Fitness WAHM

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What are Aerobics?

Aerobics, which literally means “with oxygen,” are exercise that can be done to lose weight and regain health. There are main types of aerobic exercises, and if you do these exercises daily, you will find that you really will be more healthy. Aerobics are generally done at moderate levels of intensity for a longer time and can target any part of your body you wish to slim. There are many advantages of aerobics, which is why this form of exercise is both important and popular among health-conscious people.

Exercise can be broken down into two categories: aerobic and anaerobic. These differ in the ways in which your muscles contract during the exercise and how energy is generated within the muscles. Examples of anaerobic exercises include weight training or strength training, and with aerobic exercises, even the most well-built bodybuilder will not be able to run, swim, etc for long periods of time.

During aerobic exercise, your body breaks down glycogen to use for energy. If there is not enough glycogen in the body, you start using fat reserves instead, which is why you lose weight. Oxygen plays a key role in this process. With aerobic exercise, you don’t use bursts of energy. Rather, you spread out moderate levels of energy over a long period of time to trigger the use of fat in energy production. In general, things like running long distances, aerobics dances, and swimming for long periods of time are considered aerobics exercises, while anything with short bursts of motion, like sprinting, are not.

Benefits of aerobics exercises are great, which is why most doctors recommend them to patients, even if you enjoy a normal weight. Some of these benefits include strengthening the repertory muscles, enlarging the heart to pump more efficiently, increasing the flow of blood (and oxygen) in the body, and increasing endurance. Aerobics decrease the risk of death due to cardiovascular problems and of osteoporosis in both men and women.

Want to learn how aerobics can change your life? There are a number of great exercise programs you can do, which include both solo activities and classes with groups. To learn more (and always before starting a new exercising program, talk to your doctor or other health care professional to learn what types of aerobic exercises will work best for your body. Aerobics are the key to living a healthier and physically productive life, so don’t wait another day before starting a new healthy program that includes aerobics.

Why Women Should Add Bodybuilding to Their Exercise Routines

While men engage in bodybuilding to strengthen and increase muscle mass, women seek to shape and tone their bodies using particular exercise routines.  Also, the notion that you will become a female version of the “Incredible Hulk” is a myth.

The areas of concern for some women may be the legs, chest, back, abdominal area, shoulders, or forearms.  In addition, weights can be used to enhance the effects of resistance training as well.

Here are some recommendations from women who have trained in bodybuilding:

* Learn the proper technique from a professional or gym instructor.
* A 30-45 minute workout is recommended.
* Exercises beginning with the lower body, middle, and upper body are advisable.
* Sets of up to 12 repetitions repeated three times, with rests in between each set.
* Two days a week of strength training.
* Begin slowly with weights or bands.
* Add resistance training to your routine.
* Stretching before and after exercising.
* Let your body tell you when you’re tired or in pain, then stop.
* A good routine leaves your muscles burning and tired at the end of a routine.
* Include a proper diet regimen.
* Get plenty of rest.
* Workout is preferable in the morning or afternoon.

There are those who contend that while you can burn fat using weights, it is a slow process.  They also believe that while using weights during lower body workouts does contribute to burning fat, the fact is you would have to do an entire routine such as using a circuit of exercise equipment in order to achieve the effect.   Therefore, they strongly suggest exercising the entire body for maximum results, such as: walking, jogging, or cardiovascular routines.

Women who are in the sport of bodybuilding develop high definition and muscles through increased workouts along with supplementation.   For most women today, however, who simply wish to shape and tone their bodies, the above recommendations will sufficiently achieve your goals.

Inhale and Exhale: When To Do Which During Exercise?

Breathing, we do it every day without being consciously aware of how we do it.  Yet, the act of inhaling and exhaling during exercise takes on another dimension.  Most experts agree that one should exhale upon exertion and inhale upon release.  The reason for this is that there is less risk of injury internally.

Some women have a difficult time with this particular technique since the tendency to hold ones’ breath when exerting pressure is quite common.  It is recommended that, for example, if you are lifting a heavy object to exhale as you begin the lift and then inhale when you slowly place the object down.

Another school of thought suggests that when conducting any form of exercise, there is a tendency to breathe through the mouth, which is why so many people new to exercising get out of breath.  The proper way is to breathe through the nose.  All experts do agree, however, that breathing during exercise routines should be normal and not forced.

Engaging in cardiovascular workouts or aerobic workouts is another example in which breathing should be natural.  Moreover, it is advised to breathe in through the nose and breathe out through the mouth, which allows the heart rate to slow down as well as your breathing.  Yet, professionals who teach Yoga instruct their students to breathe only through the mouth.

Sound confusing?  Well, the best advice is when it doubt breathe normally.  Eventually, the more practice you have under your belt the more you will be able to get the breathing part of exercising down to a science.

While much has been written about when to inhale and exhale during exercise routines, there is a right way of breathing.  The problem is, depending on which professional you talk to, their way is the only way.

Exercise is important for a strong body.  Regular weekly exercise not only maintains a healthy weight, but it also helps the body to deal with stress.  Just thirty minutes a day of physical exercise can relieve stress.

Exercise produces endorphins in the body.  These endorphins produce a “feel good” attitude in the body.  To continue to experience this feeling, people continue to exercise.

Exercise also increases the flow of blood to the brain.  As a result, our mental clarity becomes sharper and we see solutions to problems where at first we thought there was none.  Our cardiovascular fitness increases and we enjoy an abundance of energy for the tasks we face each day.

Exercise has so many benefits, so why don’t people do more of it?  One reason that people don’t exercise is that they can’t find the time.  What a pickle.  We all need to find time to exercise so that we can take the time to deal with the stress in our lives.

For busy moms, exercising in the morning may be a good option.  Before the day gets going and life happens, we can get our mental boost.  In the morning, exercise can be done uninterrupted.  You don’t need to go to a gym for a workout.  Exercise videos and DVD’s are available that give just as good if not better workouts.  And, you don’t have to get up, shower, get dressed and drive to the gym.

Another reason that people don’t exercise is that they don’t know what to do.  They start out gung-ho and end up injuring themselves.  The key to sticking with exercise is to find an activity that is at your pace and that you like to do.  Yoga, for example, is a relaxing activity that teaches the body and the mind to work in tandem while strengthening the muscles and oxygenating the body.

Walking is still the best overall exercise and all you need is a good pair of shoes.  Why not take a brisk walk around your neighborhood in the morning to clear your head and go over your schedule for the day.  For working moms, lunchtime offers a chance to walk with friends and put the stress of work behind you.  For families, walking in the evening after dinner is a way for everyone to de-stress and increases their health.

Exercise boosts our immune system.  It prevents the depletion of minerals in our bodies that usually comes with a prolonged stress response.  Have you noticed that people who are under a lot of stress often catch colds?  This is why.  Exercise can prevent this type of result by keeping our minds sharp enough to deal with the stress in our lives.

Exercise has many benefits including weight reduction, heart health, and stress relief.  Thirty minutes or more a day can arm your body against the effects of stress.  The endorphins can change your outlook on problems so that finding solutions is less of a struggle.

Creating & Sticking to an Exercise Routine

Getting in shape isn’t always easy. Part of the problem is getting started and sticking to an exercise program.  Many people find working out boring and just lose interest, especially if they don’t see quick results.  The simplest way to stick to an exercise routine is to find something you enjoy doing.  By looking at your daily schedule, and the family’s schedule, you can see when it would be best for you to exercise.  It might even be necessary to split up your workout and do smaller amounts of time throughout the day.

But, before you decide when you are going to exercise, you need to decide what kind you want to do.  That will also affect how much time is needed. If you are planning to run, you’ll need to incorporate time for warming up and cooling down.  If you want to take a class, you need to see if their offered times fit into your schedule.

Check out all the different styles of exercise out there, from running, aerobics, joining a sports team, to a martial arts school or health club.  See if different classes offer a one time free trial class, to see if you enjoy that form of exercise.  Just be sure to take it easy and not try to keep up with the class. More than likely, they’ve been doing it for a while and can do more.  If you try to do too much, you will probably be sore the next day and decide to never go back, even if you enjoyed it.

If you sign up for a class, the fact that you are paying for it will help motivate you to go back and get your money’s worth.  It also makes it more enjoyable, as you are with other people.  The instructor can help you to get the most out of the class.  By having the company of others, you can help keep each other accountable to keep going.

Some people do not feel comfortable working out with a group of people, possibly because they are self-conscious.  However, working out alone is harder to stay motivated.  Work out videos may be a good choice. Many of them are set up to be adaptable to your schedule, with some having twenty, thirty or sixty-minute workouts.

In order to stay on track, make yourself a chart that can be hung where it can be seen everyday.  Mark on it all the days and times you plan to exercise.  As you complete a session, mark it off.  Make special goals along the way.  Say you complete one full week without missing a session, you give yourself a special treat.

I have always had a passion for being active.  But now I have a passion for making sure others stay active as well.  I love to share information and also review the many workouts and diet products out there on the market so you can make an informed decision before you use them.

Never just take my word for it.  Yes I am a certified personal trainer, but you need to consult with your doctor and also do your own research to see if drastic new things are in your best interest.

I honestly do not believe in drastic measures or fad diets.  The way we lose weight and work out is the way we need to for the rest of our lives.  It’s not something to do now just so we can see a number on the scale.  It’s truly a way of life and I hope you will join me!