Interval training Pros and Cons
Interval training is a fairly new and well-researched exercise. The technique switches between stints of high- and low-intensity exercise.ProsWhat’s good about interval training says Brad Schoenfeld, certified strength and conditioning specialist and author of the book 28-Day Body Shapeover (Human Kinetics, 2005), is that “Intervals increase calorie expenditure and afterburn, so calories are burned [even] after the exercise is over.” This is supported by a research from the University of Guelph,…
Boot Camp Pros and Cons
Boot camps are based military-style training. Boot camps are a fitness trend that takes after the military’s style of training. Fitness drills include power skipping, reverse files, as well as other moves that cardio, strength and core fitness.ProsThe upside to boot camps, according to Karen Rooff, a certified personal trainer in Austin, Texas, is that, “Because the exercises are infinitely combinable, each workout is new. Novelty is great for keeping both muscles and minds engaged. Plus, classe…
High-Speed Fat Loss
There is a faster way to get rid of your muffin top. A new research from the University of South Wales, Australia suggests that “running intervals, or sprints, with intermittent rest periods, burns three times as much fast as running at slow, consistent speeds.” Based on the findings of this research, the editors of Men’s Health designed a six-week program to boost the body’s natural fat burners. Start the six-week plan by taking a baseline measurement of your endurance at high speeds. Go to a t…
Strength Training: Get Fit and Pain-Free
For people with arthritis, exercise is the key to reduce their pain. Or more specifically, strength training is their ticket to become pain-free. In a study at Tufts University in Boston, the researchers divided 46 arthritis-ridden participants (who reported significant amounts of pain) into a strength training group and a non-strength training group. After 4 months, the exercise group reported a 43 percent pain reduction. In contrast, the non-exercisers reported only a 12 percent decrease in pa…
Flabby Arms Solutions
According to Martika Heaner M.A., M.Ed., for MSN Health & Fitness, our arms become flabby for two reasons: one, poor muscle tone in the triceps and biceps muscles; two, extra fat that accumulates in the area.Heaner shares the following workout program to eliminate flabs in your arms:Start by doing 1 to 3 sets of 8 to 12 reps of two basic exercises. Begin with 3- to 10- pound dumbbells, and then gradually work your way up to heavier weights. Do a biceps curl. Hold your dumbbell straight by your s…
Pump Up Slim Down
If have been killing yourself doing cardio exercises yet you don’t seem to lose a pound, it’s time to pump iron. According to the National Center for Health Statistics, only 21 percent of women strength train for 2 or more times a week. This is because women are afraid that they’ll bulk up if they do. But actually, strength training is the “fastest fat-burning method” available.Two sessions can reduce overall body fat by 3 percentage points in just 10 weeks, even if you don’t cut calories. That’…
The Truth About Climbing Stairs
Stair climbing and bulky legsMost people believe that climbing up several flights of stairs regularly will bulk up your legs. According to Martica Heaner, Ph.D., M.A., M.Ed., for MSN Health & Fitness, climbing up stairs will not bulk up your legs. Rather, how muscular your legs are depends on your genes. Heaner adds that the only way to increase the size of your muscles in the lower body is to do “progressive, intense strength training (read: lift increasingly heavy weights over time). You also …
Exercising In The Heat
Now that warm weather is already here, most of us can’t wait to head outside and have a good run or even do our entire routine outdoor. True. The warm weather can be really inviting especially after a long, cold winter. However, according to about.com fitness writer, your body needs to adjust to the extreme temperature change. You’re body might have a problem handling the heat. Once temperatures rise, exercisers are at risk of: dehydration, fainting, heat stroke or heat exhaustion, sunburn, and …
Assessing Your Workouts
Exercisers ask plenty of questions about their workout routine, especially when they don’t see results when they should or when they hit a weight loss plateau.According to Paige Waehner, fitness writer of about.com, these questions are difficult to answer because there is not “right” way to workout. There is not one-size-fits-all exercise routine because each of us is built differently. But despite this, there are some questions you can ask that can help you asses your workout:Do you like what y…
Exercise Can Also Improve Your Moods
A lot of research and fitness experts have confirmed how exercise can promote positive moods by releasing endorphins, but a new study conducted by the American College of Sports Medicine finds that exercise can actually improved your mood longer than expected.Contrary to earlier research, exercise suppresses depression and other negative moods for up to 12 hours instead of just a few hours or so.Participants in the study were asked to complete a survey about their mood status in different hour i…
