23 Apr

Why Shouldn’t Exercise Be Just One Thing?  


Because I work in different fitness environments, I see different approaches to health and fitness. In one gym, the equipment and the personal trainers focus almost entirely on strength training. Cardio is secondary and done while watching TV – with that level of intensity, and that level of discipline. Stretching is often skipped.

In gyms with classes, cardio may become the focus. Strength training may become secondary, and flexibility may be limited to a few stretches at the end of the class.

How’s This For ‘Old School’ Thinking?

I’ve always advocated full fitness programs that include C-V, strength, and flexibility work. This post will cover cardio programs.

The benefits of cardiovascular work are familiar:

  • enhanced tidal volume, air to lungs
    • greater blood volume
    • greater stroke volume, blood ejected by the heart per beat
    • expanded capillary network
    • greater size and density of mitochondria
    • improved sensitivity of muscle to insulin
    • enhanced free fatty acid oxidation to spare muscle glycogen.

Moderate to moderately high cardio training feels great, is excellent for recovery days, and can be enjoyable, thus self-perpetuating.

Benefits of HIIT – High-Intensity Interval Training

Higher intensity work can also improve most of the factors in the above list, along with a few others. The benefits of alternating HIIT with moderate to moderately high cardio are considerable. Intensity improves VO2 max, increases glycogen storage capacity, and raises lactate threshold.

High-intensity training has been shown to increase HDL-cholesterol and decrease blood pressure. HIIT offers a greater post-exercise metabolic boost than moderate cardio, and that can help reduce body fat.

Regular HIIT improves tolerance to high-intensity work and promotes faster recovery through the more efficient removal of metabolic waste. The human growth hormone and insulin-like growth factor stimulated by intense interval work can enhance muscle volume and definition.

Finally, the ability to do more work in less time may make it possible to maintain training when time is short.

And There’s Cross-Training

Varying activities may offer additional benefits on a localised strong level. Cross-training can give overworked muscles a needed rest while keeping the cardio work consistent.

Not every change of activity represents true cross-training, however. That’s one reason I’ve always been a huge fan of Kranking®.

Most cardio relies on the legs – and typically the same muscles – while the Krankcycle® gives the legs a complete rest. Adding Kranking workouts regularly allows training intensity to remain extremely high on the days of complete leg rest – and raises the overall workload throughout the workout week.

That last point combines cross-training and HIIT perfectly. It’s the best of both worlds.

What About Training Formats?

One way to incorporate different training formats is to focus 3-4 times a week on “serious” longer cardio while incorporating 2-3 shorter workouts of high-intensity intervals. If you’re cross-training on the Krankcycle, the number of high-intensity workouts is up to you. Even daily might not be a problem.

Looking in a different direction, taking a class that “sounds” the same every day, week after week, may fail to offer variety. I’ve known good instructors with extremely limited teaching repertoires. Does every class include those “Come on, kill yourself!” comments? Is every class a ride through imaginary terrain, but never a real training? Would adding a different instructor occasionally – or a different type of class – work better for you?

Perhaps a future post can cover the benefits of both strength and flexibility work. I’ve long been an advocate of Active-Isolation Stretching (AIS) and weight lifting.The older I get, the more important each of the three aspects of fitness feels.


29 Oct
5 Tips for New Gym Members

5 Tips for New Gym Members

Make Fitness a Habit

One of the best gym habits that a new member can create for themselves is to make fitness a daily habit for you. You cannot sign up for a gym membership and go for a week, or even a month, and then quit. You have to make sure that the gym becomes a regular routine in your life if it is ever going to make a difference in your health and in the way that you feel. While you may not have time to go to the gym every day, you should try and make sure that you go at least 3 to 4 times a week.


Control Your Lifting

For those who want to build muscle mass, you will inevitably begin to lift at the gym. But lifting needs to be done correctly, or you can run the risk of hurting yourself. If you do not know what you are doing, you can seriously injure yourself. If you need to know more you can also visit our top article here. You should always start new lifts with a very small amount of weight attached, before trying something heavier. You must always master the move before you use a substantial amount of weight.


Compound Movements

You are not going to get the results that you are looking for if you only ever work one muscle group. With all of your exercises at the gym, you are going to want to accomplish the most out of every movement. You should not waste your time, energy, and opportunity when you have the time go to the gym. Use compound movements that work multiple parts of your body at the same time. If you are not satisfied with this information you can also visit this link:http://www.muscleandfitness.com/workouts/workout-tips/10-tips-follow-starting-new-gym-membership here. This include deadlift, pull-ups, lunges, shoulder presses, and more. With these moves, you are working multiple parts of your body at the same time, making the workout more effective.

5 Tips for New Gym Members

Posture is Key

For your overall health, the way you align your body when exercising is important, especially when you are lifting. The most important thing to learn when lifting is the proper alignment of your spine. The standard, safest way to keep your spine and body safe when lifting is to keep your lower back arched slightly, maintaining your chest up, your head and neck in neutral positions. While for some highly specialized and complex moves you may have different postures, with this posture, you are much less likely to injure yourself. For general use, use this posturing.


Stick To Your Diet

Many people make the mistake of thinking that just because you go to the gym everyday, you can eat and drink whatever you want. This is very far from the truth. You must each healthy, following your diet even more so when you are going to the gym in order to maintain your health. You do not have to eat an insane diet that restricts you from all of the food that you like. However, you cannot eat it all the time. You must always ensure that you eat everything in moderation, making sure that you eat enough fruits and veggies.

08 Oct

Top 5 Home Fitness Gym Tips

Framing up your own home gym fitness is wonderful, but can be hard if you don’t plan well. Give the timeto review these five naturalmistakesthat people makeor do not thinkabout when framing up a home gym. Learningfrom other people’s errors is one of the great steps to learning what not to do.

I’ve heard so many horror stories from people about trying to set up a home fitness gym, but it going awry because they did not properly plan their home gym out. Learning from their mistakes before you make your own is priceless. Below is a list of the top five most common errors people make when building home fitness gyms and how you can rectify them.

  1. Don’t measure once, measure twice. After you have selected where you are going to build your gym, map out the area by measuring it at least two times. And don’t forget to measure the height to the ceiling, especially if you are building a home gym in a basement. I’ve heard several stories of people purchasing machines that are too big for their space and especially too tall.
  2. Don’t forget the basics. Expensive multi gyms are great to have, but so many people forget the basics that are essential for any home gym. Dumbbells are important to work the stabilizer muscles that gym machines don’t. Resistance bands are great to have along with a yoga mat for stretching at the end of a workout.
  3. Cardio or no cardio? It is important to think in advance what kind of gym you want. Are you looking to lose weight or build muscle? Cardio machines tend to be larger than other machines, so if losing weight isn’t top of your priority you may want to skip the treadmill or elliptical.
  4. Be careful. Setting up your own gym at home is fun and exciting, but it is up to you to take care of yourself. While at the gym there are trainers and other employees to give your assistance and plan your workout, you are in charge of your fitness future in your own gym. If you are nervous about that, you can always hire a consultant or a freelance trainer to come and show you how to best use your equipment.
  5. Don’t forget the tunes. Now that you have your very own space for a gym, you should set some speakers up to play whatever music you want. I know music motivates me a lot while working out, but my headphones would always get in the way at the gym. It was great when I set up my home gym and was able to queue up the music I want without worrying about wires.

The main point is to pick music that motivates you to keep going. Working out at home can become boring because you may miss the camaraderie of fellow workout buddies from the gym. Do not get discouraged. You get to create your own workout environment, so have fun and get creative when setting up your gym.

With these tips, you should be well on your way to a fitter and healthier you. Good luck!

08 Oct

Occupational Health – Workplace Health Management

Workplace Health Management (WHM). There are four main elements of workplace health management:

  • Occupational Health and Safety
  • Workplace Health Promotion
  • Social and lifestyle determinants of health
  • Environmental Health Management

The recentmethod was commonlycompelledalone by compliance with the law. In the latestmeans of arrivingatWorkplace Health Management, the method of development is compelled by both legislative condition and by health targets set on a spontaneous basis by the working community within each industry. In order to be productive Workplace Health Management most likely has to be based on experience, knowledge and practice acquired in three disciplines: workplace health promotion, occupational health and environmental health. It is important to see WHM as a process not only for spontaneous improvement and health gain within the company, but also as foundation for inclusion between various services in the community. It offers a platform for co-operation between the business leaders and local authorities on community development through the bettering of environmental and public health.

The Healthy Workplace setting – a cornerstone of the Community Action Plan.

The Luxembourg Declaration of the European Union Network for Workplace Health Promotion defined WHP as the mixedexertion of employers, society and employees to improve the health and well-being of people at work

This can be obtained through a mixed of:

  • Improving the work organization and the working environment
  • Promoting active participation of employees in health activities
  • Encouraging personal development

Workplace health promotion is seen in the EU network Luxembourg Declaration as thelatest and modern corporate style which goals at preventing ill-health at work and improving health bolstering potential and well-being in the workforce. Recordedadvantage for workplace programs include reduced cardiovascular risk, decreased absenteeism, decreased staff turnover, reduced health care claims, increased productivity, decreased musculoskeletal injuries, increased organizational productiveness and the potential of a return on investment. More details here: http://miph.umm.uni-heidelberg.de/miph/cms/front_content.php?idcat=400&lang=3

However, many of these developments require the maintained involvement of employees, society  and employers in the activities needed to make a difference. This is achieved through the empowerment of employees allowing them to make decisions about their own health.

The idea of maintaining working ability, in the otherwise healthy working population, has been produced by some innovative occupational health services. In some cases, these exertions have been developed in response to the increasing challenge caused by the aging workforce and the ever-increasing cost of social security. OHAs have often been at the forefront of these developments.

There is a need to develop more the focus of all occupational health services to contains efforts to keep up work ability and to prevent non-occupational workplace preventable circumstances by interventions at the workplace. This will need some occupational health services to become more pro-actively involved in workplace health promotion, without lowering the attention paid to preventing occupational diseases and accidents. OHAs, with their close contact with employees, sometimes over many years, are in a good position to plan, deliver and evaluate health promotion and maintenance of work ability interventions at the workplace.

Many leading companies already mixed occupational health and safety with environmental health management to optimally use the available human resources within the company and to avoid duplication of effort. Occupational health nurses can make a contribution towards environmental health management, particularly in those companies that do not employ environmental health specialists.

08 Oct

Gestational Diabetes: Eat Right for a Healthy Baby

When you’re pregnant, the most important thing forany mom is to ensure a healthy pregnancy and a healthy delivery. Unfortunately, when certain pregnancy symptoms indicate a diagnosis of Gestational Diabetes, a happy and healthy pregnant mom-to-be can be turned into a scary and worry-ridden stress machine.

Oh, don’t worry yet! There is plenty that you can do now, to keep you and your baby healthy and diabetes-free. Most of which has everything to do with maintaining a healthy diet and staying active. Outside of that, it’s all about staying monitored, knowing the risk-factors, and planning ahead.

In order for you to better understand Gestational Diabetes, what problems it causes, and how to prevent it during your pregnancy, I’ve put together a list of frequently asked questions on the subject below.

If you’re pregnant, here’s everything that you need to know to keep those unwanted pregnancy symptoms at bay, and have a worry-free pregnancy.

Q: Who are the likely candidates for Gestational Diabetes?

A: It’s a great idea to know if you fit into the “likely candidates” category for Gestational Diabetes, well in advance. This will help you to plan out preventative measures.

You are a likely candidate for Gestational Diabetes if you…

  • Are over the age of 25
  • Have a history of diabetes in your family
  • Carry excessive weight
  • Are of an ethnicity other than Caucasian

Q: Why should I get tested for Gestational Diabetes?

A: The pregnancy complications that come along with Gestational Diabetes are harsh on you, and especially harsh on your baby. Furthermore, it can have long-lasting effects that will follow your child into their adult lives.

Complications can include:

  • Jaundice
  • Respiratory Distress Syndrome
  • Low Blood Sugar
  • Excessive Birth Weight
  • Preterm Birth
  • Adult Type 2 Diabetes (later)

Q: What are some of the preventative measures for Gestational Diabetes and why do they help?

A: If you’ve recently discovered that you are pregnant and think that you might be susceptible to the diagnosis of Gestational Diabetes, then it’s a good idea to put into practice the entire preventative measures that I’ve listed below. Nixingthe pregnancy symptoms of diabetes before they start is ideal.

  • Get Screened

Talk to your doctor about the screening procedures and the risks and the benefits for discovering Gestational Diabetes and make sure you mention why you think you might be at risk. It’s always a better idea to find out sooner, rather than later in your pregnancy.

  • Monitor Your Blood Sugar

When you’re pregnant with GD, your doctor will require regular checkups to monitor your blood sugar levels to make sure that they’re within a healthy range. When you have a higher probability of contracting Gestational Diabetes, however, the process becomes a little more involved. Your doctor may ask you to check your blood sugar up to four to five times per day and it’s imperative that you keep up. Your health care provider will supply you with everything that you need to do your own testing and stay on top of it.

  • Maintain a Healthy Diet

Out of all preventative measures, this one is by far the most important, because it allows you to control your blood sugar levels during your pregnancy. It’s definitely a delicate balance, however. You don’t want to eat food that will cause you to lose too much weight, as the baby needs a constant stream of nutrients, but you don’t want to eat foods that will cause you to gain too much weight, either, as this will cause complications.

In order to create a meal plan that is specific to you and your baby, you will need to consult with a doctor, nutritionist, or a diabetes expert. Most meal plans will revolve around consuming only fruits, vegetables, and whole grains; foods that are very low in fat and calories, but substantially high in nutrition and good fiber. You will become an expert at eating healthy. Check out more tips here.

  • Healthy & Safe Exercise

To determine the best exercise strategy for you and your pregnancy, it’s important to consult with your doctor. With their clearance, you can participate in various levels of exercise that will lower your blood sugar and stimulate the movement of glucose into cells that will consume it for energy. As a result, your body will produce less insulin, decreasing the chances that diabetic pregnancy symptoms will emerge.

  • Read Labels

You may be surprised to find that some yogurts may have more sugars in them than some brands of ice cream!

Rest assured that if you maintain a healthy lifestyle during your pregnancy, you will have a happy, healthy, baby, complication-free.

I recommend that you take these things into consideration in a positive light! Being healthy and active is a good thing and it can be a lot of fun, too. You’re pregnant! It should be a fun, exciting, and fulfilling experience for you. Putting together meal plans, going to exercise classes for new moms, and taking an active interest in being healthy will create that experience for you!

Check out our post here for more informations: http://www.getting-pregnant-tips.com/choosing-the-right-fitness-health-club/

08 Oct

Choosing the Right Fitness Health Club

Serious weight gain and obesity arenot new to the eyes of modern men. Cases of fatness continue to increaseworldwide as unhealthy lifestyles are introducedto the latest generation. People find ways to health problems such as weight issues. Bodybuildersare hailed as idols intoday’s society, making fitness the current trendthese days. Each structure relevant to fitness is growing year after year as the interest of fitness health clubs grow. As millions and millions of dollars are spentyearlyin the weight loss procedure, millions also turn to fitness health clubs to maintain the right curves and stay fit. Despite the existence of current technology and the increase of drugs that offerweight loss, much of the population still turns to good oldexercise in fitness health gym to cater for their hunger for weight control.

Selecting the correct fitness health gym may be difficult but the right one can be found with these simple ways. First of all, always think the distance or the place of the fitness health gym. Make sure that the location is comfortable for you. If you are not at fine with the fitness health gym’s location, find another one. A person may feel tired to go to a far and hassle-located health fitness gym.

The other point to look at is the staff. The fitness health club’s staff makes the overall performance of the fitness health club. If the staff are polite and friendly, they might give the best first reaction of a club. Also make sure that the traineris askilled professional. Their training is important to those who havea weakbody needs and next to check in the club’s agenda. The fitness health club’s agenda may vary and some of them may fit your desires.

Check on the club’s equipment to see if they have complete sets with enoughto accommodate to everyone in the club. Also, see to it if they are accordinglymaintained, for security reasons. The magnitude and care of the club’s equipment are vital for your holistic exercise procedure. The fitness club would still be a flop if it were not clean. If the cleaner doestheirjob carefully, the fitness club should be presentable and clean.

The health fitness gym is a good place for social interplay. When you find that the fitness equipment has social-friendly areas, this may be good for you to find a new friend and interact, who may then assist you inspire to care for your exercise habits. Try to contrast the certain health fitness club you are looking at with some other facilities around the locality. Contrasting them may answer the questions you want to ask in terms of preferences and completeness. When you haveconfirmed and you’ve chosen a sure facility, there are still a few more things to ponder before signing in for membership. Ask yourself if the cost is great or tolerable enough. Ask if you still have the determination and the time to continue the exercise routine in a long-term basis. If your determination and schedule does not conflict with the qualifications you ask for, you already have chosen the right health fitness club for you.