Your Mental Approach To Fitness

Before pursuing anything as great as fitness we must get into our mind a reasonable view as to what exactly is implied by fitness. We must think of it as a regular and pleasant process which is all ours for taking. It is our preeminent duty to guard our fitness approach against all unfavorable conditions and temptations to obvious silly mistakes. It is our utmost duty to emphasize the attractive nature of fitness at all times even though it may be the unpleasant nature of unfitness that may lead us to consider self training.

Fitness should not be looked upon as a chore or a duty but rather as satisfactory and enjoyable experience. However this is easily said than done and most people seriously consider a fitness regime only when recommended by their doctor. The reason as to why fitness is regarded as a duty is because our ideas of physical duty as of despicably low type. Since any “duty” is mostly regarded as being an unhappy, gloomy and pathological activity, our entire approach to fitness is destined to be associated with being an unpleasant one. You will continue to remain in this vicious state of mind until you substitute the above with a pleasant sense of fitness.

Fitness must be regarded as a process and not as an end. It is far more than bulky muscles, brightly lid face or even the power of physical endurance. All round fitness would inevitably result in physical and hygienic endurance in addition to bringing a continuous enjoyable state of mind. In other words, the purpose of all round fitness is not just the attainment of good character but also the attainment of expressing that good character in an easy, happy and adequate manner. All this will inevitably result into the formation of a better man as compared to one’s past self. From an intellectual standpoint, attainment of fitness is actually a test to work well in any direction that propels us to the highest consciousness.

It’s an enormous mistake to regard fit people as being “morbid” or “self centered”. Although you may not subscribe to this kind of thinking, you may still not be convinced that fitness is as high a duty as church going. All round fitness is inevitably prospective, which means that it aspires for a better future–for self and others. It only leads to good work for others without hurting anyone and is always radiating and infectious.

Many people believe that fitness can be easily attained by simply cutting oneself from undesirable surroundings, undesirable foods and undesirable air.  However, a person that can only be healthy under such conditions is still a slave to external things and hence has not attained true health. Although good air, food and surroundings are indeed valuable for a fit physique, they are not health itself. A fit body will inevitably be free but your continued dependence on afore mentioned simply signifies a special form of slavery.

The purpose of following a fitness regime is simply to strive for a better life, both physically and mentally. This can only be attained by getting into a mental habit of reiterating fitness rather than the effects of unfitness.

Want To Build Muscle or Lose Weight?

People new to the gym often find it difficult to define their fitness objectives. It’s not sufficient to simply state that you’re joining gym to “get fit”, but rather you should be very precise in defining your purpose for the same. Is it that you want to lose weight, tone up or build muscles?

It’s a scientifically proven fact that men build muscles more easily than women. Basically, it’s the genetic makeup of an individual which determines as to what kind of muscle fibers they have and where they are distributed. It is due to this reason that the bodies of male and female respond differently to the same exercise. By aiming to build muscles, you boost your resting metabolic rate and increase lean body mass.

It’s definitely possible for women to develop strong muscles by continuing a sustainable plan. Incase you’re fearful that aiming for muscle building might decrease your feminine appeal then you can aim for a sleek and strong body by giving Pilates a try. Pilates are a great way to develop strong muscles, a flat stomach, a strong back and an improved posture. Additionally, just like working out with weights, Pilates strengthens connective tissues (ligaments and tendons) and also help in reducing risk of osteoporosis. In case you’re going this route, then remember to consult a Pilate expert in your local gym or recreation center, before starting out with any kind of Pilate workout.

In addition to Pilates, you can also complement your efforts by picking an outdoor or indoor sport that meets your need. For example, biking is a good muscle building, aerobic and heart healthy sport. Additionally, it requires minimal training but it generally isn’t conducive to conversation or social interaction. Overall, it’s pretty convenient since you can bike near home and can decide your own intensity from easy to vigorous.

Another common reason for people to start on a gym regimen is to lose weight. In case this happens to be your intended goal then you need to take an all together different approach to working out in a gym. Several studies have proven the fact that higher intensity workouts burn fats at higher frequencies as compared to lower intensity workouts. Although this may sound common sense, it is always beneficial to understand a little science behind it. What happens in a lower intensity workout is that your body burns more fats than carbohydrate. As a result of this, you will lose weight by getting rid of stored calories in the form of body fat. However, under a higher intensity workout, you will lose more calories overall provided you workout long enough.

Additionally, a higher intensity workout also creates a modest “after-burn” effect. This means that your body will continue burning fat even after you’ve stopped doing the exercise. Needless to say, this will put you on a fast track to losing your body weight. This same logic also applies for women who’re searching for a quick way to decrease their waist line.

Try This before Deciding To Quit

There are several reasons as to why different individuals quit their fitness program before even getting any substantial results. Mostly it happens due to lack of sufficient discipline and patience while working out in a gym. Some people also get disinterested shortly after starting a program as the accomplished results are not up to their expectations, which are usually very high

There are a few things which you can do to prevent yourself from quitting the program. Of course this doesn’t mean that you can expect to get something for nothing but rather it’ll become easier for you to do exercises without it feeling like a huge chore. You can also expect to enjoy the process if you follow some of the instructions outlined below.

Firstly, at the time of exercise, concentrate your attention upon it as if it’s the only thing in the world. This is usually easier said than done but there are a few things which you can do to improve your concentration. In psychology there lies a principle by the name of “Pre-Suggestion”. This principle implies that you can do anything by first implying it to yourself that you will do it. Say to yourself such a formula as “I’m going to do this as well as I can; I’m not going to bother about anything else for the next five minutes; this is simply the only thing to be done.” By doing this kind of pre suggestion, you’re basically conditioning your mind to instruct the body to get going with the exercise.

Additionally, interest is also of great help in sharpening your concentration. The very fact that you’ve taken the time to start a fitness program is ample proof that you’re interested in working out in a gym environment. The only thing which needs to be done now is to keep the fire alive by realizing that the practice is worth while for several health related reasons. By regularly practicing the above technique of pre-suggestion, you’ll soon find yourself enjoying your daily exercise.

Another thing to keep you constantly motivated is to look at your muscles, either directly or in a mirror. Feel the change but never get discouraged in case you feel they’re not the size you wanted. Remember, slow and steady does wins the race and race is really long here. Another thing to note is to never compare your performance with others in the gym. You’ve no idea as to how long they’ve been in gym and hence it would be foolish as well as discouraging to compare your physique with the old timers. Moreover, people join a fitness program for various reasons and hence a comparison with others is not only ludicrous but also unreasonable.

Simply stick with your daily schedule and feel the difference by keeping a record of your progress. The various parameters which can be included in your record are things like; The number of times you can do a particular exercise without feeling tired, ease with which you can do a movement, measurements of your muscles on a weekly basis etc. Make sure to also note the dates while maintaining this record.

In addition to above, it’s also important to remember that some exercises may call for cooperation from other people. Under such a scenario, it would be best to approach the gym instructor who may group you with relevant people so that you can team up with someone of your own experience level. Make sure the other person knows the exercise inside out before beginning the same.

Selecting a Fitness Plan

These are several options available in the market today when it comes to selecting a particular fitness plan. It’ll be difficult to make the right choice unless you gauge the practicality of a program based on your current situation. There is nothing more heart aching than to put your efforts in a particular program only to quit the same, once you realize that you can’t continues for one reason or the other.

There are a few factors that you must take into account to zero in on a particular fitness plan based on your specific needs. Perhaps the most important of these factors is that of convenience. Ask yourself; is it really practical for you to do it? Some fitness plans may call for your own exercise equipments and it may be the case that they are expensive, seasonal or are not readily available in your location. Moreover, some fitness regimes call for a high degree of regularity in both occasion and time. Can you afford to do this regularly given your family and work commitments? Is the location of gym close to your home or office? Always choose an activity that you can do on a year round basis or at least for the complete time that you plan on devoting to your physical fitness.

The next important factor to consider is your current skill level. Do you have any prior experience of this fitness plan or is it your first time and you’re starting for square one? In case this is your first time, then does it seem too difficult after viewing someone in person doing it? Taking a mammoth challenge when you don’t have the necessary skill set is sure to discourage you morale sooner or later. Hence, stick with those plans which call for the exercise of skills that you currently have or are extremely eager to develop. In case you’re giving yourself a certain time for developing the requisite skills then you need to remember that the activity will become enjoyable only after some time and hence you must guard your interest against impatience.

To give an example in terms of developing your skill; it would be futile to enroll yourself for aerobics when you can clearly see that you’ve a pot belly which needs to be fixed first. So you first need should be to get your mid section in optimum shape before starting an aerobic plan.

Lastly, there are certain social factors which you must take note of before selecting a fitness plan. Different fitness plans warrant different social settings and hence you must choose the one which suits your personality. Would you prefer to work out alone or in a group? In case you prefer social activities then you might consider running or jogging in a group of friends or neighbors. You can also consider taking exercise classes at local gym or recreation center. Some activities like aerobics are also performed in a group, so would you feel comfortable in following the movements along with others? In case you prefer working out alone, then there are several strength training plans which call for individual participation once you master the correct way of using the gym equipments.

Precautions While Pursuing a Fitness Program

It happens so often that people discontinue a fitness program shortly after starting it with all their energy. This can usually be attributed to general reasons such as lack of will or loss of interest. However, in some cases it is neither of these two but instead, people quit because they don’t follow a few general exercise related precautions which indirectly leads to their quitting decision. In order to prevent this, it’s absolutely important that you adhere to the following general instructions when it comes to starting a fitness program.

Firstly, you should consider getting a medical examination before starting out on any fitness program. These days several sophisticated gyms offer such fitness gauging medical examinations even before granting the gym membership. In case this facility is not provided by your gym then you must consider getting the necessary tests from an independent practitioner. The purpose of such tests is basically to know your current fitness level, which can then be used by your gym instructor as a basis for deciding your future fitness regimen,

Additionally, you must never exercise too soon after meals or after having some heavy snacks. There is absolutely no need to go to gym after filling yourself even partially. In case you don’t want to miss out on your exercise schedule then it would be better to go out for a mile long walk (Not running or jogging) before heading over to gym. You must also never over exercise yourself to exhaustion which can happen while exercising in a gym environment where the excitement of competition may lead to excess. Take things nice and slow and move with your own pace with which you feel comfortable.

In case you regularly go for jogging, before heading over to gym, then remember to never breathe in through the mouth except occasionally when in a park where the air is fresh. Otherwise, it’s always better to breathe in and well up through the nostrils and as a rule, fully and slowly. You must secure maximum amount of air and light but minimum of dust, while jogging in a community park. When it comes to clothing, you’ll do best by avoiding those which cramps you.

When it comes to doing a particular exercise, whether by using weights or machines, don’t use those body parts that you would gain nothing by using. For example, while doing bench press, it would be unnecessary to tighten your legs or feet. Also don’t frown and never grip your hands unnecessarily. Additionally, you must develop a proper habit of acquiring the correct form before starting any exercise even if this means doing several slow, careful and labored repetitions. In case an exercise appear to be severely complex then it would be better to take help of your instructor in subdividing the same into many parts. Then you must try to master each part individually before doing the entire thing in a single stretch.

Lastly, be regular. It would be best to maintain the regularity in terms of both occasion and time but usually the former is more important than latter. That is to say, you can exercise in morning or late in the evening, after work hours but make sure to maintain frequency or at the very least, don’t change it often. It’s usually better to exercise after work since it revitalizes the body after an entire day of work related stress.

In case you’ve made a resolution to exercise daily for say 30 minutes, then try to keep that resolution but never compromise your exercising occasion at the cost of “time spent” in gym.

Warm Up and Cool Down

No matter which fitness program you might be following, warming up (Before exercising) and Cooling down (After exercising) is essential for maximum efficiency. The relevance of warming up and cooling down is perhaps the least understood, especially among gym newbie’s. The advantages of engaging in stretching and light endurance activities, before and after the main workout, lies in reaping maximum benefits from your exercise program while simultaneously improving low back functions.

It’s important to understand the science behind warming up and cooling down in order to appreciate it completely. Picture your body as a car which is starting from rest. Now you cannot start a car in fourth gear no matter how quickly you press the accelerator paddle. Things will only get rolling by gradually shifting from the first to the fourth gear. Likewise, things will only stop by rolling from the fourth to the first gear.

Your body works similarly. Warming up is essentially the “First gear” which provide muscles sufficient time to adjust to the new demand which the activity places on them. Without providing this “sufficient time”, muscle and joint discomfort can occur while your body is engaged in the “Fourth gear” during the main workout. Stretching can also be included during warming up since it enhances better flexibility, improves posture and reduces risk of injury during your workout.

Similarly, your body needs time to decrease your heart rate after you’ve just completed the high intensity part of your workout. Cooling down is easily accomplished by simply moving at slower pace for several minutes after your main workout. Stretching should also be included for relaxing your body after an aerobic activity while your muscles are still warm and pliable. It offers additional advantages of releasing muscle tension, enhancing mental relaxation and lowering the risk of muscle soreness.

There are several ways for warming up your body before the main workout. Perhaps the simplest is to start doing parts of your regular workout but at a lower intensity. For example, if you run during your workout then walk to warm up. Likewise if you engage in heavy muscle building then warm up by decreasing the weights to less than half of your main workout. Always do stretching exercises for the muscles involved in the activity as well as for those in mid trunk and lower back area.

When it comes to the cooling down phase, then you can engage in some muscular endurance exercises such as curl ups or crunches. Cooling down your body is equally important as warming up and hence must not be overlooked. Simply walking back to your home after your workout, can also serve as a sufficient cooling down activity in case you’re not engaged in some heavy workout.

An important thing to remember is to never cut corners during the warm up and cool-down phase. Don’t look upon it as an unnecessary activity which can be conveniently avoided. Rather, make it the first and last thing that you do in a gym. In case you’re constrained for time, then it would be a good idea to reduce the main body of the workout and allowing 5 to 10 minutes for the warm-up and cool-down portions.

One Simple Exercise For Improving Body Power

In this article we are going to look at a simple exercise which offers several advantages in terms of improving body power, in addition to civilizing breathing and digestion. Further, this exercise is also known to provide ample flexibility to muscles so as to prevent the cramping effect which people usually complain of while working in office or traveling in crowded buses.

Ok, so let’s get going with this. First, stand in an ordinary position with firm feet. Now you need to place a golf ball in front of you about 18 inches from either toe. You can also use a simple white mark in case you don’t have a golf ball handy. Throughout this exercise, you’re supposed to keep your eye on this mark (or golf ball in case you’re using one). Another thing which will help in doing this exercise is a light golf club held in both hands. In case you don’t have one, then you simply need to imagine it while doing the exercise.

Now bring the golf club as if for a full swing at the golf ball, well behind and to the right. Remember to not take your eye off the golf ball while doing this. Now make a full swing, following the stroke through and out as far as it will go. Needless to say, it’ll be helpful to do this exercise in case you’ve already watched a golf player doing the same.

The above movement will carry you off the right foot and onto the left, meaning that the rear of your right foot will be in air at the end of the stroke. Now you need to repeat the same thing as if for a left handed drive.

This exercise is extremely helpful for the development of body power since it brings many of the strongest trunk muscles into play. Apart from it obvious advantages of offering an excellent drive at golf, it is also extremely helpful in developing a good pull. It also serves the purpose of developing the body-swing which is required to throw the hammer, in a game like cricket. This exercise will also work its miracle for developing your back hand in lawn tennis.

While doing this exercise, you must also remember that it is not just for strength gaining but also for sharpening your concentration. Focus intensely on the white mark (or the golf ball) and never allow yourself to be distracted at any point.

Introduction To Cross Training

One of the primary reasons as to why so many people discontinue their fitness program, a few days into the same, is because of boredom. Several people complain that doing the same exercises every single day doesn’t sounds like fun and eventually it become too much of a chore which they feel like avoiding.

Ironically, the aftermath of such a situation is not very good either, since such individuals are usually left with mental stress which comes about by not finishing something which they started so enthusiastically. This sort of approach is sure to dampen their spirit towards achieving a fit body when they might join a fitness program in the future.

A remedy to prevent such a thing from happening can be found in something known as “Cross- Training”. Chances are good that you might have come across this term in case you’ve been to gym for any substantial period of time. In its simplest definition, cross training is a way of adding variety to your exercise program in order to get rid of “Plateau” or boredom. It also serves the additional purpose of reducing the risk of injury.

During extended periods of following the same exercise regimen, it so often happens that the same muscles, bones and joints are continuously subjected to the stresses of same activity. This is especially true in case of strength training and rigorous toning. Cross training is basically designed to give a break to such muscles by substantially toning down the stresses. Cross training also provides a unique opportunity to make the fitness routine more interesting and easier to maintain.

Athletes incorporating cross training into their practice have often reported increased overall fitness and enhanced physical performance. However, it must be pointed out that cross training is not just for athletes and super athletes.

In case you’re someone who doesn’t belong to the gym or even play sports, there are several fitness activities which you can mix and match for designing your own cross training program. Remember, this must only be done when you feel like taking a little break from your regular exercise routine. Perhaps the easiest way to cross train yourself is by starting to alternate activities. For example, you can walk one day, jog, cycle or swim the next. These activities can also be combined in a single workout by alternating them after regular intervals. For example, you can spend five minutes on a treadmill followed by five minutes on a stationary cycle and so on for a total of 20 minutes.

One common technique employed by people engaging in cross training is to mix a low intensity aerobic activity with a high intensity one. This is primarily done to increase the endurance level of body, which will help you immensely in going through your regular day with utmost vigor. You can achieve this easily by doing cycling for 10 minutes followed by 10 minutes of stair stepping or rope jumping. To gain better results, you should gradually increase the time spent on high intensity activity.

Different Components of Fitness

It’s easier to see that an active lifestyle will improve your health and lowers your risk of premature health problems. The total fitness of an individual will include its social, mental and physical components; however in this article, we’re only going to focus on the physical aspects.

Many people wrongly believe that in order to be considered “fit” one must gain a substantial muscular weight. Others assume that fitness will inevitable involve maintaining a low body weight. These notions are only true to a certain extent as overall fitness includes aerobic fitness, endurance, muscular strength, flexibility and proper body composition.

Now let’s go through each one of these in order to understand their proper relevance.

Flexibility, muscular strength and endurance are the three most important components which are required for doing the physical work of everyday life. Simple things such as cleaning the house, actively sitting in front of a computer or mowing the lawn, call for the action of these fitness components. It is well to bear in mind that these components are usually developed in a gym environment since they usually call for a combination of exercises which can be easily done by utilizing several machines. Additionally, the development of these components calls for weight lifting exercises usually involving several repetitions.

Aerobic fitness basically indicates the ability of your body to utilize oxygen for a variety of tasks. The more efficiently your body utilizes oxygen the less worn out you’ll feel while doing any work. This component of physical fitness also goes by the name cardiovascular or cardio respiratory fitness. Aerobic fitness is basically an overall fitness routine which energizes your entire body without adding much strength to your muscles. In a gym environment, aerobic exercises are usually performed in a large group with the entire group imitating the movements of an instructor.

The last component of physical fitness is the body composition. This basically indicates your body’s muscle to fat ratio. An advanced version of this component is the body mass index (BMI). Most modern gyms usually make it mandatory for new incumbents to get their body mass index or body composition from a certified professional. This is because when it comes to exercising in gym, knowing the total body fat is far more important than simply knowing total body weight. Your body composition state will help the gym instructor in providing you with appropriate exercise plan.

Exercise within Target Heart Rate

In case you’re pursuing any kind of aerobic workout as your standard fitness program, then you need to know about a term called “Target Heart Rate”. Basically, this term is used as a scientific parameter to gauge the results which you can achieve by following a specific workout. In case you’re trying to burn fat and lose weight, then you can expect the best results by working out within your target heart rate.

With that background, here’s how you can calculate your target heart rate. Let’s say that you’re a 50 year old, then your maximal heart rate is 220-your age= 170. Now take 70 and 90 percent of that value. So 70 percent of 170 beats per minute= 119 beats per minute and 90 percent of 170 beats per minute= 153 beats per minute. Hence, for a 50 year old, the target heart rate is between 119 and 153 beats per minute.

The above formula is just a good starting point for beginners. In actual fact, your heart rate depends on your age and hence your maximum heart rate may be higher or lower than 220 minus your age. Hence, the target heart rate should be used only as a guideline and not something enshrined in stone. Generally speaking, if it seems too hard then use a lower intensity and if it seems too easy then use a higher one.

In case you consider yourself to be an older adult or inactive for quite sometime, then it would be better to aim for 50 to 70 percent of your maximum heart rate rather than going for 70 to 90 percent range.

Once you’ve decided your target heart rate then you must make a firm commitment to work out within this range. There is nothing to gain by working out below your range since it’ll not help much to burn your body fat. In case you’re exercising above your range then your body is no longer working aerobically but rather an-aerobically. This would also essentially mean that you’re not burning any fat but rather building body endurance. You must use your own subjective judgment in determining whether the intensity of your workout should be higher or lower.

If you’re an absolute newbie to a fitness program then it would be best to stick at the lower end of your target heart rate range. In case you consider yourself to be healthy or leading an active lifestyle then you can aim towards the upper end of the range. In case you’re still undecided about the intensity of your workout then use some good old common sense. If you’re able to workout without putting in too much of effort then you should increase your intensity. Alternatively, make sure your workout isn’t too strenuous that you’re feeling pain or getting short of breath or simply can’t complete the pre set duration of your workout. In case you encounter something of this sort, then decrease your intensity.

You must exercise for the duration needed even if you have to make certain adjustments in your target heart rate range. You must maintain an essential balance between exercise duration and intensity so as to expend 150 to 400 Kilocalories per day. Burning this much energy on a daily basis will ensure a healthy heart and lungs in addition to achieving proper body composition goals.

You can check whether you’re exercising within your target heart rate range by conducting a small calculation during your workout. Simply count your heart beats during 10 seconds of exercise and multiply this number by six. See that the result falls within your target heart rate range. You can count your heart beats by using a digital watch or even a normal watch with a second hand.

Easiest way to count your heart beat is by checking your pulse at the wrist. Just below the base of the thumb, the radial artery can be found (On either wrist). Simply feel the pulse by applying gentle pressure with your fingers and count the same for the duration of 10 seconds.

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