly feet! All of these socks are created shaped specifically for your left and right feet to enhance the movement of your feet. However, they offer several different socks that are designed for different runners. They offer socks that come in a low cut or now show style, as well as offering a socks that offers full cushion support for your feet in all workouts. They also offer a compression sock which is a more lightweight style sock perfect for the runner who prefers a tighter fitting sock.

New Balance also offers several socks that are tailored towards runners, also offering the same quality and performance that can be found in many running socks. New Balance offers runners socks that feature compression arch support to add stability and comfort, along with ventilation specifically knitted into the socks allowing the foot to breathe. New Balance takes this a step further with three different models that add different models of support for runners. The first is the Lightning Dry which offers moisture management to keep the runner’s feet dry. The second is the CoolMax sock which is a low cut socks that also keeps the runner’s feet dry. Finally New Balance offers the Cotton Nanotex Wicking sock that is treated with Nanotex to keep the sock dry, as well as feature a welt top to help the socks stay up better.

No matter what your running style or budget is, there are many companies out there that tailor their products specifically to the modern day runner. So whether you are just starting to run around the block, or if you are training for your fifth marathon, having the right socks can make all the difference in the world.

A Slimming Patch Can Make Weight Loss Easy

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People often complain about how fat they look and that how difficult weight loss is. Well, actually weight loss can be difficult when you do not know what you are doing. Most people’s idea of losing weight consists of jogging and eating salad and muesli. I can tell you that it is not so. With the correct diet, exercise and supplements changing your body composition is only a matter of time and will power. Well not so much time. You need to exercise, but that is only about the only extra work you’ll have to do.

So what’s wrong with the muesli and salad? The salad is fine, but most people think that you need to be eating low fat foods and wholegrain to lose weight. It is actually the opposite. If you opt for foods that are high in protein and fat and low on carbohydrates, then you are bound to lose weight. You do not have count your calories or anything. Your body tells you when you have eaten enough. It is as simple as that. When you feel hungry then it is time to eat again. No need for snacking. Just vegetables and meats or other low carbohydrate sources of protein.

How to supplement and exercise when trying to lose weight? I have found out that a slimming patch is the easiest way to use weight loss supplements. You don’t need to be eating capsules or tablets all the time. You just put the patch on and it does the trick. When it comes to exercise. Go to your local gym and take a look at the cardio section. Now compare it to the weight room. The difference is that the fit individuals are lifting weights instead of running on a treadmill. That because it is the muscles that burn the fat and your muscles work more when lifting weights. So quit running and eating muesli. Switch to weights and start eating protein.

New Liposuction Techniques: The Ideal Candidates of Laser Lipolysis

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The new liposuction procedure called Laser Lipolysis has been developed mostly with a purely aesthetic aim, as its main function is to act on those fat cells that are superfluous in our body. Laser Lipolysis, which was introduced only just a few years ago (2007 in the U.S.) is ideal for those with minimal fat levels who want to eliminate those pesky “love handles” that could not disappear with localized exercises or strenuous aerobic workouts and diets. Many times these portions of fat are reluctant to massages and reducing creams which only transmit heat and alter the metabolism.

It is said that this new liposuction technique of  plays a purely aesthetic role because it is used to sculpt the human body, giving a better way to eliminate the slight imperfections formed by excess adipose tissue. What  this technique does is restore the delicate and seductive shape we had some years ago. It should be stressed that this procedure should not be used as a method to lose weight or reduce measures, as it can not be done consistently. Its abuse can lead to severe risks to the patient.

As mentioned above the laser lipolysis is a procedure that does includes just moderate risk, but we must know who can have this type of operation. Not all people are apt to be treated with this treatment. The patient must be thoroughly evaluated by a specialist and prepared for surgery.

If you are considering a laser lipolysis here we mention some parameters that determine whether it might be a suitable candidate:

This technique not be possible for people considered obese, or with high fat mass index, it acts only on specific areas such as the chin, arms, abdomen, outer thighs . Many times the results will depend on the elasticity of the skin and muscle tone. If the patient has limps noticeable to the naked eye, it is possible that removing the fat, excess skin appears, which often requires another type of surgery.

It is also important to know the physical condition of the patient, any type of allergy or rejection of any substance used during the process, any clotting problems or skin hypersensitivity. It is extremely important to perform pre-surgical exams, which determine more accurately whether or not you are eligible for this new liposuction technique.

Staying Healthy With Trampoline Workouts

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Besides being an enjoyable home activity the trampoline workout has proven to be a very effective full body workout. It is also one of the most valuable pieces of sports equipment that anyone can have because it offers great cardio exercises, improves lymphatic drainage, and can help with weight loss.

Before moving on there are two items to note. First is that if your are not used to doing strenuous exercise it is wise to consult with your personal physician or another health expert before beginning any kind of strenuous exercise. The second item is that in full disclosure I must confess that I am a trampoline ‘junkie.’ Several years ago I experienced a problem with lymphatic draining, had swollen legs and ankles and sent off for some diuretic or water pills. Shortly after I received the pills I had a call from the manufacturer of the pills and after answering a couple of questions about how things were going, he suggested that I buy a trampoline and do a trampoline workout. So for the last couple of years I have been and continue to be the proud owner of a mini trampoline and I cannot recall missing a day of jumping. My ups and downs, swinging and swaying on the trampoline are always accompanied by my favorite music which I find helpful for rhythm and various dancing movements. My heart is stronger and I know that my lymph glands are doing a better job of ridding my body of waste and toxins.

Additional Benefits to Trampoline Workouts

There are also other advantages and benefits to trampoline workouts including an improvement in self-esteem and discipline, better body control and coordination, and a sense of accomplishment in learning a new skill. A trampoline generally comes with a set of instructions and suggestions on how to begin, set up a routine, and master the workings of the trampoline.

Be assured that you won’t regret the time and money you spend on a trampoline.

How Much Cholesterol Is Too Much?

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Do you know how much cholesterol is too much? This is a question many doctors attempt to explain to their patients, especially those patients who have never had problems with cholesterol in the past. Every year when you see you doctor and get a lipid profile your blood is usually tested for its cholesterol content. Doctors tend to want to see all types of cholesterol combined to be less that 200. Breaking it down into it’s parts however you really want your LDL cholesterol count to be less than 100 and your HDL cholesterol count to be greater than 50. This helps your body remove plaque from arteries faster than they are deposited.

But is a total cholesterol count of 200 really that great? Many doctors settle on this figure because it strikes a balance between what many people are capable of doing and what they should be doing. In actuality it doesn’t usually take much more effort to lower total cholesterol to 180 but many doctors don’t look for this level because most people are unwilling to do the work necessary to lower cholesterol levels that far.

The irony however is that lowering total cholesterol to 180 and lower really depends almost entirely on increasing HDL cholesterol levels because this type of cholesterol is responsible for ushering out of the blood stream the excess LDL cholesterol, which is often responsible for the accumulation of plaque buildup.

A few notable medical researchers have found that when total cholesterol gets loser to 150 the likelihood of experiencing a heart attack or stroke falls almost to zero. In people who test for cholesterol levels in this zone they virtually never have any form of arterial disease. Why shouldn’t this be the goal?

How do we lower our cholesterol to this level? It’s as easy as increasing levels of HDL cholesterol which is abundant in fatty fishes and various plant sources. Purslane and flaxseed have some of these fatty acids but most abundantly they are found in seafood. You should also drink a glass of wine every day as this has been should to help maintain high levels of HDL cholesterol and make sure to exercise every day. Exercise is the number one way to raise your HDL cholesterol levels.

A cholesterol count of 200 or more is typically considered too much but it is arguable that cholesterol between 180 and 200 is not ideal. Until you can minimize the risks of arterial disease to the least amount of risk possible you can argue that your cholesterol levels are too high. Lowering them as far as you can go is in your best interest and should be made more of a priority in this age where heart disease touches the lives of so many.