Wellness Katie: workouts

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Showing posts with label workouts. Show all posts
Showing posts with label workouts. Show all posts
The Pilates ring is a versatile piece of equipment that can be incorporated into many traditional Pilates exercises to make them more challenging for the core. Exercises can be performed for both the arms and legs, and all exercises challenge the core in some way. In the following article I will explain some of the exercises that can be performed to help strengthen and tone the arms and legs.

Pilates Ring Exercises To Strengthen and Tone The arms and Legs


Firstly for the arm exercises. Many traditional gym exercises can be performed with the Pilates circle. The bicep curl, the most common upper arm strengthening exercise can be done with the circle. The starting position can be either standing or kneeling. Hold onto the ring on either side with your arms straight down in front of you. Apply a moderate to strong force squeezing the circle between your arms. Maintain this squeeze and perform the bicep curl movement. You should feel similar resistance in your biceps as you would when lifting weights doing a dumbel curl.


Another exercise that can be performed with the ring is a isometric pec squeeze. Start off standing or sitting with both arms straight out in front of you. Hold the circle between your outstretched hands and squeeze the end together as hard as you can. As you squeeze you should feel your pectoral muscles working.


The legs can also be exercised using the pilates circle. A great unique exercise to the pilates ring is the modified bridge. Traditionally the bridge exercise targets the gluteal and hamstring muscles. By adding a ring to the exercise the adductor muscles can also be targeted. The starting position is the same as you would with the traditional bridge, lying on your back with feet flat on the floor, knees bent to about 90 degrees. Place the ring between your thighs, just above the knees and squeeze you knees together firmly as you complete the exercise.



 

See also: Tips On How To Use Yoga To De-Stress




Article Source: http://EzineArticles.com/expert/Susan_A_Johnson/796909

Pilates Ring Exercises To Strengthen and Tone The arms and Legs


Yoga has long been one of the most traditional and effective fitness regimes known to us. The new generation might have the inclination towards pumping heavy iron in gyms as it's more published.

But the true fitness buffs will tell you that to achieve your fitness levels without any kind of side effects; yoga is the best option out there.

9 Tips to Achieve the Maximum From Yoga

But there are certain rules in yoga. If you want it to be effective, you have to follow it by heart. These prerequisites are:

• Find a time that's convenient for you: Some people think that exercises are only effective in the morning. Yes, it's partially true; exercising just after getting up from sleep is great but if you can't do it, then find another time that is more convenient to you.

• Find a place that's comfortable: Yoga exercises just can't be done anyplace you like. Total concentration is a must in traditional exercises. You don't necessarily need a huge space. If you have a room big enough to roll out your mat, that will be enough. Also, make sure that the place that you are selecting is quiet and no one comes there unannounced.

• Don't eat much: You can never achieve your desired yoga postures with a loaded stomach. Whenever you are doing exercise, try to do it on an empty stomach.

• Wear comfort clothing: Make sure that whatever you are wearing during exercising is comfortable. Avoid tight or body hugging dresses and go for loose clothing so that you don't have any problems breathing in it.

• Warm up: This is one of the most vital aspects. Prior to doing some intense physical workout, always warm up yourself or else you can strain your muscles.

• Don't overdo: You know your body so go easy on it. Every person has their limit. You should never overdo to the point where your body can't take it anymore.

• Maintain the routine: You can never achieve anything if you do not regularly exercise. Maintain a routine so that you can practice yoga every day without any negligence.

• Don't stick to one technique: In yoga, it is important to practice new things every now and then. Don't just practice the same thing again and again.

• Make it fun: Don't think yoga as a boring exercise. Make it more interactive by asking your friends and family.

Don't expect fireworks at your first yoga session. Give it time and dedicate yourself to it. You will see that it is reaping rewards in the long run.

Yoga Burn

This article is written by Dylan Flint, who regularly attends yoga classes and is up for any help if you are looking to find the best yoga studio around.
Article Source: http://EzineArticles.com/expert/Dylan_Flint/2116691

9 Tips to Achieve the Maximum From Yoga


Running Tips - Broccoli Is The Wonder Food For Runners
Runners are always looking for foods to eat that will help them with their performance and are good for them. Broccoli is one of those foods. Eating this cute little green vegetable is good for runners - and not only helps with running, but is great for you overall. Read on to find out all about how eating broccoli is good for you.

Broccoli is a complex carbohydrate which makes it great for runners. Carbohydrates give you energy to get your runs done. Another benefit of broccoli for runners is that contains a large amount of potassium. Potassium helps you with muscle recovery and muscle growth. As another benefit - potassium helps you keep an overall healthy nervous system.

Runners should be eating broccoli as it contains both calcium and Vitamin K. Both of these nutrients help keep your bones healthy. This is turn helps to ward off osteoporosis as you get older.
In addition, broccoli contains the needed fiber that runners (and everyone) needs in their diet. Vitamin C is also a nutrient found in this wonder food. And, runners are exposed to the sun a lot as they train. Broccoli contains a substance in it that repairs skin damage.

Eating this wonderful little vegetable keeps you healthy in many other ways. It has also been shown that the ingredients in broccoli can help you with your blood pressure, eye health, cancer prevention and your overall immune system. One nutritionist has also said that broccoli is one of the very best foods that you can eat.

A great thing is that broccoli is one those things that you can eat that fills you up - and stays with you so that you don't feel hungry again. It's easy to get it in your diet. You can eat it raw as a snack with a low calorie dressing; add it to your favorite pasta dish or just as a healthy side to your main course.

You need to stay healthy and eat well to be able to keep those runs going - and feeling strong. I hope you agree that eating broccoli is one of the good things that you can do for yourself - and for your running.

As you can see, broccoli can help you with your running.

I invite you to visit Recipes For Runners and download some yummy recipes that I put together for runners.
Article Source: http://EzineArticles.com/?expert=Judy_Mick

Healthy Living

Running Tips - Broccoli Is The Wonder Food For Runners


How to Calculate the Number of Calories Burned Running and What This Really Means
The number of calories burned running or during any exercise varies considerably depending on factors such as what methods or exercise you use, how often, and at what intensity.
By running you have chosen an activity that's an excellent way to burn calories. In fact it's second only to cross country skiing which is not something that's available to most people.
 
The amount of calories that running burns per mile varies from person to person depending on factors such as your sex, weight, and running speed. The most important factor is your weight because the heavier you are the more you'll burn due to the extra energy that's required to the carry this weight over a certain distance.
 
The following equations can be used to calculate the number of calories burned running:
 
Gross burn rate per mile = 1.65 x weight (kg)
Net burn rate per mile = 1.39 x weight (kg)
 
Or

Gross burn rate per mile = 0.75 x weight (pounds)
Net burn rate per mile = 0.63 x weight (pounds)
 
 
The gross burn rate is the total number of calories burned during running which includes your Basal Metabolic Rate (BMR). BMR is the amount of calories your body burns per day when at complete rest in order to keep your vital organs, muscles, and skin functioning.
 
In other words the gross burn rate includes the calories that you would have burned even if you hadn't run. For example, your gross burn rate may be 350 calories for a 30 minute run. If your BMR is 2000 calories for the day, then you would have burned 42 calories during the same 30 minutes even if you had chosen to rest rather than run.
 
The net burn rate can be thought of as the extra calories burned by adding running to your daily living routine. In the above example this would have been 308 calories. This is the best way to measure the calories burned running because you obtain a much better representation of the effect of the running undertaken.
 
Many people believe they're burning more than they actually are because they unknowingly use a gross figure without taking off what they would have burned even without running.
 
Most books, websites, and online calculators only use figures for gross burn rate without any explanation which also encourages people to overestimate the amount of calories burned running.
 
Therefore use the equations provided above to estimate your overall net burn rate or to estimate how much extra you can burn by running for longer distances.

 
However, try not to get caught up in the "more miles are better" mindset which many people do. This is far from the reality!
 
There are other running methods that are shorter, quicker, and have more variety that you can progress to and vastly improve your calorie and fat burning ability.
 
This is due to other factors which cannot easily be calculated such as burning more calories after the run, maintaining more muscle, and improving your fitness and running ability quicker which means an increased ability to burn more energy.
 
So remember that you can estimate the calories burned running using these equations, but this is only part of the running and weight loss picture.
 
 
James Porter is a qualified UK Athletics Coach and has been an active runner since 1997. He specialises in helping people use running to lose weight and make a real difference to their life in the process. To discover exactly how you can use running to lose weight, visit: http://www.RunningandWeightLoss.com
Article Source: http://EzineArticles.com/?expert=James_R_Porter

How to Calculate the Number of Calories Burned Running and What This Really Means


Running For Weight Loss - How Quick Should I Lose Weight
And how quick should my running improve when using running for weight loss?

These are two questions that most people would like the answers to when using running for weight loss. They come hand in hand because if you can improve your running ability then you'll also improve your ability to burn calories and lose weight.
 
However, there aren't any common rules or set timescales where it can be said that everyone will lose 30 pounds over 3 months, or that you'll lose 8 pounds in the next month, or that you'll go from being able to run 3 miles in 45 minutes to running 3 miles in 30 minutes within two months.
 
Everybody has a different body, a different mind, and lives in a different environment, as well as being at different points in their running for weight loss plan.
 
Therefore, there are a range of factors that can affect the speed of your running and weight loss progress which are explained below.
 
 
1.   Your starting weight
 
The more weight you need to lose the quicker it will drop off and the quicker your running improvement will be.

 
For example, someone who's 140 pounds (10 stone) overweight is likely to lose 14 pounds (1 stone) very quickly whereas it will take longer for someone who only needs to lose 14 pounds to lose this weight.
 
The first person may be trying to halve their bodyweight whereas the second person may be aiming to lose only 10% of their bodyweight.
 
 
2.   Your fitness level and amount of running experience
 
The better you become at running and the higher your fitness level the further you can run, the faster you can run, and the higher quality running methods you're able to use.
 
This increases your ability to burn calories and lose weight quicker than someone of a lower running ability.
 
 
3.   Consistency of running
 
Being able to stick to your running plan, while at the same time listening to your body and remaining injury free, are key parts to improving your fitness and using running for weight loss.
 
Consistent running over many weeks and months is far better for weight loss than repeating a cycle of having a few really good weeks of running followed by a week of rest or injury.
 
 
4.   Your motivation
 
This relates to how often you're willing to run, how closely you follow your running for weight loss plan, and how hard you're willing to push yourself. Tick the right boxes and your running and weight loss will improve quicker.
 
There's an old saying that "You get out what you put in". If you aren't motivated or don't have the desire to put the time and effort in to lose weight and improve your life, then how can you expect anything other than average or poor results.
 
 
5.   Social support
 
You're more likely to be consistent and motivated with your running for weight loss plan if you have support from people like your partner, friends, and work colleagues. Try to get these people involved with your ambitions and let them help you towards your goals.
 
Studies have shown that you're more likely to be successful at losing weight when you have social support because it helps you stick to your goals.
 
 
Although the questions of "How quick should I lose weight" and "How quick should my running improve when using running for weight loss?" are important, you should also think about the long term.
 
There's no point in losing lots of weight quickly only to regain it just as quickly. The aim should be to lose weight consistently while staying within a safe limit of weight loss.
 
This allows you to maintain more muscle while losing weight from fat which makes it easier to keep the weight off over the long term.
 
Therefore, try to be patient with your running for weight loss plan, and remember the massive health benefits of running and the positive changes you're making to your life along the way.
 
 
James Porter is a qualified UK Athletics Coach and has been an active runner since 1997. He specialises in helping people use running to lose weight and make a real difference to their life in the process. To discover exactly how you can use running to lose weight, visit: http://www.RunningandWeightLoss.com
Article Source: http://EzineArticles.com/?expert=James_R_Porter

Running For Weight Loss - How Quick Should I Lose Weight?


The human body especially the lower half contains some of the biggest the most, strongest muscles which are capable of carrying heavy loads or weight. For any individual who is looking to start an exercise program at home or at a gym, there is a temptation to immediately start working out fast and hard. When you start workout program this is not advisable as you can hurt your body before you start working out. For lower body exercises, start by working out the main muscle groups in your legs and your lower back by using weightlifting machines that target the main muscle groups slowly so that you can get the results that you desire.


What I mean by this is that if you start on squads and go all-out on this you will experience immediate pain and soreness in your quad muscles that will cause you to burnout and end your workout program. I am not saying that doing squats by itself is all bad by that you should learn how to properly train your other muscles in your legs and lower backs before you start to do squads; give it about a month or two down the road so that you will know how to lift squads properly so you do not strain your lower back or pull any muscles in your leg.

I will briefly discuss in this article some of the basic anatomy of the lower portion of the human body because these are divided into five main muscle groups, and they are:




1. Calf Muscle. These two muscles that are just located on the back portions of the leg just below the hamstring may seem small and insignificant but if you include calf muscle workouts in your routine, you will jump higher and run more faster.

2. Gluteus Maximus. The muscles in this area make up your buttocks.

3. Hamstring muscle. It is important that you become well familiar with this muscle group in your legs because if you don't you can suffer serious injury to this muscle.

4. The hip flexor muscle group. This type of muscle is small and it is located in the front pelvic region of the lower body. What this muscle does is that it can help you to raise both of your legs.

5. Quad muscle group. This group of muscles is the workhorse for your entire lower body as it can help you to do squads, leg press exercises and other lower body workouts.

It is extremely important to know the top muscles that are contained in your lower back and your legs so that you can know what type of workouts that you need to focus on in order to reach achieve the results that you want. For the rookies who want to learn how to strengthen their lower regions I will provide some simple workouts that you can do at home or at the gym that will get you the results that you desire and here they are:

1. The leg press exercise is extremely useful workout that will work out the three muscle groups: the quads, the hamstring muscles and small portions of the gluteus maximus muscle. The actual work out him and you need to do is 10 to 20 reps for only one set.

2. Now if you want to add size and definition to your quad muscles in your legs, then you need to do the leg extension workout. I would recommend you should aim for 10 to 20 reps for only three sets.

3. To help build your hamstring muscles you need to find a weightlifting machine that will help you to do hamstring curls. This exercise machine will isolate the hamstring muscle group so you need to do three sets of 10 to 20 reps.

4. Earlier in this article I talked about the importance of the calf muscle that it will help you to jump higher and run faster, in order to achieve this you need to do the standing calf raise exercise, at home or in the gym, 10 to 20 reps for only three sets.

5. For another exercise that will help strengthen the lower portion of the calf muscle is called the seated calf raise and you need to do 10 to 20 reps for only three sets.

Now that I have for talked about the different muscle groups in your lower body and the type of exercises that you need to focus on here is what your workout schedule should look like:

  • Day one: Abdominal, biceps and back workouts
  • Day two: Abdominal, shoulders and hamstring muscle workouts
  • Day three: Forearms, Calf and Quadriceps muscle workouts
  • Day four: Abdominal, chest and triceps muscle group workouts



Now this workout schedule includes upper body workouts but the thing is that if you focus mainly on your lower body workouts you would definitely would look silly as people will see you with this fit lower body but flabby, gangly upper body. You do not want this to happen to you.

So you see it is important that you should work not only the upper part of the body but the lower part also so that you can achieve the fitness results that you have always wanted.

Simple Tips on Lower Body Workouts