الاثنين، 29 أكتوبر 2012
Build Up Your Abs
Another question
concerns whether or not you really want one: it's possible to have a toned,
flat stomach without a six-pack and it's also possible to look overly muscular
with one. The best plan is to exercise your abs until you like what you see,
then switch to a 'maintenance' regime: when you're building up your abs you
should, as with any major muscle group, exercise them only every other day; for
a maintenance program, switch to three times a week.
during your
workout.
Good gym exercises include sitting on the ball
with one foot on the floor and the other stretched out in front, holding for a
count of ten and then swapping over. A good Pilates move involves lying on the
floor with the ball tucked up to your bottom and your legs curled round the
top, then concentrating on your breathing, engaging your abdominal muscles as
you do so.
الأربعاء، 24 أكتوبر 2012
How to be Graceful and Elegant in 10 Steps
How to be graceful and elegant
Understanding how to be graceful is filled with self reflecting lessons that need your attention.
If the whole idea of spending time in front of the mirror, miming and pretending like you’re having a conversation or learning to smile and pout puts you off, well, you’re going to have a hard time learning to be graceful.
You’re your own critique. And you can learn to be graceful only if you’re prepared to look at yourself in the mirror and pick your own flaws.
After all, all those perfect celebrities didn’t learn to walk with a graceful swanlike gait when they took their first baby step.
If you want to be graceful, here are ten steps you need to indulge in.
1 Be aware of your own body
Even as you sit, can you feel the different parts of your body? Do you know the exact position of your toes or your back? Can you visualize the positions of your body parts look without really looking at it? To be graceful, you need to be completely aware of your body no matter where you are. Every move you make should be calculated and precise.
2 Take dancing lessons
Learn ballet or any other form of dance like the salsa which emphasizes on graceful and calculated fluid body movement. While being aware of where your body parts are can help you be aware of your body, it takes the understanding of smooth motion to move and carry yourself with grace.
For starters, stand in front of the mirror and jog in one place. Do you see your body move about awkwardly or does it make you look like an athlete? You may think you’re moving perfectly while jogging on-spot or running about, but it takes looking into a mirror to see how clumsy unprofessional runners really are.
3 Flexibility and yoga
Learning to be flexible can do wonders for your posture. Take a few yoga lessons and see if you like it. If you’re serious about good posture and total body control, yoga can help you get fitter, mentally and physically. There’s nothing in the world that can help you control your body and be completely aware of it better than yoga.
4 Practice a good posture
No matter where you are, walk with a straight back that feels comfortable. While many girls prefer to learn to walk straight with a pile of books over their head, you can skip that if you think it’s over the top. But try it at least once to really understand how it feels. After all, it’s the best test to find your real posture.
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj73-PljqU45nKV2cqP5nT7gV-1mkiupREogRl5OKv0B60e-B6nHtP84ia20rK_E_qaFTnM2ePgKaT6yJhK-MdpnPIguotBS_vhhh944gUefnyEhUZPjqtKVX_OHLM1VJNIHrEmqacGLTt9/s320/How+do+you+become+a+graceful+3.jpg)
5 Watch and learn from other people
All of us have a few role models that we like for different reasons. Do you admire someone for the way they look or the way they walk? Or perhaps, is it their confidence? People who seem confident and full of energy always have a great posture. There are no exceptions here. [Read:
If you really want to improve your posture, look good and feel great, sometimes, it may be easier to watch and learn from someone else.
6 Lose that fat
There’s no bias here that obese women are ungraceful. But you have to understand how being graceful works. You can only be graceful if you are completely aware of your body and completely in control of it. You can control your muscles, but you can’t control the fat in your body because they’re not really controllable by your mind.
So if you have parts you can’t really control, you’ll have to work that much harder to look graceful. It’s easier to just shed the fat by participating in yoga or dance classes. You’ll have a lot more fun, look better and be graceful, all at the same time.
Be aware of what your body is doing no matter where you are. Don’t ever plonk yourself down heavily on a seat. Take your time to sit down in a calculated fluid motion and move back gracefully. No matter what you do, your motions have to be smooth like a dance routine. And don’t spread your legs after sitting down, instead cross your feet.
8 Sound beautiful and polite
Everyone is drawn to a polite speaker who makes the other person feel comfortable. Speak softly and sound gentle. Don’t speak too fast, yell or indulge in crude gestures. Watch yourself in the mirror and practice your happy smile. It can definitely melt hearts.
9 Walk like a star
Walk purposefully with an erect back. Don’t ever drag or stamp your feet and don’t be jittery or nervous. Take your time before taking the first step instead of walking about a few times and deciding which way to go. Move with grace, whether you’re running or walking.
10 Don’t be clumsy
Clumsy people have no control over their body. They have no idea how wide their butt is or how heaving their bosoms are. Don’t be that woman. To test your clumsiness, play a little game of hopscotch and see if you can control your body. Want to get better, play the game on your toes. If you can stand tall even after a round of the game on your toes, you’re definitely graceful!
If you truly want to know how to be graceful, trust these 10 steps. It’ll help you understand how graceful you really are and how graceful you really can be!
Am I Getting Enough Sleep?
We went straight to our sleep expert to answer your top rest-related fitness question. The real deal!
By Paige Greenfield; Photography Paul Buceta; Model Linda Maxwell
Question:
I’m an active woman who strength trains and performs cardio five days a week. I’m very busy with my job and kids, and always feel like there aren’t enough hours in the day. I feel like I don’t sleep enough during the week. Is it possible to catch up on missed sleep on the weekend?
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUbo_EQ1YYOibDQ4b663UnH4mtlCQM_4WqDk1ZDwpIAffjo_59VGifL5ulaV0OoZ3QNS_cVOzQsmq0UVRt1T5vmRjSZd-qslDWRfMH62SXXjundTeQcY_tVZkajAJNr_Ycce6ueVCo0zVX/s320/health-sleep+fitness.jpg)
الثلاثاء، 23 أكتوبر 2012
3 Ways to Fight Fatigue
1. Keep your thyroid in check.
Small but powerful, your thyroid controls your metabolism and affects many other processes in your body, including maintaining your energy levels in addition to your heart rate, cholesterol levels, body weight, digestion and muscle function.
Keep yours in check by maintaining a healthy body weight (studies show that women with a BMI over 40 have a slightly lowered thyroid function), getting adequate iodine in your diet (from sources such as seafood), and speaking with your doctor if you experience symptoms of a thyroid disorder, such as unexplained fatigue, weight gain/loss, changes in mood and/or hair loss. The American Thyroid Association recommends that women over 35 have a blood test to detect thyroid problems every five years.
2. Up your magnesium intake.
Magnesium is needed for more than 300 biochemical reactions in your body, including breaking down glucose into energy. When your levels drop, so does your power. You need about 320 milligrams of magnesium daily to stave off fatigue (a common symptom of magnesium deficiency) and keep your body functioning optimally.
Some of your best bets for dietary magnesium include dry-roasted almonds (80 milligrams for one ounce), spinach (78 milligrams a half cup, frozen) and wheat bran (69 milligrams for a quarter cup).
3. Perform soft-belly breathing.
For an instant energy booster, try this technique: sit comfortably with your neck and spine straight and close your eyes. Place one hand on your chest and one on your belly.
Breathe slowly and deeply, feeling your abdomen soften and relax. Continue breathing in this way, saying the word “soft” in your mind as you inhale and “belly” as you exhale. Continue until you feel relaxed and refreshed.
How Is Women’s Health And Fitness Unique
Women’s
health and fitness
is unique to that of men. There are different health concerns
and considerations women must make when it comes to
their health and fitness regimens.
is unique to that of men. There are different health concerns
and considerations women must make when it comes to
their health and fitness regimens.
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiynhVKU6EA7h2Ig3GnY5AeJVjpJLW0sKFsj6AeuGrmzaNlDeZQhe-iZYGmgiAys5mNi0OnlK3GqxxGXg-9fpezkpWKDgsWzX3JHYGb5WuObZl6jnyZIK9kwUXAgS4BW2-ETFuuSR05FCRu/s320/Womens-Health+1.jpg)
Whether it is nutrition, weight
lifting, or cardio training,
women have unique and
special needs. Sources like Shape Magazine and Self offer
women’s health and fitness information and discuss many of
the unique differences in women.
Cardio
Training
Heart disease is the number
one killer of women in the United States, but it can be
prevented.
Maintaining a healthy weight is
also a key way to stave off
heart disease. Cardio training for women is different than it is
for a man, because women don’t transport oxygen to the
skeletal muscles as easily.
heart disease. Cardio training for women is different than it is
for a man, because women don’t transport oxygen to the
skeletal muscles as easily.
This means that women must work a
little harder at cardio to increase the
cardiac output, or the pumping of the
blood through the heart.
little harder at cardio to increase the
cardiac output, or the pumping of the
blood through the heart.
Weight
Lifting
Toned muscles help women
not only in terms of
appearance, but healthy muscle tone promotes healthy
bones and prevents osteoporosis.
not only in terms of
appearance, but healthy muscle tone promotes healthy
bones and prevents osteoporosis.
Men often use weight lifting to build muscle and can
typically handle more weight, particularly in their upper
body. Women tend to have stronger lower bodies.
typically handle more weight, particularly in their upper
body. Women tend to have stronger lower bodies.
The point is that you should lift what feels comfortable
for
you, and you should not try to match a man in the weight
lifting department.
you, and you should not try to match a man in the weight
lifting department.
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje8BBkqGzZTU_MNKpDowYazFzUSLb8FYegzim2rnQt6wdwOfMOEGKGSEnRIIfctQ3lzSsGKv97TUEto_kCVzNGmvaYGq_xdFIpJTTFmxm5rYHmZCVXz2GKvf_DOHFfVxHiLlp1hY4eXIJX/s320/Womens-Health+8.jpg)
nutritional needs. For
starters, women on average
require fewer calories each
day. Women also need to
make sure they are getting
about 1000 mg of calcium
each day to help prevent
osteoporosis.
Women
should make sure they get plenty of vitamin D and
that their protein intake is right around 60 grams a day.
that their protein intake is right around 60 grams a day.
Excess protein can increase the loss
of calcium through the passing of
urine, and this could increase the risk
of osteoporosis in women.
of calcium through the passing of
urine, and this could increase the risk
of osteoporosis in women.
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKqwTT33-YaaZFDXhTteLipjqxVe8WTSPBOSrLVm_Cg2e_P9tT8wMByLIK7AgCGSO1W_GouVUAkMSmGbyx85r4G0hEEaNM_5jNGjHt1xy4XkNavYwm7oqkVVo2mf9jy0wW5Ul34ZfHmlvl/s1600/fitness-55.jpg)
men and women aren’t equal
when it comes to their health
and fitness needs. However,
knowing and understanding
the differences will help you reach your health and fitness
goals.
الأحد، 21 أكتوبر 2012
Step by Step - Cardio Exercises for Home Workouts
Whether you're adding these on at the end of your workout
or using them for circuit training,
froggy jumps are a great way to get your
heart rate up in a short time.
This advanced exercise will enhance your lower
body power and cardio endurance while helping you burn more calories.
Add one
minute of froggy jumps several times throughout your usual cardio workout to
add intensity or add them to your workout when you're short on time but want to
work hard.
Squat all the way down to the floor, putting your hands on the floor in front of you.
In an explosive movement, push up from the floor, jumping up in the air.
As you jump, tap your heels together and take the hands behind the head or up in the air.
Land with bent knees to protect the joints and go back into your squat to prepare for the next jump.
Repeat 10-20 froggy jumps, rest and repeat, if desired.
Moved from this site
trained of Areas
smart
workout
Thighs, bottom, shoulders, arms
How to
Stand with your feet shoulder-width apart, holding dumbbells in
each hand by your shoulders, with your arms bent..
Squat down, pushing your hips back, so that your hips are just
slightly higher than your knees. At the same time, start punching forward with
your right hand, then left...
You know working out regularly is great for your body, but it also
has another important benefit that we tend to overlook: brain power...
Complete this workout twice a week for best results,
2 x 3-5kg dumbbells
3-5kg medicine ball
Skipping rope
StepBeginner: 30 seconds
each exercise
Intermediate: 45 seconds
each exercise
Advanced: 60 seconds
each exercise.
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