The do’s and don’ts of workout

This generation is a conscious generation. Or maybe the word generation would be typecasting it all as today, from a budding 6 year old to the ones reaching the realm of 60’s- everyone wants to look good! But therein lies a very vital concern that one often overlooks- believe it or not, this very intent of looking good and not being healthy can be of immense threat!
A lot of us want to get rid of our body fats as soon as possible. While crash diets is the go-to option for most in the endeavor, some actually take to vigorous workouts- sadly with 80% dropout rate. What we do not understand is, it’s never a case of “this is not working out for me” as much as it being “you are doing it wrong”.
If you have been working out for quite sometime without any particular result, you’re probably making mistakes that prevent you from getting optimal results. Here are some exercise dos and don’ts from top fitness pros that’ll help you get the best of your workout.

Do’s of working out

Workout Everyday:Different people have different approaches in body training. But there is no denying the fact that one needs to workout everyday- seven straight, odd days. Make sure your workout routine has 30 minutes of cardio, strength training twice a week and toning- at a later stage.
Stay loose: If you are tightening your muscles while working out, it won’t work. Relax the muscles you are not working on and focus on the ones you are.

Warm up:Like cold dough, cold muscles won’t be as pliable! Warm up your muscles before leaping into a more rigorous workout.
Keep a bottle:Its always a good idea to keep a bottle of water with you while you are exercising and drink in between to avoid dehydration.

Don’ts of working out

Full stomach: Never work out on a full stomach. It can be fatal.
Get stuck on the treadmill: Just because you are comfortable with a certain exercise doesn’t mean you have become uber fit. It may be simply your body getting used to it! Try new exercises coupled with the ones, jog, walk, bicycle, you can do comfortably to keep your muscles worked. Cross training is very effective
Slouching:Posture is very important. It not only affects your mood but your performance as well. Be straight, loosen up and focus during your sweat session. The sloucher you are, the less you’ll receive in the way of benefits as slouching also keeps you from breathing deeply, which is necessary for delivering the oxygen your muscles need to work at full capacity.
Going Nuts With Food and Drink: If your workout lasts less than two hours, you possibly do not need energy bars or sports drinks. Plus, some bars are very high in calories which makes for the weight you have been trying to lose. Check the labels before buying the commercially promoted health drinks or stick to water and whole grain munchers.
With as little as this, you can get the best of your workout. Do the do’s and don’t the don’ts and be ready for a smooth workout habit that burns calories twice as fast and not your effort and energy!

© Text: Healthy Times Blog.

Band Gym: Ejercicios clásicos con banda elástica

Reglas básicas

• Utilizar una banda de látex flexible color marrón claro mediana de 3 metros de largo. Se adquiere en farmacias.
• Tener en cuenta la postura del cuerpo y de las manos y realizar un previo calentamiento en las zonas a trabajar.
• Comenzar con una o dos series y aumentar semanalmente hasta las 3 o 4 series de 15 repeticiones por ejercicio.

*Nota: La banda elástica se ata de ambos extremos de manera que parezca una correa. El largo depende del ejercicio y de la tensión que se quiere dar a la banda.

1. Curl concentrado elástico
Función: Trabajar en forma concentrada el bíceps (músculo anterior del brazo) y los músculos del antebrazo.
Realización: Paradas, con los pies ligeramente separados (en línea con los hombros) ubicando la banda debajo del pie derecho, los brazos extendidos al costado del cuerpo sosteniendo la banda con la mano derecha. Flexionar el brazo derecho sin despegar el codo del tórax hasta elevar el puño a la altura del hombro. Luego regresar lentamente a la posición inicial y repetir la serie con el otro brazo. Así realizas el movimiento alternadamente. Este es el ejercicio ideal para tonificar y reafirmar los músculos del brazo.

Variante del ejercicio 1
Función: Tonificar y reafirmar los músculos del brazo (bíceps) y antebrazo (flexores).
Realización: Paradas, con los pies ligeramente separados (en línea con los hombros) ubicando la banda debajo de ambos pies, los brazos extendidos al costado del cuerpo sosteniendo la banda con ambas manos. Flexionar los brazos sin despegar los codos del tórax hasta elevar ambos puños a la altura de los hombros. Regresar lentamente a la posición inicial y repetir nuevamente hasta completar una serie.

2. Vuelos frontales elásticos
Función: Tonificar los hombros y la parte superior del tórax.
Realización: De pie con las piernas separadas a la distancia de los hombros, sujetar con ambos pies una banda elástica a la vez que se agarra con las manos y se entrelaza en las mismas (con las palmas mirando hacia abajo). Extender los brazos hacia arriba y delante hasta que permanezcan paralelos al suelo hasta la altura de los hombros. Regresar a la posición inicial y repetir el movimiento.

3. Sentadilla clásica elástica
Función: Tonificar las piernas y aumentar la resistencia de los músculos inferiores. Trabajar indirectamente los glúteos.
Realización: Paradas, con las piernas flexionadas, el tronco inclinado ligeramente hacia delante, la cabeza mirando al frente, ambos brazos estirados al costado del cuerpo agarrando la banda elástica que pasa por debajo de ambos pies. Estirar las piernas elevando todo el cuerpo conservando la posición de los brazos, de manera que la fuerza se concentre en las piernas. Regresar lentamente a la posición inicial.

4. Extensión de pierna elástica
Función: Fortalecer y estilizar los muslos y la parte superior de las piernas.
Realización: Sentadas en el suelo sobre una colchoneta ligera, con el torso ligeramente inclinado hacia atrás, los antebrazos apoyados sobre el suelo y ambas piernas flexionadas. La banda elástica debe envolver ambos pies. Con el pie y la pierna derecha bien firme, realizar con pierna izquierda una extensión de la pantorrilla elevándola y despegando el pie del suelo. Repetir varias veces. Luego cambiar de pierna y hacer la misma cantidad de movimientos.

7 Ingenious Excuses To Avoid A Gym

Yes, don’t get shocked at the title of this post. We aren’t suggesting you to quit the gym by offering excuses, but have more ingenious ways to workout and not feel bad about skipping the gym. For many of us, affording a well-equipped gym or health club might be little difficult or location of it might be a problem. But, that should not stop you from engaging in a full workout, daily at your own convenience. Let’s take a look at some simple, engaging and totally-without-gum workouts.

#1. RUNNING

Nothing beats a good workout, than running. Yes, just grab some good shoes, comfortable clothing, some music if you like and out of your house. All you need a park or a quite neighborhood and you could be burning more calories than almost any other cardiovascular exercise. Ask any runner, and they would swear by the fitness, stamina and self-realization of strength, that running gives them. You can also see Running in the USA for training camps, races and more.

 

#2. PLAY SOME GAMES

Whomsoever thought, games are for children, is certainly not aware of benefits of a little team sports/games. Yes, its not about going professional, but competing with your peers for a little relaxation; and you could choose any activity like baseball, soccer, volleyball, hand ball, even swimming and video games. In fact, anything, that brings your heart rate up considerably and makes your sweat, it just enough to lose some calories, along with some fun. Try something like The Adult Sports League or Sports Monster for more information on recreational activities and games.

#3. GOOD’OL HOUSEWORK

Yes, now you could get lean, while you clean around your house. Concentrate on household chores, by making them more strenuous, like vacuuming, mowing lawn by hand, washing windows or cleaning garage. You can always turn to some peppy music to keep thing interesting and or ask a friend to join in.

#4. GO HIKING

If you have access to mountain trails, then you couldn’t have asked for a better workout. Hiking burns calories, gives you fresh air, beautiful views and a great time along with a aerobic workout. And you don’t need to go all-professional; just plan a day-long trip with a like-minded friend, pack food-water and set-off! You can be rest assured that the experience will be much better than an hour spent in a stuffy gym on a treadmill.

#5. CIRCUIT TRAINING

Circuit training is a useful option when you want to combine your strength and cardio training. You could buy a set of related circuit training cards or buy blank cards and create a workout of your own. The method is even simpler. Each set of 10 cards should have 5 strength-training exercises (lunges, push-ups etc.) and 5 cardio moves (jump rope, high knees etc). Warmup in place for 5 minutes and then shuffle the deck, to mix the cards and pick one. Whatever the exercise you picked, do that for 1 whole minute. Now pick another card and repeat for another minute. Go through the entire deck once, swinging between, cardio and strength training. It is essential to work through-out the deck, at least once, but if you feel like it, you can repeat the entire set, twice or even thrice. 

#6. THE UBIQUITOUS WORKOUT DVD

Now, who doesn’t have time for a workout DVD? Stay-at-home moms, recovering patients, celebrities, all can count the benefits of a workout DVD on their fingertips. And why not, a great way to workout during winter months, when you don’t want to get out of the warmth of your home, a DVD can come to your rescue. Pick from a wide array of workouts like Pilates, dance, aerobics, belly-dancing etc and get the advantage of a full workout with little or no equipment in the comfort of your own home. Even if you are not a beginner, you can always fine something to suit your requirement.

#7. DIY BOOTCAMP
Though indoor bootcamp classes are fast on their way to become a fad, but an outdoor bootcamp is definitely a lot of fun, with fresh air and tough challenges. It’s always beneficial to rope in bootcamp enthusiasts, who could pitch in with ideas for workout schedules with a balance of strength and cardio exercises. Then, the main part is selecting a suitable spot, like a local park with trees, benches and equipment or even a beach where you could gather old supplies like tires, ropes, weights. Even creative inputs you can come up with exercises like push-up on a park bench, timed runs to a pond and back, dragging a tire on the beach and more. Always remember to warm up first with a 5-minute walk and cool down with some gentle stretching.

So, get down to planning your next non-gym workout.

© Text: Healthy Times Blog.