ELLIPTICAL FITNESS >> Fitness Tips | Fitness Guide!

Women’s Fitness Focus: The 5 Canons of Resistance Training

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If you’re resistance training program isn’t performing for you; there’s a solution. Get back to basics: give your routine a face lift by reviewing these 5 fitness canons.

Canon 1: Always Exhibit Proper Posture

The most important thing to remember when resistance training: proper form will make all the difference. Forget sets and reps, if it’s results you’re looking for and your form isn’t solid, you are asking for injury (not to mention an inferior workout).

Canon 2: Always Be Aware of Your Breath

When performing a lift, always be aware of your breathing. This is especially important if you have considerations with your heart and blood pressure. If you hold your breath during resistance training you could be placing a dangerous amount of pressure on your heart.

Canon 3: Know The Difference Between Precision and Momentum

It’s often been said: 3 repetitions performed with precision will net greater results than 20 repetitions performed with momentum. This statement demonstrates the difference in the two: Yes, you’ll need to challenge yourself and push your body’s limits, but swinging weights and using momentum not only looks sloppy, but begets equal results.

The answer: A proper lift with a sensible weight will create definition and a sleek beautiful body.

Canon 4: Be Aware of Lifting To Heavy

Canon 4 is a natural extension of the previous principle. Remember: it’s important to make strength gains during resistance training (and this will happen naturally) however, if you are forcing the lift, you are using a weight that is too heavy.

Canon 5: Hydrate, Hydrate, Hydrate

The body is made of 60% - 70% water, therefore, it is important to hydrate the body before, during and after exercise as the increased exertion accelerates the rate of water loss.

A rule of thumb is to drink at least an 8oz glass of water before during and after you workout. This will keep the body hydrated. It will also prevent dehydration and undue stress on your kidneys.

Executive Summary about women’s fitness by Laura Turner

Women’s Fitness Training Tips: Great Arms and Legs In Ten Minutes A Day

Have you ever put on that new sleeveless dress, shirt and short
skirt, only to wish that your arms and legs looked better?
Did you feel frustrated, and wished you had purchased the long
sleeve dress and shirt instead? Women’s Fitness Training Tips can help you achieve this.

It doesn’t matter who
you are young, old, rich or famous, we all think like this.

Great Arms

-Bicep curl-(using a comfortable dumbbell or a can of soup).

- Perform 3 sets of 15 Repetitions each day.

Slowly curl your arm to your shoulder and then return to
the full extension position. This is one repetition. Repeat.

-As you build strength change to a heavier dumbbell.

Shapely Legs

-Standing calf rises on the steps.

-Standing on the step while letting both heels drop below the
step ledge.

-To shape the middle, inner and outer part of the calf muscle, point your
toes in for the first set. Point your toes out for the second set, and keep
your toes pointed straight ahead to work the center of the calf muscle.

-As you build strength, do your calf rises with dumbbells in your hands.

Continue these exercises for 30 days and enjoy the results.

Executive Summary about women’s fitness by Kim Jamieson

See also:

·  Loose Weight Fast

·  Ab Exercise

·  Weight Loss Hypnosis

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Fitness Workout - Exercising the Present Moment!

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The following exercise program has been designed to get the mind firmly in the present, not yesterday or tomorrow but right here, right now.
It’s a particularly great exercise to become familiar with because it helps during times when you need to totally concentrate on an important task.
There have been many times in the past when I’ve been overwhelmed by the many different tasks on my ‘to do list’. Learning to become present has helped me to focus totally on one thing at a time and makes me far more effective in my work output.

You can try one, more than one, or all of the following exercises to access the present moment and as you do them, retain your focus for at least three minutes. The longer you stay focused the longer you’ll be in the present moment.

If you start thinking about dinner; what’s on television; the shopping etc, then you’re no longer in the present but the future or possibly the past. If and when this happens refocus on your breathing to again be aware of the present moment.

Sit and be still, as in do nothing except become aware of the rise and fall of your chest as you breathe in and out, listening to the sound of your breath.

To become fully present, right here right now, focus on what is happening inside your body. Do you have hunger pains? Are you cold/hot? Move your tongue around inside your mouth and feel your teeth.

Hear the sounds of people, traffic, music and anything else that is around you at this present moment.

Become aware of the colours around you, the colours of your clothing, the furniture, the seat you’re in, the colours surrounding the windows and doors within your line of sight.

Start to feel the texture of the materials you come in contact with. Right now feel the texture of the clothing you’re wearing, is it soft, rough, cool, warm, fluffy? Do you notice the weave of the shirt, trousers or skirt you’re wearing?

Put your hands together and start massaging your palms. Do you notice the lines in your palms, does your skin feel dry, smooth or rough. Now massage the tops of your hands. Do you notice any differences?

Concentrate only on what you are doing right now. Nothing else exists while you are concentrating on the task at hand. When you do this you are in the present moment, tomorrow and yesterday no longer exist there is only you and this moment.

When you have conversations with others, be there with them. Listen attentively; match their tone, speed, volume and pitch and also their breathing rate. People can sense when you’re not paying attention to them. Put yourself in their shoes. Do you want to be heard when you speak to others?

Face yourself in a mirror. Practise smiling at yourself, poke out your tongue, notice whether your shoulders rise and fall as you breathe, inspect the colour of your eyes, are your shoulders straight or lopsided? Arch your eyebrows! Laugh at yourself! Be totally present with yourself - it can be totally fun!

If you still have some problems accessing the here and the now, team up with a friend or in a group. You could have the time of your life in the now, filled with much laughter and possibly an insight or two!

See Also:

·  Diet Programs

·  Fitness Ball

·  Home Fitness Equipment

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