Sunday, April 26, 2009
Combined Muscular Strength
It is estimated that if all the muscles of the human body work together, that it could lift 11 tons, the equivalent of 4 SUVs.
Thursday, April 23, 2009
Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; play sports with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more.
Fighting 40s Flab
Well, if you're over age 40, its very common to blame it on your metabolism.
But that’s only a part of the story.
Even if you're sitting or lying down while reading this article, your body is still burning calories; the rate at which it does so is called your resting metabolic rate. As you age, your metabolism tends to decelerate by about 5% for every decade of life past age 40, so that if your resting metabolic rate is, say, 1,200 calories per day at age 40, it will be around 1,140 at age 50.
At age 40 to maintain your weight, that is to not gain weight, you're going to have to eat 100 calories less a day, and that has nothing to do with anything other than the natural course of aging.
As we age, our lives become more complicated, whether it's with children, with work, with aging parents, and so we have less time really to be more physically active and pay attention to what we're eating. Food is available 24 hours a day, seven days a week, in large portions that are relatively economical and so food is always around, and we tend to have more mindless eating and cut down on activities.
Metabolism is really only a small part of why it's harder to lose weight after 40. Age and life tend to conspire against.
Metabolism is based upon three different factors, The first factor is genetics. We're good, but we can't fudge with that yet -- give us time, however.
Number two is thyroid function, and interestingly enough, here's where we get gender specificity. Women have much greater thyroid issues than men, by a at least 10 to 1, and it's quite gradual, so women may find that they're losing some of that metabolic edge during their 40s also because thyroid issues begin to spring up.
The third factor affecting metabolism, is muscle mass. In the 40s and beyond, lifestyle changes rather dramatically and it's sort of a keen grasp of the obvious that everyone's sitting on their backs So what's happening is if you don't use it, you lose it, and in your 40s you don't just lose it, it melts.
Recent research suggests that women on average will lose muscle mass twice as fast as men the same age, and that can make a huge difference in their ability to lose or at least maintain weight, Muscle is far more "metabolically active" than fat, meaning that lean, more muscular people have an easier time burning calories at rest than to people with higher proportions of body fat.
So it's extremely important to know that muscle is very metabolically active and that you don't want to lose it. Keeping these factors in mind the main battle for people over 40 must be in keeping efficient thyroid function and to engage in a regular strength training program which ensures that one keeps his or her muscle density on the rise.
Another factor to keep in mind is almost all the time the target heart rate or the fat burning zone for most individuals over 40 is much lesser than what it used to be in the younger days so don’t waste away your time and energy putting in very extensive efforts on the work out trying to catch up with old times it could be very counter productive and and heavy on the skeletal system as well.
Stick to low-impact training, and do not work all muscle groups on the same day. It’s best to keep to muscle training every alternate day and keep the day in between as the cardio-day the intensity of which may be decided by an expert trainer. On the strength days you may work any two opposing muscle groups for example the abdominal s and back or maybe the quadriceps (front thigh) and hamstrings (rear thigh).
Lastly be real and give any of your objectives real time if you want to reap real benefits and enjoy them too.
But that’s only a part of the story.
Even if you're sitting or lying down while reading this article, your body is still burning calories; the rate at which it does so is called your resting metabolic rate. As you age, your metabolism tends to decelerate by about 5% for every decade of life past age 40, so that if your resting metabolic rate is, say, 1,200 calories per day at age 40, it will be around 1,140 at age 50.
At age 40 to maintain your weight, that is to not gain weight, you're going to have to eat 100 calories less a day, and that has nothing to do with anything other than the natural course of aging.
As we age, our lives become more complicated, whether it's with children, with work, with aging parents, and so we have less time really to be more physically active and pay attention to what we're eating. Food is available 24 hours a day, seven days a week, in large portions that are relatively economical and so food is always around, and we tend to have more mindless eating and cut down on activities.
Metabolism is really only a small part of why it's harder to lose weight after 40. Age and life tend to conspire against.
Metabolism is based upon three different factors, The first factor is genetics. We're good, but we can't fudge with that yet -- give us time, however.
Number two is thyroid function, and interestingly enough, here's where we get gender specificity. Women have much greater thyroid issues than men, by a at least 10 to 1, and it's quite gradual, so women may find that they're losing some of that metabolic edge during their 40s also because thyroid issues begin to spring up.
The third factor affecting metabolism, is muscle mass. In the 40s and beyond, lifestyle changes rather dramatically and it's sort of a keen grasp of the obvious that everyone's sitting on their backs So what's happening is if you don't use it, you lose it, and in your 40s you don't just lose it, it melts.
Recent research suggests that women on average will lose muscle mass twice as fast as men the same age, and that can make a huge difference in their ability to lose or at least maintain weight, Muscle is far more "metabolically active" than fat, meaning that lean, more muscular people have an easier time burning calories at rest than to people with higher proportions of body fat.
So it's extremely important to know that muscle is very metabolically active and that you don't want to lose it. Keeping these factors in mind the main battle for people over 40 must be in keeping efficient thyroid function and to engage in a regular strength training program which ensures that one keeps his or her muscle density on the rise.
Another factor to keep in mind is almost all the time the target heart rate or the fat burning zone for most individuals over 40 is much lesser than what it used to be in the younger days so don’t waste away your time and energy putting in very extensive efforts on the work out trying to catch up with old times it could be very counter productive and and heavy on the skeletal system as well.
Stick to low-impact training, and do not work all muscle groups on the same day. It’s best to keep to muscle training every alternate day and keep the day in between as the cardio-day the intensity of which may be decided by an expert trainer. On the strength days you may work any two opposing muscle groups for example the abdominal s and back or maybe the quadriceps (front thigh) and hamstrings (rear thigh).
Lastly be real and give any of your objectives real time if you want to reap real benefits and enjoy them too.
Wednesday, April 15, 2009
10 quick ways to…Expend calories at the gym.
Want to burn the most calories in the shortest period of time when you hit the gym? By now you should know that losing weight generally requires eating less and exercising more. but that doesn’t mean that there aren’t tricks to make dropping pounds less work on your part. Here are some tips to not only raise your calorie burning potential, but also make you lose weight and shape your body in less time.
1. Introduce functional training in your routine: this form of training is useful whether you are an athlete or a recreational exerciser. This involves moving in multidimensional planes thereby engaging several muscle groups at the same time for example a walking lunge with a lateral raise of the leg these repetitions are best when done at slightly greater pace than regular resistance training to optimize calorie burn.
2. Train larger muscle groups :
Larger muscles like the chest back legs and abs help expend more calories during the workout but make sure you work with high reps and low weight one week and low reps and heavy weight the next to allow them to recover and avoid plateau..
3 Train like an athlete:
Perform exercises like athletes do include polymetrics, agility training ,sprints and drills to keep your heart rate up through the session.
4. Cross training:
Break up your time on the cardio into two or more sessions of 10-15 minutes with one of the cardio being a couple of dashes of sprints with varying intensities while you include strength training in between.
5. Breath heavy and break a sweat:
The cardio you choose should make you breath heavily but not get you out of breath. Dance aerobics, running, boxing and stair climbing are considered the best in that order.
6. Keep your heart rate up :
Most people make the mistake of going into a running or cardio-program within the first 3 minutes of their training which is a wrong thing to do the body prepares itself to adapt to calorie burning by raising its core body temperature and supplying oxygenated blood to all its extremities in the first 10 minutes after which is when effective calorie burning happens but it’s important not to allow the heart rate to drop once you bring it up even during resistance training.
7. Take supplements:
This concept unfortunately is not very popular in our country
Various supplements like fat burners, ginseng and the B vitamins increase your energy and in turn increase your efforts in the gym to expend more calories but take them half hour before workout with plenty of water.
8. Jumping jacks :
This is a secret to getting lean which a lot of people don’t employ make sure you insert a bout of jumping every now and then in-between training sessions to elevate the heart rate but make sure you don’t do too many repetitions at the same time.
9. Challenge yourself :
Increase on your effort levels with your cardio with respect to time and speed. also increase on the weights you lift challenging yourself a little more every week if you are able to push your weights conveniently chances are you are not burning enough.
10 . Interval training:
This is by far the most effective and popular ways to train combining all the tips of the above. It involves short fast bursts of intense training with a short duration of active recovery in-between to allow one to continue to burn as intensely while you recover making sure the heart rate always remains within the target zone (60-85% of the maximum heart rate).
www.figurinefitness.in
1. Introduce functional training in your routine: this form of training is useful whether you are an athlete or a recreational exerciser. This involves moving in multidimensional planes thereby engaging several muscle groups at the same time for example a walking lunge with a lateral raise of the leg these repetitions are best when done at slightly greater pace than regular resistance training to optimize calorie burn.
2. Train larger muscle groups :
Larger muscles like the chest back legs and abs help expend more calories during the workout but make sure you work with high reps and low weight one week and low reps and heavy weight the next to allow them to recover and avoid plateau..
3 Train like an athlete:
Perform exercises like athletes do include polymetrics, agility training ,sprints and drills to keep your heart rate up through the session.
4. Cross training:
Break up your time on the cardio into two or more sessions of 10-15 minutes with one of the cardio being a couple of dashes of sprints with varying intensities while you include strength training in between.
5. Breath heavy and break a sweat:
The cardio you choose should make you breath heavily but not get you out of breath. Dance aerobics, running, boxing and stair climbing are considered the best in that order.
6. Keep your heart rate up :
Most people make the mistake of going into a running or cardio-program within the first 3 minutes of their training which is a wrong thing to do the body prepares itself to adapt to calorie burning by raising its core body temperature and supplying oxygenated blood to all its extremities in the first 10 minutes after which is when effective calorie burning happens but it’s important not to allow the heart rate to drop once you bring it up even during resistance training.
7. Take supplements:
This concept unfortunately is not very popular in our country
Various supplements like fat burners, ginseng and the B vitamins increase your energy and in turn increase your efforts in the gym to expend more calories but take them half hour before workout with plenty of water.
8. Jumping jacks :
This is a secret to getting lean which a lot of people don’t employ make sure you insert a bout of jumping every now and then in-between training sessions to elevate the heart rate but make sure you don’t do too many repetitions at the same time.
9. Challenge yourself :
Increase on your effort levels with your cardio with respect to time and speed. also increase on the weights you lift challenging yourself a little more every week if you are able to push your weights conveniently chances are you are not burning enough.
10 . Interval training:
This is by far the most effective and popular ways to train combining all the tips of the above. It involves short fast bursts of intense training with a short duration of active recovery in-between to allow one to continue to burn as intensely while you recover making sure the heart rate always remains within the target zone (60-85% of the maximum heart rate).
www.figurinefitness.in
Wednesday, April 8, 2009
Figuring Figurine
Figurine Fitness, since 1987 has pioneered the introduction and education of thousands about fitness and has made "A healthy mind in a healthy body" an inseparable ingredient for a normal life in four outlets in Bangalore.
Santosh was one of the two Indians, who cleared , with deserved merit, the exam for the Australian Council For Physical Fitness which is recognized as the highest order of physical fitness degree. Being a BSAA level athlete at school, he was naturally inclined to fitness, sports and dance. He then went on to win State & National Level Jazz Dancing Championships and further graduated to being a renowned choreographer and a dance trainer. Santosh has choreographed fashion shows and dance sequences with all leading models in the country along with many prestigious shows.
For the first time Figurine Fitness associated a holistic and scientific reasoning and result oriented training with body response.
Santosh was one of the two Indians, who cleared , with deserved merit, the exam for the Australian Council For Physical Fitness which is recognized as the highest order of physical fitness degree. Being a BSAA level athlete at school, he was naturally inclined to fitness, sports and dance. He then went on to win State & National Level Jazz Dancing Championships and further graduated to being a renowned choreographer and a dance trainer. Santosh has choreographed fashion shows and dance sequences with all leading models in the country along with many prestigious shows.
For the first time Figurine Fitness associated a holistic and scientific reasoning and result oriented training with body response.
In ’92 Santosh was joined by Anu, his better half, who also had received training from santosh and became a qualified instructor In an attempt to make it a "One-Stop-Fitness-Center," a gym and aerobic center with a qualified team of instructors was attached. Suspended wooden flooring, wall to wall mirrors, acoustically designed sound surround, exercise accessories and such were introduced in all three centers. To add special dance training in Jazz, Jive and Ballroom dancing also got an excellent response. Figurine Fitness is further a consultation center for diet, nutrition and sports related inquiries
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