The 5 Key Dimensions of Physical Fitness Exercises You Should Know About

When you properly engage in physical fitness exercises, your body will attain a high level of mental and physical health.

In fact, suitable aerobic fitness exercise will help you remove ‘bad cholesterol’ and increase ‘good cholesterol’. Moreover, the network that control blood supply in your body will get strengthened; the risk of many grave diseases will drastically reduce; the duration of existing illnesses will be significantly shortened; and infections will be prevented.

Yet, the 5 key dimensions of physical fitness exercises have different effects on different aspects of the body though they generally help the body achieve better state without taking drugs.

Strength (Muscular) Building Exercises

Here, the ability of muscles to carry heavy objects – lifting, pushing, and pulling – are developed as well as the basic walking, standing and general posture-related activities.

Usually, you can develop these muscles by engaging them in overload exercise and gradually increasing the amount of load you carry during exercise. For example, isometric exercise involves trying to lift or pull immovable objects (though it is not advisable for people with hypertension); isotonic exercise involves the use of dumbbells and other regular objects used in weight lifting; and isokinetic exercise is usually done by athletes and professionals.

Endurance (Muscular) Exercise

You can decide to improve the endurance of some groups of muscles in your body e.g. the leg muscles, abdominal mass, etc. This closely resembles cardio-respiratory endurance; it actually focuses on the ability of the muscles to withstand continuous, long term activities.

Flexibility Exercise

Joints are subject to ‘the law of use and disuse’ whereby they function less efficiently when not used regularly. This is particularly important to dancers. In physical fitness exercises, flexibility improves the efficiently of joints in the body. It also improves balance and posture.

Body Composition Exercise

The ratio of healthy body fat to body mass is a primary concern in physical fitness training. Body composition exercise tackles overweight, obesity and related concerns.

Cardio-Respiratory Fitness Exercise

Specifically, cardio-respiratory fitness exerciseforms the groundwork for other workouts by increasing your ability to endure work for longer periods and work more intensely. When the body draws on oxygen to perform activities, it would not have to (an-aerobically) produce lactic acid that causes muscle fatigue. More so, it has been reported that cardio-respiratory physical fitness exercise enhances lifespan and greatly reduces the risk of infections.

Consequently, it is advisable to pay a higher premium on cardio-respiratory fitness exercise since it supports your body fitness and enhances your wellbeing. Nonetheless, any of the other fitness exercises are alright depending on your own goal.

Brain Training and Fitness Exercises

The more active you keep your brain, the more fit it will be for performing certain tasks. Just like we can keep our body healthy through exercises, brain fitness exercises are also there with the same aim – to keep your brain healthy and active. However, before you start jotting down some brain fitness exercises from here and there, you should have a proper idea about the concepts behind these fitness regime for your brain. So, here are some facts to help you in your endeavor:

  • Your brain grows better when you keep your focus on a single idea or item as the brain thinks through association.
  • Your brain gets very active when it finds varieties of exercises and activities. On the contrary, if you fall into the habit of regular patterns of work, your brain gets adjusted to it and tends to get sluggish.
  • Challenging your brain with new activities can really stimulate it and improve memory power as well.

Now that you are aware of some of the ways that your brain works or loves to work, creating and following brain fitness exercises becomes easier. Here are certain exercise ideas that you can try to keep your brain active and fit:

  • Speed Reading: This is one of the easiest and effective fitness exercises for the brain that you can try. Speed-reading helps in improving photographic memory and increase knowledge fast through building neural networks in the brain.
  • Color Recalling and Picture Visualization: This is a very effective brain training exercise. It helps in improving memory a lot. There can be several types of color recalling and picture visualization exercises, from which you can take your pick.
  • Playing with Words: When you are trying to improve your memory by training your brain to become more active, playing with words can be very helpful.
  • Physical Exercises for Brain: There are several brain training and a physical exercise for the brain is one of them. You can, for instance, stare straight ahead and focus your eyes in front. Then without turning your head, you have to slowly roll your eyes fully by 360°.

Try to follow some of these exercises for a more active brain and memory power.

Fitness Exercises – A Way To Develop a Great Body Condition?

The diversity of fitness exercises makes it possible to develop a great body condition. A strong and lean body is best modeled with resistance training; stretching helps you extend the muscles to their full extent while aerobic exercises stimulate the heart rate and improve the respiratory system.

There are challenges and controversies about certain programs, and physical training routines do require a bit of determination and good will on your part. It is important to take up fitness exercises with a positive goal in mind. Do not take up aerobics if you hate it, and do not try stimulating yourself with ‘I must’. You should have a clear justification for your set goals and you should choose to reach them by as pleasant ways as possible.

It is thus important to choose a sport or those fitness exercises that correspond to your personality.

Stretching exercises

From all types of fitness exercises, these are the ones with the most numerous applications of all. They can be used even by people who have suffered some kind of physical injury, but in that case they have to be performed under strict professional guidance. Such workouts increase the flexibility of the body parts while also preventing the accumulation of tension in the muscles.

Resistance training

Resistance training includes fitness exercises performed with the help of free weights or machines. Examples of exercises include arm and biceps curls, triceps curls, forward arm raise, lateral raise, bench presses, dumbbell squats and workouts that target the less visible upper back. Resistance training also includes body weight fitness exercises that require absolutely no equipment at all, being executed by relying on the body weight exclusively.

Aerobics

This includes the most dynamic of fitness exercises, even if there are regular aerobics and step aerobics. The cardiovascular stimulation reaches the highest with the step variant, but not everyone can handle it. Cardio training remains difficult and controversial because there are lots of trainers that claim cardio routines to be detrimental for bodybuilding and even weight loss. The shared opinions only make things seem even more confusing, and people often misinterpret information.

The best advice you can get is to join a gym or some type of fitness class and learn the basics from specialists. If you try the home-version of fitness exercises, you could perform them incorrectly or you can make a program choice that does not match your specificity and individuality. Whichever you choose, it is important to make an informed decision!

Home Fitness DVDs Are Valuable Exercise Tools

Since the days Jane Fonda and her group of leotard-sporting, leg-warmer-wearing exercisers on VHS-that’s Video Home System for those of you under the age 25-exercisers have loved the convenience of working out at home. VHS has now long gone the way of the dinosaur, but home fitness fanaticism is still alive and well. Home fitness DVDs are a viable option for those who do not have a gym membership. Thanks to a plethora of home DVDs, tightening up your trouble spots has never been easier.

Availability

The average insomniac can most likely rattle off the names of the popular home fitness DVD programs seen cluttering the airwaves in late-night infomercials. These programs make claims of 60 to 90-day body transformations if you follow them diligently. But for those not so easily sucked into the vortex of late-night infomercials you have the option of purchasing from the local department store or through online DVD companies. The bonus of purchasing online is the customer reviews telling you whether or not a DVD is worth your money.

Time and Effort

The massive buzz surrounding home fitness program-craze has produced its share of bandwagon jumpers. But before you ditch your gym membership you should know that home fitness DVDs require the same effort and consistency as going to the gym; you can not get results if you do not do the workouts. As with any exercise plan you have to be committed to pushing the “Play” button on your DVD player with consistency. Of course no workout program can outdo a bad diet no matter how diligent you are, so make sure you consider your eating habits too.

Pros of Fitness DVDs

Since fitness DVDs come pre-programmed with the exercises there is no guesswork involved. This is beneficial to individuals who do not have experience with creating workout plans. These workout programs are mostly led by energetic fitness experts who guide and encourage you to workout with intensity and “feel the burn”. Exercisers can feel confident that these programs were designed to give them great results if they put the consistency and effort.

The stale idea that getting into shape requires a gym membership is a gross misconception for some people. Exercise may be beneficial no matter where you do it. Your body does not care whether you are at home or in a gym surrounded by a bunch of people. Working out at home can be just as effective as working out at the gym- and without the collective smell of other people’s sweat around you.

If you like variety there are home workouts available for people from all walks of life. For seniors, expectant moms, children, fitness buffs – whatever your fitness goals are, there are home workouts out there to suit your tastes.

Cons of Fitness DVDs

One caveat that comes with this method of working out is the boredom factor. Popping the same old DVD in everyday may offer you convenience now but overtime may cause your body to plateau . If you are no longer seeing results and feel like the workout is too easy it’s definitely time to switch it up. So if you are inclined to go the home workout route, make sure you vary your collection of DVDs and change it up every six weeks or so to keep things fresh.

Safety Concerns

If you have existing illnesses that would pose a safety hazard to you working out at home alone, fitness DVDs may not be the best option for you. Working out at a gym in the presence of fitness professionals is advised.

The information contained in this article is for educational purposes only and should not be used for diagnosis or to treat treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.

Choosing An Exercise To Sustain Body Fitness

It is not that easy to look for the perfect exercise that suits your needs. Each one of us has unique, specific goals and requirements that we are looking for. Some people are looking for exercises to lose weight while some do exercises to lose belly fat. Some people look at exercises to tone their muscles and gain six packs while others use exercise to shape their body parts like triceps, abs, thighs, hips, chest etc.

Provided the fact that most people in modern times are busy with their schedule, finding the exercise that is best for them may take a very long time. They might even end up choosing nothing. How can we determine if an exercise is suitable for us?

There are different common and universal ideas that will help sustain the fitness of the body without consuming too much of your time and patience.

Tips From The Experts

When you do exercise, try to focus more on balancing your body. If you are not very confident with how you appear to other people, then you really need to repeat a number of aerobic activities to develop a flat abdomen, and to build strong muscles and bones. With repetitive exercises, you will notice a change in your body shape – a change for the better.

If you can come up with a good system of exercise, your resting and training time will definitely be balanced. Your body knows when it is burning calories and exercising regularly helps you build up muscles even when you are at rest. It is not good for the body to be over-exercised. It does not allow your muscles to recover and rebuild.

Exercising with weights

Another recommendation by experts is to engage your body in an exercise that involves weights. The proper means of getting your potential to its maximum level is by lifting heavy weights in a given period. There should also be proper guidance during the activity in order to have less risk and to avoid failure and accidents.

You should adapt to changes. We call it variety. The technical term for that is “periodization.” In other words, do not stick to the same activity repeatedly. It is nice to make some changes to the physical and mental activities that you indulge in.

After reading this article, we hope that you have already considered some activities that you think will work best for you.

Exercise Is the Key to Fitness

For many people over 60 even the word exercise brings about a feeling of dread and remarks along the lines of “I am too old to participate”. But it need not create negative thoughts if goals are set i.e. an ideal weight; waist measurement and pleasing overall reflection in the mirror.

When many people think of exercise the image of spending hours labouring away in a gym generally comes to mind and this is where the negative thoughts begin. You will find that just 30 minutes three times a week is enough to work towards total fitness and a body to be envied as well as steering away from any negativity that causes many people to do exactly nothing.

With common sense prevailing, starting slowly is essential, so gentle floor exercises for a few weeks are enough to enhance confidence. When ready and not before it will be time to become more adventurous by either investing in some equipment or joining a gym.

Studies have revealed that many retirees suffer from knee pain, and they are often under the impression that resting their legs for hours on end is the answer. However, after sitting for a long period of time getting up becomes increasingly difficult. There is a simple answer to this pain and it is a gentle exercise that will dramatically reduce it.

Stand in front of a rigid chair with feet spaced a shoulder width apart, lower the top half of the body as if preparing to sit down but without doing so just brushing the chair with your rear end and standing up straight again. Do this five times and rest.

This exercise carried out three times a week will pay dividends and, by way of progress, after a few weeks do it with a bag of sugar (or equivalent weight) in each hand. With the same weight sit down on the rigid chair and press weight above your head five times. Not too difficult or strenuous but a good step forward.

It should be remembered that if you have been inactive for some time getting your doctor’s advice is essential before you begin any type of exercise. In most cases your doctor will be only too pleased to advise you to proceed because it will make his job easier and your visits to his surgery will decrease.

Failing to care for your body could result in regular hospital visits and taking up valuable time of medical professionals who could be treating more urgent cases.

Exercises and Workouts – Top Tips For Realizing Fitness Success

If you are a person who has set a new goal and seriously plans to achieve it, there are a few steps you must take to ensure the best results. How can you guarantee you will put your best foot forward as much as you should? Having a solid game plan is an absolute must. You cannot get from point A to point B without clear-cut directions, so that is what this is all about.

Here are four important tips to keep in mind…

1. Establish Firm Goals. So, you have a goal in mind but can you describe it in detail? If not, that is a problem. You need to be able to clarify your goals, so you know precisely what you are working toward.

For instance, it is not helpful to say you want to lose weight; how much do you want to lose? Alternatively, how many inches do you want to remove from your different body parts? Make your goals as specific and measurable as possible, and this will serve you well in the long run.

2. Become Educated. Next, you need to gather resources and information. Don’t just hop on the first fitness program you come across because you think it’s good enough. Read more; educate yourself. As the saying goes, knowledge is power. The more you know and understand about fitness, the easier this journey is going to be.

Gathering sufficient resources also helps you evaluate choices on how you plan to strive to see optimal success. There are many ways to go about reaching any given goal and knowing this will help you pick and choose the method that will work best for you.

3. Find Joy In Exercise. Few goals are reached unless the journey is at least somewhat enjoyable. You are going to be spending a lot of time in the fitness element of your life, so the last thing you want is to dread every minute of it.

With so many different types of cardio machines available now, there is no reason to hate what you do. Take a closer look at all these different exercise machines and figure out which you will most look forward to using. Consistency is the biggest secret to success, and you will only be consistent if it is enjoyable for you.

4. Keep A Log. Finally, remember to track your progress. Many machines now make this super easy with their apps able to keep tabs on everything you do during your workout sessions.

Keeping a record helps you to look back on what you are doing and make sure whatever it is, it is going to deliver the best long-term results for your efforts. You can see what works, what doesn’t and base future progressions around that.

Keep these tips in mind and make sure you are doing your best to guarantee you are successful.

Exercises and Workouts – Four Fitness Changes To Make This Year

Feel like you have been working hard towards your fitness goals but haven’t seen the progress you are looking for? If you are still trying to reach those new year resolutions you have set, there is always time. All you might need is a quick change of pace.

Let us look at four significant fitness changes to consider making to your program in the year ahead…

1. Shake Up Your Cardio Routine. One error many people make is hitting the gym and doing the same workout over and over again. It is time to get out of that. Shake up your cardio routine. Rather than choosing a piece of cardio equipment at the gym, try something entirely different. Get outside for a run or go rollerblading.

By changing the environment of your workout, you might just look forward to it more, and this can help ensure you get it done.

2. Try New Weight Lifting Exercises. Just like you should not gravitate to the same cardio training day after day after day, you should not be doing the same weightlifting routine either. Try some new exercises this year.

If you have always used dumbbells and barbells, try cables instead for example. They place a slightly different type of stress on your body that will have you seeing results.

3. Break Out Of The 8 to 10 Rep Norm. The 8 to 10 rep range is the one most people work in as it is the one tending to make the most sense. You see significant strength gains while following the 8 to 10 rep range but you get a better metabolic response with the reps in the high field.

Don’t think this is set in stone though. Sometimes, going beyond that rep range – or doing fewer reps can be beneficial. Going beyond the 8 to 10 rep range will help you work on maximum strength development or help with byproduct training. Basically, by taking your rep ranges up high, you will get a good byproduct response in your body, which then helps you burn fat faster.

4. Focus On Form. Finally, do not overlook the importance of the proper mechanics of training to get the most benefit from your time. It is easy to let your form slip, but doing so will eventually land you injured. Take the time this year to perfect specific exercises by body part and the proper way to perform them.

It is a bit of extra work but well worth it.

Keep these points in mind and apply them to your training for best results.

Mom & Dad Fitness: Top 10 Exercises

Congratulations on getting a new bundle of joy, or maybe it is your second or your little one is now a toddler. Chances are fitness doesn’t top the list of priorities when you have a young one at home. Well, we are here to prove that you can maintain a healthy and fit life even with a newborn at home.

Here is our list of top 10 exercises moms and dads that don’t involve taking you away from your little one.

1. Pacing Workouts

What is that one thing every parent often does when trying to calm a newborn? It’s pacing around up and down, and guess what you can do a workout out of it.

Obviously, you don’t want to disturb your little one if they are peacefully sleeping, but if they are awake pace around the house holding them. You could also walk around performing lunges or arm raises., as your little one sleeps peacefully in their cot.

Some of the other ideal pacing workouts include walking lunges, hop squats, and walking kicks.

2. Doorknob Squats

How many times do you go to check on your baby while they sleep? Turn it into a workout by getting some doorknob squats done.

Every time you check up on your young one, do about five to ten doorknob squats. Work on increasing the number of doorknob squats you do each day, and you will soon be getting a great workout out of it.

3. Baby Bridges

Toddlers need a bit of entertaining, and you could kill two birds with one stone by doing ‘baby bridges.’

Baby bridges are essentially bridge workouts, only that you hold your child and lift them up every time you lift up into a bridge. Obviously, safety is paramount, and this exercise can be performed only by the mom and dad who have already been exercising for a while and built their core strength.

4. Mat Workouts

Myriads of mat exercises are easy to do with your young one by your side.

The mat exercises you can do include leg raises and leg extensions, crunches, sit-ups, and push-ups. Once again safety is vital, and you can have your baby on a baby mat nearby or place them in their cot while you workout. In fact, the best time to get in some mat exercises would be when your newborn is asleep.

However, in the case of toddlers include them in your workouts for some quality time spent together.

5. Jogging

When you want some fresh air and to get out of the house, take your child along for a jog. A tactical baby carrier for dad or a jogging stroller makes it easy and convenient to go for a run with the little one.

First things first, there is no shame as a father in taking your little one out in a carrier. With the right one, you can jog as fast as you can, and your little one will remain well protected. Jogging is a great cardio workout that both mom and dad can do together, and take the baby along as well.

With a toddler, go for jogging at the beach and kick-start their process of learning how to walk. Uneven, yet cushioned, surfaces like the sand at the beach provide good surfaces for babies who are learning how to walk to build the muscles on their feet.

6. ‘Milk-Run’ Exercises

When preparing some milk or formula for your little one, you will realize that you have a substantial amount of time to get some exercises done.

While waiting for the bottle to get to the right temperature, you can do some ‘kitchen workouts.’

Some of the ideal kitchen mini workouts include a wall sit, step-ups using your step stool, counter-top push ups, standing crunches, calf raises and arm circles using bottles.

7. Bathroom Workouts

Time is often the barrier when it comes to getting in a good workout as a parent. Play around with those few minutes you get throughout the day, and you’ll be working out more than you envisioned at the end of the day.

The bathroom offers vast opportunities to get in some workouts and let’s face it; the bathroom is one room in the house where you spend a substantial amount of time in without even noticing. Whether you are going in there for a number one, two or shower; you can squeeze in some exercises.

Some of the ideal bathroom workouts include toilet squats, sink push-ups, and you can even go big by transforming your bathroom into your personal yoga studio!

8. Baby Weights

For the dad who loves lifting weights, you will be happy to know that your child can double up as a ‘human dumbbell’ for those strength workouts.

Hold on tight to your young one, and you can go as creative as you can using your child for weight training.

9. Baby and Chair Exercises

If you are still quite new to working out, all your need to get started is your little one resting on your lap while you are sitting on a chair.

Lift your baby up and down and extend your arms out while holding your child to get a good workout out of it. You can also perform leg raises and leg extensions with your baby on your lap. Once you build on your strength, strap your young one using a baby carrier and do a wall sit as well.

10. Parents and Baby Workout Sessions

Once your little one is big enough, why not make working out a family affair. You will be surprised at how quickly kids pick up on workouts because after all, they learn from your example.

Whether it is yoga, swimming, mat workouts or even some hardcore outdoor exercises; you can do it as a family. It is never early enough to get them started out on a fit and healthy lifestyle. Make it fun to keep your little one interested, but make it as challenging as possible to get the best workout out of it.

There you go; with these top 10 exercises, mom and dad can get a good workout session right at home. When you get stronger, and your baby grows bigger, change things up by incorporating workout sessions that include the little one. Include outdoor workouts and fun activities such as swimming, cycling, and jogging for a change.

Home Fitness Exercises – The Ultimate Home Fitness Gym Exercises

OK, so you are ready to get started with your home fitness gym but don’t know any exercises to do. This is a common roadblock but one we will overcome right now!

Now even if you don’t have a designated area for a home gym, your kitchen can double as one. You may think I’m crazy here but stay with me. Here are a handful of killer, kitchen exercises.

· You can do tricep dips on your countertop. Depending on your height you may need to bring your legs up some but this is a great tricep workout and if you lean over the countertop you can work your chest.

· Use a kitchen towel on the floor with your hands in front of your head on the kitchen towel and pull back on the way back up which is like a straight arm pushdown.

· Lay on your back on the hardwood floor, put your butt off the ground, and bring your feet back and forth towards your torso then back out.

· Do a lunge with your foot on the floor sliding back on a kitchen towel.

· You can do mini bicep curls hanging under a kitchen counter overhang.

· You can also do knee tucks on the floor with a kitchen towel. Just get in the plank position with your feet on the towel and bring your knees up towards your torso.

Now that’s a lot to soak in but a great workout just stay away from the pantry.

Outside the kitchen I have many more exercises for you. Let’s break these down as well.

· Exercise Ball Push-Ups-if these are too hard reverse the position by putting your hands on the floor and your feet on the ball.

· Lunges For Your Legs-You can add barbells if you want but go across the room and back for one set.

· Bodyweight Squats-Go as low as you can for a great lower body workout.

· Tricep Dips-similar to the kitchen exercise but use a workout bench behind you to do the dip.

· V-Sit-Ups- Lay flat on the ground and hands above the head. Bring legs into the air and hands to meet the feet.

Well I think you are armed with a dozen or more exercises to get you started. So what are you waiting for? Go give them a shot!