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Tracking Success With Workout Charts

admin — Fri, 29 Aug 2008 19:45:34 +0000

Some things to consider when beginning any new exercise routine are type of exercise, frequency, duration, weight, number of repetitions and number of sets. Many times someone else, whether it be a friend, personal trainer, website, or magazine has given you some basic guidelines to follow for a specific routine. Still, some of you will decide to take matters into your own hands and put together your own personal exercise plan. It does not matter which route you take, you will benefit from using a workout chart.

If you start an exercise routine that you can finish completely, you are probably not challenging your body to truly benefit from the workout. On the other hand, if the workout is impossible for you to do, you won’t do it. The solution to this is to start out slow on a more difficult workout. You do not have to finish the entire workout. You will want to keep track of where you are in your workout, though. Always pick up where you left off the day before. This will help ensure that you are getting the total benefit from your routine. If you started off every day with squats and never made it to the crunches, your legs and derriere will be looking good but the belly will still be jelly. Using a workout chart to stay on track with your exercise routine will help you get the greatest benefits from your exercise routine.

Once you have mastered your exercise routine, you will want to use a workout chart to continue challenging your body. Say you can do 3 sets of 10 repetitions. Let’s try to go for 4 sets of 10 repetitions or 3 sets of 15 repetitions. When you decide to challenge yourself in this way, you will want to keep track of your success using a workout chart. Track the amount of weight you lift and increasing it gradually. Use a workout chart to

A workout chart can track anything you want to track. You can track the amount of weight you lift and increase it gradually. Use a workout chart to monitor how long, how fast, or how far you walk, run or jog. Weigh yourself weekly and keep this on your workout chart. If you hit a plateau, you can look back at your workout chart and see where you might want to change some things in your routine.

A workout chart can be as simple as you keeping all the information in a journal or as hi-tech as using your palm pilot. You choose what will work best for you. You can make your own workout chart by using a spreadsheet or finding sites on the internet that offer workout charts. Just remember to chart your progress and keep it fun.

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Great Cardio Workouts You Can Do At Home

admin — Tue, 15 Apr 2008 08:27:11 +0000

You know how important cardio workouts are for your health and wellbeing, but it’s hard to get a good cardio workout in when you can’t leave to house to go to the gym or for a run. Here are some great cardio workouts you can do right at home.
Workout DVDs
One of the easiest ways to get your heart pumping with a workout at home is to purchase one (or a few) of the workout DVDs available today. You can find cardio workouts on just about anything from kickboxing to dance. Pick one that looks like fun and start working out. If you just add a new DVD every 3 months, you’ll have a great little library of cardio workout DVDs in no time. Rotate through the different workouts and you’ll never get bored of working out at home again.
Treadmill
A treadmill is a great way to get a good cardio workout at home. You can walk on it briskly or go for a jog or run. Some models will even let you adjust the angle of the walking surface, to simulate going uphill. Keep your workout from getting boring by listening to some music or audio books while you walk.
Stationary Bike
A stationary bike is another great piece of equipment that allows you to get in a great cardio workout just about anywhere in your house. All you have to do is jump on the bike and peddle away. Keep some water close by to stay hydrated. I like to watch TV or a movie while I’m riding my bike. You can also read books or magazines if you are just peddling at a slower yet persistent pace.
Jump Rope
A jump rope is one of the least expensive pieces of workout equipment you’ll ever buy. You can pick one up for a few bucks, or borrow one from your kids. To get a great workout, simply jump rope for 20 to 30 minutes. For a great interval training, jump 100 jumps as fast as you can, then slow down to a more comfortable jump, barely lifting your feet enough to let the rope go through.
Step Workout
You’ve probably seen those fancy step workouts at the gym, or the TV infomercial. Guess what? You can get a great step workout at home without any specialized equipment. Utilize the bottom step of your stairs, or any large, sturdy box you can step on and off. I use an old milk crate at my house. Step up using your right leg first 12 times, then switch to leading with your left leg. Repeat. For some variety try stepping side to side.
About the Author
For more great advice on working out at home visit http://www.homebasedworkouts.com and don’t forget to sign up for our free workout tips newsletter. You’ll find great recipes and meal ideas for eating healthy at http://www.healthymenumailer.com - Your Healthy Meal Planner. Sign up for a 7-day Sneak Peak.
Published At: www.Isnare.com
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Article Tags: cardio, great, workout
Read more articles by: Susanne Myers
Article published on March 07, 2007 at Isnare.com

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Benefits Of Cardio Interval Training

admin — Tue, 15 Apr 2008 08:26:50 +0000

The US Public Health Service has documented the risk factors of heart diseases based on a long-term study that examined the health history of various groups in the society. This study enables high-risk groups persons alert even before symptoms start appearing.
The highest risk factors as listed are male sex, age over 35, cigarette smoking, high blood pressure, high levels of certain fats in blood, and a family history of cardiovascular disorders.
An addition to the list is a highly anxious personality. The person who is compulsive and hard pressing risks heart diseases. The risk increases with the severity of anxiousness.
Thus, one can broadly classify the risk factors into two – factors beyond the control of the person and factors within the control of the person. Age, sex and heredity are factors beyond the control of any person. There are factors that can be controlled cigarette smoking, high blood pressure and anxious lifestyle. Expert cardiologist uses the term "the triple threat" to describe high blood pressure, cigarette smoking and high cholesterol levels.
If you smoke, have high blood pressure and take a fat-rich diet, your risk of getting heart diseases is five times larger.
The Healthy Heart
Just as there are factors that are detrimental to the health of heart, there also are factors that are favorable for the healthy well being of heart. It is not just about quitting smoking, taking regular exercises or giving up high-fat content food. It is about exercising your heart.
Exercising your heart may be a new concept to you. Regular heart exercise or cardio interval training can ensure your heart stay healthy. Heart really is a set of muscles working together as an organ. Regular exercises to these muscles can increase the strength of the muscles.

The relationship between physical exercises and cardio vascular diseases has been a subject of several studies. A research studied the health status of 31,000 bus drivers and conductors of different companies. The results found drivers, who are more sedentary at the driving seat had more instances of heart diseases than the conductors who would walk the aisles and climbed stairs within the bus.
Dogs were the study material to study the why and how of this phenomenon. The coronary arteries of dogs were surgically narrowed so that they resemble that of humans’ with arteriosclerosis. The dogs that were exercised regularly showed better blood flow to heart than the dogs that were kept sedentary.
Exercises seem to develop a system of better connection between impaired and normal blood vessels, which ensured higher blood supply to the heart.
Human heart also has similar system of healing damaged tissue of heart by means of collateral circulation. It is a means of supplying blood by opening new channels of blood vessels. This arterial tress usually develops much before an actual instance of heart failure. It has some capabilities to supplement the functions of damaged blood vessels.
With several factors before humankind, the fundamental question is ‘how to take advantage of this knowledge to prevent heart failure?’
Studies show that moderate, yet regular exercise program (several times a week) is more helpful in developing the auxiliary capillaries than any vigorous exercise program practiced at higher frequency.
Thus, the point is clear – regular, light exercise regimen can reduce the risk of heart diseases. It is learnt that people who lead a sedentary lifestyle has 49% higher risk of a heart failure than persons who stick to a regular exercise regimen.
Cardio interval training assumes high importance at this point. By opting for a regular exercise regimen, you not only get a healthy body, but also reduce chances of a heart failure.
The system as proposed here depends on a series of ‘repeated segments’. The exercise can be divided into intense activity phases and moderate motion.
Among the several benefits that cardio interval training brings you include:
1. Safer Heart (threat of heart attack lessened) and enhanced heart functioning
2. Improved lung capacity
3. Better Metabolism, reduce body weight
4. Helps you understand and control stress.
It is easy to get the multifaceted benefits of cardio interval training – only thing is to invest some time in a regular exercise program.
About the Author
George Knight is a health-lover and the owner of several information sites, including 101 Health Matters and also a sister site at 101 Relationship Matters
Published At: www.Isnare.com
Permanent Link: http://www.isnare.com/?aid=147025&ca=Wellness%2C+Fitness+and+Diet

Article Tags: blood, factors, heart
Read more articles by: George Knight
Article published on April 30, 2007 at Isnare.com

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Kick Up Your Cardio With Dance Exercise

admin — Tue, 15 Apr 2008 08:26:27 +0000

Most everyone knows about the importance of cardiovascular activity, but not everyone is getting as much exercise as they should. Cardio in particular is important for improving the health of your heart, helping you burn fat and lose weight if you need to, and giving your body a jump start so it burns more calories throughout the day.
If you don’t exercise because you think you’ll have to join an expensive gym and spend all your free time around hard bodies, think again. You can get a wonderful cardio workout without taking a lot of time out of your busy day, and you don’t even have to leave your house.
Dancing is the ultimate exercise for busy people because it can be done almost anywhere, from your living room to your favorite dance club. Moving to the rhythm of the music doesn’t really feel like exercise, but doing the right moves can work your whole body and give you that feeling of having worked hard even though you were having fun doing it.
Dancing is easy on the body compared to running or other cardiovascular activities you might have tried, and it can strengthen your muscles as well as your bones, which is good insurance against fractures in the future.
Using dance as exercise is great for any group of people. You can dance alone in your living room or work out with your kids or a few friends. You won’t even feel like you’re working out because you’re enjoying the music, but you can burn as many calories as you would running or riding a bike.
So many people shy away from exercise because they think it has to be boring. I’m here to tell you that you can have the time of your life while working out. Moving to the music will get you laughing and smiling as well as sweating and shrinking.
Dance exercise can improve your self image and confidence levels, as well as your balance, coordination and heart health. You don’t need any special equipment or skills to dance—anyone can do it. So put on your dancing shoes for the most fun you’ve ever had while working out.
About the Author
Kenn Kihiu is a fitness expert and the creator of DanceX Fun Dance Exercise Workout DVD’s for both adults and kids. To learn more about Kenn or DanceX visit http://www.dancexfitness.com
Published At: www.Isnare.com
Permanent Link: http://www.isnare.com/?aid=189400&ca=Wellness%2C+Fitness+and+Diet

Article Tags: dance, exercise, time
Read more articles by: Kenn Kihiu
Article published on December 21, 2007 at Isnare.com

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3 Common Myths about Cardio Exercise

admin — Tue, 15 Apr 2008 08:26:05 +0000

Cardio exercise, or aerobic exercise, is one of the most beneficial things you can do for your body. It is known to strengthen the heart muscles, improve respiration, provide muscle tone, reduce the risk of heart disease, and increase bodily energy and endurance. And there are many different ways to get cardio exercise, such as through aerobics, running, basketball, tennis, boxing, rope skipping, and dancing. So it’s not surprising that a lot of people are into cardio exercise. What is surprising is how even fitness buffs still believe in certain myths about cardiovascular exercise. In this article, I will examine some common myths about cardio exercise.
Myth #1: “You can burn off more fat if you don’t eat breakfast before doing your morning cardio exercise.” In fact, it is a bad idea to forego eating before doing cardio exercise, especially in the morning. That is because your body temperature is at its lowest during the morning hours, and so it will take you longer than usual to warm up and get your muscles working. And your body will not burn off more fat if you do your cardio exercise before eating breakfast. Your body actually works at burning off fat when you are sleeping. There are no significant benefits to going without your breakfast before doing your cardio exercise in the morning.
Myth #2: “You should do cardio exercise before doing weight training.” This is a very common myth, and even some of my past gym instructors tended to structure my fitness program so that cardio exercise would come before strength training. However, it is actually better to do the cardio exercise after a session of lifting weights! This is because doing your cardio exercise can draw on the glycogen stored in your muscles. And so your cardio session will leave your muscles with less glycogen to use during strength training, which can make muscle building a lot less effective. However, it is all right to do a short amount–about 5 to 10 minutes–of moderately intense cardio exercise before doing your weight training.
Myth #3: “You have to sweat to get the most out of cardio exercise.” Sweating is nothing more than the mechanism by which your body cools itself. By itself, sweating is not an indicator of how effective your workout is, and even light exercise such as walking that does not make you sweat can help you get rid of a substantial number of calories.

For more information and tips about Getting In Shape please drop by at http://www.gettingfit.info
Article Source: http://EzineArticles.com/?expert=Joseph_Ducat

Author Joseph Ducat

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5 Top Exercise Tips to Burn Fat While You Sleep!

admin — Tue, 15 Apr 2008 08:25:16 +0000

1. Do resistance training
To burn fat whilst at rest (sleep), means you need to speed up your RMT (Resting Metabolic Rate). The best way to do this is to increase your muscle mass. To increase your muscle mass (and that doesn’t necessarily mean become a bodybuilder) you need to incorporate resistance training at least 2-3 times a week.
2. Do exercises that use multiple muscle groups
Exercises that incorporate several muscle groups place greater demands on the metabolic system (and hence also burn more calories). Always aim to include exercises that use multiple muscle groups (e.g.Squats; Chins; Bench Press; Sprinting; Burpees)
3. Increase your cardio exercise intensity
Whatever cardio exercise you do…aim make it harder and more intense instead of longer. Higher intensity cardio exercise places a greater demand on your metabolic system and elevates your metabolic rate for longer periods (e.g. interval training)
4. Do less Endurance-type exercise
Long-duration endurance exercise makes your muscles get smaller, and smaller muscles mean a relatively slower metabolism. Remember – larger, stronger more conditioned muscles increases RMR
5. Muscles Need Rest
If you are doing more resistance and higher intensity cardio exercise remember to also give your muscles time to recover and recuperate (e.g. a 7 day program may look like: Mon: Weights; Tues: Rest; Wed: High Intensity Cardio; Thursday: Rest; Fri: Weights; Sat: High Intensity Cardio; Sun: Rest

Ted has been dedicated to Health and “Wellness Revolution” for 20 years and has written a fast-selling e-book “The Total Diet Solution” . Visit Ted’s website http://www.total-diet.com and download the first chapter of his e-book FREE!
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Author Ted Frazer

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Weightlifting Beats Cardio At Fat Loss

admin — Tue, 15 Apr 2008 08:24:28 +0000

To lose body fat weight loss enthusiasts must do a lot of low intensity cardiovascular training, and put the weightlifting on hold. Do you know how many times I have heard this vastly misunderstood statement? Fat loss, fitness enthusiasts are really missing the boat if they follow this low intensity advice. Their results are in jeopardy.
Clients always want to know if they should avoid weight training programs altogether and pursue the alleged fat burning aerobic training. Many people firmly believe that lower intensity cardiovascular training will help them lose body fat at a greater rate than with just weightlifting exercises alone.
Let’s take a closer look at which exercise regimen, weight training or aerobics, is the best system to lose body fat.
Aerobic or cardiovascular training is performed with high volume, and low intensity exercise training. Oxygen is required in the process; and the training session can last for more than twenty minutes, all while continuously exercising at a high heart rate.
The benefits resulting from aerobic or cardiovascular training is an increase in cardiovascular function, and a decrease in body fat from the extra calorie burned.
However, with positives, there can also be negatives. There are a few things lost when training aerobically. First off, over time, a decrease in strength from muscle breakdown can occurs. This decrease in strength results from a decrease in muscle mass, power, speed, and anaerobic capacity.
On the other hand, with weight training programs, there is a significant increase in muscle tissue, metabolism, strength, speed, power, and anaerobic capacity. There is also a slight increase in cardiovascular function.
Now why do so many fitness participants feel cardiovascular or aerobic exercise is far superior for body fat loss? I believe it is quite simple; they are listening to individuals who are not considering the true physiology of the situation. However, one thing they do understand is the preferred fuel utilized during low intensity aerobic exercise is from fat. Therefore, many feel if a larger percentage of fatty acids are consumed for fuel, a greater fat loss will result. But is this really correct?
As a matter of fact, fat is the primary preferred fuel utilized during sleep. Thus, wouldn’t the best exercise to lose body fat be sleep alone? Not so fast!
In my opinion, exercising at a low intensity aerobically, with a goal for maximum fat loss, is the greatest myth for losing body fat.
Myths can be detrimental to fitness, and fat loss results. Make sure you have the complete scientific story before you accept a statement. Your results will depend upon it. It is important to be on the most efficient effective training program that turns your body into a fat burning machine.
Here is a fat loss workout example that will help you understand which type of training is best to lose body fat. On Monday, you decide to walk on the treadmill for 30 minutes at a very comfortable 3.3 miles per hour pace. The results of your cardiovascular training session include a calorie burn of 300 calories, where a high 60% of the fuel is supplied from fatty acids. Now, on Tuesday, you decide to run on the treadmill for 15 minutes at a very high intensity level of 6 miles per hour with a 7% incline grade. Your heart rate was registered at 85% of your maximum heart rate, and you burned 350 calories in those 15 minutes with a greater percentage of sugar burned than fat. That leaves you with a greater caloric burn of 50 additional calories resulting from exercising at a higher intensity for only a 15 minute duration. This will, over an extended period of time, lead to greater overall fat, and weight loss compared to the 30 minute, lower intensity cardiovascular training session.
Now to lose body fat, it simply isn’t true that lower intensity, longer duration exercise, which burns a greater percentage of fatty acids, is far superior in overall fat loss compared to higher intensity, higher calorie burning strength training, or cardiovascular training.
With that said, the most effective, and efficient way to lose body fat is through a higher intensity training program like weightlifting because of the higher calorie burn, and the elevated metabolism from the added active, fat burning muscle tissue. The added metabolically active muscle tissue burns calories at a rate of 24 hours per day. It is much more important to think about the amount of calories expended during an exercise session versus the percentage of fat or sugar used as preferred, primary fuel.
Now I’m sure you agree weightlifting can be a more effective fat loss exercise program, but the ultimate fat burning exercise regimen is to combine weight training with higher intensity cardiovascular workouts. The best way to implement this training session is by performing your strength training routine first immediately followed by your cardiovascular training regimen.
Losing stomach fat can be easier if you are on the proper exercise program. Many feel lower intensity cardiovascular training is best for fat loss. However, according to the caloric burn of higher intensity weight training, this is the most efficient way to lose body fat.
About the Author
Jim O’Connor is an Exercise Physiologist, and Managing Partner of Wellness Word, LLC, a health and fitness marketing firm. For free access to Jim’s Wellness Word Multimedia fitness, and bodybuilding newsletter visit http://www.wellnessword.com .
Published At: www.Isnare.com
Permanent Link: http://www.isnare.com/?aid=93217&ca=Wellness%2C+Fitness+and+Diet

Article Tags: fat, intensity, training
Read more articles by: Jim O’Connor
Article published on August 01, 2007 at Isnare.com

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Cardio & Your Metabolism: Will It Help You Lose Weight?

admin — Tue, 15 Apr 2008 08:23:59 +0000

Does cardio significantly raise the body’s “metabolic rate”?
First off, the metabolic rate, in very simple terms, is basically the rate / speed and amount of calories that your body will burn, whether doing something or at rest.
So, in other words, someone that has a hard time losing weight more than likely has a very slow metabolic rate…since their body burns a low amount of calories and very slowly.
Now, why is it so importante to have a high / fast metobolic rate?
The higher your metabolic rate is, the more calories you’re body can handle without gaining any fat, or the easier and faster you can lose fat weight.
Oh, yeah, and the higher your metabolic rate the more “normal” foods you will be allowed to eat, like ice cream, fries, etc.
I’m sure you know individuals that one can lose a ton of weight / fat while still eating not only a lot more food / calories, but also more snacks than another individual that has to eat much, much less, and more strict to lose the exact same amount of fat / weight.
That’s because the one that has a faster metabolic rate can process easier and more efficiently calories / food than the one with a slower metabolism.
A perfect example of this is Dexter Jackson and Dave Henry, IFBB professional bodybuilders.
These 2 guys have very high metabolic rates, which allows them to eat not only very high amounts of food, but also lots of “forbidden foods”, like pizza, wings, fast food, etc…….all without ever getting fat!!!
See what I’m saying??
Now, back to cardio.
Cardio lovers claim that cardio raises your metabolic rate.
It doesn’t necessarily come down to if cardio actually does something, but more importantly, how much does it do it?
And, again, yes, cardio does help the metabolic rate.
However, it is very little in comparison to intense weight training.
Cardio will raise your metabolic rate for a couple of hours afterwards, at most, but intense weight training, on the other hand, raises the metabolic rate for up to a couple of days!!!!
Take a look, again, at aerobics instructors or all of the people you see at your local gym pacing away on the treadmill, stairstepper, aerobics / spinning classes.
Man, these people sweat their hearts out.
Yet, they never seem to actually get any more ripped, toned, or defined!!
However, take a look, again, at Darrem Charles or Vince Taylor, or many other fitness female athletes.
They don’t do a second of cardio, yet have very high metabolic rates and show up at competitions much more shredded and toned than the bodybuilders that do hours of cardio per day.
Gives you something to think about, doesn’t it?
In my next article, I’ll discuss the amount of calories that cardio supposedly burns.
Copyright 2006 Jonathan Perez

How did a Cleveland Firefighter discover how to lose over 50 pounds of fat weight and 10 inches off his waist in 3 and half months WITHOUT using any supplements, doing NO cardio, and no fad diet? Jonathan Perez has created the *ultimate* guide - "Fat To Buff!…..How To Lose Weight Eating Any Foods You Want Every 4th Day, Using No Supplements Whatsoever, and No Cardio" FREE Details: ——-> http://www.FatToBuff.com
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Author Jonathan Perez

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