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Posts tagged ‘Exercise’

How Long Should You Rest Between Muscle Building Sessions?

This article examines how much time muscles need to recover before exposing them to further intensive exercise.

In an earlier article we concluded that muscles must be worked to failure if an adequate hypertrophic response is to occur. Whether this involves one or more sets is irrelevant as in either scenario the muscles must be worked to failure and beyond. This causes significant microscopic damage to the muscle tissues and it is during the period of recovery that protein synthesis undertakes the repair process that results in bigger muscle fibers.

But how long does this process take and when is it safe to expose those same muscles to further intensive exercise? Scientific studies suggest that muscle fiber degradation takes approximately five to seven days to repair and recover. Any further exposure of the affected muscle to intensive activity will interfere with the recovery process and actually prevent it from achieving maximum growth. However, using the muscle to assist in exercising other body parts or even taking part in low intensity aerobic exercise will not prevent recovery.

It follows therefore that each muscle group should be trained intensively only once each week in order to allow full recovery. This can be achieved by incorportating a split training regime that allows you to work out several times each week but still exercise each muscle group intensively only once every seven days.

Furthermore you have to combine your training regime with the right diet for optimum results. It is not always easy to plan a good diet. Using the right tools to determine what you need to eat and when, will definitely help you to recover quickly and get maximum results. Use this excellent nutritional software with the great muscle training guide. It is called ‘The Muscle Maximizer‘. Go there and check it out!

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Diet, Muscle Building

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Abdominal Exercises For Beginning Bodybuilders

We all have to start somewhere so this article outlines the lifting exercises that are suitable for beginners with an emphasis on developing the abdominal muscles.

The abdomen contains the muscles that most beginners struggle with because they take a long time to develop and need a low level of body fat to be seen. The abdominal muscle group consists of three main muscles:

  1. Rectus abdominis – commonly known as the abs, this is a large flat muscle wall that runs from the lower chest to the pubic bone.

  2. Obliquus abdominis – commonly known as the obliques, this muscle runs diagonally along the side of the mid-section from the lower ribcage to the pubic area. The internal obliques lie underneath the external obliques.

  3. Transversus abdominis – this is a thin strip of muscle that runs horizontally across the abdomen.

You can target these muscles effectively by performing the following exercises:

  1. Crunches – 3 sets of 15-20 reps. This exercise will work the upper abs.

  2. Pelvic tilts – 3 sets of 15-20 reps.This exercise will target the lower portion of the abdomen below the navel.

  3. Side bends – 3 sets of 15-20 reps. This exercise will work the obliques.

As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your abdominal exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.

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Fitness, Muscle Building

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The Right Foods for the Job

Healthy Food

Healthy Food

Choosing what foods to eat while dieting can be tricky. This is one area that is loaded with controversy. Some people swear by the low-fat approach, while others tout the value of low carbohydrate diets. Each type of diet works for some people, and not for others. Lifestyle and activity levels play a role in this choice.

There are certain foods that should be included in any diet. Leafy green vegetables, whole grain cereal or bread choices, lean proteins, fish, and low fat dairy products (unless lactose intolerant) are all good choices and have vital nutrients that the body needs. These foods provide fiber, protein, and vitamins to keep the body functioning properly.

Athletes, especially those involved in sprinting, jumping, lifting type events, need carbohydrates to fuel the muscles during workouts and competition. Software exists that can help you to determine exactly what you need.
The brain needs carbohydrates to function, as well. For these individuals, an extremely low carbohydrate diet can be counterproductive, and at times dangerous. A low fat approach may be better. This does not mean eliminating all fat from the diet, there are some essential fats that the body needs to cushion and protect the organs, lubricate the joints, and build and manage hormones. These can be obtained through fish, nuts and seeds, and olive oil.

A person who is sedentary may need to lower carbohydrate intake because the body will not be using as many carbs for energy. Increasing lean protein sources and some of the healthy fats can offset the carbohydrates.
The body will need some carbohydrates for short-term energy needs and to feed the brain. Extra carbohydrates must be stored and the only storage area for these is fat.

Cardiovascular, especially long duration, exercise uses fat for the main energy source. Long-term energy is produced by the aerobic energy system and this system relies on the break down of fats for energy. This was the original basis for the low fat diet, thinking that decreasing the fat in the diet would require more fat to be liberated from fat stores. In reality, this is backwards. Just as in the starvation response explained above, the body will hoard nutrients, as well. Knowing that fat is a potent energy source and can be used for long-term energy needs, the body will protect its fat stores. If there is fat coming in through the diet it will be more willing to let some be taken from the fat stores for current energy needs.
This doesn’t mean a diet of only fat is a healthy, or wise, choice, but including some healthy fats in the diet, about 20-25% of the daily intake of calories, is a good idea when trying to lose fat. You can monitor your diet with Software that can help you to determine exactly what you need.

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Diet, Fitness, Muscle Building

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Can the Workout Kit DVD get your Kids interested and involved in exercise?

Workout Kid Fitness DVD Review

Workouts for kids

Click To See The Workout Kid DVD

With childhood obesity getting increasingly more present in society, it is vital to find ways to keep children active and teach the usefulness of living a healthy lifestyle.

Many children aren’t thinking about their bodies and what they need to do to maintain a healthy weight like many adults do. Children rely more on playing in order to be physically energetic, and workouts and exercise routines are probably not in the forefront of their minds.

With PlayStations, laptop games and TV confining youngsters to their PC’s or TV’s, getting them participate in exercise might be a struggle. Exercise isn’t simply necessary to maintain a healthy weight, it’s also essential in the development of kids, and assists in improving motor coordination and skills.

To place the need for exercise and healthy eating into perspective, it’s necessary to understand a number of the facts relating to obesity.

In the last thirty years, the number of obese youngsters has doubled, and it has tripled in adolescents.

When children are obese they’re at much higher risks for health conditions that are connected to obesity, such as cardiovascular disease, high cholesterol, high blood pressure and diabetes, and there is a high probability that adolescents who are obese are already pre-diabetic.

More seriously, being overweight and obese at any age has been linked to having an increased risk of many sorts of cancer.

Regular exercise, will also cut back the danger of mental health problems, such as depression and anxiety. Several youngsters and adults are medicated for mental health problems, however through exercise and healthy lifestyle choices, this could not be necessary treatment.

Healthy Lifestyles For Children

Being overweight or obese can be prevented by selecting healthy lifestyle habits. For youngsters, this may not be a choice that they will make for themselves, therefore it’s up to parents to confirm that their youngsters are eating healthy food and collaborating in regular physical activity.

Oldsters might need to consider inventive ways to urge their youngsters active, which will be a challenge when competing with technology such as video games and also the Internet. One means to get children inquisitive about exercise and healthy living is by seeing different children doing it and enjoying it.

The Workout Child DVD Workout Program

The Workout Kid could be a great DVD to get kids interested and concerned in exercise. The workout is led by C.J., aka ‘The Workout Kid’ who started exercising as an task from his soccer coach, and he loved it so well that he hasn’t looked back since. He uses his love for and knowledge of exercise to encourage and inspire different children to become active and healthy.

Features Of The Workout

This workout is for kids by kids, and includes, various fun and energetic exercises that are created specifically for young kids, as well, as teenagers.

All workouts are fun, safe and ideal to keep kids motivated and engaged, while they have fun with these cool and kid friendly workouts.

C.J. offers a lot of encouragement, tips and advice to keep it interesting and makes sure to emphasize proper workout techniques, breaks and also proper stretching, warm up and cool down times. It is also suitable for different fitness levels for younger children and teens.

If you are looking for a fun way to get your children (and yourself) more involved in physical activity, consider The Workout Kid.

Signature Moves Included In The DVD Workout:

• 2 40 minute long workouts
• Power Jacks
• The Shredder Move
• The Fighter
• The Invisible Jump Rope
• And other fun moves kids will love

C.J. spends between 30 to 60 seconds on every exercise, before moving on to the subsequent.
Each one of the workouts are designed to be 40 minutes long, and include breaks where he encourages youngsters to drink water, do warm ups, stretches and a cool down time at the end of the workout.

These completely different elements of the workout are important to teach kids the way to exercise properly and not push themselves too far.

The special effects and music that are used to create this more entertaining for youngsters will conjointly grab their attention and even some educational organizations are using it in classes to get children moving.

Customer Ratings

The Workout Child has earned a 4.6 star rating out of a potential 5 on Amazon. Reviewers state that their kids fancy the video, they love C.J. and also the workouts are difficult enough, but, fun. Several oldsters have stated that they do the workout with their children and they are getting a full body workout as well.

One parent mentioned that they bought this product for a boy, who usually will not need to try and do the typical workout DVD’s as a result of they’re too much focused on dancing, but Workout Kid is not and therefore he will do the workouts often.

Discover what it can do for YOUR Kid. Check Out The Workout Kid DVD

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Fitness, Kids

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