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Workout or Exercise… Which do I do?

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Workout or Exercise

WORKOUT is often a routine performed in the gym; the gym-goer will exercise several different muscles in one intense session. Workout refers more to a specific set of physical exercises, generally in a gym, which follows a precise pattern.

EXERCISE is also referred to as physical activity. In simple terms exercise is any movement that works your body at a greater intensity than your usual level of daily activity. It raises your heart rate and works your muscles and is most commonly performed to achieve the aim of physical fitness. Some famous athletes recently attributed much of their phenomenal success to giving up gluten, a type of protein naturally found in wheat, rye and barley. Gluten free diets also help in workouts and exercise

What would be suitable as exercise for one person may be too much or too little for another. For example, if the most energetic part of your average day is walking to pick up your children from school, then walking at a quicker pace would be a good form of exercise for your body. However, a 10 mile run would be too much of a challenge too soon.

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Types of Workouts

Cardiovascular and Endurance

Your heart is the most important organ in your body, which is why cardiovascular exercise is a vital addition to any fitness routine. Cardio helps to strengthen the heart, which makes it work more efficiently. It also helps increase your endurance for daily activities as well as sports and fitness applications. Cardio can also reduce your risk for heart attack, stroke and heart disease, according to the American Heart Association. Any exercise that raises your heart rate is considered cardio, so think along the lines of dance, running, cycling, and kickboxing or even walking.

Strength Training

While cardio works out your heart, strength training is what you need to build up strong muscles and bones. Adding resistance, lifting weights or even body-weight exercises to your routine means you help to build stronger muscles. When lifting weights or performing strength-training exercises, aim for eight to 12 reps of each exercise. If you can’t do eight, your weight is too heavy or the exercise is too difficult. If you can do more than 12, the weight could be too light.

Stretching and Flexibility

When you think of exercise, you might think of pumping iron or sweating it up on a cardio machine. But don’t neglect to add stretching and flexibility exercise to your routine; it’s what helps keep your body mobile. Whether you take a yoga class or stretch before bed, improving your flexibility and balance is what contributes to your being able to participate in other, more rigorous types of exercise.

Creating a Routine

The Centers for Disease Control and Prevention lays out a plan for healthy adults. Cardio — heart-pumping exercise — should be done for at least 30 minutes per day, five days per week. Weight training should then be added for about 30 minutes, twice per week. Add stretching and flexibility work as needed; try doing it after each workout. When your fitness routine is built on all three types of workouts, you’ll enjoy better health and better overall quality of life through a more well-rounded approach to physical fitness.

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Types of Exercise

Aerobic

Aerobic exercise involves performing continuous movements with large muscle groups, such as your legs, for 20 minutes or more. Cycling, swimming, rowing, walking or jogging are forms of aerobic exercise. You may perform aerobic exercise to increase your cardiorespiratory endurance or lose weight. Low-intensity aerobic exercise sessions that last at least 45 minutes are ideal for weight loss, according to the National Federation of Personal Trainers. Enhancing your cardiorespiratory endurance requires higher intensity aerobic exercise, which may last between 20 and 30 minutes.

Anaerobic

Anaerobic exercises increase the force your muscle contractions can generate, and may increase your strength, speed or power output. Weightlifting, sprinting and plyometrics are examples of anaerobic exercise. This type of exercise involves performing fewer, and more intense, muscle contractions than aerobic exercise. For example, heavy weightlifting exercises exhaust your muscles after fewer contractions, because each contraction is particularly intense. Anaerobic exercises, which exhaust your muscles in 15 or fewer repetitions, may provide optimal strength gains. Increasing the power of each contraction may require exercises that exhaust your muscles in under six repetitions.

Flexibility

Flexibility exercise enhances the range of motion of your muscle and joint movements. Stretching and many yoga poses, are forms of flexibility exercise. Flexibility exercises are particularly beneficial after anaerobic exercise, because more recovery nutrients reach your hungry muscles. Prolonged muscle tightness, poor recovery and bad posture can shorten your muscles over time. Flexibility exercises stretch out your muscles to help prevent shortening and subsequent injuries. You may hold post-workout stretches for 10 to 30 seconds, while you may hold individual yoga poses for up to five minutes.

Stability

Stability exercise improves your ability to maintain body alignment while resisting unwanted bone and joint movements. For example, balance, agility and core training include stability exercises. Stability exercise enhances your control of body movements by strengthening muscles, which support and coordinate your joint articulations. Greater stability helps you perform more powerful muscle contractions, because less energy is lost through inadvertent joint and muscle movements. The National Federation of Personal Trainers recommends including 10 minutes of stability exercise in your daily workout regimen.

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The Pros and Cons of a Workout

Pro: Unshakeable Control

Boot camp training and other intense workouts have one thing in common: they build discipline. These intense fitness programs are very aggressive. They require training several times per week. For most people, the frequency of the training could prove too overwhelming. But if you are dedicated to achieving your fitness goals, the program will provide all opportunities to achieve a sculpted frame.

If you are committed to leading an active lifestyle and you want to stay fit, then following stringent rules will come naturally. Once you integrate these strict measures to your everyday life, you will achieve the body you have always dreamed of.

Pro: Healthy, Active Lifestyle

Staying fit means exercising regularly. Boot camp training takes an active lifestyle a step higher by requiring intense training at least four times per week. Being on the move promotes a healthy, active lifestyle. These training may be intense, but they will definitely help you stay healthy and fit. The programs are targeted for various goals so they are versatile as well. You can train to achieve a toned frame, to develop a lean, strong body or to boost endurance.

Pro: Fast Results

Training is a process that’s why do not expect instantaneous results. But intense training works faster than most types of regular workouts. The intensity of the exercises coupled by the frequency of the training tone and strengthen the muscles at a much faster rate. The result? A toned, sculpted frame in half the time!

Con: It’s not for Everyone

Not everyone is cut out to perform extreme exercises, much more complete a whole program. The strict routine may prove too stringent for some people. Again, any type of intense training requires a certain level of discipline. If you are not committed enough to see through the program, then there is no way you will get the results you expect. In addition, such programs are not advisable for people who are afflicted or have a history of chronic diseases.

Con: Hard to Stick To

Intense training requires 100% commitment. That means dedicating a lot of time working out and for busybodies, this can be a problem. Most extreme training requires five to six gym visits per week. And for those pressed for time, they just don’t have time to spare to exercise 5 to 6 times a week.

Con: Increases the Risk of Injuries

Extreme training combines intense cardio with challenging resistance training. The combination of two strenuous workouts could increase the risk of injuries. This goes especially for people who are trying the program for the first time. Our advice is to let a professional fitness trainer assist you in every step so you do not injure yourself.

The Pros and Cons of Exercise

PRO:

  • Three hours a week cuts your risk of heart disease by 40%
  • Makes bones stronger and less prone to osteoporosis
  • Can slow memory loss
  • Easy, safe and free
  • Burns more fat per minute than any other form of cardiovascular activity; regular runners far less likely to die prematurely than non-runners
  • Creates a release of endorphins that can cause a general feeling of happiness
  • Exercises all main muscle groups
  • Strengthens lungs
  • Excellent for aerobic fitness and easing joint and back problems
  • Promotes core body strength, balance and posture. One hour of biking can burn similar calories to 30-minute jog

CON:

  • You really need to tot up at least 16,000 steps a day of walking before the pounds start dropping off
  • High injury potential. Feet hit ground 800 to 1,000 times a mile during run with an impact equivalent to about three times the body’s weight
  • Can lead to arthritis from the injuries and stress on the joints
  • Suppresses appetite, for some
  • Makes you hungry, for others, and can cause craving for fatty foods like chocolate and cakes
  • Poor technique can cause muscle strains, neck and back pain
  • Non-weight bearing is not effective in bone-building.

Remember:  regardless of whether you Workout or Exercise, have fun doing it.  If something doesn’t feel right, listen to your body and have a medical professional check it out.  Taking care of our bodies is a lifetime commitment.

5 Minute Plank Exercises

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5 Minute Plank Exercises

The Plank Exercise is known to be one of the most effective exercises for getting rock hard abs and staying ripped. Not only does this exercise strengthen your abdominal muscles, but it also works your hips and back. It requires no exercise machines or special equipment. The only thing you need is your body and the floor.

What is the proper way to do Plank exercise?

  • Lie with your face downwards on the floor or an exercise mat.
  • Place your elbows and forearms under your chest while placing your palms on the flat surface of the floor.
  • Push up off the floor onto your toes and rest on your forearms
  • Focus on tightening your abdominal while you maintain this position
  • Keep your back in a straight line from head to heels and ensure that your hips do not sag down towards the floor.
  • Hold this position for as long as possible until you can no longer keep your body in a straight line.
  • Bring your body back to the starting point
  • Start again and try to aim for 30 secs and do 3 sets.
  • Continue with the exercise while increasing the time.

Remember not to let your back and hips sag. The effectiveness of this exercise lies in you being able to keep your body in a straight line from your head to heels. Once you start becoming advanced, you can start trying to lift your leg, side arm lift or even do the exercise on your hands rather elbows.

Why Plank Exercises are awesome

Plank exercise is one of the exercises that falls into the least complicated category. Plank exercise is great for core conditioning. It is amazing how it helps you get your stomach ripped. Another benefit is the impact to your glutes, shoulders, and hamstring. What a great workout!  Bonus… planks also helps improve your balance.

There are some common mistakes most people make when it comes to doing plank exercises. Not doing it properly might eventually lead to injury, so it’s best to follow the proper guidelines to get better results.  The plank exercise will task your upper and lower spine regions; if these areas are weak, it may cause the spine to sway normally which can put compression in the vertebral column causing injuries. It is important to know your limits when starting out, so you don’t exceed them. This is the more reason why the 30-day, 5-minute plank exercise is excellent. It helps you to test your limits and help you improve daily. Apart from trying to hold a position for too long, another common mistake people make is placing your hands too close, making your head and hips drop and holding your breath. Work your time up slowly, if you can hold the abdominal plank position for at least more than 2 minutes and make sure you don’t push it.

Here are reasons you should make the plank exercise your main fitness program.

  1. Balance and Posture improvement

Simply staying in the plank position for some time requires you to work on your balance, which can further be enhanced by doing planks using the BOSU ball, or doing side planks. If you lose posture and position balance as you age, it is normal, and this is caused by the weakening in the core area. Planks are great at fixing this.

  1. Tones the abs region

The plank exercise is the foundation of the six-packs abs or the outer abdominals. These exercises will be in the core muscle of the stomach area. This will further contract the deep inner transverse abdominal muscles which also help in pulling in the belly button area.

  1. Builds flexibility

Your body gets stretched the first time you get into plank position; you will almost certainly feel somehow. Not only in the shoulder area but also the posterior muscle region. Also, the arches and the hamstrings of the feet down to the toes. Plank exercises offer the body a natural stretching.

  1. Reduces back pain

Any activity you engage in to strengthen the core muscles of the stomach area is certain to make your lower back stronger. This is because plank exercises require little movement while constricting all abdominal layers.

  1. Mood enhancement

The following plank exercises will help to improve your mood. Releasing the tension and stretching your muscles are invigorating to anyone who does this routine exercises. Hence, knowing that these things mentioned above will happen to you when you do plank exercises is something you will never trade for anything.

The plank exercise is of different variations, and these variations will help improve your abs workout and help you develop a more powerful belly.

Side Planks

If you like to focus more on your oblique’s, side planks need to be included in your workout routine. Be sure to include both sides for a shaped workout.  Let me show you how it is done. Rest on your single forearm and use your side such that your body is in a 900 position to the ground. One side of your body should face the floor, and the other should face up. Your thighs should be extended together with your feet crossed and staying in contact with the ground. Only the sides of your forearm and feet should touch the ground and not your body.

Stability ball

Ball balance boosts the intensity of physical routines when it is used during plank exercises. This is because you must task your inner core stabilizing muscles to keep your body stationary. The balance ball is not an object capable of maintaining balance which is why it is very effective.

Standard planks

In this variation, you assume a position which looks like a push-up. The difference is that instead of placing your hands on the ground, you rest on your forearms, such that you keep your back straight and your eye on the ground. Hold this position for as long as you can and keep breathing… very very important. Your abs muscle will be subjected to a significant amount of stress because the stomach plank works your primary and abs muscle tissues.

30 Day Plank Challenges is what will give you the abs that you have always wanted and this challenge is just enough to give you the super strong core in 30 days. Remember don’t push too hard as it only takes 5 minutes per day. This challenge is for only 30 days and it will give you the desired result for a healthy you!

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