Strength Training Exercises

Strength Training Exercises
If you want to feel stronger, get more flexible, achieve
better balance and body harmony, and just be able to
perform physical activities much better than you do at
present, it's time to get into strength training. Strength
training exercises activates your muscles to work further
than it is used to, which, in effect, is how it becomes
stronger.

There are three basic kinds of strength training exercises:
abdominal, upper body and lower body exercises. Abdominal
exercises strengthen your center, which is supposed to give
you optimum control over the rest of your body and keep all
your power in check. Exercises for the upper body involve
the back, torso and arms, while legs, thighs and hips are
developed by lower body exercises.

Most of these exercises involve lifting weights, which will
serve as your weight resistance. This said, you must be
aware of risk factors involved when starting out on your
strength training program. For example, if you have any
diseases or problems with your heart, or even if there is
any history of coronary disease in your family, you must
get your doctor's permission before you can start a
strength training program that involves weight lifting.
Other factors that would require you to have a chat with
your doctor include high cholesterol and obesity, smoking,
chronic hypertension, chronic muscular and joint pains,
arthritis, diabetes, and asthma.

You should also talk to your doctor about being ready for
strength training when you are recovering from surgery,
have had no physical exercise whatsoever prior to your
upcoming strength training plans, are pregnant or had given
birth less than three months ago. Obviously, after events
such as these, you would probably want your body to be much
stronger, but jumping into strength training exercises
after such a weakened condition would do much more harm
than good. Let's get going, but slowly.

It is important to have a strength training program that
involves the majority of the muscles in your body. If your
strength training program focuses mainly on abdominal
strength - perhaps your original goal is to get yourself a
neat six pack - the rest of your body will suffer. A
primary program you can start with would involve the bench
press, lateral pulldowns, overhead press, bicep curl and
tricep pulldown for upper body; squats, leg extensions and
leg curls; and abdominal crunches for your midsection. You
can add exercises later on.

There are even programs with combination exercises for
people on the go. Such exercises include squats with bicep
curls, or with overhead press, lunges with lateral raises,
and so on. But these are for later, when you've already
achieved some strength and experience in strength training.

Your strength training exercise program should be very
basic when you start out. The American College of Sports
Medicine recommends that you accomplish a minimum one set
of 8 to 12 repetitions per muscle group being exercised to
get the desired results. As you progress with your
exercises, the amount of resistance that is applied to your
exercises must increase as well, but again, don't rush into
it. The only way to go is up. You'll be stronger before you
know it.

----------------------------------------------------
Mary Meade, fitness addict and core strength training
enthusiast. Read more at
http://www.strengthtraininganatomy.net

Anti Aging Digestion Enzymes Are Essential For Life

Anti Aging Digestion Enzymes Are Essential For Life
Digestive enzymes are the most essential nutritional
requirements that our bodies need to stay alive. Enzymes
break down the nutrients that we eat and reduces them to a
size and condition that make them able to be carried,
absorbed and used by our bodies. Enzymes are necessary for
breathing, swallowing, muscles movement, cell and tissue
production, and energy conversion. Enzymes are responsible
for metabolism, which is our cells directing each nutrient
to combine and interact with other nutrients to crate other
chemicals and compounds to build and repair our cells,
bones, tissues and organs. Enzymes are responsible for
constructing, synthesizing, delivering, distributing and
eliminating the substances and chemicals our body requires
to live. Without enzymes, metabolism does not happen.

Our very lives depend on enzymes and digestion. Many,
health issues begin with lack of proper enzymes and
digestion. Without the proper amount of digestion enzymes
in our bodies, we are vulnerable to ill health conditions
such as respiratory infection, colds, flu, high blood
pressure, liver disease, indigestion, heartburn, diabetes,
fibromyalgia, candida, migraines, PMS, hyperactivity,
anxiety, lack of concentration, depression, weakened immune
system, acid reflux, constipation, gas and many other
health concerns. It was once thought that illness and aging
depleted the amount of enzymes found in our body. We now
know that illness and aging are caused by a depletion of
enzymes in our body. Many researchers now know that the
aging process and even death is a result of our enzyme
levels being decreased to the point where the very living
environment of our bodies can no longer be maintained.

We now know that we lose digestive enzymes through sweat
and body waste. As we go age, the organs that are
responsible for producing digestive enzymes are not able to
efficiently produce the amount we need in the time we need
them. We know that cooking and microwaves destroy the
enzymes that our food contain when they are raw. Factors
such as environmental pollution, overly processed and fast
foods, genetically modified foods and other factors deplete
the amount of enzymes that we need to live. These factors
deplete our enzyme levels stresses our digestive system and
our immune system, leave us feeling tired, depressed,
without energy or interest, and, very possibly, shorten our
lives.

Given these factors of aging, processed foods, and cooking,
our bodies are not able to produce the enzymes that we
need. Therefore it would be wise for us to supplement our
diets with enzymes from outside sources such as plants. If
we add an enzyme supplement from external sources to our
diet when we eat a meal we will greatly increase the
quality and longevity of our lives. Enzyme supplements
increase the amount of nutrients we absorb from our diet
and improves our overall nutrition, decreases or eliminates
indigestion and acid reflux, reduces fatigue and increases
our energy, strengthens our immune system and enhances the
regeneration of our cells and tissues.

We can take advantage of enzyme supplements that are blends
of enzymes that each have a specific function. Amylase
changes complex sugars and carbohydrates into usable
glycogen and dextrin. Bromelain breaks down proteins
making them available for our bodies energy supply.
Cellulase is an enzyme complex that breaks down cellulose
into usable beta-glucose. Lactase converts lactose into
galactose and glucose. Lipase is an enzyme that is vital
for the absorption and digestion of nutrients in the
intestines and catalyzes triglycerides into fatty acids.
Pancreatin hydolyses fats, converts protein into protesoses
and changes starches into dextrins and usable sugars.
Papain from the papaya fruit converts proteins to form
oligopeptides and amino acids and can digest dead tissue
without affecting live tissue. Pepsin breaks down protein
into peptides. Chymotrypsin works in our small intestine to
hydrolyze the peptide bond of amino acids. Trypsin breaks
down the peptide bond of the amino acids arginine and
lysine and is important in protein digestion.

With our current concerns about health care for issues such
as those caused by obesity, excess weight, high blood
pressure, heart health, etc, it would be well for us to
remember the extreme importance of nutrition and good
digestion and metabolism and that a very significant number
of illnesses and diseases start in the intestine and colon.
Our realizing the vital importance of digestion enzymes
and the role they have in maintaining our very lives as
well as preventing some of the serious, sometimes life
threatening, health issues we face and will greatly improve
the quality and longevity of our lives.

----------------------------------------------------
Jenny has more than twenty years experience with all
natural health care products. More information about
Natural Digestion Enzymes is available at =>
http://www.sweetmedicineessentials.com/digestion-probiotics-
c-6.html

Holiday Damage Control!

Holiday Damage Control!
It's the next morning ,you wake up feeling like you weigh
twice what you did the night before, you're head is achey,
you feel bloated and generally feel unfit. As you think
back to the night or the nights before you're horrified to
think of all the high fat, high calorie foods you ate, not
to mention the alcohol.

What now?

You have 3 choices:

1. Wake up and do it all over again by starting the day
with a big fry up.

2. Starve yourself all day hoping to balance it all out

3. Be sensible and apply the rules for damage control.

There's really only one choice: DAMAGE CONTROL

Here's what to do if you want to get back on track and
ensure that you're not ending the holidays by having put on
the extra pounds that will take the beginning of the new
year to take off.

Step 1: Have breakfast - This is the best way to give your
metabolism a kick start. People who eat breakfast tend to
snack less on unhealthy snacks. Include protein as part of
your healthy breakfast as protein takes more energy to
digest. Try having natural bio live yoghurt with a small
handful of mixed organic nuts, or scrambled eggs with a
slice of parma ham. Avoid the bread! It's high in sugar
that you're body will store as fat. If you'd like a slice
of bread have wheat free gluten free rye bread.

Step 2: Eat every 3 hours - Eating every 3 hours will keep
your metabolism going throughout the day. Try having small
meals high in fibre and protein. Fibre will ensure that
you're digestive system gets back on track! Use your left
over turkey to make a turkey salad with lots of fresh
vegetables, or a light soup made with lots of veggies and
homemade turkey stock.

Step 3 - Drink Water - Hydration Hydration Hydration. This
is the cheapest and fastest way of sheding the pounds! The
chemical proccesses in your body need water to work
efficiently. Make sure to drink atleast 1 litre for every
50lbs of body weight. The old 8 glasses a day doesn't work
for everyone as we're all different sizes. It makes sense
that the smaller you are the less water and vice versa. If
you find drinking water difficult then try having herbal
teas such as peppermint or chamomille, or try adding slice
of lemon to your glass.

Step 4 - Get Moving - You've done an excellent job carbo
loading the day before now it's time to burn those
calories! The best way to do this is with a bit of interval
training. Choose an activity you enjoy either jogging,
skipping,or getting on the cross trainer. Warm up for 5
minutes then increase your intensity to about 85% of your
maximum effort, do 20 seconds at high intensity with 10
seconds slow. Do this for 10 minutes or as close to 10 as
you can get, finish with a 5 minute cool down. In just 20
minutes you'll be sweating and feeling great!

Rather than starting the new year wishing you hadn't put on
the extra pounds, follow these four damage control steps
and start the new year right!

----------------------------------------------------
Rosa Coelho is a Performance Coach, Personal Trainer and
Sports Massage Therapist at Dax Moy Personal Training
Studios in London. Rosa specialises in applying a holistic
approach to health and fitness through The POWER
Principles. For more information about Rosa visit
http://www.rocofit.com

Train Heavy, Lose Fat!!!! (PART 1)

Train Heavy, Lose Fat!!!! (PART 1)
How does a pill that burns fat faster than any supplement
out there sound?

How about that very same pill increasing muscle tone and
density?

You've gotta admit, it sounds pretty exciting doesn't it

Now, what if I said...'IT AIN'T GONNA HAPPEN!'

Unless...wait for it!

You begin to lift heavy weights in the gym and avoid your
favourite step and fit ball class. Then and only then are
you on your way to that dream physique

Now from that last statement I've probably already lost
half the female audience, no matter... it's just makes the
rest of you look even better.

This is unfortunately, a very common mistake that women far
too often mistake as being a way to become a muscular bound
female bodybuilder.

NOT TRUE!

In fact, if you're looking to get the kind of physique that
Angelina Jolie, Jennifer Aniston or Jessica Alba have, then
you will have to take a step towards the free weights
section.

For what you are about to receive... The following article
is split into 4 parts. Part 1 will explain why we should be
avoiding long durations on cardio machines known as 'long
slow distance' (LSD). Part 2 will look at the reasons why
lifting weights works better than LSD training and finally
part 3 will explain why we should be lifting heavier with
those weights. Part 4 will put it all together in a evenly
balance program for you to follow.

The reason for doing it this way is there's a lot of new
understanding to take on board. Some of this is going to go
completely against your usual way of thinking, meaning you
may or may wish to read any further parts.

All I can say is from the experience of coaching many
clients in my time, this works better than anything and the
results WILL amaze you!

So why should we avoid lengthy sessions on the cardio
machines?

There are quite a few reasons why we should avoid long
durations on cardio machines, the first one is simple.

Our body was designed to survive from the days when we were
hunter/gatherers and our vocabulary consisted of um, ugg
and errr. Kind of like a teenager...

When we ran (chasing food or being chased as food) our body
would produce the hormone Cortisol (a stress hormone) as
chasing food or becoming food can become a pretty stressful
thing for us.

When Cortisol is produced, the body begins to store body
fat by slowing down its natural metabolism. The reason
being, if you are chasing something and don't catch it, you
have no idea when you are going to be eating next. Your
body knows that it will have to survive on its own stored
fats.

As we all know, the human body hasn't really changed at all
(apart from becoming more obese and unhealthier) and still
uses the same trigger mechanism when training with LSD
(long slow distance).

Don't be fooled that it won't happen to you just because
you go on the cross trainer, stepper, rower or any other
form of equipment. It will, the body can't identify what
exercise it is doing or whether you're looking to burn fat
or being chased.

If its LSD training you're doing and you're looking to tone
and lose fat, you will soon find yourself at a sticking
point very soon as your Cortisol levels begin to rise.

The Zone

Let's take another look at those long cardio sessions that
"help burn fat".

The fat burning zone uses bodyfat as energy instead of
carbohydrates; this is known 'Sub RQ1' where the body isn't
working too hard so can therefore easily use fat for energy
rather than its precious carbohydrates. Now although this
is true, if it was so effective, we would be losing pounds
as we watch TV or read a book, but as we all know by now,
that's just not the case!

Yes, you will burn more calories when exercising at the gym
or walking round the park but to get in the true fat
burning zone or 'optimal zone' you'll have to exercise for
90minutes (non stop) at least...

After about 90 minutes the body becomes extremely efficient
at burning bodyfat!

This is very true, but 90 minutes!

England could have been defeated by Luxembourg B team by
then. (I'm referring to soccer of course)

So if the body is burning pure bodyfat after 90 minutes,
what's being burnt as energy before then?

MUSCLE!

Remember, carbohydrates don't work at this lower level of
intensity so something has to help the fat with energy
fuels and if we use muscle we immediately start to slow
down our metabolism.

Solution

Now I know that the cardio, fat burning, step obsessed,
'the longer the better' exercise junkies out there aren't
going to suddenly hang up their lycra shorts and ankle
weights only to share the weights room with the usual vest
wearing grunters.

Therefore what I suggest you do is a form of what we call
Tabata training.

Pick your favourite piece of cardio equipment

Warm up for 2 minutes

Go as fat as you can for 30 seconds

Take it easy for just 10 seconds

Repeat 8 times

It's as simple as that and believe me you will really feel
like you've had a very intense yet very short workout!

----------------------------------------------------
Kevin Raison is fast becoming a sought after Personal
Trainer in the UK. Having been a senior trainer at Dax
Moy's Personal Training Studio in London. Kevin now has his
own Personal Training Studios in the midlands.
You can visit Kevin at http://www.kevinraison.co.uk

Core Strength Training

Core Strength Training
Core strength training has become a hot topic in the
fitness industry recently, and superficial fitness buffs
merely assume that it basically means intensive abdominal
exercises. However, it isn't just about your abs at all,
because other muscles make up your core as well. Aside from
your surface and deeper abdominals, these include the
muscles on your trunk and torso, namely the cervical or
upper region of the spine, the thoracic or middle region of
the spine, and lower back, or the lumbar region.

Looking at the location of these muscles, you can tell that
core strength training then is to support the spine,
shoulders and pelvis by strengthening the surrounding
muscles, and to fortify the strength of your mid-section,
so that it may lend power to the rest of your body. Without
any strength in these muscles, you probably wouldn't be
able to stand on your two feet. Strengthening the muscles
of the pelvis will bring power to your legs. Strengthening
the shoulder frame will give power to your arms. Supporting
the spine will keep everything all under control.

Core strength also allows you control over your physical
motions and activity, gives you better balance, and keeps
you from getting injured. One such injury that core
strength training is employed for is when you have a
susceptible lower back. Lower back pain is not limited to
athletes and fitness subscribers, it is a problem among
anyone with a weak spine. Some individuals get into core
strength training because they initially sought to cure
their back pain woes.

Core training exercises are composed of exercises that work
these parts of the body. Bridges, or exercises where you
brace yourself up from the floor with your elbow and arm
facing different positions. The prone bridge develops
strength in your trunk and pelvis, the lateral bridge in
your abdomen, while the supine bridge, where you prop your
hips up diagonally to the floor, anchored by your upper
body and feet, develops the gluteal muscles. An exercise
called the Plank, or a hovering exercise, is similar to
these bridge exercises.

Pelvic thrusts are also good for the abdomen and the
muscles in the lumbar region of the torso, while Russian
Twists develop the middle and upper body. Core strength
exercises must successfully not only develop one muscle
area, but several simultaneously. Other exercises that
strengthen different groups of core muscles are squats,
lunges, push ups, lateral pull downs, back extensions, chin
ups and different crunches.

In recent years, Pilates has advanced core strength
training by introducing even more alternative exercise,
most particularly with special equipment such as medicine
balls, stability balls and products made to enhance
products, such as balance and wobble boards.

To get started on a core strength training program, you
could start with the very basics - push ups and crunches.
If you'd like to continue a do-it-yourself program, you
could also incorporate yoga into your exercise regimen, as
you learn balance and centering from yoga and keep you
focused on your core, what it is, what it needs.

If you would rather have guidance in core strength
training, find a trainer you're comfortable with and
willing to figure out an ideal core training program for
you. Now that you know what it is, it's much easier to find
what you need.

----------------------------------------------------
Mary Meade is a fitness guru addict. She runs a great site
and offers good advice on strength training anatomy at
http://www.strengthtraininganatomy.net/