Fitness

Fitness

Tips on abdominal exercises

THE MAIN MOVEMENT of the abdominal muscles is to shorten the distance between the sternum (breastbone) and the pelvis. To work the abs, do exercises that move your sternum towards your pelvis or your pelvis towards your sternum. Keep this in mind as you do the exercises. The point is prevent lifting from the neck or using other muscles.

If helps to visualize the correct movement as you do them; so, when you are working your abdominal muscles, concentrate on using them to shorten the distance between your sternum and pelvis. Imagine your abs doing this as you exercise. (more…)

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April 19, 2012
Fitness

Form is everything


THERE ARE A FEW BASIC GUIDELINES for good form in weight lifting. It is important to have proper form to avoid injury. Form can make all the difference in your exercise program. Worst case is that bad form can cause injury; at the very least it can prevent you from getting the results you seek. (more…)

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April 7, 2012
Fitness

Assess your weight and fitness level


EVALUATING YOUR CURRENT LEVEL of fitness is the first step in finding an exercise programme that is right for you. If you are a seasoned runner, joining the local rambling club is unlikely to challenge you. If  you haven’t exercised in 10 years, deciding to train for a triathlon in 2 months will surely result in injury. Once you are aware of your capabilities and limits,  you are more likely to find something you will stick to and you are less likely to be hurt. (more…)

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March 1, 2012
Fitness

Lifting Technique


Improper lifting technique can cause neck, shoulder and back pain and possibly even more serious injuries. Learning the proper way to lift will help you minimize the risk of pain and injury.

*Plan ahead before lifting heavy objects. Make sure you have a clear path. This will help you avoid any awkward or sudden movements that can strain your muscles. (more…)

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January 17, 2012
Fitness

Water, water everywhere

LET’S GET THE EASIEST PART out of the way first- drink water. Most people don’t  get nearly enough of this precious liquid, yet it is crucial for survival. We should drink at least eight to ten glasses a day. Water is especially important if you are exercising or trying to lose weight. You need to replenish your body with water whenever you exercise and sweat.

think you know when you need water because you get thirsty? Well, yes, that’s one clue. But many times you are already dehydrated by the time you need water. That’s why you should always have a glass or bottle of water by your side. (more…)

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January 6, 2012
Fitness

Personal stereos

Since it is not very convenient to drag your stereo equipment to the gym, personal stereos are the best way to listen to music while working out. Music can enhance your exercise experience. It can add a little spice to your workout. It is more fun pedaling on the stationary bike or running on the treadmill to the beat of your favourite  song.

Some gym take music extremely seriously and play music throughout. But if your gym does not or if you do not particularly like what is being played you may prefer to create your own workout soundtrack and listen to it on your personal stereo. (more…)

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December 13, 2011
Fitness

Why you need strong abdominal muscles

NOT ONLY DO FIRM, STRONG ABS look attractive, they are important for overall strength. They are the center of your body, and they are part of every movement. They assist in the regular breathing movement and support the muscles of the spine while lifting and keeping the abdominal organs in place. They are the core of your strength and power.

Strong abdominal muscles can alleviate back pain and increase your general fitness. Toned abs play an important role in stabilizing the spine and pelvis. Contracting the ab muscles increase pressure within the abdomen, which then pushes against the back and help the back stabilize itself. This is helpful in all sorts of everyday activities, from lifting objects to playing sports. (more…)

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December 6, 2011
Fitness

Personal trainers

PERSONAL TRAINERS ARE HIRED FITNESS coaches who can asses your fitness situation and get you going on the right track by working with you one-on-one. They can help custom design your workout, choose the equipment that is right for you, and guide you through the moves safely and effectively. Some gyms will offer one free session when you join. If yours does, by all means take advantage of  it. (more…)

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December 1, 2011
Fitness / Weight Gain

Rest builds muscle


WEIGHT TRAINING IS SOMETHING to ease into. Even if you want to, you shouldn’t life weights every day. It’s counterproductive. You need to give your muscles 48 hours between workouts-always, even as you progress. The skeletal muscles start to break down when exercised intensely more often than every other day. The day after intense exercise, bleeding and microscopic tearing can be seen in muscle fibres. That’s why you feel sore after a good workout. That sounds bad but it is not, because the muscles are much stronger when they heal. (more…)

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November 25, 2011
Fitness

Testing Your Flexibility

Flexibility is an important, and often overlooked, aspect of being fit. Being flexible is more than just being able to bend over and touch your toes. Flexibility helps prevent injuries and enhances balance and co-ordination. Below are two quick flexibility tests. Before you begin them, warm up with a short walk or jog in place. Once you feel loose, you can begin.

  1. Stand up straight with your feet shoulder width apart
  2. Bend at the waist, reaching towards the floor without bending your knees.
  3. Note how far you can reach and write it down. (You may want to try this a few times and record your longest reach) (more…)

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November 15, 2011