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15 Quick Body Toning Tips
By: Tony Newton

Tip 1 - Tummy Toner - In addition to your toning workout, eat smallerportions. Your stomach is only about as large as your fist. So no needto stuff yourself with a large plate full of food.

Tip 2 - Try a Trainer - Get advice or help from a trainer from time totime. Some online trainers are pretty affordable like around $2 week ateDiets.com. Or search your favorite online engine for free fitnessforums and chat away.

Tip 3 - Posture Practice - Practice improving your posture daily, nomatter whether you are sitting at your work desk, sitting at home inthe family room or at the table, or standing and walking.

Tip 4 - Variety - Vary your toning routine during the week. Alternatedays that you do cardio work on days when you don't do your toningwork.

Tip 5 - Routine - Also vary your routine. Research shows that a bodycan adapt to the same routine over a 4- to 6-week time frame. When youvary the routine, the body works harder, trying to adapt once again. Atleast increase the intensity or amount of sets you do. But "change"something.

Tip 6 - Warm Up - Don't forget to warm up with some stretches beforediving into your toning exercises in both cardio and strength training.You only need about 5 to 8 minutes. And target the muscle groups thatyou'll be using. What is "WARM-UP" -A warm-up period helps your body bypassing along lots of blood, full of nutrients, to areas that are aboutto be exercised, resulting in the warming up of the muscles and thelubrication of the joints. No matter whether you are working out athome, in a fitness center or outdoors, regardless of weather, you needto warm up before beginning all exercise activities in order to prepareyour body for your workout. So improve your performance and reduce yourrisk of injury with a warm-up period.

What is "COOL-DOWN" - The period of 5 to 10 minutes at the end of yourworkout is the cool-down period. It allows time to lower your heartrate before you dash back off to work or other activities after yourworkout sessions, and reduces your risk of muscle soreness and injurythat could come from your workout. This cool-down period should include5 minutes of cardio exercise like stationary biking or walking, andshould proceed at a reduced pace from your previous exerciseactivities. At the end, you should focus on about 5 minutes of slow,focused stretching, when your breathing goes back to where it wasbefore your workout.

Tip 7 - Get a Grip - When using weights, hold them firmly yetcomfortably, not tight, raising your blood pressure in the process.

Tip 8 - Un-Lock - Remember not to lock your knees or your elbows whileworking out. Don't place undo stress on them.

Tip 9 - Turtle Moves - Remember who won Aesop's famous race and go slowand steady, especially with any equipment and machines you are using.For example, avoid having machine weights slam back into position atall times.

Tip 10 - Focus -From Aesop to the old Kung-Fu movie, here's a tip:focus on the muscle group you are working on during your workout,Grasshopper. Look at a wall if necessary, to maintain yourconcentration and proceed slow and steady.

Tip 11 - Journal - Keep a diary, journal or some type of record of yourprogress. Note which exercises you're using for which muscle groups,the number of repetitions and intensity. Track your diet here, too, ifyou'd like. Then set goals for yourself and update them regularly.

Tip 12 - Attention - Stand up straight! Chest out and up. Shouldersback. Keep good posture.

Tip 13 - Breath - At first it's difficult to monitor everything. Butonce you learn your routines, remember to exhale when lifting. Inhalewhen returning back to the beginning position.

Tip 14 - R&R - Don't forget that "All work and no play…" saying. Restand relax. Work different muscle groups on alternate days.

Tip 15 - NO Hiding! - Psst - Some of the most difficult-to-shed fat ishiding under your belly button. Even though you may have strong abs, noone will see them if the overlying tissue is fat. Ugh! Time to hit thecrunches and leg raises.

In conclusion, to get the toned body you desire, you need a regularlyscheduled combination program of aerobic exercises, strength training,and good, healthy eating habits. A good place to begin is with yourhealthcare provider for the latest information about a well-balanceddietary and exercise plan to begin your strategic toning today.

Tony Newton publishes the popular health and wellness website - http://www.1st-for-health.com With lots of informative articles on low carb diets, hair loss, arthritis pain relief, obesity and lots more.

Article Source: http://EzineArticles.com/


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The Power of Stretching    - Dave Snape

 

Your muscles ache from a good stretch. This is quite
normal and is part of the process. Stretching has
seemingly been with us and particularly with athletes
since the beginning of time.

A very key point to good stretching is to hold the
stretch for at least seventeen seconds. This is a
pearl of wisdom gleaned from a ballet teacher a few
years back. She said that any stretch under 17
seconds was just not effective.

The 17 second rule is exceeded in the high intensity
Bikram's yoga where stretches are held for about 30
seconds. Don't forget the high level of heat that is
used in Bikram's to extract that last little bit of
stretch out of your muscles. An interesting twist that
is not necessary to gain benefits from stretching. But,
it can't hurt, right?

So what kind of benefits can you expect from
stretching? That's an easy one. Have you ever seen the
movie, Blood Sport? Did you know that Frank Dux could
truly stretch his body to the extreme. The actor that
played him was quite elastic as well.


Great elasticity is also something you might see in
well trained Spetsnaz (Russian) agents. They often work
out with Russian kettlebells too. They are for superior
strength gains and the ability to withstand ballistic
shocks.

Why are stretching and flexibility considered important
to these people? Stretching gives one the ability to
have explosive power available at one's fingertips
without the need to warm up. Of course most of us are
not martial artists or agents. But, you'll be happy to
know there are plenty of other benefits.

Let me give you an example. After learning to sit in
the full lotus position for long periods of time, my
ankles became very flexible. One day I was walking
along and my left foot fell into a pothole. This mishap
pushed my ankle sideways to about 90 degrees from it's
normal position.

Amazingly, this didn't even hurt, not one bit. If my
ankle hadn't been so flexible, I may have suffered a
sprained ankle. At the very least, it would have hurt
for days.

Key point: stretching helps you to avoid injuries.
Not only that but if you do have a muscle, tendon or
ligament injury it should heal faster, theoretically
speaking.

Stretching actually grows the ligaments, tendons and
muscles being stretched. They really grow longer over
time.

Check with your physician before undertaking any type
of exercise, including stretching.

Here is some good instructional material on stretching:
http://tinyurl.com/6c6kq
 

Dave Snape

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